Sunday's scheduled workout: 2 1/2 hour bike to a 45 minute run with a triathlon-style transition for practice. (I also planned to get up at 6 am and do a hilly route--as the triathlon is super hilly)
My Bike: I took it easy and felt ok but not great. My throat had that cold, dry feeling which is really annoying. I included two reasonably big hill climbs and could have added a third but I was really tired and turned around after 50 minutes thinking it would take me longer to get back and the ride would be about 2 hours. I got back in 45 minutes making the ride about an hour and a half.
My Transition: I came in the house, drank some water, went to the bathroom, put my hair in pigtails, changed into running clothes, talked to my sister--who woke up, said good morning and then went back to bed. Then I stretched, selected an album on my ipod, put some more sunscreen on my face and finally headed out the door.
My Run: I meant to follow the same bike path so that I would end up doing at least one big hill, but I was exhausted so I turned downhill at the end of the driveway instead of uphill. I ran the short, flat route (25 to 30 minutes) and was still struggling. Plus I did not drink nearly enough water while biking to prepare for the 80 degree weather at 10 in the morning on my run. (I know megan--you would love 80 degree weather at 10 in the morning:)
The good thing is that even though I was tired, my body felt like it knew what to do and my legs did well carrying me through the workout.
Good to hear you got through most of the workout. I hate that heavy feeling your legs have after running off the bike. You never quite get used to it.
I am the same as you when it comes to mornings. More then once was I scolded by a race director for showing up right before my later heat rather then for the early morning athlete briefing. Surprisingly enough my best race ever was after a night of almost no sleep and having to wake up at 4am to drive 3 hours to the race (too cheap for motel).
I also had a "brick" workout this weekend except mine consisted of a 20min swim, 90min bike and 30min run. The swim was tough as I have had an achy shoulder for the past few weeks and have been doing the swim workouts with flippers. No flippers for the mock triathlon though and I suffered through the 1,000 metres. Next was off on the bike. Was a beautiful day and I reveled in the chance to ride in shorts. The bike felt great and I easily kept a faster pace then last time I did this workout 4 weeks ago. Then came the run, I was determined to complete 5km in the 30mins and this resulted in going a little faster then planned and had sore legs throughout. The front of my legs were killing me as I overstrided every step. A habit I have off the bike that I forgot I did until then. In the end it took 2:23 to complete the workout. Another 15mins and I would have done the full triathlon.
So down to the final 4 weeks. It sounds as though you are on track to be able to smash Wildflower. If you are a little short in workouts don't worry, the adrenaline from thousands of racers and fans cheering you on gives you the extra 10% plus more. Just have to be careful not to get caught up in the faster racers and run your pace.
Next is to pull the old aerobars out of the closet and starp them on for the final push. It's been 3 years since I last used them and I hope I don't fall over!!
Keep up the great work!!