tips for a triathlon turned duathlon

Whao.....so run an all out 5K then try to bike 56 miles and run a half marathon?  Am I reading that right? 

I think he means run the 5k at your 13.1 pace.... or at least I hope.

I had better clarify....not at 5k race pace but I wouldn't do it at HM pace either...split the difference

I'd take your normal 5k pace during a tri, and go a bit slower than that.  You definitely want to save something on the first run for the bike and second run.

I'd probably go with near the expected (or hopeful) run pace of the HIM run. Anything faster is going to get your HR up there, and you don't want that to start the race. Even though it's only a 5k, this is still a rather sizeable day with the 56 mile bike and 13.1 run still to go. Make it up on the later parts if that was a little easy.

Edited by brigby1 2012-04-13 7:42 PM

yeah ur normal sprint tri run pace i'd say

I did this race last year (and again tomorrow); my first (and only) Du, and I certainly hadn't trained for run/bike/run. I think what most of us did was a moderate pace- I didn't go at it like a 5k, but about 45 sec/mile faster than what I ended up doing in the HM later. The legs held up fine, even though that was more than I had ever run in one day. I did end up with a hip flexor injury that is just now mostly healed, a year later. That said, I'm looking out at blue skies as I type this, so I'm hoping that means a tri tomorrow! Good luck!