So after 2 days and 180 miles of riding on the CDA bike course (2 bricks), we decided it would be a good idea to do a long run on the run course this morning. the weather this morning was perfect for running (50s and cloudy). After getting my legs under me, I was able to push race pace for the whole run with some drops to 10k pace. I incorporated the entire course into my out and back today. With the run down the trail from the hotel, and the extra wwe tacked on over and above the far turn around, we managed a 22 miler.

Here are some observations on the course:

• The first section, which is the shorter out and back, is totally flat. Should be a good spot to get your legs under you after the ride. You may have to consciously slow down to keep from going out to hard. (I recite, "chill out, chill out")
• Once back into town, the street that takes you through town has a little rise to it.
• Once in to the neighborhood, the course stats to undulate. I think you need to be careful here because it would be easy to think, "This is just a 200 yard "little" hill, I'll just hammer and get over it. However, much like the bike course, these little risers continue through the entire neighborhood section. If you are going after a run time, you might try and maintain pace through this section. But if you are in the "I hope I can finish," or "I just want to keep running" group, I'd be careful in this section.
• Once you make the right-hander onto Lakeside drive, you have a slight uphill drag to the new condos along the water.
• One note on sighting the out and back along the lake: landmarks look deceptively far away. The condos by the water, the corner that turns back north before the Italian restaurant, the elevated highway, the turn around. Deceptive because they look far away, BUT it doesn't take as long as you'll think to cover the distance. This kind of reminds me of the ski jump at Lake Placid. I found myself saying, "holy crap, that's a long way to that point." And then, I was there. On race day, it's going to be important to stay focused on shorter reference points. As in, run to that post. Run to that sign. Hold pace to that dock, etc.
• The turn around hill is challenging. Don't hammer! It's similar to the hill in Placid after the right hand turn coming back to town. It took me 4 minutes to get to the turn after the hill started (About 7.45 pace).
• The run back is fast. If you can keep yourself feeling good, this should be a speed section.
• Same advice for the neighborhood section as above when finishing loop 1.
• While going through the neighborhood on loop 2, DON'T SLACK. This is the time to suffer. Because once you are out of the neighborhood, you are on the finishing street and you're done. No regrets!

Overall, this should be a fast run. Easier than Placid, maybe on par with AZ.

Good Luck!