Congratulations, Ross, on breaking 5 hours! This is a testament to what proper pacing can do for you. The recommendations offered you are nothing new but they do work…Dial back the bike and run consistently hard. As I mentioned in all of my seminars, there is no ‘good bike, bad run.’ If so, you pushed the bike way too hard!
And if you are training for IMWI and you have only done 63 miles as your long ride, you better step things up! My IMWI folks have already done two to three 100 miler rides and their double brick this weekend (key workout for IM training/racing). You have a lot of catching up to do (which doesn’t happen in IM training).
Congrats on a strong showing on Sunday!