Running sucks

This past weekend I participated in a 50 mile team relay run through Pennsylvania's mountainous terrain (hills to some mountains to us). I totaled 13+ miles mostly downhill. The lesson learned from this: Kettlebells work and you find out how much they do when you don't use them. It has been a few weeks since I have seriously worked out with them and I felt the pain. I have been active I ride my bike at work 15 to 20 miles a day and run every once in a while. I think the downside to all of that is the lack of intensity since all of that riding is slow and steady. Earlier this year I participated in a triathlon with no specific training but, I was using kb's at intensity. I was able to produce a ton of effort and my lack of ability was the killer in the swim. This weekend I noticed my lack of ability to sustain effort and recover I am on day 4 with plenty of soreness. I know I made completely no effort to recover and eat properly.

So can I compete with KB's in December?

I start today.