Wednesday, October 12th 2011

Bike:  6:25 (180km)
Run:  1:20 (2 hour was scheduled – see below)

comments:
I was scheduled to do only a 6 hour ride, but I did an extra 20 minutes to make sure I hit the 180km mark (ironman bike distance)
My fastest time during training ever. ” Its gotta be the bike.” 

I was comfortable, but I am riding too high, so will have Toby lower me on the TT bars.
For Mario:  I did 3 x 60km lap:  1st 60km 2:05, 2nd 2:12, and last 60km 2:07 — so I didnt just “sight see.”

I ran out of water in the middle of my last 60km lap and became very dehydrated.  I had a 2 hour run scheduled, but no more water … so when i finished the bike, I put the bike back in the car and drove to a gas station to get water.  As I was driving, I received a text so looked down at the phone to see who texted, and I missed the exit for the first gas station so I had to drive at least 10 minutes to the next one (looking at the text cost me 30 minutes of wasted time)

I got a coke, 3 bottles of water, and a gatorade … I went back to my car and drank the coke, the gatorade, and the 3 bottles of water …. all at once (i was so dehydrated)
So I had to go back in and buy more water.

I drove back to the place I did my bike … and set off for my run.
My legs felt good, maybe a bit stiff in my right calf (from the change in bike position) but I ran easily.

40 minutes into the run, the sky was blue and the sun was setting, and as I was running, like from the movie “The Mummy,” a wall or wave of sand was coming towards me.  I turned around and ran back.

Earlier a white porsche had driven by and honked to say hello (i wave to everyone, and most people reply by honking) anyways, by now I was running back to the car being chased by a sand storm and the car had turned around to come back to see if I was ok.  It was a local Emirati with an american accent (i assume he studied in america)
He told me that the sand storm was big and within a couple minutes would engulf me, so he offered to drive me back to my car.  I declined for two reason, one I wanted to finish my run and do at least 90 minutes (I was scheduled for 2 hours), but the main reason I didnt get in the car was because I was soaking wet with sweat and I stank.

Super nice guy and it goes to show the kindness of the local people.  Many times throughout my training, a car will pull up and ask if i am ok, and if I need anything and each time its always a local.  I have never had a white guy pull up and ask me if I was ok!

The last 30 minutes was an adventure – I ran in a sand storm with near zero visibilty.  Luckily, I had my naseba buff so ran with it over my nose and mouth and my sunglasses protected my eyes from the sand.

very good workout.
I can not underscore enough how much I like my running shoes.

Since I switched to Puma FAAS 500’s my knees no longer hurt after runs.  It sounds like a sales pitch, but i am serious.  Remarkable.