Thursday, October 15 2009

Woke at 4:00 (slept great and it was difficult to get out of bed)
Breakfast: oatmeal, strong coffee, toast and 16 ounce gatorade
RUN: 100 minutes (I went running in the desert 30 minute drive from my home, same place I ride my bike; I ran from 9:00 so to run in the sun and in the heat because my ironman is going to be hot. I ran in a long sleeve black naseba shirt and long, thick shorts. I didnt hydrate enough on purpose to experience running for 2 hours dehydrated. So I was very dehydrated after 45 minutes and I had no energy. My heart rate was 150 – 160 for the first hour. Although I ran at a good pace, I was dead after one hour and speed walked last 40 minutes with heart rate still above 135 for rest of the workout.
Snack after my run: Fruit, Oatmeal, and easily 3 liters of water drunk within 15 minutes
Lunch: salmon, brown rice and fruit
Snack: fruit
dinner:  lamb kabab and lebonese bread

total training:  about 2 hours