4.9.17 Sunday Runday!

Just finished a 4 mile afternoon run. You guys are beasts! Keep up the good work.

I guess I have it all wrong, because Sunday is my ride day.  Planned to go further, but really messed up my nutrition and bonked at 40 before my climbing started.  I limped home, cutting it short at 53 miles total.  Got to get serious now, only a couple more long rides available before another crack at SG this year.

Today I wanted to push my training a little further then what has been the norm. 

22 miles on the bike. This was a out and back, first 11 miles where a steady 1,300ft climb. Got it done in 1:17 averaging 17mph.

Then it was a flying dismount and a run into the house and was in run gear and out the door in about 5 minutes for the Brick. Wanted to see how I would fare on a full half marathon run. Ugh, kinda ugly. Underestimated my gel needs and only brought 2 with me, hit the wall at mile 12. Had to walk the last 2 miles home, tried to run but could not get more then maybe 50 yards and my legs where just burning and I had zero juice in the tank.

13.4 mile run. Out and back, 700ft elevation over the first 6.5 miles. starting pace was 9:34, ending pace was 17:08, avg of 12:46. Total time of a sorry 2:51

Got bricked and bonked, lol  Next weekend I plan to double down and go for a 45 mile bike with 2,500ft elevation with a cat1 climb and finish with a 13.1 run.

Goal time for SG70.3 is 5:30

C/Ya

Nice pace on that bike ride with the climbing.  Sounds like you weren't too far .off with your run nutrition, good to get a handle on it now.  5:30 is a solid time for St. George -- that's a challenging goal.

Not to go off topic, but after reading this and checking the elevation maps for SG...I might have to re-evaluate my goal time. In the past I have done a 60 mile with 3,800ft in 3:56. I also have a 44 miler with 3,800ft in 3:19. Both of these being group rides and not races. SG is 56 mile and 3,500ft with a knarly 800ft over about 3 miles on Snow Canyon at about mile 45 to 48. I was thinking I might do the ride in 2:30, but based on past performance I think its going to be closer to 3:00-3:15 at race pace. If I did do the ride in 2:30 I would most likely be completely fried for the run. Unless I completely crack out on red bull and gels in which case I risk pushing my HR to the red zone and have a potential medical issue.

The run honestly does not look that bad with only about 1,200. Its an up and down thing with the biggest climb being about 500ft over the first 3.5 miles with another 300ft from about mile 9 to 9.75. Nothing I haven't tackled just recently in some mountain trail runs. If I can nail nutrition and don't over cook the bike I think I can get the 13.1 in 2:15

My swim should be good at about 30-35min based on a recent time trial of 34:19 for 2.3 mile ocean bay swim. So perhaps 6:00 to 6:15 might be a more reasonable goal, but then again it is a race and if all conditions turn favorable, then 5:30 is not totally unforeseeable. So I will hold on to my 5:30 goal time as being a perfect race for a 47yr old with only 4 previous tris under his belt. 

Cheers  

Pretty late to the party . . . lol! It was Sunday Runday for me, too.

7:00 - 6 mile run, with first three miles at 8-8:30 pace, then dropping to 7:00 pace for the last three. Good stuff.