The heat continues to be a real challenge

No injuries playing tennis for a change...yeah.

Today I did a diagnostic for the upcoming Olympic Distance 22 April 2012 I will enter all my information in detail on a race report. This was my longest distance to date. It was tough...must remember sun screen next time. Good hydration prior to the swim. Roctane 5 min prior. Felt very good through the swim which was my best split yet. Roctane at the transition and throughout the swim consumed eleyctrolyte carb drink approx 350ml. T1=3:31 Started the bike well but started to fade at about mile 10. Attempted to hydrate well (likely not well enough) consumed about 800ml total on the ride. The final 4 miles was hampered by several obstacles which slowed the ride down (cars, cows, & kids). Was pretty wiped after the bike, especially with a monster hill finish. I really, really, wanted to get off my bike and walk. Note: I am not good with aerobars, however, after about 10 miles I felt more comfortable. They really helped as there was a strong headwind (4 mile loop) which I had to face each loop. On the last lap seemed like there was a strong headwind going both directions....maybe suffering from hyponatremia? T2=4:51 I knew the run was going to be tough as I am not a strong runner. Nice pace for the first mile, then had to start walking. At first run 1/2 mile, walk 1/4, then went to 1/4th run, 1/4 walk. At mile 3 I had a second wind and ran well or another mile, then back to fatigue. I ran out of time (literally) and only completed 5.25 miles. Had to get home to the family. It was a great experience and I learned a lot! Had to take a day of rest. My back tolerated the trip well. My ankle held up extremely well with support. I went through 750ml of electrolyte fluid and 1 Liter water. Hydration will be important. My suit was covered with salt, so I know that I am a "sweater" and should make sure that I have electrolyte solution. I should consider a fuel belt for the upcoming event.

Still dragging most of the day, heavy work schedule and meetings. 4 miles with intervals to help break up the boring run.