3.4.17 Super Saturday

12-mile hilly trail run.  Looking to do my first swim since last summer later today.

Attempted a 70.3 simulation.

The swim was great, 1.29 miles in 34:19! 

My previous best time was 1 mile in 36min. so a great improvement. Item of concern, came out of the water and felt drunk, couldn't run out in a straight line. Took several minutes to get my wits about me.

58 mile bike ride with with 1,938 of elevation gain, took a dreadfully long 3:47. Urban ride with lots of cars and stop lights. I have never had to unclip so many times on a single ride before. Then some yahoos decided to stop right in the middle of the bike path to have a chit chat and I came up on them fast, locking up the brakes and coming to a fast stop and was too fatigued to unclip in time, the dreaded slow helpless fall to the ground ensued.

Went out for the run which I planned to keep to a 10K, got 1/2 mile in and my ankle was overstressed from a previous ankle injury 3 weeks ago, I was done for the day. 1 mile run off the bike at 12min.

Great swim and epic bike ride, but all in all not ready for St. George. Thankfully I have exactly 2 months to get my fitness up to par. 

Oh yes, I neglected sunblock and wore my racer back jersey, epic sunburn to go with the epic ride

Robert, in your remaining time training for St. George, I'd suggest you get in a couple long rides that are back-loaded with a big climb.  The climb up Snow Canyon state park hits somewhere around mile 40, and you'll be glad if you are ready for climbing on legs that aren't fresh.  Also, for your bricks, try to find a shortish run route that starts off with maybe 300-500 feet of vertical gain in 2-3 miles.  On race day, you'll understand why.