Long Ride + Run

My nutrition

• Multisport totals: 5:00:00; 74.26 miles; 137+ HR; 4,824
• Bike totals: 4:07:00; 69.58 miles; 16.9 average; 4,264 calories
• Run totals: 00:53:00; 1.68 + 3 on the elliptical; 205 + 355 calories

I started out on my own for 00:30:00 to the corner of Carothers and Liberty Pike (riding to Healthways), 01:30:00 on the 22-mile Cool Springs loop, which I had planned to do twice. Just after I crossed Arno Road on Trinity, I saw a bunch of cyclists at Trinity/Fly Park. I knew that there was an 8am club ride, and I figured that was it, so I rode until I saw Lisa and then turned around and joined her, Valerie, Les, Kenneth, Larry, Dawn, and 60+ others for the 32-mile route. Then I rode home. The laps represent those rides.

• Lap 1: 00:31:38; 8.71 miles; 16.5 mph; 149 HR
• Lap 2: 00:56:00; 16.09 miles; 17.1 mph; 149 HR
• Lap 3: 01:47:10; 32.51 miles; 18.2 mph; 148 HR (I don't think that's really accurate, because Valerie and I waited for Lisa once and this includes a very slow cool down; I knew as soon as I started that I wouldn't be doing 05:30:00 in HR Z2!)
• Lap 4: 00:51:34; 12.27 miles; 14.3 mph; 142 HR

I drank a lot while riding. The mixing bowl in the picture above is full of the same amount of liquid (all but 18 ounces was water; those 18 were Powerade) I drank, and I included the fuel I consumed while out. Three 24-oz bottles, two and a half 16-oz bottles, three 6-oz Fuel belt flasks, one 12-oz bottle of Powerade (75 + 37, because one flask was filled with Powerade), 1 Nutri Grain bar (130 calories), 1 Luna bar (180 calories), and half my dried fruit mixture (400 complete, so 200 calories). Totals:

• Water: (3 × 24) + (2.5 × 16) + (2 × 6) = 72 + 32 + 12 = 116 oz
  
• Powerade: 18 oz
• Liquid: 116 + 18 = 134 oz
  
• Calories: ~620

I then drank at least another 16-oz water bottle and had a 12-oz smoothie (bananas, protein powder, flax seeds, almonds, chocolate Kid Essentials, and ice). Then I ate 2 hamburgers, veggies, and tortilla chips. Then I ate a salad and some toast. Then I had some ice cream—the best part!

I had every intention of completing day 3 after church, but alas. In fact, I didn't even stay for all of church and left in tears. God was so showing me His love that I couldn't contain my emotions. Thoughts to come. But know this: God is love, and He demonstrates is love for us in this: While we were still sinners (and I am one of the chief sinners), Christ dies for us. God has a perfect plan for us and will not withhold anything good from those He loves. So no matter what, He deserves our trust, and He is the only one who deserves our praise and affection and adoration and love. I love Him because He hears me. Wow.