Key Biscayne Trilogy #3 - TriathlonSprint

I played this leg over my mind many times leading up to today. Last time I was here in June, I had good luck with my swim and wanted to do the same thing. I was planning to polo swim (head up) out to the 100 meter buoy, make the turn and put my head down and fly in. I was feeling good at the start and after 25 meters put my head down for a normal crawl. I then caught myself and realized I was deviating from my race strategy and then switched back to polo style until first buoy. There were a TON of people in my wave so it was crowded with feet in your face most of the swim. The next 150 meters seemed alot longer, but he final 200+ flew by. I finished this swim 16 seconds faster than in June, so pretty much the same.

My kicking was a little weak, I may have given away a minute or so by not having a steady and smooth kick.

T1 at this venue SUCKS!!! Most of us hate it. Here's the thing: the beach we use is knee deep water for about 200 meters out EXCEPT for a troth that is about a half mile down the beach. We swim in this troth which is why the swim is not out-down-in layout, it's out and then a long diagonal back in...to follow the troth. So once you get out, you have a good .25 mile run in the sand back to transition. Talk about spiking your heart rate. I walk it, run a little, walk some more. Once I got to transition, I was in and out in a minute+.

Dig a new troth in the ocean closer to transition area.

I hauled ASS on this leg. My speed in June was 15.5 mph average. Today it was 18+. There are two bridges on this course, one small and one mountain of a bridge, 100 feet with 10+ degree pitch...a bear. I averaged about 9mph going up and 38mph coming down. I think on a flat course my avg would have been 20+. Phenominal ride for me. However, I left too much of my energy on the bike course and paid for it on the run. I think I counted more than 40 people that I blew by on the bike. Never yelled "On your left" so much before. It was great! Beat June's time by 2:30.

Ease up a bit and save some for the run.

In and out. Took an extra 20 seconds to pound some gatorade before running out. At the exit to the run, little Mac was holding a big poster saying "GO #65". Heh...he's the best! As it turns out, Little Mac worked the water station the whole race. He was the talk of the crowd. Apple does not fall far from the tree.

Nada.

God I suck at running. I knew I was having a slow run and felt really gassed after that great bike leg. While running I thought, "Crap, overcooked my bike leg". As one can see, I was sitting in the low 400's for place but then gave it all back, including a podium spot on the run. Really not happy with it. Beat June's run time by 2 seconds.

Run my fat ass faster.

Lotsa water. Team BBQ at our tent. Ribs, chicken, burgers, dogs, beer, gatorade, veggie burgers, pulled pork. Miami triathletes can throw a post race party.


I think I performed to the best of my ability. I think I expected more of myself and will have to work on appreciating the small gains in time rather than expecting big 10 minute chunks every few months.


Multi-race puts on a great race!