Washington Half - Triathlon1/2 Ironman

A group of 10-15 guys blew out ahead immediately but I just focus on doing my thing. The water was calm and for the most part the sun was off to the side or behind. I had my standard swim - holding a reasonable intensity but not feeling like I was swimming particularly fast...just getting it done. Seems most of the guys out in front only had 30-60sec on me but I didn't really know where things stood at the time.

What a disaster! I had the 33rd ranked T1 thanks to wrestling with a LS bike jersey and gloves. I knew getting that stuff on over wet skin wouyld be a challenge but I really struggled. Still, it was only in the 40s and I didn't want to be miserable out on the bike. I could only hope everyone else was having as much trouble. Looks like I gave up a lot of time - could have easily been under 60sec if this was more moderate temps and I didn't need any additional gear.

I had to decide between speed and freezing my ass off for 2+ hours.

Despite a lot of rough surface roads and getting uncomfortable in the saddle I had a good ride, although I didn't really know it at the time. I left T1 not knowing how many guys were out ahead of me or how far out. I passed 3 within the first 20 miles or so and then spent a lot of time looking ahead at empty road. Eventually I caught a glimpse of another rider that turned out to be a female from a relay team. Then more empty road. I just stuck with the pacing paln. There wasn't any strong wind but definitely some light breeze that seemed to be coming head-on a lot. The roads were also not the best surface although in a car I bet they'd seem pretty nice. Nothing that everyone else out there didn't have to contend with. I was holding steady around 85% FT and it was manageable but definitely felt to be on the upper limit considering I had to run. With about 1 miles to go I saw some flashing lights up ahead just disappear around a corner. It was the lead biker with an escort car. I tried not to let excitement take over but I probably pushed a little harder for the next 20min. I came into transition about 30sec back. I'll have to check but I think 2:21 might be a bke split PR for me.

Better than T1 but still wasted time. I mostly struggled to pull the damn gloves off. Again, in warmer conditions this would have been a 30sec transition easy. Jersey came off fairly easily and I grabbed my hat, number belt, Garmin and headed for the run.

The transition debacle continued out onto the run. I typically just grab my number, hat, and Garmin and get things situated as I jog the first 30sec of the run. For some reason things just didn't go smoothly this time. My hat was flipped inside out so I stopped quick to fix it. Then I couldn't seem to get my Garmin started and on my wrist without stopping again. Finally I got rolling but that gave the leader another 15-20sec on his lead. I had no idea who this guy was or what kind of runner he was but I could see him ahead and I figured if I just focused on my own thing I'd either catch him or he'd run away. Either way I needed to mostly forget about him. I settled in to what felt comfortable but was probably slightly too fast and logged 6:30ish for the first couple miles but that steadily reeled him in and I made the pass right at mile 2 then put in a little surge hoping to discourage him from trying to respond or sit on my shoulder. I liked the double out-back course because I could easily see who wa around and if I was holding my lead or not. I made a point of not looking back. After the first u-turn I saw that he was a good 200m back at least then it was another 2-3min before the next guy. If everything held steady for the last 9 miles I figured I'd put 2-300m into him on each leg and be close to a mile ahead by the finish. After the second u-turn when I saw my lead doubled I started to get a little conservative and pull back on the pace. My quads were feeling tight and I may have cramped up if I tried to maintain 6:30 pace. I figured it was better to not completely blow it and give up a little time on a potentially faster run split. I used my usual strategy of stopping at every aid station to get my fluids, and a quick stretch. I think they had a local sorority "manning" the aid stations - they found dudes in lycra body suits amusing but they were very sweet and supportive (the girls, not the body suit).

Hopefully get my act together a little sooner coming out of transition but otherwise this was pretty solid execution and pacing. I could have tried to keep the pace up but risked a crash and burn finish.

Not much - a little walking, grab a Coke, catch my breath.


Nothing specific - keep training!


Nice little event with good organization and sufficient support. Hooded sweatshirts are a keeper. I didn't hang around for the awards but they had music playing and water/soda available for the participants. Everyone also got a $5 voucher to use with the food vender. This was a different approach but seemed to work fine. It wasn't unlimited grub or a big spread with a lot of options but it got me 2X chili dogs and a bag of chips - good enough.