Again took a non aggressive stance at the start in the back on inside. Avoided a lot of contact and head right at the first buoy which again opened up alot of open water. Got into a nice rhythm and stayed right in the buoys up to the turn. After the turn we were right into the sun and I couldn't see anything. Felt totally lost out their as I drifted a bit outside and could find the buoys and was outside the traffic lane. Had to stop and find the other swimmers and drive back into the middle of the traffic so I something to navigate off of. Passed fairly close to the buoys even though I never saw them till I was past them as yellow buoys into the sun are a bad combo. Of course the red turn bouy I didn't see until i was about 4 feet infront of it. After the turn I navigated much better on the way back and found my rhythm again and took a straight line to the swim exit. Good swim overall.

Don't know what i could have done about not being able to see. My Foggle kept my goggle fog free, but I just couldn't see. Felt pretty good and smooth.

Another long run up to transition with I did very gingerly since my left heal was hurting a bit. Got to my bike and had a nice deliberate and smooth transition. However i still managed to only stuff one of my EFS liquid flask in my uniform. Lost 38 positions OA and 13 in my agegroup in T1.

Forgetting half of my nutrition was could have been alot more costly on a hotter day but I got by. Not a good thing to do.

Eased my way into the bike. Took the first few miles easy and spun up the early steep hills that got me last year. This course is pretty tough as the hills just keep coming at you over and over but I got into a nice smooth rhythm and stayed in the moment and didn't try and do too much. Rode well up the hills on main street which was a really ugly patch of road (pothole city) and had to pass a group of 4 on the right since the road conditions dictated it was safer to stay on the margin and hold my line and pass on the wrong side. I got going well and enjoyed the long decent into Black Rock lake Park area. The long climb out of that area was a grind alternated standing and seated for stretchs and grinded it out. The next set of rollers was tough and then the out and back strech which is a long downhill and then turn around and climb back out. Again alternated seated and standing especially in a few steep spots and then up again through town and then finally back onto the Olympic course. The big decent on the Olympic was slower since I had a rather large guy in front of me who was all over the road and it was scary to try and pass him as he weaved. Over the last 10 miles I spun up the hills and went back and forth with a guy in a Penn State uniform. The last mile was the smoothest section of road on the corse which made one last hill acceptable. Tried to drink every 20 min and take some liquid shot every 10 miles. But after i finished my first flask and tossed it I couldn't find my second (was still in transition)

Good ride and Ironman prep with tired legs from yesterday. Not much to do differently. Tough course. Made up about 20 spots on the bike.

Had some issues trotting with the bike and bike shoes, and then had another person put him wetsuit over my rack slot. Then took my time and sunscreened again. Lost about 10 spots O/A a 5 AG spots.

Go faster and not have people put there stuff on my rack.

Started off and my heel was hurting and I felt very rough, but the downhill mile helped and I made it to the first aid station and the porta potty. After stopping I did feel alot better and got into a rhythm and worked my way around the lake and talked to people as they worked past me. Then we got down to the former K-Swiss mile and the long hill. I trudged my way up and and just grinded my way up the hill which just kept going and going. Once we got to the top there is another hill which is demoralizing. The down and back segment brought one of my teammate past me and we saw Carole but she had to tend to a runner who went down, but she had plenty of help. I climbed my way out and hit halfway and decided I didn't feel to bad defintely better than last year. Worked up the mile 8 hill and start a back and forth with a guy who would pass me and then go to a walk as i passed by and then he would come back and pass again. Was really bad when He had a bunch of folks cheering hard and he lew past only to walk once he was around the corner and out of site. After 2 miles of this I had enough and upper my pace to keep him behind me and stop this little game. By the turnaround I had a put some big time distance on him. That really did get me rolling and i kept up with the effort though mile 11 and 12 and then grinded my way up the final hill and cruised to the finish line. Actually got to see myself on the big screen.

Could have had fresher legs if I didn;t do the Olympic but i was happy with the run. Very tough run course especially after the bike course.

Got another towel and dipped in the ice water. Dreank a gatorade and muscule milk and then got some food. Sat and ate and did some stretching before heading up to transition and packing up my stuff and the car. Drove back to the hotel and did 2 hours in the recovery pump and then got dinner at Bertucci's.


The double or Revolution made it tough to go fast but I really felt pretty good all day and stayed within myself and this weekend was great practice for IM Canada.


Got done and ended up talking with James Cunema the winner in the pro division. Very cool. This race had a very nice feel to it. It is a big time race with a small town feel. Great job by Rev3. Enjoyed completely.