Initially disappointed in timing, then realized this was meters and not yards. Still, so was last week and I came out with a poorer time, with a much shorter run to transition. So not sure what's up with that.

Just keep swimming.

Quicker than I'd have thought, especially since the bike exit was as far from my spot as possible, literally from one corner to the other.

Not too much.

Incorporated roughly 4 x 5 minute tougher intervals, starting roughly just before the first loop. Two minutes easy riding (if possible; hills intervened) in between. Just measured this by the way my legs felt. Came out of the aerobars only on sharp turns and a couple of times on the hills. Pulled feet from shoes about a quarter-mile out.

Nothing; good ride.

Ran in the new Hokas, so did put on socks here, which I guess is what took so dang long. Got off the bike and jogged barefoot through transition well enough, but sitting down to put on and tie shoes evidently took some time.

From this point on I need to bring back sockless brick runs so I can start getting used to that. Only concerned about the shoes; don't want to use the Hokas since that'll really abuse them; will have to evaluate options..

Followed my pacing and interval plan pretty spot on but got tired enough that I did do more walking than anticipated, including a tough uphill section late in the run that I walked for maybe 45 seconds. I knew I could finish in roughly 34 minutes, but had hoped for somewhere in the 33:30 range. Guess walking that 45 seconds versus slow jogging is probably what cost me. Was plenty tired afterwards, though, so it's not like I lallygagged.

Beginning to think age is catching up to me since I seem physically incapable of improving my run times. I obviously have the endurance to finish; I'm not wheezing or struggling to breathe; chest not hurting or burning; so...what then? HR averaged HR max. Had planned to push for the second mile, and it was my fastest at 10:54, but not too different from 11:06 first mile. HR maxed at 180 in both first and second miles. Difficult to imagine that I'm just being lazy. Will continue to keep training.

Caught a breath, got a bottle of water, and made my way slowly back to transition.


Running fitness is evidently the problem, but I'm struggling to figure out how to improve it and get faster.


Great to see DAR racing again. Fun event, well managed, done up right. Good protocols for this Covid/post-Covid era. Highly recommend these guys.