I felt really comfortable in this swim Felt strong and within myself for the entire swim. Still slow. Need to do more work on this component of triathlon.

Very early in the swim I felt some "rumbling" from my gut which was very unusual and more than a little bit uncomfortable. I had some concern that I was going to come out of the water and have to go straight to the portojon but by the end of the swim things had calmed down and I was able to go straight to the bike.

Be faster. I can swim harder than this but I always seem reluctant to do so in race situations. I am coming out of the water very comfortable--perhaps too comfortable.

no socks. shoes left clipped in. did well.

run faster

First attempt at leaving shoes clipped in to pedals. It worked pretty well. One guy passed me while I was getting my feet in. He was pretty fast. I spent the first 1/2 of the bike trying to catch him but was never able to do so.

The only other two people to pass me were Relay guys and I was able to keep the second one in sight and follow him in to transition.

Tried to keep watts between 220-230. Felt pretty good with this ride. On looking at the data, I only averaged 206 which was disappointing.

Overall a good ride.

No GI issues at all on the entire ride.

One bottle of infinit. One gel with 2x caffeine.

Push into my zone of discomfort a little more.

did this pretty well. Two attempts at getting on my L shoe. No socks for the first time ever in a race.

Ran in Newton racers

I really wanted to break 40 minutes for this 10k run segment and felt likeI had the fitness to do this. Started hart right out of T2, running low 6 minute pace.

OK. remember the GI rumble in the swim. Forgot about it completely on the bike. Less than 1/2 mile in to the run I was in trouble. It was clear that something was going to happen and soon and it might not be pleasant. Fortuately this is a pretty rural race so I was able to run about 25 yards back in to the woods and take care of some uncomfortable business. Dried Oak leaves do not make good toilet paper! But, you make due with what you have. With this out of the way, I felt much better. I came crashing out of the woods, scaring several runners and hit the road hard. I lost at minimum 45 seconds and at max, maybe two minutes. either way, it was a bummer but it happened.

The rest of the run was great. I got passed by two runners. One flew by me like I was standing still. He ran a 33:xx 10k. Other guy is someone who is faster than me. I knew he was coming and was trying to hold him off. He caught me at about mile four and by the end he had put jsut over a minute on me. Oh well. Work to do.

My pace for most of the race was 6:30-40 on the Garmin, sometimes a little faster, sometimes a little slower. My stop put me at 6:52 total pace.

Overall, good run. I know, without a doubt in my heart, that I have a sube 40 10k in me right now.

Ummmm. Well the gut thing really sucked. Especially since I was wearing a one piece suit....

Actually stretched and ran another easy mile. It just felt good to be running easy.

I also went back in the water and rinsed off and swam about another 300 easy yards. My swimming felt smoother and stronger during my warm down than during the race.


I really like this race and would encourage others to do it. To bad it was on the same day as Steelhead this year. I almost skipped it to do Steelhead but in the end I wanted to keep my streak of four consecutive TC tris intact.