Not my best performance. Off my last race in Boston by 38 seconds per 100/yd. If I had just done what I did in Boston it could have made the difference in 3 or 4 places in the division.

Swim FS the whole swim.

I felt like my transitions were sloppy. There was a pretty long run from the dock where we got out of the water to the transition area. Everybody has a 3 min in the official results for T1 which is a little suspect to say the least.

Be more organized.

Felt better than I did in Boston but still not as good as I did in the Marsh Madness Tri on Duxbury beach. Thinking that I was doing some weight lifting and a lot more biking before that race because my hip was hurting. Also need to work on my hamstring flexibility. They are tightening and I read somewhere how that will slow you down on the bike because you don't extend with as much force (because the hamstrings are resisting the extension).

Train more on the bike. Two weeks ago I was on vacation and I swam and ran but didn't bike.

Pretty quick T2. Didn't screw around with a hat or shades this time. Also didn't wear socks and got the same blister on my right foot that I've gotten the last two races.

Thinking about lubing my right racing shoe where the blister is ocuring.

Good run. I did a lot of hills while I was at camp. The first time in 8 months of training. That served me well I think. In the back of my mind I was anticipating the course even though I hadn't run it. The short distance was nice. I had a good solid kick at the end. Felt strong. It is nice to have the confidence of a strong last leg in these races and my pace had dropped consistently with each race.

Keep working on the hills to build strength and do some more speed work. Next race is on the beach again so I will build some sand runs into the next three weeks of training to get prepared.

Not enough.


Mental game in swim and leg strength in the bike.