This is where the race started to go down hill quickly. As normal, I packed the night before so I was ready to go, but because I had raced yesterday I left my wetsuit out to dry, thinking it was right next to the bike I wouldn't miss it. Guess what! I did! I realized it when I was pulling into the race site. I gave turning around some thought, but I had enough time to go and get it before the race start, but not near enough time to get back before transition closed. If I went in and set up there wouldn't be enough time to get home and back. So, I will swim without it.

So waiting on the beach, thinking about not having my wetsuit, thinking about the wreck from the day before, I was more nervous than normal. Fortunately again I had Dud to chat with as well as I had ran into my coach.

Once I got into the water and had a chance to get a little bit of a warm up to check the goggles etc, I knew I would be ok. Maybe not fast but no worries with temp. etc.

When we started I went straight to swimming, never had to deal with much congestion the first half. With about a thousand yards to go, mostly through the canal the first of the following wave started coming up on me so it did get a bit more congested there.

I tried to focus on form and strong pull with enough kick to keep the hips up. I was certainly relieved to pass the last buoy and reach the boat launch to exit. I was even happier to see 45 minutes on the watch. Not great, but 6 minutes faster than Florida, my only other non wetsuit race.

Remember my wetsuit.

Should have probably been quicker considering I didn't have the wetsuit to worry about.

Not sure, I though I moved along pretty good.

Left out of transition and like yesterday immediately started passing many cyclists. Goal power number was 210 and started off just a little above that on the gradual up hill heading south. I got into a nice routine and really started off feeling good.
There was a makeshift memorial at the scene of yesterdays tragic accident.
Continued south, getting my nutrition in and maintaining a good effort. Even when the wind picked up some from the south west I was doing well, especially knowing at about mile 15 or so I was going to be headed east then north with a tailwind to help out.
This was especially true on 414 where the pace really picked up and the traffic had thinned some as well. Unfortunately this is where the first sign of a back issue first started to show up. But a quick stretch and back in aero and I thought maybe it was just a fluke.
Reaching Swedish Hill Winery it is time to head east again towards Cayuga Lake. After turning the aid station is right there and the volunteers have moved out further into the road as a rider is down. The volunteers are trying to help her, she appears to be out and it looks as if one of the volunteers are checking her pulse. We met a State Trooper coming up the road about a mile away. Turns out she was soon airlifted to a trauma center in Rochester.

At the bottom where we turn south along Cayuga lake the back issue returns in full force. I would stretch, get a little relief and when I would try to push the effort the pain would return. It was in the lower back and I am sure it is do to ignoring the ITB issue or maybe a touch of piriformis syndrome. Either way, it is becoming difficult to maintain aero and push the effort.
Fortunately the return along Seneca Lake gives us a bit of a tail wind and a mostly downhill grade.
I sneak in just under 3 hours, but way short of my goal of being under 2:45.
Managed to take in 48ozs of EFS drink, 5 oz of EFS gel and about 20 oz of water.

Keep the ITB physical therapy ongoing and on a daily schedule.

I sat and considered turning in my chip and calling it a day. I knew the heat was going to fry me as it was now well into the 80's with high humidity and my back was in rough shape.
But I eventually decided on giving it a try.

It didn't take long to realize the back issue wasn't going to work itself out quickly if at all. I tried to maintain the goal race pace out along the flat section along the lake, Came upon Connie and Molly coming into the park so I stopped for a quick hello.
Ran fairly well to the bottom of the first hill, and quickly realized how long a day it was going to be. Even walking up the hill the hamstring and Achilles became crampy. So I spent the rest of the run trying to run when I could and walking or at least slowing if it felt close to injury.
Many times the thought of quitting entered my head, but it got to a point where it was going to be quicker to run when I can and speed walk when I can't.
I tried to fix the cramps with Heed and Endorolytes plus I had an EFS gel flask with me. Nothing seemed to work.
With about five to go I figured under 10 minute miles would still give me a shot to break 6 hours and I did the next mile at 9:45, but then the legs just wouldn't go that fast without trying to cramp.
From then on in it was a slow jog, walking the aid stations.
With about a mile to go I see Connie and Molly again and I know I am just about done.
Extremely disappointed in my performance, but happy it is over.

My first thought is that maybe what I took in on the bike wasn't enough and that was what was causing the cramping and that may be true. But the hamstring issue is not new, especially when I am fighting with the ITB. If do believe that there was some dehydration but it is more due to not properly rehydrating Saturday afternoon and Sunday morning prerace.
Lesson learned, time to move on.

Sat at a picnic table and drank some water then decided to go home and sit in Molly's pool in some ice water.


Poor refueling strategy between the 2 races and lack of following PT for the ITB, which will never end as long as I am doing these races.


Jeff Henderson the RD puts on one of the best races I participate in. This was my 4th HIM and 2nd spring and the organization is outstanding.

The two accidents are tragic and my thoughts and prayers are with the families of both riders and also hoping the rider on Sunday fully recovers.