This was going to be my first OWS since my last full-on tri three years ago. However, given that I've been swimming seriously off an on since then I figured on at least a decent showing...maybe in the 2:00-2:05/100y range.

This race was wetsuit legal and I debated buying or renting one for the race. Melanie (melbo55) from my mentor group offered to lend me an extra she had but I was worried about the whole "nothing new on race day" mantra. This was probably a mistake, as probably only 15-20% of the field went without a wetsuit. On to the "race"!

The Plan was to warm up to the first buoy...maybe 200M or so away, then hammer the straightaway and slow down the last 200. Well...the "slow down the last 200" worked just fine, and that strategy seemed to take over my whole swim. I could never get into any kind of rhythm, and the few times I started to I found my self veering off-course. I couldn't get my breathing to calm down and I even got a little bit nauseous out there. Did some backstroke to get breathing under control. What a mess...felt like I was out there an hour. Also, coming out to an almost empty transition is a little deflating.





OWS practice and wear a wetsuit when I'm permitted. I think I was kinda mentally intimidated so I gotta race more often to get used to it.

81/154...solid MOP. Definite improvement over last time...ran out of water and took off cap, goggles, and watch. Jogged to my spot and turned on Garmin 800, put on Garmin run watch. Struggled a bit with my socks on wet feet so I sat down to get some leverage. That sped everything and had the benefit of a quick rest for the legs. Helmet, sunglasses, grab bike and go. Ran through timing mat, got on bike and off I went.

Using wool instead of a cotton blend of socks helped.

Just be quicker at it. I still need socks at this point so I can't eliminate that step, and my bike shoes aren't tri-friendly so none of the "slipping into shoes on the bike" stuff.

Plan was to use the 1.5 access road to WU and CD, and then hammer the other 16 miles. Targeting about 55 minutes.

First thing I noticed was that there were A LOT of people ahead of me. Headed out the access road even at a WU pace (18 mph or so) I was passing people constantly. Got out of the park onto Howell School Road and bike felt rattly and the bumps were pretty hard. I immediately through I was flatting (I've had some flatting issues lately, so that's my first reaction to everything right now). Rode about two miles and pulled over right before the first sharp turn to make sure everything was OK. Tires were fine...cost myself probably 30 seconds. Got passed by one guy (the only time anyone passed me on the bike...which makes sense since they all started before ). Got back up to speed and dropped into aero down Red Lion road. Passed probably another dozen people over the next five miles. Worked on just gaining and passing. At about mile 15 my legs started lose their snap and my left hamstring got tight, so I had to just keep pace and couldn't hammer the end like I wanted to. Also got behind an idiot driving 15 mph trying to figure out how to pass bikes in a no-passing zone. I probably needed the breather anyway.

Got to the park entrance road and a car was blocking the easy way in, so I had to go past it and execute a 90-degree turn in. Cruised in and saw Melanie right before T2. Slowed down and dismounted fine.

Kept HR right below threshold and spiked it on the uphills, so executed that part perfectly. I think I passed 40-50 people in the 20 miles.

What would you do differently?:

The 20.5 mph was a little disappointing given my focus on bike training the past year, but considering that I just have a roadie with stock wheels and my legs tightened up during the last 5 miles I guess I'll take it.

ran into T2, and the transition area was a mess. There were bikes just thrown on the ground in my area, so I had to struggle to get my bike racked. Shoes, etc. went fine, and then I took off without my race belt. Crap!! Turned around and off I went.

96/154...not awful but not great. Given my history of having picnics, A-OK.

Just drop my bike on top of the $5K Cervelos thrown on the ground like their owners don't care about them. :-)

I've only been running again for a few months now and I've maxed at about 15 miles/week. My last 5K standalone and tri run were both just over 24 min, so I was hoping for low 26:xx here.

Left hamstring is still really tight coming out of T2...fought with it for the first 1/2 mile and then stopped 10 seconds to stretch it out a bit. Got passed by one guy shortly after, and that was the last time anyone passed me.

After about a mile I finally felt like I had some of my legs back. HR was in the mid-140s...which is too high but I just pushed through it. Course was brutal. About 2.5 miles of it was full-on trail run...up, down, left, right, roots, rocks, thick grass, running through a corn field. Garmin pace indicator was about useless because of all of the turns and woods. Passed at least 20 more people on the run.

I really struggled through this run...I was in the Pain Cave early and often without the pace it usually takes to put me here. Came out of the woods and kicked the final 400 without a sprint. No one finished within a minute of before or after me. I really didn't have sprint in me anyway.



Given the course and my lack of run training, this was fine. Only two people broke 21 minutes out of the whole field, and there were some pretty decent racers here today.

Hydrate a little more on the bike maybe.

Walked around just feeling crushed. Not nauseous or sick or anything, just beat down. Drank a little water, then jogged around for a CD. Stretched a ton. Spondy was acting up...probably from spending 10 miles in aero and was probably the source of the tight hammy.

After 20 minutes of this, got in the car and drove home. Nibbled on some junk food on the way, and then ate like crazy the rest of the day.

Spent an hour in the hot tub to loosen up and then iced down my knees and neck before I went to bed. At 8:45. :-)


In order of importance:

1) OWS ability. I can swim 2:00/100y forever in a pool, and my top-end speed is sub 1:30/100, so there's no reason for me to take 20 minutes to swim a half mile. This will be a point of focus for me next year.

2) Bike execution (i.e. translating fitness to speed). Once you get into the 20s mph-wise, every little thing starts to matter. I've gotta work on positioning and upgrade equipment subject to budget-limitations (i.e....no P5 for me!) while continuing to improve the engine.

3) Get my run legs back! I've only run about 200 miles in the past 2+ years, so right now I'm just going on CV fitness and muscle memory. I gotta get my run volume up without aggravating my chronic maladies...not sure how to do that yet.

4) Continue to improve transitions. At least I didn't cost myself a podium spot this time.




Given my injury history, lack of OWS experience, bike adventures, and tough run course, I can't not be happy with this result. I beat my time from 3 years ago by almost 12 minutes and that's with an extra 0.3 miles added to the run course. I wouldn't say I had any split I'm thrilled with, but all-in-all a solid return to big-boy triathlons.

Very proud of Mickella's performance, too...solid MOP and she barely trains on the bike or run.

Top-notch race as always with Piranha Sports...race went off a few minutes late because of some tech difficulties with the kids' award ceremony but who cares. OK swag, post-race food was good.

Good showing by MMTC (2nd overall was on of our guys).