Swim was easy and not stressful due to the 3-man wave start. Much safer than massed start type of events. The swim went very well for me with an ideal 22/min mile pace.

Nothing - went like clock work, even when I had to pass other on the course in earlier/successive waves.

This could of been faster, but I took my time and put my HRM on which is not water proof. I was glad to have the HR data on the bike/run course though.

Get a water proof HRM

I am over all pleased with my bike split. A 56 mile race is right in the sweet spot for me (not too long, not too short) and the swim provided a good warm-up. People were pleasant and encouraging with light chat over the course. Sure maybe next 70.3 I'll be able wring out a little more avg. speed. I had to stop 3 times to refill my water bottle with propel & get gels. This seemed to be an excellent balanced, interval for nutrition --- about once an hour or 18 miles.

Apply sunscreen at some point during the bike.

This was the first time I had ever raced a run at the 13.1 distance. I wasn't confident that I had done enough distance work for running & as I had done for the bike & swim (where I performed much better & was competitive for my age-group). The run got brutal as my ITB (which had been plaguing me in the pre-season, but healthy for all the shorter races in the summer.) went at mile seven and I had to walk all the aide stations for the second lap due to the pain. I'm not sure I am up to racing the 13.1 many more times. Very painful. It's a shame because the bike & swim seem just right for me. The pain prevented me from running at my aerobic threshold of 150. and I was down in the 130s.

More long course training runs 10-12 mile runs.

long distance running training was not adequate. I would delete all the speed track work outs I did & focus on hour long runs at least.


This was a well organized race by HFP. They are a great local race company and deliver an outstanding value for a 70.3 race. The race was perfect for a first-time 70.3 which it was for me. I learned a valuable lesson on the type of running preparation I need to do for this distance. I will definitely race this course again - even if it's just the OLY.