Honestly, I was pretty disappointed with this swim. I've done faster 300's in masters group so I thought I'd be about 10 seconds faster for a race
The water felt great and I was smooth and controlled the whole way. Passed the guy in front of me about half way down the 4th length, and didn't get passed.

Had trouble turning at the bulkhead. If there was a grip surface on it, I don't think I found it because my feet slipped each time I hit it. Regardless, turns need improvement.


It takes me a while to get warmed up, so I probably need a longer warmup.

Probably the longest T1 in a sprint I've ever had! (had to put on cycling jacket and socks.) - 30/40, AG

I forgot to down the Gu that I had forgotten about pre-swim.

I dunno. Don't race when it's cold?

The plan was to go as hard on the bike as my knee would allow. Crush the hills, keep steady cadence and pedal stroke on the flats, fly down the hills, shift efficiently, keep a tight tuck, head down, don't crash, and don't flat. Catch several on the first loop, and be aggressive on the second loop when there are more cyclists on the course. * mission accomplished *

For not having done a lot of extended threshold training this year, I'm pretty pleased with this bike leg. There were a couple of hills on the south side that I had to recover briefly on the downhill, but I was able to hit the hills comfortably hard and passed a few people. The crosswinds were a little tricky and my bike was a little squirelly at times, but nothing major.

Nothing.

This is more like it! Everything went off without a hitch.

Still forgot the Gu.

Nothing.

Heh, new 5k PR. I guess I'm officially a card-carrying member of the "run slow to get faster" run training club. In the four months I've been back to run training, I don't think I've had a single run faster than an 11:00/mile pace - especially since Iron Dave has been coaching me.

This is yet another example of my body taking awhile to get warmed up. I've always been faster coming off the bike than in a stand-alone run race.

The knees felt okay. Had a little discomfort the whole way, but no out-of-the-ordinary tweaks to make me stop. I think it's just something I have to deal with. A big help was that there were some parts of the run course that I was able to run on the grass/dirt alongside the concrete sidewalk.

Breathing wasn't labored during any of the run, which indicates to me that I could have run harder if my knees would have let me. Throughout the run I felt like I was in control of my footstrike, turnover, and stride length. As the run splits show, I went out faster than I probably should have, but I felt good enough that I didn't monitor my pace very closely.

My plan for the run was very dependent on how my knees felt coming off the bike. I had intended to start slow and controlled, then build and maintain, and have negative splits if the knees allow. Except for the first mile, I accomplished that - and then some.


Run splits w/ ave. HR:
Mile 1: 8:52, 164bpm
Mile 2: 9:08, 163bpm
Mile 3: 9:04, 166bpm
Mile .1: 7:45, 171bpm


Nada.

Walked around a little bit. Stretched. Whined about the fact that even though this was a St. Patrick's Day event, there was no beer!

I really should have gone for a 10 minute warm-down jog.

Then milled about with a bunch of other BT'ers and some folks from my masters swim group. It's always great to see a good size crowd of people you know after a race. BT'ers have to be the most supportive group out there! Thanks to everyone who came out.



A little weak in the knees.