Our plan was to run together, go sub-8's (but close) for the first 9, deal w/ The Hook and see what we had left for the last 3.

Things went better than planned.

Not unexpectedly, the first mile was quick (7:24). We then settled in altho I had some discomfort in my back for the first 3 miles. Thankfully, it subsided. I wanted to keep the HR right around 160, mid Zone 3. I felt comfortable and just held a steady pace, talking most of the first 9.

Felt good going down the Hook and along the Hudson. This is the nicest part of the course, Tappan Zee Bridge is in view, gravel, flat and fast. The first big hill slowed our pace but I felt good turning around. We wanted to get back to pace quickly and make up some time before the Hook, and we did.

Prior to The Hook there is another hard incline. This is where course familiarity really helps. I made a conscious effort to bring my HR down on the plateua in order to regroup for the steeper part of The Hook. It worked. I barely needed to think of my IMLP mantra, "I WILL NOT WALK". And I didn't.

Phil and I made it to the top together but he slowed at the water station and I didn't. I recovered much faster than him and was quickly back at my pace. To his credit, he doesn't train as I do, he's just faster. Phil pulled along side me but he was laboring and I was entering the zone. After the last roller I opened my stride and let it all hang out. I felt great. In the past this is where I started to hurt (and Phil passes me). Today the pain never came. Instead, I found myself going faster and not hurting at all. In fact, my last two miles were my fastest! I picked out two people to pass, and did. Then, one more w/ about 1/2 a mile to go. I went all out but he heard me coming and was able to hold me off. I saw the clock at this point and realized I was going to break 1:40! I coudn't believe it. The guy who held me off thanked me for pushing him. Good stuff. I like that. Phil finished :30 behind me. A PB for me by over 11 minutes! Training and racing with a friend can't be beat.

Nutrition - two gels (:30 and 1:05), water on the fly at every station, a sip of GA at one. Perfect.

Nothing. One thing that worked for me was just looking at my splits. I never worried about my overall time. I did see it at 1:23 but never did the math. I was in the zone, focused on my pace and HR. I let it go (my HR) a little at the end but that's o.k.. It's a race. I think I'm starting to get that.

Threw on some dry clothes as it got chilly. I was supposed to ride but I noticed that Mike Llerandi's wife won the women's division. I waited around to congratulate her and introduce myself. Unfortunately, Mike had left but it was nice to meet his wife and talk tri.
Saw Tim finish too, chatted and sent him on his way.


Normally I'd say The Hook. But I'll take an 8:38 going up that SOB!


This is lower key race for RRR but what do you really need? Got a nice t-shirt this year and water bottle. Ample water stations and The Hook to keep you honest. I'll be back.