Got course instruction at 7:15am and start was at 7:30am. Start was time trial with people spaced every 5 seconds by race number. I was #32 so I was one of the first to start. I expected a lot more people to jump line by swim time... since it was offered but little did. Jumped in and went for the first lap. DIDN'T START MY WATCH... dummy.

Felt good for the first lap but got off when I had to turn and go under the lap line. It messed up my breathing and I started to breathe every 2 strokes. It really hurt my speed. I just could not calm down and get some air. Thinking back I should have just stopped, breathed and then started off again... but I just wanted to get done and out of the water. I got passed by 3 or 4 people... Not a good swim for me at all being that my normal training speed is 1:30-1:40/100.

Climbed out of the pool... ran out in the the cold morning air. Nice little shocker. Fortunately it was not too windy. Just in the 40s and soaking wet.

RELAX and find a rhythm. Get my butt into the pool to get my endurance up.

I really need to practice transitions... I am slow as hell. I need to work on perfecting movements with as little waste as possible.

Practice and really try and think about using as little movement as possible to get out and on the road. A hell of a lot better than my previous races with the tri suit but could be better.

Started off well... The beginning of the loops had a lot of turns, was really rough and you just had to take it slow. Once on Woody Hayes Blvd. I picked up the pace and didn't look back.

Switched places back and forth with a girl riding a Felt B2 and sprint helmet the entire first and a part of the second. I wonder how she felt being passed on and off by a guy on a cheapo Trek without aero bars and no aero helmet. She did pass me on the run and finished before me... So she definately beat me all around.

The only thing that really bothered me is that I was at speed on a short straight away before the only 180 turn on the course and was pouring it on after the turn into the straight away. The cop before hand let 1 car and 1 SUV pulling a car on a trailer. The car got it and pulled in down the road... The SUV pulled out in front of me. I lock up the back wheel and barely miss the trailer. Talking to the girl that I chased and another guy that I caught on the run they really thought that I was going to hit the trailer. It was a horrible momentum killer and played it very safe on that section on the next loop.

I kept within my pace and went as hard and fast as I could. Was a great... but cold ride.

Nothing... Pace was the fastest ever and I just spun as best I could.

Umm... Yeah I wanted to start my run with my helmet on... DORK! Fortunately my wife screamed at me before I got too far away. Ugh! Practice and understand what I need to do!

Practice. Transitions. Period.

I started the first mile at a 7:30 pace and it hurt. My right calf was cramping every other step and would release as soon as presure was off... I don't know if this is a new version of jelly legs but it was not fun. After the first mile I was good until the turn around where I started to get an ab cramp. It went away fortunately and then I felt great. I pushed the pace a little harder and sprinted to the finish. I was only passed twice and passed 2 people.

Overall it was a good run and just need to keep working on keeping the volume up and work on speed.

Maybe hydrate more on the day before so I don't get crampy but that is about it.

Drank some Powerade and packed it up... No real true cool down...


I really deep down in my heat want to say swimming... I just did not perform today like I wanted to.

But looking at the results... I am one slow a$$ runner for my age group... For me to do well I need to push 6:00s for a 5k without blinking.

Plus being faster on the bike would always help... Of course! Time for some TITS and TOTR!


It was a really fun race. The racers all seemed really happy and excited to race this race. I really enjoyed it.