Started far left in the deeper part of the swim... Since a lot of beginners do the race I wanted to stay out of the crowd. Started okay with bi-lateral breathing... That fell apart but I did not stop. Navigated about every 3 to 4 strokes. Moved around people.

I definately could have done a lot better but leading up the race I really did not swim that much... or at least as much as I should have.

Swim more often... Get my butt to the pool.

Good transition. Cap, goggles and earplugs off during the run. Socks on, cycling shoes on, gel in pocket if needed, glasses on, helmet on, buckled, grab bike and go.

Keep the bikes on the shoes and learn the "flying leap"

Clipped in and went. The goal was to try and chase down the girl from our company that does Ironmans and was part of the relay team. We played leap frog most of the way along the course. She beat me in at the end. Passed a bunch of people who must have been doing the Du since we were the first wave. Got passed a couple of times total.

I drank about half the bottle of gatorade that I had on the bike. Looking back I should have finished it. No gel, just didn't feel like I needed it.

I was very impressed this year. They had 3 race officals on Police bikes patrolling the course and writing down infractions. I saw a lot people get busted. One guy also kept on crossing center. I just couldn't believe it.

This is the fastest I have rode in a race. It was hard but felt good.

Continue to make progress on the bike. Hold back a little more for the run??

I was going to flying leap off the bike... But remembered one shoe was still clipped in... So thankfully I did not try. Just got off like normal. Ran into transition. Took off shoes, slid on running shoes (I love YANKS!), Put on race number, took off helmet... Ran out.

Flying leap... Other than that I am getting better with transitions.

I definately pushed the pace hard on the bike. Probably too hard because the body did not want to run off the bike. The legs were heavy and my right calf cramped pretty badly in the first half mile. By mile 1 to the turn around a side stitch started flaring up... It was gone my mile marker 2 and I just kept on pushing as much as I could. I really did not have much more breath to keep the legs moving.

I do not like the course one bit. It begins along the beach on concrete partially covered in sand. Then onto the grass. About half of the course is on grass. It was a lot better this year since it did not have gigantic rain run off divits but it still was uneven, muddy and wet. Just does not make for good running for me.

No stopping to take in water... It is 5k... Not really worth it in my opinion.

Maybe not push so hard on the bike so I can have some juice for the run? Run more? Get faster?? A lot of stuff.

Caught my breath. Walked to the feed tent. Drank some gatorade and water.


Running ability. I just do not have much speed on the run to place FOP. I need to get run speed into the low 7s or 6s.


The race is getting a lot better... The patrols on the course... Better swim marking... I just really hate the run course.