Ok swim. I got off to a good start (maybe too hard) but began to tire down the stretch. Just haven't been to the pool enough lately and I felt it. Had a much better swim at Stone Harbor in July.

Additional swim workouts with an increased focus on speed.

Ok T1. Long run in bare feet on tough road from swim to transition area. Have a deep cut on the bottom of my foot as a result. Also, forgot to close the velcro strap on my aero drink bottle and it fell off when I grabbed my bike off the rack. Didn't bother to grab it and try to put it back on as it would have taken way too long.

Not much other than securely fasten my aero drink. Nothing to drink on the bike as a result. Infinit sprint formula would have been nice since it was pretty humid out. I don't know that it affected me too much though.

Had the best bike split of any race during my first 2 seasons of Tri's as far as mph is concerned. Felt good from the start and pushed the pace. The hills definitely wore my legs down though as I am not use to riding them in training or races and it showed on the run. After 2 seasons on my road bike I am currently in the process of buying a Tri bike and am choosing between the Trek TTX 9.0 and the Scott Plasma Pro. Both are 08s on a huge discount and I am really looking forward to training and racing on one of these bikes next season.

Not much. I just need to keep riding and ride more hills as well. Also, need to build my muscular endurance for next season through an off season weight training plan. Vineman Full is pretty tough bike course and I need to be ready.

Pretty quick t2. Just took a few extra seconds to grab a couple sips of gatorade since I didn't get to drink the Infinit on the bike.

Nothing - maybe just use the water on the course rather than take the time to drink the g-ade since it is a short race.

This was not a good run for me. I usually come in at least a minute or so better. However, I think that since I pushed the bike (PR) on a hilly course that it definitely affected my run time.

Ride more hills, tougher bricks, and really try to focus more on speed. Tough to do though since I had been training for my 1st HIM this season and will be training for my first IM next season.

Met up with my friends and family after the race and grabbed some food and drinks. Hung out briefly then hustled home to watch PSU blow out Coastal Carolina 66-10. Good day!


Lack of training and motivation since Eagleman as well as not enough of a focus on speed. Had a solid race though. Overall it was a good end to the season even though I was unable to break 1:06 especially since I missed by 7 seconds in my last race and just 3 seconds in this race. Already looking forward to getting ready for next season but have the Philly Marathon to get ready for in Nov.


Good race that I will defintely do again in the future especially since it is so close to home.