I went out fast, I did not really want to, I just did. I keep thinking this run was not quite 2.5 miles because my pace felt more like 7:15.

Slow it down a little.

I had my shoes all mounted on the bike and somehow I broke the rubber band holding my shoe on the left side of the bike, so I grabbed it while running; put it on and jumped on the bike. My left shoe stayed on, and a few pedals later, I was in my shoes and strapped in.

Practice the flying mount, and figure out how to keep the shoe in the right position. I guess you should not try something new on race day.

I got going on South Lakes and I could feel a bit of leg burn, I wanted to just push through it though. I got up to Glade and saw my wife; I said hi and kept on rolling.

I made it to Lawyers road and knew I just did not have it; I thought at first it was just the run that took something out of me, but after my wife put me in my place I had to make the realization that I have not trained enough on the bike. So I'll put more time in.

For most of the ride there were 2 dudes that I was racing with, we were playing leap frog through all 3 laps. I would catch them on every down hill (it's called a fat ass, gravity and weight play well together).

TRAIN, TRAIN, TRAIN. I am disappointed with this time, I know I can do so much better on the bike.

This was a super smooth transition, the last 20 meters of the bike I was gliding down the hill with both legs on the left side of the bike, both hands on the brakes, slowed the bike down to a running pace right before the 2nd dismount line and transitioned into a run. I did stretch my quads for about 10 seconds in the transition area because they were aching.

Not stretch in transition, do it after you cross the mat. It does not make a difference on the overall time, but I'd like to see how good my transitions are.

Boy was I hurting when I started, and that big hill at the start did not help any. I was running slow to start because my stomach felt jacked up and my legs were a bit wobbly. After about 2 miles Ernie past me, he told me how much he liked my butt (he even asked if I'd jump in the woods with him for a quickie, but I turned him down because he did not shave)

My first 3 miles I was running at a 9:15 pace, pretty slow, but it got me feeling good again. I was able to pick up the pace and get it to near 8 min miles (which was my goal for the entire run).

I was splashing a lot of water on myself in the water stops to help cool the body off. The last hill was a btich, I got into the stadium and felt okay, I pushed it, but there was no one within 40-50 meters and there was no way I was going to try to chase anyone down that was further up.

Obviously I need to do something different so I don't suffer to start the run, but considering my condition I did well getting into rhythm.

Lack of bike training.