The swim went a little too well for me. I think it was a combination of a little short on the course plus the majority of the swim was down wind. But I'm happy I did 45 minutes in Hawaii. I lost my watch during the swim, so I was lost the rest of the race. Read below.

Draft a little better. I slowed a few times to go around people. I was not really happy breathing every stroke, but it worked.

Transition was in dirt. I had mud all over my feet. I had to sit and clean them with a towel. I was a little winded coming up the long hill from the lake.

Well since I was so close to 5:19 I guess run and go faster.

The first part went fast for me. At 24 miles I was one hour in. So I slowed somewhat and made sure I drank my Hammer (700 cals). I did not want to but I forced myself. In my aero bottle I drank a bottle of gatorade. And I also drank a water with 2 gels in it. I did not get anything from any aid stations until the last one, I grabbed a water. I slowed my pace the last 10 miles to make sure I could run. (I cramped pretty bad in Hawaii). Still had no idea where I stood in time.

Go a little harder!

I kicked a water bottle off the bike. Had to pick it up.

Hard to say. I know I can run better. I have run 7:30's in Olympics. But I seem to fall apart on these. My stomach had issues the first lap, then my legs the second. I saw my wife with 6 miles left, she yells "your at 4:10 with 6 miles left!" Well I toyed "briefly" with a sub 5. But it was not to be. I thought the clouds saved our ass.

Train more distance?

Light stretching. Smoothy. I don't now how people eat Burritos after.


Nutritian and possibly longer runs or just more time. Only been doing these a year. And I'm not a runner. Never was.


Great run race. Good job.