First 200 meters was in first or second for wave; at first turn was in about fifth and stayed there for remainder. Had trouble going a bit wide on second segment of the triangle. Caught wave in front of me at first turn. 3 minute intervals between waves.

Train.

Rubber band on shoes worked well. Had the just the right gear for uphill start. Ran nearly the whole way from beach to bike, probably walked ten steps in transition. HR was in 150s when I sat down to take off suit. Left glasses on top of helmet for first five minutes of ride.

Average heartrate 142.

Run a little faster with bike. Also, could learn the flying dismount. Otherwise, good transition. No extra activity. Remember to take off wedding ring before swimming in cold water.

I'm just not very fast. I did keep it in smaller gears than past long rides in order to keep the cadence higher. Rarely came out of the saddle, maybe three times on whole ride to crest a hill. Second lap really started to tighten in the hamstrings.

I lost two Gu packets about 15 minutes into the ride. Should have wrapped tape around each individual packet instead of bundling them. Left with one Gatorade, picked up one bottle of Heed and two bottles of water.

Train on rolling roads instead of in the garage or at Haines Point.

Paid attention to feet to try to dry and prevent blisters. Grabbed two Gu and left. It hurt to sit on bucket.

I wore tri shorts and my cycling shorts under the wetsuit. After bike ride, I ran about 10 yards and had to turn around to take off cycling shorts.

Ran first 20 minutes without stopping. Tried to do run 1 mile walk 1 minute but that only lasted about 2-3 miles. Skipped water tent except to stick my hat underneath; wanted to keep socks/shoes dry.




Run more, walk less.

Sat in misting tent for several minutes. Ate pasta.


Next time need to set goal of 200 minutes aerobic per week for six weeks.


Very disappointed in the run. I thought that after doing the MCM 08 I would be much better prepared mentally and physically for the last two hours of the race.

3:57:10 in heartrate zone.
Heartrate min, ave and peak: 104, 144, 170.
6,981 calories.
Ate three Gu on bike and two on run. Drank 18 oz of Gatorade, about 30 oz of water and Heed on bike. Drank small amounts of water, water and Heed or Heed at every run station.