I told my friends I would be between 26 and 30 minutes, so I'm not disappointed with the time. I definitely have some work to do. As usual, my hip flexors tightened up throughout the swim (which never happens in training for some reason) and caused some problems on the bike, but overall it was a good swim.

Run harder from the beach to the water. I felt like I got run over from the start line to the water. This was my first ever beach start race. Pretty interesting! I did well getting started once we were in.
The exit/re-entry to the water for the second loop was also a new experience. I don't think I would do anything differently, but is also something that could use some practice.

This was a kick ass T1 for me. I'm usually around 2min+. Yes, I didn't have a wetsuit, but I did have to put on my tri-top while wet.
Good Stuff!

Between the heat, my crampy hip flexors, and the heat/humidty (did I say that twice?) I just couldn't get anything going on the bike. I was very disappointed with this portion of the race. I had no power in the hills in the first 20k and couldn't seem to maintain speed. I felt like I, and was, simply free falling through the field as I was getting smoked. At the water bottle hand off at 20k things changed for the better. With two cold bottles of water, and a Roctane that had taken affect, the wind was back in my sails and I was more in the 20-22mph range with the exception of a couple climbs. This, however, was not enough to make up for the sub-17mph pace in the first 20k.

I really just wasn't ready for the course or my hips to cramp up. I definitely haven't been doing the hip flexor stetches I need to do (everyday), but now I know where I am, and what I need to do to get ready for Desaru in 9 weeks.
Saving Grace: My friends told my that the announcer told all the spectators (after the race had begun) that the bike course is actually very difficult and 1:10:00 time is excellent for this course. Maybe I can get back to that pace for next year.

This was another pretty decent transition. I didn't waste anytime, and there was a bout a 50m+ run from the dismount line to the beginning of the TA.

I don't know, run faster? Maybe not where bike gloves??

Well, eventhough I was running over 7:30 pace, I still smoked the run course by comparison to the people that were out there at the same time. I'd like to say I didn't get passed by anyone, but the first place female did fly by me in my first lap...good for her, she was awesome.
At any rate, for the conditions, I was happy with the run. I did walk through (10-15steps) two aid stations just to stay fueled and get enough liquid to stay cool.

Not much I could do differently. I did consider eating a second gel in the first 5k on the run, but didn't know if it would really make a difference before I finished. At each aid station I drank two isotonics (gatoradish drink, very light flavor, and good), one glass of water, and took two sponges when available. Once they were out of sponges I switched to a glass of water on my head!

Just a little stretching, a lot of liquid, and walking around the race site.


As much as I hate to say it, the heat/humidity, and some not too great training. Not too mention this was my first race back since my stress fracture and multiple months of no traning.