The absolute best part of my race on this day (all downhill from here). Today made me realize that all of my swim training has paid off that I could swim that pace and get out still feeling strong.
I didn't care much for the hill up to transition, but I got advice to walk this so my HR wouldn't spike, so I did.

Nothing. It felt great, and that's all that matters to me.

I was shocked this time was as fast as it was. I totally took my time and didn't rush a thing. I guess the saying "Slow is smooth, and smooth is fast" really holds true. I was expecting a 3 minute plus T1.

Nothing.

OK, here's where I wish I could go back for a do over. I thought I was executing my plan of not over doing the bike like I did at Gulf Coast so as to save myself the torture of a run like that again. And physically I think I did. But nutritionally I screwed up big time.
So, I thought this bike course was the toughest I've ever done, but a nice course at the same time if that makes any sense. My gear changing sucked up until mile 25 at that long climb when my chain jumped the small ring and I almost fell over. I got off, put it back on, but noticed my rear derailleur just wasn't functioning properly. So I stayed out of that small rear ring the rest of the ride.
I did a lot of stretching the last few miles to get ready for my nemesis...the run. And felt really good coming into T2.
Also, I realized my friend, Todd, hadn't caught me on the bike, so I got a charge knowing that I was doing pretty good as he is a very good triathlete.

Looking back, here is where my nutrition plan failed me. So I'll concentrate on that prior to Augusta.

Again, took this slow to stay in control.

Here is where this story gets very very ugly. Unlike Gulf Coast where I knew right away my legs were dead, I felt great coming out of T2. Looking at the running timer I saw 3:51:00 and immediately thought,"Sweet! I can hit my goal of going sub 6 hours if I just stay nice and steady."
Up until mile 3 I kept a nice 9 minute mile pace feeling great, then between mile 3 and 4 I got dizzy and tunnel vision. I stopped, bent over, and tried to compose myself. My friend Todd eventually caught me, asked what was wrong, and gave me a honey packet for my low sugar. I thanked him, immediately felt better, and was able to run slowly for the next couple miles, taking in water and oranges or cola at the aid stations.
Well, it must have been too little too late, because the puking began at mile six, and didn't let up until way later. Three times the marshall in the golf cart asked if I was OK and needed a ride in. But slowly the miles ticked down and I wanted to finish. Plus, I didn't feel like I was going to die. I was still smiling at the volunteers and talking to fellow racers. Every ten minutes I just needed to vomit everything out of my stomach.
Eventually the entrance to the park appeared, the finish line, and the end. The hardest part was cleaning up transition, changing clothes, packing the car and driving home. I felt progressively worse over the following hour until I was able to keep down a Chick-fil-A milkshake and feel better. It was a very nice medal they handed out, though.

Never underestimate the importance of a nutritional plan again. Even if my body feels great, the whole thing can come to a complete meltdown within a few minutes.

Said miserable cleanup and departure from Macon.


Nutrition. Physically my body felt fine afterward and even during the race.


Great volunteers and a tough but fair race venue.