Swimming continues to be the worst leg for me, but I did beat four other guys out of the water.

Learn to swim.

Long run from lake up to the transition area, up hill too.

Run faster?

Didn't hammer the course at all. Just tried to maintain a steady pace and keep my HR below 165, but I still ended up with an average HR of 166.

Not much, I paced this one slower than previous tris because I wanted to see if I could hold off leg cramps on the run. I was successful since I didn't cramp up on the run, but it was hard taking it so slowly. I felt like I could go much faster, but I knew the cramps would kick my butt on the run, so I just soft pedalled most of the leg. My speed was faster than the Lake Norman Tri course by almost a full mile per hour and I am certain my heart rate was higher for the Norman tri too, so I have improved some even though this course was flatter.

Everything went according to plan in T2, no issues.

Nothing

I really didn't like the run course since I didn't sign up for an Xterra event. The path was half covered in gravel the size of large marbles. It was uneven, had gullies, exposed tree roots and mud holes in several places. I couldn't find a downhill spot to pick up some speed to make up for the time spent climbing because I had to worry too much about footing. The trail was too narrow in many places for more than two people to pass at once and that made it difficult since the path was always being shared by people on their outbound leg and people that had already made the turn. I couldn't pass very many people since I am not a fast runner, but it would have been a lot easier on a street. The only positive aspect of this course is that it was in the shade. All in all, I would have enjoyed this course as a training run just for a change, but it isn't a good course to put 500+ people on at once in a race. Too tight.

Practice cross country running a lot.

Walked around and talked.


I wasn't going to do this race, but changed my mind at the last minute. Glad I did even though I didn't enjoy the run too much. I found out what pace I can hold without cramping up my legs. The day after all I have is some normal soreness.
There is no question that I need to work on developing muscular endurance. I can't exert enough force without getting cramped up.


Probably will not do this race again because the run course just doesn't thrill me. Others may like running through the woods on snaky, uneven, gravelly trails crowded with other runners, I don't.
I was told the venue is a pain because you need to arrive early and park a long way from the transition area and event site, but that didn't really bother me. It only took about 20 minutes to walk from the parking area to the transition area. After the event, I was able to get everything loaded and ride back to the car instead of walking. Before I started this race, I decided I was going to just take it easy and enjoy it, so I ended up with the finishing position I deserved. Can't complain, but I know I could have gone a little faster if I had wanted to.