Well, it is what it is. Got a decent start, let the fast guys go and kept it smooth and steady. Slowing passing people, felt good...in control. I even allowed myself to think "hey, this might be a decent swim for a change". I felt like I handled the traffic well; lots of bumping but didn't loose focus. I was having a pretty good swim, for me. Until the last 500m or so, then I had some cramping issues in my right hamstring and calf. Never had that before, hope I never do again. Scary. I really struggled at times, but did make it out of the water without assistance and headed up the hill to T1...very disappointed. Aside from the cramps, it was a good swim for me.

I wish I knew.

I stopped on the run up to the transition area and removed the wetsuit. Had a bit of a struggle with both legs. Average transition for me, not great, but not bad either.

More Body Glide around the ankles probably

I knew I needed to have a strong bike to have any hope of getting a respectable time. So I put the hammer down right from the start and pretty much kept the foot on the gas the whole way. I didn't feel quite as good as I did last year, but still had a good bike for me...and no flat this year.I passed many, but the traffic seemed a little more spread out than last year, so passing was easier. I was passed by several, including the eventual race leaders. I had about 16oz of Cytomax and nothing else...A tactical error, I believe, which came back to affect my run. I was hoping for a sub-1:20 bike on this course...I got really close, but it will have to wait for next year. I'm not sure I had much more in me on this day.

Probably would have taken in more fluids and for sure more calories.

OK, nothing great, but no big issues.

Move a little faster... felt slow getting my bike shoes off and running shoes on.

I had really anticipated being able to at least get in the 49 minute range, if not 48. It was just not to be today. I felt quite fatigued and really struggled to keep up the 8:15ish pace I eventually settled in at. Really struggled. In hindsight, I would speculate I may have gone just a bit too hard on the bike and, importantly, I didn't take in enough calories on the bike. I also finished the race a little dehydrated...nothing critical, but enough to possibly affect my performance...who knows. I had absolutely nothing left at the finish. Whatever the issues, it was a difficult and disappointing run. For as trashed as I felt afterward, I should have been a little faster.

Other than training differently, I would have had a Gel during the bike and another in T2, plus a little more water.

Drank a couple glasses of Gatorade, ate breakfast burrito and drank a bottle of water. Got my stuff, left and showered...then laid down for a little nap.


The positives: I finished almost 6 minutes faster than last year. The rest of the story: I flatted 2 miles from the bike finish last year and probably lost 8 minutes because of it. I really did not have the race I was hoping for and that's something I will have to really think about...My gut feel is the volume and intensity of my training didn't really prepare me very well to have the race I was hoping for. Much to think about in that regard. Obviously, I need to be smarter about taking in calories (and fluids) especially for these Olympic distance events. They are not like sprints. Duh. And finally, I need to get better rest and sleep, before a race, and in general.


This is a very well run event, and a blast to race. A very scenic and challenging course; fast competition and just the right size. I like this race a lot. For certain, an annual event.