Much better swim this time. I think it helped getting in the water for the short warm-up. I had a better start, I was in the front middle. Still got smooshed up as the group compressed going for the first turn. Not very much breast stroke, only a couple times to catch breath and see who was in front of me and blocking my way. Got in a good rythm with the chop and rolling to breath. Rounded final marker and headed in. I could stand before too long.

Keep up the OWS practice! I think the combo of going to OWS on Sat and then warming up a few minutes helped me overcome the OWS semi-freak-out that hit me last time. I should have swum a few more strokes before standing, it would have improved my time. Swim until the hand hits the bottom. They told me that in the clinic

2nd fastest in AG

Had a little trouble getting shoes on, work on smoothness in T1. Overall happy with T1

Got my breathing and rythm going quicker this week. Tried to keep a good cadence. Started passing people pretty quickly. Keep t nice an smooth all the way to the turn around. Got in a groove with two others on the way back. I would pass, they would pass, I would pass back. Foot unclipped on its own and gave me a bit of a hip pointer for a couple of minutes. Finally left them on the run out coming down off the dam (weight helped there...) Got close to transition. Pulled feet out and placed on top. One was sloppy the other was fine.

More aero position - I was in and out of aero all the through. It might have been able to get a better time with more time on aero. Other than that, I was pretty happy with the ride. New fastest speed for a bike split!

7th in my age group

Get rid of socks. Lost 30 seconds or more putting on socks..

It was starting to get hot. I was a little tight coming off the bike. Only a couple of short walk breaks on this one. My running pace was a little too fast I think. Sprint out to the finish again.

Keep running three times a week. Work on pacing. Add in one 15 minute transitional run off the bike each week.

Not much of a warm down. Walked around for a few minutes and stretched out. My friend Johnny was there. He beat me by 1:40. We are both racing at Rockwall in August. I will beat him them! I improved my time by almost 5 minutes over the race at this same venue about a month ago even though there was more wind today!


Running primarily.


Once again, Jack and Ironhead put on a good event!