This is an area where I feel like I have definite room for improvement. I think I can get a 525 down around 8 min. with some coaching and adequate training.

Nothing, really. Train more, I guess. I was looking to be under 2 min. per 100M, so I'm satisfied with my swim.

This one went much better than the last, even though I didn't do a whole lot of things differently. I suppose I was a bit less nonchalant this time.

Nothing.

Great bike course.

MORE HILL TRAINING. There was one long grinder that just kicked my ass on the second lap.

This went well, and I didn't feel like I even had to think about it. The bike rack had collapsed, so they got rid of it and we just laid bikes on their sides--much quicker and easier.

some kind of speed laces would, I suppose, knock a couple more seconds off this. I would definitely take a few extra seconds to put on socks for anything longer than a 5k run--got a couple of blisters this time.

Felt very strong on the run, probably could have gone a bit harder, especially on the downhills.

Again, more hill training. The hills kind of kicked my butt. With a modicum of hill work I feel like I could have got that run pace down under 8 min.

stretched a bit, ate some fruit and granola bars.


aside from hills, not much. I felt hydrated, well fed, and strong. I'm pretty pleased with the effort for my 2nd race ever.


Only complaints were: 1)officials were supposed to wave a blue kickboard in the water to signal the last length--the officials in our lane didn't do that; 2)bike racks were very flimsy and ours fell over; 3)could have used one or two more drink stations--should have been one at the start of the run.