Easy swim, enjoyed it. #1 goal was to relax, keep going, steady pace, make good time, but not get tired, take it easy, long day ahead. Achieved goal. Was having so much fun the finish snuck up on me, had to make a hard turn for the exit.

More time in the pool, but no complaints.

Flew through T1, just as practiced. Never sat down, only bent over once -- as suit when down, I wiped feet on towel, put on socks, grabbed helment, stood up, helment on, grabbed bike and went. Ran 20 ft past mob at blue line, flying leap, started pedaling. I had practiced the exit and decided I could jog confidently with socks on. I wiped sock bottoms with hand while rolling and slipped into shoes. Put on sunglasses underway.

Not a thing. Nailed it.

Road to my HR targets. Low zone 3 first third. Upper Z3 second third. Low Z4 last third. Stuck to my nutrition plan -- drank every 10 minutes, ate every 20 minutes. Tried to get 300 calories an hour. Hit last gel shot about 2 miles to go. Hit last Gatorade about 1/2 mile to go.

Not a thing. Nailed it. Could have gone harder, but was saving something for the run.

Flew through T2. I had taped a red swim cap to the rack on the end at the running lane, and I had identified visual clues -- aisle aligned with a South African flag at the end -- so I ran straight to my stuff. After that it doesn't take long to rack bike, drop helment, slip on shoes and go.

Not a thing. Nailed it.

Motored through mile 1, high cadence, short strides. Legs were ok. Then in mile 2 I began to notice a pain in the outside of my right foot. I don't know what, but it was right under where my bike shoe buckle pulls tight. Perhaps I had my bike shoe too tight. The pain worsened until I had to walk about a half mile, limping. I've run 7 marathons and never felt anything this painful. I thought I was done. I decided I'd just walk the remaining 10 miles. I started chatting with a cute girl "are you walking by design or of necessity?" "me too" After a couple of minutes, we agreed to try to jog a minute then walk a minute. The pain didn't change, but I limp/jogged then limp/walked. It was peircing. I came as close to just quitting as I've ever come. I though something must certainly be broken. After a couple of more jog a minute walk a minute cycles, I decided it wasn't getting any worse, I could jog 3 walk 1. I was worried it would be a problem for months to come, I was worried about quitting, etc. I got a gel at an aid station and the sugar helped my attitude. I don't remember when it got better, but I remember during mile 6 thinking I hadn't noticed it in a while. I was grabbing water, gatorade, sponges, anything they were pushing at the aid stations - it was HOT. In mile 7 I was running again. Some where in miles 10 or 11 I was fading, but grabbed another gel and was enthused again. I averaged like 9:45 for the first 10k, and 9:05 for the second. I was sub 9 for the last two, feeling tired, but going strong and heading for the barn!

Not tighten my bike shoes too much? Don't know. Nutrition plan worked well.

Hobbled through finish line, blanket, medal, water, fruit, pizza, beer, and crashed on the ground in the sun. Got up for another round of water, pizza and beer.


Pain in foot on run.


Well organized. Lots of volunteers. The military volunteers were inspiring. I said "thanks" to many, and 100% responded "YES SIR" or "thank YOU sir", etc. Inspiring. I wrote the base commander to praise his troops.