My coach gave me a game plan for the swim since I said I wanted the swim to be my highlight of the race. I had set a time goals of sub 30min. then realized that was not realistic so I went w/ sub 33min and/or close to 2:10 100s. I ended up close and after looking back at the past 3 years, I should be very happy. My average over various distances was 2:40 100s and my best was 2:18 100s so this race was a huge improvement over my past performances.

I followed my coach's plan by swimming from the right side straight towards the 3rd buoy. I felt strong from start to finish and tried to swim hard instead of saving energy for the bike/run. I even was able to wash out my goggles on the fly since they fogged up within a few 100 meters.

This is my weakest part so I just need to get getting to the pool, masters and the swim clinics. It is making a difference.

The run from the water to the transition area was long, uphill and muddy. I had no interest in killing myself here. I thought I was super slow but ended up not too bad in comparison. I got my wetsuit off really fast so that was good.

I told Tony after the race that I will start caring about my transitions times a little more when I start needing those seconds for top 10 and podium finishes. Sprints don't count. I can be fast at the shorter distances.

First I want to thank Tony for the best bike tune-up ever. My bike has never shifted so well - smooth and no jumping around. Even when I bought it, it made weird sounds and needed some coaxing into certain gears. And even after tune-ups at bike shops, it still had it's issues.

I was not super fired up for this course b/c I'm not a big fan of hills but I also wanted some revenge for my Iron Girl ride a few years ago. And the rain made the road conditions wet, slippery and all round yuck.

That said I started off getting in a groove and warming up the legs. For the most part, the bike was fine. I missed my goal by about 5 min. for 2 reasons - the weather and saving my legs for hills that I thought would be there but weren't. Don't get me wrong it was a challenging bike course but it didn't have the super nasty hill that Iron Girl has on it and I thought there would be more climbing.

Plus the road conditions definitely bothered me a bit and I was not as aggressive on the downhills, turns and even some flats so I lost time there. I rode better on the way back. I also felt like my legs finally got with it on the last 10 miles or so. I was really strong coming up the last hill before the final left turn back home. I passed a lot of people going up that hill.

Nutrition was good. I drank one 10 oz. bottle during the ride w/a serving of Infinit. I tried at one bottle stop to grab a water bottle but almost wrecked so I passed. I was trying more for practice then for the water so no big deal.

Nothing really given the situation other than more time in the saddle and more experience in wet conditions.

I was ok here. I took the time to put dry socks on. Good decision. I had happy feet. I also grabbed a gel for the run.

Nothing

Something has clicked w/ my running this year off the bike. I'm still working on gaining speed but what I do have, I can carry off the bike into the run. My legs felt really good from the beginning. They were barely tight and I got right into my quick cadence run.

The first hill comes up quick. I just focused on one foot in front of the other and keeping the HR from skyrocketing. I got to the top, recovered quick and kept moving. I continued this pattern throughout the race even at the MF'er hill that goes up and up then you turn right and continue going up. I ate my gel at the 2nd water station, splashed water in my face at another and one more drink along the way. When I tired a bit towards to the top of some of the hills, I thought about form and pumping my arms. Once I topped the last hill, I happily ran downhill and around the lake to the finish.

Again I bit off of my goal of sub 54 min. but a really strong effort. I ran the hills and didn't feel like I needed to walk. I was strong from start to finish.

I saw Tony right away and we walked up the hill (WTF) to the food area. I ate a bit of pasta salad, half a yummy pb bagel and my protein shake. We chatted w/ some the FeXY group again then headed for transition to get my stuff. We needed to get home and round up the kids for a company cookout.


This was a C race just to do for fun and check out the famed Columbia course. Not that the course is easy but my effort felt pretty easy. To be faster, I need to get stronger on hills in both the bike and run but the course was well within my current fitness to cruise around and enjoy the scenery.


Well run race w/ decent goodies and food. The time cards never materialized but they had results up by dinner time so no big deal. I think I would do the race again. It would be a great gauge of progress. Or maybe next I'll give Iron Girl a chance.

And as always - thanks for the volunteers and police/EMT/bike staff that keep us safe out there.