I am with the majority on this one. Something was up with the distance of the buoys. This swim felt long, and I felt decent in the water. Never felt like I was struggling or working too hard. I felt fast but unfortunately the current or the distance worked against everyone today. I was 28 minutes last year with a wetsuit, and without a wetsuit I would have expected to be in the low 30 minute range.

I'm happy with my swim training throughout the years, so I will conitnue to make improvements. I wouldn't do anything differently today.

Putting on the Garmin strap takes a few extra seconds each time in transition, but other than that it went smoothly.

Nothing.

This was definitely one of my better bike rides. I felt great throughout. Kept it always above 20mph, even in the windier parts of the course. My lower back did cause me a few issues, and looking back I was up out of the saddle stretching it out about every 15 minutes. Maybe it was how I slept because I have never felt that much constant pain in that spot. Nothing unbearable but more so just a nuisance.

Maintain my lower back strength throughout training with some weights and stretching.

Nothing jumps out.

Get this time to under 2:00.

Not sure what my ranks are yet because the results don't show it. But this run was BRUTAL! Lack of some long brick workouts really is the main factor as to why I struggled. Yes it was hotter than hell, and yes that does play a major role in performance, but it was lack of longer bricks and getting the body used to feeling the 13.1 coming off the bike. If I ever want to improve and move up in the ranks, I've got to become a better runner off the bike at longer distances.

Going out I felt great and my first 6.5 miles were in 54:00 at a pace of 8:18. Then everything went wrong. I didn't have any push left. I was jogging to every aid station and taking about a minute per station getting in as much as I could. Sometimes it felt like too much. It was survival mode to the finish. Then it was 1hr 06m and a pace of 10:03 for the last 6.5 miles that got me home.

Longer bricks!

Drank a ton of water, cleaned off a bit in the Choptank, and then went back to transition and chilled for a few minutes before I got the energy to walk around and meet up with everyone else.


Run training, specifically off the bike. And need to incorporate some hotter training sessions.


Volunteers were awesome and hats off to them for sticking it out in the heat! Also, the locals were great spraying their hoses on us and making us always feel welcome there. Great community!