Since I breathe naturally left, I thought I could sight off the kayaks around the course as there were a ton of them => bad idea #1! I wound up way out of the field both on the out and coming back in, swimming a sort of fat diamond instead of a rectangle. I did hit the corner buoys good though, and staying outside is still my preferred mode. If I can do that and shave off the extra 50-75 meters I added, I might get out of the water top ten in my group instead of ~15th.

I had to make an effort to dial back the energy/adrenaline a bit, a 1/2 mile swim requires some patience. And theres a distinction between stroke turnover and stroke effectiveness I need to focus on.
Also need to hustle my butt up the beach a bit more coming out of the water.

Everything fell into place for this one. Everytig nwas where I needed it and had no clumsy issues.

Nada.

I really enjoyed the ride. I wasn't heaving winded from the swim, so despite all the carbon-aero rocketry zipping by me I did a little passing of my own, I did seem to be giving it back on what little hills/pitches there were on the course. Overall the legs felt strong, and going down Neva & 63rd was a blast, esp. with a good sized group ahead. Diagonal and Jay weren't bad either, and Jay road is where I started the mental prep to get off and deal with the run.

Work on climbing strength

Again, nothing to change here

I suck.
Or more specifically, I still don't run enough, or consistently enough, or well enough, to do well at this segment. Still feel like a garbage truck in tennis shoes. Last year it was PF, this year the left Quadratus Lumborum and the right Gluteus Medius, but lets face it - trying to run with pain is not fun.

Get a running coach. Or a tri coach who can help me with my run.
And core, core, core. Along with more frequent and more consistent runs. All I need is time.

Walked around with my soppy participant towel, did the 4th leg in the Left Hand tent, went out to the run finish to give Kathleen a shout, stood in the very long transition open-up line, soviet style.


Core strength
Climbing Strength
Flexibility
Navigation Skills


WTC will take a drubbing for not doing things the Siff way, and they can clearly streamline some of the non-race administrivia. Cotton Tees, with a design that looks like it came from a grade school art contest, at least they could have gone with the 1st place winner.
On the other hand, whoever you are dude, quit yelling at the volunteers, they didn't stripe the parking and I got my big Expedition out just fine; your little Subaru can get out just as easy. Try and find a staffer in a red IronMan shirt to have a rational discussion with next time please, they're paid to make you feel important, the rest of us just think you're rude.