I wanted to get out in front to start and I believed I managed to do that. I actually felt like I was leading at one point early on, but I could see some other guys around me. Didn't take long to leave the masses behind and just sit on the feet of a fast swimmer in front.

Not much, maybe slow down a little, but never felt like I was pushing.

Normal T1 for an Ironman. Although, WALK next time!!!!

Not much, perhaps lay out my bag a little better. Wear tri top under wetsuit next time.

Not sure what to say here. I felt ok the first 10 miles and the HR started to come down to reasonable levels (upper 150s) but after that I felt like I was pushing the entire time. Never felt smooth or relaxed. Realized too late that I should have been drinking more and eating more. Never peed on the bike at all, which is a HUGE sign that I am not executing nutrition right. I got passed by a bunch of people on the bike but figured that would happen. My hamstrings and lower back were very tight. I tried stretching as much as possible and while it did help briefly, it didn't make it go away. At the end of the first loop I was dreading the second loop and then I started to dread the run (way too early to even think about the run for me). Mentally I was not 100% engaged and while I did start to feel better at mile 80-90 and finished strong, I did not have a good bike ride that felt natural. Pushed way too much! Didn't let the race come to me.

Need to have a better nutrition plan. Felt like I was dehydrated coming off the bike. Needed to consume more calories. Plan nutrition better. Perhpas take a Snickers bar along as well as infinit or some drink mix.

Normal T2

This run was over before it began. Mentally I started to dread the run while on the bike. My HR on the bike was way too high to set up a decent run and I knew this. I came out of T2 and it felt good to be off the bike, but my pace was too fast at first. I slowed things down and while I felt decent the first 4-6 miles, at mile 8-10 things started to come apart. My stomach wasn't wanting things that normally would be fine. I can normally eat about anything and it didn't want much of anything. I tried gatorade and that worked for a bit, then cola and that was ok for 1-2 aid stations and then all I wanted was water. I tried to get down some cookies/pretzels, but they didn't sit well. I took 2 Extra Strength Tylenol at mile 13-14 and it seemed to do the trick around mile 18 or so. I finally made the agreement with myself to only walk aid stations after mile 18 and I did a farely good job with this. I just felt tired and undertrained during the run. The bike took its tool and it showed.

Go easier on the bike. . I need to train with power to help with understanding my effort level.

walk and massage


Needed longer run training sessions.


This was a PR for the CDA course for me, although I went in with certain expectations and goals and since I didn't reach those it felt somewhat like a disappointment. I need to put things in perspective and just learn from this experience.