Started in the 2nd to last wave. Got going well, but it was a little like a washing machine. Breathing became larbored after 300 yards. Adjusted my stroke and tried to lengthen my stroke and smooth things out. Passed people from the three previous waves by the time I hit shore.

Get better sleep. I felt sluggish throughout this race.

It is a long run from the shore and around the transition area and then through most of the area to get to my raqck near the bike exit.

Not much

Knew from my warm up that my quads were not 100%, but I did get rhythm periodically throughout the ride. Could have done better on the hills.

Once again get better sleep.

Took a little long to get shoes on. I put my lift in my left shoe the night before, but did not loosen the xtenex ties on that shoe. This caused a little problem in the run too, explained below.

Prep my equipment better.

I kept it easy at the start but after a mile + I could not feel my left foot as my shoe was TOO tight. I should have adjusted the laces to be looser to account for the lift inside. Had to stop to loosen the shoe a little and never got a good rhythm from there. Personally, not a big fan of off road running, which about 3 miles of this is.

Run more, lose weight and prepare my equipment better.

Ran a couple of easy miles after eating and drinking a bit.


Weight and bad planning.


Like this race as it is the longest sprint in the triangle area. Really need a better run. But this was a PR! (by about 2:30)