Hot and disgusting.

Put ice in my shorts and cap before the start. Overall, I was happy with the swim and how long I was able to hold the high intensity.

The two flights of stairs made me dizzy after the swim and the one-block run to T1 made room for at least three people to zip past me...but I jogged. Not my best transition, and not even very good compared to the field who experienced the same conditions, but it was probably the most prudent pace considering the extreme heat of the water and the heat of the air.
At T1, put on HRM and shirt before departure. Usually, I only take things off and then put on helmet.

Forgot my Clif shots. Only took one bottle, should have taken both. Should have ridden without shirt.

Stayed low in position, pushed hard. I need to build a bigger engine. I didn't like the railroad tracks at the bottom of a hill about a mile into the course/from finish, but otherwise, it was a great ride on good roads with lots of duathaletes to chase.

Push harder. Few hills and none that were really hard, still, I didn't handle them real well. I could have tackled them a little more.

My best dismount and run with bike through transition. But, was a bit dizzy and disoriented putting on shoes. Stopped for a moment to take in a Clif shot and something to drink.

Have race belt on during bike so as not to have to mess with the clip.

I dehydrated. At finish, had massive intestinal challenges and found myself in the portapotties three times in the next hour.
Paramedic guy gave me a salt tablet when I was in the misting test. During the run, I drank at every station, but by then I was trying to play catch up with my body.
It was brutal and hot.

Hydrate more on the bike.
I had hoped to run closer to 8 minute miles. First two splits were 7:49 and 7:33. The next 4.2 miles were 36:01 which is a 8:34 pace.

Drank, port a pottie, drank. Repeat.


Not enough running in the heat.


the band afterward was cool. The distance to T1 was a pain but the small footprint of the transition area is a big bonus.
I set a PR by 3:25 and am very happy with that outcome. Though I knew the run wasn't going to be the best, I am surprised that the bike split wasn't faster.
The day after the race I signed up for Ironman Lake Placid for 2012. So I guess I won't do Rockett's Landing in '12.