Shoulder questionable, so I let the whole field go first. After a couple easy starts to get used to the water. I took it easy to the first bouy. the course, once you leave the cove is down the lake, across the lake, long leg up the lake, then back across to the finish.

Stong winds blowing up the lake. So going out the wave were slapping against my head and breaking over it making breathing a bit tricky. Fortunately I've practiced in wind before and know to roll a bit more and pay a bit more attention. Shoulder seemed to be ok.

Crossing the lake the waves were rolling right into my face when breathing on the right. Switched to breathing every stroke on the left. Worked fine. The water was not nearly as cold as I expected and actually felt fairly comfortable. Effort still medium easy because I've not swum more than 1500 yards in the last couple of months total. Still I'm passing many of the slower swimmers. Sighting is dead on. every time I looked the bouy was in front of me. I swam a bit to the outside to avoid the croud. Only on the out and across legs did I run into anyone.

Downwind leg is the longest. The waves seemed to help a bit, and breathing to both sides was easy. Remarkably straight swim. Stopped right after the turn bouy to clear my goggles, and they stayed fog free for the rest of the swim. Swam easy. fingers started to get a little numb from the cold about half way along the leg, but I didn't feel cold otherwise.

Made the turn bouy in pretty good shape and about 5 yards wide - perfect. Turned and headed in. Cross winds didn't seem to affect navigation but I switched to breathing only on right side. Experience swimming in windy conditions sure helps.
The last 20 yards or so I switched to very easy swimming so I wouldn't exit the water out of breath.

on my feet fine - the shallow water was very rocky. gingerly took the five steps onto the carpet. Jogged through t1 to my bike.

Shoulder hurt some starting on the up the lake leg, but never was too bad. Used a modified recovery stroke. Probably not as fast, but doesn't make my shoulder hurt.

go with an uninjured shoulder. This was a good swim for my condition.

Because I havent' really trained very rigorously for this race, I was taking it kind of easy. I goofed around a bit with the wetsuit. Think I could have done this a bit faster. Running in and out of T1 probably would save the most

Actually a pretty slow t1 compared to most of the competitors, although I beat both the guys in my age group.

Rank is amongst men - not all competitors.

Felt good coming out of T1.

The climb out of T1 is steep. really. I was ready and in low gear, but my bike is not geared very low. Ground my way up, and let myself go to a very high effort - standing, breathing hard and deep. Enjoyed the descent to the dam and across it at ~ 40 mph. Ground up the next steep hill at 3-4 mph. I've got to work on my climbing power, and probably get a different set of gears.

Really enjoyed the bike course. Well except for the 20 to 25 mph winds. My effort was pretty much where I wanted it. Paced it well. Just hard enough to be taxing but easy enough to keep the same effort level. Loved the descent into the canyon. Loved the down wind legs. Max speed 45 mph, average 16. Stopped on the way back to take off skull cap. After that I wish I had taken off the little wind vest but it was ok. too windy to trust taking it off on the bike. The winds were shifting around a bit, and at times would buffet you from the side.

Beautiful day. Cool, with breezes to keep it from getting too hot. and partly cloudy so it didn't warm up too much. Pretty much perfect for riding in just a jersey, although I was glad I had the wind vest on for the first half.

Very pleased with my pace, given the minimal training I've done.


Train hills. Ride more. Perhaps bring a cassette that has better gearing for the hills.

Pretty straightforward - I was more focused than in T1. Quick stop in the porta potty to pee.

Get in shape to run the transition.

Easy start, with a quick stop to stretch calves at ~ 200 yds. Heel and foot hurting some but not too bad. Easy running to the houses where I stopped again to stretch a bit. Set my watch for 4 min. Began a 3:30 run/ :30 walk. Grabbed a bit of heed and water at the 1.5 mile aide station.

Slogged on at that pace - not hard and certainly not fast to the turn around. enjoyed cheering on other runners going back and the ones who passed me.

Caught up with a guy I'd just met, and ran with him a bit. Stopped at the turn around aide station to chastise them for not having vodka. had more heed and water - water for the body too.

Jogged another .2 mile or so. At about 3 miles out I upped the effort to about zone 3. Felt ok. Foot not hurting too much. Ran at tempo pace to aide station. Couple swallows of Heed, some water and water for the body. back to tempo pace. By ~ 1 mile left, at the same pace it was taking pretty good effort to maintain the pace. the 30 second rests were very much appreciated. 1/2 mile out - turned off the timer. Ran it on in.

Tempo was good. I felt like I emptied the tank on the last three miles, and couldn't have given it much, if any more.



Good run for the training I've got under my belt at this time. I need to start doing some speed work as well as working on more distance.

If it was any hotter, I'd want to carry my fuel belt. They only had two aide stations. I'm used to drinking more often.

Run more

grab a burrito and go stand in the lake for a bit.


limited training and an injured shoulder.


I enjoy the scenery here. It's a nice race with a good field of athletes. Course is good, and the three hills are challenging. Wind can definitely be a factor.