Took it really easy on the swim. I really wanted to be strong during the bike and run so took I really focused on going easy. There was some decent chop that was coming at us for the first half mile (but was still cake walk compared to IMSG). I was in the 8th wave so I had to pass a lot of people which isn't ideal. I seemed to be veering to the left again which is odd.

I think I could have gone a bit harder on the swim, but also didn't get as much swimming in over the past few weeks due to being sick.

Fastest overall T1. Everything went really well, except I was planning to put socks on for the run, but I forgot. My shoes do cut the tops of my toes so I ended bleeding a bit because of this.

Put socks on, but overall, I'm happy with it.

Pretty happy with my bike. I decided I was going to push it on the bike. There was definitely more wind out there than last year. One thing I did different this year was increase by cadence. Last year it was 88, this year 94. I did fatigue a bit on the second loop, avg power for the first loop was 278 and the second loop was 267, but my legs felt really good. Normally my hip flexors get tired first, but that didn't happen this race. Being sick the 2 weeks before may have actually helped have me fresh for the race, but I'm going to see if this higher cadence is something that is good for me.

Overall, I'd call the bike relatively uneventful. I did not get passed by anyone and passed hundreds of people which was cool.

For nutrition, I had 3 Clif blocks once I got settled in on the bike, 3 at 30 min in, and then 2 every 30 min the rest of the way. I also took some prerace at 2hrs, salt pills at the 1hr + 2hr marks, drank First Endurance EFS for just about the first 2hrs and then had Heed for the last 30 min or so.

I still want to get faster, but I'm happy with this one.

Fastest overall T2 as well, but only by 1 second

Took a bit longer because I had to put my socks on, but happy with my T2 as well.

Breakthrough run for me!!! I've had a lot of issues with cramping in the right side of my stomach during my half iron runs. I think my nutrition was a big help and I felt good coming out on the run. I focused on a high cadence to start the run. It was around 93 for the first few miles. I drank coke at each aid station and had a water occasional, but dumped water over my head at most aid stations, especially on the second half of the run. I took each mile 1 at a time. I just focused getting through each mile and then worry about the next one. I took a gel just about every 30 minutes so I had a total of 3 GU Roctanes. My cadence did start to slip as the race went on, but I just did my best to keep a high cadence. I also tried to push it on the downhills to make up for slowing down a bit on the uphills.

I'll have to take a look, but I believe I negative splited the run which was great. VERY happy with this run!

Nothing! :)

Immediately jumped in an ice pool after the race, which was great. I chatted with Brent and some other people for a while and then got a massage. After that, I wait for a couple of my clients to finish the race. The 2 that did it both PR'ed, one of them by about 30 min!


I'm not really sure I had a limiter. My lack of swimming due to being sick didn't do me any favors, but oh well.


Had a fantastic day! It was great to see some friends, NEMSers, and fellow BTers there. Mark and Sun Multisport know how to put on a great event!