I trained this winter for Cap City Half Marathon on 5/5. I didn't get in the pool as early this year as last year. I did the distance, but it wasn't one of my better swims. Thank goodness it was early enough in the year I have time to work on, especially since I have 30 days until next tri.

Keep on swimming! I love the OWS, so just getting in the pool time for me. Consistent.

Didn't rush this - it was first race of the season and I wanted to keep heart rate in line. I did add a shirt in T1, I had sports bra and tri shorts under my wetsuit. I also took time to add arm warmers since it was chilly (less than 65) and I knew parts of course if windy could get cold. I knew there was a loooooong run to get to the bike mount line, and wanted to have a nice easy run out and clean mount.

Know I can pick it up next time. More than likely won't need arm warmers so that will save another 20 to 30 seconds.

I used a Gu half way into bike portion. (Almost think I should have had one at race start, and this one should have been 2nd). Much better on race day approaching the HILL CLIMB. Got out of aero position and was able to breathe alot better and keep mph up.

See above.

Again a very long run from bike dismount to my rack position on water side. I left shoes on.

Felt good. Ran in good, swapped to shoes, added number belt and was out.

I literally bombed. Allergies the week prior caught up to me and had problems breathing. Don't think it was tired legs. Going to review nutrition also.

Temp was close to 78 at run finish. It was HOT!

Keep on practicing, and work on having a smooth transition and running the entire 3.1