Generally this was a good swim given my conditioning. I did not push given that I expected it to be a long day. Focused on my stroke and sighting. Actually, sighted better than I have at recent events. Did about 3/4 freestyle 1/4 back. Was caught by surprise at about 200 yards with a toe cramp. I often have these if I swim after running/biking, but I've never had it at the beginning like this. Slowed a bit and relaxed and eventually it went away, but it seemed odd and I hoped it wasn't a sign of things to come. Otherwise, a nice swim. I actually thought my pace would have been a bit better. Overall placement was better than other disciplines.

Not much really. I could have pushed a little harder, but I think it would have come back to haunt me later.

101 out of 177 (overall). 8th out of 11. Pretty good given that I put on biking gloves, socks, and the long transition area. No problems and I think faster than my T1s at Culpeper have been recently. Didn't drink anything since I had my bike loaded up.

Took advantage of a few opportunities to get into aero, but this was a course where I wish I had shifters on the aero bars (and water bottles up there too). Pretty technical ride. Have to say that for me, my shifting was pretty smooth. Didn't make too many mistakes. Went through most of the two water bottles (one half and half G2 / Water, the other just water). Probably should have used all of it. Just tough to manage the drinking on this course without either losing an opportunity to go fast or with needing to change gears. Sun came out about halfway through, and my pace slowed a bit. Decided beforehand that I would back off the last few miles to prepare for the run. Was at 18mph pace through 17 miles.

I was okay with this ride. I could have pushed more, especially toward the end, but was worried about the run. Might have cost me a couple of minutes at most.

130 out of 177. 8 out of 11. Could have been a little faster, but I took the opportunity to down some of my slushy G2 bottle. That was good.

Well, this course has always been a challenge for me. I had it in my mind that I was just going to run the whole thing no matter how slow I was. It was a mental challenge. On the hills my 15min/mile pace would have been the same if I had walked (or close). There were quite a few who walked part of the course. I was not one of them (though you might think so with my time). My lack of training caught up with me on the run, but that was not a surprise. I did the best I could. Left nothing on the course. Great cheering from the support crews... much appreciated!

Took as much water as I could (every stop / both directions), but maybe should have upped my drank/head soak ratio a bit.

It took me an hour to stop buzzing / feeling light headed. All told, I drank 5 bottles of water, 2 water bottles on the bike, water at the aid stations, had 6 slices of watermelon and a couple of pieces of pizza before I felt like myself and was still beat. Muscles were tired, but okay.


Training, extra weight I'm carrying (could be back to Clydesdales... sigh) and to some degree, the heat in the 2nd half of my race. Heat could have been worse so I really can't complain much, but I just don't do well in the heat, especially when I'm not in good shape and carrying extra pounds. Still having back issues, but found that if I focused on relaxing more on the run, it helped. Seemed to get better as the run went on (so the back got better and legs wore out!). I'm sure the ibuprofen helped as well. Keep doing the back exercises.

I came in just under my goal time of 3:05 on a tough course. Good workout for sure! Overall, I'm pleased with my results and it has provided me with good motivation to train harder for the International in October. Make no mistake, this is a challenging course.


Again, this is a challenging course. Ran into several folks from the flatter parts of Virginia who said the bike course was a challenge. Also attracts a strong field as many come down from Northern VA.

This was probably the best organized race I've been to in the VTS series. Lots of REALLY GREAT volunteers, no lines, plenty of post race food, and the award ceremony was very timely (and the results were posted before I even got home!) Great job y'all! Much appreciated.