Was a little concerned during my warm up, since there was such heavy fog over the lake, and you could barely make out the first bouy, but as we waited to take off the fog lifted and everything was good. Found clear water right from the very start, and didn't have much of a problem swimming into people, or getting swam over. Sighting and navigation were right on, only really got off course a couple of times. After making the turn back to the shore, started catching some of the people in the wave in front of me, but managed to make my way through them. Time:40:29, last year: 37:47

I was surprised when I saw my watch when I got of out of the water, it certainly felt like I was going faster. Overall all, though, the goal was just to swim comfortably, and save for the bike adn run.

12 seconds faster than last year. Had the top of teh suit off by the time I got to my bike, then sat down on a 5 gal. pail i brought to use as a seat, and pulled teh suit off my feet. Took all my fluids out of the cooler and loaded them onto the bike and I was off (last year I learned my lesson by loading the bike before the swim, and everything was really warm by the time I got to the bike)

Nothing

I was glad to be out of the water and on teh bike. The goal was to go out in 1:30 and back in 1:30 for a 3:00 ride. Had 2 bottles of feed on the bike (2 scoops of orange cytomax, 2 scoops of carbo pro, and 2 scoops of Metabol Endurance). Took a hit from the bottle every 10 min. and took sips of water constantly. Every 20 min, took one Endurolyte, and every 30 min a Clif Shot Blok. The out on the bike went really well. The first 13-15 miles are the toughest with lots of rolling hills, with the rest longer, more gradual ups and downs that I can stay in the big ring and stay aero. The first stretch went really well, I was surprised how easily I went up the hills, then by the time I hit the second part, I felt like I was really flying. I made the turnaround in 1:23 (20mph+ average), and for a minute thought sub 2:50 on the bike, but as soon as I started heading back, I was smacked in the face with a headwind, that must have been at our backs on the way out. So that explained the 1:23 on the way out. Just tried to grind my way back into the wind the whole way, had a few rough strethes from miles 30-40, but fought through them. Stopped to go the bathroom at mile 45, which indicated to me, I was on with my hydration, hit the last huge hill at mile 51, and flew down teh back side (new speed record for me, 45.6 mph) and spun back into town. Time: 2:52:20, Last Year 3:05:40

Picked up over 10 min on last year (except for the damn penalty). I was proud that I stayed with my nutrition and drinking plan the entire ride. I stayed right on top of it, and I think it paid off. Also the new wheels that I got a few weeks ago were great, and combined with the race tires definitely made a difference. One other thing I did, was constantly pour water on myself throughout the ride. Really felt nice to have the cold water running inside my helmet and down my back and front.

19 seconds slower than last year. That 5 gal. bucket was a god send, was nie just to sit down for a few seconds and gather myself for the run. Took my hat out of the cooler, and it felt so good. One thing I did this year that I didn't last year, was that I put on my running shorts over my tri shorts. For some reason it puts me into the mindset that I'm now a runner. I know, stupid, but it works for me.

Not wait 10 sec. for the bathroom, realized it might be a longer wait, so I took off and figured I could find a place to go.

Looked at my watch as soon as I crossed the timing mats: 3:37, did some quick calculations in my head and realized if I ran 10 min. miles I could easily fall under 6 hours. The plan right from the start was to run between aid stations, walk the aid stations, and take 2 endurolytes every 2 miles. The first mile was a grind, all up hill, but I found my running legs right of way, and just sort of eased into the run. After the second aid station at mile 2 I found a place to go to the bathroom. Mile 2 was pretty much all down hill, then mile 3 all up hill. Once I got to mile 4 I really started to find my stride and by mile 5, was about 3 min. ahead of 10 min pace. Once I got to mile 6, the course pretty much levels out the rest of the way, with only a few sharp ups and downs. By the time I was to mile 7 I was about 5:30 ahead of 10 min. pace. Everything was still feeling good, I was running the tangents on the curvy portions of the road (as opposed to everyone else who was running completely on the left side). Had a rough patch between mile 8 and 9 when I started getting some gastric distress, but it passed pretty quickly). By mile 10, I was about 10 min. under 10 min. pace, and briefly gave thought to a sub 2 hour run, but quickly snapped back to the present and focussed on getting to the next aid station. At each aid station I was taking in some water and powerade, with another cup of water going over me. By mile 11 I was starting to feel the effects of the long day, adn was beginning to struggle a bit, and for some reason, jsut at that moment, my grandfather popped into my head. he just passed away a couple of weeks ago from a long struggle with cancer. So I used the memory of his determination and strength to carry me the rest of the way. Looking down at my watch with about a 1/4 mile left, I realized I was going to be well under 2 hours. Almost cramped up as i came down teh chute, but managed to hang on. Time: 1:57:37, Last Year: 2:45:07

A death march it was not, a huge improvement from last year. I stayed hydrated the whole way, and held off any cramping with the endurolytes. I think this is abotu as fast as I can run a 1/2 mary after a 56 mile bike ride.

Stood in the water for a few minutes to cool off, then had a bit to eat, then back to the motel to shower.


Nothing, the way everything unfolded was beyond anything I could have predicted. I gave everything I could out there.


After last year's race, where the temps hit the mid-90's and I suffered through the run, I vowed I would come back and exact some revenge. Well I think I did that. No question I was stronger this year, and better prepared. All the additional riding really paid off, as I came off the bike feeling strong and ready to run. Not sure what's after this as far as long course events. To early to reflect. I want to have some time to think about everything.