Swim training was amped up compared to last year IM training and had slower time by 4 mins. I felt fine coming out though so just focused on getting body back to equilibrium and get ready to ride.

Nothing. Always improve on sighting and maybe try drafting people.

pretty good. we couldn't find my HR battery for about a full minute and had trouble getting arm sleeves on but that is a given being that i was already wet.

great ride! felt great going down river road and through most of bike. focused on maintain 200 watts (which avg exactly 200 watt and 133 hr). Nutrition was spot on and paced it just hard enough.Got to learn how to pee while on the bike though. Lost 8 mins bc of bathroom breaks.

get quicker. Its so easy to enjoy sitting down haha.

run was great paced myself well. I was shooting to hold 8:30 pace and then walk 45-60 secs through aid stations. After the first loop my sister told me i was in 10th place so I picked it up for next few miles and passed 2 guys to finish 8th. Mentally stayed strong and focused but the last 2 miles seemed like an eternity.

get nutrition in me and get back to running. 25 aid stations and walking through everyone of them, time adds up quickly.

GREAT race. Nutrition was perfect (great improvement from last year) and overall training w/ coach was very beneficial. Cut off 90 mins from louisville last year. doing louisville 2013 for 3x in a row. 3rd time is the charm for kona qualification right?