Usually I would write off the additional distance to zig-zagging along the course, but the GPS map of my swim was straighter than ever, and during the swim I felt I sighted as well as ever. As others I know had the distance equal to mine, I think it truly was a couple hundred meters long, which explains my time, as I should have come in between 48-50 minutes. Of course, everyone had to swim the extra distance, so no complaints (just an explanation why my time was longer than expected).

I started the swim right in the middle of the pack, and was passing people early. Overall I think my stroke was consistent, and I felt fine throughout. It was a bummer to see a green cap pass me about 500m into the swim, as it made me feel rather slow. But when I passed some white caps I started to feel better. The leg out to the turn seemed longer than expected, but the buoys were going by at regular intervals so I felt fine.

The normal chaos of swim starts was not bad at all, and I had clear water for most of the swim. At the turn I had a little bumping with others, so I tried to speed up and get clear. On the leg back I noticed a few powder blue caps speeding by. The last few hundred yards went by very fast, and after the last turn it felt like I was moving along well. Coming out into transition the ONE volunteers took on the role of wetsuit peelers, and they got me out of my wetsuit in record time.

At this point I felt really strong and had no aches in my abs.

Technically speaking, I still need work on getting "longer" in the water. This is evident by my mid-pack swim times. I spend enough time training and with swim drills and muscular endurance that I should be faster by now. So I suppose my "what would I do differently" is as simple as - be more efficient and faster in the water.

I had planned three (3) minutes for transition, so getting up and going in just over two (2) was positive. After having my wetsuit peeled off for me (always a plus), I high-tailed it into transition. My bike rack was closer to bike and run out, so I was able to run through most of transition without my bike (for T1, at least). I quickly hung my wetsuit on the rack and had my cycling shoes ready to go. No socks for the ride, and I am still not comfortable clipping in and trying to put my shoes on while riding, so I run with them on (as I am at the front of transition this is less of an issue).

More sunscreen was applied to keep a repeat of Oceanside (where I got baked due to no sunscreen all race).

I had my Valdora PHX2 with my SRAM S80 wheelset, and had decided the ride was long enough to use my Infinit nutrition drink in 1 bottle, with my other bottle containing G2. A couple of GU Chomps packets and a Vanilla Stinger Waffle would provide me the fuel I needed.

I suppose I need to learn how to clip in and run barefoot. I am not sure it will save me more than a few seconds, but a few seconds here and there could add up eventually.

The course follows the previous Rio Salado and Nathan's bike courses, with an additional distance along Rio Salado (east of McClintock), and the hill along Curry and College to get to the right distance.

On loop 1, I seemed to be moving along fine, and for the 17 miles, my three (3) auto laps (every 5 miles) were as follows:
Mile 1-5: 20.9mph avg, 14:20, 147bpm avg HR, 86rpm avg cadence
Miles 6-10: 20.9mph avg, 14:22, 143bpm, 88rpm
Miles 11-15: 20.1mph, 14:55, 147bpm, 89rpm

I felt some of the cross winds along Curry/College, but all in all the first loop went very smooth. I kept my nutrition plan in place, alternating between Infinit fluid and GU Chomps for the first 1:20:00. My shifters were instantly a challenge, as I often had to up or down shift two (2) gears, then back one to get to the gear I wanted. Have to get these fixed!!

For the second loop, much of the same:
Miles 16-20: 21.8mph, 13:45, 148 avg bpm, 93 avg rpm cad
Miles 21-25: 20.9mph, 14:23, 149bpm, 92rpm
Miles 26-30: 20.6mph, 14:34, 150bpm, 92rpm
Miles 31-35: 21.0mph, 14:16, 150bpm, 92rpm

Loop 2 went by a bit faster than the first, and I added salt tabs into my nutrition as I knew these would be helpful on the run later. On loop 2 we began to interact with Olympic distance athletes, but the roads were not congested too much to keep a good pace. I was passing a number of cyclists so I felt strong and fast, and I was able to stay in aero for the majority of the loop. Cross winds along Curry/College persisted and I felt these a bit more as the race went along. During loop 2 is when I was caught by my triathlon and training 'brother', Steve Pilon. Thanks a lot buddy!

Loop 3:
Miles 36-40: 20.7mph, 14:27, 148bpm, 88rpm
Miles 41-45: 20.4mph, 14:40, 149bpm, 90rpm
Miles 46-50: 19.6mph, 15:18, 150bpm, 88rpm

As is evident from my stats late on this loop, I began to slow down. It was late on loop 3 that I began to feel some discomfort and twinges in my abs, and knowing this was a growing problem, I decided to pull back a bit, hoping a slower pace would get it to subside for the run. It was on loop 3 that Sue Meno (ONE Elite) passed by me, as did Terry Twarkins (ONE Elite). At the Curry/College aid station Sue tried to get water by the volunteer fell down, and I tried to catch her to give her the water I picked up, but she is so darn fast it was just not happening (sorry super Sue!).

As loop 4 began, I knew the ride was going to start hurting and I was trying to control the discomfort and prep for a challenging run.

Miles 51-55: 21.3mph, 14:06, 151bpm, 89rpm
Miles 56-60: 20.2mph, 14:49, 149bpm, 90rpm
Miles 61-65: 18.6mph, 16:09, 149bpm, 87rpm
Miles 66-70: 19.9mph, 10:46, 147bpm, 87rpm

As loop 4 began, I made a conscious decision to slow things up - although my stats do not seem to indicate this (which might be part of my problem). I did slow down late and take things easy, and my abs (psoas or something down there) actually were starting to hurt more than just be uncomfortable. I pushed through the final Curry/College hill but was definitely feeling the distance. As I hit mile 56 I happened to look down at my cyclometer and saw the time at 2:40 and thought "boy I wish this was a half Ironman - I'd be done with the bike at record time." On loop 4 I finally caught a glimpse of my family, and even with the pain I was excited to see them out there. I managed to get out of my shoes as I made the northbound turn on Rio Salado, just ahead of dismount, so I thought I was doing ok......until I actually got off the bike.

My target time for the bike was 3:30, so coming in 9 minutes ahead would seem to be a plus......until the run.

A) Get my shifters fixed to shift smoother (I believe the cables have stretched as they typically do on new bikes - simple fix)
B) Get my psoas and abs fixed so I can hold a better pace at the end
C) More work getting comfortable at faster speeds and in cross winds

OK, this is where I knew I was in trouble for the rest of the race. As soon as I dismounted, I took 1 step and realized I could not run at all. I walked my bike up the chute and into transition, then tried my best to job and stretch out my abs. I was going so slow I might as well have walked.

I thought I had a grip on my "marker" for my rack, but ended up going right by it and to the next rack, then had to back track to get to my spot. Once there, I racked up and sat down to put my running shoes on, and wanted to just stay put. But I managed to get up, spray some more sunscreen on, grab my hat and sunglasses and go. It was a light jog, but I was on my feet and moving.

As I had 2:00 targeted for T2, this was not too bad, and I know had I been pain free I could have gotten in and out at my target time.

Be pain free, and most important - know my marker and hit my rack correctly.

Well, this is where my race totally fell apart. This is supposed to be my strength in triathlon, but when you have serious pain and cannot stride, it tears you up and wipes out your plans.

From the very start I knew the run would be as big a grind as I have seen in awhile. Once out on the course I turned onto the foot bridge over Tempe Town Lake and tried to just pace at about 9 min/mi. This was ok until after I crossed the bridge and hit the porta-potty, then at the first aid station I walked a few steps and hydrated, then tried to get going again. I picked up my pace to about 8:30/mi, but this lasted for only a hundred yards or so, then I backed way off for the run along the lake. As I reached the turn up and into the Papago trails, I saw John Dean (ONE Multisport founder and AWESOME guy), and he was unfortunately hurting worse than I was. We walked together and jogged together about .25 miles, then I thought I wanted to give it a go and kept running as he walked.

I was passed quite often, and was playing tag with another ONE member for the first 6 miles of the run. Over the Papago hills I walked the uphill portions, then ran the downhill and flats. This seemed to be the best I could manage, so it became my strategy.

I took on G2 at every aid station, drank some water at most and doused myself with water at all to keep cool. At a couple of late aid stations I took on some cola to give me a boost as well, and ate a couple oranges for substance.

At the long run along the canal I tried to just keep a running stride in order, but it was more of a duck waddle (confirmed by Steve Pilon who was on his way back on the other side of the canal and saw me trying to run).

I counted down the miles and quarter miles, noting when I had a 10K left, and a 5K left. At the turn it was difficult just climbing the 2 steps to cross the canal. Again, for the long canal run back I just tried to run, but my average pace was about 10-10:30 per mile by now. Going back through the hills I walked uphill again, then decided even at a slow pace I needed to run. I ran downhill and through the said station to the tunnel under Curry, and kept a slow running pace for most of the remainder of the course (a few 10 yard walks here and there). At the last aid station I turned to go up Lakeside Drive and remembered thinking how much nicer this was going down this road at Ironman. I pushed through, then knew the rest of the run was flat or downhill. No more walking as I ran across the Mill Ave bridge and down to the lake to get to the finish line. I saw my wife and youngest daughter before running under the bridges, and I have a video (yet to watch it) of me running by them - I am sure I looked horrible by now.

Once in the finisher's chute I just pressed on through to the line and gathered my medal and hydration. I had made it through, and was proud I did not quit, but frustrated I did not perform better on the run.

Again, get my psoas/abs fixed so I can run. I do not trail run often, and could use more of this, but this is the only race with a trail run for me, so it did not really affect me outside of my ongoing injury.

I peeked in the medical tent and saw Steve Pilon and Yati Yadev lying there (Yati went screaming by me on the trail) and laughed, as I had to be feeling worse than them!! I talked to Pilon and Lewis Elliot for a few minutes, then went over to meet up with my family. A short chat and I went off to gather my gear in transition, then over to the ONE Multisport tent to commiserate with my fellow athletes. Nothing else for warm-down, no massages or anything, and I do not think they would have helped my problem.


My psoas/ab problem. Nothing more than that. Without that issue, I would cut a couple minutes from my bike time, and about 20 minutes from my run time (I can run that distance at 8min/mi).


Red Rock does a great job, and although I think many of us would have liked one more aid station on the bike, they did a great job on the run considering the course and difficulty getting support in certain places.