The first km was too fast, 4:50 and I never run under 5:00/km, slowed down for the rest of the run, but was feeling pretty good. Overall time was perfect, was feeling good coming into transition.

Start a little slower but then it seemed to work out just fine.

This transition was great, very fast for me, did the shoes on the bike thing and it worked out well

Nothing, perhaps run a little faster through transition

Onto the bike with the shoes went well, got them on and up to speed, hit the first two hills and just paced them as best I could, living in the area, I know the course like the back of my hand and knew we would be hitting a bit of a head wind back home. Approx, 9 km out I spotted a guy who was stuck as he had a flat and didn't have a extra co2 or adaptor, stopped and gave him mine. This made me feel great to help out another competitor (foreshadowing!!!) Made it to the turn around and was coming back when I got a flat of my own!! I guess no good deed goes unpunished....but now I didn't have any CO2. Swapped out the tube and waited, a gentleman stopped to help me but when I filled up my tube it just blew again!!! Ugghhh. so no air, no tubes, at least I was close to a cop, called the wife to tell her what was happening and not to worry about me not getting in when I thought I would. Finally a teammate passed by and gave me his repair kit with everything in it. Got the wheel on and set out again. Cornering after this was a bit shaky as I didn't fill the tube all the way in case it was to blow again. Made it back to transition and figured I would just finish the run anyways....good training right??

The entire flat tire experience probably cost me 20-25 mins....that is my best guess as I usually average around 32 km/hr, not 22 km/hr. If you take that out it places me around 55-60 mins which is what I would be expecting to do

Good T2, no issues, just glad to be back from the ride, walked a little to get the legs going and then running out of transition. Probably could have shaved off 15 secs from the walk. Lots of teammates and friends there to cheer me on as I was now way back from where everyone thought I would be.

Nothing, T2 went well.

So in the first km there is a large hill that was killer to climb up now that it was so hot out. first km was around 5:45/km not bad considering, lots of water and gatorade at the aid stations. had to take a small walking break just before and after the turn around, HR was through the roof and I was definitely over heating. Able to run the rest of the way and pick it up for the line.

Not over heat?? not much, did the best I could

try and cool down!!!!


getting a flat!! meh...first flat in a race ever, figured out that the outer tire was ripped and that is why my replacement tire blew when I inflated it.


Great race!!! my time without the flat would have been around 1:40 or so, which is what I was shooting for and would have improved my placing to the 140's to 150's rather than 288 overall. and around 140 /228 for the males. A bit bummed out that I flatted but such is life and better that it happens now than at ironman.
Thanks for reading.