The swim goes off right in to the rising sun, so you just cannot see too far up the course. The outbound leg is very well marked because of this though with buoys seemingly every 75 meters or so it seems, so very easy to swim a straight line. Since I didn't get a warm-up, I took it out pretty easy and for better or worse wound up in the gap between the fish and the crowd. For this race it was fine not getting into a pack and I actually enjoyed an almost-contact free swim. On the second loop around I picked it up just a little bit, but still stayed fairly loose and relaxed. I am glad that I did not look at my swim time though, as if I had of seen 29+ minutes I might have just shut it down and cruised the rest of the race.

Warm up, if possible. Even though I was going at a fairly relaxed effort, I still thought I would be a bit faster - 26:30~27:00 is what I felt like, and since I had very little contact and swam a good line (and based on the swim times of the fasties) I am betting the loop was about 75 meters too long (150 meters total). Well within the margin of error I would think for how fast they set the buoys. For the kind of swim fitness I am currently carrying and how long it takes me to warm up these days I would rather it be too long than too short.

Cap and goggles off as I was coming of the water and unzipped on the run. Speed suit off quickly and helmet on, then shoes on for the run to the mount line. Last year for the sprint I had my shoes on the pedals. I was 4 seconds slower this year, but didn't have muddy feet on the bike like last year at least....

Nothing - it really is hard to mess this transition up.

This course is lumpy (a little over 1400 feet of gain), but for the first 4 miles or so they are just small ups and downs, so I just sat 230 watts for the first 10 minutes. When the bigger rollers started around mile 7 I really started watching my power and throttled the ascents at 260 watts and then push the descents at about 210~215. There was lots of space between riders up the road, which I like as it makes it better for long sustained pursuits. Like always I was surprised at how folks would crush the hills but then just cruise the descents: like 400+ watts up and MAYBE 100 drown. I just dont get it, but to each their own.I was very happy to be feeling great, but began to back it down with about 3 miles to go, hoping to save a little leg for a very hilly run. Ate a gel early on the bike, and one late, and killed two full bottles of fluids. It is a nice downhill finish, so I slipped out of my shoes early and dismounted well.

Averaged 228 watts, with a normalized power of 232 (VI=1.02) - when I see numbers like that I know I should be able to run fairly well.

This was a very good bike for me. I hit the same targets that I had in Knoxville, so it is good to see I am holding similar fitness now a month later. That said, I do look forward to pushing these a little harder, but right now I just don't have the training in place to do so and still have a respectable run.

Hit this transition well - helmet off, shoes on, grab my sunglasses, race belt and visor and put them on on the fly. Same exact time as last year's sprint,

Probably should have at least tried to swipe my feet across my transition towel before putting my shoes on.... ah, well - it is just a 10k....

I ran out of T2 shoulder to shoulder to a 23 year old kid and matched him up the first sharp hill. My right calf immediately started to cramp just a bit and I thought "uh-oh, this is not going to be good...." I shook it off and just determined to hang on to my rabbit. Got it together on the first downhill and settled in and then checked my time - at two miles it was looking like I was going to run 46 minutes flat. Ugh. Legs slowly came around though and was able to pick it up bit by bit. My pacer was doing the same, and I somehow managed to never let him get more than about 15 meters up the road. I am really glad we were not in the same age group (and that he started 3 minutes up on me). At the 5k turnaround we began to swap pulls and just took turns running folks down - it was god to have someone to work with on the run. The last half mile or so was generally down hill and we just motored down to the finish with a good gap to the next runner back - just the way I like it. I am not spec'd out to win a sprint finish.... At about 150 meters out we passed Dan Arnett in his giant afro yelling like crazy - I don't know how that dude can be so animated immediately after he finishes a race - all I seem to be able to do is stagger around in a daze.... The run course volunteers were great and there was lots of water on the course - I think I had 5 opportunities to grab cups, and I took them all, but I did fumble one of them. Didn't really need it, but it was plenty hot by the finish.

Really wanted to run 42:xx, but with such a hilly run I will take what I can get, especially since I haven't done much real threshold work since Knoxville.

Grabbed some water, got dried off, changed clothes, and went out to watch JT come in. Ran into Allen Heaton and his wife and new baby. They had found a nice little bit of shade with a good view of the course so I waited for JT with them. It was awesome to see her come over the hill - she finished really strong and looked great - her fitness is really coming around well.


IM training - Heh.


Tri the parks races are always well organized. I was really hoping Dr. Sadri's crew was there cause I could have really used a massage. Last I talked to him though it sounded like he was traveling most of June and July - ah, well.

JT got changed quickly and we loaded up and raced to south Georgia for a family wedding - nothing like a 4 hour drive immediately after a race to get the legs feeling just right!