Got in the water, stick my head in the water few times to get acclimated to the water temperature. Just as I remember from last year, Vineman's swim course is the most friendly 70.3 or 140.6 in the whole world. I feel really good on the first loop (1.2mile); I think I got tired on the second loop. I think I need to put 'more' intensity into my swimming set. I improved about 4 minutes over last year (1:32:17) ......

train harder

I tried to ride up the little hill and the right cleat did not engaged, so I ran up. Not big deal.

Over the 112 miles, it takes a toll on your body. I also found out my training and body is not fit for 112 mile bike ride. Took two (2) pit stops. I had four (4) Honey Stinger Waffles; two (2) chews and one Ensure Plus. For drinks, I was taking NUNN. Right knee start to hurt a little, and I started to get butt sore from the seat. I prayed these two issues would not impact my 26.2. I started to hold back and spin more on the last 10-12 miles. I was so happy when was able to get off the bike. I took my time and did the long walk (with bike shoes) between the dismount to the bike rack.

more interval and more hill training

I took the time to walk from bike dismount to T2 bike rack. Why run on cleat with the bike or with socks and risk of getting hurt. I still have 26.2 miles to run.

Knowing it is a 3 loops run. My game plan was to walk the aid stations and walk the steep up hills. I was able to shave off about 37 minutes from last year Full Vineman. I still have many areas that I can improve upon. For this year, I am very happy with the run. Next year, I will shoot for 4:30:00. One thing I need to learn to run/jog at the slower place to recover instead of walking. That would save me more time.

My goal was for sub-13 since last year at this event, my time was 13:31:02. I am very happy to get 12:49:50.

The worst part of the day is the long walk (0.4 miles) from Johnson Beach to the car parking lot at Armstrong Road. I was going SO SLOW! (with tri transition bag).