As I was not getting too excited for this race, I decided it was better to concentrate on certain aspects to improve my overall performance. For the swim, that focus was on sighting, with a small focus on my pull. My sighting has always been horrible, and I add way too many meters to my swim distance because of it. With the exception of a single hitch on both the front and back half of the swim, my sighting and line was as good as it has ever been. That might have been part of the reason my time was slower than I expected, but I noticed other people had slower times, so the lack of buoyancy with no wetsuit could have also had minor effects.

During the swim I tried many times to think about my pull, and I am not sure if thinking about it helped or not.

The swim was about as smooth as I ever remember in regards to the arms and legs flailing in the water. I had clear water for most of the swim, and it prompted me a couple of times to look around to make sure I was not all alone. I managed to pass some pink caps (AG started ahead of us), but got passed by the wave behind us on the back half of the swim.

All in all I think I should be about 4 minutes faster than my time at this pace, but I doubt I can make any major adjustments at this point before Ironman AZ, so it is what it is.

The one area I think I need to get faster in is my arm turnover. I glide a bit too much, in my opinion, and need to find that right balance of gliding and pulling to keep my pace going.

This was a slower than expected T1. I thought I ran well through the chute and got to my bike in good time. I did have to mess with my helmet for a few seconds, but I still should have broken 2 minutes for T1.

I suppose, just go faster!

An average bike split for me at this distance (maybe a tad slow). I came out of the water with a higher than normal HR and spent time on the bike bringing it back down for the run. I could feel some wind pushing me around a bit, but could not tell from which direction so it seemed like it was constantly in my face.

I managed to hold a fair pace (faster on the first loop) and was generally satisfied with my bike split, but would like it to be about 2-3 minutes faster.

During the first loop I was consistently at 22-23mph with little effort, and I managed to take many of the corners without getting out of aero position. I passed many, and got passed by some speedsters.

Starting the second loop I knew I was beginning to slow a bit, and I noticed the speedometer sitting around 20-21 for much of the second loop. I still managed a consistent cadence, and was able to stay in aero for almost the entirety of the race.

As I headed over Mill Ave bridge on the second loop, I easily got out of my shoes and prepared for the dismount.

Nothing considering the circumstances. If I push harder, I likely have tired legs on the run.

T2 was more like I expected. I was out of my shoes on the bike and ran ok into transition (although I felt like I was moving very slow). I got into my running shoes and socks quickly (contemplated running without socks but decided it was worth it to have them on), and was out of transition in good time.

Nothing - I think I was about as efficient as I could be in T2.

Running is supposed to be my strength, but it really does not feel like it now. I managed to hold a consistent pace, but much slower than it should have been considering the distance. My injury was not a factor, so I have to chalk up the slower-than-expected pace to poor fitness and leg stamina.

I never felt too winded on the run, or that I had to stop and walk, so I was not overly fatigued from the bike, which is a positive sign.

On the first loop I was feeling ok once I hit the water station. My pace was ok and my cadence was consistent. Mile 1 was about 8:15 and as I have been running slower first miles lately, I thought it might mean getting to 8:00 on the later miles. Unfortunately that was not the case, as each mile after #1 was a bit slower than the preceding mile.

Run faster, obviously. When at my strongest, I should be running max 8 min/mi on a 10K course like this.

I managed to go through the finsher's chute and not get a finisher's medal, so after stopping at the ONE tent, I doubled-back and picked up a medal to add to the collection. I had water and some G2, but nothing to eat until I got home. I was not in the most social mood, so instead of being a downer to everyone else, I gathered my gear and headed home.


I was not mentally excited about this race. It is easy to say it was because it was not my "A" race, but that is a load of crap. I just have been too lazy lately and not allowed myself to enjoy the journey. That journey comes with little tests like this race, and they should be fun and challenging and good tests to ensure I am on-track for my major goal. This race just was not exciting for me this year.


Lifetime/Red Rock did a great job with this event. They have had challenges in the past getting started on time, but this year they were prepared and got started as expected. It was a bummer waiting so long to have the pros go through, then the sprint athletes go through before we really got going, but no big deal.