This one felt OK. I was already getting hot. Gave myself a minute walk through the second aid station. I passed all those who passed me on that walk.

But, I was way under-hydrated over the course of several days. The hot weather came on really quickly and I didn't prepare.

Drink more in the days before the race.

Not bad.

Practice. Used Ross Giro Aero helmet. Hard to get that on over the pony, so I just smashed it on. My Bell is better for that but it isn't aero.

Watched cadence rather than average because I knew the head wind was coming. Kept it to 80 average as long as I could and then just tried to keep it up in the 70s.
KInd of great since I was cramping in my left calf right after the first set of hills. I just sucked it up;, worked it out until the next one hit. I knew the run would be hell.
I finished the water bottle on the bike early on the River road--bad sign. Managed one Gu chomp

Drink more in the days before the race. Carry an extra water bottle even on a fairly short ride (should have grabbed water in St Stephen. But the ride was good and I was flying through St Stephen

Not bad

This is where I fell apart. Personal worst 5k. I was wiped out after the windy bike and could barely lift my heels to run up the hill. When I got half way up, I say f-it and walked up. Jogged down. Had some water at the first stop. Passed some folks on the straight away. But the slight incline on 2 1/2 took its toll and the cramps came on--inner thighs near groin, both outer quads. Hard to run, so I did some walking. Saw Pam on the road near the track and she gave me a water bottle and that got me to the finish.

Drink!! In the days before the race! And that morning!

Walked around, stretched, ate and drank


Dehydration and cramping.
Excellent mental effort on bike--very positive. Pretty bad on the runs.

Still I was a few seconds faster than last year because of the better bike time.


Love the Apple even though it is the toughest course I will race in any given year.