I started out strong, and planned to draft off of my arch rival, Howard Levine, to conserve energy. I have been less than 30 seconds behind this guy
most races, and I was chomping at the bit to beat him. I was a little dissapointed with my time, because I wanted to be out of the water in 13 minutes, according to my game plan.

Not much, I felt strong the whole way. My navigation was off a little, and I was finding myself a little way off to the right a few time. I have not put much time into swimming this year, because it is my strongest sport, and my shoulder is not 100% since my accident in April.

I was pretty happy with my time. I moved through with a lot of purpose, and I had my game face on.

nada

I had a comfortably hard effort going here. I passed a lot of people, and only a few passed me. I tried to maintain about 23 mph here, do to some slow spots going out of and back into transition. I noticed I forgot my aero bottle while driving to the race, so I had to use a standard drink bottle. Idid not let this effect me. I wanted to avg 22.0 mph to stay on track with my overall race time goal. I even used my swing leg dismount after I took my feet out of my shoes. My wife was pretty impressed with this, as I blew by a lot of people who were fumbling around.

nada

As I said, I used the swing leg over dismount and rode with both feet on one side. I felt very cool and professional doing this. I have been practicing this a lot, and I know it saved a lot of time, because I have never had a T2 close to a minute!!!

nada

Coming off the bike and T2 I was feeling great, but I was 38 seconds behind my goal time of 1:10. I figured I had to run 23 minutes(about a 7:30mile) to come in under 1:33.00. I got to the first mile marker at 6:30 wow, I thought, but I figure the marker was off a little. My legs felt very strong like my first race when I ran a 7:25 pace, so at this point I knew I would beat my time goal. At the turn around I was 11:30 on pace, feeling stronger now, and still passing many others. Finally at the last mile I chased down another guy in my age group. I asked him to turn on the jets, and we ran at vomit speed for the last 1/2 mile of the race. I was jacked
up when I crossed the line in 1:32.08!! It hit me then when I realized I ran a 21.32 5K, and less than a 7min mile!!!!!!!!!!!!!!!

nada

nothing realy, I just had some gatorade and water. My family and I headed over to NorthEast,MD to have some crabs at Woodys. D-training(Dave) stopped by to say hello.


This is the third year in a row that I have done this race. The course is probably one of my favorites. Overall, I was extremely pleased with my time, impoving 8 minutes from last year. I still am almost shocked that I ran under a 7 min mile pace. It was my long-term (2+ years) to run this fast. It will be very difficult to top that. Now, I have to work on getting faster on the bike!