I've been doing longer swim sessions this season, including incorporating longer repeats (i.e. 200s, even 400s), in order to a) get used to being in the water longer and b) gain (hopefully) a psychological benefit from a 400m swim not seeming like that big a deal (because I'm doing it regularly). And although I think the benefit gained today was minimal, I do think it was there. I wasn't able to maintain my breathing on an even keel, as I'd hoped, getting into the gasping I typically experience, but that gasping didn't begin until later in the swim. And overall, the 400m open water distance didn't seem that big of a deal. Made it to the halfway point in 5:40, which pleased me greatly...but then I wondered later if that wasn't actually halfway and was maybe slightly less, since my first step onto the slippery, muddy bank out of the water was at about 12:15.

Had hoped to beat 12 minutes and came close, so that makes this an acceptable swim. Going to continue with my program of longer training swims plus trying to get into the open water periodically.

Decent transition, although I probably looked a bit uncoordinated trying to get the DeSoto off my feet., like an over-sized penguin stuck in tar. I think the DeSoto is thicker at the ankles than my other wetsuits.

Nothing

Much as I'd love to claim the 20mph pace, I don't believe the course was actually 15 miles...my Garmin registered it at well under that: 14.31 miles, leaving me a pace of 19.5, which is still pretty good for me. Difference between average and normalized power was relatively inconsequential (10w), so that means to rode pretty steadily. I felt good on the bike, maybe a little too good, since I struggled on the run some. Road had some rough spots in places, like most around here after last winter, but was overall good. And I loved this ride through pastoral farmland; I'd ride here regularly if it was just 20 minutes closer. I don't recall seeing more than a handful of cars during the race.

Nothing, I was pleased with this ride.

Another decent transition, with some shoe issues; not atypical.

Experts say to practice transitions, and I think that's a great idea (although I can't remember the last time I did it). What I need to practice in particular is getting my running shoes on, primarily standing on one foot while pulling a shoe on the other. I can balance well enough on my right foot while pulling on the left shoe. But once I move to balancing on the left foot, I end up tilting one way, then the other, before devolving into a series of increasingly ungainly (and comical) hops designed to keep me upright. Eventually, to forestall the inevitable fall, I'll just go back to two feet - the way God intended - and yank around on the shoe until it's on. How much time could I save by perfecting that little dance? Who knows? But it would sure be cool to get T2 under a minute.

Given where I expected heat and humidity were going to be as the day drew on, I knew the run would make/break my expectations. Felt really good on the bike, so knew I had a cushion on my 1:36:00 goal. And I didn't feel bad at all starting out on the run. At mile 1, I was pacing around 9:30, by two miles I was closing on 10:00, which included about 30 seconds walking from the water stop. Walked for another minute after 22, 23 minutes...needed that walk to get breathing back under control, but it was a struggle after that. I picked the pace up again as we came back into town, thinking the finish was right around the corner. It wasn't, but I pushed to the next corner, thinking it was there...it wasn't. WTH?! Finally got there, wrapping up what the Garmin indicated was an almost 3.2 mile run, indicating a pace of 9:51.

I'd been running more for distance here lately, so didn't have a whole lot of 5K race pace intervals in training. Always good to do brick runs after bikes, including some near to race pace, so you don't forget how difficult it can be. I faded today, finishing slower than I'd hoped.

Props to the Vincentown Fire Department for setting up a firehose as an impromptu shower. The water was cold enough to give me chills but, damn, did it feel good. I went in twice! Even the little kids were enjoying it. Should've gone in a third time because shortly thereafter, packing up my gear, I got lightheaded and thought I was close to fainting. Women who set up next to me came to pack up, smiled and said, "Good job." I responded in kind, but felt like I was looking at her through a fog. Had to stand and take a couple of deep breaths to get things back to normal.


Run training mainly, as I've focused more on longer, slower runs lately in anticipation of doing a longer race that life circumstances have since precluded.


I really like this race. I've never done it because it's held the same weekend as the Lake Lenape Tri, which I've always really enjoyed, but couldn't get into this year. Think TSW liked the spectating here too. So this might have to become a fixture on the schedule.