I went for a leisurly swim. Never got my heart rate up and barely kicked until the end. The second turn buoy was right into the sun so on the second leg I spent half of it with no clue if I was head in the right direction. But other than that it was a non stressful fun swim.

maybe remember while I'm out there that it is a race and pick up the pace a little.

I need to learn how to get the wetsuit off quickly without sitting. I also need to learn to get on my bike with my shoes already clipped in. But, there is always next year to figure that stuff out.

not much based on my current level of skill and speed.

I need to re-gear my rear cassette for the rolling hills. I don't have enough big gear to keep my cadence up on any hill so I not only get smoked by anyone going up a hill, I have way too much acid in my legs to power over. On flats and going down I'm fine as I'm blowing by just about everyone. But anyway, I still had fun.

The owner of one of our local tri-shops (Mid-Coast) told me to bring my bike in this week and he'll change out the rear cassette for me to help me out with my lack of hill speed and cadence.

My bike is too big to quickly rack it by the seat, which I prefer to do. I probably should have take some ecaps before the run. I didn't because I thought I took enough nutrition on the bike to make it through the run ok.

Take Ecaps and maybe a gel

Easy pace. Only walked briefly at 2 water stations just so I could get the water in me. Due to my recent lack of training I was in no rush to hurt myself and I probably couldn't go much faster anyway. I was comfortable the whole time and for being really slow it felt like it went by pretty quickly.

At 5 miles I decides to pick it up and finsh strong. That proved to be a little mistake as about a 1/2 mile later my left hamstring locked up. I limped a little and banged it out and slow back down the pace. As I entered the park my right hamstring locked up. I heard one spector say "Oooo...that's gotta hurt"....we'll duh...Anyways I limped a little banged it out and shuffled to the finish.

Ecaps and train for this race.

Walked to a shady tree and drank a couple of bottles of water and cheered on the other athletes while chatting with Mike (MikeJ). Refueled with Lobster and multiple beers


I had planned on this being my A event for the year.

A few weeks ago my daughter had a medical emergency which required two surgeries and about a week stay in the hospital. I stopped training and didn't plan to race again this year until about a week ago when I decided suck it up and just do it. So it wasn't the performace I was hoping for when I started to train for this event 4 months ago. But, I was glad that I got out there and competed.

On a side note, I wanted to thank MikeJ, Huskeyboy, and Maureen for their thoughts and well wishes over the past month. Without you guys I would have never gotten to the starting line for this race.


Well organized. A great venue and awesome lobster bake and FREE BEER!!!!