Well, not swimming in a couple weeks has really shown. I didn't feel this slow during the race, but boy do I need to get back into the pool after AmZof.

Swim more...

Took my time. Tried to put on arm warmers, but couldn't get them up. So just went with the trisuit. Saw a comment in somebody's RR about rolling up the arm warmers - too bad I didn't have that idea.

Move faster. In general, I just kinda lolly-gagged during T1. I knew I wanted to take the bike easy, so I relaxed too much here.

I realized the difference between NC and CT on this ride - CT is more short, steep hills versus slow, longer hills in NC.
Took the bike easy, per plan. I probably took it too easy, though. AvgHR was 132, well below Z2 (142-159), and was passed by everybody and their mother. Saw the pros coming back in on the out & back, which was cool.
Took ~24oz water + 6 clif shots.

Wear more clothing! And bike more!

Good T2. Nice moving dismount, got a few comments from the spectators. Had a hard time tying my shoe-laces - fingers were too cold.
Took a swig of hammer gel.

Not much. One day, when I am fast enough to justify it, get some of those elastic shoe laces.

Awesome run. This was the focus of the race for me. I pretty much viewed it as a long warmup for a 10K. I wanted to break 8:00m/m and I did. Nobody passed me the whole run.
Legs felt a bit funny for most of the run, though. Kinda heavy, and not the nice, light foot-falls. Got water or cytomax at every other aid station. I knew I had fueled up enough on the bike and in T2 (6 clif shots & some gel), so just had a couple sips. First two miles were in 7:54 and 7:52, but then third mile was 8:37, which was a little demoralizing - I thought for a minute there that my 8:00m/m pace was slipping away, but then I threw down a 7:33 in mile 4. Caught one guy in my AG around mile 5, and didn't want him to catch me, so kept up the pressure. Took this mile at 8:07, but it had some of the bigger hills. Saw the finish around the corner, and then another guy in my AG just ahead. Passed him with less than 50yds to go, and I beat him by 1 second. ONE second!!
Final 1.2mi took 8:45, or 7:18/mi.

Not much.

Walked around. Met up with bostic, wakeman and fcarter. Chatted for a while, and then grabbed some food.


Bad swimmer and slow biker.


Great race. The rain and dreariness put a damper on things, but otherwise it'd be great.