started off running around 5:18 which was quicker than i had planned. best laid plans. run first 5 at 6, middle 10 at 5:30's and finish strong with 5's on the last 5 km. The goal being under 2 hours for this first long race. Well i went out and did the opposite going hard and having a 55 55 first half and a slightly slower back half. Hitting the uphill at 18 k was tough and a few people passed me including a 14 year old girl who just kicked my butt in the last half k. Way to go for her. Wish I had started early like that.

Actually the course lends itself to a faster start and with little experience in a long run there was no way i was doing 5 minute k's uphill for the last 3. to be under 2 in first half having run plenty of 5:30's even in sprint tri's was fantastic.

this was a problem cause we hopped in the car to come home. managed to eat a couple of orange quarters and a bottle of water. the only stretching was getting out of clothes soaked with rain. made for an interesting exit from the car an hour later as all joints had seized. did the Tim Conway shuffle to the back door. Soreness gone in a day though.


Still need to lose some weight. Amend the tri training program for more running. I have gotten about 30 seconds faster training for this.


very scenic, little traffic, friendly sponsor, water every 3 k's and lots of nice volunteers and police, no time chips though so watch your time as there were a few errors when results posted. would go back for sure because it is close, challenging, well organized and limited in numbers. infrastructure is good so you can go the washroom, pick up your kits and get started without too much fuss and waiting.