Great swim, drafted well and felt really comfortable the whole time. Had a few twinges of cramps in my calves and hamstrings on the way back in but nothing I thought to much about.

However, that all changed in T1.

Swim a little slower.

Got out of the water and the wetsuit strippers were awesome, had my suit off in about 1 second flat. Actually threw it back at me and almost knocked me over.

I jogged over to my bike and threw the wetsuit on the rack when my R hamstring gave me a nice twinge. Then I looked down the row of bikes in transition and noticed that the transition area was scrolling up (like on an out of adjustment TV) and began to get light headed. Decided maybe it would be best to kneel down for a moment and collect myself. Knelt down and my hip flexors cramped on me (not fun). Got them to let go and then sat down all the way and slowly began getting my shoes on while contemplating a DNF. If the scrolling of the transition area wasn't going to stop I was actually afraid to get out on the bike. Luckily the transition area got "adjusted" and stopped scrolling and I got myself under control and headed out on the bike.

Took a Endurolyte in T1 just to get it into my body ASAP.

Not much except not swim as hard.

Felt good on the bike. Took the first 10 miles or so to get into a groove and just get comfortable. Hit the hill to the "BT aid station" and shifted appropriately and just spun right up it, no worries. Then cruised around to Devil's Hill, which sucked but was short, spun up as much as possible then popped out of the saddled and cranked over the top. I noticed how poorly people use their gears, several were cranking gears and mashing the pedals when they had several other easier gears on the rear they could have used. I would have hated to see them on the second ascent of that hill.

That was kind of my theme for the day, ride moderately hard and use my gears as well as I could. I made sure to spin up hills as much as possible and carry my momentum up them as much as possible. However, about mile 40 I began to get some leg cramps in my R quad and was a little concerned. I had taken Endurolytes on the 30m -ish and drank well. Peed once at mile 30 or so and then was able to wait until T2, so I was hydrating well. Drank 1 +1/4 bottle of my nutrition and 3 aero bottles full of H2O. I did not take in any other nutrition for the bike as I was planning on using gels for the run and didn't want to get burnt out on them.

I think I am going to get a 12-25 on the race wheels for IMLP to allow me to better spin up the hills.

Thought I rode a smart race on the bike.

Felt good in this transition, as the transition area wasn't spinning!! :)

Transition was a bit long as I used the Porta-O-Pot (POP) on my way out, had to wait a few seconds then peed for about 4 minutes it seemed like, think Austin Powers. :)

Nothing

Began the run and felt like I was mentally about 3 yards behind my body. Didn't know if it was being on the edge of bonking or just that wonderful runners high that I get sometimes. As I was leaving the beach saw some moose antlers on the ground grabbed them and put them on for the run. Probably the best thing I did, as it seemed to pump up all the spectators, which is great while you are getting though the run.

Legs were not feeling good from the get go, felt like I might cramp at any moment, but tried to keep running and get into a groove. Finally found one and was running way to fast, 8:15mm pace. Slowed it down over the next mile or so and settled into the 8:45 - 9:00mm pace that I wanted. Entered the first aid station and my R hammy locked up, but I was able to walk it off and get going again. Took gels every 30' w/ gatorade / water at every other aid station, also took an endurolyte every 30' or so.

Great course, the first loop I didn't walk unless I chose to, the water stations, and felt strong. Had my R hammy cramp again heading down the steep hill to go back into the transition area for the 2nd loop, took a little longer for that on to work its way out. On the second loop I walked 1/2 of the hill heading to the "BT station" area then again up the hill our of Beachwood Drive, other than that I ran the whole thing.

I am really proud of this run (and I will toot my own horn, dammit), I did not feel good and the legs were on the verge of cramping up most of the run, however, I was able to modify my stride and pace to keep them moving. I looked back at my previous 1/2 IM runs and this is the fastest and I probably felt the worst. Don't tell her, but I was just making sure that I finished w/ a better time than TriGirl069, as I would have never heard the end of it.

It was great being able to see everyone on the course, at one point OnTheRun called me Max, I think or he saw someone else he knew. Saw Max, May, Stacey (of course), Seth, Aaron, HuskyBoy and others out there and was able to get energy from them, hope I was able to give some back!

Nothing.

Got some water and a banana. Met our cheering crew and waited to Stacey to finish. She had such a great race a 15 or so minute PB!!


Cramping and working the aid station the day before. 2.5 mile walk and standing handing out Gatorade does make for good race day prep.


Keith puts on a great race and I would do this or any of his races in a heartbeat.