Had not practiced swimming in quite some time, and even then didn't put in the time or distance. Last (and 1st) 1/2 IM swim time was 46:30.

Train more on the swim. Even a week to tune up my balance, strokes, breathing and timing would have probably cut 5-8 min off my time

Didn't use any lube so the suit would come off easy...should have. Had to sit down to take suit off. I put on my biking shoes instead of clipping them on the bike. My bike rack(and most others) was totally empty so I didn't have to worry about other people getting in my way. I guess there is one benifit to swimming slow.

Use lube so suit will come off easier. Jury is still out on the shoes on the bike or not...??

Some of the roads were smooth while others were rough. My limiter was definately the hills. My energy levels seem to vary drastically. I set alarms on the bike to remind me to eat which was a help. I should have consumed more though. Race food 5-10min in 1 gel pack, 45 min in 1/2 no-bake cookie, 1.5 hr in 1 no-bake cookie, 2.25 hr 1 gel pack, 2.5 hr in 1/2 no-bake cookie, 3 hr in 1/2 no-bake cookie. I drank 3 0.5 liters of blue gator-aid diluted slightly with water also drank diluted 3 liters of poweraid from hydropack. My left glute started to hurt towards the end of the first lap. My left elbow also started hurting about 1.5 laps in.

Set higher minimum on HRM possibly around 134. Eat more food on bike...maybe more gels, or powerbars??? Have to do some trial with this in training. My pace for this course was under par compared to the other 1/2 IM (18mph) that I ran that had more hills.

Harder to rack bike when you are one of the last ones in. Starting the race there was 7 other bikes on my rack and there were that many when I racked my bike. Some of my stuff was scattered from other racers.

...hrm...possibly go faster on the swim and run so I would have room to rack my bike

The run was bearable compared to unbearable the last 1/2IM. The temps were alot cooler and the course was easier. I felt alot fresher coming off the bike (possibly because of better eating or less effort). I did use my HRM to limit myself on the first lap (~6.5 mi) but didn't the second (with the thought that I was going to speed up on the second lap.) I walked the water stations and walked twice in the second lap for side cramps. I at 1/4 of a powerbar on the run and took in atleast 1/2 of a cup of fluids per aid station (every 2 miles). I attempted to hold a cadence of 90 in an effort to keep my mind off the pain and to keep my up my speed. I did this even when my hrm was beeping at me by shortening my stride.

Eat a little in the last 5 miles of the bike and on the run. Gel packs could have helped my energy level a little. It would have been nice to have more fluids to wash down the power bar when eating it. Maybe more races would help also.

Light jogging and walking 10-15 minutes. Stretching. VERY COLD shower, and more stretching


Not large enough base built after injury, no speed work in training (except for wednesday run with guys), proficiency in swimming. Holding self back with HRM on bike and 1st lap of run may have helped my time but it could have also hindered it???


Every HFP race I have been to has been organized well and this is no exception. Only organizational problem was that there were too many bikes on my rack. This race would be a good first race for either 1/4, 1/2, 3/4 or full IM distances because of the flatness, volunteers and multiple lap format.