Pretty good swim, not the best but pretty good. I felt like I did fine. I didn't go way off course this time, I was sighting better. However I also felt like I was going pretty easy. I could have pushed a little harder but I just wanted to make it through the swim and have plenty left for the rest.

Nothing really. Maybe try to draft better.

Transistion was pretty bare by the time I got there. Either most of the rack was ahead of me, or they were doing the Sprint and not back yet.

I toweled off my head and put on my head sweats to try to keep sweat out of my eyes. It seemed to work pretty well.

Again not much

I felt pretty good for the most part. The first 10 miles went great, I was going smooth and fast. Then I hit the climb, it was not that long but it really took my legs. I don't know that after that I felt like I could keep the pace.

The rest of the climbs were a lot easier, but they still were harder on me. I need more hill work in my routes.

Train for more hills, and ride more. I have not been putting in the distance I really should be.

I could not get my left foot out of the shoe, ended up poping it off the bike. So then I had to run with it. Everything else went pretty well.

Get my foot out a little earlier.

Felt good at first, but then really slowed way down. I think I drank too much, although I am not sure. I started getting a little indigestion on the run. I am not sure if it was the gels or the water or the running.

I just double checked this run was only 3 minutes give or take slower than my fastest stand alone 10K, so not a shabby run in itself. I just need to run longer and more.

I don't see any where else to put this, so I'll put it here. My overall race was pretty hard for me. I don't think I have put in the longer runs and bikes that I really need to be effective at this distance. Too many other things going on. Those are really just excusses for poor effort of training. I am some what amazed that I was that slow in the water, in comparing myself to the other racers, and even my own previous times of swimming. The biking was ok, but again slow compared to the other racers. I know the run was bad, although I did what I wanted in part. I finished the race, and have something that I can work on.

The question is how often do I want to race this distance? Can I make the time to train enough to get better, knowning that it will require longer runs and biking? Maybe after a few days I can think with more detachment and not be so hard on myself. I guess one positive is racing this distance will help me get faster at the sprint distance.

Run longer and more.

Tried to keep on my feet, so I didn't just fall over.


Lack of running longer. I don't think I have done a longer run than 4 miles in a long time. Training and running sprints, and then trying to move up the the OLY distance.