Started to the right and in front. The swim was pretty much uneventful. Wore clear goggles and made sure to spit in them to prevent fogging. This is the first race in quite a while that my goggles didn't fog up. I tried to catch a draft a couple of times, but couldn't find any one swimming my speed. There was one lady that I sat on her hip for awhile, but eventually passed her. My sighting was good, but I still pull to the right. Need more OW swim practice and simming straight. I had to correct a few times but never very far off course. Based on my HR I was swimming pretty hard. But swimming hard doesn't necessarily mean fast. My goal was 35'. Missed my goal time by a few minutes.

Need more OW swim practice.

Good T1. I had the fastest T1 in my AG (for whatever that's worth).

Nothing.

I headed out and got into my shoes easily and quickly. My HR was a little high so spun easily on the road out of the park. Once out on the course I settled in and brought my HR down to z1. For the first loop I kept my HR in z1. Riding the first loop gave me an idea of what the course was like, what the wind would be like and where the hills and turns were. On the subsequent loops I used this knowledge to plan my efforts. I coasted on all of the downhils, tucking and using gravity. I increased my effort and HR with each loop. For the last loop my HR was in high z2 to low z3. Overall I thought my effort was just right. I got off the bike feeling fine.

I played a game while on the bike - where would I see Gina next. She was running the bike course in reverse.

Not much. I think for this distance I rode a conservative bike leg. I knew it would be hot on the run.

4th fastest T2 in my AG.

Nothing.

I expected to have a much better run. With the heat and humidity I knew it was going to be a tough run. Right out of T2 my HR spiked so I ducked into the park restroom to relieve myself and let my HR come down. Continued running. Miles 2 and 3 felt good. I was running at my normal easy training pace. By mile 4 the heat and humidity had cooked me. My stomach shut down and everything I took in felt like it was going right through me. So, I decided to go to a run/walk - 4' run/30" walk. Set my watches timer. Tried to maintain my run/walk but at most of the aid stations I walked and tried to cool off. At mile 11 I ducked into a portolet and came out feeling better. From there I made a very hard effort to run the last 2 miles to the finish. During the last mile, I was passed by a guy in my AG. My AG rank was highest for the run, which I found surprising given how terrible this run was.

I need to reevaluate my nutrition. It's not working on hot runs.

For hot, humid runs start the walk/run from the beginning.

Collapsed on the ground and drank some water. Then got some pizza and talked to the BT'ers.


Heat and humidity.


I like this race and the course. Jack runs a safe and organized race. There were lots of volunteers and plenty of support.