I saw I was running at 7:00 pace or close to that in the first mile, and figured I had better back it down or I would have nothing left. I let some folks go, and then caught them on the bike.

Nothing really, I was pretty happy.

Pretty smooth nothing really wrong with it.

Nothing

If I had been riding any at all over the last month, I think I could have broken 30 minutes here and still had something in my legs to run with. Just held a good pace, was passed by 1 person early on, but passed 2 folks before the turn around.

Had 3-4 people pass me with 2 miles to go, I paced them a little, but just didn't have it to stay with them.

Ride More!

Another smooth transition.

Nothing

I came off the bike and just didn't feel like I could run very well. Not enough bricks.

I picked it up in the 2nd mile, but I had let 4-5 guys catch me in the first mile (as in if I had run that first mile at 8:30 pace they would have never caught me). They passed me with 1/4 mile to go, and I just couldn't hold the pace they were going. Felt like puking right then, so I dialed it back.

Push harder off the bike, run more bricks... maybe bike more than once since last du..

Grabbed a root beer, and a cup of water. Walked out and watched for Trigirl10. She came rolling in about 1:07-08 on the bike, grabbed a drink and headed out. I walked out 1/2 mile or a little more, then ran with her back in some of it. About 1/4 mile I told her to kick it in gear and finish strong. She ran a PR finished in 1:27:XX took something like 3-4 minutes off her previous best. I am proud of her.


Not riding any in Sept