had a really great start for having to compete w/this many people > did great for avoiding any jams or having to crawl over anyone for the huge amount of traffic to contend with. i navigated in my usual manner that has always aided me so well > stayed in my zone > did not swallow big gulps of the salt > made the turns w/o much interference > would have had a 3min quicker time if i hadn't had to piss twice which took time to do > was very pleased w/my performance and it was exactly the time i quoted Nancy as to watch for to catch me coming out....which she did!

nothing > everything was great!

took time to hose off the salt water really good > i wanted to have a really fresh feel for the bike > change into a completely different outfit to do the bike on > took time to slather on the chamoisbttr > felt great heading out on the bike

nothing > this was my plan an it worked for me and i was good w/that!

this was w/o a doubt a very challenging course > going out to the first major turn point (intersection of hwy19/270) was a good ride and had a fair avg of 19-20mph > 18m from hawi-town the hills came into focus and slowed not wanting to cram/jam on the uphill climbs to converse energy > we were having the really strong headwinds at this point > once to the turnaround the tailwind kicked in for about 8-9m hitting speed to 32-39mph > stopped to fill two of my bottles of nutrition replacement > headed off and then the headwinds came into play for the remaining length of the course > the last 35 miles were quite challenging w/the winds and the climbs > still did not want to push any harded than i was > i actually finished under the projected time of 7hrs that i was expecting > i did what i had trained to do and that was ride long & slow w/just a little under the avg that i trained for > i was pleased w/that > stayed w/my plan...good job!

train the bike longer and harder next time for this distance and add in more speed w/o's to made the blend stronger

this was a smooth transition coming in and having bike catchers > left my helmet w/the bike so as not to have a piece of equipment to fumble wiht in the change tent > i took my time > got a very wet cold towel to put over my shoulders/back to cool off with > got out of my bike clothes and dawned a new fresh outfit > got everything together (which seemed to be quite a bit) but the volunteer took off w/my chg bag before i could get my nutrition powder mixture > no frets > adapted/improvised and it worked out well > filled my fuel belt w/fresh fluids and headed out > again...just as i planned to do.

with this event having the type of support on the course i would opt out of the fuel belt

i was running my first half over 2mins below what i had anticipated running > i stayed cooled and hydrated > took the endurolytes on a steady basis (took a couple of ibuprofen just for good measure before starting on the run) drank a good mixture of gator/water to keep the sodium level at a good level > kept the sponges on my head and inside the front of my top for the first 3hr of the run and then it cooled off enough that they were no longer necessary > the longest part of the run was making it to the natural energy lab > once there i knew the turnaround was ust ahead > after that and getting back to the main road was good for my mental outlook > i never cramped but did get an area on the tendon of my left knee behind and to the outside of this area (nothing to do w/the illoTband) > i stopped a total of 4 times to massage my legs w/ice for a couple of minutes each time > it felt great and believe it gave my mental foucs a good strong hold > i finished up w/a good strong run along allii dr to the finish > i did the run just right at the time i had given nancy > told her a 5hr run....that's what i produced > actually ran faster than i anticipated which means i stayed w/my plan

train the run harder w/more long runs and an increase in longer, faster tempo runs to improve on the leg turnover > again...i was pleased w/the run i did w/this being my first time IM

walked around > hydrated > stretched > got a 15min massage > walked a bit more and ate a little bit of pizza and ice cream


lack of training for a marathon


this was the IM!! the world triathlon championships!! the IM event that everyone that does triathlon wants to do! what more can you say other than this is the IM event above all others!!