Rise at 3am. Eat Cup of Noodles, bagel with Pbutter, banana, drink cup of green tea. Relax, read Sunday paper...DE CARB at comfort of home toliet.
Get to race site between 5-5:30am. Drink bottle of Gatorade, eat energy bar. Body marked, stretch, relax and hang out. Drink more Gatorade when ProWomen start.

Quick sprints both swimming and running.

Beach was just packed. 2000+ folks. Water was pretty calm in close but a lot of boat chop out at turn bouys. Difficulty in finding a good draft. Hit in the head 3 times pretty hard, but never lost goggles. Think one girl accidentally checked my prostate!! Horrible job rounding bouy first time (wasn't watching and kept swimming straight) as I swam right into 3 people then got ran over as I got turned. Started way to the right and counted to 10 at the start. TOTALLY AWESOME COMING INTO THE BEACH EACH LAP AS YOU COULD HERE IRONMIKE AND THE CROWD, MUSIC, ETC! CROWD SUPPORT IS SO KEY AND THE CDA CROWD WAS JUST NUTS!

Start way to the right, but just go. I am a faster swimmer and spent most of my time picking my way forward! All in All it was great!

Pretty easy with the wetsuit strippers. Just went in and made sure I got it done correctly. Took 2 huge shots of Hammergel from flask! Got a little freaked out watching 3 guys throwing up into the trash cans. Thought to myself....going to be a long day!!

Glide on family jewels. Better job at sunscreen!

Nutritrition plan was too orientated to fluids. 4 perp bottles, 4 gatorae bottles, 36 shot blocks. Had to pee 3 times on first lap. Probably a good thing since it was so hot.

Maybe drink less and try higher calorie methods for fueling and use water on the course.

Volunteers take bikes and rack them! Tough walking right off of bike.

Better job with sunscreen and getting Glide on family jewels.

Legs were non-existent off the bike. Ran the first mile then walked a mile. Run/walk was story of day. Being a local, we had no warm weather until this week so the hot weather felt worse than it probably was. Could have picked it up a bit on the run, but did not want to be wasted at finish. Volunteers were fantastic. Aid stations were great. Pavement must have been very hot because I think my feet melted! AGAIN, VOLUNTEERS ARE HUGE. BEING IN MY HOMETOWN WAS INCREDIBLE BECAUSE THERE WAS NOT ONE MILE THAT WENT BY I DID NOT SEE SOMEBODY I KNEW. EVERYONE WAS CHEERING EVERYONE ON BUT THEY REALLY PICKED IT UP FOR ME! THE NUMBER OF PEOPLE WALKING MADE FOR SOME GREAT CONVERSATIONS. MET A GUY WHO FLATLINED DURING A TRANSPLANT ONE YEAR AGO AND NOW COMPLETED IRONMAN. SAW OLDAG92, STAKE, FLYBOY, MADCOW, HMJII AND LOTS OF LOCAL ATHLETES. AID STATIONS ROCKED..CAN'T SAY MUCH FOR LUKEWARD CHICKEN BROTH THOUGH.

Push the run harder and get marathon under 5 hours. NO walking!

Walked around, put feet in lake which immediately chilled me a brought on shivers. Walked to car with family and stopped part way so wife could go get car. Stomach felt bad.

Nutrition and heat. Need to do way more bike/run bricks and more bike training.

All in all an awesome experience. Accomplished two goals...1)finish before dark and 2)finish without being wasted and needing medical tent. Got to celebrate with a ton of family and friends. Huge benefit of doing race in hometown is seeing lots of folks you know and them cheering you on. I made it!