Carolina Half - Triathlon1/2 Ironman

Executed some nice corkscrew turns at the turn buoys. Found a nice draft line. Sighted well and kept fairly on course. wetsuit helped. Started towards back of pack and nailed a straight line to the first buoy. Lats were pretty tight when I got out of the water.

Not much. Could have used a little more warmup in the water, but was pleased and surprised with results. Kept cam and breathed deeply.

Not too bad of a T1. Long run uphill to T1 from swim. Gravelly and I did not wear shoes (was one of the few who did not).

I would take some flip flops to get me over the gravel faster. Practice removing wetsuit.

Felt good on bike. Made sure I thanked all the volunteers and police on the course. Was able to start up some chatter with a couple cyclists and keep spirits up. Small issue about 20 miles in where I felt like I had to pee, but could not - no matter how hard I tried. took a spare bottle from one of the aid stations (which I kept on me until the next one) just in case I needed to hose off. I ended up not peeing at all until getting home from the race.

I would probably drop the need to have a cooler that had my fuel belt still in it. Turns out that fuel belt bounced around on my hips and was fairly distracting.

Severe cramps at Mile 9. Felt twinges in my right lower quad at Mile 8 on the XC trail. Struggled on second to last uphill, had to walk about 20 yards, but ran rest of way - even the steeper final hill.

Have to try some HEED and get that into the longer distance runs.

Stuffed my face with a Coke, some BBQ. Had some stretching by chiro table. Drank some water.


Cramping on the run. Has to be form not hydrating or not enough electrolytes. noticed a lot more salt residue on my visor and calf sleeves than in the past.


This was a great, fun race. Great support - competitors were fun to talk to. Fans were amazing - cheering on everyone. Swag was really nice. Post activities were good (bounce house for the kids!).