Not bad, didn't rush at the start but picked up pretty quickly. First mile sub 8 which is excellent for me and 8:35 was okay for mile 2. Didn't have right ankle pain which was nice for a change. I think it usually doesn't kick in to mile 3 at that pace but maybe its getting better.

Not much, just gotta get in more miles and speed work

I had a bad practice with shoes on pedals the other day and decided not to do it today because of very short transition run.

put shoes on pedals, i can do it. I need to practice shoes on pedals

Passed 40 bikes which moved me up to 44th overall. slipped getting into clips so start was sloppy and I came unclipped on the first right turn which I had to make tight because of car traffic in opposite lane. I worked to maintain a higher cadence especially on the climbs and shifted frequently. Crushed folks on the downhills and I passed back both the guys that passed me. Passed two drafting groups. I was 9 seconds faster than I was on this course in early April and 1:48 better than last year.

shoes on pedals. I gotta ride more. I was much stronger in March and early April but seemed to have slipped and I am blaming decreased mileage.

forgot to click watch on way out but I saw the time on the race clock so I was able to back into split. Sloppy pulling feet out of shoes on the bike.

gotta practice the feet and pedal thing, both slipping in and pulling out.

Only 13 passed me back. Came off bike a little winded but since start of run is downhill I leaned forward and lengthened stride and went downhill quickly. I was struggling at .75 mile and hit the turnaround thinking the last mile is going to be weak. About .15 into the last mile I spotted my nemisis coming the other way and I vowed to myself not to let him catch me. I thought he was ahead of me until that point. I pushed a little harder and decided to pick it up at the .5 mile point and then torture myself going up that last hill. I was very pleased with the strong finish on the run and Rolan didn't catch me (my nemisis is a good guy and we typically pass each other frequently in duathlons). Again no foot pain!!!

Nothing, I just have to keep running and working on speed.

walked around stretching lightly and watching the others finish.


Biking on hills


Its a tough race but its fun. My wife didn't race as her ITB is acting up. She shot a lot of video so I can agonize more over my bike position. Oh, last year I did the race in 1:17:27 so I improved 8 minutes and 10 seconds.