Being my first multi-sport race in 5 years, I wanted to make sure I left some "gas in the tank" for the later portion of the race. My goal was to keep a 8-8:15 pace for the first run. Finished the run feeling great as if it was just a light warm-up. All the people and volunteers made it very fun and exciting where I didn't need to think about running.

Not much. I could have increased the pace to 7:50-8:00 and probably still feel great for the rest of the race.

Had a little trouble with one of the velcro straps that slowed me down. Overall, I took my time at transition making sure I didn't leave something important behind. I chose to put on gloves, and even after the face I am very happy that I did.

Practicing the transition to be more confident that I wasn't leaving anything behind will help me cut the time down significantly.

AWESOME!!! Having a slower run, a longer T1, and starting 3minutes after the Run-Bike-Paddle group means that there are a lot of people on the bike already. I had a chance to ride the course a week earlier, and I knew that I could be ride aero until RIT to make up ground. I did exactly that, and by the time I got to RIT I was caught up with the better riders. I love hills, and was really able to take advantage of each up-and-down to pickoff many riders. As I passed Jefferson on the road back I was riding alone. Nobody in sight in front or behind until I was a mile from the transition zone. I lowered the gears to flush out my legs, and a big grin popped up on my face knowing that I finished this section in under an hour holding a 20+ mph average pace. All that's left to do is a little stroll in the park...

Getting better at drinking on the hill climbs would help shave some time compared to drinking on the flats.

Ahh...Brick legs. Made my way to my rack spot quickly and was able to get into running shoes very fast. Peeled off the gloves and ripped open a hammer gel and took a big swig of water. Wasn't sure if the time spent for the gel was worth it, but on mile 2 I could feel a pick-me up. Definately a good idea.

Get comfortable taking a gel while running. Would have save a few seconds in transition.

Ironically, the first mile was the fastest mile I ran all day. The brick-leg effect was gone about a half mile into the run. Sticking to the pace strategy I planned, I tried to keep on target for 8 minute miles. I don't remember being so many foot bridges, but I certainly felt the effects from the ride when I climbed up each one. My heart rate was pretty high on the last mile, but the cheering of so many people and knowing that I was so close to finishing kept me pushing harder.

Catch my breath, and got several cups of water. Walked around to see the rest of the athletes coming in, and did a thorough stretch.


Being the first duathlon of the year, I was shooting to finishing around 2:00. I stuck with the pacing plan, which was a close fit. I had energy left over at the end of the race that I could have probably used if I increased the pace a little more. Better self-awareness through training could help increase speed.