Decent swim. Had some good legs for the first part, then lost them at the turn. Got hit 300m out by someone two waves in front of me and got a charlie horse...cramped up and had to drag myself to the finish.

Stay on fast legs

I always take T1 slow and easy.

Rain hit me at the downhills, so I sat up on the breaks. My speedometer didn't work at all, but it was a blessing. Lost my gels at mile 5, and my HRM wouldn't pick up.

Nothing really...had the ride of my life. On course nutrition was great.

Felt good. No cramping and wanted to get some nutrition in me

My "best" case race was a 5:30, so I had banked enough minutes to allow for an ok run. I went out and just focused on cadance and keeping moving. Tried to get something at every aid station. Started clicking off low 7 minute miles and hit the first lap around 48 minutes. Did the math and saw that sub 5 was possible, so I tried to keep the pace up and not cramp up.

massage and wait for my wife to finish


Nothing :). I wasn't able to run more than 6 miles until June, and bike more than 10 without pain. My body held up and I hope I can continue to recover and perform well.