I have been taking swim lessons for the last 5 or 6 weeks since getting my butt kicked by Dud at Keuka. Mostly due to such a poor swim performance. My swim has gotten better and I did improve this swim by 2 minutes so it is paying off. Still though several times I found that I had reverted back to my old bad habits when in a crowd or frustrated by the chop. Once on the second leg I found I was way off course and had a paddle boarder heading my way to straighten me out. Rookie mistake!

I do think that I have made some swim progress though as I finished without feeling as bad as I did last year. I was somewhat disappointed to see I was still above 40 minutes, but hopefully with more time working the new stroke I can get some real time gains in the water.

Too early in the swim stroke work to expect what I was hoping I would see. I just need to continue to work on building endurance and the muscle memory of the corrected swim stroke.

I need to improve my tranisitons, especially T1, there isnt much to it!

Focus!

The bike started out fairly good on the first section that in the past has put me too far behind. But the consistancy in my bike training this past few months is paying off here. I did lose some time stopping to use the porto potty at the first aid station though. Otherwise the first half was a pretty good ride.

The second half is where I really started to see the people start to struggle with the heat. Climbing up the steep initial climb off the lake and then the next section where the wind is the most challenging if there is any and there is very little shade. But for the most part I was still feeling pretty good and still taking in the gels and Gatoraid without issue.

Returning north through Sampson park and along the lake seemed to go by pretty quick. I knew I was going to be close to breaking 3 hours which was one of my secondary goals, but it would be close. Turns out probably a pee break too close, although I think the course was a bit long and that played into it as well. They had rerouted us a bit in Ovid to avoid a freshly chip sealed road that we would have normally been on.

All in all, I am happy with the bike results. 14 minute improvement over 2010.

Keep focusing on improving the bike. I still beleive I have a lot to gain in terms of bike speed.

Should have been faster.

I put socks on in T2, maybe that killed some time.

Out of transition the legs felt pretty good! The flat section along the lake I ran those couple of miles at about an 8:45 pace. I knew I couldn't hold that in the heat and hills once I left the lake, but the HR was good and I took advantage of the flat.

I walked the hill behind the hockey rink as it wouldn't have been much slower and it kept the HR in check. I tried to run steady between aid stations and walk enough to get some fluids in me and some ice down the shirt and a quick sponge bath on the neck and face at each one.

Strategy seemed to be working as the miles just kept clicking off. Never felt great and certainly wasnt running as fast as I think I could in better conditions, but I was fairly steady.

Next significant walk was planned on the farm road up the hill around mile 7.5. Again, for this day it was a chance to get back the HR on a hill that I wouldn't lose a lot walking. Started to walk about half way up by the barns and started running again at the drum band.

From the top it is mostly rolling hills through the residential areas of Geneva. Some shady areas with a lot of residents out with the garden hoses. I really felt like I hit the last 3 miles feeling pretty good compared to previous years and with my overall run time 26 minutes better than last year, I finished feeling pretty good.

About half a mile from the end I caught Connie and my inlaws cheering me on, but since I expected them much further up towards the end, I almost missed them.

Glad to see the finish clock showing about 6:09 something as I headed in with the 15 minute wait for my wave, I knew I would finally get the sub 6 hour finish I had been hoping for!

Since my first goal was the sub 6, I think not knowing where Dudley was kept me moving and fortunately I had the training to support it!

Very satisfied with this run considering the conditions, but always room for improvement.

Once I stopped moving the rest of the world felt like it started! Stood there trying to collect myself with Tom Reho, one of the race officials trying to keep me from falling over. I appreciated his help as I think I would have become finish line clutter otherwise. I started to regain my composure and head towards the ice bath. Saw Fred there and he suggested that might help and it did. Thanks!




The heat mostly


3rd year doing this race, will probably do it again next year! The steak challenge I had with Dudley was fun, especially since I won! ;) But seriously, it gave me the motivation to train and the smack talk was fun! Thanks Dud!

Rumor had it there was a beer tent at the mini mussel, not sure if I would have been physically capable of enjoying a cold draft, but might have tried!