2011- A Year in Review

As 2011 closes out... I have taken a moment to go back and review my training logs and race results... and what a year it was... here are my totals:

2011 totals
Bike:	93h 48m 23s  - 1641.45 Mi
Run:	81h 59m 17s  - 565.82 Mi
Swim:	43h 29m 19s  - 103625 Yd (58.88 Mi)

When I went into this year I set pretty high standards for myself... 

1. Not hurt myself!

2. Attain USAT Honorable Mention status in my USAT National Ranking

3. Podium in at least one multisport event

4. Lose 10 pounds

5. Increase flexibility

6. Increase Core Strength 

A review of my goals is in order...

1. Stay healthy- Minor injuries along the way... bruised toe, sprained ankle, a couple of scrapes from bike falls... all recoverable... and then the getting hit by a car happened on September 10th.... elbow is almost back to normal although I still cannot put it directly down on anything hard... and my back is still a work in progress but way better than just a few weeks ago... I will call this one achieved!

2. USAT Ranking- Nice to have high expectations... it took a total of 84.67 points to make Honorable Mention and I only got 70.1... still a great year and something for me to continue to pursue!

3. Podium- I got on the podium twice... LJCC Super Sprint with a 1st in AG but the one that I am most proud of is the 2nd in AG at the PT Solutions Sprint as it was held 2 weeks after the car incident... I will call this one achieved!

4. Weight- I lost more than 10 pounds... achieved!

5. Flexibility- I think I actually went in the other direction... my discipline for stretching needs significant improvement... fail! I have started going to Yoga at least once a week to improve in this area!

6. Core- Some improvement gained just as a result of training... need to add dedicated core strength training to my program... somewhat achieved!

One bonus that I never anticipated going into this past year was being part of a team or picking up corporate sponsorships... I had the privilege of being a part of the Falkee Triathlon Team this past year which involved a whole host of sponsorship deals and that was a great experience! Additionally, I managed to apply for and get selected for a few individual sponsorship deals as well... and look to carry those relationships forward into the new year!

Here is the list of completed events for 2011:

2/5 HAP Lemay 10K (49:56 PR)

2/13 Mercedes Half Marathon in Birmingham, AL (13.1 miles) (1:51:36 PR)

3/5 New Park Family Duathlon in Montgomery, AL (2mi/10mi/2mi) (1:06:24)

3/28 Powerman Alabama Double Oak Duathlon in Pelham, AL (2.5K/20K/2.5K)(1:06:20)

5/14 Peachtree International in Peachtree City GA (1.5K/40K/10K) (2:48:04 PR)

5/31 LJCC Super Sprint  (200y/8mi/2mi ) (First Place in AG)

6/11 Buster Britton Memorial Triathlon in Birmingham AL (400y/13mi/3mi)(1:20:53)

7/10 Summer Triathlon in Lorain, OH (400y/14mi/5K) (1:18:59)

8/13 Mountain lakes Triathlon in Guntersville AL (600y/16.2mi/3mi) (1:22:40)

9/5 R3 29th Annual Labor Day Run Montgomery, AL (22:32)

9/24 2nd Annual PT Solutions Sprint (1:05:01) (2nd Place in AG)

10/8 MANE Event 5K Prattville, AL  (21:33 PR)

10/23 Spinners 8K Prattville, AL (37:53 PR 1st in AG)

11/4 HAP 5 Miler (39:24)

11/5 Maxwell AFB Blue Streak Cycling Time Trial (6.5 mi) (3rd Place in 40+)


All in all I am going to call this past year a huge success as I have established a firm foundation from which to build on for 2012. I learned a ton of things along the way from other triathletes like my Brother, Scott Jones and John Lafreniere... without the advice and support of guys like that I would still be floundering around trying to figure it all out on my own. The other huge advantage is having the love and support of my family. Doing triathlons is a selfish sport to say the least... the commitment required to be successful involves early mornings, late nights, planning and travel.... and being an observer at one of these events is a lesson in patience as the contact time with the participant is literally measured in seconds and involves getting up really early... again... selfish! 


One benefit to my obsession with this new lifestyle is the opportunity for healthy living to rub off on my family... and I am proud to say that my wife has turned into a running nut! She competed in several road races this past year and even completed her first Half Marathon. Additionally, Colby competed in several multisport events and road races and even won a local Duathlon.... plus... we... as an entire family... have participated in several road races this past year... which has set the stage for more in 2012!


So let's talk about 2012... the goals remain the same... but the gameplan is taking a different spin. I used 2011 as a year to build a solid base across all 3 disciplines... albeit I only swam from March to September and although the 2012 race season will have several repeat events scheduled... there is only one "A" race... Ironman Augusta 70.3 in September... scattered throughout the season will be other events but the goal is to do a sub 6 hour 70.3 event and I have picked Augusta as my venue. 


I learned a great lesson from Jonser this year... and that was to stop focusing on competing against others as much... to establish goals for myself and compete against myself... a much better measure of where I am... as he so eloquently put it... 

             "Nobody is you. No one has your pressures, your challenges, your physical issues, etc. So in that, the effort is yours alone and is not tied to others." ~Scott Jones


Thanks for the continued mentorship along this journey.... your insights and tips are always helpful! If anyone is interested in coaching or camps... here is their website... http://www.imjcoaching.com/!!

Again... I am thankful to have family, friends and mentors that are willing to offer advice! The other change for the 2012 season... and probably the one I think is going to be the coolest... Sherri, Colby and Maddison are going to compete in the LJCC Super Sprint as a team... Maddison is going to kick things off with the swim leg and then hand it over to Colby who will execute the bike leg and then hand it over to Sherri who will anchor the team by doing the run... I am already really looking forward to this event... more to follow!


I have secured 2 sponsors already for the 2012 season... I am proud to represent and be associated with both of these companies and I LOVE THEIR PRODUCTS!!!!! I was a fan of their stuff first... so the benefits of sponsorship are awesome!

 

Alright... here is the 2012 plan as of today:

2012 Planned Events


2/12 Mercedes Half Marathon in Birmingham, AL
2/23 Heritage of Air Power 15K Run
3/25 Powerman Alabama Duathlon (5K/20K/2.5K)
4/22 LJCC Super Sprint (150y/6mi/2mi )
5/19 Peachtree International Olympic in Peachtree City, GA (1.5K/40K/10K)
6/?? Buster Britton Memorial Sprint (400y/13mi/5K)
9/30 ESI Ironman 70.3 Augusta (1.2mi/56mi/13.1mi) 

The goals have been tweaked, the focus has changed but the mantra remains same... Attitude Trumps Pain!


Happy New Year!

Fluid Performance Drink Review

Alright... I have been using Fluid Recovery (previous review here) for nearly a year now and cannot imagine my training plans without it... it has become an integral part of my training. I love it so much that I have turned my wife onto it as well as a couple of friends. So imagine how thrilled I was to find out that they were coming out with a Performance Drink! I put in a pre-order and based on my enjoyment of the Recovery Drink I hedged my bets on liking it and ordered both the Blueberry Pomegranate as well as the Raspberry Lemonade.. and I could not be more thrilled with that decision!

Pros
- GREAT TASTE (most important characteristic for me)
- easy to mix
- 30 servings per container
- NO Artificial ingredients
- NO Artificial colors
- NO Artificial flavors
- NO Gluten
- NO Dairy Protein
- Nothing trendy or unhealthy

Cons
- It doesn't mix itself and find it's way into my water bottles

THANKS for another quality product I can safely add to my training plans!!! You guys rock!


Here are the details...

What is Fluid Performance?

Fluid Performance is an energizing blend of electrolytes and carbohydrates for sustained energy and optimal hydration during exercise.
When used consistently during training & competition, its unique formula helps the body sustain energy levels, avoid cramping, buffer lactid acid, & maintain hydration. It contains a dual source carbohydrate system, bioavailable electrolytes, and Vitamin C, creating an all natural & easy to digest sports drink.

What are the benefits of Fluid Performance Drink?

• Energy Delivery - Simple & complex carbohydrates in optimal balance to maintain blood glucose levels during exercise training and competition.
• Reduced Cramping - Medical grade electrolytes replenish those lost in sweat and help keep the body in optimal balance, even during intense exercise.
• Lactic Acid Buffering - Sodium Citrate helps to buffer lactic acid, maintaining energy levels and allowing you to break through training barriers.
• Immune System Support - Vitamin C helps scavenge free radicals produced during exercise.
• Consistently refreshing great taste - Low sugar & light flavor creates a drink mix that you don't have to water down, ensuring you receive 100% of the nutrients you need.

Nutrient Harmony

Fluid Performance Drink combines ingredients that work in unison together and provide more benefit than taking them individually. When consumed during exercise training and competition, Fluid Performance provides the stable energy, electrolytes, and taste you need to perform.
Fluid Performance Drink is also easy to digest thanks to its gluten-free carbohydrates, it is dairy free, and contains no unnecessary ingredients.
Take Fluid Performance Drink during your next workout and feel the difference in your performance!

Nutrition Facts

Serving Size 1 scoop or 1 packet (27g)	Servings per container: About 30
Amount Per Serving
Calories 100	Calories from Fat 0
% Daily Value*
Total Fat 0g	0%
Cholesterol 0g	0%
Sodium 200mg	8%
Potassium 65mg	2%
Total Carbohydrate 24g	8%
Sugars 8g
Protein 0g	0%
Calcium 24mg	2%
Magnesium 11mg	3%
Vitamin C	95%

*Percent Daily Values (DV) are based on a 2,000 calorie diet.

Ingredients

Maltodextrin (glucose polymers), Fructose, Sodium Citrate, Natural Flavors, Citric Acid, Potassium Chloride, Ascorbic Acid, Calcium Gluconate, Magnesium Carbonate, Fruit & Vegetable Juices (natural color).

 

• Artificial ingredients
• Artificial colors
• Artificial flavors
• Gluten
• Dairy Protein
• Anything trendy or unhealthy

3 racers... 3 new Personal Bests!

Sherri, Colby and myself all signed up for The MANE Event 5K which was an event to help support the Prattville High School Cross Country team. Sherri is down to her final week of preparation for her first Half Marathon, Colby has not really done any training and it is exactly one month since my accident... so we really don't have any intention of blowing this one out of the water! But low and behold... everybody had a spectacular race today and I could not be more proud of our finishes... 


Sherri finished with a 24:59 and was 71/170 Overall, 5/14 in Age Group and 18/76 in All Females


Colby finished with a 23:36 and was 48/170 Overall, 8/21 in Age Group and 42/99 in All Males


I finished with a 21:34 and was 34/170 Overall, 4/23 in Age Group and 31/99 in All Males


Those are new Personal Bests for all of us... it was a relatively flat course on a slightly windy day... what a great way to spend the morning and even better that we were able to support the Prattville High School!

Psychological Resilence

10 September 2011... a normal Saturday morning by all accounts... I got up with the intention of completing a 20 mile bike ride followed by a 5 mile run... my last long brick workout with only two weeks until my last triathlon of the season.

I got myself ready for the training session and gathered up all of stuff I thought I was going to need to be successful... kissed my wife and headed for the garage hearing those words I hear on nearly every ride... "Please be careful out there"... huh... no worries! I got my bike ready... filled my water bottle... set up my running gear... pumped the tires... put on my shoes... strapped on my helmet... put on my "day glo" yellow vest as the temperatures were a bit chilly that morning... and headed out on my ride! The plan called for a couple of 6 mile sprint efforts but I decided I was going to ride a steady effort for the entire distance... I set out on what I have deemed the "Pit Bull Alley" route since there is a white Pit Bull out there that likes to give chase... as a matter of fact I now ride a clockwise route so I am going downhill as I pass his house since I learned going the other direction makes me very vulnerable during the climb and he can keep up with me at that speed. I digress... so I hit the alley and for some reason he made a decision to stay in the carport that morning... he just glared at me as I went by him... oh well... the excitement for the ride was over... I continued down the street... made a right hand turn... and settled back into a nice pace... I was sort of day dreaming when I caught movement out of my peripheral vision to the right... HOLY CRAP... he is new... a different white Pit Bull was coming from a trailer and making his way through some taller grass at a high rate of speed... I did some Target Motion Analysis and realize we are on a collision course... I crank up the speed and manage to have more speed than him when he makes it to the roadway... HHHAAAHAAAA... he gives chase down the road... "Come get me you mother scratcher" I yell... he quickly gives up and I laugh as see my heart rate had spiked during the event... from now on I will keep him in mind on this route!

At this point I am a little more than halfway through the ride and settle back into a nice pace... my average is well above my previous best on this route but I remind myself that I still have a 5 mile run to follow..,. I continue to make my towards home reminding myself that I still have to deal with "The Crippler"... it is a 1/2 mile climb that is exactly 2 miles from my house and comes at the end of all of my rides... I started calling it "The Crippler" because it can take your legs right out from under you if you don't have something left in the tank... as I make my way to the climb... I settle in and start the mental battle of climbing... I am about halfway up it when BBBBAAAAAMMMMMMM... I hear this really loud thud and the sight of exploding glass as a car goes past me... I think to myself... WHAT THE HELL WAS THAT??? Then instantly feel my left arm go numb... HOLY CRAP... I just got hit... OMG...

Now this is where the eyes and brain have a serious miscommunication... I am upright... pedaling my bike... feeling significant pain and the sight of a car slowing down up the road... DID I GET HIT? WHY AM I STILL RIDING? WHAT IS WRONG WITH MY LEFT ARM?... it just simply did not compute very clearly... then suddenly the pain made it perfectly clear... I was just side swiped by a Jeep Cheeroke!

I quicky unclicked my pedals... laid my bike down and looked up the road... initially she did not even slow down... then she braked... then accelerated... then slowed down and stopped... a sigh of relief... then off she went... HOLY CRAP... my initial thought was... well I guess I will ride my bike home and get Sherri to take me to the ER... then I remembered I had my phone with me... I fished it out of my cycling jersey and called her... as I stood there, bent over... getting an assessment on my injuries... she picked up... "I have been hit by a car but I am alright... I need you to come get me"... she told me later that as soon as the phone rang and she saw it was me she knew something was wrong... as I explaining where I was I heard a car pull up alongside of me... the driver had returned... then I heard a car coming up from behind me... a guy in a truck stopped and came over to help... he must have been a Doctor or in the medical field as he was immediately trying to assess my injuries... I could then see Sherri coming over the top of the hill... I picked up my bike... he quickly took my bike and had me sit down... as he had called 911 and they were on their way... I could then hear sirens... I sat down and for the first time since the impact the adrenaline was subsiding and the gravity of the situation started to sink in... my legs began to shiver uncontrollably... the guy that stopped started to check me over... I had little feeling in the left arm from the elbow down... my hand began to swell very quickly... fortunately they took off my wedding ring and blood soaked watch... my elbow was bleeding pretty badly... my hip really hurting... and my back was tweaked... he checked my pulse and verified there were not open fractures...

I then saw a Prattville Police car drive up... I immediately recognized the Officer as one of the father's of a kid on Colby's soccer team... he walks up... "You're Colby's Dad..."... yup... "You're Garrett's Dad"... yup... I proceed to tell him what happened and he takes down the information... then the EMTs show up... they immediately start to get vitals... and assess the wound on my elbow... they recommend I get to the ER and offer me either a ride or to have Sherri take me... I chose Sherri... so they help me get into the truck... the officer comes up and tells us that the accident will be turned over to the State Patrol as we are outside of the city limits... but to proceed to the ER and a Trooper will likely show up there for information... so we are off...

Sherri heads to Baptist Health ER... now.. if you have seen the movie Patch Adams with Robin Williams... I pretty much have him as my Doc in the ER... as he does his initial assessment of my elbow, hip and back... he quickly turns his focus on the elbow... after some xrays and cleaning up... he decides a couple of stitches are in order and gives me a couple of shots of lidocaine to numb the area... but in the process finds that the relatively small laceration opens into a rather large "pocket" which had filled with blood causing a golf ball size hematoma... he then proceeds to open up the wound and begins sticking foreceps into the pocket to determine the size... and is amazed at just how big it is... he then determines the pocket needs to be flushed prior to stitching... by the time that is complete and he begins the first stitch... the skin is no longer numb and thus the first stitch HURTS A LOT! But he gets it in... then proceeds to put a stitch at the other end with the ultimate plan of stitching in a drain in the middle... but following the 2nd stitch he decides the thread used for the first stitch is not heavy enough and he is fearful it will simply tear through the skin... so he calls for heavier thread and takes the first stitch out... did I mention that the skin is not numb in that area?? So again... he puts another stitch in that area... then stitches in the drain... I ask about the xrays and he says that there "does not appear to be anything broken or dislocated"... he wraps the elbow... gives me the lowdown on the meds... a quick tetanus shot since I do not recall when I had one previously... while we are waiting the mandatory 15 mins to be released following the shot... the State Trooper shows up with a Prattville Police Officer... he explains the paperwork I have to fill out and departs! And shortly thereafter we depart as well...

So... needless to say... I spent the rest of the day on the couch... sucking down Naprosyn and AMOX... after an excrutiatingly long night... on Sunday the reality of what had happened had begun to sink in... and realization that I was literally a couple of inches away from a completely different outcome... couple the emotional distress with the fact that the tweak in my back had begun to manifest itself into what would be more than a tweak and let's just say that Sunday was a long day! After another restless night Sunday which was interlaced with bouts of reliving the impact in a slow motion dream-state... I followed up with the military doctors... the Flight Doc decided to remove the sutures and drain as it appeared that there was no longer fluid production... he replaced the sutures with Dermabond to close up the gash... he also checked out my hip and after looking at the hump on my back immediately sent me down to see the Chiropractor. After a quick interview he completed a series of mobility and range of motion tests... did an isolated adjustment on the area near the swelling and set me up with a series of appointments to come see him twice a week for the next month.

Over the course of the week... I had to force myself to take it easy... I was supposed to be in my last full week of training before the taper week for the last triathlon of the season... I was in peak condition... it was frustrating to say the least... but my back would remind me that I needed to take things slowly several times a day! Mentally I struggled with what had happened... I felt violated... a careless driver had taken away my freedom... my passion to compete... against my will... and there was nothing I could do about it... after a couple of days of wallowing around in self pity I made a conscience decision that I would fight back and be positive about things... I vowed I would come back stronger than before... I refused to be held back by the accident... and all of the positive support from my family and friends fueled that passion... I WILL BE BACK... BETTER... STRONGER... FASTER!!! The mind is an incredible asset... and as my personal mantra states... Attitude Trumps Pain!

Mountain Lakes Triathlon+New bike= Fast bike split!

Mountain Lakes Triathlon... the second to last race of the season for me... Guntersville, AL... 600 yard swim, 16.3 mile bike and 3 mile run... touted as one of the fastest events in the area due to the course!

For this blog entry... I need to go back to Wednesday... the day my new triathlon bike was delivered... it came late Wednesday afternoon and when I received the text from Maddison saying it was delivered I immediately departed work. I arrived home with my heart all a flutter... opened up the box and unwrapped my new chariot with incredible fervor! She is a beauty... I am beaming from ear to ear... but quickly my elation is squelched when I realize I have to put it all together... and I AM NOT A BIKE MECHANIC! To protect the bike during shipping it was completely taken apart and wrapped up... not a big deal... I have a workshop... so off I go... I make quick work of getting it all together... albeit... the fork/stem took several attempts to get everything in the right order but it was together in about an hour... except for the rear derailleur... the slip washer had come off during shipment and the entire body had come apart... now.. I knew what needed to be done to get the tension required back on the spring but for the life of me I could not figure out how to do it... with greasy fingers... as luck would have it... we had Mark Nelson and his kids over for dinner that night... and Mark has experience with bike wrenching... so after dinner we head out to the workshop and btwn the 2 of us we get it all together... I quickly take it out for an inaugural spin... and INSTANTLY realize just how fast she is going to be once I get a proper fitting. So here she is...

I bought her used from oddly enough another Navy guy out in Oregon... it is a 2010 Trek Equinox TTX 9.5 frame with Campagnolo groupset, Bontrager Speed Limit brakes, Blackwell Research carbon base bar and Wrist Relief carbon extensions... all done in a Trek Project One custom paint job called "Flying Ace"... designed to look like a WWII fighter plane. Needless to say... when I saw the bike I knew this was the one I had been looking for... AWESOME!

Friday 12 August 2011


     I hit the road from work around 1300 as Guntersville is about a 2 and half hour drive... the original plan was for Sherri, Colby and I to go up together but life happens... Thursday night was Open House/Orientation at all the kids schools so the soccer coach moved the normal Thursday night practice to Friday night as they had their first game on Saturday in Gadsden (only 25 miles from Guntersville).... So I went solo. I arrived in Guntersville before the packet pickup opened so I took the opportunity to drive the bike route... a really nice 16 mile loop around the lake... fairly flat and on nice roads. Following the drive I walked out to see the swim area as well as the transition and run route... great venue! I proceeded to packet pickup at 1630 and received one of the events now famous tie dye t-shirts... VERY COOL... maroon and white... not my favorite color combination but turns out they did it this year as a show of support to those that lost so much in the tornado up in Tuscaloosa... very cool! I ran into a couple of guys I know from Montgomery... then headed to the store for zip ties (read: I needed to reroute the power meter cables on the bike) and then to the hotel. I checked into the Microtel in Albertville, AL (neighboring town from Guntersville)... GREAT room and GREAT staff... received a "Triathlete" special rate which was $20 better than the Government rate... and was told that they were going to serve breakfast early for the triathletes... 0500 start vice their normal 0630... very accommodating! Got all of my stuff in the room and decided to get dinner first... Sante Fe Cattle Company adjacent to the hotel... and steak sounded great... I broke from my traditional pre-race pizza dinner and may have a new favorite!
     I sat at the bar for dinner... and ended up next to an older gentleman... and proceeded to have the most fascinating 90 minute discussion with him about a wide range of topics... I relish nights like this.. the unexpected gift of meeting great Americans with unique stories... awesome dinner! I head back to the hotel and get the bike all ready to go for the morning... while I watch the Whale Wars season finale of course! I hit the rack about 2200 and set two alarms for 0500...

Saturday 13 August 2011
     I wake up... roll over and look at the clock... 0457... funny how the body/mind work sometimes... I get up and get the now standard pre-race shower and shave done... complete the checklist one last time... making sure I have everything... GTG!
    At 0600 I depart the parking lot for the Guntersville Recreation Center... on the way I crank up some motivational music... Eminem's Lose Yourself... I am fired up... I arrive at the venue... get all my crap together and walk my bike over to the Transition area to get set up... I run into my Prattville swim buddy Mitch as well as I guy I have come to know through all the local triathlons named Sonny... I head to my spot... as I am getting set up I strike up a conversation with the woman setting up next to me... Kennette... yet another example of just how many great people there are in the triathlon lifestyle! As I am about to finish up... it starts... Mitch told a couple of his buds to check out my bike... and over the course of the next 20 mins there are about 20 people who come over just to see her... VERY PROUD... LOL... at about 0700 I grab my swim stuff and head to the pool for a warm-up swim... I get in a couple hundred yards and feel GREAT... I am ready!!! I make my way down to the water to watch the SE Collegiate swimmers start the event... during the pre-race moment of silence I decide I am going to dedicate my efforts today in memory of the U.S. Navy Seals that lost their lives this past week.
     Following the start of the Collegiate Championship racers... we start lining up for the Time Trial start... I am #464... we were seeded based on projected swim time... I put down a modest 11 mins... still work to be done on the swim! The line moves quickly... before I know it... I am running into the water... a shallow, rocky bottom into the mile-foil infested lake... I quickly settle into a nice pace... I feel great... and after a couple hundred yards I realize I forgot to start my watch... my first event wearing my new Garmin 310xt... so I start it and get back to swimming.... on the way out I feel great... fairly straight line... very little traffic... I am actually passing people... I round the first buoy... good... I round the second buoy... good... then for some reason I start to veer to the right... I swing out wide and despite a mental effort to get back on a more direct line to the beach I continued to stay wide... here is what the watch showed... not completely accurate but you can clearly see I started my watch late... and you can see the veer to the right following the second turn... swim was supposed to be 600 yards... Garmin path calculated 828 yards given an straight line from the start to when I actually started my watch.

      If I use 800 yards.. the resulting time equates to my perceived effort during the swim... like I said... work to be done! Anyway.. I exit the water... run up the hill, through the Rec Center and into the parking lot... get my bike gear on... and head out of transition... cross the mount line... execute a perfect flying mount... clip in and start my ride... it becomes readily apparent that I am going fast as within the first 2 miles I am passing people very quickly... a quick check of the power meter shows a nice effort... I trade places with a woman about 6 times during the first 6 miles... we laugh as we pass each other... "Tag... you are it"... we continue to do this over the bike course... SIDEBAR: at mile 8 I decide I HATE the saddle on my new chariot... that will be the first thing I change out... SIDEBAR COMPLETE.... then at mile 10... I pass her for the last time... I settle into a really nice pace and feel great... I am passing LOTS of riders... first people with race numbers in the 300's... then 200's... but at mile 12 I get a wake up call... I can hear him coming.. that distinctive whoop whoop sound of a carbon bike with a carbon disk wheel... he blows by me like I am standing still... I glace down at my computer... 27.6 mph... HE IS FLYING... had to be 35+... I make the right hand turn at mile 14 with only the 2 mile causeway across the lake btwn me and the bike finish... my glasses are smudged with sweat so I decide to take them off... WHOOPS.. dropped them... a quick glance to mark the location... and back to the task at hand... a strong finish... just as I get on the causeway... I pass #200... what a great feeling... I started 264 spots behind him on the swim... I round the last corner and head for the dismount line... I did not anticipate how short it was and did not have time to take my feet out of my shoes... so I ride up to the dismount line and unclip... off the bike and into transition... a quick change of shoes... grab my visor and running belt... and off to the run... 

     My plan is to take whatever the body will give me on the run... I want to run a 7:30/mile average... after a short 1/4 mile I glance at the watch... 8/mile... back to running... legs feel a little heavy.. maybe I went too hard on the bike... maybe the transition off the bike in the new position is different... things to work out in training... anyway... I continue the run... taking water at each station... quick sip them dump it on my head... my watch vibrates... 7:54 first mile... okay... settling into a nice pace at this point... I hit the mid point in the run... ICE COLD WET TOWELS... yeah buddy.. I run the next half mile with it on my head... it is the little things that matter... watch vibrates at mile 2... 8:04 second mile... back to running... at about 2.5 miles I finally settle into what feels like a great stride/pace... unfortunately there is very little left in the run... I finish strong... 

Overall 1:22:40

15th out of 59 in Age Group

139th out of 779 Overall

Swim 11:48 (25th AG/300 Overall)

Bike 43:54 (16th AG/120 Overall)

Run 23:49 (18th AG/185 Overall)

Overall: I am thrilled with my effort... when compared against all of my races... this was by far the best bike split I have ever had... run was very consistent with previous events as well as the swim... work to be done there but I consider this event to be my best overall triathlon to date... hard to believe my Brother and I did our first one nearly a year ago... I have made major improvements this year and this event is a huge boost for my confidence that the training is paying off!

     Following the race... I stuck around to watch the winners get their awards, took a shower then headed to Gadsden for Colby's soccer game... it was a REALLY tight match... and a heart breaker to boot... they ended up losing 2-3 with the final goal being scored with less than a minute left on the clock... bummer for the team to lose their first game of the season but they played fantastic... it is going to be great season!

     As always... a huge shout out to my family for the love and support they give me each and every day... no matter how I finish the race... first or last... when I get home I am still married to an incredible woman and the father of 4 incredible kids... #1 in Age Group and #1 Overall!

Attitude trumps pain!