Wildflower long course

Swim (1.2 miles) I lined up close to front, not expecting too much. i was in a good pack for the first 100m or so, then we took the first turn, and my navigational proficiency failed, i swam out of the pack and was unable to find a set of feet to draft, so wound up swimming most of the course on my own. not ideal, but it makes for a good workout. SWIM 0:34:45 (1:47/100m), still lots of room to improve.

T1 a nice long run up the boat ramp and over to the bike, stripped my wetsuit with no issues, onto the bike. 2:35

Bike (56 miles) got onto the bike with that all to familiar my legs are still in the swim feel, not to excited about that, so i push a little bit to try to wake them up, after 4 or 5 miles of this and no real response, i accept it and just try to find a nice rhythm. Not too long into the ride i'm settled in a bit. just before the 1/2 way point i see a buffalo, that's a pleasant suprise, don't see too many of those in this area. the unspectacularness continues through the remainder of the bike, the climbs are slow and steady, i briefly get stuck behind a trio of cars on a downhill section and then am passed by them on the flat. i enjoy the relaxing coast down into t2: Bike 2:55:50 (19.1 mph).

T2 got in racked my bike, put on my shoes, and back out, a very comfortable and efficient transtion: 1:41

Run (13.1 miles) : the run wasn't bad, not spectacular, it's a nice run along the lake for the first 4 or 5 miles, then it turns in and runs through the campsites, so there is lots of people to help distract from the heat and discomfort. i had some issues and walked a bit on the run course, then decided that's not going to cut it, i need to get some running done, so i muster a decent pace for the remainder of the run, cruising up the climbs, and coasting down through the descents. on the last downhill i let gravity run it's magic, and continue to hold the momentum through the finish line. RUN 1:58:35 (9:03 min/mile) another unspectacular day: 5:33:26. looks like i did some digressing since oceanside.

Mulholland Challenge

Sara invited me to join her and her brother (Eric) for a lovely ride through some very scenic areas North of la. how could i refuse, lots of climbing, technical descents on poorly maintained roads, and lots of miles, it's got me written all over it.

we got started shortly before 7am, and would ride together through the first big climb, there were some fun little descents and a nice section along pch that would prove to be some of the few areas well suited to a tt bike. since i'm in full swing on the triathlon training, that's the only bike in the quiver for anything other than recovery days, and this ride is not intended to promote recovery.

Eric made short work of the descents, he claimed he'd need the time later for the climbs and we'd see him again. today was to be his first day riding more than 50 miles, so there was little ground to argue his point, and it's a fun ride, so we wished him well and set him on his way.

at the top of the first climb, Sara and i pull off to the side to perform some minor adjustments to her bike, she was unable to shift into the big ring for much of the first 2 hours, the most unfortunate part of this is that was the most necessary ring to have for much of the initial portions. a little tweaking and we are back on the road.

At the bottom of a short descent was the first refueling stop, Sara and i stopped, got some water and food, and confirmed her bike was working better, and i wished her well. i was off to get in some good old fashioned suffering and see if i could find Eric along the way.

i passed Eric a bit further along, we talked briefly, and then i carried on with the suffering. my legs were feeling good, and there was much climbing to be done, so i wasn't interested in too much dawdling, figure i might as well get to the climbs while my legs feel good (this might be a bad approach, but i try not to think about riding too much, particularly when it's long riding, i get intimidated easily).

i wound up riding with a small group of cyclists for a good portion of the coming climbs. they stuck pretty well to my well, we chatted a bit, and once the descents got technical i bid them well. fully aware that a tt bike doesn't descend as well as a road bike, add to that my less then stellar bike handling skills, my unfamiliarity with the course, and my desire to not crash = a conservative descent: translated to lots of scenery enjoyment on the descent.

a short way into the descent, the roads went to shite, the were horrendous, my descending style goes from enjoying the scenery to trying to wear my brake pads down so i can get a new set. somewhere along the path a managed to flat, fortunately it was a slow leak so i persisted through to the bottom of the descent before pulling off to change it.

truth be told i didn't really notice it was flat until i was at the bottom. i pull over, change the flat in a very leisurely fashion, and am back onto another 3-4 mile climb. i think its around 70 miles now and i'm starting to feel a bit of tired in my legs. the good news is there is 1 descent, a stretch along pch, and 2 tough climbs, then it's primarily downhill and flat to the finish.

pch was another great stretch, just as i started to settle into a good rhythm, the course turned left and began a lovely steep climb up Decker rd, now my legs were truly getting unhappy with me, i was able to coax them up to the top through a good bit of protesting.

one nice stretch of small rolling terrain which offered a good bit of time trialing and back to the climb. the last of the major ascents, i will my way up the climb and am welcomed at the top by the final fuel stop, some pretzels, banana, look at the tantalizing cooler full of coke, and opt for straight water instead. i'm off, onto a quick descent and then a slightly less quick ascent.

then a nice long descent and an obnoxiously steep and short climb (probably not so bad with less riding leading up to it, but i reserve the right to exaggerate, it makes a better story). a couple more turns, and some nice little rollers, and i'm at the finish line.

i went back to Sara's car, got my phone, and began the lovely internal conversation: i should ride back and find Sara and Eric, but it's so far. after a little back and forthing, i'm back on the bike and heading backwards on the course to see how long it takes to meet up with them. i am growing tired and hungry, losing interest in riding the course backwards, when i come to the top of the obnoxiously steep climb.

easy decision, i'll stop and wait here, i've got to get back to the start/finish anyway, might as well wait and ride back with Sara and possibly Eric. after a little while, Eric goes by, no more than double his longest previous ride. kudos. very shortly thereafter, Sara comes by.

back on the bike and i'll pull a little bit of a train back to the finish. Eric and Sara finish within a couple minutes of each other, we grab some of the food they have (sandwiches a small pasta salad, some berries, and a cookie). head back to Eric's, get some food from the store, and grill up some very tasty steaks, rice, asparagus, and a cold glass of milk.

if you are interested, there is a course map and other data: Mulholland Challenge course from Garmin Connect

Sara has some photos which i might post, then again she has photos from New Zealand which i may post too, so don't' hold you're breath too long. they'll be put up eventually:)

Oceanside 70.3

Swim (1.2 miles)
I lined up a bit wide and towards the front, not expecting a strong swim, but still not ready to concede a back of the pack start. i was lacking the strength to have a good pull, and the endurance to maintain. SWIM 0:35:27 (1:52/100m), a bit slow and lots of work to be done in the next month.

T1
a nice long run up the boat ramp and over to the bike, stripped my wetsuit with no issues, onto the bike. 3:11

Bike (56 miles)
Had a good bike ride, felt solid. spent the first 24 miles just relaxing and enjoying a good rhythm. This would deliver me to the base of the climbs feeling well. over the first 24 miles i did some back and forth with a couple riders, just before we got to the climbs, 1 of the riders made a move and left me, the other was not as strong, and soon dropped off the pace on the climbs. i enjoy picking people off through the climbs and coming into the flat return stretch feeling good and eager to ride strong. there were some good cross winds keeping things interesting, but not really inhibiting the forward progress.

coming back through the backside of camp pendleton, i've got a good amount of push left in my legs and am happily cruising into t2: Bike 2:34:05 (21.8 mph)

T2
no issues, a good little run through, put my socks and sneakers on and i'm off. 1:45

Run (13.1 miles)
I start out feeling pretty good and try to reign in the pace for the first 1/2. it's not long before i see mike coming back finishing up his first lap. Soon thereafter, i come up on victor, he's starting to cramp and have some issues, we talk a bit, and he runs with me for a mile or so, then he drops off the pace a bit, and i wish him well. the first loop went fairly well, i'm on pace to run a 1:35, then i start to feel the lack of running in my legs. a little before mile 9 i accept the inevitable and settle in on the pace, i don't have the miles in my legs to race the last 4 miles, so i'm going to run it strong, but accept a bit less on the run than i'd hoped for: RUN 1:43:32 (7:54 min/mile)

another unspectacular day: 4:57:59. still a bit of work to do before lanzarote.

Challenge Wanaka

i arrived in wanaka thursday afternoon, 2 days prior to the race. It isn't actually intended to be a race, more of a status check and excuse to get to new zealand and visit a bit of the island.

Swim (3800m)
I lined up a bit wide and towards the front, not expecting a strong swim, but still not ready to concede a back of the pack start. It's a two loop swim, so i took it pretty comfortable for the first loop with virtually no draft. There were several cold sections. For the 2nd loop, i switched between a couple sets of feet and came out feeling pretty good, if not a little cold. SWIM 1:09:29 (1:50/100m), a bit slow, but lets me know i'll be fine in lanzarote with 3 - 4 swims a week.

T1
a run up the beach and over the bridge to transition area, grabbed my transition bag, and into the changing tent. sunglasses and i'm on my way. 4:20

Bike (180km)
Had some trouble getting into my shoes initially, then spent the next 20km being cold, holding a very comfortable effort, it's a long day coming. There are some gentle rollers, with a couple that extend long enough to drop to the small chainring. I enjoy catching some of the faster swimmers for the first 40km.

coming into km 60, i spent some time wondering if i would have any issues taking the water bottle with my left hand, in all my races to this point, the aid stations were on my right side, and i took the bottles with my right hand. on top of that, i'm right handed. At km 60, i dropped a pulse bottle, and took the bottle without issue.

I expected 40 - 90km to be a fast section, the course profile shows it to be a net downhill; however, the road texture and headwinds prove otherwise. around the 70km mark, two riders went by me, and i decided to hang on to the wheel through 90km. I maintained a constant effort at a slightly higher speed. Started to feel good, which is convenient as kms 90 - 140 are a net climb up. fortunately what was a headwind on the way down turned to a tailwind for the way back. that combined with my feeling better turned to a faster split through 140km. i had a toilet break at km 120, then back on the bike.

i came around a corner at 140km, and started on one of the longer climbs on the course. something lodged in my front brake, causing me to stop. I checked and didn't find anything in the brake, it must have pushed clear. Upon restarting part way up the hill, I slipped off the pedal and landed on the seat, which no longer sits level, now pointing about 20 degrees down. there goes that comfy riding position i'd been enjoying. The last 40km would prove challenging, due to the new position. I spent a bit of time standing, and moving around trying to limit the discomfort of the new saddle.

I missed one of the last turns, fortunately, the volunteers quickly chased me down, and got me back on course. The last 10km proved a bit challenging, my legs were not terribly happy, though i held a decent pace, i was ready for my legs to be worthless on the run. Bike 5:57:54 (30 km/hr = 18.8mph)

T2
no issues, re-applied sunscreen and off to see how my legs hold up for some 42kms. 2:26

Run (42km)
I start out feeling pretty good and try to reign in the pace for the first 10km. the first loop went fairly well, the first 1/2 of the loop is on trails, along the lake, and a river. I came through the 22 or 23km mark doing all right, though i was slowing steadily. At this point, i've started bartering: ok, i just need to run through 25km or perhaps 30km, then i can walk for a bit.

i try taking in more calories, hopefully it'll bring my legs back around. i'm grabbing em's power cookies and bananas at each station, some water and gatorade. At 30km, im walking up the steeper hills, and contemplating jumping in the river and floating down the course a bit. cool blue water, looks very inviting, flashbacks to canada, where i contemplated jumping in the lake.

on top of that, i can feel the sunburn setting in. lovely another 8kms, and i'm already sunburnt. this will be a great day. I walked from km 33 - 35, popped a motivator, in hopes it would ease the final 7km. it just made me dizzy, apparrently they only work if there's fuel in the tank. 37km, 1 aid station left, i'll just take some water and hold on for the rest. a very unspectacular finish. RUN
4:36:55 (6:34 min/km - 10:34 min/mile)

overall an unspectacular day on a fabulous course. 11:51:04

Silverman 2009

headed down to transition area around 5:30, put my nutrition on the bike checked tire pressure, finalized preparations and made a couple bathroom stops before making my way down to the swim entrance.

The gun went off, and the day's effort was underway. I put in a fair effort for a few hundred meters to work my way up towards the front of the pack and avoid much of the chaos. I found a set of feet, and settled in for a draft at a good comfortable pace. The swim was fairly open, and I found myself bridging up to a faster set of feet on 3 occasions, primarily at turn buoys. I’d make a surge, get to the new set of feet and settle down to allow myself to come back to race effort. I came out of the water feeling pretty fresh and anxious to get on the bike had a minor delay with the wetsuit stripper. gathered my things, and heard mike “you had your best swim yet, time to get to the bike and race smart. SWIM 1:00:26 (1:33/100m) my fastest swim yet at this distance and fastest pace for any triathlon swim over 1 mile.

Transition went well, nothing spectacular, my standard in the tent shoes, sunglasses, helmet, race belt, sunscreen, off to the bike and pedaling. T1 0:02:45

The plan for the bike is to sit back and let things unfold until the turnaround. The ride after the turnaround is more difficult, and provides a good opportunity to make up time. Between miles 5 and 10 1 rider went cruising by, the only rider to pass me while I was riding the entire day. I was feeling good, and doing well at following my plan, lots of calories a good amount of water, and a comfortably solid pace. At mile 45 I saw the first riders heading back from the turnaround, putting them roughly 10 miles ahead of me. I believe there were 10 or 12 riders in front of me at the turn around, and the hunting began.

By the special needs station at mile 53 I had passed 1 rider, and had 2 more not too far ahead. By mile 60 I passed another couple of cyclists, and had 2 more I was pursuing. At mile 70 the course gets pretty fast, and I took an opportunity to rest a bit and enjoy the easy pedaling downhill. Around mile 85 my confidence took a hit, I broke my chain.

At least I’m close to the top of a climb, and not too far from the next aid station (just past mile 90). I picked up the broken chain put it in my pocket, and walked my bike to the crest of the climb. Remounting the bike, I coasted down the hill and as far up the last climb out of the park as gravity allowed. There was roughly 1 mile to the aid station, I began walking. Other riders asked if I needed anything, but none had a chain tool or chain, so I was on my own.

A spectator gave me a ride to the remaining mile to the next aid station. They were extremely helpful in helping me find a chain, the bad part is it took some time. I waited around long enough to find out the support vehicle had neither chain nor chain tools. It was now 1pm, I had until 3pm to get to the bike path before the cutoff, and my race was over. After some time, I decided I’d have to go back to where I was picked up and cover the distance back to the aid station under my own power. Might as well do it while the folks at the aid station where trying to locate a chain for me.

I began the journey back to where I was picked up. The good news is it was downhill, so I was able to coast my bike down. the bad news is that meant running back up the hill with my bike in tow, and either cycling shoes, or bare feet. I opted for bare feet, and jogged the remaining distance out of the park and to the aid station. The time was now 2pm, and still no chain. Race support had found a chain tool, and I started to try and re-use my broken chain in hopes I’d be able to limp the remaining miles on it to T2. After several failed attempts, I thought it’s best to wait for the new chain to arrive, as if the chain breaks, I’ll be several miles from any opportunity for assistance. One of the volunteers had a friend that was buying a chain and chain tool so I could continue my race. I sat around waiting, handed out water and gatorade to riders, and ate and drank.

Finally the chain and tool arrived, I installed the new chain, and quickly sped off, I’m not sure what time it was, but know it had to be getting close to 3. I quickly realized I was unable to get in the big ring. After a quick evaluation, I determined it would be beneficial to turn around go back to the aid station and adjust the front derailleur so I had access to the big ring. with that done, I was back on my way.
the remaining 22 miles went without hitch and I was into T2 around 3:40. Bike 7:37:01 (14.9 mph), approximately 8:40 into the race. For every up there is a down, this is my slowest bike split for any distance triathlon.

Transition 2 was a bit of a task, I was pretty disappointed with the whole bike scenario, and contemplated calling it a day. I would have, except you always have to start the next section and see how things go, the good news is there is relatively few mechanical issues you can have on the run. T2 -???

The run turned out to be a problem, no running legs, the ups seemed far steeper then they were, and the descents far slower than I typically enjoy. It would be 13 miles and nearly 2.5 hours before I saw anybody from pulse. They had all gathered and were waiting just past special needs to cheer me on. I was in no mood for cheering. When I saw them, I threw my nutrition and sunglasses and continued through. It was now 11 hours into the race. I got some food in me at the next aid station and proceeded to walk entirely too much. At mile 15, it became evident that I wasn’t enjoying this, and really didn’t want to be out here anymore. At mile 19, I proceeded to walk through the turn and towards the finishing area. I was done, my mood was sour, I was hungry, and not interested in the 2+ hours I would likely have used to finish the “run”. It was a little after 7pm when I handed over my race number and succumbed to the “toughest course in north america”. The irony lay in the fact that it was by far the best weather conditions the event has seen since its inception in 2005.

Not my best showing, I am still having trouble with the fact that I dropped out. that makes my last 2 events DNF numbers 3 and 4. back to the drawing board, I have exactly 2 months until I go to new zealand and have another go at figuring out the full distance triathlon.

Mission Bay Tri

Running needs to become a priority. If i repeat i enough times, hopefully i'll actually believe it and make it so. I showed up early, set up transition and began wandering around transition.

It was good to see all the faces of the PULSE Mission Bay Training Group wandering around, some nervous, some tired, all smiling and excited. Everybody would have a great day.

Swim (500m)
i lined up by some fast swimmers and figured i'd go for it from the get go today and see what happens. I managed to hold onto the first set of feet for 20meters or so before i was off the back. Another set of feet wasn't too far off, so i made an effort, bridged the gap and would sit there for the majority of the swim. I pushed a solid effort, and before i realized i was approaching the final turn and last 100 meters of the swim. I was breathing hard, and the effort was evident.

T1
a quick run up and through the transtion area, Mike Kelley is just getting ready to head out on the bike. I had some issues in transition, taking the wetsuit off, putting cycling shoes on, sunglasses, helmet, race belt. ready to go. slightly slow, but done nonetheless.

Bike (15km)
Being the 4th wave off, there is a long line of carrots up ahead, time to start catching up. Bike feels good initially, legs complained a bit going over the first overpass, and i responded appropriately - shift to a harder gear. It usually takes a bit of a hard effort before my legs start to come around. I wiggle through the sea world parking lot enjoying the turns and accelerations and am spit out onto the faster section of the course.

Another gear up, and more speed. It takes me almost 4 miles to catch Mike Kelley, but if happens, i reach over and give him a "good game" slap, this time i'm able to keep everything and don't miss a bit on the bike. Fiesta island is fast and i'm enjoying pushing a big gear, then i come around the back side and get a bit of a headwind, things slow a bit, but continue on. To this point i've passed 3 or 4 guys in my division.

My legs start to feel a bit better and are going well, 3 miles left, some wigglies, the overpass, and then coast down into transition 2. I pass Kariem, he's smiling and having a blast. In August when he got his bike and decided to get healthy, he was having trouble riding 4 miles from home to work, he ran a mile as fast as he could, it took him 13 minutes, just over 2 months later, he's completed his 1st tri, i'm pretty sure he averaged better than 12 minute miles for 3.1 miles, he's lost 30 pounds and is excited to continue with his new found lifestyle.

I pass 1 more guy in my division in the last 1/2 mile of the bike. I dismount, get caught behind a guy at the dismount line, and am into T2.

T2
This goes much more smoothly, I get off the bike, rack it, drop my helmet slip into my shoes, and am off. I know there is at least 1 runner coming for me, no time to waste.

Run (5km)
I start out pretty good, a little conservative, just because i'm not sure how my legs are going to respond to a fast effort, it's been a while since i did any speedwork, and i haven't run in almost 2 weeks.

legs feel ok, so i pick it up a bit, there are still a good number of people in front of me, so i start picking them off. I run by a couple people i know, and exchange a quick hello. Just over 1 mile into the run, i see Victor coming the other way, that's good, he started 5 minutes ahead of me. Then i come around the corner and see i've still got a bit of running to do to get up to where i saw Victor. I also get a chance to look back and see the orange jersey, i passed at the end of the bike, running steadily behind me, even closing a bit.

Lovely, it hurts, and now i get to run a bit harder. the good news is this was the easiest portion of the race. there are a couple more little turns and wiggles that offer me an opportunity to get a status check on the orange jersey, he's hanging right there about 20 seconds back. I push pretty good over the overpass, after this, it's downhill, i let it go a bit, he's still holding steady.

coming around to the final climb up, if i can get to the top of this last overpass before the orange jersey, i can likely hold him off through the finish. There's no looking back, just running now. I get to the top, and let gravity take me back down to the final 0.1 miles. Time to pick up the pace, my legs turn over a bit quicker, and threaten to give out, even get a bit soft on a couple steps. I can see the finish chute, and know it's time to start racing. Again i quicken and go see how long i can hold this.

I cross the line with the orange jersey behind me. turns out he was 10 seconds behind me. He definitely made me run hard.

AFTER
I had a good time, and was able to see many of the PULSE Mission Bay Triathlon Training group come across the line. All but 1 of the participants started and finished the triathlon. That 1 particant was extremely sick the week or so leading up to the triathlon. Another of the participants was diagnosed with thyroid cancer less than a week before the triathlon. She decided to come out and participate regardless. She finished and was extremely pleased with her accomplishment on the day.

We gathered at the PULSE tent and exchanged stories about how much fun it was and how everybody felt and their thoughts. It was a good start to a good day.

Iroquois Trails 100 (i mean 50)

An interesting day in my experiment to find my running legs, and see what it's like to be a professional athlete, traveling all over to race.

I got up early, Melissa and Phil drove me to the start. The good news is the weather was a bit warmer than it had been the previous nights, so i was ok with long sleeves, a hat, and gloves.

GATHERINGS LOOP
Run started at 5am, and was a nice comfortable start. My legs felt pretty good to start out. it's an easy flat mile, then about 1/2 mile climb to the top of the ski lift, and down. I opt to take the descents slower than usual in hopes of preserving my legs. legs still feeling good as i come back into the gatherings/start area.. i get rid of the long sleeve shirt, hat, and gloves and am on my way again.


GATHERINGS To PIPELINE RD
the next 6.3 mile section, this is a fun section, some technical portions with lots of tree cover before being dumped onto a road for the last mile. I'm still running conservative and enjoying it. weather is warming up, but in the tree cover, it's a bit chilly for my short sleeves and shorts. the next aid station comes fairly easily, legs still good.


PIPELINE RD LOOP
the next 5.4 mile section is a good bit of fun, spending a fair amount of time in the tree coverage. no issues, food is coming in good. i feel good, the bean and cheese burritos seem to be doing the trick. this 5.4 miles takes 1:04 (11:40 min/mile). so far things are very consistent, and i'm feeling good.


PIPELINE RD To GATHERINGS
time to head back towards the gathering, the same section as the previous 6.3 miles, in reverse. on the way back, it's starting to warm up, and i'm feeling pretty good, i hold a slow steady pace, hoping to conserve for the later miles.


GATHERINGS To GREEK PEAK
i get another bean and cheese burrito, some roctane, refill my pockets and water, and am off again. heading out towards daisy hollow rd for the out and back. the first section is a 3.7 mile jaunt, the majority of which is spent climbing the 800 feet up to the top of the ski resort. My legs are feeling good, so i run anythign that is relatively flat, and have a good section.


GREEK PEAK To ROCK PILE
i eat a little, refill my water bottle and am off again. At this point, the fatigue begins to set in. There is a good amount of downhill, which i try to run at a comfortable pace. despite how gradual the uphills are, i find myself walking. as quick as the highs come, so come the lows. i do what i can to run, but my legs are tired and beginning to rebel.


ROCK PILE To DAISH HOLLOW RD
i eat some food and drink a bit, trying to get nutrition and and snap out of the slump i'm quickly sinking into. I'm slogging along at a poor impression of a shuffle, and there is no sign of reprieve to come. Things are slightly better, but that's primarily due to the course trending downhill through this section.


DAISY HOLLOW RD To ROCK PILE
my dad, Phil, and Melissa are here to cheer me on and see if i need anything. i take another bean and cheese burrito, a pita and some hummus. i need something to try and get my legs moving. Things are going downhill and getting very slow. i have a few spots on my feet that are rubbing, so i get some duct tape and start wrapping my feet. Then i'm back off on my way. not really any improvement, i spend much of this section walking and when i do attempt to run, it's very slow.


ROCK PILE To GREEK PEAK
quite the suprise at rockpile, Phil and Melissa have made the trek to the aid station and are waiting when i get there. more hummus and pita, bean and cheese burrito, some coke, and i'm back on my way. Still slow going and no sign of improvement.

GREEK PEAK To GATHERINGS
at greek peak, i think my dad is there, Melissa, Phil, and Tracy shows up before i head out again. some coke, a little liquid and i'm back out to head down to gatherings. At this time, i feel like i'm making good time, and seem to be running fairly well. Then again it is pretty much downhill. i get into gatherings and am greeted by Phil, Melissa, and Tracy. i get some food and lay down. it's time to take inventory, i just ran the down from greek peak, far more downhill than climbing, and i held a 12:25 pace, just 25 miles earlier i ran the route in reverse (a much more challenging route, and held an 11:21 pace). my legs are tired, i'm walking a lot. my intention is to come out and become a better runner. if i'm not running, i'm not going to get better at it. walking doesn't make a good runner.

i opt to drop from the run. i lay there for a while before heading back to the hotel and showering. Then it's back home, still in time for dinner. See how things go in a couple weeks at mission bay triathlon.

AS#	Aid Station	Section Mileage	Overall Mileage	Section Time	Overall Time	Section Pace	Overall Pace
1	Gatherings	5.7	5.7	01:05	01:05	11:24	11:24
2	Pipeline Rd	6.3	12.0	01:14	02:19	11:44	11:34
3	Pipeline Rd	5.4	17.4	01:04	03:23	11:51	11:40
4	Gatherings	6.3	23.7	01:18	04:41	12:22	11:51
5	Greek Peak	3.7	27.4	00:42	05:23	11:21	11:47
6	Rock Pile	4.3	31.7	01:11	06:34	16:30	12:25
7	Daisy Hollow	5.2	36.9	01:15	07:49	14:25	12:42
8	Rock Pile	5.2	42.1	01:34	09:23	18:04	13:22
9	Greek Peak	4.3	46.4	01:17	10:40	17:54	13:47
10	Gatherings	3.7	50.1	00:46	11:26	12:25	13:41