Race report for The Nation's Triathlon:
Sunday September 14 , 2008
Weather: Sunny, hot—around 80 at race start time, humid—around 70% or more at start time. In other words, it was gross outside. I was sweating just setting up my transition area at 6 AM. The good thing about the weather is that muscles loosen up quickly

Swim: 28:04—actually out of water in about 26:30—Hr 155. 27/244 age group, 170/1440 men, 230/2391 overall
I didn't want to put on my wetsuit until as late as possible so I waited until about 8 mins before we got in the water. Water temp was 77˚. Kind of wished I had a sleeveless wetsuit for this one.
Was in the fourth wave, which was good because those who were out later were going to get scorched. Felt good going out, a bit of current against but nothing really. Had plenty of room to swim, except one person next to me could not swim straight and kept cutting me off for about a 100-150 meter stretch, so I pushed ahead past him. Hit the turn around back home feeling good, breathing fine. No issues with the sun as heard was the case with many swimmers last year. Thought there was a bit of a current with me but I think that was more hope than anything. Water got choppier as I headed toward last turn buoy and then as I headed to dock it was ocean like. Kicked harder to get legs loosened up for bike during last 100 meters. No stairs in water, but rather a ladder. That was fun—trying to climb a ladder in a wetsuit with tired arms while breathing hard. No volunteers helping to pull you up either. Quick run up grassy hill and then under shower and then about another 150 yards to transition entrance.
Note about the water in Potomac: It is kind of dirty. For those who think Hudson was bad at NYC, this was worse.

T1: 1:20—It was nice to have my bike once again near bike out—HR 163, 4/244 age group, 34/1444 men, 39/2391 overall.
Had to run over a bit of rough ground, including patches with wood chips, got out of wetsuit no issues, everything went fairly smoothly, mounted my bike and off I went, I thought

Bike: 1:12:14, avg 20.6 MPH, HR 155, 102/244 age group, 513/1440 men, 545/2391 overall. The fun began went I went to put my feet into my shoes. I mistakenly put the shoes on the wrong sides, in other words I was trying to put my right foot into my left shoe First time I have ever done this. I got off, put the shoes on and hopped back up. That was a waste of 20 secs. It took about 5 miles for my legs to feel good while riding. There was one uphill portion of about 200 feet up an entrance ramp to the highway that actually helped me get loosened up. Rest of course was relatively flat. Roads were nice and smooth. Was averaging about 22 MPH. Some slight downhills got me up to about 27 or so. Hit halfway point at about 33-34 mins with faster part of course coming up because there were going to be fewer turns. Had to deal with one guy who was playing the cat and mouse game of passing back and forth. Was sweating a lot because of humidity. Luckily most of ride was in shade. Was on way to bike PR, definitely saw sub 1:10. Then on last turn after slowing somehow lost traction on back tire and I took a tumble. I HAVE NO IDEA HOW THIS HAPPENED. Chain fell off, lost some items out of bike back, bent right brake handle but nothing major. Had some trouble getting chain back on. Deraileur may be bent but got items back together (shoved them in shorts) got chain back on and hammered it home. Later I noticed the slight road rash and huge bruise on inside of right knee. Lost 2 mins here (I think). Got into T2 with legs feeling ok but not as well as they did during PR race last month.

T2: 1:17—14/224 age group, 106/1440 men, 132/2391 overall—HR 157. Pretty smooth (emptied all the stuff from bike that fell out from my shorts) except for right shoe insert getting stuck but other than that grabbed my stuff and was on my way. It was getting hot out now.

Run: 51:31, 8:20/mile pace—HR 160. 58/224 age group, 305/1440 men, 355/2391 overall. Started run feeling comfortable, focused on form and keeping steady. Humidity started to factor in here. I was wearing visor instead of hat because I thought that was reason I was getting so overheated during NYC. No issues with hamstring. First two miles I was feeling ok. Sun not too bad. Tried to cool down with water and ice but ice just melted fast. From two miles to the end, I was not feeling my best. NO SHADE on this part of course. I was soaking wet with water and sweat, feeling thirsty whole way. Only took water, no Powerade since it was the blue stuff that I don't like. Last mile plus I was feeling not so good. Felt left hamstring beginning to cramp. I was spent but managed to run down final stretch with smile on face and Capitol Building in the background for a great photo.

Final time: 2:34:29, 40/224 age group, 224/1440 men, 248/2391 overall. Total calories burned 3007. Avg hr 156.
To give you an idea of how conditions affected everyone, best run time was 37:42, which is slow for an Oly tri run time. And no one broke two hours overall.

Positives: Transition times, swim time especially with longer run to transition, bike time (up until falling over), finished in top 16% in men and top 11% overall

Negatives: Run time, putting shoes on wrong pedals, falling over during bike, weather conditions (could not control). Missed PR by 8 mins.

Race is very well organized, course is fairly flat for both bike and run, roads are in very good condition for the most part, completely blocked off to traffic, huge transition area, great finishing up in downtown DC. Well organized at finish area too. Cool medal too and get a tech t-shirt too. Would definitely do this one again.

This year has been a heavy volume training and racing year for me. This is most likely my last big race of the year. With our new addtion on the way next March, I will not be racing as much. Throughout everything I have done, my wife, Tammy, has given me more support than anyone could ever ask for. She has gotten up early in the morning on some hot days just to cheer me on for the few seconds that I pass by only to wait for over an hour or more to see me pass by again. Hearing her voice when I need that last little push to the finish line makes me want to keep going forward no matter how much I am hurting or how tired I may be. And the only thing better than finishing is seeing her smile and getting a kiss from her when I am done. I joke and call her my one woman support team, but she gives me the motivation of a group one hundred times larger. Without her, I would not be able to achieve what I have.

And to everyone in my family who has listened to my detailed play by play when I have finished a training week or a race, thank you for listening and giving me your support. I will always remember having you there in New York for what was my toughest day in racing by proudest day as well because I was able to share what's important to me with you all.