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<p style="text-align:center;"><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Blalock Lakes Sprint Triathlon Race Report</span></span></strong></p>
<p style="text-align:center;"><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">June 4, 2011</span></span></strong></p>
<p> </p>
<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Short Report:</span></span></strong></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Swim: 11:50 – 5<sup>th</sup> in Age Group</span></span></p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">T1: 1:32.1 - I got to start to work on my transitions</span></span></p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Bike: 41:54.6 – 4<sup>th</sup> Age Group</span></span></p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">T2: 40.8</span></span></p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Run: 22:04.5 – 2<sup>nd</sup> Age Group</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Finish time – 1:18:22.7 – 26 of 228 overall – 3 of 31 Age Group</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;"><strong>Weather Report</strong> - <span style="font-size:medium;">Min./Max.: 76.4 °F/81.3 °F; Humidity: 71.2%; Dew point: 67.6 °F; Wind Speed: 2.8 mph<span style="display:none;"> </span></span></span></span></p>
<p> </p>
<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Long Report:</span></span></strong></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">I woke at 0400 to pack the truck and leave the house by 0430 which we managed to leave by 0435 which was good. I wasn’t feeling the greatest when I woke, with the stomach just not feeling so great. Since I wasn’t feeling so hot I didn’t take in as much fluid as would have liked when I got up and on the way to the race. It was quite warm out when we left the house. The temperature gauge in the truck read 78 and one on a road sign read 80 and it was only 0430 in the morning. I thought this is going to be a hot one today and I need to take in as much fluid as I can.</span></span></p>
<p> </p>
<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Breakfast</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">: Peanut butter bagel, half a banana and 20 oz of Cerasport and Base Amino. I wanted to take in more fluid, but the stomach just wasn’t having any more.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">We arrived at the race site right at 0600 which was when they were opening packet pick up so I had plenty of time to get thing situated and set up before the 0800 start. After I picked up my packet I ran into “Stitcher” and her friend “Rabbit” on my way to the truck. We got word at that time that the water temperature was 87; ouch, bath water for the swim.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;"><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/88030/width/1000/height/800/flags/" target="_blank"><img alt="DSC_3250.JPG" class="lightbox-enabled" data-id="17025" data-type="61" src="http://www.kickrunners.com/content/type/61/id/17025/width/960/height/470" style="; width: 960px; height: 470px"></a></span></span></p>
<p> </p>
<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Swim</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">: I was in the second wave starting 3 minutes behind the first wave. I felt good from the start of the race; however, I did find that kept drifting to the right heading to the first buoy. I kept a steady stroke from the start of the race and when I made it to the first turn I moved to the inside and made the turn without incident despite have multiple people around me. On the way back to the finish of the swim, I kept spotting and I feel as though I kept pretty straight. I finished the swim with an official time of 11:50.8. I was happy with my time, almost 90 seconds faster than last year. I have mixed feeling about the swim. I felt good throughout which was great, but for how good I felt swimming I thought my time would have been faster.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;"><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/88032/width/1000/height/800/flags/" target="_blank"><img alt="DSC_3297.JPG" class="lightbox-enabled" data-id="17026" data-type="61" src="http://www.kickrunners.com/content/type/61/id/17026/width/960/height/470" style="; width: 960px; height: 470px"></a></span></span></p>
<p> </p>
<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">T1</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">: I took my time in the transition. Socks, shoes, number belt, helmet, glasses, bike, and off I went to start the bike. It took 1:32.1, nine seconds slower than last year.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;"><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/88034/width/1000/height/800/flags/" target="_blank"><img alt="DSC_3310.JPG" class="lightbox-enabled" data-id="17027" data-type="61" src="http://www.kickrunners.com/content/type/61/id/17027/width/960/height/470" style="; width: 960px; height: 470px"></a></span></span></p>
<p> </p>
<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Bike</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">: I debated on whether I should carry one or two water bottles with me on the bike. I didn’t think I would take in more than one bottle, but thought I should have a second just in case. I decided to carry two. Each bottle consisted of Cerasport and Base Amino mix. My goal on the bike was to ride faster than last year although I know there are a lot of factors that influence the outcome of each race. This year the toughest part of the course had a head wind off approximately 2.8 mph where last year it was a tail wind of 4.5 mph which makes a big difference. I was keeping a pretty steady pace at just over 21 mph. I wanted more, but I was happy with the current speed so I decided to maintain. Somewhere between mile 4 – 6 I was passed for the first time and it just happened to be someone in my age group. I couldn’t stay with him so I let him go and then somewhere between mile 6 – 8 the first place female came by me and shortly later another guy in my age group and he was the last to pass me. I had no idea how many guys were in front of me. The hills were beginning to take a toll on the legs and I was beginning to slow while climbing and the hill around mile 10 I slowed, but I was still passing people and could see the last guy that passed me. Once I finished the last little climb I pushed all the way to the transition averaging 21.3 mph, 15 seconds faster than last year. But here is what I noticed when comparing the two races. Last year my Heart Rate was above 90% for 90% of the ride; this year my Heart Rate was in the 80-90% range for 90% of the ride. Now that I am looking at the comparison, I am much happier with my race. Same speed as last year with less effort.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;"><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/88036/width/1000/height/800/flags/" target="_blank"><img alt="DSC_3329.JPG" class="lightbox-enabled" data-id="17028" data-type="61" src="http://www.kickrunners.com/content/type/61/id/17028/width/960/height/470" style="; width: 960px; height: 470px"></a></span></span></p>
<p> </p>
<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">T2</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">: Again as I entered transition I was taking my time. Bike racked, helmet off, hat on, running shoes, and then I grabbed my hand held water bottle holder (last minute decision) and the extra water bottle on my bike. I put the water bottle in it as I was heading out the transition area.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;"><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/88038/width/1000/height/800/flags/" target="_blank"><img alt="DSC_3339.JPG" class="lightbox-enabled" data-id="17029" data-type="61" src="http://www.kickrunners.com/content/type/61/id/17029/width/960/height/470" style="; width: 960px; height: 470px"></a></span></span></p>
<p> </p>
<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Run</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">: I had a great run last year and knew I would be slower this year. I just wanted to have a good run. As I left the transition area and headed up the hill I was feeling pretty good. My first glance at my watch I was a around 7:15 pace as I was heading up the hill, which is when I got a cramp in my side which nearly brought me to my knees. I decided to walk it out. It went away in a matter of a few seconds, but it slowed my pace drastically. I came through mile 1 in 8 minutes flat. The good news I was feeling much better and was picking up the pace. When I made the turn around my overall pace was at 7:35 so I knew I was gaining ground again. I hit the mile 2 marker in 15:10 (7:10 pace). I continued to push through the remainder of the hill before we started heading back down to the finish line. I hit mile 3 in 22:04 (6:54 pace) and then pushed all the way to the finish line finishing in 22:24 (7:06 pace). I ran much better than I thought I would, although I did stop to walk during the first mile.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;"><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/88040/width/1000/height/800/flags/" target="_blank"><img alt="DSC_3370.JPG" class="lightbox-enabled" data-id="17030" data-type="61" src="http://www.kickrunners.com/content/type/61/id/17030/width/960/height/470" style="; width: 960px; height: 470px"></a></span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Overall I am very happy with the race. I wasn’t feeling the best and I didn’t put 100% effort into the race and managed to have a finish time better than last year by 23 seconds. I placed 3 in my AG which was a surprise and I am glad I stuck around for the awards.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;"><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/88042/width/1000/height/800/flags/" target="_blank"><img alt="DSC_3404.JPG" class="lightbox-enabled" data-id="17031" data-type="61" src="http://www.kickrunners.com/content/type/61/id/17031/width/960/height/470" style="; width: 960px; height: 470px"></a></span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">It was a great day. I got to hang out with a bunch of friends and meet new once. As well as of the 5 people that I knew racing, 3 of us received an award.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Thank you <a href="http://www.baseperformance.com/" target="_blank">Base Performance</a>, <a href="http://www.brooksrunning.com" target="_blank">Brooks</a>, and <a href="http://www.ceraproductsinc.com/productline/cerasport.html" target="_blank">Cerasport</a>.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Happy Training Everyone!</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">God Speed!</span></span></p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">David</span></span></p>
<p style="text-align:center;"><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">June 4, 2011</span></span></strong></p>
<p> </p>
<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Short Report:</span></span></strong></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Swim: 11:50 – 5<sup>th</sup> in Age Group</span></span></p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">T1: 1:32.1 - I got to start to work on my transitions</span></span></p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Bike: 41:54.6 – 4<sup>th</sup> Age Group</span></span></p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">T2: 40.8</span></span></p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Run: 22:04.5 – 2<sup>nd</sup> Age Group</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Finish time – 1:18:22.7 – 26 of 228 overall – 3 of 31 Age Group</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;"><strong>Weather Report</strong> - <span style="font-size:medium;">Min./Max.: 76.4 °F/81.3 °F; Humidity: 71.2%; Dew point: 67.6 °F; Wind Speed: 2.8 mph<span style="display:none;"> </span></span></span></span></p>
<p> </p>
<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Long Report:</span></span></strong></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">I woke at 0400 to pack the truck and leave the house by 0430 which we managed to leave by 0435 which was good. I wasn’t feeling the greatest when I woke, with the stomach just not feeling so great. Since I wasn’t feeling so hot I didn’t take in as much fluid as would have liked when I got up and on the way to the race. It was quite warm out when we left the house. The temperature gauge in the truck read 78 and one on a road sign read 80 and it was only 0430 in the morning. I thought this is going to be a hot one today and I need to take in as much fluid as I can.</span></span></p>
<p> </p>
<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Breakfast</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">: Peanut butter bagel, half a banana and 20 oz of Cerasport and Base Amino. I wanted to take in more fluid, but the stomach just wasn’t having any more.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">We arrived at the race site right at 0600 which was when they were opening packet pick up so I had plenty of time to get thing situated and set up before the 0800 start. After I picked up my packet I ran into “Stitcher” and her friend “Rabbit” on my way to the truck. We got word at that time that the water temperature was 87; ouch, bath water for the swim.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;"><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/88030/width/1000/height/800/flags/" target="_blank"><img alt="DSC_3250.JPG" class="lightbox-enabled" data-id="17025" data-type="61" src="http://www.kickrunners.com/content/type/61/id/17025/width/960/height/470" style="; width: 960px; height: 470px"></a></span></span></p>
<p> </p>
<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Swim</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">: I was in the second wave starting 3 minutes behind the first wave. I felt good from the start of the race; however, I did find that kept drifting to the right heading to the first buoy. I kept a steady stroke from the start of the race and when I made it to the first turn I moved to the inside and made the turn without incident despite have multiple people around me. On the way back to the finish of the swim, I kept spotting and I feel as though I kept pretty straight. I finished the swim with an official time of 11:50.8. I was happy with my time, almost 90 seconds faster than last year. I have mixed feeling about the swim. I felt good throughout which was great, but for how good I felt swimming I thought my time would have been faster.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;"><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/88032/width/1000/height/800/flags/" target="_blank"><img alt="DSC_3297.JPG" class="lightbox-enabled" data-id="17026" data-type="61" src="http://www.kickrunners.com/content/type/61/id/17026/width/960/height/470" style="; width: 960px; height: 470px"></a></span></span></p>
<p> </p>
<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">T1</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">: I took my time in the transition. Socks, shoes, number belt, helmet, glasses, bike, and off I went to start the bike. It took 1:32.1, nine seconds slower than last year.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;"><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/88034/width/1000/height/800/flags/" target="_blank"><img alt="DSC_3310.JPG" class="lightbox-enabled" data-id="17027" data-type="61" src="http://www.kickrunners.com/content/type/61/id/17027/width/960/height/470" style="; width: 960px; height: 470px"></a></span></span></p>
<p> </p>
<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Bike</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">: I debated on whether I should carry one or two water bottles with me on the bike. I didn’t think I would take in more than one bottle, but thought I should have a second just in case. I decided to carry two. Each bottle consisted of Cerasport and Base Amino mix. My goal on the bike was to ride faster than last year although I know there are a lot of factors that influence the outcome of each race. This year the toughest part of the course had a head wind off approximately 2.8 mph where last year it was a tail wind of 4.5 mph which makes a big difference. I was keeping a pretty steady pace at just over 21 mph. I wanted more, but I was happy with the current speed so I decided to maintain. Somewhere between mile 4 – 6 I was passed for the first time and it just happened to be someone in my age group. I couldn’t stay with him so I let him go and then somewhere between mile 6 – 8 the first place female came by me and shortly later another guy in my age group and he was the last to pass me. I had no idea how many guys were in front of me. The hills were beginning to take a toll on the legs and I was beginning to slow while climbing and the hill around mile 10 I slowed, but I was still passing people and could see the last guy that passed me. Once I finished the last little climb I pushed all the way to the transition averaging 21.3 mph, 15 seconds faster than last year. But here is what I noticed when comparing the two races. Last year my Heart Rate was above 90% for 90% of the ride; this year my Heart Rate was in the 80-90% range for 90% of the ride. Now that I am looking at the comparison, I am much happier with my race. Same speed as last year with less effort.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;"><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/88036/width/1000/height/800/flags/" target="_blank"><img alt="DSC_3329.JPG" class="lightbox-enabled" data-id="17028" data-type="61" src="http://www.kickrunners.com/content/type/61/id/17028/width/960/height/470" style="; width: 960px; height: 470px"></a></span></span></p>
<p> </p>
<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">T2</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">: Again as I entered transition I was taking my time. Bike racked, helmet off, hat on, running shoes, and then I grabbed my hand held water bottle holder (last minute decision) and the extra water bottle on my bike. I put the water bottle in it as I was heading out the transition area.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;"><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/88038/width/1000/height/800/flags/" target="_blank"><img alt="DSC_3339.JPG" class="lightbox-enabled" data-id="17029" data-type="61" src="http://www.kickrunners.com/content/type/61/id/17029/width/960/height/470" style="; width: 960px; height: 470px"></a></span></span></p>
<p> </p>
<p><strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Run</span></span></strong><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">: I had a great run last year and knew I would be slower this year. I just wanted to have a good run. As I left the transition area and headed up the hill I was feeling pretty good. My first glance at my watch I was a around 7:15 pace as I was heading up the hill, which is when I got a cramp in my side which nearly brought me to my knees. I decided to walk it out. It went away in a matter of a few seconds, but it slowed my pace drastically. I came through mile 1 in 8 minutes flat. The good news I was feeling much better and was picking up the pace. When I made the turn around my overall pace was at 7:35 so I knew I was gaining ground again. I hit the mile 2 marker in 15:10 (7:10 pace). I continued to push through the remainder of the hill before we started heading back down to the finish line. I hit mile 3 in 22:04 (6:54 pace) and then pushed all the way to the finish line finishing in 22:24 (7:06 pace). I ran much better than I thought I would, although I did stop to walk during the first mile.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;"><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/88040/width/1000/height/800/flags/" target="_blank"><img alt="DSC_3370.JPG" class="lightbox-enabled" data-id="17030" data-type="61" src="http://www.kickrunners.com/content/type/61/id/17030/width/960/height/470" style="; width: 960px; height: 470px"></a></span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Overall I am very happy with the race. I wasn’t feeling the best and I didn’t put 100% effort into the race and managed to have a finish time better than last year by 23 seconds. I placed 3 in my AG which was a surprise and I am glad I stuck around for the awards.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;"><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/88042/width/1000/height/800/flags/" target="_blank"><img alt="DSC_3404.JPG" class="lightbox-enabled" data-id="17031" data-type="61" src="http://www.kickrunners.com/content/type/61/id/17031/width/960/height/470" style="; width: 960px; height: 470px"></a></span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">It was a great day. I got to hang out with a bunch of friends and meet new once. As well as of the 5 people that I knew racing, 3 of us received an award.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Thank you <a href="http://www.baseperformance.com/" target="_blank">Base Performance</a>, <a href="http://www.brooksrunning.com" target="_blank">Brooks</a>, and <a href="http://www.ceraproductsinc.com/productline/cerasport.html" target="_blank">Cerasport</a>.</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">Happy Training Everyone!</span></span></p>
<p> </p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">God Speed!</span></span></p>
<p><span style="font-size:12pt;"><span style="font-family:'times new roman', serif;">David</span></span></p>
