2018 St George 70.3 Race Recap

Background

I signed-up for St George just a month prior, the day before TX70.3.  I was considering "St G" vs Florida, but chose St G specifically because it provided me a greater challenge and likely a greater fitness boost.  I had done the race three times prior and not been able to race well on the course -- it does NOT suit my strengths.  Both the bike and run are quite hilly, which favors athletes with high-end aerobic capacity, which I surely do not possess.  In my three prior attempts, I finished in 5:02 +/- 2-minutes.  2016 was my best performance on this course, where I placed 20th in the age-group.  Clearly, this course presents me with ample challenge.

Race Prep

After TX70.3, a month prior, training had continued well with the focus remaining on intensity.  I did, however, just barely start endurance-training with an 80-mile bike the weekend before the race.  After that ride, I started to taper for St George; I wanted to "race" rather than "train-through".  The Performance Management Chart (PMC) shown below shows that I resumed, and even ramped-up training right after TX70.3 -- hitting a Acute Training Load (ATL) of 165 and Chronic Training Load (CTL) of 112 the weekend prior.  The significance of those metrics comes in their context.  First, nearly ALL of that training load was built on intensity -- lots of short, hard sessions.  As my body disdains intensity, this training load was a challenge.  Second, I broke through an ATL plateau of ~110, heading into TX70.3.  I have noticed through a few years that plateaus present during the season and if one is patient and keeps working through them, they can be surpassed.  Third, a CTL of 112 (equivalent to 127 in TrainingPeaks/WKO) tells me I am at requisite Ironman fitness -- and without even doing any significant volume (yet).

Gear Prep & Changes

I made a few important gear changes, that I was eager to try at St G, including:

• Front hydration -- I purchased a great little carbon fiber mount from Alden Designs to provide a better mounting platform than what was provided in the stock FSA DS1 system.  I was unhappy with how unstable it was in prior races.  In the training ride I did with the new carbon fiber mount, the system was significantly more secure.  However, the drink tube was ill-positioned (not a result of the new mount, just a design flaw in the hydration system) in that the tube would cover the power meter computer and also tend of get in the way when I went from the horns to the aero pads.  So, I tried rotating the bottle (and mount) so that the drink tube could fold-down away from the power meter computer and away from my arms.  While this configuration looked like it would accomplish my needs, it turned out to be awkward because the drink tube was too far to the back of the bike to reach well while riding.  I discovered this issue in the short ride the day before St G.  I was able to address to some extent by simply pushing the hydration system further forward on the aero-bars.

• Nutrition bottle mount -- I also wanted to improve the access to the nutrition bottle that I had on the back of the saddle.  While this position was pretty aero, I had a hard time reaching it, especially with numb fingers, which tends to happen at St G.  So, I took the plunge and drilled holes in the bike's beam so I could mount a bottle cage on the top of the beam.  This position would be easy to access and also likely more aero than behind the saddle.  While this position was ideal in those respects, I found it actually interfered with my knees when riding out of the saddle.  It was rideable, just not ideal. It was also a bit more challenging to mount the bike in this position.  So, it's likely this bottle cage will turn into something else.
• Wetsuit -- My friend Chris Douville has some VERY good contacts and was able to help secure me a great deal on a HUUB wetsuit, the same model as I swam in TX70.3.  I am so pleased with this new gear addition!
• Bike Gearing -- Unlike 2016 when I rode Snow Canyon with a 11x23 cassette (and I was only able to use the 22!), I decided to spend the 5-minutes and put on a 10x27.  That was a smart move!

Race Plan

Swim: (Predicted: 29:00 to 30:30)

• Again, my plan was to start easy and build the effort
• As I was a ~30-minute swimmer, I was planning to seed with that group, which would put me nearer to the front of the race (a much safer position)

Bike: (Predicted: 2:25:00 to 2:32:00)

• Pacing:
• PSI=38 when speed < 15MPH, 45 otherwise
• Using this plan and a tolerance of +/- 5% yields the predicted bike split in Best Bike Split 

Run: (Predicted: 1:30:30 to 1:33:30)

• Pacing: steady effort @ target HR=155
• I predicted the run split based on the TX 70.3 pace, but the first three miles would zap 3-minutes

Race Report

Weeks before, I decided to drive to St George rather than fly, even though that meant 19-hours of driving.  I headed out Thursday afternoon, at the tail-end of a storm and was actually a little concerned about making it over the Loveland and Vail passes.  Indeed, there was a good amount to snow, but the roads were in good condition.  I had the time and foresight to download an audiobook, which I had started reading in 2016, but had not resumed.  Wow, what a pleasure it was to listen to Matt Fitzgerald narrate his book, How Bad Do You Want It?  The book was incredibly dense, informative, and entertaining.  It was also perfectly suited for the endeavor I was undertaking.  I drove to Salina, UT the first day and was settled in bed near 9pm.  The next morning, I was on the road near 630am and rolled into St George Friday morning near 930am.  I was able to get through registration and bike drop-off by 2pm.  I was also able to check into the hotel early and kick my feet up a bit before having lunch with a new friend.  Thus, the day before the race was relaxed.

Race morning, I woke at 430am.  Breakfast consisted of black coffee, some instant, sugary oatmeal, a banana, and a bottle of with 200kCal EFS drink + 200kCal of MTC powder.  This was nearly the same drink that did not go down well on Ocala, except I swapped the UCAN for EFS drink; the latter seemed to settle much better than the UCAN/MCT concoction.  I drove the car and parked on Main Street, about 1-block from the finish.  This position served me well later in the day. 

Historically (for me at least), St G has been absolutely FRIGID in the morning.  However, race morning this year was shaping up to be a gorgeous day.  It was near 60*F and no wind.  I was able to get through the necessary prep very quickly and find a huge row of open porta-potties at the far end of the parking lot (SCORE!).  As I was waiting in line for the potty, I spotted Keish Doi.  It's great running into folks who I've known and respected for many years, especially from all over the world.

There was plenty, but not too much, time to get the final prep done before entering into the HUGE crowd of folks lining up to seed themselves for the swim.  I seeded with the 30-33 minute swimmers, which was the third group.  There were perhaps 300-400 folks ahead in the sub-27 & 27-30 minute groups.  The cannon boomed and the crowd started moving ever so slowly to the water.  They were letting three folks go at increments of about 3-seconds.  So, it took a good 10-minutes to get down to the water.  Amazingly, Keish ended up starting to my left exactly at the same time as me.

Swim (Predicted: 29:00 to 30:30 / Actual: 31:07)

• As the seeding process let out only a few swimmers at a time, the only challenge in starting the swim was dealing with the 55*F water in the face.  While I was a bit concerned, I was able to establish a good breathing pattern within 30-seconds
• As a result of the calm conditions, the water surface was pretty smooth.  The only chop we experienced was from some boat that must have gone by somewhat close to the course.  I was maintaining a straight line along the buoys and was able to push the pace pretty well.  Visibility was also quite good.  I was looking for some fast feet to grab onto, but not finding any of interest.  However, after making the first turn, there appeared some sort of human-amphibian -- a 26-minute swimmer -- somehow mis-seeded.  I tried to latch-on, but they were just too fast and I let them go
• I was 6th out of 172 out of the water in my age group (top 3 percentile), which is pretty close to the performance in TX70.3

Bike (Predicted: 2:25 to 2:32 / Actual: 2:23:34)

• Once on the bike, I started working the planned PSI, which would have me riding on average 23MPH @ 230Watts, which would be pretty comfortable.  This plan seemed too conservative on paper, but I recall in prior years not having the power I wanted when climbing Snow Canyon (mile 40-46).  Also, this plan allowed for the climbs of the course by lowering the PSI, which would -- in effect -- cap the max power near 300Watts (close to my VO2max)
• At first, it seemed we were on a slight descent, but the speed was low.  The profile below shows it was actually a false-flat.  Once making the first climb, the speed started to return.  Wow, it was actually now quite fast!
• I was unpleasantly surprised and disappointed with my new beam-mounted hydration that the damn bottle would move out (eject) when hitting the many bumps in the road.  So, that was a wasted effort to drill into my carbon frame.  Also, after a nice little bump at mile 20, I lost the front hydration bottle (my only water bottle) on which the power meter computer was attached.  I made the decision to let it go and keep riding.  An aide station was just 5-mile up the road and I could grab a bottle of water there and place it into the empty -- WORTHLESS -- FSA cage.  While that was a reasonable plan, the cage would not hold the water bottle.  What a POS!  So, I ended up shoving the water bottle into the front of my super-aero race suit.
• As a result of losing the power meter, I also needed to switch from a methodical power/speed-based pacing plan to perceived effort.  I did not panic because this approach worked quite well in Kona, 2016.  After dealing with the hydration issues and getting back into the groove, we approached Snow Canyon.  I started the climb, remembering what Pete Alfino said, "pick them off one-by-one".  While I have become one of the strongest riders in many races, historically I have been passed on Snow Canyon by many a rider.  However, this year, I was the one passing.  I rode hard, but within my capacity, building the effort to the top.  Soon, we were at the summit and I was actually quite surprised.  Snow Canyon was not nearly as long and difficult as I remembered from years past.  I guess the early season fitness is working!  Maybe the better gearing helped too.
• Since I lost the power meter, I am not able to do an actual post-mortem on the ride.  However, using BestBikeSplit and the actual split, we're able to estimate the power delivered to yield a 2:23 split.  Surprisingly, it would have taken 7% more power than planned, 252Watts (NP), to achieve that split.  Now I wonder whether my power meter is helping or hindering me.

Run (Predicted: 1:30:30 to 1:33:30 / Actual: 1:34:44)

• I exited T2 at 10am; and doing the math, I realized I was on track to achieve my predicted times.  Of course, I just had the challenge of a half-marathon to execute!  At the time, I did not realize I was leaving T2 in first place in the AG.
• In general, I felt like I was running better than TX70.3; legs were NOT the limiter, but the cardiovascular system.  The initial slope was totally manageable and felt pretty good.  Again, I was reminded Pete's words and started picking off runners one-by-one.  A few guys did go by me, but for the most part, I was in passing mode.  In fact, during the run, I think I may been passed by just 2-3 guys.
• When running, I tend to go WAY inward into the hurt locker.  I pull my visor down, so as to avoid distraction from anything -- including the upcoming slopes.  I also try to avoid checking the calf (age) of anyone passing me, but that is a rather difficult.  While this strategy seems to work, it does not make for a very dynamic competitor when fellow athletes and supporters are cheering me on.  I know at least Keish & Bryan VanMeveran exchanged words -- thank you guys.  Sorry for not responding verbally.

• Speaking of these guys, in particular; I saw them a few times during the out and back sections of the run.  I know that each has demonstrated superior running prowess over the years and they were likely closing the gap that existed.  While I was being pulled to the finish by my aspirations of an excellent race, I was also pushing in fear of being caught by these great athletes.  With these influences, I kept having to re-focus my attention to one simple task, executing my race -- running to my personal capacity.
• As I crested the last peak, I knew it would be difficult for those guys to reach me.  I ran down the last segment as fast as I could handle and was able to pass another 3-4 guys.
• While several guys had a better run split, I received a nice compliment after the race, when a younger guy said to me, "When I'm 50 will I be able to run like that?"
• The run course profile is best split into three segments, with the first an ascent, the middle having a fair amount of elevation change, but net neutral, and the end, which is a fast descent.
• Segment #1 (0 - 4.1 miles): 7:45/mile (6:53/mile xPace) @ 156BPM
• Segment #2 (4.2 - 9 miles): 7:15/mile (7:08/mile xPace) @ 152BPM
• Segment #3 (9 - 13.1 miles): 6:47/mile (7:22/mile xPace) @ ???BPM  (The last segment is missing accurate HR data because the chest strap kept moving down to my stomach.)

Significance

• Mental Fitness
• I used to silently disclaim the comment from folks who'd say superior athletic performance "is all mental".  However, I've come to realize that mental fitness is as important to reaching one's potential as athletic fitness.  Before the race, I convinced myself what I had written down for the plan was possible.  During the race, I kept my mind on executing MY plan.
• There were a number of technical issues that presented during the race and I was able to deal with each one effectively, not allowing it to distract me from my race execution.  I recently listened to a podcast where the interviewee said something like, "assume that problems will occur during the race just be ready to handle them".
• Lastly, I gained a great deal of confidence that I can master courses of very different profiles, from flat & windy to hilly.
• Swim -- While I came short of my predicted time for the swim, it was still a significant improvement over my swims here in the past, which were in the 34 +/- 1-minute range. It proves again, that my swim has progressed to the top single-digit in the AG.
• Bike power -- Again, I reached another level of power on the bike that I did not think possible.  The early season intensity has paid off -- buttressed by a foundation of good health.
• Run -- While I came in a bit short of my predicted run time, I felt like I ran to my capacity.  Further, based on the pace & heart rate, it appears my Ironman-effort run pace is currently a 7:34/mile, after riding 56-miles @ 252Watts.  To achieve my goals at Ironman Boulder, need to run a 7:30/mile pace, after riding 2x as long, but at a significantly lower power.  I believe this performance level is within reach. 
• Overall, I lopped-off a whopping 27-minutes (~9%) from my prior times and achieved a significant placing improvement (2nd vs 20th).  One could expect such improvement from a "rookie", but surely not from a veteran.
• Lastly, in 2016 I placed 20th in the AG at St G, and three months later went 9:11 at Ironman Boulder, and later in the year placed 20th in the AG at Kona.  If the performance at St G is a measure of improvement, it looks quite likely that I can achieve my goals for the second half of the season (subject to coming posts).

2018 TX70.3 Race Recap

Background

Yes, it's almost 4-weeks since the subject race and here, sitting in a cheap motel room in Salina Utah, two days away from my next race.  I've been busy: working, training, family, etc.  Regardless, I wanted to get these thoughts down before they leave my head forever, as these recaps help me understand what works well for me -- and, I hope, help others.

TX 70.3 was my first "A" race in nearly a year.  While I had high hopes for 2017, I had to pull the plug on the season after the second race (Santa Rosa 70.3 in May-2017).  While there were aspects of that race that showed promise, it was clear going into the race, during, and after that something was wrong; my health was in a tailspin.  As a result of the worsening health issues (subject of another post), I had to drop one of the spin classes I was teaching and completely stopped running.

Fortunately, after a great deal of targeted interventions, I regained my health during last winter, which allowed me to start training again.  After a solid four months of training, I am in near Ironman fitness.  What is unusual though, is that I seem to be 10-15 pounds heavier than in 2016.  While some of that is fat, I am currently pretty lean.  It's pretty clear I have added about 10-pounds of muscle mass in the last two years.  Nearly at age 50 and NOT lifting weights, I find this fact amazing.

TX70.3 Race Prep

Overall

As my health was showing signs of improvement in the winter of 2017, I set the goal of ramping my swim volume to a point where I could do 10k on New Years day.  During October through December, we ramped swim volume to prep for that big day.  Since then, I have kept 3-4 swims per week, with 2-3 with the "masters" group at the Y.  After a full 3-4 months completely off running in 2017, I did not start running again until the last week of December.  However, I was able to ramp quickly and have averaged between 40-50 miles per week since January.  Biking was limited to two sessions per week until mid-February, when I added two additional sessions.

With the exception of a weekly long run, during February and March every day had an intensity session.  The schedule below was typical during that 8 week period.

In addition to the intensity, I was able to maintain a very consistent training schedule and hold to "the  plan".  I do NOT do the traditional 3-weeks on, followed by a planned recovery week.  Rather, I train day-in day-out; when I am tired and/or not hitting the planned pace or power, I back-off.  The image below shows this consistency, with the dark days as being the only ones without biking or running training logged (I may have still swum).

Eight weeks into this build, I knew my health was in check as I was able to establish a significant ramp rate, with consistent training, at high intensity.  The Performance Management Chart (PMC) below shows the result of this work.  It should be noted that this PMC (from Golden Cheetah) is using metrics for TSS that tend to be about 13% less than TrainingPeaks/WKO.  Thus, while it's hard to see, I hit a CTL of 96 the weekend before TX70.3, which would correlate to ~108 in TP/WKO.  Further, I was able to hit a Training Stress Balance (TSB) of -61 (~ -68 WKO), which represents a higher training load than during 2016 (my best season ever).

It should be noted that I "raced" HITS Ocala half the weekend prior to TX70.3, which is the spike in the cyan ATL line toward the right of the PMC.

Swim

• During the swim ramp of the winter, I was able to reduce my 500yd time trail from 7:05 to 6:36.
• As mentioned previously, I am currently swimming with the masters group 2-3 times per week, which has been extremely helpful in both improving my technique, but also in seeing the progression in speed

Bike

• TX70.3 was my second outdoor ride since Santa Rosa 70.3, nearly a year prior.  The only other outdoor ride was the HITS Ocala race.  Thus, all of my training has been indoor, which I continue to find incredibly effective
• The early season training consisted of the following:
• Monday: 60-minute spin class that I teach, which is high-intensity
• Wednesday: VO2max work as either:
• 8x 3-min @ 120% of FTP, or
• 20x 1-min @ 136% of FTP
• Friday: Threshold intervals as:
• 3x 15-min @ 98% of FTP
• Saturday: Torque Intervals as:
• 4x 20-min @ 92% of FTP @ 50-60 RPM
• Before TX70.3, I am estimated my FTP was about 250 Watts

Run

• Like the bike, I do a lot of my running indoor, on the treadmill
• There are two quality run sessions per week, as:
• Tuesday: VO2max intervals as:
• 10x 1/2-mile @ 113% of FTV
•  Thursday: Threshold intervals as:
• 3x 3-miles @ FTV
• I estimate my current threshold pace is near 6:50/mile

Taper

• As can be seen in the PMC above, I had a niced 1-week taper going into this race, with Ocala HIM the weekend before

TX 70.3 Race Plan

• Pre-race:
• Breakfast: Oatmeal, banana 
• ~300kCal of UCAN
• Swim: 
• Easy start, build to moderate effort
• Based on the swim @ Ocala the prior weekend, I expected to do the swim in 32-minutes
• Bike:
• Pacing:
• Out: PSI = 52, which correlated to ~240Watts and a HR = 144BPM
• Back: PSI = 48, which correlated to ~255Watts  and a HR = 149BPM
• I kept changing the bike plan because of the uncharacteristic weather.  It was cold and quite windy.  Further, the forecasted wind was changing direction.  I finalized the plan in the morning after checking the forecast one last time, as it looked a it milder than previous forecasts
• I should note that this pacing plan represents a new high for me; I don't think I've planned to race at such a high power in all previous races
• Based on this pacing plan, Best Bike Split projected a 2:19:44 bike split

• Nutrition: 500kCal bottle of EFS drink + 1-scoop Pre-race
• Run: 
• Pacing: Constant HR = 157 BPM
• In the last several years, I have struggled to elevate the HR during the run, but 157BPM is what I held at St George 70.3 in 2015
• Based on my running fitness, I expected to run a 1:28 split.  The chart below shows that pace is reasonable at that level of effort

• Nutrition: Coke @ each aid station 

Race Report

Weeks before the race, I was talking with my mom and we discovered that they would be arriving into Galveston the day before the race.  So, they made a few changes to stay over and watch the race.  How cool!  While I this sport fuels my soul, it is so much more fun to enjoy it with family and friends.

I had arrived in Houston early Friday morning and headed down to Galveston.  The weather forecasts were showing thunderstorms in the days surrounding the race (Sunday).  As I arrived, I knew it was going to be an "interesting" race with regard to weather.  The wind was HOWLING and the sea was ANGRY, but it was moderately warm.  After tooling around a bit, I went to the race site to check-in and buy some CO2.  Since I was up at 430am local time, I figured I see if I could check-in a bit early and get a little nap in.  Fortunately, I was able to check in.  Unfortunately, as soon as I laid down, my plans for a nap were dashed.  It turns out that they were replacing the roof right above my head!  So, I opted to go for a run along the sea wall.  It was a "spirited" run with some race-pace pick-ups.  I was feeling pretty good.  The rest of the evening was low-key.

I slept in a bit Saturday morning and got all my final race prep completed, including nutrition.  Near 10am, I went to go pick-up Brenda, Dave, Amanda and my Mom at the cruise ship port.  OMG, what a mad-house.  Literally thousands of people arriving and departing, with 5 bags of luggage each.  As I picked-up the family, it was muggy.  They weren't able to check-in yet, so we headed back to my place for some much needed down-time.  During that time the temperature dropped precipitously.  Everyone was excited to see and play in Galveston, but it was COLD, windy, and threatening to rain.  We had a low-key, early dinner and I was able to get to bed reasonably early.

General Nutrition Notes

While in recent years, I have moved toward a low-carb/high-fat and gluten & dairy free diet, I have been much more liberal this year.  While I do eat pretty healthy, it's not as militant as prior years.  I still do frequent carb-fasted workouts, including the Saturday swim/torq sessions, which is pretty intense and relatively long.  Also, I have done a number of long runs (18+ miles) without carbs since the night before.  Also worthy of note is that I loaded with creatine (10g/day) and ribose (10g/day) for 4-days prior.  I did this because of the premature muscle fatigue I experienced at Ocala the week before. 

Race morning

• Swim (Predicted: 32:00 / Actual: 30:30)
• The M50-54 AG was the 7th swim wave, including the pro's, which put us near the front of the race.  (There were 21 waves in this race!)  The M45-49 was split into three waves, and there was just one W40-44 wave in front of us. 
• The swim started smooth, and I could immediately feel that everything was flowing well.  I had plenty of power ad my breathing was extremely relaxed.  Sea level is great!  It was hard to tell how I was relative to my AG, but I was swimming through a bunch of folks
• I was swimming in a HUUB wetsuit borrowed from my buddy Chris Douville, as I was considering whether my 10-year old model was holding me back.  While I expected to experience greater shoulder range of motion, what I noticed mostly was the ability to actually kick.  My wetsuit makes my legs feel immobilized, while the HUUB let me kick more naturally
• The swim went by pretty quickly and I exited T1 uneventfully
• I did not appreciate how well the swim went until I got home the next day and started looking at the results.  The time/split is not what is surprising, but the placement in the AG.  I was barely 4th out of 224 guys, or top 2-percentile.  My best EVER before was top 10-percentile.  Further, I was just 46-seconds down from #1!

• Bike (Predicted: 2:19:44 / Actual: 2:16:52)
• I started the bike and was eager to get into the groove of the open road and simple out and back course.  However, there was a bit of negotiating due to the folks ahead of me and some corners.  Finally, I got out onto the highway and settled into my pace.  The effort felt strong, the power was on-target, but my heart rate was elevated slightly.  I was actually pleased by this fact, as it was a sign that the training fatigue was behind me 
• On the outbound segment, I noticed that the trees were not showing any sign of wind, and I was going a bit slower than planned, which meant the wind was not as strong as forecasted.  In fact, it looked non-existent.  However, I stuck to my PSI plan, which meant while I was riding near 28MPH on the way out, I was to hold 240Watts, which felt quite comfortable.  Further, while I was riding comfortably, I was BLOWING by other riders.  I felt GREAT!
• As we reached the turn-around, it was clear there was a pretty reasonable headwind wind coming back.  My plan was to hold a PSI of 48, and I was traveling at ~23MPH, so I held 250Watts -- which, was my estimated FTP: (at altitude).  Even at that level, it felt doable for the duration   
• I caught a female pro near mile 45; I figured perhaps she was having a bad day.  But, after catching my 3rd or 4th female pro before coming into T2, I knew it was a good day for me.  Further when I entered T2; it was nearly was empty!  That's never happened before.
• As for race execution, I am not sure I've ever ridden as closely to my plan as I was able to in this race.  As can be seen in the image below, the actual PSI (red) was spot on the goal (blue) for everything except for the start and end of the course, which required a bit more slowing that planned.

• Run (Predicted: 1:28:00 / Actual: 1:30:38)
• I saw the family as I exited T2.  They were all bundled-up and yelling encouragement.  Unlike many 70.3 races, my stomach was in good shape at the start of the run, so I was able to push from the beginning.  However, unlike the flow that I experienced during the swim and bike, the run was more laborious; I just didn't feel like I was running well.  Nonetheless, I pushed the effort
• Given where I was in the race, it was just me and the pro's out there running.  That was COOL!  Soon after starting the run, the last female pro I passed on the bike overtook me.  I kept a steady effort and focused on my race.  At about the 3rd mile, I re-passed her for the last time.  That felt like a confirmation that while I did not feel good, I was still moving.  In fact, I felt like I was just slapping my feet down and powering my way through the run
• As I reached the end of the first lap, I saw the family again.  This is definitely a spectator-friendly course!  I kept pushing through that lap, expecting to feel better, but it never really came.
• I came around the second lap and the family informed my I was in first place of my AG!  I asked about the lead and Brenda looked it up while chasing after me.  The lead: 2-minutes (which ended up being incorrect).  I started to do the math, I had 4.5-miles to go and a 2-minute lead.  I figured the fast runners would be closing the gap by 30-seconds per mile, which meant I really needed to keep up the pace.  That gap was just enough to keep me running hard, but not be discouraging.
• The last  lap felt just  as hard as the prior two.  I was able to push the effort, and the speed was sufficiently there, but I was not running to my potential.  I suspect I had another 20-seconds per mile potential...to be reached in another race

Significance

• Bike power -- I reached a new level of power on the bike that I did not think possible; this will bode well for Ironman Boulder!
• Win in non-hometown race -- This was my second IM-branded AG win, but in a race where I did NOT have the hometown advantage 
• Swim in top 1% of AG -- while listed last, this is perhaps what I am most  excited about.  I have been working hard for YEARS to improve my swimming.  I am looking forward to finally getting close to that 1-hour IM swim split
• Triple PR -- The swim placement was a HUGE PR; the bike power was unprecedented; and the run split was a lifetime PR
• None of this would have been possible without the health that allowed me to train and race closer to my potential