Race Report: Central Valley Tri #2 - International Distance
It's long
On Sunday, October 24, I raced my first International distance triathlon. A 1.5k swim, 40k bike ride and 10k run or .93 mile (1604 yard) swim, 24.8 mile bike ride and 6.2 mile run.
I had been sick for four days before the race. For almost a week preceding that I was sidelined by over training. My training team's season ended on September 26 and I worked out for a month on my own. I did well. I motivated to get out and swim and run on my own with structured workouts. I didn't cycle very much as on September 25-26 I completed 150 miles of riding with several thousand feet of climbing. I figured that would carry me through the bike leg fairly well. I also had fairly severe saddle sores and wanted to let them heal. So I stayed mostly out of the saddle.
The event I was most concerned about was the swim. It is my weakest event. In my month of training by myself I focused on swimming. I worked on swimming faster with strong, efficient strokes. I knew I would be wearing my wet suit for the race and thus wouldn't really have much concern about sinking. My peak swim workout was 2100 yards, 500 yards longer than my race distance. After I pulled that off I was much more confident about the race.
And the run? I have completed two half marathons this year, between the two I have dropped my personal best for the distance from 3:21 to 2:37. I have dropped my best mile time from 12:24 to 9:05 in the last 16 months. I wasn't worried about the run at all.
I felt like crap on Saturday. I had to work at eating and hydrating. I made sure to drink 24 ounces of a sports drink with electrolyte to hydrate and top up my salts. I printed out my directions, my race registration and my check list. I packed everything the night before. There was a lot of just in case gear as the forecast was for rain. Extra jacket, arm warmers, extra goggles, extra cap, extra everything! Plus warm clothes for after the race, very important. Most important, warm fuzzy socks for after. If you have ever run in the freezing rain for four hours you know the importance of warm, fuzzy socks.
I couldn't sleep for anything on Saturday night. I was either awake or having stress dreams about showing up to the race and something going wrong with the course or my equipment or my registration. I got right out of bed when the alarm went off at 4 AM. Yuck. Race start was four hours away. I had my usual breakfast, oatmeal with brown sugar. I took a shower and put on my tri shorts and top with my warm clothes over the top. I was surprised that when I went outside it wasn't that cold. It was very humid and sprinkling rain on and off.
I always feel very positive when the I can stick to my plan. I left the house at 4:50 AM which was right in my plan of taking off between 4:30 and 5. I am chronically late and hate that so I felt great about getting on the road exactly when I wanted to. As I hit the road I realized that I would have to drive the whole way while it was still night. It was surreal but I reminded myself that it was all just part of the adventure and enjoyed the time to chill out and listen to music as long as I had radio signal.
After a stop to put oil in the car and use the toilet I continued on highway 120 into the middle of nowhere! I knew I had to make a left turn at a bar and grill. There were two possible left turns and as I turned I realized that I made the wrong one. I immediately flipped a U and got back on the main road. As I did I saw a car with two bikes on top make a left that was just ahead. "My people!" I thought and followed. I got to the park, Woodward Reservoir and drove in. If I hadn't studied the Google map I would have been worried. Once inside the park I drove along a narrow, winding road. As the road twisted and turned I thought about how fun it was going be to ride it later.
I got to the start/transition/finish. This was the most convenient race I will ever be at, I'm sure. My car was about 20 feet from my transition spot. I was leisurely as I checked in, got my number, got body marked and used the restroom. I chatted with several people in transition. As I waited for the start I reflected that this was the heart of triathlon. About a hundred people in the middle of nowhere racing because we want to race. No prize money, no cameras (a bit more on that later), just a love of the sport. Everyone I met was friendly, supportive and helpful. Every volunteer was awesome and knew what they were supposed to be doing. Every racer was encouraging and enthusiastic. It was a day when my faith in humanity was filled to the brim.
There were three race distances on offer. The aforementioned International, a Sprint (500 yd swim/17 mile ride/3.1 mile run) and a Super Sprint (200 yd swim/5 mile bike/1 mile run). As transition filled up I chatted with various people. There were a lot of kids and teenagers there for their first triathlon. Most of them were doing the super sprint. Also there for the super sprint was a camera crew. One of the racers was a girl who was on a high school weight loss reality show. The producers of the show picked this race because it was so small. Fewer racers meant it would be easier to track the young woman. To her credit, she won the women's division of the super sprint.
There were a lot of obviously nervous people in transition. We then had two race announcements that didn't really help that. The first was obvious: The weather was bad. It was overcast with wind and sprinkling rain. The forecast was that the really bad weather wouldn't hit until after the race - the pouring rain and 60 mph winds would hold off until after the barbecue. The second announcement was that, yes, those are gun shots you hear. It was the start of duck hunting season and we were going to be swimming in front of the duck blinds. All of the hunters had been personally called and told that there would be swimmers in the water between 8 and 9AM and they had to hold their fire until we were done with the swim leg. How's that for excitement?
I felt good as we lined up for the start. Kamala and I walked down to the water together. It wasn't too cold and the crowd had a great vibe. And then we were off! I walked into the water and started swimming. This was my largest swim start so far and it was tough. A lot of swimmers make a lot of chop. There was a separate buoy for each distance so there was some sorting out of who was going in what direction. Two women to the right of me I recognized as first timers. I yelled out to them to slow down as they appeared to be in full panic mode. Of course they only had to swim 200 yards! I got out of traffic and the wind picked up. From about minute three to minute ten were extremely uncomfortable and difficult. The wind was racing across the water and stirring up significant chop that would slap me in the face as I tried to spot or swim head up.
I tried to control my breathing and swim breast stroke. I just got hit in the face some more. I did think "I can't do this, it's too much." I rolled onto my back, I tried more breast stroke. Then said to myself "When your head is out of the water it hits you in the face, so get your face in the water and swim. Besides, the harder it is right now, the sweeter it will be when you do it!" and my all time favorite "Hey, when you finish swimming you get to ride your bike!" I am really proud of that swim. I lost it, got it back and got to the buoy. After I turned I hit part of the lake that was too shallow to swim in! I turned to my right and swim sideways to try and find the channel I had come out in. On the back half I settled into a nice rhythm and just got the yards done.
From my previous race performance and my pool workouts I had set a realistic goal time of fifty minutes to one hour for my swim. I'm not fast, just persistent. I felt string coming out of the water and hit my watch for the split. I couldn't believe what I saw: 38:25. Unbelievable! my stretch goal had been 45 minutes which would have been twice my 800 yard time from the spring. This is including the floating on my back and breaststroke and running out of swimming room. Hell yeah!! I jogged up to my bike feeling on top of the world!
T1 was pretty good. I am usually shaking and a bit dizzy from the water. This was no exception. The weather was holding so I skipped all the optional foul weather gear. This is one of the first times I've ever seen anyone else in transition. Usually everyone else is long gone by the time I exit the water. This time there were five or six other people getting ready for the bike. Kamala was there, a minute or so ahead of me. She got out on the course and I set out to chase her down.
If the wind was a challenge in the water it was torture on the bike. The whole course was rolling hills, which I love. I thanked the volunteers out on the course profusely. They were very well placed and had to stand in the rain and wind for upwards of three hours. The course was a loop around the reservoir with an added out and back sort of bit, the kind of weird sideways jaunt that gets added to a race to get it up to the correct mileage. After leaving the park I was flying. Staying right around twenty miles an hour and feeling great. Then I turned right and realized that I had spent the last couple of miles with a tailwind.
If you are riding in a circle then a quarter of the time the wind is behind you. The rest of the time it's either in front of you or on your side. So most of the bike leg was rolling hills with head or side winds. A lot of riders opted for a jacket. I'm glad I didn't. It didn't rain significantly and I could see a lot of billowing jackets. Billowing jacket = wind resistance! I spent as much time as I could in the drops and looked forward to the day when I have an aero bike. It would have made a huge difference.
A point of pride for the day. I chicked a male rider. Getting "chicked" as a male racer is getting passed by a woman. He was wearing a wind jacket. To my surprise I was passed by two male cyclists about 10 miles into the ride. They had been behind me in the water. I wasn't last out of the water, not by a long shot. Awesome. So these two guys pass me. We chatted a bit and bitched about the wind with smiles on our faces. One of them is off to the races but I kept the other one in sight. I chased him down over three or four miles and finally passed him going up a hill. Woo Hoo!
Green jacket, as I will call him, caught me a couple of miles later in a section of intense headwind. After the turnaround (woo hoo tailwind) I started making up time on him. We hit the side jaunt section. It was very nicely paved but had the worst wind of the day so far. We hit the turn around together. I caught him climbing again but he passed me for good as we turned back onto the main road. I kept him in sight for most of the rest of the race. We chatted afterwards, super nice guy, it was his first international race too.
I was fading as I turned back to the park. The constant grinding into the wind was killer. In the park itself, riding right next to the water was hellish. In the drops pushing for my life I had to ride in my granny gear up tiny hills. Even so I looked out at the stormy sky, the migrating geese, the beautiful world and took my appreciation break. Every race I take a moment to sit up and really see what is around me. I usually shout "It's a good day to be alive!" Then I put my head back down and push it.
I hit T2 feeling good. My nutrition plan was right on. At no point in the day, not even at the end, did my energy flag at all. I left T2 feeling pretty damn good but I always do. I reminded myself to slow down and let my legs and lungs catch up with my brain. Then my back cramped. Oh man did it cramp. My whole lower back was incredibly tight. I took a quick bathroom break and got back on the course. We had a 3.1 mile out and back that we did twice. The first out was agonizing. I had to walk all the up hills. I was rubbing my back and stretching, trying to relax it. The cold was keeping it locked up and running into the wind didn't help at all.
Then I saw Kamala come in off the bike. She was about seven minutes behind me. I knew she was a much better runner than I and my goal was to not get lapped. After the turn I had the tail wind. I was able to relax and my back started to get with the program. Huge thanks to the volunteer at teh finish line/turnaround. I asked if there was water, he said "No, would you like some?" "I would love some water" I replied. He then jogged to the finish line water and ran after me with two cups. A life saver as I needed a gel but can't do them without water.
The last out and back felt great. I had a good rhythm and good energy. My back wasn't 100% but it wasn't stopping me anymore. I knew Kamala was coming for me. In fact, I was surprised she hadn't passed me like an elementary school math test. With about 2 miles left she finally came up. I had determined to stick with her as long as I could. I thought that would be maybe a quarter of a mile. But Kamala was having a tough day, the cold is not her thing. We ran the last miles together. This was great for me. I definitely picked up my pace and was rolling along really well.
As I was running I felt better and better with every step. Thinking about the future I realized that if you told me I had to do two more out and backs, I would have turned and run without a second thought. Barb's Race, I'm coming for you!!!
As we came to the finish I told Kamala I wasn't going to sprint in, I just wanted to jog it across. Then, about 30 yards out, as the volunteers were cheering for us she said "Come on Rachel, let's do it!" Well, I was feeling great and I out-sprinted her to the line to much cheering from the volunteers left to pack up the site.
We caught out breath, hugged and then got some warm clothes on! Then it was barbecue time! Even though Kamala came in last she won second in her age group! I had to push her to get her medal because she thought it was a mistake. Yes girl, you can come in last and still place, that's the glory of age groups! I got some swag in the raffle and the "everybody is a winner" vibe was thick in the air. And oh, let me tell you, that was the best beer I have ever had. So well earned, so satisfying!
And then we parted and I drove home. Starbucks was essential to keep me awake through the driving wind and rain. I got home safely and celebrated by having a bacon avocado cheesebuger and curly fries for dinner. What's up Barneys?!?
This was my best executed triathlon yet! I had no gear issues, no nutrition issues (remembered to slow down for the last 15 minutes of the bike so I wouldn't cramp at the start of the run!). The only thing in my control that I could change would have been more core work in the weeks with out the team. I think that is what did my back in, my core was not quite strong enough. It was a day of adverse conditions but the greater the adversity the sweeter the triumph! I met a ton of friendly people, I pushed hard the whole race, I blew my expected swim time away. This is what it is all about!
Thank you On Your Mark Events, you put on a really great race. The venue was awesome, no traffic on the roads, good course marking, great volunteers and capped it all with a fun and relaxing barbecue. I will definitely be back for more from you guys!
Here are the numbers, for the record, of which I am incredibly proud (all times from my watch).
1604 Yard Swim - 38:25 (literally twice as fast as my first tri, one year ago)
T1 - 3:22 (includes 50 yard run from the water)
25.3 mile ride - 1:47:28 (about 14 mph avg)
T2 - 1:38
6.2 mile run - 1:11:52 (11:43 per mile with a huge negative split. First half was about 38 minutes, second was 34 minutes. That's 12:14 per mile for the first half and 10:56 per mile for the second half)
Total time: 3:42:46
On Sunday, October 24, I raced my first International distance triathlon. A 1.5k swim, 40k bike ride and 10k run or .93 mile (1604 yard) swim, 24.8 mile bike ride and 6.2 mile run.
I had been sick for four days before the race. For almost a week preceding that I was sidelined by over training. My training team's season ended on September 26 and I worked out for a month on my own. I did well. I motivated to get out and swim and run on my own with structured workouts. I didn't cycle very much as on September 25-26 I completed 150 miles of riding with several thousand feet of climbing. I figured that would carry me through the bike leg fairly well. I also had fairly severe saddle sores and wanted to let them heal. So I stayed mostly out of the saddle.
The event I was most concerned about was the swim. It is my weakest event. In my month of training by myself I focused on swimming. I worked on swimming faster with strong, efficient strokes. I knew I would be wearing my wet suit for the race and thus wouldn't really have much concern about sinking. My peak swim workout was 2100 yards, 500 yards longer than my race distance. After I pulled that off I was much more confident about the race.
And the run? I have completed two half marathons this year, between the two I have dropped my personal best for the distance from 3:21 to 2:37. I have dropped my best mile time from 12:24 to 9:05 in the last 16 months. I wasn't worried about the run at all.
I felt like crap on Saturday. I had to work at eating and hydrating. I made sure to drink 24 ounces of a sports drink with electrolyte to hydrate and top up my salts. I printed out my directions, my race registration and my check list. I packed everything the night before. There was a lot of just in case gear as the forecast was for rain. Extra jacket, arm warmers, extra goggles, extra cap, extra everything! Plus warm clothes for after the race, very important. Most important, warm fuzzy socks for after. If you have ever run in the freezing rain for four hours you know the importance of warm, fuzzy socks.
I couldn't sleep for anything on Saturday night. I was either awake or having stress dreams about showing up to the race and something going wrong with the course or my equipment or my registration. I got right out of bed when the alarm went off at 4 AM. Yuck. Race start was four hours away. I had my usual breakfast, oatmeal with brown sugar. I took a shower and put on my tri shorts and top with my warm clothes over the top. I was surprised that when I went outside it wasn't that cold. It was very humid and sprinkling rain on and off.
I always feel very positive when the I can stick to my plan. I left the house at 4:50 AM which was right in my plan of taking off between 4:30 and 5. I am chronically late and hate that so I felt great about getting on the road exactly when I wanted to. As I hit the road I realized that I would have to drive the whole way while it was still night. It was surreal but I reminded myself that it was all just part of the adventure and enjoyed the time to chill out and listen to music as long as I had radio signal.
After a stop to put oil in the car and use the toilet I continued on highway 120 into the middle of nowhere! I knew I had to make a left turn at a bar and grill. There were two possible left turns and as I turned I realized that I made the wrong one. I immediately flipped a U and got back on the main road. As I did I saw a car with two bikes on top make a left that was just ahead. "My people!" I thought and followed. I got to the park, Woodward Reservoir and drove in. If I hadn't studied the Google map I would have been worried. Once inside the park I drove along a narrow, winding road. As the road twisted and turned I thought about how fun it was going be to ride it later.
I got to the start/transition/finish. This was the most convenient race I will ever be at, I'm sure. My car was about 20 feet from my transition spot. I was leisurely as I checked in, got my number, got body marked and used the restroom. I chatted with several people in transition. As I waited for the start I reflected that this was the heart of triathlon. About a hundred people in the middle of nowhere racing because we want to race. No prize money, no cameras (a bit more on that later), just a love of the sport. Everyone I met was friendly, supportive and helpful. Every volunteer was awesome and knew what they were supposed to be doing. Every racer was encouraging and enthusiastic. It was a day when my faith in humanity was filled to the brim.
There were three race distances on offer. The aforementioned International, a Sprint (500 yd swim/17 mile ride/3.1 mile run) and a Super Sprint (200 yd swim/5 mile bike/1 mile run). As transition filled up I chatted with various people. There were a lot of kids and teenagers there for their first triathlon. Most of them were doing the super sprint. Also there for the super sprint was a camera crew. One of the racers was a girl who was on a high school weight loss reality show. The producers of the show picked this race because it was so small. Fewer racers meant it would be easier to track the young woman. To her credit, she won the women's division of the super sprint.
There were a lot of obviously nervous people in transition. We then had two race announcements that didn't really help that. The first was obvious: The weather was bad. It was overcast with wind and sprinkling rain. The forecast was that the really bad weather wouldn't hit until after the race - the pouring rain and 60 mph winds would hold off until after the barbecue. The second announcement was that, yes, those are gun shots you hear. It was the start of duck hunting season and we were going to be swimming in front of the duck blinds. All of the hunters had been personally called and told that there would be swimmers in the water between 8 and 9AM and they had to hold their fire until we were done with the swim leg. How's that for excitement?
I felt good as we lined up for the start. Kamala and I walked down to the water together. It wasn't too cold and the crowd had a great vibe. And then we were off! I walked into the water and started swimming. This was my largest swim start so far and it was tough. A lot of swimmers make a lot of chop. There was a separate buoy for each distance so there was some sorting out of who was going in what direction. Two women to the right of me I recognized as first timers. I yelled out to them to slow down as they appeared to be in full panic mode. Of course they only had to swim 200 yards! I got out of traffic and the wind picked up. From about minute three to minute ten were extremely uncomfortable and difficult. The wind was racing across the water and stirring up significant chop that would slap me in the face as I tried to spot or swim head up.
I tried to control my breathing and swim breast stroke. I just got hit in the face some more. I did think "I can't do this, it's too much." I rolled onto my back, I tried more breast stroke. Then said to myself "When your head is out of the water it hits you in the face, so get your face in the water and swim. Besides, the harder it is right now, the sweeter it will be when you do it!" and my all time favorite "Hey, when you finish swimming you get to ride your bike!" I am really proud of that swim. I lost it, got it back and got to the buoy. After I turned I hit part of the lake that was too shallow to swim in! I turned to my right and swim sideways to try and find the channel I had come out in. On the back half I settled into a nice rhythm and just got the yards done.
From my previous race performance and my pool workouts I had set a realistic goal time of fifty minutes to one hour for my swim. I'm not fast, just persistent. I felt string coming out of the water and hit my watch for the split. I couldn't believe what I saw: 38:25. Unbelievable! my stretch goal had been 45 minutes which would have been twice my 800 yard time from the spring. This is including the floating on my back and breaststroke and running out of swimming room. Hell yeah!! I jogged up to my bike feeling on top of the world!
T1 was pretty good. I am usually shaking and a bit dizzy from the water. This was no exception. The weather was holding so I skipped all the optional foul weather gear. This is one of the first times I've ever seen anyone else in transition. Usually everyone else is long gone by the time I exit the water. This time there were five or six other people getting ready for the bike. Kamala was there, a minute or so ahead of me. She got out on the course and I set out to chase her down.
If the wind was a challenge in the water it was torture on the bike. The whole course was rolling hills, which I love. I thanked the volunteers out on the course profusely. They were very well placed and had to stand in the rain and wind for upwards of three hours. The course was a loop around the reservoir with an added out and back sort of bit, the kind of weird sideways jaunt that gets added to a race to get it up to the correct mileage. After leaving the park I was flying. Staying right around twenty miles an hour and feeling great. Then I turned right and realized that I had spent the last couple of miles with a tailwind.
If you are riding in a circle then a quarter of the time the wind is behind you. The rest of the time it's either in front of you or on your side. So most of the bike leg was rolling hills with head or side winds. A lot of riders opted for a jacket. I'm glad I didn't. It didn't rain significantly and I could see a lot of billowing jackets. Billowing jacket = wind resistance! I spent as much time as I could in the drops and looked forward to the day when I have an aero bike. It would have made a huge difference.
A point of pride for the day. I chicked a male rider. Getting "chicked" as a male racer is getting passed by a woman. He was wearing a wind jacket. To my surprise I was passed by two male cyclists about 10 miles into the ride. They had been behind me in the water. I wasn't last out of the water, not by a long shot. Awesome. So these two guys pass me. We chatted a bit and bitched about the wind with smiles on our faces. One of them is off to the races but I kept the other one in sight. I chased him down over three or four miles and finally passed him going up a hill. Woo Hoo!
Green jacket, as I will call him, caught me a couple of miles later in a section of intense headwind. After the turnaround (woo hoo tailwind) I started making up time on him. We hit the side jaunt section. It was very nicely paved but had the worst wind of the day so far. We hit the turn around together. I caught him climbing again but he passed me for good as we turned back onto the main road. I kept him in sight for most of the rest of the race. We chatted afterwards, super nice guy, it was his first international race too.
I was fading as I turned back to the park. The constant grinding into the wind was killer. In the park itself, riding right next to the water was hellish. In the drops pushing for my life I had to ride in my granny gear up tiny hills. Even so I looked out at the stormy sky, the migrating geese, the beautiful world and took my appreciation break. Every race I take a moment to sit up and really see what is around me. I usually shout "It's a good day to be alive!" Then I put my head back down and push it.
I hit T2 feeling good. My nutrition plan was right on. At no point in the day, not even at the end, did my energy flag at all. I left T2 feeling pretty damn good but I always do. I reminded myself to slow down and let my legs and lungs catch up with my brain. Then my back cramped. Oh man did it cramp. My whole lower back was incredibly tight. I took a quick bathroom break and got back on the course. We had a 3.1 mile out and back that we did twice. The first out was agonizing. I had to walk all the up hills. I was rubbing my back and stretching, trying to relax it. The cold was keeping it locked up and running into the wind didn't help at all.
Then I saw Kamala come in off the bike. She was about seven minutes behind me. I knew she was a much better runner than I and my goal was to not get lapped. After the turn I had the tail wind. I was able to relax and my back started to get with the program. Huge thanks to the volunteer at teh finish line/turnaround. I asked if there was water, he said "No, would you like some?" "I would love some water" I replied. He then jogged to the finish line water and ran after me with two cups. A life saver as I needed a gel but can't do them without water.
The last out and back felt great. I had a good rhythm and good energy. My back wasn't 100% but it wasn't stopping me anymore. I knew Kamala was coming for me. In fact, I was surprised she hadn't passed me like an elementary school math test. With about 2 miles left she finally came up. I had determined to stick with her as long as I could. I thought that would be maybe a quarter of a mile. But Kamala was having a tough day, the cold is not her thing. We ran the last miles together. This was great for me. I definitely picked up my pace and was rolling along really well.
As I was running I felt better and better with every step. Thinking about the future I realized that if you told me I had to do two more out and backs, I would have turned and run without a second thought. Barb's Race, I'm coming for you!!!
As we came to the finish I told Kamala I wasn't going to sprint in, I just wanted to jog it across. Then, about 30 yards out, as the volunteers were cheering for us she said "Come on Rachel, let's do it!" Well, I was feeling great and I out-sprinted her to the line to much cheering from the volunteers left to pack up the site.
We caught out breath, hugged and then got some warm clothes on! Then it was barbecue time! Even though Kamala came in last she won second in her age group! I had to push her to get her medal because she thought it was a mistake. Yes girl, you can come in last and still place, that's the glory of age groups! I got some swag in the raffle and the "everybody is a winner" vibe was thick in the air. And oh, let me tell you, that was the best beer I have ever had. So well earned, so satisfying!
And then we parted and I drove home. Starbucks was essential to keep me awake through the driving wind and rain. I got home safely and celebrated by having a bacon avocado cheesebuger and curly fries for dinner. What's up Barneys?!?
This was my best executed triathlon yet! I had no gear issues, no nutrition issues (remembered to slow down for the last 15 minutes of the bike so I wouldn't cramp at the start of the run!). The only thing in my control that I could change would have been more core work in the weeks with out the team. I think that is what did my back in, my core was not quite strong enough. It was a day of adverse conditions but the greater the adversity the sweeter the triumph! I met a ton of friendly people, I pushed hard the whole race, I blew my expected swim time away. This is what it is all about!
Thank you On Your Mark Events, you put on a really great race. The venue was awesome, no traffic on the roads, good course marking, great volunteers and capped it all with a fun and relaxing barbecue. I will definitely be back for more from you guys!
Here are the numbers, for the record, of which I am incredibly proud (all times from my watch).
1604 Yard Swim - 38:25 (literally twice as fast as my first tri, one year ago)
T1 - 3:22 (includes 50 yard run from the water)
25.3 mile ride - 1:47:28 (about 14 mph avg)
T2 - 1:38
6.2 mile run - 1:11:52 (11:43 per mile with a huge negative split. First half was about 38 minutes, second was 34 minutes. That's 12:14 per mile for the first half and 10:56 per mile for the second half)
Total time: 3:42:46