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I always said a run-bike-run race sounded like a nightmare. I've seldom (if ever) done any kind of run-bike workouts, and I'm just not a fast enough runner to do well in the initial run.

So, when Sunday's Philadelphia Olympic Distance Triathlon was changed into a duathlon because of a swimmer that had gone missing in Saturday's Sprint Distance race, I have to admit - I kind of freaked out. I was adequately trained to run the 6.2m at the end, but 9.3 miles? And 40k of biking? When swimming is my most comfortable sport? I wasn't exactly looking forward to it, to say the least.

I'm glad I didn't know until I was actually at the transition, or I might have figured out some excuse to stay in bed when the alarm went off at 4:04am on Sunday morning.

The First 5K
I went out slowly, at a speed that I knew I could maintain without getting all cardiovascular. I definitely wasn't treating it like a 5k race. It was hot and humid, and I was dripping sweat almost immediately. The first mile clocked in at 8:26, the second at 9:40, and the third at 7:48... so I'd say there was probably some error in terms of where the mile markers were placed. Also, after that 26 minutes, the last .1 took (according to the mile markers) until 28:--, so... I think the final mat leading into transition wasn't accurately placed. I know I was running a consistent 8:40-ish mile, because that's where my easy-with-a-slight-push mile is right now. Plus, boy had the same experience with the variance in the mile times, so it wasn't just me being completely erratic. But you know, considering that the race crew had to put together this 5k at the last minute, it's totally understandable that things were perhaps a bit off.

Transition 1
Wow, transition from run-bike is much easier that swim-bike, at least in terms of gear. Physically, I felt like a bit of a mess when I first got on the bike. I'm used to running to my transition area from the swim, but running from a run? That just sucked.

As Bevan Docherty told Philly.com, "A duathlon is a lot harder than a triathlon. I didn't change the strategy, but it was still a hard race."

I have to agree.

The Bike
Wow, what an awesome bike course. It was flat around the river, hilly in the detours, and all in all, I felt good. My bike was clean and appreciative and I felt like I was in a much better groove than in CT just three weeks earlier. Granted, the course was much easier and I had the home court advantage (I had ridden the majority of the course several times), but still... I definitely felt 3 weeks stronger, which was nice. It's amazing what a bit of training can do, eh?

I also love the double loop. I love knowing exactly what to expect the second time around (I've done 3 of 8 hills, I've done 5 of 8 hills, I've done 7...), and I love have lots of people around me all the time, even if they are just chanting a refrain of 'On the LEFT!' To be fair, I also got to say it a few times, so really - it was a good bike for me. I wasn't all that fast, but that was a given - I didn't expect to be. But, I was a good 3 MPH faster than 3 weeks ago, and that's pretty cool. Next time around, I'll break 17, okay?

Oh, quick note to self - I need new clips for my bike shoes - mine are worn down and popped out of my pedals twice...

Transition 2
This was pretty uneventful, I have to say. I just threw on my running shoes (again), managed to remember to take off my helmet, put on my Trakkers visor, and started running.

I don't know what it is about bike-run transitions, but I'm relatively good at them. My legs, in general, feel fine...

The 10K Run
Again, I don't know why the run is generally okay for me, but it was by far my best split, ranking-wise. I was passing people all over the place, and I really felt fine. I was running a 10 minute mile (walking through the water stops), and I basically felt comfortable. I was definitely overheating, and that's why I didn't push it to go faster. I was getting goosebumps and feeling kind of light-headed, but my legs were a-ok. I drank a lot, poured more over my head, and just kept telling myself 10k just wasn't that far to run. Countless afternoon runs have been much longer; I just tried to forget that I had already ran that previous 5k, and focused on the present.

I have to admit, I try not to get competitive in these things. I'm just not ever going to be fast enough to have that make sense. But, I did manage to pass a couple of girls in my age group in the last mile or so, and I was kind of proud of that.

The Finish Line
Boy and his parents met me at the finish line. Then, my uncles and cousins who live in Philly showed up too. It was amazing to have so many people around after the race. Hell, when I first started doing this stuff, I would drive to the race myself, do it, and come back myself without anyone really even knowing I did it. Having so much support is awesome, especially when it's support-without-judgement about how fast I did or didn't go. It's nice to be reminded that just being out there is pretty great in and of itself. Finishing mid-way through your age group? It's nothing of which to be ashamed...

That being said, a bit of bragging: Boy got 9th in a very competitive age group, and Boy's Mom freaking WON hers. I like being surrounded by talent. I guess I live vicariously, eh?

The Duathlon
So... I would have done better in the rankings if there had been a swim - it's kind of an equalizer for me. I'm not a super fast swimmer by any means, but I can definitely put some distance on those biker/runner guys that just can't seem to get their legs to float in the water. But you know? It was still a great experience. Duathlons are HARD, and I'm glad I got to do one, because I sure as hell would never have signed up for one otherwise.

Many Thanks
So many thanks to all of my sponsors. Saucony customized race kit and shoes for Team Trakkers were awesome and I got more than a handful of compliments on them. SBR's TriSlide saved my legs from horrible chafing, and although I didn't end up getting to use their Foggle, I was definitely planning on it. First Endurance nutrition got me going in the morning and kept me feeling good the whole race. My Flashpoint wheels were freaking amazing, and there isn't much else to be said about that.

You know... I am aware that I've been lucky to be noticed by sponsors and affiliates. I am a midpack age grouper, and I will probably never be much else. But to be honest, in order to survive (and then thrive) triathlon needs us just as much as it needs the pros, and I'm proud to represent all the parttime athletes out there.

Well, yesterday I managed to get myself to the Y to swim. (When did workouts get so hard to fit into my day? How have I become so lazy?)

The pool is of 25-yard adequate length, but it tastes bad and is way too hot. But...

Sigh.

I love it. I get in the water, and it's like I can do no wrong. I glide through silkily â€" metronomic rocking from side to side pulses my way from one wall to the next, a flip turn divides the measures of the laps, and the sculling creates a steady current of jet propelled water behind me.

Of course, I'm not as fast or strong as I've been in the past, but it didn't matter. I am meant to be in the water.

I think I've done a decent job of developing my 'land legs' over the past few years (I had better, with biking across the country, an IronMan, and several marathons under my belt) , but sheesh - I get in the water and I just feel... finally... home.

I just finished my second Ironman Triathlon - a 2.4 mile swim, 112 mile bike, then a 26.2 mile marathon run. The race was in Madison Wisconsin, and this course has a reputation for having a difficult bike course.

For the past year I have been warned about the hills of Wisconsin by everyone who did the race or even heard about the race. The odd thing is that if you look at the course elevation, it doesn't seem that tough; there are only 3 "big" hills during each of the two loops, and those climbs are under 500 feet. Still, I knew that a map doesn't tell the whole story so I did a lot of hill training leading up to the race.

Ironman Wisconsin may not have long steep climbs, but it does have rolling hills. Relentless rolling hills. You are always climbing or falling and it's very difficult to get into any sort of rhythm. That being said, the rolling hills are gorgeous. Everything looked like a postcard of America's Heartland. We rode by farmhouses and huge wheat fields and passed by our fair share of the famous Wisconsin cows.

Of course, to get to the beautiful scenery you have to leave downtown Madison first. And that's a bit tricky. After picking up your bike in the transition area, you ride down a 4-story tightly-spiraling parking garage ramp. Keep in mind that we were all still a bit woozy after swimming 2.4 miles, so spinning around on the bike didn't help.

We had to ride along a narrow jogging path for a while, which means we had to stay single file and navigate some hairpin turns. We also had to cross through some poorly-paved parking lots. But once we got out on to the main road things started looking much prettier.

Several coaches had advised/warned me to take it easy on the first loop, and then hit it harder the second time around. I was a little worried if I was taking it too easy or not easy enough, but I felt very comfortable for the first 56 miles. I didn't hammer the hills, just took my time, and on the rare flat sections I tried to hold back. But those constant rolling hills were quietly taking their toll on me. By mile 70 or so I could feel myself tiring, and this was when I was really supposed to be going at it full force. I quickly abandoned the plan to do a negative split: this was a triathlon after all, and I didn't want to ruin my marathon by spending all my energy on the bike.

I also had some problems with cramping. At the time of the race I thought we had great weather, but afterwards people were complaining about the heat so maybe I was sweating more than I realized. Fortunately I packed salt tablets with me so I was able to compensate a little a bit. In hindsight I should have been popping the tablets BEFORE the cramping started. Lesson learned.

Ironman is a difficult sport for spectators because the main action is centered around the finish line, but the athletes spend most of their time miles away along the course. Wisconsin is kind of nice because they have shuttle busses that drop people 40 miles away, out in the middle of the bike course. So when we hit the steeper sections of the ride, the road was lined with people holding signs and cheering and dancing and making tons of noise in support. It really does help your mental game to have the crowds egging you on, and those are the sections we needed it most.

I finished the bike ride about 20 minutes faster than I did in Ironman Coeur d'Alene last year, and Wisconsin is considered a more difficult course. And my overall finish time we 15 minutes faster so I had a pretty good race. (I did bonk a bit during the marathon and had to walk a lot more than I wanted to, but my strong swim and bike compensated for it.) Immediately after the race I vowed that this would be the last one, but now that my legs have recovered I'm starting to feel the pull again. For now however, I am just going to take it easy for a while and enjoy being off of my diet.

They say that nutrition is the fourth discipline of triathlon. Many races have been ruined by poor fueling: either not taking in enough calories or getting cramps or an upset stomach.

During long bike rides, my secret weapon has been to pack a ham sandwich. This isn't a giant Dagwood Bumpstead meal, just a small dinner roll with some ham and butter. Nothing else. The bread provides carbs, the ham gives me some protein, fat, and much-needed salt, and the butter makes it taste delicious. I'll also have a Powerbar and even a Snickers along the way.

All of this works fine for a bike ride. I don't have any issues with digestion and I'm getting my calories. The problem is that during an Ironman, I have to run a marathon afterwards. All of that solid food which works fine on the bike feels very heavy during the run. It was a problem for me during my last Ironman, where I started feeling sick about 6 miles into the marathon.

Hopefully I've found the answer: I’m switching over to all-liquid calories. I've started using Carbo-Pro as my primary source of calories and it really seems to do the trick. I have a strong sweet tooth so I mix some Kool-Aid in with it just to give it some flavor. I take a Gu about once an hour for an added boost, and then halfway through the race I’ll treat myself to a few gulps of Mountain Dew. The caffeine is great, and it is comfort food for me.

During training, this plan seems to be working. Race day is just a few days away and that will be the true test.

Today, I rode my bike for transportation.

Or rather, I rode A bike for transportation.

It was one of those bikes that you have to pedal backwards to brake, and it was way too big for me, and (on the way back, at least), I had one huge bag of groceries on my back while another was in my lap; I was panting from the thinner than usual air, and I generally felt weak.

I loved every second of it.

When I get on a bike, I just start grinning, no matter what, really. So much of last summer's cross country trip comes flooding back, and I feel an instant sense of complete and total freedom.

I'm still not the best biker on the block (especially right now, considering I'm in biker-steeped Boulder, CO), but regardless, biking is just such an awesome feeling.

I'm here for a music convention and not to bike, but I'm still going to find some time to do at least one serious bike ride. I've heard there are some mountains that are fun to climb...