City of Oaks Marathon - The 2hr40min Enema

As the saying goes, 'even a blind squirrel can find a nut.' I believe this best summarizes my marathon preparation (or lack thereof) for the City of Oaks Marathon.

After the Rock/Creek StumpJump 50k, I turned my attention towards picking out a good marathon to run a Boston Qualifying time (~3:10 for my AG). Orginally, I thought it would be cool to head over to the coast and run in the Outer Banks Marathon since the course would be flat and fast; however, with Kristen getting injured, I figured it would just be best to find a semi-local race and drive down the day before. No thrills.

Leading into the race, I had no idea what kind of pace I was running or where my fitness stood. Just as with the StumpJump, I was running exclusively on feel, without a watch. After StumpJu

mp I took a down week (80mi/wk) and then quickly revamped my mileage into normal ranges (90-100mi/wk). I took to running a little bit more on road to get my joints used to pounding the pavement. The weekend before the race I went down to Charlotte and logged out a nice 18mi tempo run (my first time running with a watch since May!) around 6:20pace. Things seemed to go smoothly, so I figured I would not have any trouble hitting the 3:10 Boston Qualifying time.

So here comes the blind squirrel part, my marathon taper:

The week of the marathon I logged 93miles (including the marathon) with my longest run (before the marathon) coming on Thursday (~18miles in doubles). I did my first 'track' workout since May (8x200m) on grass (without a watch) on Tuesday and took Friday down (running only 6miles total for the day). Both Tuesday and Wednesday nights I was at the hospital past midnight and averaged a little over three hours of sleep/night. I am more of a mad (exercise) scientist!

Saturday we drove down around noon, ran a little on course in bright sunny, warm weather and went to bed. I awoke on Sunday only to be greated to my most favorist weather, 50degrees with driving rain and high winds. Having gotten hypothermic numerous times in this kind of weather, I bundled up for the race wearing arm warmers, gloves, hat and an undershirt. Burr!!!! After my trademark 'josh, do not get hypothermic' warmup, I found myself shivering badly on the startline. Right before the gun went off my watch stopped working (way to go Garmin) so I had to borrow Kristens. I figured ah, what the hell, I will just find someone faster than me to run and see what the day brings.

On the startline, there were a few guys spouting out PRs. I heard one of them say that he had ran a 2:31 at Boston. He looked fit, so I figured I'd run a little with him. The gun went off and up the hill we charged. Mother F, why do they always start races uphill? Just no reason for it, I say. Anyways, the Kenyans took control and I said goodbye to conservative pre-race plan. I was going to run for guts and glory.

The first 10k seemed fast. It was rolling and into some headwinds. The tall guy with the fast PR kept getting in front of me on the windy sections, so I had no choice but to draft (hey it's a race and I'm getting old). I could tell that it was frustrating him but I mean honestly he was not going to get any draft off of me.

Well, we went through the 10k and I was freaking already freezing to death. The PR guy had pulled out to a 15-20m lead and I was happy to let him run. Onward into the death rain we ran. At mile 10, I linked up with the guy who would eventually get second and ran with him through Umstead Park. We came into the 13.1 around 1:19. I figured that I had given myself a nice cushion, in the event of what was looking like a definite bonk, to hit the the 3:10 mark. I linked up and just maintained pace.

Umstead was 3.5miles of unpaved road. It was like the twlight zone! Let me set the scene, thank God it was close to Halloween or I would have been scratching my head:

We were alone (3rd and 4th on the road...er...trail) running in pouring rain...fog...hail...frogs(?exodus)...For 3.5miles I did not see anyone expect the guy I was running next too. Up and down hills, over bridges and through the woods (towards Grandma's house?) we charged. I did not even know if we were still in the race. The trail was completely saturated and gave us about a 2 to 3inches of muddy cushion to trudge through, which made the uphills less than enjoyable. I have to say when we finally came out onto pavement, I was overjoyed to be greeted to the 20mph headwinds and freezing rain.

It was about this time that I realized that we were approaching mile 18 and that I was sitting in 3rd...er...4th place. I thought, holy cow, I could podium. So I started to play the tactical game. On the uphills I slowed slightly next to my competitor and was slow to re bridge at the crest. He started to catch on as he was asked me how I was feeling. I told him I was freezing to death and that 20miles would probably be the end of my race. He said that I looked tired and cold and that if it was ok with me (nice guy) he would pick up the pace at mile 20.

At mile 19 we recieved word that the second place guy (the Kenyan...apparently not a cold weather guy either) was doing the death waddle. I also received word (for the first time that 3rd place got 600 bucks). Now it was on like donky kong!! I am not going to lie I felt slightly more motivated thinking that I could net at worst 400 bucks on the day.

Sure enough, mile 20 came and my new running buddy surged blindly. Sure enough, I had played my cards right and surged right back, picking up his draft. The look on his face was priceless. I stuck to his draft all the way through mile 24 as we bridged up to the death waddling Kenyan. Game on mother Fer!

It was at this time that the 90mi run week started to take a toll (I think in hindsight if I had known that I would be battling for an ~800dollar payday I might have tapered a bit more). I came slightly unglued as we started in towards downtown Raleigh. I was still roughly 15m off the back of the two Kenyans but that I was not making any headway into the headwinds. It was at this time that we started running into the tail end of the half-marathon finishers.

The highlight of my race came around mile 24 when the two kenyans in front of me were getting cheered on by the crowds only to have the same crowds react in utter surprise as a skinny, pale white guy came running like a madman 15seconds later. It was at that point that someone on the side of the road shouted "You GO get those Kenyans, WHITE GUY!" I have to say that I do not promote racial slurs but at that moment it was really funny...only in the south!

I was unable to bridge and eased up into the finish line. I was hoping to roll under 2:40 (finished 2:40:20) but a 6min marathon PR wasn't too shabby considering the conditions. When the dust settled, I made 400 bucks as the fourth finisher and 3rd american! I have to say that I am very pleased with how the race went considering I raced hard for a 50k less than a month ago and hit this marathon mid-90+ mile run week. Well, I qualified for Boston. What a great way to spend my 22nd Birthday weekend...fun times (minus how hypothermic I was post race)!

Side Note:

Hats off to the winner (ie the tall white guy at on the start line). You ran an inspirational race, negative splitting in the worst racing weather I have seen in over a year. I am enormously impressed as that has to one of the guttiest performances I have ever had the privilege to witness firsthand.

StumpJump 2009, the hail mary pass

The road to the start line of the Rock/Creek StumpJump was a long and rocky one. Returning from Africa, I was still very hesitant to start training at full steam having just recovered from a left tibial stress fracture. I figured that I had roughly six weeks to get in shape to run (not race) 50k and would just take it day by day. The main difference in my training preparation for this race from any other trail race was that I trained as a trail runner. I ran roughly 80% (~80-85miles/wk) of my weekly mileage on trail. I left my watch, track workouts and tempo runs at home and went on feel day by day. Working in the emergency room at night did not leave me a tremendous amount of time during day light hours to train so most days I found myself up at 4-430am and getting in the mileage before my 8o'clocks.

Two weeks out from the Stump, Kristen and I went over to VA to run in

a trail race put on by Odyssey called the 40mi Rampage Run. Kristen ran the marathon and took first overall female in route to setting a new c

ourse record. We both had a blast sleeping in the back of my Suburu in the race start parking lot the night before. I went to VA to figure out my nutrition for the Stump, figuring if I could run 40miles then 31 should not be that difficult. The race went well, as I took the lead (overall) in the opening 50seconds of the race and ended up taking the overall in the 40mi in route to setting a new course record. All told it was a great day for Team Wazungu.

Side note: I had another wild life spotting, this time a black bear, in the final two miles of the 40miler (~43miler)... Seriously!

Coming into the StumpJump I was feeling extremely worn down, but confident in my overall fitness level. (The weekend before I had logged car to car in the rain an impressive 2hr 18/19mi tempo effort up Grandfather Mtn on trails.) I

knew that I had Friday to rest up for Saturday's race. Kristen and I got in late on Thursday after an eventful week of exams, late nights in the E

R and running in the freezing fall rain. Friday morning Kristen and I went out and ran the opening three miles of the course then proceeded to eat 2 loafs of banana bread while writing lab reports before heading downtown to the expo. R/C did an amazing job of putting on a first rate expo and pasta party which was followed up by a highly entertaining slideshow from Ultra-Marathoning Icon, Dean Karnazes.

Saturday morning came after a rather restless night. Coming into the race I had a few things in mind as far as how I would approach the competition. I knew the field promised to bring some strong talent as Bryan Dayton (Vasque runner and StumpJump course record holder) was returning. From my training, I knew I was close to 4hr/StumpJump shape and if I had a chance at the overall I would need to isolate Bryan early in the race. So when the gun went off I jumped to the front and pushed the pace through the opening three miles, wanting to see who would be foolish enough to join me. After three miles I looked u

p and recognized that only Bryan and

Nick were around. Perfect! So I slotted in behind Bryan, happy to allow him to dictate the pace while I sat back and focused on nutrition. We came into the rockhouse aid station a minute or two down on Nick who had taken over the lead. Not wanting to chase, Bryan and I allowed Nick to get out to a six minute lead by the halfway marker. The 10mi lolly pop portion of the race is the fastest/easiest part of the course and having ran the course six weeks prior I figured this would be the time to recover and wait to attack

on the way back through the rockhouse at mile 20. Unfortunately, not everything goes to plan. Jeff and Andy ran up on us about a mile out from the rock garden and instantly moved past Bryan at the aid station. On the next climb (~1200m) I took the lead and looked back, realizing that Bryan was slotted in at 5th position. Knowing that it would be hard for Bryan to respond to an attack, having to go around Andy and Jeff, I charged up the hill. Still 14miles out from the finish line and six minutes down on Nick, I figured it was time to throw up the Hail Mary and go for the W.

At the time I figured that I could gain some time on Nick through the rock garden and loose the three runners behind me. Out of the rock garden I ran like a man possessed to catch Nick. Having spent the prior hour eating and drinking b

ehind Bryan I felt like an Ricky Bobby on lap one of Talladega coming through the rock house for the second time. I got the report that I still had four minutes to make up on Nick with on ~8-10miles left in the race. After some quick math, I knew it was time to roll thunder and make up 30seconds/mile. I threw utter caution to the wind, going totally light weight, leaving my water bottle and nutrition behind (NOT ADVISED). By the suck creek road crossing four miles away I recieved word that I was roughly 45seconds dow

n heading into the final two climbs of the day. I took the next climb easy as to not cramp and to get my mind right for the final push home. It was on the downhill that I finally caught Nick. I turned my music off and ran silently behind him for the next uphill mile listening and observing everything he was doing. At the mushroom aid station I put in a slight surge on the uphill and saw no reply. I then layed into it and ran for the finish.

The final climb off the trail and around the school was emotional for me. Growing up only three miles from the race start and having idealized the winners of this race since its conception nine years ago, to say I wanted to win this race badly would be an understatement. I am happy I could bring home to bacon for Team R/C and Team Wazungu.

I am thankful for such incredible competitors and friends who make this such an amazing event to come back to year after year. Growing up three miles from the start line, it feels like coming home every time I have the opportunity to run on the Cumberland Trail. Kristen ran an inspiring race, setting a PR for her first 50k ever with her last two miles being her quickest. I want to thank the event staff for the countless hours spent turning this race into one of the premier trail races in the country.

Africa

There is little in the way of words that could or will be used to describe the experience that Kristen and I had while in Africa. The people, the culture, the land was unlike anything anyone could ever imagine without visiting the country firsthand. I find myself reeling in the days following our return to the states, questioning much of what I found to be common place in our society. Africa challenged me on all levels. It pushed me past the confines of comfort physically, intellectually, emotionally and spiritually. It forced me to face my inner demons.

The mentally and physically disabled children of Shaurimoyo, that we had the privilege to work with, define the human spirit. I will forever be shaped by their level of compassion to one another and their outlook on a horrific life that is unimaginable in our western culture. To the children in pediatric burn unit of Mawenzi Government Hospital and to the nameless patient on the surgical table in the OR, I fully am able to now comprehend exactly why I want to be a doctor.

For the first time in my life I can say that I truly felt alive. Our experiences in the Ngorongoro Crater, at sunset in Zanzibar, running for miles through fields of sunflowers at the base of Mt. Kilimanjaro finally allowed me to take stock in what is important in life. I will leave a handful of pictures that briefly capture a life changing trip.

Tanzania, Africa July 25-August16

Update:

I will be out of the country between the dates of July 25th and August 16th working as part of the humanitarian group Cross Cultural Solutions. Kristen and I will be working in the Shaurimoyo Special Needs School with mentally and physically disabled children. I want to sincerely thank those that have supported us with this trip. We are truly blessed and looking forward to not only traveling to a third world country but the opportunity to make a difference.

On other fronts, I have been recovering from a stress fracture in my tibia and am looking forward to bringing back up my mileage for some fun filled ultra-running events in the fall and winter months. After Africa, I will have one week before starting school. I am looking forward to a variety of opportunities that have presented themselves over the last few weeks. Starting in the fall I will be working in the ER 8-12hrs/wk evenings and nights as well as part time in an adult oncology setting. I have also been granted the chance to spear head a research team and split time between the Immunology/Biochemistry Labs at ASU and the UNC Research Campus under the direction and genius of Dr. David Nieman.

Parting Shot of Moshi, Tanzania

Perspective

I wanted to post a short blog message to those that have been trying to reach me over the last week. I apologize for my phone being off and myself being remotely out of touch. Allow me to elaborate on the prior week's events.

As with any story, I guess it is best to start at the beginning. Last Saturday Kristen and I drove the short drive to Roan Mountain State for a four hour trail run. We returned late on Saturday exhausted and exhibiting the early signs of a summer flu. Sunday arrived and we decided to take the day easy by going for a hike since we were both feeling the effects of the prior day's 4hr adventure and the rapidly devoluping flu-like cold. We returned home again exhausted from the hike and ready to for dinner. It was around 4:00pm when the phone rang. It was Kristen's brother, Chris, telling us that we had to get home immediately. Kristen's dad had suffered a massive heart attack and was being taken to the heart ICU in downtown Charlotte. We dropped everything, ran to the car and drove (95mph average) to Charlotte. This was Sunday afternoon.

I have spent the last week in Charlotte, NC with Kristen's family. Kristen's dad suffered a massive heart attack on Sunday following a three hour bike ride. He was walking to the pool when he collapsed on the side of the road and was spotted by a passing cyclist who notified the lifeguards. The lifeguards were able to call 911 and provide CPR until the ambulance (less than 90seconds later) arrived. He was recesitated on sight three times after undergoing cardiac arrest due to a 200% arterial blockage. His body was then immediately cooled down and he was placed in a drug induced coma to preserve neurological function. When we got to the hospital an hour and half later he was in ICU on a ventilator. The doctor told us he had a 5% chance of survival. That pretty much hits the high points. The last week has gone by in a sleepless blur.

I am now back in Boone following what the doctors have labeled a 'miraculous' recovery. Craig Campbell should be dead right now but due to his physical fitness level (47y/o) and the immediate medical attention he received, he is alive and walking the hallways at CMC with no apparent neurological damage. The doctors plan to release him home within the next 24hrs. I will be in Boone until tomorrow taking care of a few affairs before returning to Charlotte for a day. I will then be in Chattanooga, TN for a day to get an MRI and then off to the beach for a much needed vacation over father's day weekend.

Thank you to everyone for your thoughts and prayers over the last week. Thank you to my mother who traveled from Chattanooga at a drop of a hat to be at Mr. Campbell's bedside and to help provide comfort to a grieving family. Thank you to the health professionals for fixing the unfixable.

It is times like these that allow us to take a step back from the pressures of tomorrow and really be thankful for the now. I am exhausted but finally at peace.

One last race report...For now

Today is Saturday and I am on my way to sit by the pool and enjoy the sunny weather. Today was also the Over the Mountain Triathlon in King's Mountain, North Carolina.

Quick recap of the days festivities: As usual, the 4:30am wakeup came slightly earlier than expected but after a restless night's sleep, I was honestly ready to wake up and get the day underway. Kristen was kind enough to drive me out to King's Mountain for the race start. Unique to this race, the point to point format offers a wonderful vista for the racers but always results in a logistical nightmare the morning of the race. I set up transition and arrived at the race start with five minutes to spare. I warmed up with my now trademarked "will not get hypothermia during the warmup" warmup which consists of jogging to the portolet and splashing around in the water right before the gun goes off. Well, its honestly a little bit more thought out than that but I believe that covers the highlights.

The swim was uneventful. I managed to sit into the second pack until the turn buoy where the pack splintered and one group went left while the other group went right. I decided to swim...well...straight and figured the groups would have to come back together before the swim finish. Luckily, I was right and the groups did come back together, unluckily (word?) it occurred right before the final buoy where it was a mad dash for the shore anyway. Onto the bike and into the pain locker. After roughly three weeks of what Marc would call 'reasonable volume' and I would call I cannot move off the couch by seven o'clock at night, I had little in the engine room to respond to the early pace. However, the pace settled and I was able to ride into sixth place coming off the bike. With the two leaders clear of the rest of the field, I was feeling confident in my running ability to bridge up and finish on the last stair of the podium. So I stopped racing and packed my gear up, got Kristen, got in the car and went to get lunch/sit by the pool. Seriously, though that's exactly what happened.

After much thought and prayer, I have decided to step back from the sport of triathlon. This decision did not come easy at first but as I thought more and more about it, it is the right one. For years it has been my goal to achieve something special and prove myself in the sport. At this point I have nothing left to prove. I have placed top ten in the world in my age group, I have won every age-group race I have entered at the half-iron distance and I believe I have distinguished myself as a contender at most races. I am not willing to sacrifice what is most important in life, relationships and careers, to pursue a hobby that should be nothing more than a lifestyle. With everything I have given 110% of my efforts to achieving my goals in triathlon but there comes a time when you need to get your head above the water and see if you are headed in the right direction. At this time I do not feel like I am headed in the right direction. With medical school quickly approaching my priorities need to focus more on gaining entrance into a top medical program rather than on a hobby. I am not willing to lose the one's I love and to throw away my academic career for another top podium spot.

It is difficult to step away from something that has been such a part of my life for so long. However, I find myself at a crossroads. I wish to leave a legacy but as a father, a husband, a doctor and then a finally at the end of the list a badass endurance athlete : ) Fear not I will continue to keep my fitness up just in the odd chance that Dean Karnazas might show up to an ultra-race in the near future that I might be running in...but for the time being I am going to enjoy interning in the emergency room/the local oncology team, performing medical research and exercising for fun because at the end of the day, "if its not fun..."

I want to thank my friends, family and sponsors from the bottom of my heart. Without your years of unquestionable commitment and support, I would never have been able to even attempt most the goals I sought to achieve. You make me recognize what is truly important in life and your advice over the last few weeks has been heartfelt and deeply insightful.

White Lake Half-Ironman II Race Report

I never seem to be able to get much sleep the night after a half-ironman. Perhaps it’s the large amount of caffeine consumption throughout the race or an increased metabolic rate, but I always find myself lucky to get in six hours of restless shuteye. Regardless, here’s how it went down yesterday.

Leading into this race, I was very uneasy about my fitness level. Not to say that I was feeling out of shape but I had not put in a full week of training in a little over a month. Having been sick one week before Collegiate Nationals (ie. see Valdese Triathlon Race Report and the Valdese Swim Complex locker room for complete details), I had to take some time off to completely heal from the flu and then taper for Collegiate Nats. However, Collegiates flopped on me, with me getting hypothermic during the swim and bombing the rest of the race due to a lowered core temperature. Lame. Coming down from Collegiates, it was good in many a sense to come right back into exams. I really had targeted Collegiates for a breakout race and to be honest not getting the expected result left me questioning my goals and overall fitness level in the sport. The last two weeks have been a complete blur. Having a round of exams and then finals, left me bug-eyed and strung out, running on a coffee IV for roughly 14 days. Not the best training conditions. Many of my workouts over the last two weeks were cut short (to fit in more study time), altered (ie. cut short) (to fit in more study time) or skipped all together (to fit in more study time). I guess the only positive aside from making straight A’s on my finals (booya!) was that I would be completely rested for White Lake.

Kristen and I took off on Thursday for Charlotte, NC and spent the night. I got up and got in the normal pre-race day before workouts (15min run, 15min bike, 15min swim) and spent the remainder of the day waiting on grades to be posted and Kristen to finish visiting with the doctor (just a checkup), so we could begin the 3.5hr car ride over to Whiteville, NC. Since Kristen wasn’t getting out of the doctor until late there would be no way for us to make it to packet pickup the day before; however, thankfully packet pickup was still available at the race site the morning of between 5 and 6am. After a restless night in our crack motel (between the lights, sirens, horns, car alarms and a leaky sink, I was lucky if I got in 1.5hr of sleep), I got up at 3:45am and loaded the car. Kristen and I then drove the remaining 45min to White Lake, NC to just barely make the 6am packet pickup cut off time.

With an hour left until the start of the race, I set up transition, jogged to the port-o-let, took care of business, jogged back to transition and put on my wet suit. This concluded my new and improved, bulletproof, will-not-get-hypothermic warm up. The water temperature was reported to be 77degrees which was a far cry from the reported 53 degrees seen at Buffalo Springs Lake. I figured that since I would be wearing my wetsuit at Kansas 70.3, I might as well wear it here even though I had my kickass SpeedZoot with me. Alas, I’ll have to unleash the fury of the SpeedZoot another day. I waded out into the water, dolphin dived twice and was then informed by the announcer that the race would be starting in 45 seconds. ‘Cool,’ I thought, ‘Let’s get it on.’ I lined up right behind Alex McDonald, knowing that if I could at least stay with him for part of the swim I would be setting myself up for a decent swim; however, as soon as the gun went off, Alex was gone and I was drowning. The first 400m were fast, like Michael Phelps fast. We hit the first turn buoy and I spotted and realized that I was sitting in about 8th position. ‘Badass,’ I thought as I looked left to see Alex ‘IronDoc’ McDonald staring me in the face. ‘Badass,’ I thought again, ‘I’m with Alex.’ Apparently Alex breathes the left and I breathe to the right so since I was sitting on his hip we continued to stare at each other for the next 1000m. Awkward. As we rounded the last buoy, I drifted back behind Alex to conserve energy leading into transition, knowing that a good swim time was in the bag. The exit for the swim was a single ladder at the end of the dock. There were four of us in the chase group and it was an all out sprint to the ladder. I got there third and waited my turn before running the 200m into transition. Alex got to the ladder first and was about 15miles in the bike ride by the time I got to transition.

The first hour we were rolling mad thunder. I think I clocked through the 27mi maker at the hour. Knowing that there would only be water on the bike course, I brought a canister of Nuun with me; however, I had stacked my electrolyte tabs on top of all the Nuun tabs. So when we hit the first aid station, I dumped all the contents into my jersey and fished out the fizzling Nuun tabs and dumped four of them into my bottle (concentrated). I made up a few places on the bike course and could see the chase pack ahead of me on the long, flat straights. So around mile 32 I put in a surge as we started into a strong headwind section and caught up with the chase group. I was able to gage my position on an out and back section and realized that I was roughly seven minutes down on Kevin Lisska and two minutes down on the chase pack. Because, I can probably count the amount of long rides I have done on one hand this season, I really started to feel the wear and tear of the race around mile 47; however, I stayed calm and continued to focus on good nutrition and my own rhythm. Before I knew it I was sitting in roughly 8th position on the tail end of the chase group. As we headed into the last few miles of the bike and I was more than happy just to sit 10m off the back and stretch.

Nutrition on the bike:
4Gu’s, 6electrolyte tabs, 4Nuun tabs, 32oz concentrated Gu20 mix, 4 12oz water bottles

Oh yeah, I rode in my new kickass Rudy Project Helmet, not wanting to risk anymore helmet issues after what happened at Nationals. Here's a picture of me in my new helmet before the race (I know what you are thinking and yes, sometimes I like to carry a spear around in transition).

Into T2, I heard over the loudspeakers, “Here’s Josh Wheeler. Josh just completed his Human Genetics final two days ago and here he is racing today.” Awesome, thank you Kristen. I exited the run in 8th and moved instantly into 7th. The idea was to run at 6-6:15/mi range; however, at about mile 47 on the bike I realized that with the heat I might be better served to start out at a little slower pace than normal. I was racing with my Garmin 405 so I was able to track my pace perfectly. I backed it down to 6:25/mi pace and found myself smiling at how easy the pace felt. However, knowing that I have not run more than 30miles in one week in almost five weeks, I put my game face back on and prepared to enter the pain locker. What can I say about the run? It was freaking miserably hot and windy,

a reported 91degrees. The aid stations were sparse at best; however, I found my rhythm early and paced 6:20/miles to the turn around. At the turn around I was roughly a minute down on fourth and two minutes down on third, so I picked up the pace a little and moved into fourth overall. On the straight road, I could see that I was starting to make up some time on third place as he was slowing at each aid station for water. By mile 10 the gap had shrunk to roughly 200m and by mile 11 I was roughly 15seconds down. At that point I was getting some feedback from the racers on course telling me that the guy was starting to hurt (I was thinking they clearly do not know what I am feeling like). At mile 12 we made a left hand turn and had roughly 50m towards the final aid station. I knew that he was going to get water, so I took my fuelbelt off and tossed to the side. The aid station was right before a slight uphill section so I surged as he went towards the aid station and passed him on the hill. He responded and matched my pace. The hill leveled out and we started on the descent. With a mile left, I re-attacked on the downhill, surging and opened a small gap. We rounded towards the finishing straight and I checked my six as to not get tagged at the line only to see no one around. I did up my jersey and crossed the line in third overall (~4:20 total time) and won a free trip to the medical tent where I got two bags of IV fluid and some oxygen.

Run Nutrition:
Fluid intake was sporadic but took in a Gu/Electrolyte mixture every three miles that totaled out to 4 Gu’s and 2 more electrolyte tabs. My sweat rate was low due to large sodium intake during the bike, so I was able to focus more on managing my rising core temperature rather than fluid intake.