From my blog:

Or, I should say, I completed the Escape from Alcatraz triathlon. From their website:

“…the Escape from Alcatraz Triathlon will be packed with heart-pounding action featuring a 1.5 mile swim through frigid waters from Alcatraz Island to shore, a grueling 18-mile bike race, and a demanding 8-mile run through the rugged trails of Golden Gate Recreation Area.”

They weren’t kidding when they said the run was demanding. It was the longest, hardest 8 miles I have ever run. I think that 8 miles was harder than the 13.1 miles on the Auburn Half Iron triathlon. Running in the deep sand, very few flat sections, two trips up stairs, including the ‘infamous’ sand ladder

“…reach the dreaded Sand Ladder (400 steps up the cliff). This experience will drain the legs of even the best professionals, as there is nothing like it anywhere in the sport of triathlon. More than one triathlete has used the hand cable to help them walk up the stairs. The stairs are to the run what the currents and waves are to the swim.”

And yes, I used the cable to help pull myself up the sand ladder. They even have a timing mat at the bottom and top of the sand ladder so you can see how fast you went up. Despite e feeling like I was dying going up it, I went up in 5:55, which was 487/1690 finishers.

My overall times were 3:19:39, which was 829/1690 overall, 157/276 in my age group (males 35-39). I did 53:37 on the swim, 1326/1690, 1:03:05 503/1690 on the bike, and 1:12:40, 728/1690 on the run. yes, obviously I need to work on my swim, as that is my slowest discipline. I’ll get to it…

The course was great, we took the ferry out to Alcatraz Island, and then jumped off the side of the ferry and swim cross current to the shore. The current is actually pretty strong, you have to swim diagonal to get to the right spot. Then, we ran 3/4 of a mile to the transition area, and then biked and ran. Bike course was easy to me, because I ride a lot of hills, but plenty of folks said it was hard. the run course was what was really hard to me, as I mentioned.

Regardless, it was a fun time, and well worth doing it once, especially with the beautiful views of Golden Gate Bridge, from the water, a spot most people don’t get to see often.

Oh, couple things I should add that weren't on my blog: the compact crank I bought (50/34) has been worth its weight in gold, what with the hills on EoA, and more importantly, the hills on the Auburn Half two weeks ago (6000' feet of climbing in 56 miles!)

My new Newton running shoes are working out great for me, but the mesh on them is perhaps not the best for running in the sand.

I really have to work on my swim!

Oh, I decided to up my IM plan, so me and some friends are doing Vineman full on August 1st. 6 weeks to finish to finish getting ready for a full iron distance race. I'm still doing IMAZ in November, but Vineman was just too good to pass up.

congrats! I was just reading about that tri last week, and am really impressed at the route. definitely some bragging rights there

Congrats, it's definately on my list of races to do.

Terrific!!! Way to go.

Sounds like a great event.

Great job.

Do you have any pictures of the sand stairs or others.

I'll see what I can find.

Congrats man. Sounds like a hell of a race.

That race is totally on my (dream) list. We'll see...

Okay, here's two pics of the sand ladder. I don't think either of them do it justice, but it's what I could find on the web.

No, I think that does it justice... It made my PTSD act up from trail running near the beach at Torrey Pines.

It does it justice, but it is almost worse once the ladder part is gone. I did Alcatraz too. Fun race.

awesome man, I hope to do that one some day as well!

That looks like an ankle buster for me. Great job!!!