Here's the message I wrote to my local friends who might come and watch. Feel free to pretend that you are a local.

First, I want to again say thanks to everyone for your financial support and encouragement as I have been training. It means more than you can possibly know.

Next, since you are all local and I know that some of you are excited to watch on Sunday, I want to share all of the details about my race day. Feel free to forward this message to others who know me and might be interested in watching or buddy up with anyone copied on this message.

What you will need to bring:
camera
spare camera
signs, posters, home-made t-shirts (all cheering me on!)
copy of the course map (if you're planning to move around)
a strong voice for shouting encouragement
umbrella/rain coat (as it's forecasted to rain)

I have attached to this message, a map of the course. (Here's a link to the website as well http://www.thenationstriathlon.com/course-overview.html.) As you can imagine, it will be difficult to drive to the event. There are parking lots right nearby, but I would not recommend planning to park there unless you are arriving at 4:30 AM. I also understand that there is parking available at Arlington Cemetery and then you can just walk across the bridge. Also, since it's Sunday, all parking meters in DC are free. So find a parking spot on the street and walk on over or just plan to take the metro.

On the map, you will see that recommended viewing areas are marked with a pink V. There are also special Team In Training cheering sections. Feel free to plant yourself in one of these areas, or create a plan for moving from one section of the course to another. I've broken down the details of my race below.

Swim Start
I will be "hanging out" in the swim corral (near the swim start) from 6:55 AM when the transition area closes until approximately 8:28 AM (which is my swim start time.) The first swim wave is at 7:00 AM. I'm not sure how crowded the area will be (I'm guessing very) but feel free to find me in the swim corral to get some sweet photos of me in the very flattering wetsuit that I hope to be wearing. If you would like to see me enter the nasty waters of the Potomac, here is my specific info:
Swim wave 23
8:28 AM start
dark green swim cap
bib number 4530

I'm anticipating that the swim will take me 45-60 minutes.

Bike
Yes, I'll be wearing a helmet. Yes, I'll be wet. Feel free to take photos. I don't think I need say anymore about this part.

Assuming that I keep a good pace and nothing tragic happens (like a flat) the bike will take me 90-100 minutes. My bib number will still be 4530.

Run
Here's where it gets ugly. I am not a strong runner. Based on my training, the run will take me 65-75 minutes. You can see on the map that the run circles through part of the District, moves out to Haines Point and then back to the finish line. I am going to need all the encouragement I can get along the run! The more often I see friendly faces, the better. Again, my bib number is 4530.

Finish
I'm sure it's going to be chaotic, but if you came out to watch me, I'd love to get the chance to see and talk to you at the finish, take some pictures, cry a little bit, etc.

Please let me know if you have any questions, need more details, etc. I'm really looking forward to this weekend, but (like most things) won't be able to get through it without a little help from my friends.

Thanks!
Melanie