Slipped on wet rubber mat running out of pool. Fell onto left ankle and hip - unable to walk on leg for a minute. Hopped to bike and put on cycling shoes. Decided to try to continue even though my foot was pounding.

Lost a few places due to the fall and recovery. Exited T2 in 8th or 9th place in wave 1.

Not fallen down.

Used first few miles to work out pain from fall in T1 and get into a low gear/high cadence. Got my HR down from swim/T1 and settled into a rythm. Immediately passed 2-3 of the swimmers that got out of T1 before me. Slowly gained and eventually passed the biker in the 4th place in my wave. Passed another cyclist on the hills. Played back and forth with another rider who was from VA - didn't get his name - racing for 3rd place in the wave. Worked on high cadence on uphills, staying in the saddle except in the most steep portions of the hills. Worked on turns and cornering, sprinting out of turns to maintain overall speed.

Entered T2 in 3rd place in Wave 1.

speed laces enabled very rapid transition from cycling shoes to running shoes.

Set a PR for my 5K run. Held 3rd place for wave 1.

This race is a nice example of a low-key local race. It is capped at 175 participants, many local, though several I met were from Virginia. The pool swim is organized into 3 waves of 16, comprised the fastest estimated 400 m times, followed by a zig-zag start for the remaining participants, leaving every 30 seconds. Transition area has plenty of room for 175 people. Bike course is challenging 14 miles with several big climbs, but each climb (except the last one) is followed by a great descent. Run is a comfortable 5K.

Lots of entrants in this race were first-timers, and this is a good race for one's first triathlon, very supportive family-oriented environment.

Post-race included food, live bands, and a pass to stay at the swim club for the day - it's a great pool (I've been a member for 4 years) and makes for a nice day for the family.