The pool seemed really long! But once I started swimming, I was amazed at how well things went. I started out strong. After 3 lengths, I backed off slightly, but didn't slack off. Once I hit five lengths (half the length), I was suprised how quickly the remainder went. Now that I know my split, I see that I went with a quicker pace than I have ever done in normal training, which is only right, I suppose.

I think I was afraid of dying at the end, so I probably slacked off too much. It's better to leave it all out there. But all in all, I am really pleased with my time. Lots of room for improvement, but for me this was good.

Once I pulled my carcass out of the water, I took off for the transition area. I heard the patter of little feet behind me, and a very familiar voice calling "Daddy! Daddy!" My 3yo followed me into the transition area, which was not just for competitors. As I was pulling on my socks, my son started asking me questions. I just kept changing, and actually he understood that I was racing. It was fine, and didn't slow me too much. My T1 is WAY better than 3 weeks ago when I thought I would die. I knew what to expect and that was better. My shoes went on fine. My shirt gave me a little trouble, but not too much. It all went pretty smoothly.

Just get more experience with T1. I will in the future tape my gel to the bike. I didn't this time and I dropped it shortly after starting the bike. It didn't matter, but it would have been nice.

I was probably the third out of the pool for my heat. And I didn't get passed until just after the turn around. I just kept pedalling like mad, trying to keep my cadence high. Too bad I don't know what that cadence was, but I rode that trail like I never have before. I have never sustained an average speed of 15 mph while riding on the rail trail before. During the race I averaged over 16 mph, and that was on my heavy mtb. I am very pleased with that. When I came in to the transition area again, I nearly wiped out. I came in too fast... or tried to stop too suddenly. Then my right hand held onto the brake while I tried to dismount and my bike almost pitched me forward face first into the pavement. I caught myself, but my calf on my right leg ended up getting stressed by it. It was a while before it felt good. But I DID NOT fall. Getting the bike to the rack though, was hellish. My legs did not want to respond.

Not much except not nearly wipe out at the dismount. I will be looking at getting clipless pedals or at least cages. I think this was a great ride considering I just have platform pedals.

This was a fairly easy transition since I rode with my running shoes on. I grabbed my hat, sunglasses, bottle of gatorade, and went. I got momentarily confused about the exit, which could have brought my time just under 1 minute.

Be very clear where the exit is!

Since July 3, I had been having trouble with my ITB. I hadn't really been able to run, and the tri I did three weeks before this one, I ended up walking much of the run. After much rest, stretching, exercises to strengthen the area around the ITB, and a knee strap, I took two runs the week before that were pain free, but they were not of any great length. The longest was 1.5 miles -- actually a real confidence builder since I was pain free. During this run I was worried that the pain would come back at some point beyond 1.5 miles. But it never happened. I didn't walk at all.

When I started though, my right calf was still sore and it took a while to run that out. My legs were unresponsive and I had a hard time getting them to get over that bike ride. I carried gatorade with me because I feared getting dehydrated, and I thought the carbs would be good since I had lost my clifshot. As I approached the turn around I tried running with a guy who was passing me, and I just couldn't keep up with him, but I think that helped me pick up my pace. I am fairly certain (although having lost my watch I can't say absolutely) that my second half was faster than my first. I finished stronger than I began. And my finish was very good... which means I didn't go hard enough earlier on.

I think that my loss of several weeks running really came into effect here. My legs just weren't all that ready for this run. It took way too long to find my stride. Part of it is mental... I just need to get it out of my head that I can't run. Off-season I will be working a great deal on running.

I walked around a little bit, picked up my 3yo, gave my wife a hug. Drank a couple bottles of water, ate 2 bananas and half a bagel. Then walked some more... and when I went home I ripped out my front door and put in a new one... not a smart move, but it did get me stretching. :)


Lack of training in running due to injury.
Heavy bike.


Sprint, Spin & Splash is a great introduction to triathlons. Folks are really supportive, and the atmosphere is very family friendly. It was well organized and right on time. It is just too bad that they can only start 10 people every 10 minutes. To stay the whole day can be just a little too long of a day.