Limestone Charity Triathlon swim 500m pool; 20km bike, 5km run May 25, 2008 ============================ Weather: sunny & warm Staying at my relative's place in Kingston, I was awake at 5am, so I got up before my 5:30am alarm, and was soon out the door, and down to RMC and the triathlon site just after 6am. It was a cool morning, but with the sun coming up, i fully expected it to warm up, and for me to have no clothing decisions/issues for this race. Swim wave start times were not posted yet, so I setup my t-zone spot - i got a good spot right at the bike-in/out, and then i took my bike for a quick 10min spin around most of the run course - around RMC - so that I had it in my headd. I felt good, energetic, relaxed, and loose. Back at the t-zone, I setup my bike, and then went into the registration area again, and this time the swim wave times were posted - i was in swim wave #6, starting at approx 9:35am. Yikes! Later than i expected. This was because they were starting slowest to fastest swimmers (Based on swim time submitted during registration). Having time to kill, I went and read my mental notes and my Azimov's Sci Fi magazine. I stayed very hydrated with a 500ml bottle of gatorade and the rest of my eload, and a 500ml bottle of water. At 8:15am I ate a Clif bar, and did a slow, gentle, patient stretching and yoga routine, then @ 8:45am I headed out for my run warmup - a gentle pace. Legs feel good. Just before 9am back to the t-zone for final setup - put on sunscreen - and decide that I will take my jersey with me to the swim and put it on while I run. Into the pool, and find my swim wave, just intime as our race briefing started shortly. Swim wave #5 started, and we were led down to the pool deck. I had a good lane seeding - the lane closest to the exit, and my lane partner, Fay, this was her first triathlon. We wished each other luck. Into the water, no swim warmup, just enough time to ensure my goggles weren't leaking, then we were lined up at the side of the pool, 9:30am, all ready to go. Swim ---- "Swimmers ready! " Blast!! I punched my watch and was off. I tried to hold back my effort initially, but within a couple of lengths I realized that I was going anaerobic, esp on the kick, so I tried to pull back the effort. I managed to stay steady and consistent and the rest of the lengths went smoothly and consistently. I had lots of energy and wasn't burning. I got a full length ahead of Fay, and I also noticed that I lapped the guy closest to me in the next lane over. My lane counter put the board down to mark my last lap (I agreed with the counting), and then I was to the wall, and my counter was yelling "9:05! well done!" Yikes!, another 500m PB, 3rd in 3 weeks! I hope I hadn't gone too hard. 9:05 T1 -- I grabbed my jersey and in the walk out of the pool building I managed to loop it over my head, and in the parking lot (beautifully swept so no need for running shoes) I managed to pull it down over me. As I ran into the t-zone I noticed that i was belching - i must have taken in some pool water. To my bike and quickly and easily on with sunglasses and helmet and across the mount line where I managed to execute a perfect flying leap onto my bike and caught my pedals (right one nearly got away, but I caught it), feet into the shoes quickly. 1:09, a very fast, efficient transition. Bike ---- Once on Hwy #2, I settled into the aero bars immediately and went steadily up the Fort Henry hill. The two guys I had exited transition with went past me and pulled away - stronger cyclists. I settled into a steady pace/effort, not too hard, as I wanted to hold back a bit during the first 1/2 of the bike course. Having driven into Kingston along the bike course yesterday, I recognized the landmarks as I came to them. Being a little wary of the increasing temps, I made sure to drink all the eload I had in my aero bottle, starting 10mins into the bike, and actually I drank most of it during the first 1/2. It didn't feel to settle quite right into my stomach, but no discomfort in that area yet. On the long gradual uphill past the golf course, just before the turnaround, an older guy, #91, came steaming past me. He was working hard and standing on his pedals. I stayed in the aerobars and just kept my cadence and effort constant. I reached the turnaround in the desired time-range, and turning around, yup, we had a headwind to return against. I settled in, and soon found extra jump and life in my cycling legs and my effort level and pace went up with no apparent extra work on my part. I was happy and having fun, and I worked the downhills. I noticed on the uphills that now #91 ahead of me was coming back to me quite noticeably, but I could make little progress against him on the downhills and flats. I was cruising and feeling good and my legs felt great, and I came back to transition blasting down the Fort Henry hill and took the corners fast and sharp, realizing just before I dismounted that I hadn't done any stretching out. Bike out - 18:49 Bike back - 18:17 37:06 total. T2 -- I executed a perfect dismount and racked my bike. I had a slight difficulty getting my right shoe on, but I didn't force it (I didn't want to cause the orthotic to roll up, as it had done during my practices a few times). I grabbed my hat and race # belt, and was out of transition well before #91. 0:28, another good, fast transition. Run --- Right away I knew something was wrong - I couldn't breath. I tried to settle in, but the course - up and over the overpass - didn't help. My legs were a bit tight, but they had energy, but I couldn't get my breathing going. 500m in the pain came as my diaphram started to spasm - i had a side-stitch. My pace slowed. Crap! I tried to relax. The course was still flat at this point as we wandered through RMC, but I couldn't get the stitch to relax, and my breathing was laboured. #91 passed me. And my right big toe started to fall asleep on me, like it had already twice this past week - i've got some issue there. Then I was heading up the Fort Henry hill, and this became torture. I couldn't lift my legs and the stitch pain got so bad near the top i had to stop and walk. It eased, and I forced myself to start running again. Now, running back down the hill, the jarring of my foot-plants was causing additional discomfort. Aaaaaarrrrrrggggggghhhhhhhh! I was more grunting and weasing than breathing. Several more people, all in my swim wave, passed me going down the hill - they were flying, I was trudging. Now on the flat and the stitch pain was bearable and I tried to get my running going. With limited breath, my legs could only turn over so much, far below the potential I knew I could do. I was disappointed. I thought of pain, not fearing it, sucking it up and still trying to give it all that I had, but i will admit to this mental weakness that i couldn't force myself to find that knife-edge to this and go faster. Fortunately, despite the sun, the temps weren't hot. A couple of small uphills were not fun. And like i didn't have enough suffering already, a hot spot was starting under my left arch. my feet don't seem to be liking my racing lately! On the bright side, my right big toe was awake again. Two more people passed me, and I tried to stay in contact with them, and although in the last km my legs and pace picked up, I couldn't/wouldn't/wimped out to push anymore to go faster to close the gaps, and I crossed the finish line more as a "ok, we're here, the pain can stop now" than as "everything left on the course". Ouch! 26:37 finishing time: 1:14:25 official stats: -------------- 37/126 overall M30-39 7/11 swim 500m 9:27, 6/11 M30-39, 42/126 overall (includes some of T1) bike 20km 38:23 31.3km/hr, 4/11 M30-39, 22/126 overall (includes most of T1 and T2) run 5km 26:37 5:20/km, 9/11 M30-39, 69/126 overall time: 1:14:27 summary: I had a great race going until the run. How disappointing. I had the swim of my life, the bike ride I wanted: faster coming back into the wind, and right on the 37min I was hoping for (I had not ridden based on the time, it just happened), and 2 excellent transitions, but the side-stitch on the run just cut me off at the knees. This is now 2 sprint tri's in a row that i've had a side stitch. hmmmmm, what's up with that? I didn't take in too many calories like i did last time. I only had ~400ml of eload on the bike. i wonder if i did do the swim too hard and inadvertently took in some pool water and then drank my eload too quickly on the bike. there seems to be a fine edge somewhere that i am still crossing. The Kingston Limestone Tri is a good event - lot of volunteers, nice venue, nice course, well organized and supported, and a nice golf-shirt. I would recommend it.