The Rookie Tri

My third time doing the Rookie Tri was my slowest yet, but I have a pretty good excuse. Whereas last year I did this race a day after doing a 100-mile bike ride, this year I did it one week after a 45-mile hike/run across the Grand Canyon and back (aka Rim-to-Rim-to-Rim or R3) in 19 1/2 hours. Considering my quads were so sore I could barely walk down stairs the two days after and a bad blister on my left big toe hindered walking on flat ground, that I was only 30 seconds slower is pretty good in my book.
After getting home late Monday night, I did some light workouts through the week. A bit of swimming and biking was fine, but the two attempts at running did not go so well. I didn't manage more than a couple miles, and not a very good pace. I picked up my packet on Saturday and my only goal for the race was to have fun.
When I set up my transition Sunday I made the unfortunate discovery that I didn't have insoles for my running shoes. That's definitely something I should have checked after barely getting over a bad blister. I briefly considered doing the run barefoot or use my only other footwear- flip flops. I decided the shoes would be the best option, and hopefully it wouldn't be too bad for two miles. I was feeling a little pressed for time, but kept running into friends and had to say hi. I had plenty of time in the end, and of course I like seeing my friends, but I was a touch frazzled.
Like most triathlons seem to be doing, this race has changed from a wave start to a time-trial start, so there was some clear water at the start, but even over 300 meters there's plenty of overtaking. I didn't really pay much attention to the other people in the water other than a bit of a pileup at the second turn and again at the exit. My swim time was slower than slower than previous races. I would say it might be because the swim exit timing mat was closer to transition, rather than being right at the water's edge, but that would mean I was slower getting on my bike because my T1 time was slower as well.
Somehow I had my best bike split, however. I'll give credit to my fancy bike and to chasing my friend. This was my second sprint tri with the bike I bought from a pro triathlete after Ironman Wisconsin last fall. I'm sure its aerodynamic advantages over my old bike make a miniscule difference over 11 miles, but it is lighter which does make a difference on a rolling course. My friend David passed me as I was getting strapped in coming out of transition, but didn't just zip away like every other race. I actually caught up and passed him briefly before he passed again. He never did get too far ahead of me, and psychologically dragged me along with him.
My run was my slowest yet at this race, but I amazed myself by running a steady 8-minute pace for two miles. I did get a small blister on my left instep, but it hasn't been problematic.
I hung around for quite a while after the race, long enough to see a few friends and teammates get awards. I could have used a nap in the afternoon, but wound up going to my friend's house for a post-race party.