... UBC Duathlon in Beautiful Vancouver, BC

Last Sunday I did my first race of the season that resembles a triathlon. The UBC Triathlon and Dutahlon (http://www.rec.ubc.ca/events/triathlon/) is one of the biggest indoor (swim) triathlons in North America and virtually the first triathlon race of the season out here. Given that I strongly dislike pool swims for other than training and my past issues with bike/run transitions, I decided to sign up for the 5/20/5 duathlon. It turned out to be a very good decision. I probably raced one of my best and smartest races ever which - I believe - has to do with the great coaching I get from Jen Segger at Challenge by Choice in Squamish (www.challengebychoice.ca). The weather was quite good, dry and sunny but cool. Since I had never taken my new Specialized Transition Pro out on the road before, I decided to race on my "old" bike with my new race wheels (MAVIC Cosmic Carbone SR - fantastic wheels!).
On race day morning I hooked up with my friend Kelly who is a hardcore roadie and wanted to try a duathlon. For that reason he had bought running shoes a couple of weeks back! We got all set up and warmed up for the race. Check out his account of the race on http://apps.just-giver.com/Blog/.
I had set my mind on running the 5K in 20 minutes or just under, push reasonably hard on the bike and "giver" on the bike. ready, set, go and off we went. I settled into a pace that would get me to 20 minutes for the first 5K. After a couple of kilometers I felt really good and picked up the pace. I ran my rhythm and got to the transition in just over 19 minutes. Fast transition and on the bike. I was in 6th place. I knew I had to pace myself on the bike as I tend to go "full out". It was a two lap course, mostly flat, false flat and some headwind.
I felt great on my bike and was able to get myself into 3rd spot after a solid bike ride. I was not sure how my second 5K run would turn out. I started running and immediately felt tightness in my legs - oh no. But after a few hundred meters I totally relaxed and was able to push my pace. At the turnaround point of the 5K loop I was passed by a fellow competitor who I knew was a faster runner. I decided to run my own race instead of desperately trying to go with him... I think, it was the right decision. At the finish he was roughly 40 seconds ahead of me. But I ran probably the most even split of them all! My second 5K time was only 2 seconds slower than my first 5K. I had nothing left at the finish and felt like I had raced at my best.
All in all a great race day! I know I have to work on my running - clear to me! I have included BRICs in my workouts already, and it seems to show.
My base building period is almost over. We will see what higher intensity will bring over the next week, especially for my running. I am not too worried about my biking...