It has been awhile since I was in the washing machine that is the open water swim start of a triathlon.? With all of the scientific planning for training, nutrition, aerodynamics … the chaos of hundreds of pairs of arms and legs flailing away can be quite a jolt to the uninitiated.? There were 10 minutes before our wave went off, those of us who jumped into the Schuylkill River early were joking around to shake off the remaining pre race jitters. Only 180 people were in my wave and I waded out close to the front for the beginning of the deep water start.? The countdown began … “1 minute … 45 seconds … 30 …”?My normal frenzied internal energy was a relative calm as the horn sounded.? After about the first 200m of elbows, I was able to find a clear path towards the middle of the river by myself and start to cruise.? I felt good throughout the entire swim though I was never able to catch onto anyone and draft off of them. I only breast stroked a few times, and only to sight as it’s a little tricky approaching the bridge.? I started to catch people as I made the J turn across the river and back to the opposite shore for the swim exit in 11th place in my age group.?

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?As good as I felt during the swim, it quickly changed once I hit land. I felt extremely queasy in transition and took my time getting changed. My heart rate was jacked up for the first lap of the bike. I was trying to settle into a comfortable rhythm but it just wasn't happening. I was recently fitted on my triathlon bike and only trained twice since then prior to this race due to the California trip, so I was still getting used to the new position and using some new muscles. I was getting passed like crazy on the hills and wasnt real happy with my time overall considering the money I have spent on a new bike, shoes and the fit since last years race. I figured I would have improved more than just 1 minute over that performance!!!? Looks like I need to spend more time in the saddle and build up strength in the legs. Muscular endurance is a limiter for me in this part of the race.

Transition from bike to run couldnt have been any better. I cut 39 seconds off of last years effort and was sitting in 15th place in my age group.? I prepared well with my feet out of the shoes ahead of time, and performing a side saddle dismount. I thought at the time I was going slow … had a minor problem getting my socks on … but the time clock said differently.

My shins were a little sore and I didnt really feel that I had the juice starting the run. I was going to carry my own bottles of Infinit to practice racing with it for Ironman. After strapping up with my fuel belt, I took about 10 steps before I realized there was no way I could sprint with that extra weight. Yea OK … it’s only a little over a pound (20oz), but it was a very strange sensation even though I routinely do long training runs with it on. I saw my mom on my way out of transition took one bottle out and threw the belt with the other bottle towards her and headed out.

Since 30-34 yr old males we were in the 3rd wave of the day (the first being pros and most of the second getting passed in the water) I had virtually nobody around me the entire run. I actually passed a few people early on, don’t ask how old they were, and held off getting passed by anyone in my age group for over 4 miles. I tried to hold a steady 7:15 pace and was concerned when my first half mile was showing a projected 7:30.? The beginning of the run was in grass though, so once I hit the pavement I quickly saw my pace drop to 7:05's. I found this to be manageable and locked it in.? It was a bummer in once sense that the majority of the crowds were surrounding the bike course this early in the race so the run was pretty barren. Then again, I think it helped provide a very relaxed feeling of being on a training run through the park. I heard my parents while I was passing through transition blowing these duck noisemakers we got the day before. These things are great, because you instantly know who it is and where they are.

The nutrition plan worked well taking in Infinit every 15 minutes and supplementing with a little bit of water … most of which was going on my head. Even though it was overcast and shady, the humidity started to increase since there were showers in the area. I was great until around mile 4 and then I had to start digging in deep to keep up the pace. Every aid station provided water to dump on my head to cool me off. This seemed to work well … something I will have to learn to do well for Ironman.? About mile 5 I ended up getting gobbled up by the chase pack. Not because I was slowing down, on the contrary … I was cranking out sub 7's for the last 2 miles. My lead that I built up from the swim just ended up finally being eroded. 3 guys in my age group passed me up exhaling some encouraging words. This actually gave me a pretty nice boost … normally I get ate up early in the run, so this is a sign my running is improving.

The finish chute for this race is really long and as you come around the bend the energy of the crowd begins to reel you in. Everything I had worked so hard for last year came flooding back. This year was more of a tune up race and more about Team In Training and being a mentor so I didnt think I had a lot invested coming in. Days before the race I actually was surprised that I wasnt more pumped up about it. Any remaining doubts about how much this race meant to me were removed as I saw the finish awning spanning overhead and heard the announcer calling my name for a sub 2:20 finish.

What would you do differently?:
My swim is exactly where I need and want it to be, the bike leg shows room for a significant improvement if I can get my average into the 22mph range.? I also want to continue to improve running skills. I have dropped over 13 minutes off my 10K time in the past 4 years. My goal is to get down to 6:30/mile which will get me on a Boston Qualifying pace and put me into the top podium places in my age group.

?I love this race and hope to make it back for many more in the future.? The fan support is amazing, the course conditions and the weather have been great the two years I have participated and Philadelphia itself is a great east coast city to spend a few days in.? Up next, the Muncie Endurathon Half Ironman coming up in 15 days in July 12th.

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