Philadelphia Insurance Triathlon - Olympic Race - TriathlonOlympic

5k- Went out hard to get separation but Shanks said to keep it above 7 min pace. Ended up at 6:40 pace duking it out with 5 or so 50-54 y.o. runner types whose AG was lumped in with Clydes. Not smart from a budgeting perspective given the heat but good from a racing perspective as I got distance early on from the majority of Clydes. I think you have to take advantage of your strengths and run is still my strength even though I am slower than the old Slayer after the March foot injury.

T1- Fumbled around with my aero helmet clip again. This is a recurring theme and something I need to work on. Otherwise, normal T1.

40k bike - The course is pretty curvy and technical so its hard to get into much of a rhythm. I tried to follow the plan to let the heart rate settle then pick it up to Z4/race pace and then hold it there, but I'm not so sure I did. The heat was becoming a real factor and I had to fight some big crowds causing me aggro (as I was the last wave and everyone and their mothers were on the course still). My pace was slightly down but I didn't have to make up the ground I normally have to make up when the race starts with a swim. Therefore, my bike was more controlled, but still the usual nasty.

T2-Could've been faster as I took a moment to gather myself and take a sip of gatorade as the heat was whooping up and I was getting dehydrated.

10k - The plan was to start around 7:15 and start dropping into the 6's but by now it was 90 degrees, I had a nice lead to my knowledge, and I didn't want to walk so I dialed it down for the duration. However I did negative split it when most folks were walking. 7:40 pace for 1st half and 7:23 pace for the 2nd half. Great to see some BT and Team EC folks on the run. I high stepped the finish in true Slayer fashion, got my picture with Shanks, but didn't spike the bottle this year. Given all that I had been through this year so far, and all the traveling, it was as if the finish was a relief more than a celebration.

Awards - Acted like a wrestler, banged on my chest, hollared "10 mins in front at near 220 lbs!", grabbed my award then used it as a fig leaf for my appendage. Tried to have some fun with it, to the horror of many folks, like usual.


Overall I think I accomplished my goal of having a good race (and getting some mojo back). I also had some fun and emotional time for my Dad too. Intellectually, things are a bit jumbled because of the fact that it was a du not a tri. IMHO du's, at least this one, was harder than the tri. My legs, back, and shoulders soreness can attest to that. Once again I did not follow the plan very well but had a good race. I think it shows that my run fitness is coming along after a terrible spring.

Nutrition was fine, but hydration was on the weaker side as I took two sips of fluids the whole race up to the 10k 2nd run mile.

I think I am getting back on track....