Ironman 70.3 Pocono Mountains - Triathlon1/2 Ironman

At the beginning I was banging it up something fierce with 3 other guys. I used my feet to kick only during my scrum with these guys and then saved my legs for the rest (may have kicked rounding buoy's but I can't remember). Was surprised to come up on the first kayak and see three people from an earlier heat holding onto it ... this was before we rounded the first buoy. I found some feet and tried to draft him but kept swimming over him so gave up and just went alone until the next buoy. By that time a few guys from the wave after us cruised past - I tried to latch on and failed. By the next buoy I was catching prior wave guys and another wave of guys caught me. Finally caught some fast feet that I rode to the finish.

First ever lake swim and despite the cold I got into a groove fairly quick. best breathing I have had in any race. First ever fresh water swim and was nice to not gag on salt water. Also waveless which was a first. I think if I had not concentrated on trying to catch feet I could have gone faster. I was hoping for a time between 31-35 with a worst case of 40 minutes. I did not kick AT ALL trying to save my legs - I would think with a slight flutter kick I would be able to shave a minute or two off.

There was a long run up the hill from the lake to T1 (this counted as T1) ... in addition this being a point to point race we had to bag and tie off all of our swim gear or we would not get it at the finish. Ripped off wetsuit - dried feet and legs/put on bike shoes. It was COLD put on a long sleeve underarmor thermal and my coral snake bike jersey/helmet and Rudy Project sunglasses (with the race red lenses (woot woot) and ran out.

I historically suck at transitions and planned for a 7 minute T1 - could have been faster but I am happy with this time.

Started with a raging downhill (I rode my breaks cause I am not suicidal) - later heard two pro's state they hit that downhill at 52mph ... I maxed out at 40 (on purpose). After that was a fairly flat out and back for 22 miles. I cruised most of this at 23-28mph and felt great passing people. I passed 35 or so and was passed by 9 before we hit the first hill at Community Drive. Next up were the up and down rollers at River Road - I knew I could make some decent time on the winding downhills as long as I kept cadence on the uphills so worked hard on that. With a mile left of rollers I hit an uphill and was struggling to maintain 8mph and I came up too close on the guy in front of me. I tried to pass and couldn't so I fell back behind him and tried like hell not to fall over as I was in full granny gear. The officials pulled up next to me and red carded me as I continued trying to climb the hill. Not much I could do other than stop or fall over so as soon as I crested the hill I went full bore the next few miles to the penalty tent where I served out my four minutes. Took the time to catch up on some nutrition and then faced the last 20 miles of rolling hills. Saw 2 guys in a bloody wreck and another guy laying on the side of the rode wrapped in towels. The last 1/4 mile into town was awesome with the cheering, cowbells, and banging of pots and pans - the random people cheering on the course really boosted me up.

The penalty sucked - big time - I should have finished the bike course and taken the penalty in the tent at T2. I am sure my second half time suffered as I repeatedly played out what I could have tried differently to avoid the penalty. Next season I plan to race 20 pounds lighter which should benefit me greatly on uphills. My TT bike is an entry level Felt without any bells or whistles - not sure how much a carbon framed bike would help me but I am sure I would be slightly faster.

Ran into T2 had shoes off and run socks shoes on quickly. Stripped off helmet/shades/jersey/shirt. Threw on race bib, fuel belt and put on cap and shades as I sprinted to the porta potty. Took the fastest crap I have taken in my life and was rubbing my hands with sanitizer as I ran out of T2.

To me this is a fast transition - take out the porta potty and who knows how much faster I could have been. My wife was yelling for me as I came out of transition so I tried to acknowledge her with a thumbs up.

I don't run hills - so by mile 3 after the excitement of running out of town and hitting the first major uphill my plan to "never stop running" went out the window. I switched to a run 5 minutes walk 1 minute and it seemed everytime I was ready to walk I was hitting the next aid station. I indulged heavily at every aid station from mile 4 on - I took Gu Chomps, water and pretzels. After the turn around I got slower on the downhills as my thighs began to revolt. I took coke and pretzels at every aid station coming back but I can't say I was elated to be passed by so many on the run after I turned in decent swims and bike legs. What was very cool was the encouragement from other athletes. I saw teammates on the course and we shared high fives and encouragement but lots of strangers shouted "go long island" or pick it up sunrise" always at the right moment. I got a charlie horse right before the last aid station - so bad I didn't know what to do. The guys/girls in their pink tutu's forced me to eat banana's as they said I was suffering from potassium deficiency and had me wash down 2 banana's with coke ... after three or four minutes I felt good enough to go and the energy of the hug crowd at the finish fired me up. I don't know if anyone was behind me but I seemed to have the whole crowd roaring for me alone which was awesome and nearly choked me up. I raised my hands as I crossed and heard my name announced ... finisher!

I suffered this year with hip issues and then broke my clavicle in a bike crash. Thought that my season and doing tri's might be done but I persevered. After months of chiropractic and with new orthotics I am happy I got some races in this season and did not have to miss this my "A" race. My off season will focus on areas I need help - losing weight, core work, and running. Next year as I enter the season with a tri coach I can only aspire to set PR's everytime out. I am blessed to have a family that allows me to do this and thankfully a body that has been able to bounce back from some bad knocks.

I went immediately to medical - got checked out and then went to find my wife. No sooner had I found her that it started raining (and it was cold). Found the bag bus and got my sweatshirt on and tried to find teammates and others I had met over the weekend. Got to cheer a few friends as they came in the chute - sorry it had to rain on them.


I took a 4 minute penalty on the bike so there is that ... hills are not my forte but I will be working big time on improving my bike before next season (even though as it stands now that is my strongest piece - I can definitely find areas to improve. My run fitness was poor for months and then a few weeks ago in ideal weather temps (similar to the Pocono race) I ran my best 10k ever at the end of an Olympic Tri. I had not gotten the volume back in my run training to run a solid HM but I still beat my "don't embarrass yourself time" - would hope for huge improvements in regards to the runs going into next season as long as I stay healthy.


Never having done a point to point race before I really can't complain - people complained about the expo (I volunteered there) but other than being small there was nothing to complain about - I try to come to a race prepared so an expo is more about getting my packet than anything else. The bike support crew was AWESOME at this race Mtn Valley Bicycles are just incredible. I had a great time - and someday I would like to come back and destroy this course.