Pocono Mountains 70.3

Results & Short stuff:
Swim--34:27
T1--4:21
Bike--2:4850
T2--5:12
Run--1:42.26
TOTAL:  5:15.26
211/1329 overall
32/202 in Division

Came out of the water 424
Came off the bike 278
Finished 211

I did this race last year so wanted to give it another go again this year.  Last year the swim was cancelled because of rain and the current of the river made it unsafe, so it was a time trial duathlon.  Plus this was the last tri of the year for me, so I wanted a half Ironman race at the end of the season so I could compare it to Mooseman 70.3 from back in June.  Well the results speak for themselves compared to Mooseman:

Event       Mooseman 2012     Pocono 2012      Pocono 2011
Swim        39:17                      34:37                  CX
Bike          3:27:28                   2:48:50               2:52:20
Run           1:55:39                  1:42:26                1:48:14

Looking at these 70.3 races leave me even more baffled by what happened in Lake Placid.  It was just not my day.  You can see my fitness was on at Pocono, and I did virtually the same races after LP both years.

RACE REPORT POCONO:
First let me just say I have done a few of the Philadelphia Triathlon lead races and there are usually right on.  Last year was the first Pocono 70.3, so you had to expect some confusion.  Pocono is only 2 hours from my house and I stay with my father-in-law, only 30 minutes from the race finish, so for me it's an easy race to get to and have accommodations for.  I personally had no issues with the buses, shuttles, parking, course direction, and port a john allocation.  This is a two transition zone race, so logistically it is tough to rack your bike AND run gear at two different locations the day before a race.  I just took my time and triple checked everything.  It is also tough at the end of the race when you have to board a shuttle to take you to your car, then drive your own car to T2 to get your bike and swim gear bag.

I finished, got a medal, water, 1/2 bagel, then walked to the buses to get my morning clothes bag, than walked to a bus to be driven back to where I parked my car at 4:55AM!  A little crazy at the end of a race for me.  I got to T2 with my car and realized they had not unpacked the buses with our swim gear bags yet.  There was also no real system in place to do it.  Athletes were actually putting swim gear bags into rows to try and help the volunteers.  I was lucky!  Just as the rain started I noticed a volunteer with bag 713 and thought I hit the lottery.  I showed her my race number and was off to get my bike.  I was lucky to finish when I did because I can only imagine what it looked like later.  That was my only issue for the entire race, swim bags being slow to come out of the buses.  I think that is pretty good for the race directors in my book.

The swim was in a spring fed lake at an old golf resort.  It was wet suit legal since the water was only 64 degrees. It actually felt ok since the air temp was only 50 degrees.  We did have a delay in the start time since we were waiting for athletes coming in on buses.  The walk to the start was a little rough on the feet, but I have felt worse.  Before I knew it, the pro's where off.  When I made it into the water I felt pretty good.  I swam free-style as long as I could then I switch to breaststroke as usual.  I came out with under 35 minutes on my watch so I was happy.  It was a short run into T1.

Coming out alive!

The first part of the bike is a 4 mile descent.  Great to start out going fast, but not when you are wet and the temperature is only 55 degrees.  I thought my midsection would freeze.  After the first 4 miles you do a nice rolling 10 miles out-10 miles back into Delaware Water Gap  then descend onto River Road and the village of Shawnee.  It is a nice section, mostly shaded.  You go through some nice towns and all the people I saw out on the course seemed happy to see us.  The course has some nice rolling hills and I seemed to be with the same pack of guys, with a few ladies sprinkled in.  I was amazed to see a few mountain bike and hybrids on the course.  Those people must have had long days out there.  The finishing part of the bike is 4 miles on pretty flat/down hill-ish into T2.  I was really happy when I saw under 2:50 on the bike.  I really did not feel like I was killing myself.  I stayed on top of my nutrition and stayed hydrated with Carbo-pro loaded into my drinks.

I look cold

I was too long in T2 because I changed socks and had to pee.  My plan on the run was to take it easy, HR under 150-155.  I was hoping for under 1:50 since I had just done an open half marathon in 1:37.  The first half of the run is slightly uphill as you head out of town through the neighborhood.  As you head out through the town, it is nice to see college students drinking beer and playing games on their porches as we run by.  As I headed out on the run the 1st pro was heading back into town, man is Jesse Thomas fast.  As I ran early on, I already saw people walking.  The bike must have eaten then up.

I tried to stay calm and focused on my plan, not worrying about what others were doing.  My plan was simple, take coke and water at each aid station and run within my HR plan.  I heard many shouts of "PTC (Philadelphia Triathlon Club)"  or "Looking Good Philly."  At one of the aid stations, there is a guy who must have been a drill Sargent.  You hear him at least 200 yards before you get to him.  He calls your number, name, race kit description, and whatever you need him to.  That's what volunteers can do for any athlete, pick up their spirits if they need it or just make us smile.  After the turn around, it is mostly downhill with two or three uphills, always tough near the end of a race.  I came back through the neighborhoods and knew the finish was close, I felt good and strong.  I made the last turn and made sure I was still in control.  The finish line is turned into a Octoberfest style area.  Beer, food, crafts, and local vendors with booths set up.  Crossed the line and was glad to see 5:15 and change!

Heading to the Finish

Now all I had to do was go a shuttle to get my morning clothes bag, and walk to get another shuttle to take me to my car.  Drive to get my bike, wait to get my swim gear bag, and find a place to get changed into dry clothes for the ride home.  A short 2 hour ride home and a trip to Chickie's and Pete's for a celebratory meal before the cement set in.  One the cement sets into my legs I was out like a like.  I couldn't even make the first quarter of the Eagles vs Giants game.