Monday (2.26.07)

Swim: 2972m

10pull -> 3:53 + 3:53 w/ 29s R
10paddle -> 3:52 + 3:49 w/ 29s R
10swim -> 4:02 + 3:56 w/ 32s R
10pull -> 4:06 + 4:00 w/ 28s R
10paddle -> 3:57 + 3:47 w/ 32s R
10swim -> 4:06 + 3:56 w/ 51s R
5 CD -> 4:10
Pace: 1:50 /m
Total Time = 54:57:48

Sunday (2.25.07)

Brick:
(20-4-20-4)

Bike1 -> 57:01 (avg: 20.62 mph)
T1 -> 1:19
Run1 -> 7:34 + 7:30 + 7:20 + 7:23 = 29:47 (pace: 7:26)
T2 -> 48s
Bike2 -> 55:42 (avg: 21.1 mph)
T3 -> 1:36
Run2 -> 7:26 + 7:24 + 7:14 + 7:06 = 29:10 (pace: 7:17)
Total Time: 2:55:29

Did not see this work out coming. Ummm... Honestly couldnt be any happier. That second bike and run was bookin. almost took a whole min and a half of that first bike and that second run! :D a 7:06 to finish was grat. Negative splits all across the board. Damn.
Just did some pace calculations and my bikes were just right. I really really wanted to have 20+ avgs and thats what happened :D Didnt expect the second bike to be 21+ but it was :D . Honestly I feel great about my half after a practice like that. Thats 40 miles bike total and 8 miles running. I almost did another 10 bike after all that to get 50mils bike total but I was getting tired and wanted to go to starbucks. Plus my rationilization sayed hey.. your doing 50 on tues. and 60 on thur. Great 3hr workout. Next weekend? 4hrs. The end.

ah... I also registered for the Bearathon @ Baylor. lmao. Deang... 13.1miles... again :D I <3 half marathons. Thats two in a row. :D

Weekly Mileage:
Bike:52miles
Run:28.2miles
Swim:5995m

_Jacob_

Cowtown Half (2.24.07)

Run:

13.1 miles -> 8:43 + 8:33 + 8:31 + 8:06 + 8:46 + 9:19 + 8:35 + 8:31 + 8:09 + 8:02 +

8:06 + 8:35 + 9:18 = 1:51:20 (Pace: 8:30)


Good run today. Ran w/ Julie and I had a great time. I think she was hurting a bit but I felt good. I think our final pace calculation was 8:30s. Hell... Im fine w/ that for a fun run. After the race... and even during it I decided I really do like the Cowtown run. ITs a great course... great vendors... great venue... Excellent post race :D I mean seriously... How many races have FREE beer post race?! :D Ill have my splits up by the time I get home. Have them written down.

_Jacob_

Friday (2.23.07)

OFF

Nothing today. Had something planned but I got home and I decided to get my oil changed on my bike so I can start riding that. Later that night bought Marie Antoinette and got some chicked from Bennigans. Had the Cowtown half the next day that im running w/ Julie so Im going to try and go to sleep "early" :D

_Jacob_

Thursday (2.22.07)

Cycle
~12miles

Not really how far I rode today. Had a 1.5 hr spin planned for inside but that didnt happen because I put my regular brake pads back on so I could cycle outdoors, but that took wayyy too long so I totally got screwed up on time and had a tech meeting early that I apparently remembered. None the less I made it to my meeting on time, even a bit early. Came home and wrote me 4-5 page essay for Latin History. .

_Jacob_

Wednesday (2.21.07)

Run:
6.4 miles -> 8:04 + 8:00 + 7:46 + 7:39 + 7:23 + 7:14 + 3:03 = 49:12:93
Pace: 7:40

Weights:
5 bench
11 legs X 5 w/ 30s R
11 curl

1min R

7 Pull
7 Reverse X 5 w/ 15s R

1min R

5 bench
7 legs X 5 w/ 30s R
11 curl

Tuesday (2.20.07)

Swim: 3,250 meters

5 pull -> 4:27 w/ 32s R
20 swim -> 4:27 + 4:25 + 4:21 + 4:20 w/ 41s R
5 paddle -> 4:27 w/ 9s R
5 pull -> 4:26 w/ 59s R
20 swim -> 4:29 + 4:30 + 4:20 + 4:09 w/ 1:23 R
5 paddle -> 4:23 w/ 12s R
5 CD -> 5:02
Pace: 1:52 /m
Total Time: 1:01:49

Man, Great great swim. 3250m is the most that ive ever swam at one time and it felt great. Could have done more easy. The 4:09 was fastttt :D Was only planning on doing 3000m but couldnt resist the 500CD.

Today was absolutly wonderful. I havent had a day this nice in i cant remember how long. First off. I had absolutly NOTHING to do today. Of course except swim. I woke up. Did nothing. Realized Anna was over. Talked to them for a bit and then we decided to head off to Panera :D I had a delicish turkey sand. Then off to starbucks and home. My room was clean, opened up a window and just relaxed till my swim tonight.

Tommorow? 8mile run w/ weights after.

_Jacob_

Monday (2.19.07)

Swim: 3000yrds
(2745meters)

5 pull -> 4:07 w/ 7s R
5 swim -> 4:01 w/ 29s R
10 paddle -> 3:55 + 3:52 w/ 31s R
10 pull -> 4:08 + 4:05 w/ 30s R
10 swim -> 4:02 + 3:51 w/ 33s R
5 paddle -> 3:55 w/ 30s R
5 pull -> 3:56 w/ 31s R
5 swim -> 3:55 w/ 32s R
5 CD -> 4:59
Pace: 1:55 /m
Total Time: 52:38

Did what Im going to call a recovery workout... even though thats stretching it a bit. 60 laps in the school pool. 3000 yards/2745 meters. Felt good and fluid. Thought about doing 70 laps but had to get home and have a siesta for work. I liked the structure of this workout. It worked well for me.

TMS Duathlon (2.18.07)

TMS Duathlon
(2-15-2)

2 mile run -> 10:23 (pace: 5:46)
T1 -> 22 seconds
15 mile bike -> 42:16 (avg: 23.1mph)
T2-> 22.6 seconds
2 mile run -> 11:29 (pace: 6:22)
Total Time: 1:04:54

Place:
5th OVERALL
1st AG

http://www.doitsports.com/newresults3/client/85344_187320_2007.html

Man... Great great race. Couldnt be any happier. The run course was a little short. Something like 1.95 miles. The bike was a little long.. Im hoping closer to 16miles beause I did my pace avg. on a converter online and it seems a little slower than I wanted... Something like 21.8 i think.. Ill check in a bit. Aaron was 2nd age group and something like 14th overall. . I dont think those paces are accurate... but we were probably runing a sub 6 pace... Ill give a total race report in a bit. Probably later tonight.

Race Report:
Pre race: spent the night w/ Scott so i woke up and had some Peanut Butter toast and H20. Stopped by a gas station on the way and I got some Rain Gatorade. Put some of that into my bottle on the bike. Got to TMS and damn.. it was cold. Scotts van read 26. Got there and put my bike in transition. Team Ironhead had fucking bad ass transition spots... So couldnt have been any happier about that. I felt like I messed around alot. Should have taken all my hear straight to transition and started setting things up. I would have liked to have more time to stretch and warm up.

Run 1: Run started right outside the mini-track inside of TMS. Jack started race and we were off. Hung right near the top. Top 6 or 7. A small group jumped ahead and I hung w/ the group right behind them. That front group slowly fell apart and we caught all of em but 2. Run was DAMN fast. 5:19 pace. Way faster than I planned. But it worked out well. Got to T1 in 6th, left T1 in 2nd place!

Bike: Got outside T1 and started pedaling. I got outside of TMS and I see a guy infront of me and next to him is a motorcycle. I thought they were refs. NO. It was the freaking PACE cycle. So, I was in second place! I really thought I was starting to catch him on the first lap but I started to fall back on the second. Got passed by two people and that was that. Course was smooth smooth smooth. Bike was good. Probably didnt drink enought but that was ok. Had 2 gels and they were hard because it was so cold. Taped both gels to my frame and that worked out REALLY well. Will continue to do that. :D 3rd loop pulled back into TMS and up into T2. Riding up to T2 my feet were already on top of my shoes ready to go. Dismounted racked bike, helmet off, Shoes on, and I was on my way. 22 SECOND T2!

Run 2: Run two was a little lonely. Started out and thought I may have had a chance to catch the guy infront of me, but just couldnt pull it off. I didnt pass anyone nor get passed so it was a solid run. 5:53 pace :D While I was running I could see Aaron on the complete other side of the course so that was cool. I knew I had him and it felt good. Crossed the finish line 4th in my wave.. 5th overall after calculating everything.

Post Race: Ran into JEFFO! after the race. He had come all the way out just to watch us race. I thought that was really cool and appreciated it alot. Ran into Scott right after he finished and had an awesome time :D Saw aaron finish and that felt good as well. Overall, felt good after the race. Stretched a bit before awards and drank plenty afterwards.

Overall it was a super kick ass day and I couldnt be any happier w/ my results. Thats exactly what I wanted and I got it. I honestly think thats one of the first races ive ever been COMPLETELY satisfied w/. It feels good.


Weekly Mileage:
Bike: 25.5miles
Run: 8miles
Swim: 1835meters

_Jacob_

Saturday (2.17.07)

DAY OFF*******

Day before race. Totally off, doing absolutly nothing today. Headed to Scotts house and spent the night. Had a really good time. Pam made something to eat and we watched Talledega Nights w/ Ricky Bobby... lmao :D Anyways, race tomm. Report right after the race.

_Jacob_

Friday (2.16.07)

Bike:
18.46miles @ 21mph
Total Time: 53:00

out.


Triathlon Elite License Qualification:
- Finish top eight overall and within 8 percent of the overall winners time, according to gender, in at least three USAT sanctioned events that occurred within the past 12months and had at least 500 participants.

This is my goal for next season.

_Jacob_

Thursday (2.15.07)

Run:
4miles -> 34 something minutes.

I have the splits and HR data on my monitor at the casa so no can do on the data. Ill find it soon. In other news... NEW WHEELS are on!!!

Wednesday (2.14.07)

DAY OFF*****

Wow... First day off in over two weeks.. I think. This day off wasnt planned but happened anyways. Its been unreally cold the past few weeks. I definitly need to get a few bikes in but thats just not going to happen in this weather. My cassette came in so im going to get that put on tommorow along w/ the tires. Hopefully I can ride on Friday.

Tuesday (2.13.07)

Brick
2-6.4-2ish

Splits were as follows:
Run 1 -> 8:04 + 8:01 (Pace: 8:02)
T1 -> 58s
Bike -> 20:53 (Pace: 18.4mph)
T2 -> 56s
Run 2 -> 19:59
Total Time: 58:54:05

COLD today.
That is actually an understatement... well.. to me anways. so.. alot happened today. Let me start by covering my brick today.
Everything went really well. Run 1 was really really mellow just like i wanted. Nothing more nothing less. T1 was whoooo fast :D Sub 1min. Bike was smooth. Thats where I got cold. It was slightly unreal. But hey.. I did it and thats what matters. The 18.4 avg was a bit slower than i thought it was going to be but then again this is TAPER week and im just trying to chilll and take things easy. T2 was even faster than T1!!! Ugh... fast. :D It wasnt as smooth as i wanted though. Got off my bike and my shoes dragged until one unclipped and popped off. Then I couldnt get one of my shoes on for the run. None the less... It was sub 1min again. And that rocks. The last run was diff than planned. During the bike I didnt plan on running anymore but I rode past scott and decided id try to catch up and run for a bit. We ran to Ovilla and back. Probably 2 miles straight up. Good cool down from a really mellow workout. Everything went well. No complaints.


_Jacob_

Monday (2.12.07)

Swim
2000yds
5 pull -> 4:11 w/ 26r
5 paddle -> 3:56 w/ 24r
10 pull -> 4:11 + 4:03 w/ 40r
10 paddle -> 4:02 + 3:49 w/ 28r
5 pull -> 4:14 w/ 42r
5 paddle CD -> 4:16
Pace: 1:56 /meters
Total Time: 35:28:64

Did the swim at school. Was good. Felt good and calm. Once again not really sure on the yardage to meter diff. Didnt want to do any swimming because my calf is still a bit tight from all the workouts ive had. So everything was pulled.

Plan for rest of week:
Tues: 2.10.2 brick
Wed: Run 6.4
Thur: Cycle 20, Swim 2000m
Fri: Run 4
Sat: OFF
Sund: RACE

I probably need to taper a little harder than that but we all know that isnt going to happen. Friday will be two weeks straight of workouts. Hopefully it will pay off and not hurt me sunday. I cut back the 2000m from 2250m. I dont need anything to long. Everything feels really good and im not having any problems. Hopefully my cassette will be in tomm and I can get my wheels set up along w/ my tri shoes. After that all i need to get are some gels and im ready to race sunday. Im going to Scotts sat. night to spend the night so thats going to be fun :D


_Jacob_

Sunday (2.11.07)

Brick
(4.10.2.10.2)


Splits are as follows:
Run 1 -> 8:02 + 7:57 + 7:37 + 7:31
T1 -> 1:12
Bike 1 -> 28:32
T2 -> 1:07
Run 2 -> 7:35 + 7:32
T3 -> 1:08
Bike 2 -> 28:42
T4 -> 1:09
Run 3 -> 7:21 + 6:50
Total Time: 2:02:21

Pretty good workout today. I think I held back a little too much. The runs could have been a little faster. Last week my runs were faster but my bike was slower. I tried a few new things this week. Those being my new aero H20 bottle, and I wore my aero helmet to try and simulate the race on sunday. My bikes today were only 10 seconds off from each other so that was good. I think that was mainly because it takes me a few minutes to strap my shoes on... lmao. Not sure what Im going to do the rest of the week... but I need to start my taper NOW.


Weekly Mileage:
Bike: 120 miles
Run: 23 miles
Swim: 2745 meters


_Jacob_

Saturday (2.10.07)

Track Run:
8:34 WU
400X4 w/ 1:30R @ 1:17 + 1:20 + 1:15 + 1:14
200X2 @ :36 (39r) + :37 (1:30r)
8:27 CD
Total time: 31:51:27

WU & CD were both a mile. Tried something new. Did the 200X2 workout directly following my 400X4. I may try closing out w/ two more 400s from now on. Not sure. But im really getting alot better @ the track work. Its tough but im stronger. I really tried to pace myself today and did ALOT better. But that 1:20 was still too slow. Im REALLY happy I finished w/ a 1:15 and 1:14 though. I may even start trying 800s. If I do those I want to do them @ 2:45s, or even 2:40s.

Weights:
5 bench
11 legs X 5 w/ 30s R
11 curl

1:00 R

7 pull
7 reverse X 5 w/ 15s R

1:00 R

5 bench
7 legs X 5 w/ 30s R
11 curl

1:00 R

7 pull
7 reverse X 5 w/ 15s R


Also did something different here as well today. The bench work wasnt fatiguing me as much as usual. Halfway through that first 5 bench set I went ahead and put a 5lbs on each side adding another 10lbs total. It felt alot better after adding the weight and I finished the set of 5 w/ the 10lbs. Other than that the entire workout went smooth and fast. Legs felt strong :D :D :D

Not a whole lot more to say. Going to purchase my new tri shoes tommorow. Ive decided to go on the Cervelo P2C frame and Profile Design X 1.5 Aero Bars. Im going to talk to Jeff about the Cervelo account the store is about to get because I really really would like to buy the bike through them and get it super duper cheap :D

Workout planned for tommorow?
4 run
10 bike
2 run
10 bike
2 run
I hope that doesnt seem too extreme. Ill probably do it good and easy. Nothing too hard. I just need to reallllly make sure I have my transistions down. I have another brikc planned for Tuesday as well. That will be my last brick.. but I can practice w/ my new shoes then. Tomm I would like to try and have my Aero bottle hooked up.

_Jacob_

Friday (2.09.07)

Bike:
19.60miles
Avg. MPH: 20.5
Avg. HR: 145
Max HR: 159

Conditions: Cold, Cold, Cold. It was cold today. Was windy but didnt realllly effect my speed. On the way out it kept me back a bit but nothing noticable. On the way home good wind, nice avg.

Wasnt planning on cycling today to start. But decided during school today that id get out there instead of riding the trainer and I ended up doing 20miles at a 20.5avg which was pretty good. Felt good and strong. Yesterday during my indoor ride I got off and pushed my seat as far forward as it will go. Today I definitly noticed it and im not COMPLETELY sure if its a good thing yet. It doesnt feel badddd... but does feel different. Right now i feel better about it that I feel bad. Since I wasnt able to do my 50miles outside yesterday (instead 40indoors) I did the 20 today. None the less that = no breaks this week. But thats ok cause next week is taper.

Got some new purchases today @ B&B. Purchased my Dura-Ace Cassete, Chain, clencher tires, and bought a profile-design aero bottle. Grand Total: w/ discounts.


_Jacob_

Thursday (2.08.07)

Bike: 40.00
Avg. HR first hr: 125
Max HR first hr: 152
*********************
Avg. HR second hr:129
Max HR second hr: 167
*********************
Total avg. HR: 127
Total Max HR: 167

Spun today. Woke up around 1:15 and i decided it was just too cold to ride 50miles. Which of course was the plan. Did 30seconds shy of two hrs. Of course I cant be too sure on what my mileage was because I was on the stupid trainer.
I tried a few different things today. At about 1:30 into the ride I tried alternating one leg for 30-1:00 and then putting both of them together. It felt good but was hard. I definitly felt slightly more tired that I did on my last 2:10:00 ride. Little dissapointing for sure, but i went pretty hard the first hr.
Im not going to swim because I have a test tommorow and REALLY need to be studying. But because of this im going to ride an hr tommorow to make up for the lost hr. today, meaning that I wont have a day off this week. Of course taper is next week : - D

So I was on Facebook earlier and saw that two guys I know from school / UTA Tri club are going to be there. This excites me and makes me nervous at the same time. I dont have as much confidence as I would like after Frost yer Fanny. I think I need to stick w/ my goal of beating Aaron and letting them run w/ they're going to run. Of course they're going to go off wayyy to fast because they're "runners". Not triathletes. I need to focus on what ive been practicing and thats my bike and transitions.

After debating w/ myself for a little while ive decided to get some new cycling/tri shoes. Im planning on going to Richardson Sunday night and picking up a new pair. I think this is going to save me some time for sure. One strap plus I can rubber band them to my frame.

Next race Ill be sporting:
-New Race wheels
-Disk Rear; 100mm front
-New aero H20 bottle
-New Tri shoes

Next investments... Hopefull B4 my first half Iron down on galveston island are:
-Cervelo P2C Frame w/ upgraded Easton Carbon Fork
-Zipp Vuka Aero Bars or the Profile Design X1.5 Carbons.

Im getting anxious, and all I want to do is win.
-THE END-




_Jacob_

Wednesday (2.07.07)

Another really really great day as far as weather goes. Was even better than yesterday. Did a 6.4 mile run and it was just down right hot! compared to our other days. So that was great :)

Run
6.4miles --> 8:00 + 7:59 + 7:49 + 7:49 + 7:09 + 7:05 + 3:23 = 49:16:88
Pace: 7:41

The last .4 was a cool own this time. Was probably a little closer to a 7:35 pace. But that doesnt matter :)



Weights
5 bench
11 legs X 5 w/ 30s R
11 curls

1min Rest

7 pull X 5 w/ 15s R
7 rev

1min Rest

5 bench X 5 w/ 30s R
7 legs
11 curls

1min Rest

7 pull X 5 w/ 15s R
7 rev

Probably about 20minutes total on the weights.

Run was smooth. As I said was a bit warm compared to normal so that was fun :) Weights felt good. The more I lift the better I feel. Today I went ahead and did the extra 7pull and 7rev to finish everything off. Im excited about my 50miles tommorow. Should be good. First 50miler of the year. Watch out.

***********************************************************************************

Just did alot of refreshing and updating on my wonderful blog. Posted some pics and added most of my 07 races. Not too sure if thats completely accurate. well... I plan on racing all those, im just not too sure on what Im going to add yet. Definitly some more runs towards the end.... Listening to Badly Drawn Boy and god they're good. At work as usual, way behind on notes and I need to be studying for a World Civ. test on Friday. Ugh.

_Jacob_

Tuesday (2.06.07)

High today was 75 and SUNNY. REALLY sunny.

Did a really nice brick:
40mile bike --> 19.4mph avg (actually 39.84miles)
T1: Something like 2-3 minutes... had to get my shoes
4mile run --> 7:20 + 7:20 + 7:04 + 6:49 = 28:35:52
Total Time: 2:28ish...

This is one of my longer continuous workouts of the year, and it felt great.

Gotta hop in the shower. Have a test on Friday and my car needs its oil changed. Plus... theres a bottle of wine calling my name.

_Jacob_

Monday (2.05.07)

Swam 3000 something today. Not sure if it was metres or yards. I asked the guy standing in the lifeguard fit and he said yards... I dont think he knows what hes talking about.

Swam:
5 pull
5 paddle
10 swim
5 pull
5 paddle
10 swim
5 pull
5 paddle
8 swim
2 CD
52:25:47

Im going to look it up and figure out whats up w/ the yardage / metreness. Later.

_Jacob_

Sunday (2.04.07)

Brick today.
4-10-2-10-2

Splits were as follows:
Run 1 -> 8:09+7:45+7:42+7:37
T1 -> 1:12
Bike 1 -> 29:17
T2 -> 1:10
Run 2 -> 7:19+7:21
T3 -> 1:02
Bike 2 -> 29:06
T4 -> 1:07
Run 3 -> 7:13+6:37
Total = 2:02:43

Great workout overall. I didnt want anything crazy fast. Just wanted to really really focus on smooth fast transitions and a great running stride. As you can see everything got progressivly faster which = negative splits :) what ever triathlete wants. (or at least me) Im going to up-date pace and avgs in a bit. Im outside and its getting cold.
_Jacob_

Saturday (2.03.07)

T.M.S. Du is in two weeks from today. I had a track workout today that was good. 10min WU - 4X400s w/ 1:30rest - 10min CD. My 400s were 1:14, 1:12, 1:19, 1:18. So... that wasnt what I wanted. I shouldnt have starte w/ a 1:14. I should have started w/ the 1:19. Lifted some weights afterwards and it felt good. Everytime I lift I feel stronger and stronger.
... After PRing last weekend for a half marathon ive tried to figure out what ive changed to run a sub 6:50 pace for 13.1 miles.... and its definitly the speed work ive been doing. I also think I was overtraining last season... Especially for my marathon. :( None the less im doing ALOT more cross training and focusing on each event alot more specifically .