Run:
4miles
Run 1 -> 7:38 + 7:15 + 6:51 + 6:26 = 28:12:10
(Pace:7:03)
_Jacob_
Thursday, March 29, 2007
Tuesday, March 27, 2007
Tuesday (3.27.07)
Brick:
2.10.2.10.2
Run 1 -> 8:08 + 7:22
T1 -> 1:01
Bike 1 -> 28:12
T2 -> 1:07
Run 2 -> 7:40 + 7:03
T3 -> 1:12
Bike 2 -> 28:03
T4 -> 1:09
Run 3 -> 7:33 + 6:51
Total Time: 1:45:28
goooooood. Everything was smooth as glass. Transistions could have been a little faster. But then again I made up for that on the bikes. Good fast bikes :D Runs were fast as well. Wasnt really feeling it to start on the runs, but by the last run I felt great.
_Jacob_
2.10.2.10.2
Run 1 -> 8:08 + 7:22
T1 -> 1:01
Bike 1 -> 28:12
T2 -> 1:07
Run 2 -> 7:40 + 7:03
T3 -> 1:12
Bike 2 -> 28:03
T4 -> 1:09
Run 3 -> 7:33 + 6:51
Total Time: 1:45:28
goooooood. Everything was smooth as glass. Transistions could have been a little faster. But then again I made up for that on the bikes. Good fast bikes :D Runs were fast as well. Wasnt really feeling it to start on the runs, but by the last run I felt great.
_Jacob_
Monday (3.26.07)
Swim:
1 650 yard = 1 508.76 meter
33 laps
5 WU -> 3:59 w/ 1:01 R
5 Swim -> 3:53 w/ :17 R
15 Swim -> 3:59 + 3:57 + 3:51 w/ :30 R
5 paddle -> 3:44 w/ :24 R
3 CD -> 2:36
Total Time: 24mins
Good swim today. Really happy w/ it. Had alot of goggle issues but other than that it was a real confidence booster.
:D
_Jacob_
1 650 yard = 1 508.76 meter
33 laps
5 WU -> 3:59 w/ 1:01 R
5 Swim -> 3:53 w/ :17 R
15 Swim -> 3:59 + 3:57 + 3:51 w/ :30 R
5 paddle -> 3:44 w/ :24 R
3 CD -> 2:36
Total Time: 24mins
Good swim today. Really happy w/ it. Had alot of goggle issues but other than that it was a real confidence booster.
:D
_Jacob_
Sunday (3.25.07)
Brick:
20-4
Bike:
1:02:00
19.5 mph
T1 -> 3:16
Run:
7:38 + 6:53 + 7:02 + 8:40
Total Time: 1:36:13
Good little brick. Guess that was my come back workout. Was humid. Still slightly recovering from the Flu so i should probably be happy with that... im not though. Should have been my last BIG workout today. Instead im tapering wayyyy early.
_Jacob_
20-4
Bike:
1:02:00
19.5 mph
T1 -> 3:16
Run:
7:38 + 6:53 + 7:02 + 8:40
Total Time: 1:36:13
Good little brick. Guess that was my come back workout. Was humid. Still slightly recovering from the Flu so i should probably be happy with that... im not though. Should have been my last BIG workout today. Instead im tapering wayyyy early.
_Jacob_
Sunday, March 25, 2007
Saturday (3.24.07)
Well.
Alot to say.
Ummm... I got the FLU. . Really messed up my week up. I still dont feel 100% but im working out tomm despite that. I havent worked out @ all since wednesday and even then all i did was run w/ Keri. I did that massive workout on tuesday and then NOTHING! The rest of the week. rediculous. I couldnt have asked for a worse time to get sick. . Maybe just do easy bricks the rest of the week?! till my race? I dont know.
But I cant remember the last time I took 3days off in a row. Basicly 4.
_Jacob_
Alot to say.
Ummm... I got the FLU. . Really messed up my week up. I still dont feel 100% but im working out tomm despite that. I havent worked out @ all since wednesday and even then all i did was run w/ Keri. I did that massive workout on tuesday and then NOTHING! The rest of the week. rediculous. I couldnt have asked for a worse time to get sick. . Maybe just do easy bricks the rest of the week?! till my race? I dont know.
But I cant remember the last time I took 3days off in a row. Basicly 4.
_Jacob_
Wednesday (3.21.07)
Run:
~7 miles
Ran w/ Keri @ Katy Trail again. Did the entire trail this time. Was something like 7miles. Probably right on. Started feeling bad yesterday. Had a headache etc etc. Got done running w/ Keri and felt HORRIBLE. Got in the car and turned the heat on SUPER HIGH. went all the way home w/ the heat as high as it would go.
Apparently im getting sick.
Update ---> Dr. Says im Sick. :( :( :(
Flu.
_Jacob_
~7 miles
Ran w/ Keri @ Katy Trail again. Did the entire trail this time. Was something like 7miles. Probably right on. Started feeling bad yesterday. Had a headache etc etc. Got done running w/ Keri and felt HORRIBLE. Got in the car and turned the heat on SUPER HIGH. went all the way home w/ the heat as high as it would go.
Apparently im getting sick.
Update ---> Dr. Says im Sick. :( :( :(
Flu.
_Jacob_
Tuesday (3.20.07)
Brick:
(40 - 7.1)
Bike:
40.00 miles
20.00 avg
2:01:04
T1: 3:56
Run:
7:47 + 7:44 + 7:35 + 7:25 + 7:06 + 8:10 + 8:21 = 7.1 miles
Total Time: 3:01:00
(40 - 7.1)
Bike:
40.00 miles
20.00 avg
2:01:04
T1: 3:56
Run:
7:47 + 7:44 + 7:35 + 7:25 + 7:06 + 8:10 + 8:21 = 7.1 miles
Total Time: 3:01:00
Monday (3.19.07)
Swim:
2000m
10pull -> 4:28 + 4:19 w/ :37 R
5swim -> 4:19 w/ 1:29 R
5paddle -> 4:15 w/ :30 R
10pull -> 4:20 + 4:15 w/ :29 R
5swim -> 4:19 w/ :44 R
5paddle -> 4:18
Total Time: 38:25:87
Bike:
1hr
~20miles
_Jacob_
2000m
10pull -> 4:28 + 4:19 w/ :37 R
5swim -> 4:19 w/ 1:29 R
5paddle -> 4:15 w/ :30 R
10pull -> 4:20 + 4:15 w/ :29 R
5swim -> 4:19 w/ :44 R
5paddle -> 4:18
Total Time: 38:25:87
Bike:
1hr
~20miles
_Jacob_
Sunday, March 18, 2007
Double Play Du (3.18.07)
Double Play Duathlon
(5K - 20K - 2.5K)
5K -> 18:18 (Pace=6:52 / 9th)
T1 -> :22 (1st)
20K bike -> 34:05 (Pace=21.8 / 4th)
T2 -> :29 (13th)
2.5K -> 9:43 (Pace=6:16 / 9th)
Total Time: 1:03:00
1st Age Group
7th Overall
http://www.doitsports.com/
What do I say? Where do I start? Well... lets throw down a few facts. A new 5K PR. 1st Age Group. 7th Overall. 1st fastest T1. 4th Fastest bike. Overall i cant be dissapointed. The only thing that im slightly dissapointed in is the fact that I let this guy pass my 100yards from the finish and missed 6th overall by 2 seconds. . Man, felt really good on those runs. The bike also went really well, but I felt even better on the bike. . Thats two races in a row. First race 5th Overall, second race 7th Overall. Hopefully ill be able to continue at this pace and hopefully get faster and faster. Here in a little while Ill write up a small race report, but before that guess what I did today?! Got my new bars put on! they're really aggressive. Alot "lower" feeling that I thought they would feel. not sure yet if thats a good thing or bad. Rode up and down Bryson and it felt good. FAST. Going to do a 20mile ride tomm. so well see how that feels.
(5K - 20K - 2.5K)
5K -> 18:18 (Pace=6:52 / 9th)
T1 -> :22 (1st)
20K bike -> 34:05 (Pace=21.8 / 4th)
T2 -> :29 (13th)
2.5K -> 9:43 (Pace=6:16 / 9th)
Total Time: 1:03:00
1st Age Group
7th Overall
http://www.doitsports.com/
What do I say? Where do I start? Well... lets throw down a few facts. A new 5K PR. 1st Age Group. 7th Overall. 1st fastest T1. 4th Fastest bike. Overall i cant be dissapointed. The only thing that im slightly dissapointed in is the fact that I let this guy pass my 100yards from the finish and missed 6th overall by 2 seconds. . Man, felt really good on those runs. The bike also went really well, but I felt even better on the bike. . Thats two races in a row. First race 5th Overall, second race 7th Overall. Hopefully ill be able to continue at this pace and hopefully get faster and faster. Here in a little while Ill write up a small race report, but before that guess what I did today?! Got my new bars put on! they're really aggressive. Alot "lower" feeling that I thought they would feel. not sure yet if thats a good thing or bad. Rode up and down Bryson and it felt good. FAST. Going to do a 20mile ride tomm. so well see how that feels.
Wednesday, March 14, 2007
Saturday, March 10, 2007
Saturday (3.10.07)
Track Run:
(~4.5miles)
WU -> 9:05
400 X 4 @ 1:20 + 1:18 + 1:17 + 1:14 w/ 1:30R
200 X 2 @ :35 + :34 w/ 1:00R
CD -> 9:40
Total Time: 33:53:54
Weights:
5 bench
11 legs X 5 w/ :30 R
11 arms
1:00 R
11 pull
11 reverse X 5 w/ :15 R
1:00 R
5 bench
7 legs X 5 w/ :30 R
11 arms
1:00 R
11 pull
11 reverse X 5 w/ :15 R
1:00 R
Arm Curls -> 5 X 4 w/ 30lbs alternating arms
Proposed Weeks Workouts:
Sunday: 25-5-25-5
Monday: Yoga / Bike 20 / Swim: 3200m
Tuesday: Bike: 50 & Run: 4
Wed: Run 6.4 / Weights
Thur: Bike: 40
Fri: Run: 4 (easy) / Swim 1800m
Sat: Off
Sund: RACE
_Jacob_
(~4.5miles)
WU -> 9:05
400 X 4 @ 1:20 + 1:18 + 1:17 + 1:14 w/ 1:30R
200 X 2 @ :35 + :34 w/ 1:00R
CD -> 9:40
Total Time: 33:53:54
Weights:
5 bench
11 legs X 5 w/ :30 R
11 arms
1:00 R
11 pull
11 reverse X 5 w/ :15 R
1:00 R
5 bench
7 legs X 5 w/ :30 R
11 arms
1:00 R
11 pull
11 reverse X 5 w/ :15 R
1:00 R
Arm Curls -> 5 X 4 w/ 30lbs alternating arms
Proposed Weeks Workouts:
Sunday: 25-5-25-5
Monday: Yoga / Bike 20 / Swim: 3200m
Tuesday: Bike: 50 & Run: 4
Wed: Run 6.4 / Weights
Thur: Bike: 40
Fri: Run: 4 (easy) / Swim 1800m
Sat: Off
Sund: RACE
_Jacob_
Friday (3.09.07)
Run:
6.4 miles -> 7:56 + 8:01 + 7:50 + 7:54 + 7:48 + 7:48 + 3:15 = 50:36:80
Pace: 7:54s
Weights:
5 bench
11 legs X 3 w/ 30s R
11 curl
Rest
Curl:
10 X 2 w/ 30lbs alternating arms
Man.. Easy chill workout today. Had 8 miles planned but didnt really see the point in doing them. I dont have alot of time so cant really elaborate right now. Going to update avg, paces, etc later tonight I hope :D
_Jacob_
6.4 miles -> 7:56 + 8:01 + 7:50 + 7:54 + 7:48 + 7:48 + 3:15 = 50:36:80
Pace: 7:54s
Weights:
5 bench
11 legs X 3 w/ 30s R
11 curl
Rest
Curl:
10 X 2 w/ 30lbs alternating arms
Man.. Easy chill workout today. Had 8 miles planned but didnt really see the point in doing them. I dont have alot of time so cant really elaborate right now. Going to update avg, paces, etc later tonight I hope :D
_Jacob_
Thursday (3.08.07)
Bike:
60.00 miles
Avg: 19.4 mph
Transition Time:
Run:
2.80 miles
Pace: 7:40ish
Time: 20:00
Total Time: ?
Long workout today, but overall I couldnt really be much happier. Found a new bike route... rode 60miles at a really nice pace. The wind was just right. My run was smoot smooth smooth. I felt strong and not tired. Definitly a confidence booster. :D
_Jacob_
60.00 miles
Avg: 19.4 mph
Transition Time:
Run:
2.80 miles
Pace: 7:40ish
Time: 20:00
Total Time: ?
Long workout today, but overall I couldnt really be much happier. Found a new bike route... rode 60miles at a really nice pace. The wind was just right. My run was smoot smooth smooth. I felt strong and not tired. Definitly a confidence booster. :D
_Jacob_
Thursday, March 8, 2007
Wednesday (3.07.07)
Weights:
5 bench
11 legs X 5 w/ 30s R
11 curls
30s R
7 pull
7 reverse X 5 w/ 15s R
30s R
5 bench
7 legs X 5 w/ 30s R
11 curls
30s R
7 pull
7 reverse X 5 w/ 15s R
5 X 2 w/ 30lbs on each arm.
Overall, pretty solid weights. Tried to do a bit more this time but i really needed to get in bed for work tonight. I did the 30lber and .. that hurt, so ill definitly start doing more of that. :D
_Jacob_
5 bench
11 legs X 5 w/ 30s R
11 curls
30s R
7 pull
7 reverse X 5 w/ 15s R
30s R
5 bench
7 legs X 5 w/ 30s R
11 curls
30s R
7 pull
7 reverse X 5 w/ 15s R
5 X 2 w/ 30lbs on each arm.
Overall, pretty solid weights. Tried to do a bit more this time but i really needed to get in bed for work tonight. I did the 30lber and .. that hurt, so ill definitly start doing more of that. :D
_Jacob_
Tuesday (3.06.07)
Bike:
48.00 miles
18.80 avg
Time:2:38
Transition to Run: 4:58
Run:
2 miles
7:05 + 7:06 = 14:11
Pace: 7:05
Total Time: 2:57:39
Wow. Man, didnt think the bike would be windy today. Turns out totally different than I thought. Windy, windy, windy. Did that ride to midlo around the stadium by the high school, through downtown and onto the 67 access road to Cedar Hill. Rode through old Cedar Hill and turned around. When I got back to George Hopper and 5th street in midlo I turned down like I was going to Jens old house. Went throught that neighborhood and came out on 9th street. Then by the stadium and home. Was a tough ride. Wasnt really feeling it.
Transition was lame. Walked into the house. Grabbed some shorts, talked, drank... etc.
Run.. man. That run was tough but im really happy I did it. Clicked off the first mile at a semi-comfortable 7:05. But damn that hurt a little worse coming back @ that pace. Not sure why. Stopped and was really short of breath. Well... more than usual. Still happy I pushed hard through the run. Next time Im pushing sub 7. BAM.
_Jacob_
48.00 miles
18.80 avg
Time:2:38
Transition to Run: 4:58
Run:
2 miles
7:05 + 7:06 = 14:11
Pace: 7:05
Total Time: 2:57:39
Wow. Man, didnt think the bike would be windy today. Turns out totally different than I thought. Windy, windy, windy. Did that ride to midlo around the stadium by the high school, through downtown and onto the 67 access road to Cedar Hill. Rode through old Cedar Hill and turned around. When I got back to George Hopper and 5th street in midlo I turned down like I was going to Jens old house. Went throught that neighborhood and came out on 9th street. Then by the stadium and home. Was a tough ride. Wasnt really feeling it.
Transition was lame. Walked into the house. Grabbed some shorts, talked, drank... etc.
Run.. man. That run was tough but im really happy I did it. Clicked off the first mile at a semi-comfortable 7:05. But damn that hurt a little worse coming back @ that pace. Not sure why. Stopped and was really short of breath. Well... more than usual. Still happy I pushed hard through the run. Next time Im pushing sub 7. BAM.
_Jacob_
Tuesday, March 6, 2007
Monday (3.05.07)
Swim:
3246m
5 wu -> 4:03 w/ 16s R
10 pull -> 4:04 + 3:59 w/ 53s R
10 paddle -> 3:54 + 3:50 w/ 23s R
10 swim -> 4:01 + 3:50 w/ 31s R
10 pull -> 4:04 + 3:50 w/ 39s R
10 paddle -> 3:59 + 3:47 w/ 30s R
10 swim -> 4:00 + 3:48 w/ 1:07 R
6 cd -> 4:03 + 1:49
Pace: 1:50 /m
Total Time: 1:01:26
Bike:
20.00 miles
20.20 avg
Yea... About two hrs worth of workouts today. Bike totally not planned, but obviously worked out well :D
_Jacob_
3246m
5 wu -> 4:03 w/ 16s R
10 pull -> 4:04 + 3:59 w/ 53s R
10 paddle -> 3:54 + 3:50 w/ 23s R
10 swim -> 4:01 + 3:50 w/ 31s R
10 pull -> 4:04 + 3:50 w/ 39s R
10 paddle -> 3:59 + 3:47 w/ 30s R
10 swim -> 4:00 + 3:48 w/ 1:07 R
6 cd -> 4:03 + 1:49
Pace: 1:50 /m
Total Time: 1:01:26
Bike:
20.00 miles
20.20 avg
Yea... About two hrs worth of workouts today. Bike totally not planned, but obviously worked out well :D
_Jacob_
Monday, March 5, 2007
Sunday (3.04.07)
DAY OFF
Nice day off. Went to the Stars game w/ rach. Plus a little bit more. Ill explain in just a bit. :D
Weekly Mileage:
Cyling:110miles
Running:22miles
Swimming:3000m
_Jaob_
Nice day off. Went to the Stars game w/ rach. Plus a little bit more. Ill explain in just a bit. :D
Weekly Mileage:
Cyling:110miles
Running:22miles
Swimming:3000m
_Jaob_
Saturday, March 3, 2007
Bearathon (3.03.07)
Bearathon Half Marathon:
13.1 miles -> 6:50 + 7:01 + 6:45 + 7:04 + 6:48 + 22:00 + 7:19 + 6:58 + 7:04 + 7:22 +
Summary:
13.1 miles -> 6:50 + 7:01 + 6:45 + 7:04 + 6:48 + 22:00 + 7:19 + 6:58 + 7:04 + 7:22 +
7:27 = 1:32:42 (Pace: 7:05 /mile)
21st Overall of 380
3rd A.G. of 20
21st Overall of 380
3rd A.G. of 20
.
http://www.doitsports.com/newresults3/client/47224_188169_2007.html
Wow. I read that some people have called this run the hardest half in texas. I know firmly believe that. It was unreal. Not natural. Not fair. lmao. I wish I had been ready for that. So, im now going to attempt a race report just to try and summarize the phsycoticness that went down.
Wow. I read that some people have called this run the hardest half in texas. I know firmly believe that. It was unreal. Not natural. Not fair. lmao. I wish I had been ready for that. So, im now going to attempt a race report just to try and summarize the phsycoticness that went down.
RACE REPORT:
Well.. w/ the race being in Waco I had to leave early. The race started @ 8am so i left around 5:45 got some gas and hit the road to waco. Exited in Waco right @ 7am. Parked, picked up my packet and chilled in the car. Tried to stay warm and hydrate. Ended up wearing: Race shoes, tri shorts, ironhead dri fit, underarmor, gloves and hat. Got out of the car and thought the gloves may be a bit much, but later on decided they were a good choice :D
Got to the starting line and headed towards the front. Well aware that I was too far forward.
Goes goes off and were running. Felt good. First mile ticks off @ 6:50. Dang. Def a bit faster than planned. Tried to back off just a bit and did. To about 7 even. I ended up starting to catch people. There was a pack just up a bit after we crossed this big bridge. They started falling apart and I tried cathing them which I caught a few of them. You can tell by looking at my miles up to 5 that they really fluctuated alot.
So... we got off the second bridge, do a uturn type thing and ended up next to the Brazos. It was really nice. THEN we hit the WACO MOUNTAIN. . Right about mile 5 we start climbing some hills. They were unreal. Really pretty scenic area, just un real how hard some of these climbs were. Not planned for would be an understatement. So we went up and down a about 3-4 of these intense climbs. We finally plateau at the top of this hill where there was a turnaround cauldisac thing. This was right @ mile 8 and had an awesome view. We turn around and start going the other direction. Hitting almost all the climbs again. It was funny because the climbs would go up, but then we'd go RIGHT BACK DOWN! So, it hurt going both directions. Once we got to about the point where the hills started we took a right and went through a "neighborhood". It was right before this area that I tried to take a gel. I maybe got half of it, snatched a cup of water and tried to swallow. It was sad. We got through this neighborhood and hit a pretty rough down hill till we were back on the trail that wrapped around that second bridge and then we were on our way back. Nice tail wind from about 4 on. I was about to get passed, so I held on to this one guy for probably a half mile. We passed someone but then he dropped me and that guy we passed caught me. I ran w/ him for a bit, and then we crossed that 1st bridge together. We turned back towards campus and he took off. About a mile out we took a diff route. Came from a diff. angle in Campus. Saw a women behind me and just cranked it towards the end. Last mile was movin.
Crossed the line and talked to a few guys. Went to the car and got some pants and a hoodie and beanie. Needed my endurox and to warm up.
Summary: Great race. REALLY tough course. Placed in my ag so i was satisfied w/ that. Cool race for sure. Really nice volunteers and GREAT course/support along w/ post race food. The awards were probably the best that IVE EVER gotten. It was a bronze bear on a rock. Im going to post a pic because it was that badass.
_Jacob_
Friday (3.02.07)
DAY OFF
yay. Day off. Finally. Ive been doing ALOT lately. This week was busy. Felt good to do absolutly nothing. Really appreciated it. Plus I have that half tomm. and id like to be somewhat ready. Still not completely sure how im going to run tommorow.... Slow? fast? medium? hmmm.
Got my new exhaust on my bike. Sounds and feels awesome :D
_Jacob_
yay. Day off. Finally. Ive been doing ALOT lately. This week was busy. Felt good to do absolutly nothing. Really appreciated it. Plus I have that half tomm. and id like to be somewhat ready. Still not completely sure how im going to run tommorow.... Slow? fast? medium? hmmm.
Got my new exhaust on my bike. Sounds and feels awesome :D
_Jacob_
Thursday, March 1, 2007
Wednesday (2.28.07)
Run:
6.4 miles
8:00 + 8:05 + 7:49 + 7:27 + 7:01 + 6:38 + 2:41 = 47:49:10
Pace: 7:27
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
1min R
7 pull
7 reverse X 5 w/ 15s R
Good workouts today. Nice 6.4 run. Negative splits :D as usual. Got done and did some weights. Weights were really good. Im starting to like doing the weights. But only after ive "warmed" up a bit. Ive added just a bit of weight to the bench. So the second bench set is now the same weights that I used to use the first time.
_Jacob_
6.4 miles
8:00 + 8:05 + 7:49 + 7:27 + 7:01 + 6:38 + 2:41 = 47:49:10
Pace: 7:27
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
1min R
7 pull
7 reverse X 5 w/ 15s R
Good workouts today. Nice 6.4 run. Negative splits :D as usual. Got done and did some weights. Weights were really good. Im starting to like doing the weights. But only after ive "warmed" up a bit. Ive added just a bit of weight to the bench. So the second bench set is now the same weights that I used to use the first time.
_Jacob_
Tuesday (2.27.07)
Cycle:
50.66 miles
Avg: 18.70mph
Run:
~2miles
Time:
Total Time:
50 mile ride today w/ a nice ~2 mile run. Ran by Scott and ran w/ him for a bit. Pace varied. PRobably anywhere from 7:30s to 9s. The 50 miler felt good. I didnt really have any soreness. The transition to run was smooth.
_Jacob_
50.66 miles
Avg: 18.70mph
Run:
~2miles
Time:
Total Time:
50 mile ride today w/ a nice ~2 mile run. Ran by Scott and ran w/ him for a bit. Pace varied. PRobably anywhere from 7:30s to 9s. The 50 miler felt good. I didnt really have any soreness. The transition to run was smooth.
_Jacob_
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