Friday (6.29.07)

Track Run:

800 WU -> 4:22
800 X 1 -> 2:39 (2:33)
400 X 2 -> 1:19 + 1:16 (1:30)
800 X 1 -> 1:24 + 1:22 = 2:46 (2:03)
400 X 2 -> 1:17 + 1:16 (1:30)
200 X 4 -> :40 + :36 + :37 + :34 (1:00)
800 CD -> 3:56

Total Time:
37:28:00

Trainers: 199.60
Flats: 26

Really didnt feel like doing this one when I woke up. Got out there and during my WU kept coming up w/ excuses for me not to do the entire thing. Once I was done I was happy I got it finished. Now I can take tomm of and feel good. Everything was a little slower than I would really like, but I do have a race on Sunday. I wish my 800s were a little faster.

_Jacob_

Thursday (6.28.07)

Cycle:
61.20 miles
Total Time: 3:16:48
Saddle Time: 3:12:06
Avg. Pace: 19.1 mph
Avg. Cad: 74 rpm

T1 -> 13:50 (had to clean bike off from torrential downpore)

Run:
8 miles
Total Time: 1:03:33
8:05 + 7:54 + 7:46 + 7:58 + 8:08 + 8:03 + 7:41 + 7:45
Pace: 7:55s

Total Time:
4:34:12

Trainers: 199.60
Flats: 22

Another great workout. Of course the Texas Floods of 07' continue so I had to deal w/ alot of rain on the bike and about half of the run. The bike was hilly so that was great for the legs. The rain got old though. Halfway through the ride it stopped until the run. The roads dried up but I stayed wet. When I got home I had to wash the bike off because it was filthy. Wasnt going to let that crud dry on my frame.
The run was good. Didnt have a problem pushing a sub 8 pace. Had to work a bit for it towards the end of the run, but obviously had no problem. My two fastest miles of the day. Second half was much hillier and that was good for the legs as well. Overall... great... hilly day. Exactly what I needed.

_Jacob_

Wednesday (6.27.07)

Run:
5.18 miles
Total Time: 45:12
22:50 + 22:22
Pace: 8:43/m


Swim:
3250y

500 WU/Pull -> 4:38 + 4:35 w/ :30
1000 Swim -> 4:29 + 4:28 + 4:26 + 4:22 w/ :48
500 Paddle -> 4:33 + 4:27 w/ :32
1000 Swim -> 4:32 + 4:28 + 4:20 + 3:56 w/ :30
250 CD/Paddle -> 4:36
Pace: 2:01/m

Total Time:
1:00:19

Trainers: 191.60
Flats: 22


Original plan today was for a 3500m swim. Woke up late because I had worked last night and didnt get to swim @ Kirby Creek. Drove to Garland and waited for Syd to get off work. In the meantime the rain was POORING. It was once again ridiculous. But, I finally decided I had to do something!!! So I just started running from Syds. Ended up doing an out and back for a total of a little more than 5 miles. Rained about the first half and I almost got hit by a few cars. Ha. People in garland are not as friendly as the people out in Ovilla. : - O
The swim was awesome :D Went to LF and did the swim there. Everything was negative. The last 250 of my last 1000 swim was sub 4 :D FASSST.

_Jacob_

Tuesday (6.26.07)

Cycle:
28.89 miles
Total Time: 2:03:09
Saddle Time: 2:00:59
Avg. Pace: 14.3 mph
Avg. Cad: 75 rpm

T1 -> 6:13

Run:
4 miles
Total Time: 32:40
7:59 + 8:23 + 8:08 + 8:07
Pace: 8:10s

Total Time:
2:42:02

Trainers: 186.50
Flats: 22


The weather today was absolutly rediculous. We were under a tornado WARNING when I got back from my run. The ride was on the trainer INDOORS :(. Hence the 14.3 Avg?!?!? Whatever that means. Was an OK workout. Felt a little slow on the run and my times kinda show it. Didnt get my 60 . 8 in today because of my work schedule : - /
IM SWIMMING 3500m today. -The End- Ill find a pool to swim, and thats that. Race this weekend and im ready. Shame for the competition. :D

_Jacob_

Monday (6.25.07)

Day OFF

Day off following that nice workout yesterday. Plan was to do a 3000m swim but was tired and really felt like catching up on the sleep, and I did exactly that! :D Woke up this afternoon and felt nice and refreshed. Ive now decided to completely remodel this weeks workouts. For some reason I had a 20mile run planned for tomm. That was retarted. Plan for the week?

Mon:
OFF

Tues:
60 bike
8 run

Wed:
3500m swim

Thur:
60 bike
8 run

Fri:
Track Run
800 WU
800 @ 5:20 pace
400 X 4 @ 1:20 each
200 X 2 @ :35s
800 CD

Sat:
OFF

Sun:
RACE****

Thats it for now. Theres alot of rain on the forecast for this week so well have to see how everything unfolds... : - /

_Jacob_

Sunday (6.24.07)

Brick:
98 - 10

Cycle:
98.00 miles
Saddle Time:
Total Time: 5:48:06
Avg. Pace: 18.9 mph
Avg. Cad:

T1 -> 10:33

Run:
10 miles
Total Time: 1:19:34
7:42 + 7:38 + 7:43 + 7:44 + 8:05 + 8:22 + 8:09 + 8:06 + 8:05 + 7:51
Pace: 7:56s

Total Time:
7:19:37

Trainers: 182.50
Flats: 22

Excellent workout. Doesnt get much better than this. No doubt. Completely dominated the run. The bike was good but I was a bit tired after about mile 95. Apparently I wasnt too tired by the looks of that run. Scott started to fatigue a bit on the second half of the run. I tried to push the pace and did at the mile 6 point. We were fading and I picked it up to an 8:09. Really wanted to hold that sub 8 pace. The bike ride was gorgeous and nice. Weather couldnt have been any better on the bike. Was cool the whole time! Stopped for water and Gatorade 3X. Took 4 gels, 2 packs of sport beans, and a package of shot bloks. Got home and had a good 10min transition. Then started that run. We hit the 3min mark on mile one a bit fast and I asked Scott if he felt good, he said fine so we continued that pace. I could tell by mile 3 it may have been a bit fast. I felt good. We came by the house, took < :20 to grab new bottles and kept going. The second four miles was a bit tougher. We did part of the 5K course and it got a little tough. The hills felt good on the legs though. I pushed mile 7 down to a 8:09 and even a bit faster mile 8. We took about < :20 to refill again and Scott told me he wanted to cut it down to 10 miles. I said that was fine... Debated doing the 12 but decided it wouldnt help. What was 2 more miles today going to give me on July 22nd? Well find out then... Fantastic workout today.

_Jacob_

Saturday (6.23.07)

Day OFF

Day off before that 7hr workout tomm. Scott should be at the house by 6:30. Hopefully well be pulling out @ 7.
Plan?
100 mile ride
< 10min T1
12 mile run

_Jacob_

Friday (6.22.07)

Track Run:

800 WU -> 7:56s
800 Sprint -> 1:20 + 1:17 = ~5:20s
400 X 2 -> 1:17 + 1:15
800 Sprint -> 1:22 + 1:17 = ~5:20s
400 X 2 -> 1:20 + 1:12
200 X 4 -> :37 + :36 + :35 + :34
800 CD -> 7:45s

Now this was a great workout. The splits are NOT exact. I cleared my watch on Sunday for that big ole' workout so I dont have the splits, but I was VERY satisfied w/ this run. Felt good to have a really solid track run after that swim yesterday. :D

_Jacob_

Thursday (6.21.07)

Swim:
1300m

500 Pull
100 Sprint
100 Sprint
50 EZ
250 Paddle
100 Sprint
100 Sprint
50 EZ
50 CD/Pull

Total Time:
~30 min

This was no good. Showed up late to the pool already, and then they started pulling the lanes early. Did what I could. Was supposed to be 1750 speed work. I did get the speed work in but it didnt feel good at all. I felt like my breathing was heavy and I was working way to hard for what I was doing. Slightly discouraging.

_Jacob_

Wednesday (6.20.07)

Brick:
25-5-25-5

Bike 1 -> 1:18:04 (19.13 mph)
T1 -> 2:44
Run 1 -> 8:16 + 8:19 + 8:12 + 8:17 + 8:13 = 41:17 (8:15/m)
T2 -> 5:14
Bike 2 -> 1:18:04 (19.13 mph)
T3 -> 4:15
Run 2-> 8:04 + 7:57 + 7:45 + 7:46 + 8:32 = 40:03 (7:59/m)

Totat Time:
4:09:52

Trainers: 172.5
Flats: 18


Once again another outstanding workout. Was hot again but had absolutly no problems with it. On the first bike I took 2 bottles and the second bike took two bottles (one in my jersey). Took a total of 3 gels. One every hr. The first at the end of the first bike, the second at the beggining of the second bike and the third at the end of the second bike. Really happy with everything today! The last mile of my second run isnt accurate. My actual pace for that run is probably closer to 7:49/m. But thats what I ended up clocking that mile because I went halfway to Ovilla and back. When I stopped running after four hours I still felt as though I had just started. what? :D

_Jacob_

Tuesday (6.19.07)

Bike:
37.26 miles
Saddle Time: 1:56:41
Total Time: 1:56:41
Avg Pace: 18.9 mph
Avg Cad: 73 rpm

T1 -> 8:41

Run:
7.6 miles
Total Time: 1:02:02
8:02 + 8:02 + 7:57 + 8:01 + (1:01 for H20) + 15:00 + 15:00
Pace: ~8:00/m

Totat Time:
3:08:34

Trainers: 162.5
Flats: 18


Another fantastic long workout. My ride was short therefore I rode plenty of hills. Hince the low avg. cadence. But on the positive the hills really make my legs feel stronger. Was rediculously hot today. Pretty sure the actual temp was 96 and the head index was well over 100. Really humid. Hydrated well of course. For the run did two different out and backs of four miles each. transition was a bit longer than I wanted but I really wanted to make sure I was hydrated.... of course w/ cold H20. :)

_Jacob_

Monday (6.18.07)

Swim:
3000m

500 Pull -> 4:46 + 4:40 w/ :31
500 Paddle -> 4:27 + 4:26 w/ :19
500 Swim -> 4:35 + 4:23 w/ :22
250 Pull -> 4:46 w/ :17
250 Paddle -> 4:18 w/ :13
250 Pull -> 4:27 w/ :25
250 Paddle -> 4:19 w/ :22
250 Swim -> 4:11 w/ :30
250 CD/Paddle -> 4:23

Pace: 1:53/m (w/ rests)

Total Time:
56:51:34

Trainers: 154.92
Flats: 18


Whoo. Barely got that swim in. Woke up and was happy to see that I only had a swim today. Was afraid I may have put that 40 bike 1hr run on today but didnt. Have that down for tomm. :) Im now much more excited to do that tomm. Plan on taking that bike nice and easy and really holding a good, fast, steady run tomm. Excited to see how I feel and how I can run. Plan on doing a steady sub 8 pace.

_Jacob_

Summer Solstice Duathlon (6.17.07)

Summer Solstice Duathlon:

Run 1:
2 miles
Time: 16:24
Pace: 8:12/m
Rank: 61st

T1: :56

Bike:
9.6 miles
Time: 22:37
Pace: 25.46 mph
Rank: 1st overall

T2: :11

Run 2:
2 miles
Time: 13:21
Pace: 6:40/m
Rank: 8th

Total Time:
53:29:00


10th Overall of 130
1st Age Group of 3

http://www.thrustonracing.com/results/070617_dua.html


Possibly the most fun ive ever had racing. No. Without a doubt the most fun ive ever had racing. Jack bet the team $50 gift certificates to Pearl Izumi that no one could be his bike split. Well Aaron and I discussed out USAT Draft Legal strategy to whomp the bike. And that we did. Not too sure on the split because I had no computer. The avg. was ATLEAST 25mph. Pretty awesome considering the conditions. Couldnt be much happier considering I had the fastest bike split of the day.


Race Summary:

Run 1:
This part was really nice. Our (Aaron and I) strategy was to take that first run WAY easy and just destroy the bike. We lined up at the start fairly far back. Jack was infront of us. He looked back and asked us what we were doing back there. Of course he already knew the answer to that :) Race started and we were off. I believe the first mile was about 7:44. Aaron had his HR monitor on and let me know that he was a bit outside his range. We backed off considerably and took the 2nd mile almost a minute slower. Said hey to Scott and Spinozer on their way back. Little did they know what was about to happen. We grabbed some water at the one aid station and headed back towards T1. When pulling into T1 we had some GREAT photos taken and it was nice to see Matt and Syd right there waiting for us.

T1:
This transition was fairly smooth. Halfway through the first run I realized that I was wearing my big ole' B&B hat. So I took that off, grabbed my helmet and was off. I ran out of transition just ahead of Aaron.

Bike:
This is where all the fun happens. We pull out of transition and the rain begins. I had a gut feeling that it was probably going to open up like this at one point. Shame it had to happen on the bike. I quickly found a groove and was feeling really strong. Looked behind me and saw Aaron right back there. We got about a mile or less into the ride and THERE was JACK! I pulled right up behind him and waited a few seconds for Aaron. I wanted to see what was about to happen. I didnt know if Jack was waiting for us or what. Aaron came whipping around me and I shot out from behind Jack. We were off, and without Jack. About 2-3 miles into the bike and it was just pouring rain. It was slightly difficult to see, but I was happy I didnt have my sunglasses on because I probably wouldnt have seen anything. About 2 miles after we passed Jack I looked behind us to see if he was there and I didnt see him. At the time I expected him to be there. Aaron and I continued to crank away towards the two fastest bike splits of the day. When we came to the damn there was a downhill that made me slightly nervous. I passes Hugo and shouted something at him. Passed Julies apartment and took the dollies, passing two guys in the process. We continued around the lake and a great pace despite the killer rain. I probably took a few too many risks especially this close to IMLP. It finally started to hurt right there around mile 8ish. We pulled back onto Lawther and Jack was no where to be seen. I had a feeling Aaron and I had just owned that bike. We continued down Lawther and traded the lead a few times. Finally before transition I figured id pass him one more time just to make sure if we had the fastest bike splits, on paper, i would have had the fastest of the day. But of course I feel we both had the fastest of the day. It was both of ours for the taking. We pulled up into transition all while smiling and throwing thumbs up to everyone. There were matt and Syd one more time... of course this time... I was only 12 spots back from the lead. :) Most fun ive ever had riding my bike.

T2:
Bad transition. During all the rain, Syd had taken my bag from T2. I ran into transition and MISSED my rack :- O Finally found it, racked my bike... threw my massive B&B hat on one more time and looked up just in time to see Aaron miss his rack too. ha. What a blast.

Run 2:
Came out of T2 right behind Aaron. On paper it says :11 transition. I know thats not correct but hey... It looks good right? Probably more like :25. When we came out of T2 it felt like Aaron was moving pretty good. I pulled up next to him and ran the entire first mile w/ him. On the way out to the turn around we passes Scott and I realized I had a very small chance of catching him... but a chance. Once we hit the turn around I told Aaron I was going after him and did. Our first mile was something like 6:44. The second one being 6:03. I feel my pace on this run was MUCH closer to 6:20 than what it says on paper. Probably says 13 something because of the wack T2 time. The last mile really pushed it and passes about 2-3 guys. Came up to the finish shoot and was happy to see Syd. Good run. Was slightly dissapointed my last mile wasnt sub 6.

Post Race:
Finished to find Scott waiting for me! lol. WONT happen again! lol. Talked to scott for a bit, waited for Aaron and talked to Syd. Scott had a great race taking 2nd Age Group and 8th? overall. Finished and it was still raining. How rediculous? Great day, great race, most fun ive ever had. :D

Overall the day was good. Got my fastest bike split and the second run was really smooth. Definitly could have pushed way harder. If I had raced probably would have taken 2nd overall easy.


_Jacob_

Saturday (6.16.07)

Swim:
3500y

500 Pull -> 4:28 + 4:28 w/ :33
500 Paddle -> 4:12 + 4:02 w/ :31
500 Swim -> 4:22 + 4:08 w/ :33
500 Pull -> 4:36 + 4:16 w/ :36
500 Paddle -> 4:19 + 4:16 w/ :36
500 Swim -> 4:21 + 4:05 w/ :42
500 Paddle -> 4:32 + 4:30

Pace: 1:59/m (w/ rests)

Total Time:
1:04:16

About time to have a nice long swim like that. Felt good. I wonder what my splits were w/o rests. Felt really smooth the whole time. Sat in the wet sauna for awhile afterwards and that felt sooooo good. Think this was the perfect workout the night before a short 45min race. : - /


_Jacob_

Friday (6.15.07)

Cycle:
37.36 miles
Saddle Time: 1:57:08
Actual Time: 1:57:08
Pace: 19.1 mph
Avg. Cad: 73 rpm

Nice easy ride today. Wanted to do around 40 miles and thats exactly what I did. Did some hills and those felt really good. Did Valley View at a nice easy spin and then Texas Plume in the large ring. Came out of the saddle a few times when in the big chain.

_Jacob_

Thursday (6.14.07)

Run:
18.00 miles

8:44 + 8:20 + 8:21 + 8:11 + 8:11 + 8:07 + 3:22 + (2:32 for H20) + 8:33 + 8:36 +

8:14 + 8:16 + 7:58 + 8:00 + 3:15 + (1:53 for H20) + 8:16 + 8:07 + 7:50 + 7:56 +

7:36 + 1:36

Total Time: 2:32:06
Running Time: 2:27:41
Diff: 4:25
Pace: 8:12/m

Trainers: 154.92
Flats: 14


Fantastic run. Once again I have completely suprised myself. Not that I didnt think I had it in me, but I just didnt expect it to come out as it did. Quick rundown. Started REALLLY easy at an 8:44. Dropped that quick to an 8:20. Never went sub 8 on the first 6.4 but felt "ok". Didnt really find a groove until the end of the first lap. At mile 3 it finally started raining. I could see it in the distance and knew it was gonna happen. Once it started it wasnt as bad as I thought it would be. Actually felt really good. (other than the soggy shoes and socks) By the time I hit mile 6 it had stopped and by the time I got to 7.4 it was already drying up and getting hot again. The humidity lately has been almost unbearable. Then again... its REALLY helped me w/ hydration. Its either stay hydrated or walk home. Never felt tired the entire time. Got done w/ the second lap at 12.8 miles, spent < than 2 minutes grabbing more Gatorade Endurance and was off. Almost ran ALL sub 8s from 12.8 on. Decided to do the 5 mile course to hit 17.8 and did .2 in front of the house to get 18. By the time I got to 15.8 there was a big black wall of clouds heading my direction w/ lightning and all. :( Didnt start raining until I got home :D Completely happy. Felt strong strong strong.
I am slightly worried about peaking early for Placid. These great workouts are awesome but worry me because they are soo great. I start to get the mentality of where can I go from here? I guess its possible im going to continue to get faster and longer. Ha. :)

_Jacob_

Wednesday (6.13.07)

Brick:
10-2-10-2

Bike 1 -> 31:02 (19.33 mph)
T1 -> 2:04
Run 1 -> 8:09 + 7:51 = 16:00 (8:00/m)
T2 -> 2:39
Bike 2 -> 30:01 (20.00 mph)
T3 -> 2:10
Run 2 -> 7:40 + 7:08 = 14:48 (7:24/m)

Total Time:
1:38:47

Trainers: 136.92
Flats: 14

Well. That workout was what it was. Not what was planned. Had a (10-2)X3 planned but random texas summer thunderstorms kept that from happening. Possible could have done the third bike but most likely would have been late to work. Finally got out there after the rain let up and MAN!! Was it HUMID. Steam was coming off the roads to the point that it looked like fog. Got one mile down the road and it started raining again. I said fine and put my head and kept pedaling. Just kept drinking the whole time trying to stay hydrated. Felt really strong on the bike today. Couldnt be anymore satisfied w/ how good I felt cycling. The running was lacking a bit, but was really suprised at how fast my last mile was w/ the amount.. or lack thereof effort put into it.
Plan for tomm? 17-18 mile run. RAIN OR SHINE. No excuses.

_Jacob_

Tuesday (6.12.07)

Bike:
90.32 miles
Saddle Time: 4:49:59
Actual Time: 5:20:42
Diff -> 30:00
Pace: 18.9 mph
Avg. Cad: 78 rpm

T1 -> 12:57

Run:
7.8 miles -> 8:10 + 7:57 + 7:58 + 7:56 + (1:28 H20 refill) + ~8:00 + 14:00 + 7:44
Time: 59:44
Pace: 8:00 /m

Total Time:
6:36:57

Trainers: 132.92
Flats: 14


Wow. WHAT a difference one day makes?!?! Yesterday I felt like doing a bunch of nothing then today I turn around and have this workout. I felt absolutly wonderful the entire day! Stopped a few more times than usual on the bike today but the temp also hit 96. Stopped once in Venus, Maypearl, Wax, and then the house. Then did another 10 miles. Took 4 gels and one powerbar. Realized that Gatorade Rain is WAYYYY better than regular when out cycling. Really worked on staying hydrated today. Did absolute WONDERS. I said screw my time for now... and just work on getting my hydration down and staying fueled. I knew 30minutes worth of stops payed off when I started running. I was EASILY clickin off 8 minute miles. A few were around 7:57. Felt wonderful. At this point I was THRIVING off the heat. Took a total of two full bottles w/ Gatorade Endurance. Got done, but four bags of ice and took a bath :D Best workout ive had ALL YEAR.

_Jacob_

Monday (6.11.07)

Day OFF

Nothing today! Had a 90 mile bike and 1hr run planned. Woke up and had ZERO motivation to get that workout started. Decided id switch my 1750 speed swim the next day to today but ended up not EVEN doing that!! Overall... I feel it was a good idea after having todays workout, but still. Was pretty mad at myself for not getting it done when Im only 39 days away from 140.6

_Jacob_

Metroplex Sprint Triathlon (6.10.07)

Metroplex Sprint Triathlon

Swim:
800m
Time: 11:30:2
Pace: 1:26/m
Rank: 29th

T1: 1:06

Bike:
27K
Time: 38:38:90
Pace: 26.00 mph
Rank: 4th

T2: :36

Run:
5K
Time: 19:36
Pace: 6:17 /m
Rank: 14th

Totat Time:
1:11:29

5th Overall of 550
1st Age Group of 20

http://www.doitsports.com/newresults3/client/43446_69635_2007.html


Outstanding race. Most definitly my best race to date. Being my two year anniversary of racing triathlon it feels good to get a top 5 finish w/ a race including 550+ people.


RACE SUMMARY:

Swim:
Headed down to the water and waded in. Water felt really good. Wasnt too cold and definitly wasnt warm. Didnt have to tread water to start because it was relativlely low. Jack blew the horn off and there we went. Started swimming at a pretty good pace. Started right near the front and was happy I did. It seemed to start that alot of people were passing me but I knew that wouldnt last long. By the time I was at the first bouy I was definitly near the front. Noticed ALOT of christmas trees in the water. That was ANNOYING. Jack should have said something about them before the race started. Never really drafted off of anyone. By the time I was at the back side of the course I was already passing the caps ahead of us. Sighted REALLY well. Felt great w/ that. Rounded the last turn and had a few issues mainly because the sun was directly in our faces. There was also a guy next to me that was giving me a run for my money. Hung w/ him and we got out of the water together. When I got to the ramp I tried to stand up and immediatly slipped down. Some volunteer grabbed me and lifted me up and I was off. When I got onto the carpet some cap ahead of my was taking his sweet ass time so I headed around him and almost busted again when I got off the mat. Headed straight up to transition. Passes the aid station as usual and headed into T1. Overall was REALLY satisfied w/ the swim. Definitly my best swim to date in a race. A 1:26 pace is definitly ok with me. Sighting was TONS better than its ever been and I had NO issues w/ my goggles which was really nice for a change.

T1:
Ran into T1 and knew exactly where my bike was becasue Jack always gives us GREAT rack positions. Put socks on, grabbed my sunglasses and helmet and started running. Of course I FORGOT my race belt again, so it took me a few seconds putting on my belt. Came out of T1 and was off.

Bike:
So here is where the fun times started. Right out of T1 I do a running mount onto my bike literally hopping on. All the sudden I hear CRACK KLANG CRACK. At first I thought I had literally snapped something, but when the bike kept going I knew I hadnt cracked anything. About 200y into the bike I realized my SEAT POST HAD DROPPED!!!! I honestly had no idea what to do. So many thoughts ran through my head. Can I even race w/ it dropped? Would I still be efficient? Etc etc etc. Continued outside the park as I was contemplating what just happened. As im worrying about it we come to the gate to leave the park. Well here there was a new SPEEDBUMP!! What happened when I hit the speedbump you ask? I LOST MY H20 bottle. The bottle w/ only water in it. The only FULL bottle I had. The bottle I was planning on using to down my gels. So. Lets recap. 1.) My seat has probably dropped about an inch. 2.) Ive just lost my only full H20 bottle. Ha. What a situation!!!! I head outside the park and quickly start debating DNFing. I wasnt going to finish w/ horrible splits. Just wasnt going to do it. As I was thinking this and taking my first gel, someone whips around me. I quickly decide im not letting him go. (I later find out this is Tyler Johnson) So I grab onto him and stay w/ him for a mile or so. I then pass him and this goes back and forth till the turn around. Right before the first turnaround Another guy passes me. He says to me, "Dont let him get away... hes a great runner..." So here I am... In a major predicament. The second guy passes me and I stay right w/ him. I go ahead and pull ahead of him and then take Tyler again. Tyler and I play this game all the way until the first bridge. At this point the other guy pulls up around me again and says let him do the work. So I hang back in the back. Tyler up front... The other guy ahead of me and then me. We cross the bridge and up the "only hill" and then I pass the second guy again. Now im right behind Tyler. I decide to let Tyler hang up there and dont let him know were back there. We stay in this pack all the way till the second turnaround. At this point Tyler starts to pull away at the end of the second bridge on the way back. All the sudden ive realized I totally forgot about my seat post and bottle. I had been drinking on my accelerade bottle the entire time. Of course it was only half full to begin. With probably 3 miles left the other guy pulls around me and chases after Tyler. I realized im starting to fall back. When were on our way down the "Hill" towards the bridge I put a more to it and begin to chase the second guy. Tyler slightly pulls away and I pass the second guy about 100yards back into the park. When I passed the gate again I saw about 20bottles laying there!!!! one of course being mine. I head towards T2 totally satisfied w/ my ride. I spot John and Anna and pull my feet from my shoes. Come up to transition, Dismount to the left and of course my left shoe hits the ground, but thankfully stays clipped in.

T2:
Rack my bike, remove helmet, grap hat, and put on flats. Was out in about :36. Was a good transition. Took some nice cold water coming out of T2.

Run:
This run was epic for me. Came out of transition able to see Tyler maybe 50y ahead. When he started pulling away I knew good and well I wasnt going to catch him unless he TOTALLY fell apart. The second guy in the FastSkin Speedo pulls up next to me. I try to hang w/ him for a bit but at the turn I let him go ahead. Just couldnt keep that pace. We pass the first course aid station and I grab some water. Was nice and COLD! Drank some and threw the rest on me. Headed towards the back of the run course and realized I was gaining on the second guy. He was starting to fall apart. Caught him right before the first mile marker. I pulled up next to him and stayed there for just a second... then put into gear and dropped him. Made sure that hurt good. We came to the mile marker and I heard him ask what did i get for the mile... I reply, "6:20".... I then continue to pull away. Pass the aid station again and grab another water. Drink and pour. Felt great! Pass Aaron, Tyler, and Rick and can tell they're all struggling a bit. This made me feel even better. Run back towards the spectators and really start feeding off the energy. Nothing really changed all the way to the turn around. Could see Tyler up there still pulling away and knew I wouldnt catch him. Took the turn around, grabbed more water and made one last push. On my way back I could see Richard Freer pushing towards us so my goal was to stay ahead of him... and that I did. Came around the last corner and knew I was home free. No one was back there. Really made one last hard push on the last straight. Past Syd going the other way. Wanted to say something but couldnt. Half way down the straight I see John at the end waiting for me. Felt good to see him. Hit the finish line and felt exstatic. I knew I had had a good race.

Post Race:
Talked to John and Anna and waited for everyone else to finish. I had come across the line 3rd.... but of course that was w/o the split differintial. David Jones and Richard ended up ahead of me. I ended up w/ 5th overall. and only down to first by 3minutes. I got my first top 8 of 500 and it feels absolutly wonderful. Thats what I wanted and thats what I got. Couldnt have asked for anything else. The bike split was the burliest split ive EVER posted. 26 mph was rediculous. Especially w/ a dropped seat post.

Overall im so happy to head towards placid w/ a result like that. I can now really start focusing ahead to placid and beyond. Im sure I can find some more races w/ 500+.

Best racing day ive ever had.


_Jacob_

Saturday (6.9.07)

Day OFF

Took the day completely off. Went to pick up my race packet w/ Syd and John. Was nice having packet pick-up at Joe Pool.

_Jacob_

Friday (6.8.07)

Track Run:

800 WU
800 X 1
400 X 2
200 X 1
NO CD

This overall was a bad workout. Just really felt like I was lacking energy. The 800 and 400s were ok... but not how I wanted to feel. The last 200 was ok, but I realized I was pushing harder than I should have been for the distance I was running. That was frustrating and I called that a workout... or lack thereof.

_Jacob_

Thursday (6.7.07)

Brick:
25-5-25-5


Dont have specific splits for this one either. Slightly frustrating. It got really hot. Was the first workout of the year where I really felt I was effected by the heat. Had to unexpectadly stop a few times for H20.

_Jacob_

Wednesday (6.6.07)

Run:
12.8 miles

Total Time: ?


Dont have specific splits. Wrote them down but then lost them. The furn was planned to be about 15 miles. Got done w/ the two loops and decided it wasnt worth pushing another 3 miles. Definitly could have done it, just thought it would be smarter not to.

_Jacob_

Tuesday (6.5.07)

Swim:
3250m

500 Pull -> 4:37 + 4:37 w/ :31
500 Paddle -> 4:30 + 4:21 w/ :34
500 Swim -> 4:32 + 4:23 w/ :51
500 Pull -> 4:37 + 4:36 w/ :33
500 Paddle -> 4:27 + 4:26 w/ :34
500 Swim -> 4:30 + 4:11 w/ :36
250 Pull/CD -> 4:41

Total Time:
1:02:19


Terrific swim. Long, easy, and negative splits to an extent. My last 500 swim was pretty fast. Really pushed the last 250 towards my goal race pace. Felt good. DEFINITLY an EASY pace to hold in a sprint. Pretty big run planned for tommorow. 16.8 miles. Going to do 6.4 twice plus 4 miles. Just looking to hold negative splits, and definitly on the second 6.4 loop... I dont have ANY gels left at home so im not really sure what im going to do for nutrition as of right now....


_Jacob_

Monday (6.4.07)

Cycle:
80.61 miles
Avg Speed: 19.3 mph
Avg Cad: 80 rpm
Saddle Time: 4:10:02
Total Time: 4:23:30

T1 -> 6:00

Run:
2 miles -> 7:15ish + 7:05ish
Time: 14:20

Total Time:
4:43:51


Trainers: 102.12
Flats: 9


Really didnt feel like doing this ride as of this morning. Hit the snooze button a few times but finally got out the door. By the time I got to mile 50 I was cruising! Really felt great even at mile 70-80. At one point I was holding 30mph. 6 min transition wasnt too bad. Ran down to Ovilla and back. Felt really good. Took a bottle of Gatorade Endurance w/ me and that tasted great. The NA was delicious :D Wasnt too hot but the weather says it hit 86 today. Solid workout after all the volume yesterday. Couldnt be any happier.

_Jacob_

Sunday (6.3.07)

Bike:

48.86 miles
Pace: 18.2 mph
Avg. Cad: 73 rpm
Total Time:
2:41:09 (saddle time)

T1 -> ~10:00-15:00


Run:

8 miles -> 8:16 + 8:08 + 8:02 + 8:09 + 7:44 + 7:25 + 7:52 + 7:27 = 1:03:06
Pace: 7:53/m


Outstanding workout today. The bike was revised due to heavy heavy storms. Shortened the course and did heavy hills. Came home and had to wait for John to get there so we could get in. Left keys inside. The run was fantastic. Turned out to be really warm. Probably 86-87. Nice and humid. Really pushed the pace around 5 and never looked back. Once we went sub 8 that was it. Great confidence booster. Planning on 80-90 miles tomm w/ a 15-30min run. Nice fast, smooth transition.


_Jacob_

Saturday (6.2.07)

Swim:
2500m

500 WU
100 Sprint -> 1:26 w/ :46
100 Sprint -> 1:28 w/ :35
100 EZ Swim -> 1:51 w/ :37
500 Paddle -> 4:27 + 4:19 w/ :?
100 Sprint -> 1:28 w/ :47
100 Sprint -> 1:26 w/ :36
100 EZ Swim -> 1:58 w/ :35
300 Paddle -> 5:37 w/ :?
100 Sprint -> 1:23
100 Sprint -> 1:28
100 EZ Swim -> 2:02
300 CD -> 3:38


Track Run:

800 WU -> 4:20
800 X 1 -> 2:35 (5:10 pace) w/ 2:00
400 X 4 -> 1:16 + 1:15 + 1:14 + 1:14 w/ 1:30
200 X 4 -> :36 + :34 + :34 + :33 w/ 1:00
800 CD -> 4:32


Run:

5K -> 8:17 + 7:50 + 8:30 = ~ 24:00


3 workouts today. Didnt plan on the 5K at the beggining of the day but ended up running it anyways :)
The swim was at UTA in the outdoor 50m pool. Was great getting such long periods in. Couldnt have been any happier. The Track Run was amazing. Negative splits all the way across. Even the 800 splits.


_Jacob_

Friday (6.1.07)

Run:
8.9 miles
Pace: 8:11

Total Time:
1:12:53


Run was a total blast today. Went out w/ a have fun mentality and did. Obviously wasnt too fast. I also dont have splits for my miles because i didnt have a marked course. I googled a new map online and just wanted to run 9ish miles so i did. I knew the exact distance plus I would have my time... that way i could get my pace when I got home. I did think it was slightly faster than that. Was hoping for a sub 8 pace but an 8:11 pace will have to do. Great course and cant wait to run it again. :D Weather was gorgeous! Was nice and hot, few clouds, and blue skies.


_Jacob_

Thursday (5.31.07)

Swim:
2250y

500 Pull -> 4:06 + 4:06 w/ :52
500 Paddle -> 4:05 + 3:56 w/ :35
500 Pull -> 4:05 + 3:57 w/ :56
250 Paddle -> 3:55
250 Swim -> 3:59 w/ :37
250 CD -> 4:43

Total Time:
39:50:00


Brick:
10-2-10-2-10-2

Bike 1 -> 29:06 (20.61 mph)
T1 -> 1:33
Run 1 -> 7:46 + 7:29 = 15:15 (7:37/m)
T2 -> 1:17
Bike 2 -> 29:14 (20.52 mph)
T3 -> 1:14
Run 2 -> 7:49 + 7:12 = 15:01 (7:30/m)
T4 -> 1:24
Bike 3 -> 30:04 (19.95 mph)
T5 -> 1:40
Run 3 -> 6:50 + 6:16 = 13:06 (6:33/m)

Total Time:
2:19:01


_Jacob_

Wednesday (5.30.07)

Swim:
2000m

500 Pull -> 4:39 + 4:44 w/ :53
500 Paddle -> 4:35 + 4:33 w/ :26
500 Pull -> 4:42 + 4:33 w/ :31
500 Paddle -> 4:27 + 4:25

Total Time:
38:30:58


Bike:
40.09 miles
Avg Speed: 18.60 mph
Avg Cadence: 75 rpm

Total Time:
2:09:01


Really great workouts today. The swim got caught a little short due to open swim at the pool. The bike was fun. Went out to Red Oak/Rocketish and through Waxahachie. Nothing too hard.


_Jacob_

Tuesday (5.29.07)

Run:
20 miles

20 miles -> 8:50 + 8:14 + 8:22 + 8:18 + 8:30 + 8:06 + 3:19 + (2:25 for H20) + 8:45

+ 8:23 + 8:01 + 8:00 + 7:51 + 7:45 + 3:11 + (3:59 for H20) + 8:34 + 8:19 + 8:14 +

8:28 + 8:13 + 8:18 + 1:43 (.2) + 8:40 = ~ 2:52:00

Pace : ~8:36


Great Run. :D Was everything I wanted and more out of my first full 20 mile run this year. Never felt like I HAD to slow down. Actually made myself slow down a bit towards the end. I didnt want to push too hard on a nice easy long run like this. Took 1 bottle per 6.4 mile loop each w/ a tab of NUUN. Then had 2 gels, plus eccelerarde each time I came by the house. Good nutriton practice. Reallly like then NUUN.

_Jacob_

Monday (5.28.07)

CAPTEX CANCELLED

Ugh.. Total frustration.
Wanted to race. Cant control the weather :(
Not like I would have raced in those conditions even if they had held the race.
Wasnt worth it.


_Jacob_

Thursday (5.24.07)

Track Run:

200 WU -> 4:02
800 -> 1:25 + 1:21 = 2:46
200 CD -> 4:10

Total Time:
~15 min?


_Jacob_

Wednesday (5.23.07)

Brick:
2-10-2

Run 1 -> 8:13 + 7:48
T1 -> 1:21
Bike 1 -> 28:40
T2 -> 1:26
Run 2 -> 7:44 + 6:41

Total Time:
1:00:ish??


_Jacob_

Tuesday (5.22.07)

Swim:
1750m

500 WU -> 4:30 + 4:29 w/ :47
100 Sprint -> 1:25 w/ :49
100 Sprint -> 1:22 w/ :39
50 EZ Swim -> :58 w/ :41
500 Paddle -> 4:31 + 4:22 w/ :49
100 Sprint -> 1:24 w/ :45
100 Sprint -> 1:22 w/ :43
50 EZ Swim -> 1:00 w/ :34
250 CD -> 4:38
Total Time:
32ish minutes?


_Jacob_