Thursday (8.30.07)

Run:
6.4 miles
Total Time: 49:47:07
8:39 + 7:59 + 7:51 + 7:47 + 7:26 + 7:14 + 2:48
Pace: 7:46/m

Trainers: 32.8
Flats: 52.2

Happy I ran today. Originally the plan was to do a track run this AM before school, but I did a really hard TR a few days ago and I dont think its necessary for me to put that strain on my body again.... Plus I had to get up at 6am to be at school by 8am. So.... I went w/ my gut instinct and did 6.4 around the house. Happy I did... and proud of myself for running in the dark. :)

So I think I have a 60mile ride planned for tomm and sat. : - / As of right now im not really feeling 60 miles tomm... and I know that if I dont feel like doing 60 tomm I really wont want to do it the next day after 60 the day before. Today I got minimal sleep.... And im afraid thats beginning to catch up to me. Im gonna see how I feel tomm when I wake up. Im doing at least 50.

_Jacob_

Wednesday (8.29.07)

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

Bike 1 -> 30:46 (19.50mph)
T1 -> 2:08
Run 1 -> 8:14 + 8:03 = 16:17 (8:08/m)
T2 -> 1:39
Bike 2 -> 30:43 (19.53mph)
T3 -> 2:22
Run 2 -> 7:47 + 7:45 = 15:32 (7:46/m)
T4 -> 2:23
Bike 3 -> 30:08 (19.91mph)
T5 -> 2:38
Run 3 -> 7:21 + 7:16 = 14:37 (7:18/m)
T6 -> 2:24
Bike 4 -> 28:23 (21.14mph)

Total Time:
3:00:09

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

Swim:
3250y

500 Pull -> 3:55 + 3:55 w/ :34
500 Paddle -> 3:46 + 3:47 w/ :30
500 Swim -> 3:52 + 3:51 w/ :29
500 Pull -> 4:04 + 3:56 w/ :36
500 Paddle -> 3:53 + 3:53 w/ :31
500 Swim -> 3:54 + 3:45 w/ :40
250 Paddle/CD -> 4:34

Total Time:
54:35:00

Trainers: 26.4
Flats: 52.2


Great workouts today. Getting late so I cant go into too much detail. Till tommorow :)

17 days.

_Jacob_

Tuesday (8.28.07)

*** Day OFF ***

What am I focusing on right now?

228 Days till IMAZ.

18 Days till HalfMax.

What do I want?

To qualify for KONA.

-The end-


_Jacob_

Monday (8.27.07)

Track Run:

800 WU -> 3:53
800 X 1 -> 2:51 (5:42s)
400 X 4 -> 1:17 + 1:18 + 1:16 + 1:14
800 X 1 -> 1:30 + 1:29 = 2:59 (5:58s)
800 CD -> 3:36

Total Time:
28:21:28

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

Swim:
2500y

250 Pull -> 4:39 w/ :29
250 Paddle -> 4:28 w/ :30
250 Swim -> 3:38 w/ :44

250 Pull -> 4:45 w/ :30
250 Paddle -> 4:30 w/ :30
250 Swim -> 3:38 w/ :45

250 Pull -> 4:39 w/ :30
250 Paddle -> 4:36 w/ :31
250 Swim -> 3:33 w/ :28

250 Paddle CD -> 3:50

Total Time:
48:25:00


Today was fun. Didnt have a whole lot scheduled but what I did I enjoyed :) The run was relatively short compared to my last track run. The swim was awesome. I went to the new Mansfield ISD natatorium and its so nice. Huge. Little pricey though..... Nothing planned for tommorow! I realllllly want to swim though....

_Jacob_

Sunday (8.26.07)

Cycle:
24.06 miles
Total Time: 1:07:19
Saddle Time: 1:07:19
Avg. Pace: 21.20 mph
Avg. Cad: 84 rpm

Total Time:
1:07:19

Fantastic ride. Didnt have a 21.2 pace planne but thats what happened. Had alot on my mind and just wanted to get out there and have a fun relaxing ride. Everytime I ride those new chain rings I love them even more. The 42 into the wind feels awesome. Im still able to push close to if not at 20mph. Was able to ride in the 55 alot more today. Was a little more used to it. RPMs were much higher than usual. Usually 80 or less. Thats another thing thath I notice with the new gears. Im always pushing a higher cadence. Not sure why yet.....

_Jacob_

Saturday (8.25.07)

Swim:
3500m

500 Pull -> 4:39 + 4:30 w/ :34
500 Paddle -> 4:26 + 4:26 w/ :33
500 Swim -> 4:29 + 4:21 w/ :31
500 Pull -> 4:36 + 4:27 w/ :38
500 Paddle -> 4:29 + 4:26 w/ :35
750 Swim -> 4:33 + 4:29 + 4:18 w/ 1:06
250 Paddle/CD -> 4:39

Total Time:
1:06:55

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

Cycle:
35.41 miles
Total Time: 1:57:47
Saddle Time: 1:57:47
Avg. Pace: 18.01 mph
Avg. Cad: N/A

http://www.gmap-pedometer.com/?r=1229686

Longest pool swim ive ever done. Was really nice. Was trying to make up for not swimming yesterday. It went reallly well. The last 750 swim was a great idea. Pushed, but not too hard, and had negative splits all the way through.
The bike was AWESOME. I rode that crazy hard hill route through Cedar Hill. Took the road bike out and had a blast. I took the 3 bottles and used them all, much better than last time. Still had alot of energy towards the end of the ride and that felt great.

_Jacob_

Friday (8.24.07)

Track Run:

800 WU -> 3:59 w/ 1:58
800 -> 1:28 + 1:28 = 2:56 (5:52/m)
400 -> 1:17 (5:08/m)
400 -> 1:17 (5:08/m)
800 -> 1:26 + 1:22 = 2:48 (5:36/m)
400 -> 1:15 (5:00/m)
400 -> 1:15 (5:00/m)
200 X 4 -> :37 + :36 + :35 + :34
800 -> 1:33 + 1:26 = 2:59 (5:58/m)
800 CD -> 3:57

Total Time:
42:03:00

800s w/ 2:00 R
400s w/ 1:30 R
200s w/ 1:00 R

Trainers: 22.4
Flats: 46.2

Phenominal run today. Everything was exactly what I had written down pre run. Never cramped at all. Felt good to run so hard. When I did the last 800 @ a sub 6 pace it felt slow! Ha. Thats what all that speed work will do for you :)

_Jacob_

Thursday (8.23.07)

Cycle:
54.86 miles
Total Time: 2:55:33
Saddle Time:
Avg. Pace:
Avg. Cad:

T1 -> 3:25

Run:
1.03 mile
Total Time: 6:52
6:40 + :12
Pace: 6:40/m

Total Time:
3:05:50

Trainers: 22.4
Flats: 42.2


Good workout overall. Few things to cover. Was my first ride w/ my new 42/55 chain rings. Overall I absolutly LOVED them. Im not utilizing all of my gears, and not just my "53" ring. The 55 is crazy fast. With a tail wind you can fly. Hell... with a headwind flat you can still crank away. The 42 feels phenominal. The crank feels VERY solid and really stiff. Which is a +. I dont know if its because ive been riding that Allez so much or what but the bike felt really solid today.

So, about halfway through the first lap of 2, 24 mile loops I realized I forgot to take my sport legs :( I think in the long run this hurt me a bit. I was going to take some when I came back by the house @ mile 24 but forgot AGAIN! None the less, I started feeling some acid around mile 50 plus I was pushed for time ALOT. So I scrapped the last five miles and got my run in... which was also cut in half! Slightly frustrating... but a learning experience.. Felt really solid on the run. Stride felt smooooooth. :)

_Jacob_

Wednesday (8.22.07)

Swim:
2500m

250 Paddle -> 4:35 w/ :5
250 Pull -> 4:44 w/ :13
250 Swim -> 4:18 w/ :41

250 Paddle -> 4:32 w/ :8
250 Pull -> 4:40 w/ :10
250 Swim -> 4:21 w/ :44

250 Paddle -> 4:34 w/ :11
250 Pull -> 4:42 w/ :19
250 Swim -> 4:17 w/ :26

250 Paddle -> 4:30

Total Time:
48:19:38

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

Wed Night Crit:
1st place / C Race
6 Laps of 1.1 miles = 6.6 miles

http://www.teambicyclesinc.org/Files/WNC%20Results%2008-22-07.pdf

Tonight was good but definitly an eye opener. First crash ive ever witnessed. WOW. Ill start from the start. We pulled off the line and I stayed right about mid pack until the first curve.. which was about 1 min into the race. I got out of the saddle and went hard. Of course they knew who I was so they chased. After about 2min I calmed down and let them ride back up to me. Then they all just sat RIGHT behind me. I slowed down to an unbearable pace of probably 15mph so that someone else would do the work. It worked. I got sucked back into the middle of the pack. Finished the first lap and I did the same thing again. Finished that lap and was too far in the back to pull that move again. I think they realized what I was doing at this point. I just hung out in the middle for this lap. We came back up to the finish and the group sped up as they usually do coming towards the line...
About mid-way through this lap I was riding about 3-4th back. The guy right behind the man pulling rubbed up against his wheel and started falling to his left. It went slow-mo from here. He just kept falling. His head

Well. Got up after 3hrs of sleep and got that swim in. Was a different set ive never tried before and it was alot of fun. His head SMACKS the ground and probably took most of the impact. Being right behind him I swerve HARD left and barely miss his head. About 4-5 people went right over him and fell as well. It was brutal. Major dominoe effect.. and makes me somewhat nervous to ride CAT 5 or the C race again. I didnt know what to do... No one stopped so I kept going. I didnt know how many of us were left. We chilled for a bit and came back around the finish. Everyone was chit-chatting just a bit about the wreck. We came back around to the wreck site and no one was there so Im assuming everyone was mobile. Once past that spot I decided id go for it... push as long and hard as possible and hope that no one could hang.
I went.... hard... for about 1 lap and the one guy was on me. I let him pull for a bit... and then we crossed the line for the last lap. We rode next to each other most of this lap... I knew good and well what this lap was about to come down to... and I didnt want that. So I thought we can at least ride side to side and just hope im stronger. We came around to about .5 mile left and I kinda sorta slipped in behind him.. He decided to go pretty early... I was just waiting for him to go.. When he did, I just hung out and then swung around him when he started slipping. He went so early I knew he wouldnt be holding that pace.

Also swam that morning. Good swim. Tried a new set and i liked it. Keeps my mind occupied and I didnt get bored at all :)

_Jacob_

Tuesday (8.21.07)

*** Day OFF ***

Well... I had to make myself take today off. I felt like doing something today but HAD to take the day off. I think that was close to 7-8 days straight.

Tommorow I have a 2.5K swim planned and the Wed night Crit. :) I love doing those crits. Talked to Scott about it and decided im going to really mess w/ their heads tomm. Im going to pull away a few times... and let them reel me back in... then ill break one last time... hard... and hopefully they wont chase... or if they do, hopefully they wont catch. I dont plan on coming home w/ less than 1st tomm.....

_Jacob_

Monday (8.20.07)

Cycle:
48.51 miles
Total Time: 2:40:00
Saddle Time: N/A
Avg. Pace: 18.19 mph
Avg. Cad: N/A

T1 -> N/A

Run:
6 miles
Total Time: 47:25:91
7:54 + 7:53 + 7:50 + 7:32 + (1:00 4 H20) + 7:57 + 7:11
Pace: 7:44/m

Total Time:
~3:30:00

Trainers: 22.4
Flats: 41.2

Overall... fun, relaxed workout today. (until the run) Rode w/ Syd out to Rockett and Palmer. The roads had been re-paved... and by re-paved I mean "Anti-Cyclists" re-paved. Its sooo annoying when PERFECTLY GOOD roads are reduced to chip seal.... roads that were once PERFECT for cycling are now almost unsafe... There goes peoples tax money towards things that arent needed. AT ALL. ** Rant Over ** The ride was nice. Pretty hot, but nothing compared to the wind. It was nice to have a hard head wind at times. Stopped once in Palmer for beverages, then again in Red Oak so that I could raise my seat. Im still adjusting that seatpost on the road bike since its been SO long.
I didnt start my watch again when we left Palmer so i dont have any bike splits. (had to use Syds) then didnt hit it again when I got to the driveway so a T1 time is missing :( yea yea... I know.
The run started out pretty relaxed but quickly started picking up. When I hit 2 miles I decided to push it a bit and brought the pace closer to 7:30s. Grabbed a fresh bottle at the gate and headed down Mont. for 2 miles. Was really feeling the heat at this point. I was desperate enough to pour Gatorade on my head! Ha. Last mile was 7:17 and that was holding back. Ive been working on holding back alot lately. As long as I know I have it.... I dont need to expose it......

_Jacob_

Sunday (8.19.07)

Cycle:
24.50 miles
Total Time: 1:20:34
Saddle Time: 1:20:34
Avg. Pace: 18.24 mph
Avg. Cad: N/A

Had alot more planned for today but none of that worked out. Was going to meet Wen @ B&B for a nice 2hr hill ride and he wasnt able to make that ride. So I decided I would just leave from the house. Hit the snooze a few times and finally got up. (worked the previous night) Was going to get the tri bike from the shop but since I was leaving from the house that didnt work out. Ended up riding the road bike to Midlo -> Cedar Hill -> Home. Was nothing special. Little windy at times.
Also had a swim planned at SMU but I called JK and found out that they're doing maintenance on that pool right now! Ugh! All the pools seem to be doing maintenence. None the less... that didnt happen. Ended up playing an hr of Tennis w/ John.

_Jacob_

Saturday (8.18.07)

Swim:
3250m

250 Pull -> 4:49 w/ :32
250 Paddle -> 4:32 w/ :30
500 Swim -> 4:34 + 4:27 w/ :30

250 Pull -> 4:46 w/ :30
250 Paddle -> 4:29 w/ :29
500 Swim -> 4:32 + 4:26 w/ :31

250 Pull -> 4:46 w/ :30
250 Paddle -> 4:32 w/ :30
500 Swim -> 4:32 + 4:17 w/ :32

250 Paddle/CD -> 4:41

Total Time:
1:04:05

Really good swim today. Im never too excited about waking up after 3hrs of sleep and working all night to go and swim for an hr but today was great. Never felt tired. Tried some sets Ive never done before and it was nice. With these sets I end up doing 1500m worth of swimming and I think thats good. Not too much pulling/paddle going on. Nothing felt too fast. The pool was almost totally empty so that was nice.

Plan for tomm is to hopefully meet up when When and ride some hills from B&B for about 2hrs, then go swim 2K - 2.5K in the SMU outdoor 50m pool. Its the only pool open on Sunday plus its an outdoor 50m! How can I pass that up?!

_Jacob_

Friday (8.17.07)

Cycle:
29.82 miles
Total Time: 1:36:53
Saddle Time: 1:36:53
Avg. Pace: 18.46 mph
Avg. Cad: N/A

T1 -> 3:43

Run:
2 miles
Total Time: 13:27
6:43 + 6:44
Pace: 6:43/m

Total Time:
1:54:04

Trainers: 16.4
Flats: 41.2


Solid today. Of course I was riding the road bike again because I just dont have time to swing by B&B right now and have that new crank installed. Road out to Lake Ridge and did the plume and the Valley View. Both were a little harder than I would like... especially for being on a road bike. However strange it may be I actually felt better climbing on the QR earlier in the week... and that was double if not more than the climbing I did today.....
Plan was to get off the bike and run at my HalfMax race pace. (which I would like to be sub 7) Avg. pace for the run was 6:43. Just two miles but it felt good. My stride felt awesome and the longer I ran the more comfortable I got at that sub 7 pace. Ran in the flats just to see how they felt.. and because im sporting them at HalfMax. All around... good day.

"I cant wait to swim tommorow......"

_Jacob_

Thursday (8.16.07)

Brick:
(10-2) X 3

Bike 1 -> 32:45 (18.32 mph)
T1 -> 1:36
Run 1 -> 8:14 + 8:04 = 16:18 (8:09/m)
T2 -> 1:30
Bike 2 -> 32:01 (18.74 mph)
T3 -> 1:48
Run 2 -> 7:54 + 7:41 = 15:35 (7:47/m)
T4 -> 1:44
Bike 3 -> 30:00 (20.00 mph)
T5 -> 2:25
Run 3 -> 7:45 + 7:31 = 15:16 (7:38/m)

Total Time:
2:31:05

Trainers: 16.4
Flats: 39.2

Happy to finally get a nice long brick in. Wasnt as hot as it has been the past few days but was still well above 95... somewhere around 97-98. First run felt a little unsteady but quickly found my legs. Had to ride the road bike due to the crank issues, but I ordered my new Dura-Ace crank w/ a 55 tooth yesterday and B&B just called to let me know it arrived today! wow. So hopefully I can get that put on this weekend and get a nice 50 mile + ride in on Sunday. Wanted that last bike to be sub 30:00 but that road bike just doesnt get as aero as I do! Ha. Was a good, fun.. solid workout.

_Jacob_

Wednesday (8.15.07)

Wed Night Crit
C Race

Cycle:
~ 8 miles

http://www.teambicyclesinc.org/Files/WNC%20Results%2008-08-07.pdf

Raced the C race in Ft. Worth again tonight! Really had a blast tonight... other than NOT winning. : - / I got used bad tonight. The other good riders out there had a plan and it worked out well. Know what the plan was called? "The Let Jacob Pull Plan" ..... And Jacob pulled... well.. not on purpose. Apparently they remembered me from the previous week, and knew that I could ride.. and that I could ride solo. So this time they were prepared for my break and werent going to let me just ride away. With about one lap to go I quickly realized this may come down to a sprint... and that wasnt what I wanted. I was going to anything I could to avoid a sprint. Tried to break once w/ 2 laps to go and they were right there on my wheel.. I broke the field up a bit, but not enough. Finally... We caught a break away and I had decided when I caught that guy that I would go. So we sucked him in and I went. HARD. Never looked back. Was about 100y from the finish and looked down and could see a shadow. Thats when I buckled. Had nothing left. Had pushed hard to drop em'. Afterwards a few of the guys came up to me and let me know that they were hanging on for dear life. Shame I couldnt have pushed just a bit more. I think I could have had em'.

_Jacob_

Tuesday (8.14.07)

Cycle:
35.41 miles
Total Time:
Saddle Time:
Avg. Pace:
Avg. Cad:

Course:
http://www.gmap-pedometer.com/?r=1229686

Omg. Ive been planning on riding this course for awhile now. Had 30miles on the schedule for today. I had this route in my head and decided to do it despite distance. Was HILLY. Pace was probably between 17-18mph. Dont have avg. cad right now because my cad sensor is on my Stronglight (weaklight!) cranks that are no longer on my bike. Course was a blast though. Left the house around noon and it kept getting hotter all day. The final high for today was 104! Took 3 bottles w/ me and actually used 1 gel. By mile 30 my bottles were almost too hot to drink.

_Jacob_

Monday (8.13.07)

Swim:
3250m

500 Pull -> 4:34 + 4:37 w/ :42
500 Paddle -> 4:29 + 4:38 w/ 1:18
500 Swim -> 5:30 + 3:42 w/ :22
500 Pull -> 4:43 + 4:39 w/ :59
500 Paddle -> 4:46 + 4:24 w/ 1:01
500 Swim -> 4:45 + 4:30 w/ 1:43
250 CD -> 7:41

Total Time:
1:09:12

Finally got to swim in a pool! Whew! Its been almost 3 weeks. Felt really good up to 2500 and started to feel a little sloppy, but still felt good overall. 3250 felt pretty long. Took alot longer than planned. My rests shouldnt have been any more than :30. The last 250 was an EASY swim. Jst breast-stroked, back-stroked, and freestyled a bit.

_Jacob_

Wool Capital Triathlon

Wool Capital Triathlon

Swim:
1500m
Time: 26:23:9
Pace: 1:46/m
Rank: 18th

T1 -> 44.6

Bike:
40K
Time: 1:03:53:9
Pace: 23.3 mph
Rank: 13th

T2 -> 36.9

Run:
10K
Time: 44.00.3
Pace: 7:05/m
Rank: 4th

Total Time:
2:15:39.7

11th Overall of 100
1st Age Group of 5

http://www.doitsports.com/newresults3/client/59144_127755_2007.html


_Jacob_

Saturday (8.12.07)

Day OFF


Day before Wool Cap. Drove down to San Angelo. Took 67 the whole way down and it was a WHOLE lot more scenic than I-20. Still dont really feel like racing tommorow but dont have much of a choice. Hopefully it will work out and I wont do too bad. Ill probably be happy with a top 3 in the age group depending on the competition.

_Jacob_

Friday (8.10.07)

Brick:
2-10-2

Run 1 -> 8:25 + 8:05 = 16:30 (8:15/m)
T1 -> 1:42
Bike 1 -> 31:19 (19.15 mph)
T2 -> 1:26
Run 2 -> 7:29 + 7:29 = 14:58 (7:29/m)

Total Time:
1:05:57

Trainers: 10.4
Flats: 33


Finally. I workout worth writing about. First brick since Placid. The real workouts start next week, but I really needed to do something before this race this weekend. Hopefully this was adequate :) Had to ride the road bike because my StrongLight Crank broke. :( Both runs felt good :D

_Jacob_

Thursday (8.9.07)

Day OFF

Not much of anything today. Did ride up and down the street a few times on the road bike. Maybe 2 miles?! ha. Planning on trying another (10-2)X2 tomm and seeing if I can get a solid brick under my belt before Wool cap on Sunday. I have NO idear how that race is gonna go. :- /

_Jacob_

Wednesday (8.8.07)

Wed. Night Crit
C race

Went up to Ft Worth this afternoon to race my first crit! Picked up my road bike from B&B and headed over to Ft Worth after picking up mom. Ended up winning the C race! :D It was definity a good time. Hung w/ the pack for the first 3.5 laps then broke away and rode solo for the last 2.5 laps. Won one of the sprints and then won overall. Was fun... excited to do another.

_Jacob_

Tuesday (8.7.07)

.......



Ugh...


_Jacob_

Monday (8.6.07)

Run:
6.4 miles
Total Time: 49:30:75
8:23 + 7:40 + 7:48 + 7:34 + 7:35 + 7:29 + 2:58
Pace: 7:44/m

Trainers: 6.4
Flats: 33


Im Back!!!!! Ha. Well... after a nice long 15 DAY break from running at ALL, im back. What better way than to start it w/ an easy 6.4 mile run in the dead of heat at 3:30 in the afternoon on a during a Texas summer? :D Wool Cap Sunday. More excited about the company than the race. Ha.

_Jacob_