Friday, September 28, 2007

Wednesday (9.26.07)

*** DAY OFF ***

Well. Unscheduled day off... like most are right now. Maybe it was a good thing. Completely un-serious race sunday. So.. with that said im gonna throw out a few goals. :D

Swim: 23:00 or less
Bike: Sub 1:00
Run: Sub 42:00; Preferably sub 40 :D

HA! I know what you're thinking. What is he thinking?!? :) I think why not. I know at least one of those times is reachable. Im racing in the opne/elite wave which obviously goes off first so that should be nice knowing where all the real competition is. Scott and I are going to spend the night up by the race site so that we dont have to drive home after packet pick up then back the next morning @ 4am... :) Should be fun.

On a much more serious note there are a few things I want to address. The idea of "elitism". I read other "blogs" and training pages along with seeing different triathletes "social websites" .. aka facebook etc etc. First off I feel people need to remember that websites are NOT private, and that they can be read by anyone, so when you type someones name and then say something negative about them anyone can read that. Remember that. You're not better than that person... Cause in the end... they're probably faster than you. Or at least will be.

Now to address "elitism". Everyone knows my

Wednesday, September 26, 2007

Tuesday (9.25.07)

Cycle/Speed:

8:32 EZ WU
4:50 Sprint w/ 2:19 (24.58 mph)
4:22 Sprint w/ 2:36 (27.21 mph)
4:51 Sprint w/ 2:25 (24.50 mph)
4:22 Sprint (27.21 mph)
9:13 EZ CD

Total Time:
43:34:93


Didnt know if Id really get to work out today. Got out of class just a bit early and decided id go for it, because I LOVE doing speed work on the bike. Its so hard. Im only doing sprints of 1.98 miles but holding 27.21 on those roads is crazy. Its fun pushing almost to the limit. On the way home/CD I FELT SO strong. I was just relaxing at 23mph. wow. Thats why im doing speed work. Happy I did the workout.

_Jacob_

Monday (9.24.07)

Cycle/Hills:
35.90 miles
Saddle Time: 1:58:32
Total Time: 1:58:32
Avg. Pace:
Avg. Cad: N/A

Total Time:
2:00:00

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

Swim:
~2000y

500 WU
5 X 75 @ FS w/ :10
5 X 75 @ Alt Arm/FS w/ :10
5 X 50 @ Kick w/ :10
250 CD

Total Time:
45:00


Bike was amazing today. Added one more hill to the already hilly ride. Just made it that much more fun. This route is brutal. Id dare anyone I know to ride it in that time... :)

Swim was w/ John and Jane again. It really is nice doing those sets w/ them because they're just brutal compared to what I normally do. I may start doing another set after they leave because they dont swim long enough for me.... Or I could just do a few 500s or 250s swimming... Im sure that wouldnt hurt anything.

_Jacob_

Sunday (9.23.07)

***Day OFF***

Can you say sore? Have a wicked bad blister thats about 2 inches long and im sore... sore... and did I mention sore? Yea... Stonebridge is next weekend. :D

_Jacob_

Saturday (9.22.07)

Oktoberfest Chic-Fil-A 5K

3.1 miles
Total Time: 17:42:6
Pace: 5:40/m

1st Overall

http://www.doitsports.com/newresults3/client/181009_213409_2007.html


What a day. Worked last night and felt ok this morning so I decided id go ahead and race the 5K. Heres a quick rundown of how things went.

We lined up and I look around to check out the competition. All the sudden I spot about 5 CC kids, plus about 2 adults that look like possible comp. There was one kid that specifically stuck out in my mind... For grins we'll just call him "sock". ha. Gun goes off and I start at the very front with every intention to win. I was hanging in about third on a long uphill start. I was moving pretty quick but knew that if I was going to do this I had to break some people on the way... So near the top the hill I went. I quickly started to see their shadows fade off except for one. One kid had stuck w/ me. We crested the hill and started the descent. At this point we were really moving. He tried a few times to pull away but I just pushed w/ him. For about half a mile we were side by side. Basically rubbing arms. At the bottom there was an aid station. When wee came up on it the kid runs to grab some water. This was my chance. I take the only right on the course and push to pull away. I was pushing hard enough that I almost hit the back of the Pace Car. This is probably one of my favorite race moments of all time for me, because Ive never dug that deep. I was tired and probably not in the shape to be running a 5K at that pace but I was doing it. I could no longer hear him behind me so knew i had probably broken him. Hit the turn around and i could see a few people coming the other way. Half way done. Came back to the aid station and tried to drink but was moving too fast and the cups were too small. Started climbing back up the access road and knew I was slowing drastically. This is what they were waiting for. I could only hope that the guys behind me were slowing as much as i was because if they werent I was about to get passed. When I was almost to the top of the hill I could hear the pitter patter of feet behind me. I slowed just a bit because I knew he was going to catch me. Ran side by side for a few seconds and he slowed just a bit. Thats when i went... and never looked back. When I could see the finish thats when I threw it in one more gear. Thats what felt the best... After all of that, I still had something left. Thats the endurance triathlete way. Shame for them. Crossed the line in first place overall. New PR.

_Jacob_

Saturday, September 22, 2007

Friday (9.21.07)

Brick:
10-2-10-2

Bike 1 -> 29:07 (20.60 mph)
T1 -> 1:24
Run 1 -> 7:34 + 7:24 = 14:58 (7:29/m)
T2 -> 1:26
Bike 2 -> 27:28 (21.84 mph)
T3 -> 1:12
Run 2 -> 6:26 + 6:33 = 12:59 (6:29/m)

Total Time:
1:28:39

Whooo. What a smokin workout. Once again totally played today by ear and did what I wanted to do. All of my workouts in the past few days have been reasonably shorter but much more intense than other workouts. I really tried to come into that second bike tired, and then I tried once again to come off the second bike good and tired for that second run. I didnt intend on running that fast. When I got off the bike I was already going faster than planned but I was feeling good. I saw that I could break 1:30 for the workout and didnt think I had it.. but i was way wrong. Felt strong and did it. Felt great. I feel like im able to push way harder now... Push when I dont really feel like I have anything.

So, I found out about a 5K tommorow morning @ 8:30 in Waxahachie. Why does this matter? Well the overall winner plus the age group winners get a YEARS worth of FREEEE Chic-Fil-A!!! I know there has to be a catch but.... Why not give it a shot? I may be risking not feeling well at Stonebridge but Stonebridge isnt huge anyways... Im gonna see how I feel when I get off work... and If I dont feel too tired im doing it. The End.

:)

_Jacob_

Thursday, September 20, 2007

Thursday (9.20.07)

Run:
10:00 trainer WU
-5:00 SR; 5:00 BR
T1 -> 5:59

4.07 miles
2.04 miles -> 15:00 (7:21/m)
2.04 miles -> 13:57 (6:50/m)
Time: 28:57 (7:06/m)

CD -> :44

Total Time:
45:42:48

Tried something new today. After last weekend ive decided I could benefit from a good WU before most workouts including races.

Wednesday, September 19, 2007

Wednesday (9.19.07)

Cycle/Hills:

35.47 miles
Saddle Time: 1:52:30
Total Time: 1:52:30
Avg. Pace: 18.91 mph
Avg. Cad: N/A

Total Time:
1:52:30

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

Fantastic ride today. Did it on the road bike and focused on good form on the climbs and pushing hard all the way through. When it was flat I just focused on a steady Cad. and staying in control. Really felt strong... Felt like I was able to push and then recover REALLY well. I dont know if its possible to feel the effects of that interval ride yesterday but I felt good, and I can only contridute the ride to that workout.

_Jacob_

Tuesday, September 18, 2007

Tuesday (9.18.07)

Cycle/Speed:

8:50 EZ WU
5:00 Sprint w/ 2:24r (23.76 mph)
4:36 Sprint w/ 2:37r (25.83 mph)
4:47 Sprint w/ 2:44r (24.84 mph)
4:34 Sprint (26.01 mph)
12:08 EZ CD

Total Time:
47:44:21

Had a blast doing these sprints today. First time since early in the year... like Duathlon season early. After this weekend I felt like my bike was lacking... I felt like I was already tired 10 miles into the ride. So Ive decided I need to do speed work on the bike. Or at least push my limits on the bike more often. Im bad about just doing long rides at a nice easy pace. Thats not working anymore... The guys I want to beat are fast. The reason the splits alternate from fast, slow. fast, slow are because the wind was with me one way and against me the other. Obviously.

Im obviously a few days behind on keeping up w/ my workouts. I have no intention of writing down my workouts leading up to HalfMax... because they're over now... and so is that race.

DNF'ing is something that ive contimplated since the first time I heard the term. Ive always wondered.... what leads to a DNF... what makes one want to DNF... or DNF in general. HalfMax was bad. Everything went wrong... Nothing went the way it was planned. People have been telling me... Well.. "You should have been prepared..." - "You should have had an extra tire..." Etc etc etc. The thing is... I DIDNT WANT TO RACE in those situations. The flat was a good thing. I was cold. Shaking... and miserable in general. Thats NOT how I want to race. When I pulled my wetsuit down after my 28ish minute swim I knew that wasnt going to work... I couldnt believe how cold I was.... My body was not prepared for those temps, and they're was nothing I could do to prepare myself for those temps. Shame I couldnt have gotten to the run... Because it would have been a half PR. Yep... I said it.

My workouts for the next two weeks or so arent going to planned out. Im going to wake up and do what I feel like. If I want to run.. Ill run... If I want to cycle, I cycle.. if I want to sprint... Ill sprint. Thats all there is to it. A week or two of unplanned workouts may help me get back to exercising to exercise... and not w/ a specific goal in mind.

As of right now, my last two tris of the year are rapidly approaching and im ready to have a solid race again. If neither of the Stonebridge tris have 500 im going to race the Oly.
I want to WIN try andys.

_Jacob_

Wednesday, September 12, 2007

Tuesday (9.11.07)

Day OFF *****

Well... Its not like this day off was deserved but its part of my taper. So... it was done. Im feeling good. Way better than I did this weekend. Feeling strong and thats always a good sign.

_Jacob_

Monday, September 10, 2007

Monday (9.10.07)

Cycle:
24.00 miles
Total Time: 1:15:12
Saddle Time: 1:15:12
Avg. Pace:
Avg. Cad: N/A

Total Time:
1:12:15

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

Swim:
3000y

500 WU @ EZ pace
500 Swim -> 3:45 + 3:54
500 Paddle Swim -> 3:38 + 3:45 w/ 1:04
500 Swim -> 3:48 + 3:48 w/ :51
500 Paddle Swim -> 3:53 + 3:58 w/ :36
500 Pull CD -> 4:15 + 4:11

Total Time:
41:24:40

_Jacob_

Sunday (9.9.07)

Run:
8 miles
Total Time: 1:02:04
8:17 + 8:00 + 7:35 + 7:33 + 7:44 + 7:44 + 7:32 + 7:35
Pace:

Total Time: 1:02:04

Trainers:
Flats:

Today was a good day. Started out not so good... but I did a redemption run. Whats a redemption you ask? Its a run... in POURING as rain w/ the most dangerous lightning ive ever seen. 8 miles... w/ hills... negative splits. Thats a redemption run.

Plan for today? Was a (10-2)3. First off... Plan was to watch PM. Head to Lukes to grab my endurance... then head home and DO the brick. Well... watched Syd and some friends finish. (Congrats to everyone... AWESOME day w/ some tough conditions) Said hey to everyone and left about 1. I knew good and well I didnt have time to go to lukes and do a 3hr brick... So i decided to head home and decide on a workout on the way home. About halfway home I could tell it was going to POUR in a bit. Finally decided a run would be the best option... a 1hr run. Changed clothes... and hit the road. I started the run w/ no intentions or expectations. About 1.5 miles into the run the skies opened up and rain came down like ive never run in before. It was obviously stupid to be running in lightning that severe but this run had to be done... at any cost. I had to prove something to myself. I pushed and pushed through the rain. Came to mile 3.5 and i hear a honk behind me. John pulls up next to me in my car and yells at me to get in the car. I reply...

"Ive got 4 miles to go.... gotta workout....."

He rolls up the window and continues to point towards the passenger seat. I wasnt getting in that car for anything. I kept running. I was basicly running through a half inch to an inch of water at this point. I came to the house and switched out my bottle and took my gel. I took my left turn to Mont and started the "hilly" section. It was still pouring rain. I just kept pushing the pace. I felt AWESOME. This was what I needed.... I needed an obstacle to overcome... and the rain and lightning was just that. With my "taper" starting this week... I needed something. That was it.

Awesome run.

Tomm?
Getting up at 1... getting my Endurance.. Heading home and riding for 1.5hrs and then swimming an hr tomm night.

_Jacob_

Saturday (9.8.07)

Unplanned Day OFF*****

So what do I say. Plan for today? Originally? 3250 swim and a (10-2)3. I was going to swim then go to Lukes and get my gat. endurance then head home to get the brick done. Decided to scratch the swim just to make sure I wasnt too tired for the brick that HAD to get done. Set the Alarm on my phone for 1:00.

Long story short? My phone is in military time.....

I woke up at 5pm.

No workout.

What am I doing?

_Jacob_

Friday (9.7.07)

Bike:
35.00 miles
Total Time:2:05:00
Saddle Time:2:05:00
Avg Pace: 17.5 mph
Avg. Cad: N/A

T1 -> ~9:00

Run:
4 miles
Total Time: ~32:00
8:00 + 7:35 + 7:40 + 7:30 (miles are approx)
Pace: N/A

Total Time:
~2:40:00

Pathetic. Im seriously just dissapointed.... Few factors today. Few reasons I feel like morale is low and im having bad workouts.

-Completely out of Gatorade Endurance/Accelerade so im relying on gels.
-Possible peaked last weekend
-Its DAMN humid
-Rode the Tri bike w/ my 42/55 on my hill route because I didnt want to change a flat on the road bike
-BEING LAZY.

None the less.. Im not going to blame these factors for my bad workouts. I should have gotten more gatorade endurance along time ago. Today... I felt horrible. I NEVER should have taken the tri bike on that route.... Especially w/o proper nutrition. I deserved what I got today. I think overall... the fact that ive been waking up late... I know I dont have proper nutrition and I know im making stupid mistakes is weighing heavy on my mind..
Im setting HIGH goals for HalfMax and I know that this kind of mediocrity will not help me meet those goals. I think thats why im so disspointed in myself right now.
Im working too much and not getting enough sleep to do the workouts ive planned....

_Jacob_

Thursday (9.6.07)

Speed Work:

8:00 WU
1:30 @ Sprint Pace w/ 1:30R x 6
7:30 CD

Total Time:
30:00:00

Once again not the planned workout. Did have a track run planned for today. Didnt happen before school, so when I got out of class way early I decided to head to the track. Well of course the football kids and CX girls were out running and working out so I didnt get to use the track. Headed home and ran w/ what I had. Still got my speedwork in but I feel like my drive to workout is not really there right now. Cant figure out whats going on..... Halfmax is soon......

_Jacob_

Wednesday (9.5.07)

Unplanned Day OFF***

Had either a (25-4)2 planned for today or a long bike and neither one happened. Dont know why... but im thoroughly dissapointed in myself.

_Jac0b_

Wednesday, September 5, 2007

Tuesday (9.4.07)

***Day OFF***

So here is my last hard week before my taper starting next Monday. I really need to focus on just pushing hard and getting all distractions out of my mind. I only have one more day of school this week (thur) then thats it for school till next Tues. I believe I work Thur, Fri, and Sund. Taking Saturday night off because PM is Sunday morning. Looks like tomm I have a HILLY 35 mile ride w/ a short run, then a 3500y swim @ the Mansfield Nat tomm night. Iknow I still need to do that 25-4-25-4 but what am I going to benefit more from?? That... or the ride and swim. I know I need to swim. Could I do both? : - O

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

Ok.. I thought it over. Going to do the 25-4-25-4. Ill swim at 2K tomm if I get the chance... but if not... Ill just swim Saturday. :- / Try to swim next week in the taper as well. Working after school is making it difficult to do anything Tues. or Thur... and I only take one day off a week.

_Jacob_

Monday, September 3, 2007

Monday (9.3.07)

Hill Run:
(4 loops)

10.8 miles
Total Time: 1:29:12
Lap 1 -> 22:11 w/ :35 (8:12/m)
Lap 2 -> 22:19 w/ :56 (8:15/m)
Lap 3 -> 21:26 w/ 1:07 (7:56/m)
Lap 4 -> 20:33 (7:36/m)
Avg. Pace: 8:15/m (w/ rests)

Course: http://www.gmap-pedometer.com/?r=1291111

Trainers: 46.6
Flats: 56.2

Another great day. Ridiculously strong today. This route was absurd. There was no flat section. Negative splits really do feel good on a run like this. I woke up to lighting and thunder once again today! I went ahead and got some homeword done and waited for the thunder to die down. Im happy I got to do this entire workout since my (25-4)2 didnt work out :( Hopefully Wed....

_Jacob_

Sunday (9.2.07)

Brick:
10-2-10-2

Bike 1 -> 29:55 (20.05 mph)
T1 -> 1:30
Run 1 -> 7:05 + 6:51 = 13:56 (6:58/m)
T2 -> 1:45
Bike 2 -> 28:48 (20.83 mph)
T3 -> 1:38
Run 2 -> 6:54 + 6:43 = 13:37 (6:48/m)

Total Time:
1:31:11

Trainers: 35.8
Flats: 56.2


Wayyyyy fast. Didnt plan on sub 7s for both runs. I woke up and it was pouring rain outside. I knew I was working tonight but I didnt need to sleep anymore so all i could do was wait the rain out. It did finally stop raining about 2hrs before I needed to get ready for work. So... off I went. I stepped out the door and the humidity hit me HARD. Started riding and still felt a little reluctant. It wasnt until the return 5 miles on the way back that I had a nice tailwind and I really started feeling comfortable and pushed the big 55. I did both runs in the flats. I love running in my flats. They feel so good. It seems nowadays im just looking for an excuse to run in them. My runs felt so smooth. I just focused ahead and enjoyed the pace. I never felt too worn down.... Thought the second bike was atleast a 21 pace but apparently I was a bit off. None the less Im happy I had a nice hard effort for 1.5hrs.

Plan for tommorow was to do a 25-4-25-4... and the rest of todays workout was supposed to be a swim. Problem is.... Ive just realized no pool is open on Labor day :( So i cant switch my swim to tomm... and I have wayyy too much school work to do a 3.5hr brick... So im going to drive over to Texas Plume in Cedar Hill and do hill repeats for a little more than an hr. See how bad I can make it hurt.... Halfmax is supposed to have crazy hills on the run... and I would like to be ready... I may move the 25-4-25-4 to wed. Because I stilll need to get that in.

12 days till HalfMax .........

_Jacob_

Saturday (9.1.07)

Cycle:
60.51 miles
Total Time: 3:15:34
Saddle Time: 3:15:34
Avg. Pace: 18.5 mph
Avg. Cad: 72 rpm

Total Time:
3:15:34

Reallllllllly didnt think that I would do this whole workout... but I had to. So I did.

_Jacob_

Sunday, September 2, 2007

Friday (8.31.07)

Cycle:
40.00 miles
Total Time: 2:09:00
Saddle Time: 2:08:07
Avg. Pace: 18.7 mph
Avg. Cad: 74 rpm

T1 -> 4:22

Run:
5K
Total Time: 22:41
7:23 + 7:21 + 7:57
Pace: 7:18s

Total Time:
2:36:05

I seriously thought my 5K pace was gonna be faster than that.... well... During the run it felt reasonably faster that last 1.1 miles. : - /

_Jacob_