Cycle Speed:
14:14 EZ WU
4:49 Sprint w/ 2:12 (24.66 mph)
4:44 Sprint w/ 2:25 (25.10 mph)
4:52 Sprint w/ 3:12 (24.41 mph)
4:40 Sprint (25.46 mph)
11:00 EZ CD
Total Time:
52:12:05
********************************
Cycle:
9.00 miles
Saddle Time: 29:30
Avg. Speed: ~19.00 mph
Avg. Cad: N/A
Total Time:
~30:00
So I had to drop my car off yesterday for some maintenance and went to pick it up today. Thats what that 9 mile bike was all about. ha :) The sprints went well. I cant stand doing them sometimes... but when I rode to midlothian I could already tell it was easier to push a slower pace (20mph) easier...
_Jacob_
Wednesday, October 31, 2007
Monday (10.29.07)
Swim:
2700y
1000 FS WU
25, 50, 75, 100
100 K
100, 75, 50, 25
250 K
25, 50, 75, 100
100 K
100, 75, 50, 25
250 K
John and Jane didnt show up so I just made up a set. Typical 1000 FS WU w/ some fast ladders. The 250 K in between felt great. Most likely because I didnt do anything else today. Great swim.
_Jacob_
2700y
1000 FS WU
25, 50, 75, 100
100 K
100, 75, 50, 25
250 K
25, 50, 75, 100
100 K
100, 75, 50, 25
250 K
John and Jane didnt show up so I just made up a set. Typical 1000 FS WU w/ some fast ladders. The 250 K in between felt great. Most likely because I didnt do anything else today. Great swim.
_Jacob_
Sunday (10.28.07)
Run:
8 miles
7:58 + 7:58 + 7:56 + 7:47 + 7:45 + 7:33 + 7:39 + 7:27
Pace: 7:45/m
Total Time:
1:02:06
Easy 8 miles. Nothing too hard. 6.4 + 1.6. Was really nice getting to an hour run.
_Jacob_
8 miles
7:58 + 7:58 + 7:56 + 7:47 + 7:45 + 7:33 + 7:39 + 7:27
Pace: 7:45/m
Total Time:
1:02:06
Easy 8 miles. Nothing too hard. 6.4 + 1.6. Was really nice getting to an hour run.
_Jacob_
Saturday (10.27.07)
Cycle:
35.82 miles
Saddle Time: 1:56:02
Avg. Speed: 18.5 mph
Avg. Cad: N/A
Total Time:
1:56:02
Hill route today. Apparently my adjustments to the road bike worked becaue this saddle position and height feels great. Only took one gel. Had plenty of energy the entire time. Solid ride :)
_Jacob_
35.82 miles
Saddle Time: 1:56:02
Avg. Speed: 18.5 mph
Avg. Cad: N/A
Total Time:
1:56:02
Hill route today. Apparently my adjustments to the road bike worked becaue this saddle position and height feels great. Only took one gel. Had plenty of energy the entire time. Solid ride :)
_Jacob_
Saturday, October 27, 2007
Friday (10.26.07)
Brick:
(10-2)X3
Bike 1 -> 31:16 (19.12 mph)
T1 -> 1:56
Run 1-> 7:49 + 7:43 = 15:32 (7:46/m)
T2 -> 1:17
Bike 2 -> 30:08 (19.91 mph)
T3 -> 1:48
Run 2 -> 7:48 + 7:43 = 15:31 (7:46/m)
T4 -> 1:43
Bike 3 -> 29:08 (20.6 mph)
T5 -> 1:52
Run 3 -> 7:30 + 6:58 = 14:28 (7:14/m)
Total Time:
2:24:46
Well. Solid workout. Wanted some nice longer "slower" miles. Negative splits and felt really strong the entire time. Just trying to work my way back up to those 3,4,5, and 6 hr workouts. Sub 7 mile was an accident. It seriously felt like an easy 7:30 pace..... :)
_Jacob_
(10-2)X3
Bike 1 -> 31:16 (19.12 mph)
T1 -> 1:56
Run 1-> 7:49 + 7:43 = 15:32 (7:46/m)
T2 -> 1:17
Bike 2 -> 30:08 (19.91 mph)
T3 -> 1:48
Run 2 -> 7:48 + 7:43 = 15:31 (7:46/m)
T4 -> 1:43
Bike 3 -> 29:08 (20.6 mph)
T5 -> 1:52
Run 3 -> 7:30 + 6:58 = 14:28 (7:14/m)
Total Time:
2:24:46
Well. Solid workout. Wanted some nice longer "slower" miles. Negative splits and felt really strong the entire time. Just trying to work my way back up to those 3,4,5, and 6 hr workouts. Sub 7 mile was an accident. It seriously felt like an easy 7:30 pace..... :)
_Jacob_
Friday, October 26, 2007
Thursday (10.25.07)
Cycle Sprints:
12:18 EZ WU
5:09 Sprint w/ 2:27 (23.06 mph)
4:29 Sprint w/ 3:14 (26.50mph)
5:15 Sprint w/ 2:30 (22.63 mph)
4:30 Sprint (26.40 mph)
9:48 EZ CD
Total Time:
49:44:27
It was windy??? lol. Whats my excuse? Well... try to guess which way I had the tailwinda nd which way I had the headwind???!!! ha. Eh... I almost had the negative splits for the tailwind. I pushed pretty hard on the last set. First time ive done speed work on the bike in about two weeks. Felt better than I though I would :) Its tough to make myself do these sets sometimes...
_Jacob_
12:18 EZ WU
5:09 Sprint w/ 2:27 (23.06 mph)
4:29 Sprint w/ 3:14 (26.50mph)
5:15 Sprint w/ 2:30 (22.63 mph)
4:30 Sprint (26.40 mph)
9:48 EZ CD
Total Time:
49:44:27
It was windy??? lol. Whats my excuse? Well... try to guess which way I had the tailwinda nd which way I had the headwind???!!! ha. Eh... I almost had the negative splits for the tailwind. I pushed pretty hard on the last set. First time ive done speed work on the bike in about two weeks. Felt better than I though I would :) Its tough to make myself do these sets sometimes...
_Jacob_
Wednesday (10.24.07)
Cycle:
~35.00 miles
Saddle Time:
Avg. Pace:
Avg. Cad:
Total Time:
~2:03:00
********************************
Swim:
2350y
~1000FS WU
75 X 4 -> Alt Arms/FS
150 Kick
75 X 4 -> Alt Arms/FS
150 Kick
75 X 4 -> Alt Arms/FS
150 Kick
So I took the "new" road bike out. Ive been craving some hills for SOOO long. So today I finally got my share. Went out and did the Cedar HILL route. First off it was WINDY.... and I mean WINDY..... Felt pretty good to start. Hills were a little tougher than Id hoped they would be but thats what I should have expected since I havent ridden hills like that in weeks. Did alot of adjusting w/ the saddle angle and seat post height. Once I started fiddling w/ it I just couldnt get comfortable again. : - / Planning on heading to B&B to have Jeff give me a his fit. Also couldnt get the new computer to work... not sure what it is.. probably the batt. About an hr thirty into the ride started getting a litte burn. Most likely from the lack of hills ive been doing recently.
Swim was GREAT until the last 75 set. I started cramping hard. Obviously from the hill ride id finished just an hr earlier. Gotta up the banana intake :D Wish id done a 500 CD or something.... Next time...
Heres a vid of me on the way home... about mile 30ish... Solid tail wind :)
_Jacob_
~35.00 miles
Saddle Time:
Avg. Pace:
Avg. Cad:
Total Time:
~2:03:00
********************************
Swim:
2350y
~1000FS WU
75 X 4 -> Alt Arms/FS
150 Kick
75 X 4 -> Alt Arms/FS
150 Kick
75 X 4 -> Alt Arms/FS
150 Kick
So I took the "new" road bike out. Ive been craving some hills for SOOO long. So today I finally got my share. Went out and did the Cedar HILL route. First off it was WINDY.... and I mean WINDY..... Felt pretty good to start. Hills were a little tougher than Id hoped they would be but thats what I should have expected since I havent ridden hills like that in weeks. Did alot of adjusting w/ the saddle angle and seat post height. Once I started fiddling w/ it I just couldnt get comfortable again. : - / Planning on heading to B&B to have Jeff give me a his fit. Also couldnt get the new computer to work... not sure what it is.. probably the batt. About an hr thirty into the ride started getting a litte burn. Most likely from the lack of hills ive been doing recently.
Swim was GREAT until the last 75 set. I started cramping hard. Obviously from the hill ride id finished just an hr earlier. Gotta up the banana intake :D Wish id done a 500 CD or something.... Next time...
Heres a vid of me on the way home... about mile 30ish... Solid tail wind :)
_Jacob_
Wednesday, October 24, 2007
Tuesday (10.23.07)
*** Day OFF ***
Awesome day. Wanted to do something but work got in the way. Im in the process of writing out my plan for November. No more days off for October. Bout to put some miles on the legs :- O
Watch out.
_Jacob_
Awesome day. Wanted to do something but work got in the way. Im in the process of writing out my plan for November. No more days off for October. Bout to put some miles on the legs :- O
Watch out.
_Jacob_
Monday (10.22.07)
Run:
6.4 miles
7:38 + 7:07 + 6:57 + 6:40 + 6:10 + 5:54 + 2:18
Pace: 6:41/m
Total Time:
42:47:09
New 6.4 PR!!!
********************************
Swim:
2600y
500 FS WU
100 K
50 X 10 FS w/ :10 R
100 K
25 X 10 FS w/ :10 R
100 K
1000 FS
50 K CD
Awesome workouts today. Nothing more to be said.
6.4 mile run was SMOKIN. Literally. Its so funny... that course. Everytime I PR its the most random times when Im not even trying... Case and point today... PR by at least :30. Seems like I PR that course once a year...
Swim was w/ John and Jane. Showed up a bit later today and they had already done 1000 so I just did a 500 WU and started the sets w/ them. Joined in on the 100K. Arms felt heavy... Probably from that run.
Dropped off the "Black Sweetness" ... Pick her up tomm. Maybe pics?
_Jacob_
6.4 miles
7:38 + 7:07 + 6:57 + 6:40 + 6:10 + 5:54 + 2:18
Pace: 6:41/m
Total Time:
42:47:09
New 6.4 PR!!!
********************************
Swim:
2600y
500 FS WU
100 K
50 X 10 FS w/ :10 R
100 K
25 X 10 FS w/ :10 R
100 K
1000 FS
50 K CD
Awesome workouts today. Nothing more to be said.
6.4 mile run was SMOKIN. Literally. Its so funny... that course. Everytime I PR its the most random times when Im not even trying... Case and point today... PR by at least :30. Seems like I PR that course once a year...
Swim was w/ John and Jane. Showed up a bit later today and they had already done 1000 so I just did a 500 WU and started the sets w/ them. Joined in on the 100K. Arms felt heavy... Probably from that run.
Dropped off the "Black Sweetness" ... Pick her up tomm. Maybe pics?
_Jacob_
Sunday (10.21.07)
*** Day OFF ***
What?!?! Another day off?!?!? ... Ha. Yes, its true. Another day off. Oh how good it feels to do EXACTLY what I feel like doing. Its nice having this down week.. Cause if I dont have the time to get my workout in its ok :) Picked up the frame from my dads shop and am going to drop it off @ B&B tommorow after I put as many of the components back on w/o breaking something : - /
_Jacob_
What?!?! Another day off?!?!? ... Ha. Yes, its true. Another day off. Oh how good it feels to do EXACTLY what I feel like doing. Its nice having this down week.. Cause if I dont have the time to get my workout in its ok :) Picked up the frame from my dads shop and am going to drop it off @ B&B tommorow after I put as many of the components back on w/o breaking something : - /
_Jacob_
Saturday, October 20, 2007
Saturday (10.20.07)
Cycling:
23.50 miles
Saddle Time:
Avg. Pace:
Avg. Cad:
Total Time:
1:09:02
Good times today. Had a blast. It was really windy, but that didnt slow me down. Averaged a bit over 20 while out playing around :) Took some pics and a video or two... Heres a vid of heading down Bryson towards the house :D
_Jacob_
23.50 miles
Saddle Time:
Avg. Pace:
Avg. Cad:
Total Time:
1:09:02
Good times today. Had a blast. It was really windy, but that didnt slow me down. Averaged a bit over 20 while out playing around :) Took some pics and a video or two... Heres a vid of heading down Bryson towards the house :D
_Jacob_
Friday (10.19.07)
Run:
6.4 miles
7:45 + 7:37 + 7:28 + 7:22 + 7:20 + 7:22 + 3:04
Pace: 7:30/m
Total Time:
48:01:98
Another fun run. Nice easy relaxed pace. really consistent those last 4 miles or so. Wanted to run 8 today but didnt get to... : - / Need to get back on the bike but I still feel like running. For some reason cold weather makes me want to run :) ALOT. ha
_Jacob_
6.4 miles
7:45 + 7:37 + 7:28 + 7:22 + 7:20 + 7:22 + 3:04
Pace: 7:30/m
Total Time:
48:01:98
Another fun run. Nice easy relaxed pace. really consistent those last 4 miles or so. Wanted to run 8 today but didnt get to... : - / Need to get back on the bike but I still feel like running. For some reason cold weather makes me want to run :) ALOT. ha
_Jacob_
Friday, October 19, 2007
IMAZ
So....
_Jacob_
Ive been thinking about IMAZ alot lately. Trying to picture it in my mind... occasionaly playing the race through my head... time over time while falling asleep.
This season I've learned alot... One worth mentioning...
I think ive finally "started" to learn how to push through barriers... that we "think" exist. However random it may be... I did a small 5K in Waxahachie a few weeks ago and actually won overall. No crazy times here... but a PR for me of 17:40. (5:40/m) Twice in this race I pushed back my doubts and just dug deeper. When I thought I had nothing I pulled something else out...
Now with that said... Something I dont think ive developed as much as I want is dealing with the pain. The point where you hurt.. dont feel good... and probably just want to stop. Thats something im going to work on for IMAZ. Dealing with the hurt.
Ive stolen this pic from a few people...
Everytime I feel like I cant do it... Or I think I cant push through the pain... Im going to look at this photo... and remember... DEAL with it.
Kona 2008.
IMAZ... 177 days.
_Jacob_Thursday (10.18.07)
*** Day OFF ***
Ugh. No workout :( Im actually sad about that today. In between classes I checked the work schedule and saw I wasnt on. Awesome I thought... I can get a bike and swim in :) Maybe a run too... Called Scott and invited him to the pool later. None the less checked the schedule one more time when I got home and saw I was working :- O
Had been messing around and class got out late so it was already pretty late and I needed to nap before work. So...... Nothing today. Tommorow its either an hr run or hr bike... Im leaning towards the hr run :)
Newton update:
Back ordered!! :( I guess I'm not the only person that wants these shoes. Not getting shipped till the end of October. Well worth the wait... im sure :)
_Jacob_
Ugh. No workout :( Im actually sad about that today. In between classes I checked the work schedule and saw I wasnt on. Awesome I thought... I can get a bike and swim in :) Maybe a run too... Called Scott and invited him to the pool later. None the less checked the schedule one more time when I got home and saw I was working :- O
Had been messing around and class got out late so it was already pretty late and I needed to nap before work. So...... Nothing today. Tommorow its either an hr run or hr bike... Im leaning towards the hr run :)
Newton update:
Back ordered!! :( I guess I'm not the only person that wants these shoes. Not getting shipped till the end of October. Well worth the wait... im sure :)
_Jacob_
Wednesday (10.17.07)
*** Day OFF ***
What?! Another day off? Yep :) Planned on swimming or running... or something today, but I was pretty busy. Almost went to Katy trail and ran around 10pm... Decided that may be kinda dangerous.. plus ive been skipping out on my weight lifting :- / .... Ha. bad joke.
Went to my dads work and we got busy painting the Allez. (road bike) I decided on Flat Black a long time ago...Of course w/ a nice black and white theme. I want to go as Euro as possible with out looking tacky. The flat black of course is for a stealthy look. :) Here are a few little sneak peeks of whats soon to come... Sunday ill start puting her back together.
Before photo. All sanded down:
Post photo.. looking stealthy....
_Jacob_
Tuesday (10.16.07)
Run:
6.4 miles
7:42 + 7:21 + 7:09 + 7:04 + 6:51 + 6:43 + 2:33
Pace: 7:06/m
Total Time:
45:27:26
Fantastic run. Of course not planned because nothing is planned this week :) I got done w/ school and felt like running so thats what I did. Didnt go out w/ any kind of planned pace. First mile was sub 8 and I felt wonderful so I just kept pushing the pace. The sub 7 miles felt perfect. I love a 6:50 pace...
_Jacob_
6.4 miles
7:42 + 7:21 + 7:09 + 7:04 + 6:51 + 6:43 + 2:33
Pace: 7:06/m
Total Time:
45:27:26
Fantastic run. Of course not planned because nothing is planned this week :) I got done w/ school and felt like running so thats what I did. Didnt go out w/ any kind of planned pace. First mile was sub 8 and I felt wonderful so I just kept pushing the pace. The sub 7 miles felt perfect. I love a 6:50 pace...
_Jacob_
Monday (10.15.07)
*** Day OFF ***
I actually had at least a swim planned for today. Turns out I really didnt have time and in the end didnt feel like doing it. Its my "off" week so Im doing what I want. And you know what? Its absolutly wonderful. Ived worked hard all season and now im on the verge of starting IMAZ training.... I want to go into it fresh and I think this is a good way :) Its getting colder outside... and I like that. Those long miles may be tough in 30degree weather... but you know what? That wont stop me... Because KONA is on the mind.
In other news:
ha. I ordered some NEWTONS. Ha. There is so much talk about these shoes. Ive been playing around on the website and talked to a few owners and finally gave in the other morning at work. I think this is a good time to try something new if im going to. The long miles for IMAZ start soon and I want to start setting myself up for race day now. Still looking into some apparel to race in.... The tri brief is an option... but I LOVE the Speedo Fast Skin one piece..... ugh. Input?
I actually had at least a swim planned for today. Turns out I really didnt have time and in the end didnt feel like doing it. Its my "off" week so Im doing what I want. And you know what? Its absolutly wonderful. Ived worked hard all season and now im on the verge of starting IMAZ training.... I want to go into it fresh and I think this is a good way :) Its getting colder outside... and I like that. Those long miles may be tough in 30degree weather... but you know what? That wont stop me... Because KONA is on the mind.
In other news:
ha. I ordered some NEWTONS. Ha. There is so much talk about these shoes. Ive been playing around on the website and talked to a few owners and finally gave in the other morning at work. I think this is a good time to try something new if im going to. The long miles for IMAZ start soon and I want to start setting myself up for race day now. Still looking into some apparel to race in.... The tri brief is an option... but I LOVE the Speedo Fast Skin one piece..... ugh. Input?
_Jacob_
Sunday (10.14.07) *****
Try Andy's Triathlon
Swim:
300m
Time: 4:11.2
Pace: N/A
Rank: 27th
T1 -> 1:02.8
Bike:
10M
Time: 23:43.2
Pace: 25.3 mph
Rank: 4th
T2 -> :40
Run:
3M
Time: 19:05.4
Pace: 6:22/m
Rank: 7th
Total Time: 48:42.7
4th Overall of 537
1st Age Group of 13
http://www.runnertriathletenews.com/results/searchable.html
That's another one for the Elite license. 2 down, 1 to go. So about the race.... Obviously little tiny w/ lots of people. What would I have rather been racing? The Dallas Open... But Try Andys was guaranteed 500+... and thats what I need/want. Overall it was a solid race. Same time last year would have won it... I guess thats just how it goes. Next 500+ race will probably be CapTex... Problem here is I REALLY want to do the oly.. but If I do the oly ill probably get OWNED. Why risk not getting my elite and having to do 3 more 500+ races? Ugh... Give me some input.
On to the RR.
Pre-Race:
_Jacob_
Swim:
300m
Time: 4:11.2
Pace: N/A
Rank: 27th
T1 -> 1:02.8
Bike:
10M
Time: 23:43.2
Pace: 25.3 mph
Rank: 4th
T2 -> :40
Run:
3M
Time: 19:05.4
Pace: 6:22/m
Rank: 7th
Total Time: 48:42.7
4th Overall of 537
1st Age Group of 13
http://www.runnertriathletenews.com/results/searchable.html
That's another one for the Elite license. 2 down, 1 to go. So about the race.... Obviously little tiny w/ lots of people. What would I have rather been racing? The Dallas Open... But Try Andys was guaranteed 500+... and thats what I need/want. Overall it was a solid race. Same time last year would have won it... I guess thats just how it goes. Next 500+ race will probably be CapTex... Problem here is I REALLY want to do the oly.. but If I do the oly ill probably get OWNED. Why risk not getting my elite and having to do 3 more 500+ races? Ugh... Give me some input.
On to the RR.
Pre-Race:
_Jacob_
Saturday (10.13.07)
*** Day OFF ***
Heading down to Houston this morning. Need to pick up my packet before either 5 or 6 because they apparently sell no-shows packets.... So. Off to wonderful Houston I go.
_Jacob_
Heading down to Houston this morning. Need to pick up my packet before either 5 or 6 because they apparently sell no-shows packets.... So. Off to wonderful Houston I go.
_Jacob_
Saturday, October 13, 2007
Friday (10.12.07)
Cycle/Speed:
11:34 EZ WU
4:46 Sprint w/ 2:38 (24.92 mph)
4:37 Sprint (25.73 mph)
17:47 EZ CD
Total Time:
41:18:08
Funny workout today. I thought my warm up was enough but when I started riding I had alot more lactic acid much quicker than normal. Not sure if my workouts this week have been a little harder than necessary but my legs did feel strong despite. Came out of the saddle a few times and felt good. Only do two sprints ... Four definitly would have been too much this close to andys. No excuses. I just wanna race. Should I give away my goal paces for this weekend??? ha... No chance :)
Kona is less than 7hrs AWAY!!!
GO NORMANN.
_Jacob_
Thursday, October 11, 2007
Thursday (10.11.07)
*** DAY OFF ***
Left calf is still way tight. Feels like I ran a 5K :( :( :( Applying Icy Hot and stretching when I get free time. Workout tommorow? Not so sure... gonna do something. Some light speedwork on the bike is the plan...
Just got a hotel in Sugarland for Tri Andys. Super close to packet pick up and the race site. Still a shame its so close to disgusting Houston :( ha.
_Jacob_
Left calf is still way tight. Feels like I ran a 5K :( :( :( Applying Icy Hot and stretching when I get free time. Workout tommorow? Not so sure... gonna do something. Some light speedwork on the bike is the plan...
Just got a hotel in Sugarland for Tri Andys. Super close to packet pick up and the race site. Still a shame its so close to disgusting Houston :( ha.
_Jacob_
Wednesday (10.10.07)
Brick:
10-2-10-2
Bike 1 -> 27:27 (21.86 mph)
T1 -> 2:09
Run 1 -> 7:52 + 7:38 = 15:40 (7:50/m)
T2 -> 1:50
Bike 2 -> 26:31 (22.63 mph)
T3 -> 2:13
Run 2 -> 8:08 + 7:41 = 15:49 (7:54/m)
Total Time:
1:31:33
*****************************
Swim:
~2000y
~500 WU EZ FS/Pull
Sets:
25, 50, 75, 100 w/ :10 R
250 EZ Pull
100, 75, 50, 25 w/ :10 R
250 EZ Pull
25, 50, 75, 100 w/ :10 R
250 EZ Pull
~250 EZ CD
Total Time:
~45:00
Didnt plan on swimming hard today. Showed up and John and Jane thought up these fun ladder sets... I thought yea... I could use some speedwork. Anyways, they were a blast... but pushed me pretty hard. I lead on the last ladder up and tried hard to push the pace. My left calf cramped HARD. Im now thoroughly applying ICY HOT and stretching alot to make sure its gone by Sunday. None the less I cant wait to start applying the workouts to my IMAZ build up. Sub 1hr swim here I come.
The brick was really enjoyable..
Im feeling stronger and stronger on my bike everyday. At the end of the first bike I was thinking, "Man.. i dont think I should or can push too much harder on the next bike..." And then I did... Sub 27. I took the runs SUPER easy, and pushed as close to race pace as I could get and stay comfortable.
On a side note... The road bike is still in pieces. Hopefully I can get the "details" finished early next week and ready to ride mid next week. :)
_Jacob_
10-2-10-2
Bike 1 -> 27:27 (21.86 mph)
T1 -> 2:09
Run 1 -> 7:52 + 7:38 = 15:40 (7:50/m)
T2 -> 1:50
Bike 2 -> 26:31 (22.63 mph)
T3 -> 2:13
Run 2 -> 8:08 + 7:41 = 15:49 (7:54/m)
Total Time:
1:31:33
*****************************
Swim:
~2000y
~500 WU EZ FS/Pull
Sets:
25, 50, 75, 100 w/ :10 R
250 EZ Pull
100, 75, 50, 25 w/ :10 R
250 EZ Pull
25, 50, 75, 100 w/ :10 R
250 EZ Pull
~250 EZ CD
Total Time:
~45:00
Didnt plan on swimming hard today. Showed up and John and Jane thought up these fun ladder sets... I thought yea... I could use some speedwork. Anyways, they were a blast... but pushed me pretty hard. I lead on the last ladder up and tried hard to push the pace. My left calf cramped HARD. Im now thoroughly applying ICY HOT and stretching alot to make sure its gone by Sunday. None the less I cant wait to start applying the workouts to my IMAZ build up. Sub 1hr swim here I come.
The brick was really enjoyable..
Im feeling stronger and stronger on my bike everyday. At the end of the first bike I was thinking, "Man.. i dont think I should or can push too much harder on the next bike..." And then I did... Sub 27. I took the runs SUPER easy, and pushed as close to race pace as I could get and stay comfortable.
On a side note... The road bike is still in pieces. Hopefully I can get the "details" finished early next week and ready to ride mid next week. :)
_Jacob_
Tuesday, October 9, 2007
Tuesday (10.9.07)
Cycle Sprints:
10:25 EZ WU
4:44 Sprint w/ 2:22 (25.10 mph)
4:37 Sprint w/ 2:57 (25.73 mph)
4:45 Sprint w/ 2:58 (25.01 mph)
4:44 Sprint (25.10 mph)
10:38 EZ CD
Total Time:
48:14:07
Way more consistent today. I wasnt dying on the last set so thats a plus. This stretch of 2 miles is not flat... I realize that the more I sprint on it..
Just gone done w/ my bike sprints. Im a disspointed again w/ the splits. I dont know if its the face that I did a HARD track workout yesterday or what but I dont have the stamina to push a 4:22 like I was doing just two weeks ago.... The best im doing now is 4:37... None the less they are alot more consistent than they were...I post the splits tonight at work.
_Jacob_
10:25 EZ WU
4:44 Sprint w/ 2:22 (25.10 mph)
4:37 Sprint w/ 2:57 (25.73 mph)
4:45 Sprint w/ 2:58 (25.01 mph)
4:44 Sprint (25.10 mph)
10:38 EZ CD
Total Time:
48:14:07
Way more consistent today. I wasnt dying on the last set so thats a plus. This stretch of 2 miles is not flat... I realize that the more I sprint on it..
Just gone done w/ my bike sprints. Im a disspointed again w/ the splits. I dont know if its the face that I did a HARD track workout yesterday or what but I dont have the stamina to push a 4:22 like I was doing just two weeks ago.... The best im doing now is 4:37... None the less they are alot more consistent than they were...I post the splits tonight at work.
_Jacob_
Monday, October 8, 2007
Monday (10.8.07)
Track Run:
8:28 WU
4 X 400 -> :78 + :70 + :69 + :70
8:32 CD
Total Time:
28:31:67
Well. That was fun/interesting. If you read below my scheduled swim didnt happen today :( So I decided to push this workout a bit harder and see what I can do when I just do a few 400s like I used to do. The first was obviously wayy slow compared to the others. I wont lie... I was dyin on the last 400. But it looks good on paper right? Anyways, good run. Solid sets and im not sore. Normally when I push those hard 400s I can feel it. Not today.
* * *
Well... I was just about to start getting ready for my swim this afternoon and I thought to myself... I better double check the times for mondays. Well I looked around and saw that ITS COLOMBUS DAY!! NO SWIM :( :(. What in the world? That doesnt make sense..... No lap swimming because its Colomubs day? I guess if banks can be open then a pool cant be either. None the less I WILL do my track run tonigh..
As far as the swim goes im going to improvise and go play some tennis w/ John for he first time in weeks.
As I type im watching the Kona coverage from last year :) I cant wait to be there someday.....
_Jacob_
8:28 WU
4 X 400 -> :78 + :70 + :69 + :70
8:32 CD
Total Time:
28:31:67
Well. That was fun/interesting. If you read below my scheduled swim didnt happen today :( So I decided to push this workout a bit harder and see what I can do when I just do a few 400s like I used to do. The first was obviously wayy slow compared to the others. I wont lie... I was dyin on the last 400. But it looks good on paper right? Anyways, good run. Solid sets and im not sore. Normally when I push those hard 400s I can feel it. Not today.
* * *
Well... I was just about to start getting ready for my swim this afternoon and I thought to myself... I better double check the times for mondays. Well I looked around and saw that ITS COLOMBUS DAY!! NO SWIM :( :(. What in the world? That doesnt make sense..... No lap swimming because its Colomubs day? I guess if banks can be open then a pool cant be either. None the less I WILL do my track run tonigh..
As far as the swim goes im going to improvise and go play some tennis w/ John for he first time in weeks.
As I type im watching the Kona coverage from last year :) I cant wait to be there someday.....
_Jacob_
Sunday (10.7.07)
*** Day OFF ***
Went out and watched my friend run the Lost Dog 20K. Awesome to see her win her age group :) Thought about doing the 5K but of course I decided against it. Try Andys next weekend. Plan on a good hard swim monday in Mansfield then a fast short track run. The track run probably wont be much more than a 1600 WU -> 400 X 4 -> 1600 CD.
_Jacob_
Went out and watched my friend run the Lost Dog 20K. Awesome to see her win her age group :) Thought about doing the 5K but of course I decided against it. Try Andys next weekend. Plan on a good hard swim monday in Mansfield then a fast short track run. The track run probably wont be much more than a 1600 WU -> 400 X 4 -> 1600 CD.
_Jacob_
Saturday (10.6.07)
Cycle:
23.34 miles
Total Time: 1:09:03
Saddle Time: 1:09:03
Avg. Pace: 20.3 mph
Avg. Cad: 82 rpm
Total Time:
1:09:03
Nice easy ride. 24 mile route to midlo back to cedar hill and home. Was averaging about 22mph. Turned back towards Ovilla and backed off a bit. Had fun though :)
_Jacob_
23.34 miles
Total Time: 1:09:03
Saddle Time: 1:09:03
Avg. Pace: 20.3 mph
Avg. Cad: 82 rpm
Total Time:
1:09:03
Nice easy ride. 24 mile route to midlo back to cedar hill and home. Was averaging about 22mph. Turned back towards Ovilla and backed off a bit. Had fun though :)
_Jacob_
Friday, October 5, 2007
Friday (10.5.07)
Brick:
10-2-10-2
Bike 1 -> 28:46 (20.86 mph)
T1 -> 1:42
Run 1 -> 7:44 + 7:34 = 15:18 (7:39/m)
T2 -> 1:33
Bike 2 -> 28:05 (21.36 mph)
T3 -> 1:30
Run 2 -> 7:23 + 7:17 = 14:40 (7:20/m)
Total Time:
1:31:38
Solid brick. Nothing too radical. Just wanted to get out there and have some solid rides w/ comfortable runs. Few times on the bike pushed to right under race pace. Didnt take any nutrition other than Gatorade Endurance (GE). Had a gel but its my last one till monday :- / and I have a good 2hr ride tomm. So I held off and ill use it then. Was pretty warm as well. Maybe not so much warm as humid.
Im totally ready for Tri Andys. In every way possible. Physically and mentally. I feel good. Ready to close my tri season w/ a win. Thats what ill be racing for next sunday.
_Jacob_
10-2-10-2
Bike 1 -> 28:46 (20.86 mph)
T1 -> 1:42
Run 1 -> 7:44 + 7:34 = 15:18 (7:39/m)
T2 -> 1:33
Bike 2 -> 28:05 (21.36 mph)
T3 -> 1:30
Run 2 -> 7:23 + 7:17 = 14:40 (7:20/m)
Total Time:
1:31:38
Solid brick. Nothing too radical. Just wanted to get out there and have some solid rides w/ comfortable runs. Few times on the bike pushed to right under race pace. Didnt take any nutrition other than Gatorade Endurance (GE). Had a gel but its my last one till monday :- / and I have a good 2hr ride tomm. So I held off and ill use it then. Was pretty warm as well. Maybe not so much warm as humid.
Im totally ready for Tri Andys. In every way possible. Physically and mentally. I feel good. Ready to close my tri season w/ a win. Thats what ill be racing for next sunday.
_Jacob_
Thursday (10.4.07)
Cycle/Speed:
8:55 EZ WU
4:39 Sprint w/ 2:23 (25.55 mph)
4:42 Sprint w/ 2:53 (25.28 mph)
4:33 Sprint w/ 2:30 (26.11 mph)
4:54 Sprint (24.24 mph)
9:27 EZ CD
Total Time:
45:00:57
T1 -> ~5:00
Run:
5:00 EZ
Total Time:
50:28:00
Finally got to do some speedwork :) I was blown on that last set. Tried to pace myself a little better today but blew it on that 3rd one. Really wanted to push a 27avg. The wind really picked up over the minutes that I was out there.
EZ CD back home and changed into my trainers for an EZ 5min run. The run felt fantastic :)
_Jacob_
8:55 EZ WU
4:39 Sprint w/ 2:23 (25.55 mph)
4:42 Sprint w/ 2:53 (25.28 mph)
4:33 Sprint w/ 2:30 (26.11 mph)
4:54 Sprint (24.24 mph)
9:27 EZ CD
Total Time:
45:00:57
T1 -> ~5:00
Run:
5:00 EZ
Total Time:
50:28:00
Finally got to do some speedwork :) I was blown on that last set. Tried to pace myself a little better today but blew it on that 3rd one. Really wanted to push a 27avg. The wind really picked up over the minutes that I was out there.
EZ CD back home and changed into my trainers for an EZ 5min run. The run felt fantastic :)
_Jacob_
Wednesday (10.3.07)
Cycle:
~13 miles
Total Time: ~37:00
Saddle Time: ~37:00
Avg. Pace: N/A
Avg. Cad: N/A
Total Time:
~ 37:00
***************************************
Swim:
1875y
500 FS WU
5 X 75 Alt Arm/FS
250 Kick
5 X 75 Alt Arm/FS
250 Kick
500 FS CD
Total Time:
~ 45:00
How about that bike ride?? Ha. Man, I was taking a right onto Old Beltline and my freaking chain broke. END OF RIDE. Thought it was just a slipped chain or something like that but I pulled over and saw the chain hanging down :( Was SO looking forward to this ride today. I love riding those hills. Anyways, called my friend Lauren and she was nice enough to give me a ride home.
Got home and changed then headed to the pool. Was also really looking forward to this swim. It ended up being great. Those 5 X 75 sets w/ alt arms are awesome. Everytime I do them I can feel my self getting stronger and faster. Ive started to kick alot more, just w/o fins.
_Jacob_
~13 miles
Total Time: ~37:00
Saddle Time: ~37:00
Avg. Pace: N/A
Avg. Cad: N/A
Total Time:
~ 37:00
***************************************
Swim:
1875y
500 FS WU
5 X 75 Alt Arm/FS
250 Kick
5 X 75 Alt Arm/FS
250 Kick
500 FS CD
Total Time:
~ 45:00
How about that bike ride?? Ha. Man, I was taking a right onto Old Beltline and my freaking chain broke. END OF RIDE. Thought it was just a slipped chain or something like that but I pulled over and saw the chain hanging down :( Was SO looking forward to this ride today. I love riding those hills. Anyways, called my friend Lauren and she was nice enough to give me a ride home.
Got home and changed then headed to the pool. Was also really looking forward to this swim. It ended up being great. Those 5 X 75 sets w/ alt arms are awesome. Everytime I do them I can feel my self getting stronger and faster. Ive started to kick alot more, just w/o fins.
_Jacob_
Monday (10.1.07)
Swim:
~1600y
WU Spin -> 10:00 (5:00 SR/ 5:00 LR)
300 WU FS
5 X 75 FS
5 X 75 Alt Arms/FS
5 X 50 Kick
500 CD
Overall today was fun. Not too sore after Stonebridge. I realllly wanted to cycle today so I did a 10min WU spin in the parking lot of the natatorium. Just set up the trainer next to the car. Warmed up then headed in to find Jane and John. Found them and did those 3 sets w/ them. Never went too hard. Today was just to relax and keep the muscles from getting too tight.
_Jacob_
~1600y
WU Spin -> 10:00 (5:00 SR/ 5:00 LR)
300 WU FS
5 X 75 FS
5 X 75 Alt Arms/FS
5 X 50 Kick
500 CD
Overall today was fun. Not too sore after Stonebridge. I realllly wanted to cycle today so I did a 10min WU spin in the parking lot of the natatorium. Just set up the trainer next to the car. Warmed up then headed in to find Jane and John. Found them and did those 3 sets w/ them. Never went too hard. Today was just to relax and keep the muscles from getting too tight.
_Jacob_
Monday, October 1, 2007
Sunday (9.30.07)
Stonebridge Olympic Triathlon
Swim:
1500m
Time: 24:28:5
Pace: 1:38/m
Rank: 11th
T1 -> 2:07:4
Bike:
24m/40K
Time: 59:20:6
Pace: 24.3 mph
Rank: 2nd
T2 -> 48.1
Run:
10K
Time: 39:53:6
Pace: 6:26/m
Rank: 2nd
Total Time:
2:06:38:3
Overall (all divisions): 2nd
Open Wave: 1st
http://www.doitsports.com/newresults3/client/108689_214370_2007.html
Well. Had absolutly no expectations for today. Got out there and just did what I love :) Competed in the open/elite wave. Actually won that division but was beat by an age grouper. So I technically got 2nd overall. But to compete overall you had to be in the open wave so I was awarded the overall winner award. I guess I take what im given right? Still a PR by 7-8 min w/ a LONG T1.
Race Summary:
Pre-Race:
Today I tried a good warm up. When I got to the race site I went ahead and set up in transition then went out for a nice 10min bike WU. Felt really good. It was mainly uphill the first few miles so it was nice getting to warm up right there. Got back to the transition and ran into Aaron. We went out for an EZ 10min WU. Was fairly rolling the first mile. On the way back we went through T1 and realized how hilly it was!! Finished setting up transition and headed to the swim start to get a swim in. Hopped in the water and swam out a bit. Felt awesome. Go out there and realized id swam farther than I thought. Got back to the ramp and talked to Scott a bit. It was time to race :)
Swim:
Was a deep water start, no wet suit. We jumped off a dock and I waded up to the start.The open wave only had about 25 people so that was really nice. Gun went off and things started smoothly. Grabbed on to the lead pack and realized they were moving too fast for me. Let them go and realized I was oviously swimming this one solo. Picked off a few people on the first lap. Started the second lap and that's when I started catching people.It started to rain just a bit there on the second loop. Most the people I was passing were WAY off course. I was right inline with all the bouys the whole time. Came to the last stretch and all the sudden the wind was picking up and the waves got a lot worse. Good thing I was breathing left side :) got to the last bouy and everyone else was taking a right for the last loop. Got bashed a few times. Had to fight my way through a few people. Don't think I made any friends :- /
T1:
LONG LONG LONG. Came out of the water totally alone. Once again it was awesome racing the open wave. Ran all the way to transition solo. Came to my rack... socks on... glasses... helmet... Sport legs and number. The whole time I was in T1 I could hear that same guy announcing. A fellow Team Ironhead member was shouting him my name and he didnt get it tell I was totally done.. and it wasn wrong a that.. ha. He thought I was taking salt tablets. :)
Bike:
Took a right out of transition and could see someone directly ahead of me. I just focused and got down into the position. The first 2-4 miles are a steady climb and into the wind. This was the area I had warmed up on and am happy i did. Came all the way down to the first right turn and by this point I had finally caught him. He turned out to be the only difficult one to find all day. I took the next right and we had a FLAT FAST w/ wind section back to the transition area. Everytime I hit this stretch it was 30+ mph in the 55. I was passing people like they were sitting still. The rest of the story goes something like this... 400 + sprint racers show up... wind uphill one direction... and tailwind flat the other way. Really fun bike course. Well.. until it filled up anyways. Being four loops it did get pretty crowded. When I caught the second guy he was wearing the speedo blue and red uniforms that TEAM USA is using this year. He was drafting BAD and when I FLEW past him I eyed him like no other. Letting him know good and well I knew what he was doing. Finally caught the few leaders and right after I passed them Im guessing the second place guy says... "I cant find the first place guy anywhere!!"
Ok... Well lets talk about a few problems with this statement. First off. The first problem is you're OBVIOUSLY going too slow if you cant catch him... And secondly "FIND" him? What is this? Hide and seek? Anyways.... I passed that guy... he hung on for a bit then I dropped him when we took the right off of the uphill section. Took two gels... one at the start, one at the end. Never caught the first place guy on the bike but he wasnt too far ahead.
T2:
Into transition I tossed the helmet down and put my shoes on and threw a few sportlegs in my mouth and was off. I think it was the 2nd fastest T2.
Run:
Came out of transition and was looking for some water because I hadnt swallowed my sportlegs just yet. Ran up a hill and saw an aid station where we turned on to the run. Grabbed a cup and it was Accerade!!! :( :( :( Threw it down in disgust and swallowed my sportlegs w/ dry mouth :(
Swim:
1500m
Time: 24:28:5
Pace: 1:38/m
Rank: 11th
T1 -> 2:07:4
Bike:
24m/40K
Time: 59:20:6
Pace: 24.3 mph
Rank: 2nd
T2 -> 48.1
Run:
10K
Time: 39:53:6
Pace: 6:26/m
Rank: 2nd
Total Time:
2:06:38:3
Overall (all divisions): 2nd
Open Wave: 1st
http://www.doitsports.com/newresults3/client/108689_214370_2007.html
Well. Had absolutly no expectations for today. Got out there and just did what I love :) Competed in the open/elite wave. Actually won that division but was beat by an age grouper. So I technically got 2nd overall. But to compete overall you had to be in the open wave so I was awarded the overall winner award. I guess I take what im given right? Still a PR by 7-8 min w/ a LONG T1.
Race Summary:
Pre-Race:
Today I tried a good warm up. When I got to the race site I went ahead and set up in transition then went out for a nice 10min bike WU. Felt really good. It was mainly uphill the first few miles so it was nice getting to warm up right there. Got back to the transition and ran into Aaron. We went out for an EZ 10min WU. Was fairly rolling the first mile. On the way back we went through T1 and realized how hilly it was!! Finished setting up transition and headed to the swim start to get a swim in. Hopped in the water and swam out a bit. Felt awesome. Go out there and realized id swam farther than I thought. Got back to the ramp and talked to Scott a bit. It was time to race :)
Swim:
Was a deep water start, no wet suit. We jumped off a dock and I waded up to the start.The open wave only had about 25 people so that was really nice. Gun went off and things started smoothly. Grabbed on to the lead pack and realized they were moving too fast for me. Let them go and realized I was oviously swimming this one solo. Picked off a few people on the first lap. Started the second lap and that's when I started catching people.It started to rain just a bit there on the second loop. Most the people I was passing were WAY off course. I was right inline with all the bouys the whole time. Came to the last stretch and all the sudden the wind was picking up and the waves got a lot worse. Good thing I was breathing left side :) got to the last bouy and everyone else was taking a right for the last loop. Got bashed a few times. Had to fight my way through a few people. Don't think I made any friends :- /
T1:
LONG LONG LONG. Came out of the water totally alone. Once again it was awesome racing the open wave. Ran all the way to transition solo. Came to my rack... socks on... glasses... helmet... Sport legs and number. The whole time I was in T1 I could hear that same guy announcing. A fellow Team Ironhead member was shouting him my name and he didnt get it tell I was totally done.. and it wasn wrong a that.. ha. He thought I was taking salt tablets. :)
Bike:
Took a right out of transition and could see someone directly ahead of me. I just focused and got down into the position. The first 2-4 miles are a steady climb and into the wind. This was the area I had warmed up on and am happy i did. Came all the way down to the first right turn and by this point I had finally caught him. He turned out to be the only difficult one to find all day. I took the next right and we had a FLAT FAST w/ wind section back to the transition area. Everytime I hit this stretch it was 30+ mph in the 55. I was passing people like they were sitting still. The rest of the story goes something like this... 400 + sprint racers show up... wind uphill one direction... and tailwind flat the other way. Really fun bike course. Well.. until it filled up anyways. Being four loops it did get pretty crowded. When I caught the second guy he was wearing the speedo blue and red uniforms that TEAM USA is using this year. He was drafting BAD and when I FLEW past him I eyed him like no other. Letting him know good and well I knew what he was doing. Finally caught the few leaders and right after I passed them Im guessing the second place guy says... "I cant find the first place guy anywhere!!"
Ok... Well lets talk about a few problems with this statement. First off. The first problem is you're OBVIOUSLY going too slow if you cant catch him... And secondly "FIND" him? What is this? Hide and seek? Anyways.... I passed that guy... he hung on for a bit then I dropped him when we took the right off of the uphill section. Took two gels... one at the start, one at the end. Never caught the first place guy on the bike but he wasnt too far ahead.
T2:
Into transition I tossed the helmet down and put my shoes on and threw a few sportlegs in my mouth and was off. I think it was the 2nd fastest T2.
Run:
Came out of transition and was looking for some water because I hadnt swallowed my sportlegs just yet. Ran up a hill and saw an aid station where we turned on to the run. Grabbed a cup and it was Accerade!!! :( :( :( Threw it down in disgust and swallowed my sportlegs w/ dry mouth :(
Saturday (9.29.07)
*** DAY OFF ***
Day before Stonebridge. Met Scott at packet pick up and then found our hotel that was about 4 miles away! Ate some Pei Weis and hit the sack around 8:30. Good solid nights sleep. Feeling good and ready to race.
_Jacob_
Day before Stonebridge. Met Scott at packet pick up and then found our hotel that was about 4 miles away! Ate some Pei Weis and hit the sack around 8:30. Good solid nights sleep. Feeling good and ready to race.
_Jacob_
Friday (9.28.07)
Cycle/Hills:
36.00 miles
Total Time: 1:55:38
Saddle Time: 1:55:38
Avg. Pace: N/A
Avg. Cad: N/A
Total Time:
1:55:38
I love this ride soo much. Its crazy hilly but still feels fast for some reason? I feel SO strong while climbing. Its amazing. I look forward to this ride all week :)
_Jacob_
36.00 miles
Total Time: 1:55:38
Saddle Time: 1:55:38
Avg. Pace: N/A
Avg. Cad: N/A
Total Time:
1:55:38
I love this ride soo much. Its crazy hilly but still feels fast for some reason? I feel SO strong while climbing. Its amazing. I look forward to this ride all week :)
_Jacob_
Thursday (9.27.07)
Cycle/Speed:
9:02 EZ WU
4:38 Sprint w/ 2:19 (24.58 mph)
4:29 Sprint w/ 3:11 (27.21 mph)
4:49 Sprint w/ 2:36 (24.50 mph)
4:45 Sprint (27.21 mph)
9:13 EZ CD
Total Time:
43:34:93
Speed work was good today, but I went a bit hard to start. So I didnt have the negative splits I wanted :( But overall I love doing that speedwork :) fassssst.
_Jacob_
9:02 EZ WU
4:38 Sprint w/ 2:19 (24.58 mph)
4:29 Sprint w/ 3:11 (27.21 mph)
4:49 Sprint w/ 2:36 (24.50 mph)
4:45 Sprint (27.21 mph)
9:13 EZ CD
Total Time:
43:34:93
Speed work was good today, but I went a bit hard to start. So I didnt have the negative splits I wanted :( But overall I love doing that speedwork :) fassssst.
_Jacob_
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