Swim: 1500m at Quarry Lake

Went during lunch. I think it was already close to 100 degrees.
Swam two 750m laps without any stops. On first lap I concentrated on my form and swimming slow. The second lap I bumped up the pace and worked on sighting and swimming as straight as I could.

1500m = 34min.

Bike/Run Brick with Mike

Met Mike at my house at 6am and loaded my bike onto his car.
We decided to start from his office so we could leave the bikes there during the run.
Bike route was 360 loop which was a pain since we had a head wind of about 20mph.
The route was only 30 miles, but it took us 2 hours. After the bike workout we left our bikes in the LoopOne offices, got our running shoes on and headed for the Town Lake Trail.
My legs were kind of heavy so we started slow. By the time we got to the Pheasant Valley bridge the sun was already hot. That last 5 miles was brutal. I did my best to step up the pace in the last 1.5 miles.

Bike 30mi = 2 hr
Run 10.1mi = 1:38

Swim: Quarry Lake

After the race on Sunday I realized that I need to add more swim workouts. Starting today I'm going to try for 3 swim workouts a week with one speed workout.
Didn't get over to the quarry around 6pm, but the water was like glass. After talking to two girls that just finished and swore that there were jellyfish in the lake I got in and started very slow. The water was like glass so I could easily check my splash. Did the first lap in 17:10.
Take small water break and swam second lap in 17:03.
I need to build up to 4 laps for next month's race.

Run: Great Hills Course

After driving 4 hours from Nacogdoches my legs were like lead. I needed to get in good run so I did the 6 mile loop thru Great Hills.
It was still in the upper 90's so I kept it at a 9min pace for a 54min run.

Race: Splash Sprint in San Antonio

Drove into San Antonio Saturday afternoon and met everyone else at Macaroni Grill. After a long wait we finally ate and made it back to the hotel around 9:30. I didn't get much sleep since we ate so late.
Woke up at 5am and met Melanie, Mike and Elli in the lobby at 5:30am. We thought it would be a good idea to ride our bikes from our hotel to the transition area after hearing about the traffic from the previous year. After riding a mile or so it looked like my plan of riding wasn't a good one since there was no traffic, but after we made the last turn a long line of cars were in front of us. We peddled up to the front and got our markings and bikes racked. After I got my area situated and everything laid out I noticed we had 20 minutes before the start and I still needed to potty break and walk the 1/4 mile to the swim area. After standing in line and doing my biz at the restroom I had 3 minutes before the start. Yikes, I ran to the start and joined my group of green caps. After the first group went I watched for Mike, who was staring straight ahead like he was in total concentration. I slapped him on the chest as he walked by which put a smile on his face as him made his way to the start. I watched the two groups go before me and noticed that the people who ran along side the beach got a good headstart so I positioned myself to try it as well. I lined up in the front of my group and listened for the start. After they sent us off I took a running start along the beach and dove in. I got in some good kicks and was on my way. What I didn't notice until I raised my head that my goggles had come off from the dive. At first I thought they had flown off the top of my head, but moved my hand down and felt them on my neck. After spending a few seconds fiddling with them I got them on and tight. After the fast start and google fiasco I could feel my heart pounding so I slowed down my pace until I got back into a rythm. After a few more minutes I had to clear my goggles again because of the fog. All I could think of was "these are going in the trash when I finish". The last 200 yards were the longest. The course had too many turns so it was very hard for me and everyone else to follow them. I finally got finished in 17:12 and dashed to my running shoes. I rolled my socks on, got my shoes on and sprinted to my bike. The bike mount area was over 100 yards away so I thought it would be a great idea to run with my bike shoes in hand and put them on at the mount area. After about 50 yards of running in my socks I realized "you idiot, you're going to have to hold up your bike while putting on your shoes". As soon as I passed the bike mount line I leaned up against my bike and put my shoes on. It didn't take me as long as I thought, but I probably blew 30 seconds on that. My heart was racing so I pounded the peddles down the first hill and got to the first flat area. After looking down and seeing my speed at 31mph I realized it was pushing way to hard. I brought it down to 24 and tried to hold it until I hit the first hill. My goal was to average 20mph before the race, but after hitting those hills I was expecting a lower speed. I was surprised to look down and see 20mph for my average as I was entering the transition area again, this time for the run. After mounting my bike and getting on my running shoes I flew out of the transition area. After making the first turn I noticed the leaders on their last 100 meters. Wow, is that depressing, I just started the run and these guys are already done. The run course whips around the park on sidewalks. Only problem is there wasn't anyone to cheer us on so it was a very boring run until the last mile. My goal for the run was something below 8min miles. I ended up averaging 7:57.
I've heard that the swim dictates the rest of your race. I wonder my time would have been if my goggles wouldn't have come off. Oh well, this was a good race to prepare for next months Half-IM in Conroe.
Race time: 1:25:53
Place: 25/69 (Age group)
Place: 126/600 (overall)

Swim: NW Pool

Must have been close to 100 today and no wind. Even the pool was warm. Took me awhile to get through my warmup since I bought a new pair of goggles (Speedo Baja). If I would have read the instructions first I would have figured out that you tighten them after you put them on. These puppies are sweet!
The guy in the next lane was awesome. I've seen him there before, but he really kicked my butt on the 100m splits. Must have been clocking 1:00 splits.
Didn't really feel like swimming so I only did half of my workout.


warmup - 800m
100m splits - 1:31, 1:35, 1:39, 1:38
cooldown - 200m

Atleast 9 hours of sleep. felt pretty good except wasn't motivated.

Bike: 360 loop, back thru Downtown and Shoal Crk.

Mike and I met at 360 and rode south to Mopac. Looped back and rode down Barton Springs, Congress up Guadalupe to Shoal Creek to Mesa, Hyridge to 360, Back thru BW to Parmer.

3hrs - 45miles.

Need to get in 50 next weekend!


Brought enough hydration: Aero bottle and two extra bottles. Only took in two orange GU's.

Swim: Quarry Lake with Mike and Eli

Started after Mike and Eli got out of Spinning class.
No nap after long run so I was already tired.
The deck was hot as hell, need to remember to where flip flops next time!

Did two loops (750m each) and then out and back to farthest bouy.

1900m

Run: 10 laps at Pure Austin gym's track

Wow, am I tired. I didn't get up until 8am and didn't get started until 8:30am. It's got to be atleast 80 with 70% humidity. This hurts when you only get 6 hours of sleep.

9.5 miles +

(would have ran farther, but I ran out of hydration!!!)
Gotta save up for my swim at the Quarry Lake at Pure Austin this afternoon.

Bike: Meet Mike on 360 loop

Weather: Must have been close to 100 degrees!

Met Mike just before Rob Roy subdivision and rode back 360 to Jollyville.
25 miles

This ride is much easier when you're not dodging cars that don't use their turn signals!

Spin at Pure Austin

Felt better today. BP was 148/88 this morning; took 4mg of meds.

Swim: NW Pool

Weather: Warm 85 and humid

Still very tired after blood pressure was 153/105

warmup 300m
Easy 500m
cooldown 150m

Run: Laps at Quarry Lake

Weather: about 80 degrees and humid AM

1.25 easy run to track
11 laps = 7.7 miles
1.25 eash run back to house

1:27:30 run

Swim: NW Pool 1200m

Weather: About 85, water was cool after days of rain.

warmup 100m
800m timed = 14:51
cooldown 300m

Leading with elbows before catch and rotating more with arm overhead helped.

Run: BW Track 50min

10min warmup to track

27:40 temp run 6 laps = (.6 x6 = 3.6miles) = 7:41 pace

10min cooldown to house

Spin Class PM

Spin with Mike and Tara

15min warmup then 45 spin.

Swim: NW Pool at Lunch

Weather: 90 degrees and humid

Warmup - 300
10-50's at 41, 41, 41, 41, 41, 41, 42, 41, 43, 44
Cooldown - 200

1000m total

Ride: Parmer past creek

Weather: 75 and clear

Parmer to Creek + 2.5 miles past.

40miler

Run: New Course GH to Jollyville

Weather: Nice 72ish at 7:30am

New Course:
BW - Yaupon - Texas Plume - Old Jollyville - BW
About 8 miles

75 minutes

Bike: 34mi Parmer to Creek

Weather: About 85 to start; dropped to about 75 on way back

Rode to Mike's house to meet up with he and Eli. (4mi)
Rode to Parmer then to creek and back home (30mi)

Swim: 1500m at NW pool

Weather: 93 degrees

Felt a little dehydrated before swim.

warmup - 500m
4-200's at 3:39, 3:45, 3:38, 3:34 (1:15 rest between sets)
cooldown - 200m

1500m total = 36:02

Bike: My house - 360

Weather: 95+, very hot, little wind, lots of traffic


1:15 = 22 miles

Swim: 1250m at NW Pool

Weather: 90+, but dry

300 warmup
16-50's at 42-47 seconds (30sec to 50sec rest)
150 cool down

Run: 10.1 Town Lake Loop

Nice 75 degrees at start

Felt a little tired from previous days ride. Nothing to eat before start.
1:29:00

Bike: PM ride 25miles

After dropping off Ashley in Brenham I did a 1.5 hour ride in 96 degrees.

Parmer lane route.

Run: Easy 40min run

PM: 95 degrees

Easy track run in BW

Swim: 1500m at NW pool

Weather: 86 cloudy, little windy so not as hot as it usually is

Warmup - 500
200's-3:36, 3:39, 3:38, 3:41
Cool down - 200

about 5 hours of sleep night before, tired before workout

Run: Town Lake 10.1 loop

Weather: 80+ super humid

One of my worst efforts running. Legs felt like lead after hill bike ride day before. Stayed up too late playing poker. Got about 5 hours of sleep.

10.1 miles = 1:35:00

Bike: Parmer / 360

Weather: 80+, started raining on Parmer

Not a good day. Had two flats due to glass and Mike's front derailer came loose in last 30 minutes of ride.

2.5 hours + 15 ride to Mike's house
40 miles

Swim: NW Pool during lunch

Weather: 90 + humidity

300 warmup
8-100's at 1:43, 1:42, 1:40, 1:45, 1:44, 1:43, 1:43, 1:43
150 cooldown

30-45sec rest on first few sets; 1min+ on second half

Run: BW track after work

Weather: 92 and very humid

5min warmup to Balcones Woods track (.6 mile loop)
1-3:50 (149HR), 2-3:56 (153HR), 3-4:00 (155HR), 4-4:08 (138HR)
1:15-1:30 walk between sets
20min cool down

Bike: Spin at Pure

Spin class at Pure Austin for 45min

100 crunches after class

Swim: NW Pool during lunch

Weather: Not as humid, but getting hot again! 90+

warmup - 500
4-200's at 3:42, 3:45, 3:51, 3:37
cool down - 200

1500 total

Drank Propel between sets, 1:00+ rest between sets
Balance bar and Diet Coke 30min before workout.

Bike: Parmer lane in PM

Weather: humid / partly cloudy about 90 degrees

Rode to Mike's house and rode most of Parmer going north. Strong head wind coming back!

Total ride time about 1.5 hours, 25 miles.

Run: Way too Humid!!!!

Weather: 80% humidity in 80 degrees

Did hilly Great Hills route for 6 miles

Ate cereal bar before run which helped a little.
Might start eating less for dinner so I'm hungry enough to eat before runs.

Tara's B-day yea!

Ride: 6:30am ride around BW country club

That was rough getting up at 6am to meet Charlie and Dave for an early ride.

Weather: very humid w/dark clouds moving up from south

Got in about 25miles over a 1.5 hour ride.

Swim: 1000m at NW Pool

Super hot today: Heat index is suppose to be 110!!!

300m warmup
500m medium hard; time was 8:27
200m easy cool down

Swim: 900m at NW Pool

Went during lunch; ate Powerbar 45min before workout

300m warmup
4-100 sets; 1:43, 1:45, 1:42, 1:44 (1 minute breaks)
200m cool down

Drank Propel during workout.

Run: Town Lake 10.1mi loop

Weather: 80+ and very humid

Never got my legs during the run. (sore from previous days bike ride on 360)
Felt flat the entire time. Ran out of water halfway thru. Did first half in 46min, but took lots of breaks after crossing bridge.

6hrs sleep night before
Average HR 143 (Time in HR zone 1:20)
Time: 1:39:14

Yo Mike - I registered for the Splash triathlon today!

Bike: 360 / Downtown / Shoal Creek

8am with Mike and 7 other riders

Humid about 80 degrees

Started at Z-Tejas, 360 South, Mopac North, 5th, Congress, Guadalupe, Shoal Creek, Steck, Mesa, 360

About 25 miles - 16mph

Run: HS track in Longview

6:30am

15min warmup to track, about 70 and dry

2miles - 15:02

11min warmdown run back to hotel

Spin class during lunch

Not the usual teacher, but still hard effort for 45min.

50 crunches after class

Run: 6pm and Very Hot!!

Weather: 100+ and dry; no wind

Course: BW area

45min run with HR monitor, changed range to 125-145. Still hard to keep it under 145 after first 20 minutes. Had to walk to get it below 125 for cool down.

Swim during lunch

Weather: already close to 100 degrees by 12n

300 warmup - 6:15
(16) 50's - Range between 46-51 with 40-60sec. breaks
150 warm down - 3:36

Hydrated between sets.

Bike: Parmer 1:50 ride

Weather: 85+, Humid and Windy back

No exercise since Thursday due to Houston trip and A/C out at house.
HR: 130-140 out; 140+ coming back

Bike: Jollyville to Parmer Ln.

Weather: 98

From Jollyville, Fireoak, Duval, Parmer

1 hour - 18 miles.

Swim: Northwest Pool 12n

Northwest pool; Water was very warm, lots of open lanes.

100-yard warmup
100-sprints: 1:44, 1:40, 1:45
200-working on form: 4:00
100-sprint: 1:50, 1:46
300-cool down: 6:27

(1 minute rest between sets)

10mi run in heat/humidity

Got another late start this morning for my endurance run. Ate one GU before I started.
Did 10.1 mile loop around town lake. Very hot and humid

10.1mi = 1:35:00
sleep: 5 hours

First 2hr ride on Specialized Allez

Started at 9am, did Parmer ln. to creek route. Don't speed or distance since I'm waiting on my cat's eye computer.

Weather: warm/humid
Sleep: 5 hours

Bike setup and 30min ride

Setup my Specialized Allez Elite Triple yesterday and gave it a 30min test ride.

First speed workout since April 05

Got in my first speed workout yesterday. Only 3 sets, but it's a start.
1/2 mile warmup, 3-.60 mile sets at 3:58, 3:44 and 3:42.
2-mile warmdown at 9 minute pace.

20g of protien within 15 minutes of workout and Propel drink.