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Jeff logged 209 miles.

Last workout almost 5 years ago. Help get them back on track!

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  1. My official Houston Tri recap is on my blog:

    • Nicholas G.
      Nicholas G.

      Nice race and race report, Jeff. Congrats on hitting your goals! Got a kick out of the part when you were talking about getting to transition as soon as it opened. My wife and I were just saying this weekend, "Who are these people who get here right when transition opens?" Now we know! ;^)

      almost 5 years ago Like

    • Dinh P.
      Dinh P.

      Good recap Jeff. yeah I was one of those slow swimmers that hated the swim course.. great job on race.

      almost 5 years ago Like

    • Jeff R.
      Jeff R.

      @Nicholas - To each their own, I suppose! Literally, my rack was mostly empty until 5 minutes before transition was supposed to close when the other guys finally showed up. I was already on my way to the swim when they were just racking their bike. Being rushed like that would make me a giant ball of stress...

      almost 5 years ago Like

  2. VELO
    good Short Cycle - Taper Ride 15 mi 00:56 16.1mph pace

    Last taper workout before Houston Tri. Just a nice short & easy ride with a 5 minute run afterward.

  3. swim
    great Lifetime Fitness 2700 m 01:00 35:45 pace

    Nice taper workout:

    W/U: 200 swim, 300 pull
    Main Set:
    3 x 100's, descend 1-3
    500 - Cruise pace, practice sighting at least once per 25
    3 x 100's, descend 1-3
    750 - Cruise pace, pract... read more

  4. RUN
    good Peckham Park - Pyramid Run 6.75 mi 01:00 08:53 pace

    Warm up 1 mile, then did 6 laps (0.75 mi. each):
    1) 8:40/mi. 2) 8:25/mi. 3) 8:00/mi. 4) 7:35/mi. 5) 8:25/mi. 6) 8:53/mi.
    Then jogged 1.25 miles home at a steady pace (didn't time it... proba... read more

  5. swim
    great Lifetime Fitness Pool 2900 m 01:15 41:37 pace

    W/U: 200 swim / 300 pull
    Set 1: 4 x (150: 50 kick, 50 drill, 50 swim)
    Set 2: 300, 300, 400 - All cruise pace. Focused on pacing and rhythm.
    Set 3: 300 Cruise-, 200 Cruise -:05, 100 Fast
    W/D: 20... read more

  6. Houston Tri this week... time to get tapered down and pumped up!

  7. RUN
    good Peckham Park 6.75 mi 01:00 08:53 pace

    Last good run before taper (race on Sunday). Nothing too fancy, just tried to keep my pace up for the entire run. Ran in my race shoes (should have started wearing them last week... just kept for... read more

  8. RUN
    great Peckham Park - Interval Run 7 mi 01:15 10:42 pace

    Warm Up 1 mile, then did usual, 4 x 0.75 mi. fast (6:45/mile pace) 0.75 mi. recovery. Added an extra lap (0.75 mi.) at 8:20/mi. pace. Then jogged home.

  9. swim
    great Pool Swim - More Speed Work 3200 m 01:00 30:10 pace

    W/U: 50 swim, 300 pull, 200 swim, 300 pull, 200 swim, 50 kick (no board)
    Main Sets:
    8 x 50's (1:Fly, 2:Free, 3:Back, 4:Free, 5:Breast, 6-8:Free)
    12 x (100 Cruise -:05 pace, :15 rest; 25 SPRIN... read more

  10. RUN
    good "Uncomfortable" Run 6.75 mi 01:00 08:53 pace

    Warm up then hold pace of 8:30/mile (called "uncomfortable" because I maintained a pace just out of my comfort level).

  11. swim
    great Speed Swim 2700 m 01:00 35:45 pace

    W/u: 200
    100 kick - each 25 faster
    300 pull w/ paddles and buoy
    100 swim @ cruise -:05 pace
    200 pull w/ p&b
    200 swim @ cruise -:05 pace
    100 swim @ cruise -:05
    Main set: 5X
    100 - Cruise Pace o... read more

  12. Posted my goals for the Houston Tri on my blog:

    • Nicholas G.
      Nicholas G.

      Strong goals. Do you have a swim background?

      almost 5 years ago Like

    • Show 3 more comments...
    • Nicholas G.
      Nicholas G.

      Ahem...may I direct viewers to Debra's ride from Saturday? Sixty-three miles at 19.2 mph. Not only has she made big improvements on the bike, but she's modest too!

      almost 5 years ago Like

    • Jeff R.
      Jeff R.

      Debra... know the feeling. It sure is a nice feeling to blow everyone out of the water on the swim, but then quite humbling when they all fly by on their bikes... :)

      almost 5 years ago Like

  13. RUN
    great Peckham Park 6.2 mi 00:56 09:01 pace

    Solid pace run. Last half of it I took my mind off running and thought about other things... next thing I knew, I was almost done with my run and had kept a nice pace! So THAT'S the secret..... read more

  14. RUN
    good Peckham Park - Speed Intervals 6.25 mi 01:00 09:35 pace

    Warm up for 1 mile, then did my .75 mile fast, .75 mile recovery pace, then 1 mile home. Hurt so good...

    • Jeff R.
      Jeff R.

      You know you've had a good run when you get home and have to find whatever is left of your inner primal power and energy just to open a bottle of Gatorade...

      almost 5 years ago Like

    • Dinh P.
      Dinh P.

      Yup that is a sure sign you worked hard. :)

      almost 5 years ago Like

    • Nicholas G.
      Nicholas G.

      Ha! Good workout.

      almost 5 years ago Like

  15. swim
    great Lifetime Fitness Swim w/ Aaron 3500 m 01:20 36:47 pace

    W/U: 2 X (200 swim, 300 pull w/ paddles & buoy, 100 kick)
    Main Set:
    200 Cruise Pace, 4 x 74 Cruise- Pace
    200 Cruise Pace, 4 x 50 Cruise -:05 Pace
    200 Cruise Pace, 4 x 25 SPRINT
    200 Cruise Pace... read more

  16. VELO
    great Lifetime Fitness - Perfomance... 01:00

    Theme of the workout was "Over the Hills". Some seated hills, some standing. All hurt so good! I don't do spin classes often, but I enjoy them when I do!

  17. swim
    good Lifetime Pool - Quick Swim 1500 m 00:30 32:11 pace

    Didn't workout yesterday, so got a quick swim in before spin class. 200 w/u, 300 w/paddles (no buoy), 200, 300, 500.

  18. VELO
    good Firthorne Ride and Run 28.43 mi 01:36 17.8mph pace

    Nice little ride and then a 15 minute run afterwards.

  19. RUN
    good Peckham Park - Interval Run 6.2 mi 01:00 09:40 pace

    Same park run as usual with intervals. 3x (0.75 mi. at fast pace (6:40/mi.), 0.75 mi recovery). Regular pace to finish out.

  20. swim
    good Lifetime Fitness Pool w/ Aaron 3200 m 01:15 37:43 pace

    One of my favorite sets. Fairly challenging toward the end!
    W/U: 200 swim / 300 pull w/ paddles & buoy
    3 X
    150, 50, 100
    50, 100, 150
    100, 150, 50
    In each line, first is cruise pace, se... read more