Here's the countdown...

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    • About Jeff

    If you haven’t heard, I’m going to Escape from Alcatraz. On June 8, I’m going to jump off a boat near the famous former prison, swim for about 60 minutes, then hop on a bike for an hour or so and finally, run for another hour+. The only people chasing me are the other 1800 people doing the same race.

    I’m VERY excited about running this course. It is tough to get in (I was picked in a lottery), and I’m lucky enough to be able to do the race with my friend, Gavin.

    My official training starts on Sunday, February 17. Sixteen weeks where I will be very hungry and very familiar with my bike seat. Below is the plan. These training numbers are in minutes. Feel free to follow along.

    Weeks 1-4

        My Plan My Workouts My Random Notes
      Date Swim  Bike   Run  Swim  Bike   Run   
    Sunday 2/17   40     40   Quick ride before my flight
    Monday 2/18              
    Tuesday 2/19     40     42 Rio to Luxor and back
    Wednesday 2/20 24 48     48   No lap pool in Las Vegas
    Thursday 2/21              
    Friday 2/22 40           Still no lap pool in Las Vegas
    Saturday 2/23     32 20   68 Finally got in the pool at BAC
    Sunday 2/24   80     80   Ouch! I need new bike shorts.
    Monday 2/25              
    Tuesday 2/26     48        
    Wednesday 2/27 26 53       52 All runny, no swimmy…
    Thursday 2/28         53    
    Friday 2/29 44            
    Saturday 3/1     34     67  
    Sunday 3/2   88   30 88   1390 Yards and 27 Miles.
    Monday 3/3              
    Tuesday 3/4     52     52  
    Wednesday 3/5 29 58   30 60    
    Thursday 3/6           41 Felt the urge to run.
    Friday 3/7 48            
    Saturday 3/8     36 40 97    
    Sunday 3/9   97       76 With Gavin at Green Lake.
    Monday 3/10              
    Tuesday 3/11     56     57  
    Wednesday 3/12 17 35   20 35   Wasn’t feeling it, but I did it.
    Thursday 3/13              
    Friday 3/14 29            
    Saturday 3/15     30     33  

     

    Weeks 5-8

        My Plan My Workouts My Random Notes
      Date Swim  Bike   Run  Swim  Bike   Run   
    Sunday 3/16   58   29 58    
    Monday 3/17             Upper body workout at the gym. Went too far. Ouch.
    Tuesday 3/18     36     38  
    Wednesday 3/19 29 58   30 60   80 Laps: 1360 Yards.
    Thursday 3/20     36     38  
    Friday 3/21              
    Saturday 3/22     36     38  
    Sunday 3/23 48 97   48 97   120 Laps: 2040 Yards
    Monday 3/24              
    Tuesday 3/25     56     59  
    Wednesday 3/26 32 64   32 64    
    Thursday 3/27     40       Extra Day Off
    Friday 3/28              
    Saturday 3/29     40        
    Sunday 3/30 53 107       40  
    Monday 3/31       40      
    Tuesday 4/1     64     64 Not my best effort.
    Wednesday 4/2 35 70         Sick day.
    Thursday 4/3     44       So, very sick.
    Friday 4/4             A bad, sad day.
    Saturday 4/5     44       Blecht.
    Sunday 4/6 58 117         Sick, sick, sick.
    Monday 4/7              
    Tuesday 4/8     72     42 Finally, I run.
    Wednesday 4/9 21 42         Feeling better, but…
    Thursday 4/10     30       Pass.
    Friday 4/11 35           This is getting ridiculous!
    Saturday 4/12     30   70    

     

    Weeks 9-12

        My Plan My Workouts My Random Notes
      Date Swim  Bike   Run  Swim  Bike   Run   
    Sunday 4/13   70         Family Time. The Germans are here.
    Monday 4/14       45     90 Laps: 1530 Yards
    Tuesday 4/15     80        
    Wednesday 4/16 35 70       80  
    Thursday 4/17     42   70    
    Friday 4/18 58            
    Saturday 4/19     42 56   42 140 Laps: 2380 Yards.
    Sunday 4/20   117     52   Got an f-ing flat tire.
    Monday 4/21              
    Tuesday 4/22     88     90  
    Wednesday 4/23 38 77   38     Not able to fix my flat.
    Thursday 4/24     46     46 Uphill Training!
    Friday 4/25 64            
    Saturday 4/26     46 55 90   Seattle/Gavin Duathlon
    Sunday 4/27   128          
    Monday 4/28              
    Tuesday 4/29     90     90  
    Wednesday 4/30 42 85     65   trained hills tired
    Thursday 5/1     46        
    Friday 5/2 70     20     Wasn’t feelin’ it. My pool kinda sucks.
    Saturday 5/3   50     50  
    Sunday 5/4   141     126    
    Monday 5/5              
    Tuesday 5/6     90     90  
    Wednesday 5/7 25 51     50    
    Thursday 5/8     32        
    Friday 5/9 42            
    Saturday 5/10     32 65   25 Haggen to Haggen 5K

     

    Weeks 13-16

        My Plan My Workouts My Random Notes
      Date Swim  Bike   Run  Swim  Bike   Run   
    Sunday 5/11   85     93    
    Monday 5/12              
    Tuesday 5/13     50     30 Taylor Stairs
    Wednesday 5/14 42 85     90   Hill training!
    Thursday 5/15     50 20     Cold-ass Lake Padden. Cold.
    Friday 5/16 70            
    Saturday 5/17     50     50  
    Sunday 5/18   141     142    
    Monday 5/19       30      
    Tuesday 5/20     80     82  
    Wednesday 5/21 46 93     90   More hill training!!
    Thursday 5/22     54 53      
    Friday 5/23 77       30    
    Saturday 5/24     54 60   53  
    Sunday 5/25   155     144    
    Monday 5/26 37            
    Tuesday 5/27     83     82  
    Wednesday 5/28 62     58      
    Thursday 5/29              
    Friday 5/30   124 45   114 45 Brick. Bike-Run-Ick.
    Saturday 5/31              
    Sunday 6/1     70     70  
    Monday 6/2 23 47   45      
    Tuesday 6/3 39            
    Wednesday 6/4   78 30   64 37 I’m ready.
    Thursday 6/5              
    Friday 6/6       Roadtrip: Seattle to San Francisco
    Saturday 6/7       Putz around San Francisco/Eat lots of protein.
    Sunday 6/8 50 68 68 41 65 72 Escape from Alcatraz. 3:07, Baby!