More 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!