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Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, July 12, 2009
Workout Notes 2009 Week 27
After a ton of soccer over the weekend, we drove down to New Braunsfels for a couple of days of mini vacation before needing to come back for Soccer signing on July 1. Originally I was going to run the last track meet of the season on June 30, but given the trip to New Braunsfels, that plan was nixed. So, that also meant a transition week. My right Achilles had been aching as well, so just as good to take it easy. And I was still really tired from my trip to the UK.
Monday and Tuesday in New Braunsfels, I ran short and really easy. Wednesday I thought that I might do a full eight miles, but it was 95 degrees with full sun, at noon when I headed out for my run. So I cut that run short too.
Friday was a crazy day at work and in the end I was not able to get anything in. Just as well because Saturday was the Fourth Annual StoopidR than Hell 100.
With dead legs from the STH 100, on Saturday Vic dragged me around for 47 more miles of fun on the bike! I had noticed before the STH and before the ride with Vic that the air pressure on my rear tire was really low. After the Saturday ride I discovered that the tube was indeed leaking. Nothing like 150 miles in two days on a soft tire. Sheesh!
And then since I had no swimming this week, I hit the pool on Sunday.
Monday June 29: 30 min New Braunfels 3.2 miles run.
Tuesday June 30: 40 min run New Braunfels 4.2 miles run.
Wednesday July 1: 45 min run from Lifetime Plano (163)
Thursday July 2: Rest
Friday July 3: STH 100, Ave 17.4 CAD 75, 5:44 ride time, 100.3 miles bike.
Saturday July 4: Ride with Vic to Rockwall - Ave 16.4, CAD 76, 2:53 ride time - 47.5 miles bike.
Sunday July 5: 500WU, 3x(300, 2x150 on 3; 2x100 on 1:50); 100; 200 kick/fins - 3200M Swim (lifetime Garland) (163)
Weight: 163
Total for the week:
Run - 13.3 Miles
Bike - 147.8 Miles
Swim - 3200 Meters
Total for June:
Run - 121.55 Miles
Bike - 141.69 Miles
Swim - 22400 Meters
Total for July:
Run - 5.9 Miles
Bike - 147.8 Miles
Swim - 3200 Meters
Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44* 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
Coach Vaughan Running Program
---
- posted by Chris Hughes @ 3:58 PM 0 comments
Monday and Tuesday in New Braunsfels, I ran short and really easy. Wednesday I thought that I might do a full eight miles, but it was 95 degrees with full sun, at noon when I headed out for my run. So I cut that run short too.
Friday was a crazy day at work and in the end I was not able to get anything in. Just as well because Saturday was the Fourth Annual StoopidR than Hell 100.
With dead legs from the STH 100, on Saturday Vic dragged me around for 47 more miles of fun on the bike! I had noticed before the STH and before the ride with Vic that the air pressure on my rear tire was really low. After the Saturday ride I discovered that the tube was indeed leaking. Nothing like 150 miles in two days on a soft tire. Sheesh!
And then since I had no swimming this week, I hit the pool on Sunday.
Monday June 29: 30 min New Braunfels 3.2 miles run.
Tuesday June 30: 40 min run New Braunfels 4.2 miles run.
Wednesday July 1: 45 min run from Lifetime Plano (163)
Thursday July 2: Rest
Friday July 3: STH 100, Ave 17.4 CAD 75, 5:44 ride time, 100.3 miles bike.
Saturday July 4: Ride with Vic to Rockwall - Ave 16.4, CAD 76, 2:53 ride time - 47.5 miles bike.
Sunday July 5: 500WU, 3x(300, 2x150 on 3; 2x100 on 1:50); 100; 200 kick/fins - 3200M Swim (lifetime Garland) (163)
Weight: 163
Total for the week:
Run - 13.3 Miles
Bike - 147.8 Miles
Swim - 3200 Meters
Total for June:
Run - 121.55 Miles
Bike - 141.69 Miles
Swim - 22400 Meters
Total for July:
Run - 5.9 Miles
Bike - 147.8 Miles
Swim - 3200 Meters
Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44* 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
Coach Vaughan Running Program
---
Labels: Bike, July, June, New Braunsfels, Run, STH 100, StoopidR Than Hell, Swim, Workouts
- posted by Chris Hughes @ 3:58 PM 0 comments
StoopidR Than Hell 100 - IV
We had a hard time settling on date for the STH 100 this year. In the end I decided that Friday July 3 would be the day. Sadly that date did not work for Mike, or Victoria. Kathy also wanted to join us this year, but she (or her coach) could not cope either. So in the end it was me, Terry, Tim and Super Dave.
I pulled out of my house a bit late at 4:50 and met Terry at Renner and North Star. Tim was going to meet us on the route, but Super Dave should have been at Renner and North star with a new buddy he was bringing. As soon as the clock struck 5am, Terry and I decided to leave.
We headed up North Star which as everyone knows turns into Los Rios and then just east of Jupiter I saw a flashing headlight which sure enough was Tim. The three of us headed up Jupitar and just before we got to Bethany, Dave came whipping by in the Davemobile. Apparently Dave got pulled over by Richardson's finest on Renner road just before he got to the meeting place. I must have driven by the cop on my bike, but I did not see him.
We had a mild south wind. From Allen, Dave Tim and I hammered pretty hard up to Van Alstyne. Terry took it slow and easy. We reloaded water bottles and then headed up to Sherman. In Sherman, we took a slightly different route than last year. Then we hammered it back to Van Alstyne and reloaded the water bottles a second time.
We took turns at the front, this time including Terry and made great time to McKinney. By this time it was heating up for sure. But I was in good shape. We reloaded water bottles at the QT one last time and headed home! Dave was dragging a bit by now and Tim too.
Heading back we dropped Tim at Greenville and Bethany and then we dropped Dave at his car at Bethany and Jupiter. Terry I headed back down Los Rios and Terry turned at Renner. I went down to Beck, because I figured if I went straight home I would be a bit short.
Once home I put down a towel and got an Ice Pack for my head and then I chilled out!
Another STH in the bag!!
Metrics:
Distance: 100.3 Miles
Velocity: 1.4 MPH
Ride Time: 5:44
Stoopidr Than Hell Finishers:
Chris(4)
Terry(4)
Super Dave(3)
Mike(2)
Tim (3)
Vic (1)
PS: Saturday I went out an did another 50 with Vic. I noticed that the air in my tire was really low - which it had been before the STH. After the Saturday ride I checked the inner tube and sure enough it was leaking. Nothing like 150 miles on a bad tube! Sheesh!
- posted by Chris Hughes @ 3:30 PM 0 comments
I pulled out of my house a bit late at 4:50 and met Terry at Renner and North Star. Tim was going to meet us on the route, but Super Dave should have been at Renner and North star with a new buddy he was bringing. As soon as the clock struck 5am, Terry and I decided to leave.
We headed up North Star which as everyone knows turns into Los Rios and then just east of Jupiter I saw a flashing headlight which sure enough was Tim. The three of us headed up Jupitar and just before we got to Bethany, Dave came whipping by in the Davemobile. Apparently Dave got pulled over by Richardson's finest on Renner road just before he got to the meeting place. I must have driven by the cop on my bike, but I did not see him.
We had a mild south wind. From Allen, Dave Tim and I hammered pretty hard up to Van Alstyne. Terry took it slow and easy. We reloaded water bottles and then headed up to Sherman. In Sherman, we took a slightly different route than last year. Then we hammered it back to Van Alstyne and reloaded the water bottles a second time.
We took turns at the front, this time including Terry and made great time to McKinney. By this time it was heating up for sure. But I was in good shape. We reloaded water bottles at the QT one last time and headed home! Dave was dragging a bit by now and Tim too.
Heading back we dropped Tim at Greenville and Bethany and then we dropped Dave at his car at Bethany and Jupiter. Terry I headed back down Los Rios and Terry turned at Renner. I went down to Beck, because I figured if I went straight home I would be a bit short.
Once home I put down a towel and got an Ice Pack for my head and then I chilled out!
Another STH in the bag!!
Metrics:
Distance: 100.3 Miles
Velocity: 1.4 MPH
Ride Time: 5:44
Stoopidr Than Hell Finishers:
Chris(4)
Terry(4)
Super Dave(3)
Mike(2)
Tim (3)
Vic (1)
PS: Saturday I went out an did another 50 with Vic. I noticed that the air in my tire was really low - which it had been before the STH. After the Saturday ride I checked the inner tube and sure enough it was leaking. Nothing like 150 miles on a bad tube! Sheesh!
Labels: STH 100, StoopidR Than Hell
- posted by Chris Hughes @ 3:30 PM 0 comments
Workout Notes 2009 Week 26
London!! Chelsea to be exact.
Up early Monday, Tuesday and Wednesday to run in the AM. It was really nice running in the morning which is something that has been difficult with my current job. Also, the temperature was spectacular (compared to Dallas)! Monday I headed down to the Thames, across the Albert Bridge, through Battersea Park, over the Chelsea Bridge and out along grovesner and back. Tuesday I made my way up to Kensington Gardens and Ran the circle including Hyde Park. Wednesday I did the Hyde Park Loop, but I got a bit lost on the way back! The planned 60 min loop turned into 85 minutes!! I realize only now that there is a Sloane Street and a Sloane Ave and I got these roads confused. Looking at the map now, I see that had I gone one more block west on Kings Road, I would have hit Sloane Ave and I would have been back to the hotel MUCH earlier! So that Wednesday run started a 26 hour day. I had gotten up at 0500 for that run. Then I worked until 1:30. Then I caught the tube to Heathrow for a 4pm flight that was delayed by an hour. I got to O'Hare at 7 and then to DFW at 11:30. I was home at 1am (7am London Time). Ouch!
Thursday I did an easy run in the evening for recovery. Friday I got in the pool. Saturday I rode with Terry and Sunday I rode with Victoria!
Monday June 22: 60 min run on Thames. 6.7 miles run.
Tuesday June 23: 63 min run in Hyde Park/Kensington Gardens 7.2 miles run.
Wednesday June 24: 86 min run in Hyde Park/Kensington Gardens 9.5 miles run.
Thursday June 25: 35 min Run Breckinridge 4 miles run.
Friday June 26: 3x(200 on 3:15, 200 as 50 kick 50 swim 50 kick 50 swim, 200 pull, 4x 50 on :55, 200 pull), 200K/fins 3200M (163)
Saturday June 27: 2:55 bike with Terry - Lake Lavon, McKinney Airport. 50.2 miles Bike.
Sunday June 28: Bike: 8x1 at Breckenridge Park; HR Max 172; Ave 16.5, ride time 1:19; 21.8 miles ride.
Weight: 163
Total for the week:
Run - 27.4 Miles
Bike - 72.0 Miles
Swim - 3200 Meters
Total for June:
Run - 114.15 Miles
Bike - 141.69 Miles
Swim - 22400 Meters
Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 *39 * 40 * 41 * 42 * 43 * 44* 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
Coach Vaughan Running Program
---
- posted by Chris Hughes @ 10:39 AM 0 comments
Up early Monday, Tuesday and Wednesday to run in the AM. It was really nice running in the morning which is something that has been difficult with my current job. Also, the temperature was spectacular (compared to Dallas)! Monday I headed down to the Thames, across the Albert Bridge, through Battersea Park, over the Chelsea Bridge and out along grovesner and back. Tuesday I made my way up to Kensington Gardens and Ran the circle including Hyde Park. Wednesday I did the Hyde Park Loop, but I got a bit lost on the way back! The planned 60 min loop turned into 85 minutes!! I realize only now that there is a Sloane Street and a Sloane Ave and I got these roads confused. Looking at the map now, I see that had I gone one more block west on Kings Road, I would have hit Sloane Ave and I would have been back to the hotel MUCH earlier! So that Wednesday run started a 26 hour day. I had gotten up at 0500 for that run. Then I worked until 1:30. Then I caught the tube to Heathrow for a 4pm flight that was delayed by an hour. I got to O'Hare at 7 and then to DFW at 11:30. I was home at 1am (7am London Time). Ouch!
Thursday I did an easy run in the evening for recovery. Friday I got in the pool. Saturday I rode with Terry and Sunday I rode with Victoria!
Monday June 22: 60 min run on Thames. 6.7 miles run.
Tuesday June 23: 63 min run in Hyde Park/Kensington Gardens 7.2 miles run.
Wednesday June 24: 86 min run in Hyde Park/Kensington Gardens 9.5 miles run.
Thursday June 25: 35 min Run Breckinridge 4 miles run.
Friday June 26: 3x(200 on 3:15, 200 as 50 kick 50 swim 50 kick 50 swim, 200 pull, 4x 50 on :55, 200 pull), 200K/fins 3200M (163)
Saturday June 27: 2:55 bike with Terry - Lake Lavon, McKinney Airport. 50.2 miles Bike.
Sunday June 28: Bike: 8x1 at Breckenridge Park; HR Max 172; Ave 16.5, ride time 1:19; 21.8 miles ride.
Weight: 163
Total for the week:
Run - 27.4 Miles
Bike - 72.0 Miles
Swim - 3200 Meters
Total for June:
Run - 114.15 Miles
Bike - 141.69 Miles
Swim - 22400 Meters
Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 *39 * 40 * 41 * 42 * 43 * 44* 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
Coach Vaughan Running Program
---
- posted by Chris Hughes @ 10:39 AM 0 comments
Saturday, July 04, 2009
Workout Notes 2009 Week 25
I had been hoping for a better 800 this week, but it did not happen. I accidentally stopped my watch during my run on Wednesday - so that time was inderterminate. Saturday was a soccer tournament - Five games between Marissa and Logan. Plus Reagan had a game too. I got up at 4:00am and managed to get 67 very slow minutes in. Sunday I flew to London. I had been hoping to run before my 6am flight but that did not happen. So instead I ran at Midnight (technically monday) once I get to my hotel in Chelsea. Nothing like a nice Midnight run on Thames!!
Monday June 15: 500WU, 5x(5x50 on 550, 250 pull), 200kick - 3200M Swim (161)
Tuesday June 16: All Comers Track #5 800 Meters 5.25 miles run.
800 - 69.51, 71.71 - 2:21.22
Wednesday June 17: 60+ min - 8 mile run (159)
Thursday June 18: 16x30(60) 7.8 miles run (159)
Friday June 19: 500WU; 2x150 on 2:45; 4x75 on 90; 6x50 on 55; 300pull; 300 as 25 kick, 50 swim, repeat; 6x50 on 55; 200 pull; 2500 Swim (161)
Saturday June 20: 67 min run; 7.5 miles run.
Sunday June 21 - 32 min run on Thames; 4.0 miles run
Weight: 159-161
Total for the week:
Run - 32.50 Miles
Bike - 0.0 Miles
Swim - 6400 Meters
Total for June:
Run - 86.75 Miles
Bike - 69.69 Miles
Swim - 19200 Meters
Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44* 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
Coach Vaughan Running Program
---
- posted by Chris Hughes @ 6:05 PM 0 comments
Monday June 15: 500WU, 5x(5x50 on 550, 250 pull), 200kick - 3200M Swim (161)
Tuesday June 16: All Comers Track #5 800 Meters 5.25 miles run.
800 - 69.51, 71.71 - 2:21.22
Wednesday June 17: 60+ min - 8 mile run (159)
Thursday June 18: 16x30(60) 7.8 miles run (159)
Friday June 19: 500WU; 2x150 on 2:45; 4x75 on 90; 6x50 on 55; 300pull; 300 as 25 kick, 50 swim, repeat; 6x50 on 55; 200 pull; 2500 Swim (161)
Saturday June 20: 67 min run; 7.5 miles run.
Sunday June 21 - 32 min run on Thames; 4.0 miles run
Weight: 159-161
Total for the week:
Run - 32.50 Miles
Bike - 0.0 Miles
Swim - 6400 Meters
Total for June:
Run - 86.75 Miles
Bike - 69.69 Miles
Swim - 19200 Meters
Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44* 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
Coach Vaughan Running Program
---
- posted by Chris Hughes @ 6:05 PM 0 comments
Friday, June 26, 2009
Workout Notes 2009 Week 24
I was a bit disappointed with my 1500 on Tuesday. But I made up for it with a nice set of 300s on Thursday. On the last 300 my calf started to spasm; it was good that was the last one! Saturday I had to get up extra early to do my track work. It was not very sharp.
Monday June 8: 500WU, 4x(4x50 pull on 55; 200 as 2x(25 kick, 25 stroke, 50 swim); 8x25 on 30 as 2x(3x25 swim, 1x25 kick)) 100, 200Kick/fins - 3200M Swim (162)
Tuesday June 9: All Comers Track #4 1500 Meters - 5.75 miles run.
1500- 72.98; 2:29.66 (76.68); 3:50.51 (80.85); 4:49.94 (59.4)
Wednesday June 10: 8 mile run time inderterminate(161)
Thursday June 11: 6x300 at SMU 7.5 miles run.
300 - 17.8, 34.9 (17.1), 51.9 (17.0) (HR 177)
300 - 16.8, 33.1 (16.3), 50.0 (16.9) (HR 184)
300 - 16.2, 32.6 (16.4), 48.7 (16.1) (HR 189)
300 - 16.2, 32.1 (15.9), 47.8 (15.7) (HR 189)
300 - 16.3, 32.3 (16.0), 48.5 (16.2) (HR 190)
300 - 16.7, 33.2 (16.5), 50.6 (17.4) (HR 186)
Friday June 12: 500 WU, 3x(300pull on 5, 2x150 on 3, 4x50 on 55) 2x50, 200Kick/fins on 55 - 3200 Swim (162)
Saturday June 13: - Naaman Forest HS - 700, 500 Max HR - 7 miles run.
700 - 34.8, 51.9(17.1), 69.4 (17.5), 1:27.5 (18.1), 1:46.1 (18.6), 2:04.3 (18.2) (HR 180) 20 min rest.
500 - 17.4, 34.7 (17.3), 51.9 (17.2), 68.6 (16.7), 1:25.1 (16.5) (HR 184)
Sunday June 7 - Ride to Van Alstyne with Tim and Mike. Ave 17,9, CAD 763:53 ride time. 69.6 miles bike.
Weight: 161-162
Total for the week:
Run - 28.25 Miles
Bike - 69.69 Miles
Swim - 6400 Meters
Total for June:
Run - 54.25 Miles
Bike - 69.69 Miles
Swim - 12800 Meters
Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44* 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
Coach Vaughan Running Program
---
- posted by Chris Hughes @ 10:45 PM 0 comments
Monday June 8: 500WU, 4x(4x50 pull on 55; 200 as 2x(25 kick, 25 stroke, 50 swim); 8x25 on 30 as 2x(3x25 swim, 1x25 kick)) 100, 200Kick/fins - 3200M Swim (162)
Tuesday June 9: All Comers Track #4 1500 Meters - 5.75 miles run.
1500- 72.98; 2:29.66 (76.68); 3:50.51 (80.85); 4:49.94 (59.4)
Wednesday June 10: 8 mile run time inderterminate(161)
Thursday June 11: 6x300 at SMU 7.5 miles run.
300 - 17.8, 34.9 (17.1), 51.9 (17.0) (HR 177)
300 - 16.8, 33.1 (16.3), 50.0 (16.9) (HR 184)
300 - 16.2, 32.6 (16.4), 48.7 (16.1) (HR 189)
300 - 16.2, 32.1 (15.9), 47.8 (15.7) (HR 189)
300 - 16.3, 32.3 (16.0), 48.5 (16.2) (HR 190)
300 - 16.7, 33.2 (16.5), 50.6 (17.4) (HR 186)
Friday June 12: 500 WU, 3x(300pull on 5, 2x150 on 3, 4x50 on 55) 2x50, 200Kick/fins on 55 - 3200 Swim (162)
Saturday June 13: - Naaman Forest HS - 700, 500 Max HR - 7 miles run.
700 - 34.8, 51.9(17.1), 69.4 (17.5), 1:27.5 (18.1), 1:46.1 (18.6), 2:04.3 (18.2) (HR 180) 20 min rest.
500 - 17.4, 34.7 (17.3), 51.9 (17.2), 68.6 (16.7), 1:25.1 (16.5) (HR 184)
Sunday June 7 - Ride to Van Alstyne with Tim and Mike. Ave 17,9, CAD 763:53 ride time. 69.6 miles bike.
Weight: 161-162
Total for the week:
Run - 28.25 Miles
Bike - 69.69 Miles
Swim - 6400 Meters
Total for June:
Run - 54.25 Miles
Bike - 69.69 Miles
Swim - 12800 Meters
Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44* 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
Coach Vaughan Running Program
---
- posted by Chris Hughes @ 10:45 PM 0 comments
Saturday, June 13, 2009
Workout Notes 2009 Week 23
Tuesday's meet was an improvement over week one but slower than I what I thought I should run. I was the top masters 800 finisher! Wednesday I did not feel like I was moving very well, and it certainly felt slower than the 62 minutes that I posted for 8 miles. Friday's swim was a crapload of 150s! Interesting. And that brings me to Saturday.
Saturday both Marissa and Logan were playing in the ASG Adidas Soccer tournament. Logan had three games the first at 7:30am and the last at 9pm. Marissa had two games. This allowed no time for a run or anything else. It was my first day off since Feb 9.
Marissa had her last soccer game Sunday Morning at 10:00am, which did not really leave enough time for a bike ride. And I was still splattered from being out on the soccer field all day. I did a nice easy 45 min run early in the morning. Just what the Doctor ordered.
Monday June 1: 500WU, 1000pull, 1000, 5x100 pull on 1:50; 200 Kick/fins - 3200M Swim (162)
Tuesday June 2: All Comers Track #3 800 Meters 5.25 miles run.
800- 66.95, 73.25 - 2:20.20
Wednesday June 3: 62 min; 8 mile run (161)
Thursday June 4: 6x70(80) Max HR 178 (161) 7 miles run.
Friday June 5: 500WU, 2x( 3x150 on 2:30, 150 kick, 3x150 pull on 2:30, 150 kick) 6x50 on 55 - 3200 Swim (161)
Saturday June 6: - A day of rest (or soccer.)
Sunday June 7 - 45 min; 5.75 miles run.
Weight: 159-163
Total for the week:
Run - 26 Miles
Bike - 0 Miles
Swim - 6400 Meters
Total for June:
Run - 26 Miles
Bike - 0 Miles
Swim - 6400 Meters
Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 *39 * 40 * 41 * 42 * 43 * 44* 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
Coach Vaughan Running Program
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- posted by Chris Hughes @ 6:43 PM 0 comments
Saturday both Marissa and Logan were playing in the ASG Adidas Soccer tournament. Logan had three games the first at 7:30am and the last at 9pm. Marissa had two games. This allowed no time for a run or anything else. It was my first day off since Feb 9.
Marissa had her last soccer game Sunday Morning at 10:00am, which did not really leave enough time for a bike ride. And I was still splattered from being out on the soccer field all day. I did a nice easy 45 min run early in the morning. Just what the Doctor ordered.
Monday June 1: 500WU, 1000pull, 1000, 5x100 pull on 1:50; 200 Kick/fins - 3200M Swim (162)
Tuesday June 2: All Comers Track #3 800 Meters 5.25 miles run.
800- 66.95, 73.25 - 2:20.20
Wednesday June 3: 62 min; 8 mile run (161)
Thursday June 4: 6x70(80) Max HR 178 (161) 7 miles run.
Friday June 5: 500WU, 2x( 3x150 on 2:30, 150 kick, 3x150 pull on 2:30, 150 kick) 6x50 on 55 - 3200 Swim (161)
Saturday June 6: - A day of rest (or soccer.)
Sunday June 7 - 45 min; 5.75 miles run.
Weight: 159-163
Total for the week:
Run - 26 Miles
Bike - 0 Miles
Swim - 6400 Meters
Total for June:
Run - 26 Miles
Bike - 0 Miles
Swim - 6400 Meters
Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 *39 * 40 * 41 * 42 * 43 * 44* 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
Coach Vaughan Running Program
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Labels: 800, April, Bike, Run, Swim, Track, Workouts
- posted by Chris Hughes @ 6:43 PM 0 comments
Sunday, May 31, 2009
May Workouts
In April I did no races, and I was really hoping to do at least one Triathlon. Instead I packed two Triathlons into May and Two Track meets as well!
I am feeling like my load is pretty heavy. But that said, I also seem to running better than last year.
First Week of May
Run - 7.0 Miles
Bike - 48.5 Miles
Swim - 3932 Meters
Second Week of May
Run - 32.45 Miles
Bike - 74.1 Miles
Swim - 6400 Meters
Third Week of May
Run - 35.4 Miles
Bike - 14 Miles
Swim - 6674 Meters
Fourth Week of May
Run - 31.0 Miles
Bike - 50.1 Miles
Swim - 6400 Meters
Last Week of May
Run - 29.75 Miles
Bike - 75.3 Miles
Swim - 6400 Meters
Total for May:
Run - 135.60 Miles
Bike - 262.0 Miles
Swim - 29806 Meters
Total for 2009:
Run - 551.3 Miles
Bike - 738.1 Miles
Swim - 96250 Meters
Back to:
2009: January * February * March * April
2008: January * February * March * April * May * June * July * August * September * October * November * December
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- posted by Chris Hughes @ 9:01 PM 0 comments
I am feeling like my load is pretty heavy. But that said, I also seem to running better than last year.
First Week of May
Run - 7.0 Miles
Bike - 48.5 Miles
Swim - 3932 Meters
Second Week of May
Run - 32.45 Miles
Bike - 74.1 Miles
Swim - 6400 Meters
Third Week of May
Run - 35.4 Miles
Bike - 14 Miles
Swim - 6674 Meters
Fourth Week of May
Run - 31.0 Miles
Bike - 50.1 Miles
Swim - 6400 Meters
Last Week of May
Run - 29.75 Miles
Bike - 75.3 Miles
Swim - 6400 Meters
Total for May:
Run - 135.60 Miles
Bike - 262.0 Miles
Swim - 29806 Meters
Total for 2009:
Run - 551.3 Miles
Bike - 738.1 Miles
Swim - 96250 Meters
Back to:
2009: January * February * March * April
2008: January * February * March * April * May * June * July * August * September * October * November * December
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- posted by Chris Hughes @ 9:01 PM 0 comments
Workout Notes 2009 Week 22
Memorial Week! Woo Hoo! Monday Morning, not having to go to work, I got up early and hit the pool for a nice workout of 200s and 75s.
Tuesday was the second Luke's All Comers meet. I had 1500 scheduled and I had no idea what to expect. I was bushwhacked from work as well. I got to the Jesuit track well before the meet and took a 30 min nap in the car. I figured best case 5:11 mile pace, which would be 4:51 1500. I jumped in the 4:40-5:00 heat, which turned out was mostly high school girls. There was one high school boy and one other 30 plus guy. The older guy and the high school guy jumped out into the lead and we came though 400M in 72. That was way faster than I wanted the pace, but i was comfortable and relaxed. We hit the 800M in 2:30. And then the girls picked up the pace. All of us dropped the other older guy. Now we were spreading out. I was doing OK but also trying not to get carried away. 1200M in 3:48. Now the kids put down the hammer. I was working hard at this point and loosing some ground. I came through in 4:47 which is four seconds better than any mile race last year. And almost as good as the 1500 that I did two years ago, where I must have torn a bit more of my meniscus.
Tuesday was also Reagan's Birthday. So I hustled from the track and we celebrated her birthday. Then after she was in bed I jumped in my truck and drove to Austin. I left right at 10pm and was hoping to beat some thunderstorms that were headed to Hillsboro and that were loaded with hail. I hit Hillsboro at the same time as the storm but luckily did not find any hail. I pulled into a Marriott in Round Rock at 1am. Long day.
Wednesday I got up at 0630 and jumped on five hours of conference calls from my room in Roundrock. Then I checked out of the hotel and went to the office and met with the two folks that work for me in Austin. We did reviews and stuff and I had a couple of other meetings and finally punched outta there around 1730 or 1800. From there I went to the Austin Lifetime Fitness and I knocked out an 8 mile run. The run is supposed to be about 7.5 miles, but I got lost coming back. Ahem. Anyway. Then it was a long drive back to the Big D getting in real late again.
Not surprising, I was dragging for Thursday's intervals. But I got them in and work them hard particularly the last half. Friday I had a good session in the pool.
Saturday was back to the Track to work with Dr. Vaughan at SMU. I had 2x(600-200), the same workout I did three weeks ago. After the 4:47 1500 I was bound and determined to do better than the 74 and 72 quarters that I did the last time. The target was 68!! It was a hot day out there at the track but I managed to get my 68s. I also managed to do the second set faster than the first. So there should be no excuses for Tuesday coming in under 2:20. After Track on Saturday I watched Marissa's team scrimmage and then I took Logan to a soccer game. Logan's team won that game, which put them in a 10a Semifinal on Sunday. And that ruined my plan to ride up to Van Alstyne on Sunday Morning. Truth be told I think I could have ridden up there and made it to Logan's game, but Victoria wanted to ride and she had to be back home at 8:30 or so and I agreed to work with her high maintenance requirements.
So Vic and I did the same ride as last week but when I got back to Murphy I headed west and then North up to Craig Ranch where Logan was playing. I logged 60 miles to the game. And then another 15 on the way for 75 total. Not bad.
Monday May 25: 500WU 2x(3x200 (swim, kick, pull) on 3:30, 6x75 on 1:30), 3x200 (swim, kick, pull) on 3:30- 3200M Swim Lifetime garland (162)
Tuesday May 26: All Comers Track #2 1500 Meters 5.75 miles run.
1500- 72.30; 2:30.05 (77.75); 3:48.33 (78.28); 4:47.22 (58.89).
Wednesday May 27: Austin 64 minutes, 8 mile run (159)
Thursday May 28: 12x:30(:60) HR Max 166 7.3 miles run (160)
Friday May 29:500WU 3x(300, 300 pull, 4x50 on 55) 2x50 on 55; 200Kick/fins - 3200 Meter Swim (163)
Saturday May 30: - SMU 2x(600-200) Max HR 187 - 8.75 miles run.
600 - 32.9, 67.9 (35.0), 1:43.2 (35.3) (one min rest)
200 - 32.6 (20 min rest)
600 - 33.5, 68.2 (34.7), 1:42.7 (34.5) (one min rest)
200 - 32.4
Sunday May 31 - McKinney-Lavon Loop w/Vic and then out and back to Craig Ranch - 4:17 ride time - Ave 17.5, 75.3 miles bike.
Weight: 159-163
Total for the week:
Run - 29.75 Miles
Bike - 75.3 Miles
Swim - 6400 Meters
Total for May:
Run - 135.60 Miles
Bike - 262.0 Miles
Swim - 29806 Meters
Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 *39 * 40 * 41 * 42 * 43 * 44* 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
Coach Vaughan Running Program
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- posted by Chris Hughes @ 6:43 PM 0 comments
Tuesday was the second Luke's All Comers meet. I had 1500 scheduled and I had no idea what to expect. I was bushwhacked from work as well. I got to the Jesuit track well before the meet and took a 30 min nap in the car. I figured best case 5:11 mile pace, which would be 4:51 1500. I jumped in the 4:40-5:00 heat, which turned out was mostly high school girls. There was one high school boy and one other 30 plus guy. The older guy and the high school guy jumped out into the lead and we came though 400M in 72. That was way faster than I wanted the pace, but i was comfortable and relaxed. We hit the 800M in 2:30. And then the girls picked up the pace. All of us dropped the other older guy. Now we were spreading out. I was doing OK but also trying not to get carried away. 1200M in 3:48. Now the kids put down the hammer. I was working hard at this point and loosing some ground. I came through in 4:47 which is four seconds better than any mile race last year. And almost as good as the 1500 that I did two years ago, where I must have torn a bit more of my meniscus.
Tuesday was also Reagan's Birthday. So I hustled from the track and we celebrated her birthday. Then after she was in bed I jumped in my truck and drove to Austin. I left right at 10pm and was hoping to beat some thunderstorms that were headed to Hillsboro and that were loaded with hail. I hit Hillsboro at the same time as the storm but luckily did not find any hail. I pulled into a Marriott in Round Rock at 1am. Long day.
Wednesday I got up at 0630 and jumped on five hours of conference calls from my room in Roundrock. Then I checked out of the hotel and went to the office and met with the two folks that work for me in Austin. We did reviews and stuff and I had a couple of other meetings and finally punched outta there around 1730 or 1800. From there I went to the Austin Lifetime Fitness and I knocked out an 8 mile run. The run is supposed to be about 7.5 miles, but I got lost coming back. Ahem. Anyway. Then it was a long drive back to the Big D getting in real late again.
Not surprising, I was dragging for Thursday's intervals. But I got them in and work them hard particularly the last half. Friday I had a good session in the pool.
Saturday was back to the Track to work with Dr. Vaughan at SMU. I had 2x(600-200), the same workout I did three weeks ago. After the 4:47 1500 I was bound and determined to do better than the 74 and 72 quarters that I did the last time. The target was 68!! It was a hot day out there at the track but I managed to get my 68s. I also managed to do the second set faster than the first. So there should be no excuses for Tuesday coming in under 2:20. After Track on Saturday I watched Marissa's team scrimmage and then I took Logan to a soccer game. Logan's team won that game, which put them in a 10a Semifinal on Sunday. And that ruined my plan to ride up to Van Alstyne on Sunday Morning. Truth be told I think I could have ridden up there and made it to Logan's game, but Victoria wanted to ride and she had to be back home at 8:30 or so and I agreed to work with her high maintenance requirements.
So Vic and I did the same ride as last week but when I got back to Murphy I headed west and then North up to Craig Ranch where Logan was playing. I logged 60 miles to the game. And then another 15 on the way for 75 total. Not bad.
Monday May 25: 500WU 2x(3x200 (swim, kick, pull) on 3:30, 6x75 on 1:30), 3x200 (swim, kick, pull) on 3:30- 3200M Swim Lifetime garland (162)
Tuesday May 26: All Comers Track #2 1500 Meters 5.75 miles run.
1500- 72.30; 2:30.05 (77.75); 3:48.33 (78.28); 4:47.22 (58.89).
Wednesday May 27: Austin 64 minutes, 8 mile run (159)
Thursday May 28: 12x:30(:60) HR Max 166 7.3 miles run (160)
Friday May 29:500WU 3x(300, 300 pull, 4x50 on 55) 2x50 on 55; 200Kick/fins - 3200 Meter Swim (163)
Saturday May 30: - SMU 2x(600-200) Max HR 187 - 8.75 miles run.
600 - 32.9, 67.9 (35.0), 1:43.2 (35.3) (one min rest)
200 - 32.6 (20 min rest)
600 - 33.5, 68.2 (34.7), 1:42.7 (34.5) (one min rest)
200 - 32.4
Sunday May 31 - McKinney-Lavon Loop w/Vic and then out and back to Craig Ranch - 4:17 ride time - Ave 17.5, 75.3 miles bike.
Weight: 159-163
Total for the week:
Run - 29.75 Miles
Bike - 75.3 Miles
Swim - 6400 Meters
Total for May:
Run - 135.60 Miles
Bike - 262.0 Miles
Swim - 29806 Meters
Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 *39 * 40 * 41 * 42 * 43 * 44* 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
Coach Vaughan Running Program
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- posted by Chris Hughes @ 6:43 PM 0 comments
Saturday, May 30, 2009
Workout Notes 2009 Week 21
Work is getting really nutz. And another transition week, this time with Tuesday night track meets kicking in!
Monday I headed to the pool but forgot to bring my planned workout. So instead I did a couple of 1000s followed by 10x100. Yuh! Tuesday was the first track meet. I figured best case I would run around 2:20. And wouldn't you know it that was the time dividing the last two heats. I went with the up to 2:20 heat. I went out a bit slow and found myself behind three runners. At 100 I pushed up behind the leader and then took the lead at 200. I pressed hard and came through in 70. I continued to drive as hard as I could through 600. At about 650 the kid that lead from the start went by me. I was tying up. As we came out of the last corner, I tried to relax. Then I gave it one last effort and viola, I was by him with 80 to go. I pushed as hard as I could and came in at 2:21. That felt like a great effort and it also felt like there was not much more that I could have done. Race 1 in the bag.
Wednesday I forgot my watch so I did my 8 mile loop untimed. Just as well I was dragging! Thursday I was still a bit dead for 8x90 intervals. Friday I had a good swim with progressively faster and shorter intervals.
Saturday it was Memorial Day Soccer Tournament with Logan. She had a 7:30am game and then a game at 12:45. After all of that, I brought her home and headed to the track for 1000-500, 700-200. The 1000 was SLOWWWW. But I got faster with each set. Not bad for a PM workout after spending the day at the soccer field!
Sunday I wanted to ride longer, but Vic was pressuring me to bring her home by 8:30. I was dragging, so after 50 miles I stopped as well. Later, Vic came over and determined that the seat was too low on the new bike. Now its raised about 3/4 to an inch. Hopefully that does the trick.
Monday May 18: 1000, 1000 Pull, 10x100 on 1:50, 200 Kick w/Fins - 3200 (163)
Tuesday May 19: All Comers Track #1 800 Meters 5.25 miles run.
70.05, 2:21.05 (71.00)
Wednesday May 20: 8 Miles Run.
Thursday May 21: Th: 8x90(:90) 9 miles run. (160)
Friday May 22:500WU, 5x100pull on 1:50; 2x(250 pull, 250), 2x(150pull, 150), 4x50 on 55, 4x50 pull on 55; 200kick/fins - 3200M Swim. (163)
Saturday May 23 - Naaman Forest HS 1000-500, 700-200; Max HR 183 - 8.75 miles run.
1000 - 78.3, 1:57.5(39.2), 2:36.6 (39.1), 3:14.9 (38.2) (five min rest)
500 - 34.2, 70.5 (36.3), 1:28.4 (17.9) (20 min rest)
700 - 35.8, 72.6 (36.8), 90.8 (18.2), 1:49.5 (18.7), 2:07.1(17.6) (five min rest)
200 - 31.6
Sunday May 24 - McKinney-Lavon Loop w/Vic - 2:55 - Ave 17.3, CAD 63, 50.1 miles bike.
Weight: 160-163
Total for the week:
Run - 31.0 Miles
Bike - 50.1 Miles
Swim - 6400 Meters
Total for May:
Run - 105.85 Miles
Bike - 186.7 Miles
Swim - 23406 Meters
Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 *39 * 40 * 41 * 42 * 43 * 44* 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
Coach Vaughan Running Program
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- posted by Chris Hughes @ 9:27 PM 0 comments
Monday I headed to the pool but forgot to bring my planned workout. So instead I did a couple of 1000s followed by 10x100. Yuh! Tuesday was the first track meet. I figured best case I would run around 2:20. And wouldn't you know it that was the time dividing the last two heats. I went with the up to 2:20 heat. I went out a bit slow and found myself behind three runners. At 100 I pushed up behind the leader and then took the lead at 200. I pressed hard and came through in 70. I continued to drive as hard as I could through 600. At about 650 the kid that lead from the start went by me. I was tying up. As we came out of the last corner, I tried to relax. Then I gave it one last effort and viola, I was by him with 80 to go. I pushed as hard as I could and came in at 2:21. That felt like a great effort and it also felt like there was not much more that I could have done. Race 1 in the bag.
Wednesday I forgot my watch so I did my 8 mile loop untimed. Just as well I was dragging! Thursday I was still a bit dead for 8x90 intervals. Friday I had a good swim with progressively faster and shorter intervals.
Saturday it was Memorial Day Soccer Tournament with Logan. She had a 7:30am game and then a game at 12:45. After all of that, I brought her home and headed to the track for 1000-500, 700-200. The 1000 was SLOWWWW. But I got faster with each set. Not bad for a PM workout after spending the day at the soccer field!
Sunday I wanted to ride longer, but Vic was pressuring me to bring her home by 8:30. I was dragging, so after 50 miles I stopped as well. Later, Vic came over and determined that the seat was too low on the new bike. Now its raised about 3/4 to an inch. Hopefully that does the trick.
Monday May 18: 1000, 1000 Pull, 10x100 on 1:50, 200 Kick w/Fins - 3200 (163)
Tuesday May 19: All Comers Track #1 800 Meters 5.25 miles run.
70.05, 2:21.05 (71.00)
Wednesday May 20: 8 Miles Run.
Thursday May 21: Th: 8x90(:90) 9 miles run. (160)
Friday May 22:500WU, 5x100pull on 1:50; 2x(250 pull, 250), 2x(150pull, 150), 4x50 on 55, 4x50 pull on 55; 200kick/fins - 3200M Swim. (163)
Saturday May 23 - Naaman Forest HS 1000-500, 700-200; Max HR 183 - 8.75 miles run.
1000 - 78.3, 1:57.5(39.2), 2:36.6 (39.1), 3:14.9 (38.2) (five min rest)
500 - 34.2, 70.5 (36.3), 1:28.4 (17.9) (20 min rest)
700 - 35.8, 72.6 (36.8), 90.8 (18.2), 1:49.5 (18.7), 2:07.1(17.6) (five min rest)
200 - 31.6
Sunday May 24 - McKinney-Lavon Loop w/Vic - 2:55 - Ave 17.3, CAD 63, 50.1 miles bike.
Weight: 160-163
Total for the week:
Run - 31.0 Miles
Bike - 50.1 Miles
Swim - 6400 Meters
Total for May:
Run - 105.85 Miles
Bike - 186.7 Miles
Swim - 23406 Meters
Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 *39 * 40 * 41 * 42 * 43 * 44* 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
Coach Vaughan Running Program
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- posted by Chris Hughes @ 9:27 PM 0 comments
Monday, May 25, 2009
Workout Notes 2009 Week 20
This is the second of three weeks in a row, where my routine is changing due to track! So Monday I did intervals which were not bad considering all volume of work I have been doing. Tuesday was a long run. Normally I have been swimming the day after interval work. And it was hot humid and windy. I ran a pretty slow 64 minutes for my normal eight mile run. Finally Wednesday I went to the pool for a swim which was mostly endurance oriented - good for recovery. Thursday I went to SMU for my second track workout. This one, 600-200x2 is a great 800 workout. 600 hard, 1 min rest, 200, twenty min rest and then do it again. I enjoyed the Friday swim - Progressively shorter and faster. Friday I pretty much decided to do the Rockwall Sprint Triathlon as well. So Saturday, I had a nice slow run with Logan on her bike and Reagan running with me. We went to the park and while those two feed the ducks I did a three loops around the pond. I figure Reagan ran 3 miles - pretty good for her.
The Sunday was the Rockwall Triathlon. I won my age group.
Monday May 11: 10x70(75) Carpenter Park HR Max 177 8.75 Miles Run(161)
Tuesday May 12: 64 Min, 8 Miles Run (160)
Wednesday May 13:500WU, 400Pull, 300, 200Pull, 200kick Fins, 200, 300Pull, 400, 500Pull, 200 Kick Fins - 3200 Swim (163)
Thursday May 14: SMU - 600-200x2 - 7.75 Miles Run
600 - 36.5, 74.1 (37.6), 1:51.0 (36.9) (MaxHR 182)
200 - 34.2
600 - 35.9, 72.7 (36.8), 1:49.7 (37.0) (MaxHR 185)
200 - 33.6
Friday May 15:500, 500pull, 400, 400 pull, 300, 300 pull, 200, 200 pull, 100, 100 pull, 200Kick Fins - 3200 swim. (163)
Saturday May 16 - 42 min Run to Breckinridge. 5 miles.
Sunday May 17 - Rockwall Triathlon. 6.9 miles run, 14 miles bike, 300 yard swim (274M)
Weight: 160-163
Total for the week:
Run - 35.4 Miles
Bike - 14 Miles
Swim - 6674 Meters
Total for May:
Run - 74.85 Miles
Bike - 136.6 Miles
Swim - 17006 Meters
Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 *39 * 40 * 41 * 42 * 43 * 44* 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
Coach Vaughan Running Program
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- posted by Chris Hughes @ 9:51 PM 0 comments
The Sunday was the Rockwall Triathlon. I won my age group.
Monday May 11: 10x70(75) Carpenter Park HR Max 177 8.75 Miles Run(161)
Tuesday May 12: 64 Min, 8 Miles Run (160)
Wednesday May 13:500WU, 400Pull, 300, 200Pull, 200kick Fins, 200, 300Pull, 400, 500Pull, 200 Kick Fins - 3200 Swim (163)
Thursday May 14: SMU - 600-200x2 - 7.75 Miles Run
600 - 36.5, 74.1 (37.6), 1:51.0 (36.9) (MaxHR 182)
200 - 34.2
600 - 35.9, 72.7 (36.8), 1:49.7 (37.0) (MaxHR 185)
200 - 33.6
Friday May 15:500, 500pull, 400, 400 pull, 300, 300 pull, 200, 200 pull, 100, 100 pull, 200Kick Fins - 3200 swim. (163)
Saturday May 16 - 42 min Run to Breckinridge. 5 miles.
Sunday May 17 - Rockwall Triathlon. 6.9 miles run, 14 miles bike, 300 yard swim (274M)
Weight: 160-163
Total for the week:
Run - 35.4 Miles
Bike - 14 Miles
Swim - 6674 Meters
Total for May:
Run - 74.85 Miles
Bike - 136.6 Miles
Swim - 17006 Meters
Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 *39 * 40 * 41 * 42 * 43 * 44* 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
Coach Vaughan Running Program
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- posted by Chris Hughes @ 9:51 PM 0 comments
Classic Rock Sprint Triathlon, Rockwall Texas
It turned out that there was no soccer this weekend (which was last weekend - May 17). I was not planning on racing, but: 1) The McKinney Tri was such a disaster that it seemed like good idea to establish a good race; 2)I bought the new racing bike - seemed like a good idea to race it.
Saturday I registered for the race. As usual with late registration I was in the back of the pack. Ester told me not to worry as there was a guy who was going to swim Sub 3 min in front of me and she was going to clear the pool for him!
Sunday morning the parking was screwed up. Normally there is a big field in back of the Rockwall YMCA where we can park. But the ground was too soft so we had to park in the neighborhood instead. This also made me a bit later to get my bike in Transition. As a result I did not have time to warm up in the pool. That was probably a good thing, as I was going to be waiting around for another hour or so before I would be ready to swim. Instead I did a 2 mile run to warmup.
It turns out that the sub three min swimmer in front of me, is on the UT swim team and also on the Canadian National Swim team. He was doing the swim leg of a relay. Ester indeed cleared the pool - but she did so with about ten really slow swimmers in front of me and Mr. UT. In fact there were only four racers behind me. Finally UT guy was off. He dove head first into the pool - which is probably just his normal reflex, but Jack gave him a 2 min penalty! Then I was off in his wake.
I ended up passing all of those swimmers that Ester left in front of us, including on chick who was doing the backstroke! I hit all of my turns and while I could have been a few seconds faster in the swim, I was overall happy.
My T1 was smooth - in and out quickly.
Then on to the new bike. Well the first half I had a hard time settling in. I was passing people like crazy, but I was slow on the rolling hills. The wind was blowing as well. And I am pretty sure it was a factor on the first part of the bike. Once we turned around and headed back I was flying. So I am pretty sure both the bike was feeling better and I had a bit more wind to my back.
The T2 was no problem, except my bike was way at the back of the Transition area.
I felt pretty good on the run right out of the T2. And of course I was passing people like crazy. I was able to keep pouring it on and pushing harder and harder. A great effort in the run!
This race was the EXACTLY the same course as the Rockwall Triathlon that I did last August. Compared to August I was 11 seconds slower in the swim, but 10 seconds faster in the T1. So a wash getting on the bike. This time I was 1:10 slower (on the new bike, ahem), than last August. But my run was 1:40 faster than August so overall I was 10 seconds faster compared to August. All of that in the run.
I STILL need to figure out how to ride a bike.
I finished seventh overall; first in my age group. I was third masters, getting beat out by two fifty year old yahoos who can ride the bike. I was third overall on the run, missing first by 5 seconds and second by 2 seconds. I spotted both of those dudes 20 years.
May - Classic Rock
Chip:01:04:10
Gun:01:58:4
Swim 04:28
T1: 01:09
Bike 31st 41:13 20.4mph
T2:00:38
Run: 3rd 16:40 5:45/M
August 08 - Tri Rock
Chip:01:04:20
Gun:01:09:22
Swim:4:17
T1:01:19
Bike:33rd 40:02 21.0MPH
T2:00:20
Run:8th 18:19 6:19/M
On the NEW bike.
Finishing the run.
---
- posted by Chris Hughes @ 9:50 PM 0 comments
Saturday I registered for the race. As usual with late registration I was in the back of the pack. Ester told me not to worry as there was a guy who was going to swim Sub 3 min in front of me and she was going to clear the pool for him!
Sunday morning the parking was screwed up. Normally there is a big field in back of the Rockwall YMCA where we can park. But the ground was too soft so we had to park in the neighborhood instead. This also made me a bit later to get my bike in Transition. As a result I did not have time to warm up in the pool. That was probably a good thing, as I was going to be waiting around for another hour or so before I would be ready to swim. Instead I did a 2 mile run to warmup.
It turns out that the sub three min swimmer in front of me, is on the UT swim team and also on the Canadian National Swim team. He was doing the swim leg of a relay. Ester indeed cleared the pool - but she did so with about ten really slow swimmers in front of me and Mr. UT. In fact there were only four racers behind me. Finally UT guy was off. He dove head first into the pool - which is probably just his normal reflex, but Jack gave him a 2 min penalty! Then I was off in his wake.
I ended up passing all of those swimmers that Ester left in front of us, including on chick who was doing the backstroke! I hit all of my turns and while I could have been a few seconds faster in the swim, I was overall happy.
My T1 was smooth - in and out quickly.
Then on to the new bike. Well the first half I had a hard time settling in. I was passing people like crazy, but I was slow on the rolling hills. The wind was blowing as well. And I am pretty sure it was a factor on the first part of the bike. Once we turned around and headed back I was flying. So I am pretty sure both the bike was feeling better and I had a bit more wind to my back.
The T2 was no problem, except my bike was way at the back of the Transition area.
I felt pretty good on the run right out of the T2. And of course I was passing people like crazy. I was able to keep pouring it on and pushing harder and harder. A great effort in the run!
This race was the EXACTLY the same course as the Rockwall Triathlon that I did last August. Compared to August I was 11 seconds slower in the swim, but 10 seconds faster in the T1. So a wash getting on the bike. This time I was 1:10 slower (on the new bike, ahem), than last August. But my run was 1:40 faster than August so overall I was 10 seconds faster compared to August. All of that in the run.
I STILL need to figure out how to ride a bike.
I finished seventh overall; first in my age group. I was third masters, getting beat out by two fifty year old yahoos who can ride the bike. I was third overall on the run, missing first by 5 seconds and second by 2 seconds. I spotted both of those dudes 20 years.
May - Classic Rock
Chip:01:04:10
Gun:01:58:4
Swim 04:28
T1: 01:09
Bike 31st 41:13 20.4mph
T2:00:38
Run: 3rd 16:40 5:45/M
August 08 - Tri Rock
Chip:01:04:20
Gun:01:09:22
Swim:4:17
T1:01:19
Bike:33rd 40:02 21.0MPH
T2:00:20
Run:8th 18:19 6:19/M
On the NEW bike.
Finishing the run.
---
Labels: Bike, Classic Rock, Race, Racing, Rockwall, Run, Swim, Triathlon
- posted by Chris Hughes @ 9:50 PM 0 comments
Big Ed's Memorial Day Batch
Memorial Day - might as well make some beer! I am still tweaking the all grain recipe. For today I simplified the grains:
12.00 lbs of Great West 2 row
1.00 lbs of Carafoam (which is what I had been using for my extract brews.)
I reused the Safale US-05.
The infusion mash was working well and the lauter tun is great! I think I got the volume to 6 gallons.
1.375 ounces of Hallertau Hops (7.5%) Boiling
0.625 ounce of Hallertau Hops (7.5%) Finishing
Specific Gravity: 1.046
June 7 - Specific Gravity 1.012 - In the bottle.
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- posted by Chris Hughes @ 3:46 PM 0 comments
12.00 lbs of Great West 2 row
1.00 lbs of Carafoam (which is what I had been using for my extract brews.)
I reused the Safale US-05.
The infusion mash was working well and the lauter tun is great! I think I got the volume to 6 gallons.
1.375 ounces of Hallertau Hops (7.5%) Boiling
0.625 ounce of Hallertau Hops (7.5%) Finishing
Specific Gravity: 1.046
June 7 - Specific Gravity 1.012 - In the bottle.
----
Labels: Beer, Big Ed's, Homebrew, Memorial Day
- posted by Chris Hughes @ 3:46 PM 0 comments
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