Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, March 25, 2007
Workout Notes Week Ending March 25
All in all it was a pretty good week. Today I hammered my 11 mile run, five minutes faster than last week. Yesterday I had a fun, fast ride on the bike with Terry, Jane and Kambiz. I had left the house at 0600 and hooked up with them at 0630 in their neighborhood. We went out to Sachse and did the traditional east-west loop out there. On our way back I realized that they were not in the mood to pick up the pace, but I had to be at home at 0800 in order to take Logan to her soccer game. So I pretty much dropped the hammer for the last 8 miles on my way home. Friday I had a nice 8 mile and found a big huge Tarantula Spider in the process!

Monday Mar 19 - Intervals: 8x2:00 with 2:00 rest. 9 miles
Tuesday Mar 20 - 650WU - 400, 2x200, 300, 2x150, 200, 4x100, 50, 200 stroke, 100 WD - 3000
Wednesday Mar 21- Intervals: 8x:90 with :90 rest. 8.4 miles
Thursday Mar 22 - 400 WU, 5x(100 Free,50 Breast, 100 Free :30 sec rest) 3x100 Free on 1:45, 2x100 Breast, 7x50 Free, 100 WD - 2600
Friday Mar 23 - 63 minutes 8 miles
Saturday Mar 24 - 1:52 ride through Sachse, 16.6 ave speed, 80 ave cad, 31.2 miles
Sunday Mar 25 - 10.9 mile loop Murphy, Plano, Richardson, 86:50 145 ave HR

Total for the week:
Run - 35.3 Miles
Bike - 31.2 Miles
Swim - 5600 Meters

Total for the month:
Run - 78.2 Miles
Bike - 133.7 Miles
Swim - 14250 Meters
Ski - 4 days


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Saturday, March 24, 2007
Running Texas Style!
When I go to the gym for lunch, change, and then head straight back out the door to run, I am convinced that they are all perplexed why I would not rather run on on of their machines. But, ya never know what one might find out on a run. Certainly the intrigue makes it much more interesting to get out for a real run compared to a treadmill, don't you agree?

Yesterday my point was proven once again. In 19 years of running in Texas, I had never seen one of these critters. Bobcats, yeah, I've seen em. Coyotes, yeah, they are everywhere, just open your eyes. Heck once a skunk even chased me through the park. But this, was a first. This guy was leisurely crossing Tarpley Road at mile 6.5 of my 7.6 mile loop:

Tarantula

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Sunday, March 18, 2007
March Workouts Through the 18th
As I mentioned in my February post the hills were killing my knee and to some extend my left hip as well. The spring break ski trip to Taos was just what the doctor ordered. Assuming that I would not make the knee worse while I was skiing. So I wore my brace and skied with Marissa and that slowed me down a bunch and overall it was a great trip and great plan.

The day after we got back in town I went out for the 9:05 killer east-west RBM ride. Now usually I get dropped pretty early in the ride. But some how I hung on for most of it. I made it back to Renner and Shilo before being dropped. Interestingly the chit-chat after the ride was that some CAT 2 dudes turned up and it was FASTER than usual. If that's true, then I am in better shape than I thought.

Then Victoria had some killer workouts in the pool including 3 sets of 4x200 on Thursday. That's 2400 meters at effort in case you are having a hard time with the math. Given that her workouts are usually 1800-2000 meters - I'd say she kicked it up notch!

Also this week started the beginning of timed interval speed work. So far these workouts are going well and they don't seem to aggravate the knee.

March 1 - 500WU 3x(300, 3x100, on 5:00, 1:45) 50, 4x50 Stroke, 4x50 stroke drill - 2750
March 2 - Flagpole Hill - 4 hills plus 4x:30, 2x:60, 16x:08 Last Hill 51.4 - 8 miles
March 3 - Rest - Drive to Amarillo
March 4 - Rest - Drive to Taos NM
March 5-8 - Skiing Taos NM
March 9 - Rest - Drive Taos to Dallas
March 10 - 9:05 E-W RBM Ride 2.5 hours, 48.1 miles, 19.1 Ave Velocity, 90 ave CAD.
March 11 - 61 min run - 8.0 miles (Murphy, Park Vista, Breckinridge)
March 12 - 16 laps of the Crit Course 90 minutes - (Speed: 20.5, 23, 20.4, 22.3,19.5, 22.6, 22.3, 19.0, CAD 96,99,103,101, 102,100,99,99) 24.2 miles
March 13 -
550WU - 2x(3x100-1:50, 3x100-1:45, 3x100-1:40) 50, 4x50 stroke, 200 stroke drill - 2800
March 14 -10x:70 (:90) with warmup and 8x100 strides - 8.75
March 15 - 500WU - 3x(4x200 3:50, 3:45, 3:40, 3:35), 200 - 3100
March 16 - 12x:30 (:60) with warmup and 8x100 strides - 7.25
March 17 - 1:40 - Murphy, Lovejoy, Allen Loop (Speed - 18.1 ave, 33.2 Max, CAD 92 ave, 115 max)- 30.2
March 18 - 10.9 mile loop 1:30:50

Run - 42.9 Miles
Bike - 102.5 Miles
Swim - 8650 Meters
Skiing - A bunch


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February Workouts
February was a good continuation of January's efforts. I had been determined to do 60 minutes of effort every day, a streak that started on Jan 9 and ended on Feb 24. Beyond that I had logged workouts without missing a day starting on Jan 3. I took a day of rest, the day before my first race of the year, the Allen Run-Bi-Tri - a little Sprint Triathlon. From the beginning of the year to the end of February I had lost 15 pounds. I am much stronger but the February hill workouts killed my ailing left knee. (As a side note, the knee held up through skiing and seems to be improving even with 2 running interval workouts per week).

First Week Feb
Run - 16 miles
Bike - 30 miles
Swim - 2675 Meters

Second Week
Run - 29.5 miles
Bike - 30 miles
Swim - 5250 Meters


Third Week
Run - 37.2 miles
Bike - 15 miles
Swim - 5300 Meters


The Rest:
Monday Feb 19 - Flagpole Hill - 3 hills plus 4x:30, 2x:60, 16x:08 - 8 miles
Tuesday Feb 20 -
550WU 2x(5x200 in 3:40 (3:10, 3:12, 3:10, 3:08, 3:05)(3:20, 3:18, 3:10, 3:18, 3:15)) 50, 4x50 breast, 100 - 2900
Wednesday Feb 21- 62 minutes 8.0 miles
Thursday
Feb 22 - 500WU 3x(300, 3x100, on 5:00, 1:45) 50, 4x50 Stroke, 4x50 stroke drill - 2750
Friday Feb 23 -
Flagpole Hill - 3 hills plus 4x:30, 2x:60, 16x:08 - 8 miles
Saturday Feb 24 - Rest
Sunday Feb 25 - Allen Run-Bi-Triathlon
Monday Feb 26 - Flagpole Hill - 4 hills plus 4x:30, 2x:60, 16x:08 Last Hill 50.5 - 8 miles
Tuesday Feb 27 -
400WU 400 (7:00) 2x200 (3:40) 4x100 (1:45) 8x50 (:60) 100. 4x50 (stroke kick) 200 stroke drill - 2500
Wednesday Feb 28- 67 minutes 8.0 miles

Feb Totals:
Run 112.7 Miles
Bike 91.5 Miles
Swim 21375 Meters

YTD Totals:
Run 215.1 Miles
Bike 249.2 Miles
Swim 41830 Meters

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Saturday, March 03, 2007
Outta Here
I just packed up the Excursion. We have one stop at High Point Park for Logan's game today. Then we will drive straight through to Amarillo. Tomorrow it will be Amarillo to Taos.

They have 86 inches of base at Taos. It will be some good skiing next week.

Then its back home on Friday, when we will drive from Taos to Dallas.



All views expressed in this post and on this blog are my own. None of my comments should be construed to represent the views of others including and not limited to: BMC Software Inc., Corel Corporation, Dun and Bradstreet and AC Nielsen. Copyright Chris Hughes 2004-2012