Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, August 19, 2007
Workout Notes Week Ending August 19
Vacation Week! I have in the past been fairly disciplined about working out during vacations. However, given the state of my knee, I was concerned about running four or five days in a row. I was unsure of any available gym, bike or suitable pools for swimming. OTOH, giving the knee and frankly the rest of my tired old bod a rest might be just the thing.

Sunday afternoon, after riding 60+ miles with Terry, the family headed to Glen Rose. We stayed at the excellent Best Western, which was really a very nice property. I had a nice run on Monday morning around the back roads of Glen Rose. Then we spent the day swimming in the Paluxy River. And after that we drove down to New Braunfels. Tuesday we spent the day in tubing the San Marcos River. Wednesday we spent the day at Schlitterbahn. Thursday Erin blew in, and it rained like hell. The perfect day for a trip to a cave. With all of that I did not get motivated to do any workouts! Friday we drove back to Dallas and I managed to get a swim in at Lifetime. Saturday I rode with the RBM ride and this time I managed to get dropped several times, but I also caught back up at least four times. I hung with the group longer than ever. Terry and I rode this morning. He needed a short ride, and good thing, because my legs were dead!


Monday Aug 13 - 35 min run; 4.5 miles - Glen Rose Texas

Tuesday Aug 14 - Tubing in San Marcos

Wednesday August 15 - Schlitterbahn

Thursday August 16 - Spelunking

Friday August 17 - Swim, Lifetime Garland - 250, 250pull; 2x250; 5x100 under 95, on 2:00; 5x50 under 45 on 60; 2x100 under 95 on 2:00; 50 in 45; 250 pull, 250 - 2500

Saturday August 18 - RBM ride - 80.8 miles; Speed Ave 18.3, Max 36.5; Cad 84 Ride Time 4:23 Loop1 - (1:55, Speed 17.0, Cad 83 32.8 miles) Loop2 - (2:29, Speed 19.2, Cad 85, 48.0 miles)

Sunday August 19 - Lovejoy Ride with Terry 30.4 miles bike; Speed Ave 16.5, Max 29.8; CAD ave 80; ride time 1:50

Total for the week:
Run - 4.5 Miles
Bike - 111.2 Miles
Swim - 2500 Meters

Total for Aug:
Run - 19.8 Miles
Bike - 392.5 Miles
Swim - 10200 Meters

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Workout Notes Week Ending August 12
The knee is not healing very fast, although it does seem to be doing better. That said, I don't think I would be comfortable running the Tri-Rock with the knee in its current state. Predictably the run on Monday hurt worse than the run on Friday. Saturday I did the RBM ride again but unlike last week, after I got dropped I did not have the energy to get back in the pack. Still I logged more miles and I should mention that it was 100 freaking degrees outside! Sunday I headed out with Terry and Kambiz for two loops of White Rock Lake. My legs were dead, but I survived the ride and racked up 130 miles for the weekend!


Monday Aug 6 - 35 min run; 4.3 miles.

Tuesday Aug 7 - Loos - 200, 4x(4x50, 200), 400, 300 pull - 2500

Wednesday August 8 -60 min lifecycle 20.0 miles

Thursday August 9 - Lifetime - 450WU, 3x(4x75 on 90, 80, 70/set, 300 pull), 6x50 on 60, 150 - 2700

Friday August 10 - 5.5 Miles Run 45 min

Saturday August 11 - RBM ride - 70.2 miles; Speed Ave 18.1, Max 33.9; Cad 84 Ride Time 3:52 Loop1 - (2:15, Speed 15.8, Cad 82 36.3 miles) Loop2 - (1:38, Speed 20.5, Cad 87, 33.9 miles)

Sunday August 12 - 2 loops of White Rock with Terry 62.8 miles bike; Recovery 23; Speed Ave 16.9, Max 29.2; CAD ave83; ride time 3:42

Total for the week:
Run - 9.8 Miles
Bike - 153.0 Miles
Swim - 5200 Meters

Total for Aug:
Run - 15.3 Miles
Bike - 281.3 Miles
Swim - 7700 Meters

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Saturday, August 18, 2007
What I did on my vacation Part 1
I went to Dinosaur Valley State Park and watched a snake eat a catfish!

How to kill a Catfish


Saturday, August 04, 2007
July Workouts
July was a good month - really I peaked perfectly for track and still got in lots of quality Swim and Bike work!

First Week of July
Run - 39.25 Miles
Bike - 60.1 Miles
Swim - 5500 Meters

Second Week of July
Run - 28.5 Miles
Bike - 60.0 Miles
Swim - 5600 Meters

Third Week of July
Run - 16.15 Miles
Bike - 60.4 Miles
Swim - 3000 Meters

Last Week of July
Run - 3.5 Miles
Bike - 123.0 Miles
Swim - 4700 Meters

Monday July 30 - 35 min run; 4.3 miles.

Tuesday July 31 -
Loos -
100 pull, 100 Free, 100 Kick, 200 Pull, 100 Free, 100 Kick, 300 Pull, 100 Free, 100 Kick, 200 Pull, 100 Free, 100 Kick, 100 Pull, 6x50 on 75, 200, 300 pull - 2500 Swim

Total for the month:
Run - 91.7 Miles
Bike - 303.5 Miles
Swim - 21300 Meters


YTD Totals:
Run 746.7 Miles
Bike 1444.2 Miles
Swim 132230 Meters

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Workout Notes Week Ending August 5
This week really built on last week in a number of ways. First, and most importantly, the knee is healing. I am not limping around anymore. But range of motion is still bad and it hurts when I run and to a lessor degree with swimming and biking as well. I have continued to build on my Situp, pushup, pullup, chinup and hip PT stuff exercises. Saturday I got up earlier and rode with the Plano Cycle Nuts, and then did the 905 ride. I got dropped again, but this time I took a shortcut and got back in the pack!

Monday July 30 - 35 min run; 4.3 miles.

Tuesday July 31 -
Loos -
100 pull, 100 Free, 100 Kick, 200 Pull, 100 Free, 100 Kick, 300 Pull, 100 Free, 100 Kick, 200 Pull, 100 Free, 100 Kick, 100 Pull, 6x50 on 75, 200, 300 pull - 2500 Swim

Wednesday August 1 -
30 min lifecycle 10.0 miles

Thursday
August 2 - Lifetime - 5x(50, 100, 150 - second and fourth 50 kick), 5x50, 3x250 - 2500 Swim

Friday August 3 - 5.5 Miles Run 45 min

Saturday
August 4 - RBM 905 ride; 65.2 miles Speed 17.8 ave, 41.8 max; CAD 86 ave; 3:38 ride time (warmup 32.5 miles Speed 16.4 Cad 80; 905 Ride 32.7 miles Speed 19.5 Cad 93)

Sunday
August 5 - Solo ride around White Rock Lake - 53.1 miles; Speed 17.4 Ave 29.4 max; CAD 89; Ride Time 3:03.

Total for the week:
Run - 9.8 Miles
Bike - 128.3 Miles
Swim - 5000 Meters

Total for Aug:
Run - 5.5 Miles
Bike - 128.3 Miles
Swim - 2500 Meters


Workout Notes Week Ending July 29
Last year I sprained my left MCL. I think this happened when I jumped into the pool at The Dennison Dash Triathlon last September. The knee has been sore since then, and of course running is the thing that most aggravates it. Apparently I sprained it again - probably during last weeks 1500. I spent this week barely able to walk, much less run. The range of motion for that knee is severely limited. Anyway no problem, on my run days, I just hit the lifecycle. Friday I did 30 minutes running as well. Also new for this week I finally joined Bob, Tom and Mary at Loos Natatorium instead of Lifetime for Tuesday Swim. Loos is a Long course (50 meter) pool. Half of it is also a diving well and its REALLY DEEP! Like it must be 30 feet deep. Its pretty freaky! :-) The other thing that I started back with this week are my hip PT exercises and lots of situps, chinups, pullups and pushups. And one more thing! Saturday I did the RBM 905 big dog ride for the first time in a while. Then Sunday I doubled up and rode to White Rock Lake with Mike Jones.

Monday July 23 - 30 min lifecycle 9.5 miles.


Tuesday July 24 -
Loos -
400, 4x100, 4x50, 2x200, 400, 200 - 2000 Swim

Wednesday July 25 -
30 min lifecycle 9.8 miles

Thursday July 26 - Lifetime -
4x100 (on 2:00), 5x200 (on 3:30 in 3:15), 2x(300, 2x150), 100 - 2700 Swim

Friday July 27 - 3.5 Miles Run 31:42

Saturday July 28 - RBM 905 ride; 50 miles Speed 17.5 ave, 31.8 max; CAD 91 ave; 2:51 ride time


Sunday July 29 - White Rock Loop with Mike Jones 53.7 miles; Ave 17.6; max 27.6 cad 88 ave 3:02 ride time

Total for the week:
Run - 3.5 Miles
Bike - 123.0 Miles
Swim - 4700 Meters

Total for July:
Run - 87.4 Miles
Bike - 303.5 Miles
Swim - 18800 Meters

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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