Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Friday, December 19, 2008
Workout Notes 2008 Week 49
Week 49. Really? Three more weeks in the year! Yikes!

Thursday was the first track workout of the fall season. In fact, I think I only have three track sessions on the calendar this fall. Still it was fun to get on the track. Coach Vaughan punched up 3x1000. Since I had no real idea of pace or time, so I figured I'd start at 82 pace and see what happenned. One the first one I hit the first lap in 82 - perfect, came back with an 83 but then finished with a 38. Then as I was getting ready for my second one, Coach Vaughan turned up. He had wanted me to run this workout on Wednesday not Thursday since I had the Penguin Run programmed for Saturday. So he cut it down to 2x1000. Heck anyone can run one more. For the second 1000, I came through in 78; came back with another 78 and finished again in 38 (with the last 400 at 76). Really nice workout. Felt great. Strong.

Thursday night I asked the kids whether I should run the Penguin Run vs the Rudolf Run on Saturday. They wanted more penguins (the very cool penguin awards), and I suggested that if they wanted penguins, then they should run the race themselves. And so on Friday, Reagan unexpectedly announced to her Gymnastics coach that she would NOT be at practice Saturday because she would be running the race with her dad! And on Saturday that's exactly what we did, adding two more penguins to the gaggle.

Sunday I wimped out on riding the bike. It really was not that cold (40s), but Vic and Terry were elsewhere, and I was not that motivated to find another group to ride with. Nor was I that motivated to go solo. So I took the lazy man approach and knocked out an easy, recovery 12 miler. That was my first week with no bike since Aug 25, when we were in Austin for soccer!

Monday Dec 1 - 12x:45(:60) Carpenter Park (164) - 8.0 miles run.

Tuesday Dec 2 - 400WU, 4x(4x50 pull on 55; 200 as 2x(25 kick, 25 stroke, 50 swim); 8x25 on 30 as 2x(3x25 swim, 1x25 kick)) 200 pull - 3000 (165)

Wednesday Dec 3 - 61 min, 8.0 Mile Run. (163)

Thursday Dec 4 - SMU 2x1000 - 7 miles run.
1000 - 82.8, 2:45.8 (83.0), 3:24.2 (38.4)
1000 - 38.7, 78.6 (39.9), 1:58.6 (40.0), 2:36.6 (38.0), 3:14.6 (38.0).

Friday Dec 5 - 500 WU, 3x(300pull on 5, 2x150 on 3, 4x 50 on 55) 2x50 on 55 - 3000

Saturday Dec 6 - Penguin Run - 2 mile race - 5:38.1; 11:16 (5:38). 5.7 miles run.

Sunday Dec 7 - 12 miles run, 1:36

Weight: 163-165

Total for the week:
Run - 40.7 Miles
Bike - 0 Miles
Swim - 6000 Meters

Total for Dec:
Run - 40.7 Miles
Bike - 0 Miles
Swim - 6000 Meters

Back to 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

Coach Vaughan Running Program

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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