Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Monday, December 22, 2008
Workout Notes 2008 Week 50
Monday I continued the newly issued speed program from Coach Vaughan with an 8x70 grass work out. Tuesday I punched up 25 50's with 40 as the goal pace. That was a strong workout. Wednesday was supposed to be a track workout. It was really cold and really windy. Coach Vaughan could not make it to the track either. I also needed to take Logan to her soccer practice, so I asked Fran to meet me at Pearce HS track. Well she started complaining about that. And Logan was complaining about practice. All of that put me in a bad mood. I did my warmup and strides. And I got to think about the fact that my race was Sunday not Saturday, which meant that Thursday Track would be plenty of time for recovery. So I just did a few more strides, blew off the speedwork and did a long jog. Thursday I went to SMU and did the programmed workout. It was not quite as cold and windy as Wednesday, so that turned out to be a good call. Saturday Terry and I dragged Vic for a ride down to Preston Road and back. This was a fairly relaxed 40 miler. Then Sunday was The Dallas White Rock Marathon (and Relays.) I ran the final leg which was 6+ miles. Once again I posted some of my fastest times for this distance in 8 years or more.


Monday Dec 8 - 8x:70(:80) Carpenter Park (162) - 6.75 miles run.

Tuesday Dec 9 - 500WU, 5x(5x50 on 1 in 40, 250 pull) - 3000 Meter Swim (163)

Wednesday Dec 10 - 50 min easy distance (pearce) +10x100 strides - 7.25 miles run

Thursday Dec 11 - SMU 2000; 3x600 - 7.6 miles run
2000 - 78.5; 2:40.6 (82.1); 4:03.3 (82.7); 5:26.9 (83.6); 6:50.0 (83.1)
(15 min)
600 - 38.9; 1:17.6(38.9); 1:56.0(38.2)
(400 jog)
600 - 37.6; 1:16.8(39.2); 1:55.0 (38.2)
(400 - jog)
600 - 38.9; 1:17.0(38.1); 1:55.7(38.7)

Friday Dec 12 - 500WU; 2x150 in 2:15 on 2:45; 4x75 on 90; 6x50 under 45 on 1; 300pull; 300as25 kick, 50 swim, repeat; 6x50 under 45, on 1; 200 pull; 2x100 on 1:50; 4x50 under 45 on 55; 100 easy - 3000M Swim (163)

Saturday Dec 13 - Preston & LBJ with Vic and Terry (ave 15.5; cad 74; ride time 2:34) 40.1 miles bike.

Sunday Dec 14- Dallas White Rock Marathon Relay - 10.4 miles run
6.1 mile relay leg: 5:47, 6:02; 6:09; 6:13; 5:39; 6:14; 1:25 (37:32)

Weight: 162-163

Total for the week:
Run - 32.0 Miles
Bike - 40.1 Miles
Swim - 6000 Meters

Total for Dec:
Run - 72.7 Miles
Bike - 40.1 Miles
Swim - 12000 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 * 49

Coach Vaughan Running Program

---

Labels: , , , ,



Comments: Post a Comment

<< Home

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