Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, July 27, 2008
Workout Notes 2008 Week 28
This week I was more settled into the new schedule. The pair of 600s on Saturday were certainly not up to snuff. I guess my legs were still a bit tired. Saturday's 120's were fun - nothing like trying to wind up some sprints. I was hell bent on getting that last one under 14, and while I was successful, I nearly tripped as I was completely out of control!

Sunday's ride looked like it was going to be a solo effort. I headed out to White Rock Lake. But as I was rolling down Waterview I spotted Tim, Mike and Kathy coming from the other direction. Instead, I hooked up with them and did the Sachse loop and then came back on Renner. From Murphy Road to 75 Tim and I got every stoplight green (six miles worth), Tim sat on my ass and I pulled him pretty fast through that section. We waited a while for Mike and Kathy at the new TI plant. Then at Custer, Kathy had a small fall at the light. But worse, at Waterview she got her tire stuck in a seam in the road and fell HARD busting her rear shifter in the process and getting pretty scrapped up. But she finished the ride. Tough girl.


Monday July 7 - Intervals - Timberglen park 16x:30(:60) MaxHR - 178 - 7.8 miles run (157).

Tuesday July 8 - 45 minutes easy distance from Lifetime dallas - 5.4 miles run (160).

Wednesday July 9- 500 WU, 5x100 on 1:45 with fins and paddles, 5x100 on 2, 4x75 (2xfins, 2x swim), 4x75(2x paddles, 2xswim), 4x75(2xkick, 2xswim), 6x50 on 1, 300 easy - 3000 solo (161).

Thursday July 10 - SMU 2x600 - 6.75 Mile Run
600 - 34.8, 70.2 (35.4), 1:46.1 (35.9)
600 - 34.9, 70.4.6 (35.5), 1:45.8 (35.4)- 186 Max HR

Friday July 11 - 500WU; 5x100(25 kick, 75 swim, 50K/50S, 75K/25S; 75S/25K, 100S); 2x(10x25 kick on 30 Fins, 5x50 on 55; 250 pull); 100 Kick; 200 Swim; 200 Pull - 3000/wMary (160).

Saturday July 12 - SMU - 8x120 - 6.75 miles run (187 Max HR)
100 Splits: 15.8, 15.6, 14.9, 15.0, 14.7, 14.3, 14.3, 13.9

Sunday July 13 - 56.1 miles bike w/Tim, Mike and Kathy, 17.5 ave, Cad 78, ride time 3:11.

Weight 157-161

Total for the week:
Run - 26.7 Miles
Bike - 56.1 Miles
Swim - 6000 Meters

Total for July:
Run - 50.95 Miles
Bike - 219.1 Miles
Swim - 9000 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

Coach Vaughan Running Program

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Workout Notes 2008 Week 27
This was kind of a crazy week for a buncha reasons. First off this was the first week with no tuesday night track. I do better with a regular routine. Second - fourth of july week - so that was another change in routine since we scheduled the S-T-H 100 for that day. Coach Vaughan had me on the track Thursday and Saturday. I did pickups on Thursday and while I started fasted and had a tighter set compared to the same workout on June 21, Coach suggested that the other set was the preferred approach. It was not surprising that on Saturday my legs were trashed from riding 100 miles on the bike at an average pace above 18 MPH. What I only realized today was that my 500, 700 workout was supposed to be 700 THEN 500. Sheesh. My legs were apparently not the only thing not working. In spite of the lack of speed Coach Vaughan was pleased that I ran very even splits and did not die at the end. Ahem. Sunday Vic dragged me out on the bike again, and we did a 62 mile loop. I managed to pick up a staple in the tire and then flatted the rear again a couple of miles down the road. Nothing like two flats in one ride. Sheesh. With all of the bike and running - I only managed one day at the pool.

Monday June 30 - Intervals - Timberglen park 10x:70(:90) MaxHR - 187 - 8.8 miles run (159).

Tuesday July 1 - 64 minutes easy distance from Lifetime dallas - 8 miles run (159).

Wednesday July 2- 3000 Swim.

Thursday July 3 - SMU 6x400 Pickups 7.75 Mile Run
400 - 37.4, 73.0 (35.6)
400 - 38.2, 73.6 (35.4)
400 - 36.8, 72.7 (35.9)
400 - 37.1, 71.9 (34.8)
400 - 36.7, 71.2 (34.5)
400 - 37.6, 72.2 (34.6) - 190 Max HR

Friday July 4 - Stoopidr than hell 100 - 102.7 miles bike.

Saturday July 5 - SMU - 500, 700 - 6.5 miles run
500 - 18.3, 36.0 (17.7), 53.5 (17.5), 71.2 (17.7), 128.8 (17.6)
700 - 36.8, 73.1 (36.3), 149.8 (36.7), 2:08.0 (18.2)

Sunday July 6 - 60.5 miles bike w/Vic, 16.8 ave Cad 77 ride time 3:35.

Weight - 159.

Total for the week:
Run - 33.05 Miles
Bike - 163.0 Miles
Swim - 3000 Meters

Total for July:
Run - 24.25 Miles
Bike - 163.0 Miles
Swim - 3000 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

Coach Vaughan Running Program

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Sunday, July 06, 2008
Third Annual StoopdR than Hell 100
This year Vic decided to join the crew from last year for the S-T-H-3, representing a 20% increase in participation. My plan was to leave the house at 4:55 with anyone who wanted to start there. Then we would ride over to Vic's place and then on the meeting place at Renner and Northstar.

It was a good plan except that Mike pulled in my drive at 4:55 and it took him a few minutes to get going. Meanwhile Vic was calling me so I told her to ride over to our place. We ended up leaving at 5:05. Mike and I expected Tim to be at our house, but when we got to the meeting point he was there with Super Dave and Terry. I think Tim was running late too.

It was a nice morning very little wind. For reference, this is the official route. Unlike last year, we all pretty much stuck together all the way to the first stop in Van Alstyne. We loaded up on Gatorade there and then headed out to Sherman. In Sherman we extended the route beyond what Terry and I had done the last two years in an effort to make sure it was an honest 100 without having to add some loops at the end. As we started back, we had the first failure, right on the 75 access road in front of TI mike blew a tire. I found a nice shade tree and took a cat nap!

The was a very slight headwind, and now it became apparent that Vic was going to trash the field. I got on her wheel and followed her all the way back to Van Alstyne. What a machine. Everyone was still pretty much hanging together, but Super Dave was looking a little green around the gills. We loaded up on GatorJuice, Ice and Water and headed out for the last 33 miles. Once again I got on Vic's wheel and hung with her. When we got to 121 in Anna, we had to wait a bit and let everyone catch up. Then it was off again until we got McKinney. There Terry wanted to stop a the QT, which was a great idea, as I was running low on Juice again. At this point Dave was hurting for sure, but anyone can do 15 right?

And so Vic and I hammered the rest of the ride until NStar and Renner, then we did a couple of loops to make sure everyone made it in. Which they did.

According to The Polar, we averaged 18.1 MPH for the ride, and that is pretty damn impressive for 102 miles!

And we had a 100% increase in finishers this year!

Metrics:
Distance: 102.7 Miles
Velocity: 18.1 MPH
Ride Time: 5:39

Stoopidr Than Hell Finishers:
Chris(3)
Terry(3)
Super Dave(2)
Mike(2)
Tim (1)
Vic (1)

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June Workouts
Run and Swim are down a bit from May. May featured a week in France, which accounted for the higher run totals. And May had more swim days. That said, during June I really kicked it up a notch on the Bike. Vic is training for Iron Man Louisville, and so I guess I am really just part of her evil plan. Anyway it was OK since we have the StoopidR than Hell 100 coming up in July. Relative to last June I have more run and swim but slightly less bike.

June was a perfect month. I have not missed a workout since March 29. I have missed three days total for the year.

First Week of June
Run - 22.5 Miles
Bike - 84.4 Miles
Swim - 6000 Meters

Second Week of June
Run - 24.4 Miles
Bike - 68.0 Miles
Swim - 6550 Meters

Third Week of June
Run - 32.9 Miles
Bike - 85.5 Miles
Swim - 3000 Meters

Last Week of June
Run - 26.65 Miles
Bike - 83.3 Miles
Swim - 6000 Meters

Total for June:
Run - 122.75 Miles
Bike - 321.2 Miles
Swim - 21550 Meters

Total for 2008:
Run - 732.2 Miles
Bike - 1334.4 Miles
Swim - 150244 Meters

Back to: January * February * March * April * May

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Workout Notes 2008 Week 26
I started this week the same as last, with an easy 5.4 mile run from the gym at lunch time. Tuesday was the last track meet at Lukes. I was scheduled for the mile. Don Lucas decided to run a Masters heat for the mile. It was questionable whether I should have run with that group or with a faster open heat. But I saw Bob Smeby calling me out, so I figured what the heck. Plus Don was running this as the third heat - that provided me an opportunity to race and get over to help with Marissa's soccer team. Bob told me that he was hoping to beat 5:12. Since I had run 5:11 two weeks ago, we would have a good go of it. There were only four of us in the heat. When the gun went off, I got right on Bob's shoulder. The pace seemed a bit fast. Sure enough we hit the 440 in 71, waaaay too fast. Bob!! Either exuberance had kicked in, or his plan was to kill me. I was not sure which it was. I kept hanging on his shoulder and we came through the 880 in 2:30. Better. We had the wind to our back on the backstretch so with 700 to go, I relaxed my stride a bit and I moved ahead of Bob. I sensed that he did not go with me so while continuing to relax, I worked on my turnover. We came through 1320 in 3:51. With 300 to go and the wind to my back I pushed hard. Bob was still not with me, but the dude is dangerous, so gave it everything I had for the last 100. Bob was a couple of seconds behind. This was a great race, and Don Lucas complemented me on my effort!

With the end of Tuesday night track meets, there was no Saturday speed session. Instead I did a long easy distance run of 68 minutes about 9 miles. Sunday Vic, MikeK and I were going to head up to McKinney, but there were some storms, so I concocted a ride from Allen to Lucas, to Wiley - down the dam road, to 78, to 205 south to Rockwall, back to Richardson and Plano and then back.

Not a bad week!

Monday June 23 - 5.4 miles (43 min, 143 Ave HR) easy distance run from Lifetime Dallas (159).

Tuesday June 24 - The Mile (5:11.27 - 71.25, 2:30.01 (78.76), 3:51.57 (81.56), 5:11.27 (79.70) - 3.75 miles run. (No warm down).

Wednesday June 25- 3x(100 swim, 100 kick, 100 pull, 2x100 on 1:50, 1:45, 1:40)), 500 pull, 2x(4x50 on 1, 50 kick), 500 pull - 3000 - (162) w/Mary.

Thursday June 26 - 20x:30 (:60) Timberglen MaxHR - 185 - 8.5 miles run (160).

Friday June 27 - 400, 4x50 kick on 70, 200 pull, 2x(2x100 (25 fast/easy) on 2; 200 pull under 3); 2x(2x50 kick on 75, 2x50 swim on 50) 4x75 pull on 90; 5x(50 25kick, 25 swim on 1:10); 5x50 as (kick easy, swim hard), 4x50 pull - 3000 w/Mary (160)

Saturday June 28 - 68 min run through the hood. About 9 miles.

Sunday June 29 - 83.3 miles bike, 4:52 ride time, 17.1mph ave speed, 78 Ave CAD.

Total for the week:
Run - 26.65 Miles
Bike - 83.3 Miles
Swim - 6000 Meters

Weight - 159-162

Total for June:
Run - 112.95 Miles
Bike - 321.2 Miles
Swim - 21550 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

Coach Vaughan Program

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Workout Notes 2008 Week 25
I had thought last week was a living hell. Not even close to what this week brought!

Monday I was able to run during the day, and I did a very nice43 minute loop from the gym. Even though it was hot out in the full sun, my HR stayed well within easy mode. Tuesday, I did the 800 meters and this time I managed to knock more than a second off my time, getting down to high 2:17's. I was pretty happy with that.

Meanwhile, over the previous weekend Reagan had not been felling very well, and she was running a low grade fever. Finally on Tuesday, Fran took Reagan to the doctor. Wednesday she was still not better and back to the doctor, at that point they admitted her to the hospital. She was dehydrated so they gave her some fluids and ran a buncha tests. Well she did not get any better, so finally on Wednesday night, they gave her some IV antibiotics. It was not until very late Thursday night that the fever broke and she started to feel a bit better. And late Friday she was finally released to come home. They never were able to tell us exactly what the problem was either. All tests (and they ran tons of them) came back negative.

This was both stressful just having the kid in the hospital, but then also I had to be a single dad for Marissa and Logan. Yikes!

Needless to say, I missed my swim on Wednesday. Instead I left work early and took Logan to soccer practice and I did 45 minutes of jogging at the Sting Soccer Complex. Thursday I took the kids to Grandma and Grandpa's and went to work. At lunch I headed to the gym and I ran from there to get my interval work in. Friday, after Fran and Reagan got home, I was able to get a swim in at Lifetime Garland. Saturday Morning, we had several Soccer games. Rather than head down to SMU and meet Coach Vaughan, I opted for an earlier workout at Naaman Forest High School. I got off to slow start with the 6x400 pickups, but I was nailing them at the end. When I showed him the splits, Coach Vaughan was pleased with the work. As I was leaving the track, a lady who had been out there jogging, passed by and said to me, "I want to be like you when I grow up!" Too Funny.

Sunday, Victoria and I met MikeK and we went back out to those Wyndhaven hills. On the first loop, we saw Mike Jones, Tim, and Kathy and they took us on a longer loop up Josey Lane. We did three of those suckers before the day was out. MikeK hit a huge pot hole and flatted the front and the back. That was a long stop in the middle of the ride.

Monday June 16 - 5.4 miles (43 min, 143 Ave HR) easy distance run from Lifetime Dallas.

Tuesday June 17 - Lukes #6 800M (2:17.93 - 67.83, 70.100 - 5.25 miles run.

Wednesday June 18 - 45 min run at Sting 5.5 miles.

Thursday June 19 - 8x2:00 (2:00) Timberglen MaxHR - 183 - 9.0 miles run.

Friday June 20 - 500WU, 5x 100 swim build, 3x(100 kick, 100 pull, 100 swim), 1x 100 easy, 2x 150 / kick 50 fast easy 100, 1x 200 pull, 500 - 3000 (lifetime garland).

Saturday June 21 - 6x400 Pickups (Naaman Forest) Goal - Second 200 2-4 seconds faster than first 200. Lap jog recovery:

1) 76.9 (40.1, 36.8)
2) 73.1 (37.9, 35.2)
3) 72.0 (37.7, 34.3)
4) 70.2 (36.3, 33.9)
5) 69.6 (36.1, 33.5)
6) 69.2 (36.1, 33.1)

7.75 miles run - 189MaxHR

Sunday June 22 - 85.5 miles bike, 4:48 ride time, 17.7mph ave speed, 78 Ave CAD.

Total for the week:
Run - 32.9 Miles
Bike - 85.5 Miles
Swim - 3000 Meters

Weight - 158-160

Total for June:
Run - 87.3 Miles
Bike - 237.9 Miles
Swim - 15550 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

Coach Vaughan Program

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Friday, July 04, 2008
Workout Notes 2008 Week 24
Monday was a living hell at the office. It turned out nicely that when I got home, I got Miss Logan to come run with me (she rode her bike). We went down to the park, she fed the ducks, then we jogged to the playground where Logan goofed around, then we headed home. I needed something easy and this was perfect. Tuesday was the mile. Again. This time though, I actually felt better coming into the race. The plan was to run 2:34 for the first half. I came though in an easy 2:36, but I was strong. For the first 900 meters I paced off of my buddy Karl. There was a whole group of us running together. At 900 Matt Lucas took over for Karl and I paced off of Matt. I was scared of dying due to the collapse the week before. With 400 to go I felt really strong and stayed with Matt. Then with about 100 to go I figured if there was a move to be made, I better make it. I gave it everything that I had, and passed Matt and the rest of them. I came through in 5:11 which was good enough for top Masters!

I don't remember much about my swim on Wed or Fri except that Mary tried to kill me. But I had a good 10x60 interval session on Thursday. Then on Saturday I did the USATF Southwestern Association Track Meet. I entered the 800 and posted a slightly better time than the 2:19 I ran at Lukes#1. That was encouraging!

Sunday I rode with MikeK and Victoria. We went out to Wyndhaven and did some loops out east that include some big ass hills. I had never ridden out there. Not bad.

Monday June 9 - 4.3 miles easy job with Logan at Breckinridge

Tuesday June 10 - Lukes #5 The Mile (5:11 - 77.22, 2:36.86(79.64) 3:57.20(80.34), 5:11.58(74.38)) - 5.75 miles run.

Wednesday June 11 - 500WU-2x150-pull,kick,swim on 3, 3x100 on 2, 6x50 on 1, 2x150-pull,kick,swim on 3, 3x100 pull on 1:50, 6x50 pull on 50, 2x150-pull,kick,swim on 3, 3x100 on 2, 300 pull - 3200 w/Mary

Thursday June 12 - 10x60 (:60) Timberglen MaxHR - 187 - 8.1 miles run.

Friday June 13 - 600-5x50 (kick, swim, swim kick) on 75, 250 pull, 2x150 (swim, kick, pull), 3x(8x25, 100 pull 6x50, pull on 50, 55, 60), 100, 50 - 3350 w/mary

Saturday June 14 - USATF Southwestern Association Championships 800 - 2:19.05 (67.9, 71.15) - 5.25 miles run.

Sunday June 15 - 68 miles bike, 3:57 ride time, 17.2mph ave speed.

Total for the week:
Run - 24.4 Miles
Bike - 68.0 Miles
Swim - 6550 Meters

Weight - 158-162

Total for June:
Run - 54.4 Miles
Bike - 152.4 Miles
Swim - 12550 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

Coach Vaughan 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