Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Thursday, November 27, 2008
Sachse High School Turkey Trot
It's hard to believe but it has been almost four years since I ran a road race. Thanksgiving is my traditional opening day for road racing season. The premier race in Dallas is the Dallas YMCA turkey trot, which is an eight mile run and it draws 30,000 runners. Instead of that madness, I chose to run the Sachse High School Turkey Trot, which is a 3 mile, low key affair that is contested just a few miles from home.

This was a great choice for me, as I really had little idea what kind of shape I was in.

For the race I brought a brand spanking new pair of Brooks T5 racing shoes. And when I say brand new, I mean it - I had not run one meter in these bad boys before the race. It was a beautiful morning - in the forties, clear and not much wind. The only downside, was the stupid cat attacked my big toe last night, ripping the shit out of it. Not really ideal for road racing. Ahem.

At the start there was one young kid doing some strides who looked pretty fast and scary. There was also a masters runner I did not know who was doing some strides. I was not sure what to make of this guy. Of course the start was loaded with a buncha high school kids, and I figured they would all go out really hard, and a few of them - the cross country kids, might be able to keep up the pace.

Well sure enough, the gun went off and right outta the shoot there were probably 30 runners ahead of me, including the masters guy. And sure enough after the first quarter mile, I had passed two thirds of them, with only a pack of 10, including masters guy in front of me. This section of the race was on a wide two lane street, with a slight down hill for 600 meters or so and then a slight uphill for 600 meters or so, then a turn around and back down the other side of the street. As soon as we hit the first up hill section, I started picking off the guys in the pack of 10. Just before the turn around I passed the masters guy. I was now in third position, with the young speedy kid already a minute or more ahead in first. I was right on the shoulder of another young kid who was in second.

I ran with that kid all the way back on the return section. He was determined not to let me pass him although I did get manage to get in front of him briefly. He quickly recovered and captured the lead again for good. We had two short but steep inclines and he killed me on both. Both times I recovered. I was with him as we headed for home, but with 200 meters, he completely out kicked me - and I was trying hard.

I finished third overall, first masters, in 16:52. There were no mile markers on the race course, so I have no idea what the mile splits were. This is probably a 3 mile PR and puts me pretty darn close to my 5K PR of 17:18. (Update: I ran 16:45 for 3 miles during the 1998 Jogr Egg Nogr 5K, when I ran 17:18...Pretty darn close!) I checked the race distance on the amazing GMap Pedometer, and it looks to be accurate! Masters guy finished just behind me in fourth - he won the 50-54 AG.

After the race, I talked with the kid who finished second. He is, of course, the captain of the Sachse High School Cross Country Team. And so it is no doubt that he had to defend his home turf. The fast guy won in sub 15 time. He too, was a recent graduate of Sachse High School and still holds all of their cross country and track records.

Turkey Trot 08

Turkey Trot 08

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Tuesday, November 25, 2008
How runners dream....
"Where water bottles grow on trees
and no one ever gets sore knees
and burning extra calories
is accomplished with the greatest of ease"

Check out the latest creation from Brooks.

"Help us make the dream to find a cure for breast cancer come true. For every view of our Dream video from now through Dec. 21, we'll donate five cents--up to a maximum of $25,000--to Seattle’s Fred Hutchinson Cancer Research Center, earmarked for breast cancer."

Enjoy...



Sunday, November 23, 2008
The Plan
Weird week this week...Race Thursday...10 soccer games on Fri and Sat starting at 0800...

Monday: 12x:60
Tuesday: 3000 Swim
Wednesday: Bike
Thursday: 3 mi Race
Fri:45-60 min easy distance
Sat: 90 min run
Sun: 3000 Swim

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Fire up the Brewing Machine!!
Today seemed like a good day to fire up the brewery. That said, I had a bit of trouble getting my grains at the right temps. That also accounts for the lowered specific gravity. The color of this batch is a bit lighter than recent batches.

7.0 lbs Pale Malt Extract
2 lbs. Ground Weyermann's Carafoam Crystal Malt
6.0 - 7.0 Gallons of Water
2.0 ounces of Cascade Hops (7.4%) Boiling
0.5 ounce of Glacier Hops (5.3%) Finishing
Wyeast 1028 London Ale Yeast

Specific Gravity: 1.045

Update Nov 30: Specific Gravity: 1.013 (Hmmm, that was fast! Anyway, racked this and added a half ounce of Glacier hops).

Update Dec 7: Specific Gravity 1.011 - Added 2 quarts of gyle, and put in the bottle.

Update Jan 11: Color is lighter than the previous batches. I am not sure why. This is a very drinkable batch. Carbonation is perfect.

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Workout Notes 2008 Week 47
The legs were starting to feel a bit dead this week. Both Interval workouts were solid, after a good warmup. I could not manage to get under 60 for my 8 mile run on Wednesday. Friday, I left my swim workout on the printer before I went to the pool, so instead I just did the braindead 1000's - but really not bad to swim long and at pace. Saturday I took Logan to soccer practice and ran a long run from there. But I took a wrong turn. Still I managed 13.1 in 93 - that was really fast. Felt good too. Sunday was an easy ride with Vic. Not as cold as I had been expecting.

Monday Nov 17 - 8x2:00(2:00) plus 50 pushups, 80 crunches. 9 miles run. (162)

Tuesday Nov 18 - 500WU 3x(300, 300 pull, 4x50 on 55) 2x50 on 55 - 3000 Meter Swim (164)

Wednesday Nov 19 - 8 mi run 61 min - (163)

Thursday Nov 20 - Intervals Carpenter Park, 16x30(60) Plus 100 pu; 160 Crunches 7.8 miles run. (163)

Friday Nov 21 - Lifetime Plano - 500WU, 1000pull, 1000, 5x100 pull on 1:50 in :90 - 3000 (163)

Saturday Nov 22 - Run from Sting, 13.1 miles, 93 min.

Sunday Nov 23 - Rockwall loop (16.2 Ave, 74 CAD, ride time 2:10) w/Vic 35.1 miles bike.

Weight: 162 -164

Total for the week:
Run - 37.9 Miles
Bike - 35.1 Miles
Swim - 6000 Meters

Total for Nov:
Run - 123.2 Miles
Bike - 208.7 Miles
Swim - 18000 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

Coach Vaughan Running Program

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Saturday, November 22, 2008
Workout Notes 2008 Week 46
Finally some cold weather hit North Texas. Except I don't really care for it that much, and plus it takes time to adjust. On Monday, I completely wimped out and instead of doing my intervals at Carpenter Park, I ran them on the stupid treadmill. I really hate the treadmill; this was the first time in 14 months since I had set foot on that stupid contraption. Wednesday I hammered the 8 mile run, the first time that I done it under an hour in a very long time. Saturday was really cold with a nice north wind. Terry lead Vic and I on the thirty mile loop through Fairview. At 14.9 MPH, that was a pretty pathetically slow ride. And I was frozen. At the end of the ride we did manage to stop at Starbucks. When I got home, I got this note from Terry:

during the ride i was having some problems uncleating my left foot from the pedal. took some effort to release the left foot at starbucks. when i got on the bike to ride home from starbucks i noticed that the left cleat had rotated 90 degrees. evidently two screws fell out. so i was riding the last two miles with my left foot slipping until i noticed that it was cleated in the pedal. i got home and was unable to release my left foot. so i hobbled with the bike cleated to my left foot into the backyard and tried to sit down, eventually falling down on the grass. i could not loosen the bike shoe to take my foot out because i had on the bike shoe booties. finally with some effort i was able to open up the bootie so i could loosen the shoe and then remove my foot.
apparently i did not tighten the screws that hold the cleat to the shoe?
I cant get the though out of my head of Terry rolling around the yard trying to get his foot outta the pedal!

Sunday I got up and ran my 12 mile loop. I was not just running easy, and it took me almost 1:40. Now that is the slowest 12 miler ever. Sheesh. I did not think it was that slow. Anyway, afterwards Vic still wanted to ride. Give it a rest! Anyway, She, Mike K and I did the McKinney loop a bit faster than the loop from Saturday. Sheesh!

Monday Nov 10 - 6x2:30 (2:30) on the stupid treadmill HR Max 164. 8.2 miles.(162)

Tuesday Nov 11 - 500WU, 5x100pull on 2 under 85, 100, 150 pull, 250, 250pull, 250, 2x(150, 150 pull), 4x50 on 1, 4x50 pull on 55 - 3000M Swim.(163)

Wednesday Nov 12 - 8 mile run from Lifetime Plano - 59 min. (162)

Thursday Nov 13 - Intervals Carpenter Park, 10x70 (80) Plus 100 pu; 160 Crunches 8.8 miles run. (162)

Friday Nov 14 - Lifetime Plano - 300WU 2x(3x200 (swim, kick, pull) on 3:30, 6x75 on 1:30), 3x200 (swim, kick, pull) on 3:30 - 3000 Meter Swim (163)

Saturday Nov 15 - Bike with Terry, Vic - Fairview Loop. 14.9 Ave, CAD 68, Ridetime 2:09 - 32.9 Miles Bike.

Sunday Nov 16 - 12 mile run solo, 1:39.
- Bike with Vic and Mike K - Mckinny Loop - Ave 16.3 Cad 77, ride time: 2:23 39.1 Miles Bike

Weight: 162 -163

Total for the week:
Run - 37.0 Miles
Bike - 72.0 Miles
Swim - 6000 Meters

Total for Nov:
Run - 85.3 Miles
Bike - 173.6 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

Coach Vaughan Running Program

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State Champion
Today was the North Texas State Gymnastics Championships for Level 5P, which is the level that Reagan competes. She finished second on the Vault (8.725), third on the bars (8.9), 6th on beam (8.4) and 6th all around (34.7).

Amazing.

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GMaps Kicks it up a notch
I have been a fan of the GMap Pedometer for a while. Basically its a nifty tool for mapping running and bike routes. I have quite a collection of routes mapped out. That said the tool was kind of clunky to use - particularly to map out bike routes. In fact I had given up on using it map bike routes because of problems that it had.

Today, I had to take Logan down to StingLand for a two hour soccer practice. I figured I would do a 12 mile loop while she was practicing. I fired up the GMapper and lo and behold NEW FEATURES!! Automatic route mapping!!! Woo-Hoo. I mapped out this 12 miler in a few seconds. A map like this would usually take 10 minutes or more to create. Phenomenal.

A+++. Check it out!!

PS: Of course just cause one plots out a route does not mean that one can read a map. Ahem. I missed the turn on to Forest, and instead did this 13.1 halfathon. I must have been hyped up too because I ran it in 91 minutes!!

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Friday, November 21, 2008
What the heck???
This just in from a collegue:

I’m scheduling a meeting Monday morning to discuss this.

 I understand that both Chris and Martin are trying to take next week off so we’ll try to keep it to ½ hour


Hello??  What part of I am off do you not understand?  And given that this meeting is get Chris and Martin on the same page whats the freaking rush??

Sheesh.

Unreal.

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Tuesday, November 11, 2008
Workout Notes 2008 Week 45
Speed! Monday was the first day of speed, after 10 weeks of strength workouts! Tuesday was kind of a fun swim, with each interval shorter and faster! Wednesday was the huge freaking wind, between that and dead legs from Monday, this run was slower than expected. Saturday, I ran at noon, between soccer games, adding to my usual loop to get it right at 12 miles. I was very surprised to get this under 90 minutes. Sunday, it was cold and my legs were dead. And it was really windy. Still I managed 3 hours on the bike down to White Rock Lake and back.

Monday Nov 03 - Intervals Carpenter Park 8x90(:90) 178 Max HR - 9 miles run. (161)

Tuesday Nov 04 - 500, 500pull, 400, 400 pull, 300, 300 pull, 200, 200 pull, 100, 100 pull - 3000 swim. (162)

Wednesday Nov 05 - 8 mile run from Lifetime Plano - 63 min. (162)

Thursday Nov 06 - Intervals Carpenter Park 12x30 (:60) 173 Max HR - 7.3 miles run. (162)

Friday Nov 07 - Lifetime Garland - 500WU, 5x100pull on 1:50 under 85, 100, 150 pull, 250, 250pull, 250, 2x(150, 150 pull), 4x50 on 55, 4x50 pull on 55 - 3000M Swim. (165)

Saturday Nov 08 - New 90 minute run 12.0 miles run.

Sunday Nov 09 - Solo ride to White Rock Lake (Speed 16.0, Cad 77, Ride Time 2:59:50) - 48.1 miles bike.

Weight: 161 -165

Total for the week:
Run - 36.3 Miles
Bike - 48.1 Miles
Swim - 6000 Meters

Total for Nov:
Run - 48.3 Miles
Bike - 101.6 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

Coach Vaughan Running Program

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Wednesday, November 05, 2008
A bit windy?
This just in from the weather folks:

...WIND ADVISORY REMAINS IN EFFECT FROM NOON TODAY TO 6 PM CST
THIS AFTERNOON...

SUSTAINED WIND SPEEDS OF 20 TO 30 MPH WITH GUSTS TO 35 MPH WILL OCCUR TODAY. WINDS WILL DIMINISH AFTER SUNSET.

This ought to be an interesting development for today's run, which is basically a north, south loop. I think I will need to run the regular loop backwards, which will give me the wind to my back for the middle half of the run.

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Monday, November 03, 2008
October Workouts
October was very similar to September, with just slightly more work in all categories. I have been feeling stronger. Blackland was a really good effort. Last October I had knee surgery but then racked up nearly 300 miles on the bike!

I missed one day of work the last week of October - the fifth day off of the year.


First Week of October
Run - 24.5 Miles
Bike - 55 Miles
Swim - 3000 Meters

Second Week of October
Run - 18 Miles
Bike - 104.6 Miles
Swim - 6300 Meters

Third Week of October
Run - 26 Miles
Bike - 13.5 Miles
Swim - 6400 Meters

Fourth Week of October
Run - 30.9 Miles
Bike - 51.5 Miles
Swim - 6000 Meters

Last Week of October
Run - 12.8 Miles
Bike - 0 Miles
Swim - 6000 Meters


Total for October:
Run - 112.2 Miles
Bike - 224.6 Miles
Swim - 27700 Meters

Total for 2008:
Run - 1187.2 Miles
Bike - 2231.0 Miles
Swim - 243952 Meters

Back to: January * February * March * April * May * June * July * August * September

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Sunday, November 02, 2008
Workout Notes 2008 Week 44
Monday I woke up feeling like crap. Work was nuts. I ended up taking my fifth rest day of the year. I did my Fartlek on Tuesday, basically running the same route as last week. Wednesday I had a nice swim. I liked this workout because you get progressively faster. Thursday was the last day of circuits! Yea! Friday was another nicely paced swim. Saturday I got up early on the last day of am darkness, and beat all of the golfers for a nice run on Flywheel golf park. Then on Sunday I rode down to White Rock Lake, getting there just after the DRC halfathon started. I had to dodge the start of the 5K too. I rode down the east side of the lake, tagged up on Garland Road, and came back up the east side before the onslaught of running humanity caught me.

Next week is the start of speed work!

Monday Oct 27 - A day of rest.

Tuesday Oct 28 - 56 min run w/ 40 min Fartlek - 7.25 miles running (plus 100 push ups and 160 crunches).

Wednesday Oct 29 - 500WU, 500pull, 2x(250, 250 pull), 2x(150, 150 pull), 100, 100 pull, 100, 100 kick - 3000 Swim Lifetime Plano (162)

Thursday Oct 30 - Circuits wk 10 - plus 100 push ups and 160 crunches and 28 burpees. (161) carpenter park. 5.5 miles run.

Friday Oct 31 - 500WU, 400, 300, 200, 100, 100, 200, 300, 400, 500 - 3000 Swim (162)

Saturday Nov 01 - 90 minute run, firewheel and breckinridge - 12 miles run.

Sunday Nov 02 - White Rock Lake (ave 17.8, cad 80, ride time 3:00) - 53.5 miles bike.

Weight: 161 -162

Total for the week:
Run - 24.8 Miles
Bike - 53.5 Miles
Swim - 6000 Meters

Total for Oct:
Run - 113.2 Miles
Bike - 224.6 Miles
Swim - 27700 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

Coach Vaughan Running Program

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Fourth Batch of Big Ed's
Given that I bottled up batch 2 yesterday, that made today a good day to fire up the brew kettle for batch 4 today. Yesterday I pulled out the hops that I was using to dry hop that batch, so that I could recycle them in the boil today. Other than that, pretty much the same recipe.

7.0 lbs Pale Malt Extract
2 lbs. Ground Weyermann's Carafoam Crystal Malt
6.0 - 7.0 Gallons of Water
1.5 ounces of Cascade Hops (7.4%) Boiling
0.5 ounces of Glacier Hops (5.3%) recycled from a fermenation tank - Boiling.
0.5 ounce of Glacier Hops (5.3%) Finishing
Wyeast 1028 London Ale Yeast

Specific Gravity: 1.056

Update Nov 9: Specific Gravity 1.024

Update Nov 16: Specific Gravity 1.017 - Added 2 quarts of gyle. Bottled!

Update Nov 23: First Sample - Excellent!

Update Jan 11: This batch was very good, but very slightly over carbonated.
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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