Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, March 08, 2009
Workout Notes 2009 Week 10
Week three of hill training at Flagpole Hill. Monday was a hill workout and my legs felt pretty dead after running Saturday and Sunday last week. But after I warmed up I was able to run pretty well. Last hill was 47.9, compared with 50 flat last year. Tuesday the legs were dead during my swim, which also called for a bunch of stroke drills. I have not been doing anything other than freestyle with a bit of australian crawl thrown in for good measure. Need to do more stroke work. God do I hate Butterfly. The schedule called for day 2 of hills on Thursday, but Marissa was running her first ever Cross Country meet on Thursday, so it was back to the hill on Wednesday. And in spite of being really sore, I had another very good workout, posting 46 Flat for the 4th hill - also better than the 46.4 for last year. Thursday, Marissa came in 10th overall from all of the Plano eight graders - a very good showing - and first from her school. Then I went out and ran my old eight mile loop in 61 with very sore legs. Friday's swim was very nice, I kinda like the slow progression with lots of pull. Saturday morning I did my 12 mile loop in 91. It was really windy and I was convinced I was running slower than my actual pace. Sunday I rode the RBM ride again.

Monday Mar 02 - Hills Week 3 - 4 hills plus 4x:30, 2x:60, 16x:08, last hill 47.9 - 8 miles running.

Tuesday Mar 03 - 500WU, 2x(4x125: 25 hard, 100 easy; 50/75; 75/50; 100/25; on 2:15; Second Set IM on 2:30), 250 Pull, 5x50-25 IMkick, 25 Easyon 75; 250 Pull, 5x50 on 50; 250 Pull; 8x25 on :30 odds with 0-1 breath; 250 kick - 3200 Swim (165)

Wednesday Mar 04 - Hills Week 3 - 4 hills plus 4x:30, 2x:60, 16x:08 - 8 miles running.

Thursday Mar 05 - 61 min Run, Breckinridge - 8 miles run.

Friday Mar 06 - 500WU, 500 pull, 400, 400 pull, 300, 300 pull, 200, 200 pull, 100, 100pull, 200 Kick - 3200 Meter Swim (164)

Saturday Mar 07 - 91 min run - 12 miles.

Sunday Mar 08 - RBM Ride, Ave 17.,2, ride time 2:55 - 50.6 miles bike.

Weight: 164-165

Total for the week:
Run - 36.0 Miles
Bike - 50.6 Miles
Swim - 6400 Meters

Total for Mar:
Run - 43.5 Miles
Bike - 50.6 Miles
Swim - 6400 Meters

Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9

2008 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 * 50 * 51 * 52

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