Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, January 25, 2009
Workout Notes 2009 Week 4
Another windy and cold week in North Texas! Monday circuits were uneventful other than my legs were feeling a bit dead. Tuesday I got to the pool, dressed, and on my way out of the locker room there was a sign saying that the lap pool was going to be closed in 15 minutes for two hours. Uggghhh. I turned around, went back to work and then did my swim after work. Wednesday it was a bit windy but I managed my eight mile loop in just over 60 min which is not bad. Thursday circuits were uneventful. Friday I had a good swim, but the pool was way overloaded with chlorine to the point where I had spots on my skin that even Marissa noticed. I hope that they get that under control. Saturday it was cold and the wind was blowing 30 MPH. I was not able to focus on my pace, and only managed 94 (six min slower than last week) for the 12 mile loop. Sunday Vic and I managed to get out the door at 6:30 and we did the longer loop up to McKinney. When I got home my left foot was numb for at least 45 minutes!

Anyway - a good week, although I am getting tired. Next weekend we will be in Tyler Texas for a soccer tourny. All three girls are playing. So there will be no bike and limited runnning.

Monday Jan 19 - circuits wk 3 plus 80 pushups 140 crunches, 14 burpees and 10 strides. 5.5 Miles run.

Tuesday Jan 20 - 3x(100 swim, 100 kick, 100 pull, 2x100 on 1:50, 1:45, 1:40)), 500 pull, 2x(4x50 on 55, 50 kick), 500 pull, 200 - 3200 Meters Swim

Wednesday Jan 21 - 60 min, 8 mile run.

Thursday Jan 22 - circuits wk 3 plus 80 pushups, 140 crunches and 14 burpees.  5.5 Miles run (162).

Friday Jan 23 - 500, 4x50 kick/fins on 65, 200 pull, 2x(2x100 (25 fast/easy) on 1:50; 200 pull under 3); 2x(2x50 kick on 65, 2x50 swim on 50) 4x75 pull on 75; 5x(50 25kick, 25 swim on 65); 5x50(25 easy, 25hard) on 55, 300 pull - 3200 Meter Swim (165)

Saturday Jan 24 - 94 min, 12 mile run.

Sunday Jan 25 - McKinney loop, with Vic, Ave 15.7, ride time: 2:46, 43.8 Miles Bike.

Weight: 162-165

Total for the week:
Run - 31.0 Miles
Bike - 43.8 Miles
Swim - 6400 Meters

Total for Jan:
Run - 93 Miles
Bike - 209.5 Miles
Swim - 25150 Meters

Back to 2009 Week 1 * 2 * 3

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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Saturday, January 24, 2009
Email - The Bane of Modern Existence
In my line of work, which is to say that I am a technology professional, Email has become a menace. Email allows our professionals to cop out of thinking and instead just add a bunch of names to the CC line in hopes that SOMEONE will have their brain engaged.

The volume of email that I receive each day is ridiculously large (ie hundreds of emails). And less than 10 percent of these messages require any action on my part. Most of the them are the aforementioned, cover-my-ass, copy everyone, brainless communications.

Most of the people that I work with are overseas. I work daily with people in France, Israel and India. These folks are 6-12 hours ahead of me. And the Israelis start their work week on Sunday. There are two consequences that this arrangement has on my daily work. The first thing is that I need to get my butt outta the bed, into work, and on the phone pretty early in the morning. Generally, I have back-to-back-to-back phone calls from 0730 until 1130 in the morning. The second problem is that by the time I am off the phone on Monday morning, I will have received two full days of email from Israel and one full days of email from India and France.

Completely out of control.

At the start of the year I took a new tactic for dealing with this lunacy. During the work day, I filter out all the email that is not sent to me directly (ie on the to: line). In outlook this is pretty easy, I just add "to:chris" in the filter on my inbox. Usually I can work my way through that logjam of mail before the end of the day. Once I am done dealing with the "to:chris" mail, then I do all of the real work that I need to get done before the end of the day. Only after all the real work is done, do I look at the rest of my mail. It usually takes me about 45 minutes to read through the remaining stuff.

Prior to dealing with my mail in this way, I was unable to review all of the email that I receive. Now its only a challenge, but so far one that I have been been able win. I have been able to deal with all the email that is sent my way (no matter how lame) since the beginning of the year!

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Sunday, January 18, 2009
Workout Notes 2009 Week 3
Monday it was pretty darn cold, but I forgot to bring pants with me to work. Doh! I drove home during lunch, knocked out my circuits, and then drove back to work. Sheesh! Tuesday and Friday, I pushed my swims past the typical 3000 meters. Wednesday was a spectacular day, and I took advantage with a solid 8 miler in 59:40. Saturday morning was not quite as spectacular as Wednesday, a bunch more wind, but I still ran great, knocking out my 12 mile loop in 88 - potentially a record for that course. Sunday, I needed to get up early and get back home so that I could take Reagan to three soccer games! I thought that Sunday was going to the nicer day (compared to Sat) for a bike ride. I started at 6:15 and it was about 40, but no wind. However as soon as the sun came up so did a really strong NW wind. Anyway, I was able to log 40 miles, while not as much as I had hoped for, is still pretty darn good for a January ride.


Monday Jan 12 - circuits wk 2 plus 80 pushups 140 crunches, 12 burpees and 8 strides. 5.5 Miles run.

Tuesday Jan 13 - 600-5x50 (kick, swim, etc with fins) on 60, 250 pull, 2x150 (Pull, swim, kick w fins), 3x(8x25 on 30, 100 pull 6x50, pull on 50, 55, 60), 150 - 3350 Meters Swim.

Wednesday Jan 14 - 59 min, 8 mile run.

Thursday Jan 15 - circuits wk 2 plus 80 pushups and 140 crunches

Friday Jan 16 - 500WU, 5x 100 swim build on 2, 5x(100 kick fins, 100 pull, 100 swim), 200 Kick fins, 250 pull, 250 swim - 3200 Meter Swim

Saturday Jan 17 - 88 min, 12 mile run.

Sunday Jan 18 - Fairview loop -plus, with Vic, 15.8 MPH ave, 2:33 ride time, 40.6 Miles Bike.

Weight: Indeterminate - scale busted at the health club!

Total for the week:
Run - 31.0 Miles
Bike - 40.6 Miles
Swim - 6550 Meters

Total for Jan:
Run - 62 Miles
Bike - 165.7 Miles
Swim - 18750 Meters

Back to 2009 Week 1 * 2

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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Tuesday, January 13, 2009
Cubicles Suck
This just in from the land down under...

"Australian scientists have reviewed a global pool of research into the effect of modern office design, concluding the switch to open-plan has led to lower productivity and higher worker stress."
Really? Imagine that! Wow!

""The evidence we found was absolutely shocking,'' researcher Dr Vinesh Oommen from the Queensland University of Technology's Institute of Health and Biomedical Innovation, said."
I wonder what rock Dr Oommen just crawled out from under?

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Sunday, January 11, 2009
Workout Notes 2009 Week 2
Monday it was cold as hell, raining, and windy. Plus being back at work after five days off added to the suck. When I got home it stopped raining, and off I went to the park to start back on circuits. That was not a good way to start the week, but the important thing was that I got my work in! Wednesday, I had a good run hard eight miler. It was pretty windy and in spite of that I was able to do it in 61 mins. Thursday I was starting to feel exhausted, but also back to my routine. Friday, my arms and shoulders were really feeling the pushups and pullups and all the pulls in the pool.

Saturday morning it was right at 40 degress, BUT, the wind was blowing 20-30 MPH. Terry turned up at 6:40 and for the first time ever, he agreed that it was not sane to ride. We called Vic and canceled the ride, and then I rode him home and then came back to my house with the wind to my back. Once home, I switched to run gear mode and knocked out my 12 mile loop.

Sunday, it was 30 degrees at 8:00 am, but there was no wind. So Vic and I did the Fairview loop. This my coldest ride of the winter. I put on a thick fleece under my riding jacket and had my ski gloves and ski hat (under my helmet). That was perfect. I did not get too cold. And it warmed up to 40 by the time we were done.


Monday Jan 05 - Circuits Week 1, Breckinridge Park. 5.5 Miles Run.

Tuesday Jan 06 - 500wu; 50kick w fins; 250 pull, 2x150 on 2:45; 4x100 on 1:50; 300 pull; 4x75 on 90; 4x100 on 1:50; 6x (25kick, 50 swim - with fins), 50 swim - 3000M Swim(162)

Wednesday Jan 07 - 61 min run, 8 miles (161).

Thursday Jan 08 - Circuits Week 1, Carpenter Park, plus 70 pushups and 120 crunches (162).

Friday Jan 09 - 500WU-2x150-pull,kick,swim on 3 w/fins, 3x100 on 1:50, 6x50 on 55, 3x100-pull,kick,swim, 3x100 pull on 1:50, 6x50 pull on 50, 3x100-kick,swim,pull, 3x100 on 1:50; 300 pull - 3200M Swim (163)

Saturday Jan 10 - Ride with Terry (Ave Speed 15.2, CAD 61, Ride time 32:54) 8.3 Miles Bike
- 94 min run, 12 miles.

Sunday Jan 11 - Ride with Vic (Ave 15.9, ride time 2:03) 32.7 miles bike.

Weight: 161-163

Total for the week:
Run - 31 Miles
Bike - 41 Miles
Swim - 6200 Meters

Total for Jan:
Run - 31 Miles
Bike - 125.1 Miles
Swim - 12200 Meters

Back to 2009 Week 1

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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Sunday, January 04, 2009
Big Ed's Lydiard Ale
For Christmas Fran got me a couple of pounds of Organic New Zealand Hallertau Hops. Given that today was the last day before it was back to grind of work, I fired up the brew kettle.

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 Hallertau Hops (7.5%) Boiling
0.5 ounce of
Hallertau Hops (7.5%) Finishing
Wyeast 1028 London Ale Yeast

Specific Gravity: 1.046

Notes Jan 11 - It took two days to get the yeast starter working. I pitched that sucker on Wednesday morning and it was strong from there. Today I racked the brew, added a pint of wort, and 5/8 oz of Hallertau hops. Specific Gravity: 1.034

Notes Jan 25 - Specific Gravity 1.014 - Added 3 pints of gyle and bottled.

Notes April 25 - This batch turned to cider.  Not sure what went wrong.

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Fishing, Cat Springs Texas
While we at Fran's Dad's house just before Christmas, Reagan and I decided to try our luck with the fishing poles at the stock pond. Could this fish be related to the one that Marissa and I hauled outta there a couple of years ago?

Reagan Fish

Reagan Fish

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Truck Fire Murphy Texas New Years Eve
I was picking up some oil for an oil change at the Autozone in Wiley on New Years Eve. When I walked out of the store there was a strange site across the street at the 7-11. This Dodge pickup was on Fire! And no, this was not one of my trucks (thank heavens.)

Truck Fire

Truck Fire

Truck Fire

Truck Fire

Truck Fire

Truck Fire

Truck Fire

Truck Fire

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2007, 2008 Workout Summary Comparison
I had the knee scoped in October 2007. I find it interesting that my early 2008 run mileage was better than 2007. Bike and Swim were both stronger in the second half of 2007 compared to 2008 - most likely directly attributable to the fact that was not allowed to run post surgery. Or at least not run very much.







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2008 Workout Summary





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December Workouts
For the first time in four years, I was ready to run some road races this December. I participated in three races and a relay. I was top master in all three races, and our relay team won our division. All in all that was pretty damn good.

First Week of December
Run - 40.7 Miles
Bike - 0 Miles
Swim - 6000 Meters

Second Week of December
Run - 32.0 Miles
Bike - 40.1 Miles
Swim - 6000 Meters

Third Week of December
Run - 30.0 Miles
Bike - 48.9 Miles
Swim - 3000 Meters

Fourth Week of December
Run - 21.0 Miles
Bike - 67.6 Miles
Swim - 6000 Meters

Last Week of December
Run - 15.5 Miles
Bike - 0.0 Miles
Swim - 3000 Meters

Total for December:
Run - 139.2 Miles
Bike - 156.6 Miles
Swim - 24000 Meters

Total for 2008:
Run - 1480.1 Miles
Bike - 2663.5 Miles
Swim - 288952 Meters

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

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Workout Notes 2009 Week 1
Another holiday week. I was off work Wednesday through Friday so the usual routine was out the window. Not that it mattered because from a running perspective this week was a transition week from racing to strength; next week its back to circuits and base.

On Monday instead of going to the gym at lunch, I went to Bankston Ford and bought a pickup truck! That was nice, but when I got home, I only had time to knock out an easy 30 minute run. Tuesday I was at work and did my usual Tuesday noon swim. Wednesday was a very nice morning, cool and windy and perfect for a long run. I started with the idea that I would run an hour, but it was really nice outside and I felt great so I decided during the run to do my 12 mile loop instead (93 minutes.) New Years day, was pretty cold and with a strong south wind. In spite of that, Terry and I went out for a long bike ride. We took the White Rock Creek Trail, which is a popular bike and running trail in Dallas. We saw only one other person on the trail. A lone jogger. We saw no bikes at White Rock Lake. And in fact during the whole 60 mile ride we saw no other bikes out. That was strange and a first. Friday I was supposed to meet Victoria at the pool, but I had to get there and get out early and in fact I finished just as she started. Saturday was a spectacular day in Dallas. But I had an insurance physical exam scheduled for 0800. So Terry and I did a quick 90 min ride at 0600. And then the examiner was a no show for my exam - for the second time. Sheesh. Today, Vic wanted to ride again, but it was 35 degress with a 22 mph wind. Instead we went to the pool where she killed me. Man that girl can swim like a dolphin! A good way to end 08 and start 09!

Monday Dec 29 - Easy 30 min run Breckinridge Park. 3.5 miles.

Tuesday Dec 30 - 500WU, 2x(300 pull, 2x150 on 3, 4x100 on 2) 500pull. 3000 Meter Swim (163)

Wednesday Dec 31 - 93 min run, 12 miles.

Thursday Jan 01 - White Rock Lake, Somervale, Rowlett Ride with Terry. (Ave 16.3; Cad 73; Ride time 3;40) 60.1 Miles Bike.

Friday Jan 02 - 200WU, 150kick, 200 pull, 4x75 on 90 last 25 hard, 100 pull, 200 swim, 4x50 on 1 - 25 hard/easy, 200 pull, 8x25 on 40, 200 swim; 4x50 on 1 hard/easy, 200 pull, 8x25 on 40, 200 pull, 250 swim - 3000 (162)

Saturday Jan 03 - Ride with Terry to Meandering Way (ave 15.2, cad 73, ride time 1:34) - 24 miles bike.

Sunday Jan 04 - Swim with Vic - 400WU, 400, 4x100pull on 1:40, 300, 3x100pull on 1:40; 200, 2x100pull on 1:40; 100pull, 100, 100 easy, 500 kick - 3000 Meters Swim (163)

Weight: 162-163

Total for the week:
Run - 15.5 Miles
Bike - 84.1 Miles
Swim - 9000 Meters

Total for Dec:
Run - 139.2 Miles
Bike - 156.6 Miles
Swim - 24000 Meters

Total for Jan:
Run - 0 Miles
Bike - 84.1 Miles
Swim - 6000 Meters

Back to 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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Thursday, January 01, 2009
Workout Notes 2008 Week 52
Wow. Week 52. The last week of the year. Christmas week. And I took this week off of work as well. Wow.

Monday started off with and easy set of intervals. I had a good swim Tuesday. Wednesday, Christmas Eve, I met Coach Vauaghan at SMU for a hard track session in advance of my race on Saturday. I ran very well, and got some good kudos from Coach. Good Stuff! Christmas, Vic Mike and I did the ride out to Rockwall. It was a very nice day, and I rode in shorts!! Friday, I hit the local pool. I was planning to swim with Victoria, but scheduling constraints prevented the hookup. And Saturday was the Plano Pacers 3K - marking the end of the road race calendar. I had a pretty good run, although I had hopes to run just a tad faster. Sunday Vic and I hooked up for the short bike loop through Lucas and Allen.

Monday Dec 22 - 8x:30(:60) at Breckinridge. 6 mile run.

Tuesday Dec 23 - 500WU, 3x(300, 2x150 on 3; 2x100 on 2;) 100 - 3000M Swim (Garland)

Wednesday Dec 24 - Track SMU with Coach Vaughan: 1200, 1000, 700. 8.25 miles run.
1200 - 76.5; 2:35.6 (79.1); 3:55.1 (79.5) (15 min rest.)
1000 - 38.3; 77.5(39.2); 1:56.7 (39.2); 2:36.3 (39.6); 3:15.3 (39.0); (Five min rest).
700 - 36.7; 74.7 (38.0); 1:52.7 (38.0); 2:11.1 (18.4)

Thursday Dec 25 - Rockwall ride with Vic and Mike. Ave 17.5; Cad 79; 2:02 ride time - 35.7 miles bike.

Friday Dec 26 - 200, 50 kick, 200pull, 5x100 on 1:50, 500 pull, 5x50 on 1, 250pull, 6x25 Hard- 1 breath, easy, 150 pull, 200, 200kick, 250 pull - 3000M Swim (Garland).

Saturday Dec 27 - Plano Pacers 3K - 10:40 - 6.7 miles run.

Sunday Dec 28 - Lucas-Allen ride. Ave 15.2; Cad 70; Ride Time 2:05. 31.9 miles Bike.

Weight: 163-166

Total for the week:
Run - 21.0 Miles
Bike - 67.6 Miles
Swim - 6000 Meters

Total for Dec:
Run - 123.7 Miles
Bike - 156.6 Miles
Swim - 21000 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 * 50 * 51

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