Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, May 31, 2009
May Workouts
In April I did no races, and I was really hoping to do at least one Triathlon. Instead I packed two Triathlons into May and Two Track meets as well!

I am feeling like my load is pretty heavy. But that said, I also seem to running better than last year.

First Week of May
Run - 7.0 Miles
Bike - 48.5 Miles
Swim - 3932 Meters

Second Week of May
Run - 32.45 Miles
Bike - 74.1 Miles
Swim - 6400 Meters

Third Week of May
Run - 35.4 Miles
Bike - 14 Miles
Swim - 6674 Meters

Fourth Week of May
Run - 31.0 Miles
Bike - 50.1 Miles
Swim - 6400 Meters

Last Week of May
Run - 29.75 Miles
Bike - 75.3 Miles
Swim - 6400 Meters

Total for May:
Run - 135.60 Miles
Bike - 262.0 Miles
Swim - 29806 Meters

Total for 2009:
Run - 686.9 Miles
Bike - 1000.1 Miles
Swim - 126056 Meters













Back to:

2009: January * February * March * April

2008: January * February * March * April * May * June * July * August * September * October * November * December

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Workout Notes 2009 Week 22
Memorial Week! Woo Hoo! Monday Morning, not having to go to work, I got up early and hit the pool for a nice workout of 200s and 75s.

Tuesday was the second Luke's All Comers meet. I had 1500 scheduled and I had no idea what to expect. I was bushwhacked from work as well. I got to the Jesuit track well before the meet and took a 30 min nap in the car. I figured best case 5:11 mile pace, which would be 4:51 1500. I jumped in the 4:40-5:00 heat, which turned out was mostly high school girls. There was one high school boy and one other 30 plus guy. The older guy and the high school guy jumped out into the lead and we came though 400M in 72. That was way faster than I wanted the pace, but i was comfortable and relaxed. We hit the 800M in 2:30. And then the girls picked up the pace. All of us dropped the other older guy. Now we were spreading out. I was doing OK but also trying not to get carried away. 1200M in 3:48. Now the kids put down the hammer. I was working hard at this point and loosing some ground. I came through in 4:47 which is four seconds better than any mile race last year. And almost as good as the 1500 that I did two years ago, where I must have torn a bit more of my meniscus.

Tuesday was also Reagan's Birthday. So I hustled from the track and we celebrated her birthday. Then after she was in bed I jumped in my truck and drove to Austin. I left right at 10pm and was hoping to beat some thunderstorms that were headed to Hillsboro and that were loaded with hail. I hit Hillsboro at the same time as the storm but luckily did not find any hail. I pulled into a Marriott in Round Rock at 1am. Long day.

Wednesday I got up at 0630 and jumped on five hours of conference calls from my room in Roundrock. Then I checked out of the hotel and went to the office and met with the two folks that work for me in Austin. We did reviews and stuff and I had a couple of other meetings and finally punched outta there around 1730 or 1800. From there I went to the Austin Lifetime Fitness and I knocked out an 8 mile run. The run is supposed to be about 7.5 miles, but I got lost coming back. Ahem. Anyway. Then it was a long drive back to the Big D getting in real late again.

Not surprising, I was dragging for Thursday's intervals. But I got them in and work them hard particularly the last half. Friday I had a good session in the pool.

Saturday was back to the Track to work with Dr. Vaughan at SMU. I had 2x(600-200), the same workout I did three weeks ago. After the 4:47 1500 I was bound and determined to do better than the 74 and 72 quarters that I did the last time. The target was 68!! It was a hot day out there at the track but I managed to get my 68s. I also managed to do the second set faster than the first. So there should be no excuses for Tuesday coming in under 2:20. After Track on Saturday I watched Marissa's team scrimmage and then I took Logan to a soccer game. Logan's team won that game, which put them in a 10a Semifinal on Sunday. And that ruined my plan to ride up to Van Alstyne on Sunday Morning. Truth be told I think I could have ridden up there and made it to Logan's game, but Victoria wanted to ride and she had to be back home at 8:30 or so and I agreed to work with her high maintenance requirements.

So Vic and I did the same ride as last week but when I got back to Murphy I headed west and then North up to Craig Ranch where Logan was playing. I logged 60 miles to the game. And then another 15 on the way for 75 total. Not bad.

Monday May 25: 500WU 2x(3x200 (swim, kick, pull) on 3:30, 6x75 on 1:30), 3x200 (swim, kick, pull) on 3:30- 3200M Swim Lifetime garland (162)

Tuesday May 26: All Comers Track #2 1500 Meters 5.75 miles run.
1500- 72.30; 2:30.05 (77.75); 3:48.33 (78.28); 4:47.22 (58.89).

Wednesday May 27: Austin 64 minutes, 8 mile run (159)

Thursday May 28: 12x:30(:60) HR Max 166 7.3 miles run (160)

Friday May 29:500WU 3x(300, 300 pull, 4x50 on 55) 2x50 on 55; 200Kick/fins - 3200 Meter Swim (163)

Saturday May 30: - SMU 2x(600-200) Max HR 187 - 8.75 miles run.
600 - 32.9, 67.9 (35.0), 1:43.2 (35.3) (one min rest)
200 - 32.6 (20 min rest)
600 - 33.5, 68.2 (34.7), 1:42.7 (34.5) (one min rest)
200 - 32.4

Sunday May 31 - McKinney-Lavon Loop w/Vic and then out and back to Craig Ranch - 4:17 ride time - Ave 17.5, 75.3 miles bike.

Weight: 159-163

Total for the week:
Run - 29.75 Miles
Bike - 75.3 Miles
Swim - 6400 Meters

Total for May:
Run - 135.60 Miles
Bike - 262.0 Miles
Swim - 29806 Meters

Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21

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, May 30, 2009
Workout Notes 2009 Week 21
Work is getting really nutz. And another transition week, this time with Tuesday night track meets kicking in!

Monday I headed to the pool but forgot to bring my planned workout. So instead I did a couple of 1000s followed by 10x100. Yuh! Tuesday was the first track meet. I figured best case I would run around 2:20. And wouldn't you know it that was the time dividing the last two heats. I went with the up to 2:20 heat. I went out a bit slow and found myself behind three runners. At 100 I pushed up behind the leader and then took the lead at 200. I pressed hard and came through in 70. I continued to drive as hard as I could through 600. At about 650 the kid that lead from the start went by me. I was tying up. As we came out of the last corner, I tried to relax. Then I gave it one last effort and viola, I was by him with 80 to go. I pushed as hard as I could and came in at 2:21. That felt like a great effort and it also felt like there was not much more that I could have done. Race 1 in the bag.

Wednesday I forgot my watch so I did my 8 mile loop untimed. Just as well I was dragging! Thursday I was still a bit dead for 8x90 intervals. Friday I had a good swim with progressively faster and shorter intervals.

Saturday it was Memorial Day Soccer Tournament with Logan. She had a 7:30am game and then a game at 12:45. After all of that, I brought her home and headed to the track for 1000-500, 700-200. The 1000 was SLOWWWW. But I got faster with each set. Not bad for a PM workout after spending the day at the soccer field!

Sunday I wanted to ride longer, but Vic was pressuring me to bring her home by 8:30. I was dragging, so after 50 miles I stopped as well. Later, Vic came over and determined that the seat was too low on the new bike. Now its raised about 3/4 to an inch. Hopefully that does the trick.

Monday May 18: 1000, 1000 Pull, 10x100 on 1:50, 200 Kick w/Fins - 3200 (163)

Tuesday May 19: All Comers Track #1 800 Meters 5.25 miles run.
70.05, 2:21.05 (71.00)

Wednesday May 20: 8 Miles Run.

Thursday May 21: Th: 8x90(:90) 9 miles run. (160)

Friday May 22:500WU, 5x100pull on 1:50; 2x(250 pull, 250), 2x(150pull, 150), 4x50 on 55, 4x50 pull on 55; 200kick/fins - 3200M Swim. (163)

Saturday May 23 - Naaman Forest HS 1000-500, 700-200; Max HR 183 - 8.75 miles run.
1000 - 78.3, 1:57.5(39.2), 2:36.6 (39.1), 3:14.9 (38.2) (five min rest)
500 - 34.2, 70.5 (36.3), 1:28.4 (17.9) (20 min rest)
700 - 35.8, 72.6 (36.8), 90.8 (18.2), 1:49.5 (18.7), 2:07.1(17.6) (five min rest)
200 - 31.6

Sunday May 24 - McKinney-Lavon Loop w/Vic - 2:55 - Ave 17.3, CAD 63, 50.1 miles bike.

Weight: 160-163

Total for the week:
Run - 31.0 Miles
Bike - 50.1 Miles
Swim - 6400 Meters

Total for May:
Run - 105.85 Miles
Bike - 186.7 Miles
Swim - 23406 Meters

Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20

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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Monday, May 25, 2009
Workout Notes 2009 Week 20
This is the second of three weeks in a row, where my routine is changing due to track! So Monday I did intervals which were not bad considering all volume of work I have been doing. Tuesday was a long run. Normally I have been swimming the day after interval work. And it was hot humid and windy. I ran a pretty slow 64 minutes for my normal eight mile run. Finally Wednesday I went to the pool for a swim which was mostly endurance oriented - good for recovery. Thursday I went to SMU for my second track workout. This one, 600-200x2 is a great 800 workout. 600 hard, 1 min rest, 200, twenty min rest and then do it again. I enjoyed the Friday swim - Progressively shorter and faster. Friday I pretty much decided to do the Rockwall Sprint Triathlon as well. So Saturday, I had a nice slow run with Logan on her bike and Reagan running with me. We went to the park and while those two feed the ducks I did a three loops around the pond. I figure Reagan ran 3 miles - pretty good for her.

The Sunday was the Rockwall Triathlon. I won my age group.

Monday May 11: 10x70(75) Carpenter Park HR Max 177 8.75 Miles Run(161)

Tuesday May 12: 64 Min, 8 Miles Run (160)

Wednesday May 13:500WU, 400Pull, 300, 200Pull, 200kick Fins, 200, 300Pull, 400, 500Pull, 200 Kick Fins - 3200 Swim (163)

Thursday May 14: SMU - 600-200x2 - 7.75 Miles Run
600 - 36.5, 74.1 (37.6), 1:51.0 (36.9) (MaxHR 182)
200 - 34.2
600 - 35.9, 72.7 (36.8), 1:49.7 (37.0) (MaxHR 185)
200 - 33.6

Friday May 15:500, 500pull, 400, 400 pull, 300, 300 pull, 200, 200 pull, 100, 100 pull, 200Kick Fins - 3200 swim. (163)

Saturday May 16 - 42 min Run to Breckinridge. 5 miles.

Sunday May 17 - Rockwall Triathlon. 6.9 miles run, 14 miles bike, 300 yard swim (274M)


Weight: 160-163

Total for the week:
Run - 35.4 Miles
Bike - 14 Miles
Swim - 6674 Meters

Total for May:
Run - 74.85 Miles
Bike - 136.6 Miles
Swim - 17006 Meters

Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19

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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Classic Rock Sprint Triathlon, Rockwall Texas
It turned out that there was no soccer this weekend (which was last weekend - May 17). I was not planning on racing, but: 1) The McKinney Tri was such a disaster that it seemed like good idea to establish a good race; 2)I bought the new racing bike - seemed like a good idea to race it.

Saturday I registered for the race. As usual with late registration I was in the back of the pack. Ester told me not to worry as there was a guy who was going to swim Sub 3 min in front of me and she was going to clear the pool for him!

Sunday morning the parking was screwed up. Normally there is a big field in back of the Rockwall YMCA where we can park. But the ground was too soft so we had to park in the neighborhood instead. This also made me a bit later to get my bike in Transition. As a result I did not have time to warm up in the pool. That was probably a good thing, as I was going to be waiting around for another hour or so before I would be ready to swim. Instead I did a 2 mile run to warmup.

It turns out that the sub three min swimmer in front of me, is on the UT swim team and also on the Canadian National Swim team. He was doing the swim leg of a relay. Ester indeed cleared the pool - but she did so with about ten really slow swimmers in front of me and Mr. UT. In fact there were only four racers behind me. Finally UT guy was off. He dove head first into the pool - which is probably just his normal reflex, but Jack gave him a 2 min penalty! Then I was off in his wake.

I ended up passing all of those swimmers that Ester left in front of us, including on chick who was doing the backstroke! I hit all of my turns and while I could have been a few seconds faster in the swim, I was overall happy.

My T1 was smooth - in and out quickly.

Then on to the new bike. Well the first half I had a hard time settling in. I was passing people like crazy, but I was slow on the rolling hills. The wind was blowing as well. And I am pretty sure it was a factor on the first part of the bike. Once we turned around and headed back I was flying. So I am pretty sure both the bike was feeling better and I had a bit more wind to my back.

The T2 was no problem, except my bike was way at the back of the Transition area.

I felt pretty good on the run right out of the T2. And of course I was passing people like crazy. I was able to keep pouring it on and pushing harder and harder. A great effort in the run!

This race was the EXACTLY the same course as the Rockwall Triathlon that I did last August. Compared to August I was 11 seconds slower in the swim, but 10 seconds faster in the T1. So a wash getting on the bike. This time I was 1:10 slower (on the new bike, ahem), than last August. But my run was 1:40 faster than August so overall I was 10 seconds faster compared to August. All of that in the run.

I STILL need to figure out how to ride a bike.

I finished seventh overall; first in my age group. I was third masters, getting beat out by two fifty year old yahoos who can ride the bike. I was third overall on the run, missing first by 5 seconds and second by 2 seconds. I spotted both of those dudes 20 years.

May - Classic Rock
Chip:01:04:10
Gun:01:58:4
Swim 04:28
T1: 01:09
Bike 31st 41:13 20.4mph
T2:00:38
Run: 3rd 16:40 5:45/M


August 08 - Tri Rock
Chip:01:04:20
Gun:01:09:22
Swim:4:17
T1:01:19
Bike:33rd 40:02 21.0MPH
T2:00:20
Run:8th 18:19 6:19/M

Classic Rock Triathlon
On the NEW bike.

Classic Rock Triathlon
Finishing the run.

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Big Ed's Memorial Day Batch
Memorial Day - might as well make some beer! I am still tweaking the all grain recipe. For today I simplified the grains:

12.00 lbs of Great West 2 row
1.00 lbs of Carafoam (which is what I had been using for my extract brews.)

I reused the Safale US-05.

The infusion mash was working well and the lauter tun is great! I think I got the volume to 6 gallons.

1.375 ounces of Hallertau Hops (7.5%) Boiling
0.625 ounce of Hallertau Hops (7.5%) Finishing

Specific Gravity: 1.046

June 7 - Specific Gravity 1.012 - In the bottle.

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Saturday, May 16, 2009
Workout Notes 2009 Week 19
Good Lord this was one painful week. I have no explanation but for unknown reasons I trashed my quads on Sunday's McKinney Triathlon. When I say trashed, I don't mean a little sore; and I don't mean really sore; I am talking about Boston Marathon-can't-walk-down-stairs sore. And this soreness manifested itself through Thursday. And what do I do on Thursday? Yep - first day on the track. 4x600. In spikes. For the first time since February. Calves? Trashed. Yep. Not a little sore; not really sore; totally trashed. At least I stopped feeling the pain in my quads.

On my way home from work on Friday I took the new bike out for an extended test ride from Richardson Bike Mart (RBM). The bike passed the test. I brought that sucker home, stuffed it in the garage, grabbed Marissa and then I dragged my very sore legs out to Fort Worth Texas where Marissa and I stayed at the Radisson Forth Worth South. She had an AM soccer tournament. I got up Saturday at ODark Thirty for a run. It hurt so bad I thought 30 mins is all I can take. But I had no idea really where I was going so I ended up running for 90 min!!

Sunday I took the new bike down to RBM and hooked up for the 50 mile ride. I was chastised several times for using the aero bars during a group ride. I did not realize that the tri bikes make the other bike maniacs so nervous. Sheesh!

Monday May 04: 50 min really, really, really easy - 5.6 Miles run (165)

Tuesday May 05:8x90(90) Carpenter Park (164) 9.0 Miles run.

Wednesday May 06:500WU, 500pull, 2x(250, 250 pull) on 5, 2x(2x125, on 2:30, 2x125pull on 2:15), 200 Kick w/fins - 3200 Swim (164)

Thursday May 07: 4x600 Max HR 191 - 7.75 miles run.
600: 38.3, 78.6 (40.3), 1:58.5 (39.9)
600: 38.7, 78.1 (39.4), 1:56.6 (38.5)
600: 38.4, 76.0 (37.6), 1:52.9 (36.9)
600: 37.2, 74.9 (37.7), 1:52.6 (37.7)

Friday May 09:500 WU, 2x(6x50 on 55, 4x100 (25 kick, 75 free; Swim-Kick-Swim; etc) on 2, 300pull), 300 swim, 200 pull, 200 kick w/fins, 300 pace - 3200 Swim (163)

14 mile ride from Bike Mart.

Saturday May 10 - 90 Min Run from the Radisson. 10.1 miles run.

Sunday May 11 - 3:35 bike (Home to Meandering & LBJ back to RBM, RBM 50 mile ride) - 60 miles bike.

Weight: 163-165

Total for the week:
Run - 32.45 Miles
Bike - 74.1 Miles
Swim - 6400 Meters

Total for May:
Run - 39.45 Miles
Bike - 122.6 Miles
Swim - 10332 Meters

Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18

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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April Workouts
April was nice and windy! I thought that was supposed to be the MO for March??

I got in some good bike, in fact more than expected. Running was solid with focus on building speed doing grass intervals. But swim was lighter than expected. I took one swim day and turned that into bike day. And was light on one swim day where I simply ran out of time!

It would have been nice to do a Sprint Triathlon in April but that did not work out.

First Week of April
Run - 28.75 Miles
Bike - 61.3 Miles
Swim - 3200 Meters

Second Week of April
Run - 36.75 Miles
Bike - 73.8 Miles
Swim - 3200 Meters

Third Week of April
Run - 36.8 Miles
Bike - 60.6 Miles
Swim - 6400 Meters

Fourth Week of April
Run - 42 Miles
Bike - 0 Miles
Swim - 4900 Meters

Last Week of April
Run - 25.6 Miles
Bike - 0 Miles
Swim - 3200 Meters

Total for April:
Run - 169.9 Miles
Bike - 195.7 Miles
Swim - 20900 Meters

Total for 2009:
Run - 551.3 Miles
Bike - 738.1 Miles
Swim - 96250 Meters













Back to:

2009: January * February * March

2008: January * February * March * April * May * June * July * August * September * October * November * December

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Friday, May 15, 2009
Why Can't Obama Find Bin Laden?
Our left wing leaning friends liked to complain that finding a dude in a cave was a no brainer. So now that Obama is running the show I am left to wonder why finding Bin Laden is still a problem??

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Monday, May 11, 2009
Workout Notes 2009 Week 18
Monday I was dragging. I guess the weird schedule from all the soccer games last week had caught up to me. I had 60 second intervals and I was dragging. Blah. Tuesday I forgot to bring my swim plan with me to the pool so instead I just cranked out a couple of 1000s and then some 100s and 50s. Kind of boring workout, but got the job done. I posted 62 minutes for Wednesdays run. There was a strong south wind, which increases the difficultly of this particular route. I think I could have run stronger. Thursday I ran 3 minute intervals on the grass. It had been raining like crazy and Carpenter park was soup. I ran mostly on the berm on the north side of the park. A pretty strong set. Friday I FINALLY got the swim in that I was supposed to do a week ago! Mostly 50s and 75s - good work.

I wanted to do a longer ride on Saturday, but Terry told me that he wanted to keep it short since he was going to Race the Historic McKinney Triathlon. That was probably a good plan so we kept it short.

Sunday I did the Triathlon, and got a flat on the bike. Meanwhile Terry blew off the race. I knew we should have rode longer on Saturday!!!!!


Mon Apr 27 - 10x:60 (:90 rest) Carpenter Park MaxHR 168 8.1 miles run(164) (lethargic)

Tue Apr 28 - 1000, 1000pull, 5x100 on 1:50, 10x50 on 55, 200 Kick w/fins; 3200M (167)

Wed Apr 29 - 62 min run, 8 miles, (163)

Thur Apr 30 - 6x300(300 rest) Carpenter Park MaxHR 180- 9.5 miles run (161)

Fri May 01 - 500 WU, 3x(4x75 on 1:15, 100kick/fins, 4x75 pull on 1:20), 6x50 on 55, 300 kick w/fins - 3200M Swim (163)

Saturday May 02 - Short Lucas loop with Terry on the bike. Ave 16.4, CAD 69, 2:03 ride time - 33.8 miles bike.

Sunday May 03 - Historic McKinney Triathlon; 732M Swim; 14.7 mile bike; 7 miles run.

Weight: 161-167

Total for the week:
Run - 32.6 Miles
Bike - 48.5 Miles
Swim - 7132 Meters

Total for Apr:
Run - 169.9 Miles
Bike - 195.7 Miles
Swim - 20900 Meters

Total for May:
Run - 7.0 Miles
Bike - 48.5 Miles
Swim - 3932 Meters


Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17

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, May 03, 2009
Race Report: Historic McKinney Triathlon
Work had been very crazy and somehow I did not even realize that the race was this weekend until like Wednesday or Thursday. The forecast was for rain. I was unsure that entering was a wise idea. On Friday they canceled all the kids soccer games due to the Swine Flu paranoia. No soccer meant a perfect opportunity for Dad to race. When I asked him about the rain Terry pointed out that we survived the crazy thunderstorms at a race up in Dennison, so why not? And he told me that he had paid his fee so he was gonna be there.

Last Year it was the same thing.  It rained like crazy the night before the race.  And it rained on the drive up there, but it stopped right in time for the start.  This year it rained all saturday afternoon and evening.  Then right at 4am another front blew through with massive rain.   I check the radar and there was nothing on the other side.  It was warmer than last year - so I knew I could tough it out.

Having registered the day before the race, I had a very high race number.  I checked with new race director Staci Brodi about getting a number more appropriate for my swim time.  She told me to seed myself where I needed to be.  Perfect!  After I did a 500 warmup, I found a place in the start line about 20 back give or take.  My swim was great.  No one got near me from behind and I never got close enough to the person in front of me.  Flip turns the whole way.  Not bad.  I still think that 25 meter pool swims are insane.  I finished 16th in the swim at 4:28.  Last year I was 15th in the swim in 4:22.

I quickly got to my bike in the transition area and had no issues.  Glasses number over head, sox, shoes helmet and chinstrap.  Done.  1:17 compared to 1:42 last year.

I got moving on the bike quickly.  Due to the rain, they changed the bike creating two loops that were overall shorter than the planned ride which was the same as last year.  I quickly passed a couple of folks and only after a couple of miles did some guy with carbon fiber, zipp wheels, and pointy helmet go by me.   Interestingly once in front he did not pull ahead.  This part of the course is on some very narrow, twisty and wet country roads.  But roads that I ride regularly.  After a mile, I blew by carbon fiber guy.  I held that position for most of the rest of the first loop.  As we headed into the second loop another bike went by me and carbon boy went with him.

Somewhere on the first loop I thought I heard some strange sounds from my rear tire.  I assumed a wet leaf was rubbing or something.  But  about a mile into the second loop it was clear that my rear was blown and going down fast.  Drats.  I stopped.

And so I was standing there thinking about this, and a guy comes by asking if I need a tube.  Yes please.  This was a big barrel chested guy.  He unzipped his top and reaches in there and produces a seat bag that he tosses to me.  I am 136 he says and he whips on by.  I removed my wheel and got the tire off the rim.  Then I removed the tube.  I inserted the new tube and while I was working on getting the tire on rim, the RBM mechanics pulled up and finished the job for me.  It was about a five minute pit stop.  I finished the bike strong.  Official time was 51:23 85th place.  My elapsed time, according to the polar, was 46:15 which would have put me 35th on the bike compared to 35th place last year on the bike.  Hmmm...

I ran through the T2 in 24 seconds and like last year (31 sec), I posted the fastest T2 time in the race.

As I started the run my quads were screaming.  In fact through the entire run they were cramping.  In spite of that I pushed through, passing quite a few people and not being passed.  I liked the run last year.  This year they changed it to run through Historic Downtown.  I liked the new set up as well.  It was a bit longer than last year.  And due to the rain, they added some more to as well.  I posted a 23:xx for an advertised 3.5 miles, good for sixth place.  Last year I was third on the run.

I finished 33rd overall.  Taking out the flat time, I would have finished 13th compared to 14th last year.  So I guess that's progress!

I did not see Terry before or after the race and I did not see his name in the results.  Puzzling.  I called him to see if he was alright.  Maybe the storm had caused some damage at his place which prevented him from racing?  Instead, it turns out that he just blew off the race!  Amazing and very un-Terry like!

I had been hoping for a better result today.  That said, it was good to get out on the race course.

Update May 5 - 

First off - I am sore as all get out.  My quads feel like they have been trashed Boston Marathon Style.  I am not kidding.  Exactly the way they felt after Boston.  I have no explaination for this.  There is no reason that my quads should be trashed from this sprint tri.  Bizarre.

Second - I realized that the transition area was farther away from the pool and smaller in length compared to last year.  The six seconds difference in swim time is exactly the amount of extra distance that I had to run from the pool to transition.  The faster transition times are due to a shorter run through the transition area.


McKinney Triathlon
Out of the pool

McKinney Triathlon
Coming out of T1

McKinney Triathlon
On the bike (before the flat)

McKinney Triathlon
Cool Down Run - Notice all the Grease

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Big Ed's Swine Flu Brew
For this batch, I followed the same recipe as the last batch, except this time I went with 13+ lbs of grain instead of 11+:

12.00 lbs of Great West 2 row
.66 lb of Briess Dextrn C_PIL
.5 of Briess Crystal 60L
I reused the Safale US-05 yeast from the last batch as well.

I did an infusion mash of the grain and this time I got it closer to 152 degrees. Last time I did the mash in the Lauter Tun. This time I used another cooler for the mash. Mash time was 60 minutes. Then I put two gallons of 190 degree water in the Lauter Tun and slowly added the mash. Then I sparged the grain for 90 minutes. Last time I collected the juice in a large kettle. This time I collected it back into the mash cooler. And then from there to the brew kettle.

From there the rest of the recipe was the usual:

1.5 ounces of Hallertau Hops (7.5%) Boiling
0.5 ounce of Hallertau Hops (7.5%) Finishing

This time I probably over sparged the grain. Yield was over 7 gallons.

Specific Gravity: 1.042

May 16: Specific Gravity 1.011. Racked.

May 24: Specific Gravity 1.011. In the bottle. No Dry Hop this time. Wondering about the Hallertau hops. Some bitterness in the last two batches.

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Saturday, May 02, 2009
Workout Notes 2009 Week 17
Monday I was feeling a bit tired but I had a nice tailwind for my long intervals. Tuesday I finished my swim with 1000(50hard, 50 easy). I really felt like I had done some work after that one. I need to do more of that in the pool. Wednesday I had a nice strong easy distance effort. Thursday's short intervals were OK. Looking at my HR profile, it was clear that I lost focus in the middle. Still I had a strong start and finish.

Friday was a crazy day - the company sponsored a big charity event downtown. I spent the morning there and then hit the old pool on Trinity Mills Road. I did not have much time so I settled for 1000 followed by a 600 pull.

Saturday was a killer. Five Soccer games starting at 8:00am and ending at 6pm. Holy cow. When I got home I headed out for a run, with the thought that I was going to be too tired to do much. I can't say that it felt good, but I pushed through 12 miles in 90 minutes which way exceeded expectations.

On Saturday Logan's team made the quarterfinals of their tournament so it was back out to the soccer field on Sunday morning. Then I spent most of the rest of the day making some beer. By then it was too late to ride the bike - so zero bike miles this week. Instead I went for a nice slow neighborhood run.

Mon Apr 20 - 8x2:00(2:00) HR Max 178 Carpenter Park - 9 miles run (164)

Tue Apr 21 - Tue 500WU, 500 pull, 100 kick fins, 500 (100 easy, 100 hard), 500 Pull (100 easy, 100 hard), 100 kick fins, 1000(50 hard, 50easy), 100 kick fins - 3300 Swim (166)

Wed Apr 22 - 60 min run, 8 miles, (162)

Thur Apr 23 - 20x30(60) - Max HR 175 Carpenter Park 8.5 miles run (163)

Fri Apr 24 - 1000, 600pull - 1600M swim (164)

Saturday Apr 25 - 90 minute run, 12 miles.

Sunday Apr 26 - 36 minute run, 4.5 miles.

Weight: 162-166

Total for the week:
Run - 42.0 Miles
Bike - 0 Miles
Swim - 4900 Meters

Total for Apr:
Run - 144.3 Miles
Bike - 195.7 Miles
Swim - 17700 Meters

Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16

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