Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, October 25, 2009
Workout Notes 2009 Week 43
Tough week. Running in India is a bitch. The body is splattered both mentally and physically from the journey. The air quality is horrible. And there are crazy dogs all over the place. In spite of that I ran really hard on Monday. Tuesday thought I started to cramp up a bit in my calf. Wednesday I ran pretty easy. And Thursday, I just felt like it would be better to run on the mill. Sheesh.

Thursday afternoon to Friday afternoon took 36 hours of travel. I felt OK when I got back, but instead of doing something, I logged a rest day, the first since July.

Saturday I had hoped to do my 12 mile loop, but 2 miles into the run my back spasmed. So I took it easy and did 7.5 instead of 12.

Sunday TZ and I did an easy bike ride.

Tiring week. But I survived.

Monday Oct 19: Pune India - 61 min run hard (recovery 37). 8 miles.

Tuesday Oct 20: Pune 45 min run (recovery 27), 5.5 miles.

Wednesday Oct 21: Pune 28 min run (recovery 39), 3.5 miles.

Thursday Oct 22: Pune Treadmill 30 min run (recovery 27), 3.5 miles.

Friday Oct 23: Off (First rest day since July 2)

Saturday Oct 24: Slow Run, (recovery 24)65min 7.4 miles.

Sunday Oct 25: Bike with TZ down to the El Bee Jay Freeway and back (Ave 15.1, CAD 74, 2:01 Ride time, recovery 35) 32.1 miles bike.

Weight: Unknown

Total for the week:
Run - 27.9 Miles
Bike - 32.1 Miles
Swim - 0 Meters

Total for Oct:
Run - 119.15 Miles
Bike - 112.9 Miles
Swim - 12800 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 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42


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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Workout Notes 2009 Week 42
Monday the fields were soaked, but in spite of that I got some good interval work in on the berm on the north side of Carpenter Park. I was not in great shape for Tuesdays swim. I was really dragging on my Wednesday run. The fields were STILL soaked on Thursday, so intervals were back on the Berm. I took Friday off of work and as such went out for a short bike ride in the AM. Saturday, I would have liked to run long, but Logan had an 0800 soccer game, and from there, I was heading to Pune India. So I squeezed in a short run before her game. I got to my hotel in Mumbai at 9pm Sunday. After 28 hours of travel, I went straight to the gym and did 30 min on the Treadmill. That was my first run on a mill since last December.


Monday Oct 12: 6x2:30(2:30 rest) carpenter park 8.2 miles run (167)

Tuesday Oct 13: (wk 16) 500WU 2X(300, 3X100 (set 1&2 25 kick, 25 back, 25 free, 25 kick) on 2:30; 4X50 on 55), 300 pull, 3x100 on 1:50, 6x50 on 55; 200 kick w/fins - 3200 Swim (168)

Wednesday Oct 14: 58min, 8 mile run (166)

Thursday Oct 15: - Intervals Carpenter Park 10x70 (:80) 8.8 miles run (166)

Friday Oct 16: Lucas, Allen Ride 27.6 (Ave 16, CAD 76, ride time 1:43) Miles Bike.

Saturday Oct 17: Easy Run at Breckinridge 43 min (recovery 27), 4 miles.

Sunday Oct 18: Easy Run in Mumbai on the Treadmill (recovery 20). 30 min, 3.5 miles.

Weight: 166-168

Total for the week:
Run - 32.5 Miles
Bike - 27.6 Miles
Swim - 3200 Meters

Total for Oct:
Run - 91.25 Miles
Bike - 80.8 Miles
Swim - 12800 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 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41


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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Workout Notes 2009 Week 41
This was a crazy week at work. Had to do 14 reviews, plus over see the other 30 on my team. Thats a lot of work! And I had to keep doing the rest of my job too!

Interval work on Monday and Thursday was really good. Easy distance runs on Wednesday and Saturday were strong! And my Friday swim was strong and fun!

Sunday I decided to ride down to the AAC and check out the Toyota Open Championship. It has been raining and was drizzling on my way down there. I got to the end of the bike course, and noticed that my rear tire was flat. While the leaders were coming in I changed the tube. I headed back home, and up on Hilcrest, my rear shift cable snapped - leaving me with two gears on the front - High and Low. Lovely. As I neared home I then noticed that front tire seemed soft. Sure enough - slow leak. What a disastrous ride!


Monday Oct 5: 8x90 carpenter park 9 miles run (167)

Tuesday Oct 6: 500WU, 2x(2x200 on 3:30 (second rep pull); 4x100 on 1:50; 6x50 on 55; 200 kickw/fins on 40;) 100 easy - 3200 Swim (167)

Wednesday Oct 7: 8 mile run (166)

Thursday Oct 8: Intervals Carpenter Park 12x30 (:60)7.3 miles run (164)

Friday Oct 9: 500WU, 1000, 1000 pull, 5x100 on 1:50 200 kick - 3200 Swim (165)

Saturday Oct 10: Murphy, Plano, Sharp Farm, Breck - 88 min, 11.75 miles run.

Sunday Oct 11: Solo Ride to ACC - (Ave 16, CAD 73, ride time 3:19) 53.2 miles bike.

Weight: 164-167

Total for the week:
Run - 36.0 Miles
Bike - 53.2 Miles
Swim - 6400 Meters

Total for Oct:
Run - 58.75 Miles
Bike - 53.2 Miles
Swim - 9600 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 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40


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, October 13, 2009
Two Years
Wow I almost missed this one...

On October 5, 2007 I had my knee surgery.

Two years later, looking back, all I can say is what a huge improvement.

I spent a year with that achy knee. I was limping around and always really sore.

For the last two years - no problems training, no soreness, no limping, and some pretty good race results.

Dr. Montgomery is Amazing!

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Saturday, October 10, 2009
September Workouts
September was a month that had me largely in flux with my travel schedule for work. I had hoped to get in a few triathlons to complete the season, but planning which ones were a problem. In the end I did Prairieman in the pouring rain and then Stonebridge Ranch on the day that I flew to London. I won First Masters in both races - so that was nice. Prairieman was decided on the bike - not so good for me. But Stonebridge was decided by the run - very good for me!

The week after Stonebridge I spent in London, and I got lots of good mileage running there. And I also survived the trip there and back without getting sick. Not bad.

I finished my circuit (plyometrics) this month, and started working on speed in anticipation of some road races in November and December.

First Week of September
Run - 32.5 Miles
Bike - 0.0 Miles
Swim - 6400 Meters

Second Week of September
Run - 25.2 Miles
Bike - 36.6 Miles
Swim - 6900 Meters

Third Week of September
Run - 18.2 Miles
Bike - 102.9 Miles
Swim - 6400 Meters

Fourth Week of September
Run - 27.6 Miles
Bike - 57.1 Miles
Swim - 7150 Meters

Last Week of September
Run - 18.7 Miles
Bike - 0.0 Miles
Swim - 0 Meters

Total for September:
Run - 122.2 Miles
Bike - 196.6 Miles
Swim - 26850 Meters

Total for 2009:
Run - 1124.25 Miles
Bike - 2124.3 Miles
Swim - 226256 Meters













Back to:

2009: January * February * March * April * May * June * July * August

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

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Workout Notes 2009 Week 40
Sunday afternoon, after the Stonebridge race, I took the red eye flight to London, arriving Monday morning. I promptly headed out to Hyde Park for a very slow run. I find that getting that run in right away servers to reduce any associated jet lag. The rest of the week was spent in meetings in a hotel in Chelsea. Tuesday I did my circuits (the last circuit workout of season I might add) in Kensington Gardens. Wednesday I ran at Battersea park. Thursday I did Fartlek in Hyde Park. Friday I ran through St. James Park. And Saturday, just before heading to Heathrow for a ride back to Dallas, I did a long run combining all the parks: Battersea, Green Park, St James, Hyde, and Kensington. Fun!

Sunday, safely back in Dallas, I got my only swim of the week in at the Garland pool.

No bike this week.

Monday Sept 28: Hyde Park/Kensington Gardens 6.5 miles run

Tuesday Sept 29: Circuits Week 11 - Kensington Gardens 5.5 miles run.

Wednesday Sept 30: Two loops of Battersea Park - 6.7 miles run.

Thursday Oct 1: 50 min w/40 min Fartlek - Kensington Gardens - 6.25 miles run

Friday Oct 2: Green Park - St James Park - 5.1 miles run.

Saturday Oct 3: Tour of London - Battersea Park, Green Park, St James Park, Green Park, Hyde Park and Kensington Gardens - 90 minutes, 11.4 miles run.

Sunday Oct 4: Lifetime Garland - 500WU, 300, 2x150 on 3, 4x100 on 1:50; 200 kick w/fins, 300 pull, 2x150 on 3, 4x100 on 1:50; 200 kick w/Fins; 300 pull - 3200

Weight: Unknown

Total for the week:
Run - 41.5 Miles
Bike - 0.0 Miles
Swim - 3200 Meters

Total for Sept:
Run - 122.2 Miles
Bike - 196.6 Miles
Swim - 26850 Meters

Total for Oct:
Run - 22.75 Miles
Bike - 0.0 Miles
Swim - 3200 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 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39


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, October 04, 2009
Workout Notes 2009 Week 39
My travel schedule was a bit in flux, at the start of the week, but it looked like I might be able to squeeze the stonebridge ranch triathlon in on Sunday. This race was also the Texas State Championship. Monday I did my plyometrics and man my legs were sore for two days. Ouch. Gotta remember to taper! Tuesday I did a lot of kick with my swim. Patented Mary Lessor workout. Wednesday the boss declared that we would travel Sunday Afternoon. Good that meant I could race. I did my 8 mile loop but took it really easy. Felt good. Thursday I did 30 min of Fartlek - good work. And Friday's swim was actually kind of hard. Saturday Terry I met really early for a 45 min loop pretty easy. And then Sunday we raced!!

Monday Sept 21: circuits wk 10 - Carpenter Park - 5.5 miles run (165)

Tuesday Sept 22: 500 WU - 5x50 (25swim, 25 kick) on 70; 250 pull, 5x50 on 55; 250 pull; 5x50 (25swim, 25 kick) on 70; 250 pull; 250 Kick w/fins; 250 pull; 5x100 on 1:50; 200 Kick w/fins - 3200 (166)

Wednesday Sept 23: 67 min 8.0 mile run (166)

Thursday Sept 24: 46 min w/ 30 min fartlek 5.9 Miles run(167)

Friday Sept 25: 500WU, 9x100 on 1:50, 200 kick w/fins, 18 x 50 on 55, 200 kick w/fins, 500 Pull - 3200 Swim (167)

Saturday Sept 26: McKinney Loop w/ Terry (ave 16.4, CAD 75, ridetime 2:44) - 45.1 mile Bike

Sunday Sept 27: Stonebridge Ranch Triathlon (bike ave 20.6, CAD 86)
Swim - 750 Meters
Bike - 12 miles
Run - 2mi Warmup - 5k race - 5K warmdown - 8.2 miles

Weight: 165-167

Total for the week:
Run - 27.6 Miles
Bike - 57.1 Miles
Swim - 7150 Meters

Total for Sept:
Run - 103.5 Miles
Bike - 196.6 Miles
Swim - 26850 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 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38

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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Stonebridge Ranch Triathlon
I had hoped to compete in this race before the end of the season. As the state championship it was worth some bonus points in the SMW Rankings. This race features a 750 Meter Pond Swim - which plays to my strengths. Unfortunately my boss had me on standby for travel on Sunday, and as such I was not sure if I was going to be able to do the race. Late in the week I got the OK for the race, and I signed up on Thursday night.

The weather was really nice race morning. After getting transition set up, I did a two mile run for a warm-up. I was in the fourth wave for the swim, so it was a bit of a wait until it was time to go.

The water seemed a bit colder than last year - but very nice nonetheless. I lined up on the far inside of the race course. I had clear swimming from the start. However as I was approaching the first buoy I was too far on the inside. And there was some guy next to me who was not correcting his swim and he was blocking my path. So I let him go by and then I took the correct line and by the way blocked him! I am not sure but I think I swam too far on the outside between the first and second buoys. Once we made the last turn we were heading straight into the sun. You could not see the finish or the last buoy. I sighted along the shore and pushed what I thought was much harder than last year. However, coming into the finish I was sighting alot even though I could not see anything. My swim time was 13:11, I did not know it at the time, but I was third out of the water in my wave.

Stonebridge Ranch Triathlon
Third out of the water.

My transition to the bike was uneventful - always good! The bike starts up hill and that is always challenging coming off the swim. My quads were screaming. But - I settled down pretty quickly and was riding strong and hard. By the end of the first loop two masters had passed me but these guys were both in sight. On the second loop another master got by me right at the end of the bike.

Stonebridge Ranch Triathlon
Fourth after the bike

Just like the bike, the run climbs the same hill right off the start. Right off the bat I got the first master. Before the turnaround I got two more. I passed the last master sometime in the last mile. None of these guys gave much struggle. He, he!

Stonebridge Ranch Triathlon
First Master after the run.

I thought that this was a pretty strong race, but relative to last year it was slower. Regardless you can't argue too much with first overall master!

Stonebridge Ranch

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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