Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, February 28, 2010
Workout Notes 2010 Week 9
Week two of hill training. Actually feeling stronger overall. Good Week.

Saturday - It finally warmed up to the sixties. Nice run in shorts and Tee shirt for the first time in Ages!

Sunday I hooked up with the Bike Mart ride. It was cold at the start high thirties but it warmed up and was a really enjoyable ride. I did the last ten miles solo into a very strong wind.

Monday Feb 22: Flagpole Hill Week 2 - 3 hills (4x30, 2x60, 10x12) (Max 183, Recovery 31) - 8 miles run.

Tuesday Feb 23: LTF Plano 500wu; 100kick 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), 200Pull - 3200M Swim (168)

Wednesday Feb 24: West Plano 48 min (recovery 31), 6 miles run (167)

Thursday Feb 25: Flagpole Hill - Week 2 - 3 hills (4x30, 2x60, 10x12) (MaxHR 184, Recovery 59) - 8 miles run.

Friday Feb 26: LTF Plano with Ron and the Boys - 600WU, 8x50 (4 on 60, 4 on 50), 4x25on30, 4x75on 75, 4x25on30, 4x100threshold 20s rest, 4x25on30, 2x200 steady, 4x25on30, 2x400 (200easy,steady, steady, hard), 4x25on30, 500 (100 Hard, Easy), 100 Stroke WD - 3800 Meter Swim (166)

Saturday Feb 27: Murphy, Plano Loop - 92 min Easy Distance, (recovery 59), 12 mile run.

Sunday Feb 28: Bike Mart Ride - (Ave 17.6, CAD 85, Ride Time 2:33, Recovery 43) - 45.1 Miles Bike.

Weight: 166-168

Total for the week:
Run - 34 Miles
Bike - 45.1 Miles
Swim - 7000 Meters

Total for Feb:
Run - 127.4 Miles
Bike - 138.1 Miles
Swim - 28600 Meters

2010 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8

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 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52

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

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Sunday, February 21, 2010
Workout Notes 2010 Week 8
Hills! If its February, then I am running flagpole hill! Monday and Thursday I headed down there to run the hill. Tuesday and Wednesday were 3200 Swim and 6 mile run. And Friday was a pretty hard 4000 Swim with Ron.

Saturday I headed out for my 12 mile loop. I was running pretty well. Just past the 8 mile mark, I saw something run out of the woods and turn toward me. At first I thought it was a small coyote. Then I realized it was a Bobcat. I was running directly toward him and he was completely unconcerned. He was focused on some squirrels that were behind me. I have never seen a bobcat that was not scared of humans. I stopped and watched him stalk the squirrels. He was very patient. After at least five minutes, I left to continue my run. The run does a two mile loop of the park and circles right back to where the Bobcat was. Sure enough 15 minutes later he was still hunkered down in the grass watching the squirrels. I have no doubt that this Bobcat was going to get one of those squirrels for breakfast.

Sunday Terry and I planned to meet at 0500 for a ride down to LBJ & Preston Road. Rain was promised in the weather forecast. But when I got out of bed at 0400 - it was clear! So I did my routine and was pumping up my tires when Terry called. The rain had started. He was calling off the ride. Instead I drove down to Lifetime Fitness and did an hour on the Lifecycle.

Good First Week for Hills!

Monday Feb 15: Flagpole Hill Week 1 - 3 hills, 2x30, 1x60, 8x12 (Max 178, Recovery 40) - 8 miles run.

Tuesday Feb 16: LTF Plano 400WU, 150kick/fins, 200 pull, 4x75 on 90 last 25 hard, 300 pull, 4x50 on 1 - 25 hard/easy, 200 pull, 8x25 on 30, 200 swim; 4x50 on 1 hard/easy, 200 pull, 8x25 on 30, 200 pull, 250 Kick/Fins - 3200 Swim (170)

Wednesday Feb 17: West Plano 47 min (recovery 43), 6 miles run (171)

Thursday Feb 18: Flagpole Hill - Week 1 - 3 hills, 2x30, 1x60, 8x12 (MaxHR 184) - 8 miles run.

Friday Feb 19: LTF Plano with Ron and the Boys - 600WU, 400(200easy, 200steady), 8x50 4 on 60, 4 on 50, 4x100 hard 15s rest, 400 as 200 steady, 100 easy, 100 hard, 4x50on 60, 4x75 on 75, 2x150 3-5-7 breathing; 4x100 easy 15s rest; 2x200 steady, 2x100 easy - 4000 Meter Swim (167)

Saturday Feb 20: Murphy, Plano Loop - 93 min Easy Distance, (recovery 53), 12 mile run.

Sunday Feb 21: LTF Garland 60 min Lifecycle - 21 miles. 166) Then 3 miles easy with Logan!

Weight: 166-171

Total for the week:
Run - 37 Miles
Bike - 21 Miles
Swim - 7200 Meters

Total for Feb:
Run - 93.4 Miles
Bike - 93.0 Miles
Swim - 21600 Meters

2010 Week 1 * 2 * 3 * 4 * 5 * 6 * 7

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 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52

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

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Sunday, February 14, 2010
Workout Notes 2010 Week 7
Last week of Circuits! Yea! And a recovery week with reduced volume on Wed and Sat! Yea!

But - Circuits in the rain on Monday; and in the snow on Thursday. Those were challenging!

Another killer friday swim with Ron and the boys.

Legs were feeling it on Saturday - not sure if that was due to the swim (unlikely) or the circuits on Concrete on Thursday (More likely).

Sunday Morning Terry and I headed out for a ride to Rockwall. But we got fogged in so instead we did a million loops of breckinrdige park - boring, but at least we got some decent work in the saddle.

Monday Feb 08: Carpenter Park Circuits Week 6 75 min 5.5 miles run (171)

Tuesday Feb 09: LTF Plano 500WU, 2x(300 pull, 2x150 on 3, 4x100 on 1:50) 500pull; 200kick - 3200M Swim (172)

Wednesday Feb 10: West Plano 46 min (recovery 36), 6 miles run (170)

Thursday Feb 11: Carpenter Park - Circuits Week 6 (52 min, recovery 29) (171) 5.5 miles run

Friday Feb 12: LTF Plano with Ron and the Boys - 600 WU; 2x200 as 100Kick, 100 swim; 8x50 as 4 on 60 then 4 on 50; 300, 2x150 as 50 base, 50 pace, 50 hard 15sec rest; 300, 3x100 as base, pace, hard 10 sec rest; 300; 4x75 on 75; 300; 6x50 on 60; 2x100 choice, easy. 4000 Meter Swim (170)

Saturday Feb 13: Murphy, Plano Loop - 67 min Easy Distance, (recovery 39), 8.4 mile run.

Sunday Feb 14: Foggy ride with TZ at Breckinridge (14.8 AVE, 74 CAD, 1:45 Ride Time) 26.1 miles Bike.

Weight: 170-172

Total for the week:
Run - 25.4 Miles
Bike - 26.1 Miles
Swim - 7200 Meters

Total for Feb:
Run - 56.4 Miles
Bike - 72.0 Miles
Swim - 14400 Meters

2010 Week 1 * 2 * 3 * 4 * 5 * 6

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 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52

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

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Monday, February 08, 2010
Workout Notes 2010 Week 6
This is the penultimate week of circuit training! Yea!

Wednesday, I had to hustle to get my run in before the rain started. Got some drizzle for the last 20 minutes. Not bad. Thursday Circuits were similar, it was kind of drizzling the whole time.

Friday I joined Ron and some of his buddies for the "Friday Long Swim" as he put it. I managed to survive the 4000 meters, which is my longest swim ever, with not too many problems. On the good side its nice to be swimming in a group. One the down side, I think this group of Ironman athletes are all much younger than I am!

It was another cold Saturday, and after Friday's swim I was not sure how my long run would go. But in fact, I ran faster than the last two weeks and overall felt pretty good.

TZ bought a new bike and was really anxious to ride it on Sunday. Again, it was pretty cold, but I bundled up and we did 45 miles out to McKinney Airport the long way over Lake Lavon. Nice. How cold was it? Three hours later, my non-insulated water bottle still had ice in it!

Monday Feb 01: Carpenter Park Circuits Week 5 (62 min, recovery 32)(170) 5.5 miles run

Tuesday Feb 02: LTF Plano 400; 100 kick; 200pull; 5x100 on 1:50; 500 pull; 5x50 on 55; 250pull; 6x25 (on 30) Alt - Hard- 1 breath, easy; 150 pull; 200; 200kick; 300 pull - 3200M Swim (173)

Wednesday Feb 03: West Plano 64 min (recovery 46), 8.0 miles run (170)

Thursday Feb 04: Carpenter Park - Circuits Week 5 (61 min, recovery 33) (171) 5.5 miles run

Friday Feb 05: LTF Plano with Ron 200, 200, 4x75 on 75; 200; 4x75 on 75; 200 steady, 200 pace, 200 pace; 5x100 in 95 on 1:50; 5x100 (25 hard, 50 pace, 25 hard) on 1:50; 5x100 under 93 on 2); 3x200 pace 15s rest; 100 easy - 4000 Meters (168)

Saturday Feb 06: Murphy Northstar Loop - 96 min, (recovery 29), 12 mile run.

Sunday Feb 07: Mckinney Loop with TZ (16 AVE, 78 CAD, 2:52 Ride Time, Recovery 24) 45.9 miles Bike.

Weight: 168-173

Total for the week:
Run - 31 Miles
Bike - 45.9 Miles
Swim - 7200 Meters

Total for Feb:
Run - 31 Miles
Bike - 45.9 Miles
Swim - 7200 Meters

2010 Week 1 * 2 * 3 * 4 * 5

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 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52

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

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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