Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, April 25, 2010
Workout Notes 2010 Week 17
Ankle Injury Week 8. Eight Weeks. Are you kidding me. Good Grief.

I started the week with a mystery pain in my left knee. Mondays workout was planned to be some long intervals on the grass, 8x2:00, but I could not get through strides. Excruciating pain. Way worse than the stupid ankle. Monday afternoon I took some Advil. Tuesday night I iced it really well. And just like that, pain gone. ??? I am not sure what that is about. TZ says its a phantom injury. Weird.

Anyway....

Tuesday I had a good swim...I had been trying to get that workout done for like three weeks in a row.

Wednesday, with the mystery knee pain gone, I ran my eight mile loop in a remarkable 61 minutes. Thursday, I did 20x:30 intervals with no issues. Friday a good swim with Ron.

Which brings me to Saturday. Hooked up with TZ for ride to McKinney at ODarkThirty. It had rained most of the night. We got about 10 miles out when it started to rain again. So we aborted the route. I was not feeling that good and so I bailed out with 25 miles. Sheesh.

Sunday however, I got a very solid 12 mile run done. Ankle still a bit uncomfortable; but I am running faster.

Monday April 19: Carpenter Park - 4 miles easy plus strides 4.75 miles run(167)

Tuesday April 20: LTF Plano 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 (167)

Wednesday April 21: LTF Plano - 61 minutes, recovery 52 - 8 Mile Run

Thursday April 22: Intervals Carpenter Park 20x30(:60 Rest) 186 MaxHR 8.5 miles run (162)

Friday April 23: LTF Plano w/Ron - 1500WU; 4x100 in 90, 15s rest; 5x400 (Hard, Steady, Easy, Steady, Hard); 100 stroke - 4000M Swim (162)

Saturday April 24: 24.6 miles bike (ave 15, CAD 77, 1:33 Ride Time) with TZ in the rain.

Sunday April 25: 93 min, recovery 49, 12 mile run.

Weight: 162-167

Total for the week:
Run - 33.3 Miles
Bike - 24.6 Miles
Swim - 7200 Meters

Total For April:
Run - 118.3 Miles
Bike - 124.7 Miles
Swim - 25025 Meters

2010 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16

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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Saturday, April 24, 2010
Workout Notes 2010 Week 16
Ankle Injury Week 7. Its likely that I overdid it last week.

Monday I was feeling really exhausted, but I did manage some intervals as scheduled. Tuesday I felt much better I went to the pool with the workout that I had planned for last Tuesday, but did not do. After 200 Meters, Ron turned up so I blew my workout off and did Rons workout - which of course was a killer. Wednesday I did my 8 mile loop which felt OK. Thursday I did more intervals which also felt OK!! The Ankle while still swollen is getting better.

Friday I swam with Ron, doing 500 before he turned up. The 4500 is my longest swim ever.

Saturday I got up at ODarkThirty and did my 12 mile run in the drizzly rain. Really slow.

Sunday was one of those days that got away from me. Finally at the end of the day I dragged Logan to LTF and I managed 41 unmotivated minutes on the lifecycle.

Monday April 12: Intervals Carpenter Park 8x:90(:90 Rest) 181 Max HR(164) 9.2 miles run (164)

Tuesday April 13: LTF Plano w/Ron - 100 swim; 100 kick; 500 WU; 10x50 - 5 on 60, 5 on 50; , 100 Kick; 100 pull; 5x200 on 3:20; 100kick; 100 pull; 5x200 on 3:20 (faster than first set - that of course did not happen); 100Kick; 100 Pull; 4x75 on 75; - 3800 Meter Swim (163)

Wednesday April 14: LTF Plano 60+ minutes, 45 recovery - 8 Mile Run (163)

Thursday April 15: Intervals Carpenter Park 181 Max HR 16x30 (:60 Rest) 7.8 miles run (163)

Friday April 16: LTF Plano w/Ron - 500WU; 20x50 - 10 on 60, 10 on 50; 10x100 on 1:55; 5x200 on 3:20; 500 at 1:40 pace; 6x50 on 60; 200 kick - 4500M Swim (164)

Saturday April 17: 1:48 minutes, 41 Recovery 12 Miles Run.

Sunday April 18: LTF Garled 10 miles Lifecycle.

Weight: 163-164

Total for the week:
Run - 37 Miles
Bike - 10 Miles
Swim - 8300 Meters

Total For April:
Run - 85 Miles
Bike - 100.1 Miles
Swim - 17825 Meters

2010 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15

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, April 11, 2010
Workout Notes 2010 Week 15
Ankle Injury Week 6. I hate injuries. This week I decided to pretend that I do not have a gimpy ankle. I did my normal planned workouts for the week. The ankle is sore, but not screaming.

Monday I did some cautious intervals. Tuesday was a pretty lame swim. Wednesday I did my eight mile loop. And Thursday I had a good intervals as well. Friday, Ron did not show a the pool - but I had a really nice swim. Saturday I did my 12 mile loop and Sunday I rode the bike down and around White Rock Lake.

The ankle is sore. I am icing and wrapping.

Monday April 5: Intervals Carpenter Park 6x2:30(2:30 Rest) 180 Max HR(163) 9.2 miles run

Tuesday April 6: LTF Plano - 1600 Meter Swim (168)

Wednesday April 7: LTF Plano - 63 minutes recovery 24 - 8 Mile Run (166)

Thursday April 8: Intervals Carpenter Park 10x:70 Max HR 180 (:70 Rest) 8.8 miles run (165)

Friday April 9: LTF Plano - 500WU, 500Pull, 10x100 on 1:50, 250 Kick, 10x50 on 55; 250 Kick; 1000 Pull - 4000 Meters Swim (165)

Saturday April 10: 97 minutes, Recovery 53 12 Miles Run.

Sunday April 11: White Rock lake 52.4 Miles bike.

Weight: 163-168

Total for the week:
Run - 38 Miles
Bike - 52.4 Miles
Swim - 5600 Meters

Total For April:
Run - 48 Miles
Bike - 90.1 Miles
Swim - 9525 Meters

2010 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14

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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Saturday, April 10, 2010
March Workouts
Frustration month with the deadly sprained ankle. And for all you yahoos who keep telling me to rest the ankle - just look at the charts! I ran 50 miles which is a third of what was planned!

First Week of March
Run - 4 Miles
Bike - 130.7 Miles
Swim - 1700 Meters

Second Week of March
Run - 22 Miles
Bike - 75.5 Miles
Swim - 7200 Meters

Third Week of March
Run - 9.7 Miles
Bike - 45.1 Miles
Swim - 6200 Meters

Fourth Week of March
Run - 9.5 Miles
Bike - 102.9 Miles
Swim - 7000 Meters

Last Week of March
Run - 4.75 Miles
Bike - 22 Miles
Swim - 3200 Meters

Total for March
Run - 50.0 Miles
Bike - 377.1 Miles
Swim - 25300 Meters

Total for 2010:
Run - 318.9 Miles
Bike - 634.8 Miles
Swim - 82700 Meters













Back to:

2010: January * February

2009: January * February * March * April * May * June * July * August * September * Octotber * November * December

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

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Workout Notes 2010 Week 14
Ankle Injury Week 5. Good Grief. The plan was to take one week off from running. I made it six days before I could not stand it anymore!

Sunday night I headed to Austin, where I got a nice swim in on Monday. Instead of running Tuesday I did the lifecycle. Wednesday, I decided to do an easy run with some strides. That went well and I did not have much residual pain. Thursday was hell at work. I went to Logan's soccer practice and figured I'd see what 30 min running felt like and it felt good enough that I went for 45 min. Friday Ron decided that we should do 40x100 swim. Good Lord what a killer workout. Friday night we spend the night in Arlington Texas due to a 7:30am soccer game. I got out at 5am and did a nice 5.5 mile run. Sunday I did a solo ride late in the afternoon out to Rowlett and Rockwall, then back through Wylie.

Monday March 29: LTF Austin - 500WU, 500 Pull, 400, 2x200, 4x100 on 1:50, 400 pull, 2x200, 200Kick - 3200M Swim (165)

Tuesday March 30: LTF Plano - 60 min lifecycle, 22 Mile Bike (163)

Wednesday March 31: Carpenter Park - 30 min easy distance plus 6x100 strides (Recovery 45) 4.75 miles run. (164)

Thursday April 1: Run from Sting through restland 41 min, recovery 35, 4.5 miles run.

Friday April 2: Ron Swim LTF Plano 40x100 (first set: 1 on 1:50, then 1:45, 1:40, 1:35; second set 2 each of set 1; third set, 3 each; fourth set 4 each) - 3925 Meters Swim (163)

Saturday April 3: Run from Arlington Holiday Inn 49 min Recovery 35 5.5 Miles Run

Sunday April 4: Rockwall Loop (Ave 16.5, CAD 83, Ride Time 2:18, Recovery 29) 37.7 miles bike.

Weight: 163-165

Total for the week:
Run - 14.75 Miles
Bike - 59.7 Miles
Swim - 7125 Meters

Total for March:
Run - 50.0 Miles
Bike - 377.1 Miles
Swim - 25300 Meters

Total For April:
Run - 10 Miles
Bike - 37.7 Miles
Swim - 3925 Meters

2010 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13

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