Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, June 20, 2010
Workout Notes 2010 Week 25
Monday I had a pretty good solo swim. I have been really strong in these workouts recently. Tuesday it was hot, hot, hot in Dallas. The good news was the 800 was late in the evening. The bad news is that it was still north of 90 degrees. I ran in the next to last heat with mostly high school boys. I pretty much ran the entire race right on the heels of this one kid. I almost passed him on the last curve. But once we go on the final straight - he dumped me. Still I posted my fastest 800 of the season. Wednesday I felt real good, so I ran my usual eight mile loop in around 65 or so. However, it was clear later that I did not do good job with the sunscreen. I felt like crap Thursday and Friday. Thursday, I decided I had better no push it so I just did some strides. Friday I did a pretty long endurance workout with Ron and Harold. After the swim, though, I started to feel better.

Saturday Morning it was still blazing hot. I went to SMU to do my track work. I must have lost 10 gallons of water in sweat. Somehow I managed to do a pretty good workout in spite of the heat!

Sunday I hooked up with Terry at ODarkThirty. Terry was on a short leash for time, so we did the old Fairview loop. I rode Terry back to his house and then I continued down to Hilcrest and LBJ and back for a solid 60 miles.

Monday Jun 14: LTF Plano 500 WU, 5x200 on 3:30; 200 pull, 5x100 on 1:45; 250 kick; 5x50 on 55; 250 pull, 250 kick - 3200M Swim (162)

Tuesday June 15: GreenHill 800M 2:20.39 (68.44, 71.95) 5.25 miles run

Wednesday June 16: LTF Plano 65 min (Recovery 46) 8 miles run (160)

Thursday June 17: LTF Plano 30 min easy plus 6x100 strides (recovery 38) 4.75 miles run (162)

Friday June 18: LTF Plano with Ron and Harold 300 as 50 Free, 50 back x3; 4x50 as 25 free, 25 fist, 25 free, 25 water polo x2; 200 as 75 free, 25 breast x2; 8x50 Leg Band; 1500 as 50 steady, 50 fast, 100 Steady, 100 Fast, 150 Steady, 150 fast, 200 steady, 200 fast, 250 steady 200 fast; 2x400; 3250M Swim (164)

Saturday June 19: SMU Track - 1000-300x2 7.5 miles run

1000 - 36.7, 74.2 (37.5), 1:53.3 (39.1), 2:32.2 (39.0), 3:10.9 (38.6)
300 - 36.1, 54.1 (18.0) MaxHR 169

1000 - 37.4, 76.1 (38.7), 1:54.6 (38.7), 2:33.6 (38.8), 3:11.5 (37.9)
300 - 34.4, 51.8 (17.4)

Sunday June 13: Fairview, back to LBJ (Ave 16.8, CAD 81, 3:34 ride time) 60.3 miles bike.

Weight: 160-164

Total for the week:
Run - 25.5 Miles
Bike - 60.3 Miles
Swim - 6450 Meters

Total For June
Run - 82.9 Miles
Bike - 152.6 Miles
Swim - 14700 Meters

Running Plan

2010 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

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, June 19, 2010
Workout Notes 2010 Week 24
Monday I found Ron in the pool and so I did a killer set with him. Hard 2000.

Tuesday it was hot and windy at Greenhill for the track meet. I jumped into the penultimate heat. I got off to a good start and drafted off a couple of kids for the first 150. When I came to the top of the straight, I noticed a guy out in Lane 3 running hard to my right. I thought he was warming up. But as I was coming down the home stretch that guy caught up again. All his buddies were telling him to get in lane 1. I pushed hard on the back stretch and home. I was running solo out in front. I came through in a disappointing 2:23. This heat was supposed to be 2:15 and slower. Well that did not happen! But then after that race, Jose Lopez asked me to run the 4x400 relay with him and William Moore. I agreed. Did some jogging, then I ran a very surprising 63.39 in the 400. Interesting..

Wednesday I felt pretty good for my 8 miler.

Thursday I was surprised to find a track workout on my schedule rather than a grass workout. 200-200-200x3. Instead of my usual lunch time run I went to the Naaman Forest Track after work. It was hot and it was really windy - just like Tuesday. I knocked out a good set including running one 200 in 30s which got some raised eyebrows from coach Vaughan!

Friday was a crazy day, as after work I needed to take Logan to Waco for the Waco Hot Soccer Tournament. This plus crazy work stuff forced me to the pool earlier than usual so I was not able to swim with Ron and the boys. Still I had another very good session in the pool.

Saturday morning at ODarkThirty I got up and drove from my hotel to the La Vega High School Track. I could have run there, but I did not want to run carrying my spikes. When I got to the track, it was all closed up, surrounded by a 10 foot high barbed wire fence. Of course I scaled the fence and proceeded with my 2x600 workout. After the sun came up, while I was cooling down, I noticed that three houses down the street from where I gained access to the track there was a police cruiser parked in the road. Hmmmm

Sunday morning back up at ODarkThirty this time for a cruise on the bike around Waco. I did two loops (a big one and a small one).


Monday Jun 7: LTF Plano w Ron 6x50 on 60; 3x(200 steady, 15 sec rest, 2x100 hard, 15 sec rest; 2x50 on 60); 200 stroke. 2000M Swim (163)

Tuesday June 8: GreenHill Lukes All Comers Track 800M and 4x400 (Recovery 136) 6.5 miles run.

800 - 70.61, 2:23.71 (73.1)

400 - 63.39

Wednesday June 9: LTF Plano 70 min run, (recovery 44) 8 miles run (161)

Thursday June 10: Namaan Forest 200-200-200x3 7.25 Miles Run

Set 1: 33.9, 33.7, 30.3 MaxHR 171
Set 2: 34.0, 33.6, 32.x MaxHR 180
Set 3: 34.2, 33.0, 31.9 MaxHR 188


Friday June 11: LTF Plano 500WU, 500 Pull, 2x200, 4x100 on 1:50, 400 pull, 2x200, 200 kick, 200 pull, 200 - 3200 Swim (162)

Saturday June 12: La Vega High School (Recovery 43) 2x600 6.75 Miles Run

600 - 36.5, 74.4 (37.9), 1:51.9 (37.5) MaxHR 169
600 - 36.1, 72.9 (36.8), 1:49.6 (36.7) MaxHR 175

Sunday June 13: Ride around Waco - (Ave 17.1, CAD 82, 1:51 Ride time) 31.7 Miles Bike

Weight: 161-163

Total for the week:
Run - 28.5 Miles
Bike - 31.7 Miles
Swim - 5200 Meters

Total For June
Run - 57.4 Miles
Bike - 92.3 Miles
Swim - 8250 Meters

Running Plan

2010 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23

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, June 14, 2010
Champions
Logan's soccer team, Sting99 Blue, won the Waco HOT Spring Competitive Soccer Tournament this week. Logan was ecstatic!

Champions

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Sunday, June 06, 2010
Workout Notes 2010 Week 23
Monday was Memorial day, and as such I hit the gym early for a nice solid swim. It felt really good after last weeks poor swim effort.

Tuesday was the track meet. It was 95 degrees and I had a mile to run. I was in the 5 min to 5:35 heat. Right at the gun I jumped out to the lead, and no one else seemed to want to take control. I ran very comfortably turning a 75.66 for the first lap. (Coach Vaughan sez too fast!) I hit the second quarter in 2:35.04 (79.38). I knew we had slowed considerably, but I was still running alone in front. I continued to focus on working the back side and when I came out of the turn I really tried to push. I came thought the 3/4 mile in 3:57.77 (82.72). I knew I had to push harder. At the 200 to go I could see some shadows getting closer. I held them through the curve and then pushed as hard as a could on the home stretch finishing having lead wire to wire in 5:16.97 (79.20). I was pleased with the effort given that I had no help; it was hotter than hell and I went out too hard!

The next morning I flew to Austin and did a nice 8 miler there, before missing my flight home. Instead I drove home, got in late and decided to work from home on Thursday. Thursday noon, I jogged over to Breckinridge Park and knock out some 60s intervals. Friday I swam with Ron, Todd, and Harold. Like Monday I was really strong.

Saturday Morning I headed to the track to do 400 Pickups with Coach Vaughan. It was really, really hot, but I did a pretty consistent set.

Sunday morning I managed a long bike ride, doing the WRL, Sunnyvale, Rowlett loop.

Monday May 31: LTF Garland 500 WU, 2x200 on 4, 4x100 on 1:50, 4x50 on 55, 100 easy, 400 pull, 300, 300 pull, 4x100 on 1:50; 200 kick - 3200 (162)

Tuesday June 1: Lukes All Comers #3 The Mile 5:16 5.75 Miles Run.

Wednesday June 2: LTF Austin 61 minutes, (Recovery 38) 7.5 Miles Easy Distance (160)

Thursday June 3: Breckinridge Park 10x60(80) MaxHR 185 8.1 miles run

Friday June 4: LTF Plano 50, 200, 400 (150 steady, 150 Moderate, 100 Easy); 2x200 (15s rest, Steady, Moderate); 4x100 (15s, Steady, Moderate, Hard, Easy); 8x50 on 60; 300 (steady, Moderate, Hard); 2x150 (3,5, 7 breathing); 4x75 on 75; 6x50 on 60; 3050M Swim (164)

Saturday June 5: Track SMU 6x400PU (recovery 27)

400 - 37.4; 73.1 (35.7) MaxHR 177
400 - 37.2; 73.2 (36.0) MaxHR 179
400 - 36.8; 72.0 (35.2) MaxHR 182
400 - 35.7; 71.1 (35.3) MaxHR 183
400 - 37.6; 72.7 (35.1) MaxHR 188
400 - 37.4; 72.5 (35.1) MaxHR 191

7.5 Miles run.

Sunday June 6: Solo Bike WRL, Mesquite, Sunnyvale, Rowlett Loop. (Ave 17.4, Cad 85, 3:29 Ride time) 60.6 miles bike.

Weight: 160-164

Total for the week:
Run - 28.9 Miles
Bike - 60.6 Miles
Swim - 6250 Meters

Total For May:
Run - 130.9 Miles
Bike - 189.9 Miles
Swim - 26144 Meters

Total For June
Run - 28.9 Miles
Bike - 60.6 Miles
Swim - 3050 Meters

Running Plan

2010 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22

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