Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, July 25, 2010
Workout Notes 2010 Week 30
I had meant to get in more running this week. Sunday I should have done eight miles, but I was really worn out from the two hard efforts on the Bike on Thur and Sat. Friday's swim was not easy either.

Overall thought, my legs are finally feeling stronger after all the Track and Recovery to date this spring.

Monday July 19: 35 min run Carpenter park (Recovery 45) 4.5 miles run (162)

Tuesday July 20: LTF Plano - 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(164)

Wednesday July 21: 37 min run Carpenter park (Recovery 54)4.5 Miles Run(163)

Thursday July 22: LTF Plano - 60 min Lifecycle (recovery 31) 23 miles bike (162)

Friday July 23: LTF Plano with Ron, Dave, and Todd - 400WU; 8x50 drill (2x25swim, 25 polo; 2x25 swim, 25fist; 4xband); 2x50 Seal swim; 3x200 in 3:10 on 3:30; 5x100 in 95 on 1:45; 3x200 in 3:10 on 3:30; 4x50 on 50; 200 stroke -3000 Swim.(161)

Saturday July 24: WRL, Mesquite, Summervale, Rowlett (ave 17.1, CAD 72, 3:31 Ride Time, Recovery 23) - 60.2 Miles Bike.

Sunday July 25: 40 Min Easy, Breckinridge, (recovery 33) 4 miles run.

Weight: 161-164

Total for the week:
Run - 13 Miles
Bike - 83.2 Miles
Swim - 6200 Meters

Total For July
Run - 70.1 Miles
Bike - 296.2 Miles
Swim - 18300 Meters

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 * 25 * 26 * 27 * 28 * 29

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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Workout Notes 2010 Week 29
After being in Corpus all last week, I started this week with two nights in Houston. Too much travel.

Saturday ride with Vic and Mike - Victoria puked her guts out at Mile 50. Yuch!

Monday July 12: LTF Plano w/ Ron and Todd - 200, 200 build, 2x50 on 50, 300, 100Kick, 4x250 build on 4:05; 11x(4x25 - 5 as 2xband, 2xswim; 2 as swim, Waterpolo, swim, fist; 2 as 25 all out on 35; 2 as swim, wp, swim, fist; 2 as 25 hard on 30); 100, 50 kick, 50, 50 kick, 150 3,4,5 breathing. 3200 Swim. (162)

Tuesday July 13: 30 min run houston (recovery 31) 3.5 miles run

Wednesday July 14: 60 min run houston (recovery 31) 7 miles run

Thursday July 15: Carpenter Park - 36 min run (Recovery 44) 4 miles run(160)

Friday July 16: LTF Plano with Ron, Dave, and Todd - 250 WU, 100 Kick, 100 pull, 8x50 drill (4xband, 2x 25swim, 25 WP, 2x 25 swim, 25 fist), 50 swim, 5x100 descend, 2x50 seal, 2x150 3-5-7, 5x100 descend, 100 pull, 100 kick. 2500 Swim.(161)

Saturday July 17: 40 min run Breckinridge (Recovery 22) 4 miles run.

Sunday July 18: Ride with Mike and Vic - WRL, Summervale 61.3 Miles Bike.

Weight: 160-162

Total for the week:
Run - 15.5 Miles
Bike - 61.3 Miles
Swim - 5700 Meters

Total For July
Run - 57.1 Miles
Bike - 213.0 Miles
Swim - 12100 Meters

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 * 25 * 26 * 27 * 28

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, July 11, 2010
Workout Notes 2010 Week 28
Vacation Corpus Christi!

Pretty much this week was some easy recovery work from the STH 100. Also, with Track completed last week, I needed to give to give the legs a break. Back home on Friday, I did a solid 3200M in the pool. And Sunday Terry and I did the Long McKinney loop as well. On the way back I found a bowling ball sized Turtle in the road. I moved him, even though he tried to pee on me. Amazingly we got a green traffic signal at the next stop light (Bethany and Allen Heights). This light is always red and always long. Terry sez St Francis intervened on our behalf with the traffic gods on behalf of our turtle work!

Monday July 05: Corpus - 31 minutes, 34 recovery. 3.3 Miles Run.

Tuesday July 06: Corpus - 52 minutes, 45 recovery. 6.6 miles run.

Wednesday July 07: Corpus - 33 minutes, 38 recovery. 4 miles Run.

Thursday July 08: Corpus - 64 minutes, recovery 33. 7.1 miles run.

Friday July 09: Corpus - 31 minutes, 35 recovery. 4 miles Run.

Saturday July 10: LTF Garland - 400 WU, 2x50 on 55, 5x100 pull on 1:50, 500, 10x50 on 55, 250 Pull, 5x50 (swim, kick) on 70, 250 pull, 250 Kick, 200 Kick/fins - 3200 Meter Swim(166)

Sunday July 11: Mckinney Loop w/TZ (Ave 17.4, CAD 78 2:53 ride time) - 50.3 miles bike

Weight: 166

Total for the week:
Run - 25.0 Miles
Bike - 50.3 Miles
Swim - 3200 Meters

Total For July
Run - 41.6 Miles
Bike - 151.7 Miles
Swim - 6400 Meters

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 * 25 * 26 * 27

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, July 10, 2010
Workout Notes 2010 Week 27
Tuesday Track my legs felt pretty dead presumably from the 60 mile bike with Terry. I ran in the fastest 800 heat and felt pretty good going through 400 in 68. But I could not get under 2:20 once again! Gah!

Thursday I was still a bit stiff for my 10x70 - but I finished strong. Saturday I was strong on my 16x30 intervals as well.

Friday swim, solo, was great. Really hammered some 100s and fiftys.

Saturday I felt pretty good with some 30s intevals and Sunday was the fifth annual STH 100!

Monday June 28: LTF Plano 500WU, 500 pull, 400, 400 pull, 300, 300 pull, 200, 200 pull, 100, 100pull, 200 Kick - 3200 Meter Swim (163)

Tuesday June 29: GreenHill 800M Run 2:20.71 (68.01, 72.70) 5.25 miles run.

Wednesday June 30: LTF Plano 50 min 6 miles run (162)

Thursday July 01: Carpenter Park - 10x70(80) 8.8 miles run (160)

Friday July 02: LTF Plano 500 WU, 4x100 pull on 2 descend; 3x100 on 1:50 Descend; 2x100 pull on 1:40 descend; 200 kick/fins; 4x50 pull on 60 descend; 4x50 on 60 descend; 3x50 pull on 55 descend; 3x50 on 55; 2x50 pull on 50; 2x50 on 50; 200 kick/fins; 250 pull; 10x25 (fly, 2xback, 3x breast, 4x free) on 40 - 3200M Swim - 3200 Swim (163)

Saturday July 03: Breckinridge Park 16x30 (60) Max HR 179 7.8 miles run.

Sunday July 04: StoopidR than Hell 100 V (Ave 16.1, CAD 81, Ride Time 6:17) 101.4 Miles Bike

Weight: 160-163

Total for the week:
Run - 27.9 Miles
Bike - 101.4 Miles
Swim - 6400 Meters

Total For June
Run - 119.1 Miles
Bike - 213.9 Miles
Swim - 24300 Meters

Total For July
Run - 16.6 Miles
Bike - 101.4 Miles
Swim - 3200 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 * 25 * 26

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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StoopidR Than Hell 100 - V
Fourth of July marked the return of the StoopidR Than Hell 100 cycling extravaganza. This year word got out on facebook and as such we had several new faces in the crowd. And speaking of crowd, there was a whole posse that decided to do the STH course starting an hour later than the prescribed kick off.

The weather this year featured a strong south wind blowing 10-20 MPH. This made the ride to Sherman fast and enjoyable and the ride from Sherman slow and horrific.

Mike met me right on time at 4:40 at my house. We pushed off five minutes later, for me to realize that I did not have my contact lens in my eyes. False Start. We turned around and I got my contacts in and then hauled butt up to the Walgrens to meet the rest of the crew.

We got to Walgreen's and everyone was ready to go: Dave, Vic, Terry, Kathy, Mitch and Lora. But Georgie was lost! She turned up a couple of minutes later, I gave the pre-ride instructions and we were off.

Tim hooked up with us on Los Rios between Parker and Jupiter - as usual!

Everything was going well until we got into McKinney. I was asking Georgie about this interesting light that she had on her helmet when my computer flew off the bike! I turned around and searched for while before I found it. I got rolling again, and found Mitch waiting for me. We rode for a while and caught the rest of the group before we got to 121. Meanwhile the Polar started making very strange noises. Not good.

After we crossed 121 Tim and Vic turned around. Vic logged 50 total and Tim put in some extra work to get his Century.

We made good time between Melissa and Anna. As we pulled out of Anna we could hear this motorcycle screaming up the road towards us, I looked back several times, expecting it to fly by - but it never came. We got to the Exxon in Van Alstyne and loaded up the water bottles. We were all there except Terry and Mitch. Terry told me he was going to stop at the Sonic in Anna. So I figured that he and Mitch were eating some Sonic. Just as we were ready to pull out, I checked my phone. Missed call from Terry and a Voice Message. I played the message and Terry said, "Mitch got hit by a motorcycle. I'll check you later." I was stunned and played the message again - not believing what I heard.

After a brief discussion we headed out to Sherman. I love this part of the ride, because of the big rolling hills leading into Sherman. We made it though the city, regrouped and headed back. As soon as we turned around we could feel the wind. Wow. Hard.

As we got to the last intersection in Sherman, there was Terry waiting for us. He told us that the Motorcycle and tried to kick Mitch as he went by. He ripped mitch's shorts but Mitch was not hurt and did not go down. That could not be said for he idiot on the motorcycle. He lost control, flew off the side of the road, mangled his bike and his ankle and got a ticket for being a lame brain.

We regrouped again in Van Alstyne, except for Terry who went on to Anna to get his Sonic Burger! I took a hard pull out of the city and when I came up for air, I could not get the energy to hook in the back of the group. Off they went. My stomach was a bit upset as well. Not too bad, but a little discomfort. I kept the group in site until Anna. There I saw Terry pull out between me and the group. I kept Terry in my sights until 121, but I was unable to catch him or get closer. Meanwhile Lora was behind me somewhere. In Van Alstyne she said that she was going to ride into McKinney and then have someone help her pick up her car.

When I got to the QT in McKinney, Terry was just pulling out. He stopped and waited for me to reload my bottles then we rode the rest of the way in together.

Mike was waiting at the Walgreens and told me that Mitch was there for a while as well. Mike said that Georgie and Kathy just hammered the rest of the ride!

This one was tougher for me than the last two years, but still a good ride!

Stoopidr Than Hell Finishers:
Chris(5)
Terry(5)
Super Dave(4)
Mike(3)
Tim (4)
Vic (1)
Kathy (1)
Georgie (1)
Lora (1)

Update July 11: Terry told me that Mitch's bike, a beautiful orange and black Orbea had suffered a cracked frame. Mitch has a claim pending against the idiot motorcyclist's insurance co.

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Sunday, July 04, 2010
June Workouts
June means Track!

I did three 800s 2 at 2:20 and one at 2:23
One 400 in 63
The Mile in 5:16
and 1500 in 4:51

Not a bad season, although I would have liked to get under 2:20 for the 800!

First Week of June
Run - 28.9 Miles
Bike - 60.6 Miles
Swim - 3050 Meters

Second Week of June
Run - 28.5 Miles
Bike - 31.7 Miles
Swim - 5200 Meters

Third Week of June
Run - 25.5 Miles
Bike - 60.3 Miles
Swim - 6450 Meters

Fourth Week of June
Run - 25 Miles
Bike - 61.3 Miles
Swim - 6400 Meters

Last Week of June
Run - 11.25 Miles
Bike - 0 Miles
Swim - 3200 Meters

Total for June
Run - 119.1 Miles
Bike - 213.9 Miles
Swim - 24300 Meters

Total for 2010:
Run - 711.7 Miles
Bike - 1163.3 Miles
Swim - 164569 Meters













Back to:

2010: January * February * March * April * May

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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Saturday, July 03, 2010
Workout Notes 2010 Week 26
Tuesday night at the track it was 98 degrees when I pulled into the parking lot. Somehow I pulled a 4:51 1500 outta my rear end! Pretty good effort. I was surprised. I followed that on Thursday with a strong set of 300s. Saturday morning I was at the track in the dark in order to make Marissa's soccer game at 0730. Not happy with 66 and 67 400s.


Monday June 21: LTF Plano 100 WU, 3x300 (as Kick, Pull, Swim), 3x(3x100 on 1:45, 6x50 on 55 (middle set pull); 100 kick), 100kick - 3200M Swim (163)

Tuesday June 22: GreenHill 1500M 4:51() 5.75 miles run

1500 - 73.15, 2:31.14 (77.99), 3:52.67 (81.53), 4:51.65 (58.98)

Wednesday June 23: LTF Plano 47 min(Recovery 40) 6 miles run (162)

Thursday June 24: Pearce 5x300 7.0 miles run

300 - 17.3, 34.8 (17.5), 52.9 (18.1)
300 - 17.6, 34.9 (17.3), 52.3 (17.4)
300 - 17.6, 34.9 (17.3), 51.9 (17.0)
300 - 17.3, 34.2 (16.9), 50.8 (16.6)
300 - 17.0, 33.1 (16.1), 49.6 (16.5)

Friday June 25: LTF Plano
500WU, 2x(4x125: 25 hard, 100 easy; 50/75; 75/50; 100/25; on 2:15; Second Set IM on 2:30), 250 Pull, 5x50-25 IMkick, 25 Easyon 75; 250 Pull, 5x50 on 50; 250 Pull; 8x25 on :30 odds with 0-1 breath; 250 kick - 3200 Swim (163)

Saturday June 26: Naaman Forest Track 2x400 - 6.25 miles run

400- 33.5, 50.4 (16.9), 66.7 (16.3)
400 - 16.9, 33.5 (16.6), 50.6 (17.1), 67.2 (16.6)

Sunday June 27: Sunnyvale Loop with Terry. (16.6 Ave, 80 CAD, 3:41 Ride Time) 61.3 Miles Bike.

Weight: 162-163

Total for the week:
Run - 25 Miles
Bike - 61.3 Miles
Swim - 6400 Meters

Total For June
Run - 107.9 Miles
Bike - 213.9 Miles
Swim - 21100 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 * 25

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