Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, August 29, 2010
Workout Notes 2010 Week 35
Circuits Week 2. Houston.

Monday was a weird day; I had jury duty in collin county court. That allowed me to do my circuits in the early morning before I left for court. Monday night I flew to Houston for a few days at HQ down there. Tuesday's schedule did not look good for swimming, so instead I did five very easy miles in the AM. My legs were still trashed from the Tri-Rock. Wednesday I did make it down to the gym in Sugarland for a decent swim and then Thursday Morning I did circuits in the AM before heading back to Dallas. Friday, the Plano Gym was closed. And also after getting in late on Thursday, I decided to work from home on Friday. I met Harold and Ron at the Garland Gym for a killer swim. Sat I had a solid run with Terry. Sunday Terry and I rode down to and around WRL.

Monday Aug 23: Breckinridge - Circuits Week 2 5.3 Miles run.

Tuesday Aug 24: Houston 43 min really easy (Recovery 38) 5 mile run.

Wednesday Aug 25: LTF Sugarland 500WU 2X(300, 3X100 (50 kick, 50 Stroke; last 100 free); 4X50 on 55), 300 pull, 3x100 on 1:50, 6x50 on 55; 200 kick w/fins - 3200 Swim (165)

Thursday Aug 26: Grace School - Circuits Week 2 (Recovery 39) 5.5 miles run

Friday Aug 27: LTF Garland with Ron & Harold - 300 WU; 2x(200 Pull; 200 as 50 kick, 50 swim); 2x(200 Pull; 200 as 50 kick, 50 Stroke); 200 Pull; 8x25 hard on 35; 200 pull.; 400, 300, 200, 100; 2700 Swim(163)

Saturday Aug 28: 93 min run with TZ (recovery 35) 11.5 miles.

Sunday Aug 29: WRL ride with TZ. (Ave 16.1, CAD 80, ride time 3:24, recovery 25) 55 Miles Bike.

Weight: 163-165

Total for the week:
Run - 27.3 Miles.
Bike - 55 Miles
Swim - 5900 Meters

Total For August
Run - 106.9 Miles
Bike - 231.9 Miles
Swim - 24500 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 * 30 * 31 * 32 * 33 * 34

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, August 22, 2010
Workout Notes 2010 Week 34
Busy Week - First week of Circuits. 100 degree temps all week. Another killer swim with Ron on Friday. Plus the Tri Rock Triathlon. Wow!

Monday Aug 16: Carpenter Park - Circuits Week 1 (Recovery 39) 5 Miles run(163)

Tuesday Aug 17: LTF Plano - 500WU, 1000, 1000 pull, 5x100 on 1:50 200 kick - 3200 Swim(166)

Wednesday Aug 18: LTF Plano - 48 min, (Recovery 37) 6 mile run (164)

Thursday Aug 19: Carpenter Park - Circuits Week 1 (Recovery 44) 5.5 miles run (165)

Friday Aug 20: LTF Plano With Ron - 500WU, 5x100 (alt 50pull-50swim; 50kick-50swim); 6x50 3 on 60, 3 on 50; 3x(200in3 on 3:20; 2x100in90 on 100; 2x50 on 60); 200 swim; 3000 Swim(164)

Saturday Aug 21: 2 hours bike with TZ (16.4 Ave, 78 CAD, 2:08 Ride Time)35.3 miles.

Sunday Aug 22: Tri Rock 5.1 mile run; 12.4 Mile Bike, 800M Swim.

Weight: 163-166

Total for the week:
Run - 21.6 Miles.
Bike - 47.7 Miles
Swim - 7000 Meters

Total For August
Run - 79.6 Miles
Bike - 176.9 Miles
Swim - 18600 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 * 30 * 31 * 32 * 33

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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Tri-Rock Triathlon
Man it was hot out there today. Wow.

This race is the exact same course at the Classic Rock event that I did in May. Except Hotter.

The day started pretty early. I got Marissa up at ODarkThirty as she was baby sitting for Victoria who was riding with me to the Race. We got to the venue in pretty good time. I unloaded our bikes and then we headed into transition. Last May I goofed around too much and missed the opportunity for a warmup swim. Today I racked up my bike and jumped right in the pool for a quick 500.

We all suffered through the lengthy prerace meeting and then we were ready to roll.

The kid in front of me for the swim had no goggles. Not a good sign. And sure enough I passed him in the first 50 meters. I passed two others in the pool as well, which gave me lots of clear water in front of me. My swim time was 4:56 vs 5:02 in May.

On to the transition, where I noticed I was breathing harder than usual. The transition felt slow. I was 1:26 through T1 vs 1:09 in May. I need to cut out the cigarette breaks in transition.

On the bike. I tried to focus on keeping a very high cadence throughout the race. I did a good job right off the bat and I was sailing along. I think that we must have had a bit of a tailwind too. I was passing a bunch of people, but not many people were passing me. Finally as we got very close to the turnaround a guy came by me. And right then I realized that I was closing in on Victoria. She saw me and yelled that she had no gears! The guy who passed me was in my age group, so I really concentrated on keeping up with him as best as I could. Another guy in our age group also passed me about half way back. So now I was chasing two yahoos. My bike time was 35:14 vs 35:06 in may. Interestingly my Ave Cadence was 97 vs 91 in May.

I was off the bike and on the run very quickly. I could see both of the guys that passed me out in front. I was pretty sure I was gaining on the guy closest to me. The guy farther out was not getting ahead but I was not making much group. I got by the first guy in the first mile. I was getting closer to the second guy. Just before the turnaround at half way there was a long gradual hill. I was moving up the hill much better than he was. Just after the turn I got by him. He had #39 (I was 35). This meant that I should have started about 10 seconds ahead of him. And to beat him I had to put more than 10s between me and him at the finish. Each corner I worked hard to put down the hammer. At the last turn around I was ahead but not by a comfortable margin. I did not have much in the gas tank; it was hot, my legs were tightening up. I gave it all that I could and then I found a little extra for the last 100 meters.

Wow that was hard.

I was glad I worked so hard to get those two guys back. My run was 19:30 compared to 19:05 in May. The three of us that were battling out there on the run and the bike for the age group finished within 14 seconds of each other. IE the top three in my age group were separated by 14 seconds. I finished 11s ahead of the guy I passed at the half way (he won our age group in May) and he finished just 3 seconds ahead of the other guy. It was fun having a real race out there!

My overall time was 1:01:40. 10th overall, second masters, first age group.

Victoria won first overall masters with a broken shift cable on her bike. Terry won his age group and was second overall Grand Masters.

Nice work folks!

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Sunday, August 15, 2010
Workout Notes 2010 Week 33
Focused on increasing run endurance. Good 8 miler on Monday, Brutal on Wednesday about 100 degrees. Friday Swim with Ron was really, really difficult. Amazing to get through that one without hurling. Friday I drove Logan to Tulsa for some soccer games, I had nice 10 mile run including a few miles through a thunderstorm on Saturday and then I attempted to ride my bike on Sunday.

Monday Aug 9: 66 min run from LTF Plano (Recovery 44) 8.0 miles run (162)

Tuesday Aug 10: LTF Plano - 500WU, 2x(2x200 on 3:30 (second rep pull); 4x100 on 1:50; 6x50 on 55; 200 kickw/fins on 40;) 100 Kick - 3200 Swim(165)

Wednesday Aug 11: LTF Plano 68 min(Recovery 42) 8 Miles run (161)

Thursday Aug 12: LTF Plano 90 min Lifecycle (recovery 46) 31.8 Miles Bike (163)

Friday Aug 13: LTF Plano With Ron, Harold and Todd - 3x100 on 1:40; 2x(200 in 3:00 on 3:15; 4x50 on 60; 200 in 3 on 3:15, 100 in 90 on 1:45; 4x25 in 30; 100 in 90) 2200 Swim (163)

Saturday Aug 14: 88 Min run from Hampton Inn Broken Arrow OK (recovery 29) 10.2 mile run.

Sunday Aug 15: Bike Tulsa OK (Ave 14.2 Cad 79 ride time 2:38) 37.7 miles bike.

Weight: 161-163

Total for the week:
Run - 26.2 Miles.
Bike - 69.5 Miles
Swim - 5400 Meters

Total For August
Run - 58.0 Miles
Bike - 129.2 Miles
Swim - 11600 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 * 30 * 31 * 32

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, August 08, 2010
Workout Notes 2010 Week 32
Monday I decided to do my eight mile loop because the training plan suggests that I am supposed to be building my distance runs. But the training plan did not anticipate a grueling race on Sunday either. The Monday run was actually Ok. But it was approaching 100 degrees and things went to hell after wards. I spent the rest of the week feeling like I was fighting off a cold. I worked through Tuesdays swim - not sharp - but I got it done. Wednesday I really felt like shit so only went six miles and I took that really easy. Thursday, I still felt like crap so I did a very controlled 10 miles on the lifecycle. Friday, was a killer workout with Ron. I was strong on the short stuff, and I thought I was gonna puke on the 8x25s at the end. Saturday, I ran with TZ for the first time in a long time. In fact it was the first time I ran with ANYONE in a very long time. Great run. Strong. And then Terry and I had a short bike on Sunday. And for the first time during the week I felt like I was finally over the cold or whatever was bugging me!

Monday Aug 2: 67 min run from LTF Plano (Recovery 47) 8.0 miles run (162)

Tuesday Aug 3: LTF Plano - 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 (164)

Wednesday Aug 4: 49 Min Run from LTF Plano (Recovey 40) 6.0 Miles run (161)

Thursday Aug 5: 32 min (Recovery 39) 10 mile lifecycle (164)

Friday Aug 6: LTF Plano With Ron, Harold 300WU; 300 as 100 swim, 100Kick, 100 swim; 300 as 100 stroke, 100 swim, 100 stroke; 3x(300 on 5:15, 4x50 on 60), 8x25 Hard on 35; 100as swim, double back, swim double back; 8x25 Hard on 35; 100 pull; 3000 Swim

Saturday Aug 7: 80 min Run with TZ (Recovery 32) 10 mile run.

Sunday Aug 8: LBJ Bike Loop With TZ (Ave 61.1, CAD 77, 2:10 Ride time), 35 mile bike.

Weight: 161-164

Total for the week:
Run - 24 Miles.
Bike - 45 Miles
Swim - 6200 Meters

Total For August
Run - 31.75 Miles
Bike - 59.7 Miles
Swim - 6200 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 * 30 * 31

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, August 02, 2010
July Workouts
July means recovery!

May and June track tend to leave the legs trashed. July starts the process of recovery from all of that.

First Week of July
Run - 16.6 Miles
Bike - 101.4 Miles
Swim - 3200 Meters

Second Week of July
Run - 25.0 Miles
Bike - 50.3 Miles
Swim - 3200 Meters

Third Week of July
Run - 15.5 Miles
Bike - 61.3 Miles
Swim - 5700 Meters

Fourth Week of July
Run - 13 Miles
Bike - 83.2 Miles
Swim - 6200 Meters

Last Week of July
Run - 12.0 Miles
Bike - 74.4 Miles
Swim - 6150 Meters

Total for July
Run - 82.1 Miles
Bike - 370.6 Miles
Swim - 24450 Meters

Total for 2010:
Run - 793.8 Miles
Bike - 1533.9 Miles
Swim - 189019 Meters













Back to:

2010: January * February * March * April * May * June

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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Sunday, August 01, 2010
Workout Notes 2010 Week 31
Its real hot in North Texas folks. This weeks goal was to build distance relative to last week. I had considered doing my 8 mile loop on Monday and Wednesday, but when I got to the six mile escape, I bailed.

Great week in the pool, however. I was strong with both workouts, Tuesday and Friday.

Saturday, I hooked up with Kathy and Tim for a long bike at ODark Thirty. Kathy asked me to take her up and around Lake Lavon. About an hour into the ride, just before the sun came up to a section of road that had a fallen tree across the road. I was out in front by a larger margin than I realized. I missed the tree and called out. Tim came past the tree and never saw it. I did not realize how far back Kathy was until I heard her hit the tree. Not good. She was bloodied up pretty good. But her bike was OK and she did the rest of the ride. Amazing.

Sunday I did the Two White Dogs Duathlon, which kicked my butt. I was third overall for the second year in a row.


Monday July 26: 48 min run from LTF Plano (Recovery 44) 6.0 miles run (160)

Tuesday July 27: LTF Plano - 500WU, 9x100 on 1:50, 200 kick w/fins, 18x50 on 55, 200 kick w/fins, 500 Pull - 3200 Swim (163)

Wednesday July 28: 47 min run from LTF Plano (Recovery 44) 6.0 miles run

Thursday July 29: LTF Plano - 60 min Lifecycle (Recovery 49); 23 miles Bike. (164)

Friday July 30: LTF Plano with Ron and Todd - 350 WU, 2x50 on 60, 2x50 drill, 2400 on 1:40 pace as (300+ 10s, 200+5s, 100, 100+10s, 300+5s, 200, 200+10s, 100+5s, 300, 300+10s, 200+5s, 100) - 2950 Swim (165)

Saturday July 31: Lake Lavon Loop with Kathy and Tim (Ave 16.4, CAD 74, 3:07 Ride time, recovery 23) 51.4 Miles Bike.

Sunday Aug 1: Two White Dogs Duathlon, 14.7 Miles Bike. 7.75 Miles Run.

Weight: 160-165

Total for the week:
Run - 19.75 Miles
Bike - 89.1 Miles
Swim - 6150 Meters

Total For July
Run - 82.1 Miles
Bike - 370.6 Miles
Swim - 24450 Meters

Total For August
Run - 7.75 Miles
Bike - 14.7 Miles
Swim - 0 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 * 30

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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Two White Dogs Duathlon
This was my second attempt at a Duathlon. The first one being last years edition of this event.

This year I got to the race 90 minutes before start. Since I had a bit of extra time, I did a five mile warmup on the bike, followed by a mile jog slow, followed by a bunch of strides. It was so hot a humid, I was soaked before the race even began.

The race organizers also run a 5K road race which starts with the Duathlon. At the start you dont know which speedsters are in which event until you get to the 1mile mark, where the Duathlon turns around. Unless of course the speedster is wearing bike shorts, then most likely that guy is in the Du.

And this is exactly what happened this morning. A tall grey headed guy jumped out to a fast start in his bike uniform. I was very surprised at how fast he was running. He had fifty meters on me at the mile mark and he was pulling away. WTF?? At that point I knew I was not going to win the race. I could not catch this guy in the run, and it would be surprising if I could catch him on the bike.

Two White Dogs
First Run

He had 70 or 80 meters on my when we can into transition. I grabbed my bike and helmet and ran through transition and this guy was just getting on his bike. I took off after him. Sure enough he was pulling away. Focus.

Two miles down the road another guy caught me on his bike. Just after he passed there was a hard left turn and this dude was fishtailing all over the place. I thought for sure he was going to lose it. He pulled it out and I was in third. I kept sight of the two leaders for the first half of the race, but eventually they pulled away. No one else passed me on the bike and as I was coming back to transition I could not see anyone behind me.

Two White Dogs
On the bike.

As I came out of transition for the second run, I could not see either dude in front of me. And it was not until I got close to the turn around that i finally saw them. For a while I was becoming convinced that the two of them went off course on the bike and I was in the lead. The last mile was tough, my quads were on the verge of cramping. I pushed hard to the end and came in third overall. Both of the dudes in front of me were in my age group. Sheesh!

The official results had me in 52:27 compared to 52:58 last year. I was 90 seconds in back of the top two and 90 seconds in front of the next guy.

That was hard.

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