Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Thursday, September 30, 2010
Workout Notes 2010 Week 39
In preparation for Stonebridge Ranch, I "tapered" this week. I only ran 6 miles on Wednesday, I cut my swim down on Friday and Saturday turned into a very easy run because my plans to do an easy bike ride with TZ were canceled due to rain.

Monday Sept 20: Carpenter Park Circuits Week 6 (Recovery 35) 5.5 Miles run (164)

Tuesday Sept 21: LTF Plano - 500 WU, 3x(4x75 on 1:15, 100kick/fins, 4x75 pull on 1:20), 6x50 on 55, 300 kick w/fins - 3200M Swim (166)

Wednesday Sept 22: LTF Plano - 47 min (Recovery 43) 6 mile run (163)

Thursday Sept 23: Carpenter Park - Circuits Week 6 (Recovery 41) 5.5 miles run (164)

Friday Sept 24: LTF Plano - 250WU; 8x25 on 30; 200; 8x50 as 25 stroke, 25 free; 200; 100 in 90; 4x50 on 60; 2x100 on 1:40, 1:45; 4x50 on 60; 3x100 on 1:35, 1:40, 1:45; 200 Kick - 2450M Swim(165)

Saturday Sept 25: Breckinridge 37 min easy distance (Recovery 48) 4 mile run.

Sunday Sept 26: Stonebridge Ranch 1350M Swim; 12 Mile Bike; 5.1 mile run.

Weight: 163-166

Total for the week:
Run - 26.1 Miles.
Bike - 12 Miles
Swim - 7000 Meters

Total For September
Run - 104.8 Miles
Bike - 173.25 Miles
Swim - 23534 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 * 35 * 36 * 37 * 38

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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Tuesday, September 28, 2010
Stonebridge Ranch Triathlon
I like this race, as it has a long (750M) Swim for a sprint tri, and a rolling 5K run, a course which I have done very well on. The last two years I had won first overall masters, so I felt like I needed to come out again and defend the championship.

I think that this will be my last triathlon of the year this year. The last couple races, Prairieman, Rockwall and Two Dogs, were all way too hot. Today it was nice and cool and so I thought I had a good chance to do a good run.

The last two years they started the Sprint before the Olympic. This year it was the opposite. But, they wanted you at the race course by 7am for the sprint, even though the race did not start until 9. That said, there were a couple of advantages to the later start. When the sprint started first, the sun was coming up right over the finish of the swim. That made it impossible to sight the swim on the last leg. The other advantage was that this way it left a better window to warm up in the pond before the swim. This year I knocked out 600M during the warmup. The previous two years I was not able to get in the pond at all before the race.

I left my house early - before 6am - but it was not early enough to get decent parking. I parked on the east side of ridge which was not a bad location. After getting marked up, getting my chip, and setting up my transition, I headed back to the car and got a nice 30 min nap! Then it was back to the swim start where I got my warmup done and then it was a long wait for the start.

I lined up for the swim on the far left unlike in the last two years. Right away on the swim, I was clear of people around. That was a surprise. I felt really good in the swim, and was getting good sight lines too. As I neared the second marker, which is where the first turn, the water was really choppy. I had caught the slow swimmers from the wave in front of me. It was a fight through those guys for the next two thirds of the swim. I pushed hard through this leg of the swim, made it around the next marker and was heading home. I continued to have good sight lines and was working hard. I could not see any white caps (my wave) only the yellow ones from the wave in front of me. I continued to swim hard through the sea of yellow and finally got the end.

Swim
Third out of the water in my wave.

Hill of Death
The run from the pond to the transition features this Hill of Death

A couple of masters came out of the water with me and we ran hard to transition. I got through transition without any issues, got on the bike and powered up the first hill. It was pretty windy. Martin Leal and Tad McIntosh both passed me. I did not notice any other masters go by me. Given the hills and the wind, I thought I did pretty good on the bike.

Bike
On the bike...yeah...Need to learn to ride...

In transition I could not find the right rack for my bike. Gah!

The run starts, like the bike, up a pretty big hill. I was pushed as hard as possible up the hill. Then I settled in to a nice long, strong stride. It felt great to run without melting. Could I find those two dudes that passed me? They were up there somewhere, so I pushed as hard as possible. I got to the turnaround still feeling good. There was Brad Pearson, right on my butt! Holy crap where did he come from?? Brad beat me at McKinney Tri earlier this year. I put it in gear. And it was not too much longer that I saw Leal in front of me. I put in a surge, caught him and went by him. I kept pressing and then I saw McIntosh. I dug down and put in a second surge, caught him and went by him, and I kept the hammer down. 800 meters to go. Up a small hill then all down hill to the finish.

Hauling
Hauling Ass - What a great feeling.

Done. Wow.

Third Overall, Second Masters, First in my Age division.

Final Time: 1:10.43. Last year: 1:10.40 2008: 1:09.50

Swim: 12:44, 9th overall and third in the master wave. Last year: 13:11, 26th overall and 5th in the masters wave. 2008: 13:02, 12th overall and 2nd in the Masters Wave. Very clearly I had a fabulous swim today.

Bike: 34:09 (54th overall - ugghh..). Last year: 32:27, 22nd overall. 2008: 31:55 and 35th overall.

Run: 20:32, 4th overall. Last year: 21:44 4th overall. 2008: 21:24, 6th overall.

Much better on the swim and the run. The bike is hard to tell because it was windy. Only three masters passed me on the bike - thats pretty good for me. 54th seems bad though.

Anyway, its in the bag. I'll take it.

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Sunday, September 19, 2010
Workout Notes 2010 Week 38
Bad Choices!

Prairieman took a lot more out of me than I realized at the time. But instead of taking it easy on Monday, I did my planned plyometrics which nearly killed me. The swim tuesday was not enough to recover either. I probably should have gone easy on Wednesday in light of all of that, but no, I did my planned eight mile loop and that nearly killed me, as did circuits on Thursday. Friday was a bit better swimming with Ron but I must have dyhydrated myself swimming outside. And I clearly dehydrated myself during my 12 miler on Saturday and also on my ride Sunday. Sheesh!

Monday Sept 13: Carpenter Park Circuits Week 5 5.5 Miles run (162)

Tuesday Sept 14: LTF Plano - 1000, 1000pull, 5x100 on 1:50, 10x50 on 55, 200 Kick w/fins; 3200M Swim (164)

Wednesday Sept 15: LTF Plano - 65 min (Recovery 45) 8 mile run (161)

Thursday Sept 16: LTF Plano - Circuits Week 5 (Recovery 25) 5.5 miles run (164)

Friday Sept 17: LTF with Ron -6x200 as 200 Swim, 200-50kick, 50 swim, 200 pull, 200-50kick/swim, 4x50, 200-50kick/swim; 4x300; 2x150 3,5,7; 200 pull;200-50kick/swim; 50 Seal Swim; 50 easy - 3200Y (2926M) Swim(162)

Saturday Sept 18: 1:40 Run (Recovery 36) 12 Miles Run.

Sunday Sept 19: WRL (16.2 Ave ,80 CAD) 57.75 Miles Bike.

Weight: 161-164

Total for the week:
Run - 31 Miles.
Bike - 57.75 Miles
Swim - 6126 Meters

Total For September
Run - 78.7 Miles
Bike - 161.25 Miles
Swim - 16534 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 * 35 * 36 * 37

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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Wednesday, September 15, 2010
Annoyed
I've been using Bloglines as an RSS Aggregator for some time now. In fact they had a long running Beta version Sort of in the style of a Google Beta.

Last week it stopped working. It redirected me to the tired old non-beta version. And there was a big front screen saying that Bloglines was being killed by its parent Ask.Com.

Fabulous.

So I am in the process of migrating the truckloads of feeds that I watch over to Google Reader.

The good news is that these aggregators tend to build up a lot of cruft that can now be weeded out!

So maybe I should not be so annoyed.

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Sunday, September 12, 2010
Workout Notes 2010 Week 37
Monday was Labor day and a much needed day off. I got up early and did my circuits at Breckinridge! Tuesday I had a really good swim at LTF. Love the 1000 50hard/easy. Wednesday it was raining like crazy. Somehow I got a small break and managed to run most of my run without getting rained on. Friday Ron wanted to swim in the outdoor pool. I got major sunburn! Saturday Logan had an 0800 soccer game. I did my ride at 0400 - short one since I raced on Sunday!

Monday Sept 6: Breckinridge Park Circuits Week 4 (Recovery 41) 5.5 Miles run

Tuesday Sept 7: LTF Plano - 500WU, 500 pull, 100 kick fins, 500 (100 easy, 100 hard), 500 Pull (100 easy, 100 hard), 100 kick fins, 1000(50 hard, 50easy), 100 kick fins - 3300 Swim (166).

Wednesday Sept 8: LTF Plano - 65 min (Recovery 52) 8 mile run (163)

Thursday Sept 9: LTF Plano - Circuits Week 4 (Recovery 35) 5.5 miles run (163)

Friday Sept 10: LTF Plano Swim with Ron 10x75 as 25 stroke, 50 Swim 5s rest; 10x25 on 30; 4x200 as 100IM, 100swim, 200 base, 200 base+10s, 100IM, 100 Swim 15s rest; 4x200 as 50 steady, 100 hard, 50 easy, 50Kick, 50 Swim (x2), 100IM, 100 Swim, 50kick, 50 Swim(x2); 2x150 3,5,7; 50kick, 50 Swim(x2); 4x50; 100 easy as 25 stroke, 25 swim; - (3400 Yards) 3108 Meters Swim(163)

Saturday Sept 11: Bike down to LBJ (Ave 16.7, CAD 82, Ride Time 1:55) 32.2 Miles Bike.

Sunday Sept 12: Prairieman Triathlon. 800M Swim, 16.2 Mile Bike, 5.2 Mile run.

Weight: 163-166

Total for the week:
Run - 24.2 Miles.
Bike - 48.4 Miles
Swim - 7208 Meters

Total For September
Run - 47.7 Miles
Bike - 103.5 Miles
Swim - 10408 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 * 35 * 36

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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Prairieman Sprint Triathlon
Last year it was raining like hell for this one. I figured I might see what this was like without rain. That said, it was pretty damn hot. The water temps were 88 and it was close to that for the air temps with tons of humidity as well.

This time I was able to to the race, get my transition set and still have enough time for a good warmup in the lake - probably 300 Meters or so. Maybe more. I did not panic in the water. I had hoped to start on the left side of the swim pack and instead just like last year I found myself on the right side. Sheesh. I was 10th overall in the swim and I was fifth out of the water in the masters wave. I clocked 8:42 for the swim compared to 8:50 last year.

I made it though transition with no issues and tried to get that bike rolling fast. I had a guy pass me right away but I got him back. Carey Willingham passed me about a quarter of the way through. Plus a couple of other yahoos. I did reasonably well to keep up with them most of the way. The Polar bike computer kept turning on and off during the race. I think that I must have moved the pickup when I cleaned the bike on Saturday.

When I turned into the park I got very confused as to where to go. That let one other guy and the top girl pass me. I tailed them into transition and beat them both out of transition on the run.

I could see all of the masters in front of me on the run. I got one of them. There was one dude way out in the lead then a pack of three and including Carey. I worked as hard as I could but the lead was too much. Carey beat me by 7 seconds and the other two were 23 seconds ahead.

Just like with the TriRock, I finished 10th in the Swim and 10th in the run. Weird.

I was 9th overall and 3rd in my age group. There was only 23 seconds difference between first and third. Wow.

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August Workouts
I started August trying to build base running mileage. I also added a second day of bike until Week three, when I started back to Plyometric Circuits. Two races: TriRock in week three, and The Three Dog Night Duathlon in Week 1.

First Week of August
Run - 31.75 Miles
Bike - 59.7 Miles
Swim - 6200 Meters

Second Week of August
Run - 26.2 Miles.
Bike - 69.5 Miles
Swim - 5400 Meters

Third Week of August
Run - 21.6 Miles.
Bike - 47.7 Miles
Swim - 7000 Meters

Fourth Week of August
Run - 27.3 Miles.
Bike - 55 Miles
Swim - 5900 Meters

Last Week of August
Run - 5.5 Miles
Bike - 0 Miles
Swim - 3200 Meters

Total for August
Run - 112.4 Miles
Bike - 231.9 Miles
Swim - 27700 Meters

Total for 2010:
Run - 906.2 Miles
Bike - 1765.8 Miles
Swim - 216719 Meters













Back to:

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

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, September 05, 2010
Workout Notes 2010 Week 36
The week started off well, I had not problems with circuits on Monday. Tuesday I was hammering my intervals in the pool. I am not sure what happened but Wednesday I was dragging. BIG TIME. Really slow run with lots of stops. Meant to go 8, bailed at 6. Recovered for Thursdays circuits. Harold led the swim on Friday - Nice Set. Saturdays run felt much faster than it actually was. Sunday was a nice solo ride down and around WRL.


Monday Aug 30: Carpenter Park Circuits Week 3 (Recovery 47) 5.5 Miles run (161)

Tuesday Aug 31: LTF Plano 500WU, 2x200 on 3:30; 4x100 on 1:50; 6x50 on 55; 300 pull; 2x200 pull on 3:30; 4x100 on 1:50; 6x50 on 55; 200 kick/fins; - 3200 Swim (163).

Wednesday Sept 1: LTF Plano 49 min (Recovery 38) 6 Mile Run (162).

Thursday Sept 2: LTF Plano - Circuits Week 3 (Recovery 37) 5.5 miles run.

Friday Sept 3: LTF Plano Swim with Ron and Harold 1000WU; 200 Pull; 400; 8x50 on 60; 200; 6x50 on 50; 200; 5x100 in 90 w 2x5sec rest, 2x10sec rest; 1x15 sec rest. 3200 Swim(166)

Saturday Sept 4 Run 1:43 (recovery 48) 12 miles.

Sunday Sept 5: Ride down and around WRL (Ave 17.5, CAD 85, ride time 3:089, recovery 27) 55.1 Miles Bike.

Weight: 161-166

Total for the week:
Run - 29 Miles
Bike - 55.1 Miles
Swim - 6400 Meters

Total For August
Run - 112.4 Miles
Bike - 231.9 Miles
Swim - 27700 Meters

Total For September
Run - 23.5 Miles
Bike - 55.1 Miles
Swim - 3200 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 * 35

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