Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Friday, December 31, 2010
Stoopidr Than Hell 10,000
Today I hooked up with the swim crew plus a bunch of other maniacs to do a 10000 Meter Swim. This was done as 100 reps of 100M. My old swim buddy Tom met me early and we knocked out 3200 before the rest of the guys started.

Between that, and hooking up with Ron four times last week, I kind of overdid my usual monthly swim mileage:

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Monday, December 27, 2010
Workout Notes 2010 Week 52
Its hard to believe that this was the last week of 2010! The plan for this week was to ease off the hard runs and get in some more bike. I figured that I might as well join Ron and Harold for the Monday and Wednesday Swims in addition to Friday. I did that and also hooked up with Ron on Sunday. My Friday swim at 5000+ meters was a personal best. And total swim volume for the week of 14K meters was also personal best. Yes, my shoulders are sore! I managed to get three rides on the bike, two in breckenridge and one with TZ down to WRL. That was good. I did an easy run Tuesday, and then went longer thursday. Saturday was cold and windy - and in spite of the weather, I managed to knock out a nice 12 mile effort.

Monday Dec 20:

AM Bike at Breckinridge (Ave 16.8, CAD 79, ride time 74) (Recovery 25) 21.0 Miles bike.

PM - Swim LTF Plano with Harold and Ron - 300 Pull; 4x50 as 25 stroke, 25 swim; 4x 50 as 25 swim, 25 fist; 10x100as 4x on 1:40 in 90, 2x on 1:45 in 85, 2x on 1:50 in 80, 2x on 1:40 in 90; 50; 100; 150; 100; 200; 150; 100; 50; 100 kick; 2700 Swim (164)

Tuesday Dec 21: Breckinridge easy 44 min (Recovery 36) 5 mile Run

Wednesday Dec 22:

AM - Bike with TZ Valley View to WRL (Ave 16.2, CAD 74, 89 min ride time) 24.2 Miles Bike.

PM LTF Plano with Ron and Harold - 200 Swim; 100 pull; 400 Swim; 200 Gear; 200 Kick/Swim; 200 Gear; 3x(200 on 3:20; 4x75 on 75); 100 on 1:40; 4x50 on 50; 100 Kick; 100 Stroke; - 3300 Swim (163)

Thursday Dec 23: 65 min; (Recovery 32) 8 mile run.

Friday Dec 24: LTF Plano with Ron and Harold - 500; 100 pull; 12x25 easy; 7x50 easy; 4x75as easy, hard steady; 3x100 steady; 8x400 alternate 400 Gear, 400 Swim; 5050 Swim(161)

Saturday Dec 25: 93 minute, (Recovery 36) 12 mile run.

Sunday Dec 26:

AM: LTF plano with Ron: 600; 300 Gear; 200 Kick/Swim; 10x50, 5 on 60, 5 on 50; 9x200 as kick/swim, swim,gear, 25stroke-25swim, 25 swim-25 Polo-25swim-25 fist, kickswim, 4x50on 60, swim, gear; 3400 Swim

PM Bike at Breckinridge (ave 16,4, cad 74 ride time 74) 20.3 miles bike

Weight: 161-164

Total for the week:
Run - 25 Miles
Bike - 65.5 Miles
Swim - 14450 Meters

Total For December:
Run - 124.25 Miles
Bike - 86.1 Miles
Swim - 29550 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 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51

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, December 21, 2010
Workout Notes 2010 Week 51
Great week!

Nice hard runs on Monday and Wednesday. The plan for Wednesday was to run under 82 pace, and I managed to run each 1200 under 81 pace. Solid swim on Tuesday and the usual killer swim on Friday! I ran under 18 at the Jogr on Saturday and won first overall masters to boot. That was nice. Sunday I went out to run 30 min easy, but changed that to the eight mile loop and then changed it to the 12 mile loop. Fun!

Monday Dec 13: Carpenter Park 6x45(60) 7.0 Miles Run (165)

Tuesday Dec 14: LTF Plano 500WU; 2x150 on 2:45; 4x75 on 90; 6x50 on 55; 300pull; 300 as 50 kick, 50 swim; 6x50 on 55; 300 pull; 300 swim; 300 kick -3200 Swim(165)

Wednesday Dec 15: SMU - (recovery 28) 3x1200 7.5 miles run
1200 - 39.1, 79.8 (40.7), 2:00.2 (40.4), 2:40.2 (40.0), 3:20.4 (40.2), 4:00.2 (39.8) MaxHr 177
1200 - 38.1, 77.7 (39.6), 1:58.1 (40.4), 2:38.5 (40.4), 3:19.5 (41.0), 4:00.4 (40.9) MaxHr 184
1200 - 39.0, 79.9 (40.9), 2:01.1 (41.2), 2:42.4 (41.3), 3:23.6 (41.2), 4:03.0 (39.4) MaxHr 186

Thursday Dec 16: LTF Plano - 46 min Run (recovery 49) 6 miles(163)

Friday Dec 17: LTF Plano with Ron, Harold and Dino 200; 200 gear; 200 kick/swim; 4x50; 16x25 on 30 every 4th hard; 50 double back; 12x25 on 35 every third hard, 50 double back; 8x25 on 35 every other hard; 50 double back; 4x25 on 40 2x hard, 2x 0,1 breath; 200 gear; 8x25 on 30 band; 200 swim; 200 kick; 200 pull; 2950M Swim(163)

Saturday Dec 18: Jogr Egg Nogr. 8 miles run.

Sunday Dec 19: 92 min (recovery 45) 12 mile run.

Weight: 163-165

Total for the week:
Run - 40.5 Miles
Bike - 0.0 Miles
Swim - 6150 Meters

Total For December:
Run - 99.25 Miles
Bike - 20.6 Miles
Swim - 15100 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 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50

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, December 19, 2010
Jogr Egg Nogr
The Jogr Egg Nogr is another one of those traditional races that I have run over the years. The great thing about this race is that the first mile is a huge net down hill. You can really fly on this one. In review of my logs, I did not run the Jogr last year, because I had been sick. I was really worn out by the end of December last year. I feel so much better this year! And I did not do it in 2008 because we were down at the in-laws place. I was not allowed to race in 2007 due to rehab of the knee post surgery. I did not run in 2006 because I was hoping that my knee would heal without surgery. That choice, by the way, was not really bright. In 2005 I was not running because I was trying to rehab my hip. So in fact it has been six years since I ran the Jogr! Wow.

I had a pretty good track session (3x1200 under 81 pace) on Wednesday with Coach Vaughan in prep for the race. Generally I have been feeling very good in training. Coach Vaughan did not offer any predictions on race time, but told me to run the first mile hard! Given that I had been 18:4x in the last two 5ks I had run, I was not really sure a sub 18 was in the cards. To do that I would have run the same pace that I ran for the Penguin Run but do that for another 50% of that race. That seemed unlikely.

The temps race morning were right at 32 even with the sun coming up. It was cold! I parked at the north side of the Norbuck Parking lot, so that I could make a quick escape post race: Logan had a Futsal game at 11am and it would be cutting it close to get there in time. It was a long jog from there up to the registration tables on the other side of Peavy Road. I got all bundled up but was warmed up pretty good after running up that hill! After Registration I warmed up with a loop around Norbuck Park. That brought back lots of memories of years and years of training there. I finished with some hard strides and then headed back to the car to change into race gear. It was so cold that I had been thinking that I would wear a long sleeve shirt under my singlet. But after the warm up, I decided to screw that plan and just wear the singlet and gloves. And indeed, most everyone else was way overdressed!

I went out hard at the start and found myself in back of a bunch of hard chargers. I was a few meters behind Dawn G formally Dawn C. For the first mile I tried to keep in contact with Dawn although she was pulling away toward the end of that mile. As we approached the turn around I expected Dawn to head to the right for the 15K, but she was going left for the 5K! At the turnaround, I had the opportunity to check out who was in front. The first pack of three were all kids. No worries there. And then a few more including Keith D, aka RED SOX GUY! Yikes!

He had been far enough ahead that I had not even seen him. And he was a lot farther out in front of me than he had been in Sachse. (He told me after the race that when he saw me at the turn, he thought I was too close!) It was time to get to work. I thought he might slow down on the climb back up to mockingbird and that might be the place to catch him. But that plan did not work. My next plan then was to surge on the hill down to east lawther. That sucker is steep and he might not be that familiar with that hill. I worked hard to close the gap as we ran across the mockingbird bridge and then let loose with all of hells fury on the hill to east lawther as planned. I managed to just barely get in front of him and pushed hard on east lawther. He was hanging on for a while but I managed to break him. I was still feeling good. And now there was another kid 10 meters in front so I worked on passing him as well. As we hit the 9 mile mark for the 15K I pushed it as hard as I could. I knew that kid was not too far behind and as we made the final turn into the parking lot, right at the three mile mark I could hear that kid coming. I was going as hard as I could and he ran right by me like I was standing still. Then I saw the clock. 17:40. Holy Shit! I was pushing as hard as I could. The kid veered off to the right of the chute. Another Bandit! When I hit the line the clock read 17:56. 17:57 officially. Amazing. Fifth overall. First Master.

Jogr Egg Nogr
Mad Dash to go under 18. Red Sox Guy two back.

And TZ won his age group in the 15K!

Jogr Egg Nogr
Warm Down Run

Jogr Egg Nogr
First Geezer

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Sunday, December 12, 2010
Workout Notes 2010 Week 50
Good Week. Solid Intervals on Monday, Really nice runs on Wed, Thur and Saturday. Hard Swims on Tuesday and Friday. And on Sunday I finally went to the gym and got on the bike for an hour.

Monday Dec 06: Carpenter Park 20x:30(:60) (MaxHR 168) 8.5 Miles Run (162)

Tuesday Dec 07: LTF Plano 500WU, 5x(5x50 on 55, 250 pull), 200kick - 3200 Swim (162)

Wednesday Dec 08: LTF Plano - 45 min (recovery 44) 6 mile run (162)

Thursday Dec 09: LTF Plano - 60 min with 2x15 tempo (recovery 41) 8 mile Run (163)

Friday Dec 10: 100 WU, 2x(12x25 on 30 as 4x(hypoxic, hard, easy); 50 double back; 12x25 on 35; 50 double back); 12x25 on 30 as 4x((hypoxic, hard, easy), 2x50 seal swim, 100 kick, 550 swim; 2550 Swim(163)

Saturday Dec 11: 89 min run (Recovery 56) 12 mile run.

Sunday Dec 12: LTF Garland 60 min lifecycle (recovery 42) 20.6 miles bike. (164)

Weight: 162-164

Total for the week:
Run - 34.5 Miles
Bike - 20.6 Miles
Swim - 5750 Meters

Total For December:
Run - 58.75 Miles
Bike - 20.6 Miles
Swim - 8950 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 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49

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, December 07, 2010
November Workouts
Interesting month. Smallest volume of bike in four years since I have been riding! This was due in large part to soccer. That said, I was focused on building for November and December Road Races, so it was just as well to run instead of ride.

Week one featured the DRC Half, where I won my first overall masters trophy this year. And the Sachse Turkey Trot. Both of these were run in what I regard as a pedestrian 18:45ish pace. And that may be all that these old legs have in them for a 5K!

My total 2010 Swim Volume passed total swim volume for 2009 during the first week of November!

First Week of November
Run - 29 Miles.
Bike - 32.1 Miles
Swim - 6200 Meters

Second Week of November
Run - 34.8 Miles
Bike - 24.2 Miles
Swim - 6400 Meters

Third Week of November
Run - 33 Miles
Bike - 0 Miles
Swim - 6200 Meters

Fourth Week of November
Run - 34.3 Miles
Bike - 0 Miles
Swim - 6400 Meters

Last Week of November
Run - 7 Miles
Bike - 0 Miles
Swim - 3200 Meters

Total for November
Run - 138.1 Miles
Bike - 56.3 Miles
Swim - 28400 Meters

Total for 2010:
Run - 1299.9 Miles
Bike - 2252.6 Miles
Swim - 301230 Meters













Back to:

2010: January * February * March * April * May * June * July * August * September * October

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 49
I was dragging a bit on Monday and Tuesday, although my swim on Tuesday was solid. Wednesday I nailed my 600 workout at SMU. It felt great. And Thursday's run was effortless - I was very surprised. Friday, Ron planned a 4600 swim featuring 40x100. After 26 of the 100s I decided I had better leave something in the tank for Saturdays Race. The race was OK - essentially the same time as last year. And at the same time, stronger than the last two. So maybe there is hope for a better 5K at the Jogr.

-> Third week in a row with no bike. :-(

Monday Nov 29: Carpenter Park 6x:70(:80) (MaxHR 174) 7 Miles Run (162)

Tuesday Nov 30: LTF Plano 500 WU; 3x(300pull on 5, 2x150 on 3, 4x50 on 55); 2x50 on 55; 200Kick/fins - 3200 Swim (163)

Wednesday Dec 1: 4x600 (Recovery 32) 7.5 Miles Run
600 - XXX, 40.1, 39.3 MaxHR 175 (missed the first split.)
600 - 36.8, 74.9 (38.1), 1:52.5 (37.6) MaxHR 181
600 - 36.3, 73.9 (37.6), 1:51.1 (37.2) MaxHR 182
600 - 35.2, 71.6 (36.4), 1:48.1 (36.5) MaxHR 183

Thursday Dec 2: Lifetime Plano 45 min (Recovery 40)6 mile run. (163)

Friday Dec 3: LTF plano 200; 200kick; 200 gear; 24x100 as descend on 1:55, 1:50, 1:45, 1:40, - first four 1x, next eight 2x, last 12, 2x100on 1:55 3x - 3200 Swim Swim(163)

Saturday Dec 4: Penguin Run. 6.75 Miles Run.

Sunday Dec 5: 37 min easy, (recovery 41) 4 miles run.

Weight: 162-163

Total for the week:
Run - 31.25 Miles
Bike - 0 Miles
Swim - 6400 Meters

Total For November:
Run - 138.1 Miles
Bike - 56.3 Miles
Swim - 28400 Meters

Total for December:
Run - 24.25 Miles
Bike - 0 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 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48

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, December 05, 2010
Don Zetnick Arlington Winter Run
Following our big Turkey Run, Reagan and Carson were committed to doing the Penguin Run again this year. This would be Reagan's third year in a row for this race - amazing.

The weather for the race was much warmer (50 or so) than it had been for the past couple of years. That would be good for the kids!

I was surprised that they started the 2 mile and 10K together. That was new for this year. And it made for a crowded start. Also I realized that Reagan and Carson needed to be aware of this fact, so I had to go back and find them to tell them to be sure to follow the two mile route. After that, I found a spot about three rows back but behind some high school kids. I knew they would go our hard so I would not have to weave around them.

The first half mile was pretty typical of this race, a ton of kids that go out hard, but fade rapidly. I got by them and was running with one kid who lasted longer than most. He tried to press but was not successful. I could not hear the mile split. A couple of boys had caught up to me at the mile then pressed for a couple hundred meters and then on the gradual uphill part, I was able to drop them. I ran the last three quarters in fear - knowing that those boys were probably not too far back, but there was no one close enough in front of me to try to catch or work with.

Arlington Winter Run
Working through the Kids at the half mile.

At the finish I could see the clock was nearing 11:30 so I tried to beat that, and in fact came though in 11:31 which was apparently a chip time of 11:29. I ran 11:30 last year. It turns out that was good enough for fifth overall and first in my age group.

Chris
Trying to run strong!

I jogged back to the half mile to go spot and found Reagan and Carson. Reagan was in pain and was crying a bit. I turned and ran with them. It was clear that Reagan was toughing it out, so I pointed to a little girl in front of them and suggested that they try to catch her. Reagan picked up the pace a bit and they closed the gap. That girl kept looking back, though, so she started to pick it up too. When we got to the turn for the home stretch, I told them to hammer it in. They both kicked into high gear. And as I watched Reagan it seemed like she stumbled a little and then she stopped running and started crying hard. She told me that she could not breathe. Ah! She had not taken her inhaler before the race. Rats. I had her put her hands over her head and start walking and then run for the last 100 to the finish.

Carson
Carson Huge Finish

I cant breathe
Reagan Cant Breathe

Reagan Finish
Reagan Finish


Reagan missed third place by four one hundredths of a second. It was over a minute faster than her previous best 2 mile race. Carson won second in her age group!

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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