Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Wednesday, April 27, 2011
Workout Notes 2011 Week 17
IMG-20110424-00008
Woke up Easter Sunday to some roof Damage!


Heading into this week I was still somewhat sore from the rib injury. Monday I headed out for my 8 mile run without a polar chest strap. That run felt pretty good, so Tuesday I did my intervals. That went OK as well so I repeated those on Thursday. Friday I had the day off; TZ and I went for a good friday bike ride. Friday night I spent the night in Cedar Hill with Logan. I got up at 0400 and did a refreshing 11 mile run. Then I got Logan to the soccer field at 0645. She played four games and we did not get home until 2330. That was tough! I was supposed to meet Mike and Vic for a bike ride on Sunday, but I was tired and in pain. When I finally got up on Sunday I thought I might try the RBM ride. In fact, with some advil that went well; for the first time ever I hung with the lead riders until the very end!

Long week!

Monday Apr 18: LTF Plano - 68 min 8 miles run (165)

Tuesday Apr 19: Carpenter Park: 12x70 MaxHR 189 8.5 miles run(162)

Wednesday Apr 20: LTF Plano: 500WU, 500 Pull, 400, 2x200, 4x100 on 1:50, 400 pull, 300, 300 kick - 3200

Thursday Apr 21: Carpenter Park 12x45 MaxHR 175 8 miles run

Friday Apr 22: LBJ Loop with TZ 35.93 Miles bike

Saturday Apr 23: Cedar Hill Texas: 90 min run through Desoto; (Recovery 36) 11 miles run.

Sunday Apr 24: RBM Ride (Recovery 22) 56.75 Miles Bike.

Weight: 162-165

Total for the week:
Run - 35.5 Miles
Bike - 92.68 Miles
Swim - 3200 Meters

Total for April:
Run - 92.3 Miles
Bike - 327.23 Miles
Swim - 17542 Meters

2011 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16

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 * 52

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, April 17, 2011
Workout Notes 2011 Week 16


Not a good week. Bruised ribs dont heal quickly. I was barely able to get through four miles of super easy effort Monday and Tuesday. I am now puzzled as to how I got through 12 miles last Saturday! Wednesday I swam with Harold and Ron in the outdoor pool. I thought it would be cold, but it was warmer than the indoor pool! It was really nice swimming outside. However, that was not the thing to do to help with the rib problem. I was hurting like a mutha after that swim. Again, I made an attempt at Running on Thursday with no luck. Instead of swimming Friday I rode my bike with Brad. Last Sunday, Victoria was up in arms about my ride position on the Tri bike. After our ride we put my bike in her trainer and made a buncha adjustments. And now finally, after two years, I am feeling GOOD on the Tri Bike! Except for the seat. Saturday I did quick two hour ride, and I was flying. Afterwards I bought a new saddle! Sunday, Me, Vic and TZ went out for an early morning ride and the new Saddle is definitely an improvement.

Saturday afternoon Fran grabbed my cycle jersey and loaded that into the washing machine. Which would normally not be a problem, except for that the Polar CS200 was sill in the pocket. Hence there will a shortage of the usual stats for this week.

After one week the ribs still hurt pretty bad. :-(

Monday Apr 11: Carpenter Park (Recovery 37) 4 miles run (165)

Tuesday Apr 12: LTF Plano: 39 min (Recovery 27) 4 mile run (166)

Wednesday Apr 13: LTF Plano SCY: 600WU; 4x50 stroke drills - 25 - fist, polo, sidekick, free; 2x200 swim; 400 pull; 2x200 swim; 4x100 free; 2x200 Swim; 400 swim; 2x200 swim; - 3600Y - 3292M (168)

Thursday Apr 14: LTF Plano - 38 min (recovery 37) 4 mile run (167)

Friday Apr 15: Out to Brads and Back and around the park (Ave 15.7, CAD 72, Ride Time 1:21)21.3 Mile Bike.

Saturday Apr 16: two hour ride down to LBJ and Back (ave 19.1, CAD 80, ride time 94, Recovery 23) 30 mile bike.

Sunday Apr 17: 4 Hour bike with Terry and Vic (Recovery 31) 67.25 Miles Bike.

Weight: 165-168

Total for the week:
Run - 12 Miles
Bike - 118.55 Miles
Swim - 3292 Meters

Total for April:
Run - 56.8 Miles
Bike - 234.55 Miles
Swim - 14342 Meters

2011 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15

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 * 52

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, April 10, 2011
Workout Notes 2011 Week 15
The Tri Bike
Trying to ride the Tri Bike!

I was doing better this week compared to the past two. My legs were heavy on Monday, but it was a good session in spite of that. Tuesday was a good swim and a pretty good run on Wednesday. A bit slow but that was mostly due to a big south wind. Thursdays intervals were also not perfect, but not bad - again the legs were feeling a bit dead. Friday was the first swim with Ron and Harold in a month!

Then the problem. Friday night I was playing 1:1 soccer with Rissa and she hit me with a slide tackle and I went down HARD. Bruised ribs. I was bound and determined to do my 12 mile loop on Saturday Morning. I did it. And even though it was not pretty it was a better effort than the 8 miles I did the previous two weeks. Sunday I had a great ride with Victoria on our twin bikes!

Monday Apr 04: Carpenter Park 5x3:00(3:00) MaxHR 166 9 miles run (165)

Tuesday Apr 05: LTF Plano: 1000; 10x50 5 on 60, 5 on 50; 2x100 stroke drills; 4x400 as 400 easy, 200 steady, 200 hard, 200 hard, 100 steady, 100 easy, 150 steady, 100 hard, 150 easy; 100 pull; 6x50 - 3 on 50, 3 on 60; 300kick - 4000M Swim (166)

Wednesday Apr 06: LTF Plano: 64 min, (recovery 49) 8 mile Run (164)

Thursday Apr 07: Breckinridge Park: 16x30(60) MaxHR-176 7.8 Miles Run

Friday Apr 08: LTF Plano w/Ron and Harold: 1050 (second 100 breast, fourth 100 Back); 8x50 stroke drills (4x first 25 - fist, polo, side kick, band; second 25 swim); 2x200 Pull; 5x100 on 1:50; 2x200 as 50 breast, 50 fast, repeat; 2x150 3, 5, 7 - 3050 Swim (164)

Saturday Apr 09: 1:46, (Recovery 35) 12 Mile Run

Sunday Apr 10: Sunnyvale Loop with Vic (Ave 16.9, CAD 73, Ride Time 3:50,Recovery 33) 65.3 Miles Bike.

Weight: 164-166

Total for the week:
Run - 36.8 Miles
Bike - 65.3 Miles
Swim - 7050 Meters

Total for April:
Run - 44.8 Miles
Bike - 116.0 Miles
Swim - 11050 Meters

2011 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14

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 * 52

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, April 03, 2011
March Workouts
Lots of work this March. Weeks one and two were the final weeks of Flagpole Hill. Week three I was in Taos with Marissa. I worked hard there skiing and also managed to get a run in every day (up the big hill!) For the last two weeks of March, I started intervals with an eye toward Track. I continued my streak of getting 50 miles each weekend on the bike.

No Races.

First Week of March
Run - 28 Miles
Bike - 50.6 Miles
Swim - 7200 Meters

Second Week of March
Run - 32 Miles
Bike - 50.4 Miles
Swim - 6100 Meters

Third Week of March
Run - 32 Miles
Bike - 53.4 Miles
Swim - 0 Meters

Fourth Week of March
Run - 28.8 Miles
Bike - 50.6 Miles
Swim - 6550 Meters

Last Week of March
Run - 24.3 Miles
Bike - 0.0 Miles
Swim - 3200 Meters

Total for March
Run - 145.1 Miles
Bike - 205.0 Miles
Swim - 23050 Meters













Back to:

2011: January * February

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

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 2011 Week 14
7th Grade Track
Logan runs the 1600!

Up until Sunday, I was feeling pretty good this week. Intervals on Monday and Thursday were solid. Good Swim on Tuesday and then killer 4K straight, solo, on Friday! Decent run on Wednesday. Saturday I got out the Tri Bike and smoked it! I did not feel wasted, but I had nothing, I mean nothing again on Sunday for my long run...

Monday Mar 28: Breckinridge Park 8x2:00(2:00) MaxHR 169 9 miles run

Tuesday Mar 29: LTF Plano: 500WU, 5x 100 swim build on 2, 5x(100 kick fins, 100 pull, 100 swim), 200 Kick fins, 250 pull, 250 swim - 3200 Meter Swim (165)

Wednesday Mar 30: LTF Plano: 62 min, (recovery 55) 8 mile Run (163)

Thursday Mar 31: Carpenter Park: 10x45(75) MaxHR 177 7.3 Miles Run(163)

Friday Apr 01: LTF Plano: 4000M Swim (162)

Saturday Apr 02: Lavon McKinney Loop with TZ (Ave 16.9,CAD 74, 2:59 Ride Time, Recovery 35) 50.7 miles Bike

Sunday Apr 03: 74 min (recovery 28) 8 mile run.

Weight: 162-165

Total for the week:
Run - 32.3 Miles
Bike - 50.7 Miles
Swim - 7200 Meters

Total for March:
Run - 145.1 Miles
Bike - 205.0 Miles
Swim - 23050 Meters

Total for April:
Run - 8 Miles
Bike - 50.7 Miles
Swim - 4000 Meters

2011 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13

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 * 52

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