Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, June 26, 2011
Workout Notes 2011 Week 26

Great Run with @mdkail at Los Gatos!

Monday I hooked up with Ron and did 2000M easy. Tuesday it was 98 degrees when I pulled into Greenhill for my 1500. I was pretty surprised that there were only three heats! I jumped into the fastest heat, sub 5, figuring I would run right around 5. VickyP's buddy Marius jumped onto the race. I went out with a young kid who I knew was going to run under 5. She set a pretty good pace; we came through 400 in 73, which is way too fast, but it actually felt pretty good. I hung with her until we had 400 to go when she pulled away. I came in at 4:57 which I was pretty happy with given everything! That was also first overall masters!

Wednesday it was up at ODarkThirty to catch a plane to SJC. I had all day meetings at the BMC office in Pleasanton, then I made it back to the hotel and did a nice run on the Coyote Creek Running Trail. Thursday Morning I got up early and did a longer run on Coyote Creek, this time with some intervals. Friday morning I got up early and meet @mdkail in Los Gatos for a nice run on the Los Gatos Creek Trail! That was fun, thanks Mike!

I flew back to Dallas Friday afternoon. In a shocking turn of events, neither kid had soccer practice, so I met Coach Vaughan at SMU for a couple of 400s. While I was away, Fran had managed to get the garage door jammed up AND the fridge had stopped working. The fridge miraculously had recovered, but when I got home from Track, I had to fix the garage door which took me a couple of hours. Then I noticed that the fridge had stopped working again. I took it apart and sure enough the defroster was not working. I replaced the thermostats on that sucker - which took most of the rest of the day. After all of that, plus five days of running in a row, the PF in my right foot was screaming and he Achilles on the left was screaming. Not good.

Sunday I hooked up with TZ and we had a great ride down to WRL, out to Summervale and back. Next week: STH 100 VI!

Monday June 20: LTF Plano w/Ron - 2000M Swim

Tuesday June 21: GreenHill 1500 - 5.75 miles run.

1500 - 73.80, 2:34.30 (80.5), 3:56.15 (81.85), 4:57.34 (61.69)

Wednesday June 22: SJC - Coyote Creek 50 min (Recovery 46) 5.8 mile run

Thursday June 23: SJC: Coyote Creek w/6x30 intervals Max HR 166 6.6 miles run

Friday June 24: SJC - 46 min run with Mike Kail on Los Gatos trail
(Recovery 50) 6 mile run

Saturday June 25: SMU 2x400 (Recovery 26) 6.3 Miles run.

400 - 16.1, 31.7 (15.6), 47.8 (16.1), 65.4 (17.6) Max HR 180
400 - 16.6, 32.3 (15.7), 48.2 (15.9), 65.5 (17.3) Max HR 188

Sunday June 26: Sunnyvale Ride with TZ (Ave 15.8, CAD 68, Temp 81, Ride Time 3:51, Alt 865) 60.8 miles bike.

Weight:

Total for the week:
Run - 30.5 Miles
Bike - 60.8 Miles
Swim - 2000 Meters

Total for June:
Run: 98.8 Miles
Bike: 234.5 Miles
Swim: 18429 Meter

2011 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

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, June 19, 2011
Workout Notes 2011 Week 25
Mavs
Congrats to Mark Cuban and the Dallas Mavs!!

The week started off pretty well. Good swim with Ron and Harold on Monday. For the 400 Tuesday, I needed to make sure I was running fast with high turnover, unlike the 500 I had run in prep on Saturday. I did go out strong but ran out of gas with 100 to go. For Wednesday and Thursday, I made sure to hydrate unlike last week. Given I weighed in at 163 rather than 160 - I would say mission accomplished. Solid Swim with Ron, Harold, and Alex on Friday.

Monday June 13: LTF Plano w/Ron and Harold - 4x25, 400, 3x100 on 95, 4x100 on 1:45, 2x50 easy, 400, 3x100 2 on 85, 200 pull, 200 kick, 100 swim - 2500M Swim (165)

Tuesday June 14: GreenHill 400 - 64.47 5 miles run.

Wednesday June 15: LTF Plano - 6 mile run (Recovery 36) 50 min (163)

Thursday June 16: Carpenter Park: 8x60 (75) Max HR 172 7.25 miles run (163)

Friday June 17: LTF Plano - 400, 12x25, 300, 6x50, 300 pull, 300 kick, 16x25, 50, 200 pull, 50 - 3000M Swim (163)

Saturday June 18: NFHS 2x1000: (Recovery 29) 7.25 Miles run.

1000 - 39.1, 79.2 (40.1), 1:57.8 (38.6), 2:37.9 (40.1), 3:16.9 (39.0) Max HR 173
1000 - 37.4, 77.1 (39.7), 1:56.3 (39.2), 2:36.8 (40.5), 3:15.2 (38.4) Max HR 178

Sunday June 19: WRL with Victoria (Ave 16.8, CAD 76, Temp 85, Ride Time 3:35) 60.4 miles bike.

Weight: 163-165

Total for the week:
Run - 25.5 Miles
Bike - 60.4 Miles
Swim - 5500 Meters

Total for June:
Run: 68.3 Miles
Bike: 173.7 Miles
Swim: 16429 Meter

2011 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

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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Workout Notes 2011 Week 24
Waskly Wabbit
Chillin' in my back yard!

Big Swim with Ron and Harold on Monday, then crushed the first half of my 800 on Tuesday but ran out of gas on the last 200. Good runs on Wednesday and Thursday, but weight at 160 three days in a row tells me that I was dehydrated. *Must Drink Water*. Saturday I had 500 and 300. I ran the 500 at 800 pace - what the hell? But at least I was able to come back and nail the 300.

Sunday Ron told me that he did not want to ride intervals with William and that I should turn up and ride easy with him. That sounded like a really good plan. Until the fourth guy in our group broke a spoke around mile 9. He and Ron turned around to get a new wheel at Ron's house. So now I had to hang with William. When it came time for intervals, I got right on his wheel and did my best to stay right there. That plan worked and I was able to cover the very few gaps that opened up.

Monday June 06: LTF Plano w/Ron and Harold - 1000, 2x100, 8x25, 200 Pull, 8x25, 200 Swim, 200, 2x125, 250, 500, 2x125, 250 - 3700M Swim (164)

Tuesday June 07: Lukes #4 800 Meters - 68.55, 2:23.32 (74.77) 5.25 Miles Run.

Wednesday June 08: LTF Plano - 8 mile run 66 min (Recovery 44)(160)

Thursday June 09: Carpenter Park: 12x30(60) Max HR 178 7.3 miles run (160)

Friday June 10: LTF Plano with Ron And William -
800 every fourth 25 steady; 50 DB; 16x25 increasing intensity; 50 DB; 600 every fourth 25 hard; 2x50 easy; 12x25 increasing intensity and hypoxic; 450 as 150 3-5-7, 100 hard, 100 3-5-7; 200 pull; 50 kick - 2900 Swim (160)

Saturday June 11: SMU: 500, 300 (Recovery 37) 6.75 Miles run.

500- 17.1, 34.3 (17.2), 52.1 (17.8), 70.0 (17.9), 88.0 (18.0)Max HR 181
300- 16.2, 32.0 (15.8), 48.4 (16.4) Max HR 187

Sunday June 12: Ride with WR including 3x25min intervals!(Ave 18.0, CAD 77, Temp 83, Ride Time 3:31) 63.2 miles bike.

Weight: 160, 164

Total for the week:
Run - 27.4 Miles
Bike - 63.2 Miles
Swim - 6600 Meters

Total for June:
Run: 42.8 Miles
Bike: 113.3 Miles
Swim: 10929 Meter


2011 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23

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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Saturday, June 18, 2011
May Workouts
Brooks Launch
Brooks Launch - Bought two pairs of these suckers this month!

May started pretty good with a nice win at the McKinney Triathlon. From there I got focused on Track. BUT,I was still hurting from when Marissa clobbered me. That, and I had not been doing a good job with hydration and nutrition. After Memorial Weekend, I took my first day off in a year and a half.

Sunday May 1: Historic McKinney Triathlon - First Overall Masters - 1300Y Swim (1189M), 13 mile Bike, 7.2 mile run.

First Week of May
Run - 29.2 Miles
Bike - 55 Miles
Swim - 6300 Meters

Second Week of May
Run - 32.8 Miles
Bike - 47.5 Miles
Swim - 7383 Meters

Third Week of May
Run - 29.1 Miles
Bike - 56.2 Miles
Swim - 4572 Meters

Fourth Week of May
Run - 28.8 Miles
Bike - 30.9 Miles
Swim - 6400 Meters

Last Week of May
Run - 0 Miles
Bike - 30.9 Miles
Swim - 0 Meters

Total for May
Run - 127.1 Miles
Bike - 233.5 Miles
Swim - 25844 Meters













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2011: January * February * March * April

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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Sunday, June 12, 2011
Workout Notes 2011 Week 23
New Tires
Got Some New Rubber for the Truck!

OMG! Tuesday I was really feeling like crap after spending all of memorial weekending building a fence. I blew off running the mile at the track meet, and I took my first zero in the log book since Dec 2009.

I had a pretty easy swim on Wednesday, and then a good set of intervals on Thursday. Friday Harold, Ron, Deno and I swam outside and that water was hot! No one wanted to be in there longer than the 2000 that we put in.

Track work on Saturday was a struggle as usual.

Nice, Hard ride with TZ up to McKinney and back on Sunday.


Monday May 30: Solo Bike down to LBJ and Back (Ave 17.1, CAD 74,Ride Time 1:48, Temp 78) 30.9 miles bike.

Tuesday May 31: Zero

Wednesday June 1: LTF Plano - 1000, 250kick, 1000 Pull, 250 kick - 2500 Swim(166)

Thursday June 2: Carpenter Park: 10x60 Max HR179 7.9 miles run (162)

Friday June 3: LTF Plano - 400, 200 pull, 4x100, 4x50, 200 kick, 200 pull, 2x150 3-5-7, 100 kick, 2000Y (1829M) Swim (164)

Saturday June 4: SMU: 700, 500, 300 (Recovery 32) 7.5 Miles run.

700- 36.6, 73.7 (37.1), 1:51.2 (37.5), 2:09.9 (18.7) Max HR 177
500- 17.6, 34.7 (17.1), 52.7 (18.0), 71.1 (18.4), 1:29.2 (18.1) Max HR 187
300- 17.0, 33.8 (16.8), 50.0 (16.2) Max HR 176

Sunday June 5: Mckinney Loop with TZ (Ave 17.5, CAD 69, Ride time 2:51, Temp 75, Alt 530) 50.1 miles bike.

Weight: 162-166

Total for the week:
Run - 15.4 Miles
Bike - 81.0 Miles
Swim - 4329 Meters

Total for May:
Run: 127.1 Miles
Bike: 233.5 Miles
Swim: 25844 Meter

Total for June:
Run: 15.4 Miles
Bike: 50.1 Miles
Swim: 4329 Meter

2011 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22

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