Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, September 25, 2011
Workout Notes 2011 Week 39
Brooks Ghost 4
New Shoes!

Not a bad week. Knocked out two more circuit workouts on Mon and Thursday. Solid Swim on Tuesday and a Killer Swim with Ron on Friday. Ron is peaking for Kona. When he steps on the gas I have no chance! Wednesday I got up and Ran at ODarkThirty. It felt like I was moving, but 69 for 8 with MaxHR of 145 suggests I was still asleep. Saturdays run made up for it though. I put on the new Brooks Ghost4s and nailed my 12 mile loop (4 min faster than last week.) Sunday I rode back from Marissa's game at Flower Mound. I had no idea it was so hot. Ave Temp on the bike of 98! No wonder I was so dehydrated. Both water bottles were drained by mile 40. When I stopped at the 7-11 to reload, My chin straps we caked with salt! Yikes! Drained both bottles again in the last 15 miles! Sheesh!

Monday Sept 19: Carpenter Park Circuits Week 3 - 5.5 mile run (Recovery 43) (165)

Tuesday Sept 20: LTF Plano 100 WU, 3x300 (as Kick, Pull, Swim), 3x(3x100 on 1:45, 6x50 on 55; 100 kick), 100kick - 3200 swim (165)

Wednesday Sept 21: 544 Loop = 69 min Run (Recovery 40) 8 mile run

Thursday Sept 22: Carpenter Park Circuits Week 3 (recovery 46) 5.5 mile run (165)

Friday Sept 23: LTF Plano - 400 WU, 4x75 (first 25 IM Order), 200 gear , 4x75 (first 25 IM Order), 3x200, 200 kick, 5x100 on 1:45; 3x200; 5x100 hard on 2; 100 kick - 3700Y 3383M Swim (164)

Saturday Sept 24: Murphy Sharp Farm 92 min (recovery 44) 12 mile run

Sunday Sept 25: Chinn Chapel back to Murphy with two Windhaven loops (Ave 18.7, CAD 78, 3:00 ride time, Alt 960, Temp 98) 56.3 Miles Bike

Weight:164-165

Total for the week:
Run - 31 Miles
Bike - 56.3 Miles
Swim - 6583 Meters

Total for Sept:
Run: 91.2 Miles
Bike: 240.0 Miles
Swim: 20313 Meters

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 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38

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, September 18, 2011
Workout Notes 2011 Week 38
2011-09-17 09.42.24
Icing the foot

Things seem to be coming together with my running. I survived circuits and had a great run on Wednesday. Saturday I was feeling pretty good out there so I extended my run to the full 12 mile loop the first time since April. Good swims and a nice ride on Sunday to boot.

Monday Sept 12: Circuits Week 2 - 5.5 mile run (Recovery 45) (163)

Tuesday Sept 13: LTF Plano - 500 WU, 5x200 on 3:30; 100 pull, 5x100 on 1:45; 150 kick; 5x50 on 55; 250 pull, 250 kick, 200 swim - 3200M swim (164)

Wednesday Sept 14: LTF Plano 45 min Run (Recovery 54) 6 mile run (163)

Thursday Sept 15: Carpenter Park Circuits WK 2 (recovery 46) 5.5 mile run (164)

Friday Sept 16: LTF Plano w/Ron and Harold - 4000 YDS of pain and suffering. 3658M Swim

Saturday Sept 17: 96 min, (recovery 44) 12 mile Run

Sunday Sept 18: Ride out to WRL, Sunnyvale with TZ, and VickyP (Ave 16.7, CAD 74, Ride Time 3:54, Alt 735, Temp 79) - 65.2 mile Bike

Weight: 163-164

Total for the week:
Run - 29 Miles
Bike - 65.2 Miles
Swim - 6858 Meters

Total for Sept:
Run: 60.2 Miles
Bike: 183.7 Miles
Swim: 13730 Meters

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 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37

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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August Workouts
Lake Murray
Lake Murray

August was the hottest month in the history of the Big D. Not really great for training. I attempted to start circuit training, but my left foot refused to cooperate. I did manage to do a bunch more swimming with Ron including a bunch of OWS training.

No Races.

First Week of August
Run - 16 Miles
Bike - 35.1 Miles
Swim - 9600 Meters

Second Week of August
Run - 25.9 Miles
Bike - 36.4 Miles
Swim - 9400 Meters

Third Week of August
Run - 20.2 Miles
Bike - 50.5 Miles
Swim - 6400 Meters

Fourth Week of August
Run - 23 Miles
Bike - 55.2 Miles
Swim - 7150 Meters

Last Week of August
Run - 4.0 Miles
Bike - 10.8 Miles
Swim - 5450 Meters

Total for August
Run: 89.1 Miles
Bike: 188 Miles
Swim: 38000 Meter













Back to:

2011: January * February * March * April * May * June * July

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, September 11, 2011
Workout Notes 2011 Week 37
Prairieman Done
Prairieman Sprint Tri

Interesting week!

Monday was Labor Day. I took the opportunity to do a nice solo ride. The weather was cool; I had to wear arm warmers! Tuesday I got halfway through my workout in the indoor pull when Ron turned up and dragged me outside for the rest of the workout. Wednesday, I decided to try my six mile loop. I was shocked that I was able to do this run in 45 minutes AND keep my HR below 162. Amazing! Thursday I tried my circuits again, but with no burpees. No one showed at the pool on Friday, but I nailed the 200s in 3:07, 3:02, 2:59, 2:55. Saturday I hooked up with the RBM 805 ride. I tried to take it easy until the last 10 miles, where I hammered it harder than really was necessary given the race on Sunday. Sunday I did my third Prairieman sprint. I ended up leading the bike and finishing 3rd overall. Really nice week. Unexpected!


Monday Sept 05: McKinney Bike Solo (Ave 17.9, CAD 78, ride time 2:48, Alt 620, Temp 71) - 50.3 Miles Bike

Tuesday Sept 06: LTF Plano w/Ron - 250, 400 (150 steady, 150 Moderate, 100 Easy); 2x200 (15s rest, Steady, Moderate); 4x100 (15s, Steady, Moderate, Hard, Easy); 50; 500; 300 pull; 4x50; 300 pull; 2x200 1500M+1500Y 2872M Swim (168)

Wednesday Sept 07: LTF Plano 45min Run (Recovery 49)6 mile run (166)

Thursday Sept 08: Carpenter Park Circuits WK 1 (recovery 52) 5 mile run (164)

Friday Sept 09: LTF Plano Solo! 500WU, 500 Pull, 2x200 on 3:30, 4x100 on 1:50, 400 pull, 2x200 on 3:30, 200 kick, 200 pull, 200 stroke - 3200 Swim (166)

Saturday Sept 10: RBM 805 Ride (Ave 20.2, CAD 83, Ride Time 1:51, Alt 595, Temp 79, )37.5 Miles Bike

Sunday Sept 04: Prairieman Sprint 800M Swim, 16M Bike, 6.2 Mile Run

Weight: 164-168

Total for the week:
Run - 17.2 Miles
Bike - 66.3 Miles
Swim - 6872 Meters

Total for Sept:
Run: 31.2 Miles
Bike: 118.5 Miles
Swim: 6872 Meters

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 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36

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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Race Report: Prairieman Sprint Triathlon
Prairieman

This race was very similar to this years McKinney Race proving once again that in Triathlon you gotta use your coconut!

Temps Sunday morning were in the high sixties. I got the park pretty early. When I set up the bike though I did not have the set of rubber bands/zip ties to set up the bike shoes the way I had done for my last two races. I figured, no problem I would just carry the bike out of transition. Bad idea.

It was pretty dark, and they did not allow us much time to warm up in the water. I did maybe 300 meters. I wish I had been able to do more than that, but Iron Jack pulled everyone out of the water for his famous pre-race talk.

VickyP was racing in my wave, and I knew that she would be strong in the swim. She lined up to my left, which is my primary breathing pattern so I could keep an eye on her. I got off to a good start and got to the first turn with the top group. On the next leg I got passed but I got on the toes of this guy through the second turn when they got away from me. I was third out of the water and who was just head of me - VickyP. Sheesh!

My bike was in the last rack - the one closest to the water. Belt, Helmet, Glasses, grab the bike. Outta there. Per the plan I carried the bike all the way to the other side of the transition zone and when I got the mount line what did I see? Only one bike shoe clipped in the pedal. Shit. I had beat VickyP through transition but off she went while I went back ALL THE WAY through transition to get my shoe. Good lord.

Priairieman Transition
This dude held my bike while I went to find the missing shoe.

That must of cost me 45 seconds on my bike time. Three more competitors got by me by the time I got on the bike. I passed the first guy on the way out of the park. I passed the second guy half way to the first turnaround. I caught the third guy, Archie, before the first turnaround. Archie and I passed each other a few more times over the next 5 miles or so. Then I picked off VickyP. The two leaders were pretty far ahead - I could see the lights on the police motorcycle and that was about it.

This race features a Half Iron event and the sprint. The last turnaround for the Half Iron is a long ways before the second turnaround for the sprint. When I got to the HalfIron turnaround, I saw one bike heading back on the road, a second bike pulled over to the side of the road and the police bike was waiting for me. The leaders screwed up and I was in the lead. Good Grief. The McKinney race did not have a police bike leading the bike race, and I was not 100% sure that I was leading the bike until I got back to transition. Here, I knew EXACTLY what was going on. Hammer time. No one else passed me on the bike from that point on.

I got off the bike and through transition without major incident.

Prairieman Run
Coming out of transition. Water all over the place!

My run training has been horrible. I went out as hard as I could manage and kept digging deep. I knew those dudes would be hot on my tail. This run is an out and back run and just before halfway a guy passes me with 36 on his leg. He just blew by me. I was not sure what to think, in fact it took me almost the rest of the run before I realized that this guy was the leader of the of other wave, which started three minutes in back of our wave. I pushed as hard as could for the last half mile and was not too far in back of the leader. The next guy did not come in for a long time.

Prairieman Done
Glad that one is over!

That was good enough for third overall in 1:12:31 (3 and a half minutes faster than last year). The next master finisher was almost four minutes back in 13th overall. I was 7th in the swim in 8:44 (2nd in the top 5); 13th in the bike in 42:10 (if I subtract the 45 seconds to run through transition to get the lost shoe, I would have been 8th); and 8th in the run in 19:38.

Prairieman Masters Overall

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Monday, September 05, 2011
Workout Notes 2011 Week 36
Wrist Sprain!
Logan Sprains her wrist

I had two long days at medical facilities this week. Fran made me take her back to have surgery on her OTHER elbow on Friday. The last time we did this, she was in and out of there lickity-split and was able to meet the boys for the Friday Swim. In this case that did not happen AND Logan had an early soccer game AND I had to get Logan from school - which meant on Friday I was lucky to get in a four mile run. Sheesh. Then on Sunday, Logan was pushed down during her morning soccer game and she fell on her wrist. The trainer had me go get it xrayed, which was negative - thank heavens - but not after spending another three hours in the medical place. Double Sheesh. And also its worth noting that work was nuts on Wednesday, so I was unable to get out of the office for a workout. I saw Ron that afternoon but managed to get on the bike for 10 miles of intervals at Breckinridge. Triple Sheesh.

Meanwhile I am still trying to get the PF cleared up in my left foot so I have put circuits on hold until further notice. :-(

Monday Aug 29: LTF Plano 4 mile run(164)
Swim with Ron: 250, 500, 3x(200 Kick, 300 Pull) - 2250M Swim

Tuesday Aug 30: LTF Plano - 500 WU, 2x200 on 4, 4x100 on 1:50, 4x50 on 55, 100 easy, 400 pull, 300, 300 pull, 4x100 on 1:50; 200 kick - 3200 Swim (167)

Wednesday Aug 31: Breckinridge (ave 18.3, CAD 76, ridetime 35:41, alt 680, temp 98, ) - 10.8 Miles Bike

Thursday Sept 01: LTF Plano 47 min (recovery 43) 6 mile run (167)

Friday Sept 02: Breckinrdige 33 min (Recovery 44) 4mile run

Saturday Sept 03: Bike with JZ, TZ, Cameron, and VickyP (Ave 17.7, CAD 74, ride time 2:57, Alt 840, temp 79) 52.2 Miles Bike

Sunday Sept 04: Breckinrdige 39 min (Recovery 39) 4 miles run

Weight: 164-167

Total for the week:
Run - 18 Miles
Bike - 63.0 Miles
Swim - 5450 Meters

Total for Aug:
Run: 89.1 Miles
Bike: 188.0 Miles
Swim: 38000 Meters

Total for Sept:
Run: 14 Miles
Bike: 52.2 Miles
Swim: 0 Meters


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 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35

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