Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, November 27, 2011
Workout Notes 2011 Week 48


Major Recovery this week from the Half Marathon on Sunday. Monday, Tuesday and Wednesday I hooked up with Ron for a swim. Tuesday we did some hills on Windhaven which killed my quads. Thursday I did my eight mile loop and I was still very sore in the left quad and the right calf. Friday I did a nice ride with VickyP and TZ. Saturday I ran four miles easy in the rain and then Sunday I hit the pool for a solid 3200 workout. It was not until Sunday morning that the knots came loose in my right calf/Achilles. Brutal!

Monday Nov 21 - LTF Plano with Ron - 300WU; 300 as 100 swim, 100Kick, 100 swim; 300 as 100 stroke, 100 swim, 100 stroke; 3x(300 on 5:15, 4x50 on 60) - 2400 M Swim (165)

Tuesday Nov 22 - LTF Plano with Ron - 100, 200, 2x100, 2x50, 100kick, 200 pull, 4x50; 100 kick, 4x100; 200 pull, 150-3-5-7 breathing, 150 - 2100M Swim

6 Windhaven hills; 1:15 ride time; 20 miles bike.

Wednesday Nov 23 - LTF Plano with Ron, Moody, and Harold - 500, 2x200, 4x100, 6x50, 200 kick; 200 pull - 2000M Swim

Thursday Nov 24 - (recovery 41) 8 mile run

Friday Nov 25 - Tim Ellis Ride with TZ and VP (ave 16.0, CAD 78, ride time 2:17, alt 550, temp 53) 36.7 Miles Bike

Saturday Nov 26 - 37 min easy distance (recovery 37) 4 miles run.

Sunday Nov 27 - LTF Garland - 500WU, 2x(2x200 on 3:30 (second rep pull); 4x100 on 1:50; 6x50 on 55; 200 kickw/fins on 40;) 100 easy - 3200 Swim (164)

Weight: 164-165

Total for the week:
Run - 12 Miles
Bike - 56.7 Miles
Swim - 9700 Meters

Total for Nov:
Run: 112.2 Miles
Bike: 173.9 Miles
Swim: 28500 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 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47

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

---

Labels: , , , ,



Wednesday, November 23, 2011
October Workouts

Killer #14

Interesting Month. Started with crashing my bike which kind of screwed up my neck; it's still sore. Then I sprained my ankle. Not one to let these minor set backs bother me too much, I did the Cooper Triathlon; started building some speed work into my runs and also ramped up my run volume!

First Week of October
Run: 12 Miles
Bike: 37.7 Miles
Swim: 0 Meters

Second Week of October
Run - 35.3 Miles
Bike - 12 Miles
Swim - 6129 Meters

Third Week of October
Run - 31 Miles
Bike - 51.2 Miles
Swim - 6400 Meters

Fourth Week of October
Run - 29.8 Miles
Bike - 45.6 Miles
Swim - 6400 Meters

Last Week of October
Run - 28.8 Miles
Bike - 50.1 Miles
Swim - 6400 Meters

Plus Oct 31
Run: 6.7 mile


Total for October
Run: 143.6 Miles
Bike: 196.6 Miles
Swim: 25319 Meters













Back to:

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

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

---

Labels: , , , , ,



Tuesday, November 22, 2011
Workout Notes 2011 Week 47


I started this week with the intent of tapering my running somewhat as we near the Turkey Trot. I had hoped to run the Tulsa Route 66 5K run on Saturday as I was going to up in Tulsa for Rissa's Soccer tournament. That plan required that I get to the Tulsa Convention Center by 8:00pm on Friday night to register. I picked Marissa up in front of PESH at 4:15 and we hit major traffic on 75. Then I got a speeding ticket in Atoka and that pretty much blew the 5K plan. Saturday morning I rode my bike along the Arkansas river, it was really cold and windy but i got a nice 30 miles in. Then between soccer games I registered for the Half Marathon. Sunday morning it was REALLY cold with a howling north wind. Somehow I managed to run 84 minutes in the half marathon. Not sure where that came from but holy crap that was tough!

Monday Nov 14 - Carpenter park 8x2:00 9 miles run (162)

Tuesday Nov 15 - 400 WU, 2x50 on 60, 2x50 drill, 2400 on 1:40 pace as (300+ 10s, 200+5s, 100, 100+10s, 300+5s, 200, 200+10s, 100+5s, 300, 300+10s, 200+5s, 100) ; 200 kick- 3200 Swim (164)

Wednesday Nov 16 - Carpenter Park 12x30 7.3 Miles Run (164)

Thursday Nov 17 - LTF Plano 6 mile easy distance (165)

Friday Nov 18 - LTF Garland - 500WU, 300, 2x150 on 3, 4x100 on 1:50; 200 kick w/fins, 300 pull, 2x150 on 3, 4x100 on 1:50; 300 pull; 200 kick w/Fins - 3200M Swim

Saturday Nov 19 Tulsa OK - Riverside Bike (Ave 15.2, CAD 76, ride time 1:59, Alt 940, Temp 63) 30.3 Miles Bike

Sunday Nov 20 Tulsa Route 66 Half Marathon - 13th Overall, 1st AG, 84 min - 15.6 Miles Run.

Weight: 162-165

Total for the week:
Run - 37.9 Miles
Bike - 30.3 Miles
Swim - 6400 Meters

Total for Nov:
Run: 100.2 Miles
Bike: 117.2 Miles
Swim: 18800 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 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46

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

---

Labels: , , , , , ,



Route 66 Half Marathon


Both daughters had soccer tournaments this weekend. I drew the short straw, however, and was required to take Marissa up to Tulsa for the Sam Shannon College Showcase and Soccer Extravaganza. While I was up there I thought I might make up for missing the DRC 5K by running the Route 66 5K on Saturday. In order to make that plan work, it was required that I register for the race by 8pm on Friday. That was cutting it really close, as I had to pick up Rissa from PESH at 4:15. Three hours and change was going to be cutting it really close.

Sure enough we hit a bunch of traffic heading out of Allen/McKinney and then I got a speeding ticket in Atoka OK. We got to Tulsa right at 8pm but not in time to get to the convention center and register for the race.

So instead, on Saturday I went up there and registered for the Half Marathon on Sunday. This is to spite the fact that the last time I ran a Half Marathon was exactly 16 years and 16 days ago.

Saturday night a cold front blew though Tulsa. The temps were in the low forties and the wind was blowing like a mutha right out of the north.

I got up really early and drove up the finish and snagged a parking space that was situated for an easy and quick exit so that I could get back the hotel after the race and check out and then get to Rissa's last game. The finish was a bit more than a mile south of the start line. That was good, as that left me a mile warmup to jog up to the race.

The race started at 8:00am. At 7:15 I left the car with pants, singlet, tee shirt, gloves, and arm warmers. I had my drop bag with the T7s in them. I warmed up in the Ghosts. The jog to the start was directly into the wind and it was cold as hell. The last three miles of the race was going to be into that wind as well, and I was a bit concerned about that.

Once up to the start line area, I did some jogging around and then some strides in the Ghosts and then with like 10 minutes to go, I headed to the bag drop. I was not fully decided about what I should drop and what I should wear but, in the end I decided to race with just the singlet and gloves.

Because I had registered at the last second, I was supposed to start in Corral D, the very last one. I knew I would be running at Corral A speed, however, so it was important to somehow finagle my way into A. When I got there, there were a ton of volunteers checking the bibs. Just as I was about to lose hope, I noticed that someone was having a protracted debate with one of the volunteers guarding Corral A. That allowed me to wiz right by those two yahoos and make my way to the start! :-)


Race Start: Where's Waldo?

I started about three rows back (look for the Lucky Hat and sunglasses). When the gun went off I tried to run smooth and easy. After a half a mile or so I went by some cat whose GPS indicated that we were doing 5:50 mile pace. I hope not! And who the hell would want to listen to that thing spout off pace and stats for a whole race. Good grief.

I hit the first mile in 6:10 which was faster than I wanted to be going, but I tried to keep my pace manageable. Second mile in 12:22. Third in 18 something. I was running pretty consistent. Five miles was 31 something. And 8 miles was 50 flat!



After the second mile the field had spread out and it was just me and this one guy taking turns. He would pull ahead of me on the up hills and I would pull ahead of him on the down hills. After the third mile he decided he was going to draft off of me. I had a quick glance at him and decided he could be a masters runner and that I should be careful with this guy. There were not a whole lot of runners ahead of us either, so it was possible that we were racing for the masters title. I threw in some surges, but he responded to everything I threw at him.


My Running Buddy

As I mentioned the last three miles were right up Riverside straight into the wind. At mile eleven this guy threw in surge and went right by me. I was unable to hang with him. Shortly after that I was passed by a young marathoner and tired to go with him, which was also not happening. At 12 I was feeling better and tried to push as hard as I could. I might have gained a bit on this guy.

When I got to the finish the clock was rolling at 84:55, 56, I found a new gear to keep it under 85. Amazing. 13th overall, 3rd Master, and first in my age group. The guy I was running with was 12 years younger.


Strong Finish

Given that i had no idea what to expect or what I could manage for this race, I have to say I was pretty happy with the result! Pretty much of a best case scenario for sure. And If I was a bit slower say 6:15 or even 6:20 on the first four miles, I imagine I could have held 6:30s for the last three miles.

Splits from my watch: 6:08, 12:28 (6:19), 18:38 (6:10), 24:50 (6:11), 31:24 (6:34), 37:30 (6:05), 43:44 (6:13), 50:10 (6:26), 56:35 (6:25), 63:46 (7:11), 70:32 (6:45), 77:20 (6:48), 84:18 (6:57)



PS: The kids did great in their soccer games - between the two of them they played 7 games - 7 wins and only one goal against! :-)

Labels: , , , ,



Monday, November 21, 2011
Workout Notes 2011 Week 46

South Midwest 2011 Rankings

In last weeks update of the SMW Rankings, I finally got on the board, 6th in my age group and more surprisingly in the top 100!

Running has improved this week. Legs were dead to start intervals on Monday, but came around toward the end. Nice swims on Tuesday and Friday. Friday I outlasted Ron, Harold, Moody and Dino!! Saturday, we had a nice ride down to WRL with Terry and Jane Z. And Sunday a good effort at the usual 12 mile loop.

Monday Nov 07: Breckinridge Park - 8x90 (90 rest) MaxHR 177 9 mile run

Tuesday Nov 08: LTF Plano 500WU; 8x50 drill (2x25swim, 25 polo; 2x25 swim, 25fist; 4xband); 2x50 Seal swim; 3x200 in 3:10 on 3:30; 5x100 in 95 on 1:45; 3x200 in 3:10 on 3:30; 4x50 on 50; 100 stroke; 200 kick - 3200 Swim. (164)

Wednesday Nov 09: Carpenter Park 16x30 (60) MaxHr 174, 7.8 miles run (163)

Thursday Nov 10: LTF Plano 62 min, (recovery 42) 8 mile run (164)

Friday Nov 11: LTF Plano - 500WU, 3x(3x 100 on 1:50 with 30 sec extra rest btw sets), 200 kick w/fins, 3x(6x 50 on 55 - xtra 90 secs btw sets) ,200 kick w/fins,500 Pull - 3200 Swim (164)

Saturday Nov 12: WRL Loop with TZ and JZ! (Ave 16.1, CAD 79, Ride Time 3:21, Alt 745, Temp 59) 53.9 Miles Bike.

Sunday Nov 13: 93 min (Recovery 54) 12 mile run.

Weight: 163-164

Total for the week:
Run - 36.8 Miles
Bike - 53.9 Miles
Swim -6400 Meters

Total for Nov:
Run: 62.3 Miles
Bike: 86.9 Miles
Swim: 12400 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 * 39 * 40 * 41 * 42 * 43 * 44 * 45

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

---

Labels: , , , , ,



Workout Notes 2011 Week 45

Killer Liverpool 99 Girls


The ankle sprain did not bother me this week. I decided to hit the track on Thursday in anticipation of doing the DRC Half on Saturday (to defend the masters title that i won last year.) The track workout should have been done on Wednesday. I did 3 1000s with 600 rest. It should have been 1000 rest. The pace was all over the place - not really surprising. And afterwards the PF was screaming. Clearly not a good plan. Anyway, I felt better by saturday BUT when I found out I would have to drive down to SMU to register - that was the straw that broke the camels back. How lame.

Beyond all of that, great runs on Monday and Wednesday. Nice Swims on Tuesday and Friday. Saturday I did an easy bike with TZ and then did an easy run on Sunday.

Good stuff really.

Monday Oct 31: LTF Plano - 50 min w/30 in Fartlek - 6.7 mile Run. (166)

Tuesday Nov 01: LTF Plano - 500 WU - 5x50 (25swim, 25 kick) on 70; 250 pull, 5x50 on 55; 250 pull; 5x50 (25swim, 25 kick) on 70; 250 pull; 250 Kick w/fins; 250 pull; 5x100 on 1:50; 200 Kick w/fins 3200 Swim.

Wednesday Nov 02: LTF Plano 60 min (Recovery 58) 8 mile run

Thursday Nov 03: PSHS Track - 3x1000 (recovery 37) 7.5 mile run

1000 - 39.2, 80.3 (41.1), 2:02.5 (42.2), 2:43.8 (41.3), 3:26.7 (42.9) MaxHr 177
1000 - 38.9, 80.6 (41.7), 2:04.2 (43.6), 2:47.6 (43.4), 3:30.2 (42.6)
1000 - 40.8, 82.7 (41.9), 2:08.9 (46.2), 2:53.0 (44.1), 3:35.0 (42.0) MaxHr 180

Friday Nov 04: LTF Plano - 300, 200kick, 300 pull, 200 swim, 10x50(5 on 60, 5 on 50), 100, 100, 200, 300, 400 hard, 200 kick - 2800 Swim (163)

Saturday Nov 05: Easy bike down to LBJ and back with TZ (Ave 15.6, CAD 75, ride time 2:07, Temp 49, Alt 640)33 miles bike.

Sunday Nov 06: 61 min, (recovery 53) 8 mile run.

Weight: 163-166

Total for the week:
Run - 32.2 Miles
Bike - 33 Miles
Swim - 6000 Meters

Total for Oct:
Run: 143.6 Miles
Bike: 196.6 Miles
Swim: 25329 Meters

Total for Nov:
Run: 25.5 Miles
Bike: 33 Miles
Swim: 6000 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 * 39 * 40 * 41 * 42 * 43 * 44

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

---

Labels: , , , , , ,




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