Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Friday, December 30, 2011
Workout Notes 2011 Week 52

REST!

The Jogr was the last of my fall races, so starting this week I am on rest program which means 4 miles easy running every other day. Had this week off of work as well.

Monday Dec 19: LTF Plano w/Ron and Tommy - 100,200, 300, 400, 500,500, 400, 300, 200, 100 - 3000 Swim (166)

Tuesday Dec 20: Breckinridge - 33 min (Recovery 35) 4 mile run

Wednesday Dec 21: LTF Plano w/Ron and Tommy - 500; 200 kick; 300 pull; 6x50 as odds 2x25 band, evens 50 easy; 3x(200 easy; 2x100 hard; 2x50 as 25 stroke, 25 easy); 4x50 as odds 2x25 band, evens 50 easy; 3000 Swim(164)

Thursday Dec 22: T: Breckinridge - 33 min (Recovery 49) 4 mile run

Friday Dec 23: LTF Garland - 500WU, 5x100 as 100 pull, 100 stroke, 100 kick, 100 stroke, 100 free; 6x50 3 on 60, 3 on 50; 3x(200in3 on 3:20; 2x100in90 on 100; 2x50 on 60); 200 pull; 200 kick; - 3200 Swim (163)

Saturday Dec 24: 32 min (Recovery 30) 4 mile run

Sunday Dec 25: Tim Ellis Memorial Ride - (Avg 16.1, CAD 83, Ridetime 1:52, ALT 310, Temp 51) 30.2 Miles Bike

Weight: 163-166

Total for the week:
Run - 12 Miles
Bike - 30.2 Miles
Swim - 9200 Meters

Total for Dec:
Run - 82.1 Miles
Bike - 131.3 Miles
Swim - 30000 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 * 48 * 49 * 50 * 51

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 51

Age Group Winners Mug

The week started out on a low point when Brooks told me that they were not going to renew my ID contract for next year. Then things got worse on Wednesday when I attempted a totally pathetic attempt at 3x1200. I was not able to run, and the morning swims may have had something to do with that. I cut the workout short after the first 1200 as lightning was flashing around the track. By Friday I found out that Brooks was offering me a lower sponsorship rather than no sponsorship - so that was cool. Saturday I did an acceptable 5K at the Jogr Egg Nogr - but I did not break 18, and for the first time in 2.5 years I got beat by someone older than me. Sheesh!

Sunday, TZ, VickyP and I had a special ride. They were fixing to open a new section of the George Bush Tollroad from Flywheel Mall to I30. We took a preview on our bikes four days before openning. That was fun. Particularly when Vicky P crashed into the Bicycle Trap!

Monday Dec 12 -

AM LTF Plano w Ron and Pedro - 50 Stroke; 100; 50 Stroke; 200; 50 Stroke; 2x150 3-5-7 Breathing; 50 Stroke; 300 pull; 100 kick; 50 stroke; 500; 50 stroke; 450; 50 stroke; 350; 200 kick; 2850 swim (166)

PM 6x45 Max HR 168 7 miles run (164)

Tuesday Dec 13 - 1 hour lifecycle; 21.5 miles Bike (162)

Wednesday Dec 14 -

AM LTF Plano w/Ron, Pedro and Tommy - 100; 200 pull; 100 kick; 4x75 as first 25 IM Stroke; 3x100 10s rest; 3x400; 200 kick; 4x75 as first 25 IM Stroke; 100 pull; 2800 Swim (162)

PM Plano HS 3x1200 - 5.5 Miles Run

1200 - 43.7; 1:29.3 (45.6); 2:17.9 (48.6); 3:04.3 (46.4); 3:49.3 (45.0); 4:33.6 (44.3) Max HR 175

Thursday Dec 15 - 47 min (Recovery 42) 6 mile run

Friday Dec 16 - LTF Plano with Ron, Dino and Pedro:4x75, 3x50, 100 kick, 200 pull, 3x(100 as 25 fast, 75 steady; 100 as 25 steady, 50 fast, 25 steady; 100 easy; 100 as 25 fly, 75 fast); 200 kick; 200 pull; 2x(100 as 25 fast, 75 steady; 100 as 25 steady, 50 fast, 25 steady; 100 easy; 100 fast); 3150 Swim (165)

Saturday Dec 17 - Jogr Egg Nogr 8 Miles Run

Sunday Dec 18 - Ride on The Bush with TZ and VickyP (Ave 15.1, CAD 70, Ride Time 2:18, Alt 240, Temp 45) 35 miles bike

Weight: 162-165

Total for the week:
Run - 26.5 Miles
Bike - 35.0 Miles
Swim - 8800 Meters

Total for Dec:
Run - 70.1 Miles
Bike - 101.1 Miles
Swim - 20800 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 * 48 * 49 * 50

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, December 25, 2011
Jogr Egg Nogr


The Jogr Egg Nogr is traditionally one of the last races that I do each year. In 2010, I won overall masters and broke 18, which was a huge accomplishment. This year I was not as fired up coming into the race. I had a crappy track workout on Wednesday which I aborted due to lightning. And earlier in the week I had been notified that Brooks was dropping me from the ID program next year.

It was a beautiful morning to race, sunny and in the mid thirties when I got down to Norbuck Park. I had a nice warmup at Norbuck. I realized that I had not run there in a long, long time which was also kind of sad. From there I jogged up the hill to the start on Fisher.

Just before the gun went off I saw TZ a few rows back. The two high school kids that I ran against in the Penguin Run lined up right in front of me. As is the norm with this race, its hard fast downhill start. I was immediately in front of the one of the HS twins meaning I was running harder than Arlington but not too fast as the other twin was in front of me. As we got on the mockingbird bridge I notice a guy with lots of really long grey hair running out in front of me. And this guy was hammering. He was in front of the other twin!

At the turn I was really surprised with the number of people in front of me. LOTS more than last year. I was running with a group of HS runners and here I started picking them off one by one. Some of them would come back but I was still nailing them. Once we got back up on the bridge, the grey haired guy jumped in to the road, and I did the same. He had 200 meters on me at most, but I was not making much up on him. I still had the one HS twin in front of me and the other in back. Once I got down on East Lawther, I gave it everything I had. Robert Vaughan was not in his usual spot which was a big disappointment.


East Lawther

I kept pushing as we came back into Norbuck and came through in just over 18. Dang!

Just after me, KeithD AKA RED SOX GUY came through. I had not seen him at the start or during the race!

Well the grey haired guy turned out to be Chris Phelan - who is 55 years old. And that was the first time in over two years that I have been beat by someone older than me.

This year I was fourth master, but I did manage to win my age group.

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Sunday, December 11, 2011
Workout Notes 2011 Week 50

Friends don't let friends wear pointy helmets!

Really good week; I am feeling like I am in the best condition in a long time. Ron and I started doing Monday, Wednesday AM swim sessions this week. It will be interesting to see how this progresses. For the first week we had no problems! Nice Tempo on Wednesday and a solid effort on Saturday as well.

Monday Dec 5 -

AM 600; 4x50; 200 kick; 200 pull; 3x100; 3x400 (second pull); 4x50; - 2900M swim

PM 20x:30 Max HR 171 8.75 miles run (163)

Tuesday Dec 6 - 30 min spin 10 miles bike

Wednesday Dec 7

AM - 300; 300 Pull; 6x75 as 25 easy, fast, steady; 3x50 as 25 stroke, free; 2x (4x100; 200 kick; 200 pull); 4x100; 50 stroke - 3250 Swim (166)

PM 59 min with 2x15 tempo (recovery 45, Max HR 171) - 8 mile run (163)

Thursday Dec 8 - 33 min (recovery 41) 4 mile run (165)

Friday Dec 9 - LTF Plano: 4x50; 12x50; 8x50; 4x50; 50 seal swim; 200 pull; 500; 500 pull; 2650 Swim (165)

Saturday Dec 10 - 75 min, (recovery 29) 10 mile run

Sunday Dec 11 - Lucas Ride with TZ and VickyP (Ave 15.6, CAD 77, Ride Time 2:15, Alt 230, Temp 38) 35.1 miles bike

Weight: 163-166

Total for the week:
Run - 30.8 Miles
Bike - 45.1 Miles
Swim - 8800 Meters

Total for Dec:
Run - 43.6 Miles
Bike - 66.1 Miles
Swim - 12000 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 * 48 * 49

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, December 10, 2011
November Workouts

Tulsa Halfathon

I started November with a really hard track workout that did not build confidence at all - I was slower than I thought and it really hurt my PF! My plan was to run the DRC 5K but soccer got in the way of that idea. However, later this month, I had to take Rissa to Tulsa where I had hoped to make up that 5K. Instead I ran my first half marathon in 16 years and crushed my age group by four and half minutes. Because that race was four days before thanksgiving, and I was still splattered from the race, I did not do a turkey trot this year. But by the end of the month, I was actually feeling like I was in the best shape of the year.

First Week of November
Run - 25.5 Miles
Bike - 33 Miles
Swim - 6000 Meters

Second Week of November
Run - 36.8 Miles
Bike - 53.9 Miles
Swim - 6400 Meters

Third Week of November
Run - 37.9 Miles
Bike - 30.3 Miles
Swim - 6400 Meters

Fourth Week of November
Run - 12 Miles
Bike - 56.7 Miles
Swim - 9700 Meters

Last Week of November
Run - 14.3 Miles
Bike - 0 Miles
Swim - 3200 Meters

Total for November
Run: 126.5 Miles
Bike: 173.9 Miles
Swim: 31700 Meters













Back to:

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

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 49

Penguin Run

I was still in somewhat of a recovery from the Half Marathon this week. Wednesday I headed to the track for a 4x600 session. I was doing really well but as I was coming around the second turn I felt my right calf twinging a bit. In this case, I decided that I had better call it a day at that point.

Saturday Reagan, Carson and I all hauled it out to Arlington for the annual Penguin Run! Sunday it was raining like a mutha so I just did an hour on the lifecycle at LTF Garland.

Monday Nov 28 - Carpenter Park 6x70 Max HR 178 7 miles run(165)

Tuesday Nov 29 - LTF Garland - 500; 3x100 on 1:50; 2x(200 in 3:00 on 3:15; 4x50 on 55; 200 in 3 on 3:15, 3x100 on 1:50) 200 Kick; 200 pull; 200 kick - 3200 Swim (165)

Wednesday Nov 30 - Plano HS - 4x600 (recovery 37) 7.25 Miles Run

600 39.3, 78.6 (39.3), 1:56.8 (39.3) Max HR 178
600 37.2, 75.4 (38.2), 1:53.6 (38.2) Max HR 181
600 37.8, 75.6 (37.8), 1:53.2 (37.6) Max HR 181
600 37.1, Max HR 175

Thursday Dec 01 - 47 min(recovery 24) 6 mile run (165)

Friday Dec 02 - 500WU, 1000, 1000 pull, 5x100 on 1:50 200 kick - 3200 Swim (167)

Saturday Dec 03 - Penguin Run 2mile 11:36, 3rd overall, 1st Masters. 6.75 miles run.

Sunday Dec 04 - LTF Garland - One hour Lifecycle 21 miles Bike (161)

Weight: 161-167

Total for the week:
Run - 27.0 Miles
Bike - 21 Miles
Swim - 6400 Meters

Total for Nov:
Run: 126.5 Miles
Bike: 173.9 Miles
Swim: 31700 Meters

Total for Dec:
Run - 12.8 Miles
Bike - 21.0 Miles
Swim - 3200 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 * 48

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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Arlington Winter Run


For the forth year in a row Reagan and I decided to get out there and do the Penguin run and for the second year in a row Carson joined us for the big event.

After getting everyone signed up I headed out for a warmup run. The great thing about this event is that it takes over the UTA Event center. So the kids were happy to hang out and get some snacks and check out the various booths that they had set up.

Warming up just in front of me were Andy Prior and Chris Stewart. I showed them how the 2 mile course was set up, although Chris was running the 10K. After that i did my usual routine of some strides and then I put on the T7s and stripped down at the car.

The kids were ready to roll so we headed to the start. I got up near the front for the start which is a combined 10K/2 mile start. Because there are a ton of kids, including HS kids, it is a fast start and this year was no different. I made sure to start comfortable rather than get out in the front.

The two mile takes a hard right after about a third of a mile. I was in a pretty big pack and did not get all the way to the right but was able to get one guy to yield and then made the turn without creaming someone.

At this point I was in fifth position. Andy was leading the race with one HS kid running with him and then a bit behind those two were what looked to be a masters runner with another HS kid.


Fifth Position

Even with a bit of a headwind, I was closing the gap on the two guys in front of me. The course goes left and then right and on that right turn I caught Jesus, the masters guy. I put in a good surge and came through the mile in 5:40, which was an improvement on the last two years. Now I was closing on the HS kid, and I was pretty sure it was only a matter of time.


Closing

As we came around a sharp left, he slowed and I nailed him. We had a slight uphill section and then it was back down the way we came, except into a sea of joggers!! Yikes - this was a lot worse than I ever remembered. The only solution was to work towards the left and the slow runners all had the right lane. I managed to get through that mess and then put the hammer down for the last third of a mile, coming through in 11:36, 7 seconds slower than last year, but third overall and my third masters win in the last four years at this race.


Kicking it in

Then I jogged back to pick up Carson and Reagan. I had to jog much farther back than I expected before I found them. Like last year, Carson was strong, and Reagan was running out of gas. But at least Reagans asthma was not bothering her like last year.


Carson - Runs like Gymnast


Reagan Kicking it in


2011 Penguin - my ninth one and third big one!

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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