Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Friday, April 27, 2012
Workout Notes 2012 Week 15

Marissa's New Car

Monday Apr 9

AM - LTF Plano w/Pedro, Tommy and Jamie - 500; 200 kick; 300 Pull; 300 as every 4th 25 stroke; 300 as 50 steady, 50 fast; 3x100 on 1:50; 12x25 on 30; 300 pull; 200 kick 300 pull - 3000

PM - Carpenter Park 8x2:00 9 miles run(162)

Tuesday Apr 10 LTF Dallas - Lifecycle 60 min, 21.2 miles Bike

Wednesday Apr 11

AM - 50; 300; 300 as Easy, Steady; 350 pull; 300 as Steady, Mod Hard; 6x200 as easy, steady, mod hard, pull, steady, mod hard; 300 pull - 2800 Swim;

PM - 65 min (Recovery 46) 8 mile run (161)

Thursday Apr 12 - Carpenter Park - 20x30 MaxHR 161 8.8 Miles Run(163)

Friday April 13 LTF Plano Swim w/Ron, Harold, Fernando, Pedro and Deno - 150, 400, 200 kick, 200 pull, 4x50; 4x25; 4x(4x75 on 75; 200; 50 as stroke, swim) - 3450 (161)

Sat April 14 El Bee Jay ride with TZ and VickyP (Ave 15.9, CAD 73, Ride time 2:18, ALT 845, Temp 73) - 36.4 Miles Bike

Sun April 15 - 93 Min, (Recovery 40) 12 mile run

Weight: 161-163

Total for the week:
Run - 37.8 Miles
Bike - 57.6 Miles
Swim - 9250 Meters

Total For April:
Run - 63.6 Miles
Bike - 170.2 Miles
Swim - 18850 Meters

2012 - Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14

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 * 52 * 53

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 2012 Week 14

Easter a year ago!

Second Zero of the year...Arrggghhh

Monday Apr 2 - AM LTF Plano Ron - 200 kick; 300 pull; 8x300 - 2900 Swim

Tuesday Apr 3: - Zero

Wednesday Apr 4:
AM LTF Plano - 200 kick; 300 Pull; 25x100; 150; 3150M Swim

PM Carpenter Park - 5x3:00 (3:00)mile run MaxHR 175 -9 miles run (160)

Thursday Apr 5: LTF Plano - 250WU; 8x25 on 30; 200; 8x50 as 25 stroke, 25 free; 200; 100 in 90; 4x50 on 60; 2x100 on 1:40, 1:45; 4x50 on 60; 3x100 on 1:35, 1:40, 1:45; 4x50 on 60; 4x100 on 2x1:40, 1:45; 1:50; 4x50 on 60; 5x100 on 1:50; 200 kick - 3550 Swim

Friday Apr 6: 66 min 8 mile run (recovery 36)

Saturday Apr 7: 10x70 Max HR 177 8.8 miles run.

Sunday April 8: Windhaven Loops with VickyP (Ave 16.7,CAD 75, ride time 3:28, Alt 485, Temp 67) 57.8 miles bike

Weight:160-162

Total for the week:
Run - 25.8 Miles
Bike - 57.8 Miles
Swim - 9600 Meters

Total For April:
Run - 25.8 Miles
Bike - 112.6 Miles
Swim - 9600 Meters

2012 - Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13

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 * 52 * 53

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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Monday, April 16, 2012
March Workouts



March started with the last week of hill work, and the dreaded sinus infection. It ended with a decent performance in the very hot Rock and Roll Dallas Half Marathon!


First Week of March
Run - 20 Miles
Bike - 53.8 Miles
Swim - 3400 Meters

Second Week of March
Run - 36.0 Miles
Bike - 36.5 Miles
Swim - 9100 Meters

Third Week of March
Run - 31 Miles
Bike - 43.7 Miles
Swim - 6300 Meters

Fourth Week of March
Run - 33.3 Miles
Bike - 59.1 Miles
Swim - 8900 Meters

Last Week of March
Run - 23 Miles
Bike - 15.3 Miles
Swim - 9200 Meters

Total For March:
Run - 143.3 Miles
Bike - 208.4 Miles
Swim - 36900 Meters

Total for 2012
Run - 406.8 Miles
Bike - 610.8 Miles
Swim - 108300 Meters














Back to:

2012: January * February

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

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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Monday, April 09, 2012
Workout Notes 2012 Week 13

Dallas City Hall

Recovery week from trashing myself at the RnR Dallas Halfathon. My right calf was knotted up until Saturday!

Monday Mar 26 -

AM LTF Plano w/Pedro, Ron and Alex - 450; 200 kick; 300 pull; 10x100 as 2x(Easy, Steady, Mod Hard, IM or Hard, kick); 500 pull; 150; 2x200; 100 kick; 3100 Swim

PM 36 min, 4 mile run (161)

Tuesday Mar 27: - LTF Plano - Lifecycle - 45 min, 15.3 Miles bike (163)

Wednesday Mar 28:

AM LTF Plano - 500 pull; 200 kick; 2x(200 steady; 200 kick; 2x100; 2x50 stroke; 100 kick); 200 pull - 2900 Swim;

PM LTF Plano - 50 min (Recovery 25), 6 mile run (162)

Thursday Mar 29: LTF Plano Run with Alex 41 minutes, 4 miles plus 8x100 strides (recovery 53) 5 miles (162)

Friday Mar 30: LTF Plano Swim - 500 WU, 3x(4x75 on 1:15, 100kick/fins, 4x75 pull on 1:20), 6x50 on 55, 300 kick w/fins - 3200M Swim

Saturday Mar 31: 63 min, (recovery 51) 8 mile run

Sunday April 1: WRL Loop with VickyP and MJones, (Ave 16.5, CAD 74, 3:19 ride time, ALt 940, Temp 71) 54.8 miles bike.

Weight: 161-163

Total for the week:
Run - 23 Miles
Bike - 70.1 Miles
Swim - 9200 Meters

Total For March:
Run - 143.3 Miles
Bike - 208.4 Miles
Swim - 36900 Meters

Total For April:
Run - 0 Miles
Bike - 54.8 Miles
Swim - 0 Meters

2012 - Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12

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 * 52 * 53

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 01, 2012
Workout Notes 2012 Week 12

Ouch!

Taper week for the Rock and Roll half marathon. Solo swim on Monday! Wrist is getting better. Killer ride with the RBM crew on Saturday and very tough half marathon on Sunday!

Monday Mar 19 -

AM LTF Plano - 6x200 as 200 Swim, 200 pull, 200-50kick, 50 swim, 4x50 on 60, 200-50kick/swim, 200 pull; 4x300 as Swim, pull, swim, pull; 2x150 3,5,7; - 2700 Swim (167)

PM Carpenter Park - 6x2;30 8.2 miles run (165)

Tuesday Mar 20: - LTF Plano - 60 min lifecycle, 21 miles Bike (164)

Wednesday Mar 21:

AM LTF Plano w/Harold and Pedro - 200; 200 pull; 200 kick; 200 pull; 200; 150; 150 pull; 3x50 on 60; 200; 200 pull; 4x50 on 60; 250; 250 pull; 5x50 on 60; 200; 2x350; 200 kick - 3900 Swim

PM LTF Plano - 49 min, (recovery 27) 6 miles run (164)

Thursday Mar 22: LTF Plano 36 min, (recovery 36) 4 mile run (164)

Friday Mar 23: LTF Plano Swim - 2x250; 200kick; 300 pull; 100 IM; 300; 4x50 stroke; 4x25 on 30; 200 kick 300 pull; 2x50; 2300 Swim.

Saturday Mar 24: RBM Ride (Ave 18.2, CAD 85, Ride time 2:05, Alt 6560 Temp 68) 38.1 miles bike

Sunday Mar 25: RnR Halfathon 15.1 miles run.

Weight: 164-167

Total for the week:
Run - 33.3 Miles
Bike - 59.1 Miles
Swim - 8900 Meters

Total For March:
Run - 120.3 Miles
Bike - 193.1 Miles
Swim - 27700 Meters

2012 - Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11

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 * 52 * 53

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: Rock and Roll Half Marathon Dallas


I was not really planning on doing the Half Marathon Distance anytime in the predictable future after the Tulsa Run. However, Brooks gave me a free entry into the Dallas race.

Logistically the race is a bear as it starts at City Hall but ends at Fair park. That meant driving to fair park, then taking a cattle car to the start line. Also, the race had 15000 runners, so finding a porta-pot was also a challenge. All of that said, I managed to get in some jogging and strides before jumping into the first corral 10 minutes before the gun.


Flying along in the first half

It was packed in the corral, but once we started moving, I was able to start moving and passing people. I was on a tear for the first three miles passing people as I was running 6:10 pace, way too hard. The first seven miles are a steady climb with some flats. By the time I got to skillman, I was unable to give it anything more. I was sure that there was no way I would finish under 90 minutes. Even when I got to mile 11 in 71 minutes, I was unconvinced!


I never saw the Dallas Cowboys Cheerleaders!

Finally in Fair park, I was able to kick it in gear for the finish. I had 85:25 on my watch (gun time), and officially 85:13 chip time, only 16 seconds slower than Tulsa on a tough course and a tough day.

Splits:
12:23 (mile 2); 18:32 (6:09); 24:53 (6:20); 31:12 (6:19); 37:48 (6:36); 44:26 (6:37); 51:11 (6:45); 57:45 (6:33); 64:21 (6:36); 71:11 (6:53); 77:56 (6:41); 84:46 (6:49); 85:25 (39.8)





That was a tough day and a tough run. I was surprised with the time! Glad that one is in the bag!

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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