Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, June 24, 2012
Workout Notes 2012 Week 24


Ran the mile at the all comers in 5:25 with perfectly even half mile splits!


Monday June 11 - LTF plano w/Ron, Alex - 500, 200Kick; 300 pull; 3x200 as easy, steady, hard w/30s rest; 100 kick; 3x200 as easy, steady, hard w/30s rest; 200 kick; 5x100 w15s rest; 200 pull; 200 kick - 3400Y 3109M Swim

Tuesday June 12 - Lukes Track Mile 5:25 as 79,83,82,80. 6 miles Run.

Wednesday June 13 - LTF Plano w/Harold, Ron and Pedro - 500; 200 Kick; 300 pull; 200 steady; 100 kick; 300 fast, steady, easy; 100 kick; 400 as steady, hard, steady, hard; 100 kick 550 steady; 200 kick; 250 pull; 3200Y - 2926M Swim (166)

Thursday June 14 - Plano High School 6x150 (17.3, 16.5, 16.3, 16.2, 15.9, 15.9)
6 mile run

Friday Jume 15 - Swim 200, 4x100; 6x50; 200 kick; 200; 300; 100 kick; 400; 200 kick; 2300Y swim; 2103M Swim (166)

Saturday June 16 - 2x320 7.3 miles run

300 - 16.4, 32.6 (16.2), 48.9 (16.3)
300 - 16.6, 32.4 (15.8), 48.5 (16.1)

Sunday June 17 - Sunnyvale, Rockwall Loop with VickyP, TZ, Tim, and WillieA. (Ave 17.4, Ride time 4:25, Alt 690, Temp 78) 77.2 mile bike.

Weight: 166

Total for the week:
Run - 19.3 Miles
Bike - 77.2 Miles
Swim - 8138 Meters

Total for June:
Run - 44.9 Miles
Bike - 230.3 Miles
Swim - 18368 Meters


2012 - Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23

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, June 10, 2012
Workout Notes 2012 Week 23

Gotta Pee?


Spent this week trying to manage the PF in the right foot. Ran the 800 on Tuesday and completely collapsed on the second lap. It was not the foot; it was lack of fitness. Sheesh. RVs daughters asked me to run the 4x400 with them so at least I ran that 400 faster (barely) than either leg of the 800. Thursday I saw Ron and had a massage with his new guy who looks like Rulon Gardner. He worked the heck out of my heel, which hopefully will help it. Also Ron mentioned that I might look at getting a plasma injection. I think I will do that.


Monday June 04 - LTF Plano with Ron, Harold, Pedro and Christine - 500; 200 kick; 200 pull; 2x50; 400; 200 kick; 2x100 on 1:25; 4x50 hard; 300; 200 kick; 4x100 first 25 IM order; - 2900 Y (165) 2652M Swim

Tuesday June 05 - Lukes Track 800 (70, 1:29.04 (79.04) 4x400 (69) (Recovery 25) 5.5 Miles Run

Wednesday June 06 - LTF Plano - w/Ron, Harold, Alex, Pedro - 500, 200kick; 300 pull; 4x100 first 25 drill; 400; 200kick - 2000M swim (166)

Thursday June 07 - TimberGlen - 12x30 Max HR 166 7.3 Miles Run.

Friday Jume 08 - LTF Plano - Swim 5x200 as swim, kick, pull, 50 back -50 swim x2, 50 breast-50 swim x2; 5x(200 as paddle drill, hard, kick, hard, paddle drill, 100 butterfly kick) 5x100 - 3000Y 2743M swim

Saturday June 09 - Bike with TZ and VickyP - (Ave 17.6, CAD 73, Ride Time 4:23, Alt 830, Temp 76) McKinney Airport and El Bee Jay. 77.2 Miles Bike

Sunday June 10 - Breckinridge Park - Warmup, Strides, 3 min Hard, 2 Min Hard, 1 min Hard (5 min rest between) Cool down. (Recovery 32) 8 mile run.

Weight: 165-166

Total for the week:
Run - 20.8 Miles
Bike - 77.2 Miles
Swim - 7395 Meters

Total for June:
Run - 25.6 Miles
Bike - 153.1 Miles
Swim - 10230 Meters


2012 - Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22

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, June 03, 2012
May Workouts

The Dallas Marathon Board of Directors have decided that "white rock" will no longer be part of the name of the race. Boo.



May Started out very well with a third place finish in the historic McKinney Triathlon. That race featured my highest swim placement (2); my highest bike Placement (6) and it was the first triathlon where no one passed me in the race! Then my focus turned toward track. Unfortunately the PF in my left foot flared up badly. I took two weeks off of running - not sure how long its been since I did that. The foot improved a little. I did run the 400 meters during the last week of May, but all that did was aggravate the PF even more. It does not look like I will be doing much more on the track this summer.

First Week of May
Run - 21.5 Miles
Bike - 67.3 Miles
Swim - 4160 Meters

Second Week of May
Run - 20 Miles
Bike - 72.0 Miles
Swim - 9000 Meters

Third Week of May
Run - 0 Miles
Bike - 110.7 Miles
Swim - 8900 Meters

Fourth Week of May
Run - 13.5 Miles
Bike - 41.5 Miles
Swim - 10503 Meters

Last Week of May
Run - 11.8 Miles
Bike - 60.3 Miles
Swim - 2500 Meters

Total For May:
Run - 66.8 Miles
Bike - 351.8 Miles
Swim - 35063 Meters

Total for 2012
Run - 611.3 Miles
Bike - 1261.2 Miles
Swim - 170963 Meters














Back to:

2012: January * February * March * April

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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Workout Notes 2012 Week 22

Got a signed copy of Chrissie's book this week!


Memorial Day Week left time for a big bike on Monday, solo through Sunnyvale. Then I managed to do the 400 at the all comers track meet in 65. My legs were trashed though from the work over the weekend. And the meet was running way ahead of schedule which meant an abbreviated warmup. Wednesday morning it was storming like a mutha and when I got to the pool it was closed due to lightning. By the time I got in I had to hustle so I went with the 1000, 1000, 5x100. I took me a while to get warmed up on Thursday, but I was running pretty well by the end of that workout. Friday's swim was killer, with most of the 10x100s touch and go. Saturday was disappointing as I had a great warmup and strides and I was ready to do 2x(600-200). But after my last stride I felt a flair up in my left Achilles. I put on my flats and tried a stride with no luck. Sunday, I woke up late and my head was killing me. Actually I had the same head ache on Saturday as well when I woke up. I had a hard time getting it in gear, but I finally got out the door and had a spectacular ride through Sunnyvale. When I got to Rowlette, I took a right on 66 and headed to Rockwall and came back on the 205 through Wiley. The last ten miles were a sufferfest, but I had my best 50mile and 100K splits according to Endomondo!!

Monday May 28 - Sunnyvale Ride (Ave 18, CAD 78, Ridetime 3:21, Alt 795, Temp 78) 60.3 Miles Bike

Tuesday May 29 - Lukes Track 400 - 65.86 - 5 miles run.

Wednesday May 30 - LTF Plano - 1000; 1000 Pull; 4x100 on 1:50 - 2500M Swim (166)

Thursday May 31 - Carpenter Park - 8x70(80) 6.8 Miles run (166)

Friday Jume 01 - LTF Plano - 500; 5x200 Pull; 10x100 on 1:25; 200 kick; 400 TT - 3100Y 2835M Swim (167)

Saturday June 02 - SMU Warmup, Strides, Cooldown (Hamstring) - 4.8 Miles Run

Sunday June 03 - Sunnyvale Loop plus Rockwall to Wiley! (Ave 18.2, CAD 78, Ride Time 4:10, ALT 800, Temp 83) 75.9 Miles Bike

Weight: 167-168

Total for the week:
Run - 16.6 Miles
Bike - 136.2 Miles
Swim - 5335 Meters

Total For May
Run - 66.8 Miles
Bike - 351.8 Miles
Swim - 35063 Meters

Total for June:
Run - 4.8 Miles
Bike - 75.9 Miles
Swim - 2835 Meters


2012 - Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21

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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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