Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Monday, December 31, 2012
2012 Year In Review

The Killer TFC 98 Girls Soccer Team

Executive Summary -

It hurts trying to be competitive over 50.
Run volume this year was similar to the last five years; Swim and Bike Volume both increased relative to previous years. My run performances are not as good; while my swim and bike are both improving.

One rest day this year!

Total for 2012:
Run - 1402.1 Miles
Bike - 3362.5 Miles
Swim - 421776 Meters

Lifetime:
Run - 32987 Miles
Bike - 19230 Miles
Swim - 2006027 Meters

On the race front I won several Age Groups firsts; an overall masters award; two overall grandmasters awards. And one third overall. Stonebridge Ranch was my first olympic distance race.

Race Results:
Dallas Rock and Roll Half Marathon 4th 50-54 AG

Historic McKinney Triathlon 3rd Overall

TWU Pioneer Triathlon First Overall Grandmasters

Stonebridge Ranch Olympic Triathlon 1st 50-54 AG (2nd over 40)

Sachse Turkey Trot 1st 50-54 AG (first over 35)

Jogr Egg Nogr 5K First Overall Masters (First over 25)











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December Workouts

The farmhouse in Cat Springs

I ran the Jogr Egg Nogr this month and won overall masters and was first older than 25! The last two weeks I took off of work. The Achilles was bothering me so I dialed down the running and instead ramped up the swimming and biking. This month was a personal best in swim volume. Also weeks 51 and 52 were also personal bests for swim volume.

On to 2013!

First Week of December
Total for the week:
Run - 4 Miles
Bike - 30.4 Miles
Swim - 0 Meters

Second Week of December
Run - 25.9 Miles
Bike - 81.7 Miles
Swim - 5550 Meters

Third Week of December
Run - 29.3 Miles
Bike - 41.5 Miles
Swim - 6600 Meters

Fourth Week of December
Run - 15.7 Miles
Bike - 63.5 Miles
Swim - 16100 Meters

Last Week of December
Run - 11.3 Miles
Bike - 62.2 Miles
Swim - 16850 Meters

Plus new years eve!
Swim - 4000 Meters

Total For December:
Run - 86.2 Miles
Bike - 279.3 Miles
Swim - 49100 Meters

Total for 2012
Run - 1402.1Miles
Bike - 3362.5 Miles
Swim - 421776 Meters













Back to:

2012: January * February * March * April * May * June * July * August * September * October * November

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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Sunday, December 30, 2012
Workout Notes 2012 Week 52

Logan also pulled a sunfish outta grandma's stock pond!

Christmas Week! :-)

Spent Monday and Tuesdays at Fran's Dad's ranch for Christmas. We drove back Tuesday night through a hellacious Storm. Temps did not get above 45 this week in Dallas. A second record week swimming this week!

Mon Dec 24 - Cat Springs - 36 min, 3.7 miles run

Tue Dec 25 - Cat Springs 38 Min (Recovery 34) - 3.7 mile run

Wed Dec 26 - LTF Garland 400; 50 kick; 200pull; 5x100 on 1:50; 500 pull; 5x50 on 55; 250pull; 6x25 (on 30) Alt - Hard- 1 breath, easy; 150 pull; 200; 200kick; 350 pull - 3200 Swim (168)

Thur Dec 27 -

LTF plano with/Alex - 3x50 Drills; 300 gear; 2x300; 200 kick; 4x200; 8x100 on 1:40; 200 kick; 200 easy; - 3250M Swim

TractorSeat - 63 min; (MaxHR 161, Recovery 36) 20 miles bike;

Fri Dec 28 -

LTF Garland - 200, 200, 4x75 on 75; 200; 4x75 on 75; 200 steady, 200 pace, 200 pace; 5x100 in 95 on 1:50; 5x100 (25 hard, 50 pace, 25 hard) on 1:50; 5x100 under 93 on 2); 3x200 pace 15s rest; 100 easy - 4000 Meters

TractorSeat - 60 min; (MaxHR 168, Recovery 34) 21.1 miles bike; (161)

Sat Dec 29 -

LTF Garland - 600, 200 Pull, 200 Kick, 100, 200 Kick/Swim, 300, 200 pull, 6x50 on 55, 200 Kick, 300 Swim, 4x100 on 2 (87,87,86, 85); 200 Kick - 3200M Swim

36 min, (Recovery 29) 3.9 mile run (162)

Sun Dec 30 -

LTF Garland - 500WU, 2x(300 pull, 2x150 on 3, 4x100 on 1:50) 500pull; 200kick. 3200 Meter Swim

TractorSeat - 60 min; (MaxHR 174, Recovery 51) 21.1 miles bike; (161)


Weight: 161-168

Total for the week:
Run - 11.3 Miles
Bike - 62.2 Miles
Swim - 16850 Meters

Total For December:
Run - 86.2 Miles
Bike - 279.3 Miles
Swim - 45100 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 * 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

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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Wednesday, December 26, 2012
Workout Notes 2012 Week 51

Reagan got a small bluegill out of grandma's stock pond

Took this week off of work. The left Achilles was really bothering me the last couple of weeks. In fact I saw Ron on Thursday and he proclaimed it "acute". Until it calms down I am going to back off the running. This week I swam with Pedro Tuesday through Friday and then I also swam on Saturday - five days in a row is probably a record for the pool. 16100 meters in a week is also probably a record.

Weather was spectacular this week, so I managed to get on the bike several times in the afternoon.


Mon Dec 17 -

Breck - 34 min; (recovery 39) 4 mile run

Breck loops (Ave 17.8, CAD 81, Ridetime 1:09, Alt 665, Temp 62) 20.5 Miles bike

Tue Dec 18

LTF Plano w/Coach Kristin, Pedro - 200; 100 gear; 300 gear; 3x100 on 2; 350 as 50 swim, 50 stroke IM order; 3x100 on 1:50; 300 gear; 3x100 on 1:40; 100; 1000 - 3250 Swim

Three Miles Road Hills (Ave 17.5, CAD 81, Ridetime 1:16, Alt 750, Temp 74) - 22.3 Miles Bike

Wed Dec 19 -

LTF Plano w/Pedro - 600; 200 on 3:30; 2x100 on 1:40; 4x50 on 60; 8x25 on 30; 200 kick; 950 gear; 450; 200 kick - 3200 Swim

LTF Plano - 35 min; (recovery 40) 4 mile run

Thur Dec 20 - LTF Plano with Coach Kistin, Pedro - 300; 200 kick; 100 gear; 10x25 as 25 dolphin kick, 25 swim; 8x25 as 2xIm Order with 10 pushups on one end and 10 jumps on the other; 4x50 flip turn practice; 2x(500 swim; 500 gear); 3250 Swim

Fri Dec 21 -

LTF w/Pedro - 550; 4x(100 on 1:30; 4x25 on 30; 50 easy); 200; 200 kick; 2x300 gear; 4x50 band; 550 - 3200 Swim

LTF plano - 37 min; (recovery 37) 4 mile run.

3x Miles Road Hills (Ave 17.0, CAD 81, Ridetime 1:13, Alt 290, Temp 69) - 20.7 Miles Bike

Sat Dec 22 - LTF Garland - 500WU, 3x(300, 2x150 on 3; 2x100 on 1:50); 100; 200 kick/fins - 3200M Swim (163)

Sun Dec 23 - Cat Springs - 36 min (recovery 38) 3.7 mile run

Weight: 163

Total for the week:
Run - 15.7 Miles
Bike - 63.5 Miles
Swim - 16100 Meters

Total For December:
Run - 74.9 Miles
Bike - 217.1 Miles
Swim - 28250 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 * 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

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, December 16, 2012
Workout Notes 2012 Week 50

Reagan on the bars!

Focus this week was to taper and execute at the Jogr Egg Nogr. Work was particularly stressful this week. THAT did not help. I had a good workout on the track Wednesday night: 5:45 pace!. Thursdays run was slow and uninspired. Good swims on Tuesday and Friday though. Not a bad race at Jogr all things considered.

Achilles is really sore. Time to back off the running and get that healed up.

Mon Dec 10 - Carpenter Park Maxhr 6x45; 7 Miles Run

Tue Dec 11 LTF Plano Solo - 500; 200 kick; 300 pull; 12x25; 6x50; 4x75; 3x100; 400 gear; 400; 200 kick - 3200 Swim

Wed Dec 12 - Plano Senior High - 3x1200 (Recovery 27) 7.5 Miles run

1200-43.3, 1:25.8(42.5), 2:09.3(43.5), 2:52.9(43.6), 3:36.9(44.0), 4:23.8(46.9) MaxHR 175
1200-40.6, 1:23.0(42.4), 2:06.0(43.0), 2:50.2(44.2), 3:34.2(44.0), 4:17.2(43.0) MaxHR 182
1200-41.2, 1:23.2(42.0), 2:07.6(44.4), 2:52.6(45.0), 3:36.8(44.2), 4:21.2(44.4) MaxHR 179

Thur Dec 13 - LTF Plano - 6 mile run.

Fri Dec 14 - LTF Plano w/Deno, Pedro and Jamie - 600; 300 Gear; 200 Kick/Swim; 10x50 on 55; 9x200 as Kick/Swim, Swim, Gear, Swim, gear, Kick/Swim, IM, 25IM Order - 25 free, kick; 3400 Swim

Sat Dec 15 - Jogr Egg Nogr 5k (recovery 25)- 8.8 Miles run.

Sun Dec 16 - ODT ride with TZ and VickyP (Ave 16.3, CAD 75, Ridetime 2:33, Alt 835, Temp 57) 41.5 Miles bike

Weight:

Total for the week:
Run - 29.3 Miles
Bike - 41.5 Miles
Swim - 6600 Meters

Total For Dec:
Run - 59.2 Miles
Bike - 153.6 Miles
Swim - 12150 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 * 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

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: Jogr Egg Nogr


This year it was a lot warmer than last year, but not too bad really in the low 50s. Unlike last year, I had a nice 3x1200 session on Wednesday where I was able to hold 5:45 pace. My left Achilles was really achy though.

I did the traditional warm-up around Norbuck with strides on the grass. I miss all of the workouts that I have done in that park over the years. I got on the T7s and headed to the start, where I found Joan D, who I had not seen in a while. The startline was jam packed with little kids four deep on the line - so we were quite a ways off the line.

The gun went off and so did the pack of kids! I was not really held up by them, but it was way more crowded than I was used to. It did not really thin out until we got to the West Lawther exit. My legs felt pretty good at this point and I tried to work it hard.

I was really surprised when I saw Coach Vaughan calling out the splits at mile 1. He had me in 5:36. I was not too far back when we hit the turnaround. It did not appear that there were any Masters runners in front of me at that point. I was still feeling good was able to push it hard up the bridge; across the bridge and on the home stretch coming back to Norbuck on East Lawther. The clock was not working when I hit the line and it turns out my watch did not get started correctly either. I had no idea what my time was!


Heading under Buckner into the park

I went out for a cool down jog and found Laura and Coach Vaughan back at the finish line when I was done. Pretty soon thereafter they posted the results which had me as the first over all masters in 18:36. Again, not a spectacular time, but much better than the Turkey Trot!


First over 25!





Now for some rest!

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Sunday, December 09, 2012
Workout Notes 2012 Week 49

Reagan broke this bone in her foot.

Dragging a bit this week. The left Achilles has been nagging at me. Monday I had a terrible headache and felt like crap for the 20x30. Took it easy on Tuesday. That was just what I needed because I killed it on the Trainer on Wednesday. Thursday tempo was very windy. Not that impressed with the effort but I did get the HR up. Friday killed it in the pool, so took it easier on Saturday. Sunday the roads were very wet and I was over-inflated for the conditions - spinning out the rear!

Mon Dec 3 - Carpenter Park Maxhr 169 20x30 8.5 Miles Run

Tue Dec 4 - LTF Plano - 60 min tractor seat - 21.7 miles bike

Wed Dec 5 - LTF Plano w/Ron - 100Kick; 2x(200 Gear; 200 swim; 100 Kick); 900; 250 kick - 2250 Swim

Thur Dec 6 - LTF Plano - 66min w/ 2x 15 tempo (first 2.1 miles HR 172; second 2.3 miles HR 176) (Recovery 20) 8.5 miles run.

Fri Dec 7 - LTF Plano w/Harold, Pedro, Ron, Deno - 300 swim; 300 Pull; 4x50 as 25 stroke, 25 swim; 4x 50 as 25 swim, 25 fist; 10x100 on 1:50; 200 Kick; 200 Gear; 200; 4x50 first 25 IM Order; 200 kick; 200 Gear; - 3200 Swim

Sat Dec 8 - 72 min; (recovery 37) 8.9 Mile Run

Sun Dec 9 - WRL Loop (Ave 16.6, CAD 79, RideTime 3:36, Alt 895, Temp 70) 60 mile Bike

Weight:

Total for the week:
Run - 25.9 Miles
Bike - 81.7 Miles
Swim - 5550 Meters

Total For Dec:
Run - 29.9 Miles
Bike - 112.1 Miles
Swim - 5550 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 * 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

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