Hughes Blog

Workout Notes 2012 Week 4

2012-01-29T10:34:00.001-06:00

Soccer tournament this weekend; nothing like taking four 13 Y/O ladies to Walmart!

Continued this week with Circuits and AM swims on Monday and Wednesday. Easy run with Ron on Monday. Circuits on Tuesday and Thursday for a change. Really nice run on Saturday - continues to be faster. Sunday, nice ride with TZ and VickyP - Low thirties. Vick had to stop to warmup her feet at the QT!

Monday Jan 23

AM LTF Plano w/Ron, Pedro, TJ and Alex - 1000; 250 kick; 300 pull; 5x100 on 1:45; 200 Kick; 300 pull; 500 buoy only; 5x100 on 1:45 - 3550 (167)

PM Run with Ron - 59 min; (recovery 40) 7.5 Miles run (165)

Tuesday Jan 24 - Carpenter Park - Circuits Week 4 (Recovery 25) 5.5 miles run (165)

Wednesday Jan 25

AM LTF Plano w/Ron - 50; 12x25; 6x50; 4x75; 200 kick; 3x100; 400 pull; 450 swim; 200 kick; 400 pull; 150 swim - 3050 Swim

PM LTF Plano - 60 min Lifecycle 20.6 Miles bike

Thursday Jan 26 - Carpenter Park Circuits Week 4 (recovery 36) 5.5 miles run (165)

Friday Jan 27 - LTF Plano w/Pedro, Harold, Alex, Ron - 800; 200Kick; 200 Pull; 4x50 first 25 stroke; 2x100, 2x75 all on 90; 3x100, 2x75 on 90; 2x100, 2x75 on 90; 100, 2x75 on 90; 4x100, 2x75 on 90; 200 kick; 200 pull. 3750 Swim (164)

Saturday Jan 28 - 91 min, (recovery 61) 12 mile run

Sunday Jan 29 - ODT ride with VickyP and TZ (Ave 16.1, CAD 80, ride time 2:53, Alt 230, Temp 34) 46.4 miles bike

Weight: 164-167

Total for the week:
Run - 30.5 Miles
Bike - 67.0 Miles
Swim - 10350 Meters

Total For Jan:
Run - 119.5 Miles
Bike - 236.5 Miles
Swim - 40900 Meters

2012 - Week 1 * 2 * 3

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 3

2012-01-29T10:13:00.000-06:00

Marissa knees.. badly sprained, maybe worse.

Really Solid Week. Circuits and swimming have the shoulders really tight.

Monday Jan 15 -

AM LTF Plano w/TJ, Pedro and Alex - 500; 2x200 on 3:30; 4x100 on 1:50; 4x50 on 55; 300 pull; 2x200 on 3:30; 4x100 on 1:50; 4x50 on 55; 200 kick; 200 Easy - 3200 Swim

PM Carpenter Park - Circuits Week 3 (recovery 35) 5.5 miles run (164)

Tuesday Jan 16 LTF Plano - 60 min lifecycle , 20.1 miles bike

Wednesday Jan 18

AM LTF Plano w/Pedro - 500, 400, 300, 200, 100, 200 kick, 400, 350, 200, 100, 4x200- 3550 Swim. (164)

PM LTF Plano - 60 min, (recovery 53) 8 mile run (163)

Thur Jan 19 Carpenter Park Circuits Week 3 (Recovery 30) 5.5 Mile Run(164)

Friday Jan 20 W/Ron, Deno, Alex, Harold and Moody - 350; 200 kick; 300 pull; 10x50 as 5x25IM stroke order, 5xband only; 10x200, 200 kick - 3550 (164)

Saturday Jan 21 - 93 Min (recovery 40) 12 mile run.

Sunday Jan 22 - El Bee Jay ride with VickyP (Ave 15.3, CAD 74, Ride Time 2:40, Alt 960, Temp 56) 40.8 miles Bike

Weight: 163-164

Total for the week:
Run - 31 Miles
Bike - 60.9 Miles
Swim - 10300 Meters

Total For Jan:
Run - 89 Miles
Bike - 169.5 Miles
Swim - 30550 Meters

2012 - Week 1 * 2

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 2

2012-01-18T20:30:00.001-06:00

ECG Level 7 Team 2012

Ron convinced me to swim on Tuesday in addition to the M, W, F schedule. Good lord! Solid circuits in week 2, good runs on Wed and Sat. Ran at ODT on Sat morning (32 degrees in shorts) and then rode down to Austin to watch the killer ECG Gymnastics team. Drove home Saturday afternoon and then had a nice ride with VickyP on sunday.

Monday Jan 9:
AM LTF Plano w/Ron, Pedro, TJ, and Alex - 1000; 8x250; 200 kick - 3200 Swim

PM Carpenter Park - Circuits week 2 (Recovery 37)5.5 Mile Run (164)

Tuesday Jan 10 LTF Plan w/Ron - 150, 1000, 4x500 - 3150 Swim (165)

Wednesday Jan 11

AM LTF Plano w/Ron, Pedro, TJ, and Alex - 1000; 200 kick; 300 pull; 2x(400; 4x100 on 1:45; 4x50); - 3500 Swim

PM LTF PLano w/Ron 44 min (Recovery 44) 6 mile run.

Thursday Jan 12 Carpenter Park Circuits Week 2 (Recovery 44) 5.5 Mile Run (164)

Friday Jan 13 - LTF Plano W/Ron, Jamie, Alex, Pedro, Deno, Moody - 1000; 6x200 as Easy, Steady, Hard - repeat;, 200 kick, 5x100 Steady on 1:45; 200 pull, 5x100 hard on 2; 200 kick, 200 pull - 4000 Swim

Saturday Jan 14 96 min (Recovery 44) 12 mile run

Sunday Jan 15 - El Bee Jay loop with VickyP (Ave 14.9, CAD 73, ride time 2:28, Temp 42, Alt 455) - 37.0 Mile Bike.

Weight: 164-165

Total for the week:
Run - 29 Miles
Bike - 37 Miles
Swim - 13850 Meters

Total For Jan:
Run - 58 Miles
Bike - 108.6 Miles
Swim - 20250 Meters

2012 - Week 1

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 1

2012-01-14T21:44:00.000-06:00

Reagan's Giants at the Tiger Classic

This was the first week back at work. And also the first week of circuits. I had a nice workout on the lifecycle tuesday followed by a hard double on Wednesday. Thursday I was nearly unable to complete my circuits as I experienced a ton of stomach pain. Reagan was having terrible allergies which got me to thinking that might be my problem as well. I was also experiencing some swollen glands - and a minor headache. The allergy medicine cleared everything up. I think that the increased load and poor nutrition may have also been part of my problem.

I finished the week with a good swim with Ron and Harold and then a nice long loop on the bike on Sunday with VickyP and TZ.

Monday Jan 02: Breckinridge Park - Circuits Week 1 (Recovery 20) 5.5 mile run

Tuesday Jan 03: LTF Plano - 60 Min Lifecycle, (Recovery 36) 21.5 miles Bike (163)

Wednesday Jan 04:

AM: LTF Plano with Ron, Pedro and TJ - 2000 as 500 easy, 500 every fourth 25 stroke, 500 steady, 500 every fourth 25 stroke; 17x100 in 90 on 1:45 every fifth 100 as Kick; 3700 Meter Swim

PM: 44 min (Recovery 33) 6 mile run (163)

Thursday Jan 05: Carpenter Park Circuits Week 1 5.5 mile run

Friday Jan 06: LTF Plano w/Ron and Harold 200; 100; 4x(6x100) 2700 Swim (165)

Saturday Jan 07: 62 min (recovery 48) 8 mile run

Sunday Jan 08: Bike w/VickyP and TZ McKinney Airport loop (Ave 15.7, CAD 75, 3:11 Ride Time, Temp 47, ALT 560) 50.1 Miles Bike

Weight: 163-165

Total for the week:
Run - 25 Miles
Bike - 71.6 Miles
Swim - 6400 Meters

Total For Jan:
Run - 29 Miles
Bike - 71.6 Miles
Swim - 6400 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 * 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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December Workouts

2012-01-07T11:58:00.001-06:00

Masters Overall Penguin!

The plan for December was to run the Penguin Run and the Jogr. With a goal of improving on last year or at least doing the Jogr in under 18 min. I failed on all of the time goals being slightly slower in both events and just missing 17:59 for the Jogr. I took the last two weeks of the month off from work and stuck to my plan of 4 miles easy running every other day. And that certainly helped! On to 2012!!

First Week of December
Run - 12.8 Miles
Bike - 21.0 Miles
Swim - 3200 Meters

Second Week of December
Run - 30.8 Miles
Bike - 45.1 Miles
Swim - 8800 Meters

Third Week of December
Run - 26.5 Miles
Bike - 35.0 Miles
Swim - 8800 Meters

Fourth Week of December
Run - 12 Miles
Bike - 30.2 Miles
Swim - 9200 Meters

Last Week of December
Run - 8 Miles
Bike - 32.8 Miles
Swim - 10200 Meters

Total for December
Run: 90.1 Miles
Bike: 164.1 Miles
Swim: 40200 Meters

Back to:

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

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 53

2012-01-02T10:17:00.000-06:00

This is week two in running recovery mode. Had three great AM swims with the crew - thanks gentlemen. TZ and I did a very cold ride on Sat Morn as well. Good way to end the year! :-) On to 2012!

Monday Dec 26: LTF Plano with Ron, TJ and Pedro - 50, 400, 6x75; 6x75 on 75; 8x25 on 30; 5x100 on 1:40; 5x100 hard on 2:00; 5x200; 3550 Swim. (165)

Tuesday Dec 27: 33 min (recovery 41) 4 mile run

Wednesday Dec 28: LTF Plano with Pedro and TJ - 500WU 2X(300 4th 25 stroke, 3X100 first 25 IM stroke order; 300 pull, 3x100 on 1:50, 4x50 on 55;) 200 kick w/fins - 3500 Swim (166)

Thursday Dec 29: 32 min (recovery 44) 4 mile run

Friday Dec 30: LTF Plano with TJ 500 WU; 200 Pull; 200 as 50 kick, 50 swim; 200 Pull; 200 as 50 kick, 50 Stroke; 200 Pull; 8x25 hard on 35; 200 pull.; 2x(4x50 on 60; 200); 250 pull; 250 Kick - 3200 Swim (167)

Saturday Dec 31: LBJ ride with TZ (ave 14.7, CAD 72, Ride time 2:14, Temp 41, Alt 690) 32.8 Miles Bike

Sunday Jan 01: 32 min (Recovery 37) 4 mile run

Weight: 165-167

Total for the week:
Run - 12 Miles
Bike - 32.8 Miles
Swim - 10200 Meters

Total for Dec:
Run - 90.1 Miles
Bike - 164.1 Miles
Swim - 40200 Meters

Total For Jan:
Run - 4.0 Miles
Bike - 0 Miles
Swim - 0 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 * 52

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 52

2011-12-30T21:05:00.000-06:00

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

2011-12-30T20:15:00.000-06:00

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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Jogr Egg Nogr

2011-12-25T21:36:00.000-06:00

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.

Workout Notes 2011 Week 50

2011-12-11T10:54:00.001-06:00

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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November Workouts

2011-12-10T20:31:00.004-06:00

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

2011-12-10T20:19:00.001-06:00

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 Nov 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

2011-12-10T18:18:00.003-06:00

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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Workout Notes 2011 Week 48

2011-11-27T21:06:00.000-06:00

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

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October Workouts

2011-11-23T20:54:00.000-06:00

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

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Workout Notes 2011 Week 47

2011-11-22T09:08:00.004-06:00

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

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Route 66 Half Marathon

2011-11-22T09:01:00.006-06:00

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! :-)

Workout Notes 2011 Week 46

2011-11-21T10:56:00.000-06:00

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

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Workout Notes 2011 Week 45

2011-11-21T09:59:00.005-06:00

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

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Workout Notes 2011 Week 44

2011-10-30T22:10:00.002-05:00

The Amazing Brooks PureConnect

Monday I was out doing my fartlek. The trail was under construction at Legacy Road. This forced me into some soft dirt and I rolled my ankle. It hurt like crazy, but luckily it did not swell up like a grapefruit or bruise. Ron did some magic on it when I saw him Thursday. And by Saturday, when I went out to run with Terry, I did not notice that I had hurt it at all. Beyond that excitement, I did solo swims on Tuesday and Thursday - lots of strength stuff. Easy run on Wednesday, from home, since I forgot to pack my shoes! Circuits on Thursday. Then I hammered my saturday run with Terry. Felt absolutely fabulous!! Sunday it was cold and I was apparently tired - but a great ride with Terry nonetheless.

Also this week, the SMW Triathlon Rankings were updated Wednesday. For the first time this year, I showed up in the rankings. 6th in my age group and 94th overall! I dont think that I cracked the top 200 in previous years.

Monday Oct 24: LTF Plano - Ankle Sprain - Fartlek (recovery 47) - 5 mile Run. (165)

Tuesday Oct 25: 200, 200 build, 2x50 on 50, 300, 100Kick, 4x250 build on 4:05; 21x25 - 5 as 2xband, 2xswim; 2 as swim, 2 as Waterpolo, swim; 2 as fist, Swim; 2 as 25 all out on 35; 2 as swim, 2 as Waterpolo, swim; 2 as fist, Swim; 2 as 25 hard on 30); 150, 150 3,4,5 breathing; 100kick - 3200 Swim. (166)

Wednesday Oct 26: Breckinridge (Recovery 45) 6 mile run

Thursday Oct 27: Carpenter Park Circuits Week 8 (recovery 39) 5.5 mile run (166)

Friday Oct 28: LTF Plano Solo - 500 WU, 200 Kick, 200 pull, 8x50 drill (4xpaddle; 2x 25swim, 25 WP; 2x 25 swim, 25 fist;), 50 swim, 5x100 descend, 2x50 seal, 2x150 3-5-7, 5x100 descend, 200 pull, 100 kick; 150 Pull. 3200 Swim

Saturday Oct 29: 86 min with TZ (recovery 60) 12.3 Mile run.

Sunday Oct 30: Mckinney Loop with TZ (ave 16.1, cad 78, ride time 3:06, alt 485, temp 48) - 50.1 miles bike.

Weight: 165-166

Total for the week:
Run - 28.8 Miles
Bike - 50.1 Miles
Swim - 6400 Meters

Total for Oct:
Run: 136.9 Miles
Bike: 196.6 Miles
Swim: 25329 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

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 43

2011-10-30T20:06:00.001-05:00

New Rubber!

Good week, started fartlek on Monday and had a great run with Terry on Saturday. Solo bike on Sunday and two solo swims on Tuesday and Friday.

Monday Oct 17: LTF Plan - 30 min run with 20 min Fartlek 4.0 mile run (166)

Tuesday Oct 18: LTF Plano - 500 WU, 4x100 pull on 2 descend; 3x100 on 1:50 Descend; 2x100 pull on 1:40 descend; 200 kick/fins; 4x50 pull on 60 descend; 4x50 on 60 descend; 3x50 pull on 55 descend; 3x50 on 55; 2x50 pull on 50; 2x50 on 50; 200 kick/fins; 250 pull; 10x25 (fly, 2xback, 3x breast, 4x free) on 40 - 3200M Swim (167)

Wednesday Oct 19: LTF Plano 61 min Run (Recovery 55) 8 mile run (165)

Thursday Oct 20: Carpenter Park Circuits Week 7 (recovery 34) 5.5 mile run (163)

Friday Oct 21: LTF Austin - 400 WU, 2x50 on 55, 5x100 pull on 1:50, 500, 10x50 on 55, 5x100 on 1:50, 500 pull, 200 Kick/fins - 3200 Meter Swim (164)

Saturday Oct 22: 90 min with TZ (recovery 51) 12.3 Mile run.

Sunday Oct 23: Mckinney Loop Solo (Part1, Part2) (ave 16.9, cad 83, ride time 2:42, alt 610, temp 72) - 45.6 miles bike.

Weight: 163-167

Total for the week:
Run - 29.8 Miles
Bike - 45.6 Miles
Swim - 6400 Meters

Total for Oct:
Run: 108.1 Miles
Bike: 146.5 Miles
Swim: 18929 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

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 42

2011-10-16T10:52:00.001-05:00

Getting the roady ready for fall, winter riding!

Solid Circuits on Mon and Thursday. Nice swim on Tuesday and really good set on Friday with Ron and Harold - cranking out some 100s! Wednesday run was also solid. Saturday I met Terry and we hammered the east richardson loop. On Sunday morning I got the road bike out and met Terry again and we had a really nice ride up to McKinney and back.

Neck is still really sore from the bike crash two weeks ago.

Monday Oct 10: Carpenter Park Circuits Week 6 (Recovery 44) 5.5 mile run (166)

Tuesday Oct 11: LTF Plano - 500WU, 500 pull, 400, 400 pull, 300, 300 pull, 200, 200 pull, 100, 100pull, 200 Kick - 3200 Meter Swim (168)

Wednesday Oct 12: LTF Plano 61 min Run (Recovery 57)8 mile run (165)

Thursday Oct 13: Carpenter Park Circuits Week 6 5.5 mile run (165)

Friday Oct 14: LTF Plano with Ron and Harold - 200; 3x400 as swim, pull, 4x100 on 1:45; 3x300 as swim, pull, 3x100 on 1:45; 2x200 as swim, pull, 2x100 on 1:45; 100; 100 pull; 100 hard - 3200M Swim (167)

Saturday Oct 15: 95 min with TZ (0recovery 39) 12 miles run.

Sunday Oct 16: McKinney Loop with TZ (Ave 16.4, CAD 77, ride time 3:07, Alt 610, Temp 61) 52.2 miles bike.

Weight: 165-168

Total for the week:
Run - 31 Miles
Bike - 51.2 Miles
Swim - 6400 Meters

Total for Oct:
Run: 78.3 Miles
Bike: 100.9 Miles
Swim: 12529 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

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 41

2011-10-09T19:35:00.002-05:00

Cooper Fall Sprint Tri

After the bike crash last Sunday, I decided I would turn down the effort during the week and do the Cooper Fall Sprint Triathlon. Monday I had a very short swim with Ron. I did circuits on Tuesday and Thursday with no problems and I had a very crisp 6 miler on Wednesday. I did well in the race on Saturday, crushing the swim and doing very well in the run. And Sunday I felt good enough to do the 12 mile loop in 93!

Monday Oct 03: LTF Plano - 2000Y 1829M Swim with Ron (169)

Tuesday Oct 04: Carpenter Park Circuits Week 5 (Recovery 38)- 5.5 mile run (165)

Wednesday Oct 05: LTF Plano 46 min Run (Recovery 51) 6 mile run (165)

Thursday Oct 06: Carpenter Park Circuits Week 5 5.5 mile run (165)

Friday Oct 07: 500WU, 2x(4x125: 25 hard, 100 easy; 50/75; 75/50; 100/25; on 2:15; Second Set IM on 2:30), 250 Pull, 5x50-25 IMkick, 25 Easyon 75; 250 Pull, 5x50 on 50; 250 Pull; 8x25 on :30 odds with 0-1 breath; 250 kick - 3200 Swim (167)

Saturday Oct 08: Cooper Fall Sprint 1100M Swim, 12 mile bike, 6.2 mile run.

Sunday Oct 09: Murphy, Sharp Farm 93 min (recovery 52) 12 mile run.

Weight:

Total for the week:
Run - 35.3 Miles
Bike - 12 Miles
Swim - 6129 Meters

Total for Oct:
Run: 47.3 Miles
Bike: 49.7 Miles
Swim: 6129 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

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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Cooper Fall Sprint Triathlon

2011-10-09T19:05:00.002-05:00

I had hoped to get in one more sprint triathlon this year and the calendar narrowed it down to this one or the Monster Sprint in Denton. I felt like training was going well which had me leaning toward cooper. The bike course was a two loop affair that looked like the shape of a star, complete with 10 180 degree turns. That did not look optimal, but then again it was only 12 miles, so what the heck.

The swag was pretty lame: a technical shirt - they had me down for the wrong size and they did not want to change it although they finally agreed to give me the right size. And there was a cookie in there too. Needs improvement.

Race weather was pretty nice. Cool, and overcast. After racking my bike, I got in the pool and cranked out a 750 warmup. The warmup was OK, but it did not feel great - I did not feel strong and relaxed. After my swim, I went back to transition to stash my bag and they were screaming about my bike not being racked properly. They musta been doing this for a quite a while. Indeed, I was in rack 1-15 and my number, 18 belonged in the next rack. Duh.

10th in the water

Back at the pool we lined up and I was about the 10th person in the water. The cooper pool is an 8 lane 50 meter heated outdoor pool. They took the rope out of the last lane making it a 350 meter swim. I never got jammed up during the swim, but good grief, triathletes do not know how to turn. At each wall someone was stopped right where I needed to turn. Get the heck outta the way!

I got out of the pool, through transition and on the bike with no issues. All shoes accounted for. It was windy, and also some hills on the course. I rode as hard as a could, but I could never get in a good rhythm. A bunch of guys passed me on the bike course. As I came into the dismount line, someone, I think it was Joe Champ maybe, lost control and bit it pretty hard right in front of me. Between trying not run over Joe, and everything else, I only managed to get one foot out of my shoes. I must have looked pretty funny running to T2 with one shoe on and the other off.

Trying to sort out the bike.

No issues in T2 and I got right out on the run. Two guys, including Brad Soucher, had a pretty good jump on me out of the transition. I managed to run them both down in the first mile. The was one guy now in sight ahead of me, who turned out to be the eventual masters winner. He was running hard, but I did manage to close a lot of ground, almost catching him at the end.

Bringing it home

Results: 3rd overall in the swim. What? Really? That must be my highest swim placement ever. 18th in the bike. Bike course is too technical for my abilities. (Bike Stats from the polar: 11.2 miles, Ave 21.3, CAD 91, ride time 31:41, Alt 670, Temp 73) 5th in the run in 19:08. I felt like my running was coming along and sure enough 19:08 is a big improvement from my last race and it was done on a much harder race course. 7th overall in 58:20, 2nd Over forty and first over 50. I also think that this was the first sprint tri that I had completed in under an hour!

September Workouts

2011-10-02T19:08:00.000-05:00

Road Rash

This was a pretty good month. It started out really hot and I was still recovering from my sore foot and achilles. I turned in a good performance during week two at Prairieman. Aftger that, I was able to start doing circuits and build my running base back up. My foot is getting better as well!

First Week of September
Run: 14 Miles
Bike: 52.2 Miles
Swim: 0 Meters

Second Week of September
Run - 17.2 Miles
Bike - 66.3 Miles
Swim - 6872 Meters

Third Week of September
Run - 29 Miles
Bike - 65.2 Miles
Swim - 6858 Meters

Fourth Week of September
Run - 31 Miles
Bike - 56.3 Miles
Swim - 6583 Meters

Last Week of September
Run - 19.0 Miles
Bike - 0 Miles
Swim - 6858 Meters

Total for September
Run: 110.2 Miles
Bike: 240.0 Miles
Swim: 27171 Meters

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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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