Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, January 27, 2008
Workout Notes 2008 Week 4
Wow, what a week. Working my tail off in France, yet I was able to run every day while I was there and then I ran the day I got back and today. That's 8 days in a row running. (And I will run tomorrow too.) I am quite certain, that I would have to go back past 1995 to find a streak of running that long. My 90 min run yesterday was the longest since before surgery. Also, I just noticed that I have not missed a workout day since Dec 15 - exactly 6 weeks.

Monday Jan 21 - Circuits in Provence France - 5.5 miles running.

Tuesday Jan 15 - Run the Golf Course - Provence France - 61 min, 8 miles.

Wednesday Jan 16 - Circuits France. 5.5 miles running.

Thursday Jan 17 - 35 minutes running - golf course - 4.5 miles.

Friday Jan 18 - 62 minute run on the Golf Course - 8 miles. Then - Fly to London 2 hours, layover london 3 hours, fly to dallas 10 hours!

Saturday Jan 19 - 90 minute run, 11.4 miles.

Sunday Jan 20 - 76 min easy run w/Victoria her baby, little man, and Logan. 9 miles.

Total for the week:
Run - 51.9 Miles
Bike - 0 Miles
Swim - 0 Meters

Total for Jan:
Run - 112.4 Miles
Bike - 127.1 Miles
Swim - 19000 Meters

Back to Week 1 * 2 * 3


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Saturday, January 19, 2008
Workout Notes 2008 Week 3
Interesting week. More plyometrics - not feelinng too sore. I knocked out the Hour Swim before my trip to France which was a good thing. And I was able to survive the trip and get in a run once I got to France - also excellent!

Monday Jan 14 - Circuits with Karl at Northwood Hills - 5.5 miles running.

Tuesday Jan 15 - 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; 50 - 3000 Swim.

Wednesday Jan 16 - Circuits (Timberglen). 6.75 miles running.

Thursday Jan 17 - One Hour Postal Swim - 3800 Meters.

Friday Jan 18 - 63 min run. 8 Miles. From Lifetime Dallas.

Saturday Jan 19 - 22.3 lifecycle 60 min - Lifetime Garland. Then I got on the plane from DFW to ORD to BRU to MRS - 18 hours of travel. Sheesh

Sunday Jan 20 - 8 miles run in lovely Aix-en-provence France, 62 minutes.

Total for the week:
Run - 28.25 Miles
Bike - 22.3 Miles
Swim - 6800 Meters

Total for Jan:
Run - 60.5 Miles
Bike - 127.1 Miles
Swim - 19000 Meters

Back to Week 1 * 2


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The One Hour Postal Swim
As promised, Mary insisted that we do the 1 hour Postal Swim, which is a US Masters Swimming event, where you swim for an hour and log how much distance you were able to attain. USMS compiles the results as part of the National Long Distance Championships. Or something like that.

Anyway, I am off to France next week, and I figured I'd better do my swim before I left, as who knows what kind of condition I'll be in when I return. Unfortunately, Tom was traveling on business this week, so he will need to do the event next week when I am out. Sheesh! And that left Mary to time me and Bob. BTW, Bob was not very pleased by this turn of events, preferring to procrastinate the swim for as long as possible. But in the end it was decided that Bob and I would swim at precisely 11:45 on Thursday Jan 17.

For my part, I figured, what the hell no big deal. I really had no expectations going in. And in spite of not really swimming for longer than five minutes without a break, I was pretty sure I could swim for an hour without encountering any of the usual long distance swimming hazards like drowning and so forth.

Initially when Mary suggested that we do the event, some how I got the idea that I could hold 90 second/100 yard pace which works out to a 4000 yard swim. I determined that 4000 yards would almost assure me of being in top 100 (which is not as impressive as it sounds since that is like the top half) of my age group. But then when I attempted something simple like 25x100 Meters in 1:40 on 2:00 - I was totally splattered. As such, I had got that idea out of my head, and I was just going to swim and see what happened.

The Postal Swim is contested in Yards. We spend most of our time training in 25 Meter pools at the esteemed Lifetime Fitness Centers in Dallas and Garland. It is perfectly OK to do the swim in Meters and then convert your entry to Yards. BUT the swim maniacs were hell bent on doing the event at the Loos Natatorium, which is currently configured for 25 yards swim. For my part I had been working on pacing in the meter pools and really I had NO IDEA what that would be like in yards. I guess I could have done the math, but I was too lazy. So the plan was to start swimming and then zero in on the correct pace.

And so that is exactly what I did. And I quickly realized that I seemed to be pretty comfortable doing 90 seconds per 100 yards. But that was not before almost missing the event completely.

Thursday morning was hell at work. Since I work with a bunch of guys in France my mornings tend to start early and be jammed with calls all morning long. I had gotten through all of my morning calls by 10:30, when one of my guys lobbed a last minute call that we had with the account manager for a huge important customer. The call was scheduled for 11am. This had bad news written all over it. If I did not leave my office by 11:15 I was going to miss warmups. And of course the call extended to 11:35, which meant that I would not make it to the pool until after the appointed hour.

The good news is that Bob was more than happy to procrastinate and was waiting patiently when I made my arrival. I asked Mary if I could do a couple of warmup laps and she was cool with that. I hit the pool and it was FREEZING! Lifetime keeps the pool temps jacked up, which is really not that good, and so it shocking to swim in an appropriately maintained pool. It the end it was really great swimming in the nice cool pool. Then the second weird thing was the possition of the bulkhead. It was just after the drop off to the diving well and the marks on the bottom of the pool were really hard to see. I missed three turns in a row trying to figure it out. But not wanting to keep Mary and Bob waiting any longer, I figured I was zeroing in on the mark. So we started.

And like I said, I was watching the clock and quickly settled into something like a 90/100 pace. My stroke was long and smooth and I was counting laps as best as I could. I had forgotten that a 90 pace was 4000 yards - I had put that goal out of mind. I was really thinking about getting to 3000 and then seeing where I was at. When I got to 2000 and I was still holding approximately 90/100 pace, I forced myself to do the math and it was then that I realized that I had a good shot at 4000. At this point I really got focused on the clock and in fact tried to push a bit harder to hold pace. I noticed I was falling off the pace a bit on the third 1000, but I managed to get it back on the last 1000. I got to 4000 (by my count) and Mary had not stopped me yet. I pushed for another 100 and then I saw that Bob was done. I completed my lap and Mary shouted at me to stop.

3975. I could not believe it - I was short. I knew it was going to be close, and indeed it was.

My first 1000 was 14:59 - perfect. The Second was 15:16. The Third was 15:10. And my last 1000 was 15:03. And so I lost one lap on the middle two 1000s. So close. (The complete Split Sheet is here.)

There is no doubt in my mind that I can do 4000.

Fastest 50 - the first one in 39.
Slowest 50 - the eighth one in 49.
Most were between 44 and 46, extremely consistent.

3800 Meters, my longest swim ever, eclipsing the 3600 I did on Dec 20.
3600 Meters without a break. I think the previous record was 2000 or maybe 2500.

All in all, I was really pleased with the swim and in the end it was way more fun than I thought it was going to be!


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Workout Notes 2008 Week 2
Back to work week. This is first week back to the "normal" routine. Karl only wanted to do circuits on Monday's preferring to run tempo on Wednesdays. I am not ready for Tempo, so I am following standard Coach Vaughan procedure and instead doing Circuits twice a week. And of course the usual swims with the Swim Maniacs on Tuesday, Thursday. 8 mile run on Fridays and some bike or run on the weekend - whatever I can work around the kids schedule.

Monday Jan 07 - Circuits with Karl at Northwood Hills - 5.5 miles running.

Tuesday Jan 08 - 100 WU, 3x(300 on 6, 3x100 on 2, 6x50 on 1) 200 - 3000 Swim.

Wednesday Jan 09 - Circuits (Timberglen). 5.2 miles running.

Thursday Jan 10 - 500WU, 2x(25, 50, 75, 100, 125, 150, 175, 200) - up, then down. odd distance first 25 either kick or stroke; 200pull, 8x25, 300pull - 3000 Swim.

Friday Jan 11 - 65 min run. 8 Miles. From Lifetime Dallas.

Saturday Jan 12 - Bike from Hell with Terry. 16.3 Ave Velocity, 76 CAD, 2:02 Ride Time, 33.3 miles bike.

Sunday Jan 13 - 4x 1.25 Mile Intervals on Breckinridge Road. 16.1 Ave Velocity, 80 CAD, 75 min ride time, 20.4 miles bike.

Total for the week:
Run - 18.7 Miles
Bike - 53.7 Miles
Swim - 6000 Meters

Total for Jan:
Run - 32.2 Miles
Bike - 104.8 Miles
Swim - 12200 Meters

Back to Week 1


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Friday, January 18, 2008
Good Karma?
Saturday, Terry and I had planned a typical ride at O-Dark-Thirty in the morning. And of course any O-Dark-Thirty ride in January is likely to be cold as hell. The wind was from the south, and we planned to ride to Wiley then down the 205 (due south) to Rockwall, then return with a pleasant tailwind. That was the plan.

And so as we were riding along, Terry was conveniently tucked in right behind me, letting me do all the work into the wind. And THAT had me hacking up loogies and shooting snot rockets outta my nose. Finally I nailed one right on Terry's leg and I told him that he should come do some work and then he could blow some snot rockets at me. And so Terry took the point and immediately gapped me.

And as I was languishing behind, I suddenly noticed that the pavement had gotten mysteriously rough. But it sure didn't look rough. And then I realized that my rear tire had blown out. I was hollering at Terry at the top of my lungs, but wouldn't you know that he just pulled away and kept on going. I suppose thats what I get for shooting boogers at him.

I removed the rear wheel, got the tire off the rim, and removed the tube. I found a very fine steel wire had penetrated the tire. It took me a while to work it out but then when I got it out, I must have dropped it because I could not find it. By this time Terry had finally figured out that I was not longer in his snot zone and come back to assist. We got the new tube on the rim; the tire on the rim and blew that sucker up with the very dangerous CO2 Cartridge system. Everything was in order and Terry proclaimed that the Tire Gods should now be satisfied and Good Karma would prevail.

We proceeded for the few miles into Rockwall and then hooked a right onto the rt66 bridge over the lake and into Rowlett. A couple more miles into Rowlett and we got stopped a the light by the Target. When we finally got green, something was wrong. So much for Karma the rear was flat again. Sheesh.

This time Terry was right next to me, so we both stopped and went through the procedure again. Its a damn good thing that I had two spare tubes. This time I could not find what caused the flat. Terry and I turned the tire inside out, but it was all good. I wonder if that fine steel wire had dropped inside the tire when I removed it the first time?

In spite of carrying two tubes, I only had one CO2 Cartidge, as I had used one to rescue a dude with a flat down at White Rock Lake - another sacrifice to the tire gods. So Terry kindy filled me up this time. And off we went. Again.

All was good for a few more miles until we got to Centerville and Rowlett Road. Now this is the intersection from hell for a bicycle. Its right in the middle of a steep uphill. I advised Terry to get into low gear before we stopped. That was good, but somehow Terry got discombobulated and down he went. Terry got up and was ready to mount and I thought he was OK, as the light turned green. I hammered up the hill but noticed that no traffic was overtaking me. Hmmm, a quick glance back revealed that Terry was still screwing with his bike at the light. I stopped and waited. Another cycle of the light and then finally he was moving. Indeed he had fallen AGAIN. Sheesh we could not get this ride completed.

I was certainly glad by the time we got home. What a messed up ride!

And later that day? Sure enough when I pulled into Plano Cycle to get some more tubes and CO2, there was Terry and Jane who were just leaving with tubes and CO2!


Sunday, January 06, 2008
Workout Notes 2008 Week 1
Interesting Week. Three days on the road bike outdoors is pretty damn good for End of December-Beginning of January. 90 miles on the bike is great! I started plyometric circuits with Karl - lets hope that the knee holds up! Tuesday was the first time I had swum with Victoria since the spring. And of course she killed me.

Monday Dec 31 - 40.4 Miles Bike. Ave Speed 16.6, CAD 73, Ride Time 2:30 McKinney Loop with Victoria - really nasty north wind.

Tuesday Jan 01 - 500WU, 4x200, 4x100, 4x50, 100, 400, 300, 200, 100, 2x100 Pull - 3200 Swim

Wednesday Jan 02 - Circuits with Karl (Northwood Hills), 26 Min Warmup, 15 min cooldown. 5.5 miles running.

Thursday Jan 03 - 550 wu, 5x200 on 3:45, 5x100 on 1:45, 5x50 on :60; 500 (Pull, kick, stroke), 200 pull - 3000 Swim.

Friday Jan 04 - 65 min run. 8 Miles. From Lifetime Dallas.

Saturday Jan 05 - Bike Intervals(5x1.25 miles) - 73 minutes, 19.9 miles.

Sunday Jan 06 - 31.2 Miles Bike, Ave Speed 15.5, (max 35.4), CAD 77, ride time 2:00

Total for the week:
Run - 13.5 Miles
Bike - 91.5 Miles
Swim - 6200 Meters

Total for Jan:
Run - 13.5 Miles
Bike - 51.1 Miles
Swim - 6200 Meters


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Tuesday, January 01, 2008
2007 Workouts in Review



December Workouts
Decemeber and 2007 is in the bag. Relative to November I did 400% more running, while maintaining my volume on the bike, but cutting back on the swimming close to 20%. Overall not too bad!

First Week of December
Run - 3.8 Miles
Bike - 67 Miles
Swim - 0 Meters

Second Week of December
Run - 14.1 Miles
Bike - 32.3 Miles
Swim - 6000 Meters

Third Week of December

Run - 0 Miles
Bike - 41.4 Miles
Swim - 5850 Meters

Fourth Week of December

Run - 22.8 Miles
Bike - 92.8 Miles
Swim - 6600 Meters

Last Week of December

Total for the week:
Run - 20.6 Miles
Bike - 65.1 Miles
Swim - 6400 Meters

Plus 40.5 miles bike on New Years Eve!

Total for Dec:
Run - 61.3 Miles
Bike - 339.2 Miles
Swim - 24850 Meters

YTD Totals:
Run - 898.8 Miles
Bike - 3312.3 Miles
Swim - 260205 Meters

Update Jan 27 - Fixed a broken Link on Week 3


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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