Hughes Blog

Workout Notes 2009 Week 44

2009-11-08T20:19:00.001-06:00

Monday I was still exhausted from the India trip, that combined with tons of work and demands for my time, meant that I took a second day off in a week. I have not done that in years. Tuesday, though, I could not get my legs moving for 2:00 min intervals. I did them - but it was very slow. Wednesday it felt good to get back in the pool, and Thursdays intervals were also better. Friday, I registered for the DRC 5K which I ran on Sunday - although I probably should have done something else instead.

Monday Oct 26: Rest (168)

Tuesday Oct 27: 8x2:00 9 miles run (167)

Wednesday Oct 28: 500WU, 2x200 on 3:30; 4x100 on 1:50; 6x50 on 55; 300 pull; 2x200 pull on 3:30; 4x100 on 1:50; 6x50 on 55; 200 kick/fins; - 3200 Swim (167)

Thursday Oct 29: 16x30 7.8 miles run (167)

Friday Oct 30: 500WU, 500 pull, 100 kick fins, 500 (100 easy, 100 hard), 500 Pull (100 easy, 100 hard), 100 kick fins, 1000(50 hard, 50easy), 100 kick fins - 3300 Swim (168)

Saturday Oct 31: Bike down to LBJ (Ave 15.8, CAD 78, ride time 1:54) 30.3 Miles Bike

Sunday Nov 1: DRC 5K - 8.85 miles run.

Weight: 167-168

Total for the week:
Run - 25.65 Miles
Bike - 30.3 Miles
Swim - 6500 Meters

Total for Oct:
Run - 135.95 Miles
Bike - 143.2 Miles
Swim - 19300 Meters

Total for Nov:
Run - 8.85 Miles

Back to 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

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

Coach Vaughan Running Program

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DRC Half and 5K

2009-11-08T18:47:00.003-06:00

Last Sunday, was to be the start of the fall racing season, with the DRC 5K which is run in conjunction with the DRC half. The half is a huge event, which made the logistics tricky.

Just a week before I had been in India, and for the whole week leading up to the race, I was mentally and physically dead.

A plan is a plan, so I entered the race against my own better judgement.

The race start was pretty normal, I got out at a good pace and was probably around 6th position when we turned up the hill to Mockingbird off of Lawther. I'd guess four or five passed me on the uphill. Once we got to Mockingbird, though, I managed to pick a bunch of them off. After the first mile and half I had worked my way to fourth.

With a mile to go I gave it all I had. But it was not enough, and at about 800 meters to go I got passed. And then coming in for the final sprint, I got passed again - finishing 6th.

Good Grief. And it turns out both of those guys were masters runners. Although I can find some consolation in that no one older than me beat me.

Anyhow, at the race they gave me the Top Masters Award, but according to these results that was mistake.

Links for 2009-11-01 [del.icio.us]

2009-11-01T23:00:00-08:00

2010 NOLAN SHOWCASE
Jan 7-9 Girls High School Soccer Tournament

Workout Notes 2009 Week 43

2009-10-25T21:45:00.002-05:00

Tough week. Running in India is a bitch. The body is splattered both mentally and physically from the journey. The air quality is horrible. And there are crazy dogs all over the place. In spite of that I ran really hard on Monday. Tuesday thought I started to cramp up a bit in my calf. Wednesday I ran pretty easy. And Thursday, I just felt like it would be better to run on the mill. Sheesh.

Thursday afternoon to Friday afternoon took 36 hours of travel. I felt OK when I got back, but instead of doing something, I logged a rest day, the first since July.

Saturday I had hoped to do my 12 mile loop, but 2 miles into the run my back spasmed. So I took it easy and did 7.5 instead of 12.

Sunday TZ and I did an easy bike ride.

Tiring week. But I survived.

Monday Oct 19: Pune India - 61 min run hard. 8 miles.

Tuesday Oct 20: Pune 45 min run, 5.5 miles.

Wednesday Oct 21: Pune 28 min run, 3.5 miles.

Thursday Oct 22: Pune Treadmill 30 min run, 3.5 miles.

Friday Oct 23: Off (First rest day since July 2)

Saturday Oct 17: Slow Run, 65min 7.4 miles.

Sunday Oct 18: Bike with TZ down to the El Bee Jay Freeway and back (Ave 15.1, CAD 74, 2:01 Ride time) 32.1 miles bike.

Weight: Unknown

Total for the week:
Run - 27.9 Miles
Bike - 32.1 Miles
Swim - 0 Meters

Total for Oct:
Run - 119.15 Miles
Bike - 112.9 Miles
Swim - 12800 Meters

Back to 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

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

Coach Vaughan Running Program

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Workout Notes 2009 Week 42

2009-10-25T21:28:00.001-05:00

Monday the fields were soaked, but in spite of that I got some good interval work in on the berm on the north side of Carpenter Park. I was not in great shape for Tuesdays swim. I was really dragging on my Wednesday run. The fields were STILL soaked on Thursday, so intervals were back on the Berm. I took Friday off of work and as such went out for a short bike ride in the AM. Saturday, I would have liked to run long, but Logan had an 0800 soccer game, and from there, I was heading to Pune India. So I squeezed in a short run before her game. I got to my hotel in Mumbai at 9pm Sunday. After 28 hours of travel, I went straight to the gym and did 30 min on the Treadmill. That was my first run on a mill since last December.

Monday Oct 12: 6x2:30(2:30 rest) carpenter park 8.2 miles run (167)

Tuesday Oct 13: (wk 16) 500WU 2X(300, 3X100 (set 1&2 25 kick, 25 back, 25 free, 25 kick) on 2:30; 4X50 on 55), 300 pull, 3x100 on 1:50, 6x50 on 55; 200 kick w/fins - 3200 Swim (168)

Wednesday Oct 14: 58min, 8 mile run (166)

Thursday Oct 15: - Intervals Carpenter Park 10x70 (:80) 8.8 miles run (166)

Friday Oct 16: Lucas, Allen Ride 27.6 (Ave 16, CAD 76, ride time 1:43) Miles Bike.

Saturday Oct 17: Easy Run at Breckinridge 43 min, 4 miles.

Sunday Oct 18: Easy Run in Mumbai on the Treadmill. 30 min, 3.5 miles.

Weight: 166-168

Total for the week:
Run - 32.5 Miles
Bike - 27.6 Miles
Swim - 3200 Meters

Total for Oct:
Run - 91.25 Miles
Bike - 80.8 Miles
Swim - 12800 Meters

Back to 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

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

Coach Vaughan Running Program

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Workout Notes 2009 Week 41

2009-10-25T20:58:00.000-05:00

This was a crazy week at work. Had to do 14 reviews, plus over see the other 30 on my team. Thats a lot of work! And I had to keep doing the rest of my job too!

Interval work on Monday and Thursday was really good. Easy distance runs on Wednesday and Saturday were strong! And my Friday swim was strong and fun!

Sunday I decided to ride down to the AAC and check out the Toyota Open Championship. It has been raining and was drizzling on my way down there. I got to the end of the bike course, and noticed that my rear tire was flat. While the leaders were coming in I changed the tube. I headed back home, and up on Hilcrest, my rear shift cable snapped - leaving me with two gears on the front - High and Low. Lovely. As I neared home I then noticed that front tire seemed soft. Sure enough - slow leak. What a disastrous ride!

Monday Oct 5: 8x90 carpenter park 9 miles run (167)

Tuesday Oct 6: 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 (167)

Wednesday Oct 7: 8 mile run (166)

Thursday Oct 8: - Intervals Carpenter Park 12x30 (:60)7.3 miles run (164)

Friday Oct 9: (Wk 15) 500WU, 1000, 1000 pull, 5x100 on 1:50 200 kick - 3200 Swim (165)

Saturday Oct 10: Murphy, Plano, Sharp Farm, Breck - 88 min, 11.75 miles run.

Sunday Oct 11: Solo Ride to ACC - (Ave 16, CAD 73, ride time 3:19)53.2 miles bike.

Weight: 164-167

Total for the week:
Run - 36.0 Miles
Bike - 53.2 Miles
Swim - 6400 Meters

Total for Oct:
Run - 58.75 Miles
Bike - 53.2 Miles
Swim - 9600 Meters

Back to 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

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

Coach Vaughan Running Program

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Links for 2009-10-20 [del.icio.us]

2009-10-21T00:00:00-07:00

BMC eats Tideway for discovery tools • The Register
Systems management software maker BMC Software continues to snap up other software players as it bulks up to do battle with the likes of IBM, CA, Hewlett-Packard, and now EMC in its chosen market. Today, the company paid an undisclosed amount to acquire British software company and BMC-partner Tideway Systems.

Two Years

2009-10-13T16:32:00.002-05:00

Wow I almost missed this one...

On October 5, 2007 I had my knee surgery.

Two years later, looking back, all I can say is what a huge improvement.

I spent a year with that achy knee. I was limping around and always really sore.

For the last two years - no problems training, no soreness, no limping, and some pretty good race results.

Dr. Montgomery is Amazing!

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Links for 2009-10-10 [del.icio.us]

2009-10-11T00:00:00-07:00

11.75 mile run - murphy plano breckinridge
11.75 mile run - murphy plano breckinridge - Good for when the park is flooded!

September Workouts

2009-10-10T14:29:00.004-05:00

September was a month that had me largely in flux with my travel schedule for work. I had hoped to get in a few triathlons to complete the season, but planning which ones were a problem. In the end I did Prairieman in the pouring rain and then Stonebridge Ranch on the day that I flew to London. I won First Masters in both races - so that was nice. Prairieman was decided on the bike - not so good for me. But Stonebridge was decided by the run - very good for me!

The week after Stonebridge I spent in London, and I got lots of good mileage running there. And I also survived the trip there and back without getting sick. Not bad.

I finished my circuit (plyometrics) this month, and started working on speed in anticipation of some road races in November and December.

First Week of September
Run - 32.5 Miles
Bike - 0.0 Miles
Swim - 6400 Meters

Second Week of September
Run - 25.2 Miles
Bike - 36.6 Miles
Swim - 6900 Meters

Third Week of September
Run - 18.2 Miles
Bike - 102.9 Miles
Swim - 6400 Meters

Fourth Week of September
Run - 27.6 Miles
Bike - 57.1 Miles
Swim - 7150 Meters

Last Week of September
Run - 18.7 Miles
Bike - 0.0 Miles
Swim - 0 Meters

Total for September:
Run - 122.2 Miles
Bike - 196.6 Miles
Swim - 26850 Meters

Total for 2009:
Run - 1124.25 Miles
Bike - 2124.3 Miles
Swim - 226256 Meters

Back to:

2009: January * February * March * April * May * June * July * August

2008: January * February * March * April * May * June * July * August * September * October * November * December

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Workout Notes 2009 Week 40

2009-10-10T13:34:00.000-05:00

Sunday afternoon, after the Stonebridge race, I took the red eye flight to London, arriving Monday morning. I promptly headed out to Hyde Park for a very slow run. I find that getting that run in right away servers to reduce any associated jet lag. The rest of the week was spent in meetings in a hotel in Chelsea. Tuesday I did my circuits (the last circuit workout of season I might add) in Kensington Gardens. Wednesday I ran at Battersea park. Thursday I did Fartlek in Hyde Park. Friday I ran through St. James Park. And Saturday, just before heading to Heathrow for a ride back to Dallas, I did a long run combining all the parks: Battersea, Green Park, St James, Hyde, and Kensington. Fun!

Sunday, safely back in Dallas, I got my only swim of the week in at the Garland pool.

No bike this week.

Monday Sept 28: Hyde Park/Kensington Gardens 6.5 miles run

Tuesday Sept 29: Circuits Week 11 - Kensington Gardens 5.5 miles run.

Wednesday Sept 30: Two loops of Battersea Park - 6.7 miles run.

Thursday Oct 1: 50 min w/40 min Fartlek - Kensington Gardens - 6.25 miles run

Friday Oct 2: Green Park - St James Park - 5.1 miles run.

Saturday Oct 3: Tour of London - Battersea Park, Green Park, St James Park, Green Park, Hyde Park and Kensington Gardens - 90 minutes, 11.4 miles run.

Sunday Oct 4: Lifetime Garland - 500WU, 300, 2x150 on 3, 4x100 on 1:50; 200 kick w/fins, 300 pull, 2x150 on 3, 4x100 on 1:50; 200 kick w/Fins; 300 pull - 3200

Weight: Unknown

Total for the week:
Run - 41.5 Miles
Bike - 0.0 Miles
Swim - 3200 Meters

Total for Sept:
Run - 122.2 Miles
Bike - 196.6 Miles
Swim - 26850 Meters

Total for Oct:
Run - 22.75 Miles
Bike - 0.0 Miles
Swim - 3200 Meters

Back to 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

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

Coach Vaughan Running Program

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Links for 2009-10-04 [del.icio.us]

2009-10-05T00:00:00-07:00

6.5 mile run from My Hotel to Hyde Park/Kensignton Gardens
Resutls - Stonebridge Ranch Triathlon - Sprint
Resutls - Stonebridge Ranch Triathlon - Sprint (First Overall Male Masters)
6.7 mile run from MyHotel Chelsea with two loops of Battersea Park
Tour of London - 11.4 mile run from MyHotel Chelsea
Tour of London - Battersea Park, Green Park, St James Park, Green park, Hyde Park, Kensington Gardens
Five Mile Run from MyHotel Chelsea (St James Park)
Five Mile Run From My Hotel Chelsea via Green Park and St James Park
6.25 mile run from MyHotel Chelsea
6.25 mile run from MyHotel Chelsea - Kensington Gardens and Hyde Park

Workout Notes 2009 Week 39

2009-10-04T19:37:00.000-05:00

My travel schedule was a bit in flux, at the start of the week, but it looked like I might be able to squeeze the stonebridge ranch triathlon in on Sunday. This race was also the Texas State Championship. Monday I did my plyometrics and man my legs were sore for two days. Ouch. Gotta remember to taper! Tuesday I did a lot of kick with my swim. Patented Mary Lessor workout. Wednesday the boss declared that we would travel Sunday Afternoon. Good that meant I could race. I did my 8 mile loop but took it really easy. Felt good. Thursday I did 30 min of Fartlek - good work. And Friday's swim was actually kind of hard. Saturday Terry I met really early for a 45 min loop pretty easy. And then Sunday we raced!!

Monday Sept 21: circuits wk 10 - Carpenter Park - 5.5 miles run (165)

Tuesday Sept 22: 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 (166)

Wednesday Sept 23: 67 min 8.0 mile run (166)

Thursday Sept 24: 46 min w/ 30 min fartlek 5.9 Miles run(167)

Friday Sept 25: 500WU, 9x100 on 1:50, 200 kick w/fins, 18 x 50 on 55, 200 kick w/fins, 500 Pull - 3200 Swim (167)

Saturday Sept 26: McKinney Loop w/ Terry (ave 16.4, CAD 75, ridetime 2:44) - 45.1 mile Bike

Sunday Sept 27: Stonebridge Ranch Triathlon (bike ave 20.6, CAD 86)
Swim - 750 Meters
Bike - 12 miles
Run - 2mi Warmup - 5k race - 5K warmdown - 8.2 miles

Weight: 165-167

Total for the week:
Run - 27.6 Miles
Bike - 57.1 Miles
Swim - 7150 Meters

Total for Sept:
Run - 103.5 Miles
Bike - 196.6 Miles
Swim - 26850 Meters

Back to 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

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

Coach Vaughan Running Program

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Stonebridge Ranch Triathlon

2009-10-04T17:00:00.003-05:00

I had hoped to compete in this race before the end of the season. As the state championship it was worth some bonus points in the SMW Rankings. This race features a 750 Meter Pond Swim - which plays to my strengths. Unfortunately my boss had me on standby for travel on Sunday, and as such I was not sure if I was going to be able to do the race. Late in the week I got the OK for the race, and I signed up on Thursday night.

The weather was really nice race morning. After getting transition set up, I did a two mile run for a warm-up. I was in the fourth wave for the swim, so it was a bit of a wait until it was time to go.

The water seemed a bit colder than last year - but very nice nonetheless. I lined up on the far inside of the race course. I had clear swimming from the start. However as I was approaching the first buoy I was too far on the inside. And there was some guy next to me who was not correcting his swim and he was blocking my path. So I let him go by and then I took the correct line and by the way blocked him! I am not sure but I think I swam too far on the outside between the first and second buoys. Once we made the last turn we were heading straight into the sun. You could not see the finish or the last buoy. I sighted along the shore and pushed what I thought was much harder than last year. However, coming into the finish I was sighting alot even though I could not see anything. My swim time was 13:11, I did not know it at the time, but I was third out of the water in my wave.

Third out of the water.

My transition to the bike was uneventful - always good! The bike starts up hill and that is always challenging coming off the swim. My quads were screaming. But - I settled down pretty quickly and was riding strong and hard. By the end of the first loop two masters had passed me but these guys were both in sight. On the second loop another master got by me right at the end of the bike.

Fourth after the bike

Just like the bike, the run climbs the same hill right off the start. Right off the bat I got the first master. Before the turnaround I got two more. I passed the last master sometime in the last mile. None of these guys gave much struggle. He, he!

First Master after the run.

I thought that this was a pretty strong race, but relative to last year it was slower. Regardless you can't argue too much with first overall master!

Links for 2009-09-27 [del.icio.us]

2009-09-28T00:00:00-07:00

5.9 mile route from Lifetime Plano

Links for 2009-09-25 [del.icio.us]

2009-09-26T00:00:00-07:00

Twitter’s Latest Valuation: $1 Billion - Bits Blog - NYTimes.com
Twitter, the fashionable microblogging service, is set to close a round of financing of around $100 million that values the three-and-a-half-year-old start-up at $1 billion, according to a person briefed on the company’s plans.

Workout Notes 2009 Week 38

2009-09-20T16:16:00.000-05:00

Sunday night I flew down to Houston for some mandatory training at headquarters. After Sunday's race, and the travel I was completely bushed. Monday morning the best I had in me was 30 min easy. Tuesday morning I managed to do my plyometrics. Wednesday I flew back to Dallas and then headed to the old pool to knock out my swim. Both Tuesday and Friday, I went for a longer number of reps - which felt pretty good. I will probably have to do more of that sort of thing. Thursday I decided that after 9 weeks it was time to do the transition to some speed work. I knocked out a 20 minute fartlek. Thursday night I started feeling like a cold was coming on. I took some cold medicine before bed and I felt crappy on Friday, but I still managed a strong swim. Friday night I had a couple of Mararita's at OTB which seemed to kick the pants of the cold virus. Saturday morning I got up and rode the bike over to RBM and then hooked in with th 8:05 ride. Super Dave was in the pack as well; we had a good chat. We did the first loop and then waited for the 9:05 ride and did it again. Very nice. And Fast. Sunday I got up at ODark Thirty and rode out to UTD and back, picked up Vic at her garage, Rode out to UTD again, where we met Marius and then we went up to McCreary and Parker in Parker Texas. Almost 50 for Sunday. Good bike for the weekend.

Monday Sept 14: 30 min easy - 3.2 miles Houston

Tuesday Sept 15: Circuits wk 9 - Houston - 5.5 miles run.

Wednesday Sept 16: Lifetime Dallas - 500 WU, 9x100 on 1:50; 200 kick; 18x50 on 55; 200 kick; 250 easy; 10x25 (fly, 2xback, 3x breast, 4x free) on 40 - 3200M Swim (163)

Thursday Sept 17: 30 min run w/20 min fartlek 4 miles run. (165)

Friday Sept 18: (wk 11)1000WU, 10x100 pull on 1:50, 250, 10x50 on 55, 250, 200 Kick/fins - 3200 Meter Swim (166)

Saturday Sept 19: - RBM ride with Super Dave (Ave 19, CAD 86, ride time 2:52) - 54.7 miles bike.

Sunday Sept 20: AM ride - solo, then with Vic and Marius, then solo, (ave 16.6, CAD 75, ridetime 2:54)48.2 Miles Bike.

Weight: 163-166

Total for the week:
Run - 18.2 Miles
Bike - 102.9 Miles
Swim - 6400 Meters

Total for Sept:
Run - 75.9 Miles
Bike - 139.5 Miles
Swim - 19700 Meters

Back to 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

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

Coach Vaughan Running Program

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Workout Notes 2009 Week 37

2009-09-19T17:35:00.000-05:00

Sunday night we spent the night in Marble Falls Texas. Monday morning I got up early and jogged up the high school to do my Plyometrics. Tuesday it was back tot he routine; a nice swim at lunch. Wednesday I hit my run pretty hard it was 90+ degrees outside, and I managed to run 8 miles in 61. Tough! And I paid for that run on Thursday, I was dragging for my plyometrics. Friday was more distance on the swim, a nice change. During my swim I got the brilliant idea that I should do the Prairieman Sprint Triathlon on Sunday. So on my way home from work on Friday I stopped by RBM and registered. Saturday is was raining but I thought I would do an hour on the bike anyway and try some pace. I figured my legs were pretty shot from all the running I had been putting in. And of course the race on Sunday, where it was raining like a mutha but somehow I managed to finish third overall.

Monday Sept 07: Circuits week 8 (Marble Falls HS) - 5.5 miles run

Tuesday Sept 08: 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 55; 250 Pull; 8x25 on :30 odds with 0-1 breath; 250 kick - 3200M Swim Lifetime Plano (168)

Wednesday Sept 09: 61 min 8.0 mile run (165)

Thursday Sept 10: Circuits Week 8 - Carpenter Park 5.5 miles run (166) (Dragging)

Friday Sept 11: 500WU, 500 pull, 400, 400 pull, 300, 300 pull, 200, 200 pull, 100, 100pull, 200 Kick - 3200 Meter Swim(168)

Saturday Sept 12: Bike down to RBM and back. Ave 17.5, CAD 82, Ridetime 69:58 20.4 mile bike.

Sunday Sept 13: Prairieman Sprint Tri. 500M Swim, 16.2 miles bike, 6.2 Miles Run.

Weight: 165-168

Total for the week:
Run - 25.2 Miles
Bike - 36.6 Miles
Swim - 6900 Meters

Total for Sept:
Run - 57.7 Miles
Bike - 36.6 Miles
Swim - 13300 Meters

Back to 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

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

Coach Vaughan Running Program

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Prairieman Sprint Triathlon

2009-09-17T21:58:00.003-05:00

I had been planning to run the Stonebridge Ranch Triathlon on Sept 27. However, it was becoming very clear to me that travel was likely to interfere with that plan. While I was doing my swim on Friday, it occurred to me that the Prairie Man Half Iron and Sprint were this weekend. Of course it was going to rain too. Well it was raining. For a fleeting minute I toyed with the idea of doing the half iron. But that was too much time out of my Sunday. So when I got back to the office I called Fran for approval to do the Sprint, which was granted. After work I stopped by RBM on my way home and registered. They must have thought I was out of my mind given the impending weather: rain out the wazoo.

Sunday morning I got up at ODarkThirty. It was raining like crazy. I needed to leave by 0500, but I missed that cutoff by a few minutes. Then I realized that the truck had no gas. Jeez. I hit the gas station and the pump did not work. Moved to the other pump. That one did not work. Double Jeez. Drove to the other gas station and loaded up. Iron Jack the race promoter is a notorious hard ass. Be there by 0615 or don't race. It was pouring down rain - did I mention that - so I could not drive too fast. Then I took the wrong exit on the highway. Triple Jeez. Finally I got to the park at 0610. Wow, close call.

I got all the gear together and got on the bike and rode the mile or so from the car park to the transition and set up my transition. Pretty soon people were beginning to gather for the obligatory race meeting. I had not done any material warm up - not great. I dumped the rest of my clothes in the bag I had at transition and stood shivering in the rain for an eternity before Jack finally turned up. After an even longer eternity Jack finally decided to let us get in the water!!

The first wave in the water was my group - everyone over 35 doing the sprint. The water in Joe Pool Lake was 82 degrees, lots warmer than the air and the rain. It felt great. I lined up as far to the inside of the start as I could get. There were a few folks lined up in front of me. When the gun went off I found myself in the middle of a pack of maniacs. Right away some idiot swam right over me. Sheesh. In retrospect, I probably should have made a beeline to the far inside and swam around the pack. Instead I used a couple of pointy elbows to keep the masses at bay. As we got close to the first turn, I started taking on water with each attempted breath. All of a sudden I started to panic. After a few more useless strokes I switch to breast stroke in an attempt to prevent drowning. I did about 10 meters of breast around the first turn and then calmed myself down and concentrated on long smooth strokes. From there I was fine, I was quickly out of the pack. I made the turn around the second buoy with no problem and headed home. There was one guy nearby and I did my best to put the hammer on him. Unbeknown to me, at the time, I was the third one out of the water.

Third out of the water...Only one other swimmer in sight?

Did I mention that it was pouring down rain? In spite of that I got my shoes, sox, glasses, number belt and helmet on. Then I grabbed the bike and sprinted for the exit.

I could not see anyone in front of me. There were some twists and turns necessary to get out of the park and I was not entirely sure I was heading the right way. Finally I got out on the main road and not too long after that I spotted two bikes up ahead. It took another few minutes before I got to them and made the pass. The first part of the race was out and back on this main stretch of road. When I got to the turn around I knew that I had been leading the race because no else had come back down the road. That did not last long as I was passed in very short order. The second part of the ride went back to where we turned coming from the park and then several miles beyond that point before turning around a second time and heading back to the start. I was passed two more times before the second turnaround. At the turnaround one of the guys who had passed me was stopped. Apparently he had flatted out. That moved me back to third. I held that position until just as we turned back into the park when another guy passed me. I followed him back to transition, where I jumped off my bike and blew by him in the transition.

Third off the bike.

The two yahoo's in front of me had a pretty big lead. In fact they were out of sight. Generally bikers are not great runnner's. I was looking for signs that I could run at least one of these dudes down. There was a big gap between first and second as well. I would occasionally catch a glimpse of number 2 and I pushed really hard to close the gap. There was a turn around point at about mile two, which gave me confidence, but it was a false hope. Basically the three of us ran solo. The second place guy and I ran nearly the same time while the winner put more time against the two of us.

Third after the run.

Now the question became, how fast would the youngsters from the second wave be? And the answer was that they were not fast enough to beat out the three of us geezers from the first wave! I was third overall and first master.

Cooldown run. Much better with a shirt, a hat, a drink and the training shoes (Brooks Launch)

First Overall Masters

Workout Notes 2009 Week 36

2009-09-13T13:23:00.000-05:00

The ankle has stopped complaining.

Monday, I did my plyometrics; the workout felt great. But by the evening my legs were sore presumably from the workouts combined with the nearly 150 miles on the bike over the weekend. I was dragging for Tuesdays Swim. I was supposed to the 200 repeats in 3:30 and the 100s on 1:45. Nope.

Wednesday the drag continued. I was a few minutes slower on the eight mile loop. Circuits on Thursday were better however.

Friday I stayed home from work so I swam early at the Garland club. After school we packed the kids up and drove to Austin for Marissa's labor day tournament. Marissa had games at 0900 up in Round Rock so that meant I needed to be out the door at 0500 if I wanted to run. Saturday I headed south to the UT campus and then on to the State Capitol. Sunday I just did a loop of UT.

Monday Aug 31: Circuits week 7 Carpenter Park - 5.5 miles run (163)

Tuesday Sept 01: 500 WU, 5x200 on 4; 100 pull, 5x100 on 1:50; 150 kick; 5x50 on 55; 250 pull, 250 kick, 200 swim - 3200M Swim Lifetime Plano (165)

Wednesday Sept 02: 63 min 8.0 mile run (162)

Thursday Sept 03: Circuits Week 7 - Carpenter Park 5.5 miles run (164)

Friday Sept 04: 100 WU, 3x300 (as Kick, Pull, Swim), 3x(3x100 on 1:45, 6x50 on 55 (middle set pull); 100 kick), 100kick - 3200M Swim Lifetime Garland (163)

Saturday Sept 05: Austin - 87 min - From Ramada to Capitol and back. 11 miles run.

Sunday Sept 06: Austin - 66 min - From Ramada to UT and back. 8 Miles Run

Weight: 162-165

Total for the week:
Run - 38.0 Miles
Bike - 0.0 Miles
Swim - 6400 Meters

Total for Aug:
Run - 97.2 Miles
Bike - 420.7 Miles
Swim - 25200 Meters

Total for Sept:
Run - 32.5 Miles
Bike - 0.0 Miles
Swim - 6400 Meters

Back to 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

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

Coach Vaughan Running Program

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August Workouts

2009-09-04T13:09:00.004-05:00

While July was a month in transition, August turned out to be fairly chaotic! I started the month somewhat strong racing the Two White Dogs Duathalon. And I was feeling very strong and getting pumped up to do some Sprint Triathlons. But then I crashed the bike which was a small setback. And then I sprained my ankle, which was a much bigger set back. Nevertheless I sucked it up and instead of a sprint triathlon I closed the month with the Hotter N Hell 100 mile bike ride, which was amazingly fun.

First Week of August
Run - 12.2 Miles
Bike - 29.3 Miles
Swim - 0 Meters

Second Week of August
Run - 18 Miles
Bike - 116.5 Miles
Swim - 6400 Meters

Third Week of August
Run - 23.5 Miles
Bike - 52.5 Miles
Swim - 6400 Meters

Fourth Week of August
Run - 19.5 Miles
Bike - 76.1 Miles
Swim - 6000 Meters

Last Week of August
Run - 18.5 Miles
Bike - 146.3 Miles
Swim - 6400 Meters

Last Day of August
Run - 5.5 miles.

Total for August:
Run - 97.2 Miles
Bike - 420.7 Miles
Swim - 25200 Meters

Total for 2009:
Run - 1002.05 Miles
Bike - 1927.7 Miles
Swim - 199406 Meters

Back to:

2009: January * February * March * April * May * June * July

2008: January * February * March * April * May * June * July * August * September * October * November * December

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Workout Notes 2009 Week 35

2009-08-30T19:30:00.001-05:00

I am not sure why, but even after "resting" my ankle, with two days of biking last weekend, it was still pretty achy on Monday. I did an easy run with strides, situps and pushups but I bagged the plyometrics. The ankle was still acting up in the pool on Tuesday. Everytime that pushed off the wall, I got a subtle warning that things are still not healed. But I did not let that stop me from trying my usual 8 mile run on Wednesday. And for the first time, I ran without wrapping the ankle. I was able to run pretty hard actually without pain. And without much pain in recovery. Thursday I did my full plyometic routine and I had a very good swim on Friday.

Saturday I drove up to Wichita Falls and did the Hotter N Hell 100 mile bike. That was a lot of fun. Absolute blast.

And on Sunday, I rode 46 miles with Vic and Terry. Definitely some heavy legs, but it was good to get our there nonetheless.

The ankle is still swollen, but the bruising is nearly gone.

Monday Aug 24: Easy Run to Carpenter and back w/8x100 strides, 140 crunches, 80 pushups 5 miles run (163)

Tuesday Aug 25: (wk 8)500 WU, 500 pull, 300, 2x150, 4x75, 200 kick/fins, 300 pull, 2x150, 6x50 on 55, 200 kick/fins - 3200 Lifetime Plano (164)

Wednesday Aug 26: 60 min run 8.0 mile run (161)

Thursday Aug 27: Circuits Week 6 - Carpenter Park 5.5 miles run (163)

Friday Aug 28: (wk 8)500WU, 500 Pull, 400, 2x200, 4x100 on 1:50, 400 pull, 3x200 - 3200(165)

Saturday Aug 29: HH 100 100.1 miles bike.

Sunday Aug 30: Ride up to McKinney Airport via Lake Lavon with Terry and Vic - Ave 16.9, CAD 71, Ride Time 2:43 - 46.2 miles bike.

Weight: 161-165

Total for the week:
Run - 18.5 Miles
Bike - 146.3 Miles
Swim - 6400 Meters

Total for Aug:
Run - 91.7 Miles
Bike - 420.7 Miles
Swim - 25200 Meters

Back to 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

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

Coach Vaughan Running Program

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Hotter N Hell 100

2009-08-29T18:45:00.003-05:00

It turned out that this weekend the girls had no soccer and no gymnastics. A pretty rare occurrence. There were no triathlons this weekend, and even if there were, given the state of my ankle, I am not sure racing a triathlon would have been the best thing.

I am not sure when I noticed it, but at some point it occurred to me that this weekend was the Hotter N Hell 100 mile bike extravaganza.

I checked with Fran and she was cool with the idea. My Buddy SuperDave had mentioned to me several times that I should check this thing out. So I sent him an email and sure enough him and his brother, SuperMike were both heading up there. Perfect.

I hit the sack early last night, and then got up at 2:15 AM to meet Dave and Mike. We hit the road up to Wichita Falls Texas at 3:00 AM. The ride was uneventful and were there a bit after 5:00 AM.

After a pretty short check in procedure, Dave and I woofed down some eggs and sausage for breakfast and I woofed down a couple of cups of bad coffee as well. Then we got dressed, got the bikes and headed to the start.

After the singing of the Anthem (I found out later Carly Patterson did the honors), Shephard Air Force Base sent some T38s for a fly over. They came over in missing man formation presumably in tribute to Ted Kennedy. Then they fired off a big cannon and we were off. Sort of. Well not really.

The road was packed. It took us a few minutes before we could scoot the bikes along with one foot on the ground and one in the pedal. A few more minutes and we were at the start line and _then_ we could actually ride!

It was an amazing thing to be riding in a pack of bikes that stretched out in front of me as far as I could see.

It was also easy to get caught up in hammering away. Mike suggested a top speed of 22. And so we rode this way for the first 20 miles.

There were rest stops every ten miles. After the 20 mile rest, the crowd thinned out and we were able to hook in on the back of whoever was putting the hammer down. Lots of fun. We were flying along until Mike suggested a stop at the 50 mile rest stop.

I got off my bike and someone came walking by with a tray of cookies. I'll have one of those, thank you very much! And then there were people walking around with big pitchers full of Ice and Water or Ice and Gatorade. I opened my water bottles and they loaded them up. Too Cool. Then I noticed that they were serving some polish sausage with kraut in the back. I grabbed one of those too. Dave was skepitcal, but he also could not resist. The perfect snack!

We got back on the bikes, found some speedsters and made our way to the 80 mile rest area - which was actually at 75 miles according to my odometer. There we loaded the bottles up again. I had another cookie and some jelly beans.

The riders were not going nearly as hard now. After 10 miles, I decided it was time to take control and I put the hammer down. I did a strong pull for a couple of miles. When I sat up, this guy on a Cervelo Tri bike said, "dude, your lost your friend a while back there." I could not see either mike or dave. I took a bit of a rest, then I started picking off the pack. I hooked took some pulls with some other guys and then found myself back by myself. But I had caught back up to Cervelo dude and invited him to come along. I pulled for several more miles until about 97, and then I sat on Cervelo guy for the last three miles into town.

Dave and Mike Turned up a few minutes later, so all was good.

Overall this was a really fun event.

Stats: 100.1 miles, Ave Speed 20.6, Ave CAD 81, Ride Time 4:50:28.

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Workout Notes 2009 Week 34

2009-08-29T18:40:00.000-05:00

It was a tough week having to deal with the gimpy ankle. I spent most of the week icing the crap out of it. I brought the industrial strength ice pack that I got when they fixed my knee to work with me to keep that sucker iced down. The standard recipe for a sprain is RICE, where the "R" means rest. Unfortunately I don't do rest very well.

Monday I took it easy. Instead of plyometrics, I did an easy 4.5 mile run with 80 pushups and 140 crunches. That went pretty well, so Tuesdays I hit the pool for 3200M Swim. The ankle hurt a bit pushing off the wall, but given that it was a 25M pool, I only had to do 128 pushes off the wall. Simple! Post swim my weight was at 169!! OK thats like the highest in a year. Must be the bowling ball that appears to be wrapped around my foot. Sheesh!

Logan wanted me to do Plyometics with her on Tuesday, and so I did a light set and that felt ok too. Wednesday I decided to see if I could run. I headed out on my eight mile loop. Things felt pretty good for the first five miles. Then the pain kicked in so I aborted the run early. Thursday I tried my circuits, and they went well. But my foot hurt on Friday.

Friday was really hectic. I met some old co-workers for lunch. That took way some time from my swim; I only got in 2800M. Then I did the light plyometic circuits with Logan.

Both Marissa and Logan were scheduled to play in the Plano Premier Qualifying Tournament over the weekend. (In fact the girls went undefeated in six games and both girls qualified for Division 1). But that left little time in morning for workouts. Saturday I met Terry and rode down to LBJ with him. Then Terry headed home, and I rode down to WRL via the creek trail. It had rained Friday and there was LOTS of mud and water on the trail. And it was dark. So that was a bit treacherous. For the return home I headed up Hillcrest Road instead. And because it was so slow going down the trail, I had to hammer it home. Sunday I only had 75 minutes. Instead of running, I did a short bike, which I hope will make my foot pleased.

Good News: I did not hurt myself over the weekend, ending the two week trend!

Monday Aug 17: Easy Jog to Carpenter and back 4.5 miles run (167)

Tuesday Aug 19: 500 WU, 500 Pull, 5x100 on 1:50, 250 pull, 5x50 on 55, 300 pull, 2x150 on 3:00, 100 kick, 200 pull, 300swim- 3200 (169) (plus 1.5 miles run with Logan)

Wednesday Aug 20: 55 min run 6.5 mile run (164)

Thursday Aug 21: Circuits Week 5 - Carpenter Park 5.5 miles run (161)

Friday Aug 22: 500WU, 2x200 on 4, 4x100 on 1:50, 4x50 on 55, 100 easy, 400 pull, 300, 200 pull; 300 pull, kick - 2800 (plus 1.5 miles run with Logan)

Saturday Aug 23: Ride to WRL - Ave 16.8, CAD 71 3:09 Ride time - 53 miles bike.

Sunday Aug 24: Ride to Meandering Way - Ave 16.4 CAD 74 Ride Time 1:24 - 23.1 miles bike.

Weight: 161-169

Total for the week:
Run - 19.5 Miles
Bike - 76.1 Miles
Swim - 6000 Meters

Total for Aug:
Run - 73.2 Miles
Bike - 274.4 Miles
Swim - 18800 Meters

Back to 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

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

Coach Vaughan Running Program

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Day Two

2009-08-17T17:27:00.003-05:00

Not sure why, but 48 hours after the injury, the bruising has started to appear. Nice Huh?

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Workout Notes 2009 Week 33

2009-08-16T18:30:00.005-05:00

Monday through Friday's workouts felt great. I was not dragging at all during circuits and I had a really strong run on Wednesday. It felt as though the workouts were really coming together. I had planned to due the "beat the heat" sprint tri at the end of this week. However, on Monday they announced that the race was to be postponed by one week. That timing might have been pretty good except that on Saturday I mangled my ankle running in the am. I did wrap it and go for a really strong bike ride on Sunday. And the ankle started to feel really good during the ride. Still I am not sure about racing on it. Sheesh.

Monday Aug 10: Circuits Week 4 - Carpenter Park 5.5 Miles Run(162)

Tuesday Aug 11: (wk 5)500 WU, 5x100 on 1:50pull, 5x100 on 1:50, 4x75 Kickw/ fins on 75, 4x75pull on 75, 4x75 on 75, 6x50 pull on 55, 6x50 on 55, 200 kickw/fins- 3200 Meters(165)

Wednesday Aug 12: 59 min run from lifetime plano. Smokin fast! 8.0 mile run (163)

Thursday Aug 13: Circuits Week 4 - Carpenter Park 5.5 miles run (163)

Friday Aug 14: (wk 6)500WU; 5x100(25 kick, 75 swim, 25s/50K/25S, 25S/75K; 25K/75S, 75s, 25K); 2x(10x25 kick on 30 Fins, 5x50 on 55; 250 pull); 200 Kickw/fins; 250 Pull, 250 Swim- 3200 Swim (164)

Saturday Aug 15: Sprained Ankle during 4.5 miles run.

Sunday Aug 16: Wrapped the ankle and rode down and around WRL. (17 ave, cad 76, 3:03 ride time) 52.5 Miles Bike.

Weight: 162-165

Total for the week:
Run - 23.5 Miles
Bike - 52.5 Miles
Swim - 6400 Meters

Total for Aug:
Run - 53.7 Miles
Bike - 198.3 Miles
Swim - 12800 Meters

Back to 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

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

Coach Vaughan Running Program

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Two for two

2009-08-15T08:20:00.005-05:00

This is the second Saturday in a row that I have badly hurt myself. Last week I crashed the bike and wound up with a nasty road rash and hematoma on my right hip. Today I sprained my right ankle.

I was out early for a planned 12 mile run. I was about three miles into the run, when I rolled my ankle over the side of the curb. Badly. Really Badly. Loud Pop. Crunching. Severe pain. Lots of colorful language.

I had been hoping to do the Beat the Heat Triathlon next weekend. Now I am not sure that will happen.

Good Grief.

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Yahoo - What a bunch of Knuckleheads

2009-08-11T17:28:00.002-05:00

Yahoo is shutting down Geocities. This is what they had to say about that:

Beginning on October 26, 2009, you will no longer be able to use GeoCities to maintain a free presence online

Well that is just great.

Geocities pretty much sucked anyway. You could not do much with the free site as there were lots of limitations on bandwidth and so forth. Still, when I started this blog, I put enough content out there on geocities that it would have been a pain to move. I had abandoned Geocities in favor of several other choices long ago. But that original Geocities content was still out there and still being used on this blog to drive among other things several images in the base template.

Well now that they are closing the site, I was put on notice that I must move the content.

Which I did. Mostly to Flikr, which is another Yahoo site. Which also raises the question as to why they did not make it easier to move this crap to Flikr. And it also raises the question as to whether I will have to go through this headache again if Yahoo decides to abandon Flikr down the road.

To add insult to injury, when I tried to delete my site, they ask me:

We're sorry you have chosen to cancel your membership and delete your home page. At Yahoo! GeoCities, all our members are important to us, and we're constantly trying to enhance our services and strengthen our community. If you have any thoughts on how we can improve membership at Yahoo! GeoCities, we'd love to hear them!

HOW ABOUT DONT KILL GEOCITIES COMMUNITY?? And if you are going to kill the community, then DONT ASK ME HOW TO IMPROVE THE COMMUNITY!!

What a bunch of idiots.

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Workout Notes 2009 Week 32

2009-08-09T18:30:00.003-05:00

I really must have dehydrated the crap outta myself at last Sunday's Duathlon. I felt like I was fighting the recovery from that race all week. Tuesday's and Friday's there are a couple of cats that tend to swim at the same time as me. These dudes can swim and are generally doing 4000 meters per session. This is not good; I have this feeling that I will be swimming with these guys soon. Wednesday it was 95 degrees when I got back from my run at noon. If it stays this warm, I may have to reset my schedule and run at ODarkThirty.

Friday Night they had a "lock in" for the girls at Reagan's Gym. Marissa and her buddy Kaitlyn stayed up there until 11 and then they slept at Kaitlyn's house. Reagan, Logan and Logan's pal Avery slept at the gym. Fran picked Marissa up on Saturday at 0800 and hauled her to soccer practice. Meanwhile I was under orders to pick up the other three by 0900 and get them home. Meaning that if wanted to ride the bike I had do it really, really early. In fact, I pulled out at 0500 and did 53 miles down to White Rock Lake and Bake. I had a bit of an unfortunate accident on the way back as well. In spite of that I got back in plenty of time to pick up the kids.

Sunday morning, Victoria and I did the WRL, Mesquite, Summervale, Rowlett loop. On the way back we had a very nice wind to our back and were hammering between 25 and 30 MPH. Fun!

Monday Aug 03: Circuits Week 3 - Carpenter Park 5.5 Miles Run(159)

Tuesday Aug 04: 3x(100 swim, 100 kick, 100 pull, 2x100 on 1:50, 1:45, 1:40)), 500 pull, 2x(4x50 on 55, 50 kick), 500 pull, 200 - 3200 Meters Swim (162)

Wednesday Aug 05: 65 min run from lifetime plano. 95 degrees. Too damn hot to do anything. Lots of stopping. 8.0 mile run (160)

Thursday Aug 06: Circuits Week 3 - Carpenter Park 5.5 miles run (161)

Friday Aug 07: 500, 4x50 kick/fins on 65, 200 pull, 2x(2x100 (25 fast/easy) on 1:50; 200 pull under 3); 2x(2x50 kick on 65, 2x50 swim on 50) 4x75 pull on 75; 5x(50 25kick, 25 swim on 65); 5x50(25 easy, 25hard) on 55, 300 pull - 3200 Meter Swim (165)

Saturday Aug 08: White Rock Lake. 17.7 Ave, 80 CAD, 2:59 Ride Time. 52.8 Miles bike.

Sunday Aug 09: WRL, Mesquite, Summervale, Rowlett w/Vic. AVe 16.9, CAD 74, Ride time 3:47. 63.9 Miles Bike.

Weight: 159-165

Total for the week:
Run - 18 Miles
Bike - 116.5 Miles
Swim - 6400 Meters

Total for Aug:
Run - 30.2 Miles
Bike - 145.8 Miles
Swim - 6400 Meters

Back to 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

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

Coach Vaughan Running Program

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They Felt Sorry For Us

2009-08-09T17:10:00.004-05:00

Thirteen Years.

Yep. Thirteen. That's 156 months, just in case you were wondering.

That's how long we have lived in this house.

In all of that time, we have never, EVER, been awarded the highly prestigious, "Yard of Month" award by the Home Owners Association. Apparently they felt sorry for us.

Unless the kids just "moved" the sign from one of the neighbors....I wonder...

Road Rash

2009-08-08T09:43:00.004-05:00

Coming around some runners on the White Rock Creek Trail. I probably could have stayed on the path, but I jumped onto the grass. There was a nice edge on the concrete trail. I rode for a ways on the grass until I found a spot that looked conducive to getting back on the trail. Nope. Hit the edge and went down hard. Ouch.

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