29 August 2010

2010 Perth City to Surf Half Marathon

Duration = 2:43:50 (official time)
Distance = 13.11 (Half Marathon)
Calories = 1661
Max HR = 198
Avg HR = 160
Running Index = 38

Sunday: Half Marathon race
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

Rain was forecast, but it never showed. This was a fun run through beautiful scenery and neighborhoods. The start is in the heart of the Central Business District. The first hill is almost immediate as we climb to enter Kings Park. Kings Park includes the Western Australia War Memorial and the Botanical Gardens. We run over the hill and out the other side before turning around and running back around the other side of Kings Park and out the same place we entered. This adds the 9 kilometers needed to complete the half. The rest of the route is the 12K that was the original City-to-Surf event and draws huge numbers. (The full marathon with 1,500 and the half with 3,000 represent a small part of the over 40,000 total participants.) We complete the first 10K as we rejoin the rest of the runners. (The full marathon run down near the river for the first half and then tuns the half marathon route to the finish.) The middle part of this race is run through local neighborhoods including Subiaco. The final section is in a park and the finish is in sight of the Indian Ocean.

This race is well supported with Powerade and water at all aid stops (roughly every 2km). There is a finishers medal and a finishers t-shirt (only in XL by the time I got there). Plenty of Powerade at the finish. They had run out of the fruit by the time I got there. Just past the finish area is a venue for the sponsors and company teams. There were also food vendors. I got a mango smoothie as it was available from the shortest line. There were shuttles back to Wellington Station near the start. This was a bit painful to wait on sore legs and feet, but the buses were being loaded about as fast as possible and there was a constant stream of them. From the station, I walked back to my hotel, took a shower, ate lunch, and took a nap.

My wife and I finished the day by meeting friends from Michigan who were also travelling in Australia.

Data:
Lap     Time    Lap Time  Max Avg Min Dist  min/mile
A 1. 0:12:45.6 0:12:45.6 169 155 137 1.006 12:01
A 2. 0:25:48.5 0:13:02.9 163 149 142 1.045 10:39
A 3. 0:37:55.7 0:12:07.2 162 152 141 1.060 8:59
A 4. 0:50:23.0 0:12:27.3 169 158 146 1.017 11:37
A 5. 1:02:29.5 0:12:06.5 172 160 147 0.937 10:56
A 6. 1:18:01.5 0:15:32.0 169 161 148 1.261 6:25
A 7. 1:29:26.6 0:11:25.1 171 163 148 0.997 10:52
A 8. 1:41:32.8 0:12:06.2 168 160 149 1.025 8:09
A 9. 1:52:59.0 0:11:26.2 174 163 150 1.020 10:43
A 10. 2:06:19.8 0:13:20.8 179 158 138 1.002 10:14
A 11. 2:18:41.3 0:12:21.5 170 162 152 0.989 9:42
A 12. 2:31:13.1 0:12:31.8 177 170 153 1.042 10:35
A 13. 2:42:16.0 0:11:02.9 191 173 161 1.001 9:37

Take some of these paces with a large grain of salt as there were times the GPS was acting up. Also, the peak heart-rate occurred in the final 1/10 of a mile.

14 August 2010

USAF Week 13 - Long Run (WPAFB)

Duration = 3:39:35
Distance = 14.00 (GPS sensor)
Calories = 1750
Max HR = 163
Avg HR = 139
Running Index = 45

Saturday: long run
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

Warm-up: 5:00 minutes walking
Main: Rest of 14 miles running with heart rate around 140
Cool-down: 5:00 minutes walking

This long run represents a preview of part of the marathon course. I ran the half last year on Wright-Patterson AFB, Ohio, and, except for a block or two, that course didn't include the route I ran tonight.

I started running with thunderstorms in the area, but not right on base. This provided a nice breeze for the first part of the run. There was some light rain as well and this helped keep the mosquitoes down. In mile 2, I hit a porta-potty. I then ran fairly steady until just after the 6-mile point. By this time, I was on the far side of the base. When I hit a HR of 150, I walked it down to 130 and started running again. I maintained this for the rest of the run. At 7 miles, I turned around and retraced the route back to my start. At just under 2 miles to go, I stopped to take advantage of water on the route. I finished with a push for the last mile and then walked back to my lodging.

At this point, I'm feeling pretty good about the upcoming race. Between here and there is a trip to Australia including a half marathon in Perth.

Data:
Lap     Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:15:32.5 0:15:32.5 139 117 82 0.996 14:46
A 2. 0:29:48.6 0:14:16.1 144 137 123 1.001 13:40
A 3. 0:44:01.6 0:14:13.0 149 141 132 1.001 14:12
A 4. 0:58:15.0 0:14:13.4 146 142 133 1.000 14:13
A 5. 1:12:50.2 0:14:35.2 147 141 131 1.000 14:35
A 6. 1:27:10.0 0:14:19.8 147 143 136 1.000 14:19
A 7. 1:42:26.6 0:15:16.6 150 141 124 1.000 15:16
A 8. 1:58:04.0 0:15:37.4 151 142 129 1.001 15:36
A 9. 2:13:57.3 0:15:53.3 151 141 128 1.003 15:50
A 10. 2:29:40.7 0:15:43.4 150 143 128 1.002 15:41
A 11. 2:47:21.5 0:17:40.8 150 135 115 0.998 17:42
A 12. 3:04:39.8 0:17:18.3 151 139 127 1.005 17:13
A 13. 3:23:55.3 0:19:15.5 151 135 119 0.994 18:11
A 14. 3:39:30.2 0:15:34.9 163 153 139 1.001 15:38

12 August 2010

USAF Week 13 - Thursday

Duration = 1:10:40
Distance = 5.00
Calories = 568
Max HR = 152
Avg HR = 140

Thursday: short treadmill session
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 4.5 miles with HR in 140-150
Cool-down: .25 miles @ 3.0 mph

Another short session on the treadmill. After the warm-up, I started running at 4.0 and increased speed until I was in the target range. I peaked at 4.7 mph. When I exceeded 150, I dropped back to 4.5 and stayed there until the cool-down.

I changed the battery in the stride sensor for my Polar HRM, but I was unable to get it working. I'll probably limp along with the current system until after the USAF Marathon next month. After that, I'll replace or repair depending on the likely cost either way.

Data:
Lap   Time    Lap Time  Max Avg Min
1. 0:15:44.3 0:15:44.3 148 123 86
2. 0:28:52.8 0:13:08.5 152 146 139
3. 0:42:14.4 0:13:21.6 150 147 140
4. 0:55:37.2 0:13:22.8 150 147 141
5. 1:10:40.4 0:15:03.2 151 140 120

10 August 2010

USAF Week 13 - Tuesday

Duration = 52:11
Distance = 4.00 (treadmill display)
Calories = 495
Max HR = 168
Avg HR = 153

Tuesday: short treadmill session
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 3.5 miles @ 5.0 mph
Cool-down: .25 miles @ 3.0 mph

Not much to tell. This was a short, fast session. I'd be happier if my heart rate weren't approaching 170 by the time I get to the cool-down. I did compare today with last week which was basically identical. I started with a touch higher heart rate, but I peaked just a touch lower and the recovery curve matched last week resulting in a lower finish heart rate. Really too small over too short a time to be statistically significant, but I'll take any reassurance I can get that I am improving.

Data:
Lap   Time    Lap Time  Max Avg Min
1. 0:14:04.4 0:14:04.4 160 133 92
2. 0:26:06.7 0:12:02.3 165 162 154
3. 0:38:09.5 0:12:02.8 167 165 159
4. 0:52:11.1 0:14:01.6 168 157 132

08 August 2010

USAF Week 12 - Long Run (Busse Woods)

Duration = 2:41:34
Distance = 10.00
Calories = 1252
Max HR = 157
Avg HR = 137
Running Index = 44

Sunday: Long run in Busse Woods
Equipment: Asics Gel-Nimbus 11s, shorts, compression shirts, tech shirt

I was visiting friends in the northwest suburbs of Chicago. A request on the V-Boards yielded Busse Woods Forest Preserve as a place to do my long run this morning. The main loop is 7.7 miles long. This is mostly shaded with few long open stretches. My original plan was 16 miles by running the loop twice and a little. The first lap went well with only one quick stop for fluid balance. A mile into the second lap the buffalo burger from last night caught up with me. If I wasn't also tight on time, I would have finished anyway. I walked back to my car which just finished the 10th mile. While there appeared to be water pumps in several places around the loop, I bought water bottles and carried them.

I had no issues beyond the gastro. The compression shorts worked well.

Data:
Lap     Time    Lap Time  Max Avg Min Dist  min/mile 
A 1. 0:15:17.1 0:15:17.1 145 122 75 0.996 14:51
A 2. 0:29:46.5 0:14:29.4 144 140 133 1.008 14:22
A 3. 0:44:47.2 0:15:00.7 149 138 122 0.989 15:10
A 4. 0:59:17.2 0:14:30.0 151 145 137 1.004 14:26
A 5. 1:13:16.7 0:13:59.5 153 146 129 1.000 13:59
A 6. 1:28:21.6 0:15:04.9 152 143 126 0.976 14:30
A 7. 1:42:27.9 0:14:06.3 157 145 130 1.026 13:35
A 8. 1:58:49.4 0:16:21.5 151 139 117 0.990 16:05
A 9. 2:14:05.2 0:15:15.8 149 142 130 1.006 15:10
A 10. 2:41:23.5 0:27:18.3 137 123 111 0.996 19:28

05 August 2010

USAF Week 12 - Thursday

Duration = 57:47
Distance = 4.00 (treadmill display; foot pod battery died)
Calories = 464
Max HR = 183
Avg HR = 140
Running Index = 42
Max Cadence = 108
Avg Cadence = 86

Thursday: short session
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 3.5 with HR in 130-140
Cool-down: .25 miles @ 3.0 mph

I was going to run longer, but fighting with the Polar stride sensor was pissing me off. It was all over the map. I think I would notice if all the sudden I dropped to a 70 stride/minute cadence from a 90 stride/minute rate. Then, just before the end of the run, the battery packed it in all together. If the variability weren't a standard characteristic of the stride sensor, I would just figure it was the dying battery. However, I think Polar (or at least their sensor) prefers a heel-strike as opposed to a midfoot-strike. It gets flakier the light my impact is.

I may end up getting a Garmin or Suunto HRM to see if they work any better than Polar. I may just drop the stride sensor and just use to heart-rate data.

Before the end, I threw in a quarter-mile sprint in the middle of the last mile. Trying to balance my speed needs with the miles I need for marathon training may have me running doubles (contrary to some recent discussions I've been involved in.)

Data:
Lap   Time    Lap Time  Max Avg Min
1. 0:15:36.2 0:15:36.2 140 122 84
2. 0:29:17.9 0:13:41.7 149 144 138
3. 0:43:11.5 0:13:53.6 152 145 135
4. 0:57:47.4 0:14:35.9 183 149 125

03 August 2010

USAF Week 12 - Tuesday

Duration = 52:12
Distance = 4.00 (treadmill display)
Calories = 499
Max HR = 171
Avg HR = 153
Running Index = 41
Max Cadence = 103
Avg Cadence = 86

Tuesday: short session
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 3.5 miles @ 5.0 mph
Cool-down: .25 miles @ 3.0 mph

This turned out to be a lot more intense than I intended. I'm basically off low HR training for the immediate future. I will start back into low HR training after I recover from the Mardi Gras Marathon in February. Until then, I will be doing intense strength training in preparation for my USAF fitness assessment. As this interferes with the adaptation low HR training provides, I've decided to up the intensity across the board. Also, after I recover from the USAF Marathon in September, I will also being adding some intense speedwork to improve my 1.5 mile times.

Data:
Lap   Time    Lap Time  Max Avg Min
1. 0:14:02.6 0:14:02.6 159 129 86
2. 0:26:06.7 0:12:04.1 168 162 155
3. 0:38:08.2 0:12:01.5 169 166 160
4. 0:52:11.6 0:14:03.4 171 160 133

18 July 2010

2010 Presque Isle Half Marathon

Duration = 2:34:29 (Official Time)
Distance = 13.1 (Half Marathon)
Calories = 1758
Max HR = 198
Avg HR = 170
Running Index = 44
Max Cadence = 98
Avg Cadence = 89

Sunday: race (long run)
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt
Conditions:
Start: 71F, 75% RH, wind S 5mph, clear
Finish: 78F, 50% RH, wind S mph4, clear

Presque Isle Half Marathon, Erie, PA, USA

This was a nice little (~1000 finishers) race. The Erie Running Club provides good support for this fairly flat course. The most notable feature is a hairpin turn in the first mile. Most of the course has some cover from the sun, but this also reduces the amount of air flow. I noticed that I was pushing harder sooner in the race than in previous races.

The only significant issue, other than the heat, I had was severe thrubbage. I rubbed myself raw by the end of the race. I need to remember to wear my compression shorts or apply Body Glide. I didn't notice any issues with my ITB or my muscles.

I need to calibrate the stride sensor to my new shoes as it was reporting long.

Data (from Polar HRM; Time=gun time):
Mile    Time    Lap Time  Max Avg Min
1. 0:12:21.7 0:11:40.7 160 151 121
2. 0:24:13.6 0:11:51.9 164 159 152
3. 0:35:43.6 0:11:30.0 167 163 153
4. 0:47:03.8 0:11:20.2 172 167 155
5. 0:58:25.3 0:11:21.5 175 170 164
6. 1:10:01.2 0:11:35.9 178 171 163
7. 1:21:06.9 0:11:05.7 180 176 171
8. 1:32:25.8 0:11:18.9 182 178 168
9. 1:44:00.5 0:11:34.7 182 178 164
10. 1:55:50.3 0:11:49.8 185 177 166
11. 2:09:44.7 0:13:54.4 183 172 155
12. 2:22:05.5 0:12:20.8 179 174 163
13. 2:34:26.3 0:12:20.8 198 178 164
part 2:35:12.5 0:00:46.2 198 190 180
[Posted 2010-07-21]

15 July 2010

USAF Week 9 - Thursday

Duration = 58:44
Distance = 4.15
Calories = 436
Max HR = 143
Avg HR = 134
Running Index = 46
Max Cadence = 98
Avg Cadence = 84

Thursday: short treadmill session
Equipment: Asics Gel-Nimbus 11s, shorts, t-shirt

Warm-up: .25 miles @ 3.0 mph
Main: 3.5 miles with HR in 130-140
Cool-down: .25 miles @ 3.0 mph

Another short session. I didn't push as hard as Tuesday, but I did run further. I'm feeling good headed into the half marathon on Sunday.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:14:15.9 0:14:15.9 142 125 87 1.001 14:15
A 2. 0:27:45.1 0:13:29.2 143 139 134 1.005 13:25
A 3. 0:41:26.6 0:13:41.5 143 139 129 1.004 13:38
A 4. 0:56:13.5 0:14:46.9 142 136 117 1.006 14:41
1. 0:58:43.5 0:58:43.5 143 134 87 4.148 14:08

13 July 2010

USAF Week 9 - Tuesday

Duration = 38:27
Distance = 3.14
Calories = 332
Max HR = 186
Avg HR = 145
Running Index = 45
Max Cadence = 98
Avg Cadence = 84

Tuesday: short treadmill session
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 2.5 miles @ 5.0 mph (planned; actual included .5 of 7.0 mph)
Cool-down: .25 miles @ 3.0 mph

This was a short, quick session. I wanted to push the pace a bit, so the plan was to run the stress phase at 5.0 mph (12:00 pace). This was going well and I have an eye on my Fit-to-Fight assessment, so I ran the first half of mile 3 at 7 mph (8:34 pace). I am very happy with the result. I had no issues with the mechanics of running at that pace. That was a bit over 4 minutes continuous at the pace (and 1/3 the distance of the assessment). Heart rate and respiration were still climbing when I slowed back to 5.0, but I was still able to get enough air to sustain the effort when I got to the planned end of that burst. I will continue to add speed to my Tuesday session.

The reported pace is likely a bit fast as I haven't calibrated the foot pod to the new shoes and, while the treadmill may have been a bit fast at times, I don't think the peak paces were really as fast as shown.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:13:34.1 0:13:34.1 151 126 82 0.998 13:36
A 2. 0:25:02.9 0:11:28.8 158 153 147 1.003 11:26
A 3. 0:35:53.0 0:10:50.1 186 164 127 1.002 10:48
1. 0:38:26.6 0:38:26.6 186 145 82 3.142 12:13

12 July 2010

Strength Program Redux

Push-Ups Initial Test: 15
Sit-Ups Initial Test: 14

I will be following the 100 Push-Ups and 200 Sit-Ups programs. I will be doing these three days a week. Most weeks this will be Tuesday, Thursday, and Saturday. I will likely move Saturday to Sunday if I do my long run on Saturday. Exhaustion tests will be inserted into the three-day-a-week pattern. I will start on Thursday with Week 1 Day 1 of each program.

Today was the Initial Test. I did fewer push-ups than when I started early last year. I did more sit-ups than when I started early last year. Both tests were with good form and not pushing real hard.

I need to be able to complete 34 sit-ups crunches in one minute to pass the assessment. I need to be able to complete 21 push-ups in one minute to meet the minimum requirement on that test. My goal here is to achieve maximum for push-ups with 44. (50 is maximum for sit-ups which I would love to meet but don't seriously expect this year.)

11 July 2010

USAF Week 8 - Long Run

Duration = 2:28:38
Distance = 10.04
Calories = 1138
Max HR = 150
Avg HR = 136
Running Index = 45
Max Cadence = 98
Avg Cadence = 87

Sunday: long session
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 9.5 miles with HR in 130-140 (pushed a bit at the end)
Cool-down: .25 miles @ 3.0 mph

I could tell right away this was going to be good session. During my warm-up, my heart rate stayed under 100 for the entire 5 minutes. Then, the heart rate was slow to enter the target range. I pushed the speed up to 4.5 until, after the end of the first mile, I hit 140 and backed off. I was pretty steady until 100 minutes when the treadmill rolled-over and had to be restarted. (Only the time starts over; all other values keep running.) After the restart, I worked back to 4.0. I stayed there until after the end of mile 7. I then pushed the speed to 4.1, and then to 4.2. I also allowed my heart rate to rise with a hard limit at 150 which I saw but never exceeded.

The only issues were a bit of stiffness in my left ankle and minor soreness in the right ankle. Both of these worked out nicely over the first few miles. I will wear the current pair of shoes through the race next weekend, then I will switch over to the newer pair for the shorter runs. I expect I will be ready to retire the current pair after the USAF marathon in September.

Data:
Lap     Time    Lap Time  Max Avg Min  Dist  min/mile  
A 1. 0:15:11.3 0:15:11.3 139 115 85 1.000 15:10
A 2. 0:29:03.0 0:13:51.7 141 139 134 1.000 13:52
A 3. 0:43:44.0 0:14:41.0 144 139 134 1.006 14:36
A 4. 0:58:43.2 0:14:59.2 141 137 131 1.004 14:55
A 5. 1:13:41.6 0:14:58.4 141 137 132 1.004 14:54
A 6. 1:28:38.2 0:14:56.6 141 137 132 1.003 14:54
A 7. 1:44:11.8 0:15:33.6 144 136 122 1.004 15:10
A 8. 1:58:43.4 0:14:31.6 143 137 129 1.004 14:28
A 9. 2:12:58.0 0:14:14.6 148 144 134 1.006 14:09
A 10. 2:28:27.4 0:15:29.4 150 141 118 1.007 15:23
1. 2:28:38.3 2:28:38.3 150 136 85 10.042 14:45

08 July 2010

USAF Week 8 - Thursday

Duration = 1:33:45
Distance = 6.02
Calories = 702
Max HR = 147
Avg HR = 135
Running Index = 44
Max Cadence = 100
Avg Cadence = 86

Thursday: sorta-long session
Equipment: Asics Gel-Cumulus 9s, shorts, t-shirt

Warm-up: .25 miles @ 3.0 mph
Main: 5.5 miles with HR in 130-140
Cool-down: .25 miles @ 3.0 mph

I have to stop just getting the one run in during the week, but at least I'm getting it in. No issues during this run. The treadmill was running well under the set speed, but I'm adjusting for heart rate so this isn't as bad as it would otherwise be. I did a quick stop near the end of mile three to swap clothes from the washer to the dryer.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:15:36.5 0:15:36.5 143 124 93 0.997 15:34
A 2. 0:30:16.4 0:14:39.9 141 137 132 1.007 14:33
A 3. 0:47:14.4 0:16:58.0 141 135 98 1.003 15:00
A 4. 1:02:16.4 0:15:02.0 141 137 130 0.997 15:04
A 5. 1:17:17.7 0:15:01.3 147 140 133 1.007 14:55
A 6. 1:33:33.8 0:16:16.1 145 136 120 1.006 16:09
1. 1:33:45.0 1:33:45.0 147 135 93 6.021 15:13

04 July 2010

USAF Week 7 - Long Run

Duration = 2:28:49
Distance = 8.34
Calories = 1249
Max HR = 161
Avg HR = 143
Running Index = 36
Max Cadence = 94
Avg Cadence = 69

Sunday: long run
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt
Conditions: >90F and 50% humidity at the start, some wind from the south that was mostly screened by trees

Warm-up: 5:00 walk
Main: balance of 12 miles with heart rate 130-140 (that was the plan)
Cool-down: 5:00 walk

I knew pretty quick that Plan A was out the airlock. What I settled on was run/walk til dark and call that "good enough". I would try to run near 15:00 pace, but that developed a higher than desired heart rate. I set a limit of 160 at which point I would walk until I was back in the mid 130s. The caused a lot of walking as just walking was keeping my heart rate in the 140s for quite a while before it was finally drop to my target. I used this run outside to get an idea of distances around different "blocks" near where I live. I now have a known route this is ~5 miles around. There is a convenience store on this route that I can use if I need something before I pass my house. I still need to gauge the larger available "block" to determine its length.

This was hard enough with the Polar HRM I use adding its own challenges to the situation. It seemed to loose steps occasionally. This impacts total distance, pace, and cadence. When I'm running I tend to be very consistent around 90 strides/180 steps per minute. When the reported cadence is in the 50-60 strides/minute ranage, I know it is whacked. I didn't run with the GPS sensor today, but that has its own issues. The Polar uses the stride sensor for pace/distance as the priority. It will only use the GPS for speed/distance if the stride sensor is not reporting. I would prefer to have the pace/distance to come for the GPS if it is available while still recording cadence.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:15:45.8 0:15:45.8 152 134 110 1.002 15:43
A 2. 0:31:26.0 0:15:40.2 161 150 136 0.997 15:43
A 3. 0:48:26.0 0:17:00.0 160 145 120 1.003 16:56
A 4. 1:09:58.9 0:21:32.9 154 142 127 1.004 18:48
A 5. 1:28:49.7 0:18:50.8 154 140 125 0.999 18:52
A 6. 1:45:28.0 0:16:38.3 160 151 138 1.005 16:33
A 7. 2:03:31.4 0:18:03.4 159 143 131 1.000 18:03
A 8. 2:22:22.2 0:18:50.8 161 144 124 0.998 18:48
6. 2:28:48.9 0:06:23.8 151 141 128 0.328 19:35

01 July 2010

USAF Week 7 - Thursday

Duration = 44:18
Distance = 3.03
Calories = 372
Max HR = 193
Avg HR = 143
Running Index = 38
Max Cadence = 109
Avg Cadence = 82

Thurday: short session
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 2.5 miles speed pyramid and a fast quarter
Cool-down: .25 miles @ 3.0 mph

It's been a while, so I decided to blow the rust off. After the warm-up, I did a quarter at 4.0, then a quarter at 5.0, then a quarter at 6.0. This was followed with the down side of a quarter at 5.0 and a quarter at 4.0. I then did a quarter at 8.0. The treadmill took a bit to get up to speed. Final peak was probably over 8.0 (closer to 7:00). This was followed with a quarter back at 4.0 and then a quarter walking at 3.0. I finished with a half-mile at 4.0 and the quarter cool-down with a 3.0 walk.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:14:17.9 0:14:17.9 169 125 84 0.998 14:19
A 2. 0:26:35.9 0:12:18.0 193 163 144 1.002 12:16
A 3. 0:43:43.5 0:17:07.6 157 144 129 1.002 17:05
1. 0:44:17.8 0:44:17.8 193 143 84 3.030 14:36

20 June 2010

USAF Week 5 - Long Run

Duration = 2:36:21
Distance = 10.03
Calories = 1143
Max HR = 146
Avg HR = 133
Running Index = 47
Max Cadence = 97
Avg Cadence = 87

Sunday: long treadmill session
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 9.5 with HR in 130-140
Cool-down: .25 miles @ 3.0 mph

I had hoped to run this one outside, but scheduling pushed this late enough that I ran out of daylight. I ran 5 miles with the speed mostly at 4.2 mph, then took a potty break. I ran until 100 minutes had elapsed (not counting the break) and the treadmill stopped. This section was mostly at 4.1. Finally, I finished the session at 4.0 mph until the cool-down. Only in the last mile did my heart rate exceed the target range significantly. I was at my minimum speed of 4.0, so I let it climb. I'll be very happy when I can run a full session at or above 15:00/mile and have my heart rate stay at or under 140.

Data:
Lap     Time    Lap Time  Max Avg Min  Dist  min/mile  
A 1. 0:16:18.7 0:16:18.7 132 118 92 1.000 16:18
A 2. 0:30:39.3 0:14:20.6 137 133 127 1.004 14:17
A 3. 0:44:56.7 0:14:17.4 139 134 121 1.004 14:14
A 4. 0:59:11.9 0:14:15.2 143 136 131 1.005 14:11
A 5. 1:13:25.4 0:14:13.5 141 138 131 1.005 14:09
A 6. 1:34:46.5 0:21:21.1 139 126 93 0.999 15:07
A 7. 1:49:52.4 0:15:05.9 139 136 124 1.000 14:46
A 8. 2:04:58.0 0:15:05.6 140 136 132 1.003 15:02
A 9. 2:20:09.9 0:15:11.9 142 138 135 1.005 15:07
A 10. 2:36:19.7 0:16:09.8 146 140 125 1.003 16:06
1. 2:36:21.3 2:36:21.3 146 133 92 10.029 14:55

17 June 2010

USAF Week 5 - Thursday

Duration = 47:09
Distance = 3.05
Calories = 324
Max HR = 138
Avg HR = 129
Running Index = 45
Max Cadence = 101
Avg Cadence = 84

Thursday: short treadmill session
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 2.5 miles with HR in 130-140
Cool-down: .25 miles @ 3.0 mph

This was a quick and easy session. No real issues. I noted that my heart rate was a touch higher during the warm-up than my baseline. Maybe I'm still recovering from yesterday. Good thing this is planned as a recovery run. Main phase was started at 4.0 mph for 1/4 mile, then I increased to 4.1. This put me in the target range, so I stayed with that speed for the rest of the session. My heart rate didn't start to rise significantly until the last 1/4 mile before the cool-down.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:15:58.9 0:15:58.9 134 122 98 1.002 15:57
A 2. 0:30:30.8 0:14:31.9 138 135 130 1.006 14:26
A 3. 0:46:22.6 0:15:51.8 138 131 114 1.007 15:45
1. 0:47:09.0 0:47:09.0 138 129 98 3.046 15:27

16 June 2010

USAF Week 5 - Wednesday

Duration = 1:15:54
Distance = 5.04
Calories = 517
Max HR = 151
Avg HR = 130
Running Index = 49
Max Cadence = 93
Avg Cadence = 84

Wednesday: sorta-long treadmill session (3/1)
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 3.5 miles with HR in 130-140 (4.0 to 4.2 mph), then 5.0 mph for 1 mile
Cool-down: .25 miles with at 4.0, 3.0, 2.5 and 2.0 mph sections

A good session. Other than having to stop part way through to relieve pressure, this run was completed with no issues. I spent most of it talking with my father on the phone and that made the time really fly by. Again, I had to increase my speed to 4.2 to get my heart rate to enter my target zone. "Oh darn, I have to run faster" :^> I finished the main part of this session with a mile at 5.0 which resulted in a peak heart rate of 151. I quite happy with this result.

I will not be staying with strict low-HR training as I need to develop more speed to score well in the USAF Fit-to-Fight assessment. I'm not really worried about my run (1.5 miles) as I plan to finish in better than 12 minutes. My main concern is the sit-ups. I will need to be able to do 34 in one minute. My current best here is 25. The remaining items are the push-ups (I hope to max with 44 and have done 40) and the waist measurement (I have to beat 39 inches, likely, and hope to get down to under 35). I have until November, but I have an opportunity in August if everything is going well. My only real fear is the new civilian assessors (we used to do this with unit members) who will have a vested interest in failing us to prove that they were needed.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:15:58.7 0:15:58.7 129 115 87 1.001 15:58
A 2. 0:30:08.8 0:14:10.1 137 131 115 1.005 14:05
A 3. 0:44:16.9 0:14:08.1 138 134 124 1.004 14:04
A 4. 1:01:15.8 0:16:58.9 146 130 107 0.995 14:07
A 5. 1:14:45.3 0:13:29.5 151 143 119 1.008 13:17
1. 1:15:54.0 1:15:54.0 151 130 87 5.033 14:23

13 June 2010

USAF Week 4 - Long Run

Duration = 1:30:48
Distance = 6.03
Calories = 646
Max HR = 141
Avg HR = 131
Running Index = 46
Max Cadence = 94
Avg Cadence = 87

Sunday: long treadmill session
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 5.5 miles with HR in 130-140 (Start 4.0; Peak/Finish: 4.2)
Cool-down: .25 miles @ 3.0 mph

I am very happy with this session. I noted that my heart rate had fallen back under 100 before the warm-up walk was complete. I was able to run the entire main phase at 4.0 mph or faster. I ran the first 1/4-mile of the main phase at 4.0 and was still under 130 heart rate. After the next 1/4-mile, I increased this to 4.2. I was finally in the target range by the end of the next 1/4-mile. I was over 2.5 miles into the session before I had to drop back to 4.0 to stay under 140. At 4.75 miles into the session, I noted that the heart rate was trending down and bumped the speed to 4.1. I ran the last 1/4-mile before the cool-down at 4.2 and didn't exceed 140 heart rate before the end of the phase. I also noted a faster recovery than I've seen recently. This seems to indicate the best fitness I've had since I started this cycle. Now, if only I can drop the extra pounds I've picked up since March.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:16:06.4 0:16:06.4 135 117 81 1.001 16:05
A 2. 0:30:39.0 0:14:32.6 139 135 129 1.006 14:27
A 3. 0:45:17.5 0:14:38.5 140 135 128 1.004 14:35
A 4. 1:00:11.1 0:14:53.6 141 136 130 1.004 14:50
A 5. 1:15:00.5 0:14:49.4 137 134 125 1.006 14:44
A 6. 1:30:44.9 0:15:44.4 139 130 113 1.007 15:37
1. 1:30:47.5 1:30:47.5 141 131 81 6.027 15:03

10 June 2010

USAF Week 4 - Thursday

Duration = 49:24
Distance = 3.00
Calories = 355
Max HR = 141
Avg HR = 132

Thursday: short treadmill session
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 2.5 miles with HR in 130-140
Cool-down: .25 miles @ 3.0 mph

Nice easy run. I think I'm finally recovered from the race.

Data:
Lap  Time    Lap Time  Max Avg Min
1. 0:16:32.1 0:16:32.1 141 127 84
2. 0:32:39.6 0:16:07.5 140 136 128
3. 0:49:24.2 0:16:44.6 140 133 114

09 June 2010

USAF Week 4 - Wednesday

Duration =1:00:28
Distance = 4.00
Calories = 486
Max HR = 156
Avg HR = 140

Wednesday: sorta-long session
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 3.5 miles @ 4.0 (started at 5.0)
Cool-down: .25 miles @ 3.0 mph

I can tell I'm still recovering from the half last weekend.  I now know what tired legs feel like.  Overall, I felt much better than yesterday.  I was still a bit stiff at the start.  I originally planned to stay at 4.0, but I was curious to see how I would react to 5.0.  I maintained the 5.0 for the remainder of the first mile.  I dropped back to 4.0 and this resulted in a fairly steady heart rate just below 145.  I think I will do the Wednesday session as a 3/1 for this cycle and my hope is to be able to use 4.0 mph for the 3 and 5.0 mph for the 1.

Data:
Lap  Time    Lap Time  Max Avg Min
1. 0:14:03.5 0:14:03.5 156 129  75
2. 0:29:06.3 0:15:02.8 155 144 139
3. 0:44:09.6 0:15:03.3 148 145 133
4. 1:00:28.2 0:16:18.6 148 140 123

08 June 2010

USAF Week 4 - Tuesday

Duration = 49:47
Distance = 3.00
Calories = 351
Max HR = 141
Avg HR = 131

Tuesday: short session
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 2.5 miles with HR in 130-140 (Peak 4.0; Finish 4.0)
Cool-down: .25 miles @ 3.0

I'm back on schedule. Hopefully I can maintain it.

My left calf was a bit stiff for this session. This did get better as the session progressed, but was still present at the end. The main part was started at 4.0, but I did slow to 3.8, then to 3.6 to stay in the target range. In the second and third mile, I started to loosen up and the heart rate approached the bottom of the range, so I increased back to 3.7, then 3.8. I was steady near 135 at 2.5, so I pushed back to 4.0. I was just hitting 140 when I finished that "lap" and started the cool-down "lap".

Data:
Lap  Time    Lap Time  Max Avg Min
1. 0:16:45.7 0:16:45.7 141 125 91
2. 0:33:04.7 0:16:19.0 138 135 128
3. 0:49:46.5 0:16:41.8 140 132 112

06 June 2010

Dexter - Ann Arbor Run

Duration = 2:28:48 (Official Chip Time)
Distance = 13.11 (Half Marathon)
Calories = 1602
Max HR = 191
Avg HR = 165
Running Index = 45
Max Cadence = 100
Avg Cadence = 93

Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

This was the race I'd hoped to be training for following the Bataan Memorial Death March. Due to time constraints, this race requires runners to maintain 13:00/mile pace for most of the course. I was concerned about maintaining this pace as I was just getting back to training. I used the Bolder Boulder on Monday as a level-set to determine my ability to maintain a pace faster than 13:00/mile. My goal for Bolder Boulder was better than 12:00/mile. This I was able to do with room to spare. I started the Dexter - Ann Arbor Run Half Marathon knowing that I had the speed to maintain 13:00/mile or better. What I didn't know was whether I had the endurance.

My goals for the race were A: to finish (beating the 13:00/mile cut-off), B: PR (beat 2:32:52), and C: beat 2:30:00 (which means I qualify for the Pikes Peak Ascent). This race also completes Week 3 in my USAF Marathon training.

This is a point-to-point race. I parked near the finish and caught one of the first buses to the start. We had access to the school building at the start and there was a large bank of porta-potties in the parking lot. There were low clouds with very few breaks before the start. The previous night had had severe weather including torrential rain and even tornadoes in the region. The start was delayed by half an hour due to a tree across the course.

I started very near the back of the pack. At one point I may have had five runners behind me and I could hear the vehicles that were following the last runners. The course makes a small loop from the school into the town of Dexter before crossing the Huron River just past downtown. There was a band playing in town. On the bridge over the river you could see the size and rate of the river flow. We would follow the river for most of the course. The road is described as rolling, but some of the hills have a noticeable grade. Most of the course is tree-covered, but that was less of an issue as the clouds blocked the sun most of the time. There was even once that there was a slight drizzle, almost a mist. If I had been running harder, I might have found it muggy and humid. In spots, you could see where water had run over the road earlier. There were a couple places that still had a film of water and some mud. I forget where it was, but we did see the remains of the tree that had fallen on the road.

Spectators were sparse, but quite energetic. There was one woman I know I saw three times. There were aid stations every two miles with water; some also had Gatorade. There were musicians at spots along the way and some of the police had the radio up in their vehicles. The final segment is uphill and the finish is on Main Street in downtown Ann Arbor. The Taste of Ann Arbor festival starts just beyond the finish area. You are handed your medal (and a nice medal it is), your water, and have the opportunity for a photo. There is pizza, bread, and oranges available next.

I'm very happy with how this race went. I knew I had the finish in hand unless the wheels came off. About 5 miles out, I figured I had a good shot at the 2:30 finish. I set my target for the final miles to hit mile 13 before 2:30 on the clock as I knew I had taken about two minute to get to the starting line. When I hit the last full mile, I knew I had the 2:30 with room to spare. I felt great during the entire race. Early in the race I was very conservative, but I noted that I was running a heart rate well under what I had done for the USAF Half last September. I started paying attention to the grade and would short and quicken my stride on the ups and increase my pace on the downs. This worked real well and I will have to keep an eye on that for other races. Since the race, I seem to be recovering better than I did in the fall.

This is the last serious race until the USAF in September. I am mostly following Hal Higdon's Novice I program. My shorter races tell me I have the speed for a 4 hour marathon, but I need to develop the endurance. Based on my performance here, I will set a target of 5 hours for the USAF. This is mainly a baseline to guide my training. My A-goal for the USAF is to be their 7 hour cut-off. Everything so far supports this as already achievable. These will firm up as we get closer, but I'm currently thinking about targeting 12:00/pace as sustainable and a stretch goal to beat 5 hours.

Finally, this race achieves one of my goals set at the beginning of the year and that was to set a new PR (Personal Record) in the half marathon.

2010 Dexter - Ann Arbor Finishers Medal
The Half Marathon Finisher's Medal

Data:
Lap    Time    Lap Time Max Avg Min Dist  min/mile 
1. 0:11:38.7 0:11:38.7 159 142 117 0.989 11:46
2. 0:23:21.3 0:11:42.6 158 152 142 0.994 11:46
3. 0:34:48.9 0:11:27.6 170 162 153 1.013 11:19
4. 0:46:09.9 0:11:21.0 171 163 156 0.997 11:23
5. 0:57:14.0 0:11:04.1 176 167 160 1.006 11:00
6. 1:08:28.3 0:11:14.3 172 166 157 0.998 11:15
7. 1:19:40.0 0:11:11.7 169 165 160 0.990 11:18
8. 1:30:50.5 0:11:10.5 180 168 157 0.995 11:13
9. 1:41:48.0 0:10:57.5 176 171 165 1.008 10:52
10. 1:52:32.8 0:10:44.8 177 174 168 0.997 10:46
11. 2:03:36.0 0:11:03.2 176 173 164 1.001 11:02
12. 2:15:10.0 0:11:34.0 183 174 162 1.005 11:30
13. 2:28:54.2 0:13:44.2 191 175 162 1.187 11:34
(last mile through the finish)

02 June 2010

USAF Week 3 first short treadmill run

Duration = 47:40
Distance = 3.08
Calories = 368
Max HR = 151
Avg HR = 137
Running Index = 41
Max Cadence = 94
Avg Cadence = 84

Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: .5 miles @ 3.0 mph
Main: 2.5 miles @ 4.0 mph
Cool-down: .5 miles @ 3.0 mph

This is the first run after returning from Boulder and the start of Week 3. I did this session a bit differently than recent training. I set the speed and left it there. I allowed the heart rate to do whatever it wanted to do. I wanted to get some idea of where I would likely end up. I am happy with the result as I only significantly left the low HR range due to drift later in the run.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:15:51.1 0:15:51.1 143 126 99 1.001 15:50
A 2. 0:30:40.4 0:14:49.3 144 141 135 1.004 14:45
A 3. 0:46:17.6 0:15:37.2 151 144 131 1.005 15:32
1. 0:47:40.9 0:47:40.9 151 137 99 3.081 15:28

31 May 2010

Bolder Boulder 2010

Duration = 1:12:24.74 (Official Net Time)
Distance = 6.21 (10km)
Calories = 870
Max HR = 191
Avg HR = 177
Running Index = 39
Max Cadence = 106
Avg Cadence = 90

Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

This race substituted for my long run of USAF Week 2. My goal was to finish faster than a 12:00/mile pace. This is the hilliest 10K I've ever run. Last year, I ran the Bolder Boulder Remote in Balad, Iraq. This was very flat and only at an elevation of 164 feet. That race is still my PR for this distance. I had minimal training going into this race having taken several weeks off after the Bataan Memorial Death March.

I had to stop briefly to relieve pressure during mile 2. I walked through the water stops that I got fluids from. I didn't get any of the hot dogs, beer, or other food offered during the race. I did get hit by a supersoaker and ran through a couple sprinklers. The weather was great and wind was not a factor. I noticed the climb to the course summit of 5391 feet. The only time I really noticed the elevation was the final climb into the stadium. I just could get as much air as I wanted. I made it to the top and finished string, if not with as strong a kick as I tend to produce. I erred on the side of staying upright under my own power.

I went out a bit fast, but other than that pretty much ran my plan. My cadence is very consistent at 90 strides per minute. The only issues was chafing of my right nipple and significant thrubbage making for a tender spot I noted most when taking my post race shower. I was successful in keeping the effort pretty consistent with the heart rate only climbing during the climbs and some very minimal drift. Peak was during the final climb and on the run to the finish.

Official time was 1:12:24.74 which yields an average pace of 11:39/mile. This is right where I wanted to be and very good considering the mileage leading to the race and the elevation.

I almost forgot to start my HRM. The distances reported were consistently long.
Data (from Polar):
Mile   Time    Lap Time  Max Avg Min
1. 0:10:30.3 0:10:30.3 178 167 113
2. 0:22:57.3 0:12:27.0 183 173 163
3. 0:34:53.9 0:11:56.6 185 179 173
4. 0:46:56.3 0:12:02.4 184 179 168
5. 0:58:35.1 0:11:38.8 185 179 171
6. 1:10:02.5 0:11:27.4 191 181 172
7. 1:12:26.2 0:02:23.7 191 189 187

25 May 2010

First Long Run of This Cycle

Duration = 1:39:33
Distance = 6.03
Calories = 711
Max HR = 142
Avg HR = 131
Running Index = 45
Max Cadence = 95
Avg Cadence = 84

Equipment: Asics Gel-Cumulus 9s, shorts, t-shirt

Warm-up: .25 mi @ 3.0 mph
Main: 5.5 mi with HR in 130-140 (Peak 4.2; finish 4.0)
Cool-down: .25 mi dropping from 3.5 to 2.0

This is actually the end of Week 1. The race next Monday will end Week 2 and the race on Sunday, June 6, will end Week3. Then, I will be back to a more normal schedule.

I dropped the speed to keep in the range, but I drew the line at 16:00/mile pace. There was a brief stop at the end of Mile 2 to swap clothes round in the laundry. Other than that, this was another steady run.

The rest of the week will include the drive to Colorado. I will be trying to run in the morning before I have breakfast and check out. I will run the Bolder Boulder on Memorial Day. I will have a bib with the names of three departed service members whom I have known. One passed a couple years ago, but I didn't hear about it until later. The other two were members of my current unit and died in the last couple of months after long illnesses.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile 
A 1. 0:16:45.4 0:16:45.4 133 117 88 1.002 16:43
A 2. 0:34:13.8 0:17:28.4 139 132 110 1.001 14:47
A 3. 0:49:30.6 0:15:16.8 141 133 114 1.003 15:13
A 4. 1:05:08.6 0:15:38.0 139 136 132 1.005 15:33
A 5. 1:21:03.3 0:15:54.7 140 137 132 1.005 15:49
A 6. 1:39:28.7 0:18:25.4 142 133 115 1.007 18:12
1. 1:39:33.3 1:39:33.3 142 131 88 6.024 16:03

21 May 2010

Slow but Steady

Duration = 48:47
Distance = 3.01
Calories = 341
Max HR = 140
Avg HR = 130
Running Index = 42
Max Cadence = 97
Avg Cadence = 85

Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 2.5 with HR in 130-140 (Peak 4.0; finish 3.8)
Cool-down: .25 miles from 3.5 down to 2.0

I missed yesterday as I didn't get home until nearly midnight and I had an early meeting this morning.

The most important aspect of today's session is that I did not have to walk to keep my heart rate in my target range. Well into the session, I did reduce speed from the 4.0, my starting speed, down to 3.8. This is a great achievement as it indicates that I've loosed the rust in the gears. Next thing will be to maintain 4.0 for an entire session, but I know that will come.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:16:18.1 0:16:18.1 136 120 86 1.000 16:18
A 2. 0:31:48.3 0:15:30.2 140 136 133 1.006 15:24
A 3. 0:48:35.2 0:16:46.9 140 134 117 1.003 16:44
1. 0:48:46.7 0:48:46.7 140 130 86 3.015 16:10

19 May 2010

First Day Back

Duration = 50:22
Distance = 3.02
Calories = 354
Max HR = 142
Avg HR = 130
Running Index = 40
Max Cadence = 100
Avg Cadence = 82

Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: .25 miles (5:00) @ 3.0 mph
Main: 2.5 miles with HR in 130-140
Cool-down: .25 miles (5:00) @ 3.0 mph

I should have figured out some way to get some cross-training in, but it was too easy to veg. I'm paying for that now. I was not able to stay in my target heart rate range without slowing below a run. There is a pace that I just find difficult to maintain. This is between 3.5 and 4.0. Of course, this is where I was needing to stay. My solution was to run at 4.0 until I hit 140 and walk at 3.0 until I dropped below 130.

My next goal race is the USAF Marathon in September. This is Week 1. I should have run yesterday. I plan to run the Bolder Boulder on Memorial Day. I will be doing Week 1 a day behind. Week 2 will likely also be a day behind with the Long Run the race on Monday (an extra rest day before the race). We will pick up the proper days when I get home from Colorado. Finally, I'm signed-up for a half marathon near home a week after the Bolder Boulder. They have a pretty stiff minimum pace and the half is a bit long for this point in the training cycle. I will likely trade for another 10K for the long run at the end of Week 2.

The key will be to stay healthy through the race in September.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:16:34.8 0:16:34.8 140 125 92 1.002 16:32
A 2. 0:33:02.7 0:16:27.9 142 135 125 1.004 16:23
A 3. 0:49:58.9 0:16:56.2 141 132 117 1.002 16:54
1. 0:50:21.8 0:50:21.8 142 130 92 3.022 16:37

21 April 2010

Off for the rest of the month

Last Friday was the visit to the doctor. He doesn't think it is a stress fracture. This is the good news. He does think there is soft tissue damage and I've been told no impact for two weeks. This is the bad news.

I will miss the Trail Half Marathon. I told the race organizer today and this will allow another runner to participate and the field was full. I will start slowly on the 3rd of May and work into training gradually. I will continue with the low heart rate training I was doing before. I will still participate in the Bolder Boulder, but I may drop back to the slower group of Military participants. Depending on how recovery and training go, I will evaluate which race (if any) I run as part of the Dexter - Ann Arbor Run. I'm currently signed-up for the half; however, there is a fairly quick required pace. I did better than that in September, but we will see if I can sustain the needed pace by the time of the expo.

My next goal race remains the USAF Marathon this September. Assuming no injury, I have every confidence in finishing that race under the seven hour cut-off.

06 April 2010

Too Much Time Off!

Duration = 30:07
Distance = 1.83
Calories = 184
Max HR = 140
Avg HR = 121
Running Index = 44
Max Cadence = 95
Avg Cadence = 79

Tuesday: sorta-long session
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Session did not go as planned. I had already decided to repeat last week's plan, but now I figure I need to make a few other changes.

OK, four days off was too much. My left leg was stiff and, part way through the second mile,
I got a few twinges in my right knee. I dropped to a walk and only got one more twinge, then a mostly happy right knee. I still have some lingering soreness and stiffness in my right foot which may be contributing to my other issues. However, the right foot is improving, if slowly.

I plan to do a walk/run sequence. This has worked for me before. I will also walk a bit at work during lunch. I will adjust as needed if improvements cease or significantly slow.

01 April 2010

Bataan Recovery Week 1 - Thursday

Duration = 1:00:14
Distance = 4.10
Calories = 433
Max HR = 141
Avg HR = 132
Running Index = 46
Max Cadence = 99
Avg Cadence = 87

Thursday: sorta-long session
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 5.0, finish 4.2)
Cool-down: 1:00 each 4.0, 3.5, 3.0, 2.5, 2.0

Overall, I seem to be recovering well. I have a couple of niggles (and they are more questions at this point). Tomorrow is a rest day. I'll probably spend part of it doing the first significant yard work of the new year.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile
A 1. 0:14:43.3 0:14:43.3 141 121 77 1.001 14:42
A 2. 0:28:49.9 0:14:06.6 139 135 129 1.005 14:02
A 3. 0:43:22.3 0:14:32.4 140 136 129 1.005 14:27
A 4. 0:58:05.4 0:14:43.1 140 136 123 1.001 14:42
1. 1:00:14.4 1:00:14.4 141 132 77 4.100 14:40

31 March 2010

Bataan Recovery Week 1 - Wednesday

Duration = 30:08
Distance = 2.15
Calories = 201
Max HR = 141
Avg HR = 126
Running Index = 49
Max Cadence = 101
Avg Cadence = 82

Wednesday: short session
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 5.0, finish 4.2)
Cool-down: 1:00 each 4.0, 3.5, 3.0, 2.5, 2.0

I started using a new pair of shoes on this short session. I have a foot that hits a gap in sizes provided my shoe manufacturers. The result is that I get a "as good as I can" fit and hope I can adjust the shoe well enough to not cause problems. I noted the least bit of motion in the heel of the left shoe. I should be able to tame that with a lace adjustment. Otherwise, so far, so good.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:13:51.4 0:13:51.4 140 119 88 0.998 13:53
A 2. 0:26:55.4 0:13:04.0 141 136 126 1.003 13:01
1. 0:30:07.8 0:30:07.8 141 126 88 2.148 14:00

30 March 2010

Bataan Recovery Week 1 - Tuesday

Duration = 1:00:14
Distance = 4.06
Calories = 435
Max HR = 141
Avg HR = 132
Running Index = 45
Max Cadence = 95
Avg Cadence = 87

Tuesday: sorta-long session
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 4.5, finish 4.1)
Cool-down: 1:00 each 4.0, 3.5, 3.0, 2.5, 2.0

Today starts the first full week of active recovery. I actually did better today than Sunday. Recovery seems to be progressing well.

The schedule for this week is similar to my taper week:
  • Monday, rest
  • Tuesday, 60 minutes run
  • Wednesday, 30 minutes run
  • Thursday, 60 minutes run
  • Friday, rest
  • Saturday, walk
  • Sunday, 90 minutes run

Next week (assuming no issues), I will establish my base building schedule:
  • Monday, push-ups and sit-ups
  • Tuesday, 90 minutes run
  • Wednesday, 45 minutes run, then push-ups and sit-ups
  • Thursday, 90 minutes run
  • Friday, push-ups and sit-ups
  • Saturday, walk
  • Sunday, 2 hours run
All running for the time being will be in the low HR target of 130-140 bpm. I need to add the push-ups and sit-ups to meet my USAF fitness requirements. I figured I'd start sooner rather than later.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:15:07.7 0:15:07.7 140 122 86 1.000 15:08
A 2. 0:29:26.7 0:14:19.0 140 137 134 1.005 14:14
A 3. 0:43:53.1 0:14:26.4 141 137 132 1.004 14:22
A 4. 0:59:00.3 0:15:07.2 140 134 118 1.004 15:03
1. 1:00:13.9 1:00:13.9 141 132 86 4.060 14:49

28 March 2010

Bataan Zero Week - Sunday

Duration = 1:00:10
Distance = 4.02
Calories = 427
Max HR = 141
Avg HR = 131
Running Index = 46
Max Cadence = 100
Avg Cadence = 86

Sunday: long run
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 5.0, finish 3.9)
Cool-down: 1:00 each 3.5, 3.0, 2.5; 2:00 @ 2.0

This is the end of the recovery week following the Bataan Memorial Death March. This actually went better than Friday night's session. I can note some effects of the recovery. My pace fell off more than I would expect, but I don't have a lot of recent experience of running without the pack. The large blister on the left heel is still present, but it is improving. I also noted the blister on the left pinky toe also present, but better than I last saw it. A minor niggle I felt in my left ankle earlier didn't show during the run but for one instant. Finally, my outside right hip didn't bother me at all during the run and is only barely noticeable now.

With recovery progressing well, I now turn my attention to my next training cycle. I will be following Hal Higdon's Half Marathon - Novice plan targeting the Dexter - Ann Arbor Run on 6 June. It starts at a lower level than the Novice recovery plan so I figure I am right where I need to be to start.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:17.8 0:08:17.8 133 105 82 0.498 16:39
A 2. 0:14:36.8 0:06:19.0 139 135 131 0.503 12:33
A 3. 0:21:26.6 0:06:49.8 139 136 132 0.503 13:34
A 4. 0:28:37.5 0:07:10.9 140 137 131 0.503 14:16
A 5. 0:35:55.3 0:07:17.8 140 137 129 0.503 14:30
A 6. 0:43:18.5 0:07:23.2 140 138 135 0.503 14:40
A 7. 0:50:59.9 0:07:41.4 141 136 132 0.503 15:18
A 8. 0:59:59.5 0:08:59.6 137 128 113 0.502 17:54
1. 1:00:15.1 1:00:15.1 141 131 82 4.024 14:57

26 March 2010

Bataan Zero Week - Friday

Duration = 30:37
Distance = 1.97
Calories = 204
Max HR = 141
Avg HR = 126
Running Index = 45
Max Cadence = 101
Avg Cadence = 85

Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 5.0, finish 4.0)
Cool-down: 1:00 each 3.5, 3.0, 2.5; 2:00 @ 2.0

This is my first run after the March. I haven't found my notes on how I plan to blend a normal recovery plan with the fact that I am no longer carrying a pack.

I have a few lingering blisters from last weekend. The only niggle I noted was on the outside of the right hip joint and this improved with use. There is an ache in my right foot that I will monitor, but that was less prevalent after the session as well.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:18.7 0:08:18.7 134 107 92 0.498 16:42
A 2. 0:14:36.1 0:06:17.4 141 138 132 0.503 12:30
A 3. 0:21:33.0 0:06:56.9 141 138 135 0.503 13:49
1. 0:30:36.5 0:30:36.5 141 126 92 1.969 15:08

21 March 2010

2010 Bataan Memorial Death March - Data

[Since I had major issues with my primary monitor, the Polar RS800CX and the G3 GPS sensor, I'm having to reconstruct some of the data from a backup GPS logger I had along to support the camera.]

My backup data shows that I added a kilometer to the planned distance. I know exactly where the 10 and 20 mile markers were. I also know where the end of the race was. I'll update this entry as I fill in my best assessment of the data. Currently, I only have three data points.


Start = 21 13:40:23 UTC, , 4344'
Mile 10 = 21 16:58:28 UTC, 03:18:05, 4567'
Mile 20 = 21 22:02:22 UTC, 08:21:59, 4327'
Finish = 22 01:39:01 UTC, 11:58:38, 4347'


You can see that the second 10 miles took a lot longer than the first 10 miles. Also, the final 10K took over 3 1/2 hours, longer the the first 10 miles.

2010 Bataan Memorial Death March

The Road to Bataan

Just getting to the event was an adventure. I drove down in two stages. I stopped at my father's house in Oklahoma Thursday night. Friday, I drove the rest of the way.

I was expecting to miss the winter storm rolling in by turning south a bit after Tucumcari, NM. This didn't quite work out as planned. I made the turn as expected, but I quickly found myself approaching some ugly looking clouds. There was some lightning in the clouds. This eventually turned into thunder-sleet. A little further on, this developed into some of the wettest, gloppiest, falling snow I've ever seen. It was actually able to plug my radiator to the point I had to slow down to keep the car from overheating.




Eventually, I was able to drive out of it and the lingering rain. There was some significant wind with this storm. Most of the time, it was coming from directly behind me. However, when I got to Alamogordo, I saw some wind damage including the blown-out sign for a Taco Bell. The remains were strewn through the adjacent intersection.

The final challenge was with my Car GPS. It directed me to a road parallel to the one I wanted, but in a location where I could not see my hotel. After missing a turn and getting onto the Interstate, I was able to find my hotel and settle for the night.


In-Processing

The next day was in-processing. This was well run by the event organizers. A local paper indicated that there were over 5700 people signed up to participate.

The road from Las Cruces to White Sands goes through San Augustin Pass. I stopped to take a few pictures.



These are the Organ Mountains. The are south of the pass and provide a backdrop for the post.


This is the mountain the marchers completing the full course will travel around tomorrow. The highway in the foreground is US 70. This gives a preview of the grade tomorrow. I was able to maintain highway speed all the way to the floor without touching the accelerator.

They had this sign just after you got off US 70:

Unit coins are a military tradition. The two in the center here represent my Wing (445th Airlift Wing) and my squadron (87 Aerial Port Squadron) of Wright-Patterson Air Force Base, Ohio. This is just part of a very large display that was practically overflowing by the end of Saturday.

The reason we are here. There were 24 survivors of the Bataan Death March which occurred in April 1942 present this year. There were sessions where you could meet them and hear their stories Saturday afternoon. Several of them also joined us for the Pasta Dinner in the evening. One survivor I met there is a Muskogee (Creek) Indian from Oklahoma. His son, a Vietnam veteran, was also there. His son, the third generation, is currently in Iraq. He is expected home in time to welcome his son, generation 4, into the world. I expect this newest will follow in the family tradition. I hope he finds a more peaceful world.

There was a place to test weigh your pack for those in the Heavy categories. This is my pack at my first trial. It shows 45 pounds. (I removed a 5-pound bag of rice from it before I started on Sunday. My final weight would be 40 pounds when weighed at the end of the march.)




Death March

The opening ceremony was quite cool. There were 24 survivors present to see us off. The ceremony included playing "Reveille" and the "Star Spangled Banner". There was even sound effect for the "...bombs bursting in air...". They did a symbolic roll call that included the names of those survivors who have passed since last year. There was an invocation and a fly-by of a pair of F-22s in very tight formation.

There was a pause of the survivors were transported from behind the podium to just before the start of the course. The first group to start are the Wounded Warriors. Then the light individuals and teams. The final group doing the full course are the heavy individuals and teams. These are followed by those doing the short route. Each group start is announced with a cannon shot. I was one of the last Heavies to start.



We quickly leave the post behind and start out across the desert floor for the first part of the course. This section is fairly straight and leads to the lowest elevation on the course. I was 5K into the event before I stopped to apply moleskin to the known hotspot I had. This took a while, but proved to be very effective as I had no issues with that hotspot for the rest of the day.



At the end of the first long stretch, we turn around briefly head toward the post before starting the long climb. It was during this section that I caught some of the Wounded Warriors. These folks are accomplishing this course missing limbs or having some other serious injury. I filled my Camelbak well at the stop at the turn-around point. I was also on my schedule of a food bar each hour. During this section I chatted with folks as I passed them, or that passed me. I was moving at about 18:00-19:00/mile through the desert floor section.



There isn't much to tell about the climb except that it went on forever. Just before we passed under US 70 to start the main part of the climb, I met up with an ROTC cadet who was marching by herself. Since we were moving about the same pace, we decided to stick together as long as this remained the case. We climbed to long climb up the paved road to the aid station just before Mile 12. This is where we go back to dirt/loose sand path. Before leaving the pavement, we stopped for a rest. This was at about 4 hours into the event. It was here that I realized that I wasn't going to beat 20:00/mile and finish under 9 hours. Here, the cadet and I decided we would finish together however long it took. I did the planned changing of the socks and eating and drinking. I thought we were closer to the top than we really were. I also got a cramp in my left calf while I was trying to take my boot off. I could only wait for it to subside and whimper. I was very careful to not trigger a repeat on the right taking that boot off. I also discovered that I was dehydrated. I even made sure to drink plenty at the aid station before leaving the pavement and continuing on. Just passed Mile 12, I sucked my Camelbak dry. The next couple miles would be some of the toughest personally. The nature of the path only lets you see part of it at a time. This make this sandy part of the climb seem to just climb endlessly. Having committed to finishing with the cadet, I could use that to keep going. Since this was also approaching solar noon, I was deliberately going slow to keep from over-heating since I didn't have any more water until the next aid station.



The greatest feeling of relief came when I crested a rise and could see the next station. This was just passed the highest point of the course. It was also in here that I felt the most effect of the elevation. I drank plenty sport drink and water, and made sure to fill my reservoir. I also eat the energy bar I had held off eating until I could get water. This was a station providing medical treatment and they were transporting marchers from here to the finish.



During this next section, we would be passed by vans carrying participants who had stopped for various reasons. Coming around the mountain seemed to take forever. There is even a section that climbs back up a bit. The cadet had to stop inhere to treat her feet. After that, I checked and adjusted the lacing of her boots, but the damage was done and the descent was actually harder on her than the climb.



Getting back to the pavement was great, but the long descent continued. We thought it would get better once we were back to the flatter part of the course. That certainly helped, but then we encountered the Sand Pit. At this point our pace was much slower and the Sand Pit seemed to last forever. Eventually, the depth of the sand on the path reduced back to what we had been dealing with for most of the day. After the Sand Pit, it is a straight, if undulating, shot back to the post. We were stopping about every mile at this point to recover and brace for the next. We picked up an Army ROTC cadet at this point. She was on the same bus as the Air Force ROTC cadet I was with, so it made sense to expand the team. At the point we get back to the edge of the post is an aid station and there and along the next half mile are signs that have been made by school kids. This is a lift right when you need it. The course follows a stone wall around the perimeter of the post. This wall seems to last forever before you finally get to the end of them you turn and follow it along some more. Other cadets from the bus had walked back to us at this point and we were losing daylight.



Mile 26 is just outside the gate that leads through the wall and enters the chute that takes you to the finish. The three of us crossed the line together.



My net time was 11 hours, 58 minutes, and 38 seconds. There is a final weighing of the pack to validate our finish as Heavies. The entry includes the meal after you finish. They were still serving after we completed the course.

This is an event where the course and the distance deserve respect. The longest I had ever gone was 14 miles last summer. I didn't get much beyond 12 miles leading up to this. I now know why the median pace for Heavies is 20:00/mile. This is a brutal course. I was doing pretty good at the end of the paved part of the climb. Personal discomfort started shortly after that point. Coming down, I noted some discomfort in my feet, but nothing too bad. I chalked it up to the beating they were getting. ( I would discover the huge blisters on the heals of both feet back in the hotel room as they were actually preventing me from removing my boots. I did manage to remove them without breaking either blister. I also had blisters around the pinky toe of each foot and broken blisters between those toes and the next one over.) I started getting twinges in my knees during the paved part of the descent. My hip joints started to hurt during the Sand Pit. After leaving the Sand Pit, I developed a cough. Finally, for most of the final 10K, my shoulders were hard as rocks and hurt every time I removed, replaced, or shifted the pack.

This is tough to complete as part of a team. Completing it as an individual makes the mental part that much harder.

Since I did succeed, I don't have the burning need to try again. I was very happy to meet the survivors and their families. I will be back. I just don't know how or when.

11 March 2010

1 Week from Bataan - Thursday

Duration = 1:00:45
Distance = 3.34
Calories = 422
Max HR = 141
Avg HR = 129
Running Index = 39
Max Cadence = 78
Avg Cadence = 67

Thursday: sorta-long session
Equipment: Boots, shorts, tech shirt, & backpack (49 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 3.8, finish 3.4)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

This will be the last session at training weight (~50 pounds). Tomorrow is a rest day. Over the weekend, I will buy the food I will use as payload for the March. This is traditionally donated to food banks in the area near the event. I will likely use rice or beans as they are easier to pack (and less likely to make a mess). I will try this load with the pack on the last long session (2 hours, also this weekend). I expect to start the March with the pack around 42 pounds (mostly for the ~3 litres of water the pack can carry)

At this point, I have addressed (hopefully successfully) all the issues I have encountered during the train-up. Either moleskin or duct tape will be applied to the hot spot on my big toe. I will place a flexible bandage on the tender area at the tip of the next toe on the same foot. I will check my feet and change socks a couple times by design (and I will be prepared for a few more if needed). Compression shorts will counter any thrubbage. I will apply before the start, and carry to apply periodically, a sunblock I have used in training.

I've looked at the current forecasts (and long range outlooks covering the event date). Likely conditions are sunny, mostly clear, dry, some wind, and temperatures from 35F to 70F. This will be refined as we get closer.

Data:
Lap   Time    Lap Time  Max Avg Min Dist  min/mile  
A1. 0:09:13.0 0:09:13.0 137 112 85 0.498 18:29
A2. 0:17:32.3 0:08:19.3 140 135 128 0.503 16:32
A3. 0:26:17.1 0:08:44.8 140 133 129 0.502 17:25
A4. 0:35:39.6 0:09:22.5 141 132 117 0.499 17:48
A5. 0:44:31.6 0:08:52.0 140 133 128 0.502 17:40
A6. 0:53:10.7 0:08:39.1 140 134 117 0.502 17:14
1. 1:00:44.8 1:00:44.8 141 129 85 3.340 17:51

10 March 2010

1 Week from Bataan - Wednesday

Duration = 30:06
Distance = 2.06
Calories = 198
Max HR = 140
Avg HR = 125
Running Index = 47
Max Cadence = 100
Avg Cadence = 87

Wednesday: light, fast session
Equipment: Nike Structure 12s, shorts & tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 5.0, finish 4.5)
Cool-down: 1:00 each 4.0, 3.5, 3.0, 2.5 & 2.0

Taper week continues. A bit of fall-off during this session, but I'm happy enough with it. After the warm-up, I did a minute at 4.0, then I increased the speed to 5.0. I was able to hold the 5.0 longer before I had to slow due to the hitting my heart rate limit. The 2nd and 3rd half-mile were significantly faster than last week using the same target HR range.

I leave for White Sands in a week.

Data:
Lap   Time    Lap Time  Max Avg Min Dist  min/mile  
A1. 0:08:14.6 0:08:14.6 134 104 80 0.499 16:31
A2. 0:14:23.4 0:06:08.8 140 137 132 0.504 12:12
A3. 0:20:56.9 0:06:33.5 139 137 134 0.503 13:02
A4. 0:28:35.4 0:07:38.5 139 131 111 0.504 15:09
1. 0:30:06.3 0:30:06.3 140 125 80 2.055 14:33

09 March 2010

1 Week from Bataan - Tuesday

Duration = 1:00:14
Distance = 2.90
Calories = 428
Max HR = 143
Avg HR = 131
Max Cadence = 67
Avg Cadence = 61

Tuesday: hill session
Equipment: Boots, shorts, tech shirt, & backpack (51 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 125-135 & Grade=6% (Peak 3.0, finish 2.8)
Cool-down: 1:00 each 2.8, 2.5; 3:00 @ 2.0

In spite of the treadmill being very annoying with erratic speed control, there is much to like about this session. For this taper week, I did the full training weight and incline.

The comparison with 4 weeks ago is quite telling. Tonight, I went 16% further in 80% of the time carrying 13% more weight. I allowed my heart rate to peak a bit higher (143 vs 137) and the average was just a touch higher (131 vs 129). The biggest difference was that I was able to maintain nearly the same pace for the entire session. This makes me feel much better about the climb. This wasn't a particularly easy session and I don't expect the climb to be easy either, but I am more confident now in my ability to get to the top with good form.

I couldn't find the bodyglide I know I have, so I tested an expedient instead. I wrapped the hotspot with duct tape. This worked very well. The adhesive will have to wear off, but there was no additional damage noted and nothing noted during the session.

Looking ahead at the weather indicates that the low could be as low as 30 and the high in the mid 70s. There is currently very strong winds at the site. I will be bringing the gear I used in Iraq for the dust storms as a counter to the possibility of blowing dust.

Data:
Lap   Time    Lap Time  Max Avg Min Dist  min/mile  
A1. 0:10:02.1 0:10:02.1 143 118 90 0.502 19:49
A2. 0:20:00.0 0:09:57.9 137 132 124 0.502 19:52
A3. 0:30:01.5 0:10:01.5 140 137 134 0.502 19:58
A4. 0:40:20.5 0:10:19.0 141 135 129 0.501 20:34
A5. 0:50:32.0 0:10:11.5 141 137 129 0.503 20:16
1. 1:00:13.9 1:00:13.9 143 131 90 2.899 20:23

07 March 2010

2 Weeks from Bataan - Sunday

Duration = 4:00:06
Distance = 11.92
Calories = 1527
Max HR = 138
Avg HR = 124
Running Index = 40

Sunday: long session
Equipment: Boots, Airman Battle Uniform(trousers, blouse, & cap), compression shorts & backpack (52 lbs)

Warm-up: 5:00 slow walk
Main: 3:50:00 with HR in 125-140
Cool-down: 5:00 slow walk

Today was the peak long walk at the end of the peak week. I wore the ABU with compression shorts to see if there were any other hotspots to be concerned about. I loaded 2 litres of water into the reservoir. I carried the camera and the camp stool. I also had some candidate fuel source on board as well.

I started with a big loop along a couple of the local main roads. I meandered through a subdivision to take advantage of actual sidewalks. I found a park I was real familiar with and wandered through it. There is a steepish road leading to a boat ramp. I did a few hill repeats up it and down an adjacent path. I went into the bush to relieve some pressure and continued along a path or two until I go back to pavement. When I got to another main road, I followed that back toward the house.

When I got to the park nearest home, I found a dry spot and tested the camp stool. This included removing a boot and sock to see how my left foot is doing. The blister/sore I've been watching (and which I covered with moleskin before the start) was fine. I noted a smallish blister on the next toe. Add to checklist: trim toe nails; now do it again.

After that break, I took a lap through the park to the next major road and back through the next subdivision over. I finished with a longer lap through another subdivision across the main road from the park. I would have been happier to have topped 12 miles (and more so for 13), but I am reasonably happy with where I am.

Current thinking for the March:
  • Goal is to finish. Stretch goal is to beat 20:00 pace (8:46).
  • Keep the heart rate under 140 to the base of the main climb
  • Try to maintain 20:00 pace during the climb, but do not exceed 170 bpm
  • Take a full rest at the aid station at the top of the climb. This includes grounding the pack, sitting down drinking plenty and eating an energy bar. This stop will also include a change of socks with an assessment of foot condition. Finally, reapply bodyglide and sunblock to the appropriate areas. Do not start again until the heart rate is under 130.
  • Keep the heart rate under 140 until after the sand pit.
  • Change socks at the bottom of the main descent.
  • After the sand pit, we can push a bit if there is anything left.
  • Stop, ground the pack, and take a picture of the Mile 26 marker.
  • If possible, slow jog to the finish.
Miscellaneous items:
  • Eat something at the top of every hour.
  • Reapply sunscreen every 2-3 hours.
  • Change socks as needed to keep feet happy.
I'm working on the travel checklist and writing up a more specific plan. Let the taper begin. Two weeks to Bataan!

Data:
Lap     Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:50.8 0:09:50.8 130 117 91 0.499 18:44
A 2. 0:18:38.0 0:08:47.2 134 129 122 0.503 17:28
A 3. 0:27:38.0 0:09:00.0 136 130 122 0.503 17:53
A 4. 0:36:31.6 0:08:53.6 138 132 125 0.499 17:48
A 5. 0:45:14.6 0:08:43.0 136 129 122 0.500 17:26
A 6. 0:54:14.0 0:08:59.4 135 128 123 0.498 18:02
A 7. 1:04:12.5 0:09:58.5 136 127 112 0.496 18:05
A 8. 1:13:38.8 0:09:26.3 134 124 112 0.508 18:25
A 9. 1:27:42.9 0:14:04.1 138 125 106 0.493 24:20
A 10. 1:38:06.1 0:10:23.2 138 125 107 0.501 20:23
A 11. 1:47:22.8 0:09:16.7 136 125 116 0.523 16:19
A 12. 1:56:09.0 0:08:46.2 129 125 113 0.501 17:29
A 13. 2:05:18.9 0:09:09.9 131 127 123 0.501 18:18
A 14. 2:17:25.6 0:12:06.7 132 121 92 0.497 18:41
A 15. 2:26:31.4 0:09:05.8 131 126 114 0.502 18:07
1. 2:33:48.9 2:33:48.9 138 125 69 7.591 18:29
A 16. 2:43:09.7 0:16:38.3 129 113 69 0.496 19:26
A 17. 2:52:26.7 0:09:17.0 133 124 110 0.501 18:31
A 18. 3:02:42.0 0:10:15.3 128 123 108 0.503 18:13
2. 3:04:04.1 0:30:15.2 133 122 99 1.503 18:43
A 19. 3:12:22.2 0:09:40.2 130 125 116 0.498 18:34
A 20. 3:21:31.9 0:09:09.7 128 124 106 0.501 18:16
A 21. 3:30:59.2 0:09:27.3 129 124 117 0.497 18:51
A 22. 3:40:29.5 0:09:30.3 127 123 119 0.501 18:58
A 23. 3:50:36.3 0:10:06.8 130 124 107 0.499 18:55
3. 3:56:43.2 0:52:39.1 130 124 106 2.723 18:54
4. 4:00:06.0 0:03:22.8 119 114 109 0.116 29:49

06 March 2010

2009-10 Reese Winter Race Series 10K #4

Duration = 56:53
Distance = 6.21
Calories = 665
Max HR = 193
Avg HR = 173
Running Index = 46

Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt, Gore-Tex Jacket, V-Team cap
Conditions: Clear, 37F, West winds 3-12 mph

This was the last of this series of races. I am very happy with the outcome. All the other races in this series took over an hour. I could have pushed a bit harder and gotten a PR, but I have a 4-hour session with the 50-pound pack tomorrow.

I did the first 5K with a target heart rate of 170. I pushed that to 175 for mile 4 and to 180 for miles 5 and 6. I was a bit over 180 by the end of 6 and pushed over 190 for the .2 for the finish. This worked fairly well.

There wasn't much wind at the start, but it increased to over 10 mph by the end of the race. My hands were a touch cold at the start, but were no problem by the second 5K. I was considering adjusting the jacket during the final two miles. I might have been happier with a long sleeve tech shirt instead of the jacket, but I'm quite happy as it was.

[Reported distances were a bit weird. I will have to look into this more. I'm only showing the manual data and no calculations.]

Data:
Lap    Time   Lap Time Max Avg Min
1. 0:08:58.7 8:58.7 171 163 106
2. 0:18:21.2 9:22.5 171 168 161
3. 0:27:48.8 9:27.6 174 170 160
4. 0:37:40.7 9:51.9 177 174 165
5. 0:46:30.3 8:49.6 181 179 171
6. 0:55:07.2 8:36.9 193 184 172
7. 0:56:52.9 1:45.7 193 191 190

04 March 2010

2 Weeks from Bataan - Thursday

Duration = 1:39:12 (90 minutes actual training)
Distance = 5.22
Calories = 691
Max HR = 141
Avg HR = 129
Max Cadence = 78
Avg Cadence = 68

Thursday: sorta-long session
Equipment: Boots, shorts, tech shirt, & backpack (48 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 80:00 with HR in 130-140 (Peak 3.5, finish 3.5)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

After the first mile, I spent about 9 minutes working on my left big toe. I applied a new bandage and moleskin. Once done, I picked up where I had left off. After the first 30 minutes, I no longer had any problems with the toe. At the end of the session, there was no pain and no evidence of additional damage. If I am still dealing with this during the event, I will use the same layer plus an outer bandage (or maybe duct tape) to hold everything together and in place. I don't wear the boots again before until Sunday, so I can hope for some healing by then.

The key accomplishment of the session is a fairly steady pace. After the warm-up, I started the main phase at 3.5 mph. I stayed there until I got to a heart rate of 140. I cut the speed back to 3.3, but the heart rate dropped near 130, so I bumped the speed to 3.4. I stayed there until I hit 140 and dropped to 3.2. I actually saw a sub-130 HR, so I went up to 3.3. After a few minutes, I was still closer to 130 than 140, so I bumped up to 3.4. After another few minutes, I bumped the speed to 3.5. Eventually, I hit 140 and dropped the speed to 3.3 again. I had cycled back up to 3.5 and was just getting back to 140 went I reached the end of the session. I am very encouraged by this result.

Related to the previous item, I notice that, after the first couple of miles, I get "into the groove" and it seems much easier to maintain a given pace than at the start. Even with the heart rate slightly elevated vs earlier in the session, I feel that the effort is easier. I hope this holds for the event as I would love to be "in the groove" when I reach the bottom of the 1400 foot climb.

I've been reading more accounts of others who have run this event. With the marathon, we are told to "respect the distance". With the Death March, this is extended to include "respect the course". I suppose arriving at the start with a healthy concern is better than arrive with over-confidence. This should keep me from pushing the plan. After all, the primary goal is "to finish". If I can stay healthy, I should be able to accomplish that goal.

Data:
Lap     Time    Lap Time  Max Avg Min Dist  min/mile 
A 1. 0:08:54.5 0:08:54.5 129 113 83 0.497 17:54
A 2. 0:17:02.3 0:08:07.8 139 135 129 0.502 16:11
A 3. 0:34:21.1 0:17:18.8 138 116 80 0.502 17:22
(includes a 9 minute stop)
A 4. 0:42:48.0 0:08:26.9 141 135 128 0.502 16:50
A 5. 0:51:21.5 0:08:33.5 137 134 129 0.502 17:03
A 6. 0:59:49.4 0:08:27.9 139 136 129 0.501 16:53
A 7. 1:08:27.4 0:08:38.0 139 136 123 0.501 17:13
A 8. 1:16:58.4 0:08:31.0 139 135 131 0.500 17:01
A 9. 1:25:22.8 0:08:24.4 139 136 133 0.502 16:45
A 10. 1:33:58.5 0:08:35.7 140 136 131 0.502 17:07
1. 1:39:12.3 1:39:12.3 141 129 80 5.218 17:18

03 March 2010

2 Weeks from Bataan - Wednesday

Duration = 45:05
Distance = 3.08
Calories = 319
Max HR = 141
Avg HR = 131
Running Index = 46
Max Cadence = 105
Avg Cadence = 88

Wednesday: light, fast session
Equipment: Nike Structure 12s, shorts, tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 5.0, finish 4.3)
Cool-down: 1:00 each 4.0, 3.5, 3.0, 2.5 & 2.0

This is always my favorite session of the week. I started with the 3.0 mph walk. When I started running, I went to 4.0 for a minute, then to 5.0. I stayed there for a couple minutes before my heart rate hit 140. I stayed in my target range until 40:00 then finished with a standard cool-down. I did better than my last light, fast treadmill session, but I also allowed a touch higher heart rate. Therefore, the comparison is quite apples-to-apples.

The blister from yesterday broke during the day, so I put a bandaid over it instead of moleskin or Body Glide. It was a bigger problem walking at the start and finish than while I was running. I may try some moleskin over the bandaid for protection during the next few days to see what effect that has.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:15.5 0:08:15.5 140 110 84 0.498 16:34
A 2. 0:14:44.3 0:06:28.8 141 138 134 0.503 12:53
A 3. 0:21:38.6 0:06:54.3 139 136 128 0.502 13:45
A 4. 0:28:33.0 0:06:54.4 139 137 135 0.501 13:46
A 5. 0:35:31.9 0:06:58.9 140 137 130 0.502 13:53
A 6. 0:43:11.7 0:07:39.8 139 134 123 0.504 15:12
1. 0:45:10.1 0:45:10.1 141 131 84 3.084 14:37

02 March 2010

2 Weeks from Bataan - Tuesday

Duration = 1:30:21
Distance = 3.73
Calories = 647
Max HR = 140
Avg HR = 131
Max Cadence = 76
Avg Cadence = 59

Tuesday: hill session
Equipment: Boots, shorts, t-shirt, & backpack (47 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 125-135 & 6% grade (Peak 3.0, finish 2.4)
Cool-down: 1:00 @ 2.4; 4:00 @ 2.0

This is the session that helps prepare me for the climb in the March. The event climbs around 1400 feet in 7 miles. The last 3 miles is about 6%. I am quite happy to have covered more than 3.5 miles in the hour-and-a-half. If I can get up the climb in 3 hours and average 3 miles each hour for the rest of the course, I should finish in 9-and-a-half hours including a bit of a cushion. If I can find 45 minutes out there, I will hit my target of 8:45. The high point in the course is very close to the halfway point in distance. After Sunday, I will develop my game plan.

I felt better today than yesterday. Much fewer muscle complaints. Better socks helped matters in the blister department, but I still have a bit left in the same place I had one yesterday. For the rest of the week, I will apply moleskin and see how that goes. I'm quite content to have a minor blister be the worst issue I'm handling at this point.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:48.2 0:09:48.2 138 116 85 0.499 19:38
A 2. 0:20:09.4 0:10:21.2 139 136 132 0.505 20:30
A 3. 0:31:04.9 0:10:55.5 140 135 127 0.501 21:47
A 4. 0:44:16.3 0:13:11.4 140 133 124 0.506 26:04
A 5. 0:57:38.9 0:13:22.6 138 134 131 0.505 26:30
A 6. 1:10:54.4 0:13:15.5 137 135 125 0.505 26:16
A 7. 1:24:15.8 0:13:21.4 137 133 129 0.506 26:24
1. 1:30:21.4 1:30:21.4 140 131 85 3.724 24:07

01 March 2010

2 Weeks from Bataan - Monday

Duration = 46:35
Distance = 2.40
Calories = 306
Max HR = 136
Avg HR = 126
Max Cadence = 92
Avg Cadence = 65

Monday: short session
Equipment: Boots, shorts, t-shirt, & backpack (47 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 35:00 with HR in 125-135 (Peak 3.5)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

This is the start of my peak training week for the Bataan Memorial Death March cycle. This will culminate with a 4 hour session (hopefully outside) on Sunday.

This was my first time back in the boots in two weeks. It was quite noticeable. I use somewhat different muscles in the boots on the treadmill versus Nike trainers on a path. It was a bit difficult for most of the session, but I was feeling better by the time I was done. I did get a tiny blister on the top of a joint in my left big toe.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:10:47.8 0:10:47.8 135 115 89 0.500 18:25
A 2. 0:19:51.5 0:09:03.7 136 131 126 0.504 17:59
A 3. 0:29:05.7 0:09:14.2 132 129 125 0.501 18:25
A 4. 0:38:04.1 0:08:58.4 135 131 126 0.501 17:53
1. 0:46:38.5 0:46:38.5 136 126 89 2.394 18:37

24 February 2010

3 Weeks from Bataan - Wednesday

Duration = 45:02
Distance = 3.22
Calories = 315
Max HR = 148
Avg HR = 130
Running Index = 47

Wednesday: Fast, light session
Equipment: Nike Structure 12s, shorts, tech shirt

Warm-up: 5:00 slow walk
Main: 35:00 with HR in 125-135
Cool-down: 5:00 slow walk

My favorite session of the week. I get a chance to move a bit faster than when I'm carrying the pack. We had another beautiful day. Back home, it is snowing, again. I'm not looking forward to digging my car out.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:34.9 0:08:34.9 135 111 91 0.497 16:15
A 2. 0:15:15.1 0:06:40.2 138 135 133 0.543 12:17
A 3. 0:20:30.4 0:05:15.3 139 135 129 0.461 11:24
A 4. 0:27:45.1 0:07:14.7 140 135 127 0.503 13:53
A 5. 0:33:25.1 0:05:40.0 138 136 133 0.390 14:31
A 6. 0:40:33.0 0:07:07.9 148 138 128 0.610 11:41
1. 0:45:01.6 0:45:01.6 148 130 91 3.217 13:45

23 February 2010

3 Weeks from Bataan - Tuesday

Duration = 1:25:01
Distance = 5.41
Calories = 587
Max HR = 160
Avg HR = 129
Running Index = 42

Tuesday: interval session
Equipment: Nike Structure 12s, shorts, t-shirt, & backpack (49 lbs)

Warm-up: 5:00 slow walk
Main: 1:15:00 with HR in 125-135
Cool-down: 5:00 slow walk

Biggest accomplishment today was with pack adjustment. I was able to run without the pack bouncing or swaying during the run portion of the intervals. I have also figured out how to attach my camera case to the waist strap so I don't hit it with my arm using my normal arm swing but still have access to the camera without having to first take off the pack. Finally, the GPS sensor is working well from the top pocket of the pack and I am now fairly confident that one of the lithium AA batteries I've been using in it will last for the entire event. (I will start with fresh batteries in both the sensor and the camera and spares for everything in one of the outer pockets of the pack.

Data:
Lap     Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:03.1 0:09:03.1 138 115 94 0.496 17:15
A 2. 0:16:58.6 0:07:55.5 138 130 123 0.547 14:28
A 3. 0:23:24.5 0:06:25.9 143 132 125 0.458 14:02
A 4. 0:31:36.6 0:08:12.1 138 131 120 0.498 16:29
A 5. 0:39:59.8 0:08:23.2 139 131 120 0.508 16:30
A 6. 0:46:22.9 0:06:23.1 160 136 124 0.487 13:06
1. 0:55:04.7 0:55:04.7 160 128 94 3.385 15:27
A 7. 0:56:54.7 0:10:31.8 145 127 99 0.507 16:29
A 8. 1:03:22.4 0:06:27.7 139 130 118 0.411 15:43
A 9. 1:11:54.1 0:08:31.7 139 130 122 0.588 14:29
A 10. 1:19:39.7 0:07:45.6 154 133 123 0.509 15:14
2. 1:25:01.2 0:29:56.5 157 131 117 2.000 15:00

21 February 2010

4 Weeks from Bataan - Sunday

Duration = 3:20:01
Distance = 11.03
Calories = 1367
Max HR = 139
Avg HR = 128
Running Index = 41

Sunday: long session (with a side of tourism)
Equipment: Nike Structure 12s, shorts, tech shirt, & backpack (51 lbs)

Warm-up: 5:00 slow walk
Main: 3:10:00 with HR in 125-135
Cool-down: 5:00 slow walk

Longest run so far this cycle. Pace for session was better than my planning target of 20:00. Minor issue with the configuration of the pack, but I learned more about how the various straps and adjustments impact fatigue and muscle soreness. I tried a different set of bars for fuel with the trade name of Balance. The only issue was that, by the time I eat the third one, it had melted a bit. I was able to consume most of it and fold the wrapper around the remains, so this is still a possibility. I was also very impressed that the water in the reservoir was still significantly below ambient temperature at the end of the session.

This session seemed warmer than last weekend. The main difference seems to be in the dew point and, therefore, relative humidity (about 5F higher dew point this week). The wind was from a different direction and and not as strong this week. I also had to take about a 6 minute pit stop in the first hour. Other than that stop, I only paused briefly for water fountains.

Just after finishing the planned session, I was invited to join a group in climbing to the top of Diamondhead. This turns out to include a climb of over 500 feet over 3/4 of a mile including a steep path and unpaved trail leading to steeper stairs. I am happy to report that I had no significant issues with this endeavour in spite of the just finished pack march. I may even try to arrange to return Tuesday to do my hill session there.

4 weeks (1 month) to Bataan!

Data:
Lap    Time     Lap Time  Max Avg Min Dist  min/mile
A 1. 0:07:39.0 0:07:39.0 128 108 84 0.486 14:43
A 2. 0:15:57.4 0:08:18.4 134 129 124 0.512 16:13
A 3. 0:24:42.1 0:08:44.7 136 130 117 0.538 15:38
A 4. 0:31:38.6 0:06:56.5 134 131 125 0.468 14:49
A 5. 0:45:45.8 0:14:07.2 134 121 100 0.513 17:47
A 6. 0:53:56.1 0:08:10.3 136 130 119 0.503 15:05
A 7. 1:02:25.4 0:08:29.3 134 129 125 0.480 17:40
1. 1:05:02.3 1:05:02.3 136 125 84 3.632 16:07
2. 1:12:00.5 0:06:58.2 133 129 122 0.365 19:05
A 8. 1:12:03.4 0:09:38.0 136 129 122 0.500 19:15
3. 1:18:44.5 0:06:44.0 132 127 123 0.413 16:19
A 9. 1:19:28.5 0:07:25.1 132 127 117 0.454 16:19
A 10. 1:29:05.7 0:09:37.2 130 126 122 0.548 17:32
A 11. 1:38:26.0 0:09:20.3 135 128 121 0.515 16:40
A 12. 1:45:56.3 0:07:30.3 133 128 124 0.495 15:10
A 13. 1:55:11.1 0:09:14.8 132 129 122 0.504 18:20
A 14. 2:04:42.9 0:09:31.8 138 132 123 0.545 17:10
A 15. 2:12:04.0 0:07:21.1 136 134 123 0.456 16:07
4. 2:15:08.6 0:56:24.1 138 129 117 3.272 16:57
A 16. 2:21:54.2 0:09:50.2 137 132 127 0.520 18:54
A 17. 2:31:20.8 0:09:26.6 135 131 124 0.523 17:44
A 18. 2:39:52.8 0:08:32.0 133 130 125 0.456 18:41
5. 2:49:25.4 0:34:16.8 136 131 120 1.746 18:26
A 19. 2:51:46.7 0:11:53.9 139 131 120 0.519 19:04
A 20. 2:59:28.7 0:07:42.0 138 133 125 0.452 17:02
A 21. 3:08:59.7 0:09:31.0 135 132 128 0.551 17:16
A 22. 3:19:15.4 0:10:15.7 135 129 113 0.501 20:28
6. 3:20:00.9 0:30:35.5 139 131 113 1.638 18:37

19 February 2010

4 Weeks from Bataan - Friday

Duration = 45:01
Distance = 2.76
Calories = 283
Max HR = 133
Avg HR = 123
Running Index = 43

Friday: short session
Equipment: Nike Structure 12s, shorts, t-shirt, & backpack (50 lbs)

Warm-up: 5:00 slow walk
Main: 35:00 with HR in 125-135
Cool-down: 5:00 slow walk

Beautiful day for a short session. I changed shortly after getting home from work. Pack was nicely dialed-in for a short session. Sunday we will see how I do with the second longest session in the plan and the longest to date. I'm getting better at staying in the target range.

I'm not sure why the autolaps aren't closer to the defined .5 miles. It breaks the session up so I can get a feel for how it went in a bit more detail, but I would like it to be more consistent.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile 
A 1. 0:07:51.9 0:07:51.9 129 107 87 0.436 16:54
A 2. 0:16:09.9 0:08:18.0 129 126 123 0.567 14:38
1. 0:22:50.1 0:22:50.1 130 120 87 1.410 15:46
A 3. 0:24:46.8 0:08:36.9 132 127 124 0.531 16:12
A 4. 0:31:12.1 0:06:25.3 133 130 123 0.465 13:49
A 5. 0:39:39.0 0:08:26.9 131 128 124 0.503 16:48
2. 0:45:00.9 0:22:10.8 133 126 112 1.354 16:25