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

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

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

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

4 Weeks from Bataan - Thursday

Duration = 1:20:02
Distance = 4.96
Calories = 505
Max HR = 135
Avg HR = 123
Running Index = 44

Thursday: midweek sorta long session
Equipment: Nike Structure 12s, shorts, t-shirt, & backpack (50 lbs)

Warm-up: 5:00 slow walk
Main: 1:10:00 with HR in 125-135
Cool-down: 5:00 slow walk

I went in a different direction today. I went out for 40 minutes and then turned around. I actually had a negative split. Including the warm-up and cool-down, I turned in a pace that would yield a 7 hour time for marathon distance. I do not realistically think I will finish the March in 7 hours, but it is nice to see the times just the same. It also makes me feel better about being able to finish a road marathon in under the 7 hour cutoff several of them have.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:52.0 0:09:52.0 126 110  89 0.503  18:38  
A 2. 0:18:02.4 0:08:10.4 135 127 121 0.499  16:23  
A 3. 0:24:31.2 0:06:28.8 130 126 116 0.465  13:56  
A 4. 0:33:11.6 0:08:40.4 129 126 123 0.539  16:06  
1.   0:40:00.8 0:40:00.8 135 122  89 2.393  16:28  
A 5. 0:41:59.9 0:08:48.3 130 126 118 0.510  17:15  
A 6. 0:48:29.2 0:06:29.3 134 128 117 0.491  13:12  
A 7. 0:56:43.0 0:08:13.8 133 128 122 0.503  16:20  
A 8. 1:04:55.2 0:08:12.2 130 125 119 0.546  15:02  
A 9. 1:11:26.0 0:06:30.8 127 125 121 0.456  14:17  
2.   1:20:02.0 0:40:01.2 134 125 107 2.564  15:37

4 Weeks from Bataan - Wednesday

Duration = 50:02
Distance = 3.59
Calories = 327
Max HR = 140
Avg HR = 125
Running Index = 48

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

Warm-up: 5:00 10:00 slow walk
Main: 35:00 with HR in 125-135
Cool-down: 5:00 slow walk

After getting back from work, it was time for the light, fast session. Part of the session was assessing the distances available in the park near my lodging. I found one section that is right at 1 mile in length. I also determined that the posts indicating distance are not to be trusted. I didn't quite have to walk to stay in the range, but it was a close thing. I'm very happy with how this turned out.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:10:43.0 0:10:43.0 132  93  73 0.491  19:17  
A 2. 0:15:10.4 0:04:27.4 140 135 128 0.487   9:09  
A 3. 0:21:24.0 0:06:13.6 139 135 133 0.520  11:58  
A 4. 0:28:03.5 0:06:39.5 140 136 131 0.520  12:48  
A 5. 0:33:11.1 0:05:07.6 139 137 131 0.484  10:36  
A 6. 0:40:01.6 0:06:50.5 139 137 130 0.500  13:41  
A 7. 0:48:25.8 0:08:24.2 140 128 110 0.502  16:25

4 Weeks from Bataan - Tuesday

Duration = 1:20:04
Distance = 4.90
Calories = 515
Max HR = 152
Avg HR = 124
Running Index = 45

Tuesday: MAF intervals
Equipment: Nike Structure 12s, shorts, tech shirt, & backpack (50 lbs)

Warm-up: 5:00 slow walk
Main: 1:10:00 with HR in 125-135
Cool-down: 5:00 slow walk

This would normally be a 6% grade on the treadmill, but hills are a bit scarce within walking distance of my lodging. I decided to run until my heart rate hit the top of the range and walk until it hit the bottom of the range. I had one pause in the middle while I read a historical marker. I had one extended run where my heart rate hit 150 near the end of the session. It was getting hard to read the HRM between street lights. I am quite happy with the result and will repeat this plan next week.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile 
A 1. 0:07:20.9 0:07:20.9 139 108  90 0.486  14:04 
A 2. 0:15:19.1 0:07:58.2 140 127 110 0.516  15:27 
A 3. 0:23:45.9 0:08:26.8 138 125 113 0.535  15:46 
A 4. 0:30:48.9 0:07:03.0 137 127 117 0.464  14:50 
A 5. 0:41:34.9 0:10:46.0 139 122  94 0.497  16:37 
A 6. 0:50:15.7 0:08:40.8 138 129 116 0.505  17:10 
A 7. 0:56:37.1 0:06:21.4 140 129 119 0.486  13:04 
A 8. 1:04:46.5 0:08:09.4 141 131 123 0.518  15:35 
A 9. 1:11:48.5 0:07:02.0 152 130 118 0.413  17:01 
1.   1:20:04.2 1:20:04.2 152 124  90 4.902  15:37

4 Weeks from Bataan - Monday

Duration = 49:00
Distance = 2.70
Calories = 286
Max HR = 136
Avg HR = 120

Monday: short session
Equipment: Nike Structure 12s, shorts, tech shirt, & backpack (52 lbs, at start)

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

Today's special event was actually using the water storage capability of the pack. It is rated for 3 litres, but I was only able to get ~2.75 litres into the bladder. In order to get the bladder into the its pocket and get that pocket zipped, I had to drink some of the water out of the bladder. I'm not real happy with the stress the bladder is under. I may only use 1 litre of the available storage while this pack is as full is stuff as it currently is.

Other than that, this session was great. I still have to keep speeding up to stay in the target heart rate range. I figure, if that is my biggest problem at this point, things are going well.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:32.9 0:08:32.9 136 105  89 0.435  17:44  
A 2. 0:17:09.5 0:08:36.6 129 125 117 0.566  15:12  
A 3. 0:26:27.3 0:09:17.8 132 125 114 0.502  18:30  
A 4. 0:33:17.6 0:06:50.3 131 126 123 0.454  15:03  
A 5. 0:42:25.8 0:09:08.2 128 124 116 0.545  16:52  
1.   0:48:59.7 0:48:59.7 136 120  89 2.698  16:55

5 Weeks from Bataan - Sunday

Duration = 3:00:01
Distance = 10.10
Calories = 1163
Max HR = 142
Avg HR = 125
Running Index = 42

Sunday: long session
Equipment: Nike Structure 12s, shorts, tech shirt, cap, sunglasses & backpack (48 lbs)

Warm-up: 5:00 slow walk
Main: 2:50:00 with HR in 125-135
Cool-down: 5:00 slow

I was hoping to get a session in yesterday, but I spent most of the day walking around Diamond Head or Waikiki. This included walking in sand and climbing steep paths, so there was some benefit.

I made up for that with my 3-hour session today. Also, when I weighed the pack it was 48 pounds. I walked along the entrance to Pearl Harbor and back toward the Honolulu Airport, actually walking under one of the taxiways at one point. My biggest issue was keeping my heart rate high enough to stay in the target range. This was my longest session in time and distance during this cycle. I was able to maintain better than my target pace for over a third of the marathon distance in the March. Even though this was on a dead flat path at sea level, the boosts my confidence in my ability to complete the March well.

This was also a test run for the sunblock I'll be using next month. While there was significant shade on parts of this route, three hours under a tropical sun around noon without burning is a good sign. During the March, I will be covered but for my neck, ears, and hands during the peak solar hours. My face will be exposed in the morning and late afternoon.

Finally, I tried fueling during the session for the first time. I had a PowerBar before the start and packed two for the top of each hour. This went well. Also, I took a full rest at the end of the second hour while I eat the PowerBar. I felt quite good coming out of this rest.

5 weeks to Bataan!

Data (only the autolaps today):

Lap     Time    Lap Time  Max Avg Min Dist  min/mile 
A 1.  0:09:40.6 0:09:40.6 125 111  99 0.499  18:23 
A 2.  0:16:18.7 0:06:38.1 129 123 117 0.424  15:39 
A 3.  0:25:10.5 0:08:51.8 131 126 121 0.579  15:18 
A 4.  0:33:53.4 0:08:42.9 127 124 112 0.521  16:43 
A 5.  0:40:29.1 0:06:35.7 128 126 122 0.476  13:50 
A 6.  0:48:58.5 0:08:29.4 138 129 120 0.499  17:00 
A 7.  0:57:53.3 0:08:54.8 132 126 121 0.499  17:51 
A 8.  1:05:39.7 0:07:46.4 134 127 113 0.469  14:58 
A 9.  1:15:00.8 0:09:21.1 134 126 113 0.531  16:49 
A 10. 1:24:10.8 0:09:10.0 128 124 117 0.532  17:04 
A 11. 1:30:40.8 0:06:30.0 129 124 117 0.421  13:26 
A 12. 1:40:45.9 0:10:05.1 129 123 118 0.571  17:39 
A 13. 1:49:43.8 0:08:57.9 140 125 112 0.517  17:01 
A 14. 1:57:53.3 0:08:09.5 135 127 123 0.470  17:21 
A 15. 2:11:29.0 0:13:35.7 134 123 111 0.547  16:19 
A 16. 2:18:47.5 0:07:18.5 142 134 129 0.460  15:54 
A 17. 2:29:01.7 0:10:14.2 131 125 119 0.505  20:16 
A 18. 2:38:20.0 0:09:18.3 134 128 117 0.500  17:45 
A 19. 2:45:40.0 0:07:20.0 132 128 125 0.467  15:42 
A 20. 2:56:48.6 0:11:08.6 136 126 116 0.539  19:17

5 Weeks from Bataan - Wednesday

Duration = 47:27
Distance = 2.98
Calories = 314
Max HR = 139
Avg HR = 126
Running Index = 49
Max Cadence = 98
Avg Cadence = 87

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

Warm-up: 5:00 @ 3.0 mph
Main: 35:00 with HR in 125-135 (Peak 5.0, finish 3.8)
Cool-down: 1:00 each 3.5, 3.0, 2.5; 2:00 @ 2.0

Overall, this was a pretty good session. I had one problem. I had a toe nail get caught in my sock. This is the first time I've had that happen. Tighter and more frequent trimming will solve this one. I had to stop briefly during the run to address this, but I went right back to it.

I pushed the speed to 5.0 and held that for 3 minutes before I had to slow. I almost finished at 4.0, but dropped to 3.8 for the last 2 minutes before the cool-down.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:19.3 0:08:19.3 130 106  83 0.498  16:42  
A 2. 0:14:37.7 0:06:18.4 138 134 125 0.504  12:30  
A 3. 0:23:52.3 0:09:14.6 139 128 107 0.503  13:54  
A 4. 0:31:08.4 0:07:16.1 136 133 120 0.503  14:27  
A 5. 0:38:37.7 0:07:29.3 136 133 131 0.502  14:55  
1.   0:47:26.5 0:47:26.5 139 126  83 2.956  15:00

5 Weeks from Bataan - Tuesday

Duration = 1:15:27
Distance = 2.57
Calories = 523
Max HR = 137
Avg HR = 129
Max Cadence = 78
Avg Cadence = 56

Tuesday: hill session
Equipment: Boots, shorts, t-shirt, & backpack (45 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 65:00 with HR in 125-135 & Grade=6% (Peak 3.0, finish 2.0)
Cool-down: 5:00 @ 2.0

That was brutal. The hardest part is that the pack I'm using needs a better/real chest strap. Also, I added another 5 pounds to the pack tonight. At 45 pounds, I'm nearing the handling capacity for this pack. The pack is now over 1/4 my weight. At 50 pounds, and some weight loss on my part, the pack will be nearly 1/3 my weight. Adding a chest strap will allow a better distribution of the weight. The good news is that I have over a month to fine tune the pack, and get used to moving with that much weight attached. (I also note it if I turn too fast.)

In order to stay in the target HR range, I had to back down the pace fairly early. I actually got down to 1.8 mph before a lower HR allowed me to bump it back up. The last 5 minutes were back at the 2.0. At least pack weight is only significant challenge at this point.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:10:24.7 0:10:24.7 137 121  78 0.504  20:19  
A 2. 0:24:22.1 0:13:57.4 137 131 127 0.502  25:49  
A 3. 0:39:09.0 0:14:46.9 137 133 127 0.504  27:41  
A 4. 0:58:07.3 0:18:58.3 137 131 125 0.494  31:39  
A 5. 1:13:40.9 0:15:33.6 135 129 119 0.504  29:34  
1.   1:15:26.6 1:15:26.6 137 129  78 2.566  27:01

6 Weeks from Bataan - Sunday

Duration = 1:41:22
Distance = 5.73
Calories = 676
Max HR = 136
Avg HR = 127
Max Cadence = 72
Avg Cadence = 68

Sunday: long session
Equipment: Boots, shorts, t-shirt, & backpack (40 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 1:50:00 1:35:00 with HR in 125-135 (Peak 3.5, finish 3.4)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0 put treadmill away

If I had known earlier in the week that I was going to be running the race, I would have moved the long session away from the race. As I didn't know until mid-day Friday that I was running Saturday morning, all I did was move my rest day to Friday to allow a bit of rest for the race.

I was a bit stiff and sore from the race yesterday. This session was very similar to the one I had after the Unit PT session. My lower legs were very unhappy. I spent the first 30 minutes paying very close attention to the various aches and pains. I was prepared to abort if anything indicated "something wrong". Somewhere between 1.5 and 2 miles into the session, most of the pain in the lower legs went away. I figure I finally got the legs loose and warm.

I'm also monitoring the pace I'm able to maintain. I was ahead of an eight hour marathon pace (18:20/mile) at the 1:00:00 mark. This includes the warm-up at 20:00 pace. I don't expect to actually finish the March in less than eight hours, but it is nice to see that I can sustain that pace for a significant part of the distance. I was on line to finish the session ahead of that pace, but I hit the switch on the power strip feeding the treadmill. I called it a day and put the thing away (folded it mostly).

Next week is the last time I add static weight to the pack. I will be targeting about 45 pounds. After next week, I will add water to the reservoir and use it. This will prove the equipment is functional and get me used to using it.

Data:

Lap    Time     Lap Time  Max Avg Min Dist  min/mile  
A 1.  0:09:08.7 0:09:08.7 129 111  77 0.499  18:19  
A 2.  0:17:30.9 0:08:22.2 133 129 124 0.502  16:40  
A 3.  0:25:59.6 0:08:28.7 133 130 128 0.501  16:55  
A 4.  0:34:49.8 0:08:50.2 134 129 125 0.503  17:34  
A 5.  0:43:53.5 0:09:03.7 130 126 117 0.501  18:04  
A 6.  0:52:40.7 0:08:47.2 131 129 126 0.501  17:32  
A 7.  1:01:26.8 0:08:46.1 131 129 125 0.502  17:28  
A 8.  1:10:13.2 0:08:46.4 132 127 119 0.501  17:30  
A 9.  1:18:52.7 0:08:39.5 131 129 124 0.502  17:15  
A 10. 1:27:29.7 0:08:37.0 134 129 120 0.501  17:12  
A 11. 1:36:00.6 0:08:30.9 135 130 127 0.505  16:52  
1.    1:41:21.7 1:41:21.7 136 127  77 5.731  17:22

2009-10 Reese Winter Race Series 10K #3

Duration = 1:03:02
Distance = 6.21 (10K road race)
Calories = 739
Max HR = 188
Avg HR = 174
Running Index = 45
Max Cadence = 98
Avg Cadence = 95

Conditions: 23-25F, 14-18 mph winds from the North with gusts to 28 mph, snow, mostly to partly cloudy
Equipment: Asics Gel-Cumulus 9, tights, shorts, long-sleeve insulated wicking layer, long-sleeve tech shirt, running jacket, balaclava, wool cap, glove liners, gloves, and sun glasses.

It was warmer this month, but the wind was fiercer and it actually snowed during the race. I think I got the clothing right this time. Knowing that the distance (and therefore pace) information could be off due to the temperature, I decided to run this race with an eye to my heart rate. I started with a target around 170. I did the second 5K with a target of 175, and the pushes into the wind were allowed to climb. I learned more about how I feel as I move up through the different heart rates.

My time for this race was basically the same as my time last month. I ran the race I had intended to run, so I will rate this a good race. I would like to run faster, but that isn't my goal right now.

Mile Data:

Mile   Time    Lap Time  Max Avg Min
1.   0:09:03.0 0:09:03.0 174 165 109
2.   0:19:21.0 0:10:18.0 175 171 162
3.   0:29:55.8 0:10:34.8 181 174 169
4.   0:40:40.3 0:10:44.5 177 174 167
5.   0:50:48.1 0:10:07.8 179 176 171
6.   1:00:48.4 0:10:00.3 185 181 177
6.2  1:03:02.2 0:02:13.8 188 185 182

6 Weeks from Bataan - Thursday

Duration = 1:10:16
Distance = 3.88
Calories = 472
Max HR = 137
Avg HR = 127
Max Cadence = 76
Avg Cadence = 66

Thursday: sorta-long session
Equipment: Boots, shorts, t-shirt, & backpack (40 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 60:00 with HR in 125-135 (Peak 3.5, finish 3.3)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

Very rough start, but I was feeling better by the end. I suspect I will have a similar rough start next month, but I will be truly warmed-up by the time I get the base of the hill. Main issue was tightness in the muscles of the lower leg. The blister from last Sunday still exists, but it is improving. I will be looking into methods to protect the area over the weekend.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile 
A 1. 0:09:13.5 0:09:13.5 130 112  77 0.499  18:29 
A 2. 0:17:48.8 0:08:35.3 137 130 127 0.503  17:05 
A 3. 0:26:43.2 0:08:54.4 130 128 124 0.501  17:46 
A 4. 0:35:33.1 0:08:49.9 133 130 125 0.502  17:34 
A 5. 0:44:21.3 0:08:48.2 134 131 127 0.501  17:33 
A 6. 0:53:10.8 0:08:49.5 135 131 127 0.501  17:36 
A 7. 1:02:05.1 0:08:54.3 135 132 126 0.503  17:43 
1.   1:10:16.3 1:10:16.3 137 127  77 3.877  18:03

6 Weeks from Bataan - Wednesday

Duration = 45:10
Distance = 2.99
Calories = 302
Max HR = 138
Avg HR = 127
Running Index = 48
Max Cadence = 100
Avg Cadence = 87

Wednesday: short, light & "fast" session
Equipment: Nike Structure 12, shorts, t-shirt

Warm-up: 5:00 @ 3.0 mph
Main: 35:00 with HR in 125-135 (Peak 4.5, finish 4.0)
Cool-down: 1:00 each 3.5, 3.0, 2.5; 2:00 @ 2.0

I really like my Wednesday workout. I didn't push the pace once I was in the target range. I did play with cadence a bit. I noticed that, when I increased my turn-over, I made less noise hitting the belt and generally got a couple beats slower on the heart rate. Also, I noted that during the last few minutes I had a bit slower heart rate. (Not enough to want to increase the speed, but enough to notice.)

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:30.5 0:08:30.5 130 105  85 0.498  17:04  
A 2. 0:15:04.4 0:06:33.9 137 133 127 0.502  13:04  
A 3. 0:22:00.2 0:06:55.8 137 134 126 0.503  13:47  
A 4. 0:29:04.2 0:07:04.0 137 134 131 0.503  14:03  
A 5. 0:36:16.9 0:07:12.7 138 135 128 0.502  14:21  
1.   0:45:10.3 0:45:10.3 138 127  85 2.991  15:06

6 Weeks from Bataan - Tuesday

Duration = 1:10:26
Distance = 3.60
Calories = 646
Max HR = 166
Avg HR = 151
Max Cadence = 77
Avg Cadence = 63

Tuesday: hill session
Equipment: Boots, shorts, t-shirt, & backpack (40 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 60:00 @ 3.0 w/6% grade
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

I'm glad that is over! This was probably the hardest session in the plan before the event itself. After the warm-up, I increased the grade to 6.0% and kept the speed at 3.0 for the rest of the main part of the session. The purpose was to see how my heart rate would respond to the 3 miles of 6% grade. I was hoping to peak around 150, but instead saw 166. Toward the end, I was stable around 160 with the heart rate responding to the variations in speed even though the treadmill was set for 3.0 for the whole thing. I did my normal cool-down at the 1.5% minimum for my treadmill. I needed another couple minutes after the nominal end of the session to recover below 120.

I had no issues with the heart rate strap. The blister from Sunday is still tender, but is healing fairly well. I'm not doing anything special as long as it is improving. I am being very careful with the socks I wear during the day as well as during the training session.

I now have more information to feed into the game plan for the event itself. As that is still over a month away, I will see how the rest of the training goes before making any specific plans. I have a two week taper in the plan, and the longest long session is early in the peak week. I think this is a good compromise with the base building intensity and a true race taper. Time will tell.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:56.6 0:09:56.6 146 121  89 0.501  19:49  
A 2. 0:19:36.4 0:09:39.8 156 150 145 0.503  19:13  
A 3. 0:29:14.0 0:09:37.6 158 153 149 0.501  19:13  
A 4. 0:38:44.8 0:09:30.8 161 158 153 0.501  18:58  
A 5. 0:48:13.2 0:09:28.4 163 161 157 0.501  18:55  
A 6. 0:57:43.1 0:09:29.9 166 162 159 0.501  18:57  
A 7. 1:07:28.8 0:09:45.7 163 157 132 0.505  19:19  
1.   1:10:25.8 1:10:25.8 166 151  89 3.603  19:29

6 Weeks from Bataan - Monday

Duration = 45:10
Distance = 2.44
Calories = 288
Max HR = 136
Avg HR = 124
Max Cadence = 74
Avg Cadence = 66

Monday: short session
Equipment: Boots, shorts, t-shirt, & backpack (39.5 lbs)

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

I was aiming for 40 pounds, but when I checked the weight with the scale, 39.5 seemed a better assessment. This is approaching the expected weight of the pack for the March. I will peak the dry weight next week at around 45 pounds and then start adding water to the storage reservoir the following week. This should have the peak starting weight around 52 pounds.

One reason I think I am only now getting the hot spot on the top of my left big toe is that I am having to lean my body forward more to account for the weight in the weight in the pack. I will see if adjusting the laces on the boot help, but I will likely just have to apply Moleskin or something similar to the top of the toe. The other issue with the heart rate strap seems to be successfully reduced by changing where I carry the part of the strap that runs around my back. I had been keeping this high to keep it from sliding, but the lower position I tried tonight showed no problems.

Finally, I find the pack moves the least when I reduce the motion of my shoulders and hips. I'm not sure what this will mean for me after this event, but I am getting used to holding my whole torso fairly still.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:32.2 0:09:32.2 130 110  82 0.502  19:00  
A 2. 0:18:04.2 0:08:32.0 136 130 126 0.502  16:59  
A 3. 0:26:51.3 0:08:47.1 135 130 125 0.503  17:28  
A 4. 0:35:52.5 0:09:01.2 136 129 127 0.501  18:00  
1.   0:45:10.3 0:45:10.3 136 124  82 2.441  18:28