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