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

1 comment:

Max M said...

Good luck for Bataan, Clark! We, in the light division, can barely imagine how hard it is to carry such a backpack on that course.

If you see a marathon maniac wearing a black singlet, it's probably me.

Best,
Max M