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
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