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