2010 Perth City to Surf Half Marathon

Duration = 2:43:50 (official time)
Distance = 13.11 (Half Marathon)
Calories = 1661
Max HR = 198
Avg HR = 160
Running Index = 38

Sunday: Half Marathon race
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

Rain was forecast, but it never showed. This was a fun run through beautiful scenery and neighborhoods. The start is in the heart of the Central Business District. The first hill is almost immediate as we climb to enter Kings Park. Kings Park includes the Western Australia War Memorial and the Botanical Gardens. We run over the hill and out the other side before turning around and running back around the other side of Kings Park and out the same place we entered. This adds the 9 kilometers needed to complete the half. The rest of the route is the 12K that was the original City-to-Surf event and draws huge numbers. (The full marathon with 1,500 and the half with 3,000 represent a small part of the over 40,000 total participants.) We complete the first 10K as we rejoin the rest of the runners. (The full marathon run down near the river for the first half and then tuns the half marathon route to the finish.) The middle part of this race is run through local neighborhoods including Subiaco. The final section is in a park and the finish is in sight of the Indian Ocean.

This race is well supported with Powerade and water at all aid stops (roughly every 2km). There is a finishers medal and a finishers t-shirt (only in XL by the time I got there). Plenty of Powerade at the finish. They had run out of the fruit by the time I got there. Just past the finish area is a venue for the sponsors and company teams. There were also food vendors. I got a mango smoothie as it was available from the shortest line. There were shuttles back to Wellington Station near the start. This was a bit painful to wait on sore legs and feet, but the buses were being loaded about as fast as possible and there was a constant stream of them. From the station, I walked back to my hotel, took a shower, ate lunch, and took a nap.

My wife and I finished the day by meeting friends from Michigan who were also travelling in Australia.

Data:

Lap     Time    Lap Time  Max Avg Min Dist  min/mile
A 1.  0:12:45.6 0:12:45.6 169 155 137 1.006  12:01
A 2.  0:25:48.5 0:13:02.9 163 149 142 1.045  10:39
A 3.  0:37:55.7 0:12:07.2 162 152 141 1.060  8:59
A 4.  0:50:23.0 0:12:27.3 169 158 146 1.017  11:37
A 5.  1:02:29.5 0:12:06.5 172 160 147 0.937  10:56
A 6.  1:18:01.5 0:15:32.0 169 161 148 1.261  6:25
A 7.  1:29:26.6 0:11:25.1 171 163 148 0.997  10:52
A 8.  1:41:32.8 0:12:06.2 168 160 149 1.025  8:09
A 9.  1:52:59.0 0:11:26.2 174 163 150 1.020  10:43
A 10. 2:06:19.8 0:13:20.8 179 158 138 1.002  10:14
A 11. 2:18:41.3 0:12:21.5 170 162 152 0.989  9:42
A 12. 2:31:13.1 0:12:31.8 177 170 153 1.042  10:35
A 13. 2:42:16.0 0:11:02.9 191 173 161 1.001  9:37

Take some of these paces with a large grain of salt as there were times the GPS was acting up. Also, the peak heart-rate occurred in the final 1/10 of a mile.

USAF Week 13 - Long Run (WPAFB)

Duration = 3:39:35
Distance = 14.00 (GPS sensor)
Calories = 1750
Max HR = 163
Avg HR = 139
Running Index = 45

Saturday: long run
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

Warm-up: 5:00 minutes walking
Main: Rest of 14 miles running with heart rate around 140
Cool-down: 5:00 minutes walking

This long run represents a preview of part of the marathon course. I ran the half last year on Wright-Patterson AFB, Ohio, and, except for a block or two, that course didn't include the route I ran tonight.

I started running with thunderstorms in the area, but not right on base. This provided a nice breeze for the first part of the run. There was some light rain as well and this helped keep the mosquitoes down. In mile 2, I hit a porta-potty. I then ran fairly steady until just after the 6-mile point. By this time, I was on the far side of the base. When I hit a HR of 150, I walked it down to 130 and started running again. I maintained this for the rest of the run. At 7 miles, I turned around and retraced the route back to my start. At just under 2 miles to go, I stopped to take advantage of water on the route. I finished with a push for the last mile and then walked back to my lodging.

At this point, I'm feeling pretty good about the upcoming race. Between here and there is a trip to Australia including a half marathon in Perth.

Data:

Lap     Time    Lap Time  Max Avg Min Dist  min/mile  
A 1.  0:15:32.5 0:15:32.5 139 117  82 0.996  14:46  
A 2.  0:29:48.6 0:14:16.1 144 137 123 1.001  13:40  
A 3.  0:44:01.6 0:14:13.0 149 141 132 1.001  14:12  
A 4.  0:58:15.0 0:14:13.4 146 142 133 1.000  14:13  
A 5.  1:12:50.2 0:14:35.2 147 141 131 1.000  14:35  
A 6.  1:27:10.0 0:14:19.8 147 143 136 1.000  14:19  
A 7.  1:42:26.6 0:15:16.6 150 141 124 1.000  15:16  
A 8.  1:58:04.0 0:15:37.4 151 142 129 1.001  15:36  
A 9.  2:13:57.3 0:15:53.3 151 141 128 1.003  15:50  
A 10. 2:29:40.7 0:15:43.4 150 143 128 1.002  15:41  
A 11. 2:47:21.5 0:17:40.8 150 135 115 0.998  17:42  
A 12. 3:04:39.8 0:17:18.3 151 139 127 1.005  17:13  
A 13. 3:23:55.3 0:19:15.5 151 135 119 0.994  18:11  
A 14. 3:39:30.2 0:15:34.9 163 153 139 1.001  15:38

USAF Week 13 - Thursday

Duration = 1:10:40
Distance = 5.00
Calories = 568
Max HR = 152
Avg HR = 140

Thursday: short treadmill session
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 4.5 miles with HR in 140-150
Cool-down: .25 miles @ 3.0 mph

Another short session on the treadmill. After the warm-up, I started running at 4.0 and increased speed until I was in the target range. I peaked at 4.7 mph. When I exceeded 150, I dropped back to 4.5 and stayed there until the cool-down.

I changed the battery in the stride sensor for my Polar HRM, but I was unable to get it working. I'll probably limp along with the current system until after the USAF Marathon next month. After that, I'll replace or repair depending on the likely cost either way.

Data:

Lap   Time    Lap Time  Max Avg Min
1.  0:15:44.3 0:15:44.3 148 123  86
2.  0:28:52.8 0:13:08.5 152 146 139
3.  0:42:14.4 0:13:21.6 150 147 140
4.  0:55:37.2 0:13:22.8 150 147 141
5.  1:10:40.4 0:15:03.2 151 140 120

USAF Week 13 - Tuesday

Duration = 52:11
Distance = 4.00 (treadmill display)
Calories = 495
Max HR = 168
Avg HR = 153

Tuesday: short treadmill session
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 3.5 miles @ 5.0 mph
Cool-down: .25 miles @ 3.0 mph

Not much to tell. This was a short, fast session. I'd be happier if my heart rate weren't approaching 170 by the time I get to the cool-down. I did compare today with last week which was basically identical. I started with a touch higher heart rate, but I peaked just a touch lower and the recovery curve matched last week resulting in a lower finish heart rate. Really too small over too short a time to be statistically significant, but I'll take any reassurance I can get that I am improving.

Data:

Lap   Time    Lap Time  Max Avg Min
1.  0:14:04.4 0:14:04.4 160 133  92
2.  0:26:06.7 0:12:02.3 165 162 154
3.  0:38:09.5 0:12:02.8 167 165 159
4.  0:52:11.1 0:14:01.6 168 157 132

USAF Week 12 - Long Run (Busse Woods)

Duration = 2:41:34
Distance = 10.00
Calories = 1252
Max HR = 157
Avg HR = 137
Running Index = 44

Sunday: Long run in Busse Woods
Equipment: Asics Gel-Nimbus 11s, shorts, compression shirts, tech shirt

I was visiting friends in the northwest suburbs of Chicago. A request on the V-Boards yielded Busse Woods Forest Preserve as a place to do my long run this morning. The main loop is 7.7 miles long. This is mostly shaded with few long open stretches. My original plan was 16 miles by running the loop twice and a little. The first lap went well with only one quick stop for fluid balance. A mile into the second lap the buffalo burger from last night caught up with me. If I wasn't also tight on time, I would have finished anyway. I walked back to my car which just finished the 10th mile. While there appeared to be water pumps in several places around the loop, I bought water bottles and carried them.

I had no issues beyond the gastro. The compression shorts worked well.

Data:

Lap     Time    Lap Time  Max Avg Min Dist  min/mile 
A 1.  0:15:17.1 0:15:17.1 145 122  75 0.996  14:51 
A 2.  0:29:46.5 0:14:29.4 144 140 133 1.008  14:22 
A 3.  0:44:47.2 0:15:00.7 149 138 122 0.989  15:10 
A 4.  0:59:17.2 0:14:30.0 151 145 137 1.004  14:26 
A 5.  1:13:16.7 0:13:59.5 153 146 129 1.000  13:59 
A 6.  1:28:21.6 0:15:04.9 152 143 126 0.976  14:30 
A 7.  1:42:27.9 0:14:06.3 157 145 130 1.026  13:35 
A 8.  1:58:49.4 0:16:21.5 151 139 117 0.990  16:05 
A 9.  2:14:05.2 0:15:15.8 149 142 130 1.006  15:10 
A 10. 2:41:23.5 0:27:18.3 137 123 111 0.996  19:28

USAF Week 12 - Thursday

Duration = 57:47
Distance = 4.00 (treadmill display; foot pod battery died)
Calories = 464
Max HR = 183
Avg HR = 140
Running Index = 42
Max Cadence = 108
Avg Cadence = 86

Thursday: short session
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 3.5 with HR in 130-140
Cool-down: .25 miles @ 3.0 mph

I was going to run longer, but fighting with the Polar stride sensor was pissing me off. It was all over the map. I think I would notice if all the sudden I dropped to a 70 stride/minute cadence from a 90 stride/minute rate. Then, just before the end of the run, the battery packed it in all together. If the variability weren't a standard characteristic of the stride sensor, I would just figure it was the dying battery. However, I think Polar (or at least their sensor) prefers a heel-strike as opposed to a midfoot-strike. It gets flakier the light my impact is.

I may end up getting a Garmin or Suunto HRM to see if they work any better than Polar. I may just drop the stride sensor and just use to heart-rate data.

Before the end, I threw in a quarter-mile sprint in the middle of the last mile. Trying to balance my speed needs with the miles I need for marathon training may have me running doubles (contrary to some recent discussions I've been involved in.)

Data:

Lap   Time    Lap Time  Max Avg Min
1.  0:15:36.2 0:15:36.2 140 122  84
2.  0:29:17.9 0:13:41.7 149 144 138
3.  0:43:11.5 0:13:53.6 152 145 135
4.  0:57:47.4 0:14:35.9 183 149 125

USAF Week 12 - Tuesday

Duration = 52:12
Distance = 4.00 (treadmill display)
Calories = 499
Max HR = 171
Avg HR = 153
Running Index = 41
Max Cadence = 103
Avg Cadence = 86

Tuesday: short session
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 3.5 miles @ 5.0 mph
Cool-down: .25 miles @ 3.0 mph

This turned out to be a lot more intense than I intended. I'm basically off low HR training for the immediate future. I will start back into low HR training after I recover from the Mardi Gras Marathon in February. Until then, I will be doing intense strength training in preparation for my USAF fitness assessment. As this interferes with the adaptation low HR training provides, I've decided to up the intensity across the board. Also, after I recover from the USAF Marathon in September, I will also being adding some intense speedwork to improve my 1.5 mile times.

Data:

Lap   Time    Lap Time  Max Avg Min
1.  0:14:02.6 0:14:02.6 159 129  86
2.  0:26:06.7 0:12:04.1 168 162 155
3.  0:38:08.2 0:12:01.5 169 166 160
4.  0:52:11.6 0:14:03.4 171 160 133