tag:blogger.com,1999:blog-50669777535184344722024-03-05T02:29:23.667-05:00Traveller's Running LogSome journeys are on two feetTravellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.comBlogger224125tag:blogger.com,1999:blog-5066977753518434472.post-62662158187016174022012-01-04T23:56:00.003-05:002012-01-04T23:57:08.539-05:00Wednesday Treadmill Run<div dir="ltr" style="text-align: left;" trbidi="on">
Duration = 33:53<br />
Distance = 2.25 miles<br />
<br />
Wednesday: building-to-short treadmill session<br />
Equipment: NB Minimus Trail WT10s, shorts, tech shirt<br />
<br />
Warm-up: .25 miles @ 3.0 mph<br />
Main: 1.75 miles @ 4.4 mph <br />
Cool-down: .25 miles @ 3.0 mph<br />
<br />
Ok, today I remembered my shoes and the strap for the HRM, but I left the watch next to the computer. This was run strictly to plan based on pace. Only issue was some muscle spasms in the front of my left lower leg. </div>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-40544950688374053772012-01-04T00:07:00.001-05:002012-01-04T00:16:23.122-05:00Tuesday Treadmill Session<div dir="ltr" style="text-align: left;" trbidi="on">
Duration = 33:58<br />
Distance = 2.25<br />
Calories = 278<br />
Max HR = 158<br />
Avg HR = 142<br />
<br />
Tuesday: building-to-mid treadmill session<br />
Equipment: Nike Structure 12s, shorts, tech shirt, Suunto t6c HRM<br />
<br />
Warm-up: .25 miles @ 3.0 mph<br />
Main: 1.75 @ 4.4 with HR in 150-160<br />
Cool-down: .25 miles @ 3.0 mph<br />
<br />
This time instead of my HRM, I forgot my shoes. Fortunately, I had a pair that I could use. This was a very good run. I can see, and feel, some improvement in conditioning. The urge to push the pace is strong, but I think I need at least another session at this pace (4.4 mph) with declining heart rates before I increase the pace. I'll likely stay here for this week and increase to 4.5 for next week. Time will tell.<br />
<br />
Details below (each lap is nominally 1/4 mile):<br />
<table>
<tbody>
<tr>
<td>Lap</td>
<td>Time</td>
<td>min HR</td>
<td>avg HR</td>
<td>max HR</td>
</tr>
<tr>
<td>1</td>
<td>5:04</td>
<td>100</td>
<td>111</td>
<td>117</td>
</tr>
<tr>
<td>2</td>
<td>3:22</td>
<td>113</td>
<td>133</td>
<td>142</td>
</tr>
<tr>
<td>3</td>
<td>3:24</td>
<td>140</td>
<td>143</td>
<td>146</td>
</tr>
<tr>
<td>4</td>
<td>3:26</td>
<td>144</td>
<td>149</td>
<td>152</td>
</tr>
<tr>
<td>5</td>
<td>3:23</td>
<td>148</td>
<td>151</td>
<td>153</td>
</tr>
<tr>
<td>6</td>
<td>3:26</td>
<td>151</td>
<td>153</td>
<td>155</td>
</tr>
<tr>
<td>7</td>
<td>3:24</td>
<td>149</td>
<td>155</td>
<td>158</td>
</tr>
<tr>
<td>8</td>
<td>3:26</td>
<td>155</td>
<td>156</td>
<td>157</td>
</tr>
<tr>
<td>9</td>
<td>5:00</td>
<td>130</td>
<td>139</td>
<td>156</td>
</tr>
<tr>
<td>Total</td>
<td>33:58</td>
<td>100</td>
<td>142</td>
<td>158</td>
</tr>
</tbody></table>
<br /></div>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-47399693802325359072012-01-02T23:15:00.000-05:002012-01-02T23:15:49.385-05:00Monday Treadmill Session<div dir="ltr" style="text-align: left;" trbidi="on">
Duration = 33:51<br />
Distance = 2.25<br />
<br />
Monday: treadmill building-to-short session<br />
Equipment: NB Minimus Trail WT10s, shorts, long-sleeve tech shirt<br />
<br />
Warm-up: .25 miles @ 3.0 mph<br />
Main: 25:00 @ 4.4 mph<br />
Cool-down: .25 miles @ 3.0 mph<br />
<br />
Since I like to run full "laps", I finished with the lap closest to the target time.<br />
<br />
I forgot my HRM, so I just ran the plan. I'll need to get a few measured runs to see how I'm doing. The target progression is 5 minutes added each week until I hit my target times each day. (The shortest is 1 hour, so I have a while yet to build.) Also, I'll yield to the fact I'm over 40 and plan a rest day. Sunday was it last week. Friday will be that day this week, and I expect I can just leave Friday as a rest day as it works well with most everything else I'm doing.<br />
<br />
Yesterday, I signed-up for the USAF Marathon. This will be my fourth time participating. The first time was my first half marathon. The other two were for the full marathon. 2010 is still my marathon PR at 6:45; 2011 was a DNF. 2012 will be run 6 weeks out from the Marine Corps Marathon. I will plan to run to the gate at Mile 21 and make a call on how I feel. Any risk to the MCM and I will ride the bus back to the finish.</div>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-12401391478233627972011-12-31T17:53:00.001-05:002011-12-31T17:53:28.585-05:00Saturday Treadmill Session<div dir="ltr" style="text-align: left;" trbidi="on">
Duration = 30:33 <br />
Distance = 2.0 miles<br />
Calories = 249<br />
Max HR = 159<br />
Avg HR = 140<br />
<br />
Saturday: treadmill building-to-long session<br />
Equipment: NB Minimus Trail WT10s, shorts, long-sleeve tech shirt, Suunto t6c HRM<br />
<br />
Warm-up: .25 miles @ 3.0 mph<br />
Main: 20:00 @ 4.4 mph with HR in 150-160<br />
Cool-down: .25 miles @ 3.0 mph<br />
<br />
Today we ran the plan and finished with everything where I wanted it. I did not exceed the target range. I had no issues with completing the run at the planned speed The only issue is that I still have a period early in the session, but not the start, where the HR reading goes wonky. This usually resolves itself and the post-processing handles it pretty well. For longer events, I don't think this will be a problem, but I may need to investigate conductive gels for shorter events.</div>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-23691631750202949712011-12-30T23:44:00.000-05:002011-12-30T23:57:18.893-05:00Friday Treadmill Session<div dir="ltr" style="text-align: left;" trbidi="on">
Duration = 31:03<br />
Distance = 2.0<br />
Calories = 242<br />
Max HR = 158<br />
Avg HR = 138<br />
<br />
Friday: treadmill building-to-short session<br />
Equipment: New Balance Minimus Trails, shorts, long-sleeve tech shirt, Suunto t6c HRM<br />
<br />
Warm-up: .25 miles @ 3.0 mph<br />
Main: 20:00 @ 4.2 with HR in 150-160<br />
Cool-down: .25 miles @ 3.0 mph<br />
<br />
This we originally planned as 20 minutes of 4.2, but after 10 minutes I was only up to 145 bpm, so I increased the speed to 4.4 mph. I went ahead and completed the last little bit to have another 2 mile session. The temperature was in the low 60s and that may have helped keep the hear rate down. I'll try 4.4 continuous tomorrow to see if that bring me in on target. I'm quite happy with this run. My left calf was still a bit stiff, but maybe a bit better than yesterday.<br />
<br />
Earlier in the day, I spent 26 minutes walking with my wife in the local neighborhood. We covered 1.5 miles while we were at it.</div>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-71854541200945043662011-12-29T23:31:00.000-05:002011-12-29T23:31:46.546-05:00Thursday treadmill session<div dir="ltr" style="text-align: left;" trbidi="on">
Duration = 29:41<br />
Distance = 2.00<br />
Calories = 278<br />
Max HR = 167<br />
Avg HR = 150<br />
<br />
<br />
Thursday: treadmill building-to-midlong session<br />
Equipment: New Balance Minimus Trail (blue), shorts, long-sleeve tech shirt, Suunto t6c HRM<br />
<br />
Warm-up: .25 miles @ 3.0 mph<br />
Main: 20:00 with HR in 150-160<br />
Cool-down: .25 miles @ 3.0 mph<br />
<br />
The above was the plan. I figured that 5.5 mph should be about right based on my run yesterday. For various reasons, I decided to be conservative and started with 5.0 after the warm-up. This did well until the HRM caught up. I think the sensors on the strap loose signal until I start sweating. Once I had a good reading I was already out of the range I really wanted to be in. I finished the 1/2 mile at 5.0, but I started dropping the speed after that. I eventually got all the way down to 4.2 mph. The time when I finished 1.5 miles of running was close enough to the target of 20 minutes that I started the cool-down then. Other than some slight stiffness in my left foot and lower leg, there were no issues with this run.<br />
<br />
I was quite surprised by how much slower I had to run. I figured that there might be some due to the grade of the treadmill because I tend to find running "for real" to be easier than my treadmill. I'm sure that was part of it. The other part, which I hadn't considered, was the temperature. I ran outside yesterday in ~35F with some wind. The temperature in the basement where I keep the treadmill is in the upper 60s F. That was a good part of the rest.<br />
<br />
The final item for today, and possibly related to the previous, was USAF strength training. About an hour before doing my run, I did 5 sets of push-ups and 5 sets of sit-ups. These were done to temporary muscle failure in the later sets. These completely wiped me out and required some time before I felt ready to do my run. The plan was to have done the strength training much earlier in the day, but I ran out of time. Final counts today were 41 push-ups in 5 sets (2x15, 5, 2x3) and 48 sit-ups in 5 sets (4x10, 8).</div>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-53437442345556573282011-12-28T22:57:00.001-05:002011-12-28T22:57:52.191-05:00First run of new plan<div dir="ltr" style="text-align: left;" trbidi="on">
Duration =31:36<br />
Distance =2.4<br />
Calories =238<br />
Max HR =164<br />
Avg HR =138<br />
<br />
Wednesday: short session<br />
Equipment: New Balance Minimus Trails WT10s, shorts, tech shirt, jacket, cap, gloves<br />
<br />
Warm-up: 5 minutes walking<br />
Main: 21:36 aerobic run (~150 bpm)<br />
Cool-down: 5 minutes walking<br />
<br />
Basic out and back including 5 minutes warm-up and 5 minutes cool-down
walking. I ran on a fairly level route to the local library and back.
No significant issues. Temperature was just under freezing with a brisk
NW wind, but the sky was clear and I was in the sun for most of the
route.</div>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-19160623746945728192011-12-28T22:51:00.000-05:002011-12-28T22:52:35.942-05:002012 Goals and Plans<div dir="ltr" style="text-align: left;" trbidi="on">
My goals for 2012 are:<br />
<ol type="1">
<li>Stay healthy</li>
<li>Train consistently</li>
<li>Finish MCM, secondary goal of marathon PR (<6:45)</li>
<li>HM PR (<2:28)</li>
<li>10K PR (<55 minutes)</li>
<li>Pass the USAF Fitness Test</li>
</ol>
The
last is related to the Marine Corps Marathon in that I need to pass it
to stay active as a drilling Reservist. I'll be using that status to get
a discount on the race and lodging.<br />
<br />
I've never done a proper
base training cycle before, so 2012 will be a Base year. The basic plan
is to stay with base training for most of the year adjusted to allow a
mileage peak and taper before the USAF Marathon in September and follow
Hal Higdon's multiple marathon plan to lead into the MCM at the end of
October (and again to lead into the Route 66 in Tulsa in November! )<br />
<br />
Initially,
I plan to start with a Lydiard style base running as many days of the
week as my schedule will allow. I will start with 30 minutes each day
and build up to the following:<br />
<table border="0"><tbody>
<tr><td align="left" width="20"><br /></td><td align="left">Monday</td><td align="left">1 hour</td></tr>
<tr><td align="left"><br /></td><td align="left">Tuesday</td><td align="left">1.5 hours</td></tr>
<tr><td align="left"><br /></td><td align="left">Wednesday</td><td align="left">1 hour</td></tr>
<tr><td align="left"><br /></td><td align="left">Thursday</td><td align="left">1.5-2 hours</td></tr>
<tr><td align="left"><br /></td><td align="left">Friday</td><td align="left">1 hour</td></tr>
<tr><td align="left"><br /></td><td align="left">Saturday</td><td align="left">>2 hours</td></tr>
<tr><td align="left"><br /></td><td align="left">Sunday</td><td align="left">1-1.5 hours</td></tr>
</tbody></table>
<br />
The pace for all of these will be aerobic (practically, the pace the allows for even splits for the entire distance).<br />
<br />
I am prepared to adjust based on how the runs feel and how my recovery works.<br />
<a href="http://www.blogger.com/blogger.g?blogID=5066977753518434472" name="cutid1-end"></a><br />
<br />
Races currently planned:<br />
<table border="0"><tbody>
<tr><td align="left" width="20"><br /></td><td align="left">Canyonlands Half Marathon</td><td align="left">March 17</td><td align="left">Moab, UT</td></tr>
<tr><td align="left"><br /></td><td align="left">Bolder Boulder 10K</td><td align="left">May 28</td><td align="left">Boulder, CO</td></tr>
<tr><td align="left"><br /></td><td align="left">USAF Marathon</td><td align="left">September 15</td><td align="left">Dayton, OH</td></tr>
<tr><td align="left"><br /></td><td align="left">Marine Corps Marathon</td><td align="left">October 28</td><td align="left">Arlington, VA</td></tr>
<tr><td align="left"><br /></td><td align="left">Route 66 Marathon</td><td align="left">November 18</td><td align="left">Tulsa, OK</td></tr>
</tbody></table>
<br />
<br />
<a href="http://www.blogger.com/blogger.g?blogID=5066977753518434472" name="cutid2"></a>Related
to the USAF Fitness Test, I need to be able to complete 21 push-ups and
34 sit-ups in separate sessions of one minute each. I've consistently
been able to meet the requirement on the push-ups, but the sit-ups
requirement is the thing that is keeping me from passing the assessment.<br />
<br />
My
plan here is to do 5 sets of 20 (or as many as I can do) of push-ups
and then of sit-ups every other day. This may be stretched to every
third day if I do not recover well enough. The number will be adjusted
based on how well I do each month on my drill weekend.<br />
<br />
Finally,
I've allowed myself to gain back most of the weight I lost the last time
I was successful in losing weight. I will be starting at 180 pounds and
will be looking to lose about 1 pound a week for most of the year. I
expect I will find a good level after about 30 pounds, but we will see
once we get there.<br />
<br />
I think I can do most of this by making mostly
minor changes. I will stay stable after the end of July until after the
Route 66 Marathon. I hope to not gain too much during the 2012 Holiday
season and plan to knock any remaining extra pounds off in early 2013.<a href="http://www.blogger.com/blogger.g?blogID=5066977753518434472" name="cutid2-end"></a><br />
<br />
<br />
This makes for an ambitious plan, but if you don't aim high, you will never get off the ground.</div>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com1tag:blogger.com,1999:blog-5066977753518434472.post-18086557886051585482010-08-29T12:00:00.001-04:002010-08-30T05:04:04.067-04:002010 Perth City to Surf Half MarathonDuration = 2:43:50 (official time)<br />Distance = 13.11 (Half Marathon)<br />Calories = 1661<br />Max HR = 198<br />Avg HR = 160<br />Running Index = 38<br /><br />Sunday: Half Marathon race<br />Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt<br /><br />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.<br /><br />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.<br /><br />My wife and I finished the day by meeting friends from Michigan who were also travelling in Australia.<br /><br />Data:<br /><pre>Lap Time Lap Time Max Avg Min Dist min/mile<br />A 1. 0:12:45.6 0:12:45.6 169 155 137 1.006 12:01<br />A 2. 0:25:48.5 0:13:02.9 163 149 142 1.045 10:39<br />A 3. 0:37:55.7 0:12:07.2 162 152 141 1.060 8:59<br />A 4. 0:50:23.0 0:12:27.3 169 158 146 1.017 11:37<br />A 5. 1:02:29.5 0:12:06.5 172 160 147 0.937 10:56<br />A 6. 1:18:01.5 0:15:32.0 169 161 148 1.261 6:25<br />A 7. 1:29:26.6 0:11:25.1 171 163 148 0.997 10:52<br />A 8. 1:41:32.8 0:12:06.2 168 160 149 1.025 8:09<br />A 9. 1:52:59.0 0:11:26.2 174 163 150 1.020 10:43<br />A 10. 2:06:19.8 0:13:20.8 179 158 138 1.002 10:14<br />A 11. 2:18:41.3 0:12:21.5 170 162 152 0.989 9:42<br />A 12. 2:31:13.1 0:12:31.8 177 170 153 1.042 10:35<br />A 13. 2:42:16.0 0:11:02.9 191 173 161 1.001 9:37</pre><br />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.Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-1021255945682463692010-08-14T21:00:00.002-04:002010-08-19T19:26:34.794-04:00USAF Week 13 - Long Run (WPAFB)Duration = 3:39:35<br />Distance = 14.00 (GPS sensor)<br />Calories = 1750<br />Max HR = 163<br />Avg HR = 139<br />Running Index = 45<br /><br />Saturday: long run<br />Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt<br /><br />Warm-up: 5:00 minutes walking<br />Main: Rest of 14 miles running with heart rate around 140<br />Cool-down: 5:00 minutes walking<br /><br />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.<br /><br />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.<br /><br />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.<br /><br />Data:<br /><pre>Lap Time Lap Time Max Avg Min Dist min/mile <br />A 1. 0:15:32.5 0:15:32.5 139 117 82 0.996 14:46 <br />A 2. 0:29:48.6 0:14:16.1 144 137 123 1.001 13:40 <br />A 3. 0:44:01.6 0:14:13.0 149 141 132 1.001 14:12 <br />A 4. 0:58:15.0 0:14:13.4 146 142 133 1.000 14:13 <br />A 5. 1:12:50.2 0:14:35.2 147 141 131 1.000 14:35 <br />A 6. 1:27:10.0 0:14:19.8 147 143 136 1.000 14:19 <br />A 7. 1:42:26.6 0:15:16.6 150 141 124 1.000 15:16 <br />A 8. 1:58:04.0 0:15:37.4 151 142 129 1.001 15:36 <br />A 9. 2:13:57.3 0:15:53.3 151 141 128 1.003 15:50 <br />A 10. 2:29:40.7 0:15:43.4 150 143 128 1.002 15:41 <br />A 11. 2:47:21.5 0:17:40.8 150 135 115 0.998 17:42 <br />A 12. 3:04:39.8 0:17:18.3 151 139 127 1.005 17:13 <br />A 13. 3:23:55.3 0:19:15.5 151 135 119 0.994 18:11 <br />A 14. 3:39:30.2 0:15:34.9 163 153 139 1.001 15:38</pre>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-89207333672759166812010-08-12T22:30:00.003-04:002010-08-12T23:35:42.764-04:00USAF Week 13 - ThursdayDuration = 1:10:40<br />Distance = 5.00<br />Calories = 568<br />Max HR = 152<br />Avg HR = 140<br /><br />Thursday: short treadmill session<br />Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt<br /><br />Warm-up: .25 miles @ 3.0 mph<br />Main: 4.5 miles with HR in 140-150<br />Cool-down: .25 miles @ 3.0 mph<br /><br />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.<br /><br />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.<br /><br />Data:<br /><pre>Lap Time Lap Time Max Avg Min<br />1. 0:15:44.3 0:15:44.3 148 123 86<br />2. 0:28:52.8 0:13:08.5 152 146 139<br />3. 0:42:14.4 0:13:21.6 150 147 140<br />4. 0:55:37.2 0:13:22.8 150 147 141<br />5. 1:10:40.4 0:15:03.2 151 140 120</pre>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-78641884488246685472010-08-10T22:45:00.000-04:002010-08-10T23:30:56.024-04:00USAF Week 13 - TuesdayDuration = 52:11<br />Distance = 4.00 (treadmill display)<br />Calories = 495<br />Max HR = 168<br />Avg HR = 153<br /><br />Tuesday: short treadmill session<br />Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt<br /><br />Warm-up: .25 miles @ 3.0 mph<br />Main: 3.5 miles @ 5.0 mph<br />Cool-down: .25 miles @ 3.0 mph<br /><br />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.<br /><br />Data:<br /><pre>Lap Time Lap Time Max Avg Min<br />1. 0:14:04.4 0:14:04.4 160 133 92<br />2. 0:26:06.7 0:12:02.3 165 162 154<br />3. 0:38:09.5 0:12:02.8 167 165 159<br />4. 0:52:11.1 0:14:01.6 168 157 132</pre>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-55812516878916038662010-08-08T10:30:00.003-04:002010-08-08T13:30:54.518-04:00USAF Week 12 - Long Run (Busse Woods)Duration = 2:41:34<br />Distance = 10.00<br />Calories = 1252<br />Max HR = 157<br />Avg HR = 137<br />Running Index = 44<br /><br />Sunday: Long run in Busse Woods<br />Equipment: Asics Gel-Nimbus 11s, shorts, compression shirts, tech shirt<br /><br />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.<br /><br />I had no issues beyond the gastro. The compression shorts worked well.<br /><br />Data:<br /><pre>Lap Time Lap Time Max Avg Min Dist min/mile <br />A 1. 0:15:17.1 0:15:17.1 145 122 75 0.996 14:51 <br />A 2. 0:29:46.5 0:14:29.4 144 140 133 1.008 14:22 <br />A 3. 0:44:47.2 0:15:00.7 149 138 122 0.989 15:10 <br />A 4. 0:59:17.2 0:14:30.0 151 145 137 1.004 14:26 <br />A 5. 1:13:16.7 0:13:59.5 153 146 129 1.000 13:59 <br />A 6. 1:28:21.6 0:15:04.9 152 143 126 0.976 14:30 <br />A 7. 1:42:27.9 0:14:06.3 157 145 130 1.026 13:35 <br />A 8. 1:58:49.4 0:16:21.5 151 139 117 0.990 16:05 <br />A 9. 2:14:05.2 0:15:15.8 149 142 130 1.006 15:10 <br />A 10. 2:41:23.5 0:27:18.3 137 123 111 0.996 19:28</pre>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-35305207480886827832010-08-05T22:30:00.000-04:002010-08-05T23:12:50.011-04:00USAF Week 12 - ThursdayDuration = 57:47<br />Distance = 4.00 (treadmill display; foot pod battery died)<br />Calories = 464<br />Max HR = 183<br />Avg HR = 140<br />Running Index = 42<br />Max Cadence = 108<br />Avg Cadence = 86<br /><br />Thursday: short session<br />Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt<br /><br />Warm-up: .25 miles @ 3.0 mph<br />Main: 3.5 with HR in 130-140<br />Cool-down: .25 miles @ 3.0 mph<br /><br />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.<br /><br />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.<br /><br />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.)<br /><br />Data:<br /><pre>Lap Time Lap Time Max Avg Min<br />1. 0:15:36.2 0:15:36.2 140 122 84<br />2. 0:29:17.9 0:13:41.7 149 144 138<br />3. 0:43:11.5 0:13:53.6 152 145 135<br />4. 0:57:47.4 0:14:35.9 183 149 125</pre>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-89153195919205653192010-08-03T20:45:00.003-04:002010-08-03T22:59:17.552-04:00USAF Week 12 - TuesdayDuration = 52:12<br />Distance = 4.00 (treadmill display)<br />Calories = 499<br />Max HR = 171<br />Avg HR = 153<br />Running Index = 41<br />Max Cadence = 103<br />Avg Cadence = 86<br /><br />Tuesday: short session<br />Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt<br /><br />Warm-up: .25 miles @ 3.0 mph<br />Main: 3.5 miles @ 5.0 mph<br />Cool-down: .25 miles @ 3.0 mph<br /><br />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.<br /><br />Data:<br /><pre>Lap Time Lap Time Max Avg Min<br />1. 0:14:02.6 0:14:02.6 159 129 86<br />2. 0:26:06.7 0:12:04.1 168 162 155<br />3. 0:38:08.2 0:12:01.5 169 166 160<br />4. 0:52:11.6 0:14:03.4 171 160 133</pre>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-19756980509389945612010-07-18T10:15:00.002-04:002010-07-21T23:03:43.360-04:002010 Presque Isle Half MarathonDuration = 2:34:29 (Official Time)<br />Distance = 13.1 (Half Marathon)<br />Calories = 1758<br />Max HR = 198<br />Avg HR = 170<br />Running Index = 44<br />Max Cadence = 98<br />Avg Cadence = 89<br /><br />Sunday: race (long run)<br />Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt<br />Conditions:<br /> Start: 71F, 75% RH, wind S 5mph, clear<br /> Finish: 78F, 50% RH, wind S mph4, clear<br /><br />Presque Isle Half Marathon, Erie, PA, USA<br /><br />This was a nice little (~1000 finishers) race. The Erie Running Club provides good support for this fairly flat course. The most notable feature is a hairpin turn in the first mile. Most of the course has some cover from the sun, but this also reduces the amount of air flow. I noticed that I was pushing harder sooner in the race than in previous races.<br /><br />The only significant issue, other than the heat, I had was severe thrubbage. I rubbed myself raw by the end of the race. I need to remember to wear my compression shorts or apply Body Glide. I didn't notice any issues with my ITB or my muscles.<br /><br />I need to calibrate the stride sensor to my new shoes as it was reporting long.<br /><br />Data (from Polar HRM; Time=gun time):<br /><pre>Mile Time Lap Time Max Avg Min<br />1. 0:12:21.7 0:11:40.7 160 151 121<br />2. 0:24:13.6 0:11:51.9 164 159 152<br />3. 0:35:43.6 0:11:30.0 167 163 153<br />4. 0:47:03.8 0:11:20.2 172 167 155<br />5. 0:58:25.3 0:11:21.5 175 170 164<br />6. 1:10:01.2 0:11:35.9 178 171 163<br />7. 1:21:06.9 0:11:05.7 180 176 171<br />8. 1:32:25.8 0:11:18.9 182 178 168<br />9. 1:44:00.5 0:11:34.7 182 178 164<br />10. 1:55:50.3 0:11:49.8 185 177 166<br />11. 2:09:44.7 0:13:54.4 183 172 155<br />12. 2:22:05.5 0:12:20.8 179 174 163<br />13. 2:34:26.3 0:12:20.8 198 178 164<br />part 2:35:12.5 0:00:46.2 198 190 180</pre>[Posted 2010-07-21]Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-3259816411714534362010-07-15T23:45:00.002-04:002010-07-16T00:41:11.074-04:00USAF Week 9 - ThursdayDuration = 58:44<br />Distance = 4.15<br />Calories = 436<br />Max HR = 143<br />Avg HR = 134<br />Running Index = 46<br />Max Cadence = 98<br />Avg Cadence = 84<br /><br />Thursday: short treadmill session<br />Equipment: Asics Gel-Nimbus 11s, shorts, t-shirt<br /><br />Warm-up: .25 miles @ 3.0 mph<br />Main: 3.5 miles with HR in 130-140<br />Cool-down: .25 miles @ 3.0 mph<br /><br />Another short session. I didn't push as hard as Tuesday, but I did run further. I'm feeling good headed into the half marathon on Sunday.<br /><br />Data:<br /><pre>Lap Time Lap Time Max Avg Min Dist min/mile <br />A 1. 0:14:15.9 0:14:15.9 142 125 87 1.001 14:15 <br />A 2. 0:27:45.1 0:13:29.2 143 139 134 1.005 13:25 <br />A 3. 0:41:26.6 0:13:41.5 143 139 129 1.004 13:38 <br />A 4. 0:56:13.5 0:14:46.9 142 136 117 1.006 14:41 <br />1. 0:58:43.5 0:58:43.5 143 134 87 4.148 14:08</pre>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-14238178810844247772010-07-13T23:15:00.003-04:002010-07-14T00:03:58.038-04:00USAF Week 9 - TuesdayDuration = 38:27<br />Distance = 3.14<br />Calories = 332<br />Max HR = 186<br />Avg HR = 145<br />Running Index = 45<br />Max Cadence = 98<br />Avg Cadence = 84<br /><br />Tuesday: short treadmill session<br />Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt<br /><br />Warm-up: .25 miles @ 3.0 mph<br />Main: 2.5 miles @ 5.0 mph (planned; actual included .5 of 7.0 mph)<br />Cool-down: .25 miles @ 3.0 mph<br /><br />This was a short, quick session. I wanted to push the pace a bit, so the plan was to run the stress phase at 5.0 mph (12:00 pace). This was going well and I have an eye on my Fit-to-Fight assessment, so I ran the first half of mile 3 at 7 mph (8:34 pace). I am very happy with the result. I had no issues with the mechanics of running at that pace. That was a bit over 4 minutes continuous at the pace (and 1/3 the distance of the assessment). Heart rate and respiration were still climbing when I slowed back to 5.0, but I was still able to get enough air to sustain the effort when I got to the planned end of that burst. I will continue to add speed to my Tuesday session.<br /><br />The reported pace is likely a bit fast as I haven't calibrated the foot pod to the new shoes and, while the treadmill may have been a bit fast at times, I don't think the peak paces were really as fast as shown.<br /><br />Data:<br /><pre>Lap Time Lap Time Max Avg Min Dist min/mile <br />A 1. 0:13:34.1 0:13:34.1 151 126 82 0.998 13:36 <br />A 2. 0:25:02.9 0:11:28.8 158 153 147 1.003 11:26 <br />A 3. 0:35:53.0 0:10:50.1 186 164 127 1.002 10:48 <br />1. 0:38:26.6 0:38:26.6 186 145 82 3.142 12:13</pre>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-68637924904152604642010-07-12T23:49:00.003-04:002010-07-13T00:06:34.689-04:00Strength Program ReduxPush-Ups Initial Test: 15<br />Sit-Ups Initial Test: 14<br /><br />I will be following the 100 Push-Ups and 200 Sit-Ups programs. I will be doing these three days a week. Most weeks this will be Tuesday, Thursday, and Saturday. I will likely move Saturday to Sunday if I do my long run on Saturday. Exhaustion tests will be inserted into the three-day-a-week pattern. I will start on Thursday with Week 1 Day 1 of each program.<br /><br />Today was the Initial Test. I did fewer push-ups than when I started early last year. I did more sit-ups than when I started early last year. Both tests were with good form and not pushing real hard.<br /><br />I need to be able to complete 34 <s>sit-ups</s> crunches in one minute to pass the assessment. I need to be able to complete 21 push-ups in one minute to meet the minimum requirement on that test. My goal here is to achieve maximum for push-ups with 44. (50 is maximum for sit-ups which I would love to meet but don't seriously expect this year.)Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-58558865626153361032010-07-11T23:00:00.004-04:002010-07-11T23:42:13.552-04:00USAF Week 8 - Long RunDuration = 2:28:38<br />Distance = 10.04<br />Calories = 1138<br />Max HR = 150<br />Avg HR = 136<br />Running Index = 45<br />Max Cadence = 98<br />Avg Cadence = 87<br /><br />Sunday: long session<br />Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt<br /><br />Warm-up: .25 miles @ 3.0 mph<br />Main: 9.5 miles with HR in 130-140 (pushed a bit at the end)<br />Cool-down: .25 miles @ 3.0 mph<br /><br />I could tell right away this was going to be good session. During my warm-up, my heart rate stayed under 100 for the entire 5 minutes. Then, the heart rate was slow to enter the target range. I pushed the speed up to 4.5 until, after the end of the first mile, I hit 140 and backed off. I was pretty steady until 100 minutes when the treadmill rolled-over and had to be restarted. (Only the time starts over; all other values keep running.) After the restart, I worked back to 4.0. I stayed there until after the end of mile 7. I then pushed the speed to 4.1, and then to 4.2. I also allowed my heart rate to rise with a hard limit at 150 which I saw but never exceeded.<br /><br />The only issues were a bit of stiffness in my left ankle and minor soreness in the right ankle. Both of these worked out nicely over the first few miles. I will wear the current pair of shoes through the race next weekend, then I will switch over to the newer pair for the shorter runs. I expect I will be ready to retire the current pair after the USAF marathon in September.<br /><br />Data:<br /><pre>Lap Time Lap Time Max Avg Min Dist min/mile <br />A 1. 0:15:11.3 0:15:11.3 139 115 85 1.000 15:10 <br />A 2. 0:29:03.0 0:13:51.7 141 139 134 1.000 13:52 <br />A 3. 0:43:44.0 0:14:41.0 144 139 134 1.006 14:36 <br />A 4. 0:58:43.2 0:14:59.2 141 137 131 1.004 14:55 <br />A 5. 1:13:41.6 0:14:58.4 141 137 132 1.004 14:54 <br />A 6. 1:28:38.2 0:14:56.6 141 137 132 1.003 14:54 <br />A 7. 1:44:11.8 0:15:33.6 144 136 122 1.004 15:10 <br />A 8. 1:58:43.4 0:14:31.6 143 137 129 1.004 14:28 <br />A 9. 2:12:58.0 0:14:14.6 148 144 134 1.006 14:09 <br />A 10. 2:28:27.4 0:15:29.4 150 141 118 1.007 15:23 <br />1. 2:28:38.3 2:28:38.3 150 136 85 10.042 14:45</pre>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-4128512454521324482010-07-08T23:00:00.001-04:002010-07-08T23:51:50.108-04:00USAF Week 8 - ThursdayDuration = 1:33:45<br />Distance = 6.02<br />Calories = 702<br />Max HR = 147<br />Avg HR = 135<br />Running Index = 44<br />Max Cadence = 100<br />Avg Cadence = 86<br /><br />Thursday: sorta-long session<br />Equipment: Asics Gel-Cumulus 9s, shorts, t-shirt<br /><br />Warm-up: .25 miles @ 3.0 mph<br />Main: 5.5 miles with HR in 130-140<br />Cool-down: .25 miles @ 3.0 mph<br /><br />I have to stop just getting the one run in during the week, but at least I'm getting it in. No issues during this run. The treadmill was running well under the set speed, but I'm adjusting for heart rate so this isn't as bad as it would otherwise be. I did a quick stop near the end of mile three to swap clothes from the washer to the dryer.<br /><br />Data:<br /><pre>Lap Time Lap Time Max Avg Min Dist min/mile <br />A 1. 0:15:36.5 0:15:36.5 143 124 93 0.997 15:34 <br />A 2. 0:30:16.4 0:14:39.9 141 137 132 1.007 14:33 <br />A 3. 0:47:14.4 0:16:58.0 141 135 98 1.003 15:00 <br />A 4. 1:02:16.4 0:15:02.0 141 137 130 0.997 15:04 <br />A 5. 1:17:17.7 0:15:01.3 147 140 133 1.007 14:55 <br />A 6. 1:33:33.8 0:16:16.1 145 136 120 1.006 16:09 <br />1. 1:33:45.0 1:33:45.0 147 135 93 6.021 15:13</pre>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-54441375605661914682010-07-04T21:00:00.001-04:002010-07-04T23:03:56.269-04:00USAF Week 7 - Long RunDuration = 2:28:49<br />Distance = 8.34<br />Calories = 1249<br />Max HR = 161<br />Avg HR = 143<br />Running Index = 36<br />Max Cadence = 94<br />Avg Cadence = 69<br /><br />Sunday: long run<br />Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt<br />Conditions: >90F and 50% humidity at the start, some wind from the south that was mostly screened by trees<br /><br />Warm-up: 5:00 walk<br />Main: balance of 12 miles with heart rate 130-140 (that was the plan)<br />Cool-down: 5:00 walk<br /><br />I knew pretty quick that Plan A was out the airlock. What I settled on was run/walk til dark and call that "good enough". I would try to run near 15:00 pace, but that developed a higher than desired heart rate. I set a limit of 160 at which point I would walk until I was back in the mid 130s. The caused a lot of walking as just walking was keeping my heart rate in the 140s for quite a while before it was finally drop to my target. I used this run outside to get an idea of distances around different "blocks" near where I live. I now have a known route this is ~5 miles around. There is a convenience store on this route that I can use if I need something before I pass my house. I still need to gauge the larger available "block" to determine its length.<br /><br />This was hard enough with the Polar HRM I use adding its own challenges to the situation. It seemed to loose steps occasionally. This impacts total distance, pace, and cadence. When I'm running I tend to be very consistent around 90 strides/180 steps per minute. When the reported cadence is in the 50-60 strides/minute ranage, I know it is whacked. I didn't run with the GPS sensor today, but that has its own issues. The Polar uses the stride sensor for pace/distance as the priority. It will only use the GPS for speed/distance if the stride sensor is not reporting. I would prefer to have the pace/distance to come for the GPS if it is available while still recording cadence.<br /><br />Data:<br /><pre>Lap Time Lap Time Max Avg Min Dist min/mile <br />A 1. 0:15:45.8 0:15:45.8 152 134 110 1.002 15:43 <br />A 2. 0:31:26.0 0:15:40.2 161 150 136 0.997 15:43 <br />A 3. 0:48:26.0 0:17:00.0 160 145 120 1.003 16:56 <br />A 4. 1:09:58.9 0:21:32.9 154 142 127 1.004 18:48 <br />A 5. 1:28:49.7 0:18:50.8 154 140 125 0.999 18:52 <br />A 6. 1:45:28.0 0:16:38.3 160 151 138 1.005 16:33 <br />A 7. 2:03:31.4 0:18:03.4 159 143 131 1.000 18:03 <br />A 8. 2:22:22.2 0:18:50.8 161 144 124 0.998 18:48 <br />6. 2:28:48.9 0:06:23.8 151 141 128 0.328 19:35</pre>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com1tag:blogger.com,1999:blog-5066977753518434472.post-4353763932975074792010-07-01T23:00:00.002-04:002010-07-02T00:12:53.447-04:00USAF Week 7 - ThursdayDuration = 44:18<br />Distance = 3.03<br />Calories = 372<br />Max HR = 193<br />Avg HR = 143<br />Running Index = 38<br />Max Cadence = 109<br />Avg Cadence = 82<br /><br />Thurday: short session<br />Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt<br /><br />Warm-up: .25 miles @ 3.0 mph<br />Main: 2.5 miles speed pyramid and a fast quarter<br />Cool-down: .25 miles @ 3.0 mph<br /><br />It's been a while, so I decided to blow the rust off. After the warm-up, I did a quarter at 4.0, then a quarter at 5.0, then a quarter at 6.0. This was followed with the down side of a quarter at 5.0 and a quarter at 4.0. I then did a quarter at 8.0. The treadmill took a bit to get up to speed. Final peak was probably over 8.0 (closer to 7:00). This was followed with a quarter back at 4.0 and then a quarter walking at 3.0. I finished with a half-mile at 4.0 and the quarter cool-down with a 3.0 walk.<br /><br />Data:<br /><pre>Lap Time Lap Time Max Avg Min Dist min/mile <br />A 1. 0:14:17.9 0:14:17.9 169 125 84 0.998 14:19 <br />A 2. 0:26:35.9 0:12:18.0 193 163 144 1.002 12:16 <br />A 3. 0:43:43.5 0:17:07.6 157 144 129 1.002 17:05 <br />1. 0:44:17.8 0:44:17.8 193 143 84 3.030 14:36</pre>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-74671325112979118092010-06-20T23:30:00.001-04:002010-06-21T00:03:33.472-04:00USAF Week 5 - Long RunDuration = 2:36:21<br />Distance = 10.03<br />Calories = 1143<br />Max HR = 146<br />Avg HR = 133<br />Running Index = 47<br />Max Cadence = 97<br />Avg Cadence = 87<br /><br />Sunday: long treadmill session<br />Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt<br /><br />Warm-up: .25 miles @ 3.0 mph<br />Main: 9.5 with HR in 130-140<br />Cool-down: .25 miles @ 3.0 mph<br /><br />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.<br /><br />Data:<br /><pre>Lap Time Lap Time Max Avg Min Dist min/mile <br />A 1. 0:16:18.7 0:16:18.7 132 118 92 1.000 16:18 <br />A 2. 0:30:39.3 0:14:20.6 137 133 127 1.004 14:17 <br />A 3. 0:44:56.7 0:14:17.4 139 134 121 1.004 14:14 <br />A 4. 0:59:11.9 0:14:15.2 143 136 131 1.005 14:11 <br />A 5. 1:13:25.4 0:14:13.5 141 138 131 1.005 14:09 <br />A 6. 1:34:46.5 0:21:21.1 139 126 93 0.999 15:07 <br />A 7. 1:49:52.4 0:15:05.9 139 136 124 1.000 14:46 <br />A 8. 2:04:58.0 0:15:05.6 140 136 132 1.003 15:02 <br />A 9. 2:20:09.9 0:15:11.9 142 138 135 1.005 15:07 <br />A 10. 2:36:19.7 0:16:09.8 146 140 125 1.003 16:06 <br />1. 2:36:21.3 2:36:21.3 146 133 92 10.029 14:55</pre>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0tag:blogger.com,1999:blog-5066977753518434472.post-55117028754770961782010-06-17T22:30:00.000-04:002010-06-17T23:25:30.445-04:00USAF Week 5 - ThursdayDuration = 47:09<br />Distance = 3.05<br />Calories = 324<br />Max HR = 138<br />Avg HR = 129<br />Running Index = 45<br />Max Cadence = 101<br />Avg Cadence = 84<br /><br />Thursday: short treadmill session<br />Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt<br /><br />Warm-up: .25 miles @ 3.0 mph<br />Main: 2.5 miles with HR in 130-140<br />Cool-down: .25 miles @ 3.0 mph<br /><br />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.<br /><br />Data:<br /><pre>Lap Time Lap Time Max Avg Min Dist min/mile <br />A 1. 0:15:58.9 0:15:58.9 134 122 98 1.002 15:57 <br />A 2. 0:30:30.8 0:14:31.9 138 135 130 1.006 14:26 <br />A 3. 0:46:22.6 0:15:51.8 138 131 114 1.007 15:45 <br />1. 0:47:09.0 0:47:09.0 138 129 98 3.046 15:27</pre>Travellerhttp://www.blogger.com/profile/17263645693176777616noreply@blogger.com0