Traveller's Running Log

Wednesday Treadmill Run

2012-01-04T23:56:00.003-05:00

Duration = 33:53
Distance = 2.25 miles

Wednesday: building-to-short treadmill session
Equipment: NB Minimus Trail WT10s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 1.75 miles @ 4.4 mph
Cool-down: .25 miles @ 3.0 mph

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.

Tuesday Treadmill Session

2012-01-04T00:07:00.001-05:00

Duration = 33:58
Distance = 2.25
Calories = 278
Max HR = 158
Avg HR = 142

Tuesday: building-to-mid treadmill session
Equipment: Nike Structure 12s, shorts, tech shirt, Suunto t6c HRM

Warm-up: .25 miles @ 3.0 mph
Main: 1.75 @ 4.4 with HR in 150-160
Cool-down: .25 miles @ 3.0 mph

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.

Details below (each lap is nominally 1/4 mile):

Lap	Time	min HR	avg HR	max HR
1	5:04	100	111	117
2	3:22	113	133	142
3	3:24	140	143	146
4	3:26	144	149	152
5	3:23	148	151	153
6	3:26	151	153	155
7	3:24	149	155	158
8	3:26	155	156	157
9	5:00	130	139	156
Total	33:58	100	142	158

Monday Treadmill Session

2012-01-02T23:15:00.000-05:00

Duration = 33:51
Distance = 2.25

Monday: treadmill building-to-short session
Equipment: NB Minimus Trail WT10s, shorts, long-sleeve tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 25:00 @ 4.4 mph
Cool-down: .25 miles @ 3.0 mph

Since I like to run full "laps", I finished with the lap closest to the target time.

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.

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.

Saturday Treadmill Session

2011-12-31T17:53:00.001-05:00

Duration = 30:33
Distance = 2.0 miles
Calories = 249
Max HR = 159
Avg HR = 140

Saturday: treadmill building-to-long session
Equipment: NB Minimus Trail WT10s, shorts, long-sleeve tech shirt, Suunto t6c HRM

Warm-up: .25 miles @ 3.0 mph
Main: 20:00 @ 4.4 mph with HR in 150-160
Cool-down: .25 miles @ 3.0 mph

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.

Friday Treadmill Session

2011-12-30T23:44:00.000-05:00

Duration = 31:03
Distance = 2.0
Calories = 242
Max HR = 158
Avg HR = 138

Friday: treadmill building-to-short session
Equipment: New Balance Minimus Trails, shorts, long-sleeve tech shirt, Suunto t6c HRM

Warm-up: .25 miles @ 3.0 mph
Main: 20:00 @ 4.2 with HR in 150-160
Cool-down: .25 miles @ 3.0 mph

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.

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.

Thursday treadmill session

2011-12-29T23:31:00.000-05:00

Duration = 29:41
Distance = 2.00
Calories = 278
Max HR = 167
Avg HR = 150

Thursday: treadmill building-to-midlong session
Equipment: New Balance Minimus Trail (blue), shorts, long-sleeve tech shirt, Suunto t6c HRM

Warm-up: .25 miles @ 3.0 mph
Main: 20:00 with HR in 150-160
Cool-down: .25 miles @ 3.0 mph

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.

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.

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).

First run of new plan

2011-12-28T22:57:00.001-05:00

Duration =31:36
Distance =2.4
Calories =238
Max HR =164
Avg HR =138

Wednesday: short session
Equipment: New Balance Minimus Trails WT10s, shorts, tech shirt, jacket, cap, gloves

Warm-up: 5 minutes walking
Main: 21:36 aerobic run (~150 bpm)
Cool-down: 5 minutes walking

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.

2012 Goals and Plans

2011-12-28T22:51:00.000-05:00

My goals for 2012 are:

Stay healthy
Train consistently
Finish MCM, secondary goal of marathon PR (<6:45)
HM PR (<2:28)
10K PR (<55 minutes)
Pass the USAF Fitness Test

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.

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! )

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:

	Monday	1 hour
	Tuesday	1.5 hours
	Wednesday	1 hour
	Thursday	1.5-2 hours
	Friday	1 hour
	Saturday	>2 hours
	Sunday	1-1.5 hours

The pace for all of these will be aerobic (practically, the pace the allows for even splits for the entire distance).

I am prepared to adjust based on how the runs feel and how my recovery works.

Races currently planned:

Canyonlands Half Marathon	March 17	Moab, UT
Bolder Boulder 10K	May 28	Boulder, CO
USAF Marathon	September 15	Dayton, OH
Marine Corps Marathon	October 28	Arlington, VA
Route 66 Marathon	November 18	Tulsa, OK

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.

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.

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.

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.

This makes for an ambitious plan, but if you don't aim high, you will never get off the ground.

2010 Perth City to Surf Half Marathon

2010-08-29T12:00:00.001-04:00

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)

2010-08-14T21:00:00.002-04:00

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

2010-08-12T22:30:00.003-04:00

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

2010-08-10T22:45:00.000-04:00

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)

2010-08-08T10:30:00.003-04:00

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

2010-08-05T22:30:00.000-04:00

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

2010-08-03T20:45:00.003-04:00

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

2010 Presque Isle Half Marathon

2010-07-18T10:15:00.002-04:00

Duration = 2:34:29 (Official Time)
Distance = 13.1 (Half Marathon)
Calories = 1758
Max HR = 198
Avg HR = 170
Running Index = 44
Max Cadence = 98
Avg Cadence = 89

Sunday: race (long run)
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt
Conditions:
Start: 71F, 75% RH, wind S 5mph, clear
Finish: 78F, 50% RH, wind S mph4, clear

Presque Isle Half Marathon, Erie, PA, USA

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.

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.

I need to calibrate the stride sensor to my new shoes as it was reporting long.

Data (from Polar HRM; Time=gun time):

Mile    Time    Lap Time  Max Avg Min
1.    0:12:21.7 0:11:40.7 160 151 121
2.    0:24:13.6 0:11:51.9 164 159 152
3.    0:35:43.6 0:11:30.0 167 163 153
4.    0:47:03.8 0:11:20.2 172 167 155
5.    0:58:25.3 0:11:21.5 175 170 164
6.    1:10:01.2 0:11:35.9 178 171 163
7.    1:21:06.9 0:11:05.7 180 176 171
8.    1:32:25.8 0:11:18.9 182 178 168
9.    1:44:00.5 0:11:34.7 182 178 164
10.   1:55:50.3 0:11:49.8 185 177 166
11.   2:09:44.7 0:13:54.4 183 172 155
12.   2:22:05.5 0:12:20.8 179 174 163
13.   2:34:26.3 0:12:20.8 198 178 164
part  2:35:12.5 0:00:46.2 198 190 180

[Posted 2010-07-21]

USAF Week 9 - Thursday

2010-07-15T23:45:00.002-04:00

Duration = 58:44
Distance = 4.15
Calories = 436
Max HR = 143
Avg HR = 134
Running Index = 46
Max Cadence = 98
Avg Cadence = 84

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

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

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.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:14:15.9 0:14:15.9 142 125  87 1.001  14:15  
A 2. 0:27:45.1 0:13:29.2 143 139 134 1.005  13:25  
A 3. 0:41:26.6 0:13:41.5 143 139 129 1.004  13:38  
A 4. 0:56:13.5 0:14:46.9 142 136 117 1.006  14:41  
1.   0:58:43.5 0:58:43.5 143 134  87 4.148  14:08

USAF Week 9 - Tuesday

2010-07-13T23:15:00.003-04:00

Duration = 38:27
Distance = 3.14
Calories = 332
Max HR = 186
Avg HR = 145
Running Index = 45
Max Cadence = 98
Avg Cadence = 84

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

Warm-up: .25 miles @ 3.0 mph
Main: 2.5 miles @ 5.0 mph (planned; actual included .5 of 7.0 mph)
Cool-down: .25 miles @ 3.0 mph

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.

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.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:13:34.1 0:13:34.1 151 126  82 0.998  13:36  
A 2. 0:25:02.9 0:11:28.8 158 153 147 1.003  11:26  
A 3. 0:35:53.0 0:10:50.1 186 164 127 1.002  10:48  
1.   0:38:26.6 0:38:26.6 186 145  82 3.142  12:13

Strength Program Redux

2010-07-12T23:49:00.003-04:00

Push-Ups Initial Test: 15
Sit-Ups Initial Test: 14

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.

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.

I need to be able to complete 34 ~~sit-ups~~ 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.)

USAF Week 8 - Long Run

2010-07-11T23:00:00.004-04:00

Duration = 2:28:38
Distance = 10.04
Calories = 1138
Max HR = 150
Avg HR = 136
Running Index = 45
Max Cadence = 98
Avg Cadence = 87

Sunday: long session
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 9.5 miles with HR in 130-140 (pushed a bit at the end)
Cool-down: .25 miles @ 3.0 mph

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.

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.

Data:

Lap     Time    Lap Time  Max Avg Min  Dist  min/mile  
A 1.  0:15:11.3 0:15:11.3 139 115  85  1.000  15:10  
A 2.  0:29:03.0 0:13:51.7 141 139 134  1.000  13:52  
A 3.  0:43:44.0 0:14:41.0 144 139 134  1.006  14:36  
A 4.  0:58:43.2 0:14:59.2 141 137 131  1.004  14:55  
A 5.  1:13:41.6 0:14:58.4 141 137 132  1.004  14:54  
A 6.  1:28:38.2 0:14:56.6 141 137 132  1.003  14:54  
A 7.  1:44:11.8 0:15:33.6 144 136 122  1.004  15:10  
A 8.  1:58:43.4 0:14:31.6 143 137 129  1.004  14:28  
A 9.  2:12:58.0 0:14:14.6 148 144 134  1.006  14:09  
A 10. 2:28:27.4 0:15:29.4 150 141 118  1.007  15:23  
1.    2:28:38.3 2:28:38.3 150 136  85 10.042  14:45

USAF Week 8 - Thursday

2010-07-08T23:00:00.001-04:00

Duration = 1:33:45
Distance = 6.02
Calories = 702
Max HR = 147
Avg HR = 135
Running Index = 44
Max Cadence = 100
Avg Cadence = 86

Thursday: sorta-long session
Equipment: Asics Gel-Cumulus 9s, shorts, t-shirt

Warm-up: .25 miles @ 3.0 mph
Main: 5.5 miles with HR in 130-140
Cool-down: .25 miles @ 3.0 mph

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.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:15:36.5 0:15:36.5 143 124  93 0.997  15:34  
A 2. 0:30:16.4 0:14:39.9 141 137 132 1.007  14:33  
A 3. 0:47:14.4 0:16:58.0 141 135  98 1.003  15:00  
A 4. 1:02:16.4 0:15:02.0 141 137 130 0.997  15:04  
A 5. 1:17:17.7 0:15:01.3 147 140 133 1.007  14:55  
A 6. 1:33:33.8 0:16:16.1 145 136 120 1.006  16:09  
1.   1:33:45.0 1:33:45.0 147 135  93 6.021  15:13

USAF Week 7 - Long Run

2010-07-04T21:00:00.001-04:00

Duration = 2:28:49
Distance = 8.34
Calories = 1249
Max HR = 161
Avg HR = 143
Running Index = 36
Max Cadence = 94
Avg Cadence = 69

Sunday: long run
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt
Conditions: >90F and 50% humidity at the start, some wind from the south that was mostly screened by trees

Warm-up: 5:00 walk
Main: balance of 12 miles with heart rate 130-140 (that was the plan)
Cool-down: 5:00 walk

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.

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.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:15:45.8 0:15:45.8 152 134 110 1.002  15:43  
A 2. 0:31:26.0 0:15:40.2 161 150 136 0.997  15:43  
A 3. 0:48:26.0 0:17:00.0 160 145 120 1.003  16:56  
A 4. 1:09:58.9 0:21:32.9 154 142 127 1.004  18:48  
A 5. 1:28:49.7 0:18:50.8 154 140 125 0.999  18:52  
A 6. 1:45:28.0 0:16:38.3 160 151 138 1.005  16:33  
A 7. 2:03:31.4 0:18:03.4 159 143 131 1.000  18:03  
A 8. 2:22:22.2 0:18:50.8 161 144 124 0.998  18:48  
6.   2:28:48.9 0:06:23.8 151 141 128 0.328  19:35

USAF Week 7 - Thursday

2010-07-01T23:00:00.002-04:00

Duration = 44:18
Distance = 3.03
Calories = 372
Max HR = 193
Avg HR = 143
Running Index = 38
Max Cadence = 109
Avg Cadence = 82

Thurday: short session
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 2.5 miles speed pyramid and a fast quarter
Cool-down: .25 miles @ 3.0 mph

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.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:14:17.9 0:14:17.9 169 125  84 0.998  14:19  
A 2. 0:26:35.9 0:12:18.0 193 163 144 1.002  12:16  
A 3. 0:43:43.5 0:17:07.6 157 144 129 1.002  17:05  
1.   0:44:17.8 0:44:17.8 193 143  84 3.030  14:36

USAF Week 5 - Long Run

2010-06-20T23:30:00.001-04:00

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

USAF Week 5 - Thursday

2010-06-17T22:30:00.000-04:00

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

USAF Week 5 - Wednesday

2010-06-16T23:30:00.006-04:00

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

USAF Week 4 - Long Run

2010-06-13T23:59:00.003-04:00

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

USAF Week 4 - Thursday

2010-06-10T23:00:00.002-04:00

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

USAF Week 4 - Wednesday

2010-06-09T23:59:00.035-04:00

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

USAF Week 4 - Tuesday

2010-06-08T23:59:00.000-04:00

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

Dexter - Ann Arbor Run

2010-06-06T11:30:00.007-04:00

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.

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)

USAF Week 3 first short treadmill run

2010-06-02T23:30:00.003-04:00

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

Bolder Boulder 2010

2010-05-31T10:00:00.005-04:00

Duration = 1:12:24.74 (Official Net Time)
Distance = 6.21 (10km)
Calories = 870
Max HR = 191
Avg HR = 177
Running Index = 39
Max Cadence = 106
Avg Cadence = 90

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

This race substituted for my long run of USAF Week 2. My goal was to finish faster than a 12:00/mile pace. This is the hilliest 10K I've ever run. Last year, I ran the Bolder Boulder Remote in Balad, Iraq. This was very flat and only at an elevation of 164 feet. That race is still my PR for this distance. I had minimal training going into this race having taken several weeks off after the Bataan Memorial Death March.

I had to stop briefly to relieve pressure during mile 2. I walked through the water stops that I got fluids from. I didn't get any of the hot dogs, beer, or other food offered during the race. I did get hit by a supersoaker and ran through a couple sprinklers. The weather was great and wind was not a factor. I noticed the climb to the course summit of 5391 feet. The only time I really noticed the elevation was the final climb into the stadium. I just could get as much air as I wanted. I made it to the top and finished string, if not with as strong a kick as I tend to produce. I erred on the side of staying upright under my own power.

I went out a bit fast, but other than that pretty much ran my plan. My cadence is very consistent at 90 strides per minute. The only issues was chafing of my right nipple and significant thrubbage making for a tender spot I noted most when taking my post race shower. I was successful in keeping the effort pretty consistent with the heart rate only climbing during the climbs and some very minimal drift. Peak was during the final climb and on the run to the finish.

Official time was 1:12:24.74 which yields an average pace of 11:39/mile. This is right where I wanted to be and very good considering the mileage leading to the race and the elevation.

I almost forgot to start my HRM. The distances reported were consistently long.
Data (from Polar):

Mile   Time    Lap Time  Max Avg Min
1.   0:10:30.3 0:10:30.3 178 167 113
2.   0:22:57.3 0:12:27.0 183 173 163
3.   0:34:53.9 0:11:56.6 185 179 173
4.   0:46:56.3 0:12:02.4 184 179 168
5.   0:58:35.1 0:11:38.8 185 179 171
6.   1:10:02.5 0:11:27.4 191 181 172
7.   1:12:26.2 0:02:23.7 191 189 187

First Long Run of This Cycle

2010-05-25T22:00:00.000-04:00

Duration = 1:39:33
Distance = 6.03
Calories = 711
Max HR = 142
Avg HR = 131
Running Index = 45
Max Cadence = 95
Avg Cadence = 84

Equipment: Asics Gel-Cumulus 9s, shorts, t-shirt

Warm-up: .25 mi @ 3.0 mph
Main: 5.5 mi with HR in 130-140 (Peak 4.2; finish 4.0)
Cool-down: .25 mi dropping from 3.5 to 2.0

This is actually the end of Week 1. The race next Monday will end Week 2 and the race on Sunday, June 6, will end Week3. Then, I will be back to a more normal schedule.

I dropped the speed to keep in the range, but I drew the line at 16:00/mile pace. There was a brief stop at the end of Mile 2 to swap clothes round in the laundry. Other than that, this was another steady run.

The rest of the week will include the drive to Colorado. I will be trying to run in the morning before I have breakfast and check out. I will run the Bolder Boulder on Memorial Day. I will have a bib with the names of three departed service members whom I have known. One passed a couple years ago, but I didn't hear about it until later. The other two were members of my current unit and died in the last couple of months after long illnesses.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile 
A 1. 0:16:45.4 0:16:45.4 133 117  88 1.002  16:43 
A 2. 0:34:13.8 0:17:28.4 139 132 110 1.001  14:47 
A 3. 0:49:30.6 0:15:16.8 141 133 114 1.003  15:13 
A 4. 1:05:08.6 0:15:38.0 139 136 132 1.005  15:33 
A 5. 1:21:03.3 0:15:54.7 140 137 132 1.005  15:49 
A 6. 1:39:28.7 0:18:25.4 142 133 115 1.007  18:12 
1.   1:39:33.3 1:39:33.3 142 131  88 6.024  16:03

Slow but Steady

2010-05-21T22:00:00.002-04:00

Duration = 48:47
Distance = 3.01
Calories = 341
Max HR = 140
Avg HR = 130
Running Index = 42
Max Cadence = 97
Avg Cadence = 85

Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 2.5 with HR in 130-140 (Peak 4.0; finish 3.8)
Cool-down: .25 miles from 3.5 down to 2.0

I missed yesterday as I didn't get home until nearly midnight and I had an early meeting this morning.

The most important aspect of today's session is that I did not have to walk to keep my heart rate in my target range. Well into the session, I did reduce speed from the 4.0, my starting speed, down to 3.8. This is a great achievement as it indicates that I've loosed the rust in the gears. Next thing will be to maintain 4.0 for an entire session, but I know that will come.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:16:18.1 0:16:18.1 136 120  86 1.000  16:18  
A 2. 0:31:48.3 0:15:30.2 140 136 133 1.006  15:24  
A 3. 0:48:35.2 0:16:46.9 140 134 117 1.003  16:44  
1.   0:48:46.7 0:48:46.7 140 130  86 3.015  16:10

First Day Back

2010-05-19T23:59:00.001-04:00

Duration = 50:22
Distance = 3.02
Calories = 354
Max HR = 142
Avg HR = 130
Running Index = 40
Max Cadence = 100
Avg Cadence = 82

Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: .25 miles (5:00) @ 3.0 mph
Main: 2.5 miles with HR in 130-140
Cool-down: .25 miles (5:00) @ 3.0 mph

I should have figured out some way to get some cross-training in, but it was too easy to veg. I'm paying for that now. I was not able to stay in my target heart rate range without slowing below a run. There is a pace that I just find difficult to maintain. This is between 3.5 and 4.0. Of course, this is where I was needing to stay. My solution was to run at 4.0 until I hit 140 and walk at 3.0 until I dropped below 130.

My next goal race is the USAF Marathon in September. This is Week 1. I should have run yesterday. I plan to run the Bolder Boulder on Memorial Day. I will be doing Week 1 a day behind. Week 2 will likely also be a day behind with the Long Run the race on Monday (an extra rest day before the race). We will pick up the proper days when I get home from Colorado. Finally, I'm signed-up for a half marathon near home a week after the Bolder Boulder. They have a pretty stiff minimum pace and the half is a bit long for this point in the training cycle. I will likely trade for another 10K for the long run at the end of Week 2.

The key will be to stay healthy through the race in September.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:16:34.8 0:16:34.8 140 125  92 1.002  16:32  
A 2. 0:33:02.7 0:16:27.9 142 135 125 1.004  16:23  
A 3. 0:49:58.9 0:16:56.2 141 132 117 1.002  16:54  
1.   0:50:21.8 0:50:21.8 142 130  92 3.022  16:37

Off for the rest of the month

2010-04-21T21:19:00.002-04:00

Last Friday was the visit to the doctor. He doesn't think it is a stress fracture. This is the good news. He does think there is soft tissue damage and I've been told no impact for two weeks. This is the bad news.

I will miss the Trail Half Marathon. I told the race organizer today and this will allow another runner to participate and the field was full. I will start slowly on the 3rd of May and work into training gradually. I will continue with the low heart rate training I was doing before. I will still participate in the Bolder Boulder, but I may drop back to the slower group of Military participants. Depending on how recovery and training go, I will evaluate which race (if any) I run as part of the Dexter - Ann Arbor Run. I'm currently signed-up for the half; however, there is a fairly quick required pace. I did better than that in September, but we will see if I can sustain the needed pace by the time of the expo.

My next goal race remains the USAF Marathon this September. Assuming no injury, I have every confidence in finishing that race under the seven hour cut-off.

Too Much Time Off!

2010-04-06T23:45:00.000-04:00

Duration = 30:07
Distance = 1.83
Calories = 184
Max HR = 140
Avg HR = 121
Running Index = 44
Max Cadence = 95
Avg Cadence = 79

Tuesday: sorta-long session
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Session did not go as planned. I had already decided to repeat last week's plan, but now I figure I need to make a few other changes.

OK, four days off was too much. My left leg was stiff and, part way through the second mile,
I got a few twinges in my right knee. I dropped to a walk and only got one more twinge, then a mostly happy right knee. I still have some lingering soreness and stiffness in my right foot which may be contributing to my other issues. However, the right foot is improving, if slowly.

I plan to do a walk/run sequence. This has worked for me before. I will also walk a bit at work during lunch. I will adjust as needed if improvements cease or significantly slow.

Bataan Recovery Week 1 - Thursday

2010-04-01T23:00:00.003-04:00

Duration = 1:00:14
Distance = 4.10
Calories = 433
Max HR = 141
Avg HR = 132
Running Index = 46
Max Cadence = 99
Avg Cadence = 87

Thursday: sorta-long session
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 5.0, finish 4.2)
Cool-down: 1:00 each 4.0, 3.5, 3.0, 2.5, 2.0

Overall, I seem to be recovering well. I have a couple of niggles (and they are more questions at this point). Tomorrow is a rest day. I'll probably spend part of it doing the first significant yard work of the new year.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile
A 1. 0:14:43.3 0:14:43.3 141 121  77 1.001  14:42
A 2. 0:28:49.9 0:14:06.6 139 135 129 1.005  14:02
A 3. 0:43:22.3 0:14:32.4 140 136 129 1.005  14:27
A 4. 0:58:05.4 0:14:43.1 140 136 123 1.001  14:42
1.   1:00:14.4 1:00:14.4 141 132  77 4.100  14:40

Bataan Recovery Week 1 - Wednesday

2010-03-31T19:00:00.002-04:00

Duration = 30:08
Distance = 2.15
Calories = 201
Max HR = 141
Avg HR = 126
Running Index = 49
Max Cadence = 101
Avg Cadence = 82

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

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 5.0, finish 4.2)
Cool-down: 1:00 each 4.0, 3.5, 3.0, 2.5, 2.0

I started using a new pair of shoes on this short session. I have a foot that hits a gap in sizes provided my shoe manufacturers. The result is that I get a "as good as I can" fit and hope I can adjust the shoe well enough to not cause problems. I noted the least bit of motion in the heel of the left shoe. I should be able to tame that with a lace adjustment. Otherwise, so far, so good.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:13:51.4 0:13:51.4 140 119  88 0.998  13:53  
A 2. 0:26:55.4 0:13:04.0 141 136 126 1.003  13:01  
1.   0:30:07.8 0:30:07.8 141 126  88 2.148  14:00

Bataan Recovery Week 1 - Tuesday

2010-03-30T23:30:00.001-04:00

Duration = 1:00:14
Distance = 4.06
Calories = 435
Max HR = 141
Avg HR = 132
Running Index = 45
Max Cadence = 95
Avg Cadence = 87

Tuesday: sorta-long session
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 4.5, finish 4.1)
Cool-down: 1:00 each 4.0, 3.5, 3.0, 2.5, 2.0

Today starts the first full week of active recovery. I actually did better today than Sunday. Recovery seems to be progressing well.

The schedule for this week is similar to my taper week:

Monday, rest
Tuesday, 60 minutes run
Wednesday, 30 minutes run
Thursday, 60 minutes run
Friday, rest
Saturday, walk
Sunday, 90 minutes run

Next week (assuming no issues), I will establish my base building schedule:

Monday, push-ups and sit-ups
Tuesday, 90 minutes run
Wednesday, 45 minutes run, then push-ups and sit-ups
Thursday, 90 minutes run
Friday, push-ups and sit-ups
Saturday, walk
Sunday, 2 hours run

All running for the time being will be in the low HR target of 130-140 bpm. I need to add the push-ups and sit-ups to meet my USAF fitness requirements. I figured I'd start sooner rather than later.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:15:07.7 0:15:07.7 140 122  86 1.000  15:08  
A 2. 0:29:26.7 0:14:19.0 140 137 134 1.005  14:14  
A 3. 0:43:53.1 0:14:26.4 141 137 132 1.004  14:22  
A 4. 0:59:00.3 0:15:07.2 140 134 118 1.004  15:03  
1.   1:00:13.9 1:00:13.9 141 132  86 4.060  14:49

Bataan Zero Week - Sunday

2010-03-28T20:30:00.003-04:00

Duration = 1:00:10
Distance = 4.02
Calories = 427
Max HR = 141
Avg HR = 131
Running Index = 46
Max Cadence = 100
Avg Cadence = 86

Sunday: long run
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 5.0, finish 3.9)
Cool-down: 1:00 each 3.5, 3.0, 2.5; 2:00 @ 2.0

This is the end of the recovery week following the Bataan Memorial Death March. This actually went better than Friday night's session. I can note some effects of the recovery. My pace fell off more than I would expect, but I don't have a lot of recent experience of running without the pack. The large blister on the left heel is still present, but it is improving. I also noted the blister on the left pinky toe also present, but better than I last saw it. A minor niggle I felt in my left ankle earlier didn't show during the run but for one instant. Finally, my outside right hip didn't bother me at all during the run and is only barely noticeable now.

With recovery progressing well, I now turn my attention to my next training cycle. I will be following Hal Higdon's Half Marathon - Novice plan targeting the Dexter - Ann Arbor Run on 6 June. It starts at a lower level than the Novice recovery plan so I figure I am right where I need to be to start.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:17.8 0:08:17.8 133 105  82 0.498  16:39  
A 2. 0:14:36.8 0:06:19.0 139 135 131 0.503  12:33  
A 3. 0:21:26.6 0:06:49.8 139 136 132 0.503  13:34  
A 4. 0:28:37.5 0:07:10.9 140 137 131 0.503  14:16  
A 5. 0:35:55.3 0:07:17.8 140 137 129 0.503  14:30  
A 6. 0:43:18.5 0:07:23.2 140 138 135 0.503  14:40  
A 7. 0:50:59.9 0:07:41.4 141 136 132 0.503  15:18  
A 8. 0:59:59.5 0:08:59.6 137 128 113 0.502  17:54  
1.   1:00:15.1 1:00:15.1 141 131  82 4.024  14:57

Bataan Zero Week - Friday

2010-03-26T22:00:00.003-04:00

Duration = 30:37
Distance = 1.97
Calories = 204
Max HR = 141
Avg HR = 126
Running Index = 45
Max Cadence = 101
Avg Cadence = 85

Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 5.0, finish 4.0)
Cool-down: 1:00 each 3.5, 3.0, 2.5; 2:00 @ 2.0

This is my first run after the March. I haven't found my notes on how I plan to blend a normal recovery plan with the fact that I am no longer carrying a pack.

I have a few lingering blisters from last weekend. The only niggle I noted was on the outside of the right hip joint and this improved with use. There is an ache in my right foot that I will monitor, but that was less prevalent after the session as well.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:18.7 0:08:18.7 134 107  92 0.498  16:42  
A 2. 0:14:36.1 0:06:17.4 141 138 132 0.503  12:30  
A 3. 0:21:33.0 0:06:56.9 141 138 135 0.503  13:49  
1.   0:30:36.5 0:30:36.5 141 126  92 1.969  15:08

2010 Bataan Memorial Death March - Data

2010-03-21T22:00:00.000-04:00

[Since I had major issues with my primary monitor, the Polar RS800CX and the G3 GPS sensor, I'm having to reconstruct some of the data from a backup GPS logger I had along to support the camera.]

My backup data shows that I added a kilometer to the planned distance. I know exactly where the 10 and 20 mile markers were. I also know where the end of the race was. I'll update this entry as I fill in my best assessment of the data. Currently, I only have three data points.


Start =   21 13:40:23 UTC,         , 4344'
Mile 10 = 21 16:58:28 UTC, 03:18:05, 4567'
Mile 20 = 21 22:02:22 UTC, 08:21:59, 4327'
Finish =  22 01:39:01 UTC, 11:58:38, 4347'

You can see that the second 10 miles took a lot longer than the first 10 miles. Also, the final 10K took over 3 1/2 hours, longer the the first 10 miles.

2010 Bataan Memorial Death March

2010-03-21T20:00:00.004-04:00

The Road to Bataan

Just getting to the event was an adventure. I drove down in two stages. I stopped at my father's house in Oklahoma Thursday night. Friday, I drove the rest of the way.

I was expecting to miss the winter storm rolling in by turning south a bit after Tucumcari, NM. This didn't quite work out as planned. I made the turn as expected, but I quickly found myself approaching some ugly looking clouds. There was some lightning in the clouds. This eventually turned into thunder-sleet. A little further on, this developed into some of the wettest, gloppiest, falling snow I've ever seen. It was actually able to plug my radiator to the point I had to slow down to keep the car from overheating.

Eventually, I was able to drive out of it and the lingering rain. There was some significant wind with this storm. Most of the time, it was coming from directly behind me. However, when I got to Alamogordo, I saw some wind damage including the blown-out sign for a Taco Bell. The remains were strewn through the adjacent intersection.

The final challenge was with my Car GPS. It directed me to a road parallel to the one I wanted, but in a location where I could not see my hotel. After missing a turn and getting onto the Interstate, I was able to find my hotel and settle for the night.

In-Processing

The next day was in-processing. This was well run by the event organizers. A local paper indicated that there were over 5700 people signed up to participate.

The road from Las Cruces to White Sands goes through San Augustin Pass. I stopped to take a few pictures.

These are the Organ Mountains. The are south of the pass and provide a backdrop for the post.

This is the mountain the marchers completing the full course will travel around tomorrow. The highway in the foreground is US 70. This gives a preview of the grade tomorrow. I was able to maintain highway speed all the way to the floor without touching the accelerator.

They had this sign just after you got off US 70:

Unit coins are a military tradition. The two in the center here represent my Wing (445th Airlift Wing) and my squadron (87 Aerial Port Squadron) of Wright-Patterson Air Force Base, Ohio. This is just part of a very large display that was practically overflowing by the end of Saturday.

The reason we are here. There were 24 survivors of the Bataan Death March which occurred in April 1942 present this year. There were sessions where you could meet them and hear their stories Saturday afternoon. Several of them also joined us for the Pasta Dinner in the evening. One survivor I met there is a Muskogee (Creek) Indian from Oklahoma. His son, a Vietnam veteran, was also there. His son, the third generation, is currently in Iraq. He is expected home in time to welcome his son, generation 4, into the world. I expect this newest will follow in the family tradition. I hope he finds a more peaceful world.

There was a place to test weigh your pack for those in the Heavy categories. This is my pack at my first trial. It shows 45 pounds. (I removed a 5-pound bag of rice from it before I started on Sunday. My final weight would be 40 pounds when weighed at the end of the march.)

Death March

The opening ceremony was quite cool. There were 24 survivors present to see us off. The ceremony included playing "Reveille" and the "Star Spangled Banner". There was even sound effect for the "...bombs bursting in air...". They did a symbolic roll call that included the names of those survivors who have passed since last year. There was an invocation and a fly-by of a pair of F-22s in very tight formation.

There was a pause of the survivors were transported from behind the podium to just before the start of the course. The first group to start are the Wounded Warriors. Then the light individuals and teams. The final group doing the full course are the heavy individuals and teams. These are followed by those doing the short route. Each group start is announced with a cannon shot. I was one of the last Heavies to start.

We quickly leave the post behind and start out across the desert floor for the first part of the course. This section is fairly straight and leads to the lowest elevation on the course. I was 5K into the event before I stopped to apply moleskin to the known hotspot I had. This took a while, but proved to be very effective as I had no issues with that hotspot for the rest of the day.

At the end of the first long stretch, we turn around briefly head toward the post before starting the long climb. It was during this section that I caught some of the Wounded Warriors. These folks are accomplishing this course missing limbs or having some other serious injury. I filled my Camelbak well at the stop at the turn-around point. I was also on my schedule of a food bar each hour. During this section I chatted with folks as I passed them, or that passed me. I was moving at about 18:00-19:00/mile through the desert floor section.

There isn't much to tell about the climb except that it went on forever. Just before we passed under US 70 to start the main part of the climb, I met up with an ROTC cadet who was marching by herself. Since we were moving about the same pace, we decided to stick together as long as this remained the case. We climbed to long climb up the paved road to the aid station just before Mile 12. This is where we go back to dirt/loose sand path. Before leaving the pavement, we stopped for a rest. This was at about 4 hours into the event. It was here that I realized that I wasn't going to beat 20:00/mile and finish under 9 hours. Here, the cadet and I decided we would finish together however long it took. I did the planned changing of the socks and eating and drinking. I thought we were closer to the top than we really were. I also got a cramp in my left calf while I was trying to take my boot off. I could only wait for it to subside and whimper. I was very careful to not trigger a repeat on the right taking that boot off. I also discovered that I was dehydrated. I even made sure to drink plenty at the aid station before leaving the pavement and continuing on. Just passed Mile 12, I sucked my Camelbak dry. The next couple miles would be some of the toughest personally. The nature of the path only lets you see part of it at a time. This make this sandy part of the climb seem to just climb endlessly. Having committed to finishing with the cadet, I could use that to keep going. Since this was also approaching solar noon, I was deliberately going slow to keep from over-heating since I didn't have any more water until the next aid station.

The greatest feeling of relief came when I crested a rise and could see the next station. This was just passed the highest point of the course. It was also in here that I felt the most effect of the elevation. I drank plenty sport drink and water, and made sure to fill my reservoir. I also eat the energy bar I had held off eating until I could get water. This was a station providing medical treatment and they were transporting marchers from here to the finish.

During this next section, we would be passed by vans carrying participants who had stopped for various reasons. Coming around the mountain seemed to take forever. There is even a section that climbs back up a bit. The cadet had to stop inhere to treat her feet. After that, I checked and adjusted the lacing of her boots, but the damage was done and the descent was actually harder on her than the climb.

Getting back to the pavement was great, but the long descent continued. We thought it would get better once we were back to the flatter part of the course. That certainly helped, but then we encountered the Sand Pit. At this point our pace was much slower and the Sand Pit seemed to last forever. Eventually, the depth of the sand on the path reduced back to what we had been dealing with for most of the day. After the Sand Pit, it is a straight, if undulating, shot back to the post. We were stopping about every mile at this point to recover and brace for the next. We picked up an Army ROTC cadet at this point. She was on the same bus as the Air Force ROTC cadet I was with, so it made sense to expand the team. At the point we get back to the edge of the post is an aid station and there and along the next half mile are signs that have been made by school kids. This is a lift right when you need it. The course follows a stone wall around the perimeter of the post. This wall seems to last forever before you finally get to the end of them you turn and follow it along some more. Other cadets from the bus had walked back to us at this point and we were losing daylight.

Mile 26 is just outside the gate that leads through the wall and enters the chute that takes you to the finish. The three of us crossed the line together.

My net time was 11 hours, 58 minutes, and 38 seconds. There is a final weighing of the pack to validate our finish as Heavies. The entry includes the meal after you finish. They were still serving after we completed the course.

This is an event where the course and the distance deserve respect. The longest I had ever gone was 14 miles last summer. I didn't get much beyond 12 miles leading up to this. I now know why the median pace for Heavies is 20:00/mile. This is a brutal course. I was doing pretty good at the end of the paved part of the climb. Personal discomfort started shortly after that point. Coming down, I noted some discomfort in my feet, but nothing too bad. I chalked it up to the beating they were getting. ( I would discover the huge blisters on the heals of both feet back in the hotel room as they were actually preventing me from removing my boots. I did manage to remove them without breaking either blister. I also had blisters around the pinky toe of each foot and broken blisters between those toes and the next one over.) I started getting twinges in my knees during the paved part of the descent. My hip joints started to hurt during the Sand Pit. After leaving the Sand Pit, I developed a cough. Finally, for most of the final 10K, my shoulders were hard as rocks and hurt every time I removed, replaced, or shifted the pack.

This is tough to complete as part of a team. Completing it as an individual makes the mental part that much harder.

Since I did succeed, I don't have the burning need to try again. I was very happy to meet the survivors and their families. I will be back. I just don't know how or when.

1 Week from Bataan - Thursday

2010-03-11T21:00:00.004-05:00

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 Week from Bataan - Wednesday

2010-03-10T23:00:00.002-05:00

Duration = 30:06
Distance = 2.06
Calories = 198
Max HR = 140
Avg HR = 125
Running Index = 47
Max Cadence = 100
Avg Cadence = 87

Wednesday: light, fast session
Equipment: Nike Structure 12s, shorts & tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 5.0, finish 4.5)
Cool-down: 1:00 each 4.0, 3.5, 3.0, 2.5 & 2.0

Taper week continues. A bit of fall-off during this session, but I'm happy enough with it. After the warm-up, I did a minute at 4.0, then I increased the speed to 5.0. I was able to hold the 5.0 longer before I had to slow due to the hitting my heart rate limit. The 2nd and 3rd half-mile were significantly faster than last week using the same target HR range.

I leave for White Sands in a week.

Data:

Lap   Time    Lap Time  Max Avg Min Dist  min/mile  
A1. 0:08:14.6 0:08:14.6 134 104  80 0.499  16:31  
A2. 0:14:23.4 0:06:08.8 140 137 132 0.504  12:12  
A3. 0:20:56.9 0:06:33.5 139 137 134 0.503  13:02  
A4. 0:28:35.4 0:07:38.5 139 131 111 0.504  15:09  
1.  0:30:06.3 0:30:06.3 140 125  80 2.055  14:33

1 Week from Bataan - Tuesday

2010-03-09T23:00:00.003-05:00

Duration = 1:00:14
Distance = 2.90
Calories = 428
Max HR = 143
Avg HR = 131
Max Cadence = 67
Avg Cadence = 61

Tuesday: hill session
Equipment: Boots, shorts, tech shirt, & backpack (51 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 125-135 & Grade=6% (Peak 3.0, finish 2.8)
Cool-down: 1:00 each 2.8, 2.5; 3:00 @ 2.0

In spite of the treadmill being very annoying with erratic speed control, there is much to like about this session. For this taper week, I did the full training weight and incline.

The comparison with 4 weeks ago is quite telling. Tonight, I went 16% further in 80% of the time carrying 13% more weight. I allowed my heart rate to peak a bit higher (143 vs 137) and the average was just a touch higher (131 vs 129). The biggest difference was that I was able to maintain nearly the same pace for the entire session. This makes me feel much better about the climb. This wasn't a particularly easy session and I don't expect the climb to be easy either, but I am more confident now in my ability to get to the top with good form.

I couldn't find the bodyglide I know I have, so I tested an expedient instead. I wrapped the hotspot with duct tape. This worked very well. The adhesive will have to wear off, but there was no additional damage noted and nothing noted during the session.

Looking ahead at the weather indicates that the low could be as low as 30 and the high in the mid 70s. There is currently very strong winds at the site. I will be bringing the gear I used in Iraq for the dust storms as a counter to the possibility of blowing dust.

Data:

Lap   Time    Lap Time  Max Avg Min Dist  min/mile  
A1. 0:10:02.1 0:10:02.1 143 118  90 0.502  19:49  
A2. 0:20:00.0 0:09:57.9 137 132 124 0.502  19:52  
A3. 0:30:01.5 0:10:01.5 140 137 134 0.502  19:58  
A4. 0:40:20.5 0:10:19.0 141 135 129 0.501  20:34  
A5. 0:50:32.0 0:10:11.5 141 137 129 0.503  20:16  
1.  1:00:13.9 1:00:13.9 143 131  90 2.899  20:23

2 Weeks from Bataan - Sunday

2010-03-07T19:00:00.000-05:00

Duration = 4:00:06
Distance = 11.92
Calories = 1527
Max HR = 138
Avg HR = 124
Running Index = 40

Sunday: long session
Equipment: Boots, Airman Battle Uniform(trousers, blouse, & cap), compression shorts & backpack (52 lbs)

Warm-up: 5:00 slow walk
Main: 3:50:00 with HR in 125-140
Cool-down: 5:00 slow walk

Today was the peak long walk at the end of the peak week. I wore the ABU with compression shorts to see if there were any other hotspots to be concerned about. I loaded 2 litres of water into the reservoir. I carried the camera and the camp stool. I also had some candidate fuel source on board as well.

I started with a big loop along a couple of the local main roads. I meandered through a subdivision to take advantage of actual sidewalks. I found a park I was real familiar with and wandered through it. There is a steepish road leading to a boat ramp. I did a few hill repeats up it and down an adjacent path. I went into the bush to relieve some pressure and continued along a path or two until I go back to pavement. When I got to another main road, I followed that back toward the house.

When I got to the park nearest home, I found a dry spot and tested the camp stool. This included removing a boot and sock to see how my left foot is doing. The blister/sore I've been watching (and which I covered with moleskin before the start) was fine. I noted a smallish blister on the next toe. Add to checklist: trim toe nails; now do it again.

After that break, I took a lap through the park to the next major road and back through the next subdivision over. I finished with a longer lap through another subdivision across the main road from the park. I would have been happier to have topped 12 miles (and more so for 13), but I am reasonably happy with where I am.

Current thinking for the March:

Goal is to finish. Stretch goal is to beat 20:00 pace (8:46).
Keep the heart rate under 140 to the base of the main climb
Try to maintain 20:00 pace during the climb, but do not exceed 170 bpm
Take a full rest at the aid station at the top of the climb. This includes grounding the pack, sitting down drinking plenty and eating an energy bar. This stop will also include a change of socks with an assessment of foot condition. Finally, reapply bodyglide and sunblock to the appropriate areas. Do not start again until the heart rate is under 130.
Keep the heart rate under 140 until after the sand pit.
Change socks at the bottom of the main descent.
After the sand pit, we can push a bit if there is anything left.
Stop, ground the pack, and take a picture of the Mile 26 marker.
If possible, slow jog to the finish.

Miscellaneous items:

Eat something at the top of every hour.
Reapply sunscreen every 2-3 hours.
Change socks as needed to keep feet happy.

I'm working on the travel checklist and writing up a more specific plan. Let the taper begin. Two weeks to Bataan!

Data:

Lap     Time    Lap Time  Max Avg Min Dist  min/mile  
A 1.  0:09:50.8 0:09:50.8 130 117  91 0.499  18:44  
A 2.  0:18:38.0 0:08:47.2 134 129 122 0.503  17:28  
A 3.  0:27:38.0 0:09:00.0 136 130 122 0.503  17:53  
A 4.  0:36:31.6 0:08:53.6 138 132 125 0.499  17:48  
A 5.  0:45:14.6 0:08:43.0 136 129 122 0.500  17:26  
A 6.  0:54:14.0 0:08:59.4 135 128 123 0.498  18:02  
A 7.  1:04:12.5 0:09:58.5 136 127 112 0.496  18:05  
A 8.  1:13:38.8 0:09:26.3 134 124 112 0.508  18:25  
A 9.  1:27:42.9 0:14:04.1 138 125 106 0.493  24:20  
A 10. 1:38:06.1 0:10:23.2 138 125 107 0.501  20:23  
A 11. 1:47:22.8 0:09:16.7 136 125 116 0.523  16:19  
A 12. 1:56:09.0 0:08:46.2 129 125 113 0.501  17:29  
A 13. 2:05:18.9 0:09:09.9 131 127 123 0.501  18:18  
A 14. 2:17:25.6 0:12:06.7 132 121  92 0.497  18:41  
A 15. 2:26:31.4 0:09:05.8 131 126 114 0.502  18:07  
1.    2:33:48.9 2:33:48.9 138 125  69 7.591  18:29  
A 16. 2:43:09.7 0:16:38.3 129 113  69 0.496  19:26  
A 17. 2:52:26.7 0:09:17.0 133 124 110 0.501  18:31  
A 18. 3:02:42.0 0:10:15.3 128 123 108 0.503  18:13  
2.    3:04:04.1 0:30:15.2 133 122  99 1.503  18:43  
A 19. 3:12:22.2 0:09:40.2 130 125 116 0.498  18:34  
A 20. 3:21:31.9 0:09:09.7 128 124 106 0.501  18:16  
A 21. 3:30:59.2 0:09:27.3 129 124 117 0.497  18:51  
A 22. 3:40:29.5 0:09:30.3 127 123 119 0.501  18:58  
A 23. 3:50:36.3 0:10:06.8 130 124 107 0.499  18:55  
3.    3:56:43.2 0:52:39.1 130 124 106 2.723  18:54  
4.    4:00:06.0 0:03:22.8 119 114 109 0.116  29:49

2009-10 Reese Winter Race Series 10K #4

2010-03-06T12:00:00.002-05:00

Duration = 56:53
Distance = 6.21
Calories = 665
Max HR = 193
Avg HR = 173
Running Index = 46

Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt, Gore-Tex Jacket, V-Team cap
Conditions: Clear, 37F, West winds 3-12 mph

This was the last of this series of races. I am very happy with the outcome. All the other races in this series took over an hour. I could have pushed a bit harder and gotten a PR, but I have a 4-hour session with the 50-pound pack tomorrow.

I did the first 5K with a target heart rate of 170. I pushed that to 175 for mile 4 and to 180 for miles 5 and 6. I was a bit over 180 by the end of 6 and pushed over 190 for the .2 for the finish. This worked fairly well.

There wasn't much wind at the start, but it increased to over 10 mph by the end of the race. My hands were a touch cold at the start, but were no problem by the second 5K. I was considering adjusting the jacket during the final two miles. I might have been happier with a long sleeve tech shirt instead of the jacket, but I'm quite happy as it was.

[Reported distances were a bit weird. I will have to look into this more. I'm only showing the manual data and no calculations.]

Data:

Lap    Time   Lap Time Max Avg Min
1. 0:08:58.7  8:58.7  171 163 106
2. 0:18:21.2  9:22.5  171 168 161
3. 0:27:48.8  9:27.6  174 170 160
4. 0:37:40.7  9:51.9  177 174 165
5. 0:46:30.3  8:49.6  181 179 171
6. 0:55:07.2  8:36.9  193 184 172
7. 0:56:52.9  1:45.7  193 191 190

2 Weeks from Bataan - Thursday

2010-03-04T23:30:00.005-05:00

Duration = 1:39:12 (90 minutes actual training)
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

2 Weeks from Bataan - Wednesday

2010-03-03T23:00:00.003-05:00

Duration = 45:05
Distance = 3.08
Calories = 319
Max HR = 141
Avg HR = 131
Running Index = 46
Max Cadence = 105
Avg Cadence = 88

Wednesday: light, fast session
Equipment: Nike Structure 12s, shorts, tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 5.0, finish 4.3)
Cool-down: 1:00 each 4.0, 3.5, 3.0, 2.5 & 2.0

This is always my favorite session of the week. I started with the 3.0 mph walk. When I started running, I went to 4.0 for a minute, then to 5.0. I stayed there for a couple minutes before my heart rate hit 140. I stayed in my target range until 40:00 then finished with a standard cool-down. I did better than my last light, fast treadmill session, but I also allowed a touch higher heart rate. Therefore, the comparison is quite apples-to-apples.

The blister from yesterday broke during the day, so I put a bandaid over it instead of moleskin or Body Glide. It was a bigger problem walking at the start and finish than while I was running. I may try some moleskin over the bandaid for protection during the next few days to see what effect that has.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:15.5 0:08:15.5 140 110  84 0.498  16:34  
A 2. 0:14:44.3 0:06:28.8 141 138 134 0.503  12:53  
A 3. 0:21:38.6 0:06:54.3 139 136 128 0.502  13:45  
A 4. 0:28:33.0 0:06:54.4 139 137 135 0.501  13:46  
A 5. 0:35:31.9 0:06:58.9 140 137 130 0.502  13:53  
A 6. 0:43:11.7 0:07:39.8 139 134 123 0.504  15:12  
1.   0:45:10.1 0:45:10.1 141 131  84 3.084  14:37

2 Weeks from Bataan - Tuesday

2010-03-02T22:00:00.002-05:00

Duration = 1:30:21
Distance = 3.73
Calories = 647
Max HR = 140
Avg HR = 131
Max Cadence = 76
Avg Cadence = 59

Tuesday: hill session
Equipment: Boots, shorts, t-shirt, & backpack (47 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 125-135 & 6% grade (Peak 3.0, finish 2.4)
Cool-down: 1:00 @ 2.4; 4:00 @ 2.0

This is the session that helps prepare me for the climb in the March. The event climbs around 1400 feet in 7 miles. The last 3 miles is about 6%. I am quite happy to have covered more than 3.5 miles in the hour-and-a-half. If I can get up the climb in 3 hours and average 3 miles each hour for the rest of the course, I should finish in 9-and-a-half hours including a bit of a cushion. If I can find 45 minutes out there, I will hit my target of 8:45. The high point in the course is very close to the halfway point in distance. After Sunday, I will develop my game plan.

I felt better today than yesterday. Much fewer muscle complaints. Better socks helped matters in the blister department, but I still have a bit left in the same place I had one yesterday. For the rest of the week, I will apply moleskin and see how that goes. I'm quite content to have a minor blister be the worst issue I'm handling at this point.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:48.2 0:09:48.2 138 116  85 0.499  19:38  
A 2. 0:20:09.4 0:10:21.2 139 136 132 0.505  20:30  
A 3. 0:31:04.9 0:10:55.5 140 135 127 0.501  21:47  
A 4. 0:44:16.3 0:13:11.4 140 133 124 0.506  26:04  
A 5. 0:57:38.9 0:13:22.6 138 134 131 0.505  26:30  
A 6. 1:10:54.4 0:13:15.5 137 135 125 0.505  26:16  
A 7. 1:24:15.8 0:13:21.4 137 133 129 0.506  26:24  
1.   1:30:21.4 1:30:21.4 140 131  85 3.724  24:07

2 Weeks from Bataan - Monday

2010-03-01T23:59:00.002-05:00

Duration = 46:35
Distance = 2.40
Calories = 306
Max HR = 136
Avg HR = 126
Max Cadence = 92
Avg Cadence = 65

Monday: short session
Equipment: Boots, shorts, t-shirt, & backpack (47 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 35:00 with HR in 125-135 (Peak 3.5)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

This is the start of my peak training week for the Bataan Memorial Death March cycle. This will culminate with a 4 hour session (hopefully outside) on Sunday.

This was my first time back in the boots in two weeks. It was quite noticeable. I use somewhat different muscles in the boots on the treadmill versus Nike trainers on a path. It was a bit difficult for most of the session, but I was feeling better by the time I was done. I did get a tiny blister on the top of a joint in my left big toe.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:10:47.8 0:10:47.8 135 115  89 0.500  18:25  
A 2. 0:19:51.5 0:09:03.7 136 131 126 0.504  17:59  
A 3. 0:29:05.7 0:09:14.2 132 129 125 0.501  18:25  
A 4. 0:38:04.1 0:08:58.4 135 131 126 0.501  17:53  
1.   0:46:38.5 0:46:38.5 136 126  89 2.394  18:37

3 Weeks from Bataan - Wednesday

2010-02-24T17:00:00.002-05:00

Duration = 45:02
Distance = 3.22
Calories = 315
Max HR = 148
Avg HR = 130
Running Index = 47

Wednesday: Fast, light session
Equipment: Nike Structure 12s, shorts, tech shirt

Warm-up: 5:00 slow walk
Main: 35:00 with HR in 125-135
Cool-down: 5:00 slow walk

My favorite session of the week. I get a chance to move a bit faster than when I'm carrying the pack. We had another beautiful day. Back home, it is snowing, again. I'm not looking forward to digging my car out.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:34.9 0:08:34.9 135 111  91 0.497  16:15  
A 2. 0:15:15.1 0:06:40.2 138 135 133 0.543  12:17  
A 3. 0:20:30.4 0:05:15.3 139 135 129 0.461  11:24  
A 4. 0:27:45.1 0:07:14.7 140 135 127 0.503  13:53  
A 5. 0:33:25.1 0:05:40.0 138 136 133 0.390  14:31  
A 6. 0:40:33.0 0:07:07.9 148 138 128 0.610  11:41  
1.   0:45:01.6 0:45:01.6 148 130  91 3.217  13:45

3 Weeks from Bataan - Tuesday

2010-02-23T18:30:00.002-05:00

Duration = 1:25:01
Distance = 5.41
Calories = 587
Max HR = 160
Avg HR = 129
Running Index = 42

Tuesday: interval session
Equipment: Nike Structure 12s, shorts, t-shirt, & backpack (49 lbs)

Warm-up: 5:00 slow walk
Main: 1:15:00 with HR in 125-135
Cool-down: 5:00 slow walk

Biggest accomplishment today was with pack adjustment. I was able to run without the pack bouncing or swaying during the run portion of the intervals. I have also figured out how to attach my camera case to the waist strap so I don't hit it with my arm using my normal arm swing but still have access to the camera without having to first take off the pack. Finally, the GPS sensor is working well from the top pocket of the pack and I am now fairly confident that one of the lithium AA batteries I've been using in it will last for the entire event. (I will start with fresh batteries in both the sensor and the camera and spares for everything in one of the outer pockets of the pack.

Data:

Lap     Time    Lap Time  Max Avg Min Dist  min/mile  
A 1.  0:09:03.1 0:09:03.1 138 115  94 0.496  17:15  
A 2.  0:16:58.6 0:07:55.5 138 130 123 0.547  14:28  
A 3.  0:23:24.5 0:06:25.9 143 132 125 0.458  14:02  
A 4.  0:31:36.6 0:08:12.1 138 131 120 0.498  16:29  
A 5.  0:39:59.8 0:08:23.2 139 131 120 0.508  16:30  
A 6.  0:46:22.9 0:06:23.1 160 136 124 0.487  13:06  
1.    0:55:04.7 0:55:04.7 160 128  94 3.385  15:27  
A 7.  0:56:54.7 0:10:31.8 145 127  99 0.507  16:29  
A 8.  1:03:22.4 0:06:27.7 139 130 118 0.411  15:43  
A 9.  1:11:54.1 0:08:31.7 139 130 122 0.588  14:29  
A 10. 1:19:39.7 0:07:45.6 154 133 123 0.509  15:14  
2.    1:25:01.2 0:29:56.5 157 131 117 2.000  15:00

4 Weeks from Bataan - Sunday

2010-02-21T14:00:00.003-05:00

Duration = 3:20:01
Distance = 11.03
Calories = 1367
Max HR = 139
Avg HR = 128
Running Index = 41

Sunday: long session (with a side of tourism)
Equipment: Nike Structure 12s, shorts, tech shirt, & backpack (51 lbs)

Warm-up: 5:00 slow walk
Main: 3:10:00 with HR in 125-135
Cool-down: 5:00 slow walk

Longest run so far this cycle. Pace for session was better than my planning target of 20:00. Minor issue with the configuration of the pack, but I learned more about how the various straps and adjustments impact fatigue and muscle soreness. I tried a different set of bars for fuel with the trade name of Balance. The only issue was that, by the time I eat the third one, it had melted a bit. I was able to consume most of it and fold the wrapper around the remains, so this is still a possibility. I was also very impressed that the water in the reservoir was still significantly below ambient temperature at the end of the session.

This session seemed warmer than last weekend. The main difference seems to be in the dew point and, therefore, relative humidity (about 5F higher dew point this week). The wind was from a different direction and and not as strong this week. I also had to take about a 6 minute pit stop in the first hour. Other than that stop, I only paused briefly for water fountains.

Just after finishing the planned session, I was invited to join a group in climbing to the top of Diamondhead. This turns out to include a climb of over 500 feet over 3/4 of a mile including a steep path and unpaved trail leading to steeper stairs. I am happy to report that I had no significant issues with this endeavour in spite of the just finished pack march. I may even try to arrange to return Tuesday to do my hill session there.

4 weeks (1 month) to Bataan!

Data:

Lap    Time     Lap Time  Max Avg Min Dist  min/mile
A 1.  0:07:39.0 0:07:39.0 128 108  84 0.486  14:43
A 2.  0:15:57.4 0:08:18.4 134 129 124 0.512  16:13
A 3.  0:24:42.1 0:08:44.7 136 130 117 0.538  15:38
A 4.  0:31:38.6 0:06:56.5 134 131 125 0.468  14:49
A 5.  0:45:45.8 0:14:07.2 134 121 100 0.513  17:47
A 6.  0:53:56.1 0:08:10.3 136 130 119 0.503  15:05
A 7.  1:02:25.4 0:08:29.3 134 129 125 0.480  17:40
1.    1:05:02.3 1:05:02.3 136 125  84 3.632  16:07
2.    1:12:00.5 0:06:58.2 133 129 122 0.365  19:05
A 8.  1:12:03.4 0:09:38.0 136 129 122 0.500  19:15
3.    1:18:44.5 0:06:44.0 132 127 123 0.413  16:19
A 9.  1:19:28.5 0:07:25.1 132 127 117 0.454  16:19
A 10. 1:29:05.7 0:09:37.2 130 126 122 0.548  17:32
A 11. 1:38:26.0 0:09:20.3 135 128 121 0.515  16:40
A 12. 1:45:56.3 0:07:30.3 133 128 124 0.495  15:10
A 13. 1:55:11.1 0:09:14.8 132 129 122 0.504  18:20
A 14. 2:04:42.9 0:09:31.8 138 132 123 0.545  17:10
A 15. 2:12:04.0 0:07:21.1 136 134 123 0.456  16:07
4.    2:15:08.6 0:56:24.1 138 129 117 3.272  16:57
A 16. 2:21:54.2 0:09:50.2 137 132 127 0.520  18:54
A 17. 2:31:20.8 0:09:26.6 135 131 124 0.523  17:44
A 18. 2:39:52.8 0:08:32.0 133 130 125 0.456  18:41
5.    2:49:25.4 0:34:16.8 136 131 120 1.746  18:26
A 19. 2:51:46.7 0:11:53.9 139 131 120 0.519  19:04
A 20. 2:59:28.7 0:07:42.0 138 133 125 0.452  17:02
A 21. 3:08:59.7 0:09:31.0 135 132 128 0.551  17:16
A 22. 3:19:15.4 0:10:15.7 135 129 113 0.501  20:28
6.    3:20:00.9 0:30:35.5 139 131 113 1.638  18:37

4 Weeks from Bataan - Friday

2010-02-19T16:00:00.003-05:00

Duration = 45:01
Distance = 2.76
Calories = 283
Max HR = 133
Avg HR = 123
Running Index = 43

Friday: short session
Equipment: Nike Structure 12s, shorts, t-shirt, & backpack (50 lbs)

Warm-up: 5:00 slow walk
Main: 35:00 with HR in 125-135
Cool-down: 5:00 slow walk

Beautiful day for a short session. I changed shortly after getting home from work. Pack was nicely dialed-in for a short session. Sunday we will see how I do with the second longest session in the plan and the longest to date. I'm getting better at staying in the target range.

I'm not sure why the autolaps aren't closer to the defined .5 miles. It breaks the session up so I can get a feel for how it went in a bit more detail, but I would like it to be more consistent.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile 
A 1. 0:07:51.9 0:07:51.9 129 107  87 0.436  16:54 
A 2. 0:16:09.9 0:08:18.0 129 126 123 0.567  14:38 
1.   0:22:50.1 0:22:50.1 130 120  87 1.410  15:46 
A 3. 0:24:46.8 0:08:36.9 132 127 124 0.531  16:12 
A 4. 0:31:12.1 0:06:25.3 133 130 123 0.465  13:49 
A 5. 0:39:39.0 0:08:26.9 131 128 124 0.503  16:48 
2.   0:45:00.9 0:22:10.8 133 126 112 1.354  16:25

4 Weeks from Bataan - Thursday

2010-02-18T16:30:00.002-05:00

Duration = 1:20:02
Distance = 4.96
Calories = 505
Max HR = 135
Avg HR = 123
Running Index = 44

Thursday: midweek sorta long session
Equipment: Nike Structure 12s, shorts, t-shirt, & backpack (50 lbs)

Warm-up: 5:00 slow walk
Main: 1:10:00 with HR in 125-135
Cool-down: 5:00 slow walk

I went in a different direction today. I went out for 40 minutes and then turned around. I actually had a negative split. Including the warm-up and cool-down, I turned in a pace that would yield a 7 hour time for marathon distance. I do not realistically think I will finish the March in 7 hours, but it is nice to see the times just the same. It also makes me feel better about being able to finish a road marathon in under the 7 hour cutoff several of them have.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:52.0 0:09:52.0 126 110  89 0.503  18:38  
A 2. 0:18:02.4 0:08:10.4 135 127 121 0.499  16:23  
A 3. 0:24:31.2 0:06:28.8 130 126 116 0.465  13:56  
A 4. 0:33:11.6 0:08:40.4 129 126 123 0.539  16:06  
1.   0:40:00.8 0:40:00.8 135 122  89 2.393  16:28  
A 5. 0:41:59.9 0:08:48.3 130 126 118 0.510  17:15  
A 6. 0:48:29.2 0:06:29.3 134 128 117 0.491  13:12  
A 7. 0:56:43.0 0:08:13.8 133 128 122 0.503  16:20  
A 8. 1:04:55.2 0:08:12.2 130 125 119 0.546  15:02  
A 9. 1:11:26.0 0:06:30.8 127 125 121 0.456  14:17  
2.   1:20:02.0 0:40:01.2 134 125 107 2.564  15:37

4 Weeks from Bataan - Wednesday

2010-02-17T16:00:00.002-05:00

Duration = 50:02
Distance = 3.59
Calories = 327
Max HR = 140
Avg HR = 125
Running Index = 48

Wednesday: light, fast session
Equipment: Nike Structure 12s, shorts, tech shirt

Warm-up: ~~5:00~~ 10:00 slow walk
Main: 35:00 with HR in 125-135
Cool-down: 5:00 slow walk

After getting back from work, it was time for the light, fast session. Part of the session was assessing the distances available in the park near my lodging. I found one section that is right at 1 mile in length. I also determined that the posts indicating distance are not to be trusted. I didn't quite have to walk to stay in the range, but it was a close thing. I'm very happy with how this turned out.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:10:43.0 0:10:43.0 132  93  73 0.491  19:17  
A 2. 0:15:10.4 0:04:27.4 140 135 128 0.487   9:09  
A 3. 0:21:24.0 0:06:13.6 139 135 133 0.520  11:58  
A 4. 0:28:03.5 0:06:39.5 140 136 131 0.520  12:48  
A 5. 0:33:11.1 0:05:07.6 139 137 131 0.484  10:36  
A 6. 0:40:01.6 0:06:50.5 139 137 130 0.500  13:41  
A 7. 0:48:25.8 0:08:24.2 140 128 110 0.502  16:25

4 Weeks from Bataan - Tuesday

2010-02-16T20:00:00.004-05:00

Duration = 1:20:04
Distance = 4.90
Calories = 515
Max HR = 152
Avg HR = 124
Running Index = 45

Tuesday: MAF intervals
Equipment: Nike Structure 12s, shorts, tech shirt, & backpack (50 lbs)

Warm-up: 5:00 slow walk
Main: 1:10:00 with HR in 125-135
Cool-down: 5:00 slow walk

This would normally be a 6% grade on the treadmill, but hills are a bit scarce within walking distance of my lodging. I decided to run until my heart rate hit the top of the range and walk until it hit the bottom of the range. I had one pause in the middle while I read a historical marker. I had one extended run where my heart rate hit 150 near the end of the session. It was getting hard to read the HRM between street lights. I am quite happy with the result and will repeat this plan next week.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile 
A 1. 0:07:20.9 0:07:20.9 139 108  90 0.486  14:04 
A 2. 0:15:19.1 0:07:58.2 140 127 110 0.516  15:27 
A 3. 0:23:45.9 0:08:26.8 138 125 113 0.535  15:46 
A 4. 0:30:48.9 0:07:03.0 137 127 117 0.464  14:50 
A 5. 0:41:34.9 0:10:46.0 139 122  94 0.497  16:37 
A 6. 0:50:15.7 0:08:40.8 138 129 116 0.505  17:10 
A 7. 0:56:37.1 0:06:21.4 140 129 119 0.486  13:04 
A 8. 1:04:46.5 0:08:09.4 141 131 123 0.518  15:35 
A 9. 1:11:48.5 0:07:02.0 152 130 118 0.413  17:01 
1.   1:20:04.2 1:20:04.2 152 124  90 4.902  15:37

4 Weeks from Bataan - Monday

2010-02-15T17:00:00.002-05:00

Duration = 49:00
Distance = 2.70
Calories = 286
Max HR = 136
Avg HR = 120

Monday: short session
Equipment: Nike Structure 12s, shorts, tech shirt, & backpack (52 lbs, at start)

Warm-up: 5:00 slow walk
Main: 35:00 with HR in 125-135
Cool-down: 5:00 slow walk

Today's special event was actually using the water storage capability of the pack. It is rated for 3 litres, but I was only able to get ~2.75 litres into the bladder. In order to get the bladder into the its pocket and get that pocket zipped, I had to drink some of the water out of the bladder. I'm not real happy with the stress the bladder is under. I may only use 1 litre of the available storage while this pack is as full is stuff as it currently is.

Other than that, this session was great. I still have to keep speeding up to stay in the target heart rate range. I figure, if that is my biggest problem at this point, things are going well.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:32.9 0:08:32.9 136 105  89 0.435  17:44  
A 2. 0:17:09.5 0:08:36.6 129 125 117 0.566  15:12  
A 3. 0:26:27.3 0:09:17.8 132 125 114 0.502  18:30  
A 4. 0:33:17.6 0:06:50.3 131 126 123 0.454  15:03  
A 5. 0:42:25.8 0:09:08.2 128 124 116 0.545  16:52  
1.   0:48:59.7 0:48:59.7 136 120  89 2.698  16:55

5 Weeks from Bataan - Sunday

2010-02-14T14:00:00.000-05:00

Duration = 3:00:01
Distance = 10.10
Calories = 1163
Max HR = 142
Avg HR = 125
Running Index = 42

Sunday: long session
Equipment: Nike Structure 12s, shorts, tech shirt, cap, sunglasses & backpack (48 lbs)

Warm-up: 5:00 slow walk
Main: 2:50:00 with HR in 125-135
Cool-down: 5:00 slow

I was hoping to get a session in yesterday, but I spent most of the day walking around Diamond Head or Waikiki. This included walking in sand and climbing steep paths, so there was some benefit.

I made up for that with my 3-hour session today. Also, when I weighed the pack it was 48 pounds. I walked along the entrance to Pearl Harbor and back toward the Honolulu Airport, actually walking under one of the taxiways at one point. My biggest issue was keeping my heart rate high enough to stay in the target range. This was my longest session in time and distance during this cycle. I was able to maintain better than my target pace for over a third of the marathon distance in the March. Even though this was on a dead flat path at sea level, the boosts my confidence in my ability to complete the March well.

This was also a test run for the sunblock I'll be using next month. While there was significant shade on parts of this route, three hours under a tropical sun around noon without burning is a good sign. During the March, I will be covered but for my neck, ears, and hands during the peak solar hours. My face will be exposed in the morning and late afternoon.

Finally, I tried fueling during the session for the first time. I had a PowerBar before the start and packed two for the top of each hour. This went well. Also, I took a full rest at the end of the second hour while I eat the PowerBar. I felt quite good coming out of this rest.

5 weeks to Bataan!

Data (only the autolaps today):

Lap     Time    Lap Time  Max Avg Min Dist  min/mile 
A 1.  0:09:40.6 0:09:40.6 125 111  99 0.499  18:23 
A 2.  0:16:18.7 0:06:38.1 129 123 117 0.424  15:39 
A 3.  0:25:10.5 0:08:51.8 131 126 121 0.579  15:18 
A 4.  0:33:53.4 0:08:42.9 127 124 112 0.521  16:43 
A 5.  0:40:29.1 0:06:35.7 128 126 122 0.476  13:50 
A 6.  0:48:58.5 0:08:29.4 138 129 120 0.499  17:00 
A 7.  0:57:53.3 0:08:54.8 132 126 121 0.499  17:51 
A 8.  1:05:39.7 0:07:46.4 134 127 113 0.469  14:58 
A 9.  1:15:00.8 0:09:21.1 134 126 113 0.531  16:49 
A 10. 1:24:10.8 0:09:10.0 128 124 117 0.532  17:04 
A 11. 1:30:40.8 0:06:30.0 129 124 117 0.421  13:26 
A 12. 1:40:45.9 0:10:05.1 129 123 118 0.571  17:39 
A 13. 1:49:43.8 0:08:57.9 140 125 112 0.517  17:01 
A 14. 1:57:53.3 0:08:09.5 135 127 123 0.470  17:21 
A 15. 2:11:29.0 0:13:35.7 134 123 111 0.547  16:19 
A 16. 2:18:47.5 0:07:18.5 142 134 129 0.460  15:54 
A 17. 2:29:01.7 0:10:14.2 131 125 119 0.505  20:16 
A 18. 2:38:20.0 0:09:18.3 134 128 117 0.500  17:45 
A 19. 2:45:40.0 0:07:20.0 132 128 125 0.467  15:42 
A 20. 2:56:48.6 0:11:08.6 136 126 116 0.539  19:17

5 Weeks from Bataan - Wednesday

2010-02-10T21:00:00.003-05:00

Duration = 47:27
Distance = 2.98
Calories = 314
Max HR = 139
Avg HR = 126
Running Index = 49
Max Cadence = 98
Avg Cadence = 87

Wednesday: light, fast session
Equipment: Nike Structure 12s, shorts, & t-shirt

Warm-up: 5:00 @ 3.0 mph
Main: 35:00 with HR in 125-135 (Peak 5.0, finish 3.8)
Cool-down: 1:00 each 3.5, 3.0, 2.5; 2:00 @ 2.0

Overall, this was a pretty good session. I had one problem. I had a toe nail get caught in my sock. This is the first time I've had that happen. Tighter and more frequent trimming will solve this one. I had to stop briefly during the run to address this, but I went right back to it.

I pushed the speed to 5.0 and held that for 3 minutes before I had to slow. I almost finished at 4.0, but dropped to 3.8 for the last 2 minutes before the cool-down.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:19.3 0:08:19.3 130 106  83 0.498  16:42  
A 2. 0:14:37.7 0:06:18.4 138 134 125 0.504  12:30  
A 3. 0:23:52.3 0:09:14.6 139 128 107 0.503  13:54  
A 4. 0:31:08.4 0:07:16.1 136 133 120 0.503  14:27  
A 5. 0:38:37.7 0:07:29.3 136 133 131 0.502  14:55  
1.   0:47:26.5 0:47:26.5 139 126  83 2.956  15:00

5 Weeks from Bataan - Tuesday

2010-02-09T23:00:00.001-05:00

Duration = 1:15:27
Distance = 2.57
Calories = 523
Max HR = 137
Avg HR = 129
Max Cadence = 78
Avg Cadence = 56

Tuesday: hill session
Equipment: Boots, shorts, t-shirt, & backpack (45 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 65:00 with HR in 125-135 & Grade=6% (Peak 3.0, finish 2.0)
Cool-down: 5:00 @ 2.0

That was brutal. The hardest part is that the pack I'm using needs a better/real chest strap. Also, I added another 5 pounds to the pack tonight. At 45 pounds, I'm nearing the handling capacity for this pack. The pack is now over 1/4 my weight. At 50 pounds, and some weight loss on my part, the pack will be nearly 1/3 my weight. Adding a chest strap will allow a better distribution of the weight. The good news is that I have over a month to fine tune the pack, and get used to moving with that much weight attached. (I also note it if I turn too fast.)

In order to stay in the target HR range, I had to back down the pace fairly early. I actually got down to 1.8 mph before a lower HR allowed me to bump it back up. The last 5 minutes were back at the 2.0. At least pack weight is only significant challenge at this point.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:10:24.7 0:10:24.7 137 121  78 0.504  20:19  
A 2. 0:24:22.1 0:13:57.4 137 131 127 0.502  25:49  
A 3. 0:39:09.0 0:14:46.9 137 133 127 0.504  27:41  
A 4. 0:58:07.3 0:18:58.3 137 131 125 0.494  31:39  
A 5. 1:13:40.9 0:15:33.6 135 129 119 0.504  29:34  
1.   1:15:26.6 1:15:26.6 137 129  78 2.566  27:01

6 Weeks from Bataan - Sunday

2010-02-07T18:00:00.002-05:00

Duration = 1:41:22
Distance = 5.73
Calories = 676
Max HR = 136
Avg HR = 127
Max Cadence = 72
Avg Cadence = 68

Sunday: long session
Equipment: Boots, shorts, t-shirt, & backpack (40 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: ~~1:50:00~~ 1:35:00 with HR in 125-135 (Peak 3.5, finish 3.4)
Cool-down: ~~1:00 each 3.0, 2.5; 3:00 @ 2.0~~ put treadmill away

If I had known earlier in the week that I was going to be running the race, I would have moved the long session away from the race. As I didn't know until mid-day Friday that I was running Saturday morning, all I did was move my rest day to Friday to allow a bit of rest for the race.

I was a bit stiff and sore from the race yesterday. This session was very similar to the one I had after the Unit PT session. My lower legs were very unhappy. I spent the first 30 minutes paying very close attention to the various aches and pains. I was prepared to abort if anything indicated "something wrong". Somewhere between 1.5 and 2 miles into the session, most of the pain in the lower legs went away. I figure I finally got the legs loose and warm.

I'm also monitoring the pace I'm able to maintain. I was ahead of an eight hour marathon pace (18:20/mile) at the 1:00:00 mark. This includes the warm-up at 20:00 pace. I don't expect to actually finish the March in less than eight hours, but it is nice to see that I can sustain that pace for a significant part of the distance. I was on line to finish the session ahead of that pace, but I hit the switch on the power strip feeding the treadmill. I called it a day and put the thing away (folded it mostly).

Next week is the last time I add static weight to the pack. I will be targeting about 45 pounds. After next week, I will add water to the reservoir and use it. This will prove the equipment is functional and get me used to using it.

Data:

Lap    Time     Lap Time  Max Avg Min Dist  min/mile  
A 1.  0:09:08.7 0:09:08.7 129 111  77 0.499  18:19  
A 2.  0:17:30.9 0:08:22.2 133 129 124 0.502  16:40  
A 3.  0:25:59.6 0:08:28.7 133 130 128 0.501  16:55  
A 4.  0:34:49.8 0:08:50.2 134 129 125 0.503  17:34  
A 5.  0:43:53.5 0:09:03.7 130 126 117 0.501  18:04  
A 6.  0:52:40.7 0:08:47.2 131 129 126 0.501  17:32  
A 7.  1:01:26.8 0:08:46.1 131 129 125 0.502  17:28  
A 8.  1:10:13.2 0:08:46.4 132 127 119 0.501  17:30  
A 9.  1:18:52.7 0:08:39.5 131 129 124 0.502  17:15  
A 10. 1:27:29.7 0:08:37.0 134 129 120 0.501  17:12  
A 11. 1:36:00.6 0:08:30.9 135 130 127 0.505  16:52  
1.    1:41:21.7 1:41:21.7 136 127  77 5.731  17:22

2009-10 Reese Winter Race Series 10K #3

2010-02-06T11:00:00.003-05:00

Duration = 1:03:02
Distance = 6.21 (10K road race)
Calories = 739
Max HR = 188
Avg HR = 174
Running Index = 45
Max Cadence = 98
Avg Cadence = 95

Conditions: 23-25F, 14-18 mph winds from the North with gusts to 28 mph, snow, mostly to partly cloudy
Equipment: Asics Gel-Cumulus 9, tights, shorts, long-sleeve insulated wicking layer, long-sleeve tech shirt, running jacket, balaclava, wool cap, glove liners, gloves, and sun glasses.

It was warmer this month, but the wind was fiercer and it actually snowed during the race. I think I got the clothing right this time. Knowing that the distance (and therefore pace) information could be off due to the temperature, I decided to run this race with an eye to my heart rate. I started with a target around 170. I did the second 5K with a target of 175, and the pushes into the wind were allowed to climb. I learned more about how I feel as I move up through the different heart rates.

My time for this race was basically the same as my time last month. I ran the race I had intended to run, so I will rate this a good race. I would like to run faster, but that isn't my goal right now.

Mile Data:

Mile   Time    Lap Time  Max Avg Min
1.   0:09:03.0 0:09:03.0 174 165 109
2.   0:19:21.0 0:10:18.0 175 171 162
3.   0:29:55.8 0:10:34.8 181 174 169
4.   0:40:40.3 0:10:44.5 177 174 167
5.   0:50:48.1 0:10:07.8 179 176 171
6.   1:00:48.4 0:10:00.3 185 181 177
6.2  1:03:02.2 0:02:13.8 188 185 182

6 Weeks from Bataan - Thursday

2010-02-04T22:00:00.004-05:00

Duration = 1:10:16
Distance = 3.88
Calories = 472
Max HR = 137
Avg HR = 127
Max Cadence = 76
Avg Cadence = 66

Thursday: sorta-long session
Equipment: Boots, shorts, t-shirt, & backpack (40 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 60:00 with HR in 125-135 (Peak 3.5, finish 3.3)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

Very rough start, but I was feeling better by the end. I suspect I will have a similar rough start next month, but I will be truly warmed-up by the time I get the base of the hill. Main issue was tightness in the muscles of the lower leg. The blister from last Sunday still exists, but it is improving. I will be looking into methods to protect the area over the weekend.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile 
A 1. 0:09:13.5 0:09:13.5 130 112  77 0.499  18:29 
A 2. 0:17:48.8 0:08:35.3 137 130 127 0.503  17:05 
A 3. 0:26:43.2 0:08:54.4 130 128 124 0.501  17:46 
A 4. 0:35:33.1 0:08:49.9 133 130 125 0.502  17:34 
A 5. 0:44:21.3 0:08:48.2 134 131 127 0.501  17:33 
A 6. 0:53:10.8 0:08:49.5 135 131 127 0.501  17:36 
A 7. 1:02:05.1 0:08:54.3 135 132 126 0.503  17:43 
1.   1:10:16.3 1:10:16.3 137 127  77 3.877  18:03

6 Weeks from Bataan - Wednesday

2010-02-03T20:00:00.004-05:00

Duration = 45:10
Distance = 2.99
Calories = 302
Max HR = 138
Avg HR = 127
Running Index = 48
Max Cadence = 100
Avg Cadence = 87

Wednesday: short, light & "fast" session
Equipment: Nike Structure 12, shorts, t-shirt

Warm-up: 5:00 @ 3.0 mph
Main: 35:00 with HR in 125-135 (Peak 4.5, finish 4.0)
Cool-down: 1:00 each 3.5, 3.0, 2.5; 2:00 @ 2.0

I really like my Wednesday workout. I didn't push the pace once I was in the target range. I did play with cadence a bit. I noticed that, when I increased my turn-over, I made less noise hitting the belt and generally got a couple beats slower on the heart rate. Also, I noted that during the last few minutes I had a bit slower heart rate. (Not enough to want to increase the speed, but enough to notice.)

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:30.5 0:08:30.5 130 105  85 0.498  17:04  
A 2. 0:15:04.4 0:06:33.9 137 133 127 0.502  13:04  
A 3. 0:22:00.2 0:06:55.8 137 134 126 0.503  13:47  
A 4. 0:29:04.2 0:07:04.0 137 134 131 0.503  14:03  
A 5. 0:36:16.9 0:07:12.7 138 135 128 0.502  14:21  
1.   0:45:10.3 0:45:10.3 138 127  85 2.991  15:06

6 Weeks from Bataan - Tuesday

2010-02-02T20:30:00.002-05:00

Duration = 1:10:26
Distance = 3.60
Calories = 646
Max HR = 166
Avg HR = 151
Max Cadence = 77
Avg Cadence = 63

Tuesday: hill session
Equipment: Boots, shorts, t-shirt, & backpack (40 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 60:00 @ 3.0 w/6% grade
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

I'm glad that is over! This was probably the hardest session in the plan before the event itself. After the warm-up, I increased the grade to 6.0% and kept the speed at 3.0 for the rest of the main part of the session. The purpose was to see how my heart rate would respond to the 3 miles of 6% grade. I was hoping to peak around 150, but instead saw 166. Toward the end, I was stable around 160 with the heart rate responding to the variations in speed even though the treadmill was set for 3.0 for the whole thing. I did my normal cool-down at the 1.5% minimum for my treadmill. I needed another couple minutes after the nominal end of the session to recover below 120.

I had no issues with the heart rate strap. The blister from Sunday is still tender, but is healing fairly well. I'm not doing anything special as long as it is improving. I am being very careful with the socks I wear during the day as well as during the training session.

I now have more information to feed into the game plan for the event itself. As that is still over a month away, I will see how the rest of the training goes before making any specific plans. I have a two week taper in the plan, and the longest long session is early in the peak week. I think this is a good compromise with the base building intensity and a true race taper. Time will tell.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:56.6 0:09:56.6 146 121  89 0.501  19:49  
A 2. 0:19:36.4 0:09:39.8 156 150 145 0.503  19:13  
A 3. 0:29:14.0 0:09:37.6 158 153 149 0.501  19:13  
A 4. 0:38:44.8 0:09:30.8 161 158 153 0.501  18:58  
A 5. 0:48:13.2 0:09:28.4 163 161 157 0.501  18:55  
A 6. 0:57:43.1 0:09:29.9 166 162 159 0.501  18:57  
A 7. 1:07:28.8 0:09:45.7 163 157 132 0.505  19:19  
1.   1:10:25.8 1:10:25.8 166 151  89 3.603  19:29

6 Weeks from Bataan - Monday

2010-02-01T19:30:00.001-05:00

Duration = 45:10
Distance = 2.44
Calories = 288
Max HR = 136
Avg HR = 124
Max Cadence = 74
Avg Cadence = 66

Monday: short session
Equipment: Boots, shorts, t-shirt, & backpack (39.5 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 35:00 with HR in 125-135
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

I was aiming for 40 pounds, but when I checked the weight with the scale, 39.5 seemed a better assessment. This is approaching the expected weight of the pack for the March. I will peak the dry weight next week at around 45 pounds and then start adding water to the storage reservoir the following week. This should have the peak starting weight around 52 pounds.

One reason I think I am only now getting the hot spot on the top of my left big toe is that I am having to lean my body forward more to account for the weight in the weight in the pack. I will see if adjusting the laces on the boot help, but I will likely just have to apply Moleskin or something similar to the top of the toe. The other issue with the heart rate strap seems to be successfully reduced by changing where I carry the part of the strap that runs around my back. I had been keeping this high to keep it from sliding, but the lower position I tried tonight showed no problems.

Finally, I find the pack moves the least when I reduce the motion of my shoulders and hips. I'm not sure what this will mean for me after this event, but I am getting used to holding my whole torso fairly still.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:32.2 0:09:32.2 130 110  82 0.502  19:00  
A 2. 0:18:04.2 0:08:32.0 136 130 126 0.502  16:59  
A 3. 0:26:51.3 0:08:47.1 135 130 125 0.503  17:28  
A 4. 0:35:52.5 0:09:01.2 136 129 127 0.501  18:00  
1.   0:45:10.3 0:45:10.3 136 124  82 2.441  18:28

7 Weeks from Bataan - Sunday

2010-01-31T17:00:00.002-05:00

Duration = 2:35:02
Distance = 8.50
Calories = 952
Max HR = 138
Avg HR = 122
Running Index = 45
Max Cadence = 90
Avg Cadence = 69

Sunday: long session
Equipment: Boots, wool boot socks, tights, jeans, t-shirt, long-sleeve liner, Gore-Tex running jacket, balaclava, wool cap, glove liners, gloves & backpack (33 lbs)

Warm-up: 5:00 slow walk
Main: 2:25:00 with HR in 125-135
Cool-down: 5:00 slow walk

Mostly cloudy with a light west wind and 20F temps. I went to a local park (Gallup Park in Ann Arbor, MI) and explored the trails that were available. I went down-stream and into another park (exploring the nature trails as I went) before turning around. I went to the other side of the river on the return trip when I got to that branch. I got back to the car with about a half-hour left, so I started up-stream for 15 minutes and then turned around.

I enjoyed the time and the various critters visible along this route (nothing as interesting as llamas today). The biggest problem I noted was keeping the pace up enough to keep my heart rate in the target range. I had a couple energy bars for fuel at the completion of each hour. No issues were noted from them. Once home, I found a couple things that require thought and adjustment. The first are blister on the knuckle of the big toe on my left foot and a very small blister on the Achilles tendon of the left foot. I expect most of this is do to not getting the boot tight enough which allowed it to move too much. The second was a bite from the strap for the HRM on my side where the loop is completed. This seems to be made worse by the strap for the backpack. I will see if the moving the attachment to the other side makes any difference. Also, I may try covering the joint with duct tape to see if that keeps the edges from digging in.

7 weeks to Bataan!

Data:

Lap    Time     Lap Time  Max Avg Min Dist  min/mile  
A 1.  0:09:18.0 0:09:18.0 121 106  87 0.498  18:39  
A 2.  0:17:41.6 0:08:23.6 129 119 112 0.500  16:47  
A 3.  0:26:05.2 0:08:23.6 129 125 119 0.500  16:47  
A 4.  0:34:31.3 0:08:26.1 134 126 119 0.501  16:50  
A 5.  0:43:16.7 0:08:45.4 131 125 118 0.499  17:32  
A 6.  0:52:06.8 0:08:50.1 126 121 117 0.499  17:41  
A 7.  1:01:17.2 0:09:10.4 125 120 110 0.498  18:24  
A 8.  1:15:50.2 0:14:33.0 135 113  95 0.498  20:11 (included a pause to check equipment)
A 9.  1:24:38.5 0:08:48.3 135 122 109 0.501  17:33  
A 10. 1:33:15.2 0:08:36.7 136 124 113 0.499  17:14  
A 11. 1:41:28.7 0:08:13.5 134 127 120 0.500  16:26  
A 12. 1:50:00.6 0:08:31.9 136 124 115 0.501  17:02  
A 13. 1:58:43.3 0:08:42.7 131 127 123 0.500  17:24  
A 14. 2:07:28.8 0:08:45.5 129 125 116 0.499  17:32  
A 15. 2:15:53.1 0:08:24.3 129 125 118 0.499  16:51  
A 16. 2:24:14.6 0:08:21.5 131 126 122 0.501  16:41  
9.    2:35:02.2 0:20:01.2 138 123 104 1.050  18:18

7 Weeks from Bataan - Saturday

2010-01-30T14:30:00.001-05:00

Duration = 40:10
Distance = 2.25
Calories = 262
Max HR = 136
Avg HR = 125
Max Cadence = 78
Avg Cadence = 68

Saturday: short session
Equipment: Boots, shorts, tech shirt, & backpack (32.5 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 125-135 (Peak 3.6, finish 3.4)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

Only an okay session. I was in a bit of a hurry, so I did the session on the treadmill. Nothing special and no issues. This was the last 40-minute session for this cycle. The short sessions increase to 45 minutes starting next week and continue until the taper for the March.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:12.0 0:09:12.0 126 112  83 0.499  18:26  
A 2. 0:17:23.4 0:08:11.4 133 130 124 0.503  16:17  
A 3. 0:25:42.3 0:08:18.9 136 132 130 0.502  16:34  
A 4. 0:34:09.4 0:08:27.1 136 133 126 0.499  16:55  
1.   0:40:09.8 0:40:09.8 136 125  83 2.254  17:47

7 Weeks from Bataan - Friday

2010-01-29T22:00:00.001-05:00

Duration = 1:05:16
Distance = 3.71
Calories = 429
Max HR = 137
Avg HR = 126
Running Index = 41
Max Cadence = 76
Avg Cadence = 67

Friday: mid-week sorta-long session
Equipment: Boots, shorts, tech shirt, & backpack (32.5 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 55:00 with HR in 125-135 (Peak 3.8, finish 3.5)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

Still a day behind. I catch up on Sunday. I spent most of the session on the phone with my father. He is at a soaring convention.

This was another good session with no issues. The pack did its thing. I had to occasionally remember to straighten at the hips and lean forward at the ankles. I got an reduction in heart rate pretty quickly most of the time I did that.

I hope to get outside this weekend for my workouts. It is expected to be cold, but it shouldn't be worse than the day I ran the 10K right after New Years.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:15.3 0:09:15.3 125 102  80 0.498  18:36  
A 2. 0:17:14.6 0:07:59.3 137 131 123 0.503  15:53  
A 3. 0:25:52.8 0:08:38.2 135 128 118 0.502  17:12  
A 4. 0:34:26.6 0:08:33.8 136 131 126 0.503  17:02  
A 5. 0:43:02.3 0:08:35.7 135 130 126 0.501  17:09  
A 6. 0:51:31.5 0:08:29.2 137 132 125 0.502  16:55  
A 7. 1:00:01.0 0:08:29.5 135 132 129 0.503  16:53  
1.   1:05:15.8 1:05:15.8 137 126  80 3.706  17:28

7 Weeks from Bataan - Thursday

2010-01-28T23:00:00.002-05:00

Duration = 40:10
Distance = 2.59
Calories = 271
Max HR = 138
Avg HR = 127
Running Index = 46
Max Cadence = 105
Avg Cadence = 87

Thursday: short, light session
Equipment: Nike Structure 12, shorts, & tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 125-135 (Peak 4.8, finish 4.0)
Cool-down: 1:00 each 3.5, 3.0, 2.5; 2:00 @ 2.0

Active recovery after the long hill yesterday. Good run. I started harder than last week, peaking at 4.8, and finished 4.0 which is a touch slower. Because I peaked faster, I actually ran less distance in the same time as last week.

Since I know how I progress during a run and I really don't want to have to back off as much, I will slow the ramp-up for this light run. After the walk, I will increase the speed to 4.0 mph. I will then increase the speed by .5 after each 1/4-mile until I am in the target range. Once in the range, I will follow the standard approach of reducing by .2 when I hit my limit. Hopefully, this will generate a more even run.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:34.3 0:08:34.3 128 108  77 0.500  17:08  
A 2. 0:15:08.9 0:06:34.6 137 134 127 0.502  13:05  
A 3. 0:22:14.3 0:07:05.4 138 135 133 0.504  14:04  
A 4. 0:29:42.6 0:07:28.3 137 134 130 0.503  14:52  
A 5. 0:37:56.4 0:08:13.8 137 132 116 0.505  16:17  
1.   0:40:10.2 0:40:10.2 138 127  77 2.591  15:30

7 Weeks from Bataan - Wednesday

2010-01-27T21:00:00.001-05:00

Duration = 1:05:14
Distance = 2.83
Calories = 449
Max HR = 138
Avg HR = 129
Max Cadence = 70
Avg Cadence = 59

Wednesday: hill session
Equipment: Boots, shorts, tech shirt, & backpack (32.5 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 55:00 with 6% grade and HR in 125-135 (Peak 3.0, finish 2.5)
Cool-down: 1:00 @2.5; 4:00 @ 2.0

Yesterday turned into a rest day, so the hill moved to today. I had a good session. No issues other than the healing chafe locations from Sunday. Weight distribution in the pack was much better tonight. I seem to have recovered from the workout this weekend.

One thing I noted while shopping over the weekend: I saw a 20-pound bag of rice. This will easily fit in my pack. I have had a minor concern that the planned payload of rice and beans in sufficient weight would not fit in the pack. I'm pretty much sure that will not be a problem.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:43.3 0:09:43.3 137 117  91 0.500  19:26  
A 2. 0:20:41.0 0:10:57.7 137 132 126 0.505  21:43  
A 3. 0:32:33.4 0:11:52.4 138 132 122 0.500  23:25  
A 4. 0:44:24.1 0:11:50.7 137 132 127 0.504  23:31  
A 5. 0:56:13.9 0:11:49.8 136 133 127 0.493  23:58  
1.   1:05:14.2 1:05:14.2 138 129  91 2.828  22:55

7 Weeks from Bataan - Monday

2010-01-25T23:45:00.002-05:00

Duration = 40:09
Distance = 2.20
Calories = 260
Max HR = 136
Avg HR = 125
Running Index = 40
Max Cadence = 76
Avg Cadence = 69

Monday: short session
Equipment: Boots, shorts, tech shirt, & backpack (32.5 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 125-135 (Peak 3.8, finish 3.4)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

A better session and a new lesson.

Left side isn't 100%, but is greatly improved from yesterday. I have fatigue, but no mechanical issues. The only thing remaining is a bit of a chafe from yesterday, but that is improving as well.

The new lesson relates to weight in the pack. I added a book, the 1999 edition of the National Electric Code (NEC), to what was already in the pack. This ended up between the battery and my back. The battery is heavier than the book as this moved its weight about 4-5 inches away from my back. This was quite noticeable during the session. I have swapped the locations of these two items. Anyone who uses a pack regularly knows that you want the weight of the pack as close to your body as possible. I have just been reminded of this. The good news here is that the proposed items, bags of rice and beans, should be easier to get arranged well than the training weights.

The last session before the March is 30 minutes on the day before. This will be with full pack weight to verify and correct the pack setup and loading.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:18.4 0:09:18.4 131 110  84 0.497  18:43  
A 2. 0:17:36.1 0:08:17.7 136 133 129 0.503  16:29  
A 3. 0:26:22.2 0:08:46.1 136 131 127 0.501  17:29  
A 4. 0:35:07.5 0:08:45.3 135 131 128 0.498  17:34  
1.   0:40:09.2 0:40:09.2 136 125  84 2.199  18:13

8 Weeks from Bataan - Sunday

2010-01-24T23:30:00.003-05:00

Duration = 2:15:38
Distance = 7.34
Calories = 927
Max HR = 137
Avg HR = 129
Max Cadence = 74
Avg Cadence = 66

Sunday: long session
Equipment: Boots, ABU Uniform, & backpack (26 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 125:00 with HR in 125-135 (Peak 3.3, finish 3.2)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

To explain tonight's session, I have to mention yesterday's. Unfortunately, all I can really say is that I'm calling it "Plyometric Hell". The result is pain and stiffness in my left ankle and knee. This is the first issue on my left side more serious than a blister. As the activity was unit-directed, I didn't have the option to take a more prudent course.

Tonight, I started the session unsure if I would get anything useful accomplished at all. I really wanted to get the kingpin exercise of the week in, so I figured I would start and abort if any acute pain developed. I adjusted the pace down by ramping-up slowly from the slow walk at the start and picking a pace that was just into the MAF zone of 125-135. I got to 3.3 mph before I registered as in the target range. At one point I was near 130, so I dropped back to 3.2. That is where I stayed for the remainder of the session. I did a normal cool-down to finish.

As stated, I wasn't sure just how far I would get for the first 15-20 minutes. The left ankle was quite uncomfortable, but nothing sharp and no change during the stride. Eventually, it started to feel a bit better. Also, I got a touch of ITB-feel on the left at my knee for a moment or two but nothing persistent. On a good note, my right left felt string throughout so at least I didn't have any distraction as I monitored the left. When I finished the session the left ankle was still unhappy, but much better that when I started.

With the difficulty I was having, I decided to try a cold-water bath. This probably was far from ice-water as the tap here is very cold in winter. I drew a tub and submerged my legs and hips in the cold water. Ookkaayy, that was painful, but it did seem to help the ankle some more. I will keep this elevated tonight and take an extra walk at work tomorrow and see how things go.

8 Week to go (I hope I make it).

Data:

Lap    Time     Lap Time  Max Avg Min Dist  min/mile  
A 1.  0:09:33.1 0:09:33.1 126 116  95 0.499  19:08  
A 2.  0:18:36.3 0:09:03.2 129 125 121 0.501  18:04  
A 3.  0:27:37.6 0:09:01.3 131 127 122 0.501  17:59  
A 4.  0:36:37.5 0:08:59.9 137 130 125 0.502  17:56  
A 5.  0:45:40.5 0:09:03.0 135 131 127 0.502  18:00  
A 6.  0:54:41.0 0:09:00.5 133 130 124 0.501  17:58  
A 7.  1:03:44.5 0:09:03.5 135 131 129 0.501  18:04  
A 8.  1:12:45.9 0:09:01.4 135 132 128 0.502  17:59  
A 9.  1:21:49.4 0:09:03.5 133 131 128 0.501  18:05  
A 10. 1:30:53.8 0:09:04.4 134 131 125 0.500  18:07  
A 11. 1:39:59.5 0:09:05.7 134 131 126 0.500  18:10  
A 12. 1:49:18.2 0:09:18.7 134 130 122 0.498  18:21  
A 13. 1:58:38.8 0:09:20.6 135 130 126 0.500  18:40  
A 14. 2:07:58.7 0:09:19.9 133 129 127 0.502  18:35  
1.    2:15:37.8 2:15:37.8 137 129  95 7.335  18:27

8 Weeks from Bataan - Thursday

2010-01-21T22:00:00.001-05:00

Duration = 1:00:14
Distance = 3.41
Calories = 403
Max HR = 137
Avg HR = 127
Running Index = 41
Max Cadence = 98
Avg Cadence = 69

Thursday: mid-week, sorta-long session
Equipment: Boots, shorts, tech shirt, & backpack (26.5 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 50:00 with HR in 125-135 (Peak 4.0; finish 3.5)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

Another good session. The first 35 minutes today covered the same distance as the first 35 minutes last Friday. The pack today is 5 pounds heavier and I still had 20 minutes to go before the cool-down. I even ran at 4.0 for a minute. I may cap my speed at 3.8 on the treadmill while wearing the pack for the rest of this cycle as I really don't expect to run any during the March.

One thing I'm having to curb is my desire to push the plan. I want to up the weight in the pack mostly, but sometimes I want to increase the length of the sessions. I designed a plan that I thought was as aggressive as I could realistically expect to complete without significant injury risk. Most of the increase in weekly volume is in the long run. After that is the two mid-week sorta-long runs. I have a step-back week where I increase the three short days from 40 to 45. This peaks with a long run of 4 hours, sorta longs of 90 minutes, and 45-minute short sessions, all at full pack weight of 50 pounds. This will have me short on miles, but otherwise as prepared as I can be. I figure what I would have gained with a longer cycle would be a bit more strength for the climb and a bit more speed overall.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:13.4 0:09:13.4 134 105  84 0.497  18:23  
A 2. 0:17:12.9 0:07:59.5 137 132 127 0.503  15:54  
A 3. 0:25:29.3 0:08:16.4 135 133 128 0.502  16:28  
A 4. 0:34:07.3 0:08:38.0 136 132 126 0.502  17:12  
A 5. 0:42:50.3 0:08:43.0 135 132 124 0.503  17:19  
A 6. 0:51:31.8 0:08:41.5 136 132 128 0.502  17:19  
1.   1:00:13.9 1:00:13.9 137 127  84 3.409  17:34

8 Weeks from Bataan - Wednesday

2010-01-20T19:30:00.002-05:00

Duration = 40:08
Distance = 2.64
Calories = 266
Max HR = 137
Avg HR = 126
Running Index = 47
Max Cadence = 103
Avg Cadence = 88

Wednesday: short session
Equipment: Nike Structure 12, shorts, tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 125-135 (Peak 4.5; finish 4.1)
Cool-down: 1:00 each 4.0, 3.5, 3.0, 2.5, 2.0

Short light weight session after the hills yesterday. After the walk at the start, I started running at 4.0 mph. I held that for 1/4-mile, then I increased to 4.5. This left me in my target range. I didn't have to back down for over four minutes. I held 4.4 for over 5 minutes. I was still over 4 mph when I reached the end of the stress phase of this session. Normal cool-down sequence starting at 4.0 and dropping .5 after each minute. I really like this quick session after the trudge up the hill.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:46.3 0:08:46.3 122 104  76 0.498  17:37  
A 2. 0:15:34.0 0:06:47.7 136 131 121 0.500  13:34  
A 3. 0:22:30.7 0:06:56.7 136 134 132 0.502  13:49  
A 4. 0:29:38.1 0:07:07.4 136 134 127 0.502  14:11  
A 5. 0:37:02.7 0:07:24.6 137 134 126 0.501  14:47  
1.   0:40:07.8 0:40:07.8 137 126  76 2.636  15:12

8 Weeks from Bataan - Tuesday

2010-01-19T20:30:00.001-05:00

Duration = 1:00:13
Distance = 2.87
Calories = 400
Max HR = 138
Avg HR = 126
Max Cadence = 74
Avg Cadence = 64

Tuesday: Treadmill Hill session
Equipment: Boots, shorts, tech shirt, & backpack (26.5 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 50:00 with HR in 125-135 w/6% grade (3.0 peak; 2.6 finish)
Cool-down: 1:00 each 2.6, 2.5; 3:00 @ 2.0

I wanted to see what difference it would make if I didn't increase the speed beyond 3.0 mph during the 6% hill session. I still didn't want to exceed the 136 limit and I was mostly successful there. Comparing to the Thursday hill session last week I actually went further at 55:00 ( the point where I started slowing last week) today with a heavier pack. I think the take-away on this is that I should reign in my speed on the climb during the March. Not that this is any real surprise, it is nice to see that in the data.

Another thing that I noted during this session had to do with posture and form. I caught myself bending forward at the waist in response to the grade and the pack weight. When I noticed, I would straighten up and pivot at my ankles. There was a slight reduction in heart rate and perceived effort. Another thing that should be no surprise, but is good to have noticed. I think I was being more consistent here by the end of today's session. I am going to include a "hill" workout on Tuesday going forward through the March.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:51.1 0:09:51.1 125 108  82 0.500  19:43  
A 2. 0:19:37.9 0:09:46.8 133 128 121 0.501  19:31  
A 3. 0:29:48.6 0:10:10.7 136 132 125 0.502  20:16  
A 4. 0:40:16.8 0:10:28.2 135 131 124 0.503  20:48  
A 5. 0:51:12.4 0:10:55.6 137 133 130 0.503  21:44  
1.   1:00:13.4 1:00:13.4 138 126  82 2.874  20:56

8 Weeks from Bataan - Monday

2010-01-18T18:00:00.001-05:00

Duration = 48:08
Distance = 2.65
Calories = 307
Max HR = 136
Avg HR = 124
Max Cadence = 76
Avg Cadence = 68

Monday: short session
Equipment: Boots, tights, jeans, UA Cold Gear, LS t-shirt, balaclava, gloves & backpack (26.5 lbs)

Conditions; 32F, light wind, cloudy

Warm-up: Walk to local park, ~5:00
Main: 30:00 walk with HR in 125-135 range (that was the plan, actually 38:00)
Cool-down: Walk home from park, ~5:00

The plan was to add another 4 pounds to the pack to bring it up to 25. When I weighed it, I got 26.5. Since I added 2 2-pound ankle weights to pocket and I got 21 pounds last week, I thought that would do it. I'm going to go with the vagaries of the scale I used and leave it as it is.

Got going early enough to walk outside today. Other than some patches of ice, the walk went well. The hardest thing I had was keeping my heart rate from falling below my target range. This is reflected in my average. Since I was feeling good, I decided to see how long my "standard" loop of the park would take. I think this will be good for the short sessions through the March. I plan to go to 45 minutes as my target for them next month. I figure one lap outside is close enough. As I will continue to increase weight, I don't expect this to get much faster.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile 
A 1. 0:09:09.1 0:09:09.1 127 115 102 0.498  18:13 
A 2. 0:17:46.8 0:08:37.7 132 128 122 0.504  17:06 
A 3. 0:26:55.5 0:09:08.7 135 127 119 0.500  18:18 
A 4. 0:36:25.1 0:09:29.6 136 127 120 0.500  18:58 
A 5. 0:45:19.2 0:08:54.1 133 127 112 0.499  17:20 
1.   0:48:08.2 0:48:08.2 136 124 102 2.644  18:03

9 Weeks from Bataan - Sunday

2010-01-17T19:00:00.003-05:00

Duration = 1:55:27
Distance = 6.41
Calories = 783
Max HR = 136
Avg HR = 128
Max Cadence = 74
Avg Cadence = 67

Sunday: Long session
Equipment: Boots, jeans, t-shirt, & backpack (21 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 1:45:00 with HR in 125-135 (peak 3.4; finish 3.3)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

Longest session with the backpack to date. Still no significant issues with the pack. There is a balance with tight enough to limit motion and too tight (can show as a hot spot on my shoulder at the base of my neck). I'm feeling better about possible paces for the March. Tonight, 3.3 yielded a stable heart rate under my MAF. When I bump the speed to 3.4, heart rate hits the 136 limit I'm enforcing and I drop back to 3.3. I will be looking at where this stable point develops as I increase the pack weight.

Speaking of weight, my current weight is the lowest in the last 6 months and is trending in the correct direction. I'm currently losing about 1/2 to 1 pound/week. This is a good rate.

I was planning on doing this outside, but I ran out of daylight. This led to a new data point on my treadmill: When it rolls over at 99:59, it stops. Continuing is just a matter of hitting Start again. The distance and calories are retained and continue to advance after the re-Start.

9 weeks to go.

Data:

Lap     Time    Lap Time  Max Avg Min Dist  min/mile  
A 1.  0:09:31.5 0:09:31.5 123 108  86 0.499  19:05  
A 2.  0:17:59.5 0:08:28.0 135 127 123 0.502  16:52  
A 3.  0:26:29.7 0:08:30.2 136 133 129 0.502  16:56  
A 4.  0:35:24.8 0:08:55.1 135 130 123 0.501  17:47  
A 5.  0:44:16.0 0:08:51.2 136 131 127 0.503  17:36  
A 6.  0:53:08.1 0:08:52.1 134 131 127 0.503  17:37  
A 7.  1:02:02.7 0:08:54.6 134 130 127 0.502  17:45  
A 8.  1:11:01.9 0:08:59.2 132 129 123 0.502  17:53  
A 9.  1:19:59.1 0:08:57.2 132 129 126 0.501  17:51  
A 10. 1:28:56.1 0:08:57.0 133 130 122 0.500  17:53  
A 11. 1:37:52.1 0:08:56.0 134 130 123 0.502  17:47  
A 12. 1:46:48.1 0:08:56.0 136 131 125 0.500  17:42  
1.    1:55:27.0 1:55:27.0 136 128  86 6.405  18:00

9 Weeks from Bataan - Friday

2010-01-15T21:00:00.003-05:00

Duration = 40:08
Distance = 2.27
Calories = 265
Max HR = 137
Avg HR = 126
Running Index = 41
Max Cadence = 96
Avg Cadence = 70

Friday: short session
Equipment: Boots, shorts, tech shirt, & backpack (21 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 125-135 (Peak 4.0; finish 3.4)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

Standard short run on the treadmill. Pushed the pace a bit after the warm-up walk until HR forced me to slow. Overall, it was a fairly good session. I need to spend some quality time with the pack to learn more about the many adjustments possible to see if I can keep it better attached to my back. Good news is that there are no pack related hot spots at this time. I will need to be very careful with the boots and the socks. The boots are a good fit, but I will need to be sure to get the lacing right. Currently, the boots are a touch loose. Also, I need to remember to wear the better socks with the boots. The slight looseness and the thin socks allow the left boot to move enough to rub a small blister on the skin over the Achilles tendon.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:55.2 0:08:55.2 135 115  94 0.498  17:54  
A 2. 0:17:02.4 0:08:07.2 135 132 128 0.502  16:10  
A 3. 0:25:25.0 0:08:22.6 137 133 127 0.503  16:38  
A 4. 0:34:01.5 0:08:36.5 135 131 129 0.499  17:14  
1.   0:40:08.2 0:40:08.2 137 126  94 2.267  17:40

9 Weeks from Bataan - Thursday

2010-01-14T23:30:00.002-05:00

Duration = 55:13
Distance = 2.61
Calories = 363
Max HR = 136
Avg HR = 126
Max Cadence = 75
Avg Cadence = 61

Thursday: hill session
Equipment: Boots, shorts, tech shirt, & backpack (21 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 45:00 with HR in 125-135 w/6% grade (Peak 3.3; finish 2.6)
Cool-down: 1:00 each 2.6, 2.5; 3:00 @ 2.0

Probably won't do two hill sessions in the same week again. I wanted to see what the 6% would do. After the warm-up, I increased the grade to 6%. After each minute, I increased the speed by .1 mph. At 3.3, I was just into the 125-136 range. By then end, I had reduced speed to 2.6 to stay under 136. The first minute of the cool-down was 2.6 with the grade back at the minimum, 1.5%. Next time, I will stay with 3.0 and see how the heart rate reacts. Next month, I will do one hill session where I allow the heart rate to climb.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:49.1 0:09:49.1 130 111  84 0.500  19:37  
A 2. 0:19:22.1 0:09:33.0 136 133 129 0.503  18:58  
A 3. 0:29:45.7 0:10:23.6 136 130 127 0.502  20:41  
A 4. 0:40:37.6 0:10:51.9 136 131 124 0.503  21:35  
A 5. 0:52:04.4 0:11:26.8 132 128 116 0.502  22:47  
1.   0:55:13.0 0:55:13.0 136 126  84 2.614  21:04

9 Weeks from Bataan - Wednesday

2010-01-13T23:00:00.002-05:00

Duration = 40:09
Distance = 2.63
Calories = 251
Max HR = 136
Avg HR = 122
Running Index = 48
Max Cadence = 99
Avg Cadence = 85

Wednesday: short session
Equipment: Asics, shorts, & tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 125-135 (mostly >4.0; peak 4.4)
Cool-down: 1:00 each 4.0, 3.5, 3.0, 2.5, 2.0

Tonight, I decided to just run. No backpack. No boots. I wore the lightest shoes I have: Asics Gel-Cumulus 9s. I walked for 5 minutes at 3.0 mph. I then started a slow ramp of .2 mph per minute. When I got to 4.4 at 11:00, I decided to stay there. I had not yet hit my limit, but was well into the 125-135 target range. I didn't hit 136 until 10 minutes later. For the rest of the session, I dropped .1 mph when I hit 136. At 35:00, I was still at 4.1. I started my cool-down at 4.0 and reduced by .5 per minute down to 2.0.

I am very happy with this session and feel great. This is faster than any session since November with the exception of the two 10Ks. While not quite a MAF test, it does demonstrate that improvement has occurred.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:08.4 0:09:08.4 110  97  78 0.497  18:22  
A 2. 0:16:04.6 0:06:56.2 130 125 110 0.501  13:51  
A 3. 0:22:52.7 0:06:48.1 136 133 128 0.502  13:32  
A 4. 0:29:53.7 0:07:01.0 136 133 128 0.502  13:59  
A 5. 0:37:14.5 0:07:20.8 136 133 119 0.503  14:36  
1.   0:40:08.9 0:40:08.9 136 122  78 2.625  15:16

9 Weeks from Bataan - Tuesday

2010-01-12T22:00:00.002-05:00

Duration = 55:12
Distance = 2.71
Calories = 380
Max HR = 136
Avg HR = 129
Max Cadence = 70
Avg Cadence = 62

Tuesday: sorta long hill session
Equipment: Boots, ABU Uniform, & backpack (21 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 45:00 with HR in 125-135 (3.0 mph w/3.0% grade; peak 4.5%)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

I did the entire session at 3.0 mph until the cool-down. After the warm-up and instead of increasing the speed, I increased the grade. The first minute after warm-up was 3.0%. This was followed with 4.5% until I hit my session HR limit of 136. I reduced grade to 4.0% and then 3.5%. Just under half the main section was at 3.5%. I reduced the grade to the 1.5% minimum of my treadmill for the normal cool-down sequence.

I had hoped to get to 6%, but my heart rate responded fairly quickly to the 4.5%, so I stayed with that. I will do a session with 6% to get an idea of how much that is going to slow me up.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile 
A 1. 0:09:48.8 0:09:48.8 134 120 102 0.500  19:37 
A 2. 0:19:39.9 0:09:51.1 135 132 125 0.503  19:36 
A 3. 0:29:38.0 0:09:58.1 136 133 127 0.501  19:54 
A 4. 0:39:37.9 0:09:59.9 136 133 129 0.501  19:57 
A 5. 0:49:37.7 0:09:59.8 134 131 127 0.498  20:03 
1.   0:55:12.0 0:55:12.0 136 129 102 2.707  20:18

I did a full weigh-in to determine what the various items I have weigh.
Runner = 169.5
+ ABU Uniform = 173.5 (4 pounds from head to toe; no boots, keys, coins, or wallets)
+ Boots = 176.5 (3 pounds)
+ Pack = 196.5 (21 pounds, I added padding around the battery)

I lost 1 pound in 55 minutes of exercise in ~68F and somewhat dry conditions. This is another item I will need to keep an eye on. Finally, no issues or hot spots noted. If I get through a long session clean, I'll feel better. The 4 hour session will include full uniform and pack, 6% grade (at least in part), and all items and full water load to start.

9 Weeks from Bataan - Monday

2010-01-11T22:45:00.004-05:00

Duration = 40:05
Distance = 2.25
Calories = 263
Max HR = 138
Avg HR = 126
Running Index = 41
Max Cadence = 75
Avg Cadence = 67

Monday: short session
Equipment: Boots, shorts, tech shirt, & backpack (20 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 125-135 (peak 3.7; finished at 3.3)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

Another bump in pack weight and a bit slower on the pace. Sunday, I will have to compare the final pace/speed to the finishing pace/speed from last Wednesday. I'm currently using the portable battery I use with portable radios or the portable telescope to add weight to the pack. I need to add some padding to the floor of the pack to protect it from the battery. The current load is denser than the load the pack was designed to carry.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:02.5 0:09:02.5 134 112  90 0.498  18:10  
A 2. 0:17:07.4 0:08:04.9 138 134 129 0.504  16:03  
A 3. 0:25:35.4 0:08:28.0 136 132 128 0.501  16:54  
A 4. 0:34:15.1 0:08:39.7 133 130 128 0.499  17:22  
1.   0:40:08.2 0:40:08.2 138 126  90 2.246  17:50

10 Weeks from Bataan - Saturday

2010-01-09T22:30:00.003-05:00

Duration = 50:30
Distance = 2.84
Calories = 336
Max HR = 139
Avg HR = 126
Running Index = 40
Max Cadence = 97
Avg Cadence = 73

Saturday: Rescheduled sorta-long run
Equipment: Merrills, shorts, & tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 40:00 with HR in 125-135 (mostly 3.7-3.8; peak 4.0)
Cool-down: 1:00 each 3.5, 3.0, 2.5, then 2:00 @ 2.0

Great session. Only real issue was the HRM not properly recording my stride while running. It seemed to do better with a walking gait.

Data:

Lap   Time       Lap Time  Max Avg Min  Dist min/mile
A 1.  0:09:40.8  0:09:40.8 128 104  82 0.497   18:48
A 2.  0:17:18.8  0:07:38.0 138 132 127 0.500   15:15
A 3.  0:25:26.6  0:08:07.8 139 136 131 0.501   16:13
A 4.  0:34:03.7  0:08:37.1 139 135 129 0.501   17:11
A 5.  0:42:49.0  0:08:45.3 138 134 129 0.499   17:32
1.    0:50:29.6  0:50:29.6 139 126  82 2.837   17:23

10 Weeks from Bataan - Friday

2010-01-08T18:00:00.001-05:00

Duration = 40:20
Distance = 2.32
Calories = 259
Max HR = 144 (might be instrument glitch)
Avg HR = 124
Running Index = 43
Max Cadence = 97
Avg Cadence = 80

Friday: short run
Equipment: Merrills, shorts, & tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 125-135 (mostly 3.7-3.8; peak 4.0)
Cool-down: 1:00 each 3.5, 3.0, 2.5, then 2:00 @ 2.0

Travelling in Atlanta this weekend. Found the fitness center for the hotel. Quick run before dinner.

Atlanta has the same temperature as Detroit but not as much snow.

Data:

Lap   Time      Lap Time Max Avg Min Dist  min/mile 
A 1. 0:09:06.6 0:09:06.6 129 105  66 0.497  17:58 
A 2. 0:16:36.9 0:07:30.3 144 130 120 0.501  14:58 
A 3. 0:24:25.3 0:07:48.4 137 132 128 0.502  15:33 
A 4. 0:32:48.9 0:08:23.6 137 133 130 0.502  16:42 
1.   0:40:20.3 0:40:20.3 144 124  66 2.322  16:45

The manual lap at the end of the run starts at the beginning of the session, not the most recent automatic lap. I'll have to see if there isn't an easy way to get the data for the partial interval. But that is a task for another day.

The only issue today was minor chafing from my underwear.

10 Weeks from Bataan - Wednesday

2010-01-06T23:00:00.000-05:00

Duration = 1:35:22
Distance = 5.53
Calories = 633
Max HR = 137
Avg HR = 126
Running Index = 43
Max Cadence = 92
Avg Cadence = 70

Wednesday: long "run" moved to mid-week
Equipment: Boots, shorts, tech shirt, & backpack (16.5 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 85:00 with HR in 125-135 (mostly 3.4-3.5; peak 4.0)
Cool-down: 1:00 each 3.0, 2.5, then 3:00 @ 2.0

Kingpin session moved to mid-week to be sure it gets done. This is the longest I've gone with this backpack. I'm going to start doing these sessions in the target utility uniform to check, and address, hot spots or other issues. After this session, I noted a possible proto-blister on the toe next to the big toe on the left foot and slight impressions from the straps at the base of my neck. I will have to see if adjusting the straps somewhat will reduce this. Also, the utility uniform might offer better protection than the tech shirt. I may also try some Body Glide, but I still have time to make small changes so I will know which is the right answer.
Just before I finished, I got a minor side stitch.

Data (auto-lap now working):

Lap     Time     Lap Time  Max  Avg  Min  Dist  min/mile
1.   0:09:25.6  0:09:25.6  133  105   82  0.499  18:54
2.   0:17:21.3  0:07:55.7  137  132  124  0.503  15:46
3.   0:25:43.0  0:08:21.7  134  130  126  0.501  16:41
4.   0:34:09.1  0:08:26.1  136  131  125  0.503  16:45
5.   0:42:48.2  0:08:39.1  132  127  124  0.503  17:12
6.   0:51:17.4  0:08:29.2  132  128  122  0.502  16:53
7.   0:59:40.8  0:08:23.4  133  130  127  0.503  16:41
8.   1:08:07.4  0:08:26.6  132  130  122  0.502  16:48
9.   1:16:32.7  0:08:25.3  131  129  126  0.502  16:45
10.  1:24:58.3  0:08:25.6  134  130  127  0.504  16:44
11.  1:35:12.8  0:10:14.5  131  124  111  0.505  20:06
12.  1:35:22.1  0:00:09.3  112  111  110  0.004  38:45

10 Weeks from Bataan - Tuesday

2010-01-05T21:45:00.002-05:00

Duration = 50:11
Distance = 2.83
Calories = 324
Max HR = 136
Avg HR = 124
Running Index = 42
Max Cadence = 76
Avg Cadence = 69

Tuesday: longer midweek session
Equipment: Boots, shorts, tech shirt, & backpack (16.5 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 40:00 with HR in 125-135 (mostly 3.5; peak 3.9)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

I added the pack tonight mostly on a whim. I had spent a bit of time getting the weight about right. I'm adding about 4 pounds each week. After getting the weight right, I spent time adjusting the waist belt and shoulder and chest straps. Since I was already wearing it, I figured I'd go ahead and do the session that way. I'm glad I did. I need more time getting used to carrying the weight. This will likely drag my pace down as I add weight.

I wasn't sure about making the distance about halfway through, but then things felt better. Now, I feel great.

Data (I forgot to set the auto-lap feature):


Lap   Time     Lap Time   Max  Avg  Min  Dist  min/mile 
1.  0:17:20.9  0:17:20.9  136  120   90  0.993  17:28 
2.  0:34:19.6  0:16:58.7  136  130  123  1.015  16:43 
3.  0:50:10.7  0:15:51.1  131  124  106  0.824  19:14

Treadmill Monday 10 Weeks from Bataan

2010-01-04T23:30:00.001-05:00

Duration = 40:08
Distance = 2.40
Calories = 272
Max HR = 136
Avg HR = 128
Running Index = 42
Max Cadence = 95
Avg Cadence = 73

Different warm up than normal, I started with 5 minutes at 3.5 then ramped up to get in the 130-135 range. I briefly jogged at 4.0 mph before I hit my limit and returned to walking in the 3.6-3.8 mph range. Normal cool-down from 3.5 to 2.0 over 4 minutes.

I feel great after finishing this session.

Split Data:

Lap    Time    Lap Time   Max  Avg  Min  Dist  min/mile
1.  0:08:16.7  0:08:16.7  134  116   82  0.494  16:44
2.  0:16:09.1  0:07:52.4  136  132  129  0.497  15:49
3.  0:24:20.9  0:08:11.8  135  132  127  0.501  16:20
4.  0:32:34.6  0:08:13.7  136  133  123  0.503  16:21
5.  0:40:08.0  0:07:33.4  135  128  114  0.403  18:49

Treadmill Recovery

2010-01-03T14:00:00.000-05:00

Duration = 40:08
Distance = 2.54
Calories = 272
Max HR = 136
Avg HR = 128
Running Index = 45
Max Cadence = 103
Avg Cadence = 77

Sunday is usually my long run day, but, because of the race yesterday, I swapped in a 40 minute session from earlier in the week. What I've been doing with the treadmill sessions is start at 4.0 and keep that up until my heart rate hits my 136 bpm limit and drop the speed by .2 mph. I probably should have started with a 3.5 walk and bumped it up until I was in the target range to make this a true recovery.

I hit the limit at 12:10 and dropped to 3.8. I hit the limit again at 23:25, and dropped to 3.7. I stayed there until 36:00. My cool-down on the treadmill is "drop to first .5/.0 speed, then drop .5 each minute to 2.0, then stay at 2.0 until my heart rate is under 120 (minimum of 1 minute)". Today that was 3.5 -> 3.0 -> 2.5 -> 2.0 and I finished at the end of the first 2.0 minute at 111 bpm.

I may need to step the RS800CX to auto-lap at half miles, but I'm currently using manual laps at the mile. Again, I may start setting manual laps at half miles. We'll see next week if I can remember to do that.

Today's data:

Lap   Time  Lap Time Max Avg Min Dist  min/mile 
1.  15:11.8 15:11.8  136 127 104 1.013  15:00 
2.  31:16.3 16:04.5  136 131 121 1.027  15:39 
3.  40:08.3 08:52.0  133 126 110 0.496  17:46

2009-10 Reese Winter Race Series 10K #2

2010-01-02T11:00:00.006-05:00

Duration = 1:03:03
Distance = 6.71 (total reported by Polar)
Calories = 745
Max HR = 191
Avg HR = 175
Running Index = 45
Max Cadence = 103
Avg Cadence = 96

Today was the second on the winter racing series I'm participating in. Conditions were 10F with a 15 mph wind from the north and sunny, clear, blue, skies.

These are the lap times and heart race data:

Lap   Time    Lap Time  Max Avg Min Dist  min/mile
1.  0:09:47.7 0:09:47.7 173 164 110 1.054  9:17
2.  0:19:48.5 0:10:00.8 177 173 166 1.071  9:21
3.  0:29:56.4 0:10:07.9 184 177 171 1.070  9:28
4.  0:40:53.6 0:10:57.2 180 175 168 1.141  9:36
5.  0:51:19.9 0:10:26.3 179 176 172 1.090  9:30
6.  1:00:54.1 0:09:34.2 189 181 173 1.050  9:06
7.  1:03:02.6 0:02:08.5 191 188 184 0.232  9:24

The laps are marked at the posted mile markers. There was ice on the ground, and I am sure that some of the extra distance is finding a suitable surface. Miles 3 and 6 were mostly into the wind. The final piece involved dodging significant ice which is why I finished slower than the last full mile. There seems be some impact on the foot pod due to the temperature.

I was wearing a different pair of shoes than last month and I feel better. Equipment was Nike Structure 12s, WrightSocks Running, tights, shorts, Under Armor Cold Gear top, tech top, Gortex windbreaker, balaclava, wool cap, and sunglasses. I was also wearing a Polar monitor with foot and GPS sensor. The GPS battery suffered from the cold. I'll have to try a lithium battery for cold running and see if that works better. Since I lost GPS during the run, I can't cross-check the reported the distance against the recorded track.

I am happier with the pacing. I resisted the urge to start too fast. I went out at 7:30/mile last month. I didn't do as well as last month by my watch, but the weather was definitely a factor and I feel I ran a better race. I have no indication of the calf issues I had last month. Slight ITB indications on the right in the second half of the run, but these are much better later in the day. A foam roller is on my buy list.

A New Year and a New Start

2010-01-01T17:24:00.010-05:00

I've allowed this to fall fallow and my training has suffered as well. With the new year, I will make a renewed effort to keep this up and to train consistently.

Finishing up 2009:

I do walk occasionally at work. I will likely do more of this in the new year, but I will also likely not report it with its own entry.
On the 15th of December, I started seriously training again. I am now in my third week of this.
With my final weigh-in, I am 6 pounds lighter than at the start of 2009.

Goals for 2010:

Not So Crazy Goals

Stay healthy (without this, nothing else matters)
Lose 15 lbs (155 lbs)
~~Finish 1st Marathon~~
(Completed, 2010 Mar 21, 11:58:38)
PR 5K (27:39)
PR 10K (55:25)
~~PR Half (2:32:52)~~
(Completed, 2010 Jun 6, 2:28:48)

Crazy Goals

Lose 25 lbs (145 lbs)
Sub 4-hour Marathon
Sub 2-hour Half
Sub 50-minute 10K
Sub 25-minute 5K

Really Crazy Goals [I don't expect to get these in 2010, but they are out there for direction]

Qualify for the Boston Marathon (sub 3-1/2 hour marathon)
Sub 40-minute 10K
Sub 20-minute 5K

Races currently in the plan:

Reese Winter Race Series 10K (Jan)
Reese Winter Race Series 10K (Mar)
Bataan Memorial Death March (Mar)
Trail Half Marathon (Apr)
Bolder Boulder 10K (May)
Dexter to Ann Arbor Run Half Marathon (Jun)
City to Surf Half Marathon (Aug)
USAF Marathon (Sep)

I am currently using low HR, slow speed, training. My next major event is the Bataan Memorial Death March where I am entered as Military Heavy. This works out to a full marathon in military utility uniform, complete with combat boots, and wearing a 50-pound pack, 35-pounds of payload plus water and the pack itself. As I plan to march, not run, this event, the slow pace of the current training is quite event specific.

Today is a rest day and I run a 10K tomorrow morning.

That's it for now.

[Edited 2010-03-28 to add tags, add goal weights, and note marathon completion]
[Edited 2010-06-08 to note half marathon PR]

Walk at work

2009-12-07T12:00:00.002-05:00

Duration = 29:56
Distance = 1.5
Calories = 127 (estimate)

I felt fairly good after the race on Saturday. I didn't have any hint of the ITB on the right that I have a tendency for. Sunday, I had very stiff calves. This is the first time I've had any issue with the calf muscle. The stiffness seems to go away once I start moving. My wife massaged my legs last night. Rather than run this morning, I decided to walk at lunch inside my office building. We have a measured 1/2 mile path. I did this at a very comfortable pace. I only did 1.5 miles as I had to get back to work and had started later than I had planned.

Lap Times:

10:04
9:48
10:04

2009-10 Reese Winter Race Series 10K #1

2009-12-05T11:00:00.001-05:00

Duration = 1:02:33
Distance = 6.36
Calories = 764
Max HR = 190
Avg HR = 178
Running Index = 42
Max Cadence = 125
Avg Cadence = 93

I drove up to Reese, MI for this race. This is the first of a monthly series of races on the first Saturday of each month finishing in March. The course is a flat loop through part of the town run twice for the 10K. The temperature was in the mid-20s and sunny with a few clouds and a wind from the southwest during the race. There was overcast and snow flurries before and after the race. I was planning on running at 9:00/mile for the first half or so, but I quickly determined that this wasn't to be. I, then, hoped to stay under 1 hour, or at least to be under 10:00/mile. At least I made the last of those. I finished 89 of 90 running the 10K in 1:01:15.15 (9:51/mile).

This really shows me that I need to be consistent with my training. I will participate in as many of these races as I can. Repeating the same course will give me great feedback on this phase of my training.

[Posted 7 Dec 2009]

Gotta keep running

2009-12-03T20:00:00.002-05:00

Duration = 50:11
Distance = 3.58
Calories = 410
Max HR = 151
Avg HR = 141
Running Index = 44
Max Cadence = 94
Avg Cadence = 88

Not as good as the last treadmill session at this intensity. I gotta get more consistent if I want to improve.

Standard start of 5 minutes at 4.0 mph. Ramp finished at 4.9 when I topped 145 on the heart rate. I did 8 minutes at 4.9 before I started hitting 150 which is the current limit I want to stay under. I dropped the speed as needed and finished at 4.4. Then the normal cool-down at 4.0, 3.5, 3.0, 2.5 and 2.0 for a minute each with a finishing HR of 124.

Saturday will be the first of a series of monthly races that I will use to gage my progress through the winter.

Indoor Track in Springfield, IL

2009-11-27T19:00:00.002-05:00

Duration = 47:00
Distance = 3.78
Calories = 420
Max HR = 184
Avg HR = 148
Running Index = 44
Max Cadence = 124
Avg Cadence = 90

After Thanksgiving, my wife and I did a road trip to Springfield, IL. Another member of our party noted that access to a local gym came with the room we were in. She and I took advantage of that access this evening before dinner.

She explored the indoor pools and did some water aerobics. I used their indoor track (13 laps per mile) as I have friends who think I already spend too much time on treadmills. There was never more than one other runner or walker on the track which was two lanes wide. I did the entire session aiming to keep my HR around 145 except for the three strides I ran on one of the longer straight sections. I also ran the last lap as a strong sprint.

[Posted 3 Dec 2009]