1 Week from Bataan - Thursday

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

2 Weeks from Bataan - Sunday

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

2 Weeks from Bataan - Thursday

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 - Tuesday

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

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 - Tuesday

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

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

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

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 - Tuesday

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

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

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 - Tuesday

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

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

6 Weeks from Bataan - Tuesday

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

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

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

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

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 - Wednesday

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