USAF Week 12 - Long Run (Busse Woods)

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

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

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

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

Data:

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

2010 Presque Isle Half Marathon

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]

Bolder Boulder 2010

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

Off for the rest of the month

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!

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 Zero Week - Sunday

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

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

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

1 Week from Bataan - Tuesday

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 - 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

5 Weeks from Bataan - Wednesday

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

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 - Thursday

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 - 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

8 Weeks from Bataan - Sunday

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

9 Weeks from Bataan - Friday

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

10 Weeks from Bataan - Friday

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.

Walk at work

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:

1. 10:04
2. 9:48
3. 10:04
   

Starting the Next Journey

Duration = 30:02
Distance = 2.26
Calories = 241
Max HR = 182
Avg HR = 139
Running Index = 41
Max Cadence = 113
Avg Cadence = 84

Initial goal was to run the 30 minutes at a constant, slow speed and see how that worked. It didn't. I have a soreness like a bruise on the outside of the left mid-foot. I also still have IT band issues on the right. I need to work on some of the strength exercise I have for that.

Since the initial plan was out the door, I tried something else. After 9 minutes of running, I walked for a few minutes and my heart rate had recovered, so I tried a 60 second interval at 8.0 mph (7:30 pace). This went quite well, so I turned this into a short repeat session. I ran another 60 second interval at 8.0, recovered, ran a 2 minute interval at 8.0, recovered and ran a last 60 second interval at 8.0, and finished with a cool-down through the end of the 30 minutes planned for this session.

Probably not the best approach, but I feel good after completing it.