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

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 - 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