First run of new plan

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.

USAF Week 13 - Long Run (WPAFB)

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 7 - Long Run

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

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

3 Weeks from Bataan - Wednesday

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

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 - Wednesday

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

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

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 - Monday

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

Walk the Path on Sunday

Duration = 43:09
Distance = 2.45
Calories = 188
Max HR = 112
Avg HR = 102
Max Cadence = 69
Avg Cadence = 65

My wife and I enjoyed a nice walk in the local park just be sunset. It was cool with a bit of a breeze. I'm still recovering from the race yesterday, so the pace tonight wasn't particularly fast, even for a walk.

I still have the altitude sensor live on the HRM. This showed about a 10 foot drop in the elevation of my driveway during the walk. (The atmospheric pressure actually rose which shows as a drop in elevation.) The real variance on this route is more like 30 feet. I'm going to have to go further afield to find real hills when I get to needing hill repeats. (Not this cycle, but eventually)


The rest of this post is omphaloskepsis and can be safely ignored.



I've finally decided what to do with the tagging of these sessions. I'd been using trail to distinguish that from road courses, and, of course, from the treadmill. The problem I had was that I now know that 'trail' tends to imply beyond the pavement. I intend to do some trail running and wanted to make that clear in the tags. I've decided to call the paved trails paths and use the tag 'path' to note their use. (This is pretty obvious once one thinks about it, but it took me a while to get past the dual use of 'trail'.) I now have posts with the following tags: treadmill, path (paved; no normal motorized traffic), and road (paved; motorized traffic, even on a closed course). 'Track' is a special path specific to running or walking. (If it deviates too much from what is usually found around a football pitch, it is likely to called a "path".) I add 'indoor' to denote the protection from the elements. (Currently, only used in 'indoor track'.) I will use 'trail' once I actually do some running off of paved surfaces.

Another Walk in the Park

Duration = 41:52
Distance = 2.60
Calories = 185
Max HR = 115
Avg HR = 103
Max Cadence = 73
Avg Cadence = 69

My wife and I took a walk in the park adjacent to our subdivision just before sundown. This was entirely paved trails. There was a bit of standing water in a couple low spots, but otherwise the path was dry. It was quite comfortable with little wind and cool temps.

Daniel Island 5K

Duration = 30:09
Distance = 3.18
Calories = 362
Max HR = 196
Avg HR = 172
Running Index = 45
Max Cadence = 113
Avg Cadence = 96

It was a great day for a race. There was a bit of wind, but this didn't have much impact. Race temperature was about 50F. The race T-shirt was long-sleeved. I wore this over a short-sleeved wicking shirt. With shorts, this was just right. I was running with an interval timer and that worked very well.

They announced that this was a new course. (It WAS different than the one on their website.) The first part was on residential streets starting from Bishop England High School. Near the halfway point, the course turned onto a bike path. This ran to a corner of the school property. The last bit was across a field, then a bit of parking lot, before passing between the track and the football stadium. The end was half a lap on the track.

It was a good start. I got all my technology going. There was a bit of sorting out and it was very crowded for the first bit. I will need to figure out how to stay out of the way when I stop to walk. There was water at the 1 and 2 mile point. I bypassed the first, but took a cup at the second. I need to work on water stations more, but I did get a couple swallows of water. There was a bit of a kick left in me at the end. Splits were about 8:30, 9:00, 9:10 (estimates as I didn't mark the miles).

I need to even my pacing a bit. My cadence was good and consistent, but I was shortening my stride a bit during the run interval.

I felt really good about this run. I was quite surprised when I got to the first mile and was well under 10 minutes. I started thinking about a sub-30 race when I was well under 20 at 2 miles. The final time was 27:39 for an average pace of 8:54. I am this at a faster average pace than I did the 1.5 mile run in December.

A walk near Huffman Prairie

Duration = 35:58
Distance = a bit over 2 miles

My wife and I went for a walk this evening. We covered a bit over 2 miles in just under 36 minutes. Temperature was 45F. It was a beautiful day.

[Posted 2009-03-14 2124]

A Walk in the Park

Duration = 32:52
Distance = 1.88
Calories = 112

Today was an easy day. My wife and I went for a walk in the park near our house right at dusk. We got back before it was truly dark. There were a few spots with ice on the path, but there was a way around most of what we saw. It was cold, but it was quite pleasant (no rain or snow).