Monday Treadmill Session

Duration = 33:51
Distance = 2.25

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

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

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

I forgot my HRM, so I just ran the plan.  I'll need to get a few measured runs to see how I'm doing.  The target progression is 5 minutes added each week until I hit my target times each day.  (The shortest is 1 hour, so I have a while yet to build.)  Also, I'll yield to the fact I'm over 40 and plan a rest day.  Sunday was it last week.  Friday will be that day this week, and I expect I can just leave Friday as a rest day as it works well with most everything else I'm doing.

Yesterday, I signed-up for the USAF Marathon.  This will be my fourth time participating.  The first time was my first half marathon.  The other two were for the full marathon.  2010 is still my marathon PR at 6:45; 2011 was a DNF.  2012 will be run 6 weeks out from the Marine Corps Marathon.  I will plan to run to the gate at Mile 21 and make a call on how I feel.  Any risk to the MCM and I will ride the bus back to the finish.

2012 Goals and Plans

My goals for 2012 are:

1. Stay healthy
2. Train consistently
3. Finish MCM, secondary goal of marathon PR (<6:45)
4. HM PR (<2:28)
5. 10K PR (<55 minutes)
6. Pass the USAF Fitness Test

The last is related to the Marine Corps Marathon in that I need to pass it to stay active as a drilling Reservist. I'll be using that status to get a discount on the race and lodging.

I've never done a proper base training cycle before, so 2012 will be a Base year. The basic plan is to stay with base training for most of the year adjusted to allow a mileage peak and taper before the USAF Marathon in September and follow Hal Higdon's multiple marathon plan to lead into the MCM at the end of October (and again to lead into the Route 66 in Tulsa in November! )

Initially, I plan to start with a Lydiard style base running as many days of the week as my schedule will allow. I will start with 30 minutes each day and build up to the following:

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

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

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


Races currently planned:

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

Related to the USAF Fitness Test, I need to be able to complete 21 push-ups and 34 sit-ups in separate sessions of one minute each. I've consistently been able to meet the requirement on the push-ups, but the sit-ups requirement is the thing that is keeping me from passing the assessment.

My plan here is to do 5 sets of 20 (or as many as I can do) of push-ups and then of sit-ups every other day. This may be stretched to every third day if I do not recover well enough. The number will be adjusted based on how well I do each month on my drill weekend.

Finally, I've allowed myself to gain back most of the weight I lost the last time I was successful in losing weight. I will be starting at 180 pounds and will be looking to lose about 1 pound a week for most of the year. I expect I will find a good level after about 30 pounds, but we will see once we get there.

I think I can do most of this by making mostly minor changes. I will stay stable after the end of July until after the Route 66 Marathon. I hope to not gain too much during the 2012 Holiday season and plan to knock any remaining extra pounds off in early 2013.


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

USAF Week 12 - Tuesday

Duration = 52:12
Distance = 4.00 (treadmill display)
Calories = 499
Max HR = 171
Avg HR = 153
Running Index = 41
Max Cadence = 103
Avg Cadence = 86

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

Warm-up: .25 miles @ 3.0 mph
Main: 3.5 miles @ 5.0 mph
Cool-down: .25 miles @ 3.0 mph

This turned out to be a lot more intense than I intended. I'm basically off low HR training for the immediate future. I will start back into low HR training after I recover from the Mardi Gras Marathon in February. Until then, I will be doing intense strength training in preparation for my USAF fitness assessment. As this interferes with the adaptation low HR training provides, I've decided to up the intensity across the board. Also, after I recover from the USAF Marathon in September, I will also being adding some intense speedwork to improve my 1.5 mile times.

Data:

Lap   Time    Lap Time  Max Avg Min
1.  0:14:02.6 0:14:02.6 159 129  86
2.  0:26:06.7 0:12:04.1 168 162 155
3.  0:38:08.2 0:12:01.5 169 166 160
4.  0:52:11.6 0:14:03.4 171 160 133

Strength Program Redux

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

I will be following the 100 Push-Ups and 200 Sit-Ups programs. I will be doing these three days a week. Most weeks this will be Tuesday, Thursday, and Saturday. I will likely move Saturday to Sunday if I do my long run on Saturday. Exhaustion tests will be inserted into the three-day-a-week pattern. I will start on Thursday with Week 1 Day 1 of each program.

Today was the Initial Test. I did fewer push-ups than when I started early last year. I did more sit-ups than when I started early last year. Both tests were with good form and not pushing real hard.

I need to be able to complete 34 sit-ups crunches in one minute to pass the assessment. I need to be able to complete 21 push-ups in one minute to meet the minimum requirement on that test. My goal here is to achieve maximum for push-ups with 44. (50 is maximum for sit-ups which I would love to meet but don't seriously expect this year.)

USAF Week 8 - Long Run

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

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

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

I could tell right away this was going to be good session. During my warm-up, my heart rate stayed under 100 for the entire 5 minutes. Then, the heart rate was slow to enter the target range. I pushed the speed up to 4.5 until, after the end of the first mile, I hit 140 and backed off. I was pretty steady until 100 minutes when the treadmill rolled-over and had to be restarted. (Only the time starts over; all other values keep running.) After the restart, I worked back to 4.0. I stayed there until after the end of mile 7. I then pushed the speed to 4.1, and then to 4.2. I also allowed my heart rate to rise with a hard limit at 150 which I saw but never exceeded.

The only issues were a bit of stiffness in my left ankle and minor soreness in the right ankle. Both of these worked out nicely over the first few miles. I will wear the current pair of shoes through the race next weekend, then I will switch over to the newer pair for the shorter runs. I expect I will be ready to retire the current pair after the USAF marathon in September.

Data:

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

USAF Week 5 - Wednesday

Duration = 1:15:54
Distance = 5.04
Calories = 517
Max HR = 151
Avg HR = 130
Running Index = 49
Max Cadence = 93
Avg Cadence = 84

Wednesday: sorta-long treadmill session (3/1)
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 3.5 miles with HR in 130-140 (4.0 to 4.2 mph), then 5.0 mph for 1 mile
Cool-down: .25 miles with at 4.0, 3.0, 2.5 and 2.0 mph sections

A good session. Other than having to stop part way through to relieve pressure, this run was completed with no issues. I spent most of it talking with my father on the phone and that made the time really fly by. Again, I had to increase my speed to 4.2 to get my heart rate to enter my target zone. "Oh darn, I have to run faster" :^> I finished the main part of this session with a mile at 5.0 which resulted in a peak heart rate of 151. I quite happy with this result.

I will not be staying with strict low-HR training as I need to develop more speed to score well in the USAF Fit-to-Fight assessment. I'm not really worried about my run (1.5 miles) as I plan to finish in better than 12 minutes. My main concern is the sit-ups. I will need to be able to do 34 in one minute. My current best here is 25. The remaining items are the push-ups (I hope to max with 44 and have done 40) and the waist measurement (I have to beat 39 inches, likely, and hope to get down to under 35). I have until November, but I have an opportunity in August if everything is going well. My only real fear is the new civilian assessors (we used to do this with unit members) who will have a vested interest in failing us to prove that they were needed.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:15:58.7 0:15:58.7 129 115  87 1.001  15:58  
A 2. 0:30:08.8 0:14:10.1 137 131 115 1.005  14:05  
A 3. 0:44:16.9 0:14:08.1 138 134 124 1.004  14:04  
A 4. 1:01:15.8 0:16:58.9 146 130 107 0.995  14:07  
A 5. 1:14:45.3 0:13:29.5 151 143 119 1.008  13:17  
1.   1:15:54.0 1:15:54.0 151 130  87 5.033  14:23

First Day Back

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

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

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

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

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

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

Data:

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

Off for the rest of the month

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.

Bataan Recovery Week 1 - Tuesday

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

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

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

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

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

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

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

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

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

Data:

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

Bataan Zero Week - Sunday

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

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 - 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

A New Year and a New Start

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

Finishing up 2009:

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

Goals for 2010:

Not So Crazy Goals

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

Crazy Goals

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

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

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

Races currently in the plan:

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

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

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

That's it for now.

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

The Long, Hard Road

Duration = 50:11
Distance = 3.62
Calories = 432
Max HR = 155
Avg HR = 145
Running Index = 42
Max Cadence = 105
Avg Cadence = 90

[There have been a few sessions since the last entry, but I'm going to look forward rather then go back and get them.]

This is the start of my training for my next Goal Race, the 2010 USAF Marathon in September. One thing I've learned about myself is that I need a goal to focus my attention. I have a couple other significant events next year: the Bataan Memorial Death March in March and the Trail Half Marathon in April. I will also run a series of 10Ks over the winter and am looking to have about a race a month until September. As the USAF Marathon will be my first race at marathon distance, my goal is to finish, but I would like to finish well.

The Bataan Memorial Death March in White Sands, NM is my intermediate goal. It is marathon length, but I don't plan to race it. I will be participating in the Military Heavy division. This means, for me, my US Air Force utility uniform with approved combat boots and a backpack with at least 35 pounds of payload. My plan is to finish and I have all day (about 13 hours) to do it. As the name suggests, this is in memory of the Bataan Death March in the Philippines during WWII. We still have a few survivors of that event who are on hand for the start of this commemorative event. It is honoring my military heritage that is my primary intent for this event. Also, the 35 pounds will represent the weight I will have lost over a year and a half of training. Because I expect to do this event at a significantly slower pace than any of my other races, I will do all my training leading to it as long, slow, distance (LSD) runs. This will be a long base-building cycle patterned after some of the writing of John Hadd. It also takes a page from Matt Fitzgerald's Brain Training. Basically, I will be training at, or near, the pace I hope to hold for the March.

In April, I plan to run the Trail Half Marathon that I missed in 2009 because of my deployment. We'll see where we are at after recovering from the March and extend the training to the end of April. The last race before I start the specific training for the USAF Marathon will be the Bolder Boulder 10K on Memorial Day. I will likely using Hal Higdon's Novice 2 program as the basis of my marathon training.

The goal for this week is to set a baseline to start the base training. The current plan is for 45 and 60 minute runs at about a heart rate of 150. Today, I started at 4.0 mph (15:00) for the first 5 minutes and then increased by .1 each minute until I reached 4.5 as this got me into the 145-155 range I had as my target. I then ran the rest of the 45 minute session at 4.5. At 45:00, I dropped to 4 and then dropped .5 each minute to 2.0 and finished after 1 minute at 2.0 with a final heart rate of 126.

Beginning of a new cycle

Duration = 30:15
Distance = 2.32
Calories = 278
Max HR = 167
Avg HR = 150
Running Index = 38
Max Cadence = 100
Avg Cadence = 86

Ran on the treadmill tonight for the first time in months. Not very pretty. I ended up walking part of this session. First step, then, is to get back to where I can complete the full 30 minutes at the target pace. Only then will I start on the training plan for the next cycle. I'm still working on exactly what that is going to look like. I may simply do some base-building followed by mild speedwork for the rest of the year.

Tax Trot Long Form (10K)

Duration = 1:07:13 (Session time; Official time for race was 1:05:05)
Distance = 6.28
Calories = 747
Max HR = 193
Avg HR = 167
Running Index = 43
Max Cadence = 124
Avg Cadence = 90

I ran my first 10K this morning (completing another fitness goal for 2009). This was part of the Tax Trot in Flushing, MI, USA. The races has tax inspired names: 1040EZ, Long Form, and Extension for the 5K, 10K, and 15K respectively. Conditions at race start were clear, 40F, with a bit of wind from the North. I activated the altimeter feature of the Polar RS800CX as I wasn't familiar with the course and wanted the information. Based on the data, this is a really flat course. (The measured range was 36 feet from 3 to -33. I suspect that most of this is really increasing atmospheric pressure as the finish is at -30 and very close to the start where I reset the altimeter to 0.)

I was wearing a light jacket, vented cap, shorts and long-sleeved wicking shirt. I debated leaving the jacket behind, but kept it due to the wind. This may have been the best choice, but I didn't need it by the end. I might have wanted longer socks to keep my legs a bit warmer during the walk intervals, but that was minor. I was wearing much less than in February when the temperature was similar, but there was no sun.

I didn't see marks for Mile 1 or Mile 6. The pace for the segments I did see were as follows:
10:05 (First 2 miles)
10:36
11:04
10:45
10:13 (Last 1.2 miles)

10:29 (average for official time of 1:05:05)

The last half mile was into the North wind. The core of this course is a loop of about 3 miles taken as needed for each of the target distances. A consequence of this is displaced starts for each of the distances as well. Timing is a gang start with a chip measured finish. A minor concern with this course is that it is open to traffic, but that traffic is accommodating of the runners. There is a water station near the end of the loop.

I used a 3:1 run/walk plan for this race. This worked fairly well. I walked through the water station regardless of where that was in the run/walk sequence. I also dropped the walk intervals during the last half mile and had a nice kick at the end. A bit better pace management and I would have broken the hour, but I'm happy with this first effort at this distance. I placed first (of 2) in my age group and 53rd (of 72) overall.

Next week starts the training for my first marathon in September. I intend to maintain the 3:1 run/walk for this effort. My goal for the marathon is just to finish, but I would like to finish well by running the race as planned.

Peak Long Run for 10K

Duration = 1:35:01
Distance = 6.85 (From foot sensor; treadmill was over 7)
Calories = 771
Max HR = 151
Avg HR = 137
Running Index = 45
Max Cadence = 104
Avg Cadence = 87

This was the peak distance for the 10K race on 11 April. I debated adjusting this and running it next weekend, but decided to give it a try and I'm happy I did. I ran this with 5.0 mph runs for the 3 minute interval and 3.0 mph walks for 1 minute. I have every confidence that I will be able to run the 6.2 miles of the 10K in three weeks.

Using Daniels' formula, yesterday's race supports a vdot of 34. This predicts a time of 57:26(9:14/mile). As it is a first race at this distance, my goal is to finish. It looks like this shouldn't take much over an hour and a sub-60 finish is possible. I'll probably run the race similar to the last. The major question is which interval to use. I may try 4:1 during the next week to see how I do and hold with that through the race.

Hiatus

I'm putting the strength training on hiatus. I'm not progress at all. In fact, I appear to be regressing. I'm not sure if it is simply muscle fatigue, or if there are minor issues in my joints that are being adversely affected by the training. It is possible that the running (which is improving) and the weight loss are also impacting on the strength training. I will work on both the sit-ups and push-ups in the future as these are related to my long-term fitness goals, but I think a compete break now is in order. This will also simplify other things I have in progress and upcoming.

Challenging Day

Sit-ups (W3D1): 15, 18, 11, 7, 7
Push-ups (W3D2): 14, 19, 9, 7, 7

Four more sit-ups today than Monday. The second set was pretty rough as well. Maybe third time will be the charm.

Hideous day for push-ups. The effort is even affecting my typing. We will drop back on Friday, or I may start Week 3 over next Monday as I am travelling this weekend.

Henceforth, I will drop back one day at each failure. I may need to spend two days at each level to allow my body time to adapt.

The good news is that I seem to be over whatever was bothering me Monday.