Showing posts with label road. Show all posts
Showing posts with label road. Show all posts

28 December 2011

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.

29 August 2010

2010 Perth City to Surf Half Marathon

Duration = 2:43:50 (official time)
Distance = 13.11 (Half Marathon)
Calories = 1661
Max HR = 198
Avg HR = 160
Running Index = 38

Sunday: Half Marathon race
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

Rain was forecast, but it never showed. This was a fun run through beautiful scenery and neighborhoods. The start is in the heart of the Central Business District. The first hill is almost immediate as we climb to enter Kings Park. Kings Park includes the Western Australia War Memorial and the Botanical Gardens. We run over the hill and out the other side before turning around and running back around the other side of Kings Park and out the same place we entered. This adds the 9 kilometers needed to complete the half. The rest of the route is the 12K that was the original City-to-Surf event and draws huge numbers. (The full marathon with 1,500 and the half with 3,000 represent a small part of the over 40,000 total participants.) We complete the first 10K as we rejoin the rest of the runners. (The full marathon run down near the river for the first half and then tuns the half marathon route to the finish.) The middle part of this race is run through local neighborhoods including Subiaco. The final section is in a park and the finish is in sight of the Indian Ocean.

This race is well supported with Powerade and water at all aid stops (roughly every 2km). There is a finishers medal and a finishers t-shirt (only in XL by the time I got there). Plenty of Powerade at the finish. They had run out of the fruit by the time I got there. Just past the finish area is a venue for the sponsors and company teams. There were also food vendors. I got a mango smoothie as it was available from the shortest line. There were shuttles back to Wellington Station near the start. This was a bit painful to wait on sore legs and feet, but the buses were being loaded about as fast as possible and there was a constant stream of them. From the station, I walked back to my hotel, took a shower, ate lunch, and took a nap.

My wife and I finished the day by meeting friends from Michigan who were also travelling in Australia.

Data:
Lap     Time    Lap Time  Max Avg Min Dist  min/mile
A 1. 0:12:45.6 0:12:45.6 169 155 137 1.006 12:01
A 2. 0:25:48.5 0:13:02.9 163 149 142 1.045 10:39
A 3. 0:37:55.7 0:12:07.2 162 152 141 1.060 8:59
A 4. 0:50:23.0 0:12:27.3 169 158 146 1.017 11:37
A 5. 1:02:29.5 0:12:06.5 172 160 147 0.937 10:56
A 6. 1:18:01.5 0:15:32.0 169 161 148 1.261 6:25
A 7. 1:29:26.6 0:11:25.1 171 163 148 0.997 10:52
A 8. 1:41:32.8 0:12:06.2 168 160 149 1.025 8:09
A 9. 1:52:59.0 0:11:26.2 174 163 150 1.020 10:43
A 10. 2:06:19.8 0:13:20.8 179 158 138 1.002 10:14
A 11. 2:18:41.3 0:12:21.5 170 162 152 0.989 9:42
A 12. 2:31:13.1 0:12:31.8 177 170 153 1.042 10:35
A 13. 2:42:16.0 0:11:02.9 191 173 161 1.001 9:37

Take some of these paces with a large grain of salt as there were times the GPS was acting up. Also, the peak heart-rate occurred in the final 1/10 of a mile.

14 August 2010

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

04 July 2010

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

06 June 2010

Dexter - Ann Arbor Run

Duration = 2:28:48 (Official Chip Time)
Distance = 13.11 (Half Marathon)
Calories = 1602
Max HR = 191
Avg HR = 165
Running Index = 45
Max Cadence = 100
Avg Cadence = 93

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

This was the race I'd hoped to be training for following the Bataan Memorial Death March. Due to time constraints, this race requires runners to maintain 13:00/mile pace for most of the course. I was concerned about maintaining this pace as I was just getting back to training. I used the Bolder Boulder on Monday as a level-set to determine my ability to maintain a pace faster than 13:00/mile. My goal for Bolder Boulder was better than 12:00/mile. This I was able to do with room to spare. I started the Dexter - Ann Arbor Run Half Marathon knowing that I had the speed to maintain 13:00/mile or better. What I didn't know was whether I had the endurance.

My goals for the race were A: to finish (beating the 13:00/mile cut-off), B: PR (beat 2:32:52), and C: beat 2:30:00 (which means I qualify for the Pikes Peak Ascent). This race also completes Week 3 in my USAF Marathon training.

This is a point-to-point race. I parked near the finish and caught one of the first buses to the start. We had access to the school building at the start and there was a large bank of porta-potties in the parking lot. There were low clouds with very few breaks before the start. The previous night had had severe weather including torrential rain and even tornadoes in the region. The start was delayed by half an hour due to a tree across the course.

I started very near the back of the pack. At one point I may have had five runners behind me and I could hear the vehicles that were following the last runners. The course makes a small loop from the school into the town of Dexter before crossing the Huron River just past downtown. There was a band playing in town. On the bridge over the river you could see the size and rate of the river flow. We would follow the river for most of the course. The road is described as rolling, but some of the hills have a noticeable grade. Most of the course is tree-covered, but that was less of an issue as the clouds blocked the sun most of the time. There was even once that there was a slight drizzle, almost a mist. If I had been running harder, I might have found it muggy and humid. In spots, you could see where water had run over the road earlier. There were a couple places that still had a film of water and some mud. I forget where it was, but we did see the remains of the tree that had fallen on the road.

Spectators were sparse, but quite energetic. There was one woman I know I saw three times. There were aid stations every two miles with water; some also had Gatorade. There were musicians at spots along the way and some of the police had the radio up in their vehicles. The final segment is uphill and the finish is on Main Street in downtown Ann Arbor. The Taste of Ann Arbor festival starts just beyond the finish area. You are handed your medal (and a nice medal it is), your water, and have the opportunity for a photo. There is pizza, bread, and oranges available next.

I'm very happy with how this race went. I knew I had the finish in hand unless the wheels came off. About 5 miles out, I figured I had a good shot at the 2:30 finish. I set my target for the final miles to hit mile 13 before 2:30 on the clock as I knew I had taken about two minute to get to the starting line. When I hit the last full mile, I knew I had the 2:30 with room to spare. I felt great during the entire race. Early in the race I was very conservative, but I noted that I was running a heart rate well under what I had done for the USAF Half last September. I started paying attention to the grade and would short and quicken my stride on the ups and increase my pace on the downs. This worked real well and I will have to keep an eye on that for other races. Since the race, I seem to be recovering better than I did in the fall.

This is the last serious race until the USAF in September. I am mostly following Hal Higdon's Novice I program. My shorter races tell me I have the speed for a 4 hour marathon, but I need to develop the endurance. Based on my performance here, I will set a target of 5 hours for the USAF. This is mainly a baseline to guide my training. My A-goal for the USAF is to be their 7 hour cut-off. Everything so far supports this as already achievable. These will firm up as we get closer, but I'm currently thinking about targeting 12:00/pace as sustainable and a stretch goal to beat 5 hours.

Finally, this race achieves one of my goals set at the beginning of the year and that was to set a new PR (Personal Record) in the half marathon.

2010 Dexter - Ann Arbor Finishers Medal
The Half Marathon Finisher's Medal

Data:
Lap    Time    Lap Time Max Avg Min Dist  min/mile 
1. 0:11:38.7 0:11:38.7 159 142 117 0.989 11:46
2. 0:23:21.3 0:11:42.6 158 152 142 0.994 11:46
3. 0:34:48.9 0:11:27.6 170 162 153 1.013 11:19
4. 0:46:09.9 0:11:21.0 171 163 156 0.997 11:23
5. 0:57:14.0 0:11:04.1 176 167 160 1.006 11:00
6. 1:08:28.3 0:11:14.3 172 166 157 0.998 11:15
7. 1:19:40.0 0:11:11.7 169 165 160 0.990 11:18
8. 1:30:50.5 0:11:10.5 180 168 157 0.995 11:13
9. 1:41:48.0 0:10:57.5 176 171 165 1.008 10:52
10. 1:52:32.8 0:10:44.8 177 174 168 0.997 10:46
11. 2:03:36.0 0:11:03.2 176 173 164 1.001 11:02
12. 2:15:10.0 0:11:34.0 183 174 162 1.005 11:30
13. 2:28:54.2 0:13:44.2 191 175 162 1.187 11:34
(last mile through the finish)

31 May 2010

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

21 March 2010

2010 Bataan Memorial Death March

The Road to Bataan

Just getting to the event was an adventure. I drove down in two stages. I stopped at my father's house in Oklahoma Thursday night. Friday, I drove the rest of the way.

I was expecting to miss the winter storm rolling in by turning south a bit after Tucumcari, NM. This didn't quite work out as planned. I made the turn as expected, but I quickly found myself approaching some ugly looking clouds. There was some lightning in the clouds. This eventually turned into thunder-sleet. A little further on, this developed into some of the wettest, gloppiest, falling snow I've ever seen. It was actually able to plug my radiator to the point I had to slow down to keep the car from overheating.




Eventually, I was able to drive out of it and the lingering rain. There was some significant wind with this storm. Most of the time, it was coming from directly behind me. However, when I got to Alamogordo, I saw some wind damage including the blown-out sign for a Taco Bell. The remains were strewn through the adjacent intersection.

The final challenge was with my Car GPS. It directed me to a road parallel to the one I wanted, but in a location where I could not see my hotel. After missing a turn and getting onto the Interstate, I was able to find my hotel and settle for the night.


In-Processing

The next day was in-processing. This was well run by the event organizers. A local paper indicated that there were over 5700 people signed up to participate.

The road from Las Cruces to White Sands goes through San Augustin Pass. I stopped to take a few pictures.



These are the Organ Mountains. The are south of the pass and provide a backdrop for the post.


This is the mountain the marchers completing the full course will travel around tomorrow. The highway in the foreground is US 70. This gives a preview of the grade tomorrow. I was able to maintain highway speed all the way to the floor without touching the accelerator.

They had this sign just after you got off US 70:

Unit coins are a military tradition. The two in the center here represent my Wing (445th Airlift Wing) and my squadron (87 Aerial Port Squadron) of Wright-Patterson Air Force Base, Ohio. This is just part of a very large display that was practically overflowing by the end of Saturday.

The reason we are here. There were 24 survivors of the Bataan Death March which occurred in April 1942 present this year. There were sessions where you could meet them and hear their stories Saturday afternoon. Several of them also joined us for the Pasta Dinner in the evening. One survivor I met there is a Muskogee (Creek) Indian from Oklahoma. His son, a Vietnam veteran, was also there. His son, the third generation, is currently in Iraq. He is expected home in time to welcome his son, generation 4, into the world. I expect this newest will follow in the family tradition. I hope he finds a more peaceful world.

There was a place to test weigh your pack for those in the Heavy categories. This is my pack at my first trial. It shows 45 pounds. (I removed a 5-pound bag of rice from it before I started on Sunday. My final weight would be 40 pounds when weighed at the end of the march.)




Death March

The opening ceremony was quite cool. There were 24 survivors present to see us off. The ceremony included playing "Reveille" and the "Star Spangled Banner". There was even sound effect for the "...bombs bursting in air...". They did a symbolic roll call that included the names of those survivors who have passed since last year. There was an invocation and a fly-by of a pair of F-22s in very tight formation.

There was a pause of the survivors were transported from behind the podium to just before the start of the course. The first group to start are the Wounded Warriors. Then the light individuals and teams. The final group doing the full course are the heavy individuals and teams. These are followed by those doing the short route. Each group start is announced with a cannon shot. I was one of the last Heavies to start.



We quickly leave the post behind and start out across the desert floor for the first part of the course. This section is fairly straight and leads to the lowest elevation on the course. I was 5K into the event before I stopped to apply moleskin to the known hotspot I had. This took a while, but proved to be very effective as I had no issues with that hotspot for the rest of the day.



At the end of the first long stretch, we turn around briefly head toward the post before starting the long climb. It was during this section that I caught some of the Wounded Warriors. These folks are accomplishing this course missing limbs or having some other serious injury. I filled my Camelbak well at the stop at the turn-around point. I was also on my schedule of a food bar each hour. During this section I chatted with folks as I passed them, or that passed me. I was moving at about 18:00-19:00/mile through the desert floor section.



There isn't much to tell about the climb except that it went on forever. Just before we passed under US 70 to start the main part of the climb, I met up with an ROTC cadet who was marching by herself. Since we were moving about the same pace, we decided to stick together as long as this remained the case. We climbed to long climb up the paved road to the aid station just before Mile 12. This is where we go back to dirt/loose sand path. Before leaving the pavement, we stopped for a rest. This was at about 4 hours into the event. It was here that I realized that I wasn't going to beat 20:00/mile and finish under 9 hours. Here, the cadet and I decided we would finish together however long it took. I did the planned changing of the socks and eating and drinking. I thought we were closer to the top than we really were. I also got a cramp in my left calf while I was trying to take my boot off. I could only wait for it to subside and whimper. I was very careful to not trigger a repeat on the right taking that boot off. I also discovered that I was dehydrated. I even made sure to drink plenty at the aid station before leaving the pavement and continuing on. Just passed Mile 12, I sucked my Camelbak dry. The next couple miles would be some of the toughest personally. The nature of the path only lets you see part of it at a time. This make this sandy part of the climb seem to just climb endlessly. Having committed to finishing with the cadet, I could use that to keep going. Since this was also approaching solar noon, I was deliberately going slow to keep from over-heating since I didn't have any more water until the next aid station.



The greatest feeling of relief came when I crested a rise and could see the next station. This was just passed the highest point of the course. It was also in here that I felt the most effect of the elevation. I drank plenty sport drink and water, and made sure to fill my reservoir. I also eat the energy bar I had held off eating until I could get water. This was a station providing medical treatment and they were transporting marchers from here to the finish.



During this next section, we would be passed by vans carrying participants who had stopped for various reasons. Coming around the mountain seemed to take forever. There is even a section that climbs back up a bit. The cadet had to stop inhere to treat her feet. After that, I checked and adjusted the lacing of her boots, but the damage was done and the descent was actually harder on her than the climb.



Getting back to the pavement was great, but the long descent continued. We thought it would get better once we were back to the flatter part of the course. That certainly helped, but then we encountered the Sand Pit. At this point our pace was much slower and the Sand Pit seemed to last forever. Eventually, the depth of the sand on the path reduced back to what we had been dealing with for most of the day. After the Sand Pit, it is a straight, if undulating, shot back to the post. We were stopping about every mile at this point to recover and brace for the next. We picked up an Army ROTC cadet at this point. She was on the same bus as the Air Force ROTC cadet I was with, so it made sense to expand the team. At the point we get back to the edge of the post is an aid station and there and along the next half mile are signs that have been made by school kids. This is a lift right when you need it. The course follows a stone wall around the perimeter of the post. This wall seems to last forever before you finally get to the end of them you turn and follow it along some more. Other cadets from the bus had walked back to us at this point and we were losing daylight.



Mile 26 is just outside the gate that leads through the wall and enters the chute that takes you to the finish. The three of us crossed the line together.



My net time was 11 hours, 58 minutes, and 38 seconds. There is a final weighing of the pack to validate our finish as Heavies. The entry includes the meal after you finish. They were still serving after we completed the course.

This is an event where the course and the distance deserve respect. The longest I had ever gone was 14 miles last summer. I didn't get much beyond 12 miles leading up to this. I now know why the median pace for Heavies is 20:00/mile. This is a brutal course. I was doing pretty good at the end of the paved part of the climb. Personal discomfort started shortly after that point. Coming down, I noted some discomfort in my feet, but nothing too bad. I chalked it up to the beating they were getting. ( I would discover the huge blisters on the heals of both feet back in the hotel room as they were actually preventing me from removing my boots. I did manage to remove them without breaking either blister. I also had blisters around the pinky toe of each foot and broken blisters between those toes and the next one over.) I started getting twinges in my knees during the paved part of the descent. My hip joints started to hurt during the Sand Pit. After leaving the Sand Pit, I developed a cough. Finally, for most of the final 10K, my shoulders were hard as rocks and hurt every time I removed, replaced, or shifted the pack.

This is tough to complete as part of a team. Completing it as an individual makes the mental part that much harder.

Since I did succeed, I don't have the burning need to try again. I was very happy to meet the survivors and their families. I will be back. I just don't know how or when.

07 March 2010

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

06 March 2010

2009-10 Reese Winter Race Series 10K #4

Duration = 56:53
Distance = 6.21
Calories = 665
Max HR = 193
Avg HR = 173
Running Index = 46

Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt, Gore-Tex Jacket, V-Team cap
Conditions: Clear, 37F, West winds 3-12 mph

This was the last of this series of races. I am very happy with the outcome. All the other races in this series took over an hour. I could have pushed a bit harder and gotten a PR, but I have a 4-hour session with the 50-pound pack tomorrow.

I did the first 5K with a target heart rate of 170. I pushed that to 175 for mile 4 and to 180 for miles 5 and 6. I was a bit over 180 by the end of 6 and pushed over 190 for the .2 for the finish. This worked fairly well.

There wasn't much wind at the start, but it increased to over 10 mph by the end of the race. My hands were a touch cold at the start, but were no problem by the second 5K. I was considering adjusting the jacket during the final two miles. I might have been happier with a long sleeve tech shirt instead of the jacket, but I'm quite happy as it was.

[Reported distances were a bit weird. I will have to look into this more. I'm only showing the manual data and no calculations.]

Data:
Lap    Time   Lap Time Max Avg Min
1. 0:08:58.7 8:58.7 171 163 106
2. 0:18:21.2 9:22.5 171 168 161
3. 0:27:48.8 9:27.6 174 170 160
4. 0:37:40.7 9:51.9 177 174 165
5. 0:46:30.3 8:49.6 181 179 171
6. 0:55:07.2 8:36.9 193 184 172
7. 0:56:52.9 1:45.7 193 191 190

14 February 2010

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

06 February 2010

2009-10 Reese Winter Race Series 10K #3

Duration = 1:03:02
Distance = 6.21 (10K road race)
Calories = 739
Max HR = 188
Avg HR = 174
Running Index = 45
Max Cadence = 98
Avg Cadence = 95

Conditions: 23-25F, 14-18 mph winds from the North with gusts to 28 mph, snow, mostly to partly cloudy
Equipment: Asics Gel-Cumulus 9, tights, shorts, long-sleeve insulated wicking layer, long-sleeve tech shirt, running jacket, balaclava, wool cap, glove liners, gloves, and sun glasses.

It was warmer this month, but the wind was fiercer and it actually snowed during the race. I think I got the clothing right this time. Knowing that the distance (and therefore pace) information could be off due to the temperature, I decided to run this race with an eye to my heart rate. I started with a target around 170. I did the second 5K with a target of 175, and the pushes into the wind were allowed to climb. I learned more about how I feel as I move up through the different heart rates.

My time for this race was basically the same as my time last month. I ran the race I had intended to run, so I will rate this a good race. I would like to run faster, but that isn't my goal right now.

Mile Data:
Mile   Time    Lap Time  Max Avg Min
1. 0:09:03.0 0:09:03.0 174 165 109
2. 0:19:21.0 0:10:18.0 175 171 162
3. 0:29:55.8 0:10:34.8 181 174 169
4. 0:40:40.3 0:10:44.5 177 174 167
5. 0:50:48.1 0:10:07.8 179 176 171
6. 1:00:48.4 0:10:00.3 185 181 177
6.2 1:03:02.2 0:02:13.8 188 185 182

02 January 2010

2009-10 Reese Winter Race Series 10K #2

Duration = 1:03:03
Distance = 6.71 (total reported by Polar)
Calories = 745
Max HR = 191
Avg HR = 175
Running Index = 45
Max Cadence = 103
Avg Cadence = 96

Today was the second on the winter racing series I'm participating in. Conditions were 10F with a 15 mph wind from the north and sunny, clear, blue, skies.

These are the lap times and heart race data:
Lap   Time    Lap Time  Max Avg Min Dist  min/mile
1. 0:09:47.7 0:09:47.7 173 164 110 1.054 9:17
2. 0:19:48.5 0:10:00.8 177 173 166 1.071 9:21
3. 0:29:56.4 0:10:07.9 184 177 171 1.070 9:28
4. 0:40:53.6 0:10:57.2 180 175 168 1.141 9:36
5. 0:51:19.9 0:10:26.3 179 176 172 1.090 9:30
6. 1:00:54.1 0:09:34.2 189 181 173 1.050 9:06
7. 1:03:02.6 0:02:08.5 191 188 184 0.232 9:24
The laps are marked at the posted mile markers. There was ice on the ground, and I am sure that some of the extra distance is finding a suitable surface. Miles 3 and 6 were mostly into the wind. The final piece involved dodging significant ice which is why I finished slower than the last full mile. There seems be some impact on the foot pod due to the temperature.

I was wearing a different pair of shoes than last month and I feel better. Equipment was Nike Structure 12s, WrightSocks Running, tights, shorts, Under Armor Cold Gear top, tech top, Gortex windbreaker, balaclava, wool cap, and sunglasses. I was also wearing a Polar monitor with foot and GPS sensor. The GPS battery suffered from the cold. I'll have to try a lithium battery for cold running and see if that works better. Since I lost GPS during the run, I can't cross-check the reported the distance against the recorded track.

I am happier with the pacing. I resisted the urge to start too fast. I went out at 7:30/mile last month. I didn't do as well as last month by my watch, but the weather was definitely a factor and I feel I ran a better race. I have no indication of the calf issues I had last month. Slight ITB indications on the right in the second half of the run, but these are much better later in the day. A foam roller is on my buy list.

05 December 2009

2009-10 Reese Winter Race Series 10K #1

Duration = 1:02:33
Distance = 6.36
Calories = 764
Max HR = 190
Avg HR = 178
Running Index = 42
Max Cadence = 125
Avg Cadence = 93

I drove up to Reese, MI for this race. This is the first of a monthly series of races on the first Saturday of each month finishing in March. The course is a flat loop through part of the town run twice for the 10K. The temperature was in the mid-20s and sunny with a few clouds and a wind from the southwest during the race. There was overcast and snow flurries before and after the race. I was planning on running at 9:00/mile for the first half or so, but I quickly determined that this wasn't to be. I, then, hoped to stay under 1 hour, or at least to be under 10:00/mile. At least I made the last of those. I finished 89 of 90 running the 10K in 1:01:15.15 (9:51/mile).

This really shows me that I need to be consistent with my training. I will participate in as many of these races as I can. Repeating the same course will give me great feedback on this phase of my training.

[Posted 7 Dec 2009]

04 October 2009

2009 Big House Big Heart 5K

Duration = 30:46 (from watch)
Distance = 3.29 (from watch)
Calories = 351
Max HR = 193
Avg HR = 169
Running Index = 44
Max Cadence = 103
Avg Cadence = 94

Actual chip time was 29:16.7 for an average pace of 9:25/mile.

This course has a significant climb in the first mile. The middle of the course is pretty flat with a significant descent after the end of mile 2. This finish is through a descending tunnel to the playing field of Michigan Stadium, along one sideline to the endzone, across to the goalpost, and right down the middle of the field to finish on the 50 yard line.

This performance represents a VDOT of 31.73. I will use this to set target paces for the next cycle of training.

19 September 2009

2009 USAF Marathon

Duration = 2:37:48
Distance = 13.36
Calories = 1681
Max HR = 204
Avg HR = 163
Running Index = 43
Max Cadence = 120
Avg Cadence = 92

The USAF Marathon was my goal race for this year. While I was deployed to Iraq (the reason I've been quiet the last several months), I didn't get the miles in that I wanted to complete a full marathon. I swapped for the half-marathon.

It was great. The full marathon and the 10K started on 0730. They had a fly-over of a pair of F-16s that was right on time with full afterburner as the climbed out. The starting gun was a small explosion. The half marathon started at 0830 with a similar sequence. It took me three minutes to get to the start. The race runs through Wright-Patterson AFB, OH which is also the location of Huffman Prairie where the Wright brothers did work on their kites and gliders leading to the development of the Wright Flyer. We had a Wright B Flyer over the course for most of my run. We also had additional fly-overs at different times during the race.

From my watch, I have the following lap times (rounded to the second):
1 12:02
2 11:26
3 11:39
4 11:21
5 11:34
6 12:07
7 11:19
8 13:03 (Portajohn stop)
9 11:29
10 11:43
11 10:42
12 11:16
13 11:33

Finish = 2:33:02 Chip Time = 2:32:52

This is a rough value looking at the download from my Polar HRM. There are results posted, but I'm not in them. I'll see if there is anything I can do to get my chip time next week. ETA: I am now in the results.

I had a minor issue in mile 10 and walked up one hill in there. Except for that, I felt really good during this race. I walked through most of the aid stations drinking Gatorade and water. I didn't get a chance to try anything else during my training, so I didn't try anything new during the race. I was a bit sore after the race, but a shower, a 4-5 hour nap and an Advil seems to have helped greatly.

[Updated 2009-09-26 0126 EDT for results]

11 April 2009

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.

21 March 2009

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.

01 February 2009

2009 Super 5K, Novi, MI, USA

Duration = 42:48
Distance = 3.18
Calories = 364
Max HR = 178
Avg HR = 153
Running Index = 36
Max Cadence = 99
Avg Cadence = 82

One objective for 2009 accomplished: I did finish my first 5K.

This morning was clear and not as cold as it had been. The temperature at the start of the race as 33 F with a 13 mph wind from the west. I was actually over dressed for the conditions. I was wearing compression shorts, silk-weight wicking layer top and bottom, exercise shorts, wind pants, t-shirt, fleece liner top, gortex jacket, glove liners, knit cap, socks and road running shoes. I had stuffed the glove liners and the cap into pockets by the first mile. I partially unzipped the jacket and liner a bit before the turn-around which was shortly before the second mile. The return was into the wind, but this wasn't a problem. The course was all pavement and mostly out and back. There was some relief, but nothing significant.

I should have gone with the original plan: running 1 minute and walking 2 minutes. I went out faster than planned and didn't start alternating until something like 9 minutes into the race. I ended up walking most of mile 3. I finished running with good form and a nice pace. As long as I keep moving, I don't have major issues. The knee is sore and gets stiff if I leave it in the same position too long.

My gun time is 42:40, but I didn't get to the start for almost 2 minutes. Based on gun time, I was the slowest in my age group. I need to wait for the results to be posted to see my final time. Assuming I get past this knee issue, a PR (personal record) should be relatively easy.

Final results have been posted:
My chip time was 40:40.56
1104 of 1125 overall
639 of 644 males
97 of 98 age-group males

[Edited 2009-02-01 2322 to add final results]
[Edited 2009-02-09 2053 to update final results]

28 December 2008

Colder Hilly Run

Duration = 36:43
Distance = 2.95
Calories = 314
Max HR = 173
Avg HR = 151
Running Index = 37
Max Cadence = 99
Avg Cadence = 87

Little wind and around 45 F when I started. Same route as last time. A little stiffer and my form suffered. I will definitely make the point to get outside and actually run as much as I can this winter. I was wearing the long leg covers in addition to the hat, jacket, shirt and shorts I was wearing last time.

The major issue is lack of familiarity with hills and maintaining a set pace. I did much better on keeping the cadence up.

I will be taking tomorrow off and then redoing the threshold test. This will be follow on New Year's Day with a time trial to set my targets for the next month. I'm hoping to run a 5K on the 1st of February in Novi, Michigan. This will allow me to set February unless I do particularly poorly.

26 December 2008

Hilly Easy Run

Duration = 36:32
Distance = 3.02
Calories = 303
Max HR = 165
Avg HR = 147
Running Index = 44
Max Cadence = 97
Avg Cadence = 88

I managed to get out and run today before the rain got here (still hasn't as I write this). I did two laps around the neighborhood. This route has a steep hill on one end and a shallow hill at the other. A creek runs across the middle of the route. Weather was 60 degrees with overcast. There was some wind, but it was rarely an issue.

I was able to maintain my target cadence during the run. My pace was faster than my target (11:16 vs 12:00). Reviewing the data from the HRM, my heart rate is perfectly in line with the range for the easy run. I need to work on getting more used to managing my pace better when running outside. I'm looking forward to the weather improving up home in Michigan and I can spend more time outside instead of running on the treadmill.