Bataan Zero Week - Sunday

Duration = 1:00:10
Distance = 4.02
Calories = 427
Max HR = 141
Avg HR = 131
Running Index = 46
Max Cadence = 100
Avg Cadence = 86

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

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 5.0, finish 3.9)
Cool-down: 1:00 each 3.5, 3.0, 2.5; 2:00 @ 2.0

This is the end of the recovery week following the Bataan Memorial Death March. This actually went better than Friday night's session. I can note some effects of the recovery. My pace fell off more than I would expect, but I don't have a lot of recent experience of running without the pack. The large blister on the left heel is still present, but it is improving. I also noted the blister on the left pinky toe also present, but better than I last saw it. A minor niggle I felt in my left ankle earlier didn't show during the run but for one instant. Finally, my outside right hip didn't bother me at all during the run and is only barely noticeable now.

With recovery progressing well, I now turn my attention to my next training cycle. I will be following Hal Higdon's Half Marathon - Novice plan targeting the Dexter - Ann Arbor Run on 6 June. It starts at a lower level than the Novice recovery plan so I figure I am right where I need to be to start.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:17.8 0:08:17.8 133 105  82 0.498  16:39  
A 2. 0:14:36.8 0:06:19.0 139 135 131 0.503  12:33  
A 3. 0:21:26.6 0:06:49.8 139 136 132 0.503  13:34  
A 4. 0:28:37.5 0:07:10.9 140 137 131 0.503  14:16  
A 5. 0:35:55.3 0:07:17.8 140 137 129 0.503  14:30  
A 6. 0:43:18.5 0:07:23.2 140 138 135 0.503  14:40  
A 7. 0:50:59.9 0:07:41.4 141 136 132 0.503  15:18  
A 8. 0:59:59.5 0:08:59.6 137 128 113 0.502  17:54  
1.   1:00:15.1 1:00:15.1 141 131  82 4.024  14:57

Bataan Zero Week - Friday

Duration = 30:37
Distance = 1.97
Calories = 204
Max HR = 141
Avg HR = 126
Running Index = 45
Max Cadence = 101
Avg Cadence = 85

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

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 5.0, finish 4.0)
Cool-down: 1:00 each 3.5, 3.0, 2.5; 2:00 @ 2.0

This is my first run after the March. I haven't found my notes on how I plan to blend a normal recovery plan with the fact that I am no longer carrying a pack.

I have a few lingering blisters from last weekend. The only niggle I noted was on the outside of the right hip joint and this improved with use. There is an ache in my right foot that I will monitor, but that was less prevalent after the session as well.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:18.7 0:08:18.7 134 107  92 0.498  16:42  
A 2. 0:14:36.1 0:06:17.4 141 138 132 0.503  12:30  
A 3. 0:21:33.0 0:06:56.9 141 138 135 0.503  13:49  
1.   0:30:36.5 0:30:36.5 141 126  92 1.969  15:08

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 - Wednesday

Duration = 45:05
Distance = 3.08
Calories = 319
Max HR = 141
Avg HR = 131
Running Index = 46
Max Cadence = 105
Avg Cadence = 88

Wednesday: light, fast session
Equipment: Nike Structure 12s, shorts, tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 5.0, finish 4.3)
Cool-down: 1:00 each 4.0, 3.5, 3.0, 2.5 & 2.0

This is always my favorite session of the week. I started with the 3.0 mph walk. When I started running, I went to 4.0 for a minute, then to 5.0. I stayed there for a couple minutes before my heart rate hit 140. I stayed in my target range until 40:00 then finished with a standard cool-down. I did better than my last light, fast treadmill session, but I also allowed a touch higher heart rate. Therefore, the comparison is quite apples-to-apples.

The blister from yesterday broke during the day, so I put a bandaid over it instead of moleskin or Body Glide. It was a bigger problem walking at the start and finish than while I was running. I may try some moleskin over the bandaid for protection during the next few days to see what effect that has.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:15.5 0:08:15.5 140 110  84 0.498  16:34  
A 2. 0:14:44.3 0:06:28.8 141 138 134 0.503  12:53  
A 3. 0:21:38.6 0:06:54.3 139 136 128 0.502  13:45  
A 4. 0:28:33.0 0:06:54.4 139 137 135 0.501  13:46  
A 5. 0:35:31.9 0:06:58.9 140 137 130 0.502  13:53  
A 6. 0:43:11.7 0:07:39.8 139 134 123 0.504  15:12  
1.   0:45:10.1 0:45:10.1 141 131  84 3.084  14:37

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

2 Weeks from Bataan - Monday

Duration = 46:35
Distance = 2.40
Calories = 306
Max HR = 136
Avg HR = 126
Max Cadence = 92
Avg Cadence = 65

Monday: short session
Equipment: Boots, shorts, t-shirt, & backpack (47 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 35:00 with HR in 125-135 (Peak 3.5)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

This is the start of my peak training week for the Bataan Memorial Death March cycle. This will culminate with a 4 hour session (hopefully outside) on Sunday.

This was my first time back in the boots in two weeks. It was quite noticeable. I use somewhat different muscles in the boots on the treadmill versus Nike trainers on a path. It was a bit difficult for most of the session, but I was feeling better by the time I was done. I did get a tiny blister on the top of a joint in my left big toe.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:10:47.8 0:10:47.8 135 115  89 0.500  18:25  
A 2. 0:19:51.5 0:09:03.7 136 131 126 0.504  17:59  
A 3. 0:29:05.7 0:09:14.2 132 129 125 0.501  18:25  
A 4. 0:38:04.1 0:08:58.4 135 131 126 0.501  17:53  
1.   0:46:38.5 0:46:38.5 136 126  89 2.394  18:37

6 Weeks from Bataan - Thursday

Duration = 1:10:16
Distance = 3.88
Calories = 472
Max HR = 137
Avg HR = 127
Max Cadence = 76
Avg Cadence = 66

Thursday: sorta-long session
Equipment: Boots, shorts, t-shirt, & backpack (40 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 60:00 with HR in 125-135 (Peak 3.5, finish 3.3)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

Very rough start, but I was feeling better by the end. I suspect I will have a similar rough start next month, but I will be truly warmed-up by the time I get the base of the hill. Main issue was tightness in the muscles of the lower leg. The blister from last Sunday still exists, but it is improving. I will be looking into methods to protect the area over the weekend.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile 
A 1. 0:09:13.5 0:09:13.5 130 112  77 0.499  18:29 
A 2. 0:17:48.8 0:08:35.3 137 130 127 0.503  17:05 
A 3. 0:26:43.2 0:08:54.4 130 128 124 0.501  17:46 
A 4. 0:35:33.1 0:08:49.9 133 130 125 0.502  17:34 
A 5. 0:44:21.3 0:08:48.2 134 131 127 0.501  17:33 
A 6. 0:53:10.8 0:08:49.5 135 131 127 0.501  17:36 
A 7. 1:02:05.1 0:08:54.3 135 132 126 0.503  17:43 
1.   1:10:16.3 1:10:16.3 137 127  77 3.877  18:03

6 Weeks from Bataan - Tuesday

Duration = 1:10:26
Distance = 3.60
Calories = 646
Max HR = 166
Avg HR = 151
Max Cadence = 77
Avg Cadence = 63

Tuesday: hill session
Equipment: Boots, shorts, t-shirt, & backpack (40 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 60:00 @ 3.0 w/6% grade
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

I'm glad that is over! This was probably the hardest session in the plan before the event itself. After the warm-up, I increased the grade to 6.0% and kept the speed at 3.0 for the rest of the main part of the session. The purpose was to see how my heart rate would respond to the 3 miles of 6% grade. I was hoping to peak around 150, but instead saw 166. Toward the end, I was stable around 160 with the heart rate responding to the variations in speed even though the treadmill was set for 3.0 for the whole thing. I did my normal cool-down at the 1.5% minimum for my treadmill. I needed another couple minutes after the nominal end of the session to recover below 120.

I had no issues with the heart rate strap. The blister from Sunday is still tender, but is healing fairly well. I'm not doing anything special as long as it is improving. I am being very careful with the socks I wear during the day as well as during the training session.

I now have more information to feed into the game plan for the event itself. As that is still over a month away, I will see how the rest of the training goes before making any specific plans. I have a two week taper in the plan, and the longest long session is early in the peak week. I think this is a good compromise with the base building intensity and a true race taper. Time will tell.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:56.6 0:09:56.6 146 121  89 0.501  19:49  
A 2. 0:19:36.4 0:09:39.8 156 150 145 0.503  19:13  
A 3. 0:29:14.0 0:09:37.6 158 153 149 0.501  19:13  
A 4. 0:38:44.8 0:09:30.8 161 158 153 0.501  18:58  
A 5. 0:48:13.2 0:09:28.4 163 161 157 0.501  18:55  
A 6. 0:57:43.1 0:09:29.9 166 162 159 0.501  18:57  
A 7. 1:07:28.8 0:09:45.7 163 157 132 0.505  19:19  
1.   1:10:25.8 1:10:25.8 166 151  89 3.603  19:29

6 Weeks from Bataan - Monday

Duration = 45:10
Distance = 2.44
Calories = 288
Max HR = 136
Avg HR = 124
Max Cadence = 74
Avg Cadence = 66

Monday: short session
Equipment: Boots, shorts, t-shirt, & backpack (39.5 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 35:00 with HR in 125-135
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

I was aiming for 40 pounds, but when I checked the weight with the scale, 39.5 seemed a better assessment. This is approaching the expected weight of the pack for the March. I will peak the dry weight next week at around 45 pounds and then start adding water to the storage reservoir the following week. This should have the peak starting weight around 52 pounds.

One reason I think I am only now getting the hot spot on the top of my left big toe is that I am having to lean my body forward more to account for the weight in the weight in the pack. I will see if adjusting the laces on the boot help, but I will likely just have to apply Moleskin or something similar to the top of the toe. The other issue with the heart rate strap seems to be successfully reduced by changing where I carry the part of the strap that runs around my back. I had been keeping this high to keep it from sliding, but the lower position I tried tonight showed no problems.

Finally, I find the pack moves the least when I reduce the motion of my shoulders and hips. I'm not sure what this will mean for me after this event, but I am getting used to holding my whole torso fairly still.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:32.2 0:09:32.2 130 110  82 0.502  19:00  
A 2. 0:18:04.2 0:08:32.0 136 130 126 0.502  16:59  
A 3. 0:26:51.3 0:08:47.1 135 130 125 0.503  17:28  
A 4. 0:35:52.5 0:09:01.2 136 129 127 0.501  18:00  
1.   0:45:10.3 0:45:10.3 136 124  82 2.441  18:28

9 Weeks from Bataan - Friday

Duration = 40:08
Distance = 2.27
Calories = 265
Max HR = 137
Avg HR = 126
Running Index = 41
Max Cadence = 96
Avg Cadence = 70

Friday: short session
Equipment: Boots, shorts, tech shirt, & backpack (21 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 125-135 (Peak 4.0; finish 3.4)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

Standard short run on the treadmill. Pushed the pace a bit after the warm-up walk until HR forced me to slow. Overall, it was a fairly good session. I need to spend some quality time with the pack to learn more about the many adjustments possible to see if I can keep it better attached to my back. Good news is that there are no pack related hot spots at this time. I will need to be very careful with the boots and the socks. The boots are a good fit, but I will need to be sure to get the lacing right. Currently, the boots are a touch loose. Also, I need to remember to wear the better socks with the boots. The slight looseness and the thin socks allow the left boot to move enough to rub a small blister on the skin over the Achilles tendon.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:55.2 0:08:55.2 135 115  94 0.498  17:54  
A 2. 0:17:02.4 0:08:07.2 135 132 128 0.502  16:10  
A 3. 0:25:25.0 0:08:22.6 137 133 127 0.503  16:38  
A 4. 0:34:01.5 0:08:36.5 135 131 129 0.499  17:14  
1.   0:40:08.2 0:40:08.2 137 126  94 2.267  17:40

An "easy" pace targeted session

Duration = 30:07
Distance = 1.88
Calories = 206
Max HR = 151
Avg HR = 128
Running Index = 38
Max Cadence = 86
Avg Cadence = 75

This was an "easy" session using a performance-predicted pace. I have a chart using my current time for the 1.5 miles (linearly prorated to 2km as the calculator didn't have 1.5 mile as a distance option) to determine the correct pace for different types of training. I set the treadmill for this pace and ran that for the stress phase of today's session. When I downloaded the information from the HRM to my computer, I determined that my heart rate actually settled in the expected range for Endurance-targeted training.

While the blister is still there (checked before the run), it didn't seem to get worse during this session. It looks like the toe nail might, indeed, have been the culprit.

In Fit-to-Fight news, I have acquired a sit-up bar (goes under a door) to help with training for the strength portion of the assessment.

I learned something new

Duration = 30:01
Distance = 2.21
Calories = 261
Max HR = 184
Avg HR = 145
Running Index = 38
Max Cadence = 100
Avg Cadence = 79

Several things actually.

I got a new book, Daniels' Running Formula (2nd Ed.) by Jack Daniels. He covers a lot of ground I've already seen, but one new thing stuck this time through: cadence. My wife had recently said that I needed to make sure I wasn't spending too much energy bounding up and down. This primed me for the comment with respect to cadence that higher cadence was more efficient as you spent less time in the air which also reduces the impact of the heel strike. I tried this in today's session. I need to work on it, but it did seem to help. This may have given me a key to my next improvement in speed. Now all I need to do is get my stamina to match.

I need to make my warm-up longer. I will now work with a gradual increase over 10 minutes to get ready for these sessions. I initially backed off the pace I had set as it just didn't feel right. A bit later (just over 10:00), I noted a stable heart rate and my legs felt better, so I started increasing the speed. I had initially planned on 5.0, but actually found that 6.0 felt better with the faster cadence. I didn't have the stamina for this level yet, so I backed off to 5.5. This felt better, so I bumped the speed a bit, and then went back to 6.0 for another 2 minutes. I finished the last 30 seconds at 8.0. A 10 minute cool-down and stretches and I was done.

A bit later, I noted a small blister on the toe next to the big toe on my left foot. I have tended to run in the socks I wear to work. I will find and wear the exercise socks I have. I will also trim the nail on the big toe which could be the culprit.

Finally, the Running Index of 38 is my best to date for a pure running session. The continues the positive trend of the three weeks I've used to heart rate monitor for these sessions. Somewhere around 45 would correspond with a strong running score on the USAF Fit-to-Fight assessment.

This was a good session: I feel great as I type this.