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.

Better Long run

Duration = 1:30:02
Distance = 5.66
Calories = 627
Max HR = 144
Avg HR = 129
Running Index = 42
Max Cadence = 75
Avg Cadence = 67

Today's long run was better than the one last Sunday. The pace was much more consistent. Warm-up started at 2.0 mph, then 2.5, 3.0, and 3.5. After 5 minutes, I started stress phase at 4.0. I maintained this until I had finished the first mile. Then I dropped the speed to 3.5. I stayed with this for a while until I noted that my heart rate was dropping a bit. I bumped the speed to keep the heart rate over 130. I ended that phase at 3.7. Cool-down was 10 minutes starting at 3.5 and ending at 2.5 to complete the 1:30 for the whole session.

I'd have liked to have done better, but my body was unhappy with me. I had just gotten home from dinner. I need to have had more fluids in my system and I should have allowed more time after eating.

Last Pacing Exercise Before Assessment

Duration = 31:06
Distance = 2.42
Calories = 297
Max HR = 183
Avg HR = 153
Running Index = 36
Max Cadence = 96
Avg Cadence = 75

I did this very similar to my trial on Wednesday. I did the crunches and push-ups (this time with help from my wife). I did the warm-up, then restarted the treadmill. I set a speed of 6.0 mph. I was able to maintain this for just over the first four "laps". I dropped the speed to 5.0 until I had less than half a "lap" to go. I then pushed right up to the end of the "lap". There followed the normal cool-down, but this time I stopped decreasing the speed at 2.5.

I have a new best time for the 1.5 miles (as indicated by the treadmill) of 15:51. This is only 3 seconds from another break point. If I can get those three seconds, I have 5 of the 11.5 points I need in improvements to pass the assessment. It's going to be close this month.

Easy Thursday

Duration = 45:03
Distance = 2.79
Calories = 288
Max HR = 138
Avg HR = 124
Running Index = 44
Max Cadence = 71
Avg Cadence = 67
OwnZone Target = 109-139

A good easy workout. The hardest part of these is getting the heart rate up during the OwnZone warm-up. Today was one speed, 3.7 mph (0.1 faster than Tuesday). Heart rate slowly built until 10:00 then the rate of increase slowed until 15:00. From 15:00 to 25:00, the heart rate stayed mostly level around 129. From 25:00 to 30:00 was a slight increase to around 135. This was maintained until the start of the cool-down at 35:00.

Pre-assessment Time Trial

Duration = 31:40
Distance = 2.39
Calories = 305
Max HR = 183
Avg HR = 153
Running Index = 35
Max Cadence = 90
Avg Cadence = 75

This was a test to see how I would do relative to the 1.5 mile run I need for the USAF assessment in a week and a half. I did my push-ups and crunches before the run. I started with a 5 minute warm-up including short bursts of speed. (I will do strides to prepare to do the run for real.) I restarted the treadmill to use its display for the laps. I started at 5 mph and ramped quickly to 6.3. I added 0.1 after each lap. This would have finished with a last lap of 6.8. This represents the target range for this part of the assessment. I didn't do the bump after the third lap. I wasn't sure I could handle it. Then I wasn't sure I could hold what I had either. I dropped the speed a bit and then a lot. After two minutes, I started to increase the speed again. I finished with 6.0 and started the cool-down. Final time for the 1.5 mile was 16:22 which is marginally faster than my November assessment time.

I should have started slower (~6.0 mph) and maintained that until at least half-way before trying to increase speed if I feel I can. This would have been nearly a minute and a half off the time from November. Other good news is that I still feel good mechanically.

I will keep with the MWF hard and TTh easy with a Sunday long run through the assessment during my December UTA. I will adjust my plan as needed after I have those numbers.

Easy OwnZone Session

Duration = 45:01
Distance = 2.64
Calories = 287
Max HR = 137
Avg HR = 122
Running Index = 43
Max Cadence = 70
Avg Cadence = 66
OwnZone Target = 108-138

OwnZone warm-up: Under 100 bpm for the first minute; 100-120 bpm for the next minute. It took me longer to get my heart rate to respond upward than in previous OwnZone sessions. I was into the third minute when the HRM settled on the range 108-138. I was looking for a fairly easy session so didn't work to raise the heart rate higher in the range. I ended up with a speed of 3.5 before I was solidly in the Zone. At about 5:30, I was trending down, so I bumped the speed to 3.6. The heart rate rose very slowly, but steadily until a bit after 15:00. The plateau is basically from 20:00 to the start of the cool-down at 35:00. In fact, the Max HR was at 32:50. The cool-down started with 131. I dropped the speed by 0.1 each every 30 seconds down to 2.0. I had recovered to under 108 be the end of the cool-down.

I would have dropped the speed if I had actually hit the top of the Zone. As I was just under that limit near the end of the stress phase, this was just about as perfectly paced as a session can get. Reviewing this session compared to the earlier sessions of the same type show improvement. I have a lower heart rate for similar or slightly higher paces.

[Edited 1039, 3 December 2008]

Slow rise

Duration = 30:01
Distance = 1.48
Calories = 136
Max HR = 132
Avg HR = 105
Running Index = 42
Max Cadence = 76
Avg Cadence = 60

I started this session at 2.0 and added 0.1 each minute to 4.0. I held 4.0 for the one minute and then started the cool-down at 3.5 dropping 0.1 every 30 seconds to 2.0 and finished the 30 minutes there.

I now have a better idea how I warm up. I graphed the HR data against the speed. Looking at the raw data, there is an element of time involved as well. Next time I do this test, I will bump 0.2 every 2 minutes and see if the HR data develops steps. For now, I will ramp up to my target speed over a longer time and keep an eye on things.