Duration = 36:07
Distance = 2.70
Calories = 286
Max HR = 153
Avg HR = 139
Running Index = 47
Max Cadence = 101
Avg Cadence = 90
You gotta like it when you have to increase pace to keep from falling under your target HR range. Tonight, I planned a shorter session leading into my assessment this weekend. Heart rate took a bit longer to ramp up tonight than the rest of the week. I was still in the target range when I got to 4.9 mph. After 2 minutes there, I was under the target again, so I increased to 5.0. I stayed in the range for the rest of the session. Also, the cool-down had me down to a HR of 116. Granted this was a shorter session, everything is pointing to improved fitness.
Based on these numbers, I will try for a 1.5-mile time of 12:00. This would knock over a minute off the average pace. I hope I have enough strength endurance in my arms and core for a decent showing on those parts of the assessment. I am a bit disappointed in myself as I had hoped to be shooting for an across-the-board maximum performance by now, but I haven't trained for it and that is not even on the radar at this time.
19 November 2009
18 November 2009
More data
Duration = 51:12
Distance = 3.89
Calories = 426
Max HR = 155
Avg HR = 143
Running Index = 46
Max Cadence = 99
Avg Cadence = 89
Tonight was very similar to yesterday. Following the same plan, I reached the same peak speed, 4.9 mph. I held it for longer (20 minutes) before I had to dropped to 4.8 which I maintained until my cool-down. Cool-down was 6 minutes ending with 1 minute at 2.0 and a finishing heart rate of 123.
Assuming tomorrow is in the same ball park, I have my baseline for my base building cycle. I'm also feeling good with my running and this is very good news.
Distance = 3.89
Calories = 426
Max HR = 155
Avg HR = 143
Running Index = 46
Max Cadence = 99
Avg Cadence = 89
Tonight was very similar to yesterday. Following the same plan, I reached the same peak speed, 4.9 mph. I held it for longer (20 minutes) before I had to dropped to 4.8 which I maintained until my cool-down. Cool-down was 6 minutes ending with 1 minute at 2.0 and a finishing heart rate of 123.
Assuming tomorrow is in the same ball park, I have my baseline for my base building cycle. I'm also feeling good with my running and this is very good news.
17 November 2009
A Pleasant Surprise
Duration = 1:06:18
Distance = 5.01
Calories = 571
Max HR = 156
Avg HR = 145
Running Index = 45
Max Cadence = 97
Avg Cadence = 90
I used the same plan as yesterday with the exception being that I was going to run for 60 minutes instead of 45. I expected that I would see a very similar progression. What happened is that my heart rate seemed to be ramping up at a slower rate. I made it all the way to 4.9 mph (vs 4.5 yesterday) before I hit 145, the bottom of the range (145-155) I want to run in for the time being. I maintained 4.9 until I started bumping the top of that target range after 14 minutes (27 minutes into the session). I dropped to 4.8. The next drops were also .1 each after 9 and 10 minutes. The last section was run at 4.6. The cool-down was to 4.5 then .5 each minute to 2.0 finishing with a heart rate of 125 after 1 minute at 2.0.
I don't totally understand the difference unless it is a bit cooler in the basement today. The watch if anything measured a touch warmer (72°F vs 70°F). I don't wear the watch when running on the treadmill; I attach it to a bar on the treadmill. I experienced no significant discomfort during this run. It is nice to have run up to 10% faster for the same heart rate. Individual session variation is one reason I am using this whole week as a baseline for this training cycle.
Distance = 5.01
Calories = 571
Max HR = 156
Avg HR = 145
Running Index = 45
Max Cadence = 97
Avg Cadence = 90
I used the same plan as yesterday with the exception being that I was going to run for 60 minutes instead of 45. I expected that I would see a very similar progression. What happened is that my heart rate seemed to be ramping up at a slower rate. I made it all the way to 4.9 mph (vs 4.5 yesterday) before I hit 145, the bottom of the range (145-155) I want to run in for the time being. I maintained 4.9 until I started bumping the top of that target range after 14 minutes (27 minutes into the session). I dropped to 4.8. The next drops were also .1 each after 9 and 10 minutes. The last section was run at 4.6. The cool-down was to 4.5 then .5 each minute to 2.0 finishing with a heart rate of 125 after 1 minute at 2.0.
I don't totally understand the difference unless it is a bit cooler in the basement today. The watch if anything measured a touch warmer (72°F vs 70°F). I don't wear the watch when running on the treadmill; I attach it to a bar on the treadmill. I experienced no significant discomfort during this run. It is nice to have run up to 10% faster for the same heart rate. Individual session variation is one reason I am using this whole week as a baseline for this training cycle.
16 November 2009
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.
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.
06 October 2009
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.
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.
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.
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]
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]
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