4 Weeks from Bataan - Thursday

Duration = 1:20:02
Distance = 4.96
Calories = 505
Max HR = 135
Avg HR = 123
Running Index = 44

Thursday: midweek sorta long session
Equipment: Nike Structure 12s, shorts, t-shirt, & backpack (50 lbs)

Warm-up: 5:00 slow walk
Main: 1:10:00 with HR in 125-135
Cool-down: 5:00 slow walk

I went in a different direction today. I went out for 40 minutes and then turned around. I actually had a negative split. Including the warm-up and cool-down, I turned in a pace that would yield a 7 hour time for marathon distance. I do not realistically think I will finish the March in 7 hours, but it is nice to see the times just the same. It also makes me feel better about being able to finish a road marathon in under the 7 hour cutoff several of them have.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:52.0 0:09:52.0 126 110  89 0.503  18:38  
A 2. 0:18:02.4 0:08:10.4 135 127 121 0.499  16:23  
A 3. 0:24:31.2 0:06:28.8 130 126 116 0.465  13:56  
A 4. 0:33:11.6 0:08:40.4 129 126 123 0.539  16:06  
1.   0:40:00.8 0:40:00.8 135 122  89 2.393  16:28  
A 5. 0:41:59.9 0:08:48.3 130 126 118 0.510  17:15  
A 6. 0:48:29.2 0:06:29.3 134 128 117 0.491  13:12  
A 7. 0:56:43.0 0:08:13.8 133 128 122 0.503  16:20  
A 8. 1:04:55.2 0:08:12.2 130 125 119 0.546  15:02  
A 9. 1:11:26.0 0:06:30.8 127 125 121 0.456  14:17  
2.   1:20:02.0 0:40:01.2 134 125 107 2.564  15:37

4 Weeks from Bataan - Wednesday

Duration = 50:02
Distance = 3.59
Calories = 327
Max HR = 140
Avg HR = 125
Running Index = 48

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

Warm-up: 5:00 10:00 slow walk
Main: 35:00 with HR in 125-135
Cool-down: 5:00 slow walk

After getting back from work, it was time for the light, fast session. Part of the session was assessing the distances available in the park near my lodging. I found one section that is right at 1 mile in length. I also determined that the posts indicating distance are not to be trusted. I didn't quite have to walk to stay in the range, but it was a close thing. I'm very happy with how this turned out.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:10:43.0 0:10:43.0 132  93  73 0.491  19:17  
A 2. 0:15:10.4 0:04:27.4 140 135 128 0.487   9:09  
A 3. 0:21:24.0 0:06:13.6 139 135 133 0.520  11:58  
A 4. 0:28:03.5 0:06:39.5 140 136 131 0.520  12:48  
A 5. 0:33:11.1 0:05:07.6 139 137 131 0.484  10:36  
A 6. 0:40:01.6 0:06:50.5 139 137 130 0.500  13:41  
A 7. 0:48:25.8 0:08:24.2 140 128 110 0.502  16:25

4 Weeks from Bataan - Tuesday

Duration = 1:20:04
Distance = 4.90
Calories = 515
Max HR = 152
Avg HR = 124
Running Index = 45

Tuesday: MAF intervals
Equipment: Nike Structure 12s, shorts, tech shirt, & backpack (50 lbs)

Warm-up: 5:00 slow walk
Main: 1:10:00 with HR in 125-135
Cool-down: 5:00 slow walk

This would normally be a 6% grade on the treadmill, but hills are a bit scarce within walking distance of my lodging. I decided to run until my heart rate hit the top of the range and walk until it hit the bottom of the range. I had one pause in the middle while I read a historical marker. I had one extended run where my heart rate hit 150 near the end of the session. It was getting hard to read the HRM between street lights. I am quite happy with the result and will repeat this plan next week.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile 
A 1. 0:07:20.9 0:07:20.9 139 108  90 0.486  14:04 
A 2. 0:15:19.1 0:07:58.2 140 127 110 0.516  15:27 
A 3. 0:23:45.9 0:08:26.8 138 125 113 0.535  15:46 
A 4. 0:30:48.9 0:07:03.0 137 127 117 0.464  14:50 
A 5. 0:41:34.9 0:10:46.0 139 122  94 0.497  16:37 
A 6. 0:50:15.7 0:08:40.8 138 129 116 0.505  17:10 
A 7. 0:56:37.1 0:06:21.4 140 129 119 0.486  13:04 
A 8. 1:04:46.5 0:08:09.4 141 131 123 0.518  15:35 
A 9. 1:11:48.5 0:07:02.0 152 130 118 0.413  17:01 
1.   1:20:04.2 1:20:04.2 152 124  90 4.902  15:37

4 Weeks from Bataan - Monday

Duration = 49:00
Distance = 2.70
Calories = 286
Max HR = 136
Avg HR = 120

Monday: short session
Equipment: Nike Structure 12s, shorts, tech shirt, & backpack (52 lbs, at start)

Warm-up: 5:00 slow walk
Main: 35:00 with HR in 125-135
Cool-down: 5:00 slow walk

Today's special event was actually using the water storage capability of the pack. It is rated for 3 litres, but I was only able to get ~2.75 litres into the bladder. In order to get the bladder into the its pocket and get that pocket zipped, I had to drink some of the water out of the bladder. I'm not real happy with the stress the bladder is under. I may only use 1 litre of the available storage while this pack is as full is stuff as it currently is.

Other than that, this session was great. I still have to keep speeding up to stay in the target heart rate range. I figure, if that is my biggest problem at this point, things are going well.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:32.9 0:08:32.9 136 105  89 0.435  17:44  
A 2. 0:17:09.5 0:08:36.6 129 125 117 0.566  15:12  
A 3. 0:26:27.3 0:09:17.8 132 125 114 0.502  18:30  
A 4. 0:33:17.6 0:06:50.3 131 126 123 0.454  15:03  
A 5. 0:42:25.8 0:09:08.2 128 124 116 0.545  16:52  
1.   0:48:59.7 0:48:59.7 136 120  89 2.698  16:55

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

5 Weeks from Bataan - Wednesday

Duration = 47:27
Distance = 2.98
Calories = 314
Max HR = 139
Avg HR = 126
Running Index = 49
Max Cadence = 98
Avg Cadence = 87

Wednesday: light, fast session
Equipment: Nike Structure 12s, shorts, & t-shirt

Warm-up: 5:00 @ 3.0 mph
Main: 35:00 with HR in 125-135 (Peak 5.0, finish 3.8)
Cool-down: 1:00 each 3.5, 3.0, 2.5; 2:00 @ 2.0

Overall, this was a pretty good session. I had one problem. I had a toe nail get caught in my sock. This is the first time I've had that happen. Tighter and more frequent trimming will solve this one. I had to stop briefly during the run to address this, but I went right back to it.

I pushed the speed to 5.0 and held that for 3 minutes before I had to slow. I almost finished at 4.0, but dropped to 3.8 for the last 2 minutes before the cool-down.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:19.3 0:08:19.3 130 106  83 0.498  16:42  
A 2. 0:14:37.7 0:06:18.4 138 134 125 0.504  12:30  
A 3. 0:23:52.3 0:09:14.6 139 128 107 0.503  13:54  
A 4. 0:31:08.4 0:07:16.1 136 133 120 0.503  14:27  
A 5. 0:38:37.7 0:07:29.3 136 133 131 0.502  14:55  
1.   0:47:26.5 0:47:26.5 139 126  83 2.956  15:00

5 Weeks from Bataan - Tuesday

Duration = 1:15:27
Distance = 2.57
Calories = 523
Max HR = 137
Avg HR = 129
Max Cadence = 78
Avg Cadence = 56

Tuesday: hill session
Equipment: Boots, shorts, t-shirt, & backpack (45 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 65:00 with HR in 125-135 & Grade=6% (Peak 3.0, finish 2.0)
Cool-down: 5:00 @ 2.0

That was brutal. The hardest part is that the pack I'm using needs a better/real chest strap. Also, I added another 5 pounds to the pack tonight. At 45 pounds, I'm nearing the handling capacity for this pack. The pack is now over 1/4 my weight. At 50 pounds, and some weight loss on my part, the pack will be nearly 1/3 my weight. Adding a chest strap will allow a better distribution of the weight. The good news is that I have over a month to fine tune the pack, and get used to moving with that much weight attached. (I also note it if I turn too fast.)

In order to stay in the target HR range, I had to back down the pace fairly early. I actually got down to 1.8 mph before a lower HR allowed me to bump it back up. The last 5 minutes were back at the 2.0. At least pack weight is only significant challenge at this point.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:10:24.7 0:10:24.7 137 121  78 0.504  20:19  
A 2. 0:24:22.1 0:13:57.4 137 131 127 0.502  25:49  
A 3. 0:39:09.0 0:14:46.9 137 133 127 0.504  27:41  
A 4. 0:58:07.3 0:18:58.3 137 131 125 0.494  31:39  
A 5. 1:13:40.9 0:15:33.6 135 129 119 0.504  29:34  
1.   1:15:26.6 1:15:26.6 137 129  78 2.566  27:01