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

First Long Run of This Cycle

Duration = 1:39:33
Distance = 6.03
Calories = 711
Max HR = 142
Avg HR = 131
Running Index = 45
Max Cadence = 95
Avg Cadence = 84

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

Warm-up: .25 mi @ 3.0 mph
Main: 5.5 mi with HR in 130-140 (Peak 4.2; finish 4.0)
Cool-down: .25 mi dropping from 3.5 to 2.0

This is actually the end of Week 1. The race next Monday will end Week 2 and the race on Sunday, June 6, will end Week3. Then, I will be back to a more normal schedule.

I dropped the speed to keep in the range, but I drew the line at 16:00/mile pace. There was a brief stop at the end of Mile 2 to swap clothes round in the laundry. Other than that, this was another steady run.

The rest of the week will include the drive to Colorado. I will be trying to run in the morning before I have breakfast and check out. I will run the Bolder Boulder on Memorial Day. I will have a bib with the names of three departed service members whom I have known. One passed a couple years ago, but I didn't hear about it until later. The other two were members of my current unit and died in the last couple of months after long illnesses.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile 
A 1. 0:16:45.4 0:16:45.4 133 117  88 1.002  16:43 
A 2. 0:34:13.8 0:17:28.4 139 132 110 1.001  14:47 
A 3. 0:49:30.6 0:15:16.8 141 133 114 1.003  15:13 
A 4. 1:05:08.6 0:15:38.0 139 136 132 1.005  15:33 
A 5. 1:21:03.3 0:15:54.7 140 137 132 1.005  15:49 
A 6. 1:39:28.7 0:18:25.4 142 133 115 1.007  18:12 
1.   1:39:33.3 1:39:33.3 142 131  88 6.024  16:03

Slow but Steady

Duration = 48:47
Distance = 3.01
Calories = 341
Max HR = 140
Avg HR = 130
Running Index = 42
Max Cadence = 97
Avg Cadence = 85

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

Warm-up: .25 miles @ 3.0 mph
Main: 2.5 with HR in 130-140 (Peak 4.0; finish 3.8)
Cool-down: .25 miles from 3.5 down to 2.0

I missed yesterday as I didn't get home until nearly midnight and I had an early meeting this morning.

The most important aspect of today's session is that I did not have to walk to keep my heart rate in my target range. Well into the session, I did reduce speed from the 4.0, my starting speed, down to 3.8. This is a great achievement as it indicates that I've loosed the rust in the gears. Next thing will be to maintain 4.0 for an entire session, but I know that will come.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:16:18.1 0:16:18.1 136 120  86 1.000  16:18  
A 2. 0:31:48.3 0:15:30.2 140 136 133 1.006  15:24  
A 3. 0:48:35.2 0:16:46.9 140 134 117 1.003  16:44  
1.   0:48:46.7 0:48:46.7 140 130  86 3.015  16:10

First Day Back

Duration = 50:22
Distance = 3.02
Calories = 354
Max HR = 142
Avg HR = 130
Running Index = 40
Max Cadence = 100
Avg Cadence = 82

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

Warm-up: .25 miles (5:00) @ 3.0 mph
Main: 2.5 miles with HR in 130-140
Cool-down: .25 miles (5:00) @ 3.0 mph

I should have figured out some way to get some cross-training in, but it was too easy to veg. I'm paying for that now. I was not able to stay in my target heart rate range without slowing below a run. There is a pace that I just find difficult to maintain. This is between 3.5 and 4.0. Of course, this is where I was needing to stay. My solution was to run at 4.0 until I hit 140 and walk at 3.0 until I dropped below 130.

My next goal race is the USAF Marathon in September. This is Week 1. I should have run yesterday. I plan to run the Bolder Boulder on Memorial Day. I will be doing Week 1 a day behind. Week 2 will likely also be a day behind with the Long Run the race on Monday (an extra rest day before the race). We will pick up the proper days when I get home from Colorado. Finally, I'm signed-up for a half marathon near home a week after the Bolder Boulder. They have a pretty stiff minimum pace and the half is a bit long for this point in the training cycle. I will likely trade for another 10K for the long run at the end of Week 2.

The key will be to stay healthy through the race in September.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:16:34.8 0:16:34.8 140 125  92 1.002  16:32  
A 2. 0:33:02.7 0:16:27.9 142 135 125 1.004  16:23  
A 3. 0:49:58.9 0:16:56.2 141 132 117 1.002  16:54  
1.   0:50:21.8 0:50:21.8 142 130  92 3.022  16:37

Off for the rest of the month

Last Friday was the visit to the doctor. He doesn't think it is a stress fracture. This is the good news. He does think there is soft tissue damage and I've been told no impact for two weeks. This is the bad news.

I will miss the Trail Half Marathon. I told the race organizer today and this will allow another runner to participate and the field was full. I will start slowly on the 3rd of May and work into training gradually. I will continue with the low heart rate training I was doing before. I will still participate in the Bolder Boulder, but I may drop back to the slower group of Military participants. Depending on how recovery and training go, I will evaluate which race (if any) I run as part of the Dexter - Ann Arbor Run. I'm currently signed-up for the half; however, there is a fairly quick required pace. I did better than that in September, but we will see if I can sustain the needed pace by the time of the expo.

My next goal race remains the USAF Marathon this September. Assuming no injury, I have every confidence in finishing that race under the seven hour cut-off.

Too Much Time Off!

Duration = 30:07
Distance = 1.83
Calories = 184
Max HR = 140
Avg HR = 121
Running Index = 44
Max Cadence = 95
Avg Cadence = 79

Tuesday: sorta-long session
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Session did not go as planned. I had already decided to repeat last week's plan, but now I figure I need to make a few other changes.

OK, four days off was too much. My left leg was stiff and, part way through the second mile,
I got a few twinges in my right knee. I dropped to a walk and only got one more twinge, then a mostly happy right knee. I still have some lingering soreness and stiffness in my right foot which may be contributing to my other issues. However, the right foot is improving, if slowly.

I plan to do a walk/run sequence. This has worked for me before. I will also walk a bit at work during lunch. I will adjust as needed if improvements cease or significantly slow.

Bataan Recovery Week 1 - Thursday

Duration = 1:00:14
Distance = 4.10
Calories = 433
Max HR = 141
Avg HR = 132
Running Index = 46
Max Cadence = 99
Avg Cadence = 87

Thursday: sorta-long session
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 4.2)
Cool-down: 1:00 each 4.0, 3.5, 3.0, 2.5, 2.0

Overall, I seem to be recovering well. I have a couple of niggles (and they are more questions at this point). Tomorrow is a rest day. I'll probably spend part of it doing the first significant yard work of the new year.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile
A 1. 0:14:43.3 0:14:43.3 141 121  77 1.001  14:42
A 2. 0:28:49.9 0:14:06.6 139 135 129 1.005  14:02
A 3. 0:43:22.3 0:14:32.4 140 136 129 1.005  14:27
A 4. 0:58:05.4 0:14:43.1 140 136 123 1.001  14:42
1.   1:00:14.4 1:00:14.4 141 132  77 4.100  14:40