Training Summary

I guess now is the time to provide for the benefit of the readers some sketchy details relating to my training preparations.  I have already posted some details pertaining to specific runs and events however an overall summary is in order.

Working backwards, my mileage for the year (since January 1st) is at about 550 miles.  As part of that I have logged 2,700 "lb-miles" with my pack.  I use this as a rough measurement and calculate this value by multiplying the miles ran by the weight of the pack.  Pack weight was nominally 16-20 lbs for these training runs.  Put another way I ran with a pack almost 1/3 of the miles logged during this period.

From the time I knew I had a slot for this years event (early August) until the end of 2012 my mileage total was approximately 650 miles.  That also includes 945 lb-miles.

If I go back over the last twelve months my total mileage would be some where over 1,750 miles including 3,650 lb-miles.  The latter is equivalent to running with a 20 lb pack for about 180 miles.  Not too bad given weather and a busy travel schedule.

My focus has been on longer back-to-back type runs with most training in a week consolidated to about four or five straight days.  Hills are always a part of the schedule because of where I live.  Walking and tempo workouts were on occasions included.  The bulk of my training has been on the trails at a steady pace.  Weekly milages never exceeded 65 miles and long runs were on the order of 20-25 miles.  I believe this has worked well and kept my old bones fairly injury free.

We will see if this approach proves successful.  Hope this is useful!

Bataan Memorial Death March

This past Sunday (17 March) marked another Bataan Memorial Death March for me and my last event until the MDS.  I have been doing this semi-trail marathon now for over 10 years and have competed in about every division available to me including civilian light, civilian coed team light, civilian heavy (35 lb pack) and civilian team heavy. I do this event to honor the memory of my great uncle Penrod Reader who survied the Bataan Death March in 1942 and eventually died in the POW camps in the Philippines.

This event was attended by other friends and family including Dirk Reader (brother), Megan Reader (daughter), Tim White (colleague and training buddy), Haley White (Tim's daughter) and Jesson Hutchinson (work colleague).  All completed their respective "marches".

Pre-race group photo

I decided to run without my kit, not wanting to break anything on it or me this close to the departure date!  However I did run totally self supported and as such started out with over 100 oz of water and some snacks.  This rig weighed in around 9lbs, about a finish pack weight for the MDS.  While the weather was not hot (mid 70's) it was windy for half the event.  I ran with Dirk and Tim for most of the day.  Dirk pulled a PR at 4:06+, knocking off almost 40 minutes from his time last year.  I came in around 4:04.

Tim and I pushing past the half way point

I also broke in my race shoes and my back up pair of gaiters which were getting lots of looks (there are sections of significant sand near the end).  Also taped up for practice.  Everything worked out great.

Hard to believe in three weeks I will be doing this in Morocco!

Medico Says Good to Go!

Today I completed my EKG and physical.  No real suprises but good to know that I am good to go!  Review of my shot records also showed no deficiencies.  Additionally the good Dr. wrote a prescription for Cipro to add to the kit "just in case" with the warning of its side effects relating to tendonitis and/or tendon rupture and interactions with NSAIDs.  With two copies of everything one to go into my pack and a spare in my checked bag this to do item is now checked off!

Course Details?

For the 28th Sultan MDS, there has been some changes to the general event format as compared to previous years. While the uncertainty of the event/course is part of the fun, I still like to know somewhat what to expect.  This is what I have gleaned from postings on the MDS website:

From "The starting line is in the sight" (love how things get distorted in translation)

• Five competitive stages totaling 230km (143 miles)
• A"difficult" course
• Untimed liaison stage of 7+km (4+ miles) at the end

From "The Week End 28th Sultan MDS" and the Terres D'Aventure brochure:

• Liaison stage to be conducted on the 13th
• Marathon?/final stage of MDS on the 12th

So what does that mean, or how I interpret this information.

• One marathon length stage (26+ miles)
• Assume one 50 mile stage
• Leaving about 67 miles for the remaining stages or an average of 22+ miles each (I am expecting these will vary significantly in length)

Estimated schedule

5th: Bivouac
6th: In-processing
7th: Stage 1
8th: Stage 2
9th: Stage 3
10th: Stage 4
11th: Stage 4
12th: Stage 5 (Marathon)
13th: Liason/Back to Ouarzazate
14th: Ouarzazate

Only time will tell!

White Sands

Shake down run at White Sands

With the MDS only five weeks away, training is continuing.  This week has been heavy with back to back long runs(25+ miles) in addition to some shorter ones.  The long runs were done down south by the Organ Mountains east of Las Cruces NM and at White Sands National Monument. White Sands was chosen to do a final shake down of my kit especially my new gaiters.  These performed exceptionally well.  While it was not hot (in fact it was 22 deg F when I started out- 76 when I finished), there was lots of sand.  Everything appears to be good to go!

Tawny dog on the dunes

Training Update - On The Road Again

Due to travel I was not able to get out of, I've spent the last twelve days in the Wasington DC area. While this has hindered my training some what it hasn't stopped it.  Believe it or not there are extensive "trail" networks through out the National Capital Region (NCR) which can be taken advantage of.  While many of these are paved, there are sections that offer trail running type conditions.

Two of the most significant trail systems include the Cross County Trail (CCT) and the Wasington and Old Dominion (W&OD) trail.  These offer a refreshing option to the standard urban jungle runs.

I was able to cover a large portion (35 out of about 40+ miles) of the CCT about twice and spoty portions of the W&OD.  Since these trails are relatively flat, there were some good speed workouts.  Looking forward to getting back to New Mexico!

Gaiters Galore

A critical piece of equipment for the MDS is a good set of gaiters.  Their entire purpose is to keep sand out - period.  Sand = blisters.  Enough said.

My search for a suitable pair resulted in limited commercial options (Sandbaggers, MDS, Raidlight).   While I am sure these were most likely suitable for the event, none of these options appeared to meet my expectations.  Therefore I embarked on a R&D project to come up with my own design.  Never ending  thanks to my mother for her assistance with assembly consultations and professional sewing!

As with any design project one must first define the requirements of the product.  For my gaiters they were as follows (and not in any particular order):  Sandproof-duh!, Velcro attachment to the shoe, cover the entire upper of the shoe, extend above the ankle, adjustable at the top and around the shoe, breathable, durable and finally professionally constructed.

Based on these criteria my design incorporated a ripstop lower portion (durable and sandproof) that covered most of the shoe and an upper spandex component (breathable and "adjustable").  Loop Velcro was affixed to the gaiter with the hook component attached to the shoe (note: I am not too happy with the job the cobbler did on the shoe and may have to get this done over).  The back portion of the gaiter also included a small section of spandex to allow for adjustment around the circumference of the shoe.  No Velcro was attached to this piece and the spandex adheres to the hook Velcro on the shoe sufficiently well.  The top of the gaiter also includes a small bungee drawstring and lock to snug up if necessary.

After numerous attempts the final shape and dimensions were determined.  This give the gaiter a more foot shaped appearance and breaks with the ball of the foot.  This also minimizes weight and streamlines the design so as not to snag on the local flora.  Colors were selected to give a New Mexico flare (form and function)!

Initial field trials show no significant issues.  Be on the look out, I will be the only one there with them!

Back Detail

Front Detail

Side

Stylin'