Friday, July 3, 2015

MCM Training Week 3

Week 3 of Marine Corps Marathon training was a solid one. Retiring my old shoes last week was definitely a good call. The other big change I made was retiring my water belt in exchange for a hydration vest, at least for my long runs.

I swapped my Nathan Trail Mix Belt for a Nathan Intensity Vest

Hydration Vest

The hydration vest was a definite upgrade! It holds 2 liters of water (~66 ounces), compared to 20 ounces in my belt. Coach Shannon suggested that I fill the bladder with ice cubes and then put in water - not only was my water icy cold for my 2-hour run, but the ice against my back helped keep me cool. There is a pocket in the front where I kept my gels, and a handy compartment for empty gel wrappers.

Sunscreen

I am still experimenting with sunscreen. I applied it carefully and thoroughly before heading out on my long run, but still ended up with a touch of sunburn on my shoulders and back. I either need to switch brands, re-apply every hour, or both! If you have a sunscreen that works well for you, please let me know in the comments. 

Heart Rate Monitor

I was eager to check out my heart rate data after my long run, and was disappointed to discover that it hadn't transmitted properly. An average heart rate of 43 beats per minute? I don't think so. My heart rate data has been solid the last few weeks, so I'm not sure what happened. Possible fixes:
  • Scale back on the Body Glide. I have a spot that chafes under my monitor and I applied a LOT of glide today. I'll use less, and put a band-aid over that spot.
  • Reboot my Garmin. Sometimes electronics get glitchy. Rebooting can help. 
  • Check for Garmin updates. It's a good idea to stay current on firmware updates.
  • Wash the HRM strap. I usually wash the strap after 7 wearings. This was my 8th wearing. 

Week 3 Statistics

I ran 4 times for a total of 19.8 miles.
  • Track: 6x800 at T pace w/ 2 minutes rest (4.1 miles). 
    • I had planned 2 more repeats of 800 meters, building to AC pace, but felt spent after 6. 
    • I was within the 4-8 repeat range, but would have built to AC sooner if I had realized 8 was too many for me.
  • Easy runs: 3.3 miles twice
  • Long run: 9.1 miles
  • Strength training: 3 times (I'm getting stronger!)
  • Yoga: 90 minutes Yin Yoga by Kim Eng DVD
Onward to Week 4!

Read about previous training weeks

6 comments:

  1. Sounds like you had a great week! I was interested in hearing about the hydration vest. The bonus cooling effect sounds great!

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    1. Thank you for stopping by! The hydration vest was so much easier to use than I expected it to be. I learned a lot from the Nathan videos: https://www.youtube.com/user/NathanPerfGear

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  2. I have had good luck with SunBum. It got me through my 6 hour race last year

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  3. I love my Nathan vest, although I use it more for cycling. I love how the bladder is so easy to clean and I turn it inside out to make sure it dries completely. The cool on my back is a nice bonus during a run or ride.

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    1. I'm impressed with the details & design of the Nathan vests. And I found their videos to be so helpful. Without them I wouldn't have ever realized I could turn the bladder inside out :)

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