7mi, 60:28

"Thomas the Tank Engine" (some song that plays on a videotape my kids like. I couldn't get this damn song out of my head.)
R.E.M., "Driver 8"
James Horner, "Hymn" (from the soundtrack to Courage Under Fire)
Scott Cossu and Eugene Friesen, "Wedding at Jenny Lake"
Journey, "Suzanne"
Corrosion of Conformity, "Kiss of Death"

Z3 most of the way. My legs are totally smoked even after three days of rest or nothing. I'm also running on old shoes. Conservatively, I'd estimate I've put over 600 miles on these shoes in the last 8-10 months I've had them, so it's time to dump 'em.

NOAA says the environmental conditions were 73F(23C), with dew point at 73F(23C), baro press 30.05 steady, winds ENE 5, fog. Relative humidity was probably around 100%.

I fucking loathe running in high humidity. It's no accident my fastest 10-mile time ever was clocked in melting snow, with the temperature in the high 30s.

What those Z notations mean

Absolutely nothing this morning. I've been so smoked from driving over 80 miles round trip per day for Jumpmaster refresher (not to mention the additional note of almost seeing my helmet burn in from 1000 feet after pulling the most rushed jumpmaster duty of my entire life) that I felt unindustrious.

But I digress. If you are curious as to what I refer to in terms of Z1 through Z5, go to this URL:
http://www.peakscoachinggroup.com/tips/zones.html

Tomorrow the plan is for over 7. After eating at the chow hall this week, it's some to burn some blubber.

~3.8mi, 33:44

"The All-American Soldier" (The official song of the 82d Airborne Division.) This was sparked by running into someone who I hadn't seen since my last trip to Ranger School over 5 years ago.
The Bats, "Courage" (Also a memory of my first trip to Ranger School some 9 years ago.)
Z1 for the first 1.4mi ( 13:30 exact), transitioning to Z2 at the end (with uphill finish).
As planned, not a hard day. It might be worth carting out the heart monitor for these runs if I ever get around to replacing the battery in the watch part of it.

absolutely nothing, except...

Unless your idea of an easy day is standing with over 90 pounds of parachute, reserve parachute, weapon, and rucksack. I might not have been running, but I was sweating to make up for it.

absolutely nothing

Four hard days back to back is enough for now. Next hard day is probably Friday since this is planned as a recovery week.

~8.5-9mi, 1:15:26

Warren Zevon, "Lawyers, Guns, and Money"
The Cure, "A Forest (Trees Mix)"
The Cure, "Primary"
The Cure, "A Forest" (live at Orange, 1985)
Velocity Girl, "Labrador"
Z3 almost continuously throughout.  Much faster, but I'm 3 miles from the coast, so terrain was almost completely flat.

5.2mi tactical road march, 1:28:33

Corrosion of Conformity, "Happily Ever After" (with Mike Dean singing, not Simon Bob)
about 4mph peak speed through first part. Ran 1/2 mi in around 6:26.
Rucksack weight 55lbs, Vines boots.
Definitely hard effort, but deceptive since it's a TRM-- albeit forced TRM.

~3.8mi, 31:54

Bond, "Kashmir." Again.
Z4 for the first 1.4mi, Z2 from there on out. When I'm killing myself to get a 12:15 split, something is wrong. My legs were out of gas. This might point to overtraining, so next week I'm taking it easy. No hard or tempo days next week.

7.2mi, approximate time 68:00

Bond, "Allegretto."  Yes, the British string quartet of uber-hot super-foxes.
Bond, "Kashmir."  Yes, a cover of the Zeppelin song.
Z1-Z2.  Totally aerobic.
My legs are probably tired since I was still feeling some lactic acid going up hills.  Intent today was to burn it all off.  Might have expended through some glycogen stores in the process, though.

4.8mi, 41:26

James Horner, "Battle in the Mutara Nebula."
-2 minute difference between last time trial at this distance.
Z3-Z4. Almost no-man's land.
Some lactate threshold in calves/quadriceps.