What I listened to on the way in:
Hybrid, "High Life"
Hybrid, "Accelerator"
The eventual two-mile run mantra:
The Reputation, "The Stars of Amateur Hour." So I was wrong about The Reputation.
WX at 0700: 50/10, DP 48/9, BP 30.18/1022, calm, mist, RH around 93%. Conditions were excellent, although I would've liked it just a few degrees cooler. But that's just me.
Raw scores:
80 pushups. I wasn't quite thinking straight since I did five more than I needed for a max.
78 situps. I guess I'm glad I went over - the max was 76, not 77 as I thought.
13:27 run. This was pretty good. I didn't feel as bad as I normally do after a 2-mile run and finished very strong...which makes me think I might not have gone as hard as I should've. My estimated mile split was around 6:45. This probably validates the need to do some speedwork if I'm really going to be serious about getting the 13:18 I need to max the run. It would be super-nice to max a PT test, though. It's been a long while, about 5 years, since I've last done that.
Unexpected part of this was the initial weigh-in. I ended up jettisoning some three pounds in water weight between sweating and latrine stops between arrival and completion. I was 1.75 pounds over allowable weight, which required me to get taped for body fat percentage. After all was complete, I decided on another two miles of trash mileage to burn more water, and stepped on the scale two pounds under tape cutoff.
Now I can get back to running distance to try to continue working mileage and tempo as I've been doing in the past. I should probably run on sand more, but I have to figure out how to do that at work, since there aren't too many good places to run on sand around my house.
Wednesday, October 27, 2004
Monday, October 25, 2004
Go choke yourself
Some later fixes for orthography.
A little bit of GIS mapping on my part using USAPhotoMaps has enlightened me about one major issue about my run routes:
I have misjudged distances on my routes, and consequently, my splits are not what I thought they were. This is actually to my benefit.
What I thought was 1.4 is 1.5.
What I thought was 2.0 is 2.1.
What I thought was 2.4 is 2.5.
The aggregate mileage for my abbreviated short loop is not 3.8 as previously thought, but actually 3.76 (for all intents and purposes, my guesstimate was about right, within 0.04mi).
What I thought was 4.8mi actually is 5.1mi for my short loop, and my long loop turns into 7.62 ("...millimeter, full metal jacket" - a fairly easy number for me to remember) from what I thought was 7.2.
So...based on split recalculation, personal record splits for the long loop:
1.5 11:13 11:13 07:29
2.1 27:34 16:21 07:47
1.5 38:49 11:15 07:30
2.5 57:33 18:44 07:30
This is pretty encouraging!
A little bit of GIS mapping on my part using USAPhotoMaps has enlightened me about one major issue about my run routes:
I have misjudged distances on my routes, and consequently, my splits are not what I thought they were. This is actually to my benefit.
What I thought was 1.4 is 1.5.
What I thought was 2.0 is 2.1.
What I thought was 2.4 is 2.5.
The aggregate mileage for my abbreviated short loop is not 3.8 as previously thought, but actually 3.76 (for all intents and purposes, my guesstimate was about right, within 0.04mi).
What I thought was 4.8mi actually is 5.1mi for my short loop, and my long loop turns into 7.62 ("...millimeter, full metal jacket" - a fairly easy number for me to remember) from what I thought was 7.2.
So...based on split recalculation, personal record splits for the long loop:
1.5 11:13 11:13 07:29
2.1 27:34 16:21 07:47
1.5 38:49 11:15 07:30
2.5 57:33 18:44 07:30
This is pretty encouraging!
Saturday, October 23, 2004
7.2mi, 61:05
Michael Kamen, opening credits to Band of Brothers
Randy Edelman, "Hancock & Kemper Are Shot" from Gettysburg: 5th Anniversary Collection, disk 2
Randy Edelman, "Armistead Is Hit" from Gettysburg: 5th Anniversary Collection, disk 2
WX at 0800: 46 (8), 46 (8), 30.17 (1021), Calm, mist, RH 100%
Odometer 1: 140mi
Z3. Some Z3 no man's land on a climb, but otherwise unremarkable.
I was wanting to be more ambitious, but my legs probably didn't want to cooperate after yesterday. A casual analysis of the splits tell me I was a tad slower across the board, but there was less effect on the hillier parts of the course. I found that in spite of having done my second 7-miler in two days, I was climbing hills markedly better.
This run was preceded by 80 pushups, 90 situps. The pushups have improved quickly enough where I don't feel that concerned about them any more. The situps may take some more work to get me in the comfort zone. To put things in perspective, I have to do 75 pushups to max, 76 situps to get 100 points in the respective events. For the run, which I haven't gotten 100 points on in, oh, an eternity, I need to run 13:18 or faster for two miles. I don't think I'll run that (although I'd be pretty happy if I did) but traditionally I've been a 14:00 two-miler. I think I might be able to beat that based on the level of conditioning I've been able to turn out in the last month...and if the conditions next week are the same as they were today (about perfect).
I'm getting older. My required standards are lowering, as with many things in my life...
Splits
1.4 12:01 12:01 08:35
2.0 29:25 17:24 08:42
1.4 41:17 11:52 08:29
2.4 61:05 19:48 08:15
Randy Edelman, "Hancock & Kemper Are Shot" from Gettysburg: 5th Anniversary Collection, disk 2
Randy Edelman, "Armistead Is Hit" from Gettysburg: 5th Anniversary Collection, disk 2
WX at 0800: 46 (8), 46 (8), 30.17 (1021), Calm, mist, RH 100%
Odometer 1: 140mi
Z3. Some Z3 no man's land on a climb, but otherwise unremarkable.
I was wanting to be more ambitious, but my legs probably didn't want to cooperate after yesterday. A casual analysis of the splits tell me I was a tad slower across the board, but there was less effect on the hillier parts of the course. I found that in spite of having done my second 7-miler in two days, I was climbing hills markedly better.
This run was preceded by 80 pushups, 90 situps. The pushups have improved quickly enough where I don't feel that concerned about them any more. The situps may take some more work to get me in the comfort zone. To put things in perspective, I have to do 75 pushups to max, 76 situps to get 100 points in the respective events. For the run, which I haven't gotten 100 points on in, oh, an eternity, I need to run 13:18 or faster for two miles. I don't think I'll run that (although I'd be pretty happy if I did) but traditionally I've been a 14:00 two-miler. I think I might be able to beat that based on the level of conditioning I've been able to turn out in the last month...and if the conditions next week are the same as they were today (about perfect).
I'm getting older. My required standards are lowering, as with many things in my life...
Splits
1.4 12:01 12:01 08:35
2.0 29:25 17:24 08:42
1.4 41:17 11:52 08:29
2.4 61:05 19:48 08:15
Friday, October 22, 2004
7.2mi, 59:02
Chris Stamey, "Insomnia"
AC/DC, "Thunderstruck"
The Smiths, "There Is A Light That Never Goes Out"
WX at 0600: 57 (14), 55 (13), 30.10R (1019), NNE 3, 93%
Odometer 2: 105mi
Z3 most of the way, which is kind of misleading given the splits involved. I also haven't done this run in a while. In spite only doing a Z3 run, today marks my third fastest time on this course and I wasn't particularly trying to kill myself on this run either.
Today was a run to make up for not running distance in the last few days. I decided to try to grind out about 80 pushups and 80 situps beforehand, but that was largely transparent by the end of mile 3. That's fine, but I need to figure out how to try to get around that in less than ten minutes (part of the conditions of the physical fitness test, which I take Wednesday).
I keep thinking I should probably have done some speedwork before then, but I doubt I'll do it tomorrow and any later than Sunday is probably too late. Just my guess.
Splits
1.4 11:36 11:36 08:17
2.0 28:24 16:48 08:24
1.4 39:58 11:34 08:16
2.4 59:02 19:04 07:57
AC/DC, "Thunderstruck"
The Smiths, "There Is A Light That Never Goes Out"
WX at 0600: 57 (14), 55 (13), 30.10R (1019), NNE 3, 93%
Odometer 2: 105mi
Z3 most of the way, which is kind of misleading given the splits involved. I also haven't done this run in a while. In spite only doing a Z3 run, today marks my third fastest time on this course and I wasn't particularly trying to kill myself on this run either.
Today was a run to make up for not running distance in the last few days. I decided to try to grind out about 80 pushups and 80 situps beforehand, but that was largely transparent by the end of mile 3. That's fine, but I need to figure out how to try to get around that in less than ten minutes (part of the conditions of the physical fitness test, which I take Wednesday).
I keep thinking I should probably have done some speedwork before then, but I doubt I'll do it tomorrow and any later than Sunday is probably too late. Just my guess.
Splits
1.4 11:36 11:36 08:17
2.0 28:24 16:48 08:24
1.4 39:58 11:34 08:16
2.4 59:02 19:04 07:57
Wednesday, October 20, 2004
~3.8mi, 31:21
Starflyer 59, "I Drive A Lot"
Theme song to Clifford's Puppy Days (since it airs Wednesday mornings on our local PBS station)
WX at 0700:66 (19), DP 64 (18), BP 29.92 (1013), winds Calm, RH 93
Odometer 1: 133mi
Z2-Z3 most of the way. My legs were tired.
Today was a little off for a variety of reasons.
1. This morning I decided to precede the run with pushups and situps. The amount of effort it took me to get to the required 75 I want next week indicates that I've fucked up my training plan for the physical fitness test. I was able to get 77 situps out but it took some work, more than I probably should expend.
2. Elizabeth was up early this morning. One of the reasons my alarm is set for 5:50am is that I'm the only one awake in the house (aside from our dog Thor, who is perpetually wanting to go outside, in spite of his age (12). She wanted to watch me "go out," as she said, albeit from the outside. The one thing I did NOT want was to have her sitting outside waiting in pajamas for 40 minute while I ran back, so I sent her inside.
3. WX, WX, WX. Warmest morning in a while, combined with...
4. Bad hair day. It's been two weeks since I got a haircut and it is now bothering me so much that I voluntarily turned back my run early today to get in for a haircut before I have to go to work. I think I'll have to revisit my two week interval between haircuts. It'll probably have to go back to being a weekly affair. Call me a weenie, but heat management is a big deal for me. An important part of that is having clean whitewalls to facilitate that process.
Splits
1.4: 12:36. No other splits recorded.
Theme song to Clifford's Puppy Days (since it airs Wednesday mornings on our local PBS station)
WX at 0700:66 (19), DP 64 (18), BP 29.92 (1013), winds Calm, RH 93
Odometer 1: 133mi
Z2-Z3 most of the way. My legs were tired.
Today was a little off for a variety of reasons.
1. This morning I decided to precede the run with pushups and situps. The amount of effort it took me to get to the required 75 I want next week indicates that I've fucked up my training plan for the physical fitness test. I was able to get 77 situps out but it took some work, more than I probably should expend.
2. Elizabeth was up early this morning. One of the reasons my alarm is set for 5:50am is that I'm the only one awake in the house (aside from our dog Thor, who is perpetually wanting to go outside, in spite of his age (12). She wanted to watch me "go out," as she said, albeit from the outside. The one thing I did NOT want was to have her sitting outside waiting in pajamas for 40 minute while I ran back, so I sent her inside.
3. WX, WX, WX. Warmest morning in a while, combined with...
4. Bad hair day. It's been two weeks since I got a haircut and it is now bothering me so much that I voluntarily turned back my run early today to get in for a haircut before I have to go to work. I think I'll have to revisit my two week interval between haircuts. It'll probably have to go back to being a weekly affair. Call me a weenie, but heat management is a big deal for me. An important part of that is having clean whitewalls to facilitate that process.
Splits
1.4: 12:36. No other splits recorded.
Monday, October 18, 2004
4.8mi, 39:37
I had a tough time settling on this morning's mantras.
I'd guess I went through about 15 different songs before settling on these:
Husker Du, "In A Free land"
New Order, "Dream Attack"
R.E.M., "Pretty Persuasion"
WX at 0600: 55 (13), DP 51 (11), BP 30.08 (1018), winds Variable 1, RH 87%
Odometer 2: 98mi. Yes, I repeated a set of shoes at home, which I ordinarily try to avoid.
Z4 most of the way. I wanted to do this one at tempo to try to sharpen off my existing mileage base.
Today was warmer, noticeably, by about 10 F. That might have affected performance somewhat, but made for a much more comfortable run. My last 1.4 split was at about 80% full effort most of the way back (at least after the first 0.5km) and included a good hill climb. I was very well warmed and limbered up; the split shows.
I might have to pay attention to form later on. I noticed my stride is a little abrupt when I'm hitting oxygen debt at the start. That might have some repercussions later for my knees.
Splits:
1.4 11:44 11:44 08:23
2.0 28:23 16:39 08:20
1.4 39:37 11:14 08:01
I'd guess I went through about 15 different songs before settling on these:
Husker Du, "In A Free land"
New Order, "Dream Attack"
R.E.M., "Pretty Persuasion"
WX at 0600: 55 (13), DP 51 (11), BP 30.08 (1018), winds Variable 1, RH 87%
Odometer 2: 98mi. Yes, I repeated a set of shoes at home, which I ordinarily try to avoid.
Z4 most of the way. I wanted to do this one at tempo to try to sharpen off my existing mileage base.
Today was warmer, noticeably, by about 10 F. That might have affected performance somewhat, but made for a much more comfortable run. My last 1.4 split was at about 80% full effort most of the way back (at least after the first 0.5km) and included a good hill climb. I was very well warmed and limbered up; the split shows.
I might have to pay attention to form later on. I noticed my stride is a little abrupt when I'm hitting oxygen debt at the start. That might have some repercussions later for my knees.
Splits:
1.4 11:44 11:44 08:23
2.0 28:23 16:39 08:20
1.4 39:37 11:14 08:01
Sunday, October 17, 2004
4.8mi, 43:54
Michael Kamen, opening credits to Band of Brothers
James Horner, "Battle in the Mutara Nebula"
"Maybe" from the Broadway musical Annie
WX at 0700: 42 (6), DP 41 (5), BP 30.01 (1016), winds Calm, RH 93%
Odometer 2: 93mi
Z1-Z2 recovery run.
After yesterday's time trial I decided to go easy. I'm also going to do some ab and upper body work incident to this, and a long run would have been counterproductive.
Splits:
1.4 12:56 12:56 09:14
2.0 31:15 18:19 09:10
1.4 43:54 12:39 09:02
James Horner, "Battle in the Mutara Nebula"
"Maybe" from the Broadway musical Annie
WX at 0700: 42 (6), DP 41 (5), BP 30.01 (1016), winds Calm, RH 93%
Odometer 2: 93mi
Z1-Z2 recovery run.
After yesterday's time trial I decided to go easy. I'm also going to do some ab and upper body work incident to this, and a long run would have been counterproductive.
Splits:
1.4 12:56 12:56 09:14
2.0 31:15 18:19 09:10
1.4 43:54 12:39 09:02
Saturday, October 16, 2004
7.2mi, 57:33
The Cure, "Lament"
Tanya Donnelly, "Human"
Tanya Donnelly, "Pretty Deep"
New Order, "Regret"
WX at 0700:44 (7), DP 42 (6), BP 29.82 (1009), winds SW 8, RH 93%
Odometer 1: 129mi
Z4-Z5. This was sparked by it being a tad nipply this morning and my only wearing shorts and a t-shirt. I think below 40 degrees is where I decide to wear more than just that.
Personal record on this course by about a minute and a half. I didn't do anything yesterday; the jump got rained out. Today's first split turned into speedwork because I didn't anticipate it being less than 45 F at the start!
Splits
1.4 11:13 11:13 08:01
2.0 27:34 16:21 08:10
1.4 38:49 11:15 08:02
2.4 57:33 18:44 07:48
Tanya Donnelly, "Human"
Tanya Donnelly, "Pretty Deep"
New Order, "Regret"
WX at 0700:44 (7), DP 42 (6), BP 29.82 (1009), winds SW 8, RH 93%
Odometer 1: 129mi
Z4-Z5. This was sparked by it being a tad nipply this morning and my only wearing shorts and a t-shirt. I think below 40 degrees is where I decide to wear more than just that.
Personal record on this course by about a minute and a half. I didn't do anything yesterday; the jump got rained out. Today's first split turned into speedwork because I didn't anticipate it being less than 45 F at the start!
Splits
1.4 11:13 11:13 08:01
2.0 27:34 16:21 08:10
1.4 38:49 11:15 08:02
2.4 57:33 18:44 07:48
Thursday, October 14, 2004
7.2mi, 61:03
Descendents, "Coolidge"
50 Foot Wave, "Lavender"
Throwing Muses, "Mania"
Descendents, "Ace"
WX at 0700: 60 (16), DP 57 (14), BP 29.61 (1002), winds NW 5, RH 87%
Odometer 2: 88mi
Z3 most of the way. Some Z4 climbs.
Paired off yesterday's afternoon dash, my legs were tired. Once I was warmed up, progress was actually good in spite of tired legs. The second 1.4 split is illustrative if for no other reason than that leg has a fairly major climb portion to it.
Splits
1.4 12:27 12:27 08:54
2.0 29:50 17:23 08:41
1.4 41:43 11:53 08:29
2.4 61:03 19:20 08:03
50 Foot Wave, "Lavender"
Throwing Muses, "Mania"
Descendents, "Ace"
WX at 0700: 60 (16), DP 57 (14), BP 29.61 (1002), winds NW 5, RH 87%
Odometer 2: 88mi
Z3 most of the way. Some Z4 climbs.
Paired off yesterday's afternoon dash, my legs were tired. Once I was warmed up, progress was actually good in spite of tired legs. The second 1.4 split is illustrative if for no other reason than that leg has a fairly major climb portion to it.
Splits
1.4 12:27 12:27 08:54
2.0 29:50 17:23 08:41
1.4 41:43 11:53 08:29
2.4 61:03 19:20 08:03
Wednesday, October 13, 2004
4.0mi, 34:31
The Cure, "Burn"
Descendents, "Thank You"
The Reputation, 'The Stars of Amateur Hour"
WX at 1700: 80(27), DP 62(17), BP 29.53(1000), winds SW 6, RH estimated 55%
Z3 on easy parts, Z4 when I got my breath back. Z5 short climb in one part. No HRM.
This was supposed to be a tempo run, or something fast enough to get through before I hjad to go home. I'm finding that running during the lunch hour is a hell of a lot harder than I thought, because there's always something else that's going on. On the other hand, it's been taking a lot more effort trying to get up early enough to get morning runs in.
Two exacerbating factors today behind time versus effort, one being that it was mostly on sand, and two, that the course is almost all hills. I'm sure the times were misleading based on it being mostly on hills. The distance back was overall downhill, which would explain the 81 second negative split. The Z5 climb was near the midpoint going out before the turnaround.
There are no really good places to do speedwork around work or home, but I probably should do at least ONE speed workout before taking the physical fitness test.
Splits:
2.0mi out 17:56 [8:58]
2.0mi back 34:31 (16:35) [8:18]
Descendents, "Thank You"
The Reputation, 'The Stars of Amateur Hour"
WX at 1700: 80(27), DP 62(17), BP 29.53(1000), winds SW 6, RH estimated 55%
Z3 on easy parts, Z4 when I got my breath back. Z5 short climb in one part. No HRM.
This was supposed to be a tempo run, or something fast enough to get through before I hjad to go home. I'm finding that running during the lunch hour is a hell of a lot harder than I thought, because there's always something else that's going on. On the other hand, it's been taking a lot more effort trying to get up early enough to get morning runs in.
Two exacerbating factors today behind time versus effort, one being that it was mostly on sand, and two, that the course is almost all hills. I'm sure the times were misleading based on it being mostly on hills. The distance back was overall downhill, which would explain the 81 second negative split. The Z5 climb was near the midpoint going out before the turnaround.
There are no really good places to do speedwork around work or home, but I probably should do at least ONE speed workout before taking the physical fitness test.
Splits:
2.0mi out 17:56 [8:58]
2.0mi back 34:31 (16:35) [8:18]
Monday, October 11, 2004
7.2mi, 61:17
AC/DC, "Shoot to Thrill"
Rage Against The Machine, remix of John Williams' "Imperial March" from The Empire Strikes Back.
Emerson Hart, "Generation" (Yeah, so I watched American Dreams last night.)
WX at 0700: 53(12), DP 48(9), BP 30.11(1019), winds NE 6, RH 81%
Odometer 2: 81mi
Z3 throughout. Start was more likely Z2.
I find it amusing (slightly) that I ran ten seconds faster on markedly less effort this morning than I did yesterday. I did run much earlier in the day (no sunlight = no heat radiation). Weather was about as good as it gets this morning.
Splits
1.4 12:18 12:18 08:47
2.0 29:22 17:04 08:32
1.4 41:25 12:03 08:36
2.4 61:17 19:52 08:17
Rage Against The Machine, remix of John Williams' "Imperial March" from The Empire Strikes Back.
Emerson Hart, "Generation" (Yeah, so I watched American Dreams last night.)
WX at 0700: 53(12), DP 48(9), BP 30.11(1019), winds NE 6, RH 81%
Odometer 2: 81mi
Z3 throughout. Start was more likely Z2.
I find it amusing (slightly) that I ran ten seconds faster on markedly less effort this morning than I did yesterday. I did run much earlier in the day (no sunlight = no heat radiation). Weather was about as good as it gets this morning.
Splits
1.4 12:18 12:18 08:47
2.0 29:22 17:04 08:32
1.4 41:25 12:03 08:36
2.4 61:17 19:52 08:17
Sunday, October 10, 2004
7.2mi, 61:27
R.E.M., "Driver 8"
Mark Darnell, "In The Age Of Steam" (from the Windham Hill Soul of the Machine sampler)
Beatallica, "Blackened the U.S.S.R."
Mannheim Steamroller, "Pass the Keg (Lia)"
WX at 1000: 69(21), DP 60(16), BP 30.06(1017), winds WSW 3, RH 73%
Odometer 1: 122mi
Z3 most of the way, in spite of heart rate monitor readings in excess of 175 for most of the last 2 miles of the run.
The benefit to easy days with a HRM is that you supposedly don't go too hard, but the I felt fine (although my legs were a little tired) in spite of the high HRM reading.
Today was not supposed to be hard. This is the dichotomy of how I feel versus the heart rate monitor. Of course, I haven't changed the transmitter in the HRM since 2000 when I bought it, so that might be a tad suspect. Ordinarily, I only get glitches when there isn't enough sweat to act as a conductor between the chest and my skin.
My second 1.4 split is disproportionately slow since I actually walked about 50m uphill when my HRM started ringing over 175.
Splits were remarkably fast in spite of perceived effort. What differentiates this from earlier runs is that my times are getting faster for less effort, but the improvement is greater than the norm. It's also much cooler and that counts for a hell of a lot.
1.4: 12:00(12:00)[08:34]
2.0: 29:05(17:05)[08:32]
1.4: 41:11(12:06)[08:39]
2.4: 61:27(20:16)[08:27]
Mark Darnell, "In The Age Of Steam" (from the Windham Hill Soul of the Machine sampler)
Beatallica, "Blackened the U.S.S.R."
Mannheim Steamroller, "Pass the Keg (Lia)"
WX at 1000: 69(21), DP 60(16), BP 30.06(1017), winds WSW 3, RH 73%
Odometer 1: 122mi
Z3 most of the way, in spite of heart rate monitor readings in excess of 175 for most of the last 2 miles of the run.
The benefit to easy days with a HRM is that you supposedly don't go too hard, but the I felt fine (although my legs were a little tired) in spite of the high HRM reading.
Today was not supposed to be hard. This is the dichotomy of how I feel versus the heart rate monitor. Of course, I haven't changed the transmitter in the HRM since 2000 when I bought it, so that might be a tad suspect. Ordinarily, I only get glitches when there isn't enough sweat to act as a conductor between the chest and my skin.
My second 1.4 split is disproportionately slow since I actually walked about 50m uphill when my HRM started ringing over 175.
Splits were remarkably fast in spite of perceived effort. What differentiates this from earlier runs is that my times are getting faster for less effort, but the improvement is greater than the norm. It's also much cooler and that counts for a hell of a lot.
1.4: 12:00(12:00)[08:34]
2.0: 29:05(17:05)[08:32]
1.4: 41:11(12:06)[08:39]
2.4: 61:27(20:16)[08:27]
Saturday, October 09, 2004
4.8mi, 37:43
Hilary Duff, "Come Clean"
AC/DC, "Shoot to Thrill"
WX at 0700: 50(10), DP 50(10), RH 30.21(1023), winds Calm, RH 100%
Odometer 2: 74mi
Z4 mostly, some stretches where I caught myself going Z3, and a Z5 finish.
I took a day off from running yesterday after doing my combined 10K + airborne operation Thursday. I'd have to say that the race Thursday was probably the hardest run I'd done in a long, long time. It also provided me a benchmark to gauge real effort, and consequently, I may have been training in the 80% zone when I'd thought I was going harder and really wasn't.
Today was a personal best for this course. 7:51/mi overall. Tomorrow needs to be an easy day for running. I need to concentrate on the other two events for my physical fitness test, though.
Today is unusual that I didn't run a negative split for the second 1.4 mile loop. That probably means I gauged my effort right today, although I have yet to see whether I can do better running negative or positive splits into a run.
Splits
1.4: 10:43 (10:43)[07:40]
2.0: 26:44 (16:01)[08:00]
1.4: 37:43 (10:59)[07:51]
AC/DC, "Shoot to Thrill"
WX at 0700: 50(10), DP 50(10), RH 30.21(1023), winds Calm, RH 100%
Odometer 2: 74mi
Z4 mostly, some stretches where I caught myself going Z3, and a Z5 finish.
I took a day off from running yesterday after doing my combined 10K + airborne operation Thursday. I'd have to say that the race Thursday was probably the hardest run I'd done in a long, long time. It also provided me a benchmark to gauge real effort, and consequently, I may have been training in the 80% zone when I'd thought I was going harder and really wasn't.
Today was a personal best for this course. 7:51/mi overall. Tomorrow needs to be an easy day for running. I need to concentrate on the other two events for my physical fitness test, though.
Today is unusual that I didn't run a negative split for the second 1.4 mile loop. That probably means I gauged my effort right today, although I have yet to see whether I can do better running negative or positive splits into a run.
Splits
1.4: 10:43 (10:43)[07:40]
2.0: 26:44 (16:01)[08:00]
1.4: 37:43 (10:59)[07:51]
Thursday, October 07, 2004
Jump 53, Ste Mere Eglise DZ, A/NT and static J
Drop altitude 1500 feet AGL, time of drop approximately 1425.
WX at 1500, 71/22, DP 48/9, winds E 10, unlimited vis. RH less than 60%.
And by the way, today's soundtrack coming off the drop zone:
Chris Stamey, "Insomnia"
R.E.M., "Driver 8"
What a beautiful day for a jump! Too bad I wasn't on the manifest before the jump started. Thankfully, today is the day before a 4-day weekend, so a lot of people who were on the manifest scratched (i.e., no-showed). This is where being on the jumpmaster team for the line really saved my ass. Generally, even if you're not on the manifest, if you're on the jumpmaster team, you stand a better chance of getting a parachute for scratches. The jumpmaster team (and the S3 air folks) tend to take care of their own. If you're willing to be current and put out jumpers, there is some benefit to be had.
Not a bad exit, but I had some bad oscillations at exit. As I gained canopy control, I literally was swinging 45 degrees off the vertical. I'm thinking the exit might have something to do with it, but I didn't notice anything particularly untoward in the exit. Descent was pretty straightforward with a rear landing. I didn't do anything particularly special; I just remained facing into the wind. In spite of proper orientation into the wind, I still landed going backwards about 4-5 knots. I attempted to flare my landing; I gave the toggles on my MC1-1D parachute a brief pull around 20-25 feet off the ground. I'm thinking this may have actually accelerated the landing or induced oscillation that might have accounted for my rear parachute landing fall.
I was a static jumpmaster five lifts later. Total composition of the lift was 12 jumpers, one of which was jumping combat equipment (ALICE pack). He was the first out. I always have a bad gut feeling about pulling duties in the event that I accidentally miss the panels (we jump Ground Marking Release System, so I manually initiate the jumpers' exits based on the positions of orange panels I see). Thankfully, I haven't missed the panels yet. They're actually not that hard to see. I still consider myself a relatively inexperienced jumpmaster under this system; when I went to the Jumpmaster course five years ago, the only method of delivery taught was the Computed Air Release Point, where the pilots control initiation of jumper exits. Today marked my third duty under GMRS.
Two notes about the lift.
First, I probably gave an early 1-minute time warning. Too early is not necessarily a bad thing, but it bothers me not to be able to ascertain the real position. I probably should do the math on the map and figure out what I really should be looking at a minute out. The thirty second time warning was on, but that's the western edge of the DZ. You have to be blind to miss that one since it's swamps and forest off the western edge and most of the DZ is grass and sand.
Second, and perhaps much more gratifying, one of my jumpers told me that I had a very accurate initial spot for the jumpers I exited. My first jumper landed within 150m of the personnel point of impact for this drop zone. The remainder of my jumpers landed on track, fairly close to the assembly point. It's always nice to know that I accurately spotted the jumpers for whom I was responsible. Of course, no injuries, and good coordination between myself and my safety (the other jumpmaster checking jumpers going out) made it even better.
All things being equal, this was a good jump and a great way to start the weekend, particularly coming off unexpectedly being on the overall champion team in the post cross-country race.
WX at 1500, 71/22, DP 48/9, winds E 10, unlimited vis. RH less than 60%.
And by the way, today's soundtrack coming off the drop zone:
Chris Stamey, "Insomnia"
R.E.M., "Driver 8"
What a beautiful day for a jump! Too bad I wasn't on the manifest before the jump started. Thankfully, today is the day before a 4-day weekend, so a lot of people who were on the manifest scratched (i.e., no-showed). This is where being on the jumpmaster team for the line really saved my ass. Generally, even if you're not on the manifest, if you're on the jumpmaster team, you stand a better chance of getting a parachute for scratches. The jumpmaster team (and the S3 air folks) tend to take care of their own. If you're willing to be current and put out jumpers, there is some benefit to be had.
Not a bad exit, but I had some bad oscillations at exit. As I gained canopy control, I literally was swinging 45 degrees off the vertical. I'm thinking the exit might have something to do with it, but I didn't notice anything particularly untoward in the exit. Descent was pretty straightforward with a rear landing. I didn't do anything particularly special; I just remained facing into the wind. In spite of proper orientation into the wind, I still landed going backwards about 4-5 knots. I attempted to flare my landing; I gave the toggles on my MC1-1D parachute a brief pull around 20-25 feet off the ground. I'm thinking this may have actually accelerated the landing or induced oscillation that might have accounted for my rear parachute landing fall.
I was a static jumpmaster five lifts later. Total composition of the lift was 12 jumpers, one of which was jumping combat equipment (ALICE pack). He was the first out. I always have a bad gut feeling about pulling duties in the event that I accidentally miss the panels (we jump Ground Marking Release System, so I manually initiate the jumpers' exits based on the positions of orange panels I see). Thankfully, I haven't missed the panels yet. They're actually not that hard to see. I still consider myself a relatively inexperienced jumpmaster under this system; when I went to the Jumpmaster course five years ago, the only method of delivery taught was the Computed Air Release Point, where the pilots control initiation of jumper exits. Today marked my third duty under GMRS.
Two notes about the lift.
First, I probably gave an early 1-minute time warning. Too early is not necessarily a bad thing, but it bothers me not to be able to ascertain the real position. I probably should do the math on the map and figure out what I really should be looking at a minute out. The thirty second time warning was on, but that's the western edge of the DZ. You have to be blind to miss that one since it's swamps and forest off the western edge and most of the DZ is grass and sand.
Second, and perhaps much more gratifying, one of my jumpers told me that I had a very accurate initial spot for the jumpers I exited. My first jumper landed within 150m of the personnel point of impact for this drop zone. The remainder of my jumpers landed on track, fairly close to the assembly point. It's always nice to know that I accurately spotted the jumpers for whom I was responsible. Of course, no injuries, and good coordination between myself and my safety (the other jumpmaster checking jumpers going out) made it even better.
All things being equal, this was a good jump and a great way to start the weekend, particularly coming off unexpectedly being on the overall champion team in the post cross-country race.
6.2mi, 44:00
The Ocean Blue, "There Is A Light That Never Goes Out"
WX at 0700: 50(10), DP 50(10), BP 30.44(1030), winds calm, mist, RH 100%
No odometer. Today was done in Nike Air Streak Ekiden racing flats.
Z4 most of the way, Z5 finish. No heart rate monitor.
This morning's weather was excellent conditions, for a race. To add to the bonus factor, the team I was running for took the post championship. I will say up front that I took the first mile way too fast. Apart from that jackrabbit start, I would think that my unusually fast split at the 5 mile mark was because I was running mostly level ground that part of the race and it was on hard packed dirt rather than on loose sand, which was the case for parts of the race. Running on loose sand is a damn killer even if you're wearing racing shoes. Even wearing cross-country shoes (which I wasn't today) wouldn't help much on that surface. Thus, all the more reason to run on it in training.
Oddity: seeing a woman wearing a Middlebury lacrosse shirt. That was unusual if for no other reason than that's one of the last schools (Macalester, Smith, Oberlin also come to mind) I'd expect to see represented on a shirt at Fort Bragg, home of the Airborne and Special Operations, blah, blah, blah... That'd be about as incongruous as walking around in SoHo with one of these shirts on. I would not be so presumptuous as to actually get one.
I came to peace with not being a shooter a long time ago.
Splits:
1.0: 6:50 (6:50)
2.0: 14:11 (7:20)
3.0: 21:39 (7:27)
4.0: 28:49 (7:10)
5.0: 35:45 (6:56)
6.0: 42:54 (7:09)
6.2: 44:00 (1.05)
WX at 0700: 50(10), DP 50(10), BP 30.44(1030), winds calm, mist, RH 100%
No odometer. Today was done in Nike Air Streak Ekiden racing flats.
Z4 most of the way, Z5 finish. No heart rate monitor.
This morning's weather was excellent conditions, for a race. To add to the bonus factor, the team I was running for took the post championship. I will say up front that I took the first mile way too fast. Apart from that jackrabbit start, I would think that my unusually fast split at the 5 mile mark was because I was running mostly level ground that part of the race and it was on hard packed dirt rather than on loose sand, which was the case for parts of the race. Running on loose sand is a damn killer even if you're wearing racing shoes. Even wearing cross-country shoes (which I wasn't today) wouldn't help much on that surface. Thus, all the more reason to run on it in training.
Oddity: seeing a woman wearing a Middlebury lacrosse shirt. That was unusual if for no other reason than that's one of the last schools (Macalester, Smith, Oberlin also come to mind) I'd expect to see represented on a shirt at Fort Bragg, home of the Airborne and Special Operations, blah, blah, blah... That'd be about as incongruous as walking around in SoHo with one of these shirts on. I would not be so presumptuous as to actually get one.
I came to peace with not being a shooter a long time ago.
Splits:
1.0: 6:50 (6:50)
2.0: 14:11 (7:20)
3.0: 21:39 (7:27)
4.0: 28:49 (7:10)
5.0: 35:45 (6:56)
6.0: 42:54 (7:09)
6.2: 44:00 (1.05)
Tuesday, October 05, 2004
4.8mi, 43:05
Suicidal Tendencies, "Possessed to Skate"
WX at 0600: 62(17), DP 59(15), BP 30.16(1021), winds N 2 mist, RH 88%
Odometer 2: 69mi
Z1 to Z2, as befits a taper. No heart rate monitor today.
The last split was faster than exepcted, but after the first split, I was fully warmed up and it reflects. Nothing hard from now to Thursday.
I was going to get a jump in yesterday but the ceilings didn't meet minimum required altitude and we never got off the ground. It's a shame too- I was on the first lift (which never happens) and would've been done early. I'll see if I can get one on Thursday after the post cross-country race.
Splits
1.4: 13:07 (13:07) [09:22]
2.0: 31:05 (17:58) [08:59]
1.4: 43:05 (12:00) [08:34]
WX at 0600: 62(17), DP 59(15), BP 30.16(1021), winds N 2 mist, RH 88%
Odometer 2: 69mi
Z1 to Z2, as befits a taper. No heart rate monitor today.
The last split was faster than exepcted, but after the first split, I was fully warmed up and it reflects. Nothing hard from now to Thursday.
I was going to get a jump in yesterday but the ceilings didn't meet minimum required altitude and we never got off the ground. It's a shame too- I was on the first lift (which never happens) and would've been done early. I'll see if I can get one on Thursday after the post cross-country race.
Splits
1.4: 13:07 (13:07) [09:22]
2.0: 31:05 (17:58) [08:59]
1.4: 43:05 (12:00) [08:34]
Saturday, October 02, 2004
7.2mi, 63:35
Ministry, "N.W.O."
Husker Du, "New Day Rising" (live) off The Living End
Ministry, "Flashback"
WX at 0700: 69(21), DP 69(21), BP 30.17(1021), winds NE 3 fog, RH 100%
Odometer 1: 115mi
Z3 start, Z2 finish. No heart monitor. That wasn't really the object of the run, so that opens a debate about whether this would have constituted trash mileage or not. The high humidity in this run would've obviated any significant effort to get a PB (or for that matter, anything even remotely close to it).
I don't know how much we'll be doing at the zoo since there are supposed to be afternoon thunderstorms there. The prognosis for the subsequent Thomas the Tank Engine junket the next day looks good.
Catharsis run #2 in three days. I had no ambitions about times today. Today just offered an opportunity to get out and think about shit for a while, like undeclared domestic states of war in the household. Today was probably the most pointed example of unbridled shitty karma. I'm not really a believer in that concept, but just in case, it's in the negative digits today.
That, and I've gotta get around to my newest Scattergun (CD mix), which is tentatively titled "Music for Fucking People Up To." Yeah, dangling preposition. Whatever.
Splits:
1.4: 12:41 (12:41) [9:04]
2.0: 30:31 (17:50) [8:55]
1.4: 42:56 (12:25) [8:52]
2.4: 63:35 (20:39) [8:36]
Husker Du, "New Day Rising" (live) off The Living End
Ministry, "Flashback"
WX at 0700: 69(21), DP 69(21), BP 30.17(1021), winds NE 3 fog, RH 100%
Odometer 1: 115mi
Z3 start, Z2 finish. No heart monitor. That wasn't really the object of the run, so that opens a debate about whether this would have constituted trash mileage or not. The high humidity in this run would've obviated any significant effort to get a PB (or for that matter, anything even remotely close to it).
I don't know how much we'll be doing at the zoo since there are supposed to be afternoon thunderstorms there. The prognosis for the subsequent Thomas the Tank Engine junket the next day looks good.
Catharsis run #2 in three days. I had no ambitions about times today. Today just offered an opportunity to get out and think about shit for a while, like undeclared domestic states of war in the household. Today was probably the most pointed example of unbridled shitty karma. I'm not really a believer in that concept, but just in case, it's in the negative digits today.
That, and I've gotta get around to my newest Scattergun (CD mix), which is tentatively titled "Music for Fucking People Up To." Yeah, dangling preposition. Whatever.
Splits:
1.4: 12:41 (12:41) [9:04]
2.0: 30:31 (17:50) [8:55]
1.4: 42:56 (12:25) [8:52]
2.4: 63:35 (20:39) [8:36]
Friday, October 01, 2004
4.8mi, 46:06
Beatallica, "Blackened the USSR"
Cheap Trick, "Mighty Wings"
Michael Manring, "Homeward"
WX at 0600: 71(22), DP 71(22), BP 30.10(1019), winds E 7 mist, RH 100%
No wonder I felt like fucking shit! Note RH.
Odometer 2: 64mi
Z1 most of the way. Z2 finish. The first thing I noticed was relative humidity. I knew the first mile and a half would consequently suck ass. It's weather like today's that deters me from running. I'd rather run in torrential downpour (and have) than still air (due to cover at ground level) and high humidity. Heart rate didn't exceed 150 for the first 3 miles. Didn't exceed 160 at the end either.
I was also deliberately going easy after yesterday's hard run. This run was to loosen the legs and burn fat.
Splits were slow, as to be expected. Really, really, really slow.
1.4: 14:02 (14:02.0)[10:01]
2.0: 33:11 (19:09.0)[09:34]
1.4: 46:06 (12:55.0)[09:13]
Cheap Trick, "Mighty Wings"
Michael Manring, "Homeward"
WX at 0600: 71(22), DP 71(22), BP 30.10(1019), winds E 7 mist, RH 100%
No wonder I felt like fucking shit! Note RH.
Odometer 2: 64mi
Z1 most of the way. Z2 finish. The first thing I noticed was relative humidity. I knew the first mile and a half would consequently suck ass. It's weather like today's that deters me from running. I'd rather run in torrential downpour (and have) than still air (due to cover at ground level) and high humidity. Heart rate didn't exceed 150 for the first 3 miles. Didn't exceed 160 at the end either.
I was also deliberately going easy after yesterday's hard run. This run was to loosen the legs and burn fat.
Splits were slow, as to be expected. Really, really, really slow.
1.4: 14:02 (14:02.0)[10:01]
2.0: 33:11 (19:09.0)[09:34]
1.4: 46:06 (12:55.0)[09:13]
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