Undoubtedly influenced by reading about WHFS in its glory days...and by watching The Replacements last night on TBS (this, and other selected movies, are the only American football I don't clock against my 30 minute annual quota/time limit)
EMF, "Unbelievable" (yes, no shit.)
The Mission U.K., "Like A Child Again"
Catherine Wheel, "Strange Fruit"
WX at 0700: 30 (-1), DP 21 (-6), BP 30.22 (1023), winds N 5, RH 68%, wind chill 24 (-4)
Odometer 1: 267.5mi
Z-readings: Z3 hard. Attempting to push Z4 in the last leg.
Resting heart rate before start = 55
Yesterday marked no run. To prevent it from being a complete loss, I ended up doing about 125 Hindu squats during the early afternoon. That'll probably have to be the period of choice to do that exercise because at night is probably too late. I still felt it in the quadriceps, big time, but I experimented with going lighter on snivel gear (tights rather than pants) and it was a good choice.
It's too early to tell whether there's any real improvement, but I suspect it'll come in a few weeks so long as I stay consistent.
Tomorrow needs to be a recovery run. It might be a long one, though.
Splits
1.5 11:57 11:57 07:58
2.1 29:20 17:23 08:17
1.5 41:25 12:05 08:03
2.5 61:04 19:39 07:52 08:01
Monday, January 31, 2005
WHFS, RIP
DCist contains some more local commentary on the demise of what was once my favorite radio station.
When I was a freshman at Johns Hopkins, I arrived eagerly awaiting listening to a real alternative station.
Growing up in Richmond, Virginia, the only station available was WDCE, which was a 100-watt student station at the University of Richmond. I attribute hearing bands like Public Image Limited, The Call, Stump, and most notably, Game Theory to that station, but loathed the mainstream music that permeated most of Richmond's radio scene.
So, turning the way-back clock to August 1990, I remember coming back to my room from a practice for the Hopkins cross-country team (which, as I found, I probably would've been a hell of a lot better off sticking with rather than walking-on my junior year) I turned on the radio, which was tuned to WHFS, and lo and behold, the song was "Every Dog Has Its Day" by Let's Active. I knew that this was ultimately something special because I knew that I'd never hear that song in Richmond.
In my brief recollection of the station, the best part of it was the 1991-1992 period. WHFS started to, well, suck after that, and I had largely stopped listening to it by 1994 when I graduated because it was different than I was wanting to hear.
Of course, the method of its demise is absolutely amazing; no warning, no heads-up, just a massive change in format. Unbelievable.
I don't live in the Baltimore area any more; I probably would've known about WHFS's demise earlier, but the only reason I caught it was because a mention of it made the Washington Post's news digest.
Now to depart for a 7.6 miler...
When I was a freshman at Johns Hopkins, I arrived eagerly awaiting listening to a real alternative station.
Growing up in Richmond, Virginia, the only station available was WDCE, which was a 100-watt student station at the University of Richmond. I attribute hearing bands like Public Image Limited, The Call, Stump, and most notably, Game Theory to that station, but loathed the mainstream music that permeated most of Richmond's radio scene.
So, turning the way-back clock to August 1990, I remember coming back to my room from a practice for the Hopkins cross-country team (which, as I found, I probably would've been a hell of a lot better off sticking with rather than walking-on my junior year) I turned on the radio, which was tuned to WHFS, and lo and behold, the song was "Every Dog Has Its Day" by Let's Active. I knew that this was ultimately something special because I knew that I'd never hear that song in Richmond.
In my brief recollection of the station, the best part of it was the 1991-1992 period. WHFS started to, well, suck after that, and I had largely stopped listening to it by 1994 when I graduated because it was different than I was wanting to hear.
Of course, the method of its demise is absolutely amazing; no warning, no heads-up, just a massive change in format. Unbelievable.
I don't live in the Baltimore area any more; I probably would've known about WHFS's demise earlier, but the only reason I caught it was because a mention of it made the Washington Post's news digest.
Now to depart for a 7.6 miler...
Friday, January 28, 2005
7.6mi, 61:30
Russell Lieblich, theme to the 1985 computer game Ballblazer
Dave Warhol, theme to the 1984 computer game Realm of Impossibility
WX at 0700: 21 (-6), DP 1 (-17), BP 30.69 (1039), winds N 6, RH 41%
Odometer 2: 240mi
Z3 for aerobic effort. Legs were tired but there's still probably some soreness from squats two nights ago.
Resting heart rate before start = 46
I'd thought this was going to be a recovery run, but once I was warmed up, I was going fast enough to make this a tempo run. From what I'm gauging, I'm more acclimated to cold weather running; my snivel gear for runs in this weather has been getting progressively lighter.
This doesn't mean I'll ever do a training run in the proverbial (or for that matter, literal) jockstrap, balaclava, and light coat of oil, but had I done this run a month ago, I'd have been wearing a lot more snivel gear.
This does not bode well when it starts to get warmer. On the other hand, it means that the shorts and t-shirt decision point is going to hover around 40 degrees. The run a few days ago where I was wearing tights, sweatshirt, gloves, and balaclava because I thought it was going to be 35 degrees ended up with headgear and gloves removed by the end of the run because it was just too warm.
This run in itself was nothing special for speed, but I hope this spells improvement when it gets warmer and I can jettison snivel gear for another 8 months.
Splits
1.5 11:51 11:51 07:54
2.1 29:13 17:22 08:16
1.5 41:21 12:08 08:05
2.5 61:30 20:09 08:04 08:04
Dave Warhol, theme to the 1984 computer game Realm of Impossibility
WX at 0700: 21 (-6), DP 1 (-17), BP 30.69 (1039), winds N 6, RH 41%
Odometer 2: 240mi
Z3 for aerobic effort. Legs were tired but there's still probably some soreness from squats two nights ago.
Resting heart rate before start = 46
I'd thought this was going to be a recovery run, but once I was warmed up, I was going fast enough to make this a tempo run. From what I'm gauging, I'm more acclimated to cold weather running; my snivel gear for runs in this weather has been getting progressively lighter.
This doesn't mean I'll ever do a training run in the proverbial (or for that matter, literal) jockstrap, balaclava, and light coat of oil, but had I done this run a month ago, I'd have been wearing a lot more snivel gear.
This does not bode well when it starts to get warmer. On the other hand, it means that the shorts and t-shirt decision point is going to hover around 40 degrees. The run a few days ago where I was wearing tights, sweatshirt, gloves, and balaclava because I thought it was going to be 35 degrees ended up with headgear and gloves removed by the end of the run because it was just too warm.
This run in itself was nothing special for speed, but I hope this spells improvement when it gets warmer and I can jettison snivel gear for another 8 months.
Splits
1.5 11:51 11:51 07:54
2.1 29:13 17:22 08:16
1.5 41:21 12:08 08:05
2.5 61:30 20:09 08:04 08:04
Thursday, January 27, 2005
Concept of day
Syncretism.
I chance across a word I haven't heard since, well, 10th grade at St Christopher's.
My French teacher that year was a guy named Jeff Hall. Looking back, he was an awful lot more progressive and intellectual than the majority of my asshole rich classmates realized, who saw him as excessively effete, which, of course, is a cardinal sin in Old Money Preppitude.
One of my classmates and I used to bust on him for listening to Bronski Beat and the Communards at the time. (I was listening to mostly hardcore bands like Minor Threat and Corrosion of Conformity at the that point in my life).
In any event, I have Jeff Hall to thank for the introduction to the word... and I realize the connection it has to my current work, were I'm handling strategic concepts like military transformation, where syncretism is very much the order of the day. There's some eclecticism as well, but only in the continued development of the kind of balkanization I've been fighting the last few years as I spanned the armored and light infantry communities.
Or something like that.
No Hindu squats tonight. I'm going to try to get in a 7-miler tomorrow, first in a while.
I chance across a word I haven't heard since, well, 10th grade at St Christopher's.
My French teacher that year was a guy named Jeff Hall. Looking back, he was an awful lot more progressive and intellectual than the majority of my asshole rich classmates realized, who saw him as excessively effete, which, of course, is a cardinal sin in Old Money Preppitude.
One of my classmates and I used to bust on him for listening to Bronski Beat and the Communards at the time. (I was listening to mostly hardcore bands like Minor Threat and Corrosion of Conformity at the that point in my life).
In any event, I have Jeff Hall to thank for the introduction to the word... and I realize the connection it has to my current work, were I'm handling strategic concepts like military transformation, where syncretism is very much the order of the day. There's some eclecticism as well, but only in the continued development of the kind of balkanization I've been fighting the last few years as I spanned the armored and light infantry communities.
Or something like that.
No Hindu squats tonight. I'm going to try to get in a 7-miler tomorrow, first in a while.
5.1mi, 41:05
The JudyBats, "Love Will Out"
Journey, "Only The Young"
WX at 0700: 41 (5), DP 30 (-1), BP 30.11 (1019), winds N 7, RH 65%
Odometer 1: 260mi
Z3 to Z4.
Resting heart rate before start = 57
This was preceded the night prior by 100 Hindu squats, in 40, 30, 30 iterations. That would probably explain why my quadriceps felt so smoked today. It would also probably explain why I ran generally positive splits. I bust my ass trying to get a fast first split, but fizzle out in the next two miles before getting some speed back. The 2.1 split does mark a number of very long gradual uphills, and that would probably explain my slower speed relative to the others.
The objective of doing Hindu squats is to build power before endurance, and hill climbing ability is probably a legitimate indicator. It's improving.
It is unusual, though, to slow down more than 30 seconds per mile in any split, or so it seems. I'd have to go check back just to be sure.
Splits
1.5 11:33 11:33 07:42
2.1 28:56 17:23 08:17
1.5 41:05 12:09 08:06 07:59
Journey, "Only The Young"
WX at 0700: 41 (5), DP 30 (-1), BP 30.11 (1019), winds N 7, RH 65%
Odometer 1: 260mi
Z3 to Z4.
Resting heart rate before start = 57
This was preceded the night prior by 100 Hindu squats, in 40, 30, 30 iterations. That would probably explain why my quadriceps felt so smoked today. It would also probably explain why I ran generally positive splits. I bust my ass trying to get a fast first split, but fizzle out in the next two miles before getting some speed back. The 2.1 split does mark a number of very long gradual uphills, and that would probably explain my slower speed relative to the others.
The objective of doing Hindu squats is to build power before endurance, and hill climbing ability is probably a legitimate indicator. It's improving.
It is unusual, though, to slow down more than 30 seconds per mile in any split, or so it seems. I'd have to go check back just to be sure.
Splits
1.5 11:33 11:33 07:42
2.1 28:56 17:23 08:17
1.5 41:05 12:09 08:06 07:59
Tuesday, January 25, 2005
a decade ago...
I was the possessor of a generic AMD 486DX2-80 computer with a whopping 8MB of RAM, a 540MB hard drive, and a 14.4kbps modem running Windows 95. During that time I'd heard about a now long gone website called "Babes of the Web." It was run by a guy named Robert Toups, who was very, very shameless about its ratings and links to innumerable websites for women who put photos of themselves on the web.
Ten years after the fact, I still see the occasional list of that nature, but the most inspired (and perhaps most humorous) I've seen in a while was an unintentional Google hit.
Thus, I unveil The 500 Coolest Chicks Ever. I cringe at the title, but there's a candor to this guy's writing I really like.
I chuckle at a few things.
1. The keeper of the list is shameless entertaining in his diction as well as his nom de plume.
2. All sorts of demographics are represented.
and...
3. There's something about the phrase "Jesus fucking airborne Christ" that just makes me laugh uncontrollably. Here's a potential reason why: A long time ago, when I was a recent graduate of the Basic Airborne Course, I had been sufficiently indoctrinated into the gratuitous use of the word "airborne." (I would experience this some six years later when I spent some time in the 82d Imperial Airborne Division.) During that time, I had interrupted one of my classmates as he was about to get, well, decisively engaged. I, being the total dolt that I was at the time, blurted out "AIRBORNE!!!" in an unnaturally loud voice when I realized the unfortunate (for my friend, at least) result of my inopportune timing. I have since deprogrammed myself from the Cult of the Airborne. For the most part.
Ten years after the fact, I still see the occasional list of that nature, but the most inspired (and perhaps most humorous) I've seen in a while was an unintentional Google hit.
Thus, I unveil The 500 Coolest Chicks Ever. I cringe at the title, but there's a candor to this guy's writing I really like.
I chuckle at a few things.
1. The keeper of the list is shameless entertaining in his diction as well as his nom de plume.
2. All sorts of demographics are represented.
and...
3. There's something about the phrase "Jesus fucking airborne Christ" that just makes me laugh uncontrollably. Here's a potential reason why: A long time ago, when I was a recent graduate of the Basic Airborne Course, I had been sufficiently indoctrinated into the gratuitous use of the word "airborne." (I would experience this some six years later when I spent some time in the 82d Imperial Airborne Division.) During that time, I had interrupted one of my classmates as he was about to get, well, decisively engaged. I, being the total dolt that I was at the time, blurted out "AIRBORNE!!!" in an unnaturally loud voice when I realized the unfortunate (for my friend, at least) result of my inopportune timing. I have since deprogrammed myself from the Cult of the Airborne. For the most part.
5.1mi, 43:04
Theme to the 1984 computer game Skyfox (Warning. This link requires you to use ActiveX, and consequently, M$IE, which I fucking loathe. Sorry.)
Cobalt 60, "Darwin Was Right"
WX at 0700: 24 (-4), DP 15 (-9), BP 30.02 (1016), Calm, RH 68%
Odometer 2: 233mi
Z2 perceived mental effort, Z3 for perceived physical effort
Resting heart rate before start = 53
Today was going to be a nice easy recovery run. At least in theory. My knees were still feeling yesterday's trail run, and I started too late to do 7 easy (which might have actually been counterproductive).
Still cold outside. I need to get mentally tougher so I actually go outside and run with a minimum of waffling.
Splits
1.5 12:26 12:26 08:17
2.1 30:44 18:18 08:43
1.5 43:04 12:20 08:13 08:22
Cobalt 60, "Darwin Was Right"
WX at 0700: 24 (-4), DP 15 (-9), BP 30.02 (1016), Calm, RH 68%
Odometer 2: 233mi
Z2 perceived mental effort, Z3 for perceived physical effort
Resting heart rate before start = 53
Today was going to be a nice easy recovery run. At least in theory. My knees were still feeling yesterday's trail run, and I started too late to do 7 easy (which might have actually been counterproductive).
Still cold outside. I need to get mentally tougher so I actually go outside and run with a minimum of waffling.
Splits
1.5 12:26 12:26 08:17
2.1 30:44 18:18 08:43
1.5 43:04 12:20 08:13 08:22
Monday, January 24, 2005
7.75mi, 66:04
The Bats, "Courage"
The JudyBats, "She's Sad She Said"
The Bats, "Straight Image"
WX at 1300: 37 (3), DP -2 (-19), BP 30.23 (1023), winds SW 9, RH 18%, sunny
Odometer 1: 255mi
Z3. No resting heart rate today; left the heart monitor at the house. It probably wouldn't be a legitimate resting heart rate anyway since I'm at work and this was one of the more hellaciously busy Mondays in recent memory.
I've been quite weenielike in the last few days. Yesterday would have marked a long run had I not had a competing demand of a paper I've been meaning to write for a correspondence course. I'd been sitting on the paper for about a month and it was time to kill it off so I can get to the business of actually finishing the course. In the meantime, my last bit of physical activity is solely what this blog says, so it's been FIVE FUCKING DAYS. That I can only average an 8:35 after five days of larditude is pretty goddamn pathetic.
No Hindu squats. I probably need to restart them.
I made the mistake today of wearing too much clothing for the run. For it only being 37 degrees it sure felt a lot warmer. It was warm enough today (from feel) that I probably could have gotten away with just wearing shorts. Of course, 37 is pretty warm given the sub-freezing temperatures that have been the norm in the last week.
I attribute the monstrously negative splits to the fact that this run is mostly uphill. Ugly, large grade percentage uphills.
Of course, I offset any benefit I would've gotten from this run by inhaling two McDonald's Double Cheeseburgers less than a half hour after completion. Damn, they were tasty.
I run what I run so I can eat what I eat. Ha.
Splits
3.38 32:58 32:58 09:45
1.98 49:57 16:59 08:35
0.93 58:19 08:22 09:00
0.99 66:04 07:45 07:50 08:31
The JudyBats, "She's Sad She Said"
The Bats, "Straight Image"
WX at 1300: 37 (3), DP -2 (-19), BP 30.23 (1023), winds SW 9, RH 18%, sunny
Odometer 1: 255mi
Z3. No resting heart rate today; left the heart monitor at the house. It probably wouldn't be a legitimate resting heart rate anyway since I'm at work and this was one of the more hellaciously busy Mondays in recent memory.
I've been quite weenielike in the last few days. Yesterday would have marked a long run had I not had a competing demand of a paper I've been meaning to write for a correspondence course. I'd been sitting on the paper for about a month and it was time to kill it off so I can get to the business of actually finishing the course. In the meantime, my last bit of physical activity is solely what this blog says, so it's been FIVE FUCKING DAYS. That I can only average an 8:35 after five days of larditude is pretty goddamn pathetic.
No Hindu squats. I probably need to restart them.
I made the mistake today of wearing too much clothing for the run. For it only being 37 degrees it sure felt a lot warmer. It was warm enough today (from feel) that I probably could have gotten away with just wearing shorts. Of course, 37 is pretty warm given the sub-freezing temperatures that have been the norm in the last week.
I attribute the monstrously negative splits to the fact that this run is mostly uphill. Ugly, large grade percentage uphills.
Of course, I offset any benefit I would've gotten from this run by inhaling two McDonald's Double Cheeseburgers less than a half hour after completion. Damn, they were tasty.
I run what I run so I can eat what I eat. Ha.
Splits
3.38 32:58 32:58 09:45
1.98 49:57 16:59 08:35
0.93 58:19 08:22 09:00
0.99 66:04 07:45 07:50 08:31
Wednesday, January 19, 2005
5.1mi, 41:32
The Corrs, "Summer Sunshine" (that's wishful thinking today!)
The Smiths, "Some Girls Are Bigger Than Others"
The Ocean Blue, "Ballerina Out of Control"
WX at 0700: 15 (-9), DP 12 (-11), BP 30.47 (1031), Calm, RH 85%
Odometer 1: 247mi
Z3.
Resting heart rate before start = 49. I find this a little improbable, but apparently, this is bonafide. A resting heart rate that low makes me think I'm in better cardiovascular shape than I thought.
70 Hindu squats last night. The soreness in my legs is starting to abate, although like any new/unfamiliar exercise, I expect that will pass as my muscles get used to the new exercise and get progressively stronger.
While I don't see (nor should I expect) any short-term gain from these runs, I expect the run times will get faster as my legs get stronger (as should be the goal, or so I think). Averaging about 8-minute pace is not exceedingly fast...but I can live with that as steady state. Obviously I've run faster, but I think that'll have to wait until it gets warmer.
Speaking of which: I had frost hanging off my eyelashes and eyebrows, which caused the kids at the school bus stop to stare at me in amazement to the sound of "Whoa! Is that snow!" I can only think of having that happen two other times. The first time I recall it was at Fort Leavenworth, Kansas with about a foot of snow on the ground and the outside temperature being something like 11F.
There's a part of me that thinks I should probably ratchet my runs back up to the traditional 7.6/5 long-short combination, but I think I may hold off until a number of conditions hit:
1. I start waking up earlier.
2. My legs are used to doing Hindu squats and are no longer sore after at least 100 (although the goal will increase beyond that number)
3. It's not so damn cold.
The first half mile is the worst. That's when I can feel the cold seeping straight through my sweatshirt and t-shirt. I guess I could invest in technical running gear tops, but I'm cheap. And the cheap stuff works.
Splits
1.5 12:10 12:10 08:07
2.1 29:36 17:26 08:18
1.5 41:32 11:56 07:57 08:04
The Smiths, "Some Girls Are Bigger Than Others"
The Ocean Blue, "Ballerina Out of Control"
WX at 0700: 15 (-9), DP 12 (-11), BP 30.47 (1031), Calm, RH 85%
Odometer 1: 247mi
Z3.
Resting heart rate before start = 49. I find this a little improbable, but apparently, this is bonafide. A resting heart rate that low makes me think I'm in better cardiovascular shape than I thought.
70 Hindu squats last night. The soreness in my legs is starting to abate, although like any new/unfamiliar exercise, I expect that will pass as my muscles get used to the new exercise and get progressively stronger.
While I don't see (nor should I expect) any short-term gain from these runs, I expect the run times will get faster as my legs get stronger (as should be the goal, or so I think). Averaging about 8-minute pace is not exceedingly fast...but I can live with that as steady state. Obviously I've run faster, but I think that'll have to wait until it gets warmer.
Speaking of which: I had frost hanging off my eyelashes and eyebrows, which caused the kids at the school bus stop to stare at me in amazement to the sound of "Whoa! Is that snow!" I can only think of having that happen two other times. The first time I recall it was at Fort Leavenworth, Kansas with about a foot of snow on the ground and the outside temperature being something like 11F.
There's a part of me that thinks I should probably ratchet my runs back up to the traditional 7.6/5 long-short combination, but I think I may hold off until a number of conditions hit:
1. I start waking up earlier.
2. My legs are used to doing Hindu squats and are no longer sore after at least 100 (although the goal will increase beyond that number)
3. It's not so damn cold.
The first half mile is the worst. That's when I can feel the cold seeping straight through my sweatshirt and t-shirt. I guess I could invest in technical running gear tops, but I'm cheap. And the cheap stuff works.
Splits
1.5 12:10 12:10 08:07
2.1 29:36 17:26 08:18
1.5 41:32 11:56 07:57 08:04
A much better explanation of the training zones and z-notation
from http://www.cptips.com/hrmntr.htm
HEART RATE TRAINING ZONES
There are 5 training "zones" or heart rate ranges. These are arbitrary divisions and can differ from article to article or coach to coach. They are based on the increase in heart rate (and cardiac output) as the oxygen consumption of the exercising muscle increases, and the concept of the benefits of variable stress in developing the exercising muscle (heart or skeletal). As one moves up the hierarchy of training zones, exercise intensity increases and there is a shift from the use of fat as an energy source for the muscle cell to carbohydrate (below 70% MHR fat is burned preferentially). And as the MHR is reached, there is a shift in the muscle cell towards anaerobic (without oxygen) metabolism with increased lactic acid production.
The Heart Rate Intensity Zones are divided as follows:
- Zone 1 65% of MHR (recovery rides)
- Zone 2 65-72% of MHR (endurance events)
- Zone 3 73-80% of MHR (high level aerobic activity)
- Zone 4 84-90% of MHR (lactate threshold(LT,AT); time trialing)
- Zone 5 91-100% of MHR (sprints and anaerobic training)
The best approach is to stay below 80% of maximum heart rate (zones 1 to 3) on your easy days to build an aerobic base while allowing day to day recovery, and then push above 85% when it's time to go hard to improve your high level performance. But avoid training in the no man's land or mediocre middle at 80-85% of MHR where it's too difficult to maintain the pace for the long rides needed to build endurance and allow some recovery time, but not hard enough to significantly improve your aerobic performance and increase your lactate threshold.
Training programs should be individualized, but once a good base is developed early in the season with Zones 1 and 2 exertion, most programs contain the following elements.
Tuesday, January 18, 2005
5.1mi, 41:44
AC/DC, "Thunderstruck"
WX at 0700: 15 (-9), DP 3 (-16), BP 30.67 (1038), winds NNW 6, RH 56%, wind chill 6 (-14)
Odometer 2: 228mi
Z3 no man's land.
Resting heart rate before start = none today - forgot to take the reading.
There's a hidden story to what ended up being a significant negative split, and that lies in the 100 Hindu squats I did yesterday. I think to myself, how hard can this be? Just a hundred. Try them. My sets were done in 30, 30, 20, 20, and I woke up this morning with my thighs a lot tighter than I expected. I haven't done plyometrics in years, and they would probably help in a training program (if I actually got around to doing them). But these (in the absence of a weight room) are one of the things I intend to do if I'm really serious about increasing leg speed and power.
It was also pretty fucking cold this morning. Full snivel gear to include a balaclava and Thermax gloves and I was still freezing my ass off!
All other factors aside, though, today's time was respectable...although I need to get back into running every day rather than day on-day off because I'm being a lazy fatass.
Splits
1.5 12:19 12:19 08:13
2.1 29:52 17:33 08:21
1.5 41:44 11:52 07:55 08:06
WX at 0700: 15 (-9), DP 3 (-16), BP 30.67 (1038), winds NNW 6, RH 56%, wind chill 6 (-14)
Odometer 2: 228mi
Z3 no man's land.
Resting heart rate before start = none today - forgot to take the reading.
There's a hidden story to what ended up being a significant negative split, and that lies in the 100 Hindu squats I did yesterday. I think to myself, how hard can this be? Just a hundred. Try them. My sets were done in 30, 30, 20, 20, and I woke up this morning with my thighs a lot tighter than I expected. I haven't done plyometrics in years, and they would probably help in a training program (if I actually got around to doing them). But these (in the absence of a weight room) are one of the things I intend to do if I'm really serious about increasing leg speed and power.
It was also pretty fucking cold this morning. Full snivel gear to include a balaclava and Thermax gloves and I was still freezing my ass off!
All other factors aside, though, today's time was respectable...although I need to get back into running every day rather than day on-day off because I'm being a lazy fatass.
Splits
1.5 12:19 12:19 08:13
2.1 29:52 17:33 08:21
1.5 41:44 11:52 07:55 08:06
Sunday, January 16, 2005
6.14mi, 49:01
Tangerine Dream, "Le Parc"
Bettie Serveert, "Keepsake"
W.G. Snuffy Walden, opening credits to My So-Called Life
John Williams, "Duel of the Fates"
WX at 0700: 30.9 (-0.6), DP 21.9 (-5.6), BP 30.47 (1031), winds NNE 9, RH 68%, wind chill 23 (-5)
Odometer 1: 242mi
Z3. Some Z4, but not much.
Forgot my heart monitor, so no RHR reading this morning.
I was suddenly reminded of the fact that it'd been some ten years since the end of a show that I used to religiously watch. That show, of course, is My So-Called Life, which went on hiatus after about 15 Jan 1995.
Not so slow this morning, not so fast. Negative splits, though. I passed by some runners this morning and wondered whether I could catch them or not. I did on the way back. Competitive? Yes. Needlessly? Probably.
2.47: 20:10 (8:09)
6.14: 49:01 (7:59)
Bettie Serveert, "Keepsake"
W.G. Snuffy Walden, opening credits to My So-Called Life
John Williams, "Duel of the Fates"
WX at 0700: 30.9 (-0.6), DP 21.9 (-5.6), BP 30.47 (1031), winds NNE 9, RH 68%, wind chill 23 (-5)
Odometer 1: 242mi
Z3. Some Z4, but not much.
Forgot my heart monitor, so no RHR reading this morning.
I was suddenly reminded of the fact that it'd been some ten years since the end of a show that I used to religiously watch. That show, of course, is My So-Called Life, which went on hiatus after about 15 Jan 1995.
Not so slow this morning, not so fast. Negative splits, though. I passed by some runners this morning and wondered whether I could catch them or not. I did on the way back. Competitive? Yes. Needlessly? Probably.
2.47: 20:10 (8:09)
6.14: 49:01 (7:59)
Wednesday, January 12, 2005
5.1mi, 38:50
The Cure, "A Forest" (Trees mix)
The Cure, "A Forest" (Live at Orange, France)
The Cure, "Primary" (Live at Orange, France)
The Cure, "A Forest" (unplugged)
WX at 0700: 48 (9), DP 48 (9), BP 30.19 (1022), winds S 2, heavy fog, RH 100%
Odometer 2: 223mi
Z3, mostly Z4.
Resting heart rate before start = 56
I woke up late. I was planning on going 7.6 this morning, but with my late start, I needed to get back in time to go to work on time.
Today was fast, I think even a PR. A day of recovery, a spaghetti meal two days prior, and stretching the calf, illotibial band, hamstring, piriformis were all factors.
I think today might've been a good day for a 7.6 PR had I not woken up late. No problem, I'll save it for later.
Splits
1.5 11:06 11:06 07:24 (fastest 1.5 split ever on this course.)
2.1 27:23 16:17 07:45
1.5 38:50 11:27 07:38 07:32
The Cure, "A Forest" (Live at Orange, France)
The Cure, "Primary" (Live at Orange, France)
The Cure, "A Forest" (unplugged)
WX at 0700: 48 (9), DP 48 (9), BP 30.19 (1022), winds S 2, heavy fog, RH 100%
Odometer 2: 223mi
Z3, mostly Z4.
Resting heart rate before start = 56
I woke up late. I was planning on going 7.6 this morning, but with my late start, I needed to get back in time to go to work on time.
Today was fast, I think even a PR. A day of recovery, a spaghetti meal two days prior, and stretching the calf, illotibial band, hamstring, piriformis were all factors.
I think today might've been a good day for a 7.6 PR had I not woken up late. No problem, I'll save it for later.
Splits
1.5 11:06 11:06 07:24 (fastest 1.5 split ever on this course.)
2.1 27:23 16:17 07:45
1.5 38:50 11:27 07:38 07:32
Monday, January 10, 2005
5.1mi, 41:23
Eric Idle, "FCC Song"
Jane Wiedlin, "One Hundred Years of Solitude"
WX at 0700: 46 (8), DP 46 (8), BP 30.2 (1022), winds SSW 2, fog, RH 100%
Odometer 2: 217mi
Z3 steady with some increased work uphill.
Resting heart rate before start = 60.
I wasn't planning on going hard this morning. It was with some surprise that I ended up running markedly faster than I felt like I was going. Today also marked continuously negative splits through the run - which is good for a longer run. Racing longer races (10 miles, typically) I normally start slow so I can pick up some momentum passing other runners near the end of a race after they start to fade.
Today was supposed to be a recovery run and felt like it, but the splits don't really connote recovery. The litmus test will happen tomorrow on a hard run.
Splits
1.5 12:23 12:23 08:15
2.1 29:23 17:00 08:06
1.5 41:23 12:00 08:00 08:02
Jane Wiedlin, "One Hundred Years of Solitude"
WX at 0700: 46 (8), DP 46 (8), BP 30.2 (1022), winds SSW 2, fog, RH 100%
Odometer 2: 217mi
Z3 steady with some increased work uphill.
Resting heart rate before start = 60.
I wasn't planning on going hard this morning. It was with some surprise that I ended up running markedly faster than I felt like I was going. Today also marked continuously negative splits through the run - which is good for a longer run. Racing longer races (10 miles, typically) I normally start slow so I can pick up some momentum passing other runners near the end of a race after they start to fade.
Today was supposed to be a recovery run and felt like it, but the splits don't really connote recovery. The litmus test will happen tomorrow on a hard run.
Splits
1.5 12:23 12:23 08:15
2.1 29:23 17:00 08:06
1.5 41:23 12:00 08:00 08:02
Sunday, January 09, 2005
7.6mi, 58:06
Chris Stamey, "Insomnia"
Journey, "Only The Young"
Meco, Star Wars Theme disco remix (no shit.)
James Horner, "Futile Escape"
WX at 0900: 46 (8), DP 37 (3), BP 30.4 (1029), winds NE 10, RH 70%
Odometer 1: 235.5mi
Z3 no man's land to Z4.
First good quality fast run in a while. I think going out at 7:30 pace sabotaged the rest of the run since I didn't run my customarily fastest pace at the end. Either that, or I'm just getting tired.
Like the rest of the runs so far, though, I've been really unmotivated to get out and run, in spite of being able to turn out a fast run. I think either my current runs are getting stale, or I need to start cross-training at something else.
One other indicator I totally overlooked was resting heart rate. That warrants examination because it's supposed to be an accurate measure of overtraining. I guess I should start looking into it.
Splits
1.5 11:15 11:15 07:30
2.1 27:36 16:21 07:47
1.5 38:56 11:20 07:33
2.5 58:06 19:10 07:40 07:37
Journey, "Only The Young"
Meco, Star Wars Theme disco remix (no shit.)
James Horner, "Futile Escape"
WX at 0900: 46 (8), DP 37 (3), BP 30.4 (1029), winds NE 10, RH 70%
Odometer 1: 235.5mi
Z3 no man's land to Z4.
First good quality fast run in a while. I think going out at 7:30 pace sabotaged the rest of the run since I didn't run my customarily fastest pace at the end. Either that, or I'm just getting tired.
Like the rest of the runs so far, though, I've been really unmotivated to get out and run, in spite of being able to turn out a fast run. I think either my current runs are getting stale, or I need to start cross-training at something else.
One other indicator I totally overlooked was resting heart rate. That warrants examination because it's supposed to be an accurate measure of overtraining. I guess I should start looking into it.
Splits
1.5 11:15 11:15 07:30
2.1 27:36 16:21 07:47
1.5 38:56 11:20 07:33
2.5 58:06 19:10 07:40 07:37
Friday, January 07, 2005
Jump 60, Ste Mêre Eglise DZ, A/NT and static J
Chris Stamey, "Insomnia." Again.
Drop altitude 1500 feet AGL, time of drop approximately 1100
WX at 1100: 64(18), DP 51 (11), winds ENE 4 at surface, RH 63%
Today marked the first jump after the new year. It was eventful.
Mean effective winds this morning were almost zero. The wind drift indicator (a.k.a. "streamer" for the first pass) was completely vertical.
Today's JM duty was a tad controversial. I ended up taking a second pass over the DZ because I couldn't identify the panels marking the release point for the drop. I felt bad for two of my jumpers who were jumping combat equipment rather than Hollywood. I am so glad I don't have to jump combat equipment lines any more...at least not for the next advanced rating.
My second spot entailed seeing only one panel clearly. I was in the correct position, released at the right time, and more importantly, had not received "no drop" from the aircrew or safety.
There was one notable injury, and it happened on the same pass I jumped. A deployment bag and its static line brushed one jumper's head, burned the side of his neck, and pulled his ballistic helmet off. To add insult to injury, the adjusting buckle on his long continuous portion chin strap hooked onto his ear and gashed out a divot good enough to warrant a few stitches at the emergency room.
My jump itself was relatively clean. Good exit, although I need to be more diligent in verbally counting until opening shock. No riser burns, as I was jumping a size 4 parachute. However, the leg straps compressed two particularly sensitive pieces of anatomy. That's the hazard with a size 4, but testicular discomfort isn't anywhere as lasting as red scabs along the side of my face because I'm too big (nominally) for a size 3.
My landing was routine in spite of shifting winds. I'm getting enough experience where I think I can comfortably experiment with certain techniques that are considered advanced static line parachuting, at least with the MC1-1 series parachute. I've already used dumping air as a technique (a few months ago). The other thing I should try is flaring, but I need to do some homework before I do anything with that.
Five more to go. Schedule permitting, I might be able to knock those out as early as the end of February. I also received my orders authorizing me the Polish Parachutist Badge today. The next challenge is trying to find a place that actually has them.
Drop altitude 1500 feet AGL, time of drop approximately 1100
WX at 1100: 64(18), DP 51 (11), winds ENE 4 at surface, RH 63%
Today marked the first jump after the new year. It was eventful.
Mean effective winds this morning were almost zero. The wind drift indicator (a.k.a. "streamer" for the first pass) was completely vertical.
Today's JM duty was a tad controversial. I ended up taking a second pass over the DZ because I couldn't identify the panels marking the release point for the drop. I felt bad for two of my jumpers who were jumping combat equipment rather than Hollywood. I am so glad I don't have to jump combat equipment lines any more...at least not for the next advanced rating.
My second spot entailed seeing only one panel clearly. I was in the correct position, released at the right time, and more importantly, had not received "no drop" from the aircrew or safety.
There was one notable injury, and it happened on the same pass I jumped. A deployment bag and its static line brushed one jumper's head, burned the side of his neck, and pulled his ballistic helmet off. To add insult to injury, the adjusting buckle on his long continuous portion chin strap hooked onto his ear and gashed out a divot good enough to warrant a few stitches at the emergency room.
My jump itself was relatively clean. Good exit, although I need to be more diligent in verbally counting until opening shock. No riser burns, as I was jumping a size 4 parachute. However, the leg straps compressed two particularly sensitive pieces of anatomy. That's the hazard with a size 4, but testicular discomfort isn't anywhere as lasting as red scabs along the side of my face because I'm too big (nominally) for a size 3.
My landing was routine in spite of shifting winds. I'm getting enough experience where I think I can comfortably experiment with certain techniques that are considered advanced static line parachuting, at least with the MC1-1 series parachute. I've already used dumping air as a technique (a few months ago). The other thing I should try is flaring, but I need to do some homework before I do anything with that.
Five more to go. Schedule permitting, I might be able to knock those out as early as the end of February. I also received my orders authorizing me the Polish Parachutist Badge today. The next challenge is trying to find a place that actually has them.
Thursday, January 06, 2005
5.1mi, 40:35
Goo Goo Dolls, "Just The Same Old Reason"
New Order, "Round & Round"
There was some random song by Kylie Minogue that threatened to sneak in, but it didn't. Of course, every time I think of Kylie Minogue, I think of the movie Street Fighter. Yeah, the one derived from the video game. And I think of urban camouflage spandex. And Kylie Minogue. In urban camouflage spandex. Right.
WX at 0600: 59 (15), DP 57 (14), BP 29.97 (1014), winds SW 6, overcast, RH 93%
Odometer 2: 212mi
Z3 no man's land and a lot of Z4 oxygen debt. I was under a time crunch this morning.
Fast. Didn't feel like I was going to be fast this morning, but one major difference: stretching. I stretched the quadriceps, piriformis, and gluteus maximus/lower back before starting. Not for very long, but there was a major difference. The tightness in the quadriceps, particularly in uphill climbs, was gone today.
It could also be due to my utter lack of regularity in training this week. I can live with this set of splits, though. For now.
Splits
1.5 11:25 11:25 07:37
2.1 28:39 17:14 08:12
1.5 40:35 11:56 07:57 07:53
New Order, "Round & Round"
There was some random song by Kylie Minogue that threatened to sneak in, but it didn't. Of course, every time I think of Kylie Minogue, I think of the movie Street Fighter. Yeah, the one derived from the video game. And I think of urban camouflage spandex. And Kylie Minogue. In urban camouflage spandex. Right.
WX at 0600: 59 (15), DP 57 (14), BP 29.97 (1014), winds SW 6, overcast, RH 93%
Odometer 2: 212mi
Z3 no man's land and a lot of Z4 oxygen debt. I was under a time crunch this morning.
Fast. Didn't feel like I was going to be fast this morning, but one major difference: stretching. I stretched the quadriceps, piriformis, and gluteus maximus/lower back before starting. Not for very long, but there was a major difference. The tightness in the quadriceps, particularly in uphill climbs, was gone today.
It could also be due to my utter lack of regularity in training this week. I can live with this set of splits, though. For now.
Splits
1.5 11:25 11:25 07:37
2.1 28:39 17:14 08:12
1.5 40:35 11:56 07:57 07:53
Tuesday, January 04, 2005
5.1mi, 41:54
that dog., "Being With You"
John Williams, closing credits to Midway
James Horner, "Futile Escape"
WX at 0700: 55 (13), DP 51 (11), BP 30.28 (1025), winds SW 7, RH 87%
Odometer 2: 207mi
Z3.
I really didn't feel like running this morning. I really, really didn't feel like running this morning. I really didn't feel like doing much of a fucking thing at all, frankly.
In spite of this, I ran one my faster short loops at a remarkably relaxed pace (although my quadriceps were still tight and a little tired). I also thought to myself how glad I was that x-moose is finally fucking over.
Yes, I hate fucking x-moose.
Splits
1.5 12:10 12:10 08:07
2.1 29:45 17:35 08:22
1.5 41:54 12:09 08:06 08:08
John Williams, closing credits to Midway
James Horner, "Futile Escape"
WX at 0700: 55 (13), DP 51 (11), BP 30.28 (1025), winds SW 7, RH 87%
Odometer 2: 207mi
Z3.
I really didn't feel like running this morning. I really, really didn't feel like running this morning. I really didn't feel like doing much of a fucking thing at all, frankly.
In spite of this, I ran one my faster short loops at a remarkably relaxed pace (although my quadriceps were still tight and a little tired). I also thought to myself how glad I was that x-moose is finally fucking over.
Yes, I hate fucking x-moose.
Splits
1.5 12:10 12:10 08:07
2.1 29:45 17:35 08:22
1.5 41:54 12:09 08:06 08:08
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