50 minutes on the elliptical trainer, 31 JAN 06, COB Speicher IZ

Nothing on the iThink.

WX at 0800: 34, DP 32, BP 30.17, 3@100 pcdy

Odometer 3: 420.0mi

Z2.

50 minutes on the elliptical fucking killed me. I was toast. That was followed by 10 minutes of ab work and about 20 minutes of catharsis on upper body machines.

Oddly, it didn’t seem that cold to me. Maybe I’m actually getting used to it – or the fact that it’s only 3 KIAS at surface had something to do with it.

9.4mi, 78:42, 30 JAN 06, COB Speicher IZ

Limp Bizkit and DMX, “Rollin’” (Rap remix)
Samuel Barber, Agnus Dei (featured in the computer game Homeworld)

WX at 0800: 34, DP 30, BP 30.15, 6@260 clear

Odometer 4: 249.9mi

Z3.

Today didn’t really feel any colder than yesterday...except it was almost freezing. In spite of that, I decided to go with one less piece of snivel gear, namely a hat. That was actually probably a good thing as it had heated up to a grand total of 37 degrees Fahrenheit by the time I finished.

There was a song by New Model Army stuck in my head this morning, but I can’t place the name of the song and I really have no idea where it came from. I really can’t explain the colossal shift in gears required to go from Limp Bizkit and DMX to a choral arrangement of Samuel Barber’s Adagio for Strings. It works, though.

Today was supposed to be a tempo run. Tempo in theory should have been slow warmup, 10K race, slow warmdown. Instead, today ended up being a Z3 run at right around the planned marathon pace. This is a good sign. I wasn’t really trying that hard either.

SGMT AGGRG SEGMT PERMI AVGPC DIST LSA South
0.38 0:02:53 02:53 07:35 07:35 0.38 Hardball
0.87 0:10:04 07:11 08:15 08:03 1.25 101 Hwy
1.34 0:21:42 11:38 08:41 08:23 2.59 Pax Turnoff
1.34 0:33:15 11:33 08:37 08:28 3.93 Corner
0.77 0:39:47 06:32 08:29 08:28 4.70 LSA South
0.77 0:46:07 06:20 08:14 08:26 5.47 Corner
1.34 0:57:11 11:04 08:16 08:24 6.81 Pax Turnoff
1.34 1:08:35 11:24 08:30 08:25 8.15 101 Hwy
0.87 1:15:49 07:14 08:19 08:24 9.02 Dirtball
0.38 1:18:42 02:53 07:35 08:22 9.40 Start

5.8mi, 51:05, 29 JAN 06, COB Speicher IZ

Samuel Barber, Agnus Dei (featured in the computer game Homeworld)

WX at 0800: 37, DP 36, BP 30.19, 6@310 clear

Odometer 3: 418.2mi

Z2-Z3.

Today was cold, but I didn’t think I was going as unintentionally fast as I was at the end. What I didn’t count on was steady acceleration – but I also had wind working in my benefit. Today was supposed to be a fairly easy 6 in preparation for 9 miles at tempo tomorrow.

The Agnus Dei is better known (and heard) as the Adagio for Strings, which stemmed from a search for some stuff I was doing last night on the game Freespace2. Unintentionally, I’d come across a discussion about game music, which touched on this, from the end of the game Homeworld. For a slightly different take on Barber’s piece, I really like it in spite of some its more glaring errors of intonation. It’s a little faster, which is probably why I could get away with using it this morning, since most settings of the Adagio for Strings wouldn’t work for long distance running – the cadence is far too slow.

SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouses
0.38 00:00 00:00 00:00 00:00 0.38 Hardball to Bastogne
0.29 06:19 06:19 21:47 09:26 0.67 to Barricade Rd
1.39 19:02 12:43 09:09 09:14 2.06 Crackhouse Y-split
1.66 33:25 14:23 08:40 08:59 3.72 Around the Crackhouses
1.40 45:26 12:01 08:35 08:52 5.12 Back to Intersection
0.30 47:57 02:31 08:23 08:51 5.42 Dirtball
0.38 51:05 03:08 08:15 08:48 5.80 Start

4.0mi, 40:14, 27 JAN 06, COB Speicher IZ

Craig Safan, “Into the Starscape”

WX at 0800: 46, DP 45, BP 30.10, 4@010, overcast

Odometer 4: 240.5mi

Z2.

Today was a day deliberately intended not to go long or hard. While the plan calls for 3 miles, it’s actually 4, albeit at recovery pace. Probably too slow, but in all honesty, that’s fine. It burns fat and it doesn’t break things down, and I’ll get my hard/long runs in on 29 and 30 JAN respectively. Tomorrow is a “do nothing but eat” day. Maybe I’ll do some weight work later enroute to dinner. Maybe not.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run
1.10 11:21 11:21 10:19 10:19 1.10 Short Air Assault to split
1.67 27:16 15:55 09:32 09:51 2.77 Around the Crackhouses
1.20 40:14 12:58 10:48 10:08 3.97 Split to short Air Assault

55 min on elliptical trainer, 26 JAN 06, COB Speicher IZ

None.

WX at 0800: 52, DP 50, BP 29.92, 5@variable mist post-rain

Odometer 4: 236.5mi equivalent.

Z2 start to Z3 finish.

It rained last night hard enough to foul the roads. I elected for 50 minutes on the elliptical doing virtual hills with a 5-minute warmdown. 10 minute abdominal workout followed. The roads are drying today, so it should be much better conditions for a run tomorrow.

5.2mi, 51:02, 25 JAN 06, COB Speicher IZ

Madder Rose, “Margaret”

WX at 0900: 50, DP 48, BP 30.05, 10@150 mist/light rain

Odometer 3: 412.2mi

Z2.

Oops. I was only supposed to go 3 easy, but ended up going 5. I’m not too bent out of shape about it due to my existing mileage base. I guess I’ll go easy tomorrow, maybe 4 instead, then plan for 3 miles of wogging on Friday.

SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:38 03:38 09:34 09:34 0.38 Hardball
0.85 12:16 08:38 10:09 09:58 1.23 101 Hwy
1.39 26:08 13:52 09:59 09:58 2.62 Hammerhead
1.39 39:26 13:18 09:34 09:50 4.01 Main Drag
0.85 47:44 08:18 09:46 09:49 4.86 Dirtball
0.38 51:02 03:18 08:41 09:44 5.24 Start

11.4mi, 1:44:01, 23 JAN 06, COB Speicher IZ

Trey Parker, “America, Fuck Yeah”
Dmitri Shostakovich, Piano Concerto No. 2, Allegro

WX at 1300: 46, DP 36, BP 30.13, 7@60 haze and dust

Odometer 4: 234.2mi

Z2 start, Z3 finish.

Based on when I thought I was going to get out of theater, I realized that I will most likely stay through the Camp Speicher Half Marathon and Marathon. Consequently, I decided to shift to Hal Higdon’s Intermediate-I marathon training program, but got a late start. It’s actually not so hard, although I’m sure I’ll feel it tomorrow. I think it’s doable, though. The discipline is the hard part.

SGMT AGGRG SEGMT PERMI AVGPC DIST not quite 12 miles
0.40 0:03:32 03:32 08:50 08:50 00.40 Hardball
0.85 0:11:39 08:07 09:33 09:19 01.25 101 Hwy
1.34 0:24:50 13:11 09:50 09:35 02.59 Pax Turnoff
1.34 0:37:10 12:20 09:12 09:27 03.93 Corner
0.77 0:44:01 06:51 08:54 09:22 04.70 LSA South
1.01 0:53:21 09:20 09:14 09:21 05.71 Bunker
1.02 1:02:20 08:59 08:48 09:16 06.73 LSA South
0.76 1:09:06 06:46 08:54 09:14 07.49 Corner
1.31 1:21:05 11:59 09:09 09:13 08.80 Pax Turnoff
1.36 1:33:29 12:24 09:07 09:12 10.16 101 Hwy
0.86 1:40:53 07:24 08:36 09:09 11.02 Dirtball
0.38 1:44:01 03:08 08:15 09:07 11.40 Start

50 min on elliptical, 21 JAN 06, COB Speicher IZ

None.

WX at 1800: 41, DP 27, BP 30.18, 13G22@300 severe dust storm, vis 0.125mi

Odometer 3 equivalent: 407.0mi

Z3.

With the massive dust storm kicking around, I decided to go hit the elliptical machine, so I did 45 minutes of hills and 5 minutes of easy finish. Today marks a decision to shift to a more deliberate marathon training schedule. It also entailed some weight work, which I need to be more conscientious about doing. Next run entails 12 miles of LSD at no faster than 9 minute pace. I think that actually should be pretty straightforward.

3.9mi, 38:38, 20 JAN 06, COB Speicher IZ

Craig Safan, “Into the Starscape” from The Last Starfighter
Emerson Hart, “Generation”

WX at 0800: 39, DP 37, BP 30.24, 5@variable pcldy

Odometer 4: 222.2mi

Z1.

This is absolutely the most inveterate wogging I’ve ever done. I still feel like ass. Part of the reason behind it might be the four miles I walked additional to my 8.3mi run yesterday. Some of it could be possible overtraining. Some of it could be lack of sleep, too.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run
1.10 11:02 11:02 10:02 10:02 1.10 Short Air Assault to split
1.67 27:46 16:44 10:01 10:01 2.77 Around the Crackhouses
1.10 38:38 10:52 09:53 09:59 3.87 Split to short Air Assault

8.3mi, 74:15, 19 JAN 06 , COB Speicher IZ

Silverstein, “Defend You”
Bob Mould, “Paralyzed”
Bob Mould, “Underneath Days”

WX at 0800: 39, DP 36, BP 30.26, 2@120 pcdy

Odometer 3: 411.3 mi

Z2.

Today’s run was supposed to be some easy LSD, which was for the most part the case. I thought I was going about 9 minute pace...which I guess to be the case until the end. I need to look at the first distances I hit because I don’t think it’s really .38 from where I am to the first split. I have a hard time visualizing going that fast for that little effort.

Tomorrow needs to be a short easy run. Maybe some upper body work might be in order too.

SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 03:32 03:32 09:18 09:18 0.38 Hardball
0.87 11:40 08:08 09:21 09:20 1.25 101 Hwy
1.36 23:40 12:00 08:49 09:04 2.61 Pax Turnoff
1.59 37:54 14:14 08:57 09:01 4.20 End of Pax Turnoff
1.58 52:00 14:06 08:55 09:00 5.78 Pax Turnoff
1.35 63:43 11:43 08:41 08:56 7.13 101 Hwy
0.87 71:15 07:32 08:40 08:54 8.00 Dirtball
0.38 74:15 03:00 07:54 08:52 8.38 Start

5.8mi, 43:48, 17 JAN 06, COB Speicher IZ

Limp Bizkit and DMX, “Rollin’”
Housewife, “Channel Noir”

WX at 1800: 45, DP 36, BP 30.18, 3@300 clear

Odometer 4: 221.3mi

Z4.

Today was a catharsis run in every sense of the phrase. I started out fast and continued going faster. Based on quarter splits I was just burning energy out of sheer frustration. What resulted was the fastest run I’ve done over this distance in a very, very, long time. The very high positive splits on the center two splits were a deliberate effort to gain energy for a hard pace returning, and it paid off.

I should not do this again for a long while, though. Therapeutic, but not a good thing to do more than once or twice a month at this level of intensity. I don’t think I even race this hard most of the time.

SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouses
0.38 02:48 02:48 07:22 07:22 0.38 Hardball to Bastogne
0.29 04:52 02:04 07:08 07:16 0.67 to Barricade Rd
1.39 15:52 11:00 07:55 07:42 2.06 Crackhouse Y-split
1.66 28:44 12:52 07:45 07:43 3.72 Around the Crackhouses
1.40 38:52 10:08 07:14 07:35 5.12 Back to Intersection
0.30 41:05 02:13 07:23 07:35 5.42 Dirtball
0.38 43:48 02:43 07:09 07:33 5.80 Start

5.8mi, 48:15, 15 JAN 06, COB Speicher IZ

Suddenly, Tammy!, “Hard Lesson”
Better Than Ezra, “In The Blood”
Gordon Goodwin and his Big Phat Band, “The Jazz Police”

WX at 0900: 39, DP 36, BP 30.09, 3@variable clear

Odometer 3: 403.0mi

Z3 with some segments of Z4.

I was thinking about going easy for today, but I realized my normal running partner (and my enforced conscience) is not here this morning since he was headed to another location. Today ended up turning into another tempo run of slightly lesser intensity than yesterday. I figure tomorrow’s going to be an easy if not rest day so I can afford two hard days.

SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouses
0.38 02:51 02:51 07:30 07:30 0.38 Hardball to Bastogne
0.29 05:09 02:18 07:56 07:41 0.67 to Barricade Rd
1.39 16:57 11:48 08:29 08:14 2.06 Crackhouse Y-split
1.66 30:48 13:51 08:21 08:17 3.72 Around the Crackhouses
1.40 42:12 11:24 08:09 08:15 5.12 Back to Intersection
0.30 44:40 02:28 08:13 08:14 5.42 Dirtball
0.38 48:15 03:35 09:26 08:19 5.80 Start

8.3mi, 68:39, 14 JAN 06, COB Speicher IZ

Limp Bizkit and DMX, “Rollin” (remix)
Corrosion of Conformity, “What(?)”
The Corrs, “No More Cry”
mewithoutYou, “January 1979”

WX at 1100: 50, DP 45, BP 30.06, 9@310 clear

Odometer 4: 215.5mi

Z4.

I wanted a hard tempo run, and got it. What I didn’t count on was the wind. I note the second 101 Hwy listing where I definitely felt a shift in speed. I think some of that is attributed to the wind that was coming in, but I actually had more tailwind coming into that stretch.

The ground was getting drier, so the amount of mud I ran through was greatly minimized.

No rain in the forecast coming up, so that’s a good sign. Tomorrow needs to be an easy day.

SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 02:53 02:53 07:35 07:35 0.38 Hardball
0.87 10:08 07:15 08:20 08:06 1.25 101 Hwy
1.36 21:30 11:22 08:21 08:14 2.61 Pax Turnoff
1.59 35:00 13:30 08:29 08:20 4.20 End of Pax Turnoff
1.58 47:50 12:50 08:07 08:17 5.78 Pax Turnoff
1.35 58:29 10:39 07:53 08:12 7.13 101 Hwy
0.87 65:42 07:13 08:18 08:13 8.00 Dirtball
0.38 68:39 02:57 07:46 08:12 8.38 Start

4.38+0.87mi, 48:35, 13 JAN 06, COB Speicher IZ

Hilary Duff, “Come Clean” (2005 Remix)

WX at 0810: 43, DP 43, BP 30.16, 4@350 mist

Odometer 3: 397.2mi

Z2-Z3.

Slow, relatively speaking. My running partner wasn’t feeling as up to a tempo run, so I’ll hit that tomorrow since he sleeps in on Saturdays. 10 minutes of situps as the intermission for today’s run. Nothing fancy...but in the interest of not overtraining, it’s probably not a bad idea. Additionally, it entails forced work on other things beyond just running. Tomorrow entails a fast tempo run if I can get one in. The ground is starting to dry out, so I’m optimistic it won’t completely suck.

4.38+0.87mi, about 50 minutes, 11 JAN 06, COB Speicher IZ

Velvet Crush, “Atmosphere”

WX at 0800: 45, DP 43, BP 30.03, 8@100 pcdy

Odometer 4: 207.2mi

Z2-Z3.

Today was a day in forced discipline. The guy I was running with was adamant that I not jackrabbit the start, which is a legitimate hazard. Today was cold and windy enough to warrant wearing a jacket and hat and gloves for the first time in a while.

I have today’s sunrise (picturesque, mind you, if you can be in this country) to blame for my Velvet Crush attack, but that was offset by the excessively loud emo music I had to deal with when doing 10 minutes of ab work at the gym before running the .8 miles back to the CHU.

50 minutes on elliptical trainer, 10 JAN 06, COB Speicher IZ

None.

WX at 0800: 39, DP 39, BP 30.06, 3@100 smoke fog

Odometer 3: 392 mi equivalent.

Z3. Target HR was 150 (80%), reduced to 140.

Roads are still muddy, and after a rocket landed less than 50m away from one of the roads I normally run on (and about 200m away from my sleep trailer) 30 minutes prior to our start, my starting run to the gym was a little brisk...probably at about 8 minutes per mile. Return jog was at a much more deliberate pace...like wogging.

As I got warmed up, I had to switch it to manual to get enough work in to maintain caloric expenditure...and keep my heart rate high enough to stay at the desired rate.

The prior day’s reading of 177 was probably all water weight. I was back to my usual 180 a day later.

50 minutes on elliptical trainer, 9 JAN 06, COB Speicher IZ

None.

WX at 0800: N/A.

Odometer 4: 202mi equivalent.

Z2. Running mostly at heart rate 122, about 65%.

Recovery and some situp work. I ate a lot, not for any good reason. I was just hungry. I did weigh in at 177, two pounds under tape cutoff. That’s a great sign.

8.4mi, 68:14, 8 JAN 06, COB Speicher IZ

Body Count, “Bowels of the Devil”
Trey Parker, “America, Fuck Yeah”
Juliana Hatfield, “Perfection”

WX at 1600: 54, DP 48, BP 29.93, 5@variable wet ground from heavy rainfalls the two days prior, partly cloudy.

Odometer 3: 390.2mi

Z3 steady state with Z3-Z4 finish.

I wasn’t sure what I was going to do, but with the amount I’ve been eating over the last few days, I needed to go out and do something. I really need to make a conscious effort to eat less or any deliberate weight loss isn’t going to happen...and I really like to be under the tape cutoff for weight. I usually ride the edge, as a casual reader would note every six months or so.

Today was unusual as wind was a major factor on this one. There was a sizeable difference in perceived level of effort as well as split timing in and out as I wasn’t fighting wind on the way back. By the time I’d hit about 35 minutes (the turnaround point for this one) I was fully warmed up and moving much more smoothly. The leg PERMI paces are indicative of not having to fight wind on the way back, as my 7:44 average pace was not at a particularly killing pace.

I entertained the thought of doing some upper body work at the gym, but I think that’ll wait for tomorrow.

SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 02:58 02:58 07:48 07:48 0.38 Hardball
0.87 10:11 07:13 08:18 08:09 1.25 101 Hwy
1.36 21:44 11:33 08:30 08:20 2.61 Pax Turnoff
1.59 35:09 13:25 08:26 08:22 4.20 End of Pax Turnoff
1.58 47:53 12:44 08:04 08:17 5.78 Pax Turnoff
1.35 58:20 10:27 07:44 08:11 7.13 101 Hwy
1.25 68:14 09:54 07:55 08:09 8.38 Start

4.8+0.4mi, 45:00, 6 JAN 06, COB Speicher IZ

None.

WX at 0800: 48, DP 28, BP 30.23, 2@90 smoke haze

Odometer 3: 381.8mi

Z2-3.

Maybe yesterday wasn’t Z2 work since I was totally dead today. Today turned into the recovery run that yesterday probably should have been. Today also involved the Ten Minute Abs workout, courtesy of one my coworkers.

1.8mi + 30 minutes on the elliptical, 5 JAN 06, COB Speicher IZ

Velocity Girl, “Finest Hour”

WX at 0700: no reading (indoors)

Odometer 4: 200mi based on relative equivalent mileage

Z2.

Nothing is worse than waking up at 4:55am and not being able to get back to sleep. After about an hour of trying to get back to sleep I decided to go to the gym. After yesterday’s run, I decided on an easy day on the elliptical trainer and some upper body work on the weights. The first thing I realized the gyms here do NOT have is a low row. That’s unfortunate, as I was really looking forward to it.

That just underscores how much I’m really looking forward to going to Fort Leavenworth, where there are two Concept2 Model C rowers.

Weight work concentrated on triceps (a traditionally weak area) and some work on the rest of the upper body.

8.4mi, 71:00, 4 JAN 06, COB Speicher IZ

Cruiserweight, “To Be Quite Honest”
The Bats, “Courage”
The Murmurs, “Genius”
J.S. Bach, Double Concerto for Two Violins and Orchestra in d minor, BWV 1043, III. Allegro

WX at 1600: 63, DP 27, BP 30.28, 3@290 clear

Odometer 3: 376.6mi

Z3.

I really didn’t feel like going out today, but I knew I couldn’t continue to eat what I’ve been eating over the last few days and still stave off running. Today wasn’t fast, but it wasn’t slow either. The easy start ensured a good set of negative splits.

I did manage to get a blister on my left foot. I’m not sure how that happened, but by the time I felt it, it was too late to fix. I’m hoping it’ll resolve quickly with some Bodyglide.

I haven’t gotten back into lifting; probably later this week if not next week. The speed and strength improvements from adding it to the running repertoire make it more than worth the extra time involved.

Still wish I had a Concept2 out here.

SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 03:04 03:04 08:04 08:04 0.38 Hardball
0.87 10:52 07:48 08:58 08:42 1.25 101 Hwy
1.36 22:28 11:36 08:32 08:36 2.61 Pax Turnoff
1.59 36:11 13:43 08:38 08:37 4.20 End of Pax Turnoff
1.58 49:28 13:17 08:24 08:33 5.78 Pax Turnoff
1.35 60:49 11:21 08:24 08:32 7.13 101 Hwy
0.87 68:05 07:16 08:21 08:31 8.00 Dirtball
0.38 71:00 02:55 07:41 08:28 8.38 Start

5.8mi, 48:15, 2 JAN 06, COB Speicher IZ

Jane Siberry, “The Long Pirouette”
Jackknife Lee remix of Bach’s Ave Maria from the film 28 Days Later

WX at 1700: 57, DP 27, BP 30.21, 4@120 haze

Odometer 4: 196.4mi

Z2-3.

Today was supposed to be some light wogging. It was a little faster than that, but it served its purpose in that it wasn’t a killer run. In spite of low relative effort, it was still comparatively fast. It could have been because I was running in the afternoon, but my circadian rhythms are all fucked up since I stayed up until 4:00am doing work that I stopped because I’d hit the law of diminishing returns (and when I start touch-typing in my sleep, it’s time to stop).

If I’m averaging 8:19 for an easy run, that’s a great sign. Now I need to start working on weight.

SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouses
0.38 03:01 03:01 07:56 07:56 0.38 Hardball to Bastogne
0.29 05:32 02:31 08:41 08:16 0.67 to Barricade Rd
1.39 17:14 11:42 08:25 08:22 2.06 Crackhouse Y-split
1.66 31:05 13:51 08:21 08:21 3.72 Around Crackhouses
1.40 43:02 11:57 08:32 08:24 5.12 Back to Intersection
0.30 45:28 02:26 08:07 08:23 5.42 Dirtball
0.38 48:15 02:47 07:19 08:19 5.80 Start

5.6mi, 44:32, 1 JAN 06, COB Speicher IZ

Liz Story, “Things With Wings”
Limp Bizkit, “Rollin’” (no shit.)

WX at 0800: 34, DP 18, BP 30.29, 2@290 clear

Odometer 4: 188.6mi

Z4 start, Z3 steady state, Z4 finish.

Good god was it fucking cold this morning! I started out too fast as a result and probably finished slower than I would’ve liked. In spite of that, I was running a 7:57 pace overall but I know I was going under 7:30 in the first mile since I thought it was in the 40s, not the 30s, and I was wearing shorts and a long-sleeve shirt. Oops.