Weezer, cover of Oasis, “Wonderwall” (no shit.)
Midnight Oil, “Forgotten Years”
WX at 0700: 55, DP 37, BP 30.08, calm smoke
WX at 0800: 64, DP 41, BP 30.10, 1@350 haze
Odometer 1: 134.1mi
Z2.
I was tired, very tired. Probably wouldn’t have run had I not been meaning to meet someone. Total wogging, and I wasn’t good for anything faster than that. I will really enjoy not running tomorrow.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crack Buttonhook
0.38 03:35 03:35 09:26 09:26 0.38 Hardball to Bastogne
0.29 06:28 02:53 09:57 09:39 0.67 to Barricade Rd
1.39 20:46 14:18 10:17 10:05 2.06 Crackhouse Y-split
2.76 48:05 27:19 09:54 09:59 4.82 Short Air Assault
0.54 53:21 05:16 09:45 09:57 5.36 Corner and back
Friday, March 31, 2006
Thursday, March 30, 2006
8.4mi, 73:33, 30 MAR 06, COB Speicher IZ
Rush, “Cold Fire”
Rush, “Bravado”
WX at 0700: no observation
Odometer 4: 397.7mi
Z2 start, Z3 finish.
I can generally tell when I’m running with a tailwind what the wind speed is. Today was a day where even with a full tailwind I was still running with a noticeable push. This meant incredible suck as I turned into the wind for a finish. What surprised me was the relative intensity of the finish. Slow start on a fairly clear day resulted in a hard finish where I was determined to hold speed to the finish. Today was a good run.
SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 03:25 03:25 08:59 08:59 0.38 Hardball
0.87 11:23 07:58 09:09 09:06 1.25 Lifeliner
1.36 23:52 12:29 09:11 09:09 2.61 101 to Pax Turnoff
1.59 38:17 14:25 09:04 09:07 4.20 End of Pax Turnoff
1.58 51:43 13:26 08:30 08:57 5.78 Thunder to 101
1.35 62:59 11:16 08:21 08:50 7.13 101 Hwy to Lifeliner
0.87 70:24 07:25 08:31 08:48 8.00 Dirtball
0.38 73:33 03:09 08:17 08:47 8.38 Start
Rush, “Bravado”
WX at 0700: no observation
Odometer 4: 397.7mi
Z2 start, Z3 finish.
I can generally tell when I’m running with a tailwind what the wind speed is. Today was a day where even with a full tailwind I was still running with a noticeable push. This meant incredible suck as I turned into the wind for a finish. What surprised me was the relative intensity of the finish. Slow start on a fairly clear day resulted in a hard finish where I was determined to hold speed to the finish. Today was a good run.
SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 03:25 03:25 08:59 08:59 0.38 Hardball
0.87 11:23 07:58 09:09 09:06 1.25 Lifeliner
1.36 23:52 12:29 09:11 09:09 2.61 101 to Pax Turnoff
1.59 38:17 14:25 09:04 09:07 4.20 End of Pax Turnoff
1.58 51:43 13:26 08:30 08:57 5.78 Thunder to 101
1.35 62:59 11:16 08:21 08:50 7.13 101 Hwy to Lifeliner
0.87 70:24 07:25 08:31 08:48 8.00 Dirtball
0.38 73:33 03:09 08:17 08:47 8.38 Start
Wednesday, March 29, 2006
5.24mi, 44:25, 29 MAR 06, COB Speicher IZ
Rush, “The Analog Kid”
Tears for Fears, “Goodnight Song”
WX at 0800: 57, DP 48, BP 29.91, 4@320 partly cloudy
Odometer 1: 128.7mi
Z3.
Today was a poorly paced run at start and finish. The Dirtball leg was punctuated by ten minutes of abdominal work, after which I was much slower.
Today’s start was far, far too fast. To clear the first .4 at 7:38 pace is just poor pacing. It also indicates not listening to my body correctly.
Tomorrow will be 8, tempo. It will suck, I think.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 02:54 02:54 07:38 07:38 0.38 Hardball
0.85 10:24 07:30 08:49 08:27 1.23 101 Hwy
1.39 22:03 11:39 08:23 08:25 2.62 Hammerhead
1.39 33:35 11:32 08:18 08:22 4.01 Main Drag
0.85 41:13 07:38 08:59 08:29 4.86 Dirtball
0.38 44:25 03:12 08:25 08:29 5.24 Start
Tears for Fears, “Goodnight Song”
WX at 0800: 57, DP 48, BP 29.91, 4@320 partly cloudy
Odometer 1: 128.7mi
Z3.
Today was a poorly paced run at start and finish. The Dirtball leg was punctuated by ten minutes of abdominal work, after which I was much slower.
Today’s start was far, far too fast. To clear the first .4 at 7:38 pace is just poor pacing. It also indicates not listening to my body correctly.
Tomorrow will be 8, tempo. It will suck, I think.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 02:54 02:54 07:38 07:38 0.38 Hardball
0.85 10:24 07:30 08:49 08:27 1.23 101 Hwy
1.39 22:03 11:39 08:23 08:25 2.62 Hammerhead
1.39 33:35 11:32 08:18 08:22 4.01 Main Drag
0.85 41:13 07:38 08:59 08:29 4.86 Dirtball
0.38 44:25 03:12 08:25 08:29 5.24 Start
Tuesday, March 28, 2006
3.9mi, 37:24, 28 MAR 06, COB Speicher IZ
Rush, “The Analog Kid”
WX at 0800: 66, DP 41, BP 29.89, 2@variable
Odometer 4: 389.3mi
Z2. All recovery.
Good god did I feel smoked. I normally don’t run the day after a long run, but yesterday wasn’t that long. Today’s easy run was probably therapeutic, though. Tomorrow entails 5 at marathon pace.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run
1.10 10:44 10:44 09:45 09:45 1.10 Short Air Assault to split
1.67 26:31 15:47 09:27 09:34 2.77 Around Crackhouses
1.10 37:24 10:53 09:54 09:40 3.87 Split to short Air Assault
WX at 0800: 66, DP 41, BP 29.89, 2@variable
Odometer 4: 389.3mi
Z2. All recovery.
Good god did I feel smoked. I normally don’t run the day after a long run, but yesterday wasn’t that long. Today’s easy run was probably therapeutic, though. Tomorrow entails 5 at marathon pace.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run
1.10 10:44 10:44 09:45 09:45 1.10 Short Air Assault to split
1.67 26:31 15:47 09:27 09:34 2.77 Around Crackhouses
1.10 37:24 10:53 09:54 09:40 3.87 Split to short Air Assault
Monday, March 27, 2006
11.0mi, 98:22, 27 MAR 06, COB Speicher IZ
50 Foot Wave, “Long Painting”
50 Foot Wave, “Hot Pink, Distorted”
50 Foot Wave, “Diving”
50 Foot Wave, “Dog Days”
50 Foot Wave, “The Fuchsia Wall”
WX at 0700: 54, DP 43, BP 29.95, 3@280 haze partly cloudy
WX at 0800: 61, DP 45, BP 29.96, 4@340 partly cloudy
Odometer 1: 123.4mi
Z3 first leg, Z2 last leg.
I have no idea what sparked this massive onslaught of Kristin Hersh. It could be that there’s just something strangely therapeutic about hearing Kristin Hersh screaming full tilt in the latest post-punk manifestation of her music. I don’t know what it is about Throwing Muses and its spinoffs that draws me back for more.
SGMT AGGRG SEGMT PERMI AVGPC DIST 11 miles in 2 legs
0.38 03:11 03:11 08:23 08:23 0.38 Hardball to Bastogne
0.29 05:40 02:29 08:34 08:27 0.67 to Barricade Rd
1.39 17:53 12:13 08:47 08:41 2.06 Crackhouse Y-split
1.66 32:18 14:25 08:41 08:41 3.72 Around Crackhouses
1.40 43:51 11:33 08:15 08:34 5.12 Back to Intersection
0.30 46:22 02:31 08:23 08:33 5.42 Dirtball
0.38 49:30 03:08 08:15 08:32 5.80 Start
0.38 53:00 03:30 09:13 08:35 6.18 Hardball
0.85 61:14 08:14 09:41 08:43 7.03 101 Hwy
1.39 73:40 12:26 08:57 08:45 8.42 Hammerhead
1.39 86:59 13:19 09:35 08:52 9.81 Main Drag
0.85 94:54 07:55 09:19 08:54 10.66 Dirtball
0.38 98:22 03:28 09:07 08:55 11.04 Start
50 Foot Wave, “Hot Pink, Distorted”
50 Foot Wave, “Diving”
50 Foot Wave, “Dog Days”
50 Foot Wave, “The Fuchsia Wall”
WX at 0700: 54, DP 43, BP 29.95, 3@280 haze partly cloudy
WX at 0800: 61, DP 45, BP 29.96, 4@340 partly cloudy
Odometer 1: 123.4mi
Z3 first leg, Z2 last leg.
I have no idea what sparked this massive onslaught of Kristin Hersh. It could be that there’s just something strangely therapeutic about hearing Kristin Hersh screaming full tilt in the latest post-punk manifestation of her music. I don’t know what it is about Throwing Muses and its spinoffs that draws me back for more.
SGMT AGGRG SEGMT PERMI AVGPC DIST 11 miles in 2 legs
0.38 03:11 03:11 08:23 08:23 0.38 Hardball to Bastogne
0.29 05:40 02:29 08:34 08:27 0.67 to Barricade Rd
1.39 17:53 12:13 08:47 08:41 2.06 Crackhouse Y-split
1.66 32:18 14:25 08:41 08:41 3.72 Around Crackhouses
1.40 43:51 11:33 08:15 08:34 5.12 Back to Intersection
0.30 46:22 02:31 08:23 08:33 5.42 Dirtball
0.38 49:30 03:08 08:15 08:32 5.80 Start
0.38 53:00 03:30 09:13 08:35 6.18 Hardball
0.85 61:14 08:14 09:41 08:43 7.03 101 Hwy
1.39 73:40 12:26 08:57 08:45 8.42 Hammerhead
1.39 86:59 13:19 09:35 08:52 9.81 Main Drag
0.85 94:54 07:55 09:19 08:54 10.66 Dirtball
0.38 98:22 03:28 09:07 08:55 11.04 Start
Sunday, March 26, 2006
9.7mi, 85:19, 26 MAR 06, COB Speicher IZ
Anberlin, “Cold War Transmissions”
50 Foot Wave, “Hot Pink, Distorted”
WX at 0800: 61, DP 43, BP 29.93, calm haze
WX at 0900: 68, DP 43, BP 29.94, 3@320 haze to clear
Odometer 4: 385.4mi
Z2 start, Z3 finish.
Today’s run started slow and sloppy and then transitioned to more steady state by the end. The 8 degree jump in temperature was painfully apparent come the end of the run, which started to turn into a gut check as I started to dehydrate. That was no fun.
Today’s plan was only for 8. Oops. I will probably run 11 tomorrow just for GP, since I don’t think that one-mile variances in distance really make that much of a difference in the long term.
I kept getting the 50 Foot Wave song intermixed with the Throwing Muses song “Ruthie’s Knocking,” which I guess shouldn’t be too surprising since it is Kristin Hersh’s voice in both songs. I find it vaguely disturbing that I bought Limbo, the album containing “Ruthie’s Knocking,” almost ten years ago. I sure doesn’t seem that long ago.
SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouse-8-ball
0.38 03:30 03:30 09:13 09:13 0.38 Hardball to Bastogne
0.30 06:13 02:43 09:03 09:09 0.68 to Barricade Rd
1.39 19:00 12:47 09:12 09:11 2.07 Crackhouse Y-split
1.67 33:31 14:31 08:42 08:58 3.74 Around Crackhouses
1.10 43:35 10:04 09:09 09:00 4.84 Short Air Assault
1.10 53:17 09:42 08:49 08:58 5.94 Short Air Assault to split
1.67 67:24 14:07 08:27 08:51 7.61 Around Crackhouses
1.39 79:31 12:07 08:43 08:50 9.00 Back to Intersection
0.30 82:07 02:36 08:40 08:50 9.30 Dirtball
0.38 85:19 03:12 08:25 08:49 9.68 Front of CHUs
50 Foot Wave, “Hot Pink, Distorted”
WX at 0800: 61, DP 43, BP 29.93, calm haze
WX at 0900: 68, DP 43, BP 29.94, 3@320 haze to clear
Odometer 4: 385.4mi
Z2 start, Z3 finish.
Today’s run started slow and sloppy and then transitioned to more steady state by the end. The 8 degree jump in temperature was painfully apparent come the end of the run, which started to turn into a gut check as I started to dehydrate. That was no fun.
Today’s plan was only for 8. Oops. I will probably run 11 tomorrow just for GP, since I don’t think that one-mile variances in distance really make that much of a difference in the long term.
I kept getting the 50 Foot Wave song intermixed with the Throwing Muses song “Ruthie’s Knocking,” which I guess shouldn’t be too surprising since it is Kristin Hersh’s voice in both songs. I find it vaguely disturbing that I bought Limbo, the album containing “Ruthie’s Knocking,” almost ten years ago. I sure doesn’t seem that long ago.
SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouse-8-ball
0.38 03:30 03:30 09:13 09:13 0.38 Hardball to Bastogne
0.30 06:13 02:43 09:03 09:09 0.68 to Barricade Rd
1.39 19:00 12:47 09:12 09:11 2.07 Crackhouse Y-split
1.67 33:31 14:31 08:42 08:58 3.74 Around Crackhouses
1.10 43:35 10:04 09:09 09:00 4.84 Short Air Assault
1.10 53:17 09:42 08:49 08:58 5.94 Short Air Assault to split
1.67 67:24 14:07 08:27 08:51 7.61 Around Crackhouses
1.39 79:31 12:07 08:43 08:50 9.00 Back to Intersection
0.30 82:07 02:36 08:40 08:50 9.30 Dirtball
0.38 85:19 03:12 08:25 08:49 9.68 Front of CHUs
Friday, March 24, 2006
4.8mi, 44:07, 24 MAR 06, COB Speicher IZ
Bob Mould, “Underneath Days”
Hilary Duff, “Break My Heart”
WX at 0800: 59, DP 41, BP 29.95, 4@310 haze from burning oil
Odometer 1: 112.4mi
Z3.
Today felt iffy. It could’ve been much worse, but I just didn’t feel that fast. And it was reasonably consistent for pace. But I didn’t feel so good.
What I really found disconcerting was the choice of the iThink this morning on today, my anniversary. When the refrain of “Underneath Days is “Fucked underneath days” and “you never want to say I do” is stuck in my head, that just doesn’t work for an anniversary day...at least there’s no rocket fire so far today. The Hilary Duff song is no improvement.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crackhouse Reverse
0.38 03:31 03:31 09:15 09:15 0.38 Hardball to Bastogne
1.69 19:26 15:55 09:25 09:23 2.07 Crackhouse Y-split
1.67 34:15 14:49 08:52 09:09 3.74 Around Crackhouses
1.10 44:07 09:52 08:58 09:07 4.84 Short Air Assault
Hilary Duff, “Break My Heart”
WX at 0800: 59, DP 41, BP 29.95, 4@310 haze from burning oil
Odometer 1: 112.4mi
Z3.
Today felt iffy. It could’ve been much worse, but I just didn’t feel that fast. And it was reasonably consistent for pace. But I didn’t feel so good.
What I really found disconcerting was the choice of the iThink this morning on today, my anniversary. When the refrain of “Underneath Days is “Fucked underneath days” and “you never want to say I do” is stuck in my head, that just doesn’t work for an anniversary day...at least there’s no rocket fire so far today. The Hilary Duff song is no improvement.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crackhouse Reverse
0.38 03:31 03:31 09:15 09:15 0.38 Hardball to Bastogne
1.69 19:26 15:55 09:25 09:23 2.07 Crackhouse Y-split
1.67 34:15 14:49 08:52 09:09 3.74 Around Crackhouses
1.10 44:07 09:52 08:58 09:07 4.84 Short Air Assault
Thursday, March 23, 2006
5.24mi, 46:04, 23 MAR 06, COB Speicher IZ
Rachel Loy, “Love Me Too Much”
Limp Bizkit and DMX, “Rollin’”
John Williams, “Stored Memories”
WX at 0800: 55, DP 41, BP 29.98, 8@290 clear
Odometer 4: 375.7mi
Z2 high.
Today didn’t suck that bad, in spite of the wind. My jackrabbit start was attributed to attempting to catch someone who had started in front of me. The split times are deceptive, as I started running more efficiently as the run progressed. The slowing splits don’t accurately reflect the 8 knot headwind on the last mile and a half back.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:08 03:08 08:15 08:15 0.38 Hardball
0.85 10:44 07:36 08:56 08:44 1.23 101 Hwy
1.39 22:52 12:08 08:44 08:44 2.62 Hammerhead
1.39 35:04 12:12 08:47 08:45 4.01 Main Drag
0.85 42:39 07:35 08:55 08:47 4.86 Dirtball
0.38 46:04 03:25 08:59 08:47 5.24 Start
Limp Bizkit and DMX, “Rollin’”
John Williams, “Stored Memories”
WX at 0800: 55, DP 41, BP 29.98, 8@290 clear
Odometer 4: 375.7mi
Z2 high.
Today didn’t suck that bad, in spite of the wind. My jackrabbit start was attributed to attempting to catch someone who had started in front of me. The split times are deceptive, as I started running more efficiently as the run progressed. The slowing splits don’t accurately reflect the 8 knot headwind on the last mile and a half back.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:08 03:08 08:15 08:15 0.38 Hardball
0.85 10:44 07:36 08:56 08:44 1.23 101 Hwy
1.39 22:52 12:08 08:44 08:44 2.62 Hammerhead
1.39 35:04 12:12 08:47 08:45 4.01 Main Drag
0.85 42:39 07:35 08:55 08:47 4.86 Dirtball
0.38 46:04 03:25 08:59 08:47 5.24 Start
Wednesday, March 22, 2006
4.8mi, 44:43, 22 MAR 06, COB Speicher IZ
Anberlin, “Cold War Transmissions”
WX at 0800: 59, DP 39, BP 29.89, 7@040 clear
Odometer 1:107.6mi
Z2-Z3.
This run sucked. It hurt. I felt all the run of Monday. But it was ultimately necessary. Besides, my old running partner is back in town, and he needs to get back in the saddle. So did I, since I didn’t want to get up and actually go running.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crackhouse Rev
0.38 03:30 03:30 09:13 09:13 0.38 Hardball to Bastogne
0.30 06:22 02:52 09:33 09:22 0.68 to Barricade Rd
1.39 19:31 13:09 09:28 09:26 2.07 Crackhouse Y-split
1.67 34:42 15:11 09:06 09:17 3.74 Around Crackhouses
1.10 44:43 10:01 09:06 09:14 4.84 Short Air Assault
WX at 0800: 59, DP 39, BP 29.89, 7@040 clear
Odometer 1:107.6mi
Z2-Z3.
This run sucked. It hurt. I felt all the run of Monday. But it was ultimately necessary. Besides, my old running partner is back in town, and he needs to get back in the saddle. So did I, since I didn’t want to get up and actually go running.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crackhouse Rev
0.38 03:30 03:30 09:13 09:13 0.38 Hardball to Bastogne
0.30 06:22 02:52 09:33 09:22 0.68 to Barricade Rd
1.39 19:31 13:09 09:28 09:26 2.07 Crackhouse Y-split
1.67 34:42 15:11 09:06 09:17 3.74 Around Crackhouses
1.10 44:43 10:01 09:06 09:14 4.84 Short Air Assault
Monday, March 20, 2006
20.5mi, 2:58:25, 20 MAR 06, COB Speicher IZ
50 Foot Wave, “Long Painting”
Kitchens of Distinction, “Smiling”
Limp Bizkit and DMX, “Rollin’” (Rap Remix)
Hilary Duff, “Getaway”
The Connells, “Logan Street”
The Corrs, “Radio”
Michael Kamen, Band of Brothers Suite 2
Big Country, “In A Big Country”
WX at 0700 (before start): 52, DP 43, BP 29.84, 11G20@340 overcast
WX at 0800: 54, DP 43, BP 29.88, 11@320 overcast
WX at 0900: 55, DP 43, BP 29.92, 15G21@320 overcast
WX at 1000: 55, DP 45, BP 29.94, 12G20@300 broken clouds
WX at 1100: 59 DP 45, BP 29.94, 10G18@310 broken clouds
Odometer 1: 99.8mi
Z2 start, Z3 finish.
What really distinguished today from other long runs was the relative lack of suck on this long run. Some of this was due to breaking it into smaller legs of 5 rather than going 8, 7, and progressively smaller distances. Being able to grind out an 8:40 average pace was a great motivator. I didn’t think I was going to be able to hold that kind of pace, but I did with relatively little effort. The prevailing winds, which were unbelievably gusty, were a large part of variance of splits, but when I had a tail wind it was good. When I had a headwind, it hurt, but not abnormally so.
Part of the run was spent trying to remember the name Christopher J. O’Sullivan, in my idle thought about advisors in combat. O’Sullivan was an advisor to a Vietnamese ranger battalion that died to the man fighting a much larger Viet Cong force when one of its sister battalions had been overrun (one of O’Sullivan’s friends had been an advisor to that sister battalion). Idle thought about the role of an advisor in a unit, but it’s all work related thought.
The rest of this week calls for 5 easy on Wednesday, Thursday, and Friday. Incident to that will be controlled, easy pace.
SGMT AGGRGTE SEGMT PERMI AVGPC DIST 20 miles in four legs
1.10 0:10:44 10:44 09:45 09:45 1.10 Short Air Assault to split
1.67 0:25:49 15:05 09:02 09:19 2.77 Around Crackhouses
1.39 0:37:56 12:07 08:43 09:07 4.16 Back to Intersection
0.30 0:40:31 02:35 08:37 09:05 4.46 Dirtball
0.38 0:43:52 03:21 08:49 09:04 4.84 Front of CHUs
0.38 0:47:13 03:21 08:49 09:03 5.22 Hardball
1.23 0:54:41 07:28 06:04 08:29 6.45 101 Hwy
1.39 1:06:50 12:09 08:44 08:31 7.84 Hammerhead
1.39 1:19:18 12:28 08:58 08:35 9.23 Main Drag
0.85 1:27:16 07:58 09:22 08:39 10.08 Dirtball
0.38 1:30:41 03:25 08:59 08:40 10.46 Start
0.38 1:33:53 03:12 08:25 08:40 10.84 DFAC Drag
0.87 1:41:19 07:26 08:33 08:39 11.71 Hwy-o-Death
1.36 1:53:17 11:58 08:48 08:40 13.07 Pax Turnoff
1.36 2:04:46 11:29 08:27 08:39 14.43 Hwy-o-Death
0.87 2:12:25 07:39 08:48 08:39 15.30 Dirtball
0.38 2:15:40 03:15 08:33 08:39 15.68 Start
0.38 2:18:42 03:02 07:59 08:38 16.06 Hardball to Bastogne
0.30 2:21:12 02:30 08:20 08:38 16.36 to Barricade Rd
1.39 2:34:23 13:11 09:29 08:42 17.75 Crackhouse Y-split
1.66 2:49:25 15:02 09:03 08:44 19.41 Around Crackhouses
1.10 2:58:25 09:00 08:11 08:42 20.51 Short Air Assault
Kitchens of Distinction, “Smiling”
Limp Bizkit and DMX, “Rollin’” (Rap Remix)
Hilary Duff, “Getaway”
The Connells, “Logan Street”
The Corrs, “Radio”
Michael Kamen, Band of Brothers Suite 2
Big Country, “In A Big Country”
WX at 0700 (before start): 52, DP 43, BP 29.84, 11G20@340 overcast
WX at 0800: 54, DP 43, BP 29.88, 11@320 overcast
WX at 0900: 55, DP 43, BP 29.92, 15G21@320 overcast
WX at 1000: 55, DP 45, BP 29.94, 12G20@300 broken clouds
WX at 1100: 59 DP 45, BP 29.94, 10G18@310 broken clouds
Odometer 1: 99.8mi
Z2 start, Z3 finish.
What really distinguished today from other long runs was the relative lack of suck on this long run. Some of this was due to breaking it into smaller legs of 5 rather than going 8, 7, and progressively smaller distances. Being able to grind out an 8:40 average pace was a great motivator. I didn’t think I was going to be able to hold that kind of pace, but I did with relatively little effort. The prevailing winds, which were unbelievably gusty, were a large part of variance of splits, but when I had a tail wind it was good. When I had a headwind, it hurt, but not abnormally so.
Part of the run was spent trying to remember the name Christopher J. O’Sullivan, in my idle thought about advisors in combat. O’Sullivan was an advisor to a Vietnamese ranger battalion that died to the man fighting a much larger Viet Cong force when one of its sister battalions had been overrun (one of O’Sullivan’s friends had been an advisor to that sister battalion). Idle thought about the role of an advisor in a unit, but it’s all work related thought.
The rest of this week calls for 5 easy on Wednesday, Thursday, and Friday. Incident to that will be controlled, easy pace.
SGMT AGGRGTE SEGMT PERMI AVGPC DIST 20 miles in four legs
1.10 0:10:44 10:44 09:45 09:45 1.10 Short Air Assault to split
1.67 0:25:49 15:05 09:02 09:19 2.77 Around Crackhouses
1.39 0:37:56 12:07 08:43 09:07 4.16 Back to Intersection
0.30 0:40:31 02:35 08:37 09:05 4.46 Dirtball
0.38 0:43:52 03:21 08:49 09:04 4.84 Front of CHUs
0.38 0:47:13 03:21 08:49 09:03 5.22 Hardball
1.23 0:54:41 07:28 06:04 08:29 6.45 101 Hwy
1.39 1:06:50 12:09 08:44 08:31 7.84 Hammerhead
1.39 1:19:18 12:28 08:58 08:35 9.23 Main Drag
0.85 1:27:16 07:58 09:22 08:39 10.08 Dirtball
0.38 1:30:41 03:25 08:59 08:40 10.46 Start
0.38 1:33:53 03:12 08:25 08:40 10.84 DFAC Drag
0.87 1:41:19 07:26 08:33 08:39 11.71 Hwy-o-Death
1.36 1:53:17 11:58 08:48 08:40 13.07 Pax Turnoff
1.36 2:04:46 11:29 08:27 08:39 14.43 Hwy-o-Death
0.87 2:12:25 07:39 08:48 08:39 15.30 Dirtball
0.38 2:15:40 03:15 08:33 08:39 15.68 Start
0.38 2:18:42 03:02 07:59 08:38 16.06 Hardball to Bastogne
0.30 2:21:12 02:30 08:20 08:38 16.36 to Barricade Rd
1.39 2:34:23 13:11 09:29 08:42 17.75 Crackhouse Y-split
1.66 2:49:25 15:02 09:03 08:44 19.41 Around Crackhouses
1.10 2:58:25 09:00 08:11 08:42 20.51 Short Air Assault
Sunday, March 19, 2006
4.4mi, 38:55, 19 MAR 06, COB Speicher IZ
The Goo Goo Dolls, “So Far Away”
WX at 0900: 63, DP 43, BP 29.87, 7G15@020 clear
Odometer 4: 370.4mi
Z2-Z3.
Today is supposed to be a fairly easy day since tomorrow calls for 20. Yes, 20. I can tell my running shoes are starting to wear out as my knees can feel more distinct pain after even only a short run. This also indicates that my shoes are probably good for only about 400 miles at most. That I took a pair to almost 500 is most definitely too far. It took me a week or two to start recovering from the knee pain after running on shoes that dead.
Today’s trend of steady acceleration was a great sign, although I had a good tailwind to help me for the second to last leg. The last leg was actually run half in and half out of the wind, and finished on a headwind – but the barn door syndrome usually applies.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 09:53 09:53 08:59 08:59 1.10 Short Air Assault to split
1.67 24:40 14:47 08:51 08:54 2.77 Around Crackhouses
1.10 34:15 09:35 08:43 08:51 3.87 Split to short Air Assault
0.54 38:55 04:40 08:39 08:49 4.41 Corner and back
WX at 0900: 63, DP 43, BP 29.87, 7G15@020 clear
Odometer 4: 370.4mi
Z2-Z3.
Today is supposed to be a fairly easy day since tomorrow calls for 20. Yes, 20. I can tell my running shoes are starting to wear out as my knees can feel more distinct pain after even only a short run. This also indicates that my shoes are probably good for only about 400 miles at most. That I took a pair to almost 500 is most definitely too far. It took me a week or two to start recovering from the knee pain after running on shoes that dead.
Today’s trend of steady acceleration was a great sign, although I had a good tailwind to help me for the second to last leg. The last leg was actually run half in and half out of the wind, and finished on a headwind – but the barn door syndrome usually applies.
SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 09:53 09:53 08:59 08:59 1.10 Short Air Assault to split
1.67 24:40 14:47 08:51 08:54 2.77 Around Crackhouses
1.10 34:15 09:35 08:43 08:51 3.87 Split to short Air Assault
0.54 38:55 04:40 08:39 08:49 4.41 Corner and back
Friday, March 17, 2006
5.36mi, 47:29, 17 MAR 06, COB Speicher IZ
Bob Mould, “Days of Rain”
WX at 0700: 48, DP 37, BP 29.93, 6@280 clear
Odometer 1: 79.3mi
Z3.
Today’s realization was that it’s Friday, 17 March 2006. St. Patrick’s Day. Except that General Order 1 is in effect. It’s just not fair.
Today was faster than expected. And harder. Today was supposed to be 5 miles of easy wogging. Tomorrow is a do-nothing-but-eat day. I would have slept in had I not had the standing linkup time of 6:30am, and in that sense, it was good. Otherwise, I would’ve dropped this morning like a rock.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crack Buttonhook
0.67 05:55 05:55 08:50 08:50 0.67 to Barricade Rd
1.39 18:21 12:26 08:57 08:54 2.06 Crackhouse Y-split
1.66 32:58 14:37 08:48 08:52 3.72 Around Crackhouses
1.10 42:54 09:56 09:02 08:54 4.82 Short Air Assault
0.54 47:29 04:35 08:29 08:52 5.36 Corner and back
WX at 0700: 48, DP 37, BP 29.93, 6@280 clear
Odometer 1: 79.3mi
Z3.
Today’s realization was that it’s Friday, 17 March 2006. St. Patrick’s Day. Except that General Order 1 is in effect. It’s just not fair.
Today was faster than expected. And harder. Today was supposed to be 5 miles of easy wogging. Tomorrow is a do-nothing-but-eat day. I would have slept in had I not had the standing linkup time of 6:30am, and in that sense, it was good. Otherwise, I would’ve dropped this morning like a rock.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crack Buttonhook
0.67 05:55 05:55 08:50 08:50 0.67 to Barricade Rd
1.39 18:21 12:26 08:57 08:54 2.06 Crackhouse Y-split
1.66 32:58 14:37 08:48 08:52 3.72 Around Crackhouses
1.10 42:54 09:56 09:02 08:54 4.82 Short Air Assault
0.54 47:29 04:35 08:29 08:52 5.36 Corner and back
Thursday, March 16, 2006
7.9mi, 70:17, 16 MAR 06, COB Speicher IZ
Mellowtoy, “Save A Prayer”
Radiohead, “Let Down”
WX at 0700: 48, DP 39, BP 30.04, 6@290 clear
Odometer 4: 366.0mi
Z2-Z3.
The wind. Really, the recurrent factor these days. This is the pace, though, that I need to get used to running. Today was designed to be relatively easy. It was – once I was properly warmed up to pace. 5 miles of wogging tomorrow, to start ramping down for the Monday of Pain, which will be 20.
SGMT AGGRG SEGMT PERMI AVGPC DIST Not Quite 8 miles
0.38 03:28 03:28 09:07 09:07 0.38 Hardball
0.87 11:35 08:07 09:20 09:16 1.25 Lifeliner Drag
1.34 24:10 12:35 09:23 09:20 2.59 Hwy-o-Death
1.34 36:27 12:17 09:10 09:16 3.93 Corner
1.34 47:57 11:30 08:35 09:06 5.27 Pax Turnoff
1.34 59:49 11:52 08:51 09:03 6.61 Hwy-o-Death
0.87 67:17 07:28 08:35 09:00 7.48 Lifeliner Drag
0.38 70:18 03:01 07:56 08:57 7.86 Dirtball to break
Radiohead, “Let Down”
WX at 0700: 48, DP 39, BP 30.04, 6@290 clear
Odometer 4: 366.0mi
Z2-Z3.
The wind. Really, the recurrent factor these days. This is the pace, though, that I need to get used to running. Today was designed to be relatively easy. It was – once I was properly warmed up to pace. 5 miles of wogging tomorrow, to start ramping down for the Monday of Pain, which will be 20.
SGMT AGGRG SEGMT PERMI AVGPC DIST Not Quite 8 miles
0.38 03:28 03:28 09:07 09:07 0.38 Hardball
0.87 11:35 08:07 09:20 09:16 1.25 Lifeliner Drag
1.34 24:10 12:35 09:23 09:20 2.59 Hwy-o-Death
1.34 36:27 12:17 09:10 09:16 3.93 Corner
1.34 47:57 11:30 08:35 09:06 5.27 Pax Turnoff
1.34 59:49 11:52 08:51 09:03 6.61 Hwy-o-Death
0.87 67:17 07:28 08:35 09:00 7.48 Lifeliner Drag
0.38 70:18 03:01 07:56 08:57 7.86 Dirtball to break
Wednesday, March 15, 2006
5.36mi, 48:49, 15 MAR 06, COB Speicher IZ
Silverstein, “Defend You”
WX at 0700: 52, DP 39, BP 29.93, 3@variable clear
Odometer 1: 73.9mi
Z2.
For whatever reason or another, I didn’t feel like going very fast. Yesterday’s weight work was probably a contributor as leg curls had left my legs pretty tired. Today, consequently, wasn’t going to be anything ambitious. Tomorrow calls for 8, easy but not wogging, so probably faster than today’s pace. Goal for tomorrow’s pace should be about 8:50.
Today’s choice of a song by Silverstein for what’s really a short run is puzzling. That song is one that I normally associate with catharsis runs done at Z4 or harder pace.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crack Buttonhook
0.38 03:25 03:25 08:59 08:59 0.38 Hardball to Bastogne
0.29 06:07 02:42 09:19 09:08 0.67 to Barricade Rd
1.39 18:51 12:44 09:10 09:09 2.06 Crackhouse Y-split
1.66 34:03 15:12 09:09 09:09 3.72 Around Crackhouses
1.10 44:01 09:58 09:04 09:08 4.82 Short Air Assault
0.54 48:49 04:48 08:53 09:06 5.36 Corner and back
WX at 0700: 52, DP 39, BP 29.93, 3@variable clear
Odometer 1: 73.9mi
Z2.
For whatever reason or another, I didn’t feel like going very fast. Yesterday’s weight work was probably a contributor as leg curls had left my legs pretty tired. Today, consequently, wasn’t going to be anything ambitious. Tomorrow calls for 8, easy but not wogging, so probably faster than today’s pace. Goal for tomorrow’s pace should be about 8:50.
Today’s choice of a song by Silverstein for what’s really a short run is puzzling. That song is one that I normally associate with catharsis runs done at Z4 or harder pace.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crack Buttonhook
0.38 03:25 03:25 08:59 08:59 0.38 Hardball to Bastogne
0.29 06:07 02:42 09:19 09:08 0.67 to Barricade Rd
1.39 18:51 12:44 09:10 09:09 2.06 Crackhouse Y-split
1.66 34:03 15:12 09:09 09:09 3.72 Around Crackhouses
1.10 44:01 09:58 09:04 09:08 4.82 Short Air Assault
0.54 48:49 04:48 08:53 09:06 5.36 Corner and back
Monday, March 13, 2006
13.22mi, 1:54:49, 13 MAR 06, COB Speicher IZ
Sarge, “Clearer”
Philip Glass, opening credits to Hamburger Hill
Tanya Donelly, “Pretty Deep”
Tanya Donelly, “Human”
50 Foot Wave, “Dog Days”
50 Foot Wave, “Diving”
WX at 0700: 45, DP 34, BP 30.01, 3@270 clear
WX at 0800: 54, DP 36, BP 30.03, 4@variable clear
Odometer 1: 68.5mi
Z2 high to Z3.
Today was a rewarding run. It was an experiment to see whether I could achieve race pace and still control how I felt, and for the most part was able to achieve this. Target pace was 8:30. I was able to achieve this partly because I tightly controlled the start. I’m not so sure I’d be able to hold this pace for 21 miles, let alone 26. Today was a day to try to build some of the pacing to make sure that I felt like I was going the right pace. The other thing that kept me going was hearing (in the back of my mind) Kristin Hersh screaming at full tilt. Good god do I love 50 Foot Wave for clearing my mind.
SGMT AGGRGTE SEGMT PERMI AVGPC DIST 13 miles in two legs
0.38 0:03:12 03:12 08:25 08:25 0.38 Hardball
0.87 0:10:43 07:31 08:38 08:34 1.25 Lifeliner Drag
1.34 0:23:04 12:21 09:13 08:54 2.59 Hwy-o-Death
1.34 0:35:04 12:00 08:57 08:55 3.93 Corner
1.34 0:46:53 11:49 08:49 08:54 5.27 Pax Turnoff
1.34 0:58:37 11:44 08:45 08:52 6.61 Hwy-o-Death
0.87 1:06:15 07:38 08:46 08:51 7.48 Lifeliner Drag
0.38 1:09:22 03:07 08:12 08:50 7.86 Dirtball to break
0.38 1:12:24 03:02 07:59 08:47 8.24 Hardball to Bastogne
0.29 1:14:53 02:29 08:34 08:47 8.53 to Barricade Rd
1.39 1:26:44 11:51 08:32 08:45 9.92 Crackhouse Y-split
1.66 1:40:52 14:08 08:31 08:43 11.58 Around Crackhouses
1.10 1:50:18 09:26 08:35 08:42 12.68 Short Air Assault
0.54 1:54:49 04:31 08:22 08:41 13.22 Corner and back
Philip Glass, opening credits to Hamburger Hill
Tanya Donelly, “Pretty Deep”
Tanya Donelly, “Human”
50 Foot Wave, “Dog Days”
50 Foot Wave, “Diving”
WX at 0700: 45, DP 34, BP 30.01, 3@270 clear
WX at 0800: 54, DP 36, BP 30.03, 4@variable clear
Odometer 1: 68.5mi
Z2 high to Z3.
Today was a rewarding run. It was an experiment to see whether I could achieve race pace and still control how I felt, and for the most part was able to achieve this. Target pace was 8:30. I was able to achieve this partly because I tightly controlled the start. I’m not so sure I’d be able to hold this pace for 21 miles, let alone 26. Today was a day to try to build some of the pacing to make sure that I felt like I was going the right pace. The other thing that kept me going was hearing (in the back of my mind) Kristin Hersh screaming at full tilt. Good god do I love 50 Foot Wave for clearing my mind.
SGMT AGGRGTE SEGMT PERMI AVGPC DIST 13 miles in two legs
0.38 0:03:12 03:12 08:25 08:25 0.38 Hardball
0.87 0:10:43 07:31 08:38 08:34 1.25 Lifeliner Drag
1.34 0:23:04 12:21 09:13 08:54 2.59 Hwy-o-Death
1.34 0:35:04 12:00 08:57 08:55 3.93 Corner
1.34 0:46:53 11:49 08:49 08:54 5.27 Pax Turnoff
1.34 0:58:37 11:44 08:45 08:52 6.61 Hwy-o-Death
0.87 1:06:15 07:38 08:46 08:51 7.48 Lifeliner Drag
0.38 1:09:22 03:07 08:12 08:50 7.86 Dirtball to break
0.38 1:12:24 03:02 07:59 08:47 8.24 Hardball to Bastogne
0.29 1:14:53 02:29 08:34 08:47 8.53 to Barricade Rd
1.39 1:26:44 11:51 08:32 08:45 9.92 Crackhouse Y-split
1.66 1:40:52 14:08 08:31 08:43 11.58 Around Crackhouses
1.10 1:50:18 09:26 08:35 08:42 12.68 Short Air Assault
0.54 1:54:49 04:31 08:22 08:41 13.22 Corner and back
Sunday, March 12, 2006
8.4mi, 74:15, 12 MAR 06, COB Speicher IZ
Bob Mould, “Paralyzed”
WX at 0700: 43, DP 36, BP 30.11, 6@290 clear
WX at 0800: 50, DP 37, BP 30.11, 5@variable clear
Odometer 4: 359.1mi
Z2 start, Z3 low finish.
Today was an experiment in controlled pace. I deliberately started slow and maintained the slow pace, gradually accelerating the pace. The slight offset in the penultimate leg was due to wind resistance. The 55-second difference in per-mile pace was an encouraging sign as I wasn’t trying that hard. I might have gone a little harder than I expected for that distance, but I think the real Moment of Truth is to come in about a week and a half when the long days end up being a 5-and-20 combination. That will be the true gut check...so today, honestly, might be considered junk mileage in some cases.
SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 03:23 03:23 08:54 08:54 0.38 Hardball
0.87 11:23 08:00 09:12 09:06 1.25 Lifeliner
1.36 23:47 12:24 09:07 09:07 2.61 101 to Pax Turnoff
1.59 38:21 14:34 09:10 09:08 4.20 End of Pax Turnoff
1.58 52:05 13:44 08:42 09:01 5.78 Thunder to 101
1.35 63:37 11:32 08:33 08:55 7.13 101 Hwy to Lifeliner
0.87 71:13 07:36 08:44 08:54 8.00 Dirtball
0.38 74:15 03:02 07:59 08:52 8.38 Start
WX at 0700: 43, DP 36, BP 30.11, 6@290 clear
WX at 0800: 50, DP 37, BP 30.11, 5@variable clear
Odometer 4: 359.1mi
Z2 start, Z3 low finish.
Today was an experiment in controlled pace. I deliberately started slow and maintained the slow pace, gradually accelerating the pace. The slight offset in the penultimate leg was due to wind resistance. The 55-second difference in per-mile pace was an encouraging sign as I wasn’t trying that hard. I might have gone a little harder than I expected for that distance, but I think the real Moment of Truth is to come in about a week and a half when the long days end up being a 5-and-20 combination. That will be the true gut check...so today, honestly, might be considered junk mileage in some cases.
SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 03:23 03:23 08:54 08:54 0.38 Hardball
0.87 11:23 08:00 09:12 09:06 1.25 Lifeliner
1.36 23:47 12:24 09:07 09:07 2.61 101 to Pax Turnoff
1.59 38:21 14:34 09:10 09:08 4.20 End of Pax Turnoff
1.58 52:05 13:44 08:42 09:01 5.78 Thunder to 101
1.35 63:37 11:32 08:33 08:55 7.13 101 Hwy to Lifeliner
0.87 71:13 07:36 08:44 08:54 8.00 Dirtball
0.38 74:15 03:02 07:59 08:52 8.38 Start
Friday, March 10, 2006
5.36mi, 46:26, 10 MAR 06, COB Speicher IZ
Bob Mould, “Wanted Was”
(although there were snippets of Bob Mould, “Underneath Days” that slipped in)
WX at 0700: 50, DP 39, BP 30.06, 7@250 broken clouds widespread dust
Odometer 1: 60.7mi
Z2 high.
Today was intended to be an easy day but entailed some undisciplined pace work until my running partner and I settled into speed. It did not start auspiciously as I woke up all of 7 minutes before I was supposed to meet him. One of the indicators of my being tired is my willingness to fuck the alarm clock and go right back to sleep when it rings. The only level of tired beyond that is when I decide not to even acknowledge the alarm and just sleep straight through the goddamn thing. Once again, the first thing in my mind as I woke up was “FUCK!” This is not a good trend.
I wore long sleeve shirt as I thought it was actually a little chilly. Either that, or I’m turning into a fucking weenie.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crack Buttonhook
0.38 03:24 03:24 08:57 08:57 0.38 Hardball to Bastogne
0.29 06:00 02:36 08:58 08:57 0.67 to Barricade Rd
1.39 18:08 12:08 08:44 08:48 2.06 Crackhouse Y-split
1.66 32:33 14:25 08:41 08:45 3.72 Around Crackhouses
1.10 41:51 09:18 08:27 08:41 4.82 Short Air Assault
0.54 46:26 04:35 08:29 08:40 5.36 Corner and back
(although there were snippets of Bob Mould, “Underneath Days” that slipped in)
WX at 0700: 50, DP 39, BP 30.06, 7@250 broken clouds widespread dust
Odometer 1: 60.7mi
Z2 high.
Today was intended to be an easy day but entailed some undisciplined pace work until my running partner and I settled into speed. It did not start auspiciously as I woke up all of 7 minutes before I was supposed to meet him. One of the indicators of my being tired is my willingness to fuck the alarm clock and go right back to sleep when it rings. The only level of tired beyond that is when I decide not to even acknowledge the alarm and just sleep straight through the goddamn thing. Once again, the first thing in my mind as I woke up was “FUCK!” This is not a good trend.
I wore long sleeve shirt as I thought it was actually a little chilly. Either that, or I’m turning into a fucking weenie.
SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crack Buttonhook
0.38 03:24 03:24 08:57 08:57 0.38 Hardball to Bastogne
0.29 06:00 02:36 08:58 08:57 0.67 to Barricade Rd
1.39 18:08 12:08 08:44 08:48 2.06 Crackhouse Y-split
1.66 32:33 14:25 08:41 08:45 3.72 Around Crackhouses
1.10 41:51 09:18 08:27 08:41 4.82 Short Air Assault
0.54 46:26 04:35 08:29 08:40 5.36 Corner and back
Thursday, March 09, 2006
5.8mi, 53:18, 9 MAR 06, COB Speicher IZ
Sarge, “Clearer”
WX at 0700: 66, DP 36, BP 29.70, 18G22@130 blowing widespread dust
Odometer 1: 55.3mi
Z2-Z3.
This morning’s wind readings were deceptive. Before the run the winds were going 18 gusting to 31 knots, after the end of the run, the reading was 17 gusting 27. Welcome to the dust storm season.
I was not looking to run particularly hard this morning – I had almost no energy and was completely reliant on a high intensity caffeine drip to keep my ass going. The meter hit zero about 2200 last night. I knew I was tired this morning when I woke up, drank water, and immediately went back to sleep at 0530. My alarm went off a half hour later and I promptly went back to sleep. I woke up 12 minutes later to the thought of “FUCK!” as I was about to stand up my running partner, who honestly would have stayed in had we not agreed to meet.
Looking at training, one of the most valuable tools is a training partner. If you have someone to meet you in the mornings, the likelihood of actually going out and training increases dramatically. It’s a classic example of how the hardest step is the first one getting out the door.
SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouses
0.38 03:46 03:46 09:55 09:55 0.38 Hardball to Bastogne
0.29 06:30 02:44 09:26 09:42 0.67 to Barricade Rd
1.39 18:43 12:13 08:47 09:05 2.06 Crackhouse Y-split
1.66 33:56 15:13 09:10 09:07 3.72 Around Crackhouses
1.40 47:07 13:11 09:25 09:12 5.12 Back to Intersection
0.30 50:03 02:56 09:47 09:14 5.42 Dirtball
0.38 53:18 03:15 08:33 09:11 5.80 Start
WX at 0700: 66, DP 36, BP 29.70, 18G22@130 blowing widespread dust
Odometer 1: 55.3mi
Z2-Z3.
This morning’s wind readings were deceptive. Before the run the winds were going 18 gusting to 31 knots, after the end of the run, the reading was 17 gusting 27. Welcome to the dust storm season.
I was not looking to run particularly hard this morning – I had almost no energy and was completely reliant on a high intensity caffeine drip to keep my ass going. The meter hit zero about 2200 last night. I knew I was tired this morning when I woke up, drank water, and immediately went back to sleep at 0530. My alarm went off a half hour later and I promptly went back to sleep. I woke up 12 minutes later to the thought of “FUCK!” as I was about to stand up my running partner, who honestly would have stayed in had we not agreed to meet.
Looking at training, one of the most valuable tools is a training partner. If you have someone to meet you in the mornings, the likelihood of actually going out and training increases dramatically. It’s a classic example of how the hardest step is the first one getting out the door.
SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouses
0.38 03:46 03:46 09:55 09:55 0.38 Hardball to Bastogne
0.29 06:30 02:44 09:26 09:42 0.67 to Barricade Rd
1.39 18:43 12:13 08:47 09:05 2.06 Crackhouse Y-split
1.66 33:56 15:13 09:10 09:07 3.72 Around Crackhouses
1.40 47:07 13:11 09:25 09:12 5.12 Back to Intersection
0.30 50:03 02:56 09:47 09:14 5.42 Dirtball
0.38 53:18 03:15 08:33 09:11 5.80 Start
Wednesday, March 08, 2006
5.24mi, 45:07, 8 MAR 06, COB Speicher IZ
Juliana Hatfield, “Perfection”
WX at 0700: 54, DP 41, BP 29.95, 4@120 overcast
Odometer 4: 350.7mi
Z2-Z3.
I probably went a little faster, but today was a catharsis run to the best of my ability without digging too deep. Various issues, both personal and professional, were contributors. That’s about all I want to say about it right now.
Today’s run was supposed to be at marathon pace, but I’m reevaluating whether I really want to try to hold an 8:23 pace for the marathon itself. I think I’ll be looking at a less ambitious goal for my first marathon anyway. Finishing is the goal not so much as trying to run a PR. Any time that results in a finish is a PR, since it’s my first.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:07 03:07 08:12 08:12 0.38 Hardball
0.85 10:41 07:34 08:54 08:41 1.23 101 Hwy
1.39 22:32 11:51 08:32 08:36 2.62 Hammerhead
1.39 34:24 11:52 08:32 08:35 4.01 Main Drag
0.85 42:03 07:39 09:00 08:39 4.86 Dirtball
0.38 45:07 03:04 08:04 08:37 5.24 Start
WX at 0700: 54, DP 41, BP 29.95, 4@120 overcast
Odometer 4: 350.7mi
Z2-Z3.
I probably went a little faster, but today was a catharsis run to the best of my ability without digging too deep. Various issues, both personal and professional, were contributors. That’s about all I want to say about it right now.
Today’s run was supposed to be at marathon pace, but I’m reevaluating whether I really want to try to hold an 8:23 pace for the marathon itself. I think I’ll be looking at a less ambitious goal for my first marathon anyway. Finishing is the goal not so much as trying to run a PR. Any time that results in a finish is a PR, since it’s my first.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:07 03:07 08:12 08:12 0.38 Hardball
0.85 10:41 07:34 08:54 08:41 1.23 101 Hwy
1.39 22:32 11:51 08:32 08:36 2.62 Hammerhead
1.39 34:24 11:52 08:32 08:35 4.01 Main Drag
0.85 42:03 07:39 09:00 08:39 4.86 Dirtball
0.38 45:07 03:04 08:04 08:37 5.24 Start
Monday, March 06, 2006
18.40mi, 2:47:09, 6 MAR 06, COB Speicher IZ
Death Cab for Cutie, “We Looked Like Giants”
Duran Duran, “The Reflex”
Mellowtoy, “Save A Prayer”
Joseph Conlan, Opening/closing credits music to Tour of Duty
WX at 1000: 66, DP 36, BP 29.98, 7@010 clear
WX at 1100: 70, DP 36, BP 29.99, 9G15@350 clear
WX at 1200: 72, DP 36, BP 29.97, 10G20@350 clear
WX at 1300: 73, DP 37, BP 29.96, 9G18@340 clear
Odometer 1: 49.5mi
Z2 mostly, Z3 starting last leg, hit the wall around mile 14
Today was pretty good initially but turned unbelievably painful at around the 15 mile mark. I theorize I have not quite trained my body to do glycogen regenesis as much as it needs to – or that I went too hard in leg 2, where I was consistently clocking sub 9-minute pace. Attempting to surge on the last and shortest leg, I started probably fast and tried holding pace in steadily increasing winds. As usual, the winds were a militating factor in increasing the suck. Still, for almost 18 and a half miles, I can live with today. Today also marked the first consistent use of power gels and Gatorade in between stops. This will probably end up being the norm as I’ve managed to build up a sufficiently large enough stash to sustain me for the next long runs I’m likely to do.
SGMT AGGRGTE SEGMT PERMI AVGPC DIST 18 miles in three legs
0.38 0:03:09 03:09 08:17 08:17 0.38 Hardball
0.87 0:11:06 07:57 09:08 08:53 1.25 Hwy o’ Death - Thunder
1.36 0:23:27 12:21 09:05 08:59 2.61 Thunder to Pax Turnoff
1.28 0:35:25 11:58 09:21 09:06 3.89 Pax Turnoff back
1.29 0:47:00 11:35 08:59 09:04 5.18 Hwy o’ Death - Lifeliner
1.35 0:59:08 12:08 08:59 09:03 6.53 Lifeliner Rd
0.87 1:06:59 07:51 09:01 09:03 7.40 Dirtball
0.38 1:10:08 03:09 08:17 09:01 7.78 Finish
0.38 1:13:18 03:10 08:20 08:59 8.16 Hardball
0.85 1:20:32 07:14 08:31 08:56 9.01 101 Hwy
1.39 1:32:26 11:54 08:34 08:53 10.40 Hammerhead
1.39 1:44:43 12:17 08:50 08:53 11.79 Main Drag
0.85 1:52:39 07:56 09:20 08:55 12.64 Dirtball
0.38 1:55:57 03:18 08:41 08:54 13.02 Start
0.38 1:59:10 03:13 08:28 08:54 13.40 Hardball
1.69 2:14:29 15:19 09:04 08:55 15.09 Air Assault to split
1.67 2:30:56 16:27 09:51 09:00 16.76 Around Crackhouses
1.10 2:42:07 11:11 10:10 09:05 17.86 Short Air Assault
0.54 2:47:09 05:02 09:19 09:05 18.40 Buttonhook
Duran Duran, “The Reflex”
Mellowtoy, “Save A Prayer”
Joseph Conlan, Opening/closing credits music to Tour of Duty
WX at 1000: 66, DP 36, BP 29.98, 7@010 clear
WX at 1100: 70, DP 36, BP 29.99, 9G15@350 clear
WX at 1200: 72, DP 36, BP 29.97, 10G20@350 clear
WX at 1300: 73, DP 37, BP 29.96, 9G18@340 clear
Odometer 1: 49.5mi
Z2 mostly, Z3 starting last leg, hit the wall around mile 14
Today was pretty good initially but turned unbelievably painful at around the 15 mile mark. I theorize I have not quite trained my body to do glycogen regenesis as much as it needs to – or that I went too hard in leg 2, where I was consistently clocking sub 9-minute pace. Attempting to surge on the last and shortest leg, I started probably fast and tried holding pace in steadily increasing winds. As usual, the winds were a militating factor in increasing the suck. Still, for almost 18 and a half miles, I can live with today. Today also marked the first consistent use of power gels and Gatorade in between stops. This will probably end up being the norm as I’ve managed to build up a sufficiently large enough stash to sustain me for the next long runs I’m likely to do.
SGMT AGGRGTE SEGMT PERMI AVGPC DIST 18 miles in three legs
0.38 0:03:09 03:09 08:17 08:17 0.38 Hardball
0.87 0:11:06 07:57 09:08 08:53 1.25 Hwy o’ Death - Thunder
1.36 0:23:27 12:21 09:05 08:59 2.61 Thunder to Pax Turnoff
1.28 0:35:25 11:58 09:21 09:06 3.89 Pax Turnoff back
1.29 0:47:00 11:35 08:59 09:04 5.18 Hwy o’ Death - Lifeliner
1.35 0:59:08 12:08 08:59 09:03 6.53 Lifeliner Rd
0.87 1:06:59 07:51 09:01 09:03 7.40 Dirtball
0.38 1:10:08 03:09 08:17 09:01 7.78 Finish
0.38 1:13:18 03:10 08:20 08:59 8.16 Hardball
0.85 1:20:32 07:14 08:31 08:56 9.01 101 Hwy
1.39 1:32:26 11:54 08:34 08:53 10.40 Hammerhead
1.39 1:44:43 12:17 08:50 08:53 11.79 Main Drag
0.85 1:52:39 07:56 09:20 08:55 12.64 Dirtball
0.38 1:55:57 03:18 08:41 08:54 13.02 Start
0.38 1:59:10 03:13 08:28 08:54 13.40 Hardball
1.69 2:14:29 15:19 09:04 08:55 15.09 Air Assault to split
1.67 2:30:56 16:27 09:51 09:00 16.76 Around Crackhouses
1.10 2:42:07 11:11 10:10 09:05 17.86 Short Air Assault
0.54 2:47:09 05:02 09:19 09:05 18.40 Buttonhook
Sunday, March 05, 2006
7.78mi, 68:55, 5 MAR 06, COB Speicher IZ
None. Hour-long conversation with running partner instead.
WX at 0700: 48, DP 39, BP 30.10, 2@270 clear
Odometer 4: 345.0mi
Z2.
Nice easy run. Today was easy effort, which was good since yesterday was probably the hardest I’ve run in a while. Unfortunately, racing yesterday was probably not a brilliant idea now that I have fairly sore quadriceps going into an 18-miler on Monday.
On the bright side, even after a hard run yesterday, today was little effort and good mental relaxation, which is good since I got a grand total of maybe 4 hours of sleep prior to that. I guess I should be alarmed that I’m voiding a nice shade of brown after the run, but it just means I need to drink more water. Or something like that.
SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal
0.38 03:27 03:27 09:05 09:05 0.38 Hardball
0.87 11:17 07:50 09:00 09:02 1.25 Hwy o’ Death - Thunder
1.36 23:18 12:01 08:50 08:56 2.61 Thunder to Pax Turnoff
1.28 34:47 11:29 08:58 08:57 3.89 Pax Turnoff back
1.29 46:03 11:16 08:44 08:53 5.18 Hwy o’ Death - Lifeliner
1.35 58:00 11:57 08:51 08:53 6.53 Lifeliner Rd
0.87 65:42 07:42 08:51 08:53 7.40 Dirtball
0.38 68:55 03:13 08:28 08:51 7.78 Finish
WX at 0700: 48, DP 39, BP 30.10, 2@270 clear
Odometer 4: 345.0mi
Z2.
Nice easy run. Today was easy effort, which was good since yesterday was probably the hardest I’ve run in a while. Unfortunately, racing yesterday was probably not a brilliant idea now that I have fairly sore quadriceps going into an 18-miler on Monday.
On the bright side, even after a hard run yesterday, today was little effort and good mental relaxation, which is good since I got a grand total of maybe 4 hours of sleep prior to that. I guess I should be alarmed that I’m voiding a nice shade of brown after the run, but it just means I need to drink more water. Or something like that.
SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal
0.38 03:27 03:27 09:05 09:05 0.38 Hardball
0.87 11:17 07:50 09:00 09:02 1.25 Hwy o’ Death - Thunder
1.36 23:18 12:01 08:50 08:56 2.61 Thunder to Pax Turnoff
1.28 34:47 11:29 08:58 08:57 3.89 Pax Turnoff back
1.29 46:03 11:16 08:44 08:53 5.18 Hwy o’ Death - Lifeliner
1.35 58:00 11:57 08:51 08:53 6.53 Lifeliner Rd
0.87 65:42 07:42 08:51 08:53 7.40 Dirtball
0.38 68:55 03:13 08:28 08:51 7.78 Finish
Saturday, March 04, 2006
0.9mi+4.25mi, 30:36, 4 MAR 06, COB Speicher IZ
The Reputation, “The Stars of Amateur Hour”
WX at 0700: 50, DP 46, BP 29.94, 2@350
Odometer 1: 31.0mi
Z4, Z5 finish.
I ran the Women’s History Month 5K. Well, it was advertised as a 5K. I don’t want to get too fucking animated, but there are certain standards of race administration that seem to be lacking every time we go out and do this shit. Two things in particular: no one vetted the course for distance before the race, which was painfully apparent when I passed the turn-around point and it most certainly wasn’t at 1.55mi. The other thing was that the finish chute was not properly choked at finish. If you’re going to set a finish, choke the field before you cross the finish line so you receive runners in order.
The last time the scoring was all fucked up; there were people scored who didn’t even show up. I await the results to see how jacked up the results for this one are.
I felt I was reasonably competitive and after the first 20 minutes, I was in gear at a good Z3/Z4 pace, but that’s not the goddamn point.
SGMT AGGRG SEGMT PERMI AVGPC DIST 7k-not-5k
4.27 30:36 30:36 07:10 07:10 4.27 Hardball
WX at 0700: 50, DP 46, BP 29.94, 2@350
Odometer 1: 31.0mi
Z4, Z5 finish.
I ran the Women’s History Month 5K. Well, it was advertised as a 5K. I don’t want to get too fucking animated, but there are certain standards of race administration that seem to be lacking every time we go out and do this shit. Two things in particular: no one vetted the course for distance before the race, which was painfully apparent when I passed the turn-around point and it most certainly wasn’t at 1.55mi. The other thing was that the finish chute was not properly choked at finish. If you’re going to set a finish, choke the field before you cross the finish line so you receive runners in order.
The last time the scoring was all fucked up; there were people scored who didn’t even show up. I await the results to see how jacked up the results for this one are.
I felt I was reasonably competitive and after the first 20 minutes, I was in gear at a good Z3/Z4 pace, but that’s not the goddamn point.
SGMT AGGRG SEGMT PERMI AVGPC DIST 7k-not-5k
4.27 30:36 30:36 07:10 07:10 4.27 Hardball
Thursday, March 02, 2006
7.78mi, 72:54, 2 MAR 06, COB Speicher IZ
Not much due to conversation, but snippets of The Reputation, “The Stars of Amateur Hour”
WX at 0700: 52, DP 46, BP 29.90, 6@variable, finishing winds 9@270 broken clouds
Odometer 4: 337.2mi
Z2.
New running partner today. I wanted a controlled pace run, I got a controlled pace run. Slow, but since I decided to run a 5K this Saturday, I’ll be taking tomorrow off and running about the same speed on Sunday. I probably should’ve gone faster...but in the long run, this was probably the right speed. I need to run on Sunday at about the same pace, to be honest.
SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal
0.38 03:27 03:27 09:05 09:05 0.38 Hardball
0.87 11:38 08:11 09:24 09:18 1.25 Hwy of Death to Thunder
1.36 24:26 12:48 09:25 09:22 2.61 Thunder to Pax Turnoff
1.28 36:46 12:20 09:38 09:27 3.89 Pax Turnoff back
1.29 48:57 12:11 09:27 09:27 5.18 Hwy of Death to Lifeliner
1.35 61:34 12:37 09:21 09:26 6.53 Lifeliner Rd
0.87 69:33 07:59 09:11 09:24 7.40 Dirtball
0.38 72:54 03:21 08:49 09:22 7.78 Finish
WX at 0700: 52, DP 46, BP 29.90, 6@variable, finishing winds 9@270 broken clouds
Odometer 4: 337.2mi
Z2.
New running partner today. I wanted a controlled pace run, I got a controlled pace run. Slow, but since I decided to run a 5K this Saturday, I’ll be taking tomorrow off and running about the same speed on Sunday. I probably should’ve gone faster...but in the long run, this was probably the right speed. I need to run on Sunday at about the same pace, to be honest.
SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal
0.38 03:27 03:27 09:05 09:05 0.38 Hardball
0.87 11:38 08:11 09:24 09:18 1.25 Hwy of Death to Thunder
1.36 24:26 12:48 09:25 09:22 2.61 Thunder to Pax Turnoff
1.28 36:46 12:20 09:38 09:27 3.89 Pax Turnoff back
1.29 48:57 12:11 09:27 09:27 5.18 Hwy of Death to Lifeliner
1.35 61:34 12:37 09:21 09:26 6.53 Lifeliner Rd
0.87 69:33 07:59 09:11 09:24 7.40 Dirtball
0.38 72:54 03:21 08:49 09:22 7.78 Finish
Wednesday, March 01, 2006
5.24mi, 44:30, 1 MAR 06, COB Speicher IZ
The Bats, “Straight Image”
The Bats, “Dancing As The Boat Goes Down”
WX at 0800: 55, DP 50, BP 29.92, 2@variable overcast at 25K
Odometer 1: 26.8mi
Z2-Z3.
I was feeling better than I thought I would after 17. I did have to start stretching as my hamstrings and calves have been very tight lately. Tight enough where I need to stretch or else.
I found out about another race this coming Saturday. I figure I can afford a brief change in training plan to compete for just a day. It’s only a 5K anyway.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:19 03:19 08:44 08:44 0.38 Hardball
0.85 10:53 07:34 08:54 08:51 1.23 101 Hwy
1.39 22:45 11:52 08:32 08:41 2.62 Hammerhead
1.39 34:16 11:31 08:17 08:33 4.01 Main Drag
0.85 41:37 07:21 08:39 08:34 4.86 Dirtball
0.38 44:30 02:53 07:35 08:30 5.24 Start
The Bats, “Dancing As The Boat Goes Down”
WX at 0800: 55, DP 50, BP 29.92, 2@variable overcast at 25K
Odometer 1: 26.8mi
Z2-Z3.
I was feeling better than I thought I would after 17. I did have to start stretching as my hamstrings and calves have been very tight lately. Tight enough where I need to stretch or else.
I found out about another race this coming Saturday. I figure I can afford a brief change in training plan to compete for just a day. It’s only a 5K anyway.
SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:19 03:19 08:44 08:44 0.38 Hardball
0.85 10:53 07:34 08:54 08:51 1.23 101 Hwy
1.39 22:45 11:52 08:32 08:41 2.62 Hammerhead
1.39 34:16 11:31 08:17 08:33 4.01 Main Drag
0.85 41:37 07:21 08:39 08:34 4.86 Dirtball
0.38 44:30 02:53 07:35 08:30 5.24 Start
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