Saturday, April 29, 2006

28.8mi, 4:24:00, 29 APR 06, COB Speicher IZ

Limp Bizkit and DMX, “Rollin” (remix)
Rush, “Cold Fire”
Tommy Keene, “Drowning”
Silverstein, “Defend You”
50 Foot Wave, “Hot Pink, Distorted”
50 Foot Wave, “Petal”


WX at 0600: 66, DP 45, BP 29.88, 4@290 overcast
WX at 0700: 70, DP 43, BP 29.86, 10G13@340 overcast
WX at 0800: 70, DP 45, BP 29.85, 8G15@010 broken clouds
WX at 0900: 72, DP 45, BP 29.87, 6@variable broken clouds
WX at 1000: 75, DP 45, BP 29.87, 9@080 broken clouds

Odometer 1: 224.5mi

Z3-Z4.

Like any other race on this fucking compound, the race distance is wrong. I was disappointed – but not very surprised. I have no idea what the fuck the race director decided to use as a measuring device but I suspect it was a vehicle with a very inaccurate odometer. I don’t think it’s an overstatement when I describe the race administration in some ways as “like a can of spilled fuck.” (thank you, Division G3!) I realized something was wrong as I was hitting mile stops and I was supposedly running 10-minute miles, which I’m pretty sure wasn’t the case.

The splits I took were so fucking inconsistent that they were just about worthless. 4:24:00 for 28.8 miles, though, was about a 9:10 mile. For running 2.6 miles more than I intended to, I think that’s not so bad. I’m not sure if I’d have made my goal of a 4-hour marathon, but I guess if I hadn’t had to take a dump near the end of the first turnaround.

Like a can of spilled fuck. Sigh.

Friday, April 28, 2006

2.0mi, 19:11, 28 APR 06, COB Speicher IZ

Rush, “Bravado”

WX at 0700: 57, DP 45, BP 29.90, 4@variable clear

Odometer 4: 440.5mi

Z2.

It didn’t matter what I ran, so long as I ran two. And I did. And tomorrow I run the marathon. When it’s time to go, it’s time to go.

SGMT AGGRG SEGMT PERMI AVGPC DIST Sluggitude Run
1.00 09:27 09:27 09:27 09:27 1.00 to speed bump
1.00 19:11 09:44 09:44 09:35 2.00 back to start

Tuesday, April 25, 2006

3.5mi, 30:14, 25 APR 06, COB Speicher IZ

Rush, “Cold Fire”

WX at 0800: 61, DP 52, BP 29.66, 3@290 clear

Odometer 4: 438.5mi

Z2 high.

Today was intended to be 3. Oops. Today was too far. No big deal. My running partner was somewhat inconsistent so I exercised the iron hand of pace. My replacement here in theater wanted to jackrabbit the finish. No, no, no. I ran controlled pace going back. We were starting to accelerate – but not so much that it got stupid.

SGMT AGGRG SEGMT PERMI AVGPC DIST Not Quite Hammerhead
0.38 03:07 03:07 08:12 08:12 0.38 Hardball
0.87 10:29 07:22 08:28 08:23 1.25 101 Hwy
0.50 14:51 04:22 08:44 08:29 1.75 MP Turnaround
0.50 19:24 04:33 09:06 08:37 2.25 Main Drag
0.87 27:10 07:46 08:56 08:42 3.12 Dirtball
0.38 30:14 03:04 08:04 08:38 3.50 Start

Sunday, April 23, 2006

3.9mi, 36:03, 23 APR 06, COB Speicher IZ

I honestly don’t remember what was in the iThink this morning.

WX at 0800: 64, DP 54, 29.89, 3@220 haze overcast

Odometer 4: 433.0mi

Z2.

I didn’t think I was going as slow as I was. Today was wogging without the intent of wogging. Maybe that was by design.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run
1.10 10:22 10:22 09:25 09:25 1.10 Short Air Assault to split
1.67 25:47 15:25 09:14 09:18 2.77 Around Crackhouses
1.10 36:03 10:16 09:20 09:19 3.87 Split to short Air Assault

Friday, April 21, 2006

3.8mi, 37:15, 21 APR 06, COB Speicher IZ

50 Foot Wave, “Hot Pink, Distorted”

WX at 0800: 72, DP 61, BP 29.89 2@variable haze

Odometer 4: 429.1mi

Z2.

I just could not get it going today and consequently, today was a day of some draggitude. Fortunately, today didn’t have to be that hard. It’s getting warmer. Tomorrow = nothing but eat.

SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead Gym
1.23 12:09 08:59 07:18 09:53 1.23 101 Hwy
0.69 18:22 06:13 09:01 09:34 1.92 Perimeter
0.61 24:59 06:37 10:51 09:52 2.53 Back to Drag
0.35 28:27 03:28 09:54 09:53 2.88 Drag to Gym
0.51 33:47 05:20 10:27 09:58 3.39 Gym to Dirtball
0.38 37:15 03:28 09:07 09:53 3.77 Start

Thursday, April 20, 2006

5.24mi, 48:22, 20 APR 06 , COB Speicher IZ

Tommy Keene, “Drowning”

WX at 0700: 63, DP 59, BP 30.00, 3@270 mist

Odometer 1: 195.7mi

Z2.

No great pressures to run fast today. So I just ran, although not quite so slow as to be wogging. There is temptation to go faster than I probably should – and consequently, I will remain steadfast in training easy. I like this taper – I just have to do it.

SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:20 03:20 08:46 08:46 0.38 Hardball
0.87 11:23 08:03 09:15 09:06 1.25 101 Hwy
1.39 23:59 12:36 09:04 09:05 2.64 Hammerhead
1.39 36:38 12:39 09:06 09:05 4.03 Main Drag
0.87 44:50 08:12 09:26 09:09 4.90 Dirtball
0.38 48:22 03:32 09:18 09:10 5.28 Start

Wednesday, April 19, 2006

4.0mi, 36:38, 19 APR 06, COB Speicher IZ

Midnight Oil, “Forgotten Years”

WX at 0800: 63, DP 61, BP 30.00, 3@260 mist and an assload of standing water

Odometer 4: 425.3mi

Z2 high-Z3.

Today was a good example of shitty pacing at work. My running partner takes some time to settle and isn’t the most consistent runner – he’s good to run with, but he can be inconsistent at times. I’m pretty settled in my current level of effort for pace, but that’s learned from hard experience doing the LSD runs in the last few weeks.

Today was my penultimate ab workout. Friday will be my last.

SGMT AGGRG SEGMT PERMI AVGPC DIST Not-Hammerhead Gym
0.38 03:10 03:10 08:20 08:20 0.38 Hardball
0.87 11:00 07:50 09:00 08:48 1.25 101 Hwy
0.77 18:04 07:04 09:11 08:57 2.02 Turnaround
0.77 24:59 06:55 08:59 08:57 2.79 Back to Drag
0.35 28:03 03:04 08:46 08:56 3.14 Drag to Gym
0.52 33:11 05:08 09:52 09:04 3.66 Gym to Dirtball
0.38 36:38 03:27 09:05 09:04 4.04 Start

Monday, April 17, 2006

8.4mi, 74:24, 17 APR 06 , COB Speicher IZ

No recollection of what was in the iThink this morning.

WX at 0800: 72, DP 55, BP 29.65, 7G15@110 widespread dust/haze

Odometer 1: 190.4mi

Z3.

Today was a difficult day insofar as getting tagged last night at midnight for a fucking science project. I was up until about 3am and woke back up at 6:30 to get my run in. It was therapeutic but I’m fucking tired. I’m not that concerned about the time involved as the weather outside was a tad hostile. There was a dust storm of such intensity that I was reminded of some of the sets of The Martian Chronicles (meaning the miniseries that aired on NBC in the late 1970s). Blowing orange dust. At least it wasn’t too hot as the particulate dust in the air led to a lot of unintentional shade. If that’s conditions for the marathon, I think I can live with that, in all honesty. But I’m still tired.

SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 03:18 03:18 08:41 08:41 0.38 Hardball
0.87 11:13 07:55 09:06 08:58 1.25 Lifeliner
1.36 23:34 12:21 09:05 09:02 2.61 101 to Pax Turnoff
1.59 37:59 14:25 09:04 09:03 4.20 End of Pax Turnoff
1.58 52:08 14:09 08:57 09:01 5.78 Thunder to 101
1.35 603:52 11:44 08:41 08:57 7.13 101 Hwy to Lifeliner
0.87 71:18 07:26 08:33 08:55 8.00 Dirtball
0.38 74:24 03:06 08:09 08:53 8.38 Start

Sunday, April 16, 2006

3.9mi, 35:23, 16 APR 06, COB Speicher IZ

Cruiserweight, “Goodbye Daily Sadness”
Saxon Shore, “Amber, Ember, Glow”

WX at 0800: 77, DP 52, BP 29.71, 11@60 haze pcdy

Odometer 4: 425.2mi

Z3.

If I hadn’t been steadfast in gaming my plan, I never would have gotten out of bed. I just didn’t want to wake up. I need to be conscientious about not pigging out as I ramp down for the marathon. Today sucked. Tomorrow might be an improvement.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run
1.10 10:10 10:10 09:15 09:15 1.10 Short Air Assault to split
1.67 25:16 15:06 09:03 09:07 2.77 Around Crackhouses
1.10 35:23 10:07 09:12 09:09 3.87 Split to short Air Assault

Friday, April 14, 2006

4.4mi, 39:09, 14 APR 06, COB Speicher IZ

The Bats, “Straight Image”
The Connells, “Fun & Games”

WX at 0800: 66, DP 46, BP 29.95, 3@300 clear

Odometer 4: 421.3mi

Z2 high.

Today was supposed to be an easy run, and I think that was mostly the case. I forgot to take the split at the last hack, so I combined a slightly longer split. As has been the case, I ran mostly negative splits. This is fine. An average pace of 8:53 on an easy day is fine. Man, I’m tired, though. Nothing but eat tomorrow.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 10:03 10:03 09:08 09:08 1.10 Short Air Assault to split
1.67 24:46 14:43 08:49 08:56 2.77 Around Crackhouses
1.64 39:09 14:23 08:46 08:53 4.41 Split to short Air Assault

Thursday, April 13, 2006

5.28mi, 45:33, 13 APR 06, COB Speicher IZ

Rush, “Countdown”
50 Foot Wave, “Hot Pink, Distorted”
Bob Mould, “Paralyzed”

WX at 0800: 63, DP 54, BP 29.90, 3@340 clear
WX at 0900: 72, DP 54, BP 29.92, 1@variable haze

Odometer 1: 182.0mi

Z3.

Today was a great day, if a bit slow at places. It’s also my 34th birthday. Ha. This run, thus, was a small birthday gift to me. When I’m able to cruise at 8:15 pace without breathing hard, this is a good sign.

I realized once again that I need to more rigorously vet my measurements to make sure that what I measure is, well, accurate. I am not industrious enough to check the other legs in my prior runs...and in any event, it doesn’t make so much of a difference that I need to do something about it.

On the other hand, today marked the powerful influence of memory. My dog Thor died, of old age, almost a year ago – on 23 Apr 05, and for whatever reason, I thought of him. I didn’t really have a pet growing up. My sister had a dog, who ran away, much to her sorrow, about 8 years after we had gotten him. Today’s run marked the sharp memory of going on a run once and having Thor join me for the run. Last night I was reminded of Thor and his littermate Diana, who we had euthanized some two years prior for a slipped disk. I don’t know why. There is acceptance – but there is still grief. I’m not sure why.

SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:08 03:08 08:15 08:15 0.38 Hardball
0.87 10:55 07:47 08:57 08:44 1.25 101 Hwy
1.39 23:06 12:11 08:46 08:45 2.64 Hammerhead
1.39 34:56 11:50 08:31 08:40 4.03 Main Drag
0.87 42:28 07:32 08:40 08:40 4.90 Dirtball
0.38 45:33 03:05 08:07 08:38 5.28 Start

Wednesday, April 12, 2006

4.4mi, 39:06, 12 APR 06, COB Speicher IZ

Rush, “Countdown”

WX at 0800: 68, DP 54, BP 29.85, 7@270 light rain overcast

Odometer 4: 416.9mi

Z2 start, Z3 finish.

The beginning of this run was not that pleasant. After about the first 20 minutes, things loosened up and it was a much better run. The dilemma of training is one of relative effort in terms of heart rate or how my legs feel. My legs were tired but my endurance felt fine. In that sense, I decided to go on relative heartrate or perceived level of effort.

Today’s song was cued by today being the 25th anniversary of the launch of the Space Shuttle Columbia. “Countdown” is actually not a half bad song. I was in the third grade when Columbia launched, with most of the Lower School grades 3-5 sitting around a 19” TV set with dials. It didn’t even have a varactor tuner, to give an idea of how long ago it was. Man, do I feel old.

Today might well be one of the last times I see rain – I certainly didn’t expect to see it in mid-April, of all things.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 10:17 10:17 09:21 09:21 1.10 Short Air Assault to split
1.67 24:55 14:38 08:46 09:00 2.77 Around Crackhouses
1.10 34:34 09:39 08:46 08:56 3.87 Split to short Air Assault
0.54 39:06 04:32 08:24 08:52 4.41 Corner and back

Monday, April 10, 2006

11.9mi, 1:45:11, 10 APR 06, COB Speicher IZ

Limp Bizkit and DMX, “Rollin” (remix)
Rush, “Cold Fire”
50 Foot Wave, “Hot Pink, Distorted”

WX at 0700: 59, DP 45, BP 29.97, 1@50 clear
WX at 0800: 63, DP 43, BP 29.99, 3@variable haze
WX at 0900: 68, DP 45, BP 30.00, 3@variable haze

Odometer 1: 176.7mi

Z3.

Today was an exercise in seeing just how fast I could go at what I considered race pace. I ran this one alone, which I think was important. It was a key piece to not being tied to someone else’s pace, and I think it paid off. For the most part, I think the reduced times on the HOD (Highway-O-Death) legs (specifically HOD to CSD/PX) was attributable to being tired (and not starting glycogen regenesis yet) as well as having to come off the road to avoid getting hit by oncoming traffic. Apart from that, the stretches where there was no traffic was promising as I didn’t have to switch to gravel to pavement continuously.

Afterwards I was so tired that I got back in bed and went to sleep. That’s an indicator...

SGMT AGGRGTE SEGMT PERMI AVGPC DIST almost 12 miles
0.38 0:03:06 03:06 08:09 08:09 0.38 Dirtball
0.30 0:05:40 02:34 08:33 08:20 0.68 x at Strike
0.87 0:13:22 07:42 08:51 08:37 1.55 thru rotary to HOD
0.30 0:16:06 02:44 09:07 08:42 1.85 x at HOD
1.31 0:27:52 11:46 08:59 08:49 3.16 HOD to Pax Turnoff
1.36 0:39:17 11:25 08:24 08:41 4.52 HOD to Corner
0.77 0:45:45 06:28 08:24 08:39 5.29 LSA South
1.01 0:54:23 08:38 08:33 08:38 6.30 Bunker
1.01 1:03:12 08:49 08:44 08:39 7.31 LSA South
0.77 1:09:37 06:25 08:20 08:37 8.08 Corner
1.36 1:20:55 11:18 08:19 08:34 9.44 HOD to Pax Turnoff
1.31 1:32:42 11:47 09:00 08:37 10.75 HOD to CSD/PX
0.30 1:35:22 02:40 08:53 08:38 11.05 x at HOD
0.87 1:42:48 07:26 08:33 08:51 11.62 HOD to Strike
0.27 1:45:11 02:23 08:50 08:51 11.89 Strike to Back Start

Sunday, April 09, 2006

3.77mi, 33:17, 9 APR 06, COB Speicher IZ

Letters to Cleo, “Go”
Rush, “Bravado”

WX at 0700: 59, DP 48, BP 30.01, calm clear

Odometer 4: 412.5mi

Z2-Z3.

This was intended to be a tempo run and it wasn’t. I was disappointed. Tomorrow it’s 12 and I intend to run at pace – to the point where I’ve computed relative pace and will hold fast to target.

Later today marked some wall ball, as I’m determined to get some quality time in with the lacrosse stick now that I have concrete walls around the place where I work.

SGMT AGGRG SEGMT PERMI AVGPC DIST Not Hammered Gym
0.38 03:10 03:10 08:20 08:20 0.38 Hardball
0.85 10:55 07:45 09:07 08:53 1.23 101 Hwy
0.69 17:13 06:18 09:08 08:58 1.92 Perimeter
0.61 22:42 05:29 08:59 08:58 2.53 Back to Drag
0.35 25:50 03:08 08:57 08:58 2.88 Drag to Gym
0.51 30:11 04:21 08:32 08:54 3.39 Gym to Dirtball
0.38 33:17 03:06 08:09 08:50 3.77 Start

Friday, April 07, 2006

5.24mi, 47:33, 7 APR 06, COB Speicher IZ

Blur, “Woo Hoo”
Hilary Duff, “Wake Up”

WX at 0800: 50 DP 46, BP 29.97, 8@270

Odometer 1: 164.8mi

Z2 high.

Also a fairly easy run, although it seemed like it was a little faster than it actually was. Today was supposed to be a controlled pace run, and for the most part, it was. It also entailed some ab work at the gym, hence the abbreviated split.

SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead + Gym
0.38 03:13 03:13 08:28 08:28 0.38 Hardball
0.85 11:15 08:02 09:27 09:09 1.23 101 Hwy
1.39 23:42 12:27 08:57 09:03 2.62 Hammerhead
1.39 36:07 12:25 08:56 09:00 4.01 Main Drag
0.35 39:27 03:20 09:31 09:03 4.36 Gym
0.51 44:09 04:42 09:13 09:05 4.86 Dirtball
0.38 47:33 03:24 08:57 09:04 5.24 Start

Thursday, April 06, 2006

5.80mi, 51:04, 6 APR 06, COB Speicher IZ

The Corrs, “Angel”
50 Foot Wave, “Petal”
50 Foot Wave, “Hot Pink, Distorted”

WX at 0700: 61, DP 50, BP 29.96, 6@variable haze overcast

Odometer 4: 408.8mi

Z3 steady state.

Today was intended to be a tempo run. It was, but it was a fairly hard run for my running partner. Myself, I had a problem settling on a particular song. I was kind of pleasantly surprised to settle on a song by 50 Foot Wave, of all things, on a tempo run. I’m starting to assemble the songs I want to try to commit to memory before the marathon on 29 April.

Some stick work with left and right hand, left hand mostly, playing wall ball. I’m finding that I really do like the STX Octane I bought off eBay, in spite of a small crack in the head. It’s a great head to throw with, and after looking at the difference between a C405 shaft and a AL6000 shaft, there really is a difference. The AL6000 is admittedly lighter – but much less sturdy than the C405 shaft.

SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouses
0.38 03:13 03:13 08:28 08:28 0.38 Hardball to Bastogne
0.29 05:50 02:37 09:01 08:42 0.67 to Barricade Rd
1.39 18:48 12:58 09:20 09:08 2.06 Crackhouse Y-split
1.66 33:20 14:32 08:45 08:58 3.72 Around Crackhouses
1.40 45:31 12:11 08:42 08:53 5.12 Back to Intersection
0.30 48:03 02:32 08:27 08:52 5.42 Dirtball
0.38 51:04 03:01 07:56 08:48 5.80 Start

Wednesday, April 05, 2006

5.24mi, 49:12, 5 APR 06, COB Speicher IZ

The Corrs, “Angel”
U2, “The Unforgettable Fire”
The Juliana Theory, “Do You Believe Me”
mewithoutyou, “January 1979”
R.E.M., “Driver 8”
R.E.M., “West of the Fields”

WX at 0800: 64, DP 45, BP 29.80, 10@130 haze (an hour later it became 8G19@140)

Odometer 1: 159.5mi

Z2 recovery.

Today just sucked. I didn’t want to run, I didn’t want to go anywhere, I just wanted to sleep in. But I needed this recovery run or else. It’s rough when the best I can eke out at recovery pace is a 9:23mpm aggregate. To add insult to injury, I was unable to settle on any running mantra until my last one. Maybe tomorrow will be easier.

SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:26 03:26 09:02 09:02 0.38 Hardball
0.85 11:39 08:13 09:40 09:28 1.23 101 Hwy
1.39 24:43 13:04 09:24 09:26 2.62 Hammerhead
1.39 37:42 12:59 09:20 09:24 4.01 Main Drag
0.85 45:50 08:08 09:34 09:26 4.86 Dirtball
0.38 49:12 03:22 08:52 09:23 5.24 Start

Monday, April 03, 2006

20.16mi, 2:57:05, 3 APR 06, COB Speicher IZ

Blur, “Woo Hoo”
Hilary Duff, “Wake Up”
Megadeth, cover of Duke Nukem theme
Ludwig van Beethoven, Symphony No. 3, Scherzo-Vivace
50 Foot Wave, “Hot Pink, Distorted”

WX at 0600: 55, DP 54, BP 29.73, 4@variable overcast
WX at 0700: 57, DP 54, BP 29.75, 5@variable overcast
WX at 0800: 57, DP 54, BP 29.77, 6@variable overcast
WX at 0900: 59, DP 54, BP 29.78, 10@150 overcast
WX at 1000: 61, DP 54, BP 29.80, 14G21@180 overcast

Odometer 1: 154.3mi

Z2 start, Z3 finish.

Actually faster than my last one! I was surprised in some ways running what I did, as I started to noticeably speed up. I ran a negative split on my second half, as the AVGPC column would indicate. Still, at that pace, I would have to hoof it to finish in under 4 hours. And I want to finish the marathon in under four hours. That means I will have to run my first half faster than 9mpm...which I won’t be constrained by having a running partner. I’ll be running my own pace for myself.

SGMT AGGRGTE SEGMT PERMI AVGPC DIST 20 miles in four legs
1.10 0:10:16 10:16 09:20 09:20 1.10 Short Air Assault to split
1.67 0:25:17 15:01 09:00 09:08 2.77 Around Crackhouses
1.39 0:38:07 12:50 09:14 09:10 4.16 Back to Intersection
0.30 0:40:48 02:41 08:57 09:09 4.46 Dirtball
0.38 0:44:05 03:17 08:38 09:06 4.84 Front of CHUs
0.38 0:47:27 03:22 08:52 09:05 5.22 Hardball
0.87 0:55:21 07:54 09:05 09:05 6.09 101 Hwy
1.39 1:07:30 12:09 08:44 09:01 7.48 Hammerhead
1.39 1:19:56 12:26 08:57 09:01 8.87 Main Drag
0.85 1:27:32 07:36 08:56 09:00 9.72 Dirtball
0.38 1:30:40 03:08 08:15 08:59 10.10 Start
0.38 1:33:55 03:15 08:33 08:58 10.48 DFAC Drag
0.87 1:41:29 07:34 08:42 08:56 11.35 Hwy-o-Death
1.36 1:53:49 12:20 09:04 08:57 12.71 Pax Turnoff
1.36 2:05:14 11:25 08:24 08:54 14.07 Hwy-o-Death
0.87 2:12:32 07:18 08:23 08:52 14.94 Dirtball
0.38 2:15:33 03:01 07:56 08:51 15.32 Start
0.38 2:18:47 03:14 08:31 08:50 15.70 Hardball to Bastogne
0.30 2:21:14 02:27 08:10 08:50 16.00 to Barricade Rd
1.39 2:33:15 12:01 08:39 08:49 17.39 Crackhouse Y-split
1.67 2:47:17 14:02 08:24 08:47 19.06 Around Crackhouses
1.10 2:57:05 09:48 08:55 08:47 20.16 Short Air Assault

Sunday, April 02, 2006

5:24mi, 46:02, 2 APR 06, COB Speicher IZ

Rush, “The Trees”

WX at 0700: 64, DP 48, BP 29.77, 8G12@200 overcast

Odometer 4: 403.0mi

Z2 high.

Easy, controlled run. Today was a good run for disciplined level of effort, and while I had to resist the urge to go faster, in spite of my running partner’s desire to speed up near the end.

Today also marked 10 minute ab work...and I was glad I had today’s iThink mantra locked in my head as I was subjected to all sorts of fucking horrible rap music. I was never so glad to hear the CD player transition to the Mighty Mighty Bosstones as we were about to leave the gym.

SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:25 03:25 08:59 08:59 0.38 Hardball
0.85 11:23 07:58 09:22 09:15 1.23 101 Hwy
1.39 23:36 12:13 08:47 09:00 2.62 Hammerhead
1.39 35:31 11:55 08:34 08:51 4.01 Main Drag
0.85 43:00 07:29 08:48 08:51 4.86 Dirtball
0.38 46:02 03:02 07:59 08:47 5.24 Start