4.45mi, 40:38, 31 AUG 06, Fort Leavenworth KS

Baby Rock Records, "One" (as in the Metallica Cover)

WX at 0600: 64.0 (17.8), DP 59.0 (15.0), BP 30.08 (1018), ESE 6 partly cloudy, RH 84%

Odometer 2: 126.4mi

Z3.

Today was supposed to be a fairly painless day, but I think we started too fast. Consequently, we ran positive splits. We finished smooth, but I didn't think it was a productive run because we went too fast at the start. I should preface that by saying that my running partner doesn't traditionally run much and that he doesn't like to run more than 4 miles, my usual recovery run distance.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.36 21:19 18:51 09:01 09:02 2.36
0.87 29:19 08:00 09:12 09:05 3.23
1.22 40:38 11:19 09:17 09:08 4.45

The Coolest Thing Ever

To quote the Washington Post article: "And the Cradle Will Rock to Metallica"

Baby Rock Records has a page on Myspace as well.

3.4mi, 32:11, 30 AUG 06, Fort Leavenworth KS

Juliana Hatfield, "You Are The Camera"

WX at 0600: 62.1 (16.7), DP 59.0 (15.0), BP 30.04 (1017), WNW 5 partly cloudy mist, RH 90%

Odometer 1: 390.2mi

Z2.

I was running this mornign with someone who traditionally does not like to run, so this was even more relaxed than a normal recovery run. What kept this run from being a Z1 run was some of the changes in pacing and in terrain.

Every time I think of the Juliana Hatfield song in question, I'm reminded my 7th grade Latin and "camera" being one of the words I had to learn for vocabulary. It means "room," by the way. The other phrase that comes to mind is "camera obscura," in the lighting sense.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.83 07:59 07:59 09:36 09:36 0.83
0.73 14:56 06:57 09:29 09:33 1.56
1.00 24:00 09:04 09:07 09:23 2.56
0.83 32:11 08:11 09:51 09:30 3.39

9.0mi, 78:00, 29 AUG 06, Fort Leavenworth KS

Rush, "The Analog Kid"
The Connells, "Fun & Games"
Neil Young, "Keep On Rockin' The Free World"
50 Foot Wave, "Hot, Pink, Distorted"

WX at 0600: 62.1 (16.7), DP 59.0 (15.0), BP 30.01 (1016), NW 8 overcast, RH 88%

Odometer 2: 121.9mi

Z3 high.

Today was an opportunity to put in my hardest run course against what I'd normally think to be the second most permissive conditions I've run since I've gotten here.

The weather worked great, as did my brief taper. This is a PR for this course and I didn't particularly try to kill myself. On an even more positive note, this was a straight run - no walking involved, even on the one hill in this course that normally wipes me out.

My homework from last night involved reading Norman Maclean's Young Men and Fire, and as I was running uphill, I was thinking of what kind of shape the men had to be in when they were trying to outrun a fire and they had to sustain an over 9-minute mile going up an over-60 degree slope. I guess I added Mann Gulch, near Helena MT, to the list of places I eventually want to see.

Splits
SGMT AGGREGT SEGMENT PERMI AVGPC DIST
0.32 0:02:51 0:02:51 08:56 08:56 0.32
3.19 0:30:37 0:27:46 08:43 08:44 3.50
3.82 1:03:40 0:33:03 08:39 08:42 7.32
0.28 1:06:31 0:02:51 10:19 08:45 7.60
1.37 1:18:00 0:11:29 08:24 08:42 8.97

4.7mi, 41:25, 28 AUG 06, Fort Leavenworth KS

Fuga from J.S. Bach, Sonata No.3 in C major, BWV 1005
Craig Safan, "Into the Starscape"

WX at 0700: 70.0 (21.1), DP 66.0 (18.9), BP 29.89 (1012), W 8 overcast, RH 87%

Odometer 1: 386.8mi

Z2.

Easy recovery run with negative splits, which is a prep for tomorrow, which should be cool and consequently an opportunity for a Z4 tempo/max VO2 run.

I would've gone the 4.16mi route had it not been for Rain of Biblical Proportions in the last 36 hours and I didn't want to go mudbogging.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:28 02:28 09:10 09:10 0.27
2.09 20:45 18:17 08:45 08:48 2.36
0.87 28:21 07:36 08:44 08:47 3.23
1.22 39:01 10:40 08:45 08:46 4.45
0.27 41:25 02:24 08:53 08:46 4.72

10,000m on Concept Model C, 43:49, 27 AUG 06, Fort Leavenworth KS

Scott Cossu, "Demeter/Rejoicing"

WX at 0800: 71 (22), DP 69 (21), BP 29.97 (1014), S 7 rain; patches of fog; mist, RH 93%

Odometer 2: 112.9mi

Z4.

Today was a surprisingly fast day - although maybe not as I'd taken two days off consecutively, which is rare, and probably should be rare.

Today's time factored in two stops to retighten foot straps. The Concept2 here at Fort Leavenworth has footstraps that won't hold for sustained rowing.

On the bright side, after about 30 minutes, I was holding about 2:05/500m for about a 1200-1500m stretch. Even after a fair amount of spinning at that speed, I was still able to finish spinning under 2:00/500m, at what amounted to a Z5 sprint finish.

Although I've entertained the thought of shifting my training to 2000m sprints, I don't see myself a dedicated enough indoor rower to really contemplate that thought - and it also doesn't work for what I'm rowing for in the first place (an alternative aerobic workout that also works other body parts).

After an extremely hard night of drinking Friday night, which left Household6 in a predictably irate mood all weekend, I didn't do shit yesterday.

I'm glad I went this morning to do what I did. It was horizontal rain for most of the rest of the day. Ordinarily, I wouldn't mind running in that - except that I normally budget those for days when I have literally nothing else going on.

I realize that the last time I had those kind of days I was on temporary duty without dependents or single. Some idle food for thought.

And in a bizarre flashback to a decade past...

Juliana Hatfield takes some of her ire and directs it to an editorial letter!

Now I feel like pulling out my Juliana Hatfield "CD maxi-single of I See You and playing her old song "Rider."

Of course, I realize that song's 14 years old.

I feel old.

Unbefuckinglievable

A show I ordinarily couldn't care less about has piqued my attention for its sheer fucking stupidity.

White, black, Hispanic, Asian?

Why don't we just call it Teams Honky, Spook, Wetback, Slope?

Unbefuckinglievable.

4.1mi, 38:32, 24 AUG 06, Fort Leavenworth KS

Hilary Duff, "Wake Up"

WX at 0600: 72.0 (22.2) 68.0 (20.0) 29.9 (1012) SSE 9, RH

Odometer 2: 112.9mi

Z2.

Good god did I feel tired today. Today almost turned into a "do nothing but eat" day, although getting 5 1/2 hours of sleep on the average is probably one of the contributing factors.

My legs were feeling yesterday's erg session most of yesterday and still through this morning, so today was intentionally a recovery run. And probably rightly so.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.83 08:17 08:17 09:58 09:58 0.83
0.73 15:20 07:03 09:38 09:48 1.56
1.00 24:57 09:37 09:40 09:45 2.56
0.87 32:11 07:14 08:21 09:24 3.43
0.72 38:32 06:21 08:53 09:18 4.14

2.8mi + 10,000m on Concept Model C, 44:48, 23 AUG 06, Fort Leavenworth KS

Rush, "The Analog Kid"
Rush, "La Villa Strangiato"
Mike Oldfield, "Moonlight Shadow"

WX at 0700: 70.0 (21.1), DP 60.1 (15.6), BP 30.08 (1018), SE 10, RH 70%

Odometer 1: 382.1mi

Z3.

It was a lot harder to spin at 2:15 pace for 10,000m than I thought. It's been a little while since I've rowed 10k, so maybe it points to the need to get back in the saddle and start rowing again.

The run times were faster overall than previous, but I attribute a lot of that to the weather.

I have no idea why yesterday's listing blanked. No big deal, though.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 12:13 12:13 08:47 08:47 1.39
1.39 24:30 12:17 08:50 08:49 2.78

10,000m on Concept C: 44:48

3.3mi, 28:31, 22 AUG 06, Fort Leavenworth KS

Some idle thoughts from a self-proclaimed political realist

I was paging through the Washington Post's story on the Bush 43 speech defending the policy on staying the course in Iraq. I don't usually get fired up on political topics, but this is a notable exception. Flame on...

I feel reasonably qualified to speak, having spent a combat tour actually interpreting policy to be accomplished by troops out on the streets of Iraq, and it just amazes me about the logic behind cutting and running.

My thoughts on cutting and running don't stem from wanting to honor the memory of those who have died or been wounded (and I knew/know a few of them personally), although I think that's admirable. From a more bluntly utilitarian view, it goes from what happens should the United States leave.

One might say there's a civil war already in progress, if sectarian killings are a recurrent danger, especially for those in places like Baghdad. I've had friends tell me their presence (as advisors to an Iraqi national police unit) saved civilians from what would, in America, be considered a hate crime, to kill someone based on their religion.

I shudder to think what would happen were the United States not there - should we leave with work unfinished, to leave the Iraqi government incapable of standing on its own because its own government institutions aren't ready yet. While the circumstances aren't exactly the same, it's worth noting that it took the United States some eleven years after its independence to come up with a functional constitution because the Articles of Confederation weren't cutting it.

I'm sure in my belief that if there was no coalition force to help rebuild Iraq, then it would have become a failed state...and the cost of a failed state is normally military intervention and high-intensity combat operations. While Afghanistan under the Taliban is a recent example of a failed state, Somalia circa 1993 comes to mind instead.

Never mind the fait accompli that would be handed to Al Qaeda and its associated movements, who have been more than willing to take any conceded initiative and then take the fight to the United States anywhere it can - should we lack the fortitude to finish what we started.

I always found Richard Armitage's "Pottery Barn Rule" pointedly appropriate - "you break it, you buy it" - which translates to "we end conflicts on terms of our own choosing." I'd rather that be genuinely the case rather than "because we're a nation of quitters."

While I don't agree with everything this administration does, and think that disbanding the Iraqi Army was one of the most fucking stupid things we ever did in a litany of dumb shit, it's a shame that I don't think the American public can detach itself from the Glass Tit of American Idol or The Real World and understand why perseverance is still, last time I checked, a value.

Oh, and about Hezbollah disarming...that won't happen without someone to compel them to disarm. The Israelis may have lost big in their inability to exterminate Hezbollah in its current campaign, but they don't harbor any illusions about what will happen.

Flame off...

6.0mi, 53:37, 21 AUG 06, Fort Leavenworth KS

Mike Oldfield, "Moonlight Shadow"
Cobalt 60, "Darwin Was Right"
Dope, "Die Motherfucker Die"
Rush, "Analog Kid"

WX at 0700: 70.0 (21.1), DP 66.0 (18.9), BP 30.10 (1019), ESE 8 mist, RH 87.29

Odometer 2: 103.5mi

Z3.

Nothing like last week's blistering run. This was intended to be much more deliberately controlled, and it was. I was unable to settle on a running mantra today, which would explain the general lack of coherency of choices. I mean, Mike Oldfield, Cobalt 60, Rush, and Dope? That's cognitive dissonance if I ever thought of it.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 02:57 02:57 08:45 08:45 0.34
0.87 11:19 08:22 09:39 09:23 1.21
0.68 16:50 05:31 08:05 08:55 1.89
0.67 22:43 05:53 08:50 08:54 2.55
2.24 44:27 21:44 09:41 09:16 4.80
0.86 51:20 06:53 07:58 09:04 5.66
0.34 53:37 02:17 06:39 08:56 6.00

4.0mi, 38:20, 18 AUG 06, Fort Leavenworth KS

Scott Cossu, "Demeter/Rejoicing" (an unusual choice, I'll grant)

WX at 0600: 77.0 (25.0), DP 69.1 (20.6), BP 29.99 (1015), WSW 7 overcast transitioning to thunderstorm, RH 76%

Odometer 1: 379.3mi

Z2 relative wog.

Today was a textbook case of dead legs. I'm thinking my row intervals combined with my Z4 fast run earlier this week trashed the rest of the week. I could not believe how little energy I had this morning. I could make an excuse about the weather (overcast, humid, but not quite wet rainy) but I just might be overtrained because of putting two hard workouts within three days of each other. Unfortunately, the road to recovery doesn't mean Do Nothing But Eat days. I did that yesterday and I still felt like ass.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.83 07:51 07:51 09:26 09:26 0.83
0.73 14:54 07:03 09:38 09:32 1.56
1.00 24:36 09:42 09:45 09:37 2.56
0.83 31:59 07:23 08:53 09:26 3.39
0.60 38:20 06:21 10:35 09:36 3.99

2.8mi + 6000m in intervals on Concept C, 16 AUG 06, Fort Leavenworth KS

The Replacements, "Someone Take The Wheel"

WX at 0700: 70.0 (21.1), DP 57.9 (14.4), BP 30.09 (1018), SE 9 clear, RH 65%

Odometer 1: 375.3mi

Z2 run, Z4 erg.

Intervals, 2000, then 1000, then 500, then 600. Total distance was 6000m. My rest speeds were around 2:19-2:20/500m, although I wanted to sustain 2:15/500m. My interval speeds, on the other hand, were more encouraging; they settled around 2:04-2:05, with some stretches as fast ast 2:00/500m.

There is a very noticeable change in erg speed in the last month. That's always encouraging. I attribute some of that to improved fitness, but also some of that to much-improved form and technique.

The Replacements song is from picking out an old t-shirt I got when they played at Johns Hopkins in 1991. A pretty good show, although I didn't realize it was their swan song. I was glad I saw them, now that I think about it.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 13:12 13:12 09:30 09:30 1.39
1.39 25:46 12:34 09:02 09:16 2.78

6.0mi, 50:11, 15 AUG 06, Fort Leavenworth KS

Mark Isham, "Cars and Helicopters" from The Hitcher

WX at 0700: 62.1 (16.7), DP 57.0 (13.9), BP 30.12 (1019), NE 3 clear, RH 83%

Odometer 2: 97.5mi

Z4 time trial pace.

Fastest run in a while - and the fastest I've done any speed for a while, particularly on the last leg. All downhill, hard finish, and it all fell together. Of course, it could be also because it's about 25-30 degrees lower right now than it's been in the last few weeks.

While it could've been cooler for my tastes, it really doesn't get much better than this. It's a rare occurrence that I absolutely hammer a training run in time trial-like fashion.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 02:44 02:44 08:06 08:06 0.34
0.87 10:44 08:00 09:13 08:54 1.21
0.68 15:53 05:09 07:33 08:25 1.89
0.67 21:31 05:38 08:28 08:26 2.55
2.24 41:51 20:20 09:04 08:43 4.80
0.86 48:12 06:21 07:21 08:31 5.66
0.34 50:11 01:59 05:46 08:21 6.00

2.8mi + about 6200m on Concept C, 13 AUG 06, Fort Leavenworth KS

Michael Manring, "Homeward"

WX at 0900: 82.0 (27.8), DP 69.1 (20.6), BP 29.94 (1013), S 16 haze, RH 64%

Odometer 1: 374.5mi

Z1 run coming in, Z4 erg, Z2 run coming back.

After doing some reading on Strokecycles at the Inverness Rowing Club (as in Scotland) site , I decided to do some more critical review on stroke technique to make sure I was doing the right thing. I realized I'd been practicing some baaaaaaaaad habits in the past in the vain attempt to gain more power.

That was homework well spent. I got more efficient times although the muscle groups I worked were a bit different. Then again, I realized I was doing something wrong beforehand when I came away with no lower back tension after this morning's session.

Unfortunately, it was cut short. The Concept C here at Fort Leavenworth doesn't get much maintenance. Because it doesn't get much, it had started rocking off its pedestal as the Allen head screws started working their way out. Some were significantly out - as in, out enough to hand tighten about 6 or 7 turns before I realized I was gambling with this morning's session - although the rocking noise I heard gave me the "something is wrong" feeling. I should've looked at it more critically - but then again, it's not technically my job.

On the other hand, I'm probably one of less than ten people on this post who use the Concept C, so there's not much incentive for the gym staff to maintain it.

No times on the Concept C, but I was averaging about 2:05-2:08/500m. Problem is that even with greatly improved technique, I was still anaerobic enough to start changing my blood pH. I realized this as I started to get the feeling of wanting to throw up...something I haven't felt since, oh, running the 600 in high school indoor track.

The goal is to try to consistently row 2:00/500m over 10km, but that's a distant goal if today was any indicator.

I may experiment with greatly reduced effort for a rest week to see if I can get some return the week afterwards.

Splits
1.4 in: 13:22
1.4 out: 13:14

4.0mi, 36:57, 11 AUG 06, Fort Leavenworth KS

Hilary Duff, "Getaway"
Hilary Duff, "Wake Up"

WX at 0700: 73.9 (23.3), DP 70.0 (21.1), BP 29.94 (1013), NNE 7 mostly cloudy, RH 87%

Odometer 2: 91.5mi

Z2.

Another recovery run. I'm going to try two easy days after a hard run like Wednesday's and see where that gets me. Nothing ambitious, although I did notice some general loosening up after the first 25 minutes, so today was useful.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.83 07:38 07:38 09:11 09:11 0.83
0.73 14:21 06:43 09:10 09:11 1.56
1.00 23:39 09:18 09:21 09:15 2.56
0.83 30:54 07:15 08:43 09:07 3.39
0.60 36:57 06:03 10:05 09:16 3.99

2.3mi, 22:46, 10 AUG 06, Fort Leavenworth KS

The Replacements, "Fuck School"

WX at 0700: 82.0 (27.8), DP 64.9 (18.3), BP 29.86 (1011), W 6, RH 56%

Odometer 1: 371.7mi

Z1.

Nothing but wogging, even if I hadn't been crunched for time. Probably not long enough, but I didn't think I could in good conscience sleep in today no matter how shitty I felt.

Hence, today's mantra.

Splits
2.34mi = 9:43/mi pace.

9.0mi, 83:31, 9 AUG 06, Fort Leavenworth KS

Tommy Keene, "We'll Always Remain Just The Same"
Limp Bizkit and DMX, "Rollin'" (rap remix)

WX at 0800: 75.0 (23.9), DP 71.1 (21.7), BP 29.99 (1015), SE 6 mist, RH 88%
WX at 0700: 77.0 (25.0), DP 71.1 (21.7), BP 29.99 (1015), E 6 RH 82%

Odometer 2: 87.5mi.

Z3 high.

Today really was as humid as I thought it was once I checked the WX records.

As usual, the killer aspect of running here is sunlight. I was dying out in the open. Surprisingly, I started stronger than I thought. I'm not sure why, unless it's a function of the inconsistent training I've done over the last few days.

The killer is mostly heat and lack of water by the time I finish block 3, which is mostly in the open, with little shade, in a river plain.

I'm not sure why the Tommy Keene song refused to dislodge. Every time I do this it turns into a "you can't kill me" kind of run. That has strange effects on pacing and tempo.

Splits
SGMT AGGREGT SEGMENT PERMI AVGPC DIST
0.32 0:03:13 0:03:13 10:05 10:05 0.32
3.19 0:31:49 0:28:36 08:59 09:05 3.50
3.82 1:07:13 0:35:24 09:16 09:11 7.32
0.28 1:10:10 0:02:57 10:40 09:14 7.60
1.37 1:23:31 0:13:21 09:46 09:19 8.97

2.8mi + 5,000m on Concept Model C, 21:12, 7 AUG 06, Fort Leavenworth KS

The Bats, "Land o' Lakes"
Michael Kamen, Band of Brothers suite 2

WX at 0700: 75.9 (24.4), DP 66.9 (19.4), BP 30.13 (1020), NE 10 clear, RH 73%

Odometer 1: 369.4mi

Z2 run, Z4 erg

After yesterday's wogging, I figured I could afford something a little faster. So, I did 5000m, rather than 10,000m. I clocked an average 2:07/500m for the spin, so I am improving...which is never a bad sign. I ws good enough to finish my last 750m at about 2:00/500m pace, although I had to slow to about 2:15 about midway through.

I have noticed my back has gotten bigger. I don't think I'd have rubbed part of my left side raw had I not been rowing, so some of this increased speed is coming with increased bulk.

Given that I don't face a weigh-in for at least another six months, I have some time. In the meantime, I'm going to concentrate a little more on rowing to see where this gets me.

The finishing time was appropriate enough being the Rush fan I am.

Splits
1.4mi: 13:01
5000m on Concept C: 21:12.5
1.4mi: 12:55

Still going strong after all these years

The usual fate of most bands to which I religiously listen is oblivion. Members of that list include that dog., Letters to Cleo, The Delphines, Suddenly, Tammy!, Cub, Velocity Girl, all kaput. Never mind that literally all of them are fronted by chicks.

It's comforting to know The Bats are still hacking away at it after all this time. I've been listening to them since late 1994. They are one of the few bands that fall in the category of "will buy immediately without vetting it." That list has gotten shorter as of late: Throwing Muses (and incidentally, 50 Foot Wave), Tommy Keene, and For Against.

If I hadn't been in a combat zone this past March, it sure would've been nice to have seen them in concert.

Of course, I could just as easily say that about Hilary Duff playing for Fort Bragg, NC, my old duty station. Never mind I used to work within grenade launcher distance of the place at which she performed...

3.1mi, 28:36, 6 AUG 06, Fort Leavenworth KS

Moonbabies, "Take Me To The Ballroom"

WX at 1000: 86.0 (30.0), DP 69.1 (20.6), BP 30.01 (1016), W 6 clear, RH 57%

Odometer 2: 78.5mi

Z1-2.

I needed to do some wogging, so wogging I did. I may just concentrate on staying at steady state until it starts cooling off. Nothing special, nor was it intended to be. For 3 miles in this kind of heat (I started late) is acceptable...for now, at least.

Splits
3.1mi, 28:36, 9:13 average pace.

2.8mi + 10,000m on Concept Model C, 44:49, 5 AUG 06, Fort Leavenworth KS

some song by Smoosh

WX at 0900: 75.9 (24.4), DP 66.0 (18.9), BP 30.01 (1016), SE 12 clear, RH 71%

Odometer 2: 75.4mi

Z3.

Today wasn't intended to be particularly hard, but I was coopted by wanting to finish the erg in under 45 minutes. I was spinning at almost 2:00/500m for the last 400m, and pretty steadily 2:09-2:10/500m for the 2000m prior to that. I had something to prove, although I'm not sure what.

I think part of the difficulty in finding a running mantra is the basic difficulty of trying to find something tempoed at around 60bpm. I spin going about 30 strokes per minute, so that tends to exclude a lot of songs. Very little would stick while I'm on the erg.

I was pretty well and verily fried on the run back, though. No power going uphill.

Splits
1.4: 11:33
10,000 on Concept C: 44:49
1.4: 13:00

2.8mi + 10,000m on Concept Model C, 44:15, 2 AUG 06, Fort Leavenworth KS

No iThink mantra this morning. Amazing.
Brief snippets of Tommy Keene, "Lives Become Lies"

WX at 0700: 81.0 (27.2), DP 62.1 (16.7), BP 29.86 (1011), S 13 mostly cloudy, RH 53%

Odometer 1: 366.6mi

Z2 run. Z3 high erg.

I found that on the Concept, when I concentrate on form, I actually row faster than if I'm concentrating on the clock and trying to row hard.

I found that in my first 5000 meters, I was averaging about 2:09/500m, which is quicker than usual for me. Once I tired, I was leveling off to about 2:15/500m, which is my usual pace. Not a bad sign...

Splits
1.4: 12:17
1.4: 12:22
10,000m on Concept: 44:15