Hilary Duff, "Wake Up" (not a particularly good erg mantra)
WX at 0600: 48.9 (9.4) DP 37.9 (3.3) BP 29.92 (1013) S 12 clear 66%
Odometer 2: 178.0mi
Z4.
My running partner chickened out on me this morning, opening up an alternative hard workout, and this delivered.
I obviously didn't drink enough water if I had to stop midway to hit the water fountain. This resulted in a fairly slow overall pace of 2:12.6/500M. 44:12 is not particularly horrible, but it isn't particularly good either. Then again, it factored in about a minute lost to the water break.
Drag factors started at 180, then dropped to 149, then settled back to max at 185 as I realized I'd probably be better off trying for power rather than for lighter effort as I was trying to work abs and upper body as well.
I like spinning at lower resistances, but I go faster at higher drag factors. Not sure why, though.
Friday, September 29, 2006
Thursday, September 28, 2006
2.9mi, 28:27, 28 SEP 06, Fort Leavenworth KS
Nothing in the iThink.
WX at 0600: 50.0 (10.0) DP 43.0 (6.1) BP 30.11 (1019) NW 12 clear RH 76%
Odometer 1: 421.0mi
Z2.
Man, did I feel like ass today. Lack of sleep is starting to accumulate again. Household6 has bronchitis, too. Yay.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.28 28:27 05:31 19:42 09:41 2.94
WX at 0600: 50.0 (10.0) DP 43.0 (6.1) BP 30.11 (1019) NW 12 clear RH 76%
Odometer 1: 421.0mi
Z2.
Man, did I feel like ass today. Lack of sleep is starting to accumulate again. Household6 has bronchitis, too. Yay.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.28 28:27 05:31 19:42 09:41 2.94
Tuesday, September 26, 2006
2.8mi + 6,000m on Concept2 Model C, 25:33, 26 SEP 06, Fort Leavenworth KS
Cruiserweight, "To Be Quite Honest"
WX at 0600: 54.0 (12.2) DP 46.0 (7.8) BP 30.06 (1017) W 5 clear RH 74%
Odometer 1: 418.1mi
Z3.
Fast run to gym, even faster row. I was holding about 2:09/500m in the first 2000m, then accelerated to about 2:06-2:07/500m, and started my last 2000m at around 2:05/500m, finishing my last 500m at 2:00/500m.
Economies of form combined with some rest were probably contributors, but form matters. I honestly don't think I'd row what I did today without it. Strokes were initially slow (26 spm) but by the end were averaging around 30-31 spm in the last 500m.
Resistance knob was maxed out today. It might be time to start experimenting with different drag factors, but it had to be somewhere around 178 or so - which makes today's erg session that much more significant.
Slow run back, but the run back was important mostly just to loosen up.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 11:51 11:51 08:32 08:32 1.39
1.39 25:21 13:30 09:43 09:07 2.78
6000m on Concept2 Model C: 25:33
Average pace 2:07.8/500m
Drag Factor not recorded today
WX at 0600: 54.0 (12.2) DP 46.0 (7.8) BP 30.06 (1017) W 5 clear RH 74%
Odometer 1: 418.1mi
Z3.
Fast run to gym, even faster row. I was holding about 2:09/500m in the first 2000m, then accelerated to about 2:06-2:07/500m, and started my last 2000m at around 2:05/500m, finishing my last 500m at 2:00/500m.
Economies of form combined with some rest were probably contributors, but form matters. I honestly don't think I'd row what I did today without it. Strokes were initially slow (26 spm) but by the end were averaging around 30-31 spm in the last 500m.
Resistance knob was maxed out today. It might be time to start experimenting with different drag factors, but it had to be somewhere around 178 or so - which makes today's erg session that much more significant.
Slow run back, but the run back was important mostly just to loosen up.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 11:51 11:51 08:32 08:32 1.39
1.39 25:21 13:30 09:43 09:07 2.78
6000m on Concept2 Model C: 25:33
Average pace 2:07.8/500m
Drag Factor not recorded today
Monday, September 25, 2006
4.7mi, 43:22, 25 SEP 06, Fort Leavenworth KS
nothing in the iThink today. Just conversation.
WX at 0600: 48.0 (8.9) DP 42.1 (5.6) BP 30.11 (1019) SW 7 clear RH 80%
Odometer 2: 178.0mi
Z3 mid.
I felt like ass today. My legs are just too tired to sustain the pace I want, so it's time to back off some. I find this maddening if only because I don't think I'm working all that hard.
Something's wrong with the splits this morning, but I don't care. The end product was accurate, so I'm not too concerned with split 2 or 3.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:15 02:15 08:22 08:22 0.27
0.96 13:39 11:24 11:52 11:06 1.23
2.00 21:47 08:08 04:04 06:45 3.23
1.22 40:49 19:02 15:36 09:10 4.45
0.27 43:22 02:33 09:27 09:11 4.72
WX at 0600: 48.0 (8.9) DP 42.1 (5.6) BP 30.11 (1019) SW 7 clear RH 80%
Odometer 2: 178.0mi
Z3 mid.
I felt like ass today. My legs are just too tired to sustain the pace I want, so it's time to back off some. I find this maddening if only because I don't think I'm working all that hard.
Something's wrong with the splits this morning, but I don't care. The end product was accurate, so I'm not too concerned with split 2 or 3.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:15 02:15 08:22 08:22 0.27
0.96 13:39 11:24 11:52 11:06 1.23
2.00 21:47 08:08 04:04 06:45 3.23
1.22 40:49 19:02 15:36 09:10 4.45
0.27 43:22 02:33 09:27 09:11 4.72
Saturday, September 23, 2006
6.0mi, 48:12, 23 SEP 06, Fort Leavenworth KS
Hilary Duff, "Wake Up"
Aram Khatchaturian, Adagio from Gayane ballet suite
WX at 0800: 57.9 (14.4) DP 52.0 (11.1) BP 29.72 (1006) SSW 7 rain; mist RH 80%
Odometer 2: 173.3mi
Z3.
The intent was to run six today at fairly decent pace. I don't own enough blaze orange to consider running on back roads infested with hunters, so I went to the track and ran laps. Thank god for GPS.
Initial mile was at about 8:09 and that set the pace. That actually didn't feel so bad. However, when I kicked it up to 7:52/mile in the last mile, relative effort got markedly harder. Admittedly, it was about 12 seconds faster per mile than before. Still, I thought I should be running better than that.
Problematic is my desire to stuff my face versus my need to shave weight. The problem is that I don't know offhand how much is lard and how much is muscle. My increased work on the Concept2 may have changed the balance towards muscle in the short term - which in this case warrants continued effort because the muscle will eventually start eliminating fat. Similarly, whatever fat I really had after coming back from Iraq really was reduced as I was converting so much energy - resulting in a muscle mass big enough to offset any loss of lard. Shit.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:06 08:06 08:05 08:05 1.00
1.00 16:15 08:09 08:09 08:07 2.00
1.00 24:17 08:02 08:03 08:06 3.00
1.01 32:23 08:06 08:03 08:05 4.01
1.00 40:21 07:58 07:59 08:04 5.00
1.00 48:12 07:51 07:50 08:02 6.01
Aram Khatchaturian, Adagio from Gayane ballet suite
WX at 0800: 57.9 (14.4) DP 52.0 (11.1) BP 29.72 (1006) SSW 7 rain; mist RH 80%
Odometer 2: 173.3mi
Z3.
The intent was to run six today at fairly decent pace. I don't own enough blaze orange to consider running on back roads infested with hunters, so I went to the track and ran laps. Thank god for GPS.
Initial mile was at about 8:09 and that set the pace. That actually didn't feel so bad. However, when I kicked it up to 7:52/mile in the last mile, relative effort got markedly harder. Admittedly, it was about 12 seconds faster per mile than before. Still, I thought I should be running better than that.
Problematic is my desire to stuff my face versus my need to shave weight. The problem is that I don't know offhand how much is lard and how much is muscle. My increased work on the Concept2 may have changed the balance towards muscle in the short term - which in this case warrants continued effort because the muscle will eventually start eliminating fat. Similarly, whatever fat I really had after coming back from Iraq really was reduced as I was converting so much energy - resulting in a muscle mass big enough to offset any loss of lard. Shit.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:06 08:06 08:05 08:05 1.00
1.00 16:15 08:09 08:09 08:07 2.00
1.00 24:17 08:02 08:03 08:06 3.00
1.01 32:23 08:06 08:03 08:05 4.01
1.00 40:21 07:58 07:59 08:04 5.00
1.00 48:12 07:51 07:50 08:02 6.01
Thursday, September 21, 2006
2.8mi + 6,000m on Concept2 Model C, 25:50, 21 SEP 06, Fort Leavenworth KS
Tchaikovsky, "1812" Overture
Also, Brief snippets of:
- Corrosion of Conformity, "What(?)"
- The Lemonheads, "Tenderfoot"
WX at 0500: 64.9 (18.3) DP 52.0 (11.1) BP 29.77 (1008) S 17 light rain RH 63%
Odometer 1: 415.3mi
Z3 high.
Something other than running. As an experiment, I decided to crank the resistance all the way up on the Concept2 this morning just to see how things might be different.
Interestingly, there was little discernible difference in pace and I think I worked my upper body a little more, which was the goal. I was holding mostly 2:12/500m in the first 1000m, then shifted to 2:06/500m for another 1000m and settled around 2:08-2:10 for the remainder. My finish was pretty strong, finishing closer to about 2:00/500m.
The significant difference here was one of tempo. I was spinning closer to about 27-28 spm rather than the usual 30-32 spm I normally clock at lower drag factors (for example, 34 spm when I rowed earlier this week with a drag factor around 100-105.)
I need to do a little more examination to see where I really get the best results; whether it's sustained speed and high spm versus a slower, more deliberate pace. I think I'll experiment with higher drag factors to see where else I get improvement.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 13:25 13:25 09:39 09:39 1.39
1.39 26:33 13:08 09:27 09:33 2.78
6,000m on Concept2 Model C: 25:50
Drag Factor 182, average speed 2:09.5/500m
Also, Brief snippets of:
- Corrosion of Conformity, "What(?)"
- The Lemonheads, "Tenderfoot"
WX at 0500: 64.9 (18.3) DP 52.0 (11.1) BP 29.77 (1008) S 17 light rain RH 63%
Odometer 1: 415.3mi
Z3 high.
Something other than running. As an experiment, I decided to crank the resistance all the way up on the Concept2 this morning just to see how things might be different.
Interestingly, there was little discernible difference in pace and I think I worked my upper body a little more, which was the goal. I was holding mostly 2:12/500m in the first 1000m, then shifted to 2:06/500m for another 1000m and settled around 2:08-2:10 for the remainder. My finish was pretty strong, finishing closer to about 2:00/500m.
The significant difference here was one of tempo. I was spinning closer to about 27-28 spm rather than the usual 30-32 spm I normally clock at lower drag factors (for example, 34 spm when I rowed earlier this week with a drag factor around 100-105.)
I need to do a little more examination to see where I really get the best results; whether it's sustained speed and high spm versus a slower, more deliberate pace. I think I'll experiment with higher drag factors to see where else I get improvement.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 13:25 13:25 09:39 09:39 1.39
1.39 26:33 13:08 09:27 09:33 2.78
6,000m on Concept2 Model C: 25:50
Drag Factor 182, average speed 2:09.5/500m
Wednesday, September 20, 2006
4.0mi, 35:52, 20 SEP 06, Fort Leavenworth KS
Nothing in the iThink today.
WX at 0600: 51.1 (10.6) 39.9 (4.4) 30.11 (1019) E 7 clear RH 65%
Odometer 1: 412.5mi
Z2-Z1.
4 miles of wogging. My ankle is starting to ache some. I suspect it could be a touch of arthritis, which makes sense since I broke it in three places six years ago.
I rigidly held at 9:00 pace as a recovery run. I needed it after yesterday.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 09:04 09:04 09:00 09:00 1.01
1.00 17:50 08:46 08:48 08:54 2.00
1.00 26:53 09:03 09:04 08:57 3.00
1.00 35:52 08:59 09:00 08:58 4.00
WX at 0600: 51.1 (10.6) 39.9 (4.4) 30.11 (1019) E 7 clear RH 65%
Odometer 1: 412.5mi
Z2-Z1.
4 miles of wogging. My ankle is starting to ache some. I suspect it could be a touch of arthritis, which makes sense since I broke it in three places six years ago.
I rigidly held at 9:00 pace as a recovery run. I needed it after yesterday.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 09:04 09:04 09:00 09:00 1.01
1.00 17:50 08:46 08:48 08:54 2.00
1.00 26:53 09:03 09:04 08:57 3.00
1.00 35:52 08:59 09:00 08:58 4.00
Tuesday, September 19, 2006
9.7mi, 82:43, 19 SEP 06, Fort Leavenworth KS
Limp Bizkit, "Rollin'
Juliana Hatfield, "You Are The Camera"
Juliana Hatfield, "Perfection"
that dog., "Being With You"
WX at 0600: 48.0 (8.9) DP 41.0 (5.0) BP 30.08 (1018) WNW 8 clear RH 76%
WX at 0500: 48.0 (8.9) DP 39.9 (4.4) BP 30.06 (1017) W 7 clear RH 73%
Odometer 2: 166.8mi
Z4.
This was supposed to be a long run - and it was until I for the most part hit the wall coming around the last two miles.
Still, it was well worth it. This is the first time since returning from theater that I've tried multileg runs, and I might do that since the overall distances here at Fort Leavenworth don't really warrant single runs beyond about 8 miles short of going over some extremely unpleasant hills, which I did anyway today.
I will need to be pretty damn judicious after this day's run, which was hard by any standard.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 02:48 02:48 08:18 08:18 0.34
0.87 10:59 08:11 09:26 09:07 1.21
0.68 16:03 05:04 07:26 08:30 1.89
0.67 21:33 05:30 08:15 08:26 2.55
2.24 42:25 20:52 09:18 08:51 4.80
0.86 48:36 06:11 07:09 08:35 5.66
0.34 51:10 02:34 07:28 08:31 6.00
0.85 58:42 07:32 08:51 08:34 6.86
0.73 64:20 05:38 07:40 08:29 7.59
0.98 72:52 08:32 08:42 08:30 8.57
0.86 80:22 07:30 08:43 08:31 9.43
0.28 82:43 02:21 08:24 08:31 9.71
Juliana Hatfield, "You Are The Camera"
Juliana Hatfield, "Perfection"
that dog., "Being With You"
WX at 0600: 48.0 (8.9) DP 41.0 (5.0) BP 30.08 (1018) WNW 8 clear RH 76%
WX at 0500: 48.0 (8.9) DP 39.9 (4.4) BP 30.06 (1017) W 7 clear RH 73%
Odometer 2: 166.8mi
Z4.
This was supposed to be a long run - and it was until I for the most part hit the wall coming around the last two miles.
Still, it was well worth it. This is the first time since returning from theater that I've tried multileg runs, and I might do that since the overall distances here at Fort Leavenworth don't really warrant single runs beyond about 8 miles short of going over some extremely unpleasant hills, which I did anyway today.
I will need to be pretty damn judicious after this day's run, which was hard by any standard.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 02:48 02:48 08:18 08:18 0.34
0.87 10:59 08:11 09:26 09:07 1.21
0.68 16:03 05:04 07:26 08:30 1.89
0.67 21:33 05:30 08:15 08:26 2.55
2.24 42:25 20:52 09:18 08:51 4.80
0.86 48:36 06:11 07:09 08:35 5.66
0.34 51:10 02:34 07:28 08:31 6.00
0.85 58:42 07:32 08:51 08:34 6.86
0.73 64:20 05:38 07:40 08:29 7.59
0.98 72:52 08:32 08:42 08:30 8.57
0.86 80:22 07:30 08:43 08:31 9.43
0.28 82:43 02:21 08:24 08:31 9.71
Monday, September 18, 2006
6,000m on Concept2 Model C, 26:17, 18 SEP 06, Fort Leavenworth KS
W.G. Snuffy Walden, closing credits to My So-Called Life
WX at 0600: 51.1 (10.6), DP 46.0 (7.8), BP 29.91 (1012), W 6 clear, RH 83%
Odometer 2: 157.1mi
Z3.
I attribute today's iThink to watching My So-Called Life for the first time since in, oh, about a decade. Do I ever miss that show.
A comparatively easy day. I woke up too late to go for the preparatory run, but was able to spin mostly at 2:15 in the first 2000m, then to 2:10 for the next 3000m, then for mostly around 2:05 in the last 1000m. Not bad for the stated drag factor, a little higher than usual intentionally.
With today's weather it's almost criminal not to go out running, but I'm saving that for tomorrow.
Splits
2:11/500m average split
Drag Factor 137
WX at 0600: 51.1 (10.6), DP 46.0 (7.8), BP 29.91 (1012), W 6 clear, RH 83%
Odometer 2: 157.1mi
Z3.
I attribute today's iThink to watching My So-Called Life for the first time since in, oh, about a decade. Do I ever miss that show.
A comparatively easy day. I woke up too late to go for the preparatory run, but was able to spin mostly at 2:15 in the first 2000m, then to 2:10 for the next 3000m, then for mostly around 2:05 in the last 1000m. Not bad for the stated drag factor, a little higher than usual intentionally.
With today's weather it's almost criminal not to go out running, but I'm saving that for tomorrow.
Splits
2:11/500m average split
Drag Factor 137
Sunday, September 17, 2006
2.8mi + 10,000m on Concept2 Model C, 44:00, 17 SEP 06, Fort Leavenworth KS
Hilary Duff, "Wake Up"
WX at 0900: 64.0 (17.8), DP 57.9 (14.4), BP 29.77 (1008), NNW 21 overcast, RH 80%
Odometer 1: 408.5mi
Z4 intervals.
The run to the gym was unexpectedly fast - and today's workout on the Concept was 2000m intervals, initially with a 1000m break, then with two 500m breaks in between.
I deliberately did not check splits, but was able to hold sub-2:09/500m pace. My strongest interval was right after the 5500m mark, where I was holding right around 2:05-2:06/500m.
Drag factor was around 112. Screwing around with drag factor, and knowing how to use it, I can train a bit smarter. I realized that when the drag lever was set to 4 rather than the 7 at which I normally set it. My other intervals were around the 2:07-2:10/500m mark with my breaks as high as 2:30/500m to as fast as 2:16/500m.
My hamstrings were burning today...but I need to do a more deliberate 10,000m time trial rather than just doing intervals. The short-term standard is to be able to spin under 2:10/500m for a 10,000m time trial - consistently. I think this is doable; I even think it could get as good as 2:05/500m...so long as I work on it. I may shift my training focus to spinning this fall just to see what happens...particularly since I have a physical fitness test coming up in about three weeks.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 12:09 12:09 08:44 08:44 1.39
1.39 25:28 13:19 09:35 09:10 2.78
10,000m on Concept2 Model C: 44:00
WX at 0900: 64.0 (17.8), DP 57.9 (14.4), BP 29.77 (1008), NNW 21 overcast, RH 80%
Odometer 1: 408.5mi
Z4 intervals.
The run to the gym was unexpectedly fast - and today's workout on the Concept was 2000m intervals, initially with a 1000m break, then with two 500m breaks in between.
I deliberately did not check splits, but was able to hold sub-2:09/500m pace. My strongest interval was right after the 5500m mark, where I was holding right around 2:05-2:06/500m.
Drag factor was around 112. Screwing around with drag factor, and knowing how to use it, I can train a bit smarter. I realized that when the drag lever was set to 4 rather than the 7 at which I normally set it. My other intervals were around the 2:07-2:10/500m mark with my breaks as high as 2:30/500m to as fast as 2:16/500m.
My hamstrings were burning today...but I need to do a more deliberate 10,000m time trial rather than just doing intervals. The short-term standard is to be able to spin under 2:10/500m for a 10,000m time trial - consistently. I think this is doable; I even think it could get as good as 2:05/500m...so long as I work on it. I may shift my training focus to spinning this fall just to see what happens...particularly since I have a physical fitness test coming up in about three weeks.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 12:09 12:09 08:44 08:44 1.39
1.39 25:28 13:19 09:35 09:10 2.78
10,000m on Concept2 Model C: 44:00
Friday, September 15, 2006
6.1mi, 55:53, 15 SEP 06, Fort Leavenworth KS
W.G. Snuffy Walden, opening credits to My So-Called Life
WX at 0600: 61.0 (16.1), DP 52.0 (11.1), BP 29.97 (1014), SSE 12 clear, RH 72%
Odometer 2: 157.1mi
Z3.
Beware the Ides of September. Man, did I feel like ass this morning. Some of this was a deliberate effort to moderate pace, and some of it was running with someone who doesn't like to run distance.
Still, it was god for a deliberate pace run. Not too easy, not too hard.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 03:47 03:47 11:00 11:00 0.34
0.90 12:25 08:38 09:36 09:59 1.24
0.71 18:26 06:01 08:30 09:27 1.95
0.69 24:25 05:59 08:40 09:15 2.64
2.28 45:50 21:25 09:23 09:19 4.92
0.87 53:03 07:13 08:18 09:10 5.79
0.35 55:53 02:50 08:11 09:06 6.14
WX at 0600: 61.0 (16.1), DP 52.0 (11.1), BP 29.97 (1014), SSE 12 clear, RH 72%
Odometer 2: 157.1mi
Z3.
Beware the Ides of September. Man, did I feel like ass this morning. Some of this was a deliberate effort to moderate pace, and some of it was running with someone who doesn't like to run distance.
Still, it was god for a deliberate pace run. Not too easy, not too hard.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 03:47 03:47 11:00 11:00 0.34
0.90 12:25 08:38 09:36 09:59 1.24
0.71 18:26 06:01 08:30 09:27 1.95
0.69 24:25 05:59 08:40 09:15 2.64
2.28 45:50 21:25 09:23 09:19 4.92
0.87 53:03 07:13 08:18 09:10 5.79
0.35 55:53 02:50 08:11 09:06 6.14
Thursday, September 14, 2006
4.1mi, 38:21, 14 SEP 06, Fort Leavenworth KS
nothing in the iThink.
WX at 0600: 57.0 (13.9), DP 51.1 (10.6), BP 29.97 (1014), SE 9 clear, RH 80%
Odometer 1: 405.7mi
Z3.
Nothing ambitious as I'm still trying to get caught up on rest from this week's travel and workouts.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.83 07:37 07:37 09:09 09:09 0.83
0.73 14:24 06:47 09:16 09:12 1.56
1.00 23:25 09:01 09:04 09:09 2.56
0.87 31:10 07:45 08:57 09:06 3.43
0.72 38:21 07:11 10:03 09:16 4.14
WX at 0600: 57.0 (13.9), DP 51.1 (10.6), BP 29.97 (1014), SE 9 clear, RH 80%
Odometer 1: 405.7mi
Z3.
Nothing ambitious as I'm still trying to get caught up on rest from this week's travel and workouts.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.83 07:37 07:37 09:09 09:09 0.83
0.73 14:24 06:47 09:16 09:12 1.56
1.00 23:25 09:01 09:04 09:09 2.56
0.87 31:10 07:45 08:57 09:06 3.43
0.72 38:21 07:11 10:03 09:16 4.14
Tuesday, September 12, 2006
10,076m in two legs on Concept2 Model D, 44:31, 12 SEP 06, Carlisle Barracks PA
Hilary Duff, "Wake Up"
Basil Poledouris, "Directive IV"
WX at 0600: 59.0 (15.0), DP 48.9 (9.4), BP 30.3 (1026), Calm overcast, RH 69%
Odometer 1: 401.6mi
Z4 spin.
I know it seems pretty damned incongruous to mix Hilary Duff and a particularly reflective track from Basil Poledouris' soundtrack to RoboCop.
On the other hand, it's been almost a year since I've been to Carlisle Barracks. It's an installation that, if someone offered me orders, I'd take in about a split second. After my experience there last summer (which I'd casually, but undeniably call the best Army school I ever attended), I'm wistful. No regrets.
That being said, I'm trying to figure out why I was killing myself just to hold 2:10/500m pace. On my second 5000m leg, after about a break of about a minute and a half, I went through a rhythm where I was resting at about 2:18-2:20 pace doing palm-up pull-ups in the seat for about 500m, then more deliberate effort for 1000m. It might've been the amount of beer I drank last night, or relative lack of sleep (8 hours in the last two days), but it's also a basic fact that the Concept2 Model D here at Carlisle is in a hell of a lot better shape than the Model C at Leavenworth. The rail on the one at Leavenworth tends to skip if I stroke at any angle. The action on the ones here at Carlisle is rock-solid...but the Model D is also built differently than the Model C.
I'd say I was running a drag factor of about 100-105. I started at a drag factor of 117 and it wasn't working for me - but in this case, I was shooting for speed, not for raw power like I was last year, when I'd crank the resistance to 10 rather than the 5.5 I had it on this morning. Still, drag factor varies among machines by settings; hence the use of drag factor to set the resistance.
I'll be playing with lower drag factors to see where it takes me when I get back to Leavenworth.
I still want a Model D of my own...eventually.
Splits
5076m: 22:24
5000m: 22:07
Basil Poledouris, "Directive IV"
WX at 0600: 59.0 (15.0), DP 48.9 (9.4), BP 30.3 (1026), Calm overcast, RH 69%
Odometer 1: 401.6mi
Z4 spin.
I know it seems pretty damned incongruous to mix Hilary Duff and a particularly reflective track from Basil Poledouris' soundtrack to RoboCop.
On the other hand, it's been almost a year since I've been to Carlisle Barracks. It's an installation that, if someone offered me orders, I'd take in about a split second. After my experience there last summer (which I'd casually, but undeniably call the best Army school I ever attended), I'm wistful. No regrets.
That being said, I'm trying to figure out why I was killing myself just to hold 2:10/500m pace. On my second 5000m leg, after about a break of about a minute and a half, I went through a rhythm where I was resting at about 2:18-2:20 pace doing palm-up pull-ups in the seat for about 500m, then more deliberate effort for 1000m. It might've been the amount of beer I drank last night, or relative lack of sleep (8 hours in the last two days), but it's also a basic fact that the Concept2 Model D here at Carlisle is in a hell of a lot better shape than the Model C at Leavenworth. The rail on the one at Leavenworth tends to skip if I stroke at any angle. The action on the ones here at Carlisle is rock-solid...but the Model D is also built differently than the Model C.
I'd say I was running a drag factor of about 100-105. I started at a drag factor of 117 and it wasn't working for me - but in this case, I was shooting for speed, not for raw power like I was last year, when I'd crank the resistance to 10 rather than the 5.5 I had it on this morning. Still, drag factor varies among machines by settings; hence the use of drag factor to set the resistance.
I'll be playing with lower drag factors to see where it takes me when I get back to Leavenworth.
I still want a Model D of my own...eventually.
Splits
5076m: 22:24
5000m: 22:07
Monday, September 11, 2006
2.8mi + 5,000m on Concept Model C, 21:26, 11 SEP 06, Fort Leavenworth KS
Michael Kamen, Opening Credits from From the Earth to the Moon
WX at 0600: 64.9 (18.3), DP 63.0 (17.2), BP 29.95 (1014), SW 5 mist, RH 93%
Odometer 2: 151.0mi
Z2 run, Z3 spin.
It's hard not to think about what I was doing five years ago. I remember at the end of the day wondering if I was going to get The Call launching us to deploy, as I was a cavalry troop commander in a certain airborne division at the time. That was a while ago.
Nothing special for the run, but a passable spin. I'm encouraged that my starting average speed is around 2:05/500m to 2:08/500m - and I was able to hold about a 2:08 average spin time based on the computer...although more realistically, it should be more like 2:10 as I was spinning 2:00-2:05/500m by the last 400m.
My legs have been tired - and I'm surprised how much some of these workouts are taking out of me. Yesterday's run wiped me out all day. That's pretty weak.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 13:25 13:25 09:39 09:39 1.39
1.39 26:23 12:58 09:20 09:29 2.78
5,000m on Concept C: 21:26
WX at 0600: 64.9 (18.3), DP 63.0 (17.2), BP 29.95 (1014), SW 5 mist, RH 93%
Odometer 2: 151.0mi
Z2 run, Z3 spin.
It's hard not to think about what I was doing five years ago. I remember at the end of the day wondering if I was going to get The Call launching us to deploy, as I was a cavalry troop commander in a certain airborne division at the time. That was a while ago.
Nothing special for the run, but a passable spin. I'm encouraged that my starting average speed is around 2:05/500m to 2:08/500m - and I was able to hold about a 2:08 average spin time based on the computer...although more realistically, it should be more like 2:10 as I was spinning 2:00-2:05/500m by the last 400m.
My legs have been tired - and I'm surprised how much some of these workouts are taking out of me. Yesterday's run wiped me out all day. That's pretty weak.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 13:25 13:25 09:39 09:39 1.39
1.39 26:23 12:58 09:20 09:29 2.78
5,000m on Concept C: 21:26
Sunday, September 10, 2006
6.8mi, 61:10, 10 SEP 06, Fort Leavenworth KS
The Reputation, "Let It Rest"
Jakaranda, "Never Let You Go" (the Lindsay Lohan Parent Trap was on last night on Disney Channel on the Glass Tit)
The Smiths, "There Is A Light That Never Goes Out"
WX at 0800: 66.0 (18.9), DP 62.1 (16.7), BP 29.98 (1015), E 10 mist, RH 87%
Odometer 2: 148.2mi
Z3.
Slow and painful eventually transitioned to more relaxed. I was frankly surprised after two days of NOTHING the level of effort it took to get running again. Especially after doing nothing but eating during those two days. The last run probably didn't help by itself; running full tilt rarely does much when it's less than 3 miles.
It was almost to the point where I'd probably have chickened out otherwise.
Still, it's never a bad thing to run negative splits on a moderate effort day.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:33 02:33 09:29 09:29 0.27
2.09 21:35 19:02 09:06 09:09 2.36
2.09 40:24 18:49 09:00 09:05 4.45
2.09 58:49 18:25 08:49 09:00 6.54
0.27 61:10 02:21 08:42 08:59 6.81
Jakaranda, "Never Let You Go" (the Lindsay Lohan Parent Trap was on last night on Disney Channel on the Glass Tit)
The Smiths, "There Is A Light That Never Goes Out"
WX at 0800: 66.0 (18.9), DP 62.1 (16.7), BP 29.98 (1015), E 10 mist, RH 87%
Odometer 2: 148.2mi
Z3.
Slow and painful eventually transitioned to more relaxed. I was frankly surprised after two days of NOTHING the level of effort it took to get running again. Especially after doing nothing but eating during those two days. The last run probably didn't help by itself; running full tilt rarely does much when it's less than 3 miles.
It was almost to the point where I'd probably have chickened out otherwise.
Still, it's never a bad thing to run negative splits on a moderate effort day.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:33 02:33 09:29 09:29 0.27
2.09 21:35 19:02 09:06 09:09 2.36
2.09 40:24 18:49 09:00 09:05 4.45
2.09 58:49 18:25 08:49 09:00 6.54
0.27 61:10 02:21 08:42 08:59 6.81
Thursday, September 07, 2006
2.6mi, 20:57, 7 SEP 06, Fort Leavenworth KS
Corrosion of Conformity, "What(?)"
Corrosion of Conformity, "Negative Outlook"
WX at 0700: 63.0 (17.2), DP 52.0 (11.1), BP 30.07 (1018), Calm heavy fog, RH 67%
Odometer 1: 401.2mi
Z3-4.
I still had homework to do, but I wasn't going to turn this into a Do Nothing But Eat day. If I didn't run, that's what would've happened.
Today was pleasantly fast. Of course, the need to get back in time to get ready to go to class was also a factor.
This is what happens when you start at 6:50am with a class time of 8:30am. The weather was also a good factor as well.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.91 07:03 07:03 07:43 07:43 0.91
1.45 18:53 11:50 08:11 08:00 2.36
0.27 20:57 02:04 07:39 07:58 2.63
Corrosion of Conformity, "Negative Outlook"
WX at 0700: 63.0 (17.2), DP 52.0 (11.1), BP 30.07 (1018), Calm heavy fog, RH 67%
Odometer 1: 401.2mi
Z3-4.
I still had homework to do, but I wasn't going to turn this into a Do Nothing But Eat day. If I didn't run, that's what would've happened.
Today was pleasantly fast. Of course, the need to get back in time to get ready to go to class was also a factor.
This is what happens when you start at 6:50am with a class time of 8:30am. The weather was also a good factor as well.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.91 07:03 07:03 07:43 07:43 0.91
1.45 18:53 11:50 08:11 08:00 2.36
0.27 20:57 02:04 07:39 07:58 2.63
Wednesday, September 06, 2006
4.0mi, 31:50 6 SEP 06, Fort Leavenworth KS
Smoosh, "She's Right"
WX at 0600: 60.1 (15.6), DP 54.0 (12.2), BP 30.17 (1021), WNW 6, RH 80%
Odometer 1: 398.6mi
Z2-3.
This wasn't really a recovery run, but it didn't really need to be it either. This was marked by what felt like inconsistent pacing, but I think that's more a function of hills throughout the course.
The good thing about meeting someone to go run in the mornings is that the desire not to stand someone up almost always trumps sleeping in. If I didn't have to meet with someone for this morning's run, I definitely would've slept in.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.83 07:23 07:23 08:53 08:53 0.83
0.73 13:33 06:10 08:25 08:40 1.56
1.00 22:11 08:38 08:41 08:40 2.56
0.83 29:39 07:28 08:59 08:45 3.39
0.60 31:50 02:11 03:38 07:59 3.99
WX at 0600: 60.1 (15.6), DP 54.0 (12.2), BP 30.17 (1021), WNW 6, RH 80%
Odometer 1: 398.6mi
Z2-3.
This wasn't really a recovery run, but it didn't really need to be it either. This was marked by what felt like inconsistent pacing, but I think that's more a function of hills throughout the course.
The good thing about meeting someone to go run in the mornings is that the desire not to stand someone up almost always trumps sleeping in. If I didn't have to meet with someone for this morning's run, I definitely would've slept in.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.83 07:23 07:23 08:53 08:53 0.83
0.73 13:33 06:10 08:25 08:40 1.56
1.00 22:11 08:38 08:41 08:40 2.56
0.83 29:39 07:28 08:59 08:45 3.39
0.60 31:50 02:11 03:38 07:59 3.99
Tuesday, September 05, 2006
6.0mi, 52:55, 5 SEP 06, Fort Leavenworth KS
Michael Manring, "Homeward"
WX at 0600: 55.9 (13.3), DP 53.1 (11.7), BP 30.19 (1022), WNW 8 clear, RH 90%
Odometer 2: 141.4mi
Z3
Today would've been great weather for a PR. Too bad my legs weren't going to deliver. Today marked the best running weather yet since my arrival. It sure doesn't feel like the beginning of September given temperatures like this. It feels like the beginning of November the way it's going.
While the Teardrop of Suck is always a humorlessly painful run, today wasn't a particularly bad run. On the other hand, it wasn't particularly a stellar one either. On the other hand, I'm just glad I can hold the comparative paces that I do, particularly given what I was running beforehand. Then again, the weather was a lot hotter then too.
Today's run was a particularly reflective one. I was going to figure out some of the logic for one of my graduation requirements for SAMS, a 40-60 monograph. Interfering was a late-breaking missive from a strategic planner in Afghanistan, who writes about the vicissitudes of life in a division headquarters. I can definitely emphathize.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 02:51 02:51 08:27 08:27 0.34
0.87 11:17 08:26 09:43 09:22 1.21
0.68 16:44 05:27 07:59 08:52 1.89
0.67 22:27 05:43 08:35 08:48 2.55
2.24 43:50 21:23 09:32 09:08 4.80
0.86 50:44 06:54 07:59 08:58 5.66
0.34 52:55 02:11 06:21 08:49 6.00
WX at 0600: 55.9 (13.3), DP 53.1 (11.7), BP 30.19 (1022), WNW 8 clear, RH 90%
Odometer 2: 141.4mi
Z3
Today would've been great weather for a PR. Too bad my legs weren't going to deliver. Today marked the best running weather yet since my arrival. It sure doesn't feel like the beginning of September given temperatures like this. It feels like the beginning of November the way it's going.
While the Teardrop of Suck is always a humorlessly painful run, today wasn't a particularly bad run. On the other hand, it wasn't particularly a stellar one either. On the other hand, I'm just glad I can hold the comparative paces that I do, particularly given what I was running beforehand. Then again, the weather was a lot hotter then too.
Today's run was a particularly reflective one. I was going to figure out some of the logic for one of my graduation requirements for SAMS, a 40-60 monograph. Interfering was a late-breaking missive from a strategic planner in Afghanistan, who writes about the vicissitudes of life in a division headquarters. I can definitely emphathize.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 02:51 02:51 08:27 08:27 0.34
0.87 11:17 08:26 09:43 09:22 1.21
0.68 16:44 05:27 07:59 08:52 1.89
0.67 22:27 05:43 08:35 08:48 2.55
2.24 43:50 21:23 09:32 09:08 4.80
0.86 50:44 06:54 07:59 08:58 5.66
0.34 52:55 02:11 06:21 08:49 6.00
Sunday, September 03, 2006
4.39mi, 38:02, 3 SEP 06, Fort Leavenworth KS
The Cure, "A Forest" (from Play Out)
The Cure, "A Forest" (from Mixed Up)
The Cure, "A Forest" (from Concert)
WX at 0800: 61.0 (16.1), DP 55.9 (13.3), BP 30.18 (1022), NNW 5 partly cloudy, RH 83%
Odometer 1: 394.6mi
Z2.
After yesterday's long run, I decided on something easy. That something easy was faster than expected, albeit with two significant caveats.
1. I ran these miles on a tartan track this morning, so the murderous hills I normally associate with Fort Leavenworth were not an issue.
2. I was running based on relative feel - I had no idea of mile splits until after I stopped and started checking the watch. Running negative or positive splits today was incidental to the effect, which was to work off some of the residual lactic acid in my legs.
It is fast approaching time to replace my Asics GT-2110s as they are starting to approach 400 miles, and will probably run over on my next run in them.
The iThink stems from my second Army Physical Fitness test, where I remember running on the track at Johns Hopkins in about 40-degree weather, in the dark, under the lights, in drizzle. I ran a 12:18 that day and was disappointed, not realizing that I envy being able to run 12:18 today.
Splits
SGMT AGGREGT SEGMENT PERMI AVGPC DIST
1.01 0:08:57 0:08:57 08:53 08:53 1.01
0.99 0:17:31 0:08:34 08:37 08:45 2.00
1.00 0:26:11 0:08:40 08:40 08:43 3.00
1.01 0:34:24 0:08:13 08:10 08:35 4.01
0.39 0:38:02 0:03:38 09:26 08:39 4.39
The Cure, "A Forest" (from Mixed Up)
The Cure, "A Forest" (from Concert)
WX at 0800: 61.0 (16.1), DP 55.9 (13.3), BP 30.18 (1022), NNW 5 partly cloudy, RH 83%
Odometer 1: 394.6mi
Z2.
After yesterday's long run, I decided on something easy. That something easy was faster than expected, albeit with two significant caveats.
1. I ran these miles on a tartan track this morning, so the murderous hills I normally associate with Fort Leavenworth were not an issue.
2. I was running based on relative feel - I had no idea of mile splits until after I stopped and started checking the watch. Running negative or positive splits today was incidental to the effect, which was to work off some of the residual lactic acid in my legs.
It is fast approaching time to replace my Asics GT-2110s as they are starting to approach 400 miles, and will probably run over on my next run in them.
The iThink stems from my second Army Physical Fitness test, where I remember running on the track at Johns Hopkins in about 40-degree weather, in the dark, under the lights, in drizzle. I ran a 12:18 that day and was disappointed, not realizing that I envy being able to run 12:18 today.
Splits
SGMT AGGREGT SEGMENT PERMI AVGPC DIST
1.01 0:08:57 0:08:57 08:53 08:53 1.01
0.99 0:17:31 0:08:34 08:37 08:45 2.00
1.00 0:26:11 0:08:40 08:40 08:43 3.00
1.01 0:34:24 0:08:13 08:10 08:35 4.01
0.39 0:38:02 0:03:38 09:26 08:39 4.39
Saturday, September 02, 2006
9.0mi, 81:29, 2 SEP 06, Fort Leavenworth KS
Saxon Shore, "Amber, Ember, Glow"
that dog., "minneapolis"
The Connells, "Fun & Games"
WX at 0800: 64.9 (18.3), DP 62.1 (16.7), BP 30.16 (1021), WNW 5 mist, RH 90%
Odometer 2: 135.4mi
Z3 mid.
Today was another long run in the same week, which was unusual, but I decided to mitigate it by going at a deliberately moderate pace. This was also partly to burn off some of the gargantuan dinner I ate last night as well.
What I find interesting is that although I deliberately slowed the pace, my time actually wasn't that much off what I ran earlier this week.
This begs the question of what I could do if I'm running this at race or time trial effort. But I probably won't answer that until late October.
Splits
SGMT AGGREGT SEGMENT PERMI AVGPC DIST
0.32 0:03:06 0:03:06 09:43 09:43 0.32
0.89 0:11:53 0:08:47 09:51 09:49 1.21
2.29 0:32:17 0:20:24 08:54 09:13 3.50
3.82 1:06:53 0:34:36 09:03 09:08 7.32
0.28 1:09:51 0:02:58 10:44 09:11 7.60
1.37 1:21:29 0:11:38 08:30 09:05 8.97
that dog., "minneapolis"
The Connells, "Fun & Games"
WX at 0800: 64.9 (18.3), DP 62.1 (16.7), BP 30.16 (1021), WNW 5 mist, RH 90%
Odometer 2: 135.4mi
Z3 mid.
Today was another long run in the same week, which was unusual, but I decided to mitigate it by going at a deliberately moderate pace. This was also partly to burn off some of the gargantuan dinner I ate last night as well.
What I find interesting is that although I deliberately slowed the pace, my time actually wasn't that much off what I ran earlier this week.
This begs the question of what I could do if I'm running this at race or time trial effort. But I probably won't answer that until late October.
Splits
SGMT AGGREGT SEGMENT PERMI AVGPC DIST
0.32 0:03:06 0:03:06 09:43 09:43 0.32
0.89 0:11:53 0:08:47 09:51 09:49 1.21
2.29 0:32:17 0:20:24 08:54 09:13 3.50
3.82 1:06:53 0:34:36 09:03 09:08 7.32
0.28 1:09:51 0:02:58 10:44 09:11 7.60
1.37 1:21:29 0:11:38 08:30 09:05 8.97
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