6.0mi at 60#, 104:14, 31 DEC 07, Fort Leavenworth KS

iThink:
Throwing Muses, "Mania"
Throwing Muses, "Flood"

WX at 1000: 28 (-2) DP 24 (-4) BP 29.89 (1012) NW 8 light snow RH 86

Odometer B1: 28mi

Z2-3.

The weather conditions outside made it unsafe to walk at any legitimate speed, so I had to slow down.

I had two good wipeouts. The first happened walking downhill. The second happened, and I honestly think I would have cracked my head open had I not had my ruck or body armor on. I wasn't wearing a helmet, but I need to recheck my ruck to make sure I didn't break anything when I landed on it trying to kill myself.

It is surprising how little snivel gear I need to wear when I'm roadmarching with body armor on. I had a sweatshirt, pants, and gloves, and nothing else.

I was in a singularly shitty mood this morning when I started, so I knew I was going to finish the road march dead or alive. It was a matter of time when, but I frankly didn't fucking care how shitty the weather got. It's been a while since I roadmarched in snow flurries.

One of the gifts I received this x-moose was the box set for My So-Called Life. It, then makes sense to think of this quotation, that "Hatred can become like food. It gives you this energy. You can, like, live off it." Curiously appropriate, I think.

Splits
SGMT AGGRGTE SEGMT PERMI AVGPC DIST
0.32 0:05:02 05:02 15:44 15:44 0.32
0.89 0:19:27 14:25 16:12 16:04 1.21
0.68 0:30:25 10:58 16:08 16:06 1.89
3.77 1:38:41 08:16 18:06 17:26 5.66
0.32 1:44:14 05:33 17:21 17:26 5.98

3.4+3.4mi, 28:58+30:13, 28 DEC 07, Carlisle PA

iThink:
"Jester" from the PC video game Terminal Velocity
Everlast, "All Along the Watchtower"

WX at 1100: 44.1 (6.7) DP 30.0 (-1.1) BP 30.32 (1026) SE 6 RH 57
WX at 0900: 37.0 (2.8) DP 30.9 (-0.6) BP 30.33 (1027) Calm haze RH 78

Odometer 4: 352.5mi

Z3.

The run itself was not particularly hard today. It was the heavy lifting at Thorpe Hall at Carlisle Barracks that really made today difficult. That was an exercise in suck.

This is what happens when I lay off the weights for a few weeks. All my improvement from the last few weeks evaporates like an illusion. Still, this is just to hold the line before going to Air Assault School in January.

On the other hand, if I'm not going particularly hard just to run 8:39/mi, then I guess I can live with that. For now, at least. I'm still working off the sins of the last few days, and our family trip to Hershey Park yesterday probably didn't help much...

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
3.42 28:58 28:58 08:28 08:28 3.42
3.42 59:11 30:13 08:50 08:39 6.84

3.4mi, 29:19, 27 DEC 07, Carlisle PA

iThink:
Hilary Duff, "Wake Up"
The Cure, "A Forest" (from Concert, 1984)

WX at 0900: 37.9 (3.3) DP 35.1 (1.7) BP 30.03 (1016) E 3 mist RH 89

Odometer 4: 344.5mi

Z3.

Nothing too hard after yesterday's run, but today wasn't exactly slow either for a relative recovery run.

I needed to do something as I got in some suds last night at the Market Cross Pub with my old professor from Carlisle Barracks from a few years ago. Mmmm, Stella Artois. Actually the other poison of choice was a Snakebite, which is a half Woodpecker Cider, half Harp, and is quite good.

I wore normal snivel gear as I wasn't trying to go particularly fast. Tomorrow I grind out a good one - or I may end up going to Carlisle Barracks to get in some gym work.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.13 09:55 09:55 08:47 08:47 1.13
1.30 20:56 11:01 08:28 08:37 2.43
0.79 27:35 06:39 08:25 08:34 3.22
0.22 29:19 01:44 07:53 08:31 3.44

7.0mi, 57:45, 26 DEC 07, Carlisle PA

Neil Young, "Keep On Rockin' In The Free World"
R.E.M., "Driver 8"

WX at 0900: 34.0 (1.1) DP 28.0 (-2.2) BP 30.23 (1023) Calm RH 78

Odometer 4: 342.0mi

Z4.

It sure is weird being back at Carlisle again. I'm visiting my brother-in-law and his family, along with my other brother-in-law and his two boys. Having nine kids in the house sure makes it exciting.

It most certainly did NOT feel like 34 degrees at all this morning. It could be because I have more hair than I usually do (2 weeks between haircuts does that) or it's because I'm working off the sins of the day prior. I went out initially with tights and a sweatshirt, and gloves, and after about 200m, returned to the start, jettisoned all snivel gear, and ran in shorts, long-sleeve shirt, and gloves. My legs were pink from the cold, but I didn't overheat.

I was pleasantly surprised to hold low 8-minute pace. I'm sure the environmental conditions had something to do with it, and the fact that I haven't done a damn thing aside from lug baggage and shovel snow in the last week.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.65 05:01 05:01 07:43 07:43 0.65
1.51 17:53 12:52 08:31 08:17 2.16
0.80 24:17 06:24 08:00 08:12 2.96
0.66 29:47 05:30 08:20 08:14 3.62
1.29 40:38 10:51 08:25 08:17 4.91
1.51 52:32 11:54 07:53 08:11 6.42
0.65 57:45 05:13 08:02 08:10 7.07

Oh hell yeah

"Attend the tale of Sweeney Todd, who served a dark and a hungry god..." I haven't felt this motivated to see a film on the big screen in a long time.

When I was in 8th grade, my music teacher had us watch a videotape of the Angela Lansbury version of Sweeney Todd. Looking back, I don't think that would have ever happened in a public school. I may malign some of the folks with whom I went to school...but I don't think I can argue with the education I got there.

The fact that Sweeney Todd is coming out for x-moose only sweetens the deal...since my favorite x-moose song is, of course, FEAR's "Fuck Christmas."

Oh hell yeah.

4.7mi, 37:50, 20 DEC 07, Fort Leavenworth KS

iThink: Rob Zombie, "Feel So Numb"

WX at 1200: 45.0 (7.2) DP 34.0 (1.1) BP 29.8 (1009) NNW 5 RH 65

Odometer 4: 335mi

Z4.

Fast start, level off, and probably no negative splits...but a hard run nonetheless. I was running at just inside oxygen debt, so I think this was a decent race-like pace. Probably not a good workout right after a roadmarch, but we'll see tomorrow.

I'm not sure why I felt like going so fast at the start, though.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:00 02:00 07:26 07:26 0.27
1.24 11:35 09:35 07:43 07:40 1.51
0.85 18:44 07:09 08:25 07:56 2.36
1.24 28:33 09:49 07:55 07:56 3.60
0.85 35:40 07:07 08:22 08:01 4.45
0.27 37:50 02:10 08:01 08:01 4.72

4.7mi at 60#, 72:54, 19 DEC 07, Fort Leavenworth KS

iThink:
Cub, "Pillow Queen"
Cub, "Green Eyes"
Rob Zombie, "Feel So Numb"

WX at 1100: 39.9 (4.4) DP 28.9 (-1.7) BP 30.1 (1019) S 9 RH 64

Odometer B1: 22mi

Z3.

I'm not breathing all that hard - but I know my legs are working pretty hard.

Unfortunately, I'm not able to hold the kind of pace I need to hold with all this on. This is not encouraging if I want to ruck 12 miles in less than 3 hours. The big question mark is whether I do so with body armor or not.

Having 35 pounds of body armor changes things. Actually, in some ways, it makes it easier than having just the ruck since body armor tends to distribute weight better.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 04:14 04:14 15:44 15:44 0.27
1.24 22:56 18:42 15:04 15:11 1.51
0.85 36:21 13:25 15:47 15:24 2.36
1.24 55:16 18:55 15:15 15:21 3.60
0.85 08:42 13:26 15:48 15:26 4.45
0.27 12:54 04:12 15:33 15:27 4.72

4.48mi at 60#, 72:36, 17 DEC 07, Fort Leavenworth, KS

iThink: a variety of x-moose songs and "Jester" from the old computer game Terminal Velocity

WX at 1000: 27.0 (-2.8) BP 19.9 (-6.7) DP 30.18 (1022) SSW 9 RH 74

Odometer B1: 17mi

Z3.

For it being below freezing, I had to take off my hat because I was sweating so much.

It also didn't help that there was all sorts of ice all over the ground from the ice storm last weekend and a few days prior.

I'm not sure how much credence to give these splits as I was going faster later on.

Weights were 35# for body armor, 25# for rucksack. The ruck sure didn't feel like only 25 lbs...it felt lighter.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 04:06 04:06 15:14 15:14 0.27
2.09 32:51 28:45 13:45 13:55 2.36
2.09 68:18 35:27 16:58 15:21 4.45
0.27 72:36 04:18 15:56 16:13 4.48

30min on elliptical, 13 DEC 07, Clarksville TN

Michael Manring, "Blue Orleans"

WX at 1100: 46.0 (7.8) DP 44.1 (6.7) BP 30.13 (1020) WNW 6 RH 92

Odometer 4: 330mi estimate

Z3.
Average heart rate = 141, Max HR = 180

I woke up late, and had to do something. I need to stop doing these "do nothing but eat" days because they're not helping me!

30 minutes is about all I could spare. Nothing too hard, but nothing particularly easy either.

5.1mi, 46:27, 11 DEC 07, Clarksville TN

Kristin Hersh, "Peggy Lee"
"Girl From Ipanema" (various covers)
Everlast, "All Along the Watchtower" (yes, the one from Ghost Recon: Advanced Warfighter, which I don't play)

WX at 0700: 52.0 (11.1) DP 51.1 (10.6) BP 30.21 (1023) SE 3 mist RH 96

Odometer 1: 78.3mi

Z3.

Today was not quite a day of wogging - but pretty close. I think the initial pace reflected that, although the continuous negative splits (less the first leg) was an indicator that as I loosened up, I'm in better shape than I'd originally thought.

That I was running sub-8 by the end at the same relative effort was actually a good sign.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.21 01:52 01:52 09:06 09:06 0.21
1.35 14:39 12:47 09:30 09:27 1.55
1.01 24:11 09:32 09:26 09:27 2.56
1.01 33:14 09:03 08:58 09:19 3.57
1.35 44:47 11:33 08:33 09:06 4.92
0.21 46:27 01:40 07:56 09:03 5.13

45min on elliptical, 10 DEC 07, Clarksville TN

Bear McCreary, "One Year Later"

WX at 0800: 45.0 (7.2) DP 44.1 (6.7) BP 30.27 (1025) N 6 mist RH 96

Odometer B1: 12mi

Z4.
Avg heart rate = 144, max = 170

It was drizzling outside. I didn't feel very industrious, or more properly, brave.

So I ellipticaled. No problem.

I might go for an easy run tomorrow as I've back-to-backed two hard days on the elliptical.

60min on elliptical, 9 DEC 07, Clarksville TN

Bear McCreary, "Dirty Hands"

WX at 1200: 68.0 (20.0) DP 64.9 (18.3) BP 30.21 (1023) SW 12 RH 89

Odometer 4: 327.0mi estimate

Z4.
Average heart rate = 153, max 178

It was raining, so I decided to chicken out instead of putting the Big Green Tick on. So...I decided to go high on resistance and went for 60 minutes.

I'm probably at the point where I could grind out a 12-mile road march...but it'd be ugly. But it can be done.

Add some heavy lifting today for the first time in about five days. Better than Doing Nothing But Eat, admittedly.

5.13mi, 41:25, 4 DEC 07, Clarksville TN

Chris Stamey, "On The Radio (For Ray Davies)"
For Against, "Stranded in Greenland"

WX at 0700: 26.1 (-3.3) DP 21.0 (-6.1) BP 30.1 (1019) Calm RH 81

Odometer 4: 321.9mi

Z4.

At last, the Girl From Ipanema leaves me alone, atleast this morning...
...although I did have have that song suck in my head most of yesterday at work.

Today was a crapshoot after yesterday. I was pleasantly surprised to be running sub-8-minute pace this morning, although I suspect I can attribute some of that to the usual 25-minute warmup period. Still, I didn't feel like I was particuarly going VERY hard to keep the pace leading in...so I guess I shouldn't be too bent out of shape.

It is, however, winter, and I always run faster in the cold than in the heat.

And...I also did some lifting this morning not - mostly to keep myself honest on some of that too.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.21 01:40 01:40 08:08 08:08 0.21
1.35 12:50 11:10 08:18 08:17 1.55
1.01 21:11 08:21 08:16 08:16 2.56
1.01 29:16 08:05 08:00 08:12 3.57
1.35 39:48 10:32 07:48 08:05 4.92
0.21 41:25 01:37 07:42 08:04 5.13

5.1mi at 45#, 74:38, 3 DEC 07, Clarksville TN

in the iThink:
Girl From Ipanema (again)
Michael Kamen, Band of Brothers Suite No. 2

WX at 0800: 28.9 (-1.7) DP 21.9 (-5.6) BP 30.42 (1030) NW 8 RH 74

Odometer B2: 5.1mi

Z3.

I felt like I was shuffling but not going particularly fast. That's not a big deal, but I thought it was interesting that I was still holding sub-15 minute pace with 45 pounds, which is a good (but not excessively heavy) working load.

No weapon, no helmet.

I did break my rucksack frame. Time to replace it, grr...

I'll probably ramp up the weight at some point, but the speed is encouraging, mostly.

The last split was due to a late stop on the watch.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.21 02:57 02:57 14:23 14:23 0.21
1.35 22:33 19:36 14:34 14:33 1.55
1.01 37:21 14:48 14:39 14:35 2.56
1.01 52:02 14:41 14:32 14:35 3.57
1.35 61:18 19:16 14:16 14:30 4.92
0.21 74:38 03:20 15:52 14:33 5.13

5.31mi, time indeterminate, 1 DEC 07, Brentwood TN

Katee Sackhoff's rendition of "Girl from Ipanema" from the Battlestar Galactica Season 3 Gag Reel

WX at 1500: 57.9 (14.4) DP 28.0 (-2.2) BP 30.2 (1022) E 6 RH 32

Odometer 4: 316.4mi

Z4.

Ordinarily I don't consider hashes hard runs, but a look at the terrain around the start meant that I was going to be working for every splash of hash on the ground.

I FRBed today - although it was mostly out of dumb serendipity rather than actual skill. The hills were killing me...which might underscore that I need to get back on the stick and start working again.

I cannot describe in words the massive cognitive dissonance at running uphill, hard, and having "Girl from Ipanema" stuck in the back of my head. It was the gift that truly would keep on giving...

30min on elliptical, 30 NOV 07, Clarksville TN

George Gershwin, 'Rhapsody in Blue' (from some United Airlines commercial this morning on the Glass Tit)

WX at 0800: 28.0 (-2.2) DP 25.0 (-3.9) BP 30.39 (1029) W 3 RH 88

Odometer 4: 311.0mi equivalent

Z3.
Heart rate Average ~ 160

I was thinking about running this morning, but after seeing the forecast, I chickened out and only lifted and ellipticaled this morning.

I'll run tomorrow. But not at 7:00am.

4.68mi at 35#, 64:22, 29 NOV 07, Fort Campbell KY

Bear McCreary, "Refugees Arrive"

WX at 0700: 37.6 (3.1) DP 23.2 (-4.9) BP 30.35 (1027) Variable 2 RH 56

Odometer B1: 8.1mi

Z3.

I put the Big Green Tick on for this one and threw in two boxes of sodas to increase the working load, so 35# is an estimate.

The times are promising, but I have yet to hit a distance above 5 miles, so perhaps this weekend I'll try something different.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.43 19:53 19:53 13:54 13:54 1.43
0.91 32:29 12:36 13:51 13:53 2.34
0.91 45:45 13:16 14:35 14:05 3.25
1.43 64:22 18:37 13:01 13:45 4.68

3.42mi at ~40#, 49:37, 20 NOV 07, Fort Campbell KY

Bear McCreary, "Violence and Variations"

WX at 0800: 58 DP 51, BP 30.15 (1020.7), S 8 Overcast RH 77

Odometer B1: 3.42mi since start

Z3.

I was split between whether to put on the Big Green Tick (which is not even remotely loaded up to the weight it needs) or to load up with my full suite of body armor less helmet, which weighs in at about 40 pounds. I was thinking I was regularly going to be going faster than 15:00/mile but I found I had to really bust my ass to get that speed.

This is not encouraging, but the speed I'm clocking isn't a completely glum sign either.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.87 12:45 12:45 14:39 14:39 0.87
0.87 25:36 12:51 14:46 14:43 1.74
0.84 38:22 12:46 15:12 14:52 2.58
0.84 49:37 11:15 13:24 14:30 3.42

4.0mi on the dreadmill, 33:55, 19 NOV 07, Clarksville TN

Michael Manring, "Blue Orleans"

WX at 0700: 59.0 (15.0) DP 57.9 (14.4) BP 30.24 (1024) S 5 mist RH 96

Odometer 4: 308.4mi

Z4.

For some reason, I was working a lot harder when I had instrumentation in front of me. This is also a function of running on the dreadmill, but I hadn't planned on running outside (overcast, mist, and 4-lane high-speed roadway = death wish) and the ellipticals were in use.

"Blue Orleans" makes for a bizarrely inconsistent running mantra, but it would not budge. This is not to say that I don't like Michael Manring's guitar work (q.v. 1986's 'Unusual Weather') but I don't normally associate running to it, either.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:47 08:47 08:47 08:47 1.00
1.00 17:21 08:34 08:34 08:41 2.00
1.00 25:55 08:34 08:34 08:38 3.00
1.00 33:55 08:00 08:00 08:29 4.00

5.1mi, 57:28, 18 NOV 07, Clarksville TN

Bear McCreary, "All Along the Watchtower"

WX at 1100: 55.9 (13.3) DP 46.0 (7.8) BP 30.2 (1022) SE 6 RH 69

Odometer 1: 73.0mi

Z3-4.

I didn't think I was working that hard relative to any other run at Dunbar Cave State Park. I wasn't, if I think I was running mostly negative splits (versus the last time where I went balls out and ended up running all positive splits because I was so dead after the first lap).

I was working off the sins of the last week where I did very little PT. This is a start.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.70 19:27 19:27 11:26 11:26 1.70
1.70 38:43 19:16 11:20 11:23 3.40
1.70 57:28 18:45 11:02 11:16 5.10

4.3mi, time indeterminate, 18 NOV 07, Nashville TN

Nothing in the iThink.

WX at 1500: 63.0 (17.2) BP 44.1 (6.7) DP 29.95 (1014) SW 7 RH 50

Odometer 4: 304.3mi

Z3 high.

This was an urban hash with very little terrain but being Nashville, quite a bit of hills.

I didn't think I was going to be the FRB - but ultimately ended up being since I decided not to knuckle under in a quick finish.

I was sucking going uphill, though. That was unencouraging.

Splits
First leg 2.96mi aggregate
Second leg 4.32mi aggregate

45 min on elliptical, 16 NOV 07, Clarksville TN

traditional, "The Navy Hymn"
Bear McCreary, "Refugees Arrive"

WX at 0700: 27.0 (-2.8) DP 25.0 (-3.9) BP 30.2 (1022) Calm RH 92

Odometer 4: 300mi equivalent.

Z3 high.
Average HR 143

It was cold outside, and I didn't feel like being hard. There's no incentive for being tough.

Besides, I was going to do some weight work, but I think I'll pass on that one.

I have no idea why "Eternal Father" was stuck in my head this morning...especially since I'm not in the Navy.

4.7mi, 40:14, 11 NOV 07, Fort Leavenworth KS

Dope, "Die Motherfucker Die"
Bear McCreary, "Storming New Caprica"

WX at 1000: 64.9 (18.3) DP 59.0 (15.0) BP 29.84 (1010) S 17 haze RH 81

Odometer 4: 294.7mi

Z3 high.

This was originally going to be a recovery run, but turned into somewhat of a catharsis run.

Any run where the first song to stick in my head is "Die Motherfucker Die" is usually not a good sign of levelheadedness. Transitioning the iThink to something which isn't nearly as overtly about fucking people up wholesale - but still provides plenty of grist for the mill when I want to go fuck people up wholesale - is perhaps more constructive, although maybe less cathartic.

Still, I ran generally negative splits, so it's not all zero sum.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:23 02:23 08:52 08:52 0.27
1.24 13:09 10:46 08:41 08:43 1.51
0.85 20:29 07:20 08:38 08:41 2.36
1.24 30:46 10:17 08:18 08:33 3.60
0.85 37:59 07:13 08:29 08:32 4.45
0.27 40:14 02:15 08:20 08:31 4.72

6.0mi, 48:54, 10 NOV 07, Fort Leavenworth KS

Bear McCreary, "All Along the Watchtower"
Ludwig van Beethoven, Symphony No. 3, Scherzo-Vivace (as in the “LtCol T.C. McQueen Workout Video,” from the Space: Above and Beyond episode “The Angriest Angel”)

WX at 1000: 52.0 (11.1) DP 33.1 (0.6) BP 30.1 (1019) SSE 18 RH 48

Odometer 4: 290.0mi

Z4.

This was a surprisingly fast iteration of a run which I've traditionally called the Teardrop of Suck, because it resembles a teardrop on the map and includes some punishingly long uphill segments.

The weather was about as good as it gets for fast running, albeit windy.

Methinks my lifting has actually led to some benefits in my running. I won't debate the faster speed I've had since I started, though.

This is unquestionably the fastest Teardrop of Suck I've ever run - ever. Virtually every split today was from 45-60 seconds faster per mile than any other time that I've run it in the past. I guess I can be gratified now.

The Beethoven stemmed from some odd recollection of the opening credits to "The Angriest Angel," definitely my favorite episode of S:AAB.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.32 02:41 02:41 08:23 08:23 0.32
0.89 10:19 07:38 08:38 08:34 1.21
0.68 15:28 05:09 07:33 08:12 1.89
0.67 20:45 05:17 07:56 08:08 2.55
2.24 40:38 19:53 08:52 08:28 4.80
0.86 46:54 06:16 07:15 08:17 5.66
0.32 48:54 02:00 06:16 08:11 5.98

5.1mi, approx 43:30, 7 NOV 07, Clarksville TN

Bear McCreary, "Prelude to War"
W.G. Snuffy Walden, opening credits to My So-Called Life (re-released on DVD 30 Oct!)

WX at 0700: 28.0 (-2.2) DP 23.0 (-5.0) BP 30.4 (1029) Calm RH 81

Odometer 4: 280.0mi

Z3 high.

The cognitive dissonance this morning comes from finding out that My So-Called Life, one of my favorite TV shows - ever (and perhaps a manifestation of a predilection to redheads), has been re-released on disk.

Funny, it sure didn't feel like 28 degrees F this morning, but the windows on the White Sled are fully frosted over.

I'm feeling the spin yesterday as well as the ruckmarch on Monday, which is not necessarily a bad sign.

I'm going back to Kansas this weekend. Whee!

Splits
1.35 0:11:29 11:29 08:32 56:01 0.21
1.01 0:20:11 08:42 08:37 13:01 1.55
1.01 0:29:05 08:54 08:49 11:22 2.56
1.35 0:39:58 10:53 08:04 11:12 3.57
0.21 0:41:46 01:48 08:34 08:29 4.92

5,000m on Concept2 Model C, 21:33, 6 NOV 07, Fort Campbell KY

Bear McCreary, "Battlestar Sonatica" (admittedly an incongruous pick)

WX at 0700: 38.3 (3.5) DP 24.8 (-4.0) BP 30.25 (1024) WNW 6 RH 58

Odometer 1: 67.9mi

Z3.

I was working hard but not killer hard. It could be because I was only spinning 5000, rather than the usual 10,000. It was productive, and I even had someone comment on my form, saying like I looked like I knew what I was doing (yay me).

I was pleasantly surprised that I was cranking away at 2:09/500m at a drag factor as high as it was. Maybe I'm actually getting stronger - since I don't think I have any major changes in form lately. I'm certainly not getting any lighter.

Then I lifted, and I think I strained my upper back trying to incline press right after bench pressing heavy weight to build raw power. I'll see how I feel tomorrow, I think.

On a down side, the check engine light came on this morning driving in to the gym. Grr. As much as I want to get rid of the White Sled, I think I'm stuck with it for a while.

Splits
Distance: 5000
Time: 0:21:33
Per 500m: 02:09
Drag Factor : 189
Per Mile: 0:06:56

4.24mi at 15-18#, 58:53, 5 NOV 07, Fort Campbell KY

Bear McCreary, "Storming New Caprica"
Bear McCreary, "All Along the Watchtower"

WX at 0700: 51.4 (10.8) DP 41.7 (5.4) BP 29.99 (1015) S 13 RH 69

Odometer B2: 4.24 since start

Z3.

First time putting the big green tick on my back in a while, otherwise known as ruckmarching.

I didn't realize how light the packing list actually was until I put it on. I need to put more in the ruck. If I can hold sub-14-minute pace with a ruck, I need to load it up a little more. I was gratified to go that speed, but I need more weight to get my legs stronger.

Oh, and the soundtrack is indeed, the Battlestar Galactica Season 3 soundtrack. I haven't jumped on an album that fast to beat it to death since, well, the JudyBats' Native Son some 16 years ago. No shit!

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 12:17 12:17 14:17 14:17 0.86
0.90 24:50 12:33 13:57 14:07 1.76
1.26 41:51 17:01 13:30 13:51 3.02
1.22 58:53 17:02 13:58 13:53 4.24

~9.5mi, time indeterminate, 31 OCT 07, Fort Campbell KY

Herbert Howells, "Coventry Antiphon"

WX at 0600: 44.1 (6.7) DP 39.0 (3.9) BP 30.23 (1023) SE 5 RH 82

Odometer 4: 274.5mi

Z3.

I was helping to dead hare a dead hare hash. Total length of the hash was about 6.2mi, I prelaid another segment of about 3-3.5mi. The distance didn't bother me, although the hot spots from blisters about to start and some chafing from my PT uniform did.

Still, for not doing much over the last few days, I was gratified to be able to do a long run of this magnitude. Yay.

The Herbert Howells cue comes from what I've been listening to at work lately, which is Howells' Requiem. Four years of chapel services at St Christopher's = intermittent bits of Herbert Howells in the morning. The other organ composer who got steady rotation at chapel preludes was Friederich Buxteheude.

No Splits.

Record APFT, 292 points, 30 OCT 07, Fort Campbell KY

Rob Zombie, "Feel So Numb"

WX at 0600: 37 (3) DP 35 (2) BP 30.41 (1029) Calm mist RH 92

Odometer 1: 67.9mi

Z4 high.

Being contrarian, I decided to put in 82 pushups, and 82 situps...given that I'm a member of the 101st Airborne Division.

I went out what I thought was a relatively okay pace, but not abnormally fast. I was pleasantly surprised that I held 6:55/mi in the first mile, but I wasn't surprised that I ran an 18 second positive split. I thought I sped up, but I guess not!

The goal was 290 points, I did so with a 92 point run. 82 and 82 prior nets me 200 points, which is the norm for all of my PT tests.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 06:55 06:55 06:55 06:55 1.00
1.00 14:07 07:12 07:12 07:03 2.00

3.4mi, 36:09, 27 OCT 07, Clarksville TN

Rob Zombie, "Numb"

WX at 1100: 53, DP 47, BP 30.35 (1027.6), NW 5 overcast RH 80

Odometer 1: 65.4mi

Z4.

Last hard run before a PT test. Running at Dunbar Cave State Park is always a hard one, so this was no exception. I ran substantially faster, perhaps because I knew I was only going two laps, but perhaps because it was about 25 degrees lower than the last time I went out there.

Still, I guess I'm getting stronger if I ran the times I did, either way.

I'm still going to get taped for body fat percentage. I'm still over the screening cutoff weight...

Sunday was some wall ball with the goalie crosse; today is do nothing but eat.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.70 17:39 17:39 10:23 10:23 1.70
1.70 36:09 18:30 10:53 10:38 3.40

35 min on elliptical, 25 OCT 07, Clarksville TN

The Police, "Synchronicity II"
"Jerusalem" (the 19th century hymn)

WX at 0800: 48.9 (9.4) 46.9 (8.3) 29.88 (1011) NE 8 light rain; mist RH 92

Odometer 4: 265.0mi estimate.

Z4.
Average heart rate before start = 155

I am a weenie. I didn't feel like going out running today, so I chickened out once again and hit the elliptical. This was at increased resistance and I was attempting to hold a fairly hard pace - by the estimate on the machine, I was burning about 14-15 kcal/min. The goal was 15, which I exceeded for a little while, but for whatever reason or another didn't hit.

I'm always wary of calorie counters on machines, since I felt like I worked a lot harder today to get what I got than what I would have had I run. I usually try to avoid running on dreadmills unless there is no other choice; the utter and complete lack of scenery just kills me - and I have much more control over my own pace/destiny on an elliptical where I don't have to worry about being thrown off.

And...as to a self-avowed atheist thinking of a hymn during a workout...I watched Calendar Girls on disk last night, which I enjoyed greatly.

30min on elliptical, 24 OCT 07, Clarksville TN

Nothing in the iThink.

WX at 0700: 53.1 (11.7) 50.0 (10.0) 29.86 (1011) NE 3 RH 89

Odometer 1: 62.0mi equivalent.

Z3.

It was still overcast and wet, and I was intending on going for a run, but I chickened out and only did elliptical instead, albeit at increased resistance.

I guess I need to get back into doing work, but it's hard to get excited these days about waking up early and getting to it.

Problem is if I don't run in the mornings, it tends not to happen during the remainder of the day.

4.0mi, 34:00, 23 OCT 07, Fort Campbell KY

For Against, "Fate"

WX at 0700: 55.0 (12.8) 52.0 (11.1) 29.76 (1007) N 5 rain RH 90

Odometer 4: 262.2mi

Z2.

Nothing hard on the dreadmill as it was raining hard this morning. I did some lifting that was considerably harder instead afterwards.

Splits
8:27/mi pace by setting.

4.2mi, 38:32, 17 OCT 07, Clarksville TN

Bear McCreary, "All Along the Watchtower"
Joss Whedon, "The Ballad of Serenity"

WX at 0700: 64.0 (17.8) 62.1 (16.7) 30 (1015) SE 3 mist RH 93

Odometer 4: 258.2mi

Z2-3 low.

Today was a rest day after yesterday. It was a little harder since I started with a little of lifting beforehand, but the goal was a Z2 run, which didn't start out that way, but finished up mostly that way. If I'm not breathing hard, that's an indicator of relative effort, although I thought I had to work a little bit harder than I ordinarily would have thought since there were some long easy hills on the route I took today.

The irony of the harder start is that it was slower. About midway through the turnaround point, I was fully warmed up and had probably shifted to burning lard that I needed to burn.

Tomorrow is a lost day as it's work-mandated ultimate frisbee. I rank ultimate frisbee right up there with pro football, so on the list of priorities, watching paint dry is a slight bit higher on the pecking order.

I'm not sure what sparked the Bear McCreary cover - except that I was listening to Michael Hedges' cover of the same earlier this week.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 19:59 19:59 09:31 09:31 2.10
2.10 38:32 18:33 08:50 09:10 4.20

5.8mi, 47:55, 16 OCT 07, Fort Campbell KY

Rob Zombie, "Feel So Numb"

WX at 0700 : 64 (18) DP 60 (16) BP 29.98 (1015) SSW 5
RH 87

Odometer 1: 59.0mi

Z3 mid-high.

After taking a day or two off, today was neither fast nor slow. But I followed up with a fair amount of heavy lifting, so that it wasn't a total bust. Some bench, some shoulder presses, ab work, and a few sets of lat pulldowns and preacher curls. It was good to know I hadn't lost
too much strength over the last few weeks.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.90 24:31 24:31 08:27 08:27 2.90
2.90 47:55 23:24 08:04 08:16 5.80

6.8mi, 76:19, 13 OCT 07, Clarksville TN

Hilary Duff, "Wake Up"
Trey Parker, "America, Fuck Yeah"
Aly & AJ, "Out of the Blue"
Rob Zombie, "Feel so Numb"

WX at 1200: 61.0 (16.1) DP 45.0 (7.2) BP 30.08 (1018) Calm RH 56
WX at 1100: 52.0 (11.1) DP 46.0 (7.8) BP 30.07 (1018) Variable 3 haze RH 80

Odometer 1: 53.0mi

Z3-4.

First time running at Dunbar Cave State Park in a while. It was markedly faster, but I started tripping on things as I got more progressively tired. I wiped out on lap four, but not too badly. I was able to finish relatively strong on pavement, but I was feeling the pain at the end.

This is an improvement, though, which is never bad.

I've been trying to reconcile some stuff I've seen at work with some of my inherent schadenfreude...hence my gratuitous use of a song that says "fuck yeah" 37 times.

Fuck yeah!

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.70 18:33 18:33 10:55 10:55 1.70
1.70 37:30 18:57 11:09 11:02 3.40
1.70 56:54 19:24 11:25 11:09 5.10
1.70 76:19 19:25 11:25 11:13 6.80

35min on elliptical, 12 OCT 07, Clarksville TN

Material Issue, "International Pop Overthrow"

WX at 0700: 39.0 (3.9) DP 37.0 (2.8) BP 30.02 (1016) Calm RH 92

Odometer 4: 254mi equivalent.

Z3 high.

I was working a whole lot harder than I expected to for just getting on the elliptical and just muddling through this morning's drudge festival.

This was a morning which I very easily could have just spent sleeping in, and I was mightily tempted to do. Of course, finding out that former Vice President Al Gore was among a group awarded the Nobel Peace Prize started the morning on a strange piece of cognitive dissonance, perhaps more so since I haven't seen An Inconvenient Truth.

Some heavy lifting, but not much of it prior to the elliptical session. Only two sets of bench/incline press, lat pulldowns, standing curls, and rectus abdominus ab crunches prior to 35 minutes of surprisingly harder work than I expected.

I was really surprised to have the refrain from Material Issue's "International Pop Overthrow" in the back of my head for the first time in almost 15 years. I had seen them live in the summer of 1992, and remembered the news with some regret that Jim Ellison, their lead singer, had committed suicide in 1996.

No splits.

5.1mi, 42:22, 11 OCT 07, Clarksville TN

Hüsker Dü, "Eight Miles High"
some background music from "The Astronauts' Wives Club" episode of From The Earth To The Moon

WX at 0600: 41.0 (5.0) 37.0 (2.8) 29.97 (1014) W 3 RH 86

Odometer 4: 251.3mi

Z3.

For taking a few days off, I'm pretty gratified to run 8:16/mi average pace, and really gratified to finish at 7:32/mi on a run that I wasn't particularly killing myself to do. Of course, part of it could be the superb running weather.

The Eight Miles High kick, by the way, comes from the last episode of From The Earth To The Moon, which I was watching this past weekend...which, strangely, doesn't seem that long ago.

Days go slow, weeks go fast, when you're getting crushed at work.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.21 01:44 01:44 08:27 08:27 0.21
1.35 13:10 11:26 08:30 08:30 1.55
1.01 21:38 08:28 08:23 08:27 2.56
1.01 29:54 08:16 08:11 08:23 3.57
1.35 40:47 10:53 08:04 08:17 4.92
0.21 42:22 01:35 07:32 08:16 5.13

10,000m on Concept2 Model C, 43:50, 9 OCT 07, Fort Campbell KY

Hüsker Dü, "Eight Miles High"

WX at 0700: 69 (21) DP 69 (21) BP 30.06 (1017) Calm light-heavy rain; mist RH 100

Odometer 1: 46mi equivalent.

Z4.

I needed to get in something substantial, but I wasn't counting on the torrential rain storm. Ordinarily, when I have a lot of time, I will gladly run in the rain, but not around where I live in Clarksville, and not when I'm cutting the margin of getting to work by minutes.

So...I decided to spin my first 10,000 in a while...and it hurt. It's been a while since I've done that distance, and my butt started to hurt. What was really disheartening was that I was starting easily going 2:06/500m for the first 3000-3500m or so, then slowed down to the point where I was just hanging on for 2:15/500m at the end, although I was good for a sprint down to 2:01/500m at the very end.

I did notice I tend to crank faster when I'm not looking at the clock. What I think I can do is not what I actually do when I'm not looking at the computer on the Concept2.

Still...this makes up for the big Chinese buffet dinner I ate last night.

I need to cut back, so maybe I'll eat at the chow hall tomorrow night.

Run tomorrow morning if no rain.

Splits
Distance: 10000
Time: 0:43:50
Per 500m: 02:12
Drag Factor : 181
Per Mile: 0:07:03

30 min on elliptical, 8 OCT 07, Clarksville TN

Joss Whedon, "The Ballad of Jayne Cobb" (yes, I was watching Firefly yesterday.)

WX at 0700: 64.9 (18.3) 61.0 (16.1) 30.04 (1017) Calm mist RH 86

Odometer 3: 383mi equivalent.

Z1.

Today's workout occurred only because I realized that two days back-to-back of Do Nothing But Eat (I did nothing but eat yesterday) would be bad.

Even if it's just a Z1 slug whirl.

Back to the work meatgrinder when the rest of the Squawking Buzzard Patrol is on a four-day weekend, arbeit macht frei, motherfuckers!

8.7mi, time indeterminate, 6 OCT 07, Mount Juliet TN

Nothing in the iThink.

WX at 1500: 88.0 (31.1) 62.1 (16.7) 30.09 (1018) E 8 RH 42

Odometer 4: 246.0mi

Z3.

This was a hash, another lengthy one at that. This was a dead hare hash, but the spotty markings for the trail on the first leg (almost 5 miles) made it a longer one for me, as I was for the most part the fastest individual out there.

I usually consider hashes a short easy run, but I think my basic competitiveness tend to make them longer than I intend.

Either way - I'll probably do something easy on Sunday, if at that, but it provides necessary momentum going into the work week.

Splits
None.

4.2mi, 36:04, 4 OCT 07, Clarksville TN

Aly & AJ, "Out of the Blue"

WX at 0700: 66.0 (18.9) 60.1 (15.6) 30.06 (1017) Calm RH 81

Odometer 4: 237.3mi

Z3.

I should be really, really gratified for being able to run 8:35 average pace (and I think I was going a lot closer to 8:00/mi by the end when I was warmed up).

There are some parts that were not logged. I think if I had more time (I have to be at work in 40 minutes) that I might have gone even further.

More deliberate effort on Saturday when I'm not so crunched for time.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
4.20 36:04 36:04 08:35 08:35 4.20

4.24mi, 36:58, 2 OCT 07, Fort Campbell KY

The Saving Graces, "Song For Anyone Else"

WX at 0700: 58.1 (14.5) 55.2 (12.9) 30.18 (1022) SE 2 RH 90

Odometer 1: 45.4mi

Z2.

Nothing fancy, but a recovery run from yesterday's burner. The Saving Graces song doesn't quite work. I was going to row, but I decided not to do so after accidentally stepping in a puddle of gasoline at the gas station on the way into work this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST

0.86 07:35 07:35 08:49 08:49 0.86
0.90 15:17 07:42 08:33 08:41 1.76
1.26 26:12 10:55 08:40 08:41 3.02
1.22 36:58 10:46 08:50 08:43 4.24

5.8mi, 46:04, 1 OCT 07, Fort Campbell KY

Aly & AJ, "Chemicals React"
Rob Zombie, "Feel So Numb"

WX at 0700: 67.8 (19.9) 44.8 (7.1) 30.23 (1023) S 9 RH 44

Odometer 1: 40.8mi

Z4 max VO2 pace.

These splits don't look right, but they are. I faced a 9mph headwind - and I would venture there were gusts that were even faster than 9mph.

I have reaped, perhaps, some benefit for being in Central Asia for almost two weeks, as I don't think I was good for a 7:36/mi pace in the first mile and a half or so...or to finish faster than 7:45 on the return leg. It is worth noting that leg 3 on this morning's run was UPHILL. Compare that to the leg immediately prior where I was running directly into the wind, and it is all so clear...

Still, this was pretty encouraging.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.44 10:57 10:57 07:36 07:36 1.44
1.46 23:17 12:20 08:27 08:02 2.90
1.46 34:58 11:41 08:00 08:01 4.36
1.44 46:04 11:06 07:43 07:57 5.80

18 min on the elliptical and some heavy lifting, 30 SEP 07, Clarksville TN

Nothing in the iThink.

WX at 0700: 55.9 (13.3) 48.9 (9.4) 30.3 (1026) SE 3 RH 77 clear

Odometer 1: 35mi equivalent.

Z2 spin.

Quick and light on the eliiptical as I was pushing hard for muscle work. Something different, but I haven't lifted in a few days, so I needed to get back into it.

7.5mi hash, time indeterminate, 30 September 2007, Smyrna TN

Nothing in the iThink.

WX at 1400: 81.0 (27.2) DP 45.0 (7.2) BP 30.28 (1025) ENE 3 RH 28 clear

Odometer 3: best guess 380mi equivalent.

Z4.

This is what happens when a socially inept hare attempts to impose his notions of what hashing should be like onto a group. What a fucking colossal waste of time.

There is a well-known phenomenon that when hares are afraid of getting caught, they start laying less flour in an attempt to keep the pack from catching them. This is fucking pathetic, especially when the general distance for a hash is about 3-5 miles.

Running scared is no way to lay a hash because it'll piss off large chunks of the pack, which is about what happened. I've rarely seen a Religious Advisor publicly tiptoe his way around discussions of hash markings after it was all done when it was patently obvious the trail was so poorly marked, but it was so poorly marked that even in a hash environment of relative candor there was no way to publicly address without outing one of the hares as being as incompetent as he was.

Leaving 100-150m in between hash marks is a fucking crock of weak pussy ass shit, but given the hare in question, I was not particularly surprised.

Aggregate distance
First leg 3.25mi
Second leg 7.5mi

7.7mi, 79:17, 23 SEP 07, Bagram Afghanistan

Rob Zombie, "Feel So Numb"

WX at 0700: UNK

Odometer 4: 232.8mi

Z3 high.

Before leaving Afghanistan, I decided to go run the perimeter of Bagram Airfield, where I expect to work for 15 months starting sometime next year. My only other frame of reference is running in Kabul (5877' MSL) and elsewhere at Bagram, (4895' MSL) where relative elevations are a big deal.

Splits are approximate.

SGMT AGGRG SEGMT PERMI AVGPC DIST
7.40 69:17 09:17 09:22 09:22 7.40

10,000m on Concept Model C, 44:03, Kabul Afghanistan, 20 SEP 07

Hilary Duff, "Wake Up"
Aly & AJ, "Chemicals React"

WX at 0620: 60.8 (16), DP 39.2 (4), BP 30.01 (1016), W 2, clear RH 45

Odometer 4: 225.1mi N/A

I was determined to crank out 10,000, and did so, after a much more deliberate start.

Still, it was some effort working at altitude. No lifting today, unlike yesterday. I felt bad, but not so bad that I almost woofed, like yesterday.

Short run tomorrow.

DISTANCE 10000
TIME 44:03
PER 500M 02:12
DRAG FACTOR 175
PER MILE 07:05

2.7mi, 24:24, location undisclosed, 15 SEP 07

Rob Zombie, "Feel So Numb"

WX at 0900: 60.8 (16.0), DP 37.4 (3.0), BP 30.05 (1017.4), 4 E clear RH 42

Odometer 4: 225.1mi

I am in Central Asia right now. In the interests of operational security, I am not giving my enroute locations as I believe not everyone needs to know.

The weather was awesome where I stopped. First time I've run in a little while, and after a long, long plane ride, spanning about 13 time zones, I was pretty tired. The run really helped out.

SGMT AGGRG SPLIT PERMI AVGPC TOTAL
1.01 08:58 08:58 08:54 08:54 1.01
1.00 18:25 09:27 09:29 09:12 2.00
0.68 24:24 05:59 08:48 09:06 2.68

5,000m on Concept Model C, 21:27, Kabul Afghanistan, 19 SEP 07

Dope, "Die Motherfucker Die"

WX at 0620: 62.6 (17), DP 46.4 (8), BP 29.98 (1015), W 1, clear RH 55

Odometer 4: 225.1mi N/A

I almost woofed. Some of this could be my antimalarial medication, some might be sitting at almost 6,000 feet MSL. As a result, I can go fast, but I have no endurance on the Concept.

I started hot - almost 2:05/500m average pace, but quickly levelled off and had to cut it short.

DISTANCE 5000
TIME 21:27
PER 500M 02:09
DRAG FACTOR 178
PER MILE 06:54

5.5mi, 43:46, Bagram Afghanistan, 17 SEP 07

Rob Zombie, "Feel So Numb"

WX at 0600: 66 (18.8), DP 55 (12.8), BP 30.00 (1016), winds UNK clear RH 68

Odometer 4: 225.1mi

The weather was, once again, great - knowing that it would get hot later on.

The altitude (almost 4900 feet MSL) was definitely noticeable. It didn't stop me from running faster here than in a long, long while.

I think it was the weather. I was definitely feeling a little more work than I normally would at sea level.

SEGMT AGGRG SPLIT PERMI AVGPC TOTAL
2.00 16:24 16:24 08:11 08:11 2.00
1.00 24:22 07:58 07:58 08:07 3.00
1.00 32:05 07:43 07:43 08:01 4.01
1.00 40:12 08:07 08:08 08:02 5.00
0.47 43:46 03:34 07:37 08:00 5.47

20 min on elliptical, 10 min on dreadmill, 12 SEP 07, Clarksville TN

16th Special Operations Squadron, "Ghostriders in the Sky"

WX at 0700: 54.0 (12.2) 53.1 (11.7) 30.07 (1018) mist RH 97

Odometer 1: 33mi equivalent

Z3.

The song "Ghostriders In the Sky" I attribute to Blues Brothers 2000 being on AMC this morning, so as I heard the song, the only lyrics that come to mind are the ones from the version adopted by the Air Force Special Operations gunship community.

I revisited why I don't like running on dreadmills. It is hard for me to hold exactly ONE pace, and running on a dreadmill constrains you to direction and pace. I like running outside, but I currently live in a location where running is downright dangerous due to the volume of traffic near me.

No splits today.

30 min on elliptical, 11 SEP 07, Clarksville TN

Rob Zombie, "Feel So Numb"

WX at 0700: 66 (19) DP 62 (17) BP 29.95 (1014) NNW 10 mist RH 88 drizzle

Odometer 3: N/A.

Z3 low, average heart rate 149.

Some lifting, after a week off (effectively), I actually seem to have gotten stronger - or maybe it's just the rest allowing my muscles to actually grow back.

Time precluded me from going much longer.

It's perhaps fitting today that I made it a point not to sleep in this morning, as I have the last few days. Inevitably, it's hard not to think about where one was the day of the 9/11/01 attacks; I was a cavalry troop commander at the time in the 82d Airborne Division, and fully expected to go to combat shortly, which didn't happen. I can only conjecture (at the time being on the Division Ready Brigade) that my brigade was being saved for something else.

As I write the campaign plan for a unit that will be committed for the ongoing operations that started in the wake of 9/11/01, the recollections of that time provide a useful touchstone for my efforts.

7.3mi, 63:27, 7 SEP 07, Arlington VA

The Cure, "Primary" (Red Mix)

WX at 0600: 72.0 (22.2) 66.9 (19.4) 30.22 (1023) S 12 RH 84

Odometer 4: 222.4mi

Z3-Z4.

I'm trying to figure out why I feel better after drinking almost 40oz of beer last night, rather than when I drank less...which is really a nonsequitur.

Today was another day of running of sins of the previous evening, but today, unlike yesterday, was more productive.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
3.65 32:01 32:01 08:46 08:46 3.65
3.65 63:27 31:26 08:37 08:42 7.30

4.9mi, 45:06, 6 SEP 07, Arlington VA

Aly & AJ,"Slow Down"
The All-American Rejects, "It Ends Tonight"

WX at 0600: 72.0 (22.2) 69.1 (20.6) 30.21 (1023) SE 5 mist RH 90

Odometer 4: 215.1mi

Z3.

Ahh, nothing like running off the sins of the prior night (in terms of food and alcohol)!

It's been a while since I was hoping I wouldn't woof during the run, because I sure felt like I was just about to-- on a few occasions this morning.

Alas, that seems to be a recurrent theme for my runs on the Mount Vernon Trail, in the few times I've run it.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.45 23:24 23:24 09:33 09:33 2.45
2.45 45:06 21:42 08:51 09:12 4.90

3.4mi, 29:30, 5 SEP 07, Arlington VA

Bear McCreary, "All Along The Watchtower"

WX at 0700: 68.0 (20.0) 64.0 (17.8) 30.08 (1018) NNE 3 RH

Odometer 4: 210.2mi

Z3.
I'm in Arlington, VA for work-related reasons. It all seems like a bizarre homecoming as I look at my surroundings...which is all the more entertaining as one of our senior officers in our party has avoided the National Capital Region like the plague...to the point where he deliberately did not bring the nigh-obligatory jacket and tie I associate with doing business in the capital.

Consequently, we will be walking around DC in polyester, looking like the fucking Hitler Youth. Fuck yeah.

I was meaning to meet some folks this morning for a run at 6:30am.

I woke up this morning to the reaction of "fuck!" as I looked at my watch, which said 6:35am. As I went downstairs to the lobby of the hotel I realized the group had already left, so I took off to catch them. Fortunately, they took the route I was going to take them on, so it wasn't a total bust. Fortunately.

I followed that with some heavy lifting once I was back.

Tomorrow I go longer, much longer, along the same stretch of the Mount Vernon Trail.

Now I can look forward to Hitler Youthing my way across DC...

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.70 14:12 14:12 08:21 08:21 1.70
1.70 29:30 15:18 09:00 08:41 3.40

35min on elliptical + weights, 4 SEP 07, Clarksville TN

Nothing in the iThink, save They Might Be Giants, "Older" (undoubtedly influenced by Sunday's Rollercoaster Massacre)

WX at 0800: 73 (23) 66 (19) 30.08 (1018) Calm haze RH 78

Odometer 3: N/A

Z2.

I hate morning TV. The only thing I could tolerate watching was Spaceballs (on Comedy Central). Seriously. Literally nothing else, less CNN Headline News. I refuse to voluntarily watch Fox News Channel...Ein Volk, Ein Führer, Ein Reich, Ein News Channel.

I had forgotten Daphne Zuniga was in Spaceballs...as well as a very young Bill Pullman.

The lifting was harder than the elliptical. It was good to get a little heavy lifting (12x12x10 bench press, 10x10x10 lat pulldown, 10x10x10 arm curl, 25x25x25 rectus abdominus crunches), but the elliptical was easy work.

Sick, yet entertaining

It's been a while since I laughed so hard I shed tears...regardless of its improbability.

PWNED, anyone?

Roller Coaster Massacre

6.8mi, 57:13, 1 SEP 07, Fort Leavenworth KS

Paul Oakenfold, "Ready Steady Go"

WX at 0800: 64.0 (17.8) 54.0 (12.2) 30.19 (1022) E 7 RH 70

Odometer 4: 207.0mi

Z3.

Nothing like a day of mostly negative splits to start the month!

The weather was undoubtedly a factor too.

Not many folks out on a Saturday morning, but inevitably, when I see other people running, whether in the same or opposite direction, I feel the need to burn them. Of course, this does not apply to the folks who are very capable of doing the same to me in turn.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:21 02:21 08:44 08:44 0.27
1.24 12:56 10:35 08:32 08:34 1.51
0.85 20:17 07:21 08:39 08:36 2.36
1.24 30:42 10:25 08:24 08:32 3.60
0.85 37:52 07:10 08:26 08:31 4.45
1.24 47:52 10:00 08:04 08:25 5.69
0.85 54:56 07:04 08:19 08:24 6.54
0.27 57:13 02:17 08:27 08:24 6.81

6,000m on Concept2 Model C, 25:49, 29 AUG 07, Fort Campbell KY

Hüsker Dü, "Eight Miles High"

WX at 0700: 77.2 (25.1) 70.0 (21.1) 30.11 (1019) SSW 6 RH 79

Odometer 1: 30.0mi N/A

Z4.

I had misplaced my ID, and ended up having to get a visitor pass to enter Fort Campbell this morning. I briefly thought about booting PT altogether, but I decided afterwards that maybe there might be some utility in cranking away on the Concept, so I did. I was pleasantly surprised that I was holding faster, but it's easy to gauge that I'm going faster in the first 2000m. The real determinant is hanging on at about the halfway mark. Since I didn't want to go too far, I decided to hold at 6,000m, and was holding about 2:07-2:10 most of the way.

I think the strength work is helping, but I need to start working legs again. On the bright side, I didn't feel like I was going to woof after I got done spinning.

Splits
Distance: 6000
Time: 0:25:49
Per 500m: 02:09
Drag Factor : 181
Per Mile: 0:06:55

4.2mi, 35:18, 28 AUG 07, Fort Campbell KY

Hilary Duff, "Wake Up"

WX at 0700: 75 (24) DP 66 (18) BP 30.06 (1017.3) calm RH 74

Odometer 4: 200.2mi

Z3.

For a run that wasn't supposed to be too hard, I didn't realize I was going 8:00/mi pace at the end. It felt a little hard, but not hard, hard.

This is perhaps vindication that lifting has done good things for my running. I'm probably in as good as shape as I've ever been since starting my informal lifting program.

I thought briefly about cranking away on the Concept, but I concentrated more on heavy strength work, mostly in bench press, incline press, lat pulldown on free weights, and some fly work. I guess I should start doing some flys to work some other aspects of chest, and I did some ab work just to make sure I was staying honest...

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 07:51 07:51 09:08 09:08 0.86
0.90 15:36 07:45 08:37 08:52 1.76
1.26 25:32 09:56 07:53 08:27 3.02
1.22 35:18 09:46 08:00 08:20 4.24

30min on elliptical, 27 AUG 07, Clarksville TN

Nothing in the iThink, just reflections on how vapid American TV is.

WX at 0700: 69.1 (20.6) DP 59.0 (15.0) BP 30.05 (1017) N 3 RH 70

Odometer 3: N/A

Z3 low.

Today was mostly about lifting more than any aerobic work. The 30 minutes on the elliptical was just to burn off some lactate from yesterday's trail runs.

This morning was all about making sure today wouldn't become a day of "do nothing but eat."

6.8mi, 78:20, 26 AUG 07, Clarksville TN

Hilary Duff, "Wake Up"
Lillis à Laoire, "Wander my Friends"
The Legion of Doom, "Dangerous Business Since 1979"
Aly & AJ, "Slow Down" (which I tried to purge in vain)

WX at 1100: 84.0 (28.9) 64.0 (17.8) 30.04 (1017) NNE 7 RH 51
WX at 1000: 80.1 (26.7) 66.0 (18.9) 30.03 (1016) NNE 8 RH 62
WX at 0900: 73.9 (23.3) 66.0 (18.9) 30.04 (1017) N 8 RH 76

Odometer 1: 30.0mi

Z3, Z4 high going uphill.

Today was a day to work off the last two days of "do nothing but eat." I decided to take a slightly different take on running multiple loops of Dunbar Cave State Park's recovery trail (the 1.7mi loop), and concentrated on not going out too fast, which appears to have worked. I ended up taking breaks after laps 2, 3, and 4, which probably helped. While I need to keep working upper body, I realize that I need to start working lower body for raw power. Either that, or I need to start roadmarching again, which I need to do in any event, but may hold off until I get back to Fort Leavenworth to do.

In the meantime, I've become stronger, thinner, and perhaps a bit faster, and bizarrely enough, I'm running less. I think this is transitory, though. Still, a 220 pound bench press is encouraging.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.70 19:38 19:38 11:33 11:33 1.70
1.70 39:10 19:32 11:29 11:31 3.40
1.70 58:51 19:41 11:35 11:32 5.10
1.70 78:20 19:29 11:28 11:31 6.80

7,000m on Concept2 Model C, 30:49, 23 AUG 07, Fort Campbell KY

mewithoutyou, "January 1979"

WX at 0700: 75.0 (23.9) DP 67.1 (19.5) BP 30.07 (1018) Calm RH 77

Odometer 4: 196mi N/A

Z3.

I was cranking away and could feel the lactate building up as I was grinding away. I had to call it quits because I felt like I was going to woof.

Interestingly, there was another guy on the Concept2 here before me, but he was on crutches and he was trying to do something different since he couldn't run. Good for him.

I'm not sure what I'll do - but I need to sleep now. This week of not getting more than five hours of sleep a night because of my insane work schedule has gotta stop.

Splits
Distance: 7000
Time: 0:30:49
Per 500m: 02:12
Drag Factor : 184
Per Mile: 0:07:05

35min on elliptical, 22 AUG 07, Clarksville TN

Nothing in the iThink, because I was reading Henry D. Sokolski, ed., Getting MAD: Nuclear Mutual Assured Destruction, Its Origins and Practice

WX at 0600: 77.0 (25.0) DP 66.0 (18.9) BP 30.04 (1017) SSW 5 RH 68

Odometer 4: 196mi equivalent

Z2.

I've had this book for a while; I've been meaning to read it, but I really didn't feel like fighting traffic coming in, so I decided to go for an easy read and some wogging on the elliptical.

I also lifted, mostly to make sure I was staying mostly on track and not getting much weaker, which has not happened yet. Yet.

5.8mi, 49:32, 20 AUG 07, Fort Campbell KY

The Cure, "Out of Mind"
The All-American Rejects, "Move Along"

WX at 0700: 78.4 (25.8) DP 69.3 (20.7) BP 30.02 (1016) SSW 8 RH 74

Odometer 4: 193.8mi

Z3.

For not working very hard, it sure seemed like I was going faster than I thought. If I'm going 8:32/mi aggregate pace for not working very hard, I guess I should be gratified.

Tomorrow I will spin on the Concept, something I was going to do today, but after the air conditioner went out in my apartment last night, I wasn't about to be inside and sweat when I could be outside and sweat instead.

It's been a little while since I've had whitewalls, though; having the sides and back of my head shaved meant that once I started sweating, it was on, bad. Sweat going everywhere. Yay.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.90 25:03 25:03 08:38 08:38 2.90
2.90 49:32 24:29 08:27 08:32 5.80

5.1mi, 60:41, 19 AUG 07, Clarksville TN

J.S. Bach, movement 3 to Double Concert for 2 violins in d minor

WX at 1100: 89.1 (31.7) DP 68.0 (20.0) BP 30.09 (1018) SW 8 RH 49
WX at 1000: 86.0 (30.0) DP 66.9 (19.4) BP 30.08 (1018) S 9 RH 53

Odometer 1: 23.2mi

Z4.

Slow, getting slower. Every uphill got progressively more painful as I went further, to the point where I was walking uphill. There are positive splits, and then there are POSITIVE SPLITS. Ouch.

I need to start working on lower body raw power as well...

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.70 19:16 19:16 11:20 11:20 1.70
1.70 39:12 19:56 11:44 11:32 3.40
1.70 00:41 21:29 12:38 11:54 5.10

35min on elliptical, 18 AUG 07, Clarksville TN

Suicidal Tendencies, "No Fuck'n Problem"

WX at 1000: 82.9 (28.3) DP 55.0 (12.8) BP 30.16 (1021) ESE 8 RH 38

Odometer 4: 188.0mi relative

Z2.

Not going too hard - planning on running 8+ on hills tomorrow, so today was a day of relative discretion. Not too hard, but no heart rate above 155 today.

I find it wryly ironic that I have a Suicidal Tendencies song as my iThink mantra today as the conduct of work in the last few days has seen me pull anywhere from 14-16 hours at work every day this week...with the exception of yesterday, which was only about 12. The content of work is a separate discussion, but it's the first time I've done this kind of work this intensively since 1999, and I am out of practice.

Some lifting went in with this.

This is the first time in a while that I've been consistently below the cutoff for getting taped for body fat percentage. I can't say I'm arguing, although it seems paradoxical that I'm doing this off less running than I've ever done before, and that I've been getting stronger than I have in the past. That may be a bizarrely useful correlation. Maybe.

Splits
None in this case.

35 minutes on elliptical, 15 AUG 07, Clarksville TN

Ultimate Fakebook, "Goddamn Dance Craze"

WX at 0500: 68.0 (20.0) DP 62.1 (16.7) BP 29.91 (1012) Calm RH 81

Odometer 4: 184.0mi approximate

Z3.

Needed to get something in before having to show up to work at 6:30am. Yay.

More lifting, but 35 minutes of elliptical on high resistance, especially after yesterday's fast run, was no joke.

Still, better to wake up at 4:30am and do something rather than have a day of "nothing but eat."

5.8mi, 45:52, 14 AUG 07, Fort Campbell KY

Aly & AJ, "Chemicals React" (both English and Simlish versions)

WX at 0700: 69.3 (20.7) DP 63.1 (17.3) BP 30.02 (1016) Calm RH 81

Odometer 4: 181.0mi

Z4 high.

This is, unquestionably, the hardest distance run I've done in a while.

It was, unquestionably, by far the fastest run I've done during the summer months in a long, long time. This serves as an interesting validation for my cross-training program, where I've been losing weight and running faster because I was doing things OTHER than running.

There are running mantras that work - I was pleasantly surprised how well this new one works - and it's a more consistent one than some of the others I've used in the past.

I was reeling in folks left and right - but latched onto someone who was going about the same speed as me. I was attempting to reel this person in, but got away from me in a finishing acceleration. I was about tapped out, but I didn't realize I was averaging sub-8-minute pace until I did the math. Keen!

I should be more concerned with the fact that I ran progressive more positive splits, but this is validation indeed.

That was good, because I was witness to some punishing staff work later on today. It was tedious, but it's important. We're getting there...eventually.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.44 10:48 10:48 07:30 07:30 1.44
1.46 22:15 11:27 07:51 07:40 2.90
1.53 34:42 12:27 08:08 07:50 4.43
1.37 45:52 11:10 08:09 07:54 5.80

30 min on elliptical, 13 AUG 07, Clarksville TN

Nothing. Watching Battlestar Galactica on the workout room TV.

WX at 0800: 78.1 (25.6) DP 64.9 (18.3) BP 30.06 (1017) Calm RH 64

Odometer 3: N/A

Z3.

A little more effort on the elliptical, to try to elevate heart rate, since I didn't feel like going in to work earlier this morning. I'll go in after posting this.

Prior to elliptical: bench press, incline press, shoulder press, lat pulldown, lat pulldown with hands reversed, some elevated leg crunches, standing bicep curl. There is some noticeable improvement - I am definitely getting stronger.

I also appear to be trimming out, in spite of my occasional bouts of catharsis drinking. I say occasional since it's usually a few weeks in between those events. Deploying to theater and going under General Order 1 will probably do wonders for my health. The likelihood of my getting spammed in combat is relatively small given the scope of my duties, unless I'm just in the wrong place at the wrong time and whatever aircraft I happen to be in flies into the side of a mountain...which has happened once or twice in the last few years.

I find it bizarrely ironic that this morning's BSG episode was "Taking a Break from All Your Worries." I swear to god I can't fucking make this up.

45 minutes on elliptical, 11 AUG 07, Clarksville TN

Aly & AJ, "Chemicals React" (in English)
Aly & AJ, "Chemicals React" (in Simlish)

WX at 1000: 89.2 (31.8) DP 66.7 (19.3) BP 30.06 (1017) E 9 clear RH 47

Odometer 4: 172.5mi constructive estimate 175mi based on relative strain

Z3.

It'd been a while since I lifted, so I went to the gym in the apartments in which I'm currently living. That wasn't so bad. I did some lat pulldowns, standing curls, bench presses, shoulder presses, and some crunches. I'm not really doing all that to beat a certain level of strength - but mostly to get stronger.

One of my coworkers from Iraq had told me I had the potential to become much bigger and stronger than I was - which ran counter to what I traditionally do to lose weight and run more, to get thinner. Lately I've changed my focus to try to see what working on strength (rather than just endurance) will do. It also gets some different energies out as I push weights rather than just wogging along.

And yes, the Aly & AJ songs stem from the Disney Channel. I like the song, fuck off.
It's not the first song, though, that I've heard done in Simlish, and the contrarian in me likes it enough for it to stick in my mind, and not in a negative way.

6.9mi, 0:55:56, 10 AUG 07, Fort Campbell KY

The Bats, "Courage"
The Legion of Doom, "Dangerous Business Since 1979"

WX at 0700: 77 (25) DP 72 (22.2) BP 29.97 (1014.2) N 8 clear RH 85

Odometer 1: 18.1mi

Z3 high.

First time running this area, and I'm not sure about distances. I have a hard time believing I was actually running as fast as the figures say I was.

It was good to run hills, which were a humbling experience.

I stopped briefly to chat with an old friend from the last deployment, who I passed as I was running. Well, maybe not briefly, if it was 20 minutes...

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 07:43 07:43 07:38 07:38 1.01
1.26 19:10 11:27 09:05 08:27 2.27
0.89 26:09 06:59 07:51 08:17 3.16
0.89 33:09 07:00 07:52 08:11 4.05
1.25 43:39 10:30 08:24 08:14 5.30
1.57 55:56 12:17 07:49 08:09 6.87

4000m on Concept2 Model C, 17:06, 7 AUG 07, Fort Campbell KY

Ultimate Fakebook, "Wrestling Leap Year"
Blue Oyster Cult, "Don't Fear the Reaper"

WX at 0600: 76.5 (24.7) DP 71.2 (21.8) BP 29.96 (1014) SW 3 mist RH 84

Odometer 4: 172.5mi N/A

Z4.

I got on the Concept this morning, and realized after about 4000m of cranking that I just didn't care, so I quit. First time, I think ever, that I've just up and called it quits for a session.

My greatly improved speed from whatever I was doing at Leavenworth was not enough incentive to try for something faster. I was gratified to have some of my old speed back; I attribute some of that to the straight wooden Model C grips, rather than the angled Model D grips.

The air temperature would exceed 100F today by the late morning. At some point I'll need to visit the barber shop and get some clean whitewalls as befits the weather.

The Kubelwagen has been having some brake problems...again. All things come in groups, it would seem. While I am not a serious believer in karma, recent events certainly have made it a lot harder to approach the challenges in the way I'd like...or should. Perhaps it's time to dust off Epictetus from the bookshelf and get my azimuth back.

Splits
Distance: 4000
Time: 0:17:06
Per 500m: 02:08
Drag Factor : 183
Per Mile: 0:06:53

Resentment

Is the word I've been trying to remember the last few days.

When I think of Household6, the word that comes to mind is not anger, nor is it frustration, but most properly, resentment. Just had to remember that before I forget it again.

I must differentiate carefully what the implications of resentment are versus frustration or anger, or for that matter, white-hot rage.

6.0mi, 54:11, 5 AUG 07, Fort Leavenworth KS

The Legion of Doom, "Dangerous Business Since 1979"
Silverstein, "Defend You"
Limp Bizkit, "Nookie"

WX at 0800: 79.0 (26.1) DP 69.1 (20.6) BP 29.87 (1011) SSW 13 RH 71

Odometer 4: 172.5mi

Z3.

I had to do something about my chronic case of the ass, so I decided to go on a relatively easy catharsis run. I try hard not to focus on my own personal life too much in these soliloquies, because I've been feeling a lot of incandescent rage in the last two weeks, mostly related to things at home.

It's been a while since I've been so angry that I redlined our minivan getting onto the interstate last week.

Exercise is a very incomplete method of getting the frustration out.

That said, today's run didn't feel so bad. At least the run part. For running in today's conditions (warm and breezy albeit getting humid) I think it's a promising sign of the road to recovery.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.32 02:56 02:56 09:10 09:10 0.32
0.89 11:26 08:30 09:36 09:29 1.21
0.68 16:54 05:28 08:01 08:57 1.89
0.67 22:50 05:56 08:55 08:57 2.55
2.24 44:42 21:52 09:45 09:19 4.80
0.86 51:50 07:08 08:15 09:09 5.66
0.32 54:11 02:21 07:22 09:04 5.98

2.8mi + 5,000m on Concept2 Model C, 22:06, 3 AUG 07, Fort Leavenworth KS

The Legion of Doom, "Dangerous Business Since 1979"

WX at 1000: 81.0 (27.2) DP 70.0 (21.1) BP 30.1 (1019) NNE 5 RH 69

Odometer 4: 165.5mi

Z2 run, Z4 spin.

Today marked screwing around with somewhat lower drag factors than I've been grinding over the last few spin sessions on the Concept. Today was productive, and I was peaking out at about 2:10-2:11/500m, but it was more important that I get some legitimate effort out.

Then I decided to lift. I realize my core muscles are pretty strong; my triceps, pectorals, and deltoids need some work, but 220# bench press on a circuit machine doesn't always translate into analogous performance for 90 degree shoulder presses or overhead presses. That, and lat pulldowns, as I need to do for upper back.

I'm still kicking around whether I want to get thinner or bigger; I think I may experiment with the bigger for a while, especially as I get ready for Air Assault School, which is still in the forseeable future - I hope.

Good god did the run back suck. That brought a new meaning to the phrase "out of gas," especially after going uphill. I know I shouldn't be too bent out of shape about it since I had been working lower body pretty continuously as I was spinning away on the Concept, but it's still a great way to notch you down a few when you're killing yourself on an uphill of all of 150m.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 12:07 12:07 08:43 08:43 1.39

Distance: 5000
Time: 0:22:06
Per 500m: 02:13
Drag Factor : 174
Per Mile: 0:07:07

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 26:15 14:08 10:10 09:27 2.78

Unbefuckinglievable

Barack Obama says he'd authorize troops to go into Pakistan to chase down terrorists because he thinks the Pakistani government is unwilling to do it.

I think my biggest problem with this is a basic misunderstanding of how we create more terrorists. Attacking Baluchistan or the Federally Administered Tribal Areas is akin to kicking a hornet's nest, then casually ambling TOWARDS the nest coated in sugar.

That Americans are not ridiculing this insane rationale for action highlights one of the most fundamental problems with the Long War...that people think that with some free market economy and internet connectivity, that we can win the war because suddenly people in Central Asia can watch two girls kissing on YouTube and we will turn them all into good little capitalist democrats.

Between unilaterally withdrawing from Iraq, a course of action that ignores some basic realities of how to fight counterinsurgencies and not incidentally is an act of war against a country which is, regardless of popular belief, an ally, is one of the most inept things I've heard in a while.

As much as we have problems with Musharraf as a national leader, the alternative pickings are pretty slim. Sometimes surrogate warfare means you don't have the luxury of dealing with Mother Teresa and Joan of Arc. There's not enough damn Schlitz in the freezer to write that check...and it would make the Long War into the Forever War.

That would be akin to saying "bring it on" while dropping dehydrated pork patties all over the Middle East as our military charges into northwest Pakistan to the tune of the Team America theme song.

When I think the American public has the stomach for the kind of sustained bruising fight that it would produce, maybe I'd be less dismissive of this spitball of a course of action, but I distrust the American electorate to the point where I'm afraid this might actually get some traction.

4.7mi, 42:40, 29 JUL 07, Fort Leavenworth KS

50FootWave, "Hot, Pink, Distorted"

WX at 0800: 72.0 (22.2) DP 66.9 (19.4) 29.96 (1014) NE 7 light rain RH 81

Odometer 4: 162.7mi

Z3 low.

Ah, the joys of being back home. Nothing like disrupting the daily rhythm and fucking up the various attitudes of the children because now I'm back home. At least that's how Household6 puts it. I wonder occasionally why I come back home, because I seem to miss Household6 and the Rugrats a lot more when I'm away from them than when I'm back at home and it's not what I expect it'll be.

I'm glad I went for a run. I'm glad to have had a decent running mantra, for once. I'm glad I had the presence of mind to correct a soldier who was running on post in uniform with his shirt hanging out. And I'm glad I can run sub-9-minute pace on an easy day when I just need to go out and expend lard.

And yet, I can't ignore my ire at being home.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:33 02:33 09:29 09:29 0.27
1.24 13:59 11:26 09:13 09:16 1.51
0.85 21:49 07:50 09:13 09:15 2.36
1.24 32:42 10:53 08:47 09:05 3.60
0.85 40:16 07:34 08:54 09:03 4.45
0.27 42:40 02:24 08:53 09:02 4.72

2.8mi+ 5,000m on Concept2 Model C, 22:43, 28 JUL 07, Fort Leavenworth KS

Nothing in the iThink.

WX at 1000: 81.0 (27.2) DP 70.0 (21.1) BP 29.96 (1014) E 3 RH 69

Odometer 4: 158.0mi

Z4.

Today was surprisingly hard. The turbine on the Concept back at Fort Leavenworth must have been fixed up since I've never seen drag factors in the 190s before.

I was really working a lot harder than I thought I had to in order to hold a 2:15 pace. I was thinking to myself that I never thought I'd be satisfied to hold just under 2:20/500m, but I did. I ran back, much more slowly than I had on the way in. I had done a fair amount of lifting after spinning. Mostly bench presses and lat pulldowns, but also some crunches.

I was witness to people playing volleyball while rowing...serious, not just recreational, volleyball players. I like volleyball shorts...

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 11:36 11:36 08:21 08:21 1.39
1.39 26:55 15:19 11:01 09:41 2.78

Distance: 5000
Time: 0:22:43
Per 500m: 02:16
Drag Factor : 195
Per Mile: 0:07:19

5.8mi, 48:48, 26 JUL 07, Fort Campbell KY

The Saving Graces, "Girl Automatic"
Hilary Duff, "Wake Up"
The Connells, "Fun & Games"
Sugar, "Changes"
50 Foot Wave, "Hot, Pink, Distorted"

WX at 0700: 69.1 (20.6) DP 66.0 (18.9) BP 30.06 (1017) S 3 mist RH 90

Odometer 1: 11.2mi

Z4.

I decided I wanted to see how fast I could go without really killing myself. And in new shoes, in spite of my inability to get a particular song other than the Saving Graces ones to stick, it was a productive run.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.44 11:45 11:45 08:10 08:10 1.44
1.46 24:18 12:33 08:36 08:23 2.90
1.46 36:49 12:31 08:34 08:27 4.36
1.44 48:48 11:59 08:19 08:25 5.80

10,000m on Concept2 Model C, 43:55, 25 JUL 07, Fort Campbell KY

Bear McCreary, "Passacaglia"

WX at 0700: 64.9 (18.3) DP 63.5 (17.5) BP 30.05 (1017) Calm mist RH 95

Odometer 4: 156.2mi N/A

Z4.

I damn near woofed after my spinning session. It started out okay, holding about 2:10-2:11/500m, but there were portions that I could only grind out at about 2:14-2:16/500m. Had it not been for those slow patches, I think I would've done better. I know I've been able, once built up, to hold about 2:07-2:10/500m, but I think that took some substantial training effort.

Otherwise, I finished strong, going at about 2:05/500m or so in the last 500m, but I was intent on finishing within 44 minutes. Then I did some lifting (bench and shoulder presses), so my arms are actually quite sore right now.

It's very unusual to think of Bear McCreary in a gym packed full of people lifting weights, but I really had a hard time trying to come up with a legitimate mantra this morning. Even most of my guilty pleasures wouldn't float this morning.

It was interesting to see the Concept sitting mostly unused as the gym was packed full of troops this morning...which is part of the reason why I do what I do.

Splits
Distance: 10000
Time: 0:43:55
Per 500m: 02:12
Drag Factor : 184
Per Mile: 0:07:04

Diagnostic APFT, 289 points, 24 JUL 07, Fort Campbell KY

Dinbot, "Hot Buttered Bizkits"

WX at 0600: 61.7 (16.5) DP 59.0 (15.0) BP 30.03 (1016) Calm RH 91

Odometer 1: 5.3mi

Z4.

This is a big improvement from the last time around! I ran some 50 seconds faster than I did in May.

The first two events were pretty uneventful. What differed was that I did very little in the way of pushups or situps to prepare for the test. I had been doing some lifting, and that might have been a factor, but otherwise, between spinning on the Concept and lifting and some running, that was it. I don't feel like I'm at any risk of not getting 100 points on each of the strength events, so that's a good sign.

I felt surprisingly okay during this run. I could have been that I was slightly warmed up, but this run did not kill me the same way that APFT runs do, usually. I still wanted to run faster than 14:29.

I still didn't achieve my standard of 290. This will require some more concerted effort later on.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 07:07 07:07 07:07 07:07 1.00
1.00 14:31 07:24 07:24 07:15 2.00

4.2mi, 38:37, 20 JUL 07, Fort Campbell KY

A medley of songs in the iThink today, to include:
"The All-American Soldier," the song of the 82d Airborne Division
"Rendezvous with Destiny," the song of the 101st Airborne Division
Garryowen, official song of the 7th Cavalry Regiment
Michael Kamen, Band of Brothers Suite No. 2
Michael Kamen, opening credits to From The Earth To The Moon

WX at 0700: 72.0 (22.2) DP 69.1 (20.6) BP 30 (1015) calm light rain RH 91

Odometer 4: 156.2mi

Z2.

Easy run preceded by about 20 minutes of lifting, primarily shoulder and chest press, lat pulldowns, as well as some abdominal work. I steered clear of the empty Concept2 today...and went out into some humidity, which gave way to glorious hard drizzle. I actually enjoy running in the rain, quite a bit, and as such, today was a good easy slug run.

I'm tapering for a diagnostic physical fitness test on Tuesday, one which is unusual inasmuch as I haven't done much in the way of pushups or situps prior to doing the test. I'm seeing what not just doing those two events will bring me. Instead, that's where things like lifting and spinning on the Concept come to mind.

In the meantime, I've been hitting the weights far more - and I've gotten noticeably stronger, although at the same time, my back and chest have gotten noticeably bigger. This is not necessarily a great thing if my arms don't see commensurate improvement as well since I don't want to have a fire hydrant torso and stick figure arms.

I could tell the difference in shoes between yesterday and today even with less than 200 miles on the other shoes...which honestly have low mileage because of the time in March that I effectively lost to training. Still, these shoes (odometer 4) have some life left in them, which is more than I could say about the others I just retired (odometer 3). Odometer 1 is a pair of Asics GT-2120s, size 9.5x4E. They didn't have size 10x2E which is what I normally get. Still the wide 9.5s seem to work okay.

I couldn't settle on a mantra this morning until the end, when the last one finally settled in - in the last 800m.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 08:32 08:32 09:55 09:55 0.86
0.90 16:47 08:15 09:10 09:32 1.76
1.26 27:49 11:02 08:45 09:13 3.02
1.22 38:37 10:48 08:51 09:06 4.24

5,000m on Concept2 Model C, 21:47, then 2.7mi, 23:32, 19 JUL 07, Fort Campbell KY

Tears for Fears, "Snatches of Pain"

WX at 0700: 75.9 (24.4) DP 71.1 (21.7) BP 29.99 (1015) SW 5 haze RH 85

Odometer 1: 3.0mi

Z3.

I started slow and ugly on the Concept. After about 10-15 minutes, I started to accelerate. A LOT. I was cranking 2:09-2:10/500m after my 2:15/500m start. I finished going about 2:05-2:06/500m, a respectable finish, telling me I was not as all jacked up as I thought I was earlier this week.

Then I went for a run. Nothing fast. The return leg ended up being faster since I stopped about 15 minutes for a chat with someone I hadn't seen in a few years.

I normally wouldn't zone in on "Snatches of Pain," but it sure seemed curiously apropos this morning.

There is, however, nothing quite like the fluffy feeling of new shoes. My ankles and knees hurt a lot less this morning!

Splits
Distance: 5000
Time: 0:21:47
Per 500m: 02:11
Drag Factor : 145
Per Mile: 0:07:01

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 12:02 12:02 08:47 08:47 1.37
1.37 23:32 11:30 08:24 08:35 2.74

10,000m on Concept2 Model C, 44:28, 17 JUL 07, Fort Campbell KY

The All-American Rejects, "Move Along"

WX at 0700: 75.0 (23.9) DP 69.1 (20.6) BP 30.06 (1017) SW 3 RH 82

Odometer 4: 151.6mi N/A

Z4.

Today hurt. Bad. Some of this is attributable to not having touched a Concept in a few months, but that Concept Model C was calling me today.

Too bad I wasn't really equal to the challenge. I was rowing into the red zone just to hold 2:08/500m, something which I used to be able to do with ease just a few months ago.

Most of it was actually done at about 2:15/500m pace, which is pretty pathetic.

Some of it could be that I've been lifting more, some of it can be pointed to have to refine my form (I'd gotten sloppy at first) and some of it could be that I'm just not in the same conditioning that I was in beforehand.

On the other hand, no one so much as approached me on the Concept, and so I was able to row mostly unmolested. In the heat, which may also have been a factor. So much CO2 and lactate had built up in my body though that last stretch I almost woofed right after finishing, which I was holding at max effort to get all of a 2:06/500m pace. Weak!

Splits
Distance: 10000
Time: 0:44:29
Per 500m: 02:13
Drag Factor : 176
Per Mile: 0:07:09