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.
Friday, November 30, 2007
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
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
Thursday, November 22, 2007
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
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
Monday, November 19, 2007
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
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
Sunday, November 18, 2007
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
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
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
Friday, November 16, 2007
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.
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.
Sunday, November 11, 2007
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
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
Saturday, November 10, 2007
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
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
Wednesday, November 07, 2007
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
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
Tuesday, November 06, 2007
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
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
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
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