iThink:
Eve's Plum "Lipstuck"
FroSTed, "Amerinoid" (yes, Jane Wiedlin's band)
James Horner, "Enterprise Clears Moorings"
WX at 0800: 55.0 (12.8) DP 51.1 (10.6) BP 30.22 (1023) NNE 6 RH 87
Odometer 4: 372.0mi
Z3 high.
Average/max heart rate = no reading.
Another glorious day for self-mutilation. I almost felt tempted to go find a wall and play some wall ball.
I felt some hip flexors given my decision to do the 12+4 ab work for the first time in a while.
A simple decision to add 10 pounds to the first bench press had significant ripple effects for the rest of the workout. Likewise going to the gravitron rather than doing lat pulldowns. No regrets, but I'm curious to see if my weight is going to wobble again.
I say this only inasmuch as I was 183 pounds, the lowest I've been in a while, after finishing yesterday's run. I also spent yesterday drinking a LOT of fluids relative to what I usually drink.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:10 13:10 08:43 08:43 1.51
1.51 27:03 13:53 09:12 08:57 3.02
Sunday, August 30, 2009
Saturday, August 29, 2009
7.43mi, 64:31, 29 AUG 09, Fort Leavenworth, Kansas
iThink:
Journey, "Only The Young"
The dB's, "I Can't Look Her In The Eye"
Aram Khachaturian, Adagio from Gayane Ballet Suite
WX at 0800: 64 (18) DP 60 (16) BP 30.07 (1018) N 7 RH 87
Odometer 1: 107.3mi
Z3-Z4.
Average/max heart rate = 156/181
When I saw this morning's temperature (61 when I woke up) I realized I coudn't pass up a a run today, so I decided to go for a long one to see how I felt. The right knee still hurts, but not to the same extent that it has. I'm continuing to stretch, so there's hope for a recovery, as I'm starting to run faster once again, which is good - because I need it.
The killer hill along Riverside Drive I didn't take too hard, but that uphill run is never very pleasant. On the other hand, because I didn't go too hard, my recovery wasn't as painful.
The first iThink mantra was almost "Don't Stop Believing" because I was tangentially thinking about the show Glee, of which I've only seen previews, but since watching TV is really, really low on my life priorities (the only show I have any interest in watching is Mad Men). The dB's song is a reflection of times I think of my own life, and after thinking about angular momentum of planets in a solar system (based on something I saw in the Princess's homework yesterday) I was thinking of the Khatchaturian, and the scene where Keir Dullea is running laps around the centrifuge of the Discovery in 2001: A Space Odyssey.
This might be another reason why I don't do CrossFit and some other athletic disciplines - although they promise results in a short time, there is something to being able to think about random shit during a long run that I can't do anywhere else - not even on a Concept 2.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:36 08:36 08:36 08:36 1.00
1.00 16:56 08:20 08:20 08:28 2.00
1.00 25:42 08:46 08:46 08:34 3.00
1.00 34:09 08:27 08:27 08:32 4.00
1.00 42:42 08:33 08:33 08:32 5.00
1.00 51:49 09:07 09:07 08:38 6.00
1.00 00:43 08:54 08:54 08:40 7.00
0.43 04:31 03:48 08:50 08:41 7.43
Journey, "Only The Young"
The dB's, "I Can't Look Her In The Eye"
Aram Khachaturian, Adagio from Gayane Ballet Suite
WX at 0800: 64 (18) DP 60 (16) BP 30.07 (1018) N 7 RH 87
Odometer 1: 107.3mi
Z3-Z4.
Average/max heart rate = 156/181
When I saw this morning's temperature (61 when I woke up) I realized I coudn't pass up a a run today, so I decided to go for a long one to see how I felt. The right knee still hurts, but not to the same extent that it has. I'm continuing to stretch, so there's hope for a recovery, as I'm starting to run faster once again, which is good - because I need it.
The killer hill along Riverside Drive I didn't take too hard, but that uphill run is never very pleasant. On the other hand, because I didn't go too hard, my recovery wasn't as painful.
The first iThink mantra was almost "Don't Stop Believing" because I was tangentially thinking about the show Glee, of which I've only seen previews, but since watching TV is really, really low on my life priorities (the only show I have any interest in watching is Mad Men). The dB's song is a reflection of times I think of my own life, and after thinking about angular momentum of planets in a solar system (based on something I saw in the Princess's homework yesterday) I was thinking of the Khatchaturian, and the scene where Keir Dullea is running laps around the centrifuge of the Discovery in 2001: A Space Odyssey.
This might be another reason why I don't do CrossFit and some other athletic disciplines - although they promise results in a short time, there is something to being able to think about random shit during a long run that I can't do anywhere else - not even on a Concept 2.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:36 08:36 08:36 08:36 1.00
1.00 16:56 08:20 08:20 08:28 2.00
1.00 25:42 08:46 08:46 08:34 3.00
1.00 34:09 08:27 08:27 08:32 4.00
1.00 42:42 08:33 08:33 08:32 5.00
1.00 51:49 09:07 09:07 08:38 6.00
1.00 00:43 08:54 08:54 08:40 7.00
0.43 04:31 03:48 08:50 08:41 7.43
Wednesday, August 26, 2009
3.0mi + lifting, 26:15, 26 AUG 09, Fort Leavenworth, Kansas
iThink: Aly & AJ, "On The Ride"
WX at 0600: 72.0 (22.2) DP 66.9 (19.4) BP 30 (1015) Calm RH 84
Odometer 4: 368.0mi
Z4.
Average/max heart rate = no reading.
I woke up later than I wanted, but about when I probably needed. Today's session of lifting was abbreviated as a result.
I'm not sure what explained the sudden burst of speed this morning, but I sure didn't have it coming back as I was trying to hold to about a 30-second gap between sets on weights. I stopped short of cable pulldowns, so maybe next time.
It's not exactly what I wanted, but it's better than yesterday, which turned into a day of Do Nothing But Eat.
I find that I'm not as hung up on lifting as I was during April - but I also have a baseline of strength that I didn't have then. Of course, I also have a baseline of weight that I didn't have then either.
I have no idea where the Aly & AJ song figured from. This is a result of my kids watching the Disney Channel.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 12:44 12:44 08:26 08:26 1.51
1.51 26:15 13:31 08:57 08:42 3.02
WX at 0600: 72.0 (22.2) DP 66.9 (19.4) BP 30 (1015) Calm RH 84
Odometer 4: 368.0mi
Z4.
Average/max heart rate = no reading.
I woke up later than I wanted, but about when I probably needed. Today's session of lifting was abbreviated as a result.
I'm not sure what explained the sudden burst of speed this morning, but I sure didn't have it coming back as I was trying to hold to about a 30-second gap between sets on weights. I stopped short of cable pulldowns, so maybe next time.
It's not exactly what I wanted, but it's better than yesterday, which turned into a day of Do Nothing But Eat.
I find that I'm not as hung up on lifting as I was during April - but I also have a baseline of strength that I didn't have then. Of course, I also have a baseline of weight that I didn't have then either.
I have no idea where the Aly & AJ song figured from. This is a result of my kids watching the Disney Channel.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 12:44 12:44 08:26 08:26 1.51
1.51 26:15 13:31 08:57 08:42 3.02
Monday, August 24, 2009
3.0mi + about 4,500m on Concept2 Model E, time, 24 AUG 09, Fort Leavenworth, Kansas
iThink: Stu Philips, main theme from Battlestar Galactica
WX at 0600: 61.0 (16.1) DP 57.0 (13.9) BP 30.07 (1018) SSE 9 RH 86
Odometer 4: 365.0mi equivalency
Z3 run, Z4/Z5 spin.
Average/max heart rate = no reading.
Weather is about as nice as it gets in August. It underscores now that it's been the coolest summer in a long, long while.
I decided to take a different take on rowing on a Concept 2 and decided on playing around with drag factor. Traditionally I've maxed out on drag factor as a function of trying to burn more energy (usually drag factors have been over 170) but as it turns out, I might have been going about it the wrong way. Although I don't subscribe to CrossFit personally, there's some good thoughts on drag factor here and they use the Concept 2 extensively.
Playing around with a drag factor of 110-120 allows for much faster speed in sprints, but I have to see how it affects my distance work. I did notice that my rowing mechanics have to change with the reduced drag factor. It places a much greater premium on the catch and drive - something which I tended to take for granted, but might be better for me in the long run as I used to muddle my way through the workouts through endurance of pain. This marked endurance of pain in a different way.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:22 14:22 09:31 09:31 1.51
1.51 27:49 13:27 08:54 09:13 3.02
WX at 0600: 61.0 (16.1) DP 57.0 (13.9) BP 30.07 (1018) SSE 9 RH 86
Odometer 4: 365.0mi equivalency
Z3 run, Z4/Z5 spin.
Average/max heart rate = no reading.
Weather is about as nice as it gets in August. It underscores now that it's been the coolest summer in a long, long while.
I decided to take a different take on rowing on a Concept 2 and decided on playing around with drag factor. Traditionally I've maxed out on drag factor as a function of trying to burn more energy (usually drag factors have been over 170) but as it turns out, I might have been going about it the wrong way. Although I don't subscribe to CrossFit personally, there's some good thoughts on drag factor here and they use the Concept 2 extensively.
Playing around with a drag factor of 110-120 allows for much faster speed in sprints, but I have to see how it affects my distance work. I did notice that my rowing mechanics have to change with the reduced drag factor. It places a much greater premium on the catch and drive - something which I tended to take for granted, but might be better for me in the long run as I used to muddle my way through the workouts through endurance of pain. This marked endurance of pain in a different way.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:22 14:22 09:31 09:31 1.51
1.51 27:49 13:27 08:54 09:13 3.02
Sunday, August 23, 2009
7.4mi, 65:13, 23 AUG 09, Fort Leavenworth, Kansas
iThink: Dos Gringos, "Going In For Guns"
WX at 1000: 71.1 (21.7) DP 60.1 (15.6) BP 30.12 (1019) S 6 RH 68
Odometer 1: 99.9mi
Z3 high/Z4.
Average/max heart rate = 155/185
First significant run in a long while.
I didn't realize I was going as far as I was, but part of today's loop included the airfield here at Fort Leavenworth and that guarantees at least four miles alone.
I was running just into oxygen debt to hold about 8:45-8:50/mi, but the real test was going uphill at Riverside Drive, which is traditionally the most painful part of the Nine Miles of Suck (of which this was most).
I did a lot of stretching to see if I can stave off the post-run chronic pain that I expect later today. I could feel it in my right knee as I was about midway through.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:41 08:41 08:41 08:41 1.00
1.00 17:07 08:26 08:26 08:33 2.00
1.00 26:05 08:58 08:58 08:42 3.00
1.00 34:52 08:47 08:47 08:43 4.00
1.00 43:25 08:33 08:33 08:41 5.00
1.00 52:32 09:07 09:07 08:45 6.00
1.00 61:45 09:13 09:13 08:49 7.00
0.40 65:13 03:28 08:40 08:49 7.40
WX at 1000: 71.1 (21.7) DP 60.1 (15.6) BP 30.12 (1019) S 6 RH 68
Odometer 1: 99.9mi
Z3 high/Z4.
Average/max heart rate = 155/185
First significant run in a long while.
I didn't realize I was going as far as I was, but part of today's loop included the airfield here at Fort Leavenworth and that guarantees at least four miles alone.
I was running just into oxygen debt to hold about 8:45-8:50/mi, but the real test was going uphill at Riverside Drive, which is traditionally the most painful part of the Nine Miles of Suck (of which this was most).
I did a lot of stretching to see if I can stave off the post-run chronic pain that I expect later today. I could feel it in my right knee as I was about midway through.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:41 08:41 08:41 08:41 1.00
1.00 17:07 08:26 08:26 08:33 2.00
1.00 26:05 08:58 08:58 08:42 3.00
1.00 34:52 08:47 08:47 08:43 4.00
1.00 43:25 08:33 08:33 08:41 5.00
1.00 52:32 09:07 09:07 08:45 6.00
1.00 61:45 09:13 09:13 08:49 7.00
0.40 65:13 03:28 08:40 08:49 7.40
Thursday, August 20, 2009
4.03mi, 36:17, 20 AUG 09, Fort Leavenworth, Kansas
iThink: Suicidal Tendencies, "Join The New Army"
WX at 0600: 61.0 (16.1) DP 60.1 (15.6) BP 29.8 (1009) W 7 RH 96
Odometer 4: 360.0mi
Z3.
Average/max heart rate = 139/166
I almost chickened out this morning since I didn't get to sleep until about 11:00pm last night, which is normally early for me, but when my alarm clock is set for 4:45am and I sleep through two alarms, that's an indicator.
Tomorrow's a catchup day, so tomorrow will probably entail not much, although maybe some lifting. Maybe not.
I'm not sure where Suicidal Tendencies comes in, but it's been a while since I listened to a lot of ST, which brings back memories of my teenage years when the angry streak that people seem to remember me for started to really start showing up. Twenty years after the fact, seeing ST playing "Cyco Vision" live tells me you can still stay sharp even in older age...even if my years of moshing are long past...
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:45 08:45 08:45 08:45 1.00
1.00 17:44 08:59 08:59 08:52 2.00
1.00 26:56 09:12 09:12 08:59 3.00
1.00 36:02 09:06 09:06 09:00 4.00
0.03 36:17 00:15 08:20 09:00 4.03
WX at 0600: 61.0 (16.1) DP 60.1 (15.6) BP 29.8 (1009) W 7 RH 96
Odometer 4: 360.0mi
Z3.
Average/max heart rate = 139/166
I almost chickened out this morning since I didn't get to sleep until about 11:00pm last night, which is normally early for me, but when my alarm clock is set for 4:45am and I sleep through two alarms, that's an indicator.
Tomorrow's a catchup day, so tomorrow will probably entail not much, although maybe some lifting. Maybe not.
I'm not sure where Suicidal Tendencies comes in, but it's been a while since I listened to a lot of ST, which brings back memories of my teenage years when the angry streak that people seem to remember me for started to really start showing up. Twenty years after the fact, seeing ST playing "Cyco Vision" live tells me you can still stay sharp even in older age...even if my years of moshing are long past...
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:45 08:45 08:45 08:45 1.00
1.00 17:44 08:59 08:59 08:52 2.00
1.00 26:56 09:12 09:12 08:59 3.00
1.00 36:02 09:06 09:06 09:00 4.00
0.03 36:17 00:15 08:20 09:00 4.03
Wednesday, August 19, 2009
3.0mi + 8,000m on Concept2 Model E, 27:54 + 34:18.8, 19 AUG 09, Fort Leavenworth, Kansas
iThink: The All-American Rejects, "Breakin'"
WX at 0600: 70.0 (21.1) DP 68.0 (20.0) BP 29.84 (1010) SSE 7 overcast lightning RH 93
Odometer 4: 356.0mi equivalency
Z3 high.
Average/max heart rate = no reading
Almost time to retire this pair of shoes. I saw that Asics is reintroducing some of their old shoes (from when I started running in the late 80s) as fashion/casual shoes. I'm somewhat tempted to actually get them for real live running shoes if I can find a pair that's not too offensively colored. (My desire to look street-smart, phat, and whatever other bullshit platitudes hovers somehwere in the negative percentages.)
I didn't go to sleep until fairly late last night, so I'm going off about 4.5 hours of sleep, which I can't do for much more than a day or two lately.
I wasn't going to crank very hard today until I realized that when I started doing the 24/25 stroke repeats that I was actually holding about 2:04-2:05/500m pace. My initial warmup was about 2:08/500m, and once I'd hit the halfway mark, I backed off the 2:04/500m pace for a bit. I started speeding up near the end, and held about 2:02/500m, with a 1:59/500m finish - without wanting to woof, which is an encouraging sign. I think.
The running...now, that's not so encouraging.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:45 13:45 09:06 09:06 1.51
1.51 27:54 14:09 09:22 09:14 3.02
Distance: 8000
Time: 00:34:19
Per 500m: 02:09
Drag Factor : 187
Per Mile: 00:06:54
WX at 0600: 70.0 (21.1) DP 68.0 (20.0) BP 29.84 (1010) SSE 7 overcast lightning RH 93
Odometer 4: 356.0mi equivalency
Z3 high.
Average/max heart rate = no reading
Almost time to retire this pair of shoes. I saw that Asics is reintroducing some of their old shoes (from when I started running in the late 80s) as fashion/casual shoes. I'm somewhat tempted to actually get them for real live running shoes if I can find a pair that's not too offensively colored. (My desire to look street-smart, phat, and whatever other bullshit platitudes hovers somehwere in the negative percentages.)
I didn't go to sleep until fairly late last night, so I'm going off about 4.5 hours of sleep, which I can't do for much more than a day or two lately.
I wasn't going to crank very hard today until I realized that when I started doing the 24/25 stroke repeats that I was actually holding about 2:04-2:05/500m pace. My initial warmup was about 2:08/500m, and once I'd hit the halfway mark, I backed off the 2:04/500m pace for a bit. I started speeding up near the end, and held about 2:02/500m, with a 1:59/500m finish - without wanting to woof, which is an encouraging sign. I think.
The running...now, that's not so encouraging.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:45 13:45 09:06 09:06 1.51
1.51 27:54 14:09 09:22 09:14 3.02
Distance: 8000
Time: 00:34:19
Per 500m: 02:09
Drag Factor : 187
Per Mile: 00:06:54
Monday, August 17, 2009
lifting only, 17 AUG 09, Fort Leavenworth, Kansas
iThink: none.
WX at 0600: 68.0 (20.0) DP 66.9 (19.4) BP 29.97 (1014) E 5 heavy rain with thunder; mist RH 96
Odometer 4: 350.9mi
Z3.
Average/max heart rate = nor eading
As much as I like running in the rain, I decided to take a break since it'd been a week (about what I'm averaging) since I last hit the weights, so it was time. I normally would've run in but I woke up too late.
So...I drove in and lifted accordingly.
WX at 0600: 68.0 (20.0) DP 66.9 (19.4) BP 29.97 (1014) E 5 heavy rain with thunder; mist RH 96
Odometer 4: 350.9mi
Z3.
Average/max heart rate = nor eading
As much as I like running in the rain, I decided to take a break since it'd been a week (about what I'm averaging) since I last hit the weights, so it was time. I normally would've run in but I woke up too late.
So...I drove in and lifted accordingly.
Sunday, August 16, 2009
4.94mi, 44:15, 16 AUG 09, Fort Leavenworth, Kansas
Odometer 1: 92.5mi
Z3.
Average/max heart rate = 156/173
You know you're a historian when the first thing that comes to mind when you see it's August 16 is that Japan unconditionally surrendered in 1945 on that date.
I was thinking about lifting, or maybe hitting the erg, but when I saw sheets of rain coming down, the decision to go out and run was an easy one.
My biggest exercise indulgence has traditionally been running in rainstorms. There's something bizarrely cathartic (or perhaps cleansing) about running while getting rained upon - hard. I think part of the reason I also liked it is because it's much easier to cool off in a rainstorm since there's always something coming down to conduct the heat off the skin.
I'm stretching after this one though - otherwise I'll be in the suck all day long with my runner's knee...and my illotibial band was pretty tight this morning.
I shouldn't get too bent out of shape about speed, but I remain concerned about it...
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:35 08:35 08:35 08:35 1.00
1.00 17:23 08:48 08:48 08:41 2.00
1.00 26:17 08:54 08:54 08:46 3.00
1.00 35:30 09:13 09:13 08:52 4.00
0.94 44:15 08:45 09:19 08:57 4.94
Z3.
Average/max heart rate = 156/173
You know you're a historian when the first thing that comes to mind when you see it's August 16 is that Japan unconditionally surrendered in 1945 on that date.
I was thinking about lifting, or maybe hitting the erg, but when I saw sheets of rain coming down, the decision to go out and run was an easy one.
My biggest exercise indulgence has traditionally been running in rainstorms. There's something bizarrely cathartic (or perhaps cleansing) about running while getting rained upon - hard. I think part of the reason I also liked it is because it's much easier to cool off in a rainstorm since there's always something coming down to conduct the heat off the skin.
I'm stretching after this one though - otherwise I'll be in the suck all day long with my runner's knee...and my illotibial band was pretty tight this morning.
I shouldn't get too bent out of shape about speed, but I remain concerned about it...
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:35 08:35 08:35 08:35 1.00
1.00 17:23 08:48 08:48 08:41 2.00
1.00 26:17 08:54 08:54 08:46 3.00
1.00 35:30 09:13 09:13 08:52 4.00
0.94 44:15 08:45 09:19 08:57 4.94
Saturday, August 15, 2009
4.94mi, 43:25, 15 AUG 09, Fort Leavenworth, Kansas
iThink: Bear McCreary, "Diaspora Oratorio"
WX at 0900: 72.0 (22.2) DP 64.0 (17.8) BP 29.96 (1014) S 12 RH 76
Odometer 4: 350.8mi
Z3.
Average/max heart rate = 158/175
First real day of running in a what feels like a long while. I could feel my knees starting to hurt the last two miles or so today.
Normally I wouldn't have something like "Diaspora Oratorio" stuck in my head, but when that's the soundtrack to whatever Kafkaesque dream I had last night, it's going to stick.
Nothing but positive splits, but I shouldn't get hung up on it - even if I do. Then there are distant memories of when I was lighter and much, much faster. Emphasis on distant.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:31 08:31 08:31 08:31 1.00
1.00 17:14 08:43 08:43 08:37 2.00
1.00 26:04 08:50 08:50 08:41 3.00
1.00 34:58 08:54 08:54 08:45 4.00
0.94 43:25 08:27 08:59 08:47 4.94
WX at 0900: 72.0 (22.2) DP 64.0 (17.8) BP 29.96 (1014) S 12 RH 76
Odometer 4: 350.8mi
Z3.
Average/max heart rate = 158/175
First real day of running in a what feels like a long while. I could feel my knees starting to hurt the last two miles or so today.
Normally I wouldn't have something like "Diaspora Oratorio" stuck in my head, but when that's the soundtrack to whatever Kafkaesque dream I had last night, it's going to stick.
Nothing but positive splits, but I shouldn't get hung up on it - even if I do. Then there are distant memories of when I was lighter and much, much faster. Emphasis on distant.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:31 08:31 08:31 08:31 1.00
1.00 17:14 08:43 08:43 08:37 2.00
1.00 26:04 08:50 08:50 08:41 3.00
1.00 34:58 08:54 08:54 08:45 4.00
0.94 43:25 08:27 08:59 08:47 4.94
Wednesday, August 12, 2009
3.0mi + lift, 25:52, 12 AUG 09, Fort Leavenworth, Kansas
iThink: Nerdy Girl, "Ice Man"
WX at 0600: 66.9 (19.4) DP 64.9 (18.3) BP 30.11 (1019) S 5 RH 93
Odometer 4: 345.8mi
Z3 high.
Average/max heart rate = no reading.
So much for the notion of waking up at 4:45am and getting right out. It takes me too long to wake the hell up. I wasn't out the door until 5:15am, by which time there were some things I had to curtail at the gym.
On the other hand, running for the first time in a week and a half didn't feel too bad. I didn't go very far, though. That might skew things, but the determinant will be later today. I might try going further, but I need to avoid the temptation to break my fat ass by running too much too soon. I can totally predict that happening.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 12:39 12:39 08:23 08:23 1.51
1.51 25:52 13:13 08:45 08:34 3.02
WX at 0600: 66.9 (19.4) DP 64.9 (18.3) BP 30.11 (1019) S 5 RH 93
Odometer 4: 345.8mi
Z3 high.
Average/max heart rate = no reading.
So much for the notion of waking up at 4:45am and getting right out. It takes me too long to wake the hell up. I wasn't out the door until 5:15am, by which time there were some things I had to curtail at the gym.
On the other hand, running for the first time in a week and a half didn't feel too bad. I didn't go very far, though. That might skew things, but the determinant will be later today. I might try going further, but I need to avoid the temptation to break my fat ass by running too much too soon. I can totally predict that happening.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 12:39 12:39 08:23 08:23 1.51
1.51 25:52 13:13 08:45 08:34 3.02
Tuesday, August 11, 2009
8,000m on Concept2 Model D, 33:33.3, 11 AUG 09, Fort Leavenworth, Kansas
iThink:
Bear McCreary,"Elegy"
Bear McCreary,"The Signal"
WX at 0600: 66.9 (19.4) DP 64.9 (18.3) BP 30.08 (1018) N 8 RH 93
Odometer 4: 342.7mi equivalency
Z4.
Average/max heart rate = no reading
Didn't feel like going 10,000 this morning, so I set it for 8,000 and looked to see where I would settle. Turns out my initial pace for the first half of today's session was about 2:03.5/500m or so, much, much faster than I normally go.
I slowed down some for the next 2500m after that, so I have some improvement to make, but I still held around 2:05/500m pace for the last 1500m or so.
This is encouraging (and I'm sure is a personal best for this distance), but doesn't mean much for my weight (which remains higher than I'd like) or my running (which I haven't done at all).
For being almost mid-August, today was pretty pleasant, actually.
I cycled in, although I realize if I'm going to continue to ride in the dark, I suppose I should dust off my headlamp.
Splits
Distance: 8000
Time: 00:33:33
Per 500m: 02:06
Drag Factor : 193
Per Mile: 00:06:45
Bear McCreary,"Elegy"
Bear McCreary,"The Signal"
WX at 0600: 66.9 (19.4) DP 64.9 (18.3) BP 30.08 (1018) N 8 RH 93
Odometer 4: 342.7mi equivalency
Z4.
Average/max heart rate = no reading
Didn't feel like going 10,000 this morning, so I set it for 8,000 and looked to see where I would settle. Turns out my initial pace for the first half of today's session was about 2:03.5/500m or so, much, much faster than I normally go.
I slowed down some for the next 2500m after that, so I have some improvement to make, but I still held around 2:05/500m pace for the last 1500m or so.
This is encouraging (and I'm sure is a personal best for this distance), but doesn't mean much for my weight (which remains higher than I'd like) or my running (which I haven't done at all).
For being almost mid-August, today was pretty pleasant, actually.
I cycled in, although I realize if I'm going to continue to ride in the dark, I suppose I should dust off my headlamp.
Splits
Distance: 8000
Time: 00:33:33
Per 500m: 02:06
Drag Factor : 193
Per Mile: 00:06:45
Sunday, August 09, 2009
10,000m on Concept2 Model D, 42:18.8, 9 AUG 09, Fort Leavenworth, Kansas
iThink: Paul Gross, "32 Down on the Robert Mackensie"
WX at 0900: 82.0 (27.8) DP 71.1 (21.7) BP 29.99 (1015) SSW 17 RH 69
Odometer 4: 340.0mi equivalency
Z3 high, Z4 closer, Z5 finish.
Average/max heart rate = no reading.
First time doing any substantive cardio work in a few days as I've been catching up on sleep - as well as some advance reading for my newly embarked-upon doctoral work in history.
I wasn't sure how I was going to crank this one out, but I felt pretty good going at the 25-stroke/200m rhythm that I used that as a baseline and moved on.
Instead of going all out in just the last 500 meters, I figured I'd go just a little further into oxygen debt for the last 2000m (after holding 2:07-2:08/500m for the most part with some stretches of 2:05/500m and faster) and then cranked up the speed for the last 500m, finishing with a 1:48/500m in the last 150m.
Today's iThink: I'd dusted off my DVDs of Due South last night for the first time in a while, and that's what sparked the Paul Gross song. I have to admit I hooked onto Due South for two reasons, theme music (Jay Semko's) and typography (the opening credits feature two fonts, Garamond and Copperplate Gothic, that I've used often).
A dissenting view (which actually makes a hell of a lot of sense to me) of Copperplate Gothic can be found here.
Yes, I am a font geek.
Splits
Distance: 10000
Time: 00:42:18.8
Per 500m: 02:07
Drag Factor : 197
Per Mile: 00:06:49
WX at 0900: 82.0 (27.8) DP 71.1 (21.7) BP 29.99 (1015) SSW 17 RH 69
Odometer 4: 340.0mi equivalency
Z3 high, Z4 closer, Z5 finish.
Average/max heart rate = no reading.
First time doing any substantive cardio work in a few days as I've been catching up on sleep - as well as some advance reading for my newly embarked-upon doctoral work in history.
I wasn't sure how I was going to crank this one out, but I felt pretty good going at the 25-stroke/200m rhythm that I used that as a baseline and moved on.
Instead of going all out in just the last 500 meters, I figured I'd go just a little further into oxygen debt for the last 2000m (after holding 2:07-2:08/500m for the most part with some stretches of 2:05/500m and faster) and then cranked up the speed for the last 500m, finishing with a 1:48/500m in the last 150m.
Today's iThink: I'd dusted off my DVDs of Due South last night for the first time in a while, and that's what sparked the Paul Gross song. I have to admit I hooked onto Due South for two reasons, theme music (Jay Semko's) and typography (the opening credits feature two fonts, Garamond and Copperplate Gothic, that I've used often).
A dissenting view (which actually makes a hell of a lot of sense to me) of Copperplate Gothic can be found here.
Yes, I am a font geek.
Splits
Distance: 10000
Time: 00:42:18.8
Per 500m: 02:07
Drag Factor : 197
Per Mile: 00:06:49
Friday, August 07, 2009
No time to run
Lifting only instead...cycled in, quick effort, and maybe it worked better this morning since I wasn't winded from running in.
Wednesday, August 05, 2009
3.0mi + 10,000m on Concept2 Model D, 26:18 + 42:58.2, 5 AUG 09, Fort Leavenworth, Kansas
iThink: Bear McCreary, "Laura Runs"
WX at 0600: 68.0 (20.0) DP 64.0 (17.8) BP 30.05 (1017) NE 6 RH 87
Odometer 4: 336.6mi equivalency
Z3-Z4 finish.
Average/max heart rate = no reading.
I'm not sure if today's run felt better (although not any faster) because I simply haven't run in a while and my knees are perhaps healing.
My session on the erg this morning was actually productive, since I had no real expectations for anything substantial, but for going average effort (not easy) and being able to squeeze out something faster than 43 minutes, it was gratifying, if nothing else. I was doing this while a whole basketball court full of Crossfitters were killing themselves in front of me.
The return leg might have been slower had there not been a group running about the same speed and the same direction, so I started doing what I usually do - start zeroing in on the stragglers and picking them off.
Bear McCreary gives a great rundown of the thematics behind today's iThink in the bonus features of the Battlestar Galactica Season 4.5 box set.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:05 13:05 08:40 08:40 1.51
1.51 26:18 13:13 08:45 08:43 3.02
Distance: 10000
Time: 00:42:58
Per 500m: 02:09
Drag Factor : 195
Per Mile: 00:06:55
WX at 0600: 68.0 (20.0) DP 64.0 (17.8) BP 30.05 (1017) NE 6 RH 87
Odometer 4: 336.6mi equivalency
Z3-Z4 finish.
Average/max heart rate = no reading.
I'm not sure if today's run felt better (although not any faster) because I simply haven't run in a while and my knees are perhaps healing.
My session on the erg this morning was actually productive, since I had no real expectations for anything substantial, but for going average effort (not easy) and being able to squeeze out something faster than 43 minutes, it was gratifying, if nothing else. I was doing this while a whole basketball court full of Crossfitters were killing themselves in front of me.
The return leg might have been slower had there not been a group running about the same speed and the same direction, so I started doing what I usually do - start zeroing in on the stragglers and picking them off.
Bear McCreary gives a great rundown of the thematics behind today's iThink in the bonus features of the Battlestar Galactica Season 4.5 box set.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:05 13:05 08:40 08:40 1.51
1.51 26:18 13:13 08:45 08:43 3.02
Distance: 10000
Time: 00:42:58
Per 500m: 02:09
Drag Factor : 195
Per Mile: 00:06:55
Sunday, August 02, 2009
3.0mi + lift, 27:16, 3 AUG 09, Fort Leavenworth, Kansas
iThink: Dos Gringos, "The O.N.E. Song"
WX at 1000: 73.0 (22.8) DP 60.1 (15.6) BP 30.05 (1017) SSW 10 RH 63
Odometer 4: 330.5mi
Z3.
Average/max heart rate = no reading.
I'm not sure how much life these shoes have left, but they seem to be holding up okay.
I find that being around lots of children tends to really get under my skin. My older nephew asked me why I don't have Silly Putty anymore, to which my answer was "I'm not a kid anymore."
As a kid, I was always interested in doing adult things. My eventual career choice was an early interest of mine, and I was interested in some of the esoterica of astronomy, physics, and history. I suspect I was one of the few people who actually checked out books on the Great Depression from my lower school library, but part of it was because we'd done Annie as the school musical that year (I was in third grade) and I wanted to know more about the historical background of the musical. Likewise reading about London when we'd done Mary Poppins the year prior. (The Sound of Music the next year didn't elicit that same interest in Austria, though.) I couldn't wait to grow up, and it's no accident that I need to be around adults.
There are some possibly unpleasant conclusions to be made about interests and intellect in light of that.
Speaking of interests and intellect, being around kids for a long while brings my sometimes-dormant Dos Gringos side out, and I must admit, there's something real therapeutic about lyrics that read
I'm not a kid any more.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:36 13:36 09:00 09:00 1.51
1.51 27:16 13:40 09:03 09:02 3.02
WX at 1000: 73.0 (22.8) DP 60.1 (15.6) BP 30.05 (1017) SSW 10 RH 63
Odometer 4: 330.5mi
Z3.
Average/max heart rate = no reading.
I'm not sure how much life these shoes have left, but they seem to be holding up okay.
I find that being around lots of children tends to really get under my skin. My older nephew asked me why I don't have Silly Putty anymore, to which my answer was "I'm not a kid anymore."
As a kid, I was always interested in doing adult things. My eventual career choice was an early interest of mine, and I was interested in some of the esoterica of astronomy, physics, and history. I suspect I was one of the few people who actually checked out books on the Great Depression from my lower school library, but part of it was because we'd done Annie as the school musical that year (I was in third grade) and I wanted to know more about the historical background of the musical. Likewise reading about London when we'd done Mary Poppins the year prior. (The Sound of Music the next year didn't elicit that same interest in Austria, though.) I couldn't wait to grow up, and it's no accident that I need to be around adults.
There are some possibly unpleasant conclusions to be made about interests and intellect in light of that.
Speaking of interests and intellect, being around kids for a long while brings my sometimes-dormant Dos Gringos side out, and I must admit, there's something real therapeutic about lyrics that read
Well I was inverted when I realized what had happened
And I reached for the other stick just in time
But before I'd could get to Captain Winky
He'd done shot off him mouth
And a 9-G jizz hit me right between the eyes
So I raised my seat and set the autopilot
And think about Heat's mom in a t-shirt in the rain
You don't have to call me lucky, you dipshit motherfucking crank
When I tried to rub one out inside my plane
And I reached for the other stick just in time
But before I'd could get to Captain Winky
He'd done shot off him mouth
And a 9-G jizz hit me right between the eyes
So I raised my seat and set the autopilot
And think about Heat's mom in a t-shirt in the rain
You don't have to call me lucky, you dipshit motherfucking crank
When I tried to rub one out inside my plane
I'm not a kid any more.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:36 13:36 09:00 09:00 1.51
1.51 27:16 13:40 09:03 09:02 3.02
Saturday, August 01, 2009
10,000m on Concept2 Model D, 43:37.3, 1 AUG 09, Fort Leavenworth, Kansas
iThink: Bear McCreary, "An Easterly View"
WX at 1700: 77.0 (25.0) 57.9 (14.4) 30 (1015) NNW 7 RH 51
Odometer 4: 327.5mi equivalency
Z3.
Average/max heart rate = no reading
The two nephews visiting are both morning people on Eastern time. It means that even without an alarm clock, they wake up at about 7:00am.
This, combined with mind-numbing exhaustion, is what caused me to chicken out yesterday and this morning, which is why I forced out a session on the Concept this afternoon.
It is absolutely criminal that I still have the kind of knee pain I do, because I find it curiously unfathomable that it's only 77 degrees in the middle of the day in the middle of the summer. This is not normal for Kansas, not that I'm complaining at all. What I do know is that a simple, fairly consistent 5.5mi on the track left me all kinds of fucked up for a day and a half afterwards.
Today was a day where I was determined not to crank too hard - the equivalent of an easy (but not recovery) run. I may start looking at longer distances, as it's been a long, long time since I last did 15,000m on a Concept.
Splits
Distance: 10000
Time: 00:43:37
Per 500m: 02:11
Drag Factor : 196
Per Mile: 00:07:01
WX at 1700: 77.0 (25.0) 57.9 (14.4) 30 (1015) NNW 7 RH 51
Odometer 4: 327.5mi equivalency
Z3.
Average/max heart rate = no reading
The two nephews visiting are both morning people on Eastern time. It means that even without an alarm clock, they wake up at about 7:00am.
This, combined with mind-numbing exhaustion, is what caused me to chicken out yesterday and this morning, which is why I forced out a session on the Concept this afternoon.
It is absolutely criminal that I still have the kind of knee pain I do, because I find it curiously unfathomable that it's only 77 degrees in the middle of the day in the middle of the summer. This is not normal for Kansas, not that I'm complaining at all. What I do know is that a simple, fairly consistent 5.5mi on the track left me all kinds of fucked up for a day and a half afterwards.
Today was a day where I was determined not to crank too hard - the equivalent of an easy (but not recovery) run. I may start looking at longer distances, as it's been a long, long time since I last did 15,000m on a Concept.
Splits
Distance: 10000
Time: 00:43:37
Per 500m: 02:11
Drag Factor : 196
Per Mile: 00:07:01
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