iThink: EMF, "Unbelievable"
WX at 1700: 37 (3) DP 28 (-2) BP 29.62 (1003) Calm RH 70
Odometer 1: 309.0mi
Z3.
Average/max heart rate = 141/158
First PT I've done in two days. Friday and Saturday were lost days, one because of waking up late, and the other because I was in Gaeta the last day briefing some staff officers at 6th Fleet.
This was a weak attempt to work off some of the food and beer from the last few days. That remains to be seen later...
Sunday, January 31, 2010
Thursday, January 28, 2010
5.1mi, 45:04, 28 JAN 09, Caserma Ederle, Vicenza, Italy
iThink:
Edison Shine, "There Is A Light That Never Goes Out"
"Have You Heard of the 173rd"
WX at 0600: 28 (-2) DP 23 (-5) BP 29.71 (1006) Calm RH 81
Odometer 1: 306.8mi
Z2-3.
Average/max heart rate = 153/179
There was no homework done last night as I got back from dinner at about 8:30pm and I thought I'd try to catch up on sleep, without using sleep aids for jet lag, which didn't quite work like I thought. I had about 3-4 blocks of REM sleep, about 1.5 to 2 hours each. It worked, sort of.
I woke up with the intent of doing some wogging, but that's not how it finished. I sped up by the end, but I didn't notice it right away.
I did, after two miles on the track, run around some parts of the installation I hadn't seen before. I passed in front of the headquarters to US Army Africa, which has a memorial to the 173rd Airborne Brigade's combat fatalities from 2001 on, in particular the ones from my previous combat rotation.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:50 08:50 08:50 08:50 1.00
1.00 17:35 08:45 08:45 08:47 2.00
1.00 26:44 09:09 09:09 08:55 3.00
1.00 35:30 08:46 08:46 08:52 4.00
1.00 44:17 08:47 08:47 08:51 5.00
0.09 45:04 00:47 08:42 08:51 5.09
Edison Shine, "There Is A Light That Never Goes Out"
"Have You Heard of the 173rd"
WX at 0600: 28 (-2) DP 23 (-5) BP 29.71 (1006) Calm RH 81
Odometer 1: 306.8mi
Z2-3.
Average/max heart rate = 153/179
There was no homework done last night as I got back from dinner at about 8:30pm and I thought I'd try to catch up on sleep, without using sleep aids for jet lag, which didn't quite work like I thought. I had about 3-4 blocks of REM sleep, about 1.5 to 2 hours each. It worked, sort of.
I woke up with the intent of doing some wogging, but that's not how it finished. I sped up by the end, but I didn't notice it right away.
I did, after two miles on the track, run around some parts of the installation I hadn't seen before. I passed in front of the headquarters to US Army Africa, which has a memorial to the 173rd Airborne Brigade's combat fatalities from 2001 on, in particular the ones from my previous combat rotation.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:50 08:50 08:50 08:50 1.00
1.00 17:35 08:45 08:45 08:47 2.00
1.00 26:44 09:09 09:09 08:55 3.00
1.00 35:30 08:46 08:46 08:52 4.00
1.00 44:17 08:47 08:47 08:51 5.00
0.09 45:04 00:47 08:42 08:51 5.09
Wednesday, January 27, 2010
4.22mi, 34:19, 27 JAN 09, Caserma Ederle, Vicenza, Italy
iThink: Bear McCreary, "Theme From Dark Void (Main Finger Remix)"
WX at 0600: 28 (-2) DP 19 (-7) BP 30.27 (1025) N 6 RH 69
Odometer 1: 301.7mi
Z4.
Average/max heart rate = 167/182
Today was a day of enforced speed since I'd skipped out yesterday (up late doing homework). Not surging speed as much as settling, then speeding up to finish.
Today was pleasantly quick, and I got back from work early enough to do some lifting. I seem to have regained some strength, but certainly am not back where I was a few months ago. Problem, of course, is that it may not be helping me get any thinner.
If I have enough presence of mind I'll do more homework.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:01 08:01 08:01 08:01 1.00
1.00 16:14 08:13 08:13 08:07 2.00
1.00 24:22 08:07 08:07 08:07 3.00
1.00 32:33 08:11 08:11 08:08 4.00
0.22 34:19 01:46 08:02 08:08 4.22
WX at 0600: 28 (-2) DP 19 (-7) BP 30.27 (1025) N 6 RH 69
Odometer 1: 301.7mi
Z4.
Average/max heart rate = 167/182
Today was a day of enforced speed since I'd skipped out yesterday (up late doing homework). Not surging speed as much as settling, then speeding up to finish.
Today was pleasantly quick, and I got back from work early enough to do some lifting. I seem to have regained some strength, but certainly am not back where I was a few months ago. Problem, of course, is that it may not be helping me get any thinner.
If I have enough presence of mind I'll do more homework.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:01 08:01 08:01 08:01 1.00
1.00 16:14 08:13 08:13 08:07 2.00
1.00 24:22 08:07 08:07 08:07 3.00
1.00 32:33 08:11 08:11 08:08 4.00
0.22 34:19 01:46 08:02 08:08 4.22
Monday, January 25, 2010
5.05mi, 42:54, 25 JAN 10, Caserma Ederle, Vicenza, Italy
iThink:
Sarge, "Clearer"
Loquat, "There Is A Light That Never Goes Out"
Edison Shine, "There Is A Light That Never Goes Out"
Jupiter Blue, "A Forest"
Unsensored, opening theme to Life with Derek
WX at 0600: 32 (0) DP 23 (-5) BP 30.36 (1028) NNE 8 RH 69
Odometer 1: 297.5mi estimated
Z3 high.
Average/max heart rate = 159/175
I was up early enough where I decided to get at it and go for a run. That run was circuitous since Caserma Ederle is so tiny and I don't feel ambitious enough to run off-post right now. Starting with two miles or so on the track, I had to take a brief pit stop and then I got out on the road. My attack of Smiths and Cure covers is from downloading them off Amazon last night to expend a $5 credit I had before the end of the month. I'm not sure about the Sarge song, and I have absolutely no idea why I thought of Ashley Leggat, which is what triggered the Unsensored song.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:33 08:33 08:33 08:33 1.00
1.00 16:49 08:16 08:16 08:24 2.00
1.00 25:21 08:32 08:32 08:27 3.00
1.00 34:02 08:41 08:41 08:30 4.00
1.00 42:28 08:26 08:26 08:30 5.00
0.05 42:54 00:26 08:40 08:30 5.05
Sarge, "Clearer"
Loquat, "There Is A Light That Never Goes Out"
Edison Shine, "There Is A Light That Never Goes Out"
Jupiter Blue, "A Forest"
Unsensored, opening theme to Life with Derek
WX at 0600: 32 (0) DP 23 (-5) BP 30.36 (1028) NNE 8 RH 69
Odometer 1: 297.5mi estimated
Z3 high.
Average/max heart rate = 159/175
I was up early enough where I decided to get at it and go for a run. That run was circuitous since Caserma Ederle is so tiny and I don't feel ambitious enough to run off-post right now. Starting with two miles or so on the track, I had to take a brief pit stop and then I got out on the road. My attack of Smiths and Cure covers is from downloading them off Amazon last night to expend a $5 credit I had before the end of the month. I'm not sure about the Sarge song, and I have absolutely no idea why I thought of Ashley Leggat, which is what triggered the Unsensored song.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:33 08:33 08:33 08:33 1.00
1.00 16:49 08:16 08:16 08:24 2.00
1.00 25:21 08:32 08:32 08:27 3.00
1.00 34:02 08:41 08:41 08:30 4.00
1.00 42:28 08:26 08:26 08:30 5.00
0.05 42:54 00:26 08:40 08:30 5.05
Sunday, January 24, 2010
lift + 60min of elliptical, 24 JAN 10, Caserma Ederle, Vicenza, Italy
iThink: none.
WX at 1500: 37.0 (2.8) DP 23.0 (-5.0) BP 30.28 (1025) Calm RH 56
Odometer 1: 292.5mi estimated
Z3.
Average/max heart rate = 148/158
I got in yesterday after almost a full day of travel and although I was too beat (and it was too late) to work out yesterday, I needed to get some work in today, and did.
The lifting seemed easier for some reason, but the running was inconsistent.
There's a 400m running track near where I'm staying, so I may just run outer ring laps until I hit the requisite distance. It beats trying to run on the dreadmill.
There are 2 Concept2s here, but their flywheels are all kinds of screwed up and the drag factors and speeds are consequently all wrong, so I guess they're not really an option either.
Wednesday, January 20, 2010
4.1mi, 35:25, 20 JAN 10, Fort Leavenworth, Kansas
iThink: djnick, psy-trance remix of theme from Capital Punishment (an ancient Amiga game)
WX at 0600: 41 (5) DP 41 (5) BP 29.53 (1000) ESE 12 fog RH 100
Odometer 2: 99.1mi
Z4.
Average/max heart rate = 156/172
I ran substantially harder this morning for one reason alone - and that's competition. There were enough runners out there this morning that I decided to go hard because I saw people I wanted to burn.
That's not very charitable, but I don't care.
On the bright side, I guess I haven't lost all of my fitness, but my legs are still tired as hell. I'm hoping this will pass, but I suspect it'll be a few weeks before that happens.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:27 08:27 08:27 08:27 1.00
1.00 17:25 08:58 08:58 08:43 2.00
1.00 26:36 09:11 09:11 08:52 3.00
1.00 34:50 08:14 08:14 08:43 4.00
0.07 35:25 00:35 08:20 08:42 4.07
WX at 0600: 41 (5) DP 41 (5) BP 29.53 (1000) ESE 12 fog RH 100
Odometer 2: 99.1mi
Z4.
Average/max heart rate = 156/172
I ran substantially harder this morning for one reason alone - and that's competition. There were enough runners out there this morning that I decided to go hard because I saw people I wanted to burn.
That's not very charitable, but I don't care.
On the bright side, I guess I haven't lost all of my fitness, but my legs are still tired as hell. I'm hoping this will pass, but I suspect it'll be a few weeks before that happens.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:27 08:27 08:27 08:27 1.00
1.00 17:25 08:58 08:58 08:43 2.00
1.00 26:36 09:11 09:11 08:52 3.00
1.00 34:50 08:14 08:14 08:43 4.00
0.07 35:25 00:35 08:20 08:42 4.07
Monday, January 18, 2010
4.0mi, 37:14, 18 JAN 10, Fort Leavenworth, Kansas
iThink: Philip Aaberg, "The Gift"
WX at 0900: 36.0 (2.2) DP 36.0 (2.2) BP 29.95 (1014) E 3 fog RH 100
Odometer 1: 288.5mi
Z3 low.
Average/max heart rate = 150/171
After yesterday's long run, I decided to get out there to work off some of the soreness, but my legs are pretty beat. Still, if I can get used to keeping up a streak of actually working out, it'll be worth it since I need to get back into shape after what was a disastrous November/December on the workout front. At least the roads are clear, which is a big improvement over last week.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:22 09:22 09:22 09:22 1.00
1.00 18:40 09:18 09:18 09:20 2.00
1.00 27:50 09:10 09:10 09:17 3.00
0.99 37:14 09:24 09:30 09:20 3.99
WX at 0900: 36.0 (2.2) DP 36.0 (2.2) BP 29.95 (1014) E 3 fog RH 100
Odometer 1: 288.5mi
Z3 low.
Average/max heart rate = 150/171
After yesterday's long run, I decided to get out there to work off some of the soreness, but my legs are pretty beat. Still, if I can get used to keeping up a streak of actually working out, it'll be worth it since I need to get back into shape after what was a disastrous November/December on the workout front. At least the roads are clear, which is a big improvement over last week.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:22 09:22 09:22 09:22 1.00
1.00 18:40 09:18 09:18 09:20 2.00
1.00 27:50 09:10 09:10 09:17 3.00
0.99 37:14 09:24 09:30 09:20 3.99
Sunday, January 17, 2010
8.6mi, 80:19, 17 JAN 10, Fort Leavenworth, Kansas
iThink: Dos Gringos, "Going In For Guns"
WX at 0900: 33.1 (0.6) DP 33.1 (0.6) BP 29.91 (1012) SSW 7 fog WC 26 (-3) RH 100
Odometer 1: 284.5mi
Z3 high.
Average/max heart rate = 154/171
After taking a day off yesterday, today's Sunday, and that means a long run, traditionally. That's fine, but I worked quite a bit harder than expected due to the presence of snow for large chunks of Chief Joseph Loop. This meant mud in some places and snow and ice in many others. Not surprisingly, I had to work a lot harder to get any purchase on a slick surface. The return leg was all clear pavement, so it was clear sailing, but I was more concerned about burning lard since my fatness is getting to the point where I may actually do something about it. In the meantime, I'm going to continue to take Naprosyn to treat my knees, among other things...
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:57 08:57 08:57 08:57 1.00
1.00 17:37 08:40 08:40 08:48 2.00
1.00 27:15 09:38 09:38 09:05 3.00
1.00 36:52 09:37 09:37 09:13 4.00
1.00 46:35 09:43 09:43 09:19 5.00
1.00 56:17 09:42 09:42 09:23 6.00
1.00 05:39 09:22 09:22 09:23 7.00
1.00 14:56 09:17 09:17 09:22 8.00
0.59 20:13 05:17 08:57 09:20 8.59
WX at 0900: 33.1 (0.6) DP 33.1 (0.6) BP 29.91 (1012) SSW 7 fog WC 26 (-3) RH 100
Odometer 1: 284.5mi
Z3 high.
Average/max heart rate = 154/171
After taking a day off yesterday, today's Sunday, and that means a long run, traditionally. That's fine, but I worked quite a bit harder than expected due to the presence of snow for large chunks of Chief Joseph Loop. This meant mud in some places and snow and ice in many others. Not surprisingly, I had to work a lot harder to get any purchase on a slick surface. The return leg was all clear pavement, so it was clear sailing, but I was more concerned about burning lard since my fatness is getting to the point where I may actually do something about it. In the meantime, I'm going to continue to take Naprosyn to treat my knees, among other things...
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:57 08:57 08:57 08:57 1.00
1.00 17:37 08:40 08:40 08:48 2.00
1.00 27:15 09:38 09:38 09:05 3.00
1.00 36:52 09:37 09:37 09:13 4.00
1.00 46:35 09:43 09:43 09:19 5.00
1.00 56:17 09:42 09:42 09:23 6.00
1.00 05:39 09:22 09:22 09:23 7.00
1.00 14:56 09:17 09:17 09:22 8.00
0.59 20:13 05:17 08:57 09:20 8.59
Friday, January 15, 2010
3.1mi, 30:39, 15 JAN 10, Fort Leavenworth, Kansas
iThink:
Johnny Cash, "Hurt" (the cover of the Nine Inch Nails song)
Sad Kermit, "Hurt" (the cover of the cover)
WX at 0600: 24.1 (-4.4) DP 24.1 (-4.4) BP 30.24 (1024) NNE 8 freezing fog WC 15 (-9) RH 100
Odometer 1: 275.9mi
Z2.
Average/max heart rate = 143/158
Today was almost as unsafe running as yesterday. Much of the ice that melted yesterday is now broad sheets of black ice. That had Death by Misadventure(tm) written all over it, so it meant nothing but wogging today.
Wogging was probably the prudent course of action today, though. My legs were dead from yesterday.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 09:29 09:29 1.00
1.00 19:44 10:15 10:15 09:52 2.00
1.00 29:43 09:59 09:59 09:54 3.00
0.11 30:39 00:56 08:29 09:51 3.11
Johnny Cash, "Hurt" (the cover of the Nine Inch Nails song)
Sad Kermit, "Hurt" (the cover of the cover)
WX at 0600: 24.1 (-4.4) DP 24.1 (-4.4) BP 30.24 (1024) NNE 8 freezing fog WC 15 (-9) RH 100
Odometer 1: 275.9mi
Z2.
Average/max heart rate = 143/158
Today was almost as unsafe running as yesterday. Much of the ice that melted yesterday is now broad sheets of black ice. That had Death by Misadventure(tm) written all over it, so it meant nothing but wogging today.
Wogging was probably the prudent course of action today, though. My legs were dead from yesterday.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 09:29 09:29 1.00
1.00 19:44 10:15 10:15 09:52 2.00
1.00 29:43 09:59 09:59 09:54 3.00
0.11 30:39 00:56 08:29 09:51 3.11
Thursday, January 14, 2010
6,000m on Concept2 Model E, 25:33.2, 14 JAN 10, Fort Leavenworth, Kansas
iThink: Senses Fail, "Dreaming A Reality"
WX at 1400: 39.9 (4.4) DP 37.0 (2.8) BP 30.06 (1017) W 8 RH 92
Odometer 1: 272.8mi equivalence
Z3 high, Z5 finish.
Average/max heart rate = no reading
After this morning's near-debacle, I decided to go to the gym and self-mutilate myself, starting with 6,000 meters on the Concept2. This turned out well - I was pushing hard, but not insanely hard, in spite of the Z5 finish - I think I could've cranked out 25:30, but wasn't in the mood to completely obliterate myself.
Then I lifted, with particular attention paid to cutting the breaks shorter between the various sets. I'm still working on getting my strength back, which will take some time. It took me almost all of April to build that base, which is not completely gone - but mostly so.
Splits
Distance: 6000
Time: 00:25:33
Avg/500m: 02:08
Drag Factor: 105
Per Mile: 00:06:51
WX at 1400: 39.9 (4.4) DP 37.0 (2.8) BP 30.06 (1017) W 8 RH 92
Odometer 1: 272.8mi equivalence
Z3 high, Z5 finish.
Average/max heart rate = no reading
After this morning's near-debacle, I decided to go to the gym and self-mutilate myself, starting with 6,000 meters on the Concept2. This turned out well - I was pushing hard, but not insanely hard, in spite of the Z5 finish - I think I could've cranked out 25:30, but wasn't in the mood to completely obliterate myself.
Then I lifted, with particular attention paid to cutting the breaks shorter between the various sets. I'm still working on getting my strength back, which will take some time. It took me almost all of April to build that base, which is not completely gone - but mostly so.
Splits
Distance: 6000
Time: 00:25:33
Avg/500m: 02:08
Drag Factor: 105
Per Mile: 00:06:51
.73mi, 6:49, 14 JAN 10, Fort Leavenworth, Kansas
iThink: nothing
WX at 0700: 41.0 (5.0) DP 36.0 (2.2) BP 29.98 (1015) SW 13 RH 82
Odometer 1: 270.8mi
Z3.
Average/max heart rate = 140/158
It's rare that my first words during a given day are "fuck it," but that what they were when I almost wiped out over 15 times in the first half mile.
The sidewalks are covered in black ice and I don't feel like potentially killing myself on a day like today.
Maybe tomorrow. I may go to the gym later today.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.73 06:49 06:49 09:20 09:20 0.73
WX at 0700: 41.0 (5.0) DP 36.0 (2.2) BP 29.98 (1015) SW 13 RH 82
Odometer 1: 270.8mi
Z3.
Average/max heart rate = 140/158
It's rare that my first words during a given day are "fuck it," but that what they were when I almost wiped out over 15 times in the first half mile.
The sidewalks are covered in black ice and I don't feel like potentially killing myself on a day like today.
Maybe tomorrow. I may go to the gym later today.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.73 06:49 06:49 09:20 09:20 0.73
Wednesday, January 13, 2010
3.1mi, 28:53, 13 JAN 09, Fort Leavenworth, Kansas
iThink:
Linkin Park, "Numb"
Descendents, "'Merican"
Descendents, "Cool To Be You"
WX at 0600: 30.0 (-1.1) DP 23.0 (-5.0) BP 30.13 (1020) SSW 18 WC 17 (-8) RH 74
Odometer 1: 270.1mi
Z3.
Average/max heart rate = 154/170
I almost chickened out this morning. My legs for whatever reason are sore, and I suspect it's mostly the snow running over the last few days that's to blame. On the bright side, the splits are starting to approach what they were beforehand, which still indicate lots of need for improvement, but are an improvement over not running at all.
My running mechanics on snow are different than they are for fair-weather running. I find that I often become a heel striker in a way that I'm not when I'm running on more permissive terrain. Much of that is to gain the traction that I need, things I don't worry about most of the time.
I spent over four hours yesterday in a doctor's office, waiting for a rediagnosis of my right hand, which says exactly what an Army neurosurgeon said a while back - that my C6 and C7 vertebral disks are compressed, and that I may need a steroidal injection to reduce the inflammation to a reasonable level. Awesome. I guess it beats spinal surgery!
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:13 09:13 09:13 09:13 1.00
1.00 18:39 09:26 09:26 09:19 2.00
1.00 27:54 09:15 09:15 09:18 3.00
0.12 28:53 00:59 08:12 09:15 3.12
Linkin Park, "Numb"
Descendents, "'Merican"
Descendents, "Cool To Be You"
WX at 0600: 30.0 (-1.1) DP 23.0 (-5.0) BP 30.13 (1020) SSW 18 WC 17 (-8) RH 74
Odometer 1: 270.1mi
Z3.
Average/max heart rate = 154/170
I almost chickened out this morning. My legs for whatever reason are sore, and I suspect it's mostly the snow running over the last few days that's to blame. On the bright side, the splits are starting to approach what they were beforehand, which still indicate lots of need for improvement, but are an improvement over not running at all.
My running mechanics on snow are different than they are for fair-weather running. I find that I often become a heel striker in a way that I'm not when I'm running on more permissive terrain. Much of that is to gain the traction that I need, things I don't worry about most of the time.
I spent over four hours yesterday in a doctor's office, waiting for a rediagnosis of my right hand, which says exactly what an Army neurosurgeon said a while back - that my C6 and C7 vertebral disks are compressed, and that I may need a steroidal injection to reduce the inflammation to a reasonable level. Awesome. I guess it beats spinal surgery!
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:13 09:13 09:13 09:13 1.00
1.00 18:39 09:26 09:26 09:19 2.00
1.00 27:54 09:15 09:15 09:18 3.00
0.12 28:53 00:59 08:12 09:15 3.12
Tuesday, January 12, 2010
3.1mi, 32:06, 12 JAN 09, Fort Leavenworth, Kansas
iThink:
Bauhaus, "St. Vitus Dance"
Bauhaus, "Terror Couple Kill Colonel"
Bauhaus, "In The Flat Field"
Peter Murphy, "Cuts You Up"
Carl Orff, "Fortuna Imperatrix Mundi (O Fortuna)" from Carmina Burana
WX at 0600: 21.0 (-6.1) DP 18.0 (-7.8) BP 30.5 (1032) S 3 freezing fog RH 87
Odometer x: N/A (old pair of shoes)
Z3.
Average/max heart rate = 152/165
Running in shoes that I had sheet metal screws put into a few years ago works like a champ, but I only wear them when it's icy out there. The shoes are ancient otherwise, but I won't put sheet metal screws into any pair of shoes that has less than 300 miles on them because putting those screws in tends to be, well, permanent.
I'm not sure what sparked the attack of Bauhaus (and Peter Murphy) this morning, but it is what it is. From Bauhaus to Peter Murphy is logical, although I'm not sure what sparked the O Fortuna, short of a really entertaining Carlton Draught commercial from Australia.
There's also a Dillon Aero M134 machine gun short that also features it, and I love to watch footage of M134s laying stuff to waste.
I have to disassociate the slow times for what I'm actually doing because of the amount of work required to go through the snow and ice still out there.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:09 10:09 10:09 10:09 1.00
1.00 20:39 10:30 10:30 10:19 2.00
1.00 30:56 10:17 10:17 10:19 3.00
0.13 32:06 01:10 08:58 10:15 3.13
Bauhaus, "St. Vitus Dance"
Bauhaus, "Terror Couple Kill Colonel"
Bauhaus, "In The Flat Field"
Peter Murphy, "Cuts You Up"
Carl Orff, "Fortuna Imperatrix Mundi (O Fortuna)" from Carmina Burana
WX at 0600: 21.0 (-6.1) DP 18.0 (-7.8) BP 30.5 (1032) S 3 freezing fog RH 87
Odometer x: N/A (old pair of shoes)
Z3.
Average/max heart rate = 152/165
Running in shoes that I had sheet metal screws put into a few years ago works like a champ, but I only wear them when it's icy out there. The shoes are ancient otherwise, but I won't put sheet metal screws into any pair of shoes that has less than 300 miles on them because putting those screws in tends to be, well, permanent.
I'm not sure what sparked the attack of Bauhaus (and Peter Murphy) this morning, but it is what it is. From Bauhaus to Peter Murphy is logical, although I'm not sure what sparked the O Fortuna, short of a really entertaining Carlton Draught commercial from Australia.
There's also a Dillon Aero M134 machine gun short that also features it, and I love to watch footage of M134s laying stuff to waste.
I have to disassociate the slow times for what I'm actually doing because of the amount of work required to go through the snow and ice still out there.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:09 10:09 10:09 10:09 1.00
1.00 20:39 10:30 10:30 10:19 2.00
1.00 30:56 10:17 10:17 10:19 3.00
0.13 32:06 01:10 08:58 10:15 3.13
Monday, January 11, 2010
6,000m on Concept2 Model E, 25:35.1, 11 JAN 10, Fort Leavenworth, Kansas
iThink: Anberlin, "Cold War Transmissions"
WX at 1300: 30.0 (-1.1) 21.9 (-5.6) 30.35 (1027) N 12 RH 71
Odometer 1: 267.0mi equivalence
Z3 high, Z5 finish.
Average/max heart rate = no reading
Too slushy to run outside, and I'm not running the day after rubbing part of my big toe raw yesterday because of the Yaktrax compressing parts of my shoe.
I'll see how I feel tomorrow morning.
The average pace on the Concept was around 2:09-2:10/500m but the last 500m was done at a pace that steadily accelerated up to the finish, which was reading 1:50/500m. Naturally, at that pace, I almost had the dry heaves after finishing.
I find that lower drag factors have improved my form somewhat, where I concentrate on pulls and not on just raw power.
The lifting I did (first in a long while, really) is an attempt to take care of the latter. Unfortunately, I've lost much (but not all) of what I built up in mid-2009, so I have some work to do in that department.
Splits
Distance: 6000
Time: 00:25:35
Avg/500m: 02:08
Drag Factor: 115
Per Mile: 00:06:52
WX at 1300: 30.0 (-1.1) 21.9 (-5.6) 30.35 (1027) N 12 RH 71
Odometer 1: 267.0mi equivalence
Z3 high, Z5 finish.
Average/max heart rate = no reading
Too slushy to run outside, and I'm not running the day after rubbing part of my big toe raw yesterday because of the Yaktrax compressing parts of my shoe.
I'll see how I feel tomorrow morning.
The average pace on the Concept was around 2:09-2:10/500m but the last 500m was done at a pace that steadily accelerated up to the finish, which was reading 1:50/500m. Naturally, at that pace, I almost had the dry heaves after finishing.
I find that lower drag factors have improved my form somewhat, where I concentrate on pulls and not on just raw power.
The lifting I did (first in a long while, really) is an attempt to take care of the latter. Unfortunately, I've lost much (but not all) of what I built up in mid-2009, so I have some work to do in that department.
Splits
Distance: 6000
Time: 00:25:35
Avg/500m: 02:08
Drag Factor: 115
Per Mile: 00:06:52
Sunday, January 10, 2010
8.73mi, 89:18, 10 JAN 10, Fort Leavenworth, Kansas
iThink:
Dos Gringos, "Going In For Guns"
The Cure, "A Forest"
The Bats, "Courage"
The Buckweat Boyz, "Peanut Butter Jelly Time"
WX at 1000: 9.0 (-12.8) DP 3.9 (-15.6) BP 30.46 (1031) SSW 13 WC -7 (-22) RH 79
WX at 0900: 5.0 (-15.0) DP 3.0 (-16.1) BP 30.47 (1031) SSW 13 WC -12 (-24) RH 91
Odometer 2: 95.0mi
Z3.
Average/max heart rate = 153/170
Slow, slow, slow, and exacerbated by my Yaktrax digging into my shoes, so I have a nice blood blister on my right big toe. Awesome.
If you're trying to figure out why an otherwise unremarkable song by the Buckwheat Boyz might figure into the iThink, look at this blog.
I guess I'll have to drag my old shoes out, the ones with sheet metal screws driven into the soles.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:46 09:46 09:46 09:46 1.00
1.00 19:16 09:30 09:30 09:38 2.00
1.00 29:04 09:48 09:48 09:41 3.00
1.00 39:09 10:05 10:05 09:47 4.00
1.00 49:07 09:58 09:58 09:49 5.00
1.00 59:48 10:41 10:41 09:58 6.00
1.00 70:25 10:37 10:37 10:04 7.00
1.00 81:25 11:00 11:00 10:11 8.00
0.73 89:18 07:53 10:48 10:14 8.73
Dos Gringos, "Going In For Guns"
The Cure, "A Forest"
The Bats, "Courage"
The Buckweat Boyz, "Peanut Butter Jelly Time"
WX at 1000: 9.0 (-12.8) DP 3.9 (-15.6) BP 30.46 (1031) SSW 13 WC -7 (-22) RH 79
WX at 0900: 5.0 (-15.0) DP 3.0 (-16.1) BP 30.47 (1031) SSW 13 WC -12 (-24) RH 91
Odometer 2: 95.0mi
Z3.
Average/max heart rate = 153/170
Slow, slow, slow, and exacerbated by my Yaktrax digging into my shoes, so I have a nice blood blister on my right big toe. Awesome.
If you're trying to figure out why an otherwise unremarkable song by the Buckwheat Boyz might figure into the iThink, look at this blog.
I guess I'll have to drag my old shoes out, the ones with sheet metal screws driven into the soles.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:46 09:46 09:46 09:46 1.00
1.00 19:16 09:30 09:30 09:38 2.00
1.00 29:04 09:48 09:48 09:41 3.00
1.00 39:09 10:05 10:05 09:47 4.00
1.00 49:07 09:58 09:58 09:49 5.00
1.00 59:48 10:41 10:41 09:58 6.00
1.00 70:25 10:37 10:37 10:04 7.00
1.00 81:25 11:00 11:00 10:11 8.00
0.73 89:18 07:53 10:48 10:14 8.73
Thursday, January 07, 2010
1.1 + 1.1mi, time not recorded, 7 JAN 10, Fort Leavenworth, Kansas
iThink: none.
WX at 0900: 6 (-14) DP 1 (-17) BP 30.29 (1025) WNW 21 blowing snow RH 79
WX at 1800: 3.9 (-15.6) DP -2.0 (-18.9) BP 30.39 (1029) WNW 16 blowing snow RH 75
Odometer: N/A
Z3.
Average/max heart rate = no reading.
This was a walk through snow to work this morning, and back. 1.1mi there, 1.1mi back along a different route. Part of this is an attempt to keep up some kind of a streak (although yesterday was a day of do nothing but eat, aside from about an hour of snow shoveling). I recognized I wouldn't be doing much running today the day after a major snowstorm, so I decided to walk in since I didn't trust the roads enough to drive. There was something curiously therapeutic in it all.
The winds were a tailwind coming out, so not as bad - although on the return leg, the winds stayed in the same direction and the temperature had dropped. I addressed some of that by a thin layer of Carmex on my face (not just my lips) which helped some. My Oakley M-Frames were fogged over with ice by the time I got back home. I'd originally started using Carmex when I was a Bradley scout platoon leader some 14 years ago. All the time I spent standing up in the hatch while on the go (generally sucking down engine exhaust) led to chapped lips. Carmex helped a lot.
I may consider packing my uniform in an assault pack and running on Yaktrax and wearing sweatgear. It'd be faster.
No Splits.
WX at 0900: 6 (-14) DP 1 (-17) BP 30.29 (1025) WNW 21 blowing snow RH 79
WX at 1800: 3.9 (-15.6) DP -2.0 (-18.9) BP 30.39 (1029) WNW 16 blowing snow RH 75
Odometer: N/A
Z3.
Average/max heart rate = no reading.
This was a walk through snow to work this morning, and back. 1.1mi there, 1.1mi back along a different route. Part of this is an attempt to keep up some kind of a streak (although yesterday was a day of do nothing but eat, aside from about an hour of snow shoveling). I recognized I wouldn't be doing much running today the day after a major snowstorm, so I decided to walk in since I didn't trust the roads enough to drive. There was something curiously therapeutic in it all.
The winds were a tailwind coming out, so not as bad - although on the return leg, the winds stayed in the same direction and the temperature had dropped. I addressed some of that by a thin layer of Carmex on my face (not just my lips) which helped some. My Oakley M-Frames were fogged over with ice by the time I got back home. I'd originally started using Carmex when I was a Bradley scout platoon leader some 14 years ago. All the time I spent standing up in the hatch while on the go (generally sucking down engine exhaust) led to chapped lips. Carmex helped a lot.
I may consider packing my uniform in an assault pack and running on Yaktrax and wearing sweatgear. It'd be faster.
No Splits.
Wednesday, January 06, 2010
3.5mi, 35:22, 6 JAN 09, Fort Leavenworth, Kansas
iThink: Frank Sinatra's cover of "The Girl From Ipanema"
WX at 0600: 14.0 (-10.0) DP 3.0 (-16.1) BP 30.23 (1023) ESE 7 WC 3 RH 60
Odometer 1: 265.0mi
Z3 low.
Average/max heart rate = 147/162
I think, if the weather forecast holds, that today's the last run for a little while. My legs are tired from the last few days, so I decided to run without the Yaktrax for a bit and see how it went. Not as much ice out there as the last few days, but the contractors responsible for maintaining Fort Leavenworth have been slacking on certain roads, some of which are still covered in now-tightly-packed snow.
The last split was sizeable faster than the others in large part because I was able to run almost 500m on pavement.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:10 10:10 10:10 10:10 1.00
1.00 20:24 10:14 10:14 10:12 2.00
1.00 30:37 10:13 10:13 10:12 3.00
0.48 35:22 04:45 09:54 10:10 3.48
WX at 0600: 14.0 (-10.0) DP 3.0 (-16.1) BP 30.23 (1023) ESE 7 WC 3 RH 60
Odometer 1: 265.0mi
Z3 low.
Average/max heart rate = 147/162
I think, if the weather forecast holds, that today's the last run for a little while. My legs are tired from the last few days, so I decided to run without the Yaktrax for a bit and see how it went. Not as much ice out there as the last few days, but the contractors responsible for maintaining Fort Leavenworth have been slacking on certain roads, some of which are still covered in now-tightly-packed snow.
The last split was sizeable faster than the others in large part because I was able to run almost 500m on pavement.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:10 10:10 10:10 10:10 1.00
1.00 20:24 10:14 10:14 10:12 2.00
1.00 30:37 10:13 10:13 10:12 3.00
0.48 35:22 04:45 09:54 10:10 3.48
Tuesday, January 05, 2010
Why I learned to appreciate art
Some of my peers are surprised to find that I had a not-insubstantial grounding in the fine arts (primarily music and theater).
I chanced across Maira Kalman's blog (now recently concluded) The Pursuit of Happiness after I returned from Afghanistan. It was the Memorial Day part of this blog that, in a single reading, ensured that I'd follow this blog all the way to its end.
That Memorial Day blog entry was particularly poignant - having just left Fort Campbell, there was something about that part that really digs at me.
I chanced across Maira Kalman's blog (now recently concluded) The Pursuit of Happiness after I returned from Afghanistan. It was the Memorial Day part of this blog that, in a single reading, ensured that I'd follow this blog all the way to its end.
That Memorial Day blog entry was particularly poignant - having just left Fort Campbell, there was something about that part that really digs at me.
4.1mi, 40:10, 4 JAN 10, Fort Leavenworth, Kansas
iThink:
Philip Aaberg, "The Gift"
Journey, "Only the Young"
WX at 0600: 1.9 (-16.7) DP -2.0 (-18.9) BP 30.45 (1031) WNW 6 WC -9 (-23) RH 83
Odometer 2: 86.3mi
Z3.
Average/max heart rate = 155/166
Today's running was more efficient and a bit faster. Some of that can be attributed to road conditions, as the Yaktrax are more efficient on tightly packed snow. There were some patches of ice on which I was able to move more quickly.
I was mostly unable to dislodge the Philip Aaberg from my head. Of course, running by myself in the mornings over snow covered hills is somewhat pastoral, so it might lend itself to that more than, say, Dos Gringos (which I unsuccessfully tried to jam into the iThink today).
I'm getting in my runs now before the weather becomes so shitty that running is no longer an option and I'm back on the Concept2. It's also useful not to have to do graduate school homework right now also.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:14 11:14 11:14 11:14 1.00
1.00 21:04 09:50 09:50 10:32 2.00
0.05 21:40 00:36 11:24 10:33 2.05
1.00 31:00 09:20 09:20 10:09 3.05
1.00 39:43 08:43 08:43 09:48 4.05
0.05 40:10 00:27 09:52 09:48 4.10
Philip Aaberg, "The Gift"
Journey, "Only the Young"
WX at 0600: 1.9 (-16.7) DP -2.0 (-18.9) BP 30.45 (1031) WNW 6 WC -9 (-23) RH 83
Odometer 2: 86.3mi
Z3.
Average/max heart rate = 155/166
Today's running was more efficient and a bit faster. Some of that can be attributed to road conditions, as the Yaktrax are more efficient on tightly packed snow. There were some patches of ice on which I was able to move more quickly.
I was mostly unable to dislodge the Philip Aaberg from my head. Of course, running by myself in the mornings over snow covered hills is somewhat pastoral, so it might lend itself to that more than, say, Dos Gringos (which I unsuccessfully tried to jam into the iThink today).
I'm getting in my runs now before the weather becomes so shitty that running is no longer an option and I'm back on the Concept2. It's also useful not to have to do graduate school homework right now also.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:14 11:14 11:14 11:14 1.00
1.00 21:04 09:50 09:50 10:32 2.00
0.05 21:40 00:36 11:24 10:33 2.05
1.00 31:00 09:20 09:20 10:09 3.05
1.00 39:43 08:43 08:43 09:48 4.05
0.05 40:10 00:27 09:52 09:48 4.10
Monday, January 04, 2010
4.2mi, 41:31, 3 JAN 10, Fort Leavenworth, Kansas
iThink:
Senses Fail, "Garden State"
Tokyo Police Club, "Tessellate"
WX at 0600: 0.0 (-17.8) DP -7.1 (-21.7) BP 30.51 (1033) N 12 RH 71
Odometer 2: 82.2mi
Z3 high.
Average/max heart rate = 156/176
I was somewhat dismayed at the times, but I was also running with Yaktrax on packed snow and ice, so this was infinitely better than slipping and falling.
Running was preferable to not running, though.
It didn't seem that cold until I got to the top of the hill (I did a shortened Teardrop of Suck this morning) and realized how much sweat and vapor had built up on my hood.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:54 10:54 10:54 10:54 1.00
1.00 20:59 10:05 10:05 10:30 2.00
1.00 30:47 09:48 09:48 10:16 3.00
1.00 39:42 08:55 08:55 09:56 4.00
0.22 41:31 01:49 08:15 09:50 4.22
Senses Fail, "Garden State"
Tokyo Police Club, "Tessellate"
WX at 0600: 0.0 (-17.8) DP -7.1 (-21.7) BP 30.51 (1033) N 12 RH 71
Odometer 2: 82.2mi
Z3 high.
Average/max heart rate = 156/176
I was somewhat dismayed at the times, but I was also running with Yaktrax on packed snow and ice, so this was infinitely better than slipping and falling.
Running was preferable to not running, though.
It didn't seem that cold until I got to the top of the hill (I did a shortened Teardrop of Suck this morning) and realized how much sweat and vapor had built up on my hood.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:54 10:54 10:54 10:54 1.00
1.00 20:59 10:05 10:05 10:30 2.00
1.00 30:47 09:48 09:48 10:16 3.00
1.00 39:42 08:55 08:55 09:56 4.00
0.22 41:31 01:49 08:15 09:50 4.22
Sunday, January 03, 2010
8,000m on Concept2 Model E, 33:50.7, 3 JAN 10, Fort Leavenworth, Kansas
iThink: Senses Fail, "Garden State"
WX at 0900: 8 (-13) DP 3 (-16) BP 30.43 (1030) ENE 10 light snow; mist RH 80
Odometer 1: 261.5mi equivalence
Z3 high.
Average/max heart rate = no reading
First time on the Concept in a while. I came back to Kansas last night to the tune of snow, snow, snow. There was more snow that landed this morning.
After cranking out what I felt to be reasonable (not particularly hard) pace on the Concept, I did some bench, incline bench, and bicep curls this morning to finish out.
Being back here, it is so wrong that I think 30F was warm, but it was, compared to this.
Splits
Distance: 8000
Time: 00:33:51
Avg/500m: 02:07
Drag Factor : 112
Per Mile: 00:06:49
WX at 0900: 8 (-13) DP 3 (-16) BP 30.43 (1030) ENE 10 light snow; mist RH 80
Odometer 1: 261.5mi equivalence
Z3 high.
Average/max heart rate = no reading
First time on the Concept in a while. I came back to Kansas last night to the tune of snow, snow, snow. There was more snow that landed this morning.
After cranking out what I felt to be reasonable (not particularly hard) pace on the Concept, I did some bench, incline bench, and bicep curls this morning to finish out.
Being back here, it is so wrong that I think 30F was warm, but it was, compared to this.
Splits
Distance: 8000
Time: 00:33:51
Avg/500m: 02:07
Drag Factor : 112
Per Mile: 00:06:49
Friday, January 01, 2010
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