iThink: Mason Daring, "Spider (Main Theme)"
WX at 1100: 75.9 (24.4) DP 71.1 (21.7) BP 30.08 (1018) E 13 RH 85
Odometer 11A: 257.1mi
Z3 high. Average/max heart rate = 155/173
Got in a run, finally, after a day of rest yesterday. I slept almost 9 hours today, which is an indicator. I probably would've slept longer had there not been noise in the house. I am that tired.
Today was much easier - but today was much cooler than days past. Breezy and mid-70s made for a survivable run, even in the sunlight.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:16 09:16 09:16 09:16 1.00
1.00 18:09 08:53 08:53 09:04 2.00
1.00 26:57 08:48 08:48 08:59 3.00
1.00 36:14 09:17 09:17 09:03 4.00
1.00 45:23 09:09 09:09 09:05 5.00
1.00 54:44 09:21 09:21 09:07 6.00
Saturday, July 30, 2011
Thursday, July 28, 2011
6.02mi, 58:22, 28 JUL 11, Fort Leavenworth, Kansas
iThink:
Above and Beyond feat. Oceanlab, "On A Good Day"
James Horner, "A Call to Arms"
WX at 0600: 79.0 (26.1) DP 64.9 (18.3) BP 29.88 (1011) Variable 7 RH 62 HIDX 81 (27)
Odometer 11A: 251.1mi
Z3. Average/max heart rate = 151/169
I slept in yesterday. Sleeping through five snoozes is an indicator, so I didn't do anything yesterday. Except eat a fucking pound of barbecue, so today was a mandatory run day. Period.
Slow, but I had no expectations for speed when the heat index is already 81F. Yesterday was the hottest day this summer. I was drinking water like it was going out of style after sitting at the pool, in the shade, with the kids in the pool.
My taking two days off between Monday and today is also an indicator.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:37 09:37 09:37 09:37 1.00
1.00 19:11 09:34 09:34 09:35 2.00
1.00 28:59 09:48 09:48 09:40 3.00
1.00 39:08 10:09 10:09 09:47 4.00
1.00 48:32 09:24 09:24 09:42 5.00
1.02 58:22 09:50 09:38 09:42 6.02
Above and Beyond feat. Oceanlab, "On A Good Day"
James Horner, "A Call to Arms"
WX at 0600: 79.0 (26.1) DP 64.9 (18.3) BP 29.88 (1011) Variable 7 RH 62 HIDX 81 (27)
Odometer 11A: 251.1mi
Z3. Average/max heart rate = 151/169
I slept in yesterday. Sleeping through five snoozes is an indicator, so I didn't do anything yesterday. Except eat a fucking pound of barbecue, so today was a mandatory run day. Period.
Slow, but I had no expectations for speed when the heat index is already 81F. Yesterday was the hottest day this summer. I was drinking water like it was going out of style after sitting at the pool, in the shade, with the kids in the pool.
My taking two days off between Monday and today is also an indicator.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:37 09:37 09:37 09:37 1.00
1.00 19:11 09:34 09:34 09:35 2.00
1.00 28:59 09:48 09:48 09:40 3.00
1.00 39:08 10:09 10:09 09:47 4.00
1.00 48:32 09:24 09:24 09:42 5.00
1.02 58:22 09:50 09:38 09:42 6.02
Monday, July 25, 2011
4.6mi, 42:18, 25 JUL 11, Fort Leavenworth, Kansas
iThink: Suddenly, Tammy!, "Freez-n-Friz"
WX at 0700: 73.0 (22.8) DP 68.0 (20.0) BP 30.02 (1016) SW 3 RH 84
Odometer 11A: 245.1mi
Z3 high/Z4. Average/max heart rate = 154/173
Almost slept in, but the weather was a lot nicer than the last few days, and it was worth it even though my first two miles felt like total trash.
Biggest challenge was not redlining heart rate, although there's one uphill where I totally blew that goal. Average heart rate was more representative of what I wanted out of today, although the end was a little harder than I should have gone.
Fortunately, today was a relatively disciplined run. I guess that's a good thing since I'm still trying to build base. It's also to make up for my eating in my ravenous fury Saturday night since I went 8 hours after eating and I meant it when I was fucking hungry and put away what had to be over 1500 calories in less than 30 minutes. The guys I was with didn't get the whole "I'm fucking hungry" part, and I don't like to starve if I don't have to.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:11 09:11 09:11 09:11 1.00
1.00 18:30 09:19 09:19 09:15 2.00
1.00 27:38 09:08 09:08 09:13 3.00
1.00 36:49 09:11 09:11 09:12 4.00
0.60 42:18 05:29 09:08 09:12 4.60
WX at 0700: 73.0 (22.8) DP 68.0 (20.0) BP 30.02 (1016) SW 3 RH 84
Odometer 11A: 245.1mi
Z3 high/Z4. Average/max heart rate = 154/173
Almost slept in, but the weather was a lot nicer than the last few days, and it was worth it even though my first two miles felt like total trash.
Biggest challenge was not redlining heart rate, although there's one uphill where I totally blew that goal. Average heart rate was more representative of what I wanted out of today, although the end was a little harder than I should have gone.
Fortunately, today was a relatively disciplined run. I guess that's a good thing since I'm still trying to build base. It's also to make up for my eating in my ravenous fury Saturday night since I went 8 hours after eating and I meant it when I was fucking hungry and put away what had to be over 1500 calories in less than 30 minutes. The guys I was with didn't get the whole "I'm fucking hungry" part, and I don't like to starve if I don't have to.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:11 09:11 09:11 09:11 1.00
1.00 18:30 09:19 09:19 09:15 2.00
1.00 27:38 09:08 09:08 09:13 3.00
1.00 36:49 09:11 09:11 09:12 4.00
0.60 42:18 05:29 09:08 09:12 4.60
Saturday, July 23, 2011
6.4mi on elliptical, 70:00, 23 JUL 11, St. Louis, Missouri
iThink: none. Watching the Tour de France while on the elliptical.
WX at 1100: 93.9 (34.4) 73.9 (23.3) 29.98 (1015) SSW 10 RH 53 Heat Index 104 (40)
Odometer 3: way the hell more than 226.4mi
Z3. Average/max heart rate = about 153/161.
Slow, but not intended to be fast. I was shooting for target HR and was at about the right speed. I figure I burned up mabe 930 calories or so. That is what allowed me to walk a few blocks down the street to White Castle and eat 8 slyders, fries, and an assload of Diet Coke. Yay.
I brought an old pair of shoes. That explains odometer 3.
Of course, all this was done indoors. There is no way in hell I was exercising outdoors in a heat index of 104F. The walk to White Castle and back was a sweat festival in itself.
WX at 1100: 93.9 (34.4) 73.9 (23.3) 29.98 (1015) SSW 10 RH 53 Heat Index 104 (40)
Odometer 3: way the hell more than 226.4mi
Z3. Average/max heart rate = about 153/161.
Slow, but not intended to be fast. I was shooting for target HR and was at about the right speed. I figure I burned up mabe 930 calories or so. That is what allowed me to walk a few blocks down the street to White Castle and eat 8 slyders, fries, and an assload of Diet Coke. Yay.
I brought an old pair of shoes. That explains odometer 3.
Of course, all this was done indoors. There is no way in hell I was exercising outdoors in a heat index of 104F. The walk to White Castle and back was a sweat festival in itself.
Thursday, July 21, 2011
4.58mi, 42:35, 21 JUL 11, Fort Leavenworth, Kansas
iThink: Archers of Loaf, "Backwash"
WX at 0700: 79.0 (26.1) DP 69.1 (20.6) BP 29.86 (1011) S 9 RH 71
Odometer 11A: 240.7mi
Z3. Average/max heart rate = 151/169
Today was almost a sleep-in day since I was up until almost 2:00am doing homework. This is happening mostly because I'm not killing it off early in the day when I need to do so.
It was still better than doing nothing since yesterday was a rest day. I went faster than expected, partly because of focusing on people in front of me and maintaining relative position. I really do benefit from group running, but I'm notoriously antisocial in the mornings.
My pace will remain controlled so I don't go back to mainlining caffeine to stay awake during the day like I did a few weeks ago.
The Archers of Loaf songs I seem to like are all from their early body of work. I had "Backwash" on infinite repeat last night as I was doing homework.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:03 09:03 09:03 09:03 1.00
1.00 18:09 09:06 09:06 09:04 2.00
1.00 27:26 09:17 09:17 09:09 3.00
1.00 36:58 09:32 09:32 09:15 4.00
0.58 42:35 05:37 09:41 09:18 4.58
WX at 0700: 79.0 (26.1) DP 69.1 (20.6) BP 29.86 (1011) S 9 RH 71
Odometer 11A: 240.7mi
Z3. Average/max heart rate = 151/169
Today was almost a sleep-in day since I was up until almost 2:00am doing homework. This is happening mostly because I'm not killing it off early in the day when I need to do so.
It was still better than doing nothing since yesterday was a rest day. I went faster than expected, partly because of focusing on people in front of me and maintaining relative position. I really do benefit from group running, but I'm notoriously antisocial in the mornings.
My pace will remain controlled so I don't go back to mainlining caffeine to stay awake during the day like I did a few weeks ago.
The Archers of Loaf songs I seem to like are all from their early body of work. I had "Backwash" on infinite repeat last night as I was doing homework.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:03 09:03 09:03 09:03 1.00
1.00 18:09 09:06 09:06 09:04 2.00
1.00 27:26 09:17 09:17 09:09 3.00
1.00 36:58 09:32 09:32 09:15 4.00
0.58 42:35 05:37 09:41 09:18 4.58
Tuesday, July 19, 2011
6.14mi, 55:13, 19 JUL 11, Fort Leavenworth, Kansas
iThink:
Foo Fighters, "Weenie Beenie"
The Bats, "Courage"
Foo Fighters, "Good Grief"
WX at 0700: 77.0 (25.0) DP 70.0 (21.1) BP 30.01 (1016) SSW 8 RH 79
Odometer 11A: 236.1mi
Z4. Average/max heart rate = 155/172
The average heart rate is deceptive - my legs were working at much higher intensity than the heart rate would indicate.
After yesterday's abortion of a run, today needed to be a hard one, but the problem is not so much in endurance as much as it is in raw power. When I'm gassed at 165bpm that's crap, if for no reason than I've been able to hold up to 170 for extended periods.
The dead legs are back and I'm not sure how to fix them, aside from wogging, since the implication is that I'm overtrained, again. Shit.
Perhaps "Weenie Beenie" is a useful song for the kind of catharsis I feel from time to time.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:25 08:25 08:25 08:25 1.00
1.00 17:14 08:49 08:49 08:37 2.00
1.00 26:12 08:58 08:58 08:44 3.00
1.00 35:31 09:19 09:19 08:53 4.00
1.00 44:38 09:07 09:07 08:56 5.00
1.00 53:55 09:17 09:17 08:59 6.00
0.14 55:13 01:18 09:17 09:00 6.14
Foo Fighters, "Weenie Beenie"
The Bats, "Courage"
Foo Fighters, "Good Grief"
WX at 0700: 77.0 (25.0) DP 70.0 (21.1) BP 30.01 (1016) SSW 8 RH 79
Odometer 11A: 236.1mi
Z4. Average/max heart rate = 155/172
The average heart rate is deceptive - my legs were working at much higher intensity than the heart rate would indicate.
After yesterday's abortion of a run, today needed to be a hard one, but the problem is not so much in endurance as much as it is in raw power. When I'm gassed at 165bpm that's crap, if for no reason than I've been able to hold up to 170 for extended periods.
The dead legs are back and I'm not sure how to fix them, aside from wogging, since the implication is that I'm overtrained, again. Shit.
Perhaps "Weenie Beenie" is a useful song for the kind of catharsis I feel from time to time.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:25 08:25 08:25 08:25 1.00
1.00 17:14 08:49 08:49 08:37 2.00
1.00 26:12 08:58 08:58 08:44 3.00
1.00 35:31 09:19 09:19 08:53 4.00
1.00 44:38 09:07 09:07 08:56 5.00
1.00 53:55 09:17 09:17 08:59 6.00
0.14 55:13 01:18 09:17 09:00 6.14
Monday, July 18, 2011
Mozilla drinks its own bathwater, hard
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2.72mi, 26:23, 18 JUL 11, Fort Leavenworth, Kansas
iThink: The Bats, "Courage"
WX at 0600: 73.9 (23.3) DP 70.0 (21.1) BP 30.08 (1018) S 7 RH 87
Odometer 11A: 229.9mi
Z3. Average/max heart rate = 140/162
Today was one of the most horrifically bad runs I've done in a while. I woke up completely beat, so this morning was an exercise in brute will. I had slept less than 6 hours, so that had something to do with it, but also jumping my circadian rhythm a few hours back really made this run suck big hairy monkey balls.
At least I didn't sleep in, which I was sorely tempted to do.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:04 10:04 10:04 10:04 1.00
1.00 19:29 09:25 09:25 09:45 2.00
0.72 26:23 06:54 09:35 09:42 2.72
WX at 0600: 73.9 (23.3) DP 70.0 (21.1) BP 30.08 (1018) S 7 RH 87
Odometer 11A: 229.9mi
Z3. Average/max heart rate = 140/162
Today was one of the most horrifically bad runs I've done in a while. I woke up completely beat, so this morning was an exercise in brute will. I had slept less than 6 hours, so that had something to do with it, but also jumping my circadian rhythm a few hours back really made this run suck big hairy monkey balls.
At least I didn't sleep in, which I was sorely tempted to do.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:04 10:04 10:04 10:04 1.00
1.00 19:29 09:25 09:25 09:45 2.00
0.72 26:23 06:54 09:35 09:42 2.72
Saturday, July 16, 2011
4.95mi, 46:44, 16 JUL 11, Fort Leavenworth, Kansas
iThink:
Archers of Loaf, "Web In Front"
Dos Gringos, "Going In For Guns"
Sarge, "Clearer"
WX at 2100: 87.1 (30.6) DP 75.9 (24.4) BP 29.97 (1014) ESE 9 RH 70
Odometer 11A: 227.2mi
Z4. Average/max heart rate = 162/175
Late start, but late dinner and a few other priorities of work around the house. I was reliving memories of my college days when I was listening to Archers of Loaf earlier today, among which "Web in Front" was one. It was on a sampler disk that Alias Records had published called Hot! Cinnamon Churros, only because I was a pretty devoted fan of The Loud Family at the time.
Today was crezzy hot. It was not fast, but it was certainly tough going, largely because of the heat, even though the sun had dropped. Last time I ran at night I was in Afghanistan, hence the Dos Gringos song, which was one of my favorite running mantras while I was there.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:52 08:52 08:52 08:52 1.00
1.00 18:01 09:09 09:09 09:00 2.00
1.00 27:22 09:21 09:21 09:07 3.00
1.00 37:29 10:07 10:07 09:22 4.00
0.95 46:44 09:15 09:44 09:26 4.95
Archers of Loaf, "Web In Front"
Dos Gringos, "Going In For Guns"
Sarge, "Clearer"
WX at 2100: 87.1 (30.6) DP 75.9 (24.4) BP 29.97 (1014) ESE 9 RH 70
Odometer 11A: 227.2mi
Z4. Average/max heart rate = 162/175
Late start, but late dinner and a few other priorities of work around the house. I was reliving memories of my college days when I was listening to Archers of Loaf earlier today, among which "Web in Front" was one. It was on a sampler disk that Alias Records had published called Hot! Cinnamon Churros, only because I was a pretty devoted fan of The Loud Family at the time.
Today was crezzy hot. It was not fast, but it was certainly tough going, largely because of the heat, even though the sun had dropped. Last time I ran at night I was in Afghanistan, hence the Dos Gringos song, which was one of my favorite running mantras while I was there.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:52 08:52 08:52 08:52 1.00
1.00 18:01 09:09 09:09 09:00 2.00
1.00 27:22 09:21 09:21 09:07 3.00
1.00 37:29 10:07 10:07 09:22 4.00
0.95 46:44 09:15 09:44 09:26 4.95
Thursday, July 14, 2011
6.68mi, 68:59, 14 JUL 11, Fort Leavenworth, Kansas
iThink: Tommy Keene, "Running For Your Life"
WX at 0800: 75.9 (24.4) DP 73.0 (22.8) BP 29.92 (1013) ESE 10 RH 91
Odometer 11A: 225.2mi
Z3. Average/max heart rate = 146/165
Today was a deliberately easy run to expend lard, and it worked. I still feel vaguely self-conscious about waddling my ass at an average 10:19/mi pace.
Weather was pleasant because it was overcast. I'm sure it would have gone worse had the sun been directly out.
Tomorrow is a rest day, Saturday will be a fast one.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:46 09:46 09:46 09:46 1.00
1.00 19:50 10:04 10:04 09:55 2.00
1.00 30:00 10:10 10:10 10:00 3.00
1.00 40:26 10:26 10:26 10:06 4.00
1.00 50:51 10:25 10:25 10:10 5.00
1.00 61:29 10:38 10:38 10:15 6.00
0.68 68:59 07:30 11:02 10:20 6.68
WX at 0800: 75.9 (24.4) DP 73.0 (22.8) BP 29.92 (1013) ESE 10 RH 91
Odometer 11A: 225.2mi
Z3. Average/max heart rate = 146/165
Today was a deliberately easy run to expend lard, and it worked. I still feel vaguely self-conscious about waddling my ass at an average 10:19/mi pace.
Weather was pleasant because it was overcast. I'm sure it would have gone worse had the sun been directly out.
Tomorrow is a rest day, Saturday will be a fast one.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:46 09:46 09:46 09:46 1.00
1.00 19:50 10:04 10:04 09:55 2.00
1.00 30:00 10:10 10:10 10:00 3.00
1.00 40:26 10:26 10:26 10:06 4.00
1.00 50:51 10:25 10:25 10:10 5.00
1.00 61:29 10:38 10:38 10:15 6.00
0.68 68:59 07:30 11:02 10:20 6.68
The hazards of half-baked security assistance programs
Otherwise known as don't give a kid (or an ape) a gun unless you inculcate the appropriate weapons safety training first.
Also known as a "criminal case of dumbass."
Also known as a "criminal case of dumbass."
Wednesday, July 13, 2011
6.0mi, 54:15, 13 JUL 11, Fort Leavenworth, Kansas
iThink:
Tommy Keene, "A Secret Life of Stories"
The Connells, "Fun and Games"
Mason Daring, "Spider"
Body Count, "Bowels of the Devil"
WX at 0800: 73.0 (22.8) DP 70.0 (21.1) BP 30 (1015) ENE 9 RH 90
Odometer 11A: 218.5mi
Z4. Average/max heart rate = 156/175
Today started out inconsistent but I felt better after yesterday's recovery run. It was still slower than I would've liked, but it was acceptable, mostly.
Tomorrow will be long slow distance, with emphasis on trying to be disciplined about going slow.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:59 08:59 08:59 08:59 1.00
1.00 17:42 08:43 08:43 08:51 2.00
1.00 26:43 09:01 09:01 08:54 3.00
1.00 36:03 09:20 09:20 09:01 4.00
1.00 45:01 08:58 08:58 09:00 5.00
1.00 54:15 09:14 09:14 09:02 6.00
Tommy Keene, "A Secret Life of Stories"
The Connells, "Fun and Games"
Mason Daring, "Spider"
Body Count, "Bowels of the Devil"
WX at 0800: 73.0 (22.8) DP 70.0 (21.1) BP 30 (1015) ENE 9 RH 90
Odometer 11A: 218.5mi
Z4. Average/max heart rate = 156/175
Today started out inconsistent but I felt better after yesterday's recovery run. It was still slower than I would've liked, but it was acceptable, mostly.
Tomorrow will be long slow distance, with emphasis on trying to be disciplined about going slow.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:59 08:59 08:59 08:59 1.00
1.00 17:42 08:43 08:43 08:51 2.00
1.00 26:43 09:01 09:01 08:54 3.00
1.00 36:03 09:20 09:20 09:01 4.00
1.00 45:01 08:58 08:58 09:00 5.00
1.00 54:15 09:14 09:14 09:02 6.00
Tuesday, July 12, 2011
Roller Coaster Massacre
I have to admit I laughed uncontrollably after watching this the first time back in 2007. So I'm glad I found it in 360p on YouTube, from the author's site.
4.6mi, 46:45, 12 JUL 11, Fort Leavenworth, Kansas
iThink:
Jerry Goldsmith, "Main Title" from Star Trek: First Contact
Mason Daring, "Spider"
WX at 0800: 82.9 (28.3) DP 72.0 (22.2) BP 29.93 (1013) SSE 5 RH 69
Odometer 11A: 212.5mi
Z3. Average/max heart rate = 147/167
After a health assessment, I got some hard confirmation that I've been running at way above training heart rate.
It's hard to not feel like a complete shitbag if I'm running as slowly as I did today.
Today was a very deliberate effort to keep my heart rate below 155, and later below 160. I was mostly successful until the end when I was running in open sun and it was getting unpleasantly hot.
The iThink was a pleasant surprise also, from my favorite TV mini-series, ever. From the Earth to the Moon may not be completely accurate history (accurate history being something for which many Americans have no patience), but it is amazing storytelling.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:19 10:19 10:19 10:19 1.00
1.00 20:06 09:47 09:47 10:03 2.00
1.00 29:57 09:51 09:51 09:59 3.00
1.00 40:15 10:18 10:18 10:04 4.00
0.60 46:45 06:30 10:50 10:10 4.60
Jerry Goldsmith, "Main Title" from Star Trek: First Contact
Mason Daring, "Spider"
WX at 0800: 82.9 (28.3) DP 72.0 (22.2) BP 29.93 (1013) SSE 5 RH 69
Odometer 11A: 212.5mi
Z3. Average/max heart rate = 147/167
After a health assessment, I got some hard confirmation that I've been running at way above training heart rate.
It's hard to not feel like a complete shitbag if I'm running as slowly as I did today.
Today was a very deliberate effort to keep my heart rate below 155, and later below 160. I was mostly successful until the end when I was running in open sun and it was getting unpleasantly hot.
The iThink was a pleasant surprise also, from my favorite TV mini-series, ever. From the Earth to the Moon may not be completely accurate history (accurate history being something for which many Americans have no patience), but it is amazing storytelling.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:19 10:19 10:19 10:19 1.00
1.00 20:06 09:47 09:47 10:03 2.00
1.00 29:57 09:51 09:51 09:59 3.00
1.00 40:15 10:18 10:18 10:04 4.00
0.60 46:45 06:30 10:50 10:10 4.60
Sunday, July 10, 2011
4.95mi, 45:55, 10 JUL 11, Fort Leavenworth, Kansas
iThink: Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remix)
WX at 0800: 82.0 (27.8) DP 72.0 (22.2) BP 29.79 (1008) S 13 RH 72
Odometer 11A: 207.9mi
Z4. Average/max heart rate = 153/178
I needed to get out there before it got too hot, but it was already warm when I started this morning. I didn't go very fast and felt like I was working a lot harder to run slowly - but I needed to get one in for the 3 hamburgers I ate last night.
Today will be crezzy hot. I intend to spend it mostly indoors.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST 1.00 09:27 09:27 09:27 09:27 1.00 1.00 18:36 09:09 09:09 09:18 2.00 1.00 27:49 09:13 09:13 09:16 3.00 1.00 37:15 09:26 09:26 09:19 4.00 0.95 45:55 08:40 09:07 09:17 4.95
WX at 0800: 82.0 (27.8) DP 72.0 (22.2) BP 29.79 (1008) S 13 RH 72
Odometer 11A: 207.9mi
Z4. Average/max heart rate = 153/178
I needed to get out there before it got too hot, but it was already warm when I started this morning. I didn't go very fast and felt like I was working a lot harder to run slowly - but I needed to get one in for the 3 hamburgers I ate last night.
Today will be crezzy hot. I intend to spend it mostly indoors.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST 1.00 09:27 09:27 09:27 09:27 1.00 1.00 18:36 09:09 09:09 09:18 2.00 1.00 27:49 09:13 09:13 09:16 3.00 1.00 37:15 09:26 09:26 09:19 4.00 0.95 45:55 08:40 09:07 09:17 4.95
Saturday, July 09, 2011
4.7mi, 40:40, 9 JUL 11, Fort Leavenworth, Kansas
iThink: Joe Stump, "Speed Metal Messiah"
WX at 1100: 82.0 (27.8) 70.0 (21.1) 29.88 (1011) S 13 RH 66
Odometer 11A: 202.9mi
Z4. Average/max heart rate = no reading
Late start, but necessary today. I was thinking just about running to the gym and running elliptimiles, but realized there was enough shade on the course I was running to survive running in direct sunlight, which I loathe.
Still, I gritted it out. I needed to get out there since I didn't do anything yesterday. I still dislike running in hot weather, and this is not that hot.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
4.67 40:40 40:40 08:42 08:42 4.67
WX at 1100: 82.0 (27.8) 70.0 (21.1) 29.88 (1011) S 13 RH 66
Odometer 11A: 202.9mi
Z4. Average/max heart rate = no reading
Late start, but necessary today. I was thinking just about running to the gym and running elliptimiles, but realized there was enough shade on the course I was running to survive running in direct sunlight, which I loathe.
Still, I gritted it out. I needed to get out there since I didn't do anything yesterday. I still dislike running in hot weather, and this is not that hot.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
4.67 40:40 40:40 08:42 08:42 4.67
Thursday, July 07, 2011
5.96mi, 56:02, 7 JUL 11, Fort Leavenworth, Kansas
iThink: R.E.M., "Driver 8"
WX at 0600: 73 (23) DP 71 (22) BP 29.96 (1014) SSW 10 heavy rain with thunder; mist RH 93
Odometer 11A: 198.2mi
Z3 high. Average/max heart rate = 158/170
I slept maybe 5 hours before this run, but hearing hard rain and thunder, I needed to get out there and get at it. Couldn't pass up the chance.
Today was a slow run, although not by design. For whatever reason, I could not get going today. I do not know why other than lack of sleep.
There was nobody else out there running today. Weenies.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:01 09:01 09:01 09:01 1.00
1.00 18:13 09:12 09:12 09:07 2.00
1.00 27:47 09:34 09:34 09:16 3.00
1.00 37:42 09:55 09:55 09:26 4.00
1.00 47:00 09:18 09:18 09:24 5.00
0.96 56:02 09:02 09:25 09:24 5.96
WX at 0600: 73 (23) DP 71 (22) BP 29.96 (1014) SSW 10 heavy rain with thunder; mist RH 93
Odometer 11A: 198.2mi
Z3 high. Average/max heart rate = 158/170
I slept maybe 5 hours before this run, but hearing hard rain and thunder, I needed to get out there and get at it. Couldn't pass up the chance.
Today was a slow run, although not by design. For whatever reason, I could not get going today. I do not know why other than lack of sleep.
There was nobody else out there running today. Weenies.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:01 09:01 09:01 09:01 1.00
1.00 18:13 09:12 09:12 09:07 2.00
1.00 27:47 09:34 09:34 09:16 3.00
1.00 37:42 09:55 09:55 09:26 4.00
1.00 47:00 09:18 09:18 09:24 5.00
0.96 56:02 09:02 09:25 09:24 5.96
Tuesday, July 05, 2011
Awesome
Song of the Day: Body Count, "Body Count"
Validation for why I always ignored country music. I laughed my ass off. Yes, I have schadenfreude. No, I'm completely unrepentant.
Validation for why I always ignored country music. I laughed my ass off. Yes, I have schadenfreude. No, I'm completely unrepentant.
Monday, July 04, 2011
4.13mi, 38:15, 4 JUL 11, Fort Leavenworth, Kansas
iThink: The Bats, "Courage"
WX at 0900: 72.0 (22.2) DP 69.1 (20.6) BP 29.99 (1015) ESE 7 RH 90
Odometer 11A: 192.2mi
Z3 low. Average/max heart rate = 149/171
Recovery run. 10 pullups (on top of 18 yesterday) after going to track and wogging a few miles after yesterday's Festival o' Schadenfreude. Woot.
It was bright and sunny. I guess that's good for a national holiday, but I don't like running in it.
Maybe, looking at previous recovery runs, that I ran this one too hard. Shit.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:08 09:08 09:08 09:08 1.00
1.00 18:21 09:13 09:13 09:11 2.00
1.00 27:32 09:11 09:11 09:11 3.00
1.00 36:59 09:27 09:27 09:15 4.00
0.13 38:15 01:16 09:45 09:16 4.13
WX at 0900: 72.0 (22.2) DP 69.1 (20.6) BP 29.99 (1015) ESE 7 RH 90
Odometer 11A: 192.2mi
Z3 low. Average/max heart rate = 149/171
Recovery run. 10 pullups (on top of 18 yesterday) after going to track and wogging a few miles after yesterday's Festival o' Schadenfreude. Woot.
It was bright and sunny. I guess that's good for a national holiday, but I don't like running in it.
Maybe, looking at previous recovery runs, that I ran this one too hard. Shit.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:08 09:08 09:08 09:08 1.00
1.00 18:21 09:13 09:13 09:11 2.00
1.00 27:32 09:11 09:11 09:11 3.00
1.00 36:59 09:27 09:27 09:15 4.00
0.13 38:15 01:16 09:45 09:16 4.13
Sunday, July 03, 2011
6.06mi, 54:17, 3 JUL 11, Fort Leavenworth, Kansas
iThink: Body Count, "Killing Floor"
WX at 0800: 75.0 (23.9) DP 69.1 (20.6) BP 30.03 (1016) ENE 7 RH 81
Odometer 11A: 188.1mi
Z4. Average/max heart rate = 160/187
I stayed up late last night working on the dissertation and woke up later than I'd like. What saved my bacon was it being overcast today so I wasn't having to deal with the withering sunlight that would undoubtedly follow.
I remain slow. On the other hand, I sweat a lot in the summer. There's a reason why I prefer running in the cold. I can always compensate for the cold - not the heat.
I had a Body Count song stuck in my head that's less than two minutes long during my entire fucking run. Part of it was having to deal with a cable repairman yesterday who could not tell the difference between the unencrypted QAM channels being sent over the cable versus what was being output from the cable box. He also didn't address the reason he was supposed to come out, but I don't use that cable box much as Household6 is the primary user of that TV and I'm still clocking my usual 5 hours of TV a month (which is about to increase dramatically with the Tour de France starting yesterday).
It's no secret that I have increasingly less tolerance for dealing with people lately. It's not to the point where I just make a blanket pronouncement that I just fucking hate people in general, but my fucktard tolerance is at an all-time low and I still stand by my assertion that some people are alive only because it's illegal to kill them. I'm sure there's good reason somewhere, but I haven't figured it out yet. Maybe it's better that today's iThink wasn't "I Just Want Some Skank" by the Circle Jerks, another mainstay of my childhood (Group Sex was their first album and remains a hardcore classic).
Perhaps it's good that I'm not carrying my 8-pound security blanket; in my intemperate rage, I got 4 head shots and a chest shot of a grouping of 5 on a 300m human-size target the last time I went to the rifle range and the target started flapping in the wind...
That, and "Killing Floor" is a pretty straightforward song of catharsis, and I so love my catharsis lately.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:46 08:46 08:46 08:46 1.00
1.00 17:35 08:49 08:49 08:47 2.00
1.00 26:31 08:56 08:56 08:50 3.00
1.00 35:39 09:08 09:08 08:55 4.00
1.00 44:39 09:00 09:00 08:56 5.00
1.00 53:49 09:10 09:10 08:58 6.00
0.06 54:17 00:28 07:47 08:57 6.06
WX at 0800: 75.0 (23.9) DP 69.1 (20.6) BP 30.03 (1016) ENE 7 RH 81
Odometer 11A: 188.1mi
Z4. Average/max heart rate = 160/187
I stayed up late last night working on the dissertation and woke up later than I'd like. What saved my bacon was it being overcast today so I wasn't having to deal with the withering sunlight that would undoubtedly follow.
I remain slow. On the other hand, I sweat a lot in the summer. There's a reason why I prefer running in the cold. I can always compensate for the cold - not the heat.
I had a Body Count song stuck in my head that's less than two minutes long during my entire fucking run. Part of it was having to deal with a cable repairman yesterday who could not tell the difference between the unencrypted QAM channels being sent over the cable versus what was being output from the cable box. He also didn't address the reason he was supposed to come out, but I don't use that cable box much as Household6 is the primary user of that TV and I'm still clocking my usual 5 hours of TV a month (which is about to increase dramatically with the Tour de France starting yesterday).
It's no secret that I have increasingly less tolerance for dealing with people lately. It's not to the point where I just make a blanket pronouncement that I just fucking hate people in general, but my fucktard tolerance is at an all-time low and I still stand by my assertion that some people are alive only because it's illegal to kill them. I'm sure there's good reason somewhere, but I haven't figured it out yet. Maybe it's better that today's iThink wasn't "I Just Want Some Skank" by the Circle Jerks, another mainstay of my childhood (Group Sex was their first album and remains a hardcore classic).
Perhaps it's good that I'm not carrying my 8-pound security blanket; in my intemperate rage, I got 4 head shots and a chest shot of a grouping of 5 on a 300m human-size target the last time I went to the rifle range and the target started flapping in the wind...
That, and "Killing Floor" is a pretty straightforward song of catharsis, and I so love my catharsis lately.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:46 08:46 08:46 08:46 1.00
1.00 17:35 08:49 08:49 08:47 2.00
1.00 26:31 08:56 08:56 08:50 3.00
1.00 35:39 09:08 09:08 08:55 4.00
1.00 44:39 09:00 09:00 08:56 5.00
1.00 53:49 09:10 09:10 08:58 6.00
0.06 54:17 00:28 07:47 08:57 6.06
Friday, July 01, 2011
5.0mi, 46:49, 1 JUL 11, Fort Leavenworth, Kansas
iThink:
Body Count, "Killing Floor"
Body Count, "Bowels of the Devil"
Suicidal Tendencies, "War Inside My Head"
WX at 0700: 77.0 (25.0) DP 64.9 (18.3) BP 29.93 (1013) SSW 13 RH 66
Odometer 11A: 182.0mi
Z3 high.
Average/max heart rate = 150/174
Today was the worst I've felt on a run in a long, long time. I was absolutely tired, but I need to run. I could be overtrained, but between trying to advance on the dissertation and doing other sundry shit, I will try to run as much as I can.
I had absolutely no energy today whatsoever. Today was not at risk of running in the redline because I didn't have the energy to do much other than run completely aerobically.
I guess that's okay for weight loss, but that doesn't really do shit for me otherwise. The heat could also be a problem. If it's in the high 70s by 7am, today's weather pretty much promises to completely lick my ass raw.
On the other hand, any day I can revisit the music of my childhood is not necessarily a bad thing since it gives me the excuse to say I'm still cyco after all these years.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:16 09:16 09:16 09:16 1.00
1.00 18:27 09:11 09:11 09:13 2.00
1.00 27:59 09:32 09:32 09:20 3.00
1.00 37:39 09:40 09:40 09:25 4.00
1.00 46:48 09:09 09:09 09:22 5.00
Body Count, "Killing Floor"
Body Count, "Bowels of the Devil"
Suicidal Tendencies, "War Inside My Head"
WX at 0700: 77.0 (25.0) DP 64.9 (18.3) BP 29.93 (1013) SSW 13 RH 66
Odometer 11A: 182.0mi
Z3 high.
Average/max heart rate = 150/174
Today was the worst I've felt on a run in a long, long time. I was absolutely tired, but I need to run. I could be overtrained, but between trying to advance on the dissertation and doing other sundry shit, I will try to run as much as I can.
I had absolutely no energy today whatsoever. Today was not at risk of running in the redline because I didn't have the energy to do much other than run completely aerobically.
I guess that's okay for weight loss, but that doesn't really do shit for me otherwise. The heat could also be a problem. If it's in the high 70s by 7am, today's weather pretty much promises to completely lick my ass raw.
On the other hand, any day I can revisit the music of my childhood is not necessarily a bad thing since it gives me the excuse to say I'm still cyco after all these years.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:16 09:16 09:16 09:16 1.00
1.00 18:27 09:11 09:11 09:13 2.00
1.00 27:59 09:32 09:32 09:20 3.00
1.00 37:39 09:40 09:40 09:25 4.00
1.00 46:48 09:09 09:09 09:22 5.00
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