Friday, December 28, 2012

4.62mi, 41:22, 28 DEC 12, Springfield, Virginia

iThink:
R.E.M., "Driver 8"

WX at 06:55 Calm 10.00 Fair CLR 29 26 37 28 88% NA NA 30.11 1020.0

Odometer 12C: 58.0mi

Z3-Z4. Average/max heart rate = 151/168

My legs were tired after yesterday, and I probably needed to go further, but I was backed up on time as I had something else pressing afterwards. Tomorrow, based on weather, may end up being a rest day unless I get real froggy.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:03 09:03 09:03 09:03 1.00
1.00 18:19 09:16 09:16 09:09 2.00
1.00 26:49 08:30 08:30 08:56 3.00
1.00 36:03 09:14 09:14 09:01 4.00
0.62 41:22 05:19 08:35 08:57 4.62

Thursday, December 27, 2012

9.0mi, 81:32, 27 DEC 12, Springfield, Virginia

iThink:
Porter Robinson, "Language" (Koncept Remix)
Derek and the Dominos, "Layla" (coda)

WX at 10:55 W 20 G 35 10.00 Overcast OVC040 40 27 59% 30 NA 29.79 1008.9

Odometer 12B: 206.4mi

Z3 high. Average/max heart rate = 156/174

First long run in a few days. I have been gaining weight, as I feared, but it's not stopping me from eating during the x-moose holiday season. There is time to work it off.

I picked up a cold from the kids, so I'm hoping this will actually help some.

The unexpected classic rock spin comes from watching Goodfellas on TV a few days ago.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:58 08:58 08:58 08:58 1.00
1.00 17:29 08:31 08:31 08:45 2.00
1.00 26:29 09:00 09:00 08:50 3.00
1.00 35:25 08:56 08:56 08:51 4.00
1.00 44:14 08:49 08:49 08:51 5.00
1.00 53:53 09:39 09:39 08:59 6.00
1.00 63:00 09:07 09:07 09:00 7.00
1.00 72:15 09:15 09:15 09:02 8.00
1.00 81:32 09:17 09:17 09:04 9.00

Monday, December 24, 2012

4.13mi, 38:35, 24 DEC 12, Springfield, Virginia

iThink:
50FootWave, "Hot, Pink, Distorted"

WX at 08:55 Calm 10.00 Fair CLR 30 27 89% NA NA 30.07 1018.7

Odometer 12C: 53.3mi

Z3. Average/max heart rate = 151/171

Today's run was slow and unremarkable, except for my dead legs. Probably the last run I do until 27 December, though.

At least the iThink was a good one today.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:10 09:10 09:10 09:10 1.00
1.00 19:02 09:52 09:52 09:31 2.00
1.00 28:04 09:02 09:02 09:21 3.00
1.00 37:29 09:25 09:25 09:22 4.00
0.13 38:35 01:06 08:28 09:21 4.13

Sunday, December 23, 2012

7.61mi, 70:18, 23 DEC 12, Springfield, Virginia

iThink:
Jenn Grant, "Oh My Heart"
Jackson Browne, "Fountain of Sorrow"
Lee Jackson, "Grabbag" (yes, the theme from Duke Nukem 3D.)


WX at 08:55 Calm 10.00 Fair CLR 29 23 81% NA NA 30.08 1018.9

Odometer 12C: 49.2mi

Z3-Z4. Average/max heart rate = 149/166

I got out and didn't much feel like going for a run, but needed to get one in just in case. I went out thinking I was going for 10, but didn't think I was up to it, and decided to tour parts of the neighborhood instead. By the time I was done I had over 7.6 in the bank, but my legs were pretty dead going uphill. Tomorrow needs to be an easy day.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:04 09:04 09:04 09:04 1.00
1.00 18:34 09:30 09:30 09:17 2.00
1.00 27:31 08:57 08:57 09:10 3.00
1.00 36:16 08:45 08:45 09:04 4.00
1.00 45:17 09:01 09:01 09:03 5.00
1.00 55:22 10:05 10:05 09:14 6.00
1.00 64:49 09:27 09:27 09:16 7.00
0.61 70:18 05:29 08:59 09:14 7.61

Saturday, December 22, 2012

6.07mi, 54:23, 22 DEC 12, Springfield, Virginia

iThink:
Above and Beyond pres. Oceanlab, "On A Good Day"

WX at 07:55 W 24 G 33 10.00 Overcast and Breezy BKN047 OVC055 39 21 49% 28 NA 29.79 1008.9

Odometer 12B: 197.4mi

Z3 high. Average/max heart rate = 156/171

Today didn't feel that great, but I needed to run and I was tired. Meh. Some of my malaise is probably usual for the xmoose season.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:08 09:08 09:08 09:08 1.00
1.00 18:39 09:31 09:31 09:19 2.00
1.00 28:03 09:24 09:24 09:21 3.00
1.00 36:33 08:30 08:30 09:08 4.00
1.00 45:08 08:35 08:35 09:02 5.00
1.07 54:23 09:15 08:39 08:58 6.07

Thursday, December 20, 2012

4.62mi, 40:43, 20 DEC 12, Springfield, Virginia

iThink:
James Horner, "Battle in the Mutara Nebula"

WX at 05:55 Calm 10.00 Fair CLR 35 34 95% NA NA 30.21 1023.4

Odometer 12C: 41.6mi

Z3-Z4. Average/max heart rate = 150/168

Much like the run earlier this week. There's no chance I would've gotten it done yesterday since I had to go in early.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:55 08:55 08:55 08:55 1.00
1.00 18:00 09:05 09:05 09:00 2.00
1.00 26:28 08:28 08:28 08:49 3.00
1.00 35:16 08:48 08:48 08:49 4.00
0.62 40:43 05:27 08:47 08:49 4.62

Tuesday, December 18, 2012

4.63mi, 41:06, 18 DEC 12, Springfield, Virginia

iThink:
MxPx, "I Will Follow"

WX at 05:55 Calm 0.25 Fog SCT200 46 46 100% NA NA 29.57 1001.6

Odometer 12B: 191.3mi

Z3-Z4. Average/max heart rate = 151/170

Neither a good run nor a bad one, but I ran today not because I wanted to, but because I felt I had to. Can't do four days of "do nothing but eat" and tomorrow's schedule at work isn't looking so promising either.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:54 08:54 08:54 08:54 1.00
1.00 18:11 09:17 09:17 09:05 2.00
1.00 26:41 08:30 08:30 08:54 3.00
1.00 35:32 08:51 08:51 08:53 4.00
0.63 41:06 05:34 08:50 08:53 4.63

Friday, December 14, 2012

4.62mi, 39:13, 14 DEC 12, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"

WX at 05:55 Calm 10.00 Fair CLR 23 22 96% NA NA 30.35 1028.1

Odometer 12C: 37.0mi

Z4. Average/max heart rate = 156/174

Today felt pretty good, although I didn't expect it. That rest day was useful. Off to work.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:36 08:36 08:36 08:36 1.00
1.00 17:29 08:53 08:53 08:45 2.00
1.00 25:32 08:03 08:03 08:31 3.00
1.00 33:56 08:24 08:24 08:29 4.00
0.62 39:13 05:17 08:31 08:29 4.62

Wednesday, December 12, 2012

4.38mi, 40:00, 12 DEC 12, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"

WX at 05:55 NW 6 10.00 Fair CLR 39 26 60% 35 NA 30.33 1027.4

Odometer 12B: 186.7mi

Z3 high. Average/max heart rate = 148/163

Dead legs that only slightly abated by the last mile and a half. Tomorrow will be a rest day. At least I got in 7 hours of sleep which was pretty important. Otherwise...meh.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:39 08:39 08:39 08:39 1.00
1.00 18:15 09:36 09:36 09:07 2.00
1.00 27:04 08:49 08:49 09:01 3.00
1.00 36:42 09:38 09:38 09:11 4.00
0.38 40:00 03:18 08:41 09:08 4.38

Tuesday, December 11, 2012

4.63mi, 41:24, 11 DEC 12, Springfield, Virginia

iThink: Rush, "Middletown Dreams"

WX at 05:55 NW 7 10.00 Light Rain FEW049 OVC070 45 38 75% 41 NA 29.88 1011.9 0.01

Odometer 12C: 32.3mi

Z3. Average/max heart rate = 149/165

I was tired, but I needed to get one in. So I went, and the weather, while not perfect, was pretty good. Next time I should probably not run facing headlights in darkness, though.

At least it's something, and while not fast, it wasn't particularly slow. I'm trying to assess whether I've begun overtraining because while my legs didn't feel particularly dead today, they didn't have a whole lot of extra energy going uphill either.

At least the shoes feel like they're breaking in.  The one thing I can say about the Gel-Neo33s is that they break in well, but it takes them something along the order of 50 miles to do it.  I don't think I've ever had a pair of these that felt quite right immediately out of the box, although they seemed to be pretty good (and remarkably consistent) through 400 miles, at which point I decided to toss them, to some extent because of the way my knees felt after running in them at that point.  My knees don't hurt as bad right now, but I'll see later today going up and down stairs.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:01 09:01 09:01 09:01 1.00
1.00 17:55 08:54 08:54 08:58 2.00
1.00 27:02 09:07 09:07 09:01 3.00
1.00 35:54 08:52 08:52 08:58 4.00
0.63 41:24 05:30 08:44 08:57 4.63

Monday, December 10, 2012

A measure of acceptance, however small

For those that we have lost in the past, and for those that we are burying today, we must remember, there is a higher purpose. Heavenly father, grant us the strength, the wisdom, and above all, a measure of acceptance, however small.

I was watching The Majestic (yes, the 2001 Jim Carrey film) with the kids a bit this past weekend and realized that's another one of the films that I don't think I'll be able to watch again, not for a while. The character he plays is mistaken for someone from a town who didn't come back from World War II, and the film involves a plot arc that involves bringing hope back to a town.  I had to stop watching for a while because I was having a hell of a time trying to explain the historical setting for that film to my kids without losing it.

That's when I realized that I lost my faith a while back, and that giving anyone hope is about one of the last thing I want to do right now.

I'm not sure where this sustained malaise comes from, and why I can't seem to let it go, but the fact remains that it picks really goddamn inconvenient times to rear its ugly head.

And so, it is with some regret that I remember the Prayer to the Cloud of the Unknowing.  It's not from any real religion, and I'm still a diehard atheist, but it's been on my mind, a bit.  The reasons that bring it up have been on my mind a bit more.

I know cognitively it's not the same.  It's not the cognitive part that grinds away at me.

I don't miss my faith.  But I do miss my sense of hope.  A lot.

Sunday, December 09, 2012

6.25mi, 64:38, 9 DEC 12, Springfield, Virginia

iThink:
The Connells, "Fun & Games"
Iron Maiden, "Aces High"

WX at 11:55 Vrbl 5 10.00 Overcast OVC015 53 48 84% NA NA 30.14 1021.0

Odometer 12B: 182.3mi

Z2-Z3. Average/max heart rate = 141/163

My legs really felt beat up after yesterday's not-long long run. I still needed to get something in today for the inevitable rest day that would ensue later during the work week. Today was going to be a day of light wogging, but going up and down hills ensure that it wasn't entirely light. I paid more attention to heart rate than speed today.

Whether it pays off later is not really as big a deal as ensuring today wasn't a "do nothing but eat" day.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:01 11:01 11:01 11:01 1.00
1.00 21:07 10:06 10:06 10:33 2.00
1.00 31:51 10:44 10:44 10:37 3.00
1.00 41:35 09:44 09:44 10:24 4.00
1.00 50:51 09:16 09:16 10:10 5.00
1.00 61:44 10:53 10:53 10:17 6.00
0.25 64:38 02:54 11:36 10:20 6.25

Saturday, December 08, 2012

8.0mi, 70:29, 8 DEC 12, Springfield, Virginia

iThink:
Bear McCreary, "Apocalypse"

WX at 09:55 SW 3 7.00 Overcast OVC004 50 50 99% NA NA 29.97 1015.1

Odometer 12C: 27.7mi

Z3-Z4. Average/max heart rate = 156/176

I felt like crap today. I'm nto sure if it's because of the amount of walking this past week or if I'm just tired. I didn't feel like going the full 10, so I only went 8 today. Meh.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:53 08:53 08:53 08:53 1.00
1.00 18:06 09:13 09:13 09:03 2.00
1.00 27:16 09:10 09:10 09:05 3.00
1.00 35:52 08:36 08:36 08:58 4.00
1.00 44:47 08:55 08:55 08:57 5.00
1.00 53:05 08:18 08:18 08:51 6.00
1.00 61:36 08:31 08:31 08:48 7.00
1.00 70:29 08:53 08:53 08:49 8.00

Thursday, December 06, 2012

5.02mi, 43:44, 6 DEC 12, Springfield, Virginia

iThink:
Jackson Browne, "Fountain of Sorrow"
Bob Mould, "Silver Age"

WX at 05:55 Calm 10.00 Fair CLR 33 21 61% NA NA 30.36 1028.2

Odometer 12B: 176.0mi

Z3 high. Average/max heart rate = 155/173

I am going to sleep too late. It was rough trying to get out the door on four hours of sleep, but necessary. Today's run felt okay, although I haven't been doing much the last two weeks.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:54 08:54 08:54 08:54 1.00
1.00 17:50 08:56 08:56 08:55 2.00
1.00 26:05 08:15 08:15 08:42 3.00
1.00 34:50 08:45 08:45 08:43 4.00
1.02 43:44 08:54 08:44 08:43 5.02

Tuesday, December 04, 2012

4.65mi, 40:58, 4 DEC 12, Springfield, Virginia

iThink:
Bob Mould, "The Descent"
Bear McCreary, "The Differently Sentient"

WX at 05:55 Calm 10.00 Mostly Cloudy BKN110 49 49 97% NA NA 30.23 1023.7

Odometer 12B: 171.0mi

Z3 high-Z4. Average/max heart rate = 155/169

My seething rage remains. In spite of only sleeping four and a half hour, I woke up wide awake and could not get back to sleep. So I decided to take advantage of the warm weather and got at it. Not a stellar run by any measure, but a pretty good one, and one I needed.

Not sure why Bear McCreary's "The Differently Sentient" came up - although the intermittent cloud cover and moonlight might have something to do with it.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:43 08:43 08:43 08:43 1.00
1.00 17:50 09:07 09:07 08:55 2.00
1.00 26:16 08:26 08:26 08:45 3.00
1.00 35:06 08:50 08:50 08:47 4.00
0.65 40:58 05:52 09:02 08:49 4.65

Monday, December 03, 2012

One good deal after another

I've gotten a well-deserved reputation amongst my peers for being a pretty cranky guy with a cynical streak.  Some days are worse than others, and today was a day where "I survive entirely on caffeine and hate" was pretty fucking apropos.

I went up to the roof to clean out the gutters, one of which had fouled with leaves.

The OPFOR Commander was looking to pull down cables, and said that the white cables coming out of the second floor belonged to "the FiOS box."  Now that tells me pretty fucking unequivocally that the cables run to a service that we don't own.  Thus, I took the pruning shears and I cut those fuckers.

Too bad they were actually connected to a cable box that connects the entire second floor of the house and they were attached to a box that said "Cox" on them, not "Verizon."  So when CDROPFOR tells me the phone and internet went out, it makes perfect sense that I killed the connection to the internet, because it killed the connection to our router, which controls IP phone and internet.  I was talking to a neighbor when she told me, and decorum precluded my bellowing out "jesus titty fucking christ" as is my custom.

So I ended up having to disconnect the router and cable modem and run them from one place to another to try to reestablish some veneer of network and phone.

I could be accused of unnecessarily flying off the handle, but when I do something based on incorrect information that was patently wrong, I get a white-hot motherfucking case of the ass.  I think part of this is my past as a jumpmaster, where there is ZERO tolerance for incorrect nomenclature because it'll get people fucking killed out of negligence.  So I harp pretty hard on calling shit exactly what it is, without equivocation.  It is one of my most notorious vices, but I have my reasons, so fuck off.

CDROPFOR accuses me of not getting bent out of shape when shit really goes bad, and flying off the handle for shit that's not that consequential.  Maybe so.  But when shit is really bad, intemperate rage is counterproductive.  At that point, you have to execute or you are truly hosed.  You can nurse the rage later after you are done.  The other part is that she told me information that was patently flat out wrong, and preventably so.  I could be accused of holding grudges, but I generally don't do forgiveness.  I do a lot of wrath, though.

Years of heavy weapons fire and jumping out of planes also requires most people to sound off when they talk to me.  I grow tired of telling people "I can't hear you," and after a while, I just think "fuck it."

After that, I had to go see my parents, who were understandably butthurt that I didn't call them when I said I was coming over.  Part of this is my general lack of desire to tell my kids to ruck up, get dressed, put their asses in the car and fucking drive over.  Part of it is the lengthy list of shit I have to get done because my inclination to do so after I come home from work is pretty much zero.  I decided to get certain things done but I wasn't passing up a long run on Sunday morning.  Since I have no rational reason to kill an hour on Sunday mornings dressed up, I do my own thing, and that long run was therapy as much as exercise.  So I got to hear my parents tell me about all the things they wish I did since I was in the area, and at some point I had to tell my parents my philosophy on vacation, in that usually work is so exhausting that all I want to do on vacation is sit at home, read a book, watch TV, and drink a lot of beer.  I left out the parts about scratching my nuts and reading porn.  They also get a little butthurt when I describe my embrace of being a Necessary Evil.  There is a certain divide between me and other members of my family, but I also find, in my advanced age, that if I don't care about something, I really don't give two flying shits.  I also find that if I don't have much reason to talk to someone, then I don't have a goddamn thing to say to them.  I could try to be ingratiating, but lately, I just don't give a fuck.

The trifecta is the obligation to put up x-moose shit on the house and some tree-like object inside the house.  There is no small irony in the fact that I've been a diehard atheist for the last 25 years and yet it falls to me to put that shit up.  That is backburner until this gets fixed.

The only bright side is that I got to Total Wine one minute before they closed and I scarfed a 12-pack of Sierra Nevada Pale Ale, a beer that I hadn't had in a while, but realized was pretty appropriate since its title precipitated one of the most colossal ass-chewings I've ever gotten in my life.  Pretty good beer, too.

So yeah, I survive entirely on caffeine and hate.  At least today.  And, in about 90 seconds, some Jameson's Special Reserve.  I should probably reload on something less refined, like bourbon, but I haven't had occasion to get to the booze store to reload special munitions lately and those are segregated from conventional munitions in the State of Virginia.

Sunday, December 02, 2012

11.67mi, 102:40, 2 DEC 12, Springfield, Virginia

iThink:
MaX, "Aim"
Nikolai Rimsky-Korsakov, "Russian Easter Overture"

WX at 10:55 Calm 6.00 Fog/Mist FEW005 42 42 99% NA NA 30.32 1027.0
WX at 09:55 Calm 0.50 Fog VV002 39 39 99% NA NA 30.35 1028.1


Odometer 12C: 19.7mi

Z3-Z4. Average/max heart rate = 158/171

Long run, one that I was meaning to do yesterday but got caught up with a few things related to the younger daughter's school.

At least it finished okay, since it started rough. The first part of the run was a bit cold, but shorts and two shirts was about the right level of snivel gear.

Splits
SGMT AGGREG SEGMT PERMI AVGPC DIST
1.00 008:55 08:55 08:55 08:55 1.00
1.00 018:00 09:05 09:05 09:00 2.00
1.00 027:06 09:06 09:06 09:02 3.00
1.00 035:39 08:33 08:33 08:55 4.00
1.00 044:36 08:57 08:57 08:55 5.00
1.00 053:27 08:51 08:51 08:54 6.00
1.00 062:07 08:40 08:40 08:52 7.00
1.00 070:44 08:37 08:37 08:50 8.00
1.00 079:39 08:55 08:55 08:51 9.00
1.00 088:06 08:27 08:27 08:49 10.00
1.00 096:51 08:45 08:45 08:48 11.00
0.67 102:40 05:49 08:41 08:48 11.67

Thursday, November 29, 2012

4.41mi, 39:01, 29 NOV 12, Springfield, Virginia

iThink:
ATB, "Ecstasy"
Maritime, "Pearl"

WX at 05:55 Calm 10.00 Fair CLR 23 21 92% NA NA 30.42 1030.5

Odometer 12B: 166.4mi

Z3 high. Average/max heart rate = 155/175

I'll see if my knees hurt any less because I wore newer shoes today. Nothing ambitious, but I do need to institutionalize this running in the morning stuff because I doubt I'll get much done later otherwise. If it's the first thing during the day, then it'll do what I need it to do.

It was significantly colder this morning, and it had dropped from 32F when I started to 23F by the time I finished. Hrm.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:50 08:50 08:50 08:50 1.00
1.00 18:05 09:15 09:15 09:02 2.00
1.00 26:29 08:24 08:24 08:50 3.00
1.00 35:28 08:59 08:59 08:52 4.00
0.41 39:01 03:33 08:40 08:51 4.41

Wednesday, November 28, 2012

4.45mi, 39:54, 28 NOV 12, Springfield, Virginia

iThink:
Jenn Grant, "Oh My Heart"

WX at 05:55 NW 7 10.00 Overcast OVC045 38 26 62% 33 NA 30.30 1026.3

Odometer 12A: 401.4mi

Z3. Average/max heart rate = 152/171

For me to get in a run during the week is going to require me to wake up at 4:45am. Not sure if I'm fully prepared to do it, but I might not have any other choice.

Today was not particularly fast, but part of that might be due to the fact that I was running it in the dark and I don't normally run this early in the morning. I'm not that particularly concerned about it since I don't have to do anything that requires significant speed until next spring. At this point it's all maintenance.

For having 400 miles on them, these shoes don't feel very dead. That might be a function of the Gel Neo-33 being a lower-drop shoe.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:00 09:00 09:00 09:00 1.00
1.00 18:22 09:22 09:22 09:11 2.00
1.00 26:55 08:33 08:33 08:58 3.00
1.00 35:58 09:03 09:03 09:00 4.00
0.45 39:54 03:56 08:44 08:58 4.45

Sunday, November 25, 2012

8.0mi, 72:22, 25 NOV 12, Springfield, Virginia

iThink:
MxPx, "I Will Follow"
Rush, "Middletown Dreams"

WX at 09:55 W 3 10.00 Mostly Cloudy BKN100 BKN120 38 18 44% NA NA 30.11 1019.9

Odometer 12A: 396.9mi

Z3. Average/max heart rate = 153/169

I was in the mood for a long run but I wasn't sure how my body was going to feel. I was definitely a bit tight at the beginning as I think I'm still recovering from the concentrated running of the last few days, but by the time I got to mile 3, things were pretty good.

Today, while a long run, was not a day for redlining the run, so I ran just above aerobic threshold, and the average HR was pretty representative of most of the run.

I don't think there would've been any benefit gained from going hard beyond the distance today.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:02 09:02 09:02 09:02 1.00
1.00 18:33 09:31 09:31 09:16 2.00
1.00 28:03 09:30 09:30 09:21 3.00
1.00 36:54 08:51 08:51 09:13 4.00
1.00 46:01 09:07 09:07 09:12 5.00
1.00 54:34 08:33 08:33 09:06 6.00
1.00 63:02 08:28 08:28 09:00 7.00
1.00 72:22 09:20 09:20 09:03 8.00

Saturday, November 24, 2012

4.46mi, 39:09, 24 NOV 12, Springfield, Virginia

iThink:
PSY, "Gangnam Style"
The Sisters of Mercy, "Temple of Love" ('92 remix)

WX at 08:55 NW 16 G 21 10.00 Overcast OVC049 39 18 43% 30 NA 29.99 1015.9

Odometer 12A: 388.9mi

Z4. Average/max heart rate = 154/171

Fast run for reasons of time that was later squandered because I farted around too long trying to get the run logged. Oops.

At least I felt up to the run, although some uphills were rough.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.49 04:23 04:23 08:57 08:57 0.49
1.00 13:18 08:55 08:55 08:56 1.49
1.00 22:28 09:10 09:10 09:01 2.49
1.00 31:12 08:44 08:44 08:56 3.49
0.97 39:09 07:57 08:12 08:47 4.46

Friday, November 23, 2012

4.58mi, 44:29, 23 NOV 12, Springfield, Virginia

iThink:
Mason Daring, "Spider"

WX at 11:55 S 8 10.00 Fair CLR 57 29 34% NA NA 29.93 1013.6

Odometer 12A: 384.4mi

Z3. Average/max heart rate = 148/163

Today was a day that I should go run, but for whatever reason didn't want to, since I went for a long run yesterday. However, until I figure out a satisfactory solution to working out during the workweek, all weekend days need to be spent on the run because I'm virtually guaranteed a rest day from Monday to Friday.

Easy recovery run, and that was probably about all I was good for today.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 19:43 09:56 09:56 09:51 2.00
1.00 29:41 09:58 09:58 09:54 3.00
1.00 39:00 09:19 09:19 09:45 4.00
0.58 44:29 05:29 09:27 09:43 4.58

Thursday, November 22, 2012

10.66mi, 95:55, 22 NOV 12, Springfield, Virginia

iThink:
Above and Beyond pres. Oceanlab, "On A Good Day"
Let's Active, "Ornamental"
Let's Active, "Room With A View"
The Connells, "Fun & Games"
Iron Maiden, "Aces High"

WX at 09:55 Calm 10.00 Fair CLR 50 31 48% NA NA 30.28 1025.8

Odometer 12A: 379.8mi

Z3 start, Z4 finish. Average/max heart rate = 165/180

I decided I was going to go for a long run today, but wasn't sure if I wanted grind out 10 or more. I felt pretty rough after walking to Fort Myer from the Pentagon the last two days, partly because the buses only run hourly and it would take less time to walk than to ride the bus, and I needed the exercise.

That highlights how poorly my boots really fit for that kind of activity, which is not very damn encouraging.

I felt better after the four-mile mark, but the last mile, mostly rolling hills, went pretty ugly. No matter. The Garmin ForeRunner says I burned 1559 calories on that run, lard I could well afford to lose, although I wasn't running at a level of effort (if not pace) that really lent itself to burning fat since I was averaging from 161 to 175 bpm after mile 4.

Running downhill, though, was a useful experiment in pace and stride, and I could go a pretty solid 8:15/mi for a while, which was gratifying.

Now I will eat Thanksgiving dinner with no guilt.

Big fat Let's Active shout out, running through the fall scenery that took me back to my teenage years when I ran cross-country and had not yet lost my innocence.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:49 08:49 08:49 08:49 1.00
1.00 18:09 09:20 09:20 09:04 2.00
1.00 27:24 09:15 09:15 09:08 3.00
1.00 36:01 08:37 08:37 09:00 4.00
1.00 45:04 09:03 09:03 09:01 5.00
0.34 48:11 03:07 09:10 09:01 5.34
1.00 56:59 08:48 08:48 08:59 6.34
1.00 65:52 08:53 08:53 08:58 7.34
1.00 74:41 08:49 08:49 08:57 8.34
1.00 83:34 08:53 08:53 08:57 9.34
1.00 92:50 09:16 09:16 08:59 10.34
0.33 95:55 03:05 09:21 08:59 10.67

Tuesday, November 20, 2012

Informal work

Ordinarily, an absence of posts on the runlog might indicate that I've been slacking.  That's the case only inasmuch as I haven't run.  What I've been doing is walking my ass off the last week as I commute to my new job in the Pentagon.

I will never complain about walking to a parking spot ever again.

The difficulty of parking a vehicle around the Pentagon led me to drive to Fort Myer today, then ride the bus back.  Sitting around for over half an hour waiting for the bus to arrive meant that I decided not to take the bus back and I decided to walk.  The other guys at the office said it takes about 45 minutes, so I decided to hoof it.  Gmap Pedometer says 2.34mi, so that explains my feeling rather chuffed at the end of today.

I still need to figure out a better solution.

Sunday, November 18, 2012

5.71mi, 52:48, 18 NOV 12, Springfield, Virginia

iThink:Porter Robinson, "Language" (Koncept Remix)

WX at 09:55 Calm 10.00 Fair CLR 48 35 61% NA NA 30.61 1036.8

Odometer 12A:369.1mi

Z3. Average/max heart rate = 152/168

Easy run after yesterday. My knees hurt, as is usually the case, but today felt okay. The weather was good and I felt mostly unambitious.  But I needed to get in a run, just while I can.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:51 09:26 09:26 09:26 2.00
1.00 28:34 09:43 09:43 09:31 3.00
1.00 37:36 09:02 09:02 09:24 4.00
1.00 46:40 09:04 09:04 09:20 5.00
0.71 52:48 06:08 08:38 09:15 5.71

Saturday, November 17, 2012

6.35mi, 53:09, 17 NOV 12, Springfield, Virginia

iThink:
Rush, "Middletown Dreams"
Rush, "Emotion Detector"

WX at 09:55 Vrbl 3 10.00 Fair CLR 49 26 41% NA NA 30.59 1036.3

Odometer 12A: 362.4mi

Z3 start, Z4 finish. Average/max heart rate = 162/176

First run since Wednesday. I was so busy trying to get my stuff in order as I finished up JCWS that I didn't get a chance to do much other than just get stuff done.

Not many other runners - but when I was around other runners, I tended to run faster. Nothing new.

I am home.  That is all.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:21 08:21 08:21 08:21 1.00
1.00 17:21 09:00 09:00 08:41 2.00
1.00 26:20 08:59 08:59 08:47 3.00
1.00 34:12 07:52 07:52 08:33 4.00
1.00 42:03 07:51 07:51 08:25 5.00
1.00 50:27 08:24 08:24 08:24 6.00
0.35 53:09 02:42 07:43 08:22 6.35

Wednesday, November 14, 2012

6.0mi, 51:25, 14 NOV 12, Norfolk, Virginia

iThink: Iron Maiden, "Aces High"

WX at 06:51 N 20 G 28 10.00 Fair CLR 43 33 48 43 68% 34 NA 30.44 1030.6

Odometer 12A: 356.0mi

Z3 first leg, Z4 second leg. Average/max heart rate = 157/172

I woke up later than I probably should've, but I was tired, and I went to sleep late last night since I was trying to grind on the book manuscript, which is done less a few pages. So much for returning to normalcy after finishing the dissertation.

First 2.97 was preparatory, after which I took a brief pit stop, then headed back out in earnest. I would've liked to have gone 4 for the second leg, but I was largely out of time. Maybe tomorrow morning if I wake up early enough.

The weather was certainly nice enough, if one disregards the gusty winds. Otherwise it doesn't get much nicer than this for running work.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:01 09:01 09:01 09:01 1.00
1.00 18:06 09:05 09:05 09:03 2.00
1.00 26:44 08:38 08:38 08:55 3.00
1.00 35:09 08:25 08:25 08:47 4.00
1.00 43:35 08:26 08:26 08:43 5.00
1.00 51:25 07:50 07:50 08:34 6.00

Tuesday, November 13, 2012

3.0mi, 28:00, 13 NOV 12, Norfolk, Virginia

iThink:
Death Cab for Cutie, "Transatlanticism"
New Order, "Dream Attack"

WX at 06:51 S 5 10.00 A Few Clouds FEW049 62 59 65 61 90% NA NA 30.19 1022.3

Odometer 12A: 350.0mi

Z3 low. Average/max heart rate = 150/160

Warmer than usual today, overcast since I think it's going to rain like hell. I felt like crap today, and I'm not sure it was just related to die, I think it was a delayed reaction to my 8 mile run two days ago.

I was also thinking about someone I'd known in high school who committed suicide this past year, not too long after her mother had died of cancer. I didn't know about it, but chanced across it and realized it was the same person. That's why the second iThink is New Order's "Dream Attack," to which I listened a lot when I was a senior in high school, riding back from the state cross-country meet, and she was sitting behind me.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:51 09:26 09:26 09:26 2.00
1.00 28:00 09:09 09:09 09:20 3.00

Sunday, November 11, 2012

My other touchstone for today

Through this pilgrimage
may you illumine
the battle's grace
the noble face
of those who fought
May your footsteps
where blood was found
turn that ground
to wide forgiveness
And heal and free
those left behind
deep peace find
that passes understanding
Blessed are the peacemakers
Into sunlight they marched,
Into dog day, into no saints day,
And were cut down.
They marched without knowing
How the air would be sucked from their lungs,
How their lungs would collapse,
How the world would twist itself, would
Bend into the cruel angles.
 Jean Ponder Allen, “A Prayer for the Journey to the Battlefield"

Ponder's husband, LTC Terry Allen, was killed in action while in command of the 2d Battalion, 28th Infantry in Vietnam.  I visited Arlington National Cemetery today, something I'd been meaning to do since I came here.  I was there with my younger daughter, and explained some of the stories behind the people I visited there to her.

The full text of the Ode of Remembrance

With proud thanksgiving, a mother for her children,
England mourns for her dead across the sea.
Flesh of her flesh they were, spirit of her spirit,
Fallen in the cause of the free.

Solemn the drums thrill: Death august and royal,
Sings sorrow up into immortal spheres.
There is music in the midst of desolation,
And a glory that shines upon her tears.

They went with songs to the battle, they were young.
Straight of limb, true of eyes, steady and aglow.
They were staunch to the end against odds uncounted,
They fell with their faces to the foe.

They shall not grow old, as we that are left grow old:
Age shall not weary them, nor the years contemn.
At the going down of the sun and in the morning,
We will remember them.

They mingle not with their laughing comrades again;
They sit no more at familiar tables at home;
They have no lot in our labour of the daytime;
They sleep beyond England's foam.

But where our desires are and our hopes profound,
Felt as a well-spring that is hidden from sight,
To the innermost heart of their own land they are known,
As the stars are known to the night.

As the stars will be bright when we are dust,
Moving in marches upon the heavenly plain;
As the stars that are starry in the time of our darkness,
To the end, to the end, they remain.

Laurence Binyon, "For the Fallen"

8.0mi, 68:27, 11 NOV 12, Springfield, Virginia

iThink: Freespace Blue Planet: AoA Soundtrack - Aim

WX at 08:55 Calm 10.00 Fair CLR 48 43 82% NA NA 30.47 1032.0

Odometer 12C: 8.0mi

Z4. Average/max heart rate = no reading

Today is Veteran's Day, and I needed to go for a run. So I went for about 8, about what I felt pretty comfortable doing. The weather was about as good as it gets, and I went out wearing no snivel gear, which worked out perfectly.

Unfortunately, I left my Garmin ForeRunner at Norfolk. Oops. Thankfully, I did a map-out with www.gmap-pedometer.com and it worked as well as it has always done.

But today feels different than most other Veteran's Days. And I don't know why.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.08 17:53 17:53 08:36 08:36 2.08
1.92 34:38 16:45 08:42 08:39 4.00
1.92 51:00 16:22 08:33 08:37 5.92
2.08 68:27 17:27 08:23 08:33 8.00

Friday, November 09, 2012

8,000m on Concept2 Model D, 34:28.7, 9 NOV 12, Norfolk, Virginia

iThink: Death Cab for Cutie, "Transatlanticism"

WX at 06:59 NW 9 10.00 Fair CLR 43 32 46 42 65% 38 NA 30.18 1022.0

Odometer 12A: 346.5mi equivalence

Z4.  Average/max heart rate = 156/175

Today was a perfect day for running.  I probably should've gone, but I wanted to row after yesterday's long run.  I felt surprisingly good, though, and pleasantly went a bit faster than I expected.

Most of the erg was spent at what I consider normal training intensity, about the same pace in between aerobic and anaerobic threshold, but the last 500m I, perhaps unwisely, decided to try to get my time under 34:30 as I was originally anticipating erging only about 35:00.

As usual, I'm the only yahoo on the Concept2.  Works for me as there's only one.

Splits
Distance:    8000
Time:    34:28.7
Avg/500m:    02:09.3
Drag Factor:    124
Per Mile:    00:06:56

Thursday, November 08, 2012

8.38mi, 75:10, 8 NOV 12, Norfolk, Virginia

iThink:
Rush, "Middletown Dreams"
Mason Daring, "Spider"
Rush, "Emotion Detector"

WX at 05:59 NW 16 10.00 Mostly Cloudy BKN020 BKN035 42 33 71% 34 NA 29.93 1013.4

Odometer 12A: 346.0mi

Z3 start, Z4 finish. Average/max heart rate = 157/175

After yesterday's spin, I needed to go for a long run, so I did. I wasn't sure how far it was going to be, but I wanted to run more than 8mi, so I did, and it wasn't so unpleasant after the first 3.5mi, which is about how long it took me to get fully warmed up. I knew it was going to be a little rough, but once I got through the start, I figured I'd be okay.

I know I've gained back the weight I'd lost before I came to Norfolk, which is unfortunate, but I sort of expected would happen. Working out was a very distant priority behind my book manuscript. At least I ran mostly negative splits today.

As to today's iThink, there was a certain bitter disillusionment I felt at starting this morning, which is why "Middletown Dreams" came up. I'd watched part of From the Earth to the Moon last night as I was working on the manuscript, which explained the second (it's borderline criminal that Mason Daring's work on that show never saw a proper soundtrack release). The last one follows "Middletown Dreams" on the album Power Windows, which I consider one of my favorites, but it has its own bitter message too.

Right to the heart of the matter
Right to the beautiful part
Illusions are painfully shattered
Right where discovery starts
In the secret wells of emotion
Buried deep in our hearts


That verse has particular importance for me as today is the OPFOR Commander's birthday.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 18:41 09:24 09:24 09:20 2.00
1.00 27:59 09:18 09:18 09:20 3.00
1.00 37:00 09:01 09:01 09:15 4.00
1.00 46:01 09:01 09:01 09:12 5.00
1.00 55:04 09:03 09:03 09:11 6.00
1.00 03:44 08:40 08:40 09:06 7.00
1.00 12:06 08:22 08:22 09:01 8.00
0.38 15:10 03:04 08:04 08:58 8.38

Wednesday, November 07, 2012

8,000m on Concept2 Model D, 35:26.6, 7 NOV 12, Norfolk, Virginia

iThink: The Psychedelic Furs, "Run and Run"

WX at 06:59    NW 20 G 29    6.00    Light Rain Fog/Mist    FEW010 BKN035 OVC045    44    40     47    44    85%    36    NA    29.85    1010.6   

Odometer 12B: 162.0mi equivalence

Z3-Z4.  Average/max heart rate = 156/169

I was all set for a long run.  After getting ready, I stepped out the door and noticed it was raining.  So much for that run - I enjoy running in the rain, but not when it's cold, windy, and wet.  Not unless I'm competing, and I'm pretty much done competing for about 6 months.

Back to the Concept2, which had footstraps - while not the OEM ones, they were good enough for today.  Nothing particularly hard, nothing particularly easy, and it took me almost 15 minutes to really settle, which was unpleasant until I finally got going.

Splits
Distance:    8000
Time:    35:26.6
Avg/500m:    02:12.9
Drag Factor:    114
Per Mile:    00:07:08

Tuesday, November 06, 2012

Record APFT, 291 points, 6 NOV 12, Norfolk, Virginia

iThink: Journey, "Only The Young"

WX at 15:59 N 18 G 25 10.00 Overcast FEW030 SCT120 OVC200 48 38 68% 41 NA 30.02 1016.6

Odometer 12A: 337.6mi

Z4 high. Average/max heart rate = no reading

I wasn't sure how things were going to go this afternoon when I took the test. I comfortably max the first two events in less than a minute for the pushups, less than 90 seconds for the situps, but I never max the run. Today was no exception, although it's the first time I've scored above 290 in just over five years. I was pleasantly surprised at the run, although I went out much too fast, and hit anaerobic threshold within the first 400m after start. The second lap reflected my jackrabbit start and the last half mile was a grit-a-thon. Still, I'm done for another 6 months.

Weigh-in was the usual festival of tape testing. Nothing new.

Long run tomorrow morning now that I'm done with having to worry about running fast.

My knees were throbbing all night long afterwards.

Splits
76 pushups in 0:47
77 situps in 1:23

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 06:54 06:54 06:54 06:54 1.00
1.00 14:32 07:38 07:38 07:16 2.00

Thursday, November 01, 2012

5,000m on Concept2 Model D, 21:51.9, 1 NOV 12, Norfolk, Virginia

iThink: Team America theme song

WX at 05:59 S 5 7.00 Mostly Cloudy SCT100 BKN150 47 38 71% 45 NA 29.73 1006.6

Odometer 12B: 161.3mi equivalence

Z3. Average/max heart rate = 148/160

The Concept2 was missing its foot straps. No matter, since nobody seems to use it here anyway. The weather was good today, but I didn't think I was up for a run after almost 9 last night, so I decided to hit the erg instead.

Maybe back to 5something on the road tomorrow. I didn't feel like doing pushups or situps either, which I probably need to do. The incline dip bar is a poor, poor substitute for a GHD machine. I can't believe I admit to missing one.

Splits
Distance:    5000
Time:    21:51.9
Avg/500m:    02:11.2
Drag Factor:    123
Per Mile:    00:07:02

Wednesday, October 31, 2012

8.89mi, 75:02, 31 OCT 12, Norfolk, Virginia

iThink:
The Lemonheads, "Steve's Boy"
The Replacements, "Left of the Dial"
Daft Punk, "Derezzed"

WX at 17:59 W 7 10.00 Mostly Cloudy SCT040 SCT060 BKN100 BKN160 53 38 57% NA NA 29.66 1004.3

Odometer 12A: 335.3mi

Z4. Average/max heart rate = 162/173

The exercise week continues unabated. I've mellowed out, a bit, and am no longer in an authority position, so I can spin my own contributions to the plan rather than trying to manage the group. I did some emergency reconstructive surgery on one of the courses of action and I think it is a better product, but I also had the misfortune of sitting in a room with someone who had checked their professionalism at the door and decided they weren't going to contribute.

I guess that's their choice, but I expect better than that of an officer of that paygrade and age. In real life, I don't have much use for those people and they're dead to me, but I'm stuck with them in school. It's regrettable because that person is actually very nice, but has a low tolerance for ambiguity and lacks the necessary skills of visualization to be very useful outside of their career field. Sad, sad, sad. That's a good indicator of someone who was promoted beyond their ability and probably should never have come here.

In any event, since I slept through 30 minutes worth of alarm snoozes, I really was that tired and I wanted to get in a long run, which this delivered in spades. What I didn't expect to do was run almost the entire run at just about anaerobic threshold, making this one of the most productive runs in a while. I just have to take it easy tomorrow.

From what I can tell, my anaerobic threshold seems to hit around 169-171 bpm. That seems about right consistent with other pacing work.

The three iThinks today were about as diverse as it seems to get.  I was thinking about how my older daughter can sing along with the first one ("Steve's Boy," the Descendents song masquerading as a Lemonheads song), I'm not sure how I settled on the Replacements, and there was a kid whose Halloween costume made him look like something out of Tron: Legacy, thus the last one, which I think is a good one, just in time to return to the Descendents/Lemonheads song  as I was returning to NSA Hampton Roads.

Some of this could also be because of my basic prediction that my relationship with said daughter may someday end the way that Bill Stevenson wrote in "Steve's Boy," a gut-wrenchingly sad song.  Not because the relationship is poisonous, but because I am that angry in general.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 07:58 07:58 07:58 07:58 1.00
1.00 16:32 08:34 08:34 08:16 2.00
1.00 25:04 08:32 08:32 08:21 3.00
1.00 33:27 08:23 08:23 08:22 4.00
1.00 41:46 08:19 08:19 08:21 5.00
1.00 50:22 08:36 08:36 08:24 6.00
1.00 58:45 08:23 08:23 08:24 7.00
1.00 07:29 08:44 08:44 08:26 8.00
0.89 15:02 07:33 08:29 08:26 8.89

Tuesday, October 30, 2012

5.56mi, 50:18, 30 OCT 12, Norfolk, Virginia

iThink:
Henry Rollins, "I Have Come to Kill You"
Team America Theme Song

WX at 08:59 S 12 G 20 7.00 Overcast BKN020 BKN040 OVC100 46 39 77% 40 NA 29.34 993.4

Odometer 12A: 326.4mi

Z3 high. Average/max heart rate = 158/169

First run in three days. Hurricane Sandy really put a cramp in my running plans. So I decided to do some sightseeing down Hampton Boulevard to see how destroyed Norfolk was. Pleasantly, not so much, but I didn't go very far, only into Larchmont. I guess I'm curious to see what Springfield looks like, especially with all the trees as potential missiles in the neighborhood.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:07 09:07 09:07 09:07 1.00
1.00 18:21 09:14 09:14 09:11 2.00
1.00 27:49 09:28 09:28 09:16 3.00
1.00 36:36 08:47 08:47 09:09 4.00
1.00 45:25 08:49 08:49 09:05 5.00
0.56 50:18 04:53 08:43 09:03 5.56

Saturday, October 27, 2012

8.58mi, 78:03, 27 OCT 12, Norfolk, Virginia

iThink:
The Cavedogs, "Leave Me Alone"
Jackson Browne, "Fountain of Sorrow"

WX at 09:59 E 22 G 30 7.00 Overcast and Breezy SCT020 BKN050 OVC200 68 60 76% NA NA 29.86 1011.2

Odometer 12B: 160.8mi

Z4. Average/max heart rate = 159/170

I ws meaning to get in a long run after eating as much as I have this week, so I decided to get at least 8 in. I predicted it would be like any other long run and I'd be running just beyond lactate threshold most of the run. Although a physical exam I had years ago stated 80% of my MHR is about 153, I can normally hold in the mid-160bpm range for a long while. I'm not sure if that's because I've been running for a long time, but it's a possibility.

Max heart rate being around 170 is normal for me on most runs, as is the average heart rate sitting around 160 when I'm pushing hard. I wasn't going very fast - but I certainly was averaging about 165 in the last few miles after the turnaround point, presumably as my legs got more tired.

Today's iThink is an accurate descriptor about a lot of things I feel about my life lately.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:02 09:02 09:02 09:02 1.00
1.00 17:55 08:53 08:53 08:58 2.00
1.00 26:41 08:46 08:46 08:54 3.00
1.00 35:33 08:52 08:52 08:53 4.00
1.00 44:30 08:57 08:57 08:54 5.00
1.00 53:37 09:07 09:07 08:56 6.00
1.00 62:58 09:21 09:21 09:00 7.00
1.00 72:36 09:38 09:38 09:04 8.00
0.58 78:03 05:27 09:24 09:06 8.58

Friday, October 26, 2012

4.13mi, 37:08, 26 OCT 12, Norfolk, Virginia

iThink: The Cavedogs, "Leave Me Alone"

WX at 05:59 N 7 6.00 Mostly Cloudy with Haze BKN008 BKN015 67 63 87% NA NA 30.11 1019.7

Odometer 12A: 320.8mi

Z3. Average/max heart rate = 153/167

Not a particularly hard run, but I was constrained as my parents visited last night and we went out to a seafood buffet where I proceeded to get my $31 worth of chow. I probably had not fully digested the gargantuan amount of chow I ate, so I felt a bit...bloated. Thus, the run. On the other hand, it's better than what I thought I'd do, which was "nothing but eat," which after a "eat until you explode" kind of meal, is probably a Bad Idea.

It was also noticeably warmer and more humid this morning, which was another contributor.

But hey, negative splits!

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:13 09:13 09:13 09:13 1.00
1.00 18:13 09:00 09:00 09:07 2.00
1.00 27:22 09:09 09:09 09:07 3.00
1.00 36:02 08:40 08:40 09:00 4.00
0.13 37:08 01:06 08:28 08:59 4.13

Thursday, October 25, 2012

5.74mi, 52:41, 25 OCT 12, Norfolk, Virginia

iThink: Basil Poledouris, "Hymn to Red October"

WX at 06:59 Calm 7.00 Fair CLR 60 56 86% NA NA 30.15 1021.0

Odometer 12A: 316.7mi

Z3. Average/max heart rate = 151/166

I woke up feeling exhausted, in spite of my do-nothing-but-eat-my-face-out-at-Indian-Restaurant day yesterday. Most of it could be chalked up to not getting enough sleep (4-5 hours doesn't really cut it for me anymore beyond a week without a commensurate increase in caffeine to keep me going and I went from 24oz of high octane french roast to 0 yesterday).

I went out because I couldn't afford more than a day off, in spite of being half-asleep during the first two miles. Not the first time, and probably won't be the last.

As usual, the second half went better, and there's generally no harm in running entirely negative splits on what was not intended to be a hard or particularly long run. It wasn't going to be a short one either.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:51 09:26 09:26 09:26 2.00
1.00 28:07 09:16 09:16 09:22 3.00
1.00 37:15 09:08 09:08 09:19 4.00
1.00 46:13 08:58 08:58 09:15 5.00
0.74 52:41 06:28 08:44 09:11 5.74

Tuesday, October 23, 2012

A memory of my past

Ironically, for a song about the heartbreak of rejection, for some reason, I always associate this with a time when I had not yet become disillusioned about the notion of someone I loved enough to do this.  That was a long, long time ago.

 
Try to breathe some life into a letter
Losing hope, never gonna be together
My courage is at it's peak
You know what I mean
How do say you're O.K. to
An answering machine?
How do you say good night to
An answering machine?

Big town's got its losers

Small town's got its vices
A handful of friends
One needs a match, one needs some ice
Call-waiting phone in another time zone
How do you say I miss you to
An answering machine?
How do say good night to
An answering machine?

I get enough of that


Try to free a slave of ignorance

Try and teach a whore about romance

How do you say I miss you to

An answering machine?
How do you say good night to
An answering machine?
How do you say I'm lonely to
An answering machine?
The message is very plain
Oh, I hate your answering machine
I hate your answering machine
I hate your answering machine...

The Replacements, "Answering Machine" 

5.67mi, 49:23, 23 OCT 12, Norfolk, Virginia

iThink:
Above and Beyond, "On A Good Day"
Background music from the Inside Lacrosse recap of the Hopkins-Virginia regular season 2012 lacrosse game. I have truly no idea why this stuck.


WX at 06:59 SW 3 7.00 A Few Clouds FEW250 56 45 67% NA NA 30.17 1021.7

Odometer 12B: 152.2mi

Z3-Z4 threshold high. Average/max heart rate = 158/174

Today was about as good as I could expect for weather; I woke up tired as I was up revising the book manuscript after having sandbagged the softball game for my seminar yesterday.

I had bigger fish to fry, and on principle, I loathe organized sports in professional military education courses. If I want to play sports, it's because I care about it. I guarantee there's not a goddamn thing that mentions softball in the Joint Task Force Master Training Guide.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:47 08:47 08:47 08:47 1.00
1.00 17:36 08:49 08:49 08:48 2.00
1.00 26:24 08:48 08:48 08:48 3.00
1.00 35:08 08:44 08:44 08:47 4.00
1.00 43:47 08:39 08:39 08:45 5.00
0.67 49:23 05:36 08:21 08:43 5.67

Monday, October 22, 2012

6.07mi, 54:45, 22 OCT 12, Norfolk, Virginia

iThink:
Bear McCreary, "One Year Later"
Iron Maiden, "Aces High"

WX at 05:59 Calm 7.00 Fair CLR 55 46 72% NA NA 30.18 1022.0

Odometer 12A: 311.0mi

Z3 low first half, Z4 up to max VO2 pace second half. Average/max heart rate = 153/173

I woke up surprisingly alert, but was slow this morning. My first lap of the NSA was a primer leg, but slow even by my standards. I took it ridiculously slow, after which I had to take a brief stop. After that stop, I went back out and ran the second lap with a vengeance. I ran out a bit to make sure I got in 6mi, and wogged the remainder back.

Average HR for the first 3 miles was 147, for the last 3 miles was 165. Probably could've gone harder, but I wasn't quite up to that level of intensity until the very end.

I was meaning to run this weekend, but was so exhausted that I didn't do anything but sleep in. I think the accumulated sleep loss finally came to a head this weekend.

I occasionally wonder if I'm still up to the physical challenges I once faced almost two decades ago and I'm pretty sure the answer is "not anymore."

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:01 10:01 10:01 10:01 1.00
1.00 19:57 09:56 09:56 09:58 2.00
1.00 29:28 09:31 09:31 09:49 3.00
1.00 37:44 08:16 08:16 09:26 4.00
1.00 46:06 08:22 08:22 09:13 5.00
1.00 54:04 07:58 07:58 09:01 6.00
0.07 54:45 00:41 09:46 09:01 6.07

Thursday, October 18, 2012

5.75mi, 52:39, 18 OCT 12, Norfolk, Virginia

iThink: The Psychedelic Furs, "Run and Run"

WX at 05:59 SE 6 10.00 A Few Clouds FEW040 54 49 83% NA NA 29.98 1015.1

Odometer 12B: 146.5mi

Z3 low-mid. Average/max heart rate = 152/161

I wasn't sure how much I was really going to run this morning. I'd had a fairly sizeable bowl of wonton soup, General Tso's chicken, and rice, along with two Labatt's Blue (for shits and giggles) and found it was still in my stomach as I hadn't eaten dinner until after 9:00pm.

I remain unapologetic, but I knew I needed to get in at least five. I was thinking about getting in eight, but I didn't feel up to that much. Tomorrow.

It is inconvenient to think about still tasting last night's dinner while I was running. Usual bumpy start but by mile 3 I felt pretty good.

Another reason for my not going 8 was my pushups and situps beforehand. 40//40//30//30//20//20. I still need to do it.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:23 09:23 09:23 09:23 1.00
1.00 18:48 09:25 09:25 09:24 2.00
1.00 28:12 09:24 09:24 09:24 3.00
1.00 37:04 08:52 08:52 09:16 4.00
1.00 46:02 08:58 08:58 09:12 5.00
0.75 52:39 06:37 08:49 09:09 5.75

Wednesday, October 17, 2012

4.08mi, 37:54, 17 OCT 12, Norfolk, Virginia

iThink: Porter Robinson, "Language"

WX at 06:59 Calm 10.00 Mostly Cloudy SCT035 BKN130 55 48 77% NA NA 30.00 1015.8

Odometer 12A: 304.9mi

Z3. Average/max heart rate = 152/158

Easy run, preceded by short pushups/situps routine of 40/30//40/30. Yes, it's PT test season.

I needed a recovery day after going two days back-to-back hard, which I may pay for later on, but the weather was the temptation for why. The weather this morning was quite nice (which is why fall is my favorite season - and maybe why I enjoyed cross-country far more than I ever did track).

It occurs to me that I've dramatically increased my weekly mileage and I didn't really notice it. I guess I should pay attention to see if I risk overtraining, which I've done in the past - although I haven't felt dead legs lately.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:22 09:22 09:22 09:22 1.00
1.00 18:48 09:26 09:26 09:24 2.00
1.00 28:02 09:14 09:14 09:21 3.00
1.08 37:54 09:52 09:08 09:17 4.08

Tuesday, October 16, 2012

6.40mi, 53:37, 16 OCT 12, Norfolk, Virginia

iThink: Iron Maiden, "The Trooper"

WX at 06:59 NW 15 7.00 Fair CLR 56 44 65% NA NA 29.90 1012.3

Odometer 12B: 140.7mi

Z3 start, Z4 finish. Average/max heart rate = 158/174

I was unsure how good I was going to feel, but after the first two miles or so, I decided to pick it up and ran in the last four miles hard. Catharsis hard in the last mile. This morning's iThink was particularly apropos, as I was wearing an old shirt from the cavalry squadron in which I'd commanded my ground cavalry troop.

The conduct of the Joint Operation Planning Process has been so pedestrian that my ire has grown a bit this week. When you have a wide variety of talent and ability, you teach to the lowest common denominator.

The bar is really fucking low.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:32 08:32 08:32 08:32 1.00
1.00 17:09 08:37 08:37 08:34 2.00
1.00 25:24 08:15 08:15 08:28 3.00
1.00 33:48 08:24 08:24 08:27 4.00
1.00 42:11 08:23 08:23 08:26 5.00
1.00 50:30 08:19 08:19 08:25 6.00
0.40 53:37 03:07 07:48 08:23 6.40

Monday, October 15, 2012

5.72mi, 49:20, 15 OCT 12, Norfolk, Virginia

iThink:
Jackson Browne, "For America"
The Smiths, "The Queen Is Dead"

WX at 05:59 SW 7 7.00 Mostly Cloudy BKN070 67 58 73% NA NA 29.93 1013.7

Odometer 12A: 300.8mi

Z3 threshold to Z4 mid. Average/max heart rate = 161/178

I brought my Garmin ForeRunner back to Norfolk, and it's easier to log runs again. Today was a big question mark. I spent almost four hours in traffic yesterday because of the construction and resultant congestion, and got to sleep much later than I wanted. Bad, bad, bad.

I'll be paying for it later and I probably need to force myself to get to sleep much earlier tonight as a matter of practical sense.

Today's run was initially at what I thought was anaerobic threshold, but I wonder if my threshold heart rate is higher now, especially based on average HR today. Or, for that matter, any day.

The Jackson Browne song that was today's predominant iThink is one of the bitterest songs about patriotism I know.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:34 08:34 08:34 08:34 1.00
1.00 17:16 08:42 08:42 08:38 2.00
1.00 25:49 08:33 08:33 08:36 3.00
1.00 34:21 08:32 08:32 08:35 4.00
1.00 43:08 08:47 08:47 08:38 5.00
0.72 49:20 06:12 08:37 08:37 5.72

Construction...

...on Interstate 64 licks my ass raw.

Camped out for a goddamn hour outside Williamsburg as the traffic converged to one lane.  Then another just short of the Hampton Roads Bridge-Tunnel where one lane was closed off for repairs.  Then having to deal with people who drive like old people fuck.

Yes, I am a bit assed up.

Because dealing with traffic and construction on what should be easy driving in on a Sunday night pretty much sucks monkey balls.

Friday, October 12, 2012

4.21mi, 37:05, 12 OCT 12, Norfolk, Virginia

iThink: Die Mannequin, "Orson Welles in 2012"

WX at 05:59 S 7 10.00 Fair CLR 54 47 77% NA NA 30.18 1022.0

Odometer 12B: 134.3mi

Z3 mid. Average/max heart rate = no reading

Easy but not quite recovery run. Had to be quick as I'd woken up later than I wanted.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
4.21 37:05 37:05 08:49 08:49 4.21

Thursday, October 11, 2012

The Epiphany

The last week of coursework has been a fairly intensive (for many) introduction to the Joint Operation Planning Process.  Having done this for a large chunk of the last decade and given that I've been employed as a training aid by the instructors here, I have done a lot of teaching of the process to my classmates.

Through this week I realized I have gotten more and more short-fuzed as we have progressed through the exercise work in class.  Some of that rage has been tamped because I was the student group leader.

I was realizing what it was that made me so angry.  It was the same reason why I'd ripped off the students' heads in the last exercise that I taught in my first year teaching at Fort Leavenworth.  Some of it was the fact that of the students I had in that exercise, some of them were incompetently stupid and unprofessionally lazy.  Some of it was the fact that it was the same thing I'd been doing in my last combat tour, every day, and I could not disassociate teaching it in peacetime from the human costs I'd associated with it.

I can't disassociate doing it again as a student, teaching it to my classmates, from the troops who died executing the campaign plan I wrote.

And yet, I have no illusions about my abilities to do this relative to almost anyone else I know.  I have become, by any reasonable standard, very, very good at something that is so unbelievably bad for my conscience that has become for me quite possibly the most personally destructive thing about my chosen profession.

It doesn't matter that there were layers of command between my former headquarters and those dead troops.  It doesn't matter that my plan wasn't the sole reason they died.  Regardless of the logic, good enough was never good enough.

I just can't let it go.

And that's why my intemperate rage continues unabated.

8.17mi, 66:39, 11 OCT 12, Norfolk, Virginia

iThink: Tangerine Dream, "Le Parc"

WX at 06:59 N 14 7.00 Fair CLR 57 38 49% NA NA 30.23 1023.5

Odometer 12A: 295.1

Z3 high first leg, Z4 time trial second leg. Average/max heart rate = no reading

Yesterday turned into a "do nothing but eat" day. Today was my penance for doing so, and it was a good one. I felt pretty good through the first leg but had to return to the room to do a pit stop. I had enough momentum where I decided to go for a total run over 8, and ran what felt like a full up time trial in the last short leg around the NSA.

I ended up having a few beers and dinner with an old high school classmate who teaches at the middle school level here in Norfolk.  It's strange to think of it having been over two decades, if only because it doesn't feel like that much time has elapsed sometimes.

This run partly makes up for this week, which has been a festival of bad nutrition, but it also makes up for last night, which is one of the few times I've been out and about while I've been at Norfolk.


Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
6.00 49:26 49:26 08:14 08:14 6.00
2.17 66:39 17:13 07:56 08:09 8.17

Tuesday, October 09, 2012

4.57mi, 42:58, 9 OCT 12, Norfolk, Virginia

iThink: Katy Perry, "Part of Me" (Jacques Lu Cont's Thin White Duke Remix) (yes, really.)

WX at 05:59 N 16 3.00 Light Rain Fog/Mist BKN005 OVC010 60 56 86% NA NA 30.08 1018.6 0.01

Odometer 12B: 129.1mi

Z3 low. Average/max heart rate = no reading

In my haste to get back, I left my Garmin ForeRunner at Springfield. Oops.

Maybe I'll do more erg sessions then this week. Also, time to start doing pushups and situps for the inevitable PT test.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
4.57 42:58 42:58 09:24 09:24 4.57

Monday, October 08, 2012

7.73mi, 67:05, 8 OCT 12, Springfield, Virginia

iThink: Die Mannequin, "Orson Welles & 2012"

WX at 09:55 Calm 10.00 A Few Clouds FEW120 47 47 99% NA NA 30.30 1026.3

Odometer 12A: 286.9mi

Z3-Z4. Average/max heart rate = 158/175

I was meaning to run yesterday, but didn't get around to it. AFter finding out today was going to be 40F, I resolved to get at it, and by the time I did, I felt I'd gone a bit over on snivel gear, but it turned out to be about right.

Best-feeling run in a while - not too slow, not too hurried, and when I was running hard, I wasn't running at what I thought was redline pace but still going.

At least the iThink accurately describes my feelings lately.

The other reason I was going to do this was because I'm going to have a Five Guys burger, fries, and a fucking metric asston of beer when I get back to Norfolk. There are many reasons, but only two that really come to mind.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:35 08:35 08:35 08:35 1.00
1.00 17:24 08:49 08:49 08:42 2.00
1.00 26:11 08:47 08:47 08:44 3.00
1.00 34:46 08:35 08:35 08:41 4.00
1.00 43:20 08:34 08:34 08:40 5.00
1.00 51:57 08:37 08:37 08:39 6.00
1.00 00:43 08:46 08:46 08:40 7.00
0.73 07:05 06:22 08:43 08:41 7.73

Friday, October 05, 2012

7.71mi, 66:30, 5 OCT 12, Norfolk, Virginia

iThink:
Iron Maiden, "Aces High"
Iron Maiden, "The Trooper"

WX at 06:59 N 7 7.00 Mostly Cloudy SCT060 BKN130 71 60 68% NA NA 30.14 1020.7

Odometer 12B: 124.5mi

Z4. Average/max heart rate = 160/175

I was up a bit later than usual, doing some homework for the Joint Forces Staff College, but I had to get out and get a run in since I slept in yesterday. That said, yesterday wasn't a Do Nothing But Eat day since I took out the STX AV8 (with mid-monster mesh and some hockey shooting strings) and played wall ball for about half an hour last night until I winged the ball over the fence of the tennis court backboard I was using for a wall. I spent another 15 minutes looking for the ball, gave up until getting a flashlight, and found it in a minute.

My Incipient Case of the Ass (tm) flared up again in a fucking monstrous way yesterday. Most of my friends who have been here figured I'd last a week or two before having a nuclear explosion of anger. That didn't happen until the end of the fourth week, but it happened because I was in a class that was supposed to introduce mission analysis as a step in the planning process.

I've done mission analysis many times, having grown up as a plans officer in a few jobs, and the spark that set me off was the instructor half-stepping through the lesson slides, not explaining much, and then giving the students a task with no standards, few sources, and no direction whatsoever.

I was thinking that we don't ask pilots to pre-flight their aircraft for the first time with just the books and no instruction, but that's in essence what we did yesterday in class and I was fucking pissed, enough for me to complain "There's no fucking way I'd teach it like that. I refuse to let fucking students sodomize themselves with goddamn cheese graters because I didn't show them what right looks like." I regret I only said that in front of half the class and alas, not the instructor.

Yet another day in the life of the school that values sports over professional competence or academics.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:36 08:36 08:36 08:36 1.00
1.00 17:14 08:38 08:38 08:37 2.00
1.00 25:46 08:32 08:32 08:35 3.00
1.00 34:34 08:48 08:48 08:39 4.00
1.00 43:08 08:34 08:34 08:38 5.00
1.00 51:48 08:40 08:40 08:38 6.00
1.00 60:35 08:47 08:47 08:39 7.00
0.71 66:30 05:55 08:20 08:38 7.71

Wednesday, October 03, 2012

4.15mi, 36:49, 3 OCT 12, Norfolk, Virginia

iThink: John Waite, "Change"

WX at 06:59 SW 5 7.00 Overcast SCT020 BKN080 OVC200 77 73 88% NA 78 30.06 1018.0

Odometer 12A: 279.2mi

Z3 high-Z4. Average/max heart rate = 155/173

Not fast, on a humid day, much more so than I'd normally expect for October. Still had to get out there. So be it. Today was harder than I expected, but that might be a consequence of yesterday's session on the erg, first one in a while.

But hey, negative splits!

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:08 09:08 09:08 09:08 1.00
1.00 18:00 08:52 08:52 09:00 2.00
1.00 26:58 08:58 08:58 08:59 3.00
1.00 35:37 08:39 08:39 08:54 4.00
0.15 36:49 01:12 08:00 08:52 4.15

Tuesday, October 02, 2012

10,000m on Concept2 Model D, 43:56.1, 2 OCT 12, Norfolk, Virginia

iThink: Above and Beyond feat. OceanLab, "On A Good Day"

WX at 05:59    E 3    3.00    Fog/Mist    SCT010 BKN030    70    67             90%    NA    NA    29.89    1012.3   

Odometer 12A: 275.1mi

Z3 start, Z4 finish.  Average/max heart rate = 156/179

After seeing the weather, and having deliberated a bit last night about doing something other than running after yesterday's long run, I decided to go hit 10,000m on the erg.  Pain, pain, pain.

Nobody else seems to want to use it, so that works for me.

I added some pseudo-GHD situps (not many, maybe 15) and GHD dips (about 15 also).  I probably should do those before going on the C2 because I left an awful lot of sweat in my wake that I had to wipe away.

I spoke with one of my classmates here and he was impressed that I hadn't had any Nuclear Explosions(tm) yet during the course that most of my friends (who had already been) had predicted.  Part of it is my role  as the student seminar leader.  Some of it is my heavy warhead suppression to avoid from really hurting the shit out of people's feelings.

We are about to enter the part of the course where we start doing some intensive planning.  Unfortunately, this plays to my greatest professional skills and the ones in which virtually everyone else is learning for the first time.  I will try to do some peer teaching and not be a complete asshole.

Splits
Distance:    10000
Time:    43:56.1
Avg/500m:    02:11.8
Drag Factor:    112
Per Mile:    00:07:04

Monday, October 01, 2012

7.34mi, 63:28, 1 OCT 12, Norfolk, Virginia

iThink:
Game Theory, "Last Day That We're Young"
Iron Maiden, "Aces High"
Iron Maiden, "The Trooper"

WX at 06:59 S 3 7.00 Overcast OVC100 65 59 81% NA NA 29.93 1013.4

Odometer 12A: 274.9mi

Z3-Z4. Average/max heart rate = 157/179

I was in a pretty fucktacular mood yesterday, so dinner ended up being a Five Guys Little Cheeseburger, Regular Fries, two bottles of New Belgium Trippel (since I wasn't going to go in for Delerium Tremens last night), and three Krispy Kreme doughnuts.

Thus, I was getting in a long run to work off my sins from the night prior.

Not stellar by any stretch, but not bad either.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:02 09:02 09:02 09:02 1.00
1.00 17:57 08:55 08:55 08:58 2.00
1.00 26:44 08:47 08:47 08:55 3.00
1.00 35:12 08:28 08:28 08:48 4.00
1.00 43:47 08:35 08:35 08:45 5.00
1.00 52:15 08:28 08:28 08:43 6.00
1.00 60:45 08:30 08:30 08:41 7.00
0.34 63:28 02:43 07:59 08:39 7.34

Friday, September 28, 2012

5.0mi, 46:20, 28 SEP 12, Norfolk, Virginia

iThink: Game Theory, "Faithless"

WX at 05:59 SW 3 7.00 Fair CLR 69 64 84% NA NA 30.08 1018.7

Odometer 12B: 116.8mi

Z3. Average/max heart rate = 146/170

I felt like complete shite this morning. I didn't feel okay until mile 4, a little late. Part of my malaise might be because of my generalized case of the ass of being in a military school that doesn't really value academics because it values softball more than professional competence.

I probably should not have watched the infantry attack scene in the second part of Birdsong in which the attacking infantry are told the artillery bombardment would have reduced the wire that then end up having to breach under direct fire.  It will not help my slowly simmering anger.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:12 09:12 09:12 09:12 1.00
1.00 18:39 09:27 09:27 09:19 2.00
1.00 28:07 09:28 09:28 09:22 3.00
1.00 37:24 09:17 09:17 09:21 4.00
1.00 46:20 08:56 08:56 09:16 5.00

Thursday, September 27, 2012

4.9mi, 43:08, 27 SEP 12, Norfolk, Virginia

iThink:
Rush, "Cold Fire"
Freespace Blue Planet: AoA Soundtrack - Razorback

WX at 06:59 SW 3 7.00 Mostly Cloudy SCT120 BKN200 67 61 81% NA NA 30.17 1021.8

Odometer 12B: 111.8mi

Z3 high. Average/max heart rate = 155/170

For thinking I wasn't going to go very hard, I ended up doing a pleasantly faster run than I anticipated. I was going a lot faster than I would've guessed for holding at what I felt to be 80% MHR. I might've gone over at times, but I never felt like I was going very hard - which is never a bad thing.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:10 09:10 09:10 09:10 1.00
1.00 17:56 08:46 08:46 08:58 2.00
1.00 26:41 08:45 08:45 08:54 3.00
1.00 35:20 08:39 08:39 08:50 4.00
0.90 43:08 07:48 08:40 08:48 4.90

Wednesday, September 26, 2012

4.26mi, 36:27, 26 SEP 12, Norfolk, Virginia

iThink:
Freespace Blue Planet: AoA Soundtrack - Aim
Game Theory, "Faithless"

WX at 05:59 Vrbl 6 7.00 Fair CLR 66 59 78% NA NA 30.19 1022.1

Odometer 12B: 106.9mi

Z4. Average/max heart rate = 157/172

Woke up later than I should've, and turned today's run into a time trial, especially in the last mile and a half. Better than nothing, though.

It's never a bad day when I run negative splits all the way through!

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:48 08:48 08:48 08:48 1.00
1.00 17:25 08:37 08:37 08:43 2.00
1.00 26:02 08:37 08:37 08:41 3.00
1.00 34:21 08:19 08:19 08:35 4.00
0.26 36:27 02:06 08:05 08:33 4.26

Tuesday, September 25, 2012

A memory from my youth

If there was ever a song that's been imprinted in my memory, it's this one.  It's the song that was in my mind as I graduated from high school (22 years ago) and then from college.  I'd gotten the lyrics wrong initially, creating a very different impression of the song, but the correct ones are far more apropos.

Being back in Virginia, where I grew up, has become a bit Kafkaesque.

Game Theory, "Last Day That We're Young" from Lolita Nation


Adds up a shame to leave it so unresolved
Shakes all the sheathing loose from the wire
Time's going to be a luxury now in the responsibility empire
So give me some false hope I can take seriously
Set me some road blocks I can't break through
And watch what I'll risk to get what I want
I think too much I always do

No changing your side
No thinking it's time to start things over
No favors denied
No, not on the last day that we're young

Hang up the faces, Lon Chaney, your day's gone
'Cause each one is one less chance you can win
No one can get behind what they all say
And so you lose before you begin

What was it we were always wanting?
Didn't we know we had it all?
Show me some tear-eyed beauty that disappears
Every time I might happen along
Opalesque, eye-lined, owning the day
When it comes I'll have been proven wrong

No changing your side
No thinking it's time to start things over
No favors denied
No, not on the last day that we're young

No changing your side
No thinking it's time to start things over
No favors denied
No, not on the last day that we're young

What was it we were always wanting?
Didn't we know we had it all?

Monday, September 24, 2012

5.26mi, 48:44, 24 SEP 12, Norfolk, Virginia

iThink: Oceanlab feat. Above and Beyond, "On A God Day"

WX at 05:59 N 7 10.00 A Few Clouds FEW049 63 53 70% NA NA 30.16 1021.3

Odometer 12B: 102.6mi

Z3 low-med. Average/max heart rate = 150/161

Today was intended to be a recovery run after yesterday's hard one. I think I might've gone too fast as the average HR probably should've been lower than 151, but at least it's not over 153, which is about the 80% mark.

The weather was nice, which had a lot to do with the general pleasantness of the run.

I saw a group of sailors running. Can't blame them for trying, but it was definitely tough for some.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 18:40 09:23 09:23 09:20 2.00
1.00 27:59 09:19 09:19 09:20 3.00
1.00 37:03 09:04 09:04 09:16 4.00
1.00 46:22 09:19 09:19 09:16 5.00
0.26 48:44 02:22 09:06 09:16 5.26

Sunday, September 23, 2012

7.18mi, 62:50, 23 SEP 12, Norfolk, Virginia

iThink:
Freespace Blue Planet: AoA Soundtrack - Aim
Freespace Blue Planet: AoA Soundtrack - Razorback

WX at 09:59 N 17 7.00 Mostly Cloudy BKN100 69 49 49% NA NA 30.12 1019.8

Odometer 12B: 97.4mi

Z4. Average/max heart rate = 161/183.

Today was as good a run as I could expect for waking up at 9:00 and starting late. The weather just doesn't get much nicer than this, although for running, I think I'd go for 10F less. No matter.

The run started out slow as usual, but by the end, as I was coming back onto the NSA, I decided to turn the last mile into a full effort finish, to see just how much I could push into the red zone before I crashed. I figure it's okay if I'm holding 175-180bpm just to see how much pain I can tolerate. It's also something I probably should do more to improve lactate threshold in general.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:15 09:15 09:15 09:15 1.00
1.00 18:29 09:14 09:14 09:15 2.00
1.00 27:16 08:47 08:47 09:05 3.00
1.00 35:59 08:43 08:43 09:00 4.00
1.00 44:37 08:38 08:38 08:55 5.00
1.00 53:25 08:48 08:48 08:54 6.00
1.00 61:29 08:04 08:04 08:47 7.00
0.18 62:50 01:21 07:30 08:45 7.18

Friday, September 21, 2012

8,000m on Concept2 Model D, 34:56.6, 21 SEP 12, Norfolk, Virginia

iThink:
Carly Rae Jepsen, "Call Me Maybe"
Iron Maiden, "Aces High"

WX at 05:51 Calm 10.00 Fair CLR 63 59 87% NA NA 30.06 1017.8

Odometer 12B: 90.2mi

Z2 start, Z3 high main, Z4 high finish. Average/max heart rate = 157/178

Not enough inclination for a run but after having a beer, chili con carne, and three Krispy Kremes last night, I figured 8,000m on the erg was about right.

 Ouch.

Not sure where the cognitive dissonance of today's iThink comes from.

Splits
Distance:    8000
Time:    34:56.6
Avg/500m:    02:11.0
Drag Factor:    112
Per Mile:    00:07:02

Thursday, September 20, 2012

6.77mi, 57:42, 20 SEP 12, Norfolk, Virginia

iThink:
MxPx, "I Will Follow"
Iron Maiden, "Aces High"

WX at WX at 05:51 NE 13 10.00 Overcast OVC060 67 54 63% NA NA 30.11 1019.7

Odometer 12B: 90.1mi

Z4. Average/max heart rate = 162/178

After not running yesterday and playing softball here at the Joint Forces Sports College (i.e., WAFWOT that would frankly be a lot more constructively spent studying or doing something I actually want to do), I needed to get out and do SOMETHING. So I figured I'd run over 6, which I did.

I was at a loss for a good iThink this morning and settled on the MxPx song, but I'd watched Iron Maiden Flight 666 last night on TV and the iThink was of course "Aces High." I think I know what I need to listen to in order to finish the paper I intend to mostly kill off of this weekend.

The relative absence of scenery in Norfolk remains unabated.

Oh, and fuck you Blogger for forcing the new UI.  Wankers.  I guess I get what I pay for.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:34 08:34 08:34 08:34 1.00
1.00 17:11 08:37 08:37 08:35 2.00
1.00 25:49 08:38 08:38 08:36 3.00
1.00 34:21 08:32 08:32 08:35 4.00
1.00 42:47 08:26 08:26 08:33 5.00
1.00 51:16 08:29 08:29 08:33 6.00
0.77 57:42 06:26 08:19 08:31 6.77

Tuesday, September 18, 2012

3.25mi, 30:18, 18 SEP 12, Norfolk, Virginia

iThink: various snippets of James Horner's soundtracks from Star Trek II and Star Trek III

WX at 06:51 S 13 10.00 Mostly Cloudy BKN100 73 69 87% NA NA 29.89 1012.1

Odometer 12B: 83.3mi

Z2-Z3. Average/max heart rate = 145/157

Today was supposed to be some light wogging. Yesterday's run combined with the 5k erg left me feeling more sore than usual, so I figured discretion is the better part of valor.

I have no idea where the iThink for today came from.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 09:29 09:29 1.00
1.00 18:52 09:23 09:23 09:26 2.00
1.00 28:04 09:12 09:12 09:21 3.00
0.25 30:18 02:14 08:56 09:19 3.25

Monday, September 17, 2012

5,000m on Concept2 Model D, 22:03, 17 SEP 12, Norfolk, Virginia

iThink: none.

WX at 17:51 SE 7 10.00 Mostly Cloudy FEW039 BKN065 76 63 64% NA 78 30.03 1017.0

Odometer 12B: 80.1mi

Z3 start, Z4 finish. Average/max heart rate = no reading

I was not really expecting to find a Concept2 in the gym here at Norfolk. I know it's the Navy and all, but a Concept2 is a kind of torture machine I don't normally associate with any place other than an Army gym or one catering to Crossfit enthusiasts.

So, after doing some desultory vertical chest, lower back, and abdominal work, I chanced on the C2 and decided to set it to 8,000m. Discretion prevailed and I chickened out at 5,000.

It's always hard for me to really judge what relative effort should feel like on a C2, and usually, I felt like I'm going harder than a HRM says I am. However, I wasn't wearing a HRM, so I don't know how I felt other than how I felt - which is rarely an accurate measure of work.

Still, better than not doing anything at all. Off to dinner, Target, and grocery shopping, in that order.

Splits
Distance: 5000
Time: 22:03.0
Avg/500m: 02:12.3
Drag Factor: 120
Per Mile: 00:07:06

4.18mi, 36:04, 17 SEP 12, Norfolk, Virginia

iThink: Psy, "Gangnam Style"

WX at 05:51 Calm 10.00 Overcast OVC040 68 59 73% NA NA 30.11 1019.4

Odometer 12B: 79.8mi

Z3 start, Z4 finish. Average/max heart rate = 156/179

I didn't sleep for shit last night, and I woke up with a raw peppery feeling in the back of my throat, which I've never had before.

I wanted to sleep in, but didn't, and this run started out rough. After the first two miles, though, I felt better, and by mile 3 I was fully warmed up as I was running under 8:00/mi in the last mile or so. I was lamenting the comparative lack of scenery here at the NSA. This is, after all, the Navy, and I don't think they run much.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:51 08:51 08:51 08:51 1.00
1.00 17:45 08:54 08:54 08:52 2.00
1.00 26:33 08:48 08:48 08:51 3.00
1.00 34:48 08:15 08:15 08:42 4.00
0.18 36:04 01:16 07:02 08:38 4.18

Thursday, September 13, 2012

4.94mi, 43:06, 13 SEP 12, Norfolk, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2
Paul Oakenfold, "Ready Steady Go"

WX at 06:51 Calm 10.00 Partly Cloudy SCT020 64 61 90% NA NA 30.33 1027.0

Odometer 12B: 75.6mi

Z3. Average/max heart rate = 150/164

I was unsure how hard I wanted to go this morning, as I didn't feel particularly froggy, but I wanted to take advantage of the weather we were having since I figured there'd be days to take it easy.

I think the second set of Asics Gel-Neo33s I have aren't quite broken in. The first ones are, but these don't quite feel right. I still have mixed feelings about the shoes as I'm not entirely sure I want to embrace minimalist shoes, regardless of how dogmatic their fans are.

Today was a slightly more disciplined run, although with the number of people out running on the NSA this morning, I think I was trying to show off, which is a degree of vanity I think is frankly unusual. Nonetheless, there are a lot of slow runners on the NSA. I have to remind myself cognitively from time to time that I'm not on an Army installation and I am far removed from the light infantry culture I consider one of my formative professional experiences. That applies to my class as well.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:52 08:52 08:52 08:52 1.00
1.00 17:30 08:38 08:38 08:45 2.00
1.00 26:11 08:41 08:41 08:44 3.00
1.00 34:56 08:45 08:45 08:44 4.00
0.94 43:06 08:10 08:41 08:43 4.94

Wednesday, September 12, 2012

5.32mi, 46:34, 12 SEP 12, Norfolk, Virginia

iThink: Kansas, "Spider"

WX at 05:51 Calm 10.00 Fair CLR 56 52 87% NA NA 30.31 1026.4

Odometer 12A: 237.5mi

Z3. Average/max heart rate = 153/166

Easy run, aided by the blissful 56F temperatures. I damn near did a cartwheel I was so happy at the weather. I am easily thrilled these days.

The iThink today owes solely to seeing an ad for Kansas playing at a free show at Joint Expeditionary Base Little Creek, but that was on August 24. They actually predate my music choices some.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:00 09:00 09:00 09:00 1.00
1.00 18:12 09:12 09:12 09:06 2.00
1.00 26:53 08:41 08:41 08:58 3.00
1.00 35:14 08:21 08:21 08:48 4.00
1.00 43:51 08:37 08:37 08:46 5.00
0.32 46:34 02:43 08:29 08:45 5.32

Tuesday, September 11, 2012

5.06mi, 43:22, 11 SEP 12, Norfolk, Virginia

iThink: The Connells, "Fun and Games"

WX at 05:51 NE 14 10.00 Mostly Cloudy BKN055 68 46 45% NA NA 30.20 1022.5

Odometer 12A: 232.2mi

Z3 high-Z4. Average/max heart rate = 154/168

I had briefly forgotten the importance of today's date until I was computing times for this run. Then I remembered what I'd done that morning, a run of about the same distance, when the attacks happened.

Pacing was inconsistent but I was trying to figure out what was where on the Hampton Roads Naval Support Activity (NSA), where I'm attending school for the next ten weeks.

Sometimes the time doesn't matter as much when it's all recce-in-force. Fortunately, I had my GPS to trace the actual distance run.

At least I'm doing something for the first time in a few days. I'm reminded of the few times I ran at Norfolk Academy, about 9 miles away. Flattest course in our school league for sure.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:24 08:24 08:24 08:24 1.00
1.00 17:20 08:56 08:56 08:40 2.00
1.00 26:07 08:47 08:47 08:42 3.00
1.00 34:23 08:16 08:16 08:36 4.00
1.06 43:22 08:59 08:28 08:34 5.06

Friday, September 07, 2012

6.81mi, 65:14, 7 SEP 12, Springfield, Virginia

iThink: MaX, "Aim"

WX at 09:55 E 3 10.00 Fair CLR 79 71 77% NA 82 29.96 1014.7

Odometer 12A: 227.2mi

Z4. Average/max heart rate = 156/177

Didn't start out hard, but became hard because of the heat and open sunlight. No matter. I needed to get in the run because I'm going to eat, and I need to continue to lose weight.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:15 09:15 09:15 09:15 1.00
1.00 18:37 09:22 09:22 09:18 2.00
1.00 28:41 10:04 10:04 09:34 3.00
1.00 38:18 09:37 09:37 09:34 4.00
1.00 47:36 09:18 09:18 09:31 5.00
1.00 57:48 10:12 10:12 09:38 6.00
0.81 65:14 07:26 09:11 09:35 6.81

Thursday, September 06, 2012

3.06mi, 31:00, 6 SEP 12, Springfield, Virginia

iThink: James Horner, Main Theme from Star Trek II: The Wrath of Khan

WX at 08:55 Calm 10.00 Light Rain OVC012 77 76 99% NA 78 29.88 1012.1

Odometer 12A: 220.4mi

Z3 low. Average/max heart rate = 145/173

Easy recovery run. I wished yesterday's run had happened on today's weather - since it started raining, not hard, but not light either. It was the kind of rain that is just about ideal for a long run. Alas, today was not to be if I wanted to practice the necessary direction that would prevent me from overtraining. I hope.

I have no idea what made me settle on something I haven't listened to in what has to be over a decade. I was reading something about "Mutt" Lange, which initially stuck the Corrs' "Breathless" in my mind, but I fixed that quickly.

My lack of doing anything but running is more problematic, but I'll fix that in a week.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:07 10:07 10:07 10:07 1.00
1.00 20:24 10:17 10:17 10:12 2.00
1.06 31:00 10:36 10:00 10:08 3.06

Wednesday, September 05, 2012

6.84mi, 68:05, 5 SEP 12, Springfield, Virginia

iThink: PSY, "Gangnam Style" (no shit.)

WX at 09:55 Vrbl 5 10.00 Partly Cloudy SCT018 82 72 72% NA 87 29.86 1011.2

Odometer 12A: 217.3mi

Z4. Average/max heart rate = 160/179

Today didn't start out feeling like it was going to be a hard run, but it turned into one when I realized I'd run through what I felt was most of my water reserves and started sweating in earnest. It's been a while since I've run to that degree of redline; when that happens, I have to drink a LOT of water to recover.

It's bad when I sweat enough where my shorts are soaked. I still needed to get a run in, so I did. I started a little later than I would've liked since I was waiting on the exterminator to get done in the house, while I got eaten up by mosquitoes. Today was hard enough where I started walking when my heartrate got to the high 170s. I could say I was feeling like a wimp, but I was genuinely toast after that run - and it wasn't that fast. I might've had "Gangnam Style" in my head, but I sure as shit didn't look like that this morning.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:51 08:51 08:51 08:51 1.00
1.00 18:18 09:27 09:27 09:09 2.00
1.00 27:57 09:39 09:39 09:19 3.00
1.00 38:12 10:15 10:15 09:33 4.00
1.00 48:33 10:21 10:21 09:43 5.00
1.00 59:25 10:52 10:52 09:54 6.00
0.84 68:05 08:40 10:19 09:57 6.84

Monday, September 03, 2012

5.48mi, 49:44, 3 SEP 12, Springfield, Virginia

iThink:
Dan Latarski and Kim Nagel, title music to the 1990 computer game Stellar 7
"Jester" from the PC video game Terminal Velocity
Maritime, "Tearing Up The Oxygen"
Maritime, "Pearl"

WX at 08:55 Calm 10.00 Overcast BKN010 OVC015 75 75 100% NA NA 30.06 1017.9

Odometer 12A: 210.5mi

Z4. Average/max heart rate = 157/181

Slow start, hard finish. I needed to get in a run but it was very, very humid today. By the end it was okay, like it usually is, but the start was a bit harder due to the humidity.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:54 08:54 08:54 08:54 1.00
1.00 17:48 08:54 08:54 08:54 2.00
1.00 27:11 09:23 09:23 09:04 3.00
1.00 36:23 09:12 09:12 09:06 4.00
1.00 45:42 09:19 09:19 09:08 5.00
0.48 49:44 04:02 08:24 09:05 5.48

Friday, August 31, 2012

4.29mi, 39:42, 31 AUG 12, Springfield, Virginia

iThink: ATB, "Ecstasy"

WX at 08:55 W 5 10.00 Fair CLR 77 71 81% NA 79 30.13 1020.4

Odometer 12B: 70.6mi

Z3. Average/max heart rate = 153/176

Easy run today that turned to be not as easy as I thought since it was warmer than I normally like, especially this late in the morning with the sun out. Better than nothing.

Hills continue to be the bane of my existence.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:59 08:59 08:59 08:59 1.00
1.00 18:26 09:27 09:27 09:13 2.00
1.00 28:04 09:38 09:38 09:21 3.00
1.00 37:09 09:05 09:05 09:17 4.00
0.29 39:42 02:33 08:48 09:15 4.29

Wednesday, August 29, 2012

5.02mi, 48:30, 29 AUG 12, Springfield, Virginia

iThink: R.E.M., "Driver 8"

WX at 08:55 Calm 10.00 Fair CLR 76 61 60% NA 78 30.02 1016.5

Odometer 12A: 205.0mi

Z3. Average/max heart rate = 151/176

Easy run that turned out to be not as easy as I thought due to some considerable hills on today's run route. At least I was passing by the Elder's future elementary school.

I felt better at the end, as is usual, after about the 35 minute mark. Still better than doing nothing.

I think my heavy lifting is temporarily at an end as I've moved most of the heavy boxes to the study in the house and now I'm unpacking boxes.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 19:35 10:18 10:18 09:48 2.00
1.00 29:08 09:33 09:33 09:43 3.00
1.00 38:55 09:47 09:47 09:44 4.00
1.02 48:30 09:35 09:24 09:40 5.02