iThink:
Velocity Girl, "Labrador"
Dum Dum Girls, "There Is A Light That Never Goes Out"
The Smiths, "The Draize Train"
WX at 18:29 S 8 10.00 Partly Cloudy SLP155 69 66 89% 69 29.99 1025.7
Odometer 11C: 190.6mi
Z3 high/Z4. Average/max heart rate = 159/189
I slept in this morning, knowing I was going for a run longer than 5 tonight. True to form. I felt so-so until mile 3.5 or so, at which point I started concentrating much harder on form and foot strike, looking for max efficiency. I felt pretty good the last 3 miles, so I guess it worked out. Steady negative splits all the way into the end. Arright!
I'll probably pay for this run tomorrow, but I needed to get it in today.
The research battles of the dissertation war continue.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:59 08:59 08:59 08:59 1.00
1.00 18:16 09:17 09:17 09:08 2.00
1.00 27:37 09:21 09:21 09:12 3.00
1.00 36:48 09:11 09:11 09:12 4.00
1.00 45:53 09:05 09:05 09:11 5.00
1.00 54:46 08:53 08:53 09:08 6.00
0.59 59:52 05:06 08:39 09:05 6.59
Wednesday, February 29, 2012
Tuesday, February 28, 2012
4.8mi, 43:56, 28 FEB 12, Maxwell AFB, Alabama
iThink: ATB, "Ecstasy"
WX at 17:53 N 3 10.00 Overcast BKN021 OVC030 65 61 68 62 87% 67 30.22 1023.1
Odometer 11C: 184.0mi
Z3 start, Z4 finish. Average/max heart rate = 153/169
I was feeling the lactic acid from the last two days of lifting, in a really unpleasant way.
This run helped a lot in working some of it off - which I guess is preferable to grunting in discomfort every time I got up or sat down, which was the case today.
As much as I didn't really feel like running, I sure felt a hell of a lot better when I got done. It's never really a bad sign to run mostly negative splits. The one that wasn't was because of a substantial uphill that felt curiously therapeutic when I got done with it.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:08 09:08 09:08 09:08 1.00
1.00 18:16 09:08 09:08 09:08 2.00
1.00 27:19 09:03 09:03 09:06 3.00
1.00 36:52 09:33 09:33 09:13 4.00
0.80 43:56 07:04 08:50 09:09 4.80
WX at 17:53 N 3 10.00 Overcast BKN021 OVC030 65 61 68 62 87% 67 30.22 1023.1
Odometer 11C: 184.0mi
Z3 start, Z4 finish. Average/max heart rate = 153/169
I was feeling the lactic acid from the last two days of lifting, in a really unpleasant way.
This run helped a lot in working some of it off - which I guess is preferable to grunting in discomfort every time I got up or sat down, which was the case today.
As much as I didn't really feel like running, I sure felt a hell of a lot better when I got done. It's never really a bad sign to run mostly negative splits. The one that wasn't was because of a substantial uphill that felt curiously therapeutic when I got done with it.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:08 09:08 09:08 09:08 1.00
1.00 18:16 09:08 09:08 09:08 2.00
1.00 27:19 09:03 09:03 09:06 3.00
1.00 36:52 09:33 09:33 09:13 4.00
0.80 43:56 07:04 08:50 09:09 4.80
Lifting + 2,000m on Concept2 Model E, 8:57.3, 28 FEB 12, Maxwell AFB, Alabama
iThink: None
WX at 05:53 E 7 10.00 Overcast SCT028 BKN050 OVC080 59 55 61 57 87% 58 30.30 1025.9
Odometer 11C: 179.2mi equivalency.
Z3. Average/max heart rate = ~145/~155
I was pleasantly surprised to find that my Garmin heart rate monitor strap works with a Concept2 Model E with a PM4 computer. I guess I have more reason to use a Model E now. Nothing hard, as I don't want to skew my run too badly this afternoon should I do one.
Lifting was easier, situps were harder. So it goes.
Splits
Distance: 2000
Time: 00:08:57
Avg/500m: 02:14
Drag Factor: 106
Per Mile: 00:07:12
WX at 05:53 E 7 10.00 Overcast SCT028 BKN050 OVC080 59 55 61 57 87% 58 30.30 1025.9
Odometer 11C: 179.2mi equivalency.
Z3. Average/max heart rate = ~145/~155
I was pleasantly surprised to find that my Garmin heart rate monitor strap works with a Concept2 Model E with a PM4 computer. I guess I have more reason to use a Model E now. Nothing hard, as I don't want to skew my run too badly this afternoon should I do one.
Lifting was easier, situps were harder. So it goes.
Splits
Distance: 2000
Time: 00:08:57
Avg/500m: 02:14
Drag Factor: 106
Per Mile: 00:07:12
Monday, February 27, 2012
3.0mi, 28:53, 27 FEB 12, Maxwell AFB, Alabama
iThink: Ralph Vaughan Williams, Fantasia on a Theme by Thomas Tallis (no shit.)
WX at 16:53 E 6 10.00 Overcast OVC090 68 53 59% 69 30.32 1026.4
Odometer 11C: 178.2mi
Z3 low. Average/max heart rate = 144/157
Light wogging as a recovery run, both after yesterday's run and after this morning's lifting session.
I was not quite myself after that lifting session, an indicator that I have let some things go. Time to get back on the stick.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 19:10 09:45 09:45 09:35 2.00
1.00 28:53 09:43 09:43 09:38 3.00
WX at 16:53 E 6 10.00 Overcast OVC090 68 53 59% 69 30.32 1026.4
Odometer 11C: 178.2mi
Z3 low. Average/max heart rate = 144/157
Light wogging as a recovery run, both after yesterday's run and after this morning's lifting session.
I was not quite myself after that lifting session, an indicator that I have let some things go. Time to get back on the stick.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 19:10 09:45 09:45 09:35 2.00
1.00 28:53 09:43 09:43 09:38 3.00
lifting + 2,000m on Concept2 Model E, 10:07, 26 FEB 12, Maxwell AFB, Alabama
iThink: none.
WX at 06:53 NE 5 10.00 Overcast OVC007 52 49 89% 51 30.36 1028.1
Odometer 11C: 175.2mi equivalence
Z3. Average/max heart rate = no reading
First time lifting in months. Felt like it too.
Situps went few and ugly (50, then a very unpleasant 25)
After all that, I decided to find a Concept2 (of which I could only find one) and got in an easy 2,000m.
Splits
Distance: 2000
Time: 00:10:07
Avg/500m: 02:32
Drag Factor: 117
Per Mile: 00:08:08
WX at 06:53 NE 5 10.00 Overcast OVC007 52 49 89% 51 30.36 1028.1
Odometer 11C: 175.2mi equivalence
Z3. Average/max heart rate = no reading
First time lifting in months. Felt like it too.
Situps went few and ugly (50, then a very unpleasant 25)
After all that, I decided to find a Concept2 (of which I could only find one) and got in an easy 2,000m.
Splits
Distance: 2000
Time: 00:10:07
Avg/500m: 02:32
Drag Factor: 117
Per Mile: 00:08:08
Sunday, February 26, 2012
6.8mi, 59:37, 26 FEB 12, Maxwell AFB, Alabama
iThink: ATB, "Ecstasy"
WX at 18:53 SE 7 10.00 Overcast OVC050 55 35 47% 53 30.32 1026.7
Odometer 11C: 174.2
Z4. Average/max heart rate = no reading.
Two weeks planned for dissertation research. Fortunately, I was able to score a place in the guest quarters, which is less than a half mile from the Air University Library, where I expect to be doing some substantial work.
The map in the room says the run route is 10km. 10km my ass. Not that I have a problem running 6.8mi, but I knew I was going to treat this one as a hard run since it was a distance in an unfamiliar location.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:33 08:33 08:33 08:33 1.00
1.00 17:23 08:50 08:50 08:41 2.00
1.00 26:17 08:54 08:54 08:46 3.00
1.00 35:11 08:54 08:54 08:48 4.00
1.00 43:57 08:46 08:46 08:47 5.00
1.00 52:50 08:53 08:53 08:48 6.00
0.80 59:37 06:47 08:29 08:46 6.80
WX at 18:53 SE 7 10.00 Overcast OVC050 55 35 47% 53 30.32 1026.7
Odometer 11C: 174.2
Z4. Average/max heart rate = no reading.
Two weeks planned for dissertation research. Fortunately, I was able to score a place in the guest quarters, which is less than a half mile from the Air University Library, where I expect to be doing some substantial work.
The map in the room says the run route is 10km. 10km my ass. Not that I have a problem running 6.8mi, but I knew I was going to treat this one as a hard run since it was a distance in an unfamiliar location.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:33 08:33 08:33 08:33 1.00
1.00 17:23 08:50 08:50 08:41 2.00
1.00 26:17 08:54 08:54 08:46 3.00
1.00 35:11 08:54 08:54 08:48 4.00
1.00 43:57 08:46 08:46 08:47 5.00
1.00 52:50 08:53 08:53 08:48 6.00
0.80 59:37 06:47 08:29 08:46 6.80
Saturday, February 25, 2012
4.98mi, 44:29, 25 FEB 12, Fort Leavenworth, Kansas
iThink:
Journey, "Girl Can't Help It"
Ludwig van Beethoven, Symphony No. 3 "Eroica," Scherzo-Vivace
WX at 08:53 NE 3 10.00 Fair CLR 27 15 61% 24 30.35 1028.5
Odometer 11C: 167.5mi
Z4. Average/max heart rate = 157/175
Ran this mostly past anaerobic threshold as I didn't get anything in yesterday and I probably won't tomorrow.
I was ripping my Space: Above and Beyond disks a few days ago and that might explain the T.C. McQueen Workout Video Soundtrack.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:53 08:53 08:53 08:53 1.00
1.00 17:40 08:47 08:47 08:50 2.00
1.00 26:50 09:10 09:10 08:57 3.00
1.00 35:47 08:57 08:57 08:57 4.00
0.98 44:29 08:42 08:53 08:56 4.98
Journey, "Girl Can't Help It"
Ludwig van Beethoven, Symphony No. 3 "Eroica," Scherzo-Vivace
WX at 08:53 NE 3 10.00 Fair CLR 27 15 61% 24 30.35 1028.5
Odometer 11C: 167.5mi
Z4. Average/max heart rate = 157/175
Ran this mostly past anaerobic threshold as I didn't get anything in yesterday and I probably won't tomorrow.
I was ripping my Space: Above and Beyond disks a few days ago and that might explain the T.C. McQueen Workout Video Soundtrack.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:53 08:53 08:53 08:53 1.00
1.00 17:40 08:47 08:47 08:50 2.00
1.00 26:50 09:10 09:10 08:57 3.00
1.00 35:47 08:57 08:57 08:57 4.00
0.98 44:29 08:42 08:53 08:56 4.98
Thursday, February 23, 2012
6.66mi, 60:23, 23 FEB 12, Fort Leavenworth, Kansas
iThink: Gunther and the Sun Shine Girls, "Touch Me"
WX at 07:53 S 9 10.00 Mostly Cloudy FEW070 BKN250 49 39 69% 45 29.23 989.7
Odometer 11B: 286.1mi
Z3-Z4. Average/max heart rate = 159/172
I deliberately went what I felt was just under anaerobic threshold pace, and felt okay until the usual mile 3 transition point, after which I felt pretty good.
Nothing ambitious, but I don't think I'll get a run in tomorrow, so I needed a long one today that didn't crush me flat. The fact that I hit the magic 666 point was only icing on the cake.
Looking at splits, I was gratified to run generally negative splits.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:06 09:06 09:06 09:06 1.00
1.00 18:18 09:12 09:12 09:09 2.00
1.00 27:36 09:18 09:18 09:12 3.00
1.00 36:24 08:48 08:48 09:06 4.00
1.00 45:32 09:08 09:08 09:06 5.00
1.00 54:28 08:56 08:56 09:05 6.00
0.66 60:23 05:55 08:58 09:04 6.66
WX at 07:53 S 9 10.00 Mostly Cloudy FEW070 BKN250 49 39 69% 45 29.23 989.7
Odometer 11B: 286.1mi
Z3-Z4. Average/max heart rate = 159/172
I deliberately went what I felt was just under anaerobic threshold pace, and felt okay until the usual mile 3 transition point, after which I felt pretty good.
Nothing ambitious, but I don't think I'll get a run in tomorrow, so I needed a long one today that didn't crush me flat. The fact that I hit the magic 666 point was only icing on the cake.
Looking at splits, I was gratified to run generally negative splits.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:06 09:06 09:06 09:06 1.00
1.00 18:18 09:12 09:12 09:09 2.00
1.00 27:36 09:18 09:18 09:12 3.00
1.00 36:24 08:48 08:48 09:06 4.00
1.00 45:32 09:08 09:08 09:06 5.00
1.00 54:28 08:56 08:56 09:05 6.00
0.66 60:23 05:55 08:58 09:04 6.66
Wednesday, February 22, 2012
4.99mi, 44:26, 22 FEB 12, Fort Leavenworth, Kansas
iThink:
MxPx, "I Will Follow"
The Smiths, "There Is A Light That Never Goes Out"
WX at 06:53 SW 10 10.00 Overcast OVC200 39 27 62% 32 29.59 1002.3
Odometer 11C: 162.5mi
Z4. Average/max heart rate = 157/171
This is Ash Wednesday. An excerpt from the T.S. Eliot poem of the same name:
Under a juniper-tree the bones sang, scattered and shining
We are glad to be scattered, we did little good to each other,
Under a tree in the cool of day, with the blessing of sand,
Forgetting themselves and each other, united
In the quiet of the desert. This is the land which ye
Shall divide by lot. And neither division nor unity
Matters. This is the land. We have our inheritance.
I was pretty beat, but I chumped sleep last night. First 3.5 miles went rough. Last mile was pretty good, so a much longer warmup than usual. I felt fine by the end, too bad it took 3.5 miles to get there.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:57 08:57 08:57 08:57 1.00
1.00 17:30 08:33 08:33 08:45 2.00
1.00 26:38 09:08 09:08 08:53 3.00
1.00 35:49 09:11 09:11 08:57 4.00
0.99 44:26 08:37 08:42 08:54 4.99
MxPx, "I Will Follow"
The Smiths, "There Is A Light That Never Goes Out"
WX at 06:53 SW 10 10.00 Overcast OVC200 39 27 62% 32 29.59 1002.3
Odometer 11C: 162.5mi
Z4. Average/max heart rate = 157/171
This is Ash Wednesday. An excerpt from the T.S. Eliot poem of the same name:
Under a juniper-tree the bones sang, scattered and shining
We are glad to be scattered, we did little good to each other,
Under a tree in the cool of day, with the blessing of sand,
Forgetting themselves and each other, united
In the quiet of the desert. This is the land which ye
Shall divide by lot. And neither division nor unity
Matters. This is the land. We have our inheritance.
I was pretty beat, but I chumped sleep last night. First 3.5 miles went rough. Last mile was pretty good, so a much longer warmup than usual. I felt fine by the end, too bad it took 3.5 miles to get there.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:57 08:57 08:57 08:57 1.00
1.00 17:30 08:33 08:33 08:45 2.00
1.00 26:38 09:08 09:08 08:53 3.00
1.00 35:49 09:11 09:11 08:57 4.00
0.99 44:26 08:37 08:42 08:54 4.99
Monday, February 20, 2012
4.6mi, 41:56, 20 FEB 12, Fort Leavenworth, Kansas
iThink: Limp Bizkit and DMX, "Rollin'" (Urban Assault mix)
WX at 08:53 SE 18 G 26 10.00 Mostly Cloudy FEW100 BKN250 42 30 62% 34 29.94 1014.1
Odometer 11C: 157.5mi
Z3 high-Z4. Average/max heart rate = 157/172
As before, regardless of how hard I think I'm working, the HRM says I'm working harder than I feel.
At least I got something in today.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:05 09:05 09:05 09:05 1.00
1.00 18:12 09:07 09:07 09:06 2.00
1.00 27:28 09:16 09:16 09:09 3.00
1.00 36:37 09:09 09:09 09:09 4.00
0.60 41:56 05:19 08:52 09:07 4.60
WX at 08:53 SE 18 G 26 10.00 Mostly Cloudy FEW100 BKN250 42 30 62% 34 29.94 1014.1
Odometer 11C: 157.5mi
Z3 high-Z4. Average/max heart rate = 157/172
As before, regardless of how hard I think I'm working, the HRM says I'm working harder than I feel.
At least I got something in today.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:05 09:05 09:05 09:05 1.00
1.00 18:12 09:07 09:07 09:06 2.00
1.00 27:28 09:16 09:16 09:09 3.00
1.00 36:37 09:09 09:09 09:09 4.00
0.60 41:56 05:19 08:52 09:07 4.60
Sunday, February 19, 2012
4.22mi, 41:32, 19 FEB 12, Fort Leavenworth, Kansas
iThink: ATB, "Ecstasy"
WX at 08:53 SE 8 10.00 Fair CLR 34 25 70% 27 30.13 1020.9
Odometer 11B: 279.5mi
Z3 according to HRM, Z2 according to relative effort. Average/max heart rate = 146/162
My legs were tired - I knew that. I needed to run - I knew that.
I am still trying to reconcile why my heart is working a lot harder than I feel - because at the paces I was running on level ground today, I was barely breathing hard.
The ATB was a result of trying to offset the theme song to You Can't Do That On Television, one of the most enduring TV memories of my childhood, back when children's TV didn't suck monkey balls. Not surprisingly, it wasn't an American show.
When you have episodes titled "Medicine," "Parties," "Marketing," or "Romance," it will take shit on that I will never see on, say, the Disney Channel. The show was funny, and well written. Looking at the comments, I guess I wasn't the only one who crushed on Moose from that show. I realized, only after the fact, that my first girlfriend bore more than a passing resemblance to Christine McGlade.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:58 09:58 09:58 09:58 1.00
1.00 19:23 09:25 09:25 09:41 2.00
1.00 29:33 10:10 10:10 09:51 3.00
1.00 39:23 09:50 09:50 09:51 4.00
0.22 41:32 02:09 09:46 09:51 4.22
WX at 08:53 SE 8 10.00 Fair CLR 34 25 70% 27 30.13 1020.9
Odometer 11B: 279.5mi
Z3 according to HRM, Z2 according to relative effort. Average/max heart rate = 146/162
My legs were tired - I knew that. I needed to run - I knew that.
I am still trying to reconcile why my heart is working a lot harder than I feel - because at the paces I was running on level ground today, I was barely breathing hard.
The ATB was a result of trying to offset the theme song to You Can't Do That On Television, one of the most enduring TV memories of my childhood, back when children's TV didn't suck monkey balls. Not surprisingly, it wasn't an American show.
When you have episodes titled "Medicine," "Parties," "Marketing," or "Romance," it will take shit on that I will never see on, say, the Disney Channel. The show was funny, and well written. Looking at the comments, I guess I wasn't the only one who crushed on Moose from that show. I realized, only after the fact, that my first girlfriend bore more than a passing resemblance to Christine McGlade.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:58 09:58 09:58 09:58 1.00
1.00 19:23 09:25 09:25 09:41 2.00
1.00 29:33 10:10 10:10 09:51 3.00
1.00 39:23 09:50 09:50 09:51 4.00
0.22 41:32 02:09 09:46 09:51 4.22
Saturday, February 18, 2012
6.03mi, 51:34, 18 FEB 12, Fort Leavenworth, Kansas
iThink:
The Sisters of Mercy, "Temple of Love '92"
Bear McCreary, "The Differently Sentient"
WX at 09:53 NE 12 10.00 Partly Cloudy SCT250 34 20 56% 25 30.23 1024.2
Odometer 11C: 152.9mi
Z4. Average/max heart rate = 160/177
The weather was very good - almost good enough where I would've turned back and jettisoned a layer of snivel gear.
Taking yesterday off helped, but I think sleeping 8 hours each the last two days helped a lot more.
Almost all positive splits, but the start was much, much faster than it should've been for a run of this length. Encouraging, yes, disciplined, no.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:06 08:06 08:06 08:06 1.00
1.00 16:25 08:19 08:19 08:13 2.00
1.00 24:57 08:32 08:32 08:19 3.00
1.00 33:44 08:47 08:47 08:26 4.00
1.00 42:21 08:37 08:37 08:28 5.00
1.03 51:34 09:13 08:57 08:33 6.03
The Sisters of Mercy, "Temple of Love '92"
Bear McCreary, "The Differently Sentient"
WX at 09:53 NE 12 10.00 Partly Cloudy SCT250 34 20 56% 25 30.23 1024.2
Odometer 11C: 152.9mi
Z4. Average/max heart rate = 160/177
The weather was very good - almost good enough where I would've turned back and jettisoned a layer of snivel gear.
Taking yesterday off helped, but I think sleeping 8 hours each the last two days helped a lot more.
Almost all positive splits, but the start was much, much faster than it should've been for a run of this length. Encouraging, yes, disciplined, no.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:06 08:06 08:06 08:06 1.00
1.00 16:25 08:19 08:19 08:13 2.00
1.00 24:57 08:32 08:32 08:19 3.00
1.00 33:44 08:47 08:47 08:26 4.00
1.00 42:21 08:37 08:37 08:28 5.00
1.03 51:34 09:13 08:57 08:33 6.03
Thursday, February 16, 2012
4.6mi, 44:54, 16 FEB 12, Fort Leavenworth, Kansas
iThink: Tommy Keene, "Running For Your Life"
WX at 06:53 NW 6 6.00 Fog/Mist CLR 30 28 92% 24 30.23 1024.4
Odometer 11B: 275.3mi
Z2-Z3 low. Average/max heart rate = 147/159
I wasn't sure what effort I would put in, but after running the first few feet, I decided to go for an easy recovery run. Not quite wogging, but not really running in the traditional sense.
Tomorrow, after all the goddamn black ice is gone (and the thin veneer of death that condensed on this morning), maybe I'll go further than 4.6.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:56 09:56 09:56 09:56 1.00
1.00 19:33 09:37 09:37 09:46 2.00
1.00 29:16 09:43 09:43 09:45 3.00
1.00 38:59 09:43 09:43 09:45 4.00
0.60 44:54 05:55 09:52 09:46 4.60
WX at 06:53 NW 6 6.00 Fog/Mist CLR 30 28 92% 24 30.23 1024.4
Odometer 11B: 275.3mi
Z2-Z3 low. Average/max heart rate = 147/159
I wasn't sure what effort I would put in, but after running the first few feet, I decided to go for an easy recovery run. Not quite wogging, but not really running in the traditional sense.
Tomorrow, after all the goddamn black ice is gone (and the thin veneer of death that condensed on this morning), maybe I'll go further than 4.6.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:56 09:56 09:56 09:56 1.00
1.00 19:33 09:37 09:37 09:46 2.00
1.00 29:16 09:43 09:43 09:45 3.00
1.00 38:59 09:43 09:43 09:45 4.00
0.60 44:54 05:55 09:52 09:46 4.60
Wednesday, February 15, 2012
4.6mi, 42:20, 15 FEB 12, Fort Leavenworth, Kansas
iThink: Sisters of Mercy, "Temple of Love '92"
WX at 06:53 SE 8 9.00 Mostly Cloudy SCT036 BKN110 35 33 93% 28 29.87 1012.2
Odometer 11C: 146.9mi
Z3 high. Average/max heart rate = 155/174
Dead legs are back for real. That workout on Monday was probably the precipitating factor. Either that or the double shot of Jeremiah Weed that represented my sole celebration for a holiday I normally loathe. That was surprisingly little in the way of catharsis.
At least most of the black ice is gone since it went up to 44F yesterday.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:08 09:08 09:08 09:08 1.00
1.00 18:32 09:24 09:24 09:16 2.00
1.00 27:55 09:23 09:23 09:18 3.00
1.00 36:56 09:01 09:01 09:14 4.00
0.60 42:20 05:24 09:00 09:12 4.60
WX at 06:53 SE 8 9.00 Mostly Cloudy SCT036 BKN110 35 33 93% 28 29.87 1012.2
Odometer 11C: 146.9mi
Z3 high. Average/max heart rate = 155/174
Dead legs are back for real. That workout on Monday was probably the precipitating factor. Either that or the double shot of Jeremiah Weed that represented my sole celebration for a holiday I normally loathe. That was surprisingly little in the way of catharsis.
At least most of the black ice is gone since it went up to 44F yesterday.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:08 09:08 09:08 09:08 1.00
1.00 18:32 09:24 09:24 09:16 2.00
1.00 27:55 09:23 09:23 09:18 3.00
1.00 36:56 09:01 09:01 09:14 4.00
0.60 42:20 05:24 09:00 09:12 4.60
Tuesday, February 14, 2012
No, you don't get a damn trophy...
...when you screw the pooch in my chosen profession. It's a shame that you can't have a motto that implies that you get it right the first time or else. god help us if I ever land in a unit that enforces orthodoxy in such a Soviet manner.
If you fuck the dog, people will die. Sounds pretty goddamn straightforward to me.
Read it at the Blog of the U.S. Naval Institute. I wish, I really wish, that the Army had a similar forum-- and I remember the USNI publishing stuff that was even more provocative in years past. If we don't have the intellectual honesty to man up, we deserve what we get.
If you fuck the dog, people will die. Sounds pretty goddamn straightforward to me.
Read it at the Blog of the U.S. Naval Institute. I wish, I really wish, that the Army had a similar forum-- and I remember the USNI publishing stuff that was even more provocative in years past. If we don't have the intellectual honesty to man up, we deserve what we get.
3.03, 30:04, 14 FEB 12, Fort Leavenworth, Kansas
iThink: Rufus Wainwright, "Hallelujah"
WX at 06:53 SW 5 0.13 Freezing Fog VV002 27 27 100% 21 29.87 1012.3
Odometer 11C: 140.3mi
Z3. Average/max heart rate = 149/170
Predictably after yesterday's workout, my legs were beat. Add to that the patches of black ice all over the roads this morning and I knew I was going to run off relative effort only and not time.
I never thought I would run to "Hallelujah" as an iThink, but I guess it's preferable to Ministry's "Flashback." This day will end like most others.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:34 09:34 09:34 09:34 1.00
1.00 19:36 10:02 10:02 09:48 2.00
1.03 30:04 10:28 10:10 09:55 3.03
WX at 06:53 SW 5 0.13 Freezing Fog VV002 27 27 100% 21 29.87 1012.3
Odometer 11C: 140.3mi
Z3. Average/max heart rate = 149/170
Predictably after yesterday's workout, my legs were beat. Add to that the patches of black ice all over the roads this morning and I knew I was going to run off relative effort only and not time.
I never thought I would run to "Hallelujah" as an iThink, but I guess it's preferable to Ministry's "Flashback." This day will end like most others.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:34 09:34 09:34 09:34 1.00
1.00 19:36 10:02 10:02 09:48 2.00
1.03 30:04 10:28 10:10 09:55 3.03
Monday, February 13, 2012
5.9mi, 20:05 + ~35:00, 13 FEB 12, Fort Leavenworth, Kansas
iThink:
Velocity Girl, "Labrador"
Journey, "Escape"
WX at 08:53 S 13 0.50 Light Snow Fog/Mist FEW007 BKN013 OVC020 29 28 96% 19 29.93 1014.1
Odometer 11B: 270.7mi equivalence
Z4. Average/max heart rate = no reading
Snow, snow, snow. That had to offset weekend of doing nothing but eating.
So I went to the gym and beat myself up on the dreadmill after realizing that 10 minutes on the elliptical wasn't going to work.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.07 09:52 09:52 09:13 09:13 1.07
10 minutes of elliptimile
3.46 30:08 30:08 08:43 08:43 3.46
1.05 20:05 10:13 09:44 09:28 2.12
Velocity Girl, "Labrador"
Journey, "Escape"
WX at 08:53 S 13 0.50 Light Snow Fog/Mist FEW007 BKN013 OVC020 29 28 96% 19 29.93 1014.1
Odometer 11B: 270.7mi equivalence
Z4. Average/max heart rate = no reading
Snow, snow, snow. That had to offset weekend of doing nothing but eating.
So I went to the gym and beat myself up on the dreadmill after realizing that 10 minutes on the elliptical wasn't going to work.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.07 09:52 09:52 09:13 09:13 1.07
10 minutes of elliptimile
3.46 30:08 30:08 08:43 08:43 3.46
1.05 20:05 10:13 09:44 09:28 2.12
Friday, February 10, 2012
4.06mi, 38:10, 10 FEB 12, Fort Leavenworth, Kansas
iThink: The XX, "Intro"
WX at 1000: NW 17 G 26 10.00 Overcast OVC021 24 9 52% 10 30.18 1022.7
WX at 0900: NW 17 G 24 10.00 Overcast OVC021 27 19 72% 14 30.15 1021.8
Odometer 11B: 264.2mi
Z3 mid-high. Average/max heart rate = 154/176
And the dead legs are back. Holy frak did this run suck monkey balls. I'm sure the 17 gusting to 26mph winds plus the 10F windchill was a contributing factor too.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:05 09:05 09:05 09:05 1.00
1.00 18:42 09:37 09:37 09:21 2.00
1.00 28:09 09:27 09:27 09:23 3.00
1.06 38:10 10:01 09:27 09:24 4.06
WX at 1000: NW 17 G 26 10.00 Overcast OVC021 24 9 52% 10 30.18 1022.7
WX at 0900: NW 17 G 24 10.00 Overcast OVC021 27 19 72% 14 30.15 1021.8
Odometer 11B: 264.2mi
Z3 mid-high. Average/max heart rate = 154/176
And the dead legs are back. Holy frak did this run suck monkey balls. I'm sure the 17 gusting to 26mph winds plus the 10F windchill was a contributing factor too.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:05 09:05 09:05 09:05 1.00
1.00 18:42 09:37 09:37 09:21 2.00
1.00 28:09 09:27 09:27 09:23 3.00
1.06 38:10 10:01 09:27 09:24 4.06
Thursday, February 09, 2012
Cut slingload. Now.
I am not always a believer in the institution, but life is too short to be married to someone who is this self-absorbed.
I don't always agree with everything that's on CDR Salamander's blog, but I do on this one. There's a reason why I RSS his blog near the top of my aggregator.
If I turned the clock back 10 or 15 years, there are a hell of a lot of things I'd do differently. Based on that hindsight, my advice to this lieutenant is in the title. Cut fucking slingload. NOW.
I don't always agree with everything that's on CDR Salamander's blog, but I do on this one. There's a reason why I RSS his blog near the top of my aggregator.
If I turned the clock back 10 or 15 years, there are a hell of a lot of things I'd do differently. Based on that hindsight, my advice to this lieutenant is in the title. Cut fucking slingload. NOW.
4.97mi, 45:02, 9 FEB 12, Fort Leavenworth, Kansas
iThink:
Michael Kamen, Band of Brothers Suite No. 2
Dum Dum Girls, "There Is A Light That Never Goes Out"
WX at 0600: S 5 9.00 Light Snow SCT020 OVC026 29 23 78% 24 30.30 1026.9
Odometer 11C: 137.3mi
Z3-Z4. Average/max heart rate = 153/173
I felt surprisingly alert this morning, but my legs felt pretty dead. Not dead legs/no energy kind of dead, but not spry by any stretch.
At least I got a run in before it starts to get cold as hell tomorrow.
Wind chill might've been 24 this morning but it didn't feel that way.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:03 09:03 09:03 09:03 1.00
1.00 17:52 08:49 08:49 08:56 2.00
1.00 27:01 09:09 09:09 09:00 3.00
1.00 36:20 09:19 09:19 09:05 4.00
0.97 45:02 08:42 08:58 09:04 4.97
Michael Kamen, Band of Brothers Suite No. 2
Dum Dum Girls, "There Is A Light That Never Goes Out"
WX at 0600: S 5 9.00 Light Snow SCT020 OVC026 29 23 78% 24 30.30 1026.9
Odometer 11C: 137.3mi
Z3-Z4. Average/max heart rate = 153/173
I felt surprisingly alert this morning, but my legs felt pretty dead. Not dead legs/no energy kind of dead, but not spry by any stretch.
At least I got a run in before it starts to get cold as hell tomorrow.
Wind chill might've been 24 this morning but it didn't feel that way.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:03 09:03 09:03 09:03 1.00
1.00 17:52 08:49 08:49 08:56 2.00
1.00 27:01 09:09 09:09 09:00 3.00
1.00 36:20 09:19 09:19 09:05 4.00
0.97 45:02 08:42 08:58 09:04 4.97
Wednesday, February 08, 2012
3.49mi, 33:04, 8 FEB 12, Fort Leavenworth, Kansas
iThink: Death Cab for Cutie, "Long Division"
WX at 0700: N 7 10.00 Overcast OVC012 30 27 88% 23 30.46 1032.5
Odometer 11B: 312.8mi
Z3. Average/max heart rate = 151/173
I need more than 5 hours of sleep. I felt like crap. As usual, I felt better after the first two miles.
I guess it's better than a "Do Nothing But Eat" day.
I probably need to go more, but if I don't really want to go more or harder, then I won't. I just don't care enough to do it right now. Maybe when the weather gets better.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:20 09:20 09:20 09:20 1.00
1.00 19:16 09:56 09:56 09:38 2.00
1.00 28:33 09:17 09:17 09:31 3.00
0.49 33:04 04:31 09:13 09:28 3.49
WX at 0700: N 7 10.00 Overcast OVC012 30 27 88% 23 30.46 1032.5
Odometer 11B: 312.8mi
Z3. Average/max heart rate = 151/173
I need more than 5 hours of sleep. I felt like crap. As usual, I felt better after the first two miles.
I guess it's better than a "Do Nothing But Eat" day.
I probably need to go more, but if I don't really want to go more or harder, then I won't. I just don't care enough to do it right now. Maybe when the weather gets better.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:20 09:20 09:20 09:20 1.00
1.00 19:16 09:56 09:56 09:38 2.00
1.00 28:33 09:17 09:17 09:31 3.00
0.49 33:04 04:31 09:13 09:28 3.49
Tuesday, February 07, 2012
4.61mi, 42:46, 7 FEB 12, Fort Leavenworth, Kansas
iThink:
J.S. Bach, Ich ruf zu Dir, Herr Jesu Christ (BWV 639)
Bear McCreary, "Passacaglia"
The Cure, "A Forest"
WX at 0700: NW 5 10.00 Overcast OVC090 36 29 76% 32 30.22 1023.8
Odometer 11C: 132.3mi
Z3. Average/max heart rate = 152/172
I woke up feeling none too froggy, but after 3 miles I felt a lot better. The first two miles felt really slow. It is rare that I run continuous negative splits all the way through a run that's uphill and downhill.
The Bach is from the Andrei Tarkovsky film Solaris.
One of the most egregious pieces of sophistry I ever did in college was to try to tie that film as an allegory for the history of Soviet science. When I look back at that paper and the utter lack of any intellectual rigor I put into it, I realize the C- I got on that paper was an early x-moose gift. I think if I'd been TAing that paper I would've failed it. It was that bad.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:34 09:34 09:34 09:34 1.00
1.00 19:01 09:27 09:27 09:30 2.00
1.00 28:11 09:10 09:10 09:24 3.00
1.00 37:10 08:59 08:59 09:17 4.00
1.00 42:46 05:36 05:36 08:33 5.00
J.S. Bach, Ich ruf zu Dir, Herr Jesu Christ (BWV 639)
Bear McCreary, "Passacaglia"
The Cure, "A Forest"
WX at 0700: NW 5 10.00 Overcast OVC090 36 29 76% 32 30.22 1023.8
Odometer 11C: 132.3mi
Z3. Average/max heart rate = 152/172
I woke up feeling none too froggy, but after 3 miles I felt a lot better. The first two miles felt really slow. It is rare that I run continuous negative splits all the way through a run that's uphill and downhill.
The Bach is from the Andrei Tarkovsky film Solaris.
One of the most egregious pieces of sophistry I ever did in college was to try to tie that film as an allegory for the history of Soviet science. When I look back at that paper and the utter lack of any intellectual rigor I put into it, I realize the C- I got on that paper was an early x-moose gift. I think if I'd been TAing that paper I would've failed it. It was that bad.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:34 09:34 09:34 09:34 1.00
1.00 19:01 09:27 09:27 09:30 2.00
1.00 28:11 09:10 09:10 09:24 3.00
1.00 37:10 08:59 08:59 09:17 4.00
1.00 42:46 05:36 05:36 08:33 5.00
Monday, February 06, 2012
4.59mi, 44:35, 6 FEB 12, Fort Leavenworth, Kansas
iThink: MxPx, "I Will Follow"
WX at 0900: SW 6 0.13 Freezing Fog VV001 29 26 89% 23 30.29 1026.6
Odometer 11B: 309.3mi
Z3. Average/max heart rate = 154/178
I am disinclined to believe the figures on heart rate as I thought I was going about 140-150 most of the run. The 178 figures are skewing the overall since there is no way I was going hard enough to spark that kind of level of work.
My legs were extremely beat after yesterday's run, so I knew today was going to entail some wogging.
I ate Chinese buffet last night as an act of protest against some televised football event of which I couldn't give two flying shits.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:42 09:42 09:42 09:42 1.00
1.00 19:28 09:46 09:46 09:44 2.00
1.00 29:09 09:41 09:41 09:43 3.00
1.00 38:48 09:39 09:39 09:42 4.00
0.59 44:35 05:47 09:48 09:43 4.59
WX at 0900: SW 6 0.13 Freezing Fog VV001 29 26 89% 23 30.29 1026.6
Odometer 11B: 309.3mi
Z3. Average/max heart rate = 154/178
I am disinclined to believe the figures on heart rate as I thought I was going about 140-150 most of the run. The 178 figures are skewing the overall since there is no way I was going hard enough to spark that kind of level of work.
My legs were extremely beat after yesterday's run, so I knew today was going to entail some wogging.
I ate Chinese buffet last night as an act of protest against some televised football event of which I couldn't give two flying shits.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:42 09:42 09:42 09:42 1.00
1.00 19:28 09:46 09:46 09:44 2.00
1.00 29:09 09:41 09:41 09:43 3.00
1.00 38:48 09:39 09:39 09:42 4.00
0.59 44:35 05:47 09:48 09:43 4.59
Sunday, February 05, 2012
Holy mother of god
This has been wending its way around the internet the last few days, but jesus fucking airborne christ, do NOT be the schmoe who does this. Read it and weep.
I don't really care what you look like, I only care whether you're competent or not. The rigors of combat demand nothing less.
I don't really care what you look like, I only care whether you're competent or not. The rigors of combat demand nothing less.
7.34mi, 65:42, 5 FEB 12, Fort Leavenworth, Kansas
iThink: The Sisters of Mercy, "Temple of Love"
WX at 0900: NW 10 9.00 A Few Clouds FEW080 31 28 89% 22 30.37 1029.4
Odometer 11C: 127.7mi
Z3 with Z4 finish. Average/max heart rate = 153/171
Today marked a run after the second snowfall of the entire goddamn winter. However, the snow that had melted on the roads also froze over as the air temp dropped below freezing. That resulted in a nice thin veneer of ice that made the first 3 miles high adventure in the (successful) hope that I would avoid Death by Misadventure.
By the end, most of the ice was melted. Between the ice and my usual first-few-miles doldrums, the first 3 miles were somewhat unpleasant and lugubrious. The last three miles felt pretty good, actually.
This doesn't completely make up for not running the last two days, but it was kind of wet and shitty outside and I was trying to kill the rough draft of chapter 5 of the dissertation, which I did.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:08 09:08 09:08 09:08 1.00
1.00 17:54 08:46 08:46 08:57 2.00
1.00 27:14 09:20 09:20 09:05 3.00
1.00 36:31 09:17 09:17 09:08 4.00
1.00 45:22 08:51 08:51 09:04 5.00
1.00 54:10 08:48 08:48 09:02 6.00
1.00 62:51 08:41 08:41 08:59 7.00
0.34 65:42 02:51 08:23 08:57 7.34
WX at 0900: NW 10 9.00 A Few Clouds FEW080 31 28 89% 22 30.37 1029.4
Odometer 11C: 127.7mi
Z3 with Z4 finish. Average/max heart rate = 153/171
Today marked a run after the second snowfall of the entire goddamn winter. However, the snow that had melted on the roads also froze over as the air temp dropped below freezing. That resulted in a nice thin veneer of ice that made the first 3 miles high adventure in the (successful) hope that I would avoid Death by Misadventure.
By the end, most of the ice was melted. Between the ice and my usual first-few-miles doldrums, the first 3 miles were somewhat unpleasant and lugubrious. The last three miles felt pretty good, actually.
This doesn't completely make up for not running the last two days, but it was kind of wet and shitty outside and I was trying to kill the rough draft of chapter 5 of the dissertation, which I did.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:08 09:08 09:08 09:08 1.00
1.00 17:54 08:46 08:46 08:57 2.00
1.00 27:14 09:20 09:20 09:05 3.00
1.00 36:31 09:17 09:17 09:08 4.00
1.00 45:22 08:51 08:51 09:04 5.00
1.00 54:10 08:48 08:48 09:02 6.00
1.00 62:51 08:41 08:41 08:59 7.00
0.34 65:42 02:51 08:23 08:57 7.34
Friday, February 03, 2012
Thursday, February 02, 2012
3.29mi, 32:04, 2 FEB 12, Fort Leavenworth, Kansas
iThink:
Journey, "Girl Can't Help It"
Journey, "Only the Young"
Liz Longley, "Avery"
WX at 0700: Calm 10.00 Mostly Cloudy BKN250 34 24 67% 30.23 1023.9
Odometer 11C: 120.4mi
Z2-Z3. Average/max heart rate = 152/178
It is a bad sign if I sleep through four alarms and wake up realizing that I was hearing my alarm in a dream.
Still, as the weather is supposed to turn crappy tomorrow, I needed to get something in as tomorrow has outstanding potential to be a rest day.
Today was wogging. I wasn't up for much else today and I can't run after 9:00am as I have stuff to do this morning.
On the bright side, at least I was consistent today, accounting for hills.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:42 09:42 09:42 09:42 1.00
1.00 19:25 09:43 09:43 09:43 2.00
1.00 29:14 09:49 09:49 09:45 3.00
0.29 32:04 02:50 09:46 09:45 3.29
Journey, "Girl Can't Help It"
Journey, "Only the Young"
Liz Longley, "Avery"
WX at 0700: Calm 10.00 Mostly Cloudy BKN250 34 24 67% 30.23 1023.9
Odometer 11C: 120.4mi
Z2-Z3. Average/max heart rate = 152/178
It is a bad sign if I sleep through four alarms and wake up realizing that I was hearing my alarm in a dream.
Still, as the weather is supposed to turn crappy tomorrow, I needed to get something in as tomorrow has outstanding potential to be a rest day.
Today was wogging. I wasn't up for much else today and I can't run after 9:00am as I have stuff to do this morning.
On the bright side, at least I was consistent today, accounting for hills.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:42 09:42 09:42 09:42 1.00
1.00 19:25 09:43 09:43 09:43 2.00
1.00 29:14 09:49 09:49 09:45 3.00
0.29 32:04 02:50 09:46 09:45 3.29
Wednesday, February 01, 2012
4.59mi, 40:00, 1 FEB 12, Fort Leavenworth, Kansas
iThink: Sarge, "Stall"
WX at 0900: Calm 10.00 Mostly Cloudy FEW150 BKN250 43 33 68% 30.15 1021.1
Odometer 11B: 304.7mi
Z4. Average/max heart rate = 158/173
New weather provider. It's not a big deal since it's only for historical purposes. The old NOAA weather tabulations went away.
Today was going to be an easy run, but I was suckered out by scenery (of which there was a surprising amount), at which point it became a Z4 run. I felt pretty good anyhow, so I don't think I would've gone as easy as I probably should've anyway.
If I didn't need time unmolested by kids to work on the dissertation, I'd run after 8:30am regularly. Not that it matters and not that it'll change anything.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:50 08:50 08:50 08:50 1.00
1.00 17:27 08:37 08:37 08:43 2.00
1.00 26:10 08:43 08:43 08:43 3.00
1.00 34:51 08:41 08:41 08:43 4.00
0.59 40:00 05:09 08:44 08:43 4.59
WX at 0900: Calm 10.00 Mostly Cloudy FEW150 BKN250 43 33 68% 30.15 1021.1
Odometer 11B: 304.7mi
Z4. Average/max heart rate = 158/173
New weather provider. It's not a big deal since it's only for historical purposes. The old NOAA weather tabulations went away.
Today was going to be an easy run, but I was suckered out by scenery (of which there was a surprising amount), at which point it became a Z4 run. I felt pretty good anyhow, so I don't think I would've gone as easy as I probably should've anyway.
If I didn't need time unmolested by kids to work on the dissertation, I'd run after 8:30am regularly. Not that it matters and not that it'll change anything.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:50 08:50 08:50 08:50 1.00
1.00 17:27 08:37 08:37 08:43 2.00
1.00 26:10 08:43 08:43 08:43 3.00
1.00 34:51 08:41 08:41 08:43 4.00
0.59 40:00 05:09 08:44 08:43 4.59
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