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

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

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

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?

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

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

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

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

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

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

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

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

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

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

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

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

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