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

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

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

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

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

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

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

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

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

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

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.

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

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

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

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

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

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

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

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