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

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

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

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

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

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

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.

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

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

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

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

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

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

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

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

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

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