5.02mi, 48:16, 31 JUL 13, Springfield, Virginia

iThink:
Juliana Hatfield, "Perfection"

WX at 05:58 Calm 5.00 Mostly Cloudy with Haze BKN075 64 59 83% NA NA 30.16 1021.6

Odometer 13A: 114.6mi

Z3 low. Average/max heart rate = 147/168

I felt really beat, mostly because I've been averaging 4 hours of sleep a night the last few nights. Not because I'm being industrious (with one exception, an article for publication I'm trying to bring to closure) but because my mind is all over the place by 8pm after dinner and the LAST thing I want to do is veg out in front of the TV.

I think my biggest basic difference between me and the OPFOR CDR is the basis in how to recharge. I can't do it in front of the TV because most TV programming pisses me off or insults my intelligence. I think that's about it. The other is that the TV I really want to watch, I don't really want to watch in front of the kids, and the OPFOR CDR probably isn't interested in those shows.

So I got out for a slow recovery run that I'm not sure I felt much more up to than that. This might fit into the category of junk mileage, but in some ways, ANY mileage isn't junk because of how inconsistently I run lately and my constant need to burn lard. Also, I didn't sit my customary half hour in front of the computer reading stuff, so I wasn't particularly woken up either until about 2.5 miles in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:45 09:45 09:45 09:45 1.00
1.00 19:57 10:12 10:12 09:58 2.00
1.00 29:09 09:12 09:12 09:43 3.00
1.00 38:27 09:18 09:18 09:37 4.00
1.02 48:16 09:49 09:37 09:37 5.02

11.33mi, 1:48:36, 28 JUL 13, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"
Iron Maiden, "The Trooper"
The Sisters of Mercy, "Temple of Love '92"

WX at 09:58 S 6 10.00 Overcast BKN013 OVC019 75 69 80% NA NA 29.93 1013.8

Odometer 13A: 109.6mi

Z3 high. Average/max heart rate = 153/170

I knew this one was going to hurt but I saw this morning's temperature and thought I'd be able to get one in. Today turned out to be a better run than expected but it was still hard by any standard. What surprised me the most was being able to run most of the way uphill on trails in the last three miles. I knew I was going to be in the hurt box, but wanted to see how much pain I could run through as a function of getting the run in.

Better to try than to sleep in, especially after last week. I truly think this is the one thing weekly that keeps me honest, because I know I can't just do this off no mileage base, in spite of my lack of any substantive effort during the week to maintain it.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:25 09:25 09:25 09:25 1.00
1.00 0:19:09 09:44 09:44 09:34 2.00
1.00 0:28:11 09:02 09:02 09:24 3.00
1.00 0:37:52 09:41 09:41 09:28 4.00
1.00 0:47:25 09:33 09:33 09:29 5.00
1.00 0:57:08 09:43 09:43 09:31 6.00
1.00 1:06:45 09:37 09:37 09:32 7.00
1.00 1:16:16 09:31 09:31 09:32 8.00
1.00 1:25:18 09:02 09:02 09:29 9.00
1.00 1:35:58 10:40 10:40 09:36 10.00
1.00 1:45:31 09:33 09:33 09:36 11.00
0.33 1:48:36 03:05 09:21 09:35 11.33

5.08mi, 46:34, 27 JUL 13, Springfield, Virginia

iThink:
Juliana Hatfield, "Perfection"

WX at 10:58 S 9 10.00 A Few Clouds FEW048 80 68 66% NA 82 30.04 1017.5

Odometer 12C: 374.6mi

Z3. Average/max heart rate = 151/169

Not a hard run, but not an easy one either. I wasn't going to go very hard since tomorrow's still intended to be a long run. I needed this run after sleeping in yesterday. It's an indicator when I sleep through five snoozes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:04 09:04 09:04 09:04 1.00
1.00 18:13 09:09 09:09 09:07 2.00
1.00 27:56 09:43 09:43 09:19 3.00
1.00 36:52 08:56 08:56 09:13 4.00
1.08 46:34 09:42 08:59 09:10 5.08

5.02mi, 43:14, 25 JUL 13, Springfield, Virginia

iThink:
Keene Brothers, "When Others Fail"

WX at 04:58 N 6 10.00 Overcast OVC085 69 46 45% NA NA 29.94 1014.1

Odometer 12C: 369.5mi

Z4. Average/max heart rate = 155/177

First early run in a while and I was rewarded by pleasant weather. Yes!!!

Never mind it's my first run since, oh, SUNDAY.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:41 08:41 08:41 08:41 1.00
1.00 17:39 08:58 08:58 08:49 2.00
1.00 25:59 08:20 08:20 08:40 3.00
1.00 34:32 08:33 08:33 08:38 4.00
1.02 43:14 08:42 08:32 08:37 5.02

10.18mi, 1:46:16, 21 JUL 13, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"

WX at 10:58 NW 7 10.00 Fair CLR 88 68 53% NA 92 29.95 1014.5
09:58 Vrbl 2 10.00 Fair CLR 85 67 54% NA 87 29.95 1014.5
08:58 E 1 10.00 Fair CLR 82 66 58% NA 84 29.94 1014.1

Odometer 13A: 98.3mi

Z4. Average/max heart rate = 158/174

I went out thinking it was only 72F degrees, by which time it had actually gone up to 82F. By the time I was done it had gone up to 88F and what I was thinking wasn't going to be so bad turned into a full up death run.

Today was going to be bad, so I packed a Camelbak full up. What I didn't realize was that I was packing 100oz of water, not 70oz. Next time I'm taking out one of my legacy Camelbaks (as in first generation one) that only holds 70oz. The water was a lifesaver but I took too much (I had half of it left by the end).  I walked large chunks of today, as hard as I went.  Of course, if I'd realized it was going to be 88F by the time I finished, maybe I would've practiced some discretion instead.

I hurt. I'm going to continue to hurt for a while today after that run.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:23 09:23 09:23 09:23 1.00
1.00 0:18:58 09:35 09:35 09:29 2.00
1.00 0:28:17 09:19 09:19 09:26 3.00
1.00 0:38:35 10:18 10:18 09:39 4.00
1.00 0:48:30 09:55 09:55 09:42 5.00
1.00 0:59:08 10:38 10:38 09:51 6.00
1.00 1:09:10 10:02 10:02 09:53 7.00
1.00 1:20:38 11:28 11:28 10:05 8.00
1.00 1:32:26 11:48 11:48 10:16 9.00
1.00 1:44:26 12:00 12:00 10:27 10.00
0.18 1:46:16 01:50 10:11 10:26 10.18

4.48mi, 41:04, 20 JUL 13, Springfield, Virginia

iThink:
The Chills, "Heavenly Pop Hit"

WX at 07:58 Vrbl 1 8.00 A Few Clouds FEW160 79 63 83 79 59% NA 81 29.91 1013.1

Odometer 12C: 364.5mi

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

Nothing hard today, but today was sufficiently hot, humid, and windless as to be a harder run than I wanted to do. I'm hoping to go more than 8 tomorrow, but it would have to be early to get it in. Better this than nothing after all the days I took off this week, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:07 09:07 09:07 09:07 1.00
1.00 18:27 09:20 09:20 09:13 2.00
1.00 27:49 09:22 09:22 09:16 3.00
1.00 36:42 08:53 08:53 09:11 4.00
0.48 41:04 04:22 09:06 09:10 4.48

5.04mi, 45:47, 19 JUL 13, Springfield, Virginia

iThink:
Juliana Hatfield, "Perfection"

WX at 06:58 Calm 6.00 Fog/Mist CLR 76 72 88% NA 76 30.02 1016.8

Odometer 13A: 88.1mi

Z4. Average/max heart rate = 159/181

I wasn't really intending on going the level of intensity I did today, since I'd driven to North Carolina on Wednesday night and back yesterday afternoon, which in itself is not a big deal, but I deliberately didn't get too crazy when the OPFOR CDR, who is not used to driving in the DC area during high traffic, started really getting assed up.

However, there was one person who was running in front of me this morning and so turned into a pacer. However, that person was faster than me on level ground, so I was working hills more intensively to try to close the gap. Didn't happen before our respective routes diverged, but it made today's run surprisingly productive. And hard. The last mile was spent recovering from the hotdogging I was doing trying to keep up in miles 2, 3, and 4.

It's supposed to be hot today. Crazy hot:

Scattered showers and thunderstorms after 4pm. Mostly sunny and hot, with a high near 97. Heat index values as high as 107. Light southwest wind becoming south 5 to 9 mph in the morning. Chance of precipitation is 30%. New rainfall amounts of less than a tenth of an inch, except higher amounts possible in thunderstorms.

Yay.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:29 09:04 09:04 09:15 2.00
1.00 26:50 08:21 08:21 08:57 3.00
1.00 35:39 08:49 08:49 08:55 4.00
1.04 45:47 10:08 09:45 09:05 5.04

5.05mi, 45:25, 16 JUL 13, Springfield, Virginia

iThink:
Velvet Crush, "Weird Summer"
Velvet Crush, "Drive Me Down"

WX at 05:58 NW 1 10.00 Fair CLR 76 61 60% NA 78 30.22 1023.6

Odometer 12C: 360.0mi

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

Today was a bad start where I had no energy but by the time I had hit about 3 miles I was fully warmed up. It's been a while since I've run my customary 5-mile loop, but I was unprepared for just how much raw willpower it took just to get out the door. Apart from mile 3 (mostly uphill) I ran generally negative splits. There are some uphill portions of the last mile.

The weather has not helped much. While it hasn't been ridiculously hot lately (by DC standards), it's also been accompanied by virtually no wind. That's the killer. Running in the direction of traffic is okay, although facing traffic going 55mph might not be the desired speed. (I was on a path off the road itself.)

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:09 09:09 09:09 09:09 1.00
1.00 18:09 09:00 09:00 09:04 2.00
1.00 27:39 09:30 09:30 09:13 3.00
1.00 36:18 08:39 08:39 09:04 4.00
1.05 45:25 09:07 08:41 09:00 5.05

8.40mi, 82:24, 14 JUL 13, Springfield, Virginia

iThink:
Rush, "Ghost Rider"

WX at 09:52 Vrbl 5 10.00 Partly Cloudy SCT013 82 72 70% NA 86 30.35 NA

Odometer 13A: 83.0mi

Z3 high. Average/max heart rate = 153/172

I started out on very tired legs from yesterday's cycle ride, as well as some residual soreness from wiping out. But I needed to get in a long run today, and while I wasn't up to going 10 or more, I needed to go more than 7. The comparative absence of wind didn't help much today, though.

I was totally soaked through with sweat by the time I was done. Literally not a dry spot on me by the time I was done.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:28 09:28 09:28 09:28 1.00
1.00 19:24 09:56 09:56 09:42 2.00
1.00 29:03 09:39 09:39 09:41 3.00
1.00 39:16 10:13 10:13 09:49 4.00
1.00 48:52 09:36 09:36 09:46 5.00
1.00 58:25 09:33 09:33 09:44 6.00
1.00 69:13 10:48 10:48 09:53 7.00
1.00 78:48 09:35 09:35 09:51 8.00
0.40 82:24 03:36 09:00 09:49 8.40

15.8mi trail cycling, 88:41, 13 JUL 13, Springfield, Virginia

iThink: None.

WX at 16:58 SE 6 10.00 Partly Cloudy SCT060 SCT080 84 67 57% NA 87 30.19 1022.6

Odometer 12: N/A

Z3 low. Average/max heart rate = 129/163

Should've gone for a run but didn't really feel like it. Wiped out, leaving some skinned knuckles, at about the 5-mile mark. Somehow my handlebars are not centered and need to be fixed in place. More work later.

No splits.

3.01mi, 26:41, 10 JUL 13, Springfield, Virginia

iThink:
Hüsker Dü, "First of the Last Calls"
Hüsker Dü, "I Will Never Forget You"
Everlast, "All Along the Watchtower"

WX at 05:58 Vrbl 1 6.00 Partly Cloudy with Haze SCT180 76 60 56% NA 78 29.99 1015.8

Odometer 12C: 354.9mi

Z3. Average/max heart rate = 150/166

Short run for late start. Gotta go. This has been a bad week for scheduling.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:09 09:09 09:09 09:09 1.00
1.00 17:58 08:49 08:49 08:59 2.00
1.01 26:41 08:43 08:38 08:52 3.01

3.02mi, 28:09, 8 JUL 13, Springfield, Virginia

iThink:
Juliana Hatfield, "Perfection"

WX at 05:52 SE 3 10.00 Fair CLR 72 57 61% NA NA 30.09 NA

Odometer 12C: 351.9mi

Z3. Average/max heart rate = 144/161

Short run due to late wakeup. Back to work today, so no more sleeping in until 9am. Not a great start but the finish was better. This morning's run was mostly to prevent today from being a Do Nothing But Eat Day.

I'm also reminded of the fact that I used to run about these kind of times when I started running in 1988. Oh, how the mighty (in an admittedly incredible conceit) have fallen.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:51 09:51 09:51 09:51 1.00
1.00 19:05 09:14 09:14 09:32 2.00
1.02 28:09 09:04 08:53 09:19 3.02

7.59mi, 71:30, 7 JUL 13, Springfield, Virginia

iThink:
Sisters of Mercy, "Temple of Love"

WX at 08:58 Vrbl 5 10.00 Fair CLR 81 67 63% NA 84 30.11 1019.9

Odometer 13A: 74.6mi

Z4. Average/max heart rate = 157/174

The heat killed me today. Two factors, in spite of going heavy on water this morning, were socks that didn't breathe at all, and a dark shirt, I suspect. I got through most of the run without walking, short of one brief section of about 50 feet. Today was not fun. I hit the wall around mile 7 and it was a grindout from there.

It's perhaps instructive that the local weather sensor was reading 87.8F by the time I got back. Also, variable 5 = no discernible wind, which added a bit to the difficulty. Occupational hazard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:10 09:10 09:10 09:10 1.00
1.00 18:27 09:17 09:17 09:13 2.00
1.00 27:30 09:03 09:03 09:10 3.00
1.00 36:34 09:04 09:04 09:09 4.00
1.00 46:08 09:34 09:34 09:14 5.00
1.00 55:30 09:22 09:22 09:15 6.00
1.00 65:14 09:44 09:44 09:19 7.00
0.59 71:30 06:16 10:37 09:25 7.59

5.48mi, 56:14, 6 JUL 13, Springfield, Virginia

iThink:
Philip Glass, "Prophecies" from Koyannisqatsi
Velvet Crush, "Stop"

WX at 08:58 Vrbl 6 10.00 Fair CLR 82 69 66% NA 86 30.20 1022.9

Odometer 12C:348.9mi

Z3. Average/max heart rate = 148/170

Today was hot as balls. What was intended as a recovery run after yesterday's cycling turned into a lot of wogging that was still well inside zone 3. Ergh.

However, I found a short trail that went through the woods and the unexpected bonus was a water fountain at the turnaround point. That hit the spot.

iThink 1 comes from reading the listings on the Documerica project at the National Archives.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:37 09:37 09:37 09:37 1.00
1.00 19:56 10:19 10:19 09:58 2.00
1.00 30:33 10:37 10:37 10:11 3.00
1.00 41:22 10:49 10:49 10:20 4.00
1.00 51:33 10:11 10:11 10:19 5.00
0.48 56:14 04:41 09:45 10:16 5.48

14.60mi trail cycling, 83:38, 5 JUL 13, Springfield, Virginia

iThink:
Blur, "Song 2"

WX at 12:58 S 8 10.00 Fair CLR 86 76 71% NA 96 30.23 1023.9

Odometer: N/A

Z3. Average/max heart rate = 128/166


I decided to try something I hadn't done in a long while, and pumped up my commuter bicycle tires and went for just under a 15mi ride. If I do that again, I probably need to invest in some bicycle shorts. It was all right, although I have a hard time believing I actually burned 1513 kcal on this ride.  It was over an hour, so maybe.  But I doubt it.

No Splits

5.05mi, 44:51, 4 JUL 13, Springfield, Virginia

iThink:
The Chills, "Heavenly Pop Hit"
The Chills, "Pink Frost"
Theme song from Team America: World Police

WX at 09:58 Vrbl 2 10.00 Overcast BKN019 OVC026 79 68 69% NA 81 30.27 1025.3

Odometer 12C: 343.4mi

Z4. Average/max heart rate = 161/184

I hurt in a nonproductive way today. Today was my moment of truth in the heat, and I was found wanting. However, I have no excuses as I really avoid running in the heat every chance I get - unless it gets in the way of trying to catch back up on sleep, which I did last night.

Today started out optimistically, and turned into a grit festival at the end. Bad enough where I walked about 20m of the last uphill, it was so unpleasant.

I still needed to get at it, so I did. The two longer mile splits include stops to accomodate oncoming traffic where I didn't stop the clock.

The last iThink is curiously appropriate for today. Yesterday marked some unnamed agency at the Pentagon sending out notes on "4th of July is all about diversity." That is such fucking bullshit. How the hell can a day of division from a home country, to include armed insurrection, be about diversity? Seriously?!  For that, I have the last iThink.  Bite my nuts.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:40 08:40 08:40 08:40 1.00
1.00 17:57 09:17 09:17 08:58 2.00
1.00 26:19 08:22 08:22 08:46 3.00
1.00 35:04 08:45 08:45 08:46 4.00
1.05 44:51 09:47 09:19 08:53 5.05

5.82mi, 52:37, 2 JUL 13, Springfield, Virginia

iThink:
The Chills, "Heavenly Pop Hit"

WX at 05:58 SE 7 10.00 Overcast OVC014 75 68 78% NA NA 30.05 1017.8

Odometer 12C: 338.4mi

Z4. Average/max heart rate = 153/172

Neither strong nor weak today, but yesterday's rest day gave a little impetus for going a bit further today. I wanted to go more than the usual five, but didn't go quite as far as I'd have liked to make it an even six. On the other hand, the temperature and humidity, while not imposing in terms of numbers, made for a sticky run. It really has the feeling of "about to rain" and the lugubrious feeling (whether my own or weather-induced) didn't help.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:15 09:15 09:15 09:15 1.00
1.00 18:22 09:07 09:07 09:11 2.00
1.00 27:21 08:59 08:59 09:07 3.00
1.00 35:57 08:36 08:36 08:59 4.00
1.00 44:52 08:55 08:55 08:58 5.00
0.82 52:37 07:45 09:27 09:02 5.82