6.03mi, 56:23, 29 SEP 13, Springfield, Virginia

iThink:
Juliana Hatfield, "Perfection"

WX at 07:58 W 1 10.00 Fair CLR 50 50 52 48 99% NA NA 30.20 1023.0

Odometer 13A: 215.4mi

Z3. Average/max heart rate = 150/173

I'm probably not supposed to run, but I've been going nuts trying to manage not running. I also have a PT test in less than a month.

I need to figure out how best to manage not running with recovering. Time to do some homework. I also have to figure out how much shit I'm going to get from the OPFOR Cdr when I do this.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:22 09:22 09:22 09:22 1.00
1.00 19:16 09:54 09:54 09:38 2.00
1.00 28:54 09:38 09:38 09:38 3.00
1.00 38:05 09:11 09:11 09:31 4.00
1.00 46:48 08:43 08:43 09:22 5.00
1.03 56:23 09:35 09:18 09:21 6.03

15.34mi on bike, 1:29:23, 22 SEP 13, Burke, Virginia

iThink: None


WX at 11:58 NW 12 G 18 10.00 Fair CLR 72 53 51% NA NA 29.85 1011.1

Z3. Average/max heart rate = 120/163

This plantar fascitis (which is now bad enough to warrant PT and medication) is getting old fast.

Riding around Burke Lake Park means I can't go very fast because of the number of people and dogs there. Once I got back out to Fairfax County Parkway it got a bit faster.

No Splits.

3.01mi, 29:49, 20 SEP 13, Springfield, Virginia

iThink:
Nelson Riddle, opening credits to Emergency! pilot episode

WX at 05:58 SE 1 10.00 Fair CLR 53 53 99% NA NA 30.10 1019.6

Odometer 13A : 209.4mi

Z2. Average/max heart rate = 143/157

Easy recovery run, partly because I went to sleep very late and woke up late, but also have had some killer plantar fascitis the last few days and my right foot is frankly killing me. Running while it's dark, with streetlights, though, was what triggered the blast from the past. That, and binging out on watching the show in reruns on the DVR last weekend. I was maybe 4 years old when it was on, but at the time, it was my favorite show next to, perhaps, the Six Million Dollar Man. Unlike the latter, though, Emergency! has aged pretty well.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:08 10:08 10:08 10:08 1.00
1.00 20:00 09:52 09:52 10:00 2.00
1.01 29:49 09:49 09:43 09:54 3.01

5.05mi, 45:01, 18 SEP 13, Springfield, Virginia

iThink:
Keene Brothers, "The Naked Wall"
Tommy Keene, "Away From It All"
Tommy Keene, "Battle Lines"

WX at 05:58 Calm 10.00 Fair CLR 44 44 99% NA NA 30.34 1027.7

Odometer 13A : 206.4mi

Z4. Average/max heart rate = 149/169

While the heart rate was a bit lower than I'd expect for a zone 4 run, today's weather warranted going full out. I felt like I was doing that within reasonable limits, but in spite of that, today's run was not the killer that it could've been. The weather was a big factor in today's run, though. It rarely gets much better than that (although running in pitch blackness is always exciting.

Still very much thinking about last Friday's Tommy Keene show, if the iThink selection today was any indicator.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:02 09:02 09:02 09:02 1.00
1.00 18:28 09:26 09:26 09:14 2.00
1.00 27:01 08:33 08:33 09:00 3.00
1.00 35:43 08:42 08:42 08:56 4.00
1.05 45:01 09:18 08:51 08:55 5.05

3.02mi, 28:02, 17 SEP 13, Springfield, Virginia

iThink:
Tommy Keene, "Away From It All"
Tommy Keene, "The Story Ends"

WX at 04:58 Vrbl 5 10.00 Fair CLR 56 50 81% NA NA 30.31 1026.7

Odometer 13B : 55.6mi

Z3. Average/max heart rate = 145/166

Slow start, but the weather was very nice, as much as it could be. A shame I didn't have time for more running, but I have to be back at work early, so it's an early trip back to the salt mines of the Pentagon for me. At least I didn't sleep in as I was sorely tempted to do.

And. to sweeten the pot, nothing but negative splits!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:45 09:45 09:45 09:45 1.00
1.00 19:03 09:18 09:18 09:31 2.00
1.02 28:02 08:59 08:48 09:17 3.02

11.41mi, 1:45:58, 15 SEP 13, Springfield, Virginia

iThink:
The Bats, "Flowers and Trees"
Electronic, "Tighten Up"

WX at 09:58 SW 5 10.00 Fair CLR 67 47 49% NA NA 30.25 1024.7

Odometer 13A : 201.4mi

Z4. Average/max heart rate = 152/165

Today wasn't as cool as I'd have liked, and I dressed a little warmer than I should've. I didn't go any faster than I normally would, but I felt like I was able to run harder than I usually run.

Yesterday was a day where I felt totally out of gas.  I was tired after seeing Tommy Keene on Friday night - my body says I'm 41, but in my heart, I was 21 again.

I ran a bit harder partly to keep formation with groups that were running - something I was able to do with some effort, but today's benefit was being able to run at anaerobic threshold for longer than usual.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:11 09:11 09:11 09:11 1.00
1.00 0:18:41 09:30 09:30 09:20 2.00
1.00 0:27:49 09:08 09:08 09:16 3.00
1.00 0:37:10 09:21 09:21 09:17 4.00
1.00 0:46:28 09:18 09:18 09:18 5.00
1.00 0:56:01 09:33 09:33 09:20 6.00
1.00 1:05:13 09:12 09:12 09:19 7.00
1.00 1:14:07 08:54 08:54 09:16 8.00
1.00 1:23:25 09:18 09:18 09:16 9.00
1.00 1:33:19 09:54 09:54 09:20 10.00
1.00 1:42:21 09:02 09:02 09:18 11.00
0.41 1:45:58 03:37 08:49 09:17 11.41

5.0mi, 46:33, 13 SEP 13, Springfield, Virginia

iThink:
Katy Perry, "Firework"
The Goo Goo Dolls, "Nothing Can Change You"

WX at 05:58 NW 9 10.00 Fair CLR 68 65 89% NA NA 29.74 1007.4

Odometer 13A : 190.0mi

Z3. Average/max heart rate = 148/167

Surprisingly, I didn't go very hard, which I thought was unusual. At least I didn't feel like I went very hard, even though I was trying to run just slightly anaerobic. Not a great run, but not a bad one. I was tired since I was crashing on trying to finish a piece of professional writing last night.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:13 09:13 09:13 09:13 1.00
1.00 18:58 09:45 09:45 09:29 2.00
1.00 27:53 08:55 08:55 09:18 3.00
1.00 37:19 09:26 09:26 09:20 4.00
1.00 46:33 09:14 09:14 09:19 5.00

3.47mi, 36:31, 12 SEP 13, Springfield, Virginia

iThink:
Touché Amoré, "Unsatisfied"
Ram Jam, "Black Betty"

WX at 05:58 SE 2 7.00 Fair CLR 70 70 100% NA NA 29.97 1015.1

Odometer 13A : 185.0mi

Z2. Average/max heart rate = 138/156

Late night and I was tired anyway, so today was wogging. That is all. Early day at work, so it was going to be short.

I have this picture to blame for today's second iThink.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:34 10:34 10:34 10:34 1.00
1.00 21:26 10:52 10:52 10:43 2.00
1.00 31:49 10:23 10:23 10:36 3.00
0.47 36:31 04:42 10:00 10:31 3.47

4.9mi, 43:59, 11 SEP 13, Springfield, Virginia

iThink:
Keene Brothers, "The Naked Wall"
Tommy Keene, "Away From It All"

WX at 05:58 SE 1 3.00 Fog/Mist CLR 70 70 100% NA NA 30.13 1020.6

Odometer 13A : 181.5mi

Z4. Average/max heart rate = 152/175

Today was the first run in two days - I'd slept in the last two days because I was too tired and had only gotten about 4 hours of sleep. Last night was a deliberate effort to go to sleep before 11pm, and it was worth it. I really need to be more disciplined about doing that because I'll be able to get up and actually work out like I need to in the morning instead of being tempted to sleep in.

I felt better about going uphills by the 3rd or 4th mile, as usual, but today was particularly humid and unpleasant. 70 degrees is unpleasurable if the relative humidity is 100%.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:56 08:56 08:56 08:56 1.00
1.00 18:10 09:14 09:14 09:05 2.00
1.00 27:00 08:50 08:50 09:00 3.00
1.00 36:03 09:03 09:03 09:01 4.00
0.90 43:59 07:56 08:49 08:59 4.90

11.47mi, 1:49, 8 SEP 13, Springfield, Virginia

iThink:
Journey, "Remember Me"

WX at 09:58 SW 5 10.00 A Few Clouds FEW060 78 60 55% NA 79 29.93 1013.8

Odometer 13B : 52.6mi

Z3 high-Z4. Average/max heart rate = 154/167

Wasn't sure how I was going to feel this morning, and the start was a little rough, but by the time I'd hit around 3 miles, it was better, and I thought the run overall went well. Not awesome, but not bad, and no periods of forced walking because I was too beat.

The weather was pleasant enough, so the scenery factor was increased some. I guess that's the recompense for the tempest I'm going to ride most of today, I suspect.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:23 09:23 09:23 09:23 1.00
1.00 0:19:01 09:38 09:38 09:30 2.00
1.00 0:28:29 09:28 09:28 09:30 3.00
1.00 0:37:52 09:23 09:23 09:28 4.00
1.00 0:47:08 09:16 09:16 09:26 5.00
1.00 0:56:43 09:35 09:35 09:27 6.00
1.00 1:06:07 09:24 09:24 09:27 7.00
1.00 1:15:12 09:05 09:05 09:24 8.00
1.00 1:24:36 09:24 09:24 09:24 9.00
1.00 1:35:01 10:25 10:25 09:30 10.00
1.00 1:44:29 09:28 09:28 09:30 11.00
0.47 1:49:00 04:31 09:37 09:30 11.47

4.01mi, 37:44, 7 SEP 13, Springfield, Virginia

iThink:
Keene Brothers, "Death of the Party"
Keene Brothers, "Where Others Fail"

WX at 10:58 S 7 10.00 Fair CLR 74 58 58% NA NA 30.12 1020.3

Odometer 13A : 176.6mi

Z3. Average/max heart rate = 151/171

Today's run started rough. I'd gone down to Quantico for my customary haircut (either weekly or biweekly) and figured I'd go for a run afterwards. The barber put hair gel (perhaps the only time I ever put it on) and I was trying to figure out why I was so heated up - which owes perhaps to the gel. I probably shouldn't be so picky about dumping heat, but I generate a LOT of heat while I run. I was wiping the gel out and felt better by the time it was out.

The run itself, after the first two miles, was actually pretty good. The route I took today was pretty hilly, but surprisingly enough, I felt pretty good even going uphill on the way back. I was more concerned about max heart rate as I'll probably do one of the few 11-milers tomorrow that I'm likely to do.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:22 09:22 09:22 09:22 1.00
1.00 18:56 09:34 09:34 09:28 2.00
1.00 28:50 09:54 09:54 09:37 3.00
1.01 37:44 08:54 08:49 09:25 4.01

6.62mi, 57:46, 6 SEP 13, Springfield, Virginia

iThink:
The Killers, "When You Were Young"
Max, "Aim"
Circle Jerks, "Golden Shower of Hits

WX at 05:58 Vrbl 1 10.00 Fair CLR 61 47 60% NA NA 30.21 1023.3

Odometer 13B : 41.1mi

Z3 high-Z4. Average/max heart rate = 153/171

Woke up a little earlier in the hopes I'd get to get in a good run, but started later - and probably for good reason in any event.

I felt great this morning. I'm sure the weather was a contributing factor, although the forecast had briefly mentioned temperatures in the low 50s, which is prime running weather for me.

I decided to go a little further than my usual five, and almost got in one of my treasured 6.66 milers, although I guess I'd have to go just a little bit further to make that work.

Today's iThink was mostly the second (especially by the fifth mile where I was fully warmed up and started really going), but the third would nag in from time to time.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:59 08:59 08:59 08:59 1.00
1.00 18:18 09:19 09:19 09:09 2.00
1.00 26:40 08:22 08:22 08:53 3.00
1.00 35:21 08:41 08:41 08:50 4.00
1.00 44:26 09:05 09:05 08:53 5.00
1.00 52:39 08:13 08:13 08:46 6.00
0.62 57:46 05:07 08:15 08:44 6.62

4.93mi, 43:34, 5 SEP 13, Springfield, Virginia

iThink:
Bear McCreary, "Daniel's Plan"

WX at 05:58 Calm 8.00 Fair CLR 59 58 99% NA NA 30.06 1018.2

Odometer 13A : 172.6mi

Z4. Average/max heart rate = 155/173

First hard run in a while - I have shifted to running more hills in an attempt to mentally toughen while getting stronger. The weather was pretty amazing for a September, so I was glad I got at it. Surprisingly fast even for the weather. Either that, or the 10-15 degrees makes a bigger difference than I thought.

The iThink was interspersed with Bear McCreary's "Anthem," who I realized is sung by Mark Donnelly, the same guy who sings the national anthems for the Vancouver Canucks. Caprica, after all, was filmed in Vancouver, although the scene I'm thinking of, of course, is the one where monotheists get waxed with headshots.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:44 08:44 08:44 08:44 1.00
1.00 17:59 09:15 09:15 09:00 2.00
1.00 26:37 08:38 08:38 08:52 3.00
1.00 35:29 08:52 08:52 08:52 4.00
0.93 43:34 08:05 08:42 08:50 4.93

8.01mi, 74:09, 2 SEP 13, Springfield, Virginia

iThink:
The Dum Dum Girls, "There Is A Light That Never Goes Out"

WX at 08:58 SW 2 10.00 Mostly Cloudy BKN008 BKN039 75 73 95% NA NA 29.81 1009.7

Odometer 13B : 34.5mi

Z4. Average/max heart rate = 156/176

I wasn't up for a full long run, but I needed to go more than the usual 5, and I was curious as to what I was capable of today after going hard yesterday. Today turned into a gut check to see if I could still grind it out for distances shorter than 11, and it delivered, in spite of the relatively slow times, which I found disappointing. The weather probably was a contributing factor.

Strangely, I felt better by about the 7 mile mark. But I got my long run in for the week. Now to start working on pushups and situps.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:40 09:40 09:40 09:40 1.00
1.00 19:17 09:37 09:37 09:39 2.00
1.00 28:41 09:24 09:24 09:34 3.00
1.00 37:40 08:59 08:59 09:25 4.00
1.00 46:41 09:01 09:01 09:20 5.00
1.00 56:07 09:26 09:26 09:21 6.00
1.00 64:57 08:50 08:50 09:17 7.00
1.01 74:09 09:12 09:07 09:15 8.01

5.04mi, 45:54, 1 SEP 13, Springfield, Virginia

iThink:
Rise Against, "Help is On the Way"

WX at 10:58 Vrbl 1 10.00 Fair CLR 81 70 71% NA 85 29.87 1011.8

Odometer 13A: 166.7mi

Z4. Average/max heart rate = 159/176

I have only this video to account for today's iThink.  I admit to listening to emo from time to time.  So it goes.

I started far, far, far too late for my customary Sunday long run. I've been trying to tune up the home network but the firmware on the router provided by Verizon (I'm a FiOS customer) is awkward at best and painful at worst.

Today was the day I start shifting to more hard running rather than LSD. I have a PT test in about a month and a half and that's enough time for deliberate preparation.

Time to fight with the router again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:15 09:15 09:15 09:15 1.00
1.00 18:01 08:46 08:46 09:00 2.00
1.00 27:23 09:22 09:22 09:08 3.00
1.00 36:32 09:09 09:09 09:08 4.00
1.04 45:54 09:22 09:00 09:06 5.04