4.48mi, 39:58, 30 OCT 13, Springfield, Virginia

iThink:
Michael Kamen, "Band of Brothers Suite No. 2"

WX at 05:58 Calm 8.00 Mostly Cloudy SCT070 SCT090 BKN150 47 47 99% NA NA 30.28 1025.7

Odometer 13A: 285.2mi

Z3 high. Average/max heart rate = 152/169

Today felt surprisingly fast, although the weather was a contributing factor. If I'm not wearing any snivel gear because the temperature is about right (albeit damp), then I do tend to run faster. Taking yesterday off probably helped too, although I need to get mcuh better about being more disciplined and running consistently.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:46 08:46 08:46 08:46 1.00
1.00 18:10 09:24 09:24 09:05 2.00
1.00 27:12 09:02 09:02 09:04 3.00
1.00 35:52 08:40 08:40 08:58 4.00
0.48 39:58 04:06 08:33 08:55 4.48

3.01mi, 29:10, 28 OCT 13, Springfield, Virginia

iThink:
The Cure, "One Hundred Years"

WX at 05:58 Calm 10.00 Fair CLR 36 36 99% NA NA 30.19 1022.7

Odometer 13A: 283.7mi

Z3 low. Average/max heart rate = 144/162

Easy run after yesterday - I felt pretty beat. I could've gone longer, but I started late. Time to make up the rest on the way to work.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 09:59 09:59 1.00
1.00 19:33 09:34 09:34 09:46 2.00
1.01 29:10 09:37 09:31 09:41 3.01

7.3mi, 64:49, 27 OCT 13, Springfield, Virginia

iThink:
Michael Kamen, "Band of Brothers Suite No. 2"
Michael Kamen, Alan Shepard launch and Apollo 8 lunar orbit sequences in "From the Earth to the Moon"

WX at 09:58 NW 2 10.00 Fair CLR 49 37 65% NA NA 30.09 1019.3

Odometer 13A: 288.0mi

Z4. Average/max heart rate = 154/171

Crappy start followed by solid midway and hard finish. I wasn't sure how I was going to feel, so I started conservatively, but by the 4 mile mark I was fully warmed up and ready to go. Fairly strong finish although I was having some trouble with the uphills, but not too much.

Not sure why I had the colossal Michael Kamen attack this morning, although there were snippets of other things in the first half mile.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 18:58 09:41 09:41 09:29 2.00
1.00 28:20 09:22 09:22 09:27 3.00
1.00 36:54 08:34 08:34 09:13 4.00
1.00 45:05 08:11 08:11 09:01 5.00
1.00 53:33 08:28 08:28 08:55 6.00
1.00 62:21 08:48 08:48 08:54 7.00
0.30 64:49 02:28 08:13 08:53 7.30

3.0mi, 25:56, 26 OCT 13, Springfield, Virginia

iThink: Max, "Aim"

WX at 09:58 SW 5 10.00 Fair CLR 44 30 57% 41 NA 30.25 1024.7

Odometer 13A: 280.7mi

Z4. Average/max heart rate = 154/167

Late start = 3 mile time trial. Also have to take the Younger to gymnastics practice, so I wanted to get a short hard run in before tomorrow, when I go wogging to burn lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:44 08:44 08:44 08:44 1.00
1.00 17:20 08:36 08:36 08:40 2.00
1.00 25:56 08:36 08:36 08:39 3.00

3.53mi, 32:49, 25 OCT 13, Springfield, Virginia

iThink:
Michael Kamen, "Band of Brothers Suite No. 2"

WX at 05:58 Calm 10.00 Fair CLR 29 29 99% NA NA 30.22 1023.7

Odometer 13A: 277.7mi

Z3. Average/max heart rate = 148/165

Easy run after the day of rest, but I am tired from not sleeping enough and drinking too much coffee. Oh well. At least I got in the run - and while it started slow and crappy, it was a pretty decent run by the 3-mile mark, and there are very clearly defined negative splits. However, I started too late to make it useful, so I only ran 3.5 today. More tomorrow, perhaps. I go back to running long to burn lard again.

Also, first time I've thought of this iThink in a while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:49 09:49 09:49 09:49 1.00
1.00 19:04 09:15 09:15 09:32 2.00
1.00 28:25 09:21 09:21 09:28 3.00
0.53 32:49 04:24 08:18 09:18 3.53

Record APFT, 284 points, 23 OCT 13, Fort Myer, VA

iThink: Journey, "Only the Young" (which I most certainly am not anymore)

WX at 06:52 E 3 7.00 Light Rain OVC065 49 38 66% NA NA 29.79 1008.8 0.05

Odometer 13B: 57.8mi

Z4. Average/max heart rate = no reading

For being all fucked up on injuries and not training hard, I still got my customary 200 points on the pushups and situps, and then ran a rather surprisingly better-than-expected 15:29 on the two-mile run. Lackluster run last time on some training base followed by nagging injuries (for which I compensated with a shitload of painkillers). I'm going to hurt all day, but I can resume pig out ops. Woot.

My usual workout plan gave me my quick kill on pushups, but situps took a bit longer - although not the closer call I had from last time.

The test itself continued in the usual high standard I saw from US Army Headquarters Company. Never a bad thing.

Splits
80 pushups in about 1:15
78 situps in 1:30

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 15:29 15:29 07:44 07:44 2.00

3.18mi, 30:58, 22 OCT 13, Springfield, Virginia

iThink:
Beatallica, "And I'm Evil"

WX at 05:58 E 1 10.00 Partly Cloudy SCT210 47 46 99% NA NA 29.90 1012.8

Odometer 13A: 274.2mi

Z2-Z3 low. Average/max heart rate = 146/162

Easy wogging before tomorrow's PT test. My left ankle is still not back to normal. I'll fix that with some lidocaine and naprosyn before going in tomorrow and deal with the consequences later when I don't have to take another PT test for 6 months.

I am actually mildly concerned about tomorrow's run, although getting 73 pushups and 76 situps should be criminally easy. I just have to run 18:18 or faster. I am mildly embarassed.

There is no rational explanation for today's iThink.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:16 10:16 10:16 10:16 1.00
1.00 19:54 09:38 09:38 09:57 2.00
1.00 29:24 09:30 09:30 09:48 3.00
0.18 30:58 01:34 08:42 09:44 3.18

4.08mi, 37:10, 21 OCT 13, Springfield, Virginia

iThink:
Juliana Hatfield, "Perfection"

WX at 05:58 Calm 10.00 Fair CLR 38 38 99% NA NA 30.15 1021.3

Odometer 13A: 271.0mi

Z3 HR, Z4 effort. Average/max heart rate = 154/172

First run, as a feeler to see how I feel after a week. Not a very promising effort if I feel like I'm busting my ass to go Z3 intensity for heart rate and averaging 9:06/mi.

I guess it could be worse; I'm not in danger of failing, I don't think. I have to run 18:18 to pass. It will be ugly but I think it'll happen.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:45 08:45 08:45 08:45 1.00
1.00 18:10 09:25 09:25 09:05 2.00
1.00 27:30 09:20 09:20 09:10 3.00
1.08 37:10 09:40 08:57 09:07 4.08

After a week of not running

Because of my fucked-up ankle, I have been larding out and generally getting more and more pissed off.

In the meantime, there's always this:

Your results:
You are Jean-Luc Picard

Jean-Luc Picard 70% Worf 65% James T. Kirk (Captain) 60% Will Riker 60% Deanna Troi 60% Mr. Scott 45% Data 42% Spock 40% Geordi LaForge 40% An Expendable Character (Redshirt) 40% Leonard McCoy (Bones) 35% Mr. Sulu 35% Beverly Crusher 35% Chekov 20% Uhura 10%

A lover of Shakespeare and other fine literature. You have a decisive mind and a firm hand in dealing with others.

Click here to take the "Which Star Trek character are you?" quiz...

7.63mi, 73:53, 14 OCT 13, Springfield, Virginia

iThink:
The Goo Goo Dolls, "Another Second Time Around"

WX at 10:58 Vrbl 2 10.00 Partly Cloudy SCT018 63 54 73% NA NA 30.33 1027.4

Odometer 13A: 266.9mi

Z3. Average/max heart rate = 148/164

Today was going to be a relatively easy run, so I was going to run trails today. What I didn't count on was turning my left ankle around the . It's tender, and doesn't feel so great. Slow recovery run after yesterday - was running squarely in zone 3 for that reason.

That ankle is gonna hurt like hell.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 18:38 09:21 09:21 09:19 2.00
1.00 28:08 09:30 09:30 09:23 3.00
1.00 37:44 09:36 09:36 09:26 4.00
1.00 47:12 09:28 09:28 09:26 5.00
1.00 56:33 09:21 09:21 09:25 6.00
1.00 67:18 10:45 10:45 09:37 7.00
0.63 73:53 06:35 10:27 09:41 7.63

7.93mi, 72:31, 13 OCT 13, Springfield, Virginia

iThink:
Vision, "Stop Me If You Think You've Heard This One Before"
The Smiths, "This Charming Man"

WX at 10:58 Vrbl 3 6.00 Light Drizzle Fog/Mist BKN009 OVC013 60 59 97% NA NA 30.29 1026.0 0.03

Odometer 13A: 259.3mi

Z3-Z4. Average/max heart rate = 155/175

Today, in spite of the light rain and overcast, was a pretty ugly run. I was tired after the last few days of the Boyd and Beyond conference (which I've attended since its revitalization in 2010) at Quantico and my general workload in the office. I had taken the last few days off because I was exhausted, but I had to run today.

I was remembering advice from my cross-country coach in high school, decades ago, that I needed to be running "just slightly uncomfortable." I was able to do that for a good chunk of today, but it was still tough going.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:42 08:42 08:42 08:42 1.00
1.00 17:58 09:16 09:16 08:59 2.00
1.00 26:44 08:46 08:46 08:55 3.00
1.00 35:54 09:10 09:10 08:58 4.00
1.00 45:25 09:31 09:31 09:05 5.00
1.00 54:38 09:13 09:13 09:06 6.00
1.00 63:53 09:15 09:15 09:08 7.00
0.93 72:31 08:38 09:17 09:09 7.93

4.48mi, 41:14, 10 OCT 13, Springfield, Virginia

iThink:
Liz Longley, "Dough 4 Dough"
Above and Beyond Feat. Oceanlab, "Satellite"
Vision, "Stop Me If You Think You've Heard This One Before"


WX at 05:58 Vrbl 6 10.00 Light Rain OVC011 54 53 95% NA NA 30.14 1021.0

Odometer 13A: 251.4

Z3. Average/max heart rate = 149/168

54F + Drizzle = AWESOME.

I didn't run yesterday because work has been really, really bad this week, but I needed to get at it. I almost chickened out when I heard the rain going this morning, but knew I had to run and was singularly glad that I got one in for some of the best running weather (at least for me) I've had.

Not everyone enjoys running in the rain, but I do, especially like this.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:13 09:13 09:13 09:13 1.00
1.00 19:01 09:48 09:48 09:30 2.00
1.00 28:16 09:15 09:15 09:25 3.00
1.00 36:59 08:43 08:43 09:15 4.00
0.48 41:14 04:15 08:51 09:12 4.48

6.43mi, 58:29, 8 OCT 13, Springfield, Virginia

iThink:
R.E.M., "West of the Fields"

WX at 05:58 Calm 10.00 Fair CLR 49 48 99% NA NA 30.19 1022.7

Odometer 13A: 246.9mi

Z3. Average/max heart rate = 154/170

Couldn't pass up a day like today, especially coming after yesterday's rainstorm. I can excuse the slower run times from lack of training, but I'm doing this mostly to burn lard rather than get really fast.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 09:29 09:29 1.00
1.00 18:57 09:28 09:28 09:28 2.00
1.00 27:36 08:39 08:39 09:12 3.00
1.00 36:37 09:01 09:01 09:09 4.00
1.00 46:05 09:28 09:28 09:13 5.00
1.00 54:49 08:44 08:44 09:08 6.00
0.43 58:29 03:40 08:32 09:06 6.43

7.68mi, 71:27, 6 OCT 13, Springfield, Virginia

iThink:
Velocity Girl, "Finest Hour"
The Judybats, "Ugly on the Outside"

WX at 10:58 Vrbl 3 10.00 Fair CLR 79 66 65% NA 81 30.03 1017.2
WX at 09:58 Vrbl 2 10.00 Fair CLR 76 67 75% NA 77 30.04 1017.5

Odometer 13A: 240.4mi

Z4. Average/max heart rate = 160/179

The temperature reading on the computer was saying 63 this morning when I rolled out. Not so much! That might explain why today was harder than usual, although it was the usual full warmup by 4 or 5 miles. Today went down hard, and the last mile had a distinctly "grind until you die" kind of feel. Still worth the run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:01 09:01 09:01 09:01 1.00
1.00 18:05 09:04 09:04 09:02 2.00
1.00 27:13 09:08 09:08 09:04 3.00
1.00 36:40 09:27 09:27 09:10 4.00
1.00 46:02 09:22 09:22 09:12 5.00
1.00 55:16 09:14 09:14 09:13 6.00
1.00 64:35 09:19 09:19 09:14 7.00
0.68 71:27 06:52 10:06 09:18 7.68

3.55mi, 33:29, 5 OCT 13, Springfield, Virginia

iThink:
U2, "I Will Follow"

WX at 17:58 S 3 10.00 Fair CLR 84 65 52% NA 86 30.02 1016.9

Odometer 13A:232.6mi

Z3. Average/max heart rate = 157/172

It was warmer, and I'd just finished mowing the grass, but man, did I feel beat. Some of it could also be my gross failure to account for the long-ass walk from the Medical Center Metro Stop to the part of Walter Reed National Military Medical Center I had to visit (for me, not for anyone else).

No matter. Gotta run tomorrow too.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:39 09:39 09:39 09:39 1.00
1.00 19:02 09:23 09:23 09:31 2.00
1.00 28:37 09:35 09:35 09:32 3.00
0.55 33:29 04:52 08:51 09:26 3.55

5.05mi, 48:15, 4 OCT 13, Springfield, Virginia

iThink:
The Bats, "Courage"
Beatallica, "Blackened in the USSR"
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remix)

WX at 05:58 Calm 6.00 Fog/Mist CLR 59 59 100% NA NA 30.07 1018.6

Odometer 13A: 229.1mi

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

I haven't been sleeping enough but I desperately need to get in a run, so I did today. But I need to run or I will lard out. So I run. Today was a little moderated as I needed to take a pit stop but there was no place, so I was just hanging on until the run ended.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:28 09:28 09:28 09:28 1.00
1.00 19:29 10:01 10:01 09:45 2.00
1.00 28:31 09:02 09:02 09:30 3.00
1.00 37:58 09:27 09:27 09:30 4.00
1.05 48:15 10:17 09:48 09:33 5.05

3.57mi, 31:37, 2 OCT 13, Springfield, Virginia

iThink:
The Moody Blues, "The Voice"

WX at 05:58 SE 1 7.00 Fair CLR 54 54 100% NA NA 30.06 1018.2

Odometer 13A : 224.0mi

Z4. Average/max heart rate = 156/173

Short run due to late start. Today probably should've been a recovery day, but turned into a harder run than I originally anticipated. Tomorrow will be the longer slow run to burn lard and reverse some of the damage done last week.

I heard the Moody Blues song while driving back from Carlisle Sunday night but not sure why it hooked in this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 09:26 09:26 1.00
1.00 18:15 08:49 08:49 09:07 2.00
1.00 26:57 08:42 08:42 08:59 3.00
0.57 31:37 04:40 08:11 08:51 3.57

5.05mi, 45:38, 1 OCT 13, Springfield, Virginia

iThink:
Mark Isham, "Cars and Helicopters"
Craig Safan, "Elegy"
Philip Glass, opening theme to Hamburger Hill
Depeche Mode, "Behind the Wheel"

WX at 05:58 Calm 10.00 Overcast OVC070 56 55 99% NA NA 30.06 1018.2

Odometer 13A : 220.4mi

Z4. Average/max heart rate = 158/175

I realized I'm going to kill someone if I don't start running, especially with three weeks before a PT test. I'll let myself go after the test, but this is one time when I'm going to just take the fucking pain and just run.

Today made for an interest set in the iThink this morning.  It's interesting to see what sparks what when you're on the run.

I hadn't thought about "Cars and Helicopters" in a while, first time I heard it was 25 years ago on Hearts of Space on NPR when I was in high school.  Not sure where the Craig Safan bit came from, but as I was running, I was reminded of the opening credits to Hamburger Hill, and then I remembered about Bobby Troup on the show Emergency, which I watch on the TiVo as I'm punishing myself to pushups and situps in the evening.

I also realized that I'm starting to get bigger and that's just not acceptable. I realized this as I was rolling the trash can out to the kerb and the line "because you are a disgusting fatbody, Private Pyle" came to mind.

Time to see how bad I hurt later today. Might not be that many people at work since the government shut down today...

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:20 09:20 09:20 09:20 1.00
1.00 18:41 09:21 09:21 09:20 2.00
1.00 27:14 08:33 08:33 09:05 3.00
1.00 36:07 08:53 08:53 09:02 4.00
1.05 45:38 09:31 09:04 09:02 5.05