11.38mi, 1:51:59, 28 DEC 14, Springfield, Virginia

iThink:
The Connells, "Fun & Games"
Brian Tyler, "Downtown Tokyo Chase"
Max, "Aim"
George Sanger, "Defend" mission music from the computer game Wing Commander

WX at 14:58 S 1 10.00 Fair CLR 54 47 77% NA NA 29.98 1015.6

Odometer 14B: 236.9mi

Z3. Average/max heart rate = 151/170

Today's run was not particularly hard for pacing but any run of this length is going to be hard, and today was no exception. What made today interesting was how warm it was for the end of December. I'd never guess I'd be running in shorts and a t-shirt at this time of the year. The relative speed weas actually kind of promising at the end, although I'd hardly call it fast. Now I can go work on the lawn, but more importantly, I can feel like I can eat anything without guilt today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:14 09:14 09:14 09:14 1.00
1.00 19:12 09:58 09:58 09:36 2.00
1.00 28:51 09:39 09:39 09:37 3.00
1.00 38:34 09:43 09:43 09:39 4.00
1.00 48:30 09:56 09:56 09:42 5.00
1.00 58:21 09:51 09:51 09:44 6.00
1.00 68:54 10:33 10:33 09:51 7.00
1.00 79:04 10:10 10:10 09:53 8.00
1.00 88:30 09:26 09:26 09:50 9.00
1.00 98:57 10:27 10:27 09:54 10.00
1.00 108:35 09:38 09:38 09:52 11.00
0.38 111:59 03:24 08:58 09:50 11.38

4.42mi, 41:55, 27 DEC 14, Springfield, Virginia

iThink:
James Horner, "Battle in the Mutara Nebula"
James Horner, "Genesis Countdown"

WX at 08:58 W 1 10.00 A Few Clouds FEW160 33 31 94% NA NA 30.30 1026.5

Odometer 14B: 225.4

Z3. Average/max heart rate = 152/168

Today was a day where I thought I needed to run, not because I wanted to run. Alas, this was also a day where I was backed up against some other things - I felt better, although not great, so I'm glad I got at it, but not what it could've been.

The weather was pretty glorious, though.  Not characteristic of late December at all.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:31 09:31 09:31 09:31 1.00
1.00 18:59 09:28 09:28 09:29 2.00
1.00 28:46 09:47 09:47 09:35 3.00
1.00 38:05 09:19 09:19 09:31 4.00
0.42 41:55 03:50 09:07 09:29 4.42

6.55mi, 61:06, 25 DEC 14, Springfield, Virginia

iThink:
Corrosion of Conformity, "What(?)"
Max, "Aim"

WX at 15:58 NW 15 10.00 Fair CLR 54 30 41% NA NA 30.06 1018.3

Odometer 14B: 221.0mi

Z3 high-Z4. Average/max heart rate = 158/172

After the gray gloom of the last few days, today was cool, sunny, and surprisingly great. It would've been a crime not to get out there and run, so I did.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 09:18 09:18 1.00
1.00 19:04 09:46 09:46 09:32 2.00
1.00 28:36 09:32 09:32 09:32 3.00
1.00 37:42 09:06 09:06 09:26 4.00
1.00 46:55 09:13 09:13 09:23 5.00
1.00 56:14 09:19 09:19 09:22 6.00
0.55 61:06 04:51 08:49 09:20 6.55

11.47mi, 1:48:22, 21 DEC 14, Springfield, Virginia

iThink:
Johnny Cash, "Walk the Line"
Bear McCreary, "Storming New Caprica"
The Millions, "Play Sacrifice"
The Millions, "Answer With Fever"
The Smiths, "Bigmouth Strikes Again"

WX at 10:58 N 3 10.00 Overcast OVC070 38 23 55% NA NA 30.37 1028.8

Odometer 14B: 214.4mi

Z4. Average/max heart rate = 162/182

Today was neither fast nor slow. However, it was an interesting exercise in how hard I was going to go at the end.  I was closing hard to try to catch up with others, and going uphill that's how I was pushing a zone 5, 182 bpm heart rate that I definitely couldn't sustain.  I was fucking dying.  The other person was giving me stink-eye when I passed, but I didn't really care.

I don't care about a lot of things, but I'm a little pissed at the OPFOR CDR at getting rid of a $250 Luxo desk lamp that she thought was junk, but I got from my parents, and it was the lamp my dad had had on his desk most of my childhood, so I was pretty fucking pissed.  There's nothing I can do about it now other than buy a new one.  Goddammit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:12 09:12 09:12 09:12 1.00
1.00 18:50 09:38 09:38 09:25 2.00
1.00 28:11 09:21 09:21 09:24 3.00
1.00 37:46 09:35 09:35 09:26 4.00
1.00 47:16 09:30 09:30 09:27 5.00
1.00 56:53 09:37 09:37 09:29 6.00
1.00 66:32 09:39 09:39 09:30 7.00
1.00 75:38 09:07 09:07 09:27 8.00
1.00 83:56 08:18 08:18 09:20 9.00
1.00 93:50 09:54 09:54 09:23 10.00
1.00 103:34 09:45 09:45 09:25 11.00
0.47 108:22 04:47 10:11 09:27 11.47

5.30mi, 48:36, 19 DEC 14, Springfield, Virginia

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 15:58 NW 13 G 17 10.00 Fair CLR 40 22 50% 32 NA 30.17 1022.0

Odometer 14B: 202.9mi

Z4. Average/max heart rate = 162/179

I wasn't sure how I would feel about a run today, but I went light on snivel gear. That might've been a factor in my running faster than yesterday, all things being equal. Or maybe I'm just better rested today and I felt more ready to go. Or it could be the afternoon. Or maybe all of the above.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:06 09:06 09:06 09:06 1.00
1.00 18:33 09:27 09:27 09:17 2.00
1.00 27:10 08:37 08:37 09:03 3.00
1.00 36:27 09:17 09:17 09:07 4.00
1.00 45:48 09:21 09:21 09:10 5.00
0.30 48:36 02:48 09:20 09:10 5.30

8.68mi, 86:34, 18 DEC 14, Springfield, Virginia

iThink:
The Millions, "Riga (For Freedom)"

WX at 10:55 NW 16 G 22 10.00 Fair CLR 39 20 47% 30 NA 30.19 1022.5

Odometer 14B: 197.6mi

Z3-Z4. Average/max heart rate = 152/171

This was a day that I didn't feel very interested in rolling out. I did it because I need to, not because I really wanted to. I've been generally very slow since coming backl. I'm not sure why, but I need to continue to run hills until I get faster again. I could also be really goddamn tired after a year deployed.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:42 09:42 09:42 09:42 1.00
1.00 19:57 10:15 10:15 09:59 2.00
1.00 29:40 09:43 09:43 09:53 3.00
1.00 39:40 10:00 10:00 09:55 4.00
1.00 49:44 10:04 10:04 09:57 5.00
1.00 60:01 10:16 10:16 10:00 6.00
1.00 70:19 10:18 10:18 10:03 7.00
1.00 80:00 09:41 09:41 10:00 8.00
0.68 86:34 06:34 09:39 09:58 8.68

4.59mi, 52:08, 17 DEC 14, Annandale, Virginia

iThink:
Delain, "Such A Shame"

WX at 04:58 W 1 1.75 Fog/Mist CLR 39 39 100% NA NA 29.95 1014.6

Odometer 14B: 188.9mi

Z3. Average/max heart rate = 142/166

It's hard to run in an unfamiliar area when it's totally fogged in on a trail network I've never run before. I was trying to avoid puddles from yesterday's rain, but failed in that task.

It's better than just sitting waiting for the Younger's swimming practice to finish.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:10 12:10 12:10 12:10 1.00
1.00 24:09 11:58 11:58 12:04 2.00
1.00 35:39 11:30 11:30 11:53 3.00
1.00 46:24 10:45 10:45 11:36 4.00
0.59 52:09 05:45 09:45 11:22 4.59

2.11mi, 21:59, 15 DEC 14, Springfield, Virginia

iThink:
Corrosion of Conformity, "Happily Ever After"

WX at 05:58 Calm 10.00 Overcast OVC032 39 36 88% NA NA 30.09 1019.3

Odometer 14B: 184.3mi

Z3. Average/max heart rate = 150/163

I'm pretty sure I've enraged the OPFOR Cdr by not immediately jumping up and volunteering to take the Younger to swimming practice. There are three times in the past I've seriously thought about moving out. This is the fourth. I could not sleep, and so got in a desultory two miles of slow running. 

The storm is still brewing, I can feel it.  It will get to the point where it becomes unavoidable - and then the real pain - rather than the passive-aggressive facts of life at home. I'm sure the OPFOR Cdr is none too happy about the state of affairs, but I have become a paycheck, while she has become childcare.  Neither of us will talk root causes until it becomes irreconcilable, which it might just be by now.

Unless I have some courage and bring it up first.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:24 10:24 10:24 10:24 1.00
1.00 20:50 10:26 10:26 10:25 2.00
0.11 21:59 01:09 10:26 10:25 2.11

6.55mi, 61:17, 12 DEC 14, Springfield, Virginia

iThink:
The Smiths, "What Difference Does It Make?"

WX at 16:58 NW 7 10.00 Overcast OVC038 42 25 50% 38 NA 30.11 1020.0

Odometer 14B: 182.1mi

Z4. Average/max heart rate = 161/179

My festival of mediocrity continues. I'm deliberawtely running as many hills as I can find in the immediate area to start building strength uphill again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:53 08:53 08:53 08:53 1.00
1.00 18:22 09:29 09:29 09:11 2.00
1.00 27:52 09:30 09:30 09:17 3.00
1.00 36:59 09:07 09:07 09:15 4.00
1.00 46:33 09:34 09:34 09:19 5.00
1.00 56:06 09:33 09:33 09:21 6.00
0.55 01:18 05:12 09:27 09:21 6.55

6.33mi, 57:49, 10 DEC 14, Springfield, Virginia

iThink:
Underworld, "Scribble" (Netsky remix)

WX at 07:58 NW 16 G 24 10.00 Fair CLR 43 33 68% 35 NA 29.85 1011.2

Odometer 14B: 175.5mi

Z4. Average/max heart rate = 163/176

First time running hills since August, and I fucking suck. Anything flat or downhill is great. Anything uphill, however minute, is a festival of suck. The road to recovery begins today.

The times are a little misleading since I didn't stop the clock while I was awaiting traffic to pass.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:30 08:30 08:30 08:30 1.00
1.00 17:44 09:14 09:14 08:52 2.00
1.00 27:20 09:36 09:36 09:07 3.00
1.00 36:33 09:13 09:13 09:08 4.00
1.00 45:23 08:50 08:50 09:05 5.00
1.00 54:42 09:19 09:19 09:07 6.00
0.33 57:49 03:07 09:25 09:08 6.33

The power of memory

 

Posted from justwarthings`*~.

I'm home.

Last day of the campaign, day 375.

The biggest battles, I suspect, are still to come, much as they were five years ago when I came back from my last deployment.

6.03mi, 66:51, 28 NOV 14, Camp Arifjan, Kuwait

Today is day 371 of the campaign.

iThink:
Tegan and Sara feat. the Lonely Island, "Everything is Awesome"
John Williams, "Battle in the Snow"

WX at 9 AM (14) Nov 28 71 (22) 44 (7) 30.09 (1019) NNE 6 RH 38

Odometer 14B: 169.2mi

Z3. No heart rate reading.

As to be expected, my legs were rubber after yesterday. What really hurt the most was the hip flexors, which I guess is consistent with doing GHD situps for the first time in a few months. GHD situps aren't really a substitute for doing regular situps, but they'll probably help with the hip flexor work that I need for more speed and stability.

No other gym work as I don't feel moto enough to warrant doing any of that shit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:04 12:04 12:04 12:04 1.00
1.00 23:27 11:23 11:23 11:44 2.00
1.00 34:35 11:08 11:08 11:32 3.00
1.00 46:14 11:39 11:39 11:34 4.00
1.00 56:48 10:33 10:33 11:22 5.00
1.00 06:33 09:45 09:45 11:05 6.00
0.03 06:51 00:18 10:13 11:05 6.03

9.45mi, 89:08, 27 NOV 14, Camp Arifjan, Kuwait

Today is day 370 of the campaign.

iThink:
Underworld, "Scribble" (Netsky remix)

WX at 9 AM (14) Nov 27 68 (20) 48 (9) 30.03 (1017) ESE 6 RH 49

Odometer 14B: 163.1mi

Z4. No heart rate reading.

This is the first run I've done in a long while in Kuwait. I wanted to run most of the perimeter of Camp Arifjan, and did so, but it varied by pace. It started rough, and went better, but I hit the wall near the end until I realized I was near the finish. So it was worth it, even though I'm going to hurt like a motherfucker after that. The run was easier after the sun went down.

I followed that with leg presses, leg extensions, leg curls, squats, bench presses, and GHD situps. The GHD situps were painful, and I'd bled off enough electrolytes where I was starting to feel some serious hyponaetremia, if the headache was any indicator.

Desultory run tomorrow. Maybe some light pushup and situp work. Still waiting.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:00 09:00 09:00 09:00 1.00
1.00 18:42 09:43 09:43 09:21 2.00
1.00 28:08 09:25 09:25 09:23 3.00
1.00 37:33 09:25 09:25 09:23 4.00
1.00 47:03 09:30 09:30 09:25 5.00
1.00 56:40 09:37 09:37 09:27 6.00
1.00 65:36 08:56 08:56 09:22 7.00
1.00 74:58 09:22 09:22 09:22 8.00
1.00 85:15 10:17 10:17 09:28 9.00
0.45 89:08 03:53 08:37 09:26 9.45

8.78mi, 83:56, 25 NOV 14, Bagram, Afghanistan

Today is day 368 of the campaign.

iThink:
Juliana Hatfield, "Perfection"
The Smiths, "Handsome Devil"
R.E.M., "Driver 8"
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 6 AM (11) Nov 25 60 (16) 15 (-9) 30.15 (1021) NE 3 RH 17

Odometer 14B: 153.1

Z4. No HRM reading.

In my almost two days at Bagram waiting on lift, I had an unparalleled opportunity to run the perimeter for the first time since 2009, so I did it. There's been a change to the perimeter route, which adds about 1.5mi to the overall distance, but I woke up this morning a little dehydrated and realized I might feel better after rehydrating and going for a run. At the very least, I don't feel so guilty for eating and not working out. I was a little embarrassed the at time, but I need to moderate my expectations for what I think I can do. Maybe.

My nagging nasal mucus and accompanying cough won't fucking stop, even after over a week. I hope it clears up over the next few days, because I don't want to return to the United States still sick.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:34 09:34 09:34 09:34 1.00
1.00 19:18 09:44 09:44 09:39 2.00
1.00 29:04 09:46 09:46 09:41 3.00
1.00 38:43 09:39 09:39 09:41 4.00
1.00 48:18 09:35 09:35 09:40 5.00
1.00 57:45 09:27 09:27 09:38 6.00
1.00 67:22 09:36 09:36 09:37 7.00
1.00 76:58 09:36 09:36 09:37 8.00
0.78 83:56 06:58 08:56 09:34 8.78

4.0mi, 36:19, 23 NOV 14, Kabul, Afghanistan

Today is day 366 of the campaign.

iThink:
R.E.M., "Driver 8"

WX at 6 AM (11) Nov 23 55 (13) 6 (-14) 30.18 (1022) NNW 5 RH 13

Odometer 14A: 445.5mi

Z3 high-Z4. Average/max heart rate = 153/162

50/40/30/20 pushups, 50/40/30/20 situps with 15/15/15/15 flutter kicks, 4x15@290 leg press, 3x15@29 hamstring curl, 3x15@29 leg extension.

Today felt all right, although I went a little easier in the gym, and today's finish wasn't as fast as yesterday's. It does take about two miles to warm up, and then I'm more or less set. It seems I'm hitting my full stride by 4, which is about to be expected. Time to retire these shoes, just at the end.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:31 09:31 09:31 09:31 1.00
1.00 18:53 09:21 09:21 09:26 2.00
1.00 27:45 08:53 08:53 09:15 3.00
1.00 36:19 08:34 08:34 09:05 4.00

4.44mi, 40:21, 22 NOV 14, Kabul, Afghanistan

Today is day 365 of the campaign.

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 7 AM (12) Nov 22 53 (12) 10 (-12) 30.06 (1018) NNE 7 RH 17

Odometer 14A: 441.3mi

Z3 start, Z4 finish. Average/max heart rate = 156/169

50/40/30/20/10 pushups, 50/40/30/20/10 situps with 15/15/15/15/15 flutter kicks, 4x15@290 leg press, 3x15@29 hamstring curl, 3x15@29 leg extension.

Today started slow as should be expected from gym work, but by the middle of lap 2, I was fully warmed up and the last lap was surprisingly quick - which in itself is a good sign. Nothing but steady negative splits all the way through, which is also a good sign. I'm not sure what prompted me to try to put the hammer down (as much as I can at this point in my life) except that I felt okay. So I did.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:43 10:43 ----- ----- 1.00
0.11 10:44 00:01 09:40 09:40 1.11
1.00 21:09 10:25 ----- ----- 2.11
0.11 21:16 00:07 09:30 09:35 2.22
1.00 30:55 09:39 ----- ----- 3.22
0.11 31:09 00:14 08:54 09:21 3.33
1.00 40:05 08:56 ----- ----- 4.33
0.11 40:22 00:17 08:18 09:05 4.44

6.66mi, 60:04, 21 NOV 14, Kabul, Afghanistan

Today is day 364 of the campaign.

iThink:
Underworld, "Scribble" (Netsky remix)

WX at 6 AM (11) Nov 21 59 (15) 8 (-13) 30.12 (1020) N 2 RH 13

Odometer 14A: 437.8mi

Z3-Z4. Average/max heart rate = 155/167

My nose is still kicking out mucus like it's no tomorrow, so I'm still technically sick. However, I was able to walk around without having to take cold medicine, so that's a big start. Maybe I'll be able to sleep without antihistamines tonight. Today's run went better than yesterday's for feel, although that's not saying much. I finished much stronger today than I did yesterday, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:00 10:00 ----- ----- 1.00
0.11 10:17 00:17 09:16 09:16 1.11
1.00 19:59 09:41 ----- ----- 2.11
0.11 20:14 00:16 08:58 09:07 2.22
1.00 29:58 09:44 ----- ----- 3.22
0.11 30:17 00:19 09:03 09:06 3.33
1.00 39:48 09:31 ----- ----- 4.33
0.11 40:19 00:31 09:02 09:05 4.44
1.00 49:53 09:34 ----- ----- 5.44
0.11 50:20 00:27 09:02 09:04 5.55
1.00 59:56 09:36 ----- ----- 6.55
0.11 00:04 00:08 08:46 09:01 6.66

6.66mi, 61:38, 20 NOV 14, Kabul, Afghanistan

Today is day 363 of the campaign.

iThink:
The Smiths, "What Difference Does it Make?"
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 4 AM (9) Nov 20 62 (17) 14 (-10) 30.15 (1021) WSW 1

Odometer 14B: 151.0mi

Z3-Z4. Average/max heart rate = 155/167

First time running in four days. I felt like crap, and while I was committed to running 6.66 today, I may pay for it later. I haven't completely kicked my cold, which was pretty bad, but I'm getting better today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:44 09:44 ----- ----- 1.00
0.11 10:01 00:17 09:01 09:01 1.11
1.00 20:10 10:09 ----- ----- 2.11
0.11 20:21 00:11 09:18 09:10 2.22
1.00 30:11 09:50 ----- ----- 3.22
0.11 30:36 00:25 09:14 09:11 3.33
1.00 40:35 09:59 ----- ----- 4.33
0.11 41:01 00:26 09:23 09:14 4.44
1.00 50:54 09:53 ----- ----- 5.44
0.11 51:28 00:34 09:25 09:16 5.55
1.00 61:19 09:51 ----- ----- 6.55
0.11 61:38 00:19 09:10 09:15 6.66

5.55mi, 52:06, 16 NOV 14, Kabul, Afghanistan

Today is day 359 of the campaign.

iThink:
Morrissey, "Irish Blood, English Heart"

WX at 5 AM (10) Nov 16 60 (16) 6 (-14) 30.18 (1022) WNW 3 RH 11

Odometer 14A: 431.1mi

Z3. Average/max heart rate = ~155/~160

Today was going to be an easy day run, and it was, as I got progressively faster. The HRM readings are all wrong as I am confident I wasn't going 178 at the beginning ofthe run. I'm still sick, but running helps open my lungs up a little more and I feel better, if only for a little while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:04 10:04 ----- ----- 1.00
0.11 10:44 00:40 09:40 09:40 1.11
1.00 21:06 10:22 ----- ----- 2.11
0.11 21:24 00:18 09:37 09:38 2.22
1.00 31:23 09:59 ----- ----- 3.22
0.11 31:50 00:27 09:24 09:34 3.33
1.00 41:43 09:52 ----- ----- 4.33
0.11 42:05 00:22 09:14 09:29 4.44
1.00 51:48 09:43 ----- ----- 5.44
0.11 52:06 00:18 09:01 09:23 5.55

6.55mi, 56:41, 15 NOV 14, Kabul, Afghanistan

Today is day 358 of the campaign.

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

WX at 6 AM (11) Nov 15 60 (16) 3 (-16) 30.15 (1021) SSE 5 RH 9

Odometer 14B: 144.3mi

Z4. Average/max heart rate = 159/168

I have a head cold that has been kicking my ass, but I got in a run that was surprisingly quick given how I felt. I've still been gorked out on cough medicine so I haven't been feeling particularly sharp.  I need to sleep earlier tonight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:28 09:28 ----- ----- 1.00
0.11 10:00 00:32 09:00 09:00 1.11
0.90 18:45 08:45 ----- ----- 2.01
0.11 18:57 00:13 08:52 08:56 2.12
1.00 28:23 09:26 ----- ----- 3.12
0.11 28:26 00:03 08:33 08:48 3.23
1.00 37:57 09:31 ----- ----- 4.23
0.11 37:59 00:02 08:36 08:45 4.34
1.00 47:22 09:23 ----- ----- 5.34
0.11 47:25 00:02 08:29 08:42 5.45
1.00 56:36 09:12 ----- ----- 6.45
0.10 56:41 00:04 08:25 08:39 6.55

3.33mi, 33:17, 13 NOV 14, Kabul, Afghanistan

Today is day 356 of the campaign.

iThink:
Tegan and Sara, "Everything is Awesome"

WX at 6 AM (11) Nov 13 59 (15) 14 (-10) 30.24 (1024) NNE 8 RH 16

Odometer 14A: 425.6mi

Z3 low. Average/max heart rate = 142/151

50/45/40/35 pushups, 50/45/40/35 situps with 25/25/25/25 flutter kicks, 15/15/10 calf lift, 3x15@27.5 quad and hamstring curl, 3x15@93 squats. Changing it up.

And...the legs were dead, dead, dead. Recovery run only. The conditions are great, but my legs aren't. The old shoes may be a factor, but I'm not junking them quite yet. Right before I leave...

I spent about 45 minutes playing wall ball yesterday, and I could feel it in the upper back and triceps. I had spent especially more time working on left hand, and while I'll never throw and catch as well left-handed as I will right hand, the time spent on the wall has been valuable. If only I'd done that much younger - I might have had a more balanced treatment of left and right hand stick technique. I still can't reliably sidearm or underhand throw left handed, although if I had more time, I guess I'd spent more effort on it. I didn't want to go chasing balls, and only brought two.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.33 33:17 33:17 29:59 10:00 3.33

3.33mi, 34:53, 11 NOV 14, Kabul, Afghanistan

Today is day 354 of the campaign.

iThink:
The Cure, "Doubt"

WX at 7 AM (12) Nov 11 57 (14) 12 (-11) 30.18 (1022) ENE 5

Odometer 14A: 422.1mi

Z3. Average/max heart rate = 140/146

50/45/40/35 (25/25/25/25) standard + 4X15@290. OMFG my legs were dead today. Recovery run only.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:27 11:27 ----- ----- 1.00
0.11 11:36 00:09 10:27 10:27 1.11
1.00 23:00 11:24 ----- ----- 2.11
0.11 23:16 00:15 10:30 10:29 2.22
1.00 34:20 11:04 ----- ----- 3.22
0.11 34:53 00:32 10:28 10:28 3.33

9.0mi, 79:33, 10 NOV 14, Kabul, Afghanistan

Today is day 353 of the campaign.

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
John Williams, "The Battle of Endor III" from the Return of the Jedi Special Edition soundtrack
Motley Crue, "Kickstart My Heart"

WX at 5 AM (10) Nov 10 59 (15) 12 (-11) 30.21 (1023) NNE 3 RH 15

Odometer 14B: 137.6mi

Z4 with one lap of Z3 recovery. Average/max heart rate = 155/168

Today was going to be a long day while the weather still holds. It was also going to be a long run after yesterday's recovery run. Also, because today was slow and I'm going to start transitioning my work responsibilities to my successor tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 ----- ----- 1.00
0.11 09:51 00:25 08:52 08:52 1.11
1.00 19:14 09:24 ----- ----- 2.11
0.11 19:37 00:22 08:48 08:50 2.22
1.00 28:57 09:21 ----- ----- 3.22
0.11 29:16 00:18 08:42 08:47 3.33
1.00 38:30 09:15 ----- ----- 4.33
0.11 38:55 00:25 08:42 08:46 4.44
1.00 48:20 09:25 ----- ----- 5.44
0.11 48:47 00:27 08:53 08:47 5.55
1.00 58:06 09:19 ----- ----- 6.55
0.11 58:29 00:22 08:44 08:47 6.66
1.00 67:31 09:02 ----- ----- 7.66
0.11 67:33 00:02 08:11 08:42 7.77
1.00 78:11 10:37 ----- ----- 8.77
0.23 79:33 01:22 09:45 08:50 9.00

3.33mi, 34:34, 9 NOV 14, Kabul, Afghanistan

Today is day 352 of the campaign.

iThink:
Sugar, "Tilted"

WX at 5 AM (10) Nov 09 59 (15) 14 (-10) 30.36 (1028) Variable 3 RH 16

Odometer 14A: 418.6mi

Z3 low. Average/max heart rate = 139/145

As usual, 50/45/40/35 pushups, 50/45/40/35 situps with 25/25/25/25 flutter kicks, 4x15@290 leg press. I added 3x10@90 squats just for something different.

Easy, and I mean EASY recovery run today. Target HR was 140, and I ran just about that today. I was pissed, mostly because I had occasion to go to the post office before its posted closing time, and it was locked. The person said "we're closed" in a way that summoned the words (that I thankfully did not verbalize) "FUCKING DIE" in a split second. My desire to suffer fools gets low, but they're a monopoly on this base and I have to ship shit out. So I will tolerate it, but it's one other annoyance that puts me back in my usual homicidal place.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:24 10:24 ----- ----- 1.00
0.11 11:19 00:56 10:12 10:12 1.11
1.00 22:34 11:15 ----- ----- 2.11
0.11 23:00 00:26 10:31 10:21 2.22
1.00 34:02 11:02 ----- ----- 3.22
0.11 34:34 00:32 10:26 10:23 3.33

6.66mi, 58:55, 8 NOV 14, Kabul, Afghanistan

Today is day 351 of the campaign.

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi mix)
Underworld, "Scribble"

WX at 6 AM (11) Nov 08 51 (11) 15 (-9) 30.30 (1026) Variable 3 RH 23

Odometer 14B: 128.6mi

Z3. Average/max heart rate = 154/176

Today would've been a perfect day for a long run. It sure seemed that way until I started running and found out after the first 800m that I was running on the deadest legs I'd run on in a long, long while. I chalk this up to erging this past week, working things that traditionally have not seen much work. The rest of today's run was a long festival of pain.

I also need to call home today, as today is the OPFOR CDR's birthday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:04 09:04 ----- ----- 1.00
0.11 09:40 00:36 08:43 08:43 1.11
1.00 19:03 09:23 ----- ----- 2.11
0.11 19:29 00:26 08:51 08:47 2.22
1.00 29:02 09:33 ----- ----- 3.22
0.11 29:17 00:15 08:50 08:48 3.33
1.00 38:51 09:34 ----- ----- 4.33
0.11 39:08 00:16 08:52 08:49 4.44
1.00 48:48 09:40 ----- ----- 5.44
0.11 49:08 00:20 09:00 08:51 5.55
1.00 58:50 09:43 ----- ----- 6.55
0.11 58:55 00:05 08:49 08:51 6.66

2.0mi on dreadmill, 17:50 + 5,000m on Concept2 Model E, 22:32.1, 6 NOV 14, Kabul, Afghanistan

Today is day 349 of the campaign.

iThink:
John Williams, "The Last Battle"
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
Something else that I can't remember in my white-hot rage.

WX at 11 AM (16) Nov 06 44 (7) 42 (6) 30.06 (1018) E 5 RH 93

Odometer 14B: 122.0mi

Run: Z4. Average/max heart rate = 157/164
Erg: Z3, Z5 finish because I felt like it. Average/max heart rate = 148/171

As usual, 50/45/40/35 pushups, 50/45/40/35 situps with 25/25/25/25 flutter kicks, 4x15@290 leg press.

Today felt better and worse - I had forgotten how much I fucking hate running on the dreadmill (due to the requirement to run EXACTLY the same pace) and quit after two miles. I realized as much as I didn't want to row two days in a row, I decided to run an easy 5,000, which was good up until the last 500m, which I did all out to finish at 1:57/500m. That was probably unwise but I didn't care.

Part of my generalized ire was because of one of my coworkers who was inexperienced in the ways of two of the more incompetent staff sections that barraged him with, quite frankly, bullshit. Had I had time to edit it, I might've done better about cutting a lot of the lard out of the packet, but it was late and he was apologetic, at which point I cut him off. I told him I didn't care what the staff sections produced, there was no way in hell the commander was going to get to read all that shit. We are the first line of defense against the shitterific staff work that I've come to expect in this bush-league command, and while there's not much I can do about the command, there's a lot I can do at my own end so long as we're not backed up against the wall on timelines - which was also taken away from us. I will not miss this goddamn job when I leave this place.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:57 08:57 08:57 08:57 1.00
1.00 17:51 08:54 08:54 08:55 2.00

Distance: 5000
Time: 22:32.1
Avg/500m: 02:15.2
Drag Factor: 99
Per Mile: 00:07:15

10,000m on Concept2 Model D, 43:57.1, 5 NOV 14, Kabul, Afghanistan

Today is day 348 of the campaign.

iThink:
Bear McCreary, "Assault on the Colony"
Bear McCreary, "An Easterly View"

WX at 11 AM (16) Nov 05     44 (7)     42 (6)     30.21 (1023)     E 5 RH 93

Odometer 14A: 415.3mi

Z4.  Max heart rate = 167

Today was rainy and generally shitty, much like certain elements of my work.  I was seriously thinking about skipping out, but decided to stay the course and at least do SOMETHING today.  So I erged 10,000, and I felt better.  Mostly.

I've kept my expectations low as I haven't erged in a while, and so I won't be very strong relative to some of the times I've clocked while I've been here.

Today was a very deliberate effort to control heart rate and not go much beyond anaerobic threshold at first, then not to go totally into oxygen debt.  It was kind of rough, but not as much as it would've been had I just ground it out full bore, which I wasn't ready (or willing) to do.

Splits
Distance:    10000
Time:    43:57.1
Avg/500m:    02:11.9
Drag Factor:    100
Per Mile:    00:07:04

6.66mi, 59:17, 4 NOV 14, Kabul, Afghanistan

Today is day 347 of the campaign.

iThink:
Bear McCreary, "The Shape of Things to Come"

WX at 6 AM (11) Nov 04 59 (15) 35 (2) 30.12 (1020) ESE 3 RH 41

Odometer 14A: 415.1mi

Z3. Average/max heart rate = 150/164

My legs were tired from yesterday's row, so I decided to go for some middling slow distance. I don't run enough here to warrant long slow distance, but I'll be sure to squeeze in a 10-miler before I leave here. At least it beats doing nothing but eating. I still felt like ass.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.33 29:52 29:52 08:58 08:58 3.33
3.33 59:17 29:25 08:50 08:54 6.66

6,000m on Concept2 Model D, 26:28.0, 3 NOV 14, Kabul, Afghanistan

Today is day 346 of the campaign.

iThink:
Tegan and Sara, "Everything is Awesome"

WX at 5 AM (10) Nov 03     46 (8)     42 (6)     30.21 (1023)     N 9     light rain RH 87

Odometer 14A: 408.5mi

Z4.  Average/max heart rate = ~162/168

50/45/40/35 pushups, 50/45/40/35 situps with 25/25/25/25 flutter kicks in between, 4x15@290 leg presses.

First time erging in a long while.  I had mixed expectations as I figured I was going to be tired after doing whatever else, but I was also not wanting to completely kill myself after gym work.  Harder run can come tomorrow.  At first, it seemed okay, but slowed to its usual pace - which in itself is not a big deal since it was raining outside and I didn't feel like slogging it out in the rain today.

Splits
Distance:    6000
Time:    26:28.0
Avg/500m:    02:12.3
Drag Factor:    103
Per Mile:    00:07:06

6.66mi, 58:45, 2 NOV 14, Kabul, Afghanistan

Today is day 345 of the campaign.

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day"
Bear McCreary, "Assault on the Colony"

WX at 10 AM (15) Nov 02 48 (9) 41 (5) 30.27 (1025) N 2 RH 75

Odometer 14B: 119.8mi

Z3 high. Average/max heart rate = 152/163

Today is the last day of the Day of the Dead. It's been a while since I really thought about it, but I was hell bent on getting a run in today since it's been a while since I've communed with the dead. Of all the people I had thought about, the first thought was of my dog Thor, who has been dead nine and a half years now. I remember him mostly because he used to go running with me, and while the pain is mostly gone, I still grieve his loss.

I've been resistant to getting pets because I know their loss will be hard, very hard. The Elder's guinea pigs were family, of sorts, and while I tried to stress how important it was to take care of them, they sort of kept to themselves. One died in 2010. The other died this past September. I wasn't close to them, but I did think of them. I don't want any more pets.

The next person I thought about was Tom Witt, my classmate from the Armor Officer Basic Course, who like me would've hit 20 years in the Army. I think he would've stayed in to this point.

The other people I thought about tonight were three former soldiers. Gary Vasquez was killed in action during my last combat tour here in Afghanistan, a little over a year after Jason Swiger was killed by an IED in Iraq. Eric Holke was killed in Iraq when his vehicle rolled over.

The dead, perhaps with the sole exception of Thor, are mostly abstractions now. I commune with them occasionally when I feel reflective, but Thor was different, perhaps, because he was family.

One of my friends wrote a while back that so long as they live in our memories, they are not really dead. But the living eventually move on. The question I have to ask is whether I really want to move on or not. Usually, the answer is yes. I don't know why Thor is different.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:19 09:19 ----- ----- 1.00
0.11 09:53 00:35 08:55 08:55 1.11
1.00 19:17 09:24 ----- ----- 2.11
0.11 19:49 00:32 08:57 08:56 2.22
1.00 29:14 09:25 ----- ----- 3.22
0.11 29:46 00:32 08:58 08:56 3.33
1.00 39:01 09:15 ----- ----- 4.33
0.11 39:32 00:31 08:48 08:54 4.44
1.00 48:53 09:21 ----- ----- 5.44
0.11 49:13 00:20 08:44 08:52 5.55
1.00 58:29 09:16 ----- ----- 6.55
0.11 58:45 00:16 08:35 08:49 6.66

4.44mi, 37:46, 1 NOV 14, Kabul, Afghanistan

Today is day 344 of the campaign.

iThink:
The Bats, "Courage"

WX at 6 AM (10) Nov 01 64 (18) 21 (-6) 30.18 (1022) WNW 6 RH 18

Odometer 14A: 408.1mi

Z4 low. Average/max heart rate = 157/170

50/45/40/35 pushups, 50/45/40/35 situps with 25/25/25/25 flutter kick in between. 4x15@290 leg press again. All went easier because I took yesterday off.

As did the run, which was surprisingly quick, but also motivated by wanting to clear the course before a crowd assembled on the course route. So the last lap damn near felt time trial, although the entire workout today was punctuated by the periodic feeling of bile that would come up, for reasons utterly unknown. That was distinctly un-fun, although the run today felt surprisingly good - which I also attribute to the day off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:34 09:34 ----- ----- 1.00
0.11 09:46 00:12 08:48 08:48 1.11
1.00 19:17 09:31 ----- ----- 2.11
0.11 19:22 00:05 08:39 08:44 2.22
1.00 28:45 09:22 ----- ----- 3.22
0.11 28:47 00:02 08:29 08:39 3.33
1.00 37:35 08:48 ----- ----- 4.33
0.11 37:46 00:11 08:05 08:30 4.44

5.55mi, 53:39, 30 OCT 14, Kabul, Afghanistan

Today is day 342 of the campaign.

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Jer Martin remix)

WX at 6 AM (10) Oct 30 60 (16) 24 (-4) 30.12 (1020) NE 5

Odometer 14B: 113.1mi

Z3. Average/max heart rate = 146/155

Five laps of wogging. I was sore today, so discretion is the better part of valor. Tomorrow is going to be a day off, but it will involve some wall ball and throwing the rock around.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
5.55 53:39 53:39 09:40 09:40 5.55

4.44mi, 43:35, 29 OCT 14, Kabul, Afghanistan

Today is day 341 of the campaign.

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Jer Martin remix)
Neko Case, "This Tornado Loves You"

WX at 6 AM (10) Oct 29 60 (16) 35 (2) 30.12 (1020) NNW 12 RH 38

Odometer 14A: 403.6mi

Z3. Average/max heart rate = 148/155

50/40/40/30 pushups, 50/45/40/35 situps, 25/25/25/25 flutter kick, 4x15@290 leg press.

Probably not the recovery run it should be, but certainly an exercise in forcing myself to get at it after a PT test. The usual workout, followed by the usual easy run to work both strength and endurance. But my legs should feel beat after what I did yesterday and today. Tomorrow needs to be easy.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:45 10:45 ----- ----- 1.00
0.11 10:57 00:13 09:52 09:52 1.11
1.00 21:20 10:22 ----- ----- 2.11
0.11 21:48 00:28 09:46 09:49 2.22
1.00 32:23 10:35 ----- ----- 3.22
0.11 32:37 00:14 09:45 09:48 3.33
1.00 43:11 10:34 ----- ----- 4.33
0.11 43:35 00:24 09:53 09:49 4.44

8.0mi, 69:35, 28 OCT 14, Kabul, Afghanistan

Today is day 340 of the campaign.

iThink:
Neko Case, "This Tornado Loves You"
Neko Case, "Madonna of the Wasps"
Dum Dum Girls, "There Is A Light That Never Goes Out"

WX at 6 AM (10) Oct 28 68 (20) 24 (-4) 30.06 (1018) WNW 12 RH 19

Odometer 14A: 399.0mi

Z3 high-Z4. Average/max heart rate = 156/164

I wasn't sure how I was going to feel today after yesterday's PT test run. Surprisingly, the first lap was kind of quick, a little premature jackrabbiting after yesterday. The pace became more deliberate and I thought today was a good run, but I was trying to offset taking the last four days off before yesterday. Back to the grind and I need to continue lifting so I can maintain strength and/or speed. But today was all endurance, and it was done at about anaerobic threshold or just above...but I have definitely gotten faster since I've been here.

I have no good explanation for the festival of alt-chick rock on today's run other than that the opening of Neko Case's "This Tornado Loves You" is a really, really powerful earworm.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:57 08:57 ----- 08:57 1.00
0.11 09:23 00:26 08:27 08:27 1.11
1.00 18:39 09:16 ----- 08:50 2.11
0.11 18:55 00:16 08:36 08:31 2.22
1.00 28:07 09:12 ----- 08:44 3.22
0.11 28:25 00:18 08:34 08:32 3.33
1.00 37:44 09:19 ----- 08:43 4.33
0.11 37:56 00:12 08:34 08:33 4.44
1.00 47:04 09:08 ----- 08:39 5.44
0.11 47:30 00:25 08:37 08:33 5.55
1.00 56:49 09:20 ----- 08:41 6.55
0.11 57:10 00:21 08:43 08:35 6.66
1.00 06:21 09:11 ----- 08:40 7.66
0.11 06:43 00:22 08:36 08:35 7.77
0.23 09:34 02:52 ----- 08:42 8.00 recovery leg

Record APFT, 300 points, 27 OCT 14, Kabul, Afghanistan

Today is day 339 of the campaign.

iThink: Journey, "Only the Young" (which I most certainly am not anymore)
The Reputation, "The Stars of Amateur Hour"

WX at 10 AM (14) Oct 27 57 (14) 39 (4) 30.21 (1023) N 22G36 light rain showers

Odometer 14B: 107.5mi

Z4. Average/max heart rate = no reading

70 pushups, 75 situps, 13:59 or so run. Today reaped 5 days of doing nothing but eating. That's good, because this was the first PT test in literally over a year, and it marked some of the gustiest weather I've seen in a while.   Thus, it was a recipe for all kinds of Death by Misfortune on the PT test. I'm just glad I have it over with.

I guess I should continue to do squats and leg presses while I have the opportunity.  I attribute some of my additional speed to that regimen.  The pushups and situps were their usual, so I was in good shape on those.

I'll take another PT test when I get back into CONUS, but that's so I can see how I'll do at sea level rather than at almost 6,000 feet.

5.55mi, 35:51+11:51, 22 OCT 14, Kabul, Afghanistan

Today is day 334 of the campaign.

iThink:
mewithoutyou, "January 1979"
Above and Beyond feat. Oceanlab, "On A Good Day" (Jer Martin remix) on cooldown lap

WX at Noon (16) Oct 22 60 (16) 41 (5) 30.24 (1024) S 1 RH 47

Odometer 14A: 391.0mi

Z4-Z5. Average/max heart rate = 156/175 which is misleading considering the actual pace of the first four laps.

50/40/30 pushups, 50/40/30 situps, 25/25/25 flutter kicks.

Light gym work, longer break = fast run. I ran at what I considered to be well inside the anaerobic zone, to see how far I could push it. I will start tapering in earnest for the PT test, then go back to working power and strength plus LSD after the test so I can take another right after I get back to the United States.

My circadian rhythms are trashed from work.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:47 08:47 ----- 08:47 1.00
0.11 09:20 00:33 08:24 08:24 1.11
1.00 17:54 08:34 ----- 08:29 2.11
0.11 18:22 00:29 08:09 08:17 2.22
1.00 26:49 08:27 ----- 08:20 3.22
0.11 27:21 00:32 08:05 08:13 3.33
1.00 35:29 08:08 ----- 08:12 4.33
0.11 35:52 00:24 07:41 08:05 4.44
1.00 47:09 11:17 ----- 08:40 5.44
0.11 47:43 00:34 10:40 08:36 5.55

3.33mi, 29:35, 21 OCT 14, Kabul, Afghanistan

Today is day 333 of the campaign.

iThink:
Tommy Keene, "Running For Your Life"

WX at 5 AM (9) Oct 21 75 (24) 28 (-2) 30.24 (1024) SW 6 RH 17

Odometer 14A: 385.4mi

Z3 high-Z4. Average/max heart rate = 153/164

Short run, late start. 50/45/40/35 pushups, 50/45/40 situps, nothing else. I have a meeting in 45 minutes, so I have to move fast. With the reduced gym workout, the recovery was still somewhat painful but at least markedly quicker than usual. Still, today didn't feel so great because my circadian rhythms are all akilter and work has been nucking futs. At last the last lap felt somewhat okay, if uncomfortable for pacing. I need to run faster.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 ----- 09:18 1.00
0.11 10:09 00:51 09:09 09:09 1.11
1.00 19:49 09:39 ----- 09:23 2.11
0.11 20:03 00:15 08:55 09:02 2.22
1.00 29:22 09:19 ----- 09:07 3.22
0.11 29:35 00:13 08:35 08:53 3.33

4.44mi, 39:49, 19 OCT 14, Kabul, Afghanistan

Today is day 331 of the campaign.

iThink:
New Model Army, "Running in the Rain"

WX at 7 AM (11) Oct 19 60 (16) 42 (6) 30.15 (1021) SSE 3 light rain showers RH 51

Odometer 14A: 382.1mi

Z3. Average/max heart rate = 146/154

Probably what should've been a recovery run, but I ran it at anaerobic threshold pace almost the entire way through. Good for pacing, probably not good for recovery. I guess I should be happy to run 9:00/mi on an easier day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:14 09:14 ----- 09:14 1.00
0.11 09:55 00:41 08:56 08:56 1.11
1.00 19:41 09:46 ----- 09:20 2.11
0.11 19:57 00:17 09:03 08:59 2.22
1.00 29:26 09:28 ----- 09:08 3.22
0.11 29:54 00:29 08:58 08:59 3.33
1.00 39:16 09:21 ----- 09:04 4.33
0.11 39:49 00:34 08:56 08:58 4.44

6.66mi, 60:02, 18 OCT 14, Kabul, Afghanistan

Today is day 330 of the campaign.

iThink:
Teddybears feat. Iggy Pop, "Punkrocker"
Iron Maiden, "Aces High"

WX at 6 AM (10) Oct 18 66 (19) 30 (-1) 30.15 (1021) NNW 14 RH 25

Odometer 14B: 105.0mi

Z3 mostly, Z4 last half. Average/max heart rate = 149/162

50/45/40/35 pushups, getting stronger. 50/45/40/35 situps interspersed with 25/25/25/25 flutter kicks. 4x15@290 leg presses.

I woke up early, because I was supposed to meet up with someone to go train some folks. I didn't make linkup, and after walking over the compound, I found out they took an exit from the compound I had never even known existed. I was on slow fucking simmer all goddamn morning, so I knew I was going to boot lunch and go work out. I debated whether I wanted to run a 666 run after lifting, but I was so fucking incensed this morning at my failure to make linkup that I knew I was going to do it by the 3-mile mark. I felt good enough, and just plain angry enough, where I was going to slam out 6.66, my favorite mileage distance. Taking the last two days off (minus some wall-ball last night) was also a factor.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:21 10:21 ----- 10:21 1.00
0.11 10:55 00:34 09:50 09:50 1.11
1.00 21:12 10:17 ----- 10:03 2.11
0.11 21:35 00:23 09:37 09:43 2.22
1.00 31:18 09:43 ----- 09:43 3.22
0.11 31:50 00:32 09:14 09:34 3.33
1.00 40:55 09:05 ----- 09:27 4.33
0.11 41:21 00:26 08:34 09:19 4.44
1.00 50:01 08:41 ----- 09:12 5.44
0.11 50:34 00:32 08:18 09:07 5.55
1.00 00:03 09:29 ----- 09:10 6.55
0.11 00:22 00:19 08:50 09:04 6.66

3.33mi, 33:57, 15 OCT 14, Kabul, Afghanistan

Today is day 327 of the campaign.

iThink:
Tommy Keene, "The World Where I Still Live"

WX at 7 AM (11) Oct 15 64 (18) 32 (0) 30.24 (1024) E 13 RH 29

Odometer 14B: 98.4mi

Z3 low. Average/max heart rate = 137/144

50/45/40/35 pushups, 50/45/40/35 situps with 25/25/25/25 flutter kicks. 3x15@290 leg press, 15/10 hamstring curl@35.

This was followed by the most inveterate wogging I've ever done, bar none.  My legs were pretty trashed, partly from yesterday's 6.66mi run, and the other stuff.  I'm also tired in general, which is an indicator of work, perhaps.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:55 10:55 ----- 10:55 1.00
0.11 11:11 00:16 10:05 10:05 1.11
1.00 22:23 11:12 ----- 10:37 2.11
0.11 22:37 00:13 10:17 10:11 2.22
1.00 33:51 11:15 ----- 10:31 3.22
0.11 33:57 00:06 10:13 10:12 3.33

6.66mi, 63:09, 14 OCT 14, Kabul, Afghanistan

Today is day 326 of the campaign.

iThink:
Beatallica, "And I'm Evil"
Ellie Goulding, "Lights"
Above and Beyond feat. Oceanlab, "On A Good Day" (Jer Martin remix)
Angie Hart, "There Is A Light That Never Goes Out"
The Smiths, "There Is A Light That Never Goes Out" (multiple versions)

WX at 5 AM (9) Oct 14 60 (16) 37 (3) 30.09 (1019) ESE 16

Odometer 14A: 377.7mi

Z3 easy. Average/max heart rate = 142/152

My legs were pretty well beat, which honestly was to be expected after yesterday's lifting and run. Today allowed lots of time as I didn't have much for work requirements, but my legs didn't permit a damn thing. Nor should I have after the intensity of yesterday's workout.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 ----- 09:59 1.00
0.11 10:23 00:23 09:21 09:21 1.11
1.00 20:39 10:16 ----- 09:47 2.11
0.11 21:21 00:42 09:53 09:37 2.22
1.00 31:22 10:02 ----- 09:45 3.22
0.11 31:29 00:07 09:08 09:27 3.33
1.00 41:32 10:03 ----- 09:36 4.33
0.11 42:00 00:28 09:29 09:28 4.44
1.00 52:03 10:03 ----- 09:34 5.44
0.11 52:39 00:37 09:36 09:29 5.55
1.00 02:45 10:06 ----- 09:35 6.55
0.11 03:09 00:24 09:28 09:29 6.66

4.44mi, 37:52, 13 OCT 14, Kabul, Afghanistan

Today is day 325 of the campaign.

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Jer Martin remix)

WX at 5 AM (9) Oct 13 60 (16) 33 (1) 30.18 (1022) E 16 RH 36

Odometer 14B: 95.1mi

Z3 first 3/4, Z4 to Z5 finish. Average/max heart rate = 156/173

40/40/40/40 pushups - stronger today. 50/45/40/35 situps - weaker today- interspersed with 25/25/25/25 flutter kicks. 3x15@290 leg presses, kind of rough.

Today felt better, but yesterday's day off probably had something to do with it. So did the weather, which is the first really pleasant day I've been out. Runs will probably shift to daylight as night gets more sporty for air quality. The first lap was rough, but today was all negative splits. I felt surprisingly good at the end and really decided to see how far I could run anaerobically. I was pretty gratified, even though the iThink was entirely more mellow than was warranted for a finish of that intensity. I also have a meeting in 25 minutes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:32 09:32 ----- 09:32 1.00
0.11 09:58 00:26 08:59 08:59 1.11
1.00 19:14 09:16 ----- 09:07 2.11
0.11 19:36 00:22 08:41 08:50 2.22
1.00 28:42 09:05 ----- 08:55 3.22
0.11 29:04 00:22 08:31 08:44 3.33
1.00 37:37 08:33 ----- 08:41 4.33
0.11 37:52 00:16 07:56 08:32 4.44

4.44mi, 41:18, 11 OCT 14, Kabul, Afghanistan

Today is day 323 of the campaign.

iThink:
Game Theory, "Last Day That We're Young"

WX at 3 PM (19) Oct 11 53 (12) 24 (-4) 30.12 (1020) WNW 3 haze RH 32

Odometer 14A: 371.7mi

Z3. Average/max heart rate = 148/156

40/40/40/40 pushups, 50/45/40/40 situps with 25/25/25/25 flutter kicks alternating. 3x15@290 leg press. My legs did not feel great today.

Today's run was going to be easy once again - I'm sore from the flutter kick-leg press-run combination, although it was very encouraging to loosen up after two miles and the last two miles felt pretty good - not quick, but much looser. The weather is about right at night - which unfortunately in Kabul means that the air quality will get worse as people start burning fuel to stay warm at night. The haze in today's weather report is an indicator of things to come.

Time to shower quickly and hit midrats before it closes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:11 10:11 ----- 10:11 1.00
0.11 10:40 00:29 09:37 09:37 1.11
1.00 20:41 10:00 ----- 09:48 2.11
0.11 21:10 00:29 09:27 09:32 2.22
1.00 31:02 09:52 ----- 09:38 3.22
0.11 31:19 00:17 09:09 09:24 3.33
1.00 41:02 09:42 ----- 09:29 4.33
0.11 41:18 00:16 08:59 09:18 4.44

4.44mi, 39:58, 11 OCT 14, Kabul, Afghanistan

Today is day 323 of the campaign.

iThink:
Joan Osborne, "One of Us"
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 5 PM (21) Oct 10 51 (11) 28 (-2) 30.12 (1020) WNW 5 RH 40

Odometer 14B: 90.6mi

Z3. Average/max heart rate = 150/157

Easy run, as my legs are tired from yesterday's leg press and run combination. That tells me I probably need to continue doing it as it is starting to build strength that I know I'll need since I won't have any other way to really do it short of speedwork that I don't feel motivated enough to want to do. But I drank enough water where I had to run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:07 09:07 ----- 09:07 1.00
0.11 09:52 00:46 08:54 08:54 1.11
1.00 19:11 09:19 ----- 09:05 2.11
0.11 19:50 00:39 08:59 08:56 2.22
1.00 29:17 09:27 ----- 09:06 3.22
0.11 29:52 00:35 09:02 08:58 3.33
1.00 39:21 09:29 ----- 09:05 4.33
0.11 39:58 00:37 09:06 09:00 4.44

4.44mi, 41:12, 9 OCT 14, Kabul, Afghanistan

Today is day 321 of the campaign.

iThink:
Opening credits to the TV show EastEnders, because of this video
The Connells, "Fun & Games" (so I could get the first iThink out of my head quickly)

WX at 6 AM (10) Oct 09 71 (22) 30 (-1) 30.15 (1021) N 17 RH 21

Odometer 14A: 369.1mi

Z3. Average/max heart rate = 149/155

40/40/40/30/20 pushups, 50/45/40/45 situps with 25/25/25/25 flutter kicks in between. 4x15@290 leg presses. Pushups were stronger across the board, without having to go to knees. It took about a month. It's been a while since I've done leg presses also. But at some point, I need to taper this month so I can get my PT test out of the way.

Easy run, knowing I wasn't going to do much after all that in the gym. The first two laps were rather unpleasant, but the last two were actually not bad. The very last lap was surprisingly pleasant as my legs had recovered from the strength work and were feeling a little fresher - which might argue for doing the easy run after every strength workout to get some of the lead out. Today's being overcast, breezy, and dry was even better.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:52 09:52 ----- 09:52 1.00
0.11 10:28 00:36 09:26 09:26 1.11
1.00 20:29 10:00 ----- 09:42 2.11
0.11 20:50 00:22 09:20 09:23 2.22
1.00 30:43 09:52 ----- 09:32 3.22
0.11 30:59 00:17 09:09 09:18 3.33
1.00 41:00 10:01 ----- 09:28 4.33
0.11 41:12 00:11 09:12 09:17 4.44

A confluence of memory

I saw in passing that there was a new primary school (K-2) at Fort Bragg, North Carolina dedicated to the memory of CPT Kimberly Hampton.  She was commanding Troop D, 1st Squadron, 17th Cavalry when she was shot down over Fallujah, Iraq.  I believe she was the first female cavalry troop commander to have been killed in combat, at least in the 82d.
News story from the Fayetteville Observer

I didn't know her, although I'd met her once in passing in 2003.  She was in the 82d Aviation Brigade S-3 section at the time, and I was visiting from the job I was in after having moved on from the 82d Airborne Division.  I remember her, if only because I was talking to one of my former coworkers who was an aviation warrant officer, and I was talking about a fair number of very technical issues that were related to helicopters.  I had mentioned that I wasn't an aviation officer, and she was surprised, since armor officers didn't usually have that kind of background. 

I was seeing photos of the kids who were at the school, wearing shirts that featured a picture of an OH-58D armed recce helicopter, the type she was flying when she was killed, and there was something about it that made me really uneasy.  I think it was associating children with something so starkly far away from Fort Bragg.

The OPFOR Cdr was teaching at Pope Elementary School when she and I met.  In seeing what had changed in the last 15 years, I also saw that Pope ES was closing as the school district adapted to cover changes in the population at Fort Bragg.

Those were reminders of when I was much younger, when my life was very different for a lot of reasons, and I wish, far more than I should, in some ways, I could go back to choose differently along some of the things I ended up doing.  It's also a reminder to me that even as a historian, I need to look forward, not backward, in my life, as difficult as it can be to do so.

6.66mi, 55:59, 8 OCT 14, Kabul, Afghanistan

Today is day 320 of the campaign.

iThink:
MxPx, "I Will Follow"

WX at 6 AM (10) Oct 08 73 (23) 24 (-4) 30.09 (1019) NNW 7 RH 16

Odometer 14B: 86.2mi

Z4. Average/max heart rate = 159/173

Wasn't sure how I was going to feel, but I started too fast, and ran what mostly felt like positive splits. I'll take tomorrow easier since I might do leg presses and the usual gym work today. But I wanted to get my run in right away.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:41 08:41 ----- 08:41 1.00
0.11 09:15 00:34 08:20 08:20 1.11
1.00 18:12 08:57 ----- 08:38 2.11
0.11 18:36 00:24 08:25 08:23 2.22
1.00 27:42 09:06 ----- 08:36 3.22
0.11 28:02 00:20 08:30 08:25 3.33
1.00 37:06 09:04 ----- 08:34 4.33
0.11 37:23 00:17 08:25 08:25 4.44
1.00 46:23 09:00 ----- 08:32 5.44
0.11 46:44 00:21 08:25 08:25 5.55
1.00 55:44 09:00 ----- 08:31 6.55
0.11 55:59 00:15 08:20 08:24 6.66

3.33mi, time indeterminate, 7 OCT 14, Kabul, Afghanistan

Today is day 319 of the campaign.

iThink:
Bear McCreary, "Unfinished Business"

WX at 4 AM (8) Oct 07 64 (18) 50 (10) 30.03 (1017) N 16G28 rain with thunder, hail RH 59

Odometer 14B: 79.6mi

Z3 low. Average/max heart rate unknown (HRM crapped out in mid-run)

40/40/40/30/20 pushups, 50/45/40/35 situps with 25/25/25/25 flutter kicks in between.

My plantar fascitis is back at it again, mildly. I've been stretching it, but it's nagging. Today had to be a recovery run, but I wasn't expecting my HRM to crap out like it did during the middle of my run. Time is indeterminate as a result, but I went easy because my legs were totally beat from yesterday's run and the gym session immediately prior to starting my run.

No Splits.

8.0mi, 56:33+11:59, 6 OCT 14, Kabul, Afghanistan

Today is day 318 of the campaign.

iThink:
The Smiths, "What Difference Does It Make" (I blame one of my coworkers for sparking this by sending me an email quoting this song)
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 7 AM (11) Oct 06 82 (28) 23 (-5) 30.15 (1021) SSE 5 RH 11

Odometer 14A: 364.7mi

Z4. Average/max heart rate = 158/170

Hard run because I needed to get back, but also because I did two days of "do nothing but eat." Wall-ball with my newly-restrung STX AV8 doesn't count, although I needed to replace the topstring and decided to get rid of the hockey laces and replace them with a thick nylon shooting string that puts a significantly faster release (and more whip) into the stick. I guess I'm glad I packed my attack crosses, just because.

Six laps hard, but I accidentally ran one section too many times, so rather than going for 7.77mi, I decided to just run it out to 8 full. I felt better - but that's not the only thing I have to do today. First daylight run in a while, and I might keep at it now that it's starting to cool off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:35 08:35 ----- 08:35 1.00
1.00 17:31 08:56 08:46 08:46 2.00
0.01 17:31 00:00 ----- 08:43 2.01
0.21 18:33 01:02 04:42 08:21 2.22
1.00 27:29 08:56 ----- 08:32 3.22
0.11 27:51 00:22 08:23 08:22 3.33
1.10 36:58 09:07 ----- 08:21 4.43
0.11 38:15 01:17 08:36 08:26 4.54
1.00 47:02 08:47 ----- 08:29 5.54
0.11 47:26 00:24 08:16 08:24 5.65
1.00 56:11 08:45 ----- 08:27 6.65
0.11 56:33 00:22 08:13 08:22 6.76
1.01 07:02 10:29 ----- 08:38 7.77
0.23 08:32 01:30 09:40 08:34 8.00

5.55mi, 46:41, 3 OCT 14, Kabul, Afghanistan

Today is day 315 of the campaign.

iThink:
Journey, "Only The Young"

WX at 2 PM (18) Oct 03 75 (24) 17 (-8) 30.15 (1021) N 20 RH 11

Odometer 14B: 76.1mi

Z4. Average/max heart rate = 159/171

40/40/40/40 pushups, 50/45/40/35 situps with 20/20/20/20 flutter kicks in between. Then I quickly turned around and got in five laps. I wasn't sure how I was going to feel after taking about a day and a half off, but these were pretty quick. I was gratified. Now I have to go back to work.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 ----- 09:26 1.00
0.11 09:41 00:15 08:43 08:43 1.11
1.00 18:57 09:16 ----- 08:59 2.11
0.11 19:03 00:06 08:26 08:35 2.22
1.00 28:15 09:12 ----- 08:46 3.22
0.11 28:25 00:10 08:26 08:32 3.33
1.00 37:27 09:02 ----- 08:39 4.33
0.11 37:39 00:12 08:19 08:29 4.44
1.00 46:25 08:46 ----- 08:32 5.44
0.11 46:41 00:16 08:08 08:25 5.55

8.0mi, 76:45, 1 OCT 14, Kabul, Afghanistan

Today is day 313 of the campaign.

iThink:
Archers of Loaf, "Plumbline"
The Cure, "Doubt"
Night Ranger, "When You Close Your Eyes"

WX at 4 PM (20) Oct 01 60 (16) 39 (4) 30.18 (1022) WNW 5 RH 44

Odometer 14B: 70.5mi

Z3. Average/max heart rate = 147/154

Tonight's run was deliberately long and slow. I didn't do anything other than run today because I was pretty beat the hell up after the last few days. I knew this was going to be a while, so my mind wandered while I was on the road, doing laps. I spent a fair amount of thought on the OPFOR Cdr, long ago, when we were newly married. Thus, iThink number 3, a song I often associated with the first crush I had, some 30 years ago.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:50 09:50 ----- 09:50 1.00
0.11 10:34 00:44 09:31 09:31 1.11
1.00 20:51 10:17 ----- 09:53 2.11
0.11 21:24 00:33 09:46 09:38 2.22
1.00 31:38 10:14 ----- 09:49 3.22
0.11 32:04 00:26 09:37 09:38 3.33
1.00 42:19 10:15 ----- 09:46 4.33
0.11 42:28 00:09 09:22 09:34 4.44
1.00 53:01 10:33 ----- 09:45 5.44
0.11 53:07 00:06 09:36 09:34 5.55
1.00 63:49 10:42 ----- 09:45 6.55
0.11 63:56 00:07 09:45 09:36 6.66
1.00 74:15 10:19 ----- 09:42 7.66
0.11 74:33 00:18 09:34 09:36 7.77
0.23 76:45 02:12 09:34 09:36 8.00

6.66mi, 58:44, 30 SEP 14, Kabul, Afghanistan

Today is day 312 of the campaign.

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Jer Martin remix, then Daniel Kandi remix)

WX at 4 PM (20) Sep 30 68 (20) 17 (-8) 30.18 (1022) NW 6 RH 14

Odometer 14B: 62.5mi

Z3, last two laps Z4. Average/max heart rate = 152/165

40/40/40/30/20 pushups, 50/45/40/35 situps. 4x15@290 leg presses, 3x10@400 horizontal calf press yesterday. 40/40/30/20/20 pushups, 50/40/30/20/20 situps alternating with 30/25/20/20/20 flutter kicks. 3x10@290 leg presses.

I didn't run yesterday. I had to run today, but I'm continuing to work the usual pre-PT test workout with some leg presses added in today. Today marked a little more controlled leg presses, concentrating on slow, controlled power. That's about all I felt like doing. That is all.

What made today's run somewhat productive was the deliberately slow start, running progressive more negative splits as I got progressively faster and faster. That was okay, and by the last two laps, I was fully warmed up and going. Only then did I really break zone three and go a bit harder, which was the other remarkable thing about this run. Now the challenge is gearing down enough to go to sleep since it's after 1:00am.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:31 09:31 ----- 09:31 1.00
0.11 10:10 00:39 09:10 09:10 1.11
1.00 19:54 09:44 ----- 09:26 2.11
0.11 20:13 00:19 09:03 09:06 2.22
1.00 29:55 09:42 ----- 09:17 3.22
0.11 30:10 00:15 08:58 09:04 3.33
1.00 39:33 09:23 ----- 09:08 4.33
0.11 39:56 00:23 08:48 09:00 4.44
1.00 49:06 09:10 ----- 09:02 5.44
0.11 49:25 00:19 08:33 08:54 5.55
1.00 58:19 08:54 ----- 08:54 6.55
0.11 58:44 00:25 08:24 08:49 6.66

4.44mi, 44:41, 28 SEP 14, Kabul, Afghanistan

Today is day 311 of the campaign.

iThink:
Peter Gabriel, "Games Without Frontiers"
New Order, "Shell Shock"
New Order "Dream Attack"

WX at 4 PM (20) Sep 28 68 (20) 55 (13) 30.15 (1021) SSE 3 RH 64

Odometer 14B: 54.9mi

Z3. Average/max heart rate = 141/148

Four and a half easy miles of wogging. My legs were not up to much else. I also missed out on going to the gym, mostly because I didn't carve out the opportunity to get it in or to get it done. I'll fix that tomorrow. My legs are still pretty beat from yesterday's fast one, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.44 44:41 44:41 10:04 10:04 4.44

6.66mi, 56:07, 27 SEP 14, Kabul, Afghanistan

Today is day 309 of the campaign.

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remix)

WX at 4 PM (20) Sep 27 69 (21) 37 (3) 30.15 (1021) NW 7 RH 30

Odometer 14A: 356.7mi

Z3 start, Z4 midpoint to VO2 max pace, Z3 easy finish. Average/max heart rate = 161/177

Today was a surprisingly fast run. Of course, it's Saturday, and after taking the last day and a half off (due to the persistent case of the runs that I've had most of the last week), I decided to get at it tonight, even if I had to start at 11:00pm, which I did. Today was surprisingly fast. I don't know if it was rest, if it was just a good day, if it was because of the weather, but I milked it for all it was worth. Today was a good run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:56 08:56 ----- 08:56 1.00
0.11 09:13 00:17 08:18 08:18 1.11
1.00 18:15 09:02 ----- 08:39 2.11
0.11 18:30 00:15 08:22 08:20 2.22
1.00 27:13 08:43 ----- 08:27 3.22
0.11 27:40 00:27 08:15 08:18 3.33
1.00 36:05 08:25 ----- 08:20 4.33
0.11 36:30 00:25 07:57 08:13 4.44
1.00 45:01 08:31 ----- 08:17 5.44
0.11 45:16 00:15 07:54 08:09 5.55
1.00 55:53 10:37 ----- 08:32 6.55
0.11 56:07 00:14 09:46 08:26 6.66

5.55mi, 48:38, 25 SEP 14, Kabul, Afghanistan

Today is day 307 of the campaign.

iThink:
Deadmau5 vs. Porter Robinson, "The Veldt Language" (Project 46 Edit)
Porter Robinson, "Lionhearted" (Arty Remix)

WX at 6 AM (10) Sep 25 80 (27) 37 (3) 30.03 (1017) SSE 6 RH 21

Odometer 14A: 349.5mi

Z3 high-Z4. Average/max heart rate = 159/167

I still feel like crap, but if I don't run, I'll feel worse. I was starting to feel the afternoon doldrums of what I used to call the Hour of Death when I was an instructor.

My gastrointestinal system remains obstinately disobedient. That is all. I can also add on some runny nose brought by some bug that's going around Camp Cupcake. The first few miles were okay, but the last one was pretty rough as I started to run out of gas.  It is, however, a promising indicator that I think I feel like crap and I still ran faster than just every other run at this distance recently.  I'm not going back to the gym until I feel more normal, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:13 09:13 ----- 09:13 1.00
0.11 09:48 00:35 08:50 08:50 1.11
1.00 18:53 09:05 ----- 08:57 2.11
0.11 19:24 00:31 08:39 08:44 2.22
1.00 28:35 09:11 ----- 08:53 3.22
0.11 29:02 00:27 08:41 08:43 3.33
1.00 38:11 09:09 ----- 08:49 4.33
0.11 38:35 00:24 08:36 08:41 4.44
1.00 48:13 09:38 ----- 08:52 5.44
0.11 48:38 00:25 09:03 08:46 5.55

4.44mi, 39:39, 24 SEP 14, Kabul, Afghanistan

Today is day 306 of the campaign.

iThink:
Seal, "Crazy"

WX at 6 AM (10) Sep 24 87 (31) 17 (-8) 29.94 (1014) SE 6 RH 7

Odometer 14A: 343.9mi

Z3. Average/max heart rate = 156/165

No gym work today because I have a persistent and bothersome case of the runs. Today's workout was no exception. The first mile was rough, the second mile involved a pit stop, and the rest was better, especially the last lap when I was fully warmed up. At least I felt better. What occurs later today remains to be seen. Yay me.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:15 09:15 ----- 09:15 1.00
0.11 10:05 00:50 09:05 09:05 1.11
1.00 19:32 09:27 ----- 09:15 2.11
0.11 19:55 00:23 08:52 08:58 2.22
1.00 29:31 09:36 ----- 09:10 3.22
0.11 29:51 00:20 08:57 08:58 3.33
1.00 39:14 09:23 ----- 09:04 4.33
0.11 39:39 00:25 08:50 08:56 4.44

6.66mi, 57:37, 22 SEP 14, Kabul, Afghanistan

Today is day 304 of the campaign.

iThink:
50Foot Wave, "Hot Pink, Distorted"
Toto, "Dune (Desert Theme)"

WX at 3 PM (19) Sep 22 71 (22) 19 (-7) 30.06 (1018) S 3 RH 13

Odometer 14A: 339.5mi

Z4. Average/max heart rate = 160/174

40/40/40/40 pushups, 50/45/40/35 situps. 4x15@65 squat, 3x15@125kg seated leg press.

Today was a surprisingly pleasant, and fast-feeling run. I attribute that to taking yesterday off (less 2,000m on the erg at drag factor 110 in 8:30) because I accidentally did something (later corrected) that made me so blindingly angry that I didn't do anything. I also attribute that to pleasant weather, as nice as I've felt lately, and the distinct possibility that after a month of doing pushups, situps, leg presses, squats, some hip flexor exercises, and some calf raises to address my nagging plantar fascitis, that I'm actually getting stronger. The tough part once I get home is keeping up this momentum. That presumes I want to do pushups and situps when I get home (doubtful) from work, or that I'll get up earlier and do them (even more doubtful).

I took the first four laps at what I felt to be just about, then just above, anaerobic threshold pace. The last two laps were done hard, well inside zone 4 to see how I might feel as I get ready for a PT test. I could definitely feel my legs stronger than they have been since I've been here. That's encouraging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 ----- 09:33 1.00
0.11 09:54 00:21 08:55 08:55 1.11
1.00 19:17 09:23 ----- 09:08 2.11
0.11 19:39 00:22 08:47 08:51 2.22
1.00 29:09 09:30 ----- 09:03 3.22
0.11 29:30 00:21 08:52 08:52 3.33
1.00 38:43 09:13 ----- 08:56 4.33
0.11 39:12 00:29 08:44 08:50 4.44
1.00 48:03 08:51 ----- 08:50 5.44
0.11 48:30 00:27 08:23 08:44 5.55
1.00 57:10 08:40 ----- 08:44 6.55
0.11 57:37 00:27 08:13 08:39 6.66

10.0mi, 87:33, 19 SEP 14, Kabul, Afghanistan

Today is day 301 of the campaign.

iThink:
R.E.M., "Driver 8"
The Cure, "A Forest" (Tree Mix)
Michael Kamen, Band of Brothers Suite No. 2
Michael Kamen, Opening credits to From the Earth to the Moon
Los Campesinos, "Sweet Dreams Sweet Cheeks"

WX at 1 PM (17) Sep 19 73 (23) 19 (-7) 30.06 (1018) N 22G31 RH 12

Odometer 14B: 50.4mi

Z3 high.  Average/max heart rate = 165/168

Took two days off and the price I pay is going to be later on, but I was making up for yesterday. I was partly thinking about running a half marathon, in no small part because of the Beat the Blerch race, but I didn't think I was up for a half marathon and I definitely wasn't going to run just 10km. So I figured 10mi was a reasonable compromise since it's about midway between those two distances. I felt surprisingly good, but that might be from two days of rest. I need to get back in the saddle and back into the gym.

I will pay for this run tomorrow, but at least I can still crank out 10.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:30 09:30 ----- 09:30 1.00
0.11 10:02 00:32 09:02 09:02 1.11
1.00 19:41 09:39 ----- 09:20 2.11
0.11 20:02 00:21 09:01 09:01 2.22
1.00 29:19 09:17 ----- 09:06 3.22
0.11 29:52 00:33 08:52 08:58 3.33
1.00 39:02 09:10 ----- 09:01 4.33
0.11 39:28 00:26 08:39 08:53 4.44
1.00 48:36 09:08 ----- 08:56 5.44
0.11 49:04 00:28 08:39 08:50 5.55
1.00 58:21 09:17 ----- 08:55 6.55
0.11 58:42 00:21 08:41 08:49 6.66
1.00 67:51 09:09 ----- 08:51 7.66
0.11 68:15 00:24 08:36 08:47 7.77
1.00 77:25 09:10 ----- 08:50 8.77
0.11 77:50 00:25 08:38 08:46 8.88
1.00 87:06 09:16 ----- 08:49 9.88
0.12 87:33 00:27 08:41 08:45 10.00

5.55mi, 49:25, 17 SEP 14, Kabul, Afghanistan

Today is day 299 of the campaign.

iThink:
Los Campesinos, "Sweet Dreams Sweet Cheeks"

WX at 3 PM (19) Sep 17 69 (21) 42 (6) 30.00 (1016) WNW 3 RH 37

Odometer 14B: 40.4mi

Z3 high-Z4. Average/max heart rate = 154/166

I'd skipped dinner because I was thinking I'd get in a long run today. Today turned out not to be the case, partly because a request for information came in that required me to turn on it in the office, and because I have to be up an hour earlier than I usually get up - so I was going to curtail it. I was thinking I was going to run seven laps, but as beat as my legs felt (and they felt pretty beat in lap one) I decided discretion was the better part of valor. If I still felt like crap by the fourth lap, I'd call it. Instead, I felt even better, so I put in another one.

All this is offset by the fact that I turned the end of the run fast enough where I was still able to stroll into midrats, and stuffed my face. Because I was hungry. On the bright side, I was pretty loosened up by lap 4 and the last one felt quite nice. I was still hungry.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 ----- 09:33 1.00
0.11 10:10 00:37 09:10 09:10 1.11
1.00 19:51 09:41 ----- 09:24 2.11
0.11 20:13 00:22 09:03 09:06 2.22
1.00 29:49 09:36 ----- 09:16 3.22
0.11 30:06 00:17 08:54 09:02 3.33
1.00 39:38 09:32 ----- 09:09 4.33
0.11 39:51 00:13 08:47 08:59 4.44
1.00 49:19 09:28 ----- 09:04 5.44
0.11 49:25 00:06 08:37 08:54 5.55

4.44mi, 42:51, 16 SEP 14, Kabul, Afghanistan

Today is day 298 of the campaign.

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 3 PM (19) Sep 16 66 (19) 17 (-8) 29.97 (1015) WNW 7 RH 15

Odometer 14A: 332.8mi

Z3 low-mid. Average/max heart rate = 143/149

40/40/30/20/10 pushups, 50 situps, 3x15@65 squats, 3x15@290 leg presses, 3x10@400 horizontal leg presses.

Nothing but wogging at zone 3 low after doing leg work. I'll consider something longer tomorrow. Maybe.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.44 42:51 42:51 09:39 09:39 4.44

4.44mi, 38:04, 15 SEP 14, Kabul, Afghanistan

Today is day 297 of the campaign.

iThink:
ATB, "Ecstasy"

WX at 4 PM (20) Sep 15 73 (23) 12 (-11) 30.03 (1017) N 17 RH 9

Odometer 14A: 328.3mi

Z3-Z4. Average/max heart rate = 158/171

This deployment continues at its usual fast clip. It's hard to believe I've already marked off half of September.

40/35/30/25/20/15 pushups. 50/40/35/30/25/20 situps. Also 60 flutter kicks.

The average heart rate is a little misleading as the last lap and a half was an exercise in feeling a little lighter, stronger, and faster. It's been a while since I've done so marked a set of negative splits.

I attribute this mostly increased core strength and some of the raw strength work I've been doing for leg presses. As to be expected, there is some return on investment, but it's about a week delayed. In the meantime, I'll continue to work this, but not to excess, which sounds like leg presses are an every-other-day thing.

Today felt pretty good, although the weather is quite pleasant and only getting nicer - although every day I get closer to winter is a day closer to vaporized particulates in the air.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:15 09:15 ----- 09:15 1.00
0.11 09:45 00:30 08:47 08:47 1.11
1.00 19:13 09:28 ----- 09:06 2.11
0.11 19:28 00:15 08:45 08:46 2.22
1.00 28:17 08:49 ----- 08:47 3.22
0.11 28:57 00:40 08:33 08:42 3.33
1.00 37:42 08:45 ----- 08:42 4.33
0.11 38:04 00:22 08:13 08:34 4.44

3.33mi, 35:18, 14 SEP 14, Kabul, Afghanistan

Today is day 296 of the campaign.

iThink:
Erik Voeks, "Hester A.Fish"

WX at 4 PM (20) Sep 13 69 (21) 12 (-11) 29.97 (1015) SW 6 RH 10

Odometer 14B: 34.8mi

Z2-Z3 low. Average/max heart rate = 139/147

Pushups: 30/30/25/20/15/15, Situps: 40/35/30/25/20/15/10, Leg presses, 4x15@290.

Light, andI mean LIGHT wogging tonight. I started late because I was on the phone with the OPFOR Cdr and the Spetsnaz. But after leg presses and how beat up my legs felt this morning, I needed to get in an easy run to work off lactate. This normally would've been day 295, but I started AFTER midnight, so I'm logging day of actual start.

The Erik Voeks song would never factor into any run other than a recovery run.  It is that tranquil.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.33 35:18 35:18 10:36 10:36 3.33

9.0mi, 82:02, 12 SEP 14, Kabul, Afghanistan

Today is day 294 of the campaign.

iThink:
Above and Beyond, "Home" (Club Mix)
Above and Beyond feat. Oceanlab, "On A Good Day" (Jer Martin mix)

WX at 4 PM (20) Sep 12 66 (19) 51 (11) 30.03 (1017) WSW 5 RH 58

Odometer 14A: 323.8mi

Z3. Average/max heart rate = 154/161

I slept in, but I went to sleep too late last night. No pushups or situps today, although yesterday was a standard overload day to try to build some more strength. I also did flutter kicks for the first time in a while, so I was definitely feeling them this morning and at the beginning of this run. The first two laps were pretty gritty.

Since I didn't do anything this afternoon, it was going to be a long run, although I didn't feel up to much more than LSD. That was the case, although getting stretched out for laps 4 through 7 was actually kind of pleasant.

Time for rack.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 ----- 09:59 1.00
0.11 10:16 00:17 09:15 09:15 1.11
1.00 20:10 09:54 ----- 09:33 2.11
0.11 20:27 00:17 09:10 09:13 2.22
1.00 30:29 10:02 ----- 09:28 3.22
0.11 30:45 00:16 09:17 09:14 3.33
1.00 40:26 09:41 ----- 09:20 4.33
0.11 40:49 00:23 09:04 09:12 4.44
1.00 50:16 09:27 ----- 09:14 5.44
0.11 50:38 00:22 08:51 09:07 5.55
1.00 60:08 09:30 ----- 09:11 6.55
0.11 60:30 00:22 08:53 09:05 6.66
1.00 70:04 09:34 ----- 09:09 7.66
0.22 71:34 01:30 09:04 09:05 7.88
1.00 81:48 10:14 ----- 09:13 8.88
0.12 82:02 00:14 09:20 09:07 9.00

4.44mi, 38:53, 10 SEP 14, Kabul, Afghanistan

Today is day 292 of the campaign.

iThink:
Alex Armes, "Anywhere You Go"

WX at 2 PM (18) Sep 10 75 (24) 42 (6) 30.00 (1016) WSW 6 RH 31

Odometer 14A: 314.8mi

Z3 high. Average/max heart rate = 158/166

30/30/20/20/15/15 pushups, 40/35/30/25/20/15/15 situps, 4x15@290 leg press, 3x15@65 squat in the afternoon. Then this run, which felt quite nice...but recognizing that I took yesterday off. I'll see if I can stick with splitting between two parts and seeing what I get. I felt better in the afternoon after going to the gym, which I guess is a good thing. The gratifying thing about the run was how much lighter I felt after doing the strength work in the gym.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 ----- 09:18 1.00
0.11 10:01 00:43 09:01 09:01 1.11
1.00 19:23 09:22 ----- 09:11 2.11
0.11 19:45 00:22 08:46 08:54 2.22
1.00 29:05 09:20 ----- 09:02 3.22
0.11 29:29 00:24 08:46 08:51 3.33
1.00 38:41 09:12 ----- 08:56 4.33
0.11 38:52 00:11 08:27 08:45 4.44

8.88mi, 78:34, 8 SEP 14, Kabul, Afghanistan

Today is day 290 of the campaign.

iThink:
The Sisters of Mercy (with Ofra Haza), "Temple of Love"
Corner Stone Cues, "Ten Years (Kashmir II)" (yes, I'm a little embarrassed to admit this)

WX at 3 PM (19) Sep 08 69 (21) 41 (5) 30.06 (1018) Variable 3 RH 35

Odometer 14A: 310.0mi

Z4. Average/max heart rate = 158/172

First fucking workout of any kind in three days. THREE DAYS! That is how bad work has been. Not for any good reason, but my incipient crankiness has gone into overdrive the last week because of the fucking insane workload lately.

This run was a check of proof to see how I felt after a few days of not lifting. I need to get back at that, though.

This will eventually pass, but at some point, things have to slow down.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:16 09:16 ----- 09:16 1.00
0.11 09:50 00:34 08:51 08:51 1.11
1.00 19:08 09:19 ----- 09:04 2.11
0.11 19:35 00:27 08:47 08:49 2.22
1.00 28:55 09:20 ----- 08:59 3.22
0.11 29:20 00:25 08:47 08:48 3.33
1.00 38:13 08:54 ----- 08:50 4.33
0.11 38:50 00:37 08:34 08:45 4.44
1.00 47:47 08:57 ----- 08:47 5.44
0.11 48:12 00:25 08:26 08:41 5.55
1.00 57:07 08:56 ----- 08:43 6.55
0.11 57:30 00:23 08:23 08:38 6.66
1.00 66:21 08:51 ----- 08:40 7.66
0.11 66:44 00:22 08:19 08:35 7.77
1.00 78:00 11:16 ----- 08:54 8.77
0.11 78:34 00:34 10:40 08:51 8.88

5.55mi, 49:23, 5 SEP 14, Kabul, Afghanistan

Today is day 287 of the campaign.

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
Philip Glass, "Pruitt Igoe"
The Sisters of Mercy, "The Temple of Love" (1992 remix)


WX at 3 PM (19) Sep 05 68 (20) 53 (12) 29.88 (1012) E 8 RH 56

Odometer 14A: 301.0mi

Z4. Average/max heart rate = 158/168

Today was an almost missed day. I dashed off to the gym with 20 minutes to spare and cranked out 20x5 pushups, all progressively worse, then a somewhat frenzied spate of 4x15 standard leg press@290 with 2x15 calf extensions@290 and another 20 pushups before I ran 5.55mi. What made the run somewhat surprising was the degree to which I was running negative splits, although I'd admit my legs were tired, especially on the first two laps. Still, today was a good day. Tomorrow needs to be a little more deliberate. At least I'm getting stronger.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:43 09:43 ----- 09:43 1.00
0.11 10:20 00:37 09:19 09:19 1.11
1.00 19:51 09:31 ----- 09:24 2.11
0.11 20:27 00:36 09:07 09:13 2.22
1.00 29:32 09:05 ----- 09:10 3.22
0.11 30:06 00:34 08:42 09:02 3.33
1.00 39:29 09:23 ----- 09:07 4.33
0.11 39:49 00:20 08:45 08:58 4.44
1.00 48:59 09:10 ----- 09:00 5.44
0.11 49:23 00:24 08:37 08:54 5.55

4.44mi, 42:01, 3 SEP 14, Kabul, Afghanistan

Today is day 285 of the campaign.

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 3 PM (19) Sep 03 73 (23) 28 (-2) 29.97 (1015) N 12 RH 18

Odometer 14B: 31.5mi

Z3. Average/max heart rate = 149/157

Slow run as recovery from yesterday's longer run and lifting. Also, I'm really tired.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:05 10:05 ----- 10:05 1.00
0.11 10:48 00:43 09:44 09:44 1.11
1.00 20:55 10:07 ----- 09:55 2.11
0.11 21:22 00:27 09:31 09:37 2.22
1.00 31:14 09:52 ----- 09:42 3.22
0.11 31:43 00:29 09:19 09:31 3.33
1.00 41:36 09:53 ----- 09:36 4.33
0.11 42:01 00:25 09:17 09:28 4.44

6.66mi, 58:07, 2 SEP 14, Kabul, Afghanistan

Today is day 284 of the campaign.

iThink:
Tanya Donnelly, "Human"

WX at 2 PM (18) Sep 02 71 (22) 39 (4) 30.06 (1018) NNW 10 RH 30

Odometer 14A: 295.3mi

Z3 first three laps, Z4 high for two laps, Z3 low finish. Average/max heart rate = 161/174

Before I started: 20x3, 15x4, 10x2 pushups, 20x2, 15x3 GHD situps, 4x15@290# leg press, 3x15@67# squats.

Then I ran after about a 30 minute break, and I didn't know how I'd feel, but surprisingly, I felt pretty good, especially after the first three, which I ran at mostly aerobic pace.

The next two were a little faster, to see if I had more speed in me, and the last lap was recovery. I'm actually encouraged, strangely enough.

Today's iThink was absolutely apropos.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:30 09:30 ----- 09:30 1.00
0.11 09:53 00:23 08:54 08:54 1.11
1.00 19:28 09:35 ----- 09:14 2.11
0.11 19:34 00:06 08:43 08:49 2.22
1.00 28:50 09:16 ----- 08:57 3.22
0.11 29:01 00:11 08:31 08:43 3.33
1.00 38:10 09:09 ----- 08:49 4.33
0.11 38:27 00:17 08:30 08:40 4.44
1.00 47:20 08:53 ----- 08:42 5.44
0.11 47:37 00:17 08:15 08:35 5.55
1.00 57:46 10:09 ----- 08:49 6.55
0.11 58:07 00:21 09:28 08:44 6.66

5.55mi, 49:34, 31 AUG 14, Kabul, Afghanistan

Today is day 282 of the campaign.

iThink:
The Connells, "Fun & Games"

WX at 1 PM (17) Aug 31 77 (25) 26 (-3) 29.94 (1014) N 18 RH 15

Odometer 14A: 288.6mi

Z3-Z4. Average/max heart rate = 159/166

Today's weather was quite pleasant, and probably would've been a nice run had I not been doing pushups, situps, GHD situps, leg presses, and squats beforehand. As a result, my legs were pretty dead, which is by design. I'm trying to make my legs work through being tired, and the running is an attempt to work off some of the lactate that I've managed to build up. I'll see how I feel in about two weeks, by which time I think my pushups and situps will have gotten to the point where they need to be. I hope.

It's probably the only reason why I'd tolerate such horrific times and splits.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 10:01 10:01 09:01 09:01 1.11
1.11 19:55 09:54 08:55 08:58 2.22
1.11 29:48 09:53 08:54 08:57 3.33
1.11 39:33 09:45 08:47 08:54 4.44
1.11 49:34 10:01 09:01 08:56 5.55

3.33mi, 28:31, 30 AUG 14, Kabul, Afghanistan

Today is day 281 of the campaign.

iThink:
Slayer, "War Ensemble"

WX at 10 AM (14) Aug 30 78 (26) 32 (0) 29.94 (1014) SSW 5 RH 18

Odometer 14A: 286.4mi

Z4. Average/max heart rate = 162/171

Short run as I'm sandwiched between work events. The run was hard and rather unpleasant, as my legs are still pretty beat. More deliberate work later on tomorrow. When I have the time.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:22 09:22 ----- 09:22 1.00
0.11 09:32 00:10 08:35 08:35 1.11
1.00 18:37 09:05 ----- 08:49 2.11
0.11 19:06 00:29 08:37 08:36 2.22
1.00 28:15 09:09 ----- 08:46 3.22
0.11 28:31 00:16 08:29 08:34 3.33

4.44mi, 39:32, 29 AUG 14, Kabul, Afghanistan

Today is day 280 of the campaign.

iThink:
Dos Gringos, "Going In For Guns"

WX at 3 PM (19) Aug 29 69 (21) 48 (9) 30.06 (1018) S 7 RH 46

Odometer 14A: 283.0mi

Z4. Average/max heart rate = 163/173

Today marked yet another day of lifting and pushups and situps and muscle cramps as I felt like I was going to have a stomach hernia. The back muscle I strained yesterday also felt like a champ too. What differentiated today was no GHD situps, and squats in lieu of leg presses. My legs were dead, dead, dead, which is to be expected for now. But it still sucks.

Unfortunately, I've been totally unable to get my Garmin Forerunner 310XT to properly update Garmin Training Center.  Things were so much easier with the old 305.  I had to replace my 305 because it was dead, but I seriously dislike the 310XT's wireless setup.  It fucking licks my ass raw.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 ----- 09:29 1.00
0.11 10:05 00:36 09:05 09:05 1.11
1.00 19:27 09:22 ----- 09:13 2.11
0.11 19:59 00:32 08:55 09:00 2.22
1.00 29:25 09:26 ----- 09:08 3.22
0.11 29:52 00:27 08:54 08:58 3.33
1.00 39:08 09:16 ----- 09:02 4.33
0.11 39:32 00:24 08:43 08:54 4.44

3.33mi, 32:04, 28 AUG 14, Kabul, Afghanistan

Today is day 279 of the campaign.

iThink:
Chris Richards, "Don't Forget About Love"

WX at Noon (16) Aug 28 75 (24) 42 (6) 30.03 (1017) E 9 RH 31

Odometer 14B: 27.0mi

Z3. Average/max heart rate = 151/162

Today was godawful painful because I started doing weight work, situps, and pushups. Leg presses just don't feel right, but that might be because I haven't done them in a few decades. Maybe I need to do something else like squats instead. My legs were predictably dead, as I expected, so I ran recovery, mostly. We'll see how that goes. I tweaked my lower back doing leg presses, so tomorrow is gonna suck.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:18 10:18 ----- 10:18 1.00
0.11 10:56 00:38 09:51 09:51 1.11
1.00 21:21 10:25 ----- 10:07 2.11
0.11 21:39 00:18 09:39 09:45 2.22
1.00 31:43 10:04 ----- 09:51 3.22
0.11 32:04 00:21 09:23 09:38 3.33

6.66mi, 55:12, 27 AUG 14, Kabul, Afghanistan

Today is day 278 of the campaign.

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day," (Daniel Kandi mix)
The Connells, "Fun & Games"

WX at 3 PM (19) Aug 27 69 (21) 30 (-1) 30.00 (1016) NE 10 RH 22

Odometer 14A: 278.6mi

Z4. Average/max heart rate = 164/173

First run back. I'm not sure how much credence to give this run after the last few weeks of suck. Still, I wanted to see how I felt, and today felt okay - which of course is punctuated by the fact that I hadn't done anything in five days. I'm still not sure how much credence I should give these times, except I've gridded them on the computer and I'm reasonably confident they're accurate. The problem is raw strength.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:21 08:21 ----- 08:21 1.00
0.11 08:55 00:34 08:02 08:02 1.11
1.00 17:31 08:36 ----- 08:18 2.11
0.11 17:58 00:27 08:10 08:06 2.22
1.00 26:23 08:25 ----- 08:12 3.22
0.11 26:52 00:29 08:00 08:04 3.33
1.00 35:25 08:34 ----- 08:11 4.33
0.11 35:47 00:21 08:02 08:03 4.44
1.00 44:55 09:08 ----- 08:15 5.44
0.11 45:28 00:33 08:44 08:12 5.55
1.00 54:44 09:16 ----- 08:21 6.55
0.11 55:12 00:28 08:46 08:17 6.66

5.07mi, 47:55, 21 AUG 14, Springfield, Virginia

Today is day 272 of the campaign.

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day"

WX at 08:58 E 1 10.00 Fair CLR 71 68 91% NA NA 30.07 1018.6

Odometer 14A: 271.9mi

Z3 high. Average/max heart rate = 151/170

Today is my last reminder that I am weak and need to work on strength when I get back. It was also the usual last day before leaving home, with all the tacit baggage that comes with it. I say tacit because it's reduced - but it's still there. I just have to stay strong and just be done with it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:19 09:19 09:19 09:19 1.00
1.00 19:02 09:43 09:43 09:31 2.00
1.00 28:00 08:58 08:58 09:20 3.00
1.00 37:34 09:34 09:34 09:23 4.00
1.00 47:16 09:42 09:42 09:27 5.00
0.07 47:55 00:39 09:17 09:27 5.07

5.0mi, 48:24, 18 AUG 14, Springfield, Virginia

Today is day 269 of the campaign.

iThink:
Above & Beyond feat. Oceanlab, On A Good Day"

WX at 08:58 Vrbl 1 10.00 Partly Cloudy SCT110 72 64 78% NA NA 29.94 1014.1

Odometer 14A: 266.8mi

Z3 high. Average/max heart rate = 149/169

Still no power, and my knees are starting to hurt. I know I've ramped up the mileage I've done since coming home. Still running to expend lard more than anything else.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:05 10:05 10:05 10:05 1.00
1.00 20:06 10:01 10:01 10:03 2.00
1.00 29:14 09:08 09:08 09:45 3.00
1.00 39:02 09:48 09:48 09:45 4.00
1.00 48:24 09:22 09:22 09:41 5.00