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

7.00mi, 68:29, 16 AUG 14, Springfield, Virginia

Today is day 267 of the campaign.

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

WX at 09:58 Vrbl 2 10.00 Fair CLR 74 54 50% NA NA 30.04 1017.5

Odometer 14A: 261.8mi

Z3 high. Average/max heart rate = 150/167

No matter how hard I work, I don't work as hard as I do at altitude. It's the lack of raw strength that has been the nasty wakeup call, and something I have to address when I get back to Kabul.

I don't think I would've been as motivated to get out there were it not for the fact that today is National Airborne Day. I felt pretty shitty the first three miles but after mile 5, I felt notably better. A lot better.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 09:33 09:33 1.00
1.00 19:29 09:56 09:56 09:45 2.00
1.00 29:12 09:43 09:43 09:44 3.00
1.00 39:19 10:07 10:07 09:50 4.00
1.00 49:21 10:02 10:02 09:52 5.00
1.00 58:43 09:22 09:22 09:47 6.00
1.00 68:29 09:46 09:46 09:47 7.00

4.43mi, 47:40, 15 AUG 14, Springfield, Virginia

Today is day 266 of the campaign.

iThink:
W.G. Snuffy Walden, opening credits to My So-Called Life
Daft Punk, "Derezzed"

WX at 08:58 NW 9 10.00 Fair CLR 67 48 50% NA NA 30.03 1017.2

Odometer 14A: 254.8mi

Z2-Z3. Average/max heart rate = 138/150

Today needed to be a recovery run. My legs were ridiculously beat after yesterday's run, and today was wogging only. I'll see how I feel tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:03 11:03 11:03 11:03 1.00
1.00 21:44 10:41 10:41 10:52 2.00
1.00 32:38 10:54 10:54 10:53 3.00
1.00 43:08 10:30 10:30 10:47 4.00
0.43 47:40 04:32 10:33 10:46 4.43

8.60mi, 80:32, 14 AUG 14, Springfield, Virginia

Today is day 265 of the campaign.

iThink:
The Lemonheads, "Tenderfoot"
The Connells, "Fun & Games"

WX at 08:58 W 2 10.00 Overcast BKN060 BKN075 OVC090 68 56 65% NA NA 29.97 1015.2

Odometer 14A: 250.4mi

Z3-Z4. Average/max heart rate = 153/170

Today was yet another example of endurance but no power. I didn't realize I was going over 8 when I started, but I needed to go further than 5 and was looking for hilly terrain. I found it, all right. The monster inconsistency of my pace speaks volumes.

I didn't run yesterday, but I did row with the Younger, and in that sense didn't completely take yesterday off. Today's goal is to get the other one out the house today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:27 09:27 09:27 09:27 1.00
1.00 18:54 09:27 09:27 09:27 2.00
1.00 27:59 09:05 09:05 09:20 3.00
1.00 37:31 09:32 09:32 09:23 4.00
1.00 47:15 09:44 09:44 09:27 5.00
1.00 57:05 09:50 09:50 09:31 6.00
1.00 67:20 10:15 10:15 09:37 7.00
1.00 76:52 09:32 09:32 09:37 8.00
0.60 80:32 03:40 06:07 09:22 8.60

6.68mi, 64:14, 12 AUG 2014, Springfield, Virginia

Today is day 263 of the campaign.

iThink:
Hilary Duff, "Wake Up"
Iron Maiden, "Aces High"

WX at 08:58 SE 5 5.00 Light Rain Fog/Mist SCT020 BKN027 72 70 94% NA NA 29.93 1013.8 0.01

Odometer 14A: 241.8mi

Z3-Z4. Average/max heart rate = 149/168

I was thinking about going for 7, but decided a 6.66mi run was more in order. The first three miles were rough but there was real improvement over the last two miles, so I'm guessing that maybe I'm starting to get some strength back in the legs since I wasn't working very hard according to heart rate. My legs, on the other hand, feel pretty fucking dead.

Naturally, the good rain started after I was done.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:50 09:50 09:50 09:50 1.00
1.00 19:34 09:44 09:44 09:47 2.00
1.00 29:11 09:37 09:37 09:44 3.00
1.00 38:46 09:35 09:35 09:42 4.00
1.00 48:47 10:01 10:01 09:45 5.00
1.00 58:00 09:13 09:13 09:40 6.00
0.68 64:14 06:14 09:10 09:37 6.68

5.06mi, 52:27, 11 AUG 14, Springfield, Virginia

Today is day 262 of the campaign.

iThink:
R.E.M., "Pretty Persuasion"
The Cars, "Stranger Eyes"

WX at 11 07:58 Calm 10.00 Fair CLR 64 63 65 60 95% NA NA 30.13 1020.6

Odometer 14A: 235.1mi

Z3. Average/max heart rate = 142/163

Today was going to be an easy run, but I wasn't sure how easy it was going to get. My legs are still pretty beat, and the lack of power I feel in anything that's not level or downhill is pretty unfortunate. I'll continue to work hills until I depart back for theater, but I know what I'll need to do before I get back home for good since I still need to take a PT test and intend to take on right after I get back.

This run is pretty embarrassing, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:30 10:30 10:30 10:30 1.00
1.00 21:36 11:06 11:06 10:48 2.00
1.00 31:38 10:02 10:02 10:33 3.00
1.00 41:43 10:05 10:05 10:26 4.00
1.00 51:51 10:08 10:08 10:22 5.00
0.06 52:24 00:33 09:10 10:21 5.06

5.11mi, 46:33, 10 AUG 14, Springfield, Virginia

Today is day 261 of the campaign.

iThink:
The Lemonheads, "Tenderfoot"
Above and Beyond, "On A Good Day"

WX at 08:58 Calm 10.00 Fair CLR 72 67 83% NA NA 30.15 1021.3

Odometer 14A: 230.3mi

Z4. Average/max heart rate = 158/175

My legs are feeling tired, I suspect because I haven't done anything that equates to hill work and as a result, I've been running effectively on a pool table for the last few months. The rowing I've been doing in the meantime hasn't really helped either.

Today was an experiment to see how I might feel, which was neither good nor bad. I'm frankly disappointed that most of what I can eke out is about 9:00/mi after living at altitude over the last few months, but I guess that means in the next few months I'll have to add some leg presses and other exercises for power rather than just endurance.

At the mileage I'm going, I should be able to get through these shoes before the end of the tour, so I have less to drag back. It'll be interesting how much is in my duffle bag coming back from leave rather than what I took home on leave that was not going back to theater.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:59 08:59 08:59 08:59 1.00
1.00 18:31 09:32 09:32 09:15 2.00
1.00 27:14 08:43 08:43 09:05 3.00
1.00 36:17 09:03 09:03 09:04 4.00
1.00 45:36 09:19 09:19 09:07 5.00
0.11 46:33 00:57 08:38 09:07 5.11

4.7mi, 48:24, 8 AUG 14, Springfield, Virginia

Today is day 259 of the campaign.

iThink:
Tim Carleton & Darrick Deel, "Opus No. 1"

WX at 06:58 Calm 10.00 Fair CLR 59 58 96% NA NA 30.11 1019.9

Odometer 14A: 225.1mi

Z3-Z4. Average/max heart rate = 140/164

This was a recovery run, but not the usual type. I was working hard enough to burn through some of the built-up lactate from yesterday's long run, which was definitely apparent when I kicked off. My legs felt ridiculously beat, which is to be expected. But I did it anyway.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:37 09:37 09:37 09:37 1.00
1.00 19:15 09:38 09:38 09:37 2.00
1.00 28:19 09:04 09:04 09:26 3.00
1.00 38:01 09:42 09:42 09:30 4.00
0.69 44:45 06:44 09:46 09:33 4.69

11.95mi, 2:00:17, 7 AUG 2014, Springfield, Virginia

Today is day 258 of the campaign.

iThink:
Erik Voeks, "What It Feels Like"
Above & Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remix)
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 07 06:58 N 1 5.00 Fog/Mist CLR 66 64 95% NA NA 29.98 1015.5

Odometer 14A: 220.4mi

Z4. Average/max heart rate = 156/170

It had been a long time since I'd done a run of this length and it turns out, training at altitude isn't a substitute for training at distance. I was deluded by the first mile, and thought it would be equally fast, which I was dead wrong. This run was going to hurt after the first six miles, and it did. I felt better coming back, but I was also soaked through my shirt and I was exchanging heat better than when I did when I started. I didn't feel like I was going as slow as I did, but I guess I was.

Now, some of these times might be slow because it's summer, but I'm not sure that was actually the case if I look at my times from last summer. It could be my being tired, but I don't have any good explanations. In that sense, maybe it was a good thing I didn't decide to do a PT test while I was on leave.

There was no scenery whatsoever this morning. That was crap, but I was running in the dark for a sizeable chunk of the run, so that probably has something to do with it.

GMaps Pedometer says 12.31mi for this morning, but I'll call it even at 12.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:08:50 08:50 08:50 08:50 1.00
1.00 0:18:27 09:37 09:37 09:14 2.00
1.00 0:28:09 09:42 09:42 09:23 3.00
1.00 0:38:27 10:18 10:18 09:37 4.00
1.00 0:48:31 10:03 10:03 09:42 5.00
1.00 0:58:41 10:11 10:11 09:47 6.00
1.00 1:09:00 10:18 10:18 09:51 7.00
1.00 1:19:24 10:25 10:25 09:56 8.00
1.00 1:29:41 10:17 10:17 09:58 9.00
1.00 1:40:12 10:30 10:30 10:01 10.00
1.00 1:50:08 09:56 09:56 10:01 11.00
0.95 2:00:18 10:11 10:43 10:04 11.95

10,000m on Concept2 Model D, 44:25.3, 4 AUG 14, Camp Arifjan, Kuwait

Today is day 255 of the campaign.

iThink: Erik Voeks, "Hannah"

WX at 4 AM (8) Aug 04     109 (43)     37 (3)     29.50 (0999)     NNW 14 RH 9

Odometer 14A: 208.4mi

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

Last workout before getting ready to fly.  Easy 10,000 at zone 3 high to zone 4 low.  Not going hard, but ensuring that I'm not going onto the plane completely slacking off.

The 4x10 GHD situps were much harder today, as my abs were sore.  Very sore.  At least they're easier when I'm doing them on a legitimate GHD bench instead of the hyper-ghetto excuse for one that exists at Camp Cupcake.

The so-called record for 10km erg is a laughably slow 47-something here.  If I felt more moto, I'd consider blowing the curve, which is rare as slowly as I erg.

Splits
Distance:    10000
Time:    44:25.3
Avg/500m:    02:13.3
Drag Factor:    120
Per Mile:    00:07:09

10,000m on Concept2 Model D, 43:53.0, 3 AUG 14, Camp Arifjan, Kuwait

Today is day 254 of the campaign.

iThink: None.

WX at      5 AM (9) Aug 03     116 (47)     42 (6)     29.47 (0998)     N 20 RH 9

Odometer 14A: 207.8mi given all the walking around I'm doing.

Z4 steady to Z4 high.  Average/max heart rate = 158/170

It is really hard to have a coherent set of iThink when the music in the CrossFit gym here is switching between emo and hip-hop and country.  This is admittedly a First World Problem, but fuck my life, fuck my fucking life.

Seriously though, the first 4,000 was rough.  I think part of it was being tired from yesterday's erg work, and part of it was also just being down here in the oppressive heat.  The CrossFit gym here is reasonably well-equipped, although the only two things for which I was looking were Concept2s and GHD benches, both of which were in plentiful supply.

I started with 3x15 GHD situps before starting the erg.  The ergs here are Concept2 Model Ds, but they only have PM3 computers, which is kind of unusual since they're brand new.  Then again, most of the Crossfitters I know don't care about drag factor or HRM synchronization, and the latter only comes on a PM4.

I started to suck a little but I settled to finishing before 44:00.  For that, the last 1000m was kind of unpleasant.  Not quite zone 5 unpleasant, but still unpleasant.

Today was better than nothing.  Then I went back to the transient quarters, aired my shirt, and it was mostly dry in about 10 minutes after being soaking wet.  My shorts were already dry.

Splits
Distance:    10000
Time:    43:53.0
Avg/500m:    02:11.6
Drag Factor:    120
Per Mile:    00:07:04

Frak. It's. Still. Hot.

Goddamn it's hot as fucking balls.  Even worse in the day.

5,000 + 5,000m on Concept2 Model D, 21:54.2+21:49.1, 2 AUG 14, Camp Arifjan, Kuwait

Today is day 253 of the campaign.

iThink:
Erik Voeks, "Finger Painted Cat"

WX at 5 AM (9) Aug 02     114 (46)     41 (5)     29.47 (0998)     N 14 RH 9

Odometer 14A: 206.5mi, as much walking as I've been doing here at CFLCCistan. Or more.

Z4, Z5 finish.  Average/max heart rate = 151/163 first round, 161/172 second round.

Today was the first day working out at something near sea level.  What I didn't count on was the fact that's it's fucking hot as balls today.  Just like yesterday.  I didn't realize how hot it was until I stepped into the gym and it wasn't very cool either.  The first 5,000 was an exercise in discretion, since I set the erg for 15,000m at 110 drag factor in a fit of insouciance.  I felt sufficiently shitty going into 5km that I stopped, looked to see if the gym had a GHD situp bench, which it didn't, and then decided to crank another 5km at a much, much higher drag factor of 140.

The times were pretty unimpressive, given that I'm about 5700 feet lower than I usually am.  It's also almost 30F degrees hotter here than it is in Kabul, and that's probably the offset.

It's an indicator when I take my wet t-shirt outside to air it out and it's dry in about 5 minutes.  Hot. As. Balls.

First Round Splits
Distance:    5000
Time:    21:54.2
Avg/500m:    02:11.4
Drag Factor:    110
Per Mile:    00:07:03

Second Round Splits
Distance:    5000
Time:    21:49.1
Avg/500m:    02:10.9
Drag Factor:    140
Per Mile:    00:07:01

Frak. It's. Hot.

Goddamn, it's hot as balls. At MIDNIGHT.