4.78mi, 46:53, 28 FEB 16, Springfield, Virginia

iThink:
John Waite, "Change"

WX at 17:58 Vrbl 6 10.00 Fair CLR 62 31 32% NA NA 29.86 1011.5

Odometer 15C: 42.2mi

Z4. Average/max heart rate = 159/172

Dropping the car off at the repair shop and running back was certainly different. It also marked the most smokingly hard hill I've run in years, halfway thru the run. Bad enough where I felt compelled to walk halfway up the hill and then only start running once I got to the crest. It was both that hard and I'm that out of shape.

A winter of mostly rowing has made me bigger in the shoulders and chest. Not really what I need, but it was preferable to bigger all around.

Also, this was coming after spending most of the afternoon with the Younger watching Johns Hopkins lose to North Carolina in the men's lacrosse home opener.  Ouch.  But I'll probably really show it tomorrow since I was sitting out in the sun literally the entire second half.  She was a trooper, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 09:59 09:59 1.00
1.00 19:43 09:44 09:44 09:51 2.00
1.00 29:23 09:41 09:41 09:48 3.00
1.00 39:35 10:12 10:12 09:54 4.00
0.78 46:53 07:17 09:21 09:48 4.78

3.03mi, 30:51, 27 FEB 16, Springfield, Virginia

iThink:
R.E.M., "Driver 8"
Courage My Love, "Bridges"

WX at 12:58 Vrbl 7 10.00 Partly Cloudy SCT060 43 16 44 22 33% 39 NA 30.12 1020.4

Odometer 15C: 37.5mi

Z3. Average/max heart rate = 157/171

I felt like complete shit today. I was going to go middling to long but the Younger didn't feel like going to swim practice, so no long run. That was probably a prudent thing for me too. Everyone in the house is completely exhausted.

Recovery run today. Short and slow. The HRM is off since it was reading high at the start.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:24 10:24 10:24 10:24 1.00
1.00 20:21 09:57 09:57 10:11 2.00
1.03 30:51 10:30 10:11 10:11 3.03

~6.5mi, 62:58, 26 FEB 16, Springfield, Virginia

iThink:
Bill Conti, "Runaway"

WX at 05:58 NW 9 10.00 Overcast OVC050 37 19 48% 30 NA 29.92 1013.6

Odometer 15B: 287.0mi

Z3-Z4. Average/max heart rate = 150/168

Today was an unintended run, but I was feeling some soreness from yesterday, where I was running between Fort McNair and Waterfront Metro. My right ankle is a little sore where I haven't done much to strengthen it, and running a muddy trail with some rocks probably didn't help either.

No splits today as I left the timer off for about a mile and a half. I'd say most of the run was done at about 9:45/mi pace as it was dark and muddy and I tend to slow down on runs like that. Also, I walked portions that were flooded over.

The iThink is from watching bits of the James Bond film For Your Eyes Only last night.  Sorry.

5,000m on Concept2 Model D, 22:20.5, 23 FEB 16, Springfield, Virginia

iThink:
Courage My Love, "Cold Blooded"

WX at     05:58    Vrbl 2    7.00    Light Rain    OVC060    40    36             86%    NA    NA    30.16    1021.7    0.04       

Odometer 14B: 410.1mi

Z3 low.  Average/max heart rate = 140/148

Easy recovery erg, especially since it's raining.  Goal was to make 22:20 without blowing 145 max heart rate, which I missed by a few.

I figure I'll be rowing the next few days since it's supposed to rain nonstop.

Splits
Distance:    5000
Time:    22:20.5
Avg/500m:    02:14.0
Drag Factor:    123
Per Mile:    00:07:11

6.14mi, 61:06, 22 FEB 16, Springfield, Virginia

iThink:
Courage My Love, "The River"

WX at 05:58 Vrbl 2 10.00 Overcast OVC029 44 36 71% NA NA 30.07 1018.6

Odometer 15B: 280.5mi

Z4. Average/max heart rate = 149/169

Not a recovery run, but not hard either. Goal was to run generally above anaerobic threshold, and I did, but not heavily into the red zone.

The other thing that comes to mind this morning is this old quotation:
Fuck 'em, he decided. Just fuck 'em. Fuck everybody who doesn't come out here and do this.

- James Webb, Fields of Fire

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:45 10:45 10:45 10:45 1.00
1.00 20:58 10:13 10:13 10:29 2.00
1.00 30:59 10:01 10:01 10:20 3.00
1.00 40:11 09:12 09:12 10:03 4.00
1.00 49:48 09:37 09:37 09:58 5.00
1.00 59:48 10:00 10:00 09:58 6.00
0.14 61:06 01:18 09:15 09:57 6.14

5000+5000m on Concept2 Model D, 23:30+23:47, 21 FEB 16, Springfield, Virginia

iThink:
Courage My Love, "The River"

WX at 16:58    Calm    0.50    Fog    OVC010    52    50             95%    NA    NA    29.86    1011.5       

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 136/141

Recovery day, enforced low speed, and trying not to exceed 140bpm.  The hard standard was not to depart zone 3, which I didn't.

Splits
Distance:    5000
Time:    23:30.0
Avg/500m:    02:21.0
Drag Factor:    123
Per Mile:    00:07:34

Distance:    5000
Time:    23:47.9
Avg/500m:    02:22.8
Drag Factor:    123
Per Mile:    00:07:40

5,000m on Concept2 Model D, 20:47.9, 20 FEB 16, Springfield, Virginia

iThink:
Courage My Love, "Cold Blooded"

WX at 11:58    S 5    10.00    Fair    CLR    57    35             44%    NA    NA    30.04    1017.6       

Odometer 14B: 410.1mi

Z4-Z5.  Average/max heart rate = 157/176

Pressed for time, but I needed to get something in today.  I started too late to get in a run, so 5km erg it is.  I didn't start with the intent of cranking a PB, but I did.

Splits
Distance:    5000
Time:    20:47.9
Avg/500m:    02:04.8
Drag Factor:    124
Per Mile:    00:06:42

4.54mi, 42:36, 19 FEB 16, Springfield, Virginia

iThink:
Autopilot Off, "Make A Sound"
Journey, "Only the Young"

WX at 06:58 Calm 10.00 Fair CLR 20 15 22 19 81% NA NA 30.60 1036.6

Odometer 15B: 274.3mi

Z4. Average/max heart rate = 155/177

Not slow but at least the finish felt respectable.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:39 09:39 09:39 09:39 1.00
1.00 19:48 10:09 10:09 09:54 2.00
1.00 29:15 09:26 09:26 09:45 3.00
1.00 38:47 09:33 09:33 09:42 4.00
0.45 42:36 03:49 08:29 09:34 4.45

2,000+8,000m on Concept2 Model D, 8:43 + 34:43.5, 16 FEB 16, Springfield, Virginia

iThink:
Malinda Kathleen Reese's cover of "Let It Go" (yes, really.)
Hilary Duff, "Wake Up"

WX at 06:58 Calm 2.50 Light Rain Fog/Mist FEW047 BKN055 33 31 33 30 96% NA NA 29.65 1004.4

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 154/173

First erg in a while but I needed it as I hadn't done much the last few days and it's too icy to run.  Appropriately enough, the cover of "Let It Go" has a much more prosaic, and accurate lyric: give up.

Splits
Distance: 2000
Time: 08:43.0
Avg/500m: 02:10.8
Drag Factor: 121
Per Mile: 00:07:01

Distance: 8000
Time: 34:43.5
Avg/500m: 02:10.2
Drag Factor: 121
Per Mile: 00:06:59

5.65mi, 53:32, 12 FEB 16, Springfield, Virginia

iThink:
Touché Amore, "Home Away From Here"
Petra Haden, "God Only Knows"

WX at 06:52 N 5 10.00 Mostly Cloudy BKN190 20 4 21 19 50% 13 NA 30.33 1026.8

Odometer 15B: 268.8mi

Z4. Average/max heart rate = 154/173

First run since January 20. Not pretty, but not ugly. I'll leave it at that.

The interplay of Touché Amore and Petra Haden in this morning's iThink was pretty funny.

I've been burning the candle at both ends, so I've been pretty beat.  However, I get short runs in to the Metro stops and back, so it's not a net zero of effort.  It's just not logged.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:37 09:37 09:37 09:37 1.00
1.00 19:11 09:34 09:34 09:36 2.00
1.00 28:58 09:47 09:47 09:39 3.00
1.00 38:10 09:11 09:11 09:32 4.00
1.00 47:28 09:19 09:19 09:30 5.00
0.65 53:32 06:04 09:20 09:29 5.65

5,000m on Concept2 Model D, 22:50.4, 9 FEB 16, Springfield, Virginia

iThink:
Juventa feat. Erica Curran, "Move Into Light" (Teen Daze remix)

WX at 05:58    NE 1    4.00    Light Drizzle Fog/Mist    OVC006    36    35             94%    NA    NA    29.57    1001.7    0.01      

Odometer 14B: 410.1mi

Z3 low-mid.  Average/max heart rate = 139/148

The goal was to go easy.  I almost didn't start at all today as I was feeling somewhat unmotivated, but decided a quick 5k on the erg was better than nothing.

At some point I should go running, but not while there's snow or slush on the ground.  Having the C2 has been a lifesaver this winter.

Splits
Distance:    5000
Time:    22:50.4
Avg/500m:    02:17.0
Drag Factor:    134
Per Mile:    00:07:21

5,000m on Concept2 Model D, 21:3.2, 8 FEB 16, Springfield, Virginia

iThink: Darude, "Sandstorm"

WX at 06:58    NW 7    10.00    Fair    CLR    33    21     39    31    62%    27    NA    29.81    1009.8   

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 148/165

Not my goal to crank a surprisingly fast time this morning, but I was rushed.  First 500m did not start auspiciously as I was feeling slow.

Timing aside, at least today was better than nothing at all.

Splits
Distance:    5000
Time:    21:33.2
Avg/500m:    02:09.3
Drag Factor:    123
Per Mile:    00:06:56

8,000m on Concept2 Model D, 34:55.8, 4 FEB 16, Springfield, Virginia

iThink:
Tritonal and Juventa, Lost (feat. Micky Blue)
Max Elto, "Shadow of the Sun (Mako Remix)"

WX at     05:58    NW 10 G 22    10.00    Overcast    BKN032 OVC040    53    43             68%    NA    NA    29.97    1015.2           

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 150/162

I'm still waking up tired as hell, but I needed to keep at it because if I don't, I'll get fat.

I've been listening to a fair amount of Juventa, much as I was binging out on Above and Beyond when I was in graduate school.  It's probably better than having Touché Amore on infinite repeat since I have enough rage already.

Splits
Distance:    8000
Time:    34:55.8
Avg/500m:    02:11.0
Drag Factor:    123
Per Mile:    00:07:02

10,000m on Concept2 Model D, 45:56.7, 3 FEB 16, Springfield, Virginia

iThink:
Lush, "Light From A Dead Star"
Owl City, "Fireflies"

WX at     05:58    E 1    10.00    Overcast    OVC017    42    40             93%    NA    NA    30.11    1020.0   

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 138/150

I felt like complete trash this morning, but it's been so long since I did something that I felt I had to, so I did.  I felt better afterwards, but today was the equivalent of wogging on the erg.  At least it's better than nothing.

Splits
Distance:    10000
Time:    45:56.7
Avg/500m:    02:17.8
Drag Factor:    124
Per Mile:    00:07:24