4.24mi, 38:37, 31 MAR 16, Springfield, Virginia

iThink:
Courage My Love, "We're Not In Kansas Anymore"

WX at 04:59 Vrbl 7 10.00 Fair CLR 55 46 70% NA NA 30.03 1017.2

Odometer 15B: 308.3mi

Z4. Average/max heart rate = 156/170

I got up early because the Younger said she wanted to run...then welched. I was frankly a little pissed because if someone is going to ask me to get up early and run, then I'm going early to get my own work in - and in this case, cut it short because of the other person. That's why I was pissed. Only consolation was that today was harder than most days, but not very fast.

I'm commuting in and out due to traffic for the nuclear summit in DC today, so I'll get a little collateral effort in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:09 09:09 09:09 09:09 1.00
1.00 18:03 08:54 08:54 09:02 2.00
1.00 27:38 09:35 09:35 09:13 3.00
1.00 36:41 09:03 09:03 09:10 4.00
0.24 38:37 01:55 08:01 09:06 4.24

10,000m on Concept2 Model D, 44:15.4, 29 MAR 16, Springfield, Virginia

iThink:
Cruiserweight, "This Ain't No Beach Party"

WX at 04:58    NW 10    10.00    Mostly Cloudy    BKN050    48    31             51%    44    NA    30.02    1016.9          

Odometer 15B: 304.0mi

Z3.  Average/max heart rate = 150/164

March went by pretty quickly.  Today was deliberately not hard, but not easy.  It's been a little while since I've erged, and while I'm trying to minimize rowing as it makes me run slower, I'm not running with the Younger only without getting a preparatory erg first.

Splits
Distance:    10000
Time:    44:15.4
Avg/500m:    02:12.8
Drag Factor:    120
Per Mile:    00:07:07

17:07.7 for 1.29mi wogging.

8.38mi, 79:27, 25 MAR 16, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 11:58 Calm 10.00 Fair CLR 51 30 44% NA NA 30.31 1026.7

Odometer 15C: 87.6mi

Z4. Average/max heart rate = 159/172

Things were good until midway, then I kind of crashed. The return leg turned into a grit festival, but at least I got in a long run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:49 08:49 08:49 08:49 1.00
1.00 17:58 09:10 09:10 08:59 2.00
1.00 27:12 09:14 09:14 09:04 3.00
1.00 36:22 09:10 09:10 09:05 4.00
1.00 46:09 09:48 09:48 09:14 5.00
1.00 55:35 09:26 09:26 09:16 6.00
1.00 65:57 10:21 10:21 09:25 7.00
1.00 75:50 09:53 09:53 09:29 8.00
0.38 79:27 03:37 09:32 09:29 8.38

5.62mi, 54:07, 25 MAR 16, Springfield, Virginia

iThink:
MxPx, "I Will Follow"
Cruiserweight, "This Ain't No Beach Party"

WX at 06:58 Vrbl 6 10.00 Mostly Cloudy FEW029 BKN037 66 57 73% NA NA 29.71 1006.3

Odometer 15C: 79.4mi

Z3-Z4. Average/max heart rate = 153/173

Holy fuck did I feel dead today, even after two rest days. That's an indicator in itself.

First day running with orthotics in 15C, and my right ankle can feel it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:48 09:48 09:48 09:48 1.00
1.00 19:29 09:41 09:41 09:45 2.00
1.00 29:15 09:46 09:46 09:45 3.00
1.00 38:25 09:09 09:09 09:36 4.00
1.00 48:05 09:40 09:40 09:37 5.00
0.62 54:07 06:02 09:44 09:38 5.62

5.51mi, 51:18, 22 MAR 16, Springfield, Virginia

iThink:
Courage My Love, "The Bridge"

WX at 08:58 Calm 10.00 Fair CLR 36 28 72% NA NA 30.25 1024.7

Odometer 15C: 73.8mi

Z4. Average/max heart rate = 150/170

First run in a little while, but I felt better, maybe because I've gotten more sleep. I needed it, but I needed this run too.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:24 09:24 09:24 09:24 1.00
1.00 18:36 09:12 09:12 09:18 2.00
1.00 28:07 09:31 09:31 09:22 3.00
1.00 37:05 08:57 08:57 09:16 4.00
1.00 46:28 09:24 09:24 09:18 5.00
0.51 51:18 04:49 09:27 09:19 5.51

10,000m on Concept2 Model D, 43:33.9, 21 MAR 16, Springfield, Virginia

iThink:
Rob Zombie, "Feel So Numb"

WX at 04:59    Vrbl 2    10.00    Overcast    OVC080    36    32             85%    NA    NA    29.90    1012.9   

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 149/165

I had a hard reset day on Saturday.  I was dead.  It is rare that I take three full rest days, but I was exhausted.  I'm still not getting enough sleep, but that's trying to work off some of the stuff that's accumulated in the last year at work.

Time for some easy wogging with the Younger. 1.62mi in 23:15.

Splits
Distance:    10000
Time:    43:33.9
Avg/500m:    02:10.7
Drag Factor:    120
Per Mile:    00:07:01

10,000m on Concept2 Model D, 43:43.1, 17 MAR 16, Springfield, Virginia

iThink:
Courage My Love, "The Bridge"

WX at 04:58 Calm 10.00 Fair CLR 43 42 94% NA NA 29.90 1012.8

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 153/169

First time erging 10,000 in a while.  I cranked out a middling starting pace but nothing impressive.  However, I was planning on running with the Younger, so I needed to get something else in - thus, 10,000 at zone 4 - especially a high zone 4 finish at the end.

I knew it was going to suck when I could feel the lactate buildup and it was short of wanting to woof.  Fortunately, I didn't go that hard and didn't go over the edge on that one.

The Younger chumped the run this morning.  Guess I'm glad I went 10,000.

Splits
Distance: 10000
Time: 43:43.1
Avg/500m: 02:11.2
Drag Factor: 121
Per Mile: 00:07:02

5.54mi, 52:36, 16 MAR 16, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 05:58 Calm 10.00 Fair CLR 44 42 95% NA NA 29.83 1010.5

Odometer 15C: 68.3mi

Z3 high. Average/max heart rate = 148/167

Today run was necessary, but tempered by the reality that I need to roll early because the entire DC metro rail system is off line. It was also tempered by prematurely trying new orthotics and running on two hot spots right in the arch. Suck.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:40 09:40 09:40 09:40 1.00
1.00 18:55 09:16 09:16 09:28 2.00
1.00 28:35 09:39 09:39 09:32 3.00
1.00 37:48 09:13 09:13 09:27 4.00
1.00 47:30 09:42 09:42 09:30 5.00
0.54 52:36 05:06 09:26 09:30 5.54

5,000m on Concept2 Model D, 22:50.2, 14 MAR 16, Springfield, Virginia

iThink:
Michael Manring, "Thunder Tactics"

WX at     05:58    N 5    8.00    Overcast    OVC005    49    47             94%    47    NA    29.93    1013.9       

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 131/141

Easy erg since I woke up late and I am still tired from the daylight savings time shift.  I was trying not to go over 140bpm on the heart rate monitor, but didn't quite get there.

Not sure where I got a Michael Manring tune that, while written in the 1980s, was really imprinted in the summer of 1991 when I listened the hell out of Unusual Weather when I was at summer school in Korea.


Splits
Distance:    5000
Time:    22:50.2
Avg/500m:    02:17.0
Drag Factor:    121
Per Mile:    00:07:21

11.5mi, 1:47:34, 12 MAR 16, Annandale/Mantua, Virginia

iThink:
Underworld, "Scribble" (Netsky remix)

WX at 07:58 Calm 10.00 Overcast OVC065 52 36 55% NA NA 30.31 1026.7
WX at 06:58 Vrbl 1 10.00 Mostly Cloudy BKN070 51 35 52 44 54% NA NA 30.32 1027.0

Odometer 15C: 62.8mi

Z3-Z4. Average/max heart rate = 150/164

First REAL long run in a long while, and I wasn't sure how I was going to feel. I capped my turnaround at about 55 minutes because I knew I had to finish inside two hours. I wasn't sure how I was going to feel for pacing, but this turned out surprisingly well given my lack of mileage base.

My principal reason for doing this, of course, is weight loss. Always useful to burn 1500 calories waddling my fat ass out and back.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:20 09:20 09:20 09:20 1.00
1.00 0:19:07 09:47 09:47 09:34 2.00
1.00 0:28:44 09:37 09:37 09:35 3.00
1.00 0:38:17 09:33 09:33 09:34 4.00
1.00 0:47:33 09:16 09:16 09:31 5.00
1.00 0:56:56 09:23 09:23 09:29 6.00
1.00 1:05:59 09:02 09:02 09:26 7.00
1.00 1:15:03 09:05 09:05 09:23 8.00
1.00 1:24:17 09:13 09:13 09:22 9.00
1.00 1:33:25 09:08 09:08 09:20 10.00
1.00 1:42:43 09:18 09:18 09:20 11.00
0.50 1:47:34 04:51 09:43 09:21 11.50

4.24mi, 42:57, 10 MAR 16, Springfield, Virginia

iThink:
Courage My Love, "Skin and Bones"
Journey, "Only the Young"

WX at 05:58 Vrbl 1 10.00 Fair CLR 62 51 67% NA NA 30.08 1018.9

Odometer 15B: 301.3mi

Z4. Average/max heart rate = 144/162

My legs are really tired today. Tomorrow is going to be a rest day, but they were stretched out enough by mile 3 where I could try to catch someone. But that was probably ill-advised, and I returned to my original pace...

This is also the first time that I've consistently run four days in a row in a while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:39 10:39 10:39 10:39 1.00
1.00 21:19 10:39 10:39 10:39 2.00
1.00 31:48 10:30 10:30 10:36 3.00
1.00 40:32 08:43 08:43 10:08 4.00
0.24 42:57 02:25 10:06 10:08 4.24

5.64mi, 51:24, 9 MAR 16, Springfield, Virginia

iThink:
Juventa feat. Erica Curran, "Move Into Light"

WX at 05:58 Calm 10.00 Fair CLR 40 36 88% NA NA 30.14 1021.0

Odometer 15C: 61.3mi

Z4. Average/max heart rate = 150/169

I thought it was going to be 51F or so. WRONG!!! So much for the forecast - it was brisk, I didn't check the weather readings before sallying forth, and started hard because it was cold, and I'd been more judicious in the last two days about going easy. This one was hard, deliberately, but felt pretty good so long as I wasn't grinding uphill. The quick start gave way to a pretty gritty second mile until I was properly warmed up - which takes about 25-30 minutes. That's a while, but that's what it is.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:31 09:31 09:31 09:31 1.00
1.00 18:38 09:07 09:07 09:19 2.00
1.00 28:08 09:31 09:31 09:23 3.00
1.00 36:35 08:27 08:27 09:09 4.00
1.00 45:43 09:08 09:08 09:09 5.00
0.64 51:24 05:41 08:53 09:07 5.64

4.5mi, 43:41, 8 MAR 16, Springfield, Virginia

iThink:
Bear McCreary, "Storming New Caprica"
Dos Gringos, "Going in for Guns"

WX at 05:58 Calm 10.00 Fair CLR 42 38 87% NA NA 30.16 1021.6

Odometer 15C: 55.7mi

Z3. Average/max heart rate = 148/165

I felt neither fast nor awful, but definitely needed to continue momentum gained by actually running more than one day at a time. As a result, this wasn't a death run, but it wasn't recovery either. I wouldn't call this junk mileage as this is a pseudo-recovery day prior to going longer tomorrow. At least that's the plan.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:36 09:36 09:36 09:36 1.00
1.00 20:00 10:24 10:24 10:00 2.00
1.00 29:48 09:48 09:48 09:56 3.00
1.00 39:02 09:14 09:14 09:46 4.00
0.50 43:41 04:39 09:19 09:43 4.50

3.14mi, 36:15, 7 MAR 16, Springfield, Virginia

iThink:
U2, "I Will Follow"

WX at 05:58 Calm 7.00 Fair CLR 30 28 92% NA NA 30.29 1026.1

Odometer 15B: 297.0mi

Z3 low. Average/max heart rate = 136/149

Easy, light wogging after yesterday. Nothing more, nothing less than three miles.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.14 36:15 36:15 11:33 11:33 3.14

9.0mi, 84:40, 6 MAR 16, Springfield, Virginia

iThink:
Juventa feat. Erica Curran, "Move Into Light"

WX at 15:58 W 7 10.00 Partly Cloudy SCT060 52 27 39% NA NA 30.26 1025.1

Odometer 15C: 51.2mi

Z3 high-Z4. Average/max heart rate = 155/169

Wasn't sure how I was going to feel on the first long run in a long, long while, but I felt okay by about the halfway point and continued to ride it in. I didn't go hard because I need to work in a recovery run tomorrow morning.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:22 09:22 09:22 09:22 1.00
1.00 0:19:20 09:57 09:57 09:40 2.00
1.00 0:29:03 09:43 09:43 09:41 3.00
1.00 0:38:27 09:24 09:24 09:37 4.00
1.00 0:48:01 09:33 09:33 09:36 5.00
1.00 0:56:57 08:57 08:57 09:30 6.00
1.00 1:06:01 09:04 09:04 09:26 7.00
1.00 1:14:54 08:52 08:52 09:22 8.00
1.00 1:24:40 09:46 09:46 09:24 9.00

The Most Versatile Word in the English Language

ABSOLUTELY not safe for kids.  From The Wire.

https://www.youtube.com/watch?v=xtHetIaWZNc

5.37mi, 50:39, 3 MAR 16, Springfield, Virginia

iThink:
Courage My Love, "Lost Cause"
Courage My Love, "Bridges"

WX at 06:58 Calm 10.00 Fair CLR 24 17 31 23 75% NA NA 30.29 1026.1

Odometer 15B: 293.87mi

Z4. Average/max heart rate = 154/169

Solid run, slightly different path, but I sure felt better by about the 3.25mi mark, and decided to go over 5 rather than just under. I need it anyway to offset the bulk I gained this winter rowing instead of running.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:56 09:56 09:56 09:56 1.00
1.00 19:18 09:23 09:23 09:39 2.00
1.00 28:54 09:35 09:35 09:38 3.00
1.00 38:19 09:26 09:26 09:35 4.00
1.00 47:10 08:51 08:51 09:26 5.00
0.37 50:39 03:29 09:24 09:26 5.37

5,000m on Concept2 Model D, 20:56.5, 1 MAR 16, Springfield, Virginia

iThink:
Bear McCreary, "When I Am Dead"

WX at 05:58    NW 2    10.00    Fair    CLR    32    28             85%    NA    NA    30.11    1020.0   

Odometer 15B: 288.5mi

Z4, Z5 finish.  Average/max heart rate = 143/175

I felt surprisingly fast for this morning's 5km erg.  I was planning on going 10km, but I decided to get a little bit more sleep and concentrate on raw power more than endurance work.  I wasn't sure how I was going to crank, but like most of the time I erg, it's really a function of initial speed.  Once I feel like I've settled at a given speed, I'll continue to grind on.  It means if I start hard, I continue to grind hard.  Likewise if I start at a more sedate pace - it's harder to gear up to much faster without significant mental effort.

This morning's iThink was well off the beaten path.


Splits
Distance:    5000
Time:    20:56.5
Avg/500m:    02:05.6
Drag Factor:    123
Per Mile:    00:06:44

1.5mi recovery back end in 20:46 running with the Younger.