4.23mi, 40:55.8, 30 AUG 16

iThink:
Courage My Love, "Do As You're Told"

WX at 5 PM (21) Aug 30 96 (36) 44 (7) 29.62 (1003) NW 9 RH 16

Odometer 15C: 222.9mi

Z3. Average/max heart rate = 149/158

Not fast, but not quite recovery. I wasn't intent on going very hard, but didn't want to make it purely wogging either. I was intent on hitting one of my milestones, so I decided to go for 666 calories on the counter. I certainly wasn't in the mood to go 6.66mi, let alone 6.9mi. So I did.

There wouldn't have been an iThink normally since I was watching Jiro Dreams of Sushi on a tablet as I was running.  I'd wanted to watch it, but never got around to it until now, really.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.23 40:56 40:56 09:41 09:41 4.23

6.0mi, 58:25, 29 AUG 16

iThink:
Minor Threat, "Sob Story"
Minor Threat, "Someday We'll Look Back and Laugh"
ATB, "Ecstasy"

WX at 9 AM (13) Aug 29 116 (47) 50 (10) 29.59 (1002) N 7 RH 11

Odometer 15C: 218.6mi

Z3 high-Z4. Average/max heart rate = 153/167

Today was a day that was deliberately taken slower. The intent was a recovery run without becoming wogging. Today instead turned into a zone 4 run just above anaerobic threshold most of the day. It's a run that the legs say is a recovery run but the heart rate monitor certainly doesn't say that!

Still, better than nothing. I keep meaning to shift back to rabbit food diet, and really need to do it, but I keep kicking it to the right.

I don't even pretend to understand the iThink whiplash going between Minor Threat and ATB.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.00 58:25 58:25 09:44 09:44 6.00

6.66mi, 57:33, 28 AUG 16

iThink:
The Killers, "When You Were Young"
JFK, "Whiplash"

WX at 5 AM (9) Aug 28 114 (46) 55 (13) 29.68 (1005) N 13 RH 14

Odometer 15C: 212.6mi

Z4. Average/max heart rate = 161/180

For some reason, I was thinking about the original video for the first iThink. I don't do redemption much, so I prefer the one where the female protagonist jumps off the cliff.

The second one I'm not sure where it came from, but it was useful to motivate me to run faster.  Today was pretty good - and perhaps an indicator of the influence of heat as I run outside versus what I run when I'm inside.  It also could be because I got eight hours of sleep last night.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.66 57:33 57:33 08:38 08:38 6.66

4.61mi, 48:46, 27 AUG 16

iThink:
Mary Lou Lord, "Baby Blue"

WX at Midnight (4) Aug 27 86 (30) 50 (10) 29.71 (1006) NW 7 RH 28

Odometer 15C: 205.9mi

Z3 high. Average/max heart rate = 150/171

I thought about getting back at it last night but I was beat. So I decided to go first thing in the morning. Ugh.

This was run almost as a recovery run, but what made this different was sunlight. This is the first outdoor daylight run I have done in months. I've apparently turned into a vampire, because the sun just sucks the life out of me. Although the temperature is lower, the sun makes the apparent heat way worse, and thus, in spite of the pace, today turned into a festival of grit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:20 10:20 10:20 10:20 1.00
1.00 20:53 10:33 10:33 10:26 2.00
1.00 31:32 10:39 10:39 10:31 3.00
1.00 42:18 10:46 10:46 10:34 4.00
0.61 48:46 06:28 10:36 10:35 4.61

4.61mi, 53:24, 25 AUG 16

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

WX at 5 PM (21) Aug 25 89 (32) 41 (5) 29.59 (1002) NNW 10 widespread dust RH 18

Odometer 15C: 201.3mi

Z3. Average/max heart rate = 1385/154

Recovery run at indeterminate pace, which ended up being about 11:35/mi. The intensity was deliberately easy so I wouldn't be tempted to go hard, and I started late, so the odds were kind of stacked against me anyway.

Still better than a rest day!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:23 11:23 11:23 11:23 1.00
1.00 22:51 11:28 11:28 11:25 2.00
1.00 34:40 11:50 11:50 11:33 3.00
1.00 46:36 11:55 11:55 11:39 4.00
0.61 53:24 06:49 11:10 11:35 4.61

6.9mi, 63:22, 24 AUG 16

iThink:
Edison Shine, "There Is A Light That Never Goes Out"

WX at Noon (16) Aug 24 102 (39) 39 (4) 29.53 (1000) NW 6

Odometer 15C: 196.6mi

Z4. Average/max heart rate = 162/180

Nothing fancy, nothing great, but better than nothing. It is a long time to have one song stuck in my head the way I did today. I was committed to running 6.9 miles, on principle.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.90 63:22 63:22 09:11 09:11 6.90

4.60mi, 46:49, 22 AUG 16

iThink:
Touché Amoré,"Home Away From Here"

WX at 4 PM (20) Aug 22 93 (34) 44 (7) 29.56 (1001) NW 5 RH 18

Odometer 15C: 189.7mi

Z4. Average/max heart rate = 148/166

I cannot believe I have gone 9 days since my last workout. That is a brutal indicator of just how much suck my job has entailed in the last two weeks.

At least I was stretching it out, and I didn't feel so bad. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:09 10:09 10:09 10:09 1.00
1.00 20:25 10:16 10:16 10:12 2.00
1.00 30:56 10:31 10:31 10:19 3.00
1.00 41:01 10:05 10:05 10:15 4.00
0.60 46:49 05:48 09:39 10:11 4.60

4.63mi, 49:37, 14 AUG 16

iThink:
Touché Amoré, "Whale Belly"
Apollo 440 cover of Blue Oyster Cult, "Don't Fear the Reaper"
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 4 PM (20) Aug 14 95 (35) 53 (12) 29.56 (1001) NNW 3 RH 24

Odometer 15C: 185.0mi

Z3. Average/max heart rate = 150/164

I've gone eight days in between workouts. That is an indicator of just how desperate the pace at work has become. I am really burnt the hell out.

I finished the first real draft of what I was asked to write. It is done but it is a history that was written about four times as fast as any history I would ever want to write. I wrote a 12,500 word monograph in the space of about two weeks. That is fuckin' ludicrous.

I was faced with trading exercise for sleep. I could recover, in theory, but I had to have the sleep to think straight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:09 10:09 10:09 10:09 1.00
1.00 20:40 10:30 10:30 10:20 2.00
1.00 31:33 10:54 10:54 10:31 3.00
1.00 42:36 11:03 11:03 10:39 4.00
0.63 49:37 07:01 11:08 10:43 4.63

6.66mi on dreadmill, 1:00:1, 7 AUG 16

iThink:
Courage my Love, "Bridges"

WX at 11 AM (15) Aug 06 111 (44) 48 (9) 29.50 (0999) WNW 12 RH 12

Odometer 15C: 180.3mi

Z4. Average/max heart rate = 158/177

I've been sitting at my desk enough where my upper back and shoulders are starting to hurt. I need to power thru it because I'm trying to finish out a writing task I was given last week but haven't had the wherewithal to do anything with until now. It's being done hard and fast, but it's getting done one way or another.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.66 60:01 60:01 09:01 09:01 6.66

4.0mi on dreadmill, 36:03, 6 AUG 16

iThink:
Dos Gringos, "Going In For Guns"

WX at 10 AM (14) Aug 05 113 (45) 53 (12) 29.53 (1000) WNW 13 RH 14

Odometer 15C: 173.7mi

Z3. Average/max heart rate = 155/167

Nothing fancy, but better than nothing at all. I was starting to drone behind the desk. That means it's time to roll out and get my dreadmill on. There's no way I'm running outside in 113F heat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.00 36:04 36:04 09:01 09:01 4.00

6.66mi on dreadmill, 60:42, 3 AUG 16

iThink:
Touché Amoré, "Home Away From Here"
Touché Amoré, "Pathfinder"

WX at 7 AM (11) Aug 03 116 (47) 41 (5) 29.41 (0996) N 9 RH 8

Odometer 15C: 169.7mi

Z4. Average/max heart rate = 157/179

July, in general, licked my ass raw. Period. It has been 11 days since I last worked out. That is indicative of just how fucking shitty this last month was at work.

That is why I felt like running exactly 6.66mi.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.66 60:42 00:42 09:07 09:07 6.66