8.22mi, 77:01, 27 NOV 16, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 5 PM (22) Nov 27 49.3 (9.6) 25.5 (-3.6) 30.18 (1022) W 5 RH 39

Odometer 16: 53.8mi

Z4. Average/max heart rate = 164/171

First run in a while, but I needed to run off my Thanksgiving chow. I was also starting later than I would've liked as I was unindustrious and didn't start early enough.

Today went faster than I would've expected for as much time off my feet as I had.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:15 09:15 09:15 09:15 1.00
1.00 19:25 10:11 10:11 09:43 2.00
1.00 28:51 09:26 09:26 09:37 3.00
1.00 38:35 09:44 09:44 09:39 4.00
1.00 47:46 09:12 09:12 09:33 5.00
1.00 56:56 09:09 09:09 09:29 6.00
1.00 65:46 08:51 08:51 09:24 7.00
1.00 75:12 09:26 09:26 09:24 8.00
0.22 77:01 01:49 08:15 09:22 8.22

10,000m on Concept2 Model D, 46:50.4, 23 NOV 16, Springfield, Virginia

iThink:
Mason Daring, "Galileo Was Right"
Iron Maiden, "The Loneliness of the Long Distance Runner"

WX at      6 AM (11) Nov 23     23.7 (-4.6)     20.1 (-6.6)     30.35 (1027)     Calm RH 85

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 134/141

I probably should steel myself for running outside, but not at this temperature.  Erging also involves less prep time at the front end.

Today was very deliberately controlled.  Goal was not to leave zone 3, which I achieved - the time I settled onto was 47:00 with a HR not to exceed 140.  I made 46:50, but blew it at 141.  However, aside from a purely aerobic workout, today's objective was also to burn lard.

Splits
Distance:    10000
Time:    46:50.4
Avg/500m:    02:20.5
Drag Factor:    104
Per Mile:    00:07:32

6,000m on Concept2 Model D, 27:38, 22 NOV 16, Springfield, Virginia

iThink:
Touché Amoré, "Home Away from Here"

WX at 6 AM (11) Nov 21     34.7 (1.5)     14.9 (-9.5)     29.94 (1013)     WNW 21 RC 23 (-5) RH 43

Odometer 14B: 410.1mi

Z3 low.  Average/max heart rate = 139/146

Not going outside right now.  Not because it's particularly nasty, but because it's cold.  Recovery only today.

Splits
Distance:    6000
Time:    27:38.0
Avg/500m:    02:18.2
Drag Factor:    103
Per Mile:    00:07:25

10,000m on Concept2 Model D, 44:44.2, 21 NOV 16, Springfield, Virginia

iThink:
Opening credits from You're the Worst (from Slothrust, "7:30 AM")
Hilary Duff, "Wake Up"

WX at      6 AM (11) Nov 21     34.7 (1.5)     14.9 (-9.5)     29.94 (1013)     WNW 21 WC 23(-5) RH 54

Odometer 14B: 410.1mi

Z3-Z4.  Average/max heart rate = 154/170

One casual look at the weather = not going outside when the wind chill is 23F.  Also, I didn't want to risk pounding my knees any more than I did on Saturday, which was therapeutic, but I need to figure out a better option than one long run and one day of being a piece of shit.


The first iThink has its reasons.

Splits
Distance:    10000
Time:    44:44.2
Avg/500m:    02:14.2
Drag Factor:    103
Per Mile:    00:07:12

10.26mi, 1:42:22, 19 NOV 16, Springfield, Virginia

iThink:
Touché Amoré, "Home Away from Here"
Iron Maiden, "Loneliness of the Long Distance Runner"

WX at 11 AM (16) Nov 19 61.3 (16.3) 47.5 (8.6) 29.83 (1010) SE 6 RH 60
10 AM (15) Nov 19 57.4 (14.1) 47.7 (8.7) 29.87 (1011) Calm RH 70

Odometer 16: 45.6mi

Z3. Average/max heart rate = 152/166

First PT in a few days and I decided to take a long run while the opportunity availed itself.  It was nice, a little warmer than I usually like, but certainly nice enough to run without any snivel gear.  So there was that.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 19:14 09:57 09:57 09:37 2.00
1.00 29:02 09:49 09:49 09:41 3.00
1.00 39:19 10:17 10:17 09:50 4.00
1.00 49:28 10:09 10:09 09:54 5.00
1.00 59:41 10:13 10:13 09:57 6.00
1.00 69:50 10:09 10:09 09:59 7.00
1.00 79:37 09:47 09:47 09:57 8.00
1.00 90:13 10:36 10:36 10:01 9.00
1.00 99:35 09:22 09:22 09:58 10.00
0.27 102:22 02:47 10:19 09:58 10.27

10,000m on Concept2 Model D, 42:22.2, 16 NOV 16, Springfield, Virginia

iThink:
Saxon Shore, "Amber, Ember, Glow"

WX at      6 AM (11) Nov 16     32.4 (0.2)     30.9 (-0.6)     29.87 (1011)     Calm RH 94

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 150/160

The goal today was to try to erg under anaerobic threshold.  That was largely successful until about the last 3000m.  The next milestone was to hold it under 160, which I did, for the most part.  I need to do a longer, slower erg, just to see what it feels like, and also to burn more lard.

Splits
Distance:    10000
Time:    44:42.2
Avg/500m:    02:14.1
Drag Factor:    104
Per Mile:    00:07:12

10,000m on Concept2 Model D, 44:17.0, 15 NOV 16, Springfield, Virginia

iThink:
John Williams, "Men of Yorktown March"
A Day to Remember, "All I Want"
Basil Poledouris, "Hymn to Red October"

WX at      6 AM (11) Nov 15     47.8 (8.8)     43.0 (6.1)     29.93 (1013)     WNW 3 RH 83

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 154/170

Wasn't sure how I'd feel, but getting up was easier, so an indicator that I was rested enough to take on a long erg.  I could feel and hear my knees popping this morning, but there was no pain.  Of course, as much running as I did this past weekend, I'm sure there's some delayed payment.

Splits
Distance:    10000
Time:    44:17.0
Avg/500m:    02:12.8
Drag Factor:    103
Per Mile:    00:07:08

4.23mi, 43:52, 12 NOV 16, Springfield, Virginia

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

WX at 5 PM (22) Nov 12 48.4 (9.1) 22.8 (-5.1) 30.31 (1026) Calm RH

Odometer 16: 35.3mi

Z3 low. Average/max heart rate = 142/159

Recovery run, and any mile that involved uphills showed it. Mile 4 was an aberration as it was almost entirely downhill. But at least I got one in to work off the lactic acid from yesterday!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:20 10:20 10:20 10:20 1.00
1.00 20:56 10:37 10:37 10:28 2.00
1.00 32:05 11:08 11:08 10:42 3.00
1.00 41:26 09:22 09:22 10:22 4.00
0.23 43:52 02:25 10:33 10:22 4.23

A memory of my childhood

When I was a kid, I used to go over to a friend's house as he had a RCA Selectavision VCR.  It was an old one as it had manual tuner knobs for VHF and UHF.  One of the movies that got a lot of repeat viewing was Midway, which fit in well with my ambition at the time to be a naval aviator.

It wasn't until much later that I realized it was a John Williams soundtrack, the most prominent piece of which was the Men of Yorktown march, as featured above.  If there was a leitmotif of something I remember from being a kid, that was one of the touchstones.

As an adult, having been a plans officer in combat, it is much, much harder for me now to watch the scenes filmed for Torpedo 8 and Torpedo 3's attack on the Combined Carrier Force.  It's not real life.  It's not ground combat.  That's not the point.

10.35mi, 99:09, 11 NOV 16, Springfield, Virginia

iThink:
Freespace Blue Planet: AoA Soundtrack, "Aim"
The Cure, "A Forest" (from Concert)
Ramin Djawadi, "A Forest"

WX at 1 PM (18) Nov 11 63.5 (17.5) 37.0 (2.8) 29.89 (1012) NNW 13 RH 37

Odometer 16: 31.0mi

Z4. Average/max heart rate = 153/173

It's Veteran's Day, and I felt like getting in a long run, and I did. Not very ambitious, I felt, but as it turns out, it was quite a bit faster than I thought it'd be for relative perceived effort. I'm also running in the mid-day when I'm more limbered out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:07 09:07 09:07 09:07 1.00
1.00 19:11 10:04 10:04 09:35 2.00
1.00 28:47 09:37 09:37 09:36 3.00
1.00 38:51 10:03 10:03 09:43 4.00
1.00 48:42 09:51 09:51 09:44 5.00
1.00 58:27 09:46 09:46 09:45 6.00
1.00 67:53 09:25 09:25 09:42 7.00
1.00 77:22 09:29 09:29 09:40 8.00
1.00 87:11 09:49 09:49 09:41 9.00
1.00 95:59 08:47 08:47 09:36 10.00
0.35 99:09 03:10 09:03 09:35 10.35

10,000m on Concept2 Model D, 44:52.3, 10 NOV 16, Springfield, Virginia

iThink:
Sugar, "Tilted"
Ramin Djawadi, "A Forest"
Sugarcult, "Dead Living"

WX at 6 AM (11) Nov 10     40.8 (4.9)     33.3 (0.7)     30.08 (1018)     NNW 6  RH 74

Odometer 14B: 410.1mi

Z3-Z4.  Average/max heart rate = 151/165

Two days of sybaritic living out of town meant I needed to get at it this morning no matter how much I felt like sleeping in.

Not very encouraging when I feel like I have to work pretty hard just to crank 45 minutes.  It didn't used to feel that hard.

Splits
Distance:    10000
Time:    44:52.3
Avg/500m:    02:14.6
Drag Factor:    104
Per Mile:    00:07:13

6,000m on Concept2 Model D, 26:40.5, 7 NOV 16, Springfield, Virginia

iThink:
The All-American Rejects, "Move Along"
Deadmau3, "Strobe"
WX at 6 AM (11) Nov 07     34.7 (1.5)     31.8 (-0.1)     30.47 (1031)     Calm  RH 89

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 152/167

Still working up as I can feel it in the upper back and lats as I'm trying to get going.  It eventually warms up, but I'm nowhere close to what I was doing two years ago, let alone before that.  However, it's a useful counterpoint and I don't have to run for competition distance or time, so that's that.

Splits
Distance:    6000
Time:    26:40.5
Avg/500m:    02:13.4
Drag Factor:    105
Per Mile:    00:07:09

0.42mi+3.88mi, 36:06, 6 NOV 16, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 4 PM (21) Nov 06 66.9 (19.4) 30.0 (-1.1) 30.27 (1025) N 5 RH 25

Odometer 16: 20.7mi

Z3 high. Average/max heart rate = 149/163

Somewhere in the middle of my fucking irritated malaise I decided to get a run in. It was pretty good, all things being equal, but it was in the afternoon when I'm fully limbered out and I'd taken a day off. I'll probably pay for it later, but the weather was too good to pass up. So I went.

The iThink is pretty apropos.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:12 09:12 09:12 09:12 1.00
1.00 18:46 09:34 09:34 09:23 2.00
1.00 28:27 09:41 09:41 09:29 3.00
0.88 36:06 07:39 08:42 09:18 3.88

10,000m on Concept2 Model D, 46:12.7, 5 NOV 16

iThink:
None - watching Koyaanisqatsi

WX at Noon (16) Nov 05     61.0 (16.1)     37.8 (3.2)     30.34 (1027)     NW 9 RH 42

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 147/163

First time on the erg since coming home.  First time on the erg in almost four months, and I can feel it.  It's a singularly unpromising indicator when I can't break 45 on 10km.  Of course, I'm older, fatter, and slower.  I'll be doing more erging anyway since I got checked out for arthritis in the knees.  Both knees.  Shit.

Splits
Distance:    10000
Time:    46:12.7
Avg/500m:    02:18.6
Drag Factor:    104
Per Mile:    00:07:26

5.33mi, 49:23, 3 NOV 16, Springfield, Virginia

iThink:
The Reputation, "The Stars of Amateur Hour"

WX at 6 AM (10) Nov 03 60.1 (15.6) 60.1 (15.6) 30.07 (1018) S 7 RH 100

Odometer 16: 16.4mi

Z4. Average/max heart rate = 152/170

I was exhausted yesterday but was able to get something in today that at least felt respectable. I guess.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 09:29 09:29 1.00
1.00 18:43 09:14 09:14 09:21 2.00
1.00 28:12 09:30 09:30 09:24 3.00
1.00 37:43 09:31 09:31 09:26 4.00
1.00 46:27 08:43 08:43 09:17 5.00
0.33 49:23 02:57 08:56 09:16 5.33

4.05mi, 39:03, 1 NOV 16, Springfield, Virginia

iThink:
Suddenly, Tammy!, "Beautiful Dream"

WX at 44.4 (6.9) 42.6 (5.9) 30.32 (1026) Calm mist RH 93

Odometer 16: 11.1mi

Z3. Average/max heart rate = 146/164

Had to turn back for a quick pit stop. OMFG I was glad I did that since the last three miles became MUCH faster. That is all.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:32 10:32 10:32 10:32 1.00
1.00 20:05 09:33 09:33 10:02 2.00
1.00 29:25 09:21 09:21 09:48 3.00
1.00 38:38 09:13 09:13 09:39 4.00
0.05 39:03 00:26 08:30 09:39 4.05