4.01mi, 37:04, 31 MAR 17, Springfield, Virginia

iThink:
Tegan and Sara, "Everything is Awesome"
Aly & AJ, "Chemicals React"

WX at 6 AM (10) Mar 31 46 (8) 42 (6) 29.92 (1013) Calm light rain RH 87

Odometer 16: 280.3mi

Z4-Z5 finish. Average/max heart rate = 151/171

PT Test approaching, time to start tapering. Pushups and situps, at least. Better than usual, but late start so I was under the gun.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:46 09:46 09:46 09:46 1.00
1.00 18:51 09:05 09:05 09:25 2.00
1.00 28:31 09:41 09:41 09:30 3.00
1.01 37:04 08:33 08:28 09:15 4.01

7.02mi, 67:43, 28 MAR 17, Springfield, Virginia

iThink:
deadmau5, "There Might Be Psynapse" (yes, a mashup)
U2, "I Will Follow"

WX at 6 PM (22) Mar 28 69 (21) 53 (12) 29.84 (1010) NW 6 light rain RH 56

Odometer 16: 276.3mi

Z4-Z5 on uphills. Average/max heart rate = 155/172

Wasn't sure how I was going to feel. I was pretty beat up front but I am really, really glad I got at it today. I even felt a little faster than I thought I would- until the end. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:49 09:49 09:49 09:49 1.00
1.00 19:56 10:07 10:07 09:58 2.00
1.00 29:28 09:31 09:31 09:49 3.00
1.00 39:01 09:33 09:33 09:45 4.00
1.00 48:32 09:30 09:30 09:42 5.00
1.00 58:22 09:50 09:50 09:44 6.00
1.02 67:43 09:21 09:10 09:39 7.02

7.0mi, 69:19, 25 MAR 17, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at 6 PM (22) Mar 25 77.7 (25.4) 49.1 (9.5) 30.12 (1019) Calm RH 36

Odometer 16: 269.3mi

Z4. Average/max heart rate = 158/172

Man, did I not feel great running uphill. Also note the temperature, a good 35F above yesterday!

No matter. Gotta work. Also, 69 minutes!!!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:44 09:44 09:44 09:44 1.00
1.00 20:12 10:28 10:28 10:06 2.00
1.00 30:25 10:13 10:13 10:08 3.00
1.00 40:00 09:35 09:35 10:00 4.00
1.00 49:50 09:50 09:50 09:58 5.00
1.00 60:06 10:16 10:16 10:01 6.00
1.00 69:19 09:13 09:13 09:54 7.00

A little catharsis

Everything has wrapped up for today.  It is quiet, and everyone else is going to sleep.
I am drinking for catharsis on my anniversary.  And cathartic it will be.

7.09mi, 69:59, 23 MAR 17, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Sugarcult, "Dead Living"

WX at 2 PM (18) Mar 23 42.4 (5.8) 5.5 (-14.7) 30.62 (1036) NW 3 RH 21

Odometer 16: 262.3mi

Z3 high. Average/max heart rate = 151/168

I wasn't sure how I'd feel today, but the weather was far too good to pass up. While the temperature was lower than usual, the illumination was full on. I felt surprisingly good running uphill, a good sign. I need to do pushups and situps tonight, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:09 09:09 09:09 09:09 1.00
1.00 19:16 10:06 10:06 09:38 2.00
1.00 29:23 10:07 10:07 09:48 3.00
1.00 39:15 09:52 09:52 09:49 4.00
1.00 49:16 10:01 10:01 09:51 5.00
1.00 59:11 09:56 09:56 09:52 6.00
1.00 68:47 09:35 09:35 09:49 7.00
0.09 69:59 01:12 13:21 09:52 7.09

6.29mi, 65:51, 21 MAR 17, Springfield, Virginia

iThink:
Max, "Aim"

WX at 2 PM (18) Mar 21 58.5 (14.7) 38.8 (3.8) 29.97 (1014) NW 10 RH 47

Odometer 16: 255.2mi

Z3. Average/max heart rate = 148/164

I did not feel very up to doing much of anything, but I forced myself to get in at least a run of burning lard. That might've been one of the more prudent things to do as I felt better at the finish, far more than I did at the start. That still doesn't offset the reality that I felt like crap today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:02 10:02 10:02 10:02 1.00
1.00 20:59 10:57 10:57 10:30 2.00
1.00 31:31 10:32 10:32 10:30 3.00
1.00 42:01 10:30 10:30 10:30 4.00
1.00 52:40 10:39 10:39 10:32 5.00
1.00 62:59 10:19 10:19 10:30 6.00
0.29 65:51 02:52 09:51 10:28 6.29

6.04mi, 59:11, 19 MAR 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 9 PM (1) Mar 19 45.3 (7.4) 30.6 (-0.8) 30.24 (1024) Variable 6 RH 55

Odometer 16: 248.9mi

Z4. Average/max heart rate = 157/170

Wasn't sure how I'd feel, but I started much too late for comfort. I ground this one out because I needed to burn the lard. Goal for today was not to dip into zone 5, which for the most part was successful. Not doing this level of work at zone 3 alone.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:04 10:04 10:04 10:04 1.00
1.00 19:34 09:30 09:30 09:47 2.00
1.00 29:42 10:08 10:08 09:54 3.00
1.00 39:11 09:29 09:29 09:48 4.00
1.00 49:25 10:14 10:14 09:53 5.00
1.04 59:11 09:46 09:23 09:48 6.04

8.01mi, 83:49, 18 MAR 17, Springfield, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2
deadmau5, "There Might Be Coffee"
Hidenori Maezawa, "Waterfall" (yes, the one from the old video game Contra)
Metallica, "Creeping Death"

WX at 1 PM (17) Mar 18 52.9 (11.6) 38.8 (3.8) 30.05 (1017) Calm RH 58
WX at Noon (16) Mar 18 49.6 (9.8) 37.4 (3.0) 30.05 (1017) Variable 3 RH 63

Odometer 16: 242.9mi

Z3. Average/max heart rate = 151/170

Today rough as my legs were totally beat from yesterday's run, which in itself is a bad sign. I felt better after about four miles, but today was deliberately nothing more than a run to burn lard. Or, in my case, to work off the doughnuts I've eaten in the last two days.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:09 10:09 10:09 10:09 1.00
1.00 21:33 11:24 11:24 10:46 2.00
1.00 32:00 10:27 10:27 10:40 3.00
1.00 42:09 10:09 10:09 10:32 4.00
1.00 52:44 10:35 10:35 10:33 5.00
1.00 63:11 10:27 10:27 10:32 6.00
1.00 73:09 09:58 09:58 10:27 7.00
1.01 83:49 10:39 10:33 10:28 8.01

5.37mi, 50:41, 17 MAR 17, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at 7 PM (23) Mar 17 44 (7) 28 (-2) 30.25 (1024) Variable 7 light rain RH 53

Odometer 16: 234.9mi

Z4. Average/max heart rate = 159/172

Squeezed in a run after work today, since it was light and not too cold. It got markedly chillier after I kicked off, though. It seemed okay at first, but going uphill in residual snow kind of sucked.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:28 09:28 09:28 09:28 1.00
1.00 18:39 09:11 09:11 09:19 2.00
1.00 28:14 09:35 09:35 09:25 3.00
1.00 37:50 09:36 09:36 09:27 4.00
1.00 47:05 09:16 09:16 09:25 5.00
0.37 50:41 03:35 09:41 09:26 5.37

10,000m on Concept2 Model D, 44:38.3, 14 MAR 17, Springfield, Virginia

iThink:
None.  None would stick this morning.

WX at 7 AM (11) Mar 14     32 (0)     26 (-3)     29.62 (1003)     NNW 10     light rain, snow WC 23 (-5) RH 80

Odometer 14B: 410.2mi

Z3 high.  Average/max heart rate = 153/165

I almost weenied out this morning.  This didn't start well but any day I could just motivate myself enough into cranking away.  Eventual time was under 45 minutes but it sure didn't start out that way.

Splits
Distance:    10000
Time:    44:38.3
Avg/500m:    02:13.9
Drag Factor:    109
Per Mile:    00:07:11

4.01mi, 38:55, 12 MAR 17, Springfield, Virginia

iThink:
Rob Hubbard, Commando (yes, the music from the old C64 game!)

WX at 6 AM (10) Mar 13 21.9 (-5.6) 11.8 (-11.2) 30.47 (1031) Calm RH 64

Odometer 16: 229.5mi

Z3 high-Z4. Average/max heart rate = 154/168

Not sure how I was going to feel, but felt surprisingly good after cranking away on the erg for two days that probably should've been hard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:08 10:08 10:08 10:08 1.00
1.00 19:45 09:37 09:37 09:52 2.00
1.00 29:43 09:58 09:58 09:54 3.00
1.01 38:55 09:11 09:06 09:42 4.01

10,000m on Concept2 Model D, 44:34.9, 12 MAR 17, Springfield, Virginia

iThink:
None, as I was watching The Americans on disk

WX at      31.5 (-0.3)     9.1 (-12.7)     30.44 (1030)     Calm RH 38

Odometer 14B: 410.2mi

Z4 low.  Average/max heart rate = 152/161

This was supposed to be a recovery erg but wasn't, really.  I need to see if I can follow this up with a short run tomorrow morning in a few hours.

Splits
Distance:    10000
Time:    44:34.9
Avg/500m:    02:13.7
Drag Factor:    111
Per Mile:    00:07:10

17,210m on Concept2 Model D, 81:34.2, 11 MAR 17, Springfield, Virginia

iThink: none, watching Ender's Game on the DVD.

WX at Noon (17) Mar 11     35 (2)     6 (-14)     30.29 (1025)     WNW 16G24 RH 29

Odometer 14B: 410.2mi

Z4.  Average/max heart rate = 156/171

Instead of my long run today, I decided to go for a 1000 calorie erg.  Man, did that hurt.  It's been a while, I can tell.

It was cold, so I decided not to go outside. I might regret that later.

Splits
Distance:    17210
Time:    81:34.2
Avg/500m:    02:22.2
Drag Factor:    109
Per Mile:    00:07:38

4.13mi, 38:32, 8 MAR 17, Springfield, Virginia

iThink:
Billy Joel, "Allentown"

WX at 6 AM (11) Mar 08 49.6 (9.8) 36.7 (2.6) 30.11 (1019) NW 15G20 RH 60

Odometer 16: 225.5mi

Z3 high. Average/max heart rate = 154/172

I have no explanation for the iThink this morning other than I was reminded of running at Johns Hopkins, and the captain of the team my junior year there was Erik Martz, who, as it turns out happens to hail from Allentown, PA. Or it might've been a flashback to 35 years ago when I was a kid and that song was in heavy rotation on the radio and on MTV.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 09:29 09:29 1.00
1.00 18:48 09:19 09:19 09:24 2.00
1.00 28:48 10:00 10:00 09:36 3.00
1.00 37:24 08:35 08:35 09:21 4.00
0.13 38:32 01:08 08:42 09:20 4.13

10.29mi, 1:43:47, 5 MAR 17, Springfield, Virginia

iThink:
Kait Kerrigan and Brian Lowdermilk, "I'm Sorry"
For Against, "Stranded in Greenland"
Sugarcult, "Dead Living"

WX at 2 PM (19) Mar 05 37.8 (3.2) -5.1 (-20.6) 30.62 (1036) N 3 RH 15

Odometer 16: 221.3mi

Z3 high. Average/max heart rate = 154/168

Same dead leg start. This is usually a sign of overtraining but the last few weeks have been anything but. Things improved by the four mile mark, a long time.

The first iThink was an earworm of considerable power.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:54 09:54 09:54 09:54 1.00
1.00 0:20:14 10:20 10:20 10:07 2.00
1.00 0:30:19 10:04 10:04 10:06 3.00
1.00 0:40:48 10:29 10:29 10:12 4.00
1.00 0:51:10 10:21 10:21 10:14 5.00
1.00 1:01:03 09:53 09:53 10:10 6.00
1.00 1:11:05 10:02 10:02 10:09 7.00
1.00 1:20:56 09:52 09:52 10:07 8.00
1.00 1:31:25 10:29 10:29 10:09 9.00
1.00 1:40:45 09:19 09:19 10:04 10.00
0.29 1:43:47 03:02 10:29 10:05 10.29

5.02mi, 49:13, 4 MAR 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
Dos Gringos, "Going in for Guns"

WX at 1 PM (18) Mar 04 42 (6) 6 (-14) 30.54 (1034) NNW 13G22 RH 22

Odometer 16: 211.0mi

Z3-Z4. Average/max heart rate = 154/168

Today was rough. Legs were dead even after not running most of this week. Tomorrow should be the long run I didn't do today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 09:59 09:59 1.00
1.00 19:31 09:32 09:32 09:45 2.00
1.00 29:37 10:06 10:06 09:52 3.00
1.00 39:48 10:11 10:11 09:57 4.00
1.02 49:13 09:25 09:14 09:48 5.02

3.77mi, 35:47, 1 MAR 17, Springfield, Virginia

iThink:
Metallica, "Creeping Death"

WX at 6 AM (11) Mar 01 57.7 (14.3) 55.8 (13.2) 29.83 (1010) S 6 RH 93

Odometer 16: 215.1mi

Z3-Z4. Average/max heart rate = 155/170

I sure was glad I got at it today because I was sorely tempted to sleep in. The weather was pleasant, albeit humid, and it made for a not half bad run. At this point in my life, any run is not half bad...

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 09:33 09:33 1.00
1.00 19:03 09:30 09:30 09:32 2.00
1.00 28:26 09:23 09:23 09:29 3.00
0.77 35:47 07:21 09:32 09:29 3.77