6.26mi, 62:49, 31 DEC 17, Springfield, Virginia

iThink:
For Against, "Outside A Heart"

WX at Noon (17) Dec 31 21.0 (-6.1) -0.0 (-17.8) 30.38 (1028) NW 10 RH 39 WC 10 (-12)

Odometer 17B: 357.3mi

Z4. Average/max heart rate = 151/175

Snow and some ice on the ground, but I had to make up for the last few days, and so this required a run of some intensity. Or so I think. Hell of a way to wrap up a year that has not been particularly awesome, but could've been much worse.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:30 12:30 10:25 10:25 1.20
0.63 18:26 05:56 09:25 10:04 1.83
0.65 25:30 07:05 10:53 10:17 2.48
1.28 38:25 12:55 10:06 10:13 3.76
1.29 51:35 13:09 10:12 10:13 5.05
1.21 62:49 11:14 09:17 10:02 6.26

7.04mi, 77:29, 28 DEC 17, Springfield, Virginia

iThink:
The All-American Rejects, "Move Along"

WX at 8 AM (13) Dec 28 16.0 (-8.9) -0.8 (-18.2) 30.68 (1038) NNW 9 RH 47

Odometer 17B: 351.0mi

Z3. Average/max heart rate = 139/157

Holy fucking shit it was cold as balls!!! It's bad when I can feel frostbite in my fingers because I'm not generating enough heat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 15:03 15:03 10:18 10:18 1.46
4.11 62:33 47:30 11:33 11:14 5.57
1.47 77:29 14:56 10:09 11:00 7.04

6.32mi, 66:38, 27 DEC 17, Springfield, Virginia

iThink:
Anberlin, "Cold War Transmissions"

WX at 10 AM (15) Dec 24 44.1 (6.7) 29.8 (-1.2) 30.22 (1023) N 5 RH 49

Odometer 17B: 344.0mi

Z3 low. Average/max heart rate = 140/160

Slow day of wogging to recover from yesterday and its day of sybaritic eating. Also, I needed to get some relief from having a house full of people, which seriously fucks with my calm, in spite of my best attempts to suppress it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.26 14:01 14:01 11:08 11:08 1.26
0.63 20:16 06:14 09:54 10:43 1.89
0.64 27:39 07:23 11:32 10:56 2.53
1.29 41:15 13:36 10:33 10:48 3.82
1.29 54:53 13:37 10:34 10:44 5.11
1.21 66:38 11:45 09:43 10:33 6.32

7.53mi, 76:02, 26 DEC 17, Springfield, Virginia

iThink:
The Smiths, "There Is A Light That Never Goes Out"

WX at 9 AM (14) Dec 26 30.2 (-1.0) 9.3 (-12.6) 30.48 (1032) Calm RH 41

Odometer 17B: 337.7mi

Z3. Average/max heart rate = 148/168

Slow day of wogging to prep for what I believe is going to be a day of heavy eating and also to make up for taking x-moose off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 15:27 15:27 10:26 10:26 1.48
1.41 30:24 14:58 10:37 10:31 2.89
1.62 47:13 16:48 10:23 10:28 4.51
1.61 62:24 15:11 09:26 10:12 6.12
1.41 76:02 13:38 09:40 10:06 7.53

9.32mi, 93:47, 24 DEC 17, Springfield, Virginia

iThink:
Sugar, "Tilted"

WX at 10 AM (15) Dec 24 44.1 (6.7) 29.8 (-1.2) 30.22 (1023) N 5 RH 57

Odometer 17B: 330.2mi

Z3-Z4. Average/max heart rate = 147/166

The weather was quite pleasant and I was actually overdresesed for the conditions. I wasn't planning on going hard so the pace was about right. A little slower than I'd like but really not as slow as I wanted. Taking yesterday off was prudent.

I was pleased to have a distinctly non-holiday iThink stick in my head this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.41 14:58 14:58 10:37 10:37 1.41
2.24 37:41 22:43 10:09 10:20 3.65
1.00 47:36 09:54 09:54 10:14 4.65
1.04 57:56 10:20 09:56 10:11 5.69
2.22 80:17 22:21 10:04 10:09 7.91
1.41 93:47 13:30 09:34 10:04 9.32

7.03mi, 85:50, 22 DEC 17, Springfield, Virginia

iThink:
Anberlin, "Cold War Transmissions"

WX at 9 AM (14) Dec 22 39.0 (3.9) 30.0 (-1.1) 30.23 (1023) S 5 RH 69

Odometer 17B: 321.9mi

Z2-Z3. Average/max heart rate = no reading.

The Running Partner had a blister blow out, so I walked a sizeable chunk of today.

Tomorrow needs to be a rest day.  I can feel the accumulated work this week and I have committed the cardinal sin of massively ramping up mileage well past the 10 percent increase in a week.  But it'll be a check to see if running nothing but LSD can render benefits without the hammering that I normally associate with that kind of distance. The last time I ran 41 miles in a week was probably during college.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:41 14:41 09:59 09:59 1.47
4.11 70:28 55:48 13:35 12:38 5.58
1.45 85:50 15:22 10:36 12:13 7.03

7.03mi, 77:25, 21 DEC 17, Springfield, Virginia

iThink:
The Caulfields, "The Kitchen Debate"

WX at 9 AM (14) Dec 21 32.5 (0.3) 23.9 (-4.5) 30.25 (1024) Calm RH 70

Odometer 17B: 314.8mi

Z3. Average/max heart rate = 139/157

The festival of LSD continues. Surprisingly, my knees don't hurt anywhere near as badly as when I'm going harder. I've also been more diligent about stretching afterwards.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 15:28 15:28 10:35 10:35 1.46
4.10 62:00 46:32 11:21 11:09 5.56
1.47 77:25 15:25 10:29 11:01 7.03

6.9mi, 76:17, 20 DEC 17, Springfield, Virginia

iThink:
Rob Hubbard, music to the C64 game Commando (no shit.)
Steve Turner, music to the C64 game Uridium (really.)

WX at 8 AM (13) Dec 20 50.4 (10.2) 27.0 (-2.8) 29.95 (1014) NW 10 RH 39

Odometer 17B: 307.8mi

Z3. Average/max heart rate = no reading. 149/169

It didn't feel fast, but apparently it was for the Running Partner. The times bear out.

I have no idea what sparked those iThinks from the last century.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:29 15:29 10:32 10:32 1.47
4.11 62:25 46:56 11:25 11:11 5.58
1.32 76:17 13:52 10:30 11:03 6.90

4.55mi, 48:59, 19 DEC 17, Springfield, Virginia

iThink:
"Shenandoah" (the traditional American chanty)
New Model Army, "Young, Gifted, Skint"

WX at Noon (17) Dec 19 58.3 (14.6) 40.3 (4.6) 29.95 (1014) S 5 RH 51

Odometer 17B: 300.9mi

Z3. Average/max heart rate = 143/162

Legs are still dead, but they are recovering. I took this slow to burn lard, and running almost entirely in zone 3 probably did the trick. The Younger is starting to sing the first of the two iThinks today, and it always brings me to tears.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:01 13:01 10:51 10:51 1.20
1.25 26:13 13:13 10:34 10:42 2.45
0.89 36:27 10:14 11:30 10:55 3.34
1.21 48:59 12:32 10:21 10:46 4.55

7.0mi, 85:02, 18 DEC 17, Springfield, Virginia

iThink:
Tommy Keene, "I Don't Feel Right At All"

WX at 9 AM (14) Dec 18 42.1 (5.6) 37.0 (2.8) 30.14 (1020) S 3 RH 82

Odometer 17B: 296.3mi

Z2-Z3. Average/max heart rate = 135/157.

Recovery run. Period. Slow but necessary.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.56 18:59 18:59 12:10 12:10 1.56
4.12 68:53 49:54 12:07 12:08 5.68
1.32 85:02 16:09 12:14 12:09 7.00

9.29mi, 90:54, 17 DEC 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Tommy Keene, "Highwire Days"

WX at 1 PM (18) Dec 17 48.9 (9.4) 30.9 (-0.6) 30.23 (1023) S 7 RH 50

Odometer 17B: 289.3mi

Z4. Average/max heart rate = 150/177

First run in a while after last week's positively shitterific workpace. Jesus fucking airborne christ did last week fucking lick my ass raw. I deliberately did not go hard with the expectation that I need to sustain a lot of LSD this week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.41 13:21 13:21 09:28 09:28 1.41
2.23 35:24 22:03 09:53 09:44 3.64
1.02 45:31 10:06 09:54 09:46 4.66
0.99 55:24 09:53 09:59 09:48 5.65
2.23 77:35 22:11 09:57 09:51 7.88
1.41 90:54 13:20 09:27 09:47 9.29

4.09mi, 40:01, 13 DEC 17, Springfield, Virginia

iThink:
For Against, "Outside A Heart"
Game Theory, "In A Delorean"

WX at (no reading)

Odometer 17B: 280.8mi

Z4. Average/max heart rate = 151/168.

Today was going to be inauspicious, and then, I encountered a group running the other direction that I was determined to catch. I didn't catch them on the return leg, but certainly it was incentive to move my ass with a level of alacrity that I hadn't planned. I slept in yesterday because I was beat, but I needed to get back in the saddle, so today marked a return to purpose.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:40 12:40 10:28 10:28 1.21
0.83 20:49 08:09 09:49 10:12 2.04
0.84 28:57 08:08 09:41 10:03 2.88
1.21 40:01 11:04 09:09 09:47 4.09

4.1mi, 45:37, 11 DEC 17, Springfield, Virginia

iThink:
Tommy Keene, "I Don't Feel Right At All"
deadmau5 and Rob Swire, "Ghosts n Stuff"

WX at 6 AM (11) Dec 11 30.6 (-0.8) 26.8 (-2.9) 30.06 (1017) Calm RH 85

Odometer 17B: 276.7mi

Z3. Average/max heart rate = 143/153

Dead legs, which is to be expected after erging for over an hour last night. At least I got something in, which I think I needed in the long term, although it was probably too soon in the near term.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:44 13:44 11:21 11:21 1.21
0.84 22:56 09:13 10:58 11:11 2.05
0.84 32:43 09:46 11:38 11:19 2.89
1.21 45:37 12:54 10:40 11:07 4.10

13,000m on Concept2 Model D, 62:26.2, 10 DEC 17, Springfield, Virginia

iThink: none.

WX at      9 PM (2) Dec 10     35.1 (1.7)     27.9 (-2.3)     30.06 (1017)     Calm RH 74

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = no reliable reading

I was in a shitty mood and wanted to watch a suitably nihilistic movie, so Logan was it.  It was something to take my attention away from the incessant xmas bullshit everywhere I go.

The Garmin 235 did not read heart rate accurately today.


Splits
Distance:    13000
Time:    62:26.2
Avg/500m:    02:24.1
Drag Factor:    107
Per Mile:    00:07:44

7.04mi, 78:49, 8 DEC 17, Springfield, Virginia

iThink:
disappear fear, "Boxers"

WX at 6 AM (11) Dec 08 37.0 (2.8) 20.7 (-6.3) 30.1 (1019) Calm RH 51

Odometer 17B: 272.6mi

Z3 recovery run. Average/max heart rate = 134/150.

Tired but burning lard. Better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:39 15:39 10:39 10:39 1.47
4.11 63:12 47:34 11:34 11:20 5.58
1.46 78:49 15:37 10:42 11:12 7.04

7.02mi, 76:25, 7 DEC 17, Springfield, Virginia

iThink:
Kirsty MacColl, "Walking Down Madison"
John Williams, "The Battle of Endor"

WX at 6 AM (11) Dec 07 35.4 (1.9) 25.5 (-3.6) 30.09 (1018) Calm RH 66

Odometer 17B: 272.6mi

Z4 ingress/egress, Z3 midpoint. Average/max heart rate = 144/167.

Not much sleep but I needed to get something in, so I met the Running Partner, who is getting less restful sleep and not eating right. So today was a recovery run of sorts for both.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 14:12 14:12 09:44 09:44 1.46
4.10 62:35 48:23 11:48 11:15 5.56
1.46 76:25 13:50 09:28 10:53 7.02

3.18mi, 34:06, 5 DEC 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 6 AM (11) Dec 05 41 (5) 39 (4) 30.21 (1023) Calm RH 93

Odometer 17B: 265.6mi

Z3 low. Average/max heart rate = no accurate reading.

The HRM on the Garmin 235 did not properly register until right at the end of the run. Thus, I'm going to call it a recovery run as that's the level of intensity I was running. My legs were very tired, so nothing ambitious, just trying to work lactate out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.02 11:29 11:29 11:16 11:16 1.02
0.94 21:22 09:52 10:30 10:54 1.96
1.22 34:06 12:44 10:26 10:43 3.18

7.31mi, 69:20, 3 DEC 17, Springfield, Virginia

iThink:
The Smiths, "Some Girls Are Bigger Than Others" demo from The Queen Is Dead 2017 reissue

WX at Noon (17) Dec 03 55.6 (13.1) 39.2 (4.0) 30.19 (1022) W 3 RH 54

Odometer 17B: 262.4mi

Z4. Average/max heart rate = 156/180

Weather was surprisingly good for being cold this morning but it got nice real fast and I took advantage of it. Still getting the hang of using the new Garmin ForeRunner 235. I do like it, though.

Dead legs at start, pretty bad but not the worst. By the midpoint I was good, but I have to pay close attention to it. The Garmin is saying to rest for 72 hours but I'm not taking that much time off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.40 13:51 13:51 09:54 09:54 1.40
1.71 31:00 17:08 10:01 09:58 3.11
1.68 46:17 15:18 09:06 09:40 4.79
1.31 58:43 12:26 09:30 09:38 6.10
1.21 69:20 10:37 08:46 09:29 7.31

4.08mi, 39:14, 1 DEC 17, Springfield, Virginia

iThink:
The Smiths, "There Is A Light That Never Goes Out"

WX at 6 AM (11) Dec 01 48.0 (8.9) 36.9 (2.7) 30.16 (1021) NNW 6 RH 65

Odometer 17B: 255.1mi

Z3-Z4. Average/max heart rate = 148/170.

Dead legs. The Garmin is say rest for 36hrs. I believe it. I was toast last night.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:44 11:44 09:47 09:47 1.20
0.83 19:35 07:51 09:27 09:39 2.03
0.84 28:21 08:47 10:27 09:53 2.87
1.20 39:14 10:53 09:04 09:38 4.07