5.0mi, 49:12, 31 MAR 18, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"
Metallica, "Creeping Death"

WX at 11 AM (15) Mar 31 52.3 (11.3) 28.0 (-2.2) 30.35 (1027) Calm RH 39

Odometer 18: 159.0mi

Z3-Z4. Average/max heart rate = 145/162

Today almost didn't happen. I was feeling so out of sorts today that I didn't really want to go but I knew I needed to get one in. Dead legs, so I'm taking the rest of the days off until Tuesday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:14 12:14 10:07 10:07 1.21
1.29 24:54 12:40 09:49 09:58 2.50
1.29 38:01 13:07 10:10 10:02 3.79
1.21 49:12 11:11 09:15 09:50 5.00

4.08mi, 43:38, 30 MAR 18, Springfield, Virginia

iThink:
Death Cab For Cutie, "Title and Registration"

WX at 6 AM (10) Mar 30 67.3 (19.6) 54.7 (12.6) 29.73 (1006) S 6 RH 63

Odometer 18: 154.0mi

Z3. Average/max heart rate = 126/156

I almost slept in. I had to force myself to get out the door. Glad I did, but it was fugly. At least it felt that way.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:30 13:30 11:10 11:10 1.21
0.84 22:27 08:56 10:39 10:57 2.05
0.84 31:37 09:10 10:55 10:56 2.89
1.20 43:38 12:01 10:01 10:40 4.09

4.09mi, 40:37, 28 MAR 18, Springfield, Virginia

iThink:
Velocity Girl, "Finest Hour"

WX at 6 AM (10) Mar 28 42.3 (5.7) 38.7 (3.7) 30.07 (1018) Calm RH 86

Odometer 18: 149.9mi

Z3. Average/max heart rate = 145/161

Not easy, but not particularly hard. I was somewhat surprised at the heart rates because I expected to go slower for what relative effort I was pushing. I also didn't run yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:26 12:26 10:17 10:17 1.21
0.84 20:30 08:04 09:36 10:00 2.05
0.83 29:13 08:43 10:30 10:09 2.88
1.21 40:37 11:24 09:26 09:56 4.09

4.09mi, 41:37, 26 MAR 18, Springfield, Virginia

iThink:
Leo Moracchioli, "Hello"

WX at 6 AM (10) Mar 26 27.5 (-2.5) 27.0 (-2.8) calm RH 97

Odometer 18: 145.8mi

Z3. Average/max heart rate = 144/160

I can't say I was feeling very motivated, but I needed to get something in on a matter of principle. If I didn't, I'd probably pay for it later, and in any event, I need to burn lard. As a result, any run is better than none, no matter how slow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:55 12:55 10:40 10:40 1.21
0.83 21:14 08:19 10:02 10:25 2.04
0.84 30:14 09:00 10:43 10:30 2.88
1.21 41:37 11:23 09:25 10:11 4.09

5.0mi, 51:06, 25 MAR 18, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" Ft. Zedd (Jon Electra Remix)

WX at 4 PM (20) Mar 25 46.9 (8.3) 25.5 (-3.6) NE 6 RH 42

Odometer 18: 141.7mi

Z3. Average/max heart rate = 146/162

Easy recovery run, and one that paid off as I ran mostly negative splits (and the first one was particularly indicative of how I really felt) but was fully loosened up by the end, and thus a good recovery. I think.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:02 13:02 10:52 10:52 1.20
1.29 26:21 13:18 10:19 10:35 2.49
1.28 39:24 13:03 10:12 10:27 3.77
1.22 51:06 11:43 09:36 10:15 5.00

6.66mi (6.15mi recorded), 57:11, 24 MAR 18, Springfield, Virginia

iThink:
Belinda Carlisle, "Mad About You" (yes.)
Motörhead, "The Ace of Spades"
The Connells, "Fun & Games"

WX at 1 PM (17) Mar 24 48.0 (8.9) 18.0 (-7.8) 30.19 (1022) NW 10 RH 29

Odometer 18: 136.7mi

Z4. Average/max heart rate = 158/172

Glad I waited until later in the day. Amazing, beautiful weather for a run. I was experimenting with pace and tempo and had better luck with a more fluid foot strike, although I've also taken my orthotics out and that markedly changes how the shoes react

The negative splits at the back end are particularly encouraging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.35 12:35 12:35 09:20 09:20 1.35
0.63 19:08 06:33 10:23 09:40 1.98
1.29 30:42 11:34 08:58 09:23 3.27
1.66 46:20 15:38 09:25 09:24 4.93
1.22 57:11 10:51 08:53 09:18 6.15

3,000m on Concept2 Model D, 13:18.5, 22 MAR 18, Springfield, Virginia

iThink: none.

WX at      6 AM (10) Mar 22     34.3 (1.3)     23.7 (-4.6)     29.9 (1012)     NW 14G23 RH 64 WC 24 (-4)

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 141/153

I was astoundingly lacking in motivation today and my legs were pretty sore.  First 1km was done at an abnormally high drag factor that turned out to be too high.  Next 2km was done in between that and my usual 110.  I still called it quits at 3km because I didn't feel like going any further.

Splits
Distance:    1000
Time:    04:24.0
Avg/500m:    02:12.0
Drag Factor:    173
Per Mile:    00:07:05

Distance:    2000
Time:    08:54.4
Avg/500m:    02:13.6
Drag Factor:    138
Per Mile:    00:07:10

642+10,000m on Concept2 Model D, 2:59.5, DATE, Springfield, Virginia

iThink:
none as I was watching the Princeton-Penn lacrosse game on TV while cranking away.

WX at 1 PM (17) Mar 21     34.0 (1.1)     30.6 (-0.8)     29.66 (1004)     NNW 9     light snow; mist RH 87 WC 26 (-3)

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 131/150

Given the heavy snow, there will be no run.  For that, I'm glad to have the erg.  The rest of the afternoon will be taken up with snow shoveling.

I didn't want to go hard, but I'd also preceded it with a 40/35/35/30 and 45/40/35/30 sequence of situps respectively.

Splits
Distance:    642
Time:    02:59.5
Avg/500m:    02:19.8
Drag Factor:    113
Per Mile:    00:07:30

Distance:    10000
Time:    48:31.3
Avg/500m:    02:25.6
Drag Factor:    113
Per Mile:    00:07:49

10,000m on Concept2 Model D, 21:54/44:37.2, 20 MAR 18, Springfield, Virginia

iThink:
Leo Moracchioli, "Hello"

WX at      6 AM (10) Mar 20     37.9 (3.3)     33.3 (0.7)     29.81 (1009)     Calm     light rain RH 83

Odometer 14B: 411.0mi

Z3-Z4.  Average/max heart rate = 152/166

Light rain my ass.  I went outside and said "nope."

Then I cranked out 10km on the erg.  First 5km was fairly hard; the remainder was done much less ambitiously.

The amazing disappearance of March astounds me, personally.

Splits
Distance:    first 5000
Time:    21:54.0
Avg/500m:    02:11.4
Drag Factor:    123
Per Mile:    00:07:03

Distance:    overall 10000
Time:    44:37.2
Avg/500m:    02:13.9
Drag Factor:    113
Per Mile:    00:07:11

Some words of warning

Home is supposed to be the place you strive for. You work and dream to survive to see it again to enjoy all of its comforts. But when you can't enjoy the things you should, you enter an especially sad place. No joy can come to you for reasons you don't know.

I wasn't in this state necessarily because "bad things occurred" overseas, although they did. I was sad and lonely because I felt empty. Something was missing. Fun, danger, excitement, purpose, drive, friends, explosions, intrigue, exotic lands. All were gone. I had a great time in Iraq and I missed it. Wake and mow the lawn? Why? Fuck the lawn.

I never really came home.

- Robert Shaw, "Homecoming"

4.08mi, 41:58, 18 MAR 18, Springfield VA

iThink:
Death Cab For Cutie, "Brothers On A Hotel Bed"

WX at 4 PM (20) Mar 18 56.5 (13.6) 17.1 (-8.3) 29.94 (1013) NW 7 RH 21

Odometer 18: 130.1mi

Z3. Average/max heart rate = 144/152

Easy recovery run. My legs were not on good shape but the last mile and a half were surprisingly quick for a run that I deliberately did not take above anaerobic threshold. I need to start doing pushups and situps again after taking most of last week off because I was so fucking beat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:24 12:24 10:20 10:20 1.20
0.84 20:35 08:11 09:44 10:05 2.04
0.84 29:48 09:13 10:58 10:21 2.88
1.20 41:58 12:10 10:09 10:17 4.08

9.4mi, 94:57, 17 MAR 18, Springfield, Virginia

iThink:
MaX, "Aim"
Philip Glass, "Pruitt Igoe"
"Johnny Hopkins On To Victory"

WX at 1 PM (17) Mar 17 42.8 (6.0) 18.9 (-7.3) 29.93 (1013) S 7 RH 37

Odometer 18: 126.0mi

Z4. Average/max heart rate = 150/171

Today's run was ugly with a hard zone 4 start for slow speed. I was still out of gas and forced myself to grind out two laps of the course, no matter how bad I felt. I also had enough pride to not walk any portion of something so short.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.85 27:51 27:51 09:46 09:46 2.85
1.86 46:54 19:02 10:13 09:57 4.71
2.81 75:23 28:29 10:09 10:01 7.52
1.91 94:57 19:34 10:15 10:04 9.43

5.35mi, 59:45, 16 MAR 18, Springfield, Virginia

iThink:
Throwing Muses, "Mania"
The Cure, "Taking Off"
The Smiths, "What Difference Does It Make?"

WX at 6 AM (10) Mar 16 27.3 (-2.6) 21.4 (-5.9) 29.8 (1009) Calm RH 78

Odometer 18: 116.6mi

Z3. Average/max heart rate = 139/153

Chronic dead legs all the way thru the run. They would not shake loose, period. I ground it out, but it's been a while since I've done a run where I'm so out of gas.

At least I burned some lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:06 13:06 10:55 10:55 1.20
1.29 27:47 14:41 11:23 11:10 2.49
1.65 46:41 18:53 11:27 11:16 4.14
1.21 59:45 13:04 10:48 11:10 5.35

5.54mi, 55:09, 14 MAR 18, Springfield, Virginia

iThink:
Warren Zevon, "Johnny Strikes Up The Band"
Warren Zevon, "Roland the Headless Thompson Gunner"

WX at 6 AM (10) Mar 14 25.0 (-3.9) 18.1 (-7.7) 29.85 (1010) Calm RH 74

Odometer 18: 111.3mi

Z3-Z4. Average/max heart rate = 148/166

Not hard, but better than nothing at all. I didn't feel like I had to pry myself out of bed, but I wasn't very motivated to get out the door either.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.13 11:40 11:40 10:20 10:20 1.13
1.90 30:56 19:16 10:08 10:13 3.03
1.29 43:44 12:47 09:55 10:07 4.32
1.22 55:09 11:25 09:21 09:57 5.54

6.62mi, 61:31, 13 MAR 18, Springfield, Virginia

iThink:
Aly & AJ, "Chemicals React"
Johnny Cash, "God's Gonna Cut You Down"

WX at 7 AM (11) Mar 13 32.9 (0.5) 18.1 (-7.7) 29.82 (1009) NNW 16G23 RH 54 WC 23 (-5)

Odometer 18: 105.8mi

Z4. Average/max heart rate = 157/173

Faster than usual, but also partly because of inconsistency over the last few days actually getting at it. Not sure what to think of these times as a result.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:32 11:32 09:37 09:37 1.20
0.63 17:12 05:40 08:59 09:24 1.83
0.64 23:38 06:27 10:05 09:34 2.47
1.29 35:30 11:51 09:11 09:26 3.76
1.65 51:01 15:31 09:24 09:26 5.41
1.21 61:31 10:30 08:41 09:18 6.62

9.2mi, 88:38, 10 MAR 18, Springfield, Virginia

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

WX at 1 PM (18) Mar 10 43.5 (6.4) 18.3 (-7.6) 30.02 (1016) SSE 9 RH 35

Odometer 18: 99.2mi

Z4. Average/max heart rate = 165/175

I deliberately did not go particularly hard but I was trying to avoid eating away what I ran today. Forgot to do the last split on time, though.

This past week has sucked royally.  Next week promises no better.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.76 26:29 26:29 09:36 09:36 2.76
1.89 44:23 17:54 09:28 09:33 4.65
4.55 88:38 44:15 09:44 09:38 9.20

5.51mi, 53:26, 8 MAR 18, Springfield, Virginia

iThink:
Bloody Beetroots and Greta Svabo Bech, "Chronicles of a Fallen Love"

WX at 6 AM (11) Mar 08 33.4 (0.8) 14.9 (-9.5) 29.89 (1012) W 9 WC 26 (-3) RH 46

Odometer 18: 91.0mi

Z3 high. Average/max heart rate = 150/172

Dead legs from lack of sleep and generally feeling run down. This has been a bad week, worse than most.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:16 12:16 10:08 10:08 1.21
1.29 24:54 12:39 09:48 09:58 2.50
1.98 43:49 18:55 09:33 09:47 4.48
1.03 53:26 09:36 09:20 09:42 5.51

3.0mi, 33:56, 6 MAR 18, Springfield, Virginia

iThink:
deadmau5 feat. Rob Swire, "Ghosts N Stuff"

WX at 6 AM (11) Mar 05 30.4 (-0.9) 9.5 (-12.5) 30.17 (1021) NW 10 RH 40

Odometer 18: 85.5mi

Z3. Average/max heart rate = 137/153

When I meant easy recovery run, I meant it. Limited distance, limited pace.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.00 33:56 33:56 11:19 11:19 3.00

9.14mi, 87:04, 4 MAR 18, Springfield, Virginia

iThink:
Turboslash, "Rush"

WX at 5 PM (22) Mar 04 48.9 (9.4) 11.7 (-11.3) 30.16 (1021) NNW 14G23 RH 21

Odometer 18: 82.5mi

Z4 hard-Z5. Average/max heart rate = 165/182

I've taken the last few days off. Last two days of the work week were crushed by work and Saturday was shot when there was a power outage Friday evening.

What I didn't expect was to run most of this well inside zone 4 and to turn this into time trial pace. I was surprised as hard as I was running today - when I'm holding well into 165-167bpm, and running the pace I was running, it was a good run but one that's going to require a deliberate recovery plan.

Literally the hardest run I've done in training in a long while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.68 26:23 26:23 09:51 09:51 2.68
1.78 43:11 16:48 09:26 09:41 4.46
2.66 67:40 24:29 09:12 09:30 7.12
1.83 84:33 16:53 09:13 09:27 8.95
0.19 87:04 02:32 13:19 09:32 9.14