4.08mi, 40:01, 30 MAY 18, Springfield, Virginia

iThink:
Touché Amoré, "Benediction"

WX at 6 AM (10) May 30 69 (21) 69 (21) 30.03 (1016) Calm mist RH 100

Odometer 18B: 32.9mi

Z. Average/max heart rate = 148/171

What I thought was going to be a thoroughly indistinguished run turned into a Z4 hard finish at the end. Oops...

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:43 12:43 10:36 10:36 1.20
0.83 20:44 08:01 09:40 10:13 2.03
0.84 29:08 08:24 10:00 10:09 2.87
1.21 40:01 10:53 09:00 09:48 4.08

4.07mi, 42:31, 29 MAY 18, Springfield, Virginia

iThink:
Touché Amoré, "Palm Dreams"

WX at 6 AM (10) May 29 69 (21) 68 (20) 30.01 (1016) Calm mist RH 94

Odometer 18: 321.7mi

Z3. Average/max heart rate = 141/160

Still dead legs, which makes me think I need to take it a little easier, but I still need to burn lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 12:58 12:58 10:54 10:54 1.19
0.83 21:23 08:25 10:09 10:35 2.02
0.84 30:46 09:23 11:10 10:45 2.86
1.21 42:31 11:45 09:43 10:27 4.07

7.07mi, 68:44, 28 MAY 18, Springfield, Virginia

iThink:
Philip Glass, "Opening"
Touché Amoré, "Benediction"

WX at 8 AM (12) May 28 63 (17.2) 62 (16.6) 30.05 (1017.9) Calm RH 96

Odometer 18B: 28.8mi

Z4. Average/max heart rate = 156/172

Dead legs today, a run I didn't really feel like doing, but I really, really had to do after the last few days. Also, it's Memorial Day, so I needed to get one in on principle.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:15 12:15 10:07 10:07 1.21
0.64 18:03 05:49 09:05 09:46 1.85
0.63 24:32 06:29 10:17 09:54 2.48
1.29 36:53 12:21 09:34 09:47 3.77
1.64 52:51 15:58 09:44 09:46 5.41
1.25 64:17 11:27 09:09 09:39 6.66
0.41 68:44 04:27 10:51 09:43 7.07

7.02mi, 77:35, 26 MAY 18, Springfield, Virginia

iThink:
Touche Amore, "Home Away From Here"

WX at 8 AM (12) May 26 74.5 (23.6) 67.5 (19.7) 29.89 (1012) SW 3 RH 78

Odometer 18B: 21.7mi

Z3. Average/max heart rate = 141/~160

The Garmin Forerunner's HRM is inaccurate, but I wasn't too concerned about measurements today as I felt like complete crap. I still got at it today, which was useful since I would've slept in otherwise and I couldn't afford to do that if I had taken off since Wednesday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:58 14:58 10:11 10:11 1.47
4.13 63:08 48:10 11:40 11:16 5.60
1.42 77:35 14:27 10:10 11:03 7.02

7.07mi, 78:44, 22 MAY 18, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at 6 AM (10) May 22 66.0 (18.9) 57.9 (14.4) 30.11 (1019) Variable 3 RH 75

Odometer 18B: 13.4mi

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

Starting to warm up in earnest now, so it's summer clothing from here on out, it seems. Another run with no chest strap, although today's readings were nowhere close to the ludicrous numbers that were being clocked yesterday. I'm going to make a judgment call, but the Garmin doesn't eliminate instrumentation swings of the kind that I saw yesterday and a little less of today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 14:47 14:47 10:00 10:00 1.48
4.12 63:24 48:37 11:48 11:19 5.60
1.47 78:44 15:19 10:26 11:08 7.07

6.66mi, 65:52, 21 MAY 18, Springfield, Virginia

iThink:
Sara Bareilles, "You Matter To Me"
Above and Beyond feat. Oceanlab, "On A Good Day"
Touche Amore, "Home Away From Here"

WX at 6 AM (10) May 21 68.0 (20.0) 61.2 (16.2) 30.15 (1020) Calm RH 78

Odometer 18B: 6.66mi

Z4. Average/max heart rate = 154/189

The heart rate monitor on the Garmin Forerunner 235 is a bit off. It tends to read high, which is annoying since I got it partly to not have to wear a chest strap. Oh well.

Large chunks of this run were spent trying to dislodge the first iThink earworm

Also new shoes, first time I've worn neutral shoes in a long time.  They certainly feel different.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:11 12:11 10:04 10:04 1.21
0.63 18:15 06:03 09:37 09:55 1.84
0.64 25:18 07:04 11:02 10:12 2.48
1.29 37:56 12:38 09:48 10:04 3.77
1.64 54:24 16:28 10:02 10:03 5.41
1.25 65:52 11:27 09:10 09:53 6.66

6.66mi, 63:24, 19 MAY 18, Springfield, Virginia

iThink:
50FootWave, "Lavender"
50FootWave, "Dog Days"
Chrissy Meyer, "All I Want" instrumental cover of the song by A Day to Remember

WX at 8 AM (12) May 19 57.7 (14.3) 56.7 (13.7) 30.16 (1021) Calm light rain; mist RH 96

Odometer 18: 317.6mi

Z3-Z4. Average/max heart rate = 149/166

First solo run in a while. I wanted to go faster, but it is apparent that my anaerobic threshold heart rate has decreased (as I age). Still, it was enough to elevate my max VO2 figures, so that's never a bad thing.

The 50FootWave songs are a reflection of many things in my life lately.  The Chrissy Meyer cover of the ADTR song, less grim.

Best part of it was the weather, without a doubt. Light rain, not too cold. I adore running in the rain, something I indulge rarely.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:57 11:57 09:58 09:58 1.20
0.63 17:35 05:38 08:56 09:37 1.83
0.64 24:16 06:40 10:26 09:49 2.47
1.29 36:29 12:13 09:28 09:42 3.76
1.65 52:14 15:45 09:33 09:39 5.41
1.25 63:24 11:10 08:56 09:31 6.66

7.01mi, 81:40, 16 MAY 18, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"
The Lemonheads< "Steve's Boy"
Descendents, "'Murican"

WX at 6 AM (10) May 16 66 (19) 66 (19) 29.99 (1015) ESE 3 light drizzle RH 100

Odometer 18: 311.0mi

Z2. Average/max heart rate = 134/150

Holy crap, I felt like dragging ass today. I am really tired, but it hit me hard this morning. Tomorrow needs to be a Do Nothing But Eat day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:56 15:56 10:50 10:50 1.47
4.12 65:48 49:52 12:06 11:46 5.59
1.42 81:40 15:52 11:10 11:39 7.01

7.24mi, 76:01, 15 MAY 18, Springfield, Virginia

iThink:
Zedd feat. Foxes, "Clarity"

WX at 6 AM (10) May 15 61.9 (16.6) 61.0 (16.1) 29.97 (1014) Calm RH 96

Odometer 18: 303.5mi

Z3 low, Z3 high ingress/egress. Average/max heart rate = 145/168

Running with the Running Partner is causing my max VO2 to decrease. I'm okay with that right now as I've been experimenting with seeing what the effects of this much long slow distance actually is. I recognize sometime in August-September I need to start running hard again, but I'm not in a rush right now.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 13:35 13:35 09:18 09:18 1.46
4.31 62:10 48:35 11:16 10:47 5.77
1.47 76:01 13:50 09:25 10:30 7.24

1.5 + 7.37mi, 9:38 + 89:46, 12 MAY 18, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at 8 AM (12) May 12 70.5 (21.4) 61.0 (16.1) 30.06 (1017) Calm RH 72

Odometer 18: 295.7mi

Z3. Average/max heart rate = 138/158

Day of slow wogging to convince the Running Partner that it's possible to go 11km. Took a bit but was well within capabilities.  For me, it was just burning lard, so not a bad thing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.50 14:27 14:27 09:38 09:38 1.50

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.38 16:35 16:35 12:01 12:01 1.38
0.75 25:43 09:08 12:11 12:04 2.13
3.85 73:43 48:00 12:28 12:20 5.98
1.39 89:46 16:03 11:33 12:11 7.37

Sometimes A Great Notion

"Did I ever tell you about my summers with my uncle when I was a kid? Foxes would attack his henhouse all the time. Really pissed him off. He'd wake me up. We'd go with his hounds at night up into the hills looking for the fox. When the dogs smelled the scent, they'd go crazy. The pack would become a team. Force the fox...toward the river."

"So what would the foxes do? 

"Half would turn and fight. The other half would try to swim across. But my uncle told me about a few that...they'd swim halfway out, turn with the current, and ride it all the way out to sea. Fishermen would find them a mile offshore. Just swimming."

"Because they wanted to drown."

"Maybe.  Or maybe they were just...tired."

"Well, Godsdamn it, Bill. We can't swim out to sea. I am the XO of this ship, you are the Commanding Officer. How is putting a bullet in your head gonna help Dee? It sure as frak isn't gonna help all the others who are thinking about doing the same Godsdamned thing. And what are they gonna do without the old man here to lead them?"

"Lead them where, Saul?"

6.94mi, 78:25, 10 MAY 18, Springfield, Virginia

iThink:
Rush, "The Analog Kid"
Steve Aoki and Walk Off The Earth, "Home We'll Go (Take My Hand)"

WX at 6 AM (10) May 10 58.8 (14.9) 55.6 (13.1) 30 (1015) SSE 6 RH 88

Odometer 18: 286.8mi

Z3. Average/max heart rate = 139/162

I was overdressed for the task at hand today, as the temp actually went up rather than down as it has the last few days. Looking like time to shift back to shorter sleeves.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:04 15:04 10:15 10:15 1.47
4.06 63:15 48:11 11:52 11:26 5.53
1.41 78:25 15:10 10:45 11:18 6.94

7.04mi, 81:07, 9 MAY 18, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at 6 AM (10) May 09 47.8 (8.8) 46.4 (8.0) 30.16 (1021) Calm RH 94

Odometer 18: 278.7mi

Z2. Average/max heart rate = 133/153

Seven miles of wogging. I'm good with that, as little sleep as I'm getting, but it was primarily to train the Running Partner how to do a recovery run properly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 15:48 15:48 10:49 10:49 1.46
4.11 65:33 49:45 12:06 11:46 5.57
1.47 81:07 15:34 10:36 11:31 7.04

7.06mi, 74:06, 8 MAY 18, Springfield, Virginia

iThink:
For Against, "Outside A Heart"
Mary Lou Lord, "The Wind Blew All Around Me"

WX at 6 AM (10) May 08 51.4 (10.8) 50.4 (10.2) 30.19 (1022) Calm RH 96

Odometer 18: 271.0mi

Z3. Average/max heart rate = 141/164

Tempo run for the Running Partner, a first but unquestionably the fastest one for that distance and course. I followed up with a remarkably fast return leg, which offset the slow ingress leg.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:34 15:34 10:35 10:35 1.47
4.12 60:07 44:33 10:49 10:45 5.59
1.47 74:06 13:59 09:31 10:30 7.06

7.06mi, 75:31, 7 MAY 18, Springfield, Virginia

iThink:
that dog., "Never Say Never"

WX at 6 AM (10) May 07 53.2 (11.8) 51.8 (11.0) 29.99 (1015) Calm RH 94

Odometer 18: 263.3mi

Z3. Average/max heart rate = 141/161

Late start as I almost slept thru my alarm. The message from the Running Partner woke me up and I got a 15 minute late start. Still better than sleeping in, and the Running Partner got a faster-than-usual run in, so bonus.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 13:47 13:47 09:27 09:27 1.46
4.13 61:03 47:16 11:27 10:55 5.59
1.47 75:31 14:28 09:50 10:42 7.06

7.01mi, 77:29, 3 MAY 18, Springfield, Virginia

iThink:
Bruce Springsteen, "The River"

WX at 6 AM (10) May 03 55.8 (13.2) 52.0 (11.1) 30.09 (1018) Calm RH 87

Odometer 18: 256.1mi

Z2-3, Z4 ingress only. Average/max heart rate = 138/165

Warmer day for once, and a nice enough day, but it's going to get hot today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 13:40 13:40 09:21 09:21 1.46
4.09 62:48 49:08 12:01 11:19 5.55
1.46 77:29 14:41 10:04 11:03 7.01

7.05mi, 76:03, 2 MAY 18, Springfield, Virginia

iThink:
Throwing Muses, "Mania"

WX at 6 AM (10) May 02 45.1 (7.3) 42.6 (5.9) 30.15 (1020) Calm RH 90

Odometer 18: 248.8mi

Z2-Z3 start-midpoint, Z4 return. Average/max heart rate = 138/169

I decided to take the return hard after chatting too long with the Running Partner afterwards.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 13:36 13:36 09:15 09:15 1.47
4.12 62:37 49:01 11:54 11:12 5.59
1.46 76:03 13:26 09:12 10:47 7.05

7.02mi, 77:51, 1 MAY 18, Springfield, Virginia

iThink:
Bruce Springsteen, "The River"

WX at 6 AM (10) May 01 38.8 (3.8) 36.1 (2.3) 30.16 (1021) Calm RH 89

Odometer 18: 241.7mi

Z2-Z3. Average/max heart rate = 136/156

Easy run, feeling under the weather. But I needed to get one in after the last few days.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:11 15:11 10:20 10:20 1.47
4.09 62:40 47:29 11:37 11:16 5.56
1.46 77:51 15:11 10:24 11:05 7.02