3.08mi, 32:31, 28 JUN 18, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"

WX at 11 AM (15) Jun 28 84.2 (29.0) 70.2 (21.2) 29.83(1010) NW 7 RH 62

Odometer 18B: 124.1mi

Z3. Average/max heart rate = 146/165

Slow run but much later start than expected. Today was going to be recovery regardless, so distance might not matter as much but controlled pace would.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.08 32:31 32:31 10:34 10:34 3.08

5.34mi, 50:54, 27 JUN 18, Springfield, Virginia

iThink:
Randy Edelman, "Armistead is Hit"

WX at 11 AM (15) Jun 27 75 (24) 69 (21) 30.02 (1016) S 6 RH 83

Odometer 18B: 121.0mi

Z4 high. Average/max heart rate = 158/178

I didn't feel great but this was a hard run that I desperately needed to do. I didn't enjoy it, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:31 11:31 09:36 09:36 1.20
1.29 23:41 12:10 09:26 09:31 2.49
1.65 39:38 15:58 09:40 09:34 4.14
1.20 50:54 11:16 09:23 09:32 5.34

7.07mi, 79:00, 25 JUN 18, Springfield, Virginia

iThink:
For Against, "Outside A Heart"
Aly & AJ, "In A Second"

WX at 8 AM (12) Jun 25 74.7 (23.7) 65.3 (18.5) 30.02 (1016) NW 7 RH 74

Odometer 18B: 115.6mi

Z2-Z3 low. Average/max heart rate = 134/160

Still not feeling back up to snuff, but at the very least I was able to get something in, which is far better than yesterday. First start was not auspicious, the return leg far more so.

I have managed to crush out the lateral sides of the heel of these shoes after only 100 miles. I might have to go back to stability shoes for the next ones.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 15:06 15:06 10:08 10:08 1.49
4.11 64:36 49:30 12:03 11:32 5.60
1.47 79:00 14:24 09:47 11:10 7.07

2.96mi, 32:54, 24 JUN 18, Springfield, Virginia

iThink:
Andante from Mozart, Symphony No. 40 in g minor
Elaine Hagenberg, "As the Rain Hides the Stars"

WX at 11 AM (15) Jun 24 80.1 (26.7) 73.2 (22.9) 29.87 (1011) Calm

Odometer 18B: 107.3mi

Z3 low. Average/max heart rate = 132/155

The incoming iThink was a throwback to something I listened to a lot as a kid; I had a LP of the Herbert von Karajan Berlin Philharmonic 1978 performance when I was a middle schooler and for the summer of 1985, this was quite possibly my most played tape in my collection.

Dead legs in a bad way. I decided to exercise some discretion. I have not felt this dead in a long, long time.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 16:37 16:37 11:18 11:18 1.47
1.49 32:54 16:17 10:56 11:07 2.96

8.19mi, 88:56, 23 JUN 18, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 11 AM (15) Jun 23 71 (22) 69 (21) 29.83 (1010) Calm mist RH 93

Odometer 18B: 104.3mi

Z3. Average/max heart rate = 144/159

Easy run today after a few days of going at redline pace at work. I was tired but the longer run was okay and getting out there was important.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:49 14:49 10:04 10:04 1.47
5.25 74:12 59:24 11:19 11:03 6.72
1.47 88:56 14:44 10:01 10:52 8.19

7.04mi, 79:07, 20 JUN 18, Springfield, Virginia

iThink:
Warren G, "Regulate" ft. Nate Dogg (seriously.)

WX at 6 AM (10) Jun 20 69.3 (20.7) 68.7 (20.4) 29.88 (1011) Calm RH 98

Odometer 18B: 95.5mi

Z3. Average/max heart rate = 137/167

Dead legs, very tired. Also not getting remotely enough sleep.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 15:47 15:47 10:36 10:36 1.49
4.12 64:26 48:39 11:48 11:29 5.61
1.43 79:07 14:41 10:16 11:14 7.04

7.05mi, 81:30, 19 JUN 18, Springfield, Virginia

iThink:
Courage My Love, "Bridges"

WX at 6 AM (10) Jun 19 71.8 (22.1) 70.9 (21.6) 29.85 (1010) Calm RH 96

Odometer 18B: 87.5mi

Z3. Average/max heart rate = 143/167

Slow recovery run. That's all I was good for today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 16:26 16:26 11:11 11:11 1.47
4.11 65:16 48:50 11:53 11:42 5.58
1.47 81:30 16:14 11:03 11:34 7.05

7.05mi, 72:46, 18 JUN 18, Springfield, Virginia

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

WX at 6 AM (10) Jun 18 70.2 (21.2) 67 (21) 29.94 (1014) S 3 RH 98

Odometer 18B: 79.5mi

Z3-Z4 finish. Average/max heart rate = 142/165

I was horribly draggy at the start, something I attribute to melatonin the night before and not enough time to sleep it off. Oops.

I was glad I got at it this morning, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:51 14:51 10:06 10:06 1.47
4.11 58:38 43:47 10:39 10:30 5.58
1.47 72:46 14:08 09:37 10:19 7.05

7.01mi, 73:28, 15 JUN 18, Springfield, Virginia

iThink:
Touché Amoré, "Palm Dreams"

WX at 6 AM (10) Jun 15 59.5 (15.3) 55.6 (13.1) 29.98 (1015) Calm RH 86

Odometer 18B: 72.4mi

Z3. Average/max heart rate = 142/164

The Running Partner is getting faster! I'm having to work at almost anaerobic threshold pace on these runs. I could also be getting more tired, of course, but there has been progress.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 14:56 14:56 10:06 10:06 1.48
4.11 59:38 44:41 10:52 10:40 5.59
1.42 73:28 13:50 09:45 10:29 7.01

6.92mi, 78:29, 14 JUN 18, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"

WX at 6 AM (10) Jun 13 66.2 (19.0) 64.9 (18.3) 30 (1015) SE 3 RH 95

Odometer 18: 64.4mi

Z3. Average/max heart rate = 139/154

I am absolutely exhausted and probably should've taken today off. I may do so tomorrow if I continue to feel this fucking beat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 16:00 16:00 10:49 10:49 1.48
4.12 63:26 47:25 11:31 11:20 5.60
1.33 78:29 15:04 11:19 11:20 6.93

7.09mi, 73:53, 13 JUN 18, Springfield, Virginia

iThink:
deadmau5, "there might be coffee"
Game Theory, "Seattle"

WX at 6 AM (10) Jun 13 66.2 (19.0) 64.9 (18.3) 30 (1015) SE 3 RH 95

Odometer 18B: 56.9mi

Z3 low. Average/max heart rate = 142/163

June has gone by quickly so far. I was feeling tired on the uphills but I had to control the Running Partner as there was hazard of not doing the recovery warranted after Monday; a proper recovery run requires more discipline than was apparent today. The return leg was particularly draggy-feeling.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 14:06 14:06 09:28 09:28 1.49
4.12 59:02 44:56 10:54 10:31 5.61
1.48 73:53 14:52 10:03 10:25 7.09

7.01mi, 71:35, 11 JUN 18, Springfield, Virginia

iThink:
Nikolai Rimsky-Korsakov, Russian Easter Overture
Perry Como, "Seattle"

WX at 6 AM (10) Jun 11 59 (15) 57 (14) 29.94 (1013) Variable 5 mist RH 93

Odometer 18B: 48.8mi

Z3. Average/max heart rate = 145/162

The Running Partner decided to turn on the jets this morning, and ran substantially faster than usual, a personal best. Happy to enable the run of that speed.

Myself, not so much, as I was feeling pretty draggy. The second iThink I attribute to the weather.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:30 14:30 09:52 09:52 1.47
4.12 57:07 42:38 10:21 10:13 5.59
1.42 71:35 14:28 10:11 10:13 7.01

7.08mi, 75:44, 8 JUN 18, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at 6 AM (10) Jun 08 59.9 (15.5) 59.4 (15.2) 30.16 (1021) Calm RH 99

Odometer 18: 341.4mi

Z3. Average/max heart rate = 138/157

I was feeling horribly draggy today, but am super glad I got at it today. Today cannot be a Do Nothing But Eat Day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 15:04 15:04 10:11 10:11 1.48
4.12 61:04 45:59 11:10 10:54 5.60
1.48 75:44 14:40 09:55 10:42 7.08

7.22mi, 76:20, 7 JUN 18, Springfield, Virginia

iThink:
Nadia Quinn, "I'm Sorry"
Tommy Keene, "Running For Your Life"

WX at 6 AM (10) Jun 07 60.4 (15.8) 56.5 (13.6) 30.06 (1017) Calm 86

Odometer 18B: 40.9mi

Z3 low. Average/max heart rate = 141/165

Easy run, especially given the weather. But I can't argue at all with getting off my ass and getting out there on days I should be out - the weather the last two days was even better but I needed the sleep in a bad way.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:22 14:22 09:46 09:46 1.47
4.28 62:25 48:03 11:14 10:51 5.75
1.47 76:20 13:55 09:28 10:34 7.22

7.01mi, 75:43, 4 JUN 18, Springfield, Virginia

iThink:
Touché Amoré, "Benediction"

WX at 6 AM (10) Jun 04 55 (13) 53 (12) 29.85 (1010) Calm RH 93

Odometer 18: 333.7mi

Z4 ingress, Z2 midleg, Z3 return. Average/max heart rate = 138/159

First run in a while and one I felt actually okay about. I didn't feel like testing to see whether my Garmin heart rate monitor chest strap was working, so I was at the mercy of the very inaccurate readings I expect from the wrist-mounted HRM.

At least the beginning was pretty fast. Return leg wasn't slow, albeit not too fast either.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 12:42 12:42 08:42 08:42 1.46
4.12 61:46 49:04 11:55 11:04 5.58
1.43 75:43 13:57 09:45 10:48 7.01

4.07mi, 41:41, 1 JUN 18, Springfield, Virginia

iThink:
The Millions NE, "Ordinary Men"

WX at 6 AM (10) Jun 01 68 (20) 68 (20) 29.83 (1010) Calm mist RH 100

Odometer 18: 325.8mi

Z3 low. Average heart rate ~ 135-140

It took the most herculean efforts to get my ass out of bed today after taking yesterday off. I am beat for some reason and I don't know why. Today's run involved dead legs and a malfunctioning heart rate monitor chest strap. In fairness to the chest strap, it's a decade old, so it's probably due for replacement.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:30 12:30 10:25 10:25 1.20
0.83 20:36 08:07 09:46 10:09 2.03
0.85 29:58 09:21 11:00 10:24 2.88
1.19 41:41 11:43 09:51 10:14 4.07