5.26mi, 54:29, 30 SEP 18, Springfield, Virginia

iThink:
Touche Amore, "Home Away From Here"
Panzerlied (yes, really.)

WX at 2 PM (18) Sep 30     76 (24)     54.0 (12)     30.33 (1027)     S 7  RH 59

Odometer 18B: 333.6mi

Z4. Average/max heart rate = 156/171

Ugly, ugly, ugly run, first in five days. Not much power in the legs and I will need to stretch out my back in a big way in the next half hour.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.10 12:33 12:33 11:24 11:24 1.10
1.29 25:25 12:52 09:58 10:38 2.39
1.66 42:46 17:22 10:28 10:34 4.05
1.21 54:29 11:43 09:41 10:21 5.26

5.27mi, 57:28, 25 SEP 18, Springfield, Virginia

iThink:
Chris Richards, "Don't Forget About Love"

WX at 6 AM (10) Sep 25 68 (20) 68 (20) 30.23 (1023) Calm RH 100

Odometer 18B: 328.3mi

Z3. Average/max heart rate = 136/159

I didn't do any pushups or planks last night but I need to stretch out my back Today was faster than yesterday, but that's not saying much these days.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 08:30 08:30 09:53 09:53 0.86
2.94 40:51 32:20 11:00 10:45 3.80
0.66 49:32 08:41 13:09 11:06 4.46
0.81 57:28 07:57 09:49 10:54 5.27

5.06mi, 56:27, 24 SEP 18, Springfield, Virginia

iThink:
The Lemonheads, "Tenderfoot"

WX at 5 AM (9) Sep 24 63 (17) 63 (17) 30.25 (1024) Calm RH 100

Odometer 18B: 323.0mi

Z3. Average/max heart rate = 136/159

My back remains tricky. I think I can run, but if I do pushups, I'm going to pay the day afterwards. I didn't feel very fast, in spite of the weather, which was quite nice.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.70 06:38 06:38 09:28 09:28 0.70
2.93 39:54 33:16 11:21 10:59 3.63
0.62 48:40 08:47 14:09 11:27 4.25
0.81 56:27 07:47 09:37 11:09 5.06

4.27mi, 46:35, 20 SEP 18, Springfield, Virginia

iThink:
Rush, "YYZ"

WX at 6 AM (10) Sep 20 67 (19) 67 (19) 29.98 (1015) Calm RH 100

Odometer 18B: 317.7mi

Z3. Average/max heart rate = 142/162

My back was tight last night, which I stretched out, but wasn't sure how I'd feel. I slept okay, but still felt slow. I still felt better than two days ago, although that may not be saying much. I note the time is markedly better than the last few days, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.85 08:48 08:48 10:22 10:22 0.85
2.58 38:28 29:40 11:30 11:13 3.43
0.84 46:35 08:07 09:40 10:55 4.27

4.49mi, 53:58, 18 SEP 18, Springfield, Virginia

iThink:
"Let It Go" from Frozen according to Google Translate

WX at 5 AM (9) Sep 17 75 (23) 75 (23) 29.68 (1005) Calm RH 100

Odometer 18B: 313.4mi

Z2-Z3. Average/max heart rate = 132/150

I felt like shit emotionally, and didn't feel like running fast.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.84 09:56 09:56 11:49 11:49 0.84
2.93 45:18 35:23 12:05 12:01 3.77
0.72 53:58 08:39 12:01 12:01 4.49

4.54mi, 47:22, 17 SEP 18, Springfield, Virginia

iThink:
Snippets of "My Shot" from the musical Hamilton. Really.

WX at 5 AM (9) Sep 17 72.0 (22.2) 69.1 (20.6) 30.09 (1018) ENE 9 RH 91

Odometer 18B: 308.4mi

Z3 high. Average/max heart rate = 145/166

I felt quicker than usual, but the Running Partner was fast today relative to usual pace. Chalk that one up to indignant rage.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.80 07:55 07:55 09:54 09:54 0.80
2.92 39:35 31:40 10:51 10:38 3.72
0.82 47:22 07:47 09:30 10:26 4.54

4.18mi, 50:52, 15 SEP 18, Springfield, Virginia

iThink:
None.

WX at 8 AM (12) Sep 15 69 (21) 66 (19) 30.16 (1021) Calm RH

Odometer 18B: 303.4mi

Z3. Average/max heart rate = 133/156

I got up earlier than I usually like on Saturdays, but was meeting the Running Partner for a slow conversational run on hills, which then becomes a little slower and a little harder.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.18 50:52 50:52 12:10 12:10 4.18

4.61mi, 52:54, 12 SEP 18, Springfield, Virginia

iThink:
Stu Philips, opening credits music to Battlestar Galactica
Touché Amoré, "Whale Belly"

WX at 5 AM (9) Sep 12 69 (21) 69 (21) 30.16 (1021) Calm RH 100

Odometer 18B: 299.0mi

Z3. Average/max heart rate = 135/155

Slow run as the Running Partner was hung over. I didn't feel like running, but I was also somewhat in a snit. Whatever.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.85 08:52 08:52 10:26 10:26 0.85
2.94 44:04 35:12 11:59 11:38 3.79
0.82 52:54 08:50 10:46 11:29 4.61

4.6mi, 53:26, 11 SEP 18, Springfield, Virginia

iThink:
Ariana Grande, "Break Free"
Z. Randall Stroope, "Homeland"
Corrosion of Conformity, "Happily Ever After"

WX at 6 AM (10) Sep 11 71 (22) 71 (22) 30.05 (1017) Calm mist RH 100

Odometer 18B: 294.1mi

Z3. Average/max heart rate = 135/151

Draggy and slow, and the weather was oppressively humid and foggy. I did not feel very fast and it bears out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.84 09:24 09:24 11:12 11:12 0.84
2.93 44:11 34:46 11:52 11:43 3.77
0.83 53:26 09:15 11:09 11:37 4.60

5.0mi, 51:06, 9 SEP 18, Springfield, Virginia

iThink:
Touché Amoré, "Palm Dreams"

WX at 5 PM (21) Sep 09 66 (19) 64 (18) 30.02 (1016) NE 5 RH 93

Odometer 18B: 289.5mi

Z4. Average/max heart rate = 158/171

Not a hard run, but one I was trying to run at anaerobic threshold. The return ended up being a little harder than that, though.

The weather remains cool and a little rainy too, so bonus.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:48 12:48 10:40 10:40 1.20
1.29 25:56 13:08 10:11 10:25 2.49
1.28 39:14 13:17 10:23 10:24 3.77
1.23 51:06 11:52 09:39 10:13 5.00

4.99mi, 48:02, 8 SEP 18, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 5 PM (21) Sep 08 66 (19) 66 (19) 30.04 (1017) N 5 RH 100

Odometer 18B: 284.5mi

Z4. Average/max heart rate = 158/171

First run in 3 days. A little tightness in the back, a little twitch in the right leg. I've become paranoid to anything that might suggest something else going wrong. I have my reasons.

At least the weather was overcast and cool for once.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:27 11:27 09:32 09:32 1.20
1.29 23:50 12:23 09:36 09:34 2.49
1.29 36:48 12:57 10:03 09:44 3.78
1.21 48:02 11:15 09:18 09:38 4.99

4.59mi, 54:25, 4 SEP 18, Springfield, Virginia

iThink:
Malcolm Dalglish, "New Waltz"
Touché Amoré, "Home Away From Here"

WX at 06 AM (10) Sep 04 72 (22) 70 (21) 30.25 (1024) Calm RH 93

Odometer 18B: 279.5mi

Z3. Average/max heart rate = 138/160

Continuing the experiment of easy runs chained back to back days. Some upper back tightness continues that didn't really improve yesterday but I think I can stretch out.

At least the weather wasn't as terrible as yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.84 10:18 10:18 12:16 12:16 0.84
1.00 22:22 12:04 12:04 12:09 1.84
1.93 45:53 23:31 12:11 12:10 3.77
0.82 54:25 08:32 10:25 11:51 4.59

4.47mi, 53:33, 4 SEP 18, Springfield, Virginia

iThink:
Foo Fighters, "Big Me"

WX at 06 AM (10) Sep 04 75 (24) 75 (24) 30.11 (1019) Calm RH 100

Odometer 18B: 274.9mi

Z3. Average/max heart rate = 135/157

Recovery run only. Some upper back tightness that I need to stretch out before it gets worse.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.84 09:09 09:09 10:54 10:54 0.84
2.93 45:36 36:27 12:26 12:06 3.77
0.70 53:33 07:57 11:22 11:59 4.47

4.98mi, 51:50, 3 SEP 18, Springfield, Virginia

iThink:
Michael Kamen, "Band Of Brothers (Suite Two)"

WX at 09 AM (13) Sep 03 78 (26) 77 (25) 30.15 (1020) Calm RH 97

Odometer 18B: 270.0mi

Z4. Average/max heart rate = 157/175

Slow and hard. I'm going to chalk some of that up to the heat, although the second leg was trying to keep up with someone who was distinctly going faster than I was. I need to stretch and rehydrate after this one in a bad way.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:51 12:51 10:37 10:37 1.21
1.28 25:28 12:37 09:52 10:14 2.49
1.28 39:21 13:52 10:50 10:26 3.77
1.21 51:50 12:30 10:20 10:25 4.98

4.99mi, 52:14, 1 SEP 18, Springfield, Virginia

iThink:
Scott Cossu with Eugene Friesen, "Wedding at Jenny Lake"
The Smiths, "Some Girls are Bigger Than Others" (Instrumental)

WX at 11 AM (15) Sep 01 80 (27) 77 (25) 30.24 (1024) Calm RH 88

Odometer 18B: 265.0mi

Z3. Average/max heart rate = 154/176

Still trying to figure out how I'd feel for a slow run. It was hot enough so I still got some work in. We'll see tomorrow, I guess.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:50 12:50 10:41 10:41 1.20
1.30 26:06 13:16 10:12 10:26 2.50
1.28 39:55 13:50 10:48 10:34 3.78
1.21 52:14 12:19 10:11 10:28 4.99