8.38mi, 83:37, 29 NOV 18, Fort Sam Houston, Texas

iThink:
Tommy Keene, "Running For Your Life"

WX at 9 AM (14) Nov 29 54.0 (12.2) 53.1 (11.7) 29.94 (1013) NW 3 fog RH 96

Odometer 18B: 104.2mi

Z4. Average/max heart rate = 154/168

Long run to put a down payment on the amount of eating I'm going to do today. And for yesterday. It started out ugly, then warmed up around the 25-28 minute point, and then around the 5-mile mark, got surprisingly more efficient. Down side was that I was on a track, running laps. It was a long track, but it's still a track.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
7.34 71:19 71:19 09:43 09:43 7.34
1.04 83:37 12:18 11:50 09:59 8.38

6.91mi, 82:08, 28 NOV 18, Springfield, Virginia

iThink:
"Mouse With the Giant Head" from Pinky and the Brain

WX at 7 AM (12) Nov 28 33.4 (0.8) 13.8 (-10.1) 29.77 (1008) NW 22G33 RH 43 WC 21(-6)

Odometer 18B: 95.8mi

Z3. Average/max heart rate = 137/158

Slow run to burn lard but necessary if I want to maintain momentum. The Running Partner is trying to work back up, but I need to run slowly enough where I'm not dead in between days and can continue to run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.34 14:47 14:47 11:02 11:02 1.34
3.52 55:27 40:40 11:33 11:24 4.86
0.57 66:07 10:40 18:43 12:11 5.43
1.48 82:08 16:01 10:50 11:53 6.91

4.04mi, 39:57, 27 NOV 18, Carlisle Barracks, Pennsylvania

iThink:
"My Shot" and "The Schuyler Sisters" from the musical Hamilton.


WX at 8 AM (13) Nov 27 39.0 (3.9) 25.0 (-3.9) 29.6 (1002) WNW 10G23

Odometer 18B: 88.9mi

Z3. Average/max heart rate = 151/162

Ugly run after a lot of physical therapy scraping and chiropractor work yesterday. On the other hand, it was the first time I'd had the time to do the entire corrective physical exercise set I'd been prescribed. Better late than never.

I have no explanation for the iThink this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.04 39:57 39:57 09:53 09:53 4.04

4.10mi, 44:10, 26 NOV 18, Springfield, Virginia

iThink:
The Bats, "Courage"

WX at 6 AM (11) Nov 26 45.5 (7.5) 45.5 (7.5) 29.77 (1008) SE 5 RH 100

Odometer 18B: 84.8mi

Z3. Average/max heart rate = 145/159

Easy recovery run today after yesterday's longer run. Continuing to stretch beforehand and it seems to help, although the dead legs were less prevalent than I would've expected - which may be the foam rolling work I'm also doing in conjunction with stretching. Continuing to work off lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:37 13:37 11:21 11:21 1.20
0.84 22:22 08:45 10:25 10:58 2.04
0.84 31:39 09:17 11:03 10:59 2.88
1.22 44:10 12:32 10:16 10:46 4.10

7.58mi, 85:59, 25 NOV 18, Springfield, Virginia

iThink:
Descendents, "'Merican"

WX at 4 PM (21) Nov 25 60.6 (15.9) 45.7 (7.6) 29.91 (1012) S 3 RH 57

Odometer 18B: 80.7mi

Z3-Z4. Average/max heart rate = 144/170

The extensive stretching I did beforehand seems to have worked; I ran pain-free today. I also hit the scales at 202, so I have some weight loss I need to do in the future. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:13 14:13 09:40 09:40 1.47
4.12 60:57 46:43 11:20 10:54 5.59
0.53 71:34 10:37 20:02 11:42 6.12
1.46 85:59 14:25 09:52 11:21 7.58

5.02mi, 58:51, 23 NOV 18, Springfield, Virginia

iThink:
Descendents, "'Merican"

WX at 11 AM (16) Nov 23 30.7 (-0.7) 12.9 (-10.6) 30.59 (1035) ESE 5 RH 47 WC 24 (-4)

Odometer 18B: 73.1mi

Z3. Average/max heart rate = 139/171

Tired legs today again. I need to stretch out my legs today as they're still sore.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.04 11:24 11:24 10:58 10:58 1.04
2.94 44:38 33:13 11:18 11:13 3.98
1.04 58:51 14:14 13:41 11:43 5.02

7.0mi, 70:55, 22 NOV 18, Springfield, Virginia

iThink:
Metallica, "St. Anger"

WX at 10 AM (15) Nov 22 33 (1) 14 (-10) 30.52 (1033) NNW 13 RH 43 WC 23 (-5)

Odometer 18B: 68.5mi

Z3-Z4. Average/max heart rate = 152/170

Tired legs today, coming from yesterday, where my right hip and IT band were very tight, causing enough pain where I needed sleep aids to go to sleep. It was cold, but today is Thanksgiving, and I need to put a down payment on the dietary sins I'm going to commit today. Also, for a variety of reasons, today's iThink is particularly appropriate.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.78 18:05 18:05 10:10 10:10 1.78
1.05 29:08 11:03 10:31 10:18 2.83
1.29 42:13 13:05 10:09 10:15 4.12
1.66 59:12 16:58 10:13 10:14 5.78
1.22 70:55 11:44 09:37 10:08 7.00

6.72mi, 87:31, 19 NOV 18, Springfield, Virginia

iThink:
that dog., "Being With You"
Metallica, "Creeping Death"

WX at 6 AM (11) Nov 19 33.4 (0.8) 33.3 (0.7) 30.13 (1020) Calm RH 99

Odometer 18B: 61.5mi

Z2-Z3 low. Average/max heart rate = 126/148

Tired but not dead legs after yesterday. The Running Partner is attempting to get back in the saddle and so today was an easy day while getting back at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.34 15:07 15:07 11:17 11:17 1.34
3.50 58:39 43:31 12:26 12:07 4.84
0.57 71:27 12:48 22:28 13:12 5.41
1.31 87:31 16:04 12:16 13:01 6.72

6.85mi, 70:54, 18 NOV 18, Springfield, Virginia

iThink:
that dog., "Being With You"
Metallica, "Creeping Death"

WX at 8 AM (13) Nov 18 30.0 (-1.1) 29.8 (-1.2) 30.38 (1028) Calm RH 99

Odometer 18B: 54.8mi

Z3-Z4. Average/max heart rate = 147/165

Today's run was ugly, and slow. First run in a week for mostly work reasons, and it was hard to get any momentum. I could feel my legs start to loosen up by 3 miles in, but there was no real speed this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.98 20:55 20:55 10:34 10:34 1.98
0.72 28:45 07:50 10:52 10:39 2.70
1.29 42:08 13:24 10:23 10:34 3.99
1.65 59:04 16:55 10:15 10:28 5.64
1.21 70:54 11:51 09:47 10:21 6.85

10.45mi, 1:52:46, 11 NOV 2018, Nashville, Tennessee

iThink:
Tommy Keene, "Running For Your Life"

WX at 4 PM (21) Nov 11 52.0 (11.1) 30.0 (-1.1) 30.25 (1024) ENE 5 RH 43

Odometer 18B: 47.9mi

Z4. Average/max heart rate = 158/181

Holy crap, did I not intend to run 10.45mi!!! I was running the pavement loop at Percy Warner Park and didn't think the distance was long enough but discovered I was signing up to run the entire loop back when I headed back. I felt good, though, and am happy I could grind it out. There were all kinds of hills, and the weather was absolutely perfect.

q Splits

SGMT AGGRGT SEGMT PERMI AVGPC DIST
4.99 053:54 53:54 10:48 10:48 4.99
5.13 108:56 55:02 10:44 10:46 10.12
0.33 112:46 03:51 11:39 10:48 10.45

6.33mi, 71:21, 9 NOV 18, Nashville, Tennessee

iThink:
Tommy Keene, "Deep Six Saturday"

WX at 1600 40 14 30.38 1029.0 winds N 6 RH 35

Odometer 18B: 37.4mi

Z3/Z4. Average/max heart rate = 151/176

This past week was fucking horrific. There was just no day I could get loose long enough to get a run in because I had to be in early on multiple occasions.

A lot of walking that day because I didn't realize the trails weren't rated for running. I walked some of the trails, then found some pavement where I could run. I just needed to work off the amount of food I've eaten in the last few days.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.28 42:27 42:27 12:57 12:57 3.28
3.05 71:21 28:54 09:29 11:16 6.33

4.1mi, 41:47, 4 NOV 18, Springfield, Virginia

iThink:
The Connells, "Fun & Games"

WX at 5 PM (22) Nov 04 54.3 (12.4) 39.4 (4.1) 30.4 (1029) ESE 3 RH 57

Odometer 18B: 29.1mi

Z3. Average/max heart rate = 149/163

Recovery run, not too fast, but not too light either. My back is holding up better than it did a few weeks ago, so I guess that's a good sign.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:43 12:43 10:31 10:31 1.21
0.84 21:05 08:21 09:57 10:17 2.05
0.84 30:02 08:58 10:40 10:24 2.89
1.21 41:47 11:45 09:43 10:12 4.10

7.16mi, 68:54, 3 NOV 18, Springfield, Virginia

iThink:
Bob Mould, "The Descent"

WX at 11 AM (15) Nov 03 56.3 (13.5) 42.1 (5.6) 29.97 (1014) W 18 RH 59

Odometer 18B: 25.0mi

Z4. Average/max heart rate = 160/174

Long run, much harder than it felt at times, but ugly start. By about 4 miles in, I felt better, but not a fan of these shoes.

The iThink is particular apropos given the last year of work.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.27 22:10 22:10 09:46 09:46 2.27
0.74 29:32 07:21 09:56 09:49 3.01
1.29 41:48 12:16 09:31 09:43 4.30
1.64 57:48 15:59 09:45 09:44 5.94
1.22 68:54 11:07 09:06 09:37 7.16

5.13mi, 52:25, 1 NOV 18, Springfield, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 6 AM (10) Nov 01 50.7 (10.4) 50.7 (10.4) 29.91 (1012) Calm mist RH 100

Odometer 18B: 25.0mi

Z3 high. Average/max heart rate = 149/164

I forced myself to get out there, although my physical therapist doctor mentioned that my IT band and adductors are inflamed, which might explain why my knees hurt walking up stairs.

Today felt slow and hard, and part of it might be the shoes. This is the first time running in the Asics Cumulus (version 20 of the shoe, in this case) and they run much harder than the New Balance 880s they replaced. Probably going back after I run these out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.34 13:48 13:48 10:18 10:18 1.34
1.29 26:56 13:08 10:11 10:15 2.63
1.29 40:25 13:29 10:27 10:19 3.92
1.21 52:25 12:00 09:55 10:13 5.13