5.37mi, 54:11, 31 DEC 18, Springfield, Virginia

iThink:
Janice Whaley, "There Is A Light That Never Goes Out"
The Smiths, "There Is A Light That Never Goes Out" (instrumental) from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 7 AM (12) Dec 31 37.2 (2.9) 34.3 (1.3) 30.28 (1025) Calm RH 89

Odometer 18B: 170.8mi

Z3 high-Z4. Average/max heart rate = 148/164

No easy run yesterday, but I didn't feel very fast, in spite of progressively loosening up. The negative splits were very pronounced, so it's a good thing I got out there today, this last day of 2018. May next year be better.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:50 12:50 10:41 10:41 1.20
1.29 25:57 13:08 10:10 10:25 2.49
1.66 42:36 16:39 10:02 10:16 4.15
1.22 54:11 11:34 09:29 10:05 5.37

6.99mi, 71:22, 29 DEC 18, Springfield, Virginia

iThink:
The Bats, "Courage"
For Against, "Stranded in Greenland"
Ariana Grande, "Break Free" (Jon Electra remix)"

WX at 1 PM (18) Dec 29 57.4 (14.1) 36.7 (2.6) 30.12 (1019) N 7 RH 45

Odometer 18B: 170.8mi

Z4. Average/max heart rate = 154/166

Today did not feel good. I was feeling the hip flexors in a bad way after two consecutive days of GHD situps, so I need to space them out a little more. At first I thought it'd go well, then I was largely out of gas.

Easy run or rest tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.82 29:15 29:15 10:22 10:22 2.82
1.29 42:16 13:00 10:05 10:17 4.11
1.64 59:11 16:56 10:19 10:18 5.75
1.24 71:22 12:11 09:49 10:13 6.99

5.0mi, 54:16, 27 DEC 18, Springfield, Virginia

iThink:
Randy Edelman, "Armistead Is Hit"
The Smiths, "Bigmouth Strikes Again" (instrumental) from Complete Soundcheck at Glasgow Barrowlands, 1986
Cobalt 60, "Darwin Was Right"

WX at 6 AM (11) Dec 27 27 (-3) 25 (-4) 30.43 (1030) Calm RH 92

Odometer 18B: 163.8mi

Z3. Average/max heart rate = 141/158

After hitting the GHD situp bench for the first time in years, I was gauging how my back would feel. Today was an easy run after the last two days, mostly to see how I'd go. I was loosened up by the end, so not bad. But not fast at all.

Running progressive negative splits was particularly encouraging, though, so today was a good day in that respect.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:01 14:01 11:35 11:35 1.21
1.29 28:12 14:11 11:00 11:17 2.50
1.29 42:18 14:06 10:56 11:10 3.79
1.21 54:16 11:58 09:53 10:51 5.00

5.38mi, 55:16, 26 DEC 18, Springfield, Virginia

iThink:
Courage My Love, "Bridges"

WX at 6 AM (11) Dec 26 23.9 (-4.5) 21.2 (-6.0) 30.5 (1032) Calm RH 89

Odometer 18B: 163.8mi

Z3 high. Average/max heart rate = 145/160

For some reason I can't hold much harder than anaerobic threshold pace even when I push. I need to do a run that's harder but that requires intervals that I'm not sure if I want to do. I'm also balancing between how my back and knees are feeling versus how hard I want to try to come back.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 12:45 12:45 10:27 10:27 1.22
1.29 26:13 13:28 10:26 10:27 2.51
1.66 43:26 17:13 10:23 10:25 4.17
1.21 55:16 11:50 09:47 10:16 5.38

9.05mi, 90:00, 24 DEC 18, Springfield, Virginia

iThink:
Dos Gringos, "Going In For Guns"

WX at 11 AM (16) Dec 24 44.2 (6.8) 24.3 (-4.3) 30.2 (1022) WNW 18G25 RH 44

Odometer 18B: 158.4mi

Z4. Average/max heart rate = 151/163

First long run in forever. I was running mostly at anaerobic threshold in the beginning, then had to work a lot harder at the end. Still happy that I made it that far.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:28 14:28 09:51 09:51 1.47
1.96 33:55 19:27 09:56 09:53 3.43
2.13 55:45 21:49 10:15 10:02 5.56
1.99 75:31 19:46 09:56 10:00 7.55
1.50 90:00 14:29 09:39 09:57 9.05

10,000m on Concept2 Model D, 46:05.3, 22 DEC 18, Springfield, Virginia

iThink:
None, as I was watching TV.

WX at     20:56    NW 7    10.00    Fair    CLR    42    29             58%    38    NA    30.06    1018.3      

Odometer 14B: 411.0mi

Z3 high.  Average/max heart rate = 142/156

Instead of running, I decided to get 10km in on the erg.  I used it as a way to force myself to sit through the last episode of season two of The Marvelous Mrs. Maisel.  Probably good, or I wouldn't have gotten thru it.

Nothing ambitious, just burning lard.


Splits
Distance:    10000
Time:    46:05.3
Avg/500m:    02:18.3
Drag Factor:    102
Per Mile:    00:07:25

3.71mi, 36:50, 20 DEC 18, Springfield, Virginia

iThink:
Lee Jackson's arrangement of Albinoni's Adagio in g minor from the computer game Rise of the Triad

WX at 6 AM (11) Dec 20 32.4 (0.2) 29.5 (-1.4) 30.07 (1018) WC 28 (-2) S 5 RH 88

Odometer 18B: 149.4mi

Z4 high. Average/max heart rate = 144/161

I needed to do some mobility work but also catch upon sleep, so I went to sleep a little earlier last night, but still ran a shorter run than usual as I was on the foam roller for some release work prior to starting. I attribute the iThink today to my usual x-moose malaise and to the fact that I was thinking about the movie Rollerball (the 1975 one) last night.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:23 12:23 10:14 10:14 1.21
0.65 18:41 06:17 09:41 10:03 1.86
0.65 25:19 06:38 10:13 10:05 2.51
1.20 36:50 11:30 09:35 09:56 3.71

3.01mi, 29:35, 19 DEC 18, Springfield, Virginia

iThink:
The Lemonheads, "Tenderfoot"
Limp Bizkit and DMX, "Rollin'" (Urban Assault mix)

WX at 6 AM (11) Dec 19 24.1 (-4.4) 21.6 (-5.8) 30.2 (1022) Calm RH 89

Odometer 18B: 145.7mi

Z4 high. Average/max heart rate = 148/162

Late start as I was up late and I need sleep. But I need to run. So today's run was short, in part because I decided to do some preparatory work with the foam roller beforehand and I think it helped.

I'll leave aside the reality that I am running slow as shit relative to what relative effort might've felt like. Or I'm old as shit. Or both.  The constrasting iThinks today (to include snippets of yesterday's) might've been an indicator.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.01 29:35 29:35 09:50 09:50 3.01

5.34mi, 52:19, 18 DEC 18, Springfield, Virginia

iThink:
Elaine Hagenberg, "As The Rain Hides the Stars"

WX at 6 AM (11) Dec 18 38.5 (3.6) 20.5 (-6.4) 30.09 (1018) NW 9 RH 47

Odometer 18B: 142.7mi

Z3 high. Average/max heart rate = 146/165

Today was surprisingly fast and remarkably enough, I didn't run that hard, relatively speaking. I'm glad I went for a run, although I'm hurting on sleep. In all, a good day. Surprisingly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:17 12:17 10:14 10:14 1.20
1.28 25:08 12:51 10:02 10:08 2.48
1.64 41:19 16:11 09:52 10:02 4.12
1.22 52:19 10:59 09:00 09:48 5.34

6,000m on Concept2 Model D, 27:36.6, 15 DEC 18, Springfield, Virginia

iThink: none

WX at      4 PM (21) Dec 15     53 (12)     51 (11)     29.96 (1014)     NNW 6     heavy rain; mist

Odometer 14B: 411.0mi

Z3 threshold.  Average/max heart rate = 151/160

First time erging in, well, pretty much forever.  First 5km were done pretty hard, and the last 1km was done mostly as recovery.  It's raining and I didnt' feel like venturing outside.  So the erg it is.

Splits
Distance:    6000
Time:    27:36.6
Avg/500m:    02:18.0
Drag Factor:    101
Per Mile:    00:07:24

5.35mi, 56:23, 14 DEC 18, Springfield, Virginia

iThink:
Rush, "Subdivisions"
Rush, "Middletown Dreams"

WX at 6 AM (11) Dec 14 30.6 (-0.8) 28.6 (-1.9) 30.4 (1029) Calm RH 92

Odometer 18B: 137.3mi

Z3. Average/max heart rate = 145/163

Unambitious run with not much desire to push hard. I needed to run off my sins from yesterday, and to work off my seething unease at some of the scorching lack of leadership I've seen in my work lately. Thus the iThink.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:22 13:22 11:08 11:08 1.20
1.33 27:50 14:28 10:52 11:00 2.53
1.60 44:29 16:39 10:24 10:46 4.13
1.22 56:23 11:54 09:46 10:32 5.35

5.35mi, 54:26, 13 DEC 18, Springfield, Virginia

iThink:
The Connells, "Fun & Games"

WX at 6 AM (11) Dec 13 36.0 (2.2) 28.2 (-2.1) 30.22 (1023) Calm RH 73

Odometer 18B: 132.0mi

Z3 high. Average/max heart rate = 149/167

Didn't feel great, but it's a step towards the road to recovery. I guess that's better than sleeping in, and I was sorely tempted to do the latter this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:35 12:35 10:30 10:30 1.20
1.28 25:44 13:09 10:16 10:23 2.48
1.66 42:46 17:02 10:16 10:20 4.14
1.21 54:26 11:40 09:38 10:11 5.35

2.98mi, 29:56, 12 DEC 18, Springfield, Virginia

iThink:
Jackson Browne, "For America"
Bear McCreary, "Passacaglia"
Bear McCreary, "Capricoperatica"

WX at 6 AM (11) Dec 12 23.7 (-4.6) 20.5 (-6.4) 30.16 (1021) Calm RH 87

Odometer 18B: 126.6mi

Z3 high. Average/max heart rate = 148/166

Unremarkable short run, truncated by the fact that I snoozed a little bit this morning and had to shave some mileage off to compensate before rolling out to work. At least I got out the door, so there's that, at least.

The first iThink is a trending indicator of current events.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.98 29:56 29:56 10:03 10:03 2.98

4.10mi, 41:07, 10 DEC 18, Springfield, Virginia

iThink:
The Bats, "Courage"

WX at 6 AM (11) Dec 10 31.3 (-0.4) 15.6 (-9.1) 30.11 (1019) N 6 RH 51 WC 24 (-4)

Odometer 18: 123.6mi

Z3-Z4. Average/max heart rate = 148/167

Respectable run, for my back hurting. Things were decidedly better on the return leg in spite of the slower splits as it's mostly uphill on the 3rd leg. It was not as chilly as the temperatures might suggest.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:42 12:42 10:35 10:35 1.20
0.84 20:55 08:13 09:47 10:15 2.04
0.85 29:38 08:43 10:15 10:15 2.89
1.21 41:07 11:28 09:29 10:02 4.10

7.7mi, 91:41, 8 DEC 18, Springfield, Virginia

iThink:
Dos Gringos, "Has Anybody Seen My Wingman?"

WX at 1 PM (18) Dec 08 39.0 (3.9) 13.6 (-10.2) 30.52 (1033) WNW 10 RH 34

Odometer 18: 119.5mi

Z3-Z4. Average/max heart rate = 145/168

I was trading running for sleep, because I needed the sleep, badly. First run in a while, and it was slow, but I was overdressed for the temperature, and the Running Partner was feeling particularly slow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.50 14:33 14:33 09:42 09:42 1.50
4.13 60:40 46:07 11:10 10:47 5.63
0.60 76:22 15:42 26:10 12:16 6.23
1.47 91:41 15:18 10:25 11:54 7.70

7.64mi, 87:06, 5 DEC 18, Springfield, Virginia

iThink:
Nikolai Rimsky-Korsakov, "Procession of the Nobles"
Simon Preston, "Our Corporate Anthem" from the 1975 film Rollerball

WX at 7 AM (12) Dec 05 32.9 (0.5) 22.1 (-5.5) 30.08 (1018) Calm RH 64

Odometer 18: 111.8mi

Z3-Z4. Average/max heart rate = 137/166

First run since last Thursday. This is fucking embarrassing. I just can't discipline myself enough to sleep on time, and I'm staying up too late. When that happens, I have to sleep. At least today's run was worthwhile.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:03 15:03 10:15 10:15 1.47
4.13 62:01 46:58 11:22 11:05 5.60
0.56 72:33 10:32 18:48 11:47 6.16
1.48 87:06 14:32 09:49 11:24 7.64