5.0mi, 52:40, 24 DEC 19, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Alvvays, "He's On The Beach"

WX at 10 AM (15) Dec 24 49.3 (9.6) 32.9 (0.5) 30.12 (1019) N 5 RH 53

Odometer 19: 240.5mi

Z4. Average/max heart rate = 148/160

Oh, did this not feel great. First time running not on the dreadmill in a long while and it makes a biiiiiiiiiig difference. Such is the price of recovery.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:48 12:48 10:40 10:40 1.20
1.29 26:08 13:20 10:20 10:30 2.49
1.29 40:08 14:00 10:51 10:37 3.78
1.22 52:40 12:32 10:16 10:32 5.00

3.0mi on dreadmill, 27:50, 22 DEC 19, Quantico, Virginia

iThink:
Touché Amoré, "Palm Dreams"

WX at 11 AM (16) Dec 22 35 (2) 30.46 (1031) S 5 haze

Odometer 19: 235.5mi

Z4. Average/max heart rate = 170/196 inaccurate

Abbreviated strength work since I did some yesterday, but ran 3 on the dreadmill somewhat hard, or at least an anaerobic pace. First mile was bumpy as usual but after halfway it was much easier.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6 iso hold @40
Dumbbell row 10/8 @40
Standing barbell press 10/8 @80
Plate Loaded Leg Press 15/12/10 @260
Landmine squat 12/10/8 @25
Single leg deadlift 12/10/8 @15
GHD sit-up 20
Iso sit-up on bench 20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:46 09:21 09:21 09:23 2.00
1.00 27:50 09:04 09:04 09:17 3.00

2.0mi on dreadmill, 19:06, 21 DEC 19, Fort Belvoir, Virginia

iThink:
Kirsty MacColl, "He's On The Beach"

WX at Noon (17) Dec 21 35.8 (2.1) 20.3 (-6.5) 30.56 (1034) SW 3

Odometer 19: 231.7mi

Z3. Average/max heart rate = 171/183 inaccurate

First workout in a few days and I realize if I don't work out every other day at least, my back pays for it.  Big time.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6/5 iso hold @40
Dumbbell row 10/8/6 @40
Standing barbell press 10/8 @80
Linear Leg Press 15/12/10 @250
Landmine squat 12/10/8 @25
Single leg deadlift 12/10/8 @15
GHD sit-up 25/20/15

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:42 09:42 09:42 09:42 1.00
1.00 19:06 09:25 09:25 09:33 2.00

2.0mi, 18:50, 17 DEC 19, Arlington, Virginia

iThink:
Bob Mould, "I Fought"

WX at 1 PM (18) Dec 15 55.9 (13.3) 30.9 (-0.6) 29.95 (1014) W 16

Odometer 19: 229.2mi

Z3. Average/max heart rate = 159/175 inaccurate

Easy run after lifting. I was pressed for time and I wanted to do an easy run, so nothing too crazy. I didn't care if people passed me.

Hex bar deadlift 5/5/5 @210, getting easier
Dumbbell bench press 7/6/5 iso hold @40
Dumbbell row 10/8/6 @40
Standing barbell press 10/8 @80
Plate Loaded Leg Press 15/12/10 @230
Leg Extension 12/10/8 @85
Seated Leg Curl 12/10/8 @85
Iso sit-up 20/20
Deadbug 20/20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.25 02:21 02:21 09:25 09:25 0.25
0.25 04:47 02:26 09:44 09:34 0.50
0.25 07:10 02:23 09:32 09:34 0.75
0.25 09:35 02:25 09:40 09:35 1.00
0.25 11:58 02:22 09:28 09:34 1.25
0.25 14:16 02:19 09:14 09:31 1.50
0.25 16:34 02:18 09:13 09:28 1.75
0.25 18:50 02:16 09:04 09:25 2.00

2.0mi, 19:04, 15 DEC 19, Quantico, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2

WX at 11 AM (16) Dec 15 51.1 (10.6) 36.0 (2.2) 29.98 (1015) SSW 9

Odometer 19: 226.2mi

Z3 high. Average/max heart rate = 147/161

Short run to catalyze some lard burnage after lifting. Left arm still hurts. This is not encouraging.  On the other hand, I'm making reasonable progress on the ACFT events, so I am reasonably confident I'll meet the combat arms standards that is my stretch goal.  My requirement is to meet minimums, but I don't have to do that yet.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6/5 iso hold @40
Dumbbell row 10/8/6 @40
Standing barbell press 10/8 @80
Plate Loaded Leg Press 15/12/10 @250/230/230
Leg Extension 12/10/8 @85
Seated Leg Curl 12/10/8 @85
Deadbug 20/20/20
Leg tuck 8

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:42 09:42 09:42 09:42 1.00
1.00 19:04 09:23 09:23 09:32 2.00

3.0mi, 26:48, 11 DEC 19, Arlington, Virginia

iThink:
Kirsty MacColl, "You Just Haven't Earned It, Baby"

WX at 5 PM (22) Dec 11 39.9 (4.4) 17.1 (-8.3) 30.42 (1030) WNW 9

Odometer 19B: 102.0mi

Z4. Average/max heart rate = 159/176

My back started to hurt earlier today and didn't quite get to the gym as early as I'd have liked but I still got it in. My left arm legitimately hurts and I am now avoiding anything that strains the forearm. That means no pullups or lat pulldown. However, I did run negative splits, although I deliberately started easy.

Hex bar deadlift 5/5/5 @200
Dumbbell bench press 7/6/5 iso hold @40
Dumbbell row 10/8/6 @40
Standing barbell press 10/8 @80
Dumbbell Goblet Squat 15/12/10 @35
Leg Extension 12/10/8 @85
Seated Leg Curl 12/10/8 @85
Iso sit-ups 20/20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.25 02:25 02:25 09:42 09:42 0.25
0.25 04:47 02:22 09:26 09:34 0.50
0.25 07:06 02:19 09:16 09:28 0.75
0.25 09:23 02:17 09:08 09:23 1.00
0.25 11:37 02:14 08:58 09:18 1.25
0.25 13:51 02:13 08:54 09:14 1.50
0.25 16:06 02:16 09:02 09:12 1.75
0.25 18:22 02:15 09:02 09:11 2.00
0.25 20:31 02:09 08:37 09:07 2.25
0.25 22:39 02:08 08:30 09:03 2.50
0.25 24:44 02:06 08:23 09:00 2.75
0.25 26:48 02:03 08:13 08:56 3.00

10,000m on Concept2 Model D, 45:30, 10 DEC 19, Springfield, Virginia

iThink: None.

WX at      9 PM (2) Dec 10     44 (7)     39 (4)     30.12 (1019)     NW 8     light rain

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 139/157

Finished watching First Man.  Pretty good film.  Didn't make it to the gym, so I needed to get something in today.  Not a substitute for strength work by any stretch, but better than nothing, and probably safer than running, even if the weather was good.

I was deliberately not going hard, and the only reason I broke anaerobic threshold was to try to finish in 45:30.

Splits
Distance:    10000
Time:    45:30.0
Avg/500m:    02:16.5
Drag Factor:    138
Per Mile:    00:07:19

10,000m on Concept2 Model D, 44:16.2, 9 DEC 19, Springfield, Virginia

iThink: none

WX at 7 PM (0) Dec 09     46 (8)     44 (7)     29.85 (1010)     S 3     light rain

Odometer 14B: 411.0mi

Z3-Z4.  Average/max heart rate = 145/161

First erg in what seems like forever.  I didn't get around to hitting the gym and it's too wet outside to run, so 10km on the erg it is.  I was watching portions of First Man, which is a well-done film, but it is hard for me to watch the part of the film that covers the January 27, 1967 Apollo 1 accident.  I pulled a lot harder during that scene, an indicator that maybe I have a lot of progress still left before I can put some of my demons to rest.  If I ever can.

My left arm still hurts from the damn fool pullups I did last Friday.  Dammit.

Splits
Distance:    10000
Time:    44:16.2
Avg/500m:    02:12.8
Drag Factor:    136
Per Mile:    00:07:07

4.0mi, 37:56, 8 DEC 19, Quantico, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2

WX at 11 AM (16) Dec 08 37 (3) 30.53 (1033) Calm

Odometer 19: 223.2mi

Z4. Average/max heart rate = 155/182 inaccurate

First run in a while, with some lifting. I managed to set back all the progress I'd made in trying to fix my left forearm when I did pullups two days ago. Today I substituted rope pulldowns for the lat pulldowns but I'm being judicious now, since I managed to fuck up three weeks worth of rehab work. Goddammit.

Hex bar deadlift 5/5/5 @200
Dumbbell bench press 7/6/5 iso hold @40
Dummbell row 10/8/6 @40
Standing barbell press 10/8 @75/80
Rope lat pulldown 10/10/8 @ 50
Landmine squat 15/12/10 @25
Backward lunges 12/10 @BW
Iso sit-ups 15/15
Deadbug 20/20
ACFT leg tuck 8

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:52 09:52 09:52 09:52 1.00
1.00 19:19 09:27 09:27 09:40 2.00
1.00 28:41 09:22 09:22 09:34 3.00
1.00 37:56 09:14 09:14 09:29 4.00

4.53mi, 44:55, 3 DEC 19, Washington, DC

iThink:
Max, "Aim"

WX at 3 PM (20) Dec 03 48.0 (8.9) 28.0 (-2.2) 29.7 (1005) NW 12G23 RH 46

Odometer 19B: 98.5mi

Z4. Average/max heart rate = 155/174

My back started to seriously hurt, so I was trying to get some work in to offset it. It was done, though, and it was going to continue to suck for a while, but at least I got something in.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6/5 iso hold @40
Dummbell row 10/8/6 @40
Standing barbell press 10/8 @80
Gravitron pullup 12/10/8 @ 50
Landmine squat 15/12/10 @25
Backward lunges 12/10 @BW
Iso sit-ups 15/15
Deadbug 20/20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.97 10:11 10:11 10:30 10:30 0.97
1.30 22:24 12:12 09:23 09:52 2.27
1.30 35:31 13:07 10:05 09:57 3.57
0.96 44:55 09:24 09:48 09:55 4.53

2mi, 21:32, 30 NOV 19, Quantico, Virginia

iThink:
John Waite, "Change"

WX at Noon (17) Nov 30 44 (7) 30.1 (1019) ENE 5

Odometer 19: 218.2mi

Z3. Average/max heart rate = 146/supposedly 179 but not likely

Slow recovery run on the dreadmill after doing some lifting. I felt like I was going harder than I should've, but it certainly wasn't very fast, by design.

Hex bar deadlift 5/5/5 @210
Dumbbell bench press 7/6/5 iso hold @40
Dummbell row 10/8/6 @40
Standing barbell press 10/8 @75
Gravitron pullup 12/10/8 @60
Landmine squat 15/12/10 @25
Backward lunges 12/10 @BW
Iso sit-ups 20/15
Deadbug 20/20

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:48 10:48 10:48 10:48 1.00
1.00 21:32 10:44 10:44 10:46 2.00

8.21mi, 88:45, 29 NOV 19, Springfield, Virginia

iThink:
Chris Roe, "Aerial Ballet (End Credits)"
Game Theory, "Last Day That We're Young"

WX at 3 PM (20) Nov 29 51.8 (11.0) 23.5 (-4.7) 30.18 (1022) N 6 RH 32

Odometer 19: 215.2mi

Z3 high. Average/max heart rate = 146/160

Goal was LSD, which it was long, but not quite as slow as I'd expected. This was long enough where I think I was starting to get some glycogen regenesis at the end, or maybe I just had momentum to get back home.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:05 13:05 10:49 10:49 1.21
1.29 27:25 14:20 11:07 10:58 2.50
2.25 51:33 24:09 10:44 10:51 4.75
2.04 73:49 22:15 10:54 10:52 6.79
1.42 88:45 14:57 10:31 10:49 8.21

5,000m on Concept2 Model D, 22:38.6, 28 NOV 19, Springfield, Virginia

iThink:
John Waite, "Change"

WX at 11 AM (16) Nov 28     48.0 (8.9)     27.7 (-2.4)     30.1 (1019)     NW 17G24 RH 44

Odometer 19: 207.0mi

Z3 threshold-Z4.  Average/max heart rate = no reading

Lifting to keep the back pain away and some cardio to catalyze the fat burn.  Today actually would be a good day to run even with the wind, but I didn't feel like it.

Hex bar deadlift 5/5/5 @200
Dumbbell bench press 7/6/5 iso hold @40
Dummbell row 10/8/6 @40
Standing barbell press 10/8 @70
Lat Pulldown 12/10/8 @120
Dumbbell goblet squat 15/12/10 @35
Backward lunges 12/10 @BW
Iso sit-ups 20/18/15

Splits
Distance:    5000
Time:    22:38.6
Avg/500m:    02:15.9
Drag Factor:    100
Per Mile:    00:07:17

5.9mi, 60:14, 27 NOV 19, Washington, DC

iThink:
A Day to Remember, "All I Want"
Michael Kamen, Band of Brothers Suite No. 2

WX at 3 PM (20) Nov 27 57.0 (13.9) 50.0 (10.0) 29.71 (1006) SSW 21G28 RH 77

Odometer 19B: 93.5mi

Z4. Average/max heart rate = 152/189

Only running today, putting in a down payment on whatever horrific sins I'm about to commit at Thanksgiving dinner. Not fast, but I was also doing a little people watching as I ran around the Washington Monument and back.

Readings are coming straight off the Garmin Forerunner 235, so not that accurate, as I didn't wear a chest strap today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.95 09:35 09:35 10:05 10:05 0.95
1.55 25:04 15:29 09:59 10:02 2.50
0.99 34:49 09:45 09:51 09:59 3.49
1.44 49:34 14:45 10:15 10:03 4.93
0.97 60:14 10:40 11:00 10:13 5.90

2.125mi, 18:45, 26 NOV 19, Arlington, Virginia

iThink:
Journey, "Only The Young"
John Waite, "Change"

WX at 5 PM (22) Nov 22 53.1 (11.7) 36.0 (2.2) 29.92 (1013) NNW 14

Odometer 19B: 87.5mi

Z4. Average/max heart rate = no reading

Day of lifting. I needed some catharsis, so I did that and added two miles of running at the back end.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:05 09:05 09:05 09:05 1.00
1.13 18:45 09:40 08:33 08:48 2.13

4.0mi on dreadmill, 37:46, 24 NOV 19, Quantico, Virginia

iThink:
A Day to Remember, "All I Want"
Sisters of Mercy feat. Ofra Haza, "The Temple of Love"

WX at 11 AM (16) Nov 24 48 (9) 29.61 (1002) NW 18

Odometer 19: 206.0mi

Z4. Average/max heart rate = 160/170

Day of significant lifting, although my left arm still suffers from tendonitis. I needed to get some work in, and I did, mostly to offset the Waffle House All-Star Special I ate this morning

Also, today was entirely too hard based on HRM reading.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:34 09:34 09:34 09:34 1.00
1.00 19:03 09:29 09:29 09:31 2.00
1.00 28:31 09:29 09:29 09:30 3.00
1.00 37:46 09:14 09:14 09:26 4.00

10,000m on Concept2 Model D, 45:08.5, 22 NOV 19, Springfield, Virginia

iThink: none.

WX at 10 PM (3) Nov 22     39.9 (4.4)     30.6 (-0.8)     30.08 (1018)     Calm

Odometer 14B: 411.0mi

Z3 high-Z4.  Average/max heart rate = 145/159

First time on the erg in a while, but I didn't get a chance to go to the gym, due to some wholly avoidable churn at work.  It's not my fault, but I had to fix it.

I was watching Band of Brothers episode 1 while I was erging to sort of get in the mood.  The OPFOR Cdr wasn't feeling it, and was stomping on the floor.  Fortunately, the baseline noise from the erg is loud anyway.


Splits
Distance:    10000
Time:    45:08.5
Avg/500m:    02:15.4
Drag Factor:    138
Per Mile:    00:07:16

3.25mi, ~32min, 21 NOV 19, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 5 PM (22) Nov 21 51.1 (10.6) 36.0 (2.2) 30.14 (1020) S 8 RH 56

Odometer 19B: 85.0mi

Z3. Average/max heart rate = no reading

I needed to get in a little easier run than the day before, so I got one in. I forgot to bring my Garmin Forerunner 235. Oops.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.24 32:00 32:00 09:53 09:53 3.24

4.46mi, 42:33, 20 NOV 19, Washington DC

iThink:
Touché Amoré, "Palm Dreams"

WX at 11 AM (16) Nov 07 54.0 (12.2) 42.1 (5.6) 30.18 (1022) SSW 10 RH 64

Odometer 19B: 81.6mi

Z4. Average/max heart rate = 172/186 inaccurate

First workout at work and I decided to top it with a hard run. Hard but not killer run, and I enjoyed it. Not as fast as I'd like, but still good. I've reverted to some old workouts given my left arm tendinitis, but the weight work felt all right. Better to revert than to stop altogether.

The run was from the Pentagon to around the Jefferson Memorial, so a little hilly and very breezy.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.28 02:43 02:43 09:42 09:42 0.28
1.02 12:30 09:47 09:35 09:37 1.30
1.88 30:28 17:58 09:34 09:35 3.18
1.01 39:59 09:31 09:25 09:33 4.19
0.27 42:33 02:34 09:31 09:33 4.46

4.09mi, 42:02, 18 NOV 19, Springfield, Virginia

iThink:
Michael Kamen, "Main Theme" from Band of Brothers

WX at 6 AM (11) Nov 18 39.9 (4.4) 35.8 (2.1) 29.9 (1012) NNW 3 RH 84

Odometer 19: 200.9mi

Z3 high. Average/max heart rate = 150/166

This is literally my first cardio work in 11 days. The vagaries of work have been that brutal. The last strength work I did was two days ago, using the dumbbells and mats in a hotel while traveling. It doesn't help that I have tendonitis of the left forearm, so that has really put a dent in the strength work when it hurts to pull down or grab hard with the left hand.

Splits aren't great, but they are improved some by weather, as the conditions are nice and I didn't go overboard on snivel gear.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:43 12:43 10:36 10:36 1.20
0.84 21:17 08:33 10:11 10:26 2.04
0.84 30:24 09:07 10:51 10:33 2.88
1.21 42:02 11:39 09:37 10:17 4.09

2.77mi, 28:43, 7 NOV 19, Arlington, Virginia

iThink:
Morrissey, "Hairdresser on Fire"

WX at 4 PM (21) Nov 07 61.0 (16.1) 48.0 (8.9) 30.01 (1016) WNW 6 RH 62

Odometer 19B: 76.9mi

Z3. Average/max heart rate = 146/165

Easy run after lifting. My left forearm has tendonitis and it hurts.

I am tired.

Running around the Pentagon, I did not expect this song to stick.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.77 28:43 28:43 10:22 10:22 2.77

4.98mi, 48:47.1, 6 NOV 19, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 6 AM (11) Nov 06 38.5 (3.6) 34.9 (1.6) 30.4 (1029) Calm RH 86

Odometer 19: 196.8mi

Z3 high-Z4. Average/max heart rate = 148/163

First run from the house in forever. I was on a work schedule that required me to go into work by 6am, which required me to be on a 5:30 bus, which required me to the house by 5:00am, which meant I needed to get up by 4:40.

That work schedule pretty much licked my ass raw.

Today was not fast for the amount of rest I had hoped, I suspect, because of the lack of rest on Monday night (about 3.5 hours of sleep).

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:35 11:35 09:39 09:39 1.20
1.28 24:22 12:46 09:59 09:49 2.48
1.28 37:25 13:04 10:12 09:57 3.76
1.22 48:47 11:21 09:19 09:48 4.98

4.93mi, 53:53, 4 NOV 19, Arlington, Virginia

iThink:
(none.)

WX at 4 PM (21) Nov 04 60.1 (15.6) 39.9 (4.4) 30.25 (1024) S 12 RH 47

Odometer 19B: 74.1mi

Z3. Average/max heart rate = 145/164

No lifting today. I was running artificially slowly as I was running with an old friend and our pace was conversational. This is actually not a bad thing as I needed to probably do some less stressful running today.

Adding about 1:09 of walking at the back end. I resisted the urge to pull away - that's for a solo run, not a run talking with a friend.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.06 22:32 22:32 10:56 10:56 2.06
0.44 27:10 04:38 10:32 10:52 2.50
1.46 42:43 15:33 10:39 10:47 3.96
0.90 52:44 10:01 11:08 10:51 4.86

5.29mi, 50:30, 2 NOV 19, Washington DC

iThink:
that dog., "Bird On A Wire"

WX at 4 PM (21) Nov 02 54.0 (12.2) 30.9 (-0.6) 30.09 (1018) S 5 RH 46

Odometer 19: 191.8mi

Z4. Average/max heart rate = 154/165

After lifting, I decided to try to run portions of the National Mall. First time doing that and I was going to land during a time where it was going to be swarming with tourists. The weather was as nice as it will ever get, so it was a must. I think I have managed to pull my left forearm muscles with gravitron pullups, which is not encouraging. I need to take some time off as this is the second thing I have managed to hurt with lifting - the other being my right lower back with deadlifts. I'll take a few weeks off with it but this is quite annoying.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.06 22:32 22:32 10:56 10:56 2.06
0.44 27:10 04:38 10:32 10:52 2.50
1.46 42:43 15:33 10:39 10:47 3.96
0.90 52:44 10:01 11:08 10:51 4.86

6.01mi, 60:29, 30 OCT 19, Arlington, Virginia

iThink:
The Bats, "Courage"

WX at 3 PM (19) Oct 30 66.9 (19.4) 57.0 (13.9) 30.18 (1022) SSW 6

Odometer 19B: 69.0mi

Z4. Average/max heart rate = 154/177

First real run in a long while. I wasn't sure how I'd feel, and this was largely unknown terrain, but it was useful to get back at it, especially during the middle of the day.  My right calf was cramping but that was after a day of heavy lifting the day prior.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.99 19:51 19:51 09:59 09:59 1.99
1.70 36:57 17:06 10:04 10:01 3.69
1.21 48:56 11:59 09:54 09:59 4.90
1.11 60:29 11:33 10:24 10:04 6.01

2.0mi on dreadmill, 17:40, 26 OCT 19, Fort Belvoir, Virginia

iThink:
The Lemonheads, "Tenderfoot"

WX at 7 PM (23) Oct 26 61.7 (16.5) 52.2 (11.2) 30.13 (1020) Calm

Odometer 19: 186.1mi

Z3-Z4. Average/max heart rate = 152/163

Dreadmill to continue lard burnage after lifting. I was thinking I was going to try to run Sunday, but it depends on weather and how I feel. The second lap was markedly faster than the first as I was geared up and just decided to run it out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:01 09:01 09:01 09:01 1.00
1.00 17:40 08:38 08:38 08:50 2.00

2.5mi, 23:41.2, 22 OCT 19, Arlington, Virginia

iThink:
Journey, "Only The Young"

WX at 1 PM (17) Oct 22 63.0 (17.2) 57.0 (13.9) 29.89 (1012) S 13

Odometer 19B: 62.0mi

Z3. Average/max heart rate = 149/167

Easy run after lifting. My legs are throbbing, but so long as I can squeeze cardio after lifting, it will increase the burn.

Splits

SGMT AGGRG SEGMNT PERMI AVGPC DIST
0.25 02:33 2:33.1 10:12 10:12 0.25
0.25 05:08 2:35.4 10:22 10:17 0.50
0.25 07:40 2:31.3 10:05 10:13 0.75
0.25 10:05 2:24.9 09:40 10:05 1.00
0.25 12:26 2:20.9 09:24 09:57 1.25
0.25 14:46 2:20.2 09:21 09:51 1.50
0.25 17:01 2:15.6 09:02 09:44 1.75
0.25 19:15 2:13.1 08:52 09:37 2.00
0.25 21:34 2:19.1 09:16 09:35 2.25
0.25 23:41 2:07.3 08:29 09:28 2.50

8,000+2,000m on Concept2 Model D, 43:44.7, 21 OCT 19, Springfield, Virginia

iThink:
Green Day, "Boulevard of Broken Dreams"
Green Day, "Holiday"

WX at      7 PM (23) Oct 21     57.0 (13.9)     52.9 (11.6)     30.05 (1017)     Calm

Odometer 14B: 411.0mi

Z3-Z4.  Average/max heart rate = 152/165

First time on the erg in just about forever.  I was looking to go hard for a set amount and then force out a cooldown, that in practice, wasn't much of a cool-down.  I realize the kind of stepdown pace I have to do in order to really cool down was slower than I was willing to go.  So I was a bit undisciplined, but I didn't feel like going 10km full bore.  I was pretty happy about the first 8k, though.

I didn't make it out to the gym today, although today probably should've been a rest day.  I wasn't going to completely let it slide, and I was meaning to run, but I didn't.  Oops.  Or not.

Splits
Distance:    8000
Time:    34:35.8
Avg/500m:    02:09.7
Drag Factor:    149
Per Mile:    00:06:58

Distance:    2000
Time:    09:08.8
Avg/500m:    02:17.2
Drag Factor:    149
Per Mile:    00:07:22

3.2mi, 30:00, 20 OCT 19, Quantico, Virginia

iThink:
Sacha Collisson, "Ablaze"

WX at Noon (16) Oct 20 57.9 (14.4) 55.0 (12.8) 29.86 (1011) NE 18 rain; mist

Odometer 19: 183.1mi

Z3-Z4. Average/max heart rate = 157/176

Heavy lifting this morning, with some added running at the back side to continue burning lard. Weight is at its lowest in a while, 194.6, so I've been getting leaner and I am pretty happy with that. I was completely smoked this afternoon, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:50 09:50 09:50 09:50 1.00
1.00 19:14 09:24 09:24 09:37 2.00
1.00 28:13 08:59 08:59 09:24 3.00
0.20 30:00 01:47 08:55 09:23 3.20

2.0mi recovery run, 19:32, 18 OCT 19, Arlington, Virginia

iThink:
can't remember a few days out, but I'm guessing Touché Amoré, "Palm Dreams"

WX at 16:56 NW 14 G 18 10.00 Fair CLR 64 34 32% NA NA 29.97 1015.2

Odometer 18B: somewhere around 390mi

Z3. Average/max heart rate = 148/158

Easy recovery run this time as I did a fair amount of lifting beforehand but I have been sleep deprived most of the week and I am exhausted.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.50 04:50 04:50 09:41 09:41 0.50
0.50 09:50 04:59 09:59 09:50 1.00
0.50 14:45 04:55 09:50 09:50 1.50
0.50 19:32 04:47 09:34 09:46 2.00

4+1mi, 35:20+10:23, 16 OCT 19, Arlington, Virginia

iThink:
Sugarcult, "Dead Living"

WX at Noon (16) Oct 16 61.0 (16.1) 59.0 (15.0) 29.67 (1004) W 7 heavy rain; mist

Odometer 19B: 59.0mi

Z3-Z4. Average/max heart rate = 155/177

Some lifting to attack some nagging back pain, followed by four miles at just above threshold pace, then an easier recovery mile, then some work with the foam roller, for which it's been a while (and I felt it for sure). Still, some athletic catharsis is a good thing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:16 09:16 09:16 09:16 1.00
1.00 18:04 08:49 08:49 09:02 2.00
1.00 26:51 08:47 08:47 08:57 3.00
1.00 35:20 08:30 08:30 08:50 4.00
1.00 45:44 10:23 10:23 09:09 5.00

4.0mi, 35:26, 15 OCT 19, Arlington, Virginia

iThink:
Journey, "Only the Young"

WX at 09:56 Calm 9.00 Fair CLR 62 48 60% NA NA 30.18 1022.3

Odometer 19B: 54.0mi

Z3 high. Average/max heart rate = unknown

Easy run after some heavy lifting but it was also just to shake some of the cobwebs off. As usual, this is on the indoor track in the Pentagon, which has some form of energy return and I run faster on it than I do outside.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.00 35:26 35:26 08:51 08:51 4.00

5.0mi, 49:40, 9 OCT 19, Springfield, Virginia

iThink:
Maritime, "Pearl"

WX at 6 AM (10) Oct 09 56.7 (13.7) 48.0 (8.9) 30.2 (1022) N 6 RH 72

Odometer 19B: 50.0mi

Z3-Z4. Average/max heart rate = supposedly 147/167

First run since Sunday. I felt okay, although this is coming after a day of lifting yesterday that included, among other things, deadlifts in anticipation of the Army's upcoming Crossfit-gone-wild PT test.

Not slow, but not blindingly fast, although the weather helped a lot.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:06 12:06 10:00 10:00 1.21
1.29 25:09 13:02 10:07 10:04 2.50
1.29 38:14 13:04 10:08 10:05 3.79
1.22 49:40 11:27 09:23 09:55 5.01

4.0mi on dreadmill, 36:36, 6 OCT 19, Quantico, Virginia

iThink:
The Bats, "Courage"

WX at 11 AM (15) Oct 06 68.0 (20.0) 57.9 (14.4) 30.3 (1026) SSW 6

Odometer 19B: 45.0mi

Z3. Average/max heart rate = supposedly 167/177, but probably not

First workout after a radio frequency ablation this past wednesday of my L4, L5, and S1 nerve clusters. The pain relief is still apparent after going to the gym and I had forgotten to take my daily meds so I was working off no NSAIDS beforehand. I am mildly encouraged that things that would've induced crippling back pain didn't. So there's that.

Dreadmill went okay once I got it programmed. Weight work preceding was just where I left off last week!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 09:33 09:33 1.00
1.00 18:40 09:07 09:07 09:20 2.00
1.00 27:45 09:05 09:05 09:15 3.00
1.00 36:36 08:51 08:51 09:09 4.00

Record APFT, 287/293 points, 1 OCT 19, Arlington, VA

iThink:
Bob Mould, "I Fought"

WX at 6 AM (10) Oct 01 70.0 (21.1) 62.1 (16.7) 30.16 (1021) S 5

Odometer 19B: 40.0mi

Z4 high, Z5 finish. Average/max heart rate = 170/180

First and possibly the last APFT I take in the 47-51 age bracket, depending on whether the Army embarks on their damn fool expedition of a Crossfit-gone-wild PT test.

I was pleasantly surprised at the time I ran because I'm guessing my increased speed stems from some of the squats and leg presses I've been doing, which increased some of my power, giving better speed.

My streak of 200 points in the first two events remains unbroken on active duty, not counting my forays at Ranger School.

What made this morning's test unusual was a discrepancy in grading; my grader missed one of my laps and I had to run 17 before he called me finished. Ironically, that 17th lap still finished me well before I expected, given my bad back. Had I been called at the 16th lap, I would've gotten a 293. Still, I can live with a 287, even with the error in grading.

I am done overachieving.

Splits
Pushups: 60
Situps: 70
Time: 15:13 or 15:58

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.13 00:55 54.9 07:19 07:19 0.13
0.13 01:49 53.9 07:11 07:15 0.25
0.13 02:43 54.5 07:16 07:15 0.38
0.13 03:40 57.0 07:36 07:21 0.50
0.13 04:36 55.4 07:23 07:21 0.63
0.13 05:32 56.5 07:32 07:23 0.75
0.13 06:30 58.0 07:44 07:26 0.88
0.13 07:27 56.9 07:35 07:27 1.00
0.13 08:24 57.4 07:39 07:28 1.13
0.13 09:23 58.6 07:49 07:30 1.25
0.13 10:23 59.9 07:59 07:33 1.38
0.13 11:21 58.3 07:46 07:34 1.50
0.13 12:19 57.8 07:42 07:35 1.63
0.13 13:19 59.6 07:57 07:36 1.75
0.13 14:15 56.5 07:32 07:36 1.88
0.13 15:13 57.7 07:42 07:36 2.00
0.13 15:58 45.3 06:02 07:31 2.13

4.98mi, 52:13, 28 SEP 19, Springfield, Virginia

iThink:
Delain, "Such A Shame"

WX at 11 AM (15) Sep 28 73.9 (23.3) 68.0 (20.0) 30.13 (1020) S 7 RH 82

Odometer 19B: 36.4mi

Z3. Average/max heart rate = 145/163

Ugly but slow run, but I was tired and didn't really want to get at it. I do have to, and this is my last taper (effectively) before PT test. This one is gonna suck.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 13:06 13:06 11:01 11:01 1.19
1.29 26:49 13:43 10:38 10:49 2.48
1.29 40:14 13:25 10:24 10:40 3.77
1.21 52:13 12:00 09:55 10:29 4.98

4.1mi, 42:50, 26 SEP 19, Springfield, Virginia

iThink:
Bear McCreary, "Prelude to War"
Bear McCreary, "Assault on the Colony"

WX at 6 AM (10) Sep 26 66.0 (18.9) 60.1 (15.6) 29.82 (1009) SW 6 RH 81

Odometer 19: 179.1mi

Z3 high. Average/max heart rate = 139/159

Not quite a recovery run, but I was going to take this one easier since I wanted to sustain a bit of from yesterday's run without it being a rest day. I wanted to sleep in, personally, but I need to run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:52 12:52 10:38 10:38 1.21
0.84 21:34 08:42 10:22 10:31 2.05
0.84 30:45 09:11 10:56 10:39 2.89
1.21 42:50 12:05 09:59 10:27 4.10

5.38mi, 51:59, 25 SEP 19, Springfield, Virginia

iThink:
Aly & AJ - Chemicals React(Remix)[Instrumental]

WX at 6 AM (10) Sep 25 62.1 (16.7) 51.1 (10.6) 29.95 (1014) SSW 3 RH 67

Odometer 19: 175.3mi

Z3-Z4. Average/max heart rate = 151/167

First run in a long while where I've actually felt pretty strong. This is unusual, but I'll take it. The weather was quite nice today, actually dipping to 56F where I was versus what the sensors at Fort Belvoir are reading. I'll see how my back feels later, though.

The iThink started as Bear McCreary's "Worthy of Survival," but the eventual iThink settled as I'd found it online, surprisingly after all this time.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:17 12:17 10:09 10:09 1.21
1.29 24:49 12:32 09:43 09:56 2.50
1.65 40:54 16:05 09:45 09:51 4.15
1.22 52:00 11:05 09:05 09:41 5.37

6.15mi, 62:53, 22 SEP 19, Springfield, Virginia

iThink:
Death Cab for Cutie, "Lowell, MA"
Metallica, "Creeping Death"

WX at 9 AM (13) Sep 22 73.9 (23.3) 66.0 (18.9) 30.18 (1022) SSE 3 RH 71

Odometer 19B: 31.4mi

Z4. Average/max heart rate = 149/170

First run in a few days. It was ugly at the start but finished relatively okay. Relatively. PT test is looming.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:33 12:33 10:23 10:23 1.21
1.29 25:47 13:13 10:15 10:19 2.50
2.43 51:14 25:27 10:28 10:23 4.93
1.22 62:53 11:39 09:33 10:13 6.15

3.06mi, 29:06, 15 SEP 19, Springfield, Virginia

iThink:
Death Cab for Cutie, "Transatlanticism"
Maritime, "German Engineering"

WX at 7 AM (11) Sep 17 73.0 (22.8) 68.0 (20.0) 30.04 (1017) NE 14 RH 84

Odometer 19B: 25.2mi

Z3. Average/max heart rate = 132/146

My ass hurts and my legs are sore. Therefore, day of short wogging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.06 35:25 35:25 11:35 11:35 3.06

5.36mi, 55:24, 16 SEP 19, Springfield, Virginia

iThink:
A Day to Remember, "City of Ocala"
Courage My Love, "Bridges"

WX at 6 AM (10) Sep 16 61.9 (16.6) 59.9 (15.5) 30.07 (1018) Calm

Odometer 19: 169.9mi

Z3 high-Z4. Average/max heart rate = 143/160

Ah, day of emo iThink. I have no idea why, but it worked this morning. I had set out not to go very hard, and with the temperature what it was, I decided to progressively accelerate as I felt better. The fact that I pulled that acceleration even on uphill segments is encouraging, but it might also be an indicator of how much I've lost from last year.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:14 13:14 11:02 11:02 1.20
1.29 26:43 13:29 10:27 10:44 2.49
1.71 44:14 17:31 10:14 10:32 4.20
1.16 55:24 11:10 09:37 10:20 5.36

3.0mi on dreadmill, 29:06, 15 SEP 19, Quantico, Virginia

iThink:
None.

WX at Noon (16) Sep 15 82.0 (27.8) 62.1 (16.7) 30.19 (1022) NNE 9

Odometer 19: 164.5mi

Z4. Average/max heart rate = 160/187

3 miles on the dreadmill after some heavy lifting. Just to squeeze in some cardio after lifting for collateral benefit. Not really fast, but didn't need to be today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:43 09:43 09:43 09:43 1.00
1.00 19:28 09:45 09:45 09:44 2.00
1.00 29:06 09:38 09:38 09:42 3.00

7.62mi, 82:51, 14 SEP 19, Springfield, Virginia

iThink:
"Requiem" from the Original Broadway Cast Recording of Dear Evan Hansen

WX at 10 AM (14) Sep 14 71.1 (21.7) 64.2 (17.9) 30.3 (1026) SE 6 RH 79

Odometer 19B: 22.1mi

Z3-Z4. Average/max heart rate = 144/160

Long, slow, and hard, is probably the best way to characterize today's run. My legs were dead and I was not feeling awesome. Feeling slower, but I was going to grind out today's run, even if it felt like I was hitting the wall.

Today's iThink has been lodged in my head for two days now.  A song I like but it is an emotional meatgrinder to listen to.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.40 15:22 15:22 10:59 10:59 1.40
2.51 42:37 27:15 10:51 10:54 3.91
2.28 67:25 24:49 10:53 10:54 6.19
1.42 82:51 15:26 10:52 10:53 7.61

5.0mi, 50:09.94, 12 SEP 19, Springfield, Virginia

iThink:
John Williams, "The Battle of Endor III"
Metallica, "Creeping Death"

WX at 6 AM (10) Sep 12 68.9 (20.5) 67.6 (19.8) 30.06 (1017) Calm RH 95

Odometer 19B: 14.5mi

Z4. Average/max heart rate = 150/165

Pushing harder than I normally would, but also trying to add a little bit for the upcoming PT test. I also missed a run yesterday that I couldn't really afford to skip. I'm not even trying to max the run; not a chance. I do want to pass, and I've gotten noticeably slower in the last year between back pain, substantially increased muscle mass, and just basic aging.

The difference in shoes between the NB880V8 and ASICS Gel-Cumulus 20s is really staggering when I look at it. I think had I run in the NBs, it would've been a very different run as the Cumulus is much more responsive, whereas the 880 has a much more cushioned ride.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:12 12:12 10:10 10:10 1.20
1.29 25:05 12:53 10:00 10:05 2.49
1.29 38:25 13:20 10:20 10:10 3.78
1.22 50:10 11:45 09:38 10:02 5.00

4.97mi, 51:29, 10 SEP 19, Springfield, Virginia

iThink:
Belly, "Slow Dog"
Belly, "Now They'll Sleep"
John Williams, "The Battle of Endor III"

WX at 6 AM (10) Sep 10 62.8 (17.1) 60.6 (15.9) 30.29 (1025) Calm RH 92

Odometer 19: 160.5mi

Z3-Z4. Average/max heart rate = 141/159

I put some old orthotics into the NB880s and they seems to holding up for once. Not super happy with how it finally turned out but at least the shoes are salvageable. Today's run was almost all negative splits. I didn't really want to run as I was tired, but I need to run. No getting around it.

Today's iThink was strange since the first isn't one I normally associate with running.  The second a bit more so, and the last one was quite a surprise, which stuck for the last 2/3 of the run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:23 13:23 11:09 11:09 1.20
1.28 26:59 13:36 10:37 10:53 2.48
1.29 40:11 13:12 10:14 10:40 3.77
1.20 51:30 11:19 09:26 10:22 4.97

7.12mi, 75:54, 7 SEP 19, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"

WX at 10 AM (14) Sep 07 75.6 (24.2) 58.6 (14.8) 29.9 (1012) WNW 10 RH 55

Odometer 19: 155.5mi

Z3-Z4. Average/max heart rate = 147/160

Day of LSD, first one in a while. I think my experiment running in NB880s is going to have to come to an end. The shoes are just not right for me as they don't provide enough support, even with orthotics in. I'll try one old set of orthotics in the hope it will be stable enough, but after that, probably game over, which is kind of a shame.

The weather was also probably a factor for the first real long run in a while, and I probably should've started earlier.  However, as the fall cools off, this promises an opportunity to get back into the saddle.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.41 14:18 14:18 10:08 10:08 1.41
2.25 38:25 24:07 10:43 10:30 3.66
3.46 75:54 37:30 10:50 10:40 7.12

4.09mi, 40:17, 6 SEP 19, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 6 AM (10) Sep 06 69.8 (21.0) 58.8 (14.9) 29.86 (1011) NNE 6 RH 68

Odometer 19B: 9.5mi

Z3-Z4. Average/max heart rate = 147/164

Today was quicker than most, and I attribute that in no small part to weather. It was pleasantly breezy and the humidity was not bad at all. Based on that, today was going to be a more efficient run than I otherwise would've expected. I can't argue, and pushed hard today to some reward.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:30 12:30 10:25 10:25 1.20
0.84 20:31 08:01 09:32 10:03 2.04
0.84 29:11 08:40 10:19 10:08 2.88
1.21 40:17 11:06 09:11 09:51 4.09

5.37mi, 56:34, 4 SEP 19, Springfield, Virginia

iThink:
Green Day, "Holiday"

WX at 6 AM (10) Sep 04 68.5 (20.3) 67.1 (19.5) 30 (1015) Calm RH 95

Odometer 19: 148.4mi

Z3-Z4. Average/max heart rate = 147/163

I was kind of disappointed in today because it was slower, but I was glad I got something in. I'm really affected more by temperature than I thought while exercising, but I also spent a sizeable chunk of my run hoping I wouldn't blow it out of my ass. So it was going to be slow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 12:46 12:46 10:28 10:28 1.22
1.28 26:16 13:29 10:32 10:30 2.50
1.66 43:51 17:36 10:36 10:33 4.16
1.21 56:34 12:43 10:30 10:32 5.37

5.36mi, 55:54, 30 AUG 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"
The All-American Rejects, "It Ends Tonight"

WX at 6 AM (10) Aug 30 56.8 (13.8) 55.0 (12.8) 30.05 (1017) Calm RH 93

Odometer 19B: 5.4mi

Z3 high-Z4. Average/max heart rate = 145/157

I was tired, but I wanted to check new shoes, and they seems to work (albeit with the right orthotics in). The weather was fine and I was more disciplined about finishing out. There's an uphill that artificially blows up the max heart rate, so I decided to see what happened if I ran at controlled pace at finish.

We'll see how my back feels later today, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:55 12:55 10:41 10:41 1.21
1.29 26:32 13:37 10:33 10:37 2.50
1.65 43:53 17:21 10:31 10:34 4.15
1.21 55:55 12:02 09:57 10:26 5.36

4.1mi, 42:17, 28 AUG 19, Springfield, Virginia

iThink:
Corrosion of Conformity, "What(?)"
Sugarcult, "Dead Living"

WX at 6 AM (10) Aug 28 66 (19) 64 (18) 29.91 (1012) Calm RH 93

Odometer 19: 143.0mi

Z3 high-Z4. Average/max heart rate = 145/166

I almost slept in. I did a fair amount of ab and upper body work yesterday with some additional legs, but didn't run or row.

I'm glad I didn't weenie out, though. My hips flexors are tired, probably to be expected.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:02 13:02 10:47 10:47 1.21
0.84 21:44 08:41 10:21 10:36 2.05
0.84 30:46 09:02 10:46 10:39 2.89
1.21 42:17 11:31 09:31 10:19 4.10

5.35mi, 55:37, 26 AUG 19, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 6 AM (10) Aug 26 62 (17) 59 (15) 30.19 (1022) Calm RH 88

Odometer 19: 138.9mi

Z3 high-Z4. Average/max heart rate = 144/162

After a day of lifting that involved a fair amount of leg work, I was iffy about running, but the weather virtually dictated that I get out and do it. Can't pass up weather like this, especially in August.

I hope this is a path towards some more discipline in exercise and diet so I can burn off the pounds I've managed to accumulate in the last year and a half. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 13:16 13:16 11:09 11:09 1.19
1.29 26:45 13:29 10:27 10:47 2.48
1.66 43:55 17:09 10:20 10:36 4.14
1.21 55:38 11:43 09:41 10:24 5.35

6.43mi, 70:27, 24 AUG 19, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
John Scott, "Laurel and Owen" from The Final Countdown Original Soundtrack

WX at 8 PM (0) Aug 24 70.7 (21.5) 54.7 (12.6) 30.17 (1021) Calm RH 56

Odometer 19: 133.5mi

Z3 high-Z4. Average/max heart rate = 147/163

Same shoes, different insoles, much softer with some motion control. I think these will work as my heels don't hurt anywhere near as much as they did on the last run.

The amount of work I'm doing for squats and lunges means that running is going hard. That is okay so long as I don't have to run very fast, but right now, I don't run very fast. Today's run was geared towards lard expenditure, and I think it was mostly successful.

The sunset I was running towards was the reason for iThink track number two, which is about as 180 out from the first as any I can think of.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:33 13:33 11:17 11:17 1.20
1.28 27:56 14:23 11:15 11:16 2.48
2.73 58:13 30:17 11:05 11:10 5.21
1.22 70:27 12:14 10:02 10:57 6.43

5,000m on Concept2 Model D, 21:55.2, 23 AUG 19, Springfield, Virginia

iThink: none

WX at      6 PM (22) Aug 20     82 (28)     68 (20)     30.02 (1016)     NW 9     light rain with thunder

Odometer 19: 126.8mi

Z3 high-Z4.  Average/max heart rate = no reading

This time was unexpected, as I was tired from some lifting, but I am getting stronger.  I am somewhat unencouraged at a BodPod measurement of 30.8% body fat, which I will start working on...but not tonight.

I am completely exhausted.

Splits
Distance:    5000
Time:    21:55.2
Avg/500m:    02:11.5
Drag Factor:    103
Per Mile:    00:07:03

6.02mi, 65:35, 20 AUG 19, Springfield, Virginia

iThink:
Metallica, "Creeping Death"

WX at 8 PM (0) Aug 20 73 (23) 69 (21) 30.08 (1018) Calm light rain RH 88

Odometer 19: 124.8mi

Z3 high-z4. Average/max heart rate = 151/166

First run in a while. My New Balance 880s are definitely not the right shoe for me, but I think it's amplified by the orthotics I have in there, which have a high arch (they were for plantar fasciitis) but are so hard in the back (they're six years old) that my heels were definitely not feeling great a few miles in.

Object of today's run was to run at threshold, which I did for the most part. First mile was uuuuuuuugly, but by the end of mile 2, I felt better. I need to be more diligent about matching run with lift days to complement each other, or to figure out a good work/rest interval for this.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 13:23 13:23 11:15 11:15 1.19
1.28 27:29 14:06 11:01 11:08 2.47
2.33 53:10 25:40 11:01 11:05 4.80
1.22 65:36 12:26 10:11 10:54 6.02

4.0mi, 38:54, 16 AUG 19, Arlington, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 3 PM (19) Aug 16 87.1 (30.6) 71.1 (21.7) 29.99 (1015) Calm

Odometer 19: 118.8mi

Z3 high-z4. Average/max heart rate = inaccurate

Four miles easy on the indoor track, but it's easy to lose track of laps if I'm not hitting them every time. 4.0mi at moderate but not wogging pace makes up for not running this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.00 38:54 38:54 09:43 09:43 4.00

6.02mi, 67:07, 15 AUG 19, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"
Phillip Phillips, "Gone, Gone Gone"

WX at 6 AM (10) Aug 15 75 (24) 73 (23) 29.93 (1013) Calm RH 94

Odometer 19: 111.8mi

Z3 high-Z4. Average/max heart rate = 150/166

What I had hoped was LSD was longer than usual these days, definitely slow, and absolutely necessary. At least I had the discipline to get my ass out there and go.

What is frustrating was the inability to get my sleep discipline straight enough to wake up early enough to go earlier this week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:18 13:18 11:00 11:00 1.21
1.29 27:03 13:45 10:39 10:49 2.50
2.31 53:28 26:25 11:26 11:07 4.81
1.21 67:08 13:39 11:17 11:09 6.02

5.01mi, 50:10, 12 AUG 19, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"

WX at 6 AM (10) Aug 12 61.9 (16.6) 60.1 (15.6) 30.02 (1016) Calm RH 93

Odometer 19: 105.8mi

Z3 high-Z4. Average/max heart rate = 150/166

Pleasant weather leads to a good run. I'll take it. The road to recovery continues.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:22 12:22 10:13 10:13 1.21
1.29 25:21 12:59 10:04 10:08 2.50
1.29 38:44 13:23 10:22 10:13 3.79
1.22 50:10 11:26 09:22 10:01 5.01

6.08mi, 63:43, 10 AUG 19, Springfield, Virginia

iThink:
Ariana Grande feat. Zedd, "Break Free" (Jon Electra remix)

WX at 10 AM (14) Aug 10 77.9 (25.5) 54.1 (12.3) 29.94 (1013) WNW 8 RH 43

Odometer 19: 100.8mi

Z3 high-Z4. Average/max heart rate = 152/171

Shockingly pleasant weather for a summer day in august. I have no idea why, but I'm not arguing. Today was a day of not going too hard, so I was trying to run at threshold pace, although most uphills were above and the finish (which is mostly uphill) was well above.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:32 12:32 10:22 10:22 1.21
1.30 26:10 13:38 10:29 10:26 2.51
2.37 51:52 25:42 10:50 10:38 4.88
1.20 63:43 11:51 09:53 10:29 6.08

4.11mi, 42:06, 9 AUG 19, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 6 AM (10) Aug 09 73.2 (22.9) 64.0 (17.8) 29.79 (1008) Calm RH 75

Odometer 19: 94.7mi

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

Not terrible, but still slow. I haven't had a chance to run recently, so I needed to get this one in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:45 12:45 10:32 10:32 1.21
0.84 21:09 08:25 10:01 10:19 2.05
0.84 30:17 09:08 10:52 10:29 2.89
1.22 42:06 11:49 09:41 10:15 4.11

4.09mi, 42:14, 6 AUG 19, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 6 AM (10) Aug 06 73.0 (22.8) 64.9 (18.3) 29.89 (1012) Calm RH 75

Odometer 19: 90.6mi

Z3 high-Z4. Average/max heart rate = 143/162

Slow start, but once I was warmed up, I felt better. That didn't happen until just after turnaround point. I was working much harder than the heart rate would suggest.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:00 13:00 10:50 10:50 1.20
0.84 21:20 08:20 09:55 10:27 2.04
0.84 30:36 09:17 11:03 10:38 2.88
1.21 42:14 11:38 09:37 10:20 4.09

5,000m on Concept2 Model D, 22:08.3, 4 AUG 19, Quantico, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at 11 AM (15) Aug 04     88.0 (31.1)     71.1 (21.7)     29.96 (1014)     ENE 7

Odometer 19: 86.5mi

Z3 high.  Average/max heart rate = no reading

Respectable erg for something I thought was going to be closer to 23 minutes, but I felt better and didn't work as hard as I thought.

Splits
Distance:    5000
Time:    22:08.3
Avg/500m:    02:12.8
Drag Factor:    129
Per Mile:    00:07:08

6.03mi, 67:30, 3 AUG 19, Springfield, Virginia

iThink:
Juliana Hatfield, "Raisans"
Aly & AJ, "Chemicals React"

WX at 9 AM (13) Aug 03 79.5 (26.4) 71.2 (21.8) 30.05 (1017) SSE 3 RH 76

Odometer 19: 90.6mi

Z3. Average/max heart rate = 154/172

Some wogging to try to shake out the legs, but even my wogging pace requires me to run in zone 3. It's a long way to go on the road to recovery.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:12 13:12 11:00 11:00 1.20
1.28 27:27 14:15 11:08 11:04 2.48
1.49 43:46 16:19 10:57 11:01 3.97
0.84 54:00 10:14 12:11 11:14 4.81
1.22 67:30 13:30 11:04 11:12 6.03

4.0mi, 37:50, 31 JUL 19, Arlington, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 3 PM (19) Jul 31 88.3 (31.3) 66.7 (19.3) 30.02 (1016) Calm

Odometer 19: 84.5mi

Z4-Z5 finish. Average/max heart rate = 154/172

A little bit of dumbbell incline presses and cable pulldowns before running four on the indoor track. I'm taking tomorrow off since my back is feeling it, but I'm still working on lard. Or getting rid of thereof.

Quarter mile splits ended up being consistently around 2:22-2:24 in the first half, then I started to speed up to about 2:20/quarter mile, then finished on a 2:13 last quarter, which might've been undisciplined, but no matter. Still better than a day off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.00 37:50 37:50 09:28 09:28 4.00

3.0mi, 29:30, 30 JUL 19, Arlington, Virginia

iThink:
Bob Mould, "I Fought"

WX at 30 13:56 SE 12 10.00 Fair CLR 95 66 95 78 39% NA 98 29.98 1015.4

Odometer 19: 80.1mi

Z3 high-Z4. Average/max heart rate = no reading

Easy-ish to not easy run on the track at the Pentagon after lifting.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:05 10:05 10:05 10:05 1.00
1.00 19:45 09:40 09:40 09:52 2.00
1.00 29:30 09:45 09:45 09:50 3.00

4.09mi, 44:49, 29 JUL 19, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" (Jon Electra remix)"

WX at 6 AM (10) Jul 29 68 (20) 68 (20) 30.06 (1017) Calm mist RH 100

Odometer 19: 76.1mi

Z3-Z4. Average/max heart rate = 148/163

I was trying to keep some momentum from yesterday, but it was tough and today was not really a recovery run as it took considerable effort to get at it. I'm in the pendulum swing between lifting only and erging versus trying to get back into more running form. Yuck.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:27 13:27 11:12 11:12 1.20
0.84 22:23 08:56 10:38 10:58 2.04
0.84 32:03 09:40 11:30 11:08 2.88
1.21 44:49 12:46 10:33 10:57 4.09

4 mi on dreadmill, 38:04.4, 28 JUL 19, Quantico, Virginia

iThink:
Sugarcult, "Dead Living"

WX at Noon (16) Jul 28 87.1 (30.6) 72.0 (22.2) 30.17 (1021) S 7

Odometer 19: 72.0mi

Z4 low-high. Average/max heart rate = 167/180

First time on the dreadmill in a long while, but I wanted to run rather than erg for a bit after heavy lifting. Man, that was hard. But I know I'm slow.

There was enough discrepancy between the Garmin Forerunner and the treadmill that there's no accurate split for time. I do know it ended up being zone 4 high for a substantial amount, and even my recovery mile at the end was pretty hard. Ugh.

No splits

8,000m on Concept2 Model D, 35:27.6, 26 JUL 19, Springfield, Virginia

iThink:
Iron Maiden, "The Clansman"

WX at      7 PM (23) Jul 26     81.9 (27.7)     65.7 (18.7)     30.23 (1023)     Calm

Odometer 14B: 411.0mi

Z4.  Average/max heart rate = 157/167

Quick as I need to get out the door fast.  Not bad but I haven't done much cardio in the last few days. Time to remedy that soonest.

5km split 21:54.6!

Splits
Distance:    8000
Time:    35:27.6
Avg/500m:    02:13.0
Drag Factor:    135
Per Mile:    00:07:08

5.47mi, 57:38, 24 JUL 19, Springfield, Virginia

iThink:
Iron Maiden, "2 Minutes to Midnight"
Iron Maiden, "Aces High"
Sugarcult, "Dead Living"

WX at 9 AM (13) Jul 24 74.5 (23.6) 63.1 (17.3) 29.98 (1015) Calm RH 68

Odometer 19: 66.0mi

Z4. Average/max heart rate = 155/174

I am a bit irritated that I'm running so slowly, but I guess that's to be expected given the road to recovery I'm on. If I don't run more, I won't get faster, bottom line.

My leave ends in 5 days and I still feel like I could be on vacation further. This is maybe an indicator.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.18 12:50 12:50 10:52 10:52 1.18
1.54 28:24 15:34 10:06 10:26 2.72
1.54 45:19 16:55 10:59 10:38 4.26
1.21 57:38 12:20 10:11 10:32 5.47

5,000m on Concept2 Model D, 22:39.6, 22 JUL 19, Fort Belvoir, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at      Noon (16) Jul 22     89.4 (31.9)     73.6 (23.1)     29.83 (1010)     S 7 heat index 97

Odometer 14B: 411.0mi

Z3 high.  Average/max heart rate = no reading

First day in the gym in a few days.  I was noticing as I was away from the gym that if I don't go, then the back pain comes back.  If I go in, it keeps the back pain at bay.  I guess it's better than nothing, but it's annoying.

Splits
Distance:    5000
Time:    22:39.6
Avg/500m:    02:16.0
Drag Factor:    123
Per Mile:    00:07:18

5,000m on Concept2 Model D, 22:23.3, 18 JUL 19, Fort Belvoir, Virginia

iThink: none.

WX at      8 PM (0) Jul 18     83.3 (28.5)     76.8 (24.9)     29.87 (1011)     Calm

Odometer 14B: 411.0mi

Z3 high.  Average/max heart rate = 152/165


Preceded by heavy lifting, probably more than warranted.

This started out easy and then went to just above anaerobic threshold.  Surprising, but I need to be more disciplined pacing. Ugh.

Splits
Distance:    5000
Time:    22:23.3
Avg/500m:    02:14.3
Drag Factor:    108
Per Mile:    00:07:12

5.5mi, 57:07, 17 JUL 19, Springfield, Virginia

iThink:
Darude, "Sandstorm"

WX at 8 AM (12) Jul 17 81.9 (27.7) 74.7 (23.7) 30 (1015) SSW 5 RH 78

Odometer 19: 60.5mi

Z4 high. Average/max heart rate = 164/181

Slowest, hardest run I have done in a long while. It is not a good sign when I'm going recovery pace and I'm still running well in zone 4. Goddamn it was hot. Also, I'm out of shape. I lifted on the 14th, but didn't row, and didn't really do much the last two days.

Will try to get in another run on Friday.  I sure need it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:17 12:17 10:09 10:09 1.21
1.54 27:27 15:10 09:51 09:59 2.75
1.53 44:04 16:37 10:52 10:18 4.28
1.21 57:07 13:03 10:47 10:24 5.49

4.74mi, 68:30, 12 JUL 19, Springfield, Virginia

iThink:
None.

WX at 7 AM (11) Jul 12 71.2 (21.8) 69.4 (20.8) 29.82 (1009) WNW 5 RH 94

Odometer 19: 55.0mi

Z3. Average/max heart rate = 124/158

Not a fast run, and feeling yesterday's erg and leg presses fairly distinctly. Even at as slow a pace as I ran, I was still working in zone 3. Zone 3.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.82 08:30 08:30 10:21 10:21 0.82
2.99 46:29 37:59 12:42 12:12 3.81
0.93 68:30 22:02 23:41 14:27 4.74

5,000m on Concept2 Model D, 21:28.3, 11 JUL 19, Fort Belvoir, Virginia

iThink:
Chris Stamey, "Perfect Time"
Hilary Duff, "Wake Up"

WX at      11 AM (15) Jul 11     85.8 (29.9)     75.7 (24.3)     29.9 (1012)     SSE 8

Odometer 14B: 411.0mi

Z4-Z5 finish.  Average/max heart rate = 159/179

Hard lifting coming after a day of no sleep but then combined it with an erg of such intensity that it was nuts.  I haven't cranked this hard in a long, long time, especially with a finish that dropped into 2:00/500m territory.

I ended up taking a nap on the couch afterwards, I was so spent.

Splits
Distance:    5000
Time:    21:28.3
Avg/500m:    02:08.8
Drag Factor:    119
Per Mile:    00:06:55

5,000m on Concept2 Model D, 22:15.3, 9 JUL 19, Fort Belvoir, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at 10 AM (14) Jul 09     79.0 (26.1)     66.2 (19.0)     30.09 (1018)     Calm

Odometer 14B: 411.0mi

Z3 high-Z4.  Average/max heart rate = no reading.

Once again, the Garmin Forerunner 235 HRM doesn't work very well, and I don't know why.  Not hard, but not easy, and a good closer to some fairly hard lifting.

Splits
Distance:    5000
Time:    22:15.3
Avg/500m:    02:13.5
Drag Factor:    120
Per Mile:    00:07:10

4.33mi, 58:52.3, 8 JUL 19, Springfield, Virginia

iThink:
Chris Stamey, "In The Dark"

WX at 8 AM (12) Jul 08 77 (25) 73 (23) 29.86 (1011) S 7 RH 88

Odometer 19: 50.3mi

Z3. Average/max heart rate = 135/160

Easy run for the benefit of the Running Partner, so controlled pace on leg 2. I was still running just shy of anaerobic threshold on some of the uphills. Leg 3 was a walk, so the times aren't really representative.

Today's iThink was an earworm that would not dislodge.  Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.83 09:20 09:20 11:14 11:14 0.83
2.93 47:07 37:48 12:54 12:32 3.76
0.57 58:52 11:45 20:37 13:36 4.33

5,000m on Concept2 Model D, 22:18.6, 7 JUL 19, Quantico, Virginia

iThink:
The Cult, "She Sells Sanctuary"
The Cure, "A Forest"

WX at  Noon (16) Jul 07     82.9 (28.3)     72.0 (22.2)     29.93 (1013)     E 3

Odometer 19: 46.0mi

Z3.  Average/max heart rate = 126/148

Easy erg, not too hard, although I'm not sure how much credence to give the wrist-mounted HRM on my Garmin Forerunner 235.  This was immediately preceded by heavy lifting, so I wasn't being too ambitious.

Splits
Distance:    5000
Time:    22:18.6
Avg/500m:    02:13.9
Drag Factor:    120
Per Mile:    00:07:11

10,000m on Concept2 Model D, 46:49.3, 4 JUL 19, Springfield, Virginia

iThink:
Turboslash, "Rush!"

WX at 10 PM (2) Jul 04     75 (24)     73 (23)     30.08 (1018)     Calm     light drizzle

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 140/146

I had inadvertently damaged my Oakley Half Jacket 2.0 XLs with some bug spray this morning.  I wouldn't have been so bent out of shape were they not the really expensive polarized glasses.  I am still on slow simmer.  I shouldn't be, but I still am.

Today's erg was a tightly controlled pace for heart rate; I was very specifically trying to crank in zone 3 and was able to hold MHR for the most part no higher than 140 for the first 3/4 of the crank, then at about 145 for the remainder.

I think I'm going to get shitty tonight, just out of catharsis more than anything else.  I also have a cold that's causing enough post-nasal drip to cause sneezing and a cough.  Fortunately, I've found my leftover cold medicine from last winter and some cough drops I salvaged from my desk when I moved out of my office.  Yay.

Splits
Distance:    10000
Time:    46:49.3
Avg/500m:    02:20.5
Drag Factor:    132
Per Mile:    00:07:32

4.62mi, 61:00, 3 JUL 19, Springfield, Virginia

iThink:
Avicii, "Heaven"

WX at 8 AM (12) Jul 03 75.2 (24.0) 73.6 (23.1) 29.9 (1012) Calm RH 94

Odometer 19: 44.0mi

Z3. Average/max heart rate = 135/154

Finally, the recovery run I needed. I was running with the Running Partner for the first time really in about eight months. So it's been a while. The road to recovery continues.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.82 10:51 10:51 13:14 13:14 0.82
1.50 30:31 19:40 13:06 13:09 2.32
1.49 51:38 21:07 14:10 13:33 3.81
0.81 61:00 09:21 11:33 13:12 4.62

8,000m on Concept2 Model D, 35:45.2, 2 JUL 19, Springfield, Virginia

iThink:
Avicii, "Heaven"

WX at 11 AM (15) Jul 02     85.5 (29.7)     67.8 (19.9)     29.92 (1013)     S 7

Odometer 19: 39.0mi

Z4.  Average/max heart rate = 153/165

First 7k hard, 1k recovery.  7k split was 31:01.  Still probably too hard for the level of effort I should've taken, but tomorrow needs to be a slow day on the road.

Splits
Distance:    8000
Time:    35:45.2
Avg/500m:    02:14.1
Drag Factor:    119
Per Mile:    00:07:12

5.0mi, 51:47, 1 JUL 19, Springfield, Virginia

iThink:
The Cure, "A Forest"

WX at 9 AM (13) Jul 01 74.8 (23.8) 56.5 (13.6) 30 (1015) NW 8 RH 52

Odometer 19: 37.8mi

Z4 high. Average/max heart rate = 160/175

Third run back on the road to recovery and the first one in a week.

I didn't intend for this to be a hard run, but there was unusual scenery and I decided to go hard. I may regret this but I was pleasantly surprised that I was able to hold what I did. Then at the end, some discretion prevailed and I slowed down.

At least the finish was marginally faster than the start. The outbound was ludicrously faster and harder than it should've been.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:55 12:55 10:46 10:46 1.20
1.29 25:48 12:53 09:59 10:22 2.49
1.29 39:02 13:14 10:15 10:19 3.78
1.22 51:48 12:46 10:28 10:22 5.00

Reflections on a Monday morning

Something I desperately wanted to say as I was leaving the last job:

And this.

4,000m on Concept2 Model D, 17:28.3, 30 JUN 19, Quantico, Virginia

iThink: none

WX at      11 AM (15) Jun 30     88.0 (31.1)     69.1 (20.6)     29.9 (1012)     NNW 15

Odometer 19: 32.8mi

Z3.  Average/max heart rate = 123/160

4km as I decided to cut it short 1km as I was introducing someone else to the erg and they stopped at 3km.  No worries, but no reason to go the full distance as I was essentially in personal trainer mode.  Last 500m or so I decided to crank harder.

This erg pulls faster than the one at home.

Splits
Distance:    4000
Time:    17:28.3
Avg/500m:    02:11.0
Drag Factor:    120
Per Mile:    00:07:02

3.93mi, 42:57, 28 JUN 19, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Letters to Cleo and Charlie Chesterman, "You Dirty Rat"

WX at 6 AM (10) Jun 25 71.8 (22.1) 70.5 (21.4) 29.8 (1009) Calm

Odometer 19: 30.8mi

Z3. Average/max heart rate = 146/171

Looking forward to the last day of the most punishing job I've ever had in the Army.

More wogging today.  The road to recovery continues, however slowly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:43 13:43 11:20 11:20 1.21
0.76 22:09 08:26 11:06 11:14 1.97
0.75 30:57 08:48 11:44 11:23 2.72
1.21 42:57 12:00 09:55 10:56 3.93

4.1mi, 43:38, 24 JUN 19, Springfield, Virginia

iThink:
The Delphines, "I Want You the Way I Want You Not How You Are"

WX at 24 05:56 Calm 10.00 Fair CLR 63 61 94% NA NA 29.90 1012.8

Odometer 19: 26.9mi

Z3 high. Average/max heart rate = 152/168

Rolling the dice with a second run in three days. Let's see how the back fares. I'd be embarrassed with the times except for the fact that I'm basically starting from scratch.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:13 13:13 10:55 10:55 1.21
0.84 21:55 08:42 10:22 10:41 2.05
0.84 31:23 09:28 11:16 10:52 2.89
1.21 43:38 12:15 10:08 10:39 4.10

4.11mi, 46:39, 22 JUN 19, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 11 AM (15) Jun 22 75.9 (24.4) 53.1 (11.7) 30.02 (1016) NW 9 RH 44

Odometer 19: 22.8mi

Z3. Average/max heart rate = 153/173

First run since April 25. I'm going out on a limb and trying this as the back was feeling better and I was going to go easy. So I did, in the hopes I'm not getting crippling back pain in the future. I don't really care what pace I was going so long as I got one in.

It also didn't help that the basement was flooded last week and I haven't done any cardio in over a week.  It has been not great.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:21 13:21 11:08 11:08 1.20
0.84 22:38 09:17 11:03 11:06 2.04
0.84 32:44 10:06 12:02 11:22 2.88
1.22 46:39 13:55 11:25 11:23 4.10

10,000m on Concept2 Model D, 44:18.6, 15 JUN 19, Quantico, Virginia

iThink:
The Alarm, "Strength"
Iron Maiden, "Aces High"

WX at      Noon (16) Jun 15     79.0 (26.1)     53.1 (11.7)     30.14 (1020)     SW 12

Odometer 14B: 411.0mi

Z3-Z4 finish.  Average/max heart rate = no reading

First cardio work all week.  It has fucking sucked that goddamn bad.

Splits
Distance:    10000
Time:    44:18.6
Avg/500m:    02:12.9
Drag Factor:    121
Per Mile:    00:07:08

15,000m on Concept2 Model D, 1:08:32.9, 8 JUN 19, Springfield, Virginia

iThink: None

WX at      4 PM (20) Jun 08     81.3 (27.4)     61.3 (16.3)     30.07 (1018)     SE 12

Odometer 14B: 411.0mi

Z3 start, Z5 finish.  Average/max heart rate = 149/177

Easy start but surprisingly hard finish as I was watching 'The History of Time Travel' on Amazon Prime while I was erging.  The end credits turned into a hard pull to finish before they concluded.

Splits
Distance:    15000
Time:    1:08:32.9
Avg/500m:    02:17.1
Drag Factor:    132
Per Mile:    00:07:21

10,000m on Concept2 Model D, 47:09.0, 5 JUN 19, Springfield, Virginia

iThink:
Green Day, "Holiday"
Journey, "Don't Stop Believing"

WX at 6 AM (10) Jun 05     63.0 (17.2)     54.5 (12.5)     29.97 (1014)     Calm

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 142/150

I was deliberately controlling pace and stroke to stay below anaerobic threshold.  I touched 150bpm just for an instant.  The objective today was to burn lard, especially since I was pulling so close to last night's session.

Splits
Distance:    10000
Time:    47:09.0
Avg/500m:    02:21.5
Drag Factor:    129
Per Mile:    00:07:35

7,000m on Concept2 Model D, 31:58, 4 JUN 19, Springfield, Virginia

iThink: None.

WX at 9 PM (1) Jun 04     66.6 (19.2)     53.1 (11.7)     30.04 (1017)     SSE 5

Odometer 14B: 411.0mi

Z3 start, Z4 finish.  Average/max heart rate = 144/160

I have not done shit on the erg. And I'm starting to lard out.

No iThink as I was watching a documentary about a Marine BLT from 31 MEU in Fallujah in 2004 on Amazon Prime.

The Older Daughter just graduated from high school today and I'm still trying to come to terms with it.

I didn't feel like grinding out 10km if I'm going to reattack in less than 12 hours.

Splits
Distance:    7000
Time:    31:58.0
Avg/500m:    02:17.0
Drag Factor:    130
Per Mile:    00:07:21

10,000m on Concept2 Model D, 45:47.8, 2 JUN 19, Springfield, Virginia

iThink: None.

WX at 8 AM (12) Jun 02     68.9 (20.5)     62.8 (17.1)     29.77 (1008)     Calm RH 80

Odometer 14B: 411.0mi

Z3 start, Z5 finish.  Average/max heart rate = 143/179

First endurance work since in almost a week.  It has been that rough of a week and when I intended to do it last night, I was too exhausted.

I need to get back into endurance work but the liabilities I incur with running are a real handicap.

No iThink as I was watching college rugby Sevens this morning on the glass tit.

Splits
Distance:    10000
Time:    45:47.8
Avg/500m:    02:17.4
Drag Factor:    125
Per Mile:    00:07:22

10,000m on Concept2 Model D, 45:28.8, 28 MAY 19, Springfield, Virginia

iThink:
Veil Veil Vanish, "The Upstairs Room"

WX at 6 AM (10) May 28     71 (22)     66 (19)     29.86 (1011)     Variable 6

Odometer 14B: 411.0mi

Z3 start, Z4 finish.  Average/max heart rate = 143/179

Wasn't sure how I was going to feel today, so got at it for an easy start and then picked it up.  I was targeting a finish time of 45:45, but then realized 45:30 was in reach, so I decided to turn on the gas at the end.

The iThink I attribute to my listening to the original song by the Cure more or less nonstop for a few weeks when I was in high school.


Splits
Distance:    10000
Time:    45:28.8
Avg/500m:    02:16.4
Drag Factor:    119
Per Mile:    00:07:19

15,000m on Concept2 Model D, 1:08:58.1, 25 MAY 19, Springfield, Virginia

iThink: None

WX at      9 PM (1) May 24     77 (25)     53 (12)     30.07 (1018)     NNW 7 RH 44

Odometer 14B: 411.0mi

Z3 start, Z5 finish.  Average/max heart rate = 146/176

Watching 2d and 3d quarters of Virginia-Duke in the NCAA Division I lacrosse semifinals.  Hoos were starting to wake up by the end of the 3d quarter.

I was starting to crank negative splits, and then I decided to go all out at the finish.  As in 1:46/500m kind of all out, which I haven't done in a long time.

Today marks the beginning of my 25th year on active duty.

Splits
Distance:    15000
Time:    1:08:58.1
Avg/500m:    02:17.9
Drag Factor:    120
Per Mile:    00:07:24

10,000m on Concept2 Model D, 45:57.4, 20 MAY 19, Springfield, Virginia

iThink: None

WX at      6 AM (10) May 20     73.8 (23.2)     63.7 (17.6)     29.89 (1012)     Calm RH 70

Odometer 14B: 411.0mi

Z3 start to Z5 finish.  Average/max heart rate = 146/176

Was watching parts of the Army-Penn first round game but I told myself I'll watch until Army scores.  It took until a bit into the second quarter for them to get one in.

After that, I started concentrating on speed, although I didn't think I had it in me to get in under 46 minutes until I really turned on the jets.  All negative splits today!

Splits
Distance:    10000
Time:    45:57.4
Avg/500m:    02:17.9
Drag Factor:    118
Per Mile:    00:07:24

15,000m on Concept2 Model D, 69:26.8, 18 MAY 19, Springfield, Virginia

iThink: none

WX at      3 PM (19) May 18     79.9 (26.6)     66.6 (19.2)     29.97 (1014)     ESE 3 RH 63

Odometer 14B: 411.0mi

Z3, Z4 hard finish.  Average/max heart rate = 150/173

Watching the last half of the Virginia-Maryland game.  Pretty controversial goal to tie it up in the end, but the Hoos advance, and they're the team I hope win it this year.

I have been too tired to get at it in the mornings, which is why I put in 15km this afternoon.

Negative splits the entire way through, which makes me pretty happy.

Splits
Distance:    15000
Time:    1:09:26.8
Avg/500m:    02:18.9
Drag Factor:    120
Per Mile:    00:07:27

10,000m on Concept2 Model D, 45:56.0, 13 MAY 19, Springfield, Virginia

iThink:
John Williams, "The Mission"

WX at 6 AM (10) May 15     45.7 (7.6)     42.1 (5.6)     29.96 (1014)     NW 6 RH 87

Odometer 14B: 411.0mi

Z3 with Z4 high finish.  Average/max heart rate = 141/169

Another great running day wasted because it hurts too much to run.

Watching the second half of Richmond-Duke on demand.  My back was tired but I've been inconsistent about doing mobility work beyond foam roller.

This was better than nothing, that's for sure.  Better than I really expected, but I also recognize my times are slower when I'm distracted from the TV versus concentrating on tempo and technique.

The iThink was a bit unexpected but can't argue with the choice.

Splits
Distance:    10000
Time:    45:56.0
Avg/500m:    02:17.8
Drag Factor:    118
Per Mile:    00:07:24

10,000m on Concept2 Model D, 45:55.1, 13 MAY 19, Springfield, Virginia

iThink:
Duran Duran, "The Chauffeur"

WX at 6 AM (10) May 13     50.0 (10.0)     46.9 (8.3)     29.8 (1009)     ENE 8 RH 89

Odometer 14B: 411.0mi

Z3 with Z4 finish.  Average/max heart rate = 140/163

I'm a bit irritated at my inability to get out and run given the temperatures lately, but I'm having to trade off running so I don't suffer from chronic back pain the rest of the day.  This sucks.

Watching the first half of Richmond-Duke on demand after watching Hopkins blow it big time against Notre Dame last night.  I was hoping a different Hopkins team came off the bus to Arlotta Stadium in South Bend, but apparently, not to be.  Hard to dig out of a 6-1 deficit in the first quarter.

Strong finish relative to how the start went, but once finishing under 46 minutes was in sight, I decided to hit it.  I wasn't getting much off the line at the outset, though.

Today's iThink was also a throwback to when one of my cousins visited as she wanted to watch the Duran Duran documentary Sing Blue Silver on tape.  It's also coming after visiting my hometown for the first real time in a while on Saturday.





Splits
Distance:    10000
Time:    45:55.1
Avg/500m:    02:17.8
Drag Factor:    114
Per Mile:    00:07:23

8,000m on Concept2 Model D, 36:35.1, 11 MAY 19, Springfield, Virginia

iThink: none.

WX at 10 AM (14) May 11     66.0 (18.9)     55.0 (12.8)     30.07 (1018)     N 12 

Odometer 14B: 411.0mi

Z3 first half, Z4 second half.  Average/max heart rate = 144/165

Cut short as I'm pressed for time, but watching the first half of Navy-High Point women's game while on the erg.

I haven't been good about getting on it and I need to be more disciplined, but if I think I'm getting it done at the end of the day, I'm sadly mistaken. 

Second half was more promising.


I'd like to get back to running, but not if it's going to trigger chronic back pain bad enough for me to binge out on painkillers.

Splits
Distance:    8000
Time:    36:35.1
1st half:    18:36.0
2nd half: 17:59.0
Avg/500m:    02:17.2
Drag Factor:    118
Per Mile:    00:07:22

10,000m on Concept2 Model D, 45:52.7, 8 MAY 19, Springfield, Virginia

iThink: none

WX at 6 AM (10) May 08     60.6 (15.9)     58.6 (14.8)     30.11 (1019)     Calm RH 93

Odometer 14B: 411.0mi

Z3 high-Z4.  Average/max heart rate = 146/163

Was watching the first half of the Yale-Penn Ivy League lacrosse championship on demand; 10km is about just long enough to get through msot of one half if I skip through commercials.

The days I have traction, like two days ago, I need to have done this before going in because I feel so out of sorts after getting stretched out.

Splits
Distance:    10000
Time:    45:52.7
Avg/500m:    02:17.6
Drag Factor:    119
Per Mile:    00:07:23

8,000m on Concept2 Model D, 35:45, 3 MAY 19, Springfield, Virginia

iThink:
Journey, "Remember Me"

WX at 6 AM (10) May 03     59 (15)     59 (15)     30.02 (1016)     Calm     mist

Odometer 14B: 411.0mi

Z3 high-Z4.  Average/max heart rate = 148/166

Wasn't sure how I was going to feel, but it had been a few days and I was taking it easy deliberately after traction.  Still, I need to get endurance work in to burn lard, and this is it.

This was pleasantly faster than I expected.

Splits
Distance:    8000
Time:    35:45.3
Avg/500m:    02:14.1
Drag Factor:    116
Per Mile:    00:07:12

10,000m on Concept2 Model D, 46:18.7, 29 APR 19, Springfield, Virginia

iThink: None

WX at      10 PM (2) Apr 29     55 (13)     50 (10)     30.23 (1023)     SSE 6 RH 81

Odometer 14B: 411.0mi

Z3 high.  Average/max heart rate = 138/154

I was watching the first half of the North Carolina-Syracuse game in the play-in round of the ACC lacrosse championship.  My distance vision is starting to go, unfortunately.

On the bright side, I was cranking negative splits all the way to the end.  I did not by any stretch expect to be cranking 2:15/500m on a day that I planned to go easier.  Good deal.

Splits
Distance:    10000
Time:    46:18.7
Avg/500m:    02:18.9
Drag Factor:    116
Per Mile:    00:07:27

10,000m on Concept2 Model D, 44:57.5, 27 APR 19, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
Ultimate Fakebook, "Record Release Party"

WX at 2 PM (18) Apr 27     69 (21)     26 (-3)     29.75 (1007)     WNW 13G26 RH 19

Odometer 14B: 411.0mi

Z4.  Average/max heart rate = 151/168

First endurance work since last week.  When I run, my back hurts like hell.  I'm hoping rowing won't aggravate my back.

First half was hard, but second half I got some surprising speed at the back half.

Splits
Distance:    5000
Time:    22:16.5

Distance:    10000
Time:    44:57.5
Avg/500m:    02:14.9
Drag Factor:    115
Per Mile:    00:07:14

3.03mi, 30:52, 25 APR 19, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 6 AM (10) Apr 25 56.7 (13.7) 50.2 (10.1) 29.9 (1012) Calm RH 78

Odometer 19: 16.7mi

Z3. Average/max heart rate = 149/165

Lots of mobility work to offset the back pain I've been feeling most of the last few weeks. I hope it works, but it's cutting into my running.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.03 10:12 30:52 10:12 10:12 3.03

4.11mi, 40:08, 23 APR 19, Springfield, Virginia

iThink:
The Goo Goo Dolls, "Stop The World"
Journey, "Still They Ride"

WX at 6 AM (10) Apr 23 46.6 (8.1) 45.0 (7.2) 30.06 (1017) Calm RH 94

Odometer 19: 13.6mi

Z3. Average/max heart rate = 149/165

Only got 4 hours of sleep but forced myself to get at it this morning. I can't afford to bag it much longer as I'm starting to lard out. The iThinks this morning were throwbacks to the mid 1990s and early 1980s respectively, although I'm not sure where the Journey song came from.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:01 12:01 10:01 10:01 1.20
0.85 20:12 08:10 09:37 09:51 2.05
0.85 29:07 08:55 10:30 10:03 2.90
1.21 40:08 11:01 09:06 09:46 4.11

3.03mi, 35:09, 19 APR 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"

WX at 6 AM (10) Apr 19 67.1 (19.5) 59.2 (15.1) 29.76 (1007) SSE 8 RH 75

Odometer 19: 9.5mi

Z2. Average/max heart rate = 136/151

Exhausted all week and only rowed once aside from this. I need to figure out how to get some energy back as I am more or less out of gas all the time. I had to force myself to get up and do this lest I go the entire week without running.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.03 35:09 35:09 11:36 11:36 3.03

10,000m on Concept2 Model D, 46:18.1, 16 APR 19, Springfield, Virginia

iThink:
None as I was watching the first half of UMass-Towson on Lax Sports Network.

WX at 10 PM (2) Apr 15     49.5 (9.7)     28.4 (-2.0)     30.02 (1016)     W 10 RH 43

Odometer 14B: 411.0mi

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

Not a great erg, but I should preface that I haven't been on it in a while.  Maybe I need to start getting back on it again so I have some resistance work to offset the running.  Also, it might help with more general weight-bearing work for the back, since the rehab workouts seem to have a side effect of reducing residual pain.

The hard part of watching lacrosse games on the erg is the amount of background noise the Concept2 generates.  I don't want to crank up the volume too much at this hour.

Splits
Distance:    10000
Time:    46:18.1
Avg/500m:    02:18.9
Drag Factor:    114
Per Mile:    00:07:27

5.35mi, 55:51, 13 APR 19, Springfield, Virginia

iThink:
Some very uncharacteristic song that I forgot after returning
Chris Roe, "The Fastest Men on Earth"

WX at 11 AM (15) Apr 13 70.0 (21.1) 63.0 (17.2) 30.11 (1019) ENE 6 RH 79

Odometer 18B: 355.4mi

Z3 high. Average/max heart rate = 151/169

Hard slow run as I haven't run except maybe once in the last week. This past week was utterly exhausting at work and I am completely crispy toast. Today was also a bit warmer and more humid, so I had to work harder.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:52 12:52 10:38 10:38 1.21
1.30 26:45 13:53 10:41 10:39 2.51
1.63 43:56 17:11 10:32 10:37 4.14
1.21 55:51 11:55 09:51 10:26 5.35

4.56mi, 46:36, 9 APR 19, Springfield, Virginia

iThink:
Johns Hopkins Pep Band playing Green Day, "Holiday"

WX at 6 AM (10) Apr 09 59 (15) 57 (14) 29.7 (1005) Calm mist RH 93

Odometer 18B: 350.0mi

Z3. Average/max heart rate = 147/164

First run in a while, at least post-PT test. Man, I am tired, and this was not a fast run. Fortunately, it didn't have to be.

Re: iThink, I'm still having post-Homecoming band afterglow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 12:28 12:28 10:28 10:28 1.19
1.08 23:14 10:47 09:59 10:14 2.27
1.08 34:46 11:32 10:41 10:23 3.35
1.21 46:36 11:50 09:47 10:13 4.56

Record APFT, 286 points, 4 APR 19, Arlington, VA

iThink: Bob Mould, "I Fought"

WX at 7 AM (11) Apr 04 48.0 (8.9) 37.0 (2.8) 30.41 (1029) Calm

Odometer 19: 6.5mi

Z4 high.  Average/Max heart rate = no reading

I'm pretty sure I wouldn't have done anywhere close to what I ran last year, given my bad back, but I definitely exceeded expectations on this test.  Body fat percentage was well within tolerances, so it's all good.

Splits:
Pushups: 67
Situps: 75
2MR: 15:47

4.10mi, 41:47, 31 MAR 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"

WX at N7 PM (23) Mar 31 50.0 (10.0) 22.6 (-5.2) 29.97 (1014) NW 21H32 RH 33

Odometer 19: 4.1mi

Z3. Average/max heart rate = 148/159

Recovery run today, but also breaking in new shoes. Going back to New Balance 880s after the Asics Gel-Cumulus 20s I had. I'll phase in the new shoes, as I have some time left on the old ones, but I needed an easy shift after yesterday's harder run. It's all downshift until the PT test on Thursday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 12:46 12:46 10:44 10:44 1.19
0.85 21:11 08:26 09:55 10:23 2.04
0.85 30:14 09:03 10:38 10:28 2.89
1.21 41:47 11:33 09:33 10:11 4.10

6.04mi, 58:52, 30 MAR 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"

WX at Noon (16) Mar 30 66.9 (19.4) 42.4 (5.8) 29.99 (1015) SE 6 RH 40

Odometer 18B: 345.5mi

Z4. Average/max heart rate = 157/172

Today was tough! What I wasn't prepared for was a temperature 30F above what I've been used to running the last few weeks. Add the sun to that and I ran somewhat inconsistent pace, but still better than what I might've expected otherwise. I can't argue based on the splits.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 11:46 11:46 09:43 09:43 1.21
2.34 34:31 22:46 09:44 09:43 3.55
1.28 47:23 12:52 10:03 09:49 4.83
1.21 58:52 11:28 09:29 09:45 6.04

5.46mi, 53:56, 28 MAR 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"

WX at 6 AM (10) Mar 28 29.1 (-1.6) 26.2 (-3.2) 30.44 (1030) Calm RH 88

Odometer 18B: 339.5mi

Z3 high. Average/max heart rate = 150/166

I did not want to sally forth, as I'm tired. My job has been crushing me into the ground and home is not great. I got at it, but my heart is empty.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:05 12:05 10:04 10:04 1.20
1.29 24:54 12:49 09:56 10:00 2.49
1.65 41:26 16:32 10:01 10:01 4.14
1.32 53:56 12:30 09:28 09:53 5.46

4.85mi, 51:08, 26 MAR 19, Springfield, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 6 AM (10) Mar 26 42.6 (5.9) 28.4 (-2.0) 30.15 (1020) N 7 RH 56

Odometer 18B: 333.8mi

Z3. Average/max heart rate = 145/164

Slow run, partly out of being tired, partly because I didn't completely purge myself before rolling out and there aren't any places to go along the way. Oops.

It was surprisingly breezy today, so in spite of the temperature, snivel gear was warranted.

Today's iThink is sadly appropriate to my life right now.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:43 12:43 10:30 10:30 1.21
1.29 26:15 13:32 10:30 10:30 2.50
1.29 39:35 13:21 10:21 10:27 3.79
1.06 51:08 11:32 10:53 10:32 4.85