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.