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