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