8.03mi, 83:07, 28 APR 20, Springfield, Virginia

iThink:
Death Cab For Cutie, "Brothers on a Hotel Bed"
Sugarcult, "Dead Living"

WX at 7 PM (23) Apr 28 52.0 (11.1) 47.8 (8.8) 30.1 (1019) ESE 3 RH 85

Odometer 20: 116.1mi

Z3 first half, Z4 second half. Average/max heart rate = 149/160

Tonight's run was sort of inauspicious at first, but it was pretty good at the end. Gritty start, but I actually felt all right, and by the end, I was pushing harder to try to get a little better running efficiency in. It is encouraging that Max VO2 is holding steady so I'm not overtraining, it seems, but this is all base mileage to rebuild what I've lost over the last year.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 18:58 18:58 10:29 10:29 1.81
0.86 28:04 09:06 10:35 10:31 2.67
1.28 41:17 13:13 10:19 10:27 3.95
0.99 51:28 10:11 10:17 10:25 4.94
1.73 69:56 18:28 10:40 10:29 6.67
1.34 83:08 13:12 09:51 10:23 8.01

5.1mi, 57:19.1, 27 APR 20, Springfield, Virginia

iThink:
Death Cab For Cutie, "60 & Punk"

WX at 9 PM (1) Apr 27 45.9 (7.7) 40.3 (4.6) 30.11 (1019) Calm RH 80

Odometer 19B: 244.5mi

Z3. Average/max heart rate = 137/153

Tonight's run was after it had gotten dark, and it was pleasantly cool - good weather had I wanted to go hard, which I categorically did not want to do. The absence of traffic, whether pedestrian or vehicular, was haunting, and maybe it was appropriate that something as haunting as "60 & Punk" stuck in tonight's easy five.

The last time I had felt something like that was driving through the streets of Sturbridge, Massachusetts in 1998, late in the evening.  It was lit mostly by the orangeish glow of the streetlights, but it had the same silent quality.  It was perhaps appropriate that Tommy Keene's "Silent Town" was playing on my car CD player at the time.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:54 13:54 11:35 11:35 1.20
1.34 28:35 14:40 10:57 11:15 2.54
1.35 43:58 15:23 11:24 11:18 3.89
1.22 57:19 13:21 10:57 11:13 5.11

10,000m on Concept2 Model D, 46:20.1, 26 APR 20, Springfield, Virginia

iThink: none as I was watching Ghost in the Shell 2045

WX at      10 PM (2) Apr 26     55 (13)     51 (11)     29.75 (1007)     NW 3     light rain

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 139/151

Not a hard erg, but not an easy one.  I could feel a little bit of tension around my left arm and I need to be careful about how I work it because I don't want to exacerbate my tendonitis.

On the other hand, I needed to get something in and I wasn't going to run today.

Ghost in the Shell 2045 isn't half bad if I account for it being written by Japanese dudes who might have a somewhat stylized view of what passes for American culture.

Splits
Distance:    10000
Time:    46:20.1
Avg/500m:    02:19.0
Drag Factor:    119
Per Mile:    00:07:27

5.07mi, 57:30, 25 APR 20, Springfield, Virginia

iThink:
Death Cab for Cutie, "Brothers On A Hotel Bed"
"Have You Heard of the 173rd"

WX at 7 PM (23) Apr 25 58.5 (14.7) 50.9 (10.5) 29.98 (1015) SSE 6 RH 75

Odometer 19B: 239.4mi

Z3. Average/max heart rate = 142/154

Five miles of easy recovery run. The goal was to stay below anaerobic threshold, and I was largely successful, although I was pretty close on some of the uphills.

I was thinking of the Levellers' "The Recruiting Sergeant," but I couldn't remember it, so I thought of a different song by actual veterans of the Afghanistan campaign. 

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:29 13:29 11:14 11:14 1.20
1.33 28:50 15:20 11:32 11:24 2.53
1.33 44:23 15:33 11:42 11:30 3.86
1.21 57:30 13:07 10:50 11:20 5.07

7.5mi, 77:43, 24 APR 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 8 PM (0) Apr 24 56.7 (13.7) 48.0 (8.9) 29.81 (1009) N 5 RH 72

Odometer 20: 108.1mi

Z4. Average/max heart rate = 154/169

First run in two days, not intended to be hard, but certainly not easy. Right knee still hurts. I'm stretching it after the runs, but it still doesn't feel great. I am, however, starting to get gradually faster. My max VO2 has increased and stayed there, which is an indicator that my aerobic fitness is improving; I'd like to drop some more weight, but I'm also not eating as much as I used to. That's helpful for different reasons, not the least of which is that I've got a little more control over my schedule lately.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 15:26 15:26 10:26 10:26 1.48
1.28 28:50 13:24 10:28 10:27 2.76
1.40 43:59 15:09 10:50 10:34 4.16
1.74 62:07 18:07 10:25 10:32 5.90
1.59 77:43 15:36 09:49 10:23 7.49

8.5mi, 85:06, 22 APR 20, Springfield, Virginia

iThink:
The Northern Pikes, "Wait For Me"
The Connells, "Fun & Games"

WX at 7 PM (23) Apr 22 61.0 (16.1) 22.8 (-5.1) 29.96 (1014) NW 9 RH 22

Odometer 19B: 234.3mi

Z4. Average/max heart rate = 154/169

First run in a few days, and man did it feel surprisingly good. The first two miles were an indicator, and while I settled into positive splits, overall, the finish was respectable for how I've done so far. 8.5mi in 85:06 I'll take.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.97 18:55 18:55 09:36 09:36 1.97
0.69 26:13 07:18 10:34 09:51 2.66
1.29 38:57 12:44 09:52 09:52 3.95
1.44 54:04 15:07 10:30 10:02 5.39
1.75 71:56 17:51 10:12 10:04 7.14
1.36 85:06 13:11 09:41 10:01 8.50

8.69mi, 89:10, 19 APR 20, Springfield, Virginia

iThink:
Shit Veterans Want to Say (AKA The Veteran's Inner Monologue)
The Lemonheads, "Tenderfoot"
Disturbed, "Land of Confusion"

WX at 4 PM (20) Apr 19 65.5 (18.6) 36.3 (2.4) 29.83 (1010) SSW 6 RH 33

Odometer 19B: 225.8mi

Z4. Average/max heart rate = 157/173

This was going to be a long run but it became a hard one as I pushed well into oxygen debt. My right knee continues to hurt so I've been shoring it up with a Cho-Pat strap, which I wore on this run. That helped, I think. In the meantime, I'm continuing to stretch it because that's pretty much the only preventive thing I can do with it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 18:17 18:17 10:03 10:03 1.82
1.13 30:11 11:53 10:31 10:14 2.95
1.29 43:06 12:55 10:01 10:10 4.24
1.48 58:59 15:53 10:44 10:19 5.72
1.74 76:50 17:51 10:16 10:18 7.46
1.23 89:10 12:21 10:02 10:16 8.69

10,000m on Concept2 Model D, 45:45.5, 18 APR 20, Springfield, Virginia

iThink:
None as I was watching Altered Carbon.

WX at      11 PM (3) Apr 18     38.1 (3.4)     32.2 (0.1)     30 (1015)     Calm

Odometer 14B: 411.0mi

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

Not a hard row, but I needed to get something in since I didn't run today.  My right knee is starting to hurt some more, so I need to probably get it checked out when I get a chance.

Tinkering a bit with drag factor, going back to my usual drag factor of about 120 was a slower start, but I thought it gave better momentum at the end.  I get more tired pulling heavier drag factors, but depending on length, it may be worth the extra return on the drive.

Splits
Distance:    10000
Time:    45:45.5
Avg/500m:    02:17.3
Drag Factor:    119
Per Mile:    00:07:22

6.1mi, 62:15, 17 APR 20, Springfield, Virginia

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

WX at 9 PM (1) Apr 17 54.7 (12.6) 42.3 (5.7) 29.93 (1013) Calm RH 63

Odometer 19B: 217.1mi

Z3. Average/max heart rate = 146/163

First run in almost a week. Not too hard, but not easy either. Right kneecap still hurts, so I'll have to more conscientious about stretching.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:15 12:15 10:13 10:13 1.20
1.85 31:24 19:09 10:21 10:18 3.05
1.66 48:50 17:26 10:30 10:22 4.71
1.38 62:15 13:25 09:43 10:13 6.09

10,000m on Concept2 Model D, 44:55.6, 15 APR 20, Springfield, Virginia

iThink:
Nothing as I was watching Altered Carbon

WX at 10 PM (2) Apr 15     39.6 (4.2)     31.6 (-0.2)     30.03 (1016)     Calm

Odometer 14B: 411.0mi

Z3-Z4.  Average/max heart rate = 141/156

Back at work, but unable to break during the day.  That means a long workday, which is made harder when getting micromanaged.  I'm usually tired at the end of the day; I often get back home just in time for everyone else to eat, when I'd rather run.

This was done at a substantially higher drag factor than usual, but maybe that was actually useful.  I haven't rowed at a much higher damper than that, but I might try shorter rows at higher intensity to see how I feel.

I also hit 200lbs on the scale, so I needed to do this.

Splits
Distance:    10000
Time:    44:55.6
Avg/500m:    02:14.8
Drag Factor:    137
Per Mile:    00:07:14

7.01mi, 79:13, 12 APR 20, Springfield, Virginia

iThink:
Bill Conti, "Runaway"
Game Theory, "Last Day That We're Young"

WX at 9 PM (1) Apr 12 59.5 (15.3) 57.2 (14.0) 29.98 (1015) Calm light rain RH 91

Odometer 20: 99.6mi

Z3. Average/max heart rate = 142/153

Easy run, but made easier since I had some nagging pain in my right knee. Tomorrow needs to be a rest day but the pain in the right knee is not good. I'll stretch out the hip flexors and quads when I get a chance tonight.

First iThink was a throwback to my elementary school years when I had an LP of Bill Conti's score to the James Bond film For Your Eyes Only. The second was a realization that I turn 48 tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.91 21:10 21:10 11:05 11:05 1.91
0.74 29:47 08:37 11:39 11:14 2.65
1.29 44:11 14:24 11:10 11:13 3.94
1.66 63:38 19:27 11:43 11:22 5.60
1.41 79:13 15:35 11:03 11:18 7.01

7.98mi, 82:49, 11 APR 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 3 PM (19) Apr 11 58.5 (14.7) 24.6 (-4.1) 29.98 (1015) W 9 RH 26

Odometer 19B: 211.0mi

Z3 high-Z4 low. Average/max heart rate = 152/169

Today was the first day back back at it after two days off. Today's weather was gorgeous, as good running weather as there is. What was not gorgeous was the number of sheeple who were too fucking stupid or ignorant to maintain proper spacing. This is the last time I think I'm running trails for a while because, as is often validated, there are a lot of dumb motherfuckers outside.

It is also possible that I may be one of those dumb motherfuckers too.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.41 14:34 14:34 10:20 10:20 1.41
1.83 33:21 18:46 10:16 10:18 3.24
1.28 46:04 12:43 09:56 10:12 4.52
1.29 60:03 13:59 10:51 10:20 5.81
2.17 82:50 22:46 10:30 10:23 7.98

5.01mi, 55:25, 8 APR 20, Springfield, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2
Emerson Hart, "Generation"

WX at 8 PM (0) Apr 08 72.0 (22.2) 48.9 (9.4) 29.61 (1002) NNW 3 RH 44

Odometer 20: 92.6mi

Z3. Average/max heart rate = 143/156

Another easy run but my hip flexors and quads still hurt. I'll hit it again on the body armor squats but my knees are also feeling it, so tomorrow is going to be a rest day. Still, better than doing nothing but eating.

The Emerson Hart song was a throwback to 2005 also, albeit a lot different than Limp Bizkit from yesterday.

I'm having to be more careful about spacing outside given the COVID-19 threat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:54 13:54 11:30 11:30 1.21
1.29 28:09 14:15 11:03 11:16 2.50
1.29 42:43 14:34 11:17 11:16 3.79
1.22 55:25 12:41 10:24 11:04 5.01

5.02mi, 59:19, 7 APR 20, Springfield, Virginia

iThink:
Limp Bizkit feat. DMX, Redman & Method Man, "Rollin'" (Urban Assault Vehicle Mix)
Ice-T, "Body Count"

WX at 9 PM (1) Apr 07 58.6 (14.8) 55.9 (13.3) 29.76 (1007) SE 3 RH 90

Odometer 19B: 203.0mi

Z3 recovery. Average/max heart rate = 140/150

Easy run based on how I felt after yesterday's hard run. I need to roll out my legs and back and stretch out hip flexors or I will pay dearly tomorrow.

I haven't revisited the first iThink since, really about 2006.  I have my reasons for bringing up something so nihilistic in its tone, but I wasn't in any mood (or condition) to run hard.  That was a surprisingly easy take on the song, but it worked.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:32 14:32 12:01 12:01 1.21
1.29 29:44 15:12 11:47 11:54 2.50
1.28 45:07 15:23 12:01 11:56 3.78
1.24 59:19 14:12 11:27 11:49 5.02

6.51mi, 64:20, 6 APR 20, Springfield, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2
Bob Mould, "I Fought"

WX at 7 PM (23) Apr 06 69.3 (20.7) 23.9 (-4.5) 29.99 (1015) NNW 5 RH 17

Odometer 19B: 198.0mi

Z4. Average/max heart rate = 154/165

Max VO2 increased to 43 today. Today was a hard, hard run, and the uphills were a crushing indicator of "you have much work to do before returning to combat speed." Still, raising Max VO2 was the goal, although my knees were hurting, which meant that my hip flexors and quads need to be stretched out tonight. A major factor in the knee pain was that I did 70 body armor squats earlier today, and my complete frag vest ensemble taps out at 40lbs. That's the first squats I've done in a while, and I needed to be careful to form.

Still, the weather is as good as it could possibly get, so I needed to get at it, and I did.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:22 12:22 10:14 10:14 1.21
1.29 24:52 12:30 09:41 09:57 2.50
1.01 34:39 09:47 09:41 09:52 3.51
1.75 52:30 17:50 10:12 09:59 5.26
1.25 64:20 11:50 09:28 09:53 6.51

5.03mi, 56:37, 5 APR 20, Springfield, Virginia

iThink:
that dog., "Bird on a Wire"

WX at 8 PM (0) Apr 05 64.2 (17.9) 46.8 (8.2) 30 (1015) Calm RH 51

Odometer 20: 87.6mi

Z3. Average/max heart rate = 143/155

Easy recovery run. My back is starting to hurt but I hit it with the foam roller today and that appears to have helped. Easy running, mostly lard expenditure.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:59 13:59 11:39 11:39 1.20
1.29 28:16 14:17 11:04 11:21 2.49
1.30 43:02 14:47 11:22 11:21 3.79
1.24 56:37 13:34 10:57 11:15 5.03

8.02mi, 89:05, 4 APR 20, Springfield, Virginia

iThink:
Turboslash, "Rush!"

WX at 4 PM (20) Apr 04 59.4 (15.2) 42.3 (5.7) 30 (1015) E 3 RH 53

Odometer 19B: 191.5mi

Z3. Average/max heart rate = 143/156

Long slow distance, a deliberately paced, very disciplined run at just under anaerobic threshold. Goal was to burn as much lard as possible and try to raise max VO2, which did increase by 1 to 42. What I didn't realize was that running hard and slow lowers max VO2. This run was all to build base.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.40 16:07 16:07 11:30 11:30 1.40
1.62 35:11 19:04 11:46 11:39 3.02
0.98 46:11 11:00 11:13 11:33 4.00
0.97 56:57 10:47 11:07 11:28 4.97
1.63 73:46 16:49 10:19 11:11 6.60
1.42 89:05 15:19 10:47 11:06 8.02

7.15mi, 71:15, 2 APR 20, Springfield, Virginia

iThink:
Ultimate Fakebook, "Manhattan, KS"
Suicidal Tendencies, "Memories of Tomorrow"

WX at 7 PM (23) Apr 02 61.7 (16.5) 27.3 (-2.6) 29.79 (1008) NW 22G26 RH 26

Odometer 19B: 183.5mi

Z4. Average/max heart rate = 157/167

I jackrabbited my start and the positive splits around the end are proof. But the weather was nice and I'm glad I got at it. Max VO2 obstinately refuses to improve.

Tomorrow MUST be an easy recovery run after today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:42 11:42 09:45 09:45 1.20
1.29 24:10 12:28 09:40 09:42 2.49
1.43 38:44 14:34 10:11 09:53 3.92
1.74 56:48 18:04 10:23 10:02 5.66
1.49 71:15 14:26 09:41 09:58 7.15