9.12mi, 1:40:20, 31 MAY 20, Springfield, Virginia

iThink:
Ultimate Fakebook, "Manhattan KS"
The Cure, "A Forest"

WX at 11 PM (3) May 31 65.1 (18.4) 35.2 (1.8) 30.17 (1021) NW 6 RH 32

Odometer 20: 166.4mi

Z4 just above threshold. Average/max heart rate = 147/158

Against my better judgment, I decided to go for a long run. Weather like this at the end of May is virtually unheard of so I couldn't pass it up.

Not LSD per se, but at least long distance to burn lard. That's fine although the skin on my right foot is starting to crack, so I need to moisturize it and wear socks to bed to soften the skin. It was definitely starting to hurt, and that's inopportune, but given as much mileage as I've been hitting, it's almost inevitable.

Splits

SGMT  AGGRG SEGMT PERMI AVGPC DIST
1.81  19:48 19:48 10:57 10:57 1.81
1.03  31:26 11:37 11:17 11:04 2.84
2.11  53:54 22:28 10:39 10:53 4.95
1.14  66:59 13:05 11:29 11:00 6.09
1.66  85:36 18:37 11:13 11:03 7.75
1.37 100:20 14:44 10:45 11:00 9.12

6.37mi, 64:59, 30 MAY 20, Springfield, Virginia

iThink:
Sabaton, "Into the Fire"

WX at 10 PM (2) May 30 73.8 (23.2) 51.6 (10.9) 29.98 (1015) NNW 7 RH 45

Odometer 19B: 332.8mi

Z4 tempo. Average/max heart rate = 150/163

Markedly faster run than before; today was a late start but I needed to get something in and it turned into a tempo run after today being pretty warm. By the time dusk had hit it was starting to cool off fast, and it turned into a tempo run and a fast one at that by the end. I was concentrating on rapid turnover, and it was productive.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 15:20 15:20 10:18 10:18 1.49
1.54 30:51 15:30 10:04 10:11 3.03
2.13 52:31 21:40 10:10 10:11 5.16
1.21 64:59 11:29 09:29 10:03 6.37

7.01mi, 78:36, 28 MAY 20, Springfield, Virginia

iThink:
The Connells, "Logan Street"
Sugarcult, "Dead Living"

WX at 9 PM (1) May 28 73 (23) 71 (22) 30.02 (1016) ESE 3 RH 94

Odometer 20: 157.3mi

Z3. Average/max heart rate = 144/159

Seven miles of LSD. Speed kills, do LSD instead, so they say. Today was the first really warm and sticky day of the year, so easy run was warranted so I could just expend lard. I did hydrate up big time before rolling out, which is good, because I sweated up a storm.

Tomorrow is supposed to be even longer.  It is an indicator of the past month that my training volume is such that now my shortest run this week is 10km.  Two months ago I would've been hurting at that level of intensity for sure.  Now it's just a stepdown day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 20:02 20:02 11:08 11:08 1.80
0.85 29:52 09:50 11:34 11:16 2.65
1.54 46:54 17:02 11:04 11:12 4.19
1.55 64:38 17:44 11:26 11:16 5.74
1.27 78:36 13:58 11:00 11:13 7.01

7.21mi, 78:21, 27 MAY 20, Springfield, Virginia

iThink:
Mai Ligne, "Made for It"
The Connells, "Take A Bow"
Sugarcult, "Dead Living"

WX at 6 PM (22) May 27 78.6 (25.9) 65.8 (18.8) 30.13 (1020) ESE 6 RH 64

Odometer 19B: 325.4mi

Z3 high-Z4 finish. Average/max heart rate = 146/162

I was going to go long but not too long, but not too hard. My legs started tired, which are an indicator that I probably should back off a little more this week and maybe even next week, but what I didn't expect was having to take a pit stop at the 4 mile point. At that point I got back out there with a vengeance and finished fairly strong, which is a lot easier when I'm not thinking about how fast I can get back to a latrine.

It's almost time to retire these shoes.  I think I'll get another 25mi into them and then switch up.  They gave good service, although putting Dr. Scholl's inserts helped a lot too about 75mi ago.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.79 19:17 19:17 10:46 10:46 1.79
0.85 28:52 09:35 11:17 10:56 2.64
1.42 45:01 16:09 11:22 11:05 4.06
1.95 65:59 20:58 10:45 10:59 6.01
1.20 78:21 12:21 10:18 10:52 7.21

6.25mi, 65:57, 25 MAY 20, Springfield, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2
Sabaton, "Into the Fire"

WX at 10 PM (2) May 25 63.1 (17.3) 60.1 (15.6) 30.17 (1021) Calm RH 89

Odometer 20: 150.3mi

Z3 start, Z4 finish. Average/max heart rate = 147/167

Not an easy run, but not an exceedingly hard one. I started easier and then finished pretty aggressively. I felt better in the second half as I was warmed up, Hard finish, one that felt pretty good, actually.

Today was Memorial Day, and the 26th anniversary of my entry onto active duty. So I felt like getting a run in of some consequence. So I did.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:37 13:37 11:15 11:15 1.21
2.13 35:59 22:22 10:30 10:46 3.34
1.54 52:24 16:24 10:39 10:44 4.88
1.37 65:57 13:33 09:54 10:33 6.25

Roll Call

Gone, but not forgotten:

2LT Tom Witt - Fort Hood, Texas, 3 April 1995
CW2 Aaron Weaver - near Fallujah, al-Anbar governorate, Iraq, 8 January 2004
SFC Don Eacho - Ramadi, al-Anbar governorate, Iraq, 4 March 2005
CW4 Matt Lourey - Buhriz, Diyala governorate, Iraq, 27 May 2005
MAJ Matt Worrell - Yusufiyah, Baghdad governorate, Iraq, 14 May 2006
CW4 Bill Engeman - Baghdad, Baghdad governorate, Iraq, 14 May 2006
SGT Jason Swiger - Baqubah, Diyala governorate, Iraq, 25 March 2007
CPT Jon Grassbaugh - Zaganiyah, Diyala governorate, Iraq, 7 April 2007
SGT Eric Holke - Tallil, Dhi Qar governorate, Iraq, 15 July 2007
SFC Gary Vasquez - Yakchal, Helmand province, Afghanistan, 29 September 2008
MAJ Brian Mescall - Qalat, Zabul province, Afghanistan, 9 January 2009
CW4 Niall Lyons - Darreh-ye Bum, Baghdis province, Afghanistan, 26 October 2009
CPT Dan Whitten - near Forward Operating Base Sweeney, Zabul province, Afghanistan, 2 February 2010
LTC Rob Baldwin - Ayatalah, Zabul province, Afghanistan, 21 September 2010
CPT Dan Utley - Bamako, Mali, 20 April 2012
MG Harold Greene - Kabul, Kabul province, Afghanistan, 5 August 2014
SFC Matt Leggett - Kabul, Kabul province, Afghanistan, 20 August 2014
COL Joo Eun Cho - Bethesda, Maryland, 13 September 2018

7.08mi, 81:55, 22 MAY 20, Springfield, Virginia

iThink:
Dan McKie, "Tears" (Audioscape Instrumental Dub)
Above and Beyond feat. OceanLab, "On A Good Day" (Daniel Kandi remix)

WX at 8 PM (0) May 22 69.1 (20.6) 65.7 (18.7) 29.98 (1015) Calm RH 88

Odometer 19B: 318.2mi

Z3 mid. Average/max heart rate = 141/154

Easy day of LSD, partly to recover from yesterday and partly to burn lard. Not a bad run, and I was very disciplined about pacing and effort. Also, my legs were pretty tired. When it starts to warm up, I will have to swing my circadian rhythms to wake up much earlier so I can run before it gets hot. I am not looking forward to that.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 20:42 20:42 11:26 11:26 1.81
0.85 31:00 10:18 12:07 11:39 2.66
1.54 48:14 17:13 11:11 11:29 4.20
1.54 66:38 18:25 11:57 11:37 5.74
1.34 81:55 15:16 11:24 11:34 7.08

8.66mi, 87:07, 21 MAY 20, Springfield, Virginia

iThink:
Sabaton, "Into the Fire"

WX at 7 PM (23) May 21 69.1 (20.6) 55.9 (13.3) 30.22 (1023) ESE 3 RH 63

Odometer 19B: 311.1mi

Z4. Average/max heart rate = 154/167

Good hard run, after a day of rest. I was feeling like I should get at it, and did I ever get at it. Today was a pleasant burst of relative speed, and I felt pretty aggressive and ran like it too. The first split was particularly encouraging as I was running at the top end of zone 3 almost the entirety of that first segment.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 18:10 18:10 10:02 10:02 1.81
1.14 30:00 11:51 10:24 10:10 2.95
1.28 42:29 12:28 09:45 10:03 4.23
1.47 57:18 14:49 10:05 10:03 5.70
1.75 75:19 18:01 10:18 10:07 7.45
1.21 87:07 11:48 09:45 10:04 8.66

6.08mi, 64:44, 19 MAY 20, Springfield, Virginia

iThink:
Kazuki Muraoka, "Jungle" from the video game Contra
Kazuki Muraoka, "Waterfall" from the video game Contra
John Waite, "Change"

WX at 10 PM (2) May 19 58.1 (14.5) 29.1 (-1.6) 30.27 (1025) E 5 RH 32

Odometer 20: 144.1mi

Z3. Average/max heart rate = 148/164

I thought this was going to be somewhat of a recovery run, but turns out I was feeling more froggy than I thought. Smooth, very strong finish. I was pretty happy about that!

More musical throwback today, back to the 1980s. Two from the old video game Contra, and another song of similar vintage, in this case John Waite's "Change" from the film Vision Quest.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:38 13:38 11:22 11:22 1.20
0.84 22:35 08:57 10:39 11:04 2.04
1.40 37:34 14:59 10:42 10:55 3.44
1.43 53:23 15:49 11:04 10:58 4.87
1.21 64:44 11:21 09:23 10:39 6.08

5.52mi, 70:51, 18 MAY 20, Springfield, Virginia

iThink:
The Connells, "Take A Bow"
Magnapop, "Lay It Down"
Magnapop, "Free Mud"

WX at 8 PM (0) May 18 66.4 (19.1) 54.7 (12.6) 29.98 (1015) Calm RH 65

Odometer 19B: 302.5mi

Z3 low. Average/max heart rate = 134/155

Easy, easy recovery run. One that I really needed, and it's all burning lard at this level of intensity. I knew my max VO2 would take a hit, but that's not the point for this type of run. I needed to work off a little bit of lactate and soreness, and this should be a good run for that.

Today also revisited some old music I hadn't listened to in, well, forever. Like the 1990s forever.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 15:31 15:31 12:43 12:43 1.22
1.54 34:46 19:15 12:30 12:36 2.76
1.55 55:49 21:03 13:35 12:57 4.31
1.21 70:51 15:01 12:25 12:50 5.52

10.0mi, 1:43:24, 17 MAY 20, Springfield, Virginia

iThink:
Sabaton, "Into the Fire"

WX at 6 PM (22) May 17 68.0 (20.0) 57.7 (14.3) 30.12 (1019) ESE 3 RH 69

Odometer 20: 138.0mi

Z4 high. Average/max heart rate = 153/165

First three laps were unremarkable except I had to stop to go back home and hit the facilities. Last four splits I went very hard until I hit the wall just a little over a mile back. It was so promising until then, but given my long run yesterday, the reckoning was probably coming.

The last four were running hard enough to just run through the pain. It's been a little while since I've done that but today was totally a "take the pain" kind of run.  The song was absolutely appropriate to the floggerific kind of run that today became.

Splits

SGMT AGGRG  SEGMT PERMI AVGPC DIST
1.80 18:41  18:41 10:23 10:23 1.80
1.13 30:49  12:07 10:43 10:31 2.93
1.21 43:56  13:07 10:51 10:37 4.14
1.21 55:57  12:01 09:56 10:27 5.35
1.54 70:37  14:41 09:32 10:15 6.89
1.54 87:03  16:26 10:40 10:20 8.43
1.57 103:24 16:21 10:25 10:20 10.00

7.02mi, 78:54, 16 MAY 20, Springfield, Virginia

iThink:
Ultimate Fakebook, "Manhattan, KS"

WX at Noon (16) May 16 77.9 (25.5) 58.3 (14.6) 30.07 (1018) NNW 9 RH 50

Odometer 19B: 297.0mi

Z3. Average/max heart rate = 148/177

My legs were quite tired, so I decided to go longer but very slow. Today was certainly intended to be a recovery day but maybe not the rest day I anticipated. I might've benefitted from a short run yesterday but I suspect the results would've been much the same as they were today - and I need to run easy tomorrow, even if long to burn lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 16:48 16:48 11:17 11:17 1.49
1.29 31:05 14:17 11:04 11:11 2.78
1.00 42:03 10:58 10:58 11:07 3.78
1.75 62:31 20:28 11:42 11:18 5.53
1.49 78:54 16:23 11:00 11:14 7.02

8.93mi, 92:44, 14 MAY 20, Springfield, Virginia

iThink:
that dog., "Bird On A Wire"
Velocity Girl, "Finest Hour"
The Connells, "Fun & Games"
The Smiths, "There Is A Light That Never Goes Out" (sound check at the Barrowlands, Glasgow)

WX at 8 PM (0) May 14 67.5 (19.7) 57.4 (14.1) 30.08 (1018) Calm RH 70

Odometer 19B: 289.9mi

Z4 threshold. Average/max heart rate = 151/163

Not intended to be a particularly hard run, but any long run is in general pretty hard. I had occasion to watch the HBO film Taking Chase, which really reinforces my desire to never, ever, ever be a casualty notification officer. For the most part, Taking Chase is very good. The things that military observers might find at fault with the film are very niche things. This is one film where the military advisors for the film finally had enough voice where the uniforms were to standard (apart from one continuity error where air assault wings moved around on one jacket).

The goal was to run long although not necessarily slow. I can feel myself starting to get somewhat stronger, while my times aren't getting markedly faster, the distances have markedly increased. That sounds like an indicator of increased endurance versus strength, but this is a useful basis for later work since I have a solid aerobic base to work off of.

I'm not sure what prompted the iThinks today, although the last one was a throwback to running laps in Camp ISAF when I was in Afghanistan in 2014.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.79 18:13 18:13 10:11 10:11 1.79
1.14 30:15 12:01 10:33 10:19 2.93
1.29 44:01 13:47 10:41 10:26 4.22
1.46 59:22 15:21 10:31 10:27 5.68
1.75 77:35 18:12 10:24 10:26 7.43
1.50 92:44 15:10 10:07 10:23 8.93

8.62mi, 87:49, 12 MAY 20, Springfield, Virginia

iThink:
Touché Amoré, "Palm Dreams"

WX at 7 PM (23) May 12 61.9 (16.6) 24.6 (-4.1) 30.14 (1020) WNW 13G20 RH 23

Odometer 19B: 280.6mi

Z4. Average/max heart rate = 150/163

I ran until it hurt. But not so hard that I couldn't take the pain. In other words, I made sure to run into oxygen debt, but I was feeling it more in my legs than anywhere else. I'm getting faster, although today was about as ideal as it gets for running conditions, and I got enough rest after the last two days or so.

This run was coming from watching bits of a BBC Scotland play called Black Watch, which is about 1 BLACK WATCH covering the area east of Fallujah in 2004 and what it did to the troops in the unit, who came back different. It is hard to watch, so I ran hard to pay off my sins, even though they happened in a different combat zone.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 18:16 18:16 10:02 10:02 1.82
1.14 30:18 12:02 10:33 10:14 2.96
1.28 43:11 12:53 10:04 10:11 4.24
1.43 58:28 15:17 10:41 10:19 5.67
1.75 76:21 17:53 10:13 10:17 7.42
1.20 87:49 11:28 09:33 10:11 8.62

4.12mi, 49:00, 10 MAY 20, Springfield, Virginia

iThink:
Dan Latarski and Kim Nagel, title music to the 1990 computer game Stellar 7

WX at 9 PM (1) May 10 53.6 (12.0) 38.3 (3.5) 29.99 (1015) Calm RH 56

Odometer 20: 128.0mi

Z3 easy. Average/max heart rate = 138/149

Easy recovery run after yesterday's long run, and it delivered. I didn't feel like going very hard, and my max VO2 dropped commensurately, but no point in going hard two days in a row. That would be imprudent.

Today's iThink was quite unexpected, if only because I was thinking about my sophomore year in college and for some reason, the theme music from a game I played quite a bit in my freshman year figured.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 14:25 14:25 12:01 12:01 1.20
0.85 24:34 10:09 11:57 11:59 2.05
0.85 35:07 10:33 12:24 12:07 2.90
1.22 49:00 13:53 11:23 11:54 4.12

10.0mi, 1:46:16, 9 MAY 20, Springfield, Virginia

iThink:
Sabaton, "Into the Fire"
The Connells, "Fun & Games"

WX at 6 PM (22) May 09 52.0 (11.1) 21.6 (-5.8) 30.1 (1019) WNW 10G22 RH 30

Odometer 19B: 272.0mi

Z3 high-Z4. Average/max heart rate = 148/165

My max VO2 has increased back to 43 after today, probably an indicator that I'm hovering right around the 42-43 mark.

Today was going to be a long run but I didn't expect to be able to extend it to 10mi, first time a long while. I felt fine, and to honor Ahmaud Arbery, laps were checked off at 2.23mi today.

The United States is better than this, but it is astounding how unworthy some of its citizens have become of it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.23 22:48 22:48 10:13 10:13 2.23
2.23 46:38 23:50 10:41 10:27 4.46
2.23 70:46 24:08 10:50 10:35 6.69
2.23 95:01 24:15 10:52 10:39 8.92
1.08 106:16 11:15 10:25 10:38 10.00

7.78mi, 78:21, 7 MAY 20, Springfield, Virginia

iThink:
Sabaton, "Into the Fire"

WX at 7 PM (23) May 07 67.8 (19.9) 26.4 (-3.1) 29.85 (1010) WSW 6 RH 21

Odometer 20: 123.9mi

Z4 with Z5 time trial. Average/max heart rate = 157/171

First run in a few days, but the weather was as picture perfect as it could get, and I decided to squirt in a 5km time trial.

As to today's iThink, I never knew about this song until I watched the X-Wing Tribute featuring a shit-ton of awesome Rogue One X-wing footage. Damn, that is catchy.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.10 11:21 11:21 10:19 10:19 1.10
3.10 39:23 28:02 09:03 09:23 4.20
2.08 62:47 23:24 11:15 10:00 6.28
1.50 78:21 15:34 10:23 10:04 7.78

10,000m on Concept2 Model D, 44:15.0, 5 MAY 20, Springfield, Virginia

iThink: none as I was watching Ghost in the Shell: SAC_2045

WX at  9 PM (1) May 05     50 (10)     46 (8)     29.9 (1012)     Calm     light rain

Odometer 14B: 411.0mi

Z3 high-Z4.  Max heart rate = 168

First row in a while, and I was pleasantly surprised to crank at this speed.  My left arm feels better but I probably need to be more diligent about physical therapy.

It started raining and that's honestly the only reason I didn't run today.  Still, better than doing nothing but eating today.

Splits
Distance:    10000
Time:    44:15.0
Avg/500m:    02:12.8
Drag Factor:    120
Per Mile:    00:07:07

9.0mi, 97:16, 3 MAY 20, Springfield, Virginia

iThink:
Green Day, "Holiday"
Death Cab for Cutie, "60 & Punk"

WX at 4 PM (20) May 03 75.9 (24.4) 61.9 (16.6) 29.79 (1008) SSW 3 RH 61

Odometer 19B: 262.0mi

Z4. Average/max heart rate = 154/168

Relative Humidity 61 my ass...it sure as hell didn't feel like that today. Longest run I've done in a while on the warmest day so far this year. That might not have been bright, but I had a day off and I know I'm effectively getting a day off tomorrow. So long run. And I might as well make it a nice round number, so 9 miles it was.

I might regret this tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 18:18 18:18 10:07 10:07 1.81
1.14 30:33 12:15 10:45 10:21 2.95
1.29 44:26 13:53 10:46 10:29 4.24
1.45 60:36 16:10 11:09 10:39 5.69
1.74 80:38 20:03 11:31 10:51 7.43
1.57 97:16 16:38 10:36 10:48 9.00

8.52mi, 86:28, 1 MAY 20, Springfield, Virginia

iThink:
Death Cab for Cutie,"60 & Punk"
Death Cab for Cutie,"What Sarah Said"
Sisters of Mercy feat. Ofra Haza, "Temple of Love"
Death Cab for Cutie,"Summer Skin"

WX at 8 PM (0) May 01 61.0 (16.1) 41.2 (5.1) 29.86 (1011) NW 12 RH 48

Odometer 19B: 253.0mi

Z4. Average/max heart rate = 153/168

After two days of rest, one intended, one not, I felt like going for a longer run, and today was ideal weather for it. Cool, dry, and breezy but not gusty. I seem to be hold this mileage mostly because I'm intensively stretching just about every possible thing right at the end of the run so I don't hurt like a motherfucker afterwards. So far, it seems to be working. Mostly.

The massive onslaught of Death Cab for Cutie is because of having it on pretty much infinite repeat while I've been working this week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 17:49 17:49 09:54 09:54 1.80
1.01 28:32 10:43 10:36 10:09 2.81
1.29 41:23 12:51 09:58 10:06 4.10
1.45 56:24 15:00 10:21 10:10 5.55
1.77 74:42 18:19 10:21 10:12 7.32
1.20 86:28 11:46 09:48 10:09 8.52