6.35mi, 71:06, 29 JUN 20, Springfield, Virginia

iThink:
Death Cab for Cutie, "Brothers On A Hotel Bed"

WX at 9 PM (1) Jun 29 77.5 (25.3) 63.9 (17.7) 29.86 (1011) Calm RH 62

Odometer 20: 222.8mi

Z3. Average/max heart rate = 145/166

Easy run mostly because I was going to water plants. I forgot to remember that my coworker hadn't already departed, so I had a nice chat with him and at least I know how to get there. There is some fairly technical trail running involved about 2/3 of the way thru to the turnaround. I decided to extend my return leg, so I got at least 10km in.

Hills felt better although the heat was muchly reduced after the sun went down.  Damn, it was hot as shit today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.57 17:10 17:10 10:56 10:56 1.57
1.05 29:36 12:26 11:50 11:18 2.62
1.02 41:42 12:06 11:52 11:27 3.64
0.72 49:53 08:11 11:22 11:26 4.36
1.99 71:06 21:13 10:40 11:12 6.35

7.72mi, 89:04, 28 JUN 20, Springfield, Virginia

iThink:
The dB's, "Darby Hall"
The Connells, "Fun & Games"
The Smiths, "Please Please Please Let Me Get What I Want"
The dB's, "Bugle Call"

WX at 11 PM (3) Jun 28 72.7 (22.6) 69.8 (21.0) 29.77 (1008) Calm RH 91

Odometer 20B: 43.2mi

Z3. Average/max heart rate = 139/152

Easy recovery run. Long slow distance, deliberately, but tonight's run was all burning lard. And revisiting music from my teenage years and 20s. I did feel a tweak in my knee early in the run, which was not encouraging, but easy running kept it from returning, I think.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 20:21 20:21 11:11 11:11 1.82
1.01 32:08 11:47 11:40 11:21 2.83
1.54 49:09 17:01 11:03 11:15 4.37
2.14 74:54 25:45 12:02 11:30 6.51
1.21 89:04 14:10 11:42 11:32 7.72

6.3mi, 67:05, 27 JUN 20, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"

WX at 9 PM (1) Jun 27 80.2 (26.8) 71.6 (22.0) 29.78 (1008) Calm RH 75

Odometer 20: 216.4mi

Z3 threshold low start, Z4 mid finish. Average/max heart rate = 148/163

First run since Wednesday afternoon; I deliberately took Friday and most of today off after getting a cortisone shot in the sacroiliac joint, so I was advised to take it easy for a few days. Today marks the first day reliably under 190lbs in a long, long while. I tapped in at 188.0 this morning, and 189.5 after the run. This is a good thing.

First half was pretty easy, but the last half I felt challenged enough to try to push above anaerobic threshold, but not too far.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.79 19:52 19:52 11:06 11:06 1.79
1.00 30:39 10:47 10:47 10:59 2.79
0.85 39:29 08:50 10:23 10:51 3.64
1.45 55:01 15:32 10:43 10:48 5.09
1.21 67:05 12:05 09:59 10:39 6.30

9.17mi, 95:50, 24 JUN 20, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Max, "Aim"
Sunny Day Real Estate, "The Rising Tide"

WX at 10 PM (2) Jun 24 68.9 (20.5) 61.7 (16.5) 29.87 (1011) Calm RH 78

Odometer 20B: 35.5mi

Z4 threshold. Average/max heart rate = 149/163

Getting a day and a half of rest in between I hoped might generate something faster, but I really petered out at the end-- about as close to hitting the wall as I've done in a while, in a way that I really didn't expect. Usually the last 1.2mi is the fastest, but that was categorically not the case today.

I was gratified to run 9.17mi, but the finish was unpromising. Max VO2 remains 43, so I guess my brief glimpse of 44 was only going to be a fleeting shot.

That means I either need to do more strength work (difficult while the gyms are closed for the COVID-19 shutdown) or I need to lose more weight.  I had plateaued for a bit at earlier weights, but I'm hoping I'll drop below 190 for the first time in a while.  If I was really serious about it, I'd do more to change my diet, but maybe not yet.  Yet.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 18:29 18:29 10:16 10:16 1.80
1.02 29:30 11:02 10:49 10:28 2.82
2.12 51:04 21:34 10:10 10:20 4.94
1.14 63:17 12:12 10:42 10:24 6.08
1.88 83:02 19:45 10:30 10:26 7.96
1.21 95:50 12:48 10:35 10:27 9.17

7.82mi, 87:29, 23 JUN 20, Springfield, Virginia

iThink:
Sabaton, "Into the Fire"

WX at 6 AM (10) Jun 23 66 (19) 66 (19) 29.83 (1010) Calm mist RH 100

Odometer 20: 210.1mi

Z3. Average/max heart rate = 140/152

Very slow run, first one in the early morning in a very long while, but one of the reasons why I've settled into running at night is that I don't have to worry if I have to run home to go take a pit stop. I decided not to take one and very nearly regretted it.

I think I'm going to return to running at night. At least tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.92 20:43 20:43 10:47 10:47 1.92
0.86 30:23 09:40 11:15 10:56 2.78
2.11 53:16 22:53 10:51 10:54 4.89
1.54 71:18 18:02 11:42 11:05 6.43
1.39 87:29 16:12 11:39 11:11 7.82

6.7mi, 70:56, 21 JUN 20, Springfield, Virginia

iThink:
Z. Randall Stroope - Homeland
James Horner - Combat Drop
Sunny Day Real Estate - The Rising Tide

WX at 10 PM (2) Jun 21 71.6 (22.0) 69.1 (20.6) 29.98 (1015) Calm RH 92

Odometer 20B: 26.3mi

Z4 threshold. Average/max heart rate = 147/162

Not easy run, but not hard either. This was a followup to yesterday's recovery run, but I think more recovery would've been in order today had I been more prudent. I knew I was starting to tire out near the end, and that's an indicator that I'm still recovering.

Yes, I had an arbitrary split at 6.66mi.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:10 13:10 10:58 10:58 1.20
2.13 35:20 22:11 10:25 10:37 3.33
2.15 58:37 23:17 10:50 10:42 5.48
1.18 70:29 11:51 10:03 10:35 6.66
0.04 70:56 00:27 11:28 10:35 6.70

6.3mi, 76:16, 20 JUN 20, Springfield, Virginia

iThink:
Death Cab for Cutie, "60 and Punk"
David Warhol, theme to the old Electronic Arts game Realm of Impossibility
Douglas Fulton, theme to the old Electronic Arts game Skyfox

WX at 8 PM (0) Jun 20 73.2 (22.9) 70.0 (21.1) 30 (1015) Calm RH 89

Odometer 20: 202.3mi

Z3. Average/max heart rate = 138/164

Easy recovery run that I needed but the start was uuuuuuuugly. I felt better around the 4mi mark that I decided to extend to 6mi.

The whole premise of this run was wogging, and that's exactly what I ended up doing.

I'm not sure what brought on the massive onslaught of 1980s video game music, but I don't regret it, 35 years after the fact.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 20:50 20:50 11:35 11:35 1.80
1.03 33:54 13:04 12:41 11:59 2.83
1.42 51:21 17:26 12:17 12:05 4.25
0.84 62:16 10:55 12:59 12:14 5.09
1.21 76:16 14:01 11:35 12:06 6.30

9.62mi, 1:44:12, 19 JUN 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 10 PM (2) Jun 19 73 (23) 66 (19) 30.08 (1018) Calm light rain RH 78
WX at 9 PM (1) Jun 19 75 (24) 66 (19) 30.08 (1018) SW 3 light rain; thunder in the vicinity RH 74

Odometer 20B: 19.6mi

Z4 threshold high. Average/max heart rate = 146/159

I took yesterday off because I was tired, but I needed to get in a good long run today, and I did. To add some sweetener, it started raining, which was good. I need to retrofit the soft insoles into these new shoes because I'm going to pound the hell out of them

Max VO2 increased to 44 ml/kg/min as of today, which brings me back to where I was a few years ago. At the beginning of the year, it was down to 41-42. As I started running again, it came back up but had sat at 43 for a long time, so today's was good news.

Splits

SGMT  AGGRG SEGMT PERMI AVGPC DIST
1.78  18:56 18:56 10:38 10:38 1.78
1.01  30:27 11:32 11:25 10:55 2.79
2.11  52:57 22:30 10:40 10:48 4.90
3.36  89:58 37:01 11:01 10:53 8.26
1.36 104:12 14:14 10:28 10:50 9.62

8.38mi, 75:45, 17 JUN 20, Springfield, Virginia

iThink:
Allvays, "He's On The Beach"
Ariana Grande, "Break Free" (Sebastian Wibe remix)

WX at 8 PM (0) Jun 17 68 (20) 66 (19) 30.1 (1019) Calm light rain RH 93

Odometer 20: 196.0mi

Z3-Z4. Average/max heart rate = 144/158

Not slow but not fast. I did want to burn lard, so it goes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.87 20:00 20:00 10:42 10:42 1.87
0.93 29:47 09:47 10:31 10:38 2.80
2.80 45:51 16:04 05:44 08:11 5.60
1.41 62:33 16:42 11:50 08:55 7.01
1.36 75:45 13:12 09:42 09:03 8.37

10.0mi, 1:43:41, 14 JUN 20, Springfield, Virginia

iThink:
Turboslash, "Rush!"
Max, "Aim" from Age of Aquarius: Blue Planet
The Northern Pikes, "Wait For Me"

WX at 9 PM (1) Jun 14 70.7 (21.5) 52.7 (11.5) 30.3 (1026) ESE 3 RH 52
WX at 8 PM (0) Jun 14 72.5 (22.5) 53.2 (11.8) 30.29 (1025) E 3 RH 51

Odometer 20B: 10.0mi

Z3 start, Z4 finish. Average/max heart rate = 147/166

New shoes to replace the old ones from last year. I decided to take advantage of the weather as it was cooling off and my first real haircut in over three months to get in a tempo run. I was experimenting with faster turnover since the last two weeks I've been able to run about the same speed at lower effort; what I haven't been really able to do is markedly speed up at the same level of effort. I'm going to continue to burn lard so I can get back down to fighting trim, but I hope the weight loss will help. I suspect it will, but it's not a substitute for strength work.

Splits

SGMT  AGGRG SEGMT PERMI AVGPC DIST
2.34  25:19 25:19 10:49 10:49 2.34
0.64  32:35 07:16 11:22 10:56 2.98
2.15  54:06 21:31 10:01 10:33 5.13
1.94  73:52 19:45 10:11 10:27 7.07
1.41  88:49 14:57 10:36 10:28 8.48
1.52 103:41 14:52 09:47 10:22 10.00

7.10mi, 81:06, 12 JUN 20, Springfield, Virginia

iThink:
The Connells, "Take A Bow"

WX at 9 PM (1) Jun 12 72.5 (22.5) 61.7 (16.5) 30.07 (1018) Calm RH 68 WX at 8 PM (0) Jun 12 84.0 (28.9) 53.4 (11.9) 30.06 (1017) W 5 RH

Odometer 19B: 361.5mi

Z3. Average/max heart rate = 141/149

Easy recovery run, but also the day I retire these shoes. It's time to hang them up because they're finally beat down. Not much power today, but today's objective was to burn lard and recover a bit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.79 20:37 20:37 11:31 11:31 1.79
1.02 32:39 12:02 11:48 11:37 2.81
1.58 50:13 17:34 11:07 11:26 4.39
1.51 67:53 17:40 11:42 11:30 5.90
1.21 81:06 13:13 10:56 11:24 7.11

7.08mi, 74:53, 11 JUN 20, Springfield, Virginia

iThink:
Sabaton, "Into the Fire"

WX at 9 PM (1) Jun 11 76.8 (24.9) 67.1 (19.5) 30.07 (1018) Calm RH 71

Odometer 20: 188.6mi

Z3 high start, Z4 finish. Average/max heart rate = 150/165

A little later start, and not as grinding a start, but I started to feel like this was going to be a tempo run, and it was. I was concentrating on faster turnover in the last half, and going uphill, this was very marked. I can really only get away with doing that in shoes that are not worn out, or my knees will pay big time going downhill.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 19:09 19:09 10:35 10:35 1.81
0.85 28:56 09:47 11:30 10:52 2.66
1.54 45:00 16:04 10:26 10:43 4.20
1.54 61:42 16:42 10:51 10:45 5.74
1.34 74:54 13:12 09:51 10:35 7.08

6.95mi, 81:07, 10 JUN 20, Springfield, Virginia

iThink:
The Ocean Blue, "Ballerina Out of Control"
Midnight Oil, "Forgotten Years"

WX at 1 PM (17) Jun 10 86.7 (30.4) 73.9 (23.3) 29.93 (1013) S 9 RH 65 HI 94.5 (34.7)

Odometer 19B: 352.4mi

Z4. Average/max heart rate = 151/163

Wow, today's run was probably ill-advised. It was going to get hotter, and it had gone up almost 5F from the temperature at which I started by the time I finished. I knew it was not good when the sweating was starting to dry up at the end. I needed to get something in, and if I waited until dinner, it was going to be too late and while I enjoy running in the rain, I'm not sure if I enjoy running in a thunderstorm, which is the forecast.

Today marked some of the most unpleasant grinding I've done on a run in a while.

It might be time to retire these shoes. The giveaway will be how my knees feel tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.66 29:09 29:09 10:57 10:57 2.66
1.54 46:26 17:17 11:13 11:03 4.20
1.54 66:09 19:43 12:48 11:31 5.74
1.21 81:07 14:58 12:22 11:40 6.95

4.12mi, 45:51, 8 JUN 20, Springfield, Virginia

iThink:
mewithoutyou, "January 1979"
Davey Anderson, arrangement of "The Gallant Forty Twa" from Black Watch

WX at 9 PM (1) Jun 08 69.4 (20.8) 60.8 (16.0) 30 (1015) Calm RH 74

Odometer 19B: 345.4mi

Z3. Average/max heart rate = 141/162

Easy recovery run. I need to be more diligent about stretching because what I do today directly affects tomorrow. If I bag off stretching, prepare to pay. I am not 21 anymore. So it goes. Probably better than what I started with, although neither is a particularly happy sentiment.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:05 14:05 11:39 11:39 1.21
0.85 23:21 09:16 10:54 11:20 2.06
0.85 33:06 09:44 11:27 11:22 2.91
1.21 45:51 12:46 10:33 11:08 4.12

9.6mi, time indeterminate, 7 JUN 20, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"
The Calling, "Wherever You Will Go"

WX at 9 PM (1) Jun 07 68.7 (20.4) 56.5 (13.6) 29.95 (1014) Calm RH 64
WX at 8 PM (0) Jun 07 77.9 (25.5) 53.6 (12.0) 29.95 (1014) NW 6 RH 43
WX at 7 PM (23) Jun 07 81.3 (27.4) 50.2 (10.1) 29.94 (1013) NNW 6 RH 34

Odometer 20: 181.5mi

Z3. Average/max heart rate = unk

Today was pretty rough. I didn't warm up until about 52min in, but miles 6-8 felt okay. The last 1.5mi not so much as I inhaled a few bugs and started coughing up a storm. TO add insult to injury, today's run was blanked in a sync error, so I have no run data for the run. That's unfortunate. Max VO2 remains 43, so that is actually encouraging given the relative pace, which was hovering from around 11-12:30/mi, which I should be embarrassed to run, but these days, I don't care.

No Splits.

5.52mi, 60:54, 6 JUN 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 9 PM (1) Jun 06 83.5 (28.6) 57.9 (14.4) 29.79 (1008) NW 6 RH 41

Odometer 19B: 341.3mi

Z3. Average/max heart rate = 142/157

Very dead legs even after a day and a half of rest. Today wasn't as bad as yesterday WX-wise, but today was very nearly a day of Do Nothing But Eat, which I cannot afford.

I need to try to ride some momentum into tomorrow if I can. At some point I'm going to have to swing my runs to the front end of the day and I'm not really looking forward to that.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:03 14:03 11:37 11:37 1.21
1.54 30:43 16:40 10:49 11:10 2.75
1.55 47:57 17:15 11:07 11:09 4.30
1.22 60:54 12:57 10:37 11:02 5.52

5.49mi, 61:31, 3 JUN 20, Springfield, Virginia

iThink:
"Johnny Hopkins On To Victory"
"Donald Trump Is A Wanker"
The Connells, "Take A Bow"
The Connells, "Fun & Games"

WX at 9 AM (13) Jun 03 78.3 (25.7) 64.0 (17.8) 29.78 (1008) SW 6 RH 62

Odometer 20: 171.9mi

Z3 recovery. Average/max heart rate = 142/157

Dead legs today. Really dead legs. I was glad I ran when I did because it jumped 7 degrees from start to finish (by 10am it was 85.6F) Today is gonna be hot as balls.

Today might've been a good day to take a day off but I needed to get some work in, so there it is.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:30 13:30 11:15 11:15 1.20
1.54 30:36 17:05 11:06 11:10 2.74
1.54 48:25 17:49 11:34 11:19 4.28
1.21 61:31 13:06 10:50 11:12 5.49

6.4mi, 68:54, 2 JUN 20, Springfield, Virginia

iThink:
Death Cab for Cutie, "Brothers On A Hotel Bed"
XTC, "The Ballad of Peter Pumpkinhead"

WX at 2 PM (18) Jun 02 70.2 (21.2) 53.2 (11.8) 30.02 (1016) SE 5 RH 54

Odometer 19B: 339.2mi

Z3-Z4 just above threshold. Average/max heart rate = 146/162

Awards ceremony tonight for the Younger, so run during the day. Also, it's cool enough where it's not too hard, and I didn't feel like going that hard. I needed to get out there because I have been heartsick about the direction the nation has taken, just as the Younger is graduating from high school. I have tried my best to give her a good life, but she is inheriting a much harder, much more uncertain life than existed when I was her age.

The last lap was a little slow because I was walking to talk to a friend who I unexpectedly had seen - one of my classmates from SAMS, but also teleworking. It was good to catch up, however briefly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 15:47 15:47 10:36 10:36 1.49
1.53 31:29 15:41 10:15 10:25 3.02
1.91 52:21 20:52 10:56 10:37 4.93
1.47 68:54 16:33 11:16 10:46 6.40