9.04mi, 95:29, 31 AUG 20, Springfield, Virginia

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remix)
Chuvrches, "Now Is Not The Time"

WX at 10 PM (2) Aug 31 66 (19) 64 (18) 30.07 (1018) Calm light drizzle RH 93

Odometer 20C: 14.5mi

Z3 threshold. Average/max heart rate = 139/155

A day off and a lot of chow = long run. So I decided to do one, and it was a good driving rainstorm for most of this run. So it was awesome. Even if it's slower than I want. BUt still worth it. First good long run in a while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.90 19:21 19:21 10:11 10:11 1.90
0.77 27:47 08:26 10:58 10:24 2.67
2.13 49:42 21:55 10:18 10:21 4.80
1.14 62:29 12:46 11:12 10:31 5.94
1.89 82:47 20:19 10:45 10:34 7.83
1.21 95:29 12:42 10:30 10:34 9.04

5.52mi, 60:20, 29 AUG 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 9 PM (1) Aug 29 78.1 (25.6) 67.1 (19.5) 29.6 (1002) WNW 6 RH 69

Odometer 20C: 5.5mi

Z3 threshold. Average/max heart rate = 139/155

Legs were tired. Really tired. I'm starting to regain weight, so I need to get disciplined about eating, but also I just need to be more judicious about training and nutrition. None of this is new, of course.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:31 13:31 11:10 11:10 1.21
1.54 30:10 16:39 10:48 10:58 2.75
1.55 47:46 17:36 11:21 11:06 4.30
1.22 60:20 12:34 10:18 10:56 5.52

7.63mi, 82:22, 28 AUG 20, Springfield, Virginia

iThink:
Chvrches, "Now Is Not The Time"
Above and Beyond, "Alone Tonight"
Hilary Duff, "Wake Up"

WX at 9 PM (1) Aug 28 75 (24) 73 (23) 29.85 (1010) NW 6 rain with thunder RH 94

Odometer 20B: 173.6mi

Z4 threshold. Average/max heart rate = 142/158

Driving rainstorm made for a worthy run for once. I was warm but the rain helped a lot. I got back before it really started opening up and the full fury of the thunderstorm really started in earnest.

I could be embarrassed by tonight's iThink, but I don't really give a shit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 19:47 19:47 10:52 10:52 1.82
0.88 29:46 09:58 11:20 11:01 2.70
1.54 46:03 16:17 10:35 10:52 4.24
2.17 69:45 23:42 10:55 10:53 6.41
1.22 82:22 12:37 10:21 10:48 7.63

4.13mi, 44:39, 27 AUG 20, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 7 PM (23) Aug 27 88.5 (31.4) 71.2 (21.8) 29.81 (1009) W 8 RH 56 Heat Index 94.5 (34.7)

Odometer 20: 345.9mi

Z3 threshold. Average/max heart rate = 140/154

Shorter run, the first slug run I've done in a while, and slow. I was feeling tired and these shoes are old but I haven't had a chance to replace them yet. I was running carefully so my knees wouldn't hurt too much.

It was also hot as balls today, although it didn't feel as bad as the numbers might suggest. Probably because of the low humidity.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:50 12:50 10:36 10:36 1.21
0.85 21:37 08:48 10:21 10:30 2.06
0.85 31:26 09:49 11:32 10:48 2.91
1.22 44:39 13:13 10:50 10:49 4.13

7.0mi, 75:56, 26 AUG 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 9 PM (1) Aug 26 72.1 (22.3) 68.7 (20.4) 29.96 (1014) Calm RH 89

Odometer 20B: 166.0mi

Z3 threshold. Average/max heart rate = 141/159

First day after two days of not running. I wasn't sure how I was going to feel, but not as bad as I initially expected. The start was surprisingly okay, which was good, and the warmup happened before the halfway point, which was a nice touch..

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 19:47 19:47 10:56 10:56 1.81
0.88 29:48 10:01 11:24 11:05 2.69
1.54 46:13 16:25 10:39 10:56 4.23
1.56 63:30 17:17 11:05 10:58 5.79
1.21 75:56 12:26 10:17 10:51 7.00

5.54mi, 61:06, 23 AUG 20, Springfield, Virginia

iThink:
The Moonbabies, "Take Me to the Ballroom"
R.E.M., "Sitting Still"
R.E.M., "Gardening at Night"

WX at 9 PM (1) Aug 23 78.6 (25.9) 73.6 (23.1) 30.03 (1016) Calm RH 85

Odometer 20B: 159.0mi

Z3 threshold. Average/max heart rate = 142/170

Easier run as I didn't feel up to seven. Today was warmer anyway, so I decided to take a shorter run. Also, maybe my legs need a break. Three musical flashbacks to 2006 and 1987.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:35 13:35 11:19 11:19 1.20
1.54 29:56 16:21 10:37 10:55 2.74
1.58 48:13 18:17 11:34 11:10 4.32
1.22 61:06 12:53 10:34 11:02 5.54

7.0mi, 73:36, 22 AUG 20, Springfield, Virginia

iThink:
Sabaton, "Into the Fire"

WX at 1 PM (17) Aug 22 81.0 (27.2) 71.1 (21.7) 29.98 (1015) SE 5 RH 71

Odometer 20B: 153.5mi

Z4. Average/max heart rate = 147/165

I wasn't sure about wanting to grind out 7, but today was surprisingly okay, and I felt better after the first few miles. Also, I need to get my down payment on whatever I'm likely to eat. My quest for weight loss continues, albeit with a little less intensity as earlier this year. Weather was a factor to today's harder work.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 18:37 18:37 10:17 10:17 1.81
0.87 28:03 09:26 10:51 10:28 2.68
1.54 43:48 15:45 10:14 10:23 4.22
1.56 61:00 17:12 11:02 10:33 5.78
1.22 73:36 12:36 10:20 10:31 7.00

5.5mi, 58:02, 21 AUG 20, Springfield, Virginia

iThink:
The Lemonheads, "Left for Dead"
The Lemonheads, "Come Upstairs"

WX at 9 AM (13) Aug 21 72.5 (22.5) 70.3 (21.3) 30.02 (1016) SSE 3 RH 92

Odometer 20B: 146.5mi

Z3 threshold. Average/max heart rate = 140/160

Shorter run partly because I'm tired, and partly because I have a doctor's appointment soon, so I had to cut it short.

Today's music throwback is to the summer of 1994, when I listened the hell out of the Lemonheads' album Lovey.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 12:40 12:40 10:23 10:23 1.22
1.53 28:58 16:18 10:39 10:32 2.75
1.54 45:34 16:36 10:47 10:37 4.29
1.21 58:02 12:28 10:18 10:33 5.50

7.0mi, 78:54, 20 AUG 20, Springfield, Virginia

iThink:
Chris Cornell, "You Know My Name"


WX at Noon (16) Aug 20 79.0 (26.1) 66.6 (19.2) 30.08 (1018) ESE 5 RH 66

Odometer 20: 341.8mi

Z3 threshold. Average/max heart rate = 140/159

Tired today, and decided to go easy but still 7. It's time to retire these shoes. My knees hurt too much after running in them. I felt better after 50 minutes, which is better than nothing, but it means I'm tired. But I need to burn lard. I should've figured that after yesterday's fast run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 19:10 19:10 10:39 10:39 1.80
0.86 29:13 10:02 11:40 10:59 2.66
1.53 46:32 17:19 11:19 11:06 4.19
1.55 64:45 18:13 11:45 11:17 5.74
1.26 78:54 14:09 11:14 11:16 7.00

7.13mi, 73:27, 19 AUG 20, Springfield, Virginia

iThink:
The Cure, "A Forest (Trees Remix)"
The Cure, "A Forest" from Concert

WX at 10 AM (14) Aug 19 69 (21) 66 (19) 29.97 (1014) W 7 light drizzle RH 76

Odometer 20B: 141.0mi

Z3. Average/max heart rate = 142/160

Cool, overcast, and rainy today, and a rare mid-morning run because of the temperature. I ran with a cho-pat strap for my right knee pain, which has remained on and off the last few days. I think the weather was a big factor in the faster speed today, which was unexpected, but I was also racing the clock to get back before an 11am VTC I attend.

The environmental conditions are also the reason for today's iThink.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.84 18:37 18:37 10:07 10:07 1.84
0.99 29:22 10:46 10:52 10:23 2.83
1.54 45:15 15:52 10:18 10:21 4.37
1.55 61:27 16:12 10:27 10:23 5.92
1.21 73:27 12:00 09:55 10:18 7.13

7.0mi, 74:35, 17 AUG 20, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" (Jon Electra Remix)

WX at 9 PM (1) Aug 17 69.3 (20.7) 66.7 (19.3) 29.9 (1012) Calm RH 91

Odometer 20: 334.8mi

Z3. Average/max heart rate = 142/160

A cooler day today, and a later start. Everyone at home is depressed. The children are are both at college, and everyone is depressed, to include the dogs. Our older dog is really out of sorts because both girls are gone and I'm not much of a substitute. My knees are starting to flare up, and I hit them with the foam roller but it's time to put a cho-pat strap back on, I fear.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 18:49 18:49 10:24 10:24 1.81
0.87 28:12 09:23 10:47 10:31 2.68
1.54 44:18 16:07 10:28 10:30 4.22
1.55 61:18 17:00 10:58 10:37 5.77
1.23 74:35 13:17 10:48 10:39 7.00

7.0mi, 75:50, 13 AUG 20, Springfield, Virginia

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
Hilary Duff, "Wake Up"

WX at 1 PM (17) Aug 13 77.7 (25.4) 73.2 (22.9) 30.07 (1018) Calm RH 86

Odometer 20: 327.8mi

Z3. Average/max heart rate = 145/159

A rare mid-day run, but it was raining this morning and it's the coolest it's been pretty much all summer long. So I'll take it. My legs were dead, though, and they did not settle in until about 50 minutes into the run. It took a while.

Also, the younger is going to college tomorrow, and it's going to be a hard day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.79 18:56 18:56 10:35 10:35 1.79
0.85 28:32 09:36 11:17 10:49 2.64
1.54 44:59 16:27 10:41 10:46 4.18
1.58 62:42 17:43 11:13 10:53 5.76
1.24 75:50 13:08 10:36 10:50 7.00

4.12mi, 44:51, 11 AUG 20, Springfield, Virginia

iThink:
Clean Bandit feat. Jess Glynne, "Rather Be" (to include the Ada Pasternak/Postmodern Jukebox cover)

WX at 10 PM (2) Aug 11 81.5 (27.5) 76.1 (24.5) 29.95 (1014) Calm RH 83

Odometer 20: 320.8mi

Z3 threshold. Average/max heart rate = 142/158

Late start, so short run. I didn't feel up to running hard, and it is humid outside and kind of nasty. So I did my first slug run in a long while.

There are many reasons for the Postmodern Jukebox cover of today's iThink, but the video of Ada Pasternak and PMJ is a pretty good reason.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:19 13:19 11:06 11:06 1.20
0.85 22:11 08:52 10:26 10:50 2.05
0.86 32:01 09:49 11:25 11:00 2.91
1.21 44:51 12:50 10:36 10:53 4.12

7.0mi, 77:42, 10 AUG 20, Springfield, Virginia

iThink:
Clean Bandit feat. Jess Glynne, "Rather Be"

WX at 9 PM (1) Aug 10 78.8 (26.0) 74.1 (23.4) 29.97 (1014) Calm RH 85

Odometer 20: 316.7mi

Z3 high. Average/max heart rate = 143/162

Harder run, as I felt like there was pressure in my chest. I am gonna be pissed if I have COVID-19. With luck it's just seasonal, but I never get allergies. Today was not fast, but I'm glad I got it in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 19:05 19:05 10:32 10:32 1.81
0.85 28:53 09:49 11:32 10:52 2.66
1.55 46:03 17:09 11:04 10:56 4.21
1.57 64:30 18:27 11:45 11:10 5.78
1.22 77:42 13:13 10:50 11:06 7.00

7.0mi, 81:55, 8 AUG 20, Springfield, Virginia

iThink:
Clean Bandit, "Rather Be"

WX at 7 PM (23) Aug 08 82.4 (28.0) 71.1 (21.7) 30.1 (1019) Calm RH 68

Odometer 20B: 133.9mi

Z3. Average/max heart rate = 148/164

Lifting yesterday -- starting to re-aggravate my left arm, so I need to figure out how not to reinjure it.  Ugh.  I did not run yesterday but I crashed hard last night after getting back from work.

Hex bar deadlift 10/8/6 @200
Standing barbell press 10/8 @85
ACFT leg tuck 7/6/4 improving form
GHD situp 20/18/15 @BW
Leg Extension 12/10/8 @75
Leg Curl 12/10/8 @75
Linear leg press (sled) 15 @225, 12/10 @250
Iso-lateral front pull down 12/10/8 @50
Dumbbell bench press 7/6/5 iso hold @35 better form
Dumbbell row 10/8/6 @35 good form

I was absolutely dead today. Weather was as nice as could be expected for mid-August. But today was totally zone 3 as I had nothing in the tank for anything harder than that.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 20:31 20:31 11:20 11:20 1.81
0.85 30:43 10:12 12:00 11:33 2.66
1.54 48:22 17:40 11:28 11:31 4.20
1.58 67:59 19:37 12:25 11:46 5.78
1.22 81:55 13:56 11:25 11:42 7.00

6.67mi, 69:11, 6 AUG 20, Springfield, Virginia

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remix)

WX at 9 PM (1) Aug 06 71 (22) 69 (21) 30.06 (1017) Calm light drizzle RH 93

Odometer 20: 309.7mi

Z3 start, Z4 finish. Average/max heart rate = 148/164

Yesterday's day off running probably helped, but I also am starting to regain some strength:
Hex bar deadlift 10/8/6 @200
Standing barbell press 10/8 @85
ACFT leg tuck 5/4/3/2 better form
GHD situp 15/12/10 @BW
Leg Extension 12/10/8 @85
Leg Curl 12/10/8 @85
Seated leg press 15/12/10 @210
Dumbbell bench press 7/6/5 iso hold @35 acceptable form
Dumbbell row 10/8/6 @35 good form

Note no lat pulldowns yesterday.

Weather made a big difference today. 75F according to the temp meter at Hunt Valley elementary, and light drizzle, on top of strength work I've been doing, seems to be well worth the investment! A good run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:39 12:39 10:33 10:33 1.20
2.13 34:30 21:51 10:16 10:22 3.33
2.14 57:16 22:46 10:38 10:28 5.47
1.21 69:11 11:55 09:51 10:21 6.68

6.67mi, 75:38, 4 AUG 20, Springfield, Virginia

iThink:
Journey, "Only The Young"

WX at 9 PM (1) Aug 04 73.9 (23.3) 72.7 (22.6) 29.9 (1012) Calm mist RH 95

Odometer 20: 303.1mi

Z3. Average/max heart rate = 139/159

My legs are really beat, and I was running easy becuase I don't think they could crank much harder than that. Tomorrow is going to be a day off from running, although I'm slated to lift tomorrow afternoon. At least the weather was nice tonight after Hurricane Isaias rolled through this morning.

Today's iThink is because of jwer, who ranted about "NO JOURNEY" on the first run I logged on this blog. 16 years ago or so. No shit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:36 13:36 11:14 11:14 1.21
2.12 37:44 24:08 11:23 11:20 3.33
2.14 62:41 24:57 11:40 11:28 5.47
1.20 75:38 12:57 10:47 11:20 6.67

5.52mi, 64:29, 3 AUG 20, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" (Jon Electra Remix)

WX at 9 PM (1) Aug 03 72.5 (22.5) 70.9 (21.6) 30.03 (1016) SE 3 light rain RH 94

Odometer 20B: 126.9mi

Z3 easy. Average/max heart rate = 138/150

Hex bar deadlift 10/8/6 @200
Standing barbell press 10/8 @75
ACFT leg tuck 3/3/2/2 abysmal form
GHD situp 20/18/15 @BW
Leg Extension 12/10/8 @60
Leg Curl 12/10/8 @80
Seated leg press 15/12/10 @200
Lat Pulldown 12@75, 10/8 @85
Dumbbell bench press 7/6/5 iso hold @30 good form
Dumbbell row 10/8/6 @35 good form

My legs were pretty destroyed, but I also lifted pretty hard today, relatively speaking. As a result, tonight's run was only for lard burnage and I kept pretty disciplined pace to include not blowing anaerobic threshold on the uphills. The weather helped, as did the light rain.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 14:18 14:18 11:55 11:55 1.20
1.54 32:01 17:42 11:30 11:41 2.74
1.56 50:55 18:54 12:07 11:50 4.30
1.22 64:29 13:34 11:07 11:41 5.52

6.66mi, 72:09, 2 AUG 20, Springfield, Virginia

iThink:
Rob Zombie, "Feel So Numb"

WX at 10 PM (2) Aug 02 82.4 (28.0) 74.8 (23.8) 29.92 (1013) SSE 5 RH 77

Odometer 20: 296.5mi

Z4 threshold. Average/max heart rate = 147/159

Abnormally faster start and first half, but slower second half, not the least of which because I had gone out a bit fast. Also, yesterday marked some lifting, which might've had some effect on how I felt today:

Hex bar deadlift 10/8/6 @180
Standing barbell press 10/8 @75
Dumbbell bench press 7/6/5 iso hold @30 improving form
Dumbbell row 10/9/8 @35 good form
Plate loaded leg press 15/12/10 @250
Lat Pulldown 12/10/8 @120
Leg Extension 12/10/8 @55
Leg Curl 12/10/8 @75
ACFT leg tuck 5/3/2 with poor form

My left forearm is not ready for that lat pulldown - I could feel the inklings of a reinjury in the making, so I won't do that again for a bit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:18 13:18 11:05 11:05 1.20
2.11 35:52 22:33 10:41 10:50 3.31
2.14 59:24 23:32 11:00 10:54 5.45
1.21 72:09 12:45 10:32 10:50 6.66