6.5mi, 87:19, 23 JUL 24, Springfield, Virginia

iThink:
Illusive Mind, "Digital Revolution"

WX at 1 PM (17) Jul 23 85.6 (29.8) 65.3 (18.5) 30.05 (1017) WSW 7 RH 51

Odometer 24: 358.7mi

TE 3.6/1.3. Average/max heart rate = 148/165

I've been sick the last few days with a cold. I wanted to get a run in but I was definitely feeling some of it out there. What was unusual about today's run was that in terms of the actual work, it didn't feel that hard. My heart rate monitor, on the other hand, said I was working MUCH harder than normal. At least I burned some lard as my calorie count for that run was 993. It's an indicator that running at 80F doesn't bother me and it didn't feel like 85F this summer. I guess I'm heat acclimated now.

Replacement shoes should be in within a few days. These have been faithful servants, but they are starting to show their wear.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.31 15:54 15:54 12:08 12:08 1.31
1.04 30:07 14:13 13:40 12:49 2.35
0.46 36:05 05:58 12:59 12:51 2.81
1.81 60:16 24:11 13:22 13:03 4.62
0.53 67:52 07:36 14:20 13:11 5.15
1.35 87:19 19:27 14:24 13:26 6.50

4.0mi on dreadmill+lift, 46:59, 20 JUL 24, Marine Corps Base Quantico, Virginia

iThink:
Illusive Mind, "Digital Revolution"
Crystal Castles, "Not In Love"
Chvrches, "Forever"

WX at 4 PM (20) Jul 20 77.0 (25.0) 70.0 (21.1) 30.07 (1018) Calm

Odometer 24: 352.2mi

TE 3.6/0.6. Average/max heart rate = 140/148

Easier run today but had to switch treadmills as the first was shaky. Lifting was an experiment in lifting heavier, which was touchy for the deadlifts and potentially catastrophic for the military press. I need to be more judicious. Run was straightforward, though, but I went too hard for heart rate. I was being backed up to when the gym closed, so speed mattered.

Lifting today:
Military Press 10 @75, 10 @80, 9 @75
Barbell Row 10/10/10 @85
Barbell Deadlift 10/10/10 @155
Leg extension 10/10/10 @70
Leg curl 10/10/10 @70
Leg press 15/12/10 @255
Lat Pulldown 10/10/10 @120
GHD Situp 15/12/10


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:39 11:39 11:39 11:39 1.00
1.00 23:26 11:47 11:47 11:43 2.00
1.00 35:12 11:46 11:46 11:44 3.00
1.00 46:59 11:47 11:47 11:45 4.00

6.4mi, 80:18, 19 JUL 24, Springfield, Virginia

iThink:
Illusive Mind, "Digital Revolution"

WX at 3 PM (19) Jul 19 86.4 (30.2) 61.9 (16.6) 30.09 (1018) Calm RH 44

Odometer 24: 348.2mi

TE 3.4/0.1. Average/max heart rate = 144/160

Deliberate effort to run hard outside since the heatwave was breaking. I can't believe I think 86 is tolerable for an outside run, but it is compared to the last few weeks. Today actually felt pretty good except for some weak parts going uphill early on. The rest was pretty predictable, although GPS readings were twitchy at times.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.31 14:49 14:49 11:19 11:19 1.31
1.04 28:19 13:30 12:59 12:03 2.35
0.43 33:49 05:30 12:48 12:10 2.78
1.79 56:16 22:27 12:33 12:19 4.57
0.52 63:05 06:48 13:05 12:24 5.09
1.31 80:18 17:13 13:09 12:33 6.40

6.66mi on dreadmill, 74:06, 17 JUL 24, Fort Belvoir, Virginia

iThink:
Crystal Castles, "Not In Love" feat. Robert Smith
Sugarcult, "Dead Living"

WX at 6 PM (22) Jul 17 78 (26) 75 (24) 29.82 (1009) WSW 12 thunder in the vicinity; rain

Odometer 24: 341.8mi

TE 4.0/0.0. Average/max heart rate = 139/155

I was going to lift, but got a late start. Running only, 6.66mi as I planned. Last mile was done in zone 5, the remainder at the top end of zone 2.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:41 11:41 11:41 11:41 1.00
1.00 23:00 11:19 11:19 11:30 2.00
1.00 34:20 11:20 11:20 11:27 3.00
1.33 49:33 15:13 11:26 11:27 4.33
1.00 60:52 11:19 11:19 11:25 5.33
1.00 71:32 10:40 10:40 11:18 6.33
0.33 74:46 03:14 09:48 11:14 6.66

4.0mi on dreadmill, 44:01, 16 JUL 24, Fort Belvoir, Virginia

iThink:
Machinae Supremacy, "Shopmusic"
Kinetica and Dreamy, "Remember Me" (Original Mix)

WX at 6 PM (22) Jul 16 99.0 (37.2) 68.0 (20.0) 29.74 (1007) S 12

Odometer 24: 335.0mi

TE 3.9/0.7. Average/max heart rate = 143/156

Three below threshold and the last fairly hard. Shorter than I wanted, but I'll make up for it tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:31 11:31 11:31 11:31 1.00
1.00 22:47 11:16 11:16 11:23 2.00
1.00 33:45 10:58 10:58 11:15 3.00
1.00 44:01 10:16 10:16 11:00 4.00

4.0mi on dreadmill, 47:56, 15 JUL 24, Fort Belvoir, Virginia

iThink:
Crystal Castles, "Not In Love" feat. Robert Smith

WX at 3 PM (19) Jul 15 97.7 (36.5) 66.9 (19.4) 29.86 (1011) SSW 8

Odometer 24: 331.0mi

TE 3.3/0.0. Average/max heart rate = 132/141

Very deliberate effort to not go into zone 3 too far, although the last mile I was pushing to finish faster, so my impatience was my undoing. Still, an easier effort from yesterday, which I needed to do. So long as the heatwave continues, the dreadmill will also continue.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:09 12:09 12:09 12:09 1.00
1.00 24:08 11:59 11:59 12:04 2.00
1.00 36:08 12:00 12:00 12:03 3.00
1.00 47:56 11:48 11:48 11:59 4.00

6.66mi on dreadmill+lift, 77:18, 14 JUL 24, Fort Belvoir, Virginia

iThink:
Illusive Mind, "Digital Revolution"
Crystal Castles, "Not In Love"
Alvvays, "Forever"

WX at 6 PM (22) Jul 14 97.2 (36.2) 63.1 (17.3) 29.92 (1013) S 6

Odometer 24: 327.0mi

TE 3.9/0.9 out. Average/max heart rate = 140/157

Lifting getting stronger in general, but the leg press might've been a bit more addition than was warranted as I didn't think 400 was going to be that hard. Run started slow but I was trying hard to run below threshold. Today was most definitely not in zone 2 and I need to do that tomorrow. The residual knee pain is something I need to pay attention to. Today might've been a bit too hard.

Lifting today:
Military Press 10/10/10 @75
Barbell Row 10/10/10 @85
Linear Leg press 15/12/10 @400
Alternating dumbbell bench press 7/6/5 @35
Alternating dumbbell row 10/10/10 @35
Single-arm standing cable fly 10/10 @15
Barbell Deadlift 10/10/10 @155
Lat Pulldown 10/10/8 @120


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:40 11:40 11:40 11:40 1.00
1.00 23:24 11:44 11:44 11:42 2.00
1.00 35:16 11:52 11:52 11:45 3.00
1.00 46:56 11:40 11:40 11:44 4.00
1.00 58:34 11:38 11:38 11:43 5.00
1.00 67:34 09:00 09:00 11:16 6.00
0.66 77:18 09:44 14:45 11:36 6.66

6.41mi, 90:44, 13 JUL 24, Springfield, Virginia

iThink:
Crystal Castles, "Kerosene"

WX at 1 PM (17) Jul 13 86 (30) 73 (23) 30.1 (1019) Calm RH 65

Odometer 24: 318.2mi

TE 2.8/0.5. Average/max heart rate = 138/164

Run to make up for the last two days of doing nothing but eating. I felt pretty tired, which might also be a function of not using my CPAP machine. Today was a very controlled run for zone. Fair amount of work at zone 5 to go up hill in the last leg, though. I started a bit later than I probably should've as I was napping on the couch beforehand. Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.28 16:39 16:39 13:00 13:00 1.28
1.04 32:21 15:42 15:06 13:57 2.32
0.46 38:34 06:13 13:30 13:52 2.78
1.79 63:54 25:20 14:09 13:59 4.57
0.52 71:40 07:46 14:56 14:05 5.09
1.32 90:44 19:04 14:27 14:09 6.41

5.41mi, 76:53, 10 JUL 24, Springfield, Virginia

iThink:
The Connells, "Universal Glue"
The Connells, "Fun & Games"

WX at8 PM (0) Jul 10 80 (27) 75 (24) 29.74 (1007) S 12 heavy rain with thunder RH 83
WX at 7 PM (23) Jul 10 91 (33) 73 (23) 29.73 (1006) S 5 thunder RH 56

Odometer 24: 311.8mi

TE 2.3/0.0. Average/max heart rate = 130/152

I saw thunderstorms rolling in and judged I'd be out when the rain hit. And boy, did it hit. I like running in the rain, but I was a bit unprepared for the torrential downpour that hit me. Still, based on the weather readings, it was the right call. First few miles were pretty sucktastic given that I was just trying to not croak in the heat.

Taking a few days off as my legs were definitely feeling it today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.28 17:07 17:07 13:22 13:22 1.28
1.43 38:23 21:16 14:52 14:10 2.71
1.42 57:33 19:10 13:30 13:56 4.13
1.28 76:53 19:20 15:06 14:13 5.41

6.0mi on dreadmill, 66:22, 9 JUL 24, Fort Belvoir, Virginia

iThink:
Illusive Mind, "Digital Revolution"
Cobalt 60, "Darwin Was Right"

WX at 11 PM (3) Jul 09 85.1 (29.5) 77.7 (25.4) 29.88 (1011) SE 3

Odometer 24: 306.4mi

TE 4.1/0.0. Average/max heart rate = 145/155

Leaving it at 6.0 even today as I didn't start until late. Really late. I was going to take a rest day but I realized Thursday and Friday will probably become that so I will continue the streak until then. No lifting as I was somewhat pressed for time and I just wanted to burn lard. The level of effort was a bit more than intended for that, but I also wanted to finish quickly. Can't have it both ways. On the other hand, for running at this intensity on the dreadmill, I've adapted, but the alternative is to run in punishing heat, even at 11pm. So the dreadmill it is. I did tinker a bit with a USB-powered fan that I plugged into the machine, and that helped a bit. Still didn't stop me from sweating up a storm, though.

I realize I have run 49mi this month alone (on top of 100mi in June). That is a lot. Surprisingly, I don't feel wrecked. This is good.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:18 11:18 11:18 11:18 1.00
1.00 22:24 11:06 11:06 11:12 2.00
1.00 33:32 11:08 11:08 11:11 3.00
1.00 44:40 11:08 11:08 11:10 4.00
1.00 55:44 11:04 11:04 11:09 5.00
1.00 66:22 10:38 10:38 11:04 6.00

6.0mi on dreadmill, 64:56, 8 JUL 24, Fort Belvoir, Virginia

iThink:
For Against, "The Pennines"

WX at 5 PM (21) Jul 08 95.2 (35.1) 70.3 (21.3) 29.94 (1013) SE 7

Odometer 24: 300.4mi

TE 3.7/0.0. Average/max heart rate = 143/157

I was thinking about going 6.66 again. I decided to call it at 6.0 even. THe last 3 miles were lump sum as I forgot to restart my watch when I started running again, so the time had to be interpolated. I soaked through all of my clothing. I attribute some of that to a cotton shirt. Other aspects I chalk up to not being in a place where I was getting any breeze off a fan. First 3 miles were fairly straightforward, and then the last mile starting getting real fast as I was in a hurry to finish and I wanted to either sit in zone 2 (which I wasn't going to be able to do at the end) or crank it up all the way into zone 4+. Running for a long time in zone 3 is something I'm trying to avoid.

Time to start thinking about new shoes, although I have some time.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:06 11:06 11:06 11:06 1.00
1.00 22:02 10:56 10:56 11:01 2.00
1.00 32:56 10:54 10:54 10:59 3.00
3.00 64:56 32:00 10:40 10:49 6.00

6.66mi on dreadmill+lift, 79:55, 7 JUL 24, Fort Belvoir, Virginia

iThink:
Crystal Castles, "Sad Eyes"
Tommy Keene, "Running For Your Life"
The Smiths, "There Is A Light That Never Goes Out"

WX at 8 PM (0) Jul 07 90.0 (32.2) 66.4 (19.1) 29.96 (1014) SSE 3

Odometer 24: 294.4mi

TE 2.7/0.0 out. Average/max heart rate = 139 /148

Lifting - which is improving as I'm getting incrementally stronger, but followed by 6.66mi of dreadmill at 12:00/mi pace. The goal for today was to burn lard after mobility work. To ensure that I'm not woken up in the middle of the night, I made sure to do my usual stretching afterwards. Fingers crossed.

I briefly thought about running outside, but realized I needed to lift, so lift + dreadmill it was.

Lifting today:
Barbell Deadlift 10/10/10 @135
Military Press 10/10/10 @75
Linear Leg press 15/15/15 @370
Lat Pulldown 10/10/10 @120
Alternating dumbbell bench press 7 @30, 6/5 @35
Alternating dumbbell row 10/10/10 @35


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:02 12:02 12:02 12:02 1.00
1.00 24:07 12:05 12:05 12:03 2.00
1.00 36:07 12:00 12:00 12:02 3.00
1.00 48:08 12:01 12:01 12:02 4.00
1.00 00:09 12:01 12:01 12:02 5.00
1.00 12:09 12:00 12:00 12:01 6.00
0.66 19:55 07:46 11:46 12:00 6.66

6.66mi on dreadmill, 76:20, 6 JUL 24, Fort Belvoir, Virginia

iThink:
Illusive Mind, "Digital Revolution"
Sugarcult, "Dead Living"
Crystal Castles, "Sad Eyes"

WX at 5 PM (21) Jul 06 97.0 (36.1) 69.1 (20.6) 29.83 (1010) S 12

Odometer 24: 287.7mi

TE 3.4/0.0. Average/max heart rate = 142/160

Yet another day on the dreadmill. Instead of holding to the hour limit on the dreadmill, I broke it into two parts so I could run my standard 6.66mi distance. I stretched again in the hopes that my pain-free streak away from the gym continues.

Do I feel better for running 6.66mi today? Hell yeah.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:56 11:56 11:56 11:56 1.00
1.00 23:52 11:56 11:56 11:56 2.00
1.00 35:27 11:35 11:35 11:49 3.00
1.00 47:14 11:47 11:47 11:48 4.00
1.00 58:38 11:24 11:24 11:44 5.00
1.00 69:49 11:11 11:11 11:38 6.00
0.66 76:20 06:31 09:52 11:28 6.66

5.25mi on dreadmill, 60:02, 5 JUL 24, Fort Belvoir, Virginia

iThink:
whatever music that Japan Lacrosse uses in their videos

WX at 8 PM (0) Jul 05 91.9 (33.3) 75.9 (24.4) 29.76 (1007) S 9

Odometer 24: 281.0mi

TE 3.3/0.0. Average/max heart rate = 142/164

Today was insanely hot and humid. I wasn't going outside with a heat index of 107F, which it hit today. This one was without the chest strap, and the HRM readings off the wrist seemed to be good enough once I had my Garmin Forerunner 935 tight to my wrist. As was the case yesterday, my watch thinks I'm going MUCH faster than the treadmill was.

The other thing I did was to stretch my hip flexors, IT band, hamstrings, and piriformis before leaving the gym. I was in enough back pain last night that I woke up and couldn't get to sleep, and I am hoping this will defuse it before it happens again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:41 11:41 11:41 11:41 1.00
1.00 23:13 11:32 11:32 11:36 2.00
1.00 34:45 11:32 11:32 11:35 3.00
1.00 46:04 11:19 11:19 11:31 4.00
1.01 57:36 11:32 11:25 11:30 5.01
0.24 60:02 02:26 10:08 11:26 5.25

5.56mi on dreadmill+lift, 60:04, 4 JUL 24, Fort Belvoir, Virginia

iThink:
Velocity Girl, "Labrador"
Illusive Mind, "Digital Revolution"

WX at 4 PM (20) Jul 04 86.0 (30.0) 73.0 (22.8) 29.88 (1011) ESE 9

Odometer 24: 275.7mi

TE 2.1/0.0 out. Average/max heart rate = 140/155

First time on a dreadmill in a long while but it was 92 degrees outside and I wasn't going to run in that kind of heat and humidity. I need to leave my HRM chest strap off as the running mechanics are all wrong. There is absolutely no way I'm running 8:34/mi like it was saying I was. Lifting is getting stronger, but I can really feel a lot of tightness in the right IT band and back, so lifting today was a must.

Lifting today:
Barbell Deadlift 10/10/10 @145
Military Press 10/10/10 @75
Linear Leg press 15 @240 15/15 @250
Lat Pulldown 10/10/10 @120
Alternating dumbbell bench press 8/7/6 @30
Alternating dumbbell row 10/10/10 @35


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:26 11:26 11:26 11:26 1.00
1.00 22:44 11:18 11:18 11:22 2.00
1.00 33:34 10:50 10:50 11:11 3.00
2.00 54:59 21:25 10:42 11:00 5.00
0.56 00:04 05:05 09:05 10:48 5.56

6.37mi, 84:43, 3 JUL 24, Springfield, Virginia

iThink:
Alvvays, "Pecking Order"
Janice Whaley, "There Is A Light That Never Goes Out"

WX at Noon (16) Jul 03 82.9 (28.3) 62.1 (16.7) 30.19 (1022) SSE 13 RH 50

Odometer 24: 269.1mi

TE 2.9/0.0. Average/max heart rate = 142/168

Today was also pleasantly cooler than I would expect for July. What made it easier was the breeze and the fact that most of my route is under shade. I don't think I'd run in the mid-day without that shade, in particular. Continuing to march. The second iThink was VERY unexpected.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.30 16:03 16:03 12:21 12:21 1.30
1.04 30:07 14:04 13:32 12:52 2.34
0.45 35:59 05:52 13:02 12:54 2.79
1.76 59:19 23:20 13:15 13:02 4.55
0.53 66:17 06:58 13:10 13:03 5.08
1.29 84:43 18:26 14:17 13:18 6.37

6.4mi, 79:35, 1 JUL 24, Springfield, Virginia

iThink:
Alvvays, "After the Earthquake"
Alvvays, "In Undertow"

WX at 6 PM (22) Jul 01 80.6 (27.0) 50.4 (10.2) 30.08 (1018) NNW 8 RH 35

Odometer 24: 262.7mi

TE 3.3/0.1. Average/max heart rate = 142/161

I couldn't pass up the weather today. It was pleasant and breezy, everything yesterday wasn't. I had to go again, and I decided to run most of it zone 2, although I was going zone 3 uphill, and decided to go pretty hard on the last mile. Today was a good run!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.28 15:08 15:08 11:49 11:49 1.28
1.03 28:59 13:51 13:27 12:33 2.31
0.46 34:35 05:36 12:10 12:29 2.77
1.78 57:07 22:32 12:40 12:33 4.55
0.53 63:40 06:34 12:22 12:32 5.08
1.32 79:35 15:55 12:03 12:26 6.40

6.27mi+lift, 93:44, 30 JUN 24, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 2 PM (18) Jun 30 91.4 (33.0) 75.0 (23.9) 29.91 (1012) SSE 7 RH 59

Odometer 24: 256.3mi

TE 2.1/0.0 out. Average/max heart rate = 140/155

First time on the linear leg press in a while and it's helping with the back pain. I ran in the mid-day, which might've been foolish, but I also wanted to get something in, no matter how insanely hot it was (and it was).

Lifting today:
Linear Leg press 15/15/15 @225
Military Press 10/10/6 @75
Barbell Deadlift 10/10/10 @135/135/135
Lat Pulldown 10/10/10 @100
Alternating dumbbell bench press 8/7/6 @30
Alternating dumbbell row 12/12/12 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.28 17:23 17:23 13:35 13:35 1.28
1.04 33:11 15:48 15:12 14:18 2.32
0.45 39:44 06:33 14:33 14:21 2.77
1.89 67:50 28:06 14:52 14:33 4.66
0.43 74:29 06:39 15:28 14:38 5.09
1.18 93:44 19:15 16:19 11:53 6.27