8.26mi, 90:06, 30 SEP 24, Marine Corps Base Quantico, Virginia

iThink:
The Killers, "Run For Cover"

WX at 11 AM (15) Sep 30 66 (19) 64 (18) 29.99 (1015) Calm light rain RH 93

Odometer 24B: 137.3mi

TE 4.5/0.3. Average/max heart rate = 151/161

Today was supposed to be a long run. I was undisciplined and held pace rather than heart rate as I wanted to finish faster. It means that I ran well into zone 3 and held it for a long while. I was pretty beat afterwards, which suggests maybe I went too damn hard. But I wanted to make up for Saturday and Sunday off. Still, I'm pretty happy to hold 10:50/mi for eight miles on a track.

My watch crapped out near the end of mile 6, so I stopped until it reacquired. My ConnectIQ fields were toast afterwards, so I should probably restart again just to be sure.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:48 10:48 10:48 10:48 1.00
1.00 21:49 11:01 11:01 10:54 2.00
1.00 32:42 10:53 10:53 10:54 3.00
1.00 43:33 10:51 10:51 10:53 4.00
1.00 54:16 10:43 10:43 10:51 5.00
1.00 64:56 10:40 10:40 10:49 6.00
1.00 75:46 10:50 10:50 10:49 7.00
1.00 86:40 10:54 10:54 10:50 8.00
0.26 90:06 03:26 13:12 10:54 8.26

5.64mi, 72:16, 27 SEP 24, Springfield, Virginia

iThink:
The Killers, "Run For Cover"

WX at 6 PM (22) Sep 26 78.3 (25.7) 73.0 (22.8) 29.98 (1015) Calm RH 84

Odometer 24B: 129.0mi

TE 3.1/0.0. Average/max heart rate = 141/153

More recovery run, as my right hip was twitching a bit.I didn't sleep well last night, or for that matter most of this week, but I want to maintain momentum.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.19 26:54 26:54 12:17 12:17 2.19
2.03 53:46 26:52 13:14 12:44 4.22
1.42 72:16 18:30 13:02 12:49 5.64

5.7mi, 76:08, 26 SEP 24, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 7 PM (23) Sep 22 71.6 (22.0) 64.8 (18.2) 29.97 (1014) Calm RH 79

Odometer 24B: 129.0mi

TE 2.9/0.0. Average/max heart rate = 134/145

Recovery run, and taking it easy today because my knees and ankles are acting up - and I had both flu and COVID-19 vaccinations today and I didn't want to go too hard. Supposedly, I'll get better vaccine reactions, but today I just felt pretty beat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.18 28:51 28:51 13:14 13:14 2.18
2.04 56:57 28:06 13:46 13:30 4.22
1.48 76:08 19:11 12:58 13:21 5.70

6.66mi on dreadmill+lift, 68:43, 25 SEP 24, Fort Belvoir, Virginia

iThink:
The Killers, "Run For Cover"

WX at 9 PM (1) Sep 25 71.6 (22.0) 69.4 (20.8) 30.03 (1016) ESE 5

Odometer 24B: 123.4mi

TE 4.4/0.0. Average/max heart rate = 150/167

The watch told me to do max VO2 work. I wasn't feeling intervals, so today was a tempo run that was actually anaerobic threshold, so this will do. I was taking off about 10-20 seconds per mile pace every mile, and the negative splits bear out. Today was hard, but rewarding.

Today's iThink was selected for its pace - "Run For Cover" is 165 bpm. Touché Amoré's "Lament" is 167, another good choice. My cadence ranges from around 163 to 166 based on what I've seen so far. That is driving the iThink choices for sure.

Lifting today:
Military Press 10/10/10 @65
Barbell Row 10/10/10 @95
Lat Pulldown 10 @100, 10/10 @110
Barbell Deadlift 10/10/10 @135

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:59 10:59 10:59 10:59 1.00
1.01 21:41 10:42 10:36 10:47 2.01
0.99 31:57 10:16 10:22 10:39 3.00
1.00 42:13 10:16 10:16 10:33 4.00
1.00 52:20 10:07 10:07 10:28 5.00
1.00 62:16 09:56 09:56 10:23 6.00
0.66 68:43 06:27 09:46 10:19 6.66

6.0mi on dreadmill+lift, 67:43, 23 SEP 24, Fort Belvoir, Virginia

iThink:
Illusive Mind, "Digital Revolution"
Touché Amoré, "Lament"

WX at 10 PM (2) Sep 17 71 (22) 68 (20) 30.04 (1017) Calm light rain

Odometer 24B: 116.7mi

TE 3.3/0.0. Average/max heart rate = 139/147

My knees informed me in no uncertain terms that I need to be careful with leg extensions and leg presses. It also looks like the path to less pain if I can develop those a bit better. Easy run tonight as I was running for base after yesterday's tempo run.

Lifting today:
Leg Extensions 10/10/10 @60
Leg Curl 10/10/10 @60
Military Press 10/10/10 @65
Barbell Row 10/10/10 @95
Barbell Deadlift 10/10/10 @135

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:30 11:30 11:30 11:30 1.00
1.00 22:50 11:20 11:20 11:25 2.00
1.00 34:09 11:19 11:19 11:23 3.00
1.00 45:29 11:20 11:20 11:22 4.00
1.00 56:36 11:07 11:07 11:19 5.00
1.00 67:43 11:07 11:07 11:17 6.00

6.67mi, 78:36, 22 SEP 24, Springfield, Virginia

iThink:
Apollo 440, "Don't Fear the Reaper"

WX at 7 PM (23) Sep 22 71.6 (22.0) 64.8 (18.2) 29.97 (1014) Calm RH 79

Odometer 24B: 110.5mi

TE 3.8/0.0. Average/max heart rate = 147/161

Today was unexpectedly hard, unexpectedly fast, but I was able to hold a higher level of intensity than what I expected. Today ended up being a tempo run, rather than base. Good run, but I probably need to go easier tomorrow. The watch is saying I set a mile record of 10:35, although I'm not sure where that happened.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.35 15:01 15:01 11:07 11:07 1.35
1.06 27:23 12:22 11:40 11:22 2.41
0.56 33:36 06:13 11:07 11:19 2.97
1.73 53:19 19:43 11:24 11:21 4.70
0.55 59:47 06:28 11:45 11:23 5.25
1.42 78:36 18:49 13:15 11:47 6.67

6.66mi on dreadmill, 70:47, 20 SEP 24, Fort Belvoir, Virginia

iThink:
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)"

WX at 10 PM (2) Sep 20 66.9 (19.4) 64.8 (18.2) 29.94 (1013) Calm

Odometer 24B: 103.8mi

TE 3.6/0.0. Average/max heart rate = 141/152

Feeling some pain in the knees and in the arch of the right foot. Still glad I got this one in, although I was trying to run tempo and the watch says I only ran base.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.66 07:31 07:31 11:23 11:23 0.66
1.00 18:23 10:52 10:52 11:04 1.66
1.00 28:32 10:09 10:09 10:44 2.66
1.00 38:40 10:08 10:08 10:34 3.66
1.00 48:50 10:10 10:10 10:29 4.66
1.00 59:01 10:11 10:11 10:26 5.66
1.00 70:47 11:46 11:46 10:38 6.66

6.66mi, 84:51, 18 SEP 24, Springfield, Virginia

iThink:
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)"

WX at 8 PM (0) Sep 19 73.9 (23.3) 66.9 (19.4) 29.84 (1010) Calm RH 79

Odometer 24B: 97.1mi

TE 3.2/0.0. Average/max heart rate = 137/155

Legs still a little tired. THe watch was telling me to do a tempo run, but I didn't feel up to it. I am definitely feeling some patellar pain syndrome in the right knee more so than the left, and some impact pain in the ankle.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.35 16:28 16:28 12:12 12:12 1.35
1.06 30:46 14:18 13:29 12:46 2.41
0.59 37:58 07:12 12:12 12:39 3.00
1.71 59:21 21:23 12:30 12:36 4.71
0.54 66:01 06:40 12:21 12:34 5.25
1.41 84:51 18:50 13:21 12:44 6.66

6.66mi on dreadmill+lift, 74:52, 17 SEP 24, Fort Belvoir, Virginia

iThink:
Illusive Mind, "Digital Revolution"
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)"

WX at 10 PM (2) Sep 17 71 (22) 68 (20) 30.04 (1017) Calm light rain

Odometer 24B: 97.1mi

TE 3.3/0.0. Average/max heart rate = 139/147

Light lifting but running at high base - not the zone 2 run I expected, but also not going too hard either. First time on the dreadmill with the Garmin Forerunner 955, and I am pretty stoked at the ability to calibrate the treadmill running setting for what it really was.

It's an indicator that I don't think I'm going as hard as I think and I am running a few minutes faster on the treadmill than I did just three weeks ago-- with no section even approaching zone 4. This is definitely good progress on aerobic base.

Probably taking tomorrow off as I have some things to do that'll preclude anything I want to do (and to give my ankle and knees a break).

Lifting today:
Military Press 10/10/10 @65
Barbell Row 10/10/10 @95
Barbell Deadlift 10/10/10 @135
Lat Pulldown 10/10/10 @100

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:27 11:27 11:27 11:27 1.00
1.00 22:46 11:19 11:19 11:23 2.00
1.00 34:07 11:21 11:21 11:22 3.00
1.00 45:25 11:18 11:18 11:21 4.00
1.00 56:44 11:19 11:19 11:21 5.00
1.00 67:55 11:11 11:11 11:19 6.00
0.66 74:52 06:57 10:32 11:14 6.66

6.66mi, 79:57, 16 SEP 24, Springfield, Virginia

iThink:
Sabaton, "Into The Fire"

WX at 1 PM (17) Sep 15 78.8 (26.0) 59.2 (15.1) 30.28 (1025) E 6 RH 51

Odometer 24B: 90.4mi

TE 3.4/0.0. Average/max heart rate = 140/155

Legs still tired but not as horrible as yesterday. Still being judicious about training based on how beat my legs feel.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.36 15:06 15:06 11:06 11:06 1.36
1.06 28:18 13:12 12:27 11:42 2.42
0.56 34:53 06:35 11:45 11:42 2.98
1.74 55:34 20:41 11:53 11:46 4.72
0.54 62:09 06:35 12:11 11:49 5.26
1.40 79:57 17:48 12:43 12:00 6.66

5.21mi, 71:51, 15 SEP 24, Springfield, Virginia

iThink:
Death Cab for Cutie, "I Miss Strangers"

WX at Noon (16) Sep 15 76.1 (24.5) 59.7 (15.4) 30.29 (1025) Calm RH 57

Odometer 24B: 83.8mi

TE 2.7/0.0. Average/max heart rate = 131/152

I took a recovery day but had unbelievably dead legs. I was going to go 8. Then 6. Then I decided to cut it to the easiest route I could take and about 5. I'll see how I feel tomorrow. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.33 16:53 16:53 12:42 12:42 1.33
1.05 32:00 15:07 14:24 13:27 2.38
0.80 43:49 11:49 14:46 13:47 3.18
0.89 56:54 13:05 14:42 13:59 4.07
1.14 71:51 14:57 13:07 13:47 5.21

6.2mi+lift, 78:16, 13 SEP 24, Marine Corps Base Quantico and Springfield, Virginia

iThink:
Alvvays "After the Earthquake"
Chvrches, "Gun"

WX at Noon (16) Sep 13 75 (24) 66 (19) 30.22 (1023) Calm
WX at 8 PM (0) Sep 13 72.9 (22.7) 64.8 (18.2) 30.15 (1020) Calm RH 76

Odometer 24B: 78.6mi

TE 3.3/0.0. Average/max heart rate = 138/154

First lift in a while, although today marked the first leg extensions and leg curls in a long while. This is my attempt to do some remedy for my patellar pain syndrome, which has really flared up the last two weeks. Easy running today seven hours later, although not as easy as I probably should've gone.

Lifting today:
Barbell Deadlift 10/10/10 @135
Military Press 10/10/10 @65
Barbell Row 10/10/10 @95
Leg press 15/12/10 @368
Leg Extensions 10/10/10 @70
Leg Curl 10/10/10 @80
Alternating Dumbbell Chest Press 10/8/6 @115
GHD Situp 15/12/10
Overhead Row 10 @90 10/10 @140

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.33 15:34 15:34 11:42 11:42 1.33
0.53 22:02 06:28 12:12 11:51 1.86
1.74 43:52 21:50 12:33 12:11 3.60
0.56 51:20 07:28 13:19 12:20 4.16
0.89 63:36 12:16 13:47 12:36 5.05
1.15 78:16 14:40 12:45 12:37 6.20

6.0mi, 72:28, 12 SEP 24, Springfield, Virginia

iThink:
Sabaton, "Into The Fire"

WX at 6 PM (22) Sep 12 80.4 (26.9) 53.2 (11.8) 30.15 (1020) ESE 7 RH 39

Odometer 24B: 72.4mi

TE 3.5/0.0. Average/max heart rate = 142/156

Today was a suggested tempo run, which I didn't really feel like, but by the halfway mark, that's exactly what it became, especially after the tough hill on the last leg, a 6.6% grade for .35 miles. I'm actually pretty glad I can do that entire uphill without stopping.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.56 17:34 17:34 11:16 11:16 1.56
1.44 36:17 18:43 13:00 12:06 3.00
1.45 53:24 17:07 11:48 12:00 4.45
1.55 72:28 19:04 12:18 12:05 6.00

4.39mi, 56:19, 10 SEP 24, Springfield, Virginia

iThink:
Max, "Aim"

WX at Noon (16) Sep 10 80.8 (27.1) 50.5 (10.3) 30.11 (1019) W 7 RH 34

Odometer 24B: 66.4mi

TE 2.9/0.0. Average/max heart rate = 132/149

Holy crap, really dead legs. I'm taking tomorrow off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.20 27:31 27:31 12:30 12:30 2.20
2.19 56:19 28:48 13:09 12:50 4.39

4.0mi, 54:01, 9 SEP 24, Springfield, Virginia

iThink:
Machinae Supremacy, "Shopmusic"

WX at 10 AM (14) Sep 09 68.2 (20.1) 48.2 (9.0) 30.18 (1022) Calm RH 48

Odometer 24B: 62.0mi

TE 2.6/0.0. Average/max heart rate = 126/144

Easy recovery run after yesterday's hard run. The wrist HRM on the Forerunner 955 is a lot more accurate and consistent than the one on the Forerunner 935.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.99 26:07 26:07 13:07 13:07 1.99
2.01 54:01 27:54 13:53 13:30 4.00

8.25mi, 93:10, 8 SEP 24, Springfield, Virginia

iThink:
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)" instrumental

WX at Noon (16) Sep 08 68.0 (20.0) 43.3 (6.3) 30.11 (1019) NW 6 RH 41

Odometer 24B: 58.0mi

TE 4.6/0.7. Average/max heart rate = 145/162

The weather was amazing and I went out hard. Probably too hard, and I'll regret it later, but today was almost time-trial in its level of intensity. But it was a productive run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.32 14:10 14:10 10:44 10:44 1.32
1.05 26:16 12:06 11:31 11:05 2.37
0.56 32:15 05:59 10:41 11:00 2.93
1.73 51:35 19:20 11:11 11:04 4.66
0.53 57:33 05:58 11:15 11:05 5.19
1.06 70:00 12:27 11:45 11:12 6.25
0.89 80:42 10:42 12:01 11:18 7.14
1.11 93:10 12:28 11:14 11:18 8.25

6.4mi, 79:42, 6 SEP 24, Springfield, Virginia

iThink:
The Connells, "Something to Say"
Sugarcult, "Dead Living"

WX at 8 PM (0) Sep 06 68.4 (20.2) 63.0 (17.2) 29.95 (1014) Calm RH 83

Odometer 24B: 49.7mi

TE 3.3/0.7. Average/max heart rate = 142/156

Today was faster than I expected, but the weather was pretty awesome. This was a good 11 minutes faster than the same route I ran in July when it was beastly hot. I just started late and it got dark fast. My hips and back are bothering me, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.26 15:02 15:02 11:56 11:56 1.26
1.02 28:26 13:24 13:08 12:28 2.28
0.58 34:55 06:29 11:11 12:13 2.86
1.69 55:47 20:52 12:21 12:16 4.55
0.52 62:12 06:24 12:19 12:16 5.07
1.34 79:42 17:30 13:04 12:26 6.41

3.39mi, 42:50, 4 SEP 24, Springfield, Virginia

iThink:
Crystal Castles, "Doe Deer"

WX at 5 PM (21) Sep 04 76.8 (24.9) 50.7 (10.4) 30.35 (1027) ESE 9 RH 40

Odometer 24B: 43.3mi

TE 3.0/1.5. Average/max heart rate = 140/168

Holy shit, today was hard. Really, really, hard. If I was running well into zone 3 on flat segments, it's time for a break. Last segment was almost entirely uphill and run at high zone 4.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.10 14:30 14:30 13:11 13:11 1.10
0.89 24:57 10:27 11:44 12:32 1.99
1.03 37:29 12:32 12:10 12:25 3.02
0.37 42:50 05:21 14:28 12:38 3.39

2.0mi on dreadmill+lift, 22:23, 3 SEP 24, Fort Belvoir, Virginia

iThink:
MxPx, "I Will Follow"

WX at 11 PM (3) Sep 03 55.4 (13.0) 50.4 (10.2) 30.32 (1026) Calm

Odometer 24: 423.4mi

TE 3.1/0.0. Average/max heart rate = 144/149 but probably inaccurate

Lifting after taking a few days off, but finishing with a two mile run to top it off. It was late, so I didn't go very long.

Lifting today:
Barbell Deadlift 10/10/10 @135
Military Press 10/10/10 @65
Barbell Row 10/10/10 @85
Leg press 15/15/15 @368
Lat Pulldown 10/10/10 @100
Bench Press 10/8/6 @115

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 22:23 22:23 11:11 11:11 2.00

8.34mi, 1:44:10, 2 SEP 24, Springfield, Virginia

iThink:
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)"

WX at 6 PM (22) Sep 02 78.8 (26.0) 48.0 (8.9) 30.07 (1018) NW 9G16 RH 34

Odometer 24B: 36.3mi

TE 3.1/0.4. Average/max heart rate = 140/155

With today's weather, and because the gyms were closed (federal holiday), I decided a long run was in order. This was awesome, and is really encouraging. Pace was not bad (and certainly faster than yesterday), although I went harder than I had originally intended. Still, this was a good day on the trail.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.52 17:50 17:50 11:44 11:44 1.52
1.04 31:20 13:30 12:59 12:14 2.56
0.45 36:43 05:23 11:57 12:12 3.01
1.77 58:41 21:58 12:25 12:17 4.78
0.52 65:11 06:30 12:31 12:18 5.30
1.05 79:00 13:49 13:10 12:26 6.35
0.89 91:00 12:00 13:29 12:34 7.24
1.10 104:10 13:10 11:58 12:29 8.34

4.42mi, 58:12, 1 SEP 24, Springfield, Virginia

iThink:
MxPx, "I Will Follow"

WX at 7 PM (23) Sep 01 78 (26) 73 (23) 29.86 (1011) Calm light rain RH 83

Odometer 24B: 27.9mi

TE 2.5/0.2. Average/max heart rate = 136/155

Easy recovery run after the hard run on Friday night. My right ankle and right knee are definitely feeling having gone that hard as they're a bit tender to impact in some places. The goal today was to run as much as I could in zones 2 and 3, although there were some uphills that went harder than that. I also am not sure how much credence I want to give my wrist HRM versus a chest strap.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.20 27:50 27:50 12:39 12:39 2.20
2.22 58:12 30:22 13:41 13:10 4.42