6.0mi at 60#, 104:14, 31 DEC 07, Fort Leavenworth KS

iThink:
Throwing Muses, "Mania"
Throwing Muses, "Flood"

WX at 1000: 28 (-2) DP 24 (-4) BP 29.89 (1012) NW 8 light snow RH 86

Odometer B1: 28mi

Z2-3.

The weather conditions outside made it unsafe to walk at any legitimate speed, so I had to slow down.

I had two good wipeouts. The first happened walking downhill. The second happened, and I honestly think I would have cracked my head open had I not had my ruck or body armor on. I wasn't wearing a helmet, but I need to recheck my ruck to make sure I didn't break anything when I landed on it trying to kill myself.

It is surprising how little snivel gear I need to wear when I'm roadmarching with body armor on. I had a sweatshirt, pants, and gloves, and nothing else.

I was in a singularly shitty mood this morning when I started, so I knew I was going to finish the road march dead or alive. It was a matter of time when, but I frankly didn't fucking care how shitty the weather got. It's been a while since I roadmarched in snow flurries.

One of the gifts I received this x-moose was the box set for My So-Called Life. It, then makes sense to think of this quotation, that "Hatred can become like food. It gives you this energy. You can, like, live off it." Curiously appropriate, I think.

Splits
SGMT AGGRGTE SEGMT PERMI AVGPC DIST
0.32 0:05:02 05:02 15:44 15:44 0.32
0.89 0:19:27 14:25 16:12 16:04 1.21
0.68 0:30:25 10:58 16:08 16:06 1.89
3.77 1:38:41 08:16 18:06 17:26 5.66
0.32 1:44:14 05:33 17:21 17:26 5.98

3.4+3.4mi, 28:58+30:13, 28 DEC 07, Carlisle PA

iThink:
"Jester" from the PC video game Terminal Velocity
Everlast, "All Along the Watchtower"

WX at 1100: 44.1 (6.7) DP 30.0 (-1.1) BP 30.32 (1026) SE 6 RH 57
WX at 0900: 37.0 (2.8) DP 30.9 (-0.6) BP 30.33 (1027) Calm haze RH 78

Odometer 4: 352.5mi

Z3.

The run itself was not particularly hard today. It was the heavy lifting at Thorpe Hall at Carlisle Barracks that really made today difficult. That was an exercise in suck.

This is what happens when I lay off the weights for a few weeks. All my improvement from the last few weeks evaporates like an illusion. Still, this is just to hold the line before going to Air Assault School in January.

On the other hand, if I'm not going particularly hard just to run 8:39/mi, then I guess I can live with that. For now, at least. I'm still working off the sins of the last few days, and our family trip to Hershey Park yesterday probably didn't help much...

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
3.42 28:58 28:58 08:28 08:28 3.42
3.42 59:11 30:13 08:50 08:39 6.84

3.4mi, 29:19, 27 DEC 07, Carlisle PA

iThink:
Hilary Duff, "Wake Up"
The Cure, "A Forest" (from Concert, 1984)

WX at 0900: 37.9 (3.3) DP 35.1 (1.7) BP 30.03 (1016) E 3 mist RH 89

Odometer 4: 344.5mi

Z3.

Nothing too hard after yesterday's run, but today wasn't exactly slow either for a relative recovery run.

I needed to do something as I got in some suds last night at the Market Cross Pub with my old professor from Carlisle Barracks from a few years ago. Mmmm, Stella Artois. Actually the other poison of choice was a Snakebite, which is a half Woodpecker Cider, half Harp, and is quite good.

I wore normal snivel gear as I wasn't trying to go particularly fast. Tomorrow I grind out a good one - or I may end up going to Carlisle Barracks to get in some gym work.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.13 09:55 09:55 08:47 08:47 1.13
1.30 20:56 11:01 08:28 08:37 2.43
0.79 27:35 06:39 08:25 08:34 3.22
0.22 29:19 01:44 07:53 08:31 3.44

7.0mi, 57:45, 26 DEC 07, Carlisle PA

Neil Young, "Keep On Rockin' In The Free World"
R.E.M., "Driver 8"

WX at 0900: 34.0 (1.1) DP 28.0 (-2.2) BP 30.23 (1023) Calm RH 78

Odometer 4: 342.0mi

Z4.

It sure is weird being back at Carlisle again. I'm visiting my brother-in-law and his family, along with my other brother-in-law and his two boys. Having nine kids in the house sure makes it exciting.

It most certainly did NOT feel like 34 degrees at all this morning. It could be because I have more hair than I usually do (2 weeks between haircuts does that) or it's because I'm working off the sins of the day prior. I went out initially with tights and a sweatshirt, and gloves, and after about 200m, returned to the start, jettisoned all snivel gear, and ran in shorts, long-sleeve shirt, and gloves. My legs were pink from the cold, but I didn't overheat.

I was pleasantly surprised to hold low 8-minute pace. I'm sure the environmental conditions had something to do with it, and the fact that I haven't done a damn thing aside from lug baggage and shovel snow in the last week.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.65 05:01 05:01 07:43 07:43 0.65
1.51 17:53 12:52 08:31 08:17 2.16
0.80 24:17 06:24 08:00 08:12 2.96
0.66 29:47 05:30 08:20 08:14 3.62
1.29 40:38 10:51 08:25 08:17 4.91
1.51 52:32 11:54 07:53 08:11 6.42
0.65 57:45 05:13 08:02 08:10 7.07

Oh hell yeah

"Attend the tale of Sweeney Todd, who served a dark and a hungry god..." I haven't felt this motivated to see a film on the big screen in a long time.

When I was in 8th grade, my music teacher had us watch a videotape of the Angela Lansbury version of Sweeney Todd. Looking back, I don't think that would have ever happened in a public school. I may malign some of the folks with whom I went to school...but I don't think I can argue with the education I got there.

The fact that Sweeney Todd is coming out for x-moose only sweetens the deal...since my favorite x-moose song is, of course, FEAR's "Fuck Christmas."

Oh hell yeah.

4.7mi, 37:50, 20 DEC 07, Fort Leavenworth KS

iThink: Rob Zombie, "Feel So Numb"

WX at 1200: 45.0 (7.2) DP 34.0 (1.1) BP 29.8 (1009) NNW 5 RH 65

Odometer 4: 335mi

Z4.

Fast start, level off, and probably no negative splits...but a hard run nonetheless. I was running at just inside oxygen debt, so I think this was a decent race-like pace. Probably not a good workout right after a roadmarch, but we'll see tomorrow.

I'm not sure why I felt like going so fast at the start, though.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:00 02:00 07:26 07:26 0.27
1.24 11:35 09:35 07:43 07:40 1.51
0.85 18:44 07:09 08:25 07:56 2.36
1.24 28:33 09:49 07:55 07:56 3.60
0.85 35:40 07:07 08:22 08:01 4.45
0.27 37:50 02:10 08:01 08:01 4.72

4.7mi at 60#, 72:54, 19 DEC 07, Fort Leavenworth KS

iThink:
Cub, "Pillow Queen"
Cub, "Green Eyes"
Rob Zombie, "Feel So Numb"

WX at 1100: 39.9 (4.4) DP 28.9 (-1.7) BP 30.1 (1019) S 9 RH 64

Odometer B1: 22mi

Z3.

I'm not breathing all that hard - but I know my legs are working pretty hard.

Unfortunately, I'm not able to hold the kind of pace I need to hold with all this on. This is not encouraging if I want to ruck 12 miles in less than 3 hours. The big question mark is whether I do so with body armor or not.

Having 35 pounds of body armor changes things. Actually, in some ways, it makes it easier than having just the ruck since body armor tends to distribute weight better.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 04:14 04:14 15:44 15:44 0.27
1.24 22:56 18:42 15:04 15:11 1.51
0.85 36:21 13:25 15:47 15:24 2.36
1.24 55:16 18:55 15:15 15:21 3.60
0.85 08:42 13:26 15:48 15:26 4.45
0.27 12:54 04:12 15:33 15:27 4.72

4.48mi at 60#, 72:36, 17 DEC 07, Fort Leavenworth, KS

iThink: a variety of x-moose songs and "Jester" from the old computer game Terminal Velocity

WX at 1000: 27.0 (-2.8) BP 19.9 (-6.7) DP 30.18 (1022) SSW 9 RH 74

Odometer B1: 17mi

Z3.

For it being below freezing, I had to take off my hat because I was sweating so much.

It also didn't help that there was all sorts of ice all over the ground from the ice storm last weekend and a few days prior.

I'm not sure how much credence to give these splits as I was going faster later on.

Weights were 35# for body armor, 25# for rucksack. The ruck sure didn't feel like only 25 lbs...it felt lighter.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 04:06 04:06 15:14 15:14 0.27
2.09 32:51 28:45 13:45 13:55 2.36
2.09 68:18 35:27 16:58 15:21 4.45
0.27 72:36 04:18 15:56 16:13 4.48

30min on elliptical, 13 DEC 07, Clarksville TN

Michael Manring, "Blue Orleans"

WX at 1100: 46.0 (7.8) DP 44.1 (6.7) BP 30.13 (1020) WNW 6 RH 92

Odometer 4: 330mi estimate

Z3.
Average heart rate = 141, Max HR = 180

I woke up late, and had to do something. I need to stop doing these "do nothing but eat" days because they're not helping me!

30 minutes is about all I could spare. Nothing too hard, but nothing particularly easy either.

5.1mi, 46:27, 11 DEC 07, Clarksville TN

Kristin Hersh, "Peggy Lee"
"Girl From Ipanema" (various covers)
Everlast, "All Along the Watchtower" (yes, the one from Ghost Recon: Advanced Warfighter, which I don't play)

WX at 0700: 52.0 (11.1) DP 51.1 (10.6) BP 30.21 (1023) SE 3 mist RH 96

Odometer 1: 78.3mi

Z3.

Today was not quite a day of wogging - but pretty close. I think the initial pace reflected that, although the continuous negative splits (less the first leg) was an indicator that as I loosened up, I'm in better shape than I'd originally thought.

That I was running sub-8 by the end at the same relative effort was actually a good sign.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.21 01:52 01:52 09:06 09:06 0.21
1.35 14:39 12:47 09:30 09:27 1.55
1.01 24:11 09:32 09:26 09:27 2.56
1.01 33:14 09:03 08:58 09:19 3.57
1.35 44:47 11:33 08:33 09:06 4.92
0.21 46:27 01:40 07:56 09:03 5.13

45min on elliptical, 10 DEC 07, Clarksville TN

Bear McCreary, "One Year Later"

WX at 0800: 45.0 (7.2) DP 44.1 (6.7) BP 30.27 (1025) N 6 mist RH 96

Odometer B1: 12mi

Z4.
Avg heart rate = 144, max = 170

It was drizzling outside. I didn't feel very industrious, or more properly, brave.

So I ellipticaled. No problem.

I might go for an easy run tomorrow as I've back-to-backed two hard days on the elliptical.

60min on elliptical, 9 DEC 07, Clarksville TN

Bear McCreary, "Dirty Hands"

WX at 1200: 68.0 (20.0) DP 64.9 (18.3) BP 30.21 (1023) SW 12 RH 89

Odometer 4: 327.0mi estimate

Z4.
Average heart rate = 153, max 178

It was raining, so I decided to chicken out instead of putting the Big Green Tick on. So...I decided to go high on resistance and went for 60 minutes.

I'm probably at the point where I could grind out a 12-mile road march...but it'd be ugly. But it can be done.

Add some heavy lifting today for the first time in about five days. Better than Doing Nothing But Eat, admittedly.

5.13mi, 41:25, 4 DEC 07, Clarksville TN

Chris Stamey, "On The Radio (For Ray Davies)"
For Against, "Stranded in Greenland"

WX at 0700: 26.1 (-3.3) DP 21.0 (-6.1) BP 30.1 (1019) Calm RH 81

Odometer 4: 321.9mi

Z4.

At last, the Girl From Ipanema leaves me alone, atleast this morning...
...although I did have have that song suck in my head most of yesterday at work.

Today was a crapshoot after yesterday. I was pleasantly surprised to be running sub-8-minute pace this morning, although I suspect I can attribute some of that to the usual 25-minute warmup period. Still, I didn't feel like I was particuarly going VERY hard to keep the pace leading in...so I guess I shouldn't be too bent out of shape.

It is, however, winter, and I always run faster in the cold than in the heat.

And...I also did some lifting this morning not - mostly to keep myself honest on some of that too.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.21 01:40 01:40 08:08 08:08 0.21
1.35 12:50 11:10 08:18 08:17 1.55
1.01 21:11 08:21 08:16 08:16 2.56
1.01 29:16 08:05 08:00 08:12 3.57
1.35 39:48 10:32 07:48 08:05 4.92
0.21 41:25 01:37 07:42 08:04 5.13

5.1mi at 45#, 74:38, 3 DEC 07, Clarksville TN

in the iThink:
Girl From Ipanema (again)
Michael Kamen, Band of Brothers Suite No. 2

WX at 0800: 28.9 (-1.7) DP 21.9 (-5.6) BP 30.42 (1030) NW 8 RH 74

Odometer B2: 5.1mi

Z3.

I felt like I was shuffling but not going particularly fast. That's not a big deal, but I thought it was interesting that I was still holding sub-15 minute pace with 45 pounds, which is a good (but not excessively heavy) working load.

No weapon, no helmet.

I did break my rucksack frame. Time to replace it, grr...

I'll probably ramp up the weight at some point, but the speed is encouraging, mostly.

The last split was due to a late stop on the watch.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.21 02:57 02:57 14:23 14:23 0.21
1.35 22:33 19:36 14:34 14:33 1.55
1.01 37:21 14:48 14:39 14:35 2.56
1.01 52:02 14:41 14:32 14:35 3.57
1.35 61:18 19:16 14:16 14:30 4.92
0.21 74:38 03:20 15:52 14:33 5.13

5.31mi, time indeterminate, 1 DEC 07, Brentwood TN

Katee Sackhoff's rendition of "Girl from Ipanema" from the Battlestar Galactica Season 3 Gag Reel

WX at 1500: 57.9 (14.4) DP 28.0 (-2.2) BP 30.2 (1022) E 6 RH 32

Odometer 4: 316.4mi

Z4.

Ordinarily I don't consider hashes hard runs, but a look at the terrain around the start meant that I was going to be working for every splash of hash on the ground.

I FRBed today - although it was mostly out of dumb serendipity rather than actual skill. The hills were killing me...which might underscore that I need to get back on the stick and start working again.

I cannot describe in words the massive cognitive dissonance at running uphill, hard, and having "Girl from Ipanema" stuck in the back of my head. It was the gift that truly would keep on giving...

30min on elliptical, 30 NOV 07, Clarksville TN

George Gershwin, 'Rhapsody in Blue' (from some United Airlines commercial this morning on the Glass Tit)

WX at 0800: 28.0 (-2.2) DP 25.0 (-3.9) BP 30.39 (1029) W 3 RH 88

Odometer 4: 311.0mi equivalent

Z3.
Heart rate Average ~ 160

I was thinking about running this morning, but after seeing the forecast, I chickened out and only lifted and ellipticaled this morning.

I'll run tomorrow. But not at 7:00am.

4.68mi at 35#, 64:22, 29 NOV 07, Fort Campbell KY

Bear McCreary, "Refugees Arrive"

WX at 0700: 37.6 (3.1) DP 23.2 (-4.9) BP 30.35 (1027) Variable 2 RH 56

Odometer B1: 8.1mi

Z3.

I put the Big Green Tick on for this one and threw in two boxes of sodas to increase the working load, so 35# is an estimate.

The times are promising, but I have yet to hit a distance above 5 miles, so perhaps this weekend I'll try something different.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.43 19:53 19:53 13:54 13:54 1.43
0.91 32:29 12:36 13:51 13:53 2.34
0.91 45:45 13:16 14:35 14:05 3.25
1.43 64:22 18:37 13:01 13:45 4.68

3.42mi at ~40#, 49:37, 20 NOV 07, Fort Campbell KY

Bear McCreary, "Violence and Variations"

WX at 0800: 58 DP 51, BP 30.15 (1020.7), S 8 Overcast RH 77

Odometer B1: 3.42mi since start

Z3.

I was split between whether to put on the Big Green Tick (which is not even remotely loaded up to the weight it needs) or to load up with my full suite of body armor less helmet, which weighs in at about 40 pounds. I was thinking I was regularly going to be going faster than 15:00/mile but I found I had to really bust my ass to get that speed.

This is not encouraging, but the speed I'm clocking isn't a completely glum sign either.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.87 12:45 12:45 14:39 14:39 0.87
0.87 25:36 12:51 14:46 14:43 1.74
0.84 38:22 12:46 15:12 14:52 2.58
0.84 49:37 11:15 13:24 14:30 3.42

4.0mi on the dreadmill, 33:55, 19 NOV 07, Clarksville TN

Michael Manring, "Blue Orleans"

WX at 0700: 59.0 (15.0) DP 57.9 (14.4) BP 30.24 (1024) S 5 mist RH 96

Odometer 4: 308.4mi

Z4.

For some reason, I was working a lot harder when I had instrumentation in front of me. This is also a function of running on the dreadmill, but I hadn't planned on running outside (overcast, mist, and 4-lane high-speed roadway = death wish) and the ellipticals were in use.

"Blue Orleans" makes for a bizarrely inconsistent running mantra, but it would not budge. This is not to say that I don't like Michael Manring's guitar work (q.v. 1986's 'Unusual Weather') but I don't normally associate running to it, either.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:47 08:47 08:47 08:47 1.00
1.00 17:21 08:34 08:34 08:41 2.00
1.00 25:55 08:34 08:34 08:38 3.00
1.00 33:55 08:00 08:00 08:29 4.00

5.1mi, 57:28, 18 NOV 07, Clarksville TN

Bear McCreary, "All Along the Watchtower"

WX at 1100: 55.9 (13.3) DP 46.0 (7.8) BP 30.2 (1022) SE 6 RH 69

Odometer 1: 73.0mi

Z3-4.

I didn't think I was working that hard relative to any other run at Dunbar Cave State Park. I wasn't, if I think I was running mostly negative splits (versus the last time where I went balls out and ended up running all positive splits because I was so dead after the first lap).

I was working off the sins of the last week where I did very little PT. This is a start.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.70 19:27 19:27 11:26 11:26 1.70
1.70 38:43 19:16 11:20 11:23 3.40
1.70 57:28 18:45 11:02 11:16 5.10

4.3mi, time indeterminate, 18 NOV 07, Nashville TN

Nothing in the iThink.

WX at 1500: 63.0 (17.2) BP 44.1 (6.7) DP 29.95 (1014) SW 7 RH 50

Odometer 4: 304.3mi

Z3 high.

This was an urban hash with very little terrain but being Nashville, quite a bit of hills.

I didn't think I was going to be the FRB - but ultimately ended up being since I decided not to knuckle under in a quick finish.

I was sucking going uphill, though. That was unencouraging.

Splits
First leg 2.96mi aggregate
Second leg 4.32mi aggregate

45 min on elliptical, 16 NOV 07, Clarksville TN

traditional, "The Navy Hymn"
Bear McCreary, "Refugees Arrive"

WX at 0700: 27.0 (-2.8) DP 25.0 (-3.9) BP 30.2 (1022) Calm RH 92

Odometer 4: 300mi equivalent.

Z3 high.
Average HR 143

It was cold outside, and I didn't feel like being hard. There's no incentive for being tough.

Besides, I was going to do some weight work, but I think I'll pass on that one.

I have no idea why "Eternal Father" was stuck in my head this morning...especially since I'm not in the Navy.

4.7mi, 40:14, 11 NOV 07, Fort Leavenworth KS

Dope, "Die Motherfucker Die"
Bear McCreary, "Storming New Caprica"

WX at 1000: 64.9 (18.3) DP 59.0 (15.0) BP 29.84 (1010) S 17 haze RH 81

Odometer 4: 294.7mi

Z3 high.

This was originally going to be a recovery run, but turned into somewhat of a catharsis run.

Any run where the first song to stick in my head is "Die Motherfucker Die" is usually not a good sign of levelheadedness. Transitioning the iThink to something which isn't nearly as overtly about fucking people up wholesale - but still provides plenty of grist for the mill when I want to go fuck people up wholesale - is perhaps more constructive, although maybe less cathartic.

Still, I ran generally negative splits, so it's not all zero sum.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:23 02:23 08:52 08:52 0.27
1.24 13:09 10:46 08:41 08:43 1.51
0.85 20:29 07:20 08:38 08:41 2.36
1.24 30:46 10:17 08:18 08:33 3.60
0.85 37:59 07:13 08:29 08:32 4.45
0.27 40:14 02:15 08:20 08:31 4.72

6.0mi, 48:54, 10 NOV 07, Fort Leavenworth KS

Bear McCreary, "All Along the Watchtower"
Ludwig van Beethoven, Symphony No. 3, Scherzo-Vivace (as in the “LtCol T.C. McQueen Workout Video,” from the Space: Above and Beyond episode “The Angriest Angel”)

WX at 1000: 52.0 (11.1) DP 33.1 (0.6) BP 30.1 (1019) SSE 18 RH 48

Odometer 4: 290.0mi

Z4.

This was a surprisingly fast iteration of a run which I've traditionally called the Teardrop of Suck, because it resembles a teardrop on the map and includes some punishingly long uphill segments.

The weather was about as good as it gets for fast running, albeit windy.

Methinks my lifting has actually led to some benefits in my running. I won't debate the faster speed I've had since I started, though.

This is unquestionably the fastest Teardrop of Suck I've ever run - ever. Virtually every split today was from 45-60 seconds faster per mile than any other time that I've run it in the past. I guess I can be gratified now.

The Beethoven stemmed from some odd recollection of the opening credits to "The Angriest Angel," definitely my favorite episode of S:AAB.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.32 02:41 02:41 08:23 08:23 0.32
0.89 10:19 07:38 08:38 08:34 1.21
0.68 15:28 05:09 07:33 08:12 1.89
0.67 20:45 05:17 07:56 08:08 2.55
2.24 40:38 19:53 08:52 08:28 4.80
0.86 46:54 06:16 07:15 08:17 5.66
0.32 48:54 02:00 06:16 08:11 5.98

5.1mi, approx 43:30, 7 NOV 07, Clarksville TN

Bear McCreary, "Prelude to War"
W.G. Snuffy Walden, opening credits to My So-Called Life (re-released on DVD 30 Oct!)

WX at 0700: 28.0 (-2.2) DP 23.0 (-5.0) BP 30.4 (1029) Calm RH 81

Odometer 4: 280.0mi

Z3 high.

The cognitive dissonance this morning comes from finding out that My So-Called Life, one of my favorite TV shows - ever (and perhaps a manifestation of a predilection to redheads), has been re-released on disk.

Funny, it sure didn't feel like 28 degrees F this morning, but the windows on the White Sled are fully frosted over.

I'm feeling the spin yesterday as well as the ruckmarch on Monday, which is not necessarily a bad sign.

I'm going back to Kansas this weekend. Whee!

Splits
1.35 0:11:29 11:29 08:32 56:01 0.21
1.01 0:20:11 08:42 08:37 13:01 1.55
1.01 0:29:05 08:54 08:49 11:22 2.56
1.35 0:39:58 10:53 08:04 11:12 3.57
0.21 0:41:46 01:48 08:34 08:29 4.92

5,000m on Concept2 Model C, 21:33, 6 NOV 07, Fort Campbell KY

Bear McCreary, "Battlestar Sonatica" (admittedly an incongruous pick)

WX at 0700: 38.3 (3.5) DP 24.8 (-4.0) BP 30.25 (1024) WNW 6 RH 58

Odometer 1: 67.9mi

Z3.

I was working hard but not killer hard. It could be because I was only spinning 5000, rather than the usual 10,000. It was productive, and I even had someone comment on my form, saying like I looked like I knew what I was doing (yay me).

I was pleasantly surprised that I was cranking away at 2:09/500m at a drag factor as high as it was. Maybe I'm actually getting stronger - since I don't think I have any major changes in form lately. I'm certainly not getting any lighter.

Then I lifted, and I think I strained my upper back trying to incline press right after bench pressing heavy weight to build raw power. I'll see how I feel tomorrow, I think.

On a down side, the check engine light came on this morning driving in to the gym. Grr. As much as I want to get rid of the White Sled, I think I'm stuck with it for a while.

Splits
Distance: 5000
Time: 0:21:33
Per 500m: 02:09
Drag Factor : 189
Per Mile: 0:06:56

4.24mi at 15-18#, 58:53, 5 NOV 07, Fort Campbell KY

Bear McCreary, "Storming New Caprica"
Bear McCreary, "All Along the Watchtower"

WX at 0700: 51.4 (10.8) DP 41.7 (5.4) BP 29.99 (1015) S 13 RH 69

Odometer B2: 4.24 since start

Z3.

First time putting the big green tick on my back in a while, otherwise known as ruckmarching.

I didn't realize how light the packing list actually was until I put it on. I need to put more in the ruck. If I can hold sub-14-minute pace with a ruck, I need to load it up a little more. I was gratified to go that speed, but I need more weight to get my legs stronger.

Oh, and the soundtrack is indeed, the Battlestar Galactica Season 3 soundtrack. I haven't jumped on an album that fast to beat it to death since, well, the JudyBats' Native Son some 16 years ago. No shit!

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 12:17 12:17 14:17 14:17 0.86
0.90 24:50 12:33 13:57 14:07 1.76
1.26 41:51 17:01 13:30 13:51 3.02
1.22 58:53 17:02 13:58 13:53 4.24

~9.5mi, time indeterminate, 31 OCT 07, Fort Campbell KY

Herbert Howells, "Coventry Antiphon"

WX at 0600: 44.1 (6.7) DP 39.0 (3.9) BP 30.23 (1023) SE 5 RH 82

Odometer 4: 274.5mi

Z3.

I was helping to dead hare a dead hare hash. Total length of the hash was about 6.2mi, I prelaid another segment of about 3-3.5mi. The distance didn't bother me, although the hot spots from blisters about to start and some chafing from my PT uniform did.

Still, for not doing much over the last few days, I was gratified to be able to do a long run of this magnitude. Yay.

The Herbert Howells cue comes from what I've been listening to at work lately, which is Howells' Requiem. Four years of chapel services at St Christopher's = intermittent bits of Herbert Howells in the morning. The other organ composer who got steady rotation at chapel preludes was Friederich Buxteheude.

No Splits.

Record APFT, 292 points, 30 OCT 07, Fort Campbell KY

Rob Zombie, "Feel So Numb"

WX at 0600: 37 (3) DP 35 (2) BP 30.41 (1029) Calm mist RH 92

Odometer 1: 67.9mi

Z4 high.

Being contrarian, I decided to put in 82 pushups, and 82 situps...given that I'm a member of the 101st Airborne Division.

I went out what I thought was a relatively okay pace, but not abnormally fast. I was pleasantly surprised that I held 6:55/mi in the first mile, but I wasn't surprised that I ran an 18 second positive split. I thought I sped up, but I guess not!

The goal was 290 points, I did so with a 92 point run. 82 and 82 prior nets me 200 points, which is the norm for all of my PT tests.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 06:55 06:55 06:55 06:55 1.00
1.00 14:07 07:12 07:12 07:03 2.00

3.4mi, 36:09, 27 OCT 07, Clarksville TN

Rob Zombie, "Numb"

WX at 1100: 53, DP 47, BP 30.35 (1027.6), NW 5 overcast RH 80

Odometer 1: 65.4mi

Z4.

Last hard run before a PT test. Running at Dunbar Cave State Park is always a hard one, so this was no exception. I ran substantially faster, perhaps because I knew I was only going two laps, but perhaps because it was about 25 degrees lower than the last time I went out there.

Still, I guess I'm getting stronger if I ran the times I did, either way.

I'm still going to get taped for body fat percentage. I'm still over the screening cutoff weight...

Sunday was some wall ball with the goalie crosse; today is do nothing but eat.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.70 17:39 17:39 10:23 10:23 1.70
1.70 36:09 18:30 10:53 10:38 3.40

35 min on elliptical, 25 OCT 07, Clarksville TN

The Police, "Synchronicity II"
"Jerusalem" (the 19th century hymn)

WX at 0800: 48.9 (9.4) 46.9 (8.3) 29.88 (1011) NE 8 light rain; mist RH 92

Odometer 4: 265.0mi estimate.

Z4.
Average heart rate before start = 155

I am a weenie. I didn't feel like going out running today, so I chickened out once again and hit the elliptical. This was at increased resistance and I was attempting to hold a fairly hard pace - by the estimate on the machine, I was burning about 14-15 kcal/min. The goal was 15, which I exceeded for a little while, but for whatever reason or another didn't hit.

I'm always wary of calorie counters on machines, since I felt like I worked a lot harder today to get what I got than what I would have had I run. I usually try to avoid running on dreadmills unless there is no other choice; the utter and complete lack of scenery just kills me - and I have much more control over my own pace/destiny on an elliptical where I don't have to worry about being thrown off.

And...as to a self-avowed atheist thinking of a hymn during a workout...I watched Calendar Girls on disk last night, which I enjoyed greatly.

30min on elliptical, 24 OCT 07, Clarksville TN

Nothing in the iThink.

WX at 0700: 53.1 (11.7) 50.0 (10.0) 29.86 (1011) NE 3 RH 89

Odometer 1: 62.0mi equivalent.

Z3.

It was still overcast and wet, and I was intending on going for a run, but I chickened out and only did elliptical instead, albeit at increased resistance.

I guess I need to get back into doing work, but it's hard to get excited these days about waking up early and getting to it.

Problem is if I don't run in the mornings, it tends not to happen during the remainder of the day.

4.0mi, 34:00, 23 OCT 07, Fort Campbell KY

For Against, "Fate"

WX at 0700: 55.0 (12.8) 52.0 (11.1) 29.76 (1007) N 5 rain RH 90

Odometer 4: 262.2mi

Z2.

Nothing hard on the dreadmill as it was raining hard this morning. I did some lifting that was considerably harder instead afterwards.

Splits
8:27/mi pace by setting.

4.2mi, 38:32, 17 OCT 07, Clarksville TN

Bear McCreary, "All Along the Watchtower"
Joss Whedon, "The Ballad of Serenity"

WX at 0700: 64.0 (17.8) 62.1 (16.7) 30 (1015) SE 3 mist RH 93

Odometer 4: 258.2mi

Z2-3 low.

Today was a rest day after yesterday. It was a little harder since I started with a little of lifting beforehand, but the goal was a Z2 run, which didn't start out that way, but finished up mostly that way. If I'm not breathing hard, that's an indicator of relative effort, although I thought I had to work a little bit harder than I ordinarily would have thought since there were some long easy hills on the route I took today.

The irony of the harder start is that it was slower. About midway through the turnaround point, I was fully warmed up and had probably shifted to burning lard that I needed to burn.

Tomorrow is a lost day as it's work-mandated ultimate frisbee. I rank ultimate frisbee right up there with pro football, so on the list of priorities, watching paint dry is a slight bit higher on the pecking order.

I'm not sure what sparked the Bear McCreary cover - except that I was listening to Michael Hedges' cover of the same earlier this week.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 19:59 19:59 09:31 09:31 2.10
2.10 38:32 18:33 08:50 09:10 4.20

5.8mi, 47:55, 16 OCT 07, Fort Campbell KY

Rob Zombie, "Feel So Numb"

WX at 0700 : 64 (18) DP 60 (16) BP 29.98 (1015) SSW 5
RH 87

Odometer 1: 59.0mi

Z3 mid-high.

After taking a day or two off, today was neither fast nor slow. But I followed up with a fair amount of heavy lifting, so that it wasn't a total bust. Some bench, some shoulder presses, ab work, and a few sets of lat pulldowns and preacher curls. It was good to know I hadn't lost
too much strength over the last few weeks.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.90 24:31 24:31 08:27 08:27 2.90
2.90 47:55 23:24 08:04 08:16 5.80

6.8mi, 76:19, 13 OCT 07, Clarksville TN

Hilary Duff, "Wake Up"
Trey Parker, "America, Fuck Yeah"
Aly & AJ, "Out of the Blue"
Rob Zombie, "Feel so Numb"

WX at 1200: 61.0 (16.1) DP 45.0 (7.2) BP 30.08 (1018) Calm RH 56
WX at 1100: 52.0 (11.1) DP 46.0 (7.8) BP 30.07 (1018) Variable 3 haze RH 80

Odometer 1: 53.0mi

Z3-4.

First time running at Dunbar Cave State Park in a while. It was markedly faster, but I started tripping on things as I got more progressively tired. I wiped out on lap four, but not too badly. I was able to finish relatively strong on pavement, but I was feeling the pain at the end.

This is an improvement, though, which is never bad.

I've been trying to reconcile some stuff I've seen at work with some of my inherent schadenfreude...hence my gratuitous use of a song that says "fuck yeah" 37 times.

Fuck yeah!

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.70 18:33 18:33 10:55 10:55 1.70
1.70 37:30 18:57 11:09 11:02 3.40
1.70 56:54 19:24 11:25 11:09 5.10
1.70 76:19 19:25 11:25 11:13 6.80

35min on elliptical, 12 OCT 07, Clarksville TN

Material Issue, "International Pop Overthrow"

WX at 0700: 39.0 (3.9) DP 37.0 (2.8) BP 30.02 (1016) Calm RH 92

Odometer 4: 254mi equivalent.

Z3 high.

I was working a whole lot harder than I expected to for just getting on the elliptical and just muddling through this morning's drudge festival.

This was a morning which I very easily could have just spent sleeping in, and I was mightily tempted to do. Of course, finding out that former Vice President Al Gore was among a group awarded the Nobel Peace Prize started the morning on a strange piece of cognitive dissonance, perhaps more so since I haven't seen An Inconvenient Truth.

Some heavy lifting, but not much of it prior to the elliptical session. Only two sets of bench/incline press, lat pulldowns, standing curls, and rectus abdominus ab crunches prior to 35 minutes of surprisingly harder work than I expected.

I was really surprised to have the refrain from Material Issue's "International Pop Overthrow" in the back of my head for the first time in almost 15 years. I had seen them live in the summer of 1992, and remembered the news with some regret that Jim Ellison, their lead singer, had committed suicide in 1996.

No splits.

5.1mi, 42:22, 11 OCT 07, Clarksville TN

Hüsker Dü, "Eight Miles High"
some background music from "The Astronauts' Wives Club" episode of From The Earth To The Moon

WX at 0600: 41.0 (5.0) 37.0 (2.8) 29.97 (1014) W 3 RH 86

Odometer 4: 251.3mi

Z3.

For taking a few days off, I'm pretty gratified to run 8:16/mi average pace, and really gratified to finish at 7:32/mi on a run that I wasn't particularly killing myself to do. Of course, part of it could be the superb running weather.

The Eight Miles High kick, by the way, comes from the last episode of From The Earth To The Moon, which I was watching this past weekend...which, strangely, doesn't seem that long ago.

Days go slow, weeks go fast, when you're getting crushed at work.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.21 01:44 01:44 08:27 08:27 0.21
1.35 13:10 11:26 08:30 08:30 1.55
1.01 21:38 08:28 08:23 08:27 2.56
1.01 29:54 08:16 08:11 08:23 3.57
1.35 40:47 10:53 08:04 08:17 4.92
0.21 42:22 01:35 07:32 08:16 5.13

10,000m on Concept2 Model C, 43:50, 9 OCT 07, Fort Campbell KY

Hüsker Dü, "Eight Miles High"

WX at 0700: 69 (21) DP 69 (21) BP 30.06 (1017) Calm light-heavy rain; mist RH 100

Odometer 1: 46mi equivalent.

Z4.

I needed to get in something substantial, but I wasn't counting on the torrential rain storm. Ordinarily, when I have a lot of time, I will gladly run in the rain, but not around where I live in Clarksville, and not when I'm cutting the margin of getting to work by minutes.

So...I decided to spin my first 10,000 in a while...and it hurt. It's been a while since I've done that distance, and my butt started to hurt. What was really disheartening was that I was starting easily going 2:06/500m for the first 3000-3500m or so, then slowed down to the point where I was just hanging on for 2:15/500m at the end, although I was good for a sprint down to 2:01/500m at the very end.

I did notice I tend to crank faster when I'm not looking at the clock. What I think I can do is not what I actually do when I'm not looking at the computer on the Concept2.

Still...this makes up for the big Chinese buffet dinner I ate last night.

I need to cut back, so maybe I'll eat at the chow hall tomorrow night.

Run tomorrow morning if no rain.

Splits
Distance: 10000
Time: 0:43:50
Per 500m: 02:12
Drag Factor : 181
Per Mile: 0:07:03

30 min on elliptical, 8 OCT 07, Clarksville TN

Joss Whedon, "The Ballad of Jayne Cobb" (yes, I was watching Firefly yesterday.)

WX at 0700: 64.9 (18.3) 61.0 (16.1) 30.04 (1017) Calm mist RH 86

Odometer 3: 383mi equivalent.

Z1.

Today's workout occurred only because I realized that two days back-to-back of Do Nothing But Eat (I did nothing but eat yesterday) would be bad.

Even if it's just a Z1 slug whirl.

Back to the work meatgrinder when the rest of the Squawking Buzzard Patrol is on a four-day weekend, arbeit macht frei, motherfuckers!

8.7mi, time indeterminate, 6 OCT 07, Mount Juliet TN

Nothing in the iThink.

WX at 1500: 88.0 (31.1) 62.1 (16.7) 30.09 (1018) E 8 RH 42

Odometer 4: 246.0mi

Z3.

This was a hash, another lengthy one at that. This was a dead hare hash, but the spotty markings for the trail on the first leg (almost 5 miles) made it a longer one for me, as I was for the most part the fastest individual out there.

I usually consider hashes a short easy run, but I think my basic competitiveness tend to make them longer than I intend.

Either way - I'll probably do something easy on Sunday, if at that, but it provides necessary momentum going into the work week.

Splits
None.

4.2mi, 36:04, 4 OCT 07, Clarksville TN

Aly & AJ, "Out of the Blue"

WX at 0700: 66.0 (18.9) 60.1 (15.6) 30.06 (1017) Calm RH 81

Odometer 4: 237.3mi

Z3.

I should be really, really gratified for being able to run 8:35 average pace (and I think I was going a lot closer to 8:00/mi by the end when I was warmed up).

There are some parts that were not logged. I think if I had more time (I have to be at work in 40 minutes) that I might have gone even further.

More deliberate effort on Saturday when I'm not so crunched for time.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
4.20 36:04 36:04 08:35 08:35 4.20

4.24mi, 36:58, 2 OCT 07, Fort Campbell KY

The Saving Graces, "Song For Anyone Else"

WX at 0700: 58.1 (14.5) 55.2 (12.9) 30.18 (1022) SE 2 RH 90

Odometer 1: 45.4mi

Z2.

Nothing fancy, but a recovery run from yesterday's burner. The Saving Graces song doesn't quite work. I was going to row, but I decided not to do so after accidentally stepping in a puddle of gasoline at the gas station on the way into work this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST

0.86 07:35 07:35 08:49 08:49 0.86
0.90 15:17 07:42 08:33 08:41 1.76
1.26 26:12 10:55 08:40 08:41 3.02
1.22 36:58 10:46 08:50 08:43 4.24

5.8mi, 46:04, 1 OCT 07, Fort Campbell KY

Aly & AJ, "Chemicals React"
Rob Zombie, "Feel So Numb"

WX at 0700: 67.8 (19.9) 44.8 (7.1) 30.23 (1023) S 9 RH 44

Odometer 1: 40.8mi

Z4 max VO2 pace.

These splits don't look right, but they are. I faced a 9mph headwind - and I would venture there were gusts that were even faster than 9mph.

I have reaped, perhaps, some benefit for being in Central Asia for almost two weeks, as I don't think I was good for a 7:36/mi pace in the first mile and a half or so...or to finish faster than 7:45 on the return leg. It is worth noting that leg 3 on this morning's run was UPHILL. Compare that to the leg immediately prior where I was running directly into the wind, and it is all so clear...

Still, this was pretty encouraging.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.44 10:57 10:57 07:36 07:36 1.44
1.46 23:17 12:20 08:27 08:02 2.90
1.46 34:58 11:41 08:00 08:01 4.36
1.44 46:04 11:06 07:43 07:57 5.80

18 min on the elliptical and some heavy lifting, 30 SEP 07, Clarksville TN

Nothing in the iThink.

WX at 0700: 55.9 (13.3) 48.9 (9.4) 30.3 (1026) SE 3 RH 77 clear

Odometer 1: 35mi equivalent.

Z2 spin.

Quick and light on the eliiptical as I was pushing hard for muscle work. Something different, but I haven't lifted in a few days, so I needed to get back into it.

7.5mi hash, time indeterminate, 30 September 2007, Smyrna TN

Nothing in the iThink.

WX at 1400: 81.0 (27.2) DP 45.0 (7.2) BP 30.28 (1025) ENE 3 RH 28 clear

Odometer 3: best guess 380mi equivalent.

Z4.

This is what happens when a socially inept hare attempts to impose his notions of what hashing should be like onto a group. What a fucking colossal waste of time.

There is a well-known phenomenon that when hares are afraid of getting caught, they start laying less flour in an attempt to keep the pack from catching them. This is fucking pathetic, especially when the general distance for a hash is about 3-5 miles.

Running scared is no way to lay a hash because it'll piss off large chunks of the pack, which is about what happened. I've rarely seen a Religious Advisor publicly tiptoe his way around discussions of hash markings after it was all done when it was patently obvious the trail was so poorly marked, but it was so poorly marked that even in a hash environment of relative candor there was no way to publicly address without outing one of the hares as being as incompetent as he was.

Leaving 100-150m in between hash marks is a fucking crock of weak pussy ass shit, but given the hare in question, I was not particularly surprised.

Aggregate distance
First leg 3.25mi
Second leg 7.5mi

7.7mi, 79:17, 23 SEP 07, Bagram Afghanistan

Rob Zombie, "Feel So Numb"

WX at 0700: UNK

Odometer 4: 232.8mi

Z3 high.

Before leaving Afghanistan, I decided to go run the perimeter of Bagram Airfield, where I expect to work for 15 months starting sometime next year. My only other frame of reference is running in Kabul (5877' MSL) and elsewhere at Bagram, (4895' MSL) where relative elevations are a big deal.

Splits are approximate.

SGMT AGGRG SEGMT PERMI AVGPC DIST
7.40 69:17 09:17 09:22 09:22 7.40

10,000m on Concept Model C, 44:03, Kabul Afghanistan, 20 SEP 07

Hilary Duff, "Wake Up"
Aly & AJ, "Chemicals React"

WX at 0620: 60.8 (16), DP 39.2 (4), BP 30.01 (1016), W 2, clear RH 45

Odometer 4: 225.1mi N/A

I was determined to crank out 10,000, and did so, after a much more deliberate start.

Still, it was some effort working at altitude. No lifting today, unlike yesterday. I felt bad, but not so bad that I almost woofed, like yesterday.

Short run tomorrow.

DISTANCE 10000
TIME 44:03
PER 500M 02:12
DRAG FACTOR 175
PER MILE 07:05

2.7mi, 24:24, location undisclosed, 15 SEP 07

Rob Zombie, "Feel So Numb"

WX at 0900: 60.8 (16.0), DP 37.4 (3.0), BP 30.05 (1017.4), 4 E clear RH 42

Odometer 4: 225.1mi

I am in Central Asia right now. In the interests of operational security, I am not giving my enroute locations as I believe not everyone needs to know.

The weather was awesome where I stopped. First time I've run in a little while, and after a long, long plane ride, spanning about 13 time zones, I was pretty tired. The run really helped out.

SGMT AGGRG SPLIT PERMI AVGPC TOTAL
1.01 08:58 08:58 08:54 08:54 1.01
1.00 18:25 09:27 09:29 09:12 2.00
0.68 24:24 05:59 08:48 09:06 2.68

5,000m on Concept Model C, 21:27, Kabul Afghanistan, 19 SEP 07

Dope, "Die Motherfucker Die"

WX at 0620: 62.6 (17), DP 46.4 (8), BP 29.98 (1015), W 1, clear RH 55

Odometer 4: 225.1mi N/A

I almost woofed. Some of this could be my antimalarial medication, some might be sitting at almost 6,000 feet MSL. As a result, I can go fast, but I have no endurance on the Concept.

I started hot - almost 2:05/500m average pace, but quickly levelled off and had to cut it short.

DISTANCE 5000
TIME 21:27
PER 500M 02:09
DRAG FACTOR 178
PER MILE 06:54