6.66mi, 78:01, 18 NOV 24, Chantilly, Virginia

iThink:
Alvvays, "After the Earthquake" (166 bpm)
Rob Zombie, "Dragula" (125bpm)
Rob Zombie, "Feel So Numb"(127bpm)

WX at 7 PM (0) Nov 18 63.0 (17.2) 48.0 (8.9) 29.96 (1014) NNW 5 RH 58
Odometer 24B: 313.6mi
TE 3.6/0.0. Exercise Load 135. Average/max heart rate = 139/147

Today was actually harder than I intended, but I ran faster than I expected, so instead, I decided to push the relative level of effort to see how it would feel. I'm taking tomorrow off as I'll be too busy to run. As a bonus today, negative splits at the end. Woot.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.29 26:50 26:50 11:43 11:43 2.29
2.37 54:44 27:54 11:46 11:45 4.66
2.00 78:01 23:17 11:38 11:43 6.66

4.0mi, 53:01, 17 NOV 24, Chantilly, Virginia

iThink:
Keiki Kobayashi, "Daredvil" from Ace Combat 7: Skies Unknown OST (124bpm)

WX at 4 PM (21) Nov 17 57.0 (13.9) 37.9 (3.3) 30.04 (1017) SSW 5 RH 48
Odometer 24B: 307.0mi
TE 2.4/0.0. Exercise Load 50. Average/max heart rate = 128/138

Recovery run after taking yesterday off. My heart rate variance was low, so the watch is suggesting I take it easy, so I did.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 26:58 26:58 13:29 13:29 2.00
2.00 53:01 26:03 13:01 13:15 4.00

HR Zones

Based on an observed RHR 56, computed MHR of 173.

Zone	Lower range (BPM)	Upper range (BPM)
Recovery	115	126
Endurance	126	138
Aerobic	138	150
Anaerobic	150	161
VO₂max	161	173.1

6.66mi on dreadmill+lift, 71:15, 16 NOV 24, Fort Belvoir, Virginia

iThink:
For Against, "The Pennines" (165bpm)
Crystal Castles, "Doe Deer" (184bpm)
Alvvays, "After the Earthquake" (166 bpm)

WX at 7 PM (0) Nov 16 54.3 (12.4) 37.0 (2.8) 30.05 (1017) NNW 5
Odometer 24B: 303.0mi
Lift TE 2.2/1.2. Exercise Load 56 Average/max heart rate = 119/147
Run TE 3.8/0.0. Exercise Load 163 Average/max heart rate = 142/149

I had put in a bid on a house and it got bought out from under me. I didn't want to be around anyone other than my realtor today looking at places, so I went to the gym and did some catharsis work - and a harder run on the dreadmill than I expected to do -- and yet, didn't feel that unusually difficult. The fact that I was running 10:00 pace at the end and still holding under threshold is actually a good thing. The third iThink was the best for most of it as the first two didn't quite fit.

I'm still fucking pissed.

Lifting today:
Barbell Deadlift 10/10/10 @135
Overhead Press 10/10/8 @75
Barbell Row 10/10/10 @115
Landmine Squat 10 @35, 10/10 @45
Lat Pulldown 10/10/10 @120
Cable Row Standing 10/10/10 @35
Leg press 15/12/10 @398
Alternating Dumbbell Chest Press 7/6/5 @35

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:52 10:52 10:52 10:52 1.00
1.00 21:34 10:42 10:42 10:47 2.00
1.00 32:18 10:44 10:44 10:46 3.00
1.01 43:11 10:53 10:47 10:46 4.01
0.99 53:45 10:34 10:40 10:45 5.00
1.00 64:28 10:43 10:43 10:45 6.00
0.66 71:15 06:47 10:17 10:42 6.66

6.78mi, 86:48, 15 NOV 24, Chantilly, Virginia

iThink:
Corrosion of Conformity, "What?" (Mike Singing Mix) (104bpm)
The Cure, "A Forest" (Concert) (80bpm)
Rush, "Red Barchetta" (144bpm)

WX at 5 PM (22) Nov 15 51.1 (10.6) 45.0 (7.2) 29.92 (1013) NW 3 RH 79
Odometer 24B: 296.8mi
TE 3.1/0.0. Exercise Load 88. Average/max heart rate = 131/140

Base run after taking yesterday off. My knees still hurt today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.29 29:01 29:01 12:40 12:40 2.29
2.54 62:10 33:09 13:03 12:52 4.83
1.96 86:48 24:38 12:34 12:47 6.79

6.66mi, 70:19, 13 NOV 24, Chantilly, Virginia

iThink:
Sabaton, "Into the Fire" (128bpm)

WX at 5 PM (22) Nov 13 46.9 (8.3) 21.9 (-5.6) 30.41 (1029) ESE 5 RH 36
Odometer 24B: 290.0mi
TE 4.4/0.5. Exercise Load 225. Average/max heart rate = 144/163

Hardest run for effort I've done for a while. I haven't run in weather conducive to such a run in a long while and when I had a good quick start, it was too good to pass up. Return leg was quite hard on the way back, dipping into Z4 at times, which is rare for a run of this length.

I believe this is my PB for this distance and today's course is anything but flat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.34 25:14 25:14 10:47 10:47 2.34
1.00 36:10 10:56 10:56 10:50 3.34
1.02 46:56 10:46 10:33 10:46 4.36
2.30 70:19 23:23 10:10 10:33 6.66

2.0mi on dreadmill+lift, 23:38, 12 NOV 24, Marine Corps Base Quantico, Virginia

iThink:
The Killers, "Run For Cover" (165bpm)

WX at 1 PM (18) Nov 12 62 (17) UNK 30.14 (1020) NW 14 RH UNK
Odometer 24B: 283.0mi
Lift TE 2.2/1.8. Exercise Load 60 Average/max heart rate = 118/156
Run TE 2.9/0.0. Exercise Load 72 Average/max heart rate = 137/144

First lifting in a bit. Today was a good day of lifting, more weight than before, and definitely felt markedly stronger than usual. Easy two miles on the dreadmill to continue lard expenditure.

Lifting today:
Barbell Deadlift 10/10/10 @135
Overhead Press 10 @70, 10/8 @75
Barbell Row 10/10/10 @115
Leg press 15/12/10 @373
Lat Pulldown 10/10 @120, 10 @100
Smith Machine Squat 10 @110, 10/10 @100
Cable Row Standing 10/10 @30, 10 @35
GHD Situp 15/12/10
Alternating Dumbbell Chest Press 7/6/5 @30

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:51 11:51 11:51 11:51 1.00
1.00 23:38 11:47 11:47 11:49 2.00

10.3mi, 2:13:57, 11 NOV 24, Chantilly, Virginia

iThink:
Alvvays, "In Undertow" (117bpm)
Sabaton, "Into the Fire" (128bpm)

WX at Noon (17) Nov 11 72.0 (22.2) 54.0 (12.2) 29.79 (1008) WNW 12 RH 53
Odometer 24B: 280.0mi
TE 3.6/0.0. Exercise Load 135. Average/max heart rate = 137/150

Finally, some true LSD. Watch says tempo run because the heart rate was definitely zone 3 in the last 3 miles. Still, this was a good run.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
2.29 0:29:12 29:12 12:45 12:45 2.29
1.01 0:42:13 13:01 12:53 12:48 3.30
1.85 1:06:29 24:16 13:07 12:55 5.15
1.85 1:30:59 24:30 13:15 13:00 7.00
1.01 1:44:24 13:25 13:17 13:02 8.01
2.29 2:13:57 29:33 12:54 13:00 10.30

4.33mi, 58:09, 8 NOV 24, Chantilly, Virginia

iThink:
Erma, "Clownfish Family" (128bpm)

WX at 6 PM (23) Nov 08 64.0 (17.8) 32.0 (0.0) 30.02 (1016) WNW 12 RH 29
Odometer 24B: 266.0mi
TE 2.6/0.0. Exercise Load 54. Average/max heart rate = 133/143.

Easy recovery run. My legs were tired from the start, so I deliberately took it easy today. I've run 35 miles in the last 7 days, so maybe a rest day is in order.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.09 27:22 27:22 13:06 13:06 2.09
2.24 58:09 30:47 13:45 13:26 4.33

6.8mi, 82:24, 7 NOV 24, Chantilly, Virginia

iThink:
Sugarcult, "Dead Living" (160bpm)
Suicidal Tendencies, "Memories of Tomorrow" (108bpm)

WX at 6 PM (23) Nov 07 66.9 (19.4) 53.1 (11.7) 30.11 (1019) NNW 12 RH 61
Odometer 24B: 266.0mi
TE 3.5/0.0. Exercise Load 119. Average/max heart rate = 137/148.

Easy run, although my heart rate is elevated for relative speed. Also, my right knee has been acting up, although after I've been running for about 10 minutes, I'm good. At least I made my minimum 6.66 distance.

Second iThink is after finding out the popular vote went to Trump also. They have sold out their future for convenience today. I hope they realize the Faustian bargain they struck, but I know better than to believe that.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.29 27:43 27:43 12:06 12:06 2.29
2.55 59:11 31:28 12:20 12:14 4.84
1.96 82:24 23:13 11:51 12:07 6.80

6.66mi, 82:28, 6 NOV 24, Chantilly, Virginia

iThink:
Sugarcult, "Dead Living" (160bpm)

WX at Noon (17) Nov 06 80.1 (26.7) 61.0 (16.1) 30.06 (1017) SW 12 RH 52
Odometer 24B: 259.2mi
TE 3.5/0.0. Exercise Load 123. Average/max heart rate = 143/154.

I was not going to go hard. Today was technically a tempo run as I was working much harder than I anticipated for that distance.

I also needed to get this run in after the news about the election. America has chosen populism, but the electorate doesn't really know what they have signed on for. They'll reap the bitter harvest in about 15 years when the ripple effects of what I think will happen take effect.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.56 18:29 18:29 11:51 11:51 1.56
1.06 30:52 12:23 11:41 11:47 2.62
0.71 39:23 08:31 12:00 11:50 3.33
0.71 48:06 08:43 12:17 11:54 4.04
1.07 61:56 13:50 12:56 12:07 5.11
1.55 82:28 20:32 13:15 12:23 6.66

10.33mi, 2:00:52, 3 NOV 24, Chantilly, Virginia

iThink:
VØJ and Narvent, "Memory Reboot (Sped Up)" (101bpm)
Sugarcult, "Dead Living" (160bpm)
Suicidal Tendencies, "Go Skate!" (109 bpm)

WX at 5 PM (22) Nov 03 57.0 (13.9) 30.9 (-0.6) 30.39 (1029) E 6 RH 36
Odometer 24B: 252.0mi
TE 4.4/0.0. Exercise Load 203. Average/max heart rate = 141/156.

Nominally long slow run that was harder than it felt. HR would not go down much in the end, making this more of a tempo run nominally by effort even if it didn't feel like one. My legs are going to be a little sore after this and I probably need to go for a short recovery run tomorrow.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
2.29 0:26:32 26:32 11:35 11:35 2.29
1.02 0:38:09 11:37 11:23 11:32 3.31
1.85 0:59:30 21:21 11:32 11:32 5.16
1.86 1:21:10 21:40 11:39 11:34 7.02
1.03 1:33:34 12:24 12:02 11:37 8.05
2.28 2:00:52 27:18 11:58 11:42 10.33

6.66mi, 77:45, 2 NOV 24, Chantilly, Virginia

iThink:
Y. Takada, "Primitive ~Origin~ (Hero's Theme)"(~144bpm)

WX at 6 PM (22) Nov 02 61.0 (16.1) 35.1 (1.7) 30.33 (1027) NNW 8 RH 37
Odometer 24B: 241.7mi
TE 3.6/0.2. Exercise Load 137. Average/max heart rate = 136/148.

Felt a bit wobbly until mile 2.5. I could feel things loosen up by then and the return felt pretty good. Objective for today was a long run but I decided to bag it off and just run my usual 666.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.28 26:15 26:15 11:31 11:31 2.28
1.05 39:30 13:15 12:37 11:52 3.33
1.05 52:05 12:35 11:59 11:53 4.38
2.28 77:45 25:40 11:15 11:40 6.66

6.66mi, 87:26, 31 OCT 24, Chantilly, Virginia

iThink:
Y. Takada, "Primitive ~Origin~ (Hero's Theme)"(~144bpm)

WX at 3 PM (19) Oct 31 82.9 (28.3) 57.0 (13.9) 30.09 (1018) SSW 8 RH 41
Odometer 24B: 235.1mi
TE 3.0/0.0. Exercise Load 79. Average/max heart rate = 135/149.

Legs are pretty beat from yesterday. First few miles were pretty rough but the last few were a lot better as I loosened up into the run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.73 09:54 09:54 13:34 13:34 0.73
1.01 22:58 13:04 12:56 13:12 1.74
1.67 45:10 22:12 13:18 13:15 3.41
1.67 67:14 22:04 13:13 13:14 5.08
1.58 87:26 20:12 12:47 13:08 6.66

4.2mi+lift, 58:20, 30 OCT 24, Marine Corps Base Quantico, Virginia

iThink:
Sugarcult, "Dead Living" (160bpm)
Death Cab for Cutie, "I Miss Strangers" (157bpm)

WX at 1 PM (17) Oct 30 70.0 (21.1) 59.0 (15.0) 30.35 (1027) Calm RH 68
Odometer 24B: 233.0mi
Lift TE 2.0/1.4. Average/max heart rate = 112/147 Exercise Load 44
Run TE 2.2/0.0. Average/max heart rate = 131/142 Exercise Load 38

Sundry lifting for mobility, followed by a very deliberate zone 2 recovery run. My legs were pretty banged up but my knees feel better after the squats and leg presses. Average run cadence of 157bpm was just about right for both of the iThinks.

Lifting today:
Barbell Deadlift 10/10/10 @135
Overhead Press 10 @65, 10/10 @70
Barbell Row 10/10/10 @115
Cable Row Standing 10/10 @30, 10 @35
Leg press 10/10/10 @408
Smith Machine Squat 10 @90, 10/10 @100
Lat Pulldown 10/10/10 @100
GHD Situp 15/12/10
Alternating Dumbbell Chest Press 7/6/5 @30

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 13:50 13:50 13:50 13:50 1.00
1.01 28:04 14:14 14:06 13:58 2.01
1.00 42:11 14:07 14:07 14:01 3.01
1.00 55:52 13:41 13:41 13:56 4.01
0.19 58:20 02:28 12:58 13:53 4.20

6.66mi, 72:19, 28 OCT 24, Chantilly, Virginia

iThink:
Alvvays, "Alimony" (156bpm)
The Killers, "Run For Cover" (165bpm)

WX at 10 AM (14) Oct 29 55.0 (12.8) 44.1 (6.7) 30.45 (1031) S 7 RH 67
Odometer 24B: 228.4mi
TE 4.5/0.1. Average/max heart rate = 144/158. Exercise Load 216

I had to take yesterday off as I was pretty beat.

The recommendation for was a threshold run. I was a bit pressed for time, but on the return, I had a sense of more speed and I pushed it hard - at which point I pushed into zone 4 and concentrated on turnover even going uphill. Wasn't intending on a time trial type event, but the last two miles certainly felt like it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.23 25:13 25:13 11:18 11:18 2.23
0.98 36:07 10:54 11:07 11:15 3.21
0.98 46:51 10:44 10:57 11:11 4.19
2.47 72:19 25:28 10:19 10:52 6.66

6.66mi+lift, 83:24, 27 OCT 24, Fort Belvoir, Virginia

iThink:
(some song that I forgot that is not one of my usual standbys)
New Model Army, "My Country" (98bpm)
Aram Khachaturian, Adagio from Gayane Ballet suite

WX at 3 PM (19) Oct 27 59.4 (15.2) 27.9 (-2.3) 30.35 (1027) Calm RH 30
Odometer 24B: 228.8mi
TE 3.1/0.0. Average/max heart rate = 135/142 Exercise Load 84

My back hurt last night, so I needed to lift, so I did. Instead of running the dreadmill, however, I did 6.66mi on the track. First mile was a bit shaky, but it got easier after a mile or two. I seriously thought about bagging it off, but there was some scenery that made it easier to run the intended distance.

Lifting today:
Barbell Deadlift 10/10/8 @135
Overhead Press 10/10/10 @65
Barbell Row 10/10/10 @95
Smith Machine Squat 5@120, 8/10/8 @110
Leg press 12/10/10 @388
Lat Pulldown 10/10/10 @100
Alternating Dumbbell Chest Press 7/6/5 @30

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 13:02 13:02 13:02 13:02 1.00
1.00 25:52 12:50 12:50 12:56 2.00
1.00 38:27 12:35 12:35 12:49 3.00
1.00 50:43 12:16 12:16 12:41 4.00
1.00 62:51 12:08 12:08 12:34 5.00
1.02 75:29 12:38 12:23 12:32 6.02
0.64 83:24 07:55 12:22 12:31 6.66

5.24mi, 67:18, 26 OCT 24, Chantilly, Virginia

iThink:
Y. Takada, "Primitive ~Origin~ (Hero's Theme)"(~144bpm)
John Waite, "Change" (149 bpm)

WX at 2 PM (18) Oct 25 64.9 (18.3) 37.9 (3.3) 30.14 (1020) Variable 3 RH 37
Odometer 24B: 221.8mi
TE 3.0/0.0. Average/max heart rate = 133/142. Exercise Load 75

Finally, a zone 2 recovery run! Finally!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.58 19:38 19:38 12:26 12:26 1.58
1.04 32:40 13:02 12:32 12:28 2.62
1.06 46:52 14:12 13:24 12:44 3.68
1.56 67:18 20:26 13:06 12:51 5.24

10.0mi, 1:59:05, 25 OCT 24, Chantilly, Virginia

iThink:
Alvvays, "Alimony" (156bpm)
Tommy Keene, "Running For Your Life" (124bpm)
Y. Takada, "Primitive ~Origin~ (Hero's Theme)" from the video game Gain Ground (~144bpm)

WX at 1 PM (17) Oct 25 63.0 (17.2) 37.0 (2.8) 30.18 (1022) WSW 7 RH 38
Odometer 24B: 225.6mi
TE 4.0/0.2. Average/max heart rate = 139/155. Exercise Load 176

First 10mi run in a long while. I was trying to go easy but the return was distinctly harder than I intended - mostly due to the length of the run. Weather was good, though.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.39 0:16:42 16:42 12:01 12:01 1.39
1.73 0:37:11 20:29 11:50 11:55 3.12
1.85 0:59:47 22:36 12:13 12:02 4.97
1.85 1:21:16 21:29 11:37 11:55 6.82
1.77 1:42:35 21:19 12:03 11:57 8.59
1.36 1:58:17 15:42 11:33 11:53 9.95
0.05 1:59:05 00:48 16:02 11:55 10.00

6.66mi, 79:02, 23 OCT 24, Chantilly, Virginia

iThink:
Sugarcult, "Dead Living" (160bpm)

WX at 6 PM (22) Oct 23 75.0 (23.9) 48.0 (8.9) 29.93 (1013) S 6 RH 38
Odometer 24B: 215.6mi
TE 3.5/0.0. Average/max heart rate = 140/152. Exercise Load 124

I was looking to run easy again. Tempo was the result instead. I was partly trying to outrun the sunset as it was starting to get dark. At least the distance was right.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.56 18:11 18:11 11:39 11:39 1.56
1.06 30:48 12:37 11:54 11:45 2.62
0.71 39:20 08:32 12:01 11:49 3.33
0.71 47:54 08:34 12:05 11:51 4.04
1.05 60:45 12:51 12:14 11:56 5.09
1.57 79:02 18:17 11:39 11:52 6.66

5.3mi, 62:19, 22 OCT 24, Chantilly, Virginia

iThink:
Tommy Keene, "Running For Your Life" (124bpm)
Sugarcult, "Dead Living" (160bpm)

WX at 5 PM (21) Oct 22 80.1 (26.7) 46.9 (8.3) 30.18 (1022) S 5 RH 31
Odometer 24B: 208.9mi
TE 3.5/0.0. Average/max heart rate = 141/151. Exercise Load 119

Tempo was not the intent for today's run. I need to figure out how to run with a faster cadence without significantly putting myself into zone 3 high. Making up for the last two days although inconsistent sleep has not helped.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.56 18:25 18:25 11:48 11:48 1.56
1.08 30:53 12:28 11:33 11:42 2.64
1.08 43:59 13:06 12:08 11:49 3.72
1.57 62:19 18:20 11:41 11:47 5.29

8.13mi, 96:29, 20 OCT 24, Chantilly, Virginia

iThink:
Motörhead, "Ace of Spades" (140bpm)
The Connells, "Fun & Games" (146bpm)

WX at 1 PM (17) Oct 20 71.1 (21.7) 43.0 (6.1) 30.37 (1028) Variable 5 RH 36
Odometer 24B: 203.6mi
TE 3.7/0.0. Average/max heart rate = 140/144. Exercise Load 144

Today was going to be LSD, but I started feeling better at the end (and wanted to finish inside 100 minutes). My turnover got distinctly faster as I was returning, although there was a significant downhill that helped.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.35 16:35 16:35 12:17 12:17 1.35
2.71 50:00 33:25 12:20 12:19 4.06
2.68 81:21 31:21 11:42 12:04 6.74
1.39 96:29 15:08 10:53 11:52 8.13

6.66mi, 77:42, 18 OCT 24, Chantilly, Virginia

iThink:
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)" (165bpm)
Max, "Aim" (144bpm)

WX at 7 PM (23) Oct 17 52.9 (11.6) 39.4 (4.1) 30.23 (1023) Calm RH 59
Odometer 24B: 195.2mi
TE 3.6/0.0. Average/max heart rate = 139/146. Exercise Load 134

I started off too ambitious and had to settle into something with a slower cadence than 174-170ish. I was running around 160, which is probably appropriate for a base run like this.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.54 17:18 17:18 11:14 11:14 1.54
1.10 29:53 12:35 11:26 11:19 2.64
0.69 37:51 07:58 11:33 11:22 3.33
0.69 45:59 08:08 11:47 11:26 4.02
1.10 59:26 13:27 12:14 11:36 5.12
1.54 77:42 18:16 11:52 11:40 6.66

4.0mi on dreadmill+lift, 39:37, 17 OCT 24, Fort Belvoir, Virginia

iThink:
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)" (165bpm)
For Against, "Vista" (178bpm)
For Against, "The Pennines" (165bpm)

WX at 9 PM (1) Oct 16 53.4 (11.9) 34.2 (1.2) 30.15 (1020) NW 7

Odometer 24B: 188.6mi
TE 3.7/0.0. Average/max heart rate = 143/152 Exercise Load 142

First time running after kicking a really bad stomach bug. First time lifting in a long, long while.

I was experimenting with tempo. "Vista" is good for running at race pace but it is not consistent as there are some noticeable tempo changes. I may have to experiment with a metronome to see how that works on a dreadmill. I was pretty gratified to find out that I was able to hold a signficantly faster pace than I'd done in a while so that was pretty awesome. This one also marked the first time I've really used a Smith machine. It's workable although significantly different than free barbell. On the other hand, the squats are a lot easier to do on a Smith machine.

I was frankly shocked that "The Pennines" would be an easy run song in some ways.

Lifting today:
Barbell Deadlift 10/10 @135
Overhead Press 10/10 @65
Barbell Row 10/10 @95
Smith Machine Deadlift 10/10 @110
Smith Machine Barbell Row 10/10 @70
Smith Machine Squat 10/10 @70
Smith Machine Overhead Press 10/6 @70
Standing Rope-Handle Cable Row 10/10/10 @30
Leg press 10/10/10 @338
Lat Pulldown 10 @100, 10/10 @85

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.06 11:00 11:00 10:23 10:23 1.06
0.94 20:05 09:05 09:39 10:02 2.00
1.00 29:22 09:17 09:17 09:47 3.00
1.00 39:37 10:15 10:15 09:54 4.00

5.38mi, 69:14, 10 OCT 24, Springfield, Virginia

iThink:
Chvrches, "Gun" (120bpm)
Alvvays, "After the Earthquake" (166 bpm)

WX at 6 PM (22) Oct 10 64.4 (18.0) 37.6 (3.1) 30.06 (1017) NW 9 RH 36
Odometer 24B: 184.5mi
TE 2.9/0.0. Average/max heart rate = 126/138. Exercise Load 75

Legs are still beat today. Taking the next two days off to see if I can recover as I have absolutely no power going uphill. At least the weather was nice.

The readings were a bit skewed for effort as my HRM was reading 115-116, which I find highly implausible. When it started reading closer to 135 near the end, that was much more believable.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.01 24:14 24:14 12:03 12:03 2.01
2.10 52:33 28:19 13:29 12:47 4.11
1.27 69:14 16:41 13:08 12:52 5.38

6.66mi, 82:14, 9 OCT 24, Springfield, Virginia

iThink:
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)" (165bpm)

WX at 5 PM (21) Oct 09 73.8 (23.2) 39.6 (4.2) 29.89 (1012) NW 10 RH 29
Odometer 24B: 179.1mi
TE 3.4/0.0. Average/max heart rate = 138/156. Exercise Load 116

My legs are completely fucking beat today. I ended up going my standard 6.66, although I am frankly surprised to have held an average 12:20 pace today, which I'll chalk up to the weather. Today's run did not feel that fast for sure and I should go for a VERY easy recovery run tomorrow as I'm taking Friday off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.36 15:59 15:59 11:45 11:45 1.36
0.54 22:41 06:42 12:25 11:56 1.90
1.73 44:05 21:24 12:22 12:09 3.63
0.56 51:18 07:13 12:53 12:15 4.19
1.06 64:03 12:45 12:02 12:12 5.25
1.41 82:14 18:11 12:54 12:21 6.66

5.33mi, 63:55, 8 OCT 24, Springfield, Virginia

iThink:
Sugarcult, "Dead Living" (160bpm)
The Connells, "Upside Down" (178bpm)
The Replacements, "I Don't Know" (153bpm)

WX at 8 PM (0) Oct 08 55.8 (13.2) 49.3 (9.6) 29.94 (1013) Calm RH 79
Odometer 24B: 172.4mi
TE 3.2/0.0. Average/max heart rate = 139/149. Exercise Load 97.

I was not expecting max VO2 to increase to 41, but I think because of the temperature (55F!), I was running considerably faster than I normally would've at this level of effort. Today wasn't a recovery run but I was also trying not to go too hard -- although there were some parts that were hard because of uphill slope. This was unexpectedly fast and I can't complain.

Given my run cadence (average 158spm today), there is a certain logic to the iThinks now. Most of them are sitting within 10bpm of my standard cadence. "Upside Down" is actually something I remember from my days of racing college cross-country ("Fun and Games" was an iThink for training runs, rather than racing).

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.99 22:51 22:51 11:29 11:29 1.99
2.08 48:37 25:46 12:23 11:57 4.07
1.26 63:55 15:18 12:09 12:00 5.33

8.41mi, 92:13, 7 OCT 24, Springfield, Virginia

iThink:
The Killers, "Run For Cover"

WX at 7 PM (23) Oct 07 69.1 (20.6) 48.0 (8.9) 29.9 (1012) NW 12 RH 46
Odometer 24B: 167.1mi
TE 4.3/0.5. Average/max heart rate = 148/162

The watch said I was peaking. That was most definitely not the intent and I went hard on today's run, borderline time trial level of effort. This is my PR for this distance and the weather did not disappoint one bit. I expect to run a bit faster when things cool some more.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.37 14:16 14:16 10:25 10:25 1.37
1.06 26:37 12:21 11:39 10:57 2.43
0.57 32:40 06:03 10:36 10:53 3.00
1.74 51:30 18:50 10:49 10:52 4.74
0.56 57:45 06:15 11:09 10:54 5.30
1.05 69:29 11:44 11:10 10:56 6.35
0.90 79:55 10:26 11:36 11:01 7.25
1.16 92:13 12:18 10:36 10:58 8.41

3.98mi, 49:53, 5 OCT 24, Springfield, Virginia

iThink:
Touché Amoré, "Available"
Sugarcult, "Dead Living"

WX at Noon (16) Oct 05 71 (22) 62 (17) 30.22 (1022) N 6 RH 74
Odometer 24B: 158.7mi
TE 2.7/0.0. Average/max heart rate = 133/154

Easy recovery run. A bit warmer as I was out in the sun and there was less shade on today's path.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.98 24:21 24:21 12:18 12:18 1.98
2.00 49:53 25:32 12:46 12:32 3.98

6.66mi, 84:59, 4 OCT 24, Springfield, Virginia

iThink:
Touché Amoré, "Available" (cover of The National song)

WX at 5 PM (21) Oct 04 76.8 (24.9) 66.7 (19.3) 30.1 (1019) SE 6 RH 71

Odometer 24B: 154.7mi
TE 3.2/0.0. Average/max heart rate = 137/153

Easy base run. My legs are STILL tired even after a day off and easy running since Monday's hard run. At least it was the right distance.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.35 16:10 16:10 11:59 11:59 1.35
1.06 30:09 13:59 13:12 12:31 2.41
0.57 37:07 06:58 12:14 12:27 2.98
1.73 59:04 21:57 12:41 12:32 4.71
0.55 65:55 06:51 12:27 12:32 5.26
1.40 84:59 19:04 13:37 12:46 6.66

5.34mi, 71:32, 2 OCT 24, Springfield, Virginia

iThink:
Karl Casey, "Spitting Acid"

WX at 7 PM (23) Oct 02 68.4 (20.2) 65.3 (18.5) 29.96 (1014) Calm RH 90

Odometer 24B: 148.0mi
TE 2.0/0.0. Average/max heart rate = 133/146

Finally, a proper zone 2 run. My legs are tired and I am pretty beat, even with today's easy effort, so tomorrow's a day off. Not sure what to think of the measurements as today's run wasn't that much different than yesterday's and the distances were distinctly different.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.99 25:50 25:50 12:59 12:59 1.99
2.09 54:28 28:38 13:42 13:21 4.08
1.26 71:32 17:04 13:33 13:24 5.34

5.32mi, 68:12, 1 OCT 24, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 7 PM (23) Oct 01 66.9 (19.4) 64.8 (18.2) 29.94 (1013) Calm mist RH 92

Odometer 24B: 142.6mi

TE 3.0/0.3. Average/max heart rate = 135/149

Easy recovery run, marred by some haywire HRM readings at the front, but there were some legitimately higher than intended HRM readings going uphill. However, if a 135 average BPM will do for what I wanted.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.98 24:14 24:14 12:14 12:14 1.98
2.07 51:38 27:24 13:14 12:45 4.05
1.27 68:12 16:34 13:03 12:49 5.32

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

6.66mi on dreadmill, 69:30, 30 AUG 24, Fort Belvoir, Virginia

iThink:
Sabaton, "Into the Fire"

WX at 9 PM (1) Aug 30 73 (23) 69 (21) 30.14 (1020) Calm

Odometer 24B: 23.5mi

TE 4.9/2.4. Average/max heart rate = 146/168

I felt out of sorts tonight, so I decided, since I'm taking tomorrow off, that I was going to go hard at my standard distance. Fastest one I've done in a while and one where I was simply going to speed up as I got to the end. This is one of the few where I started in zone 3 and ended up running well into zone 4 at the end. Surprisingly enough, I felt like I could've gone faster.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:55 10:55 10:55 10:55 1.00
1.00 21:25 10:30 10:30 10:43 2.00
1.00 31:57 10:32 10:32 10:39 3.00
1.00 42:30 10:33 10:33 10:37 4.00
1.00 52:44 10:14 10:14 10:33 5.00
1.00 62:55 10:11 10:11 10:29 6.00
0.66 69:30 06:35 09:58 10:26 6.66

6.66mi on dreadmill+lift, 75:27, 28 AUG 24, Fort Belvoir, Virginia

iThink:
Journey, "Only the Young"
John Waite, "Change"
Touché Amoré, "I'll Be Your Host"
WX at 2 PM (18) Aug 28 97.2 (36.2) 66.4 (19.1) 29.98 (1015) NW 10

Odometer 24B: 16.8mi

TE 3.5/0.8. Average/max heart rate = 137/144

Recovering after getting the shingles vaccine on Monday. Holy crap did that knock me flat. Today was going to be brutal hot so I decided to stay inside. The third iThink is a reaction to hearing the song "Ebony and Ivory" on the PA.

Lifting today:
Barbell Deadlift 10/10/10 @135
Military Press 10/10/8 @65
Barbell Row 10/10/10 @85
Alternating Dumbbell Chest Press 7/6/5 @30
Leg press 15/12/10 @388
Lat Pulldown 10/10/10 @100

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 34:12 11:22 11:22 11:24 3.00
1.00 45:29 11:17 11:17 11:22 4.00
1.00 56:50 11:21 11:21 11:22 5.00
1.00 68:09 11:19 11:19 11:22 6.00
0.66 75:27 07:18 11:04 11:20 6.66

6.66mi on dreadmill+lift, 75:37, 25 AUG 24, Fort Belvoir, Virginia

iThink:
Journey, "Only the Young"
John Waite, "Change"

WX at 1 PM (17) Aug 25 84.0 (28.9) 59.7 (15.4) 30.23 (1023) S 7

Odometer 24: 411.3mi

TE 3.3/0.0. Average/max heart rate = 135/139

First lift in a while, and a very deliberate run at a specific speed to not go beyond zone 3. I moderated my working load on the bar based on not having done it in almost a month and a half.

Lifting today:
Barbell Deadlift 10/10/10 @135
Military Press 10 @65, 10/8 @70
Barbell Row 10/10/10 @85
Leg press 15/12/10 @368
Lat Pulldown 10/10/10 @100
Alternating Dumbbell Chest Press 7/6/5 @30

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:30 11:30 11:30 11:30 1.00
1.00 22:51 11:21 11:21 11:25 2.00
1.00 34:09 11:18 11:18 11:23 3.00
1.00 45:28 11:19 11:19 11:22 4.00
1.00 56:48 11:20 11:20 11:22 5.00
1.00 68:09 11:21 11:21 11:22 6.00
0.66 75:37 07:28 11:19 11:21 6.66

6.66mi, 81:57, 24 AUG 24, Springfield, Virginia

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

WX at 11 AM (15) Aug 24 76.3 (24.6) 59.9 (15.5) 30.28 (1025) WSW 6 RH 57

Odometer 24B: 10.1mi

TE 3.4/0.6. Average/max heart rate = 139/157

Today was remarkably quicker than I expected. Weather was great and breezy enough where it was nice. I did sweat a lot, but that's also a function of the length of the run. I don't know if this is just representative of the weather or if I'm really that recovered, or both, but today, I'll take it.

It's fascinating to see how times have varied over the last few months of running this distance. Certainly there is a lot of improvement from this spring, but I was also very deliberately running in zone 2 and I've been honestly less disciplined about that in the past. For that, I might have to get back on the dreadmill if I want to be that disciplined about pace.

And now I have my standard route for my favorite run distance!!!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.53 17:54 17:54 11:42 11:42 1.53
1.05 31:20 13:26 12:48 12:09 2.58
0.46 36:41 05:21 11:38 12:04 3.04
1.91 60:07 23:26 12:16 12:09 4.95
0.41 65:16 05:09 12:34 12:11 5.36
1.30 81:57 16:41 12:50 12:18 6.66

4.0mi, 50:05, 22 AUG 24, Springfield, Virginia

iThink:
Corrosion of Conformity, "What(?)"
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)"

WX at Noon (16) Aug 22 75.2 (24.0) 45.7 (7.6) 30.23 (1023) WNW 13 RH 35

Odometer 24: 404.6mi

TE 3.0/0.5. Average/max heart rate = 139/153

Easier run over a slightly shorter version of yesterday's course. I could've run a little earlier, but this'll do.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.98 23:57 23:57 12:06 12:06 1.98
2.02 50:05 26:08 12:56 12:31 4.00

4.4mi, 49:32, 21 AUG 24, Springfield, Virginia

iThink:
Cheap Trick, "Mighty Wings"

WX at Noon (16) Aug 21 72.5 (22.5) 45.5 (7.5) 30.14 (1020) WNW 12

Odometer 24B: 4.4mi

TE 3.9/2.1. Average/max heart rate = 144/159

Holy crap, fall weather continuing - as in it's cooler outside than inside! Today was fast. Like way faster than normal fast.

Plan was to go less than 5, but I had mapped out a course that was entirely pavement, and I think that also had something to do with the faster times today as I was running more efficiently on a surface with more traction. My knees might hate me later today, though. New shoes are now in use.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.19 23:53 23:53 10:54 10:54 2.19
2.21 49:32 25:39 11:36 11:15 4.40

8.15mi, 99:43, 20 AUG 24, Springfield, Virginia

iThink:
The Police, "Synchronicity I"
Sugarcult, "Dead Living"

WX at Noon (16) Aug 20 71.8 (22.1) 51.1 (10.6) 29.98 (1015) NNW 8 RH 48
WX at 11 AM (15) Aug 20 72.0 (22.2) 50.0 (10.0) 29.98 (1015) NW 15 RH 46

Odometer 24: 400.6mi

TE 3.8/1.8. Average/max heart rate = 142/156

Holy crap, fall weather!

With today's weather, I had to go long. This is my chance to see how I'd feel on a longer run (longest one I've taken since returning to Virginia), and this is the run that probably retires my shoes as I can chuck them as 400 miles of over 200lb runner is probably hard on the midsole. Certainly the outsole is worn smooth in places.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.29 14:37 14:37 11:20 11:20 1.29
1.02 27:55 13:18 13:02 12:05 2.31
0.47 33:20 05:25 11:32 12:00 2.78
1.80 55:01 21:41 12:03 12:01 4.58
0.53 61:32 06:30 12:16 12:02 5.11
1.05 75:01 13:29 12:50 12:11 6.16
0.89 86:46 11:45 13:12 12:18 7.05
1.10 99:43 12:57 11:46 12:14 8.15

4.02mi, 52:52, 18 AUG 24, Springfield, Virginia

iThink:
Marilyn Manson, "The Beautiful People" (Full Metal Jacket remix)
Rob Zombie, "Feel So Numb"

WX at 2 PM (18) Aug 18 86 (30) 69 (21) 29.75 (1007) SE 6 RH 57

Odometer 24: 392.4mi

TE 3.0/0.1. Average/max heart rate = 140/159

Deliberately slow run as it's the first time I'm doing runs on back-to-back days. I was surprised at the speeds I was running at the start but I wasn't concerned about the pace. I was more concerned about the heart rate,m which remained partly under control but still went into zone 5 going uphill at times.

I was pleasantly surprised at the slightly negative split at the very back end, which is indicative of a disciplined run today. I'll give a few more runs with the heart rate monitor strap as I think the wrist monitor is giving wonky readings.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.12 14:25 14:25 12:52 12:52 1.12
0.89 25:56 11:31 12:56 12:54 2.01
0.88 38:32 12:36 14:19 13:20 2.89
1.13 52:52 14:20 12:41 13:09 4.02

6.07mi, 77:39, 17 AUG 24, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at Noon (16) Aug 17 82 (28) 71 (22) 29.91 (1012) SE 8 RH 69

Odometer 24: 388.4mi

TE 3.8/1.0. Average/max heart rate = 149/170

Elevated humidity made for a tougher run. I also think my wrist-mounted HRM was reading off today as I had HRM readings well in excess of perceived effort, so next run I'll go out with the chest strap on for the first time in a while.

I'll run on these until I blow 400mi on them, then it'll be time to finally retire these faithful companions on the trail.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.30 15:08 15:08 11:38 11:38 1.30
0.53 21:24 06:16 11:49 11:42 1.83
1.80 44:45 23:21 12:58 12:20 3.63
0.44 50:51 06:06 13:52 12:30 4.07
0.90 63:29 12:38 14:02 12:46 4.97
1.10 77:39 14:10 12:53 12:48 6.07