17.0mi, 2:35:04, 27 FEB 06, COB Speicher IZ

The Reputation, “Let This Rest”
Hilary Duff, “Wake Up”
Hilary Duff, “Getaway”
The Connells, “Fun & Games”

WX at 1100: 66, DP 48, BP 30.04, 13G19@130 overcast/broken clouds
WX at 1200: 70, DP 48, BP 30.03, 13G22@130 few clouds at 8000ft AGL

Odometer 1: 21.5mi

Z2-Z3.

Good god what a fucking painful run. Heat was really not that much of an issue. It was the fucking winds. Some identical legs had wildly different times. As the weather observations will show, the wind was a mite brisk. There’s jumping in winds like that, and there’s running. I wouldn’t jump, and I didn’t really feel like running.

Today’s pace was supposed to be slow, and it was, but not in the way I would’ve liked. I’m not sure if I was able to really achieve glycogen regenesis due to the amount of work I had to put out just to get finished. On the other hand, my having a plan forced me to get on the stick and actually run today’s workout.

SGMT AGGREGT SEGMT PERMI AVGPC DIST 17 miles in three legs
0.38 0:03:24 03:24 08:57 08:57 00.38 Hardball
0.87 0:11:35 08:11 09:24 09:16 01.25 101 Hwy
1.36 0:24:17 12:42 09:20 09:18 02.61 Pax Turnoff
0.88 0:32:25 08:08 09:15 09:17 03.49 Leg to ATC Tower
0.88 0:40:37 08:12 09:19 09:18 04.37 Pax Turnoff
1.36 0:52:43 12:06 08:54 09:12 05.73 101 Hwy
0.87 1:00:07 07:24 08:30 09:07 06.60 Dirtball
0.38 1:03:06 02:59 07:51 09:02 06.98 Start
0.38 1:07:08 04:02 10:37 09:07 07.36 Hardball
0.85 1:15:13 08:05 09:31 09:10 08.21 101 Hwy
1.39 1:27:42 12:29 08:59 09:08 09.60 Hammerhead
1.39 1:39:17 11:35 08:20 09:02 10.99 Main Drag
0.85 1:46:56 07:39 09:00 09:02 11.84 Dirtball
0.38 1:50:06 03:10 08:20 09:01 12.22 Start
0.38 1:53:23 03:17 08:38 09:00 12.60 Hardball
0.30 1:55:51 02:28 08:13 08:59 12.90 Intersection
1.39 2:08:52 13:01 09:22 09:01 14.29 Air Assault to split
1.67 2:24:14 15:22 09:12 09:02 15.96 Around Crackhouses
1.10 2:35:04 10:50 09:51 09:05 17.06 Short Air Assault

8.4mi, 74:00, 26 FEB 06, COB Speicher IZ

Blake Babies, “Lament”
The Cure, “La Ment”
Ludwig van Beethoven, Symphony No. 3, Scherzo-Vivace (thinking back to the “LTC T.C. McQueen Workout Video,” as the Space: Above and Beyond episode “The Angriest Angel”)

WX at 0900: 55, DP 46, BP 30.13, 8@110 true

Odometer 4: 329.4mi

Z2-Z3.

I was supposed to go at marathon pace. In essence, I did, but only at the finish. This was probably a good thing as I was intent on a disciplined start, and once I was warmed up, I think I was good. Tomorrow I run 17. Slower. Actually, running tomorrow’s run at most of what I ran today’s run in was probably the right way to go.

SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 03:16 03:16 08:36 08:36 0.38 Hardball
0.87 11:00 07:44 08:53 08:48 1.25 101 Hwy
1.36 23:15 12:15 09:00 08:54 2.61 Pax Turnoff
1.59 37:19 14:04 08:51 08:53 4.20 End of Pax Turnoff
1.58 51:36 14:17 09:02 08:56 5.78 Pax Turnoff
1.35 1:03:40 12:04 08:56 08:56 7.13 101 Hwy
0.87 1:11:06 07:26 08:33 08:53 8.00 Dirtball
0.38 1:14:00 02:54 07:38 08:50 8.38 Start

4.4mi, 37:51, 24 FEB 06, COB Speicher IZ

Sarge, “Clearer”

WX at 0700: 41, DP 34, BP 30.13, 2@250 clear

Odometer 1: 4.4mi

Z2-Z3.

Barring the demonstrated incompetence of the mail room in having my running shoes since fucking 9 December, the notification of which I got yesterday, I was a little fucking pissed.

That being said, my knees don’t hurt as much any more and this morning’s run, albeit a little slow at first and stiff, but the shoes are new and my knees aren’t. They were sufficiently loosened up where I had markedly accelerated. Good. Maybe undisciplined, though.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 10:03 10:03 09:08 09:08 1.10 Short Air Assault to split
2.77 33:23 23:20 08:25 08:38 3.87 Split to short Air Assault
0.54 37:51 04:28 08:16 08:35 4.41 Corner and back

5.25mi, 49:15, 23 FEB 06, COB Speicher IZ

Sonny Rhodes, theme song from Firefly

WX at 0800: 46, DP 36, BP 30.07, 6@340 clear

Odometer 4: 321.0mi

Z1-Z2.

It was slow, and intended to be such. My knees hurt. I’m still irritated over my face-shot Claymore blast. Fuck it.

SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:21 03:21 08:49 08:49 0.38 Hardball
0.85 11:21 08:00 09:25 09:14 1.23 101 Hwy
1.39 24:18 12:57 09:19 09:16 2.62 Hammerhead
1.39 37:17 12:59 09:20 09:18 4.01 Main Drag
0.85 45:46 08:29 09:59 09:25 4.86 Dirtball
0.38 49:15 03:29 09:10 09:24 5.24 Start

4.4mi, 38:23, 22 FEB 06, COB Speicher IZ

Trey Parker, “America (Fuck Yeah” from Team America: World Police
Limp Bizkit and DMX, “Rollin’ (rap remix)”
Body Count, “Cop Killer”

WX at 1700: 64, DP 41, BP 30.03, 3@290 clear

Odometer 3: 466.4mi

Z2.

Today’s weather called for a run, and I was able to get away from work long enough to get one in before it got dark. It would be a shame to hit the dreadmill because I didn’t get out in time to get a run in.

I think today’s festival of antisocial music was due to a face-shot email I got from Household6. I needed to get out and run some. Easy run at fairly deliberate pace. I can live with that. Surprisingly, I was going slower than I thought on the way back. I’m not sure why, but today was run at the required pace, so I’m still on track with the plan.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 09:42 09:42 08:49 08:49 1.10 Short Air Assault to split
1.67 24:15 14:33 08:43 08:45 2.77 Around Crackhouses
1.10 34:05 09:50 08:56 08:48 3.87 Split to short Air Assault
0.54 38:23 04:18 07:58 08:42 4.41 Corner and back

11.4mi, 1:43:01, 20 FEB 06, COB Speicher IZ

Hilary Duff, “Wake Up”
Bob Mould, “Paralyzed”

WX at 1000: 48, DP 41, BP 30.20, 6@variable but mostly NNW, overcast

Odometer 4: 315.8mi

Z2 start, Z3 finish.

Today’s run took a lot more out of me than I had expected or thought. If I didn’t have a plan to run 11 today, I would have slept in. Of that I have no doubt. Today was an exercise in pure willpower, nothing more, nothing less. It still hurt like hell when I was done. In spite of it, I know that running what I did enables me to eat anything I damn well want today. So there.

SGMT AGGREGT SEGMT PERMI AVGPC DIST not quite 12 miles
0.38 0:03:25 03:25 08:59 08:59 0.38 Hardball
0.87 0:11:19 07:54 09:05 09:03 1.25 101 Hwy
1.34 0:23:47 12:28 09:18 09:11 2.59 Pax Turnoff
1.34 0:36:09 12:22 09:14 09:12 3.93 Corner
0.77 0:43:16 07:07 09:15 09:12 4.70 LSA South
1.01 0:52:35 09:19 09:13 09:13 5.71 Bunker
1.02 1:01:34 08:59 08:48 09:09 6.73 LSA South
0.76 1:08:17 06:43 08:50 09:07 7.49 Corner
1.31 1:19:56 11:39 08:54 09:05 8.80 Pax Turnoff
1.36 1:31:55 11:59 08:49 09:03 10.16 101 Hwy
0.86 1:39:48 07:53 09:10 09:03 11.02 Dirtball
0.38 1:43:01 03:13 08:28 09:02 11.40 Start

7.0mi, 59:48, 19 FEB 06, COB Speicher IZ

The Lemonheads, “Mallo Cup”
The Reputation, “Let It Rest”
Sonny Rhodes, theme music to Firefly

WX at 0800: 37, DP 34, BP 30.31, 6@300

Odometer 3: 462.0mi

Z2 to Z3 low.

Today being as cold as it was, I started far too fast. When there’s a 1:27 variance in pace from fastest to slowest, that’s just undisciplined running. I had the luxury of not having to worry about relative pace, since I was meeting my pace goal (about marathon pace) but running fast-slow like that will kill me in a marathon. The shoes I was wearing are wearing out, not surprisingly, with 462 miles.

SGMT AGGRG SEGMT PERMI AVGPC DIST Just About Seven Miles
0.38 02:52 02:52 07:33 07:33 0.38 Hardball
0.87 09:58 07:06 08:10 07:58 1.25 101 Hwy
1.36 21:48 11:50 08:42 08:21 2.61 Pax Turnoff
0.88 29:43 07:55 09:00 08:31 3.49 Leg to ATC Tower
0.88 37:17 07:34 08:36 08:32 4.37 Pax Turnoff
1.36 48:57 11:40 08:35 08:33 5.73 101 Hwy
0.87 56:44 07:47 08:57 08:36 6.60 Dirtball
0.38 59:48 03:04 08:04 08:34 6.98 Start

4.4mi, 38:01, 17 FEB 06, COB Speicher IZ

Hilary Duff, “Come Clean (2005 remix)”
that dog., “never say never”
that dog., “being with you”

WX at 1600: 46, DP 25, BP 30.23, 3@variable, pcdy

Odometer 4: 304.4mi

Z2 high.

Easy run for today. Tomorrow entails a do nothing but eat day. For going maybe Z3 at most, it sure didn’t feel like going sub-9 pace. Based on that, I figure I should actually be good for about an 8:35-8:40 pace at minimum for marathon pace.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 09:40 09:40 08:47 08:47 1.10 Short Air Assault to split
1.67 24:09 14:29 08:40 08:43 2.77 Around Crackhouses
1.10 33:37 09:28 08:36 08:41 3.87 Split to short Air Assault
0.54 38:01 04:24 08:09 08:37 4.41 Corner and back

4.0mi, 35:27+some sludge, 16 FEB 06, COB Speicher IZ

Limp Bizkit and DMX, “Rollin’ (Rap remix)”

WX at 0800: 45, DP 41, BP 29.90, 3@variable, clear

Odometer 3: 455.0mi

Z2.

It’s amazing how good a running mantra the Limp Bizkit song “Rollin’: actually is for my long or easy runs. Normally my song choice is driven off tempo and rhythm (which is why Velocity Girl’s “Labrador” was such a favorite of mine when I was slower). 4 easy is the plan for tomorrow.

Splits:
1: 8:31
2: 8:59
3: 8:56
4: 8:59

4.0+0.9mi, 35:00, 15 FEB 06, COB Speicher IZ

The Bats, “Courage”

WX at 1600: 55, DP 45, BP 29.74, 19G28@280, clear

Odometer 4: 300.0mi

Z3.

The extremely high winds (19 gusting to 28 knots!) ensured I’d stay inside and run instead. I preceded this run on the dreadmill by some upper body arm work...except it was very focused and much more deliberate lifting than what I did before.

Today was supposed to be 4 easy, but I ended up going for closer to 5, and in doing so, flip-flop a training day. This may not have been very bright depending on how much it’ll affect me later. One thing remains true – it’s hard to run slow. It takes real discipline (q.v., my long run earlier this week.)

50 minutes on the elliptical trainer, 14 FEB 06, COB Speicher IZ

Body Count, “Bowels of the Devil”
Morrissey, “Last of the Famous International Playboys”

WX at 0800: 50, DP 48, BP 29.93, 5@100 overcast.

Odometer 3: 451.0mi equivalent

Z1-Z2.

Cross-training is good. My legs are beat up. I did about 9 minutes worth of ab work, mostly sit ups and crunches. That was therapeutic too.

15.2mi, 2:15:33, 13 FEB 06, COB Speicher IZ

Limp Bizkit and DMX, “Rollin’ (rap remix)”
Anberlin, “Cold War Transmissions”
Anberlin, “Change the World” (the song that would not depart no matter how hard I tried)
Hilary Duff, “Wake Up”
John Williams, “Duel of the Fates”

WX at 0700: 48, DP 43, BP 30.01, 2@140 mist

Odometer 4: 295.1mi

Z2 with some Z3 segments.

Today as the long day was supposed to be easy. The start was certainly that, although I was going easy to make sure I didn’t derail any glycogen regenesis on this run. As it turns out, this was an EXTREMELY undisciplined run for pacing. The huge variance in segment paces (PERMI column) makes no sense when considering that today was supposed to be 30-45 seconds slower than planned marathon pace. By the end I was running planned pace or even a few seconds per mile faster. While this is fine for later on, it was too fast for what I really needed to be doing at this point in my training.

SGMT AGGREGT SEGMT PERMI AVGPC DIST 15 miles in two legs
0.38 0:03:28 03:28 09:07 09:07 0.38 Hardball
0.87 0:11:30 08:02 09:14 09:12 1.25 101 Hwy
1.34 0:24:19 12:49 09:34 09:23 2.59 Pax Turnoff
1.34 0:37:09 12:50 09:35 09:27 3.93 Corner
0.77 0:44:02 06:53 08:56 09:22 4.70 LSA South
0.77 0:50:36 06:34 08:32 09:15 5.47 Corner
1.34 1:02:27 11:51 08:51 09:10 6.81 Pax Turnoff
1.34 1:14:34 12:07 09:03 09:09 8.15 101 Hwy
0.87 1:22:06 07:32 08:40 09:06 9.02 Dirtball
0.38 1:25:07 03:01 07:56 09:03 9.40 Start
0.38 1:28:13 03:06 08:09 09:01 9.78 Hardball to Bastogne
0.29 1:30:42 02:29 08:34 09:00 10.07 to Barricade Rd
1.39 1:43:06 12:24 08:55 09:00 11.46 Crackhouse Y-split
1.66 1:58:04 14:58 09:01 09:00 13.12 Around Crackhouses
1.40 2:10:05 12:01 08:35 08:58 14.52 Back to Intersection
0.30 2:12:33 02:28 08:13 08:57 14.82 Dirtball
0.38 2:15:33 03:00 07:54 08:55 15.20 Start

7.0mi, 59:52, 12 FEB 06, COB Speicher IZ

Bob Mould, “Paralyzed”

WX at 0800: 46, DP 39, BP 30.10, calm

Odometer 3: 449.4mi

Z2-Z3.

I was in a bad mood this morning, the kind of mood that normally leads me to watch John Woo movies. One of those “I hate people” kind of moods. In spite of that, today’s run was moderate. I was holding back for tomorrow’s Death Run of 15. The 8:05 paced leg was because my running partner and I were trying to catch a group in front of us. By the time we caught them, any scenery was lame, as it had fat legs. Whatever. Fuck it.

SGMT AGGRG SEGMT PERMI AVGPC DIST Just About Seven Miles
0.38 03:08 03:08 08:15 08:15 0.38 Hardball
0.87 10:48 07:40 08:49 08:38 1.25 101 Hwy
1.36 22:55 12:07 08:55 08:47 2.61 Pax Turnoff
0.88 30:26 07:31 08:32 08:43 3.49 Leg to ATC Tower
0.88 38:11 07:45 08:48 08:44 4.37 Pax Turnoff
1.36 49:11 11:00 08:05 08:35 5.73 101 Hwy
0.87 56:49 07:38 08:46 08:37 6.60 Dirtball
0.38 59:52 03:03 08:02 08:35 6.98 Start

4.4mi, 40:29, 10 FEB 06, COB Speicher IZ

Boys Night Out, (Just Once) Let’s Do Something
The Early November, “Baby Blue”

WX at 0800: 50, DP 43, BP 30.31, 2@260 severe dust storm, vis 0.25mi

Odometer 3: 442.4mi

Z2 high.

Today was dusty, and I could feel the scratchiness in the back of my throat. Yay.

The dustiness this morning was exacerbated by the smell of burning trash aerosolized by the dust.

My legs were really, really, really tired. Not until at least the 25 minute mark did they sufficiently loosen up to warrant real running. Unfortunately, we sped up to such an extent that I was still smoked pork by the end of the run.

I’m really looking forward to my day of “do nothing but eat” tomorrow.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 10:30 10:30 09:33 09:33 1.10 Short Air Assault to split
1.67 25:43 15:13 09:07 09:17 2.77 Around Crackhouses
1.10 36:03 10:20 09:24 09:19 3.87 Split to short Air Assault
0.54 40:29 04:26 08:13 09:11 4.41 Corner and back

7.0mi, 62:41, 9 FEB 06, COB Speicher IZ

Bob Mould, “Underneath Days”
Falco, “Der Kommissar”
Anberlin, “Cold War Transmissions” (in spite of my best efforts to replace it with Hilary Duff’s “Wake Up” or “Come Clean”)

WX at 0800: 52, DP 41, BP 29.82, 15G21@270 dust haze

Odometer 4: 279.1mi

Z2-Z3 low.

Not wogging, due to the incredible headwinds at the start. The massive negative splits that we ran were only an indicator of just how fast the wind was going to and back.

This morning’s discussion with my running partner resulted in some discussion about how we were calling our garrison commander Der Kommissar (which is probably a better title than Der Fuhrer) and I mentioned that there were two versions of the song “Der Kommissar” – After the Fire’s, and in my case, Falco’s.

SGMT AGGRG SEGMT PERMI AVGPC DIST Just About Seven Miles
0.38 03:22 03:22 08:52 08:52 0.38 Hardball
0.87 11:32 08:10 09:23 09:14 1.25 101 Hwy
1.36 24:11 12:39 09:18 09:16 2.61 Pax Turnoff
0.88 32:21 08:10 09:17 09:16 3.49 Leg to ATC Tower
0.88 40:17 07:56 09:01 09:13 4.37 Pax Turnoff
1.36 52:02 11:45 08:38 09:05 5.73 101 Hwy
0.87 0:59:39 07:37 08:45 09:02 6.60 Dirtball
0.38 1:02:41 03:02 07:59 08:59 6.98 Start

4.4mi, 41:17, 8 FEB 06, COB Speicher IZ

Brave Saint Saturn, “The Sun Also Rises”
The Reputation, “Bone-Tired”

WX at 0800: 55, DP 54, BP 29.87 calm mist

Odometer 3: 438.0mi

Z2.

Today was a great study in why I need a training partner. If I hadn’t promised to meet someone at 8:00am this morning I definitely would have slept in. No doubt at all!

Four miles of wogging was the plan, almost four and a half miles of wogging was the result. Fine.

Tomorrow calls for 7 miles of wogging. Yay.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonhook
1.10 10:38 10:38 09:40 09:40 1.10 Short Air Assault to split
1.67 25:51 15:13 09:07 09:20 2.77 Around the Crackhouses
1.10 36:21 10:30 09:33 09:24 3.87 Split to short Air Assault
0.54 41:17 04:56 09:08 09:22 4.41 Corner and back

14.2mi, 2:06:52, 6 FEB 06, COB Speicher IZ

Anberlin, “Cold War Transmissions” (A song that would not dislodge in spite of my best efforts to substitute Velocity Girl, “Labrador”)
Bob Mould, “Paralyzed”

WX at 1200: 63, DP 45, BP 30.09, 5@variable clear

Odometer 4: 272.1mi

Z2-Z3.

Today’s run was done in two legs. I realized today was going to hurt some when my quadriceps were still somewhat sore from yesterday’s killer. My concession to running on no chow was to eat a powergel at the start.

The point behind running slow on these long runs is to try to trigger glycogen regenesis, which did occur. However, it didn’t happen for me until about the 2-hour mark. There was a brief period about 10-15 minutes prior to that where I was nominally running on empty. That was no fun. It would beg some discussion of race-day tactics for long runs to try to figure out how best to avoid hitting the wall.

Tomorrow may very well be a rest day as my legs feel vaguely gelatinous in their ability to do much of anything.

In spite of applying sunscreen, there was a very definite tan line after today’s run. I don’t really like wearing my Oakley M-frames for running, as there is an implied promise of being elite that I most certainly don’t meet. They, however, are the best running glasses I’ve worn, far better than my Bollé 721s, which wouldn’t be so bad if they had a rubber nose pad and rubberized temples.

SGMT AGGRGAT SEGMT PERMI AVGPC DIST 14 miles of suck
0.38 0:03:21 03:21 08:49 08:49 0.38 Hardball
0.87 0:11:23 08:02 09:14 09:06 1.25 101 Hwy
1.36 0:23:46 12:23 09:06 09:06 2.61 Pax Turnoff
1.59 0:38:01 14:15 08:58 09:03 4.20 End of Pax Turnoff
1.58 0:51:54 13:53 08:47 08:59 5.78 Pax Turnoff
1.35 1:03:53 11:59 08:53 08:58 7.13 101 Hwy
0.87 1:11:35 07:42 08:51 08:57 8.00 Dirtball
0.38 1:14:43 03:08 08:15 08:55 8.38 Start
0.38 1:17:50 03:07 08:12 08:53 8.76 Hardball to Bastogne
0.29 1:20:22 02:32 08:44 08:53 9.05 to Barricade Rd
1.39 1:33:30 13:08 09:27 08:57 10.44 Crackhouse Y-split
1.66 1:48:46 15:16 09:12 08:59 12.10 Around Crackhouses
1.40 2:01:12 12:26 08:53 08:59 13.50 Back to Intersection
0.30 2:03:46 02:34 08:33 08:58 13.80 Dirtball
0.38 2:06:52 03:06 08:09 08:57 14.18 Start

7.78mi, 64:32, 5 FEB 06, COB Speicher IZ

Ultimate Fakebook, “Liferaft Halo”
Ultimate Fakebook, “Circus Horrors”
The Connells, “Fun & Games”

WX at 0915: 52, DP 48, BP 30.24, 4@90 mist

Odometer 3: 433.6mi

Z3.

Egad, what a mistake! I went out too fast, didn’t think I was going that fast, and continued to accelerate. Now I feel sufficiently beat up where tomorrow is gong to suck. Tempo run, yes. Killer run, maybe. Suck tomorrow, definitely. 14 slow, but painful for sure.

SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal
0.38 0:03:04 03:04 08:04 08:04 0.38 Hardball
0.87 0:10:33 07:29 08:36 08:26 1.25 101 Hwy
1.36 0:22:06 11:33 08:30 08:28 2.61 Pax Turnoff
1.28 0:33:07 11:01 08:36 08:31 3.89 End of Pax Turnoff
1.29 0:43:45 10:38 08:15 08:27 5.18 Pax Turnoff
1.35 0:54:44 10:59 08:08 08:23 6.53 101 Hwy
0.87 1:01:45 07:01 08:04 08:21 7.40 Dirtball
0.38 1:04:32 02:47 07:19 08:18 7.78 Start

4.0mi, 35:14, 3 FEB 06, COB Speicher IZ

Iggy Pop, “Repo Man”
Trey Parker, “Freedom Isn’t Free”

WX at 1700: 57, DP 55, BP 29.61, 26G36@150, light rain and mist

Odometer 4: 258.6mi

Z2 high.

Today’s weather observation of light rain with winds from 26 gusting to 36 knots underscored by I decided I to stay indoors and run my first dreadmill miles in damn near four years. It was good to do the mileage, though. It’s been bumpy the last few days and having my runs have been therapeutic. Sort of.

1: 9:12
2: 18:02
3: 26:51
4: 35:14

5.8mi, 49:08, 2 FEB 06, COB Speicher IZ

The morning of emo:
Cruiserweight, “Phantom Rider”
Cruiserweight, “To Be Quite Honest”
Boys Night Out, “(Just Once) Let’s Do Something Different”
The Early November, “Baby Blue”
The Halo Friendlies, “Nice Guys (Wait)”
The Halo Friendlies, “I’m All Eyes”

WX at 0800: 45, DP 34, BP 30.21, 080@1 overcast

Odometer 3: 425.8mi

Z3.

I was supposed to run 7 today. Oops. One mile won’t really make a difference – particularly on days where I’ve unintentionally overachieved, but I should probably have gone the extra mile...oops.

I’ve been listening to a lot of emo at work, so that probably explains the massive assault of emo in the iThink this morning.

Tomorrow’s plan is for 4 easy. One of the hazards of training for a marathon is that I’m going to be tempted to go TOO fast and too hard. In some ways I wish I’d brought the monitor portion of my heart monitor (I only brought my transmitter); there’s something new that one of my old training partners sent me to the effect of don’t put in any hard base exceeding 180-age+5 if you’re regularly training and improving. This means I don’t exceed a training heart rate of 151 for marathon work. Actually, I don’t envision having a problem with that. With the switch to marathon training, I haven’t gone hard once – I think a Z4 or higher intensity run will be significant only by its absence.

SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouses
0.38 03:05 03:05 08:07 08:07 0.38 Hardball to Bastogne
0.29 05:28 02:23 08:13 08:10 0.67 to Barricade Rd
1.39 17:42 12:14 08:48 08:36 2.06 Crackhouse Y-split
1.66 31:59 14:17 08:36 08:36 3.72 Around Crackhouses
1.70 46:14 14:15 08:23 08:32 5.42 Dirtball
0.38 49:08 02:54 07:38 08:28 5.80 Start

4.4mi, 40:51, 1 FEB 06, COB Speicher IZ

The Chiodos Bros., “Quantum Mechanics and Hydrodynamics”

WX at 0800: 37, DP 32, BP 30.24, 2@130 pcdy

Odometer 4: 254.3 mi

Z2.

I’m not sure what prompted me to think of a Chiodos Bros. song, but I’ve been listening to a lot of emo at work these days. That being said, today was supposed to be an easy run. What I didn’t count on was a significant tailwind, which explains the relative difference between the paces of the penultimate and last segments.

I neglected to hit the first split; but based on the tailwind, I suspect my running partner and I were going a little faster than 9 minute pace. It wasn’t apparent due to tailwind. That’s fine.

This morning seemed a little warmer. I think I’m getting acclimated to the temperature if I can step outside in shorts and a t-shirt in 39 degree dry weather. Disturbing, yet true.

Tomorrow’s plan calls for 7 easy. No problem.

SGMT AGGRG SEGMT PERMI AVGPC DIST Extended Slug Run
1.10 00:00 00:00 00:00 00:00 1.10 Short Air Assault to split
1.67 25:40 25:40 15:22 09:16 2.77 Around the Crackhouses
1.10 36:26 10:46 09:47 09:25 3.87 Split to short Air Assault
0.54 40:51 04:25 08:11 09:16 4.41 Corner and back