10.0mi, 85:35, 30 DEC 06, Anaheim/Stanton CA

Silverstein, "Defend You"
some guys from 6RTB, "RI Theme Song"
The All-American Rejects, "It Ends Tonight"
Michael Kamen, Band of Brothers Suite 2

WX at 0800: 46.9 (8.3) DP 36.0 (2.2) BP 30.19 (1022) Calm RH 66
WX at 0700: 43.0 (6.1) DP 35.1 (1.7) BP 30.18 (1022) N 3 RH 73

Odometer 2: 300.7mi

Z3.

Last long run in SoCal, and it was a pretty good one. I needed a good one after yesterday's break. The fact that most of Orange County is laid out in mile-by-mile blocks makes splitting easy. Not too fast, but the object was to burn energy before today's plane rides back to the Land of Flyover...

If there's one conclusion I got from this trip, it's that Kansas is not home for me, and I don't think will be. I'm definitely from the East Coast, specifically the mid-Atlantic. SoCal isn't home, either.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 08:29 08:29 08:26 08:26 1.01
1.00 17:00 08:31 08:30 08:28 2.01
0.99 25:39 08:39 08:43 08:33 3.00
1.00 34:08 08:29 08:28 08:32 4.00
1.01 42:34 08:26 08:23 08:30 5.01
1.00 51:12 08:38 08:41 08:32 6.00
1.01 59:52 08:40 08:37 08:33 7.01
0.99 68:19 08:27 08:31 08:32 8.00
1.00 76:57 08:38 08:37 08:33 9.00
1.00 85:35 08:38 08:38 08:33 10.00

5.0mi, 44:26, 28 DEC 06, Anaheim CA

The Bats, "Courage"
The All-American Rejects, "It Ends Tonight"
Michael Kamen, Opening Credits to From The Earth To The Moon

WX at 0800: 46.0 (7.8) DP 37.0 (2.8) BP 29.84 (1010) Calm clear RH 70

Odometer 2: 290.7mi

Z2 high.

Today was a day for wogging, mostly. I started a little faster than I should have, but settled into a more normalized pace by the end. I was tempered by an upper back muscle cramp. Still, it was a good therapeutic run after fighting my way through I-5 enroute to Burbank yesterday. That was a hard drive, although the drive back was quick.

Yesterday's hard run was another reason to go easy today, so I can get in one more good run before the end of our vacation here and our return to the land of Freeze-Yer-Ass-Off.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 08:43 08:43 08:39 08:39 1.01
1.00 18:01 09:18 09:19 08:59 2.01
2.00 35:29 17:28 08:45 08:52 4.00
1.00 44:25 08:56 08:55 08:53 5.00

8.5mi, 71:50, 27 DEC 06, Anaheim CA

The All-American Rejects, "It Ends Tonight"

WX at 0800: 57.0 (13.9) DP 53.1 (11.7) BP 29.93 (1013) W 7 partly cloudy RH 87

Odometer 2: 285.7mi

Z3-4.

I typically use long runs, partly to clear the mind, but when I'm traveling, mostly to scout the immediate neighborhood. I was trolling for the location of the nearest In-And-Out Burger, which is, interestingly, next to the local Islamic district, if all the signs around advertising schwarma and falafel, often in Arabic, were any indicator. This made interesting contrast to the several Korean churches I passed enroute to there.

I did also find the place where I'll gas up our rental car. $2.45USD a gallon for regular unleaded. It's $2.06 back in Missouri near Kansas City Airport.

The last 2 miles were on overdrive. Some of this was trying to weave through the wave of crowds coming towards Disneyland. Some of it was frankly indignancy at a sedentary lifestyle - and since I was at the 6.5 mile point, I was fully warmed up and fully capable of burning the crowd. Chalk one for vanity.

This is one time where I think the GPS was actually accurate. MapMyRun comes up with 8.5 miles; my watch clocked 8.43, so I think a 0.07 mile difference represents acceptable accuracy in this case.

Splits from GPS track
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 08:32 08:32 08:28 08:28 1.01
0.88 16:12 07:40 08:43 08:35 1.89
0.12 17:16 01:04 08:53 08:36 2.01
1.00 25:54 08:38 08:39 08:37 3.01
1.00 34:17 08:23 08:23 08:34 4.01
1.03 42:55 08:38 08:22 08:31 5.04
0.96 51:07 08:12 08:30 08:31 6.00
1.00 60:27 09:20 09:21 08:38 7.00
1.00 68:31 08:04 08:02 08:34 8.00
0.42 71:50 03:19 07:49 08:31 8.43

4.9mi, 42:04, 26 DEC 06, Anaheim CA

Lillis à Laoire, "Wander my Friends"

WX at 0700: 46.9 (8.3) 34.0 (1.1) 30.14 (1020) Calm RH 60

Odometer 2: 280.2mi

Z3.

We landed at John Wayne Airport last night...at the charming hour of 10:48pm. Based on jet lag, it's 1:48pm CST and once we had our car and my obligatory getting blown past by a bunch of people on Interstate 5, we ended up in Anaheim last night.

Attack on Disneyland will ensue presently forthwith.

SoCal has nice weather. I haven't run in weather like this in almost forever.

I ran two on the dreadmill just to be sure about relative pacing, and partly because Wakko's Wish was showing on TV, specifically HBO, this morning.

I didn't feel like I was going 8:20 pace this morning, but if that was the case, groovy. Tomorrow, depending on how I feel, I'm going to pick up the distance some.

Dreadmill
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 17:34 17:34 08:47 08:47 2.00

On road
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.94 24:30 24:30 08:20 08:20 2.94

9.0mi, 75:28, 24 DEC 06, Fort Leavenworth KS

The All-American Rejects, "It Ends Tonight"
R.E.M., "Pretty Persuasion"
Michael Kamen, Opening credits to From The Earth To the Moon

WX at 1000: 34.0 (1.1) DP 30.0 (-1.1) BP 30.18 (1022) Calm clear RH 85
WX at 0900: 28.9 (-1.7) DP 26.1 (-3.3) BP 30.18 (1022) SSW 5 clear RH 89

Odometer 3: 121.9mi

Z3-4.

Today was crazy fast. It probably started that way since I got suckered out in a fast start. The commander of Fort Leavenworth was running with his son (I believe) along the same route. As he burns past me, I realize that it was him and rendered the appropriate greeting...as he was waiting for his kid at the top of the hill. Once I had the momentum, I continued to remain on target.

In spite of it all, I was trying to figure out why I felt so sweaty - although the increase in temperature probably had something to do with it.

I think I probably could've gone even faster had I jettisoned some snivel gear. The 0.28 uphill split after running the airfield (3.82 split) was particularly rewarding since I'm continuing to improve running uphill there.

Still, I can't complain too much for a PR at this distance, given its punishing uphills.

CORRECTION: Not a PR...I set that on 14 OCT at this distance by about 16 seconds. I find that somewhat hard to believe, but I guess that makes sense based on my excessively fast start.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 02:35 02:35 07:36 07:36 0.34
0.87 09:56 07:21 08:27 08:13 1.21
2.28 28:47 18:51 08:16 08:15 3.49
3.82 61:42 32:55 08:37 08:26 7.31
0.28 64:15 02:33 09:06 08:28 7.59
1.10 73:20 09:05 08:15 08:26 8.69
0.27 75:28 02:08 07:54 08:25 8.96

Oh hell yeah

My basic crotchetiness around x-moose doesn't keep me from laughing my ass off when I see spoofs like this:

Is that you John Wayne? Is this me?

So say we all...

A sign of hope in the Long War

When a former Wahabbist with a degree in sharia starts defending the outcasts from the moral police in Saudi Arabia, there is some hope for the future that there will be a workable solution to having reactionary cocksuckers like Al-Qaeda running around for the foreseeable future.

3.0mi, 27:03, 22 DEC 06, Fort Leavenworth KS

Corrosion of Conformity, "What (?)"

WX at 0800: 37.9 (3.3) DP 35.1 (1.7) BP 29.85 (1010) WSW 8 overcast RH 89

Odometer 3: 112.9mi

Z2.

Words fail to describe my general lack of motivation today other than my basic desire to sustain whatever weight loss I've been able to pull off, which I suspect is mostly water weight.

I went from weighing 185ish to 180ish and dramatic changes like that don't happen in the lard department.

I was starting to loosen up by the end, but I just didn't feel like running. My two presumed recovery runs from the last two sessions weren't that at all.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:27 02:27 09:04 09:04 0.27
1.24 13:28 11:01 08:53 08:55 1.51
0.86 20:47 07:19 08:30 08:46 2.37
0.65 27:03 06:16 09:38 08:57 3.02

Where I'll be visiting

Ironically, as I get ready to leave in a few days for a whirlwind trip of Southern California, centered almost entirely on some joint called Disneyland, I find this piece on the insularity of many Americans these days...

4.0mi on the dreadmill, 34:50, 20 DEC 06, Fort Leavenworth KS

Bear McCreary, "The Shape of Things to Come"

WX at 1600: 48.0 (8.9) DP 46.0 (7.8) BP 29.88 (1011) ESE 15 rain RH 92%

Odometer 2: 275.2mi

Z3 low.

Four miles of wogging, sort of. I set the dreadmill for 8:57mi and found it too slow, so I set it to 8:34/mi and actually didn't work as hard I thought I would. Incline was set for no more than 2%, and stayed actually at around 0.5% and 1.5% from time to time.

Almost a Z2 run, but a little more effort than a Z2, although I wasn't breathing all that hard.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
4.00 34:50 34:50 08:43 08:43 4.00

5.26mi, 43:49, 19 DEC 06, Fort Leavenworth KS

Bear McCreary, "The Shape of Things To Come"

WX at 1600: 39.9 (4.4) DP 18.0 (-7.8) BP 30.37 (1028) E 13 overcast RH 41%

Odometer 2: 271.2mi

Z3 high-4.

I thought I was going to do some light wogging. What I didn't count on was the length of the loop around the airfield here at Fort Leavenworth. When I checked relative time based on when I thought I was going to get back (I was on a time crunch as the Princess was in gymnastics class and I definitely did not want to stand her up at the end of class waiting for a ride), this run turned from "light wogging" (which the first mile, which wasn't, but admittedly, almost all downhill) to "holyfuckingshit I need to get back pronto!" I don't consider this to be race pace by any stretch - and I was overdressed (if relative level of sweat after the run is any indicator) for it, but for relative effort, I thought it was pretty good. I do need to start sharpening based on an expected race pace of under 8:00/mi for any half-marathon or shorter. Maybe that'll come with speedwork later.

It did mark probably the fastest road running I've done in a while based on relative speed - the 3.82 loop is mostly flat, but the 0.28 that follows it is a brutal uphill (which I normally take at around 13-minute/mi pace or so based on relative effort).

I made it back, but I didn't realize how fast I was really going until I computed splits against distances.

So much for light work, but at least I ran today, which is a hell of a lot more than I can say for yesterday.

Tomorrow needs to be an easy recovery run of about four or so.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.98 07:46 07:46 07:56 07:56 0.98
3.82 39:40 31:54 08:21 08:16 4.80
0.28 42:22 02:42 09:39 08:20 5.08
0.18 43:49 01:27 08:03 08:20 5.26

9.0mi, 77:59, 17 DEC 06, Fort Leavenworth KS

Bear Mccreary, "A Promise to Return" (and a lot of vain attempts to recall "The Shape of Things to Come")
Lillis à Laoire, "Wander my Friends"
Saxon Shore, "Amber, Ember, Glow"

WX at 0900: 44.1 (6.7) DP 21.0 (-6.1) BP 30.11 (1019) NE 14 overcast RH 39%

Odometer 3: 109.9mi

Z3.

Today started faster inasmuch as I was wearing a lot less snivel gear than my last time I did this course. My finish was slower, something I attribute to running six the day prior. Another contributor to my faster time today was not having to climb through a train to get across the tracks near the airfield at Fort Leavenworth.

Time to see if I can keep this streak up. Maybe I'll go for some easy wogging tomorrow.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 02:57 02:57 08:41 08:41 0.34
0.87 11:16 08:19 09:34 09:19 1.21
2.28 30:50 19:34 08:35 08:50 3.49
3.82 63:00 32:10 08:25 08:37 7.31
0.28 66:42 03:42 13:13 08:47 7.59
1.10 75:45 09:03 08:14 08:43 8.69
0.27 77:59 02:14 08:16 08:42 8.96

6.1mi, 53:34, 16 DEC 06, Fort Leavenworth KS

Dear Nora, "The Flats of Irony"
Sarge, "Clearer"

WX at 0700: 55.9 (13.3) DP 53.1 (11.7) BP 29.7 (1005) S 12 overcast mist RH 90%

Odometer 2: 265.9mi

Z3.

Today started as slow wogging, but turned into some fairly disciplined tempo work. This was the first day I forced myself to get out of bed and finally run. I'd slept in the last three days largely because I felt too tired to do much of anything.

My desire to burn lard overcame my generally wanting to sleep in. This is important.

The steady acceleration was a nice touch this morning. I did three miles going the normal direction on a tartan track this morning, followed by three miles in the opposite direction. Wind was definitely a factor - as well as the guy who started running in lane 1 opposite to me on mile 5. Because of that, I think I started grinding faster and the momentum was settled by the time he departed and I hit mile 6.

All in all, not a bad run, but doesn't obviate my doing my usual long run tomorrow.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 09:39 09:39 09:33 09:33 1.01
1.01 18:57 09:18 09:12 09:22 2.02
1.01 27:58 09:01 08:55 09:13 3.03
1.01 36:50 08:52 08:46 09:06 4.04
1.01 45:22 08:32 08:26 08:58 5.06
1.01 53:34 08:12 08:07 08:50 6.07

4.7mi, 40:27, 12 DEC 06, Fort Leavenworth KS

Bear McCready, "Worthy of Survival"
Bear McCready, "The Shape of Things to Come"

WX at 1000: 37 (3) DP 35 (2) BP 30.02 (1016) W 10 mist RH 93%

Odometer 3: 100.9mi

Z3 high-Z4.

I suspect my legs were tired after Sunday's ten miles and yesterday's semi-abortive erg session.

In spite of this, I feel reasonably satisified with this run in spite of relative level of effort. I was running right at anaerobic threshold for a good chunk of this run - so approximating about the level of effort I'd expect to run for a ten-miler or half marathon.

I should be alarmed at the pacing, or should I? If the goal is to start speedwork in late January to be ready for the PT test, I need to start paring off the poundage. This means I really need to buckle down and lay off the grease. Relative to the last time I took one with real preparation, I'm about 20 seconds/mile slower. Every pound I jettison will help - and last time I weighed in, it was at 186. Not good.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:15 02:15 08:22 08:22 0.27
1.24 12:52 10:37 08:33 08:31 1.51
0.85 20:25 07:33 08:53 08:39 2.36
1.24 30:45 10:20 08:20 08:32 3.60
0.85 38:05 07:20 08:38 08:33 4.45
0.27 40:27 02:22 08:46 08:34 4.72

6,000m on Fluid S350, 24:11, 11 DEC 06, Fort Leavenworth KS

Nothing much in the iThink except snippets of Bear McCreary, "The Shape of Things to Come"

WX at 1700: 57.9 (14.4) DP 50.0 (10.0) BP 29.9 (1012) S 13 partly cloudy RH 97%

Odometer 2: N/A.

Z3.

First things first, yes, I've changed my background. Having spent a few years jumping out of planes, I thought a C-17 and some paratroopers would be appropriate - seeing as how the last jumpmaster duty I pulled (and likely to pull in the immediate future) was out of a C-17.

There are things about the Fluid S350 that I seriously dislike.

1. There is no battery for the computer. So if there's no accumulated charge, or you stop long enough, the fucking computer resets. This is goddamn problematic when the only way to program countdown distances is to stop. The computer is too far for my arms to reach.

2. If you stop actively pulling for more than a few seconds, the fucking computer resets, even if there is enough charge.

3. The hook for the heel rest has a tendency to come out during hard spinning. This means I have to stop. This means the counter fucking resets. This means I get fucking pissed.

4. No drag factor! Wattage doesn't really mean shit relative to effort.

I like the relative speed I'm spinning, but I don't think it translates the same way. because water provides more damping, and relatively more propulsive force, I'm spinning much, much faster on the Fluid than I would on the Concept. The Fluid's computer still sucks.

At least the Fluid has a much more padded seat than the Concept. My ass hurts less when I get done, but I'd still rather be on a Concept. Looks like I need to go back to the Concept...

Splits
Distance: 6000
Time: 0:24:11
Per 500m: 02:01
Wattage 210ish
Per Mile 0:06:29

It's that time of the year again

So it's time to revisit this site...

Fuck Christmas!

10.4mi, 90:22, 10 DEC 06, Fort Leavenworth KS

From the Battlestar Galactica Season One soundtrack:
Bear McCreary, "Passacaglia"
Lillis à Laoire, "Wander my Friends"

From the Battlestar Galactica Season Two soundtrack:
Bear McCreary, "The Shape of Things to Come"

WX at 0900: 41.0 (5.0) DP 23.0 (-5.0) BP 30.08 (1018) S 21G28 clear RH 48%

Odometer 3: 96.2mi

Z3.

This felt uneven, but it's the first time I've run any significant elements of this course in a while. Because it's so hilly, the elements of this are uneven for pacing...but I wasn't looking to do anything but work off lard today.

That's probably going to be the strategy through late January when I transition back to speedwork in preparation for my PT test, probably sometime in March.

I gave the Bear McCreary Battlestar Galactica soundtracks from both seasons a good listen last night and am simply impressed by their excellence. Not surprisingly, I now have something other than Hilary Duff or Limp Bizkit and DMX to serve as a running mantra.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 02:58 02:58 08:44 08:44 0.34
0.87 11:03 08:05 09:17 09:08 1.21
2.28 29:40 18:37 08:10 08:30 3.49
3.82 62:53 33:13 08:42 08:36 7.31
0.28 65:46 02:53 10:18 08:40 7.59
2.51 88:26 22:40 09:02 08:45 10.10
0.27 90:22 01:56 07:10 08:43 10.37

10,000m on Fluid S350, 41:42, 7 DEC 06, Fort Leavenworth KS

Nothing in the iThink.

WX at 1700: 17.1 (-8.3) DP 1.9 (-16.7) BP 30.77 (1041) WNW 5 clear RH 50% WC 8.7 (-12.9)

Odometer 2: N/A.

Z3.

The weather had a hell of a lot to do with why I went spinning rather than running this afternoon and why I slept in this morning. It was cold this morning!

There's a new rowing machine, a Fluid S350. I'm not so sure how much I like this one, as the computer on it is just not as good as the one on the Concept Model C I've used in the past.

On the other hand, I think it represents a better workout - the return is not as spring-loaded as the Concept, and I honestly have to work harder against water than against wind resistance, probably since I get more damping from a water-based cylinder than I do from the wind-resistance one on the Concept.

The seat's a lot softer, which is always good for the tuckus. Naturally, being a new machine, it's a lot more steady than the Concept.

While I was spinning, I saw a high school kid playing some wallball with a lacrosse stick on the basketball court. Always a good sight to the eyes, to see lacrosse in the Midwest. Reminds me how much I'd like to go throwing around with, well, anyone these days.

Splits
Distance: 10000
Time: 0:41:42
Per 500m: 02:05
Drag Factor N/A
Per Mile 0:06:43

6.1mi, 53:33, 6 DEC 06, Fort Leavenworth KS

Saxon Shore, "Amber, Ember, Glow"

WX at 0600: 36.0 (2.2) DP 25.0 (-3.9) BP 30.11 (1019) WNW 5 mostly cloudy RH 63% WC 31.2 (-0.4)

Odometer 3: 85.8mi

Z2-3.

Six miles of wogging was the goal, and for the most part, that's what I got. My legs were feeling some of the earlier workouts this week, and besides, this was needed to burn off some of the residual lard from the Hostess Blueberry Fruit Pie I ate yesterday.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 09:19 09:19 09:13 09:13 1.01
1.01 18:16 08:57 08:51 09:02 2.02
2.02 36:04 17:48 08:48 08:55 4.04
1.01 44:49 08:45 08:39 08:52 5.06
1.01 53:33 08:44 08:38 08:50 6.07

4.7mi, 39:48, 4 DEC 06, Fort Leavenworth KS

50 Foot Wave, "Hot, Pink, Distorted"
Corrosion of Conformity, "What(?)"

WX at 1600: 42.1 (5.6) DP 21.9 (-5.6) BP 30.3 (1026) WSW 8 pcdy RH 44%
WX at 1700: 37.9 (3.3) DP 23.0 (-5.0) BP 30.3 (1026) SSW 6 pcdy RH 55% WC 33.3 (0.7)

Odometer 2: 259.8mi

Z3.

Not too hard, but probably should have been wogging. The temperature drop probably accounts for why my forearms were starting to freeze up. They pinked up nicely in the shower afterwards.

It is the only time I've run with no snivel gear while outdoors in recent memory.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:16 02:16 08:26 08:26 0.27
1.24 12:34 10:18 08:18 08:19 1.51
0.85 20:03 07:29 08:48 08:30 2.36
1.24 30:20 10:17 08:18 08:26 3.60
0.85 37:35 07:15 08:32 08:27 4.45
0.27 39:48 02:13 08:13 08:26 4.72

New Look

Debating about whether to keep this or revert. I've only published the index under the new template for that reason alone.

7.08mi, 59:04, 3 DEC 06, Fort Leavenworth KS

Silverstein, "Already Dead"
Dear Nora, "Flats of Irony"
mewithoutYou, "January 1979"

WX at 0800: 15.1 (-9.4) DP 7.0 (-13.9) BP 30.70 (1039) WNW 7 clear RH 69% WC 7 (-13.9)

Odometer 3: 79.2mi

Z4.

I was determined to get out this morning but had to derail the workout briefly to change after going out the first time.

I ran at just anaerobic pace, but noted steady (albeit very slow) acceleration. Since this was being done on a track, I ran in lane 2 since I didn't want to go short on the mileage. Total mileage was actually 1.011mi per four laps, making it 7.078mi in the aggregate.

The last mile was an attempt to get at 2:00/lap at the end, at which I was successful.

Running when it's 15.1F outside wasn't as horrible as I thought it'd be, though.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 08:54 08:54 08:48 08:48 1.01
1.01 17:22 08:28 08:22 08:35 2.02
1.01 25:48 08:26 08:20 08:30 3.03
1.01 34:12 08:24 08:19 08:27 4.04
1.01 42:34 08:22 08:17 08:25 5.06
1.01 50:53 08:19 08:14 08:23 6.07
1.01 59:04 08:11 08:06 08:21 7.08

2.0mi + 5,000m on Concept2 Model C, 21:40, 1 DEC 06, Fort Leavenworth KS

None.

WX at 1300: 29, DP 12, BP 30.15(1022.2), W 8 few clouds

Odometer 2: 255.0mi

Z3-4.

It's been a while since I've gotten on the erg, and it shows. I had problems trying to keep what I thought was normal pace.

My follow-on assignment after the School of Advanced Military Heresy is now very much in doubt and I'm in the interesting position of going back to my old job at the 101st Airborne Division after this if all pans out.

That explains no iThink for this.

I quit rowing at 5,000 and decided to go on the elliptical, which I did for all of 7 minutes, and then finally got on the dreadmill and set it for about 8:00/mi pace initially, finishing at 7:30/mi pace. The fact that I can do that on the dreadmill is a good sign. The fact that I just didn't feel like sticking it out to do more than 5,000 on the erg is a bad sign.

Splits
Distance: 5000
Time: 0:21:40
Per 500m: 02:10
Drag Factor 145
Per Mile 0:06:58