4.22mi, 38:52, 30 JAN 14, Kabul, Afghanistan

Today is day 70 of the campaign.

iThink:
John O'Callaghan feat. Jaren, "Surreal"
Tommy Keene, "Running For Your Life"

WX at 7 AM (12) Jan 30 53 (12) 19 (-7) 30.18 (1022) N 7

Odometer 14A: 9.4mi

Z3. Average/max heart rate = 147/157

I am very tired, for some reason, and I think it's just accumulated sleep loss.

I needed to get in a run, but didn't feel like much more than some easy wogging, which I think this was.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 09:18 09:18 1.00
1.00 18:34 09:16 09:16 09:17 2.00
1.00 27:56 09:22 09:22 09:19 3.00
1.00 36:54 08:58 08:58 09:13 4.00
0.22 38:52 01:58 08:56 09:13 4.22

5.7mi, 50:55, 29 JAN 14, Kabul, Afghanistan

Today is day 68 of the campaign.

iThink:
Tommy Keene, "Running For Your Life"

WX at 4 AM (9) Jan 29 57 (14) 17 (-8) 30.18 (1022) WNW 6

Odometer 13B: 128.2mi

Z4. Average/max heart rate = 157/170

Easy start, running with our State Department guy, who is in frankly much better shape than me, but exploring an extended loop that I didn't realize existed in the compound.

I also got sandblasted by two Black Hawk helicopters coming in on final approach. Mmmm, sand...

A good run, though, and the weather was glorious, which is frankly uncharacteristic of this place.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:31 09:31 09:31 09:31 1.00
1.00 18:38 09:07 09:07 09:19 2.00
1.00 27:41 09:03 09:03 09:14 3.00
1.00 36:18 08:37 08:37 09:04 4.00
1.00 45:01 08:43 08:43 09:00 5.00
0.70 50:55 05:54 08:26 08:56 5.70

4.3mi, 36:59, 27 JAN 14, Kabul, Afghanistan

Today is day 66 of the campaign.

iThink:
The Pixies, "Alec Eiffel"

WX at 6 AM (11) Jan 27 55 (13) 21 (-6) 30.27 (1025) ESE 5

Odometer 13B: 122.5mi

Z3 high. Average/max heart rate = 160/170

Probably the most relaxed run I've done while I've been here if I have an average HR of 160. It's technically zone 4 based on the average, but it really felt like a zone 3 run based on relative effort and the fact that the last mile felt pretty damn awesome. That makes up for my inconsistent sleep over the last few days.

I have jwer's attendance at the Pixies show somewere in Montgomery County. Oh, to be 21 again...

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:36 08:36 08:36 08:36 1.00
1.00 17:23 08:47 08:47 08:41 2.00
1.00 25:57 08:34 08:34 08:39 3.00
1.00 34:29 08:32 08:32 08:37 4.00
0.30 36:59 02:30 08:20 08:36 4.30

5.0 on dreadmill, 44:03, 24 JAN 14, Kabul, Afghanistan

Today is day 63 of the campaign.

iThink:
Archers of Loaf, "Backwash"
For Against, "Stranded in Greenland"
For Against, "Clandestine High Holy"

WX at 9 AM (14) Jan 24 42 (6) 19 (-7) 30.21 (1023) Variable 6

Odometer 14A: 5.2mi

Z3 high-Z4. Average/max heart rate = 163/176

Yesterday was a rest day. Today was a day of middling but not crushing effort.

I'm also trying to get over my general dislike of several NATO military forces, starting with the Italians. They didn't seem to contribute much my last tour and they don't seem to do much this time around either. Unfortunately, they're the ones running the NATO automation help desk here and I predict a giant sucking sound coming from HQ ISAF as the quality of customer service goes straight down the fucking shitter.

I don't suffer fools well, but I really don't suffer fools well in uniform because I expect better. Oh well. At least they're not in charge. The fact that there are a lot of eaters and shitters in this compound is unavoidable. I just never want to work with another NATO mission again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
5.00 44:03 44:03 08:49 08:49 5.00

4.21mi, 36:51, 22 JAN 14, Kabul, Afghanistan

Today is day 61 of the campaign.

iThink:
The Wannadies, "Shorty"

WX at 4 AM (9) Jan 22 46 (8) 19 (-7) 30.12 (1020) S 5

Odometer 13B: 118.2mi

Z3 high. Average/max heart rate = 161/173

I do not understand why I'm revisiting songs I'd enjoyed in the late 1990s. Really, I don't. It's been going on 17 years since the Wannadies album from which today's iThink is culled came out.

Easy run after last night's workout - still feeling a little beat. Not impressive given how little work I've done here, but it's better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:34 08:34 08:34 08:34 1.00
1.00 17:30 08:56 08:56 08:45 2.00
1.00 26:19 08:49 08:49 08:46 3.00
1.00 35:02 08:43 08:43 08:45 4.00
0.21 36:51 01:49 08:39 08:45 4.21

6,000m on Concept2 Model D, 25:53.0, 21 JAN 13, Kabul, Afghanistan

Today is day 60 of the campaign.

iThink: The Chills, "Heavenly Pop Hit"

WX at 1 PM (18) Jan 21     30 (-1)     26 (-3)     30.27 (1025)     NNE 5     mist WC 24(-4)

Odometer 13A: 407.0mi

Z3 high.  Average/max heart rate = 158/169

I almost didn't get this in today.  I was held up with work today and had a 90-minute oral interview today about strategic thinking, which turned into a pretty good chat since I had received the interview questions beforehand and had prepared my responses accordingly.

By the time I was rolling out of the office, it was 10:15pm and I knew the gym would close at 11:00.  I'd set the erg at 7,000m in the vain hope that I might be able to get that distance in, but thought it would be closer to 6,000m, which was very nearly not the case.  The gym attendant came up as I was on my last 80m to hit 6,000 and I started going full bore to finish quickly.

In general, my experimentation with a hard catch and drive has paid off - the trick is to maintain enough endurance to continue to go at the pace I'd like.  What I found useful was that I could compensate for speed by going harder but with much longer recoveries, so I was cranking at 24-25spm, rather than the usual 29-30 that I've done in the past.  The average pace/500m was pretty representative of most, although the first 1,000m was closer to 2:06/500m and there was about a km worth of 2:13-2:15/500m.  On the other hand, I had plenty left, and since the attendant was willing to let me crank out the last 80m, I was going 1:52/500m and speeding up for the finish.

Altogether, after yesterday's hard dreadmill run, today felt pretty good, actually.  I need to go to sleep earlier today so I can get my decent interval of sleep and go in reasonably well rested.  That means going to sleep before 2:00am.

Splits
Distance:    6000
Time:    25:53.0
Avg/500m:    02:09.4
Drag Factor:    100
Per Mile:    00:06:57

6.0mi on dreadmill, 51:16, 20 JAN 14, Kabul, Afghanistan

Today is day 59 of the campaign.

iThink:
The Wannadies, "Shorty"
The Wannadies, "Might Be Stars"

WX at 10 AM (15) Jan 20 37 (3) 17 (-8) 30.21 (1023) ENE 5 haze

Odometer 13B: 114.0mi

Z4 high. Average/max heart rate = 164/183

Today is the first decent interval I've had at work in about two weeks, when I assumed duties as the acting director of my organization here. The director returned this morning and promptly repacked to roll out on official travel. As a result, work has SUBSTANTIALLY slowed down and I am starting to get some sanity back.

I decided to celebrate with a hard run, one that I wasn't sure I really felt up to, but realied it was going to be a gut check after the first two miles. I didn't feel great, but I didn't feel bad.

Until mile 4 or so. Then the grit-a-thon began, and to add insult to injury, it was on a dreadmill. It's the first time since I've been here that I've had to stop, get water, slow down, and speed back up.

At least I got it in. There was substantial temptation that today was going to turn into another "Do Nothing But Eat" day, but I couldn't afford it after yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.00 51:16 51:16 08:33 08:33 6.00

3.66mi, 31:51, 18 JAN 14, Kabul, Afghanistan

Today is day 57 of the campaign.

iThink:
Tommy Keene, "Back to Zero Now"
The Goo Goo Dolls, "Cuz You're Gone"

WX at 6 AM (11) Jan 18 50 (10) 10 (-12) 30.18 (1022) SW 7

Odometer 13B: 107.8mi

Z3. Average/max heart rate = 158/170

Once again, I find it highly improbable that I was clocking speed of this nature on a run so casual in intensity. There are two explanations I can think of. One is that all the buildings I'm running around are preventing my Garmin Forerunner 305 from accurately marking location and thus are causing all kinds of havoc.

The other alternative is that I'm starting to get fitter, which I also find highly improbable given how little physical exercise I actually do relative to what I do at home.

Also, altitude is a factor.

So I'm stumped.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:50 08:50 08:50 08:50 1.00
1.00 17:28 08:38 08:38 08:44 2.00
1.00 26:06 08:38 08:38 08:42 3.00
0.66 31:51 05:45 08:43 08:42 3.66

8,000m on Concept2 Model D, 34:28.7, 17 JAN 14, Kabul, Afghanistan

Today is day 56 of the campaign.

iThink: Above and Beyond feat. Oceanlab, "On A Good Day"

WX at 7 AM (12) Jan 17     48 (9)     15 (-9)     30.18 (1022)     WNW 5

Odometer 13A: 406.6mi

Z4.  Average/max heart rate = 163/175

I was a little pissy today because I sat through two hours worth of meetings that showcased some ridiculously shitty staffwork.  The bush-league quality of the work involved was frankly horrible.

I was so enraged that I decided to get on the erg and go get some of my frustrations out.

Splits
Distance:    8000
Time:    34:28.7
Avg/500m:    02:09.3
Drag Factor:    116
Per Mile:    00:06:56

5.23mi, 44:29, 15 JAN 14, Kabul, Afghanistan

Today is day 54 of the campaign.

iThink:
John O'Callaghan feat. Jaren, "Surreal"

WX at 6 AM (11) Jan 15 48 (9) 14 (-10) 30.27 (1025) Variable 3

Odometer 13B: 104.1mi

Z3-Z4. Average/max heart rate = 164/172

I'm a little suspicious of these times, because I didn't feel that fast and I wasn't working that hard. It's also possible that the GPS is not quite acting right, and given the number of electronic emitters near me, that might not be a half-bad explanation. However, if the splits are representative, I should be happy.

Regardless, five miles...better than none.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:35 08:35 08:35 08:35 1.00
1.00 17:09 08:34 08:34 08:34 2.00
1.00 25:39 08:30 08:30 08:33 3.00
1.00 34:10 08:31 08:31 08:32 4.00
1.00 42:33 08:23 08:23 08:31 5.00
0.23 44:29 01:56 08:24 08:30 5.23

3.44mi, 30:20, 14 JAN 14, Kabul, Afghanistan

Today is day 53 of the campaign.

iThink:
"Veteran Inner Monologue"

WX at 5 AM (10) Jan 14 48 (9) 23 (-5) 30.18 (1022) Variable 5

Odometer 13B: 98.9mi

Z4. Average/max heart rate = 162/176

QUICK run to get something in since I missed yesterday and the rest of today isn't looking so great. One of the few runs I've gotten in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:19 09:19 09:19 09:19 1.00
1.00 18:06 08:47 08:47 09:03 2.00
1.00 26:42 08:36 08:36 08:54 3.00
0.44 30:20 03:38 08:15 08:49 3.44

10,000m on Concept2 Model D, 43:54.0, 12 JAN 14, Kabul, Afghanistan

Today is day 51 of the campaign.

iThink: Aly & AJ, "Chemicals React"

WX at 11 AM (16) Jan 12     35 (2)     17 (-8)     30.27 (1025)     N 5     haze

Odometer 13A: 406.3mi

Z4.  Average/max heart rate = 162/173

I skipped out on a late dinner but needed to get at it, so anticipating a late night, I decided to crank out 10,000 on the erg.  Not slow, but not fast, but relatively disciplined, mostly.

Back to the salt mines.

Splits
Distance:    10000
Time:    43:54.0
Avg/500m:    02:11.7
Drag Factor:    104
Per Mile:    00:07:04

5.0mi on dreadmill, 42:40, 11 JAN 14, Kabul, Afghanistan

Today is day 50 of the campaign.

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remix)

WX at 7 AM (12) Jan 11 37 (3) 6 (-14) 30.24 (1024) SSE 6

Odometer 13B: 95.4mi

Z4 high. Average/max heart rate = 169/180

First exercise in three days. It is entirely too long, but work has been sufficiently nutty that I just haven't had the time. It was a crushing run that I did to work off some of the grind of the last few days.

The problem with my current job is not that I'm full-on engaged all the time, but I am just enough where it's tough to get away. There are plenty of times where the pace of work has been pretty nonstop. For that, I have no good answer other than trying to sleep more and exercise more judiciously.

Back to the salt mines. Hard to believe I've already been gone from home 50 days...

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
5.00 42:40 42:40 08:32 08:32 5.00

8,000m on Concept2 Model D, 34:42.0, 7 JAN 14, Kabul, Afghanistan

Today is day 46 of the campaign.

iThink:
The Cranberries, "Zombie"

WX at      3 AM (8) Jan 07     37 (3)     3 (-16)     30.15 (1021)     N 3     haze

Odometer 13A: 406.0mi

Z4.  Average/max heart rate = 162/174

Didn't feel like running today, after yesterday's long run, but I needed to get something in.  One of my coworkers rows in real life, and thus, it made for a good discussion of form and technique a few days ago.  I decided to apply some of those things today, and it paid off well.  In general, while I'd like to be able to have high tempo (and in the past, I've generally cranked at 29-30 strokes per minute when I get going), I decided to play with a more explosive catch and drive, although I probably need to pay some attention to the finish as well.  I took some time with the recovery and found it was actually useful.

As usual, I was watching heart rate closely, not wanting to flame out too far.  I started unusually fast, around 2:05-2:06/500m, then settled closer to what I felt would be about the norm at 2:10/500m.  This was substantially better than what I did last time, but I was going for distance, rather than power.  I may try a 10,000 later doing this, but not right now.

Today's iThink is because of what was on the PA system in the gym the last time I was on the erg.  No other reason.

Splits
Distance:    8000
Time:    34:42.0
Avg/500m:    02:10.1
Drag Factor:    115
Per Mile:    00:06:59

New Model Army, "51st State"

7.0mi on dreadmill, 62:44, 6 JAN 14, Kabul, Afghanistan

Today is day 45 of the campaign.

iThink:
Attack in Black, "Liberties"
Journey, "Only the Young"
Queen, "Don't Stop Me Now"

WX at Midnight (5) Jan 06 35 (2) 6 (-14) 30.15 (1021) Variable 3 haze

Odometer 13B: 90.2mi

Z3. Average/max heart rate = 153/169

I seriously dislike running on the dreadmill, but the circumstances of being in a postage stamp-size base don't leave me much recourse. Because I showed up to Afghanistan with little in the way of light reading (not expecting to do it) the challenge was what to occupy my mind when I was on the mill.

Most of it was recollections of certain people a long time ago, and a long way away. Some I don't remember fondly at the end, some I do, but it's the first time I think I've thought back to that much memory of certain people at once. I need something else the next time I do this.

Also, today was intended to be wogging, and while it didn't feel like it, it's the most tempered workout I've done in a long while.

It also doesn't feel like 45 days.  At all.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
7.00 62:44 62:44 08:58 08:58 7.00

10,000m on Concept2 Model D, 44:13.9, 3 JAN 14, Kabul, Afghanistan

Today is day 42 of the campaign.

iThink: None, because of the spin (stationary bicycle) class going on next door.  Couldn't get anything to stick.  Except some Kelly Clarkson song at the end of the workout while I was wiping down the erg.

WX at 11 PM (4) Jan 02     28 (-2)     17 (-8)     30.24 (1024)     Variable 2     haze

Odometer 13A: 405.6mi

Z4.  Average/max heart rate = 159/169

I guess I should probably replace my shoes at some point since my knees hurt when I run in these.  That in itself is not a big deal since these shoes aren't leaving Afghanistan, but given that I've washed my uniforms (which are permethrin-treated) with a lot of other stuff, there's some stuff (shirts, socks, underwear) that isn't coming home at the end of this because I won't want to put it in any other wash.

Today was another exercise in controlled pace.  If I can crank at what I felt was about anaerobic threshold (except for a somewhat undisciplined last 400m where I decided to go a bit harder) but still try to row out under 45 minutes for 10,000m, then I thought this was a useful workout.  Not too hard, not too easy.

I'm not sure how much point there is in easy workouts because my run distances are generally so short.  Because I'm not getting in a single long run on the weekend, I could coninue to go relatively hard just to build conditioning and burn lard, which are really my only goals.  Well, mostly the burning lard part.

As always, it's going to be a glorious day when there's smoke and haze in the air in the morning.  It'll be a minor miracle if I get out of this tour without black lung.

Splits
Distance:    10000
Time:    44:13.9
Avg/500m:    02:12.7
Drag Factor:    106
Per Mile:    00:07:07

4.0mi on dreadmill, 34:11, 1 JAN 13, Kabul, Afghanistan

Today is day 40 of the campaign.

iThink:
Philip Philips, "Gone, Gone, Gone"
Hilary Duff, "Wake Up"

WX at 4 AM (9) Jan 01 37 (3) 8 (-13) 30.30 (1026) SSE 3

Odometer 13B: 82.9mi

Z4. Average/max heart rate = 162/173

Late start, so hard short run. Still didn't finish in time to get chow. I guess I'll wait for dinner since I ate midrats last night. Looks like orthotics won't work in my running shoes since I'm about to get a blister.

Also, keeping up the streak for continuing to work out until I can't.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.00 34:11 34:11 08:33 08:33 4.00