6.1mi, 57:18, 31 MAR 14, Kabul, Afghanistan

Today is day 129 of the campaign.

iThink:
Los Campesinos!, "It's Never That Easy Though, Is It (Song for the other Kurt)"

WX at Noon (16) Mar 31 57 (14) 24 (-4) 30.03 (1017) Variable 2 RH 28

Odometer 13B: 233.7mi

Z3-Z4. Average/max heart rate = 155/167

Ran with one of my coworkers, who's in the State Department. Today's run became a two-lapper here at Camp Cupcake, but then I ended up doing two perimeter laps of the US Embassy, which was certainly different. The scenery is certainly different.

The GPS track is not quite accurate as parts of this run were done in places where I knew I wasn't going to get satellite reception, so there's some beer math going on this one.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:34 09:34 09:34 09:34 1.00
1.00 18:47 09:13 09:13 09:24 2.00
1.00 28:44 09:57 09:57 09:35 3.00
1.00 39:33 10:49 10:49 09:53 4.00
1.00 49:05 09:32 09:32 09:49 5.00
0.68 56:31 07:26 10:56 09:57 5.68
0.10 57:18 00:47 07:50 09:55 5.78

3.10mi, 26:44, 30 MAR 14, Kabul, Afghanistan

Today is day 128 of the campaign.

iThink:
The JudyBats, "Our Story"

WX at 10 AM (14) Mar 30 59 (15) 15 (-9) 30.09 (1019) NE 3 RH 18

Odometer 14A: 68.4mi

Z3 high-Z4. Average/max heart rate = 158/166

I wasn't in the mood to go totally anaerobic, but I didn't have the time for anything much longer. Today at work has already been unpleasant.

I guess I should be happy that I'm still running faster than I did at relative pace than I did my first year running junior varsity cross-country in high school.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:23 08:23 08:23 08:23 1.00
1.00 17:15 08:52 08:52 08:37 2.00
1.00 25:44 08:29 08:29 08:35 3.00
0.10 26:44 01:00 10:00 08:37 3.10

4.63mi, 43:29, 29 MAR 14, Kabul, Afghanistan

Today is day 127 of the campaign.

iThink:
Los Campesinos!, "The Sea Is A Good Place To Think Of The Future"
Basil Poledouris, "Van Chase" from the RoboCop extended soundtrack
Basil Poledouris, "Murphy's Death"

WX at 10 AM (14) Mar 29 53 (12) 26 (-3) 30.12 (1020) NNE 5 RH 34

Odometer 14A: 65.3mi

Z3 easy. Average/max heart rate = 150/156

I wasn't in the mood for much other than wogging, so I tried to turn today into something of a recovery run. The goal was to run totally aerobic, although I probably didn't give my legs the rest they probably need. I'm sure they'll get it at some point when I don't have time to PT during the day, which has been more often than not.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:09 09:09 09:09 09:09 1.00
1.00 18:34 09:25 09:25 09:17 2.00
1.00 28:01 09:27 09:27 09:20 3.00
1.00 37:39 09:38 09:38 09:25 4.00
0.63 43:29 05:50 09:16 09:23 4.63

7.38mi, 65:32, 28 MAR 14, Kabul, Afghanistan

Today is day 126 of the campaign.

iThink:
The Bats, "Courage"

WX at 10 AM (14) Mar 28 48 (9) 39 (4) 30.09 (1019) SE 9 RH 70

Odometer 13B: 227.6mi

Z3 high-Z4. Average/max heart rate = 159/167

Yesterday involved nothing. The day before also involved nothing. Today, as a result, had to be a long run, which it was. It doesn't entirely make up for two days of Doing Nothing But Eating, but it does address some of the built up frustrations of a job that is increasingly not that fun.

The consolation is that I work with good guys, most of them generally very competent, but not everyone I deal with is like that. There are a lot of eaters and shitters in this compound, although there are one or two people that I honestly wouldn't piss on if they were covered in burning white phosphorous.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:49 08:49 08:49 08:49 1.00
1.00 17:50 09:01 09:01 08:55 2.00
1.00 26:42 08:52 08:52 08:54 3.00
1.00 35:40 08:58 08:58 08:55 4.00
1.00 44:28 08:48 08:48 08:54 5.00
1.00 53:21 08:53 08:53 08:53 6.00
1.00 02:11 08:50 08:50 08:53 7.00
0.38 05:32 03:21 08:49 08:53 7.38

5.05mi, 48:42, 25 MAR 14, Kabul, Afghanistan

Today is day 123 of the campaign.

iThink:
Los Campesinos!, "We Throw Parties, You Throw Knives"
New Model Army, "Waiting"

WX at 11 AM (15) Mar 25 50 (10) 17 (-8) 30.06 (1018) SSW 7 RH 27

Odometer 14A: 59.6mi

Z3. Average/max heart rate = 154/162

I wasn't sure how I was going to feel, but the few minutes I was outside made me think it would've been criminal not to get a run in today. I didn't make it before sunset.

At least I got something in. It was most definitely not fast, and I can only attribute it to tired legs, but I'm burning off lard, so I was pretty deliberately going aerobic today.

It's also the 7th anniversary of the death of Sergeant Jason Swiger, whose passing I was reminded of today when I saw some photos of him on Facebook today.  I still wear a memorial bracelet with his name.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:36 09:36 09:36 09:36 1.00
1.00 19:13 09:37 09:37 09:36 2.00
1.00 28:47 09:34 09:34 09:36 3.00
1.00 38:42 09:55 09:55 09:41 4.00
1.05 48:42 10:00 09:31 09:39 5.05

7.17mi, 64:42, 24 MAR 14, Kabul, Afghanistan

Today is day 122 of the campaign.

iThink:
Los Campesinos!, "It's Never That Easy Though, Is It (Song for the other Kurt)"
The Bats, "Flowers and Trees"
The Bats, "Courage"

WX at 6 AM (10) Mar 24 53 (12) 30 (-1) 30.00 (1016) SSE 8 RH 40

Odometer 13B: 222.2mi

Z3. Average/max heart rate = 156/169

I went 3 days between workouts. It was something I knew I had to fix today, no matter how I felt, so I decided to go for 7 miles. I needed it. Back to work.

Today is also my anniversary. It does not feel like it. I am not home.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:02 09:02 09:02 09:02 1.00
1.00 18:14 09:12 09:12 09:07 2.00
1.00 27:23 09:09 09:09 09:08 3.00
1.00 36:24 09:01 09:01 09:06 4.00
1.00 45:25 09:01 09:01 09:05 5.00
1.00 54:20 08:55 08:55 09:03 6.00
1.00 63:18 08:58 08:58 09:03 7.00
0.17 64:42 01:24 08:14 09:01 7.17

4.7mi, 43:18, 20 MAR 14, Kabul, Afghanistan

Today is day 118 of the campaign.

iThink:
Maritime, "Pearl"

WX at 6 AM (10) Mar 20 62 (17) 33 (1) 29.97 (1015) NNE 7 RH 33

Odometer 13B: 215.0mi

Z3. Average/max heart rate = 153/162

I didn't feel that great today. I could think of two reasons, one that I got 5 hours of somewhat fitful sleep last night, and that the accumulated work of this past week is starting to catch up. I decided to take today as a recovery day of just under 5 easy miles. This was probably a zone 3 run, not recovery in the full sense, but certainly not as hard as I ran last night.

The other factor is running during the day when it's warmer, which was deliberate. I did it so I can start getting used to the heat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:03 09:03 09:03 09:03 1.00
1.00 18:20 09:17 09:17 09:10 2.00
1.00 27:38 09:18 09:18 09:13 3.00
1.00 36:53 09:15 09:15 09:13 4.00
0.70 43:18 06:25 09:10 09:13 4.70

3.8mi, 32:54, 19 MAR 14, Kabul, Afghanistan

Today is day 117 of the campaign.

iThink:
New Model Army, "Bloodsports"

WX at 10 AM (14) Mar 19 57 (14) 21 (-6) 30.15 (1021) NNW 2 RH 24

Odometer 14A: 54.6mi

Z3 high-Z4. Average/max heart rate = 160/167

Today was going to be a short one because today's workpace was pretty stupid crazy. I didn't know what to expect, except this was the first run I've done at night since getting here. I could smell some of the smoke I normally associate with Kabul in the winter, so it was good that I went when I did. Ordinarily I'd hit the erg at night, but the weather was good, and I was in the mood to run instead, and it wasn't dreadmill time either.

Surprisingly, I felt pretty good, although some of that might be going less than 6mi this time.

But hey, most negative splits.  Really negative splits at the end!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:45 08:45 08:45 08:45 1.00
1.00 17:39 08:54 08:54 08:49 2.00
1.00 26:10 08:31 08:31 08:43 3.00
0.80 32:54 06:44 08:25 08:39 3.80

6.1mi, 52:57, 18 MAR 14, Kabul, Afghanistan

Today is day 116 of the campaign.

iThink:
Bear McCreary, "Storming New Caprica"
The Bats, "Courage"

WX at 5 AM (9) Mar 18 57 (14) 19 (-7) 30.24 (1024) NW 6 RH 22

Odometer 13B: 209.3mi

Z4. Average/max heart rate = 165/173

I felt like going for a run given today's weather - it's starting to warm up and the days of good running weather will start giving way to heat. I decided to get in at least 5, but ended up seeing if I was good for 6. I think I was up until about the 5-mile mark, when my legs really started getting tired. My knees hurt too, but the surface here is mostly concrete so it's hard on the joints. As much as I dislike running on treadmills, it was easier on the joints, and as a result, I'll probably go for the double shot of Celebrex this afternoon.

Of course, the jackrabbit start in the first mile probably wasn't the best of ideas either, but I was trying to keep up with someone else, who as it turns out, is generally faster than me. Oh well. I have a little under 9 months left. This tour is going inexorably, but it will end one way or the other.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 07:54 07:54 07:54 07:54 1.00
1.00 16:27 08:33 08:33 08:13 2.00
1.00 25:12 08:45 08:45 08:24 3.00
1.00 34:06 08:54 08:54 08:31 4.00
1.00 43:09 09:03 09:03 08:38 5.00
1.10 52:57 09:48 08:55 08:41 6.10

10,000m on Concept2 Model D, 44:24.6, 16 MAR 14, Kabul, Afghanistan

Today is day 114 of the campaign.

iThink: None.

WX at 11 AM (15) Mar 16     42 (6)     41 (5)     30.18 (1022)     ESE 5     rain showers; mist RH 93

Odometer 14A: 49.8mi

Z3.  Average/max heart rate = 159/166

It's been raining more or less nonstop the last three days - either in liquid or frozen form.  No running as a result - while I enjoy running in the rain, I don't enjoy running in really cold rain.  I also don't enjoy running in the rain when I'm away from home.

That said, I decided to take today's workout a little more deliberately, and tried to hold at about anaerobic threshold pace - which adjusted for altitude, was about 160bpm.  I was good up until about the last 2000m, when it started climbing up to a bit more, and peaked at about 165-166 before I decided to back it off the last 500m to finish under 165.

As with yesterday, I was concentrating on three things - heart rate (goal 160), pace (goal faster than 2:15/500m), and overall finishing time (less than 45:00, later 44:30). 

The actual difference in time is kind of sad given the differences in relative effort between yesterday and today, for example.  About one minute.  That is all.  I shouldn't be disappointed since I got in a workout today when I otherwise wouldn't have, but still.

On the other hand, it's the second day in a row I've rowed 10,000, so I guess I should be happy with that.

Splits
Distance:    10000
Time:    44:24.6
Avg/500m:    02:13.2
Drag Factor:    108
Per Mile:    00:07:09

10,000m on Concept2 Model D, 43:51.8, 15 MAR 14, Kabul, Afghanistan

Today is day 113 of the campaign.

iThink:
The Axis of Awesome, "Four Chord Song"
Pentatonix, "Say Something" (no shit.)

WX at 9 AM (13) Mar 15     39 (4)     37 (3)     30.24 (1024)     Variable 3     light rain RH 93

Odometer 14A: 49.6mi

Z4.  Average/max heart rate = 160/169

It snowed last night.  It rained all day today.  I didn't do anything for exercise yesterday, so I needed to get something in.  Today.

Today's workout, however, was focused on two basic goals - row each 1,111m within 5 minutes, and finish in less than 44:00.  I was able to do both, although I was clocking in each 1,111 at about 4:55 each, and I was working progressively harder to get in my 10,000 within 44 minutes.

It felt bad, but not as bad as I thought it might.  It's also the first time I've pulled 10km in a while.

Splits
Distance:    10000
Time:    43:51.8
Avg/500m:    02:11.6
Drag Factor:    117
Per Mile:    00:07:04

6.0mi, 56:18, 13 MAR 14, Kabul, Afghanistan

Today is day 111 of the campaign.

iThink:
Dos Gringos, "Going in for Guns"

WX at 4 AM (8) Mar 13 55 (13) 24 (-4) 30.27 (1025) Variable 1

Odometer 14A: 49.4mi

Z3. Average/max heart rate = 151/161

Another light day at work = easy running, so I decided to wog out 6, mostly so I could just get some junk miles in. That is all. Nothing fast. I started having to work harder around the 5-mile mark, although my legs might be tired after this week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:08 09:08 09:08 09:08 1.00
1.00 18:27 09:19 09:19 09:13 2.00
1.00 27:53 09:26 09:26 09:18 3.00
1.00 37:21 09:28 09:28 09:20 4.00
1.00 46:47 09:26 09:26 09:21 5.00
1.00 56:18 09:31 09:31 09:23 6.00

6.04mi, 52:09, 12 MAR 14, Kabul, Afghanistan

Today is day 110 of the campaign.

iThink:
Tommy Keene, "Running For Your Life"

WX at 6 AM (10) Mar 12 53 (12) 21 (-6) 30.21 (1023) Variable 6 RH 27

Odometer 13B: 203.2mi

Z3 high-Z4. Average/max heart rate = 162/170

Today felt on/off, but I took yesterday off because work got stupid real fast. I fucking loathe the wanton use of statistics. Anyone who thinks you can just manufacture statistics is fucking full of shit. Most of yesterday afternoon and evening was spent grinding statistics on almost no notice, which really put me on the fucking rag.  I got them together, but I challenge anyone who thinks they can do it to do so.  As fast as they think they can get it.

Today was going to be at least 5 given the glorious weather, but parts of this also turned into a catharsis run. As much of one as I can do at 6,000 feet.

I also got to see the Canadian flag-lowering ceremony at HQ ISAF, and thought as I was part of the audience, that I was watching something noteworthy, even historic.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:40 08:40 08:40 08:40 1.00
1.00 17:11 08:31 08:31 08:35 2.00
1.00 25:46 08:35 08:35 08:35 3.00
1.00 34:25 08:39 08:39 08:36 4.00
1.00 43:02 08:37 08:37 08:36 5.00
1.04 52:09 09:07 08:46 08:38 6.04

7.87mi, 70:21, 10 MAR 14, Kabul, Afghanistan

Today is day 108 of the campaign.

iThink:
Neil Young and Pearl Jam, "Rockin' in the Free World" (Toronto, 2011)

WX at 7 AM (11) Mar 10 46 (8) 14 (-10) 30.00 (1016) NNE 8 RH 26

Odometer 14A: 43.4mi

Z4. Average/max heart rate = 162/169

I've had today's iThink on infinite repeat today at work, if only because I have to get into the right mood to write about my current duties and current environment. Also, today's iThink is quite possibly the flat out angriest song I know, short of Metallica's "St. Anger."

I was thinking about rowing today, but realized it would've been criminal not to run with today's weather. I literally could not ask for better running weather than this, and I was going to make it worthwhile.

I'd returned to my old advice from my days of running high school cross-country - when you're building strength and endurance, the trick was to run "just slightly uncomfortable." I ran aerobic for the first two laps (about 0.85mi each), and then decided to pick it up to just slightly uncomfortable, or right around where I felt like I was going at anaerobic threshold pace/relative effort. But it was worth it, if the negative splits are any indicator.  I was running out of gas on the last lap, though.  Longest run I've done while I've been here.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 09:18 09:18 1.00
1.00 18:19 09:01 09:01 09:09 2.00
1.00 27:13 08:54 08:54 09:04 3.00
1.00 36:06 08:53 08:53 09:01 4.00
1.00 44:57 08:51 08:51 08:59 5.00
1.00 53:46 08:49 08:49 08:58 6.00
1.00 62:35 08:49 08:49 08:56 7.00
0.87 70:21 07:46 08:56 08:56 7.87

5.2mi, 47:43, 9 MAR 14, Kabul, Afghanistan

Today is day 107 of the campaign.

iThink:
Gunther and the Sunshine Girls, "Touch Me"

WX at 8 AM (12) Mar 09 50 (10) 28 (-2) 30.00 (1016) WSW 6 thunder in the vicinity RH 42

Odometer 13B: 197.2mi

Z3. Average/max heart rate = 157/162

I wasn't sure how hard I was going to go, but not very hard. I was looking for five miles of easy wogging. It wasn't recovery, but it definitely wasn't going to be hard. My benchmark was holding heart rate below 160, which I did most of the way.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:10 09:10 09:10 09:10 1.00
1.00 18:22 09:12 09:12 09:11 2.00
1.00 27:30 09:08 09:08 09:10 3.00
1.00 36:45 09:15 09:15 09:11 4.00
1.20 47:43 10:58 09:08 09:11 5.20

8,000m on Concept2 Model D, 35:12.2, 8 MAR 14, Kabul, Afghanistan

Today is day 106 of the campaign.

iThink:
Aly & AJ, "Out of the Blue"

WX at      9 AM (14) Mar 08     48 (9)     35 (2)     30.18 (1022)     N 7 RH 61

Odometer 14A: 35.6mi

Z4.  Average/max heart rate = 161/173

Not sure how I was going to feel - the usual hard start with rough transition led to a pretty singular focus to trying to beat a certain time based on projected finishing time.  Originally it started at 35:30, then dropped to 35:20, and by the end, I was holding 35:12, although I was running well into red zone to do it.  I guess it's gratifying to be able to finish at 1:59/500m that way, but that's nowhere near the actual average pace, which was much slower.

Not bad, but not great, although I guess I could claim yesterday's 10km as an extenuating factor.

Splits
Distance:    8000
Time:    35:12.2
Avg/500m:    02:12.0
Drag Factor:    107
Per Mile:    00:07:05

6.2mi, 53:04, 7 MAR 14, Kabul, Afghanistan

Today is day 105 of the campaign.

iThink:
Carly Rae Jepsen, "Call Me Maybe"
MxPx, "I Will Follow"

WX at 5 AM (10) Mar 07 53 (12) 32 (0) 30.18 (1022) NE 6 RH 43

Odometer 13B: 192.0mi

Z4. Average/max heart rate = 167/178

I wasn't sure how I'd feel about today, but I was suckered out by running ahead and behind two other runners and my usual competitiveness kicked in. Once they had finished their runs, I resumed a more reasonable pace for what I thought I was going to do. At first I was only thinking of going for 5, but given that I might be able to get in almost exactly 10km, I decided to go for the 6.2, which I did.

I felt surprisingly (or not, given normal trends) better around the 4 mile mark,  and that was okay up until the last mile or so, which started to suck.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:24 08:24 08:24 08:24 1.00
1.00 16:45 08:21 08:21 08:22 2.00
1.00 25:12 08:27 08:27 08:24 3.00
1.00 33:55 08:43 08:43 08:29 4.00
1.00 42:37 08:42 08:42 08:31 5.00
1.00 51:23 08:46 08:46 08:34 6.00
0.20 53:04 01:41 08:25 08:34 6.20

3.41mi, 30:39, 6 MAR 14, Kabul, Afghanistan

Today is day 104 of the campaign.

iThink:
Game Theory, "24"
The Cure, "Out of Mind"

WX at 3 AM (8) Mar 06 50 (10) 23 (-5) 30.18 (1022) NNW 9 RH 34

Odometer 14A: 35.3mi

Z3-Z4. Average/max heart rate = 160/174

Today was supposed to be easier than what I ran, but I'm also backed up to a time hack in about 20 minutes from now, so I had to move out smartly. Not too smartly, though, since today was supposed to be somewhat of a recovery day from yesterday's grit-a-thon. Distance yes, relative effort maybe.

I'm also trying to think of what caused my musical flashback to when I was 18, specifically right as I was starting my freshman year at Hopkins, when I bought Game Theory's Real Nighttime and the Cure 4-EP Integration set, with all the hopes and insecurities I held at that age and day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:55 08:55 08:55 08:55 1.00
1.00 17:58 09:03 09:03 08:59 2.00
1.00 27:02 09:04 09:04 09:01 3.00
0.41 30:39 03:37 08:49 08:59 3.41

6.57mi, 61:44, 5 MAR 14, Kabul, Afghanistan

Today is day 103 of the campaign.

iThink:
The Loud Family, "Last Honest Face"
Better than Ezra, "In The Blood"

WX at 3 AM (8) Mar 05 48 (9) 26 (-3) 30.18 (1022) N 5 RH 42

Odometer 13B: 185.8mi

Z3. Average/max heart rate = 161/171

I've had a relapse of the head cold I had when I came here, albeit not as bad. I felt like crap but I couldn't pass up a run with weather like this, so I went long and slow. Emphasis on slow as there was some gritting out at the end.

I'll probably pay for this run but I needed to make up for the last week of relative inactivity.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:02 09:02 09:02 09:02 1.00
1.00 18:18 09:16 09:16 09:09 2.00
1.00 27:38 09:20 09:20 09:13 3.00
1.00 37:12 09:34 09:34 09:18 4.00
1.00 46:37 09:25 09:25 09:19 5.00
1.00 56:16 09:39 09:39 09:23 6.00
0.57 61:44 05:28 09:35 09:24 6.57

8,000m on Concept2 Model D, 35:35.4, 3 MAR 14, Kabul, Afghanistan

Today is day 101 of the campaign.

iThink:
The Smiths, "How Soon Is Now?"

WX at      35 (2)     33 (1)     30.06 (1018)     E 5     light rain; mist

Odometer 13B: 179.2mi

Z3-Z4.  Average/max heart rate = 159/171

It is most definitely not light rain or mist.  It's giant hairy snowflakes coming down that were raindrops that froze.

I have a milder version of the head cold I had earlier when I got into theater.  It's not killing me as badly as the first one did, but I don't feel great.  I felt better after erging out 8,000m, but I was pretty controlled as to level of effort as I didn't want to go anaerobic.  I just couldn't afford another day off, partly for physical reasons, partly for mental ones.

After the last few days, I wasn't up to it and I am still pretty beat.

Splits
Distance:    8000
Time:    35:35.4
Avg/500m:    02:13.5
Drag Factor:    100
Per Mile:    00:07:10