5.61mi, 52:04, 30 DEC 15, Springfield, Virginia

iThink:
The Moonbabies, "Take Me To The Ballroom"
Autopilot Off, "Make A Sound"

WX at 09:58 Calm 9.00 Mostly Cloudy BKN008 51 50 95% NA NA 30.26 1025.0

Odometer 15C: 19.0mi

Z3-Z4. Average/max heart rate = 155/174

Not intended to be a particularly fast run, but it was quicker than I expected for a day when my legs didn't feel great and I wasn't particularly motivated to do anything other than just fucking get at it. So I did.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:27 09:27 09:27 09:27 1.00
1.00 18:44 09:17 09:17 09:22 2.00
1.00 28:18 09:34 09:34 09:26 3.00
1.00 37:20 09:01 09:01 09:20 4.00
1.00 46:22 09:03 09:03 09:16 5.00
0.61 52:04 05:42 09:21 09:17 5.61

10,000m on Concept2 Model D, 43:15.2, 29 DEC 15, Springfield, Virginia

iThink:
Porter Robinson, "Language" (Alex H Remix)
Alex Lifeson's guitar solo from "The Analog Kid" to finish

WX at 10:58    SW 1    10.00    Overcast    OVC006    47    44             91%    NA    NA    29.98    1015.6           

Odometer 14B: 410.1mi

Z4-Z5 finish.  Average/max heart rate = 154/177

I decided to erg because it was drizzling outside and I didn't feel like going out - and because I figured I'd be better off working power, which a drag factor of 140 will do.

I may gear back the drag factor in about a week, depending on how I feel.

Splits
Distance:    10000
Time:    43:15.2
Avg/500m:    02:09.8
Drag Factor:    140
Per Mile:    00:06:58

6.21mi, 60:41, 26 DEC 15, Springfield, Virginia

iThink:
Iron Maiden, "Loneliness of the Long Distance Runner"

WX at 09:58 Vrbl 2 10.00 Overcast SCT011 OVC020 55 54 94% NA NA 30.42 1030.4 0.01

Odometer 15B: 254.2mi

Z. Average/max heart rate = 154/172

Today's run was slow and unimpressive, but I needed to get one in after yesterday's Do Nothing But Eat Day. My legs are surprisingly tired two days after cranking on the erg.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:37 09:37 09:37 09:37 1.00
1.00 19:04 09:28 09:28 09:32 2.00
1.00 29:07 10:02 10:02 09:42 3.00
1.00 38:38 09:31 09:31 09:39 4.00
1.00 48:35 09:57 09:57 09:43 5.00
1.00 58:35 10:00 10:00 09:46 6.00
0.21 60:41 02:06 10:01 09:46 6.21

10,000m on Concept2 Model D, 43:12.5, 24 DEC 15, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
The Thompson Twins, "Lies"

WX at     12:58    Vrbl 3    10.00    A Few Clouds    FEW120    69    65     69    64    88%    NA    NA    30.00    1016.2   

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 153/171

I was going to run, but I need to get the Younger out and running, so I rowed instead.  I was playing around with higher drag factors, and I could feel it in the lower back, but I think this'll work better as something to build power and endurance at once.

Splits
Distance:    10000
Time:    43:12.5
Avg/500m:    02:09.6
Drag Factor:    140
Per Mile:    00:06:57

8,000m on Concept2 Model D, 34:36.8, 22 DEC 15, Springfield, Virginia

iThink:
Karine Polwart, "A New England"

WX at 08:58    W 9    8.00    Light Rain    OVC005    54    52             94%    NA    NA    30.00    1016.2    0.02       

Odometer 14B: 410.1mi

Z4-Z5 finish.  Average/max heart rate = 154/174

My knees hurt going up stairs, a consequence of this weekend's run.  I also need to switch it up based on the advice I got from a physical therapist.

At least I got something in today, which was very much in danger of being a Do Nothing But Eat Day.

Splits
Distance:    8000
Time:    34:36.8
Avg/500m:    02:09.8
Drag Factor:    137
Per Mile:    00:06:58

3.02mi, 31:52, 21 DEC 15, Springfield, Virginia

iThink:
Seven Lions, "Don't Leave"
A Day to Remember, "All I Want"

WX at 06:58 E 3 10.00 Fair CLR 39 29 41 34 68% NA NA 30.34 1027.8

Odometer 15B: 248.0mi

Z3 high-Z4. Average/max heart rate = 146/162

Today was horrifically slow, which I guess is to be expected after the Saturday death slog. Still, I needed to get back at it, so I did, no matter how bad I felt. I didn't feel bad, but I sure as hell didn't feel good.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:58 10:58 10:58 10:58 1.00
1.00 21:36 10:38 10:38 10:48 2.00
1.02 31:52 10:16 10:04 10:33 3.02

12.28mi, 1:56:24, 19 DEC 15, Springfield, Virginia

iThink:
Mark Knopfler, "Metroland"
Touché Amoré, "Home Away From Here"
Iron Maiden, "Loneliness of the Long Distance Runner"

WX at 10:58 S 9 10.00 Partly Cloudy SCT070 40 15 37% 34 NA 30.26 1025.1
WX at 09:58 SW 9 10.00 Fair CLR 38 14 38% 32 NA 30.26 1025.1

Odometer 15C: 13.4mi

Z4. Average/max heart rate = 159/174

I wasn't sure I was meaning to run today as I didnt' feel very motivated to do so, but once I was out there, I figured I'd do a long run since it's the weekend.

I'll pay for this later this weekend, but at least I got something in.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:02 09:02 09:02 09:02 1.00
1.00 0:18:46 09:44 09:44 09:23 2.00
1.00 0:28:40 09:55 09:55 09:33 3.00
1.00 0:38:27 09:47 09:47 09:37 4.00
1.00 0:48:15 09:48 09:48 09:39 5.00
1.00 0:58:12 09:57 09:57 09:42 6.00
1.00 1:07:53 09:41 09:41 09:42 7.00
1.00 1:17:35 09:42 09:42 09:42 8.00
1.00 1:27:04 09:29 09:29 09:40 9.00
1.00 1:36:46 09:42 09:42 09:41 10.00
1.00 1:46:37 09:50 09:50 09:42 11.00
1.00 1:56:24 09:48 09:48 09:42 12.00
0.28 1:58:54 02:30 08:56 09:41 12.28

5,000m on Concept2 Model D, 21:34.7, 17 DEC 15, Springfield, Virginia

iThink: None.

WX at 05:58    NW 1    10.00    Overcast    FEW007 OVC024    46    44             92%    NA    NA    29.95    1014.6  

Odometer 14B: 410.1mi
Odometer 15C: 1.0mi

Z3-Z4.  Average/max heart rate = 151/162

Quick erg followed by easy run with the Younger.  First run for her in a while, so only a mile, but she didn't quit, and she didn't walk.  Progress.

Splits
Distance:    5000
Time:    21:34.7
Avg/500m:    02:09.5
Drag Factor:    133
Per Mile:    00:06:57

14:22 of easy wogging, 1.01mi.

A Dog and His Boy

This film brought back all the unresolved anguish of seven years ago.  I realize I need to be very careful about what I watch lately.

5,000m on Concept2 Model D, 21:13.2, 14 DEC 15, Springfield, Virginia

iThink:
Bill Conti, "Yeager's Triumph"
Supermode, "Tell Me Why"

WX at 05:58    SE 3    4.00    Fog    CLR    50    48             94%    NA    NA    29.92    1013.5     

Odometer 14B: 410.1mi

Z3 with Z5 finish.  Average/max heart rate = 157/180

An unintentional personal record!  I woke up later knowing that I needed the sleep, but I needed to get something so today was not a Do Nothing But Eat Day.  I was thinking I was only holding maybe 2:10/500m, as I was at the start, but by the last 1500m, I was cranking under 2:08/500m and ended up going for an all-out finish, which maxed out at around 1:57/500m at the end - although I was really trying to see if I could get my heart rate up to 180 just to see if I could.

Splits
Distance:    5000
Time:    21:13.2
Avg/500m:    02:07.3
Drag Factor:    134
Per Mile:    00:06:50

What I Need

The gunner hung out of the gunship,
Silhouetted against the jungle below.
His job was simple:
Be a trouble shooter.
Back then he killed gooks for God and country
And it was good.
That was 1968. This is 1988 and
I have no Huey to lean out of, just
Homeless to house, sick to nurse,
Poor to feed, illiterate to teach,
By doing these things, I do God's chores.
Too bad they bore me.
I want my handiwork to buckle and bleed.
Killing time is what I need.

Leo Boyd

10.30mi, 95:17, 12 DEC 15, Annandale, Virginia

iThink:
Iron Maiden, "Loneliness of the Long Distance Runner"
Iron Maiden, "Aces High"
Supermode, "Tell Me Why"
Nikola Tomic, main theme from the old Amiga video game Capital Punishment

WX at 07:58 Calm 9.00 A Few Clouds FEW085 42 40 95% NA NA 30.14 1021.0
WX at 06:58 Calm 3.00 Fog/Mist CLR 41 39 93% NA NA 30.14 1021.0

Odometer 15B: 245.0mi

Z4, Z5 finish. Average/max heart rate = 158/179

Today marked a lot of women running in holiday-themed spandex on the trail. I can't complain. When I run past women in spandex, I run faster. I'm a guy.

Hard finish, trying to hold below 9:00/mi. Today's start was very rough and I wasn't warmed up until almost the halfway mark.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:32 09:32 09:32 09:32 1.00
1.00 0:19:35 10:02 10:02 09:47 2.00
1.00 0:29:19 09:44 09:44 09:46 3.00
1.00 0:38:42 09:23 09:23 09:40 4.00
1.00 0:47:49 09:07 09:07 09:34 5.00
1.00 0:56:34 08:45 08:45 09:26 6.00
1.00 1:05:27 08:53 08:53 09:21 7.00
1.00 1:14:33 09:06 09:06 09:19 8.00
1.00 1:23:39 09:06 09:06 09:18 9.00
1.00 1:32:43 09:04 09:04 09:16 10.00
0.30 1:35:17 02:34 08:34 09:15 10.30

6.14mi, 61:16, 10 DEC 15, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Iron Maiden, "The Loneliness of the Long Distance Runner"

WX at 06:58 Calm 5.00 Fog/Mist CLR 36 35 43 35 97% NA NA 30.00 1016.3

Odometer 15B: 234.7mi

Z3. Average/max heart rate = 154/171

My legs are tired, but I was committed to my 666 combo this week - run about 6, erg 10km (about 6.2), run about 6. If I wanted to be really snarky, I'd have to make my runs about 10km so I could claim a .66 aggregate. I guess not.

Not fast, but that wasn't the point today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:16 10:16 10:16 10:16 1.00
1.00 20:16 10:00 10:00 10:08 2.00
1.00 30:38 10:22 10:22 10:13 3.00
1.00 40:10 09:33 09:33 10:03 4.00
1.00 49:45 09:34 09:34 09:57 5.00
1.00 59:43 09:58 09:58 09:57 6.00
0.14 61:16 01:34 11:08 09:59 6.14

I will need this again someday.

I have been there before, and euthanizing a pet seriously fucked me up.

5 Things I Wish You Knew Before Euthanizing

10,000m on Concept2 Model D, 43:16.3, 9 DEC 15, Springfield, Virginia

iThink:
The B-52's, "Topaz"

WX at     05:58    Calm    5.00    Fog/Mist    CLR    31    30             94%    NA    NA    30.11    1020.0   

Odometer 14B: 410.1mi

Z4-Z5 finish.  Average/max heart rate = 163/176

Today did not feel particularly great.  I started at about 2:08/500m, but was holding on to about 2:11/500m by the end.  I found I could maintain pace, but I was working harder than I expected to work.  My legs were tired from yesterday's run, although it's also the first workout after over a week of break, and that was probably inopportune.

I was realizing that if I get in 10km each day, I can joke about running 666 this week...


Splits
Distance:    10000
Time:    43:16.3
Avg/500m:    02:09.8
Drag Factor:    137
Per Mile:    00:06:58

6.15mi, 56:16, 8 DEC 15, Springfield, Virginia

iThink:
The B-52s, "Topaz"

WX at 05:58 W 5 10.00 Fair CLR 35 31 85% 31 NA 30.13 1020.7

Odometer 15B: 228.5mi

Z4. Average/max heart rate = 160/178

Good run, quicker-feeling start that soon passed as soon as I was going uphill. Seriously, though, taking a over a week off was probably too long.

I've also started commuting in via multi-modal, so I'm not just driving straight from home to work. I actually think that'll make a minor different in my lard percentage.

This morning's iThink was a throwback to the summer of 1993, when it was the first song on a 90-minute tape to get me through that summer, which was spent entirely away from home.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:11 09:11 09:11 09:11 1.00
1.00 18:17 09:06 09:06 09:08 2.00
1.00 27:37 09:20 09:20 09:12 3.00
1.00 36:26 08:49 08:49 09:07 4.00
1.00 45:34 09:08 09:08 09:07 5.00
1.00 54:52 09:18 09:18 09:09 6.00
0.15 56:16 01:24 09:23 09:09 6.15

15,000m on Concept2 Model D, 66:13.0, 29 NOV 15, Springfield, Virginia

iThink: none.

WX at     09:58    NE 5    10.00    Light Rain    OVC009    49    47             92%    47    NA    30.23    1024.0    0.02    0.07   

Odometer 14B: 410.1mi

Z3 with Z4 finish.  Average/max heart rate = 149/170

It's been months (as in May) since I did my last 15,000, so I wasn't sure how I was going to feel about it.  Turns out I busted out a PR by about 40 seconds.  Progress!

Splits
Distance:    15000
Time:    1:06:13.0
Avg/500m:    02:12.4
Drag Factor:    137
Per Mile:    00:07:06

5.63mi, 55:29, 28 NOV 15, Springfield, Virginia

iThink:
The Cure, "A Forest"
The Offspring, "Way Down The Line"

WX at 11:58 SE 3 10.00 Fair CLR 64 52 64% NA NA 30.18 1022.3

Odometer 15B: 222.4mi

Z3 high. Average/max heart rate = 155/171

I didn't feel great, and had a splitting headache, and was hoping that a run would get rid of it. It did, so I guess it was a good thing. It also checks off doing at least something during the day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:08 10:08 10:08 10:08 1.00
1.00 20:04 09:56 09:56 10:02 2.00
1.00 29:59 09:55 09:55 10:00 3.00
1.00 39:25 09:26 09:26 09:51 4.00
1.00 49:04 09:38 09:38 09:49 5.00
0.63 55:29 06:25 10:11 09:51 5.63

11.56mi, 1:54:11, 26 NOV 15, Springfield, Virginia

iThink:
The Connells, "Fun & Games"
Iron Maiden, "Loneliness of the Long Distance Runner"

WX at 10:58 SE 2 10.00 Fair CLR 56 44 64% NA NA 30.78 1042.7
WX at 09:58 Calm 10.00 Fair CLR 51 41 70% NA NA 30.79 1043.0

Odometer 15B: 216.8mi

Z3 high-Z4. Average/max heart rate = 153/166

Today is Thanksgiving. I know I'm going to eat a lot, so I decided to get a head start on the penance. I felt pretty rough starting up (mile 2, ugh), but by mile 5 I felt a lot better, as the megative splits started to show.

It's rare that I get a song stuck in the iThink queue for an hour, but that was the case this morning. The weather was as good as it gets. Scenery was good too.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:48 09:48 09:48 09:48 1.00
1.00 0:20:19 10:31 10:31 10:10 2.00
1.00 0:30:28 10:09 10:09 10:09 3.00
1.00 0:40:34 10:06 10:06 10:08 4.00
1.00 0:50:37 10:04 10:04 10:07 5.00
1.00 1:00:23 09:45 09:45 10:04 6.00
1.00 1:09:54 09:31 09:31 09:59 7.00
1.00 1:19:34 09:40 09:40 09:57 8.00
1.00 1:29:28 09:54 09:54 09:56 9.00
1.00 1:39:06 09:38 09:38 09:55 10.00
1.00 1:48:36 09:29 09:29 09:52 11.00
0.56 1:54:11 05:35 09:58 09:53 11.56

10,000m on Concept2 Model D, 44:08.4, 25 NOV 15, Springfield, Virginia

iThink:
The Left Banke, "Walk Away Reneé"

WX at 06:58    Calm    10.00    Fair    CLR    30    27     31    29    91%    NA    NA    30.64    1038.0           

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 149/162

Easy erg as I didn't want to work very hard, and it was cold outside, and my left achilles tendon is irritated, so erg it is.  This was surprisingly easier than I thought it would be for that speed.

Splits
Distance:    10000
Time:    44:08.4
Avg/500m:    02:12.4
Drag Factor:    137
Per Mile:    00:07:06

4.4mi, 46:42, 23 NOV 15, Springfield, Virginia

iThink:
Bad Religion, "Ten in 2010"
Iron Maiden, "Aces High"

WX at 05:58 NW 9 10.00 Fair CLR 31 16 53% 23 NA 30.14 1021.0

Odometer 15B: 205.2mi

Z3 low. Average/max heart rate = 143/164

I woke up intending on doing something more ambitious than I did, but the stinging of my left achilles tendon suggested otherwise. I decided to go easy and then stretch both calves after the run. No use in getting hurt so bad I can't run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:57 10:57 10:57 10:57 1.00
1.00 22:01 11:04 11:04 11:01 2.00
1.00 31:53 09:52 09:52 10:38 3.00
1.00 42:31 10:37 10:37 10:38 4.00
0.40 46:42 04:11 10:27 10:37 4.40

8.33mi, time indeterminate, 21 NOV 15, Springfield, Virginia

iThink:
Mason Daring, "Spider"

WX at 06:58 Calm 10.00 Fair CLR 29 26 32 28 90% NA NA 30.26 1025.1

Odometer 15B: 200.8mi

Z3. Average/max heart rate = no reading

My GPS crapped out about two miles into the run, so I had to digitally map the run out and back. I was tired, but was glad I did this as I have a bad cold tht I was trying to blow out. It's getting there, but slowly.

No splits.

10,000m on Concept2 Model D, 43:15.8, 19 NOV 15, Springfield, Virginia

iThink:
The Moonbabies, "Take Me to the Ballroom"
Rush, "The Analog Kid"

WX at     04:58    SE 3    10.00    Light Rain    FEW029 OVC036    62    57             86%    NA    NA    30.11    1019.9       

Odometer 15A: 195.9mi

Z4.  Average/max heart rate = 156/169

Prior to another run with the Younger, I needed to get in a proper 10,000 on the erg first.  So I did.  I didn't sleep for shit last night, but at least I got in 10km.  I had to get this in to stave off the full-up throwback to the bad old days of 2009.  One of my triggers from that period fired yesterday and last night fucking sucked monkey balls.  Flat out.  Apart from picking up the Cancer Sticks(tm) again, which is an expensive and rather lethal habit, or trying to medicate with low-grade or high-grade alcohol, I needed to get this in.  Badly.

1.91mi of easy wogging, teaching the Younger about disciplined, controlled pacing in endurance work.

Splits
Distance:    10000
Time:    43:15.8
Avg/500m:    02:09.8
Drag Factor:    137
Per Mile:    00:06:58

4.11mi, 41:25, 18 NOV 15, Springfield, Virginia

iThink:
U2, "I Will Follow"
Group 87, "Postcard From The Volcano"
Scott Cossu and Eugene Friesen, "Sanibel"

WX at 05:58 N 1 10.00 Mostly Cloudy BKN028 BKN045 48 43 83% NA NA 30.40 NA

Odometer 15B: 192.4mi

Z3. Average/max heart rate = 145/161

I felt like total trash today. It also turned into a "chicken out" day but I decided to grind it out beyond the two mile mark, which was good. I'm still tired.

I have no explanation for the 80s assault on today's iThink, especially the Group 87 song.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:40 10:40 10:40 10:40 1.00
1.00 20:49 10:09 10:09 10:24 2.00
1.00 30:58 10:09 10:09 10:19 3.00
1.00 40:19 09:22 09:22 10:05 4.00
0.11 41:25 01:05 09:54 10:05 4.11

8,000m on Concept2 Model D, 34:14.2, 17 NOV 15, Springfield, Virginia

iThink:
Juliana Hatfield, "Girl in Old Blue Volvo Disowns Self"
A Day to Remember, "All I Want"
Björk, "New World"

WX at 04:58    Calm    10.00    Mostly Cloudy    BKN200    39    36             88%    NA    NA    30.33    1027.4           

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 158/174

The first 2,000m was the hardest, fastest 2km split I have done in almost a decade.  For some reason I started out going 2:07/500m, then just started speeding up until I was cranking about 1:55/500m at the first 2km split.

The remainder was done in slightly less frenetic fashion, but it didn't stop me from a similar finish at the end.  My target time was 34:30 for the most part after initial start, but I found that I was good for more than that.  I also took yesterday off and it's been a while since I've been on the erg.  If my long runs are any indicator, my endurance is fine and against all odds, I appear to be getting stronger.

1.6mi of wogging afterwards, Zone 1 (130/148) with the Younger, who needs endurance work and I'm trying to get her to run.  Pacing will come.

Splits
Distance:    8000
Time:    34:14.2
Avg/500m:    02:08.4
Drag Factor:    137
Per Mile:    00:06:53

10.76mi, 102:30, 15 NOV 15, Springfield, Virginia

iThink:
Z. Randall Stroope, "Homeland"
Iron Maiden, "The Loneliness of the Long-Distance Runner"
Chris Stamey, "Universe-sized Arms"

WX at 13:58 SW 6 10.00 Fair CLR 64 29 26% NA NA 30.31 1026.7
WX at 14:58 Vrbl 5 10.00 Fair CLR 66 29 25% NA NA 30.30 1026.4

Odometer 15B: 188.3mi

Z4. Average/max heart rate = 158/174

Another run of middling intensity. I didn't want to kill myself, but I didn't want to take this at marathon pace either. I think the discretion I took at the earlier part of the run was good at the end since this didn't turn into a grit festival - and the weather was certainly pleasant. It's rare that I can get in a run in t-shirt and shorts in mid-November, so I took it. I desperately needed it as I was starting to go stir crazy for a variety of reasons.

Pacing-wise, this was a pretty tidy run. I was actually pretty happy about that.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:37 09:37 09:37 09:37 1.00
1.00 0:19:26 09:50 09:50 09:43 2.00
1.00 0:29:11 09:45 09:45 09:44 3.00
1.00 0:38:24 09:13 09:13 09:36 4.00
1.00 0:47:45 09:21 09:21 09:33 5.00
1.00 0:56:58 09:13 09:13 09:30 6.00
1.00 1:06:09 09:11 09:11 09:27 7.00
1.00 1:16:18 10:09 10:09 09:32 8.00
1.00 1:25:47 09:29 09:29 09:32 9.00
1.00 1:35:08 09:21 09:21 09:31 10.00
0.76 1:42:30 07:22 09:41 09:32 10.76

3.01mi, 31:05, 12 NOV 15, Springfield, Virginia

iThink:
Chris Stamey, "Universe-sized Arms"

WX at 05:58 Calm 9.00 A Few Clouds FEW190 45 44 95% NA NA 29.91 1013.2

Odometer 15A: 454.5mi

Z3. Average/max heart rate = 146/159

Recovery run after yesterday. I was definitely feeling it in the quads. Slow start and weak uphills, but at least I was stretched out by the end.

Negative splits throughout is a good sign, that's for sure.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:49 10:49 10:49 10:49 1.00
1.00 20:58 10:08 10:08 10:29 2.00
1.01 31:05 10:07 10:01 10:20 3.01

Jesus titty fucking christ

GODDAMN does two and a half fingers of Jeremiah Weed go down hard...

11.63mi, 1:53.47, 11 NOV 15, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"
Touché Amoré, "Home Away From Here"
Touché Amoré, "Pathfinder"
Bronski Beat, "Smalltown Boy"
One Direction, "What Makes You Beautiful" (no shit.)

WX at 08:58 W 16 G 20 10.00 Fair CLR 57 44 62% NA NA 29.97 1015.2
WX at 09:58 NW 20 G 25 10.00 Fair CLR 59 45 59% NA NA 29.98 1015.5

Odometer 15B: 177.5mi

Z3 high-Z4 low. Average/max heart rate = 156/171

Not quite wogging, but certainly long slow distance. I was not trying to run well into anaerobic threshold, but wanted to do a solid but not brutal long run. The weather was a bit breezy, but otherwise it was as good as it gets. Mission accomplished.

I have no idea what prompted the last of the iThink, but rest assured, it didn't stay for very long. Touché Amoré is good for that.  I was also thinking that I've matured because I'm not dismissive of Bronski Beat - whereas when it came out I probably would've rejected it out of hand.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:00 09:00 09:00 09:00 1.00
1.00 0:18:43 09:43 09:43 09:22 2.00
1.00 0:28:29 09:46 09:46 09:30 3.00
1.00 0:38:50 10:21 10:21 09:42 4.00
1.00 0:49:04 10:14 10:14 09:49 5.00
1.00 0:59:38 10:34 10:34 09:56 6.00
1.00 1:09:19 09:41 09:41 09:54 7.00
1.00 1:18:44 09:25 09:25 09:51 8.00
1.00 1:28:44 09:59 09:59 09:52 9.00
1.00 1:38:09 09:26 09:26 09:49 10.00
1.00 1:47:44 09:35 09:35 09:48 11.00
0.63 1:53:47 06:03 09:36 09:47 11.63

An early haiku for Veteran's Day

But where will they take
their grief, those who return from
distant battlefields?

- David Ray

10,000m on Concept2 Model D, 43:30.1, 10 NOV 15, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"
Touché Amoré, "Home Away From Here"
Touché Amoré, "Pathfinder"

WX at     05:58    N 5    7.00    Overcast    OVC004    55    54             95%    NA    NA    30.01    1016.6      

Odometer 14B: 410.1mi

Z3 first half, Z4 second half.  Average/max heart rate = 154/168

I was trying to see how I might feel today, and it wasn't great at first, but I was able to hold down a respectable pace while still remaining below anaerobic threshold in the first half.  The second half was attempting to keep aboutt he same pace without going into zone 5, which I think I was also successful.

It was rainy last night and I didn't feel like going outside.  Also, I don't have to run for a while, so I'll try something different for a bit, except for days where I really do want to go for a long run - but that run will very likely be long slow distance.  Because.

There was some serious mood whiplash going on with today's iThink.  No idea why.


Splits
Distance:    10000
Time:    43:30.1
Avg/500m:    02:10.5
Drag Factor:    133
Per Mile:    00:07:00

4.51mi, 42:19, 9 NOV 15, Springfield, Virginia

iThink:
Touché Amoré, "Whale Belly"

WX at 05:58 Calm 9.00 Fair CLR 31 30 95% NA NA 30.44 1031.2

Odometer 15A: 451.5mi

Z3-Z4. Average/max heart rate = 152/164

I am shocked that I'm getting as much mileage from these shoes as I am, but they're still holding up. Today wasn't slow, but not really fast except for a few bits, mostly downhill.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:38 09:38 09:38 09:38 1.00
1.00 19:12 09:34 09:34 09:36 2.00
1.00 27:55 08:43 08:43 09:18 3.00
1.00 37:19 09:24 09:24 09:20 4.00
0.51 42:19 05:00 09:49 09:23 4.51

5,000m on Concept2 Model D, 21:27.1, 6 NOV 15, Springfield, Virginia

iThink:
Mark Knopfler, "Metroland"

WX at 05:58    Vrbl 3    10.00    Overcast    OVC006    64    63             97%    NA    NA    30.07    1018.6           

Odometer 14B: 410.1mi

Z4.  Max heart rate = 167.

Today was surprisingly strong given how tired I felt.  It could be that I just needed to shock to the system yesterday, as I was feeling pretty beat up after yesterday 10km.  I would've gone that or 8km today, but I started too late, and so, better to do 5km than nothing at all, which seriously crossed my mind.

Splits
Distance:    5000
Time:    21:27.1
Avg/500m:    02:08.7
Drag Factor:    135
Per Mile:    00:06:54

10,000m on Concept2 Model D, 44:07.1, 5 NOV 15, Springfield, Virginia

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

WX at 06:58    E 2    2.00    Fog/Mist    OVC007    59    57             94%    NA    NA    30.27    1025.4   

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 152/168

I didn't feel like running in the rain, so I erged out 10km, trying to stay at or below anaerobic threshold pace.  That lasted about halfway thru the set, then it was going to rise with pace.  Still, better than nothing.

Splits
Distance:    10000
Time:    44:07.1
Avg/500m:    02:12.4
Drag Factor:    126
Per Mile:    00:07:06

Record APFT, 289 points, 4 NOV 15, Fort McNair, DC

iThink:
Touché Amoré, "Home Away from Here"

WX at 09:52 Calm 10.00 A Few Clouds FEW130 62 51 67% NA NA 30.34 1027.6

Odometer 15B: 165.8mi

Z5. Average/max heart rate = no reading

I decided to just get this out of the way. 70 pushups, 77 situps. Not pressed for time, and the pushups were done in just over a minute. The situps closer to about 1:40. I didn't bring my GPS watch, so I didn't have a good notion of pacing. Turns out it was about right, and it was about as consistent as I should expect.

I would note that I've been running about the same speed for the last four years or so. I think if I can get my weight down to about screening weight that I'll get markedly faster, but that's a project for this winter.

My gargantuan two-patty burger and onion ring lunch was not the way to start that diet, however.

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 07:40 07:40 07:40 07:40 1.00
1.00 15:25 07:45 07:45 07:42 2.00

3.0mi, 32:25, 2 NOV 15, Springfield, Virginia

iThink:
Touché Amoré, "Whale Belly"
Touché Amoré, "Home Away From Here"

WX at 05:58 Calm 8.00 Mostly Cloudy BKN190 52 50 94% NA NA 30.07 1018.6

Odometer 15A: 447.0mi

Z2-3. Average/max heart rate = 142/156

Wogging to taper for a PT test. I am heavy, but that's something I'll try to fix this winter. My legs were tired, but this light run was very useful to loosen them up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.00 32:25 32:25 10:48 10:48 3.00

10.24mi, 98:39, 31 OCT 15, Annandale, Virginia

iThink:
Touché Amoré, "Home Away From Here"

WX at 06:58 Calm 8.00 Fair CLR 36 34 93% NA NA 30.22 NA

Odometer 15B: 162.8mi

Z3. Average/max heart rate = 152/167

Holy fuck, did I underestimate snivel gear requirements for this morning. I was okay after three miles, but those first three miles were sporty as shit.

I might not be best served by running 10, but it was too good an opportunity to pass up, and it's done. So there. Last half returning was an exercise to see how close I could run at anaerobic threshold while not blowing it too hard. I thought it worked well - although most of the blood that might've been sent to the skin to vent heat didn't, because it was so cold this morning.

Today's iThink is a song that's about 1 minute, 45 seconds in length.  Yes, it was on infinite repeat just about the entire run.  That's the song I've been using to focus my thoughts at work this week trying to write.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:32 10:32 10:32 10:32 1.00
1.00 20:28 09:56 09:56 10:14 2.00
1.00 30:29 10:01 10:01 10:10 3.00
1.00 40:09 09:40 09:40 10:02 4.00
1.00 49:45 09:37 09:37 09:57 5.00
1.00 59:14 09:29 09:29 09:52 6.00
1.00 68:36 09:22 09:22 09:48 7.00
1.00 77:58 09:21 09:21 09:45 8.00
1.00 87:07 09:09 09:09 09:41 9.00
1.00 96:22 09:15 09:15 09:38 10.00
0.24 98:39 02:17 09:30 09:38 10.24

4.73mi, 42:57, 30 OCT 15, Springfield, Virginia

iThink:
Bjork, "New World"
Bill Conti, "Yeager's Triumph"

WX at 05:58 NW 8 10.00 Fair CLR 51 34 51% NA NA 29.94 1014.2

Odometer 15A: 444.0mi

Z4. Average/max heart rate = 153/171

First run in a few days, or so it feels. In reality, yesterday was a rest day, so that's why it feels so off.

Burning the candle at both ends for work is making me really tired. I didn't really want to run today, but that's why PT is the first thing I have to do so I get it out of the way.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:38 09:38 09:38 09:38 1.00
1.00 19:47 10:09 10:09 09:53 2.00
1.00 29:01 09:14 09:14 09:40 3.00
1.00 38:56 09:56 09:56 09:44 4.00
0.73 42:57 04:01 05:30 09:05 4.73

8,000m on Concept2 Model D, 34:37.2, 28 OCT 15, Springfield, Virginia

iThink:
Thomas the Dank Engine MLG.  Seriously.

WX at 05:58    Vrbl 6    10.00    Overcast    OVC009    59    57             91%    NA    NA    30.11    1019.9    0.01       

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 155/170

Trying to get the Elder up in time to wake up meant I got a later start.
I honestly do not know why today's iThink came to mind.  What the hell.

At least today's erg wasn't too slow, and I was pushing just at reasonable pace without blowing 170 heart rate - although it went up steadily from 160 up to almost 170 at the end.




Splits
Distance:    8000
Time:    34:37.2
Avg/500m:    02:09.8
Drag Factor:    132
Per Mile:    00:06:58

5.41mi, 50:37, 27 OCT 15, Springfield, Virginia

iThink:
The Suicide Denial, "Please Don't Let Me Die Here"

WX at 05:58 Calm 10.00 Overcast OVC190 39 38 94% NA NA 30.46 1031.8

Odometer 15A: 439.2mi

Z3-Z4. Average/max heart rate = 154/175

It wasn't great, but it wasn't bad, even though I overestimated snivel gear for today's run. I felt better going uphill, but I made a point of properly getting ready for a run this morning. In spite of using the snooze on my alarm once.

For some reason, these shoes have gotten more mileage than any other shoes I've had - although I suspect much of the reason are the orthotics that have been in them since about mile 100.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:46 09:46 09:46 09:46 1.00
1.00 18:58 09:12 09:12 09:29 2.00
1.00 28:34 09:37 09:37 09:31 3.00
1.00 37:30 08:55 08:55 09:22 4.00
1.00 47:00 09:30 09:30 09:24 5.00
0.41 50:37 03:37 08:49 09:21 5.41

4.07mi, 39:54, 26 OCT 15, Springfield, Virginia

iThink:
The Offspring, "All I Want"

WX at 05:58 Calm 10.00 Fair CLR 41 39 92% NA NA 30.39 1029.4

Odometer 15B: 152.5mi

Z3. Average/max heart rate = 148/166

I'd hoped for a longer or faster or harder run, but today's run delivered on none of those promises. I also was pressed for time and I didn't get the hour or so of being up to clear my system before getting out the door. I can do it, but every time I run, it's waste effort in some ways.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:54 09:54 09:54 09:54 1.00
1.00 20:04 10:10 10:10 10:02 2.00
1.00 30:13 10:09 10:09 10:04 3.00
1.00 39:18 09:05 09:05 09:50 4.00
0.07 39:54 00:36 08:33 09:48 4.07

10,000m on Concept2 Model D, 44:21.6, 24 OCT 15, Springfield, Virginia

iThink:
Unsensored, opening theme music to Life with Derek.  (yes, really.)

WX at 11:58    Vrbl 1    10.00    Overcast    OVC041    55    46             71%    NA    NA    30.34    1027.8          

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 149/159

Didn't feel like running today, but will still get in pushups and situps later today.  Had to do something, so I thought I'd get in 10,000 on the erg, going at about anaerobic threshold pace.  I ended up breaking that to row under 45, but I also had to stop long enough to police up our crazy dog who also serves as the perimeter alarm.

Splits
Distance:    10000
Time:    44:21.6
Avg/500m:    02:13.1
Drag Factor:    136
Per Mile:    00:07:08

4.04mi, 37:39, 23 OCT 15, Springfield, Virginia

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

WX at 06:58 N 1 10.00 Partly Cloudy SCT060 55 52 92% NA NA 30.20 1023.0

Odometer 15A: 433.8mi

Z4. Average/max heart rate = 157/174

Looking for hills, since I woke up late and didn't have distance to work. Not impressive, but at least better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:35 09:35 09:35 09:35 1.00
1.00 19:08 09:33 09:33 09:34 2.00
1.00 28:39 09:31 09:31 09:33 3.00
1.00 37:20 08:41 08:41 09:20 4.00
0.04 37:39 00:19 08:05 09:19 4.04

5,000m on Concept2 Model D, 22:08.8, 22 OCT 15, Springfield, Virginia

iThink:
Various, but settling eventually on Ultimate Fakebook, "Circus Horrors"

WX at 20:58    Calm    10.00    Fair    CLR    57    54             90%    NA    NA    30.14    1021.0       

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 154/162

Easy, but not recovery pace erg.  Just a short 5km, since I didn't run today.  I did want to do something, but not something so hard that it was going to derail my chance at going for a run tomorrow morning.

Splits
Distance:    5000
Time:    22:08.8
Avg/500m:    02:12.9
Drag Factor:    132
Per Mile:    00:07:08

4.99mi, 45:25, 21 OCT 15, Springfield, Virginia

iThink:
Ultimate Fakebook, "Circus Horrors"

WX at 05:58 Calm 10.00 Fair CLR 40 38 95% NA NA 30.32 1027.1

Odometer 15A: 432.7mi

Z4. Average/max heart rate = 157/179

First day running in a bit, but I deliberately decided to go hard on hills since I really don't want to run intervals, and I'd rather work strength on uphill climbs rather than carving circles around a track or doing repeats somewhere. I have limits to the things I'm willing to do for training.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 18:46 09:29 09:29 09:23 2.00
1.00 27:25 08:39 08:39 09:08 3.00
1.00 36:45 09:20 09:20 09:11 4.00
0.99 45:25 08:40 08:45 09:06 4.99

5,000m on Concept2 Model D, 21:39.9, 19 OCT 15, Springfield, Virginia

iThink:
The Left Banke, "Walk Away Renée"

WX at 05:58    Calm    10.00    Fair    CLR    31    29             93%    NA    NA    30.50    1033.2   

Odometer 14B: 410.1mi

Z3 high-Z4.  Average/max heart rate = 152/164

First erg in a while.  It was close to freezing and I didn't feel like going out in snivel gear, so I decided to erg instead as I woke up late and I was beat from a long drive yesterday.  Not super hard, but not easy, and I'm certainly feeling the soreness from doing pushups and situps in preparation for a PT test in a few weeks.

Splits
Distance:    5000
Time:    21:39.9
Avg/500m:    02:10.0
Drag Factor:    134
Per Mile:    00:06:58

8.34mi, 78:08, 16 OCT 15, Annandale, Virginia

iThink:
Bill Conti, "Breaking the Sound Barrier"
Bill Conti, "Yeager's Triumph"

WX at 05:58 Calm 10.00 Fair CLR 48 46 93% NA NA 30.01 1016.6

Odometer 15B: 156.8mi

Z3-Z4. Average/max heart rate =151/180

First run since Monday. It's been that kind of week. I ran just slightly uncomfortable most of the run, recalling advice I got as a high school cross-country runner. It was a good run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
8.34 78:08 78:08 09:22 09:22 8.34

4.4mi, 53:38, 12 OCT 15, Annandale, Virginia

iThink:
Chris Stamey, "On The Radio (for Ray Davies)"

WX at 05:58 Calm 8.00 Fair CLR 43 42 95% NA NA 29.91 1013.2

Odometer 15A: 427.7mi

Z2-Z3. Average/max heart rate = 121/142

For once, a proper recovery run. My legs were feeling trashed after yesterday's race, as should be expected, so there was no temptation to go hard or fast. The weather was chilly, but pleasant for running once I warmed up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.40 53:38 53:38 12:11 12:11 4.40

10.1mi, 84:26, 11 OCT 15, Washington, District of Columbia

Unofficial results:
10km split was 52:32
gun time: 1:41:07
chip time: 1:24:27
average pace 8:27/mi

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

WX at 07:52 Calm 10.00 Mostly Cloudy FEW008 BKN250 50 44 52 47 80% NA NA 30.06 1017.9

Odometer 15B: 148.4mi

Z4. Average/max heart rate = 165/184

2015 Army-Ten Miler. First time I've ever run it.

Fastest 10-miler I've done in years. I seeded myself at 85:00, but didn't seriously think I was actually going to run it. I also jackrabbitted the start, which didn't help either.

Otherwise, I had an awesome race experience - the Army Ten-Miler is now the third largest race in the United States - I can believe it. The weather was perfect and the scenery was awesome.  Of course, now I feel like a flat tire.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:15 08:15 08:15 08:15 1.00
1.00 16:17 08:02 08:02 08:08 2.00
1.00 24:36 08:19 08:19 08:12 3.00
1.00 33:34 08:58 08:58 08:24 4.00
1.00 41:53 08:19 08:19 08:23 5.00
1.00 50:23 08:29 08:29 08:24 6.00
1.00 58:27 08:04 08:04 08:21 7.00
1.00 66:43 08:16 08:16 08:20 8.00
1.00 75:25 08:41 08:41 08:23 9.00
1.00 83:38 08:13 08:13 08:22 10.00
0.10 84:26 00:48 08:03 08:22 10.10

4.51mi, 45:51, 9 OCT 15, Annandale, Virginia

iThink:
Nerdy Girl, "Hate Me"
A Day to Remember, "City of Ocala"

WX at 05:58 SE 2 6.00 Fog/Mist FEW110 SCT140 57 56 96% NA NA 30.00 1016.2

Odometer 15A: 423.3mi

Z3 low. Average/max heart rate = 142/159

Easy run, last one before Sunday.  The first iThink was a function of wearing an old Nerdy Girl t-shirt that I'd bought in the 1990s.  So there.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.51 45:51 45:51 10:10 10:10 4.51

5.07mi, 47:11, 8 OCT 15, Springfield, Virginia

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

WX at 05:58 Calm 6.00 Fog/Mist CLR 53 52 96% NA NA 30.11 1019.9

Odometer 15B: 143.4mi

Z3 high. Average/max heart rate = 148/169

Not easy but not hard. Still tapering for the Army Ten Miler. Two unanticipated long stops due to traffic lights.

I didn't mean yesterday to be a Do Nothing But Eat Day, but I was fucking tired as balls.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 09:26 09:26 1.00
1.00 19:06 09:40 09:40 09:33 2.00
1.00 27:54 08:48 08:48 09:18 3.00
1.00 37:07 09:13 09:13 09:17 4.00
1.00 46:33 09:26 09:26 09:19 5.00
0.07 47:11 00:38 09:00 09:18 5.07

4.1mi, 40:42, 6 OCT 15, Springfield, Virginia

iThink: Many different ones, but finally settled on...
The Cure, "A Forest"
Bill Conti, "Yeager's Triumph"

WX at 06:58 Vrbl 2 10.00 Fair CLR 47 46 95% NA NA 30.09 1019.3

Odometer 15A: 418.7mi

Z3. Average/max heart rate = 153/170

I am tired because I'm sleeping late, but I need to run. So I only went about four, and tried to avoid hard climbing, which I did for the most part today. Not great, but I felt okay, and that's more important than anything else right now.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:24 10:24 10:24 10:24 1.00
1.00 20:27 10:03 10:03 10:13 2.00
1.00 30:44 10:17 10:17 10:15 3.00
1.00 39:46 09:01 09:01 09:56 4.00
0.10 40:42 00:56 09:23 09:56 4.10

A rarity

It is unusual for me to get fully suited up to run and quit after less than a quarter mile.  I was that exhausted where I recognized I was dipping into reserves that I shouldn't be doing if I'm tapering for a race next weekend.

Man, I am beat.

9.15mi, 84:22, 4 OCT 15, Springfield, Virginia

iThink:
Bill Conti, "Breaking the Sound Barrier"
Bill Conti, "Yeager's Triumph"
A Day to Remember, "City of Ocala"

WX at 12:58 Vrbl 3 10.00 Overcast OVC018 59 53 79% NA NA 30.19 1022.7

Odometer 15A: 414.6mi

Z4. Average/max heart rate = 157/170

I wasn't sure whether I felt like doing a long run, but it being cool and damp made it a lot more likely, and after taking the last two days off, I figured a long run was in order. So I got in about 9, since I didn't want to put in the full 11.5 today, given some other things I wanted to try to get at.

The wildly contrasting third iThink was triggered by my attempt to try to get the Elder up since it was noon, but I realize I don't need to be waking up my kids to the first two words in that song: FUCK YEAH!!!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:00 09:00 09:00 09:00 1.00
1.00 18:30 09:31 09:31 09:15 2.00
1.00 27:38 09:08 09:08 09:13 3.00
1.00 37:10 09:32 09:32 09:18 4.00
1.00 46:28 09:18 09:18 09:18 5.00
1.00 55:47 09:19 09:19 09:18 6.00
1.00 64:56 09:09 09:09 09:17 7.00
1.00 73:38 08:43 08:43 09:12 8.00
1.00 83:07 09:29 09:29 09:14 9.00
0.15 84:22 01:15 08:19 09:13 9.15

7.22mi, 70:10, 1 OCT 15, Fort Leavenworth, Kansas

iThink:
Bill Conti, "Yeager's Triumph"

WX at 06:53 E 7 10.00 Fair CLR 47 42 53 47 83% 44 NA 30.26 1024.3

Odometer 15A: 405.4mi

Z3 high. Average/max heart rate = 151/168

Today was an attempt at a long run. I briefly thought about running a variation of the Teardrop of Suck, just for old times sake, but this time, I decided to do some sightseeing instead and ran along Sheridan Road, on the western edge of the post. It also crests the ridge that overlooks Fort Leavenworth, and on a day like today that was clear and bright, it is worth the vista of the post coming downhill.

I'm noticing some plantar fascitis, which I think orthotics are helping, but I'll stretch that out. I also haven't done the amount of concentrated running that I've done this week, but that's partly because of the opportunities for running here, the weather this week, and the amount I've eaten that requires me to run what I run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:13 10:13 10:13 10:13 1.00
1.00 19:54 09:41 09:41 09:57 2.00
1.00 31:06 11:13 11:13 10:22 3.00
1.00 40:44 09:38 09:38 10:11 4.00
1.00 50:03 09:19 09:19 10:01 5.00
1.00 58:41 08:38 08:38 09:47 6.00
1.00 68:07 09:26 09:26 09:44 7.00
0.22 70:10 02:03 09:20 09:43 7.22

5.53mi, 52:07, 30 SEP 15, Fort Leavenworth, Kansas

iThink:
Bill Conti, "Yeager's Triumph"

WX at 05:53 NE 8 10.00 Fair CLR 51 48 89% NA NA 30.15 1020.9

Odometer 15A: 398.2mi

Z3 high. Average/max heart rate = 151/170

Running weather this morning was as good as it gets. Period. No wind, dry, and cool. I wanted to run more, but I was pressed for time. A shame.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:58 09:58 09:58 09:58 1.00
1.00 19:25 09:27 09:27 09:43 2.00
1.00 28:56 09:30 09:30 09:39 3.00
1.00 38:10 09:14 09:14 09:32 4.00
1.00 47:26 09:17 09:17 09:29 5.00
0.53 52:07 04:41 08:50 09:26 5.53

4.9mi, 48:24.2, 29 SEP 15, Fort Leavenworth, Kansas

iThink:
Chrissy Meyer, instrumental cover of A Day to Remember, "All I Want"

WX at 06:53 N 10 10.00 Partly Cloudy SCT130 65 61 65 61 87% NA NA 30.00 1014.9

Odometer 15A: 392.7mi

Z3 on levels, Z4 high-Z5 on hills. Average/max heart rate = 152/177

I decided to run a modified version of what I used to call the abbreviated Teardrop of Suck, which involves two major hills. The true Teardrop of Suck would've been over 7 miles and I wasn't feeling up to that degree of intensive hill work today.

On level ground, I run pretty comfortably below 9:00/mi. Going up hills, however, is a totally different story, and it bears out in the first three miles. That indicates to me I probably need to start doing leg presses again. Not before the Army Ten Miler later in October, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:06 10:06 10:06 10:06 1.00
1.00 20:33 10:28 10:28 10:17 2.00
1.00 31:09 10:36 10:36 10:23 3.00
1.00 40:11 09:02 09:02 10:03 4.00
0.90 48:24 08:13 09:08 09:53 4.90

5.6mi, 54:08, 28 SEP 15, Fort leavenworth, Kansas

iThink:
Bill Conti, "Breaking the Sound Barrier"

WX at 06:53 S 7 10.00 A Few Clouds FEW200 58 58 62 58 100% NA NA 29.97 1014.2

Odometer 15A: 387.8mi

Z4. Average/max heart rate = 141/176

It is really strange to come back to a place where I used to live, and see how it has changed. Today's start was rough. Really, really, rough.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:53 09:53 09:53 09:53 1.00
1.00 19:48 09:55 09:55 09:54 2.00
1.00 30:14 10:26 10:26 10:05 3.00
1.00 39:36 09:22 09:22 09:54 4.00
1.00 48:35 09:00 09:00 09:43 5.00
0.60 54:08 05:33 09:14 09:40 5.60

12.33mi, 2:00:56, 26 SEP 15, Annandale/Fairfax, Virginia

iThink:
Courage My Love, "Bridges"
Bill Conti, "Yeager's Triumph"

WX at 07:58 Vrbl 2 10.00 Fair CLR 65 54 66 65 68% NA NA 30.31 1026.7

Odometer 15B: 138.3mi

Z3. Average/max heart rate = 151/173

My guideline for this run, which I actually thought was going to be closer to 13 miles, was to run at a pace that still enabled glycogen regenesis later on. That was for the most part the case, and I ran a generally disciplined run that was neither too fast nor too slow. I was very happy to find that I could run almost 9:00/mi at the end, since this is the longest run I've done in a few years.

What I didn't count on was the absence of any water fountains along the way. What I drank before I started is what I finished with at the end. Take the pain. My run was shorter because as it turns out, I made a wrong turn and came off the Cross-County Trail by mistake. First time going that far. That was probably unintentionally prudent.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:36 10:36 10:36 10:36 1.00
1.00 0:20:37 10:01 10:01 10:19 2.00
1.00 0:30:44 10:06 10:06 10:15 3.00
1.00 0:40:38 09:54 09:54 10:10 4.00
1.00 0:50:33 09:54 09:54 10:07 5.00
1.00 1:00:49 10:16 10:16 10:08 6.00
1.00 1:10:22 09:33 09:33 10:03 7.00
1.00 1:20:01 09:39 09:39 10:00 8.00
1.00 1:29:42 09:41 09:41 09:58 9.00
1.00 1:39:19 09:37 09:37 09:56 10.00
1.00 1:48:45 09:26 09:26 09:53 11.00
1.00 1:57:53 09:07 09:07 09:49 12.00
0.33 2:00:56 03:04 09:16 09:49 12.33

3.01mi, 30:23.5, 24 SEP 15, Springfield, Virginia

iThink:
Delerium, "Metaphor"

WX at 05:58 Calm 3.00 Fog/Mist CLR 54 52 94% NA NA 30.23 1024.0

Odometer 15A: 382.2mi

Z3. Average/max heart rate = 144/162

Unlike yesterday, today was a proper recovery run. I had this morning's iThink stuck in my head but couldn't remember its name until I looked it up. Today was an exercise in "run easy but do not wog."

The fact that we're almost at the ass end of September astounds me.  This month has gone by quickly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.01 30:24 30:24 10:06 10:06 3.01

8,000m on Concept2 Model D, 34:10.0, 23 SEP 15, Springfield, Virginia

iThink:
Mark Knopfler, "Metroland"
Bill Conti, "Yeager's Triumph"

WX at     06:58    Vrbl 5    10.00    Fair    CLR    59    55             87%    NA    NA    30.23    1024.0           

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 159/175

I wanted to do something different, mostly in terms of recovery, but once I got on the erg, I had momentum that I didn't expect and most definitely did NOT treat this as a recovery day.  That might be too bright, so I guess I'll see what happens for the rest of the week.  I want to avoid doing any "Do Nothing But Eat Days" this week because I know Saturday and Sunday will very likely be those days this weekend.

Splits
Distance:    8000
Time:    34:10.0
Avg/500m:    02:08.1
Drag Factor:    130
Per Mile:    00:06:52

7.36mi, 68:27, 22 SEP 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"
The Offspring, "All I Want"

WX at 06:58 Vrbl 1 10.00 Mostly Cloudy BKN080 61 58 89% NA NA 30.20 1023.0

Odometer 15A: 379.2mi

Z. Average/max heart rate = 155/174

Harder run than yesterday, but I needed to get back into the groove and so it's time to hit the roads again. I attribute the slowdown in the last split to the last uphill and realizing that I didn't make it to the Younger's bus stop in time before the bus left. Doesn't matter, because she was still at home when I returned.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:34 09:34 09:34 09:34 1.00
1.00 19:16 09:43 09:43 09:38 2.00
1.00 28:50 09:33 09:33 09:37 3.00
1.00 38:04 09:14 09:14 09:31 4.00
1.00 46:55 08:51 08:51 09:23 5.00
1.00 56:19 09:23 09:23 09:23 6.00
1.00 65:06 08:47 08:47 09:18 7.00
0.36 68:27 03:22 09:20 09:18 7.36

7.0mi, 67:08, 21 SEP 15, Washington, District of Columbia

iThink: None.

WX at 21 06:52 NE 10 10.00 Overcast FEW080 BKN130 OVC250 64 50 60% NA NA 30.11 1019.5

Odometer 15A: 379.0mi

Z3 high. Average/max heart rate = 151/168

I had to roll in early for a late-breaking urinalysis. First time I've come up for one in years. I literally don't remember the last time I had to do one since I was a captain. I went for a run in the District as a result, and it wasn't fast, but not slow either. I ran with one of my coworkers, who'd done it before.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:39 09:39 09:39 09:39 1.00
1.00 19:07 09:27 09:27 09:33 2.00
1.00 28:38 09:32 09:32 09:33 3.00
1.00 38:36 09:58 09:58 09:39 4.00
1.00 48:15 09:39 09:39 09:39 5.00
1.00 57:29 09:13 09:13 09:35 6.00
1.00 07:08 09:39 09:39 09:35 7.00

6.13mi, 58:28, 18 SEP 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"

WX at 06:58 Calm 6.00 Fog/Mist CLR 57 55 94% NA NA 30.05 1017.9

Odometer 15A: 371.8mi

Z4. Average/max heart rate = 152/171

I felt pretty good at the end, but that's definitely not how it started. Today was a "I run because I need to, not because I want to." After about three miles, I felt better. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:38 09:38 09:38 09:38 1.00
1.00 19:24 09:45 09:45 09:42 2.00
1.00 29:19 09:56 09:56 09:46 3.00
1.00 38:31 09:11 09:11 09:38 4.00
1.00 47:44 09:13 09:13 09:33 5.00
1.00 57:13 09:29 09:29 09:32 6.00
0.13 58:28 01:15 09:40 09:32 6.13

6.01mi, 60:12, 15 SEP 15, Springfield, Virginia

iThink:
The Lemonheads, "Tenderfoot"
The Connells, "Fun & Games"

WX at 05:58 Calm 10.00 Fair CLR 50 48 94% NA NA 30.32 1027.0

Odometer 15A: 365.7mi

Z3. Average/max heart rate = 145/161

Easy but longer run of 6 today. My goal was to hit exactly 6 today and I was pretty close. That works, although it's all pavement, so maybe not so great for the knees on old shoes. Still, it was hilly, so it wasn't completely recovery, but not so hilly that it turned into a grit festival.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:34 10:34 10:34 10:34 1.00
1.00 21:11 10:38 10:38 10:36 2.00
1.00 31:22 10:11 10:11 10:27 3.00
1.00 40:56 09:34 09:34 10:14 4.00
1.00 50:21 09:25 09:25 10:04 5.00
1.01 60:12 09:51 09:45 10:01 6.01

5.6mi, 52:38, 14 SEP 15, Springfield, Virginia

iThink:
Chrissy Meyer, instrumental cover of A Day to Remember, "All I Want"

WX at 05:58 Calm 10.00 Fair CLR 48 47 95% NA NA 30.11 1019.9

Odometer 15A: 359.7mi

Z4. Average/max heart rate = 150/168

Couldn't pass up a run with today's weather, ever. No chance. The average heart rate was deceptive since I was certainly working a lot harder than I would've guessed at that heart rate.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:42 09:42 09:42 09:42 1.00
1.00 19:18 09:36 09:36 09:39 2.00
1.00 29:14 09:56 09:56 09:45 3.00
1.00 38:00 08:46 08:46 09:30 4.00
1.00 47:12 09:12 09:12 09:26 5.00
0.60 52:38 05:27 09:05 09:24 5.60

5.12mi, 49:09, 12 SEP 15, Springfield, Virginia

iThink:
R.E.M., "Driver 8"
Ludwig van Beethoven, Symphony No. 3 "Eroica," Scherzo-Vivace

WX at 09:58 SE 8 7.00 Light Rain BKN006 BKN011 OVC016 70 68 96% NA NA 29.74 1007.4 0.05

Odometer 15A: 353.1mi

Z3 high. Average/max heart rate = 153/172

Legs were totally toast today. It was raining, so I felt compelled to at least get at it, but if it weren't raining, I don't think I would've gone running today. So there.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 09:29 09:29 1.00
1.00 19:38 10:09 10:09 09:49 2.00
1.00 29:17 09:39 09:39 09:46 3.00
1.00 38:44 09:27 09:27 09:41 4.00
1.00 48:04 09:20 09:20 09:37 5.00
0.12 49:09 01:05 08:59 09:36 5.12

5.12mi, 47:08, 11 SEP 15, Springfield, Virginia

iThink:
A Day To Remember, "City of Ocala"

WX at 05:58 W 5 10.00 Fair CLR 64 59 83% NA NA 29.79 1009.1

Odometer 15A: 348.0mi

Z4. Average/max heart rate = 155/172

In the fourteenth year of the war, I thought about a great many things, but 11 September is a day I always work out, because of what came after the attacks, and it's one of the two days I'll always wear an 82d Airborne Division combat patch, if only because that's the unit to which I was assigned when the attacks actually occurred.

But with today's weather, it would've been a shame not to get a run in today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:21 09:21 09:21 09:21 1.00
1.00 19:04 09:43 09:43 09:32 2.00
1.00 27:41 08:37 08:37 09:14 3.00
1.00 36:44 09:02 09:02 09:11 4.00
1.00 45:59 09:15 09:15 09:12 5.00
0.12 47:08 01:09 09:37 09:12 5.12

4.51mi, 45:17, 9 SEP 15, Springfield, Virginia

iThink:
The Lemonheads, "Tenderfoot"
Rush, "Middletown Dreams"

WX at 05:58 Calm 10.00 A Few Clouds FEW009 71 70 95% NA NA 29.95 1014.5

Odometer 15A: 342.8mi

Z3-Z4. Average/max heart rate = 153/173

Today was humid and generally unpleasant, however only 71F. I needed to get in a run since I didn't do anything yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:04 10:04 10:04 10:04 1.00
1.00 20:21 10:17 10:17 10:10 2.00
1.00 30:31 10:10 10:10 10:10 3.00
1.00 40:24 09:53 09:53 10:06 4.00
0.51 45:17 04:53 09:34 10:02 4.51

9.15mi, 90:19, 7 SEP 15, Springfield, Virginia

iThink:
Ray Conniff, "Seasons in the Sun"
A Day to Remember, "All I Want"

WX at 09:58 Vrbl 6 10.00 Fair CLR 79 68 69% NA 81 30.15 1021.3

Odometer 15B: 125.0mi

Z4. Average/max heart rate = 153/172

Today was not fast, but the weather was pleasant, even if this run wasn't. I like rowing, but rowing makes me slower, or so it seems. Rowing is preferable to doing nothing. Maybe it's just training method. Whatever.

The iThink is because of this video.  No kidding.  And to think I almost gunned for an assignment to Keflavik once...

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:49 09:49 09:49 09:49 1.00
1.00 20:04 10:15 10:15 10:02 2.00
1.00 29:53 09:49 09:49 09:58 3.00
1.00 39:58 10:05 10:05 10:00 4.00
1.00 49:54 09:56 09:56 09:59 5.00
1.00 59:29 09:34 09:34 09:55 6.00
1.00 69:25 09:56 09:56 09:55 7.00
1.00 79:00 09:35 09:35 09:52 8.00
1.00 89:00 10:00 10:00 09:53 9.00
0.15 90:19 01:19 08:46 09:52 9.15

10,000m on Concept2 Model D, 44:04.5, 5 SEP 15, Springfield, Virginia

iThink: none.

WX at 13:58    Vrbl 2    10.00    Mostly Cloudy    BKN045 BKN055    83    64     83    73    53%    NA    84    30.20    1022.9          

Odometer 14B:410.1mi

Z3 high.  Average/max heart rate = 151/159

Nothing hard, but today couldn't be nothing but eat after last night's dinner of a Double Quarter Pounder and fries.

Splits
Distance:    10000
Time:    44:04.5
Avg/500m:    02:12.2
Drag Factor:    124
Per Mile:    00:07:06

6.32mi, 62:39, 4 SEP 15, Springfield, Virginia

iThink:
The Chills, "Pink Frost"
R.E.M. "Gardening at Night"

WX at 07:58 NW 3 10.00 Fair CLR 73 71 73 69 93% NA NA 29.98 1015.5

Odometer 15A: 338.3mi

Z3 high. Average/max heart rate = 157/173

Today was going to be warm, and I'm glad I got a run in today, but it was because it was 6am and I couldn't get back to sleep. So I got ready, but not before taking a short break to watch an episode of Buck Rogers in the 25th Century before rolling out. Nothing fast, but burning lard, because I need to burn lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:07 10:07 10:07 10:07 1.00
1.00 20:33 10:26 10:26 10:17 2.00
1.00 30:39 10:06 10:06 10:13 3.00
1.00 40:27 09:48 09:48 10:07 4.00
1.00 49:47 09:20 09:20 09:57 5.00
1.00 59:36 09:49 09:49 09:56 6.00
0.32 62:39 03:04 09:34 09:55 6.32

5.08mi, 48:54, 3 SEP 15, Springfield, Virginia

iThink:
Chrissy Meyer, instrumental cover of A Day to Remember, "All I Want"

WX at 06:58 SE 1 5.00 Fog/Mist CLR 66 65 96% NA NA 29.91 1013.1

Odometer 15B: 115.8mi

Z3. Average/max heart rate = 153/174

Easy run after yesterday. My legs are tired. Strangely enough, so are my triceps from two days ago.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:51 09:51 09:51 09:51 1.00
1.00 19:29 09:39 09:39 09:45 2.00
1.00 28:39 09:10 09:10 09:33 3.00
1.00 38:08 09:29 09:29 09:32 4.00
1.00 48:09 10:01 10:01 09:38 5.00
0.08 48:54 00:45 09:17 09:38 5.08

5.62mi, 52:07, 2 SEP 15, Springfield, Virginia

iThink:
Chrissy Meyer, instrumental cover of A Day to Remember, "All I Want"

WX at 05:58 Calm 5.00 Fog/Mist CLR 70 69 96% NA NA 30.03 1017.2

Odometer 15A: 332.0mi

Z4. Average/max heart rate = 158/178

Not sure how I was going to feel after yesterday's 8km erg time trial, but I needed to get back on the road and run, so I did this morning. Getting up early is hard, more so because I've been burning it at night trying to get a couple of things done that I can't do unless I sequester myself, which I can't do until late.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 09:26 09:26 1.00
1.00 18:43 09:17 09:17 09:22 2.00
1.00 28:16 09:33 09:33 09:25 3.00
1.00 37:10 08:53 08:53 09:17 4.00
1.00 46:18 09:09 09:09 09:16 5.00
0.62 52:07 05:48 09:22 09:16 5.62

8,000m on Concept2 Model D, 33:38.5, 1 SEP 15, Springfield, Virginia

iThink:
Craig Safan, "Into the Starscape" from The Last Starfighter soundtrack

WX at 06:58    Calm    9.00    Fair    CLR    66    65             96%    NA    NA    30.05    1017.9       

Odometer 14B: 410.1mi

Z4-Z5 finish.  Average/max heart rate = 163/180

Don't know where the iThink came from.  I was not expecting to crank my PB for 8km, but I'll take it.  I started to see where I thought I'd crank, and as an experiment in "go as fast as you reasonably can in the first 1km," I was holding about 2:05/500m and just hung on until the end.  So long as I was continuing to go a certain speed, and was willing to take the pain (perhaps the most important aspect), the rest would follow, and it did.

Splits
Distance:    8000
Time:    33:38.5
Avg/500m:    02:06.2
Drag Factor:    126
Per Mile:    00:06:46

5,000+5,000m on Concept2 Model D, 21:59.2 + 21:55.6, 30 AUG 15, Springfield, Virginia

iThink:
The Offspring, "Way Down The Line"

WX at 20:58    SE 3    10.00    Fair    CLR    76    70             83%    NA    77    30.08    1018.9           

Odometer 14B: 410.1mi

Z3 first leg, Average/max heart rate = 151/158
Z4 second leg, Average/max heart rate = 158/164

The first reason I did this was because I didn't run this weekend and I'm hitting the scale at 194, about 13 over cutoff for my height.

The second reason I did this was because I drank about 64oz of Diet Coke this afternoon and I don't want to be up all night shuttling back and forth to the latrine.

First leg started out as an attempt to erg 10,000, but I had to stop midway through.  The goal was initially to hold at anaerobic threshold pace, which sort of didn't pan out.

The second leg was to finish inside 22 minutes for the final 5,000, which was definitely NOT done anywhere inside anaerobic threshold pace.

Splits
Leg 1
Distance:    5000
Time:    21:59.2
Avg/500m:    02:11.9
Drag Factor:    124
Per Mile:    00:07:05

Leg 2
Distance:    5000
Time:    21:55.6
Avg/500m:    02:11.6
Drag Factor:    124
Per Mile:    00:07:03

5.12mi, 47:09, 28 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"

WX at 05:58 Calm 9.00 A Few Clouds FEW070 59 58 95% NA NA 30.16 1021.6

Odometer 15B: 110.7mi

Z3 high-Z4. Average/max heart rate = 155/174

For not sleeping much, I felt pretty goddamn awesome today, which doesn't make sense unless I'm about to crash hard later today. The weather is as good as it will ever get, so I wasn't about to sleep in even after a late night of writing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:12 09:12 09:12 09:12 1.00
1.00 18:51 09:38 09:38 09:25 2.00
1.00 27:40 08:49 08:49 09:13 3.00
1.00 36:41 09:01 09:01 09:10 4.00
1.00 46:01 09:21 09:21 09:12 5.00
0.12 47:09 01:08 09:24 09:13 5.12

3.03mi, 27:48, 27 AUG 15, Springfield, Virginia

iThink:
Chrissy Meyer, instrumental cover of A Day to Remember, "All I Want"

WX at 05:58 NW 1 10.00 Fair CLR 58 56 92% NA NA 30.08 1018.9

Odometer 15A: 326.4mi

Z3 high. Average/max heart rate = 154/171

Up late last night, means I slept in a bit after my alarms went off. I still got at it today because today's weather is really hard to pass up, and this morning's run, while short, was a reward of sorts. I actually felt pretty good this morning, and while I was still stretching it out by the time I finished, at least this short run gets me beyond the "Do Nothing But Eat" threshold.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:14 09:14 09:14 09:14 1.00
1.00 18:37 09:23 09:23 09:19 2.00
1.00 27:34 08:57 08:57 09:11 3.00
0.03 27:48 00:13 07:23 09:10 3.03

10,000m on Concept2 Model D, 43:05.7, 25 AUG 15, Springfield, Virginia

iThink:
The Offspring, "Down The Line"

WX at     05:58    Calm    1.00    Fog/Mist    CLR    64    63             94%    NA    NA    29.89    1012.4           

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 162/176

I didn't want to run today, as I was feeling my legs would be dead again, so I decided to switch it up and erg.  What I didn't expect was to hold a solid 2:08/500m for the first half or so, which led me to see "how much can I suffer today" kind of workout.  The comparatively fast start tapered off, then led to a burner of a finish where I'd fixed my internal goal to about 43:10 and then started just going.  Finishing pace was 1:58/500m, so respectable enough.

Splits
Distance:    10000
Time:    43:05.7
Avg/500m:    02:09.3
Drag Factor:    126
Per Mile:    00:06:56

3.02mi, 31:46, 24 AUG 15, Springfield, Virginia

iThink:
The Offspring, "All I Want"

WX at 05:58 Calm 10.00 Fair CLR 65 63 94% NA NA 29.90 1012.8

Odometer 15A: 323.4mi

Z3 low. Average/max heart rate = 143/156

Slow and crappy, but today needed to be a recovery day, and even if I wanted to run hard today, it wasn't happening. So it was a day of wogging, and that's about all I was good for today. But hey, negative splits! Slow splits, but negative ones.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:40 10:40 10:40 10:40 1.00
1.00 21:12 10:32 10:32 10:36 2.00
1.02 31:43 10:32 10:19 10:30 3.02

11.71.mi, 1:55:36, 23 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"
A Day to Remember, "All I Want"

WX at 06:58 Calm 10.00 Fair CLR 58 56 96% NA NA 30.05 1017.9
WX at 07:58 Calm 10.00 Fair CLR 61 60 61 58 95% NA NA 30.05 1017.9

Odometer 15B:105.5mi

Z. Average/max heart rate = 151/175

I wasn't sure how this was going to turn out as my legs were pretty tired in spite of not doing much the last few days. I was okay by about mile 6 but today marked no fewer than three pit stops, which is unusual. Something does not agree with my guts. At least the weather was good enough to warrant the long run. Any day it's below 60F in the summer, I need to go.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:00 10:00 10:00 10:00 1.00
1.00 0:20:44 10:44 10:44 10:22 2.00
1.00 0:30:44 10:01 10:01 10:15 3.00
1.00 0:41:04 10:20 10:20 10:16 4.00
1.00 0:51:06 10:02 10:02 10:13 5.00
1.00 1:00:59 09:53 09:53 10:10 6.00
1.00 1:10:43 09:43 09:43 10:06 7.00
1.00 1:20:18 09:35 09:35 10:02 8.00
1.00 1:30:17 09:59 09:59 10:02 9.00
1.00 1:40:04 09:47 09:47 10:00 10.00
1.00 1:49:03 08:59 08:59 09:55 11.00
0.71 1:55:36 06:33 09:13 09:52 11.71

5.05mi, 49:43, 19 AUG 15, Springfield, Virginia

iThink:
Paul Simon, "Father and Daughter"
Vision, "Stop Me If You Think That You've Heard This One Before"

WX at 05:58 Calm 7.00 Fair CLR 68 66 94% NA NA 30.02 1016.8

Odometer 15A: 320.4mi

Z. Average/max heart rate = 147/169

Today wasn't going to be fast, or hard, but all I wanted to do was an easy run to burn lard. I don't think I've rested enough at night to warrant going hard, and in this weather, it's hard to get the motivation just to get up and go, since my morning workouts are competing with late night writing and something has to give.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:46 09:46 09:46 09:46 1.00
1.00 19:49 10:03 10:03 09:54 2.00
1.00 29:24 09:35 09:35 09:48 3.00
1.00 39:17 09:54 09:54 09:49 4.00
1.00 49:15 09:58 09:58 09:51 5.00
0.05 49:43 00:27 09:02 09:51 5.05

10,000m on Concept2 Model D, 43:37.9, 18 AUG 15, Springfield, Virginia

iThink:
Mark Knopfler, "Metroland"
A Day to Remember, "All I Want"

WX at 05:58    Calm    7.00    Fair    CLR    68    66             94%    NA    NA    30.02    1016.8

Odometer 14B: 410.0mi

Z3.  Average/max heart rate = 151/160

I was intending on waking up early and getting in a long run, but I went to sleep late, and there would be no long run.  It would be easier in the summer, but I gotta have my sleep.

Today was a combination of three factors - controlled pace to finish no slower than 44:00, while not exceeding 160bpm, and trying to maximize pace in terms of spm.  For the most part, I think I was successful, although there were some glitches here and there.  It was also a chance to play a bit with form and stroke.

Splits
Distance:    10000
Time:    43:37.9
Avg/500m:    02:10.9
Drag Factor:    123
Per Mile:    00:07:01

8.45mi, 81:19, 16 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"
Cheap Trick, "Mighty Wings"

WX at 09:58 S 2 10.00 Fair CLR 77 67 71% NA 79 30.16 1021.6

Odometer 15B: 93.8mi

Z4. Average/max heart rate = 154/175

I got distracted early and started late. It was good for certain things, bad for others. The end was pretty hot, and I was trying to run in the shade, but no matter. At least I got a longer run in today. I didn't feel up for 11.5 like I've done in the past, but I have things I need to do later and that would crush me.

The iThinks were a little improbable, especially the second one that was triggered by a flyer for a "Run into the 80s" race.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:37 09:37 09:37 09:37 1.00
1.00 19:34 09:57 09:57 09:47 2.00
1.00 29:11 09:36 09:36 09:43 3.00
1.00 38:50 09:40 09:40 09:43 4.00
1.00 48:29 09:39 09:39 09:42 5.00
1.00 58:23 09:54 09:54 09:44 6.00
1.00 67:35 09:12 09:12 09:39 7.00
1.00 77:13 09:38 09:38 09:39 8.00
0.45 81:19 04:07 09:08 09:37 8.45

6.69mi, 61:49, 14 AUG 15, Springfield, Virginia

iThink:
Avicii, "Levels"

WX at 05:58 Calm 10.00 Fair CLR 56 55 95% NA NA 30.18 1022.3

Odometer 15B: 85.3mi

Z4. Average/max heart rate = 152/166

While this might not have been a harder run based on HRM reading, it certainly felt that way as my legs are tired. Today's weather was so uncharacteristic of summer that I felt compelled to hit the road, so I did, trying to hit the sweet spot of 6.66mi, and just went over by a bit. I'll tailor it to get the perfect distance. Hitting 6.69mi was mild consolation.

It's depressing that I settled for the slow-ass splits I run these days.

Also, the iThink has appropriate significance for being a federal employee in the National Capital Region.  That is all.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 18:56 09:39 09:39 09:28 2.00
1.00 28:28 09:32 09:32 09:29 3.00
1.00 37:51 09:23 09:23 09:28 4.00
1.00 46:38 08:48 08:48 09:20 5.00
1.00 55:41 09:03 09:03 09:17 6.00
0.69 61:49 06:07 08:52 09:14 6.69

4.05mi, 37:37, 12 AUG 15, Springfield, Virginia

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

WX at 05:58 NW 2 10.00 Mostly Cloudy BKN090 BKN110 68 58 71% NA NA 30.05 1017.9

Odometer 15A: 315.3mi

Z3. Average/max heart rate = 150/171

Today was too good a day to pass up, even though I've been going to sleep late and thus am burning the sleep candle at both ends. That will come to roost, but so long as I get a reset day this weekend, I should be okay.

Not a good start, but I certainly felt better by the end. So there.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:21 09:21 09:21 09:21 1.00
1.00 19:00 09:39 09:39 09:30 2.00
1.00 28:19 09:19 09:19 09:26 3.00
1.00 37:13 08:54 08:54 09:18 4.00
0.05 37:38 00:25 08:12 09:17 4.05

8,000m on Concept2 Model D, 35:13.7, 12 AUG 15, Springfield, Virginia

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

WX at 06:58    NW 6    10.00    Fair    CLR    66    62             88%    NA    NA    29.91    1013.1           

Odometer 14: 410.0mi

Z3 high.  Average/max heart rate = 152/162

Not hard, but not easy.  Just getting one in.

Splits
Distance:    8000
Time:    35:13.7
Avg/500m:    02:12.1
Drag Factor:    124
Per Mile:    00:07:05

6,000m on Concept2 Model D, 25:10.3, 11 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Kerosene"

WX at 05:58    W 7    8.00    Light Rain    OVC008    73    71             92%    NA    NA    29.82    1010.1           

Odometer 14B: 410.0mi

Z4-Z5 finish.  Average/max heart rate = 157/173

As usual, I started too late, so I had to abbreviate the workout, and turned this into a 6km time trial - and a personal best at this distance (although there isn't much to compare this to).  I don't usual erg this distance, and I felt surprisingly good, so it was productive in terms of raw energy kicked out.

Probably won't burn the lard I wanted to burn, but at least it's something different and certainly better than a Do Nothing But Eat day, which this was in danger of becoming.  I missed out yesterday, which would've been a good day, and the rain this morning might've made this morning promising for a run, but no matter.  Better something than nothing, and this ends up being a strength workout for as hard as I went.

Splits
Distance:    6000
Time:    25:10.3
Avg/500m:    02:05.9
Drag Factor:    124
Per Mile:    00:06:45

6.68mi, 67:57, 9 AUG 15, Springfield, Virginia

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

WX at 09:58 S 3 10.00 Fair CLR 76 63 63% NA 78 30.02 1016.9

Odometer 15A: 311.2mi

Z3. Average/max heart rate = 149/168

Today was not a great run, mostly because of some throbbing pain in my left ankle. I gritted it out, but I might be rowing this week to give it a break. At least the weather wasn't too bad.

On the bright side, now I have something that approximates my favorite distance. Oh, yeah.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:01 10:01 10:01 10:01 1.00
1.00 20:42 10:41 10:41 10:21 2.00
1.00 31:52 11:10 11:10 10:37 3.00
1.00 41:48 09:56 09:56 10:27 4.00
1.00 51:35 09:47 09:47 10:19 5.00
1.00 61:30 09:55 09:55 10:15 6.00
0.68 67:57 06:27 09:29 10:10 6.68

4.77mi, 47:04, 7 AUG 15, Springfield, Virginia

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

WX at 05:58 Vrbl 2 10.00 A Few Clouds FEW038 67 65 92% NA NA 29.85 1011.1

Odometer 15B: 78.7mi

Z3 high. Average/max heart rate = 147/171

This wasn't exactly a recovery run, but it wasn't going to be a killer either after yesterday. I also have to balance the amount of sleep I get versus how hard I want to go, and I chump sleep more than I should.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:45 09:45 09:45 09:45 1.00
1.00 19:55 10:10 10:10 09:58 2.00
1.00 29:50 09:55 09:55 09:57 3.00
1.00 39:37 09:46 09:46 09:54 4.00
0.77 47:04 07:27 09:41 09:52 4.77

6.0mi, 54:43, 6 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"

WX at 06:58 Calm 10.00 Fair CLR 65 63 91% NA NA 29.97 1015.1

Odometer 15A: 304.6mi

Z4. Average/max heart rate = 158/179

Today was a remarkably pleasant run that turned out to be markedly faster than ones I've done lately, which I attribute to the weather. It felt dry (even if the RH was 91) and the temperature was nice, although not as cool as I like, of course.

Tomorrow should be slow and long. I attribute some of today's speed to yesterday being a day off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:14 09:14 09:14 09:14 1.00
1.00 18:39 09:25 09:25 09:20 2.00
1.00 27:59 09:20 09:20 09:20 3.00
1.00 37:00 09:01 09:01 09:15 4.00
1.00 45:51 08:51 08:51 09:10 5.00
1.00 54:43 08:52 08:52 09:07 6.00

5.04mi, 45:50, 4 AUG 15, Springfield, Virginia

iThink:
that dog., "Never Say Never"

WX at 06:58 Calm 10.00 Mostly Cloudy SCT065 BKN170 71 65 80% NA NA 29.93 1013.8

Odometer 15B: 73.9mi

Z4. Average/max heart rate = 158/175

I was in a rush, but the weather was pretty good, so I decided to move out with some haste, and it paid off. I also got a long break at one point, so my second mile is a bit faster than it normally would be for that course.

Tomorrow needs to be a recovery day of sorts, although I might spend it on LSD.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:56 08:56 08:56 08:56 1.00
1.00 18:05 09:09 09:09 09:02 2.00
1.00 26:59 08:54 08:54 09:00 3.00
1.00 36:09 09:10 09:10 09:02 4.00
1.04 45:50 09:41 09:19 09:06 5.04

6.25mi, 60:37, 1 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"

WX at 08:58 Calm 10.00 Fair CLR 77 69 77% NA 79 29.89 1012.4

Odometer 15A: 298.6mi

Z4. Average/max heart rate = 157/179

Nothing distinguished, but a moderately hard run (up until the uphills at the end) that was a good idea. At this point in my life, I don't really have any junk miles. Any mileage I run is probably useful - up to a point; my body will self-correct and I will likely sleep in rather than massively overtrain, although the dead legs syndrome that occasionally recurs is an indicator that I rarely catch before its onset. The fastest part of this run is flat straightaway and light downhill, where I'm most efficient.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:35 09:35 09:35 09:35 1.00
1.00 19:26 09:51 09:51 09:43 2.00
1.00 29:13 09:47 09:47 09:44 3.00
1.00 39:05 09:52 09:52 09:46 4.00
1.00 48:31 09:25 09:25 09:42 5.00
1.00 58:24 09:54 09:54 09:44 6.00
0.25 60:37 02:12 08:50 09:42 6.25

10,000m on Concept2 Model D, 43:32.6, 31 JUL 15, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"
Courage My Love, "Kerosene"

WX at 07:58    NW 7    10.00    Fair    CLR    73    62     73    66    69%    NA    NA    29.95    1014.5   

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 154/169

I was playing around a bit with tempo and was cranking at a slightly faster than usual.  The finish was not nearly as frenzied as one might think for this time.

Today would've been a good day to run, but the time didn't avail itself, so I erged instead, which takes me less time for prep.  I probably should run more, but I don't feel like going outside, and at least I'm doing something.

Splits
Distance:    10000
Time:    43:32.6
Avg/500m:    02:10.6
Drag Factor:    124
Per Mile:    00:07:00

6.29mi, 62:31, 30 JUL 15, Springfield, Virginia

iThink:
The Laziest Men from Mars, "Invasion of the Gabber Robots"

WX at 08:58 S 5 10.00 Fair CLR 79 73 81% NA 82 29.92 1013.4

Odometer 15A: 292.3mi

Z4. Average/max heart rate = 156/177

Today was unpleasantly warm, if for no reason than I was running in temperatures some 10-15 more than I'm used to, and I was running under direct sunlight, which I don't like to do in the summer. Humidity wasn't unbearable, but it wasn't great either.

Neither was this run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:58 09:58 09:58 09:58 1.00
1.00 19:48 09:50 09:50 09:54 2.00
1.00 29:40 09:52 09:52 09:53 3.00
1.00 39:23 09:44 09:44 09:51 4.00
1.00 49:08 09:44 09:44 09:50 5.00
1.00 59:38 10:31 10:31 09:56 6.00
0.29 62:31 02:53 09:55 09:56 6.29

10,000m on Concept2 Model D, 43:30.1, 29 JUL 15, Springfield, Virginia

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

WX at 11:58    Vrbl 3    10.00    Fair    CLR    85    74             72%    NA    93    30.01    1016.5       

Odometer 14B: 410.0mi

Z3 first half, Z4 second half.  Average/max heart rate = 153/173

The iThink is because of my playing Crazy Taxi: City Rush while I've been away from work.  First workout since last week.  Ugh.

Splits
Distance:    10000
Time:    43:30.1
Avg/500m:    02:10.5
Drag Factor:    127
Per Mile:    00:07:00

6.3mi, 59:10, 22 JUL 15, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at 07:58 NW 7 10.00 Fair CLR 72 59 76 65 64% NA NA 29.87 1011.8

Odometer 15A: 286.0mi

Z4. Average/max heart rate = 156/173

Rough initial start, but I felt better. Last two miles were better, but I suspect I was still a little beat from yesterday's hard erg. I did need to get a run in while the weather was good. I was also the beneficiary of two long stop lights that required me to stop and get a rest in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:20 09:20 09:20 09:20 1.00
1.00 19:21 10:01 10:01 09:41 2.00
1.00 29:03 09:42 09:42 09:41 3.00
1.00 38:24 09:21 09:21 09:36 4.00
1.00 47:18 08:54 08:54 09:28 5.00
1.00 56:31 09:13 09:13 09:25 6.00
0.30 59:10 02:39 08:51 09:24 6.30

10,000m on Concept2 Model D, 42:50.0, 21 JUL 15, Springfield, Virginia

iThink:
Courage my Love, "Bridges"

WX at     10:58    Calm    10.00    A Few Clouds    FEW130    85    73             68%    NA    92    29.68    1005.3       

Odometer 14B:410.0mi

Z3 start, Z5 finish.  Average/max heart rate = 158/179

Wasn't sure was I was going to do today as I got up too late to run, but I wanted to get something in, so a 10km erg it is.  No worries.


What I didn't expect was to crank the best time I've done at this distance for the first time in about six years.  So, I'm pretty happy about that.

Splits
Distance:    10000
Time:    42:50.0
Avg/500m:    02:08.5
Drag Factor:    124
Per Mile:    00:06:54

8,000m on Concept2 Model D, 36:25.5, 20 JUL 15, Springfield, Virginia

iThink:
Cheap Trick, "Mighty Wings"

WX at 11:58    NW 7    10.00    A Few Clouds    FEW170    88    71             56%    NA    93    29.79    1009.0           

Odometer 14: 410.0mi

Z3.  Average/max heart rate = no reading.

Easy erg from yesterday since my quads were pretty beat after yesterday's long run.  My acid test was not having to breathe through my mouth today, and while it started slow, it suddenly picked up.  So much the better.

Splits
Distance:    8000
Time:    36:25.5
Avg/500m:    02:16.6
Drag Factor:    125
Per Mile:    00:07:20

11.39mi, 2:07:49, 19 JUL 15, Springfield, Virginia

iThink:
The Reputation, "Face It"
Z. Randall Stroope, "Homeland"
The Smiths, "There Is A Light That Never Goes Out"
The Cure, "Taking Off"

WX at 07:58 Calm 10.00 Fair CLR 76 75 76 71 96% NA 75 29.91 1013.1
 WX at 09:58 W 2 10.00 Fair CLR 86 76 72% NA 96 29.90 1012.8


Odometer 15A: 279.7mi

Z4. Average/max heart rate = 154/171

Today was going to be a long run, but I deliberately went slow because I knew it was going to be motherfucking hot as balls. And it was, because there was almost no prevailing wind and the relative humidity was exceptionally high. But I gritted it out, even if I had to walk certain portions because I knew I'd be redlining otherwise. Because it was motherfucking hot as balls.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:32 10:32 10:32 10:32 1.00
1.00 0:21:49 11:17 11:17 10:54 2.00
1.00 0:32:45 10:56 10:56 10:55 3.00
1.00 0:43:23 10:38 10:38 10:51 4.00
1.00 0:54:26 11:03 11:03 10:53 5.00
1.00 1:05:26 11:00 11:00 10:54 6.00
1.00 1:16:33 11:07 11:07 10:56 7.00
1.00 1:27:45 11:13 11:13 10:58 8.00
1.00 1:39:46 12:00 12:00 11:05 9.00
1.00 1:50:59 11:14 11:14 11:06 10.00
1.00 2:03:32 12:33 12:33 11:14 11.00
0.39 2:07:49 04:17 10:58 11:13 11.39

4.05mi, 38:55, 17 JUL 15, Springfield, Virginia

iThink:
Labtracks, "Skyline" (Original Mix)

WX at 05:58 SE 1 10.00 Mostly Cloudy BKN010 64 62 95% NA NA 30.08 1018.9

Odometer 15A: 265.3mi

Z3-Z4. Average/max heart rate = 154/172

Dead legs. Period. I felt better after warming up, but four miles really isn't far enough to run while warmed up when it takes me three just to get in the groove. Still better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 19:27 10:10 10:10 09:44 2.00
1.00 29:14 09:46 09:46 09:45 3.00
1.05 39:06 09:52 09:24 09:39 4.05