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