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