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