4.1mi, 45:27, 30 SEP 20, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 9 PM (1) Sep 30 61.2 (16.2) 52.9 (11.6) 29.88 (1011) SE 5 RH 74

Odometer 20B: 241.8mi

Z3.6. Average/max heart rate = 143/153

Markedly faster, as in a proper run for once at parts. The weather was amazing. I was watching closely to make sure nothing hurt, twinged, or felt like it was going to give way. I will have time to get back into harder work later, but I can't afford to get reinjured. But my ability to run, albeit slowly, is still encouraging. So long as I exercise discretion.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:12 13:12 10:55 10:55 1.21
0.84 22:21 09:08 10:53 10:54 2.05
0.85 32:17 09:56 11:42 11:08 2.90
1.21 45:27 13:10 10:53 11:04 4.11

5,000m on Concept2 Model D, 22:11.7, 29 SEP 20, Springfield, Virginia

iThink: None

WX at      9 PM (1) Sep 29     59 (15)     53 (12)     29.72 (1006)     NW 14     light drizzle

Odometer 14B: 411.0mi

Z3-Z4.  Average/max heart rate = 154/170

It was raining, so I didn't feel like going outside since I can't run hard. I did get on the erg for the first time in just about forever and I think I might've done something stupid as I was pulling 1:58/500m at finish. I'll see how I feel tomorrow, but I was watching close to see how my hamstrings would feel and they were okay. I stretched them out just to be on the safe side.

Splits
Distance:    5000
Time:    22:11.7
Avg/500m:    02:13.2
Drag Factor:    113
Per Mile:    00:07:09

4.1mi, 51:56, 28 SEP 20, Springfield, Virginia

iThink:
Chvrches, "Forever"

WX at 9 PM (1) Sep 28 71.8 (22.1) 68.7 (20.4) 29.85 (1010) SE 8 RH 90

Odometer 20B: 237.7mi

Z3.2. Average/max heart rate = 135/147

Faster, and maybe faster than I should've been since I could feel just a little bit in my right hamstring. I need to be very disciplined about not going too hard too fast. Tonight was just about over that line.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 15:23 15:23 12:49 12:49 1.20
0.85 25:54 10:31 12:22 12:38 2.05
0.85 37:01 11:08 13:05 12:46 2.90
1.21 51:56 14:54 12:19 12:38 4.11

4.1mi, 53:55, 27 SEP 20, Springfield, Virginia

iThink:
The Cure, "A Forest"

WX at 10 PM (2) Sep 27 66.9 (19.4) 65.7 (18.7) 29.92 (1013) Calm RH 95

Odometer 20B: 233.6mi

Z3.0. Average/max heart rate = 131/143

More judiciously paced than yesterday, I could feel a little bit in my right hamstring, so I was deliberately taking it easy. I was still deliberately overdressed so I would sweat more, but my Max VO2 continues to drop, which shouldn't bother me, since I'm burning lard, at this pace, but I'd like to get back to harder stuff. Later.

At least there wasn't an HRM glitch like yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 15:50 15:50 12:59 12:59 1.22
0.84 26:57 11:07 13:14 13:05 2.06
0.84 38:48 11:51 14:06 13:23 2.90
1.21 53:55 15:08 12:30 13:07 4.11

4.1mi, 51:47, 26 SEP 20, Springfield, Virginia

iThink:
Bob Mould, "American Crisis"

WX at 8 PM (0) Sep 26 68.5 (20.3) 65.5 (18.6) 30 (1015) NW 3 RH 89

Odometer 20B: 229.5mi

Z3.2. Average/max heart rate = 135/162

Today was remarkably faster, not sure why. The fact that this was zone 3.2 was encourgaging, but I'm not sure if I buy the computer saying I had a max heart rate of 162. I may be on the mend, but this is about as ambitious as I'm going to get for a while until I get a clean bill of health.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 15:29 15:29 12:47 12:47 1.21
0.84 25:51 10:23 12:22 12:37 2.05
0.84 36:58 11:06 13:13 12:47 2.89
1.21 51:47 14:49 12:15 12:38 4.10

4.1mi, 56:07, 24 SEP 20, Springfield, Virginia

iThink:
Dance With The Dead, "Robeast"

WX at 9 PM (1) Sep 24 61.7 (16.5) 59.9 (15.5) 30.04 (1017) Calm RH 94

Odometer 20B: 225.4mi

Z2.8. Average/max heart rate = 128/139

First very slow run (as in slow wogging) in tights and sweatgear to make me work a little harder. I was very conservative as I didn't want to risk blowing my hamstring. At least I was working harder, but it's good to run again, even as slowly as I did today. My PT may not be thrilled with that.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 16:30 16:30 13:38 13:38 1.21
0.84 27:49 11:18 13:28 13:34 2.05
0.84 39:57 12:09 14:27 13:49 2.89
1.21 56:07 16:10 13:22 13:41 4.10

4.1mi walk, 62:44, 22 SEP 20, Springfield, Virginia

iThink:
Chvrches, "Forever"

WX at 6 PM (22) Sep 22 70.5 (21.4) 44.4 (6.9) 30.03 (1016) WNW 7 RH 39

Odometer 20B: 221.3mi

Z2.1. Average/max heart rate = 119/135

Today, I decided to wear full sweatgear and walk in boots. That was actually wiser as the boots are a more stable walking platform. A little bit of hot spot in the left heel, but I was also paying close attention to my hamstrings, which seemed to be holding up okay. I wasn't too concerned with pace or speed. My Max VO2 is plummeting, though.

Zone 2.1. Sigh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.05 31:04 31:04 15:09 15:09 2.05
2.05 62:44 31:40 15:27 15:18 4.10

4.1mi walk, 59:21, 21 SEP 20, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at 6 PM (22) Sep 21 64.8 (18.2) 36.5 (2.5) 30.43 (1030) Calm RH 35

Odometer 20B: 221.3mi

Z2. Average/max heart rate = 116/133

Faster than yesterday, so I'll take it! My hamstrings felt fine, my calves were starting to feel it, and today I could actually feel some hot spots from where I was walking, which is an indicator that my feet are not used to marching so much as running. Also, different biomechanics.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.05 29:46 29:46 14:31 14:31 2.05
2.05 59:21 29:35 14:26 14:29 4.10

4.1mi walk, 62:25, 20 SEP 20, Springfield, Virginia

iThink:
Veruca Salt, "Seether"

WX at 1 PM (17) Sep 20 67.6 (19.8) 37.6 (3.1) 30.48 (1032) ENE 3 RH 33

Odometer 20B: 217.2mi

Z2. Average/max heart rate = 109/126

First exercise since last week. I walked for the first time since last Monday, paying close attention to my hamstrings. I am trying not to strain it, so I iced it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.05 30:59 30:59 15:07 15:07 2.05
2.05 62:25 31:26 15:20 15:14 4.10

1.17mi, 13:39, 14 SEP 20, Springfield, Virginia

iThink:
Dance With The Dead, "Robeast" New Model Army, "My Country"

WX at 8 PM (0) Sep 14 65.5 (18.6) 61.2 (16.2) 30.18 (1022) Calm RH 85

Odometer 20B: 213.1mi

Z3. Average/max heart rate = 125/148

I think I've pulled a hamstring, based on the burning sensation in my right hamstring area and the swelling I'm feeling. Shit. I tried rowing, but that was going to be inadvisable after the first 1000m. On a day that is tailor made for running. Fuck.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.17 13:40 13:40 11:41 11:41 1.17

9.17mi, 98:30, 12 SEP 20, Springfield, Virginia

iThink:
Chvrches, "Gun"
Chvrches, "Forever"
Chris Cornell, "You Know My Name"

WX at 9 PM (1) Sep 12 64.9 (18.3) 61.5 (16.4) 30.21 (1023) Calm RH 89

Odometer 20C: 39.5mi

Z3.7. Average/max heart rate = 142/154

Long run but not a very hard one -- and I started to feel some cramping in my right hamstring. My knees are also starting to hurt, so I don't know whether this is yet another form of overtraining. But the weather was good, and I couldn't pass it up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 19:24 19:24 10:40 10:40 1.82
1.01 30:24 11:00 10:53 10:44 2.83
2.11 53:04 22:40 10:45 10:45 4.94
1.14 65:43 12:39 11:06 10:49 6.08
1.88 86:01 20:18 10:48 10:48 7.96
1.21 98:30 12:28 10:18 10:44 9.17

6.67mi, 75:12, 9 SEP 20, Springfield, Virginia

iThink:
Chvrches, "Forever"
Game Theory, "Last Day That We're Young"

WX at 9 PM (1) Sep 09 75.4 (24.1) 73.8 (23.2) 30.24 (1024) Calm RH 94

Odometer 20B: 212.9mi

Z3.9. Average/max heart rate = 143/158

Easy run, which I almost bagged off, but I was tired, and my legs are still tired. But I needed to offset the caloric intake of last night, which pretty much annihilated last night's run. I also ate a very late, very large lunch. This is a little undisciplined.

At least I feel better for getting out there.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:44 13:44 11:21 11:21 1.21
2.12 37:38 23:54 11:16 11:18 3.33
2.13 61:45 24:08 11:20 11:19 5.46
1.21 75:12 13:27 11:07 11:16 6.67

5.87mi, 72:37, 8 SEP 20, Springfield, Virginia

iThink:
Death Cab for Cutie, "Soul Meets Body"

WX at 10 PM (2) Sep 08 72.3 (22.4) 68.9 (20.5) 30.15 (1020) Calm RH 89

Odometer 20B: 206.2mi

Z3.3, mostly recovery. Average/max heart rate = 137/165

Recovery run after yesterday. I was struck with the most colossal cravings I've ever had on a run in a long while - I wanted toast with butter with honey. I had that after the run, albeit with strawberry preserves instead of honey. And some greek yogurt. And two cheese curds. And two tater tots. OMFG I had the munchies so bad today. But I got in my run, which is good, since I pretty much annihilated its caloric effect by eating what I did.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.81 20:37 20:37 11:23 11:23 1.81
1.01 32:58 12:21 12:14 11:41 2.82
0.84 43:03 10:05 12:00 11:46 3.66
0.84 56:34 13:31 16:05 12:34 4.50
1.37 72:37 16:03 11:43 12:22 5.87

6.09mi, 62:12, 7 SEP 20, Springfield, Virginia

iThink:
New Model Army, "My Country"
Bob Mould, "I Fought"

WX at 10 PM (2) Sep 07 65.5 (18.6) 63.7 (17.6) 30.07 (1018) Calm RH 93

Odometer 20C: 30.3mi

Z4.3, start Z3, finish Z4 high. Average/max heart rate = 145/170

On, what a difference a day makes! The first half was a little nondescript. The second half I decided to play a bit with turnover and unintentionally turned it into a tempo to max VO2 run by the end. I don't mind, since it's been a while since I really cranked out a good hard run, and the second half of today definitely qualifies. The second iThink is about the beats per minute required to properly pace- about 160 bpm.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:19 13:19 10:55 10:55 1.22
2.12 35:28 22:09 10:27 10:37 3.34
1.54 51:13 15:46 10:14 10:30 4.88
1.21 62:12 10:59 09:05 10:13 6.09

6.07mi, 67:57, 6 SEP 20, Springfield, Virginia

iThink:
Velocity Girl, "Finest Hour"
Velocity Girl, "Labrador"

WX at 9 PM (1) Sep 06 64.9 (18.3) 62.6 (17.0) 30.14 (1020) Calm RH 92

Odometer 20B: 197.3mi

Z3.4. Average/max heart rate = 135/154

Recovery run that felt faster than it should've but also, the weather. I was deliberately keeping to zone 3 most of the run, except for 1:04 of undisciplined zone 4 running. Oops.

Also, revisiting musical standbys from 24 years ago.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:58 13:58 11:38 11:38 1.20
2.12 37:59 24:01 11:20 11:26 3.32
1.54 55:35 17:36 11:26 11:26 4.86
1.21 67:57 12:22 10:13 11:12 6.07

9.73mi, 99:27, 5 SEP 20, Springfield, Virginia

iThink:
U2, "Like A Song..."
Max, "Aim"

WX at 9 PM (1) Sep 05 63.3 (17.4) 59.4 (15.2) 30.22 (1023) Calm RH 87

Odometer 20C: 24.2mi

Z4.2. Average/max heart rate = 148/167

Long run, longest one in a little while, but I couldn't pass up the weather. It was too good, and it was worth it. Max VO2 actually dropped to 43, but I'm not too worried about it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.93 18:53 18:53 09:47 09:47 1.93
0.91 28:17 09:24 10:20 09:58 2.84
2.13 49:48 21:31 10:06 10:01 4.97
1.14 62:01 12:12 10:42 10:09 6.11
2.24 85:03 23:03 10:17 10:11 8.35
1.38 99:27 14:24 10:26 10:13 9.73

7.01mi, 78:11, 4 SEP 20, Springfield, Virginia

iThink:
Chvrches, "Gun"
Hilary Duff, "Wake Up"
Aly & AJ, "Chemicals React"

WX at 8 PM (0) Sep 04 75.6 (24.2) 72.7 (22.6) 29.98 (1015) Calm RH 91

Odometer 20B: 191.3mi

Z3.2. Average/max heart rate = 140/153

I reset the training zones on my HRM because it's been a while since I've adjusted them and they are probably no longer even remotely accurate. Aging will do that. Easy run today as it's supposed to get cool this weekend and I'm going to stack three days of LSD. This is the first. This was also punctuated with a brief pit stop in the mid-run, so the route was very nonstandard.

I've been listening to a lot of Chvrches lately, although I wanted to switch it up with other female vocalists, so I dusted off some oldies but goodies. Don't judge me.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:16 13:16 10:58 10:58 1.21
1.35 28:33 15:17 11:19 11:09 2.56
1.66 46:38 18:05 10:54 11:03 4.22
1.58 64:51 18:13 11:32 11:11 5.80
1.21 78:11 13:20 11:01 11:09 7.01

6.71mi, 72:48, 2 SEP 20, Springfield, Virginia

iThink:
R.E.M., "Gardening at Night"

WX at 10 PM (2) Sep 02 80.1 (26.7) 76.5 (24.7) 29.83 (1010) Calm RH 88

Odometer 20B: 184.3mi

Z3 threshold. Average/max heart rate = 143/160

Hot and humid, even if the numbers don't suggest it on the weather sensor. It was muggy and the complete lack of wind really made for a slow run, so I decided not to overachieve. I did meet my 6.66mi minimums, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.23 13:46 13:46 11:12 11:12 1.23
2.13 36:24 22:38 10:38 10:50 3.36
2.14 59:55 23:31 10:59 10:54 5.50
1.21 72:48 12:53 10:39 10:51 6.71