6.05mi, 70:37, 1 DEC 25, Lorton, Virginia

iThink:
Pom Pom Squad - Messages (154bpm)

WX at 5 PM (22) Dec 01 39.4 (4.1) 21.4 (-5.9) 30.28 (1025) Calm RH 48
Odometer 25B: 317.5mi
Odometer 25C: 55.1mi
TE 3.6/0.0. Exercise Load 120. Average/max heart rate = 140/150

After being a slug for almost a week, I decided to go for about 6, although I think my early jackrabbitty pace was because of it being chilly - and it got colder while I was out there as the sun went down.

I didn't think I was going very hard today. Still, today was fast, something I didn't quite expect. The dead legs from last week have gone away after what ended up being five days' worth of literally doing nothing but eating (and two days of long driving on Saturday and Sunday).

Segment three is always slower than segment two inasmuch as it's more uphill than the same leg going the other direction.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.84 22:07 22:07 12:01 12:01 1.84
1.19 36:11 14:04 11:49 11:57 3.03
1.19 50:34 14:23 12:05 11:59 4.22
1.83 70:37 20:03 10:57 11:40 6.05

6.06mi, 76:00, 26 NOV 25, Lorton, Virginia

iThink:
Jamie Christopherson, A Stranger I Remain (Maniac Agenda Mix) (165bpm)
The Beths - Knees Deep (156bpm)

WX at 4 PM (21) Nov 19 50.0 (10.0) 39.0 (3.9) 30.17 (1021) NW 7 RH 65
Odometer 25B: 311.4mi
Odometer 25C: 55.1mi
TE 3.2/0.0. Exercise Load 87. Average/max heart rate = 134/147

Dead legs today, even after resting. I felt very weak even at relatively steady effort.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.85 23:55 23:55 12:56 12:56 1.85
1.19 38:50 14:55 12:32 12:46 3.04
1.19 54:13 15:23 12:56 12:49 4.23
1.83 76:00 21:47 11:54 12:32 6.06

4.05mi+lift, 51:26, 24 NOV 25, Lorton, Virginia

iThink:
The Breeders - Divine Hammer (144bpm)

WX at 5 PM (22) Nov 24 52.3 (11.3) 29.3 (-1.5) 30.22 (1023) Calm RH 40
Odometer 25B: 311.4mi
Odometer 25C: 49.0mi
Lift TE 1.4/0.2. Exercise Load 19 Average/max heart rate = 115/140
Run TE 2.7/0.0. Exercise Load 58 Average/max heart rate = 131/138

Quick lifting before running easy. Like easy easy but not quite wogging. This was a proper zone 2 workout, which was in order after yesterday's work. I need to lift more often, though, and there are some things I just need to go to the gym and do. Like leg presses.

Lifting today:
Barbell Deadlift 10/10/10 @135
Barbell Row 10/10/10 @115
Front squat 10/10/10 @45
Overhead Barbell Press 10/10/10 @65

SGMT AGGRG PERSG PERMI AVGPC DIST
2.02 26:04 26:04 12:54 12:54 2.02
2.03 51:26 25:22 12:30 12:42 4.05

6.66mi, 78:18, 23 NOV 25, Lorton, Virginia

iThink:
Pom Pom Squad - Messages (154bpm)
The Regrettes - Helpless (164bpm)
The Millions - Sometimes (168bpm)

WX at 4 PM (21) Nov 23 63.0 (17.2) 30.2 (-1.0) 29.96 (1014) WNW 10 RH 28
Odometer 25B: 308.4mi
Odometer 25C: 47.3mi
TE 3.7/0.0. Exercise Load 131. Average/max heart rate = 141/152

Easy standard distance today. Ran a bit harder on the uphills, but I did take yesterday off. Positive momentum is continuing.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 24:59 24:59 12:04 12:04 2.07
1.26 40:17 15:18 12:09 12:06 3.33
1.26 55:21 15:04 11:57 12:04 4.59
2.07 78:18 22:57 11:05 11:45 6.66

6.06mi, 68:33, 21 NOV 25, Lorton, Virginia

iThink:
Pom Pom Squad - Messages (154bpm)

WX at 6 PM (23) Nov 21 54.3 (12.4) 47.3 (8.5) 29.96 (1014) S 3 RH 77
Odometer 25B: 301.7mi
Odometer 25C: 47.3mi
TE 3.7/0.0. Exercise Load 136. Average/max heart rate = 140/155

This has been a week of neverending fury at work. Today was just another day where I fuckin' hate going to work, and I realize I am starting to figure out where my limits are of what I actually want in a job. Being a well-paid drone but working for shitheads is no longer acceptable.

I have been running faster (although the weather is about as perfect as it gets) but today I ran hard. Hard out of anger, hard out of idleness, hard for many reasons. I am frankly puzzled at my watch telling I ran base mileage when I was pushing almost zone 5 at under 9:40/mi in the last mile. This appears to be my PB on this training run.

SGMT AGGRG PERSG PERMI AVGPC DIST
1.85 21:50 21:50 11:48 11:48 1.85
1.19 35:05 13:15 11:08 11:32 3.04
1.19 48:57 13:52 11:39 11:34 4.23
1.83 68:33 19:36 10:43 11:19 6.06

4.02mi, 46:00, 19 NOV 25, Lorton, Virginia

iThink:
Velocity Girl - Finest Hour (140bpm)
Daniel Wentz - Chaser (128bpm)

WX at 4 PM (21) Nov 19 50.0 (10.0) 39.0 (3.9) 30.17 (1021) NW 7 RH 65
Odometer 25B: 301.7mi
Odometer 25C: 41.2mi
TE 3.5/0.0. Exercise Load 114. Average/max heart rate = 138/141

Start was a grinder, probably feeling yesterday's lifting. Today was fast, way, way faster than I expected at the perceived level of effort. The other thing that was off today was the HRM. I have a hard time believing I was going a minute per mile faster than usual at a HRM reading of 130, which was happening for a sizeable chunk of the last half miles. Next time I'm wearing the chest strap for more accuracy.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.01 24:08 24:08 12:00 12:00 2.01
2.01 46:00 21:52 10:53 11:27 4.02

lift only, 6:41 work time, 18 NOV 25, Lorton, Virginia

iThink:
State Champs - Simple Existence (165bpm)

WX at 9 PM (2) Nov 18 42 (6) 41 (5) 30.12 (1019) Calm light rain
Odometer 25B: 297.7mi
Odometer 25C: 49.0mi
Lift TE 2.1/0.8. Exercise Load 40 Average/max heart rate = 127/149

It's raining today, so I didn't run. I was thinking about erging, but I didn't feel it today. I did need to do something, so lifting it is. It's useful to have that capability in the garage. I'm glad I got it.

Lifting today:
Front squat 10/10/10 @45
Overhead Barbell Press 10/10/8 @65
Barbell Row 10/10/10 @115
Barbell Deadlift 10/10/10 @135

4.04mi, 49:20, 17 NOV 25, Lorton, Virginia

iThink:
Alvvays - After the Earthquake (166bpm)

WX at 6 PM (23) Nov 17 44.8 (7.1) 18.1 (-7.7) 29.99 (1015) Calm RH 33
Odometer 25B: 297.7mi
Odometer 25C: 49.0mi
TE 3.1/0.0. Exercise Load 74. Average/max heart rate = 139/145

Easy run today after yesterday's long run. First day running in pants and sweatshirt, though.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.02 24:43 24:43 12:14 12:14 2.02
2.02 49:20 24:37 12:11 12:13 4.04

7.74mi+lift, 93:59, 16 NOV 25, Lorton, Virginia

iThink:
The Beths - Not Running (180bpm)
The Get Up Kids - Ten Minutes (170bpm)
The Cure - A Forest (81bpm)

WX at 2 PM (19) Nov 16 62.1 (16.7) 16.7 (-8.5) 29.46 (997) WNW 31G40 RH 17
Odometer 25B: 293.7mi
Odometer 25C: 49.0mi
Lift TE 0.5/0.0. Exercise Load ~10 Average/max heart rate = 116/134
Run TE 3.9/0.1. Exercise Load 145 Average/max heart rate = 139/145

Some light lifting and trying front barbell squats as a precursor to the run hoping my knees won't rebel later on. Today was harder by HRM but not by perceived effort. I was trying to run more disciplined and not go deep into zone 4. For the most part it was possible, but made a little challenging by the crazy wind today: 31mph gusting to 40mph!

Lifting today:
Barbell Deadlift 10/10/10 @135
Front squat 10/10 @45

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 25:54 25:54 12:31 12:31 2.07
1.81 48:58 23:04 12:45 12:37 3.88
1.81 70:34 21:36 11:56 12:24 5.69
0.57 77:00 06:26 11:17 12:18 6.26
1.48 93:59 16:59 11:29 12:09 7.74

lift only, 4:24.3 work time, 15 NOV 25, Lorton, Virginia

iThink:
Nothing.

WX at 5 PM (22) Nov 15 56.1 (13.4) 41.9 (5.5) 29.55 (1000) SE 3
Odometer 25B: 293.7mi
Odometer 25C: 41.2mi
Lift TE 2.0/0.5. Exercise Load 35 Average/max heart rate = 126/153

I put together a power cage in the garage so I didn't have to go to the gym. I haven't lifted in a while and the few hundred dollars I spent on the home gym was to make it easier for me to do the kind of strength work that I need to do rather than just running. So I decided to do some lifting, but will probably do more later on.

Lifting today:
Barbell Deadlift 10/10/10 @135
Overhead Barbell Press 10/10/10 @65
Barbell Row 10/10/10 @115

4.2mi, 49:48, 13 NOV 25, Lorton, Virginia

iThink:
Machinae Supremacy - Shopmusic (96bpm)

WX at Noon (17) Nov 13 59 (15) 23 (-5) 29.98 (1015) W 16 RH 24
Odometer 25B: 293.7mi
Odometer 25C: 41.2mi
TE 3.5/0.0. Exercise Load 107. Average/max heart rate = 143/159

I didn't think I was going anywhere near as hard as the HRM says. I think it's from being on antihistamines and decongestants for my runny nose.

Return leg was a lot easier with a 16mph tailind!

SGMT AGGRG PERSG PERMI AVGPC DIST
2.10 26:12 26:12 12:29 12:29 2.10
2.10 49:48 23:36 11:14 11:51 4.20

3.13mi, 39:30, 11 NOV 25, Lorton, Virginia

iThink:
Hüsker Dü - Chartered Trips (114bpm)

WX at 5 PM (22) Nov 11 43.9 (6.6) 15.3 (-9.3) 29.99 (1015) W 10 RH 31
Odometer 25B: 293.7mi
Odometer 25C: 37.0mi
TE 2.5/0.0. Exercise Load 50. Average/max heart rate = 134/142

Easy recovery run after yesterday. Surprisingly, not much slower than yesterday's average run and a lot easier. It was also markedly cooler, of course. First run in snivel gear.

SGMT AGGRG PERSG PERMI AVGPC DIST
3.13 39:30 39:30 12:38 12:38 3.13

7.72mi, 90:32, 10 NOV 25, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)
Beach Bunny - Cuffing Season (84 bpm)
Beach Bunny - The Year of the Optimist (163 bpm)

WX at 5 PM (22) Nov 10 45.9 (7.7) 19.8 (-6.8) 29.77 (1008) NW 14G23 RH 34
Odometer 25B: 290.6mi
Odometer 25C: 37.0mi
TE 3.9/0.3. Exercise Load 143. Average/max heart rate = 138/153

Not hard, but not easy, and for this level of effort, pretty quick. Running just a hair over 90 minutes for this distance at this level of effort, I'll take it.

I got chumped out of the Bay Bridge 10k when the MDTA scratched the event. I was fucking pissed as this is the first race in a very long while that I've done a proper prep and taper. I'll do it next year, and I should be in better shape next year than what I am now - need to get more disciplined about diet and cutting down on things that are unhelpful to performance.

Starting to approach the transition point to the next shoes becoming the main pair.

SGMT AGGRG PERSG PERMI AVGPC DIST
2.06 25:28 25:28 12:22 12:22 2.06
1.80 47:19 21:51 12:08 12:15 3.86
1.80 68:05 20:46 11:32 12:02 5.66
2.06 90:32 22:27 10:54 11:44 7.72

3.03mi, 38:56, 5 NOV 25, Lorton, Virginia

iThink:
James Horner - Futile Escape (126bpm)

WX at 6 PM (23) Nov 05 70.7 (21.5) 40.1 (4.5) 29.72 (1006) S 6 RH 32
Odometer 25B: 282.9mi
Odometer 25C: 37.0mi
TE 2.4/0.0. Exercise Load 44. Average/max heart rate = 128/136

Warmer day, which is good since it's been chilly a bit.

Last run before the race. From here on out, it's just rest and fuel.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
3.03 38:56 38:56 12:52 12:52 3.03

3.12mi, 38:37, 4 NOV 25, Lorton, Virginia

iThink:
Beach Bunny - The Year of the Optimist (163 bpm)

WX at 5 PM (22) Nov 04 59.5 (15.3) 28.0 (-2.2) 30.17 (1021) Calm RH 29
Odometer 25B: 279.9mi
Odometer 25C: 37.0mi
TE 2.7/0.0. Exercise Load 55. Average/max heart rate = 129/137

No real hills today. In spite of it, more intensity, albeit faster.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
3.12 38:37 38:37 12:23 12:23 3.12

3.44mi, 46:21, 3 NOV 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
The Beths - Knees Deep (156bpm)

WX at 5 PM (22) Nov 03 62.8 (17.1) 45.3 (7.4) 29.94 (1013) SSW 6 RH 52
Odometer 25B: 276.8mi
Odometer 25C: 37.0mi
TE 2.5/0.0. Exercise Load 46. Average/max heart rate = 127/147

Wasn't expecting to run some hefty hill work but this is the price I pay for being in this area. Easy wogging, beginning of taper.

Weather was good. Forecast for Sunday morning is not as cold as I feared, so I think it'll be shorts and a t-shirt for race attire.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
3.44 46:21 46:21 13:28 13:28 3.44

7.72mi, 88:56, 1 NOV 25, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)
John Waite - Change (149bpm)
Journey - Only The Young (73bpm)

WX at 7 PM (23) Nov 01 51.6 (10.9) 39.4 (4.1) 30.05 (1017) Calm RH 62
Odometer 25B: 273.3mi
Odometer 25C: 37.0mi
TE 4.3/0.2. Exercise Load 180. Average/max heart rate = 144/163

Last hard run before racing next week. From here on out it's easy taper at MOST. I was experimenting with how hard I thought I could go at race intensity, so the last segment of this run basically became a max VO2 workout as I was running deep into zone 4 if not higher for the last two miles for sure.

Weather was as good as it gets. This is why fall is my favorite time of the year.

I feel ready. The remainder is just taper and prep.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.06 24:51 24:51 12:04 12:04 2.06
1.80 47:13 22:22 12:26 12:14 3.86
1.80 67:51 20:38 11:28 11:59 5.66
2.06 88:56 21:05 10:14 11:31 7.72

6.66mi, 82:48, 30 OCT 25, Lorton, Virginia

iThink:
The Beths - Dying to Believe (178bpm)

WX at 7 PM (23) Oct 30 55.4 (13.0) 50.4 (10.2) 29.47 (997) Calm RH 83
Odometer 25B: 273.3mi
Odometer 25C: 29.3mi
TE 3.5/0.0. Exercise Load 111. Average/max heart rate = 138/148

Wasn't planning on going very hard, but I did want to go at least 6 today after taking yesterday off. Waking up yesterday with a HRV of 20ms was a clear hint that I should take the day off, so I did.

At least the iThink wasn't Caramelldansen by the Caramella Girls after seeing this video. Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.05 25:14 25:14 12:19 12:19 2.05
1.29 41:52 16:38 12:54 12:32 3.34
1.29 58:15 16:23 12:42 12:35 4.63
2.03 82:48 24:33 12:06 12:26 6.66

6.09mi, 71:31, 28 OCT 25, Lorton, Virginia

iThink:
Bear McCreary - Storming New Caprica (114bpm)
Jamie Christopherson - A Stranger I Remain (Maniac Agenda Mix) (165bpm)
Michael Kamen - Band of Brothers Suite No. 2 (80bpm)

WX at 6 PM (22) Oct 28 54.7 (12.6) 39.7 (4.3) 30.13 (1020) NNE 5 RH 57
Odometer 25B: 266.6mi
Odometer 25C: 29.3mi
TE 3.7/0.0. Exercise Load 123. Average/max heart rate = 141/155

I went harder than I expected, although I felt pretty good at the start. It was breezy and cool and that would be good race weather but I didn't intend to go that hard today.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.86 21:42 21:42 11:40 11:40 1.86
1.20 36:06 14:24 12:00 11:48 3.06
1.19 50:42 14:36 12:16 11:56 4.25
1.84 71:31 20:49 11:19 11:45 6.09

3.1mi, 40:06, 27 OCT 25, Lorton, Virginia

iThink:
For Against - The Pennines (165bpm)
Perturbator - Raining Steel (75bpm)

WX at 6 PM (22) Oct 27 57.0 (13.9) 34.7 (1.5) 30.23 (1023) Calm RH 42
Odometer 25B: 260.5mi
Odometer 25C: 29.3mi
TE 2.5/0.2. Exercise Load 47. Average/max heart rate = 132/138

Easy recovery run after yesterday.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.54 19:53 19:53 12:55 12:55 1.54
1.56 40:06 20:13 12:58 12:56 3.10

7.71mi, 88:34, 26 OCT 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
The Beths - Knees Deep (156bpm)

WX at 2 PM (18) Oct 26 60.3 (15.7) 35.2 (1.8) 30.34 (1027) Calm RH 39
Odometer 25B: 257.4mi
Odometer 25C: 29.3mi
TE 4.5/0.2. Exercise Load 195. Average/max heart rate = 144/167

First run in a few days but the weather was excellent and the run reflected the weather. This one went unusually hard, just to see how I would feel about going at race intensity. I feel mostly ready. Finish was a dip into zone 5 for sure.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.06 25:27 25:27 12:21 12:21 2.06
1.80 47:27 22:00 12:13 12:18 3.86
1.80 67:41 20:14 11:14 11:57 5.66
2.05 88:34 20:53 10:11 11:29 7.71

3.09mi, 39:37, 20 OCT 25, Lorton, Virginia

iThink:
The Beths - Roundabout (162bpm)

WX at 7 PM (23) Oct 20 59.2 (15.1) 39.0 (3.9) 29.96 (1014) NW 6 RH 47
Odometer 25B: 257.4mi
Odometer 25C: 21.6mi
TE 2.6/0.0. Exercise Load 49. Average/max heart rate = 132/139

Easy recovery run, as I only slept 4 hours last night, which was far too little. Distance was exactly 5km and I was very disciplined about slow and easy, which is still productive as the weather is perfect right now.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.54 19:59 19:59 12:59 12:59 1.54
1.55 39:37 19:38 12:40 12:49 3.09

6.08mi+lift, 76:28, 19 OCT 25, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)
The Beths - Dying to Believe (178bpm)

WX at 4 PM (20) Oct 19 75.9 (24.4) 52.3 (11.3) 29.72 (1006) SE 13G21 RH 43
Odometer 25B: 254.3mi
Odometer 25C: 21.6mi
TE 3.4/0.0. Exercise Load 99. Average/max heart rate = 138/148

Easy run after yesterday, which was a day of do nothing but eat. In that case, it was all-you-can-eat K-BBQ, and I literally did not eat anything else for the rest of the day. Today felt a bit easier than what a task effort of 3.4 would suggest.

Plantar fasciitis in my left foot is starting to flare up. That is inconvenient.

Lifting afterwards, first time in forever:

Barbell Deadlift 10/10/10 @135
Barbell overhead press 10/10/10 @65
Lat Pulldown 10/10/10 @100
Leg press 15/15/15 @368

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.84 23:34 23:34 12:48 12:48 1.84
1.20 38:25 14:51 12:23 12:38 3.04
1.19 53:34 15:09 12:44 12:40 4.23
1.85 76:28 22:54 12:23 12:35 6.08

7.75mi, 94:38, 17 OCT 25, Lorton, Virginia

iThink:
The Beths - Dying to Believe (178bpm)
The Beths - Knees Deep (156bpm)

WX at 7 PM (23) Oct 17 55.4 (13.0) 41.4 (5.2) 29.98 (1015) Calm RH 59
Odometer 25B: 248.2mi
Odometer 25C: 21.6mi
TE 3.8/0.0. Exercise Load 130. Average/max heart rate = 137/148

After taking yesterday off, today was remarkably smooth for relative effort. Of course, the weather has a lot to do with it as it's about as perfect as it gets. Nice easy, disciplined zone 2 (albeit high) run while not blowing max heart rate too deep into zone 4.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 26:06 26:06 12:37 12:37 2.07
1.81 48:27 22:21 12:21 12:29 3.88
1.80 69:59 21:32 11:58 12:19 5.68
2.07 94:38 24:39 11:54 12:13 7.75

6.66mi, 92:50, 15 OCT 25, Lorton, Virginia

iThink:
Minor Threat - Guilty of Being White (186bpm)
The Beths - Knees Deep (156bpm)

WX at 8 PM (0) Oct 15 68.0 (20.0) 45.3 (7.4) 29.95 (1014) NNW 8 RH 44
Odometer 25B: 240.4mi
Odometer 25C: 21.6mi
TE 3.0/0.0. Exercise Load 71. Average/max heart rate = 127/141

LSD today, although I also had to stop to get something sticky off my left shoe. Had some cramping in my left hamstring. I think I'm taking tomorrow off.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.83 26:02 26:02 14:14 14:14 1.83
1.51 47:02 21:00 13:54 14:05 3.34
1.51 69:39 22:37 14:59 14:22 4.85
1.81 92:50 23:11 12:49 13:56 6.66

7.0mi, 88:46, 14 OCT 25, Lorton, Virginia

iThink:
The Beths - Roundabout (162bpm)
John Waite - Change (149bpm)

WX at 8 PM (0) Oct 14 64.2 (17.9) 53.1 (11.7) 30.05 (1017) NNW 7 RH 67
Odometer 25B: 240.4mi
Odometer 25C: 14.9mi
TE 3.4/0.2. Exercise Load 103. Average/max heart rate = 133/150

Had planned on long easy distance. What I didn't count on was zero visibility on trails. Time to start running with a light. Almost wiped out once. Most of it was pretty controlled, although there were parts going uphill where I worked it harder than I had intended, but mostly to make up for taking the trail portions slowly.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.05 27:15 27:15 13:18 13:18 2.05
1.45 46:01 18:46 12:57 13:09 3.50
1.45 63:51 17:50 12:18 12:54 4.95
2.05 88:46 24:55 12:09 12:41 7.00

3.13mi, 42:53, 12 OCT 25, Lorton, Virginia

iThink:
None as I was coaching someone else.

WX at 10 AM (14) Oct 12 64.4 (18.0) 57.7 (14.3) 29.92 (1013) NNE 5 RH 78
Odometer 25B: 233.6mi
Odometer 25C: 14.9mi
TE 2.3/0.0. Exercise Load 38. Average/max heart rate = 124/136

Easy recovery run pacing someone else this morning.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
3.13 42:53 42:53 13:42 13:42 3.13

7.73mi, 91:06, 11 OCT 25, Lorton, Virginia

iThink:
Beach Bunny - The Year of the Optimist (163 bpm)
Beach Bunny - Cuffing Season (84 bpm)
The Beths - Knees Deep (156bpm)

WX at 3 PM (19) Oct 11 71.1 (21.7) 56.8 (13.8) 30.04 (1017) Calm RH 60
Odometer 25B: 230.4mi
Odometer 25C: 14.9mi
TE 4.2/0.1. Exercise Load 172. Average/max heart rate = 144/161

I've been faster although I don't feel it. I'm sure it's a function of having a decent training base coming out of the summer and things getting cooler, so this is a good sign. Come November this should be promising as I'll still have the base but I don't have to worry about the level of heat sinking that I do when it's warm - and it was definitely warmer than I expected today.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.06 25:11 25:11 12:13 12:13 2.06
1.81 47:05 21:54 12:06 12:10 3.87
1.80 68:22 21:17 11:49 12:03 5.67
2.06 91:06 22:44 11:02 11:47 7.73

4.07mi, 55:25, 7 OCT 25, Lorton, Virginia

iThink:
The Beths - Out of Sight (165bpm)
Dos Gringos - Going In For Guns (120 bpm)

WX at 7 PM (23) Oct 07 75.9 (24.4) 63.7 (17.6) 30.01 (1016) SE 6 RH 65
Odometer 25B: 230.4mi
Odometer 25C: 7.2mi
TE 2.5/0.0. Exercise Load 45. Average/max heart rate = 126/136

I was really not feeling it today. I was going to bag it off, but I'm at the point where there is no such thing as junk mileage if it's being run at zone 2. So I did.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.03 28:08 28:08 13:52 13:52 2.03
2.04 55:25 27:17 13:22 13:37 4.07

4.07mi, 52:27, 6 OCT 25, Lorton, Virginia

iThink:
The Get Up Kids - Ten Minutes (170 bpm)
The Beths - Knees Deep (156bpm)

WX at 7 PM (23) Oct 06 74.3 (23.5) 61.7 (16.5) 30.19 (1022) SE 5 RH 65
Odometer 25B: 226.3mi
Odometer 25C: 7.2mi
TE 2.8/0.0. Exercise Load 58. Average/max heart rate = 130/142

I took yesterday off, but I elected not to go hard today as I didn't want to take chances with my knees or back. Easy run, felt pretty good.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.01 26:21 26:21 13:07 13:07 2.01
2.06 52:27 26:06 12:40 12:53 4.07

7.21mi, 88:02, 2 OCT 25, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)

WX at 7 PM (23) Oct 02 62.6 (17.0) 51.8 (11.0) 30.38 (1028) Calm RH 67
Odometer 25B: 222.0mi
Odometer 25C: 7.2mi
TE 3.8/0.0. Exercise Load 130. Average/max heart rate = 139/153

New course today, one with some serious hills on it. I normally don't flock to hills, but there may be some benefit in trying to work raw power without destroying my knees doing speedwork.

Also, new shoes. As usual, rotating old orthotics into the new shoes to establish wear but will probably switch them back. I don't know if that explained today's speed or if I'm actually getting faster, but either way, I know I need to work the knees and around it or I'm gonna pay for it later.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.87 23:43 23:43 12:41 12:41 1.87
1.90 46:18 22:35 11:53 12:17 3.77
1.62 66:41 20:23 12:35 12:22 5.39
1.82 88:02 21:21 11:44 12:13 7.21

4.2mi, 57:59, 30 SEP 25, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)

WX at 8 PM (0) Sep 29 73.4 (23.0) 66.4 (19.1) 30.14 (1020) Calm RH 78
Odometer 25B: 222.0mi
TE 2.5/0.0. Exercise Load 45. Average/max heart rate = 127/136

Finally, a disciplined zone 2 run for once! It's kind of sad that it's been this long since I've been disciplined enough to not want to go any faster but tonight was definitely a "pace is irrelevant, only heart rate matters" kind of run.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.10 29:01 29:01 13:49 13:49 2.10
2.10 57:59 28:58 13:48 13:48 4.20

4.22mi, 51:05, 29 SEP 25, Lorton, Virginia

iThink:
The Beths - Expert In A Dying Field (137bpm)
The Beths - Knees Deep (156bpm)

WX at 8 PM (0) Sep 29 73.4 (23.0) 66.4 (19.1) 30.14 (1020) Calm RH 78
Odometer 25B: 217.8mi
TE 3.3/0.0. Exercise Load 92. Average/max heart rate = 141/151

I was looking to go further, but the refrigerant coil in my HVAC is leaking and I need a replacement, so I was delayed getting out the door. I'm also on fan only for the next few days. Good times. Today was undisciplined, running harder than it probably should've been, but I'll try to run Z2 tomorrow.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.11 26:14 26:14 12:26 12:26 2.11
2.11 51:05 24:51 11:47 12:06 4.22

6.05mi, 72:01, 26 SEP 25, Lorton, Virginia

iThink:
The Beths - Knees Deep (156bpm)

WX at 8 PM (0) Sep 26 70.7 (21.5) 68.2 (20.1) 29.85 (1010) Calm RH 91
Odometer 25B: 213.6mi
TE 3.6/0.0. Exercise Load 126. Average/max heart rate = 140/157

First run in a few days after a sleep-deprived week. I was thinking about going 5 but by the time I hit my planned turnaround point, I figured an extra half mile was easy enough, and I got in 6. Knees are feeling it, though, even though the shoes don't have that much mileage on them.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.84 22:57 22:57 12:28 12:28 1.84
1.20 37:05 14:08 11:47 12:12 3.04
1.19 51:36 14:31 12:12 12:12 4.23
1.82 72:01 20:25 11:13 11:54 6.05

4.22mi, 53:03, 22 SEP 25, Lorton, Virginia

iThink:
Super Sometimes - Say Something Now (180bpm)

WX at 7 PM (23) Sep 22 72.5 (22.5) 66.0 (18.9) 29.99 (1015) Calm RH 80
Odometer 25B: 207.6mi
TE 3.1/0.0. Exercise Load 78. Average/max heart rate = 135/146

Easy run, trying to keep average heart rate around 137, which I succeeded at. My legs are, not surprisingly, still sore after my very hard run Saturday.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.11 26:37 26:37 12:37 12:37 2.11
2.11 53:03 26:26 12:32 12:34 4.22

7.04mi, 84:17, 20 SEP 25, Tolland, Massachusetts

iThink:
Letters to Cleo - You Dirty Rat (170bpm)
MxPx - I Will Follow (178bpm)

WX at 10 AM (14) Sep 20 60.1 (15.6) 41.0 (5.0) 30.3 (1026) NNE 9 RH 49
Odometer 25B: 203.4mi
TE 4.3/0.2. Exercise Load 179. Average/max heart rate = 147/168

I took yesterday off, which I didn't expect, nor did I expect the heavy rolling hills that I did on this morning's run, which was done at an intensity that is almost time trial in its level. This was a great run, the weather was perfect, and the leaves here in western Massachusetts are starting to turn. Fall is my favorite time of the year, no doubt.

I was surprised that I didn't eat a change in max HR or LTHR based on the parts I ran very hard this morning.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.72 22:12 22:12 12:54 12:54 1.72
3.59 66:06 43:54 12:14 12:27 5.31
1.73 84:17 18:11 10:31 11:58 7.04

4.06mi, 52:18, 17 SEP 25, Lorton, Virginia

iThink:
Maritime - German Engineering (190bpm)

WX at 7 PM (23) Sep 17 68 (20) 66 (19) 29.97 (1014) Calm mist RH 93
Odometer 25B: 203.3.mi
TE 2.8/0.0. Exercise Load 62. Average/max heart rate = 133/140

Easy day after yesterday's dreadmill gaffe. I was deliberately not trying to run beyond zone 2 but I was also experimenting with turnover, posture, and gait. Still, this was judicious and the weather was pleasant - so a good day.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.01 26:23 26:23 13:08 13:08 2.01
2.05 52:18 25:55 12:39 12:53 4.06

3.0mi on dreadmill+lift, 36:12, 16 SEP 25, Lorton, Virginia

iThink:
Nothing as I was listening to Stephen Coonts' Flight of the Intruder on audiobook.

WX at 6 PM (22) Sep 16 61.2 (16.2) 58.1 (14.5) 30.11 (1019) N 6 heavy rain
Odometer 25B: 199.2mi
Lift TE 0.8/0.4. Exercise Load 14 Average/max heart rate = 120/141
Run TE 3.1/0.0. Exercise Load 85 Average/max heart rate = 139/145

The dreadmill is never quite accurate for relative effort. I run this pace and I'm averaging almost 140bpm, but running outside, I'm well inside zone 2. This doesn't wash, but fuck it, whatever.

Lifting today:
Dumbbell Deadlift and Squat 10/10/10 each interleaved @80

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.00 12:17 12:17 12:17 12:17 1.00
1.00 24:17 12:00 12:00 12:09 2.00
1.00 36:12 11:55 11:55 12:04 3.00

6.93mi, 90:35, 15 SEP 25, Lorton, Virginia

iThink:
Alvvays - After the Earthquake (166bpm)
Brad Fiedel - Main Title - The Terminator (69 bpm)

WX at 6 PM (22) Sep 15 77.0 (25.0) 60.1 (15.6) 30.15 (1020) ENE 13 RH 55
Odometer 25B: 195.7.mi
TE 3.7/0.0. Exercise Load 127. Average/max heart rate = 140/154

A few days off led to deciding to run trails rather than just pavement. I wanted to challenge my legs after having done some deadlifts and squats for the first time in a long time a few days ago and finally getting over the initial soreness. I felt okay although I almost wiped out on some of the more technical parts of the trail as it's really a mountain bike trail and thus pretty rocky at points.

The linked cover got a "nicely done!" from Brad Fiedel himself!

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
0.70 09:09 09:09 13:04 13:04 0.70
1.14 23:48 14:39 12:51 12:56 1.84
0.87 34:54 11:06 12:46 12:53 2.71
0.58 43:14 08:20 14:22 13:08 3.29
0.37 48:24 05:10 13:58 13:13 3.66
2.48 81:02 32:38 13:10 13:12 6.14
0.53 87:02 06:00 11:19 13:03 6.67
0.26 90:35 03:33 13:40 13:04 6.93

3.0mi on dreadmill+lift, 35:54, 11 SEP 25, Lorton, Virginia

iThink:
Veruca Salt - With David Bowie (128 bpm)
Game Theory - You Drive (140 bpm)

WX at 8 PM (0) Sep 11 73.0 (22.8) 61.0 (16.1) 30.12 (1019) S 9
Odometer 25B: 188.7mi
Lift TE 0.6/1.4. Exercise Load 7 Average/max heart rate = 113/132
Run TE 3.3/0.0. Exercise Load 88 Average/max heart rate = 140/146

First lifting in, well, forever. 3 miles much harder on the dreadmill than I expected; so much for my plan to do a recovery run. I guess I'll see what happens with the HRV tonight. It was appropriate to do something today as it's 9/11.

Lifting today:
Dumbbell Deadlift 10/10/10 @70
Dumbbell Squat 10/10/10 @70

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.00 11:53 11:53 11:53 11:53 1.00
1.00 23:54 12:01 12:01 11:57 2.00
1.00 35:54 12:00 12:00 11:58 3.00

3.01mi, 85:26, 10 SEP 25, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84 bpm)
Game Theory - Last Day That We're Young (141 bpm)

WX at 8 PM (0) Sep 10 69.1 (20.6) 63.0 (17.2) 30.11 (1019) NNE 6 RH 80
Odometer 25B: 185.2.mi
TE 3.5/0.0. Exercise Load 105. Average/max heart rate = 138/149

This did not feel like a TE 3.5 run. I wasn't working very hard to go uphill even if my heart rates were into zone 4. I was, however, very intent on running 6.66mi today, which I did.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.07 26:32 26:32 12:49 12:49 2.07
1.27 42:51 16:19 12:51 12:50 3.34
1.27 59:17 16:26 12:56 12:52 4.61
2.05 85:26 26:09 12:45 12:50 6.66

3.01mi, 39:43, 8 SEP 25, Lorton, Virginia

iThink:
Beach Bunny - The Year of the Optimist (163 bpm)

WX at 7 PM (23) Sep 08 71.1 (21.7) 44.1 (6.7) 30.23 (1023) E 9 RH 37
Odometer 25B: 178.5.mi
TE 2.4/0.0. Exercise Load 42. Average/max heart rate = 125/138

Easy recovery run. The Forerunner is saying 19 more hours of recovery. I should heed it.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.50 20:11 20:11 13:27 13:27 1.50
1.51 39:43 19:32 12:56 13:12 3.01

7.95mi, 93:08, 7 SEP 25, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84 bpm)
Philip Glass - Lightning (100 bpm)

WX at Noon (16) Sep 07 68.4 (20.2) 57.0 (13.9) 30.08 (1018) Calm RH 67 WX at 2 PM (18) Sep 07 74.8 (23.8) 53.8 (12.1) 30.06 (1017) Calm RH 47
Odometer 25B: 175.5.mi
TE 4.4/0.0. Exercise Load 184. Average/max heart rate = 145/165

Today was not supposed to be a time trial, but parts of it were run at that level of intensity. I was experimenting with how long or how hard I would dip into zone 4, which in today's case was a lot longer than I expected at the levels of effort. I'm also trying to get more accustomed to running faster as the weather starts to transition more towards fall.

Today was an unparalleled opportunity as it started cool and I had to strike while the weather was still that. The fact that I had negative splits all the way through is also pretty awesome.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.04 24:53 24:53 12:12 12:12 2.04
1.80 46:37 21:44 12:04 12:08 3.84
2.46 74:40 28:03 11:24 11:51 6.30
1.66 93:08 18:28 11:07 11:42 7.96

3.0mi, 39:43, 3 SEP 25, Lorton, Virginia

iThink:
The Beaches - Edge of the Earth (160 bpm)

WX at 6 PM (22) Sep 03 81.0 (27.2) 54.0 (12.2) 29.86 (1011) S 8 RH 39
Odometer 25B: 167.5.mi
TE 2.4/0.0. Exercise Load 42. Average/max heart rate = 125/138

The watch said 28 minutes of recovery run @127 bpm. I don't ever feel like I can run that short, so I did my customary 3 miles of wogging for recovery. This time I was disciplined on effort.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.50 20:11 20:11 13:27 13:27 1.50
1.50 39:43 19:32 13:01 13:14 3.00

4.0mi, 48:19, 2 SEP 25, Lorton, Virginia

iThink:
Beach Bunny - The Year of the Optimist (163 bpm)

WX at 9 PM (1) Sep 02 69.1 (20.6) 55.0 (12.8) 30.04 (1017) SE 5 RH 60
Odometer 25B: 164.5.mi
TE 3.2/0.0. Exercise Load 91. Average/max heart rate = 135/145

The Garmin Forerunner says my lactate threshold just increased to 160. I'm not sure if I really buy that, but it suggests I'm getting stronger. Previous lactate threshold was 157. Today was markedly faster than I expected for running 7.77 yesterday. I didn't want to push it too hard, so I went mid-zone 3 just to see how it might feel. If I'm judicious, I should probably take tomorrow easy. Today wasn't really easy.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.00 25:09 25:09 12:34 12:34 2.00
2.00 48:19 23:10 11:35 12:05 4.00

7.77mi, 96:28, 1 SEP 25, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84 bpm)
Sugarcult, Dead Living (160bpm)

WX at 2 PM (18) Sep 01 79.0 (26.1) 52.0 (11.1) 30.21 (1023) ENE 15G20 RH 39
Odometer 25B: 160.5.mi
TE 3.8/0.1. Exercise Load 138. Average/max heart rate = 142/159

Day off yesterday because I knew I was going to go long today. I kind of hoped I wouldn't run during the mid-day, but I didn't want to do it later at night. It's done, either way. Time to start working on harder effort in preparation for a race in November. At least it was dry and breezy!

Negative splits are a bonus too - I didn't expect to have that!

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.03 25:59 25:59 12:48 12:48 2.03
1.80 48:46 22:47 12:39 12:44 3.83
2.46 78:42 29:56 12:10 12:31 6.29
1.48 96:28 17:46 12:00 12:25 7.77

6.01mi, 73:37, 30 AUG 25, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84 bpm)
Beach Bunny - The Year of the Optimist (163 bpm)

WX at 8 PM (0) Aug 30 65 (18.3) 53 (11.6) 30.09 (1018) ESE 1 RH 64
Odometer 25B: 152.8.mi
TE 3.6/0.0. Exercise Load 118. Average/max heart rate = 138/151

Two days off and amazing weather for this time of the year meant I decided to go a bit harder. I'm also starting to think about how I'm going to train climbing at levels of intensity above zone 3 as I've signed up for the Bay Bridge Run Walk in Annapolis for 9 November.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.81 23:13 23:13 12:50 12:50 1.81
1.20 37:28 14:15 11:52 12:27 3.01
1.19 52:28 15:00 12:36 12:30 4.20
1.81 73:37 21:09 11:41 12:15 6.01

3.01mi, 40:57, 27 AUG 25, Lorton, Virginia

iThink:
Y. Takada - Primitive ~Origin~ (Hero's Theme) (151bpm)

WX at 7 PM (23) Aug 27 75.2 (24.0) 48.6 (9.2) 30.1 (1019) WNW 3 RH 38
Odometer 25B: 146.8.mi
TE 2.3/0.0. Exercise Load 38. Average/max heart rate = 128/135

Weather remains good, but my legs were beat up after yesterday, so I deliberately ran 3 very disciplined easy miles today.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.50 20:53 20:53 13:55 13:55 1.50
1.51 40:57 20:04 13:17 13:36 3.01

7.00mi, 89:42, 26 AUG 25, Lorton, Virginia

iThink:
Beach Bunny - The Year of the Optimist (163 bpm)

WX at 9 PM (1) Aug 26 63.7 (17.6) 57.4 (14.1) 30.03 (1016) Calm RH 79
Odometer 25B: 143.8.mi
TE 3.5/0.0. Exercise Load 109. Average/max heart rate = 133/149

Weather was great and cooling off during my run, so it was good. A little harder than I thought, but it worked out. Distance was about right.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.06 26:58 26:58 13:05 13:05 2.06
1.44 46:04 19:06 13:16 13:10 3.50
1.44 64:28 18:24 12:47 13:03 4.94
2.06 89:42 25:14 12:15 12:49 7.00

4.19mi, 55:19, 24 AUG 25, Lorton, Virginia

iThink:
Beach Bunny - The Year of the Optimist (163 bpm)

WX at Noon (16) Aug 24 79.7 (26.5) 66.9 (19.4) 29.92 (1013) S 6 RH 65
Odometer 25B: 136.8.mi
TE 3.0/0.0. Exercise Load 65. Average/max heart rate = 135/149

Legs were remarkably tired and running in the mid-day meant heat, so I knew today was going to be unambitious. Negative split on the return was to be expected with the downhill but I was also fully warmed up by 3 miles in. It always takes a while.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.09 28:04 28:04 13:26 13:26 2.09
2.10 55:19 27:15 12:59 13:12 4.19

3.02mi, 43:03, 22 AUG 25, Lorton, Virginia

iThink:
The Beaches - Takes One To Know One (79 bpm)

WX at 8 PM (0) Aug 22 71.8 (22.1) 59.4 (15.2) 30.02 (1016) Calm RH 64
Odometer 25B: 132.6.mi
TE 2.3/0.0. Exercise Load 35. Average/max heart rate = 127/133

Recovery run after yesterday's burner. Surprisingly, I don't feel as destroyed as I might expect. I'm also getting a little more sleep than usual, so that probably helps too.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
3.02 43:03 43:03 13:56 13:56 3.02

7.69mi, 91:29, 21 AUG 25, Lorton, Virginia

iThink:
Beach Bunny - The Year of the Optimist (163 bpm)

WX at 8 PM (0) Aug 21 68 (20) 64 (18) 29.9 (1012) Calm RH 88
Odometer 25B: 137.3.mi
TE 4.3/0.2. Exercise Load 175. Average/max heart rate = 145/163

I didn't think I was going to go this fast or this hard, but the weather was good and it was hard to not go faster. So today was a good run but I know I need to be disciplined about recovery and rest days respectively.

Splits

SGMT AGGRGTE PERSG PERMI AVGPC DIST
2.03 0:24:57 24:57 12:17 12:17 2.03
1.81 0:46:54 21:57 12:08 12:13 3.84
1.80 1:08:00 21:06 11:43 12:03 5.64
2.05 1:31:29 23:29 11:27 11:54 7.69

3.0mi, 41:34, 19 AUG 25, Lorton, Virginia

iThink:
For Against - The Pennines (165 bpm)

WX at 8 PM (0) Aug 19 71 (22) 66 (19) 30.05 (1017) Calm rain RH 84
Odometer 25B: 129.6.mi
TE 2.3/0.0. Exercise Load 36. Average/max heart rate = 129/137

A proper recovery run, aided by the cooler weather and rain. My legs are super beat up.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
3.00 41:34 41:34 13:51 13:51 3.00

7.74mi, 95:20, 18 AUG 25, Lorton, Virginia

iThink:
The Get Up Kids - Ten Minutes (170 bpm)

WX at 7 PM (23) Aug 18 68.0 (20.0) 64.9 (18.3) 30.13 (1020) NE 8 light rain RH 90
Odometer 25B: 126.6.mi
TE 4.1/0.0. Exercise Load 147. Average/max heart rate = 140/155

I was a slug the last few days and I needed to get a run in. What I did not expect was to go fast and hard, and today was a pleasant surprise - although the weather was most certainly a contributor. My knees hurt, of course, afterwards. Ugh.

Splits

SGMT AGGRGTE PERSG PERMI AVGPC DIST
2.06 0:26:17 26:17 12:46 12:46 2.06
1.80 0:49:27 23:10 12:52 12:49 3.86
1.81 1:11:20 21:53 12:05 12:35 5.67
2.07 1:35:20 24:00 11:36 12:19 7.74

8,000m on Concept2 Model D, 37:46.5, 13 AUG 25, Lorton, Virginia

iThink:
nothing as I was watching random shit on YouTube.

WX at 7 PM (23) Aug 13 78.1 (25.6) 73.0 (22.8) 29.84 (1010) WSW 3 light rain
Odometer 14B: 411.0mi
TE 3.0/0.0 Exercise load 62 Avg/Max HR 129/144 Avg/Max Power 118/165W

It was raining outside, so I decided on an erg, which felt harder than it was, but didn't go much above zone 2 minus some ill-advised pulling at the end.

Splits
Distance: 8000
Time: 37:46.5
Avg/500m: 02:21.7
Drag Factor: 102
Per Mile: 00:07:36

6.01mi, 75:24, 12 AUG 25, Lorton, Virginia

iThink:
Beach Bunny - Chasm (162bpm)
The Cure - A Forest (live 1984 Wembley) (160bpm)
The Cure - A Forest (live 1985 Birmingham) (184bpm)

WX at 9 PM (1) Aug 12 77.7 (25.4) 74.5 (23.6) 29.94 (1013) Calm RH 89
Odometer 25B: 117.9.mi
TE 3.7/0.0. Exercise Load 122. Average/max heart rate = 139/162

I took yesterday off. I wasn't planning on going very hard as I thought it was still a bit warm and humid, but for some reason, I dipped into threshold pace and held it on and off (less some cramping in the calf) and finished very, very hard. That was unexpected. I NEED to do something tomorrow and go very easy.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.82 23:48 23:48 13:05 13:05 1.82
1.19 38:48 15:00 12:36 12:53 3.01
1.19 54:34 15:46 13:15 13:00 4.20
1.81 75:24 20:50 11:31 12:33 6.01

7.0mi, 90:41, 10 AUG 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
Beach Bunny - refrain of unreleased song
Beach Bunny - Chasm (162bpm)

WX at Noon (16) Aug 10 82.4 (28.0) 58.8 (14.9) 30.22 (1023) Calm RH 44
Odometer 25B: 111.9.mi
TE 3.5/0.3. Exercise Load 113. Average/max heart rate = 138/154

I took yesterday off and decided to run before it got too hot. I think the biggest difference maker was having a light headwind on the way back - I was able to run a lot more efficiently and even had a fast finish. I don't think this is necessarily representative of trends, but I think once it starts to get cooler, things will improve.

Splits

SGMT AGGRGTE PERSG PERMI AVGPC DIST
2.04 0:27:34 27:34 13:31 13:31 2.04
1.63 0:49:13 21:39 13:17 13:25 3.67
1.24 1:05:46 16:33 13:21 13:24 4.91
2.09 1:30:41 24:55 11:55 12:57 7.00

4.01mi, 53:09, 8 AUG 25, Lorton, Virginia

iThink:
soccer mommy - Driver (100 bpm)
Eddie Money - I Think I'm In Love (152 bpm)

WX at 7 PM (23) Aug 08 79.2 (26.2) 60.4 (15.8) 30.16 (1021) E 3 RH 52
Odometer 25B: 104.9.mi
TE 2.8/0.0. Exercise Load 58. Average/max heart rate = 134/143

Sore from yesterday when I woke up, and dead legs for the first half of this run. All the uphills took a lot more effort than what the pace would suggest. Negative split is because it's mostly downhill on the return leg. Tomorrow is probably going to be a rest day as a result.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.98 26:37 26:37 13:27 13:27 1.98
2.03 53:09 26:32 13:04 13:15 4.01

6.71mi, 87:09, 7 AUG 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
soccer mommy - Abigail (117 bpm)

WX at 8 PM (0) Aug 07 77.5 (25.3) 64.4 (18.0) 30.21 (1023) E 3 RH 63
Odometer 25B: 100.9.mi

I took yesterday off as I felt tired and didn't want to overtrain. I offset that rest day yesterday with an attempt to run my standard distance but I went slightly long. As usual, base mileage to burn lard.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.53 19:16 19:16 12:36 12:36 1.53
3.64 66:27 47:11 12:58 12:51 5.17
1.54 87:09 20:42 13:26 12:59 6.71

4.0mi, 55:12, 5 AUG 25, Lorton, Virginia

iThink:
GBH- Gunned Down (158 bpm)

WX at 9 PM (1) Aug 05 75 (24) 69 (21) 30.25 (1024) Calm RH 83
Odometer 25A: 407.9mi | Odometer 25B: 94.2.mi

Fucking finally, a proper zone 23 run for real. I was feeling tired so I went short and easy.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
4.00 55:12 55:12 13:48 13:48 4.00

4.22mi, 53:29, 4 AUG 25, Lorton, Virginia

iThink:
The Beaches - Takes One To Know One (79 bpm)

WX at 8 PM (0) Aug 04 75.0 (23.9) 64.9 (18.3) 30.13 (1020) Calm RH 71
Odometer 25A: 407.9mi | Odometer 25B: 90.2.mi

Easy run, attempt to be more disciplined about zone 2. Better than usual but still room for improvement. I went light because I didn't get much sleep last night.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
2.11 27:00 27:00 12:48 12:48 2.11
2.11 53:29 26:29 12:33 12:40 4.22

7.7mi, 1:41:47, 2 AUG 25, Lorton, Virginia

iThink:
The Get Up Kids - Ten Minutes (170 bpm)

WX at 2 PM (18) Aug 02 77.4 (25.2) 57.2 (14.0) 30.2 (1022) Calm RH 49
Odometer 25A: 407.9mi | Odometer 25B: 86.0.mi

The heat finally broke and I decided to celebrate with a long run. Today was an attempt to stay disciplined about heart rate and for the most part I was good about it. Definitely harder at the end as I was more tired.

Splits

SGMT AGGRGTE PERSG PERMI AVGPC DIST
2.04 0:27:23 27:23 13:25 13:25 2.04
1.81 0:51:56 24:33 13:34 13:29 3.85
1.81 1:16:02 24:06 13:19 13:26 5.66
2.04 1:41:47 25:45 12:37 13:13 7.70

3.33mi on dreadmill, 40:06, 31 JUL 25, Lorton, Virginia

iThink:
Beach Bunny - Dream Boy (126 bpm)

WX at 10 PM (2) Jul 31 77 (25) 73 (23) 29.94 (1013) Calm RH 88
Odometer 25A: 407.9mi | Odometer 25B: 78.3.mi
TE 3.3/0.0. Exercise Load 85. Average/max heart rate = 138/147

Late start, didn't want to run very far, and ended up doing 40 minutes on the dreadmill instead as I napped for two hours after getting back from work today.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
0.99 12:08 12:08 12:15 12:15 0.99
1.00 24:05 11:57 11:57 12:06 1.99
1.00 36:07 12:02 12:02 12:05 2.99
0.34 40:06 03:59 11:43 12:03 3.33

5.52mi, 70:35, 29 JUL 25, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84 bpm)
Alvvays - After the Earthquake (166bpm)

WX at 9 PM (1) Jul 29 86.0 (30.0) 75.9 (24.4) 29.99 (1015) S 7 RH 72
Odometer 25A: 407.9mi | Odometer 25B: 74.4.mi

The heat has been oppressive and I waited until dusk to start. Today was markedly harder than before, and I went anaerobic enough where my watch thinks my MHR is 184 with a LTHR of 157. I'm not sure I buy off on that, but the only way to find out is really to push it to LTHR and above, and I haven't done much of that lately.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.82 23:50 23:50 13:06 13:06 1.82
0.94 35:55 12:05 12:51 13:01 2.76
1.65 57:18 21:23 12:58 13:00 4.41
1.11 70:35 13:17 11:58 12:47 5.52
 

6.66mi, 88:30, 27 JUL 25, Lorton, Virginia

iThink:
Beach Bunny - Cuffing Season (84 bpm)
Beach Bunny - 6 Weeks (157 bpm)
Beach Bunny - Painkiller (123 bpm)

WX at 5 PM (21) Jul 27 80 (27) 77 (25) 29.96 (1014) SSW 5 light drizzle RH 91
Odometer 25A: 407.9mi | Odometer 25B: 69.9.mi
TE 3.3/0.0. Exercise Load 90. Average/max heart rate = 143/155

First run in a while. Last week was not good for exercise as there was a lot of stuff going on and it bumped my schedule. I was seriously thinking about bagging it off today but I realized it's been a while and I can't afford to take another day off.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.54 19:46 19:46 12:50 12:50 1.54
3.63 68:19 48:33 13:22 13:13 5.17
1.49 88:30 20:11 13:33 13:17 6.66
 

6.66mi, 84:27, 22 JUL 25, Lorton, Virginia

iThink:
Paramore - Emergency (168 bpm)

WX at 8 PM (0) Jul 22 78.3 (25.7) 66.7 (19.3) 30.07 (1018) Calm RH 68
Odometer 25A: 407.9mi | Odometer 25B: 63.2.mi
TE 3.6/0.0. Exercise Load 116. Average/max heart rate = 134/142

Yesterday was a rest day as my HRV was 21ms. That is not great.

GODDAMN did running 6.66 feel fucking good! I deliberately took it easy and ran flat base. Weather helped a LOT as it was markedly cooler than the last few days.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.32 15:56 15:56 12:04 12:04 1.32
4.00 67:06 51:10 12:47 12:37 5.32
1.34 84:27 17:21 12:57 12:41 6.66
 

6.07mi, 85:18, 20 JUL 25, Lorton, Virginia

iThink:
Beach Bunny - Pixie Cut (165 bpm)
The Get Up Kids - Ten Minutes (170 bpm)

WX at 8 PM (0) Jul 20 88.2 (31.2) 69.8 (21.0) 29.81 (1009) WSW 5 RH 55
Odometer 25A: 407.9mi | Odometer 25B: 56.5.mi
TE 3.2/0.0. Exercise Load 76. Average/max heart rate = 134/153

I felt like crap at the start and felt marginally better on the way back, but I knew this was going to be slow and gritty.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.85 26:10 26:10 14:09 14:09 1.85
1.19 43:04 16:54 14:12 14:10 3.04
1.18 60:25 17:21 14:42 14:19 4.22
1.85 85:18 24:53 13:27 14:03 6.07
 

10,000m on Concept2 Model D, 50:39, 19 JUL 25, Lorton, Virginia

iThink:
nothing as I was watching the Denver Outlaws vs. the Boston Cannons.

WX at 9 PM (1) Jul 19 78.8 (26.0) 74.5 (23.6) 29.93 (1013) Calm
Odometer 14B: 411.0mi
TE 3.0/0.0 Exercise load 62 Avg/Max HR 129/144 Avg/Max Power 118/165W

Not too hard tonight as the watch was advising 40 minutes of base, so I decided instead of a long run I was going to get in some TV sports - in this case, the Premier Lacrosse League.

Splits
Distance: 10000
Time: 50:39.0
Avg/500m: 02:32.0
Drag Factor: 104
Per Mile: 00:08:09

SGMT AGGREGATE PRSGMT  SEG500m AVG500m DIST
5000 0:26:33.0 26:33.0 02:39.3 02:39.3 5000
5000 0:50:39.0 24:06.0 02:24.6 02:32.0 10000

10,000m on Concept2 Model D, 45:37.9, 18 JUL 25, Lorton, Virginia

iThink:
nothing as I was watching highlights of the 2025 Tour de France.

WX at 10 PM (2) Jul 18 79.2 (26.2) 74.5 (23.6) 30.06 (1017) SSE 3 thunder in the vicinity
Odometer 14B: 411.0mi
TE 3.7/0.0 Exercise load 116, Avg/Max Power 141/195W Avg/Max HR 140/157

I was pleasantly surprised at this row. This was faster and stronger than I expected. Of course, watching highlights of the Tour de France is plenty of motivation to stop feeling sorry for myself!

Splits
Distance: 10000
Time: 45:37.9
Avg/500m: 02:16.9
Drag Factor: 104
Per Mile: 00:07:21
 

5.09mi, 67:46, 17 JUL 25, Lorton, Virginia

iThink:
Beach Bunny - Pixie Cut (165 bpm)

WX at 9 PM (1) Jul 17 87 (31) 77 (25) 29.92 (1013) WNW 6 light rain with thunder RH 70 HI 97.5 (36.4)
Odometer 25A: 407.9mi | Odometer 25B: 50.4.mi
TE 3.1/0.0. Exercise Load 69. Average/max heart rate = 136/152

Easy run due to the heat. I felt a lot better by the end of the second mile. It is pretty significant that the heat index is still 97.5 after sundown. I was traveling the last four days and was gainfully busy most of the weekend prior, so I didn't do much and now I'm considered to be in recovery, which is not necessarily wrong.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.52 19:58 19:58 13:08 13:08 1.52
2.25 50:33 30:35 13:36 13:25 3.77
1.32 67:46 17:13 13:03 13:19 5.09
 

6.00mi, 80:19, 11 JUL 25, Lorton, Virginia

iThink:
Beach Bunny - Painkiller (123 bpm)
Philip Glass - Lightning (100 bpm)
Dentist - New Dress (170 bpm)
Touché Amoré - I'll Be Your Host (82 bpm)

WX at 8 PM (0) Jul 11 84.7 (29.3) 75.9 (24.4) 29.95 (1014) SE 3 RH 76
Odometer 25A: 407.9mi | Odometer 25B: 45.3.mi
TE 3.1/0.0. Exercise Load 78. Average/max heart rate = 133/142

Easy run due to the heat, but also, because my left eye has been all fucked up all week. Ran an extra mile on the track for the middle leg, though.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.54 20:12 20:12 13:07 13:07 1.54
3.13 62:29 42:17 13:31 13:23 4.67
1.33 80:19 17:50 13:25 13:23 6.00
 

8,000m on Concept2 Model D, 36:39.7, 9 JUL 25, Lorton, Virginia

iThink:
nothing as I was watching Andor.

WX at 10 PM (2) Jul 09 73 (23) 71 (22) 29.97 (1014) SE 3
Odometer 14B: 411.0mi
TE 3.0/0.6 Exercise load 64, Avg/Max Power 136/172W Avg/Max HR 133/148

I've been knackered the last few days and I forced myself to get this one in, even as late as it was. I was glad I did, as I felt a lot better afterwards and it wasn't as hard as I feared.

Splits
Distance: 8000
Time: 36:39.7
Avg/500m: 02:17.5
Drag Factor: 103
Per Mile: 00:07:23

5.09mi, 67:43, 6 JUL 25, Lorton, Virginia

iThink:
Hilary Duff - Wake Up (121 bpm)
Alvvays, After the Earthquake (166 bpm)
Hilary Duff - Come Clean (118 bpm)

WX at 8 PM (0) Jul 06 82.9 (28.3) 73.9 (23.3) 29.97 (1014) SE 7 RH 74
Odometer 25A: 407.9mi | Odometer 25B: 39.3.mi
TE 3.0/0.0. Exercise Load 65. Average/max heart rate = 136/146

I wasn't feeling it today, but had to get it out there after taking yesterday off. I felt better after 3 miles.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.52 20:25 20:25 13:26 13:26 1.52
2.25 50:27 30:02 13:21 13:23 3.77
1.32 67:43 17:16 13:05 13:18 5.09

4.97mi, 70:22, 4 JUL 25, Lorton, Virginia

iThink:
Ed Sheeran - Castle On The Hill (135 bpm)
Phillip Phillips - Gone, Gone, Gone (118 bpm)

WX at 8 PM (0) Jul 04 76.3 (24.6) 61.9 (16.6) 30.06 (1017) Calm RH 61
Odometer 25A: 407.9mi | Odometer 25B: 39.2.mi
TE 2.7/0.0. Exercise Load 53. Average/max heart rate = 132/139

Very disciplined recovery run as the Garmin was telling me to run 24 minutes at 126bpm. Apparently I'm more beat up than I felt, so I figured I would burn lard for a while.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.66 23:16 23:16 14:01 14:01 1.66
1.98 51:41 28:25 14:21 14:12 3.64
1.33 70:22 18:41 14:03 14:09 4.97
 

4.89mi, 64:56, 3 JUL 25, Lorton, Virginia

iThink:
The Get Up Kids - Ten Minutes (170 bpm)

WX at 9 PM (1) Jul 03 77.7 (25.4) 71.1 (21.7) 29.89 (1012) Calm RH 80
Odometer 25A: 407.9mi | Odometer 25B: 34.2.mi
TE 2.9/0.0. Exercise Load 64. Average/max heart rate = 133/143

Easy recovery run, deliberately so. Decided to check out the track at South County high school, and was running outside of lane 6 to reduce the amount of laps I actually was running. I could feel yesterday's run in my left hip, mostly due to failure to stretch. I need to be better about that.

I was much more disciplined about heart rate this time, and I hope it pays off.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.28 17:07 17:07 13:22 13:22 1.28
2.20 46:04 28:57 13:10 13:14 3.48
1.41 64:56 18:52 13:23 13:17 4.89
 

6.03mi, 75:05, 2 JUL 25, Lorton, Virginia

iThink:
Ed Sheeran - Castle On The Hill (135 bpm)
Max - Aim (140 bpm)

WX at 9 PM (1) Jul 02 79.7 (26.5) 72.9 (22.7) 29.85 (1010) Calm RH 80
Odometer 25A: 403.0mi | Odometer 25B: 34.2.mi
TE 3.5/0.0. Exercise Load 110. Average/max heart rate = 139/153

First run in a few days. It cooled off during the run, but I was going about what I felt was zone 2. Uphills were decidedly NOT zone 2, however, and I hit anaerobic threshold a few times.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
1.83 22:57 22:57 12:32 12:32 1.83
1.18 37:27 14:30 12:17 12:27 3.01
1.19 52:45 15:18 12:51 12:34 4.20
1.83 75:05 22:20 12:12 12:27 6.03
 

10,000m on Concept2 Model D, 46:50.2, 30 JUN 25, Lorton, Virginia

iThink: Season 2, episode 2 of Andor.

WX at 9 PM (1) Jun 29 80.8 (27.1) 74.7 (23.7) 29.95 (1014) W 7

Odometer 14B: 411.0mi
TE 3.0/0.1 Exercise load 66, Avg/Max Power 129/145W Avg/Max HR 134/145

Deliberate easier row after yesterday going deep into zone 5. Also, I need to binge out Andor so now is as good a time as any.

Splits

Distance: 10000
Time: 46:50.2
Avg/500m: 02:20.5
Drag Factor: 104
Per Mile: 00:07:32

SGMT AGGREGATE PRSGMT SEG500m AVG500m DIST
2000 0:09:12.6 9:12.6 02:18.1 02:18.1 2000
2000 0:18:31.3 9:18.7 02:19.7 02:18.9 4000
2000 0:28:13.0 9:41.7 02:25.4 02:21.1 6000
2000 0:37:33.7 9:20.7 02:20.2 02:20.9 8000
2000 0:46:50.2 9:16.5 02:19.1 02:20.5 10000

10,387m on Concept2 Model D, 48:00.4, 29 JUN 25, Lorton, Virginia

iThink: more highlights of this year's Critérium du Dauphiné.

WX at 9 PM (1) Jun 29 80.8 (27.1) 74.7 (23.7) 29.95 (1014) W 7

Odometer 14B: 411.0mi
TE NO READING Exercise load NO READING, Avg/Max Power NO READING Avg/Max HR 140/168

Late start after a sybaritic weekend of eating and drinking.
My gear wasn't synchronizing, so no metrics other than an estimate on heart rate. I knew I was dipping into zone 5 by the end.

Splits

Distance: 10387
Time: 48:00.4
Avg/500m: 02:18.7
Drag Factor: 104
Per Mile: 00:07:26

SGMT AGGREGATE PERSGMT SEG500m AVG500m DIST
2387 0:11:31.5 14:29.0 03:02.0 02:24.8 2387
2000 0:20:40.9 09:09.4 02:17.4 02:21.4 4387
2000 0:29:53.4 09:12.5 02:18.1 02:20.4 6387
2000 0:39:02.7 09:09.3 02:17.3 02:19.7 8387
2000 0:48:00.4 08:57.7 02:14.4 02:18.7 10387
 

6.04mi, 75:47, 27 JUN 25, Lorton, Virginia

iThink:
The Psychedelic Furs - Run and Run (148 bpm)

WX at 6 PM (22) Jun 27 71 (22) 69 (21) 30.1 (1019) Calm RH 93
Odometer 25A: 397.0mi | Odometer 25B: 34.2.mi
TE 3.5/0.0. Exercise Load 104. Average/max heart rate = 134/146

First run in a few days. My heat pump died this week, and most of last night was spent returning the house from 90F to 74F, the way I usually keep it. Today was going to be a zone 2 run but honestly, I felt better than I expected. I did take a few days off this week, due to the heat, and today was overcast and drizzly while a good 25-30F lower than the last two days.

Splits

SGMT AGGRG PERSG PERMI AVGPC DIST
3.01 37:39 37:39 12:30 12:30 3.01
3.02 75:47 38:08 12:38 12:34 6.03
 

10,000m on Concept2 Model D, 48:43, 24 JUN 25, Lorton, Virginia

 iThink: none as I was watching highlights of this year's Critérium du Dauphiné, then RoboDoc, a documentary about the film RoboCop.

WX at 7 PM (23) Jun 24     96.6 (35.9)     71.1 (21.7)     30.05 (1017)     W 5     

Odometer 14B: 411.0mi
TE 3.3/0.6   Exercise load 94,  Avg/Max Power 137/158W  Avg/Max HR 137/158

I'm erging this week as the weather outside is too oppressive to exercise outside safely. Also, even the house is 75F in the basement in spite of the air conditioning going hard most of the day. I'm really pairing it up with fans for that reason.

Time was deceptive as the Amazon Fire Stick was being disobedient and not responding to the netrwork, so I had stopped briefly midway to try to fix it. The finish was surprisingly strong as I finished the last 2000m in 9:16.5.

Splits
Distance:    10000
Time:    48:43.0
Avg/500m:    02:26.1
Drag Factor:    100
Per Mile:    00:07:50

 

7.7mi, 1:41:31, 21 JUN 25, Lorton, Virginia

iThink:
Foggy, Come... (Into My Dream) (Aurora UK Radio) (140 bpm)

WX at 3 PM (19) Jun 21 90.1 (32.3) 63.9 (17.7) 30.1 (1019) SE 8 RH 41
Odometer 25A: 391.0mi | Odometer 25B: 34.2.mi
TE 3.7/0.0. Exercise Load 119. Average/max heart rate = 143/163

LSD, about the same intensity as before. I ran faster this time, mostly because of the lower heat index. But I was still dry by the end, and put down two liters of water right away afterwards. The last mile was definitely a mental gut check today, though.

Splits

SGMT AGGRGTE PERSG PERMI AVGPC DIST
2.05 0:26:41 26:41 13:01 13:01 2.05
1.80 0:50:49 24:08 13:24 13:12 3.85
1.80 1:15:00 24:11 13:26 13:16 5.65
2.05 1:41:31 26:31 12:56 13:11 7.70
 

7.7mi, 1:46:52, 19 JUN 25, Lorton, Virginia

iThink:
Sugarcult, Dead Living (160bpm)

WX at Noon (16) Jun 19 90.1 (32.3) 71.2 (21.8) 29.83 (1010) S 7 RH 53 Heat Index 96.3 (35.7)
Odometer 25A: 391.0mi | Odometer 25B: 26.5.mi
TE 3.5/0.0. Exercise Load 100. Average/max heart rate = 142/162

LSD. But given the weather and the distance, this was hard. My sweating was slowing down in the last third of the run and it was plainly obvious I didn't drink enough water beforehand. That was a grinder of a finish and of a run in general.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
2.05 0:28:29 28:29 13:54 13:54 2.05
1.80 0:53:52 25:23 14:06 13:59 3.85
1.80 1:19:13 25:21 14:05 14:01 5.65
2.05 1:46:52 27:39 13:29 13:53 7.70
 

5,000+5,000m on Concept2 Model D, 23:14+23:32, 16 JUN 25, Lorton, Virginia

 iThink: none as I was watching highlights of the first two stages of this year's Critérium du Dauphiné.

WX at 6 PM (22) May 14     71 (22)     66 (19)     29.85 (1010)     Calm     thunder in the vicinity

Odometer 14B: 411.0mi
TE 2.4/0.0   Exercise load 39,  Avg/Max Power 133/174W  Avg/Max HR 128/138
TE 3.0/0.0   Exercise load 65,  Avg/Max Power 135/188W  Avg/Max HR 136/148

First erg in a while, but it was raining all of today so I wasn't feeling like a run. These two rows were supposedly not that hard. That is totally not true as these were not easy!

Split in two legs as I had to stop midway through and reset.

Interestingly, I like watching cycling while I'm on the erg, maybe because when I feel sorry for myself, I see what these pro cyclists are doing and it motivates me to row faster.

Splits
Distance:    5019
Time:    23:14.0
Avg/500m:    02:18.9
Drag Factor:    101
Per Mile:    00:07:27

Distance:    5000
Time:    23:32.0
Avg/500m:    02:21.2
Drag Factor:    102
Per Mile:    00:07:34
 

6.01mi, 79:18, 13 JUN 25, Lorton, Virginia

iThink:
The Get Up Kids - Ten Minutes (170 bpm)

WX at 8 PM (0) Jun 13 75 (24) 71 (22) 30 (1015) NNW 6 thunder; heavy rain; mist RH 87
Odometer 25A: 391.0mi | Odometer 25B: 18.8.mi
TE 3.3/0.0. Exercise Load 87. Average/max heart rate = 135/144

It was raining, which was pleasant. Less pleasant was how tired my legs felt. I am overdue to go to the gym, so I need to do that tomorrow, probably.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.83 24:42 24:42 13:30 13:30 1.83
1.19 39:43 15:01 12:37 13:09 3.02
1.18 56:02 16:19 13:50 13:20 4.20
1.81 79:18 23:16 12:51 13:12 6.01

4.19mi, 53:01, 11 JUN 25, Lorton, Virginia

iThink:
Ed Sheeran - Castle On The Hill (135 bpm)

WX at 7 PM (23) Jun 11 83.1 (28.4) 63.7 (17.6) 30.05 (1017) SE 3 RH 51
Odometer 25A: 385.0mi | Odometer 25B: 18.8.mi
TE 3.1/0.0. Exercise Load 72. Average/max heart rate = 133/146

Not too long, not too hard, given the heat. At least it was dry and not horrible. I really need to be judicious so I'm not inadvertently overtraining.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.08 26:27 26:27 12:43 12:43 2.08
2.11 53:01 26:34 12:35 12:39 4.19

4.94mi, 61:28, 10 JUN 25, Lorton, Virginia

iThink:
The Cure - A Forest (Tree Mix) (163 bpm)

WX at 8 PM (0) Jun 10 77.2 (25.1) 65.3 (18.5) 29.91 (1012) Calm RH 66
Odometer 25A: 380.8mi | Odometer 25B: 18.8.mi
TE 3.1/0.0. Exercise Load 73. Average/max heart rate = 130/145

Deliberate recovery run today as well as some easy exploring new trails.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.94 66:10 06:10 13:24 13:24 4.94

5.0mi, 61:28, 9 JUN 25, Lorton, Virginia

iThink:
The Get Up Kids, The Company Dime (148 bpm)
The Get Up Kids - Ten Minutes (170 bpm)

WX at 9 PM (1) Jun 09 75.7 (24.3) 68.0 (20.0) 29.77 (1008) E 3 RH 76
Odometer 25A: 380.8mi | Odometer 25B: 13.8.mi
TE 3.4/0.0. Exercise Load 96. Average/max heart rate = 139/154

Now this was some legitimate preparation for running in the heat. The Garmin Forerunner says I sweated out just over a liter. I wouldn't be surprised if it was more than that.

This was markedly harder than I normally run, but also after the last week and the heat, I'm not surprised. At least the negative split was nice.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.41 30:12 30:12 12:32 12:32 2.41
2.59 61:28 31:16 12:04 12:18 5.00

7.75mi, 1:43:25, 5 JUN 25, Lorton, Virginia

iThink:
Y. Takada - Primitive ~Origin~ (Hero's Theme) (151bpm)
soccer mommy - Abigail (117 bpm)
Max - Aim (140 bpm)

WX at 8 PM (0) Jun 05 78.8 (26.0) 66.0 (18.9) 29.97 (1014) ESE 6 RH 64
Odometer 25A: 375.8mi | Odometer 25B: 13.8.mi
TE 3.5/0.0. Exercise Load 101. Average/max heart rate = 137/154

First long run in the new shoes. They were noticeably more broken in by the end of this run, so that was a good thing since they were stiff at the outset.

Starting to adapt to the heat in earnest again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.07 27:59 27:59 13:31 13:31 2.07
1.80 52:40 24:41 13:43 13:37 3.87
1.80 76:43 24:03 13:22 13:32 5.67
2.08 103:25 26:42 12:50 13:21 7.75

4.2mi, 51:33, 3 JUN 25, Lorton, Virginia

iThink:
Bear McCreary - Dirty Hands (176 bpm)
Bear McCreary - All Along the Watchtower (124 bpm)
Metallica - Creeping Death (101 bpm)

WX at 8 PM (0) Jun 03 72.0 (22.2) 52.0 (11.1) 30.16 (1021) S 6 RH 49
Odometer 25A: 380.0mi | Odometer 25B: 6.0.mi
TE 3.2/0.0. Exercise Load 84. Average/max heart rate = 137/147

This was harder than I thought it should've been - and frankly, too hard after yesterday. Also transitioning back between new shoes and old shoes. Today was old shoes, albeit with new orthotics that haven't been squashed down, so they felt a bit softer.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 25:49 25:49 12:18 12:18 2.10
2.10 51:33 25:44 12:15 12:16 4.20

6.05mi, 74:44, 2 JUN 25, Lorton, Virginia

iThink:
The Beaches - Takes One To Know One (79 bpm)
The Beaches - Late Show (180 bpm)

WX at 9 PM (1) Jun 02 70.0 (21.1) 39.9 (4.4) 30.03 (1016) SW 5 RH 33
Odometer 25B: 6.0.mi
TE 3.6/0.0. Exercise Load 106. Average/max heart rate = 135/146

First run in six days. Fuck. Time to rebuild.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.83 22:43 22:43 12:25 12:25 1.83
1.19 37:37 14:54 12:31 12:27 3.02
1.20 53:00 15:23 12:49 12:34 4.22
1.83 74:44 21:44 11:53 12:21 6.05

4.25mi, 53:36, 27 MAY 25, Lorton, Virginia

iThink:
John Williams - The Asteroid Field (84 bpm)
Michael Kamen - Band of Brothers Suite Two (80 bpm)
Metallica - Creeping Death (101 bpm)

WX at 6 PM (22) May 27 63.0 (17.2) 53.1 (11.7) 30.31 (1026) SW 7 light rain RH 70
Odometer 25A: 375.8.mi
TE 3.1/0.0. Exercise Load 71. Average/max heart rate = 132/142

I am tired and decided not to chance a long run. 4.25 was about right but longer than that would've been playing with fire.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.12 27:22 27:22 12:55 12:55 2.12
2.13 53:36 26:14 12:19 12:37 4.25

Roll Call

A day late and correcting an error I had made for years. I am embarrassed that I got it wrong; John Engeman deserved better.

Gone, but not forgotten:

2LT Tom Witt - Fort Hood, Texas, 3 April 1995
CW2 Aaron Weaver - Fallujah, al-Anbar governorate, Iraq, 8 January 2004
SFC Don Eacho - Ramadi, al-Anbar governorate, Iraq, 4 March 2005
CW4 Matt Lourey - Buhriz, Diyala governorate, Iraq, 27 May 2005
MAJ Matt Worrell - Yusufiyah, Baghdad governorate, Iraq, 14 May 2006
CW4 John Engeman - Baghdad, Baghdad governorate, Iraq, 14 May 2006
SGT Jason Swiger - Baqubah, Diyala governorate, Iraq, 25 March 2007
CPT Jon Grassbaugh - Zaganiyah, Diyala governorate, Iraq, 7 April 2007
SGT Eric Holke - Tallil, Dhi Qar governorate, Iraq, 15 July 2007
SFC Gary Vasquez - Yakchal, Helmand province, Afghanistan, 29 September 2008
MAJ Brian Mescall - Qalat, Zabul province, Afghanistan, 9 January 2009
CW4 Niall Lyons - Darreh-ye Bum, Baghdis province, Afghanistan, 26 October 2009
CPT Dan Whitten - near Forward Operating Base Sweeney, Zabul province, Afghanistan, 2 February 2010
LTC Rob Baldwin - Ayatalah, Zabul province, Afghanistan, 21 September 2010
CPT Dan Utley - Bamako, Mali, 20 April 2012
MG Harold Greene - Kabul, Kabul province, Afghanistan, 5 August 2014
SFC Matt Leggett - Kabul, Kabul province, Afghanistan, 20 August 2014
COL June Cho - Bethesda, Maryland, 13 September 2018
COL Tristan Higgins - Bucharest, Romania, 11 March 2021

7.7mi, 93:12, 23 MAY 25, Lorton, Virginia

iThink:
The Beaches - Takes One To Know One (79 bpm)

WX at 5 PM (21) May 23 68 (20) 37 (3) 29.89 (1012) WNW 17G25 RH 32
Odometer 25A: 371.5.mi
TE 3.9/0.1. Exercise Load 140. Average/max heart rate = 137/154

Slow start and the usual fast return for this distance. The degree of negative splits is surprising but gratifying. First long run in a while but I have been short of sleep the last two weeks and I've been feeling it. I was experimenting with trying to raise my knees a bit more as I was running on level ground, and it really seemed to help with speed.

Time to start rotating in new shoes as this is probably the last long run I do in these shoes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.05 25:46 25:46 12:34 12:34 2.05
1.80 48:46 23:00 12:47 12:40 3.85
1.80 70:06 21:20 11:51 12:24 5.65
2.05 93:12 23:06 11:16 12:06 7.70

4.0mi on dreadmill, 47:07, 21 MAY 25, Lorton, Virginia

iThink:
Nothing as I was watching the first half of the Princeton-Syracuse lacrosse game from last wekeend.

WX at 8 PM (0) May 21 57 (14) 55 (13) 29.81 (1009) Calm rain; mist RH 93
Odometer 25A: 363.8.mi
TE 3.3/0.0. Exercise Load 89. Average/max heart rate = 136/145

Not a hard run, but I didn't feel like running in the rain and getting soggy. So the dreadmill it was.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:00 12:00 12:00 12:00 1.00
1.00 24:00 12:00 12:00 12:00 2.00
1.00 35:47 11:47 11:47 11:56 3.00
1.00 47:07 11:20 11:20 11:47 4.00

4.2mi+lift, 51:56, 18 MAY 25, Lorton and Fort Belvoir, Virginia

iThink:
The Beaches - Last Girls At The Party (173 bpm)
The Get Up Kids - Ten Minutes (170 bpm)

WX at 8 PM (0) May 18 75.2 (24.0) 50.5 (10.3) 29.74 (1007) W 10 RH 41
Odometer 25A: 359.8mi
Lift TE 1.9/1.4. Exercise Load 34 Average/max heart rate = 108/141
Run TE 3.2/0.0. Exercise Load 81 Average/max heart rate = 135/146

It was time to get to the gym as my lower back was acting up while I was doing stuff around the kitchen. I can ignore it, or it'll get a lot worse later. I feel much better now.

Easy run, a bit harder than I intended, but not too hard. I need to get in some LSD tomorrow or Tuesday, so it'll require some investment of time.

Lifting today:
Barbell Deadlift 10 @135 10/10 @155
Barbell Overhead Press 10/10/8 @75
Barbell Row 10/10/10 @115
Lat Pulldown 10/10/10 @120
Leg Extension 10 @25 10/10 @20
Dumbbell Bench Press 10/10/10 @40
Leg press 15/15/15 @403

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 26:44 26:44 12:44 12:44 2.10
2.10 51:56 25:12 12:00 12:22 4.20

4.2mi, 56:10, 15 MAY 25, Lorton, Virginia

iThink:
soccer mommy - Abigail (117 bpm)
Daffo - Absence Makes the Heart Grow (140 bpm)
AC/DC - If You Want Blood (You Got It) (141 bpm)

WX at 6 PM (22) May 15 79.3 (26.3) 63.7 (17.6) 29.78 (1008) S 8 RH 58
Odometer 25A: 355.6mi
TE 2.7/0.0. Exercise Load 48. Average/max heart rate = 133/148

Proper recovery run, although offset by some of the heat outside as it was warmer than I'd run in before. Occupational hazard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 28:34 28:34 13:36 13:36 2.10
2.10 56:10 27:36 13:09 13:22 4.20

10,000m on Concept2 Model D, 47:52.0, 14 MAY 25, Lorton, Virginia

 iThink: none as I was watching The Sandbaggers.

WX at 6 PM (22) May 14     71 (22)     66 (19)     29.85 (1010)     Calm     thunder in the vicinity

Odometer 14B: 411.0mi
TE 3.1/0.0   Exercise load 76  Avg/Max Power 124/170W  Avg/Max HR 132/148

I'd planned on running today, but not while it was pouring or during a potential lightning storm. So, 10km on the erg, and it was time well spent although still not entirely recovery as I had intended the run to be.

I did accelerate some at the last third.

Splits
Distance:    10000
Time:    47:52.0
Avg/500m:    02:23.6
Drag Factor:    103
Per Mile:    00:07:42

4.0mi on dreadmill, 47:46, 13 MAY 25, Lorton, Virginia

iThink:
None as I was watching the old British TV show The Sandbaggers on streaming.

WX at 8 PM (0) May 13 66.4 (19.1) 64.0 (17.8) 29.9 (1012) E 10
Odometer 25A: 351.4mi
TE 3.8/0.0. Exercise Load 127. Average/max heart rate = 141/148

Today was harder than I planned - 12 minute pace on the dreadmill put me well into Zone 3. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:48 11:48 11:48 11:48 1.00
2.00 35:45 23:57 11:59 11:55 3.00
1.00 47:46 12:01 12:01 11:56 4.00

7.68mi, 93:07, 12 MAY 25, Lorton, Virginia

iThink:
The Beaches - Takes One to Know One (75 bpm)
The Beaches - Everything is Boring (79 bpm)

WX at 7 PM (23) May 12 72.5 (22.5) 63.7 (17.6) 30.13 (1020) E 6 RH 73
Odometer 25A: 347.4mi
TE 3.9/0.2. Exercise Load 134. Average/max heart rate = 138/152

First run in a while. Went harder than I intended, and I need to do some wogging tomorrow to offset. I cannot afford for tomorrow to be a rest day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.04 25:03 25:03 12:17 12:17 2.04
1.80 47:15 22:12 12:20 12:18 3.84
1.80 69:22 22:07 12:17 12:18 5.64
2.04 93:07 23:45 11:39 12:07 7.68

Lift only, 9 MAY 25, New York City, New York

iThink:
Daffo - Absence Makes the Heart Grow (140 bpm)

WX at 10 PM (2) May 09 54.0 (12.2) 50.0 (10.0) 29.91 (1012) W 12
Odometer 25A: N/A
Lift TE 1.4/0.2. Exercise Load 18 Average/max heart rate = 110/135


I will be on my feet a good chunk of tomorrow, so I decided to get in a lift since my sister's condo has a squat rack and an olympic bar. I am more convinced I need to eventually get my own at some point. I did have some mild nausea as I was doing the squats, which I don't normally do. I don't know if that's from pressure on the spine, but I gave it more time in between sets.

I forgot to do lat pulldowns.

Lifting today:
Barbell Deadlift 10 @135, 10/10 @155
Barbell Overhead Press 10 @70, 10/8 @75
Barbell Row 10/10/10 @115
Bench Press 10/10/8 @115
Squat 10/10/10 @95

7.68mi, 89:46, 6 MAY 25, Lorton, Virginia

iThink:
Maritime - German Engineering (190 bpm)

WX at 7 PM (23) May 06 71.6 (22.0) 46.6 (8.1) 29.93 (1013) S 3 RH 41
Odometer 25A: 339.7mi
TE 4.1/0.0. Exercise Load 152. Average/max heart rate = 139/154\

First run in a while. I was fairly well rested (if not in terms of sleep, at least in terms of not working) and It showed on the run. I'll probably feel it tomorrow, but this was a good one to pull it out some and see what a high zone 3 run felt like in places.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.04 24:18 24:18 11:55 11:55 2.04
1.80 46:03 21:45 12:05 12:00 3.84
1.80 66:56 20:53 11:36 11:52 5.64
2.04 89:46 22:50 11:12 11:41 7.68

6.21mi, 77:30, 1 MAY 25, Lorton, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)

WX at 8 PM (0) May 01 75.7 (24.3) 66.4 (19.1) 29.86 (1011) SE 5 RH 73
Odometer 25A: 332.0mi
TE 3.4/0.0. Exercise Load 104. Average/max heart rate = 135/146

Legs not dead but definitely tired. I was experimenting with trying to raise my knees in the stride and I think it was working but certainly it's harder than running at my standard zone 2 shuffle. I need to work through some harder training but I'm also cognizant that I don't want to beat my knees up too much. Next few days are going to be off except maybe if I decide to go lifting or stretching if the opportunity permits.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 22:21 22:21 12:25 12:25 1.80
1.29 38:14 15:53 12:19 12:22 3.09
1.31 55:22 17:08 13:05 12:35 4.40
1.81 77:30 22:08 12:14 12:29 6.21

6.03mi, 78:19, 29 APR 25, Lorton, Virginia

iThink:
A Day to Remember - All I Want (160bpm)

WX at 7 PM (23) Apr 29 81.0 (27.2) 58.8 (14.9) 29.95 (1014) SSE 8 RH 46
Odometer 25A: 325.8mi
TE 3.1/0.0. Exercise Load 79. Average/max heart rate = 130/143

JTFC DEAD LEGS FML. I need to run very light tomorrow, but even running zone 2 was an ordeal today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 24:13 24:13 13:18 13:18 1.82
1.20 39:38 15:25 12:51 13:07 3.02
1.20 55:27 15:49 13:11 13:08 4.22
1.81 78:19 22:52 12:38 12:59 6.03

7.14mi+lift, 91:10, 27 APR 25, Lorton and Fort Belvoir, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)

WX at 7 PM (23) Apr 27 70.7 (21.5) 25.2 (-3.8) 30.11 (1019) NW 10 RH 17
Odometer 25A: 319.8mi
Lift TE 1.3/0.7. Exercise Load 24 Average/max heart rate = 106/145
Run TE 3.4/0.0. Exercise Load 103 Average/max heart rate = 134/148

Lifting, but no leg extensions as the machine was out of order. Lat pulldowns are a bit harder (and I don't want to strain my elbow tendons in doing so either) and the leg press I'm getting stronger. Overhead press was at the limits of ability.

Run was a predictable slow start. Return leg was much faster, mostly from downhill, but also from being warmed up full on the return leg, which I most definitely was not on the outbound.

Lifting today:
Barbell Deadlift 10/10/10 @135
Barbell Overhead Press 10/10/10 @70
Barbell Row 10/10/10 @115
Lat Pulldown 10/10/10 @120
Leg press 10 @230 on machine, 15 @348, 15/15 @368
Dumbbell Bench Press 12/10/10 @35

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.05 27:24 27:24 13:22 13:22 2.05
1.53 47:10 19:46 12:55 13:11 3.58
1.52 66:22 19:12 12:38 13:01 5.10
2.04 91:09 24:47 12:09 12:46 7.14

lift only, 23 APR 25, Fort Belvoir, Virginia

iThink:
None.

WX at 8 PM (0) Apr 23 64 (18) 44 (7) 30.19 (1022) Calm
Odometer: N/A
Lift TE 1.2/0.1. Exercise Load 16 Average/max heart rate = 107/130


Lifting only to put in a deposit to my back doesn't bug me later on.

Lifting today:
Barbell Deadlift 10/10/10 @135
Barbell Row 10/10/10 @115
Barbell Overhead Press 10/10/10 @70
Leg press 15/15/15 @368
Lat Pulldown 10/10/10/10 @120
Dumbbell Bench Press 12/10/10 @35
Leg Extension 10@40, 10 each @20, 10 each @15

5.0mi, 60:14, 22 APR 25, Lorton, Virginia

iThink:
The Smiths - Vicar In A Tutu (125bpm)
The Smiths - There Is A Light That Never Goes Out (136bpm)

WX at 8 PM (0) Apr 22 75.7 (24.3) 40.3 (4.6) 30 (1015) NW 7 RH 28
Odometer 25A: 312.6mi
TE 3.2/0.0. Exercise Load 90. Average/max heart rate = 133/147

Started easy, then went faster. I should lift tomorrow. At least the weather was pleasant after it being warm (82F/28C) this afternoon.

These two songs are back-to-back on the album The Queen is Dead. Where one goes, the other follows.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.50 31:02 31:02 12:25 12:25 2.50
2.50 60:14 29:12 11:41 12:03 5.00

6.66mi, 84:46, 21 APR 25, Lorton, Virginia

iThink:
Veruca Salt - Seether (136bpm)
Deep Forest With Peter Gabriel - While The Earth Sleeps (120bpm)

WX at 9 PM (1) Apr 21 69.6 (20.9) 61.3 (16.3) 29.99 (1015) Calm RH 74
Odometer 25A: 307.6mi
TE 3.2/0.0. Exercise Load 91. Average/max heart rate = 130/145

Deliberately not hard as I didn't want to bang up my knees too much. I should go back to the gym no later than Wednesday, though, as an insurance policy.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 23:25 23:25 12:52 12:52 1.82
1.49 42:14 18:49 12:38 12:46 3.31
1.34 60:15 18:01 13:27 12:57 4.65
2.01 84:46 24:31 12:12 12:44 6.66

lift only, 18 APR 25, Fort Belvoir, Virginia

iThink:
None

WX at 8 PM (0) Apr 18 76.6 (24.8) 46.9 (8.3) 30.02 (1016) SSE 6
Odometer N/A
Lift TE 1.8/0.8. Exercise Load 30 Average/max heart rate = 109/138

Back and knee pain was really bad and I needed to get to the gym tonight, so I did.
After yesterday, no running today. Legs were really banged up.

Lifting today:
Barbell Deadlift 10/10/10 @135
Barbell Row 10/10/10 @115
Barbell Overhead Press 10 @65, 10/10 @70
Lat Pulldown 10 @100, 10/10 @120
Leg press 15/15/15/15 @368
Alternating Dumbbell Chest Press 7/6/5 @30
Leg Extension 10/10/10 @25

4.64mi, 60:01, 17 APR 25, Lorton, Virginia

iThink:
Touché Amoré - I'll Be Your Host (82bpm)

WX at 7 PM (23) Apr 17 64.0 (17.8) 24.4 (-4.2) 30.16 (1021) SE 5 RH 21
Odometer 25A: 300.9mi
TE 3.0/0.0. Exercise Load 68. Average/max heart rate = 133/143

Legs tired, but more significantly, knees hurting. I need to stretch tonight or there'll be hell to pay tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.57 33:31 33:31 13:02 13:02 2.57
2.07 60:01 26:30 12:48 12:56 4.64

6.32mi, 78:15, 16 APR 25, Lorton, Virginia

iThink:
The Offspring - Coming For You (139bpm)

WX at 8 PM (0) Apr 16 58.5 (14.7) 22.8 (-5.1) 29.94 (1013) WNW 12G22 RH 25
Odometer 25A: 296.2mi
TE 3.4/0.0. Exercise Load 106. Average/max heart rate = 136/158

I was absolutely smoked yesterday, so I took that day off. I got back from work and zonked for an hour in my desk chair, which I did not expect. I forced myself to get out there even if I was dragging ass. And yes, I was absolutely not running at my best today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.95 36:26 36:26 12:21 12:21 2.95
3.37 78:15 41:49 12:25 12:23 6.32

7.73mi+lift, 98:12, 14 APR 25, Lorton and Fort Belvoir, Virginia

iThink:
The Offspring - Coming For You (139bpm)

WX at 7 PM (23) Apr 14 72.5 (22.5) 48.0 (8.9) 29.64 (1003) ESE 6 RH 41
Odometer 25A: 289.9mi
Lift TE 0.9/1.5. Exercise Load 29 Average/max heart rate = 104/140
Run TE 3.5/0.0. Exercise Load 112 Average/max heart rate = 137/152

I lifted yesterday, once again prompted by my incipient back pain. I NEED to get better about going. I could buy my own weights, but then I wouldn't have a leg press.

Run was slow, especially after yesterday's lower body work. The goal was to stay in zone 2, but I was not as disciplined as I should've been. I also need to do a lactate threshold heart rate test to find out what my zones actually are these days. Maybe tomorrow.

Lifting yesterday:
Barbell Deadlift 10/10/10 @135
Barbell Overhead Press 10 @65 10/10 @70
Barbell Row 10/10/10 @105
Lat Pulldown 10/10/10/10 @100
Leg press 15/15/15 @368
Alternating Dumbbell Chest Press 7/7/7 @30

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.04 26:31 26:31 13:00 13:00 2.04
1.81 49:48 23:17 12:52 12:56 3.85
1.81 72:30 22:42 12:32 12:49 5.66
2.07 98:12 25:42 12:25 12:42 7.73

6.77mi, 82:54, 12 APR 25, Lorton, Virginia

iThink:
Airbourne, Runnin' Wild (162 bpm)

WX at 3 PM (19) Apr 12 54.1 (12.3) 39.7 (4.3) 29.93 (1013) NNW 6 RH 58
Odometer 25A: 288.9mi
TE 3.5/0.0. Exercise Load 113. Average/max heart rate = 135/147

I didn't feel very ambitious, but I certainly felt better if the last leg was any indicator. I'm glad I got this one in today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.95 24:50 24:50 12:44 12:44 1.95
1.43 42:11 17:21 12:08 12:29 3.38
1.55 61:32 19:21 12:29 12:29 4.93
1.84 82:54 21:22 11:37 12:15 6.77

6.11mi, 75:32, 10 APR 25, Lorton, Virginia

iThink:
Frente!, Bizarre Love Triangle (123 bpm)
Stabbing Westward, Bizarre Love Triangle (120 bpm)
The Get Up Kids, The Company Dime (148 bpm)
The Get Up Kids, Ten Minutes (170 bpm)

WX at 7 PM (23) Apr 10 56.7 (13.7) 40.3 (4.6) 30.08 (1018) E 6 RH 54
Odometer 25A: 282.1mi
TE 3.2/0.0. Exercise Load 88. Average/max heart rate = 134/141

Easy run today after taking yesterday off. Don't want to overtrain, even if I need to burn lard. The short distance is because I forgot to start recording until about midway through my first lap. I still ran my standard 6.66.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.56 06:57 06:57 12:24 12:24 0.56
1.11 20:39 13:42 12:21 12:22 1.67
1.11 34:26 13:47 12:25 12:23 2.78
1.11 48:08 13:43 12:21 12:23 3.89
1.11 61:49 13:40 12:19 12:22 5.00
1.11 75:32 13:43 12:21 12:22 6.11

7.81mi, 85:54, 8 APR 25, Lorton, Virginia

iThink:
Airbourne - Runnin' Wild (162 bpm)
MxPx - I Will Follow (178 bpm)
John Waite - Change (149 bpm)

WX at 7 PM (23) Apr 08 46.9 (8.3) 9.0 (-12.8) 30 (1015) WNW 20G24 RH 20
Odometer 25A: 275.4mi
TE 4.5/0.0. Exercise Load 200. Average/max heart rate = 140/162

Not a fast start...but a lot of breeze. Around the midpoint where I turned south, I started to accelerate. Then I felt okay, so I started to accelerate more. By the return, I was going full bore, virtually at time trial intensity. That was unexpected and quite gratifying. The watch said fastest 5K at 30:30. I'll take it.

If I don't stretch and lift tonight, I will be completely fucked tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.50 18:01 18:01 12:01 12:01 1.50
2.47 47:01 29:00 11:44 11:51 3.97
1.80 66:09 19:08 10:38 11:28 5.77
2.04 85:54 19:45 09:41 11:00 7.81

7.7mi, 96:56, 6 APR 25, Lorton, Virginia

iThink:
Airbourne - Runnin' Wild (162 bpm)
Mötley Crüe - Kick Start My Heart (179 bpm)
Motörhead - Ace Of Spades (140 bpm)

WX at 8 PM (0) Apr 06 56.3 (13.5) 47.8 (8.8) 29.86 (1011) Calm RH 73
Odometer 25A: 267.6mi
TE 3.6/0.0. Exercise Load 122. Average/max heart rate = 138/152

I didn't go very hard, although it involved more work than perceived effort. That's not necessarily bad, but not necessarily good as I should be working as hard as the HRM suggested.

Today's massive onslaught of heavy metal was a bit unusual for the iThink, but not bad.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.03 25:44 25:44 12:41 12:41 2.03
1.80 49:31 23:47 13:13 12:56 3.83
1.81 71:52 22:21 12:21 12:45 5.64
2.06 96:56 25:04 12:10 12:35 7.70

4.72mi+lift, 60:46, 5 APR 25, Lorton and Fort Belvoir, Virginia

iThink:
Sugarcult, Dead Living (160bpm)
The Bats, Mastery (109 bpm)

WX at 7 PM (23) Apr 05 78.6 (25.9) 66.2 (19.0) 29.88 (1011) SE 7 RH 65
Odometer 25A: 259.9mi
Lift TE 1.0/1.6. Exercise Load 31 Average/max heart rate = 111/144
Run TE 2.9/0.0. Exercise Load 64 Average/max heart rate = 132/143

First proper day of lifting in a while, mostly prompted by my flaring up back pain. That was sufficient motivation to get at it in the gym, and I realized what I've been missing the last few weeks.

Run was slow, partly from accumulated sleep loss, partly from temperature, partly from the work I did in the gym. It was also two hours after lifting.

Lifting today:
Barbell Deadlift 10/10/10 @135
Barbell Overhead Press 10/10/10 @65
Barbell Row 10 @65 10/10 @85
Alternating Dumbbell Chest Press 7/6/5 @30
Leg press 15 @298 15/12/10/10 @348
Lat Pulldown 10/10/10/10 @100

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.41 31:43 31:43 13:10 13:10 2.41
2.31 60:46 29:03 12:35 12:52 4.72

10,000m on Concept2 Model D, 44:57.6, 2 APR 25, Lorton, Virginia

 iThink: none as I was watching the 1982 (silly) action film The Soldier.

WX at      9 PM (1) Apr 02     54.7 (12.6)     40.6 (4.8)     30.25 (1024)     ESE 9     

Odometer 14B: 411.0mi
TE 3.6/0.0   Exercise load 122  Avg/Max Power 143/224W  Avg/Max HR 139/155

Wasn't sure how hard I was going to go, but it was harder than I thought I might pull, which is good, because I didn't feel very ambitious, and today was not supposed to be a recovery day.

Splits
Distance:    10000
Time:    44:57.6
Avg/500m:    02:14.9
Drag Factor:    105
Per Mile:    00:07:14

4.44mi+lift, 56:17, 1 APR 25, Lorton, Virginia

iThink:
For Against, "The Pennines" (165bpm)

WX at 6 PM (22) Apr 01 57.7 (14.3) 24.8 (-4.0) 30.11 (1019) NNW 7 RH 27
Odometer 25A: 255.2mi
Run TE 2.7/0.0. Exercise Load 57 Average/max heart rate = 126/133


Easy, easy recovery after yesterday's long and surprisingly challenging run. The goal was to run in zone 2 and for once, I think I actually did it. Anything more than that would've been unwise.

Negative splits were consistent with warming up in the first two laps. I was trying to not go too hard on the last lap.

Lifting today after run:
Dumbbell Deadlift 10/10/10 @50+50
Dumbbell Overhead Press 10/10/10 @25+25
Dumbbell Chest Press 10/10/10 @25+25
Dumbbell Squat 10/10/10 @50+50

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 14:29 14:29 13:03 13:03 1.11
1.11 28:38 14:09 12:45 12:54 2.22
1.11 42:26 13:48 12:26 12:45 3.33
1.11 56:17 13:51 12:29 12:41 4.44

8.12mi, 96:27, 31 MAR 25, Lorton, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)
Dayglow, Can I Call You Tonight? (130 bpm)

WX at 7 PM (23) Mar 31 80.4 (26.9) 57.7 (14.3) 29.51 (999) S 8 RH 45 lightning observed
Odometer 25A: 250.7mi
TE 3./0.1. Exercise Load 148. Average/max heart rate = 141/159

First exercise in a few days. I was meaning to get at it yesterday but I was exhausted after lunch with my parents. Today didn't feel hard, but it was definitely hard if my hip flexors and IT band and knees are any indicator. I need to stretch tonight or there'll be hell to pay later on.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.24 27:19 27:19 12:12 12:12 2.24
1.81 48:59 21:40 11:58 12:06 4.05
2.46 77:49 28:50 11:43 11:57 6.51
1.61 96:27 18:38 11:34 11:53 8.12