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