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