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