3.8mi, 32:03

Corrosion of Conformity, "What(?)"

WX at 0800: 66 (19), DP 64 (18), BP 29.82 (1009), NNE 6 overcast drizzle, RH 93%

Odometer 4: 78.2mi

Z2.
Resting heart rate before start = 61 (130/99)

Woggage! And nothing much else. I didn't really feel like running this morning, but to not do so would start the slippery slope...so I went out.

Splits
LEG AGGRG SEGMT PERMI AVGPC DIST
1.5 12:48 12:48 08:32 08:35 1.49
2.3 32:03 19:15 08:22 08:31 3.76

7.6mi, 63:09

David Byrne, "Seaside Smokes"
Hybrid, "Finished Symphony"
David Byrne, "Body In Water"

WX at 0800: 73 (23), DP 73 (23), BP 29.64 (1003), Variable 2 mist, RH 100%

Odometer 3: 244.4mi

Z3-4
Resting heart rate before start = 50 (138/88)

Good GOD did today suck ass. The start wasn't so bad, but I started fading fast after the first 4 or so. First time in a while I've had to stop to get my heart rate down, and it was on more than one or two occasions.

I was noticing my fingers are slightly swelled; not sure why.

I'm lighter, not because I'm leaner; some of my muscle mass has converted back to fat, as should be expected over the last two weeks of minimal activity.

Splits
LEG AGGRG SEGMT PERMI AVGPC DIST
1.5 11:55 11:55 07:57 08:00 1.49
2.1 29:46 17:51 08:30 08:08 3.66
1.5 42:02 12:16 08:11 08:10 5.15
2.5 63:09 21:07 08:27 08:17 7.62

5.1mi, 42:54

The Posies, "Please Return It"
The Posies, "Grant Hart"

WX at 0700: 72 (22), DP 70 (21), BP 30.05 (1017.5), E 2 fog/mist/light drizzle, RH 94%

Odometer 3: 236.8mi

Z2-3.
Resting heart rate before start = no reading.

Slow and crappy. First run in four days. I just haven't felt that motivated to run lately. This morning was light drizzle, so all the suck of high humidity without any of the benefits of rain. Yay.

Splits
LEG AGGRG SEGMT PERMI AVGPC DIST
1.5 12:20 12:20 08:13 08:17 1.49
2.1 30:24 18:04 08:36 08:18 3.66
1.5 42:54 12:30 08:20 08:20 5.15

9.9mi, 79:23

Little Red Rocket, "Back to Where I Started"
Michael Kamen, Band of Brothers Suite 2
some random running cadences

WX at 0700: 69 (21), DP 66 (19), BP 30.28 (1025), NNE 5 clear, RH 90%

Odometer 3: 231.7mi

Z3 steady state.

Long run, schlong run, whatever. I needed to do one, and today was the day. I'm down visiting the in-laws, and we went to the beach later.

Didn't feel so bad, although I tried not to go out too fast.

Still, overall 8:02 pace for not killing myself too bad is livable.

This made up in advance for the gargantuan amount of chow I ingested later this morning and later at the Slowest Friendly's In The Known Universe, located at North Myrtle Beach.

We just got back from the beach, where my kids and I (and two of their friends from home) were building a farm of sand castles. Then I marked out a communications trench, three target reference points, a linear artillery target just past the three TRPs, two turning obstacles, with two DPICM point artillery targets, and a final protective line in front of the communications trench.

Welcome to the world of direct fire planning, kids.

Order of battle was four tank mounds and some simulated infantry. They lasted approximately six seconds against the combined onslaught of me, my children, their friends, and the directive to "do it like Godzilla."

Man, destruction is so fun.

Splits:
PLEG AGGRG SPLIT PERMI AVGPC DIST
4.86 41:37 41:37 08:33 08:33 4.86
0.98 49:29 07:51 08:00 08:28 5.84
4.04 79:23 33:22 08:15 08:02 9.88

Jump 68, Luzon DZ, J/A/NT

mewithoutyou, "January 1979"
Cruiserweight, "Permanent Things"

Drop altitude 1250 feet AGL, time of drop 1110

KPOB 011655Z VRB03KT 7SM FEW030 SCT050 26/17 A3028 RMK SLP254
Conditions at: KPOB observed 1655 UTC 01 October 2005
Temperature: 26.0°C (79°F)
Dewpoint: 17.0°C (63°F) [RH = 58%]
Pressure (altimeter): 30.28 inches Hg (1025.5 mb)
[Sea-level pressure: 1025.4 mb]
Winds: variable direction winds at 3 MPH (3 knots; 1.6 m/s)
Visibility: 7 miles (11 km)
Ceiling: at least 12,000 feet AGL
Clouds: few clouds at 3000 feet AGL
scattered clouds at 5000 feet AGL
Weather: no significant weather observed at this time

First C-17 duty in over three years! I needed a jump and a duty to get current and jumped ahead, and got one with my unit's static line jumpmaster course. It's good to know the course officer in charge!

Smooth duty in general. The C-17 is a great ride, but can punish a jumper if you go out weak. I had a good exit, and more importantly, no issues during the jump. I had good control over the jumpers, had no problems identifying the 1-minute and 30-second reference marks, and most importantly, set a good example for the jumpmaster students.

Upon exiting, I immediately turned for the turn-in point and started running with the wind. Normally, this isn't too smart, but being an experienced enough jumper, I felt comfortable with steering, then lining up for landing. Once again, I managed to snag my chute on a scrub brush, which is the norm for my jumping Luzon, as it seems. My last jump at Luzon was during jumpmaster refresher last year, and I did just that.

I'm glad I keep current - and all my lessons learned from my time pulling duties in the 82d Imperial a few years ago haven't completely evaporated.

7.6mi, 61:02

Tommy Keene, "Drowning"
Michaek Kamen, Band of Brothers Suite 2

WX at 0700: 63 (17), DP 63 (17), BP 29.97, calm, RH 100%

Odometer 3: 221.9mi

Z3-4
Resting heart rate before start = 54 (135/71)

I was hoping for something better, but maybe not. The exceptional humidity offset any advantages that I might have gained from a low temperature. Oh well.

At least I got out of bed to run in the first place. Tomorrow promises even lower temperatures. Should be real nice!

Splits
7.6 AGGRG SEGMT PERMI AVGPC DIST
1.5 11:57 11:57 07:58 08:01 1.49
2.1 29:13 17:16 08:13 07:59 3.66
1.5 41:23 12:10 08:07 08:02 5.15
2.5 61:02 19:39 07:52 08:01 7.62

Jump 67, Ste Mêre Eglise DZ, A/NT

Michael Kamen, "Parapluie"

Drop altitude 1500 feet AGL, time of drop 0825

KFBG 281255Z 08004KT 7SM FEW250 20/17 A3013 RMK SLP203
Conditions at: KFBG observed 1255 UTC 28 September 2005
Temperature: 20.0°C (68°F)
Dewpoint: 17.0°C (63°F) [RH = 83%]
Pressure (altimeter): 30.13 inches Hg (1020.4 mb)
[Sea-level pressure: 1020.3 mb]
Winds: from the E (80 degrees) at 5 MPH (4 knots; 2.1 m/s)
Visibility: 7 miles (11 km)
Ceiling: at least 12,000 feet AGL
Clouds: few clouds at 25000 feet AGL
Weather: no significant weather observed at this time

First jump since 16 May. Could I feel a little apprehensive? For the first time in about four and a half months? Maybe.

This gets me caught up on jumps, which was a big objective upon returning from CBKS.

I did collect a nice divot out of my left chin where the left riser took a chunk out of my face on exit. Then I landed on uneven ground and had to spend a few minutes fishing my suspension lines out of two trees. Amazingly, I wasn't the last guy into the turn-in point.

This is only the second time, IIRC, that I've been able to get onto a jump and be on the first pass! Nice - and the panel spot was dead on. As I found out, the first jumper landed right on the PPI (personnel point of impact), where he's supposed to.

The remainder of the jump was spent doing assistant drop zone support officer duties. DZSO work is not hard once you get the drop zone set up. It's criminally easy for CARP (Computed Air Release Point) jumps, but a little more involved for GMRS (Ground Marking Release System) jumps.

Now I need to get a jumpmaster duty to check currency...just in case. Don't want to go to JM refresher if I don't need to...

5.1mi, 40:59

Joss Whedon, theme song to Firefly
The Connells, "Upside-Down"

WX at 0700: 70 (21), DP 68 (20), BP 30.04 (1017.2), SE 2 pcdy, RH 94%

Odometer 3: 214.3mi

Z3 steady state.
Resting heart rate before start = 54 (131/78)

6 day sabbatical from any running and I have this. Altogether not so bad. For not running HARD, I guess I can't be too bummed out.

I think my legs have gotten used to running faster as I have to control my starting pace. It didn't feel like I was going abnormally fast at the start, although it might have.

Discipline, discipline, discipline. I need to get back into the saddle. Still for not attempting to kill myself, this is promising, on my first run back home since returning from CBKS (Carlisle Barracks in abbreviation).

We bought a minivan, primarily at Household6's urging. In doing so, we traded in the Exploder (a 2000 Ford Explorer XLT that had been a faithful servant over the last five years). The van, which I haven't given a snippy name, drives quite nice, actually. This is one vehicle where my prevailing thoughts of "less is more" came into play. One motorized door on the starboard side, no automatic headlights, no GPS, no CD changer. It does have, however, a tape player (which is useful, mind you) and a tire pressure management system. That, and a trip computer.

I still hate buying cars. The salesman was nice enough, but the experience still chafes me.

Splits
LEG AGGRG SEGMT PERMI AVGPC DIST
1.5 11:56 11:56 07:57 08:01 1.49
2.1 29:12 17:16 08:13 07:59 3.66
1.5 40:59 11:47 07:51 07:57 5.15

Nothing for PT lately

Been just too tired to do much of anything since getting back from CBKS.

Did chance across the most awesome shirt I've seen on any cross-country program I've ever seen.

Maybe I'll run 7.6 tomorrow morning.

Was up early trying to get on a jump that ultimately didn't go. Bummer. I need it to get caught up on jump pay before too long.

6.8mi, 57:14

The Ocean Blue, "There Is A Light That Never Goes Out"
Joss Whedon, theme song to Firefly
Shirley Walker, theme music to Space: Above And Beyond
Hilary Duff, "Wake Up"

WX at 0800: 69 (21), DP 64 (18), BP 30.08 (1018.4), SW 3 some clouds, RH 84%

Odometer 3: 209.2mi

Z3
Resting heart rate before start = no reading.

After yesterday's smoker, I was going to run, but I wasn't sure how hard I was going to go. Not that hard, but it was still respectable.

I've gotten used to running fast, but my legs were tired. I didn't feel like I was going abnormally fast (although I felt like I was going fast) in the first leg.

Packing didn't take as long as I thought it would yesterday. The Kübelwagen is tightly packed, though.

There's a certain wistfulness I feel at this, my last run at Carlisle Barracks for a long while, I think. Our class really bonded in a way that I don't think you see too often. In some ways, it's good to go home. In a lot of other ways, I'll miss my classmates and the interactions I had with them.

Splits
AHEC Aggrg Segmt PerMi AvgPc Dist
0.50 03:53 03:53 07:46 07:46 0.50
0.96 11:57 08:04 08:24 08:11 1.46
0.54 16:29 04:32 08:24 08:15 2.00
1.29 27:45 11:16 08:44 08:26 3.29
1.06 36:54 09:09 08:38 08:29 4.35
0.42 40:20 03:26 08:10 08:27 4.77
0.44 44:06 03:46 08:34 08:28 5.21
0.53 48:40 04:34 08:37 08:29 5.74
0.56 53:06 04:26 07:55 08:26 6.30
0.50 57:14 04:08 08:16 08:25 6.80

3.1mi, 23:21

Cruiserweight, "Operation Eyes Closed"

WX at 0700: 62 (17), DP 59 (15), BP 30.21 (1023.0), W 3 fog/mist, RH 90%

Odometer 3: 202.4mi

Z4.
Resting heart rate before start = 62 (112/68)

I guess I ought to be happy about the resting blood pressure. I was supine when taking that reading, though. Twice.

First run in a while, nothing fancy. Nothing ambitious, at least. So I ended up running, unintentionally, the fastest 5K I've done in a while. I guess I really haven't been slacking then.

Oh, and today's Talk Like A Pirate Day. Arrrrr, I have no idea why.

Splits
1.0: 7:18
2.0: 14:26 (7:07)
3.0: 22:20 (7:53)
3.1: 23:21 (1:01)

been busy and yet dilatory at the same time

The Basic Strategic Art Program finishes tomorrow.

I'm packing.

I haven't logged any runs because, mostly, I haven't done any.

I rowed 10,000m on Thursday, hard, on the Concept2 ergometer at the gym here at Carlisle Barracks. Estimated time, maybe about 44 minutes or so.

I hashed on Friday. That was maybe a 3-mile run with 5 beer stops. I shouldn't even bother to log that one.

I rowed 10,000m on Saturday, not so hard. Total time, 45:27. I started much easier and ended up pulling even faster average splits for the last 3/4 of the session. That, and it's something different, something I probably won't get to do back at Fort Bragg.

Harrumph.

11.5mi, 1:43:51

Suicidal Tendencies, "I Shot The Devil"
The Reputation, "Let It Rest"
mewithoutYou, "January 1979"

WX at 0500: 73.9 (23.3), DP 72.0 (22.2), BP 29.96 (1014), NE 3 fog, RH 97%
WX at 0700: 73.9 (23.3), DP 73.0 (22.8), BP 29.98 (1015), ENE 5 fog, RH 97%

Odometer 4: 74.5mi

Z3 mid-steady state.
Resting heart rate before start = no reading.

This was today's course.

Long slow run. I had counted on a live water fountain at the turnaround, which was St Christopher's School, where I went for 12 years. no joy. I was able to stop at the Retreat Hospital to get water, which saved my ass in a big way. Too bad it was at the 8.5 mile mark or so.

Did I do glycogen regenesis? Based on starting pace, maybe. Probably not at the end, though. I'll be feeling this run for a few days, but I needed to do it.

I have no earthly idea why the only thing I could think of this morning when I woke up was the lyrics "I shot Reagan," as the Suicidal Tendencies song starts.

Splits
I had been meaning to, but they were all off. 1:43:51 overall.

5.2mi approximate, 48:22

random Air Force propaganda music from aforementioned horrible 1997 film
James Horner, "Charging Fort Wagner" from Glory

WX at 0600: 55 (13), DP 54 (12), BP 30.04 (1017), calm fair, RH 100%

Odometer 4: 63mi

Z3 steady state.
Resting heart rate before start = no reading

Today marked a run day - never having been to Fredericksburg, VA before on business, I had to hastily map out a course, but I got LLMF (i.e., Lost Like A Motherfucker) about a half mile before I was actually supposed to turn off. So much for short-term memory.

In spite of it, I still made it out to the Fredericksburg National Battlefield and up to Lee's command post before I had to turn back, so that wasn't a complete loss. The part of Fredericksburg I ran isn't very runner-friendly. Nothing to make you feel more alive than playing chicken with an 18-wheeler...

Splits
None. 48:22 overall.

9.7mi, 85:15

Michael Kamen, Band of Brothers Suite 2

WX at 0700: 63 (17), DP 57 (14), BP 30.07 (1018.1), W 3 fair/haze, RH 81%

Odometer 3: 199.2mi

Z3 steady state.
Resting heart rate before start = 52 (119/77)

Long slow run, but not too slow. Probably too fast for what I needed to do, but I was under a time crunch this morning.

I also had to take a pit stop this morning and that was much needed. The difference between the last two splits is an indicator of how bad I needed it.

Splits
DLEG AGGRG SEGMT PERMI AVGPC DIST
0.50 05:07 05:07 10:14 08:07 0.63
0.96 08:04 08:04 08:24 08:24 0.96
0.61 13:31 05:27 08:56 08:37 1.57
1.57 27:28 13:57 08:53 08:45 3.14
1.83 43:57 16:29 09:00 08:51 4.97
1.44 56:52 12:55 08:58 08:52 6.41
1.29 67:54 11:02 08:33 08:49 7.70
0.53 72:51 04:57 09:20 08:51 8.23
0.97 81:10 08:19 08:34 08:49 9.20
0.50 85:15 04:05 08:10 08:47 9.70

6.2mi, 49:53

John Williams, assorted music from Star Wars Episode I: Racer

WX at 1800: 82 (28), DP 52 (11), BP 30.20 (1022.5), vrbl 3 fair, RH 35%

Odometer 4: 57.8mi

Z3 mid-high.
Resting heart rate before start = no reading.

First run in a few days. I was meaning to wake up early and get in a run, but I was doing homework late last night and didn't get done until about 3:00am. Like fucking hell I was going to wake up two hours later and go for a run. I slept in for a colossal four hours of sleep. Even when I try to work smart, I bone the pooch.

Today's run was unremarkable; it started slow, and finished quicker. Nothing special, but getting a little catharsis in for not doing fucking squat in the last few weeks.

Splits
First 3.1 in 25:41, second 3.1 in 24:12.

My Favorite Glass Tit suckage of All Time

30 minutes on the incline climber. The Concept2 ergometer at the gym here is so low on battery power that it's nonfunctional. Suck. I could just put on the heart monitor and just go off perceived effort and heart rate, but I guess that's an experiment for later this week.

The WX this morning was awesome. See if it holds tomorrow since I intend to sneak in a 10-miler tomorrow morning.

On the news front, a show I thought would never make it onto disk showed up at Best Buy today.

Clumsy pilot that culminated in some of the best writing I've ever seen in a science fiction show. A show that gets "the mood" right is rare, particularly on a topic that sparks the kind of nitnoiding that I normally do for most military-related shows.

But about a decade ago, Space: Above and Beyond was #1 on my weekly hit parade. Funny how I transitioned from watching My So-Called Life a year prior to watching S:AAB.

MSCL also left me with a big quandary, as I had to choose between three shows on the three major TV networks at the time (1994) all in the same time bracket: MSCL, Earth2, and Due South. I guess my predilection to redheads had something to do with it; aside from the excellence of the scripts on MSCL, I was a softy for Claire Danes. Yeah, yeah, yeah, she was 15 at the time. But that's not the point. (q.v., JWER on Hilary Duff)

But that's not the point right now. I mean, Space: Above and Beyond is on muthafuckin DVD! Never thought that'd happen.

Of course, Household6 is on the warpath again and has the ass, so maybe I shouldn't leave that prominently sitting around the house. To describe tonight's conversation as peremptory might be, well, a mild understatement...since, charitably speaking, she was fucking pissed.

10.1mi, 90:46

John Murphy, "Taxi (Ave Maria)" from 28 Days After soundtrack

WX at 0700 68 (20), DP 64 (18), BP 30.11 (1019), NNE 3, RH 87%
WX at 0800 69 (21), DP 62 (17), BP 30.13 (1020), Calm, RH 77%

Odometer 3: 189.5mi

Z3 low long run.
Resting heart rate before start = no reading.

I so didn't want to go out this morning. I'm glad I did. LSD and nothing but. Fine enough. The goal was to run about 9 minute pace, which I generally did, although it was more important that I start training my body to do glycogen regenesis.

I'm back at home this weekend. Whatever.

Splits
LSD AGREG SEGMT PERMI AVGPC DIST
2.5 23:10 23:10 09:16 09:16 2.5
1.5 36:33 13:23 08:55 09:08 4.0
2.1 55:37 19:04 09:05 09:07 6.1
1.5 69:12 13:35 09:03 09:06 7.6
2.5 90:46 21:34 08:38 08:59 10.1

6.8mi, 60:54 and 2.0mi, 16:02

Tommy Keene, "Drowning"

WX at 0500: 80.1 (26.7), DP 73.0 (22.8), BP 29.54 (1000), S 9 overcast, RH 79%
WX at 0700: 80.1 (26.7), DP 73.0 (22.8), BP 29.53 (999.8), S 15 overcast, RH 79%

Odometer 4: 51.6mi

Z3 low long run, Z3 2-miler
Resting heart rate before start = 48 (122/79)

I was going to run the physical fitness test with some members of the class, but I wanted to make sure I got in some distance this morning too.

This morning was abominably humid and sticky. If it was 79%, it sure didn't feel like it. The two miler was actually quite nice compared to what it was early this morning.

I'll probably feel it later, but it sure does feel all right now.

Splits
AHEC Agreg Segmt PerMi AvgPc Dist
0.50 04:20 04:20 08:40 08:40 0.50
0.96 12:57 08:37 08:59 08:52 1.46
0.54 17:39 04:42 08:42 08:49 2.00
1.29 29:34 11:55 09:14 08:59 3.29
1.06 39:06 09:32 09:00 08:59 4.35
0.42 42:50 03:44 08:53 08:59 4.77
0.44 46:50 04:00 09:05 08:59 5.21
0.53 51:43 04:53 09:13 09:01 5.74
0.56 56:37 04:54 08:45 08:59 6.30
0.50 60:54 04:17 08:34 08:57 6.80

2mir: 16:02

Latest Piece of Leisure Reading

Ralph Peters, The War In 2020

What a glum book. I remember seeing it on the Armor Center's reading list once, long ago. An interesting view of futures (particularly since I hold a specialty that generally lends itself doing futures work), and somewhat parochial in its views, but a pretty engaging read. It took me about two hours tonight when I probably should've been reading doctrine for homework instead.

It's amazing how knowledge of certain dynamics of national and military policy change how you view certain books. In that respect, my attendance at Carlisle Barracks this summer has been nothing short of transformational, even if it underscores my desire to get back with troops in a general staff with troops assignment as a division planner.

In spite of all this, all I really want to do is drink Absente instead. I picked up a bottle at Wells Discount Liquors in Baltimore this past weekend. Then again, I want to go for a long run tomorrow and maybe that's not such a brilliant idea. I guess we'll see.

4.78mi, 41:19

Michael Kamen, "Austria" from Band of Brothers
Random running cadence from Band of Brothers
We pull up on the risers and we fall down on the grass
We never land upon our feet, we always hit our ass
Good God, Christ Almighty, who the Hell are we?
Zim zam, God damn, airborne infantry!

WX at 0700: 71 (22), DP 69 (21), BP 30.00 (1015.8), calm fog/mist, RH 94%

Odometer 3: 179.3mi

Z3 low.
Resting heart rate before start = 58 (119/82)

And no, I'm not an infantryman...but I have been a paratrooper for a while, and a large chunk of what I did was almost indistinguishable from what people outside the airborne community thought infantrymen did anyway.

I was using DVD Decrypter this morning to generate some video clips and was culling from my Region 3 set of Band of Brothers. Thank god for Remote Selector that makes my DVD-ROM region free, Macrovision-free, turns off all lockouts, and doesn't cost a cent...and of course, I'll be stripping out all CSS, RCE, and Macrovision in my finished products. Ha.

Today was an exercise in very controlled pace. I wanted to run at barely aerobic effort just to see what pacing felt like at a certain pace. I was probably going a little faster than I probably should've for marathon pace, but I think I need to get my game plan in order Real Soon Now so I'm actually progressing along a plan.

Splits
Incomplete ones this morning:
halfish: 5:04
1: 13:42 (8:37)
2: 22;22 (8:40)
3: 30:49 (8:27)
didn't take any others: 41:19

10.0mi, 76:04

Phil Collins, "Son of Man" (no shit.)
Cruiserweight, "To Be Quite Honest"

WX at 0900: 69 (20), DP 63 (17), BP 30.03 (1016.8), calm mostly cloudy, RH 81%

Odometer 4: 42.8mi

Z4. Man, did that hurt.
Resting heart rate before start = no reading.

True to form, I decided to run the York Rail Trail 10-Miler. It was actually not a bad race, other than the fact that I had to beg for a ride back to the start. It was surprisingly fast, although as I found out later, it's a generally downhill course.

I was able to generally stop myself from running too fast at the start, and clocked the slowest (relative to other 10-milers I've run) first mile I've ever run. This is important, although as forunes turned out, I ran out of gas around 8 miles and started running markedly slower. Split 9 is not accurate; I had already passed through the water station to tank up when I did before I realized I should have hit the split. The other thing that probably hurt me was the fact that I ran mile 7 in 6:54. I can't believe I did that. That was probably dumb, but I was drafting some woman who was running about the same pace, albeit jockeying back and forth for relative position. This cost me bad in mile 8, now that I think of it. Oops.

The race started an hour earlier than I thought it would. I'm glad I got there when I did.

Still, to run a 76:04 10-miler was all right given the total lack of taper I put into it.

Splits:
AGGREGT SEGMENT AVGPACE DIST
0:07:25 0:07:25 0:07:25 01
0:14:51 0:07:26 0:07:25 02
0:22:30 0:07:39 0:07:30 03
0:29:51 0:07:21 0:07:28 04
0:37:27 0:07:36 0:07:29 05
0:45:09 0:07:42 0:07:31 06
0:52:03 0:06:54 0:07:26 07
0:59:58 0:07:55 0:07:30 08
1:08:39 0:08:41 0:07:38 09
1:16:04 0:07:25 0:07:36 10

6.8mi, 53:48

cruiserweight, "Permanent Things"
John Williams, "Duel of the Fates"

WX at 0700: 59 (15), DP 56 (13), BP 30.12 (1020.0), SW 5, RH 90%

Odometer 4: 32.8mi

Z3.
Resting heart rate before start = 49 (128/76)

I can't believe I'm seeing WX like this in August. I'm seriously thinking about running the York Rail Trail 10-Miler http://www.yorkroadraces.com/rail_trail.htm on Saturday as it offers an opportunity to do some good competitive running on a slightly different surface.

Nothing fancy, but a nice easy straightforward 7-miler today to kick off my new comfort of not having to do speedwork for another, oh, 5 months or so.

Actually, today felt amazingly relaxed for going at fairly basic Z3 pace, if perceived effort was any indicator. It sure doesn't feel like I was shaking as much of a leg as I was at the end. Awwright!

Splits:
SPLT AGGRG SEGMT PERMI AVGPC DIST
0.50 04:09 04:09 08:18 08:18 0.50
0.96 11:54 07:45 08:04 08:09 1.46
0.54 16:06 04:12 07:47 08:03 2.00
1.29 26:34 10:28 08:07 08:04 3.29
1.06 35:04 08:30 08:01 08:04 4.35
0.42 38:16 03:12 07:37 08:01 4.77
0.44 41:51 03:35 08:09 08:02 5.21
0.53 46:00 04:09 07:50 08:01 5.74
0.56 50:11 04:11 07:28 07:58 6.30
0.50 53:48 03:37 07:14 07:55 6.80

Record APFT, 295 points

What I listened to on the way in:
mewithoutyou, "January 1979"

The eventual two-mile run mantra:
Martin Walker, theme music to Speedball 2

WX at 0700: 58 (14), DP 55 (13), BP 30.00 (1015.8), SW 7 fair, RH 90%
Conditions were excellent, although I would've liked it just a few degrees cooler.

Raw scores:
75 pushups. I need to work on these for the next time, I had to work pretty hard to get these 75.
80 situps. Not too hard.
13:45 run. After all the work, I ran some unbelievably inconsistent splits.

184 at the weigh-in...looks like I'll be weighing in tomorrow after I do a loooooooong run. Time to see if I can dodge getting taped for body fat percentage.

Time to get ready for marathon training in earnest. I figure after a 10-miler, I'll be ready to weigh in.

I'm jettisoning my racing shoes after this. They're done.

Splits:
1: 1:28
2: 1:31
3: 1:55
4: 1:43 (Mile 1: 6:38)
5: 1:56
6: 1:34
7: 1:50
8: 1:44 (Mile 2: 13:44)

5.5mi (8x400 intervals)

Letters to Cleo, "Pizza Cutter"
Corrosion of Conformity, "What(?)"

WX at 0700: 63 (17) DP 60 (16), BP 30.07 (1018.3), calm, RH 90%

Odometer 3: 173.5mi

Z4 high-Z5.
Resting heart rate before start = 52 (127/80)

The fastest yet. Weather was also about as good as I'm likely to see it this summer.

Next Tuesday, I intend to do the PT test. Based on today, I think I'm ready. Latency times in between splits are no better, but the splits are. I'm almost embarrassed to admit how much speedwork has helped me. I think I actually stand a credible shot at running under 14 minutes now. The goal is 13:18 for the two-mile. Since my slowest split was 99, this is encouraging.

Taper to follow after I do the Baltimore-Annapolis HHH Beer Mile on Friday, if jwer decides to join in.

Splits
1: 92/2:39
2: 93/2:41
3: 91/2:47
4: 89/2:47
5: 96/3:07
6: 99/2:52
7: 90/3:17
8: 89/2:37

2.5mi, time indeterminate

The Bats, "Courage"
The Bats, "Sighting The Sound"

WX at 0700: 72 (22), DP 68 (20), BP 30.10 (1019.3), E 6 fog, RH 87%

Odometer 4: 26.0mi

Z2.
Resting heart rate before start = no reading today.

Today was going to be speedwork, but I woke up late and realized I'd forgotten to do the homework for class this morning.

Instead, I decided to try to vet the course for the two-mile run I've plotted digitally. It looks close, but I'll have to grid it in with a GPS later. While I was hitting splits around 2:10 or so, I don't think I was really going 8:40 pace...or maybe I was. The GPS will be the determinant, either way.

The other thing I have to check is the slope of the hill around split 7. I have to be sure that it doesn't exceed 3% or I've got to start from scratch and map out a new course.

This will entail getting back to my cavalry scout roots and doing the manual computation for slope of a hill just I learned in the Scout Platoon Leader Course over ten years ago. Ha!

Splits
start: 1:28 (not 1/4mi)
1: 2:05
2: 2:12
3: 2:09
4: 2:17
5: 2:06
6: 2:07
7: 2:02
8: 2:21
residual: 3:17 (not 1/4mi)

5.0mi, 40:46

cheesy background music to some 1997 US Air Force propaganda film
John Murphy, "Taxi (Ave Maria)" from 28 Days After soundtrack

WX at 0700: 71 (22), DP 63 (17), BP 30.06 (1017.8), vrbl 5 clouds, RH 76%

Odometer 4: 22.5mi

Z3 high/Z4.
Resting heart rate before start = 51 (135/90)

Yesterday would've been a day off had I not decided to go to the gym and row 10,000m on the ergometer. It was somewhat painful (and I generally thrash my hands in the process) but strangely therapeutic. It also marks the first legitimate cross-training I've done since coming here, so I might do that more often to prevent from getting stale or something like that.

Today was surprisingly fast for feeling like ass all weekend long.

Too bad my knees are starting to hurt again. This is with new shoes. This is a bad sign. Maybe I'm just getting older. Stacking dipenhydramine with prednisone and starting today, with naproxen sodium has to be doing something. Probably nothing beneficial for my stomach. On the other hand, I was pretty judicious not to hit the bottle while taking the dipenhydramine...tho' it didn't stop me from killing it Friday night while I was still on the prednisone.

Splits
initial half or so: 4:53
1: 13:01/8:08
2: 21:12/8:10
3: 29:31/8:18
4: 37:12/7:41
final half or so: 3:33
aggregate: 40:46 (8:09)

5.0mi, time indeterminate

Neil Diamond, "America"

WX at 1100: 88 (31), DP 72 (22), BP 29.96 (1014.1), W 5 haze, RH 59%, heat index 95 (35)

Odometer 4: 17.5mi

Z1
Resting heart rate before start = 55 (127/90)

Started running, but ended up mostly walking due to the intense heat. I also drank myself into oblivion last night to the tune of 12 ounces of Delirium Nocturnum and .75 liter of Chimay Red, thanks to the Market Cross Pub. I feel like ass, in spite of rehydrating and oozing out the alcohol from the night prior.

My poison ivy's reflared, I think because of a pair of socks that I probably need to wash a few more times before I wear again. Suck.

Splits
Immaterial at this point!

5.0mi, time indeterminate

Johnny Rivers, "Secret Agent Man"

WX at 0700: 74 (23), DP 70 (21), BP 29.99 (1015.3), SW 6 haze, RH 88%

Odometer 4: 12.5mi

Z1-2
Resting heart rate before start = no reading

Last night marked a fairly pointed drunk festival marked principally by my two trips to the karaoke microphone. It's the first time I did, and the fact that I got up twice is testament to my obliteratedness. One of those songs, by the way, was "Secret Agent Man." The other was "Live and Let Die" by Wings.

I was running with one of my coworkers who was up in Arlington for work at the Pentagon. He's training for the Marine Corps Marathon in October, so he wanted to go for a run, and I definitely didn't need to go hard after yesterday, not the least because of my epiphany this morning of two things when I woke up:

1 - I still smelled like alcohol (which was to be expected based on how much I drank).
2 - I might have quite possibly still have been slightly drunk when I woke up.

I'm quite sober now, and undoubtedly the residual alcohol seeped out of my pores on the run, but I guess that's not the point. On the other hand, I did get a good recovery run. Definitely not too hard, and that's a good thing.

Tomorrow will mark a smoker if I can wake up early enough to make it happen.

Splits
No reason. If you're timing a Z1 run, you're not timing it for the right reason. Out and back time about 53 minutes.

7.5mi, 64:48

Michael Kamen, "Band of Brothers Suite No. 2"
Philip Glass, opening credits to Hamburger Hill

WX at 0600: 73.0 (22.8), BP 69.1 (20.6), DP 30.04 (1017), NNW 8 overcast, RH 87%

Odometer 4: 7.5mi

Z3 high.
Resting heart rate before start = no reading.

New shoes! I decided it was time to retire the Asics Gel-Cumulus shoes I'd been running the last, oh, about 10 months and go get some new ones. I scored the last Asics GT-2100s that were in the post exchange. From what I can tell, they're discontinuing carrying it, which is going to suck, because I can't beat the $70 they sell it for anywhere else. The shoe anywhere else ends up being over a $90 shoe.

To get to Fort Myer, though, I ended up hopping a taxi. No big deal. Since I didn't feel like paying $6.65 to get back, though, I ended up walking back to the Doubletree at Pentagon City, where my class is staying while we conduct the Interagency staff ride portion of the class (i.e., tour various places in town and ask pointed questions not for attribution)

The walk back to the hotel was along Courthouse Road, Columbia Pike, and Army Navy Drive. About 40 minutes, actually not a bad walk. I suspect that makes up for the amount of chow I ingested yesterday (a considerable amount).

Today's run was along the Mount Vernon Trail. The usual quotient of curvy people in technical running garb, some not so attractive, some blisteringly hot. I was averaging about 8:25/mi or so. That was a pleasant surprise. So was all the scenery...

Splits
enter trail 10:51
mile 19:10 (8:18)
mile 27:42 (8:32)
partial 33:40 (5:57)
partial 39:48 (6:08)
mile 48:11 (8:22)
mile 56:42 (8:30)
exit trail 64:48 (8:06) different route

5.5mi (8x400 intervals)

David Whittaker, Title music from the ancient computer game Speedball

WX at 0700: 73 (23), DP 69 (21), BP 30.14 (1020.6), E 3 fog/mist, RH 87%

Odometer 3: 168.0mi

Z4 high.
Resting heart rate before start = no reading.

The weather keeps getting shittier, the times keep getting faster. Splits are getting faster (although not consistently). Rest times between splits aren't by much, though.

That points to two factors:
1 - I was energized by my residual fury from last night.
2 - I'm actually getting fitter.

David Whittaker's theme from Speedball makes a usable speedwork mantra, probably a better one than Henry Rollins' "Drive-By Shooting." The mindset is the same, though. It's still about beating the crap out of people in one setting or another.

Some would say that it's not healthy to seethe as much as I do, but I'm not dead yet.

Splits
1: 96/2:40
2: 100/2:40
3: 92/2:48
4: 88/2:41
5: 101/2:58
6: 103/2:55
7: 95/2:54
8: 93/2:36

A thought-provoking weekend

I was going to post about my lackluster run yesterday and sleeping in this morning, but I had occasion to go to Myrtle Beach this weekend as all my in-laws were converging on my parents'-in-law house, so this'll add it to the end.

On the way down on Friday, I finally got around to reading Euripedes' The Trojan Women and it was a sobering read. I was prompted to read it after some reading of the Melian Dialogue (which I've commented on before).

Someday, when I have occasion to look back on my service, I would hope that I never have occasion to say that "we lost our way." The most pointed parts of it for me (as a parent, at least) related to the death of Astyanax, Hector's infant son, who is killed by the victorious Greeks by being pitched off the walls of Troy before the city is burned. I think back to the promise I made myself at the age of 18, about how I could only serve with a clear conscience. My conscience is still clean, for now, at least.

Earlier that morning, I'd read a little about the ceremonies of the 60th anniversary of the destruction of Hiroshima. There was some more about it in the NY Times, but the Washington Post article was the one that stuck in place. Maybe it was the commemoration of the Korean victims of the bombing. This is not to debate the morality of destroying Hiroshima or Nagasaki (which was destroyed three days later on 9 August 1945), because IMHO, the Japanese would have continued to fight on...and I think casualty estimates for Operation DOWNFALL would've been largely correct, at least the ones from the Joint Chiefs of Staff saying 1.2 million casualties with about 267,000 KIA/DOW (died of wounds). And that's just for the American side.

Then again, after a win of that nature, would we have won the peace that we did less than ten years after the end of World War II? That's a topic that's weighed heavily on me as I go through the course I take at Carlisle. The American Civil War lasted for about 5 years of open hostilities. It was the inability of the Union to win the peace (i.e., the failure of Reconstruction) that led to having to pass things like the Civil Rights Act of 1964. I would conservatively say the peace in the South was not won until, I'd say, about 1972 or so. It took some legislation and an activist Supreme Court to set things right.

This was a strange and somewhat shitty weekend.

I got a crack in my windshield on the drive down on Friday. I'm particularly assed up for the basic reason that THIS IS THE THIRD GODDAMN WINDSHIELD ON THE CHRISTALFUCKINGMIGHTY MOTHERFUCKING KUBELWAGEN THAT'S CRACKED IN THE LAST TWO, SHITTY-ASS, GODDAMN, FUCKING YEARS.

That being said, it happened in Baltimore on the way down to BWI airport. Some asshole cut off the guy in front of me, the guy hits the brakes, I hit the brakes, something hits the goddamn windshield, and I get a fucking 14 inch crack in my front windshield on the DRIVER'S SIDE. This led to about 90 seconds of invective that I can't say in front of the kids.

I also neglected to pack casual shorts on Friday. I was a little fucking pissed since I was thinking about it, but had to turn in the final of my exam and realized that my exam was too big, and I had to go back and turn in a corrected version, at 1:45am the night prior. I wasn't really thinking straight. I should've checked, especially since I was actually thinking about it as I was driving away from the quarters on Carlisle Barracks.

I spent a lot of time with my children this weekend. That was time well spent, and I read to them at night, and played in a swimming pool with them, and it was good.

I spent no time at all with Household6. Our only substantive conversation this weekend, on the drive back to Myrtle Beach airport from the in-laws' house (about 30 minutes), was an argument about money, since from what I can tell, we have more going out than we have coming in. I have very fundamental problems about living off credit (or in this case, trimming into a savings account to stay in black at the end of the month). I can rationalize it, sort of, when I realize that the Princess will be in kindergarten next year, and the Sledgehammer will follow the year after that, but in the meantime, I don't like paying interest on shit that I don't really need to pay interest on, IMHO. We didn't discuss anything else other than loose shit about her job, or brief gory details about the mechanics of some my my in-laws' relationships. The last two topic areas collectively took about 150 seconds of conversation all weekend.

From what I can tell, here's what's bothering me:
- Both parents love their children. That's a given.
- One parent can't let go of (some potentially ersatz) intellectualism and in doing so, has driven himself into some fairly punishing introspection. He's also thought about what it would mean in the worst-case scenario.
- One parent is so devoted to the children that she runs herself into the ground without thinking through the second and third-order effects of what has happened.
- Both parents are gotten sidetracked to the point where in trying to be good parents, they've lost what it means to be a couple.

On the way back to Carlisle Barracks, I was working through the other plays in the anthology (translated by Edith Hamilton), the last of which was Aeschylus' Agamemnon. Clytemnestra, Agamemnon's wife, kills him (and the princess Cassandra, who has gone clearly insane, as Euripedes describes) upon his return from Troy, for having sacrificed his own daughter Iphigenia as a human sacrifice to give good winds for the battle fleet sailing for Troy. Between my reading about the Beyond Goldwater-Nichols project at CSIS, I guess I'd rather be reading Greek tragedy. It's lighter reading for me than government interagency procedural reform.

Oh, and the run yesterday:

5.02mi, 41:43
Guided By Voices, "Hold on Hope"
Rush, "Mission"
Rush, "Turn The Page"

WX at 0700: 81 (27), DP 73 (22), BP 30.10 (1019), calm, RH 76.8%

Odometer 2: 477.8mi

Z2 start, Z3 mid-high finish.
Resting heart rate before start = no reading.

I attempted to cut short the length of the pre-start, and went about two miles before finding an open latrine that allowed me to take the desperate relief that I should've planned for. Sigh.

The finish was okay. I was running a bit better at the end, particularly at the first end, but altogether not a bad finish for a weekend where I was pretty tired.

Tomorrow I do speedwork, and I'm going to make it as brutal as I can make it.

0.98: 7:47 7:47 (7:56)
4.04: 41:43 33:56 (8:24)

5.5mi (8x400 intervals)

The Bats, "Courage"
Ultimate Fakebook, "Soaked in Cinnamon"

WX at 0700: 74 (23), DP 66 (19), BP 30.07 (1018.0), W 5 haze, RH 76%

Odometer 3: 162.5mi

Z4 mid-hard
Resting heart rate before start = No reading today.

After yesterday's rest day, I felt pretty good about doing speedwork, and better still, today's times are a pretty good incremental improvement. The rest times are getting shorter, and more importantly, the iterations are starting to flatten out in the distribution of times.

Notably, the faster legs were not particularly faster today, but the whole set was more consistent, and it was based on less perceived effort than in earlier iterations.

That would imply that I'm getting stronger and fitter in that I have more power going uphills and in surges (and I was paying a lot more attention to running form this morning).

Or it could mean that I just essentially took four consecutive easy days and now I'm better rested...although I should probably get more than 5 hours of sleep a night. Gotta get to bed earlier.

Splits
1: 100/2:35
2: 103/2:36
3: 90/2:53 (reveille sounded in the middle and I had to stop)
4: 95/2:57
5: 99/2:36
6: 99/2:45
7: 95/2:53
8: 94/2:20

I can't deny the positive effects of speedwork, though. When I look at earlier iterations (most notably 23 July), the improvement is in the numbers-- especially when considering the temperatures this morning. It also doesn't hurt as much. Maybe I really should do this more often. When I look at the progress from 12 July, I really should.

Unfortunately, the poison ivy from last weekend is spreading, despite my best efforts to wash it off.

less than a mile

Nothing in the iThink this morning.

WX at 0600: 70 (21), DP 64 (18), BP 30.01 (1016.1), W 5 fair, RH 82%

Odometer 3: 157mi

Z1.
Resting heart rate before start = 54 (135/87)

I'm going to venture a guess that I overtrained this past weekend. After a short 3 miler on Monday, followed by no running yesterday, I just couldn't get in the saddle today and pulled the plug just short of a mile.

My legs, even at the start, were smoked. This is a bad, bad, bad sign. When I look back at what I did at the end of last week (full speedwork on Thursday, 7mi on Friday, fairly hard, followed by a lengthy hash over a LOT of hills, some almost vertical, then 8 miles of fairly advanced trail going up and down), I realized I should've taken it easier.

I may have to hold my speedwork until Friday to see if I can make it work this week. Plan will be for some easy running tomorrow, maybe for five.

Splits
None.

3.1mi, 30:08

The dB's, "World To Cry"
Henry Rollins, "Drive-By Shooting"

WX at 0700: 71 (22), DP 68 (20), BP 30.17 (1021.6), S 3 fog/mist, RH 90%

Odometer 2: 471mi

Z1-2.
Resting heart rate before start = 53 (119/76)

I'm now reaping the penalty for hashing on Saturday (which really didn't warrant logging due to the amount of walking and climbing involved) and running the AT yesterday. I now have poison ivy streaks over parts of my legs (Sunday) and on one or two isolated spots on my belly (Saturday). Goddammit!

Today was intended to be a recovery run and nothing more. I also spent it reconnoitering parts of Carlisle Barracks to use for the upcoming physical fitness test. There is no way I'm going to use the pre-marked course (which is where I do my speedwork iterations).

Now it's time to scrub my legs so I don't get more poison ivy spreadage. Shit. At least I'll be spared the oppressive heat that's supposed to hit this afternoon.

Splits
1: 10:02 (10:02)
2: 19:35 (9:32)
3.1: 30:08 (10:32)
Overall pace: 9:33

8.0mi trails, 91:53

Tommy Keene, "You Won't Find Me"
Tommy Keene, "Scam and the Flim Flam Man"

WX at 1100: 79.0 (26.1), DP 68.0 (20.0), BP 30.23 (1023), ESE 9 haze, RH 69%
WX at 1000: 77 (25), DP 69 (21), BP 30.23 (1023), E 6 haze, RH 76%

Odometer 3: 156.1mi

Z3 low-mid.
Resting heart rate before start = no reading.

Yet another installment of the Appalachian Trail! This time I decided to go north from the Condoguinet Creek and Scott Farm Trail Work Center to the top of North (Blue) Mountain and the Darlington Shelter, opposite the way I went last week.

There isn't much view from the Trail itself, but there is one spot that overlooks the Cumberland Valley a few hundred meters short of the summit, and it is glorious. Unfortunately, I was being harassed by bugs, mosquitoes at the bottom of the trail near the Condoguinet Creek, and higher up by flies and bees as I got further up the mountain.

Going up marked significant walking. There was just no way I could run up the grades in question at the same time as trying to negotiate the rocks and tree roots. I almost wiped out one or two times.

Going downhill, though, was awesome. It felt so relaxed going downhill that I didn't even worry about the relatively slow pace of about 10 minutes/mile.

Splits
Uphill: 51:14
Downhill: 40:39
Aggregate: 91:53

The Coolest Thing Ever

For this week, at least:

RFIDs and Booze. Yes!

6.8mi, 55:11

Tommy Keene, "Scam and the Flim Flam Man"
Rush, "Countdown" (after seeing a headline saying "NASA says Discovery's safe"

WX at 0700: 63 (17), DP 61 (16), BP 30.13 (1020.1), calm fog/mist, RH 93%

Odometer 2: 464.9mi

Z3 high.
Resting heart rate before start = 53 (124/82)

Today was a remarkably fast day for having done fairly punishing speedwork yesterday. I was almost tempted to go light today (which probably would've been the prudent thing to do) but the weather was far too good to pass up a longer (not necessarily long) run.

And it was good. Best I've done on that course in a long while - which only goes to underscore the effects of weather on performance. I just don't like to run in the heat.

Splits
0.5 03:53 03:53 07:46 07:46 0.5
0.96 11:53 08:00 08:20 08:08 1.46
0.54 missed split, adjusted at next
1.83 27:00 15:07 08:16 08:12 3.29
2.35 35:39 08:39 03:41 08:12 4.35
0.42 38:59 03:20 07:56 08:10 4.77
0.44 42:36 03:37 08:13 08:11 5.21
0.53 46:56 04:20 08:11 08:11 5.74
0.56 51:24 04:28 07:59 08:10 6.3
0.5 55:11 03:47 07:34 08:07 6.8

5.5mi (8x400 intervals)

Liz Story, "Rumors of Discipline"

WX at 0700: 67 (19), DP 57 (14), BP 30.06 (1017.8), NW 8 fair, RH 71%

Odometer 3: 148.1mi

Z4 mid to Z4 high.
Resting heart rate before start = 45 (124/81)

The heat and humidity lifted, and by god, it was glorious.

Full speedwork set, and the fastest times yet. Of course, a lot of this was attributable to weather. I was paying a little more attention to form during the repeats. I think I'm more concerned at my inability to power up most hills and accelerate, but that's a long-standing problem.

Tomorrow, if this holds, might warrant a little LSD. At least, not so much that it kills me, at least.

Splits
1: 105/2:35
2: 103/2:39
3: 95/3:01 (stopped to tie shoelaces)
4: 92/2:44
5: 101/2:49
6: 103/2:42
7: 94/2:46
8: 92/2:24

The rest times keep getting longer through the workout as I get progressively more tired. I suspect improving my max VO2 will correspond to a short rest in between repeats. It also might translate into faster repeats since I'm not COMPLETELY anaerobic...but pretty close.

3.0mi (3x400 intervals)

AC/DC, "Thunderstruck"

WX at 0600: 75 (24), DP 72 (22), BP 29.82 (1009.6), SW 3 fog/mist, RH 90%

Odometer 3: 142.6mi

Z4 mid start, Z1 finish
Resting heart rate before start = 56 (120/68)

It's been a long while since I cut a workout short because I felt so bad. When my fastest split is 105 at reasonably hard effort, the point of diminishing returns has been reached. I wogged my way back to the quarters here at Carlisle Barracks.

I was hoping I could drill my way through today's speedwork, but I think I'll have to take a rain check on that one. WX is supposed to improve greatly tomorrow but I guess I'll see. Actually, Friday would be a great day for a hard (whether long or fast) run so I'll consider this an easy day (as it was for the last two miles of it) and see how I feel tomorrow. If I feel good enough to go fast tomorrow, I'll try it.

As bad as I think being here is, let's compare it to North Carolina right now:
WX at KFBG, 0600: 80 (27), DP 73 (23), BP 29.89 (1012), W 5 mostly clear, RH 78%
Actually, it's not that much worse at home. It's probably even a little nicer since the RH is lower.

Wait for tomorrow. Nothing else to do today but eat. And study, but more importantly, nothing physical before trying again.

Splits
1: 104/2:44
2: 112/2:37
3: 105/2:52 retired today

3.1mi, 24:56

The Bats, "Courage"

WX at 0700: 73 (23), DP 69 (21), BP 29.93 (1013.4), W 5 fog/mist, RH 87%

Odometer 2: 458.1mi

Z3 hard, Z3 mid finish.
Resting heart rate before start = 55 (131/85)

Today actually started faster than I thought.

I almost slept in - as my alarm cooked off at 5:00am, I debated whether I really felt like running or not. Fortunately, beter sense prevailed and I decided to go out for a quick 5k or so.

Based on splits, I guess I felt too froggy at the start. I did feel pretty quick at the start, but didn't count on the monster positive splits. Ah well. Tomorrow's speedwork anyway.

Any thoughts of waiting until later was offset by today's weather advisory:

ZONE FORECAST PRODUCT FOR CENTRAL PENNSYLVANIA
NATIONAL WEATHER SERVICE STATE COLLEGE PA
330 AM EDT TUE JUL 26 2005

PAZ036-056-057-059-063>066-262130-
FRANKLIN-PERRY-DAUPHIN-LEBANON-CUMBERLAND-ADAMS-YORK-LANCASTER-
INCLUDING THE CITIES OF...CHAMBERSBURG...NEWPORT...HARRISBURG...
HERSHEY...LEBANON...CARLISLE...GETTYSBURG...YORK...LANCASTER
330 AM EDT TUE JUL 26 2005

...HEAT ADVISORY IN EFFECT UNTIL 8 PM EDT THIS EVENING...

.TODAY...PARTLY CLOUDY...HOT AND HUMID WITH A SLIGHT CHANCE OF
AFTERNOON SHOWERS AND THUNDERSTORMS. SOME THUNDERSTORMS MAY PRODUCE
STRONG AND GUSTY WINDS...HEAVY RAINFALL...AND SMALL HAIL. HIGHS IN
THE MID TO UPPER 90S...WITH HEAT INDICES BETWEEN 101 AND 106 DEGREES
THIS AFTERNOON. SOUTHWEST WINDS 5 TO 10 MPH. GUSTS UP TO 25 MPH.
CHANCE OF RAIN 20 PERCENT.
.TONIGHT...PARTLY CLOUDY WITH A SLIGHT CHANCE OF A SHOWER OR
THUNDERSTORM. WARM AND MUGGY WITH LOWS IN THE MID 70S. SOUTHWEST
WINDS 5 TO 10 MPH. CHANCE OF RAIN 20 PERCENT.

Fuck that!

Splits
1: 7:49
2: 8:12
3.1: 8:53

5.0mi, 43:27

Nerdy Girl, "Iceman"

WX at 1900: 92 (33), DP 72 (22), BP 29.85 (1010.6), NW 9 clear, RH 52%

Odometer 3: 139.6mi

Z3 mid.
Resting heart rate before start = no reading.

I slept in after yesterday's monster hash. Actually, I woke up early and finished my homework that I didn't do because of yesterday's monster hash.

Nothing fancy today, but I did get a pair of RaceReady shorts. I got the 3/4 split cut ones with the 1" inseam. I have no modesty issues, because I frankly don't fucking care. It does work really well to not have to pull my shorts back from between my chubby legs.

When I was in high school I could still get away with wearing split shorts. I was a lot thinner back then, too.

Still, the shorts are nice. Expensive, but well worth the expense. I can't wait to try them out on a longer run.

For it being 92 degrees the relative humidity made it tolerable (and my glacial pace). I didn't feel that bad. Then again, I wasn't trying to go that hard either.

The gnats were out in force. I'm still picking some off my skin as I type.

Splits
initial half or so: 5:02
1: 8:33 generally flat and pavement, some uphill
2: 8:47 mostly uphill on cinder
3: 8:46 rolling on cinder
4: 8:20 all pavement, some downhill, but mostly flat
final half or so: 3:57 flat with one rill and uphill finish.

4mi hash or something like that

none - I was on trail.

WX at 1400: 84.9 (29.4) 53.1 (11.7) 30.08 (1018) SW 8, RH 34%

Odometer 2: 455mi or so.

Z3 easy overall.
Resting heart rate before start = no reading.

Today's hash was in Reading, PA, about 80mi away from Carlisle Barracks. The trail involved some breaking trail, but a lot of climbing rocks and going through tunnels. That was actually fun.

In a technical sense, a good trail will equalize speed differences among the harriers. This excelled in doing so; any fast ones were taken care of by the way the trail was laid out - and climbing up and down hills and across fences levelled the playing field. One of the best trails I've seen in a long while in spite of the fact that I damn near killed myself going up and down rock falls. Three times.

I really need to lay off the sauce after finishing, though. I spent way too much time waiting to detox before coming back to Carlisle.

No splits.

4.8mi trails, 51:19

Pizzicato 5, "Twiggy Twiggy vs. James Bond"
Sarah McLachlan, "Fear"

WX at 0900: 71 (21), DP 60 (15), BP 30.15 (1020.9), SW 3 fair, RH 68%

Odometer 2: 451.8mi

Z3 easy.Resting heart rate before start = no reading.

I decided to go for a new part of the Appalachian Trail, so instead of starting from the south, I decided to start further north and go south. This was much better, as there were some excellent technical trails, yet not so punishing that I had to walk from place to place.
This was a nice relaxing aerobic run that worked out pretty well. I'll have to remember that for the next time, maybe I'll run north the next time. I packed my Camelbak but didn't really need it, surprisingly enough.

I didn't factor in the hash I ran this past Wednesday, which was about 5 miles of slush miles. That involved some fast running parts, but not really anything robust. I did get lashed up with some faster folks so there was some benefit at the end.

Splits
51:19 for about 4.8mi or so.

6.3mi (8x400 intervals)

Descendents, "Jealous Of The World"

WX at 0900: 76 (24), DP 63 (17), BP 30.06 (1017.7), vrbl 7, RH 64%

Odometer 3: 134.6mi

Z4 mid-high
Resting heart rate before start = no reading today

I woke up late, slept in, but resolved to get out and do speedwork today, in spite of how much it was going to suck.

Heat is heat, regardless of what the thermometer says. It was particularly misleading since about half (as it turns out, the last half of the two-mile course I use for this speedwork) is shaded in the morning; the other side is in the open, which just sucks. 76 degrees is not 76 degrees when you're in direct sunlight.

I need a haircut. It's been a week and a half.

The rest times get progressively longer as I get further into the workout. I probably should work on that as I think I'm probably getting too much rest in between splits, but goddamn, it hurts.

The splits are getting faster. This is a promising indicator. I just have to work through it to get my max VO2 up to the point where I can run longer in the red zone, so to speak. While this is antithetical to marathon training (where you should never be in the red zone), I'll hang on until the physical fitness test is done. Then the focus will dramatically change to nothing but LSD.

Tomorrow entails some easy trail running and probably a hash in the afternoon. The hash should be an easy run, but in my natural frogginess, I found myself damn near close to the lead of the pack when I hashed Wednesday night, which entailed about 5 miles, albeit in the city where it's all fast.

To max the two-mile run for points, I need to run 13:18. To do that, I have to run at least 99 seconds per quarter mile of that two mile distance. Note that right now even my fastest leg today (and I was totally spent at the end of that leg) was only a 6:20 mile. The slowest today was 7:08. In general terms, that means I need to be running about regularly about 90 on the fast legs of this course.

There are two ways that might happen:
1 - significant cooling trend.
2 - unnatural intervention.

Uh-huh.

Splits
1: 103/2;22
2: 105/2:32
3: 102/2:39
4: 96/2:28
5: 101/2:41
6: 107/2:51
7: 97/2:55
8: 95/2:32

6.8mi, 60:00

R.E.M., "Driver 8"
J.S. Bach, Fuga from Sonata No. 3 for unaccompanied violin in C major, BWV 1005
The Connells, "Fun and Games"

WX at 0700: 72 (22), DP 69 (21), BP 29.98 (1015.1), NW 3 fog/mist, RH 91%

Odometer 3: 128.3mi

Z3
Resting heart rate before start = 47 (118/75)

Today was slow and somewhat painful. It felt slow, at least. My inability to get more than 9mpm or so initially is offset by the progressive negative splits through the entire run. That is actually encouraging.

Looking back about a year, I'm running a little slower than I did last year. On the other hand, I wan't doing any speedwork last year, so I think there will be some return on investment in about two or three weeks if everything continues to pan out.

I'm also making a conscious effort to eat less to eliminate some of the lard that hangs off my spare tire.

Splits
1.46 13:58 13:58 09:34 09:34 1.46
0.54 18:29 04:31 08:22 09:15 2
1.29 30:09 11:40 09:03 09:10 3.29
1.06 39:24 09:15 08:44 09:03 4.35
0.42 43:05 03:41 08:46 09:02 4.77
0.44 46:44 03:39 08:18 08:58 5.21
0.53 51:20 04:36 08:41 08:57 5.74
0.56 56:01 04:41 08:22 08:53 6.3
0.5 60:00 03:59 07:58 08:49 6.8

Lacrosse in the Desert

No shit!

If a National Guard MP company from Parkville MD can play in Afghanistan, why not the medium lift aviation company from the Third Infantry Division? (Obligatory endorsement for Sling It! Lacrosse, the store that sent them their gear.)

Note all the equipment they're using are STX Rotors. My STX Eclipse is done in the same pattern, stars and stripes.

Absolutely the Coolest Thing Ever. This week, at least.

And people wonder why all the lacrosse stuff I've bought in the last few years has been STX...

5.5mi (8x400 intervals)

Cruiserweight, "To Be Quite Honest"

WX at 0700: 72 (22), DP 69 (21), BP 30.06 (1017.6), W 6 fair, RH 91%

Odometer 3: 120.5mi

Z4 intervals
Resting heart rate before start = 50 (122/81)

I fucking hurt today. Today was supposed to be better than days prior, and yet, it was still ungodly humid. Fort Irwin suddenly sounds nice this time of year.

The torrential rainpours over the last few days might have something to do with it.

Still, my times are improving. I don't know if that's weather, conditioning, or just plain luck.

I fucking hate speedwork. The rest indicators on splits 5-7 indicate I was hurting worse than I was at the beginning.

Unfortunately, in the absence of any legitimately raw speed, I must work on it. Maybe it's time to hit the gym to the tune of leg presses also.

Splits/Rest
1: 103/2:28
2: 117/3:08 (retied shoes)
3: 96/2:41 (mostly downhill, fancy that)
4: 94/2:28
5: 103/2:44 (getting more tired at the end)
6: 115/2:44
7: 98/2:49
8: 98/2:28

Some idle thought and no running

Nothing today. I was dead to the world this morning and slept in. Tomorrow entails speedwork anyway, so it'll be better served for tomorrow.

Today's discussion in class centered on Thucydides and The Peloponnesian War. The last time I read it was freshman year in college in a class called Contemporary International Politics. I, being much younger, didn't pay much attention to CIP or its readings and had very little patience for the political theories that were being dished out at the time. I was much more interested in its application (which probably is normal for a historian; historians deal much less in theories than do political scientists).

Anyway, here's something cliffed from the speech that has disturbingly prescient relevance for a certain influential country in North America:

...are addicted to innovation, and their designs are characterized by swiftness alike in conception and execution; you have a genius for keeping what you have got, accompanied by a total want of invention, and when force to act you never go far enough.

Again, they are adventurous beyond their power, and daring beyond their judgment, and in danger they are sanguine; your wont is to attempt less than is justified by your power, to mistrust even what is sanctioned by your judgment, and to fancy that from danger there is no release.

Further, there is promptitude on their side against procrastination on yours; they are never at home, you are most disinclined to leave it, for they hope by their absence to extend their acquisitions, you fear by your advance to endanger what you have left behind.

They are swift to follow up a success, and slow to recoil from a reverse.

Their bodies they spend ungrudging in their country’s cause; their intellect they jealously husband to be employed in their service.

A scheme unexecuted is with them a positive loss, a successful enterprise a comparative failure. The deficiency created by the miscarriage of an undertaking is soon filled up by fresh hopes; for they alone are enabled to call a thing hoped for a thing got, by the speed with which they act upon their resolutions.

Thus they toil on in trouble and danger all the days of their life, with little opportunity for enjoying, being ever engaged their only idea of a holiday is to do what the occasion demands, and to them laborious occupation is less a misfortune than the peace of a quiet life.

To describe their character in a word, one might truly say that they were born into the world to take no rest themselves and to give none to others.

The speaker in question was a Corinthian ambassador to Sparta, describing their mutual adversary of Athens in the year 432 BCE.

It could just as easily describe the United States of America after about the third Monday of January, 2001.

The other lesson to be learned that stuck from the Peloponnesian War was that Athens, in the conduct of some twenty years of combat, had lost its moral compass. This is significant.

Case in point: five years before the end of the war, Athens gave the island of Melos an ultimatum of "surrender or be conquered." The conflict between ethical behavior versus force majeure is known as the Melian Dialogue, and is one of the fundamental teaching points for ethics in international relations.

Maybe it's more pointed in my mind having just seen Revenge of the Sith and its allusion to our current war and where it could lead. We must be mindful not to become that which we fear in the process of killing our enemies. The exercise of absolute power carries with it its own allure and at the same time, danger.

The Athenians, after receiving the Melian refusal to surrender, laid the city under siege and conquered it. The Athenians then put to the sword every man in the city and sold the women and children into slavery. Once that was done, they colonized the now-empty city of Melos. Mind you, that Athens was a democracy, and yet, there was no outcry in the wake of this event.

"So this is how liberty dies - to thunderous applause." - Padmé Amidala

6.8mi, 59:30

Corrosion of Conformity, "What(?)"
John Williams, "Duel of the Fates" from Star Wars I: The Phantom Menace

WX at 0700: 74 (23), DP 73(23), BP 30.02 (1016.2), calm fog/mist, RH 97%

Odometer 2: 441.8mi

Z3 mid-high.
Resting heart rate before start = 47 (119/77)

Today wasn't intended to be a hard day, but not a light or easy one either. The humidity this morning was absolutely out of control. I'm not as bothered by running mostly 9:00mpm based on the heat and the extreme humidity.

This should be the only thing I do today since tomorrow will mark an easy day.

I'm seriously considering hashing on Wednesday night. The Three Mile Island Full Moon HHH will be running a full moon hash in Harrisburg and it sounds interesting. Besides, I haven't hashed in over a year.

The last split that was almost 45 seconds faster than the last split for pace is problematic. It means I didn't go hard enough, if I can finish that strong. I also get about a 30 second break as I have to pass through the security checkpoint coming back into Carlisle Barracks.

These shoes are holding up, but it's definitely time to start thinking about new shoes to replace these as I don't think these shoes have much left on them. They're showing signs of heavy pronation, which is unfortunate. As much as I like them, that's an indicator that they're probably not for me.

The Weekend of Glum Movies continued yesterday as I finally got around to seeing Star Wars III: Revenge of the Sith. I'm not sure what about the movie bothered me more, the whole betrayal of the Jedi (to include the proverbial freaky-looking blue chick Jedi, who gets a grand total of about 10 seconds of screen time to include the execution-style shooting by her clones), or the concept (and brief footage) of Anakin Skywalker killing all the children in the Jedi.

I did like the Yoda fight scene. Never would've guessed he was all-digital based on the fluidity of his motion. He did look unbelievably bad-ass in that scene.

Splits
0.5 04:30 04:30 09:00 09:00 0.5
0.96 13:19 08:49 09:11 09:07 1.46
0.54 17:58 04:39 08:37 08:59 2
1.29 29:32 11:34 08:58 08:59 3.29
1.06 38:42 09:10 08:39 08:54 4.35
0.42 42:15 03:33 08:27 08:51 4.77
0.44 46:07 03:52 08:47 08:51 5.21
0.53 50:53 04:46 09:00 08:52 5.74
0.56 55:37 04:44 08:27 08:50 6.3
0.5 59:30 03:53 07:46 08:45 6.8

3.2mi, 27:57

The Lemonheads, "Tenderfoot"

WX at 1100: 77 (25), DP 73 (23), BP 30.07 (1018.1), calm fog/mist, 88%

Odometer 3: 115.0mi

Z2 high.
Resting heart rate before start = 54 (128/74)

I was thinking initially running 6. My legs were so fucking smoked after yesterday's trail thrash-a-thon that I called it quits at 3.2.

Even at that, all I could eke out was 27:57 for a pace. Fucking pathetic.

Then again, the intense junglelike humidity could also be a factor.

Of course, I just finished watching Tae Guk Gi: Brotherhood of War, a 2004 Korean film that is quite possibly the most depressing movie I've ever seen since, oh, Grave of the Fireflies. Excellent film, but don't watch it when you're feeling depressed lest you consider committing suicide. What an uplifting way to start a Sunday.

Splits
1: 9:17
2: 9:01
3.2: 9:37
overall pace 9:01/mi

10 miles approximate trails, about 2 hours

Tommy Keene, "Lovers Lies"
Michael Kamen, "Band of Brothers Suite 2"

WX at 1200: 83 (28), DP 76 (24), BP 30.06 (1017), E 10 pcdy/haze, RH 79%
WX at 1100: 80 (27), DP 75 (24), BP 30.09 (1018), E 6 mist, RH 83%
WX at 1000: 78 (26), DP 73 (23), BP 30.10 (1019), SE 7 mist, RH 85%

Odometer 2: 435mi

Z2-3.
Resting heart rate before start = no reading.

I had been meaning to run parts of the Appalachian Trail while I was here, and since the Trail passes less than 5 miles away from Carlisle Barracks, I decided to give it a try. It ended up being about 5 miles out and back, which probably accounts for all the wrong turns I took. Still, running through the woods up and down mountains is actually kind of fun.

As a preventative measure, I decided to pack my Camelbak, which was smart. I drank all but about 3 oz. from a 72 oz. bladder that had been filled with ice water.

I was meaning to take splits, but I realized that there are portions that, after a rain storm last night, were so slick that I risked busting my ass on trail and decided not to do it.

I knew I was dehydrated, but I didn't realize the extent of my dehydration until I voided a tiny trickle of dark orange after getting back. This was after killing a quart of Powerade in addition to the contents of my Camelbak. Yesssssss...

I was thinking about going hashing this afternoon. Given that there's a flood advisory this afternoon, I'm not sure about that one now...

Splits
None recorded. Overall time 1:54, but really it doesn't matter.

5.75mi, 51:40

Tommy Keene, "Underworld"
Tommy Keene, "Where Have All Your Friends Gone?"
Ultimate Fakebook, "Liferaft Halo"

WX at 0700: 72 (22), DP 69 (21), BP 30.02 (1016.4), calm fog/mist/light rain, RH 91%

Odometer 3: 111.8mi

Z3 low-med.
Resting heart rate before start = 52 (116/73)

Light, light rain combined with high humidity = miserable run.
I added on another 3/4 mile after mile 2 as I was looking for fat burning recovery run, and the negative splits are probably a good sign, although I attribute the first two mile splits to lack of sleep and not stretching out.

Splits
8:58 first recorded mile
9:12 second recorded mile
7:22 3/4 mile loop
8:38 third recorded mile
8:28 last recorded mile
aggregate 51:40

4.0mi approximate, 32:40

Ultimate Fakebook, "Far, Far Away"
Ultimate Fakebook, "Of Course We Will"
Tommy Keene, "Drowning"

WX at 0700: 75 (24), DP 71 (22), BP 29.99 (1015), ESE 8 mist, RH 88%

Odometer 2: 424.5mi

Z3 high
Resting heart rate before start = 57 (127/92)

I'm working on one of my exams, so I woke up early and continued to chip away at the exam, but I felt I had to get out for a little mental relaxation. It was humid, but worth it.

My legs are still feeling the interval work from two days ago as my legs tired out significantly after two miles.

Splits
Had to cut it short today. 32:40 overall, probably 4mi or so.
first 1/2: approximate 4:30
1: 8:11
2: 8:35
remainder 11:23

5.5mi (8x400 intervals)

Henry Rollins, "Drive-By Shooting"
Henry Rollins, "Ex-Lion Tamer"

WX at 0700: 72 (22), DP 63 (17), BP 30.06 (1017.7), NW 3, RH 73% haze

Odometer 3: 106.6mi

Z4 high intervals
Resting heart rate before start = 54 (135/88)

Time to make good on the promise...as much as I dislike the pain of doing intervals, I realized there was no better opportunity to do them than on a two-mile cinder trail where each quarter mile is marked.

I spent a large chunk of yesterday afternoon trapped in traffic on I-270 leaving Washington, D.C., tarnishing the allure of an assignment to the National Capital Region. I mean, damn.

These intervals hurt, but not as much as I thought. It's a reasonably proven workout, one I used to do at Hopkins when I ran winter track.

Interestingly enough, the course goes uphill slightly in the first half mile and a little more in the second, but it does amaze somewhat of the consistency of the times. That's a promising indicator.

Since that's the track I expect my class'll use for its physical fitness test, I'll need to remember not to get demoralized in the first mile when it comes time. I'd really like to get under 90 for the 3/4/7/8 splits, but that'll depending on training.

I know I definitely have the base required to do it...the trick is just how much speedwork can I get away with without breaking myself down?

Splits
1: 103
2: 111
3: 97
4: 97
5: 105
6: 111
7: 97
8: 97

3.1mi, 28:50

Game Theory, "The Letter"
Duran Duran, "Save A Prayer" (Dave Matthias White Label Remix)

WX at 0700: 68 (20), DP 59 (15), BP 30.11 (1019.4), NW 5, RH 73%

Odometer 3: 103.1mi

Z2-3.
Resting heart rate before start = 47 (123/79)

5000 meters of wogging! I had intended on running 5 this morning, but realized that might not be such a bright idea after running almost 7 yesterday. I'll offset that with another 5k tonight if time permits.

I didn't realize how slow I started until I hit about a mile from the finish and realized I was about to hit the 2 mile mark in over 19 minutes. Damn, that's slow. I sped up noticeably in the last mile.

Splits
28:50 overall, 9:18 overall

6.8mi, 57:56

Cruiserweight, "Vermont"
Cruiserweight, "To Be Quite Honest"

WX at 0800:70 (21), DP 57 (14), BP 30.14 (1020.4), W 7, RH 64%

Odometer 2: 412.7mi, then 420.5mi

Z3 mid-hard.
Resting heart rate before start = 52 (118/83)

Last night marked a very, very, very slow 5k practice run for a friend who is doing her first triathlon in a week or so. When I mean slow, I mean 11 mpm pace. Nonetheless, there is some utility in practicing a run as slow as that.

That was followed by a LOT of beer. Way more beer than normal. Fortunately, discretion prevailed and I stopped at, oh, about 4. Seriously. The poison of choice was Oxford Raspberry Wheat, which I chanced upon in Mechanicsburg PA. I haven't had Oxford Class (as I was introduced to it) in years. Now that I think about it, the last time was almost a full decade ago.

Surprisingly, this morning's run wasn't as painful as I thought. I suspect I'm still oozing beer from my pores, but the weather was excellent this morning (although I normally prefer a little cooler). I had forgotten the overall distance, and thought I was going a little faster than I thought...but nonetheless, today was pretty good...given the extenuating circumstances.

Splits
0.5 04:24 04:24 08:48 08:48 0.5
0.96 12:56 08:32 08:53 08:52 1.46
0.54 17:25 04:29 08:18 08:43 2
1.29 ** NO SPLIT TIME RECORDED ** 3.29
1.06 37:49 10:54 10:17 08:42 4.35
0.42 41:13 03:24 08:06 08:38 4.77
0.44 44:47 03:34 08:06 08:36 5.21
0.53 49:14 04:27 08:24 08:35 5.74
0.56 53:47 04:33 08:07 08:32 6.3
0.5 57:56 04:09 08:18 08:31 6.8

3.1mi, 25:38

The Smiths, "Girl Afraid"
Tommy Keene, "Circumstance"

WX at 0800: 67 (19), DP 63 (17), BP 30.06 (1017.7), W 7, RH 87%

Odometer 2: 409.6mi

Z3 low-mid.
Resting heart rate before start = 54 (128/85)

I normally would do a slower recovery run after yesterday's rain-a-thon, but I'll be doing a much, much easier run later tonight so I have some latitude to fudge.

It was quite nice this morning...starting at 64, but the temperature rising with the ambient humidity means that today's going to be vaguely sucky. Until it cools off, at least.

Still, 8:16/mi for a recovery run (even in a place as flat as Carlisle) is acceptable. I can live with that, no problem.

Splits
25:38, overall 8:16/mi

9.7mi, 83:43

The Reputation, "Let It Rest"
Antonin Dvorak, Allegro, Symphony No. 9 "From The New World" in major
W.A. Mozart, Andante, Symphony No. 40 in a minor
The Ocean Blue, "There Is A Light That Never Goes Out"

WX at 0600: 64 (18), DP 64 (18), BP 30.01 (1016), ENE 7 heavy rain; mist, RH 100%

Odometer 3: 104.0mi

Z3 mid.
Resting heart rate before start = 64 (132/82)

Oh, the joys of driving rain! That was an unintended bonus. Slow start, with transition to noticeable faster pace at 37 minutes in. I guess I should do some more homework to find out what the shift is that enables such a sea change in how I feel when I run, unless that's when the endorphin rush (supposedly) happens.

The fast finish was because I was running over generally flat ground with the end near, or maybe because I was running past windows and I could really be that much of a narcissist. Maybe.

I did notice I managed to shed some 5 pounds of water weight, so I guess I don't feel so bad for weighing a behemothlike 187 yesterday. Maybe.

I do feel bad for Christophe Mengin, who whacked into a wall in the final turn of yesterday's stage of the TdF. I was hoping the hometown boy would make good, but rain-slicked roads got him, and it can't feel good to slide into a metal barrier at over 50km/h.

Commentary on London bombing to follow later, but it when it does, it'll warrant a discussion of strategic effect and just what the hell the bombers were trying to accomplish...other than massively piss off the British and galvanize public opinion into wanting an assload of payback.

Splits
0.5 05:10 05:10 10:20 08:12 0.63
0.96 08:00 08:00 08:20 08:20 0.96
0.61 13:21 05:21 08:46 08:30 1.57
1.57 27:16 13:55 08:52 08:41 3.14
1.83 43:33 16:17 08:54 08:46 4.97
1.44 56:01 12:28 08:39 08:44 6.41
1.29 66:55 10:54 08:27 08:41 7.70
0.53 71:41 04:46 09:00 08:43 8.23
0.97 79:42 08:01 08:16 08:40 9.20
0.5 83:43 04:01 08:02 08:38 9.70

5.0mi, 51:09

Descendents, "'Merican"

WX at 0700: 67 (19), DP 66 (19), BP 29.91 (1012.9), W 5 fog, RH 97%

Odometer 3: 94.3mi

Z1-2.
Resting heart rate before start = 62 (127/79)

This is the most unrepentant wogging I've ever done.

It was pretty humid this morning, although that's to be expected after a torrential downpour like last night's. At least I didn't have to run through ankle-deep water since the Letort Spring Run (which goes through Carlisle Barracks) flooded last night to a few inches, which was quite unexpected.

I'm reminded of some midshipman I saw at the Naval Academy back in 1989 who, during a similar downpour, was able to swim in a flooded gutter, just because. It sounds improbably, but I did see it with my own eyes. Amazing.

Splits
51:09 overall for about 5 miles. Criminally slow? Probably not on a recovery day.

6.2mi (10km), 48:02

Cruiserweight, "To Be Quite Honest"
Cruiserweight, "Goodbye Daily Sadness"

WX at 2200: 68.0 (20.0), DP 66.9 (19.4), BP 29.97 (1014), WNW 5 heavy rain; mist, RH 96%

Odometer 2: 406.5mi

Z3 mid.
Resting heart rate before start = 69 (139/93)

Damn, this was therapeutic! I don't know if it's because I have a clean high-and-tight for the first time in about a month, or if it's because it's the first run in driving rain that I've done in a long, long time. There's a feral intensity to running in the rain that I used to indulge in my younger years. Maybe it's time to get hungry again when that happens, but it rains so little relative to those runs that those opportunities are few and far between. When they happen, the runs are always good.

I noticed a distinct shift to something more approximating race pace about midway through the second 5k lap. My second 5k lap was markedly faster as I settled into a faster tempo

I had been intent on running 15k, but I figured two days after running 10.2, maybe I should wait, so discretion prevailed over deliberate fury.

I guess if I'm training for a 10-miler, this isn't so bad. Unfortunately, I'm torn between training for two separate events, diametrically opposite in training foci. I need to start working on training for the Disney Marathon, scheduled for January 2006. Using the Hal Higdon training plan, I have 18 weeks to start ramping up. This might actually mesh with what the plan is going to be, depending on when my class takes its physical fitness test, which we think will be sometime in late August or early September. Not sure when. This means I have latitude to start speedwork in preparation for that event, and with a cinder track less than 500m away from my quarters, it's too good an opportunity not to take, as much as I loathe interval work.

Two last notes.

1. Big props to Team Discovery Channel for putting the hammer down and winning the team time trial. It's always good to see American kicking ass in the cycling world. If only they got more coverage in their own damn home country...

2. My heart goes out to David Zabriskie, who crashed his bike with 1.5km to the finish of the team time trial in Stage 4 of today's Tour de France. He looked like he got some bad road rash, but I think he's much more crushed that he lost the maillot jaune after leading the General Classification for the last three days. That man's got some heart - and he's still in the top ten of the GC.

Splits
24:20 first 5km, 7:50/mi pace
23:42 first 5km, 7:38/mi pace

Competing sports on the Glass Tit

There are only two sports for which I make time to watch.

One is lacrosse. Currently, the only lacrosse on TV is Major League Lacrosse, televised Tuesdays by ESPN2. I tolerate it in spite of the fact that it mandates that everyone play with crap (Warrior Lacrosse) equipment.

The other is the Tour de France. When I was in Belgium in 2001, I was amazed to see that everybody and their second cousin were glued to televisions all over the country to see the TdF. And yet, it took Lance Armstrong's multiple wins to make Americans pay attention to it.

Call me biased, but I have a hell of a lot more respect for any rider in the TdF than I do for most American football, basketball, or baseball players. My bias could be partly because I don't give a flying fuck about American football, basketball, or baseball.

And in watching snippets of the TdF today, the talent and dedication of these guys never ceases to amaze me. Tom Boonen at the finish of Stage 3 today is absolutely unbelievable. Belgium has got to be going bananas right now. I think the only other thing that would top that would be some guy like Axel Merckx winning the overall as his dad Eddy did.

5.1mi, 45:51

J.S. Bach, Fuga from Sonata No. 3 for unaccompanied violin in C major, BWV 1005
Sarah McLachlan, "When She Loved Me"
Henry Rollins, "Drive-By Shooting"
Minor Threat, "Screaming At A Wall"

WX at 0700: 73 (23), DP 73 (23), BP 30.09 (1019.1), variable 2, RH 100%

Odometer 1: 494mi

Z3 low.
Resting heart rate before start = no reading today.

Today was intended to be a recovery run. Goal pace is 9 minutes per mile and I generally stuck to it.

As the changes in distance might indicate, I went back to Fayetteville this past weekend. Ah, the joys of domestic life. That probably explains the paradigm shift in the iThink this morning. I love my kids. That's not the issue, though.

christalfuckingalmighty it's fucking humid. What shitty running weather. This is partly exacerbated by my lack of any decent haircut in a few weeks. What I got at Carlisle Barracks is a stopgap but doesn't meet the standard of whitewalls (shave side and back of head to skin). And I like my whitewalls.

Splits
1.5 13:22 13:22 08:55
2.1 32:29 19:07 09:06
1.5 45:51 13:22 08:55 08:54

I fucking chortle

My name anagrams to "if rank craps."

Not quite The Coolest Thing Ever, but it is for this week.

10.2mi, 91:53

Carl Orff, O Fortuna from Fortuna Imperatrix Mundi, Carmina Burana
Blue Oyster Cult, "Don't Fear The Reaper"

WX at 0800: 73 (23), BP 71 (22), DP 30.00 (1015), ENE 7 mist, RH 94%

Odometer 3: 89.3mi

Z3 low.
Resting heart rate before start = no reading.

Good god did today suck ass. Thankfully I wasn't intent on doing anything particularly ambitious, or at least nothing more ambitious than 9 minute/miles for ten miles.

This is underscored by the realization that I need to put some significant effort into cutting weight. Consequently, I think my focus of road marching will have to be slow deliberate effort. It's not like another opportunity to go to Air Assault School will surface itself (only to be taken away for whatever other reason).

I had to stop at the 7.6mi point to drink water or I think I would've stopped. I can't believe I actually ran sub-80 pace on a race in virtually identical conditions.

Splits
2.5 22:40 22:40 09:04 08:58
1.5 36:04 13:24 08:56 08:58
2.1 55:05 19:01 09:03 08:54
1.5 68:50 13:45 09:10 08:58
2.5 91:53 23:03 09:13 09:00