9.7mi, 85:19, 26 MAR 06, COB Speicher IZ

Anberlin, “Cold War Transmissions”
50 Foot Wave, “Hot Pink, Distorted”

WX at 0800: 61, DP 43, BP 29.93, calm haze
WX at 0900: 68, DP 43, BP 29.94, 3@320 haze to clear

Odometer 4: 385.4mi

Z2 start, Z3 finish.

Today’s run started slow and sloppy and then transitioned to more steady state by the end. The 8 degree jump in temperature was painfully apparent come the end of the run, which started to turn into a gut check as I started to dehydrate. That was no fun.

Today’s plan was only for 8. Oops. I will probably run 11 tomorrow just for GP, since I don’t think that one-mile variances in distance really make that much of a difference in the long term.

I kept getting the 50 Foot Wave song intermixed with the Throwing Muses song “Ruthie’s Knocking,” which I guess shouldn’t be too surprising since it is Kristin Hersh’s voice in both songs. I find it vaguely disturbing that I bought Limbo, the album containing “Ruthie’s Knocking,” almost ten years ago. I sure doesn’t seem that long ago.

SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouse-8-ball
0.38 03:30 03:30 09:13 09:13 0.38 Hardball to Bastogne
0.30 06:13 02:43 09:03 09:09 0.68 to Barricade Rd
1.39 19:00 12:47 09:12 09:11 2.07 Crackhouse Y-split
1.67 33:31 14:31 08:42 08:58 3.74 Around Crackhouses
1.10 43:35 10:04 09:09 09:00 4.84 Short Air Assault
1.10 53:17 09:42 08:49 08:58 5.94 Short Air Assault to split
1.67 67:24 14:07 08:27 08:51 7.61 Around Crackhouses
1.39 79:31 12:07 08:43 08:50 9.00 Back to Intersection
0.30 82:07 02:36 08:40 08:50 9.30 Dirtball
0.38 85:19 03:12 08:25 08:49 9.68 Front of CHUs

4.8mi, 44:07, 24 MAR 06, COB Speicher IZ

Bob Mould, “Underneath Days”
Hilary Duff, “Break My Heart”

WX at 0800: 59, DP 41, BP 29.95, 4@310 haze from burning oil

Odometer 1: 112.4mi

Z3.

Today felt iffy. It could’ve been much worse, but I just didn’t feel that fast. And it was reasonably consistent for pace. But I didn’t feel so good.

What I really found disconcerting was the choice of the iThink this morning on today, my anniversary. When the refrain of “Underneath Days is “Fucked underneath days” and “you never want to say I do” is stuck in my head, that just doesn’t work for an anniversary day...at least there’s no rocket fire so far today. The Hilary Duff song is no improvement.

SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crackhouse Reverse
0.38 03:31 03:31 09:15 09:15 0.38 Hardball to Bastogne
1.69 19:26 15:55 09:25 09:23 2.07 Crackhouse Y-split
1.67 34:15 14:49 08:52 09:09 3.74 Around Crackhouses
1.10 44:07 09:52 08:58 09:07 4.84 Short Air Assault

5.24mi, 46:04, 23 MAR 06, COB Speicher IZ

Rachel Loy, “Love Me Too Much”
Limp Bizkit and DMX, “Rollin’”
John Williams, “Stored Memories”

WX at 0800: 55, DP 41, BP 29.98, 8@290 clear

Odometer 4: 375.7mi

Z2 high.

Today didn’t suck that bad, in spite of the wind. My jackrabbit start was attributed to attempting to catch someone who had started in front of me. The split times are deceptive, as I started running more efficiently as the run progressed. The slowing splits don’t accurately reflect the 8 knot headwind on the last mile and a half back.

SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:08 03:08 08:15 08:15 0.38 Hardball
0.85 10:44 07:36 08:56 08:44 1.23 101 Hwy
1.39 22:52 12:08 08:44 08:44 2.62 Hammerhead
1.39 35:04 12:12 08:47 08:45 4.01 Main Drag
0.85 42:39 07:35 08:55 08:47 4.86 Dirtball
0.38 46:04 03:25 08:59 08:47 5.24 Start

4.8mi, 44:43, 22 MAR 06, COB Speicher IZ

Anberlin, “Cold War Transmissions”

WX at 0800: 59, DP 39, BP 29.89, 7@040 clear

Odometer 1:107.6mi

Z2-Z3.

This run sucked. It hurt. I felt all the run of Monday. But it was ultimately necessary. Besides, my old running partner is back in town, and he needs to get back in the saddle. So did I, since I didn’t want to get up and actually go running.

SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crackhouse Rev
0.38 03:30 03:30 09:13 09:13 0.38 Hardball to Bastogne
0.30 06:22 02:52 09:33 09:22 0.68 to Barricade Rd
1.39 19:31 13:09 09:28 09:26 2.07 Crackhouse Y-split
1.67 34:42 15:11 09:06 09:17 3.74 Around Crackhouses
1.10 44:43 10:01 09:06 09:14 4.84 Short Air Assault

20.5mi, 2:58:25, 20 MAR 06, COB Speicher IZ

50 Foot Wave, “Long Painting”
Kitchens of Distinction, “Smiling”
Limp Bizkit and DMX, “Rollin’” (Rap Remix)
Hilary Duff, “Getaway”
The Connells, “Logan Street”
The Corrs, “Radio”
Michael Kamen, Band of Brothers Suite 2
Big Country, “In A Big Country”

WX at 0700 (before start): 52, DP 43, BP 29.84, 11G20@340 overcast
WX at 0800: 54, DP 43, BP 29.88, 11@320 overcast
WX at 0900: 55, DP 43, BP 29.92, 15G21@320 overcast
WX at 1000: 55, DP 45, BP 29.94, 12G20@300 broken clouds
WX at 1100: 59 DP 45, BP 29.94, 10G18@310 broken clouds

Odometer 1: 99.8mi

Z2 start, Z3 finish.

What really distinguished today from other long runs was the relative lack of suck on this long run. Some of this was due to breaking it into smaller legs of 5 rather than going 8, 7, and progressively smaller distances. Being able to grind out an 8:40 average pace was a great motivator. I didn’t think I was going to be able to hold that kind of pace, but I did with relatively little effort. The prevailing winds, which were unbelievably gusty, were a large part of variance of splits, but when I had a tail wind it was good. When I had a headwind, it hurt, but not abnormally so.

Part of the run was spent trying to remember the name Christopher J. O’Sullivan, in my idle thought about advisors in combat. O’Sullivan was an advisor to a Vietnamese ranger battalion that died to the man fighting a much larger Viet Cong force when one of its sister battalions had been overrun (one of O’Sullivan’s friends had been an advisor to that sister battalion). Idle thought about the role of an advisor in a unit, but it’s all work related thought.

The rest of this week calls for 5 easy on Wednesday, Thursday, and Friday. Incident to that will be controlled, easy pace.

SGMT AGGRGTE SEGMT PERMI AVGPC DIST 20 miles in four legs
1.10 0:10:44 10:44 09:45 09:45 1.10 Short Air Assault to split
1.67 0:25:49 15:05 09:02 09:19 2.77 Around Crackhouses
1.39 0:37:56 12:07 08:43 09:07 4.16 Back to Intersection
0.30 0:40:31 02:35 08:37 09:05 4.46 Dirtball
0.38 0:43:52 03:21 08:49 09:04 4.84 Front of CHUs
0.38 0:47:13 03:21 08:49 09:03 5.22 Hardball
1.23 0:54:41 07:28 06:04 08:29 6.45 101 Hwy
1.39 1:06:50 12:09 08:44 08:31 7.84 Hammerhead
1.39 1:19:18 12:28 08:58 08:35 9.23 Main Drag
0.85 1:27:16 07:58 09:22 08:39 10.08 Dirtball
0.38 1:30:41 03:25 08:59 08:40 10.46 Start
0.38 1:33:53 03:12 08:25 08:40 10.84 DFAC Drag
0.87 1:41:19 07:26 08:33 08:39 11.71 Hwy-o-Death
1.36 1:53:17 11:58 08:48 08:40 13.07 Pax Turnoff
1.36 2:04:46 11:29 08:27 08:39 14.43 Hwy-o-Death
0.87 2:12:25 07:39 08:48 08:39 15.30 Dirtball
0.38 2:15:40 03:15 08:33 08:39 15.68 Start
0.38 2:18:42 03:02 07:59 08:38 16.06 Hardball to Bastogne
0.30 2:21:12 02:30 08:20 08:38 16.36 to Barricade Rd
1.39 2:34:23 13:11 09:29 08:42 17.75 Crackhouse Y-split
1.66 2:49:25 15:02 09:03 08:44 19.41 Around Crackhouses
1.10 2:58:25 09:00 08:11 08:42 20.51 Short Air Assault

4.4mi, 38:55, 19 MAR 06, COB Speicher IZ

The Goo Goo Dolls, “So Far Away”

WX at 0900: 63, DP 43, BP 29.87, 7G15@020 clear

Odometer 4: 370.4mi

Z2-Z3.

Today is supposed to be a fairly easy day since tomorrow calls for 20. Yes, 20. I can tell my running shoes are starting to wear out as my knees can feel more distinct pain after even only a short run. This also indicates that my shoes are probably good for only about 400 miles at most. That I took a pair to almost 500 is most definitely too far. It took me a week or two to start recovering from the knee pain after running on shoes that dead.

Today’s trend of steady acceleration was a great sign, although I had a good tailwind to help me for the second to last leg. The last leg was actually run half in and half out of the wind, and finished on a headwind – but the barn door syndrome usually applies.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 09:53 09:53 08:59 08:59 1.10 Short Air Assault to split
1.67 24:40 14:47 08:51 08:54 2.77 Around Crackhouses
1.10 34:15 09:35 08:43 08:51 3.87 Split to short Air Assault
0.54 38:55 04:40 08:39 08:49 4.41 Corner and back

5.36mi, 47:29, 17 MAR 06, COB Speicher IZ

Bob Mould, “Days of Rain”

WX at 0700: 48, DP 37, BP 29.93, 6@280 clear

Odometer 1: 79.3mi

Z3.

Today’s realization was that it’s Friday, 17 March 2006. St. Patrick’s Day. Except that General Order 1 is in effect. It’s just not fair.

Today was faster than expected. And harder. Today was supposed to be 5 miles of easy wogging. Tomorrow is a do-nothing-but-eat day. I would have slept in had I not had the standing linkup time of 6:30am, and in that sense, it was good. Otherwise, I would’ve dropped this morning like a rock.

SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crack Buttonhook
0.67 05:55 05:55 08:50 08:50 0.67 to Barricade Rd
1.39 18:21 12:26 08:57 08:54 2.06 Crackhouse Y-split
1.66 32:58 14:37 08:48 08:52 3.72 Around Crackhouses
1.10 42:54 09:56 09:02 08:54 4.82 Short Air Assault
0.54 47:29 04:35 08:29 08:52 5.36 Corner and back

7.9mi, 70:17, 16 MAR 06, COB Speicher IZ

Mellowtoy, “Save A Prayer”
Radiohead, “Let Down”

WX at 0700: 48, DP 39, BP 30.04, 6@290 clear

Odometer 4: 366.0mi

Z2-Z3.

The wind. Really, the recurrent factor these days. This is the pace, though, that I need to get used to running. Today was designed to be relatively easy. It was – once I was properly warmed up to pace. 5 miles of wogging tomorrow, to start ramping down for the Monday of Pain, which will be 20.

SGMT AGGRG SEGMT PERMI AVGPC DIST Not Quite 8 miles
0.38 03:28 03:28 09:07 09:07 0.38 Hardball
0.87 11:35 08:07 09:20 09:16 1.25 Lifeliner Drag
1.34 24:10 12:35 09:23 09:20 2.59 Hwy-o-Death
1.34 36:27 12:17 09:10 09:16 3.93 Corner
1.34 47:57 11:30 08:35 09:06 5.27 Pax Turnoff
1.34 59:49 11:52 08:51 09:03 6.61 Hwy-o-Death
0.87 67:17 07:28 08:35 09:00 7.48 Lifeliner Drag
0.38 70:18 03:01 07:56 08:57 7.86 Dirtball to break

5.36mi, 48:49, 15 MAR 06, COB Speicher IZ

Silverstein, “Defend You”

WX at 0700: 52, DP 39, BP 29.93, 3@variable clear

Odometer 1: 73.9mi

Z2.

For whatever reason or another, I didn’t feel like going very fast. Yesterday’s weight work was probably a contributor as leg curls had left my legs pretty tired. Today, consequently, wasn’t going to be anything ambitious. Tomorrow calls for 8, easy but not wogging, so probably faster than today’s pace. Goal for tomorrow’s pace should be about 8:50.

Today’s choice of a song by Silverstein for what’s really a short run is puzzling. That song is one that I normally associate with catharsis runs done at Z4 or harder pace.

SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crack Buttonhook
0.38 03:25 03:25 08:59 08:59 0.38 Hardball to Bastogne
0.29 06:07 02:42 09:19 09:08 0.67 to Barricade Rd
1.39 18:51 12:44 09:10 09:09 2.06 Crackhouse Y-split
1.66 34:03 15:12 09:09 09:09 3.72 Around Crackhouses
1.10 44:01 09:58 09:04 09:08 4.82 Short Air Assault
0.54 48:49 04:48 08:53 09:06 5.36 Corner and back

13.22mi, 1:54:49, 13 MAR 06, COB Speicher IZ

Sarge, “Clearer”
Philip Glass, opening credits to Hamburger Hill
Tanya Donelly, “Pretty Deep”
Tanya Donelly, “Human”
50 Foot Wave, “Dog Days”
50 Foot Wave, “Diving”

WX at 0700: 45, DP 34, BP 30.01, 3@270 clear
WX at 0800: 54, DP 36, BP 30.03, 4@variable clear

Odometer 1: 68.5mi

Z2 high to Z3.

Today was a rewarding run. It was an experiment to see whether I could achieve race pace and still control how I felt, and for the most part was able to achieve this. Target pace was 8:30. I was able to achieve this partly because I tightly controlled the start. I’m not so sure I’d be able to hold this pace for 21 miles, let alone 26. Today was a day to try to build some of the pacing to make sure that I felt like I was going the right pace. The other thing that kept me going was hearing (in the back of my mind) Kristin Hersh screaming at full tilt. Good god do I love 50 Foot Wave for clearing my mind.

SGMT AGGRGTE SEGMT PERMI AVGPC DIST 13 miles in two legs
0.38 0:03:12 03:12 08:25 08:25 0.38 Hardball
0.87 0:10:43 07:31 08:38 08:34 1.25 Lifeliner Drag
1.34 0:23:04 12:21 09:13 08:54 2.59 Hwy-o-Death
1.34 0:35:04 12:00 08:57 08:55 3.93 Corner
1.34 0:46:53 11:49 08:49 08:54 5.27 Pax Turnoff
1.34 0:58:37 11:44 08:45 08:52 6.61 Hwy-o-Death
0.87 1:06:15 07:38 08:46 08:51 7.48 Lifeliner Drag
0.38 1:09:22 03:07 08:12 08:50 7.86 Dirtball to break
0.38 1:12:24 03:02 07:59 08:47 8.24 Hardball to Bastogne
0.29 1:14:53 02:29 08:34 08:47 8.53 to Barricade Rd
1.39 1:26:44 11:51 08:32 08:45 9.92 Crackhouse Y-split
1.66 1:40:52 14:08 08:31 08:43 11.58 Around Crackhouses
1.10 1:50:18 09:26 08:35 08:42 12.68 Short Air Assault
0.54 1:54:49 04:31 08:22 08:41 13.22 Corner and back

8.4mi, 74:15, 12 MAR 06, COB Speicher IZ

Bob Mould, “Paralyzed”

WX at 0700: 43, DP 36, BP 30.11, 6@290 clear
WX at 0800: 50, DP 37, BP 30.11, 5@variable clear

Odometer 4: 359.1mi

Z2 start, Z3 low finish.

Today was an experiment in controlled pace. I deliberately started slow and maintained the slow pace, gradually accelerating the pace. The slight offset in the penultimate leg was due to wind resistance. The 55-second difference in per-mile pace was an encouraging sign as I wasn’t trying that hard. I might have gone a little harder than I expected for that distance, but I think the real Moment of Truth is to come in about a week and a half when the long days end up being a 5-and-20 combination. That will be the true gut check...so today, honestly, might be considered junk mileage in some cases.

SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 03:23 03:23 08:54 08:54 0.38 Hardball
0.87 11:23 08:00 09:12 09:06 1.25 Lifeliner
1.36 23:47 12:24 09:07 09:07 2.61 101 to Pax Turnoff
1.59 38:21 14:34 09:10 09:08 4.20 End of Pax Turnoff
1.58 52:05 13:44 08:42 09:01 5.78 Thunder to 101
1.35 63:37 11:32 08:33 08:55 7.13 101 Hwy to Lifeliner
0.87 71:13 07:36 08:44 08:54 8.00 Dirtball
0.38 74:15 03:02 07:59 08:52 8.38 Start

5.36mi, 46:26, 10 MAR 06, COB Speicher IZ

Bob Mould, “Wanted Was”
(although there were snippets of Bob Mould, “Underneath Days” that slipped in)

WX at 0700: 50, DP 39, BP 30.06, 7@250 broken clouds widespread dust

Odometer 1: 60.7mi

Z2 high.

Today was intended to be an easy day but entailed some undisciplined pace work until my running partner and I settled into speed. It did not start auspiciously as I woke up all of 7 minutes before I was supposed to meet him. One of the indicators of my being tired is my willingness to fuck the alarm clock and go right back to sleep when it rings. The only level of tired beyond that is when I decide not to even acknowledge the alarm and just sleep straight through the goddamn thing. Once again, the first thing in my mind as I woke up was “FUCK!” This is not a good trend.

I wore long sleeve shirt as I thought it was actually a little chilly. Either that, or I’m turning into a fucking weenie.

SGMT AGGRG SEGMT PERMI AVGPC DIST Short Crack Buttonhook
0.38 03:24 03:24 08:57 08:57 0.38 Hardball to Bastogne
0.29 06:00 02:36 08:58 08:57 0.67 to Barricade Rd
1.39 18:08 12:08 08:44 08:48 2.06 Crackhouse Y-split
1.66 32:33 14:25 08:41 08:45 3.72 Around Crackhouses
1.10 41:51 09:18 08:27 08:41 4.82 Short Air Assault
0.54 46:26 04:35 08:29 08:40 5.36 Corner and back

5.8mi, 53:18, 9 MAR 06, COB Speicher IZ

Sarge, “Clearer”

WX at 0700: 66, DP 36, BP 29.70, 18G22@130 blowing widespread dust

Odometer 1: 55.3mi

Z2-Z3.

This morning’s wind readings were deceptive. Before the run the winds were going 18 gusting to 31 knots, after the end of the run, the reading was 17 gusting 27. Welcome to the dust storm season.

I was not looking to run particularly hard this morning – I had almost no energy and was completely reliant on a high intensity caffeine drip to keep my ass going. The meter hit zero about 2200 last night. I knew I was tired this morning when I woke up, drank water, and immediately went back to sleep at 0530. My alarm went off a half hour later and I promptly went back to sleep. I woke up 12 minutes later to the thought of “FUCK!” as I was about to stand up my running partner, who honestly would have stayed in had we not agreed to meet.

Looking at training, one of the most valuable tools is a training partner. If you have someone to meet you in the mornings, the likelihood of actually going out and training increases dramatically. It’s a classic example of how the hardest step is the first one getting out the door.

SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouses
0.38 03:46 03:46 09:55 09:55 0.38 Hardball to Bastogne
0.29 06:30 02:44 09:26 09:42 0.67 to Barricade Rd
1.39 18:43 12:13 08:47 09:05 2.06 Crackhouse Y-split
1.66 33:56 15:13 09:10 09:07 3.72 Around Crackhouses
1.40 47:07 13:11 09:25 09:12 5.12 Back to Intersection
0.30 50:03 02:56 09:47 09:14 5.42 Dirtball
0.38 53:18 03:15 08:33 09:11 5.80 Start

5.24mi, 45:07, 8 MAR 06, COB Speicher IZ

Juliana Hatfield, “Perfection”

WX at 0700: 54, DP 41, BP 29.95, 4@120 overcast

Odometer 4: 350.7mi

Z2-Z3.

I probably went a little faster, but today was a catharsis run to the best of my ability without digging too deep. Various issues, both personal and professional, were contributors. That’s about all I want to say about it right now.

Today’s run was supposed to be at marathon pace, but I’m reevaluating whether I really want to try to hold an 8:23 pace for the marathon itself. I think I’ll be looking at a less ambitious goal for my first marathon anyway. Finishing is the goal not so much as trying to run a PR. Any time that results in a finish is a PR, since it’s my first.

SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:07 03:07 08:12 08:12 0.38 Hardball
0.85 10:41 07:34 08:54 08:41 1.23 101 Hwy
1.39 22:32 11:51 08:32 08:36 2.62 Hammerhead
1.39 34:24 11:52 08:32 08:35 4.01 Main Drag
0.85 42:03 07:39 09:00 08:39 4.86 Dirtball
0.38 45:07 03:04 08:04 08:37 5.24 Start

18.40mi, 2:47:09, 6 MAR 06, COB Speicher IZ

Death Cab for Cutie, “We Looked Like Giants”
Duran Duran, “The Reflex”
Mellowtoy, “Save A Prayer”
Joseph Conlan, Opening/closing credits music to Tour of Duty

WX at 1000: 66, DP 36, BP 29.98, 7@010 clear
WX at 1100: 70, DP 36, BP 29.99, 9G15@350 clear
WX at 1200: 72, DP 36, BP 29.97, 10G20@350 clear
WX at 1300: 73, DP 37, BP 29.96, 9G18@340 clear

Odometer 1: 49.5mi

Z2 mostly, Z3 starting last leg, hit the wall around mile 14

Today was pretty good initially but turned unbelievably painful at around the 15 mile mark. I theorize I have not quite trained my body to do glycogen regenesis as much as it needs to – or that I went too hard in leg 2, where I was consistently clocking sub 9-minute pace. Attempting to surge on the last and shortest leg, I started probably fast and tried holding pace in steadily increasing winds. As usual, the winds were a militating factor in increasing the suck. Still, for almost 18 and a half miles, I can live with today. Today also marked the first consistent use of power gels and Gatorade in between stops. This will probably end up being the norm as I’ve managed to build up a sufficiently large enough stash to sustain me for the next long runs I’m likely to do.

SGMT AGGRGTE SEGMT PERMI AVGPC DIST 18 miles in three legs
0.38 0:03:09 03:09 08:17 08:17 0.38 Hardball
0.87 0:11:06 07:57 09:08 08:53 1.25 Hwy o’ Death - Thunder
1.36 0:23:27 12:21 09:05 08:59 2.61 Thunder to Pax Turnoff
1.28 0:35:25 11:58 09:21 09:06 3.89 Pax Turnoff back
1.29 0:47:00 11:35 08:59 09:04 5.18 Hwy o’ Death - Lifeliner
1.35 0:59:08 12:08 08:59 09:03 6.53 Lifeliner Rd
0.87 1:06:59 07:51 09:01 09:03 7.40 Dirtball
0.38 1:10:08 03:09 08:17 09:01 7.78 Finish
0.38 1:13:18 03:10 08:20 08:59 8.16 Hardball
0.85 1:20:32 07:14 08:31 08:56 9.01 101 Hwy
1.39 1:32:26 11:54 08:34 08:53 10.40 Hammerhead
1.39 1:44:43 12:17 08:50 08:53 11.79 Main Drag
0.85 1:52:39 07:56 09:20 08:55 12.64 Dirtball
0.38 1:55:57 03:18 08:41 08:54 13.02 Start
0.38 1:59:10 03:13 08:28 08:54 13.40 Hardball
1.69 2:14:29 15:19 09:04 08:55 15.09 Air Assault to split
1.67 2:30:56 16:27 09:51 09:00 16.76 Around Crackhouses
1.10 2:42:07 11:11 10:10 09:05 17.86 Short Air Assault
0.54 2:47:09 05:02 09:19 09:05 18.40 Buttonhook

7.78mi, 68:55, 5 MAR 06, COB Speicher IZ

None. Hour-long conversation with running partner instead.

WX at 0700: 48, DP 39, BP 30.10, 2@270 clear

Odometer 4: 345.0mi

Z2.

Nice easy run. Today was easy effort, which was good since yesterday was probably the hardest I’ve run in a while. Unfortunately, racing yesterday was probably not a brilliant idea now that I have fairly sore quadriceps going into an 18-miler on Monday.

On the bright side, even after a hard run yesterday, today was little effort and good mental relaxation, which is good since I got a grand total of maybe 4 hours of sleep prior to that. I guess I should be alarmed that I’m voiding a nice shade of brown after the run, but it just means I need to drink more water. Or something like that.

SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal
0.38 03:27 03:27 09:05 09:05 0.38 Hardball
0.87 11:17 07:50 09:00 09:02 1.25 Hwy o’ Death - Thunder
1.36 23:18 12:01 08:50 08:56 2.61 Thunder to Pax Turnoff
1.28 34:47 11:29 08:58 08:57 3.89 Pax Turnoff back
1.29 46:03 11:16 08:44 08:53 5.18 Hwy o’ Death - Lifeliner
1.35 58:00 11:57 08:51 08:53 6.53 Lifeliner Rd
0.87 65:42 07:42 08:51 08:53 7.40 Dirtball
0.38 68:55 03:13 08:28 08:51 7.78 Finish

0.9mi+4.25mi, 30:36, 4 MAR 06, COB Speicher IZ

The Reputation, “The Stars of Amateur Hour”

WX at 0700: 50, DP 46, BP 29.94, 2@350

Odometer 1: 31.0mi

Z4, Z5 finish.

I ran the Women’s History Month 5K. Well, it was advertised as a 5K. I don’t want to get too fucking animated, but there are certain standards of race administration that seem to be lacking every time we go out and do this shit. Two things in particular: no one vetted the course for distance before the race, which was painfully apparent when I passed the turn-around point and it most certainly wasn’t at 1.55mi. The other thing was that the finish chute was not properly choked at finish. If you’re going to set a finish, choke the field before you cross the finish line so you receive runners in order.

The last time the scoring was all fucked up; there were people scored who didn’t even show up. I await the results to see how jacked up the results for this one are.

I felt I was reasonably competitive and after the first 20 minutes, I was in gear at a good Z3/Z4 pace, but that’s not the goddamn point.

SGMT AGGRG SEGMT PERMI AVGPC DIST 7k-not-5k
4.27 30:36 30:36 07:10 07:10 4.27 Hardball

7.78mi, 72:54, 2 MAR 06, COB Speicher IZ

Not much due to conversation, but snippets of The Reputation, “The Stars of Amateur Hour”

WX at 0700: 52, DP 46, BP 29.90, 6@variable, finishing winds 9@270 broken clouds

Odometer 4: 337.2mi

Z2.

New running partner today. I wanted a controlled pace run, I got a controlled pace run. Slow, but since I decided to run a 5K this Saturday, I’ll be taking tomorrow off and running about the same speed on Sunday. I probably should’ve gone faster...but in the long run, this was probably the right speed. I need to run on Sunday at about the same pace, to be honest.

SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal
0.38 03:27 03:27 09:05 09:05 0.38 Hardball
0.87 11:38 08:11 09:24 09:18 1.25 Hwy of Death to Thunder
1.36 24:26 12:48 09:25 09:22 2.61 Thunder to Pax Turnoff
1.28 36:46 12:20 09:38 09:27 3.89 Pax Turnoff back
1.29 48:57 12:11 09:27 09:27 5.18 Hwy of Death to Lifeliner
1.35 61:34 12:37 09:21 09:26 6.53 Lifeliner Rd
0.87 69:33 07:59 09:11 09:24 7.40 Dirtball
0.38 72:54 03:21 08:49 09:22 7.78 Finish

5.24mi, 44:30, 1 MAR 06, COB Speicher IZ

The Bats, “Straight Image”
The Bats, “Dancing As The Boat Goes Down”

WX at 0800: 55, DP 50, BP 29.92, 2@variable overcast at 25K

Odometer 1: 26.8mi

Z2-Z3.

I was feeling better than I thought I would after 17. I did have to start stretching as my hamstrings and calves have been very tight lately. Tight enough where I need to stretch or else.

I found out about another race this coming Saturday. I figure I can afford a brief change in training plan to compete for just a day. It’s only a 5K anyway.

SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:19 03:19 08:44 08:44 0.38 Hardball
0.85 10:53 07:34 08:54 08:51 1.23 101 Hwy
1.39 22:45 11:52 08:32 08:41 2.62 Hammerhead
1.39 34:16 11:31 08:17 08:33 4.01 Main Drag
0.85 41:37 07:21 08:39 08:34 4.86 Dirtball
0.38 44:30 02:53 07:35 08:30 5.24 Start

17.0mi, 2:35:04, 27 FEB 06, COB Speicher IZ

The Reputation, “Let This Rest”
Hilary Duff, “Wake Up”
Hilary Duff, “Getaway”
The Connells, “Fun & Games”

WX at 1100: 66, DP 48, BP 30.04, 13G19@130 overcast/broken clouds
WX at 1200: 70, DP 48, BP 30.03, 13G22@130 few clouds at 8000ft AGL

Odometer 1: 21.5mi

Z2-Z3.

Good god what a fucking painful run. Heat was really not that much of an issue. It was the fucking winds. Some identical legs had wildly different times. As the weather observations will show, the wind was a mite brisk. There’s jumping in winds like that, and there’s running. I wouldn’t jump, and I didn’t really feel like running.

Today’s pace was supposed to be slow, and it was, but not in the way I would’ve liked. I’m not sure if I was able to really achieve glycogen regenesis due to the amount of work I had to put out just to get finished. On the other hand, my having a plan forced me to get on the stick and actually run today’s workout.

SGMT AGGREGT SEGMT PERMI AVGPC DIST 17 miles in three legs
0.38 0:03:24 03:24 08:57 08:57 00.38 Hardball
0.87 0:11:35 08:11 09:24 09:16 01.25 101 Hwy
1.36 0:24:17 12:42 09:20 09:18 02.61 Pax Turnoff
0.88 0:32:25 08:08 09:15 09:17 03.49 Leg to ATC Tower
0.88 0:40:37 08:12 09:19 09:18 04.37 Pax Turnoff
1.36 0:52:43 12:06 08:54 09:12 05.73 101 Hwy
0.87 1:00:07 07:24 08:30 09:07 06.60 Dirtball
0.38 1:03:06 02:59 07:51 09:02 06.98 Start
0.38 1:07:08 04:02 10:37 09:07 07.36 Hardball
0.85 1:15:13 08:05 09:31 09:10 08.21 101 Hwy
1.39 1:27:42 12:29 08:59 09:08 09.60 Hammerhead
1.39 1:39:17 11:35 08:20 09:02 10.99 Main Drag
0.85 1:46:56 07:39 09:00 09:02 11.84 Dirtball
0.38 1:50:06 03:10 08:20 09:01 12.22 Start
0.38 1:53:23 03:17 08:38 09:00 12.60 Hardball
0.30 1:55:51 02:28 08:13 08:59 12.90 Intersection
1.39 2:08:52 13:01 09:22 09:01 14.29 Air Assault to split
1.67 2:24:14 15:22 09:12 09:02 15.96 Around Crackhouses
1.10 2:35:04 10:50 09:51 09:05 17.06 Short Air Assault

8.4mi, 74:00, 26 FEB 06, COB Speicher IZ

Blake Babies, “Lament”
The Cure, “La Ment”
Ludwig van Beethoven, Symphony No. 3, Scherzo-Vivace (thinking back to the “LTC T.C. McQueen Workout Video,” as the Space: Above and Beyond episode “The Angriest Angel”)

WX at 0900: 55, DP 46, BP 30.13, 8@110 true

Odometer 4: 329.4mi

Z2-Z3.

I was supposed to go at marathon pace. In essence, I did, but only at the finish. This was probably a good thing as I was intent on a disciplined start, and once I was warmed up, I think I was good. Tomorrow I run 17. Slower. Actually, running tomorrow’s run at most of what I ran today’s run in was probably the right way to go.

SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 03:16 03:16 08:36 08:36 0.38 Hardball
0.87 11:00 07:44 08:53 08:48 1.25 101 Hwy
1.36 23:15 12:15 09:00 08:54 2.61 Pax Turnoff
1.59 37:19 14:04 08:51 08:53 4.20 End of Pax Turnoff
1.58 51:36 14:17 09:02 08:56 5.78 Pax Turnoff
1.35 1:03:40 12:04 08:56 08:56 7.13 101 Hwy
0.87 1:11:06 07:26 08:33 08:53 8.00 Dirtball
0.38 1:14:00 02:54 07:38 08:50 8.38 Start

4.4mi, 37:51, 24 FEB 06, COB Speicher IZ

Sarge, “Clearer”

WX at 0700: 41, DP 34, BP 30.13, 2@250 clear

Odometer 1: 4.4mi

Z2-Z3.

Barring the demonstrated incompetence of the mail room in having my running shoes since fucking 9 December, the notification of which I got yesterday, I was a little fucking pissed.

That being said, my knees don’t hurt as much any more and this morning’s run, albeit a little slow at first and stiff, but the shoes are new and my knees aren’t. They were sufficiently loosened up where I had markedly accelerated. Good. Maybe undisciplined, though.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 10:03 10:03 09:08 09:08 1.10 Short Air Assault to split
2.77 33:23 23:20 08:25 08:38 3.87 Split to short Air Assault
0.54 37:51 04:28 08:16 08:35 4.41 Corner and back

5.25mi, 49:15, 23 FEB 06, COB Speicher IZ

Sonny Rhodes, theme song from Firefly

WX at 0800: 46, DP 36, BP 30.07, 6@340 clear

Odometer 4: 321.0mi

Z1-Z2.

It was slow, and intended to be such. My knees hurt. I’m still irritated over my face-shot Claymore blast. Fuck it.

SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:21 03:21 08:49 08:49 0.38 Hardball
0.85 11:21 08:00 09:25 09:14 1.23 101 Hwy
1.39 24:18 12:57 09:19 09:16 2.62 Hammerhead
1.39 37:17 12:59 09:20 09:18 4.01 Main Drag
0.85 45:46 08:29 09:59 09:25 4.86 Dirtball
0.38 49:15 03:29 09:10 09:24 5.24 Start

4.4mi, 38:23, 22 FEB 06, COB Speicher IZ

Trey Parker, “America (Fuck Yeah” from Team America: World Police
Limp Bizkit and DMX, “Rollin’ (rap remix)”
Body Count, “Cop Killer”

WX at 1700: 64, DP 41, BP 30.03, 3@290 clear

Odometer 3: 466.4mi

Z2.

Today’s weather called for a run, and I was able to get away from work long enough to get one in before it got dark. It would be a shame to hit the dreadmill because I didn’t get out in time to get a run in.

I think today’s festival of antisocial music was due to a face-shot email I got from Household6. I needed to get out and run some. Easy run at fairly deliberate pace. I can live with that. Surprisingly, I was going slower than I thought on the way back. I’m not sure why, but today was run at the required pace, so I’m still on track with the plan.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 09:42 09:42 08:49 08:49 1.10 Short Air Assault to split
1.67 24:15 14:33 08:43 08:45 2.77 Around Crackhouses
1.10 34:05 09:50 08:56 08:48 3.87 Split to short Air Assault
0.54 38:23 04:18 07:58 08:42 4.41 Corner and back

11.4mi, 1:43:01, 20 FEB 06, COB Speicher IZ

Hilary Duff, “Wake Up”
Bob Mould, “Paralyzed”

WX at 1000: 48, DP 41, BP 30.20, 6@variable but mostly NNW, overcast

Odometer 4: 315.8mi

Z2 start, Z3 finish.

Today’s run took a lot more out of me than I had expected or thought. If I didn’t have a plan to run 11 today, I would have slept in. Of that I have no doubt. Today was an exercise in pure willpower, nothing more, nothing less. It still hurt like hell when I was done. In spite of it, I know that running what I did enables me to eat anything I damn well want today. So there.

SGMT AGGREGT SEGMT PERMI AVGPC DIST not quite 12 miles
0.38 0:03:25 03:25 08:59 08:59 0.38 Hardball
0.87 0:11:19 07:54 09:05 09:03 1.25 101 Hwy
1.34 0:23:47 12:28 09:18 09:11 2.59 Pax Turnoff
1.34 0:36:09 12:22 09:14 09:12 3.93 Corner
0.77 0:43:16 07:07 09:15 09:12 4.70 LSA South
1.01 0:52:35 09:19 09:13 09:13 5.71 Bunker
1.02 1:01:34 08:59 08:48 09:09 6.73 LSA South
0.76 1:08:17 06:43 08:50 09:07 7.49 Corner
1.31 1:19:56 11:39 08:54 09:05 8.80 Pax Turnoff
1.36 1:31:55 11:59 08:49 09:03 10.16 101 Hwy
0.86 1:39:48 07:53 09:10 09:03 11.02 Dirtball
0.38 1:43:01 03:13 08:28 09:02 11.40 Start

7.0mi, 59:48, 19 FEB 06, COB Speicher IZ

The Lemonheads, “Mallo Cup”
The Reputation, “Let It Rest”
Sonny Rhodes, theme music to Firefly

WX at 0800: 37, DP 34, BP 30.31, 6@300

Odometer 3: 462.0mi

Z2 to Z3 low.

Today being as cold as it was, I started far too fast. When there’s a 1:27 variance in pace from fastest to slowest, that’s just undisciplined running. I had the luxury of not having to worry about relative pace, since I was meeting my pace goal (about marathon pace) but running fast-slow like that will kill me in a marathon. The shoes I was wearing are wearing out, not surprisingly, with 462 miles.

SGMT AGGRG SEGMT PERMI AVGPC DIST Just About Seven Miles
0.38 02:52 02:52 07:33 07:33 0.38 Hardball
0.87 09:58 07:06 08:10 07:58 1.25 101 Hwy
1.36 21:48 11:50 08:42 08:21 2.61 Pax Turnoff
0.88 29:43 07:55 09:00 08:31 3.49 Leg to ATC Tower
0.88 37:17 07:34 08:36 08:32 4.37 Pax Turnoff
1.36 48:57 11:40 08:35 08:33 5.73 101 Hwy
0.87 56:44 07:47 08:57 08:36 6.60 Dirtball
0.38 59:48 03:04 08:04 08:34 6.98 Start

4.4mi, 38:01, 17 FEB 06, COB Speicher IZ

Hilary Duff, “Come Clean (2005 remix)”
that dog., “never say never”
that dog., “being with you”

WX at 1600: 46, DP 25, BP 30.23, 3@variable, pcdy

Odometer 4: 304.4mi

Z2 high.

Easy run for today. Tomorrow entails a do nothing but eat day. For going maybe Z3 at most, it sure didn’t feel like going sub-9 pace. Based on that, I figure I should actually be good for about an 8:35-8:40 pace at minimum for marathon pace.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 09:40 09:40 08:47 08:47 1.10 Short Air Assault to split
1.67 24:09 14:29 08:40 08:43 2.77 Around Crackhouses
1.10 33:37 09:28 08:36 08:41 3.87 Split to short Air Assault
0.54 38:01 04:24 08:09 08:37 4.41 Corner and back

4.0mi, 35:27+some sludge, 16 FEB 06, COB Speicher IZ

Limp Bizkit and DMX, “Rollin’ (Rap remix)”

WX at 0800: 45, DP 41, BP 29.90, 3@variable, clear

Odometer 3: 455.0mi

Z2.

It’s amazing how good a running mantra the Limp Bizkit song “Rollin’: actually is for my long or easy runs. Normally my song choice is driven off tempo and rhythm (which is why Velocity Girl’s “Labrador” was such a favorite of mine when I was slower). 4 easy is the plan for tomorrow.

Splits:
1: 8:31
2: 8:59
3: 8:56
4: 8:59

4.0+0.9mi, 35:00, 15 FEB 06, COB Speicher IZ

The Bats, “Courage”

WX at 1600: 55, DP 45, BP 29.74, 19G28@280, clear

Odometer 4: 300.0mi

Z3.

The extremely high winds (19 gusting to 28 knots!) ensured I’d stay inside and run instead. I preceded this run on the dreadmill by some upper body arm work...except it was very focused and much more deliberate lifting than what I did before.

Today was supposed to be 4 easy, but I ended up going for closer to 5, and in doing so, flip-flop a training day. This may not have been very bright depending on how much it’ll affect me later. One thing remains true – it’s hard to run slow. It takes real discipline (q.v., my long run earlier this week.)

50 minutes on the elliptical trainer, 14 FEB 06, COB Speicher IZ

Body Count, “Bowels of the Devil”
Morrissey, “Last of the Famous International Playboys”

WX at 0800: 50, DP 48, BP 29.93, 5@100 overcast.

Odometer 3: 451.0mi equivalent

Z1-Z2.

Cross-training is good. My legs are beat up. I did about 9 minutes worth of ab work, mostly sit ups and crunches. That was therapeutic too.

15.2mi, 2:15:33, 13 FEB 06, COB Speicher IZ

Limp Bizkit and DMX, “Rollin’ (rap remix)”
Anberlin, “Cold War Transmissions”
Anberlin, “Change the World” (the song that would not depart no matter how hard I tried)
Hilary Duff, “Wake Up”
John Williams, “Duel of the Fates”

WX at 0700: 48, DP 43, BP 30.01, 2@140 mist

Odometer 4: 295.1mi

Z2 with some Z3 segments.

Today as the long day was supposed to be easy. The start was certainly that, although I was going easy to make sure I didn’t derail any glycogen regenesis on this run. As it turns out, this was an EXTREMELY undisciplined run for pacing. The huge variance in segment paces (PERMI column) makes no sense when considering that today was supposed to be 30-45 seconds slower than planned marathon pace. By the end I was running planned pace or even a few seconds per mile faster. While this is fine for later on, it was too fast for what I really needed to be doing at this point in my training.

SGMT AGGREGT SEGMT PERMI AVGPC DIST 15 miles in two legs
0.38 0:03:28 03:28 09:07 09:07 0.38 Hardball
0.87 0:11:30 08:02 09:14 09:12 1.25 101 Hwy
1.34 0:24:19 12:49 09:34 09:23 2.59 Pax Turnoff
1.34 0:37:09 12:50 09:35 09:27 3.93 Corner
0.77 0:44:02 06:53 08:56 09:22 4.70 LSA South
0.77 0:50:36 06:34 08:32 09:15 5.47 Corner
1.34 1:02:27 11:51 08:51 09:10 6.81 Pax Turnoff
1.34 1:14:34 12:07 09:03 09:09 8.15 101 Hwy
0.87 1:22:06 07:32 08:40 09:06 9.02 Dirtball
0.38 1:25:07 03:01 07:56 09:03 9.40 Start
0.38 1:28:13 03:06 08:09 09:01 9.78 Hardball to Bastogne
0.29 1:30:42 02:29 08:34 09:00 10.07 to Barricade Rd
1.39 1:43:06 12:24 08:55 09:00 11.46 Crackhouse Y-split
1.66 1:58:04 14:58 09:01 09:00 13.12 Around Crackhouses
1.40 2:10:05 12:01 08:35 08:58 14.52 Back to Intersection
0.30 2:12:33 02:28 08:13 08:57 14.82 Dirtball
0.38 2:15:33 03:00 07:54 08:55 15.20 Start

7.0mi, 59:52, 12 FEB 06, COB Speicher IZ

Bob Mould, “Paralyzed”

WX at 0800: 46, DP 39, BP 30.10, calm

Odometer 3: 449.4mi

Z2-Z3.

I was in a bad mood this morning, the kind of mood that normally leads me to watch John Woo movies. One of those “I hate people” kind of moods. In spite of that, today’s run was moderate. I was holding back for tomorrow’s Death Run of 15. The 8:05 paced leg was because my running partner and I were trying to catch a group in front of us. By the time we caught them, any scenery was lame, as it had fat legs. Whatever. Fuck it.

SGMT AGGRG SEGMT PERMI AVGPC DIST Just About Seven Miles
0.38 03:08 03:08 08:15 08:15 0.38 Hardball
0.87 10:48 07:40 08:49 08:38 1.25 101 Hwy
1.36 22:55 12:07 08:55 08:47 2.61 Pax Turnoff
0.88 30:26 07:31 08:32 08:43 3.49 Leg to ATC Tower
0.88 38:11 07:45 08:48 08:44 4.37 Pax Turnoff
1.36 49:11 11:00 08:05 08:35 5.73 101 Hwy
0.87 56:49 07:38 08:46 08:37 6.60 Dirtball
0.38 59:52 03:03 08:02 08:35 6.98 Start

4.4mi, 40:29, 10 FEB 06, COB Speicher IZ

Boys Night Out, (Just Once) Let’s Do Something
The Early November, “Baby Blue”

WX at 0800: 50, DP 43, BP 30.31, 2@260 severe dust storm, vis 0.25mi

Odometer 3: 442.4mi

Z2 high.

Today was dusty, and I could feel the scratchiness in the back of my throat. Yay.

The dustiness this morning was exacerbated by the smell of burning trash aerosolized by the dust.

My legs were really, really, really tired. Not until at least the 25 minute mark did they sufficiently loosen up to warrant real running. Unfortunately, we sped up to such an extent that I was still smoked pork by the end of the run.

I’m really looking forward to my day of “do nothing but eat” tomorrow.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 10:30 10:30 09:33 09:33 1.10 Short Air Assault to split
1.67 25:43 15:13 09:07 09:17 2.77 Around Crackhouses
1.10 36:03 10:20 09:24 09:19 3.87 Split to short Air Assault
0.54 40:29 04:26 08:13 09:11 4.41 Corner and back

7.0mi, 62:41, 9 FEB 06, COB Speicher IZ

Bob Mould, “Underneath Days”
Falco, “Der Kommissar”
Anberlin, “Cold War Transmissions” (in spite of my best efforts to replace it with Hilary Duff’s “Wake Up” or “Come Clean”)

WX at 0800: 52, DP 41, BP 29.82, 15G21@270 dust haze

Odometer 4: 279.1mi

Z2-Z3 low.

Not wogging, due to the incredible headwinds at the start. The massive negative splits that we ran were only an indicator of just how fast the wind was going to and back.

This morning’s discussion with my running partner resulted in some discussion about how we were calling our garrison commander Der Kommissar (which is probably a better title than Der Fuhrer) and I mentioned that there were two versions of the song “Der Kommissar” – After the Fire’s, and in my case, Falco’s.

SGMT AGGRG SEGMT PERMI AVGPC DIST Just About Seven Miles
0.38 03:22 03:22 08:52 08:52 0.38 Hardball
0.87 11:32 08:10 09:23 09:14 1.25 101 Hwy
1.36 24:11 12:39 09:18 09:16 2.61 Pax Turnoff
0.88 32:21 08:10 09:17 09:16 3.49 Leg to ATC Tower
0.88 40:17 07:56 09:01 09:13 4.37 Pax Turnoff
1.36 52:02 11:45 08:38 09:05 5.73 101 Hwy
0.87 0:59:39 07:37 08:45 09:02 6.60 Dirtball
0.38 1:02:41 03:02 07:59 08:59 6.98 Start

4.4mi, 41:17, 8 FEB 06, COB Speicher IZ

Brave Saint Saturn, “The Sun Also Rises”
The Reputation, “Bone-Tired”

WX at 0800: 55, DP 54, BP 29.87 calm mist

Odometer 3: 438.0mi

Z2.

Today was a great study in why I need a training partner. If I hadn’t promised to meet someone at 8:00am this morning I definitely would have slept in. No doubt at all!

Four miles of wogging was the plan, almost four and a half miles of wogging was the result. Fine.

Tomorrow calls for 7 miles of wogging. Yay.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonhook
1.10 10:38 10:38 09:40 09:40 1.10 Short Air Assault to split
1.67 25:51 15:13 09:07 09:20 2.77 Around the Crackhouses
1.10 36:21 10:30 09:33 09:24 3.87 Split to short Air Assault
0.54 41:17 04:56 09:08 09:22 4.41 Corner and back

14.2mi, 2:06:52, 6 FEB 06, COB Speicher IZ

Anberlin, “Cold War Transmissions” (A song that would not dislodge in spite of my best efforts to substitute Velocity Girl, “Labrador”)
Bob Mould, “Paralyzed”

WX at 1200: 63, DP 45, BP 30.09, 5@variable clear

Odometer 4: 272.1mi

Z2-Z3.

Today’s run was done in two legs. I realized today was going to hurt some when my quadriceps were still somewhat sore from yesterday’s killer. My concession to running on no chow was to eat a powergel at the start.

The point behind running slow on these long runs is to try to trigger glycogen regenesis, which did occur. However, it didn’t happen for me until about the 2-hour mark. There was a brief period about 10-15 minutes prior to that where I was nominally running on empty. That was no fun. It would beg some discussion of race-day tactics for long runs to try to figure out how best to avoid hitting the wall.

Tomorrow may very well be a rest day as my legs feel vaguely gelatinous in their ability to do much of anything.

In spite of applying sunscreen, there was a very definite tan line after today’s run. I don’t really like wearing my Oakley M-frames for running, as there is an implied promise of being elite that I most certainly don’t meet. They, however, are the best running glasses I’ve worn, far better than my Bollé 721s, which wouldn’t be so bad if they had a rubber nose pad and rubberized temples.

SGMT AGGRGAT SEGMT PERMI AVGPC DIST 14 miles of suck
0.38 0:03:21 03:21 08:49 08:49 0.38 Hardball
0.87 0:11:23 08:02 09:14 09:06 1.25 101 Hwy
1.36 0:23:46 12:23 09:06 09:06 2.61 Pax Turnoff
1.59 0:38:01 14:15 08:58 09:03 4.20 End of Pax Turnoff
1.58 0:51:54 13:53 08:47 08:59 5.78 Pax Turnoff
1.35 1:03:53 11:59 08:53 08:58 7.13 101 Hwy
0.87 1:11:35 07:42 08:51 08:57 8.00 Dirtball
0.38 1:14:43 03:08 08:15 08:55 8.38 Start
0.38 1:17:50 03:07 08:12 08:53 8.76 Hardball to Bastogne
0.29 1:20:22 02:32 08:44 08:53 9.05 to Barricade Rd
1.39 1:33:30 13:08 09:27 08:57 10.44 Crackhouse Y-split
1.66 1:48:46 15:16 09:12 08:59 12.10 Around Crackhouses
1.40 2:01:12 12:26 08:53 08:59 13.50 Back to Intersection
0.30 2:03:46 02:34 08:33 08:58 13.80 Dirtball
0.38 2:06:52 03:06 08:09 08:57 14.18 Start

7.78mi, 64:32, 5 FEB 06, COB Speicher IZ

Ultimate Fakebook, “Liferaft Halo”
Ultimate Fakebook, “Circus Horrors”
The Connells, “Fun & Games”

WX at 0915: 52, DP 48, BP 30.24, 4@90 mist

Odometer 3: 433.6mi

Z3.

Egad, what a mistake! I went out too fast, didn’t think I was going that fast, and continued to accelerate. Now I feel sufficiently beat up where tomorrow is gong to suck. Tempo run, yes. Killer run, maybe. Suck tomorrow, definitely. 14 slow, but painful for sure.

SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal
0.38 0:03:04 03:04 08:04 08:04 0.38 Hardball
0.87 0:10:33 07:29 08:36 08:26 1.25 101 Hwy
1.36 0:22:06 11:33 08:30 08:28 2.61 Pax Turnoff
1.28 0:33:07 11:01 08:36 08:31 3.89 End of Pax Turnoff
1.29 0:43:45 10:38 08:15 08:27 5.18 Pax Turnoff
1.35 0:54:44 10:59 08:08 08:23 6.53 101 Hwy
0.87 1:01:45 07:01 08:04 08:21 7.40 Dirtball
0.38 1:04:32 02:47 07:19 08:18 7.78 Start

4.0mi, 35:14, 3 FEB 06, COB Speicher IZ

Iggy Pop, “Repo Man”
Trey Parker, “Freedom Isn’t Free”

WX at 1700: 57, DP 55, BP 29.61, 26G36@150, light rain and mist

Odometer 4: 258.6mi

Z2 high.

Today’s weather observation of light rain with winds from 26 gusting to 36 knots underscored by I decided I to stay indoors and run my first dreadmill miles in damn near four years. It was good to do the mileage, though. It’s been bumpy the last few days and having my runs have been therapeutic. Sort of.

1: 9:12
2: 18:02
3: 26:51
4: 35:14

5.8mi, 49:08, 2 FEB 06, COB Speicher IZ

The morning of emo:
Cruiserweight, “Phantom Rider”
Cruiserweight, “To Be Quite Honest”
Boys Night Out, “(Just Once) Let’s Do Something Different”
The Early November, “Baby Blue”
The Halo Friendlies, “Nice Guys (Wait)”
The Halo Friendlies, “I’m All Eyes”

WX at 0800: 45, DP 34, BP 30.21, 080@1 overcast

Odometer 3: 425.8mi

Z3.

I was supposed to run 7 today. Oops. One mile won’t really make a difference – particularly on days where I’ve unintentionally overachieved, but I should probably have gone the extra mile...oops.

I’ve been listening to a lot of emo at work, so that probably explains the massive assault of emo in the iThink this morning.

Tomorrow’s plan is for 4 easy. One of the hazards of training for a marathon is that I’m going to be tempted to go TOO fast and too hard. In some ways I wish I’d brought the monitor portion of my heart monitor (I only brought my transmitter); there’s something new that one of my old training partners sent me to the effect of don’t put in any hard base exceeding 180-age+5 if you’re regularly training and improving. This means I don’t exceed a training heart rate of 151 for marathon work. Actually, I don’t envision having a problem with that. With the switch to marathon training, I haven’t gone hard once – I think a Z4 or higher intensity run will be significant only by its absence.

SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouses
0.38 03:05 03:05 08:07 08:07 0.38 Hardball to Bastogne
0.29 05:28 02:23 08:13 08:10 0.67 to Barricade Rd
1.39 17:42 12:14 08:48 08:36 2.06 Crackhouse Y-split
1.66 31:59 14:17 08:36 08:36 3.72 Around Crackhouses
1.70 46:14 14:15 08:23 08:32 5.42 Dirtball
0.38 49:08 02:54 07:38 08:28 5.80 Start

4.4mi, 40:51, 1 FEB 06, COB Speicher IZ

The Chiodos Bros., “Quantum Mechanics and Hydrodynamics”

WX at 0800: 37, DP 32, BP 30.24, 2@130 pcdy

Odometer 4: 254.3 mi

Z2.

I’m not sure what prompted me to think of a Chiodos Bros. song, but I’ve been listening to a lot of emo at work these days. That being said, today was supposed to be an easy run. What I didn’t count on was a significant tailwind, which explains the relative difference between the paces of the penultimate and last segments.

I neglected to hit the first split; but based on the tailwind, I suspect my running partner and I were going a little faster than 9 minute pace. It wasn’t apparent due to tailwind. That’s fine.

This morning seemed a little warmer. I think I’m getting acclimated to the temperature if I can step outside in shorts and a t-shirt in 39 degree dry weather. Disturbing, yet true.

Tomorrow’s plan calls for 7 easy. No problem.

SGMT AGGRG SEGMT PERMI AVGPC DIST Extended Slug Run
1.10 00:00 00:00 00:00 00:00 1.10 Short Air Assault to split
1.67 25:40 25:40 15:22 09:16 2.77 Around the Crackhouses
1.10 36:26 10:46 09:47 09:25 3.87 Split to short Air Assault
0.54 40:51 04:25 08:11 09:16 4.41 Corner and back

50 minutes on the elliptical trainer, 31 JAN 06, COB Speicher IZ

Nothing on the iThink.

WX at 0800: 34, DP 32, BP 30.17, 3@100 pcdy

Odometer 3: 420.0mi

Z2.

50 minutes on the elliptical fucking killed me. I was toast. That was followed by 10 minutes of ab work and about 20 minutes of catharsis on upper body machines.

Oddly, it didn’t seem that cold to me. Maybe I’m actually getting used to it – or the fact that it’s only 3 KIAS at surface had something to do with it.

9.4mi, 78:42, 30 JAN 06, COB Speicher IZ

Limp Bizkit and DMX, “Rollin’” (Rap remix)
Samuel Barber, Agnus Dei (featured in the computer game Homeworld)

WX at 0800: 34, DP 30, BP 30.15, 6@260 clear

Odometer 4: 249.9mi

Z3.

Today didn’t really feel any colder than yesterday...except it was almost freezing. In spite of that, I decided to go with one less piece of snivel gear, namely a hat. That was actually probably a good thing as it had heated up to a grand total of 37 degrees Fahrenheit by the time I finished.

There was a song by New Model Army stuck in my head this morning, but I can’t place the name of the song and I really have no idea where it came from. I really can’t explain the colossal shift in gears required to go from Limp Bizkit and DMX to a choral arrangement of Samuel Barber’s Adagio for Strings. It works, though.

Today was supposed to be a tempo run. Tempo in theory should have been slow warmup, 10K race, slow warmdown. Instead, today ended up being a Z3 run at right around the planned marathon pace. This is a good sign. I wasn’t really trying that hard either.

SGMT AGGRG SEGMT PERMI AVGPC DIST LSA South
0.38 0:02:53 02:53 07:35 07:35 0.38 Hardball
0.87 0:10:04 07:11 08:15 08:03 1.25 101 Hwy
1.34 0:21:42 11:38 08:41 08:23 2.59 Pax Turnoff
1.34 0:33:15 11:33 08:37 08:28 3.93 Corner
0.77 0:39:47 06:32 08:29 08:28 4.70 LSA South
0.77 0:46:07 06:20 08:14 08:26 5.47 Corner
1.34 0:57:11 11:04 08:16 08:24 6.81 Pax Turnoff
1.34 1:08:35 11:24 08:30 08:25 8.15 101 Hwy
0.87 1:15:49 07:14 08:19 08:24 9.02 Dirtball
0.38 1:18:42 02:53 07:35 08:22 9.40 Start

5.8mi, 51:05, 29 JAN 06, COB Speicher IZ

Samuel Barber, Agnus Dei (featured in the computer game Homeworld)

WX at 0800: 37, DP 36, BP 30.19, 6@310 clear

Odometer 3: 418.2mi

Z2-Z3.

Today was cold, but I didn’t think I was going as unintentionally fast as I was at the end. What I didn’t count on was steady acceleration – but I also had wind working in my benefit. Today was supposed to be a fairly easy 6 in preparation for 9 miles at tempo tomorrow.

The Agnus Dei is better known (and heard) as the Adagio for Strings, which stemmed from a search for some stuff I was doing last night on the game Freespace2. Unintentionally, I’d come across a discussion about game music, which touched on this, from the end of the game Homeworld. For a slightly different take on Barber’s piece, I really like it in spite of some its more glaring errors of intonation. It’s a little faster, which is probably why I could get away with using it this morning, since most settings of the Adagio for Strings wouldn’t work for long distance running – the cadence is far too slow.

SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouses
0.38 00:00 00:00 00:00 00:00 0.38 Hardball to Bastogne
0.29 06:19 06:19 21:47 09:26 0.67 to Barricade Rd
1.39 19:02 12:43 09:09 09:14 2.06 Crackhouse Y-split
1.66 33:25 14:23 08:40 08:59 3.72 Around the Crackhouses
1.40 45:26 12:01 08:35 08:52 5.12 Back to Intersection
0.30 47:57 02:31 08:23 08:51 5.42 Dirtball
0.38 51:05 03:08 08:15 08:48 5.80 Start

4.0mi, 40:14, 27 JAN 06, COB Speicher IZ

Craig Safan, “Into the Starscape”

WX at 0800: 46, DP 45, BP 30.10, 4@010, overcast

Odometer 4: 240.5mi

Z2.

Today was a day deliberately intended not to go long or hard. While the plan calls for 3 miles, it’s actually 4, albeit at recovery pace. Probably too slow, but in all honesty, that’s fine. It burns fat and it doesn’t break things down, and I’ll get my hard/long runs in on 29 and 30 JAN respectively. Tomorrow is a “do nothing but eat” day. Maybe I’ll do some weight work later enroute to dinner. Maybe not.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run
1.10 11:21 11:21 10:19 10:19 1.10 Short Air Assault to split
1.67 27:16 15:55 09:32 09:51 2.77 Around the Crackhouses
1.20 40:14 12:58 10:48 10:08 3.97 Split to short Air Assault

55 min on elliptical trainer, 26 JAN 06, COB Speicher IZ

None.

WX at 0800: 52, DP 50, BP 29.92, 5@variable mist post-rain

Odometer 4: 236.5mi equivalent.

Z2 start to Z3 finish.

It rained last night hard enough to foul the roads. I elected for 50 minutes on the elliptical doing virtual hills with a 5-minute warmdown. 10 minute abdominal workout followed. The roads are drying today, so it should be much better conditions for a run tomorrow.

5.2mi, 51:02, 25 JAN 06, COB Speicher IZ

Madder Rose, “Margaret”

WX at 0900: 50, DP 48, BP 30.05, 10@150 mist/light rain

Odometer 3: 412.2mi

Z2.

Oops. I was only supposed to go 3 easy, but ended up going 5. I’m not too bent out of shape about it due to my existing mileage base. I guess I’ll go easy tomorrow, maybe 4 instead, then plan for 3 miles of wogging on Friday.

SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:38 03:38 09:34 09:34 0.38 Hardball
0.85 12:16 08:38 10:09 09:58 1.23 101 Hwy
1.39 26:08 13:52 09:59 09:58 2.62 Hammerhead
1.39 39:26 13:18 09:34 09:50 4.01 Main Drag
0.85 47:44 08:18 09:46 09:49 4.86 Dirtball
0.38 51:02 03:18 08:41 09:44 5.24 Start

11.4mi, 1:44:01, 23 JAN 06, COB Speicher IZ

Trey Parker, “America, Fuck Yeah”
Dmitri Shostakovich, Piano Concerto No. 2, Allegro

WX at 1300: 46, DP 36, BP 30.13, 7@60 haze and dust

Odometer 4: 234.2mi

Z2 start, Z3 finish.

Based on when I thought I was going to get out of theater, I realized that I will most likely stay through the Camp Speicher Half Marathon and Marathon. Consequently, I decided to shift to Hal Higdon’s Intermediate-I marathon training program, but got a late start. It’s actually not so hard, although I’m sure I’ll feel it tomorrow. I think it’s doable, though. The discipline is the hard part.

SGMT AGGRG SEGMT PERMI AVGPC DIST not quite 12 miles
0.40 0:03:32 03:32 08:50 08:50 00.40 Hardball
0.85 0:11:39 08:07 09:33 09:19 01.25 101 Hwy
1.34 0:24:50 13:11 09:50 09:35 02.59 Pax Turnoff
1.34 0:37:10 12:20 09:12 09:27 03.93 Corner
0.77 0:44:01 06:51 08:54 09:22 04.70 LSA South
1.01 0:53:21 09:20 09:14 09:21 05.71 Bunker
1.02 1:02:20 08:59 08:48 09:16 06.73 LSA South
0.76 1:09:06 06:46 08:54 09:14 07.49 Corner
1.31 1:21:05 11:59 09:09 09:13 08.80 Pax Turnoff
1.36 1:33:29 12:24 09:07 09:12 10.16 101 Hwy
0.86 1:40:53 07:24 08:36 09:09 11.02 Dirtball
0.38 1:44:01 03:08 08:15 09:07 11.40 Start

50 min on elliptical, 21 JAN 06, COB Speicher IZ

None.

WX at 1800: 41, DP 27, BP 30.18, 13G22@300 severe dust storm, vis 0.125mi

Odometer 3 equivalent: 407.0mi

Z3.

With the massive dust storm kicking around, I decided to go hit the elliptical machine, so I did 45 minutes of hills and 5 minutes of easy finish. Today marks a decision to shift to a more deliberate marathon training schedule. It also entailed some weight work, which I need to be more conscientious about doing. Next run entails 12 miles of LSD at no faster than 9 minute pace. I think that actually should be pretty straightforward.

3.9mi, 38:38, 20 JAN 06, COB Speicher IZ

Craig Safan, “Into the Starscape” from The Last Starfighter
Emerson Hart, “Generation”

WX at 0800: 39, DP 37, BP 30.24, 5@variable pcldy

Odometer 4: 222.2mi

Z1.

This is absolutely the most inveterate wogging I’ve ever done. I still feel like ass. Part of the reason behind it might be the four miles I walked additional to my 8.3mi run yesterday. Some of it could be possible overtraining. Some of it could be lack of sleep, too.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run
1.10 11:02 11:02 10:02 10:02 1.10 Short Air Assault to split
1.67 27:46 16:44 10:01 10:01 2.77 Around the Crackhouses
1.10 38:38 10:52 09:53 09:59 3.87 Split to short Air Assault

8.3mi, 74:15, 19 JAN 06 , COB Speicher IZ

Silverstein, “Defend You”
Bob Mould, “Paralyzed”
Bob Mould, “Underneath Days”

WX at 0800: 39, DP 36, BP 30.26, 2@120 pcdy

Odometer 3: 411.3 mi

Z2.

Today’s run was supposed to be some easy LSD, which was for the most part the case. I thought I was going about 9 minute pace...which I guess to be the case until the end. I need to look at the first distances I hit because I don’t think it’s really .38 from where I am to the first split. I have a hard time visualizing going that fast for that little effort.

Tomorrow needs to be a short easy run. Maybe some upper body work might be in order too.

SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 03:32 03:32 09:18 09:18 0.38 Hardball
0.87 11:40 08:08 09:21 09:20 1.25 101 Hwy
1.36 23:40 12:00 08:49 09:04 2.61 Pax Turnoff
1.59 37:54 14:14 08:57 09:01 4.20 End of Pax Turnoff
1.58 52:00 14:06 08:55 09:00 5.78 Pax Turnoff
1.35 63:43 11:43 08:41 08:56 7.13 101 Hwy
0.87 71:15 07:32 08:40 08:54 8.00 Dirtball
0.38 74:15 03:00 07:54 08:52 8.38 Start

5.8mi, 43:48, 17 JAN 06, COB Speicher IZ

Limp Bizkit and DMX, “Rollin’”
Housewife, “Channel Noir”

WX at 1800: 45, DP 36, BP 30.18, 3@300 clear

Odometer 4: 221.3mi

Z4.

Today was a catharsis run in every sense of the phrase. I started out fast and continued going faster. Based on quarter splits I was just burning energy out of sheer frustration. What resulted was the fastest run I’ve done over this distance in a very, very, long time. The very high positive splits on the center two splits were a deliberate effort to gain energy for a hard pace returning, and it paid off.

I should not do this again for a long while, though. Therapeutic, but not a good thing to do more than once or twice a month at this level of intensity. I don’t think I even race this hard most of the time.

SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouses
0.38 02:48 02:48 07:22 07:22 0.38 Hardball to Bastogne
0.29 04:52 02:04 07:08 07:16 0.67 to Barricade Rd
1.39 15:52 11:00 07:55 07:42 2.06 Crackhouse Y-split
1.66 28:44 12:52 07:45 07:43 3.72 Around the Crackhouses
1.40 38:52 10:08 07:14 07:35 5.12 Back to Intersection
0.30 41:05 02:13 07:23 07:35 5.42 Dirtball
0.38 43:48 02:43 07:09 07:33 5.80 Start

5.8mi, 48:15, 15 JAN 06, COB Speicher IZ

Suddenly, Tammy!, “Hard Lesson”
Better Than Ezra, “In The Blood”
Gordon Goodwin and his Big Phat Band, “The Jazz Police”

WX at 0900: 39, DP 36, BP 30.09, 3@variable clear

Odometer 3: 403.0mi

Z3 with some segments of Z4.

I was thinking about going easy for today, but I realized my normal running partner (and my enforced conscience) is not here this morning since he was headed to another location. Today ended up turning into another tempo run of slightly lesser intensity than yesterday. I figure tomorrow’s going to be an easy if not rest day so I can afford two hard days.

SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouses
0.38 02:51 02:51 07:30 07:30 0.38 Hardball to Bastogne
0.29 05:09 02:18 07:56 07:41 0.67 to Barricade Rd
1.39 16:57 11:48 08:29 08:14 2.06 Crackhouse Y-split
1.66 30:48 13:51 08:21 08:17 3.72 Around the Crackhouses
1.40 42:12 11:24 08:09 08:15 5.12 Back to Intersection
0.30 44:40 02:28 08:13 08:14 5.42 Dirtball
0.38 48:15 03:35 09:26 08:19 5.80 Start

8.3mi, 68:39, 14 JAN 06, COB Speicher IZ

Limp Bizkit and DMX, “Rollin” (remix)
Corrosion of Conformity, “What(?)”
The Corrs, “No More Cry”
mewithoutYou, “January 1979”

WX at 1100: 50, DP 45, BP 30.06, 9@310 clear

Odometer 4: 215.5mi

Z4.

I wanted a hard tempo run, and got it. What I didn’t count on was the wind. I note the second 101 Hwy listing where I definitely felt a shift in speed. I think some of that is attributed to the wind that was coming in, but I actually had more tailwind coming into that stretch.

The ground was getting drier, so the amount of mud I ran through was greatly minimized.

No rain in the forecast coming up, so that’s a good sign. Tomorrow needs to be an easy day.

SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 02:53 02:53 07:35 07:35 0.38 Hardball
0.87 10:08 07:15 08:20 08:06 1.25 101 Hwy
1.36 21:30 11:22 08:21 08:14 2.61 Pax Turnoff
1.59 35:00 13:30 08:29 08:20 4.20 End of Pax Turnoff
1.58 47:50 12:50 08:07 08:17 5.78 Pax Turnoff
1.35 58:29 10:39 07:53 08:12 7.13 101 Hwy
0.87 65:42 07:13 08:18 08:13 8.00 Dirtball
0.38 68:39 02:57 07:46 08:12 8.38 Start

4.38+0.87mi, 48:35, 13 JAN 06, COB Speicher IZ

Hilary Duff, “Come Clean” (2005 Remix)

WX at 0810: 43, DP 43, BP 30.16, 4@350 mist

Odometer 3: 397.2mi

Z2-Z3.

Slow, relatively speaking. My running partner wasn’t feeling as up to a tempo run, so I’ll hit that tomorrow since he sleeps in on Saturdays. 10 minutes of situps as the intermission for today’s run. Nothing fancy...but in the interest of not overtraining, it’s probably not a bad idea. Additionally, it entails forced work on other things beyond just running. Tomorrow entails a fast tempo run if I can get one in. The ground is starting to dry out, so I’m optimistic it won’t completely suck.

4.38+0.87mi, about 50 minutes, 11 JAN 06, COB Speicher IZ

Velvet Crush, “Atmosphere”

WX at 0800: 45, DP 43, BP 30.03, 8@100 pcdy

Odometer 4: 207.2mi

Z2-Z3.

Today was a day in forced discipline. The guy I was running with was adamant that I not jackrabbit the start, which is a legitimate hazard. Today was cold and windy enough to warrant wearing a jacket and hat and gloves for the first time in a while.

I have today’s sunrise (picturesque, mind you, if you can be in this country) to blame for my Velvet Crush attack, but that was offset by the excessively loud emo music I had to deal with when doing 10 minutes of ab work at the gym before running the .8 miles back to the CHU.

50 minutes on elliptical trainer, 10 JAN 06, COB Speicher IZ

None.

WX at 0800: 39, DP 39, BP 30.06, 3@100 smoke fog

Odometer 3: 392 mi equivalent.

Z3. Target HR was 150 (80%), reduced to 140.

Roads are still muddy, and after a rocket landed less than 50m away from one of the roads I normally run on (and about 200m away from my sleep trailer) 30 minutes prior to our start, my starting run to the gym was a little brisk...probably at about 8 minutes per mile. Return jog was at a much more deliberate pace...like wogging.

As I got warmed up, I had to switch it to manual to get enough work in to maintain caloric expenditure...and keep my heart rate high enough to stay at the desired rate.

The prior day’s reading of 177 was probably all water weight. I was back to my usual 180 a day later.

50 minutes on elliptical trainer, 9 JAN 06, COB Speicher IZ

None.

WX at 0800: N/A.

Odometer 4: 202mi equivalent.

Z2. Running mostly at heart rate 122, about 65%.

Recovery and some situp work. I ate a lot, not for any good reason. I was just hungry. I did weigh in at 177, two pounds under tape cutoff. That’s a great sign.

8.4mi, 68:14, 8 JAN 06, COB Speicher IZ

Body Count, “Bowels of the Devil”
Trey Parker, “America, Fuck Yeah”
Juliana Hatfield, “Perfection”

WX at 1600: 54, DP 48, BP 29.93, 5@variable wet ground from heavy rainfalls the two days prior, partly cloudy.

Odometer 3: 390.2mi

Z3 steady state with Z3-Z4 finish.

I wasn’t sure what I was going to do, but with the amount I’ve been eating over the last few days, I needed to go out and do something. I really need to make a conscious effort to eat less or any deliberate weight loss isn’t going to happen...and I really like to be under the tape cutoff for weight. I usually ride the edge, as a casual reader would note every six months or so.

Today was unusual as wind was a major factor on this one. There was a sizeable difference in perceived level of effort as well as split timing in and out as I wasn’t fighting wind on the way back. By the time I’d hit about 35 minutes (the turnaround point for this one) I was fully warmed up and moving much more smoothly. The leg PERMI paces are indicative of not having to fight wind on the way back, as my 7:44 average pace was not at a particularly killing pace.

I entertained the thought of doing some upper body work at the gym, but I think that’ll wait for tomorrow.

SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 02:58 02:58 07:48 07:48 0.38 Hardball
0.87 10:11 07:13 08:18 08:09 1.25 101 Hwy
1.36 21:44 11:33 08:30 08:20 2.61 Pax Turnoff
1.59 35:09 13:25 08:26 08:22 4.20 End of Pax Turnoff
1.58 47:53 12:44 08:04 08:17 5.78 Pax Turnoff
1.35 58:20 10:27 07:44 08:11 7.13 101 Hwy
1.25 68:14 09:54 07:55 08:09 8.38 Start

4.8+0.4mi, 45:00, 6 JAN 06, COB Speicher IZ

None.

WX at 0800: 48, DP 28, BP 30.23, 2@90 smoke haze

Odometer 3: 381.8mi

Z2-3.

Maybe yesterday wasn’t Z2 work since I was totally dead today. Today turned into the recovery run that yesterday probably should have been. Today also involved the Ten Minute Abs workout, courtesy of one my coworkers.

1.8mi + 30 minutes on the elliptical, 5 JAN 06, COB Speicher IZ

Velocity Girl, “Finest Hour”

WX at 0700: no reading (indoors)

Odometer 4: 200mi based on relative equivalent mileage

Z2.

Nothing is worse than waking up at 4:55am and not being able to get back to sleep. After about an hour of trying to get back to sleep I decided to go to the gym. After yesterday’s run, I decided on an easy day on the elliptical trainer and some upper body work on the weights. The first thing I realized the gyms here do NOT have is a low row. That’s unfortunate, as I was really looking forward to it.

That just underscores how much I’m really looking forward to going to Fort Leavenworth, where there are two Concept2 Model C rowers.

Weight work concentrated on triceps (a traditionally weak area) and some work on the rest of the upper body.

8.4mi, 71:00, 4 JAN 06, COB Speicher IZ

Cruiserweight, “To Be Quite Honest”
The Bats, “Courage”
The Murmurs, “Genius”
J.S. Bach, Double Concerto for Two Violins and Orchestra in d minor, BWV 1043, III. Allegro

WX at 1600: 63, DP 27, BP 30.28, 3@290 clear

Odometer 3: 376.6mi

Z3.

I really didn’t feel like going out today, but I knew I couldn’t continue to eat what I’ve been eating over the last few days and still stave off running. Today wasn’t fast, but it wasn’t slow either. The easy start ensured a good set of negative splits.

I did manage to get a blister on my left foot. I’m not sure how that happened, but by the time I felt it, it was too late to fix. I’m hoping it’ll resolve quickly with some Bodyglide.

I haven’t gotten back into lifting; probably later this week if not next week. The speed and strength improvements from adding it to the running repertoire make it more than worth the extra time involved.

Still wish I had a Concept2 out here.

SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 03:04 03:04 08:04 08:04 0.38 Hardball
0.87 10:52 07:48 08:58 08:42 1.25 101 Hwy
1.36 22:28 11:36 08:32 08:36 2.61 Pax Turnoff
1.59 36:11 13:43 08:38 08:37 4.20 End of Pax Turnoff
1.58 49:28 13:17 08:24 08:33 5.78 Pax Turnoff
1.35 60:49 11:21 08:24 08:32 7.13 101 Hwy
0.87 68:05 07:16 08:21 08:31 8.00 Dirtball
0.38 71:00 02:55 07:41 08:28 8.38 Start

5.8mi, 48:15, 2 JAN 06, COB Speicher IZ

Jane Siberry, “The Long Pirouette”
Jackknife Lee remix of Bach’s Ave Maria from the film 28 Days Later

WX at 1700: 57, DP 27, BP 30.21, 4@120 haze

Odometer 4: 196.4mi

Z2-3.

Today was supposed to be some light wogging. It was a little faster than that, but it served its purpose in that it wasn’t a killer run. In spite of low relative effort, it was still comparatively fast. It could have been because I was running in the afternoon, but my circadian rhythms are all fucked up since I stayed up until 4:00am doing work that I stopped because I’d hit the law of diminishing returns (and when I start touch-typing in my sleep, it’s time to stop).

If I’m averaging 8:19 for an easy run, that’s a great sign. Now I need to start working on weight.

SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouses
0.38 03:01 03:01 07:56 07:56 0.38 Hardball to Bastogne
0.29 05:32 02:31 08:41 08:16 0.67 to Barricade Rd
1.39 17:14 11:42 08:25 08:22 2.06 Crackhouse Y-split
1.66 31:05 13:51 08:21 08:21 3.72 Around Crackhouses
1.40 43:02 11:57 08:32 08:24 5.12 Back to Intersection
0.30 45:28 02:26 08:07 08:23 5.42 Dirtball
0.38 48:15 02:47 07:19 08:19 5.80 Start

5.6mi, 44:32, 1 JAN 06, COB Speicher IZ

Liz Story, “Things With Wings”
Limp Bizkit, “Rollin’” (no shit.)

WX at 0800: 34, DP 18, BP 30.29, 2@290 clear

Odometer 4: 188.6mi

Z4 start, Z3 steady state, Z4 finish.

Good god was it fucking cold this morning! I started out too fast as a result and probably finished slower than I would’ve liked. In spite of that, I was running a 7:57 pace overall but I know I was going under 7:30 in the first mile since I thought it was in the 40s, not the 30s, and I was wearing shorts and a long-sleeve shirt. Oops.