2.3mi, 22:46, 10 AUG 06, Fort Leavenworth KS

The Replacements, "Fuck School"

WX at 0700: 82.0 (27.8), DP 64.9 (18.3), BP 29.86 (1011), W 6, RH 56%

Odometer 1: 371.7mi

Z1.

Nothing but wogging, even if I hadn't been crunched for time. Probably not long enough, but I didn't think I could in good conscience sleep in today no matter how shitty I felt.

Hence, today's mantra.

Splits
2.34mi = 9:43/mi pace.

9.0mi, 83:31, 9 AUG 06, Fort Leavenworth KS

Tommy Keene, "We'll Always Remain Just The Same"
Limp Bizkit and DMX, "Rollin'" (rap remix)

WX at 0800: 75.0 (23.9), DP 71.1 (21.7), BP 29.99 (1015), SE 6 mist, RH 88%
WX at 0700: 77.0 (25.0), DP 71.1 (21.7), BP 29.99 (1015), E 6 RH 82%

Odometer 2: 87.5mi.

Z3 high.

Today really was as humid as I thought it was once I checked the WX records.

As usual, the killer aspect of running here is sunlight. I was dying out in the open. Surprisingly, I started stronger than I thought. I'm not sure why, unless it's a function of the inconsistent training I've done over the last few days.

The killer is mostly heat and lack of water by the time I finish block 3, which is mostly in the open, with little shade, in a river plain.

I'm not sure why the Tommy Keene song refused to dislodge. Every time I do this it turns into a "you can't kill me" kind of run. That has strange effects on pacing and tempo.

Splits
SGMT AGGREGT SEGMENT PERMI AVGPC DIST
0.32 0:03:13 0:03:13 10:05 10:05 0.32
3.19 0:31:49 0:28:36 08:59 09:05 3.50
3.82 1:07:13 0:35:24 09:16 09:11 7.32
0.28 1:10:10 0:02:57 10:40 09:14 7.60
1.37 1:23:31 0:13:21 09:46 09:19 8.97

2.8mi + 5,000m on Concept Model C, 21:12, 7 AUG 06, Fort Leavenworth KS

The Bats, "Land o' Lakes"
Michael Kamen, Band of Brothers suite 2

WX at 0700: 75.9 (24.4), DP 66.9 (19.4), BP 30.13 (1020), NE 10 clear, RH 73%

Odometer 1: 369.4mi

Z2 run, Z4 erg

After yesterday's wogging, I figured I could afford something a little faster. So, I did 5000m, rather than 10,000m. I clocked an average 2:07/500m for the spin, so I am improving...which is never a bad sign. I ws good enough to finish my last 750m at about 2:00/500m pace, although I had to slow to about 2:15 about midway through.

I have noticed my back has gotten bigger. I don't think I'd have rubbed part of my left side raw had I not been rowing, so some of this increased speed is coming with increased bulk.

Given that I don't face a weigh-in for at least another six months, I have some time. In the meantime, I'm going to concentrate a little more on rowing to see where this gets me.

The finishing time was appropriate enough being the Rush fan I am.

Splits
1.4mi: 13:01
5000m on Concept C: 21:12.5
1.4mi: 12:55

Still going strong after all these years

The usual fate of most bands to which I religiously listen is oblivion. Members of that list include that dog., Letters to Cleo, The Delphines, Suddenly, Tammy!, Cub, Velocity Girl, all kaput. Never mind that literally all of them are fronted by chicks.

It's comforting to know The Bats are still hacking away at it after all this time. I've been listening to them since late 1994. They are one of the few bands that fall in the category of "will buy immediately without vetting it." That list has gotten shorter as of late: Throwing Muses (and incidentally, 50 Foot Wave), Tommy Keene, and For Against.

If I hadn't been in a combat zone this past March, it sure would've been nice to have seen them in concert.

Of course, I could just as easily say that about Hilary Duff playing for Fort Bragg, NC, my old duty station. Never mind I used to work within grenade launcher distance of the place at which she performed...

3.1mi, 28:36, 6 AUG 06, Fort Leavenworth KS

Moonbabies, "Take Me To The Ballroom"

WX at 1000: 86.0 (30.0), DP 69.1 (20.6), BP 30.01 (1016), W 6 clear, RH 57%

Odometer 2: 78.5mi

Z1-2.

I needed to do some wogging, so wogging I did. I may just concentrate on staying at steady state until it starts cooling off. Nothing special, nor was it intended to be. For 3 miles in this kind of heat (I started late) is acceptable...for now, at least.

Splits
3.1mi, 28:36, 9:13 average pace.

2.8mi + 10,000m on Concept Model C, 44:49, 5 AUG 06, Fort Leavenworth KS

some song by Smoosh

WX at 0900: 75.9 (24.4), DP 66.0 (18.9), BP 30.01 (1016), SE 12 clear, RH 71%

Odometer 2: 75.4mi

Z3.

Today wasn't intended to be particularly hard, but I was coopted by wanting to finish the erg in under 45 minutes. I was spinning at almost 2:00/500m for the last 400m, and pretty steadily 2:09-2:10/500m for the 2000m prior to that. I had something to prove, although I'm not sure what.

I think part of the difficulty in finding a running mantra is the basic difficulty of trying to find something tempoed at around 60bpm. I spin going about 30 strokes per minute, so that tends to exclude a lot of songs. Very little would stick while I'm on the erg.

I was pretty well and verily fried on the run back, though. No power going uphill.

Splits
1.4: 11:33
10,000 on Concept C: 44:49
1.4: 13:00

2.8mi + 10,000m on Concept Model C, 44:15, 2 AUG 06, Fort Leavenworth KS

No iThink mantra this morning. Amazing.
Brief snippets of Tommy Keene, "Lives Become Lies"

WX at 0700: 81.0 (27.2), DP 62.1 (16.7), BP 29.86 (1011), S 13 mostly cloudy, RH 53%

Odometer 1: 366.6mi

Z2 run. Z3 high erg.

I found that on the Concept, when I concentrate on form, I actually row faster than if I'm concentrating on the clock and trying to row hard.

I found that in my first 5000 meters, I was averaging about 2:09/500m, which is quicker than usual for me. Once I tired, I was leveling off to about 2:15/500m, which is my usual pace. Not a bad sign...

Splits
1.4: 12:17
1.4: 12:22
10,000m on Concept: 44:15

4.14mi, 35:27, 31 JUL 06, Fort Leavenworth KS

Juliana Hatfield and Tanya Donelly, "Josie and the Pussycats"
Michael Kamen, opening credits to From The Earth To The Moon

WX at 0700: 81.0 (27.2), DP 64.0 (17.8), BP 29.81 (1009), S 14 clear, RH 56%

Odometer 1: 363.5mi

Z3-4.

Today sure didn't feel like 81 degrees - probably attributable to the relative humidity. Today was a fast run mostly because I got up late. I didn't expect or plan to run as fast as I did until my clock started reading 6:29am. Still, today was a pretty constructive run if for no other reason than it was as close to fartlek as I have done in the last year.

The hills are still a chore, though.

The music choice was quixotic; I don't know why the cover stuck in my mind, but I needed something with more gravitas than that. I honestly can't think of any soundtrack leitmotif that has more gravitas than Michael Kamen's opening credits to From The Earth To The Moon.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST Long Tour
0.83 07:09 07:09 08:36 08:36 0.83 Biddle to Dirt Trail
0.73 13:17 06:08 08:23 08:30 1.56 Commissary Corner
1.00 21:42 08:25 08:28 08:29 2.56 Trolley Station
0.87 29:19 07:37 08:48 08:34 3.43 Biddle and Cody
0.72 35:27 06:08 08:35 08:34 4.14 Long Loop and Finish

9.0mi, 81:32, 30 JUL 06, Fort Leavenworth KS

Tommy Keene, "Alta Loma"
Rush, "Bravado"
Rush, "The Analog Kid"

WX at 0800: 82.9 (28.3), DP 64.9 (18.3), BP 29.9 (1012), S 15 mostly clear, RH 54%
WX at 0700: 79.0 (26.1), DP 64.0 (17.8), BP 29.9 (1012), S 9 mostly clear, RH 60%

Odometer 2: 72.6mi

Z3-4.

Hills, but more critically, heat, was the killer today. Even starting at 6:50am, the heat in the open forced some walking.

Still, a lot better than what it would have been had I started now. The projected heat index for today is supposed to be 105. The heat index is already 96 and it's only 11am.

Today was a study in GPS inaccuracy, so I had to use USAPhotomaps to vet the distance for today. I knew it was fucked up when I was reading 3:55/mi at the first hack on my watch. Technology is not inherently evil, but you're a dumb muthafucka if you blindly trust in it.

Splits
SGMT AGGREGT SEGMENT PERMI AVGPC DIST
0.32 0:03:20 0:03:20 10:27 10:27 0.32
3.19 0:32:20 0:29:00 09:06 09:14 3.50
3.82 1:06:01 0:33:41 08:49 09:01 7.32
0.28 1:09:18 0:03:17 11:53 09:07 7.60
1.37 1:21:32 0:12:14 08:57 09:05 8.97

3.3mi, 31:36, 29 JUL 06, Fort Leavenworth KS

Philip Glass, end credits to The Fog of War
R.E.M., "Driver 8"

WX at 0800: 81.0 (27.2), DP 73.9 (23.3), BP 29.99 (1015), S 9 patches of fog/haze, RH 79%

Odometer 1: 359.4mi

Z2-3.

My quick start was uncharacteristic for a day as hot as today. I decided to go running to contact, so I went on some hills. The trail hills at Fort Leavenworth are even more unforgiving than the roads. There was one hill that was literally about a 50 degree slope. I don't do well with them, but I think they're a necessary evil. On the bright side, most of today's run, being on trails, was in the shade. The air temperature of 81 was bad enough in the shade, but would have been much worse in the open with no cover.

Tomorrow should be a long run, but I need to start much earlier if I'm to get the run in before it gets stupid-hot.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.83 07:07 07:07 08:36 08:36 0.83
1.04 17:49 10:42 10:20 09:34 1.86
0.54 23:37 05:48 10:49 09:51 2.40
0.90 31:36 07:59 08:55 09:36 3.29

2.8mi + 10,000m on Concept Model C, 44:30, 26 JUL 06, Fort Leavenworth KS

Mary Lou Lord and Semisonic, "Sugar Sugar"

WX at 0700: 79.0 (26.1), DP 66.9 (19.4), BP 29.75 (1007), S 16 rain, RH 66%

Odometer 1: 356.1mi

Z3.

This was not intended to be particularly hard, but it was intended to be a relatively long workout, which any run combined with 10,000 on the Concept will be.

I was more concerned with efficiency of form rather than on raw speed. My only standard for this morning was that I wanted to spin 10km in less than 45 minutes, which I did.

I attribute the Archies song to my inability to think of much of anything else this morning.

Splits
1.4mi run: 12:21 Z2.
5.0km erg: 22:13 Z3.
5.0km erg: 22:17 Z3.
1.4mi run: 12:51 Z2.

3.47mi, 32:08, 25 JUL 06, Fort Leavenworth KS

The Moonbabies, "Take Me To the Ballroom"

WX at 0700: 75.9 (24.4), DP 57.0 (13.9), BP 29.89 (1012), S 15 mostly clear, RH 51%

Odometer 2: 63.6mi

Z2.

Today was going to be easy. Only once I was running for a few minutes did I realize how easy I needed to be going. This was a light recovery run, and the weather this morning (remarkably dry for a summer morning) helped a lot.

The Moonbabies are yet another Swedish pop band. I'm reminded of other bands from the Baltics, none of which really sound like them (The Wannadies, EPO-555, and Lise Westzynthius), but it also might be a part of inflection. These folks sound very Britpop, but it's been a while since I've tracked influences of bands on another as I've rarely had a chance to hear much new.

I have Dave Cusick's Post-Modern Rock Show to thank for this. Of all the places I found it, it was on our TiVo box as podcasted content. I like it!

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.92 08:33 08:33 09:15 09:15 0.92
1.82 25:37 17:04 09:24 09:21 2.74
0.73 32:08 06:31 08:56 09:16 3.47

9.06mi, 81:41, 23 JUL 06, Fort Leavenworth KS

The Lemonheads, "Tenderfoot"
Rush, "Bravado"
Cobalt 60, "Darwin Was Right"

WX at 0900: 73.0 (22.8), DP 62.1 (16.7), BP 30.08 (1018), W 7 clear, RH 69%
WX at 1000: 78.1 (25.6), DP 64.0 (17.8), BP 30.08 (1018), W 6 clear, RH 62%

Odometer 1: 353.3mi

Z3 high.

I spent far too long last night playing Wing Commander: Prophecy, a game for which I had bought a computer back in 1997. My reasoning was that if I could play WCP on the computer, then it was fast enough to run Microsoft Office 97, which it was. (that's also the explanation for the Cobalt 60 song, which occupied the majority of the run.)

I had reinstalled Win98 on one of my computers, and in doing so, rediscovered the singular joy of WCP (and later on, some other games which really required a joystick to play right, for example, Star Wars: Episode I: Racer.

This morning was not intended to be punishingly hard, as the weather was far more permissive than last week, but it wasn't particularly easy either.

I really need to start my long runs earlier in the day because of the unforgiving nature of the sun.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.35 03:06 03:06 08:56 08:56 0.35
3.25 31:51 28:45 08:51 08:52 3.60
3.80 65:12 33:21 08:47 08:49 7.39
0.31 69:04 03:52 12:33 08:58 7.70
1.36 81:41 12:37 09:18 09:01 9.06

2.8mi + 10,000m on Concept C, 44:02, 21 JUL 06, Fort Leavenworth KS

Tommy Keene, "Drowning"
Hilary Duff, "Wake Up"

WX at 0500: 78, DP 71, BP 30.01 (1014.7), NE 10 Overcast
WX at 0700: 71, DP 62, BP 30.15 (1019.6), NW 24G30 Thunderstorm and Breezy

Odometer 2: 60.1mi

Z3-4.

This was a lard-burner day after Wednesday's PT test debacle. I've been feeling very tired lately, but I think that's really due to accumulated sleep loss.

The heat wave finally broke, to the tune of horizontal rain. Better horizontal rain than the killing heat index (over 110+F) in the last few days. I liked breezy as a descriptor to 24 gusting to 30 knots! Thank you, National Weather Service!

Splits
1.39mi: 12:33 (9:01/mi)
10000m on Concept C: 44:02
1.39mi: 13:10 (9:28/mi)

Record APFT, 284 points, 19 JUL 06, Fort Leavenworth KS

Tommy Keene, "Eyes of Youth"

WX at 0700: 80.1 (26.7), DP 75.0 (23.9), BP 29.98 (1015), SE 7 clear, RH 85%

Odometer 2: 57.3mi

Z5.

Working on the Concept actually left me in workable shape for the first two events, which I maxed without major incident. Then there was the run.

Slowest PT test I've ever run in my entire Army life. 15 minutes for two miles is pathetic. To put it in perspective, I ran 7:48 average pace for the ten-miler last month. Unbelievable. I went out okay, but what killed me was the heat. Once I was heated up, things went downhill fast.

Today is the peak of the heat wave that's been killing the Midwest. Nothing like getting back in the car after leaving it parked in the open for about 8 hours and the air temperature reads 105F. And this thermometer is in the shade, outside the car. I don't even want to know what the temperature inside the car was.

To put it in perspective:
WX at 1600: 104.0 (40.0), DP 70.0 (21.1), BP 29.94 (1013), SSE 10 clear, RH 34%

But it's a dry heat!

Splits
mile 1 7:08
mile 2 14:59

2.6mi, 23:14, 17 JUL 06, Fort Leavenworth KS

Mindy Hester, "Keep On Rockin' the Preschool"
Tommy Keene, "Eyes of Youth"

WX at 0700: 80.1 (26.7), DP 71.1 (21.7), BP 29.99 (1015), S 9 clear, RH 74%

Odometer 2: 55.3mi

Z3 low.

In spite of starting earlier in the day, and going on a shorter course over much less punishing hills, there's just no getting away from the fact that Fort Leavenworth is just not flat.

That, and since the weather readings are done from Kansas City International airport, some 12 miles away straight line distance away from the Missouri river plain, I'm tempted to think the actual dewpoint is much higher. Today's forecast calls for 100. I will be staying out of the sun today...

I always think it's unusual to get much in the way of feedback, as I don't advertise this site much, but after reading Mindy Hester's note about her song, it just stuck in my head. Again! If a song can do it, I usually equate that to staying power.

Of course, the most persistent song I can think of that does that is Daisy Chainsaw's "Love Your Money," which made the alternative music circuit in 1991-1992. Literally everyone I have played that song for has said they wanted to visit Grievous Bodily Harm in some way afterwards due to their inability to get it out of their head.

Ha!

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.91 07:55 07:55 08:40 08:40 0.91
1.45 20:46 12:51 08:53 08:48 2.36
0.27 23:14 02:28 09:08 08:50 2.63

5,000 meters on Concept Model C, 21:10

Michael Kamen, opening credits to From The Earth To The Moon

First time in a little while. Instead of a longer 10k, I decided to spin for a 2k sprint, followed by a 3k finisher. Aggregate time was 21:10, although my split hack was at 8:10. This is nothing to write home about, but it is markedly faster than my usual 10k pace of 2:15/500m. I was hoping to hold at about 2:00/500m, but I don't think I have the raw power to sustain over the endurance period - which might offer some better ideas for what I want to do after I get done with an upcoming Army Physical Fitness Test.

8:10 won't qualify me in any way, shape, or form for the Charles River All Stars Has-Beens (or C.R.A.S.H.-B. for short) regatta (I would compete in the 30-39 heavy category) but I'm not that ambitious, either. For me to qualify light, I'd have to drop under 165lbs. Short of going to Ranger or SERE school (not interested in either), that won't be happening anytime soon.

I was thinking as I finished that 21:12 might have been more appropriate as I was listening to some Rush on the way to the gym, but apparently not. No big deal, though.

This will be the first physical fitness test I taper for without doing any specific push-up or sit-up work, so it'll be somewhat of an acid test to see whether the Concept was a credible substitute.

6.0mi, 54:03, 15 JUL 06, Fort Leavenworth KS

Nicki French, "Total Eclipse of the Heart." (no shit.)
"Jester" theme from the game Terminal Velocity
Rush, "The Analog Kid"

WX at 0900: 84.0 (28.9), DP 72.0 (22.2), BP 30.15 (1020), Variable 3 clear, RH 67%

Odometer 1: 344.3mi

Z4.

First run in three days, primarily due to homework. Having to get to class by 0800 is no fun when I'm in class until about 1700.

Today was fucking hot. THe weather is singularly unforgiving where there is little shade and the sun is hostile. Compound that with hills, and today validated why I call this run the Teardrop of Suck. Hill climbing was no problem in the first two miles. After that, I ended up walking a few times. Not fun.

For 67% humidity, I can only imagine just how hot it actually was. The big killer today was ambient temperature under the sun versus in the shade. I need to start running earlier in the day.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 02:59 02:59 08:51 08:51 0.34
0.87 11:11 08:12 09:27 09:17 1.21
0.68 16:27 05:16 07:43 08:43 1.89
0.67 22:11 05:44 08:37 08:41 2.55
2.24 44:24 22:13 09:54 09:15 4.80
0.86 51:35 07:11 08:19 09:07 5.66
0.34 54:03 02:28 07:11 09:00 6.00

6x800 intervals, 12 JUL 06, Fort Leavenworth KS

Rush, "Bravado"
Cub, "Go Fish"
mewithoutYou, "January 1979"
Rush, "Cold Fire"

WX at 0600: 72.0 (22.2), DP 68.0 (20.0), BP 29.94 (1013), Calm, RH 87%

Odometer 2: 52.7mi

Z4 high.

Today was my first SWIP workout in, oh, about 19 years. 6x800, 400 jog in between. I remember now why 800s hurt so much. However, this was a good change-up and highlights where I need to build max vO2 capacity - and perhaps, a way to get it.

It is nice, though, to have a tartan track less than a half mile away from home.

Splits
3:48 opener jog to get to the track
1 - 3:31 (2:44 rest)
2 - 3:28 (2:56 rest)
3 - 3:30 (2:57 rest)
4 - 3:38 (2:52 rest)
5 - 3:34 (3:07 rest)
6 - 3:30 (4:26 finish jog)

10,000m on Concept Model C, 43:52

Metallica, "Orion"

Faster than before. I was spinning about 2:10 per 500m, but there were segments that I was spinning as fast as 2:05 on the average. I finished burning at about 1:48/500m.

"Orion" isn't really a good song for erging, but it sure encouraged the right mood for cranking away on the Concept. I associate it mostly with wanting to go lift, or go beat the crap out of someone, but "Orion" communicates a lot of simmering rage. Or so I'd like to think.

6.1mi, 53:49, 7 JUL 06, Fort Leavenworth KS

Mindy Hester, "Keep On Rocking the Preschool"
Neil Young, "Keep On Rocking the Free World"

WX at 0700: 67, DP 52, BP 30.30 (1025.0), SE 10 mostly cloudy, RH 59%

Odometer 1: 338.3mi

Z3, Z4 climbs.

Nothing too ambitious after yesterday, but the run was quite nice with the lower heat and humidity. I need to start much earlier in the day, though.

I made a conscious effort to force the Mindy Hester song out of my head. I found her site by accident as I was reading up on some stuff from the computer game Wing Commander: Prophecy, where she had a supporting cast role.

I keep forgetting just how angry a song the Neil Young song actually is.

This was mostly uphill and some downhill, a run I will probably call the Teardrop of Suck, or some other catchy name based on its geometry on the ground.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.63 24:40 24:40 09:23 09:23 2.63
3.29 52:29 27:49 08:27 08:52 5.92
0.17 53:49 01:20 07:59 08:50 6.09

8x400 intervals, 6 JUL 06, Fort Leavenworth KS

Henry Rollins, "Drive-By Shooting"
Hilary Duff, "Beat of My Heart"

WX at 0700: 64.0 (17.8), DP 55.9 (13.3), BP 30.27 (1025), NE 7 clear, RH 75%

Odometer 2: 47.7mi

Z4-5.

After lap 4, I shifted to 200 rests in between and I think that is a fundamentally better workout.

Next interval work will be my last before the PT test. I will probably end up doing what was called the SWIP (Strength Workout Intensity Program) workout, which is supposed to build max vO2. It's an old workout my high school cross-country coach developed. Should be like this, only double the distance, so 800 repeats with 400 jog in between. 8 iterations, I believe.

The splits here are not encouraging. If the best I'm good for is a 97, I'm just more tired - or maybe I'm getting into shape and the toughening process is still ongoing. Patience is the watchword.

In the meantime, I am continuing to unpack my shit. Good god do I have a lot of shit in a small house.

Splits
1 - 108 (3:05)
2 - 97 (3:02)
3 - 106 (2:52)
4 - 101 (1:34)
5 - 101 (1:33)
6 - 103 (1:32)
7 - 104 (1:34)
8 - 101 (2:50)

3.58mi, 33:02, 4 JUL 06, Fort Leavenworth KS

Sarge, "Clearer"

WX at 0800: 73 (23), DP 69 (21), BP 30.11 (1019), NNE 7 mist, RH 88%

Odometer 1: 332.2mi

Z2-3.

This morning's light rain made for a humid run. I couldn't help but be reminded that ten years ago were had some unremarkable movie called Independence Day foisted on us. I didn't realize Mary McDonnell (of the new Battlestar Galactica) was on it!

3.5 miles of wogging was the goal after yesterday's hard run. Actually, after about 30 minutes, things started to loosen up, so that's a good sign. I'm starting to adapt to the hills...slowly.

Always nice to know I was running generally even pace today. I think that was about marathon pace, more or less.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:05 09:05 09:03 09:03 1.00
1.00 18:43 09:38 09:39 09:21 2.00
1.00 27:46 09:03 09:01 09:14 3.01
0.58 33:02 05:16 09:03 09:13 3.59

9.29mi, 86:44, 3 JUL 06, Fort Leavenworth KS

Saxon Shore, "Amber, Ember, Glow"
Silverstein, "Defend You"

WX at 0800: 79.0 (26.1), DP 63.0 (17.2), BP 30.06 (1017), SSW 13 mostly cloudy, RH 58%

Odometer 2: 43.7mi

Z3-4.

I think direct sunlight is what's killing me on these runs, that and waking up much later than I normally should to go on a long run like the one I did today. Once I was in the shade, things were much easier, as well as the fact that I was burning fat. I don't know what the relative temperature is in the open when the sun is hitting me directly, but in the shade is not so bad.

The other thing that's making me work that much harder is hills. Still,there seems to be some improvement. At least.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:43 09:43 09:42 09:42 1.00
1.00 18:20 08:37 08:35 09:08 2.01
1.00 27:02 08:42 08:45 09:00 3.00
1.00 35:36 08:34 08:34 08:54 4.00
1.00 44:42 09:06 09:04 08:56 5.01
0.99 54:02 09:20 09:25 09:01 6.00
1.00 63:18 09:16 09:19 09:03 6.99
1.00 75:03 11:45 11:43 09:23 8.00
1.00 83:59 08:56 08:59 09:21 8.99
0.29 86:44 02:45 09:33 09:21 9.28

3.6mi, 31:35, 1 JUL 06, Fort Leavenworth KS

Rush, "Bravado"

WX at 0900: 80, DP 59 (I don't believe that for an instant), BP 30.07 (1016.9), S 13 Partly Cloudy, RH 49% (Don't believe that one either)

Odometer 1: 328.6mi

Z3.

This was about all I was good for on Saturday. I was just out of gas and just didn't feel like going further. I was also waking up late so I had to contend with the heat. The heat...

I'll start earlier Monday.

Unpacking continues. There's the vain hope I might be done by the time class starts on 5 July.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 08:05 08:05 08:02 08:02 1.01
1.00 17:26 09:21 09:22 08:41 2.01
1.00 26:17 08:51 08:54 08:45 3.00
0.59 31:35 05:18 09:04 08:48 3.59

10,000m on Concept Model C, 43:54

Limp Bizkit, "Rollin"
Paul Simon, "Wartime Prayers"

Faster than before. I was averaging 2:10 per 500m, but there were segments that I was spinning as fast as 2:05 on the average.

Still unpacking. It's going slowly as there is a lot of stuff to unpack. The smaller dimensions of my house here at Fort Leavenworth don't help either...

2 miles + 8x400 intervals, 28 JUN 06, Fort Leavenworth KS

Dope, "Die Motherfucker Die"

WX at 0900: 72, DP 56, BP 30.10 (1018.3), W 6 few clouds, RH 57%

Odometer 1: 325.0mi

Z4-5.

I fucking hate speedwork. Unfortunately, with a physical fitness test coming up in about three weeks, I guess I need to refire some of my priorities to properly reflect my need to get some speed.

The mantra for interval work was not really correct for tempo, but it was dead on for motif otherwise.

Nothing today. Tomorrow I run to the gym (about 1.4mi one way) and row 10,000m on the Concept. Then run back.

Didn't log it yesterday as I've been busy unpacking after moving to Fort Leavenworth. Not a single thing lacrosse-related here...although ironically enough, I was channel surfing a few days ago and saw something about some kid in, of all places, Richmond, Virginia, where I grew up. Turns out the "Cougars" that were playing in the state lacrosse championship were, indeed, from the Collegiate School, sporting the school's athletics colors of green and gold. I think they were playing Woodberry Forest for the TILT championship as depicted in the game. I didn't think they were from Virginia - their stickwork seemed sloppy...but after watching nothing but college and professional lacrosse for the last few years, everything looks sloppy in comparison.

Splits
lap 1- 104
rest - 2:53
lap 2- 103
rest - 2:50
lap 3- 98
rest - 2:55
lap 4- 98
rest - 2:52
lap 5- 99
rest - 2:54
lap 6- 99
rest - 2:54
lap 7- 97
rest - 2:54
lap 8- 99
rest - 2:50

6.9mi, 60:55, 25 JUN 06, Fort Leavenworth KS

Tommy Keene, "Alta Loma"

WX at 1000: 73.9 (23.3), DP 61.0 (16.1), BP 30.16 (1021), NNW 8 clear, RH 64%

Odometer 1: 319.0mi

Z3 high.

Today's run was a little later than expected. I was up doing a clean reinstall of WinXP Pro on my laptop which had me up until about 0200 this morning. I slept about six hours, which is about the norm, and then moved out on my morning ritual.

I had forgotten just how hilly Fort Leavenworth is. I have to wonder about how accurate this GPS receiver is based on the amount of overhead cover there is right now. But the low humidity today was awful nice, in spite of my incredible sluggitude going uphill.

Not fast. I could also possibly be tired from doing 10,000m on the Concept.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:02 09:02 09:02 09:02 1.00
1.00 17:32 08:30 08:29 08:46 2.00
1.00 26:09 08:37 08:38 08:43 3.00
1.00 35:16 09:07 09:07 08:49 4.00
1.00 44:08 08:52 08:51 08:49 5.00
1.00 52:52 08:44 08:45 08:49 6.00
0.94 60:55 08:03 08:35 08:47 6.94

10,000m on Concept Model C, 44:38

Today's erg session was driven more off the need to do something. Faster by a little bit, but over 10,000m, it wasn't really that much faster. It does get pretty damn monotonous, though.

On the other hand, I find I can work certain things as I concentrate on them, whether they be left arm, right arm, or legs. It's a long time to be on the erg, but it works parts that I didn't in the past. Also, since almost no one here uses an erg, it's almost always open.

10,000m on Concept Model C, 45:10

First time in a little less than a year. There's something strange about doing another exercise I haven't done in a while - and one as repetitive as erging, but it's a passable substitute for running when it's too humid to really run - or I just don't feel like it.

That I'm doing about the same splits as last year means that I have some improvement to make.

9.17mi, 87:39, 21 JUN 06, Shiloh IL

Bob Mould, "Underneath Days"
Limp Bizkit and DMX, "Rollin' (Rap Remix)"
Tanya Donelly and Juliana Hatfield, "Josie and the Pussycats" (from watching some remake of it on the Boomerang network)

WX at 0900: 86 (30), DP 71 (22), BP 30.03 (1016), WSW 12 humid haze
WX at 0800: 80 (27), DP 73 (23), BP 30.02 (1016), SW 8 humid haze

Odometer 2: 34.4mi

Z3-4.

Today's run was the first long run in a long while - and it was an exercise in exceptional suck. The worst part of it was the unshielded sunlight - combined with the humidity that led to my walking. More than I wanted, but it was unavoidable. That would explain the progressively slower splits. The last mile split was faster only because it was in light. Seriously. It sucked ass.

I've never been in the Midwest during summer, so I was unprepared for the oppressive heat and humidity that is here. That sucks ass.

It didn't help me that I ate a White Castle Sack Meal No. 3 (10 White Castles, 2 french fries, and two Diet Cokes) after that while driving through St Louis and most of eastern Missouri. Mmmmm. 1400 calories of steamed grease and 600 calories of fries. It's the last White Castle I'll have for a while, so it was worth it. Besides, that's part of why I ran what I ran this morning. I remain unrepentant.

Splits
SGMT AGGRG SEGMT PERMI AVGPC
1.01 08:54 08:54 08:48 08:48
0.99 17:27 08:33 08:38 08:43
1.00 26:42 09:15 09:14 08:53
1.00 36:05 09:23 09:25 09:01
1.00 45:58 09:53 09:51 09:11
1.00 55:21 09:23 09:25 09:14
1.00 66:14 10:53 10:54 09:28
1.01 77:07 10:53 10:48 09:38
1.00 87:13 10:06 10:07 09:41
0.04 87:39 00:26 10:34 09:41

back at Leavenworth for the first time in seven years...

And it sure seems strange to be back.

Seven years ago I was attending the US Army Combined Arms and Services Staff School, which is now defunct. The last time I was there was for the 82d Airborne Division's Warfighter Seminar exercise, a week-long exercise in planning and just general suck. It also coincided with Hurricane Floyd going through Fayetteville and laying a lot of things waste.

I'm still homeless, and will be for at least another few days. Hopefully, something will open by next Monday.

3.57mi, 29:33, 19 JUN 06, Cookeville TN

Big Country, "In A Big Country"

WX at 0700: 66 (19), DP 62 (17), BP 30.13 (1020), SW 7 light rain; mist, RH 87%

Odometer 2: 25.2mi

Z4.

Today was slow and painful. I'm just not as trustful of the Timex Speed and Distance watch, but it sure beat trying to manually zen it out using USAPhotoMaps or the Google Maps Pedometer. I hadn't run in a while, and I really do need to go - mostly hills around commercial area, but early on a Monday morning, there wasn't much traffic. Not so bad, but very uneven. I will need to do some rebuilding work - although I'm really looking forward to getting back on a Concept2 again.

Splits
SEGMT AGGRG SEGMT PERMI AVGPC DIST
1.008 08:01 08:01 07:57 ----- 1.00
1.044 17:03 09:02 08:39 ----- 2.05
0.956 25:26 08:22 08:45 ----- 3.00
0.507 29:33 04:06 08:05 08:44 3.57

On the move for the first time in seven years

One of the seemingly inviolate parts of being in the Green Polyester Industry is the requirement to move. I'd dodged that bullet as I'd spent 85 months between three units and six jobs at Fort Bragg, North Carolina.

I am on orders, as it turns out, to the School of Advanced Military Studies at Fort Leavenworth, Kansas. This is a great thing, a school that, if I had a buck for the number of times people had told me I needed to go to that school, that I'd be doing pretty well.

Household6 (or, as I have one of my fellow strategic plans and policy officers to thank, "the OPFOR Commander"), The Princess, and The Sledgehammer are all taking this forced transience with varying levels of difficulty. The hardest part of it for me was to depart the house that I'd called home for almost seven years. Thor and Diana, the dogs that Household6 had when we got married, both died during our time there, and I had their ashes scattered around the yard where they played. There is a Bradford pear tree that survived the winter of 2003 only because Thor took a leak on the tree every day for about six months. Not a preferred method, but Thor's Tree is alive only for that reason. It was hard to finally cut the ties - and taking the family there the day we departed was difficult and painful, but I think the closure was important and it was needed.

More to follow. I'm traveling with Peanut, our dog, in the Kübelwagen, my 2002 VW Passat station wagon; the others in the family are traveling in our 2005 Toyota Sienna minivan.

Good god I'd forgotten what a fucking pain in the ass it is to move. At least we're not packed so tight that I can't see out the back.

5.1mi, 42:25, 13 JUN 06, Fayetteville, NC

Limp Bizkit, "Rollin'"
Michael Kamen, opening credits to From The Earth To The Moon

WX at 0800: 64 (18), DP 60 (16), BP 30.02 (1016), NE 7 mist, RH 87%

Odometer 2: 21.6mi

Z3 high.

Today marked my first test of the Timex Speed and Distance watch I recently ordered in the mail. I'm not so sure about the accuracy of the reading as there's a lot of overhead cover in the area I was running, so there were probably gaps in coverage. The watch takes some time to correct for overhead cover and changes of pace, so it works better in places where there is a relatively even pace. Still, it was useful as it turned into a good pacing tool - although I did feel pretty tired today when I was having to work pretty hard to get in anything approximating 8:30 pace or so. It did illustrate the variances I do get when I'm going uphill and downhill. Time to work on strength and speed...again.

Computed Splits
5.10 AGGRG SEGMT PERMI AVGPC DIST
1.49 12:25 12:25 08:17 08:20 1.49
2.15 30:12 17:47 08:28 08:15 3.66
1.49 42:25 12:13 08:09 08:14 5.15

Splits from Watch
5.10 AGGRG SEGMT PERMI
1.49 12:25 12:25 08:17
2.05 30:12 17:47 08:39
1.44 42:25 12:13 08:26

9.8mi, 85:44, 11 JUN 06, Carolina Shores NC

Sonny Rhodes, theme song from Firefly
Rush, "Bravado"
Rush, "The Analog Kid"
mewithoutYou, "January 1979"
Trey Parker, "America, Fuck Yeah"

WX at 0800: 78.1 (25.6), DP 69.1 (20.6), BP 29.85 (1010), W 6 haze, RH 74%

Odometer 1: 312.1mi

Z3.

Recovery miles, but it was intended as an easy run after Friday's hard race. I defaulted to marathon pace, but started running progressively negative splits. This is rarely a bad thing, when I run an over 30 second per mile acceleration, but I really do need to work on power. For this I visualize leg squats as well as some more intensive work on the Concept rowing machine.

It was super humid today. 74% RH my ass. One thing that worked like a champ today was using a Dri-Duke (like Under Armour, less the name) shirt. Normally I feel pretty fuckin' self-conscious about running in any skin-tight shirt, but there's a first time for everything. It worked. Maybe I might get another shirt.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST 9.8 H loop
0.63 05:54 05:54 09:22 09:22 0.63 CC and Carolina Shores
2.99 27:25 21:31 07:12 09:10 2.99 Country Club NS to int
1.81 43:03 15:38 08:38 08:58 4.80 Full Loop West
0.97 51:24 08:21 08:36 08:54 5.77 Carolina Shores Pkwy
3.50 81:50 30:26 08:42 08:50 9.27 Persimmon and CSP
0.48 85:44 03:54 08:07 08:48 9.75 Finish

10.0 miles, chip time 78:08, gun time 78:24, 9 JUN 06, Fort Bragg NC

Sarge, "Clearer"

WX at 0700: 62 (17), DP 60 (16), BP 29.84 (1010), WSW 3 mist, RH 93%

Odometer 2: 16.5mi

Z4 hard.

And my last work requirement before departing is done: run the Fort Bragg Army Birthday 10-Miler. For seven years I spent here, I ran it six times. I didn't run in 2000 as my leg was broken in three places at the time.

Standard was 80 or faster, goal was 75. I just couldn't get enough speed running uphill to get good headway. One of the things I need to put some serious thought into is weight work on leg presses. Endurance is not a problem; the problem is one of lack of raw power. One of the other thing I've been looking forward to is the presence of a Concept2 Model C at Fort Leavenworth.

Last year marked collecting hardware...this year was nothing. No great tragedy - as it turns out, I ran a much more disciplined race than I did last year, and my splits reflected it. I think I was fine for endurance. I just didn't have any power. That being said, I still ran only 7 seconds slower than I did last year, and I think I'm still trying to get used to not running at just marathon pace. Still, now I can go back to wogging again. Yay.

This means I need to do some more concerted effort trying to get some legitimate speedwork in this fall. Either that, or maybe I'll take a break from heavy running and concentrate on rowing instead for a little while.

The cake this year didn't make me want to retch after eating it. Bonus.

Splits
Mile 01: 7:40
Mile 02: 7:52
Mile 03: 8:07
Mile 04: 7:38
Mile 05: 8:01
Mile 06: 8:00
Mile 7+8 15:10
Mile 09: 7:54
Mile 10: 7:57

2x1mi interval, 7 JUN 06, Fort Bragg NC

Rush, "Cold Fire"

WX at 0600: 57 (14), DP 55 (13), BP 29.92 (1013), WSW 2 mist, RH 93%

Odometer 2: 6.5mi

Z4.

Last signficant run before Friday. I might do some wogging tomorrow just for remaining not sluggish. I ran the splits I planned to, at 7:30 pace. All set. The new shoes helped, I think.

Splits
1: 7:32
2: 7:27

3.9mi, 35:55, 4 JUN 06, Fayetteville NC

No recollection of the iThink for this day.

WX at 0700: no reading, late entry

Odometer 2: 3.9mi

Z2.

4 miles of easy run. That I did it only at about 9:11 pace is refreshing. Nothing but rest this week - Wednesday will be easy, Friday will be race. Time to start carbo-loading.

Splits
LEG AGGRG SEGMT PERMI AVGPC DIST
1.49 13:41 13:41 09:07 09:11 1.49
2.43 35:55 22:14 09:09 09:10 3.92

9.7mi, 82:22, 2 MAY 06, Fort Bragg NC

50 Foot Wave, "Petal"

WX at 0700: 71 (22), DP 68 (20), BP 29.99 (1015), SW 6 pcdy RH 90%

Odometer 1: 302.3mi

Z4.

I really do think I am going out too fast and dying along the way. I need to be much more disciplined about starting slow next week. I don't have anything to really mark splits, and right now I'm more concerned just with finishing.

Either that, or the intensity of the speedwork is still a problem and I need to back off.

Any way I look at it, an 8:29 average even with breaks is not good. That, and with 300 miles, it's time to start looking at new shoes.

Splits
82:22 (8:29)

Samuel L. Muthafuckin' Jackson

This was a big winner with my coworkers in the 101st Imperial Airborne Division.

Why? Because you underestimate my power to decide not to jump to the low ground in front of you where I will be able to safely continue duelling, but to instead try to jump all the way over you and get my shit cut off!

Jump 69, Ste Mêre Eglise DZ, A/NT

Trey Peters, "America, Fuck Yeah"

Drop altitude 1500 feet AGL, time of drop 1039

KFBG 011455Z 26004KT 7SM BKN030 BKN250 28/20 A3010 RMK SLP189 58009
Conditions at: KFBG observed 1455 UTC 01 June 2006
Temperature: 28.0°C (82°F)
Dewpoint: 20.0°C (68°F) [RH = 62%]
Pressure (altimeter): 30.10 inches Hg (1019.4 mb)
[Sea-level pressure: 1018.9 mb]
Winds: from the W (260 degrees) at 5 MPH (4 knots; 2.1 m/s)
Visibility: 7 miles (11 km)
Ceiling: 3000 feet AGL
Clouds: broken clouds at 3000 feet AGL
broken clouds at 25000 feet AGL
Weather: no significant weather observed at this time

First jump in nine months. Were it not for the fact that fog covered both the drop zone and airfield, and that the anchor line cable had to be replaced literally right before I was supposed to get on the aircraft, it was a decent jump.

My hard requirement was to be back home by 1100. This, as you might guess, did not happen. To the credit of the flight crew's maintenance detachment, the aircraft was back in 25 minutes with a new anchor line cable. Amazing. The bird flew away at 1005 and I was boarding the plane at 1035.

This was the first and probably only jump I will ever do with the Advanced Combat Helmet. One of the items I was issued was the ACH, which sits a little higher, but is lighter, and fits infinitely better, than the (same old) PASGT ballistic helmet I've been wearing since completing the 82d Airborne Division's Jumpmaster Course in 1999. I sure do like the ACH, and given a choice, I'd rather jump an ACH rather than a ballistic helmet. I avoided major riser burns, although I did get a small ding on my right chin.

I forgot to count. Oops. One other item of note was that although I'm not a current jumpmaster, I did provide a copy of the Soft Loop Center Pull Modified Improved Reserve Parachute System sustained airborne training for today's jump. It sure did feel a little weird not being on the jumpmaster team for once today. This is, after all, the unit with which I faithfully pulled JM duties my first year at my soon-to-be-erstwhile duty assignment.

Landing was clean, chute recovery was clean, and return was clean. I guess, aside from the mechanical and meteorological problems, it was a good last jump. Last jump I'll be doing for a while, I think. I might end up in another airborne unit - in which case I'll work on getting beyond my current number. But until then, whenever I have to answer how many jumps I have - which is a pretty common question for a master rated parachutist, I figure 69 is always an easy number to rip out as a response.

2x2mi interval, 31 MAY 06, Fort Bragg NC

Saxon Shore, "Amber, Ember, Glow"

WX at 0600: 66 (19), DP 62 (17), BP 30.14 (1020), Calm mist, RH 87%

Odometer 1: 292.6mi

Z4.

I fucking hate speedwork. Four months of marathon prep has left me slower than usual, and I have no base of speed to work from.

I'm still trying to get up and going after last week's grind-a-thon. On the bright side, negative splits are never a bad thing, regardless of how slow they actually are.

I think I will be running this year's 10-miler slower than last year's...

Splits
First: 15:36
Second: 15:15

5.1mi, 44:26, 29 MAY 06, Fayetteville NC

The Chipmunks, "Witch Doctor"
Tommy Keene, "Drowning"
Tommy Keene, "You Won't Find Me"


WX at 0700: 64 (18), DP 62 (17), BP 30.14 (1020), Variable 2 mist, RH 93%

Odometer 1: 287.6mi

Z3 high.

Dead legs are still a problem after last week. This is not a good sign. Coupled with the high humidity, it was not a good recipe for speed. Later today I walked over most of the NC Zoo dragging a wagon of some 40-80 pounds. It was a good workout - I was completely smoked by the time I was done. I also had to take a short latrine break - so I was slowed by the need to prevent something spectacularly bad happening.

Splits
5.1 AGGRG SEGMT PERMI AVGPC DIST
1.5 12:42 12:42 08:28 08:31 1.49
2.1 32:14 19:32 09:18 08:48 3.66
1.5 44:26 12:12 08:08 08:38 5.15

10.8mi, 1:42:49, 26 MAY 06, Fort Bragg NC

Tommy Keene, "You Won't Find Me"
Tommy Keene, "Drowning"
Michael Kamen, intro credits to From The Earth To The Moon

WX at 0700: 68 (20), DP 64 (18), BP 29.83 (1010), SW 7 smoke; haze, RH 87%

Odometer 1: 282.5mi

Z3.

Dead legs, dead legs, dead legs. Intervals on Wednesday combined with Monday's hard run just killed me going uphill and in sand. This morning's increased temperature and humidity didn't help much either, but that's just a lame excuse.

It's not too much of an admission to say I might feel a tad overtrained. Going uphill I think I might've been going marginally faster than a walk, but not by much. I was fucking smoked.

Splits
1:42:49 = 102:49 (9:31 overall)

2x3mi intervals + 1.2mi, 24 MAY 06, Fort Bragg NC

Limp Bizkit and DMX, "Rollin'" (rap remix)

WX at 0600: 50 (10), DP 46 (8), BP 30.1 (1019), NNE 6 mostly cloudy, RH 86%

Odometer 1: 271.7mi

Z4.

Two iterations of 3-mile intervals. I found that I wasn't able to do much beyond hold 10-mile pace, and I think that's consistent with the bold shift in training that I did. Shifting to speedwork a month out from a race is not the preferred technique, but when I have no speed, there's not much else to go from. I'm lean, but slow - principally because of marathon work over the last four months.

Splits
23:02 first split
22:52 second split

The Ultimate Price of Freedom

I guess I should be thankful I returned home in one piece. My sometimes snippy transmittals from theater sometimes hid a deep-seated misgiving that I was ultimately writing orders that may be sending men and women to their deaths.

Today, I had my farewell lunch with the guys at my old workplace, at the US Army Special Operations Command (or USASOC as the abbreviation goes). My boss, a lieutenant colonel, had mentioned that the Army is a small place. That statement is very apropos when I think of the bizarre run-ins that I've had with people I never thought I'd see again.

So, it's with no small sadness that I found out that three people I had personally met and worked with had died in Iraq, all on the same day.

I had met MAJ Matt Worrell almost a decade ago as he and I were lieutenants in the same cavalry squadron at Fort Hood, TX. Although I didn't spend much time around the aviation troops (the ground troops were geographically separated by a lengthy drive to Robert Gray Army Air Field), I worked with Matt very briefly as he was coming to the squadron operations section about the time as I was leaving to be the executive officer of Troop A. Matt was a capable officer and friendly, upbeat guy who was humble without being self-effacing, not something I normally associate with the air cavalry. Matt died 14 May in Yusufiyah, just south of Baghdad, when his AH-6 Little Bird was shot down.

CW4 John Engeman had worked for me when I was running a crew-served weapons training site at Fort Bragg for the 3d Battalion (Light), 116th Infantry. He was an amazingly down-to-earth maintenance warrant officer coming out of Germany and was slotted in the unit to advise a National Guard tank battalion. He would not advise that unit, as they were deployed, and ended up going to Iraq to fill a Special Police Transition Team. I worked day in and out with John for almost a month and a half on that mission., and remember him as willing to do whatever was necessary to get the job done, no matter how unpleasant. This is kind of unusual, as it entailed a lot of manual labor that I thought was incongruous for a very senior warrant officer. It seems so damn unfair that someone who was as close to retirement and life beyond the Army never got a chance to see it. John's vehicle was destroyed by an IED in Baghdad.

I did not get much of a chance to get to know MSG Robert West as I was outprocessing the 1st Battalion, 312th Regiment enroute to USASOC. I do remember one particular incident, where Charles Fennell, the battalion NCOIC and a fellow veteran of the 82d Airborne Division, had me stand with only the right side of my battle dress visible to MSG West. What the viewer can only see is rank and name. He couldn't see my senior parachutist badge or my armor brass on my left collar. MSG West thought I looked like an infantryman as I was wearing jungle boots, lightweight battle dress, and had a clean high and tight haircut. MSG West was a tanker by specialty - in theory of the same vein as me - but I haven't been on a tank by duty requirement in almost exactly a decade. MSG West died in the same IED strike with John Engeman.

All recollections aside - the sacrifices, sometimes ultimate, of servicemen and servicewomen who are risking their lives in this time of war, warrant some legitimate collective memory of their sacrifice. It strikes me as perfidious injustice that I have to turn to page 7 of the Fayetteville newspaper - a paper serving a city whose adjacent military bases (Fort Bragg and Pope AFB) have had troops continuously deployed to combat since 2001 or been witness to units springboarding from both of those installations to enter theater - for news on the war in Iraq. In the meantime, the results of some fucking show called American Idol occupy front page copy.

Most of the soldiers, sailors, airmen, and marines entering the theater of war come back home. These three, though, did not, and the world is worse for their passing.

Rest in peace.

3.8mi, 38:00, 23 MAY 06, Fayetteville NC

Bob Mould, "Paralyzed"

WX at 0600: 53 (12), DP 50 (10), BP 30.07 (1018), N 3 mostly cloudy, RH 87%

Odometer 1: 264.5mi

Z1.

I was so tired after yesterday that anything more than some wogging would have been unwise at best, stupid at worst.

Yesterday really did take that much out of me - not just in energy but also in terms of how my knees feel. This is not a good harbinger of things to come for a race in about 2 weeks.

Splits
LEG AGGRG SEGMT PERMI AVGPC DIST
1.5 15:00 15:00 10:00 10:04 1.49
2.3 38:00 23:00 10:00 10:06 3.76

7.5mi, time indeterminate, 22 MAY 06, Fort Bragg NC

Rush, "The Analog Kid"
Rush, "Bravado"

WX at 0700: 62 (17), DP 51 (11), BP 29.99 (1015), N 3 pcdy, RH 67%

Odometer 1: 268.3mi

Z4.

Easy run. Ha. I went out far too fast and it turned into 7.5 miles of suck. I spent the rest of the day trying to get my energy back - unsuccessfully.

Splits
Forgot to start, so time indeterminate.

11.6mi, 96:18, 19 MAY 06, Fort Bragg NC

50 Foot Wave, "
"Blood on the Risers" (traditional song of the 82d Airborne Division, and no, I was never made to memorize it, at Airborne School, Jumpmaster School, or in my three years spent in the 82d Airborne, thankfully...)

WX at 0600: 51 (11), DP 44 (7), BP 29.75 (1007), W 8 clear RH 77%
WX at 0700: 53 (12), DP 53 (12), BP 29.77 (1008), WSW 8 clear RH 100%
WX at 0800: 57 (14), DP 46 (8), BP 29.79 (1008), WSW 10 clear, RH 67%

Odometer 1: 260.7mi

Z4.

Long hard distance left my legs burning for the rest of the day. I was actually taking it easy on the return leg as the person who I had reeled in was wearing a Garmin Forerunner and I was cribbing off her readings. We crossed the 10-mile mark at around 82 minutes, so that's not so bad. I must have moved out accordingly at the end to finish at 8:18 overall.

Splits
96:18 (8:18/mi average pace)

no time recorded, 8x800m repeats, 17 MAY 06, Fort Bragg NC

Megadeth, Theme from Duke Nukem 3-D
Rush, "Bravado"

WX at 0700: 51 (11), DP 50 (10), BP 29.74 (1007), NNE 1 mostly clear, RH 96%

Odometer 1: 249.1mi

Z4 high.

First speedwork since Carlisle Barracks. After four months of LSD, speed hurts. It was more important to work in relative effort expended.

Splits
None recorded - they would've been too depressing.

3.8mi, 34:52

Bob Mould, "Paralyzed"

WX at 0700: 51 (11), DP 46 (8), BP 29.82 (1009), NW 8 clear, RH 81%

Odometer 1: 243.1mi

Z1-2.

Easy run after today's not-easy run. Negative splits are consistent with the kind of run I was wanting to do - which was, incidentally, about marathon pace.

I can't believe the great weather we're having - it doesn't make much sense for this time of the year, but I never look a gift horse in the mouth.

Splits
LEG AGGRG SEGMT PERMI AVGPC DIST
1.5 14:16 14:16 09:31 09:34 1.49
2.3 34:52 20:36 08:57 09:16 3.76

7.2mi, 68:36

50 Foot Wave, "Petal"

WX at 0700: 51 (11), DP 51 (11), BP 29.88 (1011), SSE 3 mist, RH 100%

Odometer 1: 239.3mi

Z3 high.

Supposedly not a hard day. Hah! Running on loose sand up and down hills is never easy. Tomorrow I must go easy, not more than five. Wednesday entails speedwork. I worked a lot harder than I probably should have - but I need to condition my body to running hard again rather than just LSD.

Splits
none.

7.6mi, 60:11

The Corrs, "Angel"
Rush, "Bravado"
Michael Kamen, end credits to From The Earth To The Moon
Michael Kamen, intro credits to From The Earth To The Moon

WX at 0700: 50 (10), DP 48 (9), BP 29.75 (1007) Calm, RH 93%

Odometer 1: 232.1mi

Z3-Z4.
Resting heart rate before start = no reading.

First run back at home after returning. I was up early yesterday but my window of opportunity closed by the time I was physically ready to go out and run.

Fast start, probably too fast, but a surprisingly solid finish. It's been a while since my legs worked that hard, though. All those months of running Z2-Z3 effort has made me lazy.

Splits
7.62 AGGRG SEGMT PERMI AVGPC DIST
1.5 11:22 11:22 07:35 07:38 1.49
2.1 28:23 17:01 08:06 07:45 3.66
1.5 40:25 12:02 08:01 07:51 5.15
2.5 60:11 19:46 07:54 07:54 7.62

I have returned (and the statuses of my resolutions)

And now that I'm back at home, a couple of priorities for the blog:
1 - retroactively upload my training log from the deployment COMPLETE
2 - post my notes back home from while I was there ON INDEFINITE HOLD - AVAILABLE ON REQUEST
3 - figure out what else to do while I de-jetlag START PACKING FOR IMPENDING MOVE TO FORT LEAVENWORTH...

5.24mi, time, 6 MAY 06, COB Speicher IZ

Rush, “The Analog Kid”
Rush, “Cold Fire”
Rush, “Bravado”

WX at 0700: 70, DP 61, BP 29.95, 12G19@040 clear

Odometer 4: 452.6mi

Z2.

Today marked my last run in Southwest Asia for a while. At least for a year, for sure. There was no real wistfulness as I really hadn’t been counting down days, as many people do. I’m not sure why – but most of my thoughts were ones of disconnection. There was a lot of cognitive dissonance to work continuing to grind on and I was suddenly becoming unplugged from the whole process. But I am done. And I’m fine with that.

My legs are still very, very tired. This is to be expected, as I did run, albeit unintentionally, an ultramarathon a week ago.

After I leave theater, I will post the contents of this file to RBOLP as it chronicles my training. (COMPLETE!) That should be a fun, somewhat laborious process. (And it was.) Yay.

SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead Gym
0.38 03:30 03:30 09:13 09:13 0.38 Hardball
0.87 11:57 08:27 09:43 09:34 1.25 101 Hwy
1.39 25:26 13:29 09:42 09:38 2.64 Perimeter
1.39 38:39 13:13 09:31 09:35 4.03 Back to Drag
0.35 42:04 03:25 09:46 09:36 4.38 Drag to Gym
0.51 47:12 05:08 10:04 09:39 4.89 Gym to Dirtball
0.38 50:40 03:28 09:07 09:37 5.27 Start

3.87mi, time, 5 MAY 06, COB Speicher IZ

Rush, “Bravado”

WX at 0800: 70, DP 66, BP 29.94, 4@variable rain

Odometer 4: 447.4mi

Z2 high.

I wanted to try to run a lot slower than I wanted to yesterday. I think I was successful, although I certainly didn’t count on a driving rain storm, of all things, in Iraq in May.

3.0mi, time, 4 MAY 06, COB Speicher IZ

No recollection of what was in the iThink this morning.

WX at 0800: no recording

Odometer 4: 443.5mi

Z2.

This was my first run back and I was still somewhat tired. Was running with my replacement and my usual running partner. My replacement in theater has poor sense of pace, and so was ping-ponging most of the way. 10 minute abs today, which added to slowing the pace down.

28.8mi, 4:24:00, 29 APR 06, COB Speicher IZ

Limp Bizkit and DMX, “Rollin” (remix)
Rush, “Cold Fire”
Tommy Keene, “Drowning”
Silverstein, “Defend You”
50 Foot Wave, “Hot Pink, Distorted”
50 Foot Wave, “Petal”


WX at 0600: 66, DP 45, BP 29.88, 4@290 overcast
WX at 0700: 70, DP 43, BP 29.86, 10G13@340 overcast
WX at 0800: 70, DP 45, BP 29.85, 8G15@010 broken clouds
WX at 0900: 72, DP 45, BP 29.87, 6@variable broken clouds
WX at 1000: 75, DP 45, BP 29.87, 9@080 broken clouds

Odometer 1: 224.5mi

Z3-Z4.

Like any other race on this fucking compound, the race distance is wrong. I was disappointed – but not very surprised. I have no idea what the fuck the race director decided to use as a measuring device but I suspect it was a vehicle with a very inaccurate odometer. I don’t think it’s an overstatement when I describe the race administration in some ways as “like a can of spilled fuck.” (thank you, Division G3!) I realized something was wrong as I was hitting mile stops and I was supposedly running 10-minute miles, which I’m pretty sure wasn’t the case.

The splits I took were so fucking inconsistent that they were just about worthless. 4:24:00 for 28.8 miles, though, was about a 9:10 mile. For running 2.6 miles more than I intended to, I think that’s not so bad. I’m not sure if I’d have made my goal of a 4-hour marathon, but I guess if I hadn’t had to take a dump near the end of the first turnaround.

Like a can of spilled fuck. Sigh.

2.0mi, 19:11, 28 APR 06, COB Speicher IZ

Rush, “Bravado”

WX at 0700: 57, DP 45, BP 29.90, 4@variable clear

Odometer 4: 440.5mi

Z2.

It didn’t matter what I ran, so long as I ran two. And I did. And tomorrow I run the marathon. When it’s time to go, it’s time to go.

SGMT AGGRG SEGMT PERMI AVGPC DIST Sluggitude Run
1.00 09:27 09:27 09:27 09:27 1.00 to speed bump
1.00 19:11 09:44 09:44 09:35 2.00 back to start

3.5mi, 30:14, 25 APR 06, COB Speicher IZ

Rush, “Cold Fire”

WX at 0800: 61, DP 52, BP 29.66, 3@290 clear

Odometer 4: 438.5mi

Z2 high.

Today was intended to be 3. Oops. Today was too far. No big deal. My running partner was somewhat inconsistent so I exercised the iron hand of pace. My replacement here in theater wanted to jackrabbit the finish. No, no, no. I ran controlled pace going back. We were starting to accelerate – but not so much that it got stupid.

SGMT AGGRG SEGMT PERMI AVGPC DIST Not Quite Hammerhead
0.38 03:07 03:07 08:12 08:12 0.38 Hardball
0.87 10:29 07:22 08:28 08:23 1.25 101 Hwy
0.50 14:51 04:22 08:44 08:29 1.75 MP Turnaround
0.50 19:24 04:33 09:06 08:37 2.25 Main Drag
0.87 27:10 07:46 08:56 08:42 3.12 Dirtball
0.38 30:14 03:04 08:04 08:38 3.50 Start

3.9mi, 36:03, 23 APR 06, COB Speicher IZ

I honestly don’t remember what was in the iThink this morning.

WX at 0800: 64, DP 54, 29.89, 3@220 haze overcast

Odometer 4: 433.0mi

Z2.

I didn’t think I was going as slow as I was. Today was wogging without the intent of wogging. Maybe that was by design.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run
1.10 10:22 10:22 09:25 09:25 1.10 Short Air Assault to split
1.67 25:47 15:25 09:14 09:18 2.77 Around Crackhouses
1.10 36:03 10:16 09:20 09:19 3.87 Split to short Air Assault

3.8mi, 37:15, 21 APR 06, COB Speicher IZ

50 Foot Wave, “Hot Pink, Distorted”

WX at 0800: 72, DP 61, BP 29.89 2@variable haze

Odometer 4: 429.1mi

Z2.

I just could not get it going today and consequently, today was a day of some draggitude. Fortunately, today didn’t have to be that hard. It’s getting warmer. Tomorrow = nothing but eat.

SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead Gym
1.23 12:09 08:59 07:18 09:53 1.23 101 Hwy
0.69 18:22 06:13 09:01 09:34 1.92 Perimeter
0.61 24:59 06:37 10:51 09:52 2.53 Back to Drag
0.35 28:27 03:28 09:54 09:53 2.88 Drag to Gym
0.51 33:47 05:20 10:27 09:58 3.39 Gym to Dirtball
0.38 37:15 03:28 09:07 09:53 3.77 Start

5.24mi, 48:22, 20 APR 06 , COB Speicher IZ

Tommy Keene, “Drowning”

WX at 0700: 63, DP 59, BP 30.00, 3@270 mist

Odometer 1: 195.7mi

Z2.

No great pressures to run fast today. So I just ran, although not quite so slow as to be wogging. There is temptation to go faster than I probably should – and consequently, I will remain steadfast in training easy. I like this taper – I just have to do it.

SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:20 03:20 08:46 08:46 0.38 Hardball
0.87 11:23 08:03 09:15 09:06 1.25 101 Hwy
1.39 23:59 12:36 09:04 09:05 2.64 Hammerhead
1.39 36:38 12:39 09:06 09:05 4.03 Main Drag
0.87 44:50 08:12 09:26 09:09 4.90 Dirtball
0.38 48:22 03:32 09:18 09:10 5.28 Start

4.0mi, 36:38, 19 APR 06, COB Speicher IZ

Midnight Oil, “Forgotten Years”

WX at 0800: 63, DP 61, BP 30.00, 3@260 mist and an assload of standing water

Odometer 4: 425.3mi

Z2 high-Z3.

Today was a good example of shitty pacing at work. My running partner takes some time to settle and isn’t the most consistent runner – he’s good to run with, but he can be inconsistent at times. I’m pretty settled in my current level of effort for pace, but that’s learned from hard experience doing the LSD runs in the last few weeks.

Today was my penultimate ab workout. Friday will be my last.

SGMT AGGRG SEGMT PERMI AVGPC DIST Not-Hammerhead Gym
0.38 03:10 03:10 08:20 08:20 0.38 Hardball
0.87 11:00 07:50 09:00 08:48 1.25 101 Hwy
0.77 18:04 07:04 09:11 08:57 2.02 Turnaround
0.77 24:59 06:55 08:59 08:57 2.79 Back to Drag
0.35 28:03 03:04 08:46 08:56 3.14 Drag to Gym
0.52 33:11 05:08 09:52 09:04 3.66 Gym to Dirtball
0.38 36:38 03:27 09:05 09:04 4.04 Start

8.4mi, 74:24, 17 APR 06 , COB Speicher IZ

No recollection of what was in the iThink this morning.

WX at 0800: 72, DP 55, BP 29.65, 7G15@110 widespread dust/haze

Odometer 1: 190.4mi

Z3.

Today was a difficult day insofar as getting tagged last night at midnight for a fucking science project. I was up until about 3am and woke back up at 6:30 to get my run in. It was therapeutic but I’m fucking tired. I’m not that concerned about the time involved as the weather outside was a tad hostile. There was a dust storm of such intensity that I was reminded of some of the sets of The Martian Chronicles (meaning the miniseries that aired on NBC in the late 1970s). Blowing orange dust. At least it wasn’t too hot as the particulate dust in the air led to a lot of unintentional shade. If that’s conditions for the marathon, I think I can live with that, in all honesty. But I’m still tired.

SGMT AGGRG SEGMT PERMI AVGPC DIST Pax Terminal Detour
0.38 03:18 03:18 08:41 08:41 0.38 Hardball
0.87 11:13 07:55 09:06 08:58 1.25 Lifeliner
1.36 23:34 12:21 09:05 09:02 2.61 101 to Pax Turnoff
1.59 37:59 14:25 09:04 09:03 4.20 End of Pax Turnoff
1.58 52:08 14:09 08:57 09:01 5.78 Thunder to 101
1.35 603:52 11:44 08:41 08:57 7.13 101 Hwy to Lifeliner
0.87 71:18 07:26 08:33 08:55 8.00 Dirtball
0.38 74:24 03:06 08:09 08:53 8.38 Start

3.9mi, 35:23, 16 APR 06, COB Speicher IZ

Cruiserweight, “Goodbye Daily Sadness”
Saxon Shore, “Amber, Ember, Glow”

WX at 0800: 77, DP 52, BP 29.71, 11@60 haze pcdy

Odometer 4: 425.2mi

Z3.

If I hadn’t been steadfast in gaming my plan, I never would have gotten out of bed. I just didn’t want to wake up. I need to be conscientious about not pigging out as I ramp down for the marathon. Today sucked. Tomorrow might be an improvement.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run
1.10 10:10 10:10 09:15 09:15 1.10 Short Air Assault to split
1.67 25:16 15:06 09:03 09:07 2.77 Around Crackhouses
1.10 35:23 10:07 09:12 09:09 3.87 Split to short Air Assault

4.4mi, 39:09, 14 APR 06, COB Speicher IZ

The Bats, “Straight Image”
The Connells, “Fun & Games”

WX at 0800: 66, DP 46, BP 29.95, 3@300 clear

Odometer 4: 421.3mi

Z2 high.

Today was supposed to be an easy run, and I think that was mostly the case. I forgot to take the split at the last hack, so I combined a slightly longer split. As has been the case, I ran mostly negative splits. This is fine. An average pace of 8:53 on an easy day is fine. Man, I’m tired, though. Nothing but eat tomorrow.

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
1.67 24:46 14:43 08:49 08:56 2.77 Around Crackhouses
1.64 39:09 14:23 08:46 08:53 4.41 Split to short Air Assault

5.28mi, 45:33, 13 APR 06, COB Speicher IZ

Rush, “Countdown”
50 Foot Wave, “Hot Pink, Distorted”
Bob Mould, “Paralyzed”

WX at 0800: 63, DP 54, BP 29.90, 3@340 clear
WX at 0900: 72, DP 54, BP 29.92, 1@variable haze

Odometer 1: 182.0mi

Z3.

Today was a great day, if a bit slow at places. It’s also my 34th birthday. Ha. This run, thus, was a small birthday gift to me. When I’m able to cruise at 8:15 pace without breathing hard, this is a good sign.

I realized once again that I need to more rigorously vet my measurements to make sure that what I measure is, well, accurate. I am not industrious enough to check the other legs in my prior runs...and in any event, it doesn’t make so much of a difference that I need to do something about it.

On the other hand, today marked the powerful influence of memory. My dog Thor died, of old age, almost a year ago – on 23 Apr 05, and for whatever reason, I thought of him. I didn’t really have a pet growing up. My sister had a dog, who ran away, much to her sorrow, about 8 years after we had gotten him. Today’s run marked the sharp memory of going on a run once and having Thor join me for the run. Last night I was reminded of Thor and his littermate Diana, who we had euthanized some two years prior for a slipped disk. I don’t know why. There is acceptance – but there is still grief. I’m not sure why.

SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:08 03:08 08:15 08:15 0.38 Hardball
0.87 10:55 07:47 08:57 08:44 1.25 101 Hwy
1.39 23:06 12:11 08:46 08:45 2.64 Hammerhead
1.39 34:56 11:50 08:31 08:40 4.03 Main Drag
0.87 42:28 07:32 08:40 08:40 4.90 Dirtball
0.38 45:33 03:05 08:07 08:38 5.28 Start

4.4mi, 39:06, 12 APR 06, COB Speicher IZ

Rush, “Countdown”

WX at 0800: 68, DP 54, BP 29.85, 7@270 light rain overcast

Odometer 4: 416.9mi

Z2 start, Z3 finish.

The beginning of this run was not that pleasant. After about the first 20 minutes, things loosened up and it was a much better run. The dilemma of training is one of relative effort in terms of heart rate or how my legs feel. My legs were tired but my endurance felt fine. In that sense, I decided to go on relative heartrate or perceived level of effort.

Today’s song was cued by today being the 25th anniversary of the launch of the Space Shuttle Columbia. “Countdown” is actually not a half bad song. I was in the third grade when Columbia launched, with most of the Lower School grades 3-5 sitting around a 19” TV set with dials. It didn’t even have a varactor tuner, to give an idea of how long ago it was. Man, do I feel old.

Today might well be one of the last times I see rain – I certainly didn’t expect to see it in mid-April, of all things.

SGMT AGGRG SEGMT PERMI AVGPC DIST Slug Run Buttonbook
1.10 10:17 10:17 09:21 09:21 1.10 Short Air Assault to split
1.67 24:55 14:38 08:46 09:00 2.77 Around Crackhouses
1.10 34:34 09:39 08:46 08:56 3.87 Split to short Air Assault
0.54 39:06 04:32 08:24 08:52 4.41 Corner and back

11.9mi, 1:45:11, 10 APR 06, COB Speicher IZ

Limp Bizkit and DMX, “Rollin” (remix)
Rush, “Cold Fire”
50 Foot Wave, “Hot Pink, Distorted”

WX at 0700: 59, DP 45, BP 29.97, 1@50 clear
WX at 0800: 63, DP 43, BP 29.99, 3@variable haze
WX at 0900: 68, DP 45, BP 30.00, 3@variable haze

Odometer 1: 176.7mi

Z3.

Today was an exercise in seeing just how fast I could go at what I considered race pace. I ran this one alone, which I think was important. It was a key piece to not being tied to someone else’s pace, and I think it paid off. For the most part, I think the reduced times on the HOD (Highway-O-Death) legs (specifically HOD to CSD/PX) was attributable to being tired (and not starting glycogen regenesis yet) as well as having to come off the road to avoid getting hit by oncoming traffic. Apart from that, the stretches where there was no traffic was promising as I didn’t have to switch to gravel to pavement continuously.

Afterwards I was so tired that I got back in bed and went to sleep. That’s an indicator...

SGMT AGGRGTE SEGMT PERMI AVGPC DIST almost 12 miles
0.38 0:03:06 03:06 08:09 08:09 0.38 Dirtball
0.30 0:05:40 02:34 08:33 08:20 0.68 x at Strike
0.87 0:13:22 07:42 08:51 08:37 1.55 thru rotary to HOD
0.30 0:16:06 02:44 09:07 08:42 1.85 x at HOD
1.31 0:27:52 11:46 08:59 08:49 3.16 HOD to Pax Turnoff
1.36 0:39:17 11:25 08:24 08:41 4.52 HOD to Corner
0.77 0:45:45 06:28 08:24 08:39 5.29 LSA South
1.01 0:54:23 08:38 08:33 08:38 6.30 Bunker
1.01 1:03:12 08:49 08:44 08:39 7.31 LSA South
0.77 1:09:37 06:25 08:20 08:37 8.08 Corner
1.36 1:20:55 11:18 08:19 08:34 9.44 HOD to Pax Turnoff
1.31 1:32:42 11:47 09:00 08:37 10.75 HOD to CSD/PX
0.30 1:35:22 02:40 08:53 08:38 11.05 x at HOD
0.87 1:42:48 07:26 08:33 08:51 11.62 HOD to Strike
0.27 1:45:11 02:23 08:50 08:51 11.89 Strike to Back Start

3.77mi, 33:17, 9 APR 06, COB Speicher IZ

Letters to Cleo, “Go”
Rush, “Bravado”

WX at 0700: 59, DP 48, BP 30.01, calm clear

Odometer 4: 412.5mi

Z2-Z3.

This was intended to be a tempo run and it wasn’t. I was disappointed. Tomorrow it’s 12 and I intend to run at pace – to the point where I’ve computed relative pace and will hold fast to target.

Later today marked some wall ball, as I’m determined to get some quality time in with the lacrosse stick now that I have concrete walls around the place where I work.

SGMT AGGRG SEGMT PERMI AVGPC DIST Not Hammered Gym
0.38 03:10 03:10 08:20 08:20 0.38 Hardball
0.85 10:55 07:45 09:07 08:53 1.23 101 Hwy
0.69 17:13 06:18 09:08 08:58 1.92 Perimeter
0.61 22:42 05:29 08:59 08:58 2.53 Back to Drag
0.35 25:50 03:08 08:57 08:58 2.88 Drag to Gym
0.51 30:11 04:21 08:32 08:54 3.39 Gym to Dirtball
0.38 33:17 03:06 08:09 08:50 3.77 Start

5.24mi, 47:33, 7 APR 06, COB Speicher IZ

Blur, “Woo Hoo”
Hilary Duff, “Wake Up”

WX at 0800: 50 DP 46, BP 29.97, 8@270

Odometer 1: 164.8mi

Z2 high.

Also a fairly easy run, although it seemed like it was a little faster than it actually was. Today was supposed to be a controlled pace run, and for the most part, it was. It also entailed some ab work at the gym, hence the abbreviated split.

SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead + Gym
0.38 03:13 03:13 08:28 08:28 0.38 Hardball
0.85 11:15 08:02 09:27 09:09 1.23 101 Hwy
1.39 23:42 12:27 08:57 09:03 2.62 Hammerhead
1.39 36:07 12:25 08:56 09:00 4.01 Main Drag
0.35 39:27 03:20 09:31 09:03 4.36 Gym
0.51 44:09 04:42 09:13 09:05 4.86 Dirtball
0.38 47:33 03:24 08:57 09:04 5.24 Start

5.80mi, 51:04, 6 APR 06, COB Speicher IZ

The Corrs, “Angel”
50 Foot Wave, “Petal”
50 Foot Wave, “Hot Pink, Distorted”

WX at 0700: 61, DP 50, BP 29.96, 6@variable haze overcast

Odometer 4: 408.8mi

Z3 steady state.

Today was intended to be a tempo run. It was, but it was a fairly hard run for my running partner. Myself, I had a problem settling on a particular song. I was kind of pleasantly surprised to settle on a song by 50 Foot Wave, of all things, on a tempo run. I’m starting to assemble the songs I want to try to commit to memory before the marathon on 29 April.

Some stick work with left and right hand, left hand mostly, playing wall ball. I’m finding that I really do like the STX Octane I bought off eBay, in spite of a small crack in the head. It’s a great head to throw with, and after looking at the difference between a C405 shaft and a AL6000 shaft, there really is a difference. The AL6000 is admittedly lighter – but much less sturdy than the C405 shaft.

SGMT AGGRG SEGMT PERMI AVGPC DIST Crackhouses
0.38 03:13 03:13 08:28 08:28 0.38 Hardball to Bastogne
0.29 05:50 02:37 09:01 08:42 0.67 to Barricade Rd
1.39 18:48 12:58 09:20 09:08 2.06 Crackhouse Y-split
1.66 33:20 14:32 08:45 08:58 3.72 Around Crackhouses
1.40 45:31 12:11 08:42 08:53 5.12 Back to Intersection
0.30 48:03 02:32 08:27 08:52 5.42 Dirtball
0.38 51:04 03:01 07:56 08:48 5.80 Start

5.24mi, 49:12, 5 APR 06, COB Speicher IZ

The Corrs, “Angel”
U2, “The Unforgettable Fire”
The Juliana Theory, “Do You Believe Me”
mewithoutyou, “January 1979”
R.E.M., “Driver 8”
R.E.M., “West of the Fields”

WX at 0800: 64, DP 45, BP 29.80, 10@130 haze (an hour later it became 8G19@140)

Odometer 1: 159.5mi

Z2 recovery.

Today just sucked. I didn’t want to run, I didn’t want to go anywhere, I just wanted to sleep in. But I needed this recovery run or else. It’s rough when the best I can eke out at recovery pace is a 9:23mpm aggregate. To add insult to injury, I was unable to settle on any running mantra until my last one. Maybe tomorrow will be easier.

SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:26 03:26 09:02 09:02 0.38 Hardball
0.85 11:39 08:13 09:40 09:28 1.23 101 Hwy
1.39 24:43 13:04 09:24 09:26 2.62 Hammerhead
1.39 37:42 12:59 09:20 09:24 4.01 Main Drag
0.85 45:50 08:08 09:34 09:26 4.86 Dirtball
0.38 49:12 03:22 08:52 09:23 5.24 Start

20.16mi, 2:57:05, 3 APR 06, COB Speicher IZ

Blur, “Woo Hoo”
Hilary Duff, “Wake Up”
Megadeth, cover of Duke Nukem theme
Ludwig van Beethoven, Symphony No. 3, Scherzo-Vivace
50 Foot Wave, “Hot Pink, Distorted”

WX at 0600: 55, DP 54, BP 29.73, 4@variable overcast
WX at 0700: 57, DP 54, BP 29.75, 5@variable overcast
WX at 0800: 57, DP 54, BP 29.77, 6@variable overcast
WX at 0900: 59, DP 54, BP 29.78, 10@150 overcast
WX at 1000: 61, DP 54, BP 29.80, 14G21@180 overcast

Odometer 1: 154.3mi

Z2 start, Z3 finish.

Actually faster than my last one! I was surprised in some ways running what I did, as I started to noticeably speed up. I ran a negative split on my second half, as the AVGPC column would indicate. Still, at that pace, I would have to hoof it to finish in under 4 hours. And I want to finish the marathon in under four hours. That means I will have to run my first half faster than 9mpm...which I won’t be constrained by having a running partner. I’ll be running my own pace for myself.

SGMT AGGRGTE SEGMT PERMI AVGPC DIST 20 miles in four legs
1.10 0:10:16 10:16 09:20 09:20 1.10 Short Air Assault to split
1.67 0:25:17 15:01 09:00 09:08 2.77 Around Crackhouses
1.39 0:38:07 12:50 09:14 09:10 4.16 Back to Intersection
0.30 0:40:48 02:41 08:57 09:09 4.46 Dirtball
0.38 0:44:05 03:17 08:38 09:06 4.84 Front of CHUs
0.38 0:47:27 03:22 08:52 09:05 5.22 Hardball
0.87 0:55:21 07:54 09:05 09:05 6.09 101 Hwy
1.39 1:07:30 12:09 08:44 09:01 7.48 Hammerhead
1.39 1:19:56 12:26 08:57 09:01 8.87 Main Drag
0.85 1:27:32 07:36 08:56 09:00 9.72 Dirtball
0.38 1:30:40 03:08 08:15 08:59 10.10 Start
0.38 1:33:55 03:15 08:33 08:58 10.48 DFAC Drag
0.87 1:41:29 07:34 08:42 08:56 11.35 Hwy-o-Death
1.36 1:53:49 12:20 09:04 08:57 12.71 Pax Turnoff
1.36 2:05:14 11:25 08:24 08:54 14.07 Hwy-o-Death
0.87 2:12:32 07:18 08:23 08:52 14.94 Dirtball
0.38 2:15:33 03:01 07:56 08:51 15.32 Start
0.38 2:18:47 03:14 08:31 08:50 15.70 Hardball to Bastogne
0.30 2:21:14 02:27 08:10 08:50 16.00 to Barricade Rd
1.39 2:33:15 12:01 08:39 08:49 17.39 Crackhouse Y-split
1.67 2:47:17 14:02 08:24 08:47 19.06 Around Crackhouses
1.10 2:57:05 09:48 08:55 08:47 20.16 Short Air Assault

5:24mi, 46:02, 2 APR 06, COB Speicher IZ

Rush, “The Trees”

WX at 0700: 64, DP 48, BP 29.77, 8G12@200 overcast

Odometer 4: 403.0mi

Z2 high.

Easy, controlled run. Today was a good run for disciplined level of effort, and while I had to resist the urge to go faster, in spite of my running partner’s desire to speed up near the end.

Today also marked 10 minute ab work...and I was glad I had today’s iThink mantra locked in my head as I was subjected to all sorts of fucking horrible rap music. I was never so glad to hear the CD player transition to the Mighty Mighty Bosstones as we were about to leave the gym.

SGMT AGGRG SEGMT PERMI AVGPC DIST Hammerhead
0.38 03:25 03:25 08:59 08:59 0.38 Hardball
0.85 11:23 07:58 09:22 09:15 1.23 101 Hwy
1.39 23:36 12:13 08:47 09:00 2.62 Hammerhead
1.39 35:31 11:55 08:34 08:51 4.01 Main Drag
0.85 43:00 07:29 08:48 08:51 4.86 Dirtball
0.38 46:02 03:02 07:59 08:47 5.24 Start