6.8mi, 61:10, 10 SEP 06, Fort Leavenworth KS

The Reputation, "Let It Rest"
Jakaranda, "Never Let You Go" (the Lindsay Lohan Parent Trap was on last night on Disney Channel on the Glass Tit)
The Smiths, "There Is A Light That Never Goes Out"

WX at 0800: 66.0 (18.9), DP 62.1 (16.7), BP 29.98 (1015), E 10 mist, RH 87%

Odometer 2: 148.2mi

Z3.

Slow and painful eventually transitioned to more relaxed. I was frankly surprised after two days of NOTHING the level of effort it took to get running again. Especially after doing nothing but eating during those two days. The last run probably didn't help by itself; running full tilt rarely does much when it's less than 3 miles.

It was almost to the point where I'd probably have chickened out otherwise.

Still, it's never a bad thing to run negative splits on a moderate effort day.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:33 02:33 09:29 09:29 0.27
2.09 21:35 19:02 09:06 09:09 2.36
2.09 40:24 18:49 09:00 09:05 4.45
2.09 58:49 18:25 08:49 09:00 6.54
0.27 61:10 02:21 08:42 08:59 6.81

2.6mi, 20:57, 7 SEP 06, Fort Leavenworth KS

Corrosion of Conformity, "What(?)"
Corrosion of Conformity, "Negative Outlook"

WX at 0700: 63.0 (17.2), DP 52.0 (11.1), BP 30.07 (1018), Calm heavy fog, RH 67%

Odometer 1: 401.2mi

Z3-4.

I still had homework to do, but I wasn't going to turn this into a Do Nothing But Eat day. If I didn't run, that's what would've happened.

Today was pleasantly fast. Of course, the need to get back in time to get ready to go to class was also a factor.

This is what happens when you start at 6:50am with a class time of 8:30am. The weather was also a good factor as well.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.91 07:03 07:03 07:43 07:43 0.91
1.45 18:53 11:50 08:11 08:00 2.36
0.27 20:57 02:04 07:39 07:58 2.63

4.0mi, 31:50 6 SEP 06, Fort Leavenworth KS

Smoosh, "She's Right"

WX at 0600: 60.1 (15.6), DP 54.0 (12.2), BP 30.17 (1021), WNW 6, RH 80%

Odometer 1: 398.6mi

Z2-3.

This wasn't really a recovery run, but it didn't really need to be it either. This was marked by what felt like inconsistent pacing, but I think that's more a function of hills throughout the course.

The good thing about meeting someone to go run in the mornings is that the desire not to stand someone up almost always trumps sleeping in. If I didn't have to meet with someone for this morning's run, I definitely would've slept in.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.83 07:23 07:23 08:53 08:53 0.83
0.73 13:33 06:10 08:25 08:40 1.56
1.00 22:11 08:38 08:41 08:40 2.56
0.83 29:39 07:28 08:59 08:45 3.39
0.60 31:50 02:11 03:38 07:59 3.99

6.0mi, 52:55, 5 SEP 06, Fort Leavenworth KS

Michael Manring, "Homeward"

WX at 0600: 55.9 (13.3), DP 53.1 (11.7), BP 30.19 (1022), WNW 8 clear, RH 90%

Odometer 2: 141.4mi

Z3

Today would've been great weather for a PR. Too bad my legs weren't going to deliver. Today marked the best running weather yet since my arrival. It sure doesn't feel like the beginning of September given temperatures like this. It feels like the beginning of November the way it's going.

While the Teardrop of Suck is always a humorlessly painful run, today wasn't a particularly bad run. On the other hand, it wasn't particularly a stellar one either. On the other hand, I'm just glad I can hold the comparative paces that I do, particularly given what I was running beforehand. Then again, the weather was a lot hotter then too.

Today's run was a particularly reflective one. I was going to figure out some of the logic for one of my graduation requirements for SAMS, a 40-60 monograph. Interfering was a late-breaking missive from a strategic planner in Afghanistan, who writes about the vicissitudes of life in a division headquarters. I can definitely emphathize.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 02:51 02:51 08:27 08:27 0.34
0.87 11:17 08:26 09:43 09:22 1.21
0.68 16:44 05:27 07:59 08:52 1.89
0.67 22:27 05:43 08:35 08:48 2.55
2.24 43:50 21:23 09:32 09:08 4.80
0.86 50:44 06:54 07:59 08:58 5.66
0.34 52:55 02:11 06:21 08:49 6.00

4.39mi, 38:02, 3 SEP 06, Fort Leavenworth KS

The Cure, "A Forest" (from Play Out)
The Cure, "A Forest" (from Mixed Up)
The Cure, "A Forest" (from Concert)

WX at 0800: 61.0 (16.1), DP 55.9 (13.3), BP 30.18 (1022), NNW 5 partly cloudy, RH 83%

Odometer 1: 394.6mi

Z2.

After yesterday's long run, I decided on something easy. That something easy was faster than expected, albeit with two significant caveats.

1. I ran these miles on a tartan track this morning, so the murderous hills I normally associate with Fort Leavenworth were not an issue.
2. I was running based on relative feel - I had no idea of mile splits until after I stopped and started checking the watch. Running negative or positive splits today was incidental to the effect, which was to work off some of the residual lactic acid in my legs.

It is fast approaching time to replace my Asics GT-2110s as they are starting to approach 400 miles, and will probably run over on my next run in them.

The iThink stems from my second Army Physical Fitness test, where I remember running on the track at Johns Hopkins in about 40-degree weather, in the dark, under the lights, in drizzle. I ran a 12:18 that day and was disappointed, not realizing that I envy being able to run 12:18 today.

Splits
SGMT AGGREGT SEGMENT PERMI AVGPC DIST
1.01 0:08:57 0:08:57 08:53 08:53 1.01
0.99 0:17:31 0:08:34 08:37 08:45 2.00
1.00 0:26:11 0:08:40 08:40 08:43 3.00
1.01 0:34:24 0:08:13 08:10 08:35 4.01
0.39 0:38:02 0:03:38 09:26 08:39 4.39

9.0mi, 81:29, 2 SEP 06, Fort Leavenworth KS

Saxon Shore, "Amber, Ember, Glow"
that dog., "minneapolis"
The Connells, "Fun & Games"

WX at 0800: 64.9 (18.3), DP 62.1 (16.7), BP 30.16 (1021), WNW 5 mist, RH 90%

Odometer 2: 135.4mi

Z3 mid.

Today was another long run in the same week, which was unusual, but I decided to mitigate it by going at a deliberately moderate pace. This was also partly to burn off some of the gargantuan dinner I ate last night as well.

What I find interesting is that although I deliberately slowed the pace, my time actually wasn't that much off what I ran earlier this week.

This begs the question of what I could do if I'm running this at race or time trial effort. But I probably won't answer that until late October.

Splits
SGMT AGGREGT SEGMENT PERMI AVGPC DIST
0.32 0:03:06 0:03:06 09:43 09:43 0.32
0.89 0:11:53 0:08:47 09:51 09:49 1.21
2.29 0:32:17 0:20:24 08:54 09:13 3.50
3.82 1:06:53 0:34:36 09:03 09:08 7.32
0.28 1:09:51 0:02:58 10:44 09:11 7.60
1.37 1:21:29 0:11:38 08:30 09:05 8.97

4.45mi, 40:38, 31 AUG 06, Fort Leavenworth KS

Baby Rock Records, "One" (as in the Metallica Cover)

WX at 0600: 64.0 (17.8), DP 59.0 (15.0), BP 30.08 (1018), ESE 6 partly cloudy, RH 84%

Odometer 2: 126.4mi

Z3.

Today was supposed to be a fairly painless day, but I think we started too fast. Consequently, we ran positive splits. We finished smooth, but I didn't think it was a productive run because we went too fast at the start. I should preface that by saying that my running partner doesn't traditionally run much and that he doesn't like to run more than 4 miles, my usual recovery run distance.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.36 21:19 18:51 09:01 09:02 2.36
0.87 29:19 08:00 09:12 09:05 3.23
1.22 40:38 11:19 09:17 09:08 4.45

The Coolest Thing Ever

To quote the Washington Post article: "And the Cradle Will Rock to Metallica"

Baby Rock Records has a page on Myspace as well.

3.4mi, 32:11, 30 AUG 06, Fort Leavenworth KS

Juliana Hatfield, "You Are The Camera"

WX at 0600: 62.1 (16.7), DP 59.0 (15.0), BP 30.04 (1017), WNW 5 partly cloudy mist, RH 90%

Odometer 1: 390.2mi

Z2.

I was running this mornign with someone who traditionally does not like to run, so this was even more relaxed than a normal recovery run. What kept this run from being a Z1 run was some of the changes in pacing and in terrain.

Every time I think of the Juliana Hatfield song in question, I'm reminded my 7th grade Latin and "camera" being one of the words I had to learn for vocabulary. It means "room," by the way. The other phrase that comes to mind is "camera obscura," in the lighting sense.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.83 07:59 07:59 09:36 09:36 0.83
0.73 14:56 06:57 09:29 09:33 1.56
1.00 24:00 09:04 09:07 09:23 2.56
0.83 32:11 08:11 09:51 09:30 3.39

9.0mi, 78:00, 29 AUG 06, Fort Leavenworth KS

Rush, "The Analog Kid"
The Connells, "Fun & Games"
Neil Young, "Keep On Rockin' The Free World"
50 Foot Wave, "Hot, Pink, Distorted"

WX at 0600: 62.1 (16.7), DP 59.0 (15.0), BP 30.01 (1016), NW 8 overcast, RH 88%

Odometer 2: 121.9mi

Z3 high.

Today was an opportunity to put in my hardest run course against what I'd normally think to be the second most permissive conditions I've run since I've gotten here.

The weather worked great, as did my brief taper. This is a PR for this course and I didn't particularly try to kill myself. On an even more positive note, this was a straight run - no walking involved, even on the one hill in this course that normally wipes me out.

My homework from last night involved reading Norman Maclean's Young Men and Fire, and as I was running uphill, I was thinking of what kind of shape the men had to be in when they were trying to outrun a fire and they had to sustain an over 9-minute mile going up an over-60 degree slope. I guess I added Mann Gulch, near Helena MT, to the list of places I eventually want to see.

Splits
SGMT AGGREGT SEGMENT PERMI AVGPC DIST
0.32 0:02:51 0:02:51 08:56 08:56 0.32
3.19 0:30:37 0:27:46 08:43 08:44 3.50
3.82 1:03:40 0:33:03 08:39 08:42 7.32
0.28 1:06:31 0:02:51 10:19 08:45 7.60
1.37 1:18:00 0:11:29 08:24 08:42 8.97

4.7mi, 41:25, 28 AUG 06, Fort Leavenworth KS

Fuga from J.S. Bach, Sonata No.3 in C major, BWV 1005
Craig Safan, "Into the Starscape"

WX at 0700: 70.0 (21.1), DP 66.0 (18.9), BP 29.89 (1012), W 8 overcast, RH 87%

Odometer 1: 386.8mi

Z2.

Easy recovery run with negative splits, which is a prep for tomorrow, which should be cool and consequently an opportunity for a Z4 tempo/max VO2 run.

I would've gone the 4.16mi route had it not been for Rain of Biblical Proportions in the last 36 hours and I didn't want to go mudbogging.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:28 02:28 09:10 09:10 0.27
2.09 20:45 18:17 08:45 08:48 2.36
0.87 28:21 07:36 08:44 08:47 3.23
1.22 39:01 10:40 08:45 08:46 4.45
0.27 41:25 02:24 08:53 08:46 4.72

10,000m on Concept Model C, 43:49, 27 AUG 06, Fort Leavenworth KS

Scott Cossu, "Demeter/Rejoicing"

WX at 0800: 71 (22), DP 69 (21), BP 29.97 (1014), S 7 rain; patches of fog; mist, RH 93%

Odometer 2: 112.9mi

Z4.

Today was a surprisingly fast day - although maybe not as I'd taken two days off consecutively, which is rare, and probably should be rare.

Today's time factored in two stops to retighten foot straps. The Concept2 here at Fort Leavenworth has footstraps that won't hold for sustained rowing.

On the bright side, after about 30 minutes, I was holding about 2:05/500m for about a 1200-1500m stretch. Even after a fair amount of spinning at that speed, I was still able to finish spinning under 2:00/500m, at what amounted to a Z5 sprint finish.

Although I've entertained the thought of shifting my training to 2000m sprints, I don't see myself a dedicated enough indoor rower to really contemplate that thought - and it also doesn't work for what I'm rowing for in the first place (an alternative aerobic workout that also works other body parts).

After an extremely hard night of drinking Friday night, which left Household6 in a predictably irate mood all weekend, I didn't do shit yesterday.

I'm glad I went this morning to do what I did. It was horizontal rain for most of the rest of the day. Ordinarily, I wouldn't mind running in that - except that I normally budget those for days when I have literally nothing else going on.

I realize that the last time I had those kind of days I was on temporary duty without dependents or single. Some idle food for thought.

And in a bizarre flashback to a decade past...

Juliana Hatfield takes some of her ire and directs it to an editorial letter!

Now I feel like pulling out my Juliana Hatfield "CD maxi-single of I See You and playing her old song "Rider."

Of course, I realize that song's 14 years old.

I feel old.

Unbefuckinglievable

A show I ordinarily couldn't care less about has piqued my attention for its sheer fucking stupidity.

White, black, Hispanic, Asian?

Why don't we just call it Teams Honky, Spook, Wetback, Slope?

Unbefuckinglievable.

4.1mi, 38:32, 24 AUG 06, Fort Leavenworth KS

Hilary Duff, "Wake Up"

WX at 0600: 72.0 (22.2) 68.0 (20.0) 29.9 (1012) SSE 9, RH

Odometer 2: 112.9mi

Z2.

Good god did I feel tired today. Today almost turned into a "do nothing but eat" day, although getting 5 1/2 hours of sleep on the average is probably one of the contributing factors.

My legs were feeling yesterday's erg session most of yesterday and still through this morning, so today was intentionally a recovery run. And probably rightly so.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.83 08:17 08:17 09:58 09:58 0.83
0.73 15:20 07:03 09:38 09:48 1.56
1.00 24:57 09:37 09:40 09:45 2.56
0.87 32:11 07:14 08:21 09:24 3.43
0.72 38:32 06:21 08:53 09:18 4.14

2.8mi + 10,000m on Concept Model C, 44:48, 23 AUG 06, Fort Leavenworth KS

Rush, "The Analog Kid"
Rush, "La Villa Strangiato"
Mike Oldfield, "Moonlight Shadow"

WX at 0700: 70.0 (21.1), DP 60.1 (15.6), BP 30.08 (1018), SE 10, RH 70%

Odometer 1: 382.1mi

Z3.

It was a lot harder to spin at 2:15 pace for 10,000m than I thought. It's been a little while since I've rowed 10k, so maybe it points to the need to get back in the saddle and start rowing again.

The run times were faster overall than previous, but I attribute a lot of that to the weather.

I have no idea why yesterday's listing blanked. No big deal, though.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 12:13 12:13 08:47 08:47 1.39
1.39 24:30 12:17 08:50 08:49 2.78

10,000m on Concept C: 44:48

3.3mi, 28:31, 22 AUG 06, Fort Leavenworth KS

Some idle thoughts from a self-proclaimed political realist

I was paging through the Washington Post's story on the Bush 43 speech defending the policy on staying the course in Iraq. I don't usually get fired up on political topics, but this is a notable exception. Flame on...

I feel reasonably qualified to speak, having spent a combat tour actually interpreting policy to be accomplished by troops out on the streets of Iraq, and it just amazes me about the logic behind cutting and running.

My thoughts on cutting and running don't stem from wanting to honor the memory of those who have died or been wounded (and I knew/know a few of them personally), although I think that's admirable. From a more bluntly utilitarian view, it goes from what happens should the United States leave.

One might say there's a civil war already in progress, if sectarian killings are a recurrent danger, especially for those in places like Baghdad. I've had friends tell me their presence (as advisors to an Iraqi national police unit) saved civilians from what would, in America, be considered a hate crime, to kill someone based on their religion.

I shudder to think what would happen were the United States not there - should we leave with work unfinished, to leave the Iraqi government incapable of standing on its own because its own government institutions aren't ready yet. While the circumstances aren't exactly the same, it's worth noting that it took the United States some eleven years after its independence to come up with a functional constitution because the Articles of Confederation weren't cutting it.

I'm sure in my belief that if there was no coalition force to help rebuild Iraq, then it would have become a failed state...and the cost of a failed state is normally military intervention and high-intensity combat operations. While Afghanistan under the Taliban is a recent example of a failed state, Somalia circa 1993 comes to mind instead.

Never mind the fait accompli that would be handed to Al Qaeda and its associated movements, who have been more than willing to take any conceded initiative and then take the fight to the United States anywhere it can - should we lack the fortitude to finish what we started.

I always found Richard Armitage's "Pottery Barn Rule" pointedly appropriate - "you break it, you buy it" - which translates to "we end conflicts on terms of our own choosing." I'd rather that be genuinely the case rather than "because we're a nation of quitters."

While I don't agree with everything this administration does, and think that disbanding the Iraqi Army was one of the most fucking stupid things we ever did in a litany of dumb shit, it's a shame that I don't think the American public can detach itself from the Glass Tit of American Idol or The Real World and understand why perseverance is still, last time I checked, a value.

Oh, and about Hezbollah disarming...that won't happen without someone to compel them to disarm. The Israelis may have lost big in their inability to exterminate Hezbollah in its current campaign, but they don't harbor any illusions about what will happen.

Flame off...

6.0mi, 53:37, 21 AUG 06, Fort Leavenworth KS

Mike Oldfield, "Moonlight Shadow"
Cobalt 60, "Darwin Was Right"
Dope, "Die Motherfucker Die"
Rush, "Analog Kid"

WX at 0700: 70.0 (21.1), DP 66.0 (18.9), BP 30.10 (1019), ESE 8 mist, RH 87.29

Odometer 2: 103.5mi

Z3.

Nothing like last week's blistering run. This was intended to be much more deliberately controlled, and it was. I was unable to settle on a running mantra today, which would explain the general lack of coherency of choices. I mean, Mike Oldfield, Cobalt 60, Rush, and Dope? That's cognitive dissonance if I ever thought of it.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 02:57 02:57 08:45 08:45 0.34
0.87 11:19 08:22 09:39 09:23 1.21
0.68 16:50 05:31 08:05 08:55 1.89
0.67 22:43 05:53 08:50 08:54 2.55
2.24 44:27 21:44 09:41 09:16 4.80
0.86 51:20 06:53 07:58 09:04 5.66
0.34 53:37 02:17 06:39 08:56 6.00

4.0mi, 38:20, 18 AUG 06, Fort Leavenworth KS

Scott Cossu, "Demeter/Rejoicing" (an unusual choice, I'll grant)

WX at 0600: 77.0 (25.0), DP 69.1 (20.6), BP 29.99 (1015), WSW 7 overcast transitioning to thunderstorm, RH 76%

Odometer 1: 379.3mi

Z2 relative wog.

Today was a textbook case of dead legs. I'm thinking my row intervals combined with my Z4 fast run earlier this week trashed the rest of the week. I could not believe how little energy I had this morning. I could make an excuse about the weather (overcast, humid, but not quite wet rainy) but I just might be overtrained because of putting two hard workouts within three days of each other. Unfortunately, the road to recovery doesn't mean Do Nothing But Eat days. I did that yesterday and I still felt like ass.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.83 07:51 07:51 09:26 09:26 0.83
0.73 14:54 07:03 09:38 09:32 1.56
1.00 24:36 09:42 09:45 09:37 2.56
0.83 31:59 07:23 08:53 09:26 3.39
0.60 38:20 06:21 10:35 09:36 3.99

2.8mi + 6000m in intervals on Concept C, 16 AUG 06, Fort Leavenworth KS

The Replacements, "Someone Take The Wheel"

WX at 0700: 70.0 (21.1), DP 57.9 (14.4), BP 30.09 (1018), SE 9 clear, RH 65%

Odometer 1: 375.3mi

Z2 run, Z4 erg.

Intervals, 2000, then 1000, then 500, then 600. Total distance was 6000m. My rest speeds were around 2:19-2:20/500m, although I wanted to sustain 2:15/500m. My interval speeds, on the other hand, were more encouraging; they settled around 2:04-2:05, with some stretches as fast ast 2:00/500m.

There is a very noticeable change in erg speed in the last month. That's always encouraging. I attribute some of that to improved fitness, but also some of that to much-improved form and technique.

The Replacements song is from picking out an old t-shirt I got when they played at Johns Hopkins in 1991. A pretty good show, although I didn't realize it was their swan song. I was glad I saw them, now that I think about it.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 13:12 13:12 09:30 09:30 1.39
1.39 25:46 12:34 09:02 09:16 2.78

6.0mi, 50:11, 15 AUG 06, Fort Leavenworth KS

Mark Isham, "Cars and Helicopters" from The Hitcher

WX at 0700: 62.1 (16.7), DP 57.0 (13.9), BP 30.12 (1019), NE 3 clear, RH 83%

Odometer 2: 97.5mi

Z4 time trial pace.

Fastest run in a while - and the fastest I've done any speed for a while, particularly on the last leg. All downhill, hard finish, and it all fell together. Of course, it could be also because it's about 25-30 degrees lower right now than it's been in the last few weeks.

While it could've been cooler for my tastes, it really doesn't get much better than this. It's a rare occurrence that I absolutely hammer a training run in time trial-like fashion.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 02:44 02:44 08:06 08:06 0.34
0.87 10:44 08:00 09:13 08:54 1.21
0.68 15:53 05:09 07:33 08:25 1.89
0.67 21:31 05:38 08:28 08:26 2.55
2.24 41:51 20:20 09:04 08:43 4.80
0.86 48:12 06:21 07:21 08:31 5.66
0.34 50:11 01:59 05:46 08:21 6.00

2.8mi + about 6200m on Concept C, 13 AUG 06, Fort Leavenworth KS

Michael Manring, "Homeward"

WX at 0900: 82.0 (27.8), DP 69.1 (20.6), BP 29.94 (1013), S 16 haze, RH 64%

Odometer 1: 374.5mi

Z1 run coming in, Z4 erg, Z2 run coming back.

After doing some reading on Strokecycles at the Inverness Rowing Club (as in Scotland) site , I decided to do some more critical review on stroke technique to make sure I was doing the right thing. I realized I'd been practicing some baaaaaaaaad habits in the past in the vain attempt to gain more power.

That was homework well spent. I got more efficient times although the muscle groups I worked were a bit different. Then again, I realized I was doing something wrong beforehand when I came away with no lower back tension after this morning's session.

Unfortunately, it was cut short. The Concept C here at Fort Leavenworth doesn't get much maintenance. Because it doesn't get much, it had started rocking off its pedestal as the Allen head screws started working their way out. Some were significantly out - as in, out enough to hand tighten about 6 or 7 turns before I realized I was gambling with this morning's session - although the rocking noise I heard gave me the "something is wrong" feeling. I should've looked at it more critically - but then again, it's not technically my job.

On the other hand, I'm probably one of less than ten people on this post who use the Concept C, so there's not much incentive for the gym staff to maintain it.

No times on the Concept C, but I was averaging about 2:05-2:08/500m. Problem is that even with greatly improved technique, I was still anaerobic enough to start changing my blood pH. I realized this as I started to get the feeling of wanting to throw up...something I haven't felt since, oh, running the 600 in high school indoor track.

The goal is to try to consistently row 2:00/500m over 10km, but that's a distant goal if today was any indicator.

I may experiment with greatly reduced effort for a rest week to see if I can get some return the week afterwards.

Splits
1.4 in: 13:22
1.4 out: 13:14

4.0mi, 36:57, 11 AUG 06, Fort Leavenworth KS

Hilary Duff, "Getaway"
Hilary Duff, "Wake Up"

WX at 0700: 73.9 (23.3), DP 70.0 (21.1), BP 29.94 (1013), NNE 7 mostly cloudy, RH 87%

Odometer 2: 91.5mi

Z2.

Another recovery run. I'm going to try two easy days after a hard run like Wednesday's and see where that gets me. Nothing ambitious, although I did notice some general loosening up after the first 25 minutes, so today was useful.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.83 07:38 07:38 09:11 09:11 0.83
0.73 14:21 06:43 09:10 09:11 1.56
1.00 23:39 09:18 09:21 09:15 2.56
0.83 30:54 07:15 08:43 09:07 3.39
0.60 36:57 06:03 10:05 09:16 3.99

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.