6.8mi, 58:30, 29 NOV 06, Fort Leavenworth KS

Petra Haden, "God Only Knows"

WX at 0700: 34.0 (1.1) DP 32.0 (0.0) BP 29.95 (1014) N 18 mist RH 92% WC 32 (-5)

Odometer 3: 71.2mi

Z3 low-mid.

I wasn't looking to do much beyond an easy aerobic run. This ended up being a little more than just easy, but that's still okay. The objective was to expend lard, when I realized that I was noticeably fatter in recent photos than ones I took last year.

This fundamentally changes my training focus until I get that lard burned off. For that I think I'm going to need a few months. Then I need to concentrate on speed again.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:23 02:23 08:52 08:52 0.27
2.09 20:26 18:03 08:38 08:39 2.36
2.09 38:23 17:57 08:35 08:38 4.45
2.09 56:09 17:46 08:30 08:35 6.54
0.27 58:30 02:21 08:42 08:35 6.81

4.7mi, 39:35, 27 NOV 06, Fort Leavenworth KS

Anberlin, "Cold War Transmissions"

WX at 0700: 45.0 (7.2) DP 37.9 (3.3) BP 30.09 (1018) NW 3 haze RH 76%

Odometer 3: 64.4mi

Z3.

I never thought I'd say it, but damn, I'm glad to be back at Fort Leavenworth.

Being back in NC was wacky. Going back to Fayetteville, as we did for an afternoon was particularly disconcerting. I did, however get a haircut from my old barber, who does a superlative high-and-tight. If there's one thing I absolutely can't get here at Fort Leavenworth, it's a high-and-tight where someone actually shaves off the side and back of my head.

That might account for some of the relative speed this morning for a Z3-level run. I guess I should aspire to something faster, but I'm pretty happy with that for my relative level of effort.

I'm not too crazy about my incipient arthritis in my right ankle, though. Nothing that 1000mg of naproxen sodium a day can't fix...so long, stomach lining.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:17 02:17 08:29 08:29 0.27
1.24 12:39 10:22 08:21 08:23 1.51
0.85 20:09 07:30 08:49 08:32 2.36
1.24 30:19 10:10 08:12 08:25 3.60
0.85 37:21 07:02 08:16 08:24 4.45
0.27 39:35 02:14 08:16 08:23 4.72

Somehow I am not particularly surprised

Which South Park kid are you most like? Cartman You are just plain evil and heartless. Though you're sly, and you come up with brilliant schemes, you're pretty dumb and close minded. Other people hate you... screw them!

Click Here to Take This Quiz Brought to you by YouThink.com quizzes and personality tests.

~11mi, 93:56, 25 NOV 06, Cary NC

Some guys from 6th RTB, "RI Theme Song"
The Connells, "Fun & Games"
Limp Bizkit and DMX, "Rollin'" (Rap remix)
Gustav Holst, Suite No. 2 for military band in F major, Op. 28/2 H. 106

WX at 0900: 46.9 (8.3) DP 35.1 (1.7) BP 30.35 (1027) NNE 3 clear RH 63%
WX at 0800: 36.0 (2.2) DP 32.0 (0.0) BP 30.34 (1027) Calm clear RH 85%

Odometer 2: 252.0mi estimated

Z3.

Once again, the inconsistency of GPS splits makes me unwilling to vet this for exact distance, but I spent a lot of time running parts of the American Tobacco Trail, an oddly named entity that's a nice rails-to-trails project in Wake County. It should extend to Chatham County as well.

It was cold but warmed up fast. That's the rough part about trying to estimate amount of snivel gear to really wear. I went one layer down as I rolled up my sweatshirt and started running t-shirt only on the return leg of the trail run.

Splits
None of report. 93:56/11 mi = 8:32/mi

8.25mi approximate, 66:54, 23 NOV 06, Cary NC

Limp Bizkit and DMX, "Rollin'" (Rap remix)
Silverstein, "Already Dead"

WX at 0900: 44 (7) DP 41 (5) BP 30.09 (1018) N 8 light drizzle RH 89%

Odometer 2: 241.0mi estimated

Z3.

First time running in Cary in a long while. I'm inherently distrustful of the GPS tracks I'm getting off the Timex watch I have, and today was no exception.

I don't buy the prospect of running 8:06/mi for what I ran today...but I don't have the imagery and plot to vet the course I ran. I thought it was more important that I actually ran over an hour today, given how much I ended up eating for dinner.

Splits
1.35mi, 12:07
5.95mi, 49:42
8.25mi, 66:54

4.7mi, 40:47, 21 NOV 06, Fort Leavenworth KS

Silverstein, "Defend You"
Silverstein, "Already Dead"

WX at 0600: 42.1 (5.6) DP 23.0 (-5.0) BP 30.22 (1023) S 22 clear RH 46%

Odometer 2: 232.2mi

Z3 high.

I was grinding away at a fast start for no good reason this morning. The Silverstein album is pretty good, actually. I have to deliberately veer off some of the songs I know better and in doing so, actually found a pretty decent mantra in "Already Dead."

This morning started far too fast. The pace settled once I was finished with my first lap (the second 0.85mi split), but there is a definite latency period from when I expend my fast-twitch stores and before the slow-twitch muscles really settle for legitimate return on effort. That crossover point happens anywhere around 25-35 minutes, but usually before 30 minutes.

That's probably as good as any for why 10 miles has traditionally been my strongest event; I can reel in other competitors as I continue to accelerate while others die at around the 7-8 mile point. The crossover point hits somewhere around the 5 mile mark. That doesn't work for me on the 10km (not enough time) and definitely not on 5km or 8km (too short) distances.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:14 02:14 08:18 08:18 0.27
1.24 12:44 10:30 08:28 08:26 1.51
0.85 20:29 07:45 09:07 08:41 2.36
1.24 31:07 10:38 08:35 08:39 3.60
0.85 38:28 07:21 08:39 08:39 4.45
0.27 40:47 02:19 08:35 08:38 4.72

YGTBFSM

This is supposedly military in its etymology, but I must have missed this acronym, and I consider myself more than a passing observer of military culture. I think it's probably too clumsy for casual use, though.

"You've Got To Be Fucking Shitting Me" doesn't really translate that well into an acronym.

Or, even more bluntly, don't substitute an unwieldy acronym when the expression "fuck that shit" is just as evocatively useful.

3.0mi, 25:18, 20 NOV 06, Fort Leavenworth KS

Anberlin, "Cold War Transmissions"

WX at 0700: 25.0 (-3.9) 21.9 (-5.6) 30.49 (1032) W 6 mist RH 87% WC 17 (-8)

Odometer 2: 227.5mi

Z3.

I had to cut this a mile short for time constraints.

I knew the GPS was off! I was being cheated .05-.06 per mile and that's why I felt abnormally fast. I made it a point to run in lane 1 rather than lane 8 as I usually do...just to vet the GPS. I'm glad I did.

This makes much more sense.

It was a mite nippy, especially on the ears this morning. I might actually have to contemplate headgear for the first few miles of a run - of course, I wouldn't have needed it after mile 2 or so.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST GPS
1.00 08:18 08:18 08:18 08:18 1.00 1.059
1.00 16:51 08:33 08:33 08:26 2.00 1.068
1.00 25:18 08:27 08:27 08:26 3.00 1.062

6.0mi, 51:59, 19 NOV 06, Fort Leavenworth KS

Tokyo-Rose, "Saturday, Everyday"
Silverstein, "Smile In Your Sleep"
Silverstein, "Defend You"

WX at 0900: 28.9 (-1.7) DP 25.0 (-3.9) BP 30.45 (1031) WNW 5 clear RH 84% WC 23 (-5)

Odometer 3: 59.7mi

Z3, Z4 uphill.

I was thinking about running 9 this morning, but decided that after a week of running almost nothing that 9 on the second day back might not be such a good idea. I was tired in any event. I had a lot harder time getting up hills than I normally do in these conditions, so there is some implied rebuilding to do here.

The assault of emo this morning is attributable to my buying Silverstein's Discovering the Waterfront last night. I'm not sure if emo is a guiltier pleasure than, say, Journey or Eddie Money. At least emo is a tad more predictable. An old roommate of mine's reaction sums it up: "you, Mr. Alternative Music, are listening to Eddie fucking Money?!"

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.32 02:51 02:51 08:54 08:54 0.32
0.89 11:06 08:15 09:19 09:13 1.21
0.68 16:27 05:21 07:51 08:43 1.89
0.67 22:06 05:39 08:29 08:39 2.55
2.24 43:03 20:57 09:20 08:58 4.80
0.86 49:50 06:47 07:51 08:48 5.66
0.32 51:59 02:09 06:44 08:42 5.98

One last request

Cliffed from Wikipedia:
Speakers for the Dead are the wandering representatives of a Humanist movement (not a religion, though they are treated with the respect accorded a priest or cleric); they research the dead person's life and give a speech that attempts to speak for them, describing the person's life as he or she tried to live it.

Speakers for the Dead seem to have arisen as a movement in response to Ender's 'Speaking' the life of the Hive Queen (and the life of Hegemon Peter Wiggin) in widely-read books that slowly subvert human hatred of the 'buggers' into sorrow over a Xenocide, the complete extinction of an alien race.

I had occasion to attend a memorial service for an officer killed in Iraq earlier this week. It was respectful, and in many senses a hagiography (although I'm trying to avoid some the implied negative connotations of that word).

It made me think a lot about what I want out of a memorial service, inasmuch as I'm a diehard atheist. But I would like a Speaker, for that one. I don't want a hagiography. I want truthful intent.

4.7mi, 42:58, 18 NOV 06, Fort Leavenworth KS

Anberlin, "Cold War Transmissions"

WX at 0800: 27.0 (-2.8) DP 24.1 (-4.4) BP 30.25 (1024) NW 7 clear RH 88% WC 19 (-7)

Odometer 3: 53.7mi

Z2.

Today was going to be a 6.8mile, but I decided to cut one lap. I just didn't really feel up to it and I also realized I went out with far too much snivel gear. Just because it's below freezing doesn't mean I wear as much as I did. Won't make that mistake again.

I was not fully loosened up until the last half mile. On the other hand, this is a good break from the total lack of running I did this week. Next week I have to be more disciplined about getting out the fucking door.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:31 02:31 09:21 09:21 0.27
2.09 21:43 19:12 09:11 09:12 2.36
2.09 40:31 18:48 09:00 09:06 4.45
0.27 42:58 02:27 09:04 09:06 4.72

8,000m on Concept2 Model C, 34:33, 16 NOV 06, Fort Leavenworth KS

Metallica, "Enter Sandman"

WX at 0700: 32.0 (0.0) DP 25.0 (-3.9) BP 29.95 (1014) NNW 14 overcast RH 74% WC 21(-6)

Odometer 3: 49.0mi N/A

Z3 high.

First time on the Concept in about a month. It was much harder to keep up what I considered normal speed; my nominal average is around 2:10, but was probably a little closer to 2:11-2:12 had I not turned on the jets in the last 1000m.

I have this to thank for my late breaking Metallica mantra. "Enter Sandman" isn't really a good song for spinning, though.

Splits
Distance: 8000
Time: 0:34:33
Per 500m: 02:10
Drag Factor 140
Per Mile 0:06:57

Some minor escapism...

Your results:You are Malcolm Reynolds (Captain)

Honest and a defender of the innocent. You sometimes make mistakes in judgment but you are generally good and would protect your crew from harm.

Malcolm Reynolds (Captain)		80%
Zoe Washburne (Second-in-command)		75%
Wash (Ship Pilot)		65%
Kaylee Frye (Ship Mechanic)		60%
Dr. Simon Tam (Ship Medic)		60%
River (Stowaway)		60%
Inara Serra (Companion)		50%
Derrial Book (Shepherd)		40%
Alliance		40%
Jayne Cobb (Mercenary)		30%
A Reaver (Cannibal)		15%

Click here to take the Serenity Firefly Personality Test

4.0mi on the dreadmill, 33:48, 13 NOV 06, Fort Leavenworth KS

The RI Theme Song. (An appropriate song for deprogramming myself of last night's estrogen-fest.)

WX at 0700: 33 (1) 32 (0) 30.04 (1017) W 2 clear RH 93%

Odometer 2: 224.0mi

Z2-3.

First time I've run on a dreadmill since, well, Iraq. The weather itself is a good reason for why I didn't run outside...besides the fact that there aren't any safe places to run around the hotel at which we were staying.

I was planning on going 6. Then I was planning on going 5. Then I settled for a faster 4. I fucking hate dreadmills.

Splits
33:48 for 4.0mi on the dreadmill. After missing the first few splits, I gave up on trying to record anything consistent, but I started at 8:42 and finished at 8:03. Once I was warmed up there actually wasn't a whole lot of drastic increase in relative level of effort. I guess that speaks to a legitimate level of distance base.

Smell the estrogen

I was witness tonight, in Omaha's Qwest Center, to The Cheetah Girls in concert with Vanessa Hudgens and some other girl singer whose name has already been dumped from my memory.

There were men there who I'm sure there were there at their daughters' behest. I was just surrounded by scores of girls, all in the ages of, well, under 10. One woman I spoke to said her husband wouldn't come. Another took their youngest and then went to the casino. They don't have a hair on their ass.

We bought two t-shirts. Cheetah Girls t-shirts. To the tune of $30 a piece. $60 for a pair of shirts?! Ah, rochambeau for pre-teenybop swag...

Thank god for combat earplugs. Those seriously saved my bacon. After a decade of heavy weapons fire and jumping out of planes, my hearing is trashed anyway, but I'm trying to save what little I have left.

The redeeming feature of it was seeing some new Hilary Duff video. Guilty pleasure, but Hilary Duff is pretty hot, actually. Curiously appropriate, since the song is called "Play With Fire."

4 x 1mile repeats on track, 34:27, 12 NOV 06, Fort Leavenworth KS

Metallica, "Battery"

WX at 1000: 46.9 (8.3) 26.1 (-3.3) 30.06 (1017) S 18 clear RH 43%

Odometer 2: 220.0mi

Z2.

I am distrustful of my Timex GPS as I get wildly different readings of speed at the same level of effort. I suspect there may be some hidden masking of signals, but I might want to vet the length with my Garmin GPS 12XL at sometime.

If the mile splits are accurate, I shouldn't get too bent out of shape for a recovery run, but the thought of running 8:36 pace on a relatively easy pace doesn't make sense for me at this point in my life.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:35 08:35 08:33 08:33 1.00
1.00 17:23 08:48 08:47 08:40 2.01
1.00 25:49 08:26 08:27 08:36 3.00
1.00 34:27 08:38 08:36 08:36 4.01

9.0mi, 78:15, 11 NOV 06, Fort Leavenworth KS

The Cure, "A Forest" (Tree mix)
The Cure, "A Forest" (from 1984 Concert live album)
Stabbing Westward, "Bizarre Love Triangle"

WX at 0800: 27.0 (-2.8) 23.0 (-5.0) 30.33 (1027) NW 6 clear RH 85%

Odometer 3: 49.0mi

Z3.

Nothing ambitious today, just a run to burn fat. This ended up being
faster than expected as I settled in and ran mostly negative splits.

The extremely slow 0.28 leg is attributable to having to go over the
links between two railroad boxcars. Otherwise, the run back was
representative of steady acceleration, which is a reasonably good trend.

I should've worn sunglasses today. It was bright. I'm not used to
running in daylight.

Today is Veteran's Day. I prefer the Commonwealth's usage of
Remembrance Day, myself. Two treatments I found come from the Great White North and Down Under.

Ironically, I wasn't able to find an official British site on the
internet on Remembrance Day.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 03:06 03:06 09:07 09:07 0.34
0.87 11:20 08:14 09:28 09:22 1.21
2.28 31:11 19:51 08:42 08:56 3.49
3.82 64:00 32:49 08:35 08:45 7.31
0.28 67:01 03:01 10:46 08:50 7.59
1.10 76:08 09:07 08:17 08:46 8.69
0.27 78:15 02:07 07:50 08:44 8.96

Holy fucking shit

Things just got a lot more sporty in Strategic Plans and Policy land...

4.0mi, 36:24, 8 NOV 06, Fort Leavenworth KS

Annie, Heartbeat (Simlish mix)

WX at 0600: 46.0 (7.8) DP 43.0 (6.1) BP 29.65 (1004) S 8 mostly clear RH 89%

Odometer 2: 215.7mi

Z2.

Nothing fancy. My running partner has inconsistent speed, but I was also tired from yesterday's time trial. I deliberately went easy.

For an explanation of today's iThink, read this description.

Splits: 36:24 in 9:06 average.
I need to remap the route, and I don't have time right now...and really, for a recovery wogging run, it's not that important.

6.0mi, 46:28, 7 NOV 06, Fort Leavenworth KS

New Model Army, "The Cause"

WX at 0700: 37.9 (3.3) DP 37.0 (2.8) BP 29.93 (1013) Calm heavy fog RH 96%

Odometer 3: 39.9mi

Z4.

I needed to do a quick one, but I didn't feel like running the Teardrop of Suck (which includes uphills in excess of 40 degrees). Thus, six mile time trial on the track!

I was pleasantly surprised at split times - but wonder if there are GPS inaccuracies at work that might be contributing to a false sense of speed as well.

With the amount of fog today, I guess an English band is appropriate - although whenever I think of heavy fog, the Cure's "A Forest" is invariably the first song to come to mind.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 08:16 08:16 08:13 08:13 1.01
1.00 15:53 07:37 07:39 07:56 2.00
1.01 23:34 07:41 07:38 07:50 3.01
1.00 31:07 07:33 07:33 07:46 4.01
1.00 38:44 07:37 07:39 07:44 5.00
1.00 46:29 07:45 07:46 07:45 6.00

4.7mi, 41:11, 6 NOV 06, Fort Leavenworth KS

The Early November, "Baby Blue"
Corrosion of Conformity, "What(?)"
Hilary Duff, "Wake Up"

WX at 0600: 55 (13) DP 48 (9) BP 30.06 (1017) Calm mist RH 76%

Odometer 2: 211.7mi

Z2-3.

I almost slept in this morning; that I actually got up was sheer force of will, considering I'd gone to sleep at 2:25am...and woke up at 6:00am. I'll probably be paying for it later, but I needed to run. Partly for relaxation (nothing ambitious was going to happen today), but partly to burn accumulated lard.

It wasn't wogging, but it's wasn't particularly fast, either. I accelerated gradually, once I passed the 25 minute mark. From there, I was just continuing to accelerate as I kept running. All in all, not a bad run...which was infinitely better than the alternative of sleeping in.

Since I didn't do my customary long run on Sunday, it was just a matter of doing it early, or forcing out a 10km erg on the Concept, and this, quite frankly, would've hurt a lot less.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:26 02:26 09:03 09:03 0.27
1.24 13:24 10:58 08:50 08:52 1.51
0.85 21:04 07:40 09:01 08:56 2.36
1.24 31:41 10:37 08:34 08:48 3.60
0.85 38:54 07:13 08:29 08:44 4.45
0.27 41:11 02:17 08:27 08:44 4.72

The next movie I feel compelled to watch

Will Smith, in The Pursuit of Happyness.

The lyrics to "What Ya Gonna Do PL?" (also known to some as the "RI Theme Song")

Because I can't get it out of my damn head, I figured I'd share it with the rest of the world...because it's just that catchy. I'm not a graduate of the Special Forces Qualification Course or Ranger Course...but I spent enough time in the latter to witness a fair amount of this happening in front of my eyes...at least without the rubbing one out with a Maxim Magazine...

Correction: giving credit where credit's due: Sounds of SWC is the origin of the song. In the proper context, the song is about Phase II of the Special Forces Qualification Course, although I'm sure there are plenty of Rangers out there who can empathize as well.

What'cha gonna do, PL?
What'cha gonna do, PL?
When Murphy shows up and shit goes to hell,
What'cha gonna do, PL?

What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
APL’s got us lost but you be the boss,
What'cha gonna do, PL? (What'cha gonna do?)

Okay, PL. You and your team have an ambush 7 clicks from here in two hours.
You’ll have Claymores out, security set in, and I don’t want to see any fucking shortcuts.
I want a full op order in 20 minutes and I expect to hear a WARNO in 10.
What are your questions, PL?

What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
8 clicks to go in the rain and snow,
What'cha gonna do, PL? (What'cha gonna do?)

What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
When Murphy shows up and shit goes to hell,
What'cha gonna do, PL? (What'cha gonna do?)

What the fuck is going on, PL?!
Where’s your fucking security?
Your 240’s unmanned, the gunner’s off in the bushes dropping off a SEAL team,
Your SAW gunners are asleep and your Alpha Team Leader’s rubbing one out with a Maxim magazine and a white light behind that fucking tree.
Are you in charge of this gagglefuck?
What the fuck are you doing, PL?!

What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
You got 5 cantaleens and no MREs,
What'cha gonna do, PL? (What'cha gonna do?)

What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
When Murphy shows up and shit goes to hell,
What'cha gonna do, PL? (What'cha gonna do?)

Hey! Wake up!

Okay, stop, PL. Where the fuck do you think you are?
Show me on the map. No, point to it. Not with your finger, jackass!
Are you kidding? That’s where you think you are?
All right, PL. You got 20 minutes till hit time and you’re lost.
I’m going to help you out. You’re right here. See that? Good.
Set your compass to 270 degrees. Think you can cover 4 clicks in 20 minutes? Let’s find out.

(Incoming!)

All right, that’s it! You guys better get on the damn ground when one of those goes off or I’m going to start assessing casualties!
I said get on the damn ground!
You’re not flat when that fucker goes off, you’re dead, you hear me! Dead!
Now get them out of here, PL!

What'cha gonna do, PL?
What are you gonna do, PL?
All night on your feet and not a wink of sleep,
What'cha gonna do, PL?

What are you gonna do, PL?
What are you gonna do?
When your team freaks out and people start to shout,
What'cha gonna do, PL?

You’re going to freak…out. (x2)
You’re going to freak the fuck out. (x8)

What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
What are you going to do when you don’t know what to do,
What'cha gonna do, PL? (What'cha gonna do?)

What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
When Murphy shows up and shit goes to hell,
What'cha gonna do, PL? (What'cha gonna do?)

WHAT'CHA GONNA DO?!

All right, all of you wake the fuck up!

WHAT'CHA GONNA DO?!

WHAT'CHA GONNA DO?!

I marched OPFOR up and down this road four times, right over your fucking objective and you all slept right through it!

WHAT ARE YOU GONNA DO?!

I’ve had it with you, PL! You’re a fucking moron!
You’re incompetent. Time for extra training!
(Incoming!)
You’re dead, you’re dead, you’re dead!
Where’s the fucking RTO?
You’re the RTO? You’re dead, too!
You even know your nine-line, PL? You better figure it out real fast!
If I were you, I’d start getting your people outta here before more of them die!
Maybe you want to get a MEDEVAC enroute, what you do think, PL?
Do you even know where your patrol base is?
What direction are you fucking going, PL?
Where’s your fucking medic?
You’re the medic? You’re fucking dead, too! You’re fucking dead!
Keep going, PL! What in the hell are you going to do now, huh?
You know what, I’ve had it with you, PL! YOU'RE DEAD!
FUCKING NO-GO! Who’s next in charge?!

4.0mi, 31:18, 3 NOV 06, Fort Leavenworth KS

some unidentified guys from the 6th Ranger Training Battalion, "RI Theme Song"

WX at 0700: 30.0 (-1.1) DP 19.0 (-7.2) BP 30.39 (1029) S 9 clear RH 63%, WC 21 (-6)

Odometer 3: 33.7mi

Z4.

What'cha gonna do, PL?
What'cha gonna do, PL?
When Murphy shows up and shit goes to hell,
What'cha gonna do, PL?

What'cha gonna do, PL?
What'cha gonna do, PL?
Eight miles to go in the rain and snow,
What'cha gonna do, PL?

Fast run because I had little time...and it paid off in the initial start. When you're in a hurry, you're in a hurry. The "RI Theme Song" is pretty catchy too. Now it's stuck in the back of my head.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 06:09 06:09 07:11 07:11 0.86
0.73 12:01 05:52 08:02 07:35 1.59
0.98 19:54 07:53 08:01 07:45 2.57
0.78 26:05 06:11 07:55 07:47 3.35
0.65 31:18 05:13 08:02 07:50 4.00

4.0mi, 35:01, 2 NOV 06, Fort Leavenworth KS

opening to 82d Airborne Division chorus introduction, played every duty day morning at Fort Bragg at 0630
Silverstein, "Smile In Your Sleep"

WX at 0600: 32.0 (0.0) DP 17.1 (-8.3) BP 30.43 (1030) WSW 7 clear RH 53% WC 26 (-3)

Odometer 2: 207.0mi

Z2.

Wogging on the track wasn't really, because of the temperature. Good god was it cold this morning. First time I've gone full pants, sweatshirt, gloves, and hat for an entire run.

I have to debate the accuracy of my Timex GPS watch as it was reading wildly unrealistic split times for what I was running this morning. No way in hell was I running anything close to a 7:10 mile at ANY point this morning.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 09:11 09:11 09:07 09:07 1.01
0.99 17:56 08:45 08:48 08:57 2.00
1.01 26:44 08:48 08:45 08:53 3.01
1.00 35:01 08:17 08:17 08:44 4.01

10,000m on Concept2 Model C, 43:05, 1 NOV 06, Fort Leavenworth KS

Stabbing Westward, "Bizarre Love Triangle"

WX at 1700: 46.9 (8.3) 15.1 (-9.4) 30.32 (1026) NNW 7 clear RH 27%

Odometer 2: 202.6mi N/A

Z4.

Today was a textbook example of how NOT to spin. I decided to start, and felt fine enough to spin at 2:00/500m. No shit. I cleared my first 1000m in 4:01 and my first 2000m split was 8:09. I think this was a Big Mistake, as I was just spent for the rest of the workout. I was barely pulling 2:09 and there were parts where I was barely holding down 2:15.

On the other hand, I think this drag factor is about right for this distance. I just have to be lot more disciplined to not flame out the start like I did today. I was able to finish fairly strong, at about 2:00/500m for the last 500m, but that was driven by desperate desire to finish within 43 minutes, which, of course, didn't happen. I was spinning 1:53/500m at the end.

My legs are tired; my right quadricep is surprisingly tired, or it might be the onset of some other cold-related ache, as it was ungodly cold this morning, causing me to chicken out.

Splits
Distance: 10000
Time: 0:43:05
Per 500m: 02:09
Drag Factor 133
Per Mile 0:06:56

6.8mi, 57:44, 31 OCT 06, Fort Leavenworth KS

Death Cab for Cutie, "The Sound of Settling"
Death Cab for Cutie, "We Looked Like Giants"
Guns & Roses, "Sweet Child of Mine"

WX at 0500: 35.1 (1.7) DP 21.9 (-5.6) BP 30.12 (1019) N 12 clear RH 58%

Odometer 3: 29.7mi

Z3.

The G&R only showed up because I chanced across this footage of Kelly Clarkson, trashed, at a G&R show, still outsinging everyone else in the show...This is what I get for reading the Washington Post story on how Youtube is regarded differently by some media firms. Sigh.

First run since Thursday. I was playing single parent this weekend and was just too busy to get someone to watch the Princess (Household6 and the Sledgehammer were away this weekend). That was probably a good enforced rest, though., which I really needed.

I felt like I was slowing down as I ran progressively more negative splits, but I could tell I was getting tired. I also have the beginnings of a cold which I need to kick.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:24 02:24 08:55 08:55 0.27
2.09 20:18 17:54 08:34 08:36 2.36
2.09 37:54 17:36 08:25 08:31 4.45
2.09 55:21 17:27 08:21 08:28 6.54
0.27 57:44 02:23 08:50 08:29 6.81

computers are evil, but so are standardized tests

I had occasion to take, on Thursday, the Graduate Record Exam for the first time in over a decade. When I took it in 1996, I remember it to be one of the more punishing, harrowing tests I've taken in a while.

The GRE is, for all intents and purposes, a version of the SAT on steroids and crystal meth. I would've thought, that as an Army officer, that I'd have a reasonable grasp on how to answer the critical reasoning questions on the GRE. Oh, hell, no.

This new one is the first ETS test I've taken that was done as a Computer Adaptive Test. I was too busy trying to figure out how to answer some of the questions to realize that feeling like I was getting kicked in the nuts repeatedly by the test was actually a good indicator. I was more concerned about not finishing the test in time, as unlike the old SAT, there is no penalty for answering questions wrong on the GRE. I can't speak for the current SAT.

I routinely do a lot better on the verbal than I do on the math portions of standardized tests, but I was gratified to know that my GRE scores this time were higher than any other standardized test I've taken, if the unofficial scores are any indicator.

I did actually study up for the GRE this time, unlike the grand total of 1 day's preparation I did for the GRE the last time. I think my improved performance has a lot to do with actually practicing on the test this time around.

There is something to be said for UI, and while the one for the GRE sucks, it's the same as the one that they distribute for free on their PowerPrep software off their website. Practicing on their software beforehand seriously saved my bacon.

I hope I never have to take another standardized test from the Educational Testing Service again, though.

10,000m on Concept2 Model C, 42:57, 26 OCT 06, Fort Leavenworth KS

Kim-Lian, "Kids in America"

WX at 0600: 53.1 (11.7) DP 50.0 (10.0) BP 29.82 (1009) NE 5 fog RH 89%

Odometer 2: 202.6mi

Z4.

First time on the erg in a while. It was that much more painful as I've been doing physical therapy on my right ankle, which was presenting for arthritis a few weeks ago. I think, now that it's gotten cold and the barometric pressure has for the most part changed, that it shouldn't be problematic, but given this morning's weather, spinning was fine, also.

Splits
Distance: 10000
Time: 0:42:57
Per 500m: 02:09
Drag Factor 148
Per Mile 0:06:55

4.1mi, 35:28, 24 OCT 06, Fort Leavenworth KS

Corrosion of Conformity, "What (?)"
The Cure, "A Forest"

WX at 0600: 34.0 (1.1) DP 25.0 (-3.9) BP 30.22 (1023) SE 8 fog RH 69% WC 26 (-3)

Odometer 2: 202.6mi

Z3 high start, last 2 miles Z2.

The 2.13 at the start was to get to the start of a run which would be intended as wogging, and for the most part was. The start was fast since I started late and didn't want to stand the guy up. I didn't, not for long.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.13 16:47 16:47 07:53 07:53 2.13
1.00 26:26 09:39 09:39 08:27 3.13
1.00 35:28 09:02 09:02 08:35 4.13

6.8mi, 56:08, 22 OCT 06, Fort Leavenworth KS

"Jester" from the DOS computer game Terminal Velocity

WX at 0800: 34.0 (1.1) DP 27.0 (-2.8) BP 30.2 (1022) W 7 mostly cloudy RH 75% WC 28 (-2)

Odometer 3: 22.9mi

Z3 high.

Good god was today a cold one. I had double gloves and a hat. Polypro gloves and the hat came off after the first 2.09 lap.

It's gratifying, though, to run nothing but negative splits, and today was a textbook example.

I could tell a definite acceleration at the 36-37 minute mark, as I fully warmed up. If this is what I can expect going into the winter, this is pretty good news.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:17 02:17 08:29 08:29 0.27
2.09 19:53 17:36 08:25 08:26 2.36
2.09 37:11 17:18 08:17 08:21 4.45
2.09 53:58 16:47 08:02 08:15 6.54
0.27 56:08 02:10 08:01 08:15 6.81

8,000m on Concept2 Model C, 34:20, 20 OCT 06, Fort Leavenworth KS

David Bergeaud, opening credits to Earth2
Michael Kamen, closing credits to From The Earth To The Moon

WX at 0600: 36.0 (2.2) DP 30.9 (-0.6) BP 29.85 (1010) SSW 9 clear RH 81%

Odometer 2: 198.5mi N/A

Z3.

For a day I was planning on doing something different, I was singularly out of gas. The 2:09/500m average pace is deceptive; I was dragging ass, as I was rowing a signficant segment at 2:12 with some parts as slow as 2:15.

It could be that my legs are tired...just maybe. Tomorrow is a Do Nothing But Eat day.

Splits
Distance: 8000
Time: 0:34:20
Per 500m: 02:09
Drag Factor 182
Per Mile 0:06:54

5.1mi, 44:01, 19 OCT 06, Fort Leavenworth KS

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

WX at 0600: 41.0 (5.0) DP 30.0 (-1.1) BP 30.04 (1017) NNW 7 overcast RH 64%

Odometer 3: 14.1mi

Z3.

Today started fast and inconsistent. Then we started hitting hills and we slowed down considerably. Still, today was productive, but inconsistency is bad. I'll need a more disciplined approach later on.

I wore some snivel gear, which is kind of unusual for only 41 degrees, but I was glad I did at the end. It was chilly...

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:07 02:07 07:50 07:50 0.27
2.09 20:22 18:15 08:44 08:38 2.36
2.09 37:53 17:31 08:23 08:31 4.45
0.67 44:01 06:08 09:09 08:36 5.12

4.0mi, 35:20, 18 OCT 06, Fort Leavenworth KS

Nothing in the iThink.

WX at 0600: 52.0 (11.1) DP 45.0 (7.2) BP 29.84 (1010) N 13 overcast drizzle RH 77%

Odometer 2: 198.5mi

Z2.

Today was a recovery run. GPS on the track, target time 9:00mpm. I can live with 35:20, though. What I didn't count on was it being as cold as it was. 52 degrees was chillier - and I think the relative humidity and wind speed didn't help either. I needed to do some wogging, though, so today was productive. I have to avoid the temptation of overtraining, particularly in weather like this.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:44 08:44 08:42 08:42 1.00
1.00 17:32 08:48 08:46 08:44 2.01
0.99 26:17 08:45 08:48 08:45 3.00
1.00 35:20 09:03 09:01 08:49 4.01

10,000m on Concept2 Model C, 42:53, 17 OCT 06, Fort Leavenworth KS

Moonbabies, "Sun A.M."
Moonbabies, "War on Sound"

WX at 0600: 55.9 (13.3) DP 52.0 (11.1) BP 29.56 (1001) SSW 8 mist RH 87%

Odometer 3: 9.0mi

Z3-4.

Today was a day of tired legs. My legs weren't feeling so hot after all the running in the last few days. Tomorrow needs to be wogging. Plan is four miles on the track going no faster than 9 minute pace.

In spite of it all, though, I was pretty pleased to spin under 43 minutes regardless of how tired my legs were. My hamstrings were pretty well smoked today.

Splits
Distance: 10000
Time: 0:42:53
Per 500m: 02:09
Drag Factor 140
Per Mile 0:06:54

4.7mi, 41:05, 16 OCT 06, Fort Leavenworth KS

Trey Parker, "America, Fuck Yeah"

WX at 0700: 57.9 (14.4) DP 48.9 (9.4) BP 29.74 (1007) SE 12 overcast RH 72%

Odometer 2: 194.0mi

Z3-Z4.

This morning's iThink stemmed from a discussion of North Korea and the recent tensions over nukes. My running partner was watching Fox News (which I try really hard not to watch) last night and he was telling me about how they described a second Korean War happening.

Herroo, Mister Brix!

Today's run was a textbook case on starting too fast and blowing it. The first split wasn't actually at 7:41/mi pace but wasn't much slower than 8:00/mi pace. After the fast start, we backed it off, then

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:04 02:04 07:41 07:41 0.27
2.09 20:27 18:23 09:04 08:40 2.36
1.24 31:19 10:52 08:46 08:42 3.60
0.85 38:40 07:21 08:39 08:41 4.45
0.27 41:05 02:25 08:57 08:42 4.72

9.0mi, 75:12, 14 OCT 06, Fort Leavenworth KS

Scott Cossu, "Demeter/Rejoicing"

WX at 0800: 36.0 (2.2) DP 21.0 (-6.1) BP 30.12 (1019) W 6 clear RH 54%

Odometer 3: 9.0mi

Z3.

First run in the new shoes and it was good. The weather conditions were just about perfect, although my hands were cold by the end, even in spite of my gloves.

Still, it was cold. This underscores why summer is just a holding effort while winter is where I make my real progress.

This breaks my old PR by about six minutes. Yes! I was gratified to run an average pace of 8:23/mi, although holding 8:05/mi in the last 1.4 was definitely worth it.

Splits
SGMT AGGREGT SEGMENT PERMI AVGPC DIST
0.32 0:02:47 0:02:47 08:44 08:44 0.32
3.19 0:29:12 0:26:25 08:18 08:20 3.50
3.82 1:01:20 0:32:08 08:25 08:22 7.32
0.28 1:04:08 0:02:48 10:08 08:26 7.60
1.37 1:15:12 0:11:04 08:05 08:23 8.97

Iraqi patriots

I was respectful of my Iraqi Security Forces counterparts, but this is a tragedy indeed.

Sectarian violence will be the undoing of the Iraqi state. In a country composed of such wildly different demographics, I have to wonder why we didn't study our history and maybe consider a federation after all.

That said, I did not know about the Scorpions; but the Iraqi Counter Terrorism Force (ICTF), the élite Iraqi military special operations unit, was very, very good indeed. I don't dish out the descriptor of élite much - but the ICTF's professional competence - tied to their strong nonsectarian identity. They weren't Shia, they weren't Sunni, they weren't Kurds - but they were definitely Iraqi patriots, as was COL Mamuri.

These Iraqi patriots are our best chance to prevent Iraq from tanking.

3.7mi, 33:41 11 OCT 06, Fort Leavenworth KS

Hilary Duff, "Wake Up" (Ultimix)

WX at 0600: 46.0 (7.8) DP 42.1 (5.6) BP 29.72 (1006) W 8 clear RH 85%

Odometer 2: 189.3mi

Z2.

I desperately need to find a different default mantra. Much of the reason is because of the tempo of the song - which fits. I just need more variety than teeny-bop.

Today was a zone 2 wogging recovery run, in spite of the disproportionately fast start. My legs were tired and today was a prime candidate for sleeping in. Tomorrow I think I'll row, as the forecast calls for temperatures right around freezing.

Weather like this, though is dangerous. I tend to overtrain in conditions like this because the weather is good and I perceive a lost window of opportunity if I don't train hard. Then I end up training too hard.

My new shoes should come in sometime today, I hope. 200 mile overlap between shoes seems to be about the going crossover point for shoes.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 07:12 07:12 08:25 08:25 0.86
0.73 14:19 07:07 09:45 09:02 1.59
0.98 23:18 08:59 09:08 09:04 2.57
0.86 31:08 07:50 09:07 09:05 3.43
0.28 33:41 02:33 09:04 09:05 3.71

4.7mi, 40:09, 10 OCT 06, Fort Leavenworth KS

Corrosion of Conformity, "What(?)"
Corrosion of Conformity, "Negative Outlook"
Hilary Duff, "Wake Up" (Ultimix) [yes, no shit, it keeps coming back.]

WX at 0700: 51.1 (10.6) DP 41.0 (5.0) BP 30.14 (1020) NNE 9 overcast RH 68%

Odometer 2: 185.6mi

Z3.

Today was the first real run back after going on profile. My profile states "run at own pace." I ran a time that indicates I could have passed the physical fitness test with comparatively little effort. I'm not in shape to get my usual 290 points or so, but that's not important right now. The sad thing is that I'm prohibited from running two miles for time. Lame.

My ankle didn't bother me much so long as I didn't turn on it. I was watching that pretty closely.

What I didn't realize was that I was faster at the end than when I started - I certainly didn't feel that way when I finished. The general inconsistencies of speed come from hills.

Yay.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:23 02:23 08:52 08:52 0.27
1.24 12:45 10:22 08:21 08:27 1.51
0.85 20:14 07:29 08:48 08:34 2.36
1.24 30:36 10:22 08:22 08:30 3.60
0.85 37:53 07:17 08:34 08:31 4.45
0.27 40:09 02:16 08:24 08:30 4.72

10,000m on Concept2 Model C, 42:19, 9 OCT 06, Fort Leavenworth KS

Public Image Limited, "Rise" (right ethos, wrong tempo - too slow)
Asobi Seksu, "I'm Happy But You Don't Like Me" (right tempo, wrong tone)

WX at 0800: 51.1 (10.6) DP 41.0 (5.0) BP 30.22 (1023) N 9 pcdy RH 68%

Odometer 2: N/A.

Z4-Z5.

Today ended up being a personal record at 10,000m. Not sure how, not sure why, but I was able to hold 2:05/500m for the first 2000m cut. After that, it was just a matter of not slowing down much. Much of the last 2000m was done at paces ranging from 1:58-2:04/500m. That was a nice change of pace.

It also underscores the basic disparity of speed. I was spinning at 6:49/mile pace. Encouraging, but depressing at the same time. I don't remember the last time I ran 6:49/mile for 10km, but I think it was 1998.

Splits
Distance: 10000
Time: 0:42:19
Per 500m: 02:07
Drag Factor 140

The source of my discontent

The last week here at the School of Advanced Military Heresy was spent doing some futures work. Futures work normally involves development of concepts and identification of the requisite capbilities to achieve those concepts.

What made it that much more suspect was the involvement of contractors, in this case, contractors attempting to demonstrate proof of some principle.

I invariably feel leery of concepts work when they show up half-baked because the basis of those concepts will often steer billions of dollars of future procurements. When it's someone attempting to sell a particular piece of hardware and the recurrent ad pitch is that "we need warfighters to validate this!" Causation and intellectual rigor are necessary components of concepts development as a result. More prosaically, weak shit will cost more lives in the future as every validated concept for futures work shapes how we will expend our spirit, blood, and treasure in the pursuit of national objectives.

There were two things that drove me nuts.

1. The scenarios to describe the future environment were written like a can of spilled fuck. I'm not saying that we'll never fight against a near-peer competitor and fight the Clash of the Titans in (insert name of desert). But it's fucking unimaginative to think that we'll be fighting someone who looks like the goddamn Soviet Army with its bevy of indirect fire gun and rocket artillery.
As a framework, the National Defense Strategy outlines four types of threats (called challenges in this case): traditional, irregular, disruptive, and catastrophic. No less a document than the 2006 Quadrennial Defense Review says the US military needs to get away from fighting traditional threats and concentrate on irregular, disruptive, and catastrophic.
So when guys raised on fighting the Soviets in the Cold War are pushing a certain genre of toys as a fundamental element of how we will conduct operations in the future, I get skittish when our enemy looks almost exactly like someone we vanquished through primarily nonkinetic means almost two decades ago. Too bad they are having a much harder problem with grasping that the basic nature of the threat is probably not going to be very traditional, and will require us to do the same kind of hard, but noncontiguous campaigning that has been a basic fact of life for us in Iraq, Afghanistan, and the Philippines. It is what it is. It's not the goddamn Warsaw Pact.

2. The school I'm in is supposed to create officers capable of thinking at the high operational art. So, as I found myself doing staffwork to plan out an infantry battalion tactical attack, it's hard for me, as a strategist, to avoid the overpowering urge to say What A Fucking Waste Of Time (WAFWOT). If I was still interested in being tactical, I guess I would've stayed a shooter. I no longer have any aspirations or pretense to that level of war. If I have to drill someone with 5.56mm green tip at my workplace (and for a guy who hasn't had to fire a rifle for most of his career, I shot 37 out of 40 on advanced infantry optics at my last range) then I have seriously Boned The Pooch and I will presently have much bigger problems than strategy.

The long and skinny is that I don't think I could work for a contractor in good conscience after retirement. Maybe I won't think that way when I'm no longer on active duty, but the long and skinny is that every day I got done working with these contractors on their pet project, I felt like Lady Macbeth inasmuch as I felt the need to keep scrubbing because the blood just wouldn't come off my hands at the end of the day.

2.9mi, 25:54, 8 OCT 06, Fort Leavenworth KS

For Against, "sabres"

WX at 0700: 51.1 (10.6) DP 41.0 (5.0) BP 30.17 (1021) S 9 pcdy RH 68%

Odometer 2: 180.9mi

Z3.

First run in a while. I was being careful about where I stepped, but I'm going to have to be more judicious about training regardless.

I've felt worse - but I've felt better.

2.94 miles before turning back because I was starting to work too hard is fucking pathetic.

A possibly mitigating factor is that I was pulling 120lbs. worth of kids yesterday over the Weston (Missouri) Applefest. This event highlighted some basic disparities between myself and Household6:
- my radio is on NPR (when I listen to the radio, which is almost never), her radio is on Radio Disney (yes, Kansas City has a Radio Disney affiliate).
- My normal walking speed is geared towards rucking heavy loads and being in the city, two mostly disparate activities - except for their speed. Being trapped in a crowd of aimlessly milling-around slow-moving people drives me fucking bananas. Household6's walking pace, is well, lugubrious.

On the flip side, I did get in probably about 2 1/2 miles worth of running as I staged vehicles back and forth from where we'd originally parked to a more forward location. That running was almost all hills.

Any presumptions of the Midwest being flat are fake and must be dispelled immediately. Note the not-inconsiderable Missouri River valley, which is flat. Everything else, however, is not particularly flat.

I realized I now row faster (even when I max out drag factor) than I run. Much, much faster than I run.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.91 08:07 08:07 08:53 08:53 0.91
1.45 19:58 11:51 08:12 08:28 2.36
0.58 25:54 05:56 10:14 08:49 2.94

15,000m on Concept2 Model C, 66:50, 6 OCT 06, Fort Leavenworth KS

iThink was drowned out by the Jazzercise class going on less than 50m away from me. On the other hand, it did provide whatever the class was listening to as background music. Sometimes ok, sometimes regrettable.

WX at 1000: 60.1 (15.6), DP 45.0 (7.2) BP 30.39 (1029) SE 14 clear RH 57%

Odometer 1: N/A.

Z3-4.

Today would have been a pretty ideal day to run if my ankle wasn't hosed. After eating something that put me in the gastric hurt box, I had to go get it on the Concept. First time I've done 15km, a running event at which I used to be somewhat competitive, but I was pleasantly surprised that I was able to hold a 2:14 overall. The actual time was 69:50, but I had to stop about 1600m before the finish for an emergency latrine stop.

Otherwise, it was a good session. A 140 drag factor may work well, although I'll see if I can find one that works best for me for time trialing.

Splits
Distance: 15000
Time: 1:06:50
Per 500m: 02:14
Drag Factor 140

How we're going to lose the war

I do like the proposal of centrists running two years from now.

Ideology is not an acceptable substitute for competence!

8,000m on Concept2 Model C, 35:30, 4 OCT 06, Fort Leavenworth KS

Ray (last name unknown), "A Song to Help You Keep Your Job" {This is fucking brilliant.}

WX at 0700: 66.9 (19.4) DP 55.0 (12.8) BP 30.07 (1018) NW 12 mostly cloudy RH 65%

Odometer 1: 421.0mi, but really N/A

Z3.

Today was going to be an easy day. Nothing hard, nothing particularly ambitious.

"A Song To Help You Keep Your Job" is courtesy of my professor from the Army War College, who is in many ways one of the sustaining influences of my particularly specialty.

What should be outlawed: spinning on the erg and having three not unatrractive women in spandex walk behind me and trail their perfume, thus, distracting me incessantly without the recourse of being able to see.

This caused me to deviate slightly faster than the 2:12-2:15/500m I intended, as I realized I was cranking 2:09/500m as a result. Discipline, discipline, discipline!

Still, when my ankle (which I broke in 3 places a few years ago) is acting up and flares in distinctly unpleasant ways when I attempt to change direction quickly, rowing is my recourse since I've been officially disallowed from running because of what in my profession is known as a temporary profile.

More to follow on why I want to "whip somebody's ass" later, unrelated to profiles, perfume, or spandex.

Splits
8000m on Concept2 Model C: 35:30.5
Average split 2:13.2/500m
Drag Factor 183

8,000m on Concept2 Model C, 34:44, 1 OCT 06, Fort Leavenworth KS

Depeche Mode, "Everything Counts" (live off the 101 dual disk set)

WX at 1200: 84.0 (28.9) 53.1 (11.7) 30 (1015) SSE 17 RH 35%

Odometer: N/A

Z3 high.

Nothing fancy. I should probably back off in the next few days or so given that I have a physical fitness test this week. However, I won't be running it as I'm on a profile. The ankle I broke seven years ago is acting up again. I realized I'm no longer around killers for a living when the nurse practitioner here wrote me a profile that says "no running." My reaction was something along the lines of "are you fucking crazy?"

Unfortunately, disobeying a profile is probably a dumb move in a schoolhouse where the students are only transients and the hospital doesn't normally serve units that, well, fucking KILL for a living.

Today's spin is what I'm doing to avoid tapping out any higher than the 186 pounds I hit today. Obligatory sound of pig squealing will ensue at weigh-in this week.

Splits
8,000m on Concept2 Model C: 34:44.3
Average pace: 2:10/500m
Drag Factor 165

10,000m on Concept2 Model C, 44:12.1, 29 SEP 06, Fort Leavenworth KS

Hilary Duff, "Wake Up" (not a particularly good erg mantra)

WX at 0600: 48.9 (9.4) DP 37.9 (3.3) BP 29.92 (1013) S 12 clear 66%

Odometer 2: 178.0mi

Z4.

My running partner chickened out on me this morning, opening up an alternative hard workout, and this delivered.

I obviously didn't drink enough water if I had to stop midway to hit the water fountain. This resulted in a fairly slow overall pace of 2:12.6/500M. 44:12 is not particularly horrible, but it isn't particularly good either. Then again, it factored in about a minute lost to the water break.

Drag factors started at 180, then dropped to 149, then settled back to max at 185 as I realized I'd probably be better off trying for power rather than for lighter effort as I was trying to work abs and upper body as well.

I like spinning at lower resistances, but I go faster at higher drag factors. Not sure why, though.

2.9mi, 28:27, 28 SEP 06, Fort Leavenworth KS

Nothing in the iThink.

WX at 0600: 50.0 (10.0) DP 43.0 (6.1) BP 30.11 (1019) NW 12 clear RH 76%

Odometer 1: 421.0mi

Z2.

Man, did I feel like ass today. Lack of sleep is starting to accumulate again. Household6 has bronchitis, too. Yay.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.28 28:27 05:31 19:42 09:41 2.94

2.8mi + 6,000m on Concept2 Model C, 25:33, 26 SEP 06, Fort Leavenworth KS

Cruiserweight, "To Be Quite Honest"

WX at 0600: 54.0 (12.2) DP 46.0 (7.8) BP 30.06 (1017) W 5 clear RH 74%

Odometer 1: 418.1mi

Z3.

Fast run to gym, even faster row. I was holding about 2:09/500m in the first 2000m, then accelerated to about 2:06-2:07/500m, and started my last 2000m at around 2:05/500m, finishing my last 500m at 2:00/500m.

Economies of form combined with some rest were probably contributors, but form matters. I honestly don't think I'd row what I did today without it. Strokes were initially slow (26 spm) but by the end were averaging around 30-31 spm in the last 500m.

Resistance knob was maxed out today. It might be time to start experimenting with different drag factors, but it had to be somewhere around 178 or so - which makes today's erg session that much more significant.

Slow run back, but the run back was important mostly just to loosen up.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 11:51 11:51 08:32 08:32 1.39
1.39 25:21 13:30 09:43 09:07 2.78

6000m on Concept2 Model C: 25:33
Average pace 2:07.8/500m
Drag Factor not recorded today

4.7mi, 43:22, 25 SEP 06, Fort Leavenworth KS

nothing in the iThink today. Just conversation.

WX at 0600: 48.0 (8.9) DP 42.1 (5.6) BP 30.11 (1019) SW 7 clear RH 80%

Odometer 2: 178.0mi

Z3 mid.

I felt like ass today. My legs are just too tired to sustain the pace I want, so it's time to back off some. I find this maddening if only because I don't think I'm working all that hard.

Something's wrong with the splits this morning, but I don't care. The end product was accurate, so I'm not too concerned with split 2 or 3.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:15 02:15 08:22 08:22 0.27
0.96 13:39 11:24 11:52 11:06 1.23
2.00 21:47 08:08 04:04 06:45 3.23
1.22 40:49 19:02 15:36 09:10 4.45
0.27 43:22 02:33 09:27 09:11 4.72

6.0mi, 48:12, 23 SEP 06, Fort Leavenworth KS

Hilary Duff, "Wake Up"
Aram Khatchaturian, Adagio from Gayane ballet suite

WX at 0800: 57.9 (14.4) DP 52.0 (11.1) BP 29.72 (1006) SSW 7 rain; mist RH 80%

Odometer 2: 173.3mi

Z3.

The intent was to run six today at fairly decent pace. I don't own enough blaze orange to consider running on back roads infested with hunters, so I went to the track and ran laps. Thank god for GPS.

Initial mile was at about 8:09 and that set the pace. That actually didn't feel so bad. However, when I kicked it up to 7:52/mile in the last mile, relative effort got markedly harder. Admittedly, it was about 12 seconds faster per mile than before. Still, I thought I should be running better than that.

Problematic is my desire to stuff my face versus my need to shave weight. The problem is that I don't know offhand how much is lard and how much is muscle. My increased work on the Concept2 may have changed the balance towards muscle in the short term - which in this case warrants continued effort because the muscle will eventually start eliminating fat. Similarly, whatever fat I really had after coming back from Iraq really was reduced as I was converting so much energy - resulting in a muscle mass big enough to offset any loss of lard. Shit.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:06 08:06 08:05 08:05 1.00
1.00 16:15 08:09 08:09 08:07 2.00
1.00 24:17 08:02 08:03 08:06 3.00
1.01 32:23 08:06 08:03 08:05 4.01
1.00 40:21 07:58 07:59 08:04 5.00
1.00 48:12 07:51 07:50 08:02 6.01

2.8mi + 6,000m on Concept2 Model C, 25:50, 21 SEP 06, Fort Leavenworth KS

Tchaikovsky, "1812" Overture
Also, Brief snippets of:
- Corrosion of Conformity, "What(?)"
- The Lemonheads, "Tenderfoot"

WX at 0500: 64.9 (18.3) DP 52.0 (11.1) BP 29.77 (1008) S 17 light rain RH 63%

Odometer 1: 415.3mi

Z3 high.

Something other than running. As an experiment, I decided to crank the resistance all the way up on the Concept2 this morning just to see how things might be different.

Interestingly, there was little discernible difference in pace and I think I worked my upper body a little more, which was the goal. I was holding mostly 2:12/500m in the first 1000m, then shifted to 2:06/500m for another 1000m and settled around 2:08-2:10 for the remainder. My finish was pretty strong, finishing closer to about 2:00/500m.

The significant difference here was one of tempo. I was spinning closer to about 27-28 spm rather than the usual 30-32 spm I normally clock at lower drag factors (for example, 34 spm when I rowed earlier this week with a drag factor around 100-105.)

I need to do a little more examination to see where I really get the best results; whether it's sustained speed and high spm versus a slower, more deliberate pace. I think I'll experiment with higher drag factors to see where else I get improvement.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 13:25 13:25 09:39 09:39 1.39
1.39 26:33 13:08 09:27 09:33 2.78

6,000m on Concept2 Model C: 25:50
Drag Factor 182, average speed 2:09.5/500m

4.0mi, 35:52, 20 SEP 06, Fort Leavenworth KS

Nothing in the iThink today.

WX at 0600: 51.1 (10.6) 39.9 (4.4) 30.11 (1019) E 7 clear RH 65%

Odometer 1: 412.5mi

Z2-Z1.

4 miles of wogging. My ankle is starting to ache some. I suspect it could be a touch of arthritis, which makes sense since I broke it in three places six years ago.

I rigidly held at 9:00 pace as a recovery run. I needed it after yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 09:04 09:04 09:00 09:00 1.01
1.00 17:50 08:46 08:48 08:54 2.00
1.00 26:53 09:03 09:04 08:57 3.00
1.00 35:52 08:59 09:00 08:58 4.00

9.7mi, 82:43, 19 SEP 06, Fort Leavenworth KS

Limp Bizkit, "Rollin'
Juliana Hatfield, "You Are The Camera"
Juliana Hatfield, "Perfection"
that dog., "Being With You"

WX at 0600: 48.0 (8.9) DP 41.0 (5.0) BP 30.08 (1018) WNW 8 clear RH 76%
WX at 0500: 48.0 (8.9) DP 39.9 (4.4) BP 30.06 (1017) W 7 clear RH 73%

Odometer 2: 166.8mi

Z4.

This was supposed to be a long run - and it was until I for the most part hit the wall coming around the last two miles.

Still, it was well worth it. This is the first time since returning from theater that I've tried multileg runs, and I might do that since the overall distances here at Fort Leavenworth don't really warrant single runs beyond about 8 miles short of going over some extremely unpleasant hills, which I did anyway today.

I will need to be pretty damn judicious after this day's run, which was hard by any standard.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 02:48 02:48 08:18 08:18 0.34
0.87 10:59 08:11 09:26 09:07 1.21
0.68 16:03 05:04 07:26 08:30 1.89
0.67 21:33 05:30 08:15 08:26 2.55
2.24 42:25 20:52 09:18 08:51 4.80
0.86 48:36 06:11 07:09 08:35 5.66
0.34 51:10 02:34 07:28 08:31 6.00
0.85 58:42 07:32 08:51 08:34 6.86
0.73 64:20 05:38 07:40 08:29 7.59
0.98 72:52 08:32 08:42 08:30 8.57
0.86 80:22 07:30 08:43 08:31 9.43
0.28 82:43 02:21 08:24 08:31 9.71

6,000m on Concept2 Model C, 26:17, 18 SEP 06, Fort Leavenworth KS

W.G. Snuffy Walden, closing credits to My So-Called Life

WX at 0600: 51.1 (10.6), DP 46.0 (7.8), BP 29.91 (1012), W 6 clear, RH 83%

Odometer 2: 157.1mi

Z3.

I attribute today's iThink to watching My So-Called Life for the first time since in, oh, about a decade. Do I ever miss that show.

A comparatively easy day. I woke up too late to go for the preparatory run, but was able to spin mostly at 2:15 in the first 2000m, then to 2:10 for the next 3000m, then for mostly around 2:05 in the last 1000m. Not bad for the stated drag factor, a little higher than usual intentionally.

With today's weather it's almost criminal not to go out running, but I'm saving that for tomorrow.

Splits
2:11/500m average split
Drag Factor 137

2.8mi + 10,000m on Concept2 Model C, 44:00, 17 SEP 06, Fort Leavenworth KS

Hilary Duff, "Wake Up"

WX at 0900: 64.0 (17.8), DP 57.9 (14.4), BP 29.77 (1008), NNW 21 overcast, RH 80%

Odometer 1: 408.5mi

Z4 intervals.

The run to the gym was unexpectedly fast - and today's workout on the Concept was 2000m intervals, initially with a 1000m break, then with two 500m breaks in between.

I deliberately did not check splits, but was able to hold sub-2:09/500m pace. My strongest interval was right after the 5500m mark, where I was holding right around 2:05-2:06/500m.

Drag factor was around 112. Screwing around with drag factor, and knowing how to use it, I can train a bit smarter. I realized that when the drag lever was set to 4 rather than the 7 at which I normally set it. My other intervals were around the 2:07-2:10/500m mark with my breaks as high as 2:30/500m to as fast as 2:16/500m.

My hamstrings were burning today...but I need to do a more deliberate 10,000m time trial rather than just doing intervals. The short-term standard is to be able to spin under 2:10/500m for a 10,000m time trial - consistently. I think this is doable; I even think it could get as good as 2:05/500m...so long as I work on it. I may shift my training focus to spinning this fall just to see what happens...particularly since I have a physical fitness test coming up in about three weeks.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 12:09 12:09 08:44 08:44 1.39
1.39 25:28 13:19 09:35 09:10 2.78

10,000m on Concept2 Model C: 44:00

6.1mi, 55:53, 15 SEP 06, Fort Leavenworth KS

W.G. Snuffy Walden, opening credits to My So-Called Life

WX at 0600: 61.0 (16.1), DP 52.0 (11.1), BP 29.97 (1014), SSE 12 clear, RH 72%

Odometer 2: 157.1mi

Z3.

Beware the Ides of September. Man, did I feel like ass this morning. Some of this was a deliberate effort to moderate pace, and some of it was running with someone who doesn't like to run distance.

Still, it was god for a deliberate pace run. Not too easy, not too hard.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 03:47 03:47 11:00 11:00 0.34
0.90 12:25 08:38 09:36 09:59 1.24
0.71 18:26 06:01 08:30 09:27 1.95
0.69 24:25 05:59 08:40 09:15 2.64
2.28 45:50 21:25 09:23 09:19 4.92
0.87 53:03 07:13 08:18 09:10 5.79
0.35 55:53 02:50 08:11 09:06 6.14

4.1mi, 38:21, 14 SEP 06, Fort Leavenworth KS

nothing in the iThink.

WX at 0600: 57.0 (13.9), DP 51.1 (10.6), BP 29.97 (1014), SE 9 clear, RH 80%

Odometer 1: 405.7mi

Z3.

Nothing ambitious as I'm still trying to get caught up on rest from this week's travel and workouts.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.83 07:37 07:37 09:09 09:09 0.83
0.73 14:24 06:47 09:16 09:12 1.56
1.00 23:25 09:01 09:04 09:09 2.56
0.87 31:10 07:45 08:57 09:06 3.43
0.72 38:21 07:11 10:03 09:16 4.14

10,076m in two legs on Concept2 Model D, 44:31, 12 SEP 06, Carlisle Barracks PA

Hilary Duff, "Wake Up"
Basil Poledouris, "Directive IV"

WX at 0600: 59.0 (15.0), DP 48.9 (9.4), BP 30.3 (1026), Calm overcast, RH 69%

Odometer 1: 401.6mi

Z4 spin.

I know it seems pretty damned incongruous to mix Hilary Duff and a particularly reflective track from Basil Poledouris' soundtrack to RoboCop.

On the other hand, it's been almost a year since I've been to Carlisle Barracks. It's an installation that, if someone offered me orders, I'd take in about a split second. After my experience there last summer (which I'd casually, but undeniably call the best Army school I ever attended), I'm wistful. No regrets.

That being said, I'm trying to figure out why I was killing myself just to hold 2:10/500m pace. On my second 5000m leg, after about a break of about a minute and a half, I went through a rhythm where I was resting at about 2:18-2:20 pace doing palm-up pull-ups in the seat for about 500m, then more deliberate effort for 1000m. It might've been the amount of beer I drank last night, or relative lack of sleep (8 hours in the last two days), but it's also a basic fact that the Concept2 Model D here at Carlisle is in a hell of a lot better shape than the Model C at Leavenworth. The rail on the one at Leavenworth tends to skip if I stroke at any angle. The action on the ones here at Carlisle is rock-solid...but the Model D is also built differently than the Model C.

I'd say I was running a drag factor of about 100-105. I started at a drag factor of 117 and it wasn't working for me - but in this case, I was shooting for speed, not for raw power like I was last year, when I'd crank the resistance to 10 rather than the 5.5 I had it on this morning. Still, drag factor varies among machines by settings; hence the use of drag factor to set the resistance.

I'll be playing with lower drag factors to see where it takes me when I get back to Leavenworth.

I still want a Model D of my own...eventually.

Splits
5076m: 22:24
5000m: 22:07

2.8mi + 5,000m on Concept Model C, 21:26, 11 SEP 06, Fort Leavenworth KS

Michael Kamen, Opening Credits from From the Earth to the Moon

WX at 0600: 64.9 (18.3), DP 63.0 (17.2), BP 29.95 (1014), SW 5 mist, RH 93%

Odometer 2: 151.0mi

Z2 run, Z3 spin.

It's hard not to think about what I was doing five years ago. I remember at the end of the day wondering if I was going to get The Call launching us to deploy, as I was a cavalry troop commander in a certain airborne division at the time. That was a while ago.

Nothing special for the run, but a passable spin. I'm encouraged that my starting average speed is around 2:05/500m to 2:08/500m - and I was able to hold about a 2:08 average spin time based on the computer...although more realistically, it should be more like 2:10 as I was spinning 2:00-2:05/500m by the last 400m.

My legs have been tired - and I'm surprised how much some of these workouts are taking out of me. Yesterday's run wiped me out all day. That's pretty weak.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 13:25 13:25 09:39 09:39 1.39
1.39 26:23 12:58 09:20 09:29 2.78

5,000m on Concept C: 21:26

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