4.5mi, 39:21, 11 APR 07, Tampa FL

Bear McCreary, "The Shape of Things to Come"
Bear McCreary, "All Along the Watchtower"

WX at 0700 at KTPA: 64 (18) DP 62 (17) BP 29.82 (1009) NNE 3 mist RH 93

Odometer 3: 254.3mi

Z3.

Nothing fancy, and my legs were dead. I did drink a little more beer last night than usual, which is kind of routine for temporary duty. No big deal, but I was going to run it out, and that largely happened. It's damned humid here in Tampa, but it was raining cats and dogs yesterday and it's been a while since I've run in 60-some degree weather.

I may also be feeling Sunday's intervals.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.22 02:05 02:05 09:28 09:28 0.22
1.35 13:58 11:53 08:48 08:54 1.57
1.35 25:53 11:55 08:50 08:52 2.92
1.35 37:28 11:35 08:35 08:46 4.27
0.22 39:21 01:53 08:34 08:46 4.49

Another lost friend

Captain Jon Grassbaugh, a 2003 Johns Hopkins graduate, died three days ago of an IED strike in Iraq.

I'm sure more details will shake out; the official casualty report will probably go out later today.

This is another sad instance of someone now lost for who I'd like to think I had some, however small, influence. He and I had talked about the nature of life in the 82d Airborne as an armor officer, a commonality which he and I had once shared, although at different times. He and I were both members of the Pershing Rifles military honor society during our years at Hopkins, which was how I ended up meeting him in the first place.

Jon is the second person I've found out about in the last four days who has died in Diyala Province, an area for which I had some nominal planning responsibility when I was in Iraq a year ago as a division strategic planner.

Some errata: Jon graduated from Hopkins in 2003, not 2002. I hadn 't realized he was regimentally affiliated to the 7th Cavalry, an organization whose history I actually know well...having been a member once.

I wonder, from time to time, if he stuck out at Philips Exeter Academy because he contemplated joining the military...something which I don't really associate with the prep school crowd. It was certainly the exception rather than the rule in the Virginia prep school I attended for twelve years.

On the web:
The New Hampshire Union-Leader
The Johns Hopkins Gazette

5.5mi including 8x407 intervals, 9 APR 07, Fort Leavenworth KS

The Connells, "Fun & Games"
that dog., "Retreat From The Sun"

WX at 0700: 30.0 (-1.1) DP 18.0 (-7.8) BP 30.07 (1018) SSE 6 overcast RH 60 WC 23 (-5)

Odometer 4: 46.7mi

Z4 high intervals, Z1 finishing wog.

407m intervals come from running in lane 2 the entire time; better to run slower intervals than to run faster ones for length of distance. This will be better when I actually do the distance for record.

First interval work in a long, long time. These splits are really not promising, but they're better than nothing else at all.

I found that I could reasonably hold 104 seconds/lap and not completely kill myself - it was when I started speeding up to 100/lap that the rest times started going noticeably longer.

By lap 8, I was pretty well done.

I took about 20 minutes of wogging (to expend lactic acid buildup) afterwards, so I'll estimate that at about 2 miles or so.

Splits (split/rest)
1: 104/78
2: 102/89
3: 104/98
4: 100/97
5: 105/107
6: 104/102
7: 100/95
8: 107/123

A eulogy for one of my old soldiers

The ongoing war - and yes, America, there is a war - is a pervasive aspect of my daily life. There are, however, none more pervasive than when someone I know personally shows up in the news for the wrong reasons.

Sergeant Jason Swiger, of the 5th Squadron, 73d Cavalry, died on 25 March when a suicide bomber attacked his convoy in Baqubah, Diyala Province.

I've known personally a few people who have died in combat in Operation IRAQI FREEDOM. Some of them I knew relatively well, some less so. I was then-Private Swiger's first troop commander when he got out to the force from Fort Knox, where he did his basic and advanced individual training. He was, like many of my paratroopers, a bit brash, but young, with the enthusiasm that comes with youth and perceived indestructibility.

He was not a model soldier all the time - and reading about his life from before he came into the Army, I can see where he got his wry streak. Sometimes it would get him in trouble. I remember, very dispassionately at the time, having to administer nonjudicial punishment for not showing up to work on time. Some soldiers would take that as victimization, and not move beyond it. Jason Swiger was not one of those people. He eventually grew the maturity to go beyond his childhood and become the leader of men that he eventually became. He would make his rank back before too long, and he did.

It doesn't surprise me that he died handing out candy to children; behind his smartass exterior was a truly good heart.

The last time I saw him, he was a specialist, two ranks above that which I had once reduced him. I'd been gone from the troop two years by then; I was visiting to see how some of the old troops were that were still there from my term as commander. Then-Specialist Swiger and I had a nice chat. He still had his irrepressible energy - and told me with great (and greatly deserved) pride that he had passed his promotion board and was getting ready to be promoted to sergeant.

For the uninitiated, this is a big deal. Troops can hide out as a specialist and shirk authority. Once those soldiers become sergeants, though, and don their "hard stripes," as the idiom goes, they are in a position of authority, and as a commander, I leaned hard on my sergeants to exercise that leadership.

I regret that I never did find out when his promotion ceremony was. I very much would have liked to have congratulated him on his hard stripes, which he earned in spades in his salad days.

He went back, of his own accord, to talk to students from his high school about life in the Army, and about the war. I think talking about the war to that generation carries a lot more credence coming from someone like Jason than it would from me, who is now old enough to be part of the Establishment.

As the Army goes into its fourth year of combat in Iraq, I wonder where we get patriots like Jason Swiger. I think his legacy will be in all the soldiers he touched in his all-too-brief time on this earth. I know that the world is a lesser place for his untimely passing, and only now, recognize the truly great privilege it had been to have once been his commanding officer.

Rest easy, Jason. You earned it.

On the web:
From the Portland, Maine Press-Herald
From the Falmouth, Maine Forecaster
From WCSH, NBC affiliate in Portland, Maine

4.7mi, 41:28, 8 APR 07, Fort Leavenworth KS

The Millions, "Be Good to Me"

WX at 0600: 21.0 (-6.1) DP 10.0 (-12.2) BP 30.21 (1023) WNW 6 clear RH 61 WC 14 (-10)

Odometer 3: 249.8mi

Z3.

First run in about a week of ANY kind. Today was run conservatively as a result - and for good reason.

In spite of it, the splits were not so bad - the fact that the second lap was markedly faster than the first was encouraging - and that I can breathe again now that the Cold From Hell is almost completely gone is a good sign as well.

I can't believe it's been below freezing most of the last three days. It's April. This place was over 100F last summer. What gives?

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:23 02:23 08:52 08:52 0.27
1.24 13:04 10:41 08:37 08:39 1.51
0.85 20:50 07:46 09:08 08:50 2.36
1.24 31:37 10:47 08:42 08:47 3.60
0.85 39:06 07:29 08:48 08:47 4.45
0.27 41:28 02:22 08:46 08:47 4.72

3.0mi on the dreadmill, 26:13, 30 MAR 07, Fort Leavenworth KS

No iThink recollection.

No WX reading, late entry.

Odometer 3: 245.1mi

Z3.

Very late entry. Forgot to put this in on Friday.

I was still pacing energy at this point, knowing that I'd run on the dreadmill before and it just killed me. It bothers me to leave it to 3 miles, but that's a management of calculated risk.

I'm also recovering from the Cold From Hell - so this probably should not have killed me.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:48 08:48 08:48 08:48 1.00
1.00 17:36 08:48 08:48 08:48 2.00
1.00 26:13 08:37 08:37 08:44 3.00

4.2mi, time indeterminate, 27 MAR 07, Carlisle Barracks PA

Extended BSG Opening Credits, again...

WX at 0600: 53.1 (11.7) DP 46.0 (7.8) BP 30.01 (1016) W 6 haze RH 77

Odometer 4: 41.2mi

Z3-Z4.

Today was a productive but painful run. I was somewhat pleased at being able to hold 8:44 but noticed I was seriously hurting anytime I was running upslope or uphill. The Cold From Hell may be starting to abate, but my legs are toast and I have become weak.

Splits after the first mile are broken since I hit the wrong buttons on my watch.

On the road to recovery...

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.12 09:47 09:47 08:44 08:44 1.12

2.0mi + 6,000m on Concept2 Model D, 25:32, 26 MAR 07, Carlisle Barracks PA

Mindy Hester, "Keep On Rockin' In The Preschool"

WX at 1800: 60.1 (15.6) DP 43.0 (6.1) BP 30.14 (1020) S 9 clear RH 53

Odometer 4: 37.0mi

Z4.

I was frankly surprised at my relative speed of erging given my massive suck when running. I could not believe how bad I was running.

I need to be judicious so I don't overtrain right away. Still, the erg speed was encouraging - the run speeds were horrifying bad, though. At least I did something. The Cold From Hell is abating, I hope.

Not sure why. It's sure nice to be back at Carlisle Barracks, where I'm presenting my experiences in Iraq from last year.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:16 10:16 10:16 10:16 1.00

Distance: 6000
Time: 0:25:32
Per 500m: 02:08
Drag Factor : UNK
Per Mile: 0:06:51

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 20:57 10:41 10:41 10:29 2.00

3.5mi on the dreadmill, 29:25, 23 MAR 07, Fort Leavenworth KS

Cruiserweight, "Burst My Bubble"

WX at 1000: 62 (17) DP 59 (15) BP 30.02 (1016) SSW 8 overcast
...but it was most certainly NOT 62F in the room. Probably a lot closer to 80F...which might explain the far greater workload in today's run.

Odometer 4: 35.0mi

Z4.

Today was a vain thought that I was healthy enough to run again at speed. I started at 8:34/mi and started to accelerate.

I ended up cutting it off at 3.5mi because I was right at redline for the workout.

I have, subsequently, felt like utter and complete ass for the remainder of the day...which has a hazard of potentially reigniting my Cold From Hell. And the iThink is presciently accurate...again.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:28 08:28 08:28 08:28 1.00
1.00 16:47 08:19 08:19 08:24 2.00
1.00 25:09 08:22 08:22 08:23 3.00
0.50 29:25 04:16 08:32 08:24 3.50

4.0mi on the dreadmill, 34:42, 22 MAR 07, Fort Leavenworth KS

The Teddybears Stockholm and Iggy Pop, "Punkrocker"

WX at 1700: 57.0 (13.9) DP 51.1 (10.6) BP 30 (1015) ESE 12 overcast RH 80

Odometer 3: 241.1mi

Z3 high.

Today's iThink was appropriate - given that I used to be a lot faster than I am now...now that I'm older, fatter, all that stuff.

Yesterday was another day of forced workout. I didn't think it was going to be very good, or very productive, but if I don't start getting back on the stick when opportunity presents (i.e., when The Princess is in gymnastics class) then there's no way I'll be able to run the Brew-to-Brew without dropping dead.

Incline was initially set at 1.5 degrees, then decrementing .5 degree each mile. This made the finish a little easier, I must say. I should be thankful for small mercies - like negative splits.

I'm not sure how much the codeine is working for me at night when it's having to ioffset the effects of extended release pseudoephedrine tablets., They seem to work better than the phenylephedrine that didn't really do much for me.

It's still embarrassing to kill myself for an 8:30 mile, though.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:45 08:45 08:45 08:45 1.00
1.00 17:27 08:42 08:42 08:43 2.00
1.00 26:09 08:42 08:42 08:43 3.00
1.00 34:42 08:33 08:33 08:41 4.00

4.7mi, 45:47, 21 MAR 07, Fort Leavenworth KS

Unknown extended BSG opening credits music
The Go! Team, "Huddle Formation"

WX at 0900: 62.1 (16.7) 55.0 (12.8) 29.93 (1013) S 18 overcast RH 77

Odometer 3: 237.1mi

Z4.

I've been largely dormant due to the worst sinus infection I've ever had. Ever. I've been laid up and it got to the point where I ended up going to the doctor to get a determination of whether it was something worse. As it turns out, I've been prescribed extended release guaifensin, extended release pseudoephedrine, Tessalon, a medication which I have to swallow whole or it'll do bad things to my throat, and the whammy, straight codeine to keep the coughing down at night. It's really that bad.

Today's run was predictably slow. It was even slower owing to the fact that I was running the Sledgehammer in our Baby Jogger II in the prevailing winds. The hood, when raised, along with the rest of the Baby Jogger, acts as a wind scoop of considerable resistance.

All things being equal, between being ill and dealing with winds, I was completely fucking beat at the end. The acid test will be tomorrow. The last run I did was near the onset of this illness and I was levelled the next day with nary a spark of energy.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:37 02:37 09:44 09:44 0.27
1.24 14:05 11:28 09:14 09:20 1.51
0.85 22:23 08:18 09:46 09:29 2.36
1.24 34:09 11:46 09:29 09:29 3.60
0.85 42:53 08:44 10:16 09:38 4.45
0.27 45:47 02:54 10:44 09:42 4.72

7.0mi on the dreadmill, 59:50, 16 MAR 07, Fort Leavenworth KS

Maria Taylor, "A Good Start"
The Connells, "Fun & Games"

WX at 1100: 37.9 (3.3) DP 25.0 (-3.9) BP 30.45 (1031) N 6 pcdy RH 59

Odometer 4: 31.5mi

Z3.

The Princess is at school and the Sledgehammer had two back-to-back gymnastics classes. This allowed me to run two legs of 4 and 3 respectively on the dreadmill, whic is the first running I've done since Monday.

This single parent-with-two kids thing has seriously cut into my running.

My pushups and situps continue intermittently. This morning was 100 pushups in three blocks, and a single block of 78 situps. More later tomorrow. I may start doing pushups and situps at night as well in an attempt to get stronger before my inevitable PT test in April. I'm pretty sure I won't be running the 13:36 I need to max the 2-mile run, but I can walk away with enough pushups and situps to max those events as well.

The Maria Taylor song is an unlikely running mantra, but a useful one when I'm trying not to watch Fox News (which I normally don't watch out of principle) at the gym.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 17:32 17:32 08:46 08:46 2.00
1.00 26:06 08:34 08:34 08:42 3.00
1.00 34:40 08:34 08:34 08:40 4.00
1.00 43:04 08:24 08:24 08:37 5.00
1.00 51:24 08:20 08:20 08:34 6.00
1.00 59:50 08:26 08:26 08:33 7.00

The Dumbing Down of America

Perish the thought that we might have questions on the Glass Tit that might actually make people feel guilty about the eroding state of education in this country!!!

I swear I cannot make this shit up.

5.65mi, 49:11, 12 MAR 07, Fort Leavenworth KS

The All-American Rejects, "It Ends Tonight"

WX at 1500: 70.0 (21.1) DP 50.0 (10.0) BP 30.1 (1019) SW 18 clear RH 49

Odometer 4: 24.5mi

Z4 high.

Today started out very, very fast relative to other runs. Then I fucking faded. Surprisingly, I feel very little lactic acid so far. Maybe more tomorrow. My hip flexors were hurting.

I was also out pushing the Sledgehammer in the Baby Jogger we own. That was some work.

Long story, too long to say here as I am too busy, but I had to take the Sledgehammer to get checked out after she accidentally scratched her eyeball in an incident unrelated to the run, but involving the baby jogger, which has a very high center of gravity. So much for the rest of the day.

Between that and the fact that Household6 is out to take care of her mother, today just sucked ass. Started promising and just went downhill from there.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:03 02:03 07:36 07:36 0.27
1.24 12:10 10:07 08:10 08:03 1.51
0.86 19:18 07:08 08:18 08:09 2.37
0.65 25:37 06:19 09:43 08:29 3.02
0.27 28:04 02:27 09:04 08:32 3.29
1.24 38:36 10:32 08:30 08:31 4.53
0.85 46:41 08:05 09:31 08:41 5.38
0.27 49:11 02:30 09:16 08:42 5.65

8x400 intervals, 8 MAR 07 Fort Leavenworth KS

The Cure, "A Forest" (from Play Out)

WX at 0600: 27.0 (-2.8) DP 23.0 (-5.0) BP 30.22 (1023) E 3 mist RH 84

Odometer 3: 232.4mi

Z4.

It was pretty fucking cold this morning! I almost weenied out based on my desire to sleep in, but I really do need to go out and start doing speedwork. No getting around it, no matter how much I fucking hate it. And I do NOT like speedwork.

These are glum splits based on relative effort. I was doing a hell of a lot better at Carlisle Barracks when I last did them.

Splits
1: 104 (2:49)
2: 100 (3:45) (stop to retie shoe/water grass)
3: 102 (2:40)
4: 104 (2:37)
5: 105 (2:41)
6: 101 (2:46)
7: 101 (2:44)
8: 101

3.0mi, 25:56, 7 MAR 07, Fort Leavenworth KS

"Battlestar Galactica Extended Opening Credits"

WX at 0700: 30.0 (-1.1) 26.1 (-3.3) 30.18 (1022) N 9 RH 84 WC 21 (-6)

Odometer 4: 18.8mi

Z3.

More pushups and situps beforehand...I was predictably sore. I expected this. Due to the necessity to record the Princess and the rest of her kindergarten class reciting the Pledge of Allegiance on some local soft rock station, today was a short one.

Plan for tomorrow is a tossup between speedwork, which I loathe, and roadmarching, which I don't mind as much but is not as beneficial.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:16 13:16 08:47 08:47 1.51
0.86 20:04 06:48 07:54 08:28 2.37
0.65 25:56 05:52 09:02 08:35 3.02

Shiny!

I will never look at Fisher Price's Little People the same way again:

Joss Whedon's "Ballad of Serenity" reenacted by Little People

"The Hero of Canton" reenacted by Little People

If you must ask, you won't get it...

3.0mi, 25:39, 6 MAR 07, Fort Leavenworth KS

Lillis à Laoire, "Wander my Friends"
Bentframe, "Star Wars Gangsta Rap"

WX at 0700: 28.0 (-2.2) DP 21.0 (-6.1) BP 30.33 (1027) E 15 pcdy RH 74 WC 15 (-9)

Odometer 3: 227.9mi

Z3.

Not too long after yesterday's run. I was also doing some pushups and situps in preparation for my usual physical fitness test in about a month. I figure I'll be good for max scores on those events when it comes time. I just had to start.

I have no idea why I got Bentframe's Star Wars Gangsta Rap in my head, but it's hard to kick lyrics like these:

It's not the east or the west side (No it's not)
It's not the north or the south side (No it's not)
It's the dark side (You are correct)
Keep frontin' the Empire
To all you Vader-haters out there, we'll blow your planet up

Why? Because we got Death Star...

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:28 02:28 09:08 09:08 0.27
1.24 13:07 10:39 08:35 08:41 1.51
0.86 20:00 06:53 08:00 08:26 2.37
0.65 25:39 05:39 08:42 08:30 3.02

4.0mi at 56#, 58:08, 5 MAR 07, Fort Leavenworth KS

Bear McCreary, "Worthy of Survival"

WX at 0600: 32.0 (0.0) DP 26.1 (-3.3) BP 30.3 (1026) SW 7 clear RH 78 WC 24 (-4)

Odometer B1: 4.0mi

Z3.

And the change begins...I slept in yesterday, and for what I just started, less initial load is probably better than a crushing first workout.

It's been a few years since I put on the ruck and did some roadmarching...in fact, now that I think of it, the last time I road marched was at Carlisle Barracks in 2005. Today the goal was to hold 15:00/mi or faster on hills. I was able to do this by some shuffling.

I am not, unfortunately, at the point where I can comfortably hold 15:00/mi by walking alone. That will take some more work. Still, this is an encouraging start. The goal is to get to 14:30/mi by walking. From there, if I want to run, I have some more latitude to do it.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 12:22 12:22 14:27 14:27 0.86
0.73 22:49 10:27 14:19 14:23 1.59
0.98 37:09 14:20 14:34 14:27 2.57
0.78 48:48 11:39 14:56 14:34 3.35
0.65 58:08 09:20 14:22 14:32 4.00

4.7mi, 43:18, 3 MAR 07, Fort Leavenworth KS

Unknown, but from some "Battlestar Galactica Extended Opening Credits" which I actually like.

WX at KMCI at 0600: 19.9 (-6.7) DP 12.0 (-11.1) BP 29.94 (1013) NW 16 light snow RH 70 WP 12

WX at current location: 17.6, WC 9, BP 29.98 NNE 7.5 RH 83

Odometer 3: 224.9mi

Z2-3.

And the generalized lack of energy continues...although today needed to be easy as I will be shifting focus in March for upcoming events.

That said, the wind was still kicking...and I usually don't do much work on Saturday mornings.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:36 02:36 09:40 09:40 0.27
1.24 14:01 11:25 09:12 09:17 1.51
0.85 22:10 08:09 09:35 09:24 2.36
1.24 33:10 11:00 08:52 09:13 3.60
0.85 40:55 07:45 09:07 09:12 4.45
0.27 43:18 02:23 08:50 09:10 4.72

3.0mi, 28:51, 1 MAR 07, Fort Leavenworth KS

Unsensored, opening credits music to Life With Derek (again, and I have no idea why.)

WX at 0600: 39.0 (3.9) DP 37.0 (2.8) BP 29.16 (987) WSW 20G30 drizzle RH 92

Odometer 3: 220.2mi

Z2.

This morning was characterized by a generalized lack of energy. I find it frankly pathetic that I've been reduced to suck factor after only four hours of sleep. That's the kind of drag that used to only come after 1 1/2 hours or so. I am getting weak, or old, or both.

Running in horizontal drizzle is no fun. 20mph gusting to 30mph is also no fun when it's a headwind.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 09:47 09:47 09:41 09:41 1.01
1.01 19:23 09:36 09:30 09:35 2.02
1.01 28:51 09:28 09:22 09:31 3.03

6.0mi, 54:25, 28 FEB 07, Fort Leavenworth KS

Bjork and The Cure (mashup), "A Hidden Forest"
The Cure, "A Forest" (from the 1984 album Concert)

WX at 0700: 39.9 (4.4) DP 30.9 (-0.6) BP 29.65 (1004) E 22 overcast RH 69

Odometer 3: 216.7mi

Z3-4.

This morning called for some intermediate distance. It's been a while since I've done a run I call the Teardrop of Suck, because of its extensive uphill segments, but I think the recovery is continuing. The ability to get back up to speed once on level ground after an uphill is improving - although my uphill speed continues to be slow. Not much that can be done in the short term on that one.

Downhill speed was considerably better, but what else is new?

For anyone who has seen the video for The Cure's "A Forest," this morning's conditions were damned reminiscent of it...making this morning's iThink selections very appropriate.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.32 02:58 02:58 09:16 09:16 0.32
1.57 17:06 14:08 09:01 09:04 1.89
0.67 23:03 05:57 08:56 09:02 2.55
2.24 45:09 22:06 09:51 09:25 4.80
0.86 52:10 07:01 08:07 09:13 5.66
0.32 54:25 02:15 07:03 09:06 5.98

3.0mi, 24:49, 27 FEB 07, Fort Leavenworth KS

The Go! Team, "Huddle Formation"

WX at 0700: 25.0 (-3.9) DP 21.0 (-6.1) BP 30.04 (1017) ENE 8 clear RH 84 WC 15 (-9)

Odometer 3: 210.7mi

Z4.

Late start = short, fast run.

Or something short and relatively fast. 7:46 for a comparatively flat level is not bad for now.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:20 02:20 08:39 08:39 0.27
1.24 12:32 10:12 08:14 08:18 1.51
0.86 19:13 06:41 07:46 08:06 2.37
0.65 24:49 05:36 08:37 08:13 3.02

6,000m on Concept2, 25:42, 26 FEB 07, Fort Leavenworth, KS

Bjork and The Cure (mashup), "A Hidden Forest"

WX at 1200: 37.0 (2.8) DP 24.1 (-4.4) BP 29.84 (1010) Variable 3 clear RH 59

Z3 high.

Somehow, it just doesn't feel like 37F outside. it sure didn't after 6,000 at speed on the Concept. First time in a while.

It felt, well, surprisingly therapeutic. A recent thread on the Dead Runners Society Main List discussed rowing as an alternative exercise. I now don't feel as bad at not being able to regularly hold 2:00/500m because I'm short and kind of chubby. Still, today was distinctly faster than in the past. I was also going 4000m less than I usually do.

Splits
Distance: 6000
Time: 0:25:42
Per 500m: 02:08
Drag Factor : 178
Per Mile: 0:06:53

Not the way to start the season

If the rest of the season goes like this, it's going to be a long spring at Johns Hopkins.

Conventional wisdom is that Johns Hopkins is almost unbeatable at Homewood...which makes this gargantuan upset at Homewood by none other than ALBANY, of all schools, that much more of a kick in the nuts.

Of course, other teams that took it in the shorts this past weekend:
Maryland (loses to Georgetown for the first time)
Syracuse (go Army!)

And it sucks to be a returning national champion:
men: Virginia (losing to Drexel?!)
women: Northwestern (lost to Chapel Hill in 2OT last week)

That said - Duke beat both of their opposition - Dartmouth and Denver in their first game back from 2005. I honestly wouldn't be surprised if Georgetown or Duke's sitting at #1 tomorrow.

Denver had a bad weekend in the Triangle, losing both to Duke and Chapel Hill.

I don't think this lacrosse season could get any more topsy-turvy. I can't wait to see what the different polls will have to say later this week.

9.0mi, 82:22, 25 FEB 07, Fort Leavenworth KS

Death Cab for Cutie, "All Is Full Of Love"
For Against, "Sabres"

WX at 0900: 30.9 (-0.6) 24.1 (-4.4) 29.6 (1002) W 16 overcast RH 75 WC 19.8 (-6.8)
WX at 0800: 30.9 (-0.6) 24.1 (-4.4) 29.57 (1001) WNW 20 overcast RH 75 WC WC 18.5 (-7.5)

Odometer 4: 15.8mi

Z3.

My rebuilding continues. There's a possibility that I overtrained this past week which might explain yesterday and today. I do find it hard to believe that going from about zero to 29 miles in a week constitutes overtraining, though. That's not really that much. Maybe it is.

Today was even more brisk than yesterday, with gusts forecasted for up to 30mph today. Better do it now than later, though.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 03:03 03:03 08:58 08:58 0.34
0.87 11:33 08:30 09:46 09:33 1.21
2.28 31:47 20:14 08:52 09:06 3.49
3.82 67:08 35:21 09:15 09:11 7.31
0.28 70:11 03:03 10:54 09:15 7.59
1.10 79:57 09:46 08:53 09:12 8.69
0.27 82:22 02:25 08:57 09:12 8.96

4.7mi, 44:13, 24 FEB 07, Fort Leavenworth KS

Unsensored, Life With Derek theme song (yes...shut up. They actually kind of remind me of a much younger version of Cruiserweight.)
The All-American Rejects, "It Ends Tonight"
Death Cab for Cutie, "The Sound of Settling"

WX at 0800: 42.1 (5.6) DP 39.0 (3.9) BP 29.51 (999) ESE 17 rain; mist RH 88

Odometer 3: 207.7mi

Z2-3.

I so did not want to go out this morning. Noting the wind, it was brisk, baby.

Still, I slept in yesterday (bad call) so I needed to go today.

Nothing ambitious, but just burning fat.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:34 02:34 09:30 09:30 0.27
2.09 22:20 19:46 09:27 09:28 2.36
2.09 41:48 19:28 09:19 09:24 4.45
0.27 44:13 02:25 08:57 09:22 4.72

3.0mi approximate, time indeterminate, 22 FEB 07, Fort Leavenworth KS

Silverstein, "My Heroine"

Odometer 3: 203.0mi

Z3-4.

This ordinarily wouldn't be worth commentary if I had not gone and run to the urinalysis I had to do this morning. I knew I was going to get chumped on the run, so I ran to the test site and back.

Return leg took about 12 minutes for 1.35mi or so.

6.8mi, 58:42, 21 FEB 07, Fort Leavenworth KS

Death Cab For Cutie, "The Sound of Settling"
Chris Cornell, "You Know My Name"

WX at 0600: 33.1 (0.6) DP 28.9 (-1.7) BP 29.86 (1011) SSW 8 clear RH 84 WC 26 (-3)

Odometer 4: 6.8mi (new shoes, woo hoo!)

Z3.

And the road to recovery continues. My legs were tired going uphill. I don't know if this is a consequence of not training consistently for the last few weeks, running on dreadmills only, or just residual suck from the Psycho WyCo 20-miler.

At least splits were generally negative. Mostly. The 1.24 legs were necessarily going to be longer - they included significant downhill stretches, whereas the .85 legs were mostly uphill or level...so the last 1.24/.85 block is a good sign - but I was speeding up to try to burn some runners ahead of me. Uncharitable, yes, but I don't care.

At level of effort, maybe I didn't lose as much as I thought I did. There were still some patches of ice that moderated my effort since I didn't want to totally wipe out on those isolated patches and skid on concrete.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:30 02:30 09:18 09:18 0.27
1.24 13:01 10:31 08:28 08:37 1.51
0.85 20:30 07:29 08:48 08:41 2.36
1.24 31:04 10:34 08:31 08:38 3.60
0.85 38:34 07:30 08:49 08:40 4.45
1.24 48:57 10:23 08:22 08:36 5.69
0.85 56:18 07:21 08:39 08:37 6.54
0.27 58:42 02:24 08:53 08:37 6.81

That's my laser pointer, the one with bad muthaf--

Your results:
You are Mace Windu
Mace Windu 73%
Chewbacca 69%
R2-D2 68%
Luke Skywalker 67%
Lando Calrissian 67%
Qui-Gon Jinn 66%
Han Solo 66%
Obi-Wan Kenobi 65%
Princess Leia 64%
Boba Fett 64%

Tall, dark, handsome and hairless. Others look up to you, so if you were a little less of a grump, you'd have more friends.

(This list displays the top 10 results out of a possible 21 characters)

Click here to take the "Which Star Wars character are you?" quiz...

A pointed editorial comment

What does this say about our level of national commitment?

In some of my more cynical moments, I've joked about a book I'd hypothetically call How We Lost The War.

This photo, taken at a Marine Corps base in Ramadi, Anbar Province, Iraq, would undoubtedly make the front page if that ever gets written.

~4.5mi, 42:27, 20 FEB 07, Fort Leavenworth KS

The Go! Team, "Huddle Formation"

WX at 0600: 33.1 (0.6) 28.9 (-1.7) 29.73 (1006) NNE 12 pcdy RH 84 WC 24 (-4)

Odometer 3: 199.8mi

Z3.

First run since the return of Household6 and the Sledgehammer...and it was a slow one. Some of this was also affected by the patches of sheet ice still on the ground from the last few days. Better discretion than valor, so I went easier today. I could feel it in the hip flexors, so I have a sneaking suspicion that March will be a rebuilding month. I also need to start doing situps and pushups in preparation for Air Assault School in a few months, hopefully.

I have noticed I need to wear a lot less snivel gear since I've gotten used to the cold. I didn't even bother with a hat when I went out this morning. This is either a good or a bad thing, but something that will undoubtedly change in the next two months...

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:25 02:25 08:57 08:57 0.27
1.24 13:45 11:20 09:08 09:06 1.51
0.86 21:59 08:14 09:34 09:17 2.37
0.20 23:49 01:50 09:10 09:16 2.57 estimate
0.75 30:44 06:55 09:13 09:15 3.32
1.00 39:41 08:57 08:57 09:11 4.32
0.27 42:27 02:46 10:15 09:15 4.59 estimate

10,000m on Concept2 Model C, 43:38, 15 FEB 07, Fort Leavenworth KS

The All-American Rejects, "It Ends Tonight"
shortly drowned out by the music coming from the aerobics class in the gym at the same time

WX at 0900: 5.0 (-15.0) DP -0.9 (-18.3) BP 30.44 (1030) NNW 7 light snow RH 76 WC -7 (-21.7)

Odometer 3: 195.2mi N/A

Z3.

First time on the Concept in a long while. I could tell I was going to take some suck on the time, but not really as much as I thought would be the case.

Still, I was looking for work, and work I got. It could have been so much worse. Hardest part was trying to maintain focus while the aerobics class (and its incessant music) was going on.

It's ungodly cold and will remain that way.

Household6 and the Sledgehammer return on Saturday. I think they'll be horrified at the weather since they're coming back from North Carolina.

Splits
Distance: 10000
Time: 0:43:38
Per 500m: 02:11
Drag Factor : 182
Per Mile: 0:07:01

3.74mi on the dreadmill, 30:04, 14 FEB 07, Fort Leavenworth KS

The Ocean Blue, "There Is A Light"

WX at 1700: 14.0 (-10.0) DP 5.0 (-15.0) BP 30.36 (1028) N 9 partly cloudy RH 66 WC 1 (-17)

Odometer 3: 195.2mi

Z4.

First run since the Psycho WyCo. It snowed 3-4" of powder since the run and I'm still single parenting.

This was not a catharsis run, but I felt good enough where I decided to turn on the jets as things progressed.

I started going about 8:34/mi on a 2% grade and by the end of mile 2 was going 8:00 on a 0.5% grade. By the last 6-7 minutes I was going progressively faster; by the time I was done, I was going 6:34/mi pace over the last 2 minutes of the session.

It was cold outside, but running sure felt therapeutic. Too bad it'll drop to 2F tonight for air temperature.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
3.74 30:04 30:04 08:02 08:02 3.74

20.7mi, 4:21:57, 10 FEB 06, Kansas City KS

stuck in the back of my head for the entire time:
- Chris Cornell, "You Know My Name"
- The All-American Rejects, "It Ends Tonight"

WX at 1200: 21.9 (-5.6) DP 3.0 (-16.1) BP 30.42 (1030) Variable 6 cloudy RH 43 WC 14.2 (-9.9)
WX at 1100: 18.0 (-7.8) DP 1.0 (-17.2) BP 30.43 (1030) Variable 5 cloudy RH 47 WC 10.6 (-11.9)
WX at 1000: 18.0 (-7.8) DP 1.9 (-16.7) BP 30.43 (1030) NNW 5 cloudy RH 49 WC 10.6 (-11.9)
WX at 0900: 15.1 (-9.4) DP 1.9 (-16.7) BP 30.42 (1030) NNE 7 clear RH 55 WC 5.1 (-14.9)
WX at 0800: 12.0 (-11.1) DP 3.0 (-16.1) BP 30.42 (1030) NNE 8 clear RH 66 WC 0.5 (-17.5)

Odometer 2: 346.5mi

Z3-4.

This morning's slug-a-thon was the Psycho WyCo Run Toto Run trail race. What a smoker. I asked whether I should wear shoes with sheet metal screws in them, as I had done to shoe pair 2. Those saved my bacon. I consider myself singularly fortunate that I only wiped out once during the entire 20 mile run.

By the end of mile 9, I was about done for running uphill. Any uphill in excess of 1% was walked from there on out. I simply did not have the raw leg strength to get uphill, and there were times that it was step, stop, step, stop, step. The worst part was trying to walk uphill some of the really steep climbs, except with ice added on!

This is absolutely the most punishing race I have ever run, and this includes the abortion of a pseudo-marathon that I ran at COB Speicher last April.

Race administration was actually very good. I have to credit Ben Holmes (race director) and the Kansas City Trail Nerds for a great, great race. The nature of the course was that people were very friendly, helped each other up, all that. I caught some guy who was sliding, almost about to go arse over teakettle down a very steep hill.

I make no apologies for my change in pace in the last half of the run. My legs were just toast, and to compound that, my stomach was doing flip flops about midway through the race. I should've taken some of the Tums antacids midway through the race; my stomach felt horrible from there on out until later after the race when I did eat some, which helped a lot. The catch-22 to walking/running was that if I stopped going uphill, I was going to cramp, badly. I worked through some of it during the race, but the only way to make sure it got addressed was to finish the race. Period.

Aggregate in-race chow, broken out among 8 feeding stops:
4 Krispy Kreme glazed donuts
5 PowerGels
7 Pringle's potato chips - particularly vital when my legs started to do a lot of cramping from electrolyte imbalance
8 oz Mountain Dew
8 oz Starbucks Frappucino (That really hit the spot on my last rest stop, about 2.5mi out from the finish)
probably something like a quart's worth of Hammer HEED.

After the race:
2 bowls of vegetarian chili. That was quite tasty!
8 oz Red Bull, non-diet version.

About 2/3 of the race course was covered in hard pack ice. That made running uphill (and downhill in some cases) a downright sporty experience. There were quite a few hills where I got to the base, started walking, and the priority was to find patches of brown, preferably dirt, where my screws would grab. My tunnel vision from just hanging on was bad. Going up a lot of those hills, I was focused on the 1.5-2 meters in front of me looking for just that next brown patch to step on. That's how bad the ice was.

I finished strong, with a big grin on my face. That I could actually run to the finish was intensely gratifying. The hardware was a pendant with the Psycho WyCo race symbol on it. Not a bad piece of hardware, and man, did I earn that in spades for running two laps of suck.

There was a sizeable field for this event, the vast majority of whom cut bait after the 10 mile distance. About a mile into the second lap, I was thinking about what the rationale was for signing up for this kind of floggery. My prediction of the operative mindset being "you can't kill me" was accurate.

Evil practical joke of the course: The race administration posted yellow signs throughout the course. About 4.5mi into the course, there was a sign that said "Mile 1." About 50 meters after that, there was another sign that said "Just Kidding!" with a smiley face on it.

I ran much of the course blind. I had bad tunnel vision because I was concentrating so hard just to avoid wiping out. My GPS would simply not acquire a signal. Period. I was never able to get a complete almanac download or satellite lock during the race. Not that it would've mattered. I'm not sure how much I wanted to know how slowly I was really going.

I am SO glad I didn't even entertain the thought of the 50km (30 mile) distance. There was no way my fat ass could take another lap of the course. I probably could've finished it had I walked the entire length in its entirety, but I wasn't having any of that!

A miracle: no blisters. I wore double-layer Wigwam racing socks, but the absence of blisters is nothing short of miraculous.

Epilogue: I finished 16th overall in the 20 miler, 8th overall in the men's 30-39 age bracket.

A truly great race! If I get another chance to try it, I probably will.

Splits
SEGMT AGGREGT SEGMENT PERMI AVGPC DIST
10.35 1:51:04 1:51:04 10:44 10:44 10.35
00.00 1:57:37 0:06:33 REST STOP AT 10-MILE POINT
10.35 4:21:57 2:24:20 13:57 12:39 20.70

2.5mi on the dreadmill, 22:29, 7 FEB 07, Fort Leavenworth KS

Theme song to Life With Derek. It was on the Disney Channel before the Princess and I went to her swimming lesson. So the song is kind of pedestrian, but it's stuck in my head.

WX at 1700: 21.9 (-5.6) 8.1 (-13.3) 30.34 (1027) NE 10 overcast RH 55 WC 11.2 (-11.6)

Odometer 3: 191.5mi

Z3.

I could open myself up to all sorts of cheap shots, but if I'm going to occasionally bribe the Princess with some glass tit milkage, it might as well be something I can tolerate. I don't mind the two shows that Disney has grafted from the Family Channel in Canada. Naturally, Sadie is one; Life With Derek is the other.

Ashley Leggat is kind of cute, but much more importantly, the writing in that show isn't so fucking pedestrian that it makes me want to climb a water tower with an M240B machine gun and a rucksack full of 4-in-1 ball and tracer mix...unlike, say, That's So Raven.

I find it really disturbing when That's So Raven is the most successful show in Disney Channel history. The only other show I really can tolerate on Disney Channel is Kim Possible, but I like shows about empowered redheads. (I wonder if that's why I latched onto the musical Annie at a young age...)

When I think of more provoking fare to watch with the family, maybe later, I have to think of My So-Called Life.

Anyway - probably second to last run before the Psycho WyCo this weekend. Controlled pace runs are becoming harder as I want to run faster. Tomorrow will be frustrating...plan is for two miles of pure wogging. Nothing more.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.50 22:29 22:29 09:00 09:00 2.50

Unbefuckinglievable

I don't watch the Super Bowl. I honestly chalk up the NFL with watching paint dry. My annual quota of 30 minutes of American football a year is secure after yesterday, after watching the Puppy Bowl III instead for a few minutes.

But I can't believe Garmin actually paid someone to come up with this ad that looks like something straight out of Mighty Morphin' Power Rangers.

That said, I almost fucking pissed myself laughing when I saw Super Strong Warner Siblings.

Potty, potty, potty! (watch your volume first.)

3.0mi on the dreadmill, 24:01, 5 FEB 07, Fort Leavenworth KS

Ashley Tisdale, cover of "Kiss the Girl." The one from The Little Mermaid. No shit.

WX at 1700: 21.0 (-6.1) DP 6.1 (-14.4) BP 30.4 (1029) E 12 overcast RH 52 WC 8.9 (-12.8)

Odometer 3: 189.0mi

Z4.

Probably too fast to be really useful, but mentally, this was a catharsis run in the making. This is the first run I've done since, well, last week.

I've been playing single parent in the meantime, as Household6 and the Sledgehammer are still away. The Princess just kicked a viral infection that had me quarantined in the house since last Wednesday, so no running then...well, I did run a mile and a half from the service station to get the Kubelwagen's tires rotated and balanced...to find that when I picked it up, one of the CV boots was damaged. I brought it in on Saturday, got it back today, about $430 looser in the shorts, although I did tie in the 40,000mi service that was also due on it. All things being equal, it was a hell of a lot less than what it would've cost had I driven the 35 miles to Gladstone MO to the nearest VW dealership.

I need to be more diligent on eating Naprosyn, regularly, so that I can generate the appropriate loading dose before I embark on the Psycho WyCo Run Toto Run this Saturday. I'm taking on the 20 miler. Nothing fancy, but I've screwed my shoes just in case...and I think that'll probably be a good idea based on conditions. I have a backup pair of unmodified shoes, just in case.

I have an opportunity to do one or two more runs as part of the taper. Those runs need to be real taper runs, not the festival of intemperate fury that today's run became.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:12 08:12 08:12 08:12 1.00
1.00 16:08 07:56 07:56 08:04 2.00
1.00 24:01 07:53 07:53 08:00 3.00

6.0mi, 58:43, 30 JAN 07, Fort Leavenworth KS

The Connells, "Fun & Games"
Bear McCreary, "Worthy of Survival"

WX at 1400: 17.1 (-8.3) 1.0 (-17.2) 30.39 (1029) NW 14 clear RH 48 WC 3 (-16)

Odometer 3: 186.0mi

Z2.

I was totally smoked today. I realized, though, that I will lose Thursday as a training day as I'm supposed to sit in a speech that will deprive me of any chance to train. Consequently, today was an exercise in raw willpower as I honestly wanted to take a nap. If it'd been dark, I probably would have.

That said, the goal was to train, so I was going to train. The upshot was that today was an exercise in slow wogging. In all honesty, that was probably the right choice anyway since I was going much, much too fast for what I did yesterday. And that's that. Some might say that junk miles are junk miles - but I'm at the age where any mileage is better than none in the great majority of circumstances.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.32 03:13 03:13 10:03 10:03 0.32
0.89 12:34 09:21 10:34 10:26 1.21
0.68 18:44 06:10 09:03 09:56 1.89
0.67 25:00 06:16 09:25 09:48 2.55
2.24 48:04 23:04 10:17 10:01 4.80
0.86 56:15 08:11 09:28 09:56 5.66
0.32 58:43 02:28 07:44 09:49 5.98

3.75mi, 31:32, 29 JAN 07, Fort Leavenworth KS

The Reputation, "Let It Rest"
Hilary Duff, "Wake Up"

WX at 1700: 35.1 (1.7) DP 19.0 (-7.2) BP 30.07 (1018) NW 17 pcdy RH 51 WC 24.9 (-3.9)

Odometer 2: 325.8mi

Z3 mid-high.

Since I'm playing single parent right now, my opportunities to do PT have dropped accordingly. Based on the inviolate law that I can never leave the Princess unattended, I have to choose wisely when I can do what I want to do.

That said, I figured 40 minutes was enough to squeeze in four miles. It wasn't. We got there late and I got a late start. On the other hand, when the dreadmill is the only alternative, it's the only alternative. It's times like that when I really do wish I had a Concept2 at the house. Unfortunately, the cost of the Concept is getting to the point where if I don't get one right away, it's just not going to happen (the same thing happened with my grandiose plan to buy a Lotus Super Seven a decade ago when I found one for $11,600 and couldn't convert on it fast enough to get it). The alternative is to get one through the C.R.A.S.H.-B used erg offer...but I gotta be in Cambridge, MA, and be prepared to pick up the day of the regatta...so probably not anytime soon, no matter how badly I want a Concept2.

Two things that drove today's workout:
1. My arthritis in my ankle is acting up. It was acting up earlier, but once I got on the dreadmill, it started to flare for about a mile, then subsided, somewhat.

2. The other was the lady who was two machines over, kind of waddling. She's a beginning runner, but I guess I've always been a little elitist about people running with headphones on, regardless of attire. Two reasons I never run with anything in my ears:

a. Self-preservation: Headphones block out the noise of cars or bikes coming towards me.

b. Synchronization: very rarely, if ever, do I find a song that happens to match my running tempo. As I understand, there are MP3 players out there that can change pitch and tempo to match (and I believe Nike makes a shoe that is supposed to sync an iPod to do that as well) but hard mental discipline works better for me. Besides, if I want to beat a song to death (as I did yesterday for almost 90 minutes) then I can, without expending power or batteries.

Initial split started at about 7mph, or about 8:34mpm. As I realized I wasn't going to make it, I progressively started speeding up, to the point where I was running 7:43mpm at the finish when I finally hit STOP and pulled off.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
3.75 31:32 31:32 08:25 08:25 3.75

9.0mi, 78:33, 28 JAN 07, Fort Leavenworth KS

Bear McCreary, "The Shape of Things to Come"

WX at 1600: 24.1 (-4.4) -0.9 (-18.3) 30.23 (1023) W 9 pcdy RH 32 WC 14 (-10)

Odometer 3: 180.1mi

Z3.

This didn't seem as cold as the temperature might indicate - principally because it was the afternoon and the sun was shining. That said, it was still pretty chilly.

My chickening out this morning was because it was 8.1F (-13.3C for you metric types) at 7:00am this morning and I had no particular desire to run in -11 F wind chill because the wind was 12 gusting 18mph. The temperature has gone up about 2F an hour since 9:00am.

The object was not to run particularly fast (although today was hardly slow), but to sustain hillwork that I started yesterday. At the same time I'll have to dose up on Naprosyn to keep my arthritis from really becoming an annoyance.

I was particularly pleased with my initial splits, although the finish was probably closer to what I should've expected, as my legs were tired from yesterday.

Household6 is headed out of town for about a week and a half since her mother had to be hospitalized. In the meantime, I have single parent duty with the Princess, since Household6 is taking the Sledgehammer. I doubt I can get either myself or the Princess long enough to really play single parent to two kids. That's the breaks.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 02:49 02:49 08:17 08:17 0.34
0.87 11:04 08:15 09:29 09:09 1.21
2.28 30:11 19:07 08:23 08:39 3.49
3.82 63:40 33:29 08:46 08:43 7.31
0.28 66:34 02:54 10:21 08:46 7.59
1.10 76:07 09:33 08:41 08:46 8.69
0.27 78:33 02:26 09:01 08:46 8.96

6.0mi, 56:34, 27 JAN 07, Fort Leavenworth KS

Armor for Sleep, "Frost and Front Steps"
Theme from The Banana Splits (not sure why this came up!)

WX at 0800: 25.0 (-3.9) 17.1 (-8.3) 30.09 (1018) WNW 7 pcdy RH 71 WC 17 (-8)

Odometer 2: 322.0mi

Z2-Z3.

I needed to make sure I got in some hillwork, but I'm not going to chump my usual Sunday 9-miler. Besides, I need to do one week of mostly hillwork to at least set some of the stage for the Psycho WyCo Run in two weeks. The week prior will be a taper, as is probably prudent.

WX forecast for today calls potentially for flurries tonight. Not much, but probably enough to ice the roads over again...yay.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.32 03:04 03:04 09:35 09:35 0.32
0.89 11:50 08:46 09:54 09:49 1.21
0.68 17:34 05:44 08:24 09:19 1.89
0.67 23:39 06:05 09:08 09:16 2.55
2.24 46:30 22:51 10:11 09:42 4.80
0.86 54:05 07:35 08:47 09:33 5.66
0.32 56:34 02:29 07:47 09:28 5.98

4.6mi, 39:02, 25 JAN 07, Fort Leavenworth KS

Let's Active, "Flags for Everything"
Let's Active, "In Little Ways"

WX at 0700: 24.1 (-4.4) 21.0 (-6.1) 30.33 (1027) NNE 3 RH 87

Odometer 2: 316.0mi

Z4.

We were going far too fast to be any casual effort. I was running right at anaerobic threshold. On the other hand, it was cold this morning. I had so much frost hanging off my hat that it looked like someone had shaken out a cheese grater on my head. I had frost hanging off my eyelashes and a certain body extremity even started to get numb.

Still, for running in snow and broken ice, not so bad. I was very, very thankful there wasn't much in the way of wind. If there had, I'd have been in the hurt box, bad.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
4.60 39:02 39:02 08:29 08:29 4.60

Somehow I am not particularly surprised

Which Aliens Character Are You?

You are:Bishop!You're attention to detail is uncanny, but you've got some odd hobbies. It probably doesn't help that you think you're a robot. Your IQ is at an unatural level, you might be the next uni-bomber... Take this quiz! Quizilla | Join | Make A Quiz | More Quizzes | Grab Code

The Coolest Thing Ever

I've been a longtime, but not particularly rabid Peanuts fan.

Still, this is the most badass letter I think I've ever seen from a cartoonist.

The story behind this letter...

What is this candor thing that I hear so much about? I never see it in contemporary usage!

8,000m on Concept2 Model C, 35:07, 23 JAN 07, Fort Leavenworth KS

James Horner, "Stealing the Enterprise"

WX at 0700: 16.0 (-8.9) 10.9 (-11.7) 30.03 (1016) WSW 10 RH 80 WC 3 (-16)

Odometer 2: 311.4mi N/A

Z2 low, Z4 high finish.

I figured I needed something less hefty than what I did yesterday, so I decided on only 8000 today. I did it mostly at 2:12/500m because I didn't particularly want to go hard back to back.

This was probably good - it is always difficult to make sure that I'm going easy on an easy day, especially when the temptation is to go hard, every time, on the Concept.

Not sure what I want to do tomorrow, after two days of rowing. I could always do more - but maybe I need to start focusing on some other stuff as well.

I've noticed I'm usually the only one using the Concept. Almost everyone else wants to use the Fluid S350, which as I've already well-documented, sucks.

Splits
Distance: 8000
Time: 0:35:07
Per 500m: 02:12
Drag Factor : 177
Per Mile: 0:07:04

10,000m on Concept2 Model C, 43:05, 22 JAN 07, Fort Leavenworth KS

Bear McCreary, "The Shape of Things To Come"
Beastie Boys, "Sabotage"

WX at 0700: 26.1 (-3.3) 21.0 (-6.1) 30.18 (1022) NW 7 RH 80 WC 17 (-8)

Odometer 3: 171.1mi N/A

Z3.

Not sure how much I really wanted to do today, but I knew I neeed to do something. My usual quick start passed to a middling progress and a reasonably decent finish.

Nothing significant to report, though.

Splits
Distance: 10000
Time: 0:43:05
Per 500m: 02:09
Drag Factor : 178
Per Mile: 0:06:56

9.0mi, 79:50, 20 JAN 07, Fort Leavenworth KS

Chris Cornell, "You Know My Name"
The All-American Rejects, "It Ends Tonight"
theme music to The Avengers (yes, the TV show.)

WX at 0900: 28.0 (-2.2) DP 24.1 (-4.4) BP 30.31 (1026) SE 9 overcast RH 84 WC 19 (-7)

Odometer 3: 171.1mi

Z3-Z4.

There was still a substantial amount of ice on the dirt road on which I was running. I was checking out the utility of buying Yak Trax shoe covers, and am starting to seriously think about it. Although pavement was clear, there was some serious slip-n-slide going on as I ran over the ice.

Today's forecast is for 3-5 inches of snow.

This explains why my long run is happening on a Saturday rather than a Sunday. I'm not sure what I'll be doing tomorrow, but I suspect running isn't one of those activities.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 02:52 02:52 08:26 08:26 0.34
0.87 11:11 08:19 09:34 09:15 1.21
2.28 30:48 19:37 08:36 08:50 3.49
3.82 65:25 34:37 09:04 08:57 7.31
0.28 68:12 02:47 09:56 08:59 7.59
1.10 77:32 09:20 08:29 08:55 8.69
0.27 79:50 02:18 08:31 08:55 8.96

I Think I'm Going To Fucking Puke

Reason 1: The latest monstrosity to be inflicted upon my household by the Disney Channel is some...thing...called Cory in the House.

I know that Disney Channel would get zero airplay annually were it not for Household6, but if I thought That's So Raven was fucking pedestrian, this show makes me think we erode the shit out of our soft power by allowing mind-rotting slop to get televised.

Reason 2: Tonight I read, for the first time, a Disney adaptation of Hercules to the Sledgehammer. I then told her I was going to find my copy of Bulfinch's Mythology and read the legitimate, bona fide version of the tales of Hercules.

Disney bowdlerized Hercules' parentage as not coming from a philandering Zeus, since it would be bad form to endorse extra-curricular sport-fucking that generated half-siblings. Hercules, or more properly, Herakles, was a bad mamma-jamma, if he strangled snakes in his crib that were sent by Zeus' justifiably assed-up, and cuckolded wife.

The other parts that Disney omits are when he kills his wife Megara and his children in a fit of insanity, does his 12 deeds, and commits suicide rather than live in pain after being poisoned. These are the things that happen when your mother-in-law wants you dead, dead, dead.

As you might guess, I didn't read a hell of a lot of children's literature as a kid. I remember very pointedly, that the exact number of children's books I checked out of the library when I was a student at St Christopher's Lower School was a big fat zero. The first book, actually, was a history book about the attack on Pearl Harbor. Other books that got a lot of heavy rotation included ones on the Great Depression (Dorothea Lange was a recognizable name to me after fourth grade, not because of schoolwork), spacecraft and technology, and a lot of World War II naval history. Ironically, I didn't go in much for land power history at that point in my life.

Okay, rant complete. That was cathartic, but probably necessary.

3.7mi, 33:42, 19 JAN 07, Fort Leavenworth KS

Chris Cornell, "You Know My Name"

WX at 0600: 19.0 (-7.2) DP 15.1 (-9.4) BP 30.41 (1029) SW 7 clear RH 84 WC 10 (-12)

Odometer 3: 162.1mi

Z3.

The split belies our massive inconsistencies of speed. My running partner this morning was jackrabbiting in parts because it was the first time he'd run in a while, a few weeks. He's trying to beat a case of plantar fascitis.

I haven't had PF since 1996, and have remained mostly injury free in the meantime.

There were parts I know we were going 8 minute-ish pace. This was offset by running on ice.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
3.71 33:42 33:42 09:05 09:05 3.71

6,000m on Concept2 Model C, 25:38, 18 JAN 07, Fort Leavenworth KS

The All-American Rejects, "It Ends Tonight"

WX at 0700: 30.0 (-1.1) DP 26.1 (-3.3) BP 30.12 (1019) SW 16 mostly cloudy RH 84 WC 19 (-7)

Odometer 2: 311.4mi

Z3.

I found spinning more difficult today, but I'm not sure if it's just due to lack of sleep (I've been averaging 4 hours a night because of my research monograph for SAMS the last week or so) or if I'm still recovering from my 10,000 spin from a few days ago.

Otherwise, the object was to go do something, not just to sleep in and do nothing but eat.

I'm almost tempted to run, although there's still ice out there after last weekend's snowfall. A temperature of 30 is, well, downright warm after the last few days. Your body really does get used to cold temperatures, disturbingly enough.

Splits
Distance: 6000
Time: 0:25:38
Per 500m: 02:08
Drag Factor : 180
Per Mile: 0:06:53

10,000m on Concept2 Model C, 42:40, 16 JAN 07, Fort Leavenworth KS

Murray Head, "One Night In Bangkok" (I have no idea why this song stuck this morning.)
Hilary Duff, "Wake Up"

WX at 0700: -0.9 (-18.3) DP -7.1 (-21.7) BP 30.62 (1036) WNW 5 clear RH 74 WC -11 (-24)

Odometer 2: 311.4mi

Z3-Z4.

Good god was it cold this morning. I knew it was going to be cold, so no running (not that iced over streets didn't contribute also).

This morning's spin session was okay. Not stellar, but not unencouraging for not having regularly spun recently. It sure beat looking like Old Man Winter as the temp gauge in the car going to the gym started reading 2, then 1, then 0.

I've gone away from spinning for speed and instead going for max drag factor to build raw power. I think this will prove useful in the near future.

Splits
Distance: 10000
Time: 0:42:40
Per 500m: 02:08
Drag Factor : 184
Per Mile: 0:06:52

6.8mi, 62:22, 14 JAN 07, Fort Leavenworth KS

Kenny Chou (a.k.a. C.C. Catch), menu music from the game One Must Fall: 2097

WX at 0900: 21 (-6) DP 17 (-8) BP 30.24 (1024) N 10 light freezing drizzle; mist RH 85 WC 10 (-12)

Odometer 3: 158.4mi

Z3 high.

Running on light-pack snow to slush is surprisingly difficult. I found running on broken pack snow was difficult, but going through slush was the worst - it would stick to my shoes and slow me down quite a bit, interfering with my normal running rhythm.

The conditions, otherwise, weren't so bad. Running slow today is livable based on conditions and knowing that I'll speed up later. Once I was used to running on snow it actually wasn't so bad.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:20 02:20 08:40 08:40 0.27
2.09 21:34 19:14 09:12 09:08 2.36
2.09 40:48 19:14 09:12 09:10 4.45
2.09 59:52 19:04 09:07 09:09 6.54
0.27 62:22 02:30 09:16 09:09 6.81

6.0mi, 57:53, 13 JAN 07, Fort Leavenworth KS

The All-American Rejects, "11:11pm"

WX at 0900: 15.1 (-9.4) DP 6.1 (-14.4) BP 30.36 (1028) N 13 overcast RH 66 WC 1 (-17)

Odometer 2: 311.4mi

Z2.

There was enough ice and snow on the ground where I deliberately didn't go too ambitious this morning. It's also harder to run with two or three layers of snivel gear on as well.

The plan is still to do a long run tomorrow - but this is to make up for doing nothing but eating yesterday.

The other thing is if the pressure tendency is to fall rapidly, might as well get the run in now before the weather goes south.

I also have a birthday party for the Princess. This run is necessary for my relative peace of mind so I don't feel like skulldragging the 18 kids that are coming over this afternoon.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.32 03:09 03:09 09:51 09:51 0.32
1.57 18:25 15:16 09:43 09:45 1.89
0.67 24:42 06:17 09:23 09:39 2.56
2.24 47:43 23:01 10:17 09:56 4.80
0.86 55:23 07:40 08:55 09:47 5.66
0.32 57:53 02:30 07:49 09:41 5.98

Something for the Office of the Chief of Public Affairs

Photo 1: I am an Army of One. And this is my strength...


















Photo 2:You have failed me for the last time, Wing Commander.

The Coolest Thing Ever

An honor guard of Imperial Stormtroopers, and I'm not talking about the guys who present colors and standards on Pike Field, either.

I like female Twi'leks, too, or as Aayla Secura is described, "the BLUE HOTTIE."


Remember:
Imperial Stormtroopers Pass in Review


















Other Imperial Stormtroopers Pass in Review
















Before you get too indignant, I should mention that I used to be a member of the latter organization a few years ago. I have that to thank for the vast majority of my qualifications to wear this badge.

3.9mi, 36:44, 11 JAN 06, Fort Leavenworth KS

Nothing in the iThink.

WX at 0600: 46.9 (8.3) DP 34.0 (1.1) BP 29.77 (1008) S 17 pcdy RH 60

Odometer 3: 151.6mi

Z2.

I was good for nothing more than wogging today. That was about it. I was discussing last night's address describing a new strategy for winning in Iraq.

I don't listen to a lot that comes from that particular office on a personal basis (on a professsional basis, that's different), but I was listening last night.

Anyone who says there's no material change from what was pitched in November 2005 in the soon-to-be-superceded National Strategy for Victory in Iraq is dead wrong. MTF later, but pay a lot of attention to "not provide a safe haven for any outlaws, regardless of sectarian or political affiliation" and see what starts happening in Sadr City with Jaysh-al-Mahdi.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 10:50 10:50 09:46 09:46 1.11
1.11 21:21 10:31 09:28 09:37 2.22
1.11 31:38 10:17 09:16 09:30 3.33
0.56 36:44 05:06 09:06 09:27 3.89

10,000m on Concept2 Model C, 42:51, 10 JAN 07, Fort Leavenworth KS

Keene Brothers, "When Other Fail"

WX at 1700: 52.0 (11.1) DP 25.0 (-3.9) BP 29.86 (1011) S 28G37 clear RH 35

Odometer 2: N/A

Z3.

The Concept is back at the gym. About damn time. Whoever got the two Fluid S350s bought two pieces o' crap. The first croaked when the LCD crapped out. It physically cracked on the inside. Oops. The second is toast because the LCD is totally nonresponsive. The computer on the Fluid is crap anyway.

Today marked a rare occasion, at least in a long while - I maxed out the resistance on the Concept and started cranking away. I started quick, about 2:04ish/500m pace, then slowed down to about 2:10/500m, tired down to about 2:15/500m for a little bit after the 5000m split, and finished at about 2:09ish/500m, leaving at the final split.

For a drag factor as high as 176, though, it wasn't so bad. I was gratified to hit 2000m in 8:19 and 3218m (2 miles) in 13:30.

The weather outside is a prime reason why I chickened out of running...and now that the Concept is back, and my abs and upper back need work (i.e., are sore), I might go back to cranking away on the Concept at max resistance at lunchtime or so. Maybe a quick 5000m might be okay, something I can slam out in 22 minutes or so.

I could possibly attribute some of my lull to the lean and smokingly hot, yet somewhat uncurvy runner on the dreadmill next to the Concept this afternoon. I noticed she was dreadmilling at 8.5mph...speeding up to finish at 10mph. For the uninitiated, that's 6:34/mi finishing to 6:00mi, over about 20 minutes. I remember being able to run that fast. Of course, that was 1993 and about 25 pounds ago. Actually, now that I think about it, the cheesecake factor in the gym today was astronomically high. Of course, all that was probably bait, and the standard Army math of "15 gets you 20 every time" usually applies.

More seriously, though, if I could be 160 pounds again, I'd be really happy, but that's not my default weight and for me to get back down to that weight would entail some ludicrously long and hard project like ultramarathon training or, more realistically, walking the Appalachian Trail in its entirety. I'd really like to do that someday, but I'm not sure how and when. No one in the immediate household is even remotely up to that task or will be in the forseeable future.

Splits
Distance: 10000
Time: 0:42:51
Per 500m: 02:09
Drag Factor : 176
Per Mile: 0:06:54

A haunting memory from a former job

This article in the Washington Post underscored the most enduring memory of my time spent advising the North Carolina National Guard.

I was, once, the senior advisor to a tank battalion in the North Carolina Army National Guard, which deployed to Iraq in early 2004. I was at Pope Air Force Base watching them board the airplane that would take them into theater. I had no statutory obligation to be there when they departed, but I felt I owed them that obligation as someone who had prepared them to go in harm's way during the 18 months prior to that deployment.

The one memory that frames that event was when the troops, after several hours of wait, moved out to the plane. It was night, and as I was standing in the hangar watching them walk out, to my right a meter or two away, I heard a girl, maybe three years old, calling out "daddy, daddy, daddy" to the flashing lights on the flight line.

It was loud, between the crowd of family members and the din of the jet engines, but I heard that girl's three words clearer than anything else that night.

I would train a rifle company from the 116th Infantry, the unit mentioned in the WaPo article, a few months later as they prepared to deploy to Afghanistan.

As a planner, I've written orders that, in the final analysis, probably killed some of the people who had to execute them. That girl's three words are a memory I keep close to understand why the quality of the work I do is so critically important.

Another take on this story at The Smirking Cynic.

4.7mi, 41:25, 9 JAN 07, Fort Leavenworth KS

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

WX at 0700: 32.0 (0.0) DP 17.1 (-8.3) BP 30.36 (1028) NNW 25G38 RH 53 WC 19 (-7)

Odometer 2: 305.4mi

Z3.

My arthritis is acting up in my previously-broken ankle. I totally blanked on what the windspeeds this morning were before setting out - had I been more diligent, I might've actually chickened out. I was most certainly NOT expecting 25mph gusting to 38mph, which might explain the colossal variance of splits over terrain this morning. For the most part, otherwise, it would've been steady acceleration...except for the wind. Next time I run in winds like that I need to wear clear safety glasses.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:21 02:21 08:44 08:44 0.27
1.24 12:50 10:29 08:27 08:30 1.51
0.85 20:33 07:43 09:05 08:42 2.36
1.24 31:23 10:50 08:44 08:43 3.60
0.85 39:04 07:41 09:02 08:47 4.45
0.27 41:25 02:21 08:42 08:46 4.72

9.0mi, 82:38, 7 JAN 07, Fort Leavenworth KS

Armor for Sleep, "Frost and Front Steps"
The All-American Rejects, "Dirty Little Secret"

WX at 1000: 35.1 (1.7) DP 27.0 (-2.8) BP 30.04 (1017) WNW 10 clear RH 71

Odometer 3: 147.1mi

Z3 low.

I was deliberately not looking for anything particularly ambitious. I wanted 9 miles of easy slog. That's about what it was.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 03:06 03:06 09:07 09:07 0.34
0.87 11:33 08:27 09:43 09:33 1.21
2.28 32:33 21:00 09:13 09:20 3.49
3.82 67:45 35:12 09:13 09:16 7.31
0.28 70:34 02:49 10:04 09:18 7.59
1.10 80:09 09:35 08:43 09:13 8.69
0.27 82:38 02:29 09:12 09:13 8.96

A Modest Proposal from Orson Scott Card

Some interesting commentary from OSC about freedom of speech, war protesters, and civil disobedience (and responsibility).

To quote the guy from RoboCop, "I LIKE it!"

3.1mi + 2000m on Fluid S350, 33:58/8:08, 4 JAN 07, Fort Leavenworth KS

Nerdy Girl, "Hate Me"

WX at 0700: 46.9 (8.3) 37.9 (3.3) 29.75 (1007) SSW 23 mostly cloudy RH 70

Odometer 3: 138.1mi

Z4 start, Z2 remainder.

My blistering start was based on a realization that I wasn't going to make it to the gym in time to meet up with my expected partners. I got there and was totally spent, expaining the glacial wogging that ensued shortly thereafter.

Then I ground out 2000m on the Fluid, which my running partner has dubbed "the washing machine" because of its circular, water-filled tub. That was a lot of work, but there's not as much reward for spinning on the Fluid as there was on the Concept.

I need to start working upper body though, by the end of the month.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.39 11:11 11:11 08:03 08:03 1.39
1.71 33:58 22:47 13:19 10:57 3.10

Distance: 2000
Time: 0:08:08
Per 500m: 02:02
Resistance: 8
Per Mile: 0:06:33

4.0mi on the dreadmill, 34:51, 2 JAN 07, Shiloh IL

The All-American Rejects, "It Ends Tonight"

WX at 1000: 33 (1) DP 32 (0) BP 30.46 (1031) S 5 clear RH 93

Odometer 3: 135.0mi

Z3.

Probably went too hard, but I needed to follow up yesterday's long run with a short chaser.

This was on the dreadmill based on my not wanting to go outside, although it's really not that bad outside. I just felt like more than a weenie than usual.

I desperately need a new mantra.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.90 07:43 07:43 08:34 08:34 0.90
1.00 16:19 08:36 08:36 08:35 1.90
1.00 25:11 08:52 08:52 08:41 2.90
1.10 34:51 09:40 08:47 08:43 4.00

How geographically savvy do you feel?

Try it. I dare you.

9.0mi, 78:17, 1 JAN 07, Shiloh IL

Pizzicato 5, "Twiggy Twiggy vs. James Bond"
Keene Brothers, "The Naked Wall"
The All-American Rejects, "It Ends Tonight"

WX at 1000: 37 (3) DP 30 (-1) BP 30.11 (1019) W 16 overcast RH 76

Odometer 3: 130.9mi

Z3-4.

First run of the year!

Today's run was an interesting exercise in resistance. The first half going out was surprisingly easy - when I realized that I'd face the fast tailwind going out again as a crushing headwind on the return leg. What really made today's run interesting was the uphill+headwind combination. The major changes between miles 7 and 8 to the rest are indicative of the level of resistance versus relative effort required. I made a point of trying to run in cover to try to minimize exposure to the wind in those areas. Running uphill wasn't quite as bad since I had a treeline to mask the wind for portions of it. Cresting intervisibility lines was particularly brutal when running into the wind. Yes, I'm using the term incorrectly. No, I don't care.

It didn't feel like 16mph, though. I would've figured closer to about 20.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 08:45 08:45 08:42 08:42 1.01
1.00 17:10 08:25 08:23 08:33 2.01
1.00 25:33 08:23 08:25 08:30 3.01
1.00 34:08 08:35 08:36 08:32 4.00
1.00 42:42 08:34 08:35 08:32 5.00
1.00 51:51 09:09 09:07 08:38 6.01
1.00 60:58 09:07 09:08 08:42 7.00
1.00 69:53 08:55 08:55 08:44 8.00
1.01 78:17 08:24 08:21 08:41 9.01