8,000m on Fluid S350, 33:18, 1 JUN 07, Fort Leavenworth KS

Paul Oakenfold, "Ready Steady Go"

WX at 0600: 62.1 (16.7) DP 60.1 (15.6) BP 29.79 (1008) SSE 6 tstorms RH 93

Odometer 3: 298.4mi N/A

Z3.

The weather and my massive drinkathon last night (all four beers and six hot dogs of it) ensured that I wasn't going to be running much of anywhere this morning. So I spun, and it was productive, and I got some of the alcohol out of my pores, which was always useful.

Distance: 8000
Time: 0:33:18
Per 500m: 02:05
Drag Factor : 6
Per Mile: 0:06:42

5.6mi, 48:44, 31 MAY 07, Fort Leavenworth KS

Teen Heroes, "Manta Ray"

WX at 0700: 59 (15) DP 57 (14) BP 30.03 (1016) Calm patches of fog RH 93

Odometer 3: 298.4mi

Z3.

I felt pretty good. The fact that I could yap a large portion of today's run even while running most of the Teardrop of Suck is a good sign. It was also cool and nice, and with a clean haircut, I felt pretty good. I could have gone faster. Maybe in a few days I'll try a longer run. The fact that I ran this at Z3 talking most of the way was an unintentional discipline tool. I really felt like I could have gone faster.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 03:08 03:08 09:13 09:13 0.34
0.87 11:16 08:08 09:21 09:19 1.21
2.24 30:23 19:07 08:32 08:48 3.45
0.76 37:18 06:55 09:06 08:52 4.21
1.11 46:35 09:17 08:22 08:45 5.32
0.27 48:44 02:09 07:58 08:43 5.59

4.7mi, 41:07, 30 MAY 07, Fort Leavenworth KS

The Pixies, "Where Is My Mind?"
Chris Cornell, "You Know My Name"

WX at 0600: 64.9 (18.3) DP 61.0 (16.1) BP 29.96 (1014) S 9 light rain; mist RH 87

Odometer 4: 90.8mi

Z3.

Slow, rocky start to a relatively indistinguished run. I leveled off after the first 25 minutes, but I was planning on going 6 and got up too late. So it was only 4.7. I think some discretion may be in order, though. This was not supposed to be a hard run, and it really wasn't, but it wasn't easy either.

Easy run tomorrow, maybe something hard on Friday.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:25 02:25 08:59 08:59 0.27
1.24 13:15 10:50 08:44 08:46 1.51
0.85 20:46 07:31 08:51 08:48 2.36
1.24 31:25 10:39 08:35 08:44 3.60
0.85 38:52 07:27 08:46 08:44 4.45
0.27 41:07 02:15 08:20 08:43 4.72

Not As Think As You Dumb I Am

Seen recently at a Toys 'R Us in Kansas City...

Save Over $0?!?!

3.3mi, 32:07, 29 MAY 07, Fort Leavenworth KS

Paul Oakenfold, "Ready Steady Go"

WX at 0600: 66.0 (18.9) DP 62.1 (16.7) BP 30.01 (1016) SSE 9 RH 87

Odometer 3: 292.8mi

Z2-3.

I attribute the iThink this morning to some faceoff footage I saw on YouTube. I really enjoy watching a LSM faceoff guy (in this case Jake Deane from UMass in 2005) clean house - which I saw over and over in the 2006 NCAA Division I lacrosse final between UMass and Virginia. Couldn't stop Virginia's killer offense last year, though.

I probably should have gone easier this morning, but once I was fully warmed up, I think I was okay. Overtraining is a legitimate hazard here.

This is a day where I probably need a functional heart monitor, to let me know when I was going too hard on an easy day. I have one, but the transmitter strap is 7 years old and I doubt it still works. I could be wrong, though.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.23 02:08 02:08 09:17 09:17 0.23
2.84 29:08 27:00 09:30 09:29 3.07
0.29 32:07 02:59 10:17 09:34 3.36

Oh yeah!!

Coach Dave Pietramala hugs goalie Jesse Schwartzman, MVP of the NCAA Division I lacrosse tournament, in Hopkins' 12-11 victory over Duke.

Congratulations to the Johns Hopkins Blue Jays, the 2007 NCAA Division I men's lacrosse champions.

5.06mi, 40:52, 28 MAY 07, Fort Leavenworth KS

The Pixies, "Velouria"
The Pixies, "Here Comes Your Man"

WX at 0700: 66.0 (18.9) DP 63.0 (17.2) BP 30.05 (1017) SE 8 partly cloudy RH 90

Odometer 4: 86.1mi

Z3-4.

Taking a day or two off actually running (and spinning instead of running on Saturday) may explain why I felt curiously froggy. I certainly did not expect to be running 8:05 aggregate pace today!

I usually run in lane two of the track. This has some benefits. I realize afterwards that I'm actually going faster than I think I'm going - and I tend to stay clear of runners in lane one.

All in all, not bad.

Good luck to the Johns Hopkins Blue Jays as they play Duke in the national Division I NCAA men's Lacrosse championship! (I was not surprised to see that Salisbury University won Division III men's, or that Northwestern won the Division I women's championships.)

I owe the assault of the Pixies to hearing Coverville Show 313, which is appropriately named "The Pixies Cover Story." I also recall that when I arrived at Fort Bragg (for the second time) for duty at ROTC Advanced Camp on 28 May 1994, three days after commissioning, that one of the first things I bought (at Coconuts Records, which I think is still in existence!) was a copy of The Pixies' Doolittle. No shit!

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.25 02:09 02:09 08:30 08:30 0.25
0.25 04:12 02:03 08:06 08:18 0.51
0.25 06:15 02:03 08:06 08:14 0.76
0.25 08:16 02:01 07:58 08:10 1.01
0.25 10:20 02:04 08:10 08:10 1.27
0.25 12:23 02:03 08:06 08:09 1.52
0.25 14:27 02:04 08:10 08:10 1.77
0.25 16:29 02:02 08:02 08:09 2.02
0.25 18:34 02:05 08:14 08:09 2.28
0.25 20:37 02:03 08:06 08:09 2.53
0.25 22:40 02:03 08:06 08:09 2.78
0.25 24:41 02:01 07:58 08:08 3.04
0.25 26:44 02:03 08:06 08:08 3.29
0.25 28:48 02:04 08:10 08:08 3.54
0.25 30:51 02:03 08:06 08:08 3.80
0.25 32:54 02:03 08:06 08:08 4.05
0.25 34:57 02:03 08:06 08:08 4.30
0.25 36:57 02:00 07:54 08:07 4.55
0.25 39:00 02:03 08:06 08:07 4.81
0.25 40:52 01:52 07:23 08:05 5.06

5000m on Fluid S350, 20:42, DATE, Fort Leavenworth KS

Nothing in the iThink.

WX at 1000: 70.0 (21.1) DP 64.9 (18.3) BP 30.1 (1019) SSW 12 RH 84

Odometer 3: 289.5mi N/A

Z3 high.

I'm never quite sure how to interpret my results when I spin on the Fluid. The Washing Machine, as my occasional running partner calls it, tends to give fast readings, even at low levels of resistance. This differs from the Concept, where low levels of resistance also register low levels of relative speed. Then again, the Fluid has a terrible computer and no real computation of drag factor other than wattage, which is always sketchy.

Still, I was gratified to spin 20:42 for 5000m, a time which I haven't run since I was 21. I doubt I'd have spun the same thing on the Concept, but that's okay.

What is also okay, is Johns Hopkins advancing to the national Division I final! They'll rematch the 2005 game where Duke and Hopkins fought it out in a close one for the national title. This year, though, I think it's going to Duke. Not that I don't want Hopkins to win - any year that Hopkins wins the national championship is good - but Duke brought out the heat in Baltimore this weekend.

I find it disgustingly ironic that I move just outside of Kansas City and I see more lacrosse on TV than I ever did in North Carolina.

Splits
Distance: 5000
Time: 0:20:42
Per 500m: 02:04
Drag Factor : 6
Per Mile: 0:06:40

4.6mi, 42:42, 25 MAY 07, Fort Leavenworth KS

Death Cab for Cutie, "Title and Registration"

WX at 0600: 57.0 (13.9) DP 50.0 (10.0) BP 30.26 (1024) E 8 overcast RH 77

Odometer 4: 81.6mi

Z3.

I wasn't sure how I felt today but I think things have started to settle. My legs were still tired, which is somewhat annoying. I guess it could have been worse, at least today wasn't marked by the dead legs of yesterday.

More to follow on my Deep Blue Funk after graduation from the School of Advanced Military Heresy later. Maybe even a picture.

The Death Cab for Cutie song didn't hit until afterwards - but it was etched in my mind this morning. This may be an aftereffect of the Deep Blue Funk.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
4.64 42:42 42:42 09:12 09:12 4.64

3.0mi + 0.5mi, 27:35, 24 MAY 07, Fort Leavenworth KS

Kristin Hersh, "Under The Gun"

WX at 0700: 70.0 (21.1) DP 59.0 (15.0) BP 29.95 (1014) S 17 overcast RH 68

Odometer 3: 289.5mi

Z2.

I was going to row this morning, but the chain on the Concept2 at the gym here at Fort Leavenworth is broken. Sucks. That would've been a fitting finish to the School of Advanced Military Heresy - as I had come here knowing there was a Concept. Well, maybe not anymore...

So I decided to run on the track. That sucked too. I found I was good for no more than simple wogging when I started out. So...based on that - that's what I did. However, there were some people on the track running a PT test. Now, if I can reel people in with a 9:08 pace and then burn them with an 8:30 (which is what I was running while most of the run event of the PT test was going on) then yes, bad discipline, but mentally fun, sort of.

Let's see if another day of easy wogging helps this, though. This dead legs stuff is really annoying.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 09:45 09:45 09:39 09:39 1.01
1.01 18:59 09:14 09:08 09:23 2.02
1.01 27:35 08:36 08:30 09:06 3.03

4.7mi, 40:33, 23 MAY 07, Fort Leavenworth KS

The Bats, "Courage"

WX at 1200: 73.9 (23.3) DP 64.0 (17.8) BP 29.99 (1015) S 18 overcast RH 71

Odometer 4: 77.0mi

Z3-4.

Still tired, still trying to get back in the saddle...and accidentally stood up my running partner this morning when I failed to show at 6:00am. He deservedly went without me. I felt like a dumbass.

Initially quick start was too quick for the relative level of effort. Nothing but positive splits = need to be more judicious.

Tomorrow is my graduation from the School of Advanced Military Heresy. One of my ROTC classmates at Johns Hopkins had predicted that I would go to the school...in 1990. It was with great satisfaction that I emailed him, 17 years later, about his uncanny prescience.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:14 02:14 08:18 08:18 0.27
1.24 12:24 10:10 08:12 08:13 1.51
0.85 19:54 07:30 08:49 08:26 2.36
1.24 30:26 10:32 08:30 08:27 3.60
0.85 38:04 07:38 08:59 08:33 4.45
0.27 40:33 02:29 09:12 08:35 4.72

4.0mi, 35:42 21 MAY 07, Fort Leavenworth KS

Hilary Duff, "Wake Up"

WX at 0600: 59.0 (15.0) 50.0 (10.0) 29.98 (1015) SSE 9 RH 72

Odometer 3: 286.3mi

Z2-3.

I had the syndrome commonly known as Dead Legs today. I had absolutely no power going uphill, so once I was warmed up, I decided to run judiciously and not do anything really stupid. Four miles of almost-wogging. At least, it was after I warmed up.

Still, if I hadn't met my running partner this morning, I totally would've chickened out. He started out a little faster than I would've, but he's dealing with incipient plantar fascitis too.

Yesterday, I watched the Duke Blue Devils eviscerate the University of North Carolina Tar Heels...and revalidate why I call Duke the most lethal attack in Division I. If Johns Hopkins makes it to the finals, it will be ugly, and Duke'll be looking for payback.

There's always a part of me that wants to see Hopkins win the national championship. But I wouldn't have any severe heartburn with Duke lacrosse winning either, honestly. They're a good team and very capable of winning the national championship.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 07:06 07:06 08:18 08:18 0.86
0.73 13:25 06:19 08:39 08:28 1.59
0.98 22:34 09:09 09:18 08:47 2.57
0.78 29:37 07:03 09:02 08:50 3.35
0.65 35:42 06:05 09:22 08:56 4.00

5.6mi, 55:08, 19 MAY 07, Fort Leavenworth KS

Working too hard for a mantra - Nothing in the iThink!

WX at 1000: 68.0 (20.0) DP 50.0 (10.0) BP 30.19 (1022) SW 14 clear RH 53

Odometer 4: 72.3mi

Z4, Z5 going uphill.

I had the Princess this morning, and I was paired with my usual morning running partner here. I was looking for something slow and it was suitably slow. Going uphill was brutal. The Princess with Baby Jogger = about 55 pounds. This made going uphill unbelievably painful.

Speaking of painful:
1 - you gotta be feeling it for Brett Queener and the Albany Great Danes, who lost a sudden death (what is this "sudden victory" bullshit that the announcers were using today?!) overtime to Cornell in the NCAA Division I lacrosse quarterfinals. They went to the wire with Cornell and it really could have gone either way...
2 - ...and you gotta be feeling it for Georgetown, who got annihilated by Johns Hopkins today, a team not known for a run-and-gun high scoring game. Hopkins' defense was killing the Hoyas, and the Bluejays have enough good outside shooters where the Georgetown goalie got shelled.

Alas, the Lady Jays did not fare so well against Duke today.

Go Jays, we want more!

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.11 21:25 21:25 10:09 10:09 2.11
3.11 52:42 31:17 10:04 10:06 5.22
0.33 55:08 02:26 07:22 09:56 5.55

0.5 + 3.0mi, 27:01, 17 MAY 07, Fort Leavenworth KS

Circle Jerks, "Fortunate Son" (yes, a cover.)
Jane Siberry, "Mimi On The Beach"
The Connells, "Fun & Games"

WX at 0700: 50.0 (10.0) DP 36.0 (2.2) BP 30.32 (1026) NE 5 clear RH 58

Odometer 4: 66.8mi

Z2.

No a bad day of wogging. I exercised some discretion from yesterday as two hard days back to back would have been a colosally bad idea.

Today was intended to be an easy one, and it was. I went to the track and strove for consistency of pace, which actually ended up being negative splits as I ran progressively faster. Acceleration, though, was incremental, but steady as I progressively warmed up.

Man, am I glad I got up, though. I did think about sleeping in, though.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 09:12 09:12 09:07 09:07 1.01
1.01 18:15 09:03 08:58 09:02 2.02
1.01 27:01 08:46 08:41 08:55 3.03

Not Quite The Coolest Thing Ever

I can't believe Micro$oft is giving this away for free, in spite of its age.

I feel so retro it's criminal. I haven't used Word for DOS since...well, college.

I typed a large chunk of my sophomore thesis and senior thesis on Microsoft Word 3.0 running on a generic no-name 8088 laptop running, at the time, MS-DOS 3.3 on that box. The computer had a single 3.5" drive, parallel and serial ports, a supertwist grayscale LCD CGA screen and IIRC, 640K of RAM. I had a direct connect 300 baud modem that I could plug into one of the serial ports. (Yes, I was geek back then too.) Before being accused of being a Luddite, I was running Novell DOS (originally given life as DR-DOS from Digital Research before they got bought out by Novell in 1991) on my Northgate 386DX-20 at the time, which was my primary computer when I wasn't on the road.

All geekness aside - I had to download this one. Because!

6.8mi, 56:27, 16 MAY 07, Fort Leavenworth KS

Bear McCreary, "All Along the Watchtower"

WX at 0700: 50.0 (10.0) DP 43.0 (6.1) BP 30.23 (1023) WNW 6 clear RH 76

Odometer 3: 282.3mi

Z3-4.

I so need to find a new mantra for the iThink.

I couldn't ask for better running WX today. Today marked a clear day, some wind but not too much, and perfect temperatures.

So...I felt like going about 7 - and the goal was to hold under 8:30 pace today. The start was a bit fast, admittedly, but once I had settled into pace, I think I was right on track - and my times were generally consistent. I think I would've slowed down some had I not felt the need to start burning people I saw in the distance. What in my mind was not a catharsis run had about the same level of intensity...meaning that even when I'm training, I still feel the need to, well, compete.

Still - a good indicator nonetheless...

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:10 02:10 08:03 08:03 0.27
1.24 12:19 10:09 08:11 08:09 1.51
0.85 19:39 07:20 08:38 08:20 2.36
1.24 29:50 10:11 08:13 08:17 3.60
0.85 36:57 07:07 08:22 08:18 4.45
1.24 47:08 10:11 08:13 08:17 5.69
0.85 54:09 07:01 08:15 08:17 6.54
0.27 56:27 02:18 08:31 08:17 6.81

4.7mi, 41:51, 15 MAY 07, Fort Leavenworth KS

Sarah Shannon, "City Morning Song"

WX at 0600: 64 (18) DP 62 (17) BP 30.00 (1015) NNW 13 heavy rain with thunder; mist RH 93

Odometer 3: 275.5mi

Z3.

Household6 said I was stupid to be running during a thunderstorm. IIRC, those are always the best runs. There's something curiously cathartic about a run in a rainstorm.

So it was thundering and raining. I briefly, very briefly, entertained the thought of chickening out. I also realized that I needed to get going again and sleeping in was not an option. This is where the prospect of a running partner (which I had this morning) was a powerful motivator not to blow the workout off, as I didn't want to stand him up. Once I was out the door, the rest was pretty academic.

Today was none too fast, as I was carrying on a conversation - but I was being relatively judicious as to pacing as I didn't want to get too ambitious on the road to recovery.

I don't know why the Sarah Shannon song keeps sticking in my head. I was a pretty partisan Velocity Girl fan in the day, but it's been a long while since I really listened to any of that, which is not really a reflection on Velocity Girl's comparative excellence.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.23 02:10 02:10 09:25 09:25 0.23
1.24 13:16 11:06 08:57 09:01 1.47
0.85 21:01 07:45 09:07 09:04 2.32
1.24 31:49 10:48 08:43 08:56 3.56
0.85 39:23 07:34 08:54 08:56 4.41
0.27 41:51 02:28 09:08 08:57 4.68

The Coolest Thing Ever

I'd never heard of Stephen Colbert, and I'd only tangentially heard of Rain, a long time ago, but this is by far the best laugh I've had in recent memory.

I did note that Rain's name in Hangul is the actual Hangul word for "rain," not some Koreanized phonetics for the English word, which I've seen from time to time.

This is so absolutely the heat...and the Korean is really bonafide Korean. His pronunciation isn't too bad either, in all honesty.

Enjoy...

The Colbert Report	Mon - Thurs 11:30pm / 10:30c
He's Singing in Korean
www.colbertnation.com
Colbert Report Full Episodes Political Humor Fox News

4.4mi, 37:58, 13 MAY 07, Fort Leavenworth KS

The Bats, "Courage"
Bear McCreary, "Prelude to War"

WX at 0700: 63.0 (17.2) DP 55.0 (12.8) BP 30.16 (1021) SSE 5 sunny RH 75

Odometer 4: 63.3mi

Z3.

I needed to run, but wasn't sure how ambitious I felt. I really didn't, as it turned out. I was thinking about 20 laps, but only did 16 laps in lane 8 of the track here. Could be worse.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 09:34 09:34 08:37 08:37 1.11
1.11 19:05 09:31 08:34 08:35 2.22
1.11 28:37 09:32 08:35 08:35 3.33
1.11 37:58 09:21 08:25 08:33 4.44

3.15mi, 30:17, 11 MAY 07, Fort Leavenworth KS

Nothing in the iThink. Idle discussion instead.

WX at 0700: 62.1 (16.7) DP 57.9 (14.4) BP 30.03 (1016) N 3 RH 86

Odometer 3: 269.9mi

Z2.

Easy wogging up a part of the Teardrop of Suck = slow hill work. Totally aerobic today as I didn't feel motivated to do much else.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.32 03:30 03:30 10:56 10:56 0.32
0.89 12:02 08:32 09:39 09:59 1.21
0.68 18:20 06:18 09:14 09:43 1.89
1.26 30:17 11:57 09:29 09:37 3.15

4.0mi, 35:08, 8 MAY 07, Fort Leavenworth KS

Bear McCreary, "All Along the Watchtower"

WX at 0700: 59.0 (15.0) DP 57.0 (13.9) BP 30.13 (1020) Calm patches of fog RH 93

Odometer 4: 58.9mi

Z2.

First run in a while, I'm deliberately not going hard because my oral comprehensive for the School of Advanced Military Heresy is tomorrow, and life at home is back to its usual frigid self with the return of Household6. Fuck it.

Sometimes there's therapy in a four mile wog...or the basic fact that I wasn't going any faster since I had to take a pit stop and I didn't want to stop in such a short run.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 08:46 08:46 08:40 08:40 1.01
1.01 17:39 08:53 08:47 08:44 2.02
1.01 26:29 08:50 08:44 08:44 3.03
1.01 35:08 08:39 08:33 08:41 4.04

3.0mi at 56#, 49:31, 3 MAY 07, Fort Leavenworth KS

U2, "All Along the Watchtower" (it's covers week...)

WX at 1000: 60 (16) DP 59 (15) BP 29.86 (1011) E 13 light rain; mist RH 93

Odometer B3: 3.0mi

Z2.

Deliberately easy today. I just didn't really feel like going that fast. Tomorrow will be a run.

I almost chickened out, but I needed to do something after going to the slop trough at the local Chinese buffet restaurant.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 25:09 22:49 15:07 16:39 1.51
0.86 38:16 13:07 15:15 16:09 2.37
0.65 49:31 11:15 17:18 16:24 3.02

4.7mi, 41:17, 2 MAY 07, Fort Leavenworth KS

The Rolling Stones, "Gimme Shelter"

WX at 0900: 57.0 (13.9) 48.0 (8.9) 29.95 (1014) ENE 9 light rain RH 71

Odometer 3: 266.7mi

Z3.

And there is vindication in small mercies. The fact that I can still run 8:45 pace on virtually no running in the last two months is a sign that the rebuilding, while shitty, won't be hopeless.

I figured a day off the Big Green Tick might be a good idea for today, especially since it was lightly raining and there was torrential downpour yesterday.

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:25 02:25 08:57 08:57 0.27
1.24 13:25 11:00 08:52 08:53 1.51
0.85 20:56 07:31 08:51 08:52 2.36
1.24 31:41 10:45 08:40 08:48 3.60
0.85 38:57 07:16 08:33 08:45 4.45
0.27 41:17 02:20 08:39 08:45 4.72

4.0mi at 55#, 61:29, 1 MAY 07, Fort Leavenworth KS

Bear McCreary, "All Along the Watchtower"

WX at 1000: 69.1 (20.6) 62.1 (16.7) 29.94 (1013) S 7 clear

Odometer B1: 12.0mi

Z3.

Putting the Big Green Tick on my back tends to aggravate my incipient arthritis. I am getting faster, though. Just not fast enough. Yet.

The standard is 15 minutes per mile. I'm not quite there yet, but progress is better than nothing, and I am, for all intents and purposes, rebuilding.

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 13:07 13:07 15:15 15:15 0.86
0.73 24:46 11:39 15:58 15:35 1.59
0.98 40:01 15:15 15:34 15:34 2.57
0.78 52:17 12:16 15:44 15:36 3.35
0.65 61:29 09:12 14:09 15:22 4.00

4.0mi at 55#, 66:12, 29 APR 07, Fort Leavenworth KS

Hannah Montana, "Just Like You" (I am so embarrassed to have this as an iThink mantra.)

WX at 1100: 75.0 (23.9) 53.1 (11.7) 30.11 (1019) WSW 12 sunny RH 47

Odometer B1: 8.0mi

Z2-3.

First substantive PT in a WEEK! Now that the PT test is done, I can concentrate on roadmarching...and maybe some weight loss as well.

I had the Princess in a Baby Jogger II, so I was pushing almost the same amount as I was rucking. Yay.

It's progress. Can't say no to that.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 13:38 13:38 15:56 15:56 0.86
0.73 26:10 12:32 17:10 16:30 1.59
0.98 42:15 16:05 16:21 16:26 2.57
0.78 54:57 12:42 16:17 16:24 3.35
0.65 66:12 11:15 17:18 16:33 4.00

Record APFT, 282 points, Fort Leavenworth, KS

Morrissey, "You're the One For Me, Fatty"

WX at 1000: 69.1 (20.6) DP 46.0 (7.8) BP 30.07 (1018) S 18 clear RH 44

Odometer 4: 54.4mi

Z4.

Slowest PT test I've ever run, again. The goal was to exceed 70 points, which I did. This is fucking pathetic. I did remark on the windspeed this morning, so that probably had something to do with it also.

My single parenting has destroyed my running, and today was testament to that destruction. I can pass the PT test. I can max, with comparative ease, the first two events, so that has not changed, much.

I find it ultimately ironic that the event that should be my weakest (push-ups, which is supposed to measure upper-body strength) is by far and away my strongest. The event on which I work the most is the one by far and away my weakest. What the fuck?

15:22, holy fucking shit.

Still, the standard is 180. I exceeded 60 points in every event, and I really have no pride in results, so fuck it. I passed, that's the only thing that matters.

Splits

Pushups: 78 in 1:01 (voluntary stop)
Situps: 78 in 1:42 (voluntary stop)

2 Mile Run:
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 07:23 07:23 07:23 07:23 1.00
1.00 15:22 07:59 07:59 07:41 2.00

The Coolest Thing Ever

I got into a lot of trouble, when I was a captain, for quoting John Boyd. I guess my brigade commander at the time didn't like what I had to say.

In return, I've turned into one of Boyd's biggest disciples. Those who have been sitting in classes with me have had Boyd crammed down their throat on at least one or two occasions, by yours truly.

So, when I found out there was an OODA Loop at Maxwell AFB, I had to find a photo.

An interesting tribute to a guy who was persona non grata in the Air Force for so long.

3.7mi, 32:23, 17 APR 07, Fort Leavenworth KS

Trey Parker, "America, Fuck Yeah"
Random background music from some military instructional videos

WX at 1400: 70.0 (21.1) DP 41.0 (5.0) BP 29.9 (1012) SSE 8 overcast RH 34

Odometer 3: 262.0mi

Z3.

The weather was as good as it's been, ever, for an easy run.

I probably should be doing an easier taper, but I'm trying to get at least a little easy work in to offset the utter lack of training I've done in the last month.

The last few years, my physical fitness test scores have been in the 295 or so out of 300. This year, I think I'll be exceedingly thankful to get a 270. The lack of running has been that devastating.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 07:15 07:15 08:28 08:28 0.86
0.73 13:47 06:32 08:57 08:41 1.59
1.01 22:46 08:59 08:52 08:45 2.60
0.83 29:59 07:13 08:42 08:44 3.43
0.27 32:23 02:24 08:53 08:45 3.70

3.7mi, 31:13, 16 APR 07, Fort Leavenworth KS

Chris Cornell, "You Know My Name"

WX at 0700: 44.1 (6.7) DP 33.1 (0.6) BP 30.15 (1020) SSW 6 clear RH 65

Odometer 4: 50.4mi

Z3-4.

I took the entire weekend off starting Friday. My parents were in town and I was flying solo with the Princess and Sledgehammer. For a variety of reasons, Household6 and I are going along separate, but probably eventually convergent paths. Life is eventful.

A surprisingly fast start led to positive splits during the entire run. I should've known better.

Still, I needed to finish fast, so I started fast. The other contributor to positive splits was a growing realization that I needed to get to a latrine Real Soon Now. That never helps.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 06:42 06:42 07:50 07:50 0.86
0.73 12:50 06:08 08:24 08:05 1.59
0.98 21:15 08:25 08:34 08:16 2.57
0.86 28:50 07:35 08:48 08:24 3.43
0.27 31:13 02:23 08:50 08:26 3.70

3.0mi, 28:05, 12 APR 07, Tampa FL

No iThink- all conversation this morning.

WX at 0700 at KTPA: 70.2 (21.2) DP 68.4 (20.2) BP 29.9 (1012) S 7 mostly cloudy RH 94

Odometer 3: 258.3mi

Z2.

Nothing fancy, nothing fast. I was feel most definitely slow after a lot of beer last night and some pointed professional discussion with a bunch of my friends and classmates at SAMS.

I may not run tomorrow; I have an early plane flight. If I do I have to wake up very, very early.

This is probably a good taper for my PT test next week, though. Slow first lap was from a long break at an intersection when I forgot to stop the clock.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.25 03:16 03:16 13:04 13:04 0.25
1.59 17:22 14:06 08:52 09:26 1.84
0.15 18:38 01:16 08:37 09:23 1.99
1.04 28:05 09:27 09:06 09:17 3.03

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