W.G. Snuffy Walden, opening credits to My So-Called Life
WX at 0900: 69 (21) DP 62 (17) BP 29.99 (1015) NNE 10 clear RH 78
Odometer 3: 326.6mi
Z2.
My legs were pretty tight after Tuesday's run, so I decided to do some wogging today. I was much more warmed up after about 30 minutes, as is usually the case, and there was quite a bit of acceleration near the end. I've rechecked distance and it's not an error in measurement (when I run 45 seconds/mile faster in my last half-mile).
I was running what I thought would be easy ultramarathon pace. On pavement.
We passed through Fayetteville yesterday, so I got a real haircut for the first time since, oh, about November. Man, does getting the sides and back shaved off help in warmer weather...but I knew that anyway.
Tomorrow may bring some other developments. We depart tomorrow for Virginia in any instance and begin the Bataan Death Drive back to Fort Leavenworth probably Sunday.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.63 06:17 06:17 09:58 09:58 0.63
1.81 23:12 16:55 09:21 09:30 2.44
0.97 31:57 08:45 09:01 09:22 3.41
1.57 46:07 14:10 09:01 09:16 4.98
0.48 50:04 03:57 08:14 09:10 5.46
Thursday, June 14, 2007
Tuesday, June 12, 2007
7.4mi, 62:39, 12 JUN 07, Carolina Shores NC
Gene, "Where Are They Now?"
Paul Oakenfold, "Ready Steady Go"
WX at 0800: 68 (20) DP 53 (12) BP 30.04 (1017) NNE 6 clear RH 59
Odometer 3: 319.1mi
Z3 high.
The morning reading started at 60 degrees when I woke up and it was already 68 by the time I finished. Going back to Eastern time isn't that hard, but it can be disconcerting when waking up early.
Today was a better run than yesterday - once I had warmed up, I ran what I thought to be relative steady state pace until near the end where I decided to run into oxygen debt to see what I could do.
I felt my usual loosening up at around the 25 minute mark, but more notably, I felt another second wind at the 54-55 minute mark. This is either endorphins (which I somewhat doubt) or it's fat expenditure (perhaps more likely).
My knees hurt. Now with only 319 miles on a pair of shoes, this normally wouldn't be a big deal - were it not the fact that the shoes are about a year old.
I normally rotate shoes out at the 400 mile mark, but I may go early on this pair.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.63 05:45 05:45 09:08 09:08 0.63
1.81 21:22 15:37 08:38 08:45 2.44
0.97 29:27 08:05 08:20 08:38 3.41
2.11 47:14 17:47 08:26 08:33 5.52
1.39 58:59 11:45 08:27 08:32 6.91
0.48 62:39 03:40 07:38 08:29 7.39
Paul Oakenfold, "Ready Steady Go"
WX at 0800: 68 (20) DP 53 (12) BP 30.04 (1017) NNE 6 clear RH 59
Odometer 3: 319.1mi
Z3 high.
The morning reading started at 60 degrees when I woke up and it was already 68 by the time I finished. Going back to Eastern time isn't that hard, but it can be disconcerting when waking up early.
Today was a better run than yesterday - once I had warmed up, I ran what I thought to be relative steady state pace until near the end where I decided to run into oxygen debt to see what I could do.
I felt my usual loosening up at around the 25 minute mark, but more notably, I felt another second wind at the 54-55 minute mark. This is either endorphins (which I somewhat doubt) or it's fat expenditure (perhaps more likely).
My knees hurt. Now with only 319 miles on a pair of shoes, this normally wouldn't be a big deal - were it not the fact that the shoes are about a year old.
I normally rotate shoes out at the 400 mile mark, but I may go early on this pair.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.63 05:45 05:45 09:08 09:08 0.63
1.81 21:22 15:37 08:38 08:45 2.44
0.97 29:27 08:05 08:20 08:38 3.41
2.11 47:14 17:47 08:26 08:33 5.52
1.39 58:59 11:45 08:27 08:32 6.91
0.48 62:39 03:40 07:38 08:29 7.39
Monday, June 11, 2007
I fucking chortle, part 2
| Which God or Goddess are you like? Your Result: Satan You are dEvil.You love to make people cring, and you also laugh and heckle Jesus while his back is turned. You have a weird sense of humor, but somehow it works. Many fear you, and thats the way you like it. Congatulations!! Your are Satan!! | |
| Jesus | |
| Goddess Sekhemet | |
| Budha | |
| The Christian God | |
| You are your own God or Goddess | |
| God Zeus | |
| Goddess Bast | |
| Which God or Goddess are you like? Make Your Own Quiz | |
12 years of Episcopal prep school couldn't steer me wrong...
I fucking chortle, part 1
| What American accent do you have? Your Result: Boston You definitely have a Boston accent, even if you think you don't. Of course, that doesn't mean you are from the Boston area, you may also be from New Hampshire or Maine. | |
| The West | |
| The Midland | |
| North Central | |
| The Northeast | |
| Philadelphia | |
| The Inland North | |
| The South | |
| What American accent do you have? Quiz Created on GoToQuiz | |
I grew up in Virginia. I have taken great pains to purge the vestigial remnants of Southern influence.
Since I'm legally from New Hampshire, this is a good sign...
5.5mi, 47:47, 11 JUN 07, Carolina Shores NC
some random music to an Air Force propaganda video from a decade ago
WX at 0800: 62 (17) DP 53 (12) BP 30.05 (1017) NNE 5 cloudy RH 72
Odometer 3: 311.7mi
Z3-4.
First run in a while, and first after driving 1200 miles in two days. My lower back is a little tight, but I'm also dragging from the rigor of a long drive.
I briefly thought about going 7ish, but thought better of it. Although I was warmed up, I figured I'd take it easy this morning. I did run negative splits, which was a good indicator of loosening up.
Maybe better luck tomorrow.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.63 05:51 05:51 09:17 09:17 0.63
1.81 21:59 16:08 08:55 09:01 2.44
0.97 30:27 08:28 08:44 08:56 3.41
1.57 43:55 13:28 08:35 08:49 4.98
0.48 47:47 03:52 08:03 08:45 5.46
WX at 0800: 62 (17) DP 53 (12) BP 30.05 (1017) NNE 5 cloudy RH 72
Odometer 3: 311.7mi
Z3-4.
First run in a while, and first after driving 1200 miles in two days. My lower back is a little tight, but I'm also dragging from the rigor of a long drive.
I briefly thought about going 7ish, but thought better of it. Although I was warmed up, I figured I'd take it easy this morning. I did run negative splits, which was a good indicator of loosening up.
Maybe better luck tomorrow.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.63 05:51 05:51 09:17 09:17 0.63
1.81 21:59 16:08 08:55 09:01 2.44
0.97 30:27 08:28 08:44 08:56 3.41
1.57 43:55 13:28 08:35 08:49 4.98
0.48 47:47 03:52 08:03 08:45 5.46
Thursday, June 07, 2007
6,000m on Concept2 Model C, 26:40, 7 JUN 07, Fort Leavenworth KS
Gene, "Where Are They Now?"
WX at 0600: 75.9 (24.4) DP 64.9 (18.3) BP 29.4 (995) S 30G40 overcast RH 68
Odometer 3: 306.2mi N/A
Z3.
The Concept was fixed, with a new chain, a set of Model D grips and a new PM2 computer. Keen!
So much for thinking I was all recovered. I was killing myself just to hold a 2:15/500m today. I have, to quote Paul Simon, become soft in the middle now...to think I used to hold 2:08/500m with comparative ease.
The repairs on the Concept also had an effect on the turbine, as I was registering a drag factor higher than I've ever seen.
The wind was pretty fast all night. An hour earlier it had been gusting 43mph from a sustained wind speed of 29mph. Being an old paratrooper, I couldn't help but think "man, it sure would suck to have to jump in this" although it does exceed safety minimums for peacetime.
Splits
Distance: 6000
Time: 0:26:40
Per 500m: 02:13
Drag Factor : 193
Per Mile: 0:07:09
WX at 0600: 75.9 (24.4) DP 64.9 (18.3) BP 29.4 (995) S 30G40 overcast RH 68
Odometer 3: 306.2mi N/A
Z3.
The Concept was fixed, with a new chain, a set of Model D grips and a new PM2 computer. Keen!
So much for thinking I was all recovered. I was killing myself just to hold a 2:15/500m today. I have, to quote Paul Simon, become soft in the middle now...to think I used to hold 2:08/500m with comparative ease.
The repairs on the Concept also had an effect on the turbine, as I was registering a drag factor higher than I've ever seen.
The wind was pretty fast all night. An hour earlier it had been gusting 43mph from a sustained wind speed of 29mph. Being an old paratrooper, I couldn't help but think "man, it sure would suck to have to jump in this" although it does exceed safety minimums for peacetime.
Splits
Distance: 6000
Time: 0:26:40
Per 500m: 02:13
Drag Factor : 193
Per Mile: 0:07:09
Wednesday, June 06, 2007
4.2mi, 39:02, 6 JUN 07, Fort Leavenworth KS
The High Violets, "Invitation"
WX at 0700: 64.0 (17.8) DP 53.1 (11.7) BP 29.73 (1006) SSE 13 RH 67
Odometer 4: 104.0mi
Z2-3.
Distances, and consequently paces, are approximate. The imagery I have doesn't support the run I did this morning.
It didn't feel as windy as the reading would suggest, and at Leavenworth, it wasn't. (The WX reading are taken from Kansas City International Airport, about 12 miles away.)
I felt inconsistent today, but my running partner felt much worse. He's also been fighting plantar fasciitis for the last few months.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.80 07:24 07:24 09:14 09:14 0.80
1.29 19:35 12:11 09:28 09:22 2.09
0.80 26:45 07:10 08:57 09:15 2.89
1.26 39:02 12:17 09:45 09:24 4.15
WX at 0700: 64.0 (17.8) DP 53.1 (11.7) BP 29.73 (1006) SSE 13 RH 67
Odometer 4: 104.0mi
Z2-3.
Distances, and consequently paces, are approximate. The imagery I have doesn't support the run I did this morning.
It didn't feel as windy as the reading would suggest, and at Leavenworth, it wasn't. (The WX reading are taken from Kansas City International Airport, about 12 miles away.)
I felt inconsistent today, but my running partner felt much worse. He's also been fighting plantar fasciitis for the last few months.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.80 07:24 07:24 09:14 09:14 0.80
1.29 19:35 12:11 09:28 09:22 2.09
0.80 26:45 07:10 08:57 09:15 2.89
1.26 39:02 12:17 09:45 09:24 4.15
Tuesday, June 05, 2007
3.3mi+0.5mi, 30:12, 5 JUN 07, Fort Leavenworth KS
Radiohead, "Anyone Can Play Guitar"
ABBA, "Angel Eyes"
WX at 0600: 60.1 (15.6) DP 55.9 (13.3) BP 29.86 (1011) NNW 6 RH 86
Odometer 3: 306.2mi
Z2.
I did some more wogging on the track this morning, trying to recover from my Sunday run. As the splits would indicate, I started accelerating as I got progressively more warmed up. I'm not sure where I was running so inconsistent splits coming even/odd in the first few laps, but I thought I was pretty consistent near the end. I was going at what I felt like marathon pace effort, and I guess for that kind of pace at the end, I can't say too much.
The transition to the ABBA song came from the end of the refrain of the Radiohead song. This might be one of the few times I think of ABBA and Radiohead in the same thought.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.28 02:41 02:41 09:39 09:39 0.28
0.28 05:18 02:37 09:25 09:32 0.56
0.28 07:53 02:35 09:18 09:27 0.83
0.28 10:24 02:31 09:03 09:21 1.11
0.28 12:58 02:34 09:14 09:20 1.39
0.28 15:30 02:32 09:07 09:18 1.67
0.28 18:00 02:30 09:00 09:15 1.95
0.28 20:29 02:29 08:56 09:13 2.22
0.28 23:00 02:31 09:03 09:12 2.50
0.28 25:27 02:27 08:49 09:09 2.78
0.28 27:51 02:24 08:38 09:06 3.06
0.28 30:12 02:21 08:27 09:03 3.34
ABBA, "Angel Eyes"
WX at 0600: 60.1 (15.6) DP 55.9 (13.3) BP 29.86 (1011) NNW 6 RH 86
Odometer 3: 306.2mi
Z2.
I did some more wogging on the track this morning, trying to recover from my Sunday run. As the splits would indicate, I started accelerating as I got progressively more warmed up. I'm not sure where I was running so inconsistent splits coming even/odd in the first few laps, but I thought I was pretty consistent near the end. I was going at what I felt like marathon pace effort, and I guess for that kind of pace at the end, I can't say too much.
The transition to the ABBA song came from the end of the refrain of the Radiohead song. This might be one of the few times I think of ABBA and Radiohead in the same thought.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.28 02:41 02:41 09:39 09:39 0.28
0.28 05:18 02:37 09:25 09:32 0.56
0.28 07:53 02:35 09:18 09:27 0.83
0.28 10:24 02:31 09:03 09:21 1.11
0.28 12:58 02:34 09:14 09:20 1.39
0.28 15:30 02:32 09:07 09:18 1.67
0.28 18:00 02:30 09:00 09:15 1.95
0.28 20:29 02:29 08:56 09:13 2.22
0.28 23:00 02:31 09:03 09:12 2.50
0.28 25:27 02:27 08:49 09:09 2.78
0.28 27:51 02:24 08:38 09:06 3.06
0.28 30:12 02:21 08:27 09:03 3.34
Monday, June 04, 2007
4.0mi, 36:57, 4 JUN 07, Fort Leavenworth KS
The Go! Team, "Huddle Formation"
Ashley Tisdale, "Kiss The Girl"
The Judybats, "Ugly On The Outside"
WX at 0600: 60.1 (15.6) DP 57.0 (13.9) BP 29.77 (1008) W 8 clear RH 89
Odometer 3: 302.4mi
Z2-3.
Wogging, but inconsistent. My partner wanted to go faster (unconsciously), I didn't.
Feeling yesterday's long run in a big way.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 07:40 07:40 08:57 08:57 0.86
0.73 14:14 06:34 09:00 08:58 1.59
0.98 23:23 09:09 09:18 09:06 2.57
0.78 30:38 07:15 09:18 09:09 3.35
0.65 36:57 06:19 09:43 09:14 4.00
Ashley Tisdale, "Kiss The Girl"
The Judybats, "Ugly On The Outside"
WX at 0600: 60.1 (15.6) DP 57.0 (13.9) BP 29.77 (1008) W 8 clear RH 89
Odometer 3: 302.4mi
Z2-3.
Wogging, but inconsistent. My partner wanted to go faster (unconsciously), I didn't.
Feeling yesterday's long run in a big way.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 07:40 07:40 08:57 08:57 0.86
0.73 14:14 06:34 09:00 08:58 1.59
0.98 23:23 09:09 09:18 09:06 2.57
0.78 30:38 07:15 09:18 09:09 3.35
0.65 36:57 06:19 09:43 09:14 4.00
Sunday, June 03, 2007
9.0mi, 78:59, 3 JUN 07, Fort Leavenworth KS
Paul Oakenfold, "Ready Steady Go"
The DiVinyls, "I Touch Myself" (yes.)
Michael Kamen, "Band of Brothers Suite No. 2"
WX at 0900: 62.1 (16.7) DP 55.9 (13.3) BP 29.79 (1008) WNW 10 RH 80
Odometer 4: 99.8mi
Z3.
Today was the first time I've tried running this since, I think, February. Surprisingly, I ran mostly negative splits once I had gotten up the giant hill in the first two miles of the course. My climb at the 7.59 mark was slower than usual - but in all honesty, not so bad if I can run 8:20 as a finisher.
The DiVinyls song is because of a particularly insidious piece of video footage taken by a JLENS aerostat near Balad, Iraq. Eeeeuww. Now I have that song stuck in my head.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 02:59 02:59 08:46 08:46 0.34
0.87 11:17 08:18 09:32 09:20 1.21
2.28 30:50 19:33 08:34 08:50 3.49
3.82 64:33 33:43 08:50 08:50 7.31
0.28 67:31 02:58 10:36 08:54 7.59
1.10 76:44 09:13 08:23 08:50 8.69
0.27 78:59 02:15 08:20 08:49 8.96
The DiVinyls, "I Touch Myself" (yes.)
Michael Kamen, "Band of Brothers Suite No. 2"
WX at 0900: 62.1 (16.7) DP 55.9 (13.3) BP 29.79 (1008) WNW 10 RH 80
Odometer 4: 99.8mi
Z3.
Today was the first time I've tried running this since, I think, February. Surprisingly, I ran mostly negative splits once I had gotten up the giant hill in the first two miles of the course. My climb at the 7.59 mark was slower than usual - but in all honesty, not so bad if I can run 8:20 as a finisher.
The DiVinyls song is because of a particularly insidious piece of video footage taken by a JLENS aerostat near Balad, Iraq. Eeeeuww. Now I have that song stuck in my head.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 02:59 02:59 08:46 08:46 0.34
0.87 11:17 08:18 09:32 09:20 1.21
2.28 30:50 19:33 08:34 08:50 3.49
3.82 64:33 33:43 08:50 08:50 7.31
0.28 67:31 02:58 10:36 08:54 7.59
1.10 76:44 09:13 08:23 08:50 8.69
0.27 78:59 02:15 08:20 08:49 8.96
Friday, June 01, 2007
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
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
Thursday, May 31, 2007
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
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
Wednesday, May 30, 2007
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
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
Tuesday, May 29, 2007
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
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
Monday, May 28, 2007
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
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
Saturday, May 26, 2007
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
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
Friday, May 25, 2007
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
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
Thursday, May 24, 2007
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
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
Wednesday, May 23, 2007
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
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
Monday, May 21, 2007
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
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
Saturday, May 19, 2007
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
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
Thursday, May 17, 2007
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
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
Wednesday, May 16, 2007
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
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
Tuesday, May 15, 2007
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
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...
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 | ||||
| ||||
Sunday, May 13, 2007
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
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
Friday, May 11, 2007
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
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
Tuesday, May 08, 2007
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
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
Thursday, May 03, 2007
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
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
Wednesday, May 02, 2007
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
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
Tuesday, May 01, 2007
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
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
Sunday, April 29, 2007
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
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
Saturday, April 21, 2007
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
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.
Tuesday, April 17, 2007
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
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
Monday, April 16, 2007
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
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
Thursday, April 12, 2007
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
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
Wednesday, April 11, 2007
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
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
Tuesday, April 10, 2007
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
Monday, April 09, 2007
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
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
Sunday, April 08, 2007
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
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
Friday, March 30, 2007
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
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
Tuesday, March 27, 2007
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
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
Monday, March 26, 2007
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
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
Friday, March 23, 2007
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
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
Thursday, March 22, 2007
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
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
Wednesday, March 21, 2007
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
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
Friday, March 16, 2007
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 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
Tuesday, March 13, 2007
Monday, March 12, 2007
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
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
Thursday, March 08, 2007
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
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
Wednesday, March 07, 2007
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
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
Tuesday, March 06, 2007
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...
Joss Whedon's "Ballad of Serenity" reenacted by Little People"The Hero of Canton" reenacted by Little PeopleIf 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
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
Monday, March 05, 2007
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
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
Saturday, March 03, 2007
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
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
Thursday, March 01, 2007
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
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
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