"The Internet is a world-wide network of computers and websites and shit. It is the home of Google and Porn.
The Intranet, for all intents and purposes, is the "private internet" that can only be accessed by computers on the local area network. This is the home of almost everything you do that is work-related. Please stop using these two terms interchangeably, because you sound like a fucking dumbass and your ignorance grates on my very soul."
Hat tip badassoftheweek.com for one of the most hilarious reads about sitting in a meeting that causes a sensation akin to your nutsack getting turned into a speed bag.
Sunday, August 28, 2011
6.69mi, 60:29, 28 AUG 11, Fort Leavenworth, Kansas
iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remix)
The Greenberry Woods, "Trampoline"
WX at 0900: 72.0 (22.2) 60.1 (15.6) 29.94 (1013) SE 7 RH 66
Odometer 11A: 353.1mi
Z4. Average/max heart rate = 156/175
First day after two days of break. I needed it, but I had to be careful not to go too hard. The proof will be in tomorrow's run, if I do one.
A later start than I'd have liked, but the weather was cooperative.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:12 09:12 09:12 09:12 1.00
1.00 18:13 09:01 09:01 09:07 2.00
1.00 27:07 08:54 08:54 09:02 3.00
1.00 35:54 08:47 08:47 08:58 4.00
1.00 44:59 09:05 09:05 09:00 5.00
1.00 54:01 09:02 09:02 09:00 6.00
0.69 00:29 06:28 09:22 09:02 6.69
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remix)
The Greenberry Woods, "Trampoline"
WX at 0900: 72.0 (22.2) 60.1 (15.6) 29.94 (1013) SE 7 RH 66
Odometer 11A: 353.1mi
Z4. Average/max heart rate = 156/175
First day after two days of break. I needed it, but I had to be careful not to go too hard. The proof will be in tomorrow's run, if I do one.
A later start than I'd have liked, but the weather was cooperative.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:12 09:12 09:12 09:12 1.00
1.00 18:13 09:01 09:01 09:07 2.00
1.00 27:07 08:54 08:54 09:02 3.00
1.00 35:54 08:47 08:47 08:58 4.00
1.00 44:59 09:05 09:05 09:00 5.00
1.00 54:01 09:02 09:02 09:00 6.00
0.69 00:29 06:28 09:22 09:02 6.69
Saturday, August 27, 2011
Thursday, August 25, 2011
5.15mi, 48:12, 25 AUG 11, Fort Leavenworth, Kansas
iThink: Tommy Keene, "Running For Your Life"
WX at 0700: 60.1 (15.6) DP 55.0 (12.8) BP 30.06 (1017) NE 7 RH 83
Odometer 11A: 346.4mi
Z3. Average/max heart rate = 145/160
I couldn't pass up the weather (and after getting clean whitewalls yesterday at the barber shop since the heat index during the day has been 103 and 108 respectively the last two days) but the legs were largely unwilling.
The dead legs are back, I suspect from Tuesday's unexpectedly hard run. Oops. Probably not a good idea to run hard two days after a race when I don't have as much training base (certainly not for speed) as I'd like.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:32 09:32 09:32 09:32 1.00
1.00 18:49 09:17 09:17 09:24 2.00
1.00 28:07 09:18 09:18 09:22 3.00
1.00 37:46 09:39 09:39 09:26 4.00
1.00 46:53 09:07 09:07 09:23 5.00
0.15 48:12 01:19 08:47 09:22 5.15
WX at 0700: 60.1 (15.6) DP 55.0 (12.8) BP 30.06 (1017) NE 7 RH 83
Odometer 11A: 346.4mi
Z3. Average/max heart rate = 145/160
I couldn't pass up the weather (and after getting clean whitewalls yesterday at the barber shop since the heat index during the day has been 103 and 108 respectively the last two days) but the legs were largely unwilling.
The dead legs are back, I suspect from Tuesday's unexpectedly hard run. Oops. Probably not a good idea to run hard two days after a race when I don't have as much training base (certainly not for speed) as I'd like.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:32 09:32 09:32 09:32 1.00
1.00 18:49 09:17 09:17 09:24 2.00
1.00 28:07 09:18 09:18 09:22 3.00
1.00 37:46 09:39 09:39 09:26 4.00
1.00 46:53 09:07 09:07 09:23 5.00
0.15 48:12 01:19 08:47 09:22 5.15
Wednesday, August 24, 2011
5.0mi, 51:16, 24 AUG 11, Fort Leavenworth, Kansas
iThink:
James Horner, "Enterprise Attacks Reliant"
James Horner, "Stealing the Enterprise"
WX at 0700: 75.0 (23.9) DP 70.0 (21.1) BP 29.75 (1007) S 9 RH 84
Odometer 11A: 341.2mi
Z2. Average/max heart rate = 138/156
Wogging! After yesterday's hard run there was no other alternative. I'm chalking up the ST2/ST3 music to having watched a clip from Star Trek: The Motion Picture last night. Meh.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:24 10:24 10:24 10:24 1.00
1.00 20:30 10:06 10:06 10:15 2.00
1.00 31:02 10:32 10:32 10:21 3.00
1.00 41:08 10:06 10:06 10:17 4.00
1.00 51:16 10:08 10:08 10:15 5.00
James Horner, "Enterprise Attacks Reliant"
James Horner, "Stealing the Enterprise"
WX at 0700: 75.0 (23.9) DP 70.0 (21.1) BP 29.75 (1007) S 9 RH 84
Odometer 11A: 341.2mi
Z2. Average/max heart rate = 138/156
Wogging! After yesterday's hard run there was no other alternative. I'm chalking up the ST2/ST3 music to having watched a clip from Star Trek: The Motion Picture last night. Meh.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:24 10:24 10:24 10:24 1.00
1.00 20:30 10:06 10:06 10:15 2.00
1.00 31:02 10:32 10:32 10:21 3.00
1.00 41:08 10:06 10:06 10:17 4.00
1.00 51:16 10:08 10:08 10:15 5.00
Tuesday, August 23, 2011
4.6mi, 40:08, 23 AUG 11, Fort Leavenworth, Kansas
iThink:
James Dunne, "Doom, Episode 1, Mission 1" (a real speed metal cover of the background music from the first mission of the first episode of That Game)
Elvis Costello, "Everyday I Write the Book" (I have no idea where this came from.)
WX at 0700: 73.9 (23.3) DP 66.9 (19.4) BP 29.86 (1011) S 13 RH 78
Odometer 11A: 336.2mi
Z4. Average/max heart rate = 155/172
I wanted to sleep in, but didn't. I didn't think I was going balls to the wall, but after running in sufficient numbers of people who were running about the same speed as me, I did, against my better judgment. Fortunately, I'd had two rest days, so I could afford this indiscretion.
That said, it felt good to burn people on the run. I am totally at peace with my schadenfreude.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:02 09:02 09:02 09:02 1.00
1.00 17:34 08:32 08:32 08:47 2.00
1.00 26:23 08:49 08:49 08:48 3.00
1.00 34:53 08:30 08:30 08:43 4.00
0.60 40:08 05:15 08:45 08:43 4.60
James Dunne, "Doom, Episode 1, Mission 1" (a real speed metal cover of the background music from the first mission of the first episode of That Game)
Elvis Costello, "Everyday I Write the Book" (I have no idea where this came from.)
WX at 0700: 73.9 (23.3) DP 66.9 (19.4) BP 29.86 (1011) S 13 RH 78
Odometer 11A: 336.2mi
Z4. Average/max heart rate = 155/172
I wanted to sleep in, but didn't. I didn't think I was going balls to the wall, but after running in sufficient numbers of people who were running about the same speed as me, I did, against my better judgment. Fortunately, I'd had two rest days, so I could afford this indiscretion.
That said, it felt good to burn people on the run. I am totally at peace with my schadenfreude.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:02 09:02 09:02 09:02 1.00
1.00 17:34 08:32 08:32 08:47 2.00
1.00 26:23 08:49 08:49 08:48 3.00
1.00 34:53 08:30 08:30 08:43 4.00
0.60 40:08 05:15 08:45 08:43 4.60
Saturday, August 20, 2011
5.77mi, 49:11, 20 AUG 11, Fort Leavenworth, Kansas
iThink:
Axis of Awesome, "Four Chord Song"
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remix)
Survivor, "Eye of the Tiger"
WX at 0800: 70.0 (21.1) DP 64.9 (18.3) BP 29.93 (1013) SSE 8 RH 84
Odometer 11A: 331.6mi
Z3 warmup, Z4 high race, Z3 return. Average/max heart rate = 160/185
Today was a free road race, billed as 3 miles or 5k, although the distance itself wasn't that important. Today was Fort Leavenworth's contribution to the Run for the Fallen, a memorial run series to memorialize American servicemembers killed in action in Operations IRAQI FREEDOM, ENDURING FREEDOM, and while the literature doesn't say it, NEW DAWN as well.
The Survivor song was playing at the start of the race portion. That's an old standby of many a formation run at Fort Bragg, but unfortunately, my attempts to dislodge that earwig were totally unsuccessful, and I ran the entire 3.3mi of the race with Survivor in the back of my head.
I have to admit this was faster than I expected. I was running an out and back course that had a brief uphill start, and then went mostly downhill out, which might explain why I was holding down under 8:00/mi the first mile, and running all positive splits afterwards. I did have a finish, but I was kicking to finish at full speed at the end - which might explain the substantially increased speed (6:03/mi) at the end.
I can take tomorrow off - and probably should after three days of over 5 each, the last done generally as a time trial.
For the record, I memorialized MAJ Brian Mescall and SFC Gary Vasquez. Of the 187 men and women who died in the execution of the last campaign plan I wrote, they were the two most personal names on that list to me.
Brian was the deputy commander of TF ZABUL, out of FOB Lagman, Zabul Province, Afghanistan when he was killed by an IED in January 2009. I had talked at length with him on a secure phone a few weeks prior to that about some things that were relevant to his unit and how they related to the execution of operational art and strategy for CJTF-101, since he was representing a generally independent unit under Romanian command. I very much would have liked to have met him in person. He was killed before I had that chance.
Gary was one of my former soldiers when I commanded a cavalry troop in the 82d Airborne Division. He had gone on to Special Forces, but I remember Gary as the guy we sent to Ranger School and didn't see for another 6 months because he would not quit. He eventually graduated with the tab he so richly deserved. He was killed on a combat recce patrol in Helmand Province, Afghanistan, in late September 2008.
To quote my friend Rico Alvarez, "Asi como nos recordamos cada ano, no son muertos. Viven en nos memoria." My Spanish isn't very good, but Google Translate says something along the lines of "So as we remember each year, they are not dead. They live in our memory."
So say we all.
Warmup (2.0mi@18:12)
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:07 09:07 09:07 09:07 1.00
1.00 18:12 09:05 09:05 09:06 2.00
Race (3.3mi@26:27)
1.00 26:03 07:51 07:51 08:41 3.00
1.00 34:03 08:00 08:00 08:31 4.00
1.00 42:24 08:21 08:21 08:29 5.00
0.30 44:39 02:15 07:30 08:25 5.30
Return (0.47mi@4:32)
0.47 49:11 04:32 09:39 08:31 5.77
Axis of Awesome, "Four Chord Song"
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remix)
Survivor, "Eye of the Tiger"
WX at 0800: 70.0 (21.1) DP 64.9 (18.3) BP 29.93 (1013) SSE 8 RH 84
Odometer 11A: 331.6mi
Z3 warmup, Z4 high race, Z3 return. Average/max heart rate = 160/185
Today was a free road race, billed as 3 miles or 5k, although the distance itself wasn't that important. Today was Fort Leavenworth's contribution to the Run for the Fallen, a memorial run series to memorialize American servicemembers killed in action in Operations IRAQI FREEDOM, ENDURING FREEDOM, and while the literature doesn't say it, NEW DAWN as well.
The Survivor song was playing at the start of the race portion. That's an old standby of many a formation run at Fort Bragg, but unfortunately, my attempts to dislodge that earwig were totally unsuccessful, and I ran the entire 3.3mi of the race with Survivor in the back of my head.
I have to admit this was faster than I expected. I was running an out and back course that had a brief uphill start, and then went mostly downhill out, which might explain why I was holding down under 8:00/mi the first mile, and running all positive splits afterwards. I did have a finish, but I was kicking to finish at full speed at the end - which might explain the substantially increased speed (6:03/mi) at the end.
I can take tomorrow off - and probably should after three days of over 5 each, the last done generally as a time trial.
For the record, I memorialized MAJ Brian Mescall and SFC Gary Vasquez. Of the 187 men and women who died in the execution of the last campaign plan I wrote, they were the two most personal names on that list to me.
Brian was the deputy commander of TF ZABUL, out of FOB Lagman, Zabul Province, Afghanistan when he was killed by an IED in January 2009. I had talked at length with him on a secure phone a few weeks prior to that about some things that were relevant to his unit and how they related to the execution of operational art and strategy for CJTF-101, since he was representing a generally independent unit under Romanian command. I very much would have liked to have met him in person. He was killed before I had that chance.
Gary was one of my former soldiers when I commanded a cavalry troop in the 82d Airborne Division. He had gone on to Special Forces, but I remember Gary as the guy we sent to Ranger School and didn't see for another 6 months because he would not quit. He eventually graduated with the tab he so richly deserved. He was killed on a combat recce patrol in Helmand Province, Afghanistan, in late September 2008.
To quote my friend Rico Alvarez, "Asi como nos recordamos cada ano, no son muertos. Viven en nos memoria." My Spanish isn't very good, but Google Translate says something along the lines of "So as we remember each year, they are not dead. They live in our memory."
So say we all.
Warmup (2.0mi@18:12)
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:07 09:07 09:07 09:07 1.00
1.00 18:12 09:05 09:05 09:06 2.00
Race (3.3mi@26:27)
1.00 26:03 07:51 07:51 08:41 3.00
1.00 34:03 08:00 08:00 08:31 4.00
1.00 42:24 08:21 08:21 08:29 5.00
0.30 44:39 02:15 07:30 08:25 5.30
Return (0.47mi@4:32)
0.47 49:11 04:32 09:39 08:31 5.77
Friday, August 19, 2011
A public service announcement
No, I don't know where this came from.
This is obviously a roadsign from the Island of Awesome.
5.96mi, 53:41, 19 AUG 11, Fort Leavenworth, Kansas
iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remixe)
Velocity Girl, "Labrador"
WX at 0700: 64.9 (18.3) DP 64.0 (17.8) BP 29.85 (1010) NNE 10 RH 96
Odometer 11A: 325.9mi
Z3 high. Average/max heart rate = 153/175
I wasn't expecting to go 6, but I felt okay after warming up, and the weather was pleasant if a bit humid, so I did a repeat of yesterday's run, mostly. I may regret it later, but this gives me a little latitude to sleep in tomorrow, maybe.
Today's times were actually on the average faster than yesterday's in terms of running slightly faster splits in areas where I traditionally don't. Of course, the weather probably had something to do with it also (and the maelstrom of hailstones that dropped last night).
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:14 09:14 09:14 09:14 1.00
1.00 18:04 08:50 08:50 09:02 2.00
1.00 27:11 09:07 09:07 09:04 3.00
1.00 36:04 08:53 08:53 09:01 4.00
1.00 44:58 08:54 08:54 09:00 5.00
0.96 53:41 08:43 09:05 09:00 5.96
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remixe)
Velocity Girl, "Labrador"
WX at 0700: 64.9 (18.3) DP 64.0 (17.8) BP 29.85 (1010) NNE 10 RH 96
Odometer 11A: 325.9mi
Z3 high. Average/max heart rate = 153/175
I wasn't expecting to go 6, but I felt okay after warming up, and the weather was pleasant if a bit humid, so I did a repeat of yesterday's run, mostly. I may regret it later, but this gives me a little latitude to sleep in tomorrow, maybe.
Today's times were actually on the average faster than yesterday's in terms of running slightly faster splits in areas where I traditionally don't. Of course, the weather probably had something to do with it also (and the maelstrom of hailstones that dropped last night).
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:14 09:14 09:14 09:14 1.00
1.00 18:04 08:50 08:50 09:02 2.00
1.00 27:11 09:07 09:07 09:04 3.00
1.00 36:04 08:53 08:53 09:01 4.00
1.00 44:58 08:54 08:54 09:00 5.00
0.96 53:41 08:43 09:05 09:00 5.96
Thursday, August 18, 2011
6.11mi, 54:48, 18 AUG 11, Fort Leavenworth, Kansas
iThink: Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remix)
WX at 0700: 71.1 (21.7) DP 69.1 (20.6) BP 30.02 (1016) SE 3 mist RH 93
Odometer 11A: 319.9mi
Z4. Average/max heart rate = 152/172
"Waltzing Matilda" (as in the snippet from Axis of Awesome's "Four Chord Song") would not get out of my head until I forced it out. Bizarre.
Today started out slow, but after the first half hour, I felt pleasant. It was much more humid than I normally like but by the last two miles I was fully geared up, so it was a productive run.
Now I can justify eating a gigantic lunch, because I can.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 09:29 09:29 1.00
1.00 18:37 09:08 09:08 09:18 2.00
1.00 27:10 08:33 08:33 09:03 3.00
1.00 36:24 09:14 09:14 09:06 4.00
1.00 45:16 08:52 08:52 09:03 5.00
1.00 53:47 08:31 08:31 08:58 6.00
0.11 54:48 01:01 09:15 08:58 6.11
WX at 0700: 71.1 (21.7) DP 69.1 (20.6) BP 30.02 (1016) SE 3 mist RH 93
Odometer 11A: 319.9mi
Z4. Average/max heart rate = 152/172
"Waltzing Matilda" (as in the snippet from Axis of Awesome's "Four Chord Song") would not get out of my head until I forced it out. Bizarre.
Today started out slow, but after the first half hour, I felt pleasant. It was much more humid than I normally like but by the last two miles I was fully geared up, so it was a productive run.
Now I can justify eating a gigantic lunch, because I can.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 09:29 09:29 1.00
1.00 18:37 09:08 09:08 09:18 2.00
1.00 27:10 08:33 08:33 09:03 3.00
1.00 36:24 09:14 09:14 09:06 4.00
1.00 45:16 08:52 08:52 09:03 5.00
1.00 53:47 08:31 08:31 08:58 6.00
0.11 54:48 01:01 09:15 08:58 6.11
Tuesday, August 16, 2011
3.88mi, 37:03, 16 AUG 11, Fort Leavenworth, Kansas
iThink: Axis of Awesome, "Four Chord Song"
WX at 0700: 69.1 (20.6) 63.0 (17.2) 29.88 (1011) ESE 12
Odometer 11A: 313.8mi
Z3 low. Average/max heart rate = 145/177
For feeling as tired as I do right now, I felt surprisingly fine this morning once I was out the door. Of course, I wasn't going to do anything ambitious, so I didn't.
I'll milk the overcast and lower temperatures as long as I can get away with it. Woot. That, and I run so little that any mileage is not really junk mileage because it's not a day of "do nothing but eat."
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:37 09:37 09:37 09:37 1.00
1.00 19:13 09:36 09:36 09:36 2.00
1.00 29:02 09:49 09:49 09:41 3.00
0.88 37:03 08:01 09:07 09:33 3.88
WX at 0700: 69.1 (20.6) 63.0 (17.2) 29.88 (1011) ESE 12
Odometer 11A: 313.8mi
Z3 low. Average/max heart rate = 145/177
For feeling as tired as I do right now, I felt surprisingly fine this morning once I was out the door. Of course, I wasn't going to do anything ambitious, so I didn't.
I'll milk the overcast and lower temperatures as long as I can get away with it. Woot. That, and I run so little that any mileage is not really junk mileage because it's not a day of "do nothing but eat."
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:37 09:37 09:37 09:37 1.00
1.00 19:13 09:36 09:36 09:36 2.00
1.00 29:02 09:49 09:49 09:41 3.00
0.88 37:03 08:01 09:07 09:33 3.88
Monday, August 15, 2011
3.9mi, 39:06, 15 AUG 11, Fort Leavenworth, Kansas
iThink: Dos Gringos, "Going In For Guns"
WX at 0700: 64.9 (18.3) DP 63.0 (17.2) BP 30.04 (1017) NW 6 RH 93 rain
Odometer 11A: 310.9mi
Z2. Average/max heart rate = 140/166
Beware the ides of August. Or something. Because there might be rain. And it might be awesome.
Today was going to be slow after yesterday's hard run, and the rain (neither light, nor heavy) was a great way to start it out. Slow recovery run in rain works for me.
That said, I have no idea why this morning's iThink was an oldie but goodie, as far as running mantras go.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:12 10:12 10:12 10:12 1.00
1.00 19:50 09:38 09:38 09:55 2.00
1.00 30:11 10:21 10:21 10:04 3.00
0.90 39:06 08:55 09:54 10:02 3.90
WX at 0700: 64.9 (18.3) DP 63.0 (17.2) BP 30.04 (1017) NW 6 RH 93 rain
Odometer 11A: 310.9mi
Z2. Average/max heart rate = 140/166
Beware the ides of August. Or something. Because there might be rain. And it might be awesome.
Today was going to be slow after yesterday's hard run, and the rain (neither light, nor heavy) was a great way to start it out. Slow recovery run in rain works for me.
That said, I have no idea why this morning's iThink was an oldie but goodie, as far as running mantras go.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:12 10:12 10:12 10:12 1.00
1.00 19:50 09:38 09:38 09:55 2.00
1.00 30:11 10:21 10:21 10:04 3.00
0.90 39:06 08:55 09:54 10:02 3.90
Sunday, August 14, 2011
6.82mi, 60:58, 14 AUG 11, Fort Leavenworth, Kansas
iThink: Deep Forest With Peter Gabriel, "While The Earth Sleeps(Junior Vasquez Mix)"
WX at 0800: 66.0 (18.9) DP 62.1 (16.7) BP 30.1 (1019) N 5 RH 87
Odometer 11A: 307.0mi
Z3-Z4. Average/max heart rate = 156/173
I slept in yesterday, missing agood day of weather, but couldn't pass up running today. Gritty start at first as usual, but the last lap felt pretty good, as I was fully warmed up and in the in-between period between fully charged up and out of gas.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:58 08:58 08:58 08:58 1.00
1.00 17:55 08:57 08:57 08:58 2.00
1.00 27:04 09:09 09:09 09:01 3.00
1.00 35:48 08:44 08:44 08:57 4.00
1.00 44:43 08:55 08:55 08:57 5.00
1.00 53:25 08:42 08:42 08:54 6.00
0.82 00:58 07:33 09:12 08:56 6.82
WX at 0800: 66.0 (18.9) DP 62.1 (16.7) BP 30.1 (1019) N 5 RH 87
Odometer 11A: 307.0mi
Z3-Z4. Average/max heart rate = 156/173
I slept in yesterday, missing agood day of weather, but couldn't pass up running today. Gritty start at first as usual, but the last lap felt pretty good, as I was fully warmed up and in the in-between period between fully charged up and out of gas.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:58 08:58 08:58 08:58 1.00
1.00 17:55 08:57 08:57 08:58 2.00
1.00 27:04 09:09 09:09 09:01 3.00
1.00 35:48 08:44 08:44 08:57 4.00
1.00 44:43 08:55 08:55 08:57 5.00
1.00 53:25 08:42 08:42 08:54 6.00
0.82 00:58 07:33 09:12 08:56 6.82
Friday, August 12, 2011
4.6mi, 42:14, 12 AUG 11, Fort Leavenworth, Kansas
iThink: Deep Forest With Peter Gabriel, "While The Earth Sleeps(Junior Vasquez Mix)"
WX at 0700: 66.9 (19.4) DP 66.0 (18.9) BP 29.91 (1012) ESE 9 RH 96
Odometer 11A: 300.2mi
Z3 high. Average/max heart rate = 152/178
Almost slept in, glad I didn't after mile 3. Up to mile 3, not so glad. At least the weather was okay. It was right after a rainstorm and a bit humid.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:45 09:20 09:20 09:22 2.00
1.00 28:00 09:15 09:15 09:20 3.00
1.00 36:51 08:51 08:51 09:13 4.00
0.60 42:14 05:23 08:58 09:11 4.60
WX at 0700: 66.9 (19.4) DP 66.0 (18.9) BP 29.91 (1012) ESE 9 RH 96
Odometer 11A: 300.2mi
Z3 high. Average/max heart rate = 152/178
Almost slept in, glad I didn't after mile 3. Up to mile 3, not so glad. At least the weather was okay. It was right after a rainstorm and a bit humid.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:45 09:20 09:20 09:22 2.00
1.00 28:00 09:15 09:15 09:20 3.00
1.00 36:51 08:51 08:51 09:13 4.00
0.60 42:14 05:23 08:58 09:11 4.60
Wednesday, August 10, 2011
6.0mi, 52:56, 10 AUG 11, Fort Leavenworth, Kansas
iThink: Journey, "Only The Young"
WX at 0700: 68.0 (20.0) DP 57.9 (14.4) BP 29.92 (1013) ESE 8 RH 70
Odometer 11A: 295.6mi
Z4. Average/max heart rate = 158/179
Hard run, under overcast cooler weather, but my legs are still tired. Today started out rough and finished out rough. Will need to go at a more moderate level of effort over the next few days.
I might venture that I went out too fast because the last mile was slower than usual - the third mile is mostly uphill and it was a painful grind.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:27 08:27 08:27 08:27 1.00
1.00 16:58 08:31 08:31 08:29 2.00
1.00 25:47 08:49 08:49 08:36 3.00
1.00 35:00 09:13 09:13 08:45 4.00
1.00 43:57 08:57 08:57 08:47 5.00
1.00 52:56 08:59 08:59 08:49 6.00
WX at 0700: 68.0 (20.0) DP 57.9 (14.4) BP 29.92 (1013) ESE 8 RH 70
Odometer 11A: 295.6mi
Z4. Average/max heart rate = 158/179
Hard run, under overcast cooler weather, but my legs are still tired. Today started out rough and finished out rough. Will need to go at a more moderate level of effort over the next few days.
I might venture that I went out too fast because the last mile was slower than usual - the third mile is mostly uphill and it was a painful grind.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:27 08:27 08:27 08:27 1.00
1.00 16:58 08:31 08:31 08:29 2.00
1.00 25:47 08:49 08:49 08:36 3.00
1.00 35:00 09:13 09:13 08:45 4.00
1.00 43:57 08:57 08:57 08:47 5.00
1.00 52:56 08:59 08:59 08:49 6.00
Tuesday, August 09, 2011
Dirty dirty dirty
That is the only thing that comes to mind when I see this video. I need to scrub with a wire brush, I feel so dirty. Dirtydirtydirtydirtydirtydirtydirty.
3.90mi, 37:32, 9 AUG 11, Fort Leavenworth, Kansas
iThink: Above and Beyond feat. Oceanlab, "On A Good Day"
WX at 0700: 69 (21) DP 69 (21) BP 29.86 (1011) WNW 5 mist RH 100
Odometer 11A: 289.6mi
Z3. Average/max heart rate = 150/181
A pretty nice day for it being late summer, and another easy run. Tomorrow is supposed to be cooler, so I will go hard then.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:39 09:39 09:39 09:39 1.00
1.00 18:45 09:06 09:06 09:22 2.00
1.00 28:52 10:07 10:07 09:37 3.00
0.90 37:32 08:40 09:38 09:37 3.90
WX at 0700: 69 (21) DP 69 (21) BP 29.86 (1011) WNW 5 mist RH 100
Odometer 11A: 289.6mi
Z3. Average/max heart rate = 150/181
A pretty nice day for it being late summer, and another easy run. Tomorrow is supposed to be cooler, so I will go hard then.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:39 09:39 09:39 09:39 1.00
1.00 18:45 09:06 09:06 09:22 2.00
1.00 28:52 10:07 10:07 09:37 3.00
0.90 37:32 08:40 09:38 09:37 3.90
Monday, August 08, 2011
3.9mi, 38:12, 8 AUG 11, Fort Leavenworth, Kansas
iThink: Archers of Loaf, "Backwash"
WX at 0700: 73 (23) DP 66 (19) BP 29.86 (1011) NW 10 RH 78 light rain
Odometer 11A: 285.7mi
Z2/Z3. Average/max heart rate = 146/166
Slow, but deliberately slow after yesterday's 7-mile run. I didn't want to overachieve, so I didn't. This felt about right for a recovery run, if only because I was pretty sure of what would happen if I ran hard two days in a row.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:50 09:50 09:50 09:50 1.00
1.00 19:12 09:22 09:22 09:36 2.00
1.00 29:20 10:08 10:08 09:47 3.00
0.90 38:12 08:52 09:51 09:48 3.90
WX at 0700: 73 (23) DP 66 (19) BP 29.86 (1011) NW 10 RH 78 light rain
Odometer 11A: 285.7mi
Z2/Z3. Average/max heart rate = 146/166
Slow, but deliberately slow after yesterday's 7-mile run. I didn't want to overachieve, so I didn't. This felt about right for a recovery run, if only because I was pretty sure of what would happen if I ran hard two days in a row.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:50 09:50 09:50 09:50 1.00
1.00 19:12 09:22 09:22 09:36 2.00
1.00 29:20 10:08 10:08 09:47 3.00
0.90 38:12 08:52 09:51 09:48 3.90
Sunday, August 07, 2011
7.0mi, 65:55, 7 AUG 11, Fort Leavenworth, Kansas
iThink:
Body Count, "Killing Floor"
Body Count, "Cop Killer"
WX at 1700: 80.1 (26.7) DP 68.0 (20.0) BP 29.81 (1009) SSE 6 RH 67
WX at 1600: 75.9 (24.4) DP 69.1 (20.6) BP 29.76 (1007) E 18 RH 80
Odometer 11A: 281.8mi
Z4. Average/max heart rate = 156/178
Late start, hoping to catch a break after this afternoon's brief thunderstorm, but the sun came back out and it got hot in a great big hurry.
I hate running in the sun.
After reading about religious faiths, Body Count was the only iThink choice. No other alternative.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:02 09:02 09:02 09:02 1.00
1.00 18:23 09:21 09:21 09:11 2.00
1.00 28:00 09:37 09:37 09:20 3.00
1.00 37:36 09:36 09:36 09:24 4.00
1.00 46:57 09:21 09:21 09:23 5.00
1.00 56:35 09:38 09:38 09:26 6.00
1.00 05:55 09:20 09:20 09:25 7.00
Body Count, "Killing Floor"
Body Count, "Cop Killer"
WX at 1700: 80.1 (26.7) DP 68.0 (20.0) BP 29.81 (1009) SSE 6 RH 67
WX at 1600: 75.9 (24.4) DP 69.1 (20.6) BP 29.76 (1007) E 18 RH 80
Odometer 11A: 281.8mi
Z4. Average/max heart rate = 156/178
Late start, hoping to catch a break after this afternoon's brief thunderstorm, but the sun came back out and it got hot in a great big hurry.
I hate running in the sun.
After reading about religious faiths, Body Count was the only iThink choice. No other alternative.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:02 09:02 09:02 09:02 1.00
1.00 18:23 09:21 09:21 09:11 2.00
1.00 28:00 09:37 09:37 09:20 3.00
1.00 37:36 09:36 09:36 09:24 4.00
1.00 46:57 09:21 09:21 09:23 5.00
1.00 56:35 09:38 09:38 09:26 6.00
1.00 05:55 09:20 09:20 09:25 7.00
Saturday, August 06, 2011
3.27mi, 33:34, 6 AUG 11, Fort Leavenworth, Kansas
iThink:
Circle Jerks, "Wasted"
Kitchens of Distinction, "Smiling"
WX at 0900: 79.0 (26.1) DP 75.0 (23.9) BP 29.88 (1011) Calm RH 87
Odometer 11A: 274.8mi
Z2. Average/max heart rate = 144/163
Easy run, but I was pretty beat. It was somewhat humid, but thankfully overcast. Today was deliberately slow and involved wogging after yesterday's hard run.
This exercise of discretion should pay off. I hope.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:39 09:39 09:39 09:39 1.00
1.00 20:36 10:57 10:57 10:18 2.00
1.00 30:48 10:12 10:12 10:16 3.00
0.27 33:34 02:46 10:15 10:16 3.27
Circle Jerks, "Wasted"
Kitchens of Distinction, "Smiling"
WX at 0900: 79.0 (26.1) DP 75.0 (23.9) BP 29.88 (1011) Calm RH 87
Odometer 11A: 274.8mi
Z2. Average/max heart rate = 144/163
Easy run, but I was pretty beat. It was somewhat humid, but thankfully overcast. Today was deliberately slow and involved wogging after yesterday's hard run.
This exercise of discretion should pay off. I hope.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:39 09:39 09:39 09:39 1.00
1.00 20:36 10:57 10:57 10:18 2.00
1.00 30:48 10:12 10:12 10:16 3.00
0.27 33:34 02:46 10:15 10:16 3.27
Friday, August 05, 2011
6.01mi, 53:46, 5 AUG 11, Fort Leavenworth, Kansas
iThink: The Mayflies USA, "The Apple"
WX at 0700: 75.9 (24.4) DP 72.0 (22.2) BP 29.88 (1011) NNE 5 RH 87
Odometer 11A: 271.5mi
Z4. Average/max heart rate = 159/178
Hard run, faster than usual, first since Tuesday. I don't want to go back to old habits (as was the case last year and earlier this year) because I have crap time management skills, but I was in the "run or else" mode this morning because I didn't think I could afford yet another day of Do Nothing But Eat.
Today was dark. And overcast. And therefore awesome. There might even be thunderstorms today. Bring it on.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:55 08:55 08:55 08:55 1.00
1.00 17:25 08:30 08:30 08:43 2.00
1.00 26:18 08:53 08:53 08:46 3.00
1.00 35:37 09:19 09:19 08:54 4.00
1.00 44:32 08:55 08:55 08:54 5.00
1.01 53:46 09:14 09:09 08:57 6.01
WX at 0700: 75.9 (24.4) DP 72.0 (22.2) BP 29.88 (1011) NNE 5 RH 87
Odometer 11A: 271.5mi
Z4. Average/max heart rate = 159/178
Hard run, faster than usual, first since Tuesday. I don't want to go back to old habits (as was the case last year and earlier this year) because I have crap time management skills, but I was in the "run or else" mode this morning because I didn't think I could afford yet another day of Do Nothing But Eat.
Today was dark. And overcast. And therefore awesome. There might even be thunderstorms today. Bring it on.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:55 08:55 08:55 08:55 1.00
1.00 17:25 08:30 08:30 08:43 2.00
1.00 26:18 08:53 08:53 08:46 3.00
1.00 35:37 09:19 09:19 08:54 4.00
1.00 44:32 08:55 08:55 08:54 5.00
1.01 53:46 09:14 09:09 08:57 6.01
Thursday, August 04, 2011
Leadership. Dig it.
I am not a Floridian, nor am I a Republican, and I am absolutely not an Xtian, but I sure hope Senator Rubio puts his money where his mouth is. There is hope for the future.
Wednesday, August 03, 2011
I have been there...
About five years ago I had occasion to run my first and only ultramarathon, at Contingency Operating Base Speicher, Iraq. It was not by design, but by the general incompetence of the person who was putting together the race itself.By the time I had hit the 20-mile mark, knowing the distances were about 55 shades of fucked up beyond all recognition, I was pretty much right along the sentiment described in the picture, which appears in The Oatmeal about the comic author's ultramarathon experience.
This is a different kind of art, probably not so public. I would totally buy a t-shirt that said this, were it not for the fact that it would be unwearable at home (my kids) and outside (standards of professional conduct). That's a shame, because it's so fucking dead on.
Why public art is important
As The Secret Life of Swimmers can show, public art edifies you in ways you don't expect.
Yes, I am glad I grew up around the visual and performing arts.
Yes, I am glad I grew up around the visual and performing arts.
Oh, dude.
I find Imperial Death Star chicks curiously compelling.That would also be the reaction known as "oh."
Miss Death Star. Oh.
Tuesday, August 02, 2011
3.33mi, 30:03, 2 AUG 11, Fort Leavenworth, Kansas
iThink: Above and Beyond feat. Oceanlab, "On A Good Day"
WX at 0700: 80.1 (26.7) DP 69.1 (20.6) BP 29.84 (1010) S 10 RH 69
Odometer 11A: 265.5mi
Z3 first mile, Z4 everything else. Average/max heart rate = 154/174
I almost slept in. I was gratified to get out there since I was expecting it to really suck monkey balls, but the relative humidity was low enough where it was actually not that bad. Surprising. Also surprising was my sustained effort past mile 1 since I wasn't intending on making this a harder run, but I knew I had to go short since I had to get a few things done beforehand.
It's been rare lately for me to run all negative splits.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:23 09:23 09:23 09:23 1.00
1.00 18:29 09:06 09:06 09:15 2.00
1.00 27:17 08:48 08:48 09:06 3.00
0.33 30:03 02:46 08:23 09:01 3.33
WX at 0700: 80.1 (26.7) DP 69.1 (20.6) BP 29.84 (1010) S 10 RH 69
Odometer 11A: 265.5mi
Z3 first mile, Z4 everything else. Average/max heart rate = 154/174
I almost slept in. I was gratified to get out there since I was expecting it to really suck monkey balls, but the relative humidity was low enough where it was actually not that bad. Surprising. Also surprising was my sustained effort past mile 1 since I wasn't intending on making this a harder run, but I knew I had to go short since I had to get a few things done beforehand.
It's been rare lately for me to run all negative splits.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:23 09:23 09:23 09:23 1.00
1.00 18:29 09:06 09:06 09:15 2.00
1.00 27:17 08:48 08:48 09:06 3.00
0.33 30:03 02:46 08:23 09:01 3.33
Monday, August 01, 2011
5.1mi, 48:17, 1 AUG 11, Fort Leavenworth, Kansas
iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi and Metropolis remixes)
WX at 0600: 75.0 (23.9) DP 73.0 (22.8) BP 30.02 (1016) SSE 6 RH 93
Odometer 11A: 262.2mi
Z3. Average/max heart rate = 151/169
I felt remarkably blah today for having skipped yesterday (and it was a missed opportunity). At least I started early enough where I beat the sunrise. The humidity, on the other hand, was markedly higher this morning, so I'm sure that was a factor.
I don't have dead legs, yet (which is a promising sign) but I didn't feel particularly hale either this morning.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:27 09:27 09:27 09:27 1.00
1.00 18:45 09:18 09:18 09:22 2.00
1.00 28:28 09:43 09:43 09:29 3.00
1.00 38:12 09:44 09:44 09:33 4.00
1.00 47:23 09:11 09:11 09:29 5.00
0.10 48:17 00:54 09:00 09:28 5.10
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi and Metropolis remixes)
WX at 0600: 75.0 (23.9) DP 73.0 (22.8) BP 30.02 (1016) SSE 6 RH 93
Odometer 11A: 262.2mi
Z3. Average/max heart rate = 151/169
I felt remarkably blah today for having skipped yesterday (and it was a missed opportunity). At least I started early enough where I beat the sunrise. The humidity, on the other hand, was markedly higher this morning, so I'm sure that was a factor.
I don't have dead legs, yet (which is a promising sign) but I didn't feel particularly hale either this morning.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:27 09:27 09:27 09:27 1.00
1.00 18:45 09:18 09:18 09:22 2.00
1.00 28:28 09:43 09:43 09:29 3.00
1.00 38:12 09:44 09:44 09:33 4.00
1.00 47:23 09:11 09:11 09:29 5.00
0.10 48:17 00:54 09:00 09:28 5.10
Saturday, July 30, 2011
6.0mi, 54:44, 30 JUL 11, Fort Leavenworth, Kansas
iThink: Mason Daring, "Spider (Main Theme)"
WX at 1100: 75.9 (24.4) DP 71.1 (21.7) BP 30.08 (1018) E 13 RH 85
Odometer 11A: 257.1mi
Z3 high. Average/max heart rate = 155/173
Got in a run, finally, after a day of rest yesterday. I slept almost 9 hours today, which is an indicator. I probably would've slept longer had there not been noise in the house. I am that tired.
Today was much easier - but today was much cooler than days past. Breezy and mid-70s made for a survivable run, even in the sunlight.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:16 09:16 09:16 09:16 1.00
1.00 18:09 08:53 08:53 09:04 2.00
1.00 26:57 08:48 08:48 08:59 3.00
1.00 36:14 09:17 09:17 09:03 4.00
1.00 45:23 09:09 09:09 09:05 5.00
1.00 54:44 09:21 09:21 09:07 6.00
WX at 1100: 75.9 (24.4) DP 71.1 (21.7) BP 30.08 (1018) E 13 RH 85
Odometer 11A: 257.1mi
Z3 high. Average/max heart rate = 155/173
Got in a run, finally, after a day of rest yesterday. I slept almost 9 hours today, which is an indicator. I probably would've slept longer had there not been noise in the house. I am that tired.
Today was much easier - but today was much cooler than days past. Breezy and mid-70s made for a survivable run, even in the sunlight.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:16 09:16 09:16 09:16 1.00
1.00 18:09 08:53 08:53 09:04 2.00
1.00 26:57 08:48 08:48 08:59 3.00
1.00 36:14 09:17 09:17 09:03 4.00
1.00 45:23 09:09 09:09 09:05 5.00
1.00 54:44 09:21 09:21 09:07 6.00
Thursday, July 28, 2011
6.02mi, 58:22, 28 JUL 11, Fort Leavenworth, Kansas
iThink:
Above and Beyond feat. Oceanlab, "On A Good Day"
James Horner, "A Call to Arms"
WX at 0600: 79.0 (26.1) DP 64.9 (18.3) BP 29.88 (1011) Variable 7 RH 62 HIDX 81 (27)
Odometer 11A: 251.1mi
Z3. Average/max heart rate = 151/169
I slept in yesterday. Sleeping through five snoozes is an indicator, so I didn't do anything yesterday. Except eat a fucking pound of barbecue, so today was a mandatory run day. Period.
Slow, but I had no expectations for speed when the heat index is already 81F. Yesterday was the hottest day this summer. I was drinking water like it was going out of style after sitting at the pool, in the shade, with the kids in the pool.
My taking two days off between Monday and today is also an indicator.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:37 09:37 09:37 09:37 1.00
1.00 19:11 09:34 09:34 09:35 2.00
1.00 28:59 09:48 09:48 09:40 3.00
1.00 39:08 10:09 10:09 09:47 4.00
1.00 48:32 09:24 09:24 09:42 5.00
1.02 58:22 09:50 09:38 09:42 6.02
Above and Beyond feat. Oceanlab, "On A Good Day"
James Horner, "A Call to Arms"
WX at 0600: 79.0 (26.1) DP 64.9 (18.3) BP 29.88 (1011) Variable 7 RH 62 HIDX 81 (27)
Odometer 11A: 251.1mi
Z3. Average/max heart rate = 151/169
I slept in yesterday. Sleeping through five snoozes is an indicator, so I didn't do anything yesterday. Except eat a fucking pound of barbecue, so today was a mandatory run day. Period.
Slow, but I had no expectations for speed when the heat index is already 81F. Yesterday was the hottest day this summer. I was drinking water like it was going out of style after sitting at the pool, in the shade, with the kids in the pool.
My taking two days off between Monday and today is also an indicator.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:37 09:37 09:37 09:37 1.00
1.00 19:11 09:34 09:34 09:35 2.00
1.00 28:59 09:48 09:48 09:40 3.00
1.00 39:08 10:09 10:09 09:47 4.00
1.00 48:32 09:24 09:24 09:42 5.00
1.02 58:22 09:50 09:38 09:42 6.02
Monday, July 25, 2011
4.6mi, 42:18, 25 JUL 11, Fort Leavenworth, Kansas
iThink: Suddenly, Tammy!, "Freez-n-Friz"
WX at 0700: 73.0 (22.8) DP 68.0 (20.0) BP 30.02 (1016) SW 3 RH 84
Odometer 11A: 245.1mi
Z3 high/Z4. Average/max heart rate = 154/173
Almost slept in, but the weather was a lot nicer than the last few days, and it was worth it even though my first two miles felt like total trash.
Biggest challenge was not redlining heart rate, although there's one uphill where I totally blew that goal. Average heart rate was more representative of what I wanted out of today, although the end was a little harder than I should have gone.
Fortunately, today was a relatively disciplined run. I guess that's a good thing since I'm still trying to build base. It's also to make up for my eating in my ravenous fury Saturday night since I went 8 hours after eating and I meant it when I was fucking hungry and put away what had to be over 1500 calories in less than 30 minutes. The guys I was with didn't get the whole "I'm fucking hungry" part, and I don't like to starve if I don't have to.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:11 09:11 09:11 09:11 1.00
1.00 18:30 09:19 09:19 09:15 2.00
1.00 27:38 09:08 09:08 09:13 3.00
1.00 36:49 09:11 09:11 09:12 4.00
0.60 42:18 05:29 09:08 09:12 4.60
WX at 0700: 73.0 (22.8) DP 68.0 (20.0) BP 30.02 (1016) SW 3 RH 84
Odometer 11A: 245.1mi
Z3 high/Z4. Average/max heart rate = 154/173
Almost slept in, but the weather was a lot nicer than the last few days, and it was worth it even though my first two miles felt like total trash.
Biggest challenge was not redlining heart rate, although there's one uphill where I totally blew that goal. Average heart rate was more representative of what I wanted out of today, although the end was a little harder than I should have gone.
Fortunately, today was a relatively disciplined run. I guess that's a good thing since I'm still trying to build base. It's also to make up for my eating in my ravenous fury Saturday night since I went 8 hours after eating and I meant it when I was fucking hungry and put away what had to be over 1500 calories in less than 30 minutes. The guys I was with didn't get the whole "I'm fucking hungry" part, and I don't like to starve if I don't have to.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:11 09:11 09:11 09:11 1.00
1.00 18:30 09:19 09:19 09:15 2.00
1.00 27:38 09:08 09:08 09:13 3.00
1.00 36:49 09:11 09:11 09:12 4.00
0.60 42:18 05:29 09:08 09:12 4.60
Saturday, July 23, 2011
6.4mi on elliptical, 70:00, 23 JUL 11, St. Louis, Missouri
iThink: none. Watching the Tour de France while on the elliptical.
WX at 1100: 93.9 (34.4) 73.9 (23.3) 29.98 (1015) SSW 10 RH 53 Heat Index 104 (40)
Odometer 3: way the hell more than 226.4mi
Z3. Average/max heart rate = about 153/161.
Slow, but not intended to be fast. I was shooting for target HR and was at about the right speed. I figure I burned up mabe 930 calories or so. That is what allowed me to walk a few blocks down the street to White Castle and eat 8 slyders, fries, and an assload of Diet Coke. Yay.
I brought an old pair of shoes. That explains odometer 3.
Of course, all this was done indoors. There is no way in hell I was exercising outdoors in a heat index of 104F. The walk to White Castle and back was a sweat festival in itself.
WX at 1100: 93.9 (34.4) 73.9 (23.3) 29.98 (1015) SSW 10 RH 53 Heat Index 104 (40)
Odometer 3: way the hell more than 226.4mi
Z3. Average/max heart rate = about 153/161.
Slow, but not intended to be fast. I was shooting for target HR and was at about the right speed. I figure I burned up mabe 930 calories or so. That is what allowed me to walk a few blocks down the street to White Castle and eat 8 slyders, fries, and an assload of Diet Coke. Yay.
I brought an old pair of shoes. That explains odometer 3.
Of course, all this was done indoors. There is no way in hell I was exercising outdoors in a heat index of 104F. The walk to White Castle and back was a sweat festival in itself.
Thursday, July 21, 2011
4.58mi, 42:35, 21 JUL 11, Fort Leavenworth, Kansas
iThink: Archers of Loaf, "Backwash"
WX at 0700: 79.0 (26.1) DP 69.1 (20.6) BP 29.86 (1011) S 9 RH 71
Odometer 11A: 240.7mi
Z3. Average/max heart rate = 151/169
Today was almost a sleep-in day since I was up until almost 2:00am doing homework. This is happening mostly because I'm not killing it off early in the day when I need to do so.
It was still better than doing nothing since yesterday was a rest day. I went faster than expected, partly because of focusing on people in front of me and maintaining relative position. I really do benefit from group running, but I'm notoriously antisocial in the mornings.
My pace will remain controlled so I don't go back to mainlining caffeine to stay awake during the day like I did a few weeks ago.
The Archers of Loaf songs I seem to like are all from their early body of work. I had "Backwash" on infinite repeat last night as I was doing homework.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:03 09:03 09:03 09:03 1.00
1.00 18:09 09:06 09:06 09:04 2.00
1.00 27:26 09:17 09:17 09:09 3.00
1.00 36:58 09:32 09:32 09:15 4.00
0.58 42:35 05:37 09:41 09:18 4.58
WX at 0700: 79.0 (26.1) DP 69.1 (20.6) BP 29.86 (1011) S 9 RH 71
Odometer 11A: 240.7mi
Z3. Average/max heart rate = 151/169
Today was almost a sleep-in day since I was up until almost 2:00am doing homework. This is happening mostly because I'm not killing it off early in the day when I need to do so.
It was still better than doing nothing since yesterday was a rest day. I went faster than expected, partly because of focusing on people in front of me and maintaining relative position. I really do benefit from group running, but I'm notoriously antisocial in the mornings.
My pace will remain controlled so I don't go back to mainlining caffeine to stay awake during the day like I did a few weeks ago.
The Archers of Loaf songs I seem to like are all from their early body of work. I had "Backwash" on infinite repeat last night as I was doing homework.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:03 09:03 09:03 09:03 1.00
1.00 18:09 09:06 09:06 09:04 2.00
1.00 27:26 09:17 09:17 09:09 3.00
1.00 36:58 09:32 09:32 09:15 4.00
0.58 42:35 05:37 09:41 09:18 4.58
Tuesday, July 19, 2011
6.14mi, 55:13, 19 JUL 11, Fort Leavenworth, Kansas
iThink:
Foo Fighters, "Weenie Beenie"
The Bats, "Courage"
Foo Fighters, "Good Grief"
WX at 0700: 77.0 (25.0) DP 70.0 (21.1) BP 30.01 (1016) SSW 8 RH 79
Odometer 11A: 236.1mi
Z4. Average/max heart rate = 155/172
The average heart rate is deceptive - my legs were working at much higher intensity than the heart rate would indicate.
After yesterday's abortion of a run, today needed to be a hard one, but the problem is not so much in endurance as much as it is in raw power. When I'm gassed at 165bpm that's crap, if for no reason than I've been able to hold up to 170 for extended periods.
The dead legs are back and I'm not sure how to fix them, aside from wogging, since the implication is that I'm overtrained, again. Shit.
Perhaps "Weenie Beenie" is a useful song for the kind of catharsis I feel from time to time.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:25 08:25 08:25 08:25 1.00
1.00 17:14 08:49 08:49 08:37 2.00
1.00 26:12 08:58 08:58 08:44 3.00
1.00 35:31 09:19 09:19 08:53 4.00
1.00 44:38 09:07 09:07 08:56 5.00
1.00 53:55 09:17 09:17 08:59 6.00
0.14 55:13 01:18 09:17 09:00 6.14
Foo Fighters, "Weenie Beenie"
The Bats, "Courage"
Foo Fighters, "Good Grief"
WX at 0700: 77.0 (25.0) DP 70.0 (21.1) BP 30.01 (1016) SSW 8 RH 79
Odometer 11A: 236.1mi
Z4. Average/max heart rate = 155/172
The average heart rate is deceptive - my legs were working at much higher intensity than the heart rate would indicate.
After yesterday's abortion of a run, today needed to be a hard one, but the problem is not so much in endurance as much as it is in raw power. When I'm gassed at 165bpm that's crap, if for no reason than I've been able to hold up to 170 for extended periods.
The dead legs are back and I'm not sure how to fix them, aside from wogging, since the implication is that I'm overtrained, again. Shit.
Perhaps "Weenie Beenie" is a useful song for the kind of catharsis I feel from time to time.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:25 08:25 08:25 08:25 1.00
1.00 17:14 08:49 08:49 08:37 2.00
1.00 26:12 08:58 08:58 08:44 3.00
1.00 35:31 09:19 09:19 08:53 4.00
1.00 44:38 09:07 09:07 08:56 5.00
1.00 53:55 09:17 09:17 08:59 6.00
0.14 55:13 01:18 09:17 09:00 6.14
Monday, July 18, 2011
Mozilla drinks its own bathwater, hard
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2.72mi, 26:23, 18 JUL 11, Fort Leavenworth, Kansas
iThink: The Bats, "Courage"
WX at 0600: 73.9 (23.3) DP 70.0 (21.1) BP 30.08 (1018) S 7 RH 87
Odometer 11A: 229.9mi
Z3. Average/max heart rate = 140/162
Today was one of the most horrifically bad runs I've done in a while. I woke up completely beat, so this morning was an exercise in brute will. I had slept less than 6 hours, so that had something to do with it, but also jumping my circadian rhythm a few hours back really made this run suck big hairy monkey balls.
At least I didn't sleep in, which I was sorely tempted to do.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:04 10:04 10:04 10:04 1.00
1.00 19:29 09:25 09:25 09:45 2.00
0.72 26:23 06:54 09:35 09:42 2.72
WX at 0600: 73.9 (23.3) DP 70.0 (21.1) BP 30.08 (1018) S 7 RH 87
Odometer 11A: 229.9mi
Z3. Average/max heart rate = 140/162
Today was one of the most horrifically bad runs I've done in a while. I woke up completely beat, so this morning was an exercise in brute will. I had slept less than 6 hours, so that had something to do with it, but also jumping my circadian rhythm a few hours back really made this run suck big hairy monkey balls.
At least I didn't sleep in, which I was sorely tempted to do.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:04 10:04 10:04 10:04 1.00
1.00 19:29 09:25 09:25 09:45 2.00
0.72 26:23 06:54 09:35 09:42 2.72
Saturday, July 16, 2011
4.95mi, 46:44, 16 JUL 11, Fort Leavenworth, Kansas
iThink:
Archers of Loaf, "Web In Front"
Dos Gringos, "Going In For Guns"
Sarge, "Clearer"
WX at 2100: 87.1 (30.6) DP 75.9 (24.4) BP 29.97 (1014) ESE 9 RH 70
Odometer 11A: 227.2mi
Z4. Average/max heart rate = 162/175
Late start, but late dinner and a few other priorities of work around the house. I was reliving memories of my college days when I was listening to Archers of Loaf earlier today, among which "Web in Front" was one. It was on a sampler disk that Alias Records had published called Hot! Cinnamon Churros, only because I was a pretty devoted fan of The Loud Family at the time.
Today was crezzy hot. It was not fast, but it was certainly tough going, largely because of the heat, even though the sun had dropped. Last time I ran at night I was in Afghanistan, hence the Dos Gringos song, which was one of my favorite running mantras while I was there.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:52 08:52 08:52 08:52 1.00
1.00 18:01 09:09 09:09 09:00 2.00
1.00 27:22 09:21 09:21 09:07 3.00
1.00 37:29 10:07 10:07 09:22 4.00
0.95 46:44 09:15 09:44 09:26 4.95
Archers of Loaf, "Web In Front"
Dos Gringos, "Going In For Guns"
Sarge, "Clearer"
WX at 2100: 87.1 (30.6) DP 75.9 (24.4) BP 29.97 (1014) ESE 9 RH 70
Odometer 11A: 227.2mi
Z4. Average/max heart rate = 162/175
Late start, but late dinner and a few other priorities of work around the house. I was reliving memories of my college days when I was listening to Archers of Loaf earlier today, among which "Web in Front" was one. It was on a sampler disk that Alias Records had published called Hot! Cinnamon Churros, only because I was a pretty devoted fan of The Loud Family at the time.
Today was crezzy hot. It was not fast, but it was certainly tough going, largely because of the heat, even though the sun had dropped. Last time I ran at night I was in Afghanistan, hence the Dos Gringos song, which was one of my favorite running mantras while I was there.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:52 08:52 08:52 08:52 1.00
1.00 18:01 09:09 09:09 09:00 2.00
1.00 27:22 09:21 09:21 09:07 3.00
1.00 37:29 10:07 10:07 09:22 4.00
0.95 46:44 09:15 09:44 09:26 4.95
Thursday, July 14, 2011
6.68mi, 68:59, 14 JUL 11, Fort Leavenworth, Kansas
iThink: Tommy Keene, "Running For Your Life"
WX at 0800: 75.9 (24.4) DP 73.0 (22.8) BP 29.92 (1013) ESE 10 RH 91
Odometer 11A: 225.2mi
Z3. Average/max heart rate = 146/165
Today was a deliberately easy run to expend lard, and it worked. I still feel vaguely self-conscious about waddling my ass at an average 10:19/mi pace.
Weather was pleasant because it was overcast. I'm sure it would have gone worse had the sun been directly out.
Tomorrow is a rest day, Saturday will be a fast one.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:46 09:46 09:46 09:46 1.00
1.00 19:50 10:04 10:04 09:55 2.00
1.00 30:00 10:10 10:10 10:00 3.00
1.00 40:26 10:26 10:26 10:06 4.00
1.00 50:51 10:25 10:25 10:10 5.00
1.00 61:29 10:38 10:38 10:15 6.00
0.68 68:59 07:30 11:02 10:20 6.68
WX at 0800: 75.9 (24.4) DP 73.0 (22.8) BP 29.92 (1013) ESE 10 RH 91
Odometer 11A: 225.2mi
Z3. Average/max heart rate = 146/165
Today was a deliberately easy run to expend lard, and it worked. I still feel vaguely self-conscious about waddling my ass at an average 10:19/mi pace.
Weather was pleasant because it was overcast. I'm sure it would have gone worse had the sun been directly out.
Tomorrow is a rest day, Saturday will be a fast one.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:46 09:46 09:46 09:46 1.00
1.00 19:50 10:04 10:04 09:55 2.00
1.00 30:00 10:10 10:10 10:00 3.00
1.00 40:26 10:26 10:26 10:06 4.00
1.00 50:51 10:25 10:25 10:10 5.00
1.00 61:29 10:38 10:38 10:15 6.00
0.68 68:59 07:30 11:02 10:20 6.68
The hazards of half-baked security assistance programs
Otherwise known as don't give a kid (or an ape) a gun unless you inculcate the appropriate weapons safety training first.
Also known as a "criminal case of dumbass."
Also known as a "criminal case of dumbass."
Wednesday, July 13, 2011
6.0mi, 54:15, 13 JUL 11, Fort Leavenworth, Kansas
iThink:
Tommy Keene, "A Secret Life of Stories"
The Connells, "Fun and Games"
Mason Daring, "Spider"
Body Count, "Bowels of the Devil"
WX at 0800: 73.0 (22.8) DP 70.0 (21.1) BP 30 (1015) ENE 9 RH 90
Odometer 11A: 218.5mi
Z4. Average/max heart rate = 156/175
Today started out inconsistent but I felt better after yesterday's recovery run. It was still slower than I would've liked, but it was acceptable, mostly.
Tomorrow will be long slow distance, with emphasis on trying to be disciplined about going slow.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:59 08:59 08:59 08:59 1.00
1.00 17:42 08:43 08:43 08:51 2.00
1.00 26:43 09:01 09:01 08:54 3.00
1.00 36:03 09:20 09:20 09:01 4.00
1.00 45:01 08:58 08:58 09:00 5.00
1.00 54:15 09:14 09:14 09:02 6.00
Tommy Keene, "A Secret Life of Stories"
The Connells, "Fun and Games"
Mason Daring, "Spider"
Body Count, "Bowels of the Devil"
WX at 0800: 73.0 (22.8) DP 70.0 (21.1) BP 30 (1015) ENE 9 RH 90
Odometer 11A: 218.5mi
Z4. Average/max heart rate = 156/175
Today started out inconsistent but I felt better after yesterday's recovery run. It was still slower than I would've liked, but it was acceptable, mostly.
Tomorrow will be long slow distance, with emphasis on trying to be disciplined about going slow.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:59 08:59 08:59 08:59 1.00
1.00 17:42 08:43 08:43 08:51 2.00
1.00 26:43 09:01 09:01 08:54 3.00
1.00 36:03 09:20 09:20 09:01 4.00
1.00 45:01 08:58 08:58 09:00 5.00
1.00 54:15 09:14 09:14 09:02 6.00
Tuesday, July 12, 2011
Roller Coaster Massacre
I have to admit I laughed uncontrollably after watching this the first time back in 2007. So I'm glad I found it in 360p on YouTube, from the author's site.
4.6mi, 46:45, 12 JUL 11, Fort Leavenworth, Kansas
iThink:
Jerry Goldsmith, "Main Title" from Star Trek: First Contact
Mason Daring, "Spider"
WX at 0800: 82.9 (28.3) DP 72.0 (22.2) BP 29.93 (1013) SSE 5 RH 69
Odometer 11A: 212.5mi
Z3. Average/max heart rate = 147/167
After a health assessment, I got some hard confirmation that I've been running at way above training heart rate.
It's hard to not feel like a complete shitbag if I'm running as slowly as I did today.
Today was a very deliberate effort to keep my heart rate below 155, and later below 160. I was mostly successful until the end when I was running in open sun and it was getting unpleasantly hot.
The iThink was a pleasant surprise also, from my favorite TV mini-series, ever. From the Earth to the Moon may not be completely accurate history (accurate history being something for which many Americans have no patience), but it is amazing storytelling.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:19 10:19 10:19 10:19 1.00
1.00 20:06 09:47 09:47 10:03 2.00
1.00 29:57 09:51 09:51 09:59 3.00
1.00 40:15 10:18 10:18 10:04 4.00
0.60 46:45 06:30 10:50 10:10 4.60
Jerry Goldsmith, "Main Title" from Star Trek: First Contact
Mason Daring, "Spider"
WX at 0800: 82.9 (28.3) DP 72.0 (22.2) BP 29.93 (1013) SSE 5 RH 69
Odometer 11A: 212.5mi
Z3. Average/max heart rate = 147/167
After a health assessment, I got some hard confirmation that I've been running at way above training heart rate.
It's hard to not feel like a complete shitbag if I'm running as slowly as I did today.
Today was a very deliberate effort to keep my heart rate below 155, and later below 160. I was mostly successful until the end when I was running in open sun and it was getting unpleasantly hot.
The iThink was a pleasant surprise also, from my favorite TV mini-series, ever. From the Earth to the Moon may not be completely accurate history (accurate history being something for which many Americans have no patience), but it is amazing storytelling.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:19 10:19 10:19 10:19 1.00
1.00 20:06 09:47 09:47 10:03 2.00
1.00 29:57 09:51 09:51 09:59 3.00
1.00 40:15 10:18 10:18 10:04 4.00
0.60 46:45 06:30 10:50 10:10 4.60
Sunday, July 10, 2011
4.95mi, 45:55, 10 JUL 11, Fort Leavenworth, Kansas
iThink: Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remix)
WX at 0800: 82.0 (27.8) DP 72.0 (22.2) BP 29.79 (1008) S 13 RH 72
Odometer 11A: 207.9mi
Z4. Average/max heart rate = 153/178
I needed to get out there before it got too hot, but it was already warm when I started this morning. I didn't go very fast and felt like I was working a lot harder to run slowly - but I needed to get one in for the 3 hamburgers I ate last night.
Today will be crezzy hot. I intend to spend it mostly indoors.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST 1.00 09:27 09:27 09:27 09:27 1.00 1.00 18:36 09:09 09:09 09:18 2.00 1.00 27:49 09:13 09:13 09:16 3.00 1.00 37:15 09:26 09:26 09:19 4.00 0.95 45:55 08:40 09:07 09:17 4.95
WX at 0800: 82.0 (27.8) DP 72.0 (22.2) BP 29.79 (1008) S 13 RH 72
Odometer 11A: 207.9mi
Z4. Average/max heart rate = 153/178
I needed to get out there before it got too hot, but it was already warm when I started this morning. I didn't go very fast and felt like I was working a lot harder to run slowly - but I needed to get one in for the 3 hamburgers I ate last night.
Today will be crezzy hot. I intend to spend it mostly indoors.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST 1.00 09:27 09:27 09:27 09:27 1.00 1.00 18:36 09:09 09:09 09:18 2.00 1.00 27:49 09:13 09:13 09:16 3.00 1.00 37:15 09:26 09:26 09:19 4.00 0.95 45:55 08:40 09:07 09:17 4.95
Saturday, July 09, 2011
4.7mi, 40:40, 9 JUL 11, Fort Leavenworth, Kansas
iThink: Joe Stump, "Speed Metal Messiah"
WX at 1100: 82.0 (27.8) 70.0 (21.1) 29.88 (1011) S 13 RH 66
Odometer 11A: 202.9mi
Z4. Average/max heart rate = no reading
Late start, but necessary today. I was thinking just about running to the gym and running elliptimiles, but realized there was enough shade on the course I was running to survive running in direct sunlight, which I loathe.
Still, I gritted it out. I needed to get out there since I didn't do anything yesterday. I still dislike running in hot weather, and this is not that hot.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
4.67 40:40 40:40 08:42 08:42 4.67
WX at 1100: 82.0 (27.8) 70.0 (21.1) 29.88 (1011) S 13 RH 66
Odometer 11A: 202.9mi
Z4. Average/max heart rate = no reading
Late start, but necessary today. I was thinking just about running to the gym and running elliptimiles, but realized there was enough shade on the course I was running to survive running in direct sunlight, which I loathe.
Still, I gritted it out. I needed to get out there since I didn't do anything yesterday. I still dislike running in hot weather, and this is not that hot.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
4.67 40:40 40:40 08:42 08:42 4.67
Thursday, July 07, 2011
5.96mi, 56:02, 7 JUL 11, Fort Leavenworth, Kansas
iThink: R.E.M., "Driver 8"
WX at 0600: 73 (23) DP 71 (22) BP 29.96 (1014) SSW 10 heavy rain with thunder; mist RH 93
Odometer 11A: 198.2mi
Z3 high. Average/max heart rate = 158/170
I slept maybe 5 hours before this run, but hearing hard rain and thunder, I needed to get out there and get at it. Couldn't pass up the chance.
Today was a slow run, although not by design. For whatever reason, I could not get going today. I do not know why other than lack of sleep.
There was nobody else out there running today. Weenies.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:01 09:01 09:01 09:01 1.00
1.00 18:13 09:12 09:12 09:07 2.00
1.00 27:47 09:34 09:34 09:16 3.00
1.00 37:42 09:55 09:55 09:26 4.00
1.00 47:00 09:18 09:18 09:24 5.00
0.96 56:02 09:02 09:25 09:24 5.96
WX at 0600: 73 (23) DP 71 (22) BP 29.96 (1014) SSW 10 heavy rain with thunder; mist RH 93
Odometer 11A: 198.2mi
Z3 high. Average/max heart rate = 158/170
I slept maybe 5 hours before this run, but hearing hard rain and thunder, I needed to get out there and get at it. Couldn't pass up the chance.
Today was a slow run, although not by design. For whatever reason, I could not get going today. I do not know why other than lack of sleep.
There was nobody else out there running today. Weenies.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:01 09:01 09:01 09:01 1.00
1.00 18:13 09:12 09:12 09:07 2.00
1.00 27:47 09:34 09:34 09:16 3.00
1.00 37:42 09:55 09:55 09:26 4.00
1.00 47:00 09:18 09:18 09:24 5.00
0.96 56:02 09:02 09:25 09:24 5.96
Tuesday, July 05, 2011
Awesome
Song of the Day: Body Count, "Body Count"
Validation for why I always ignored country music. I laughed my ass off. Yes, I have schadenfreude. No, I'm completely unrepentant.
Validation for why I always ignored country music. I laughed my ass off. Yes, I have schadenfreude. No, I'm completely unrepentant.
Monday, July 04, 2011
4.13mi, 38:15, 4 JUL 11, Fort Leavenworth, Kansas
iThink: The Bats, "Courage"
WX at 0900: 72.0 (22.2) DP 69.1 (20.6) BP 29.99 (1015) ESE 7 RH 90
Odometer 11A: 192.2mi
Z3 low. Average/max heart rate = 149/171
Recovery run. 10 pullups (on top of 18 yesterday) after going to track and wogging a few miles after yesterday's Festival o' Schadenfreude. Woot.
It was bright and sunny. I guess that's good for a national holiday, but I don't like running in it.
Maybe, looking at previous recovery runs, that I ran this one too hard. Shit.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:08 09:08 09:08 09:08 1.00
1.00 18:21 09:13 09:13 09:11 2.00
1.00 27:32 09:11 09:11 09:11 3.00
1.00 36:59 09:27 09:27 09:15 4.00
0.13 38:15 01:16 09:45 09:16 4.13
WX at 0900: 72.0 (22.2) DP 69.1 (20.6) BP 29.99 (1015) ESE 7 RH 90
Odometer 11A: 192.2mi
Z3 low. Average/max heart rate = 149/171
Recovery run. 10 pullups (on top of 18 yesterday) after going to track and wogging a few miles after yesterday's Festival o' Schadenfreude. Woot.
It was bright and sunny. I guess that's good for a national holiday, but I don't like running in it.
Maybe, looking at previous recovery runs, that I ran this one too hard. Shit.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:08 09:08 09:08 09:08 1.00
1.00 18:21 09:13 09:13 09:11 2.00
1.00 27:32 09:11 09:11 09:11 3.00
1.00 36:59 09:27 09:27 09:15 4.00
0.13 38:15 01:16 09:45 09:16 4.13
Sunday, July 03, 2011
6.06mi, 54:17, 3 JUL 11, Fort Leavenworth, Kansas
iThink: Body Count, "Killing Floor"
WX at 0800: 75.0 (23.9) DP 69.1 (20.6) BP 30.03 (1016) ENE 7 RH 81
Odometer 11A: 188.1mi
Z4. Average/max heart rate = 160/187
I stayed up late last night working on the dissertation and woke up later than I'd like. What saved my bacon was it being overcast today so I wasn't having to deal with the withering sunlight that would undoubtedly follow.
I remain slow. On the other hand, I sweat a lot in the summer. There's a reason why I prefer running in the cold. I can always compensate for the cold - not the heat.
I had a Body Count song stuck in my head that's less than two minutes long during my entire fucking run. Part of it was having to deal with a cable repairman yesterday who could not tell the difference between the unencrypted QAM channels being sent over the cable versus what was being output from the cable box. He also didn't address the reason he was supposed to come out, but I don't use that cable box much as Household6 is the primary user of that TV and I'm still clocking my usual 5 hours of TV a month (which is about to increase dramatically with the Tour de France starting yesterday).
It's no secret that I have increasingly less tolerance for dealing with people lately. It's not to the point where I just make a blanket pronouncement that I just fucking hate people in general, but my fucktard tolerance is at an all-time low and I still stand by my assertion that some people are alive only because it's illegal to kill them. I'm sure there's good reason somewhere, but I haven't figured it out yet. Maybe it's better that today's iThink wasn't "I Just Want Some Skank" by the Circle Jerks, another mainstay of my childhood (Group Sex was their first album and remains a hardcore classic).
Perhaps it's good that I'm not carrying my 8-pound security blanket; in my intemperate rage, I got 4 head shots and a chest shot of a grouping of 5 on a 300m human-size target the last time I went to the rifle range and the target started flapping in the wind...
That, and "Killing Floor" is a pretty straightforward song of catharsis, and I so love my catharsis lately.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:46 08:46 08:46 08:46 1.00
1.00 17:35 08:49 08:49 08:47 2.00
1.00 26:31 08:56 08:56 08:50 3.00
1.00 35:39 09:08 09:08 08:55 4.00
1.00 44:39 09:00 09:00 08:56 5.00
1.00 53:49 09:10 09:10 08:58 6.00
0.06 54:17 00:28 07:47 08:57 6.06
WX at 0800: 75.0 (23.9) DP 69.1 (20.6) BP 30.03 (1016) ENE 7 RH 81
Odometer 11A: 188.1mi
Z4. Average/max heart rate = 160/187
I stayed up late last night working on the dissertation and woke up later than I'd like. What saved my bacon was it being overcast today so I wasn't having to deal with the withering sunlight that would undoubtedly follow.
I remain slow. On the other hand, I sweat a lot in the summer. There's a reason why I prefer running in the cold. I can always compensate for the cold - not the heat.
I had a Body Count song stuck in my head that's less than two minutes long during my entire fucking run. Part of it was having to deal with a cable repairman yesterday who could not tell the difference between the unencrypted QAM channels being sent over the cable versus what was being output from the cable box. He also didn't address the reason he was supposed to come out, but I don't use that cable box much as Household6 is the primary user of that TV and I'm still clocking my usual 5 hours of TV a month (which is about to increase dramatically with the Tour de France starting yesterday).
It's no secret that I have increasingly less tolerance for dealing with people lately. It's not to the point where I just make a blanket pronouncement that I just fucking hate people in general, but my fucktard tolerance is at an all-time low and I still stand by my assertion that some people are alive only because it's illegal to kill them. I'm sure there's good reason somewhere, but I haven't figured it out yet. Maybe it's better that today's iThink wasn't "I Just Want Some Skank" by the Circle Jerks, another mainstay of my childhood (Group Sex was their first album and remains a hardcore classic).
Perhaps it's good that I'm not carrying my 8-pound security blanket; in my intemperate rage, I got 4 head shots and a chest shot of a grouping of 5 on a 300m human-size target the last time I went to the rifle range and the target started flapping in the wind...
That, and "Killing Floor" is a pretty straightforward song of catharsis, and I so love my catharsis lately.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:46 08:46 08:46 08:46 1.00
1.00 17:35 08:49 08:49 08:47 2.00
1.00 26:31 08:56 08:56 08:50 3.00
1.00 35:39 09:08 09:08 08:55 4.00
1.00 44:39 09:00 09:00 08:56 5.00
1.00 53:49 09:10 09:10 08:58 6.00
0.06 54:17 00:28 07:47 08:57 6.06
Friday, July 01, 2011
5.0mi, 46:49, 1 JUL 11, Fort Leavenworth, Kansas
iThink:
Body Count, "Killing Floor"
Body Count, "Bowels of the Devil"
Suicidal Tendencies, "War Inside My Head"
WX at 0700: 77.0 (25.0) DP 64.9 (18.3) BP 29.93 (1013) SSW 13 RH 66
Odometer 11A: 182.0mi
Z3 high.
Average/max heart rate = 150/174
Today was the worst I've felt on a run in a long, long time. I was absolutely tired, but I need to run. I could be overtrained, but between trying to advance on the dissertation and doing other sundry shit, I will try to run as much as I can.
I had absolutely no energy today whatsoever. Today was not at risk of running in the redline because I didn't have the energy to do much other than run completely aerobically.
I guess that's okay for weight loss, but that doesn't really do shit for me otherwise. The heat could also be a problem. If it's in the high 70s by 7am, today's weather pretty much promises to completely lick my ass raw.
On the other hand, any day I can revisit the music of my childhood is not necessarily a bad thing since it gives me the excuse to say I'm still cyco after all these years.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:16 09:16 09:16 09:16 1.00
1.00 18:27 09:11 09:11 09:13 2.00
1.00 27:59 09:32 09:32 09:20 3.00
1.00 37:39 09:40 09:40 09:25 4.00
1.00 46:48 09:09 09:09 09:22 5.00
Body Count, "Killing Floor"
Body Count, "Bowels of the Devil"
Suicidal Tendencies, "War Inside My Head"
WX at 0700: 77.0 (25.0) DP 64.9 (18.3) BP 29.93 (1013) SSW 13 RH 66
Odometer 11A: 182.0mi
Z3 high.
Average/max heart rate = 150/174
Today was the worst I've felt on a run in a long, long time. I was absolutely tired, but I need to run. I could be overtrained, but between trying to advance on the dissertation and doing other sundry shit, I will try to run as much as I can.
I had absolutely no energy today whatsoever. Today was not at risk of running in the redline because I didn't have the energy to do much other than run completely aerobically.
I guess that's okay for weight loss, but that doesn't really do shit for me otherwise. The heat could also be a problem. If it's in the high 70s by 7am, today's weather pretty much promises to completely lick my ass raw.
On the other hand, any day I can revisit the music of my childhood is not necessarily a bad thing since it gives me the excuse to say I'm still cyco after all these years.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:16 09:16 09:16 09:16 1.00
1.00 18:27 09:11 09:11 09:13 2.00
1.00 27:59 09:32 09:32 09:20 3.00
1.00 37:39 09:40 09:40 09:25 4.00
1.00 46:48 09:09 09:09 09:22 5.00
Wednesday, June 29, 2011
Hmmm.
In the United States, warfare is undertaken incident to an act of Congress or an order of the president acting in his role as commander in chief of the armed forces, according to the U.S. Constitution. Law enforcement can also take place at the national level, with the Federal Bureau of Investigation providing the means, and it can be effected at other, lesser levels right down to the community level by local police departments. Waging war, however, lies within the sole province of the president. The objective war is victory over an opponent by securing strategic goals; the objective of law enforcement, on the other hand, is justice through apprehending and punishing violators and giving safe haven, solace, closure, and comfort to victims.
In law enforcement, a crime is committed and the enforcers say: "Who did this? We must find them and apprehend them." In warfare, an act of war is committed, and the warriors say: "We must kill or capture those responsible." So, when a national leader of a country whose homeland is attacked on a massive scale with weapons of mass destruction interprets this as an act of war, he says: "We must attack the perpetrators of this act, and either kill or capture them." "Dead or alive" is the appropriate sentiment in response to an act of war. If, on the other hand, a violation of the laws of the land is at issue, one says instead: "We must bring the perpetrators of this act to justice."
...In law enforcement, responsible officials seek to use the minimum force possible in resolving the crime; in warfare, one seeks to the use the maximum force permissible so that the conflict can be won as quickly as possible with the least amount of destruction and carnage.
In law enforcement, a crime is committed and the enforcers say: "Who did this? We must find them and apprehend them." In warfare, an act of war is committed, and the warriors say: "We must kill or capture those responsible." So, when a national leader of a country whose homeland is attacked on a massive scale with weapons of mass destruction interprets this as an act of war, he says: "We must attack the perpetrators of this act, and either kill or capture them." "Dead or alive" is the appropriate sentiment in response to an act of war. If, on the other hand, a violation of the laws of the land is at issue, one says instead: "We must bring the perpetrators of this act to justice."
...In law enforcement, responsible officials seek to use the minimum force possible in resolving the crime; in warfare, one seeks to the use the maximum force permissible so that the conflict can be won as quickly as possible with the least amount of destruction and carnage.
- Roger Barnett, Navy Strategic Culture
3.03mi, 30:24, 29 JUN 11, Fort Leavenworth, Kansas
iThink: various running cadences, all sundry, none memorable
WX at 0600: 66.9 (19.4) DP 61.0 (16.1) BP 30.04 (1017) SE 9 RH 81
Odometer 11A: 177.0mi
Z2.
Average/max heart rate = 140/161
Today was going to be a rest day, or a recovery day. Given that it's hard not to go too hard on a recovery day, I tried real hard not to go much above 150 today, which was mostly successful.
I'm also the possessor of a haircut I have not had since I was a junior captain. I may regret this, but hair grows back, and it should be closer to normal in about two weeks, when I get the sides and back shaved off again. Whee.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:55 09:55 09:55 09:55 1.00
1.00 19:47 09:52 09:52 09:54 2.00
1.03 30:24 10:37 10:18 10:02 3.03
WX at 0600: 66.9 (19.4) DP 61.0 (16.1) BP 30.04 (1017) SE 9 RH 81
Odometer 11A: 177.0mi
Z2.
Average/max heart rate = 140/161
Today was going to be a rest day, or a recovery day. Given that it's hard not to go too hard on a recovery day, I tried real hard not to go much above 150 today, which was mostly successful.
I'm also the possessor of a haircut I have not had since I was a junior captain. I may regret this, but hair grows back, and it should be closer to normal in about two weeks, when I get the sides and back shaved off again. Whee.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:55 09:55 09:55 09:55 1.00
1.00 19:47 09:52 09:52 09:54 2.00
1.03 30:24 10:37 10:18 10:02 3.03
Tuesday, June 28, 2011
There's schadenfreude, and then there's schadenfreude.
Is it so evil that I find this funny as hell?
4.93mi, 43:01, 28 JUN 11, Fort Leavenworth, Kansas
iThink: The Bats, "Courage"
WX at 0700: 63.0 (17.2) DP 57.9 (14.4) BP 30.09 (1018) N 5 RH 83
Odometer 11A: 174.0mi
Z3 high.
Average/max heart rate = 154/170
I'm not sure what made today's run as significantly better than yesterday's, but I'm sure the temperature was a factor. Not as cool as I like, but a definite improvement over the last few weeks. Relative humidity was a lot lower too.
That said, it's also possible that I was around enough people that I was drawing enough negative energy from either pulling in other runners or keeping myself from getting drawn in.
I get an electromyograph test today. I can only hope it's better than the last one I had, which involved having the doctor tapping in needles with the current still going. Doing the frog's leg thing with my arm is one thing, but I don't much care for guys tapping needles in while it's going on. That said, he said I took the test a lot better than most people...
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:35 08:35 08:35 08:35 1.00
1.00 17:03 08:28 08:28 08:31 2.00
1.00 26:05 09:02 09:02 08:42 3.00
1.00 34:57 08:52 08:52 08:44 4.00
0.93 43:01 08:04 08:40 08:44 4.93
WX at 0700: 63.0 (17.2) DP 57.9 (14.4) BP 30.09 (1018) N 5 RH 83
Odometer 11A: 174.0mi
Z3 high.
Average/max heart rate = 154/170
I'm not sure what made today's run as significantly better than yesterday's, but I'm sure the temperature was a factor. Not as cool as I like, but a definite improvement over the last few weeks. Relative humidity was a lot lower too.
That said, it's also possible that I was around enough people that I was drawing enough negative energy from either pulling in other runners or keeping myself from getting drawn in.
I get an electromyograph test today. I can only hope it's better than the last one I had, which involved having the doctor tapping in needles with the current still going. Doing the frog's leg thing with my arm is one thing, but I don't much care for guys tapping needles in while it's going on. That said, he said I took the test a lot better than most people...
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:35 08:35 08:35 08:35 1.00
1.00 17:03 08:28 08:28 08:31 2.00
1.00 26:05 09:02 09:02 08:42 3.00
1.00 34:57 08:52 08:52 08:44 4.00
0.93 43:01 08:04 08:40 08:44 4.93
Monday, June 27, 2011
5.08mi, 45:41, 27 JUN 11, Fort Leavenworth, Kansas
iThink:
Dos Gringos, "Going In For Guns"
Kitchens of Distinction, "Smiling"
WX at 0700: 64.9 (18.3) DP 62.1 (16.7) BP 29.87 (1011) SE 13 RH 90
Odometer 11A: 169.1mi
Z3 HR, but Z4 comparative effort.
Average/max heart rate = 152/168
Today was a day I sorely felt like sleeping in, but I got out when I was greeted this morning by thunder and lightning. That's a safe bet I'm going out for a run if it's still raining and I feel even remotely up to it.
My legs were completely dead on much of this run. What really is jarring is my comparatively low heart rate for feeling like such crap. Of course, this might be a factor of waking up and going for a run less than 20 minutes later.
I'm not sure why I didn't think of the obvious New Model Army running mantra today, but for being such a great song, it doesn't fit well with my running tempo. There is no small irony going from Dos Gringos to Kitchens of Distinction this morning, although a little Blur (to the tune of "Song 2") and Soul Asylum ("Somebody to Shove") intruded briefly this morning as well.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:02 09:02 09:02 09:02 1.00
1.00 17:50 08:48 08:48 08:55 2.00
1.00 26:48 08:58 08:58 08:56 3.00
1.00 36:06 09:18 09:18 09:01 4.00
1.00 45:00 08:54 08:54 09:00 5.00
0.08 45:41 00:41 08:32 09:00 5.08
Dos Gringos, "Going In For Guns"
Kitchens of Distinction, "Smiling"
WX at 0700: 64.9 (18.3) DP 62.1 (16.7) BP 29.87 (1011) SE 13 RH 90
Odometer 11A: 169.1mi
Z3 HR, but Z4 comparative effort.
Average/max heart rate = 152/168
Today was a day I sorely felt like sleeping in, but I got out when I was greeted this morning by thunder and lightning. That's a safe bet I'm going out for a run if it's still raining and I feel even remotely up to it.
My legs were completely dead on much of this run. What really is jarring is my comparatively low heart rate for feeling like such crap. Of course, this might be a factor of waking up and going for a run less than 20 minutes later.
I'm not sure why I didn't think of the obvious New Model Army running mantra today, but for being such a great song, it doesn't fit well with my running tempo. There is no small irony going from Dos Gringos to Kitchens of Distinction this morning, although a little Blur (to the tune of "Song 2") and Soul Asylum ("Somebody to Shove") intruded briefly this morning as well.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:02 09:02 09:02 09:02 1.00
1.00 17:50 08:48 08:48 08:55 2.00
1.00 26:48 08:58 08:58 08:56 3.00
1.00 36:06 09:18 09:18 09:01 4.00
1.00 45:00 08:54 08:54 09:00 5.00
0.08 45:41 00:41 08:32 09:00 5.08
Saturday, June 25, 2011
Frak
Under certain circumstances, urgent circumstances, desperate circumstances, profanity provides a relief denied even to prayer.
That said, profanity is perhaps preferable than continuing to nurse the kind of white-hot rage that makes me think about killing people in cold blood with my bare hands.
The last time I was this fucking pissed off I was realizing that I was raising both of my hands in the reflexive fire position for my former 8-pound M4 security blanket a few days after I came home from Afghanistan. I was thinking very deliberately about putting a controlled pair through the center of the driver's side door of cars speeding through my old neighborhood while yelling "SLOW THE FUCK DOWN."
The sad irony is that my bloodthirsty ire is the result of some generally inconsequential things, but I suspect I can't bellow "JESUS TITTY-FUCKING CHRISTALMOTHERFUCKING ALMIGHTY" at the top of my lungs in my house with my kids present.
Nothing I can't fix with the appropriate medication, although Johnnie Walker Red is pretty shitty and I realize I'm WINCHESTER on Glenfiddich 12. Easy fix later on.
- Mark Twain
That said, profanity is perhaps preferable than continuing to nurse the kind of white-hot rage that makes me think about killing people in cold blood with my bare hands.
The last time I was this fucking pissed off I was realizing that I was raising both of my hands in the reflexive fire position for my former 8-pound M4 security blanket a few days after I came home from Afghanistan. I was thinking very deliberately about putting a controlled pair through the center of the driver's side door of cars speeding through my old neighborhood while yelling "SLOW THE FUCK DOWN."
The sad irony is that my bloodthirsty ire is the result of some generally inconsequential things, but I suspect I can't bellow "JESUS TITTY-FUCKING CHRISTALMOTHERFUCKING ALMIGHTY" at the top of my lungs in my house with my kids present.
Nothing I can't fix with the appropriate medication, although Johnnie Walker Red is pretty shitty and I realize I'm WINCHESTER on Glenfiddich 12. Easy fix later on.
6.08mi, 55:03, 25 JUN 11, Fort Leavenworth, Kansas
iThink:
The Bats, "Courage"
The Calling, "Wherever You May Go"
WX at 1000: 64 (18) DP 64 (18) BP 29.85 (1010) E 12 light rain RH 100
Odometer 11A: 164.0mi
Z3.
Average/max heart rate = 154/172
Slow run, late morning. I was up very late last night and got a late start, but it was overcast and cool, so I got in a run. Maybe a rest day tomorrow, if not a short run as it gets warmer this week.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:50 08:50 08:50 08:50 1.00
1.00 17:34 08:44 08:44 08:47 2.00
1.00 26:48 09:14 09:14 08:56 3.00
1.00 35:56 09:08 09:08 08:59 4.00
1.00 45:06 09:10 09:10 09:01 5.00
1.00 54:18 09:12 09:12 09:03 6.00
0.08 55:03 00:45 09:23 09:03 6.08
The Bats, "Courage"
The Calling, "Wherever You May Go"
WX at 1000: 64 (18) DP 64 (18) BP 29.85 (1010) E 12 light rain RH 100
Odometer 11A: 164.0mi
Z3.
Average/max heart rate = 154/172
Slow run, late morning. I was up very late last night and got a late start, but it was overcast and cool, so I got in a run. Maybe a rest day tomorrow, if not a short run as it gets warmer this week.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:50 08:50 08:50 08:50 1.00
1.00 17:34 08:44 08:44 08:47 2.00
1.00 26:48 09:14 09:14 08:56 3.00
1.00 35:56 09:08 09:08 08:59 4.00
1.00 45:06 09:10 09:10 09:01 5.00
1.00 54:18 09:12 09:12 09:03 6.00
0.08 55:03 00:45 09:23 09:03 6.08
Thursday, June 23, 2011
4.6mi, 41:49, 23 JUN 11, Fort Leavenworth, Kansas
iThink:
Gin Blossoms, "Until I Fall Away"
The Calling, "Wherever You Will Go"
WX at 0700: 62.1 (16.7) DP 55.0 (12.8) BP 29.89 (1012) W 7 RH 77
Odometer 11A: 157.9mi
Z3.
Average/max heart rate = 146/186
Slow run, but intended as such. I probably went harder than I should have and the uphill portions were particularly unpleasant.
Maybe tomorrow will be a recovery run also. Today's weather was too good to pass up.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:07 09:07 09:07 09:07 1.00
1.00 18:10 09:03 09:03 09:05 2.00
1.00 27:11 09:01 09:01 09:04 3.00
1.00 36:20 09:09 09:09 09:05 4.00
0.60 41:49 05:29 09:08 09:05 4.60
Gin Blossoms, "Until I Fall Away"
The Calling, "Wherever You Will Go"
WX at 0700: 62.1 (16.7) DP 55.0 (12.8) BP 29.89 (1012) W 7 RH 77
Odometer 11A: 157.9mi
Z3.
Average/max heart rate = 146/186
Slow run, but intended as such. I probably went harder than I should have and the uphill portions were particularly unpleasant.
Maybe tomorrow will be a recovery run also. Today's weather was too good to pass up.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:07 09:07 09:07 09:07 1.00
1.00 18:10 09:03 09:03 09:05 2.00
1.00 27:11 09:01 09:01 09:04 3.00
1.00 36:20 09:09 09:09 09:05 4.00
0.60 41:49 05:29 09:08 09:05 4.60
Wednesday, June 22, 2011
5.95mi, 52:53, 22 JUN 11, Fort Leavenworth, Kansas
iThink: Dos Gringos, "The O.N.E. Song"
WX at 0600: 62.1 (16.7) DP 53.1 (11.7) BP 29.75 (1007) W 12 RH 72
Odometer 11A: 153.6mi
Z3 mid-high, Z4 finish.
Average/max heart rate = 154/176
Good god was I tired this morning. I totally did not want to get up, but I knew that the weather was going to be worth it, so I got out there and was rewarded by a pleasant break from the last two weeks of heat.
It was breezy, but there is rain forecasted for later this week, and the river is just short of flood stage here it at Fortress Leavenworth. As a result, the airfield has been closed as the Missouri River continues to rise. It'll probably go over the levee at the airfield later this week. Whee!
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:12 09:12 09:12 09:12 1.00
1.00 17:57 08:45 08:45 08:58 2.00
1.00 27:03 09:06 09:06 09:01 3.00
1.00 36:13 09:10 09:10 09:03 4.00
1.00 44:51 08:38 08:38 08:58 5.00
0.95 52:53 08:02 08:27 08:53 5.95
WX at 0600: 62.1 (16.7) DP 53.1 (11.7) BP 29.75 (1007) W 12 RH 72
Odometer 11A: 153.6mi
Z3 mid-high, Z4 finish.
Average/max heart rate = 154/176
Good god was I tired this morning. I totally did not want to get up, but I knew that the weather was going to be worth it, so I got out there and was rewarded by a pleasant break from the last two weeks of heat.
It was breezy, but there is rain forecasted for later this week, and the river is just short of flood stage here it at Fortress Leavenworth. As a result, the airfield has been closed as the Missouri River continues to rise. It'll probably go over the levee at the airfield later this week. Whee!
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:12 09:12 09:12 09:12 1.00
1.00 17:57 08:45 08:45 08:58 2.00
1.00 27:03 09:06 09:06 09:01 3.00
1.00 36:13 09:10 09:10 09:03 4.00
1.00 44:51 08:38 08:38 08:58 5.00
0.95 52:53 08:02 08:27 08:53 5.95
Tuesday, June 21, 2011
3.8mi, 34:23, 21 JUN 11, Fort Leavenworth, Kansas
iThink: MGMT, "Kids"
WX at 0700: 66.0 (18.9) DP 60.1 (15.6) BP 29.51 (999) SSW 20 RH 81
Odometer 11A: 147.6mi
Z3.
Average/max heart rate = 148/164
Legs were as dead as they have ever felt. My hamstrings are particularly bad this week.
I still needed to get out there, so I did. I was planning on running more, but I left too late. Part of it was the internal debate over how bad my legs felt versus my need to go do something.
Breezy and pleasant, although lately that portends a rain storm.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:56 08:56 08:56 08:56 1.00
1.00 17:40 08:44 08:44 08:50 2.00
1.00 27:18 09:38 09:38 09:06 3.00
0.80 34:23 07:05 08:51 09:03 3.80
WX at 0700: 66.0 (18.9) DP 60.1 (15.6) BP 29.51 (999) SSW 20 RH 81
Odometer 11A: 147.6mi
Z3.
Average/max heart rate = 148/164
Legs were as dead as they have ever felt. My hamstrings are particularly bad this week.
I still needed to get out there, so I did. I was planning on running more, but I left too late. Part of it was the internal debate over how bad my legs felt versus my need to go do something.
Breezy and pleasant, although lately that portends a rain storm.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:56 08:56 08:56 08:56 1.00
1.00 17:40 08:44 08:44 08:50 2.00
1.00 27:18 09:38 09:38 09:06 3.00
0.80 34:23 07:05 08:51 09:03 3.80
Sunday, June 19, 2011
3.79mi, 34:14, 19 JUN 11, Fort Leavenworth, Kansas
iThink:
Sugar, "Changes"
The Dream Academy, "Please Please Please Let Me Get What I Want"
Chris "Vertex Guy" Kline, "Contra Jungle Jam"
WX at 0800: 69.1 (20.6) DP 66.9 (19.4) BP 29.74 (1007) WNW 5 RH 93
Odometer 11A: 143.8mi
Z4.
Average/max heart rate = 152/168
Not long, but my legs were tired from yesterday. I felt better than I thought, but I needed to start earlier. I didn't want to wake up earlier, though.
Also, I'm not sure where the unwarranted attack of the 1980s happened, although the observant reader will note that the Dream Academy's version of the song is the one from the film Ferris Bueller's Day Off. I like The Smiths, but I love covers of their songs. Especially hardcore covers, although that's not the Dream Academy.
Oh well. At least I got a run in.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:51 08:51 08:51 08:51 1.00
1.00 17:31 08:40 08:40 08:45 2.00
1.00 27:01 09:30 09:30 09:00 3.00
0.79 34:14 07:13 09:08 09:02 3.79
Sugar, "Changes"
The Dream Academy, "Please Please Please Let Me Get What I Want"
Chris "Vertex Guy" Kline, "Contra Jungle Jam"
WX at 0800: 69.1 (20.6) DP 66.9 (19.4) BP 29.74 (1007) WNW 5 RH 93
Odometer 11A: 143.8mi
Z4.
Average/max heart rate = 152/168
Not long, but my legs were tired from yesterday. I felt better than I thought, but I needed to start earlier. I didn't want to wake up earlier, though.
Also, I'm not sure where the unwarranted attack of the 1980s happened, although the observant reader will note that the Dream Academy's version of the song is the one from the film Ferris Bueller's Day Off. I like The Smiths, but I love covers of their songs. Especially hardcore covers, although that's not the Dream Academy.
Oh well. At least I got a run in.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:51 08:51 08:51 08:51 1.00
1.00 17:31 08:40 08:40 08:45 2.00
1.00 27:01 09:30 09:30 09:00 3.00
0.79 34:14 07:13 09:08 09:02 3.79
Saturday, June 18, 2011
The Coolest Thing Ever
Nothing quite says cutting social commentary as much as owning the living dogshit out of a bunch of popular songs. Woot.
5.0mi, 43:59, 18 JUN 11, Fort Leavenworth, Kansas
iThink:
Russell Watson, "Faith of the Heart"
Dos Gringos, "Going In For Guns"
WX at 0900: 69.1 (20.6) DP 63.0 (17.2) BP 29.76 (1007) Calm RH 80
Odometer 11A: 140.1mi
Z4.
Average/max heart rate = 157/176
Faster than I expected, but I dislike running in open sunlight. I slept in this morning otherwise.
After watching the Star Trek: Enterprise episode "Twilight, " I was thinking about alternate histories, since the notion of contingency (as it relates to causality) is a big one for me as a military historian. Could it be that what happens in that episode really leads to as catastrophic consequences as occur during that episode? Those are fundamental discussions of contingency and agency that all historians must address at some point. I also like counterfactuals for the same reason.
That episode also brings up some more pointed thoughts about love, and what it means. Or not.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:57 08:57 08:57 08:57 1.00
1.00 17:31 08:34 08:34 08:45 2.00
1.00 26:25 08:54 08:54 08:48 3.00
1.00 35:13 08:48 08:48 08:48 4.00
1.00 43:59 08:46 08:46 08:48 5.00
Russell Watson, "Faith of the Heart"
Dos Gringos, "Going In For Guns"
WX at 0900: 69.1 (20.6) DP 63.0 (17.2) BP 29.76 (1007) Calm RH 80
Odometer 11A: 140.1mi
Z4.
Average/max heart rate = 157/176
Faster than I expected, but I dislike running in open sunlight. I slept in this morning otherwise.
After watching the Star Trek: Enterprise episode "Twilight, " I was thinking about alternate histories, since the notion of contingency (as it relates to causality) is a big one for me as a military historian. Could it be that what happens in that episode really leads to as catastrophic consequences as occur during that episode? Those are fundamental discussions of contingency and agency that all historians must address at some point. I also like counterfactuals for the same reason.
That episode also brings up some more pointed thoughts about love, and what it means. Or not.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:57 08:57 08:57 08:57 1.00
1.00 17:31 08:34 08:34 08:45 2.00
1.00 26:25 08:54 08:54 08:48 3.00
1.00 35:13 08:48 08:48 08:48 4.00
1.00 43:59 08:46 08:46 08:48 5.00
Thursday, June 16, 2011
3.0mi, 28:43, 16 JUN 11, Fort Leavenworth, Kansas
iThink: Blue Oyster Cult, "Don't Fear the Reaper"
WX at 0700: 68.0 (20.0) DP 55.9 (13.3) BP 29.8 (1009) SSE 10 RH 65
Odometer 11A: 135.1mi
Z2.
Average/max heart rate = 146/169
More wogging. I almost slept in. Then I realized I needed to run.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:36 09:36 09:36 09:36 1.00
1.00 19:13 09:37 09:37 09:36 2.00
1.00 28:43 09:30 09:30 09:34 3.00
WX at 0700: 68.0 (20.0) DP 55.9 (13.3) BP 29.8 (1009) SSE 10 RH 65
Odometer 11A: 135.1mi
Z2.
Average/max heart rate = 146/169
More wogging. I almost slept in. Then I realized I needed to run.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:36 09:36 09:36 09:36 1.00
1.00 19:13 09:37 09:37 09:36 2.00
1.00 28:43 09:30 09:30 09:34 3.00
Wednesday, June 15, 2011
The Coolest Thing Ever
Make your own Atari Cartridge image!By the way, as a future harbinger of my eventual basic branch in the Army, I totally pwned people playing Tank-Pong in Combat when I was a kid.
3.0mi, 28:16, 15 JUN 11, Fort Leavenworth, Kansas
iThink: various sundry running cadences.
WX at 0600: 66.0 (18.9) DP 59.0 (15.0) BP 29.81 (1009) WNW 8 RH 78
Odometer 11A: 132.1mi
Z2.
Average/max heart rate = 145/159
First true recovery run I've done in a while. I needed to do it. This offered the chance to revisit some running cadences I hadn't thought of in a while in the wake of yesterday's formation run. Woot.
It's preferable to sleeping in, so it's not junk mileage.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:07 09:07 09:07 09:07 1.00
1.00 18:53 09:46 09:46 09:26 2.00
1.00 28:16 09:23 09:23 09:25 3.00
WX at 0600: 66.0 (18.9) DP 59.0 (15.0) BP 29.81 (1009) WNW 8 RH 78
Odometer 11A: 132.1mi
Z2.
Average/max heart rate = 145/159
First true recovery run I've done in a while. I needed to do it. This offered the chance to revisit some running cadences I hadn't thought of in a while in the wake of yesterday's formation run. Woot.
It's preferable to sleeping in, so it's not junk mileage.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:07 09:07 09:07 09:07 1.00
1.00 18:53 09:46 09:46 09:26 2.00
1.00 28:16 09:23 09:23 09:25 3.00
Tuesday, June 14, 2011
5.53mi, 49:30, 14 JUN 11, Fort Leavenworth, Kansas
iThink: none.
WX at 0700: 68.0 (20.0) DP 64.9 (18.3) BP 29.8 (1009) E 14 RH 90
Odometer 11A: 129.1mi
Z4 ingress, Z2 run, Z4 high egress.
Average/max heart rate = 157/187
I did an installation-wide formation run. For a formation run that was composed to military, civilians, family members, and pets, this group ran a full minute faster per mile than the last formation run I did. I attribute that to numbers.
I thought the group was going to run a loose box at own cadence today, but I was wrong. Someone started the cadence, and ran it out. I even got out there, and realized that literally every cadence I could remember was unsuitable for this audience.
Of the ones I remember, I absolutely could not sing about the monkey who jumps up from the coconut grove, or that "napalm sticks to kids," or that "crunch, crunch, crunch is the sound of the grunts in the sprocket going round and round." I definitely could not sing about how "if you ain't cav, you ain't shit." Literally every cadence I could summon was obscene, or specifically derided a group (as a general staff officer, it's bad form to sing cadences about running over airborne rangers with a tank).
Additionally, other cadences I learned were Cold War cadences, so I wasn't going to sing about dying on the Eastern Front, getting buried with a "Russian Grunt," with a "six-disk changer at my head, so turn up the volume and rock the dead." Maybe not.
There is a special place in hell for those who can only sing running cadences that start with a "C-130 rolling down the strip." My usual response was "first pass" and counting upwards for subsequent iterations of the cadence.
Sum total of my cadences were extended 4-count and various combinations of left and right. There's an old expression that people in the Army never learn to count to five. Listen to a formation run, you know that's totally true. At least I still have rhythm. Thank you, music theory and classical violin training!
I realized afterwards that I have not been in a tactical unit doing this shit in nine years. It's been longer than I thought.
I mentally indulged all those cadences on the run back since I had to teach less than an hour afterwards. I have schadenfreude. That is not an epiphany.
My knees hurt. I am not 21 anymore. That's not a big epiphany either.
Ingress to start was amazingly fast. I am not sure how or why I was able to hold such a speed going in (although it's overall downhill coming into the start) and overall uphill coming back, but the egress was surprisingly fast, although my legs were burning by the end. I also took two days off, so that might be a factor too.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.12 08:44 08:44 07:48 07:48 1.12
3.14 39:01 30:17 09:39 09:10 4.26
1.27 49:30 10:29 08:15 08:57 5.53
WX at 0700: 68.0 (20.0) DP 64.9 (18.3) BP 29.8 (1009) E 14 RH 90
Odometer 11A: 129.1mi
Z4 ingress, Z2 run, Z4 high egress.
Average/max heart rate = 157/187
I did an installation-wide formation run. For a formation run that was composed to military, civilians, family members, and pets, this group ran a full minute faster per mile than the last formation run I did. I attribute that to numbers.
I thought the group was going to run a loose box at own cadence today, but I was wrong. Someone started the cadence, and ran it out. I even got out there, and realized that literally every cadence I could remember was unsuitable for this audience.
Of the ones I remember, I absolutely could not sing about the monkey who jumps up from the coconut grove, or that "napalm sticks to kids," or that "crunch, crunch, crunch is the sound of the grunts in the sprocket going round and round." I definitely could not sing about how "if you ain't cav, you ain't shit." Literally every cadence I could summon was obscene, or specifically derided a group (as a general staff officer, it's bad form to sing cadences about running over airborne rangers with a tank).
Additionally, other cadences I learned were Cold War cadences, so I wasn't going to sing about dying on the Eastern Front, getting buried with a "Russian Grunt," with a "six-disk changer at my head, so turn up the volume and rock the dead." Maybe not.
There is a special place in hell for those who can only sing running cadences that start with a "C-130 rolling down the strip." My usual response was "first pass" and counting upwards for subsequent iterations of the cadence.
Sum total of my cadences were extended 4-count and various combinations of left and right. There's an old expression that people in the Army never learn to count to five. Listen to a formation run, you know that's totally true. At least I still have rhythm. Thank you, music theory and classical violin training!
I realized afterwards that I have not been in a tactical unit doing this shit in nine years. It's been longer than I thought.
I mentally indulged all those cadences on the run back since I had to teach less than an hour afterwards. I have schadenfreude. That is not an epiphany.
My knees hurt. I am not 21 anymore. That's not a big epiphany either.
Ingress to start was amazingly fast. I am not sure how or why I was able to hold such a speed going in (although it's overall downhill coming into the start) and overall uphill coming back, but the egress was surprisingly fast, although my legs were burning by the end. I also took two days off, so that might be a factor too.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.12 08:44 08:44 07:48 07:48 1.12
3.14 39:01 30:17 09:39 09:10 4.26
1.27 49:30 10:29 08:15 08:57 5.53
Saturday, June 11, 2011
5.0mi, 44:33, 11 JUN 11, Fort Leavenworth, Kansas
iThink:
Gin Blossoms, "Follow You Down"
"Jester" from the PC video game Terminal Velocity
WX at 0900: 66.0 (18.9) DP 57.9 (14.4) BP 30.04 (1017) NNE 13 RH 75
Odometer 11A: 123.5mi
Z4 uphill, Z3 downhill.
Average/max heart rate = no reading. Forgot to charge my Garmin ForeRunner 305 yesterday.
For a day I didn't think I was going to run faster than I did, I ran faster because there was a race on and I was "pulled" along by running in proximity to other runners.
Once I was away from those runners, I ran at a more deliberate pace, which was my intent.
Late start, but I was tired last night, and slept in.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
5.00 44:33 44:33 08:55 08:55 5.00
Gin Blossoms, "Follow You Down"
"Jester" from the PC video game Terminal Velocity
WX at 0900: 66.0 (18.9) DP 57.9 (14.4) BP 30.04 (1017) NNE 13 RH 75
Odometer 11A: 123.5mi
Z4 uphill, Z3 downhill.
Average/max heart rate = no reading. Forgot to charge my Garmin ForeRunner 305 yesterday.
For a day I didn't think I was going to run faster than I did, I ran faster because there was a race on and I was "pulled" along by running in proximity to other runners.
Once I was away from those runners, I ran at a more deliberate pace, which was my intent.
Late start, but I was tired last night, and slept in.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
5.00 44:33 44:33 08:55 08:55 5.00
Friday, June 10, 2011
4.91mi, 44:24, 10 JUN 11, Fort Leavenworth, Kansas
iThink:
Material Issue, cover of The Hollies, "Bus Stop"
Tommy Keene, cover of The Hollies, "Carrie Anne"
"Rendezvous with Destiny"
"The All-American Soldier"
WX at 0700: 68.0 (20.0) DP 64.0 (17.8) BP 29.9 (1012) Calm RH 87
Odometer 11A: 118.5mi
Z3 high/Z4.
Average/max heart rate = 153/173
I slept in yesterday, and it felt pretty good. Today's run felt okay at first but felt much better by around the 4-mile mark.
As usual, I felt SIGNIFICANTLY better at about the 4-mile mark. Between that, and the generally flatter terrain (miles 3 and 4 were mostly uphill) I suspect that had something to do with it also.
I had forgotten about Material Issue, which was one of my favorite power-pop guilty pleasures during my college years. I was sorry to hear that lead singer Jim Ellison had committed suicide in 1996. The market for power-pop, alas, has decreased a lot since the early 90s.
I was pondering the politics of what combat service identification badge to wear today, briefly, which sparked the two divisional songs at the end.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:55 08:55 08:55 08:55 1.00
1.00 17:47 08:52 08:52 08:54 2.00
1.00 27:04 09:17 09:17 09:01 3.00
1.00 36:20 09:16 09:16 09:05 4.00
0.91 44:24 08:04 08:52 09:03 4.91
Material Issue, cover of The Hollies, "Bus Stop"
Tommy Keene, cover of The Hollies, "Carrie Anne"
"Rendezvous with Destiny"
"The All-American Soldier"
WX at 0700: 68.0 (20.0) DP 64.0 (17.8) BP 29.9 (1012) Calm RH 87
Odometer 11A: 118.5mi
Z3 high/Z4.
Average/max heart rate = 153/173
I slept in yesterday, and it felt pretty good. Today's run felt okay at first but felt much better by around the 4-mile mark.
As usual, I felt SIGNIFICANTLY better at about the 4-mile mark. Between that, and the generally flatter terrain (miles 3 and 4 were mostly uphill) I suspect that had something to do with it also.
I had forgotten about Material Issue, which was one of my favorite power-pop guilty pleasures during my college years. I was sorry to hear that lead singer Jim Ellison had committed suicide in 1996. The market for power-pop, alas, has decreased a lot since the early 90s.
I was pondering the politics of what combat service identification badge to wear today, briefly, which sparked the two divisional songs at the end.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:55 08:55 08:55 08:55 1.00
1.00 17:47 08:52 08:52 08:54 2.00
1.00 27:04 09:17 09:17 09:01 3.00
1.00 36:20 09:16 09:16 09:05 4.00
0.91 44:24 08:04 08:52 09:03 4.91
Wednesday, June 08, 2011
3.75mi, 36:07, 8 JUN 11, Fort Leavenworth, Kansas
iThink: R.E.M., "Driver 8"
WX at 0600: 78.1 (25.6) DP 64.0 (17.8) BP 29.79 (1008) S 17 RH 62
Odometer 11A: 113.6mi
Z2.
Average/max heart rate = 147/165
Today was a deliberately light run after the last three days. My legs were real beat, so I knew I wasn't getting much out of this other than maybe some junk miles and lard burn.
Meh.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:41 09:41 09:41 09:41 1.00
1.00 19:04 09:23 09:23 09:32 2.00
1.00 29:08 10:04 10:04 09:43 3.00
0.75 36:07 06:59 09:19 09:38 3.75
WX at 0600: 78.1 (25.6) DP 64.0 (17.8) BP 29.79 (1008) S 17 RH 62
Odometer 11A: 113.6mi
Z2.
Average/max heart rate = 147/165
Today was a deliberately light run after the last three days. My legs were real beat, so I knew I wasn't getting much out of this other than maybe some junk miles and lard burn.
Meh.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:41 09:41 09:41 09:41 1.00
1.00 19:04 09:23 09:23 09:32 2.00
1.00 29:08 10:04 10:04 09:43 3.00
0.75 36:07 06:59 09:19 09:38 3.75
Tuesday, June 07, 2011
You have the right to be a jackass...
I guess asshats don't like that whole common courtesy thing. AMF.
2.4mi + 4,000m on Concept2 Model D, 17:35, 7 JUN 11, Fort Leavenworth, Kansas
iThink:
Death Cab for Cutie, "A Movie Script Ending"
Linkin Park, "A Place For My Head"
Death Cab for Cutie, "Doors Unlocked and Open"
WX at 0600: 73.0 (22.8) DP 66.0 (18.9) BP 29.85 (1010) S 12 RH 78
Odometer 11A: 109.8mi
Z3.
Average/max heart rate = no reading
After a nice chat with an orthopedic specialist I decided to do something other than just running. So, it was the first time on the Concept in a long, long while.
When the stereo at the gym in which the Concept sits is playing Linkin Park, it's going to stick. Oh well. Could be worse.
The run back after 4km of erg really sucked monkey balls. It always does. At least my knees don't hurt. Yet.
Today was quite pleasant this morning, surprising for a day that's supposed to be craptacularly hot. Summer's here, and she is pissed.
Today: Sunny, with a high near 96. Heat index values as high as 100. Breezy, with a south wind 9 to 12 mph increasing to between 18 and 21 mph. Winds could gust as high as 30 mph.
This is the weather I associate with 20-foot tall sheets of flame going through the plains when grass catches on fire. I saw it at Fort Riley years ago. Nothing like seeing armored vehicles hauling ass to escape a giant sheet of grass fire.
The road to recovery (whatever it is) continues.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 11:04 11:04 09:09 09:09 1.21
1.21 22:01 10:57 09:03 09:06 2.42
Distance: 4000
Time: 00:17:35
Avg/500m: 02:12
Drag Factor: 112
Per Mile: 00:07:04
Death Cab for Cutie, "A Movie Script Ending"
Linkin Park, "A Place For My Head"
Death Cab for Cutie, "Doors Unlocked and Open"
WX at 0600: 73.0 (22.8) DP 66.0 (18.9) BP 29.85 (1010) S 12 RH 78
Odometer 11A: 109.8mi
Z3.
Average/max heart rate = no reading
After a nice chat with an orthopedic specialist I decided to do something other than just running. So, it was the first time on the Concept in a long, long while.
When the stereo at the gym in which the Concept sits is playing Linkin Park, it's going to stick. Oh well. Could be worse.
The run back after 4km of erg really sucked monkey balls. It always does. At least my knees don't hurt. Yet.
Today was quite pleasant this morning, surprising for a day that's supposed to be craptacularly hot. Summer's here, and she is pissed.
Today: Sunny, with a high near 96. Heat index values as high as 100. Breezy, with a south wind 9 to 12 mph increasing to between 18 and 21 mph. Winds could gust as high as 30 mph.
This is the weather I associate with 20-foot tall sheets of flame going through the plains when grass catches on fire. I saw it at Fort Riley years ago. Nothing like seeing armored vehicles hauling ass to escape a giant sheet of grass fire.
The road to recovery (whatever it is) continues.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 11:04 11:04 09:09 09:09 1.21
1.21 22:01 10:57 09:03 09:06 2.42
Distance: 4000
Time: 00:17:35
Avg/500m: 02:12
Drag Factor: 112
Per Mile: 00:07:04
Monday, June 06, 2011
6.9mi, 64:19, 6 JUN 11, Fort Leavenworth, Kansas
iThink:
The Cure, "Disintegration"
Above and Beyond feat. Oceanlab, "On A Good Day"
WX at 0600: 73.9 (23.3) DP 66.0 (18.9) BP 29.94 (1013) SSW 13 RH 76
Odometer 11A: 106.2mi
Z3.
Average/max heart rate = 152/172
Today was likely a day of lard burning, but my legs remain dead even after two days of rest. My lack of speed remains problematic, but I think that's also a function of the extra weight I've been carrying around for the last year.
It is still frustrating to run on dead legs. Uphills are the worst part. There is nothing fun about that.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:14 09:14 09:14 09:14 1.00
1.00 18:35 09:21 09:21 09:17 2.00
1.00 27:50 09:15 09:15 09:17 3.00
1.00 37:23 09:33 09:33 09:21 4.00
1.00 47:04 09:41 09:41 09:25 5.00
1.00 56:12 09:08 09:08 09:22 6.00
0.90 04:19 08:07 09:01 09:19 6.90
The Cure, "Disintegration"
Above and Beyond feat. Oceanlab, "On A Good Day"
WX at 0600: 73.9 (23.3) DP 66.0 (18.9) BP 29.94 (1013) SSW 13 RH 76
Odometer 11A: 106.2mi
Z3.
Average/max heart rate = 152/172
Today was likely a day of lard burning, but my legs remain dead even after two days of rest. My lack of speed remains problematic, but I think that's also a function of the extra weight I've been carrying around for the last year.
It is still frustrating to run on dead legs. Uphills are the worst part. There is nothing fun about that.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:14 09:14 09:14 09:14 1.00
1.00 18:35 09:21 09:21 09:17 2.00
1.00 27:50 09:15 09:15 09:17 3.00
1.00 37:23 09:33 09:33 09:21 4.00
1.00 47:04 09:41 09:41 09:25 5.00
1.00 56:12 09:08 09:08 09:22 6.00
0.90 04:19 08:07 09:01 09:19 6.90
Friday, June 03, 2011
6.62mi, 63:52, 3 JUN 11, Fort Leavenworth, Kansas
iThink:
Dos Gringos, "Death Cab for Cutie, "Doors Unlocked and Open"
WX at 0700: 77.0 (25.0) DP 68.0 (20.0) BP 29.91 (1012) S 15 RH 73
Odometer 11A: 99.3mi
Z3.
Average/max heart rate = 155/184
My legs were absolutely destroyed today. They started out tired and it sort of went downhill from there. I wanted to do two things, however:
1. Get a run along the airfield berfore it floods (the Missouri River is slated to exceed flood stage Real Soon Now)
2. See if I could get glycogen regenesis going (which I believe happened).
There was a noticeable improvement in how I felt starting at around the 55-minute mark and it wasn't just because I was running on level ground. That improvement stayed in place even on the gentle uphill going back.
I walked some. I didn't want to redline myself (although with a max HR of 184, I did at some point today).
I deliberately didn't pay attention to how crappy my splits were today. That wasn't the point.
I'm taking tomorrow off. Sad thing is that even after all this work, I still ran only about 20 miles this week. Sad, sad, sad.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:23 09:23 09:23 09:23 1.00
1.00 18:31 09:08 09:08 09:15 2.00
1.00 28:15 09:44 09:44 09:25 3.00
1.00 38:02 09:47 09:47 09:30 4.00
1.00 47:43 09:41 09:41 09:33 5.00
1.00 58:08 10:25 10:25 09:41 6.00
0.62 03:52 05:44 09:15 09:39 6.62
Dos Gringos, "Death Cab for Cutie, "Doors Unlocked and Open"
WX at 0700: 77.0 (25.0) DP 68.0 (20.0) BP 29.91 (1012) S 15 RH 73
Odometer 11A: 99.3mi
Z3.
Average/max heart rate = 155/184
My legs were absolutely destroyed today. They started out tired and it sort of went downhill from there. I wanted to do two things, however:
1. Get a run along the airfield berfore it floods (the Missouri River is slated to exceed flood stage Real Soon Now)
2. See if I could get glycogen regenesis going (which I believe happened).
There was a noticeable improvement in how I felt starting at around the 55-minute mark and it wasn't just because I was running on level ground. That improvement stayed in place even on the gentle uphill going back.
I walked some. I didn't want to redline myself (although with a max HR of 184, I did at some point today).
I deliberately didn't pay attention to how crappy my splits were today. That wasn't the point.
I'm taking tomorrow off. Sad thing is that even after all this work, I still ran only about 20 miles this week. Sad, sad, sad.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:23 09:23 09:23 09:23 1.00
1.00 18:31 09:08 09:08 09:15 2.00
1.00 28:15 09:44 09:44 09:25 3.00
1.00 38:02 09:47 09:47 09:30 4.00
1.00 47:43 09:41 09:41 09:33 5.00
1.00 58:08 10:25 10:25 09:41 6.00
0.62 03:52 05:44 09:15 09:39 6.62
Thursday, June 02, 2011
3.09mi, 29:19, 2 JUN 11, Fort Leavenworth, Kansas
iThink:
30 Seconds to Mars, "Closer to the Edge"
Unsensored, opening credit music to "Life With Derek" (Yes. No! Yes.)
WX at 0700: 66.9 (19.4) DP 66.9 (19.4) BP 30.06 (1017) SW 5 RH 100
Odometer 11A: 92.7mi
Z2.
Average/max heart rate = 148/170
I felt like crap but needed to get in a run after eating my ass off yesterday.
I have no idea why I had either of the two songs stuck in my head. As an aside, and I never realized this the day after quoting My So-Called Life (a show I religiously watched some 16 years ago) but the lead singer of the band whose song gets beaten to death every weekend in NCAA lacrosse season is Jared Leto.
Yes. The guy with the giant pink mohawk is Jordan fucking Catalano. I was dumbfounded when I read it.
I gotta admit, Claire Danes is pretty hot. No giant epiphany here.
Today was a recovery run of wogging, nothing more. I wasn't up for anything but that. It'll be hot the next few days. Yay.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:22 09:22 09:22 09:22 1.00
1.00 19:06 09:44 09:44 09:33 2.00
1.00 28:26 09:20 09:20 09:29 3.00
0.09 29:19 00:53 09:49 09:29 3.09
30 Seconds to Mars, "Closer to the Edge"
Unsensored, opening credit music to "Life With Derek" (Yes. No! Yes.)
WX at 0700: 66.9 (19.4) DP 66.9 (19.4) BP 30.06 (1017) SW 5 RH 100
Odometer 11A: 92.7mi
Z2.
Average/max heart rate = 148/170
I felt like crap but needed to get in a run after eating my ass off yesterday.
I have no idea why I had either of the two songs stuck in my head. As an aside, and I never realized this the day after quoting My So-Called Life (a show I religiously watched some 16 years ago) but the lead singer of the band whose song gets beaten to death every weekend in NCAA lacrosse season is Jared Leto.
Yes. The guy with the giant pink mohawk is Jordan fucking Catalano. I was dumbfounded when I read it.
I gotta admit, Claire Danes is pretty hot. No giant epiphany here.
Today was a recovery run of wogging, nothing more. I wasn't up for anything but that. It'll be hot the next few days. Yay.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:22 09:22 09:22 09:22 1.00
1.00 19:06 09:44 09:44 09:33 2.00
1.00 28:26 09:20 09:20 09:29 3.00
0.09 29:19 00:53 09:49 09:29 3.09
Wednesday, June 01, 2011
5.83mi, 51:00, 1 JUN 11, Fort Leavenworth, Kansas
iThink: The Legion of Doom, "Dangerous Business Since 1979"
WX at 0700: 63.0 (17.2) DP 50.0 (10.0) BP 30.26 (1024) ESE 5 RH 62
Odometer 11A: 89.6mi
Z4.
Average/max heart rate = 157/178
Not sure why I felt better, although I didn't do anything but eat yesterday. I need to get out of the day on/day off routine.
I'm also not sure why I had a screamo song stuck in the back of my head, but I have to be in a certain mood to have that song in the foreground.
"Hatred can become like food. It gives you this energy. You can, like, live off it."
A slightly more pithy take on it is Johnny Lydon singing 'Anger is an energy." Yes, that Johnny Rotten. From Public Image Limited.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:54 08:54 08:54 08:54 1.00
1.00 17:29 08:35 08:35 08:45 2.00
1.00 26:36 09:07 09:07 08:52 3.00
1.00 35:31 08:55 08:55 08:53 4.00
1.00 44:05 08:34 08:34 08:49 5.00
0.83 51:00 06:55 08:20 08:45 5.83
WX at 0700: 63.0 (17.2) DP 50.0 (10.0) BP 30.26 (1024) ESE 5 RH 62
Odometer 11A: 89.6mi
Z4.
Average/max heart rate = 157/178
Not sure why I felt better, although I didn't do anything but eat yesterday. I need to get out of the day on/day off routine.
I'm also not sure why I had a screamo song stuck in the back of my head, but I have to be in a certain mood to have that song in the foreground.
"Hatred can become like food. It gives you this energy. You can, like, live off it."
Angela Chase from My So-Called Life
A slightly more pithy take on it is Johnny Lydon singing 'Anger is an energy." Yes, that Johnny Rotten. From Public Image Limited.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:54 08:54 08:54 08:54 1.00
1.00 17:29 08:35 08:35 08:45 2.00
1.00 26:36 09:07 09:07 08:52 3.00
1.00 35:31 08:55 08:55 08:53 4.00
1.00 44:05 08:34 08:34 08:49 5.00
0.83 51:00 06:55 08:20 08:45 5.83
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