4.0mi, 37:15, 5 MAR 12, Maxwell AFB, Alabama

iThink: The Smiths, "There Is A Light That Never Goes Out"

WX at 06:53 SW 7 10.00 Fair CLR 50 34 54% 47 30.26 1024.7

Odometer 11C: 206.8mi

Z3. Average/max heart rate = 152/177

My legs were pretty beat, so maybe that's an indicator that I should lay off running a bit. I guess I'll see in the next day or two.

I wasn't going particularly hard today, but I could also feel that going much below 9:00/mi for any substantial length of time was going to be at redline intensity and I should never be going that hard for going that slow.

Negative splits past mile 2 aside, it's still an indicator.

I could also chalk some of it up to some of the residual suck from erging on the Concept2. That, or I'm just out of shape, which is also possible.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:57 08:57 08:57 08:57 1.00
1.00 18:43 09:46 09:46 09:21 2.00
1.00 28:10 09:27 09:27 09:23 3.00
1.00 37:15 09:05 09:05 09:19 4.00

5.75mi, 52:31, 4 MAR 12, Maxwell AFB, Alabama

iThink: Liz Story, "Escape of the Circus Ponies"

WX at 08:53 W 9 10.00 Fair CLR 50 27 41% 46 30.13 1020.1

Odometer 11C: 202.8mi

Z4. Average/max heart rate = 159/176

Today went hard, most likely because of yesterday's erg session. It was almost inevitable as beat as I felt yesterday after I was done.

The weather was so awesome as to be criminal if I didn't try to get something in today. It was Sunday morning in Alabama, so there was not much scenery, although there was a lot of high water on the banks of the Alabama river where the rains and severe weather from the north of the state had come down.

It's also worth noting that this is one of the few periods I can think of where I have not taken a rest day, but the opportunities for training unmolested by any other obligations is one I can't pass up and I will almost certainly get my Day of Nothing But Eat next Saturday when I fly back to Kansas.

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 27:34 09:13 09:13 09:11 3.00
1.00 36:51 09:17 09:17 09:13 4.00
1.00 45:59 09:08 09:08 09:12 5.00
0.75 52:31 06:32 08:43 09:08 5.75

8,000m on Concept2 Model E, 35:53.3, 3 MAR 12, Maxwell AFB, Alabama

iThink: Ultravox, "Vienna"

WX at 18:53 N 6 10.00 Overcast OVC085 53 35 51% 51 29.87 1011.4
Odometer 11C: 197.0mi equivalency.

Z4. Average/max heart rate = about 155, max 161

It feels a lot harder going 80% on the Concept2 than it does running. Not sure why, although I bet it has something to do with working everything rather than just running.

I entered the aerobics room (where the Concept2 is located) and there was a stationary bicycle spinning class in progress. Fortunately, the instructor was really nice about letting me erg in the back of the room while she and her students were at her class.

Not 10,000, but enough for today. I was also thinking about the flat-out most unsettling nightmare I'd had in a while, which was of being with my younger daughter at night in a bombed out hospital after a nuclear attack, not knowing where my wife or other daughter was, and trying to avoid getting rounded up by some group because we would be detained and probably die. Not sure where that came from, but it sure bothered me in a big, big way when I woke up this morning. Still does this evening.

iThink did not take in until after the spin class was done. I attribute it to watching a little bit of Ashes to Ashes this afternoon while I was processing through the 2GB worth of digital photos (over 2,000) I took at the AFHRA archives this past week, PDFing them, and OCRing them. The Core2Duo P8700 in my laptop was running hard all day after I started those batch jobs in Acrobat Professional.

Splits
Distance: 8000
Time: 00:35:53
Avg/500m: 02:15
Drag Factor: 107
Per Mile: 00:07:13

Lifting + 5,000m on Concept2 Model E, 22:37.7, 2 MAR 12, Maxwell AFB, Alabama

iThink: none

WX at 18:53 S 7 10.00 Thunderstorm Light Rain SCT025 71 66 84% 72 29.77 1007.7 0.18

Odometer 11C: 195.0mi equivalency

Z3. Average/max heart rate = about 152/160

I was on the Concept2 and someone had turned on the yoga video in the gym (this is, after all, an Air Force base) and as I was cranking away on the erg, I noticed that someone had riffed Brad Fiedel's theme from The Terminator into the background of the yoga video. I had to resist my head trying to explode in a pink mist after seeing that.

The C2 seems slow, but I was concentrating on heart rate, not speed.

Splits
Distance: 5000
Time: 00:22:38
Avg/500m: 02:16
Drag Factor: 110
Per Mile: 00:07:17

4.3mi, 45:09, 1 MAR 12, Maxwell AFB, Alabama

iThink:
British Sea Power, "A Forest"
Maritime, "Pearl"
Iron Maiden, "Aces High"

WX at 17:53 S 3 10.00 A Few Clouds FEW055 71 65 81% 73 29.90 1012.3

Odometer 11C: 193.9mi

Z2. Average/max heart rate = 143/157

How the hell can it be 71F at 6:00pm on 1 March? How the hell does it hit 75F today and 79F yesterday?

I don't know, but it looks like Kansas isn't much different.

Day of light wogging. Nothing hard after yesterday, especially with the throbbing pain in the knees characteristic of reverse patellar pain syndrome. Yay. I made it a point to stay around 145bpm, which I think mostly successful based on what the computer says. The 157 mhr today was because of the uphill. It didn't last much more than a minute.

Running is still less painful than getting on the Concept2, although I might get in a 10,000m session this weekend just on principle.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:44 10:44 10:44 10:44 1.00
1.00 20:56 10:12 10:12 10:28 2.00
1.00 31:30 10:34 10:34 10:30 3.00
1.00 42:02 10:32 10:32 10:30 4.00
0.30 45:09 03:07 10:23 10:30 4.30

6.59mi, 59:52, 29 FEB 12, Maxwell AFB, Alabama

iThink:
Velocity Girl, "Labrador"
Dum Dum Girls, "There Is A Light That Never Goes Out"
The Smiths, "The Draize Train"

WX at 18:29 S 8 10.00 Partly Cloudy SLP155 69 66 89% 69 29.99 1025.7

Odometer 11C: 190.6mi

Z3 high/Z4. Average/max heart rate = 159/189

I slept in this morning, knowing I was going for a run longer than 5 tonight. True to form. I felt so-so until mile 3.5 or so, at which point I started concentrating much harder on form and foot strike, looking for max efficiency. I felt pretty good the last 3 miles, so I guess it worked out. Steady negative splits all the way into the end. Arright!

I'll probably pay for this run tomorrow, but I needed to get it in today.

The research battles of the dissertation war continue.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:59 08:59 08:59 08:59 1.00
1.00 18:16 09:17 09:17 09:08 2.00
1.00 27:37 09:21 09:21 09:12 3.00
1.00 36:48 09:11 09:11 09:12 4.00
1.00 45:53 09:05 09:05 09:11 5.00
1.00 54:46 08:53 08:53 09:08 6.00
0.59 59:52 05:06 08:39 09:05 6.59

4.8mi, 43:56, 28 FEB 12, Maxwell AFB, Alabama

iThink: ATB, "Ecstasy"

WX at 17:53 N 3 10.00 Overcast BKN021 OVC030 65 61 68 62 87% 67 30.22 1023.1

Odometer 11C: 184.0mi

Z3 start, Z4 finish. Average/max heart rate = 153/169

I was feeling the lactic acid from the last two days of lifting, in a really unpleasant way.

This run helped a lot in working some of it off - which I guess is preferable to grunting in discomfort every time I got up or sat down, which was the case today.

As much as I didn't really feel like running, I sure felt a hell of a lot better when I got done. It's never really a bad sign to run mostly negative splits. The one that wasn't was because of a substantial uphill that felt curiously therapeutic when I got done with it.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:08 09:08 09:08 09:08 1.00
1.00 18:16 09:08 09:08 09:08 2.00
1.00 27:19 09:03 09:03 09:06 3.00
1.00 36:52 09:33 09:33 09:13 4.00
0.80 43:56 07:04 08:50 09:09 4.80

Lifting + 2,000m on Concept2 Model E, 8:57.3, 28 FEB 12, Maxwell AFB, Alabama

iThink: None

WX at 05:53 E 7 10.00 Overcast SCT028 BKN050 OVC080 59 55 61 57 87% 58 30.30 1025.9

Odometer 11C: 179.2mi equivalency.

Z3. Average/max heart rate = ~145/~155

I was pleasantly surprised to find that my Garmin heart rate monitor strap works with a Concept2 Model E with a PM4 computer. I guess I have more reason to use a Model E now. Nothing hard, as I don't want to skew my run too badly this afternoon should I do one.

Lifting was easier, situps were harder. So it goes.

Splits
Distance: 2000
Time: 00:08:57
Avg/500m: 02:14
Drag Factor: 106
Per Mile: 00:07:12

3.0mi, 28:53, 27 FEB 12, Maxwell AFB, Alabama

iThink: Ralph Vaughan Williams, Fantasia on a Theme by Thomas Tallis (no shit.)

WX at 16:53 E 6 10.00 Overcast OVC090 68 53 59% 69 30.32 1026.4

Odometer 11C: 178.2mi

Z3 low. Average/max heart rate = 144/157

Light wogging as a recovery run, both after yesterday's run and after this morning's lifting session.

I was not quite myself after that lifting session, an indicator that I have let some things go. Time to get back on the stick.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 19:10 09:45 09:45 09:35 2.00
1.00 28:53 09:43 09:43 09:38 3.00

lifting + 2,000m on Concept2 Model E, 10:07, 26 FEB 12, Maxwell AFB, Alabama

iThink: none.

WX at 06:53 NE 5 10.00 Overcast OVC007 52 49 89% 51 30.36 1028.1

Odometer 11C: 175.2mi equivalence

Z3. Average/max heart rate = no reading

First time lifting in months. Felt like it too.
Situps went few and ugly (50, then a very unpleasant 25)
After all that, I decided to find a Concept2 (of which I could only find one) and got in an easy 2,000m.

Splits
Distance: 2000
Time: 00:10:07
Avg/500m: 02:32
Drag Factor: 117
Per Mile: 00:08:08

6.8mi, 59:37, 26 FEB 12, Maxwell AFB, Alabama

iThink: ATB, "Ecstasy"

WX at 18:53 SE 7 10.00 Overcast OVC050 55 35 47% 53 30.32 1026.7

Odometer 11C: 174.2

Z4. Average/max heart rate = no reading.

Two weeks planned for dissertation research. Fortunately, I was able to score a place in the guest quarters, which is less than a half mile from the Air University Library, where I expect to be doing some substantial work.

The map in the room says the run route is 10km. 10km my ass. Not that I have a problem running 6.8mi, but I knew I was going to treat this one as a hard run since it was a distance in an unfamiliar location.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:33 08:33 08:33 08:33 1.00
1.00 17:23 08:50 08:50 08:41 2.00
1.00 26:17 08:54 08:54 08:46 3.00
1.00 35:11 08:54 08:54 08:48 4.00
1.00 43:57 08:46 08:46 08:47 5.00
1.00 52:50 08:53 08:53 08:48 6.00
0.80 59:37 06:47 08:29 08:46 6.80

4.98mi, 44:29, 25 FEB 12, Fort Leavenworth, Kansas

iThink:
Journey, "Girl Can't Help It"
Ludwig van Beethoven, Symphony No. 3 "Eroica," Scherzo-Vivace

WX at 08:53 NE 3 10.00 Fair CLR 27 15 61% 24 30.35 1028.5

Odometer 11C: 167.5mi

Z4. Average/max heart rate = 157/175

Ran this mostly past anaerobic threshold as I didn't get anything in yesterday and I probably won't tomorrow.

I was ripping my Space: Above and Beyond disks a few days ago and that might explain the T.C. McQueen Workout Video Soundtrack.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:53 08:53 08:53 08:53 1.00
1.00 17:40 08:47 08:47 08:50 2.00
1.00 26:50 09:10 09:10 08:57 3.00
1.00 35:47 08:57 08:57 08:57 4.00
0.98 44:29 08:42 08:53 08:56 4.98

6.66mi, 60:23, 23 FEB 12, Fort Leavenworth, Kansas

iThink: Gunther and the Sun Shine Girls, "Touch Me"

WX at 07:53 S 9 10.00 Mostly Cloudy FEW070 BKN250 49 39 69% 45 29.23 989.7

Odometer 11B: 286.1mi

Z3-Z4. Average/max heart rate = 159/172

I deliberately went what I felt was just under anaerobic threshold pace, and felt okay until the usual mile 3 transition point, after which I felt pretty good.

Nothing ambitious, but I don't think I'll get a run in tomorrow, so I needed a long one today that didn't crush me flat. The fact that I hit the magic 666 point was only icing on the cake.

Looking at splits, I was gratified to run generally negative splits.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:06 09:06 09:06 09:06 1.00
1.00 18:18 09:12 09:12 09:09 2.00
1.00 27:36 09:18 09:18 09:12 3.00
1.00 36:24 08:48 08:48 09:06 4.00
1.00 45:32 09:08 09:08 09:06 5.00
1.00 54:28 08:56 08:56 09:05 6.00
0.66 60:23 05:55 08:58 09:04 6.66

4.99mi, 44:26, 22 FEB 12, Fort Leavenworth, Kansas

iThink:
MxPx, "I Will Follow"
The Smiths, "There Is A Light That Never Goes Out"

WX at 06:53 SW 10 10.00 Overcast OVC200 39 27 62% 32 29.59 1002.3

Odometer 11C: 162.5mi

Z4. Average/max heart rate = 157/171

This is Ash Wednesday. An excerpt from the T.S. Eliot poem of the same name:

Under a juniper-tree the bones sang, scattered and shining
We are glad to be scattered, we did little good to each other,
Under a tree in the cool of day, with the blessing of sand,
Forgetting themselves and each other, united
In the quiet of the desert. This is the land which ye
Shall divide by lot. And neither division nor unity
Matters. This is the land. We have our inheritance.

I was pretty beat, but I chumped sleep last night. First 3.5 miles went rough. Last mile was pretty good, so a much longer warmup than usual. I felt fine by the end, too bad it took 3.5 miles to get there.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:57 08:57 08:57 08:57 1.00
1.00 17:30 08:33 08:33 08:45 2.00
1.00 26:38 09:08 09:08 08:53 3.00
1.00 35:49 09:11 09:11 08:57 4.00
0.99 44:26 08:37 08:42 08:54 4.99

4.6mi, 41:56, 20 FEB 12, Fort Leavenworth, Kansas

iThink: Limp Bizkit and DMX, "Rollin'" (Urban Assault mix)

WX at 08:53 SE 18 G 26 10.00 Mostly Cloudy FEW100 BKN250 42 30 62% 34 29.94 1014.1

Odometer 11C: 157.5mi

Z3 high-Z4. Average/max heart rate = 157/172

As before, regardless of how hard I think I'm working, the HRM says I'm working harder than I feel.

At least I got something in today.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:05 09:05 09:05 09:05 1.00
1.00 18:12 09:07 09:07 09:06 2.00
1.00 27:28 09:16 09:16 09:09 3.00
1.00 36:37 09:09 09:09 09:09 4.00
0.60 41:56 05:19 08:52 09:07 4.60

4.22mi, 41:32, 19 FEB 12, Fort Leavenworth, Kansas

iThink: ATB, "Ecstasy"

WX at 08:53 SE 8 10.00 Fair CLR 34 25 70% 27 30.13 1020.9

Odometer 11B: 279.5mi

Z3 according to HRM, Z2 according to relative effort. Average/max heart rate = 146/162

My legs were tired - I knew that. I needed to run - I knew that.

I am still trying to reconcile why my heart is working a lot harder than I feel - because at the paces I was running on level ground today, I was barely breathing hard.

The ATB was a result of trying to offset the theme song to You Can't Do That On Television, one of the most enduring TV memories of my childhood, back when children's TV didn't suck monkey balls. Not surprisingly, it wasn't an American show.

When you have episodes titled "Medicine," "Parties," "Marketing," or "Romance," it will take shit on that I will never see on, say, the Disney Channel. The show was funny, and well written. Looking at the comments, I guess I wasn't the only one who crushed on Moose from that show. I realized, only after the fact, that my first girlfriend bore more than a passing resemblance to Christine McGlade.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:58 09:58 09:58 09:58 1.00
1.00 19:23 09:25 09:25 09:41 2.00
1.00 29:33 10:10 10:10 09:51 3.00
1.00 39:23 09:50 09:50 09:51 4.00
0.22 41:32 02:09 09:46 09:51 4.22

6.03mi, 51:34, 18 FEB 12, Fort Leavenworth, Kansas

iThink:
The Sisters of Mercy, "Temple of Love '92"
Bear McCreary, "The Differently Sentient"

WX at 09:53 NE 12 10.00 Partly Cloudy SCT250 34 20 56% 25 30.23 1024.2

Odometer 11C: 152.9mi

Z4. Average/max heart rate = 160/177

The weather was very good - almost good enough where I would've turned back and jettisoned a layer of snivel gear.

Taking yesterday off helped, but I think sleeping 8 hours each the last two days helped a lot more.

Almost all positive splits, but the start was much, much faster than it should've been for a run of this length. Encouraging, yes, disciplined, no.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:06 08:06 08:06 08:06 1.00
1.00 16:25 08:19 08:19 08:13 2.00
1.00 24:57 08:32 08:32 08:19 3.00
1.00 33:44 08:47 08:47 08:26 4.00
1.00 42:21 08:37 08:37 08:28 5.00
1.03 51:34 09:13 08:57 08:33 6.03

4.6mi, 44:54, 16 FEB 12, Fort Leavenworth, Kansas

iThink: Tommy Keene, "Running For Your Life"

WX at 06:53 NW 6 6.00 Fog/Mist CLR 30 28 92% 24 30.23 1024.4

Odometer 11B: 275.3mi

Z2-Z3 low. Average/max heart rate = 147/159

I wasn't sure what effort I would put in, but after running the first few feet, I decided to go for an easy recovery run. Not quite wogging, but not really running in the traditional sense.

Tomorrow, after all the goddamn black ice is gone (and the thin veneer of death that condensed on this morning), maybe I'll go further than 4.6.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:56 09:56 09:56 09:56 1.00
1.00 19:33 09:37 09:37 09:46 2.00
1.00 29:16 09:43 09:43 09:45 3.00
1.00 38:59 09:43 09:43 09:45 4.00
0.60 44:54 05:55 09:52 09:46 4.60

4.6mi, 42:20, 15 FEB 12, Fort Leavenworth, Kansas

iThink: Sisters of Mercy, "Temple of Love '92"

WX at 06:53 SE 8 9.00 Mostly Cloudy SCT036 BKN110 35 33 93% 28 29.87 1012.2

Odometer 11C: 146.9mi

Z3 high. Average/max heart rate = 155/174

Dead legs are back for real. That workout on Monday was probably the precipitating factor. Either that or the double shot of Jeremiah Weed that represented my sole celebration for a holiday I normally loathe. That was surprisingly little in the way of catharsis.

At least most of the black ice is gone since it went up to 44F yesterday.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:08 09:08 09:08 09:08 1.00
1.00 18:32 09:24 09:24 09:16 2.00
1.00 27:55 09:23 09:23 09:18 3.00
1.00 36:56 09:01 09:01 09:14 4.00
0.60 42:20 05:24 09:00 09:12 4.60

No, you don't get a damn trophy...

...when you screw the pooch in my chosen profession. It's a shame that you can't have a motto that implies that you get it right the first time or else. god help us if I ever land in a unit that enforces orthodoxy in such a Soviet manner.

If you fuck the dog, people will die. Sounds pretty goddamn straightforward to me.

Read it at the Blog of the U.S. Naval Institute. I wish, I really wish, that the Army had a similar forum-- and I remember the USNI publishing stuff that was even more provocative in years past. If we don't have the intellectual honesty to man up, we deserve what we get.

3.03, 30:04, 14 FEB 12, Fort Leavenworth, Kansas

iThink: Rufus Wainwright, "Hallelujah"

WX at 06:53 SW 5 0.13 Freezing Fog VV002 27 27 100% 21 29.87 1012.3

Odometer 11C: 140.3mi

Z3. Average/max heart rate = 149/170

Predictably after yesterday's workout, my legs were beat. Add to that the patches of black ice all over the roads this morning and I knew I was going to run off relative effort only and not time.

I never thought I would run to "Hallelujah" as an iThink, but I guess it's preferable to Ministry's "Flashback." This day will end like most others.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:34 09:34 09:34 09:34 1.00
1.00 19:36 10:02 10:02 09:48 2.00
1.03 30:04 10:28 10:10 09:55 3.03

Valentine's Day

Is the bane of my existence.

5.9mi, 20:05 + ~35:00, 13 FEB 12, Fort Leavenworth, Kansas

iThink:
Velocity Girl, "Labrador"
Journey, "Escape"

WX at 08:53 S 13 0.50 Light Snow Fog/Mist FEW007 BKN013 OVC020 29 28 96% 19 29.93 1014.1

Odometer 11B: 270.7mi equivalence

Z4. Average/max heart rate = no reading

Snow, snow, snow. That had to offset weekend of doing nothing but eating.

So I went to the gym and beat myself up on the dreadmill after realizing that 10 minutes on the elliptical wasn't going to work.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.07 09:52 09:52 09:13 09:13 1.07

10 minutes of elliptimile
3.46 30:08 30:08 08:43 08:43 3.46

1.05 20:05 10:13 09:44 09:28 2.12

4.06mi, 38:10, 10 FEB 12, Fort Leavenworth, Kansas

iThink: The XX, "Intro"

WX at 1000: NW 17 G 26 10.00 Overcast OVC021 24 9 52% 10 30.18 1022.7
WX at 0900: NW 17 G 24 10.00 Overcast OVC021 27 19 72% 14 30.15 1021.8

Odometer 11B: 264.2mi

Z3 mid-high. Average/max heart rate = 154/176

And the dead legs are back. Holy frak did this run suck monkey balls. I'm sure the 17 gusting to 26mph winds plus the 10F windchill was a contributing factor too.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:05 09:05 09:05 09:05 1.00
1.00 18:42 09:37 09:37 09:21 2.00
1.00 28:09 09:27 09:27 09:23 3.00
1.06 38:10 10:01 09:27 09:24 4.06

Cut slingload. Now.

I am not always a believer in the institution, but life is too short to be married to someone who is this self-absorbed.

I don't always agree with everything that's on CDR Salamander's blog, but I do on this one. There's a reason why I RSS his blog near the top of my aggregator.

If I turned the clock back 10 or 15 years, there are a hell of a lot of things I'd do differently. Based on that hindsight, my advice to this lieutenant is in the title. Cut fucking slingload. NOW.

4.97mi, 45:02, 9 FEB 12, Fort Leavenworth, Kansas

iThink:
Michael Kamen, Band of Brothers Suite No. 2
Dum Dum Girls, "There Is A Light That Never Goes Out"

WX at 0600: S 5 9.00 Light Snow SCT020 OVC026 29 23 78% 24 30.30 1026.9

Odometer 11C: 137.3mi

Z3-Z4. Average/max heart rate = 153/173

I felt surprisingly alert this morning, but my legs felt pretty dead. Not dead legs/no energy kind of dead, but not spry by any stretch.

At least I got a run in before it starts to get cold as hell tomorrow.

Wind chill might've been 24 this morning but it didn't feel that way.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:03 09:03 09:03 09:03 1.00
1.00 17:52 08:49 08:49 08:56 2.00
1.00 27:01 09:09 09:09 09:00 3.00
1.00 36:20 09:19 09:19 09:05 4.00
0.97 45:02 08:42 08:58 09:04 4.97

3.49mi, 33:04, 8 FEB 12, Fort Leavenworth, Kansas

iThink: Death Cab for Cutie, "Long Division"

WX at 0700: N 7 10.00 Overcast OVC012 30 27 88% 23 30.46 1032.5

Odometer 11B: 312.8mi

Z3. Average/max heart rate = 151/173

I need more than 5 hours of sleep. I felt like crap. As usual, I felt better after the first two miles.

I guess it's better than a "Do Nothing But Eat" day.

I probably need to go more, but if I don't really want to go more or harder, then I won't. I just don't care enough to do it right now. Maybe when the weather gets better.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:20 09:20 09:20 09:20 1.00
1.00 19:16 09:56 09:56 09:38 2.00
1.00 28:33 09:17 09:17 09:31 3.00
0.49 33:04 04:31 09:13 09:28 3.49

4.61mi, 42:46, 7 FEB 12, Fort Leavenworth, Kansas

iThink:
J.S. Bach, Ich ruf zu Dir, Herr Jesu Christ (BWV 639)
Bear McCreary, "Passacaglia"
The Cure, "A Forest"

WX at 0700: NW 5 10.00 Overcast OVC090 36 29 76% 32 30.22 1023.8

Odometer 11C: 132.3mi

Z3. Average/max heart rate = 152/172

I woke up feeling none too froggy, but after 3 miles I felt a lot better. The first two miles felt really slow. It is rare that I run continuous negative splits all the way through a run that's uphill and downhill.

The Bach is from the Andrei Tarkovsky film Solaris.

One of the most egregious pieces of sophistry I ever did in college was to try to tie that film as an allegory for the history of Soviet science. When I look back at that paper and the utter lack of any intellectual rigor I put into it, I realize the C- I got on that paper was an early x-moose gift. I think if I'd been TAing that paper I would've failed it. It was that bad.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:34 09:34 09:34 09:34 1.00
1.00 19:01 09:27 09:27 09:30 2.00
1.00 28:11 09:10 09:10 09:24 3.00
1.00 37:10 08:59 08:59 09:17 4.00
1.00 42:46 05:36 05:36 08:33 5.00

4.59mi, 44:35, 6 FEB 12, Fort Leavenworth, Kansas

iThink: MxPx, "I Will Follow"

WX at 0900: SW 6 0.13 Freezing Fog VV001 29 26 89% 23 30.29 1026.6

Odometer 11B: 309.3mi

Z3. Average/max heart rate = 154/178

I am disinclined to believe the figures on heart rate as I thought I was going about 140-150 most of the run. The 178 figures are skewing the overall since there is no way I was going hard enough to spark that kind of level of work.

My legs were extremely beat after yesterday's run, so I knew today was going to entail some wogging.

I ate Chinese buffet last night as an act of protest against some televised football event of which I couldn't give two flying shits.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:42 09:42 09:42 09:42 1.00
1.00 19:28 09:46 09:46 09:44 2.00
1.00 29:09 09:41 09:41 09:43 3.00
1.00 38:48 09:39 09:39 09:42 4.00
0.59 44:35 05:47 09:48 09:43 4.59

Holy mother of god

This has been wending its way around the internet the last few days, but jesus fucking airborne christ, do NOT be the schmoe who does this. Read it and weep.

I don't really care what you look like, I only care whether you're competent or not. The rigors of combat demand nothing less.

7.34mi, 65:42, 5 FEB 12, Fort Leavenworth, Kansas

iThink: The Sisters of Mercy, "Temple of Love"

WX at 0900: NW 10 9.00 A Few Clouds FEW080 31 28 89% 22 30.37 1029.4

Odometer 11C: 127.7mi

Z3 with Z4 finish. Average/max heart rate = 153/171

Today marked a run after the second snowfall of the entire goddamn winter. However, the snow that had melted on the roads also froze over as the air temp dropped below freezing. That resulted in a nice thin veneer of ice that made the first 3 miles high adventure in the (successful) hope that I would avoid Death by Misadventure.

By the end, most of the ice was melted. Between the ice and my usual first-few-miles doldrums, the first 3 miles were somewhat unpleasant and lugubrious. The last three miles felt pretty good, actually.

This doesn't completely make up for not running the last two days, but it was kind of wet and shitty outside and I was trying to kill the rough draft of chapter 5 of the dissertation, which I did.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:08 09:08 09:08 09:08 1.00
1.00 17:54 08:46 08:46 08:57 2.00
1.00 27:14 09:20 09:20 09:05 3.00
1.00 36:31 09:17 09:17 09:08 4.00
1.00 45:22 08:51 08:51 09:04 5.00
1.00 54:10 08:48 08:48 09:02 6.00
1.00 62:51 08:41 08:41 08:59 7.00
0.34 65:42 02:51 08:23 08:57 7.34

Daddy Juice FTW

This is why SMBC rules.

3.29mi, 32:04, 2 FEB 12, Fort Leavenworth, Kansas

iThink:
Journey, "Girl Can't Help It"
Journey, "Only the Young"
Liz Longley, "Avery"

WX at 0700: Calm 10.00 Mostly Cloudy BKN250 34 24 67% 30.23 1023.9

Odometer 11C: 120.4mi

Z2-Z3. Average/max heart rate = 152/178

It is a bad sign if I sleep through four alarms and wake up realizing that I was hearing my alarm in a dream.

Still, as the weather is supposed to turn crappy tomorrow, I needed to get something in as tomorrow has outstanding potential to be a rest day.

Today was wogging. I wasn't up for much else today and I can't run after 9:00am as I have stuff to do this morning.

On the bright side, at least I was consistent today, accounting for hills.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:42 09:42 09:42 09:42 1.00
1.00 19:25 09:43 09:43 09:43 2.00
1.00 29:14 09:49 09:49 09:45 3.00
0.29 32:04 02:50 09:46 09:45 3.29

4.59mi, 40:00, 1 FEB 12, Fort Leavenworth, Kansas

iThink: Sarge, "Stall"

WX at 0900: Calm 10.00 Mostly Cloudy FEW150 BKN250 43 33 68% 30.15 1021.1

Odometer 11B: 304.7mi

Z4. Average/max heart rate = 158/173

New weather provider. It's not a big deal since it's only for historical purposes. The old NOAA weather tabulations went away.

Today was going to be an easy run, but I was suckered out by scenery (of which there was a surprising amount), at which point it became a Z4 run. I felt pretty good anyhow, so I don't think I would've gone as easy as I probably should've anyway.

If I didn't need time unmolested by kids to work on the dissertation, I'd run after 8:30am regularly. Not that it matters and not that it'll change anything.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:50 08:50 08:50 08:50 1.00
1.00 17:27 08:37 08:37 08:43 2.00
1.00 26:10 08:43 08:43 08:43 3.00
1.00 34:51 08:41 08:41 08:43 4.00
0.59 40:00 05:09 08:44 08:43 4.59

Frak

Right up front: FUCK SHIT MOTHER FUCK FRAGGLE ASSMOUNTAIN.

Okay. Now that I got that out of my hair:

I spent the better part of this evening rebuilding my user profile in Windows 7. Something had gone wrong and thankfully I still had everything because I damn near had a heart attack because I thought I'd lost the dissertation and the 30GB worth of research materials (digital photos and PDFs) I already had. Even though I had backups, they were a few days old and I already had 3/4 of a new chapter in the can.

Jesus titty motherfucking airborne christ. It's time for a goddamn double shot of Balvenie tonight.

4.61mi, 43:55, 31 JAN 12, Fort Leavenworth, Kansas

iThink: The Sisters of Mercy, "Temple of Love"

WX at 0700: 54.0 (12.2) DP 48.9 (9.4) BP 29.84 (1010) SSW 16 RH 82

Odometer 11C: 117.1mi

Z3 low. Average/max heart rate = 146/164

My legs were toast this morning, which is to be expected for going as hard as I did yesterday. Weather was warm enough to warrant shorts and t-shirt for the first time since I think October. It would've been criminal not to get at it this morning, as good as the conditions were. It wasn't completely a recovery run, but I'll probably do one tomorrow.

This is a ridiculously warm winter. Not that I'm complaining.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:22 09:22 09:22 09:22 1.00
1.00 18:59 09:37 09:37 09:30 2.00
1.00 28:46 09:47 09:47 09:35 3.00
1.00 38:18 09:32 09:32 09:34 4.00
0.61 43:55 05:37 09:12 09:32 4.61

5.0mi, 43:39, 30 JAN 12, Fort Leavenworth, Kansas

iThink: Iron Maiden, "Aces High"

WX at 0700: 39.9 (4.4) DP 28.9 (-1.7) BP 29.97 (1014) SSW 17 RH 64

Odometer 11B: 300.1mi

Z4. Average/max heart rate = 159/180

I probably should've moderated the pace some, but it was warm enough to go to shorts and long-sleeve shirt this morning. That resulted in a faster start and the rest was momentum. The iThink this morning helped. Harnessing some of the naked aggression I associate with that song turned the last mile into what felt like max VO2 workout pace.

Never mind the fact that I haven't done a max VO2 workout by design in a long, long while.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:35 08:35 08:35 08:35 1.00
1.00 17:10 08:35 08:35 08:35 2.00
1.00 26:11 09:01 09:01 08:44 3.00
1.00 35:13 09:02 09:02 08:48 4.00
1.00 43:39 08:26 08:26 08:44 5.00

8.01mi, 69:26, 28 JAN 12, Fort Leavenworth, Kansas

iThink:
Velocity Girl, "Labrador"
Bob Mould, "The Breach"
that dog., "Never Say Never"

WX at 1100: 36.0 (2.2) DP 21.9 (-5.6) BP 30.34 (1027) WSW 9 RH 56

Odometer 11C: 112.5mi

Z4. Average/max heart rate = 161/178

The temperature normally wouldn't have warranted shorts only, but with the sun out, I usually go light on snivel gear, which was a wise decision. It's been a while since I've gone 8mi. The difficulty is not really in the run (although I could feel myself starting to really tire near the end) as much as how I feel afterwards. Mentally I felt fine with going that far, although I didn't expect to go 8 today.

The start was fast, but it was that way partly because I was cold. The uphills were noticeable harder than usual - maybe an indicator of being tired. I haven't had dead legs in a while, but I also haven't been very aggressive about going out - which might be keeping me from overtraining.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:19 08:19 08:19 08:19 1.00
1.00 16:34 08:15 08:15 08:17 2.00
1.00 25:12 08:38 08:38 08:24 3.00
1.00 34:15 09:03 09:03 08:34 4.00
1.00 43:07 08:52 08:52 08:37 5.00
1.00 51:55 08:48 08:48 08:39 6.00
1.00 00:28 08:33 08:33 08:38 7.00
1.01 09:26 08:58 08:53 08:40 8.01

4.87mi, 44:30, 27 JAN 12, Fort Leavenworth, Kansas

iThink:
Michael Kamen, Band of Brothers Suite No. 2
The Bats, "Flowers and Trees"
Sarge, "Stall"

WX at 0700: 32.0 (0.0) DP 26.1 (-3.3) BP 29.94 (1013) ESE 9 RH 78 WC 24 (-4)

Odometer 11B: 295.1mi

Z3. Average/max heart rate = 154/173

Today was a run of meh. I didn't feel like going out, but I needed to get at it. I need to sleep more than 5 hours if I don't want my runs to feel like they suck monkey balls.

At least they were consistent. Consistently meh.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:19 09:19 09:19 09:19 1.00
1.00 18:22 09:03 09:03 09:11 2.00
1.00 27:32 09:10 09:10 09:11 3.00
1.00 36:35 09:03 09:03 09:09 4.00
0.87 44:30 07:55 09:06 09:08 4.87

4.98mi, 44:49, 26 JAN 12, Fort Leavenworth, Kansas

iThink:
The Bats, "Dancing As the Boat Goes Down"
The Bats, "Flowers and Trees"

WX at 0700: 34.0 (1.1) DP 34.0 (1.1) BP 29.93 (1013) WNW 7 fog RH 100 WC 28 (-2)

Odometer 11C: 104.5mi

Z3. Average/max heart rate = 152/168

I wasn't sure how I'd feel this morning as there was a substantial temptation to sleep in. I decided I needed to get up and get at it, so I did. I felt okay, but not great.

It was very foggy this morning, which at least marginally increased the potential for Death by Misadventure. At least I remembered my reflective belt...

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:13 09:13 09:13 09:13 1.00
1.00 17:49 08:36 08:36 08:54 2.00
1.00 26:58 09:09 09:09 08:59 3.00
1.00 36:11 09:13 09:13 09:03 4.00
0.98 44:49 08:38 08:49 09:00 4.98

4.6mi, 40:34, 24 JAN 12, Fort Leavenworth, Kansas

iThink: The XX, "Intro"

WX at 0600: 26.1 (-3.3) DP 21.9 (-5.6) BP 30.14 (1020) ESE 6 RH 84 WC 19 (-7)

Odometer 11B: 290.2mi

Z3/Z4. Average/max heart rate = 155/171

Well, I felt a lot better today than I did yesterday. Not sure why - unless it was residual suck from cranking away on the Concept2 on Friday. I may start alternating days on the Concept with running as there are probably benefits to be had from doing that rather than just running all the time.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:47 08:47 08:47 08:47 1.00
1.00 17:50 09:03 09:03 08:55 2.00
1.00 26:42 08:52 08:52 08:54 3.00
1.00 35:24 08:42 08:42 08:51 4.00
0.60 40:34 05:10 08:37 08:49 4.60

4.6mi, 42:18, 23 JAN 12, Fort Leavenworth, Kansas

iThink:
Liz Longley, "Avery"
Theme song to the film Team America

WX at 0700: 36.0 (2.2) DP 28.0 (-2.2) BP 29.8 (1009) WNW 15G23 RH 72

Odometer 11B: 285.6mi

Z3. Average/max heart rate = 153/171

Good fucking god did today suck monkey balls. I have no idea why I felt so gassed, but today was an exercise in "fucking grind it out until the run is complete." It wasn't just the wind.

I'll see how I feel tomorrow.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:07 09:07 09:07 09:07 1.00
1.00 18:17 09:10 09:10 09:09 2.00
1.00 27:44 09:27 09:27 09:15 3.00
1.00 36:54 09:10 09:10 09:13 4.00
0.60 42:18 05:24 09:00 09:12 4.60

4.86mi, 45:10, 22 JAN 12, Fort Leavenworth, Kansas

iThink: The XX, "Intro"

WX at 0900: 42 (6) DP 39 (4) BP 29.51 (999) S 20 mist RH 86

Odometer 11C: 99.5mi

Z3. Average/max heart rate = 149/164

I felt like complete crap this morning but knew I had to run or else. I was hoping for a 666 run, but only got in a bit over two laps so it was going to be a 4-something run.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:23 09:23 09:23 09:23 1.00
1.00 18:36 09:13 09:13 09:18 2.00
1.00 27:54 09:18 09:18 09:18 3.00
1.00 37:08 09:14 09:14 09:17 4.00
0.86 45:10 08:02 09:20 09:18 4.86

2.42mi + 4,000m on Concept2 Model E, 21:54 + 17:50, 20 JAN 12, Fort Leavenworth, Kansas

iThink: no memory...

WX at 0900: 17 DP 9 BP 29.90 (1014.1) E 8 mist RH 70

Odometer 11B: 281.0mi equivalency

Z3. Average/max heart rate = no reading

Forgot to post my last. Reconstructed reading. I am out of shape when I'm working hard to hold 2:15/500m.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 10:48 10:48 08:56 08:56 1.21
1.21 21:54 11:06 09:10 09:03 2.42

Distance: 4000
Time: 00:17:50
Avg/500m: 02:14
Drag Factor: 109
Per Mile: 00:07:10

Epic paratrooper fail

At least that was my reaction watching this. Goddamn if there weren't jump refusals coming out the ass. Jesus fucking airborne christ...

4.59mi, 42:17, 19 JAN 12, Fort Leavenworth, Kansas

iThink: Michael Kamen, Band of Brothers Suite No. 2

WX at 0700: 23.0 (-5.0) DP 17.1 (-8.3) BP 29.95 (1014) NNE 16 RH 77 WC 10 (-12)

Odometer 11C: 94.6mi

Z3. Average/max heart rate = 133/174

Sleeping just under five hours is not the path to a good run. Neither is the temperature dropping right before sunrise and the wind picking up.

I needed to run more than I wanted to run. I did not feel great, although I felt better in the last mile. It was cold as hell this morning.

The HRM reading is off. It felt like around 155 average, and the HRM was rendering grossly low readings (90bpm!) in the last two miles.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:03 09:03 09:03 09:03 1.00
1.00 18:27 09:24 09:24 09:13 2.00
1.00 27:37 09:10 09:10 09:12 3.00
1.00 36:53 09:16 09:16 09:13 4.00
0.59 42:17 05:24 09:09 09:13 4.59

3.54mi, 33:57, 18 JAN 12, Fort Leavenworth, Kansas

iThink:
The Bats, "Courage"
The Bats, "Dancing as the Boat Goes Down"

WX at 0700: 12.0 (-11.1) DP 9.0 (-12.8) BP 30.23 (1023) S 9 RH 87 WC 0 (-18)

Odometer 11B: 279.3mi

Z2. Average/max heart rate = 145/166

I almost slept in this morning. I almost didn't go out because it was so cold this morning. My late start this morning resulted in a very slow first mile and a half. After a short break to get squared back away, I was far better off.

It's still going in as a recovery day.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:57 09:57 09:57 09:57 1.00
1.00 19:28 09:31 09:31 09:44 2.00
1.00 29:04 09:36 09:36 09:41 3.00
0.54 33:57 04:53 09:03 09:35 3.54

4.58mi, 40:58, 17 JAN 12, Fort Leavenworth, Kansas

iThink:
Hilary Duff, "Wake Up"
Above and Beyond, "On A Good Day" (Daniel Kandi remix)

WX at 0700: 19.9 (-6.7) DP 14.0 (-10.0) BP 30.1 (1019) NW 15G28 RH 77 WC 6 (-14)

Odometer 11C: 94.6mi

Z3 high. Average/max heart rate = 156/176

The differences in comparative pace starting to finishing reflected the wind today.

I think I got snivel gear about right. The tailwind was useful in not thinking I overdressed today.

It feels like it's been a little while since I've sallied out in temperatures like this, but today was actually not unpleasant. Some of it might be because it was dry.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:46 08:46 08:46 08:46 1.00
1.00 17:42 08:56 08:56 08:51 2.00
1.00 26:51 09:09 09:09 08:57 3.00
1.00 35:41 08:50 08:50 08:55 4.00
0.58 40:58 05:17 09:07 08:57 4.58

3.28mi, 32:13, 15 JAN 12, Fort Leavenworth, Kansas

iThink: Michael Kamen, Band of Brothers Suite No. 2

WX at 1000: 43.0 (6.1) DP 24.1 (-4.4) BP 30.03 (1016) S 23 RH 47

Odometer 11B: 275.8mi

Z2-Z3 low. Average/max heart rate = 148/170

Holy fuck did I feel like complete dogshit today. Yesterday's run took more out of me than I thought.

Nothing but wogging, time constrained as I had to get back before the OPFOR commander and the spetsnaz departed for church.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:40 09:40 09:40 09:40 1.00
1.00 19:36 09:56 09:56 09:48 2.00
1.00 29:32 09:56 09:56 09:51 3.00
0.28 32:13 02:41 09:35 09:49 3.28

6.66mi, 58:19, 14 JAN 12, Fort Leavenworth, Kansas

iThink: The Sisters of Mercy (with Ofra Haza), "Temple of Love"

WX at 1100: 32.0 (0.0) DP 16.0 (-8.9) BP 30.16 (1021) NW 15 RH 51 WC 21 (-6)

Odometer 11C: 90.0mi

Z3 high. Average/max heart rate = 157/174

Today did not feel as fast as it was. I just didn't feel like going that hard. Apparently, I wasn't. That still doesn't explain the split times, which were uncharacteristically fast for relative effort.

It could be that I took two days off and that might make a difference too. It could be that I slept for 9 hours for the first time since my implosion in December.

Who knows? I'm just happy that I hit the magic 666 figure today. I deliberately cut a tangent or two just to be sure.

I might need to relook what I said about the Sisters of Mercy song before. It was a lock-step steady mantra today.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:34 08:34 08:34 08:34 1.00
1.00 17:30 08:56 08:56 08:45 2.00
1.00 26:26 08:56 08:56 08:49 3.00
1.00 35:00 08:34 08:34 08:45 4.00
1.00 43:43 08:43 08:43 08:45 5.00
1.00 52:31 08:48 08:48 08:45 6.00
0.66 58:19 05:48 08:47 08:45 6.66

I chortle

Pick up the nearest book to you.
Turn to page 45.
The first sentence describes your sex life in 2012.

Possible technical countermeasures to weapons such as the SADARM and TGW range from the prosaic to the exotic and include (for example): the use of additional armor protection on the top of Warsaw Pact vehicles (e.g., sand bags or additional armor plates); use of decoy devices (e.g., flares or radar reflectors) to create "dummy" targets; use of "screens" to attenuate an armored vehicle's IR signature; and use of smoke or multi-spectrum aerosols to "blind" the smart submunitions.

European Security Study, Strengthening Conventional Deterrence in Europe: A Program for the 1980s

So much motherfucking WIN!

4.59mi, 40:48, 11 JAN 12, Fort Leavenworth, Kansas

iThink:
Corrosion of Conformity, "What(?)"
Big Country, "Rockin' In The Free World" (cover)

WX at 0900: 37.0 (2.8) 26.1 (-3.3) 29.64 (1003) SSW 7 RH

Odometer 11B: 272.5mi

Z4. Average/max heart rate = 158/173

Goddamn I felt like shit today. Holy fuck. I was going out thinking I was going to do a 666 run and quit after two laps. I am tired.

Positive splits are an indicator, but I didn't want to sleep in before the cold snap hits later today.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:34 08:34 08:34 08:34 1.00
1.00 17:23 08:49 08:49 08:41 2.00
1.00 26:27 09:04 09:04 08:49 3.00
1.00 35:33 09:06 09:06 08:53 4.00
0.59 40:48 05:15 08:54 08:53 4.59

3.2mi, 28:08, 10 JAN 12, Fort Leavenworth, Kansas

iThink: Bob Mould, "MM 17"

WX at 0700: 28.0 (-2.2) 21.9 (-5.6) 30.04 (1017) S 6 RH 77 WC 21 (-6)

Odometer 11C: 83.4mi

Z3 high-Z4. Average/max heart rate = 154/177

I woke up late. I wanted to get back before the girls went off to school, I did the same short run as yesterday. I sure felt a lot better than yesterday...

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:35 08:35 08:35 08:35 1.00
1.00 17:21 08:46 08:46 08:41 2.00
1.00 26:19 08:58 08:58 08:46 3.00
0.20 28:08 01:49 09:05 08:48 3.20

3.1mi, 30:26, 9 JAN 12, Fort Leavenworth, Kansas

iThink: Velocity Girl, "Labrador"

WX at 0600: DP 28.9 (-1.7) DP 25.0 (-3.9) BP 30.24 (1024) W 6 RH 84 WC 23 (-5)
WX at 0500: DP 23.0 (-5.0) DP 23.0 (-5.0) BP 30.23 (1023) WSW 6 RH 100 WC 17 (-9)

Odometer 11B: 267.9mi

Z3 low. Average/max heart rate = 143/161

After yesterday's long run, I was pretty beat most of yesterday and that followed through to today. I got out there (in spite of the temperature) because today was going to be a light recovery run, which, for the most part, it was.

My legs are tired.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:44 09:44 09:44 09:44 1.00
1.00 19:41 09:57 09:57 09:50 2.00
1.10 30:26 10:45 09:46 09:49 3.10

7.06mi, 64:43, 8 JAN 12, Fort Leavenworth, Kansas

iThink: Above and Beyond, "On A Good Day" (original and Daniel Kandi remixes)

WX at 0900: 33.1 (0.6) DP 26.1 (-3.3) BP 30.3 (1026) NNE 5 RH 75 WC 28 (-2)

Odometer 11C: 80.2mi

Z3 start, Z4 finish. Average/max heart rate = 154/172

I didn't feel very ambitious today, so I didn't do much at the start. I was thinking about doing a 666 run this morning, but I had to take a short pit stop. By the time I got to where the bathroom was, it was locked and I decided to drive on anyway.

I felt better by the 3-mile mark, as is usual, so today was productive as I was running at full efficiency for over half the run. The last two miles were particularly helpful as I was using them to experiment with foot strike and tempo.

I was relatively consistent today since I wasn't intending on going that hard. 7 miles is actually not that hard if you have the time, and I had the time and inclination (after the first 2.5 miles) this morning.

At least I had an iThink this morning that fit the run and mood...

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:08 09:08 09:08 09:08 1.00
1.00 18:24 09:16 09:16 09:12 2.00
1.00 27:42 09:18 09:18 09:14 3.00
1.00 36:57 09:15 09:15 09:14 4.00
1.00 46:16 09:19 09:19 09:15 5.00
1.00 55:11 08:55 08:55 09:12 6.00
1.06 64:43 09:32 09:00 09:10 7.06

Memory

I had an occasion to visit a Facebook page of a person I had known in passing, who I just found out had died of breast cancer about 7 months ago. It is the first ghost listing I know, although I knew two people whose profiles there either state "remembering" or "in tribute to" as they were killed in combat.

I think that is the hardest thing about the things I experience - it is very hard for me to say goodbye, ever, except in the few cases in which I had only ill will.

In another story...Anakin Skywalker turns to the Dark Side of the Force because he is afraid of the loss of those he loved. It was that fear and the desire to try to change the world to go the way that he wanted that turned him to the Dark Side. There are some parallels.

The Pixar film Up was on tonight on the Hub cable TV network. At that point I was going to be in the basement all night. I can't watch that film without weeping. Part of it is because of its constant references to memory and when life was better. Although those references are to fictional lives and not mine, it is the analogues I draw to my own life that made me way that I would never sit through that movie ever again. I can't do it.

They are not my memories, but that's not the point. It's the things that could have been, things that I suspect are lost forever.

5.0mi, 42:47, 6 JAN 12, Fort Leavenworth, Kansas

Think:
The Sisters of Mercy, "Temple of Love"
Liz Longley, "Avery"

WX at 0700: 42.1 (5.6) DP 30.9 (-0.6) BP 29.74 (1007) SSW 13 RH 64

Odometer 11C: 73.2mi

Z4. Average/max heart rate = 155/171

Today started fast because after seeing the temperature, I went deliberately light on snivel gear. That was definitely the right choice given how warmed up I was by the end.

The price I paid for that was a jackrabbit start the likes of which I haven't done in a while.

"Temple of Love" is a little too fast tempo for me to use as an iThink unless I'm going really, really fast. I realized this as "Avery" is not quite thematically right, but the tempo was closer to what my actual stride is. I'm sure there's a correlation to tempo and the songs that get used as iThinks, which might explain why some songs get so much traction in these runs. The iThinks are also to a lesser extent a barometer of what my musical tastes happen to be veering towards at the time.

I run differently (and I would guess, more efficiently) in shorts only than in warmer running toggery. At least it seemed that way this morning.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:14 08:14 08:14 08:14 1.00
1.00 16:45 08:31 08:31 08:22 2.00
1.00 25:35 08:50 08:50 08:32 3.00
1.00 34:23 08:48 08:48 08:36 4.00
1.00 42:47 08:24 08:24 08:33 5.00

4.19mi, 40:18, 4 JAN 12, Fort Leavenworth, Kansas

iThink: Bob Mould, "MM 17"

WX at 0700: 36.0 (2.2) DP 27.0 (-2.8) BP 30.17 (1021) NW 3 RH 69

Odometer 11C: 68.2mi

Z3 easy. Average/max heart rate = 146/161

Slow, easy run. I didn't feel very ambitious, and I woke up late. Woot.

I needed a recovery run as running every workout at Z4 is not a particularly good idea.

Competition for the iThink included Liz Longley's "Unraveling" and the Sisters of Mercy's "Temple of Love," but the Bob Mould song fit better than anything else today. I guess if I were going faster the Sisters of Mercy song might fit, but not this morning.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:24 09:24 09:24 09:24 1.00
1.00 18:55 09:31 09:31 09:28 2.00
1.00 28:41 09:46 09:46 09:34 3.00
1.00 38:26 09:45 09:45 09:36 4.00
0.19 40:18 01:52 09:49 09:37 4.19

4.6mi, 41:06, 3 JAN 12, Fort Leavenworth, Kansas

iThink: Iron Maiden, "Aces High"

WX at 0700: 19.0 (-7.2) DP 9.0 (-12.8) BP 30.41 (1029) S 10 RH 64 WC 6 (-14)

Odometer 11B: 264.8mi

Z4. Average/max heart rate = 159/177

It was cold as shit this morning! Somehow, the first of two songs that stuck in my head were Iron Maiden's "Aces High," especially after seeing this. The second song was Game Theory's "Watch Who You're Calling Space Garbage Meteor Mouth," but it certainly doesn't compare to the raw feral fury I associate with the song and video below:



Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:47 08:47 08:47 08:47 1.00
1.00 17:49 09:02 09:02 08:54 2.00
1.00 26:53 09:04 09:04 08:58 3.00
1.00 35:46 08:53 08:53 08:56 4.00
0.60 41:06 05:20 08:53 08:56 4.60

The Coolest Thing Ever

Sylvia Plath rules. (Hat tip SMBC.)

What does good art do?

It edifies you, goddammit.

Sometimes in ways profound:


Sometimes in ways that are simply amusing:


I know where my next $30 is going.

5.02mi, 43:04, 31 DEC 11, Fort Leavenworth, Kansas

iThink: Bob Mould, "MM 17"

WX at 0900: 46.0 (7.8) 27.0 (-2.8) 29.74 (1007) S 17 RH 47

Odometer 11C: 64.0mi

Z4. Average/max heart rate = 161/184

I deliberately went light on snivel gear and it was the right choice as the temperature went from 39F to 46F in an hour. Today started out moderate for relative effort and ended up finishing very, very hard. Good run to close out the year.

There are little snippets of Bob Mould's "The Breach" that kept sneaking in during my iThink. Life and Times is a great album that I discovered late. Better late than never.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:40 08:40 08:40 08:40 1.00
1.00 17:20 08:40 08:40 08:40 2.00
1.00 26:01 08:41 08:41 08:40 3.00
1.00 34:32 08:31 08:31 08:38 4.00
1.02 43:04 08:32 08:22 08:35 5.02

4.6mi, 40:20, 29 DEC 11, Fort Leavenworth, Kansas

iThink: Bob Mould, "Paralyzed"

WX at 0900: 36.0 (2.2) DP 28.9 (-1.7) BP 29.78 (1008) SW 9 RH 75

Odometer 11B: 260.2mi

Z4. Average/max heart rate = 160/177

Once again, a run I didn't want to do, but a run I need to do.

I was trying to go relatively hard but not very hard. By just after mile 2 I was fully charged up and ended up running a sizeable negative split. That actually felt all right.

I still grossly overestimated snivel gear. Even at 36F, it was warm enough where I could very well have gone down to shorts and t-shirt by the time I was done.

My parents are coming today, so I'm not sure how much running I'll get done in the next few days.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:51 08:51 08:51 08:51 1.00
1.00 17:46 08:55 08:55 08:53 2.00
1.00 26:42 08:56 08:56 08:54 3.00
1.00 35:07 08:25 08:25 08:47 4.00
0.60 40:20 05:13 08:42 08:46 4.60

Song of the day

No idea where I'm going
Here's a road to lead you there
You were riding by my side
Roll the windows tight

Star crossed, solar system
Another neighborhood
Mile marker seventeen
Fading from memory

Hoping for a better ending
Choice you made the one depending
Taste mixed with melancholy
Bitter sweet goodbye

Memory begins to fade
Letter never replicated
Mile marker seventeen
Fading from memory

Sometimes in dreams you reappear
Stay in dreams
And everything you meant to me
Will stay in dreams

A memory to replicate
Pure in essence, pure and vain
Wrong sign post flying by

Kept safe in memory
Fade erase replay
My failing memory
Everything you say

Sometimes in dreams you reappear
Stay in dreams
And everything you meant to me
Will stay in dreams

Flame burning incandescent
Replaced by pure and essence
Wrong sign post flying by

Goodbye to innocence
Farewell to all your friends
Age weathered memory
Mile marker seventeen

Mile marker seventeen
Mile marker seventeen

3.93mi, 36:24, 28 DEC 11, Fort Leavenworth, Kansas

iThink: Bob Mould, "The Silence Between Us"

WX at 0900: 35.1 (1.7) DP 27.0 (-2.8) BP 30 (1015) S 10 RH 72

Odometer 11C: 59.0mi

Z3. Average/max heart rate = 155/177

Easy run today, and was going to be short since I was going to be sitting at the house doing mostly dissertation work today. Also, it's probably unwise to be running two hard days in a row.

Once again, I grossly overestimated snivel gear. The presence of open sunlight makes a huge difference in heat regardless of air temperature. There's something to be said about direct radiation of heat that you don't get when it's dark.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:03 09:03 09:03 09:03 1.00
1.00 18:08 09:05 09:05 09:04 2.00
1.00 27:55 09:47 09:47 09:18 3.00
0.93 36:24 08:29 09:07 09:16 3.93

6.68mi, 58:49, 27 DEC 11, Fort Leavenworth, Kansas

iThink:
Chris Cornell, "You Know My Name"
The Connells, "Scotty's Lament"

WX at 1100: 39.9 (4.4) DP 25.0 (-3.9) BP 30.03 (1016) NW 21G26 RH 54

Odometer 11B: 255.6mi

Z4. Average/max heart rate = 160/182

This is the run I normally call the 666 run because it tends to hover around 6.6mi, with a few times hitting the magic 6.66mi, just for the x-moose season.

I was going to the gym when I realized it was warm enough to run without snivel gear, so I went out in shorts and a long-sleeve shirt. What I didn't count on was the wind. As usual, tailwinds were fun, headwinds weren't. At least it was warm enough where the only snivel gear I had to wear was gloves.

It's not particularly heartening to run positive splits, but that's partly because of the tailwind-assisted jackrabbit start. So much for thinking I was actually getting faster.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:10 08:10 08:10 08:10 1.00
1.00 16:55 08:45 08:45 08:28 2.00
1.00 25:56 09:01 09:01 08:39 3.00
1.00 34:48 08:52 08:52 08:42 4.00
1.00 43:46 08:58 08:58 08:45 5.00
1.00 52:42 08:56 08:56 08:47 6.00
0.68 58:49 06:07 09:00 08:48 6.68

5.02mi, 44:52, 26 DEC 11, Fort Leavenworth, Kansas

iThink:
Hüsker Dü, "Pink Turns Into Blue"
Bob Mould, "Paralyzed"
Bob Mould, "Underneath Days"

WX at 1000: 36.0 (2.2) DP 28.0 (-2.2) BP 30.16 (1021) SSW 7 RH 72 sleet

Odometer 11C: 54.1mi

Z4. Average/max heart rate = 162/183

I was indifferent to the notion of a run, but needed to get one in just on principle, and to assuage my belief that I normally get fatter during the holiday season.

I didn't feel that great, which is maybe a factor of being around the holiday seasons, but as usual, I felt better after the first three miles. The Hüsker Dü was an attempt to stave off the theme music to Matlock, which was on in the background before I started because it happened to be on the Glass Tit.

Last mile, as usual, probably felt the best overall. I was thinking about things at home, and that's what sparked the last iThink. I am unrepentant.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:44 08:44 08:44 08:44 1.00
1.00 17:21 08:37 08:37 08:41 2.00
1.00 26:32 09:11 09:11 08:51 3.00
1.00 35:45 09:13 09:13 08:56 4.00
1.02 44:52 09:07 08:56 08:56 5.02

Song of the day

Hell fucking yeah. Play this LOUD. Preferably not around any children.

4.6mi, 41:52, 24 DEC 11, Fort Leavenworth, Kansas

iThink:
Journey, "Suzanne"
Journey, "Remember Me" (yes, it's from that horrible movie Armageddon.)

WX at 1100: 37.0 (2.8) DP 26.1 (-3.3) BP 30.37 (1028) WSW 7 RH 64

Odometer 11C: 49.1mi

Z3 high. Average/max heart rate = 156/171

I grossly overestimated snivel gear for this morning. That was apparent when I stepped out in turtleneck and sweatshirt and went back to drop turtleneck. The temperature was steadily increasing through the run - and when it's 37F outside and clear and sunny and not that windy, I should've gone down to shorts and long sleeve shirt.

I started out quicker than I should've, but I was running near someone and was undisciplined about pacing until I broke contact. Oops.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:35 08:35 08:35 08:35 1.00
1.00 17:40 09:05 09:05 08:50 2.00
1.00 26:52 09:12 09:12 08:57 3.00
1.00 36:10 09:18 09:18 09:02 4.00
0.60 41:52 05:42 09:30 09:06 4.60

4.34mi, 40:40, 23 DEC 11, Fort Leavenworth, Kansas

iThink:
James Horner, "Rose" (yes, stop laughing.)
Sarge, "Stall"

WX at 0900: 19.9 (-6.7) DP 18.0 (-7.8) BP 30.44 (1030) W 6 RH 91 WC 12 (-11)

Odometer 11C: 44.5mi

Z3. Average/max heart rate = 150/163

I didn't feel like going very hard, so I didn't go that hard. It's still a zone 3 run, but that's because I was fully warmed up, which is surprising given the temperature outside.

I was reminded of a post on Facebook a while back about a 1999 gathering I attended in Pittsburg, Kansas of fans of the TV show My So-Called Life. It was about the same, cold as hell, and sunny outside, and I did a fair amount of running in the mornings because it was my way of staying honest. That sparked the track from the Titanic soundtrack. The person hosting the gathering was a fan of that movie (in her defense, she was a college student at the time) and so there was some Titanic propaganda on the walls.

The Sarge song was a recollection of something a few months before that, when I had gotten that album while I was in the Infantry Officer Advanced Course, back in 1998, and I was in Birmingham, Alabama for a few things. That was a long time ago.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:13 09:13 09:13 09:13 1.00
1.00 18:18 09:05 09:05 09:09 2.00
1.00 28:00 09:42 09:42 09:20 3.00
1.00 37:33 09:33 09:33 09:23 4.00
0.34 40:40 03:07 09:10 09:22 4.34

8.4mi on elliptical, 65:00, 22 DEC 11, Fort Leavenworth, Kansas

iThink: British Sea Power, "A Forest"

WX at 0800: 32 (0) DP 28 (-2) BP 30.15 (1020) NNE 12 RH 85 WC 23 (-5)

Odometer 11B: 249.0mi equivalency

Z4. Average/max heart rate = no reading, but maxed out at around 170.

I probably could've gone for a run this morning but I didn't feel like going out. I drove to the gym and ran for an hour on the elliptical instead, which in some ways was more challenging. Today was a deliberately hard workout since I was trying to offset some of the last few days where I didn't do anything.

I also had an exhaustion crash of sorts and slept something along the lines of 15 hours two days ago. That might've been a factor of too many days pulling less than 5 hours of sleep, although I thought I had more fortitude than that. I guess not anymore.

No splits.

About time.

To quote an observer, "that Sailor has her warfare pin. She's squared away." All hoopla aside, the professional competence of the Sailors involved is the most important thing. The rest will be water under the bridge. Pulling the clock 60 years back, you could've said the same thing about mixed-color couples. Nobody cares now, nor should they.

Navy kiss seals the year of ‘Don’t Ask, Don’t Tell’ repeal

67:42, 7.65mi, 19 DEC 11, Fort Leavenworth, Kansas

iThink:
Big Country, "Rockin' In The Free World"

and the original:
Neil Young, "Rockin' In The Free World"

WX at 1000: 45.0 (7.2) DP 42.1 (5.6) BP 30.02 (1016) Calm light rain RH 89

Odometer 11C: 43.2mi

Z3-Z4. Average/max heart rate = 157/175

I had to get in a long run after all the nothing I did except eating this past weekend. This delivers the goods.

It also expresses my general schadenfreude at this time of the year. It was a tossup between this song and the Dead Kennedys' "This Could Be Anywhere." I'd have to say that "Rockin' In The Free World" is one of the flat out angriest songs I think I've ever heard. Ever.

That might explain why it gets so much goddamn traction for me.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:41 08:41 08:41 08:41 1.00
1.00 17:21 08:40 08:40 08:41 2.00
1.00 26:24 09:03 09:03 08:48 3.00
1.00 35:35 09:11 09:11 08:54 4.00
1.00 44:39 09:04 09:04 08:56 5.00
1.00 53:29 08:50 08:50 08:55 6.00
1.00 62:04 08:35 08:35 08:52 7.00
0.65 67:42 05:38 08:40 08:51 7.65

4.59mi, 41:54, 16 DEC 11, Fort Leavenworth, Kansas

iThink: Maritime, "German Engineering"

WX at 0700: 18.0 (-7.8) 17.1 (-8.3) 30.43 (1030) WNW 3 RH 96

Odometer 11B: 244.8mi

Z3 high. Average/max heart rate = 158/175

I was going to check the weather, but the weather is the weather and I had to run. So fuck it all, I got out there. Not very fast, and I realized that going hard after yesterday's run was Not a Good Idea but this was probably not much better as I was going about the same level of effort.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:56 08:56 08:56 08:56 1.00
1.00 18:11 09:15 09:15 09:05 2.00
1.00 27:27 09:16 09:16 09:09 3.00
1.00 36:31 09:04 09:04 09:08 4.00
0.59 41:54 05:23 09:07 09:08 4.59

4.96mi, 43:41, 15 DEC 11, Fort Leavenworth, Kansas

iThink: Tommy Keene, "Running For Your Life"

WX at 0700: 33.1 (0.6) DP 28.9 (-1.7) BP 30.09 (1018) NW 15 RH 84 WC 23 (-5)

Odometer 11C: 35.6mi

Z3 high-Z4. Average/max heart rate = 157/173

Downhills were quicker. Uphills were slow. I needed to run. The iThink didn't suck. Neither did the weather, in spite of the numbers.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:50 08:50 08:50 08:50 1.00
1.00 17:12 08:22 08:22 08:36 2.00
1.00 26:05 08:53 08:53 08:42 3.00
1.00 35:15 09:10 09:10 08:49 4.00
0.96 43:41 08:26 08:47 08:48 4.96

4.14mi, 40:29, 13 DEC 11, Fort Leavenworth, Kansas

iThink: Journey, "Girl Can't Help It"

WX at 0700: 39.0 (3.9) DP 37.9 (3.3) BP 30.3 (1026) S 5 light rain; mist RH 95

Odometer 11C: 30.6mi

Z2. Average/max heart rate = 141/154

Easy recovery run. I was tired so this almost became a sleep-in day. I was vindicated since I started waking up by about the second mile. I really was that tired.

This morning's iThink is because of having glimpsed a spot for Shawnee Mission Medical Center on the glass tit this morning. The music in the background of the ad is very similar to the opening three measures of the Journey song in question. No shit.

Raised on Radio is actually not that bad of an album, but maybe I'm waxing nostalgic for my lost childhood.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:14 10:14 10:14 10:14 1.00
1.00 19:56 09:42 09:42 09:58 2.00
1.00 29:28 09:32 09:32 09:49 3.00
1.00 39:06 09:38 09:38 09:46 4.00
0.14 40:29 01:23 09:53 09:47 4.14

4.6mi, 40:19, 12 DEC 11, Fort Leavenworth, Kansas

iThink:
The XX, "Intro" (Go Jane Go Dubstep Remix)
Pood, Bhud, and Pflug, "Duelling Techno"

WX at 0900: 42.1 (5.6) DP 27.0 (-2.8) BP 30.24 (1024) S 13 RH 54

Odometer 11B: 240.2mi

Z3. Average/max heart rate = 153/173

Today started faster than it should've, but ended on a more temperate note. The transition period between about 5 minutes and 25 minutes was rougher than usual today, but by the end felt fine.

I had not thought about the Pood, Bhud, and Pflug song in ages. Goes back to my college years when I got that played at the ROTC Military Ball my junior year. No shit.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:27 08:27 08:27 08:27 1.00
1.00 17:07 08:40 08:40 08:33 2.00
1.00 26:11 09:04 09:04 08:44 3.00
1.00 35:10 08:59 08:59 08:47 4.00
0.60 40:19 05:09 08:35 08:46 4.60

Oh YAY!

Jesus fucking airborne christ I SO adore The Oatmeal's take on x-moose.