6.03+2.50mi, 54:09+25:05, 25 MAR 12, Fort Leavenworth, Kansas

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

WX at 08:53 N 3 10.00 Partly Cloudy SCT250 60 49 30.11 1019.0
WX at 09:53 Calm 10.00 Partly Cloudy SCT250 64 49 30.11 1018.9

Odometer 11B: 326.0mi

Z4 mine, Z1 afterwards. Average/max heart rate = 142/173

It took me a while to warm up, so rather than the usual 25-minute gear-up, mine happened today around 38 minutes. I did not sleep well, although killing off a Hamm's and a triple-shot equivalent of Glenmorangie 12-year old last night might've had something to do with it. I celebrated my anniversary with that and a few lines in the dissertation.

The second part turned into a hard gut check on my older daughter's ambitions to run a 5k. She is discovering that there is more to running than just putting one foot in front of the other and that nobody will do it for her. I am not sure if she is learning how to run through adversity, but I've never claimed to be a motivational speaker. I freely claim to be one of the most starkly realist people you will probably ever meet - which is why my younger daughter can watch Mamma Mia (on the ABC Family Network) and that movie makes me think vaguely about footage of guys getting mowed down by 40mm and 105mm fire from an AC-130 Spectre gunship. I remain defiantly unrepentant.

Splits for last run show progressively worse positive splits.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:49 08:49 08:49 08:49 1.00
1.00 17:59 09:10 09:10 09:00 2.00
1.00 27:27 09:28 09:28 09:09 3.00
1.00 36:47 09:20 09:20 09:12 4.00
1.00 45:29 08:42 08:42 09:06 5.00
1.03 54:09 08:40 08:25 08:59 6.03

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:27 11:27 11:27 11:27 1.00
1.00 25:05 13:38 13:38 12:32 2.00
0.50 32:43 07:38 15:16 13:05 2.50

2.35mi + 5,000m on Concept2 Model E, 21:53+21:46.9, 23 MAR 12, Fort Leavenworth, Kansas

iThink: The Lemonheads, "Tenderfoot"

WX at 09:53 NE 7 10.00 Mostly Cloudy FEW025 BKN080 BKN250 53 50 29.90 1012.3

Odometer 11B: 317.5mi equivalency

Z3 run in + first 3,000m erg, Z4 last 2,000m and run back. Average/max heart rate = 150/177

I was thinking about doing a 666 run today, but realized my legs were too beat after yesterday (and walking with the kids thru the Titanic exhibit at Union Station to do that. So I decided to go to the gym in the hopes that I'd be able to hop onto the Concept2 Model E (which is the only one there with a PM4 computer that can read my Garmin heart rate monitor chest strap).

I rowed surprisingly quickly for not having done much, although I had low expectations since I was feeling pretty tired. Quicker than I expected, that was for sure. There is good and bad to erging when you are surrounded by CrossFitters.

As an aside, the gratuitous use of Trajan in all the Titanic packaging was a fucking shameless attempt to cash in on the James Cameron film. Predictable, but lame.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.17 10:43 10:43 09:10 09:10 1.17

Distance: 5000
Time: 21:46.9
Avg/500m: 02:10.7
Drag Factor: 102
Per Mile: 00:07:01

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.18 21:53 11:10 09:28 09:19 2.35

5.37mi, 53:47, 22 MAR 12, Fort Leavenworth, Kansas

iThink: 50Foot Wave, "Hot, Pink, Distorted"

WX at 08:53 SE 8 1.00 Light Drizzle Fog/Mist BKN002 OVC007 50 49 29.96 1014.1

Odometer 11B: 313.5mi

Z3. Average/max heart rate = 140/154

The ridiculously bizarre timings come from the last 1.25 mi (last two splits), when I was running with the elder munchkin, who is training for a 5km race.

Today was the day of recovery, but it was also the day I started teaching her about running into max vO2 effort. The issue is partly mental toughness more so than physical training as well.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:11 09:11 09:11 09:11 1.00
1.00 18:50 09:39 09:39 09:25 2.00
1.00 28:45 09:55 09:55 09:35 3.00
1.00 38:11 09:26 09:26 09:33 4.00
0.13 39:28 01:17 09:52 09:33 4.13

0.62 46:31 07:03 11:22 09:48 4.75
0.62 53:47 07:16 11:43 10:01 5.37

"Lazy Iraqi Police get motivational speech"

Can't tell from the video, but it sounds like a sergeant. And he is highly pissed off. Glorious.

5.19mi, 45:58, 21 MAR 12, Fort Leavenworth, Kansas

iThink: Jackson Browne, "In the Shape of A Heart"

WX at 08:53 E 7 8.00 Light Drizzle OVC018 58 57 29.89 1011.8

Odometer 11B: 308.1mi

Z3 high. Average/max heart rate = 149/177

I surprisingly felt a lot better than I expected. I'm not sure why. Yesterday's rest day coupled with more regular sleep might be a factor. I also don't have to wake up early, and that helps.

For these times, I was not working anywhere near as hard as I felt like I was on Sunday.

Dissertation is sucking the life out of me.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:50 08:50 08:50 08:50 1.00
1.00 17:38 08:48 08:48 08:49 2.00
1.00 26:33 08:55 08:55 08:51 3.00
1.00 35:23 08:50 08:50 08:51 4.00
1.00 44:14 08:51 08:51 08:51 5.00
0.19 45:58 01:44 09:07 08:51 5.19

I will never look at MREs the same way again.

The presenter is exceedingly cute. Alas, plays for the other team. The drunk part is reportedly not an act. Although it doesn't happen on this one, alcohol + MRE heater = potential Death by Misadventure.

5.08mi, 44:19, 18 MAR 12, Fort Leavenworth, Kansas

iThink: MxPx, "I Will Follow"

WX at 09:53 S 24 G 30 10.00 Mostly Cloudy and Breezy BKN030 72 59 29.87 1010.5

Odometer 11B: 302.9mi

Z4. Average/max heart rate = 159/179

This also accounts for 2.5mi of Z1 junk miles yesterday.

I needed to get my older daughter out on the road since she is supposedly training for a 5K. I had her ride her bike rather than running a mile. For myself, this was an opportunity to push a hard run, which didn't seem that way for time, but sure felt that way for relative effort.

Negative splits last 2 miles.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:50 08:50 08:50 08:50 1.00
1.00 17:28 08:38 08:38 08:44 2.00
1.00 26:19 08:51 08:51 08:46 3.00
1.00 35:05 08:46 08:46 08:46 4.00
1.00 43:38 08:33 08:33 08:44 5.00
0.08 44:19 00:41 08:33 08:43 5.08

Your Favorite Team Doesn't Give a Damn About You.

"Not really, because he was a stupid sonofabitch. What he failed to recognize — that any sane human being would — is that a stripper is always gonna be just nice enough to you to keep you coming back, but at the end of the day, she doesn't give a fuck about you. You're just a hard-on she rubs up on for money. That's her job. And guess what? That's the same goddamn way the San Diego Chargers and any other team feels about you. So the next time you want to get up and kick something, remember this: Your favorite team don't give a fuck about you, so why the hell should you let them ruin your day? Or, more important, destroy a sacred bottle of bourbon?"

Awesome.

4.6mi, 39:54, 16 MAR 12, Fort Leavenworth, Kansas

iThink:
Jackson Browne, "The Barricades of Heaven"
Suicidal Tendencies, "War In My Head"
Dead Kennedys, "This Could Be Anywhere"

WX at 08:53 S 13 10.00 A Few Clouds FEW060 66 62 29.99 1014.9

Odometer 11B: 295.3mi

Z3 high-Z4. Average/max heart rate = 154/173

Today started fast, but yesterday was a rest day.

Lots of bizarritude at today's iThink. It's all good. The ST song I haven't thought about since 10th grade in high school. The DK song I was actually playing in the car while I was coming back from my older daughter's guitar lesson.

Pacing was surprisingly consistent today. Groovy.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:39 08:39 08:39 08:39 1.00
1.00 17:19 08:40 08:40 08:39 2.00
1.00 26:07 08:48 08:48 08:42 3.00
1.00 34:43 08:36 08:36 08:41 4.00
0.60 39:54 05:11 08:38 08:40 4.60

4.17mi, 39:11, 14 MAR 12, Fort Leavenworth, Kansas

iThink: Iron Maiden, "Aces High"

WX at 07:53 S 17 G 26 10.00 Overcast OVC016 64 60 29.90 1011.9

Odometer 11C: 231.5mi

Z3. Average/max heart rate = 149/164

My legs are still beat after running twice on Monday. Running over 6 was not so much the problem as much as the level of intensity involved. Oops.

Now my legs are pretty much toast. The other factor is that I also started off with 125 situps, so that was another contributor.

Must work harder.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:42 09:42 09:42 09:42 1.00
1.00 19:10 09:28 09:28 09:35 2.00
1.00 28:12 09:02 09:02 09:24 3.00
1.00 37:33 09:21 09:21 09:23 4.00
0.17 39:11 01:38 09:36 09:24 4.17

4.6mi, 40:20, 12 MAR 12, Fort Leavenworth, Kansas

iThink: Iron Maiden, "Aces High"

WX at 08:53 SW 15 10.00 Overcast OVC015 52 49 29.77 1007.9

Odometer 11B: 290.7mi

Z4. Average/max heart rate = 161/173

Rough start, smooth finish. Not much to say that I'm back at home. Mostly.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:54 08:54 08:54 08:54 1.00
1.00 17:41 08:47 08:47 08:50 2.00
1.00 26:35 08:54 08:54 08:52 3.00
1.00 35:10 08:35 08:35 08:47 4.00
0.60 40:20 05:10 08:37 08:46 4.60

6.8mi, 57:11, 9 MAR 12, Maxwell AFB, Alabama

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

WX at 18:53 N 7 10.00 Fair CLR 55 39 55% 53 30.31 1026.3

Odometer 11C: 227.3mi

Z4. Average/max heart rate = 158/174

Like this research trip, this run went out on a high note. The weather was absolutely perfect for a hard run at max vO2 effort. I paid attention to pacing and stride length and tempo, and the last two miles were particularly productive.

I now have enough information to write the next two chapters of the dissertation. There is nothing quite like the kind of high momentum on writing that you get after a good research trip, and this was invaluable as I got stuff that I am pretty sure I never would've gotten anywhere else.

The best part was the feeling that I wasn't having to kill myself to get stuff in on the last day of research and I'm not waiting on any declassification or review for the stuff I'm bringing back.

I cannot say enough good things about the Air Force Historical Research Activity. All hail.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:31 08:31 08:31 08:31 1.00
1.00 17:04 08:33 08:33 08:32 2.00
1.00 25:34 08:30 08:30 08:31 3.00
1.00 33:55 08:21 08:21 08:29 4.00
1.00 42:24 08:29 08:29 08:29 5.00
1.00 50:50 08:26 08:26 08:28 6.00
0.80 57:11 06:21 07:56 08:25 6.80

some heavy lifting, 9 MAR 12

Slept thru my alarm this morning. Oops. No Concept2 as I am short on time before an 8:00am meeting.

4.0mi, 37:30, 8 MAR 12, Maxwell AFB, Alabama

iThink:
Liz Story, "Escape of the Circus Ponies"
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remix)

WX at 18:53 S 6 10.00 Fair CLR 73 59 62% 75 30.13 1020.2

Odometer 11C: 220.5mi

Z3. Average/max heart rate = 149/187 (I think 187 is a fluke.)

Nothing hard, and my legs weren't up to much, as my quads told me. Maybe I need to spin on the erg more since if I'm feeling that kind of kinks at the start of a run, then running would work even better in conjunction with the erg.

The pace is deliberate - I don't want to be overtraining right now. Writing for the dissertation is hard enough without beating myself physically into the ground.

Oh well. Time to get back at it when I return to Kansas.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:28 09:28 09:28 09:28 1.00
1.00 18:56 09:28 09:28 09:28 2.00
1.00 28:15 09:19 09:19 09:25 3.00
1.00 37:30 09:15 09:15 09:22 4.00

For my lost youth

Here dead we lie
Because we did not choose
To live and shame the land
From which we sprung.

Life, to be sure,
Is nothing much to lose,
But young men think it is,
And we were young.

-- A. E. Housman, "Here Dead We Lie"

10,000m on Concept2 Model E, 45:54.4, 7 MAR 12, Maxwell AFB, Alabama

iThink: Hilary Duff, "Wake Up"

WX at 18:53 SE 7 10.00 Fair CLR 65 50 59% 65 30.30 1025.9

Odometer 11C: 216.5mi equivalency.

Z3. Average/max heart rate = 145/150

Today was a controlled pace erg. I didn't want to go hard since I'd run 6.6 yesterday. Parameters were within 46:00 and MHR no higher than 80%, both of which I achieved today. Works for me.

Haven't thought about today's iThink in a long, long time.

Dissertation research is starting to wind down. True to form, I always find the most golden nuggets on the last two days of the trip. Happened with the Harry A. Summers' Vietnam Lessons Learned files at Carlisle Barracks in October, and happened today with the Gulf War Air Power Survey Task Force V files - which finally yielded the USCENTCOM documents for which I was so desperately searching. Woot.

Splits
Distance: 10000
Time: 00:45:54
Avg/500m: 02:18
Drag Factor: 108
Per Mile: 00:07:23

some heavy lifting, 7 MAR 12

Not much to say beyond that. It's been a few days, but I slept in because I felt like complete toast when I woke up yesterday morning. Long run ensued last night after I got done researching.

6.61mi, 58:41, 6 MAR 12, Maxwell AFB, Alabama

iThink: Ludwig van Beethoven, Symphony No. 3 "Eroica," Scherzo-Vivace

WX at 18:53 SE 7 10.00 Fair CLR 58 35 42% 57 30.40 1029.3

Odometer 11C: 213.4mi

Z3 start, Z4 finish. Average/max heart rate = 152/163

Today was a remarkably controlled, smooth run. It was not particularly fast, nor was it intended as such. I don't think my knees could take a lot of really hard running right now.

However, with one minor exception, I ran negative splits almost the entire run through. That's pretty good, actually. Some of it was that I deliberately held back the start so I didn't jackrabbit right away.

Weather was just about perfect too. I was treated to the sight of seeing two C-130s flying overhead in trail formation, running lights on. I almost felt like a paratrooper again! Almost.

Back to research as I did two oral interviews today, and I need to catch up on a few other things.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:05 09:05 09:05 09:05 1.00
1.00 18:02 08:57 08:57 09:01 2.00
1.00 27:02 09:00 09:00 09:01 3.00
1.00 36:00 08:58 08:58 09:00 4.00
1.00 44:47 08:47 08:47 08:57 5.00
1.00 53:29 08:42 08:42 08:55 6.00
0.61 58:41 05:12 08:31 08:53 6.61

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.