5.0mi, 42:08, 21 APR 12, Fort Leavenworth, Kansas

iThink: Iron Maiden, "Aces High"

WX at 07:53    S 7    10.00    Partly Cloudy    SCT120 SCT250    43    38             30.05    1017.6           

Odometer 12A: 30.7mi

Z4.  Average/max heart rate = 160/179

Today was just past oxygen debt for relative effort.  I am running off some schadenfreude.  I probably won't get through all of it, as much I have of it, but today sort of helped.  Somewhat.

I ran generally negative splits (mile 3 is mostly uphill) so today was well spent, especially after not running yesterday.

I guess it was inevitable.  Blogger's somewhat douchey new UI has forced me to convert.  I get some keyboard shortcuts back, but I am old-fashioned and I don't like UI changes.  It's also why I don't like Windows Aero, among other things.

Splits

SGMT    AGGRG    SEGMT    PERMI    AVGPC    DIST

1.00    08:41    08:41    08:41    08:41    1.00

1.00    16:57    08:16    08:16    08:28    2.00

1.00    25:29    08:32    08:32    08:30    3.00

1.00    34:00    08:31    08:31    08:30    4.00

1.00    42:08    08:08    08:08    08:26    5.00

4.6mi, 38:59, 19 APR 12, Fort Leavenworth, Kansas

iThink: background music from this. Yes, really. It's in the back of my head anyway, nobody else is hearing it.

WX at 05:53 S 15 10.00 Mostly Cloudy FEW085 SCT150 BKN250 60 51 29.86 1010.5

Odometer 12A: 25.7mi

Z4. Average/max heart rate = 156/184

Today went surprisingly fast, although I felt like complete dogshit when I started. The second mile usually goes down hard, but from there on out, it was nothing but negative splits, especially near the end. I'll admit my last mile I was trying to burn guys I was passing.

Better than I expected. I have low expectations.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST

1.00 08:38 08:38 08:38 08:38 1.00

1.00 17:22 08:44 08:44 08:41 2.00

1.00 25:57 08:35 08:35 08:39 3.00

1.00 34:03 08:06 08:06 08:31 4.00

0.60 38:59 04:56 08:13 08:28 4.60

3.1mi, 29:49, 17 APR 12, Fort Leavenworth, Kansas

iThink: Origa - "Aney, Unborn Child"

WX at 06:53 SE 9 10.00 A Few Clouds FEW150 48 42 52 47 30.29 1025.6

Odometer 11C: 257.1mi

Z3. Average/max heart rate = 146/190 I don't buy the 190 MHR reading.

Nothing fast today. My legs were too beat after the hard run in and policing up runners yesterday.

The iThink is from the FreeSpace SCP add-on campaign Blue Planet: War in Heaven. Count me in the camp of people who say it is the best FS:SCP campaign, ever.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:31 09:31 09:31 09:31 1.00
1.00 19:28 09:57 09:57 09:44 2.00
1.10 29:49 10:21 09:25 09:37 3.10

0.73mi + 4:42mi, 5:11 + 44:27, 16 APR 12, Fort Leavenworth, Kansas

iThink: Dead Kennedys, "This Could Be Anywhere"

WX at 15:53 W 12 10.00 Partly Cloudy SCT060 63 38 30.15 1020.7

Odometer 12A: 23.2mi

Z5 start. Z3 midway. Z1 remainder. Average/max heart rate = no reading.

Playing volunteer cross-country coach for the kids at MacArthur Elementary School again today. I ran with the leaders and then went back to get all the kids as they straggled in. They are getting better.

I felt okay, surprisingly enough.

I have to wonder how long my Gel-Neo33s will last as I can already see they are a bit more flexible than I'm normally used to having. I like it - they ride very well - but the proof'll be in a few weeks after these are broken in for real.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.73 05:11 05:11 07:06 07:06 0.73

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.42 44:27 44:27 10:03 10:03 4.42

Disconnected

Maybe I should be concerned if I have this song on one-song infinite repeat?

Note to self: Figure out some other father-daughter bonding event than something that is organized by the Fort Leavenworth parishes, especially when I've been a diehard atheist for the last 25 years. It's great to be a heretic when the guy up front says "let us pray."



Fuck it all.

3.9mi, 37:55, 15 APR 12, Fort Leavenworth, Kansas

iThink:
Metallica, "St. Anger"
Metallica, "Damage, Inc."

WX at 08:53 S 24 G 35 10.00 Overcast and Breezy FEW095 SCT120 OVC180 66 57 29.50 998.0

Odometer 12A: 18.0mi

Z3. Average/max heart rate = 141/157

My legs hurt like a motherfucker, but I needed to get a run in. Running with the Elder is good for her, but it tears my knees up. There is nothing that says "today's run is going to lick my ass raw" like a throbbing pain in both knees at the start.

"St. Anger" is not the best iThink out there, but it sure as hell fit today. Maybe I should go to the gym and lift to get some of this rage out.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:52 09:52 09:52 09:52 1.00
1.00 19:20 09:28 09:28 09:40 2.00
1.00 29:36 10:16 10:16 09:52 3.00
0.91 37:55 08:19 09:08 09:42 3.91

The extent of my rage

Odometer 11C: 256.5mi. Z1-Z2 low run with older daughter.

My rage continues unabated. I have a notion why, but nothing I'm ready to write publicly yet. It's an indicator when this video is on single-song infinite repeat as I work on the dissertation:



I could cite something as facile as the Johns Hopkins lacrosse team imploding at Homewood in front of a sold-out crowd today, but that's not the real reason.

I have not had this kind and duration of sustained boiling rage since I returned to my house from combat three years ago.

and I want my anger to be healthy
and I want my anger just for me
and I need my anger not to control
yeah, and I want my anger to be me
and I need to set my anger free..

I had returned to my residence, but whether I returned home is debatable.

3.1mi, 30:17, 13 APR 12, Fort Leavenworth, Kansas

iThink: Immediate Music, "Lacrimosa Dominae" but really should've been Metallica, "St. Anger"

WX at 08:53 S 18 G 26 9.00 Overcast OVC015 56 53 29.83 1010.0

Odometer 12A: 14.1mi

Z3 low. Average/max heart rate = 145/172

Easy run after yesterday's redline session.

I am 40 years old today. That the only song that comes to mind today is Metallica's "St. Anger" speaks volumes. Yes, I am aware of its low status among the Metallica faithful. That's not the point, of course.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:44 09:44 09:44 09:44 1.00
1.00 19:48 10:04 10:04 09:54 2.00
1.10 30:17 10:29 09:32 09:46 3.10

2.38mi + 5,000m on Concept2 Model E, 21:03 + 22:04.4, 12 APR 12, Fort Leavenworth, Kansas

iThink:
50Foot Wave, "Hot, Pink, Distorted"
Iron Maiden, "Aces High"

WX at 07:53 SE 13 10.00 Overcast BKN050 OVC065 46 31 30.15 1021.1

Odometer 11C: 254.0mi equivalency.

Z4 run in, Z3 initial row to Z5 finish, Z4 run back. Average/max heart rate = 151/179 overall.

I ran much faster than I expected to today going in, although I was trying to run down someone who, as it turns out was going the same speed I was moving.

I hoped for a more controlled erg, and did so for about the first 4000m, holding the heart rate around 145-150. Then I was thinking about two things I'd seen recently:





Then I was reminded of the troops I had sent to their death four years ago and decided that sometimes it's good to erg the Concept2 at full bore because the alternatives are unacceptable. The last 1000m was one of those days where I took the entire last 1000m at Z5 intensity, which I could tell when my working heart rate, rarely much over 171, was holding steady at 177-179. It is the first zone 5 workout I've done in years.

I ran back to the house faster than I intended, but I had a fucking white-hot case of the ass. Three years after coming back from a combat zone, I am still angry.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST AHR MHR
1.19 09:58 09:58 08:23 08:14 1.21 159 171

Distance: 5000
Time: 22:04.4
Avg/500m: 02:12.4
Drag Factor: 106
Per Mile: 00:07:06
AHR/MHR: 149/179

SGMT AGGRG SEGMT PERMI AVGPC DIST AHR MHR
1.19 21:03 11:05 09:19 08:42 2.42 155 179

4.99mi, 42:05, 11 APR 12, Fort Leavenworth, Kansas

iThink: Above and Beyond feat. Oceanlab, "On A Good Day"

WX at 05:53 NE 10 10.00 Fair CLR 39 22 30.28 1025.5

Odometer 12A: 11.0mi

Z4. Average/max heart rate = 157/175

For going the speed I did today, I didn't feel like I was working as hard as I should. That means I'm either getting faster, or there's something about the Gel-Neo33s (aside from flexibility and a lower heel drop) that is making me go faster for relative effort.

I was particularly gratified to see generally even pace, relative to terrain. Mile 5 was particularly fast, but I was closing on finish, and went hard.

I felt surprisingly good today, which is good since I slept thru most of my alarm snoozes.

The weather was also a contributing factor - another great day for a hard run.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:38 08:38 08:38 08:38 1.00
1.00 16:59 08:21 08:21 08:30 2.00
1.00 25:30 08:31 08:31 08:30 3.00
1.00 34:04 08:34 08:34 08:31 4.00
0.99 42:05 08:01 08:06 08:26 4.99

And now it all makes sense...

(Milan) "Kundera defined kitsch as “the absolute denial of shit,” meaning it offers an airbrushed, sterilized, sentimentalized view of the world. From that, it doesn’t necessarily follow that art wallows in shit, but art doesn’t exist for the primary purpose of denying it, either. Kitsch is, first and foremost, a lie; its very existence is founded on bad faith."

And in this piece on Thomas Kinkade, in Salon, I realize this is why most of the shows on the Disney Channel that target my daughters make me want to kill infants and the elderly with my bare hands.

3.11mi, 30:13, 9 APR 12, Fort Leavenworth, Kansas

iThink: Sounds of SWC, "What Ya Gonna Do, PL?"

WX at 06:53 NE 6 10.00 Fair CLR 44 38 51 43 30.18 1022.0

Odometer 11C: 251.1mi

Z2. Average/max heart rate = 139/161

My legs felt like crap today, as I expected. I am paying off my burner of a run yesterday.

It was coming. On the bright side, I saw a formation run today, a memory of my professional salad days when I used to enjoy doing those things.

Hey, negative splits!

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:55 09:55 09:55 09:55 1.00
1.00 19:38 09:43 09:43 09:49 2.00
1.11 30:13 10:35 09:32 09:43 3.11

6.01mi, 51:08, 8 APR 12, Fort Leavenworth, Kansas

iThink:
Michael Hedges, "All Along the Watchtower"
Immediate Music, "Lacrimosa Dominae"


WX at 07:53 Calm 10.00 Fair CLR 40 35 30.40 1029.7

Odometer 12A: 6.0mi

Z4. Average/max heart rate = 153/178

I am disinclined to trust the average HR reading as I caught my heart rate monitor reading 100 while I was holding down 8:30/mi. I am pretty confident the battery is starting to go out - it is 4 years old.

New shoes today, a pair of ASICS Gel-Neo33s. The shoes look a bit fruity but they feel pretty good and because of their lowered heel drop, they feel more responsive. I'll reserve judgment until I have about 100 miles on them, but today, they feel pretty good.

Based on pacing, I felt surprisingly good for as fast as I was going. There were stretches that I felt pretty capable of holding 7:45/mi in gentle downhill, and the last two miles speak to one hell of a negative split. Today's weather was also a contributing factor as it was near-perfect running weather today. I should've jettisoned snivel gear, but no matter. Today wasn't intended as a time trial, but turned into one of sorts.

I might have found a new set of shoes to pull me away from the ASICS GT-series shoes I've been running in most of my running life (starting from the GT-II in 1988 going all the way through the GT-2170s that are the 11C shoes) I'll see whether my knees feel the same way tomorrow.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:45 08:45 08:45 08:45 1.00
1.00 17:12 08:27 08:27 08:36 2.00
1.00 25:51 08:39 08:39 08:37 3.00
1.00 34:33 08:42 08:42 08:38 4.00
1.00 42:47 08:14 08:14 08:33 5.00
1.01 51:08 08:21 08:16 08:30 6.01

3.04mi, 43:57, 7 APR 12, Fort Leavenworth, Kansas

iThink: none.

WX at 10:53 SE 12 9.00 Light Rain OVC028 53 46 30.13 1020.1

Odometer 11C: 248.0mi

Z1. Average/max heart rate = no reading.

A lot of walking today. Ran/walked with the elder's rampup for a 5k. She is discovering that she will need more work to get up long uphills.

So be it. Z1 only as I did not even break a sweat. I wanted to go, but for a variety of reasons, not the least of which was domestic inertia, I didn't get in a real run. If I don't get it in early in the day, it won't fucking happen. So be it.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:07 12:07 12:07 12:07 1.00
1.00 26:50 14:43 14:43 13:25 2.00
1.04 43:57 17:07 16:28 14:27 3.04

4.6mi, 40:46, 6 APR 12, Fort Leavenworth, Kansas

iThink: Bob Mould, "If I Can't Change Your Mind" (cover of his own Sugar song)

WX at 08:53 E 16 10.00 A Few Clouds FEW250 47 33 30.18 1022.1

Odometer 11C: 245.9mi

Z4. Average/max heart rate = 163/178

Harder than it felt, but that's partly because of today's magnificent weather. I can't think of more glorious running weather than what I had today.

My knees still hurt, but not as much after mile 3.

Mostly negative splits, but I didn't feel very great today.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:04 09:04 09:04 09:04 1.00
1.00 18:04 09:00 09:00 09:02 2.00
1.00 26:50 08:46 08:46 08:57 3.00
1.00 35:27 08:37 08:37 08:52 4.00
0.60 40:46 05:19 08:52 08:52 4.60

Record APFT, 286 points, 4 APR 12, Fort Leavenworth, Kansas

iThink: MxPx, "I Will Follow"

WX at 05:53 NE 12 10.00 Mostly Cloudy SCT060 BKN110 56 52 29.80 1008.7

Odometer 11B: 340.0mi equivalency
Odometer 11C: 241.3mi

Z4 high. Average/max heart rate = no reading

It occurred to me that part of the reason my knees hurt the last few days is that my shoes (11B) might possibly be worn out.

The barometer of this will be later today if my knees hurt after running in today's shoes (11C) which don't have as much mileage on them.

The selection of the same iThink as my last PT test was unintentional.

I did, however, run markedly faster this time than last, and to run 15:13 was pretty gratifying given the utter absence of any speedwork from my life. I did more pushups and situps too.

It is instructive to note that the last time I scored above 290 on a PT test was at Fort Campbell, 4 1/2 years ago. I was doing more regular PT, still harbored ambitions of attending Air Assault School, and would like to think I had better living habits then. It is perhaps sad to think that I would be happy running 15:13, because I always expected to run faster than that.

It is also possible that I am getting older, but that doesn't explain the general malaise of the last few years, at least not physically.

Splits
80 pushups, 80 situps, 15:13 2-mile run, 7 pullups

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 07:34 07:34 07:34 07:34 1.00
1.00 15:13 07:39 07:39 07:36 2.00

3.74mi, 5:43 + 35:04, 2 APR 12, Fort Leavenworth, Kansas

iThink: Cub, "Go Fish"

WX at 15:53 S 14 G 23 10.00 Fair CLR 86 56 29.65 1002.8

Odometer 11B: 337.8mi

Z4 ingress, Z2 remainder. Average/max heart rate = no reading

I wanted to get a little grindwork in, so I went in full bore as a starter. Probably not very bright, but right now, I don't give a fuck.

Next 2.27mi were running with some elementary school kids as a parent volunteer, and the last .74 was with E coming home. I hadn't thought about the Cub song in going on 13 years - I listened to it a lot when I was a young captain on temporary duty here at Fort Leavenworth back in 1999.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.73 05:43 05:43 07:50 07:50 0.73
1.00 16:28 10:45 10:45 09:31 1.73
1.00 28:04 11:36 11:36 10:17 2.73
0.27 31:51 03:47 14:01 10:37 3.00
0.74 40:47 08:56 12:04 10:54 3.74

What I brought back from combat

When I came back from Afghanistan, I didn't want to talk about it much because I wasn't in a close combat specialty, and I had nothing that smacked of a near-death experience.

I found, though, that I took the casualty reports a lot more personally than I probably should've. Part of that was because of my role as primary author of the campaign plan and framework orders that sent those troopers to their deaths.

When your people die, and you don't, you feel guilty. I have a hard time listening to people going into combat, and as a onetime joint planner, I felt guilty. That's not something that makes much sense since nobody shot at my fat ass. It probably won't, but I have a very, very hard time controlling it.



In spite of the fact that this isn't from my war and not from my organization, I had a really hard time listening to this. If I didn't feel some pangs of guilty conscience though, I would wonder if I'd lost something far more important.

Happy April Fools' Day, bitches

This is so goddamn evocative for how I feel about a great many things in my life these days.

4.6mi, 43:02, 1 APR 12, Fort Leavenworth, Kansas

iThink: The XX, "Intro"

WX at 09:53 S 10 8.00 Partly Cloudy FEW012 SCT250 71 65 29.66 1003.6

Odometer 11C: 239.1mi

Z3. Average/max heart rate = 152/169

Recovery run today. I was at the Kansas State Odyssey of the Mind competition yesterday in Manhattan, Kansas. I spent most of the day packmuling stuff for the girls, so I was effectively walking around almost all day with a light fighting load. My knees felt it yesterday, but my legs really felt it today.

Nothing excessively easy, but nothing particularly hard, especially as I will take my PT test on Wednesday. I am confident I will blow out the first two events, the run is the only question mark. I predict about the same as last time, so about a 285 if I do well.

And for those who think today is a good day for practical jokes...this picture says it all.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 09:26 09:26 1.00
1.00 18:41 09:15 09:15 09:20 2.00
1.00 27:53 09:12 09:12 09:18 3.00
1.00 37:19 09:26 09:26 09:20 4.00
0.60 43:02 05:43 09:32 09:21 4.60

2.4mi + 5,000m on Concept2 Model E, 21:11+21:47.7, 29 MAR 12, Fort Leavenworth, Kansas

iThink: Motley Crüe, "Kickstart My Heart"

WX at 07:53 E 17 G 25 10.00 Overcast OVC021 57 54 29.91 1012.1

Odometer 11B: 334.0mi equivalency.

Z4. Average/max heart rate = 154/177

140 (60/50/30) pushups, 140 situps (50/50/40) before start.

Much faster run than expected, then 5,000m at Z4 solid on the erg, then slower run (but still at Z4) back.

I will feel the suck later...

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 10:21 10:21 08:42 08:33 1.21

Distance: 5000
Time: 21:47.7
Avg/500m: 02:10.8
Drag Factor: 105
Per Mile: 00:07:01

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 21:11 10:50 09:06 08:45 2.42

3.91mi, 36:53, 27 MAR 12, Fort Leavenworth, Kansas

iThink: Dos Gringos, "Going In For Guns"

WX at 06:53 S 17 G 25 10.00 Mostly Cloudy BKN050 BKN100 64 57 70 64 29.92 1012.5

Odometer 11B: 329.9mi

Z3. Average/max heart rate = 142/163

My legs are still beat. Easy run with some hard parts. I felt better in the last mile. Not much more to say than that.

60 pushups, 70 situps before start.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:30 09:30 09:30 09:30 1.00
1.00 18:52 09:22 09:22 09:26 2.00
1.00 28:33 09:41 09:41 09:31 3.00
0.91 36:53 08:20 09:09 09:26 3.91

2.39mi+2,000m on Concept2 Model E, 23:17+8:50.8, 26 MAR 12, Fort Leavenworth, Kansas

iThink: "Johnny Hopkins On to Victory"

WX at 08:53 SE 12 10.00 Mostly Cloudy FEW110 BKN250 64 54 30.08 1017.8

Odometer 11C: 234.5mi equivalency

Z3 low. Average/max heart rate = 141/157

Started with 100 pushups and 120 situps. Pushups went uncharacteristically poorly.

Today had to be a recovery day, and the way my legs felt starting out that only confirmed that resolution. I decided to switch it up and row 2,000 on the Concept2 instead of running longer. That was probably a good idea, and rowing on the Model E gave me a good idea of controlled effort so I didn't exceed 150bpm, although the HRM says I did by a max rate of 152.

Tomorrow will be an easy day too for the legs.

Johns Hopkins beat Virginia on Saturday, so they are almost certainly the new #1 team in NCAA Division 1 lacrosse. Hence, the iThink today.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:35 11:35 09:39 09:34 1.21

Distance: 2000
Time: 08:50.8
Avg/500m: 02:12.7
Drag Factor: 105
Per Mile: 00:07:07

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 23:17 11:42 09:50 09:37 2.42

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