7.71mi, 66:30, 5 OCT 12, Norfolk, Virginia

iThink:
Iron Maiden, "Aces High"
Iron Maiden, "The Trooper"

WX at 06:59 N 7 7.00 Mostly Cloudy SCT060 BKN130 71 60 68% NA NA 30.14 1020.7

Odometer 12B: 124.5mi

Z4. Average/max heart rate = 160/175

I was up a bit later than usual, doing some homework for the Joint Forces Staff College, but I had to get out and get a run in since I slept in yesterday. That said, yesterday wasn't a Do Nothing But Eat day since I took out the STX AV8 (with mid-monster mesh and some hockey shooting strings) and played wall ball for about half an hour last night until I winged the ball over the fence of the tennis court backboard I was using for a wall. I spent another 15 minutes looking for the ball, gave up until getting a flashlight, and found it in a minute.

My Incipient Case of the Ass (tm) flared up again in a fucking monstrous way yesterday. Most of my friends who have been here figured I'd last a week or two before having a nuclear explosion of anger. That didn't happen until the end of the fourth week, but it happened because I was in a class that was supposed to introduce mission analysis as a step in the planning process.

I've done mission analysis many times, having grown up as a plans officer in a few jobs, and the spark that set me off was the instructor half-stepping through the lesson slides, not explaining much, and then giving the students a task with no standards, few sources, and no direction whatsoever.

I was thinking that we don't ask pilots to pre-flight their aircraft for the first time with just the books and no instruction, but that's in essence what we did yesterday in class and I was fucking pissed, enough for me to complain "There's no fucking way I'd teach it like that. I refuse to let fucking students sodomize themselves with goddamn cheese graters because I didn't show them what right looks like." I regret I only said that in front of half the class and alas, not the instructor.

Yet another day in the life of the school that values sports over professional competence or academics.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:36 08:36 08:36 08:36 1.00
1.00 17:14 08:38 08:38 08:37 2.00
1.00 25:46 08:32 08:32 08:35 3.00
1.00 34:34 08:48 08:48 08:39 4.00
1.00 43:08 08:34 08:34 08:38 5.00
1.00 51:48 08:40 08:40 08:38 6.00
1.00 60:35 08:47 08:47 08:39 7.00
0.71 66:30 05:55 08:20 08:38 7.71

4.15mi, 36:49, 3 OCT 12, Norfolk, Virginia

iThink: John Waite, "Change"

WX at 06:59 SW 5 7.00 Overcast SCT020 BKN080 OVC200 77 73 88% NA 78 30.06 1018.0

Odometer 12A: 279.2mi

Z3 high-Z4. Average/max heart rate = 155/173

Not fast, on a humid day, much more so than I'd normally expect for October. Still had to get out there. So be it. Today was harder than I expected, but that might be a consequence of yesterday's session on the erg, first one in a while.

But hey, negative splits!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:08 09:08 09:08 09:08 1.00
1.00 18:00 08:52 08:52 09:00 2.00
1.00 26:58 08:58 08:58 08:59 3.00
1.00 35:37 08:39 08:39 08:54 4.00
0.15 36:49 01:12 08:00 08:52 4.15

10,000m on Concept2 Model D, 43:56.1, 2 OCT 12, Norfolk, Virginia

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

WX at 05:59    E 3    3.00    Fog/Mist    SCT010 BKN030    70    67             90%    NA    NA    29.89    1012.3   

Odometer 12A: 275.1mi

Z3 start, Z4 finish.  Average/max heart rate = 156/179

After seeing the weather, and having deliberated a bit last night about doing something other than running after yesterday's long run, I decided to go hit 10,000m on the erg.  Pain, pain, pain.

Nobody else seems to want to use it, so that works for me.

I added some pseudo-GHD situps (not many, maybe 15) and GHD dips (about 15 also).  I probably should do those before going on the C2 because I left an awful lot of sweat in my wake that I had to wipe away.

I spoke with one of my classmates here and he was impressed that I hadn't had any Nuclear Explosions(tm) yet during the course that most of my friends (who had already been) had predicted.  Part of it is my role  as the student seminar leader.  Some of it is my heavy warhead suppression to avoid from really hurting the shit out of people's feelings.

We are about to enter the part of the course where we start doing some intensive planning.  Unfortunately, this plays to my greatest professional skills and the ones in which virtually everyone else is learning for the first time.  I will try to do some peer teaching and not be a complete asshole.

Splits
Distance:    10000
Time:    43:56.1
Avg/500m:    02:11.8
Drag Factor:    112
Per Mile:    00:07:04

7.34mi, 63:28, 1 OCT 12, Norfolk, Virginia

iThink:
Game Theory, "Last Day That We're Young"
Iron Maiden, "Aces High"
Iron Maiden, "The Trooper"

WX at 06:59 S 3 7.00 Overcast OVC100 65 59 81% NA NA 29.93 1013.4

Odometer 12A: 274.9mi

Z3-Z4. Average/max heart rate = 157/179

I was in a pretty fucktacular mood yesterday, so dinner ended up being a Five Guys Little Cheeseburger, Regular Fries, two bottles of New Belgium Trippel (since I wasn't going to go in for Delerium Tremens last night), and three Krispy Kreme doughnuts.

Thus, I was getting in a long run to work off my sins from the night prior.

Not stellar by any stretch, but not bad either.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:02 09:02 09:02 09:02 1.00
1.00 17:57 08:55 08:55 08:58 2.00
1.00 26:44 08:47 08:47 08:55 3.00
1.00 35:12 08:28 08:28 08:48 4.00
1.00 43:47 08:35 08:35 08:45 5.00
1.00 52:15 08:28 08:28 08:43 6.00
1.00 60:45 08:30 08:30 08:41 7.00
0.34 63:28 02:43 07:59 08:39 7.34

5.0mi, 46:20, 28 SEP 12, Norfolk, Virginia

iThink: Game Theory, "Faithless"

WX at 05:59 SW 3 7.00 Fair CLR 69 64 84% NA NA 30.08 1018.7

Odometer 12B: 116.8mi

Z3. Average/max heart rate = 146/170

I felt like complete shite this morning. I didn't feel okay until mile 4, a little late. Part of my malaise might be because of my generalized case of the ass of being in a military school that doesn't really value academics because it values softball more than professional competence.

I probably should not have watched the infantry attack scene in the second part of Birdsong in which the attacking infantry are told the artillery bombardment would have reduced the wire that then end up having to breach under direct fire.  It will not help my slowly simmering anger.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:12 09:12 09:12 09:12 1.00
1.00 18:39 09:27 09:27 09:19 2.00
1.00 28:07 09:28 09:28 09:22 3.00
1.00 37:24 09:17 09:17 09:21 4.00
1.00 46:20 08:56 08:56 09:16 5.00

4.9mi, 43:08, 27 SEP 12, Norfolk, Virginia

iThink:
Rush, "Cold Fire"
Freespace Blue Planet: AoA Soundtrack - Razorback

WX at 06:59 SW 3 7.00 Mostly Cloudy SCT120 BKN200 67 61 81% NA NA 30.17 1021.8

Odometer 12B: 111.8mi

Z3 high. Average/max heart rate = 155/170

For thinking I wasn't going to go very hard, I ended up doing a pleasantly faster run than I anticipated. I was going a lot faster than I would've guessed for holding at what I felt to be 80% MHR. I might've gone over at times, but I never felt like I was going very hard - which is never a bad thing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:10 09:10 09:10 09:10 1.00
1.00 17:56 08:46 08:46 08:58 2.00
1.00 26:41 08:45 08:45 08:54 3.00
1.00 35:20 08:39 08:39 08:50 4.00
0.90 43:08 07:48 08:40 08:48 4.90

4.26mi, 36:27, 26 SEP 12, Norfolk, Virginia

iThink:
Freespace Blue Planet: AoA Soundtrack - Aim
Game Theory, "Faithless"

WX at 05:59 Vrbl 6 7.00 Fair CLR 66 59 78% NA NA 30.19 1022.1

Odometer 12B: 106.9mi

Z4. Average/max heart rate = 157/172

Woke up later than I should've, and turned today's run into a time trial, especially in the last mile and a half. Better than nothing, though.

It's never a bad day when I run negative splits all the way through!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:48 08:48 08:48 08:48 1.00
1.00 17:25 08:37 08:37 08:43 2.00
1.00 26:02 08:37 08:37 08:41 3.00
1.00 34:21 08:19 08:19 08:35 4.00
0.26 36:27 02:06 08:05 08:33 4.26

A memory from my youth

If there was ever a song that's been imprinted in my memory, it's this one.  It's the song that was in my mind as I graduated from high school (22 years ago) and then from college.  I'd gotten the lyrics wrong initially, creating a very different impression of the song, but the correct ones are far more apropos.

Being back in Virginia, where I grew up, has become a bit Kafkaesque.

Game Theory, "Last Day That We're Young" from Lolita Nation


Adds up a shame to leave it so unresolved
Shakes all the sheathing loose from the wire
Time's going to be a luxury now in the responsibility empire
So give me some false hope I can take seriously
Set me some road blocks I can't break through
And watch what I'll risk to get what I want
I think too much I always do

No changing your side
No thinking it's time to start things over
No favors denied
No, not on the last day that we're young

Hang up the faces, Lon Chaney, your day's gone
'Cause each one is one less chance you can win
No one can get behind what they all say
And so you lose before you begin

What was it we were always wanting?
Didn't we know we had it all?
Show me some tear-eyed beauty that disappears
Every time I might happen along
Opalesque, eye-lined, owning the day
When it comes I'll have been proven wrong

No changing your side
No thinking it's time to start things over
No favors denied
No, not on the last day that we're young

No changing your side
No thinking it's time to start things over
No favors denied
No, not on the last day that we're young

What was it we were always wanting?
Didn't we know we had it all?

5.26mi, 48:44, 24 SEP 12, Norfolk, Virginia

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

WX at 05:59 N 7 10.00 A Few Clouds FEW049 63 53 70% NA NA 30.16 1021.3

Odometer 12B: 102.6mi

Z3 low-med. Average/max heart rate = 150/161

Today was intended to be a recovery run after yesterday's hard one. I think I might've gone too fast as the average HR probably should've been lower than 151, but at least it's not over 153, which is about the 80% mark.

The weather was nice, which had a lot to do with the general pleasantness of the run.

I saw a group of sailors running. Can't blame them for trying, but it was definitely tough for some.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 18:40 09:23 09:23 09:20 2.00
1.00 27:59 09:19 09:19 09:20 3.00
1.00 37:03 09:04 09:04 09:16 4.00
1.00 46:22 09:19 09:19 09:16 5.00
0.26 48:44 02:22 09:06 09:16 5.26

7.18mi, 62:50, 23 SEP 12, Norfolk, Virginia

iThink:
Freespace Blue Planet: AoA Soundtrack - Aim
Freespace Blue Planet: AoA Soundtrack - Razorback

WX at 09:59 N 17 7.00 Mostly Cloudy BKN100 69 49 49% NA NA 30.12 1019.8

Odometer 12B: 97.4mi

Z4. Average/max heart rate = 161/183.

Today was as good a run as I could expect for waking up at 9:00 and starting late. The weather just doesn't get much nicer than this, although for running, I think I'd go for 10F less. No matter.

The run started out slow as usual, but by the end, as I was coming back onto the NSA, I decided to turn the last mile into a full effort finish, to see just how much I could push into the red zone before I crashed. I figure it's okay if I'm holding 175-180bpm just to see how much pain I can tolerate. It's also something I probably should do more to improve lactate threshold in general.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:15 09:15 09:15 09:15 1.00
1.00 18:29 09:14 09:14 09:15 2.00
1.00 27:16 08:47 08:47 09:05 3.00
1.00 35:59 08:43 08:43 09:00 4.00
1.00 44:37 08:38 08:38 08:55 5.00
1.00 53:25 08:48 08:48 08:54 6.00
1.00 61:29 08:04 08:04 08:47 7.00
0.18 62:50 01:21 07:30 08:45 7.18

8,000m on Concept2 Model D, 34:56.6, 21 SEP 12, Norfolk, Virginia

iThink:
Carly Rae Jepsen, "Call Me Maybe"
Iron Maiden, "Aces High"

WX at 05:51 Calm 10.00 Fair CLR 63 59 87% NA NA 30.06 1017.8

Odometer 12B: 90.2mi

Z2 start, Z3 high main, Z4 high finish. Average/max heart rate = 157/178

Not enough inclination for a run but after having a beer, chili con carne, and three Krispy Kremes last night, I figured 8,000m on the erg was about right.

 Ouch.

Not sure where the cognitive dissonance of today's iThink comes from.

Splits
Distance:    8000
Time:    34:56.6
Avg/500m:    02:11.0
Drag Factor:    112
Per Mile:    00:07:02

6.77mi, 57:42, 20 SEP 12, Norfolk, Virginia

iThink:
MxPx, "I Will Follow"
Iron Maiden, "Aces High"

WX at WX at 05:51 NE 13 10.00 Overcast OVC060 67 54 63% NA NA 30.11 1019.7

Odometer 12B: 90.1mi

Z4. Average/max heart rate = 162/178

After not running yesterday and playing softball here at the Joint Forces Sports College (i.e., WAFWOT that would frankly be a lot more constructively spent studying or doing something I actually want to do), I needed to get out and do SOMETHING. So I figured I'd run over 6, which I did.

I was at a loss for a good iThink this morning and settled on the MxPx song, but I'd watched Iron Maiden Flight 666 last night on TV and the iThink was of course "Aces High." I think I know what I need to listen to in order to finish the paper I intend to mostly kill off of this weekend.

The relative absence of scenery in Norfolk remains unabated.

Oh, and fuck you Blogger for forcing the new UI.  Wankers.  I guess I get what I pay for.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:34 08:34 08:34 08:34 1.00
1.00 17:11 08:37 08:37 08:35 2.00
1.00 25:49 08:38 08:38 08:36 3.00
1.00 34:21 08:32 08:32 08:35 4.00
1.00 42:47 08:26 08:26 08:33 5.00
1.00 51:16 08:29 08:29 08:33 6.00
0.77 57:42 06:26 08:19 08:31 6.77

3.25mi, 30:18, 18 SEP 12, Norfolk, Virginia

iThink: various snippets of James Horner's soundtracks from Star Trek II and Star Trek III

WX at 06:51 S 13 10.00 Mostly Cloudy BKN100 73 69 87% NA NA 29.89 1012.1

Odometer 12B: 83.3mi

Z2-Z3. Average/max heart rate = 145/157

Today was supposed to be some light wogging. Yesterday's run combined with the 5k erg left me feeling more sore than usual, so I figured discretion is the better part of valor.

I have no idea where the iThink for today came from.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 09:29 09:29 1.00
1.00 18:52 09:23 09:23 09:26 2.00
1.00 28:04 09:12 09:12 09:21 3.00
0.25 30:18 02:14 08:56 09:19 3.25

5,000m on Concept2 Model D, 22:03, 17 SEP 12, Norfolk, Virginia

iThink: none.

WX at 17:51 SE 7 10.00 Mostly Cloudy FEW039 BKN065 76 63 64% NA 78 30.03 1017.0

Odometer 12B: 80.1mi

Z3 start, Z4 finish. Average/max heart rate = no reading

I was not really expecting to find a Concept2 in the gym here at Norfolk. I know it's the Navy and all, but a Concept2 is a kind of torture machine I don't normally associate with any place other than an Army gym or one catering to Crossfit enthusiasts.

So, after doing some desultory vertical chest, lower back, and abdominal work, I chanced on the C2 and decided to set it to 8,000m. Discretion prevailed and I chickened out at 5,000.

It's always hard for me to really judge what relative effort should feel like on a C2, and usually, I felt like I'm going harder than a HRM says I am. However, I wasn't wearing a HRM, so I don't know how I felt other than how I felt - which is rarely an accurate measure of work.

Still, better than not doing anything at all. Off to dinner, Target, and grocery shopping, in that order.

Splits
Distance: 5000
Time: 22:03.0
Avg/500m: 02:12.3
Drag Factor: 120
Per Mile: 00:07:06

4.18mi, 36:04, 17 SEP 12, Norfolk, Virginia

iThink: Psy, "Gangnam Style"

WX at 05:51 Calm 10.00 Overcast OVC040 68 59 73% NA NA 30.11 1019.4

Odometer 12B: 79.8mi

Z3 start, Z4 finish. Average/max heart rate = 156/179

I didn't sleep for shit last night, and I woke up with a raw peppery feeling in the back of my throat, which I've never had before.

I wanted to sleep in, but didn't, and this run started out rough. After the first two miles, though, I felt better, and by mile 3 I was fully warmed up as I was running under 8:00/mi in the last mile or so. I was lamenting the comparative lack of scenery here at the NSA. This is, after all, the Navy, and I don't think they run much.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:51 08:51 08:51 08:51 1.00
1.00 17:45 08:54 08:54 08:52 2.00
1.00 26:33 08:48 08:48 08:51 3.00
1.00 34:48 08:15 08:15 08:42 4.00
0.18 36:04 01:16 07:02 08:38 4.18

4.94mi, 43:06, 13 SEP 12, Norfolk, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2
Paul Oakenfold, "Ready Steady Go"

WX at 06:51 Calm 10.00 Partly Cloudy SCT020 64 61 90% NA NA 30.33 1027.0

Odometer 12B: 75.6mi

Z3. Average/max heart rate = 150/164

I was unsure how hard I wanted to go this morning, as I didn't feel particularly froggy, but I wanted to take advantage of the weather we were having since I figured there'd be days to take it easy.

I think the second set of Asics Gel-Neo33s I have aren't quite broken in. The first ones are, but these don't quite feel right. I still have mixed feelings about the shoes as I'm not entirely sure I want to embrace minimalist shoes, regardless of how dogmatic their fans are.

Today was a slightly more disciplined run, although with the number of people out running on the NSA this morning, I think I was trying to show off, which is a degree of vanity I think is frankly unusual. Nonetheless, there are a lot of slow runners on the NSA. I have to remind myself cognitively from time to time that I'm not on an Army installation and I am far removed from the light infantry culture I consider one of my formative professional experiences. That applies to my class as well.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:52 08:52 08:52 08:52 1.00
1.00 17:30 08:38 08:38 08:45 2.00
1.00 26:11 08:41 08:41 08:44 3.00
1.00 34:56 08:45 08:45 08:44 4.00
0.94 43:06 08:10 08:41 08:43 4.94

5.32mi, 46:34, 12 SEP 12, Norfolk, Virginia

iThink: Kansas, "Spider"

WX at 05:51 Calm 10.00 Fair CLR 56 52 87% NA NA 30.31 1026.4

Odometer 12A: 237.5mi

Z3. Average/max heart rate = 153/166

Easy run, aided by the blissful 56F temperatures. I damn near did a cartwheel I was so happy at the weather. I am easily thrilled these days.

The iThink today owes solely to seeing an ad for Kansas playing at a free show at Joint Expeditionary Base Little Creek, but that was on August 24. They actually predate my music choices some.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:00 09:00 09:00 09:00 1.00
1.00 18:12 09:12 09:12 09:06 2.00
1.00 26:53 08:41 08:41 08:58 3.00
1.00 35:14 08:21 08:21 08:48 4.00
1.00 43:51 08:37 08:37 08:46 5.00
0.32 46:34 02:43 08:29 08:45 5.32

5.06mi, 43:22, 11 SEP 12, Norfolk, Virginia

iThink: The Connells, "Fun and Games"

WX at 05:51 NE 14 10.00 Mostly Cloudy BKN055 68 46 45% NA NA 30.20 1022.5

Odometer 12A: 232.2mi

Z3 high-Z4. Average/max heart rate = 154/168

I had briefly forgotten the importance of today's date until I was computing times for this run. Then I remembered what I'd done that morning, a run of about the same distance, when the attacks happened.

Pacing was inconsistent but I was trying to figure out what was where on the Hampton Roads Naval Support Activity (NSA), where I'm attending school for the next ten weeks.

Sometimes the time doesn't matter as much when it's all recce-in-force. Fortunately, I had my GPS to trace the actual distance run.

At least I'm doing something for the first time in a few days. I'm reminded of the few times I ran at Norfolk Academy, about 9 miles away. Flattest course in our school league for sure.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:24 08:24 08:24 08:24 1.00
1.00 17:20 08:56 08:56 08:40 2.00
1.00 26:07 08:47 08:47 08:42 3.00
1.00 34:23 08:16 08:16 08:36 4.00
1.06 43:22 08:59 08:28 08:34 5.06

6.81mi, 65:14, 7 SEP 12, Springfield, Virginia

iThink: MaX, "Aim"

WX at 09:55 E 3 10.00 Fair CLR 79 71 77% NA 82 29.96 1014.7

Odometer 12A: 227.2mi

Z4. Average/max heart rate = 156/177

Didn't start out hard, but became hard because of the heat and open sunlight. No matter. I needed to get in the run because I'm going to eat, and I need to continue to lose weight.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:15 09:15 09:15 09:15 1.00
1.00 18:37 09:22 09:22 09:18 2.00
1.00 28:41 10:04 10:04 09:34 3.00
1.00 38:18 09:37 09:37 09:34 4.00
1.00 47:36 09:18 09:18 09:31 5.00
1.00 57:48 10:12 10:12 09:38 6.00
0.81 65:14 07:26 09:11 09:35 6.81

3.06mi, 31:00, 6 SEP 12, Springfield, Virginia

iThink: James Horner, Main Theme from Star Trek II: The Wrath of Khan

WX at 08:55 Calm 10.00 Light Rain OVC012 77 76 99% NA 78 29.88 1012.1

Odometer 12A: 220.4mi

Z3 low. Average/max heart rate = 145/173

Easy recovery run. I wished yesterday's run had happened on today's weather - since it started raining, not hard, but not light either. It was the kind of rain that is just about ideal for a long run. Alas, today was not to be if I wanted to practice the necessary direction that would prevent me from overtraining. I hope.

I have no idea what made me settle on something I haven't listened to in what has to be over a decade. I was reading something about "Mutt" Lange, which initially stuck the Corrs' "Breathless" in my mind, but I fixed that quickly.

My lack of doing anything but running is more problematic, but I'll fix that in a week.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:07 10:07 10:07 10:07 1.00
1.00 20:24 10:17 10:17 10:12 2.00
1.06 31:00 10:36 10:00 10:08 3.06

6.84mi, 68:05, 5 SEP 12, Springfield, Virginia

iThink: PSY, "Gangnam Style" (no shit.)

WX at 09:55 Vrbl 5 10.00 Partly Cloudy SCT018 82 72 72% NA 87 29.86 1011.2

Odometer 12A: 217.3mi

Z4. Average/max heart rate = 160/179

Today didn't start out feeling like it was going to be a hard run, but it turned into one when I realized I'd run through what I felt was most of my water reserves and started sweating in earnest. It's been a while since I've run to that degree of redline; when that happens, I have to drink a LOT of water to recover.

It's bad when I sweat enough where my shorts are soaked. I still needed to get a run in, so I did. I started a little later than I would've liked since I was waiting on the exterminator to get done in the house, while I got eaten up by mosquitoes. Today was hard enough where I started walking when my heartrate got to the high 170s. I could say I was feeling like a wimp, but I was genuinely toast after that run - and it wasn't that fast. I might've had "Gangnam Style" in my head, but I sure as shit didn't look like that this morning.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:51 08:51 08:51 08:51 1.00
1.00 18:18 09:27 09:27 09:09 2.00
1.00 27:57 09:39 09:39 09:19 3.00
1.00 38:12 10:15 10:15 09:33 4.00
1.00 48:33 10:21 10:21 09:43 5.00
1.00 59:25 10:52 10:52 09:54 6.00
0.84 68:05 08:40 10:19 09:57 6.84

5.48mi, 49:44, 3 SEP 12, Springfield, Virginia

iThink:
Dan Latarski and Kim Nagel, title music to the 1990 computer game Stellar 7
"Jester" from the PC video game Terminal Velocity
Maritime, "Tearing Up The Oxygen"
Maritime, "Pearl"

WX at 08:55 Calm 10.00 Overcast BKN010 OVC015 75 75 100% NA NA 30.06 1017.9

Odometer 12A: 210.5mi

Z4. Average/max heart rate = 157/181

Slow start, hard finish. I needed to get in a run but it was very, very humid today. By the end it was okay, like it usually is, but the start was a bit harder due to the humidity.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:54 08:54 08:54 08:54 1.00
1.00 17:48 08:54 08:54 08:54 2.00
1.00 27:11 09:23 09:23 09:04 3.00
1.00 36:23 09:12 09:12 09:06 4.00
1.00 45:42 09:19 09:19 09:08 5.00
0.48 49:44 04:02 08:24 09:05 5.48

4.29mi, 39:42, 31 AUG 12, Springfield, Virginia

iThink: ATB, "Ecstasy"

WX at 08:55 W 5 10.00 Fair CLR 77 71 81% NA 79 30.13 1020.4

Odometer 12B: 70.6mi

Z3. Average/max heart rate = 153/176

Easy run today that turned to be not as easy as I thought since it was warmer than I normally like, especially this late in the morning with the sun out. Better than nothing.

Hills continue to be the bane of my existence.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:59 08:59 08:59 08:59 1.00
1.00 18:26 09:27 09:27 09:13 2.00
1.00 28:04 09:38 09:38 09:21 3.00
1.00 37:09 09:05 09:05 09:17 4.00
0.29 39:42 02:33 08:48 09:15 4.29

5.02mi, 48:30, 29 AUG 12, Springfield, Virginia

iThink: R.E.M., "Driver 8"

WX at 08:55 Calm 10.00 Fair CLR 76 61 60% NA 78 30.02 1016.5

Odometer 12A: 205.0mi

Z3. Average/max heart rate = 151/176

Easy run that turned out to be not as easy as I thought due to some considerable hills on today's run route. At least I was passing by the Elder's future elementary school.

I felt better at the end, as is usual, after about the 35 minute mark. Still better than doing nothing.

I think my heavy lifting is temporarily at an end as I've moved most of the heavy boxes to the study in the house and now I'm unpacking boxes.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 19:35 10:18 10:18 09:48 2.00
1.00 29:08 09:33 09:33 09:43 3.00
1.00 38:55 09:47 09:47 09:44 4.00
1.02 48:30 09:35 09:24 09:40 5.02

5.0mi, 44:21, 28 AUG 12, Springfield, Virginia

iThink:
The Bats, "Courage"
The Bats, "Flowers and Trees"
Rush, "La Villa Strangiato"

WX at 08:55 Calm 10.00 Mostly Cloudy SCT048 BKN060 75 71 90% NA NA 29.96 1014.7

Odometer 12A: 200.0mi

Z4. Average/max heart rate = 159/179

The slower times are deceptive because of the hills in the area. I was working harder than I thought I could today, but it's also the first run in a while. I found myself running a bit faster, but I've been doing nothing but strength work for the last few days since I was moving boxes up two fairly lengthy flights of stairs. Or at least they feel that way.

So, I'm gaining speed, and some desired weight loss. Question is how much of it I actually keep off.

Back to unpacking the goddamn house.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:21 08:21 08:21 08:21 1.00
1.00 17:34 09:13 09:13 08:47 2.00
1.00 26:44 09:10 09:10 08:55 3.00
1.00 35:33 08:49 08:49 08:53 4.00
1.00 44:21 08:48 08:48 08:52 5.00

3.86mi, 34:54, 20 AUG 12, Springfield, Virginia

iThink:
MxPx, "I Will Follow" and some other popular radio song I've had the misfortune to hear but don't know the name

WX at 07:55 Calm 10.00 Overcast OVC049 68 68 68 67 99% NA NA 29.91 1013.1

Odometer 12A: 195.0mi

Z3. Average/max heart rate = no reading

Sunday marked a metric asston of lifting as one of my other friends came over at my behest and helped me move some of the really big-ass furniture in the house. The ones that are left are the really hard ones.

Today was cut short as I realized I really needed to go take a pit stop and there was nowhere in the neighborhood. I felt fully loosened up by the end, so it wasn't a total loss.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
3.86 34:54 34:54 09:02 09:02 3.86

~5.06mi, time indeterminate, 18 AUG 12, Fairfax, Virginia

iThink: None.

WX at 09:55 Vrbl 3 10.00 Fair CLR 75 62 65% NA NA 29.93 1013.6

Odometer 12A: 193.1mi

Z3/Z4. Average/max heart rate = no reading

I was haring for the Mount Vernon HHH's 1333rd run. This was appropriate, since the lead hare was one of my coworkers (and a good friend) in Iraq and Afghanistan and figured a 101st Airborne-themed hash would be a good thing. All the hares were 101st veterans, and since the activation also coincides with National Airborne Day (16 August) I could claim some paratrooper pride.

As far as trail design it was good. I thought it did a good job of keeping the group together, although there were some obstinate folks who wanted to walk the runners' trail, leading to some monster stragglage. No matter.

That said, I don't feel as interested in hashing as I used to, although some of this I could chalk up to other pressures as of late. I have gotten old and cranky, so I may be less amenable to some of the hash culture.

Splits, none, but I'd guess about an hour of running and some walking.

5.05mi, 48:57, 16 AUG 12, Springfield, Virginia

iThink: Juliana Hatfield, "Perfection"

WX at 08:55 NW 5 10.00 Fair CLR 75 61 61% NA NA 30.00 1016.1

Odometer 12A: 188.0mi

Z3 high. Average/max heart rate = 155/176

Today was supposed to be an easy run. Lately, every time I hit any substantial hill, it ceases to be easy. At least today felt relatively settled and relaxed, rather than rushed.

Sort of a recovery day, but not really what it should've been. More running around the neighborhood to recce out potential run routes for the future. I think this is a good one.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:46 08:46 08:46 08:46 1.00
1.00 18:20 09:34 09:34 09:10 2.00
1.00 28:54 10:34 10:34 09:38 3.00
1.00 38:39 09:45 09:45 09:40 4.00
1.05 48:57 10:18 09:49 09:42 5.05

5.6mi, 51:19, 15 AUG 12, Springfield, Virginia

iThink: Bear McCreary, "Storming New Caprica"

WX at 07:55 NW 9 10.00 Fair CLR 74 67 74 67 79% NA NA 29.87 1011.8

Odometer 12A: 182.9mi

Z4. Average/max heart rate = 162/184

An inconsistent run, but mostly on paved trails. I decided to check out the trails around Huntsman Lake, not far from where I live now.

They are okay, but I am still learning the area. Still trying to get a feel for speed and pace, but my lack of power going uphill remains problematic.

Some of that is weight loss, but it is difficult to do that when eating around three others.
Some of that is just going to the gym and working on raw power.

That can come later. There's also furniture to move that I should start working on.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:34 08:34 08:34 08:34 1.00
1.00 17:58 09:24 09:24 08:59 2.00
1.00 27:40 09:42 09:42 09:13 3.00
1.00 37:03 09:23 09:23 09:16 4.00
1.00 45:57 08:54 08:54 09:11 5.00
0.60 51:19 05:22 08:57 09:10 5.60

5.97mi, 53:32, 13 AUG 12, Springfield, Virginia

iThink: MxPx, "I Will Follow"

WX at 07:52 Calm 10.00 Mostly Cloudy SCT060 BKN150 BKN250 70 63 70 65 79% NA NA 30.07 1017.8

Odometer 12A: 177.3mi

Z4. Average/max heart rate = 161/183

First run in a week or so. The road to recovery is going to be bumpy, I think.

Exploring the trail network around the neighborhood. I was pleasantly surprised at the end of all this, but the fact remains that I don't have much speed going uphill. I also haven't done any gym work, so I'm counting on the metric asston of boxes I expect to start taking upstairs starting tomorrow.

Still, not as bad as I feared. I haven't weighed myself, so I don't know whether I've gained or lost either.

At least the temperature was livable. Things will improve.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:13 08:13 08:13 08:13 1.00
1.00 17:42 09:29 09:29 08:51 2.00
1.00 27:36 09:54 09:54 09:12 3.00
1.00 36:14 08:38 08:38 09:03 4.00
1.00 45:02 08:48 08:48 09:00 5.00
0.97 53:32 08:30 08:46 08:58 5.97

Catharsis

The Bill O'Reilly remix is still a strangely apropos song at this point in my life.

That or Iron Maiden's "Aces High." I think I feel better when I listen to the latter rather than the former.

I have not yet resorted to Metallica's "St. Anger," although it is getting there, and I catch myself muttering "jesus fucking airborne christ" a lot lately.

5.00mi approximate, 61:04/time indeterminate, 8 AUG 12, Fairfax, Virginia

iThink: None.

WX at 07:52 NW 6 5.00 Fog/Mist SCT055 SCT080 OVC200 74 71 75 71 91% NA NA 29.98 1015.1

Odometer 12A: 171.3mi

Z2. Average/max heart rate = ~110/168

Scouting trail for a hash that I'm doing later this month. It's been a few years since I last did this, so I was taking all direction from the proverbial tower. First run of ANY kind since 2 August. The road to recovery is...under construction.

The temperature's not so bad - it's the humidity that's really the big difference here.

And the bugs.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
5.00 61:04 11:04 14:13 14:13 5.00

6.22mi, 59:44, 2 AUG 12, Springfield, Virginia

iThink:
MxPx, "I Will Follow"
"Johnny Hopkins Onto Victory"

WX at 08:55 Calm 10.00 A Few Clouds FEW095 81 71 73% NA 85 29.91 1012.9

Odometer 12A: 166.3mi

Z4. Average/max heart rate = 159/179

First workout since starting the move. I didn't do anything when I was packing out the house, and nothing while I was on the road.

First run in a while, and my legs are very tired. Not doing other work in the gym has not helped - my legs are still dead, especially on the uphills. It is more humid here, although the temperature is lower, mostly. I'm not waking up early enough to get more substantive work done.

The interruption on the road to recovery is not inconsequential, but it is very hard to get back into any substantive work when things have been so turbulent in the move.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:39 09:39 09:39 09:39 1.00
1.00 19:00 09:21 09:21 09:30 2.00
1.00 28:13 09:13 09:13 09:24 3.00
1.00 38:00 09:47 09:47 09:30 4.00
1.00 47:53 09:53 09:53 09:35 5.00
1.00 57:34 09:41 09:41 09:36 6.00
0.22 59:44 02:10 09:51 09:36 6.22

Song of the Day

The movers are here, there is ambiguity, and this is the only goddamn song that comes to mind.

4.5mi+lift, 43:51, 23 JUL 12, Fort Leavenworth, Kansas

iThink:
Dan Latarski and Kim Nagel, title music to the 1990 computer game Stellar 7
Kernkraft 500, "Zombie Nation"

WX at 08:53 SW 9 10.00 A Few Clouds FEW250 88 63 43% NA 89 30.07 1016.8

Odometer 12A: 160.1mi

Z3 HRM, Z4 effort. Average/max heart rate = 149/164

My legs were absolutely dead. I wasn't going very hard for heart rate but my legs were complete and utter toast.

Hang clean to split jerk 15/15/10 @65#
GHD situp 20/20/15
Bench press 30/30/30 @95#
GHD back extension 15/15/15
TRX Row 10/10/10
Unilateral Romanian Deadlift 8/8/8 each leg

The only saving grace was that the return was slightly faster (or at least felt that way) than other times I've gone.

Last real workout for a while. Movers are coming tomorrow.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 09:59 09:59 1.00
1.00 19:55 09:56 09:56 09:58 2.00
1.00 29:20 09:25 09:25 09:47 3.00
0.28 31:55 02:35 09:14 09:44 3.28

1.00 41:43 09:48 09:48 09:45 4.28
0.22 43:51 02:08 09:42 09:45 4.50

6.68mi, 62:48, 21 JUL 12, Fort Leavenworth, Kansas

iThink: Rush, "Middletown Dreams"

WX at 07:53 S 7 10.00 Partly Cloudy SCT250 75 65 71% NA NA 30.10 1018.1

Odometer 12B: 66.3mi

Z3 high/Z4. Average/max heart rate = 153/168

Somehow, today felt like a Z4 run for relative effort, even though the HRM says I only averaged 153bpm, which this run absolutely did not feel like at all. 153bpm is supposedly my 80% MHR threshold, although I don't think I feel that way at all.

Last 666 run before I move. Tomorrow is a day of rest as I will be packing out parts of the house in earnest tomorrow.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 09:33 09:33 1.00
1.00 19:06 09:33 09:33 09:33 2.00
1.00 28:28 09:22 09:22 09:29 3.00
1.00 37:38 09:10 09:10 09:24 4.00
1.00 47:01 09:23 09:23 09:24 5.00
1.00 56:25 09:24 09:24 09:24 6.00
0.68 62:48 06:23 09:23 09:24 6.68

4.48mi+lift, 42:14, 20 JUL 12, Fort Leavenworth, Kansas

iThink: Bear McCreary, "Battlestar Sonatica" (no shit.)

WX at 07:53 E 8 10.00 A Few Clouds FEW250 75 66 74% NA NA 30.08 1017.2
WX at 06:53 E 7 10.00 Partly Cloudy SCT200 73 65 76% NA NA 30.07 1017.0

Odometer 12A: 155.6mi

Z3 high-Z4. Average/max heart rate = 153/174

I felt surprisingly better today even after yesterday's longer run and working in the garage most of the day sweeping it out and breaking down shelves in yesterday 100F weather.

WX at 16:53 yesterday N 12 G 18 10.00 A Few Clouds FEW080 102 65 30% NA 106 29.94 1012.3

Productive day in the gym today!
- jerk and split clean 15x2 @75#
- GHD situp 20x2
- bench press 30x2 @95#
- GHD back extension 15x2
- multidirectional lunge 6x2 @10+10#
- row 500m on Concept2 Model D (2:05/2:02 @ drag factor 140)
- unilat roman deadlift with reverse fly 8x2 @5+5@

The run even felt okay going back, although it was hard as usual after such a workout.

I do not understand why I felt better today because it can't be just the weather.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 18:31 09:14 09:14 09:15 2.00
1.00 27:51 09:20 09:20 09:17 3.00
0.28 30:21 02:30 08:56 09:15 3.28

1.00 40:18 09:57 09:57 09:25 4.28
0.20 42:14 01:56 09:40 09:26 4.48

5.56mi, 57:36, 19 JUL 12, Fort Leavenworth, Kansas

iThink:
ATB, "Ecstasy"
Hüsker Dü, "Eight Miles High"

WX at 07:53 W 6 10.00 Mostly Cloudy FEW050 SCT110 BKN250 83 67 59% NA 86 29.97 1013.5

Odometer 12B: 59.6mi

Z3. Average/max heart rate = 147/171

Good god today was fucking hot. Not so much because of the air temperature (which is a bit higher than usual) but the direct sunlight through much of the run.

My legs were also pretty beat after yesterday, so I decided to turn today into a recovery run, which I think was generally disciplined enough to do.

I probably had too much salt last night at dinner between my onion soup and macaroni and cheese. That's some bad eating, but it was a desperation dinner.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:23 10:23 10:23 10:23 1.00
1.00 20:39 10:16 10:16 10:19 2.00
1.00 31:28 10:49 10:49 10:29 3.00
1.00 41:40 10:12 10:12 10:25 4.00
1.00 51:57 10:17 10:17 10:23 5.00
0.56 57:36 05:39 10:05 10:22 5.56

Frak. It's. Hot.

4.49mi, 42:26, 18 JUL 12, Fort Leavenworth, Kansas

iThink:
Carly Rae Jepsen, "Call Me Maybe"
MaX, "Aim"

WX at 08:53 SW 14 10.00 Partly Cloudy FEW100 SCT250 87 65 48% NA 89 29.93 1012.2

Odometer 12A: 151.1mi

Z3 high. Average/max heart rate = 153/173

I may not have been working that hard, but my legs are very, very tired, as I am.

Standard 3-something warmup, then the following:

clean and split jerk 15x2
GHD situp 20x2
bench press 95# 30x2
multidirectional lunge 6x2
GHD back extension 15x2
unilat roman deadlift and reverse fly 8x2

Run back was slow and very painful. I was experimenting with faster foot tempo but it still sucked monkey balls.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 09:29 09:29 1.00
1.00 18:58 09:29 09:29 09:29 2.00
1.00 28:05 09:07 09:07 09:22 3.00
0.29 30:38 02:33 08:48 09:19 3.29
1.00 40:32 09:54 09:54 09:27 4.29
0.20 42:26 01:54 09:30 09:27 4.49

Um, woot.

Probably not something the Xtians out there will want to read..."God's total kill count is 2,476,633..."

Oh, chortle.

http://imgur.com/a/BvlRy

4.89, 44:17, 16 JUL 12, Fort Leavenworth, Kansas

iThink: Immediate Music, "Lacrimosa Dominae"

WX at 05:53 S 8 10.00 Fair CLR 70 64 82% NA NA 29.99 1014.2

Odometer 12A: 146.6mi

Z3 start, Z4 finish. Average/max heart rate = 153/173

Bumpy start at the front, but after a quick pit stop and a few miles, today felt better. Still not warmed up until about mile 3.

Still not as fast as I'd like, but I think I probably need to do more base mileage.

Thought about gym work but realized I didn't have the time.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:13 09:13 09:13 09:13 1.00
0.21 11:11 01:58 09:22 09:15 1.21
1.00 20:11 09:00 09:00 09:08 2.21
1.00 29:27 09:16 09:16 09:10 3.21
1.00 38:24 08:57 08:57 09:07 4.21
0.67 44:17 05:53 08:47 09:04 4.88

6.06mi, 57:28, 14 JUL 12, Fort Leavenworth, Kansas

iThink:
R.E.M., "Driver 8"
Die Mannequin, "Orson Welles & 2012"

WX at 08:53 SW 5 10.00 A Few Clouds FEW200 78 66 67% NA 80 30.07 1017.1

Odometer 12B: 54.0mi

Z3. Average/max heart rate = 151/170

I woke up later than I wanted to for a run, but I needed to get one in. I spent most of yesterday afternoon at LegoLand and then walking around the Crown Center in uptown Kansas City. (Uptown enough where there's a car wash in the parking garage.)

My legs were undoubtedly tired from yesterday's gym work but also from the walking. Also probably just in general since combining nontraditional gym work with running makes me run very slowly. Still, I'll give this a few more weeks before I decide to go one way or the other.

To be honest, I would rather run faster than pursue the generalized fitness that I associate with the CrossFit crowd. I also have no illusions about going back to the tactical force and recognize that I frankly don't give two shits about that lifestyle, especially after the last few years.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 18:58 09:11 09:11 09:29 2.00
1.00 28:36 09:38 09:38 09:32 3.00
1.00 38:25 09:49 09:49 09:36 4.00
1.00 47:46 09:21 09:21 09:33 5.00
1.06 57:28 09:42 09:09 09:29 6.06

2.4mi+gym, 23:14, 13 JUL 12, Fort Leavenworth, Kansas

iThink: Carly Jepsen, "Call Me Maybe" (stop snickering.)

WX at 07:53 S 8 10.00 Overcast BKN090 OVC250 77 64 64% NA 79 30.03 1015.8 0.01

Odometer 12A: 141.7mi

Z3. Average/max heart rate = 147/172

Gym is closed tomorrow, so I chumped running for gym work: Clean and split jerk 10x2 (2d+30#), multidir lunge 6+5, GHD situp 20x2, unilat rom deadlift/reverse fly combo 10x2, bench press 30x2@95#, 500m row on Concept2 at drag factor 140 (2:02/2:00), GHD back extension 15x2

I am pretty sure my nagging back pain was soreness from the back extensions three days ago. I'll see what I feel like tomorrow.

Life goes on after the dissertation. Woot.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:32 11:32 09:37 09:37 1.20
1.20 23:14 11:42 09:45 09:41 2.40

Songs of the dissertation

I defended my dissertation today. It is, for the most part, less some administrivia, over. Now to get the rest of the queep out of the way, and that's it.

These are the songs that got me through what ended up being 452 pages of writing:

Above and Beyond feat. Oceanlab, “On A Good Day” (Original mix, Daniel Kandi remix, Jer Martin remix, Above and Beyond Club Mix, Original Extended Mix)

Above and Beyond, “Alone Tonight”

Archers of Loaf, “Backwash”

ATB, “Ecstasy”

Axis of Awesome, “Can You Hear the F---ing Music Coming Out of My Car”

Axis of Awesome, “Four Chord Song”

Basil Poledouris, “Care Package”

Bear McCreary, “The Differently Sentient”

Better than Ezra, “In The Blood”

Björk, “All Is Full of Love”

Bob Mould, “MM 17”

Body Count, “Killing Floor”

Carly Rae Jepsen, “Call Me Maybe”

Chikita Violenta, “Some Girls Are Bigger Than Others”

Chris Richards and the Subtractions, “Don’t Do Anything Tonight”

Daft Punk, “Derezzed”

Daft Punk, “End of Line”

Death Cab For Cutie, “Doors Unlocked and Open”

Death Cab For Cutie, “What Sarah Said”

Deep Forest with Peter Gabriel, “While The Earth Sleeps” (original mix and Junior Vasquez remix)

Dum Dum Girls, “There Is A Light That Never Goes Out”

Hüsker Dü, “Eight Miles High”

Hüsker Dü, “New Day Rising”

Jackson Browne, “The Barricades of Heaven”

Jackson Browne, “For America”

Jackson Browne, “Fountain of Sorrow”

Journey, “Only The Young”

Liz Longley, “Unraveling”

Maritime, “For Science Fiction”

Maritime, “German Engineering”

Maritime, “It’s Casual”

Maritime, “Pearl”

Maritime, “Tearing Up The Oxygen”

Mason Daring, “Spider”

Metallica, "St. Anger"

Michael Nyman, “The Heart Asks Pleasure First”

Motley Crüe, “Kickstart My Heart”

MxPx, “I Will Follow”

Peter Gabriel, “Red Rain”

R.E.M., “Driver 8”

Rob Zombie, “Feel So Numb”

Sarge, “Clearer”

Sugar, “Gift”

Sugar, “Tilted”

The Bats, “Courage”

The Bats, “Flowers and Trees”

The Calling, “Wherever You Will Go”

The Chills, “Heavenly Pop Hit”

The dB’s, “She Won’t Drive in the Rain Anymore”

The Killers, “When You Were Young”

The Lemonheads, “Steve’s Boy”

The Sisters of Mercy, “In the Temple of Love” (’93 remake with Ofra Haza singing)

The Smiths, “The Draize Train”

The Smiths, “There Is A Light That Never Goes Out”

The XX, “Intro” (Deep Focus remix, Dubstep Go Jane Go remix, DJ Eco Bootleg)

Tommy Keene, “Running For Your Life”

4.6mi, 45:26, 11 JUL 12, Fort Leavenworth, Kansas

iThink: The Cure, "Object"

WX at 07:53 NE 8 10.00 A Few Clouds FEW080 73 63 71% NA NA 30.07 1017.2

Odometer 12A: 139.2mi

Z3 mid. Average/max heart rate = 147/161

Easy run because my legs were pretty much toast. Discretion prevailed over stupidity.

Chanced across video from the Cure's Royal Albert Hall show where they played Three Imaginary Boys, Seventeen Seconds, Faith, and some other stuff. That would've been one to see. I haven't really listened to "Object" since I was in high school.

Dissertation defense tomorrow. Time to get my head screwed on tight.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:55 09:55 09:55 09:55 1.00
1.00 19:47 09:52 09:52 09:54 2.00
1.00 29:42 09:55 09:55 09:54 3.00
1.00 39:32 09:50 09:50 09:53 4.00
0.60 45:26 05:54 09:50 09:53 4.60

4.47mi, 43:02, 10 JUL 12, Fort Leavenworth, Kansas

iThink:
Jane Siberry, "One More Colour"
The Connells, "Fun & Games"

WX at 08:53 NE 7 10.00 Fair CLR 77 64 64% NA 79 30.10 1018.0
WX at 07:53 NE 9 10.00 Fair CLR 73 64 74% NA NA 30.09 1017.8

Odometer 12B: 47.9mi

Z3 high. Average/max heart rate = 151/171

Gymwork. Didn't realize I was using a much lighter bar than previously thought: clean and split jerk 10x2, unilat rom deadlift/reverse fly combo 8x2, GHD situp 20x2, GHD back extension 20x2, benchpress 45x2, pull-up/burpee combo 8x2

The run was ugly...in spite of the pleasant weather, relatively speaking.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 09:18 09:18 1.00
1.00 18:43 09:25 09:25 09:21 2.00
1.00 28:20 09:37 09:37 09:27 3.00
0.28 30:59 02:39 09:28 09:27 3.28
1.00 41:11 10:12 10:12 09:37 4.28
0.19 43:02 01:51 09:44 09:38 4.47

4.6mi, 41:01, 9 JUL 12, Fort Leavenworth, Kansas

iThink: The Go-Go's, "My Heart Will Go On/Johnny, Are You Queer"

WX at 07:53 NE 14 10.00 Mostly Cloudy FEW100 BKN250 73 64 74% NA NA 30.07 1017.2

Odometer 12B: 43.4mi

Z4. Average/max heart rate = 156/173

This morning went hard because I had to be back quickly. I'll get in some alternate work after I get in the shower.

My legs were tired, but nowhere as dead as yesterday. I felt significantly better by the 4-mile mark, just in time to finish. The uphills are killing me, worse than usual. At least the weather was passable, a break from last week.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:59 08:59 08:59 08:59 1.00
1.00 17:48 08:49 08:49 08:54 2.00
1.00 26:39 08:51 08:51 08:53 3.00
1.00 35:39 09:00 09:00 08:55 4.00
0.60 41:01 05:22 08:57 08:55 4.60

6.4mi, 63:01, 8 JUL 12, Fort Leavenworth, Kansas

iThink:
The Smiths, "Unhappy Birthday"
The Boo Radleys, "There She Goes"
MxPx, "I Will Follow"
Bear McCreary, "Passacaglia"

WX at 07:53 Calm 10.00 Mostly Cloudy FEW060 SCT150 BKN250 80 67 64% NA 82 30.03 1015.4
WX at 08:53 NE 6 10.00 Mostly Cloudy FEW060 SCT150 BKN250 83 67 59% NA 86 30.04 1016.0

Odometer 12A: 134.6mi

Z3. Average/max heart rate = 149/168

I wasn't planning on going as relatively easy as I did today, but the real reason was a colossal set of dead legs. I can point that squarely to doing the gym work (mostly on hamstrings and quads) that I've done this past week. I'll continue to do this through the end of the month to see if it'll work for me. One of the reasons I stopped doing Crossfit in Afghanistan was because my legs were dead, all the time, and it took away from my running. The other reason I stopped doing it was because it added to my already considerable rage at that point in my life, so I didn't need to add to the rage meter.

If not, I guess I'll see what else works in August.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:20 10:20 10:20 10:20 1.00
1.00 19:57 09:37 09:37 09:58 2.00
1.00 29:39 09:42 09:42 09:53 3.00
1.00 39:46 10:07 10:07 09:56 4.00
1.00 49:39 09:53 09:53 09:56 5.00
1.00 59:20 09:41 09:41 09:53 6.00
0.40 63:01 03:41 09:12 09:51 6.40

4.48mi, 43:31, 6 JUL 12, Fort Leavenworth, Kansas

iThink:
Katy Perry, "Part of Me" (stop laughing.)
Death Cab for Cutie, "Soul Meets Body"

WX at 08:53 SW 9 10.00 Fair CLR 86 64 48% NA 87 30.03 1015.4
WX at 07:53 S 8 10.00 A Few Clouds FEW250 83 64 53% NA 84 30.02 1015.1

Odometer 12B: 38.8mi

Z3. Average/max heart rate = 143/166

Normally I don't go to the gym two days in a row, but I figured since it was closed on the weekend I'd go today. Two sets Hang clean+split jerk x10, Multidirectional lunge x4 all around, 500m TT on Concept2 at drag factor 115 (1:56/2:00), 20x GHD situps, bench press@95# x25, unilat romanian deadlift/reverse fly combo x8 each leg.

Return run was painful, as usual.

The road to recovery is long, I suspect.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:36 09:36 09:36 09:36 1.00
1.00 19:13 09:37 09:37 09:36 2.00
1.00 29:01 09:48 09:48 09:40 3.00
0.28 31:33 02:32 09:03 09:37 3.28
1.00 41:37 10:04 10:04 09:43 4.28
0.20 43:31 01:54 09:30 09:43 4.48

4.46mi, 42:06, 5 JUL 12, Fort Leavenworth, Kansas

iThink:
The Connells, "Upside Down"
Björk, "All Is Full of Love"

WX at 08:53 SW 12 10.00 Fair CLR 85 64 50% NA 86 30.01 1014.8
WX at 07:53 S 7 10.00 Fair CLR 81 63 54% NA 82 30.00 1014.3

Odometer 12A: 128.2mi

Z3 high/Z4. Average/max heart rate = 151/174

First part felt easier than before, and I was fully warmed up by the time I got to the bubble gym.

Still working through form on some of these exercises, particularly Unilateral romanian deadlift with reverse fly combination. I may have to leave the reverse fly out because I can't get the form right.

No doubt I will pay for it later. Run back was painful, the way it always is after such a workout.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:12 09:12 09:12 09:12 1.00
1.00 18:30 09:18 09:18 09:15 2.00
1.00 27:48 09:18 09:18 09:16 3.00
0.27 30:13 02:25 08:57 09:14 3.27
1.00 40:14 10:01 10:01 09:25 4.27
0.19 42:06 01:52 09:49 09:26 4.46

5.56mi, 51:07, 4 JUL 12, Fort Leavenworth, Kansas

iThink:
Lush, "Outdoor Miner"
Chris Stamey, "14 Shades of Green"

WX at 07:53 S 12 10.00 Fair CLR 81 60 49% NA 82 29.93 1012.3

Odometer 12B: 33.3mi

Z4. Average/max heart rate = 158/176

So much for alternative workout this morning - all the gyms were closed. Holiday hours don't apply to July 4.

Better start, but ugly finish. It was hot.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:56 08:56 08:56 08:56 1.00
1.00 18:04 09:08 09:08 09:02 2.00
1.00 27:05 09:01 09:01 09:02 3.00
0.77 33:57 06:52 08:55 09:00 3.77
1.00 43:34 09:37 09:37 09:08 4.77
0.79 51:07 07:33 09:33 09:12 5.56

4.62mi, 45:00, 3 JUL 12, Fort Leavenworth, Kansas

iThink: The dB's, "Rains Around Here"

WX at 06:53 S 10 10.00 Mostly Cloudy BKN250 78 67 82 77 69% NA 80 29.94 1012.3

Odometer 12A: 123.7mi

Z3. Average/max heart rate = 151/170

Jesus fucking airborne christ my legs were sore as shit. I still have to work them again tomorrow.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:45 09:45 09:45 09:45 1.00
1.00 19:33 09:48 09:48 09:46 2.00
1.00 29:21 09:48 09:48 09:47 3.00
1.00 39:01 09:40 09:40 09:45 4.00
0.62 45:00 05:59 09:39 09:44 4.62

3.27 + 1.17mi, 30:40+11:40, 2 JUL 12, Fort Leavenworth, Kansas

iThink: Gnarls Barkley, "Gone Daddy Done"

WX at 07:53 S 9 10.00 Fair CLR 79 67 67% NA 81 29.99 1014.2
WX at 08:53 S 10 10.00 Fair CLR 83 68 61% NA 86 30.00 1014.6

Odometer 12B: 27.7mi

Z3/4. Average/max heart rate = 154/177

Relatively easy run, and I felt better today than I would've expected, but I decided to go do some of the exercises in this article (as well as some glute-hamstring developer situps) at mile 3.

I should do that more often. It was difficult, but I know I need to do it. Maybe Wednesday. I should also probably write down what I'm supposed to do so I'm not winging it as much as I did.

Today's iThink was because of killing two wasps nests that had taken root in the guardrails of my front porch. One of them stung Household6 yesterday, so it was on. I was going to kill every single last one of those motherfuckers. And I did. And so the song I hadn't thought of in a very long while became the earwig for today's run.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:23 09:23 09:23 09:23 1.00
1.00 18:43 09:20 09:20 09:21 2.00
1.00 28:13 09:30 09:30 09:24 3.00
0.27 30:40 02:27 09:04 09:23 3.27

TRX Row 3x12
Hang Clean to Split Jerk 3x10
Lunges 2x15
Unilateral Romanian Deadlift and Reverse Fly 2x10
GHD situps 3x20

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 40:36 09:56 09:56 09:30 4.27
0.17 42:20 01:44 10:12 09:32 4.44

6.67mi, 62:55 1 JUL 12, Fort Leavenworth, Kansas

iThink:
Bailter Space, "Glimmer Dot"
Bailter Space, "Return to Zero"
The Connells, "Fun & Games"
Cub, "Tomorrow Go Away"

WX at 08:53 SW 10 10.00 Partly Cloudy SCT150 82 66 58% NA 84 29.96 1013.2
WX at 07:53 S 9 10.00 Mostly Cloudy BKN140 78 66 67% NA 80 29.96 1013.0

Odometer 12A: 119.1mi

Z4. Average/max heart rate = 160/176

Today started rough and didn't get much better until about the 24-25 minute mark.

Shoes were too loose, but it is hard to find the exact spot with the Gel-Neo33s. I am thinking I will go back to the GT-series because these shoes fit differently than what I think I need.

Today was generally consistent but I am still not running as fast as I'd like.

I also recognize that I don't think I care enough about working out (or much of anything lately) to work out to that level of intensity or duration.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:27 09:27 09:27 09:27 1.00
1.00 18:48 09:21 09:21 09:24 2.00
1.00 28:18 09:30 09:30 09:26 3.00
1.00 37:44 09:26 09:26 09:26 4.00
1.00 47:07 09:23 09:23 09:25 5.00
1.00 56:38 09:31 09:31 09:26 6.00
0.67 62:55 06:17 09:23 09:26 6.67