Wednesday, April 03, 2013

2.0mi on dreadmill/7.0mi, 16:04/60:51, 3 APR 13, Radcliff, Kentucky

AM iThink:
Nyan Cat music. No kidding.

PM iThink:
Above and Beyond pres. Oceanlab, "On A Good Day"
Jenn Grant, "Oh My Heart"

WX at 05:55 Calm 10.00 Fair CLR 28 17 62% NA NA 30.26 1025.3
WX at 18:55 NE 12 10.00 Fair CLR 49 15 26% 44 NA 30.26 1025.3

Odometer 12C: 226.0mi

AM run Z4. No HRM reading for AM.
PM run Z4. Average/max heart rate = 157/174

This morning I knew I wasn't going for very long, but my usual lugubrious tempo in the morning gave me little time to do much other than go hard on the dreadmill, after I'd done my 40/30/20/10 for pushups and situps.

Still, it was good to get that out of the way up front since I knew I needed a more substantive run tonight, which I got. However, running along the perimeter of Fort Knox meant that the roads that looked mostly passable from satellite imagery were anything but, so I remained on civilian roads. As I remember well, there's no shortage of hills around Fort Knox. Still, the weather was just about perfect for a hard run, and this evening run delivered the goods in spades.

AM Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 16:04 16:04 08:02 08:02 2.00

PM Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:50 08:50 08:50 08:50 1.00
1.00 17:17 08:27 08:27 08:39 2.00
1.00 26:16 08:59 08:59 08:45 3.00
1.00 34:57 08:41 08:41 08:44 4.00
1.00 43:55 08:58 08:58 08:47 5.00
1.00 52:35 08:40 08:40 08:46 6.00
1.00 60:51 08:16 08:16 08:42 7.00

Tuesday, April 02, 2013

4.0mi on dreadmill, 33:01, 2 APR 13, Radcliff, Kentucky

iThink:
Morrissey, "Tomorrow"

WX at 05:55 NW 3 10.00 Fair CLR 28 17 63% NA NA 30.21 1023.6

Odometer 12C: 216.9mi

Z4. Average/max heart rate = 160/174

After driving along the lines of 10 hours yesterday from Springfield to Radcliff, I was determined to get in something this morning. Pushups and situps to follow tonight.

Unfortunately, I'm still feeling the after-effects of the grilled onion double cheeseburger I got at McD's last night. Methinks my coworkers may not appreciate getting cropdusted all day...

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
4.00 33:01 33:01 08:15 08:15 4.00

Sunday, March 31, 2013

7.31mi, 62:44, 31 MAR 13, Springfield, Virginia

iThink:
R.E.M., "Driver 8"
Sisters of Mercy, "Temple of Love '92"

WX at 08:55 Calm 10.00 Partly Cloudy FEW075 SCT140 43 37 80% NA NA 30.02 1016.8

Odometer 12C: 212.9mi

Z4. Average/max heart rate = 158/173

Today went faster because I was in a rush.  I needed to get done quickly because I was getting my parents for Easter brunch.  Standard story, harder uphills, faster downhills.  I guess if I was serious about getting faster that I should do more squats so I have more power, but I don't feel that industrious.

Splits
SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:08:34 08:34 08:34 08:34 1.00
1.00 0:17:39 09:05 09:05 08:49 2.00
1.00 0:26:36 08:57 08:57 08:52 3.00
1.00 0:35:11 08:35 08:35 08:48 4.00
1.00 0:43:38 08:27 08:27 08:44 5.00
1.00 0:51:54 08:16 08:16 08:39 6.00
1.00 1:00:22 08:28 08:28 08:37 7.00
0.31 1:02:44 02:22 07:38 08:35 7.31

Saturday, March 30, 2013

5.04mi, 42:21, 30 MAR 13, Springfield, Virginia

iThink:
The Bats, "Courage
Paul Hardcastle, "19"

WX at 09:00 3 N10.00 Overcast OVC080 43 6 26 -3 50% 42 5 30.19 1022.4

Odometer 12C: 205.6mi

Z4. Average/max heart rate = 158/193

Today was faster, partly because of waking up later, but also because of being better rested, I suspect.

I had to console the Elder briefly last night when Kansas lost in basketball to Michigan. I couldn't care less about basketball and my loyalties are solely because of my previous stint at Kansas as a graduate student.

Hopkins plays North Carolina today in lacrosse, which is much more important to me than a basketball game, but that's just me.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:29 08:29 08:29 08:29 1.00
1.00 17:06 08:37 08:37 08:33 2.00
1.00 25:01 07:55 07:55 08:20 3.00
1.00 33:22 08:21 08:21 08:20 4.00
1.04 42:21 08:59 08:38 08:24 5.04

Friday, March 29, 2013

4.5mi, 42:00, 29 MAR 13, Springfield, Virginia

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

WX at 05:55 W 3 10.00 Overcast OVC060 39 30 71% NA NA 30.25 1024.6

Odometer 12B: 294.5mi

Z3. Average/max heart rate = 147/167

Was good for about 4 miles, and then had to walk. Still tired, but that's partly because I haven't left work any earlier than 7:00pm this week. Work has been nucking futs lately. But I still have to run.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:55 08:55 08:55 08:55 1.00
1.00 18:14 09:19 09:19 09:07 2.00
1.00 27:32 09:18 09:18 09:11 3.00
1.00 36:54 09:22 09:22 09:13 4.00
0.50 42:00 05:06 10:12 09:20 4.50

Wednesday, March 27, 2013

4.46mi, 40:03, 27 MAR 13, Springfield, Virginia

iThink:
Rush, "Faithless"

WX at 05:55 W 12 10.00 Fair CLR 39 27 63% 32 NA 30.03 1017.1

Odometer 12C: 200.6mi

Z3 high. Average/max heart rate = 153/170

Later start = modified shorter run from yesterday. The soreness from pushup and situps is starting to build. Just have to work through it.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:59 08:59 08:59 08:59 1.00
1.00 18:17 09:18 09:18 09:09 2.00
1.00 27:18 09:01 09:01 09:06 3.00
1.00 35:58 08:40 08:40 09:00 4.00
0.46 40:03 04:05 08:53 08:59 4.46

Tuesday, March 26, 2013

5.05mi, 44:20, 26 MAR 13, Springfield, Virginia

iThink:
Rush, "Faithless"

WX at 05:55 Calm 8.00 Fair CLR 32 31 95% NA NA 29.79 1008.9

Odometer 12C: 196.1mi

Z3. Average/max heart rate = 153/169

First run in a few days. Today felt pretty good, although it might be because I didn't go for my customary Sunday long run. I was also testing a new route that's a little more hilly, although hill work in itself is never a bad thing.

However, I'm starting to do pushups and situps again, so I have to get past my usual soreness as I get back into doing them so I can get my customary 200 points on the first two events of the PT test.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:45 08:45 08:45 08:45 1.00
1.00 17:42 08:57 08:57 08:51 2.00
1.00 26:35 08:53 08:53 08:52 3.00
1.00 35:18 08:43 08:43 08:49 4.00
1.05 44:20 09:02 08:36 08:47 5.05

Friday, March 22, 2013

5.05mi, 45:28, 22 MAR 13, Springfield, Virginia

iThink:
Porter Robinson, "Language" (Koncept Remix)
Sugar, "Tilted"

WX at 05:55 Calm 10.00 Fair CLR 22 15 72% NA NA 29.93 1013.9

Odometer 12C: 191.1mi

Z3. Average/max heart rate = 147/164

I stopped the GPS at a street crossing and didn't check to see if I'd turned it back on - which I had not. So today's timings are all estimate.

My legs felt better today, and I at least felt more fluid, compared to the last few days, although yesterday was deliberately a rest day in the hopes my legs might not feel so dead.

I'm about to come up onto a milestone, but I don't feel much lately.  Yesterday it was ire.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
5.05 45:28 45:28 09:00 09:00 5.05

Thursday, March 21, 2013

Contingency and the campaign planner

All of the media coverage on the beginning of Operation IRAQI FREEDOM a decade ago has brought up some of the recollections of those who fought in the war.  I noted last year that "survivor's guilt is a bitch goddess," but I felt it differently as a campaign planner than I did when I was closer to the front.  All this coverage reminded me of something I read about another war with Iraq, one much beforehand, and about the sorts of things that weighed on me for reasons I could not explain to my satisfaction, to anyone.

I freely acknowledge that I have no control over the sort of things that historians call contingency, or others might call chance.  And yet, it continues to grate on me.  It will probably continue to do so, long after the end of my wartime service.

---

On 30 October, after the repairs were completed, the Iwo Jima finally got under way. She barely got a mile into the channel before she suffered a major steam leak in her engine room. The superheated steam killed six crew members immediately. Four additional men in critical condition from burns and steam inhalation were taken to the hospital ship Comfort, anchored outside the harbor. Unfortunately, the four men died soon thereafter. The Iwo Jima, which had anchored in the channel, was towed back to the Mina Sulman pier.

(VADM Henry H.) Mauz appointed (RADM J. B.) LaPlante (the Iwo Jima was part of his Amphibious Task Force) to conduct a preliminary inquiry regarding the circumstances surrounding the accident. LaPlante, then overseeing the start of the Sea Soldier II amphibious exercise from his flagship Nassau in the Gulf of Oman, immediately flew to the Blue Ridge. Ironically, less than one hour before the Iwo Jima had gotten under way LaPlante had sent a message to all his commanding officers urging them to pay great attention to safety: “Our most sacred responsibility is the lives and safety of the people entrusted to our care.”  The next morning, LaPlante sat across from the author at breakfast in the Flag Mess on the Blue Ridge. He commented that when he was younger he had found it hard enough to deal with men dying who were about his age, but now, having young men die who were about his son's age was almost more than he could bear. 

The subsequent court of inquiry concluded that a non-English-speaking repair person had used brass nuts (with a black coating to make them indistinguishable from the required steel nuts) to install a valve in the high-pressure steam system involved. When subjected to high temperatures, brass softens and loses its strength. Under the enormous heat and pressure of steam at 640 pounds per square inch, the valve had failed, releasing 865-degree steam into the compartment.

Marvin Pokrant, Desert Shield at Sea: What the Navy Really Did

Wednesday, March 20, 2013

3.0mi, 27:43, 20 MAR 13, Springfield, Virginia

iThink:
The Suicide Denial, "Don't Let Me Die Here"

WX at 05:55 Calm 10.00 Fair CLR 30 15 54% NA NA 29.99 1015.9

Odometer 12C: 186.1mi

Z3 low. Average/max heart rate = 142/160

Short run because I was pressed for time. Gotta get to work early today.

Could also be a function of needing a light activity day that might give the legs a chance to rest up, sort of.  They're still tired.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:21 09:21 09:21 09:21 1.00
1.00 18:27 09:06 09:06 09:13 2.00
1.00 27:43 09:16 09:16 09:14 3.00

Tuesday, March 19, 2013

5.05mi, 46:08, 19 MAR 13, Springfield, Virginia

iThink:
The Breeders, "Divine Hammer"

WX at 05:52 Calm 10.00 Overcast OVC010 39 35 86% NA NA 29.78 1008.3

Odometer 12C: 183.1mi

Z3 high. Average/max heart rate = 150/167

I might've felt like I was going hard, but the HRM says otherwise. Legs are still tired.

I need to make a concerted effort to go to sleep early tonight to offset the 4 hours I got last night. I had momentum on something I've been trying to finish and I killed it off last night.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:24 09:24 09:24 09:24 1.00
1.00 18:53 09:29 09:29 09:26 2.00
1.00 27:32 08:39 08:39 09:11 3.00
1.00 36:35 09:03 09:03 09:09 4.00
1.05 46:08 09:33 09:06 09:08 5.05

Sunday, March 17, 2013

10.06mi, 91:00, 17 MAR 13, Springfield, Virginia

iThink:
Katy Perry, "Part of Me"

WX at 10:55 NW 5 10.00 Overcast SCT029 OVC046 41 30 64% 38 NA 30.17 1021.9

Odometer 12B: 290.0mi

Z3 high. Average/max heart rate = 153/169

Long run, but not as long as others since I had some other things I gotta today. The legs are very, very tired but were warmed up by the end. Still, I need to burn the lard.

I have no idea where today's iThink came from.  Surprisingly for a long run, there were no others.

Splits
SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:08 09:08 09:08 09:08 1.00
1.00 0:18:33 09:25 09:25 09:16 2.00
1.00 0:27:32 08:59 08:59 09:11 3.00
1.00 0:36:50 09:18 09:18 09:13 4.00
1.00 0:46:00 09:10 09:10 09:12 5.00
1.00 0:54:58 08:58 08:58 09:10 6.00
1.00 1:03:26 08:28 08:28 09:04 7.00
1.00 1:12:39 09:13 09:13 09:05 8.00
1.00 1:21:35 08:56 08:56 09:04 9.00
1.06 1:31:00 09:25 08:53 09:03 10.06

Friday, March 15, 2013

5.03mi, 45:39, 15 MAR 13, Springfield, Virginia

iThink:
The Who, "Eminence Front"
Lars Frederiksen and the Bastards, "Fight"

WX at 05:55 Calm 10.00 Fair CLR 25 21 83% NA NA 30.10 1019.6

Odometer 12B: 278.9mi

Z3. Average/max heart rate = 146/161

Legs still tired, need to run, daylight savings time really bites my ass. Beware the Ides of March.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:12 09:12 09:12 09:12 1.00
1.00 18:34 09:22 09:22 09:17 2.00
1.00 27:12 08:38 08:38 09:04 3.00
1.00 36:06 08:54 08:54 09:01 4.00
1.03 45:39 09:33 09:16 09:05 5.03

Wednesday, March 13, 2013

4.47mi, 41:45, 13 MAR 13, Springfield, Virginia

iThink:
Iron Maiden, "Wasted Years"

WX at 05:55 Calm 10.00 Fair CLR 32 28 84% NA NA 29.97 1015.1

Odometer 12C: 178.0mi

Z3. Average/max heart rate = 147/173

Legs are still tired going uphill. I forced myself to go to bed at 10pm last night, in the hopes I might catch up on some lost sleep. It was easier to get up this morning but I have no illusions that I've been caught up on cumulative sleep loss.

For a variety of reasons, I wanted to run harder today, but wasn't able to do so. Maybe tomorrow.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:05 09:05 09:05 09:05 1.00
1.00 19:07 10:02 10:02 09:33 2.00
1.00 27:55 08:48 08:48 09:18 3.00
1.00 37:21 09:26 09:26 09:20 4.00
0.47 41:45 04:24 09:22 09:20 4.47

Tuesday, March 12, 2013

4.5mi, 41:14, 12 MAR 13, Springfield, Virginia

iThink:
Linkin Park, "Faint"
Bob Mould, "MM 17"

WX at 05:55 SE 9 10.00 Light Rain SCT023 SCT034 BKN043 BKN075 55 52 88% NA NA 29.83 1010.3 0.01

Odometer 12C: 173.5mi

Z3. Average/max heart rate = 151/168

I am tired. So are my legs. My circadian rhythms have still not caught up. Damn you, daylight savings time.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:57 08:57 08:57 08:57 1.00
1.00 18:31 09:34 09:34 09:15 2.00
1.00 27:47 09:16 09:16 09:16 3.00
1.00 36:47 09:00 09:00 09:12 4.00
0.50 41:14 04:27 08:54 09:10 4.50

Sunday, March 10, 2013

8.67mi, 77:33, 10 MAR 13, Springfield, Virginia

iThink:
Iron Maiden, "The Trooper"
Bear McCreary, "All Along the Watchtower"
Jenn Grant, "Oh My Heart"

WX at 12:55 Vrbl 7 10.00 Fair CLR 58 29 33% NA NA 30.32 1027.1

Odometer 12B: 273.9mi

Z4. Average/max heart rate = 156/172

Today's run started ugly, with some decidedly dead legs. It was better by about 40 minutes in, but I had to weigh how tired I might've felt compared to how much I needed to get this run in.  So I went, and the first mile was okay, but quickly got worse.  By the end, I was just grinding the uphills trying to get back at under the 9:00/mi cutoff, which I just made.

On the bright side, the flat portion were averaging about 8:15-8:30/mi so I guess that's somewhat encouraging on a run of this length.

Splits
SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:08:31 08:31 08:31 08:31 1.00
1.00 0:17:38 09:07 09:07 08:49 2.00
1.00 0:26:30 08:52 08:52 08:50 3.00
1.00 0:35:34 09:04 09:04 08:54 4.00
1.00 0:44:44 09:10 09:10 08:57 5.00
1.00 0:53:45 09:01 09:01 08:58 6.00
1.00 1:03:06 09:21 09:21 09:01 7.00
1.00 1:11:39 08:33 08:33 08:57 8.00
0.67 1:17:33 05:54 08:48 08:57 8.67

Saturday, March 09, 2013

5.02mi, 42:25, 9 MAR 13, Springfield, Virginia

iThink:
"Johnny Hopkins On To Victory"
Iron Maiden, "Aces High"

WX at 10:55 Vrbl 5 10.00 Fair CLR 50 23 34% 48 NA 30.34 1027.7

Odometer 12C: 169.0mi

Z4. Average/max heart rate = 162/174

The weather was just about perfect! Went out for what I didn't think was going to be too long, and cranked out just about 5 miles, about what I needed to do after this week.

My legs are still tired, though. This should be interesting come tomorrow's long run. I definitely need to do a long run tomorrow. Because.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:16 08:16 08:16 08:16 1.00
1.00 16:50 08:34 08:34 08:25 2.00
1.00 25:42 08:52 08:52 08:34 3.00
1.00 33:52 08:10 08:10 08:28 4.00
1.02 42:25 08:33 08:23 08:27 5.02

Friday, March 08, 2013

4.12mi, 36:35, 8 MAR 13, Springfield, Virginia

iThink:
Rush, "Cold Fire"

WX at 05:55 NW 14 G 24 10.00 Fair CLR 37 25 61% 28 NA 30.16 1021.6

Odometer 12B: 265.2mi

Z3. Average/max heart rate = 149/169

Tired from going to sleep too late, woke up late, almost wimped out, but really glad I got at least a short run in. I need it. Badly.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:54 08:54 08:54 08:54 1.00
1.00 18:10 09:16 09:16 09:05 2.00
1.00 27:13 09:03 09:03 09:04 3.00
1.00 35:43 08:30 08:30 08:56 4.00
0.12 36:35 00:52 07:13 08:53 4.12

Thursday, March 07, 2013

4.62mi, 43:42, 7 MAR 13, Springfield, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 05:55 NW 3 10.00 Fair CLR 33 29 83% NA NA 30.07 1018.5

Odometer 12C:164.0mi

Z4. Average/max heart rate = 151/166

While the distance and speed wouldn't indicate, today was a significantly harder day than the numbers would indicate. The reason was all the residual ice from yesterday still on the sidewalk. It made what should've been a relatively easy day into something much harder, especially at the speeds at which I was going - slow. The ice amplified greatly the general lack of energy I felt going uphill.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:02 09:02 09:02 09:02 1.00
1.00 19:16 10:14 10:14 09:38 2.00
1.00 28:28 09:12 09:12 09:29 3.00
1.00 37:55 09:27 09:27 09:29 4.00
0.62 43:42 05:47 09:20 09:28 4.62

Tuesday, March 05, 2013

7.0mi, 62:46, 5 MAR 13, Springfield, Virginia

iThink:
Rush, "Ghost Rider"

WX at 05:55 Calm 10.00 Fair CLR 27 19 70% NA NA 30.08 1018.9

Odometer 12C: 166.4mi

Z3 high-Z4. Average/max heart rate = 155/172

It's going to snow later this week, so I figured I'd get in a long run today and hopefully get in some recovery mileage tomorrow. I slept in yesterday because I can't get to sleep early enough to not be tired when I wake up. That's going to require me to exercise a bit more discipline at night.

Today was an undistinguished run, in no small part because my legs were tired. I guess I'll see tomorrow how they feel.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:04 09:04 09:04 09:04 1.00
1.00 18:34 09:30 09:30 09:17 2.00
1.00 27:12 08:38 08:38 09:04 3.00
1.00 36:06 08:54 08:54 09:01 4.00
1.00 45:20 09:14 09:14 09:04 5.00
1.00 53:56 08:36 08:36 08:59 6.00
1.00 62:46 08:50 08:50 08:58 7.00

Sunday, March 03, 2013

8.65mi, 75:59, 3 MAR 13, Springfield, Virginia

iThink:
"Star Wars Rock - Interjections"
Dos Gringos, "Going In For Guns"
The Connells, "Fun & Games"

WX at 10:55 W 15 10.00 Overcast OVC050 38 16 42% 29 NA 29.87 1011.8

Odometer 12B: 261.1mi

Z4. Average/max heart rate = 163/178

I spent the last three days at Fort Hood, Texas. That was a festival of bad nutrition, both during the plane rides there and actually in Texas. I figured it was going to happen so I needed to get in a run.

However, I didn't want to go for a run so colossal (like the 11.4-miler I did last Sunday) that it destroyed me for the rest of the week. The road to recovery this week will be to get in a run EVERY day until next weekend. Only then will I be able to start chipping into the monster caloric intake of the last few days.

I lowballed in a bad way the amount of snivel gear I should've worn.  I went out fast to start warming up because it was cold and windy.  Oops.

Also, I was trying to recover from the absolutely poor flights I had from DFW. The one going out of DFW to Killeen was delayed over an hour since the first officer decided to not show and the airline was desperately trying to find another. The second was because the airplane that was intended to come in...broke...which required another crew...which required having to find another flight attendant for the different type of aircraft...which required multiple seat changes...which meant that for a plane ride that was supposed to finish at 8:57, I landed sometime about 11:25.

To add insult to injury, the Metro station was closed, so I had to take a shuttle bus from Washington Reagan to Braddock Road. Then I waited another 30 minutes or so for the Blue line train to take me back to Franconia-Springfield.

Fuck.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:26 08:26 08:26 08:26 1.00
1.00 17:21 08:55 08:55 08:41 2.00
1.00 25:41 08:20 08:20 08:34 3.00
1.00 34:29 08:48 08:48 08:37 4.00
1.00 43:22 08:53 08:53 08:40 5.00
1.00 52:33 09:11 09:11 08:45 6.00
1.00 61:51 09:18 09:18 08:50 7.00
1.00 70:30 08:39 08:39 08:49 8.00
0.65 75:59 05:29 08:26 08:47 8.65

Wednesday, February 27, 2013

5.12mi, 45:11, 27 FEB 13, Springfield, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 05:55 NW 9 10.00 Overcast OVC006 41 40 94% 35 NA 29.56 1001.1

Odometer 12C: 159.4mi

Z3 high. Average/max heart rate = 152/170

A slightly new route, just to see if I could find one that tipped me just over 5 miles. I think this one'll work, and I guess that extra 80 or so calories that I burn will start making up for the two Quarter Pounders I nom'ed down yesterday in a fit of snark and crank.

Going uphill was not fun, which makes me wonder how long recovery takes after a long beater of a run.

This is probably a good idea since I'm going back to battle sequestration demons at work. The political climate has become so poisoned that the US legislative branch is about as effective as the Senate of the Old Republic. I'm not sure if there's a Palpatine in the works. I only hope he/she won't be a populist toad.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:45 08:45 08:45 08:45 1.00
1.00 17:55 09:10 09:10 08:58 2.00
1.00 26:19 08:24 08:24 08:46 3.00
1.00 35:02 08:43 08:43 08:45 4.00
1.00 44:11 09:09 09:09 08:50 5.00
0.12 45:11 01:00 08:20 08:49 5.12

Sunday, February 24, 2013

11.38mi, 1:45:27, 24 FEB 13, Springfield, Virginia

iThink:
Rush, "BU2B"
Rush, "Ghost Rider"

WX at 10:55 NW 15 G 22 10.00 Fair CLR 50 31 49% 45 NA 29.91 1012.9

Odometer 12B: 252.4mi

Z3. Average/max heart rate = 155/170

Today was another day of forced effort. I didn't feel that great, and I'm not usually in the habit of going on long runs without feeling like I was up for it, but I thought I'd get better through the run. I did, but I tightly controlled my effort going out and treated it as a run to start glycogen regenesis, which for me seems to happen after the 90 minute mark. It also meant I didn't go particularly hard and didn't pay much attention to pace.

The iThink was surprising, but curiously appropriate for a day when many people are sitting in church.

Splits
SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:17 09:17 09:17 09:17 1.00
1.00 0:18:46 09:29 09:29 09:23 2.00
1.00 0:28:08 09:22 09:22 09:23 3.00
1.00 0:37:30 09:22 09:22 09:22 4.00
1.00 0:46:36 09:06 09:06 09:19 5.00
1.00 0:55:42 09:06 09:06 09:17 6.00
1.00 1:04:59 09:17 09:17 09:17 7.00
1.00 1:14:02 09:03 09:03 09:15 8.00
1.00 1:22:59 08:57 08:57 09:13 9.00
1.00 1:32:56 09:57 09:57 09:18 10.00
1.00 1:42:06 09:10 09:10 09:17 11.00
0.38 1:45:27 03:21 08:49 09:16 11.38

Friday, February 22, 2013

4.61mi, 41:59, 22 FEB 13, Springfield, Virginia

iThink:
Rush, "The Analog Kid"

WX at 05:55 Calm 10.00 A Few Clouds FEW150 31 17 56% NA NA 30.36 1028.5

Odometer 12B: 241.0mi

Z3. Average/max heart rate = 150/170

I was surprised to get out there after only 4 and a half hours of sleep, but I still need to run. At least the iThink was a good one this morning.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:13 09:13 09:13 09:13 1.00
1.00 18:47 09:34 09:34 09:24 2.00
1.00 27:28 08:41 08:41 09:09 3.00
1.00 36:35 09:07 09:07 09:09 4.00
0.61 41:59 05:24 08:51 09:06 4.61

Thursday, February 21, 2013

4.61mi, 40:59, 21 FEB 13, Springfield, Virginia

iThink:
Rush, "Presto"

WX at 06:36 WNW 4G16 10.00 Partly Cloudy BKN250 25 10 55% 18 NA 30.16 1021.1

Odometer 12C: 154.3mi

Z3 high. Average/max heart rate = 152/174

Almost slept in. Almost. Still middling uphills but today was better, somewhat. Still, meh.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:06 09:06 09:06 09:06 1.00
1.00 18:23 09:17 09:17 09:11 2.00
1.00 26:47 08:24 08:24 08:56 3.00
1.00 35:37 08:50 08:50 08:54 4.00
0.61 40:59 05:22 08:48 08:53 4.61

Tuesday, February 19, 2013

4.63mi, 43:09, 19 FEB 13, Springfield, Virginia

iThink:
The Go-Go's, "My Heart Will Go On" (yes, a cover of the Celine Dion song)
Rush, "BU2B"

WX at 05:55 Vrbl 6 10.00 A Few Clouds FEW130 39 23 52% 35 NA 30.05 1017.7

Odometer 12B: 235.4mi

Z3. Average/max heart rate = 152/174

Today sucked as a run, mostly due to tired legs. Probably still feeling the run from Sunday morning. While I enjoyed my weekend off, it's time to go back to work...

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:16 09:16 09:16 09:16 1.00
1.00 19:06 09:50 09:50 09:33 2.00
1.00 27:55 08:49 08:49 09:18 3.00
1.00 37:15 09:20 09:20 09:19 4.00
0.63 43:09 05:54 09:22 09:19 4.63

Monday, February 18, 2013

4.4mi, 41:10, 18 FEB 13, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"
Iron Maiden, "Wasted Years"

WX at 10:52 Vrbl 3 10.00 Partly Cloudy FEW120 SCT200 32 5 32% NA NA 30.40 1029.3

Odometer 12C: 149.7mi

Z3 low. Average/max heart rate = 149/163

Today was going to be a recovery run, and it was, based on heart rate alone. Tomorrow will tell whether it was recovery enough. Cold, but warm enough to warrant shorts, even though the air temperature was 32F. The sun was out.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:19 09:19 09:19 09:19 1.00
1.00 18:42 09:23 09:23 09:21 2.00
1.00 28:14 09:32 09:32 09:25 3.00
1.00 37:31 09:17 09:17 09:23 4.00
0.40 41:10 03:39 09:08 09:21 4.40

Sunday, February 17, 2013

My dark heart

From two related, but very different TV shows, these are a very, very accurate window to my heart.

"If people believe they'll go to heaven no matter what, they'll lose control over themselves.  Because nothing anyone does on the Twelve Worlds will matter to them.  The real world will turn into a game. Like New Cap City, people will kill, rape, destroy.  They'll be forgiven, and blessed, and go to heaven anyway."

"Which side are we on? We're on the side of the demons, Chief. We are evil men in the gardens of paradise, sent by the forces of death to spread devastation and destruction wherever we go. I'm surprised you didn't know that."

11.77mi, 1:46:10, 17 FEB 13, Springfield, Virginia

iThink:
Rush, "Middletown Dreams"
Rush, "Animate"

WX at 10:52 NW 24 G 33 10.00 Mostly Cloudy and Breezy BKN050 BKN075 32 8 36% 19 NA 29.98 1015.1

Odometer 12B: 230.8mi

Z3. Average/max heart rate = 158/176

First long run in a long while. What I hadn't counted on was the wind. The air temperature was low enough, but the wind was crazy.

I was still able to get through what I thought was a good run - I found that by the time I'd hit around 85-90 minutes, I'd been running long enough to start glycogen regenesis, something I haven't had occasion to do in a long while. The full warmup happened around the 35-minute mark, but the transition from running that fuel out around 75 minutes to the 10 minutes until glycogen regenesis really started to kick in was no fun (as evident by the mile 10 split).

I'm sure I'll pay for this run tomorrow.

Splits
SGMT AGGREGT SEGMT PERMI AVGPC DIST
1.00 0:09:03 09:03 09:03 09:03 1.00
1.00 0:18:10 09:07 09:07 09:05 2.00
1.00 0:27:14 09:04 09:04 09:05 3.00
1.00 0:36:24 09:10 09:10 09:06 4.00
1.00 0:45:15 08:51 08:51 09:03 5.00
1.00 0:54:06 08:51 08:51 09:01 6.00
1.00 1:03:01 08:55 08:55 09:00 7.00
1.00 1:12:22 09:21 09:21 09:03 8.00
1.00 1:21:07 08:45 08:45 09:01 9.00
1.00 1:30:41 09:34 09:34 09:04 10.00
1.00 1:39:31 08:50 08:50 09:03 11.00
0.77 1:46:10 06:39 08:38 09:01 11.77

Friday, February 15, 2013

4.61mi, 41:52, 15 FEB 13, Springfield, Virginia

iThink:
Porter Robinson, "Language" (Koncept Remix)
Rush, "BU2B"

WX at 05:52 SW 3 10.00 A Few Clouds FEW250 36 32 86% NA NA 30.02 1016.6

Odometer 12C: 145.3mi

Z3. Average/max heart rate = 151/167

Dead legs and being tired = easier run than usual. As to be expected, noticed it on the uphills. This too shall pass.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:04 09:04 09:04 09:04 1.00
1.00 18:36 09:32 09:32 09:18 2.00
1.00 27:07 08:31 08:31 09:02 3.00
1.00 36:21 09:14 09:14 09:05 4.00
0.61 41:52 05:31 09:03 09:05 4.61

Wednesday, February 13, 2013

5.54mi, 49:24, 13 FEB 13, Springfield, Virginia

iThink:
The Connells, "Fun and Games"

WX at 05:52 N 9 10.00 Mostly Cloudy FEW150 BKN250 35 26 70% 28 NA 29.91 1012.7

Odometer 12B: 229.0mi

Z3-4. Average/max heart rate = 151/169

Need to get another in before it snows tomorrow. I was hoping to go 6 but didn't get that far, but I didn't want to go too far.  The other thing that's not iThink-worthy was some piece of instrumental music I remember from the station idents for WYAH-TV when it was still channel 27 in Portsmouth, VA thirty years ago.  I think that clip was composed for NFL Films sometime in the 1970s, but I've never been able to find it.

Tomorrow might be a useful day of rest, but I don't really need a day of rest as much as I need to continue to put in base mileage.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:12 09:12 09:12 09:12 1.00
1.00 18:26 09:14 09:14 09:13 2.00
1.00 27:02 08:36 08:36 09:01 3.00
1.00 35:43 08:41 08:41 08:56 4.00
1.00 44:33 08:50 08:50 08:55 5.00
0.54 49:24 04:51 08:59 08:55 5.54

Tuesday, February 12, 2013

6.1mi, 53:18, 12 FEB 13, Springfield, Virginia

iThink:
that dog., "being with you"
Katy Perry, "Part of Me"

WX at 04:52 NW 15 G 28 10.00 A Few Clouds FEW130 49 26 41% 43 NA 29.89 1012.0

Odometer 12C: 140.7mi

Z4. Average/max heart rate = 157/171

First run in what I think was five days. Not bothering to count. This was a good run, although the weather was mild, and I was reasonably well rested after five days of "do nothing but eat."

Not sure what sparked one of the musical footnotes of my 20s, or the rather shameless Katy Perry recruiting ad for the Marine Corps.

At least I got out and ran.  It's a start.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:38 08:38 08:38 08:38 1.00
1.00 17:34 08:56 08:56 08:47 2.00
1.00 25:49 08:15 08:15 08:36 3.00
1.00 34:34 08:45 08:45 08:39 4.00
1.00 43:22 08:48 08:48 08:40 5.00
1.00 52:29 09:07 09:07 08:45 6.00
0.10 53:18 00:49 08:10 08:44 6.10

Thursday, February 07, 2013

4.62mi, 40:09, 7 FEB 13, Springfield, Virginia

iThink:
Rush, "BU2B"

WX at 05:52 Calm 10.00 Overcast OVC220 33 22 64% NA NA 30.42 1029.9

Odometer 12C: 134.6mi

Z3 mid. Average/max heart rate = 152/169

Yesterday was a "do nothing but eat" day because I was too tired to go out and run. I was absolutely squashed flat.

At least I got out here. Still feel like crap. Need to sleep more.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:49 08:49 08:49 08:49 1.00
1.00 17:54 09:05 09:05 08:57 2.00
1.00 26:04 08:10 08:10 08:41 3.00
1.00 34:46 08:42 08:42 08:41 4.00
0.62 40:09 05:23 08:41 08:41 4.62

Tuesday, February 05, 2013

4.4mi, 40:52, 5 FEB 13, Springfield, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 05:52 NE 5 10.00 Overcast BKN065 OVC140 35 25 67% 31 NA 29.88 1011.7

Odometer 12C: 130.0mi

Z3. Average/max heart rate = 148/167

Man, I felt like crap today. Slow start, easy run. I felt better by the end, but I went out because I had to, not because I really wanted to. Again.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:20 09:20 09:20 09:20 1.00
1.00 19:08 09:48 09:48 09:34 2.00
1.00 27:59 08:51 08:51 09:20 3.00
1.00 37:16 09:17 09:17 09:19 4.00
0.40 40:52 03:36 09:00 09:17 4.40

Saturday, February 02, 2013

6.0mi, 53:52, 2 FEB 13, Springfield, Virginia

iThink:
Bob Mould, "MM 17"
Ram Jam, "Black Betty" (although I was partly inspired by the internet meme of Betty Draper from Mad Men with "WHOAH FAT BETTY BAM A LAM" on it)
The Bats, "Flowers and Trees"
Rush, "Emotion Detector"

WX at 09:52 S 9 10.00 Mostly Cloudy BKN150 BKN250 26 7 44% 17 NA 30.36 1028.0

Odometer 12C: 125.6mi

Z4. Average/max heart rate = 159/175

I wasn't sure how much to expect from this run, as my legs were tired, but by the end, I was running pretty well. I was pleasantly surprised, but it wasn't until the last mile. I went out, as usual, not because I wanted to, but because I felt I had to.

The Rush song is partly after having started reading Neil Peart's Ghost Rider as my non-duty reading. It is a damn sight less depressing than Ken Kesey's Sometimes A Great Notion, surprisingly, although no less reflective. One of the reviews of Kesey's book compared it to Greek tragedy, and I can understand the comparison.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:33 08:33 08:33 08:33 1.00
1.00 17:41 09:08 09:08 08:50 2.00
1.00 27:16 09:35 09:35 09:05 3.00
1.00 36:40 09:24 09:24 09:10 4.00
1.00 45:20 08:40 08:40 09:04 5.00
1.00 53:52 08:32 08:32 08:59 6.00

Friday, February 01, 2013

4.61mi, 40:42, 1 FEB 13, Springfield, Virginia

iThink:
The Lemonheads,"Steve's Boy"
Robyn Hitchcock, "Madonna of the Wasps"

WX at 05:55 Vrbl 5 6.00 Light Snow OVC020 32 27 81% 27 NA 29.84 1010.8

Odometer 12C: 119.6mi

Z3 high-Z4. Average/max heart rate = 154/171

Yesterday was a day off, but still involved a mile or two of walking, so it wasn't a total wash. Today turned out to be a snowstorm that was starting to pick up, that wasn't immediately visible from the windows this morning. It started getting more interesting as I got further into the run.

Today's forecast says: Snow, mainly before 7am. High near 33. Windy, with a northwest wind 11 to 16 mph increasing to 21 to 26 mph in the morning. Winds could gust as high as 40 mph. Chance of precipitation is 80%. Total daytime snow accumulation of less than a half inch possible.

Awesome.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:51 08:51 08:51 08:51 1.00
1.00 18:00 09:09 09:09 09:00 2.00
1.00 26:29 08:29 08:29 08:50 3.00
1.00 35:23 08:54 08:54 08:51 4.00
0.61 40:42 05:19 08:43 08:50 4.61

Wednesday, January 30, 2013

4.82mi, 42:24, 30 JAN 13, Springfield, Virginia

iThink:
That damn Bayern München song again.
MxPx, "I Will Follow"

WX at 05:55 SE 3 10.00 Fair CLR 47 46 96% NA NA 29.85 1011.1

Odometer 12C: 115.0mi

Z4. Average/max heart rate = 156/172

My legs were tired, although much of it might've been letdown from yesterday's day of Crazy, as well as running to the slug line, coming up dry, and going to the bus, which automatically added a little more.

I don't think my wrong turns this morning helped either.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:24 08:24 08:24 08:24 1.00
1.00 17:22 08:58 08:58 08:41 2.00
1.00 26:20 08:58 08:58 08:47 3.00
1.00 35:15 08:55 08:55 08:49 4.00
0.82 42:24 07:09 08:43 08:48 4.82

Tuesday, January 29, 2013

Work...

Today was a day of work so insanely hectic that I caught myself asking "when the fuck does this end?"

It is a bad indicator when I start making jokes about fortified wines at work, which is my counter to thinking about bourbon or single malt when I'm there.

I'm totally getting shitty tonight, just on principle.

Good organizations do routine things routinely.  It shouldn't feel like we're folding fucking space to get routine shit done.

Bulleit Bourbon, here I come. Fuck it all.

3.33mi, 29:27, 29 JAN 13, Springfield, Virginia

iThink: some song for the Bayern Munich football club that I blame one of my friends for implanting in my head.

WX at 05:55 Calm 1.50 Fog/Mist FEW120 38 37 97% NA NA 30.09 1019.2

Odometer 12B: 223.4mi

Z4. Average/max heart rate = 158/174

Late start = short run. Thus, scouting the most direct route to get from Plan D (in case I miss my ride from work) to home. Seriously.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:44 08:44 08:44 08:44 1.00
1.00 17:35 08:51 08:51 08:47 2.00
1.00 26:38 09:03 09:03 08:53 3.00
0.33 29:27 02:49 08:32 08:51 3.33

Monday, January 28, 2013

4.35mi, 44:24, 28 JAN 13, Springfield, Virginia

iThink:
Bob Mould, "MM 17"

WX at 05:55 Vrbl 3 10.00 Light Rain BKN070 BKN080 33 27 79% NA NA 30.42 1030.4 0.01

Odometer 12C: 110.2mi

Z3 mid. Average/max heart rate = 151/165

A slow, gritty run, emphasized by the thin layer of ice on the roads this morning. What I didn't hear before sallying forth this morning was the freezing rain that characterized today's morning. I knew today was going to be slow, but I didn't think as slow as it actually was.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:51 09:51 09:51 09:51 1.00
1.00 20:31 10:40 10:40 10:15 2.00
1.00 30:07 09:36 09:36 10:02 3.00
1.00 40:58 10:51 10:51 10:15 4.00
0.35 44:24 03:26 09:49 10:12 4.35

Sunday, January 27, 2013

9.13mi, 82:33, 27 JAN 13, Springfield, Virginia

iThink:
Bob Mould, "The Descent"

WX at 11:55 Calm 10.00 Fair CLR 36 16 44% NA NA 30.60 1036.3

Odometer 12B: 220.1mi

Z4. Average/max heart rate = 159/175

First long run in a while. I figured I'd go under 10 just to see how I felt. Waiting until it was daylight was a big help, actually. It was slow, but not as slow as I thought it would be, and in the last mile, discretion was probably the wiser choice as I could feel it in the calves.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:58 08:58 08:58 08:58 1.00
1.00 18:32 09:34 09:34 09:16 2.00
1.00 27:29 08:57 08:57 09:10 3.00
1.00 36:11 08:42 08:42 09:03 4.00
1.00 45:07 08:56 08:56 09:01 5.00
1.00 54:09 09:02 09:02 09:01 6.00
1.00 63:35 09:26 09:26 09:05 7.00
1.00 72:38 09:03 09:03 09:05 8.00
1.00 81:28 08:50 08:50 09:03 9.00
0.13 82:33 01:05 08:20 09:02 9.13

Wednesday, January 23, 2013

4.62mi, 41:40, 23 JAN 13, Springfield, Virginia

iThink:
Vicsanmusic, "Contra - Waterfall"

WX at 05:55 Calm 10.00 Fair CLR 11 4 71% NA NA 30.34 1027.8

Odometer 12C: 105.8mi

Z3-Z4. Average/max heart rate = 152/170

I felt better, although I was running, ill advisedly, in sweatpants. Not doing that again. Not as apparently cold as yesterday because of the wind, so today was a better-feeling run in some ways. While this was a minute slower, I'm not that concerned about time.

While it's a stretch to say I could get used to this, it's not like I haven't run in cold like this in the past either.

While the music from a cover of the background music to the waterfall part (beginning of part 2 of that game) of the old video game Contra is a little off the beaten path, it was the first thing that I could listen to get the random bullshit that was on the news about Beyonce Knowles and the lip-sync from the inauguration out of my skull. Unlike most of America, I can't see any reason why I should care at all about it. At all.

More pithily: inauguration, meh.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:59 08:59 08:59 08:59 1.00
1.00 18:40 09:41 09:41 09:20 2.00
1.00 27:11 08:31 08:31 09:04 3.00
1.00 36:10 08:59 08:59 09:02 4.00
0.62 41:40 05:30 08:52 09:01 4.62

Tuesday, January 22, 2013

4.65mi, 40:52, 22 JAN 13, Springfield, Virginia

iThink:
Iron Maiden, "Wasted Years"

WX at 05:55 NW 13 G 18 10.00 Fair CLR 21 -3 34% 8 NA 30.12 1020.4

Odometer 12C: 101.2mi

Z3. Average/max heart rate = 154/168

Turns out I managed to catch the flu last Thursday, bad enough where I did the previously unthinkable and after getting fully kitted up to go run, stopped after less than 200m and called it quits. That flu flat out beat my ass.

Today's run was a measure to see how well I could get back up to snuff, and while it was no shakes for speed, I felt okay.

Living in the Midwest for the last six years (less my stints at Bagram and Fort Campbell) has apparently toughened me up to the cold, because for it being 21F air temperature and -3F wind chill, I didn't go bananas on snivel gear. Surprising. It also reflects in the Elder asking "what's wrong with this place" when I told them it didn't normally get into the teens for temperature in the winter here.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:43 08:43 08:43 08:43 1.00
1.00 17:54 09:11 09:11 08:57 2.00
1.00 26:21 08:27 08:27 08:47 3.00
1.00 35:17 08:56 08:56 08:49 4.00
0.65 40:52 05:35 08:35 08:47 4.65

Wednesday, January 16, 2013

4.63mi, 41:25, 16 JAN 13, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"

WX at 05:52 Calm 10.00 Light Rain BKN009 OVC041 37 33 86% NA NA 30.08 1018.6

Odometer 12C: 96.5mi

Z3. Average/max heart rate = 153/168

I was completely toast today. It might be be because of yesterday's comparative lack of sleep, or the lack of a true rest day from this past weekend. Or whatever.

At least it wasn't yesterday, which combined both pigging out with a Do Nothing But Eat day.  Oops...

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:49 08:49 08:49 08:49 1.00
1.00 18:11 09:22 09:22 09:05 2.00
1.00 26:43 08:32 08:32 08:54 3.00
1.00 35:46 09:03 09:03 08:56 4.00
0.63 41:25 05:39 08:58 08:57 4.63

Monday, January 14, 2013

4.63mi, 40:44, 14 JAN 13, Springfield, Virginia

iThink:
The Replacements, "Answering Machine"

WX at 05:55 SE 3 10.00 Fair CLR 57 53 87% NA NA 29.99 1015.7

Odometer 12C: 91.8mi

Z3 high-Z4. Average/max heart rate = 153/170

My legs were pretty beat this morning after yesterday, when I took the kids into DC and wanted to go see the Inaugural Parade rehearsal. It was, unfortunately, a not very kid-friendly event, and they were not used to a lot of walking, especially when I took them to the National Museum of American History.

Today started ugly but seemed like the speed of any other day, strangely enough. This is by far the warmest January I've ever seen.

A little bit of Hüsker Dü's "Eight Miles High" slipped in at the end, but not enough to make the iThink playlist.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:34 08:34 08:34 08:34 1.00
1.00 17:50 09:16 09:16 08:55 2.00
1.00 26:20 08:30 08:30 08:47 3.00
1.00 35:16 08:56 08:56 08:49 4.00
0.63 40:44 05:28 08:41 08:48 4.63

Thursday, January 10, 2013

4.63mi, 40:20, 10 JAN 13, Springfield, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 05:55 Calm 9.00 Fair CLR 37 29 72% NA NA 30.50 1033.0

Odometer 12C: 87.2mi

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

Today was warm enough to warrant wearing shorts. Or so I thought, because I was looking at met data for KDCA - about 10 miles away. Turns out it's actually a little cooler the farther you get out from the District, fancy that. Instead of being 47F, it was actually 37F, but I strangely enough didn't really think it abnormally cold.

Warmest January I've ever seen. Not running snivel gear was a boon for speed.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:52 08:52 08:52 08:52 1.00
1.00 18:15 09:23 09:23 09:07 2.00
1.00 26:32 08:17 08:17 08:51 3.00
1.00 35:10 08:38 08:38 08:47 4.00
0.63 40:20 05:10 08:12 08:43 4.63

Wednesday, January 09, 2013

4.62mi, 40:25, 9 JAN 13, Springfield, Virginia

iThink:
MxPx, "I Will Follow" MaX, "Aim"

WX at 05:52 Calm 9.00 Partly Cloudy SCT200 36 32 86% NA NA 30.36 1028.1

Odometer 12C: 82.6mi

Z3-Z4. Average/max heart rate = 152/169

I was tired and wanted to sleep in but, as usual, can't afford to sleep in. Today was pleasant, which still doesn't change my general malaise at not wanting to run.

Everyone else being sick in the house doesn't help at all.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:39 08:39 08:39 08:39 1.00
1.00 18:03 09:24 09:24 09:01 2.00
1.00 26:24 08:21 08:21 08:48 3.00
1.00 35:01 08:37 08:37 08:45 4.00
0.62 40:25 05:24 08:43 08:45 4.62

Sunday, January 06, 2013

11.26mi, 1:44:39, 6 JAN 13, Springfield, Virginia

iThink:
Joe Stump, "Speed Metal Messiah"

WX at 11:55 Calm 10.00 Fair CLR 49 29 47% NA NA 30.11 1019.9

Odometer 12C: 77.9mi

Z3 high-Z4. Average/max heart rate = 158/174

I went out not thinking I was going over 11 and over mostly trails. I feel okay, mostly, but I'm pretty tired. Much of it stems from having pretty much hit the wall in the 10th mile. I was still going to shuffle back in.

Today is the day x-moose lights have to come down.  I'll probably spend a little bit of time unwarrantedly feeling sorry for myself, but I'm sure I can fix that with about 600mg of Vitamin M (a.k.a. Motrin).

The weather was a nice touch, though. Not sure what explains the iThink today, though. Today was anything but fast.

Splits
SGMT AGGREGT SEGMT PERMI AVGPC DIST
1.00 0:08:29 08:29 08:29 08:29 1.00
1.00 0:17:58 09:29 09:29 08:59 2.00
1.00 0:27:14 09:16 09:16 09:05 3.00
1.00 0:36:17 09:03 09:03 09:04 4.00
1.00 0:44:56 08:39 08:39 08:59 5.00
1.00 0:54:09 09:13 09:13 09:01 6.00
1.00 1:03:29 09:20 09:20 09:04 7.00
1.00 1:12:37 09:08 09:08 09:05 8.00
1.00 1:22:42 10:05 10:05 09:11 9.00
1.00 1:32:39 09:57 09:57 09:16 10.00
1.00 1:42:06 09:27 09:27 09:17 11.00
0.26 1:44:39 02:33 09:48 09:18 11.26

Thursday, January 03, 2013

4.63mi, 39:19, 3 JAN 13, Springfield, Virginia

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

WX at 05:52 NE 6 10.00 Overcast BKN055 OVC220 30 14 51% 24 NA 30.24 1023.9

Odometer 12B: 211.0mi

Z4. Average/max heart rate = 159/175

Today was cool, but I went a bit lighter on snivel gear than yesterday, relatively speaking. I was rewarded with a sizeably faster time today, and possibly my best for this particular course. 

I also might chalk some of it up to mysteriously waking up at 3:55am and not being able to go back to sleep for a few minutes, which almost never happens to me.

It's also possible that I'm gauging snivel gear weight based on what I had to do in Kansas, which seemed noticeably colder even at the same temperatures. Fortunately, I don't associate the single digit temperatures I remember from two winters ago with the DC area. At least there weren't any when was growing up.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:28 08:28 08:28 08:28 1.00
1.00 17:24 08:56 08:56 08:42 2.00
1.00 25:28 08:04 08:04 08:29 3.00
1.00 34:01 08:33 08:33 08:30 4.00
0.63 39:19 05:18 08:25 08:30 4.63

Wednesday, January 02, 2013

4.63mi, 41:17, 2 JAN 13, Springfield, Virginia

iThink:
James Horner, "Battle in the Mutara Nebula"
James Horner, "Enterprise Attacks Reliant"

WX at 05:55 Vrbl 5 10.00 Overcast OVC037 37 23 58% 33 NA 30.05 1017.7

Odometer 12C: 66.7mi

Z3 high. Average/max heart rate = 154/175

A slow run after yesterday, but after not running for almost a week (or so) it's all rebuilding, especially after all the weight I gained over x-moose. That, and the head cold, which is still nagging.

Today's iThink was a successful attempt to purge the theme music from the old HBO TV show Dream On, which I was watching only because I'd seen the film Highlander on TV yesterday and saw that Roxanne Hart was a guest star on that show. But I don't much care for comedies, and my indifference to that show (produced by Marta Kauffman and David Crane) mirrors my indifference for other sitcoms.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:38 08:38 08:38 08:38 1.00
1.00 18:03 09:25 09:25 09:01 2.00
1.00 26:36 08:33 08:33 08:52 3.00
1.00 35:38 09:02 09:02 08:54 4.00
0.63 41:17 05:39 08:58 08:55 4.63

Tuesday, January 01, 2013

6.06mi, 52:53, 1 JAN 13, Springfield, Virginia

iThink:
Assortment of music from Raptor: Call of the Shadows

WX at 08:55 Calm 10.00 Fair CLR 36 31 81% NA NA 29.99 1015.9

Odometer 12C: 62.1mi

Z4. Average/max heart rate = no reading

Somehow my Garmin ForeRunner had gotten undocked from its charger and at some point had been powered on before I pulled it off. That occasionally happens, although I'm not sure why.

I still have a raging head cold, but stacking prescription medications has fixed that for now.

I have no idea why I was reminded of a computer game I used to play some 15 years ago.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
3.03 27:07 27:07 08:57 08:57 3.03
3.03 52:53 25:46 08:30 08:44 6.06

Friday, December 28, 2012

4.62mi, 41:22, 28 DEC 12, Springfield, Virginia

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

WX at 06:55 Calm 10.00 Fair CLR 29 26 37 28 88% NA NA 30.11 1020.0

Odometer 12C: 58.0mi

Z3-Z4. Average/max heart rate = 151/168

My legs were tired after yesterday, and I probably needed to go further, but I was backed up on time as I had something else pressing afterwards. Tomorrow, based on weather, may end up being a rest day unless I get real froggy.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:03 09:03 09:03 09:03 1.00
1.00 18:19 09:16 09:16 09:09 2.00
1.00 26:49 08:30 08:30 08:56 3.00
1.00 36:03 09:14 09:14 09:01 4.00
0.62 41:22 05:19 08:35 08:57 4.62

Thursday, December 27, 2012

9.0mi, 81:32, 27 DEC 12, Springfield, Virginia

iThink:
Porter Robinson, "Language" (Koncept Remix)
Derek and the Dominos, "Layla" (coda)

WX at 10:55 W 20 G 35 10.00 Overcast OVC040 40 27 59% 30 NA 29.79 1008.9

Odometer 12B: 206.4mi

Z3 high. Average/max heart rate = 156/174

First long run in a few days. I have been gaining weight, as I feared, but it's not stopping me from eating during the x-moose holiday season. There is time to work it off.

I picked up a cold from the kids, so I'm hoping this will actually help some.

The unexpected classic rock spin comes from watching Goodfellas on TV a few days ago.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:58 08:58 08:58 08:58 1.00
1.00 17:29 08:31 08:31 08:45 2.00
1.00 26:29 09:00 09:00 08:50 3.00
1.00 35:25 08:56 08:56 08:51 4.00
1.00 44:14 08:49 08:49 08:51 5.00
1.00 53:53 09:39 09:39 08:59 6.00
1.00 63:00 09:07 09:07 09:00 7.00
1.00 72:15 09:15 09:15 09:02 8.00
1.00 81:32 09:17 09:17 09:04 9.00

Monday, December 24, 2012

4.13mi, 38:35, 24 DEC 12, Springfield, Virginia

iThink:
50FootWave, "Hot, Pink, Distorted"

WX at 08:55 Calm 10.00 Fair CLR 30 27 89% NA NA 30.07 1018.7

Odometer 12C: 53.3mi

Z3. Average/max heart rate = 151/171

Today's run was slow and unremarkable, except for my dead legs. Probably the last run I do until 27 December, though.

At least the iThink was a good one today.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:10 09:10 09:10 09:10 1.00
1.00 19:02 09:52 09:52 09:31 2.00
1.00 28:04 09:02 09:02 09:21 3.00
1.00 37:29 09:25 09:25 09:22 4.00
0.13 38:35 01:06 08:28 09:21 4.13

Sunday, December 23, 2012

7.61mi, 70:18, 23 DEC 12, Springfield, Virginia

iThink:
Jenn Grant, "Oh My Heart"
Jackson Browne, "Fountain of Sorrow"
Lee Jackson, "Grabbag" (yes, the theme from Duke Nukem 3D.)


WX at 08:55 Calm 10.00 Fair CLR 29 23 81% NA NA 30.08 1018.9

Odometer 12C: 49.2mi

Z3-Z4. Average/max heart rate = 149/166

I got out and didn't much feel like going for a run, but needed to get one in just in case. I went out thinking I was going for 10, but didn't think I was up to it, and decided to tour parts of the neighborhood instead. By the time I was done I had over 7.6 in the bank, but my legs were pretty dead going uphill. Tomorrow needs to be an easy day.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:04 09:04 09:04 09:04 1.00
1.00 18:34 09:30 09:30 09:17 2.00
1.00 27:31 08:57 08:57 09:10 3.00
1.00 36:16 08:45 08:45 09:04 4.00
1.00 45:17 09:01 09:01 09:03 5.00
1.00 55:22 10:05 10:05 09:14 6.00
1.00 64:49 09:27 09:27 09:16 7.00
0.61 70:18 05:29 08:59 09:14 7.61

Saturday, December 22, 2012

6.07mi, 54:23, 22 DEC 12, Springfield, Virginia

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

WX at 07:55 W 24 G 33 10.00 Overcast and Breezy BKN047 OVC055 39 21 49% 28 NA 29.79 1008.9

Odometer 12B: 197.4mi

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

Today didn't feel that great, but I needed to run and I was tired. Meh. Some of my malaise is probably usual for the xmoose season.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:08 09:08 09:08 09:08 1.00
1.00 18:39 09:31 09:31 09:19 2.00
1.00 28:03 09:24 09:24 09:21 3.00
1.00 36:33 08:30 08:30 09:08 4.00
1.00 45:08 08:35 08:35 09:02 5.00
1.07 54:23 09:15 08:39 08:58 6.07

Thursday, December 20, 2012

4.62mi, 40:43, 20 DEC 12, Springfield, Virginia

iThink:
James Horner, "Battle in the Mutara Nebula"

WX at 05:55 Calm 10.00 Fair CLR 35 34 95% NA NA 30.21 1023.4

Odometer 12C: 41.6mi

Z3-Z4. Average/max heart rate = 150/168

Much like the run earlier this week. There's no chance I would've gotten it done yesterday since I had to go in early.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:55 08:55 08:55 08:55 1.00
1.00 18:00 09:05 09:05 09:00 2.00
1.00 26:28 08:28 08:28 08:49 3.00
1.00 35:16 08:48 08:48 08:49 4.00
0.62 40:43 05:27 08:47 08:49 4.62

Tuesday, December 18, 2012

4.63mi, 41:06, 18 DEC 12, Springfield, Virginia

iThink:
MxPx, "I Will Follow"

WX at 05:55 Calm 0.25 Fog SCT200 46 46 100% NA NA 29.57 1001.6

Odometer 12B: 191.3mi

Z3-Z4. Average/max heart rate = 151/170

Neither a good run nor a bad one, but I ran today not because I wanted to, but because I felt I had to. Can't do four days of "do nothing but eat" and tomorrow's schedule at work isn't looking so promising either.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:54 08:54 08:54 08:54 1.00
1.00 18:11 09:17 09:17 09:05 2.00
1.00 26:41 08:30 08:30 08:54 3.00
1.00 35:32 08:51 08:51 08:53 4.00
0.63 41:06 05:34 08:50 08:53 4.63

Friday, December 14, 2012

4.62mi, 39:13, 14 DEC 12, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"

WX at 05:55 Calm 10.00 Fair CLR 23 22 96% NA NA 30.35 1028.1

Odometer 12C: 37.0mi

Z4. Average/max heart rate = 156/174

Today felt pretty good, although I didn't expect it. That rest day was useful. Off to work.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:36 08:36 08:36 08:36 1.00
1.00 17:29 08:53 08:53 08:45 2.00
1.00 25:32 08:03 08:03 08:31 3.00
1.00 33:56 08:24 08:24 08:29 4.00
0.62 39:13 05:17 08:31 08:29 4.62

Wednesday, December 12, 2012

4.38mi, 40:00, 12 DEC 12, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"

WX at 05:55 NW 6 10.00 Fair CLR 39 26 60% 35 NA 30.33 1027.4

Odometer 12B: 186.7mi

Z3 high. Average/max heart rate = 148/163

Dead legs that only slightly abated by the last mile and a half. Tomorrow will be a rest day. At least I got in 7 hours of sleep which was pretty important. Otherwise...meh.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:39 08:39 08:39 08:39 1.00
1.00 18:15 09:36 09:36 09:07 2.00
1.00 27:04 08:49 08:49 09:01 3.00
1.00 36:42 09:38 09:38 09:11 4.00
0.38 40:00 03:18 08:41 09:08 4.38

Tuesday, December 11, 2012

4.63mi, 41:24, 11 DEC 12, Springfield, Virginia

iThink: Rush, "Middletown Dreams"

WX at 05:55 NW 7 10.00 Light Rain FEW049 OVC070 45 38 75% 41 NA 29.88 1011.9 0.01

Odometer 12C: 32.3mi

Z3. Average/max heart rate = 149/165

I was tired, but I needed to get one in. So I went, and the weather, while not perfect, was pretty good. Next time I should probably not run facing headlights in darkness, though.

At least it's something, and while not fast, it wasn't particularly slow. I'm trying to assess whether I've begun overtraining because while my legs didn't feel particularly dead today, they didn't have a whole lot of extra energy going uphill either.

At least the shoes feel like they're breaking in.  The one thing I can say about the Gel-Neo33s is that they break in well, but it takes them something along the order of 50 miles to do it.  I don't think I've ever had a pair of these that felt quite right immediately out of the box, although they seemed to be pretty good (and remarkably consistent) through 400 miles, at which point I decided to toss them, to some extent because of the way my knees felt after running in them at that point.  My knees don't hurt as bad right now, but I'll see later today going up and down stairs.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:01 09:01 09:01 09:01 1.00
1.00 17:55 08:54 08:54 08:58 2.00
1.00 27:02 09:07 09:07 09:01 3.00
1.00 35:54 08:52 08:52 08:58 4.00
0.63 41:24 05:30 08:44 08:57 4.63

Monday, December 10, 2012

A measure of acceptance, however small

For those that we have lost in the past, and for those that we are burying today, we must remember, there is a higher purpose. Heavenly father, grant us the strength, the wisdom, and above all, a measure of acceptance, however small.

I was watching The Majestic (yes, the 2001 Jim Carrey film) with the kids a bit this past weekend and realized that's another one of the films that I don't think I'll be able to watch again, not for a while. The character he plays is mistaken for someone from a town who didn't come back from World War II, and the film involves a plot arc that involves bringing hope back to a town.  I had to stop watching for a while because I was having a hell of a time trying to explain the historical setting for that film to my kids without losing it.

That's when I realized that I lost my faith a while back, and that giving anyone hope is about one of the last thing I want to do right now.

I'm not sure where this sustained malaise comes from, and why I can't seem to let it go, but the fact remains that it picks really goddamn inconvenient times to rear its ugly head.

And so, it is with some regret that I remember the Prayer to the Cloud of the Unknowing.  It's not from any real religion, and I'm still a diehard atheist, but it's been on my mind, a bit.  The reasons that bring it up have been on my mind a bit more.

I know cognitively it's not the same.  It's not the cognitive part that grinds away at me.

I don't miss my faith.  But I do miss my sense of hope.  A lot.

Sunday, December 09, 2012

6.25mi, 64:38, 9 DEC 12, Springfield, Virginia

iThink:
The Connells, "Fun & Games"
Iron Maiden, "Aces High"

WX at 11:55 Vrbl 5 10.00 Overcast OVC015 53 48 84% NA NA 30.14 1021.0

Odometer 12B: 182.3mi

Z2-Z3. Average/max heart rate = 141/163

My legs really felt beat up after yesterday's not-long long run. I still needed to get something in today for the inevitable rest day that would ensue later during the work week. Today was going to be a day of light wogging, but going up and down hills ensure that it wasn't entirely light. I paid more attention to heart rate than speed today.

Whether it pays off later is not really as big a deal as ensuring today wasn't a "do nothing but eat" day.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:01 11:01 11:01 11:01 1.00
1.00 21:07 10:06 10:06 10:33 2.00
1.00 31:51 10:44 10:44 10:37 3.00
1.00 41:35 09:44 09:44 10:24 4.00
1.00 50:51 09:16 09:16 10:10 5.00
1.00 61:44 10:53 10:53 10:17 6.00
0.25 64:38 02:54 11:36 10:20 6.25

Saturday, December 08, 2012

8.0mi, 70:29, 8 DEC 12, Springfield, Virginia

iThink:
Bear McCreary, "Apocalypse"

WX at 09:55 SW 3 7.00 Overcast OVC004 50 50 99% NA NA 29.97 1015.1

Odometer 12C: 27.7mi

Z3-Z4. Average/max heart rate = 156/176

I felt like crap today. I'm nto sure if it's because of the amount of walking this past week or if I'm just tired. I didn't feel like going the full 10, so I only went 8 today. Meh.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:53 08:53 08:53 08:53 1.00
1.00 18:06 09:13 09:13 09:03 2.00
1.00 27:16 09:10 09:10 09:05 3.00
1.00 35:52 08:36 08:36 08:58 4.00
1.00 44:47 08:55 08:55 08:57 5.00
1.00 53:05 08:18 08:18 08:51 6.00
1.00 61:36 08:31 08:31 08:48 7.00
1.00 70:29 08:53 08:53 08:49 8.00

Thursday, December 06, 2012

5.02mi, 43:44, 6 DEC 12, Springfield, Virginia

iThink:
Jackson Browne, "Fountain of Sorrow"
Bob Mould, "Silver Age"

WX at 05:55 Calm 10.00 Fair CLR 33 21 61% NA NA 30.36 1028.2

Odometer 12B: 176.0mi

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

I am going to sleep too late. It was rough trying to get out the door on four hours of sleep, but necessary. Today's run felt okay, although I haven't been doing much the last two weeks.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:54 08:54 08:54 08:54 1.00
1.00 17:50 08:56 08:56 08:55 2.00
1.00 26:05 08:15 08:15 08:42 3.00
1.00 34:50 08:45 08:45 08:43 4.00
1.02 43:44 08:54 08:44 08:43 5.02

Tuesday, December 04, 2012

4.65mi, 40:58, 4 DEC 12, Springfield, Virginia

iThink:
Bob Mould, "The Descent"
Bear McCreary, "The Differently Sentient"

WX at 05:55 Calm 10.00 Mostly Cloudy BKN110 49 49 97% NA NA 30.23 1023.7

Odometer 12B: 171.0mi

Z3 high-Z4. Average/max heart rate = 155/169

My seething rage remains. In spite of only sleeping four and a half hour, I woke up wide awake and could not get back to sleep. So I decided to take advantage of the warm weather and got at it. Not a stellar run by any measure, but a pretty good one, and one I needed.

Not sure why Bear McCreary's "The Differently Sentient" came up - although the intermittent cloud cover and moonlight might have something to do with it.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:43 08:43 08:43 08:43 1.00
1.00 17:50 09:07 09:07 08:55 2.00
1.00 26:16 08:26 08:26 08:45 3.00
1.00 35:06 08:50 08:50 08:47 4.00
0.65 40:58 05:52 09:02 08:49 4.65

Monday, December 03, 2012

One good deal after another

I've gotten a well-deserved reputation amongst my peers for being a pretty cranky guy with a cynical streak.  Some days are worse than others, and today was a day where "I survive entirely on caffeine and hate" was pretty fucking apropos.

I went up to the roof to clean out the gutters, one of which had fouled with leaves.

The OPFOR Commander was looking to pull down cables, and said that the white cables coming out of the second floor belonged to "the FiOS box."  Now that tells me pretty fucking unequivocally that the cables run to a service that we don't own.  Thus, I took the pruning shears and I cut those fuckers.

Too bad they were actually connected to a cable box that connects the entire second floor of the house and they were attached to a box that said "Cox" on them, not "Verizon."  So when CDROPFOR tells me the phone and internet went out, it makes perfect sense that I killed the connection to the internet, because it killed the connection to our router, which controls IP phone and internet.  I was talking to a neighbor when she told me, and decorum precluded my bellowing out "jesus titty fucking christ" as is my custom.

So I ended up having to disconnect the router and cable modem and run them from one place to another to try to reestablish some veneer of network and phone.

I could be accused of unnecessarily flying off the handle, but when I do something based on incorrect information that was patently wrong, I get a white-hot motherfucking case of the ass.  I think part of this is my past as a jumpmaster, where there is ZERO tolerance for incorrect nomenclature because it'll get people fucking killed out of negligence.  So I harp pretty hard on calling shit exactly what it is, without equivocation.  It is one of my most notorious vices, but I have my reasons, so fuck off.

CDROPFOR accuses me of not getting bent out of shape when shit really goes bad, and flying off the handle for shit that's not that consequential.  Maybe so.  But when shit is really bad, intemperate rage is counterproductive.  At that point, you have to execute or you are truly hosed.  You can nurse the rage later after you are done.  The other part is that she told me information that was patently flat out wrong, and preventably so.  I could be accused of holding grudges, but I generally don't do forgiveness.  I do a lot of wrath, though.

Years of heavy weapons fire and jumping out of planes also requires most people to sound off when they talk to me.  I grow tired of telling people "I can't hear you," and after a while, I just think "fuck it."

After that, I had to go see my parents, who were understandably butthurt that I didn't call them when I said I was coming over.  Part of this is my general lack of desire to tell my kids to ruck up, get dressed, put their asses in the car and fucking drive over.  Part of it is the lengthy list of shit I have to get done because my inclination to do so after I come home from work is pretty much zero.  I decided to get certain things done but I wasn't passing up a long run on Sunday morning.  Since I have no rational reason to kill an hour on Sunday mornings dressed up, I do my own thing, and that long run was therapy as much as exercise.  So I got to hear my parents tell me about all the things they wish I did since I was in the area, and at some point I had to tell my parents my philosophy on vacation, in that usually work is so exhausting that all I want to do on vacation is sit at home, read a book, watch TV, and drink a lot of beer.  I left out the parts about scratching my nuts and reading porn.  They also get a little butthurt when I describe my embrace of being a Necessary Evil.  There is a certain divide between me and other members of my family, but I also find, in my advanced age, that if I don't care about something, I really don't give two flying shits.  I also find that if I don't have much reason to talk to someone, then I don't have a goddamn thing to say to them.  I could try to be ingratiating, but lately, I just don't give a fuck.

The trifecta is the obligation to put up x-moose shit on the house and some tree-like object inside the house.  There is no small irony in the fact that I've been a diehard atheist for the last 25 years and yet it falls to me to put that shit up.  That is backburner until this gets fixed.

The only bright side is that I got to Total Wine one minute before they closed and I scarfed a 12-pack of Sierra Nevada Pale Ale, a beer that I hadn't had in a while, but realized was pretty appropriate since its title precipitated one of the most colossal ass-chewings I've ever gotten in my life.  Pretty good beer, too.

So yeah, I survive entirely on caffeine and hate.  At least today.  And, in about 90 seconds, some Jameson's Special Reserve.  I should probably reload on something less refined, like bourbon, but I haven't had occasion to get to the booze store to reload special munitions lately and those are segregated from conventional munitions in the State of Virginia.

Sunday, December 02, 2012

11.67mi, 102:40, 2 DEC 12, Springfield, Virginia

iThink:
MaX, "Aim"
Nikolai Rimsky-Korsakov, "Russian Easter Overture"

WX at 10:55 Calm 6.00 Fog/Mist FEW005 42 42 99% NA NA 30.32 1027.0
WX at 09:55 Calm 0.50 Fog VV002 39 39 99% NA NA 30.35 1028.1


Odometer 12C: 19.7mi

Z3-Z4. Average/max heart rate = 158/171

Long run, one that I was meaning to do yesterday but got caught up with a few things related to the younger daughter's school.

At least it finished okay, since it started rough. The first part of the run was a bit cold, but shorts and two shirts was about the right level of snivel gear.

Splits
SGMT AGGREG SEGMT PERMI AVGPC DIST
1.00 008:55 08:55 08:55 08:55 1.00
1.00 018:00 09:05 09:05 09:00 2.00
1.00 027:06 09:06 09:06 09:02 3.00
1.00 035:39 08:33 08:33 08:55 4.00
1.00 044:36 08:57 08:57 08:55 5.00
1.00 053:27 08:51 08:51 08:54 6.00
1.00 062:07 08:40 08:40 08:52 7.00
1.00 070:44 08:37 08:37 08:50 8.00
1.00 079:39 08:55 08:55 08:51 9.00
1.00 088:06 08:27 08:27 08:49 10.00
1.00 096:51 08:45 08:45 08:48 11.00
0.67 102:40 05:49 08:41 08:48 11.67

Thursday, November 29, 2012

4.41mi, 39:01, 29 NOV 12, Springfield, Virginia

iThink:
ATB, "Ecstasy"
Maritime, "Pearl"

WX at 05:55 Calm 10.00 Fair CLR 23 21 92% NA NA 30.42 1030.5

Odometer 12B: 166.4mi

Z3 high. Average/max heart rate = 155/175

I'll see if my knees hurt any less because I wore newer shoes today. Nothing ambitious, but I do need to institutionalize this running in the morning stuff because I doubt I'll get much done later otherwise. If it's the first thing during the day, then it'll do what I need it to do.

It was significantly colder this morning, and it had dropped from 32F when I started to 23F by the time I finished. Hrm.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:50 08:50 08:50 08:50 1.00
1.00 18:05 09:15 09:15 09:02 2.00
1.00 26:29 08:24 08:24 08:50 3.00
1.00 35:28 08:59 08:59 08:52 4.00
0.41 39:01 03:33 08:40 08:51 4.41

Wednesday, November 28, 2012

4.45mi, 39:54, 28 NOV 12, Springfield, Virginia

iThink:
Jenn Grant, "Oh My Heart"

WX at 05:55 NW 7 10.00 Overcast OVC045 38 26 62% 33 NA 30.30 1026.3

Odometer 12A: 401.4mi

Z3. Average/max heart rate = 152/171

For me to get in a run during the week is going to require me to wake up at 4:45am. Not sure if I'm fully prepared to do it, but I might not have any other choice.

Today was not particularly fast, but part of that might be due to the fact that I was running it in the dark and I don't normally run this early in the morning. I'm not that particularly concerned about it since I don't have to do anything that requires significant speed until next spring. At this point it's all maintenance.

For having 400 miles on them, these shoes don't feel very dead. That might be a function of the Gel Neo-33 being a lower-drop shoe.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:00 09:00 09:00 09:00 1.00
1.00 18:22 09:22 09:22 09:11 2.00
1.00 26:55 08:33 08:33 08:58 3.00
1.00 35:58 09:03 09:03 09:00 4.00
0.45 39:54 03:56 08:44 08:58 4.45

Sunday, November 25, 2012

8.0mi, 72:22, 25 NOV 12, Springfield, Virginia

iThink:
MxPx, "I Will Follow"
Rush, "Middletown Dreams"

WX at 09:55 W 3 10.00 Mostly Cloudy BKN100 BKN120 38 18 44% NA NA 30.11 1019.9

Odometer 12A: 396.9mi

Z3. Average/max heart rate = 153/169

I was in the mood for a long run but I wasn't sure how my body was going to feel. I was definitely a bit tight at the beginning as I think I'm still recovering from the concentrated running of the last few days, but by the time I got to mile 3, things were pretty good.

Today, while a long run, was not a day for redlining the run, so I ran just above aerobic threshold, and the average HR was pretty representative of most of the run.

I don't think there would've been any benefit gained from going hard beyond the distance today.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:02 09:02 09:02 09:02 1.00
1.00 18:33 09:31 09:31 09:16 2.00
1.00 28:03 09:30 09:30 09:21 3.00
1.00 36:54 08:51 08:51 09:13 4.00
1.00 46:01 09:07 09:07 09:12 5.00
1.00 54:34 08:33 08:33 09:06 6.00
1.00 63:02 08:28 08:28 09:00 7.00
1.00 72:22 09:20 09:20 09:03 8.00

Saturday, November 24, 2012

4.46mi, 39:09, 24 NOV 12, Springfield, Virginia

iThink:
PSY, "Gangnam Style"
The Sisters of Mercy, "Temple of Love" ('92 remix)

WX at 08:55 NW 16 G 21 10.00 Overcast OVC049 39 18 43% 30 NA 29.99 1015.9

Odometer 12A: 388.9mi

Z4. Average/max heart rate = 154/171

Fast run for reasons of time that was later squandered because I farted around too long trying to get the run logged. Oops.

At least I felt up to the run, although some uphills were rough.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.49 04:23 04:23 08:57 08:57 0.49
1.00 13:18 08:55 08:55 08:56 1.49
1.00 22:28 09:10 09:10 09:01 2.49
1.00 31:12 08:44 08:44 08:56 3.49
0.97 39:09 07:57 08:12 08:47 4.46

Friday, November 23, 2012

4.58mi, 44:29, 23 NOV 12, Springfield, Virginia

iThink:
Mason Daring, "Spider"

WX at 11:55 S 8 10.00 Fair CLR 57 29 34% NA NA 29.93 1013.6

Odometer 12A: 384.4mi

Z3. Average/max heart rate = 148/163

Today was a day that I should go run, but for whatever reason didn't want to, since I went for a long run yesterday. However, until I figure out a satisfactory solution to working out during the workweek, all weekend days need to be spent on the run because I'm virtually guaranteed a rest day from Monday to Friday.

Easy recovery run, and that was probably about all I was good for today.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 19:43 09:56 09:56 09:51 2.00
1.00 29:41 09:58 09:58 09:54 3.00
1.00 39:00 09:19 09:19 09:45 4.00
0.58 44:29 05:29 09:27 09:43 4.58

Thursday, November 22, 2012

10.66mi, 95:55, 22 NOV 12, Springfield, Virginia

iThink:
Above and Beyond pres. Oceanlab, "On A Good Day"
Let's Active, "Ornamental"
Let's Active, "Room With A View"
The Connells, "Fun & Games"
Iron Maiden, "Aces High"

WX at 09:55 Calm 10.00 Fair CLR 50 31 48% NA NA 30.28 1025.8

Odometer 12A: 379.8mi

Z3 start, Z4 finish. Average/max heart rate = 165/180

I decided I was going to go for a long run today, but wasn't sure if I wanted grind out 10 or more. I felt pretty rough after walking to Fort Myer from the Pentagon the last two days, partly because the buses only run hourly and it would take less time to walk than to ride the bus, and I needed the exercise.

That highlights how poorly my boots really fit for that kind of activity, which is not very damn encouraging.

I felt better after the four-mile mark, but the last mile, mostly rolling hills, went pretty ugly. No matter. The Garmin ForeRunner says I burned 1559 calories on that run, lard I could well afford to lose, although I wasn't running at a level of effort (if not pace) that really lent itself to burning fat since I was averaging from 161 to 175 bpm after mile 4.

Running downhill, though, was a useful experiment in pace and stride, and I could go a pretty solid 8:15/mi for a while, which was gratifying.

Now I will eat Thanksgiving dinner with no guilt.

Big fat Let's Active shout out, running through the fall scenery that took me back to my teenage years when I ran cross-country and had not yet lost my innocence.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:49 08:49 08:49 08:49 1.00
1.00 18:09 09:20 09:20 09:04 2.00
1.00 27:24 09:15 09:15 09:08 3.00
1.00 36:01 08:37 08:37 09:00 4.00
1.00 45:04 09:03 09:03 09:01 5.00
0.34 48:11 03:07 09:10 09:01 5.34
1.00 56:59 08:48 08:48 08:59 6.34
1.00 65:52 08:53 08:53 08:58 7.34
1.00 74:41 08:49 08:49 08:57 8.34
1.00 83:34 08:53 08:53 08:57 9.34
1.00 92:50 09:16 09:16 08:59 10.34
0.33 95:55 03:05 09:21 08:59 10.67

Tuesday, November 20, 2012

Informal work

Ordinarily, an absence of posts on the runlog might indicate that I've been slacking.  That's the case only inasmuch as I haven't run.  What I've been doing is walking my ass off the last week as I commute to my new job in the Pentagon.

I will never complain about walking to a parking spot ever again.

The difficulty of parking a vehicle around the Pentagon led me to drive to Fort Myer today, then ride the bus back.  Sitting around for over half an hour waiting for the bus to arrive meant that I decided not to take the bus back and I decided to walk.  The other guys at the office said it takes about 45 minutes, so I decided to hoof it.  Gmap Pedometer says 2.34mi, so that explains my feeling rather chuffed at the end of today.

I still need to figure out a better solution.

Sunday, November 18, 2012

5.71mi, 52:48, 18 NOV 12, Springfield, Virginia

iThink:Porter Robinson, "Language" (Koncept Remix)

WX at 09:55 Calm 10.00 Fair CLR 48 35 61% NA NA 30.61 1036.8

Odometer 12A:369.1mi

Z3. Average/max heart rate = 152/168

Easy run after yesterday. My knees hurt, as is usually the case, but today felt okay. The weather was good and I felt mostly unambitious.  But I needed to get in a run, just while I can.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:51 09:26 09:26 09:26 2.00
1.00 28:34 09:43 09:43 09:31 3.00
1.00 37:36 09:02 09:02 09:24 4.00
1.00 46:40 09:04 09:04 09:20 5.00
0.71 52:48 06:08 08:38 09:15 5.71

Saturday, November 17, 2012

6.35mi, 53:09, 17 NOV 12, Springfield, Virginia

iThink:
Rush, "Middletown Dreams"
Rush, "Emotion Detector"

WX at 09:55 Vrbl 3 10.00 Fair CLR 49 26 41% NA NA 30.59 1036.3

Odometer 12A: 362.4mi

Z3 start, Z4 finish. Average/max heart rate = 162/176

First run since Wednesday. I was so busy trying to get my stuff in order as I finished up JCWS that I didn't get a chance to do much other than just get stuff done.

Not many other runners - but when I was around other runners, I tended to run faster. Nothing new.

I am home.  That is all.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:21 08:21 08:21 08:21 1.00
1.00 17:21 09:00 09:00 08:41 2.00
1.00 26:20 08:59 08:59 08:47 3.00
1.00 34:12 07:52 07:52 08:33 4.00
1.00 42:03 07:51 07:51 08:25 5.00
1.00 50:27 08:24 08:24 08:24 6.00
0.35 53:09 02:42 07:43 08:22 6.35

Wednesday, November 14, 2012

6.0mi, 51:25, 14 NOV 12, Norfolk, Virginia

iThink: Iron Maiden, "Aces High"

WX at 06:51 N 20 G 28 10.00 Fair CLR 43 33 48 43 68% 34 NA 30.44 1030.6

Odometer 12A: 356.0mi

Z3 first leg, Z4 second leg. Average/max heart rate = 157/172

I woke up later than I probably should've, but I was tired, and I went to sleep late last night since I was trying to grind on the book manuscript, which is done less a few pages. So much for returning to normalcy after finishing the dissertation.

First 2.97 was preparatory, after which I took a brief pit stop, then headed back out in earnest. I would've liked to have gone 4 for the second leg, but I was largely out of time. Maybe tomorrow morning if I wake up early enough.

The weather was certainly nice enough, if one disregards the gusty winds. Otherwise it doesn't get much nicer than this for running work.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:01 09:01 09:01 09:01 1.00
1.00 18:06 09:05 09:05 09:03 2.00
1.00 26:44 08:38 08:38 08:55 3.00
1.00 35:09 08:25 08:25 08:47 4.00
1.00 43:35 08:26 08:26 08:43 5.00
1.00 51:25 07:50 07:50 08:34 6.00

Tuesday, November 13, 2012

3.0mi, 28:00, 13 NOV 12, Norfolk, Virginia

iThink:
Death Cab for Cutie, "Transatlanticism"
New Order, "Dream Attack"

WX at 06:51 S 5 10.00 A Few Clouds FEW049 62 59 65 61 90% NA NA 30.19 1022.3

Odometer 12A: 350.0mi

Z3 low. Average/max heart rate = 150/160

Warmer than usual today, overcast since I think it's going to rain like hell. I felt like crap today, and I'm not sure it was just related to die, I think it was a delayed reaction to my 8 mile run two days ago.

I was also thinking about someone I'd known in high school who committed suicide this past year, not too long after her mother had died of cancer. I didn't know about it, but chanced across it and realized it was the same person. That's why the second iThink is New Order's "Dream Attack," to which I listened a lot when I was a senior in high school, riding back from the state cross-country meet, and she was sitting behind me.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:51 09:26 09:26 09:26 2.00
1.00 28:00 09:09 09:09 09:20 3.00

Sunday, November 11, 2012

My other touchstone for today

Through this pilgrimage
may you illumine
the battle's grace
the noble face
of those who fought
May your footsteps
where blood was found
turn that ground
to wide forgiveness
And heal and free
those left behind
deep peace find
that passes understanding
Blessed are the peacemakers
Into sunlight they marched,
Into dog day, into no saints day,
And were cut down.
They marched without knowing
How the air would be sucked from their lungs,
How their lungs would collapse,
How the world would twist itself, would
Bend into the cruel angles.
 Jean Ponder Allen, “A Prayer for the Journey to the Battlefield"

Ponder's husband, LTC Terry Allen, was killed in action while in command of the 2d Battalion, 28th Infantry in Vietnam.  I visited Arlington National Cemetery today, something I'd been meaning to do since I came here.  I was there with my younger daughter, and explained some of the stories behind the people I visited there to her.

The full text of the Ode of Remembrance

With proud thanksgiving, a mother for her children,
England mourns for her dead across the sea.
Flesh of her flesh they were, spirit of her spirit,
Fallen in the cause of the free.

Solemn the drums thrill: Death august and royal,
Sings sorrow up into immortal spheres.
There is music in the midst of desolation,
And a glory that shines upon her tears.

They went with songs to the battle, they were young.
Straight of limb, true of eyes, steady and aglow.
They were staunch to the end against odds uncounted,
They fell with their faces to the foe.

They shall not grow old, as we that are left grow old:
Age shall not weary them, nor the years contemn.
At the going down of the sun and in the morning,
We will remember them.

They mingle not with their laughing comrades again;
They sit no more at familiar tables at home;
They have no lot in our labour of the daytime;
They sleep beyond England's foam.

But where our desires are and our hopes profound,
Felt as a well-spring that is hidden from sight,
To the innermost heart of their own land they are known,
As the stars are known to the night.

As the stars will be bright when we are dust,
Moving in marches upon the heavenly plain;
As the stars that are starry in the time of our darkness,
To the end, to the end, they remain.

Laurence Binyon, "For the Fallen"

8.0mi, 68:27, 11 NOV 12, Springfield, Virginia

iThink: Freespace Blue Planet: AoA Soundtrack - Aim

WX at 08:55 Calm 10.00 Fair CLR 48 43 82% NA NA 30.47 1032.0

Odometer 12C: 8.0mi

Z4. Average/max heart rate = no reading

Today is Veteran's Day, and I needed to go for a run. So I went for about 8, about what I felt pretty comfortable doing. The weather was about as good as it gets, and I went out wearing no snivel gear, which worked out perfectly.

Unfortunately, I left my Garmin ForeRunner at Norfolk. Oops. Thankfully, I did a map-out with www.gmap-pedometer.com and it worked as well as it has always done.

But today feels different than most other Veteran's Days. And I don't know why.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.08 17:53 17:53 08:36 08:36 2.08
1.92 34:38 16:45 08:42 08:39 4.00
1.92 51:00 16:22 08:33 08:37 5.92
2.08 68:27 17:27 08:23 08:33 8.00

Friday, November 09, 2012

8,000m on Concept2 Model D, 34:28.7, 9 NOV 12, Norfolk, Virginia

iThink: Death Cab for Cutie, "Transatlanticism"

WX at 06:59 NW 9 10.00 Fair CLR 43 32 46 42 65% 38 NA 30.18 1022.0

Odometer 12A: 346.5mi equivalence

Z4.  Average/max heart rate = 156/175

Today was a perfect day for running.  I probably should've gone, but I wanted to row after yesterday's long run.  I felt surprisingly good, though, and pleasantly went a bit faster than I expected.

Most of the erg was spent at what I consider normal training intensity, about the same pace in between aerobic and anaerobic threshold, but the last 500m I, perhaps unwisely, decided to try to get my time under 34:30 as I was originally anticipating erging only about 35:00.

As usual, I'm the only yahoo on the Concept2.  Works for me as there's only one.

Splits
Distance:    8000
Time:    34:28.7
Avg/500m:    02:09.3
Drag Factor:    124
Per Mile:    00:06:56

Thursday, November 08, 2012

8.38mi, 75:10, 8 NOV 12, Norfolk, Virginia

iThink:
Rush, "Middletown Dreams"
Mason Daring, "Spider"
Rush, "Emotion Detector"

WX at 05:59 NW 16 10.00 Mostly Cloudy BKN020 BKN035 42 33 71% 34 NA 29.93 1013.4

Odometer 12A: 346.0mi

Z3 start, Z4 finish. Average/max heart rate = 157/175

After yesterday's spin, I needed to go for a long run, so I did. I wasn't sure how far it was going to be, but I wanted to run more than 8mi, so I did, and it wasn't so unpleasant after the first 3.5mi, which is about how long it took me to get fully warmed up. I knew it was going to be a little rough, but once I got through the start, I figured I'd be okay.

I know I've gained back the weight I'd lost before I came to Norfolk, which is unfortunate, but I sort of expected would happen. Working out was a very distant priority behind my book manuscript. At least I ran mostly negative splits today.

As to today's iThink, there was a certain bitter disillusionment I felt at starting this morning, which is why "Middletown Dreams" came up. I'd watched part of From the Earth to the Moon last night as I was working on the manuscript, which explained the second (it's borderline criminal that Mason Daring's work on that show never saw a proper soundtrack release). The last one follows "Middletown Dreams" on the album Power Windows, which I consider one of my favorites, but it has its own bitter message too.

Right to the heart of the matter
Right to the beautiful part
Illusions are painfully shattered
Right where discovery starts
In the secret wells of emotion
Buried deep in our hearts


That verse has particular importance for me as today is the OPFOR Commander's birthday.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 18:41 09:24 09:24 09:20 2.00
1.00 27:59 09:18 09:18 09:20 3.00
1.00 37:00 09:01 09:01 09:15 4.00
1.00 46:01 09:01 09:01 09:12 5.00
1.00 55:04 09:03 09:03 09:11 6.00
1.00 03:44 08:40 08:40 09:06 7.00
1.00 12:06 08:22 08:22 09:01 8.00
0.38 15:10 03:04 08:04 08:58 8.38

Wednesday, November 07, 2012

8,000m on Concept2 Model D, 35:26.6, 7 NOV 12, Norfolk, Virginia

iThink: The Psychedelic Furs, "Run and Run"

WX at 06:59    NW 20 G 29    6.00    Light Rain Fog/Mist    FEW010 BKN035 OVC045    44    40     47    44    85%    36    NA    29.85    1010.6   

Odometer 12B: 162.0mi equivalence

Z3-Z4.  Average/max heart rate = 156/169

I was all set for a long run.  After getting ready, I stepped out the door and noticed it was raining.  So much for that run - I enjoy running in the rain, but not when it's cold, windy, and wet.  Not unless I'm competing, and I'm pretty much done competing for about 6 months.

Back to the Concept2, which had footstraps - while not the OEM ones, they were good enough for today.  Nothing particularly hard, nothing particularly easy, and it took me almost 15 minutes to really settle, which was unpleasant until I finally got going.

Splits
Distance:    8000
Time:    35:26.6
Avg/500m:    02:12.9
Drag Factor:    114
Per Mile:    00:07:08

Tuesday, November 06, 2012

Record APFT, 291 points, 6 NOV 12, Norfolk, Virginia

iThink: Journey, "Only The Young"

WX at 15:59 N 18 G 25 10.00 Overcast FEW030 SCT120 OVC200 48 38 68% 41 NA 30.02 1016.6

Odometer 12A: 337.6mi

Z4 high. Average/max heart rate = no reading

I wasn't sure how things were going to go this afternoon when I took the test. I comfortably max the first two events in less than a minute for the pushups, less than 90 seconds for the situps, but I never max the run. Today was no exception, although it's the first time I've scored above 290 in just over five years. I was pleasantly surprised at the run, although I went out much too fast, and hit anaerobic threshold within the first 400m after start. The second lap reflected my jackrabbit start and the last half mile was a grit-a-thon. Still, I'm done for another 6 months.

Weigh-in was the usual festival of tape testing. Nothing new.

Long run tomorrow morning now that I'm done with having to worry about running fast.

My knees were throbbing all night long afterwards.

Splits
76 pushups in 0:47
77 situps in 1:23

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 06:54 06:54 06:54 06:54 1.00
1.00 14:32 07:38 07:38 07:16 2.00

Thursday, November 01, 2012

5,000m on Concept2 Model D, 21:51.9, 1 NOV 12, Norfolk, Virginia

iThink: Team America theme song

WX at 05:59 S 5 7.00 Mostly Cloudy SCT100 BKN150 47 38 71% 45 NA 29.73 1006.6

Odometer 12B: 161.3mi equivalence

Z3. Average/max heart rate = 148/160

The Concept2 was missing its foot straps. No matter, since nobody seems to use it here anyway. The weather was good today, but I didn't think I was up for a run after almost 9 last night, so I decided to hit the erg instead.

Maybe back to 5something on the road tomorrow. I didn't feel like doing pushups or situps either, which I probably need to do. The incline dip bar is a poor, poor substitute for a GHD machine. I can't believe I admit to missing one.

Splits
Distance:    5000
Time:    21:51.9
Avg/500m:    02:11.2
Drag Factor:    123
Per Mile:    00:07:02