5.55mi, 48:38, 25 SEP 14, Kabul, Afghanistan

Today is day 307 of the campaign.

iThink:
Deadmau5 vs. Porter Robinson, "The Veldt Language" (Project 46 Edit)
Porter Robinson, "Lionhearted" (Arty Remix)

WX at 6 AM (10) Sep 25 80 (27) 37 (3) 30.03 (1017) SSE 6 RH 21

Odometer 14A: 349.5mi

Z3 high-Z4. Average/max heart rate = 159/167

I still feel like crap, but if I don't run, I'll feel worse. I was starting to feel the afternoon doldrums of what I used to call the Hour of Death when I was an instructor.

My gastrointestinal system remains obstinately disobedient. That is all. I can also add on some runny nose brought by some bug that's going around Camp Cupcake. The first few miles were okay, but the last one was pretty rough as I started to run out of gas.  It is, however, a promising indicator that I think I feel like crap and I still ran faster than just every other run at this distance recently.  I'm not going back to the gym until I feel more normal, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:13 09:13 ----- 09:13 1.00
0.11 09:48 00:35 08:50 08:50 1.11
1.00 18:53 09:05 ----- 08:57 2.11
0.11 19:24 00:31 08:39 08:44 2.22
1.00 28:35 09:11 ----- 08:53 3.22
0.11 29:02 00:27 08:41 08:43 3.33
1.00 38:11 09:09 ----- 08:49 4.33
0.11 38:35 00:24 08:36 08:41 4.44
1.00 48:13 09:38 ----- 08:52 5.44
0.11 48:38 00:25 09:03 08:46 5.55

4.44mi, 39:39, 24 SEP 14, Kabul, Afghanistan

Today is day 306 of the campaign.

iThink:
Seal, "Crazy"

WX at 6 AM (10) Sep 24 87 (31) 17 (-8) 29.94 (1014) SE 6 RH 7

Odometer 14A: 343.9mi

Z3. Average/max heart rate = 156/165

No gym work today because I have a persistent and bothersome case of the runs. Today's workout was no exception. The first mile was rough, the second mile involved a pit stop, and the rest was better, especially the last lap when I was fully warmed up. At least I felt better. What occurs later today remains to be seen. Yay me.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:15 09:15 ----- 09:15 1.00
0.11 10:05 00:50 09:05 09:05 1.11
1.00 19:32 09:27 ----- 09:15 2.11
0.11 19:55 00:23 08:52 08:58 2.22
1.00 29:31 09:36 ----- 09:10 3.22
0.11 29:51 00:20 08:57 08:58 3.33
1.00 39:14 09:23 ----- 09:04 4.33
0.11 39:39 00:25 08:50 08:56 4.44

6.66mi, 57:37, 22 SEP 14, Kabul, Afghanistan

Today is day 304 of the campaign.

iThink:
50Foot Wave, "Hot Pink, Distorted"
Toto, "Dune (Desert Theme)"

WX at 3 PM (19) Sep 22 71 (22) 19 (-7) 30.06 (1018) S 3 RH 13

Odometer 14A: 339.5mi

Z4. Average/max heart rate = 160/174

40/40/40/40 pushups, 50/45/40/35 situps. 4x15@65 squat, 3x15@125kg seated leg press.

Today was a surprisingly pleasant, and fast-feeling run. I attribute that to taking yesterday off (less 2,000m on the erg at drag factor 110 in 8:30) because I accidentally did something (later corrected) that made me so blindingly angry that I didn't do anything. I also attribute that to pleasant weather, as nice as I've felt lately, and the distinct possibility that after a month of doing pushups, situps, leg presses, squats, some hip flexor exercises, and some calf raises to address my nagging plantar fascitis, that I'm actually getting stronger. The tough part once I get home is keeping up this momentum. That presumes I want to do pushups and situps when I get home (doubtful) from work, or that I'll get up earlier and do them (even more doubtful).

I took the first four laps at what I felt to be just about, then just above, anaerobic threshold pace. The last two laps were done hard, well inside zone 4 to see how I might feel as I get ready for a PT test. I could definitely feel my legs stronger than they have been since I've been here. That's encouraging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 ----- 09:33 1.00
0.11 09:54 00:21 08:55 08:55 1.11
1.00 19:17 09:23 ----- 09:08 2.11
0.11 19:39 00:22 08:47 08:51 2.22
1.00 29:09 09:30 ----- 09:03 3.22
0.11 29:30 00:21 08:52 08:52 3.33
1.00 38:43 09:13 ----- 08:56 4.33
0.11 39:12 00:29 08:44 08:50 4.44
1.00 48:03 08:51 ----- 08:50 5.44
0.11 48:30 00:27 08:23 08:44 5.55
1.00 57:10 08:40 ----- 08:44 6.55
0.11 57:37 00:27 08:13 08:39 6.66

10.0mi, 87:33, 19 SEP 14, Kabul, Afghanistan

Today is day 301 of the campaign.

iThink:
R.E.M., "Driver 8"
The Cure, "A Forest" (Tree Mix)
Michael Kamen, Band of Brothers Suite No. 2
Michael Kamen, Opening credits to From the Earth to the Moon
Los Campesinos, "Sweet Dreams Sweet Cheeks"

WX at 1 PM (17) Sep 19 73 (23) 19 (-7) 30.06 (1018) N 22G31 RH 12

Odometer 14B: 50.4mi

Z3 high.  Average/max heart rate = 165/168

Took two days off and the price I pay is going to be later on, but I was making up for yesterday. I was partly thinking about running a half marathon, in no small part because of the Beat the Blerch race, but I didn't think I was up for a half marathon and I definitely wasn't going to run just 10km. So I figured 10mi was a reasonable compromise since it's about midway between those two distances. I felt surprisingly good, but that might be from two days of rest. I need to get back in the saddle and back into the gym.

I will pay for this run tomorrow, but at least I can still crank out 10.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:30 09:30 ----- 09:30 1.00
0.11 10:02 00:32 09:02 09:02 1.11
1.00 19:41 09:39 ----- 09:20 2.11
0.11 20:02 00:21 09:01 09:01 2.22
1.00 29:19 09:17 ----- 09:06 3.22
0.11 29:52 00:33 08:52 08:58 3.33
1.00 39:02 09:10 ----- 09:01 4.33
0.11 39:28 00:26 08:39 08:53 4.44
1.00 48:36 09:08 ----- 08:56 5.44
0.11 49:04 00:28 08:39 08:50 5.55
1.00 58:21 09:17 ----- 08:55 6.55
0.11 58:42 00:21 08:41 08:49 6.66
1.00 67:51 09:09 ----- 08:51 7.66
0.11 68:15 00:24 08:36 08:47 7.77
1.00 77:25 09:10 ----- 08:50 8.77
0.11 77:50 00:25 08:38 08:46 8.88
1.00 87:06 09:16 ----- 08:49 9.88
0.12 87:33 00:27 08:41 08:45 10.00

5.55mi, 49:25, 17 SEP 14, Kabul, Afghanistan

Today is day 299 of the campaign.

iThink:
Los Campesinos, "Sweet Dreams Sweet Cheeks"

WX at 3 PM (19) Sep 17 69 (21) 42 (6) 30.00 (1016) WNW 3 RH 37

Odometer 14B: 40.4mi

Z3 high-Z4. Average/max heart rate = 154/166

I'd skipped dinner because I was thinking I'd get in a long run today. Today turned out not to be the case, partly because a request for information came in that required me to turn on it in the office, and because I have to be up an hour earlier than I usually get up - so I was going to curtail it. I was thinking I was going to run seven laps, but as beat as my legs felt (and they felt pretty beat in lap one) I decided discretion was the better part of valor. If I still felt like crap by the fourth lap, I'd call it. Instead, I felt even better, so I put in another one.

All this is offset by the fact that I turned the end of the run fast enough where I was still able to stroll into midrats, and stuffed my face. Because I was hungry. On the bright side, I was pretty loosened up by lap 4 and the last one felt quite nice. I was still hungry.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 ----- 09:33 1.00
0.11 10:10 00:37 09:10 09:10 1.11
1.00 19:51 09:41 ----- 09:24 2.11
0.11 20:13 00:22 09:03 09:06 2.22
1.00 29:49 09:36 ----- 09:16 3.22
0.11 30:06 00:17 08:54 09:02 3.33
1.00 39:38 09:32 ----- 09:09 4.33
0.11 39:51 00:13 08:47 08:59 4.44
1.00 49:19 09:28 ----- 09:04 5.44
0.11 49:25 00:06 08:37 08:54 5.55

4.44mi, 42:51, 16 SEP 14, Kabul, Afghanistan

Today is day 298 of the campaign.

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 3 PM (19) Sep 16 66 (19) 17 (-8) 29.97 (1015) WNW 7 RH 15

Odometer 14A: 332.8mi

Z3 low-mid. Average/max heart rate = 143/149

40/40/30/20/10 pushups, 50 situps, 3x15@65 squats, 3x15@290 leg presses, 3x10@400 horizontal leg presses.

Nothing but wogging at zone 3 low after doing leg work. I'll consider something longer tomorrow. Maybe.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.44 42:51 42:51 09:39 09:39 4.44

4.44mi, 38:04, 15 SEP 14, Kabul, Afghanistan

Today is day 297 of the campaign.

iThink:
ATB, "Ecstasy"

WX at 4 PM (20) Sep 15 73 (23) 12 (-11) 30.03 (1017) N 17 RH 9

Odometer 14A: 328.3mi

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

This deployment continues at its usual fast clip. It's hard to believe I've already marked off half of September.

40/35/30/25/20/15 pushups. 50/40/35/30/25/20 situps. Also 60 flutter kicks.

The average heart rate is a little misleading as the last lap and a half was an exercise in feeling a little lighter, stronger, and faster. It's been a while since I've done so marked a set of negative splits.

I attribute this mostly increased core strength and some of the raw strength work I've been doing for leg presses. As to be expected, there is some return on investment, but it's about a week delayed. In the meantime, I'll continue to work this, but not to excess, which sounds like leg presses are an every-other-day thing.

Today felt pretty good, although the weather is quite pleasant and only getting nicer - although every day I get closer to winter is a day closer to vaporized particulates in the air.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:15 09:15 ----- 09:15 1.00
0.11 09:45 00:30 08:47 08:47 1.11
1.00 19:13 09:28 ----- 09:06 2.11
0.11 19:28 00:15 08:45 08:46 2.22
1.00 28:17 08:49 ----- 08:47 3.22
0.11 28:57 00:40 08:33 08:42 3.33
1.00 37:42 08:45 ----- 08:42 4.33
0.11 38:04 00:22 08:13 08:34 4.44

3.33mi, 35:18, 14 SEP 14, Kabul, Afghanistan

Today is day 296 of the campaign.

iThink:
Erik Voeks, "Hester A.Fish"

WX at 4 PM (20) Sep 13 69 (21) 12 (-11) 29.97 (1015) SW 6 RH 10

Odometer 14B: 34.8mi

Z2-Z3 low. Average/max heart rate = 139/147

Pushups: 30/30/25/20/15/15, Situps: 40/35/30/25/20/15/10, Leg presses, 4x15@290.

Light, andI mean LIGHT wogging tonight. I started late because I was on the phone with the OPFOR Cdr and the Spetsnaz. But after leg presses and how beat up my legs felt this morning, I needed to get in an easy run to work off lactate. This normally would've been day 295, but I started AFTER midnight, so I'm logging day of actual start.

The Erik Voeks song would never factor into any run other than a recovery run.  It is that tranquil.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.33 35:18 35:18 10:36 10:36 3.33

9.0mi, 82:02, 12 SEP 14, Kabul, Afghanistan

Today is day 294 of the campaign.

iThink:
Above and Beyond, "Home" (Club Mix)
Above and Beyond feat. Oceanlab, "On A Good Day" (Jer Martin mix)

WX at 4 PM (20) Sep 12 66 (19) 51 (11) 30.03 (1017) WSW 5 RH 58

Odometer 14A: 323.8mi

Z3. Average/max heart rate = 154/161

I slept in, but I went to sleep too late last night. No pushups or situps today, although yesterday was a standard overload day to try to build some more strength. I also did flutter kicks for the first time in a while, so I was definitely feeling them this morning and at the beginning of this run. The first two laps were pretty gritty.

Since I didn't do anything this afternoon, it was going to be a long run, although I didn't feel up to much more than LSD. That was the case, although getting stretched out for laps 4 through 7 was actually kind of pleasant.

Time for rack.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 ----- 09:59 1.00
0.11 10:16 00:17 09:15 09:15 1.11
1.00 20:10 09:54 ----- 09:33 2.11
0.11 20:27 00:17 09:10 09:13 2.22
1.00 30:29 10:02 ----- 09:28 3.22
0.11 30:45 00:16 09:17 09:14 3.33
1.00 40:26 09:41 ----- 09:20 4.33
0.11 40:49 00:23 09:04 09:12 4.44
1.00 50:16 09:27 ----- 09:14 5.44
0.11 50:38 00:22 08:51 09:07 5.55
1.00 60:08 09:30 ----- 09:11 6.55
0.11 60:30 00:22 08:53 09:05 6.66
1.00 70:04 09:34 ----- 09:09 7.66
0.22 71:34 01:30 09:04 09:05 7.88
1.00 81:48 10:14 ----- 09:13 8.88
0.12 82:02 00:14 09:20 09:07 9.00

4.44mi, 38:53, 10 SEP 14, Kabul, Afghanistan

Today is day 292 of the campaign.

iThink:
Alex Armes, "Anywhere You Go"

WX at 2 PM (18) Sep 10 75 (24) 42 (6) 30.00 (1016) WSW 6 RH 31

Odometer 14A: 314.8mi

Z3 high. Average/max heart rate = 158/166

30/30/20/20/15/15 pushups, 40/35/30/25/20/15/15 situps, 4x15@290 leg press, 3x15@65 squat in the afternoon. Then this run, which felt quite nice...but recognizing that I took yesterday off. I'll see if I can stick with splitting between two parts and seeing what I get. I felt better in the afternoon after going to the gym, which I guess is a good thing. The gratifying thing about the run was how much lighter I felt after doing the strength work in the gym.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 ----- 09:18 1.00
0.11 10:01 00:43 09:01 09:01 1.11
1.00 19:23 09:22 ----- 09:11 2.11
0.11 19:45 00:22 08:46 08:54 2.22
1.00 29:05 09:20 ----- 09:02 3.22
0.11 29:29 00:24 08:46 08:51 3.33
1.00 38:41 09:12 ----- 08:56 4.33
0.11 38:52 00:11 08:27 08:45 4.44

8.88mi, 78:34, 8 SEP 14, Kabul, Afghanistan

Today is day 290 of the campaign.

iThink:
The Sisters of Mercy (with Ofra Haza), "Temple of Love"
Corner Stone Cues, "Ten Years (Kashmir II)" (yes, I'm a little embarrassed to admit this)

WX at 3 PM (19) Sep 08 69 (21) 41 (5) 30.06 (1018) Variable 3 RH 35

Odometer 14A: 310.0mi

Z4. Average/max heart rate = 158/172

First fucking workout of any kind in three days. THREE DAYS! That is how bad work has been. Not for any good reason, but my incipient crankiness has gone into overdrive the last week because of the fucking insane workload lately.

This run was a check of proof to see how I felt after a few days of not lifting. I need to get back at that, though.

This will eventually pass, but at some point, things have to slow down.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:16 09:16 ----- 09:16 1.00
0.11 09:50 00:34 08:51 08:51 1.11
1.00 19:08 09:19 ----- 09:04 2.11
0.11 19:35 00:27 08:47 08:49 2.22
1.00 28:55 09:20 ----- 08:59 3.22
0.11 29:20 00:25 08:47 08:48 3.33
1.00 38:13 08:54 ----- 08:50 4.33
0.11 38:50 00:37 08:34 08:45 4.44
1.00 47:47 08:57 ----- 08:47 5.44
0.11 48:12 00:25 08:26 08:41 5.55
1.00 57:07 08:56 ----- 08:43 6.55
0.11 57:30 00:23 08:23 08:38 6.66
1.00 66:21 08:51 ----- 08:40 7.66
0.11 66:44 00:22 08:19 08:35 7.77
1.00 78:00 11:16 ----- 08:54 8.77
0.11 78:34 00:34 10:40 08:51 8.88

5.55mi, 49:23, 5 SEP 14, Kabul, Afghanistan

Today is day 287 of the campaign.

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
Philip Glass, "Pruitt Igoe"
The Sisters of Mercy, "The Temple of Love" (1992 remix)


WX at 3 PM (19) Sep 05 68 (20) 53 (12) 29.88 (1012) E 8 RH 56

Odometer 14A: 301.0mi

Z4. Average/max heart rate = 158/168

Today was an almost missed day. I dashed off to the gym with 20 minutes to spare and cranked out 20x5 pushups, all progressively worse, then a somewhat frenzied spate of 4x15 standard leg press@290 with 2x15 calf extensions@290 and another 20 pushups before I ran 5.55mi. What made the run somewhat surprising was the degree to which I was running negative splits, although I'd admit my legs were tired, especially on the first two laps. Still, today was a good day. Tomorrow needs to be a little more deliberate. At least I'm getting stronger.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:43 09:43 ----- 09:43 1.00
0.11 10:20 00:37 09:19 09:19 1.11
1.00 19:51 09:31 ----- 09:24 2.11
0.11 20:27 00:36 09:07 09:13 2.22
1.00 29:32 09:05 ----- 09:10 3.22
0.11 30:06 00:34 08:42 09:02 3.33
1.00 39:29 09:23 ----- 09:07 4.33
0.11 39:49 00:20 08:45 08:58 4.44
1.00 48:59 09:10 ----- 09:00 5.44
0.11 49:23 00:24 08:37 08:54 5.55

4.44mi, 42:01, 3 SEP 14, Kabul, Afghanistan

Today is day 285 of the campaign.

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 3 PM (19) Sep 03 73 (23) 28 (-2) 29.97 (1015) N 12 RH 18

Odometer 14B: 31.5mi

Z3. Average/max heart rate = 149/157

Slow run as recovery from yesterday's longer run and lifting. Also, I'm really tired.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:05 10:05 ----- 10:05 1.00
0.11 10:48 00:43 09:44 09:44 1.11
1.00 20:55 10:07 ----- 09:55 2.11
0.11 21:22 00:27 09:31 09:37 2.22
1.00 31:14 09:52 ----- 09:42 3.22
0.11 31:43 00:29 09:19 09:31 3.33
1.00 41:36 09:53 ----- 09:36 4.33
0.11 42:01 00:25 09:17 09:28 4.44

6.66mi, 58:07, 2 SEP 14, Kabul, Afghanistan

Today is day 284 of the campaign.

iThink:
Tanya Donnelly, "Human"

WX at 2 PM (18) Sep 02 71 (22) 39 (4) 30.06 (1018) NNW 10 RH 30

Odometer 14A: 295.3mi

Z3 first three laps, Z4 high for two laps, Z3 low finish. Average/max heart rate = 161/174

Before I started: 20x3, 15x4, 10x2 pushups, 20x2, 15x3 GHD situps, 4x15@290# leg press, 3x15@67# squats.

Then I ran after about a 30 minute break, and I didn't know how I'd feel, but surprisingly, I felt pretty good, especially after the first three, which I ran at mostly aerobic pace.

The next two were a little faster, to see if I had more speed in me, and the last lap was recovery. I'm actually encouraged, strangely enough.

Today's iThink was absolutely apropos.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:30 09:30 ----- 09:30 1.00
0.11 09:53 00:23 08:54 08:54 1.11
1.00 19:28 09:35 ----- 09:14 2.11
0.11 19:34 00:06 08:43 08:49 2.22
1.00 28:50 09:16 ----- 08:57 3.22
0.11 29:01 00:11 08:31 08:43 3.33
1.00 38:10 09:09 ----- 08:49 4.33
0.11 38:27 00:17 08:30 08:40 4.44
1.00 47:20 08:53 ----- 08:42 5.44
0.11 47:37 00:17 08:15 08:35 5.55
1.00 57:46 10:09 ----- 08:49 6.55
0.11 58:07 00:21 09:28 08:44 6.66

5.55mi, 49:34, 31 AUG 14, Kabul, Afghanistan

Today is day 282 of the campaign.

iThink:
The Connells, "Fun & Games"

WX at 1 PM (17) Aug 31 77 (25) 26 (-3) 29.94 (1014) N 18 RH 15

Odometer 14A: 288.6mi

Z3-Z4. Average/max heart rate = 159/166

Today's weather was quite pleasant, and probably would've been a nice run had I not been doing pushups, situps, GHD situps, leg presses, and squats beforehand. As a result, my legs were pretty dead, which is by design. I'm trying to make my legs work through being tired, and the running is an attempt to work off some of the lactate that I've managed to build up. I'll see how I feel in about two weeks, by which time I think my pushups and situps will have gotten to the point where they need to be. I hope.

It's probably the only reason why I'd tolerate such horrific times and splits.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 10:01 10:01 09:01 09:01 1.11
1.11 19:55 09:54 08:55 08:58 2.22
1.11 29:48 09:53 08:54 08:57 3.33
1.11 39:33 09:45 08:47 08:54 4.44
1.11 49:34 10:01 09:01 08:56 5.55

3.33mi, 28:31, 30 AUG 14, Kabul, Afghanistan

Today is day 281 of the campaign.

iThink:
Slayer, "War Ensemble"

WX at 10 AM (14) Aug 30 78 (26) 32 (0) 29.94 (1014) SSW 5 RH 18

Odometer 14A: 286.4mi

Z4. Average/max heart rate = 162/171

Short run as I'm sandwiched between work events. The run was hard and rather unpleasant, as my legs are still pretty beat. More deliberate work later on tomorrow. When I have the time.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:22 09:22 ----- 09:22 1.00
0.11 09:32 00:10 08:35 08:35 1.11
1.00 18:37 09:05 ----- 08:49 2.11
0.11 19:06 00:29 08:37 08:36 2.22
1.00 28:15 09:09 ----- 08:46 3.22
0.11 28:31 00:16 08:29 08:34 3.33

4.44mi, 39:32, 29 AUG 14, Kabul, Afghanistan

Today is day 280 of the campaign.

iThink:
Dos Gringos, "Going In For Guns"

WX at 3 PM (19) Aug 29 69 (21) 48 (9) 30.06 (1018) S 7 RH 46

Odometer 14A: 283.0mi

Z4. Average/max heart rate = 163/173

Today marked yet another day of lifting and pushups and situps and muscle cramps as I felt like I was going to have a stomach hernia. The back muscle I strained yesterday also felt like a champ too. What differentiated today was no GHD situps, and squats in lieu of leg presses. My legs were dead, dead, dead, which is to be expected for now. But it still sucks.

Unfortunately, I've been totally unable to get my Garmin Forerunner 310XT to properly update Garmin Training Center.  Things were so much easier with the old 305.  I had to replace my 305 because it was dead, but I seriously dislike the 310XT's wireless setup.  It fucking licks my ass raw.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 ----- 09:29 1.00
0.11 10:05 00:36 09:05 09:05 1.11
1.00 19:27 09:22 ----- 09:13 2.11
0.11 19:59 00:32 08:55 09:00 2.22
1.00 29:25 09:26 ----- 09:08 3.22
0.11 29:52 00:27 08:54 08:58 3.33
1.00 39:08 09:16 ----- 09:02 4.33
0.11 39:32 00:24 08:43 08:54 4.44

3.33mi, 32:04, 28 AUG 14, Kabul, Afghanistan

Today is day 279 of the campaign.

iThink:
Chris Richards, "Don't Forget About Love"

WX at Noon (16) Aug 28 75 (24) 42 (6) 30.03 (1017) E 9 RH 31

Odometer 14B: 27.0mi

Z3. Average/max heart rate = 151/162

Today was godawful painful because I started doing weight work, situps, and pushups. Leg presses just don't feel right, but that might be because I haven't done them in a few decades. Maybe I need to do something else like squats instead. My legs were predictably dead, as I expected, so I ran recovery, mostly. We'll see how that goes. I tweaked my lower back doing leg presses, so tomorrow is gonna suck.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:18 10:18 ----- 10:18 1.00
0.11 10:56 00:38 09:51 09:51 1.11
1.00 21:21 10:25 ----- 10:07 2.11
0.11 21:39 00:18 09:39 09:45 2.22
1.00 31:43 10:04 ----- 09:51 3.22
0.11 32:04 00:21 09:23 09:38 3.33

6.66mi, 55:12, 27 AUG 14, Kabul, Afghanistan

Today is day 278 of the campaign.

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day," (Daniel Kandi mix)
The Connells, "Fun & Games"

WX at 3 PM (19) Aug 27 69 (21) 30 (-1) 30.00 (1016) NE 10 RH 22

Odometer 14A: 278.6mi

Z4. Average/max heart rate = 164/173

First run back. I'm not sure how much credence to give this run after the last few weeks of suck. Still, I wanted to see how I felt, and today felt okay - which of course is punctuated by the fact that I hadn't done anything in five days. I'm still not sure how much credence I should give these times, except I've gridded them on the computer and I'm reasonably confident they're accurate. The problem is raw strength.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:21 08:21 ----- 08:21 1.00
0.11 08:55 00:34 08:02 08:02 1.11
1.00 17:31 08:36 ----- 08:18 2.11
0.11 17:58 00:27 08:10 08:06 2.22
1.00 26:23 08:25 ----- 08:12 3.22
0.11 26:52 00:29 08:00 08:04 3.33
1.00 35:25 08:34 ----- 08:11 4.33
0.11 35:47 00:21 08:02 08:03 4.44
1.00 44:55 09:08 ----- 08:15 5.44
0.11 45:28 00:33 08:44 08:12 5.55
1.00 54:44 09:16 ----- 08:21 6.55
0.11 55:12 00:28 08:46 08:17 6.66

5.07mi, 47:55, 21 AUG 14, Springfield, Virginia

Today is day 272 of the campaign.

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

WX at 08:58 E 1 10.00 Fair CLR 71 68 91% NA NA 30.07 1018.6

Odometer 14A: 271.9mi

Z3 high. Average/max heart rate = 151/170

Today is my last reminder that I am weak and need to work on strength when I get back. It was also the usual last day before leaving home, with all the tacit baggage that comes with it. I say tacit because it's reduced - but it's still there. I just have to stay strong and just be done with it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:19 09:19 09:19 09:19 1.00
1.00 19:02 09:43 09:43 09:31 2.00
1.00 28:00 08:58 08:58 09:20 3.00
1.00 37:34 09:34 09:34 09:23 4.00
1.00 47:16 09:42 09:42 09:27 5.00
0.07 47:55 00:39 09:17 09:27 5.07

5.0mi, 48:24, 18 AUG 14, Springfield, Virginia

Today is day 269 of the campaign.

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

WX at 08:58 Vrbl 1 10.00 Partly Cloudy SCT110 72 64 78% NA NA 29.94 1014.1

Odometer 14A: 266.8mi

Z3 high. Average/max heart rate = 149/169

Still no power, and my knees are starting to hurt. I know I've ramped up the mileage I've done since coming home. Still running to expend lard more than anything else.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:05 10:05 10:05 10:05 1.00
1.00 20:06 10:01 10:01 10:03 2.00
1.00 29:14 09:08 09:08 09:45 3.00
1.00 39:02 09:48 09:48 09:45 4.00
1.00 48:24 09:22 09:22 09:41 5.00

7.00mi, 68:29, 16 AUG 14, Springfield, Virginia

Today is day 267 of the campaign.

iThink:
Above & Beyond feat. Oceanlab, On A Good Day" (original and Daniel Kandi remix)

WX at 09:58 Vrbl 2 10.00 Fair CLR 74 54 50% NA NA 30.04 1017.5

Odometer 14A: 261.8mi

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

No matter how hard I work, I don't work as hard as I do at altitude. It's the lack of raw strength that has been the nasty wakeup call, and something I have to address when I get back to Kabul.

I don't think I would've been as motivated to get out there were it not for the fact that today is National Airborne Day. I felt pretty shitty the first three miles but after mile 5, I felt notably better. A lot better.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 09:33 09:33 1.00
1.00 19:29 09:56 09:56 09:45 2.00
1.00 29:12 09:43 09:43 09:44 3.00
1.00 39:19 10:07 10:07 09:50 4.00
1.00 49:21 10:02 10:02 09:52 5.00
1.00 58:43 09:22 09:22 09:47 6.00
1.00 68:29 09:46 09:46 09:47 7.00

4.43mi, 47:40, 15 AUG 14, Springfield, Virginia

Today is day 266 of the campaign.

iThink:
W.G. Snuffy Walden, opening credits to My So-Called Life
Daft Punk, "Derezzed"

WX at 08:58 NW 9 10.00 Fair CLR 67 48 50% NA NA 30.03 1017.2

Odometer 14A: 254.8mi

Z2-Z3. Average/max heart rate = 138/150

Today needed to be a recovery run. My legs were ridiculously beat after yesterday's run, and today was wogging only. I'll see how I feel tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:03 11:03 11:03 11:03 1.00
1.00 21:44 10:41 10:41 10:52 2.00
1.00 32:38 10:54 10:54 10:53 3.00
1.00 43:08 10:30 10:30 10:47 4.00
0.43 47:40 04:32 10:33 10:46 4.43

8.60mi, 80:32, 14 AUG 14, Springfield, Virginia

Today is day 265 of the campaign.

iThink:
The Lemonheads, "Tenderfoot"
The Connells, "Fun & Games"

WX at 08:58 W 2 10.00 Overcast BKN060 BKN075 OVC090 68 56 65% NA NA 29.97 1015.2

Odometer 14A: 250.4mi

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

Today was yet another example of endurance but no power. I didn't realize I was going over 8 when I started, but I needed to go further than 5 and was looking for hilly terrain. I found it, all right. The monster inconsistency of my pace speaks volumes.

I didn't run yesterday, but I did row with the Younger, and in that sense didn't completely take yesterday off. Today's goal is to get the other one out the house today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:27 09:27 09:27 09:27 1.00
1.00 18:54 09:27 09:27 09:27 2.00
1.00 27:59 09:05 09:05 09:20 3.00
1.00 37:31 09:32 09:32 09:23 4.00
1.00 47:15 09:44 09:44 09:27 5.00
1.00 57:05 09:50 09:50 09:31 6.00
1.00 67:20 10:15 10:15 09:37 7.00
1.00 76:52 09:32 09:32 09:37 8.00
0.60 80:32 03:40 06:07 09:22 8.60

6.68mi, 64:14, 12 AUG 2014, Springfield, Virginia

Today is day 263 of the campaign.

iThink:
Hilary Duff, "Wake Up"
Iron Maiden, "Aces High"

WX at 08:58 SE 5 5.00 Light Rain Fog/Mist SCT020 BKN027 72 70 94% NA NA 29.93 1013.8 0.01

Odometer 14A: 241.8mi

Z3-Z4. Average/max heart rate = 149/168

I was thinking about going for 7, but decided a 6.66mi run was more in order. The first three miles were rough but there was real improvement over the last two miles, so I'm guessing that maybe I'm starting to get some strength back in the legs since I wasn't working very hard according to heart rate. My legs, on the other hand, feel pretty fucking dead.

Naturally, the good rain started after I was done.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:50 09:50 09:50 09:50 1.00
1.00 19:34 09:44 09:44 09:47 2.00
1.00 29:11 09:37 09:37 09:44 3.00
1.00 38:46 09:35 09:35 09:42 4.00
1.00 48:47 10:01 10:01 09:45 5.00
1.00 58:00 09:13 09:13 09:40 6.00
0.68 64:14 06:14 09:10 09:37 6.68

5.06mi, 52:27, 11 AUG 14, Springfield, Virginia

Today is day 262 of the campaign.

iThink:
R.E.M., "Pretty Persuasion"
The Cars, "Stranger Eyes"

WX at 11 07:58 Calm 10.00 Fair CLR 64 63 65 60 95% NA NA 30.13 1020.6

Odometer 14A: 235.1mi

Z3. Average/max heart rate = 142/163

Today was going to be an easy run, but I wasn't sure how easy it was going to get. My legs are still pretty beat, and the lack of power I feel in anything that's not level or downhill is pretty unfortunate. I'll continue to work hills until I depart back for theater, but I know what I'll need to do before I get back home for good since I still need to take a PT test and intend to take on right after I get back.

This run is pretty embarrassing, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:30 10:30 10:30 10:30 1.00
1.00 21:36 11:06 11:06 10:48 2.00
1.00 31:38 10:02 10:02 10:33 3.00
1.00 41:43 10:05 10:05 10:26 4.00
1.00 51:51 10:08 10:08 10:22 5.00
0.06 52:24 00:33 09:10 10:21 5.06

5.11mi, 46:33, 10 AUG 14, Springfield, Virginia

Today is day 261 of the campaign.

iThink:
The Lemonheads, "Tenderfoot"
Above and Beyond, "On A Good Day"

WX at 08:58 Calm 10.00 Fair CLR 72 67 83% NA NA 30.15 1021.3

Odometer 14A: 230.3mi

Z4. Average/max heart rate = 158/175

My legs are feeling tired, I suspect because I haven't done anything that equates to hill work and as a result, I've been running effectively on a pool table for the last few months. The rowing I've been doing in the meantime hasn't really helped either.

Today was an experiment to see how I might feel, which was neither good nor bad. I'm frankly disappointed that most of what I can eke out is about 9:00/mi after living at altitude over the last few months, but I guess that means in the next few months I'll have to add some leg presses and other exercises for power rather than just endurance.

At the mileage I'm going, I should be able to get through these shoes before the end of the tour, so I have less to drag back. It'll be interesting how much is in my duffle bag coming back from leave rather than what I took home on leave that was not going back to theater.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:59 08:59 08:59 08:59 1.00
1.00 18:31 09:32 09:32 09:15 2.00
1.00 27:14 08:43 08:43 09:05 3.00
1.00 36:17 09:03 09:03 09:04 4.00
1.00 45:36 09:19 09:19 09:07 5.00
0.11 46:33 00:57 08:38 09:07 5.11

4.7mi, 48:24, 8 AUG 14, Springfield, Virginia

Today is day 259 of the campaign.

iThink:
Tim Carleton & Darrick Deel, "Opus No. 1"

WX at 06:58 Calm 10.00 Fair CLR 59 58 96% NA NA 30.11 1019.9

Odometer 14A: 225.1mi

Z3-Z4. Average/max heart rate = 140/164

This was a recovery run, but not the usual type. I was working hard enough to burn through some of the built-up lactate from yesterday's long run, which was definitely apparent when I kicked off. My legs felt ridiculously beat, which is to be expected. But I did it anyway.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:37 09:37 09:37 09:37 1.00
1.00 19:15 09:38 09:38 09:37 2.00
1.00 28:19 09:04 09:04 09:26 3.00
1.00 38:01 09:42 09:42 09:30 4.00
0.69 44:45 06:44 09:46 09:33 4.69

11.95mi, 2:00:17, 7 AUG 2014, Springfield, Virginia

Today is day 258 of the campaign.

iThink:
Erik Voeks, "What It Feels Like"
Above & Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi remix)
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 07 06:58 N 1 5.00 Fog/Mist CLR 66 64 95% NA NA 29.98 1015.5

Odometer 14A: 220.4mi

Z4. Average/max heart rate = 156/170

It had been a long time since I'd done a run of this length and it turns out, training at altitude isn't a substitute for training at distance. I was deluded by the first mile, and thought it would be equally fast, which I was dead wrong. This run was going to hurt after the first six miles, and it did. I felt better coming back, but I was also soaked through my shirt and I was exchanging heat better than when I did when I started. I didn't feel like I was going as slow as I did, but I guess I was.

Now, some of these times might be slow because it's summer, but I'm not sure that was actually the case if I look at my times from last summer. It could be my being tired, but I don't have any good explanations. In that sense, maybe it was a good thing I didn't decide to do a PT test while I was on leave.

There was no scenery whatsoever this morning. That was crap, but I was running in the dark for a sizeable chunk of the run, so that probably has something to do with it.

GMaps Pedometer says 12.31mi for this morning, but I'll call it even at 12.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:08:50 08:50 08:50 08:50 1.00
1.00 0:18:27 09:37 09:37 09:14 2.00
1.00 0:28:09 09:42 09:42 09:23 3.00
1.00 0:38:27 10:18 10:18 09:37 4.00
1.00 0:48:31 10:03 10:03 09:42 5.00
1.00 0:58:41 10:11 10:11 09:47 6.00
1.00 1:09:00 10:18 10:18 09:51 7.00
1.00 1:19:24 10:25 10:25 09:56 8.00
1.00 1:29:41 10:17 10:17 09:58 9.00
1.00 1:40:12 10:30 10:30 10:01 10.00
1.00 1:50:08 09:56 09:56 10:01 11.00
0.95 2:00:18 10:11 10:43 10:04 11.95

10,000m on Concept2 Model D, 44:25.3, 4 AUG 14, Camp Arifjan, Kuwait

Today is day 255 of the campaign.

iThink: Erik Voeks, "Hannah"

WX at 4 AM (8) Aug 04     109 (43)     37 (3)     29.50 (0999)     NNW 14 RH 9

Odometer 14A: 208.4mi

Z3 high-Z4 low.  Average/max heart rate =153/162

Last workout before getting ready to fly.  Easy 10,000 at zone 3 high to zone 4 low.  Not going hard, but ensuring that I'm not going onto the plane completely slacking off.

The 4x10 GHD situps were much harder today, as my abs were sore.  Very sore.  At least they're easier when I'm doing them on a legitimate GHD bench instead of the hyper-ghetto excuse for one that exists at Camp Cupcake.

The so-called record for 10km erg is a laughably slow 47-something here.  If I felt more moto, I'd consider blowing the curve, which is rare as slowly as I erg.

Splits
Distance:    10000
Time:    44:25.3
Avg/500m:    02:13.3
Drag Factor:    120
Per Mile:    00:07:09

10,000m on Concept2 Model D, 43:53.0, 3 AUG 14, Camp Arifjan, Kuwait

Today is day 254 of the campaign.

iThink: None.

WX at      5 AM (9) Aug 03     116 (47)     42 (6)     29.47 (0998)     N 20 RH 9

Odometer 14A: 207.8mi given all the walking around I'm doing.

Z4 steady to Z4 high.  Average/max heart rate = 158/170

It is really hard to have a coherent set of iThink when the music in the CrossFit gym here is switching between emo and hip-hop and country.  This is admittedly a First World Problem, but fuck my life, fuck my fucking life.

Seriously though, the first 4,000 was rough.  I think part of it was being tired from yesterday's erg work, and part of it was also just being down here in the oppressive heat.  The CrossFit gym here is reasonably well-equipped, although the only two things for which I was looking were Concept2s and GHD benches, both of which were in plentiful supply.

I started with 3x15 GHD situps before starting the erg.  The ergs here are Concept2 Model Ds, but they only have PM3 computers, which is kind of unusual since they're brand new.  Then again, most of the Crossfitters I know don't care about drag factor or HRM synchronization, and the latter only comes on a PM4.

I started to suck a little but I settled to finishing before 44:00.  For that, the last 1000m was kind of unpleasant.  Not quite zone 5 unpleasant, but still unpleasant.

Today was better than nothing.  Then I went back to the transient quarters, aired my shirt, and it was mostly dry in about 10 minutes after being soaking wet.  My shorts were already dry.

Splits
Distance:    10000
Time:    43:53.0
Avg/500m:    02:11.6
Drag Factor:    120
Per Mile:    00:07:04

Frak. It's. Still. Hot.

Goddamn it's hot as fucking balls.  Even worse in the day.

5,000 + 5,000m on Concept2 Model D, 21:54.2+21:49.1, 2 AUG 14, Camp Arifjan, Kuwait

Today is day 253 of the campaign.

iThink:
Erik Voeks, "Finger Painted Cat"

WX at 5 AM (9) Aug 02     114 (46)     41 (5)     29.47 (0998)     N 14 RH 9

Odometer 14A: 206.5mi, as much walking as I've been doing here at CFLCCistan. Or more.

Z4, Z5 finish.  Average/max heart rate = 151/163 first round, 161/172 second round.

Today was the first day working out at something near sea level.  What I didn't count on was the fact that's it's fucking hot as balls today.  Just like yesterday.  I didn't realize how hot it was until I stepped into the gym and it wasn't very cool either.  The first 5,000 was an exercise in discretion, since I set the erg for 15,000m at 110 drag factor in a fit of insouciance.  I felt sufficiently shitty going into 5km that I stopped, looked to see if the gym had a GHD situp bench, which it didn't, and then decided to crank another 5km at a much, much higher drag factor of 140.

The times were pretty unimpressive, given that I'm about 5700 feet lower than I usually am.  It's also almost 30F degrees hotter here than it is in Kabul, and that's probably the offset.

It's an indicator when I take my wet t-shirt outside to air it out and it's dry in about 5 minutes.  Hot. As. Balls.

First Round Splits
Distance:    5000
Time:    21:54.2
Avg/500m:    02:11.4
Drag Factor:    110
Per Mile:    00:07:03

Second Round Splits
Distance:    5000
Time:    21:49.1
Avg/500m:    02:10.9
Drag Factor:    140
Per Mile:    00:07:01

Frak. It's. Hot.

Goddamn, it's hot as balls. At MIDNIGHT.

4.54mi, 44:03, 30 JUL 14, Bagram, Afghanistan

Today is day 250 of the campaign.

iThink:
Above & Beyond feat. Oceanlab, On A Good Day" (original, Jer Martin mix and Daniel Kandi remix)

WX at Noon (16) Jul 30 82 (28) 60 (16) 29.85 (1011) ESE 12 RH 47

Odometer 14A: 206.0mi

Z3 start, Z4 finish. Average/max heart rate = 152/164

Holy fucking shit did I feel like ass today. I was thinking I was going to run the perimeter of BAF tonight, but just in case, I decided to cut it short, thinking I was going to try to make it in for an initial manifest call for a flight I was thinking about trying to get. I was able to get on it, so I'm proceeding with onward movement.

The generally unsettled feeling with not being at my home base or at home for more than 24 hours is not a big deal - as this is my third deployment - but the sense of dislocation never escapes me.

Just on principle, I'd like to run Bagram Airfield's perimeter again. This is something that might have to wait until I'm getting ready to go home. But I'll do it, just on principle. I'll try to do it when I come back, if only to revisit one of the touchstones of my last deployment, and one of the things that kept me sane back then.


Also, I think my GPS settings were wonky as they were all over the place. Then again, there was the usual healthy wind that characterizes running at Bagram in the summer.  Yay.  I used to call it the 120-day blowjob...if only because I thought "120 days of wind" sounded too mundane.  It sure as shit wasn't mundane when you were running into a 25mph headwind.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:03 09:03 09:03 09:03 1.00
1.00 19:18 10:15 10:15 09:39 2.00
1.00 29:23 10:05 10:05 09:48 3.00
1.00 38:56 09:33 09:33 09:44 4.00
0.54 48:29 09:33 17:41 10:41 4.54

6.66mi, 57:58, 28 JUL 14, Kabul, Afghanistan

Today is day 248 of the campaign.

iThink:
Bob Mould, "Dreaming I Am"
Bob Mould, "Underneath Days"
Tim Carleton & Darrick Deel, "Opus No. 1"
The Connells, "Fun & Games"

WX at 4 PM (20) Jul 28 84 (29) 26 (-3) 29.85 (1011) N 15 RH 12

Odometer 14A: 201.5mi

Z4. Average/max heart rate = 158/168

My incipient rage is not very incipient these days, because I'm either having to account for some basic incompetence at work, or I have to deal with people I can't get rid of, or my job in general just crawls under my skin, or the work is fucking stultifying, or all of the above.

I probably shouldn't take so much glee at running 6.66mi every time I run, but I feel better when I run that distance, just because. I think I like it because it unsettles people so much, which causes me to revel that much more in it. I coudl be penitent, but I really don't give two flying shits.

Hard first five laps, one easy recovery lap. The recovery lap was being prudent; the first five was mostly catharsis. It's certainly that when the second song that comes to mind involves the white-hot fury that Bob Mould's "Underneath Days" involves.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 09:31 09:31 08:34 08:34 1.11
1.11 19:07 09:36 08:39 08:37 2.22
1.11 28:37 09:31 08:34 08:36 3.33
1.11 37:54 09:16 08:21 08:32 4.44
1.11 47:20 09:26 08:30 08:32 5.55
1.11 58:01 10:41 09:37 08:43 6.66

6.66mi, 63:37, 26 JUL 14, Kabul, Afghanistan

Today is day 246 of the campaign.

iThink:
Above & Beyond feat. Oceanlab, "On A Good Day" (Jer Martin mix and original)

WX at 4 PM (20) Jul 26 75 (24) 66 (19) 29.97 (1015) SE 9 RH 73

Odometer 14B: 23.5mi

Z3. Average/max heart rate = 148/157

Today needed to be a long run, although I probably should've gone shorter than that. Today was an exercise in running totally aerobic, so I decided to see how it might go. I felt pretty bad the first three miles, and didn't really loosen up until the last two laps, although the times didn't really reflect. I was just burning lard, which this run did in spades, I'd like to think. I'll follow it up by having enough discipline not to go to Ramadan midrats.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:42 09:42 ----- 09:42 1.00
0.11 10:22 00:40 09:20 09:20 1.11
1.00 20:52 10:30 ----- 09:53 2.11
0.11 20:56 00:04 09:31 09:26 2.22
1.00 31:19 10:23 ----- 09:44 3.22
0.11 31:27 00:08 09:28 09:27 3.33
1.00 42:01 10:34 ----- 09:42 4.33
0.11 42:09 00:08 09:38 09:30 4.44
1.00 52:25 10:16 ----- 09:38 5.44
0.11 52:48 00:23 09:36 09:31 5.55
1.00 03:27 10:39 ----- 09:41 6.55
0.11 03:39 00:12 09:46 09:33 6.66

6.66mi, 57:59, 25 JUL 14, Kabul, Afghanistan

Today is day 245 of the campaign.

iThink:
Skrillex, "Bangarang" feat. Sirah
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 11 AM (15) Jul 25 84 (29) 60 (16) 29.85 (1011) ESE 17 RH 45

Odometer 14A: 194.7mi

Z4. Average/max heart rate = 156/167

First workout in two days. I got chumped on sleep because there was something going on today that I couldn't drop and I frankly didn't trust the person involved to follow through. That's in general the trend for that individual. He talks a good game, but most of what he touches ends up being fucked up in some way, shape, or form.

I know I've been a little snappy at work because I've been more testy than usual - so it'll be a useful acid test if I'm a little less desirous of killing everyone in sight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:11 09:11 ----- 09:11 1.00
0.11 09:31 00:20 08:34 08:34 1.11
1.00 18:49 09:18 ----- 08:55 2.11
0.11 19:14 00:25 08:45 08:40 2.22
1.00 28:38 09:24 ----- 08:54 3.22
0.11 29:02 00:24 08:50 08:43 3.33
1.00 38:21 09:19 ----- 08:51 4.33
0.11 38:44 00:23 08:44 08:43 4.44
1.00 47:59 09:15 ----- 08:49 5.44
0.11 48:21 00:22 08:40 08:43 5.55
1.00 57:31 09:10 ----- 08:47 6.55
0.11 57:58 00:27 08:40 08:42 6.66

15,000m on Concept2 Model D, 66:50.0, 23 JUL 14, Kabul, Afghanistan

Today is day 243 of the campaign.

iThink:
Above & Beyond feat. Oceanlab, "On A Good Day" (Jer Martin mix)
Velvet Crush, "The Apple"

WX at 7 AM (11) Jul 23    98 (37)    21 (-6)    29.80 (1009)    ENE 6    RH 6

Odometer 14A: 187.9mi

Z4.  Average/max heart rate = 157/169

I've been meaning to do this for a long while but didn't really feel up to it until today.  The dreaded 15,000 was something I said I was going to do this week but now I finally hit it, and surprisingly, it didn't feel that bad.

I did callus up my hands, so that probably won't feel too awesome - but at least I got it in, which is better than I can say about my Do Nothing But Eat day yesterday that I wasn't intended on doing.

Splits
Distance:    15000
Time:    1:06:50.0
Avg/500m:    02:13.7
Drag Factor:    100
Per Mile:    00:07:10

7.77mi, 68:19, 21 JUL 14, Kabul, Afghanistan

Today is day 241 of the campaign.

iThink:
The Connells, "Try"
The Connells, "Fun & Games"

WX at 3 PM (19) Jul 21 77 (25) 17 (-8) 29.91 (1013) NNW 6 RH 10

Odometer 14B: 16.9mi

Z4, last 1.11mi at Z3 threshold. Average/max heart rate = 156/168

Today went by fast. The fact that today is 242 days since I left home is pretty amazing considering how busy I've been. That might also be the reason why this tour has gone by - because time flies when you're getting your nuts crushed fucking flat all the goddamn time.

Thus, I decided to get in a long run today - because I was going to choke someone out if I didn't. That's about why.

Last lap was run at recovery pace, which was still around 80% based on heart rate but much easier based on comparative level of effort.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 09:44 09:44 08:46 08:46 1.11
1.11 19:28 09:44 08:46 08:46 2.22
1.11 29:09 09:41 08:43 08:45 3.33
1.11 38:28 09:19 08:24 08:40 4.44
1.11 47:49 09:21 08:25 08:37 5.55
1.11 57:22 09:33 08:36 08:37 6.66
1.11 68:19 10:57 09:52 08:48 7.77

4.44mi, 37:32, 20 JUL 14, Kabul, Afghanistan

Today is day 240 of the campaign.

iThink:
Above & Beyond feat. Oceanlab, "On A Good Day" (Jer Martin mix)

WX at 11 AM (15) Jul 20 84 (29) 14 (-10) 29.83 (1010) N 23G35 RH 7

Odometer 14A: 187.6mi

Z3 start, Z4 finish. Average/max heart rate = 160/174

I was thinking about rowing, but started too late. I decided to run 6.66, but started too late. I ran 4.44, and ran it pretty damn quick because I was backed up to something I need to attend. Because I started too late. Still, today was a day to experiment with pace and speed, and I think it worked well, mostly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:52 08:52 ----- 08:52 1.00
0.11 09:38 00:46 08:41 08:41 1.11
1.00 18:41 09:03 ----- 08:51 2.11
0.11 19:07 00:26 08:33 08:37 2.22
1.00 28:10 09:03 ----- 08:45 3.22
0.11 28:28 00:18 08:25 08:33 3.33
1.00 37:15 08:47 ----- 08:36 4.33
0.11 37:31 00:16 08:09 08:27 4.44

6.66mi, 57:13, 18 JUL 14, Kabul, Afghanistan

Today is day 238 of the campaign.

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi and extended remixes)

WX at 3 PM (19) Jul 18 73 (23) 19 (-7) 29.80 (1009) N 17 RH 12

Odometer 14A: 183.2mi

Z3 first half, Z4 second half. Average/max heart rate = 160/172

I wasn't sure how I was going to feel about this, but as it turns out, after the first three, which was middling to unpleasant, quite all right. The end of the run was reasonably quick, but didn't feel that way, in spite of running well inside zone 4 at around 167-170bpm.

The change in timings below are an acknowledgement that I'll never get accurate readings, so I decided to fix my spreadsheet to reflect accurate readings.

About .3mi of walk and wogging to cool down afterwards.  It was the prudent thing to do.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:14 09:14 ----- 09:14 1.00
0.11 09:33 00:19 08:36 08:36 1.11
1.00 18:36 09:03 ----- 08:49 2.11
0.11 19:04 00:28 08:34 08:35 2.22
1.00 28:27 09:23 ----- 08:50 3.22
0.11 28:57 00:30 08:54 08:42 3.33
1.00 38:04 09:07 ----- 08:47 4.33
0.11 38:33 00:29 08:39 08:41 4.44
1.00 47:31 08:58 ----- 08:44 5.44
0.11 47:57 00:26 08:28 08:38 5.55
1.00 56:50 08:53 ----- 08:41 6.55
0.11 57:14 00:24 08:22 08:36 6.66

4.44mi, 27:14+11:04, 17 JUL 14, Kabul, Afghanistan

Today is day 237 of the campaign.

iThink:
Delain, "Such A Shame"

WX at 4 PM (20) Jul 16 75 (24) 24 (-4) 29.85 (1011) N 12 RH 15

Odometer 14A: 176.4mi

Z4 first three laps, Z3 low finish.. Average/max heart rate = first three 164/159, last lap 151/152

First three were surprisingly fast. I don't know why I was so quick right off the start, but I was going to milk it for all it was worth and did for the first 3.33mi. I know that going that hard all the way to the end was probably a bad idea, so I used the last 1.11 as a cooldown, which is probably prudent. Today was a somewhat crappy day at the start - and involved ingestion of monster amounts of caffeine (as in 4x espresso shot + about 20 oz of weak-ass coffee, and 30 oz of super high-test (as in Peet's Major Dickason's Blend) coffee today). I needed to get some of that out of my system, and did with a run.

I can almost excuse the fact that I started at MIDNIGHT.  Yay. Dumbass.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 09:06 09:06 08:12 08:12 1.11
1.11 18:21 09:15 08:20 08:16 2.22
1.11 27:14 08:53 08:00 08:11 3.33
1.11 38:18 11:04 09:58 08:38 4.44

10,000m on Concept2 Model D, 43:49.3, 15 JUL 14, Kabul, Afghanistan

Today is day 235 of the campaign.

iThink:
Jack Say, "Brass Bonanza"

WX at 5 AM (9) Jul 15    93 (34)    23 (-5)    29.85 (1011)    N 12    RH 7

Odometer 13A: 171.9mi

Z3 first half, Z4 second half.  Average/max heart rate = 155/169

I needed to get something in today as I finished up far too late to get a run in last night, and running during the middle of the day here is probably not a great idea.  It had been a little while since I rowed, so I decided to get that in for today's work.

I truly have no idea what caused "Brass Bonanza" to drop into my head today.  I'm not a Hartford Whalers fan, and that team has been gone for years.  I have no explanation.

First 20 minutes was done to stay below anaerobic threshold while going at least 2:12/500m.  From there out, it was to hold 2:12 without going into zone 5.  The target time was 43:50, based on the computer and how I felt, so that's how I rowed. 

Back to work.

Splits
Distance:    10000
Time:    43:49.3
Avg/500m:    02:11.5
Drag Factor:    105
Per Mile:    00:07:03

4.44mi, 44:49, 13 JUL 14, Kabul, Afghanistan

Today is day 233 of the campaign.

iThink:
Porter Robinson, "Language"

WX at 4 PM (20) Jul 13 77 (25) 21 (-6) 29.91 (1013) N 9 RH 12

Odometer 14B: 9.1mi

Z3 easy. Average/max heart rate = 140/149

Recovery run as my legs were pretty beat up after yesterday's almost-8 miler. I needed it as it was mostly to work lactate out of my muscles more so than anything else. Also, based on heart rate, it was also a lard burner run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 11:16 11:16 10:09 10:09 1.11
1.11 22:28 11:12 10:05 10:07 2.22
1.11 33:44 11:16 10:09 10:08 3.33
1.11 44:49 11:05 09:59 10:06 4.44

7.77mi, 69:06, 12 JUL 14, Kabul, Afghanistan

Today is day 232 of the campaign.

iThink:
Tim Carleton & Darrick Deel, "Opus No. 1" (better known as the Cisco hold music)
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 3 PM (19) Jul 12 80 (27) 24 (-4) 29.91 (1013) NNE 18G30 RH 12

Odometer 14A: 171.8mi

Z3-Z4. Average/max heart rate = 158/169

Today was going to be a long slow run. Emphasis on slow, with a little less emphasis on long. I was thinking about going for another lap, but I decided that discretion was the better part of valor, and I'll save that for a few days from now. This past week has involved two rest days, one I didn't intend to take, and one I recognized that I had to take or bad things would happen.

I have the first iThink to blame from calling someone on a VoIP phone earlier today and being put on hold, and being at a computer while on hold and quick enough to think about Googling the song. And the rest is history.  It also makes a useful running mantra for a run that's deliberately run at zone 3 or so.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 09:55 09:55 08:56 08:56 1.11
1.11 19:46 09:51 08:52 08:54 2.22
1.11 29:39 09:53 08:54 08:54 3.33
1.11 39:34 09:55 08:56 08:55 4.44
1.11 49:23 09:49 08:51 08:54 5.55
1.11 59:14 09:51 08:52 08:54 6.66
1.11 09:06 09:52 08:53 08:54 7.77

8,000m on Concept2 Model D, 35:35.7, 10 JUL 14, Kabul, Afghanistan

Today is day 230 of the campaign.

iThink: none, surprisingly.

WX at      7 AM (11) Jul 10     95 (35)     30 (-1)     29.86 (1011)     NW 6 RH 10

Odometer 14B: 4.7mi

Z3 threshold.  Average/max heart rate = 147/156

Something not too hard, not too easy after yesterday's twenty minutes in zone 5.  I knew if I went hard today it would be a bad thing, so I was looking for a row of about zone 3, although it popped briefly into zone 4.

The trick was trying to get as much in as I could  at a reasonably controlled rate so I could bank low-intensity time erging to not go too far into zone 4 - which occurred at around the 30-minute mark.  The challenge then became to be disciplined to prevent from going too hard but still maintaining speed and form.

Splits
Distance:    8000
Time:    35:35.7
Avg/500m:    02:13.5
Drag Factor:    114
Per Mile:    00:07:10

6.5mi on dreadmill, 58:34, 9 JUL 14, Kabul, Afghanistan

Today is day 229 of the campaign.

iThink:
Porter Robinson, "Lionhearted"
Men At Work, "Down Under"
MaX, "Aim"


WX at 5 AM (9) Jul 09 88 (31) 46 (8) 29.86 (1011) E 18G30 RH 24

Odometer 14A: 163.9mi

Z4 high. Average/max heart rate = 166/178

I needed to get something in during the afternoon because I know I won't get any opportunity tonight. Thus, 6.5 on the dreadmill, which I found harder than usual, maybe because I was going faster in actual pace than I usually go. As a result, I was well into zone 4 most of the run and according to the chart, I was into zone 5 for most of the last 20 minutes, which implies that today might really be considered a max VO2 day.

I don't usually find good mantras on the dreadmill, but I was reminded of a trip I'd taken to Cleveland almost two decades ago when I was dating someone at the time. It was in the middle of January, and it was cold, but I remember that trip very, very well. For a variety of reasons. No, I don't really know why that came to mind.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:11 09:11 09:11 09:11 1.00
2.00 27:00 17:49 08:54 09:00 3.00
0.50 31:41 04:41 09:22 09:03 3.50
1.00 40:43 09:02 09:02 09:03 4.50
1.00 49:40 08:57 08:57 09:02 5.50
1.00 58:34 08:54 08:54 09:01 6.50

4.44mi, 40:08, 8 JUL 14, Kabul, Afghanistan

Today is day 228 of the campaign.

iThink:
Porter Robinson, "Language"

WX at 4 PM (20) Jul 07 77 (25) 24 (-4) 29.88 (1012) N 17 RH 14

Odometer 14B: 4.5mi

Z3. Average/max heart rate = 149/155

Easy run, but not as short as it was intended. I felt better, so I went longer. Yesterday wasn't a rest day as I was up late anyway. The relative effort and pace fit today's iThink better than last night's run anyway.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 10:01 10:01 09:01 09:01 1.11
1.11 20:07 10:06 09:06 09:04 2.22
2.22 40:08 20:01 09:01 09:02 4.44

5.55mi, 49:21, 6 JUL 14, Kabul, Afghanistan

Today is day 226 of the campaign.

iThink:
R.E.M., "Driver 8"
Hilary Duff, "Wake Up"
Porter Robinson, "Language"

WX at 4 PM (20) Jul 06 73 (23) 26 (-3) 30.00 (1016) N 14 RH 17

Odometer 14A: 157.2mi

Z3 high. Average/max heart rate = 156/164

I was tired and was going to crash, but realized that I needed to get in a run or I'd be up all night shuttling back and forth to the latrine. So I ran. Not slow, but not fast - but not slow!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 09:48 09:48 08:50 08:50 1.11
1.11 19:46 09:58 08:59 08:54 2.22
1.11 29:39 09:53 08:54 08:54 3.33
1.11 39:32 09:53 08:54 08:54 4.44
1.11 49:21 09:49 08:51 08:54 5.55

6.66mi, 58:39, 4 JUL 14, Kabul, Afghanistan

Today is day 224 of the campaign.

iThink:
Porter Robinson, "Language"
Porter Robinson feat. Urban Cone, "Lionhearted" (Arty Remix)

WX at 4 PM (20) Jul 04 75 (24) 28 (-2) 29.88 (1012) N 15 RH 17

Odometer 13B: 403.7mi

Z4. Average/max heart rate = 160/172

I think I can finally retire this pair of shoes. This is my first run in a week, and while I like rowing, it's not the same as running. Today was much like any other run - I did not really loosen up until midway, by which time it was 3.33mi.

I was thinking maybe running 4.44mi was more appropriate given today, but I always get excited when I have the opportunity to run 6.66mi.

Customary one-lap cooldown was in effect.

Time to open the new box of shoes that have been waiting a week. Going over400mi is the usual trigger for replacement, but it's also been 11 months since I got these shoes, so it's time as well.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 09:36 09:36 08:39 08:39 1.11
1.11 19:07 09:31 08:34 08:37 2.22
1.11 28:49 09:42 08:44 08:39 3.33
1.11 38:09 09:20 08:25 08:36 4.44
1.11 47:34 09:25 08:29 08:34 5.55
1.11 58:35 11:01 09:55 08:48 6.66

10,000m on Concept2 Model D, 43:52.2, 2 JUL 14, Kabul, Afghanistan

Today is day 222 of the campaign.

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
Game Theory, "I've Tried Subtlety"

WX at      5 AM (9) Jul 02     89 (32)     32 (0)     29.88 (1012)     NNW 14 RH 12

Odometer 13B: 397.0mi

Z4.  Average/max heart rate = 158/170

Today was a measured start to see how much I could get in before I crossed anaerobic threshold, then to see how low I could hold below 160bpm before holding the pace I needed to finish under 44 minutes.  I think this is mostly for my own mental unloading more than anything else, but I don't see a whole lot of other people erging for 10,000m in this place.  Admittedly, some people think it's tedious as hell, but I'd much rather row than run on the treadmill.

Splits
Distance:    10000
Time:    43:52.2
Avg/500m:    02:11.6
Drag Factor:    114
Per Mile:    00:07:04

8,000m on Concept2 Model D, 34:56.5, 1 JUL 14, Kabul, Afghanistan

Today is day 221 of the campaign.

iThink:
Los Campesinos!, "Hate For the Island"

WX at      1 PM (17) Jul 01     82 (28)     28 (-2)     29.94 (1014)     N 12G23 RH 13

Odometer 13B: 396.7mi

Z4.  Average/max heart rate = 162/170

My right foot still hurts, although I suspect it's probably from residual chemical burns from using salicylic acid to burn off my corn on the right foot.  It means the skin underneath is tender as shit, and a nice shade of angry red whenever I take my shoes off.  This row was no exception, but I didn't want to chance a run with my right foot feeling the way it did.

I wasn't sure how I was going to feel, and was originally going to do an aerobic erg, but found that I was gunning to finish faster than 35:00, and was holding pretty steady from 160 upwards to about 170.  I was working to balance speed and effort so I didn't go over 170, just to see how I was going to feel.  I didn't think I needed to go zone 5 at the end, and didn't.  It didn't take much more than five and a half minutes to break 160, and it steadily increased (barring a short dip around the 15 minute mark as I was transitioning to being fully warmed up.  I think.  I was holding pretty steady at just under 170 near the end, but that was because of the time goal.

Splits
Distance:    8000
Time:    34:56.5
Avg/500m:    02:11.0
Drag Factor:    100
Per Mile:    00:07:02

10,000m on Concept2 Model D, 44:20, 30 JUN 14, Kabul, Afghanistan

Today is day 220 of the campaign.

iThink:
Bear McCreary, "Daniel's Plan"

WX at      6 AM (10) Jun 30     95 (35)     32 (0)     29.83 (1010)     N 12G23 RH 10

Odometer 13B: 396.4mi

Z3.  Average/max heart rate = 156/160

I decided to see if I could erg 10,000 at exactly aerobic threshold (or thereabouts) and not exceed a certain point.  I was shooting for under 45:00, but realized as I was getting closer and closer in that I was more likely shooting for 44:30, and was able to get in something even better while not going over 160bpm.  I was reasonably pleased, although my right foot is still not up to running after trying to get rid of my corn yesterday.

Splits
Distance:    10000
Time:    44:20.0
Avg/500m:    02:13.0
Drag Factor:    120
Per Mile:    00:07:08

5.55mi, 46:39, 28 JUN 14, Kabul, Afghanistan

Today is day 218 of the campaign.

iThink:
Let's Active, "Room With A View"

WX at 11 AM (15) Jun 28 86 (30) 19 (-7) 29.97 (1015) N 31G46 RH 8

Odometer 13B: 396.1mi

Z4 start, Z3 finish. Average/max heart rate = 159/172

Today was a rushed start since I lallygagged too long doing sundry stuff. The first 4.75 was pretty hard, since I felt up to it. I took the last mile (or a little less) as a recovery so I didn't completely trash myself for later. Two particularly powerful memories pervaded this run. The first was prompted by thinking about the song (the iThink, which was a big part of my life when I was 18-19, among other things). The other was prompted from thinking about the first year I was married, among other things. It was a long time ago, and yet, the memory that came to mind was like it was yesterday. I'd wished there were more of those, but not as many as I think I'd like.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 09:22 09:22 08:26 08:26 1.11
1.11 18:38 09:16 08:21 08:24 2.22
1.11 27:49 09:11 08:16 08:21 3.33
1.11 36:51 09:02 08:08 08:18 4.44
1.11 46:39 09:48 08:50 08:24 5.55

6.66mi, 57:57, 26 JUN 14, Kabul, Afghanistan

Today is day 216 of the campaign.

iThink:
The Connells, "Fun & Games"
Bear McCreary, "Refugees Return"
Bear McCreary, "The Shape of Things to Come"

WX at 2 PM (18) Jun 26 77 (25) 41 (5) 30.00 (1016) NNE 5 RH 27

Odometer 14A: 151.7mi

Z3 start, Z4 stretch, Z3 finish. Average/max heart rate = 156/172 (160-163 average during stretch)

I wasn't sure how I was going to feel today, but I decided to go 3.3 at just at Z4 threshold, and go relatively hard for the next 2.2 after that. I saved the last mile for cooldown to see if I don't feel as beat as I might otherwise.

In an unrelated piece of trivia, and not coincidentally as a proud veteran of the 7th Cavalry Regiment, I did note that today is the organizational day of the 7th Cavalry, albeit on the day the Regiment was mauled at Little Bighorn in 1876.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 09:57 09:57 08:58 08:58 1.11
1.11 19:57 10:00 09:01 08:59 2.22
1.11 29:46 09:49 08:51 08:56 3.33
1.11 38:51 09:05 08:11 08:45 4.44
1.11 47:01 08:10 07:21 08:28 5.55
1.11 57:57 10:56 09:51 08:42 6.66

4.44mi, 41:27, 25 JUN 14, Kabul, Afghanistan

Today is day 215 of the campaign.

iThink:
Bear McCreary, "Apotheosis"

WX at 7 AM (11) Jun 25 93 (34) 19 (-7) 29.80 (1009) NNW 12G23 RH 6

Odometer 13B: 390.5mi

Z3. Average/max heart rate = 152/160

Easy run after yesterday's burner on the dreadmill. This is one of the very few times I'll run during the day here, I suspect, until it gets cooler. Otherwise, I may just use my rest days as day to run in the heat for heat acclimatization. Using map-correct distances rather than what's being rendered in the GPS, I'm not going as slowly as I think on a day like today.

Also, 6% relative humidity. Yow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 10:22 10:22 09:20 09:20 1.11
1.11 20:43 10:21 09:19 09:20 2.22
1.11 31:13 10:30 09:28 09:22 3.33
1.11 41:27 10:14 09:13 09:20 4.44

5.0mi on dreadmill, 44:04, 24 JUN 14, Kabul, Afghanistan

Today is day 214 of the campaign.

iThink:
Archers of Loaf, "Plumb Line"

WX at 6 AM (10) Jun 24 87 (31) 23 (-5) 29.80 (1009) NNE 14G30

Odometer 13B: 386.1mi

Z4 high. Average/max heart rate = 167/182

Wasn't sure how I was going to feel, but I didn't want to run outside during the mid-day, so I hit the dreadmill. I think I overestimated the speed, but the last two miles turned into a good indicator of max VO2 as I was running at zone 4 hard. I haven't done any stress tests of max heart rate, but I don't think I was very far off by the end as I was steadily speeding up the dreadmill to finish faster. Better to finish hard than to extend the pain.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:39 08:39 08:39 08:39 1.00
1.00 17:40 09:01 09:01 08:50 2.00
1.00 26:32 08:52 08:52 08:51 3.00
1.00 35:24 08:52 08:52 08:51 4.00
1.00 44:04 08:40 08:40 08:49 5.00

10,000m on Concept2 Model D, 43:38.5, 23 JUN 14, Kabul, Afghanistan

Today is day 213 of the campaign.

iThink:
The Bats, "Up to the Sky"
The Bats, "Straight Image"

WX at 5 AM (9) Jun 23     86 (30)     23 (-5)     29.85 (1011)     N 29

Odometer 13B: 380.9mi

Z4.  Average/max heart rate = 159/174

This is the first workout I've done in a great long while - or so it seems after I've been sick.  Instead of running, I decided to get on the erg, although I was saving the GHD situps for some other day.  I felt okay, mostly.  This was not a particularly slow or fast erg, but was my usual zone 3 start, and zone 4 hold to zone 5 finish.  At least the room was air conditioned.

Hopefully I'll figure out what I'm eating that's going right through me.  Yay.

Splits
Distance:    10000
Time:    43:38.5
Avg/500m:    02:10.9
Drag Factor:    107
Per Mile:    00:07:01

5.55mi, 55:38, 20 JUN 14, Kabul, Afghanistan

Today is day 210 of the campaign.

iThink:
Los Campesinos!, "Hate for the Island"

WX at 3 PM (19) Jun 20 75 (24) 24 (-4) 29.85 (1011) NNE 20G39 RH 15

Odometer 13B: 380.7mi

Z3. Average/max heart rate = 144/152

After my fun-filled food poisoning episode yesterday from the chow hall, I decided to sleep in most of yesterday, and then tried to get in a run tonight. It was indistinguished, and somewhat flatulent. It's better than doing nothing, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
5.55 55:38 55:38 10:01 10:01 5.55

5.55mi, 48:45, 18 JUN 14, Kabul, Afghanistan

Today is day 208 of the campaign.

iThink:
Hüsker Dü, "New Day Rising"

WX at Noon (16) Jun 18 77 (25) 26 (-3) 29.83 (1010) NNE 25G43

Odometer 14A: 145.0mi

Z4. Average/max heart rate = 152/171

Today is one of the few days I decided to go for the accurate distance computation. I wasn't sure how I was going to feel, and my legs were pretty dead at the start, but I decided to stick it out, and sped up entirely faster than I thought I would - culminating in a very hard last mile. I was pleasantly surprised - but I know my right foot is going to feel it later, in a bad way.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.11 09:55 09:55 08:56 08:56 1.11
1.11 19:43 09:48 08:50 08:53 2.22
1.11 30:08 10:25 09:23 09:03 3.33
1.11 39:40 09:32 08:35 08:56 4.44
1.11 48:45 09:05 08:11 08:47 5.55

5.19mi, 52:46, 17 JUN 14, Kabul, Afghanistan

Today is day 207 of the campaign.

iThink:
Tommy Keene, "Running For Your Life"
The Connells, "Fun & Games"

WX at 1 PM (17) Jun 17 75 (24) 30 (-1) 29.88 (1012) N 22G37 RH 19

Odometer 13B: 375.2mi

Z3. Average/max heart rate = 142/149

My legs were tired, as was the rest of me. The work lately has been so mentally exhausting that I need to step away from it - but I really can't.

My legs were toast, but felt better after three miles. That's usually an indicator that my legs are overtired. Or I am.

The tossup between my corn and my plantar fascitis is not fun right now.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:20 10:20 10:20 10:20 1.00
1.00 20:33 10:13 10:13 10:16 2.00
1.00 30:58 10:25 10:25 10:19 3.00
1.00 40:54 09:56 09:56 10:14 4.00
1.00 50:55 10:01 10:01 10:11 5.00
0.19 52:46 01:51 09:44 10:10 5.19

4.12mi, 38:57, 15 JUN 14, Kabul, Afghanistan

Today is day 205 of the campaign.

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at Noon (16) Jun 15 84 (29) 39 (4) 29.83 (1010) N 12 RH 20

Odometer 13B: 370.0mi

Z3-Z4. Average/max heart rate = 152/163

First run, although the corn on the side of my foot is still being melted away, so it's pretty tender. I didn't want to row a third day in a row as my hands are starting to get callused and I wanted to switch it up. I probably should check on the corn tomorrow, although the pads I'm using are starting to work. I am not 21 anymore. That's apparent enough since my knees hurt, although the mileage on these shoes probably warrants replacement. Soon.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 09:29 09:29 1.00
1.00 19:01 09:32 09:32 09:30 2.00
1.00 28:26 09:25 09:25 09:29 3.00
1.00 37:56 09:30 09:30 09:29 4.00
0.12 38:57 01:01 08:28 09:27 4.12

10,000m on Concept2 Model D, 44:29.2, 14 JUN 14, Kabul, Afghanistan

Today is day 204 of the campaign.

iThink:
Hilary Duff, "Come Clean" (the earworm that wouldn't die)
Max, "Aim" (the earworm I forced into my head)

WX at 11 AM (15) Jun 14     87 (31)     24 (-4)     29.85 (1011)     N 12 RH 10

Odometer 13B: 365.8mi

Z3-Z4 finish.  Average/max heart rate = 154/162

I wasn't sure how I was going to feel, but I was thinking about going easy.  I think I just need to be more disciplined about pacing and effort, because I went into Zone 4 quicker than I probably should've - and stayed on the edge of anaerobic threshhold until about halfway through, after which point I was most definitely inside zone 4.

My hands are also starting to get a bit callused, although I haven't done as much rowing as I have in the last few days.

Erging for 10km is a tedious thing sometimes - I occasionally daydream about other things while I'm on the erg to take my mind off the generalized suck of erging (in spite of my slow speed).  However, without fail, the things that come to mind are ex-girlfriends.  I have no good explanation, but it's a pretty regular occurrence.

Splits
Distance:    10000
Time:    44:29.2
Avg/500m:    02:13.5
Drag Factor:    102
Per Mile:    00:07:10

10,000m on Concept2 Model D, 43:27.3, 13 JUN 14, Kabul, Afghanistan

Today is day 203 of the campaign.

iThink:
Tommy Keene, "Running For Your Life"
Hilary Duff, "Come Clean"

WX at 1 PM (17) Jun 13     75 (24)     37 (3)     29.83 (1010)     SSE 3 RH 25

Odometer 13B: 365.6mi

Z4.  Average/max heart rate = 162/170

I figure, while I'm trying to burn away the  corn on the outer edge of my right foot, that I shouldn't aggravate it by running on it.  Thus, I decided to erg 10,000, and then followed it up with 4x10 GHD situps.  The GHD bench here is pretty ratty, but beggars can't be choosers, and there's only one here.

This week went by fast, but I don't get shit done when I'm waiting on other motherfuckers to get shit in.  My general ire has only increased as I wait on shit that's about three hours late.  Or more.

Splits
Distance:    10000
Time:    43:27.3
Avg/500m:    02:10.4
Drag Factor:    114
Per Mile:    00:07:00

8,000m on Concept2 Model D, 34:16.5, 11 JUN 14, Kabul, Afghanistan

Today is day 201 of the campaign.

iThink:
Delain, "Such A Shame"

WX at 2 PM (18) Jun 11     73 (23)     23 (-5)     30.00 (1016)     N 16 RH 15

Odometer 14A: 139.5mi

Z4.  Average/max heart rate = 161/174

I decided to do something other than run, so instead, today was going to be a day on the erg.  I got to the gym too late to row 10km, so I settled for 8km, but maxed out on the resistance meter - thus the 134 drag factor.  Man, did that hurt.  It felt fine for the first 1000m, then once I got to about 3,000m it started to really suck.  I broke through that initial discomfort and settled into a better rhythm by 5,000m in, and while I was briefly pulling 2:11/500m, it returned back to 2:09/500m, to salvage the rest of it, since the first 500m were done at about 2:04/500m instead.  By the end, I decided to go hard all the way into the finish, and had a zone 5 finish, but my last pull was at 1:59/500m, which I haven't done in a while at any length and any intensity.

I closed it out with 15x15x5x5 GHD situps.  I know it's not good when I have to hold my stomach so I don't have a cramp - or maybe a hernia...that would be bad, bad, bad.

The iThink was somewhat unexpected, but it's hard to keep an iThink in my head when I'm trying to ignore the generalized pain of trying to erg harder, even though I'm not even at anaerobic threshold.  Embarrassing, yet true.

The bonus was erging the fastest time at this distance I've done in a while.  Hah.

Splits
Distance:    8000
Time:    34:16.5
Avg/500m:    02:08.5
Drag Factor:    134
Per Mile:    00:06:54

5.35mi, 50:14, 10 JUN 14, Kabul, Afghanistan

Today is day 200 of the campaign.

iThink:
Hilary Duff, "Wake Up"

WX at Noon (16) Jun 10 75 (24) 14 (-10) 29.97 (1015) NNE 23 RH 9

Odometer 13B: 365.4mi

Z3. Average/max heart rate = 148/164 (which I think is a glitch reading)

Recovery run, but not a very easy recovery run. Today was a day to run base mileage without running very easy. As usual, I felt rough through the first two and a half miles, then was settled by the third and felt much more consistent. My mile 4.5, though, my legs were pretty tired, which might be an indicator in itself.

Also, for fucking once, a day when I'm not starting my run at 11:45pm.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 19:01 09:36 09:36 09:31 2.00
1.00 28:18 09:17 09:17 09:26 3.00
1.00 37:30 09:12 09:12 09:22 4.00
1.00 46:56 09:26 09:26 09:23 5.00
0.35 50:14 03:18 09:26 09:23 5.35

6.14mi, 56:41, 9 JUN 14, Kabul, Afghanistan

Today is day 199 of the campaign.

iThink:
The Smiths, "Bigmouth Strikes Again"

WX at 4 PM (20) Jun 09 69 (21) 21 (-6) 29.97 (1015) N 20 RH 15

Odometer 14A: 139.3mi

Z3 start, Z4 finish. Average/max heart rate = 152/165

I probably should be using the true distance, but in some ways, after looking at the map plot, I realize how much GPS error is induced by running through narrow passageways. Today marked another run at the magic distance of 6.66mi, in no small part because of my generalized ire at someone whose lugubrious pace of work requires me to sit my fat ass waiting on him to fucking finish. That slowness is exacerbated by the generally window-licking, mouth-breathing character of the staff here.

It's easy for me to get motivated to run 6.66mi, even if I start at midnight. Also, mostly negative splits. I'm artificially backdating this to yesterday so I don't inadvertently mark a day off, which this most certainly wasn't.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:36 09:36 09:36 09:36 1.00
1.00 19:08 09:32 09:32 09:34 2.00
1.00 28:25 09:17 09:17 09:28 3.00
1.00 37:44 09:19 09:19 09:26 4.00
1.00 46:49 09:05 09:05 09:22 5.00
1.00 55:31 08:42 08:42 09:15 6.00
0.14 56:41 01:10 08:20 09:14 6.14

3.26mi, 35:44, 7 JUN 14, Kabul, Afghanistan

Today is day 197 of the campaign.

iThink:
Bettie Serveert, "Rudder"

WX at 2 PM (18) Jun 07 71 (22) 33 (1) 29.97 (1015) N 16

Odometer 13B: 360.1mi

Z2-Z3. Average/max heart rate = 134/142

Easy recovery run. My legs hurt all day after yesterday's hard run. My legs will still probably hurt tomorrow. Maybe I should do something other than run tomorrow. Back to work. Yes, it's 11:30pm.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:30 10:30 10:30 10:30 1.00
1.00 21:43 11:13 11:13 10:52 2.00
1.00 32:59 11:16 11:16 11:00 3.00
0.26 35:44 02:45 10:35 10:58 3.26

6.25mi, 54:44, 7 JUN 14, Kabul, Afghanistan

Today is day 197 of the campaign.

iThink:
Bob Mould, "Dreaming I Am"
Skrillex, "Bangarang" feat. Sirah

WX at 4 PM (20) Jun 06 64 (18) 41 (5) 30.00 (1016) NNW 6 RH 42

Odometer 14A: 133.1mi

Z4. Average/max heart rate = 160/174

Today was a day of some frustration as one of the subordinate headquarters could not get their shit together and turn things in on time. What they did turn in was so bush league as to require a diving kick save to make salvageable. As a result, I didn't get out the door until after 11pm. Fuckers. The day counter advances as if I got a day off, but there was no fucking day off.

The run today as a result, turned into a max VO2 run for the last half of it. I needed it.

Today's iThink is directly a consequence of showing my coworkers this today:

I have no regrets.  Never mind the cognitive dissonance of Bob Mould and Skrillex in the same thought.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:59 08:59 08:59 08:59 1.00
1.00 17:51 08:52 08:52 08:55 2.00
1.00 26:43 08:52 08:52 08:54 3.00
1.00 35:29 08:46 08:46 08:52 4.00
1.00 44:12 08:43 08:43 08:50 5.00
1.00 52:43 08:31 08:31 08:47 6.00
0.25 54:44 02:01 08:04 08:45 6.25

8,000m on Concept2 Model D, 34:34.9, 4 JUN 14, Kabul, Afghanistan

Today is day 194 of the campaign.

iThink:
Hilary Duff, "Wake Up"

WX at Noon (16) Jun 04     75 (24)     33 (1)     30.00 (1016)     NNE 3 RH 22

Odometer 13B: 356.8mi

Z3 start, Z4 finish.  Average/max heart rate = 158/170

First row in a long while.  I decided to row in lieu of an easy run.  My row wasn't very easy, though.  I went mostly above aerobic threshold, but decided to finish hard, and did.

I was pleasantly surprised at holding a first 2000m at under 2:08/500m, although the 3000m before the end is where I got tired - and until the last 1600m, where I decided to go into oxygen debt but not all out.  I think this is the fastest one in a while - but certainly not my PB at this distance, which I did back in 2009.


Okay, back to work.

Splits
Distance:    8000
Time:    34:34.9
Avg/500m:    02:09.7
Drag Factor:    103
Per Mile:    00:06:57

5.18mi, 48:42, 3 JUN 14, Kabul, Afghanistan

Today is day 193 of the campaign.

iThink:
Michael Kamen, Band of Brothers Suite 2

WX at 3 PM (19) Jun 03 69 (21) 39 (4) 30.06 (1018) W 23 light rain showers RH 32

Odometer 14A: 126.9mi

Z3. Average/max heart rate = 152/162

Today was a tricky day. I wasn't sure how I felt, and I was exhausted yesterday after getting maybe 3 hours of sleep the night before. I've also done that without drinking the usual slugs of coffee with which I normally start the morning. Or the rest of the day. That's useful, maybe, so when I really need it, it'll work better.

I'm still facing a nagging corn on my right foot, although it appears it might be localized to one pair of boots. I'll find out tomorrow when I change out the insoles to see how it works - or to see how a replacement set fares. Today they seemed to work better, but I'll have a better notion come a week or so from now.

There were snippets of David Bowie's "Life on Mars" that kept sneaking into today's run. It might be because there was a new show on BBC that features Liz White and Philip Glenister.  Unfortunately, it's not on anything I can view from here or the United States.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:38 09:38 09:38 09:38 1.00
1.00 19:02 09:24 09:24 09:31 2.00
1.00 28:26 09:24 09:24 09:29 3.00
1.00 37:51 09:25 09:25 09:28 4.00
1.00 47:11 09:20 09:20 09:26 5.00
0.18 48:42 01:31 08:26 09:24 5.18

3.0mi, 27:57, 1 JUN 14, Kabul, Afghanistan

Today is day 192 of the campaign.

iThink:
Chris Richards and the Subtractions, "Don't Do Anything Tonight"

WX at 4 PM (20) Jun 01 62 (17) 42 (6) 30.06 (1018) ENE 3 RH 48

Odometer 13B: 356.7mi

Z3. Average/max heart rate = 150/157

Nothing long, as I was talking with the kids for a while tonight, and with the OPFOR Cdr, so I was left with less run than I would've liked. I have to get up early, so this wasn't going to be very long anyway.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:47 09:22 09:22 09:24 2.00
1.00 27:57 09:10 09:10 09:19 3.00

Aging

I was looking in the mirror, and realized I have been growing grayer since I got here.  That's something that's been going on a while now, but it has really taken off since I've been working this job.

This job is less stressful than my last combat tour - but it is still stressful as hell.  I will come back noticeably grayer than when I left.

6.0mi, 53:27, 31 MAY 14, Kabul, Afghanistan

Today is day 190 of the campaign.

iThink:
The Cure, "Primary" (in Orange)
The Cure, "A Forest" (from concert and curiosity)

WX at 6 AM (10) May 31 69 (21) 44 (7) 29.97 (1015) ENE 12 light rain showers; thunder in the vicinity RH 40

Odometer 13B: 353.7mi

Z3-Z4. Average/max heart rate = 155/164

It may be time to retire these shoes soon...

My legs were okay at first, and ran about steady state pace, but the last mile was considerably slower. This was a return from being sick for the last three days and having a bout with food poisoning in addition to a small head cold that I might've chalked up to exhaustion.

I felt pretty good, although tomorrow I need to exercise some discretion, which might mean a little LSD. I want to regain momentum that I lost while I was ill.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:44 08:44 08:44 08:44 1.00
1.00 17:30 08:46 08:46 08:45 2.00
1.00 26:19 08:49 08:49 08:46 3.00
1.00 35:07 08:48 08:48 08:47 4.00
1.00 44:03 08:56 08:56 08:49 5.00
1.00 53:28 09:25 09:25 08:55 6.00

6.21mi, 66:04, 28 MAY 14, Kabul, Afghanistan

Today is day 187 of the campaign.

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

WX at 3 PM (19) May 27 68 (20) 37 (3) 30.09 (1019) ESE 5 RH 32

Odometer 13B: 347.7mi

Z2-3. Average/max heart rate = 141/149

Today was a very late start, and I didn't feel so great, but I was determined to run six laps, especially when the route I mapped out on the Gmap Pedometer (www.gmap-pedometer.com) marked out exactly 1.11 miles. That, of course, mandates that I run six laps so I hit the magical 6.66mi distance. That does not match the GPS, but I'm more inclined to believe the computer rather than the GPS, with as much cover as I run through around here. While the GPS thinks my overall pace was about 10:38/mi, if the distance was truly 6.66mi, then I was running closer to 9:55 at that level of intensity, which I can live with fine.

Today had to be a recovery run as I felt beat the hell up even after yesterday's day of massive barbeque intake and doing pretty much nothing but running. I think I am catching a cold and thus need to be much more disciplined about how much sleep I get. Starting now.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:48 10:48 10:48 10:48 1.00
1.00 21:19 10:31 10:31 10:40 2.00
1.00 32:00 10:41 10:41 10:40 3.00
1.00 42:29 10:29 10:29 10:37 4.00
1.00 53:14 10:45 10:45 10:39 5.00
1.00 63:56 10:42 10:42 10:39 6.00
0.21 66:04 02:08 10:10 10:38 6.21

Augury and memory on Memorial Day

I spent today in various states of anger, not mostly because of work.  Part of it was because I had finally faced down the OPFOR Commander on a discussion that was coming, and probably presages more of the same.

Some others were seeing things on TV today that brought back many of my old demons and the guilt at having written orders that, however necessary, had sent people to their deaths.

But there is much more left in this tour.

No roll call this year.  It has not changed since 2012.

6.23mi, 58:06, 25 MAY 14, Kabul, Afghanistan

Today is day 184 of the campaign.

iThink:
The Bats, "Courage"

WX at 1 PM (17) May 25 69 (21) 30 (-1) 30.12 (1020) ENE 22 light rain showers RH 22

Odometer 14A: 121.7mi

Z3 high-Z4. Average/max heart rate = 154/165

I got off a rather pointed phone call with the OPFOR commander tonight. It was probably coming, but I needed to get in a run to work off the angst that was left over after the phone call. So I ran, not hard, because my legs are too dead to do it, but hard enough to think through my frustrations.

Today marks twenty years since I entered active duty as an Army officer.  My life right now is not what I expected 20 years ago.  It's not, for that matter, 14 years ago either.

Five years ago I thought I might be able to get through graduate school and a job.  I didn't think I could do graduate school, job, and divorce.  I remind myself, occasionally, that graduate school is over, but when I finished, I didn't have the fortitude to face the choice that is starting to loom.

Perhaps that's why tonight's iThink was what it was.

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 09:19 2.00
1.00 28:12 09:35 09:35 09:24 3.00
1.00 37:40 09:28 09:28 09:25 4.00
1.00 46:59 09:19 09:19 09:24 5.00
1.00 56:04 09:05 09:05 09:21 6.00
0.23 58:06 02:02 08:50 09:20 6.23

3.10mi, 32:18, 24 MAY 14, Kabul, Afghanistan

Today is day 183 of the campaign.

iThink:
The Loud Family, "Give In World"
Game Theory, "Last Day That We're Young"

WX at 11 AM (15) May 24 71 (22) 30 (-1) 30.09 (1019) W 20 blowing widespread dust RH 21

Odometer 13B: 341.5mi

Z3 low-mid. Average/max heart rate = 143/160

My legs are feeling this past week, and they are pretty beat, so I decided on three miles of wogging - also partly because I needed to get back to the office quickly. So there.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:21 10:21 10:21 10:21 1.00
1.00 20:43 10:22 10:22 10:21 2.00
1.00 31:19 10:36 10:36 10:26 3.00
0.10 32:18 00:59 09:50 10:25 3.10

6.14mi, 57:42, 23 MAY 14, Kabul, Afghanistan

Today is day 182 of the campaign.

iThink:
Bear McCreary, "Storming New Caprica"
Max, "Aim"

WX at Noon (16) May 23 69 (21) 19 (-7) 30.03 (1017) N 14 RH 14

Odometer 13B: 338.4mi

Z3 high. Average/max heart rate = 154/169

I started somewhat slower than I thought, but was more conservative in my pacing at the start, then progressively sped up. My usual first lap anomaly aside, I ran mostly negative splits, less the very last mile where I knew I was getting tired and started working different muscles as my quadriceps were pretty beat. I'll see how I feel tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:23 09:23 09:23 09:23 1.00
1.00 19:03 09:40 09:40 09:31 2.00
1.00 28:32 09:29 09:29 09:31 3.00
1.00 38:00 09:28 09:28 09:30 4.00
1.00 47:12 09:12 09:12 09:26 5.00
1.00 56:29 09:17 09:17 09:25 6.00
0.14 57:42 01:13 08:41 09:24 6.14