6.3mi, 62:45, 18 MAR 15, Tampa, Florida

iThink:
Depeche Mode, "Get the Balance Right!"

WX at 17:53 W 9 10.00 Partly Cloudy SCT035 SCT250 82 60 47% NA 82 29.95 1014.0

Odometer 14B: 359.3mi

Z4. Average/max heart rate = 161/173

Long run around the hotel. First 1.6mi was with the usual running partner, but it was hot and humid enough that his running prosthesis wasn't holding, so he bailed out. I decided to go for a longer stretch and proceeded to experience what it feels like to not be acclimated to heat and humidity some 50F higher than what I usually run. 

Take the pain.  Take it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:20 10:20 10:20 10:20 1.00
1.00 21:10 10:50 10:50 10:35 2.00
1.00 30:34 09:24 09:24 10:11 3.00
1.00 40:21 09:47 09:47 10:05 4.00
1.00 50:03 09:41 09:41 10:01 5.00
1.00 59:58 09:56 09:56 10:00 6.00
0.30 02:46 02:47 09:18 09:58 6.30

4.0mi, 41:48, 17 MAR 15, Tampa, Florida

iThink: None.

WX at 17:53 W 13 10.00 A Few Clouds FEW300 77 62 60% NA 79 30.00 1016.0

Odometer 14B: 353.0mi

Z4. Average/max heart rate = 158/177

Another run with my wounded warrior coworker, this time along Bayshore Drive. We decided to go for four miles, and it was a solid run - and quite unintentionally, a chat with an old coworker from Afghanistan who's down here in Tampa. It was great to catch up, and the run was good. The weather was pleasant and the trail was picturesque. He finished at a brisk 8:00/mi at the end. 

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:24 10:24 10:24 10:24 1.00
1.00 19:41 09:17 09:17 09:51 2.00
1.00 29:37 09:56 09:56 09:52 3.00
1.00 41:48 12:11 12:11 10:27 4.00

3.29mi, 35:23, 16 MAR 15, Tampa, Florida

iThink:
Bear McCreary, "When I Am Dead"

WX at 16:53 W 14 10.00 A Few Clouds FEW015 FEW040 82 63 53% NA 83 30.08 1018.5

Odometer 14B: 349.0mi

Z3. Average/max heart rate = 151/166

Down in Tampa for temporary duty. First time back there in a very long while, and I forgot what it's like being in Florida this time of the year. It's nice. It's a big change from freezing temperatures around DC and Afghanistan, that's for sure.

Easy run for one of my coworkers. He has a distinct disadvantage since he's missing his right leg from the knee down. That's the reason for the second mile being longer since we stopped so he could adjust his prosthesis.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:04 10:04 10:04 10:04 1.00
1.00 22:45 12:41 12:41 11:22 2.00
1.00 32:32 09:47 09:47 10:51 3.00
0.29 35:23 02:51 09:51 10:45 3.29

7.01mi, 69:13, 16 MAR 15, Annandale, Virginia

iThink:
The Replacements, "Alex Chilton"
The Replacements, "Left of the Dial"

WX at 05:58 Calm 10.00 A Few Clouds FEW160 30 28 91% NA NA 30.12 1020.3

Odometer 15A: 46.0mi

Z4. Average/max heart rate = 153/173

First act of penance after a sybaritic weekend of Eat Until You Explode. I drove down to Chesapeake to see a hockey tournament, and then had a discussion with the Younger about Attack Helicopter parenting from the sidelines and what it means for the kids. I also ate gargantuan amounts of shit this weekend, so I'm making up for it. Partially.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:10 10:10 10:10 10:10 1.00
1.00 19:59 09:49 09:49 09:59 2.00
1.00 29:55 09:56 09:56 09:58 3.00
1.00 39:35 09:40 09:40 09:54 4.00
1.00 49:23 09:48 09:48 09:53 5.00
1.00 59:11 09:48 09:48 09:52 6.00
1.01 09:13 10:02 09:56 09:52 7.01

7.0mi, 72:17, 13 MAR 15, Annandale, Virginia

iThink:
Maritime, "Pearl"

WX at 05:58 Vrbl 2 10.00 Fair CLR 28 24 84% NA NA 30.59 NA

Odometer 14B: 345.7mi

Z3. Average/max heart rate = 153/173

I ran trails, which in the dark means slower times. I also needed to make a pit stop that I had to defer to the end of the run, so that didn't help either. Also, it was fucking cold as balls. For March.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:01 11:01 11:01 11:01 1.00
1.00 21:27 10:26 10:26 10:43 2.00
1.00 31:16 09:49 09:49 10:25 3.00
1.00 42:07 10:51 10:51 10:32 4.00
1.00 52:05 09:58 09:58 10:25 5.00
1.00 62:07 10:02 10:02 10:21 6.00
1.00 72:17 10:10 10:10 10:20 7.00

8.30mi, 78:26, 11 MAR 15, Annandale, Virginia

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day"
The Replacements, "Alex Chilton"

WX at 05:58 Calm 3.00 Light Rain Fog/Mist BKN065 OVC120 45 45 97% NA NA 30.00 1016.2

Odometer 14B: 338.7mi

Z4. Average/max heart rate = 158/175

Long run, but more importantly, first run in shorts in a very long while back here. Gritty start, but a better run, and an easy finish to warm down.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:09 09:09 09:09 09:09 1.00
1.00 18:47 09:38 09:38 09:24 2.00
1.00 28:25 09:38 09:38 09:28 3.00
1.00 37:44 09:19 09:19 09:26 4.00
1.00 47:03 09:19 09:19 09:25 5.00
1.00 56:21 09:19 09:19 09:24 6.00
1.00 05:43 09:21 09:21 09:23 7.00
1.00 15:03 09:20 09:20 09:23 8.00
0.30 18:27 03:24 11:20 09:27 8.30

4.15mi, 45:14, 9 MAR 15, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 05:58 Calm 10.00 Fair CLR 33 29 86% NA NA 30.15 1021.3

Odometer 14B: 330.3mi

Z2-Z3. Average/max heart rate = 139/161

I woke up and my legs were sore. Big time sore. I needed to run this morning and today was a textbook example of why the first thing I should do in the mornings is to work out. If I hadn't done this recovery run this morning, I don't think I would've done a damn thing - and my legs feeling what they did underscores why I need to do a recovery run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:47 10:47 10:47 10:47 1.00
1.00 21:40 10:54 10:54 10:50 2.00
1.00 32:47 11:06 11:06 10:56 3.00
1.00 43:45 10:58 10:58 10:56 4.00
0.15 45:14 01:29 09:56 10:54 4.15

7.25mi, 68:17, 8 MAR 15, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Alice in Chains, "Them Bones" (mostly because of playing Doom II)

WX at 12:58 NW 7 10.00 Fair CLR 53 29 39% NA NA 30.16 1021.7

Odometer 14B: 326.1mi

Z3-Z4. Average/max heart rate = 156/179

First run in a very long while, mostly because of weather. I didn't go very hard, as it was the first, but after the snows of the last week, it was 50F and I couldn't pass up the opportunity to run outside in shorts and a t-shirt.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:58 08:58 08:58 08:58 1.00
1.00 18:30 09:32 09:32 09:15 2.00
1.00 27:58 09:28 09:28 09:19 3.00
1.00 37:41 09:43 09:43 09:25 4.00
1.00 46:56 09:15 09:15 09:23 5.00
1.00 56:15 09:19 09:19 09:23 6.00
1.00 65:43 09:28 09:28 09:23 7.00
0.25 68:17 02:34 10:15 09:25 7.25

15,000m on Concept2 Model D, 68:05.5, 5 MAR 15, Springfield, Virginia

iThink: None

WX at 12:58    NW 13    1.00    Light Snow Fog/Mist    VV012    32    28             87%    22    NA    30.18    1022.4            0.15

Odometer 14B: 318.8mi

Z3-Z4.  Average/max heart rate = 154/167

There's no way I'd do anything other than row on a day where it's forecasted to drop 6 to 10 inches of snow outside.  I decided to go for 15km easy, and that was the right decision after the last few days of nothing.

Splits
Distance:    15000
Time:    68:05.5
Avg/500m:    02:16.2
Drag Factor:    108
Per Mile:    00:07:18

10,000m on Concept2 Model D, 43:06.5, 2 MAR 15, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 05:58    Calm    10.00    Fair    CLR    26    19             77%    NA    NA    30.44    1031.2   

Odometer 14B: 318.8mi

Z4.  Average/max heart rate = 165/177

I wasn't sure how I was going to feel, but holding 2:07/500m for the first 2km was encouraging, so I was holding it as long as I could.  It lasted maybe halfway through, then I started slowing down as I usually do.  I was working hard to hold 2:11/500m in the last 4000m, then at the end started cranking harder, knowing it was close to the end, and ended up pulling more along the lines of 2:08/500m at the end.

I recognize this is not that fast by competition standards...but the only person I'm competing against is myself.  Also, I didn't feel like getting outside and running today.  Having the erg is a very useful alternative.

Splits
Distance:    10000
Time:    43:05.5
Avg/500m:    02:09.3
Drag Factor:    109
Per Mile:    00:06:56

10,000m on Concept2 Model D, 44:12.8, 27 FEB 15, Springfield, Virginia

iThink: none.

WX at     05:58    NW 2    10.00    Mostly Cloudy    BKN025 BKN030 BKN041    32    25             75%    NA    NA    30.28    1025.8       

Odometer 14B: 318.7mi

Z3 high.  Average/max heart rate = 151/161

I probably should've run, but I didn't feel like getting out of the house.  Having the Concept2 now gives an option that I otherwise wouldn't be able to exercise.  No pun intended.  I don't think I would've gone very hard had I run, and I didn't on the erg.

Splits
Distance:    10000
Time:    44:12.8
Avg/500m:    02:12.6
Drag Factor:    103
Per Mile:    00:07:07

7.0mi, 69:07, 25 FEB 15, Annandale, Virginia

iThink:
Velvet Crush, "Drive Me Down"

WX at 05:58 NW 1 10.00 Fair CLR 13 9 84% NA NA 29.88 1012.3

Odometer 15A: 39.0mi

Z3. Average/max heart rate = 154/174

Not hard but not recovery. First run in about two weeks and good god did I need it bad. I wanted a run where I'd feel okay, but not one that would leave be utterly trashed the rest of the day. I have lard I have to lose, at least 8 pounds of it if not more.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:55 09:55 09:55 09:55 1.00
1.00 19:56 10:01 10:01 09:58 2.00
1.00 29:54 09:58 09:58 09:58 3.00
1.00 39:41 09:47 09:47 09:55 4.00
1.00 49:31 09:50 09:50 09:54 5.00
1.00 59:15 09:44 09:44 09:52 6.00
1.00 69:07 09:52 09:52 09:52 7.00

8,000m on Concept2 Model D, 35:34.8, 24 FEB 15, Springfield, Virginia

iThink:
"Give Up" parody cover of Idina Menzel's "Let It Go"

WX at     05:58    S 1    10.00    Fair    CLR    7    -4             60%    NA    NA    30.35    1028.2   

Odometer 14B: 318.7mi

Z4 low.  Average/max heart rate = 158/168

Nothing hard today.  My hands are a little blistered up, though, while they start toughening in response to more rowing.  I didn't want to do two 10,000s in a row yet.

When it snowed a few days ago, the first thing the Elder wanted me to watch with her was Frozen.  I was thinking along different lines as I was watching "The Breaking Point" from Band of Brothers instead until I went to the living room to watch Frozen with her.

Splits
Distance:    8000
Time:    35:34.8
Avg/500m:    02:13.4
Drag Factor:    102
Per Mile:    00:07:09

10,000m on Concept2 Model D, 43:28.3, 23 FEB 15, Springfield, Virginia

iThink:
Normie Rowe, "Who Cares, Anyway"

WX at 05:58    Vrbl 6    10.00    Overcast    OVC049    37    25             63%    32    NA    30.28    1025.8          

Odometer 14B: 318.7mi

Z4.  Average/max heart rate = 161/173

First workout in a while.  I was in Afghanistan or on the road the last two weeks and I ran once.  My appetite continued unabated, so I need to start my penance.  It snowed this weekend, so it's wet and nasty, so I was glad I cranked out my 10,000 on the erg.  Oh man, did it suck at first.  Then I buckled down and got at it.

The iThink owes to my having watched The Odd Angry Shot recently.  What a great movie.

Splits
Distance:    10000
Time:    43:28.3
Avg/500m:    02:10.4
Drag Factor:    103
Per Mile:    00:07:00

8.16mi, time indeterminate, 15 FEB 15, Bagram, Afghanistan

iThink: none.

WX at 1330: 4 AM (9) Feb 15 55 (13) 23 (-5) 30.03 (1017) N 5 light rain showers

Odometer 14B: 318.6mi

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

I found myself back at Bagram for the first time in a few months, against my expectations.  Being there,I felt compelled to do what I usually did, which was run the perimeter.  The absence of instrumentation owes to the fact that my Garmin 310XT crapped out a mile after starting up.  Surprisingly, I felt kind of quick, which was unexpected.

Now that the Afghanistan campaign has transitioned to 2015, there are much fewer people at Bagram than when I was there last.  It was inevitable, but it was shocking.  No matter.  The war continues.

No splits.

5,000m on Concept2 Model D, 21:32.7, 9 FEB 15, Springfield, VA

iThink:
Letters to Cleo, "Veda Very Shining"

WX at 05:58    Vrbl 6    10.00    Overcast    OVC100    40    34             81%    36    NA    29.84    1010.8   

Odometer 14B: 310.4mi

Z4.  Max heart rate = 168, best guess on average about 155.

First morning workout, but I was late waking up, so I only did 5k.  I was still pretty happy with what I ground out, but there's plenty of room for improvement.

Splits
Distance:    5000
Time:    21:32.7
Avg/500m:    02:09.3
Drag Factor:    104
Per Mile:    00:06:56

8.01mi, 79:49, 6 FEB 15, Annandale, Virginia

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
AC/DC, "Big Gun" BFG remix


WX at 05:58 Calm 10.00 Partly Cloudy SCT140 11 4 75% NA NA 30.37 1028.9

Odometer 15A: 32.0mi

Z3. Average/max heart rate = 154/165

It was cold today, so I decided on nothing particularly ambitious. Eight miles, easy, but it was still cold as hell.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:52 09:52 09:52 09:52 1.00
1.00 20:05 10:12 10:12 10:02 2.00
1.00 30:07 10:02 10:02 10:02 3.00
1.00 40:09 10:03 10:03 10:02 4.00
1.00 50:09 10:00 10:00 10:02 5.00
1.00 59:57 09:48 09:48 09:59 6.00
1.00 69:44 09:47 09:47 09:58 7.00
1.00 79:49 10:05 10:05 09:59 8.01

8.0mi, 78:08, 4 FEB 15, Annandale, Virginia

iThink:
Robert Prince, "I Sawed the Demons" (E2M1 background music from the game Doom. Yes.
AC/DC, "Big Gun" remix

WX at 05:58 SE 1 10.00 A Few Clouds FEW180 26 19 75% NA NA 30.25 1024.8

Odometer 14B: 310.4mi

Z3-Z4. Average/max heart rate = 155/170

Today was quicker than usual, but the course was dry, and not too dark. There was the usual care I took not to turn ankles on trails at night, and that was a tempering influence. But today was a good run. Time for a double-shot of Celebrex, though, for the ankles.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:12 10:12 10:12 10:12 1.00
1.00 19:27 09:15 09:15 09:43 2.00
1.00 29:07 09:40 09:40 09:42 3.00
1.00 38:45 09:38 09:38 09:41 4.00
1.00 48:34 09:48 09:48 09:43 5.00
1.00 58:19 09:45 09:45 09:43 6.00
1.00 68:06 09:47 09:47 09:44 7.00
1.00 78:08 10:02 10:02 09:46 8.00

6.04mi, 69:17, 2 FEB 15, Annandale, Virginia

iThink:
The Smiths, "The Draize Train"
The Smiths, "Money Changes Everything"
The Sisters of Mercy, "Temple of Love '92"

WX at 05:58 Calm 10.00 Overcast BKN019 OVC025 37 36 93% NA NA 29.50 999.3

Odometer 14B: 302.4mi

Z3. Average/max heart rate = no reading

Wogging for distance and lard burn as my legs were totally trashed from yesterday's long run. Some unseemly iThinks, but all were tailored to tempo and foot strike.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:49 11:49 11:49 11:49 1.00
1.00 23:24 11:35 11:35 11:42 2.00
1.00 35:48 12:24 12:24 11:56 3.00
1.00 46:59 11:10 11:10 11:45 4.00
1.00 58:10 11:11 11:11 11:38 5.00
1.00 68:54 10:44 10:44 11:29 6.00
0.04 69:17 00:23 09:45 11:28 6.04

11.39mi, 1:44:59, 1 FEB 15, Springfield, Virginia

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

WX at 14:58 S 5 10.00 Mostly Cloudy FEW043 BKN120 41 15 36% 38 NA 30.13 1020.7
WX at 13:58 E 5 10.00 Partly Cloudy SCT075 40 14 35% 36 NA 30.15 1021.4

Odometer 15A: 24.0mi

Z4. Average/max heart rate = 159/173

I wasn't sure how I was going to feel today, as it's been a while since I've kicked out a run of this length. I didn't want to go at redline pace, but I was certainly not going to have enough patience to go wogging my fat ass for 11 miles. Ultimately, I was happy enough when I was running about 9:00-9:30/mi. That discretion was important for the killer uphill on trails that I eat about 2.5 miles out from finish.

My other reason for wanting to run 11 is the fact that today's Super Bowl Sunday, and as usual, this is my not giving a shit about football.

Splits

SGMT AGGRG  SEGMT PERMI AVGPC DIST
1.00 08:51  08:51 08:51 08:51 1.00
1.00 17:57  09:06 09:06 08:58 2.00
1.00 26:52  08:55 08:55 08:57 3.00
1.00 36:11  09:20 09:20 09:03 4.00
1.00 45:28  09:16 09:16 09:06 5.00
1.00 54:30  09:02 09:02 09:05 6.00
1.00 63:54  09:24 09:24 09:08 7.00
1.00 73:06  09:11 09:11 09:08 8.00
1.00 82:13  09:07 09:07 09:08 9.00
1.00 92:13  10:00 10:00 09:13 10.00
1.00 101:31 09:18 09:18 09:14 11.00
0.39 104:59 03:28 08:54 09:13 11.39

4.08mi, 38:14, 30 JAN 15, Springfield, Virginia

iThink:
Bob Mould, "The Descent"

WX at 05:58 NW 16 G 25 10.00 Overcast OVC050 40 28 61% 32 NA 29.96 1014.9

Odometer 15A: 12.6mi

Z3. Average/max heart rate = 152/168

Short one as I woke up late. This went faster than most, with some decidedly negative splits. I felt okay, but just okay.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:59 08:59 08:59 08:59 1.00
1.00 18:53 09:54 09:54 09:26 2.00
1.00 28:31 09:38 09:38 09:30 3.00
1.00 37:37 09:05 09:05 09:24 4.00
0.08 38:14 00:37 07:42 09:22 4.08

5.07mi, 50:42, 28 JAN 15, Springfield, Virginia

iThink:
The Millions, "Other Crimes"

WX at 05:58 NW 12 G 16 10.00 Fair CLR 23 9 54% 11 NA 30.14 1021.1

Odometer 14B: 296.4mi

Z3. Average/max heart rate = 146/160

Easier run today, because the Younger was too beat to go to swimming practice. I slummed for a little while, then got in 5. Better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:40 09:40 09:40 09:40 1.00
1.00 20:05 10:25 10:25 10:02 2.00
1.00 30:23 10:18 10:18 10:08 3.00
1.00 40:16 09:54 09:54 10:04 4.00
1.00 50:03 09:47 09:47 10:01 5.00
0.07 50:42 00:39 09:20 10:00 5.07

8.51mi, 79:49, 26 JAN 15, Annandale, Virginia

iThink:
Skrillex, "Bangarang"
For Against, "Paperwhites"

WX at WX at 05:58 Vrbl 6 7.00 Light Rain BKN008 OVC027 39 37 92% 35 NA 29.78 1008.8 0.03

Odometer 15A: 8.5mi

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

I felt like crap at the start, but was fully warmed up by mile 4. Unfortunately, the Younger gets out of practice 15 minutes early on Mondays, which I did not know. Oops. At least I got in 8.5 solid. It might've been the new shoes too, but I was hell-bent on getting that in this morning before rain started turning into snow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:14 09:14 09:14 09:14 1.00
1.00 18:59 09:45 09:45 09:30 2.00
1.00 28:41 09:42 09:42 09:34 3.00
1.00 38:10 09:29 09:29 09:33 4.00
1.00 47:21 09:10 09:10 09:28 5.00
1.00 56:46 09:26 09:26 09:28 6.00
1.00 06:00 09:13 09:13 09:26 7.00
1.00 15:09 09:09 09:09 09:24 8.00
0.51 19:49 04:40 09:08 09:23 8.51

4.65mi, 44:02, 25 JAN 15, Springfield, Virginia

iThink:
Men At Work, "Overkill"

WX at 08:58 W 6 10.00 Partly Cloudy FEW049 SCT190 40 27 61% 36 NA 29.85 1011.2

Odometer 14B: 291.3mi

Z3 mid-high. Average/max heart rate = no reading

An uncharacteristically short run on a Sunday, but it's backed off between some things I have to do today, and the likelihood that I'll be hitting 8 tomorrow morning anyway. I walked through a sizeable chunk of Arlington National Cemetery yesterday on the Wreaths Across America cleanup, so today was mostly to ensure that today wasn't a Do Nothing But Eat Day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:27 09:27 09:27 09:27 1.00
1.00 19:25 09:58 09:58 09:43 2.00
1.00 28:33 09:08 09:08 09:31 3.00
1.00 37:52 09:19 09:19 09:28 4.00
0.65 44:02 06:09 09:28 09:28 4.65

8.0mi, 77:28, 23 JAN 15, Annandale, Virginia

iThink:
The Millions, "Everything's Been Said"
The Millions, "Other Crimes"

WX at 05:58 Calm 10.00 Fair CLR 24 23 93% NA NA 30.38 1029.2

Odometer 14B: 286.6mi

Z3 high. Average/max heart rate = 156/172

The virtue of getting out the door is that it forces me to be in a position that encourages my running even when I'd otherwise chicken out.  In that sense, taking the Younger to swimming practice is pretty goddamn important.  Today was neither fast nor slow, but if my legs are any indicator, it was rewarding.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:51 09:51 09:51 09:51 1.00
1.00 19:23 09:32 09:32 09:41 2.00
1.00 28:57 09:34 09:34 09:39 3.00
1.00 38:32 09:35 09:35 09:38 4.00
1.00 48:01 09:29 09:29 09:36 5.00
1.00 57:54 09:53 09:53 09:39 6.00
1.00 67:51 09:57 09:57 09:42 7.00
1.00 77:28 09:37 09:37 09:41 8.00

3.93mi, 39:01, 20 JAN 15, Springfield, Virginia

iThink:
Origa, "Aney, Unborn Child"

WX at 05:58 NW 3 10.00 Fair CLR 24 22 91% NA NA 29.94 1014.3

Odometer 14B: 279.6mi

Z3 high. Average/max heart rate = 146/163

A slower run than I wanted maybe, but at least I'm keeping momentum from yesterday's work. I felt okay, but not great, but I sure felt better by the end. The iThink today was an unintentional callout to the news that the singer Origa had died of lung cancer yesterday. I didn't follow her music at all, but I did know that song. Also, the sky was totally clear and I know the song only because I've associated that with the Freespace mod Blue Planet: War In Heaven.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:50 09:50 09:50 09:50 1.00
1.00 19:58 10:08 10:08 09:59 2.00
1.00 29:50 09:52 09:52 09:57 3.00
0.93 39:01 09:10 09:52 09:56 3.93

8.01mi, 79:36, 19 JAN 15, Annandale, Virginia

iThink:
The Millions NE, "Other Crimes"

WX at 05:58 NW 2 10.00 Overcast OVC060 33 31 95% NA NA 29.96 1014.9

Odometer 14B: 275.7mi

Z4. Average/max heart rate = 153/171

The Blerch got one in on me yesterday. I felt no goddamn motivation whatsoever. Instead, I ingested what had to be about 3,000 calories of pizza and bread yesterday. Today is partly my penance for that act of gluttony.

It's also a day I was sorely glad I brought my Princeton Quad Tactical headlight, because I would've wiped the hell out on ice and gone into far more mud had I not. I like running trails, but I temper that knowing that my speed on trails in the dark is a lot slower than it is during the day.

After buying the Millions' re-release album, I'm revisiting some of the music of my late teenage years as I listened the hell out of them 14 years ago after the release of their 1991 album M is for Millions.  I guess the For Against tie-in was accurate, although I didn't realize that the guitarist for the latter had been also for the former.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:02 10:02 10:02 10:02 1.00
1.00 19:59 09:57 09:57 10:00 2.00
1.00 30:21 10:22 10:22 10:07 3.00
1.00 40:21 10:00 10:00 10:05 4.00
1.00 50:00 09:39 09:39 10:00 5.00
1.00 59:41 09:41 09:41 09:57 6.00
1.00 60:00 10:19 10:19 10:00 7.00
1.01 79:36 09:36 09:30 09:56 8.01

4.06mi, 39:24, 16 JAN 15, Springfield, Virginia

iThink:
Steve Bartek, "Powerhouse"

WX at 05:58 Calm 10.00 Fair CLR 21 19 91% NA NA 29.98 1015.6

Odometer 14B:267.7mi

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

Today was a day to outrun the Blerch. That was it. I was very much at risk of sleeping in today. That would've been...unacceptable.

Time to hit the archives at work in earnest. I feel far better settled in now. Time to get at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:48 09:48 09:48 09:48 1.00
1.00 19:52 10:04 10:04 09:56 2.00
1.00 29:17 09:24 09:24 09:45 3.00
1.00 38:53 09:37 09:37 09:43 4.00
0.06 39:24 00:31 08:32 09:42 4.06

4.5mi, 43:55, 15 JAN 15, Springfield, Virginia

iThink:
Dominic Muldowney, "Sharpe's Theme"
John Tams, "Over the Hills and Far Away"

WX at 05:58 NW 2 10.00 Overcast OVC036 31 23 71% NA NA 30.22 1023.8

Odometer 14B: 263.7mi

Z3. Average/max heart rate = no reading.

Easy recovery run after the long run yesterday. Also, just something to get out the door, which I needed.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:50 09:50 09:50 09:50 1.00
1.00 20:02 10:11 10:11 10:01 2.00
1.00 29:46 09:45 09:45 09:55 3.00
1.00 39:02 09:15 09:15 09:45 4.00
0.50 43:55 04:54 09:47 09:46 4.50

7.5mi, 73:09, 14 JAN 15, Annandale, Virginia

iThink:
Iron Maiden, "Aces High"

WX at 05:58 Vrbl 2 6.00 Light Snow OVC021 25 19 80% NA NA 30.43 1030.9

Odometer 14B: 259.2mi

Z3. Average/max heart rate = no reading

I'm glad I got this in today, although it was cold enough to warrant a hat. If I didn't run this morning, there's no way I would've gotten a damn thing done. Some ice on the roads, only one wipeout, and it was a good fall, rolling to disperse the impact. Woot.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:00 10:00 10:00 10:00 1.00
1.00 20:36 10:36 10:36 10:18 2.00
1.00 30:24 09:47 09:47 10:08 3.00
1.00 40:12 09:49 09:49 10:03 4.00
1.00 49:50 09:38 09:38 09:58 5.00
1.00 59:14 09:23 09:23 09:52 6.00
1.00 68:32 09:18 09:18 09:47 7.00
0.50 73:09 04:37 09:15 09:45 7.50

7.66mi, 78:34, 12 JAN 15, Annandale, Virginia

iThink:
Blinky, "Wonderwall"

WX at 05:58 Calm 10.00 Overcast OVC018 34 32 94% NA NA 30.39 1029.5

Odometer 14B:251.7

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

I was debating whether I wanted to get at it today, and was sorely glad I did. Sorely partly because I was still feeling Saturday's run in spades, but also because the promise of rain became true and light drizzle transitioned to driving rain. I sure as shit would not have wanted to go running had it been raining right away, but once I was on the road, I was committed to finishing, even if I felt like ass.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:50 11:50 11:50 11:50 1.00
1.00 22:00 10:09 10:09 11:00 2.00
1.00 32:19 10:20 10:20 10:46 3.00
1.00 42:28 10:09 10:09 10:37 4.00
1.00 52:32 10:03 10:03 10:30 5.00
1.00 62:17 09:45 09:45 10:23 6.00
1.00 72:15 09:58 09:58 10:19 7.00
0.66 78:34 06:19 09:34 10:15 7.66

7.14mi, 70:09, 10 JAN 15, Annandale, Virginia

iThink:
Keene Brothers, "Death of the Party"
The Go-Go's, "Unforgiven"
The Bats, "Courage"
Katy Perry, "Part of Me"

WX at 06:58 NW 10 G 21 10.00 Fair CLR 18 -1 25 18 43% 6 NA 30.53 1034.3

Odometer 14B: 244.1mi

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

First run in about two weeks. Two fucking weeks. I felt okay, but I was also running on snow and ice, and was being more judicious. It was also cold as fucking balls, but it's winter. The road to recovery is stop and go, but I should have a Concept2 in a few weeks, and that will be an important alternate workout.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 09:29 09:29 1.00
1.00 19:11 09:42 09:42 09:35 2.00
1.00 29:00 09:49 09:49 09:40 3.00
1.00 38:45 09:45 09:45 09:41 4.00
1.00 50:04 11:19 11:19 10:01 5.00
1.00 59:28 09:24 09:24 09:55 6.00
1.00 69:01 09:33 09:33 09:52 7.00
0.14 70:09 01:07 08:00 09:49 7.14

11.38mi, 1:51:59, 28 DEC 14, Springfield, Virginia

iThink:
The Connells, "Fun & Games"
Brian Tyler, "Downtown Tokyo Chase"
Max, "Aim"
George Sanger, "Defend" mission music from the computer game Wing Commander

WX at 14:58 S 1 10.00 Fair CLR 54 47 77% NA NA 29.98 1015.6

Odometer 14B: 236.9mi

Z3. Average/max heart rate = 151/170

Today's run was not particularly hard for pacing but any run of this length is going to be hard, and today was no exception. What made today interesting was how warm it was for the end of December. I'd never guess I'd be running in shorts and a t-shirt at this time of the year. The relative speed weas actually kind of promising at the end, although I'd hardly call it fast. Now I can go work on the lawn, but more importantly, I can feel like I can eat anything without guilt today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:14 09:14 09:14 09:14 1.00
1.00 19:12 09:58 09:58 09:36 2.00
1.00 28:51 09:39 09:39 09:37 3.00
1.00 38:34 09:43 09:43 09:39 4.00
1.00 48:30 09:56 09:56 09:42 5.00
1.00 58:21 09:51 09:51 09:44 6.00
1.00 68:54 10:33 10:33 09:51 7.00
1.00 79:04 10:10 10:10 09:53 8.00
1.00 88:30 09:26 09:26 09:50 9.00
1.00 98:57 10:27 10:27 09:54 10.00
1.00 108:35 09:38 09:38 09:52 11.00
0.38 111:59 03:24 08:58 09:50 11.38

4.42mi, 41:55, 27 DEC 14, Springfield, Virginia

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

WX at 08:58 W 1 10.00 A Few Clouds FEW160 33 31 94% NA NA 30.30 1026.5

Odometer 14B: 225.4

Z3. Average/max heart rate = 152/168

Today was a day where I thought I needed to run, not because I wanted to run. Alas, this was also a day where I was backed up against some other things - I felt better, although not great, so I'm glad I got at it, but not what it could've been.

The weather was pretty glorious, though.  Not characteristic of late December at all.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:31 09:31 09:31 09:31 1.00
1.00 18:59 09:28 09:28 09:29 2.00
1.00 28:46 09:47 09:47 09:35 3.00
1.00 38:05 09:19 09:19 09:31 4.00
0.42 41:55 03:50 09:07 09:29 4.42

6.55mi, 61:06, 25 DEC 14, Springfield, Virginia

iThink:
Corrosion of Conformity, "What(?)"
Max, "Aim"

WX at 15:58 NW 15 10.00 Fair CLR 54 30 41% NA NA 30.06 1018.3

Odometer 14B: 221.0mi

Z3 high-Z4. Average/max heart rate = 158/172

After the gray gloom of the last few days, today was cool, sunny, and surprisingly great. It would've been a crime not to get out there and run, so I did.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 09:18 09:18 1.00
1.00 19:04 09:46 09:46 09:32 2.00
1.00 28:36 09:32 09:32 09:32 3.00
1.00 37:42 09:06 09:06 09:26 4.00
1.00 46:55 09:13 09:13 09:23 5.00
1.00 56:14 09:19 09:19 09:22 6.00
0.55 61:06 04:51 08:49 09:20 6.55

11.47mi, 1:48:22, 21 DEC 14, Springfield, Virginia

iThink:
Johnny Cash, "Walk the Line"
Bear McCreary, "Storming New Caprica"
The Millions, "Play Sacrifice"
The Millions, "Answer With Fever"
The Smiths, "Bigmouth Strikes Again"

WX at 10:58 N 3 10.00 Overcast OVC070 38 23 55% NA NA 30.37 1028.8

Odometer 14B: 214.4mi

Z4. Average/max heart rate = 162/182

Today was neither fast nor slow. However, it was an interesting exercise in how hard I was going to go at the end.  I was closing hard to try to catch up with others, and going uphill that's how I was pushing a zone 5, 182 bpm heart rate that I definitely couldn't sustain.  I was fucking dying.  The other person was giving me stink-eye when I passed, but I didn't really care.

I don't care about a lot of things, but I'm a little pissed at the OPFOR CDR at getting rid of a $250 Luxo desk lamp that she thought was junk, but I got from my parents, and it was the lamp my dad had had on his desk most of my childhood, so I was pretty fucking pissed.  There's nothing I can do about it now other than buy a new one.  Goddammit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:12 09:12 09:12 09:12 1.00
1.00 18:50 09:38 09:38 09:25 2.00
1.00 28:11 09:21 09:21 09:24 3.00
1.00 37:46 09:35 09:35 09:26 4.00
1.00 47:16 09:30 09:30 09:27 5.00
1.00 56:53 09:37 09:37 09:29 6.00
1.00 66:32 09:39 09:39 09:30 7.00
1.00 75:38 09:07 09:07 09:27 8.00
1.00 83:56 08:18 08:18 09:20 9.00
1.00 93:50 09:54 09:54 09:23 10.00
1.00 103:34 09:45 09:45 09:25 11.00
0.47 108:22 04:47 10:11 09:27 11.47

5.30mi, 48:36, 19 DEC 14, Springfield, Virginia

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

WX at 15:58 NW 13 G 17 10.00 Fair CLR 40 22 50% 32 NA 30.17 1022.0

Odometer 14B: 202.9mi

Z4. Average/max heart rate = 162/179

I wasn't sure how I would feel about a run today, but I went light on snivel gear. That might've been a factor in my running faster than yesterday, all things being equal. Or maybe I'm just better rested today and I felt more ready to go. Or it could be the afternoon. Or maybe all of the above.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:06 09:06 09:06 09:06 1.00
1.00 18:33 09:27 09:27 09:17 2.00
1.00 27:10 08:37 08:37 09:03 3.00
1.00 36:27 09:17 09:17 09:07 4.00
1.00 45:48 09:21 09:21 09:10 5.00
0.30 48:36 02:48 09:20 09:10 5.30

8.68mi, 86:34, 18 DEC 14, Springfield, Virginia

iThink:
The Millions, "Riga (For Freedom)"

WX at 10:55 NW 16 G 22 10.00 Fair CLR 39 20 47% 30 NA 30.19 1022.5

Odometer 14B: 197.6mi

Z3-Z4. Average/max heart rate = 152/171

This was a day that I didn't feel very interested in rolling out. I did it because I need to, not because I really wanted to. I've been generally very slow since coming backl. I'm not sure why, but I need to continue to run hills until I get faster again. I could also be really goddamn tired after a year deployed.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:42 09:42 09:42 09:42 1.00
1.00 19:57 10:15 10:15 09:59 2.00
1.00 29:40 09:43 09:43 09:53 3.00
1.00 39:40 10:00 10:00 09:55 4.00
1.00 49:44 10:04 10:04 09:57 5.00
1.00 60:01 10:16 10:16 10:00 6.00
1.00 70:19 10:18 10:18 10:03 7.00
1.00 80:00 09:41 09:41 10:00 8.00
0.68 86:34 06:34 09:39 09:58 8.68

4.59mi, 52:08, 17 DEC 14, Annandale, Virginia

iThink:
Delain, "Such A Shame"

WX at 04:58 W 1 1.75 Fog/Mist CLR 39 39 100% NA NA 29.95 1014.6

Odometer 14B: 188.9mi

Z3. Average/max heart rate = 142/166

It's hard to run in an unfamiliar area when it's totally fogged in on a trail network I've never run before. I was trying to avoid puddles from yesterday's rain, but failed in that task.

It's better than just sitting waiting for the Younger's swimming practice to finish.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:10 12:10 12:10 12:10 1.00
1.00 24:09 11:58 11:58 12:04 2.00
1.00 35:39 11:30 11:30 11:53 3.00
1.00 46:24 10:45 10:45 11:36 4.00
0.59 52:09 05:45 09:45 11:22 4.59

2.11mi, 21:59, 15 DEC 14, Springfield, Virginia

iThink:
Corrosion of Conformity, "Happily Ever After"

WX at 05:58 Calm 10.00 Overcast OVC032 39 36 88% NA NA 30.09 1019.3

Odometer 14B: 184.3mi

Z3. Average/max heart rate = 150/163

I'm pretty sure I've enraged the OPFOR Cdr by not immediately jumping up and volunteering to take the Younger to swimming practice. There are three times in the past I've seriously thought about moving out. This is the fourth. I could not sleep, and so got in a desultory two miles of slow running. 

The storm is still brewing, I can feel it.  It will get to the point where it becomes unavoidable - and then the real pain - rather than the passive-aggressive facts of life at home. I'm sure the OPFOR Cdr is none too happy about the state of affairs, but I have become a paycheck, while she has become childcare.  Neither of us will talk root causes until it becomes irreconcilable, which it might just be by now.

Unless I have some courage and bring it up first.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:24 10:24 10:24 10:24 1.00
1.00 20:50 10:26 10:26 10:25 2.00
0.11 21:59 01:09 10:26 10:25 2.11

6.55mi, 61:17, 12 DEC 14, Springfield, Virginia

iThink:
The Smiths, "What Difference Does It Make?"

WX at 16:58 NW 7 10.00 Overcast OVC038 42 25 50% 38 NA 30.11 1020.0

Odometer 14B: 182.1mi

Z4. Average/max heart rate = 161/179

My festival of mediocrity continues. I'm deliberawtely running as many hills as I can find in the immediate area to start building strength uphill again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:53 08:53 08:53 08:53 1.00
1.00 18:22 09:29 09:29 09:11 2.00
1.00 27:52 09:30 09:30 09:17 3.00
1.00 36:59 09:07 09:07 09:15 4.00
1.00 46:33 09:34 09:34 09:19 5.00
1.00 56:06 09:33 09:33 09:21 6.00
0.55 01:18 05:12 09:27 09:21 6.55

6.33mi, 57:49, 10 DEC 14, Springfield, Virginia

iThink:
Underworld, "Scribble" (Netsky remix)

WX at 07:58 NW 16 G 24 10.00 Fair CLR 43 33 68% 35 NA 29.85 1011.2

Odometer 14B: 175.5mi

Z4. Average/max heart rate = 163/176

First time running hills since August, and I fucking suck. Anything flat or downhill is great. Anything uphill, however minute, is a festival of suck. The road to recovery begins today.

The times are a little misleading since I didn't stop the clock while I was awaiting traffic to pass.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:30 08:30 08:30 08:30 1.00
1.00 17:44 09:14 09:14 08:52 2.00
1.00 27:20 09:36 09:36 09:07 3.00
1.00 36:33 09:13 09:13 09:08 4.00
1.00 45:23 08:50 08:50 09:05 5.00
1.00 54:42 09:19 09:19 09:07 6.00
0.33 57:49 03:07 09:25 09:08 6.33

The power of memory

 

Posted from justwarthings`*~.

I'm home.

Last day of the campaign, day 375.

The biggest battles, I suspect, are still to come, much as they were five years ago when I came back from my last deployment.

6.03mi, 66:51, 28 NOV 14, Camp Arifjan, Kuwait

Today is day 371 of the campaign.

iThink:
Tegan and Sara feat. the Lonely Island, "Everything is Awesome"
John Williams, "Battle in the Snow"

WX at 9 AM (14) Nov 28 71 (22) 44 (7) 30.09 (1019) NNE 6 RH 38

Odometer 14B: 169.2mi

Z3. No heart rate reading.

As to be expected, my legs were rubber after yesterday. What really hurt the most was the hip flexors, which I guess is consistent with doing GHD situps for the first time in a few months. GHD situps aren't really a substitute for doing regular situps, but they'll probably help with the hip flexor work that I need for more speed and stability.

No other gym work as I don't feel moto enough to warrant doing any of that shit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:04 12:04 12:04 12:04 1.00
1.00 23:27 11:23 11:23 11:44 2.00
1.00 34:35 11:08 11:08 11:32 3.00
1.00 46:14 11:39 11:39 11:34 4.00
1.00 56:48 10:33 10:33 11:22 5.00
1.00 06:33 09:45 09:45 11:05 6.00
0.03 06:51 00:18 10:13 11:05 6.03

9.45mi, 89:08, 27 NOV 14, Camp Arifjan, Kuwait

Today is day 370 of the campaign.

iThink:
Underworld, "Scribble" (Netsky remix)

WX at 9 AM (14) Nov 27 68 (20) 48 (9) 30.03 (1017) ESE 6 RH 49

Odometer 14B: 163.1mi

Z4. No heart rate reading.

This is the first run I've done in a long while in Kuwait. I wanted to run most of the perimeter of Camp Arifjan, and did so, but it varied by pace. It started rough, and went better, but I hit the wall near the end until I realized I was near the finish. So it was worth it, even though I'm going to hurt like a motherfucker after that. The run was easier after the sun went down.

I followed that with leg presses, leg extensions, leg curls, squats, bench presses, and GHD situps. The GHD situps were painful, and I'd bled off enough electrolytes where I was starting to feel some serious hyponaetremia, if the headache was any indicator.

Desultory run tomorrow. Maybe some light pushup and situp work. Still waiting.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:00 09:00 09:00 09:00 1.00
1.00 18:42 09:43 09:43 09:21 2.00
1.00 28:08 09:25 09:25 09:23 3.00
1.00 37:33 09:25 09:25 09:23 4.00
1.00 47:03 09:30 09:30 09:25 5.00
1.00 56:40 09:37 09:37 09:27 6.00
1.00 65:36 08:56 08:56 09:22 7.00
1.00 74:58 09:22 09:22 09:22 8.00
1.00 85:15 10:17 10:17 09:28 9.00
0.45 89:08 03:53 08:37 09:26 9.45

8.78mi, 83:56, 25 NOV 14, Bagram, Afghanistan

Today is day 368 of the campaign.

iThink:
Juliana Hatfield, "Perfection"
The Smiths, "Handsome Devil"
R.E.M., "Driver 8"
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 6 AM (11) Nov 25 60 (16) 15 (-9) 30.15 (1021) NE 3 RH 17

Odometer 14B: 153.1

Z4. No HRM reading.

In my almost two days at Bagram waiting on lift, I had an unparalleled opportunity to run the perimeter for the first time since 2009, so I did it. There's been a change to the perimeter route, which adds about 1.5mi to the overall distance, but I woke up this morning a little dehydrated and realized I might feel better after rehydrating and going for a run. At the very least, I don't feel so guilty for eating and not working out. I was a little embarrassed the at time, but I need to moderate my expectations for what I think I can do. Maybe.

My nagging nasal mucus and accompanying cough won't fucking stop, even after over a week. I hope it clears up over the next few days, because I don't want to return to the United States still sick.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:34 09:34 09:34 09:34 1.00
1.00 19:18 09:44 09:44 09:39 2.00
1.00 29:04 09:46 09:46 09:41 3.00
1.00 38:43 09:39 09:39 09:41 4.00
1.00 48:18 09:35 09:35 09:40 5.00
1.00 57:45 09:27 09:27 09:38 6.00
1.00 67:22 09:36 09:36 09:37 7.00
1.00 76:58 09:36 09:36 09:37 8.00
0.78 83:56 06:58 08:56 09:34 8.78

4.0mi, 36:19, 23 NOV 14, Kabul, Afghanistan

Today is day 366 of the campaign.

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

WX at 6 AM (11) Nov 23 55 (13) 6 (-14) 30.18 (1022) NNW 5 RH 13

Odometer 14A: 445.5mi

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

50/40/30/20 pushups, 50/40/30/20 situps with 15/15/15/15 flutter kicks, 4x15@290 leg press, 3x15@29 hamstring curl, 3x15@29 leg extension.

Today felt all right, although I went a little easier in the gym, and today's finish wasn't as fast as yesterday's. It does take about two miles to warm up, and then I'm more or less set. It seems I'm hitting my full stride by 4, which is about to be expected. Time to retire these shoes, just at the end.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:31 09:31 09:31 09:31 1.00
1.00 18:53 09:21 09:21 09:26 2.00
1.00 27:45 08:53 08:53 09:15 3.00
1.00 36:19 08:34 08:34 09:05 4.00

4.44mi, 40:21, 22 NOV 14, Kabul, Afghanistan

Today is day 365 of the campaign.

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

WX at 7 AM (12) Nov 22 53 (12) 10 (-12) 30.06 (1018) NNE 7 RH 17

Odometer 14A: 441.3mi

Z3 start, Z4 finish. Average/max heart rate = 156/169

50/40/30/20/10 pushups, 50/40/30/20/10 situps with 15/15/15/15/15 flutter kicks, 4x15@290 leg press, 3x15@29 hamstring curl, 3x15@29 leg extension.

Today started slow as should be expected from gym work, but by the middle of lap 2, I was fully warmed up and the last lap was surprisingly quick - which in itself is a good sign. Nothing but steady negative splits all the way through, which is also a good sign. I'm not sure what prompted me to try to put the hammer down (as much as I can at this point in my life) except that I felt okay. So I did.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:43 10:43 ----- ----- 1.00
0.11 10:44 00:01 09:40 09:40 1.11
1.00 21:09 10:25 ----- ----- 2.11
0.11 21:16 00:07 09:30 09:35 2.22
1.00 30:55 09:39 ----- ----- 3.22
0.11 31:09 00:14 08:54 09:21 3.33
1.00 40:05 08:56 ----- ----- 4.33
0.11 40:22 00:17 08:18 09:05 4.44

6.66mi, 60:04, 21 NOV 14, Kabul, Afghanistan

Today is day 364 of the campaign.

iThink:
Underworld, "Scribble" (Netsky remix)

WX at 6 AM (11) Nov 21 59 (15) 8 (-13) 30.12 (1020) N 2 RH 13

Odometer 14A: 437.8mi

Z3-Z4. Average/max heart rate = 155/167

My nose is still kicking out mucus like it's no tomorrow, so I'm still technically sick. However, I was able to walk around without having to take cold medicine, so that's a big start. Maybe I'll be able to sleep without antihistamines tonight. Today's run went better than yesterday's for feel, although that's not saying much. I finished much stronger today than I did yesterday, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:00 10:00 ----- ----- 1.00
0.11 10:17 00:17 09:16 09:16 1.11
1.00 19:59 09:41 ----- ----- 2.11
0.11 20:14 00:16 08:58 09:07 2.22
1.00 29:58 09:44 ----- ----- 3.22
0.11 30:17 00:19 09:03 09:06 3.33
1.00 39:48 09:31 ----- ----- 4.33
0.11 40:19 00:31 09:02 09:05 4.44
1.00 49:53 09:34 ----- ----- 5.44
0.11 50:20 00:27 09:02 09:04 5.55
1.00 59:56 09:36 ----- ----- 6.55
0.11 00:04 00:08 08:46 09:01 6.66

6.66mi, 61:38, 20 NOV 14, Kabul, Afghanistan

Today is day 363 of the campaign.

iThink:
The Smiths, "What Difference Does it Make?"
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 4 AM (9) Nov 20 62 (17) 14 (-10) 30.15 (1021) WSW 1

Odometer 14B: 151.0mi

Z3-Z4. Average/max heart rate = 155/167

First time running in four days. I felt like crap, and while I was committed to running 6.66 today, I may pay for it later. I haven't completely kicked my cold, which was pretty bad, but I'm getting better today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:44 09:44 ----- ----- 1.00
0.11 10:01 00:17 09:01 09:01 1.11
1.00 20:10 10:09 ----- ----- 2.11
0.11 20:21 00:11 09:18 09:10 2.22
1.00 30:11 09:50 ----- ----- 3.22
0.11 30:36 00:25 09:14 09:11 3.33
1.00 40:35 09:59 ----- ----- 4.33
0.11 41:01 00:26 09:23 09:14 4.44
1.00 50:54 09:53 ----- ----- 5.44
0.11 51:28 00:34 09:25 09:16 5.55
1.00 61:19 09:51 ----- ----- 6.55
0.11 61:38 00:19 09:10 09:15 6.66

5.55mi, 52:06, 16 NOV 14, Kabul, Afghanistan

Today is day 359 of the campaign.

iThink:
Morrissey, "Irish Blood, English Heart"

WX at 5 AM (10) Nov 16 60 (16) 6 (-14) 30.18 (1022) WNW 3 RH 11

Odometer 14A: 431.1mi

Z3. Average/max heart rate = ~155/~160

Today was going to be an easy day run, and it was, as I got progressively faster. The HRM readings are all wrong as I am confident I wasn't going 178 at the beginning ofthe run. I'm still sick, but running helps open my lungs up a little more and I feel better, if only for a little while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:04 10:04 ----- ----- 1.00
0.11 10:44 00:40 09:40 09:40 1.11
1.00 21:06 10:22 ----- ----- 2.11
0.11 21:24 00:18 09:37 09:38 2.22
1.00 31:23 09:59 ----- ----- 3.22
0.11 31:50 00:27 09:24 09:34 3.33
1.00 41:43 09:52 ----- ----- 4.33
0.11 42:05 00:22 09:14 09:29 4.44
1.00 51:48 09:43 ----- ----- 5.44
0.11 52:06 00:18 09:01 09:23 5.55

6.55mi, 56:41, 15 NOV 14, Kabul, Afghanistan

Today is day 358 of the campaign.

iThink:
The Smiths, "There Is A Light That Never Goes Out"

WX at 6 AM (11) Nov 15 60 (16) 3 (-16) 30.15 (1021) SSE 5 RH 9

Odometer 14B: 144.3mi

Z4. Average/max heart rate = 159/168

I have a head cold that has been kicking my ass, but I got in a run that was surprisingly quick given how I felt. I've still been gorked out on cough medicine so I haven't been feeling particularly sharp.  I need to sleep earlier tonight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:28 09:28 ----- ----- 1.00
0.11 10:00 00:32 09:00 09:00 1.11
0.90 18:45 08:45 ----- ----- 2.01
0.11 18:57 00:13 08:52 08:56 2.12
1.00 28:23 09:26 ----- ----- 3.12
0.11 28:26 00:03 08:33 08:48 3.23
1.00 37:57 09:31 ----- ----- 4.23
0.11 37:59 00:02 08:36 08:45 4.34
1.00 47:22 09:23 ----- ----- 5.34
0.11 47:25 00:02 08:29 08:42 5.45
1.00 56:36 09:12 ----- ----- 6.45
0.10 56:41 00:04 08:25 08:39 6.55

3.33mi, 33:17, 13 NOV 14, Kabul, Afghanistan

Today is day 356 of the campaign.

iThink:
Tegan and Sara, "Everything is Awesome"

WX at 6 AM (11) Nov 13 59 (15) 14 (-10) 30.24 (1024) NNE 8 RH 16

Odometer 14A: 425.6mi

Z3 low. Average/max heart rate = 142/151

50/45/40/35 pushups, 50/45/40/35 situps with 25/25/25/25 flutter kicks, 15/15/10 calf lift, 3x15@27.5 quad and hamstring curl, 3x15@93 squats. Changing it up.

And...the legs were dead, dead, dead. Recovery run only. The conditions are great, but my legs aren't. The old shoes may be a factor, but I'm not junking them quite yet. Right before I leave...

I spent about 45 minutes playing wall ball yesterday, and I could feel it in the upper back and triceps. I had spent especially more time working on left hand, and while I'll never throw and catch as well left-handed as I will right hand, the time spent on the wall has been valuable. If only I'd done that much younger - I might have had a more balanced treatment of left and right hand stick technique. I still can't reliably sidearm or underhand throw left handed, although if I had more time, I guess I'd spent more effort on it. I didn't want to go chasing balls, and only brought two.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.33 33:17 33:17 29:59 10:00 3.33

3.33mi, 34:53, 11 NOV 14, Kabul, Afghanistan

Today is day 354 of the campaign.

iThink:
The Cure, "Doubt"

WX at 7 AM (12) Nov 11 57 (14) 12 (-11) 30.18 (1022) ENE 5

Odometer 14A: 422.1mi

Z3. Average/max heart rate = 140/146

50/45/40/35 (25/25/25/25) standard + 4X15@290. OMFG my legs were dead today. Recovery run only.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:27 11:27 ----- ----- 1.00
0.11 11:36 00:09 10:27 10:27 1.11
1.00 23:00 11:24 ----- ----- 2.11
0.11 23:16 00:15 10:30 10:29 2.22
1.00 34:20 11:04 ----- ----- 3.22
0.11 34:53 00:32 10:28 10:28 3.33

9.0mi, 79:33, 10 NOV 14, Kabul, Afghanistan

Today is day 353 of the campaign.

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
John Williams, "The Battle of Endor III" from the Return of the Jedi Special Edition soundtrack
Motley Crue, "Kickstart My Heart"

WX at 5 AM (10) Nov 10 59 (15) 12 (-11) 30.21 (1023) NNE 3 RH 15

Odometer 14B: 137.6mi

Z4 with one lap of Z3 recovery. Average/max heart rate = 155/168

Today was going to be a long day while the weather still holds. It was also going to be a long run after yesterday's recovery run. Also, because today was slow and I'm going to start transitioning my work responsibilities to my successor tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 ----- ----- 1.00
0.11 09:51 00:25 08:52 08:52 1.11
1.00 19:14 09:24 ----- ----- 2.11
0.11 19:37 00:22 08:48 08:50 2.22
1.00 28:57 09:21 ----- ----- 3.22
0.11 29:16 00:18 08:42 08:47 3.33
1.00 38:30 09:15 ----- ----- 4.33
0.11 38:55 00:25 08:42 08:46 4.44
1.00 48:20 09:25 ----- ----- 5.44
0.11 48:47 00:27 08:53 08:47 5.55
1.00 58:06 09:19 ----- ----- 6.55
0.11 58:29 00:22 08:44 08:47 6.66
1.00 67:31 09:02 ----- ----- 7.66
0.11 67:33 00:02 08:11 08:42 7.77
1.00 78:11 10:37 ----- ----- 8.77
0.23 79:33 01:22 09:45 08:50 9.00

3.33mi, 34:34, 9 NOV 14, Kabul, Afghanistan

Today is day 352 of the campaign.

iThink:
Sugar, "Tilted"

WX at 5 AM (10) Nov 09 59 (15) 14 (-10) 30.36 (1028) Variable 3 RH 16

Odometer 14A: 418.6mi

Z3 low. Average/max heart rate = 139/145

As usual, 50/45/40/35 pushups, 50/45/40/35 situps with 25/25/25/25 flutter kicks, 4x15@290 leg press. I added 3x10@90 squats just for something different.

Easy, and I mean EASY recovery run today. Target HR was 140, and I ran just about that today. I was pissed, mostly because I had occasion to go to the post office before its posted closing time, and it was locked. The person said "we're closed" in a way that summoned the words (that I thankfully did not verbalize) "FUCKING DIE" in a split second. My desire to suffer fools gets low, but they're a monopoly on this base and I have to ship shit out. So I will tolerate it, but it's one other annoyance that puts me back in my usual homicidal place.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:24 10:24 ----- ----- 1.00
0.11 11:19 00:56 10:12 10:12 1.11
1.00 22:34 11:15 ----- ----- 2.11
0.11 23:00 00:26 10:31 10:21 2.22
1.00 34:02 11:02 ----- ----- 3.22
0.11 34:34 00:32 10:26 10:23 3.33

6.66mi, 58:55, 8 NOV 14, Kabul, Afghanistan

Today is day 351 of the campaign.

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi mix)
Underworld, "Scribble"

WX at 6 AM (11) Nov 08 51 (11) 15 (-9) 30.30 (1026) Variable 3 RH 23

Odometer 14B: 128.6mi

Z3. Average/max heart rate = 154/176

Today would've been a perfect day for a long run. It sure seemed that way until I started running and found out after the first 800m that I was running on the deadest legs I'd run on in a long, long while. I chalk this up to erging this past week, working things that traditionally have not seen much work. The rest of today's run was a long festival of pain.

I also need to call home today, as today is the OPFOR CDR's birthday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:04 09:04 ----- ----- 1.00
0.11 09:40 00:36 08:43 08:43 1.11
1.00 19:03 09:23 ----- ----- 2.11
0.11 19:29 00:26 08:51 08:47 2.22
1.00 29:02 09:33 ----- ----- 3.22
0.11 29:17 00:15 08:50 08:48 3.33
1.00 38:51 09:34 ----- ----- 4.33
0.11 39:08 00:16 08:52 08:49 4.44
1.00 48:48 09:40 ----- ----- 5.44
0.11 49:08 00:20 09:00 08:51 5.55
1.00 58:50 09:43 ----- ----- 6.55
0.11 58:55 00:05 08:49 08:51 6.66

2.0mi on dreadmill, 17:50 + 5,000m on Concept2 Model E, 22:32.1, 6 NOV 14, Kabul, Afghanistan

Today is day 349 of the campaign.

iThink:
John Williams, "The Last Battle"
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
Something else that I can't remember in my white-hot rage.

WX at 11 AM (16) Nov 06 44 (7) 42 (6) 30.06 (1018) E 5 RH 93

Odometer 14B: 122.0mi

Run: Z4. Average/max heart rate = 157/164
Erg: Z3, Z5 finish because I felt like it. Average/max heart rate = 148/171

As usual, 50/45/40/35 pushups, 50/45/40/35 situps with 25/25/25/25 flutter kicks, 4x15@290 leg press.

Today felt better and worse - I had forgotten how much I fucking hate running on the dreadmill (due to the requirement to run EXACTLY the same pace) and quit after two miles. I realized as much as I didn't want to row two days in a row, I decided to run an easy 5,000, which was good up until the last 500m, which I did all out to finish at 1:57/500m. That was probably unwise but I didn't care.

Part of my generalized ire was because of one of my coworkers who was inexperienced in the ways of two of the more incompetent staff sections that barraged him with, quite frankly, bullshit. Had I had time to edit it, I might've done better about cutting a lot of the lard out of the packet, but it was late and he was apologetic, at which point I cut him off. I told him I didn't care what the staff sections produced, there was no way in hell the commander was going to get to read all that shit. We are the first line of defense against the shitterific staff work that I've come to expect in this bush-league command, and while there's not much I can do about the command, there's a lot I can do at my own end so long as we're not backed up against the wall on timelines - which was also taken away from us. I will not miss this goddamn job when I leave this place.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:57 08:57 08:57 08:57 1.00
1.00 17:51 08:54 08:54 08:55 2.00

Distance: 5000
Time: 22:32.1
Avg/500m: 02:15.2
Drag Factor: 99
Per Mile: 00:07:15

10,000m on Concept2 Model D, 43:57.1, 5 NOV 14, Kabul, Afghanistan

Today is day 348 of the campaign.

iThink:
Bear McCreary, "Assault on the Colony"
Bear McCreary, "An Easterly View"

WX at 11 AM (16) Nov 05     44 (7)     42 (6)     30.21 (1023)     E 5 RH 93

Odometer 14A: 415.3mi

Z4.  Max heart rate = 167

Today was rainy and generally shitty, much like certain elements of my work.  I was seriously thinking about skipping out, but decided to stay the course and at least do SOMETHING today.  So I erged 10,000, and I felt better.  Mostly.

I've kept my expectations low as I haven't erged in a while, and so I won't be very strong relative to some of the times I've clocked while I've been here.

Today was a very deliberate effort to control heart rate and not go much beyond anaerobic threshold at first, then not to go totally into oxygen debt.  It was kind of rough, but not as much as it would've been had I just ground it out full bore, which I wasn't ready (or willing) to do.

Splits
Distance:    10000
Time:    43:57.1
Avg/500m:    02:11.9
Drag Factor:    100
Per Mile:    00:07:04

6.66mi, 59:17, 4 NOV 14, Kabul, Afghanistan

Today is day 347 of the campaign.

iThink:
Bear McCreary, "The Shape of Things to Come"

WX at 6 AM (11) Nov 04 59 (15) 35 (2) 30.12 (1020) ESE 3 RH 41

Odometer 14A: 415.1mi

Z3. Average/max heart rate = 150/164

My legs were tired from yesterday's row, so I decided to go for some middling slow distance. I don't run enough here to warrant long slow distance, but I'll be sure to squeeze in a 10-miler before I leave here. At least it beats doing nothing but eating. I still felt like ass.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.33 29:52 29:52 08:58 08:58 3.33
3.33 59:17 29:25 08:50 08:54 6.66

6,000m on Concept2 Model D, 26:28.0, 3 NOV 14, Kabul, Afghanistan

Today is day 346 of the campaign.

iThink:
Tegan and Sara, "Everything is Awesome"

WX at 5 AM (10) Nov 03     46 (8)     42 (6)     30.21 (1023)     N 9     light rain RH 87

Odometer 14A: 408.5mi

Z4.  Average/max heart rate = ~162/168

50/45/40/35 pushups, 50/45/40/35 situps with 25/25/25/25 flutter kicks in between, 4x15@290 leg presses.

First time erging in a long while.  I had mixed expectations as I figured I was going to be tired after doing whatever else, but I was also not wanting to completely kill myself after gym work.  Harder run can come tomorrow.  At first, it seemed okay, but slowed to its usual pace - which in itself is not a big deal since it was raining outside and I didn't feel like slogging it out in the rain today.

Splits
Distance:    6000
Time:    26:28.0
Avg/500m:    02:12.3
Drag Factor:    103
Per Mile:    00:07:06

6.66mi, 58:45, 2 NOV 14, Kabul, Afghanistan

Today is day 345 of the campaign.

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day"
Bear McCreary, "Assault on the Colony"

WX at 10 AM (15) Nov 02 48 (9) 41 (5) 30.27 (1025) N 2 RH 75

Odometer 14B: 119.8mi

Z3 high. Average/max heart rate = 152/163

Today is the last day of the Day of the Dead. It's been a while since I really thought about it, but I was hell bent on getting a run in today since it's been a while since I've communed with the dead. Of all the people I had thought about, the first thought was of my dog Thor, who has been dead nine and a half years now. I remember him mostly because he used to go running with me, and while the pain is mostly gone, I still grieve his loss.

I've been resistant to getting pets because I know their loss will be hard, very hard. The Elder's guinea pigs were family, of sorts, and while I tried to stress how important it was to take care of them, they sort of kept to themselves. One died in 2010. The other died this past September. I wasn't close to them, but I did think of them. I don't want any more pets.

The next person I thought about was Tom Witt, my classmate from the Armor Officer Basic Course, who like me would've hit 20 years in the Army. I think he would've stayed in to this point.

The other people I thought about tonight were three former soldiers. Gary Vasquez was killed in action during my last combat tour here in Afghanistan, a little over a year after Jason Swiger was killed by an IED in Iraq. Eric Holke was killed in Iraq when his vehicle rolled over.

The dead, perhaps with the sole exception of Thor, are mostly abstractions now. I commune with them occasionally when I feel reflective, but Thor was different, perhaps, because he was family.

One of my friends wrote a while back that so long as they live in our memories, they are not really dead. But the living eventually move on. The question I have to ask is whether I really want to move on or not. Usually, the answer is yes. I don't know why Thor is different.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:19 09:19 ----- ----- 1.00
0.11 09:53 00:35 08:55 08:55 1.11
1.00 19:17 09:24 ----- ----- 2.11
0.11 19:49 00:32 08:57 08:56 2.22
1.00 29:14 09:25 ----- ----- 3.22
0.11 29:46 00:32 08:58 08:56 3.33
1.00 39:01 09:15 ----- ----- 4.33
0.11 39:32 00:31 08:48 08:54 4.44
1.00 48:53 09:21 ----- ----- 5.44
0.11 49:13 00:20 08:44 08:52 5.55
1.00 58:29 09:16 ----- ----- 6.55
0.11 58:45 00:16 08:35 08:49 6.66

4.44mi, 37:46, 1 NOV 14, Kabul, Afghanistan

Today is day 344 of the campaign.

iThink:
The Bats, "Courage"

WX at 6 AM (10) Nov 01 64 (18) 21 (-6) 30.18 (1022) WNW 6 RH 18

Odometer 14A: 408.1mi

Z4 low. Average/max heart rate = 157/170

50/45/40/35 pushups, 50/45/40/35 situps with 25/25/25/25 flutter kick in between. 4x15@290 leg press again. All went easier because I took yesterday off.

As did the run, which was surprisingly quick, but also motivated by wanting to clear the course before a crowd assembled on the course route. So the last lap damn near felt time trial, although the entire workout today was punctuated by the periodic feeling of bile that would come up, for reasons utterly unknown. That was distinctly un-fun, although the run today felt surprisingly good - which I also attribute to the day off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:34 09:34 ----- ----- 1.00
0.11 09:46 00:12 08:48 08:48 1.11
1.00 19:17 09:31 ----- ----- 2.11
0.11 19:22 00:05 08:39 08:44 2.22
1.00 28:45 09:22 ----- ----- 3.22
0.11 28:47 00:02 08:29 08:39 3.33
1.00 37:35 08:48 ----- ----- 4.33
0.11 37:46 00:11 08:05 08:30 4.44

5.55mi, 53:39, 30 OCT 14, Kabul, Afghanistan

Today is day 342 of the campaign.

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

WX at 6 AM (10) Oct 30 60 (16) 24 (-4) 30.12 (1020) NE 5

Odometer 14B: 113.1mi

Z3. Average/max heart rate = 146/155

Five laps of wogging. I was sore today, so discretion is the better part of valor. Tomorrow is going to be a day off, but it will involve some wall ball and throwing the rock around.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
5.55 53:39 53:39 09:40 09:40 5.55

4.44mi, 43:35, 29 OCT 14, Kabul, Afghanistan

Today is day 341 of the campaign.

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Jer Martin remix)
Neko Case, "This Tornado Loves You"

WX at 6 AM (10) Oct 29 60 (16) 35 (2) 30.12 (1020) NNW 12 RH 38

Odometer 14A: 403.6mi

Z3. Average/max heart rate = 148/155

50/40/40/30 pushups, 50/45/40/35 situps, 25/25/25/25 flutter kick, 4x15@290 leg press.

Probably not the recovery run it should be, but certainly an exercise in forcing myself to get at it after a PT test. The usual workout, followed by the usual easy run to work both strength and endurance. But my legs should feel beat after what I did yesterday and today. Tomorrow needs to be easy.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:45 10:45 ----- ----- 1.00
0.11 10:57 00:13 09:52 09:52 1.11
1.00 21:20 10:22 ----- ----- 2.11
0.11 21:48 00:28 09:46 09:49 2.22
1.00 32:23 10:35 ----- ----- 3.22
0.11 32:37 00:14 09:45 09:48 3.33
1.00 43:11 10:34 ----- ----- 4.33
0.11 43:35 00:24 09:53 09:49 4.44

8.0mi, 69:35, 28 OCT 14, Kabul, Afghanistan

Today is day 340 of the campaign.

iThink:
Neko Case, "This Tornado Loves You"
Neko Case, "Madonna of the Wasps"
Dum Dum Girls, "There Is A Light That Never Goes Out"

WX at 6 AM (10) Oct 28 68 (20) 24 (-4) 30.06 (1018) WNW 12 RH 19

Odometer 14A: 399.0mi

Z3 high-Z4. Average/max heart rate = 156/164

I wasn't sure how I was going to feel today after yesterday's PT test run. Surprisingly, the first lap was kind of quick, a little premature jackrabbiting after yesterday. The pace became more deliberate and I thought today was a good run, but I was trying to offset taking the last four days off before yesterday. Back to the grind and I need to continue lifting so I can maintain strength and/or speed. But today was all endurance, and it was done at about anaerobic threshold or just above...but I have definitely gotten faster since I've been here.

I have no good explanation for the festival of alt-chick rock on today's run other than that the opening of Neko Case's "This Tornado Loves You" is a really, really powerful earworm.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:57 08:57 ----- 08:57 1.00
0.11 09:23 00:26 08:27 08:27 1.11
1.00 18:39 09:16 ----- 08:50 2.11
0.11 18:55 00:16 08:36 08:31 2.22
1.00 28:07 09:12 ----- 08:44 3.22
0.11 28:25 00:18 08:34 08:32 3.33
1.00 37:44 09:19 ----- 08:43 4.33
0.11 37:56 00:12 08:34 08:33 4.44
1.00 47:04 09:08 ----- 08:39 5.44
0.11 47:30 00:25 08:37 08:33 5.55
1.00 56:49 09:20 ----- 08:41 6.55
0.11 57:10 00:21 08:43 08:35 6.66
1.00 06:21 09:11 ----- 08:40 7.66
0.11 06:43 00:22 08:36 08:35 7.77
0.23 09:34 02:52 ----- 08:42 8.00 recovery leg

Record APFT, 300 points, 27 OCT 14, Kabul, Afghanistan

Today is day 339 of the campaign.

iThink: Journey, "Only the Young" (which I most certainly am not anymore)
The Reputation, "The Stars of Amateur Hour"

WX at 10 AM (14) Oct 27 57 (14) 39 (4) 30.21 (1023) N 22G36 light rain showers

Odometer 14B: 107.5mi

Z4. Average/max heart rate = no reading

70 pushups, 75 situps, 13:59 or so run. Today reaped 5 days of doing nothing but eating. That's good, because this was the first PT test in literally over a year, and it marked some of the gustiest weather I've seen in a while.   Thus, it was a recipe for all kinds of Death by Misfortune on the PT test. I'm just glad I have it over with.

I guess I should continue to do squats and leg presses while I have the opportunity.  I attribute some of my additional speed to that regimen.  The pushups and situps were their usual, so I was in good shape on those.

I'll take another PT test when I get back into CONUS, but that's so I can see how I'll do at sea level rather than at almost 6,000 feet.

5.55mi, 35:51+11:51, 22 OCT 14, Kabul, Afghanistan

Today is day 334 of the campaign.

iThink:
mewithoutyou, "January 1979"
Above and Beyond feat. Oceanlab, "On A Good Day" (Jer Martin remix) on cooldown lap

WX at Noon (16) Oct 22 60 (16) 41 (5) 30.24 (1024) S 1 RH 47

Odometer 14A: 391.0mi

Z4-Z5. Average/max heart rate = 156/175 which is misleading considering the actual pace of the first four laps.

50/40/30 pushups, 50/40/30 situps, 25/25/25 flutter kicks.

Light gym work, longer break = fast run. I ran at what I considered to be well inside the anaerobic zone, to see how far I could push it. I will start tapering in earnest for the PT test, then go back to working power and strength plus LSD after the test so I can take another right after I get back to the United States.

My circadian rhythms are trashed from work.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:47 08:47 ----- 08:47 1.00
0.11 09:20 00:33 08:24 08:24 1.11
1.00 17:54 08:34 ----- 08:29 2.11
0.11 18:22 00:29 08:09 08:17 2.22
1.00 26:49 08:27 ----- 08:20 3.22
0.11 27:21 00:32 08:05 08:13 3.33
1.00 35:29 08:08 ----- 08:12 4.33
0.11 35:52 00:24 07:41 08:05 4.44
1.00 47:09 11:17 ----- 08:40 5.44
0.11 47:43 00:34 10:40 08:36 5.55

3.33mi, 29:35, 21 OCT 14, Kabul, Afghanistan

Today is day 333 of the campaign.

iThink:
Tommy Keene, "Running For Your Life"

WX at 5 AM (9) Oct 21 75 (24) 28 (-2) 30.24 (1024) SW 6 RH 17

Odometer 14A: 385.4mi

Z3 high-Z4. Average/max heart rate = 153/164

Short run, late start. 50/45/40/35 pushups, 50/45/40 situps, nothing else. I have a meeting in 45 minutes, so I have to move fast. With the reduced gym workout, the recovery was still somewhat painful but at least markedly quicker than usual. Still, today didn't feel so great because my circadian rhythms are all akilter and work has been nucking futs. At last the last lap felt somewhat okay, if uncomfortable for pacing. I need to run faster.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 ----- 09:18 1.00
0.11 10:09 00:51 09:09 09:09 1.11
1.00 19:49 09:39 ----- 09:23 2.11
0.11 20:03 00:15 08:55 09:02 2.22
1.00 29:22 09:19 ----- 09:07 3.22
0.11 29:35 00:13 08:35 08:53 3.33

4.44mi, 39:49, 19 OCT 14, Kabul, Afghanistan

Today is day 331 of the campaign.

iThink:
New Model Army, "Running in the Rain"

WX at 7 AM (11) Oct 19 60 (16) 42 (6) 30.15 (1021) SSE 3 light rain showers RH 51

Odometer 14A: 382.1mi

Z3. Average/max heart rate = 146/154

Probably what should've been a recovery run, but I ran it at anaerobic threshold pace almost the entire way through. Good for pacing, probably not good for recovery. I guess I should be happy to run 9:00/mi on an easier day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:14 09:14 ----- 09:14 1.00
0.11 09:55 00:41 08:56 08:56 1.11
1.00 19:41 09:46 ----- 09:20 2.11
0.11 19:57 00:17 09:03 08:59 2.22
1.00 29:26 09:28 ----- 09:08 3.22
0.11 29:54 00:29 08:58 08:59 3.33
1.00 39:16 09:21 ----- 09:04 4.33
0.11 39:49 00:34 08:56 08:58 4.44

6.66mi, 60:02, 18 OCT 14, Kabul, Afghanistan

Today is day 330 of the campaign.

iThink:
Teddybears feat. Iggy Pop, "Punkrocker"
Iron Maiden, "Aces High"

WX at 6 AM (10) Oct 18 66 (19) 30 (-1) 30.15 (1021) NNW 14 RH 25

Odometer 14B: 105.0mi

Z3 mostly, Z4 last half. Average/max heart rate = 149/162

50/45/40/35 pushups, getting stronger. 50/45/40/35 situps interspersed with 25/25/25/25 flutter kicks. 4x15@290 leg presses.

I woke up early, because I was supposed to meet up with someone to go train some folks. I didn't make linkup, and after walking over the compound, I found out they took an exit from the compound I had never even known existed. I was on slow fucking simmer all goddamn morning, so I knew I was going to boot lunch and go work out. I debated whether I wanted to run a 666 run after lifting, but I was so fucking incensed this morning at my failure to make linkup that I knew I was going to do it by the 3-mile mark. I felt good enough, and just plain angry enough, where I was going to slam out 6.66, my favorite mileage distance. Taking the last two days off (minus some wall-ball last night) was also a factor.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:21 10:21 ----- 10:21 1.00
0.11 10:55 00:34 09:50 09:50 1.11
1.00 21:12 10:17 ----- 10:03 2.11
0.11 21:35 00:23 09:37 09:43 2.22
1.00 31:18 09:43 ----- 09:43 3.22
0.11 31:50 00:32 09:14 09:34 3.33
1.00 40:55 09:05 ----- 09:27 4.33
0.11 41:21 00:26 08:34 09:19 4.44
1.00 50:01 08:41 ----- 09:12 5.44
0.11 50:34 00:32 08:18 09:07 5.55
1.00 00:03 09:29 ----- 09:10 6.55
0.11 00:22 00:19 08:50 09:04 6.66

3.33mi, 33:57, 15 OCT 14, Kabul, Afghanistan

Today is day 327 of the campaign.

iThink:
Tommy Keene, "The World Where I Still Live"

WX at 7 AM (11) Oct 15 64 (18) 32 (0) 30.24 (1024) E 13 RH 29

Odometer 14B: 98.4mi

Z3 low. Average/max heart rate = 137/144

50/45/40/35 pushups, 50/45/40/35 situps with 25/25/25/25 flutter kicks. 3x15@290 leg press, 15/10 hamstring curl@35.

This was followed by the most inveterate wogging I've ever done, bar none.  My legs were pretty trashed, partly from yesterday's 6.66mi run, and the other stuff.  I'm also tired in general, which is an indicator of work, perhaps.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:55 10:55 ----- 10:55 1.00
0.11 11:11 00:16 10:05 10:05 1.11
1.00 22:23 11:12 ----- 10:37 2.11
0.11 22:37 00:13 10:17 10:11 2.22
1.00 33:51 11:15 ----- 10:31 3.22
0.11 33:57 00:06 10:13 10:12 3.33

6.66mi, 63:09, 14 OCT 14, Kabul, Afghanistan

Today is day 326 of the campaign.

iThink:
Beatallica, "And I'm Evil"
Ellie Goulding, "Lights"
Above and Beyond feat. Oceanlab, "On A Good Day" (Jer Martin remix)
Angie Hart, "There Is A Light That Never Goes Out"
The Smiths, "There Is A Light That Never Goes Out" (multiple versions)

WX at 5 AM (9) Oct 14 60 (16) 37 (3) 30.09 (1019) ESE 16

Odometer 14A: 377.7mi

Z3 easy. Average/max heart rate = 142/152

My legs were pretty well beat, which honestly was to be expected after yesterday's lifting and run. Today allowed lots of time as I didn't have much for work requirements, but my legs didn't permit a damn thing. Nor should I have after the intensity of yesterday's workout.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 ----- 09:59 1.00
0.11 10:23 00:23 09:21 09:21 1.11
1.00 20:39 10:16 ----- 09:47 2.11
0.11 21:21 00:42 09:53 09:37 2.22
1.00 31:22 10:02 ----- 09:45 3.22
0.11 31:29 00:07 09:08 09:27 3.33
1.00 41:32 10:03 ----- 09:36 4.33
0.11 42:00 00:28 09:29 09:28 4.44
1.00 52:03 10:03 ----- 09:34 5.44
0.11 52:39 00:37 09:36 09:29 5.55
1.00 02:45 10:06 ----- 09:35 6.55
0.11 03:09 00:24 09:28 09:29 6.66

4.44mi, 37:52, 13 OCT 14, Kabul, Afghanistan

Today is day 325 of the campaign.

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

WX at 5 AM (9) Oct 13 60 (16) 33 (1) 30.18 (1022) E 16 RH 36

Odometer 14B: 95.1mi

Z3 first 3/4, Z4 to Z5 finish. Average/max heart rate = 156/173

40/40/40/40 pushups - stronger today. 50/45/40/35 situps - weaker today- interspersed with 25/25/25/25 flutter kicks. 3x15@290 leg presses, kind of rough.

Today felt better, but yesterday's day off probably had something to do with it. So did the weather, which is the first really pleasant day I've been out. Runs will probably shift to daylight as night gets more sporty for air quality. The first lap was rough, but today was all negative splits. I felt surprisingly good at the end and really decided to see how far I could run anaerobically. I was pretty gratified, even though the iThink was entirely more mellow than was warranted for a finish of that intensity. I also have a meeting in 25 minutes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:32 09:32 ----- 09:32 1.00
0.11 09:58 00:26 08:59 08:59 1.11
1.00 19:14 09:16 ----- 09:07 2.11
0.11 19:36 00:22 08:41 08:50 2.22
1.00 28:42 09:05 ----- 08:55 3.22
0.11 29:04 00:22 08:31 08:44 3.33
1.00 37:37 08:33 ----- 08:41 4.33
0.11 37:52 00:16 07:56 08:32 4.44

4.44mi, 41:18, 11 OCT 14, Kabul, Afghanistan

Today is day 323 of the campaign.

iThink:
Game Theory, "Last Day That We're Young"

WX at 3 PM (19) Oct 11 53 (12) 24 (-4) 30.12 (1020) WNW 3 haze RH 32

Odometer 14A: 371.7mi

Z3. Average/max heart rate = 148/156

40/40/40/40 pushups, 50/45/40/40 situps with 25/25/25/25 flutter kicks alternating. 3x15@290 leg press. My legs did not feel great today.

Today's run was going to be easy once again - I'm sore from the flutter kick-leg press-run combination, although it was very encouraging to loosen up after two miles and the last two miles felt pretty good - not quick, but much looser. The weather is about right at night - which unfortunately in Kabul means that the air quality will get worse as people start burning fuel to stay warm at night. The haze in today's weather report is an indicator of things to come.

Time to shower quickly and hit midrats before it closes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:11 10:11 ----- 10:11 1.00
0.11 10:40 00:29 09:37 09:37 1.11
1.00 20:41 10:00 ----- 09:48 2.11
0.11 21:10 00:29 09:27 09:32 2.22
1.00 31:02 09:52 ----- 09:38 3.22
0.11 31:19 00:17 09:09 09:24 3.33
1.00 41:02 09:42 ----- 09:29 4.33
0.11 41:18 00:16 08:59 09:18 4.44

4.44mi, 39:58, 11 OCT 14, Kabul, Afghanistan

Today is day 323 of the campaign.

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

WX at 5 PM (21) Oct 10 51 (11) 28 (-2) 30.12 (1020) WNW 5 RH 40

Odometer 14B: 90.6mi

Z3. Average/max heart rate = 150/157

Easy run, as my legs are tired from yesterday's leg press and run combination. That tells me I probably need to continue doing it as it is starting to build strength that I know I'll need since I won't have any other way to really do it short of speedwork that I don't feel motivated enough to want to do. But I drank enough water where I had to run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:07 09:07 ----- 09:07 1.00
0.11 09:52 00:46 08:54 08:54 1.11
1.00 19:11 09:19 ----- 09:05 2.11
0.11 19:50 00:39 08:59 08:56 2.22
1.00 29:17 09:27 ----- 09:06 3.22
0.11 29:52 00:35 09:02 08:58 3.33
1.00 39:21 09:29 ----- 09:05 4.33
0.11 39:58 00:37 09:06 09:00 4.44

4.44mi, 41:12, 9 OCT 14, Kabul, Afghanistan

Today is day 321 of the campaign.

iThink:
Opening credits to the TV show EastEnders, because of this video
The Connells, "Fun & Games" (so I could get the first iThink out of my head quickly)

WX at 6 AM (10) Oct 09 71 (22) 30 (-1) 30.15 (1021) N 17 RH 21

Odometer 14A: 369.1mi

Z3. Average/max heart rate = 149/155

40/40/40/30/20 pushups, 50/45/40/45 situps with 25/25/25/25 flutter kicks in between. 4x15@290 leg presses. Pushups were stronger across the board, without having to go to knees. It took about a month. It's been a while since I've done leg presses also. But at some point, I need to taper this month so I can get my PT test out of the way.

Easy run, knowing I wasn't going to do much after all that in the gym. The first two laps were rather unpleasant, but the last two were actually not bad. The very last lap was surprisingly pleasant as my legs had recovered from the strength work and were feeling a little fresher - which might argue for doing the easy run after every strength workout to get some of the lead out. Today's being overcast, breezy, and dry was even better.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:52 09:52 ----- 09:52 1.00
0.11 10:28 00:36 09:26 09:26 1.11
1.00 20:29 10:00 ----- 09:42 2.11
0.11 20:50 00:22 09:20 09:23 2.22
1.00 30:43 09:52 ----- 09:32 3.22
0.11 30:59 00:17 09:09 09:18 3.33
1.00 41:00 10:01 ----- 09:28 4.33
0.11 41:12 00:11 09:12 09:17 4.44

A confluence of memory

I saw in passing that there was a new primary school (K-2) at Fort Bragg, North Carolina dedicated to the memory of CPT Kimberly Hampton.  She was commanding Troop D, 1st Squadron, 17th Cavalry when she was shot down over Fallujah, Iraq.  I believe she was the first female cavalry troop commander to have been killed in combat, at least in the 82d.
News story from the Fayetteville Observer

I didn't know her, although I'd met her once in passing in 2003.  She was in the 82d Aviation Brigade S-3 section at the time, and I was visiting from the job I was in after having moved on from the 82d Airborne Division.  I remember her, if only because I was talking to one of my former coworkers who was an aviation warrant officer, and I was talking about a fair number of very technical issues that were related to helicopters.  I had mentioned that I wasn't an aviation officer, and she was surprised, since armor officers didn't usually have that kind of background. 

I was seeing photos of the kids who were at the school, wearing shirts that featured a picture of an OH-58D armed recce helicopter, the type she was flying when she was killed, and there was something about it that made me really uneasy.  I think it was associating children with something so starkly far away from Fort Bragg.

The OPFOR Cdr was teaching at Pope Elementary School when she and I met.  In seeing what had changed in the last 15 years, I also saw that Pope ES was closing as the school district adapted to cover changes in the population at Fort Bragg.

Those were reminders of when I was much younger, when my life was very different for a lot of reasons, and I wish, far more than I should, in some ways, I could go back to choose differently along some of the things I ended up doing.  It's also a reminder to me that even as a historian, I need to look forward, not backward, in my life, as difficult as it can be to do so.

6.66mi, 55:59, 8 OCT 14, Kabul, Afghanistan

Today is day 320 of the campaign.

iThink:
MxPx, "I Will Follow"

WX at 6 AM (10) Oct 08 73 (23) 24 (-4) 30.09 (1019) NNW 7 RH 16

Odometer 14B: 86.2mi

Z4. Average/max heart rate = 159/173

Wasn't sure how I was going to feel, but I started too fast, and ran what mostly felt like positive splits. I'll take tomorrow easier since I might do leg presses and the usual gym work today. But I wanted to get my run in right away.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:41 08:41 ----- 08:41 1.00
0.11 09:15 00:34 08:20 08:20 1.11
1.00 18:12 08:57 ----- 08:38 2.11
0.11 18:36 00:24 08:25 08:23 2.22
1.00 27:42 09:06 ----- 08:36 3.22
0.11 28:02 00:20 08:30 08:25 3.33
1.00 37:06 09:04 ----- 08:34 4.33
0.11 37:23 00:17 08:25 08:25 4.44
1.00 46:23 09:00 ----- 08:32 5.44
0.11 46:44 00:21 08:25 08:25 5.55
1.00 55:44 09:00 ----- 08:31 6.55
0.11 55:59 00:15 08:20 08:24 6.66

3.33mi, time indeterminate, 7 OCT 14, Kabul, Afghanistan

Today is day 319 of the campaign.

iThink:
Bear McCreary, "Unfinished Business"

WX at 4 AM (8) Oct 07 64 (18) 50 (10) 30.03 (1017) N 16G28 rain with thunder, hail RH 59

Odometer 14B: 79.6mi

Z3 low. Average/max heart rate unknown (HRM crapped out in mid-run)

40/40/40/30/20 pushups, 50/45/40/35 situps with 25/25/25/25 flutter kicks in between.

My plantar fascitis is back at it again, mildly. I've been stretching it, but it's nagging. Today had to be a recovery run, but I wasn't expecting my HRM to crap out like it did during the middle of my run. Time is indeterminate as a result, but I went easy because my legs were totally beat from yesterday's run and the gym session immediately prior to starting my run.

No Splits.

8.0mi, 56:33+11:59, 6 OCT 14, Kabul, Afghanistan

Today is day 318 of the campaign.

iThink:
The Smiths, "What Difference Does It Make" (I blame one of my coworkers for sparking this by sending me an email quoting this song)
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 7 AM (11) Oct 06 82 (28) 23 (-5) 30.15 (1021) SSE 5 RH 11

Odometer 14A: 364.7mi

Z4. Average/max heart rate = 158/170

Hard run because I needed to get back, but also because I did two days of "do nothing but eat." Wall-ball with my newly-restrung STX AV8 doesn't count, although I needed to replace the topstring and decided to get rid of the hockey laces and replace them with a thick nylon shooting string that puts a significantly faster release (and more whip) into the stick. I guess I'm glad I packed my attack crosses, just because.

Six laps hard, but I accidentally ran one section too many times, so rather than going for 7.77mi, I decided to just run it out to 8 full. I felt better - but that's not the only thing I have to do today. First daylight run in a while, and I might keep at it now that it's starting to cool off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:35 08:35 ----- 08:35 1.00
1.00 17:31 08:56 08:46 08:46 2.00
0.01 17:31 00:00 ----- 08:43 2.01
0.21 18:33 01:02 04:42 08:21 2.22
1.00 27:29 08:56 ----- 08:32 3.22
0.11 27:51 00:22 08:23 08:22 3.33
1.10 36:58 09:07 ----- 08:21 4.43
0.11 38:15 01:17 08:36 08:26 4.54
1.00 47:02 08:47 ----- 08:29 5.54
0.11 47:26 00:24 08:16 08:24 5.65
1.00 56:11 08:45 ----- 08:27 6.65
0.11 56:33 00:22 08:13 08:22 6.76
1.01 07:02 10:29 ----- 08:38 7.77
0.23 08:32 01:30 09:40 08:34 8.00

5.55mi, 46:41, 3 OCT 14, Kabul, Afghanistan

Today is day 315 of the campaign.

iThink:
Journey, "Only The Young"

WX at 2 PM (18) Oct 03 75 (24) 17 (-8) 30.15 (1021) N 20 RH 11

Odometer 14B: 76.1mi

Z4. Average/max heart rate = 159/171

40/40/40/40 pushups, 50/45/40/35 situps with 20/20/20/20 flutter kicks in between. Then I quickly turned around and got in five laps. I wasn't sure how I was going to feel after taking about a day and a half off, but these were pretty quick. I was gratified. Now I have to go back to work.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 ----- 09:26 1.00
0.11 09:41 00:15 08:43 08:43 1.11
1.00 18:57 09:16 ----- 08:59 2.11
0.11 19:03 00:06 08:26 08:35 2.22
1.00 28:15 09:12 ----- 08:46 3.22
0.11 28:25 00:10 08:26 08:32 3.33
1.00 37:27 09:02 ----- 08:39 4.33
0.11 37:39 00:12 08:19 08:29 4.44
1.00 46:25 08:46 ----- 08:32 5.44
0.11 46:41 00:16 08:08 08:25 5.55

8.0mi, 76:45, 1 OCT 14, Kabul, Afghanistan

Today is day 313 of the campaign.

iThink:
Archers of Loaf, "Plumbline"
The Cure, "Doubt"
Night Ranger, "When You Close Your Eyes"

WX at 4 PM (20) Oct 01 60 (16) 39 (4) 30.18 (1022) WNW 5 RH 44

Odometer 14B: 70.5mi

Z3. Average/max heart rate = 147/154

Tonight's run was deliberately long and slow. I didn't do anything other than run today because I was pretty beat the hell up after the last few days. I knew this was going to be a while, so my mind wandered while I was on the road, doing laps. I spent a fair amount of thought on the OPFOR Cdr, long ago, when we were newly married. Thus, iThink number 3, a song I often associated with the first crush I had, some 30 years ago.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:50 09:50 ----- 09:50 1.00
0.11 10:34 00:44 09:31 09:31 1.11
1.00 20:51 10:17 ----- 09:53 2.11
0.11 21:24 00:33 09:46 09:38 2.22
1.00 31:38 10:14 ----- 09:49 3.22
0.11 32:04 00:26 09:37 09:38 3.33
1.00 42:19 10:15 ----- 09:46 4.33
0.11 42:28 00:09 09:22 09:34 4.44
1.00 53:01 10:33 ----- 09:45 5.44
0.11 53:07 00:06 09:36 09:34 5.55
1.00 63:49 10:42 ----- 09:45 6.55
0.11 63:56 00:07 09:45 09:36 6.66
1.00 74:15 10:19 ----- 09:42 7.66
0.11 74:33 00:18 09:34 09:36 7.77
0.23 76:45 02:12 09:34 09:36 8.00