10,000m on Concept2 Model D, 43:46.0, 10 JUL 15, Springfield, Virginia

iThink:
Chris Stamey, "14 Shades of Green"
Maritime, "German Engineering"

WX at     05:58    NW 7    10.00    Mostly Cloudy    BKN095 BKN160    76    66             73%    NA    77    29.98    1015.5          

Odometer 14B: 410.0mi

Z3 start, Z5 finish.  Average/max heart rate = 155/180

While the weather wasn't as oppressively unpleasant as yesterday, I didn't feel like running, and today is the first PT I've done since Monday.  It's been one of those weeks.  I felt obligated to do SOMETHING so I didn't feel like a complete sack of shit.  Because I have.

Today was motivated by getting something in, then it was motivated by wanting to finish under 44 minutes.  So I did, although I ended up going balls to the wall to do it.  It's been a long while since I've erged at zone 5.

Splits
Distance:    10000
Time:    43:46.0
Avg/500m:    02:11.3
Drag Factor:    126
Per Mile:    00:07:03

6.00mi, 60:46, 6 JUL 15, Springfield, Virginia

iThink:
Gustav Holst, "I Vow to Thee, My Country"

WX at 05:58 SE 1 5.00 Fog/Mist CLR 73 71 96% NA NA 30.10 1019.5

Odometer 15A: 248.6mi

Z3 mid. Average/max heart rate = 152/168

Today felt like total trash. For not doing anything over the last few days but eating, today's run was ridiculously slow. I knew I'd have to run today when I got the feeling of "getting fat" yesterday, which was impetus to get out there and get at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:05 10:05 10:05 10:05 1.00
1.00 20:35 10:30 10:30 10:17 2.00
1.00 31:12 10:37 10:37 10:24 3.00
1.00 40:55 09:43 09:43 10:14 4.00
1.00 50:29 09:34 09:34 10:06 5.00
1.00 00:47 10:17 10:17 10:08 6.00

5,000m, 26:09, 3 JUL 15, Fort Myer, Virginia

iThink:
Max, "Aim"

no WX reading, but torrential downpour prior to rain start.

Odometer 15B: 68.9mi

Z4 high. Average/max heart rate = no reading

So this was the infamous Twinkie challenge that Joint Base Myer-Henderson Hall put on. I was pleasantly surprised at my not barfing at the halfway point after eating six Twinkies in about two minutes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 14:05 14:05 09:05 09:05 1.55
1.55 26:09 12:04 07:47 08:26 3.10

4.1mi, 40:49, 1 JUL 15, Springfield, Virginia

iThink:
Max, "Aim"

WX at 06:58 W 2 10.00 Overcast OVC007 68 67 96% NA NA 29.87 1011.8

Odometer 15A: 242.6mi

Z3. Average/max heart rate = 146/164

A little wogging, not too fast, but something other than "do nothing but eat."

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:15 10:15 10:15 10:15 1.00
1.00 20:19 10:04 10:04 10:10 2.00
1.00 30:28 10:09 10:09 10:09 3.00
1.10 40:49 10:21 09:25 09:57 4.10

5.05mi, 46:49, 30 JUN 15, Springfield, Virginia

iThink:
Bob Mould, "MM 17"

WX at 05:58 Calm 3.00 Fog/Mist CLR 63 62 96% NA NA 29.90 1012.8

Odometer 15A: 238.5mi

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

Not a particularly hard run, but I felt pretty good about today's run, even though it was deliberately run at just above, but not well above aerobic threshold. Makes up for not doing anything yesterday, which was a missed opportunity, but one I couldn't do because of lack of sleep.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:28 09:28 09:28 09:28 1.00
1.00 19:02 09:34 09:34 09:31 2.00
1.00 27:52 08:50 08:50 09:17 3.00
1.00 36:57 09:05 09:05 09:14 4.00
1.05 46:49 09:52 09:24 09:16 5.05

10,000m on Concept2 Model D, 44:12.5, 28 JUN 15, Springfield, Virginia

iThink:
Love Spit Love, "Am I Wrong"

WX at 14:58    W 7    10.00    Mostly Cloudy    BKN060    78    59             53%    NA    79    29.76    1008.0       

Odometer 14B: 410.0mi

Z3-Z4.  Average/max heart rate = 151/162

Nothing very ambitious, but I didn't feel like running outside, even with the conditions as they are for the summer.  I just don't like running in the heat, even when the humidity is lower than usual.

So, I erged out something that was actually easier than yesterday, but faster.  I was playing a bit with drag factor and it apepars the sweet spot for speed is about 125 or so.  I guess I could be better off if I cranked at faster tempo, but I don't feel that industrious - and in my case, I'd rather have power than speed.

Splits
Distance:    10000
Time:    44:12.5
Avg/500m:    02:12.6
Drag Factor:    123
Per Mile:    00:07:07

10,000m on Concept2 Model D, 44:20.4, 27 JUN 15, Springfield, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2
Hilary Duff, "Wake Up"

WX at     11:58    SE 9    5.00    Light Drizzle Fog/Mist    BKN008 OVC012    70    68             93%    NA    NA    29.90    1012.8    0.01       

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 158/172

I wasn't intending on going very hard, but then I switched to not wanting to finish slower than 44:30 and cranked it up.  At least it's better than nothing.

Splits
Distance:    10000
Time:    44:20.4
Avg/500m:    02:13.0
Drag Factor:    121
Per Mile:    00:07:08

5.11mi, 48:37, 26 JUN 15, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at 06:58 NW 5 10.00 Mostly Cloudy BKN008 67 64 89% NA NA 29.95 1014.5

Odometer 15A: 233.4mi

Z3 high. Average/max heart rate = 153/172

Rough start, but better finish. Not a great run, but better than nothing. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:27 09:27 09:27 09:27 1.00
1.00 19:28 10:01 10:01 09:44 2.00
1.00 28:39 09:12 09:12 09:33 3.00
1.00 38:03 09:24 09:24 09:31 4.00
1.00 47:33 09:30 09:30 09:31 5.00
0.11 48:37 01:05 09:48 09:31 5.11

5.13mi, 47:43, 24 JUN 15, Springfield, Virginia

iThink:
Kutless, "Somewhere in the Sky"

WX at 05:58 NW 3 10.00 Fair CLR 67 62 83% NA NA 30.03 1017.2

Odometer 15B: 64.4mi

Z3-Z4. Average/max heart rate = 152/174

For the identical run route as yesterday, today felt a hell of a lot better, mostly because of the differences in weather. Difference in times is over a minute and I felt much better. The relative humidity was lower and a six degree difference in air temperature matters a lot.

I still need to get up earlier, but I'm not backing off certain writing for which I only have sufficient presence of mind late at night.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 09:26 09:26 1.00
1.00 19:18 09:53 09:53 09:39 2.00
1.00 28:21 09:03 09:03 09:27 3.00
1.00 37:18 08:56 08:56 09:19 4.00
1.00 46:33 09:16 09:16 09:19 5.00
0.13 47:43 01:10 08:58 09:18 5.13

5.14mi, 49:02, 23 JUN 15, Springfield, Virginia

iThink:
Max, "Aim"

WX at 05:58 Vrbl 1 10.00 A Few Clouds FEW240 73 70 89% NA NA 29.97 1015.1

Odometer 15A:228.2mi

Z4. Average/max heart rate = 156/179

I was thinking about rowing today, but I decided to switch it up and run instead.  Today is going to be hot as balls.  Straight up.  It might have felt pleasant this morning, but at 89% humidity, it was a soaker after the first half mile.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 09:26 09:26 1.00
1.00 19:23 09:57 09:57 09:41 2.00
1.00 29:02 09:39 09:39 09:41 3.00
1.00 38:02 09:00 09:00 09:30 4.00
1.00 47:38 09:37 09:37 09:32 5.00
0.14 49:02 01:23 09:56 09:32 5.14

5,000m on Concept2 Model D, 21:26.8, 19 JUN 15, Springfield, Virginia

iThink:
Archers of Loaf, "Backwash"

WX at 05:58    Vrbl 1    10.00    Partly Cloudy    SCT140    69    67             95%    NA    NA    29.95    1014.5       

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 149/170

Quick one as I didn't leave much time this morning and I have to do some stuff prior to the Elder going off to school.  Wasn't meaning to crank a PB, but I don't row 5km too often.

Splits
Distance:    5000
Time:    21:26.8
Avg/500m:    02:08.7
Drag Factor:    120
Per Mile:    00:06:54

4.0mi, 39:58, 18 JUN 15, Springfield, Virginia

iThink:
Tommy Keene, "Drowning"
Nightnoise, "Cricket's Wicket"

WX at 06:58 Calm 7.00 Mostly Cloudy BKN055 69 68 96% NA NA 30.02 1016.9

Odometer 15A: 222.9mi

Z3. Average/max heart rate = 147/167

Recovery run. Dead legs, dead legs, dead legs. At least the end felt like it was a little stretched out. Now I'm going to sweat nonstop for an hour.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:58 09:58 09:58 09:58 1.00
1.00 20:25 10:26 10:26 10:12 2.00
1.00 30:18 09:54 09:54 10:06 3.00
1.00 39:58 09:40 09:40 10:00 4.00

6.0mi, 56:25, 17 JUN 15, Springfield, Virginia

iThink:
Wayofthebob, "Crevice"

WX at 05:58 NW 3 10.00 Mostly Cloudy BKN200 71 66 86% NA NA 30.07 1018.5

Odometer 15A: 218.9mi

Z4. Average/max heart rate = 154/172

Rough start, as usual, but I can't argue with getting in 6, no matter how slow or rough.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:10 09:10 09:10 09:10 1.00
1.00 19:10 10:00 10:00 09:35 2.00
1.00 29:04 09:54 09:54 09:41 3.00
1.00 38:02 08:58 08:58 09:31 4.00
1.00 47:02 09:00 09:00 09:24 5.00
1.00 56:28 09:26 09:26 09:25 6.00

8,000m on Concept2 Model D, 35:08.5, 15 JUN 15, Springfield, Virginia

iThink:
Kutless, "Somewhere in the Sky"

WX at     05:58    Calm    1.75    Fog/Mist    CLR    73    72             94%    NA    NA    29.99    1015.8   

Odometer 14B: 410.0mi

Z3-Z4.  Average/max heart rate = 151/163

With weather like this, I didn't feel like running again, so I'm glad I have an erg in the house.  Not hard, but not easy after yesterday.  The start was particularly rough, but after about 3,000 I felt better.  If I'm holding about 2:10-2:11/500m at about 160bpm, I'm actually somewhat encouraged at that prospect.

Splits
Distance:    8000
Time:    35:08.5
Avg/500m:    02:11.8
Drag Factor:    121
Per Mile:    00:07:04

10,000m on Concept2 Model D, 44:14.0, 14 JUN 15, Springfield, Virginia

iThink:
Game Theory, "Chardonnay"

WX at 13:58    S 6    10.00    A Few Clouds    FEW085    89    72     90    76    58%    NA    96    30.04    1017.5      

Odometer 14B: 410.0mi

Z3.  Average/max heart rate = 150/160

Easy erg today as I will try to do another 10,000 tomorrow.  Later start than I wanted, but it's so oppressively hot and humid outside that I don't want to run.

Splits
Distance:    10000
Time:    44:14.0
Avg/500m:    02:12.7
Drag Factor:    121
Per Mile:    00:07:07

7.21mi, 69:29, 11 JUN 15, Springfield, Virginia

iThink:
Max, "Aim"

WX at 05:58 Calm 7.00 Fair CLR 63 62 96% NA NA 29.93 1013.8

Odometer 15B: 59.2mi

Z3 high-Z4-high. Average/max heart rate = 151/172

Rough start, but I felt pretty good after a half hour of lead-in. I still suck going uphill, and will probably continue to do so until I start doing strength work for power. But this felt pretty good.

The negative splits reflect how I generally felt - although the last mile included a fair amount of both sharp and gradual uphill. And hey, 69 minutes!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 09:59 09:59 1.00
1.00 20:01 10:02 10:02 10:01 2.00
1.00 30:13 10:11 10:11 10:04 3.00
1.00 39:35 09:22 09:22 09:54 4.00
1.00 49:00 09:25 09:25 09:48 5.00
1.00 58:08 09:08 09:08 09:41 6.00
1.00 67:26 09:18 09:18 09:38 7.00
0.21 69:29 02:03 09:44 09:38 7.21

5.7mi, 53:12, 10 JUN 15, Springfield, Virginia

iThink:
Max, "Aim"

WX at 05:58 Calm 10.00 Fair CLR 58 56 93% NA NA 29.90 1012.8

Odometer 15A: 212.9mi

Z4. Average/max heart rate = 153/171

I keep thinking I'm going to wake up earlier, but I really need about an hour before I take off just to settle. Ugh. Shorter than I wanted, but better than nothing. Today will be the last really runnable day this week, so I needed to get at it today. I'll see how I feel alternating erg and run to see if I get stronger over time since I had my usual slow uphills today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:09 09:09 09:09 09:09 1.00
1.00 18:49 09:41 09:41 09:25 2.00
1.00 28:34 09:45 09:45 09:31 3.00
1.00 37:55 09:21 09:21 09:29 4.00
1.00 46:56 09:01 09:01 09:23 5.00
0.70 53:12 06:16 08:57 09:20 5.70

10,000m on Concept2 Model D, 43:45.0, 9 JUN 15, Springfield, Virginia

iThink:
Kutless, "Somewhere in the Sky"

WX at 05:58    S 6    10.00    Fair    CLR    70    65             87%    NA    NA    29.76    1008.0           

Odometer 14B: 410.0mi

Z3 start, Z4 finish.  Average/max heart rate = 154/169

I almost slept in, but I forced myself to get out of the rack because I can't afford to get into a rhythm of doing nothing - and if I wait until the end of the day, it's very unlikely it's going to happen.  So I have to do it in the mornings when I wake up.  Or else.

Splits
Distance:    10000
Time:    43:45.0
Avg/500m:    02:11.2
Drag Factor:    119
Per Mile:    00:07:02

8.16mi, 83:04, 7 JUN 15, Springfield, Virginia

iThink:
The Legion of Doom, "Dangerous Business Since 1979"

WX at 10:58 SE 10 10.00 Partly Cloudy SCT050 73 58 59% NA NA 30.17 1021.9

Odometer 15B: 52.0mi

Z3. Average/max heart rate = 149/166

My legs were pretty dead after yesterday's erg, so I decided not to go for the full 11-something and turned back at around the 3.5 to 4 mile mark. I took a slightly different return leg, and noticed thast I was feeling much, much better in the last three miles than I did in the run - for which I don't have any particularly good explanation other than I was converting lard and maybe I was fully stretched out and warmed up. Today was still slow as hell.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:09 10:09 10:09 10:09 1.00
1.00 20:48 10:38 10:38 10:24 2.00
1.00 30:58 10:11 10:11 10:19 3.00
1.00 41:48 10:49 10:49 10:27 4.00
1.00 52:19 10:32 10:32 10:28 5.00
1.00 62:30 10:11 10:11 10:25 6.00
1.00 72:06 09:36 09:36 10:18 7.00
1.00 81:43 09:37 09:37 10:13 8.00
0.16 83:04 01:21 08:27 10:11 8.16

8,000m on Concept2 Model D, 34:48.6, 6 JUN 15, Springfield, Virginia

iThink: none.

WX at 15:58    N 8    10.00    A Few Clouds    FEW043    82    62             52%    NA    83    29.94    1014.2           

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 157/166

Had to get one in, but didn't think I could afford the extra 10 minutes or so for a full 10km, so only went 8.  Not super hard, but not easy, and I still have some left for tomorrow when I get in a long run.

Splits
Distance:    8000
Time:    34:48.6
Avg/500m:    02:10.5
Drag Factor:    120
Per Mile:    00:07:00

6.3mi, 58:50, 3 JUN 15, Springfield, Virginia

iThink:
Mark Van Dale With Enrico, "Water Verve"

WX at 05:52 NE 13 10.00 Overcast BKN012 OVC030 60 55 84% NA NA 30.14 1020.5

Odometer 15A: 207.2mi

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

Earlier start = better prep work prior to actually running. My legs are still tired going uphill, but based on the amount of sustained work I've been trying to keep on, I think that's unavoidable.

The alternative is to go back to the gym and start doing squats and leg presses again, and right now I don't feel that industrious. So not right now. Maybe later this summer, though.

Not sure where today's iThink came from.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:56 08:56 08:56 08:56 1.00
1.00 19:04 10:08 10:08 09:32 2.00
1.00 28:52 09:48 09:48 09:37 3.00
1.00 38:24 09:32 09:32 09:36 4.00
1.00 47:13 08:49 08:49 09:27 5.00
1.00 56:19 09:06 09:06 09:23 6.00
0.30 58:50 02:30 08:21 09:20 6.30

4.40mi, 40:35, 2 JUN 15, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"

WX at 05:58 W 2 2.00 Fog/Mist OVC011 68 66 94% NA NA 30.00 1016.2

Odometer 15B: 43.8mi

Z3-Z4. Average/max heart rate = 158/177

I woke up late, so I had to cut the run. A decided improvement over yesterday, but with timings what they are, I'm happy to get what I get. It is depressing as hell to think I'm happy to be running 9-somethings, considering what I was doing a decade ago. Continuing to burn lard, either way.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:57 08:57 08:57 08:57 1.00
1.00 18:42 09:45 09:45 09:21 2.00
1.00 28:07 09:25 09:25 09:22 3.00
1.00 37:26 09:19 09:19 09:21 4.00
0.40 40:46 03:20 08:19 09:16 4.40

3.77mi, 38:44, 1 JUN 15, Springfield, Virginia

iThink:
The Chills, "Pink Frost"

WX at 05:58 Calm 10.00 Fair CLR 70 68 93% NA NA 30.01 1016.5

Odometer 15A: 200.9mi

Z3. Average/max heart rate = no reading

Recovery run less than 12 hours after my hard erg last night. I guess I should be embarrassed at these splits, but I don't give a shit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:20 10:20 10:20 10:20 1.00
1.00 21:08 10:48 10:48 10:34 2.00
1.00 31:22 10:13 10:13 10:27 3.00
0.77 38:44 07:23 09:35 10:16 3.77

10,000m on Concept2 Model D, 43:39.9, 31 MAY 15, Springfield, Virginia

iThink:
Loverboy, "Working for the Weekend"
The Chills, "Submarine Bells"
The Chills, "Pink Frost"

WX at 20:58    SE 5    10.00    Fair    CLR    80    67             65%    NA    82    29.98    1015.5   

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 164/177

I was going to run this morning, but I had to take care of some priorities of work.  So I didn't run.  And it was humid enough where I didn't feel up to running.  So I didn't do anything today.  So I waited until dinner had mostly settled, then I rowed 10,000.  Hard at first, and hard at the end.

Yet another heated discussion with the OPFOR CDR that makes me wonder how much longer I'll stick it out.  Because, as she points out, I don't care.  Not sure how I can bridge the fact that she and I deal with things in fundamentally opposite ways.  I'm not sure if I should be asking her to understand my compartmentalization of problems I don't want to attack.  FML.

The first iThink is because of the hyperlinked video.
The second iThink is because of memory of happier days.
The third iThink is just catchy.  The lyrics are not any harbinger of things to come.

Splits
Distance:    10000
Time:    43:39.9
Avg/500m:    02:11.0
Drag Factor:    120
Per Mile:    00:07:02

8,000m on Concept2 Model D, 34:19.9, 29 MAY 15, Springfield, Virginia

iThink:
Z. Randall Stroope, "Homeland"
Hilary Duff, "Wake Up"
The Sisters of Mercy, "Temple of Love" 1992 remix

WX at     05:58    Vrbl 2    10.00    Mostly Cloudy    BKN017    71    69             93%    NA    NA    30.21    1023.3          

Odometer 14B: 409.0mi

Z4.  Average/max heart rate = 158/172

Didn't feel up for the full 10,000, so decided to go a bit shorter, and was glad I did since I've been staying up late trying to write and burning the candle at both ends.  I definitely didn't feel up to running today, so the erg it is.

Splits
Distance:    8000
Time:    34:19.9
Avg/500m:    02:08.7
Drag Factor:    120
Per Mile:    00:06:54

6.47mi, 65:22, 27 MAY 15, Springfield, Virginia

iThink:
Z. Randall Stroope, "Homeland"
Bear McCreary, "Husker in Combat"

WX at 05:58 S 6 10.00 Overcast OVC020 74 69 84% NA NA 30.15 1021.2

Odometer 15A: 197.2mi

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

Today was distance work, not for speed (not that I have any right now in my current training phase), but it was much harder than I thought it was going to be. No matter. I was sucking by the end, though. I know it's bad when I'm running head down every time I go uphill.

I have no satisfactory explanation for the second iThink.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.47 65:22 05:22 10:06 10:06 6.47

4.65mi, 49:58, 26 MAY 15, Springfield, Virginia

iThink:
Dictaphone Blues, "Her Heart Breaks Like A Wave"

WX at 05:58 Vrbl 2 10.00 Fair CLR 67 60 76% NA NA 30.22 1023.6

Odometer 15A: 190.7mi

Z3. Average/max heart rate = no reading

Hard to run fast when you're hung over and beat from long runs in the last week. I decided to get a bit shitty last night after my visit to Arlington. I'll work it off later.

I'd call these junk miles, except they're not junk when I'm expending lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:29 10:29 10:29 10:29 1.00
1.00 21:37 11:08 11:08 10:49 2.00
1.00 31:50 10:13 10:13 10:37 3.00
1.00 42:58 11:07 11:07 10:44 4.00
0.65 49:58 07:01 10:47 10:45 4.65

On Memorial Day...

...Section 60 of Arlington National Cemetery is the saddest fuckin' place on earth.

11.37mi, 1:56:11, 25 MAY 15, Springfield, Virginia

iThink:
Michael Kamen, "Band of Brothers Suite No. 2"

WX at 08:58 S 6 10.00 Fair CLR 72 59 64% NA NA 30.29 1026.0

Odometer 15B: 39.4mi

Z3. Average/max heart rate = 152/170

Today was a deliberate attempt to burn lard and not run so hard that I'm destroyed for the rest of the week. I need to run tomorrow, so general momentum is important.

Today's iThink was curiously appropriate for Memorial Day. Continue to march.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:47 09:47 09:47 09:47 1.00
1.00 0:20:31 10:45 10:45 10:16 2.00
1.00 0:30:38 10:07 10:07 10:13 3.00
1.00 0:40:45 10:07 10:07 10:11 4.00
1.00 0:50:45 10:00 10:00 10:09 5.00
1.00 1:00:41 09:56 09:56 10:07 6.00
1.00 1:10:45 10:03 10:03 10:06 7.00
1.00 1:21:58 11:14 11:14 10:15 8.00
1.00 1:31:58 09:59 09:59 10:13 9.00
1.00 1:42:38 10:41 10:41 10:16 10.00
1.00 1:52:41 10:02 10:02 10:15 11.00
0.37 1:56:11 03:30 09:28 10:13 11.37

5.06mi, 53:03, 24 MAY 15, Springfield, Virginia

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

WX at 12:58 Vrbl 5 10.00 Fair CLR 75 58 54% NA NA 30.35 1028.1

Odometer 15A: 186.1mi

Z3. Average/max heart rate = no reading

Easy run as I was on dead legs. Interestingly, I caught my second wind at 50 minutes, just as I was about to finish. I felt remarkably better, although I'm not sure why.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:01 10:01 10:01 10:01 1.00
1.00 20:36 10:35 10:35 10:18 2.00
1.00 31:28 10:52 10:52 10:29 3.00
1.00 42:15 10:47 10:47 10:34 4.00
1.00 52:34 10:19 10:19 10:31 5.00
0.06 53:03 00:29 08:03 10:29 5.06

6.96mi, 73:32, 22 MAY 15, Springfield, Virginia

iThink:
Bear McCreary, "The Shape of Things to Come"
Bear McCreay, "Apotheosis"
Dos Gringos, "Jeremiah Weed"
Dos Gringos, "Going in for Guns"

WX at 08:58 W 9 10.00 Fair CLR 59 46 61% NA NA 30.09 1019.3

Odometer 15B: 28.0mi

Z3. Average/max heart rate = 145/169

Easy run that became longer than I expected. Oh well. The only distance better than 6.66mi, is 6.96mi, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:37 10:37 10:37 10:37 1.00
1.00 21:32 10:55 10:55 10:46 2.00
1.00 32:21 10:50 10:50 10:47 3.00
1.00 43:11 10:50 10:50 10:48 4.00
1.00 52:51 09:39 09:39 10:34 5.00
1.00 63:08 10:17 10:17 10:31 6.00
0.96 73:32 10:24 10:50 10:34 6.96

11.4mi, 1:52:34, 21 MAY 15, Springfield, Virginia

iThink:
Dum Dum Girls, "There Is A Light That Never Goes Out"
Depeche Mode, "Get the Balance Right!"

WX at 05:58 Calm 10.00 Overcast OVC055 55 50 84% NA NA 29.99 1015.9

Odometer 15A:179.0mi

Z4. Average/max heart rate = 156/173

I was going to make up for the utter and complete lack of any PT this week, and resolved to wake up early and go for my usual long Sunday run - on a weekday.

It didn't hurt until about midway through, but the weather (overcast and pleasantly cool, albeit not as cool as I normally like) helped a lot.  The splits were actually a bit quicker than I thought they'd be.  Or maybe I just have low expectations.

At least I can say I did something substantive this week!

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:09 09:09 09:09 09:09 1.00
1.00 0:18:50 09:41 09:41 09:25 2.00
1.00 0:28:15 09:25 09:25 09:25 3.00
1.00 0:37:42 09:27 09:27 09:25 4.00
1.00 0:47:18 09:36 09:36 09:28 5.00
1.00 0:57:05 09:46 09:46 09:31 6.00
1.00 1:06:56 09:51 09:51 09:34 7.00
1.00 1:20:05 13:09 13:09 10:01 8.00
1.00 1:29:18 09:13 09:13 09:55 9.00
1.00 1:39:45 10:27 10:27 09:59 10.00
1.00 1:48:57 09:11 09:11 09:54 11.00
0.40 1:52:34 03:37 09:03 09:52 11.40

3.78mi, 39:03, 18 MAY 15, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 05:58 Calm 4.00 Fog/Mist BKN120 65 65 98% NA NA 30.11 1019.9

Odometer 15A: 167.6mi

Z3. Average/max heart rate = no reading.

Recovery run, but one cut by the fact I woke up too late. I also need more time in the mornings to get ready than I really did, as I found near the end.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:56 09:56 09:56 09:56 1.00
1.00 21:03 11:07 11:07 10:31 2.00
1.00 31:20 10:17 10:17 10:27 3.00
0.78 39:03 07:42 09:53 10:20 3.78

10,000m on Concept2 Model D, 44:29.7, 17 MAY 15, Springfield, Virginia

iThink:
Paul Simon, "Wartime Prayers"
"Ach du Lieber Augustin" (I was reading something about the JHU pep band today.)
The "Energy Corporate Anthem" from Rollerball (really.)

WX at 19:58    SE 1    10.00    Fair    CLR    76    70     85    76    81%    NA    77    30.13    1020.6           

Odometer 14B: 409.0mi

Z3.  Average/max heart rate = 148/163

I have no idea why I thought of the Energy Corporate Anthem while I was on the erg - but it worked, sort of.

Today was deliberately cued to be just below anaerobic threshold, but that sort of went out the window the last 1000m since I got cued to trying to finish inside 44:30 and I would've had to have gone a bit harder than threshold to do it.  Still, better than doing nothing, which was the alternative - and not a particularly satisfactory one at that.

JHU pep band cue was listening to their handiwork as I was watching bits of the Hopkins vs. Syracuse game today.


Splits
Distance:    10000
Time:    44:29.7
Avg/500m:    02:13.5
Drag Factor:    119
Per Mile:    00:07:10

9.06mi, 84:03, 15 MAY 15, Annandale, Virginia

iThink:
Labtracks, "Skyline"
Vitodito, "Valencia"
Paul Simon, "Wartime Prayers"

WX at 05:58 SE 2 10.00 A Few Clouds FEW210 53 48 83% NA NA 30.32 1027.0

Odometer 15B: 21.3mi

Z4. Average/max heart rate = 155/177

Last run in Annandale for a while, and it was a good one. I decided to tack on an extra mile but didn't want to bump up too far on the return time. I ran surprisingly quickly, and it was pretty good. The weather was as good as it will get this time of the year, and I got one in for good measure. 

As good a run as I'll get for a while, I think.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:58 09:58 09:58 09:58 1.00
1.00 19:34 09:36 09:36 09:47 2.00
1.00 29:07 09:33 09:33 09:42 3.00
1.00 38:26 09:19 09:19 09:37 4.00
1.00 47:46 09:19 09:19 09:33 5.00
1.00 57:00 09:14 09:14 09:30 6.00
1.00 66:01 09:02 09:02 09:26 7.00
1.00 74:44 08:43 08:43 09:21 8.00
1.00 83:38 08:53 08:53 09:18 9.00
0.06 84:03 00:26 07:12 09:17 9.06

8.2mi, 77:31, 13 MAY 15, Annandale, Virginia

iThink:
Z. Randall Stroope, arr., "Homeland"

WX at 05:58 NW 8 10.00 Partly Cloudy SCT060 63 44 49% NA NA 30.10 1019.6

Odometer 15A: 163.8mi

Z4. Average/max heart rate = 154/174

Today's weather was so much more pleasant than Monday's, which made today's run a lot better. I did notice some dead legs going uphills, but I think that's normal for continuing to train at the level of intensity I've been doing the last few days. Generally negative splits are a good thing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:49 09:49 09:49 09:49 1.00
1.00 19:44 09:54 09:54 09:52 2.00
1.00 29:33 09:50 09:50 09:51 3.00
1.00 38:46 09:13 09:13 09:42 4.00
1.00 48:03 09:16 09:16 09:36 5.00
1.00 57:25 09:23 09:23 09:34 6.00
1.00 66:28 09:02 09:02 09:30 7.00
1.00 75:46 09:19 09:19 09:28 8.00
0.20 77:31 01:45 08:43 09:27 8.20

4.06mi, 43:02, 12 MAY 15, Springfield, Virginia

iThink:
Tommy Keene, "Highwire Days"
The XX, "Intro"

WX at 05:58 Vrbl 1 6.00 Fog/Mist CLR 65 64 97% NA NA 29.94 1014.1

Odometer 15B: 12.1mi

Z3. Average/max heart rate = no reading

Recovery run after yesterday's long run. I needed an easy run to stretch things out, as beat up as I felt after yesterday's run. I also need to burn off some lard, although I'm as of yet unwilling to reduce how much I eat because I need it for some reasonable peace of mind.

Always nice to run progressively negative splits on an easy day - never a bad thing - although I did have to stop in the first mile, which accounts for the disproportionately high mile split.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:33 12:33 12:33 12:33 1.00
1.00 22:52 10:19 10:19 11:26 2.00
1.00 32:51 09:59 09:59 10:57 3.00
1.00 42:24 09:33 09:33 10:36 4.00
0.06 43:02 00:39 10:43 10:36 4.06

8.0mi, 79:38, 11 MAY 15, Annandale, Virginia

iThink:
Dum Dum Girls, "There Is A Light"

WX at 05:58 SE 5 7.00 Overcast OVC007 68 67 96% NA NA 30.09 1019.2

Odometer 15A: 153.6mi

Z4 with Z5 uphill climb. Average/max heart rate = 158/180

Today was going to suck, but I had no idea how bad it was going to suck until I was about a mile in and realized that today was going to be hot, sweaty, and on dead legs based on having rowed that 15km two days ago. No pain, no gain, so take the pain.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:13 10:13 10:13 10:13 1.00
1.00 20:11 09:58 09:58 10:06 2.00
1.00 30:33 10:22 10:22 10:11 3.00
1.00 40:36 10:03 10:03 10:09 4.00
1.00 50:21 09:45 09:45 10:04 5.00
1.00 59:55 09:35 09:35 09:59 6.00
1.00 69:40 09:45 09:45 09:57 7.00
1.00 79:38 09:58 09:58 09:57 8.00

15,000m on Concept2 Model D, 66:33.5, 9 MAY 15, Springfield, Virginia

iThink:
None. 

WX at 12:58    SW 2    10.00    Overcast    SCT025 OVC031    75    63             65%    NA    NA    30.23    1024.0       

Odometer 14B: 408.5mi

Z4.  Average/max heart rate = 155/166

The reason there's no iThink is because I was watching Albany put the wood to Cornell in the first round of the first game of the NCAA Division I lacrosse tournament.  That's why I thought I could crank out 15,000 and set a personal best, because I wasn't concentrating on how much it sucked.

Splits
Distance:    15000
Time:    66:33.5
Avg/500m:    02:13.1
Drag Factor:    119
Per Mile:    00:07:08

8.2mi, 76:12, 6 MAY 15, Annandale, Virginia

iThink:
Starflyer 59, "I Drive A Lot" (live)

WX at 05:58 Calm 0.75 Fog/Mist CLR 57 57 100% NA NA 30.20 1023.0

Odometer 15A: 145.6mi

Z4. Average/max heart rate = 158/177

Today was quicker than I would've expected, but OMFG it was humid. And wet. But not rainy. At least I got in 8.2. The first two laps felt particularly ugly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:20 09:20 09:20 09:20 1.00
1.00 18:56 09:36 09:36 09:28 2.00
1.00 28:37 09:40 09:40 09:32 3.00
1.00 37:51 09:15 09:15 09:28 4.00
1.00 46:53 09:02 09:02 09:23 5.00
1.00 56:02 09:09 09:09 09:20 6.00
1.00 64:58 08:56 08:56 09:17 7.00
1.00 74:30 09:32 09:32 09:19 8.00
0.20 76:12 01:42 08:28 09:18 8.20

Record APFT, 288 points, 4 MAY 15, Fort McNair, DC

iThink:
Gustav Holst, "I Vow to Thee, My Country" (even though I am not British.)

WX at 10:52 S 13 10.00 Fair CLR 73 54 51% NA NA 30.25 1024.2

Odometer 15B: 8.0mi

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

Good god am I glad this is over with. I felt like complete shit coming in on the 2 mile run. Five minutes later, I was ready to go. That's consistent with working nothing but endurance, but I can't give enough of a shit enough to do speedwork and I don't feel moto enough to hit the gym for leg presses and squats. I guess I should, but I don't.

The iThink is not surprising, but not what I thought would stick.

And, for figures, 69 pushups, 75 situps, 15:34 run. I tapped in a few pounds heavier than usual at 191, so I'm sure that didn't help. I don't feel moto enough to not eat either.

A reminder of multiple views of the past

I went back to the school I attended for twelve years for my 25th reunion of my graduating class.  What was different this time was that I had decided to try my hand at the Glee Club's part of the reunion rather than the cross-country team's.  The one non-traditional song in the group was a TTBB arrangement of "Homeland" by Z. Randall Stroope.  It was both a reminder of what parts of my life I had long since left behind, and how I had changed.

It was delayed a few hours after I had participated in the performance with the boys and the other alumni, but as a veteran, I wept.  Partly for what I had left 25 years ago, but also for what I left more recently in the last 7 years.

In a quarter hour, he cried away his youth.  No matter what else happened, it was gone.  If he quit he would have scarred his innocence with the knowledge that he couldn't take it.  He knew he would never quit.

So he cried instead for his youth.  He cried because, with one decision, and after a day that he despised above all others in his life, he had committed himself to at least nine years of orders and abstinence and repression and confinement, worst of all confinement, the inability to decide any large aspect of his life.

And after nine years, if any portion of his happy wildness were to survive, it would be old.

James Webb, A Sense of Honor 

8.13mi, 77:06, 1 MAY 15, Annandale, Virginia

iThink:
Mizar B, "Calypso (Original Mix)"

WX at 05:58 Vrbl 3 10.00 Overcast OVC013 53 50 91% NA NA 29.86 1011.5

Odometer 15A: 137.4mi

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

Wasn't sure how I was going to feel, but I sure felt a lot better afterwards. Quicker than I thought, but I was just glad it didn't rain on me.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 09:26 09:26 1.00
1.00 19:12 09:46 09:46 09:36 2.00
1.00 29:01 09:48 09:48 09:40 3.00
1.00 38:39 09:38 09:38 09:40 4.00
1.00 48:03 09:24 09:24 09:37 5.00
1.00 57:27 09:24 09:24 09:35 6.00
1.00 66:51 09:24 09:24 09:33 7.00
1.00 76:09 09:18 09:18 09:31 8.00
0.13 77:06 00:57 07:15 09:29 8.13

7.1mi, 73:47, 27 APR 15, Annandale, Virginia

iThink:
Stendahl, "Aura (Mizar B Mix)"
Mizar B, "Planetarium"

WX at 05:58 NW 2 10.00 Fair CLR 40 34 78% NA NA 29.76 1008.1

Odometer 15A: 129.3mi

Z3. Average/max heart rate = 149/172

Dead legs in a bad way. It's good I'm taking tomorrow off. Today was necessary, but very slow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:17 10:17 10:17 10:17 1.00
1.00 20:38 10:21 10:21 10:19 2.00
1.00 31:13 10:35 10:35 10:24 3.00
1.00 41:36 10:23 10:23 10:24 4.00
1.00 51:56 10:20 10:20 10:23 5.00
1.00 61:57 10:01 10:01 10:19 6.00
1.10 73:47 11:50 10:45 10:23 7.10

5.11mi, 47:40, 26 APR 15, Springfield, Virginia

iThink:
Mizar B, "Calypso (Original Mix)"

WX at 13:58 Vrbl 6 10.00 A Few Clouds FEW070 63 35 63 45 35% NA NA 29.70 1006.1

Odometer 15B: 5.1mi

Z3 high-Z4. Average/max heart rate = 154/169

No long run today, my legs are tired. I also don't feel like it. That is all.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:58 08:58 08:58 08:58 1.00
1.00 18:31 09:32 09:32 09:15 2.00
1.00 27:48 09:18 09:18 09:16 3.00
1.00 37:01 09:12 09:12 09:15 4.00
1.00 46:36 09:35 09:35 09:19 5.00
0.11 47:40 01:04 09:45 09:20 5.11

5,000m on Concept2 Model D, 21:35.6, 25 APR 15, Springfield, Virginia

iThink:
None.

WX at 11:58    E 5    10.00    Mostly Cloudy    BKN080    49    30            49%    47    NA    29.94    1014.2      

Odometer 14B: 408.5mi

Z4.  Average/max heart rate = 159/171

Nothing fancy, but I did want to get one in before too long.  Too late to get out and run, but I at least needed to do something.  Surprisingly, faster than I expected for that level of effort.

Splits
Distance:    5000
Time:    21:35.6
Avg/500m:    02:09.6
Drag Factor:    120
Per Mile:    00:06:57

10,000m on Concept2 Model D, 44:09.4, 24 APR 15, Springfield, Virginia

iThink:
Stendahl, "Aura" (Mizar B remix)

WX at 05:58    NW 8    10.00    Fair    CLR    41    24             50%    36    NA    30.02    1016.9           

Odometer 14B: 408.5mi

Z3 start, Z4 finish.  Average/max heart rate = 153/167

First time on the erg in a while - and my hands feel it as they are pretty beat up after only 10km.  I guess I should wear gloves the next time.

I wasn't intending on going particularly hard, but I didn't want to turn today into a Do Nothing But Eat Day, as yesterday almost was (less my semi-obligatory pushups and situps).

On the other hand, it was chilly and I wasn't really in the mood to go for a slow run - rather get more substantive work in on the erg than just going wogging.

Splits
Distance:    10000
Time:    44:09.4
Avg/500m:    02:12.5
Drag Factor:    120
Per Mile:    00:07:06

8.17mi, 75:27, 22 APR 15, Annandale, Virginia

iThink:
Chicane, "Autumn Tactics" (The Thrillseekers remix)

WX at 05:58 Vrbl 1 10.00 A Few Clouds FEW150 45 39 79% NA NA 29.79 1009.1

Odometer 15A: 122.2mi

Z4. Average/max heart rate = 154/171

I felt surprisingly quick this morning, so I decided to push and ran progressively negative splits theough the entire run (minus the last major uphill to return to start).

That's even more incongruous given that I had less than four hours of sleep last night. I'm sure I'll pay that with interest, but today was as good running weather as I've seen this year. I couldn't pass it up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 19:17 09:30 09:30 09:38 2.00
1.00 28:28 09:11 09:11 09:29 3.00
1.00 37:45 09:16 09:16 09:26 4.00
1.00 46:52 09:07 09:07 09:22 5.00
1.00 55:55 09:03 09:03 09:19 6.00
1.00 64:46 08:51 08:51 09:15 7.00
1.00 74:03 09:17 09:17 09:15 8.00
0.17 75:27 01:24 08:12 09:14 8.17

4.0mi, 45:10, 20 APR 15, Annandale, Virginia

iThink:
The Connells, "Fun & Games"

WX at 04:58 SE 13 10.00 Light Rain BKN007 OVC014 64 63 94% NA NA 29.65 1004.3 0.05 0.35

Odometer 14B: 408.5mi

Z2-3. Average/max heart rate = 140/154

Today was a day of very light recovery run after yesterday's long run. I was absolutely crushed today after yesterday's run, so I decided on discretion. At the rate it was raining this morning, I seriously thought about not running, but I can't afford to eat what I want to eat without doing at least a desultory four miles of wogging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:30 11:30 11:30 11:30 1.00
1.00 22:50 11:20 11:20 11:25 2.00
1.00 34:06 11:16 11:16 11:22 3.00
1.00 45:10 11:04 11:04 11:18 4.00

11.49mi, 1:56:58, 19 APR 15, Springfield, Virginia

iThink:
Bear McCreary, "Unfinished Business"
Zak Rahman, "TIE Fighter-Interdictor"

WX at 10:58 Vrbl 7 G 20 10.00 A Few Clouds FEW210 65 38 38% NA NA 30.17 1022.0

Odometer 15A: 114.0mi

Z3. Average/max heart rate = 148/167

I felt like shit today, but I didn't get anything in yesterday, so I needed to go long today. I didn't plan on going very hard because I was out of gas from the start. I felt better, as the negative splits might indicate, but left to my own devices, I don't think I would've gone on this long run. I'm glad I did, but yuck.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:12 10:12 10:12 10:12 1.00
1.00 0:20:35 10:23 10:23 10:17 2.00
1.00 0:31:09 10:34 10:34 10:23 3.00
1.00 0:41:31 10:22 10:22 10:23 4.00
1.00 0:51:48 10:17 10:17 10:22 5.00
1.00 1:01:58 10:09 10:09 10:20 6.00
1.00 1:12:01 10:03 10:03 10:17 7.00
1.00 1:22:09 10:07 10:07 10:16 8.00
1.00 1:31:47 09:38 09:38 10:12 9.00
1.00 1:42:40 10:54 10:54 10:16 10.00
1.00 1:52:03 09:23 09:23 10:11 11.00
0.49 1:56:58 04:54 10:01 10:11 11.49

8.18mi, 76:03, 17 APR 15, Springfield, Virginia

iThink:
Vitodito, "Valencia"
George Sanger, "Goal Line - Defend the Claw"

WX at 05:58 Vrbl 2 10.00 Overcast OVC028 56 55 96% NA NA 30.14 1020.9

Odometer 15A:102.5mi

Z4. Average/max heart rate = 157/179

I was grinding the last few laps harder to make time once I was warmed up since I needed to be done by a certain time. It was done in time, but it was ugly at first. Once I was warmed up (around the 4-mile mark) things progressively sped up. Good enough.

Vitodito was for the parts that I wasn't killing myself on.   It's was all George Sanger and my Wing Commander 25-year-old musical flashback when I was.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:30 09:30 09:30 09:30 1.00
1.00 19:07 09:37 09:37 09:33 2.00
1.00 28:53 09:46 09:46 09:38 3.00
1.00 38:18 09:25 09:25 09:34 4.00
1.00 47:30 09:12 09:12 09:30 5.00
1.00 56:41 09:11 09:11 09:27 6.00
1.00 65:36 08:55 08:55 09:22 7.00
1.00 74:29 08:54 08:54 09:19 8.00
0.18 76:03 01:33 08:38 09:18 8.18

8.0mi, 72:47, 15 APR 15, Springfield, Virginia

iThink:
The Cynic Project, "Trance Experience"

WX at 05:58 NW 1 4.00 Fog/Mist CLR 48 46 94% NA NA 30.17 NA

Odometer 15A: 94.3mi

Z4. Average/max heart rate = 158/175

I found out this morning that the Younger decided to sleep in. No advance warning. I was fucking pissed, but decided not to shitcan this morning and went for a run on mostly pavement that turned into a quicker run than usual. Of course, it was mostly pavement, and there was a little catharsis running involved.

I am still dumpy but I don't feel like I give enough of a shit to stop eating enough to de-lardify myself.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:11 09:11 09:11 09:11 1.00
1.00 18:40 09:30 09:30 09:20 2.00
1.00 28:09 09:28 09:28 09:23 3.00
1.00 37:08 08:59 08:59 09:17 4.00
1.00 46:33 09:25 09:25 09:19 5.00
1.00 55:03 08:30 08:30 09:10 6.00
1.00 63:43 08:40 08:40 09:06 7.00
1.00 72:47 09:04 09:04 09:06 8.00

7.5mi, 71:59, 13 APR 15, Annandale, Virginia

iThink:
Eric Prydz, "Every Day"

WX at 05:58 SE 3 10.00 Partly Cloudy SCT160 43 37 79% NA NA 30.29 1026.1

Odometer 14B: 404.5mi

Z4 hard. Average/max heart rate = 154/168

I took today off and I needed to make up for it, but it's hard to maintain speed when you feel like a kamikaze running in the dark on trails, even with a headlamp. That much was apparent once I hit the pavement portions of my run since I immediately sped up.

Time to replace the shoes...

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:36 09:36 09:36 09:36 1.00
1.00 19:09 09:33 09:33 09:34 2.00
1.00 28:59 09:50 09:50 09:40 3.00
1.00 38:28 09:29 09:29 09:37 4.00
1.00 48:04 09:36 09:36 09:37 5.00
1.00 57:35 09:30 09:30 09:36 6.00
1.00 67:00 09:25 09:25 09:34 7.00
0.50 71:59 05:00 10:00 09:36 7.50

4.0mi, 43:49, 11 APR 15, Springfield, Virginia

iThink:
Bear McCreary, "When I Am Dead"

WX at 07:58 Calm 10.00 Fair CLR 52 39 62 49 63% NA NA 30.03 1017.2

Odometer 14B: 397.0mi

Z2-Z3. Average/max heart rate = 140/157

Easy recovery run. I was really tired after the last few days and slept in an hour later than I intended, but I probably needed the rest. Slow run, but it's better than doing nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:33 10:33 10:33 10:33 1.00
1.00 21:54 11:21 11:21 10:57 2.00
1.00 33:04 11:10 11:10 11:01 3.00
1.00 43:49 10:45 10:45 10:57 4.00

4.35mi, 43:50, 9 APR 15, Tampa,Florida

iThink: none

WX at 06:58 SE 6 10.00 Fair CLR 68 68 99% NA NA 30.11 1019.9

Odometer 14B: 392.9mi

Z3. Average/max heart rate = 150/162

Recovery run with one of my coworkers. I'm down here for a brief interview and some research, but nothing quite as involved as my last trip. After running yesterday, I needed to do lighter work, but I also needed to work off the sins of a Five Guys burger, carne asada, and four Krispy Kreme doughnuts, among other things as well.

For a recovery run, this actually wasn't half bad. I didn't feel (as I was talking) that I was going the pace I was - I thought I was going slower.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:51 09:51 09:51 09:51 1.00
1.00 19:41 09:49 09:49 09:50 2.00
1.00 30:57 11:16 11:16 10:19 3.00
1.00 40:29 09:32 09:32 10:07 4.00
0.35 43:51 03:21 09:35 10:05 4.35

8.0mi, 77:18, 8 APR 15, Annandale, Virginia

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day"
Rachel Loy, "Love Me Too Much"
Iron Maiden, "Aces High"

WX at 05:58 NE 8 7.00 Overcast OVC006 46 44 92% 42 NA 30.19 1022.6

Odometer 15A: 86.3mi

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

Last long run before traveling to Tampa. Going back for some research but I wanted to try to hit the trails before it got too muddy or wet. There was drizzle, but that was okay.

The iThink was jumpy before I settled on a couple, one of which I haven't listened to in almost a decade - the Rachel Loy song was on the 2005 SXSW torrent sampler.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:56 09:56 09:56 09:56 1.00
1.00 19:14 09:19 09:19 09:37 2.00
1.00 28:55 09:41 09:41 09:38 3.00
1.00 38:27 09:31 09:31 09:37 4.00
1.00 48:08 09:42 09:42 09:38 5.00
1.00 57:46 09:38 09:38 09:38 6.00
1.00 67:42 09:55 09:55 09:40 7.00
1.00 77:18 09:36 09:36 09:40 8.00

6.66mi, 66:01, 6 APR 15, Annandale, Virginia

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

WX at 05:58 Calm 10.00 Fair CLR 37 31 81% NA NA 30.26 1025.0

Odometer 14B: 388.5mi

Z3. Average/max heart rate = 149/169

I never pass up a chance to run my favorite distance. I should've taken a pit stop before going too far, though.  I was surprised at how chilly it was this morning, though.  My decision to go bigger on snivel gear was wiser...


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:32 10:32 10:32 10:32 1.00
1.00 20:33 10:01 10:01 10:17 2.00
1.00 30:22 09:49 09:49 10:07 3.00
1.00 40:14 09:52 09:52 10:04 4.00
1.00 49:35 09:20 09:20 09:55 5.00
1.00 59:36 10:01 10:01 09:56 6.00
0.66 66:01 06:25 09:44 09:55 6.66

11.50mi, 1:47:24, 4 APR 15, Springfield, Virginia

iThink:
Max, "Aim"

WX at 11:58 NW 17 G 31 10.00 A Few Clouds FEW055 55 31 40% NA NA 30.06 1018.2
WX at 10:58 NW 20 G 32 10.00 Partly Cloudy SCT045 55 35 47% NA NA 30.04 1017.6

Odometer 15A: 78.2mi

Z4. Average/max heart rate = 163/179

Today was surprisingly fast. There are a couple of explanations, one of which was because I've taken two rest days in a row and I've slept more in the last three days than I do typically in a workweek. The other was that I was pacing off someone who was going about the same speed once I got to Burke Lake Park, and that was critically useful in helping me maintain speed. Even on the return leg, I was going pretty quickly, less my one mile that's mostly hard uphill.

Today was a good run, in general, so I can't argue, but I need to be more diligent about getting it done every day. Best I can think of for my overwhelming fatigue is taking Zyrtec, which I'm going to experiment with not taking to see if I feel any better.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:08:58 08:58 08:58 08:58 1.00
1.00 0:18:43 09:45 09:45 09:21 2.00
1.00 0:27:55 09:12 09:12 09:18 3.00
1.00 0:37:16 09:22 09:22 09:19 4.00
1.00 0:46:14 08:57 08:57 09:15 5.00
1.00 0:55:13 08:59 08:59 09:12 6.00
1.00 1:04:25 09:13 09:13 09:12 7.00
1.00 1:13:51 09:25 09:25 09:14 8.00
1.00 1:23:11 09:20 09:20 09:15 9.00
1.00 1:33:26 10:15 10:15 09:21 10.00
1.00 1:42:51 09:25 09:25 09:21 11.00
0.50 1:47:24 04:33 09:07 09:20 11.50

3.01mi, 28:51, 2 APR 15, Springfield, Virginia

iThink:
Bear McCreary, "When I Am Dead"

WX at 05:58 SE 1 10.00 Fair CLR 31 28 89% NA NA 30.26 1025.1

Odometer 14B: 381.9mi

Z3. Average/max heart rate = 142/161

This was an almost desultory run, but I needed to get one in and I woke up late because I am really, really tired.  Even when I get a full 6 hours of sleep (my preferred amount) I am beat.  Just beat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.01 28:51 28:51 09:35 09:35 3.01

8,000m on Concept2 Model D, 34:50.1, 30 MAR 15, Springfield, Virginia

iThink:
Catherine Wheel, "Strange Fruit"

WX at 05:58    SE 7 10.00    Fair     CLR    44    20     38%    40    NA    29.95    1014.6   

Odometer 14B: 378.9mi

Z3 with Z4 finish.  Average/max heart rate = 146/161

Man, did I feel like crap this morning.  I was glad I did this, though, since I warmed up by about the 25 minute mark and this was worth the initial starting friction.  There's a distinct disconnect between relative perceived effort and heart rate, which I think is a function of training while tired.  This will eventually pass, but it is a little disconcerting at times.

Splits
Distance:    8000
Time:    34:50.1
Avg/500m:    02:10.6
Drag Factor:    120
Per Mile:    00:07:00

9.2mi, 90:34, 29 MAR 15, Springfield, Virginia

iThink:
Robert Prince, "I Sawed the Demons"

WX at 09:58 W 10 G 17 10.00 Fair CLR 32 8 36% 24 NA 30.41 1030.2

Odometer 15A: 66.7mi

Z3. Average/max heart rate = 148/169

My legs were tired from last night's erg, so I wasn't up for going for my usual 11.5, but I wanted a longer run, so I got one in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:36 09:36 09:36 09:36 1.00
1.00 19:56 10:20 10:20 09:58 2.00
1.00 29:59 10:03 10:03 10:00 3.00
1.00 40:23 10:24 10:24 10:06 4.00
1.00 50:05 09:42 09:42 10:01 5.00
1.00 59:31 09:26 09:26 09:55 6.00
1.00 69:28 09:57 09:57 09:55 7.00
1.00 79:25 09:57 09:57 09:56 8.00
1.00 88:50 09:25 09:25 09:52 9.00
0.20 90:34 01:44 08:40 09:51 9.20

5,000m on Concept2 Model D, 21:48.3, 28 MAR 15, Springfield, Virginia

iThink: none.

WX at 20:58    NW 18 G 24    10.00    Partly Cloudy    SCT065    32    6             34%    21    NA    30.21    1023.4           

Odometer 14B: 378.9mi

Z3.  Average/max heart rate = no reading

I wasn't trying particularly hard, but I just wanted to get something in.  I rowed something only about 25 seconds short of my PR, which was a pleasant surprise, but I don't row 5K that often.

Splits
Distance:    5000
Time:    21:48.3
Avg/500m:    02:10.8
Drag Factor:    122
Per Mile:    00:07:01

7.0mi, 69:14, 27 MAR 15, Annandale, Virginia

iThink:
Death Cab For Cutie, "Soul Meets Body"
Toad the Wet Sprocket, "Something's Always QWrong"

WX at 05:58 Vrbl 2 9.00 Light Rain BKN029 43 39 87% NA NA 29.80 1009.4 0.05

Odometer 14B: 378.9mi

Z3 high. Average/max heart rate = 154/172

Driving rain was not an auspicious start for today, but I went a little light on snivel gear(I don't have much in the way of raingear for running) and got in what I thought was not particularly hard but rewarding.

That's good since I tapped the scales at a fat-ass 197 last night. Frak.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:53 09:53 09:53 09:53 1.00
1.00 19:43 09:50 09:50 09:51 2.00
1.00 29:45 10:02 10:02 09:55 3.00
1.00 39:42 09:57 09:57 09:55 4.00
1.00 49:22 09:40 09:40 09:52 5.00
1.00 59:25 10:04 10:04 09:54 6.00
1.00 69:13 09:47 09:47 09:53 7.00

6.66mi, 64:53, 25 MAR 15, Annandale, Virginia

iThink:
Max, "Aim"

WX at 05:58 Calm 10.00 Partly Cloudy SCT070 26 22 84% NA NA 30.38 1029.2

Odometer 14B: 371.8mi

Z3. Average/max heart rate = 142/168

The Younger was none too happy that I wasn't there waiting on her when she came out of swimming. I took the opportunity to run 6.66mi because I thought I could get back in time, but I didn't factor in the fluff added from a 20 minute nap after arrival, which I desperately needed. I was fucking beat. But I was going as fast as I could to get back on the return leg.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:10 10:10 10:10 10:10 1.00
1.00 20:18 10:07 10:07 10:09 2.00
1.00 30:10 09:52 09:52 10:03 3.00
1.00 39:50 09:40 09:40 09:57 4.00
1.00 49:10 09:20 09:20 09:50 5.00
1.00 58:40 09:30 09:30 09:47 6.00
0.66 64:54 06:13 09:26 09:45 6.66

10,000m on Concept2 Model D, 43:13.6, 24 MAR 15, Springfield, Virginia

iThink:
George Sanger, "Goal Line: Defending the Claw"

WX at 05:58    E 1    10.00    Overcast    OVC065    38    22             52%    NA    NA    30.26    1025.1       

Odometer 14B: 365.2mi

Z4.  Average/max heart rate = 156/169

Like this weekend's run, first erg in a while.  It felt surprisingly good, although my hands'll be paying for it today.

I know I won't hold the pace I keep at the beginning, but what I've ended up doing is to try to hang on as fast as I can hang on - and that would get me a faster pace than if I tried to moderate it up front.  I was going to tire out regardless, so I might as well start from a faster baseline.

Splits
Distance:    10000
Time:    43:13.6
Avg/500m:    02:09.7
Drag Factor:    109
Per Mile:    00:06:57

11.44mi, 1:49:52, 22 MAR 15, Springfield, Virginia

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

WX at 11:58 NW 12 G 20 10.00 Fair CLR 50 20 31% 45 NA 30.15 1021.3

Odometer 15A: 57.5mi

Z4. Average/max heart rate = 159/178

First time running 11 in a long while. I felt okay, but I was deliberately not going much more than anaerobic threshold, so I'm going to be beat all day long. I am totally deflated after that long run. But I'm sure glad I did it.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:16 09:16 09:16 09:16 1.00
1.00 0:18:50 09:34 09:34 09:25 2.00
1.00 0:28:15 09:26 09:26 09:25 3.00
1.00 0:38:06 09:51 09:51 09:32 4.00
1.00 0:47:49 09:43 09:43 09:34 5.00
1.00 0:57:31 09:42 09:42 09:35 6.00
1.00 1:07:21 09:50 09:50 09:37 7.00
1.00 1:16:57 09:36 09:36 09:37 8.00
1.00 1:26:26 09:29 09:29 09:36 9.00
1.00 1:36:39 10:13 10:13 09:40 10.00
1.00 1:45:46 09:07 09:07 09:37 11.00
0.44 1:49:52 04:06 09:20 09:36 11.44

4.3mi, 42:09, 19 MAR 15, Tampa, Florida

iThink:
Eric Prydz, "Every Day"

WX at 18:53 W 8 10.00 Mostly Cloudy FEW030 BKN055 77 65 66% NA 79 30.00 1015.8

Odometer 14B: 365.1mi

Z3 high. Average/max heart rate = 155/163

For what it's worth, my legs felt a hell of a lot better this afternoon than they did this morning. I had about the same level of rest, but it's the afternoon, and the pace wasn't quite as rushed as I wasn't pressed for time. I ran with two of my coworkers who went for an easy 2.5mi, then I tacked on another leg on top of that mostly because I didn't feel like I could get away with running only 2.5mi at a time. I can afford running 4.3mi. The relative humidity was far lower, and the 7-degree difference in temperature wasn't bad in that lower humidity.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 19:32 09:45 09:45 09:46 2.00
1.00 29:33 10:02 10:02 09:51 3.00
1.00 39:17 09:44 09:44 09:49 4.00
0.30 42:09 02:52 09:33 09:48 4.30

2.5mi, 23:41, 19 MAR 15, Tampa, Florida

iThink:
Bush, "Little Things"

WX at 05:53 E 5 9.00 Partly Cloudy SCT250 70 66 87% NA NA 30.00 1015.9

Odometer 14B: 361.8mi

Z3-Z4. Average/max heart rate = 141/163

The average heart rate is deceptive as my legs were still very tired from yesterday's long run. I needed to get something in this morning, so I decided to dash out what I could - although this morning's run was pretty desultory since I woke up late.

At least the times were better, but it was, of course, cooler and I wasn't directly under the solar heat lamp like I was yesterday.  Both of those factors make a big difference.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:21 09:21 09:21 09:21 1.00
1.00 19:00 09:39 09:39 09:30 2.00
0.50 23:41 04:41 09:22 09:29 2.50

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