10.1mi, 84:26, 11 OCT 15, Washington, District of Columbia

Unofficial results:
10km split was 52:32
gun time: 1:41:07
chip time: 1:24:27
average pace 8:27/mi

iThink:
A Day to Remember, "All I Want"

WX at 07:52 Calm 10.00 Mostly Cloudy FEW008 BKN250 50 44 52 47 80% NA NA 30.06 1017.9

Odometer 15B: 148.4mi

Z4. Average/max heart rate = 165/184

2015 Army-Ten Miler. First time I've ever run it.

Fastest 10-miler I've done in years. I seeded myself at 85:00, but didn't seriously think I was actually going to run it. I also jackrabbitted the start, which didn't help either.

Otherwise, I had an awesome race experience - the Army Ten-Miler is now the third largest race in the United States - I can believe it. The weather was perfect and the scenery was awesome.  Of course, now I feel like a flat tire.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:15 08:15 08:15 08:15 1.00
1.00 16:17 08:02 08:02 08:08 2.00
1.00 24:36 08:19 08:19 08:12 3.00
1.00 33:34 08:58 08:58 08:24 4.00
1.00 41:53 08:19 08:19 08:23 5.00
1.00 50:23 08:29 08:29 08:24 6.00
1.00 58:27 08:04 08:04 08:21 7.00
1.00 66:43 08:16 08:16 08:20 8.00
1.00 75:25 08:41 08:41 08:23 9.00
1.00 83:38 08:13 08:13 08:22 10.00
0.10 84:26 00:48 08:03 08:22 10.10

4.51mi, 45:51, 9 OCT 15, Annandale, Virginia

iThink:
Nerdy Girl, "Hate Me"
A Day to Remember, "City of Ocala"

WX at 05:58 SE 2 6.00 Fog/Mist FEW110 SCT140 57 56 96% NA NA 30.00 1016.2

Odometer 15A: 423.3mi

Z3 low. Average/max heart rate = 142/159

Easy run, last one before Sunday.  The first iThink was a function of wearing an old Nerdy Girl t-shirt that I'd bought in the 1990s.  So there.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.51 45:51 45:51 10:10 10:10 4.51

5.07mi, 47:11, 8 OCT 15, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 05:58 Calm 6.00 Fog/Mist CLR 53 52 96% NA NA 30.11 1019.9

Odometer 15B: 143.4mi

Z3 high. Average/max heart rate = 148/169

Not easy but not hard. Still tapering for the Army Ten Miler. Two unanticipated long stops due to traffic lights.

I didn't mean yesterday to be a Do Nothing But Eat Day, but I was fucking tired as balls.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 09:26 09:26 1.00
1.00 19:06 09:40 09:40 09:33 2.00
1.00 27:54 08:48 08:48 09:18 3.00
1.00 37:07 09:13 09:13 09:17 4.00
1.00 46:33 09:26 09:26 09:19 5.00
0.07 47:11 00:38 09:00 09:18 5.07

4.1mi, 40:42, 6 OCT 15, Springfield, Virginia

iThink: Many different ones, but finally settled on...
The Cure, "A Forest"
Bill Conti, "Yeager's Triumph"

WX at 06:58 Vrbl 2 10.00 Fair CLR 47 46 95% NA NA 30.09 1019.3

Odometer 15A: 418.7mi

Z3. Average/max heart rate = 153/170

I am tired because I'm sleeping late, but I need to run. So I only went about four, and tried to avoid hard climbing, which I did for the most part today. Not great, but I felt okay, and that's more important than anything else right now.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:24 10:24 10:24 10:24 1.00
1.00 20:27 10:03 10:03 10:13 2.00
1.00 30:44 10:17 10:17 10:15 3.00
1.00 39:46 09:01 09:01 09:56 4.00
0.10 40:42 00:56 09:23 09:56 4.10

A rarity

It is unusual for me to get fully suited up to run and quit after less than a quarter mile.  I was that exhausted where I recognized I was dipping into reserves that I shouldn't be doing if I'm tapering for a race next weekend.

Man, I am beat.

9.15mi, 84:22, 4 OCT 15, Springfield, Virginia

iThink:
Bill Conti, "Breaking the Sound Barrier"
Bill Conti, "Yeager's Triumph"
A Day to Remember, "City of Ocala"

WX at 12:58 Vrbl 3 10.00 Overcast OVC018 59 53 79% NA NA 30.19 1022.7

Odometer 15A: 414.6mi

Z4. Average/max heart rate = 157/170

I wasn't sure whether I felt like doing a long run, but it being cool and damp made it a lot more likely, and after taking the last two days off, I figured a long run was in order. So I got in about 9, since I didn't want to put in the full 11.5 today, given some other things I wanted to try to get at.

The wildly contrasting third iThink was triggered by my attempt to try to get the Elder up since it was noon, but I realize I don't need to be waking up my kids to the first two words in that song: FUCK YEAH!!!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:00 09:00 09:00 09:00 1.00
1.00 18:30 09:31 09:31 09:15 2.00
1.00 27:38 09:08 09:08 09:13 3.00
1.00 37:10 09:32 09:32 09:18 4.00
1.00 46:28 09:18 09:18 09:18 5.00
1.00 55:47 09:19 09:19 09:18 6.00
1.00 64:56 09:09 09:09 09:17 7.00
1.00 73:38 08:43 08:43 09:12 8.00
1.00 83:07 09:29 09:29 09:14 9.00
0.15 84:22 01:15 08:19 09:13 9.15

7.22mi, 70:10, 1 OCT 15, Fort Leavenworth, Kansas

iThink:
Bill Conti, "Yeager's Triumph"

WX at 06:53 E 7 10.00 Fair CLR 47 42 53 47 83% 44 NA 30.26 1024.3

Odometer 15A: 405.4mi

Z3 high. Average/max heart rate = 151/168

Today was an attempt at a long run. I briefly thought about running a variation of the Teardrop of Suck, just for old times sake, but this time, I decided to do some sightseeing instead and ran along Sheridan Road, on the western edge of the post. It also crests the ridge that overlooks Fort Leavenworth, and on a day like today that was clear and bright, it is worth the vista of the post coming downhill.

I'm noticing some plantar fascitis, which I think orthotics are helping, but I'll stretch that out. I also haven't done the amount of concentrated running that I've done this week, but that's partly because of the opportunities for running here, the weather this week, and the amount I've eaten that requires me to run what I run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:13 10:13 10:13 10:13 1.00
1.00 19:54 09:41 09:41 09:57 2.00
1.00 31:06 11:13 11:13 10:22 3.00
1.00 40:44 09:38 09:38 10:11 4.00
1.00 50:03 09:19 09:19 10:01 5.00
1.00 58:41 08:38 08:38 09:47 6.00
1.00 68:07 09:26 09:26 09:44 7.00
0.22 70:10 02:03 09:20 09:43 7.22

5.53mi, 52:07, 30 SEP 15, Fort Leavenworth, Kansas

iThink:
Bill Conti, "Yeager's Triumph"

WX at 05:53 NE 8 10.00 Fair CLR 51 48 89% NA NA 30.15 1020.9

Odometer 15A: 398.2mi

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

Running weather this morning was as good as it gets. Period. No wind, dry, and cool. I wanted to run more, but I was pressed for time. A shame.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:58 09:58 09:58 09:58 1.00
1.00 19:25 09:27 09:27 09:43 2.00
1.00 28:56 09:30 09:30 09:39 3.00
1.00 38:10 09:14 09:14 09:32 4.00
1.00 47:26 09:17 09:17 09:29 5.00
0.53 52:07 04:41 08:50 09:26 5.53

4.9mi, 48:24.2, 29 SEP 15, Fort Leavenworth, Kansas

iThink:
Chrissy Meyer, instrumental cover of A Day to Remember, "All I Want"

WX at 06:53 N 10 10.00 Partly Cloudy SCT130 65 61 65 61 87% NA NA 30.00 1014.9

Odometer 15A: 392.7mi

Z3 on levels, Z4 high-Z5 on hills. Average/max heart rate = 152/177

I decided to run a modified version of what I used to call the abbreviated Teardrop of Suck, which involves two major hills. The true Teardrop of Suck would've been over 7 miles and I wasn't feeling up to that degree of intensive hill work today.

On level ground, I run pretty comfortably below 9:00/mi. Going up hills, however, is a totally different story, and it bears out in the first three miles. That indicates to me I probably need to start doing leg presses again. Not before the Army Ten Miler later in October, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:06 10:06 10:06 10:06 1.00
1.00 20:33 10:28 10:28 10:17 2.00
1.00 31:09 10:36 10:36 10:23 3.00
1.00 40:11 09:02 09:02 10:03 4.00
0.90 48:24 08:13 09:08 09:53 4.90

5.6mi, 54:08, 28 SEP 15, Fort leavenworth, Kansas

iThink:
Bill Conti, "Breaking the Sound Barrier"

WX at 06:53 S 7 10.00 A Few Clouds FEW200 58 58 62 58 100% NA NA 29.97 1014.2

Odometer 15A: 387.8mi

Z4. Average/max heart rate = 141/176

It is really strange to come back to a place where I used to live, and see how it has changed. Today's start was rough. Really, really, rough.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:53 09:53 09:53 09:53 1.00
1.00 19:48 09:55 09:55 09:54 2.00
1.00 30:14 10:26 10:26 10:05 3.00
1.00 39:36 09:22 09:22 09:54 4.00
1.00 48:35 09:00 09:00 09:43 5.00
0.60 54:08 05:33 09:14 09:40 5.60

12.33mi, 2:00:56, 26 SEP 15, Annandale/Fairfax, Virginia

iThink:
Courage My Love, "Bridges"
Bill Conti, "Yeager's Triumph"

WX at 07:58 Vrbl 2 10.00 Fair CLR 65 54 66 65 68% NA NA 30.31 1026.7

Odometer 15B: 138.3mi

Z3. Average/max heart rate = 151/173

My guideline for this run, which I actually thought was going to be closer to 13 miles, was to run at a pace that still enabled glycogen regenesis later on. That was for the most part the case, and I ran a generally disciplined run that was neither too fast nor too slow. I was very happy to find that I could run almost 9:00/mi at the end, since this is the longest run I've done in a few years.

What I didn't count on was the absence of any water fountains along the way. What I drank before I started is what I finished with at the end. Take the pain. My run was shorter because as it turns out, I made a wrong turn and came off the Cross-County Trail by mistake. First time going that far. That was probably unintentionally prudent.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:36 10:36 10:36 10:36 1.00
1.00 0:20:37 10:01 10:01 10:19 2.00
1.00 0:30:44 10:06 10:06 10:15 3.00
1.00 0:40:38 09:54 09:54 10:10 4.00
1.00 0:50:33 09:54 09:54 10:07 5.00
1.00 1:00:49 10:16 10:16 10:08 6.00
1.00 1:10:22 09:33 09:33 10:03 7.00
1.00 1:20:01 09:39 09:39 10:00 8.00
1.00 1:29:42 09:41 09:41 09:58 9.00
1.00 1:39:19 09:37 09:37 09:56 10.00
1.00 1:48:45 09:26 09:26 09:53 11.00
1.00 1:57:53 09:07 09:07 09:49 12.00
0.33 2:00:56 03:04 09:16 09:49 12.33

3.01mi, 30:23.5, 24 SEP 15, Springfield, Virginia

iThink:
Delerium, "Metaphor"

WX at 05:58 Calm 3.00 Fog/Mist CLR 54 52 94% NA NA 30.23 1024.0

Odometer 15A: 382.2mi

Z3. Average/max heart rate = 144/162

Unlike yesterday, today was a proper recovery run. I had this morning's iThink stuck in my head but couldn't remember its name until I looked it up. Today was an exercise in "run easy but do not wog."

The fact that we're almost at the ass end of September astounds me.  This month has gone by quickly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.01 30:24 30:24 10:06 10:06 3.01

8,000m on Concept2 Model D, 34:10.0, 23 SEP 15, Springfield, Virginia

iThink:
Mark Knopfler, "Metroland"
Bill Conti, "Yeager's Triumph"

WX at     06:58    Vrbl 5    10.00    Fair    CLR    59    55             87%    NA    NA    30.23    1024.0           

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 159/175

I wanted to do something different, mostly in terms of recovery, but once I got on the erg, I had momentum that I didn't expect and most definitely did NOT treat this as a recovery day.  That might be too bright, so I guess I'll see what happens for the rest of the week.  I want to avoid doing any "Do Nothing But Eat Days" this week because I know Saturday and Sunday will very likely be those days this weekend.

Splits
Distance:    8000
Time:    34:10.0
Avg/500m:    02:08.1
Drag Factor:    130
Per Mile:    00:06:52

7.36mi, 68:27, 22 SEP 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"
The Offspring, "All I Want"

WX at 06:58 Vrbl 1 10.00 Mostly Cloudy BKN080 61 58 89% NA NA 30.20 1023.0

Odometer 15A: 379.2mi

Z. Average/max heart rate = 155/174

Harder run than yesterday, but I needed to get back into the groove and so it's time to hit the roads again. I attribute the slowdown in the last split to the last uphill and realizing that I didn't make it to the Younger's bus stop in time before the bus left. Doesn't matter, because she was still at home when I returned.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:34 09:34 09:34 09:34 1.00
1.00 19:16 09:43 09:43 09:38 2.00
1.00 28:50 09:33 09:33 09:37 3.00
1.00 38:04 09:14 09:14 09:31 4.00
1.00 46:55 08:51 08:51 09:23 5.00
1.00 56:19 09:23 09:23 09:23 6.00
1.00 65:06 08:47 08:47 09:18 7.00
0.36 68:27 03:22 09:20 09:18 7.36

7.0mi, 67:08, 21 SEP 15, Washington, District of Columbia

iThink: None.

WX at 21 06:52 NE 10 10.00 Overcast FEW080 BKN130 OVC250 64 50 60% NA NA 30.11 1019.5

Odometer 15A: 379.0mi

Z3 high. Average/max heart rate = 151/168

I had to roll in early for a late-breaking urinalysis. First time I've come up for one in years. I literally don't remember the last time I had to do one since I was a captain. I went for a run in the District as a result, and it wasn't fast, but not slow either. I ran with one of my coworkers, who'd done it before.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:39 09:39 09:39 09:39 1.00
1.00 19:07 09:27 09:27 09:33 2.00
1.00 28:38 09:32 09:32 09:33 3.00
1.00 38:36 09:58 09:58 09:39 4.00
1.00 48:15 09:39 09:39 09:39 5.00
1.00 57:29 09:13 09:13 09:35 6.00
1.00 07:08 09:39 09:39 09:35 7.00

6.13mi, 58:28, 18 SEP 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"

WX at 06:58 Calm 6.00 Fog/Mist CLR 57 55 94% NA NA 30.05 1017.9

Odometer 15A: 371.8mi

Z4. Average/max heart rate = 152/171

I felt pretty good at the end, but that's definitely not how it started. Today was a "I run because I need to, not because I want to." After about three miles, I felt better. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:38 09:38 09:38 09:38 1.00
1.00 19:24 09:45 09:45 09:42 2.00
1.00 29:19 09:56 09:56 09:46 3.00
1.00 38:31 09:11 09:11 09:38 4.00
1.00 47:44 09:13 09:13 09:33 5.00
1.00 57:13 09:29 09:29 09:32 6.00
0.13 58:28 01:15 09:40 09:32 6.13

6.01mi, 60:12, 15 SEP 15, Springfield, Virginia

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

WX at 05:58 Calm 10.00 Fair CLR 50 48 94% NA NA 30.32 1027.0

Odometer 15A: 365.7mi

Z3. Average/max heart rate = 145/161

Easy but longer run of 6 today. My goal was to hit exactly 6 today and I was pretty close. That works, although it's all pavement, so maybe not so great for the knees on old shoes. Still, it was hilly, so it wasn't completely recovery, but not so hilly that it turned into a grit festival.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:34 10:34 10:34 10:34 1.00
1.00 21:11 10:38 10:38 10:36 2.00
1.00 31:22 10:11 10:11 10:27 3.00
1.00 40:56 09:34 09:34 10:14 4.00
1.00 50:21 09:25 09:25 10:04 5.00
1.01 60:12 09:51 09:45 10:01 6.01

5.6mi, 52:38, 14 SEP 15, Springfield, Virginia

iThink:
Chrissy Meyer, instrumental cover of A Day to Remember, "All I Want"

WX at 05:58 Calm 10.00 Fair CLR 48 47 95% NA NA 30.11 1019.9

Odometer 15A: 359.7mi

Z4. Average/max heart rate = 150/168

Couldn't pass up a run with today's weather, ever. No chance. The average heart rate was deceptive since I was certainly working a lot harder than I would've guessed at that heart rate.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:42 09:42 09:42 09:42 1.00
1.00 19:18 09:36 09:36 09:39 2.00
1.00 29:14 09:56 09:56 09:45 3.00
1.00 38:00 08:46 08:46 09:30 4.00
1.00 47:12 09:12 09:12 09:26 5.00
0.60 52:38 05:27 09:05 09:24 5.60

5.12mi, 49:09, 12 SEP 15, Springfield, Virginia

iThink:
R.E.M., "Driver 8"
Ludwig van Beethoven, Symphony No. 3 "Eroica," Scherzo-Vivace

WX at 09:58 SE 8 7.00 Light Rain BKN006 BKN011 OVC016 70 68 96% NA NA 29.74 1007.4 0.05

Odometer 15A: 353.1mi

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

Legs were totally toast today. It was raining, so I felt compelled to at least get at it, but if it weren't raining, I don't think I would've gone running today. So there.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 09:29 09:29 1.00
1.00 19:38 10:09 10:09 09:49 2.00
1.00 29:17 09:39 09:39 09:46 3.00
1.00 38:44 09:27 09:27 09:41 4.00
1.00 48:04 09:20 09:20 09:37 5.00
0.12 49:09 01:05 08:59 09:36 5.12

5.12mi, 47:08, 11 SEP 15, Springfield, Virginia

iThink:
A Day To Remember, "City of Ocala"

WX at 05:58 W 5 10.00 Fair CLR 64 59 83% NA NA 29.79 1009.1

Odometer 15A: 348.0mi

Z4. Average/max heart rate = 155/172

In the fourteenth year of the war, I thought about a great many things, but 11 September is a day I always work out, because of what came after the attacks, and it's one of the two days I'll always wear an 82d Airborne Division combat patch, if only because that's the unit to which I was assigned when the attacks actually occurred.

But with today's weather, it would've been a shame not to get a run in today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:21 09:21 09:21 09:21 1.00
1.00 19:04 09:43 09:43 09:32 2.00
1.00 27:41 08:37 08:37 09:14 3.00
1.00 36:44 09:02 09:02 09:11 4.00
1.00 45:59 09:15 09:15 09:12 5.00
0.12 47:08 01:09 09:37 09:12 5.12

4.51mi, 45:17, 9 SEP 15, Springfield, Virginia

iThink:
The Lemonheads, "Tenderfoot"
Rush, "Middletown Dreams"

WX at 05:58 Calm 10.00 A Few Clouds FEW009 71 70 95% NA NA 29.95 1014.5

Odometer 15A: 342.8mi

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

Today was humid and generally unpleasant, however only 71F. I needed to get in a run since I didn't do anything yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:04 10:04 10:04 10:04 1.00
1.00 20:21 10:17 10:17 10:10 2.00
1.00 30:31 10:10 10:10 10:10 3.00
1.00 40:24 09:53 09:53 10:06 4.00
0.51 45:17 04:53 09:34 10:02 4.51

9.15mi, 90:19, 7 SEP 15, Springfield, Virginia

iThink:
Ray Conniff, "Seasons in the Sun"
A Day to Remember, "All I Want"

WX at 09:58 Vrbl 6 10.00 Fair CLR 79 68 69% NA 81 30.15 1021.3

Odometer 15B: 125.0mi

Z4. Average/max heart rate = 153/172

Today was not fast, but the weather was pleasant, even if this run wasn't. I like rowing, but rowing makes me slower, or so it seems. Rowing is preferable to doing nothing. Maybe it's just training method. Whatever.

The iThink is because of this video.  No kidding.  And to think I almost gunned for an assignment to Keflavik once...

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:49 09:49 09:49 09:49 1.00
1.00 20:04 10:15 10:15 10:02 2.00
1.00 29:53 09:49 09:49 09:58 3.00
1.00 39:58 10:05 10:05 10:00 4.00
1.00 49:54 09:56 09:56 09:59 5.00
1.00 59:29 09:34 09:34 09:55 6.00
1.00 69:25 09:56 09:56 09:55 7.00
1.00 79:00 09:35 09:35 09:52 8.00
1.00 89:00 10:00 10:00 09:53 9.00
0.15 90:19 01:19 08:46 09:52 9.15

10,000m on Concept2 Model D, 44:04.5, 5 SEP 15, Springfield, Virginia

iThink: none.

WX at 13:58    Vrbl 2    10.00    Mostly Cloudy    BKN045 BKN055    83    64     83    73    53%    NA    84    30.20    1022.9          

Odometer 14B:410.1mi

Z3 high.  Average/max heart rate = 151/159

Nothing hard, but today couldn't be nothing but eat after last night's dinner of a Double Quarter Pounder and fries.

Splits
Distance:    10000
Time:    44:04.5
Avg/500m:    02:12.2
Drag Factor:    124
Per Mile:    00:07:06

6.32mi, 62:39, 4 SEP 15, Springfield, Virginia

iThink:
The Chills, "Pink Frost"
R.E.M. "Gardening at Night"

WX at 07:58 NW 3 10.00 Fair CLR 73 71 73 69 93% NA NA 29.98 1015.5

Odometer 15A: 338.3mi

Z3 high. Average/max heart rate = 157/173

Today was going to be warm, and I'm glad I got a run in today, but it was because it was 6am and I couldn't get back to sleep. So I got ready, but not before taking a short break to watch an episode of Buck Rogers in the 25th Century before rolling out. Nothing fast, but burning lard, because I need to burn lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:07 10:07 10:07 10:07 1.00
1.00 20:33 10:26 10:26 10:17 2.00
1.00 30:39 10:06 10:06 10:13 3.00
1.00 40:27 09:48 09:48 10:07 4.00
1.00 49:47 09:20 09:20 09:57 5.00
1.00 59:36 09:49 09:49 09:56 6.00
0.32 62:39 03:04 09:34 09:55 6.32

5.08mi, 48:54, 3 SEP 15, Springfield, Virginia

iThink:
Chrissy Meyer, instrumental cover of A Day to Remember, "All I Want"

WX at 06:58 SE 1 5.00 Fog/Mist CLR 66 65 96% NA NA 29.91 1013.1

Odometer 15B: 115.8mi

Z3. Average/max heart rate = 153/174

Easy run after yesterday. My legs are tired. Strangely enough, so are my triceps from two days ago.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:51 09:51 09:51 09:51 1.00
1.00 19:29 09:39 09:39 09:45 2.00
1.00 28:39 09:10 09:10 09:33 3.00
1.00 38:08 09:29 09:29 09:32 4.00
1.00 48:09 10:01 10:01 09:38 5.00
0.08 48:54 00:45 09:17 09:38 5.08

5.62mi, 52:07, 2 SEP 15, Springfield, Virginia

iThink:
Chrissy Meyer, instrumental cover of A Day to Remember, "All I Want"

WX at 05:58 Calm 5.00 Fog/Mist CLR 70 69 96% NA NA 30.03 1017.2

Odometer 15A: 332.0mi

Z4. Average/max heart rate = 158/178

Not sure how I was going to feel after yesterday's 8km erg time trial, but I needed to get back on the road and run, so I did this morning. Getting up early is hard, more so because I've been burning it at night trying to get a couple of things done that I can't do unless I sequester myself, which I can't do until late.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:26 09:26 09:26 09:26 1.00
1.00 18:43 09:17 09:17 09:22 2.00
1.00 28:16 09:33 09:33 09:25 3.00
1.00 37:10 08:53 08:53 09:17 4.00
1.00 46:18 09:09 09:09 09:16 5.00
0.62 52:07 05:48 09:22 09:16 5.62

8,000m on Concept2 Model D, 33:38.5, 1 SEP 15, Springfield, Virginia

iThink:
Craig Safan, "Into the Starscape" from The Last Starfighter soundtrack

WX at 06:58    Calm    9.00    Fair    CLR    66    65             96%    NA    NA    30.05    1017.9       

Odometer 14B: 410.1mi

Z4-Z5 finish.  Average/max heart rate = 163/180

Don't know where the iThink came from.  I was not expecting to crank my PB for 8km, but I'll take it.  I started to see where I thought I'd crank, and as an experiment in "go as fast as you reasonably can in the first 1km," I was holding about 2:05/500m and just hung on until the end.  So long as I was continuing to go a certain speed, and was willing to take the pain (perhaps the most important aspect), the rest would follow, and it did.

Splits
Distance:    8000
Time:    33:38.5
Avg/500m:    02:06.2
Drag Factor:    126
Per Mile:    00:06:46

5,000+5,000m on Concept2 Model D, 21:59.2 + 21:55.6, 30 AUG 15, Springfield, Virginia

iThink:
The Offspring, "Way Down The Line"

WX at 20:58    SE 3    10.00    Fair    CLR    76    70             83%    NA    77    30.08    1018.9           

Odometer 14B: 410.1mi

Z3 first leg, Average/max heart rate = 151/158
Z4 second leg, Average/max heart rate = 158/164

The first reason I did this was because I didn't run this weekend and I'm hitting the scale at 194, about 13 over cutoff for my height.

The second reason I did this was because I drank about 64oz of Diet Coke this afternoon and I don't want to be up all night shuttling back and forth to the latrine.

First leg started out as an attempt to erg 10,000, but I had to stop midway through.  The goal was initially to hold at anaerobic threshold pace, which sort of didn't pan out.

The second leg was to finish inside 22 minutes for the final 5,000, which was definitely NOT done anywhere inside anaerobic threshold pace.

Splits
Leg 1
Distance:    5000
Time:    21:59.2
Avg/500m:    02:11.9
Drag Factor:    124
Per Mile:    00:07:05

Leg 2
Distance:    5000
Time:    21:55.6
Avg/500m:    02:11.6
Drag Factor:    124
Per Mile:    00:07:03

5.12mi, 47:09, 28 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"

WX at 05:58 Calm 9.00 A Few Clouds FEW070 59 58 95% NA NA 30.16 1021.6

Odometer 15B: 110.7mi

Z3 high-Z4. Average/max heart rate = 155/174

For not sleeping much, I felt pretty goddamn awesome today, which doesn't make sense unless I'm about to crash hard later today. The weather is as good as it will ever get, so I wasn't about to sleep in even after a late night of writing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:12 09:12 09:12 09:12 1.00
1.00 18:51 09:38 09:38 09:25 2.00
1.00 27:40 08:49 08:49 09:13 3.00
1.00 36:41 09:01 09:01 09:10 4.00
1.00 46:01 09:21 09:21 09:12 5.00
0.12 47:09 01:08 09:24 09:13 5.12

3.03mi, 27:48, 27 AUG 15, Springfield, Virginia

iThink:
Chrissy Meyer, instrumental cover of A Day to Remember, "All I Want"

WX at 05:58 NW 1 10.00 Fair CLR 58 56 92% NA NA 30.08 1018.9

Odometer 15A: 326.4mi

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

Up late last night, means I slept in a bit after my alarms went off. I still got at it today because today's weather is really hard to pass up, and this morning's run, while short, was a reward of sorts. I actually felt pretty good this morning, and while I was still stretching it out by the time I finished, at least this short run gets me beyond the "Do Nothing But Eat" threshold.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:14 09:14 09:14 09:14 1.00
1.00 18:37 09:23 09:23 09:19 2.00
1.00 27:34 08:57 08:57 09:11 3.00
0.03 27:48 00:13 07:23 09:10 3.03

10,000m on Concept2 Model D, 43:05.7, 25 AUG 15, Springfield, Virginia

iThink:
The Offspring, "Down The Line"

WX at     05:58    Calm    1.00    Fog/Mist    CLR    64    63             94%    NA    NA    29.89    1012.4           

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 162/176

I didn't want to run today, as I was feeling my legs would be dead again, so I decided to switch it up and erg.  What I didn't expect was to hold a solid 2:08/500m for the first half or so, which led me to see "how much can I suffer today" kind of workout.  The comparatively fast start tapered off, then led to a burner of a finish where I'd fixed my internal goal to about 43:10 and then started just going.  Finishing pace was 1:58/500m, so respectable enough.

Splits
Distance:    10000
Time:    43:05.7
Avg/500m:    02:09.3
Drag Factor:    126
Per Mile:    00:06:56

3.02mi, 31:46, 24 AUG 15, Springfield, Virginia

iThink:
The Offspring, "All I Want"

WX at 05:58 Calm 10.00 Fair CLR 65 63 94% NA NA 29.90 1012.8

Odometer 15A: 323.4mi

Z3 low. Average/max heart rate = 143/156

Slow and crappy, but today needed to be a recovery day, and even if I wanted to run hard today, it wasn't happening. So it was a day of wogging, and that's about all I was good for today. But hey, negative splits! Slow splits, but negative ones.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:40 10:40 10:40 10:40 1.00
1.00 21:12 10:32 10:32 10:36 2.00
1.02 31:43 10:32 10:19 10:30 3.02

11.71.mi, 1:55:36, 23 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"
A Day to Remember, "All I Want"

WX at 06:58 Calm 10.00 Fair CLR 58 56 96% NA NA 30.05 1017.9
WX at 07:58 Calm 10.00 Fair CLR 61 60 61 58 95% NA NA 30.05 1017.9

Odometer 15B:105.5mi

Z. Average/max heart rate = 151/175

I wasn't sure how this was going to turn out as my legs were pretty tired in spite of not doing much the last few days. I was okay by about mile 6 but today marked no fewer than three pit stops, which is unusual. Something does not agree with my guts. At least the weather was good enough to warrant the long run. Any day it's below 60F in the summer, I need to go.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:00 10:00 10:00 10:00 1.00
1.00 0:20:44 10:44 10:44 10:22 2.00
1.00 0:30:44 10:01 10:01 10:15 3.00
1.00 0:41:04 10:20 10:20 10:16 4.00
1.00 0:51:06 10:02 10:02 10:13 5.00
1.00 1:00:59 09:53 09:53 10:10 6.00
1.00 1:10:43 09:43 09:43 10:06 7.00
1.00 1:20:18 09:35 09:35 10:02 8.00
1.00 1:30:17 09:59 09:59 10:02 9.00
1.00 1:40:04 09:47 09:47 10:00 10.00
1.00 1:49:03 08:59 08:59 09:55 11.00
0.71 1:55:36 06:33 09:13 09:52 11.71

5.05mi, 49:43, 19 AUG 15, Springfield, Virginia

iThink:
Paul Simon, "Father and Daughter"
Vision, "Stop Me If You Think That You've Heard This One Before"

WX at 05:58 Calm 7.00 Fair CLR 68 66 94% NA NA 30.02 1016.8

Odometer 15A: 320.4mi

Z. Average/max heart rate = 147/169

Today wasn't going to be fast, or hard, but all I wanted to do was an easy run to burn lard. I don't think I've rested enough at night to warrant going hard, and in this weather, it's hard to get the motivation just to get up and go, since my morning workouts are competing with late night writing and something has to give.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:46 09:46 09:46 09:46 1.00
1.00 19:49 10:03 10:03 09:54 2.00
1.00 29:24 09:35 09:35 09:48 3.00
1.00 39:17 09:54 09:54 09:49 4.00
1.00 49:15 09:58 09:58 09:51 5.00
0.05 49:43 00:27 09:02 09:51 5.05

10,000m on Concept2 Model D, 43:37.9, 18 AUG 15, Springfield, Virginia

iThink:
Mark Knopfler, "Metroland"
A Day to Remember, "All I Want"

WX at 05:58    Calm    7.00    Fair    CLR    68    66             94%    NA    NA    30.02    1016.8

Odometer 14B: 410.0mi

Z3.  Average/max heart rate = 151/160

I was intending on waking up early and getting in a long run, but I went to sleep late, and there would be no long run.  It would be easier in the summer, but I gotta have my sleep.

Today was a combination of three factors - controlled pace to finish no slower than 44:00, while not exceeding 160bpm, and trying to maximize pace in terms of spm.  For the most part, I think I was successful, although there were some glitches here and there.  It was also a chance to play a bit with form and stroke.

Splits
Distance:    10000
Time:    43:37.9
Avg/500m:    02:10.9
Drag Factor:    123
Per Mile:    00:07:01

8.45mi, 81:19, 16 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"
Cheap Trick, "Mighty Wings"

WX at 09:58 S 2 10.00 Fair CLR 77 67 71% NA 79 30.16 1021.6

Odometer 15B: 93.8mi

Z4. Average/max heart rate = 154/175

I got distracted early and started late. It was good for certain things, bad for others. The end was pretty hot, and I was trying to run in the shade, but no matter. At least I got a longer run in today. I didn't feel up for 11.5 like I've done in the past, but I have things I need to do later and that would crush me.

The iThinks were a little improbable, especially the second one that was triggered by a flyer for a "Run into the 80s" race.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:37 09:37 09:37 09:37 1.00
1.00 19:34 09:57 09:57 09:47 2.00
1.00 29:11 09:36 09:36 09:43 3.00
1.00 38:50 09:40 09:40 09:43 4.00
1.00 48:29 09:39 09:39 09:42 5.00
1.00 58:23 09:54 09:54 09:44 6.00
1.00 67:35 09:12 09:12 09:39 7.00
1.00 77:13 09:38 09:38 09:39 8.00
0.45 81:19 04:07 09:08 09:37 8.45

6.69mi, 61:49, 14 AUG 15, Springfield, Virginia

iThink:
Avicii, "Levels"

WX at 05:58 Calm 10.00 Fair CLR 56 55 95% NA NA 30.18 1022.3

Odometer 15B: 85.3mi

Z4. Average/max heart rate = 152/166

While this might not have been a harder run based on HRM reading, it certainly felt that way as my legs are tired. Today's weather was so uncharacteristic of summer that I felt compelled to hit the road, so I did, trying to hit the sweet spot of 6.66mi, and just went over by a bit. I'll tailor it to get the perfect distance. Hitting 6.69mi was mild consolation.

It's depressing that I settled for the slow-ass splits I run these days.

Also, the iThink has appropriate significance for being a federal employee in the National Capital Region.  That is all.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 18:56 09:39 09:39 09:28 2.00
1.00 28:28 09:32 09:32 09:29 3.00
1.00 37:51 09:23 09:23 09:28 4.00
1.00 46:38 08:48 08:48 09:20 5.00
1.00 55:41 09:03 09:03 09:17 6.00
0.69 61:49 06:07 08:52 09:14 6.69

4.05mi, 37:37, 12 AUG 15, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 05:58 NW 2 10.00 Mostly Cloudy BKN090 BKN110 68 58 71% NA NA 30.05 1017.9

Odometer 15A: 315.3mi

Z3. Average/max heart rate = 150/171

Today was too good a day to pass up, even though I've been going to sleep late and thus am burning the sleep candle at both ends. That will come to roost, but so long as I get a reset day this weekend, I should be okay.

Not a good start, but I certainly felt better by the end. So there.

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
1.00 28:19 09:19 09:19 09:26 3.00
1.00 37:13 08:54 08:54 09:18 4.00
0.05 37:38 00:25 08:12 09:17 4.05

8,000m on Concept2 Model D, 35:13.7, 12 AUG 15, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 06:58    NW 6    10.00    Fair    CLR    66    62             88%    NA    NA    29.91    1013.1           

Odometer 14: 410.0mi

Z3 high.  Average/max heart rate = 152/162

Not hard, but not easy.  Just getting one in.

Splits
Distance:    8000
Time:    35:13.7
Avg/500m:    02:12.1
Drag Factor:    124
Per Mile:    00:07:05

6,000m on Concept2 Model D, 25:10.3, 11 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Kerosene"

WX at 05:58    W 7    8.00    Light Rain    OVC008    73    71             92%    NA    NA    29.82    1010.1           

Odometer 14B: 410.0mi

Z4-Z5 finish.  Average/max heart rate = 157/173

As usual, I started too late, so I had to abbreviate the workout, and turned this into a 6km time trial - and a personal best at this distance (although there isn't much to compare this to).  I don't usual erg this distance, and I felt surprisingly good, so it was productive in terms of raw energy kicked out.

Probably won't burn the lard I wanted to burn, but at least it's something different and certainly better than a Do Nothing But Eat day, which this was in danger of becoming.  I missed out yesterday, which would've been a good day, and the rain this morning might've made this morning promising for a run, but no matter.  Better something than nothing, and this ends up being a strength workout for as hard as I went.

Splits
Distance:    6000
Time:    25:10.3
Avg/500m:    02:05.9
Drag Factor:    124
Per Mile:    00:06:45

6.68mi, 67:57, 9 AUG 15, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 09:58 S 3 10.00 Fair CLR 76 63 63% NA 78 30.02 1016.9

Odometer 15A: 311.2mi

Z3. Average/max heart rate = 149/168

Today was not a great run, mostly because of some throbbing pain in my left ankle. I gritted it out, but I might be rowing this week to give it a break. At least the weather wasn't too bad.

On the bright side, now I have something that approximates my favorite distance. Oh, yeah.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:01 10:01 10:01 10:01 1.00
1.00 20:42 10:41 10:41 10:21 2.00
1.00 31:52 11:10 11:10 10:37 3.00
1.00 41:48 09:56 09:56 10:27 4.00
1.00 51:35 09:47 09:47 10:19 5.00
1.00 61:30 09:55 09:55 10:15 6.00
0.68 67:57 06:27 09:29 10:10 6.68

4.77mi, 47:04, 7 AUG 15, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 05:58 Vrbl 2 10.00 A Few Clouds FEW038 67 65 92% NA NA 29.85 1011.1

Odometer 15B: 78.7mi

Z3 high. Average/max heart rate = 147/171

This wasn't exactly a recovery run, but it wasn't going to be a killer either after yesterday. I also have to balance the amount of sleep I get versus how hard I want to go, and I chump sleep more than I should.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:45 09:45 09:45 09:45 1.00
1.00 19:55 10:10 10:10 09:58 2.00
1.00 29:50 09:55 09:55 09:57 3.00
1.00 39:37 09:46 09:46 09:54 4.00
0.77 47:04 07:27 09:41 09:52 4.77

6.0mi, 54:43, 6 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"

WX at 06:58 Calm 10.00 Fair CLR 65 63 91% NA NA 29.97 1015.1

Odometer 15A: 304.6mi

Z4. Average/max heart rate = 158/179

Today was a remarkably pleasant run that turned out to be markedly faster than ones I've done lately, which I attribute to the weather. It felt dry (even if the RH was 91) and the temperature was nice, although not as cool as I like, of course.

Tomorrow should be slow and long. I attribute some of today's speed to yesterday being a day off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:14 09:14 09:14 09:14 1.00
1.00 18:39 09:25 09:25 09:20 2.00
1.00 27:59 09:20 09:20 09:20 3.00
1.00 37:00 09:01 09:01 09:15 4.00
1.00 45:51 08:51 08:51 09:10 5.00
1.00 54:43 08:52 08:52 09:07 6.00

5.04mi, 45:50, 4 AUG 15, Springfield, Virginia

iThink:
that dog., "Never Say Never"

WX at 06:58 Calm 10.00 Mostly Cloudy SCT065 BKN170 71 65 80% NA NA 29.93 1013.8

Odometer 15B: 73.9mi

Z4. Average/max heart rate = 158/175

I was in a rush, but the weather was pretty good, so I decided to move out with some haste, and it paid off. I also got a long break at one point, so my second mile is a bit faster than it normally would be for that course.

Tomorrow needs to be a recovery day of sorts, although I might spend it on LSD.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:56 08:56 08:56 08:56 1.00
1.00 18:05 09:09 09:09 09:02 2.00
1.00 26:59 08:54 08:54 09:00 3.00
1.00 36:09 09:10 09:10 09:02 4.00
1.04 45:50 09:41 09:19 09:06 5.04

6.25mi, 60:37, 1 AUG 15, Springfield, Virginia

iThink:
Courage My Love, "Bridges"

WX at 08:58 Calm 10.00 Fair CLR 77 69 77% NA 79 29.89 1012.4

Odometer 15A: 298.6mi

Z4. Average/max heart rate = 157/179

Nothing distinguished, but a moderately hard run (up until the uphills at the end) that was a good idea. At this point in my life, I don't really have any junk miles. Any mileage I run is probably useful - up to a point; my body will self-correct and I will likely sleep in rather than massively overtrain, although the dead legs syndrome that occasionally recurs is an indicator that I rarely catch before its onset. The fastest part of this run is flat straightaway and light downhill, where I'm most efficient.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:35 09:35 09:35 09:35 1.00
1.00 19:26 09:51 09:51 09:43 2.00
1.00 29:13 09:47 09:47 09:44 3.00
1.00 39:05 09:52 09:52 09:46 4.00
1.00 48:31 09:25 09:25 09:42 5.00
1.00 58:24 09:54 09:54 09:44 6.00
0.25 60:37 02:12 08:50 09:42 6.25

10,000m on Concept2 Model D, 43:32.6, 31 JUL 15, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"
Courage My Love, "Kerosene"

WX at 07:58    NW 7    10.00    Fair    CLR    73    62     73    66    69%    NA    NA    29.95    1014.5   

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 154/169

I was playing around a bit with tempo and was cranking at a slightly faster than usual.  The finish was not nearly as frenzied as one might think for this time.

Today would've been a good day to run, but the time didn't avail itself, so I erged instead, which takes me less time for prep.  I probably should run more, but I don't feel like going outside, and at least I'm doing something.

Splits
Distance:    10000
Time:    43:32.6
Avg/500m:    02:10.6
Drag Factor:    124
Per Mile:    00:07:00

6.29mi, 62:31, 30 JUL 15, Springfield, Virginia

iThink:
The Laziest Men from Mars, "Invasion of the Gabber Robots"

WX at 08:58 S 5 10.00 Fair CLR 79 73 81% NA 82 29.92 1013.4

Odometer 15A: 292.3mi

Z4. Average/max heart rate = 156/177

Today was unpleasantly warm, if for no reason than I was running in temperatures some 10-15 more than I'm used to, and I was running under direct sunlight, which I don't like to do in the summer. Humidity wasn't unbearable, but it wasn't great either.

Neither was this run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:58 09:58 09:58 09:58 1.00
1.00 19:48 09:50 09:50 09:54 2.00
1.00 29:40 09:52 09:52 09:53 3.00
1.00 39:23 09:44 09:44 09:51 4.00
1.00 49:08 09:44 09:44 09:50 5.00
1.00 59:38 10:31 10:31 09:56 6.00
0.29 62:31 02:53 09:55 09:56 6.29

10,000m on Concept2 Model D, 43:30.1, 29 JUL 15, Springfield, Virginia

iThink:
A Day To Remember, "All I Want"

WX at 11:58    Vrbl 3    10.00    Fair    CLR    85    74             72%    NA    93    30.01    1016.5       

Odometer 14B: 410.0mi

Z3 first half, Z4 second half.  Average/max heart rate = 153/173

The iThink is because of my playing Crazy Taxi: City Rush while I've been away from work.  First workout since last week.  Ugh.

Splits
Distance:    10000
Time:    43:30.1
Avg/500m:    02:10.5
Drag Factor:    127
Per Mile:    00:07:00

6.3mi, 59:10, 22 JUL 15, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at 07:58 NW 7 10.00 Fair CLR 72 59 76 65 64% NA NA 29.87 1011.8

Odometer 15A: 286.0mi

Z4. Average/max heart rate = 156/173

Rough initial start, but I felt better. Last two miles were better, but I suspect I was still a little beat from yesterday's hard erg. I did need to get a run in while the weather was good. I was also the beneficiary of two long stop lights that required me to stop and get a rest in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:20 09:20 09:20 09:20 1.00
1.00 19:21 10:01 10:01 09:41 2.00
1.00 29:03 09:42 09:42 09:41 3.00
1.00 38:24 09:21 09:21 09:36 4.00
1.00 47:18 08:54 08:54 09:28 5.00
1.00 56:31 09:13 09:13 09:25 6.00
0.30 59:10 02:39 08:51 09:24 6.30

10,000m on Concept2 Model D, 42:50.0, 21 JUL 15, Springfield, Virginia

iThink:
Courage my Love, "Bridges"

WX at     10:58    Calm    10.00    A Few Clouds    FEW130    85    73             68%    NA    92    29.68    1005.3       

Odometer 14B:410.0mi

Z3 start, Z5 finish.  Average/max heart rate = 158/179

Wasn't sure was I was going to do today as I got up too late to run, but I wanted to get something in, so a 10km erg it is.  No worries.


What I didn't expect was to crank the best time I've done at this distance for the first time in about six years.  So, I'm pretty happy about that.

Splits
Distance:    10000
Time:    42:50.0
Avg/500m:    02:08.5
Drag Factor:    124
Per Mile:    00:06:54

8,000m on Concept2 Model D, 36:25.5, 20 JUL 15, Springfield, Virginia

iThink:
Cheap Trick, "Mighty Wings"

WX at 11:58    NW 7    10.00    A Few Clouds    FEW170    88    71             56%    NA    93    29.79    1009.0           

Odometer 14: 410.0mi

Z3.  Average/max heart rate = no reading.

Easy erg from yesterday since my quads were pretty beat after yesterday's long run.  My acid test was not having to breathe through my mouth today, and while it started slow, it suddenly picked up.  So much the better.

Splits
Distance:    8000
Time:    36:25.5
Avg/500m:    02:16.6
Drag Factor:    125
Per Mile:    00:07:20

11.39mi, 2:07:49, 19 JUL 15, Springfield, Virginia

iThink:
The Reputation, "Face It"
Z. Randall Stroope, "Homeland"
The Smiths, "There Is A Light That Never Goes Out"
The Cure, "Taking Off"

WX at 07:58 Calm 10.00 Fair CLR 76 75 76 71 96% NA 75 29.91 1013.1
 WX at 09:58 W 2 10.00 Fair CLR 86 76 72% NA 96 29.90 1012.8


Odometer 15A: 279.7mi

Z4. Average/max heart rate = 154/171

Today was going to be a long run, but I deliberately went slow because I knew it was going to be motherfucking hot as balls. And it was, because there was almost no prevailing wind and the relative humidity was exceptionally high. But I gritted it out, even if I had to walk certain portions because I knew I'd be redlining otherwise. Because it was motherfucking hot as balls.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:32 10:32 10:32 10:32 1.00
1.00 0:21:49 11:17 11:17 10:54 2.00
1.00 0:32:45 10:56 10:56 10:55 3.00
1.00 0:43:23 10:38 10:38 10:51 4.00
1.00 0:54:26 11:03 11:03 10:53 5.00
1.00 1:05:26 11:00 11:00 10:54 6.00
1.00 1:16:33 11:07 11:07 10:56 7.00
1.00 1:27:45 11:13 11:13 10:58 8.00
1.00 1:39:46 12:00 12:00 11:05 9.00
1.00 1:50:59 11:14 11:14 11:06 10.00
1.00 2:03:32 12:33 12:33 11:14 11.00
0.39 2:07:49 04:17 10:58 11:13 11.39

4.05mi, 38:55, 17 JUL 15, Springfield, Virginia

iThink:
Labtracks, "Skyline" (Original Mix)

WX at 05:58 SE 1 10.00 Mostly Cloudy BKN010 64 62 95% NA NA 30.08 1018.9

Odometer 15A: 265.3mi

Z3-Z4. Average/max heart rate = 154/172

Dead legs. Period. I felt better after warming up, but four miles really isn't far enough to run while warmed up when it takes me three just to get in the groove. Still better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 19:27 10:10 10:10 09:44 2.00
1.00 29:14 09:46 09:46 09:45 3.00
1.05 39:06 09:52 09:24 09:39 4.05

6.29mi, 58:20, 16 JUL 15, Springfield, Virginia

iThink:
2 Unlimited, "Are You Ready For This?"

WX at 05:58 NW 8 10.00 Partly Cloudy SCT037 SCT048 64 52 66% NA NA 30.01 1016.5

Odometer 15A: 261.2mi

Z4. Average/max heart rate = 157/179

Today felt great. The weather was the most obvious proximate cause. There'll probably be no better day to get in a run than this morning all summer long, so I took it. I'm glad I did, and today's weather resulted in a far faster run than I usually do, especially on the return leg after I was fully warmed up.

I have no rational explanation for today's iThink.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:23 09:23 09:23 09:23 1.00
1.00 19:52 10:29 10:29 09:56 2.00
1.00 29:02 09:10 09:10 09:41 3.00
1.00 38:01 08:59 08:59 09:30 4.00
1.00 47:22 09:21 09:21 09:28 5.00
1.00 55:58 08:36 08:36 09:20 6.00
0.29 58:21 02:23 08:13 09:17 6.29

8,000m on Concept2 Model D, 35:52.8, 13 JUL 15, Springfield, Virginia

iThink:
Mannheim Steamroller, "Chocolate Fudge"

WX at 06:58    N 1    9.00    Partly Cloudy    FEW060 SCT095 SCT110    69    68             96%    NA    NA    29.92    1013.5           

Odometer 14B: 410.0mi

Z3.  Average/max heart rate = 144/152

Nothing particularly hard, but I sweat a lot when I erg because it's in a dead area for airflow.

I woke up too late to run this morning.  A shame, since the conditions are probably better than most days this month.

I don't know where today's iThink came from.

Splits
Distance:    8000
Time:    35:52.8
Avg/500m:    02:14.6
Drag Factor:    122
Per Mile:    00:07:13

6.28mi, 62:59, 12 JUL 15, Springfield, Virginia

iThink:
Shirley Walker, "Duty Calls"
Ludwig van Beethoven, Symphony No. 3 "Eroica," Scherzo-Vivace
Journey, "Only the Young"

WX at 10:58 Vrbl 2 10.00 A Few Clouds FEW046 82 63 52% NA 83 30.06 1018.2

Odometer 15A: 254.9mi

Z4 high. Average/max heart rate = 160/180

I was slow and it was hot. The heat made me even slower, but that's what I get for starting so late. But...my upper back is sore from rowing 15km yesterday, so I needed to give it a rest.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 09:33 09:33 1.00
1.00 19:29 09:56 09:56 09:44 2.00
1.00 29:32 10:03 10:03 09:51 3.00
1.00 39:41 10:09 10:09 09:55 4.00
1.00 49:36 09:55 09:55 09:55 5.00
1.00 60:11 10:34 10:34 10:02 6.00
0.28 62:59 02:49 10:02 10:02 6.28

7,500 + 7,500m on Concept2 Model D, 33:13.6 + 34:10.2, 11 JUL 15, Springfield, Virginia

iThink: None.

WX at 11:58    S 3    10.00    Mostly Cloudy    SCT017 BKN065 BKN180    76    69             80%    NA    77    30.10    1019.6   

Odometer 14B: 410.0mi

Z4.  Average/max heart rate = 156/169 leg 1, 165/176 leg 2

I'd set this for 15,000 originally, but realized I was going to bonk before hitting the end and stopped at the waypoint, then had some fruit and soda, then got back on.  I was much more tired, and it bore out in the times and splits and also for relative effort.

It's possible I went out too fast, since I was burned at the end, but at least I got in a long erg.  I was thinking about running, but when it stopped raining, I didn't feel so enthusiastic about running.

Leg 1:
Distance:    7500
Time:    33:13.6
Avg/500m:    02:12.9
Drag Factor:    124
Per Mile:    00:07:08

Leg 2:
Distance:    7500
Time:    34:10.2
Avg/500m:    02:16.7
Drag Factor:    124
Per Mile:    00:07:20

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