5.0mi, 48:01, 23 May 16

iThink:
Velvet Crush, "Drive Me Down"

WX at 5 PM (21) May 23 82 (28) 41 (5) 29.62 (1003) WNW 2

Odometer 15B: 361.8mi

Z4. Average/max heart rate = 157/171

Still warm, still slow, but still running. Looking to burn lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:30 09:30 09:30 09:30 1.00
1.00 19:13 09:43 09:43 09:37 2.00
1.00 28:52 09:39 09:39 09:37 3.00
1.00 38:29 09:36 09:36 09:37 4.00
1.00 48:01 09:32 09:32 09:36 5.00

5.07mi on dreadmill, 45:00, 22 MAY 16

iThink:
Courage My Love, "Bridges"

WX at 3 AM (7) May 22 95 (35) 42 (6) 29.77 (1008) NW 8

Odometer 15B: 356.8mi

Z4. Average/max heart rate = 160/178

I slept in today, so dreadmill it is. Didn't want to go outside if the temperature was 95F because even though it's less than usual, it's still under the sun and thus is going to suck.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
5.07 45:00 45:00 08:53 08:53 5.07

4.41mi, 42:12, 18 MAY 16

iThink:
Some song the kids like to sing that's in Japanese. That is all.

WX at 3 PM (19) May 18 84 (29) 39 (4) 29.68 (1005) NW 9 RH 20

Odometer 15B: 351.4mi

Z4. Average/max heart rate = 162/175

First run in a while. I suck, but I gotta deal with the heat. Speed is not the issue. Lard burnage is, and I'm working on the front end by significantly changing my diet to much more vegetables than before.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:30 09:30 09:30 09:30 1.00
1.00 18:50 09:20 09:20 09:25 2.00
1.00 28:35 09:45 09:45 09:32 3.00
1.00 38:11 09:36 09:36 09:33 4.00
0.41 42:12 04:01 09:48 09:34 4.41

4.18mi, 38:42, 11 MAY 16, Springfield, Virginia

iThink:
Courage My Love, "Cold Blooded"

WX at 05:58 Vrbl 1 10.00 Overcast BKN006 OVC015 54 52 94% NA NA 30.17 1022.0

Odometer 15B: 347.0mi

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

Not slow but not fast, and the weather was as good as it gets. Almost no wind and cool and overcast. There is no such thing as junk mileage anymore for me.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:38 09:13 09:13 09:19 2.00
1.00 28:07 09:30 09:30 09:22 3.00
1.00 37:22 09:14 09:14 09:20 4.00
0.18 38:42 01:21 07:29 09:16 4.18

3.07mi, 29:50, 9 MAY 16, Springfield, Virginia

iThink:
Silverstein, "Defend You"

WX at 06:58 Calm 10.00 Mostly Cloudy BKN080 46 44 92% NA NA 30.07 1018.6

Odometer 15B: 342.8mi

Z3. Average/max heart rate = 149/167

First run in forever and I was beat. I've been trading exercise for sleep the last month because of work stressors and I am really tired.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 09:59 09:59 1.00
1.00 19:37 09:38 09:38 09:48 2.00
1.00 29:12 09:35 09:35 09:44 3.00
0.07 29:50 00:38 09:07 09:43 3.07

10,000m on Concept2 Model D, 44:08.9, 6 MAY 16, Springfield, Virginia

iThink:
Dillon Fence, "One Bad Habit"

WX at 05:58    NW 6    10.00    Light Drizzle    BKN032    53    49             88%    NA    NA    29.65    1004.4   

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 156/172

I had to get something in today.  Ugh.  The fact that I've been spacing workouts three days apart is pretty sad.  I've also been busier than shit and right now I'm trading sleep for exercise because I don't weigh in for another five months and I have to have the sleep to think clearly.

Splits
Distance:    10000
Time:    44:08.9
Avg/500m:    02:12.4
Drag Factor:    119
Per Mile:    00:07:06

2,000+5,000m on Concept2 Model D, ?+21:53.8, 3 MAY 16, Springfield, Virginia

iThink:
The Cure, "A Forest" (live in Paris, 1984)

WX at     05:52    Calm    4.00    Fog/Mist    BKN009 OVC013    63    62            97%    NA    NA    29.79    1008.7       

Odometer 14B: 410.1mi

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

I felt pretty tired but I have to do something, even if I only slept 4 hours last night.

Splits
Distance:    5000
Time:    21:53.8
Avg/500m:    02:11.4
Drag Factor:    119
Per Mile:    00:07:03

8.34mi, 83:18, 30 APR 16, Springfield, Virginia

iThink:
Courage My Love,"For Now"
The Cure, "A Forest" (off Concert)
Joy Division, "Love Will Tear Us Apart"

WX at 12:58 Vrbl 5 10.00 Overcast OVC021 56 47 74% NA NA 30.21 1023.3

Odometer 15B: 339.7mi

Z4 low. Average/max heart rate = 154/171

Slow, and a bit slower as I was scouting a new route that I hadn't run before. Glad I did it although great for flora, bad for fauna. Second (and most dominant) iThink was very apropos as it was overcast.

I'm deliberately trying to kill 15B as fast as I can as the shoes are old and I need to replace them but I also want to get my mileage out of them.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:19 10:19 10:19 10:19 1.00
1.00 19:56 09:38 09:38 09:58 2.00
1.00 29:44 09:48 09:48 09:55 3.00
1.00 39:48 10:04 10:04 09:57 4.00
1.00 49:53 10:05 10:05 09:59 5.00
1.00 60:00 10:07 10:07 10:00 6.00
1.00 70:05 10:06 10:06 10:01 7.00
1.00 79:54 09:48 09:48 09:59 8.00
0.34 83:18 03:24 10:01 09:59 8.34

5,000m on Concept2 Model D, 21:59.9, 29 APR 16, Springfield, Virginia

iThink: None.

WX at 05:58    Vrbl 1    9.00    Light Drizzle    OVC005    48    46             94%    NA    NA    30.03    1017.3   

Odometer 14B: 410.1mi

Z3 start, Z4 finish.  Average/max heart rate = 145/164

Short, as I started late, but I'm pretty tired after helping run a conference this week.  At least the pace was respectable in the end - holding about 2:07-2:08/500m at the end.

Splits
Distance:    5000
Time:    21:59.9
Avg/500m:    02:12.0
Drag Factor:    121
Per Mile:    00:07:05

6450m on Concept2 Model D, 28:52.5, 25 APR 16, Springfield, Virginia

iThink:
Touché Amore, "Home Away From Here"

WX at 05:58    Calm    10.00    Fair    CLR    44    42             93%    NA    NA    30.02    1016.9   

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 145/155

Abbreviated erg as I have to take the Younger to school.  Better than nothing!  Ugly start due to yesterday's long run.

Splits
Distance:    6450
Time:    28:52.5
Avg/500m:    02:14.3
Drag Factor:    121
Per Mile:    00:07:12

8.41mi, 82:48, 24 APR 16, Springfield, Virginia

iThink:
The Bats, "Dancing As The Boat Goes Down"

WX at 11:58 Vrbl 7 10.00 Fair CLR 61 20 20% NA NA 30.14 1020.9

Odometer 15B: 331.3mi

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

I deliberately went out at what I felt to be zone 3 and held generally constant at that speed for the whole run. Not slow, but not fast either, but I'm glad I did it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:51 09:51 09:51 09:51 1.00
1.00 20:02 10:11 10:11 10:01 2.00
1.00 29:53 09:51 09:51 09:58 3.00
1.00 39:43 09:50 09:50 09:56 4.00
1.00 49:51 10:08 10:08 09:58 5.00
1.00 60:07 10:16 10:16 10:01 6.00
1.00 69:48 09:41 09:41 09:58 7.00
1.00 79:01 09:13 09:13 09:53 8.00
0.41 82:48 03:47 09:14 09:51 8.41

8,000m on Concept2 Model D, 34:47.1, 23 APR 16, Springfield, Virginia

iThink:
"Jerusalem."  Yes, the hymn.  I was watching Chariots of Fire recently on TV and it stuck.  Oops.

WX at 11:58    N 3    6.00    Light Rain Fog/Mist    FEW015 SCT026 OVC030    61    58             91%    NA    NA    29.90    1012.8    0.07   

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 158/174

First erg in a while, but the battery on the C2 was running low, so I needed to get one in.  Also, something different than running, and I could feel it in the shoulders as I cranked for the first time in weeks.

Splits
Distance:    8000
Time:    34:47.1
Avg/500m:    02:10.4
Drag Factor:    120
Per Mile:    00:07:00

6.12mi, 58:31, 22 APR 16, Springfield, Virginia

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

WX at 07:58 Vrbl 7 10.00 Partly Cloudy SCT130 65 58 68 64 79% NA NA 29.95 1014.5

Odometer 15B: 322.9mi

Z3-Z4. Average/max heart rate = 155/175

This was a very unremarkable, slow run. I needed to do it, but didn't feel very motivated to do so. I still need to do it. The road to recovery is long and slow in my case.

My lack of PT lately is troubling but I am too tired.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:36 09:36 09:36 09:36 1.00
1.00 18:56 09:20 09:20 09:28 2.00
1.00 28:43 09:47 09:47 09:34 3.00
1.00 38:02 09:19 09:19 09:30 4.00
1.00 47:30 09:28 09:28 09:30 5.00
1.00 57:27 09:57 09:57 09:34 6.00
0.12 58:31 01:04 08:52 09:34 6.12

3.0mi+1.5mi, 28:44, 20 APR 16, Springfield, Virginia

iThink:
Cruiserweight, "To Be Quite Honest"
Tommy Keene, "Sleeping on a Rollercoaster"

WX at 05:58 W 2 10.00 Fair CLR 44 29 57% NA NA 30.25 1024.7

Odometer 15B: 316.7mi

Z3. Average/max heart rate = 150/164

First run in over a week. For real. Then a short run with the Younger, her best yet.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:38 09:38 09:38 09:38 1.00
1.00 19:13 09:35 09:35 09:36 2.00
1.00 28:31 09:18 09:18 09:30 3.00
0.02 28:44 00:13 10:50 09:31 3.02

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.52 18:07 18:07 11:55 11:55 1.52

Record APFT, 286 points, 11 APR 16, Fort McNair, DC

iThink:
John Waite, "Change" (I was channeling my inner Louden Swain from the film Vision Quest.)

WX at 09:52    S 14    10.00    Overcast    OVC095    51    36             56%    NA    NA    30.20    1022.5       

Odometer 15C: 99.8mi

Z5. Average/max heart rate = no reading

As before, I decided to just get this out of the way. 76 pushups, 76 situps. I keep forgetting that my pushup max is actually 66 now.  Pushups were done in just over a minute. The situps closer to about 1:40. No GPS, so no good sense of pacing, but I hurt, and that was indicator enough. 

I totally didn't lose weight and I was tired as hell the last few months going in.  189 rather than 191 for weight.  Yay.

286 is good enough.

Pig out time.

SGMT    AGGRG    SEGMT    PERMI    AVGPC    DIST
1.00    07:45    07:45    07:45    07:45    1.00
1.00    15:38    07:53    07:53    07:49    2.00

4.1mi, 42:59, 5 APR 16, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Tommy Keene, "Battle Lines"

WX at 05:59 N 14 G 26 10.00 Mostly Cloudy SCT037 SCT050 BKN065 33 18 54% 23 NA 30.22 1023.7

Odometer 15C: 96.0mi

Z3. Average/max heart rate = 136/152

Today was dangerously close to "quit after a mile" because I was tired. I didn't, and was glad I didn't, but I am beat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:43 10:43 10:43 10:43 1.00
1.00 21:05 10:21 10:21 10:32 2.00
1.00 31:37 10:33 10:33 10:32 3.00
1.00 42:04 10:27 10:27 10:31 4.00
0.10 42:59 00:55 09:14 10:29 4.10

4.9mi, 46:57, 4 APR 16, Springfield, Virginia

iThink:
Escape the Fate, "One for the Money"
Tommy Keene, "Running For Your Life"

WX at 05:58 Vrbl 3 10.00 Fair CLR 52 30 42% NA NA 29.87 1011.8

Odometer 15B: 313.2mi

Z3. Average/max heart rate = 148/166

Not fast, not slow, and not very auspicious going into a PT test month. I just can't grind out much more speed than what I have.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:48 09:48 09:48 09:48 1.00
1.00 20:04 10:16 10:16 10:02 2.00
1.00 29:00 08:56 08:56 09:40 3.00
1.00 38:33 09:34 09:34 09:38 4.00
0.90 46:57 08:24 09:20 09:35 4.90

4.25mi, 40:34, 1 APR 16, Springfield, Virginia

iThink:
Escape the Fate, "One for the Money"

WX at 05:58 Vrbl 6 10.00 Overcast OVC023 68 62 82% NA NA 29.69 1005.7

Odometer 15C: 91.9mi

Z3. Average/max heart rate = 149/165

I am fucking exhausted. I slept 8 hours last night, and all I can eke out is what I did today. Fuck.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 09:18 09:18 1.00
1.00 18:48 09:30 09:30 09:24 2.00
1.00 28:53 10:05 10:05 09:38 3.00
1.00 38:26 09:33 09:33 09:36 4.00
0.25 40:34 02:08 08:34 09:33 4.25

4.24mi, 38:37, 31 MAR 16, Springfield, Virginia

iThink:
Courage My Love, "We're Not In Kansas Anymore"

WX at 04:59 Vrbl 7 10.00 Fair CLR 55 46 70% NA NA 30.03 1017.2

Odometer 15B: 308.3mi

Z4. Average/max heart rate = 156/170

I got up early because the Younger said she wanted to run...then welched. I was frankly a little pissed because if someone is going to ask me to get up early and run, then I'm going early to get my own work in - and in this case, cut it short because of the other person. That's why I was pissed. Only consolation was that today was harder than most days, but not very fast.

I'm commuting in and out due to traffic for the nuclear summit in DC today, so I'll get a little collateral effort in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:09 09:09 09:09 09:09 1.00
1.00 18:03 08:54 08:54 09:02 2.00
1.00 27:38 09:35 09:35 09:13 3.00
1.00 36:41 09:03 09:03 09:10 4.00
0.24 38:37 01:55 08:01 09:06 4.24

10,000m on Concept2 Model D, 44:15.4, 29 MAR 16, Springfield, Virginia

iThink:
Cruiserweight, "This Ain't No Beach Party"

WX at 04:58    NW 10    10.00    Mostly Cloudy    BKN050    48    31             51%    44    NA    30.02    1016.9          

Odometer 15B: 304.0mi

Z3.  Average/max heart rate = 150/164

March went by pretty quickly.  Today was deliberately not hard, but not easy.  It's been a little while since I've erged, and while I'm trying to minimize rowing as it makes me run slower, I'm not running with the Younger only without getting a preparatory erg first.

Splits
Distance:    10000
Time:    44:15.4
Avg/500m:    02:12.8
Drag Factor:    120
Per Mile:    00:07:07

17:07.7 for 1.29mi wogging.

8.38mi, 79:27, 25 MAR 16, Springfield, Virginia

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

WX at 11:58 Calm 10.00 Fair CLR 51 30 44% NA NA 30.31 1026.7

Odometer 15C: 87.6mi

Z4. Average/max heart rate = 159/172

Things were good until midway, then I kind of crashed. The return leg turned into a grit festival, but at least I got in a long run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:49 08:49 08:49 08:49 1.00
1.00 17:58 09:10 09:10 08:59 2.00
1.00 27:12 09:14 09:14 09:04 3.00
1.00 36:22 09:10 09:10 09:05 4.00
1.00 46:09 09:48 09:48 09:14 5.00
1.00 55:35 09:26 09:26 09:16 6.00
1.00 65:57 10:21 10:21 09:25 7.00
1.00 75:50 09:53 09:53 09:29 8.00
0.38 79:27 03:37 09:32 09:29 8.38

5.62mi, 54:07, 25 MAR 16, Springfield, Virginia

iThink:
MxPx, "I Will Follow"
Cruiserweight, "This Ain't No Beach Party"

WX at 06:58 Vrbl 6 10.00 Mostly Cloudy FEW029 BKN037 66 57 73% NA NA 29.71 1006.3

Odometer 15C: 79.4mi

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

Holy fuck did I feel dead today, even after two rest days. That's an indicator in itself.

First day running with orthotics in 15C, and my right ankle can feel it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:48 09:48 09:48 09:48 1.00
1.00 19:29 09:41 09:41 09:45 2.00
1.00 29:15 09:46 09:46 09:45 3.00
1.00 38:25 09:09 09:09 09:36 4.00
1.00 48:05 09:40 09:40 09:37 5.00
0.62 54:07 06:02 09:44 09:38 5.62

5.51mi, 51:18, 22 MAR 16, Springfield, Virginia

iThink:
Courage My Love, "The Bridge"

WX at 08:58 Calm 10.00 Fair CLR 36 28 72% NA NA 30.25 1024.7

Odometer 15C: 73.8mi

Z4. Average/max heart rate = 150/170

First run in a little while, but I felt better, maybe because I've gotten more sleep. I needed it, but I needed this run too.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:24 09:24 09:24 09:24 1.00
1.00 18:36 09:12 09:12 09:18 2.00
1.00 28:07 09:31 09:31 09:22 3.00
1.00 37:05 08:57 08:57 09:16 4.00
1.00 46:28 09:24 09:24 09:18 5.00
0.51 51:18 04:49 09:27 09:19 5.51

10,000m on Concept2 Model D, 43:33.9, 21 MAR 16, Springfield, Virginia

iThink:
Rob Zombie, "Feel So Numb"

WX at 04:59    Vrbl 2    10.00    Overcast    OVC080    36    32             85%    NA    NA    29.90    1012.9   

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 149/165

I had a hard reset day on Saturday.  I was dead.  It is rare that I take three full rest days, but I was exhausted.  I'm still not getting enough sleep, but that's trying to work off some of the stuff that's accumulated in the last year at work.

Time for some easy wogging with the Younger. 1.62mi in 23:15.

Splits
Distance:    10000
Time:    43:33.9
Avg/500m:    02:10.7
Drag Factor:    120
Per Mile:    00:07:01

10,000m on Concept2 Model D, 43:43.1, 17 MAR 16, Springfield, Virginia

iThink:
Courage My Love, "The Bridge"

WX at 04:58 Calm 10.00 Fair CLR 43 42 94% NA NA 29.90 1012.8

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 153/169

First time erging 10,000 in a while.  I cranked out a middling starting pace but nothing impressive.  However, I was planning on running with the Younger, so I needed to get something else in - thus, 10,000 at zone 4 - especially a high zone 4 finish at the end.

I knew it was going to suck when I could feel the lactate buildup and it was short of wanting to woof.  Fortunately, I didn't go that hard and didn't go over the edge on that one.

The Younger chumped the run this morning.  Guess I'm glad I went 10,000.

Splits
Distance: 10000
Time: 43:43.1
Avg/500m: 02:11.2
Drag Factor: 121
Per Mile: 00:07:02

5.54mi, 52:36, 16 MAR 16, Springfield, Virginia

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

WX at 05:58 Calm 10.00 Fair CLR 44 42 95% NA NA 29.83 1010.5

Odometer 15C: 68.3mi

Z3 high. Average/max heart rate = 148/167

Today run was necessary, but tempered by the reality that I need to roll early because the entire DC metro rail system is off line. It was also tempered by prematurely trying new orthotics and running on two hot spots right in the arch. Suck.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:40 09:40 09:40 09:40 1.00
1.00 18:55 09:16 09:16 09:28 2.00
1.00 28:35 09:39 09:39 09:32 3.00
1.00 37:48 09:13 09:13 09:27 4.00
1.00 47:30 09:42 09:42 09:30 5.00
0.54 52:36 05:06 09:26 09:30 5.54

5,000m on Concept2 Model D, 22:50.2, 14 MAR 16, Springfield, Virginia

iThink:
Michael Manring, "Thunder Tactics"

WX at     05:58    N 5    8.00    Overcast    OVC005    49    47             94%    47    NA    29.93    1013.9       

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 131/141

Easy erg since I woke up late and I am still tired from the daylight savings time shift.  I was trying not to go over 140bpm on the heart rate monitor, but didn't quite get there.

Not sure where I got a Michael Manring tune that, while written in the 1980s, was really imprinted in the summer of 1991 when I listened the hell out of Unusual Weather when I was at summer school in Korea.


Splits
Distance:    5000
Time:    22:50.2
Avg/500m:    02:17.0
Drag Factor:    121
Per Mile:    00:07:21

11.5mi, 1:47:34, 12 MAR 16, Annandale/Mantua, Virginia

iThink:
Underworld, "Scribble" (Netsky remix)

WX at 07:58 Calm 10.00 Overcast OVC065 52 36 55% NA NA 30.31 1026.7
WX at 06:58 Vrbl 1 10.00 Mostly Cloudy BKN070 51 35 52 44 54% NA NA 30.32 1027.0

Odometer 15C: 62.8mi

Z3-Z4. Average/max heart rate = 150/164

First REAL long run in a long while, and I wasn't sure how I was going to feel. I capped my turnaround at about 55 minutes because I knew I had to finish inside two hours. I wasn't sure how I was going to feel for pacing, but this turned out surprisingly well given my lack of mileage base.

My principal reason for doing this, of course, is weight loss. Always useful to burn 1500 calories waddling my fat ass out and back.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:20 09:20 09:20 09:20 1.00
1.00 0:19:07 09:47 09:47 09:34 2.00
1.00 0:28:44 09:37 09:37 09:35 3.00
1.00 0:38:17 09:33 09:33 09:34 4.00
1.00 0:47:33 09:16 09:16 09:31 5.00
1.00 0:56:56 09:23 09:23 09:29 6.00
1.00 1:05:59 09:02 09:02 09:26 7.00
1.00 1:15:03 09:05 09:05 09:23 8.00
1.00 1:24:17 09:13 09:13 09:22 9.00
1.00 1:33:25 09:08 09:08 09:20 10.00
1.00 1:42:43 09:18 09:18 09:20 11.00
0.50 1:47:34 04:51 09:43 09:21 11.50

4.24mi, 42:57, 10 MAR 16, Springfield, Virginia

iThink:
Courage My Love, "Skin and Bones"
Journey, "Only the Young"

WX at 05:58 Vrbl 1 10.00 Fair CLR 62 51 67% NA NA 30.08 1018.9

Odometer 15B: 301.3mi

Z4. Average/max heart rate = 144/162

My legs are really tired today. Tomorrow is going to be a rest day, but they were stretched out enough by mile 3 where I could try to catch someone. But that was probably ill-advised, and I returned to my original pace...

This is also the first time that I've consistently run four days in a row in a while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:39 10:39 10:39 10:39 1.00
1.00 21:19 10:39 10:39 10:39 2.00
1.00 31:48 10:30 10:30 10:36 3.00
1.00 40:32 08:43 08:43 10:08 4.00
0.24 42:57 02:25 10:06 10:08 4.24

5.64mi, 51:24, 9 MAR 16, Springfield, Virginia

iThink:
Juventa feat. Erica Curran, "Move Into Light"

WX at 05:58 Calm 10.00 Fair CLR 40 36 88% NA NA 30.14 1021.0

Odometer 15C: 61.3mi

Z4. Average/max heart rate = 150/169

I thought it was going to be 51F or so. WRONG!!! So much for the forecast - it was brisk, I didn't check the weather readings before sallying forth, and started hard because it was cold, and I'd been more judicious in the last two days about going easy. This one was hard, deliberately, but felt pretty good so long as I wasn't grinding uphill. The quick start gave way to a pretty gritty second mile until I was properly warmed up - which takes about 25-30 minutes. That's a while, but that's what it is.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:31 09:31 09:31 09:31 1.00
1.00 18:38 09:07 09:07 09:19 2.00
1.00 28:08 09:31 09:31 09:23 3.00
1.00 36:35 08:27 08:27 09:09 4.00
1.00 45:43 09:08 09:08 09:09 5.00
0.64 51:24 05:41 08:53 09:07 5.64

4.5mi, 43:41, 8 MAR 16, Springfield, Virginia

iThink:
Bear McCreary, "Storming New Caprica"
Dos Gringos, "Going in for Guns"

WX at 05:58 Calm 10.00 Fair CLR 42 38 87% NA NA 30.16 1021.6

Odometer 15C: 55.7mi

Z3. Average/max heart rate = 148/165

I felt neither fast nor awful, but definitely needed to continue momentum gained by actually running more than one day at a time. As a result, this wasn't a death run, but it wasn't recovery either. I wouldn't call this junk mileage as this is a pseudo-recovery day prior to going longer tomorrow. At least that's the plan.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:36 09:36 09:36 09:36 1.00
1.00 20:00 10:24 10:24 10:00 2.00
1.00 29:48 09:48 09:48 09:56 3.00
1.00 39:02 09:14 09:14 09:46 4.00
0.50 43:41 04:39 09:19 09:43 4.50

3.14mi, 36:15, 7 MAR 16, Springfield, Virginia

iThink:
U2, "I Will Follow"

WX at 05:58 Calm 7.00 Fair CLR 30 28 92% NA NA 30.29 1026.1

Odometer 15B: 297.0mi

Z3 low. Average/max heart rate = 136/149

Easy, light wogging after yesterday. Nothing more, nothing less than three miles.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.14 36:15 36:15 11:33 11:33 3.14

9.0mi, 84:40, 6 MAR 16, Springfield, Virginia

iThink:
Juventa feat. Erica Curran, "Move Into Light"

WX at 15:58 W 7 10.00 Partly Cloudy SCT060 52 27 39% NA NA 30.26 1025.1

Odometer 15C: 51.2mi

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

Wasn't sure how I was going to feel on the first long run in a long, long while, but I felt okay by about the halfway point and continued to ride it in. I didn't go hard because I need to work in a recovery run tomorrow morning.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:22 09:22 09:22 09:22 1.00
1.00 0:19:20 09:57 09:57 09:40 2.00
1.00 0:29:03 09:43 09:43 09:41 3.00
1.00 0:38:27 09:24 09:24 09:37 4.00
1.00 0:48:01 09:33 09:33 09:36 5.00
1.00 0:56:57 08:57 08:57 09:30 6.00
1.00 1:06:01 09:04 09:04 09:26 7.00
1.00 1:14:54 08:52 08:52 09:22 8.00
1.00 1:24:40 09:46 09:46 09:24 9.00

The Most Versatile Word in the English Language

ABSOLUTELY not safe for kids.  From The Wire.

https://www.youtube.com/watch?v=xtHetIaWZNc

5.37mi, 50:39, 3 MAR 16, Springfield, Virginia

iThink:
Courage My Love, "Lost Cause"
Courage My Love, "Bridges"

WX at 06:58 Calm 10.00 Fair CLR 24 17 31 23 75% NA NA 30.29 1026.1

Odometer 15B: 293.87mi

Z4. Average/max heart rate = 154/169

Solid run, slightly different path, but I sure felt better by about the 3.25mi mark, and decided to go over 5 rather than just under. I need it anyway to offset the bulk I gained this winter rowing instead of running.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:56 09:56 09:56 09:56 1.00
1.00 19:18 09:23 09:23 09:39 2.00
1.00 28:54 09:35 09:35 09:38 3.00
1.00 38:19 09:26 09:26 09:35 4.00
1.00 47:10 08:51 08:51 09:26 5.00
0.37 50:39 03:29 09:24 09:26 5.37

5,000m on Concept2 Model D, 20:56.5, 1 MAR 16, Springfield, Virginia

iThink:
Bear McCreary, "When I Am Dead"

WX at 05:58    NW 2    10.00    Fair    CLR    32    28             85%    NA    NA    30.11    1020.0   

Odometer 15B: 288.5mi

Z4, Z5 finish.  Average/max heart rate = 143/175

I felt surprisingly fast for this morning's 5km erg.  I was planning on going 10km, but I decided to get a little bit more sleep and concentrate on raw power more than endurance work.  I wasn't sure how I was going to crank, but like most of the time I erg, it's really a function of initial speed.  Once I feel like I've settled at a given speed, I'll continue to grind on.  It means if I start hard, I continue to grind hard.  Likewise if I start at a more sedate pace - it's harder to gear up to much faster without significant mental effort.

This morning's iThink was well off the beaten path.


Splits
Distance:    5000
Time:    20:56.5
Avg/500m:    02:05.6
Drag Factor:    123
Per Mile:    00:06:44

1.5mi recovery back end in 20:46 running with the Younger.

4.78mi, 46:53, 28 FEB 16, Springfield, Virginia

iThink:
John Waite, "Change"

WX at 17:58 Vrbl 6 10.00 Fair CLR 62 31 32% NA NA 29.86 1011.5

Odometer 15C: 42.2mi

Z4. Average/max heart rate = 159/172

Dropping the car off at the repair shop and running back was certainly different. It also marked the most smokingly hard hill I've run in years, halfway thru the run. Bad enough where I felt compelled to walk halfway up the hill and then only start running once I got to the crest. It was both that hard and I'm that out of shape.

A winter of mostly rowing has made me bigger in the shoulders and chest. Not really what I need, but it was preferable to bigger all around.

Also, this was coming after spending most of the afternoon with the Younger watching Johns Hopkins lose to North Carolina in the men's lacrosse home opener.  Ouch.  But I'll probably really show it tomorrow since I was sitting out in the sun literally the entire second half.  She was a trooper, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 09:59 09:59 1.00
1.00 19:43 09:44 09:44 09:51 2.00
1.00 29:23 09:41 09:41 09:48 3.00
1.00 39:35 10:12 10:12 09:54 4.00
0.78 46:53 07:17 09:21 09:48 4.78

3.03mi, 30:51, 27 FEB 16, Springfield, Virginia

iThink:
R.E.M., "Driver 8"
Courage My Love, "Bridges"

WX at 12:58 Vrbl 7 10.00 Partly Cloudy SCT060 43 16 44 22 33% 39 NA 30.12 1020.4

Odometer 15C: 37.5mi

Z3. Average/max heart rate = 157/171

I felt like complete shit today. I was going to go middling to long but the Younger didn't feel like going to swim practice, so no long run. That was probably a prudent thing for me too. Everyone in the house is completely exhausted.

Recovery run today. Short and slow. The HRM is off since it was reading high at the start.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:24 10:24 10:24 10:24 1.00
1.00 20:21 09:57 09:57 10:11 2.00
1.03 30:51 10:30 10:11 10:11 3.03

~6.5mi, 62:58, 26 FEB 16, Springfield, Virginia

iThink:
Bill Conti, "Runaway"

WX at 05:58 NW 9 10.00 Overcast OVC050 37 19 48% 30 NA 29.92 1013.6

Odometer 15B: 287.0mi

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

Today was an unintended run, but I was feeling some soreness from yesterday, where I was running between Fort McNair and Waterfront Metro. My right ankle is a little sore where I haven't done much to strengthen it, and running a muddy trail with some rocks probably didn't help either.

No splits today as I left the timer off for about a mile and a half. I'd say most of the run was done at about 9:45/mi pace as it was dark and muddy and I tend to slow down on runs like that. Also, I walked portions that were flooded over.

The iThink is from watching bits of the James Bond film For Your Eyes Only last night.  Sorry.

5,000m on Concept2 Model D, 22:20.5, 23 FEB 16, Springfield, Virginia

iThink:
Courage My Love, "Cold Blooded"

WX at     05:58    Vrbl 2    7.00    Light Rain    OVC060    40    36             86%    NA    NA    30.16    1021.7    0.04       

Odometer 14B: 410.1mi

Z3 low.  Average/max heart rate = 140/148

Easy recovery erg, especially since it's raining.  Goal was to make 22:20 without blowing 145 max heart rate, which I missed by a few.

I figure I'll be rowing the next few days since it's supposed to rain nonstop.

Splits
Distance:    5000
Time:    22:20.5
Avg/500m:    02:14.0
Drag Factor:    123
Per Mile:    00:07:11

6.14mi, 61:06, 22 FEB 16, Springfield, Virginia

iThink:
Courage My Love, "The River"

WX at 05:58 Vrbl 2 10.00 Overcast OVC029 44 36 71% NA NA 30.07 1018.6

Odometer 15B: 280.5mi

Z4. Average/max heart rate = 149/169

Not a recovery run, but not hard either. Goal was to run generally above anaerobic threshold, and I did, but not heavily into the red zone.

The other thing that comes to mind this morning is this old quotation:
Fuck 'em, he decided. Just fuck 'em. Fuck everybody who doesn't come out here and do this.

- James Webb, Fields of Fire

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:45 10:45 10:45 10:45 1.00
1.00 20:58 10:13 10:13 10:29 2.00
1.00 30:59 10:01 10:01 10:20 3.00
1.00 40:11 09:12 09:12 10:03 4.00
1.00 49:48 09:37 09:37 09:58 5.00
1.00 59:48 10:00 10:00 09:58 6.00
0.14 61:06 01:18 09:15 09:57 6.14

5000+5000m on Concept2 Model D, 23:30+23:47, 21 FEB 16, Springfield, Virginia

iThink:
Courage My Love, "The River"

WX at 16:58    Calm    0.50    Fog    OVC010    52    50             95%    NA    NA    29.86    1011.5       

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 136/141

Recovery day, enforced low speed, and trying not to exceed 140bpm.  The hard standard was not to depart zone 3, which I didn't.

Splits
Distance:    5000
Time:    23:30.0
Avg/500m:    02:21.0
Drag Factor:    123
Per Mile:    00:07:34

Distance:    5000
Time:    23:47.9
Avg/500m:    02:22.8
Drag Factor:    123
Per Mile:    00:07:40

5,000m on Concept2 Model D, 20:47.9, 20 FEB 16, Springfield, Virginia

iThink:
Courage My Love, "Cold Blooded"

WX at 11:58    S 5    10.00    Fair    CLR    57    35             44%    NA    NA    30.04    1017.6       

Odometer 14B: 410.1mi

Z4-Z5.  Average/max heart rate = 157/176

Pressed for time, but I needed to get something in today.  I started too late to get in a run, so 5km erg it is.  I didn't start with the intent of cranking a PB, but I did.

Splits
Distance:    5000
Time:    20:47.9
Avg/500m:    02:04.8
Drag Factor:    124
Per Mile:    00:06:42

4.54mi, 42:36, 19 FEB 16, Springfield, Virginia

iThink:
Autopilot Off, "Make A Sound"
Journey, "Only the Young"

WX at 06:58 Calm 10.00 Fair CLR 20 15 22 19 81% NA NA 30.60 1036.6

Odometer 15B: 274.3mi

Z4. Average/max heart rate = 155/177

Not slow but at least the finish felt respectable.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:39 09:39 09:39 09:39 1.00
1.00 19:48 10:09 10:09 09:54 2.00
1.00 29:15 09:26 09:26 09:45 3.00
1.00 38:47 09:33 09:33 09:42 4.00
0.45 42:36 03:49 08:29 09:34 4.45

2,000+8,000m on Concept2 Model D, 8:43 + 34:43.5, 16 FEB 16, Springfield, Virginia

iThink:
Malinda Kathleen Reese's cover of "Let It Go" (yes, really.)
Hilary Duff, "Wake Up"

WX at 06:58 Calm 2.50 Light Rain Fog/Mist FEW047 BKN055 33 31 33 30 96% NA NA 29.65 1004.4

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 154/173

First erg in a while but I needed it as I hadn't done much the last few days and it's too icy to run.  Appropriately enough, the cover of "Let It Go" has a much more prosaic, and accurate lyric: give up.

Splits
Distance: 2000
Time: 08:43.0
Avg/500m: 02:10.8
Drag Factor: 121
Per Mile: 00:07:01

Distance: 8000
Time: 34:43.5
Avg/500m: 02:10.2
Drag Factor: 121
Per Mile: 00:06:59

5.65mi, 53:32, 12 FEB 16, Springfield, Virginia

iThink:
Touché Amore, "Home Away From Here"
Petra Haden, "God Only Knows"

WX at 06:52 N 5 10.00 Mostly Cloudy BKN190 20 4 21 19 50% 13 NA 30.33 1026.8

Odometer 15B: 268.8mi

Z4. Average/max heart rate = 154/173

First run since January 20. Not pretty, but not ugly. I'll leave it at that.

The interplay of Touché Amore and Petra Haden in this morning's iThink was pretty funny.

I've been burning the candle at both ends, so I've been pretty beat.  However, I get short runs in to the Metro stops and back, so it's not a net zero of effort.  It's just not logged.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:37 09:37 09:37 09:37 1.00
1.00 19:11 09:34 09:34 09:36 2.00
1.00 28:58 09:47 09:47 09:39 3.00
1.00 38:10 09:11 09:11 09:32 4.00
1.00 47:28 09:19 09:19 09:30 5.00
0.65 53:32 06:04 09:20 09:29 5.65

5,000m on Concept2 Model D, 22:50.4, 9 FEB 16, Springfield, Virginia

iThink:
Juventa feat. Erica Curran, "Move Into Light" (Teen Daze remix)

WX at 05:58    NE 1    4.00    Light Drizzle Fog/Mist    OVC006    36    35             94%    NA    NA    29.57    1001.7    0.01      

Odometer 14B: 410.1mi

Z3 low-mid.  Average/max heart rate = 139/148

The goal was to go easy.  I almost didn't start at all today as I was feeling somewhat unmotivated, but decided a quick 5k on the erg was better than nothing.

At some point I should go running, but not while there's snow or slush on the ground.  Having the C2 has been a lifesaver this winter.

Splits
Distance:    5000
Time:    22:50.4
Avg/500m:    02:17.0
Drag Factor:    134
Per Mile:    00:07:21

5,000m on Concept2 Model D, 21:3.2, 8 FEB 16, Springfield, Virginia

iThink: Darude, "Sandstorm"

WX at 06:58    NW 7    10.00    Fair    CLR    33    21     39    31    62%    27    NA    29.81    1009.8   

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 148/165

Not my goal to crank a surprisingly fast time this morning, but I was rushed.  First 500m did not start auspiciously as I was feeling slow.

Timing aside, at least today was better than nothing at all.

Splits
Distance:    5000
Time:    21:33.2
Avg/500m:    02:09.3
Drag Factor:    123
Per Mile:    00:06:56

8,000m on Concept2 Model D, 34:55.8, 4 FEB 16, Springfield, Virginia

iThink:
Tritonal and Juventa, Lost (feat. Micky Blue)
Max Elto, "Shadow of the Sun (Mako Remix)"

WX at     05:58    NW 10 G 22    10.00    Overcast    BKN032 OVC040    53    43             68%    NA    NA    29.97    1015.2           

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 150/162

I'm still waking up tired as hell, but I needed to keep at it because if I don't, I'll get fat.

I've been listening to a fair amount of Juventa, much as I was binging out on Above and Beyond when I was in graduate school.  It's probably better than having Touché Amore on infinite repeat since I have enough rage already.

Splits
Distance:    8000
Time:    34:55.8
Avg/500m:    02:11.0
Drag Factor:    123
Per Mile:    00:07:02

10,000m on Concept2 Model D, 45:56.7, 3 FEB 16, Springfield, Virginia

iThink:
Lush, "Light From A Dead Star"
Owl City, "Fireflies"

WX at     05:58    E 1    10.00    Overcast    OVC017    42    40             93%    NA    NA    30.11    1020.0   

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 138/150

I felt like complete trash this morning, but it's been so long since I did something that I felt I had to, so I did.  I felt better afterwards, but today was the equivalent of wogging on the erg.  At least it's better than nothing.

Splits
Distance:    10000
Time:    45:56.7
Avg/500m:    02:17.8
Drag Factor:    124
Per Mile:    00:07:24

10,000m on Concept2 Model D, 47:42.9, 30 JAN 16, Springfield, Virginia

iThink:
Denki Groove, "Niji" (Mijk Van Dijk's For Girls Remix)
Juventa feat. Erica Curran, "Move Into Light"

WX at 13:58    S 8    10.00    Fair    CLR    43    17             35%    38    NA    30.05    1018.0       

Odometer 14B: 410.1mi

Z3 low.  Average/max heart rate = 140/144

Two goals for today - make under a certain time and do not blow anaerobic threshold.  Just under 48 minutes is the slowest I've ever gone, but to hold an average heart rate of 140 was good.

I forgot how hard it is to be disciplined enough to not break recovery pace.

Where the hell did January go?

Splits
Distance:    10000
Time:    47:42.9
Avg/500m:    02:23.1
Drag Factor:    123
Per Mile:    00:07:41

10,000m on Concept2 Model D, 43:58.5, 29 JAN 16, Springfield, Virginia

iThink:
GWAR, "Carry On My Wayward Son"
Delain, "Such A Shame"
Denki Groove, "Niji" (Mijk Van Dijk's For Girls Remix)
Juventa feat. Erica Curran, "Move Into Light"

WX at 05:58    NW 1    10.00    Overcast    OVC090    26    24             90%    NA    NA    29.58    1002.1   

Odometer 14B: 410.1mi

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

I was thinking I wanted to go light today, but it was an experiment with a lower drag factor and I think I actually worked harder.  Lighter drag factors place more importance on a good catch, and while it's good to practice good form, I wasn't really in the mood for anything other than lard burnage within a certain time.

A substantial reason for that not wanting to go very hard was the additional hour or so of Snow90X that I was doing last night in front of the house.

If I was going to be more disciplined, I should probably take legitimate easy days, but that'll require a better sense of what, when, and how hard.

The iThink this morning was all over the place.

Splits
Distance:    10000
Time:    43:58.5
Avg/500m:    02:11.9
Drag Factor:    120
Per Mile:    00:07:05

5,000m on Concept2 Model D, 21:19.4, 28 JAN 16, Springfield, Virginia

iThink:
Juventa feat. Erica Curran, "Move Into Light" (Original Mix)
Darude, "Sandstorm"

WX at     06:52    S 3    10.00    Partly Cloudy    SCT250    26    22     30    25    84%    NA    NA    30.06    1017.7           

Odometer 14B: 410.1mi

Z3 start, Z4 midpoint, Z5 finish.  Average/max heart rate = 148/178

First workout that's not shoveling snow in a while.  Wasn't sure how I was going to feel but ended up feeling a bit better than expected and went hard all the way to finish.

Splits
Distance:    5000
Time:    21:19.4
Avg/500m:    02:07.9
Drag Factor:    126
Per Mile:    00:06:52

4.55mi, 45:21, 20 JAN 16, Springfield, Virginia

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

WX at 05:58 NW 7 10.00 Fair CLR 19 4 52% 10 NA 30.38 1029.2

Odometer 15B: 263.2mi

Z3-Z4 finish. Average/max heart rate = 151/166

I felt better than yesterday, which is not necessarily an indicator of anything more than actually properly stretching before I start. In the past I'd been lazy about doing that, but now, I can no longer ignore it. That may be more an indicator of accelerated decrepitude more than anything else.

Also, it was still cold as fuck this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:01 10:01 10:01 10:01 1.00
1.00 20:08 10:08 10:08 10:04 2.00
1.00 29:41 09:32 09:32 09:54 3.00
1.00 40:01 10:21 10:21 10:00 4.00
0.55 45:21 05:20 09:41 09:58 4.55

4.55mi, 47:13, 19 JAN 16, Springfield, Virginia

iThink:
Every corporate anthem from the movie Rollerball. The original one.
Lee Jackson, "Adagio for Strings and Organ" from the video game Rise of the Triad

WX at 05:58 W 14 10.00 Fair CLR 15 -2 47% 0 NA 30.27 1025.5

Odometer 15B: 258.7mi

Z3-Z4. Average/max heart rate = 144/161

My right ankle didn't feel good at all when I was starting to run, but felt better after warming up. Still, this run was sporty because of the weather. The wind chill was even worse than yesterday.

I have no rational explanation for this morning's iThinks.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:07 10:07 10:07 10:07 1.00
1.00 21:00 10:52 10:52 10:30 2.00
1.00 30:53 09:54 09:54 10:18 3.00
1.00 41:24 10:31 10:31 10:21 4.00
0.55 47:13 05:49 10:35 10:23 4.55

15,000m on Concept2 Model D, 66:30.0, 18 JAN 16, Springfield, Virginia

iThink: none.

WX at 07:58    NW 17 G 21    10.00    Fair    CLR    17    -0             46%    1    NA    30.06    1018.3   

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 152/164

Oh hell no, I wasn't running outside with a wind chill of 1F! Days like today validate exactly the reason why I own a Concept2.  If it weren't 17 gusting 21mph I might've considered it, but not like that...and not after the light dusting of ice we got last night.

Also, I needed to get at doing something since I'd taken three days off, but I was absolutely exhausted the last three days and was in no mood or shape to do any exercise.  Today, I was.

Splits
Distance:    15000
Time:    1:06:30.0
Avg/500m:    02:13.0
Drag Factor:    128
Per Mile:    00:07:08

8,000m on Concept2 Model D, 34:22.5, 14 JAN 16, Springfield, Virginia

iThink:
Chris Stamey, "Universe-Sized Arms"

WX at 04:58    Calm    10.00    Overcast    OVC075    24    16             72%    NA    NA    29.97    1015.3

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 156/172

Not sure how I was feeling for today, since I was a little tight.  Still, things seemed to turn out nicely once I warmed up, so this will be a good one, a little more productive than I expected.  Tomorrow needs to be an easy recovery day since I know I'm going to take a rest day sometime this weekend.

Now I'll see if I can get the Younger to actually run through uphills rather than walking the recoveries...

Splits
Distance:    8000
Time:    34:22.5
Avg/500m:    02:08.9
Drag Factor:    128
Per Mile:    00:06:55

SGMT    AGGRG    SEGMT    PERMI    AVGPC    DIST
1.32    17:44    17:44    13:26    13:26    1.32

8,000m on Concept2 Model D, 34:51.3, 13 JAN 16, Springfield, Virginia

iThink:
The Bay City Rollers, "Saturday Night"
Sandie Shaw, "Puppet on a String"

WX at 05:58    NW 10    10.00    Fair    CLR    21    2             44%    10    NA    30.16    1021.7      
Odometer 14B: 410.1mi

Z3-Z4.  Average/max heart rate = 150/162

Hell no I'm not running outside when it's 21F!  Not when I have a C2 sitting in the basement.  I have been chumping sleep, which I know I can only do for a while before things get silly, but I needed to get something in, so I erged.  The last few days have been "choose between workout and sleep" and sleep has won, but it's a pyrrhic victory as I'm not getting that much.

I attribute the first iThink to an email from a friend, and I have no idea why the second floated to the surface.



Can't believe it's already midmonth.

Splits
Distance:    8000
Time:    34:51.3
Avg/500m:    02:10.7
Drag Factor:    128
Per Mile:    00:07:01

10,000m on Concept2 Model D, 44:33.9, 9 JAN 16, Springfield, Virginia

iThink:
Owl City, "Fireflies"

WX at     08:58    Calm    6.00    Fog/Mist    OVC004    43    41             93%    NA    NA    30.15    1021.3           

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 142/152

It was wet outside, and I had originally planned on running, but I decided to just row since it was wet.  And any run I did was going to be easy, so the goal was under 44:40, not exceeding 150bpm, at a relatively normal drag factor.

Splits
Distance:    10000
Time:    44:33.9
Avg/500m:    02:13.7
Drag Factor:    125
Per Mile:    00:07:10

10,000m on Concept2 Model D, 42:30.0, 7 JAN 16, Springfield, Virginia

iThink:
Escape the Fate, "One for the Money"

WX at 05:58    Calm    10.00    A Few Clouds    FEW016    33    25             72%    NA    NA    30.34    1027.8       

Odometer 14B: 410.1mi

Z4-Z5 finish.  Average/max heart rate = 160/176

I did two things differently today.  One was to oil the chain for the first time in a few months on the erg.  Another was to stretch out the gastroc and calf before starting (which I should be doing on a regular basis anyway).

I then cranked my second fastest 10km time ever.  Only previous faster time was on 9 AUG 09, and I was in markedly better shape then and lifting (and rowing at a ridiculously higher drag factor).  I probably should lift, but I don't feel motivated enough to go to the gym to do it.

Splits
Distance:    10000
Time:    42:30.0
Avg/500m:    02:07.5
Drag Factor:    129
Per Mile:    00:06:50

8,000m on Concept2 Model D, 35:20.5, 6 JAN 16, Springfield, Virginia

iThink:
The Left Banke, "Walk Away Renee"

WX at 05:58    Calm    10.00    Fair    CLR    13    9             87%    NA    NA    30.62    1037.3       

Odometer 14B: 410.1mi

Z.  Average/max heart rate = 146/157

Not a hard one as I'd done one yesterday, but I didn't want to completely slough it off either.  So I got 8km in, trying to keep heart rate generally under 150, at which I was successful until about the last 2km.

Splits
Distance:    8000
Time:    35:20.5
Avg/500m:    02:12.5
Drag Factor:    130
Per Mile:    00:07:07

10,000m on Concept2 Model D, 43:05.0, 5 JAN 16, Springfield, Virginia

iThink:
Adele, "Hello"

WX at 04:58    NW 12    10.00    Fair    CLR    16    -1             47%    3    NA    30.55    1035.0       

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 153/169

I wasn't planning on going very hard, but was picking up a bit faster than I expected, so I finally settled from my original finish time of 43:30 to 43:05 as I got closer to the end.  I also wanted to go hard because I know my run with the Younger won't be very hard at all.  Given the weather readings, it's also going to be Cold. As. Balls.

The iThink is from the damn alarm clock going off at 3:45am.  Shit.

Splits
Distance:    10000
Time:    43:05.0
Avg/500m:    02:09.2
Drag Factor:    129
Per Mile:    00:06:56

SGMT    AGGRG    PERMI    DIST
1.24    16:32    13:20    1.24

6.11mi, 56:52, 3 JAN 16, Springfield, Virginia

iThink:
Iron Maiden, "Loneliness of the Long Distance Runner"
A Day to Remember, "All I Want"

WX at 13:58 Vrbl 3 10.00 Fair CLR 52 23 32% NA NA 29.83 1010.5

Odometer 15C: 34.5mi

Z4. Average/max heart rate = 156/172

I didn't feel very ambitious, and wasn't planning on either a hard or a recovery run, but I was experimenting with tempo and pace and had a productive run. Also, the weather is as good as it gets for running, period.

Tomorrow, I erg.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:27 09:27 09:27 09:27 1.00
1.00 18:35 09:08 09:08 09:18 2.00
1.00 28:21 09:46 09:46 09:27 3.00
1.00 37:05 08:43 08:43 09:16 4.00
1.00 45:58 08:54 08:54 09:12 5.00
1.00 55:48 09:49 09:49 09:18 6.00
0.11 56:52 01:04 09:45 09:18 6.11

9.31mi, 87:38, 1 JAN 16, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"
Touché Amoré, "Pathfinder"

WX at 12:58 W 6 10.00 Fair CLR 46 31 46 37 57% 43 NA 30.10 1019.6

Odometer 15C: 28.3mi

Z4. Average/max heart rate = 156/167

It was just warm enough to warrant not running with snivel gear on, and while the first mile was excessively fast (because I was fucking cold as balls) the remainder of the run was surprisingly pleasant.

I had to get something in today that was long to work off all the chow I ate yesterday. I figure 15km was good enough.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:49 08:49 08:49 08:49 1.00
1.00 18:41 09:52 09:52 09:21 2.00
1.00 28:35 09:54 09:54 09:32 3.00
1.00 37:58 09:23 09:23 09:29 4.00
1.00 47:30 09:32 09:32 09:30 5.00
1.00 57:00 09:30 09:30 09:30 6.00
1.00 66:18 09:18 09:18 09:28 7.00
1.00 75:28 09:11 09:11 09:26 8.00
1.00 84:52 09:24 09:24 09:26 9.00
0.31 87:38 02:46 08:56 09:25 9.31

5.61mi, 52:04, 30 DEC 15, Springfield, Virginia

iThink:
The Moonbabies, "Take Me To The Ballroom"
Autopilot Off, "Make A Sound"

WX at 09:58 Calm 9.00 Mostly Cloudy BKN008 51 50 95% NA NA 30.26 1025.0

Odometer 15C: 19.0mi

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

Not intended to be a particularly fast run, but it was quicker than I expected for a day when my legs didn't feel great and I wasn't particularly motivated to do anything other than just fucking get at it. So I did.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:27 09:27 09:27 09:27 1.00
1.00 18:44 09:17 09:17 09:22 2.00
1.00 28:18 09:34 09:34 09:26 3.00
1.00 37:20 09:01 09:01 09:20 4.00
1.00 46:22 09:03 09:03 09:16 5.00
0.61 52:04 05:42 09:21 09:17 5.61

10,000m on Concept2 Model D, 43:15.2, 29 DEC 15, Springfield, Virginia

iThink:
Porter Robinson, "Language" (Alex H Remix)
Alex Lifeson's guitar solo from "The Analog Kid" to finish

WX at 10:58    SW 1    10.00    Overcast    OVC006    47    44             91%    NA    NA    29.98    1015.6           

Odometer 14B: 410.1mi

Z4-Z5 finish.  Average/max heart rate = 154/177

I decided to erg because it was drizzling outside and I didn't feel like going out - and because I figured I'd be better off working power, which a drag factor of 140 will do.

I may gear back the drag factor in about a week, depending on how I feel.

Splits
Distance:    10000
Time:    43:15.2
Avg/500m:    02:09.8
Drag Factor:    140
Per Mile:    00:06:58

6.21mi, 60:41, 26 DEC 15, Springfield, Virginia

iThink:
Iron Maiden, "Loneliness of the Long Distance Runner"

WX at 09:58 Vrbl 2 10.00 Overcast SCT011 OVC020 55 54 94% NA NA 30.42 1030.4 0.01

Odometer 15B: 254.2mi

Z. Average/max heart rate = 154/172

Today's run was slow and unimpressive, but I needed to get one in after yesterday's Do Nothing But Eat Day. My legs are surprisingly tired two days after cranking on the erg.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:37 09:37 09:37 09:37 1.00
1.00 19:04 09:28 09:28 09:32 2.00
1.00 29:07 10:02 10:02 09:42 3.00
1.00 38:38 09:31 09:31 09:39 4.00
1.00 48:35 09:57 09:57 09:43 5.00
1.00 58:35 10:00 10:00 09:46 6.00
0.21 60:41 02:06 10:01 09:46 6.21

10,000m on Concept2 Model D, 43:12.5, 24 DEC 15, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
The Thompson Twins, "Lies"

WX at     12:58    Vrbl 3    10.00    A Few Clouds    FEW120    69    65     69    64    88%    NA    NA    30.00    1016.2   

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 153/171

I was going to run, but I need to get the Younger out and running, so I rowed instead.  I was playing around with higher drag factors, and I could feel it in the lower back, but I think this'll work better as something to build power and endurance at once.

Splits
Distance:    10000
Time:    43:12.5
Avg/500m:    02:09.6
Drag Factor:    140
Per Mile:    00:06:57

8,000m on Concept2 Model D, 34:36.8, 22 DEC 15, Springfield, Virginia

iThink:
Karine Polwart, "A New England"

WX at 08:58    W 9    8.00    Light Rain    OVC005    54    52             94%    NA    NA    30.00    1016.2    0.02       

Odometer 14B: 410.1mi

Z4-Z5 finish.  Average/max heart rate = 154/174

My knees hurt going up stairs, a consequence of this weekend's run.  I also need to switch it up based on the advice I got from a physical therapist.

At least I got something in today, which was very much in danger of being a Do Nothing But Eat Day.

Splits
Distance:    8000
Time:    34:36.8
Avg/500m:    02:09.8
Drag Factor:    137
Per Mile:    00:06:58

3.02mi, 31:52, 21 DEC 15, Springfield, Virginia

iThink:
Seven Lions, "Don't Leave"
A Day to Remember, "All I Want"

WX at 06:58 E 3 10.00 Fair CLR 39 29 41 34 68% NA NA 30.34 1027.8

Odometer 15B: 248.0mi

Z3 high-Z4. Average/max heart rate = 146/162

Today was horrifically slow, which I guess is to be expected after the Saturday death slog. Still, I needed to get back at it, so I did, no matter how bad I felt. I didn't feel bad, but I sure as hell didn't feel good.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:58 10:58 10:58 10:58 1.00
1.00 21:36 10:38 10:38 10:48 2.00
1.02 31:52 10:16 10:04 10:33 3.02

12.28mi, 1:56:24, 19 DEC 15, Springfield, Virginia

iThink:
Mark Knopfler, "Metroland"
Touché Amoré, "Home Away From Here"
Iron Maiden, "Loneliness of the Long Distance Runner"

WX at 10:58 S 9 10.00 Partly Cloudy SCT070 40 15 37% 34 NA 30.26 1025.1
WX at 09:58 SW 9 10.00 Fair CLR 38 14 38% 32 NA 30.26 1025.1

Odometer 15C: 13.4mi

Z4. Average/max heart rate = 159/174

I wasn't sure I was meaning to run today as I didnt' feel very motivated to do so, but once I was out there, I figured I'd do a long run since it's the weekend.

I'll pay for this later this weekend, but at least I got something in.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:02 09:02 09:02 09:02 1.00
1.00 0:18:46 09:44 09:44 09:23 2.00
1.00 0:28:40 09:55 09:55 09:33 3.00
1.00 0:38:27 09:47 09:47 09:37 4.00
1.00 0:48:15 09:48 09:48 09:39 5.00
1.00 0:58:12 09:57 09:57 09:42 6.00
1.00 1:07:53 09:41 09:41 09:42 7.00
1.00 1:17:35 09:42 09:42 09:42 8.00
1.00 1:27:04 09:29 09:29 09:40 9.00
1.00 1:36:46 09:42 09:42 09:41 10.00
1.00 1:46:37 09:50 09:50 09:42 11.00
1.00 1:56:24 09:48 09:48 09:42 12.00
0.28 1:58:54 02:30 08:56 09:41 12.28

5,000m on Concept2 Model D, 21:34.7, 17 DEC 15, Springfield, Virginia

iThink: None.

WX at 05:58    NW 1    10.00    Overcast    FEW007 OVC024    46    44             92%    NA    NA    29.95    1014.6  

Odometer 14B: 410.1mi
Odometer 15C: 1.0mi

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

Quick erg followed by easy run with the Younger.  First run for her in a while, so only a mile, but she didn't quit, and she didn't walk.  Progress.

Splits
Distance:    5000
Time:    21:34.7
Avg/500m:    02:09.5
Drag Factor:    133
Per Mile:    00:06:57

14:22 of easy wogging, 1.01mi.

A Dog and His Boy

This film brought back all the unresolved anguish of seven years ago.  I realize I need to be very careful about what I watch lately.

5,000m on Concept2 Model D, 21:13.2, 14 DEC 15, Springfield, Virginia

iThink:
Bill Conti, "Yeager's Triumph"
Supermode, "Tell Me Why"

WX at 05:58    SE 3    4.00    Fog    CLR    50    48             94%    NA    NA    29.92    1013.5     

Odometer 14B: 410.1mi

Z3 with Z5 finish.  Average/max heart rate = 157/180

An unintentional personal record!  I woke up later knowing that I needed the sleep, but I needed to get something so today was not a Do Nothing But Eat Day.  I was thinking I was only holding maybe 2:10/500m, as I was at the start, but by the last 1500m, I was cranking under 2:08/500m and ended up going for an all-out finish, which maxed out at around 1:57/500m at the end - although I was really trying to see if I could get my heart rate up to 180 just to see if I could.

Splits
Distance:    5000
Time:    21:13.2
Avg/500m:    02:07.3
Drag Factor:    134
Per Mile:    00:06:50

What I Need

The gunner hung out of the gunship,
Silhouetted against the jungle below.
His job was simple:
Be a trouble shooter.
Back then he killed gooks for God and country
And it was good.
That was 1968. This is 1988 and
I have no Huey to lean out of, just
Homeless to house, sick to nurse,
Poor to feed, illiterate to teach,
By doing these things, I do God's chores.
Too bad they bore me.
I want my handiwork to buckle and bleed.
Killing time is what I need.

Leo Boyd

10.30mi, 95:17, 12 DEC 15, Annandale, Virginia

iThink:
Iron Maiden, "Loneliness of the Long Distance Runner"
Iron Maiden, "Aces High"
Supermode, "Tell Me Why"
Nikola Tomic, main theme from the old Amiga video game Capital Punishment

WX at 07:58 Calm 9.00 A Few Clouds FEW085 42 40 95% NA NA 30.14 1021.0
WX at 06:58 Calm 3.00 Fog/Mist CLR 41 39 93% NA NA 30.14 1021.0

Odometer 15B: 245.0mi

Z4, Z5 finish. Average/max heart rate = 158/179

Today marked a lot of women running in holiday-themed spandex on the trail. I can't complain. When I run past women in spandex, I run faster. I'm a guy.

Hard finish, trying to hold below 9:00/mi. Today's start was very rough and I wasn't warmed up until almost the halfway mark.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:32 09:32 09:32 09:32 1.00
1.00 0:19:35 10:02 10:02 09:47 2.00
1.00 0:29:19 09:44 09:44 09:46 3.00
1.00 0:38:42 09:23 09:23 09:40 4.00
1.00 0:47:49 09:07 09:07 09:34 5.00
1.00 0:56:34 08:45 08:45 09:26 6.00
1.00 1:05:27 08:53 08:53 09:21 7.00
1.00 1:14:33 09:06 09:06 09:19 8.00
1.00 1:23:39 09:06 09:06 09:18 9.00
1.00 1:32:43 09:04 09:04 09:16 10.00
0.30 1:35:17 02:34 08:34 09:15 10.30

6.14mi, 61:16, 10 DEC 15, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Iron Maiden, "The Loneliness of the Long Distance Runner"

WX at 06:58 Calm 5.00 Fog/Mist CLR 36 35 43 35 97% NA NA 30.00 1016.3

Odometer 15B: 234.7mi

Z3. Average/max heart rate = 154/171

My legs are tired, but I was committed to my 666 combo this week - run about 6, erg 10km (about 6.2), run about 6. If I wanted to be really snarky, I'd have to make my runs about 10km so I could claim a .66 aggregate. I guess not.

Not fast, but that wasn't the point today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:16 10:16 10:16 10:16 1.00
1.00 20:16 10:00 10:00 10:08 2.00
1.00 30:38 10:22 10:22 10:13 3.00
1.00 40:10 09:33 09:33 10:03 4.00
1.00 49:45 09:34 09:34 09:57 5.00
1.00 59:43 09:58 09:58 09:57 6.00
0.14 61:16 01:34 11:08 09:59 6.14

I will need this again someday.

I have been there before, and euthanizing a pet seriously fucked me up.

5 Things I Wish You Knew Before Euthanizing

10,000m on Concept2 Model D, 43:16.3, 9 DEC 15, Springfield, Virginia

iThink:
The B-52's, "Topaz"

WX at     05:58    Calm    5.00    Fog/Mist    CLR    31    30             94%    NA    NA    30.11    1020.0   

Odometer 14B: 410.1mi

Z4-Z5 finish.  Average/max heart rate = 163/176

Today did not feel particularly great.  I started at about 2:08/500m, but was holding on to about 2:11/500m by the end.  I found I could maintain pace, but I was working harder than I expected to work.  My legs were tired from yesterday's run, although it's also the first workout after over a week of break, and that was probably inopportune.

I was realizing that if I get in 10km each day, I can joke about running 666 this week...


Splits
Distance:    10000
Time:    43:16.3
Avg/500m:    02:09.8
Drag Factor:    137
Per Mile:    00:06:58

6.15mi, 56:16, 8 DEC 15, Springfield, Virginia

iThink:
The B-52s, "Topaz"

WX at 05:58 W 5 10.00 Fair CLR 35 31 85% 31 NA 30.13 1020.7

Odometer 15B: 228.5mi

Z4. Average/max heart rate = 160/178

Good run, quicker-feeling start that soon passed as soon as I was going uphill. Seriously, though, taking a over a week off was probably too long.

I've also started commuting in via multi-modal, so I'm not just driving straight from home to work. I actually think that'll make a minor different in my lard percentage.

This morning's iThink was a throwback to the summer of 1993, when it was the first song on a 90-minute tape to get me through that summer, which was spent entirely away from home.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:11 09:11 09:11 09:11 1.00
1.00 18:17 09:06 09:06 09:08 2.00
1.00 27:37 09:20 09:20 09:12 3.00
1.00 36:26 08:49 08:49 09:07 4.00
1.00 45:34 09:08 09:08 09:07 5.00
1.00 54:52 09:18 09:18 09:09 6.00
0.15 56:16 01:24 09:23 09:09 6.15

15,000m on Concept2 Model D, 66:13.0, 29 NOV 15, Springfield, Virginia

iThink: none.

WX at     09:58    NE 5    10.00    Light Rain    OVC009    49    47             92%    47    NA    30.23    1024.0    0.02    0.07   

Odometer 14B: 410.1mi

Z3 with Z4 finish.  Average/max heart rate = 149/170

It's been months (as in May) since I did my last 15,000, so I wasn't sure how I was going to feel about it.  Turns out I busted out a PR by about 40 seconds.  Progress!

Splits
Distance:    15000
Time:    1:06:13.0
Avg/500m:    02:12.4
Drag Factor:    137
Per Mile:    00:07:06

5.63mi, 55:29, 28 NOV 15, Springfield, Virginia

iThink:
The Cure, "A Forest"
The Offspring, "Way Down The Line"

WX at 11:58 SE 3 10.00 Fair CLR 64 52 64% NA NA 30.18 1022.3

Odometer 15B: 222.4mi

Z3 high. Average/max heart rate = 155/171

I didn't feel great, and had a splitting headache, and was hoping that a run would get rid of it. It did, so I guess it was a good thing. It also checks off doing at least something during the day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:08 10:08 10:08 10:08 1.00
1.00 20:04 09:56 09:56 10:02 2.00
1.00 29:59 09:55 09:55 10:00 3.00
1.00 39:25 09:26 09:26 09:51 4.00
1.00 49:04 09:38 09:38 09:49 5.00
0.63 55:29 06:25 10:11 09:51 5.63

11.56mi, 1:54:11, 26 NOV 15, Springfield, Virginia

iThink:
The Connells, "Fun & Games"
Iron Maiden, "Loneliness of the Long Distance Runner"

WX at 10:58 SE 2 10.00 Fair CLR 56 44 64% NA NA 30.78 1042.7
WX at 09:58 Calm 10.00 Fair CLR 51 41 70% NA NA 30.79 1043.0

Odometer 15B: 216.8mi

Z3 high-Z4. Average/max heart rate = 153/166

Today is Thanksgiving. I know I'm going to eat a lot, so I decided to get a head start on the penance. I felt pretty rough starting up (mile 2, ugh), but by mile 5 I felt a lot better, as the megative splits started to show.

It's rare that I get a song stuck in the iThink queue for an hour, but that was the case this morning. The weather was as good as it gets. Scenery was good too.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:48 09:48 09:48 09:48 1.00
1.00 0:20:19 10:31 10:31 10:10 2.00
1.00 0:30:28 10:09 10:09 10:09 3.00
1.00 0:40:34 10:06 10:06 10:08 4.00
1.00 0:50:37 10:04 10:04 10:07 5.00
1.00 1:00:23 09:45 09:45 10:04 6.00
1.00 1:09:54 09:31 09:31 09:59 7.00
1.00 1:19:34 09:40 09:40 09:57 8.00
1.00 1:29:28 09:54 09:54 09:56 9.00
1.00 1:39:06 09:38 09:38 09:55 10.00
1.00 1:48:36 09:29 09:29 09:52 11.00
0.56 1:54:11 05:35 09:58 09:53 11.56

10,000m on Concept2 Model D, 44:08.4, 25 NOV 15, Springfield, Virginia

iThink:
The Left Banke, "Walk Away Reneé"

WX at 06:58    Calm    10.00    Fair    CLR    30    27     31    29    91%    NA    NA    30.64    1038.0           

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 149/162

Easy erg as I didn't want to work very hard, and it was cold outside, and my left achilles tendon is irritated, so erg it is.  This was surprisingly easier than I thought it would be for that speed.

Splits
Distance:    10000
Time:    44:08.4
Avg/500m:    02:12.4
Drag Factor:    137
Per Mile:    00:07:06

4.4mi, 46:42, 23 NOV 15, Springfield, Virginia

iThink:
Bad Religion, "Ten in 2010"
Iron Maiden, "Aces High"

WX at 05:58 NW 9 10.00 Fair CLR 31 16 53% 23 NA 30.14 1021.0

Odometer 15B: 205.2mi

Z3 low. Average/max heart rate = 143/164

I woke up intending on doing something more ambitious than I did, but the stinging of my left achilles tendon suggested otherwise. I decided to go easy and then stretch both calves after the run. No use in getting hurt so bad I can't run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:57 10:57 10:57 10:57 1.00
1.00 22:01 11:04 11:04 11:01 2.00
1.00 31:53 09:52 09:52 10:38 3.00
1.00 42:31 10:37 10:37 10:38 4.00
0.40 46:42 04:11 10:27 10:37 4.40

8.33mi, time indeterminate, 21 NOV 15, Springfield, Virginia

iThink:
Mason Daring, "Spider"

WX at 06:58 Calm 10.00 Fair CLR 29 26 32 28 90% NA NA 30.26 1025.1

Odometer 15B: 200.8mi

Z3. Average/max heart rate = no reading

My GPS crapped out about two miles into the run, so I had to digitally map the run out and back. I was tired, but was glad I did this as I have a bad cold tht I was trying to blow out. It's getting there, but slowly.

No splits.

10,000m on Concept2 Model D, 43:15.8, 19 NOV 15, Springfield, Virginia

iThink:
The Moonbabies, "Take Me to the Ballroom"
Rush, "The Analog Kid"

WX at     04:58    SE 3    10.00    Light Rain    FEW029 OVC036    62    57             86%    NA    NA    30.11    1019.9       

Odometer 15A: 195.9mi

Z4.  Average/max heart rate = 156/169

Prior to another run with the Younger, I needed to get in a proper 10,000 on the erg first.  So I did.  I didn't sleep for shit last night, but at least I got in 10km.  I had to get this in to stave off the full-up throwback to the bad old days of 2009.  One of my triggers from that period fired yesterday and last night fucking sucked monkey balls.  Flat out.  Apart from picking up the Cancer Sticks(tm) again, which is an expensive and rather lethal habit, or trying to medicate with low-grade or high-grade alcohol, I needed to get this in.  Badly.

1.91mi of easy wogging, teaching the Younger about disciplined, controlled pacing in endurance work.

Splits
Distance:    10000
Time:    43:15.8
Avg/500m:    02:09.8
Drag Factor:    137
Per Mile:    00:06:58

4.11mi, 41:25, 18 NOV 15, Springfield, Virginia

iThink:
U2, "I Will Follow"
Group 87, "Postcard From The Volcano"
Scott Cossu and Eugene Friesen, "Sanibel"

WX at 05:58 N 1 10.00 Mostly Cloudy BKN028 BKN045 48 43 83% NA NA 30.40 NA

Odometer 15B: 192.4mi

Z3. Average/max heart rate = 145/161

I felt like total trash today. It also turned into a "chicken out" day but I decided to grind it out beyond the two mile mark, which was good. I'm still tired.

I have no explanation for the 80s assault on today's iThink, especially the Group 87 song.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:40 10:40 10:40 10:40 1.00
1.00 20:49 10:09 10:09 10:24 2.00
1.00 30:58 10:09 10:09 10:19 3.00
1.00 40:19 09:22 09:22 10:05 4.00
0.11 41:25 01:05 09:54 10:05 4.11

8,000m on Concept2 Model D, 34:14.2, 17 NOV 15, Springfield, Virginia

iThink:
Juliana Hatfield, "Girl in Old Blue Volvo Disowns Self"
A Day to Remember, "All I Want"
Björk, "New World"

WX at 04:58    Calm    10.00    Mostly Cloudy    BKN200    39    36             88%    NA    NA    30.33    1027.4           

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 158/174

The first 2,000m was the hardest, fastest 2km split I have done in almost a decade.  For some reason I started out going 2:07/500m, then just started speeding up until I was cranking about 1:55/500m at the first 2km split.

The remainder was done in slightly less frenetic fashion, but it didn't stop me from a similar finish at the end.  My target time was 34:30 for the most part after initial start, but I found that I was good for more than that.  I also took yesterday off and it's been a while since I've been on the erg.  If my long runs are any indicator, my endurance is fine and against all odds, I appear to be getting stronger.

1.6mi of wogging afterwards, Zone 1 (130/148) with the Younger, who needs endurance work and I'm trying to get her to run.  Pacing will come.

Splits
Distance:    8000
Time:    34:14.2
Avg/500m:    02:08.4
Drag Factor:    137
Per Mile:    00:06:53

10.76mi, 102:30, 15 NOV 15, Springfield, Virginia

iThink:
Z. Randall Stroope, "Homeland"
Iron Maiden, "The Loneliness of the Long-Distance Runner"
Chris Stamey, "Universe-sized Arms"

WX at 13:58 SW 6 10.00 Fair CLR 64 29 26% NA NA 30.31 1026.7
WX at 14:58 Vrbl 5 10.00 Fair CLR 66 29 25% NA NA 30.30 1026.4

Odometer 15B: 188.3mi

Z4. Average/max heart rate = 158/174

Another run of middling intensity. I didn't want to kill myself, but I didn't want to take this at marathon pace either. I think the discretion I took at the earlier part of the run was good at the end since this didn't turn into a grit festival - and the weather was certainly pleasant. It's rare that I can get in a run in t-shirt and shorts in mid-November, so I took it. I desperately needed it as I was starting to go stir crazy for a variety of reasons.

Pacing-wise, this was a pretty tidy run. I was actually pretty happy about that.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:37 09:37 09:37 09:37 1.00
1.00 0:19:26 09:50 09:50 09:43 2.00
1.00 0:29:11 09:45 09:45 09:44 3.00
1.00 0:38:24 09:13 09:13 09:36 4.00
1.00 0:47:45 09:21 09:21 09:33 5.00
1.00 0:56:58 09:13 09:13 09:30 6.00
1.00 1:06:09 09:11 09:11 09:27 7.00
1.00 1:16:18 10:09 10:09 09:32 8.00
1.00 1:25:47 09:29 09:29 09:32 9.00
1.00 1:35:08 09:21 09:21 09:31 10.00
0.76 1:42:30 07:22 09:41 09:32 10.76

3.01mi, 31:05, 12 NOV 15, Springfield, Virginia

iThink:
Chris Stamey, "Universe-sized Arms"

WX at 05:58 Calm 9.00 A Few Clouds FEW190 45 44 95% NA NA 29.91 1013.2

Odometer 15A: 454.5mi

Z3. Average/max heart rate = 146/159

Recovery run after yesterday. I was definitely feeling it in the quads. Slow start and weak uphills, but at least I was stretched out by the end.

Negative splits throughout is a good sign, that's for sure.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:49 10:49 10:49 10:49 1.00
1.00 20:58 10:08 10:08 10:29 2.00
1.01 31:05 10:07 10:01 10:20 3.01

Jesus titty fucking christ

GODDAMN does two and a half fingers of Jeremiah Weed go down hard...

11.63mi, 1:53.47, 11 NOV 15, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"
Touché Amoré, "Home Away From Here"
Touché Amoré, "Pathfinder"
Bronski Beat, "Smalltown Boy"
One Direction, "What Makes You Beautiful" (no shit.)

WX at 08:58 W 16 G 20 10.00 Fair CLR 57 44 62% NA NA 29.97 1015.2
WX at 09:58 NW 20 G 25 10.00 Fair CLR 59 45 59% NA NA 29.98 1015.5

Odometer 15B: 177.5mi

Z3 high-Z4 low. Average/max heart rate = 156/171

Not quite wogging, but certainly long slow distance. I was not trying to run well into anaerobic threshold, but wanted to do a solid but not brutal long run. The weather was a bit breezy, but otherwise it was as good as it gets. Mission accomplished.

I have no idea what prompted the last of the iThink, but rest assured, it didn't stay for very long. Touché Amoré is good for that.  I was also thinking that I've matured because I'm not dismissive of Bronski Beat - whereas when it came out I probably would've rejected it out of hand.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:00 09:00 09:00 09:00 1.00
1.00 0:18:43 09:43 09:43 09:22 2.00
1.00 0:28:29 09:46 09:46 09:30 3.00
1.00 0:38:50 10:21 10:21 09:42 4.00
1.00 0:49:04 10:14 10:14 09:49 5.00
1.00 0:59:38 10:34 10:34 09:56 6.00
1.00 1:09:19 09:41 09:41 09:54 7.00
1.00 1:18:44 09:25 09:25 09:51 8.00
1.00 1:28:44 09:59 09:59 09:52 9.00
1.00 1:38:09 09:26 09:26 09:49 10.00
1.00 1:47:44 09:35 09:35 09:48 11.00
0.63 1:53:47 06:03 09:36 09:47 11.63

An early haiku for Veteran's Day

But where will they take
their grief, those who return from
distant battlefields?

- David Ray

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

iThink:
Hilary Duff, "Wake Up"
Touché Amoré, "Home Away From Here"
Touché Amoré, "Pathfinder"

WX at     05:58    N 5    7.00    Overcast    OVC004    55    54             95%    NA    NA    30.01    1016.6      

Odometer 14B: 410.1mi

Z3 first half, Z4 second half.  Average/max heart rate = 154/168

I was trying to see how I might feel today, and it wasn't great at first, but I was able to hold down a respectable pace while still remaining below anaerobic threshold in the first half.  The second half was attempting to keep aboutt he same pace without going into zone 5, which I think I was also successful.

It was rainy last night and I didn't feel like going outside.  Also, I don't have to run for a while, so I'll try something different for a bit, except for days where I really do want to go for a long run - but that run will very likely be long slow distance.  Because.

There was some serious mood whiplash going on with today's iThink.  No idea why.


Splits
Distance:    10000
Time:    43:30.1
Avg/500m:    02:10.5
Drag Factor:    133
Per Mile:    00:07:00

4.51mi, 42:19, 9 NOV 15, Springfield, Virginia

iThink:
Touché Amoré, "Whale Belly"

WX at 05:58 Calm 9.00 Fair CLR 31 30 95% NA NA 30.44 1031.2

Odometer 15A: 451.5mi

Z3-Z4. Average/max heart rate = 152/164

I am shocked that I'm getting as much mileage from these shoes as I am, but they're still holding up. Today wasn't slow, but not really fast except for a few bits, mostly downhill.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:38 09:38 09:38 09:38 1.00
1.00 19:12 09:34 09:34 09:36 2.00
1.00 27:55 08:43 08:43 09:18 3.00
1.00 37:19 09:24 09:24 09:20 4.00
0.51 42:19 05:00 09:49 09:23 4.51

5,000m on Concept2 Model D, 21:27.1, 6 NOV 15, Springfield, Virginia

iThink:
Mark Knopfler, "Metroland"

WX at 05:58    Vrbl 3    10.00    Overcast    OVC006    64    63             97%    NA    NA    30.07    1018.6           

Odometer 14B: 410.1mi

Z4.  Max heart rate = 167.

Today was surprisingly strong given how tired I felt.  It could be that I just needed to shock to the system yesterday, as I was feeling pretty beat up after yesterday 10km.  I would've gone that or 8km today, but I started too late, and so, better to do 5km than nothing at all, which seriously crossed my mind.

Splits
Distance:    5000
Time:    21:27.1
Avg/500m:    02:08.7
Drag Factor:    135
Per Mile:    00:06:54

10,000m on Concept2 Model D, 44:07.1, 5 NOV 15, Springfield, Virginia

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

WX at 06:58    E 2    2.00    Fog/Mist    OVC007    59    57             94%    NA    NA    30.27    1025.4   

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 152/168

I didn't feel like running in the rain, so I erged out 10km, trying to stay at or below anaerobic threshold pace.  That lasted about halfway thru the set, then it was going to rise with pace.  Still, better than nothing.

Splits
Distance:    10000
Time:    44:07.1
Avg/500m:    02:12.4
Drag Factor:    126
Per Mile:    00:07:06

Record APFT, 289 points, 4 NOV 15, Fort McNair, DC

iThink:
Touché Amoré, "Home Away from Here"

WX at 09:52 Calm 10.00 A Few Clouds FEW130 62 51 67% NA NA 30.34 1027.6

Odometer 15B: 165.8mi

Z5. Average/max heart rate = no reading

I decided to just get this out of the way. 70 pushups, 77 situps. Not pressed for time, and the pushups were done in just over a minute. The situps closer to about 1:40. I didn't bring my GPS watch, so I didn't have a good notion of pacing. Turns out it was about right, and it was about as consistent as I should expect.

I would note that I've been running about the same speed for the last four years or so. I think if I can get my weight down to about screening weight that I'll get markedly faster, but that's a project for this winter.

My gargantuan two-patty burger and onion ring lunch was not the way to start that diet, however.

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 07:40 07:40 07:40 07:40 1.00
1.00 15:25 07:45 07:45 07:42 2.00

3.0mi, 32:25, 2 NOV 15, Springfield, Virginia

iThink:
Touché Amoré, "Whale Belly"
Touché Amoré, "Home Away From Here"

WX at 05:58 Calm 8.00 Mostly Cloudy BKN190 52 50 94% NA NA 30.07 1018.6

Odometer 15A: 447.0mi

Z2-3. Average/max heart rate = 142/156

Wogging to taper for a PT test. I am heavy, but that's something I'll try to fix this winter. My legs were tired, but this light run was very useful to loosen them up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.00 32:25 32:25 10:48 10:48 3.00