3.02mi, 28:25, 17 OCT 16, Springfield, Virginia

iThink:
MaX, "Aim"
Descendents, "Descendents"

WX at 6 AM (10) Oct 17 53 (12) 51 (11) 30.01 (1016) Calm mist RH 93

Odometer 15C: 350.5mi

Z3-Z4. Average/max heart rate = 149/162

Today didn't feel like a zone 3 run, although it was the first in a few days. Still, I needed to get at it to work things other than pushups and situps, which are coming back slowly and somewhat ugly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:45 09:45 09:45 09:45 1.00
1.00 18:54 09:10 09:10 09:27 2.00
1.02 28:25 09:30 09:19 09:25 3.02

5.05mi, 48:44, 14 OCT 16, Springfield, Virginia

iThink:
New Model Army, "Lust for Power"

WX at 6 AM (10) Oct 14 44.2 (6.8) 41.7 (5.4) 30.33 (1027) NW 2 RH 90

Odometer 15C: 347.5mi

Z3 start to Z4. Average/max heart rate = 146/166

Two weeks warning to do a PT test, so I started pushups and situps yesterday. Better late than never. Today followed two unintended rest days as I got used to an earlier start than I usually do.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:19 10:19 10:19 10:19 1.00
1.00 19:49 09:30 09:30 09:55 2.00
1.00 29:24 09:35 09:35 09:48 3.00
1.00 39:28 10:04 10:04 09:52 4.00
1.00 48:17 08:49 08:49 09:39 5.00
0.05 48:44 00:28 09:10 09:39 5.05

3.02mi, 32:31, 11 OCT 16, Springfield, Virginia

iThink:
For Against, "Stranded in Greenland"

WX at 6 AM (10) Oct 11 40.5 (4.7) 38.8 (3.8) 30.43 (1030) NW 1 RH 91

Odometer 15C: 342.4mi

Z3 low. Average/max heart rate = 134/151

Recovery run as I was pretty tired from yesterday's long run. Paces reflected accordingly as my legs were pretty tight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:03 11:03 11:03 11:03 1.00
1.00 21:47 10:44 10:44 10:54 2.00
1.02 32:31 10:44 10:32 10:46 3.02

11.89mi, 2:00:09, 10 OCT 16, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 11 AM (15) Oct 10 55.6 (13.1) 37.0 (2.8) 30.37 (1028) NW 13 RH 49
WX at 10 AM (14) Oct 10 53.6 (12.0) 36.7 (2.6) 30.35 (1027) N 15 RH 52

Odometer 15C: 339.4mi

Z3. Average/max heart rate = 146/166

I ran into someone I'd served with at Fort Hood some twenty years ago and hadn't seen since less two weddings I'd attended. It was good to see him again, and the time was extended as I took some time to catch up on the run and at his stopping point.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 2:00:09 00:09 00:09 10:06 11.89

6.03mi, 60:03, 8 OCT 16, Springfield, Virginia

iThink:
JFK, "Whiplash"

WX at 1 PM (17) Oct 07 66 (19) 60 (16) 30.22 (1023) NNW 5 RH 81

Odometer 15C: 327.5mi

Z3. Average/max heart rate = 146/166

Slow run, but one I needed to do after the last few days off. Yesterday was a particularly bad day for nutrition as I was pigging out. It was as bad a rest day as I've ever had.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:05 10:05 10:05 10:05 1.00
1.00 19:59 09:54 09:54 09:59 2.00
1.00 30:18 10:19 10:19 10:06 3.00
1.00 40:12 09:54 09:54 10:03 4.00
1.00 50:02 09:50 09:50 10:00 5.00
1.00 59:44 09:42 09:42 09:57 6.00
0.03 60:03 00:19 10:47 09:58 6.03

5.06mi, 49:26, 5 OCT 16, Springfield, Virginia

iThink:
Porter Robinson, "Lionhearted"
The Replacements, "Left of the Dial"

WX at 6 AM (10) Oct 05 56.1 (13.4) 53.6 (12.0) 30.29 (1025) NW 3 RH 91

Odometer 15C: 321.4mi

Z3 start, Z4 finish. Average/max heart rate = 146/164

Slow, lugubrious start, but capped with a pretty fast finish beyond the 40 minute mark. Not encouraging that it took that long to settle in, but at least I did. This time I'm starting earlier since the 20 minute difference yesterday in going to work turned my commute from 25 to over 100 minutes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:02 10:02 10:02 10:02 1.00
1.00 19:55 09:53 09:53 09:58 2.00
1.00 29:42 09:47 09:47 09:54 3.00
1.00 39:52 10:10 10:10 09:58 4.00
1.06 49:26 09:34 09:02 09:46 5.06

5.31mi, 52:43, 4 OCT 16, Springfield, Virginia

iThink:
The Killers, "When You Were Young"
Sugarcult, "Los Angeles"

WX at 7 AM (11) Oct 04 55.8 (13.2) 54.5 (12.5) 30.19 (1022) NW 3 RH 95

Odometer 15C: 316.3mi

Z3. Average/max heart rate = 145/159

Not a hard run, and not a slow one relative to effort. I do need to do a better job of purging myself before I run. The last mile was pretty uncomfortable.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:52 09:52 09:52 09:52 1.00
1.00 19:35 09:43 09:43 09:48 2.00
1.00 29:30 09:54 09:54 09:50 3.00
1.00 39:42 10:13 10:13 09:56 4.00
1.00 49:40 09:58 09:58 09:56 5.00
0.31 52:43 03:02 09:48 09:56 5.31

4.21mi, 42:34, 1 OCT 16, Springfield, Virginia

iThink:
Courage My Love, "Bridges"

WX at 4 PM (20) Oct 01 67.1 (19.5) 63.7 (17.6) 30.07 (1018) Variable 6 mist RH 88

Odometer 15C: 311.0mi

Z3 high. Average/max heart rate = no reading

Recovery run to work off some of the booze and food I ate last night. Today almost became a day off but I decided better of it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:28 10:28 10:28 10:28 1.00
1.00 20:23 09:55 09:55 10:11 2.00
1.00 30:39 10:17 10:17 10:13 3.00
1.00 40:37 09:58 09:58 10:09 4.00
0.21 42:34 01:57 09:19 10:07 4.21

7.77mi, 76:30, 30 SEP 16, Springfield, Virginia

iThink:
The Rolling Stones, "Gimme Shelter"

WX at 10 AM (14) Sep 30 63.0 (17.2) 59.2 (15.1) 30.15 (1020) Variable 6 RH 87

Odometer 15C: 306.8mi

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

I ran with great emotional discontent. So I decided to run with this iThink only. It's the only one that would stick. I feel much more motivated to run 6.66mi than 7.77mi, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:22 09:22 09:22 09:22 1.00
1.00 19:27 10:05 10:05 09:44 2.00
1.00 29:29 10:01 10:01 09:50 3.00
1.00 39:37 10:08 10:08 09:54 4.00
1.00 50:01 10:24 10:24 10:00 5.00
1.00 59:41 09:40 09:40 09:57 6.00
1.00 69:05 09:24 09:24 09:52 7.00
0.77 76:30 07:25 09:38 09:51 7.77

3.4mi, 31:15, 27 SEP 16, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 8 AM (12) Sep 27 64 (18) 60 (16) 29.97 (1014) NNW 5 RH 88

Odometer 15C: 298.0mi

Z4. Average/max heart rate = 152/166

Short run as I have to go somewhere in 40 minutes. At least it's something. And the iThink wasn't bad.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:48 09:48 09:48 09:48 1.00
1.00 18:49 09:01 09:01 09:25 2.00
1.00 27:57 09:08 09:08 09:19 3.00
0.40 31:15 03:18 08:14 09:11 3.40

8.6mi, 87:07, 24 SEP 16, Springfield, Virginia

iThink:
Ariana Grande feat. Zedd, "Break Free" (Jon Electra remix)
Hybrid, "Burnin'"
Darude, "Sandstorm"

WX at 11 AM (15) Sep 24 77.0 (25.0) 64.9 (18.3) 30.09 (1018) NE 2 RH 66

Odometer 15C: 294.3mi

Z4. Average/max heart rate = 152/166

I'm still not used to doing longer runs anymore and my legs were pretty dead. I'm not sure why that's the case, but it's not just overtraining. I just can't get any speed or power. I also kind of don't care.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:53 09:53 09:53 09:53 1.00
1.00 19:30 09:37 09:37 09:45 2.00
1.00 29:20 09:50 09:50 09:47 3.00
1.00 39:50 10:30 10:30 09:58 4.00
1.00 50:20 10:30 10:30 10:04 5.00
1.00 60:57 10:36 10:36 10:09 6.00
1.00 70:57 10:00 10:00 10:08 7.00
1.00 80:58 10:01 10:01 10:07 8.00
1.00 87:07 06:09 06:09 09:41 9.00

4.32mi, 44:57, 22 SEP 16, Springfield, Virginia

iThink:
Supermode, "Tell Me Why"

WX at Noon (16) Sep 22 81.1 (27.3) 60.3 (15.7) 30.13 (1020) Variable 2 RH 49

Odometer 15C: 285.7mi

Z3. Average/max heart rate = 149/165

Holy fucking shit dead legs. Today was going to be a recovery run, but it's been a while since I felt this beat the hell up, even on a day like this one.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:22 10:22 10:22 10:22 1.00
1.00 20:18 09:57 09:57 10:09 2.00
1.00 30:44 10:26 10:26 10:15 3.00
1.00 41:10 10:26 10:26 10:18 4.00
0.32 44:57 03:47 11:48 10:24 4.32

3.02mi, 31:53, 21 SEP 16, Springfield, Virginia

iThink:
Supermode, "Tell Me Why"

WX at 4 PM (20) Sep 21 80.2 (26.8) 66.4 (19.1) 30.12 (1019) Calm RH 62

Odometer 15C: 281.4mi

Z3. Average/max heart rate = 148/163

My legs were pretty destroyed from yesterday's run, so today was a recovery run. Slow but necessary.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:37 10:37 10:37 10:37 1.00
1.00 21:05 10:27 10:27 10:32 2.00
1.02 31:53 10:48 10:35 10:33 3.02

8.38mi, 87:51, 20 SEP 16, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Philip Glass, opening credits to Hamburger Hill
Dos Gringos, "Going in for Guns"

WX at 10 AM (14) Sep 20 71.6 (22.0) 66.7 (19.3) 30.13 (1020) N 5 RH 84

Odometer 15C: 278.4mi

Z3. Average/max heart rate = 149/166

I needed to run because I was feeling the "fat piece of shit" feeling yesterday when I ate but didn't run. So I decided to get in a long one today, and deliberately didn't go much beyond aerobic pace. The objective was to burn lard, which I think was reasonably successful today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:09 10:09 10:09 10:09 1.00
1.00 20:47 10:38 10:38 10:24 2.00
1.00 31:09 10:22 10:22 10:23 3.00
1.00 41:52 10:43 10:43 10:28 4.00
1.00 52:33 10:40 10:40 10:31 5.00
1.00 63:20 10:47 10:47 10:33 6.00
1.00 73:36 10:16 10:16 10:31 7.00
1.00 84:03 10:27 10:27 10:30 8.00
0.38 87:51 03:48 09:59 10:29 8.38

7.7mi, 78:07, 17 SEP 16, Springfield, Virginia

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

WX at 10 AM (14) Sep 17 70.7 (21.5) 64.0 (17.8) 30.22 (1023) SE 3 RH 79

Odometer 15C: 270.0mi

Z4. Average/max heart rate = 151/166

I didn't really feel like running, so I deliberately went to a place where there would be a lot of people running around wearing spandex as an outergarment. Then I was motivated to run faster. So I did.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 20:07 10:20 10:20 10:03 2.00
1.00 30:21 10:13 10:13 10:07 3.00
1.00 40:46 10:26 10:26 10:12 4.00
1.00 51:11 10:24 10:24 10:14 5.00
1.00 61:05 09:55 09:55 10:11 6.00
1.00 70:59 09:54 09:54 10:08 7.00
0.70 78:07 07:08 10:11 10:09 7.70

Homecoming

Home is supposed to be the place you strive for. You work and dream to survive to see it again to enjoy all of its comforts.  But when you can't enjoy the things you should, you enter an especially sad place.  No joy can come to you for reasons you don't know.

I wasn't in this state necessarily because "bad things occurred" overseas, although they did.  I was sad and lonely because I felt empty.  Something was missing.  Fun, danger, excitement, purpose, drive, friends, explosions, intrigue, exotic lands.  All were gone.  I had a great time in Iraq and I missed it.  Wake and mow the lawn?  Why?  Fuck the lawn.

I never really came home.

Robert Shaw, "Homecoming," in Justin Hudnall, Julia Dixon Evans, and Rolf Yngve, eds., Incoming

6.3mi, 60:20, 15 SEP 16, Springfield, Virginia

iThink:
deadmau5, "Strobe"
The Connells, "Fun & Games"

WX at 8 AM (12) Sep 15 69.4 (20.8) 54.1 (12.3) 30.2 (1022) Calm

Odometer 15C: 262.3mi

Z3-Z4. Average/max heart rate = 149/172

First run since coming home. Much like the last one, it's a slow run with little power going uphill. I should do leg presses, but I don't really feel like it. Same as it ever was.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:36 09:36 09:36 09:36 1.00
1.00 19:37 10:01 10:01 09:49 2.00
1.00 29:40 10:02 10:02 09:53 3.00
1.00 39:23 09:43 09:43 09:51 4.00
1.00 48:24 09:01 09:01 09:41 5.00
1.00 57:43 09:19 09:19 09:37 6.00
0.30 60:20 02:37 08:42 09:35 6.30

4.0mi on dreadmill, 39:22, 11 SEP 16

iThink:
Courage My Love, "Bridges"
Iron Maiden, "Loneliness of the Long Distance Runner"

WX at 3 AM (7) Sep 11 102 (39) 50 (10) 29.74 (1007) NW 5 RH 17

Odometer 15C: 256.0mi

Z3. Average/max heart rate = 148/154

Recovery run, not too hard. I decided to go controlled at about 10:00/mi pace because I had run pretty hard yesterday.

First two miles went pretty ugly, then after that was okay.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 19:39 19:39 09:49 09:49 2.00
2.00 39:22 19:44 09:52 09:51 4.00

7.0mi on dreadmill, 65:18, 10 SEP 16

iThink:
The Calling, "Wherever You Will Go"
Ariana Grande feat. Zedd, "Break Free" (Jon Electra Remix)

WX at 5 AM (9) Sep 10 105 (41) 53 (12) 29.74 (1007) Calm RH 18

Odometer 15C: 252.1mi

Z4. Average/max heart rate = 151/160

For running during the day at speed, I felt surprisingly okay. It could also be that I've been trying to sleep a lot more and I took yesterday off (less a lot of walking). What surprised me the most was relative heart rate. It was lower than the effort I felt. On the other hand, I've managed to shave off four pounds in the last few weeks.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
7.00 05:18 05:18 09:20 09:20 7.00

3.4mi, 35:22, 7 SEP 16

iThink:
Ariana Grande feat. Zedd, "Break Free"

WX at 4 PM (20) Sep 07 91 (33) 50 (10) 29.65 (1004) WNW 10 widespread dust RH 24

Odometer 15C: 245.1mi

Z3. Average/max heart rate = 144/158

My last run here, hopefully forever. No regrets, but I don't want to return. Fittingly enough, it was widespread dust as I was running - with luck I don't regret it later. Time to pack. At least the breeze made for a tolerable run in spite of the temperature.

Today's iThink has been on more or less infinite repeat the last two days at the desk as I was closing out tasks. Could be worse, I guess.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:21 10:21 10:21 10:21 1.00
1.00 21:01 10:40 10:40 10:30 2.00
1.00 31:35 10:34 10:34 10:32 3.00
0.40 35:22 03:48 09:29 10:24 3.40

6.96mi, 47:02+22:15, 5 SEP 16

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

WX at 3 PM (19) Sep 05 86 (30) 50 (10) 29.83 (1010) NNW 6 RH 29

Odometer 15C: 241.7mi

Z4. Average/max heart rate = 150/165, then 159/172

I had talked about wanting to run my longer 6.9mi, and today delivered the goods. The weather has started to break and it was time to get at it as soon as I could - and tonight's weather was a godsend compared to the last few weeks. 86F is the coolest it has been and I'm not willing to wake up early. That it was only 105F today was extraordinarily cool compared to what it's been lately, so I was gratified to get at it.

I took a break to get water and the Garmin Forerunner downloaded data, so I had to restart the clock.  Oops.

As a bonus feature, I ran exactly 6.9666 mi today. Awesome.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:16 10:16 10:16 10:16 1.00
1.00 20:26 10:10 10:10 10:13 2.00
1.00 30:45 10:18 10:18 10:15 3.00
1.00 40:40 09:55 09:55 10:10 4.00
0.65 47:02 06:22 09:47 10:07 4.65

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:39 09:39 09:39 09:39 1.00
1.00 19:33 09:54 09:54 09:47 2.00
0.31 22:15 02:42 08:41 09:38 2.31

6.66mi on dreadmill, 58:09, 3 SEP 16

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

WX at (no reading)

Odometer 15C: 234.7mi

Z4. Average/max heart rate = 162/178

6.66mi on the dreadmill, surprisingly quickly. It was in the morning, though, and I was still pretty fresh - rather than being all beat like I am at the end of the day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.66 58:09 58:09 08:44 08:44 6.66

5.03mi, 49:41, 1 SEP 16

iThink:
Courage My Love, "For Now"

WX at 9 AM (13) Sep 01 111 (44) 59 (15) 29.53 (1000) NW 16 RH 18

Odometer 15C: 228.0mi

Z3-Z4. Average/max heart rate = 155/166

I wasn't feeling very motivated, but I have to run. Or else. So I did, but not very fast. I felt like going slower, but I didn't. Also, I was watching the remainder if Jiro Dreams of Sushi while I was on the dreadmill.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.03 40:00 40:00 09:56 09:56 4.03
1.00 49:41 09:41 09:41 09:53 5.03

4.23mi, 40:55.8, 30 AUG 16

iThink:
Courage My Love, "Do As You're Told"

WX at 5 PM (21) Aug 30 96 (36) 44 (7) 29.62 (1003) NW 9 RH 16

Odometer 15C: 222.9mi

Z3. Average/max heart rate = 149/158

Not fast, but not quite recovery. I wasn't intent on going very hard, but didn't want to make it purely wogging either. I was intent on hitting one of my milestones, so I decided to go for 666 calories on the counter. I certainly wasn't in the mood to go 6.66mi, let alone 6.9mi. So I did.

There wouldn't have been an iThink normally since I was watching Jiro Dreams of Sushi on a tablet as I was running.  I'd wanted to watch it, but never got around to it until now, really.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.23 40:56 40:56 09:41 09:41 4.23

6.0mi, 58:25, 29 AUG 16

iThink:
Minor Threat, "Sob Story"
Minor Threat, "Someday We'll Look Back and Laugh"
ATB, "Ecstasy"

WX at 9 AM (13) Aug 29 116 (47) 50 (10) 29.59 (1002) N 7 RH 11

Odometer 15C: 218.6mi

Z3 high-Z4. Average/max heart rate = 153/167

Today was a day that was deliberately taken slower. The intent was a recovery run without becoming wogging. Today instead turned into a zone 4 run just above anaerobic threshold most of the day. It's a run that the legs say is a recovery run but the heart rate monitor certainly doesn't say that!

Still, better than nothing. I keep meaning to shift back to rabbit food diet, and really need to do it, but I keep kicking it to the right.

I don't even pretend to understand the iThink whiplash going between Minor Threat and ATB.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.00 58:25 58:25 09:44 09:44 6.00

6.66mi, 57:33, 28 AUG 16

iThink:
The Killers, "When You Were Young"
JFK, "Whiplash"

WX at 5 AM (9) Aug 28 114 (46) 55 (13) 29.68 (1005) N 13 RH 14

Odometer 15C: 212.6mi

Z4. Average/max heart rate = 161/180

For some reason, I was thinking about the original video for the first iThink. I don't do redemption much, so I prefer the one where the female protagonist jumps off the cliff.

The second one I'm not sure where it came from, but it was useful to motivate me to run faster.  Today was pretty good - and perhaps an indicator of the influence of heat as I run outside versus what I run when I'm inside.  It also could be because I got eight hours of sleep last night.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.66 57:33 57:33 08:38 08:38 6.66

4.61mi, 48:46, 27 AUG 16

iThink:
Mary Lou Lord, "Baby Blue"

WX at Midnight (4) Aug 27 86 (30) 50 (10) 29.71 (1006) NW 7 RH 28

Odometer 15C: 205.9mi

Z3 high. Average/max heart rate = 150/171

I thought about getting back at it last night but I was beat. So I decided to go first thing in the morning. Ugh.

This was run almost as a recovery run, but what made this different was sunlight. This is the first outdoor daylight run I have done in months. I've apparently turned into a vampire, because the sun just sucks the life out of me. Although the temperature is lower, the sun makes the apparent heat way worse, and thus, in spite of the pace, today turned into a festival of grit.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:20 10:20 10:20 10:20 1.00
1.00 20:53 10:33 10:33 10:26 2.00
1.00 31:32 10:39 10:39 10:31 3.00
1.00 42:18 10:46 10:46 10:34 4.00
0.61 48:46 06:28 10:36 10:35 4.61

4.61mi, 53:24, 25 AUG 16

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

WX at 5 PM (21) Aug 25 89 (32) 41 (5) 29.59 (1002) NNW 10 widespread dust RH 18

Odometer 15C: 201.3mi

Z3. Average/max heart rate = 1385/154

Recovery run at indeterminate pace, which ended up being about 11:35/mi. The intensity was deliberately easy so I wouldn't be tempted to go hard, and I started late, so the odds were kind of stacked against me anyway.

Still better than a rest day!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:23 11:23 11:23 11:23 1.00
1.00 22:51 11:28 11:28 11:25 2.00
1.00 34:40 11:50 11:50 11:33 3.00
1.00 46:36 11:55 11:55 11:39 4.00
0.61 53:24 06:49 11:10 11:35 4.61

6.9mi, 63:22, 24 AUG 16

iThink:
Edison Shine, "There Is A Light That Never Goes Out"

WX at Noon (16) Aug 24 102 (39) 39 (4) 29.53 (1000) NW 6

Odometer 15C: 196.6mi

Z4. Average/max heart rate = 162/180

Nothing fancy, nothing great, but better than nothing. It is a long time to have one song stuck in my head the way I did today. I was committed to running 6.9 miles, on principle.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.90 63:22 63:22 09:11 09:11 6.90

4.60mi, 46:49, 22 AUG 16

iThink:
Touché Amoré,"Home Away From Here"

WX at 4 PM (20) Aug 22 93 (34) 44 (7) 29.56 (1001) NW 5 RH 18

Odometer 15C: 189.7mi

Z4. Average/max heart rate = 148/166

I cannot believe I have gone 9 days since my last workout. That is a brutal indicator of just how much suck my job has entailed in the last two weeks.

At least I was stretching it out, and I didn't feel so bad. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:09 10:09 10:09 10:09 1.00
1.00 20:25 10:16 10:16 10:12 2.00
1.00 30:56 10:31 10:31 10:19 3.00
1.00 41:01 10:05 10:05 10:15 4.00
0.60 46:49 05:48 09:39 10:11 4.60

4.63mi, 49:37, 14 AUG 16

iThink:
Touché Amoré, "Whale Belly"
Apollo 440 cover of Blue Oyster Cult, "Don't Fear the Reaper"
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 4 PM (20) Aug 14 95 (35) 53 (12) 29.56 (1001) NNW 3 RH 24

Odometer 15C: 185.0mi

Z3. Average/max heart rate = 150/164

I've gone eight days in between workouts. That is an indicator of just how desperate the pace at work has become. I am really burnt the hell out.

I finished the first real draft of what I was asked to write. It is done but it is a history that was written about four times as fast as any history I would ever want to write. I wrote a 12,500 word monograph in the space of about two weeks. That is fuckin' ludicrous.

I was faced with trading exercise for sleep. I could recover, in theory, but I had to have the sleep to think straight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:09 10:09 10:09 10:09 1.00
1.00 20:40 10:30 10:30 10:20 2.00
1.00 31:33 10:54 10:54 10:31 3.00
1.00 42:36 11:03 11:03 10:39 4.00
0.63 49:37 07:01 11:08 10:43 4.63

6.66mi on dreadmill, 1:00:1, 7 AUG 16

iThink:
Courage my Love, "Bridges"

WX at 11 AM (15) Aug 06 111 (44) 48 (9) 29.50 (0999) WNW 12 RH 12

Odometer 15C: 180.3mi

Z4. Average/max heart rate = 158/177

I've been sitting at my desk enough where my upper back and shoulders are starting to hurt. I need to power thru it because I'm trying to finish out a writing task I was given last week but haven't had the wherewithal to do anything with until now. It's being done hard and fast, but it's getting done one way or another.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.66 60:01 60:01 09:01 09:01 6.66

4.0mi on dreadmill, 36:03, 6 AUG 16

iThink:
Dos Gringos, "Going In For Guns"

WX at 10 AM (14) Aug 05 113 (45) 53 (12) 29.53 (1000) WNW 13 RH 14

Odometer 15C: 173.7mi

Z3. Average/max heart rate = 155/167

Nothing fancy, but better than nothing at all. I was starting to drone behind the desk. That means it's time to roll out and get my dreadmill on. There's no way I'm running outside in 113F heat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.00 36:04 36:04 09:01 09:01 4.00

6.66mi on dreadmill, 60:42, 3 AUG 16

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

WX at 7 AM (11) Aug 03 116 (47) 41 (5) 29.41 (0996) N 9 RH 8

Odometer 15C: 169.7mi

Z4. Average/max heart rate = 157/179

July, in general, licked my ass raw. Period. It has been 11 days since I last worked out. That is indicative of just how fucking shitty this last month was at work.

That is why I felt like running exactly 6.66mi.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.66 60:42 00:42 09:07 09:07 6.66

4.63mi, 49:41.2, 24 JUL 16

iThink:
Touché Amoré, "Home Away From Here"
Courage My Love, "Bridges"

WX at 3 PM (19) Jul 24 93 (34) 48 (9) 29.41 (0996) Variable 2 RH 21
WX at 4 PM (20) Jul 24 87 (31) 48 (9) 29.41 (0996) Variable 2 RH 25

Odometer 15C: 162.7mi

Z3. Average/max heart rate = 144/160

Recovery run, first outdoor run in a while. I ate dinner earlier today, which was a mistake. I should've gone for a run at that time and then ate later. By the time I got around to it, it was later than I wanted and it felt accordingly unpleasant. I'm feeling the effects of rapidly pumping up mileage after not doing much lately, but I need to get it in because I'm guaranteed to get in at least one or two rest days during the week, involuntarily.

I ran negative splits. Sort of. But that's not the point in a recovery run, which this was. At least I wasn't trapped into an arbitrary speed like I suffer when I'm on the dreadmill.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:30 10:30 10:30 10:30 1.00
1.00 21:47 11:17 11:17 10:54 2.00
1.00 32:36 10:49 10:49 10:52 3.00
1.00 43:16 10:40 10:40 10:49 4.00
0.63 49:41 06:25 10:11 10:44 4.63

5.0mi on dreadmill, 46:58, 23 JUL 16

iThink:
Touché Amoré, "Pathfinder"

WX at 6 AM (10) Jul 23 105 (41) 48 (9) 29.53 (1000) WNW 22 RH 14

Odometer 15C: 158.0mi

Z3. Average/max heart rate = 146/157

Yes, I really had as short a song as "Pathfinder" in my head as I ran on the dreadmill for over 45 minutes. Continuously.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
5.00 46:58 46:58 09:24 09:24 5.00

6.0+1.0mi on dreadmill, 55:44+9:37, 22 JUL 16

iThink:
New Model Army, "Lurhstaap"

WX at 8 AM (12) Jul 22 116 (47) 50 (10) 29.56 (1001) W 17 RH 11

Odometer 15C: 152.8mi

Z4. Average/max heart rate = 166/178

I skipped yesterday, so I decided to go long. I'm glad I did, but boy, did it suck. I needed to make up for all the days I missed this week, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
6.00 55:44 55:44 09:17 09:17 6.00
1.00 65:21 09:37 09:37 09:20 7.00

4.0mi on dreadmill, 38:14, 20 JUL 16

iThink:
None.

WX at 5 PM (21) Jul 20 93 (34) 51 (11) 29.56 (1001) NNW 7 RH 24

Odometer 15C: 145.7mi

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

First workout in a few days. I was in a particularly black mood tonight and so decided to hit the dreadmill, but the movie that came to mind that I wanted to watch on the dreadmill was Yurusarezaru mono, a movie I associate with unhealthy levels of wrath, even for me.

I was feeling a lot of wrath. In general. It's not just because today was hot. That actually wasn't a factor. It was just work.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.00 38:14 38:14 09:33 09:33 4.00

3.0mi on dreadmill, 26:31, 16 JUL 16

iThink:
Touché Amoré, "Home Away from Here"

WX at 5 PM (21) Jul 16 96 (36) 42 (6) 29.47 (0998) W 9 RH 15

Odometer 15C: 141.5mi

Z3-Z4. Average/max heart rate = 159/177

I tried running, and started hacking up something fierce about a mile in. I decided to grit it out another mile, and stopped to get a water bottle. Then I got back on it and it got worse. I cut my intended four miles to three and called it quits. At least it's better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 17:53 17:53 08:56 08:56 2.00
1.00 26:31 08:38 08:38 08:50 3.00

5.25mi on dreadmill, 45:09, 14 JUL 16

iThink:
Colin Hay, "Overkill" (acoustic)

WX at 9 AM (13) Jul 14 114 (46) 51 (11) 29.44 (0997) WNW 12 RH 13

Odometer 15C: 138.3mi

Z4. Average/max heart rate = 162/179

First time on the dreadmill as of late, and against all odds, it didn't feel that bad. It could also be that the extremely limited range of motion I had on the elliptical caused no end of soreness in my calves, so I decided to go for something closer to regular running. I'm not running outside where it's 114F, though. Thus the dreadmill, in relative air-conditioned comfort.

As usual, running is the most cost-effective calorie burner per minute there is, more than rowing, more than elliptical. I might get away with more of it here since dreadmills have much softer surfaces than pavement.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
5.25 45:09 45:09 08:36 08:36 5.25

4.0mi on elliptical, 29:01, 12 JUL 16

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

WX at 8 AM (12) Jul 12     109 (43)     44 (7)     29.50 (0999)     NNW 14

Odometer 15C: 133.0mi equivalent

Z3.  Average/max heart rate = 131/137

I needed a light recovery waddle from yesterday's hard session, so I got on in today, knowing I was crushed for time.  I also got in 30 GHD situps to offset the 40 I did yesterday.  No real reason, just because.

No Splits.

8.0mi on elliptical, 53:47, 11 JUL 16

iThink: none.

WX at      7 AM (11) Jul 11     109 (43)     44 (7)     29.50 (0999)     NW 18     widespread dust

Odometer 15C: 131.0mi equivalent

Z3.  Average/max heart rate = 145/171

Wow, that was fast.  Way faster than at night.  It could be that I'm not waddling at the end of the day.  That was awesome.

No Splits.

3.41mi on Concept2 Model D, 35:00, 10 JUL 16

iThink: none.

WX at      5 PM (21) Jul 10     89 (32)     48 (9)     29.50 (0999)     NW 9 RH 24

Odometer 15C: 127.0mi equivalent

Z3.  Average/max heart rate = no reading

35 minutes on the elliptical is better than none at all.  Maybe I shouldn've gone running if it was going to be under 90F.

No splits.

8.0mi on elliptical, 76:57, 8 JUL 16

iThink:
Jeffrey Runnings, "F for Emphasis"

WX at      4 PM (20) Jul 08     87 (31)     46 (8)     29.56 (1001)     NW 6 RH 24

Odometer 15C: 125.0mi equivalent.

Z3.  Average/max heart rate = 145/153

It was actually quite nice by the time I finished, although I was sweating up a storm, like I usually do. If I have to wait until really late for it to get pleasant, it's too late. I knew today was going to be oppressive when it was already 95 degrees at 6:00am.  Yay.

The job this week has been bad, really bad.  If I have to choose between workout and sleep it is bad.

No Splits.

8.0mi on elliptical, 81:09, 4 JUL 16

iThink:
Erik Voeks, "Can't Let Go Now"

WX at      4 PM (20) Jul 04     93 (34)     55 (13)     29.41 (0996)     S 7     widespread dust RH 28

Odometer 15C: 120.7mi equivalent

Z3.  Average/max heart rate = 131/155

Widespread dust = no way in hell I'm going outside.  Time for more old man PT on the elliptical, followed by 30 GHD situps.

Time is not really authoritative.

No Splits.

5,000m on Concept2 Model D, 21:38.2, 28 JUN 16

iThink:
Touché Amoré, "Home Away from Here"

WX at      4 PM (20) Jun 28     98 (37)     50 (10)     29.53 (1000)     NW 13 RH 19

Odometer 15C: 116.7mi

Z4.  Average/max heart rate = no reading

Using a Concept2 other than my own means the foot straps are likely going to be trashed, and this was no exception, even though this was in the best condition of the ones I saw.  Thus, I had to stop three times to tighten foot straps, and in doing so, inadvertently chumped my way off what would be a recent personal best at this time.

I didn't expect to do it, by any stretch.  I was feeling particularly tired and almost chickened out, but I rationalized that I should just do 5,000 on the erg and be done with it.  I didn't feel that great at first, cranking around 2:14/500m, but by about 800m in, I was settling in at about 2:10 pace and then just continued to accelerate where I was holding pretty steady at 2:06-2:07 in the last 1000m.

Next time, I fold over the leg straps so they don't budge, although I'm sure this speed was a one-off.  The few seconds I took to tighten straps probably would've made the difference in time, about six seconds.

Splits
Distance:    5000
Time:    21:38.2
Avg/500m:    02:09.8
Drag Factor:    103
Per Mile:    00:06:58

60min on elliptical, 27 JUN 16

iThink:
None - as I was reading David Drake's The Tank Lords

WX at 4 PM (20) Jun 27     102 (39)     39 (4)     29.50 (0999)     WNW 14     widespread dust RH 11

Odometer 15C: 116.5mi

Z3.  Average/max heart rate = 152/167

I was thinking about running outside, in spite of it being 104F when I got back to my room.  Then I saw the observation of "widespread dust" and thought better of it.

I don't know, nor do I want to know what particulates are in the air.  I do know I'm going to hack like a smoker if I run seven miles like I was thinking about doing tonight.  Instead, I just went an hour on the elliptical, and that was surprisingly hard.

The calorie counter said 870, although I'm not sure how much credence to give it.  I was dehydrated, though, so I put away a liter of water afterwards.  I may regret that if I'm doing the old-man shuffle back and forth to the latrine for a while.

5.0mi, 50:42, 26 JUN 16

iThink:
Courage My Love, "Bridges"

WX at 5 PM (21) Jun 26 87 (31) 46 (8) 29.56 (1001) WNW 2 RH 23

Odometer 15C: 114.5mi

Z3. Average/max heart rate = 147/170

First workout in five days. For real. Last week was that bad, but not as bad as the week prior. I would've gone yesterday but I was so exhausted that I haired out and went to sleep for about eight blissful hours of rack, which is the most sleep I've had in a few weeks. I knew it was what I needed because I actually woke up rested this morning, which was the first time in a while. The absence of a reset day is pretty brutal, and I really hadn't gotten one in a while. Once again, I'm back to the choice of run or sleep, and when I decide it's time for sleep, it's because I have a reasonably good sense that something is going to crack if I don't. But I needed to get a run in tonight, so I did. The weather was deceptive, if only because when I started, it was almost 90F. At 11:00pm. Yes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:29 10:29 10:29 10:29 1.00
1.00 20:40 10:11 10:11 10:20 2.00
1.00 30:49 10:09 10:09 10:16 3.00
1.00 41:01 10:12 10:12 10:15 4.00
1.00 50:42 09:41 09:41 10:08 5.00

7.0mi, 72:15, 21 JUN 16

iThink:
Touché Amoré, "Home Away from Here"
Morrissey, "Fantastic Bird"

WX at 4 PM (20) Jun 21 93 (34) 51 (11) 29.53 (1000) W 9 RH 24
WX at 3 PM (19) Jun 21 98 (37) 46 (8) 29.53 (1000) WNW 13 RH 17

Odometer 15B: 427.8mi

Z4. Average/max heart rate = 158/169

I can't think of a bigger cognitive dissonance than interleaving these two songs, but since they were playing interleaved with each other on a playlist before I went for my run, guess what two songs were stuck in my head as I got at it. Surprisingly, they didn't really conflict with each other. It's still weird as hell to skip between post-punk emo and Morrissey, though.

Today was far too fast a start for prudent work, and it reared its ugly head as I damn near bonked in the second to last mile. Problem is that I can't stop to drink water or I'm going to be shuttling back and forth to the latrine all night long.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:41 09:41 09:41 09:41 1.00
1.00 19:40 10:00 10:00 09:50 2.00
1.00 29:53 10:13 10:13 09:58 3.00
1.00 39:57 10:05 10:05 09:59 4.00
1.00 50:13 10:15 10:15 10:03 5.00
1.00 61:19 11:06 11:06 10:13 6.00
1.00 72:15 10:56 10:56 10:19 7.00

5.0mi, 50:52, 19 JUN 16

iThink:
Touché Amoré, "Home Away from Here"

WX at 4 PM (20) Jun 19 93 (34) 46 (8) 29.74 (1007) NNW 5 RH 20

Odometer 15B: 420.8mi

Z3. Average/max heart rate = 148/163

It's 93 degrees, just shy of 11:00pm...YOLO! I ate ice cream and upside down cake, thus guaranteeing that I would go running tonight. There is no way I could eat that and get away with just going to sleep. OMFG it is hot as hell.

At least the weather report isn't saying "widespread dust" like it has been most of the day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:10 10:10 10:10 10:10 1.00
1.00 20:20 10:10 10:10 10:10 2.00
1.00 30:48 10:28 10:28 10:16 3.00
1.00 40:59 10:12 10:12 10:15 4.00
1.00 50:52 09:53 09:53 10:11 5.00

4.5mi, 49:36, 18 JUN 16

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

WX at 5 PM (21) Jun 18 84 (29) 51 (11) 29.65 (1004) ESE 3 widespread dust

Odometer 15C: 109.4mi

Z3 low. Average/max heart rate = no reading.

Not quite wogging, but pretty close. I didn't need to go long two days in a row, so I decided to cut it short. I did do 30 GHD situps at the end. It's ben a while since I've done them, and I was feeling it.

I also know what days I'm going to miss working out, so I can't afford to take any rest days any more.  I'll get them, albeit not accompanied by sleep.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:50 10:50 10:50 10:50 1.00
1.00 22:01 11:11 11:11 11:01 2.00
1.00 33:18 11:17 11:17 11:06 3.00
1.00 44:18 11:00 11:00 11:05 4.00
0.50 49:36 05:17 10:35 11:01 4.50

7.0mi, 71:17, 17 JUN 16

iThink:
Dos Gringos, "Going In For Guns"

WX at 5 PM (21) Jun 17 78 (26) 46 (8) 29.56 (1001) SE 9 RH 31

Odometer 15B: 415.7mi

Z3. Average/max heart rate = 147/158

I very nearly chickened out but I needed to run. I couldn't afford to take a break, as many days as I've lost this week. So I decided to go for six at the usual pace, and then the last mile as recovery of sorts. Once again, I don't really care about the time, but I do care about the lard burnage.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:00 10:00 10:00 10:00 1.00
1.00 20:16 10:15 10:15 10:08 2.00
1.00 30:12 09:56 09:56 10:04 3.00
1.00 40:08 09:55 09:55 10:02 4.00
1.00 50:10 10:02 10:02 10:02 5.00
1.00 60:24 10:15 10:15 10:04 6.00
1.00 71:17 10:53 10:53 10:11 7.00

10,000m on Concept2 Model D, 44:06, 16 JUN 16

iThink: Joan Osborne, "One of Us"

WX at      5 PM (21) Jun 16     93 (34)     44 (7)     29.50 (0999)     W 13     widespread dust RH 18

Odometer 15B: 408.7mi

Z3.  Average/max heart rate = 149/168

I needed to do something and there's been widespread dust since this morning, so 10km on the erg it was.  Then 25 GHD situps.

Splits
Distance:    10000
Time:    44:06.9
Avg/500m:    02:12.3
Drag Factor:    110
Per Mile:    00:07:06

4.0mi, 42:33, 13 JUN 16

iThink:
Courage My Love, "Bridges"

WX at 5 PM (21) Jun 13 78 (26) 33 (1) 29.74 (1007) W 5 RH 19

Odometer 15B: 408.5mi

Z3. Average/max heart rate = 141/157

I almost chickened out but decided to get in four easy. Negative splits, although it's hard not to run negative splits, as slow as I started.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:05 11:05 11:05 11:05 1.00
1.00 21:48 10:44 10:44 10:54 2.00
1.00 32:25 10:36 10:36 10:48 3.00
1.00 42:33 10:09 10:09 10:38 4.00

4.6mi, 45:26, 11 JUN 16

iThink:
Courage My Love, "Bridges"

WX at 5 PM (21) Jun 11 78 (26) 44 (7) 29.77 (1008) W 5 RH 29

Odometer 15B: 404.3mi

Z3. Average/max heart rate = 148/163

I was tired, but I needed to get a run in. It really has been four days since I last did anything. So I had to do something today. I need to grind out my 4.6 two-lapper even if I don't feel like doing much, every day I can.

Negative splits too! Of course, that's nothing to really write home about, but the last split indicated I was better off than I thought. Especially at the end.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:00 10:00 10:00 10:00 1.00
1.00 20:00 10:00 10:00 10:00 2.00
1.00 29:49 09:49 09:49 09:56 3.00
1.00 39:36 09:47 09:47 09:54 4.00
0.63 45:26 05:50 09:16 09:49 4.63

6.0mi, 63:14, 7 JUN 16

iThink:
Courage My Love, "Bridges"

WX at 4 PM (20) Jun 07 82 (28) 50 (10) 29.74 (1007) N 3 RH 32

Odometer 15B: 399.3mi

Z3. Average/max heart rate = 147/159

The goal was to run long, although I think six was long enough. I felt pretty good by the end of mile 3, as usual. I have deliberately not gone hard so I can rebuild base, but also so I don't flame out after a week or two. I don't have to run fast, but I do want to burn lard. So burn it is. I got the munchies, but I recognize that the munchies are exactly what I need to be feeling. So I won't hit the chow tonight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:18 10:18 10:18 10:18 1.00
1.00 20:46 10:28 10:28 10:23 2.00
1.00 31:29 10:43 10:43 10:30 3.00
1.00 42:06 10:37 10:37 10:31 4.00
1.00 52:34 10:28 10:28 10:31 5.00
1.00 63:14 10:41 10:41 10:32 6.00

5.07mi, 51:16, 6 JUN 16

iThink:
Courage My Love, "The River"

WX at 4 PM (20) Jun 06 84 (29) 48 (9) 29.71 (1006) Variable 1 RH 28

Odometer 15C: 104.9mi

Z3. Average/max heart rate = 148/160

Slightly faster, but inconsistent. I started late and finished late as I was talking with someone. I need to get more than four hours of sleep. Badly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:08 10:08 10:08 10:08 1.00
1.00 20:22 10:14 10:14 10:11 2.00
1.00 30:27 10:05 10:05 10:09 3.00
1.00 40:33 10:05 10:05 10:08 4.00
1.00 50:36 10:03 10:03 10:07 5.00
0.07 51:16 00:41 09:41 10:07 5.07

5.43mi, 56:40, 5 JUN 16

iThink:
Courage My Love, "Bridges"

WX at 2 PM (18) Jun 05 93 (34) 51 (11) 29.71 (1006) ESE 8 RH 24
WX at 3 PM (19) Jun 05 89 (32) 51 (11) 29.71 (1006) SE 8 RH 27

Odometer 15B: 393.3mi

Z3. Average/max heart rate = 152/168

If I were running in normal conditions, I would consider this pace wogging. The heat means that even a pace this slow is still well inside zone 3 and the average was very nearly to anaerobic threshold. So, not wogging, based on heart rate monitor. Goddamn it was hot as fuck. It cooled four degrees by the time I was done - which I definitely noticed.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:46 09:46 09:46 09:46 1.00
1.00 19:58 10:12 10:12 09:59 2.00
1.00 30:53 10:55 10:55 10:18 3.00
1.00 41:43 10:50 10:50 10:26 4.00
1.00 52:21 10:37 10:37 10:28 5.00
0.43 56:40 04:19 10:03 10:26 5.43

7.0mi, 73:16, 4 JUN 16

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day"
Courage My Love, "Lost Cause"

WX at 4 PM (20) Jun 04 87 (31) 48 (9) 29.74 (1007) Variable 2 widespread dust RH 25

Odometer 15B: 387.8mi

Z3-Z4. Average/max heart rate = 152/169

This run was not fast, nor was it particularly hard, but it's 87F from a start of 91F when I started. Peak temperature earlier today was 107F. As usual, the goal is lard burnage. Nothing more. According to the Garmin 310XT, I burned over a thousand calories, so that is a good sign.

There were no splits faster than 10:16/mi. That's okay, because given the heat, I didn't feel prepared to go any harder than I did.

More important is the fact that I finally PTed more than one day in a series.  Time to see if I can go thru Tuesday as given my work schedule, Wednesday and Thursday nights are enforced rest days because I have to stay late and start early the next day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:29 10:29 10:29 10:29 1.00
1.00 21:12 10:43 10:43 10:36 2.00
1.00 31:50 10:37 10:37 10:37 3.00
1.00 42:15 10:25 10:25 10:34 4.00
1.00 52:31 10:16 10:16 10:30 5.00
1.00 62:54 10:24 10:24 10:29 6.00
1.00 73:16 10:21 10:21 10:28 7.00

10,000m on Concept2 Model D, 43:56.3, 3 JUN 16

iThink:
None.

WX at 5 PM (21) Jun 03     86 (30)     41 (5)     29.68 (1005)     S 3 RH 21

Odometer 15B: 380.8mi

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

First erg in a long while.  I wasn't looking for anything hard, but I was looking to burn off the ice cream I ate that night.

Splits
Distance:    10000
Time:    43:56.3
Avg/500m:    02:11.8
Drag Factor:    106
Per Mile:    00:07:04

4.62mi, 44:39, 30 MAY 16

iThink:
Touché Amore, "Home Away From Here"

WX at 5 PM (21) May 30 80 (27) 48 (9) 29.80 (1009) NW 8 RH 32

Odometer 15B: 380.4mi

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

Today was strange. I wasn't really up for much other than a recovery run, but found that I was running a bit faster than I expected. The weather was pleasant and I felt okay. So I went a little bit harder than I expected to do, and that's fine.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:02 10:02 10:02 10:02 1.00
1.00 19:46 09:44 09:44 09:53 2.00
1.00 29:08 09:22 09:22 09:43 3.00
1.00 38:49 09:40 09:40 09:42 4.00
0.62 44:39 05:50 09:25 09:40 4.62

3.3mi, 32:49, 29 MAY 16

iThink:
Courage My Love, "Bridges"

WX at 4 PM (20) May 29 78 (26) 44 (7) 29.80 (1009) NNW 8 RH 29

Odometer 15B: 375.8mi

Z3. Average/max heart rate = 145/163

Maybe not a recovery run, but not hard and not long. I also have the munchies, which is probably promising, but not something I need to really have at midnight.

But hey, on the bright side, negative splits! That's big improvement over yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:13 10:13 10:13 10:13 1.00
1.00 20:18 10:05 10:05 10:09 2.00
1.00 30:03 09:45 09:45 10:01 3.00
0.30 32:49 02:46 09:14 09:57 3.30

6.93mi, 68:03, 28 MAY 16

iThink:
A Day to Remember, "All I Want"
Ride, "Like A Daydream"

WX at 4 PM (20) May 28 77 (25) 48 (9) 29.77 (1008) Variable 2 RH 36

Odometer 15B: 372.4mi

Z3. Average/max heart rate = 153/165

I didn't feel great, but I took a day off as I was away from home plate. Today wasn't fast, but the weather was quite pleasant and so it went better. But my only training objective is to burn lard. That's about it. Also, I thought I was going to just hit 6.66mi, but I actually got in 6.93mi, so bonus.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:16 10:16 10:16 10:16 1.00
1.00 19:54 09:37 09:37 09:57 2.00
1.00 29:34 09:40 09:40 09:51 3.00
1.00 39:19 09:45 09:45 09:50 4.00
1.00 48:59 09:40 09:40 09:48 5.00
1.00 58:49 09:51 09:51 09:48 6.00
0.93 08:03 09:14 09:55 09:49 6.93

4.65mi, 44:34.7, 27 MAY 16

iThink:
Iron Maiden, "Aces High"

WX at 11 PM (3) May 26 78 (26) 48 (9) 29.68 (1005) E 7 RH 34

Odometer 15B: 365.5mi

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

I didn't feel great, but I had to get one in today. It's been a few days since I last worked out and although I would've gone last night, I needed to get more than four hours of sleep. Unfortunately, I only got 4 and a half, but it was so I could run this morning.

I forgot how much I dislike running under a warm sun in some ways. I like it overcast and cool. Oh well. When the sun's out, you run in the sun. The other reason I was probably running positive splits was that I wasn't hydrated enough and I ended up stopping for water in my last mile...which made a major difference.

I cannot afford to go three days between runs as the rule.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:28 09:28 09:28 09:28 1.00
1.00 19:03 09:35 09:35 09:31 2.00
1.00 28:39 09:37 09:37 09:33 3.00
1.00 38:31 09:52 09:52 09:38 4.00
1.00 44:35 06:04 06:04 08:55 5.00

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.