10,000m on Concept2 Model D, 21:37/21:28, 30 JAN 17, Springfield, Virginia

iThink:
For Against, "Outside A Heart"

WX at 7 PM (0) Jan 30     32.2 (0.1)     11.8 (-11.2)     30.03 (1016)     WNW 6

Odometer 14B: 410.2mi

Z3-4.  Average/max heart rate = 149/167

I stopped at the halfway mark as I hadn't hydrated beforehand.  I probably should chug something more constructive than Diet Coke, but it was the closest thing at hand.

Sprint finish might not have been the brightest idea but I didn't care.  Today was running a high risk of being a Do Nothing But Eat day had I not resolved to immediate crank out 10km upon getting home from work.  Glad I did.

Splits
Distance:    10000
Time:    44:44.7
Avg/500m:    02:14.2
Drag Factor:    110
Per Mile:    00:07:12

4.28mi, 42:10, 29 JAN 17, Springfield, Virginia

iThink:
Tommy Keene, "Today and Tomorrow"
Tommy Keene, "Running For Your Life"

WX at 5 PM (22) Jan 29 44.4 (6.9) 19.4 (-7.0) 29.74 (1007) W 3 RH 36

Odometer 16: 138.6mi

Z4. Average/max heart rate = 153/168

Not quite a recovery run, but not a fast hard one either. My legs were in the suck after yesterday's run. I've finally taken the orthotics back out, although I do relatively little running and so the orthotics may not make a major difference. The shoes are MUCH more flexible than otherwise, and I don't think I'm risking injury by running without them. I could be wrong, of course.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 20:00 10:13 10:13 10:00 2.00
1.00 30:25 10:25 10:25 10:08 3.00
1.00 39:25 09:00 09:00 09:51 4.00
0.28 42:10 02:45 09:50 09:51 4.28

5.04mi, 48:11, 28 JAN 17, Springfield, Virginia

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

WX at 2 PM (19) Jan 28 46.8 (8.2) 19.9 (-6.7) 29.74 (1007) W 8 RH 34

Odometer 16: 134.3mi

Z4. Average/max heart rate = 157/171

Not great after yesterday's run, but certainly better than what would've been nothing at all. Surprisingly, I ran all splits under 10 minutes, which I certainly didn't feel that great about doing, but I'll take it where I can get it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:52 09:52 09:52 09:52 1.00
1.00 19:19 09:27 09:27 09:39 2.00
1.00 28:44 09:25 09:25 09:35 3.00
1.00 38:40 09:56 09:56 09:40 4.00
1.00 47:50 09:10 09:10 09:34 5.00
0.04 48:11 00:22 09:02 09:34 5.04

15,000m on Concept2 Model D, 67:37.5, 27 JAN 17, Springfield, Virginia

iThink:
Jan and Dean, "The Little Old Lady (from Pasadena)"
Love Spit Love, "Am I Wrong"

WX at 11 PM (4) Jan 27     37.9 (3.3)     15.8 (-9.0)     29.84 (1010)     WNW 8 RH 40

Odometer 14B: 410.2mi

Z3.  Average/max heart rate = 149/161

Four flipping days since I've exercised.  It has been a shit week.  It's rare that I start cranking 15km at 10pm.  But I did.  Surprisngly, it went well.

Splits
Distance:    15000
Time:    67:37.5
Avg/500m:    02:15.2
Drag Factor:    117
Per Mile:    00:07:15

8,000m on Concept2 Model D, 35:42.9, 23 JAN 17, Springfield, Virginia

iThink:
Bear McCreary, "Apotheosis"

WX at 6 AM (11) Jan 23     47.3 (8.5)     45.1 (7.3)     29.48 (998)     Variable 7     mist RH 92

Odometer 14B: 410.2mi

Z3.  Average/max heart rate = 148/158

It's rare for me to chain workouts inside 12 hours of each other, but I had momentum, and it'd be a shame not to ride it out.  So, slow start, but a surprisingly decent finish, well inside the 36:00 target time I'd originally thought.

Splits
Distance:    8000
Time:    35:42.9
Avg/500m:    02:13.9
Drag Factor:    115
Per Mile:    00:07:11

10,000m on Concept2 Model D, 44:25.4, 22 JAN 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 11 PM (4) Jan 22     50.0 (10.0)     48.4 (9.1)     29.61 (1002)     Variable 5     light rain; mist RH 94

Odometer 14B: 410.2mi

Z4.  Average/max heart rate = 151/159

I don't usually erg this late at night, but the alternative was to make this a Do Nothing But Eat day that I couldn't afford after the amount I ate this weekend.

Not great, but not bad, and better than nothing at all.

Splits
Distance:    10000
Time:    44:25.4
Avg/500m:    02:13.3
Drag Factor:    112
Per Mile:    00:07:09

8.3mi, 82:34, 21 JAN 17, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Sugarcult, "Dead Living"

WX at 5 PM (22) Jan 21 48 (9) 48 (9) 29.82 (1009) Calm RH 100

Odometer 16: 129.2mi

Z3-Z4. Average/max heart rate = 147/172

Today wasn't very fast, but it was risking turning into a Do Nothing But Eat Day, which I can't afford. So I went, knowing I started too late to go the very long distance I wanted. It was also overcast and drizzly, and that's not really long run weather for me.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:14 10:14 10:14 10:14 1.00
1.00 20:13 09:59 09:59 10:07 2.00
1.00 30:37 10:24 10:24 10:12 3.00
1.00 40:38 10:00 10:00 10:09 4.00
1.00 50:20 09:43 09:43 10:04 5.00
1.00 60:18 09:58 09:58 10:03 6.00
1.00 70:31 10:13 10:13 10:04 7.00
1.00 79:38 09:06 09:06 09:57 8.00
0.30 82:34 02:57 09:50 09:57 8.30

5.41mi, 50:16, 19 JAN 17, Springfield, Virginia

iThink:
The Connells, "Fun and Games"
Elizabeth Elmore, "You Blink"

WX at 5 PM (22) Jan 19 48.9 (9.4) 37.6 (3.1) 30.02 (1016) Calm RH 64

Odometer 16: 120.9mi

Z4. Average/max heart rate = 155/173

A good run after a day that almost turned into "do nothing but eat." Instead, the edict to close out the office early resulted in getting back with enough sunlight to eke out a remarkably quick run as of late. I usually run better in the afternoon than in the morning, but this was really productive.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:46 09:46 09:46 09:46 1.00
1.00 18:41 08:55 08:55 09:21 2.00
1.00 28:23 09:42 09:42 09:28 3.00
1.00 37:50 09:27 09:27 09:27 4.00
1.00 46:42 08:52 08:52 09:20 5.00
0.41 50:16 03:35 08:43 09:18 5.41

8,000m on Concept2 Model D, 35:26.8, 17 JAN 17, Springfield, Virginia

iThink:
Ramin Djawadi, "A Forest"
that dog., "Being With You"

WX at      6 AM (11) Jan 17     39.6 (4.2)     38.3 (3.5)     30.19 (1022)     Calm RH 95

Odometer 14B: 410.2mi

Z4.  Average/max heart rate = 152/166

My legs are sore from the last two days, but erging was a very useful cross-training exercise to get some of the lactate out of my quads.  Rough start at around 2:18/500, but finished pretty strong at about 2:09/500.  Can't argue with that.

Splits
Distance:    8000
Time:    35:26.8
Avg/500m:    02:12.9
Drag Factor:    116
Per Mile:    00:07:08

5.04mi, 53:20, 16 JAN 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 2 PM (19) Jan 16 44.1 (6.7) 30.7 (-0.7) 30.38 (1028) SSE 6 RH 59

Odometer 16: 115.5mi

Z3. Average/max heart rate = 150/165

Slow, and I mean SLOW recovery run. My legs were absolutely destroyed (and already sore at the start) from yesterday's run. I still had the hot spot, so this was going to be five miles of not-junk.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:24 10:24 10:24 10:24 1.00
1.00 20:45 10:21 10:21 10:23 2.00
1.00 31:28 10:43 10:43 10:29 3.00
1.00 42:29 11:01 11:01 10:37 4.00
1.00 52:56 10:27 10:27 10:35 5.00
0.04 53:20 00:23 09:45 10:35 5.04

8.25mi, 83:13, 15 JAN 17, Springfield, Virginia

iThink:
Above and Beyond feat. Oceanlab, "Satellite"
P.I.L., "Rise"

WX at 2 PM (19) Jan 15 49.1 (9.5) 14.7 (-9.6) 30.35 (1027) NNW 3 RH 24

Odometer 16: 110.5mi

Z4. Average/max heart rate = 161/168

Breaking in a new set of orthotics. What I didn't count on was a hot spot right on top of my arch, which is what I get for taunting chance by going for a long run after taking substantial time off from running the last few weeks AND on new orthotics. Front end was rough, back end was better, but the hot spot is in. Oops. I was thinking about going 9-some, but discretion is the better part of valor. I need to run tomorrow to offset cutting today's run short, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:35 09:35 09:35 09:35 1.00
1.00 21:28 11:53 11:53 10:44 2.00
1.00 31:10 09:42 09:42 10:23 3.00
1.00 41:09 09:59 09:59 10:17 4.00
1.00 51:20 10:11 10:11 10:16 5.00
1.00 61:12 09:52 09:52 10:12 6.00
1.00 70:48 09:35 09:35 10:07 7.00
1.00 80:50 10:03 10:03 10:06 8.00
0.25 83:13 02:23 09:31 10:05 8.25

11,000m on Concept2 Model D, 52:07, 14 JAN 17, Springfield, Virginia

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

WX at      Midnight (5) Jan 14     42 (6)     21 (-6)     30.67 (1038)     Calm     light rain RH 41

Odometer 14B: 410.2mi

Z3.  Average/max heart rate = 138/152

I almost got called back into work tonight.  I dodged that bullet, and to celebrate the end of a somewhat unenjoyable work week, I celebrated with a 750 of Lindeman's Framboise Lambic.  That bottle was YEARS old and the lambic was still pretty goddamn awesome.

The bloating and gas that ensued during my easy erg was not so goddamn awesome.

First 1km was a stop to take a short bathroom break. Then I reset it for 10km and got at it in a less pickup-ish way.

Splits
Distance:    10000
Time:    47:19.2
Avg/500m:    02:22.0
Drag Factor:    116
Per Mile:    00:07:37

10,000m on Concept2 Model D, 43:53.9, 11 JAN 17, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at      7 PM (0) Jan 11     47.7 (8.7)     39.9 (4.4)     30.25 (1024)     Calm     light rain RH 74

Odometer 14B: 410.2mi

Z4.  Average/max heart rate = 155/172

Wasn't sure how I was going to feel, so I was experimenting with rowing pulses of two strokes at a time, to see where I might go with heartrate.  Interestingly, it seems to work to help manage heart rate while still maintaining some modicum of speed.  Interestingly, I wasn't particularly killing myself and still cranked out a pretty respectable time.

One thing I didn't expect to get was some cramps in my right calf, as well as a hell of a lot of popping in my knees.

I'll try running tomorrow since the weather is supposed to be nicer.

Splits
Distance:    10000
Time:    43:53.9
Avg/500m:    02:11.7
Drag Factor:    114
Per Mile:    00:07:04

6,000m on Concept2 Model D, 25:09.2, 10 JAN 17, Springfield, Virginia

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

WX at 8 PM (1) Jan 10     36.3 (2.4)     12.6 (-10.8)     30.31 (1026)     SSE 8 RH 37

Odometer 14B: 410.2mi

Z4-Z5.  Average/max heart rate = 166/176

Personal best at this distance, rather unexpected for being as tired as I felt.  I had momentum, so I cranked it as hard as I could.  Pleasant surprise!

Splits
Distance:    6000
Time:    25:09.2
Avg/500m:    02:05.8
Drag Factor:    115
Per Mile:    00:06:45

10,000m on Concept2 Model D, 43:46.9, 9 JAN 17, Springfield, Virginia

iThink:
David Bowie, "Heroes"
John Williams, "The Battle for Endor" from the Return of the Jedi soundtrack

WX at 6 AM (11) Jan 09     12.9 (-10.6)     5.0 (-15.0)     30.76 (1041)     Calm RH 70

Odometer 14B: 410.2mi

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

Hard crank today as I took yesterday off (and probably shouldn't have) but I was pleasantly surprised as I started adjusting my target time downwards.  I'd originally thought 44:30, then 44:00, but I certainly did not expect to crank 43:46 this morning. 

Closing in on the finish, I had just a little extra impetus knowing that I had the eventual target time of 43:50 in the bag and could go hell for leather at the end.  All good.

Splits
Distance:    10000
Time:    43:46.9
Avg/500m:    02:11.3
Drag Factor:    123
Per Mile:    00:07:03

15,000m on Concept2 Model D, 68:53, 7 JAN 17, Springfield, Virginia

iThink:
Ariana Grande feat. Zedd, "Break Free" (Jon Electra remix)
Sugarcult, "Dead Living"

WX at 10 AM (15) Jan 07     21 (-6)     14 (-10)     30.32 (1026)     NNW 10     light snow RH 73 WC 10 (-12)

Odometer 14B: 410.2mi

Z3.  Average/max heart rate = 142/151

Goal was to crank 15km inside 69 minutes without busting 150.  Oops.  Broke 151 less than 500m out.  Had a break in concentration and missed it.

I really did go 5 days in between workouts.  That will not happen again.


Splits
Distance:    15000
Time:    68:53.2
Avg/500m:    02:17.8
Drag Factor:    108
Per Mile:    00:07:23

11,000m on Concept2 Model D, 51:06, 2 JAN 17, Springfield, Virginia

iThink:
Stephen Root & Steve Emney, "Tonight This Ends"
Peter Gabriel, "Games Without Frontiers"

WX at 10 PM (3) Jan 02     42 (6)     41 (5)     30.19 (1022)     Calm RH 93

Odometer 14B: 410.2mi

Z3.  Average/max heart rate = 141/151

First iThink is because I've been playing a lot of Burnout Paradise: The Ultimate Box as of late.

Goal today was to work in some aerobic recovery, but I latched onto a certain time and cranked outside of the target zone to get there.  Oops.  Otherwise, I was holding a steady increase from 140bpm up to about 150bpm over 45 minutes.

If I felt sufficiently motivated, I would consider doing a half marathon to see how I'd feel - but I'm not sure I feel that moto right now.  I may save it for a day where the weather is really unpleasant.

Splits
Distance:    10000
Time:    46:30.2
Avg/500m:    02:19.5
Drag Factor:    113
Per Mile:    00:07:29

10.28mi, 98:54, 1 JAN 17, Springfield, Virginia

iThink:
Iron Maiden, "The Trooper"
Sugarcult, "Dead Living"

WX at Noon (17) Jan 01 52.2 (11.2) 30.0 (-1.1) 30.21 (1023) Variable 5 RH 42

Odometer 16: 102.2mi

Z3 start, Z5 finish. Average/max heart rate = 161/179

Wasn't sure how as I was going to feel, but when I saw the weather was mid-40F, I knew I had to go for a long run. So I did, and I was curious to see how I was going to feel. My goal was to hold under 10:00/mi, which led me to some stretches of well into Zone 5 to hold pace going uphill, but the aggregate was comfortably below 10min/mi. I'm pretty sure I'll pay for this run later this week, so I need to get in a easy recovery run or row to work off lactate tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:32 09:32 09:32 09:32 1.00
1.00 19:40 10:09 10:09 09:50 2.00
1.00 29:22 09:42 09:42 09:47 3.00
1.00 39:24 10:01 10:01 09:51 4.00
1.00 49:21 09:57 09:57 09:52 5.00
1.00 58:31 09:10 09:10 09:45 6.00
1.00 67:50 09:19 09:19 09:41 7.00
1.00 77:05 09:15 09:15 09:38 8.00
1.00 87:10 10:05 10:05 09:41 9.00
1.00 96:17 09:07 09:07 09:38 10.00
0.28 98:54 02:37 09:21 09:37 10.28

10,000m on Concept2 Model D, 43:38.6, 30 DEC 16, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
Drowning Pool, "Bodies"
Jane Wiedlin, "Tangled"

WX at 11 PM (4) Dec 30     25.7 (-3.5)     19.2 (-7.1)     30.12 (1019)     Calm RH 76

Odometer 14B: 410.2mi

Z4-Z5.  Average/max heart rate = 154/180

I should seriously consider working out at night if tonight is any indicator.  This was a medley of cranking away.  The first 2,000 was done at ludicrously fast speed (closing on 1:56/500m by the end of that segment) with a split of 8:24/2000m.  The rest was at whatever pace I felt I could hold, and instead of yesterday's aerobic workout, I decided to see how far I could go towards lactate threshold without really keeling over.  I was pleasantly surprised at the level of intensity I was able to sustain.

Also, personal best at this distance in a long while, so always a good thing too.

Splits
Distance:    10000
Time:    43:38.6
Avg/500m:    02:10.9
Drag Factor:    113
Per Mile:    00:07:01

15,000m on Concept2 Model D, 69:23.2, 29 DEC 16, Springfield, Virginia

iThink: deadmau5, "Strobe"

WX at 11 AM (16) Dec 29     42.6 (5.9)     40.1 (4.5)     29.74 (1007)     Calm RH 90

Odometer 14B: 410.2mi

Z3.  Average/max heart rate = 144/151

First full day back with hot water.  Rowed my first 15k in a long while, and the goal was not to exceed 150 bpm (which I was good until the last 500m) while trying to make 69:30.  Oops.

Splits
Distance:    15000
Time:    69:23.2
Avg/500m:    02:18.8
Drag Factor:    111
Per Mile:    00:07:27

5,000m on Concept2 Model D, 22:33.5, 24 DEC 16, Springfield, Virginia

iThink: None.

WX at 9 AM (14) Dec 24     41.0 (5.0)     39.9 (4.4)     30.21 (1023)     S 13     light rain; mist RH 95

Odometer 14B: 410.2mi

Z3.  Average/max heart rate = no reading

Hot water's out at the house, so the goal was something easy without it becoming a Do Nothing But Eat Day.  Fuck, I hate x-moose.

Splits
Distance:    5000
Time:    22:33.5
Avg/500m:    02:15.3
Drag Factor:    110
Per Mile:    00:07:16

7.25mi, 73:12, 22 DEC 16, Springfield, Virginia

iThink:
some of Stewart Copeland's work on Dead Like Me
Bear McCreary, "One Year Later"
Ariana Grande feat. Zedd, "Break Free" (Jon Electra remix)

WX at 4 PM (21) Dec 22 55 (13) 23 (-5) 30.06 (1017) NW 18G23

Odometer 16: 91.9mi

Z4. Average/max heart rate = 152/168

Man, today started slow and somewhat poorly. By the last two miles I felt much better, but my legs were tired from the last few days. Just gotta be careful not to overtrain.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:40 09:40 09:40 09:40 1.00
1.00 20:33 10:52 10:52 10:16 2.00
1.00 30:57 10:25 10:25 10:19 3.00
1.00 40:52 09:55 09:55 10:13 4.00
1.00 51:07 10:15 10:15 10:13 5.00
1.00 61:38 10:30 10:30 10:16 6.00
1.00 70:45 09:08 09:08 10:06 7.00
0.25 73:12 02:27 09:46 10:06 7.25

5.34mi, 55:51, 21 DEC 16, Springfield, Virginia

iThink:
deadmau5, "There might be coffee"

WX at 4 PM (21) Dec 21 48 (9) 17 (-8) 30.24 (1024) Calm RH 29

Odometer 16: 84.6mi

Z3. Average/max heart rate = 147/160

Recovery run from last few days. I felt like crap because I have a head cold and it is not good. Also, my legs are tired. I forced myself to get out there because otherwise I risk become a piece of crap.

I also realize that every x-moose that goes by, I hate it a little more each year.  Many people look forward to the season, but I personally can't fucking wait for it to be over.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:40 10:40 10:40 10:40 1.00
1.00 21:07 10:26 10:26 10:33 2.00
1.00 31:45 10:39 10:39 10:35 3.00
1.00 42:18 10:33 10:33 10:35 4.00
1.00 52:10 09:52 09:52 10:26 5.00
0.34 55:51 03:41 10:49 10:27 5.34

10,000m on Concept2 Model D, 44:44.8, 20 DEC 16, Springfield, Virginia

iThink:
Morrissey, "Dial-a-Cliché"

WX at      Noon (17) Dec 20     34.0 (1.1)     15.1 (-9.4)     30.52 (1033)     Calm RH 45

Odometer 14B: 410.2mi

Z3.  Average/max heart rate = 150/160

I finally saw Star Wars: Rogue One last night and could not sleep afterwards.  Without giving many spoilers to the plot, it triggered a number of things that have vexed me over the last few years, and they would not stop.

This started as an attempt to within aerobic threshold, which lasted up until about the last 4000m.  The average was within, but I have to have the discipline to go VERY easy on the erg, which is hard to do.

Splits
Distance:    10000
Time:    44:44.8
Avg/500m:    02:14.2
Drag Factor:    110
Per Mile:    00:07:12

10,000m on Concept2 Model D, 44:27.2, 19 DEC 16, Springfield, Virginia

iThink:
Rush, "Middletown Dreams"

WX at      9 AM (14) Dec 19     32.0 (0.0)     17.1 (-8.3)     30.73 (1040)     NNE 15 RH 53 WC 21 (-6)

Odometer 14B: 410.2mi

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

Nothing hard, but something to follow on the long run from yesterday.

Splits
Distance:    10000
Time:    44:27.2
Avg/500m:    02:13.4
Drag Factor:    106
Per Mile:    00:07:09

9.23mi, 98:19, 18 DEC 16, Springfield, Virginia

iThink:
The Millions, "Riga (Freedom)"
Bear McCreary, "The Olympic Carrier"

WX at 1 PM (18) Dec 18 64.9 (18.3) 59.0 (15.0) 29.9 (1012) SSW 8 RH 81

Odometer 16: 79.3mi

Z3 high. Average/max heart rate = 152/169

I felt less than motivated to go today, but I needed to after taking almost the entire week off. Goal is to try to continue to do LSD all week long now that I don't have to be up early for work.

My legs were pretty tired by the 7-mile mark, so not very encouraging.

Splits

SGMT AGRGT SEGMT PERMI AVGPC DIST
1.00 10:15 10:15 10:15 10:15 1.00
1.00 20:38 10:24 10:24 10:19 2.00
1.00 30:39 10:00 10:00 10:13 3.00
1.00 41:22 10:43 10:43 10:20 4.00
1.00 52:07 10:45 10:45 10:25 5.00
1.00 62:47 10:41 10:41 10:28 6.00
1.00 73:40 10:52 10:52 10:31 7.00
1.00 85:10 11:30 11:30 10:39 8.00
1.00 96:00 10:50 10:50 10:40 9.00
0.23 98:19 02:19 10:05 10:39 9.23

5,000m on Concept2 Model D, 22:12.7, 12 DEC 16, Springfield, Virginia

iThink:
David Bowie, "Heroes"

WX at 6 AM (11) Dec 12     42.1 (5.6)     42.1 (5.6)     29.93 (1013)     S 12     light rain RH 100

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 145/152

Neither recovery nor hard, but I was doing this to try to get some of the tightness out of my legs, which seems to have worked, at least in my quads, where I felt it the most.

Splits
Distance:    5000
Time:    22:12.7
Avg/500m:    02:13.3
Drag Factor:    104
Per Mile:    00:07:09

5.03mi, 52:56, 11 DEC 16, Springfield, Virginia

iThink:
Max, "Aim"
Sugarcult, "Dead Living"

WX at 3 PM (20) Dec 11 39.9 (4.4) 24.1 (-4.4) 30.41 (1029) S 13 RH 52

Odometer 16: 70.1mi

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

For pacing, perhaps not the recovery run I hoped to achieve. I still needed to work off the lactic acid from yesterday, so as usual, there is no such thing as junk mileage at this point in my life, especially when today's goal was a paltry 11:00/mi pace.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:48 10:48 10:48 10:48 1.00
1.00 21:13 10:26 10:26 10:37 2.00
1.00 31:37 10:24 10:24 10:32 3.00
1.00 42:35 10:58 10:58 10:39 4.00
1.03 52:56 10:21 10:03 10:31 5.03

11.36mi, 1:54:56, 10 DEC 16, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
Sugarcult, "Los Angeles"
The Connells, "Fun & Games"
Iron Maiden, "The Trooper"
Iron Maiden, "Loneliness of the Long Distance Runner"

WX at Noon (17) Dec 10 37.0 (2.8) 12.9 (-10.6) 30.49 (1032) NW 14 RH 36
WX at 11 AM (16) Dec 10 36.0 (2.2) 14.0 (-10.0) 30.51 (1033) NNW 14 RH 40

Odometer 16: 65.1mi

Z4. Average/max heart rate =

First run in a while. I was starting to cramp in the last mile, an indicator that I am very rusty. It was kind of chilly but I went a little lighter on snivel gear based on what I thought the starting temperature was (32F) in spite of running during the day.

I started a little later than I should've, but I was judging whether to go early and take the colder temperature versus waiting for it to warm up.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:16 10:16 10:16 10:16 1.00
1.00 0:20:39 10:23 10:23 10:19 2.00
1.00 0:29:51 09:12 09:12 09:57 3.00
1.00 0:39:41 09:51 09:51 09:55 4.00
1.00 0:49:54 10:13 10:13 09:59 5.00
1.00 1:00:11 10:17 10:17 10:02 6.00
1.00 1:10:33 10:22 10:22 10:05 7.00
1.00 1:20:36 10:02 10:02 10:04 8.00
1.00 1:30:52 10:16 10:16 10:06 9.00
1.00 1:41:10 10:18 10:18 10:07 10.00
1.00 1:51:27 10:17 10:17 10:08 11.00
0.36 1:54:56 03:29 09:41 10:07 11.36

4,000+6,000m on Concept2 Model D, 17:48.7+26:31.1, 8 DEC 16, Springfield, Virginia

iThink:
M83, "Midnight City"

WX at 6 AM (11) Dec 08     36.9 (2.7)     34.9 (1.6)     30.05 (1017)     Calm RH 92

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 148/162

This didn't start very auspiciously, but it finished great as I stopped briefly, reoriented, and then started to crank in earnest.  The end was attempting to crank within not exceeding 160 bpm on the HRM, which I went over by 1 in the finish.  It is all about control.

The iThink was a bit off the beaten path.  At least it's better than the song I had stuck in my head yesterday morning, which was Morrissey's "Dial-a-Cliché."

Splits
Distance:    4000
Time:    17:48.7
Avg/500m:    02:13.6
Drag Factor:    104
Per Mile:    00:07:10

Distance:    6000
Time:    26:31.1
Avg/500m:    02:12.6
Drag Factor:    104
Per Mile:    00:07:07

10,000m on Concept2 Model D, 44:34.3, 5 DEC 16, Springfield, Virginia

iThink:
Keene Brothers, "Death of the Party"

WX at 6 AM (11) Dec 06     42.8 (6.0)     29.7 (-1.3)     30.11 (1019)     Calm RH 59

Odometer 14B: 410.1mi

Z3-Z4.  Average/max heart rate = 148/160

Today started inauspiciously, then turned surprisingly efficient for relative effort.  I didn't expect to be turning the pace I did at the end, especially as tired as I felt waking up.

Splits
Distance:    10000
Time:    44:35.9
Avg/500m:    02:13.8
Drag Factor:    103
Per Mile:    00:07:11

10,000m on Concept2 Model D, 44:34.3, 5 DEC 16, Springfield, Virginia

iThink:
Sugarcult, "Riot"
Sugarcult, "Los Angeles"

WX at 6 AM (11) Dec 05     41.0 (5.0)     38.8 (3.8)     30 (1015)     Calm RH 91

Odometer 14B: 410.1mi

Z3-Z4.  Average/max heart rate = 152/168

Had to do something after taking the weekend off.  This is a start.

Splits
Distance:    10000
Time:    44:34.3
Avg/500m:    02:13.7
Drag Factor:    103
Per Mile:    00:07:10

10,000m on Concept2 Model D, 44:15.6, 1 DEC 16, Springfield, Virginia

iThink:
Sugarcult, "Riot," "Dead Living," and "Los Angeles"

WX at 5 AM (10) Dec 01     52.5 (11.4)     40.3 (4.6)     29.67 (1004)     NW 14     light rain

Odometer 14B: 410.1mi

Z4, Z5 finish.  Average/max heart rate = 157/182

I forced myself to get down to the erg because I'd been trading exercise for sleep the last few days.  Work has been that bad.

I am starting to lard out in a way that I need to directly attack, but right now, changing diet is going to have to shift for a bit until this week is out.

Splits
Distance:    10000
Time:    44:15.6
Avg/500m:    02:12.8
Drag Factor:    103
Per Mile:    00:07:07

8.22mi, 77:01, 27 NOV 16, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 5 PM (22) Nov 27 49.3 (9.6) 25.5 (-3.6) 30.18 (1022) W 5 RH 39

Odometer 16: 53.8mi

Z4. Average/max heart rate = 164/171

First run in a while, but I needed to run off my Thanksgiving chow. I was also starting later than I would've liked as I was unindustrious and didn't start early enough.

Today went faster than I would've expected for as much time off my feet as I had.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:15 09:15 09:15 09:15 1.00
1.00 19:25 10:11 10:11 09:43 2.00
1.00 28:51 09:26 09:26 09:37 3.00
1.00 38:35 09:44 09:44 09:39 4.00
1.00 47:46 09:12 09:12 09:33 5.00
1.00 56:56 09:09 09:09 09:29 6.00
1.00 65:46 08:51 08:51 09:24 7.00
1.00 75:12 09:26 09:26 09:24 8.00
0.22 77:01 01:49 08:15 09:22 8.22

10,000m on Concept2 Model D, 46:50.4, 23 NOV 16, Springfield, Virginia

iThink:
Mason Daring, "Galileo Was Right"
Iron Maiden, "The Loneliness of the Long Distance Runner"

WX at      6 AM (11) Nov 23     23.7 (-4.6)     20.1 (-6.6)     30.35 (1027)     Calm RH 85

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 134/141

I probably should steel myself for running outside, but not at this temperature.  Erging also involves less prep time at the front end.

Today was very deliberately controlled.  Goal was not to leave zone 3, which I achieved - the time I settled onto was 47:00 with a HR not to exceed 140.  I made 46:50, but blew it at 141.  However, aside from a purely aerobic workout, today's objective was also to burn lard.

Splits
Distance:    10000
Time:    46:50.4
Avg/500m:    02:20.5
Drag Factor:    104
Per Mile:    00:07:32

6,000m on Concept2 Model D, 27:38, 22 NOV 16, Springfield, Virginia

iThink:
Touché Amoré, "Home Away from Here"

WX at 6 AM (11) Nov 21     34.7 (1.5)     14.9 (-9.5)     29.94 (1013)     WNW 21 RC 23 (-5) RH 43

Odometer 14B: 410.1mi

Z3 low.  Average/max heart rate = 139/146

Not going outside right now.  Not because it's particularly nasty, but because it's cold.  Recovery only today.

Splits
Distance:    6000
Time:    27:38.0
Avg/500m:    02:18.2
Drag Factor:    103
Per Mile:    00:07:25

10,000m on Concept2 Model D, 44:44.2, 21 NOV 16, Springfield, Virginia

iThink:
Opening credits from You're the Worst (from Slothrust, "7:30 AM")
Hilary Duff, "Wake Up"

WX at      6 AM (11) Nov 21     34.7 (1.5)     14.9 (-9.5)     29.94 (1013)     WNW 21 WC 23(-5) RH 54

Odometer 14B: 410.1mi

Z3-Z4.  Average/max heart rate = 154/170

One casual look at the weather = not going outside when the wind chill is 23F.  Also, I didn't want to risk pounding my knees any more than I did on Saturday, which was therapeutic, but I need to figure out a better option than one long run and one day of being a piece of shit.


The first iThink has its reasons.

Splits
Distance:    10000
Time:    44:44.2
Avg/500m:    02:14.2
Drag Factor:    103
Per Mile:    00:07:12

10.26mi, 1:42:22, 19 NOV 16, Springfield, Virginia

iThink:
Touché Amoré, "Home Away from Here"
Iron Maiden, "Loneliness of the Long Distance Runner"

WX at 11 AM (16) Nov 19 61.3 (16.3) 47.5 (8.6) 29.83 (1010) SE 6 RH 60
10 AM (15) Nov 19 57.4 (14.1) 47.7 (8.7) 29.87 (1011) Calm RH 70

Odometer 16: 45.6mi

Z3. Average/max heart rate = 152/166

First PT in a few days and I decided to take a long run while the opportunity availed itself.  It was nice, a little warmer than I usually like, but certainly nice enough to run without any snivel gear.  So there was that.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:17 09:17 09:17 09:17 1.00
1.00 19:14 09:57 09:57 09:37 2.00
1.00 29:02 09:49 09:49 09:41 3.00
1.00 39:19 10:17 10:17 09:50 4.00
1.00 49:28 10:09 10:09 09:54 5.00
1.00 59:41 10:13 10:13 09:57 6.00
1.00 69:50 10:09 10:09 09:59 7.00
1.00 79:37 09:47 09:47 09:57 8.00
1.00 90:13 10:36 10:36 10:01 9.00
1.00 99:35 09:22 09:22 09:58 10.00
0.27 102:22 02:47 10:19 09:58 10.27

10,000m on Concept2 Model D, 42:22.2, 16 NOV 16, Springfield, Virginia

iThink:
Saxon Shore, "Amber, Ember, Glow"

WX at      6 AM (11) Nov 16     32.4 (0.2)     30.9 (-0.6)     29.87 (1011)     Calm RH 94

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 150/160

The goal today was to try to erg under anaerobic threshold.  That was largely successful until about the last 3000m.  The next milestone was to hold it under 160, which I did, for the most part.  I need to do a longer, slower erg, just to see what it feels like, and also to burn more lard.

Splits
Distance:    10000
Time:    44:42.2
Avg/500m:    02:14.1
Drag Factor:    104
Per Mile:    00:07:12

10,000m on Concept2 Model D, 44:17.0, 15 NOV 16, Springfield, Virginia

iThink:
John Williams, "Men of Yorktown March"
A Day to Remember, "All I Want"
Basil Poledouris, "Hymn to Red October"

WX at      6 AM (11) Nov 15     47.8 (8.8)     43.0 (6.1)     29.93 (1013)     WNW 3 RH 83

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 154/170

Wasn't sure how I'd feel, but getting up was easier, so an indicator that I was rested enough to take on a long erg.  I could feel and hear my knees popping this morning, but there was no pain.  Of course, as much running as I did this past weekend, I'm sure there's some delayed payment.

Splits
Distance:    10000
Time:    44:17.0
Avg/500m:    02:12.8
Drag Factor:    103
Per Mile:    00:07:08

4.23mi, 43:52, 12 NOV 16, Springfield, Virginia

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day"

WX at 5 PM (22) Nov 12 48.4 (9.1) 22.8 (-5.1) 30.31 (1026) Calm RH

Odometer 16: 35.3mi

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

Recovery run, and any mile that involved uphills showed it. Mile 4 was an aberration as it was almost entirely downhill. But at least I got one in to work off the lactic acid from yesterday!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:20 10:20 10:20 10:20 1.00
1.00 20:56 10:37 10:37 10:28 2.00
1.00 32:05 11:08 11:08 10:42 3.00
1.00 41:26 09:22 09:22 10:22 4.00
0.23 43:52 02:25 10:33 10:22 4.23

A memory of my childhood

When I was a kid, I used to go over to a friend's house as he had a RCA Selectavision VCR.  It was an old one as it had manual tuner knobs for VHF and UHF.  One of the movies that got a lot of repeat viewing was Midway, which fit in well with my ambition at the time to be a naval aviator.

It wasn't until much later that I realized it was a John Williams soundtrack, the most prominent piece of which was the Men of Yorktown march, as featured above.  If there was a leitmotif of something I remember from being a kid, that was one of the touchstones.

As an adult, having been a plans officer in combat, it is much, much harder for me now to watch the scenes filmed for Torpedo 8 and Torpedo 3's attack on the Combined Carrier Force.  It's not real life.  It's not ground combat.  That's not the point.

10.35mi, 99:09, 11 NOV 16, Springfield, Virginia

iThink:
Freespace Blue Planet: AoA Soundtrack, "Aim"
The Cure, "A Forest" (from Concert)
Ramin Djawadi, "A Forest"

WX at 1 PM (18) Nov 11 63.5 (17.5) 37.0 (2.8) 29.89 (1012) NNW 13 RH 37

Odometer 16: 31.0mi

Z4. Average/max heart rate = 153/173

It's Veteran's Day, and I felt like getting in a long run, and I did. Not very ambitious, I felt, but as it turns out, it was quite a bit faster than I thought it'd be for relative perceived effort. I'm also running in the mid-day when I'm more limbered out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:07 09:07 09:07 09:07 1.00
1.00 19:11 10:04 10:04 09:35 2.00
1.00 28:47 09:37 09:37 09:36 3.00
1.00 38:51 10:03 10:03 09:43 4.00
1.00 48:42 09:51 09:51 09:44 5.00
1.00 58:27 09:46 09:46 09:45 6.00
1.00 67:53 09:25 09:25 09:42 7.00
1.00 77:22 09:29 09:29 09:40 8.00
1.00 87:11 09:49 09:49 09:41 9.00
1.00 95:59 08:47 08:47 09:36 10.00
0.35 99:09 03:10 09:03 09:35 10.35

10,000m on Concept2 Model D, 44:52.3, 10 NOV 16, Springfield, Virginia

iThink:
Sugar, "Tilted"
Ramin Djawadi, "A Forest"
Sugarcult, "Dead Living"

WX at 6 AM (11) Nov 10     40.8 (4.9)     33.3 (0.7)     30.08 (1018)     NNW 6  RH 74

Odometer 14B: 410.1mi

Z3-Z4.  Average/max heart rate = 151/165

Two days of sybaritic living out of town meant I needed to get at it this morning no matter how much I felt like sleeping in.

Not very encouraging when I feel like I have to work pretty hard just to crank 45 minutes.  It didn't used to feel that hard.

Splits
Distance:    10000
Time:    44:52.3
Avg/500m:    02:14.6
Drag Factor:    104
Per Mile:    00:07:13

6,000m on Concept2 Model D, 26:40.5, 7 NOV 16, Springfield, Virginia

iThink:
The All-American Rejects, "Move Along"
Deadmau3, "Strobe"
WX at 6 AM (11) Nov 07     34.7 (1.5)     31.8 (-0.1)     30.47 (1031)     Calm  RH 89

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 152/167

Still working up as I can feel it in the upper back and lats as I'm trying to get going.  It eventually warms up, but I'm nowhere close to what I was doing two years ago, let alone before that.  However, it's a useful counterpoint and I don't have to run for competition distance or time, so that's that.

Splits
Distance:    6000
Time:    26:40.5
Avg/500m:    02:13.4
Drag Factor:    105
Per Mile:    00:07:09

0.42mi+3.88mi, 36:06, 6 NOV 16, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 4 PM (21) Nov 06 66.9 (19.4) 30.0 (-1.1) 30.27 (1025) N 5 RH 25

Odometer 16: 20.7mi

Z3 high. Average/max heart rate = 149/163

Somewhere in the middle of my fucking irritated malaise I decided to get a run in. It was pretty good, all things being equal, but it was in the afternoon when I'm fully limbered out and I'd taken a day off. I'll probably pay for it later, but the weather was too good to pass up. So I went.

The iThink is pretty apropos.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:12 09:12 09:12 09:12 1.00
1.00 18:46 09:34 09:34 09:23 2.00
1.00 28:27 09:41 09:41 09:29 3.00
0.88 36:06 07:39 08:42 09:18 3.88

10,000m on Concept2 Model D, 46:12.7, 5 NOV 16

iThink:
None - watching Koyaanisqatsi

WX at Noon (16) Nov 05     61.0 (16.1)     37.8 (3.2)     30.34 (1027)     NW 9 RH 42

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 147/163

First time on the erg since coming home.  First time on the erg in almost four months, and I can feel it.  It's a singularly unpromising indicator when I can't break 45 on 10km.  Of course, I'm older, fatter, and slower.  I'll be doing more erging anyway since I got checked out for arthritis in the knees.  Both knees.  Shit.

Splits
Distance:    10000
Time:    46:12.7
Avg/500m:    02:18.6
Drag Factor:    104
Per Mile:    00:07:26

5.33mi, 49:23, 3 NOV 16, Springfield, Virginia

iThink:
The Reputation, "The Stars of Amateur Hour"

WX at 6 AM (10) Nov 03 60.1 (15.6) 60.1 (15.6) 30.07 (1018) S 7 RH 100

Odometer 16: 16.4mi

Z4. Average/max heart rate = 152/170

I was exhausted yesterday but was able to get something in today that at least felt respectable. I guess.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 09:29 09:29 1.00
1.00 18:43 09:14 09:14 09:21 2.00
1.00 28:12 09:30 09:30 09:24 3.00
1.00 37:43 09:31 09:31 09:26 4.00
1.00 46:27 08:43 08:43 09:17 5.00
0.33 49:23 02:57 08:56 09:16 5.33

4.05mi, 39:03, 1 NOV 16, Springfield, Virginia

iThink:
Suddenly, Tammy!, "Beautiful Dream"

WX at 44.4 (6.9) 42.6 (5.9) 30.32 (1026) Calm mist RH 93

Odometer 16: 11.1mi

Z3. Average/max heart rate = 146/164

Had to turn back for a quick pit stop. OMFG I was glad I did that since the last three miles became MUCH faster. That is all.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:32 10:32 10:32 10:32 1.00
1.00 20:05 09:33 09:33 10:02 2.00
1.00 29:25 09:21 09:21 09:48 3.00
1.00 38:38 09:13 09:13 09:39 4.00
0.05 39:03 00:26 08:30 09:39 4.05

5.33mi, 55:16, 30 OCT 16, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"

WX at 65.8 (18.8) 59.2 (15.1) 29.97 (1014) Calm RH 79

Odometer 15C: 373.0mi

Z3. Average/max heart rate = 145/166

Time to retire these shoes. The chondromalacia patella I've been feeling is much worse - time to get orthotics for real for my dress shoes.

I was toast today and the times reflected it. Recovery run because I was running on dead legs.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:18 10:18 10:18 10:18 1.00
1.00 20:37 10:19 10:19 10:18 2.00
1.00 31:25 10:48 10:48 10:28 3.00
1.00 42:02 10:36 10:36 10:30 4.00
1.00 51:59 09:57 09:57 10:24 5.00
0.33 55:16 03:17 09:58 10:22 5.33

Record APFT, 283 points, 27 OCT 16, Arlington, VA

iThink:
Sugarcult, "Dead Living"

WX at 51.1 (10.6)     45.0 (7.2)     30.32 (1026)     SSE 6 RH 79

Odometer 16: 7.0mi

Z4 high.  Average/max heart rate = no reading

I had to work a lot harder to get my 200 points going into the run today.  I guess next time I need to prep longer, but I also need to concentrate on better quality pushups.  I had a grader who I'm sure was enforcing the standard.  I have no one to blame but myself.

This is the first time I took a PT test at Gravelly Point, just north of National Airport.  I had to run about 0.8mi to get to the start, but the location was okay.  Uphill finish was kind of rough, though.

I guess I could do better, but when the difference between three points is 24 seconds, I don't feel that moto.

Splits
Pushups: 66
Situps: 74
2MR: 16:02

3.02mi, 28:10, 25 OCT 16, Springfield, Virginia

iThink:
Death Cab for Cutie feat. Lauren Mayberry, "Brothers On A Hotel Bed"
Sugarcult, "Dead Living"

WX at 6 AM (10) Oct 25 38.7 (3.7) 35.6 (2.0) 30.3 (1026) Calm RH 88

Odometer 16: 3.0mi

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

Weather was about as good as it gets. A rare opportunity, but bounded by a time limit at the back end, so it had to be a short run. But this is a taper week anyway since I take a PT test on Thursday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:39 09:39 09:39 09:39 1.00
1.00 18:46 09:07 09:07 09:23 2.00
1.02 28:10 09:24 09:13 09:20 3.02

3.83mi, 40:40, 24 OCT 16, Springfield, Virginia

iThink:
Death Cab for Cutie, "Brothers On A Hotel Bed"

WX at 6 AM (10) Oct 24 47.8 (8.8) 44.6 (7.0) 29.96 (1014) Calm RH 88

Odometer 15C: 367.4mi

Z3 low. Average/max heart rate = 144/161

Run that start rough and ended somewhat ugly as I had to walk for a good chunk of the return leg. Ugh.

Splits

SGMT AGRGT SEGMT PERMI AVGPC DIST
1.00 09:58 09:58 09:58 09:58 1.00
1.00 19:23 09:24 09:24 09:41 2.00
1.00 30:56 11:33 11:33 10:19 3.00
0.83 40:40 09:45 11:44 10:37 3.83

8.01mi, 78:48, 22 OCT 16, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"
Sugarcult, "Dead Living"

WX at 2 PM (18) Oct 22 59.4 (15.2) 32.4 (0.2) 29.74 (1007) WNW 23G33 RH 35

Odometer 15C: 363.6mi

Z4. Average/max heart rate = 155/173

First run in a few days due to stuff going on at work that required me to come in early. I felt okay, but not awesome, but at least got in a long run to work off some of my sins from the last few days.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:10:02 10:02 10:02 10:02 1.00
1.00 0:20:52 10:49 10:49 10:26 2.00
1.00 0:31:03 10:11 10:11 10:21 3.00
1.00 0:40:48 09:46 09:46 10:12 4.00
1.00 0:50:47 09:59 09:59 10:09 5.00
1.00 1:00:12 09:25 09:25 10:02 6.00
1.00 1:09:24 09:13 09:13 09:55 7.00
1.01 1:18:48 09:24 09:18 09:50 8.01

5.06mi, 46:58, 18 OCT 16, Springfield, Virginia

iThink:
Touché Amoré, "Whale Belly"
Rush, "The Analog Kid"

WX at 6 AM (10) Oct 18 55.4 (13.0) 54.3 (12.4) 29.94 (1013) Calm RH 96

Odometer 15C: 355.6mi

Z4. Average/max heart rate = 150/171

Faster than I thought, but I felt some pain in the achilles tendon and some plantar fascitis coming back as I have shoes that don't fit my orthotics. Ugh.

The temperature, for being what it is, actually feels warmer because of the relative humidity. No matter. I'm going to sweat a lot regardless.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:35 09:35 09:35 09:35 1.00
1.00 18:57 09:22 09:22 09:28 2.00
1.00 28:14 09:17 09:17 09:25 3.00
1.00 37:55 09:41 09:41 09:29 4.00
1.00 46:26 08:31 08:31 09:17 5.00
0.06 46:58 00:32 08:57 09:17 5.06

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.