9.2mi, 92:43 for 9.0mi, 27 MAY 17, Springfield, Virginia

iThink:
Touché Amore, "Blue Angels"
Touché Amore, "Home Away From Here"
deadmau5, "There Might Be Coffee"
Sugarcult, "Dead Living"

WX at 11 AM (15) May 27 71.1 (21.7) 56.5 (13.6) 29.92 (1013) S 3 RH 59
WX at 10 AM (14) May 27 70.9 (21.6) 57.7 (14.3) 29.92 (1013) SSE 6 RH 63

Odometer 17: 79.2mi

Z3 high. Average/max heart rate = 149/165

I ran into the dregs of the tank today. BY the end, I knew I was out of gas, to the point where I was not quite thinking straight. I was glad I'd only considered enough discretion to run 9 rather than thinking I was going for 11, which I don't think I could've done responsibly today.

The last 0.2mi are not accounted for as I forgot to hit stop on the GPS when I stopped, my legs were so dead.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:05 10:05 10:05 10:05 1.00
1.00 20:25 10:20 10:20 10:12 2.00
1.00 30:41 10:16 10:16 10:14 3.00
1.00 40:52 10:11 10:11 10:13 4.00
1.00 51:20 10:28 10:28 10:16 5.00
1.00 61:33 10:14 10:14 10:16 6.00
1.00 71:56 10:22 10:22 10:17 7.00
1.00 82:30 10:35 10:35 10:19 8.00
1.00 92:43 10:13 10:13 10:18 9.00

5.03mi, 46:23, 26 MAY 17, Springfield, Virginia

iThink:
Bear McCreary, "Apotheosis"

WX at 6 AM (10) May 26 57.0 (13.9) 55.9 (13.3) 29.67 (1004) Calm RH 96

Odometer 17: 70.0mi

Z3 high-Z4. Average/max heart rate = 153/171

Today was neither a killer of a run, nor a recovery run, but it was the first since Tuesday, so I needed to get at it. I slept in because I needed the sleep, but I rolled into work with the undeniable "you're a fat piece of shit" feeling of having should've gone for a run.

My legs were not feeling particularly well, so I was hoping that would resolve after the first three miles, but it really didn't.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:20 08:55 08:55 09:10 2.00
1.00 27:48 09:28 09:28 09:16 3.00
1.00 37:25 09:37 09:37 09:21 4.00
1.03 46:23 08:58 08:42 09:13 5.03

4.03mi, 38:37, 23 MAY 17, Springfield, Virginia

iThink:
Chris Cornell, "You Know My Name"

WX at 6 AM (10) May 23 56.5 (13.6) 53.8 (12.1) 29.95 (1014) Calm RH 90

Odometer 17: 65.0mi

Z. Average/max heart rate =

The relative humidity would explain my excessive sweatage once I warmed up today. The temperature was nice, and I can't really argue this close to Memorial Day, but it's a harbinger of summer suckage to come. Today's run was just over oxygen debt, but I was running on dead legs, even after taking yesterday off. Or maybe it was because I took yesterday off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:50 09:50 09:50 09:50 1.00
1.00 19:14 09:24 09:24 09:37 2.00
1.00 29:18 10:04 10:04 09:46 3.00
1.03 38:37 09:19 09:02 09:35 4.03

9.0mi, 88:57, 21 MAY 17, Springfield, Virginia

Think:
Sugarcult, "Dead Living"

WX at 9 PM (1) May 21 64.0 (17.8) 51.4 (10.8) 30.21 (1023) SSE 5 RH 63

Odometer 17: 61.0mi

Z4. Average/max heart rate = 158/174

I worked markedly harder than I would've liked, but I couldn't pass up today's weather. I was being run around the house by the OPFOR Cdr for shit that was long overdue but frankly I was in somewhat of a snit. So I was ready to go for a run rather than eating dinner. Household bliss. Or something.

This run, as could be expected, turned into a grit festival at the end. I was pleasantly surprised to beat 10:00/mi overall, because I didn't feel that way for most of the run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:28 09:28 09:28 09:28 1.00
1.00 19:27 09:58 09:58 09:43 2.00
1.00 30:08 10:41 10:41 10:03 3.00
1.00 40:32 10:24 10:24 10:08 4.00
1.00 50:15 09:43 09:43 10:03 5.00
1.00 60:25 10:10 10:10 10:04 6.00
1.00 69:28 09:03 09:03 09:55 7.00
1.00 79:15 09:47 09:47 09:54 8.00
1.00 88:57 09:42 09:42 09:53 9.00

6.09mi, 60:02, 20 MAY 17, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"

WX at 1 PM (17) May 20 71.2 (21.8) 57.4 (14.1) 30.22 (1023) ENE 5 RH 61

Odometer 17: 52.0mi

Z3. Average/max heart rate = 157/173

Slow run, not quite wogging, but not hard.  But I can't afford to take as many days off as I have in the last two weeks.  I can't.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:43 09:43 09:43 09:43 1.00
1.00 19:20 09:36 09:36 09:40 2.00
1.00 29:18 09:58 09:58 09:46 3.00
1.00 39:10 09:52 09:52 09:48 4.00
1.00 49:36 10:26 10:26 09:55 5.00
1.00 59:01 09:25 09:25 09:50 6.00
0.09 60:02 01:01 11:16 09:51 6.09

4.26mi, 41:46, 18 MAY 17, Springfield, Virginia

iThink:
Death Cab for Cutie, "Everything's a Ceiling"

WX at 6 AM (10) May 18 73.2 (22.9) 58.6 (14.8) 29.99 (1015) SSE 6 RH 60

Odometer 17: 45.9mi

Z3 high. Average/max heart rate = 150/169

First run in over a week. Literally. I have been sleep deprived, so this went slow and ugly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:50 09:50 09:50 09:50 1.00
1.00 19:35 09:44 09:44 09:47 2.00
1.00 29:43 10:09 10:09 09:54 3.00
1.00 39:23 09:40 09:40 09:51 4.00
0.26 41:46 02:23 09:12 09:48 4.26

6.08mi, 60:17, 8 MAY 17, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"

WX at 11 PM (3) May 08 45.1 (7.3) 37.4 (3.0) 29.97 (1014) Calm RH 74

Odometer 17: 41.6mi

Z4. Average/max heart rate = 150/165

It's unusual that I run at night, but the weather was too good to pass up and I needed to get one in this week as I'll be eating a lot of unintended rest days at the back end. I should've been mroe judicious about speed but I felt all right. Running at night is always fraught with hazard, of course. Splits were all over the place, but the last miles were its usual fast crank.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:07 10:07 10:07 10:07 1.00
1.00 19:49 09:42 09:42 09:55 2.00
1.00 29:36 09:47 09:47 09:52 3.00
1.00 39:46 10:10 10:10 09:57 4.00
1.00 50:21 10:34 10:34 10:04 5.00
1.00 59:32 09:11 09:11 09:55 6.00
0.08 60:17 00:45 09:25 09:55 6.08

9.26mi, 90:19, 7 MAR 17, Burke, Virginia

iThink:
Ariana Grande feat. Zedd, "Break Free" (Jon Electra Remix)
Sugarcult, "Dead Living"
Journey, "Only the Young"

WX at 3 PM (19) May 07 61.9 (16.6) 33.6 (0.9) 29.76 (1007) WNW 12 RH 34

Odometer 17: 35.5mi

Z4. Average/max heart rate = 153/168

Ugly start, but respectable run by the end. Generally consistent, albeit not fast, after the first two miles.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:03 10:03 10:03 10:03 1.00
1.00 19:37 09:34 09:34 09:48 2.00
1.00 29:24 09:48 09:48 09:48 3.00
1.00 39:20 09:56 09:56 09:50 4.00
1.00 49:01 09:41 09:41 09:48 5.00
1.00 58:42 09:41 09:41 09:47 6.00
1.00 68:29 09:47 09:47 09:47 7.00
1.00 78:15 09:46 09:46 09:47 8.00
1.00 87:55 09:39 09:39 09:46 9.00
0.26 90:19 02:24 09:14 09:45 9.26

5.34mi, 51:47, 2 MAY 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 9 PM (1) May 02 66 (19) 37 (3) 29.8 (1009) WNW 5 RH 34

Odometer 17: 22.9mi

Z3 start, Z4 high finish. Average/max heart rate = 158/191

Not sure how much credence to give the MHR at 191 since I was going full bore going uphill in the last half mile and the HRM was reading 170, which is more realistic. I would visualize my heart going 185ish, but not quite into the 190s, which is more akin to rates I associate with 20 years ago.

Today was unusual inasmuch as it was a twofer. I need to leave early for work and the weather was pretty awesome. It might've been in the high 60s, but the relative humidity was so low as to be even better than I could've expected. The start was inauspicious, but the finish was pretty promising, all things considered. The negative splits were really pointed come the last two miles, but that's the benefit of a gentle downhill.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:06 10:06 10:06 10:06 1.00
1.00 19:55 09:49 09:49 09:57 2.00
1.00 29:57 10:02 10:02 09:59 3.00
1.00 39:54 09:57 09:57 09:58 4.00
1.00 48:48 08:55 08:55 09:46 5.00
0.34 51:47 02:59 08:46 09:42 5.34

5.01mi, 48:00, 2 MAY 17, Springfield, Virginia

iThink:
Z. Randall Stroope, "Homeland"
Mychael Danna, "The Sweet Hereafter"

WX at 6 AM (10) May 02 68 (20) 60 (16) 29.65 (1004) SSW 3 RH 77

Odometer 17: 17.5mi

Z4. Average/max heart rate = 152/172

Not a light nor a particularly grueling run, but definitely hard going uphill. At least the weather was pleasant, and it's better than taking yet another rest day.

Last mile was unusually fast because I was closing on another runner. Can't take the competitive streak out, even if I'm not competitive anymore.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:56 09:56 09:56 09:56 1.00
1.00 19:19 09:23 09:23 09:40 2.00
1.00 29:03 09:43 09:43 09:41 3.00
1.00 39:06 10:03 10:03 09:46 4.00
1.01 48:00 08:54 08:49 09:35 5.01

7.5mi, 79:29, 30 APR 17, Springfield, Virginia

iThink:
Ariana Grande feat. Zedd, "Break Free" (Jon Electra Remix)
Attack Over Grace, "Your Blood, Their Hands, My Heart"

WX at 1 PM (17) Apr 30 84 (29) 68 (20) 30.07 (1018) SW 8
WX at Noon (16) Apr 30 82 (28) 69 (21) 30.09 (1018) S 6

Odometer 17: 12.5mi

Z3. Average/max heart rate = 154/169

Not a recovery run, but it's warm, and I wanted to burn lard while getting used to the heat. The first mile was deceptive - the second and third were much more representative of how I felt. The fact that I was running generally negative splits for miles 6-7 was an indicator of settling, as well as having lightly downhill terrain coming back. The last half mile was almost entire uphill. But at least I got in 7.5 on a warm day.

I have no real comments on the cognitive dissonance of the two iThinks today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:52 09:52 09:52 09:52 1.00
1.00 20:41 10:49 10:49 10:21 2.00
1.00 31:23 10:41 10:41 10:28 3.00
1.00 42:21 10:58 10:58 10:35 4.00
1.00 53:04 10:43 10:43 10:37 5.00
1.00 63:34 10:30 10:30 10:36 6.00
1.00 74:06 10:32 10:32 10:35 7.00
0.50 79:29 05:23 10:46 10:36 7.50

5.01mi, 49:00, 29 APR 17, Springfield, Virginia

iThink:
Metallica, "Creeping Death"

WX at 11 AM (15) Apr 29 82.4 (28.0) 62.8 (17.1) 30.1 (1019) W 6 RH 51

Odometer 17: 5.0mi

Z4. Average/max heart rate = 151/171

Dead legs. I ran hard on Thursday and today was a recovery run that turned into a grit-a-thon. Not fun, exacerbated by heat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:43 09:43 09:43 09:43 1.00
1.00 19:23 09:40 09:40 09:42 2.00
1.00 29:05 09:42 09:42 09:42 3.00
1.00 39:15 10:10 10:10 09:49 4.00
1.01 49:00 09:45 09:39 09:47 5.01

10,000m on Concept2 Model D, 44:44.9, 25 APR 17, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"

WX at 9 PM (1) Apr 25     58.8 (14.9)     55.9 (13.3)     29.73 (1006)     Calm  RH 90

Odometer 14B: 410.2mi

Z3 start, Z4 finish.  Average/max heart rate = 152/170

The OPFOR commander was all goddamn up in arms, so I decided to just say fuck it and cranked out 10,000.  It's been a long while since I erged, but since I'm not getting out in the mornings, I need to offset the unintentional rest days I'm taking.

Splits
Distance:    10000
Time:    44:44.9
Avg/500m:    02:14.2
Drag Factor:    109
Per Mile:    00:07:12

5.01mi, 50:57, 23 APR 17, Springfield, Virginia

iThink:
Christopher Price, "Rock Star" cover of Bill O'Reilly's voice
"Johnny Hopkins On To Victory"

WX at 11 AM (15) Apr 23 52.7 (11.5) 40.1 (4.5) 30.14 (1020) Calm RH 62

Odometer 16: 330.1mi

Z3. Average/max heart rate = 146/166

Recovery run from yesterday. Welcome to the land of dead legs.

I have no idea why I was thinking of the first iThink. The second one is from the Johns Hopkins homecoming I didn't attend yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:06 10:06 10:06 10:06 1.00
1.00 20:04 09:58 09:58 10:02 2.00
1.00 30:19 10:14 10:14 10:06 3.00
1.00 41:09 10:50 10:50 10:17 4.00
1.01 50:57 09:48 09:42 10:10 5.01

11.33mi, 1:50:08, 22 APR 17, Springfield, Virginia

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

WX at 1 PM (17) Apr 22 55 (13) 51 (11) 29.95 (1014) N 7 light rain RH 87

Odometer 16: 325.1mi

Z3. Average/max heart rate =

First long run in a very, very long time. Today's run was intended to ride just below anaerobic threshold, but I think I was running right at it. Best part today was the weather - overcast, light rain, not too cold, right up to the point where I started to get a hot spot on my left foot. No matter, since today was a good run at a surprisingly faster speed than what I'd expect for not having done this in a long, long time.

Midway thru the run I was repeating in my mind a running cadence I hadn't called in a long time, one from James Webb's A Sense of Honor.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:32 09:32 09:32 09:32 1.00
1.00 0:19:28 09:56 09:56 09:44 2.00
1.00 0:29:03 09:35 09:35 09:41 3.00
1.00 0:38:47 09:43 09:43 09:42 4.00
1.00 0:48:41 09:54 09:54 09:44 5.00
1.00 0:59:00 10:19 10:19 09:50 6.00
1.00 1:08:54 09:54 09:54 09:51 7.00
1.00 1:18:35 09:41 09:41 09:49 8.00
1.00 1:28:11 09:36 09:36 09:48 9.00
1.00 1:37:35 09:24 09:24 09:45 10.00
1.00 1:47:12 09:37 09:37 09:45 11.00
0.33 1:50:08 02:57 08:55 09:43 11.33

3.5mi, 31:44, 21 APR 17, Springfield, Virginia

iThink:
Metallica, "Creeping Death"

WX at 6 AM (10) Apr 21 60 (16) 60 (16) 29.88 (1011) Calm light rain RH 100

Odometer 16: 313.8mi

Z4. Average/max heart rate = 148/168

Average HR is low because the distance was so short. Late start, short run. I probably need to offset this at night by rowing some. Maybe not much, but at least some.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 09:18 09:18 1.00
1.00 18:10 08:52 08:52 09:05 2.00
1.00 27:18 09:08 09:08 09:06 3.00
0.50 31:44 04:26 08:52 09:04 3.50

4.0mi, 35:54, 18 APR 17, Springfield, Virginia

iThink:
Max, "Aim"
Metallica, "Creeping Death"

WX at 6 AM (10) Apr 18 57.0 (13.9) 36.5 (2.5) 30.26 (1024) Calm RH 46

Odometer 16: 310.3mi

Z4. Average/max heart rate = 152/166

Fast run hard because of late start. One of the faster runs I've done in a while in the morning. Tried to get up early but I burned too much time up front trying to settle.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 09:18 09:18 1.00
1.00 18:09 08:50 08:50 09:04 2.00
1.00 27:17 09:09 09:09 09:06 3.00
1.00 35:54 08:37 08:37 08:59 4.00

5.03mi, 50:27, 17 APR 17, Springfield, Virginia

iThink:
Metallica, "Damage, Inc."

WX at 6 AM (10) Apr 17 60 (16) 55 (13) 29.98 (1015) Calm light rain RH 82

Odometer 16: 306.3mi

Z3. Average/max heart rate = 144/164

Slow run mostly because I didn't prepare properly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:05 10:05 10:05 10:05 1.00
1.00 20:02 09:57 09:57 10:01 2.00
1.00 30:09 10:08 10:08 10:03 3.00
1.00 40:02 09:53 09:53 10:01 4.00
1.03 50:27 10:25 10:07 10:02 5.03

4.01mi, 39:33, 13 APR 17, Springfield, Virginia

iThink:
Metallica, "Creeping Death"

WX at 6 AM (10) Apr 13 46.8 (8.2) 39.6 (4.2) 30.34 (1027) Calm RH 75

Odometer 16: 301.3mi

Z3. Average/max heart rate = 143/157

Late start, nothing ambitious. At least I got one in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:20 10:20 10:20 10:20 1.00
1.00 20:04 09:44 09:44 10:02 2.00
1.00 30:15 10:12 10:12 10:05 3.00
1.01 39:33 09:17 09:12 09:52 4.01

5.03mi, 51:15, 12 APR 17, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at 6 AM (10) Apr 12 56.5 (13.6) 52.0 (11.1) 30.13 (1020) Calm RH 84

Odometer 16: 297.3mi

Z3. Average/max heart rate = 144/164

I didn't feel so great, but it's also been basically a week since I've done anything. This doesn't factor in the two 2.5mi runs I got in on Sunday and Monday since I was dropping off a car to the service station and I decided to use it to run back. Better than nothing.

I was finally prompted to get up early and get at it because I was starting to turn into a fat piece of shit. I would've gone last night but I was absolutely smoked.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:33 10:33 10:33 10:33 1.00
1.00 20:54 10:21 10:21 10:27 2.00
1.00 31:14 10:20 10:20 10:25 3.00
1.00 41:34 10:21 10:21 10:24 4.00
1.03 51:14 09:39 09:22 10:11 5.03

Record APFT, 286 points, 4 APR 17, Arlington, VA

iThink:
Journey, "Only the Young"

WX at 6 AM (10) Apr 04 63.0 (17.2) 60.1 (15.6) 29.6 (1002) SSW 13 RH 90

Odometer 16: 287.0mi

Z5.  Average/max heart rate = no reading

First two events thankfully went quick.  Run went quicker than I expected too since I was gunning for 16 minutes and ran 20 seconds faster.  I shrank 1/8 of an inch and that possibly affected my weigh-in, but I get taped every time anyway.  Prep was better than the last time, and it paid off.

Splits
Pushups: 69
Situps: 73
2MR: 15:40

4.01mi, 38:32, 2 APR 17, Springfield, Virginia

iThink:
Hiroshi Kawaguchi, "After Burner" (yes, the one from the video game of the same name)

WX at 5 PM (21) Apr 02 64.8 (18.2) 28.9 (-1.7) 30.14 (1020) NW 8 RH 25

Odometer 16: 284.3mi

Z3 high, Z4 uphills. Average/max heart rate = 152/164

I blame today's iThink from watching this beforehand.

Deliberately not fast, but not really slow either. Taking tomorrow off prior to the PT test Tuesday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:58 09:58 09:58 09:58 1.00
1.00 19:21 09:23 09:23 09:41 2.00
1.00 29:16 09:54 09:54 09:45 3.00
1.01 38:32 09:17 09:11 09:37 4.01

4.01mi, 37:04, 31 MAR 17, Springfield, Virginia

iThink:
Tegan and Sara, "Everything is Awesome"
Aly & AJ, "Chemicals React"

WX at 6 AM (10) Mar 31 46 (8) 42 (6) 29.92 (1013) Calm light rain RH 87

Odometer 16: 280.3mi

Z4-Z5 finish. Average/max heart rate = 151/171

PT Test approaching, time to start tapering. Pushups and situps, at least. Better than usual, but late start so I was under the gun.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:46 09:46 09:46 09:46 1.00
1.00 18:51 09:05 09:05 09:25 2.00
1.00 28:31 09:41 09:41 09:30 3.00
1.01 37:04 08:33 08:28 09:15 4.01

7.02mi, 67:43, 28 MAR 17, Springfield, Virginia

iThink:
deadmau5, "There Might Be Psynapse" (yes, a mashup)
U2, "I Will Follow"

WX at 6 PM (22) Mar 28 69 (21) 53 (12) 29.84 (1010) NW 6 light rain RH 56

Odometer 16: 276.3mi

Z4-Z5 on uphills. Average/max heart rate = 155/172

Wasn't sure how I was going to feel. I was pretty beat up front but I am really, really glad I got at it today. I even felt a little faster than I thought I would- until the end. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:49 09:49 09:49 09:49 1.00
1.00 19:56 10:07 10:07 09:58 2.00
1.00 29:28 09:31 09:31 09:49 3.00
1.00 39:01 09:33 09:33 09:45 4.00
1.00 48:32 09:30 09:30 09:42 5.00
1.00 58:22 09:50 09:50 09:44 6.00
1.02 67:43 09:21 09:10 09:39 7.02

7.0mi, 69:19, 25 MAR 17, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at 6 PM (22) Mar 25 77.7 (25.4) 49.1 (9.5) 30.12 (1019) Calm RH 36

Odometer 16: 269.3mi

Z4. Average/max heart rate = 158/172

Man, did I not feel great running uphill. Also note the temperature, a good 35F above yesterday!

No matter. Gotta work. Also, 69 minutes!!!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:44 09:44 09:44 09:44 1.00
1.00 20:12 10:28 10:28 10:06 2.00
1.00 30:25 10:13 10:13 10:08 3.00
1.00 40:00 09:35 09:35 10:00 4.00
1.00 49:50 09:50 09:50 09:58 5.00
1.00 60:06 10:16 10:16 10:01 6.00
1.00 69:19 09:13 09:13 09:54 7.00

A little catharsis

Everything has wrapped up for today.  It is quiet, and everyone else is going to sleep.
I am drinking for catharsis on my anniversary.  And cathartic it will be.

7.09mi, 69:59, 23 MAR 17, Springfield, Virginia

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

WX at 2 PM (18) Mar 23 42.4 (5.8) 5.5 (-14.7) 30.62 (1036) NW 3 RH 21

Odometer 16: 262.3mi

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

I wasn't sure how I'd feel today, but the weather was far too good to pass up. While the temperature was lower than usual, the illumination was full on. I felt surprisingly good running uphill, a good sign. I need to do pushups and situps tonight, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:09 09:09 09:09 09:09 1.00
1.00 19:16 10:06 10:06 09:38 2.00
1.00 29:23 10:07 10:07 09:48 3.00
1.00 39:15 09:52 09:52 09:49 4.00
1.00 49:16 10:01 10:01 09:51 5.00
1.00 59:11 09:56 09:56 09:52 6.00
1.00 68:47 09:35 09:35 09:49 7.00
0.09 69:59 01:12 13:21 09:52 7.09

6.29mi, 65:51, 21 MAR 17, Springfield, Virginia

iThink:
Max, "Aim"

WX at 2 PM (18) Mar 21 58.5 (14.7) 38.8 (3.8) 29.97 (1014) NW 10 RH 47

Odometer 16: 255.2mi

Z3. Average/max heart rate = 148/164

I did not feel very up to doing much of anything, but I forced myself to get in at least a run of burning lard. That might've been one of the more prudent things to do as I felt better at the finish, far more than I did at the start. That still doesn't offset the reality that I felt like crap today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:02 10:02 10:02 10:02 1.00
1.00 20:59 10:57 10:57 10:30 2.00
1.00 31:31 10:32 10:32 10:30 3.00
1.00 42:01 10:30 10:30 10:30 4.00
1.00 52:40 10:39 10:39 10:32 5.00
1.00 62:59 10:19 10:19 10:30 6.00
0.29 65:51 02:52 09:51 10:28 6.29

6.04mi, 59:11, 19 MAR 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 9 PM (1) Mar 19 45.3 (7.4) 30.6 (-0.8) 30.24 (1024) Variable 6 RH 55

Odometer 16: 248.9mi

Z4. Average/max heart rate = 157/170

Wasn't sure how I'd feel, but I started much too late for comfort. I ground this one out because I needed to burn the lard. Goal for today was not to dip into zone 5, which for the most part was successful. Not doing this level of work at zone 3 alone.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:04 10:04 10:04 10:04 1.00
1.00 19:34 09:30 09:30 09:47 2.00
1.00 29:42 10:08 10:08 09:54 3.00
1.00 39:11 09:29 09:29 09:48 4.00
1.00 49:25 10:14 10:14 09:53 5.00
1.04 59:11 09:46 09:23 09:48 6.04

8.01mi, 83:49, 18 MAR 17, Springfield, Virginia

iThink:
Michael Kamen, Band of Brothers Suite No. 2
deadmau5, "There Might Be Coffee"
Hidenori Maezawa, "Waterfall" (yes, the one from the old video game Contra)
Metallica, "Creeping Death"

WX at 1 PM (17) Mar 18 52.9 (11.6) 38.8 (3.8) 30.05 (1017) Calm RH 58
WX at Noon (16) Mar 18 49.6 (9.8) 37.4 (3.0) 30.05 (1017) Variable 3 RH 63

Odometer 16: 242.9mi

Z3. Average/max heart rate = 151/170

Today rough as my legs were totally beat from yesterday's run, which in itself is a bad sign. I felt better after about four miles, but today was deliberately nothing more than a run to burn lard. Or, in my case, to work off the doughnuts I've eaten in the last two days.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:09 10:09 10:09 10:09 1.00
1.00 21:33 11:24 11:24 10:46 2.00
1.00 32:00 10:27 10:27 10:40 3.00
1.00 42:09 10:09 10:09 10:32 4.00
1.00 52:44 10:35 10:35 10:33 5.00
1.00 63:11 10:27 10:27 10:32 6.00
1.00 73:09 09:58 09:58 10:27 7.00
1.01 83:49 10:39 10:33 10:28 8.01

5.37mi, 50:41, 17 MAR 17, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at 7 PM (23) Mar 17 44 (7) 28 (-2) 30.25 (1024) Variable 7 light rain RH 53

Odometer 16: 234.9mi

Z4. Average/max heart rate = 159/172

Squeezed in a run after work today, since it was light and not too cold. It got markedly chillier after I kicked off, though. It seemed okay at first, but going uphill in residual snow kind of sucked.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:28 09:28 09:28 09:28 1.00
1.00 18:39 09:11 09:11 09:19 2.00
1.00 28:14 09:35 09:35 09:25 3.00
1.00 37:50 09:36 09:36 09:27 4.00
1.00 47:05 09:16 09:16 09:25 5.00
0.37 50:41 03:35 09:41 09:26 5.37

10,000m on Concept2 Model D, 44:38.3, 14 MAR 17, Springfield, Virginia

iThink:
None.  None would stick this morning.

WX at 7 AM (11) Mar 14     32 (0)     26 (-3)     29.62 (1003)     NNW 10     light rain, snow WC 23 (-5) RH 80

Odometer 14B: 410.2mi

Z3 high.  Average/max heart rate = 153/165

I almost weenied out this morning.  This didn't start well but any day I could just motivate myself enough into cranking away.  Eventual time was under 45 minutes but it sure didn't start out that way.

Splits
Distance:    10000
Time:    44:38.3
Avg/500m:    02:13.9
Drag Factor:    109
Per Mile:    00:07:11

4.01mi, 38:55, 12 MAR 17, Springfield, Virginia

iThink:
Rob Hubbard, Commando (yes, the music from the old C64 game!)

WX at 6 AM (10) Mar 13 21.9 (-5.6) 11.8 (-11.2) 30.47 (1031) Calm RH 64

Odometer 16: 229.5mi

Z3 high-Z4. Average/max heart rate = 154/168

Not sure how I was going to feel, but felt surprisingly good after cranking away on the erg for two days that probably should've been hard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:08 10:08 10:08 10:08 1.00
1.00 19:45 09:37 09:37 09:52 2.00
1.00 29:43 09:58 09:58 09:54 3.00
1.01 38:55 09:11 09:06 09:42 4.01

10,000m on Concept2 Model D, 44:34.9, 12 MAR 17, Springfield, Virginia

iThink:
None, as I was watching The Americans on disk

WX at      31.5 (-0.3)     9.1 (-12.7)     30.44 (1030)     Calm RH 38

Odometer 14B: 410.2mi

Z4 low.  Average/max heart rate = 152/161

This was supposed to be a recovery erg but wasn't, really.  I need to see if I can follow this up with a short run tomorrow morning in a few hours.

Splits
Distance:    10000
Time:    44:34.9
Avg/500m:    02:13.7
Drag Factor:    111
Per Mile:    00:07:10

17,210m on Concept2 Model D, 81:34.2, 11 MAR 17, Springfield, Virginia

iThink: none, watching Ender's Game on the DVD.

WX at Noon (17) Mar 11     35 (2)     6 (-14)     30.29 (1025)     WNW 16G24 RH 29

Odometer 14B: 410.2mi

Z4.  Average/max heart rate = 156/171

Instead of my long run today, I decided to go for a 1000 calorie erg.  Man, did that hurt.  It's been a while, I can tell.

It was cold, so I decided not to go outside. I might regret that later.

Splits
Distance:    17210
Time:    81:34.2
Avg/500m:    02:22.2
Drag Factor:    109
Per Mile:    00:07:38

4.13mi, 38:32, 8 MAR 17, Springfield, Virginia

iThink:
Billy Joel, "Allentown"

WX at 6 AM (11) Mar 08 49.6 (9.8) 36.7 (2.6) 30.11 (1019) NW 15G20 RH 60

Odometer 16: 225.5mi

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

I have no explanation for the iThink this morning other than I was reminded of running at Johns Hopkins, and the captain of the team my junior year there was Erik Martz, who, as it turns out happens to hail from Allentown, PA. Or it might've been a flashback to 35 years ago when I was a kid and that song was in heavy rotation on the radio and on MTV.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:29 09:29 09:29 09:29 1.00
1.00 18:48 09:19 09:19 09:24 2.00
1.00 28:48 10:00 10:00 09:36 3.00
1.00 37:24 08:35 08:35 09:21 4.00
0.13 38:32 01:08 08:42 09:20 4.13

10.29mi, 1:43:47, 5 MAR 17, Springfield, Virginia

iThink:
Kait Kerrigan and Brian Lowdermilk, "I'm Sorry"
For Against, "Stranded in Greenland"
Sugarcult, "Dead Living"

WX at 2 PM (19) Mar 05 37.8 (3.2) -5.1 (-20.6) 30.62 (1036) N 3 RH 15

Odometer 16: 221.3mi

Z3 high. Average/max heart rate = 154/168

Same dead leg start. This is usually a sign of overtraining but the last few weeks have been anything but. Things improved by the four mile mark, a long time.

The first iThink was an earworm of considerable power.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:54 09:54 09:54 09:54 1.00
1.00 0:20:14 10:20 10:20 10:07 2.00
1.00 0:30:19 10:04 10:04 10:06 3.00
1.00 0:40:48 10:29 10:29 10:12 4.00
1.00 0:51:10 10:21 10:21 10:14 5.00
1.00 1:01:03 09:53 09:53 10:10 6.00
1.00 1:11:05 10:02 10:02 10:09 7.00
1.00 1:20:56 09:52 09:52 10:07 8.00
1.00 1:31:25 10:29 10:29 10:09 9.00
1.00 1:40:45 09:19 09:19 10:04 10.00
0.29 1:43:47 03:02 10:29 10:05 10.29

5.02mi, 49:13, 4 MAR 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
Dos Gringos, "Going in for Guns"

WX at 1 PM (18) Mar 04 42 (6) 6 (-14) 30.54 (1034) NNW 13G22 RH 22

Odometer 16: 211.0mi

Z3-Z4. Average/max heart rate = 154/168

Today was rough. Legs were dead even after not running most of this week. Tomorrow should be the long run I didn't do today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 09:59 09:59 1.00
1.00 19:31 09:32 09:32 09:45 2.00
1.00 29:37 10:06 10:06 09:52 3.00
1.00 39:48 10:11 10:11 09:57 4.00
1.02 49:13 09:25 09:14 09:48 5.02

3.77mi, 35:47, 1 MAR 17, Springfield, Virginia

iThink:
Metallica, "Creeping Death"

WX at 6 AM (11) Mar 01 57.7 (14.3) 55.8 (13.2) 29.83 (1010) S 6 RH 93

Odometer 16: 215.1mi

Z3-Z4. Average/max heart rate = 155/170

I sure was glad I got at it today because I was sorely tempted to sleep in. The weather was pleasant, albeit humid, and it made for a not half bad run. At this point in my life, any run is not half bad...

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 09:33 09:33 1.00
1.00 19:03 09:30 09:30 09:32 2.00
1.00 28:26 09:23 09:23 09:29 3.00
0.77 35:47 07:21 09:32 09:29 3.77

10,000m on Concept2 Model D, 44:34.9, 27 FEB 17, Springfield, Virginia

iThink:
Alan Zachary and Michael Weiner, "Safer"
Metallica, "Creeping Death"
For Against, "Stranded in Greenland"

WX at 6 AM (11) Feb 27     29.1 (-1.6)     24.8 (-4.0)     30.38 (1028)     Calm  RH 83

Odometer 14B: 410.1mi

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

First time on the erg in a long while but I needed to maintain momentum in the hopes of getting back in gear.  Today's erg started ugly and normalied a bit but my legs were feeling the last two days of running for sure.

Splits
Distance:    10000
Time:    44:34.9
Avg/500m:    02:13.7
Drag Factor:    110
Per Mile:    00:07:10

5.35mi, 54:03, 26 FEB 17, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"
Nicky Romero, "Toulouse"
deadmau5, "There Might Be Coffee"

WX at 4 PM (21) Feb 26 49.5 (9.7) 16.0 (-8.9) 30.15 (1020) W 9 RH

Odometer 16: 211.4mi

Z3 high. Average/max heart rate = 151/165

Recovery run, more disciplined than last week's. I was determined to hold about 155bpm, which I did, mostly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:17 10:17 10:17 10:17 1.00
1.00 20:15 09:58 09:58 10:07 2.00
1.00 30:37 10:22 10:22 10:12 3.00
1.00 40:53 10:16 10:16 10:13 4.00
1.00 50:24 09:30 09:30 10:05 5.00
0.35 54:03 03:39 10:26 10:06 5.35

11.37mi, 1:58:02, 25 FEB 17, Springfield, Virginia

iThink:
Foo Fighters, "Learn to Fly"
Ariana Grande feat. Zedd, "Break Free" (Jon Electra remix)

WX at 11 AM (16) Feb 25 70.5 (21.4) 57.0 (13.9) 29.61 (1002) SSW 8 RH 62

Odometer 16: 206.0mi

Z4. Average/max heart rate = 154/173

Today was a potentially sucktastic run, but the only goal was to burn lard. I was assisted in that enterprise by weather and spring scenery. The last two miles still kind of sucked.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:54 09:54 09:54 09:54 1.00
1.00 0:20:17 10:24 10:24 10:09 2.00
1.00 0:30:50 10:33 10:33 10:17 3.00
1.00 0:41:10 10:20 10:20 10:18 4.00
1.00 0:51:50 10:40 10:40 10:22 5.00
1.00 1:02:15 10:25 10:25 10:23 6.00
1.00 1:12:47 10:31 10:31 10:24 7.00
1.00 1:23:14 10:27 10:27 10:24 8.00
1.00 1:34:03 10:49 10:49 10:27 9.00
1.00 1:43:47 09:44 09:44 10:23 10.00
1.00 1:54:11 10:24 10:24 10:23 11.00
0.37 1:58:02 03:51 10:24 10:23 11.37

6.0mi, 60:55, 21 FEB 17, Springfield, Virginia

iThink:
Foo Fighters, "Learning to Fly"
Puscifer, "The Remedy"

WX at 6 AM (11) Feb 21 40.3 (4.6) 25.7 (-3.5) 30.35 (1027) Calm RH 55

Odometer 16: 194.6mi

Z4. Average/max heart rate = 144/169. Readings weren't accurate in the first mile, skewing the numbers.

Today was ugly. Started ugly and got worse as I should've returned home to take a pit stop and then the remainder would've gone quite well. I should know better than that, but I didn't.

Yesterday turned into a day of Do Nothing But Eat partly because of a monumental meltdown on the part of one of the kids. After that, I waved off on the long I was meaning to take and then had a Day of Ill Will (tm) with the OPFOR Commander who communicates in a fundamentally different way than I do. So nothing yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:47 09:47 09:47 09:47 1.00
1.00 19:30 09:43 09:43 09:45 2.00
1.00 30:13 10:43 10:43 10:04 3.00
1.00 40:00 09:47 09:47 10:00 4.00
1.00 50:49 10:49 10:49 10:10 5.00
1.00 60:55 10:06 10:06 10:09 6.00

5.04mi, 49:50, 19 FEB 17, Springfield, Virginia

iThink:
Keene Brothers, "Death of the Party"
Iron Maiden, "Loneliness of the Long Distance Runner"
Henry Rollins, "I have Come To Kill You"

WX at 5 PM (22) Feb 19 69.1 (20.6) 37.8 (3.2) 29.93 (1013) NW 10 RH 31

Odometer 16: 188.6mi

Z3-Z4. Average/max heart rate = 150/172

This started on a distinctly inauspicious run. Our older dog decided to run for it and she would not come to the car. I was in a distinctly shitty mood at the start as I thought about "nobody dies of old age in the wild." It's probably not good to think about natural selection and pets, but I was fucking livid.

I may come to regret this run. I want to go long tomorrow, but today was a bit harder than it should've been - it felt like it was a good opoortunity to stretch it out in the return a bit, but I don't want to run too hard into a deficit today. Might be the closest to junk miles I run, but tomorrow will tell.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:28 10:28 10:28 10:28 1.00
1.00 20:36 10:09 10:09 10:18 2.00
1.00 30:38 10:02 10:02 10:13 3.00
1.00 40:51 10:13 10:13 10:13 4.00
1.00 49:33 08:42 08:42 09:55 5.00
0.04 49:50 00:17 07:10 09:53 5.04

8.59mi, 84:45, 18 FEB 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
Stephen Root & Steve Emney, "Tonight This Ends" "Johnny Hopkins On to Victory"
various other sports instrumentals

WX at 3 PM (20) Feb 18 68.9 (20.5) 31.1 (-0.5) 29.75 (1007) S 8 RH 24

Odometer 16: 183.5mi

Z4. Average/max heart rate = 163/175

I was about halfway thru the Hopkins-Loyola lacrosse game and forced myself to get outside so I would get the run in. If I waited until the end of the game, it would run into other games and I'd never make it out.

Today's run was ugly. It didn't start out that way, but it was a bad finish when I was running well into zone 4 and almost into zone 5 on level ground. I decided discretion was the better part of valor and then cut the run a mile short. I was in the suck, so if I'm going to husband endurance for another long run in two days, I have to do it wisely.

It didn't help that it was markedly warmer than before and I've been sick with a bad head cold since Tuesday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:15 09:15 09:15 09:15 1.00
1.00 18:40 09:25 09:25 09:20 2.00
1.00 28:00 09:20 09:20 09:20 3.00
1.00 37:58 09:58 09:58 09:30 4.00
1.00 48:11 10:13 10:13 09:38 5.00
1.00 58:33 10:22 10:22 09:46 6.00
1.00 68:31 09:57 09:57 09:47 7.00
1.00 78:31 10:00 10:00 09:49 8.00
0.59 84:45 06:14 10:34 09:52 8.59

4.11mi, 39:15, 14 FEB 17, Springfield, Virginia

iThink:
Alan Zachary and Michael Weiner, "Safer"
Amy Rigby, "All I Want"
New Model Army, "No Man's Land"

WX at 6 AM (11) Feb 14 28.4 (-2.0) 22.5 (-5.3) 30.03 (1016) Calm RH 78

Odometer 16: 174.9mi

Z4. Average/max heart rate = 156/171

An uncharacteristically good run for how I felt and three dead-on apropos song for a day I have come to fucking hate.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:59 09:59 09:59 09:59 1.00
1.00 19:24 09:26 09:26 09:42 2.00
1.00 29:18 09:54 09:54 09:46 3.00
1.00 38:15 08:57 08:57 09:34 4.00
0.11 39:15 01:00 09:05 09:33 4.11

5.02mi, 50:16, 12 FEB 17, Springfield, Virginia

iThink:
Death Cab for Cutie, "Your Heart Is An Empty Room"
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
Metallica, "Creeping Death"

WX at 5 PM (22) Feb 12 51 (11) 44 (7) 29.73 (1006) NNW 8 light rain RH 76

Odometer 16: 170.8mi

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

Recovery run that became faster as I loosened up. The last mile was the payoff for a run that started a little better than I expected. My knees hurt, though.

Today's iThink is infinitely better than yesterday's, although I had to keep from thinking of the last one's refrain as "Creepy Jeff."

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:09 10:09 10:09 10:09 1.00
1.00 20:26 10:17 10:17 10:13 2.00
1.00 30:39 10:13 10:13 10:13 3.00
1.00 40:46 10:06 10:06 10:11 4.00
1.02 50:16 09:30 09:19 10:01 5.02

10.24mi, 100:15, 11 FEB 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living" in an attempt to fend off
Kait Kerrigan and Brian Lowdermilk, "I'm Sorry" and
Alan Zachary and Michael Weiner, "Safer"

WX at 6 PM (23) Feb 11 47.7 (8.7) 34.9 (1.6) 29.96 (1014) Calm RH 60

Odometer 16: 165.8mi

Z4. Average/max heart rate = 155/174

This run was the first dedicated workout I've done this week. Monday and Tuesday were spent moving stuff around the house, but the rest of the week was a bust. I spent most of it sleeping in as I've spent most of the week going into meetings in variously futile efforts to support the people working for me.

The last two iThinks are not the songs I need to be thinking about at this point in my life or at this time of the year, but they won't fucking dislodge.  In the meantime, those songs put my heart into the meatgrinder.

Splits

SGMT AGGRG  SEGMT PERMI AVGPC DIST
1.00 09:19  09:19 09:19 09:19 1.00
1.00 19:21  10:02 10:02 09:41 2.00
1.00 29:15  09:53 09:53 09:45 3.00
1.00 39:21  10:07 10:07 09:50 4.00
1.00 49:36  10:15 10:15 09:55 5.00
1.00 59:22  09:46 09:46 09:54 6.00
1.00 69:17  09:55 09:55 09:54 7.00
1.00 78:47  09:30 09:30 09:51 8.00
1.00 88:51  10:04 10:04 09:52 9.00
1.00 97:57  09:05 09:05 09:48 10.00
0.24 100:15 02:19 09:39 09:47 10.24

8.66mi, 87:30, 5 FEB 17, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
Stephen Root & Steve Emney, "Tonight This Ends"

WX at 5 PM (22) Feb 05 53.1 (11.7) 26.2 (-3.2) 29.92 (1013) W 5 RH 35

Odometer 16: 155.5mi

Z4. Average/max heart rate = 151/167

Today was a must-run, but it felt like a long slow trip to the dentist and kind of sucked. Even after the halfway marks, it was hard to keep up any kind of reasonable pace. Nonetheless, better than nothing at all.

The other reason for going long was that this is my usual act of rebellion against all things Super Bowl.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:56 09:56 09:56 09:56 1.00
1.00 20:14 10:18 10:18 10:07 2.00
1.00 30:06 09:52 09:52 10:02 3.00
1.00 40:15 10:10 10:10 10:04 4.00
1.00 50:05 09:49 09:49 10:01 5.00
1.00 60:28 10:23 10:23 10:05 6.00
1.00 70:12 09:44 09:44 10:02 7.00
1.00 80:47 10:35 10:35 10:06 8.00
0.66 87:30 06:43 10:11 10:06 8.66

8.3mi, 84:52, 4 FEB 17, Springfield, Virginia

iThink:
The Connells, "Fun & Games"
New Order, "World"
Stabbing Westward, "Bizarre Love Triangle"

WX at 5 PM (22) Feb 04 37.8 (3.2) 2.7 (-16.3) 30.37 (1028) SSE 3 RH 22

Odometer 16: 146.9mi

Z4. Average/max heart rate = 156/172

Today's run was very unpleasant. Legs were dead, no energy, barely holding it in. I felt just marginally better enough to warrant finishing out as planned rather than chickening out portions of the planned run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:51 09:51 09:51 09:51 1.00
1.00 19:59 10:08 10:08 09:59 2.00
1.00 30:36 10:38 10:38 10:12 3.00
1.00 41:24 10:47 10:47 10:21 4.00
1.00 51:20 09:56 09:56 10:16 5.00
1.00 61:32 10:12 10:12 10:15 6.00
1.00 72:03 10:31 10:31 10:18 7.00
1.00 81:40 09:38 09:38 10:13 8.00
0.30 84:52 03:11 10:38 10:13 8.30

10,000m on Concept2 Model D, 43:12.4, 1 FEB 17, Springfield, Virginia

iThink:
none.

WX at      11 PM (4) Feb 01     45.1 (7.3)     30.4 (-0.9)     30.06 (1017)     Calm

Odometer 14B: 410.2mi

Z4.  Average/max heart rate = 156/171

I pulled the erg in front of the Glass Tit as tonight marked the season premiere of The Expanse, quite possibly the only TV show I'll carve out time to watch.

Surprisingly, tonight's erg went fast, although I haven't gotten much sleep lately.  The show is good, of course.
Splits
Distance:    10000
Time:    43:12.4
Avg/500m:    02:09.6
Drag Factor:    110
Per Mile:    00:06:57

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