8.19mi, 88:56, 23 JUN 18, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 11 AM (15) Jun 23 71 (22) 69 (21) 29.83 (1010) Calm mist RH 93

Odometer 18B: 104.3mi

Z3. Average/max heart rate = 144/159

Easy run today after a few days of going at redline pace at work. I was tired but the longer run was okay and getting out there was important.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:49 14:49 10:04 10:04 1.47
5.25 74:12 59:24 11:19 11:03 6.72
1.47 88:56 14:44 10:01 10:52 8.19

7.04mi, 79:07, 20 JUN 18, Springfield, Virginia

iThink:
Warren G, "Regulate" ft. Nate Dogg (seriously.)

WX at 6 AM (10) Jun 20 69.3 (20.7) 68.7 (20.4) 29.88 (1011) Calm RH 98

Odometer 18B: 95.5mi

Z3. Average/max heart rate = 137/167

Dead legs, very tired. Also not getting remotely enough sleep.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 15:47 15:47 10:36 10:36 1.49
4.12 64:26 48:39 11:48 11:29 5.61
1.43 79:07 14:41 10:16 11:14 7.04

7.05mi, 81:30, 19 JUN 18, Springfield, Virginia

iThink:
Courage My Love, "Bridges"

WX at 6 AM (10) Jun 19 71.8 (22.1) 70.9 (21.6) 29.85 (1010) Calm RH 96

Odometer 18B: 87.5mi

Z3. Average/max heart rate = 143/167

Slow recovery run. That's all I was good for today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 16:26 16:26 11:11 11:11 1.47
4.11 65:16 48:50 11:53 11:42 5.58
1.47 81:30 16:14 11:03 11:34 7.05

7.05mi, 72:46, 18 JUN 18, Springfield, Virginia

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

WX at 6 AM (10) Jun 18 70.2 (21.2) 67 (21) 29.94 (1014) S 3 RH 98

Odometer 18B: 79.5mi

Z3-Z4 finish. Average/max heart rate = 142/165

I was horribly draggy at the start, something I attribute to melatonin the night before and not enough time to sleep it off. Oops.

I was glad I got at it this morning, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:51 14:51 10:06 10:06 1.47
4.11 58:38 43:47 10:39 10:30 5.58
1.47 72:46 14:08 09:37 10:19 7.05

7.01mi, 73:28, 15 JUN 18, Springfield, Virginia

iThink:
Touché Amoré, "Palm Dreams"

WX at 6 AM (10) Jun 15 59.5 (15.3) 55.6 (13.1) 29.98 (1015) Calm RH 86

Odometer 18B: 72.4mi

Z3. Average/max heart rate = 142/164

The Running Partner is getting faster! I'm having to work at almost anaerobic threshold pace on these runs. I could also be getting more tired, of course, but there has been progress.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 14:56 14:56 10:06 10:06 1.48
4.11 59:38 44:41 10:52 10:40 5.59
1.42 73:28 13:50 09:45 10:29 7.01

6.92mi, 78:29, 14 JUN 18, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"

WX at 6 AM (10) Jun 13 66.2 (19.0) 64.9 (18.3) 30 (1015) SE 3 RH 95

Odometer 18: 64.4mi

Z3. Average/max heart rate = 139/154

I am absolutely exhausted and probably should've taken today off. I may do so tomorrow if I continue to feel this fucking beat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 16:00 16:00 10:49 10:49 1.48
4.12 63:26 47:25 11:31 11:20 5.60
1.33 78:29 15:04 11:19 11:20 6.93

7.09mi, 73:53, 13 JUN 18, Springfield, Virginia

iThink:
deadmau5, "there might be coffee"
Game Theory, "Seattle"

WX at 6 AM (10) Jun 13 66.2 (19.0) 64.9 (18.3) 30 (1015) SE 3 RH 95

Odometer 18B: 56.9mi

Z3 low. Average/max heart rate = 142/163

June has gone by quickly so far. I was feeling tired on the uphills but I had to control the Running Partner as there was hazard of not doing the recovery warranted after Monday; a proper recovery run requires more discipline than was apparent today. The return leg was particularly draggy-feeling.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 14:06 14:06 09:28 09:28 1.49
4.12 59:02 44:56 10:54 10:31 5.61
1.48 73:53 14:52 10:03 10:25 7.09

7.01mi, 71:35, 11 JUN 18, Springfield, Virginia

iThink:
Nikolai Rimsky-Korsakov, Russian Easter Overture
Perry Como, "Seattle"

WX at 6 AM (10) Jun 11 59 (15) 57 (14) 29.94 (1013) Variable 5 mist RH 93

Odometer 18B: 48.8mi

Z3. Average/max heart rate = 145/162

The Running Partner decided to turn on the jets this morning, and ran substantially faster than usual, a personal best. Happy to enable the run of that speed.

Myself, not so much, as I was feeling pretty draggy. The second iThink I attribute to the weather.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:30 14:30 09:52 09:52 1.47
4.12 57:07 42:38 10:21 10:13 5.59
1.42 71:35 14:28 10:11 10:13 7.01

7.08mi, 75:44, 8 JUN 18, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at 6 AM (10) Jun 08 59.9 (15.5) 59.4 (15.2) 30.16 (1021) Calm RH 99

Odometer 18: 341.4mi

Z3. Average/max heart rate = 138/157

I was feeling horribly draggy today, but am super glad I got at it today. Today cannot be a Do Nothing But Eat Day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 15:04 15:04 10:11 10:11 1.48
4.12 61:04 45:59 11:10 10:54 5.60
1.48 75:44 14:40 09:55 10:42 7.08

7.22mi, 76:20, 7 JUN 18, Springfield, Virginia

iThink:
Nadia Quinn, "I'm Sorry"
Tommy Keene, "Running For Your Life"

WX at 6 AM (10) Jun 07 60.4 (15.8) 56.5 (13.6) 30.06 (1017) Calm 86

Odometer 18B: 40.9mi

Z3 low. Average/max heart rate = 141/165

Easy run, especially given the weather. But I can't argue at all with getting off my ass and getting out there on days I should be out - the weather the last two days was even better but I needed the sleep in a bad way.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:22 14:22 09:46 09:46 1.47
4.28 62:25 48:03 11:14 10:51 5.75
1.47 76:20 13:55 09:28 10:34 7.22

7.01mi, 75:43, 4 JUN 18, Springfield, Virginia

iThink:
Touché Amoré, "Benediction"

WX at 6 AM (10) Jun 04 55 (13) 53 (12) 29.85 (1010) Calm RH 93

Odometer 18: 333.7mi

Z4 ingress, Z2 midleg, Z3 return. Average/max heart rate = 138/159

First run in a while and one I felt actually okay about. I didn't feel like testing to see whether my Garmin heart rate monitor chest strap was working, so I was at the mercy of the very inaccurate readings I expect from the wrist-mounted HRM.

At least the beginning was pretty fast. Return leg wasn't slow, albeit not too fast either.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 12:42 12:42 08:42 08:42 1.46
4.12 61:46 49:04 11:55 11:04 5.58
1.43 75:43 13:57 09:45 10:48 7.01

4.07mi, 41:41, 1 JUN 18, Springfield, Virginia

iThink:
The Millions NE, "Ordinary Men"

WX at 6 AM (10) Jun 01 68 (20) 68 (20) 29.83 (1010) Calm mist RH 100

Odometer 18: 325.8mi

Z3 low. Average heart rate ~ 135-140

It took the most herculean efforts to get my ass out of bed today after taking yesterday off. I am beat for some reason and I don't know why. Today's run involved dead legs and a malfunctioning heart rate monitor chest strap. In fairness to the chest strap, it's a decade old, so it's probably due for replacement.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:30 12:30 10:25 10:25 1.20
0.83 20:36 08:07 09:46 10:09 2.03
0.85 29:58 09:21 11:00 10:24 2.88
1.19 41:41 11:43 09:51 10:14 4.07

4.08mi, 40:01, 30 MAY 18, Springfield, Virginia

iThink:
Touché Amoré, "Benediction"

WX at 6 AM (10) May 30 69 (21) 69 (21) 30.03 (1016) Calm mist RH 100

Odometer 18B: 32.9mi

Z. Average/max heart rate = 148/171

What I thought was going to be a thoroughly indistinguished run turned into a Z4 hard finish at the end. Oops...

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:43 12:43 10:36 10:36 1.20
0.83 20:44 08:01 09:40 10:13 2.03
0.84 29:08 08:24 10:00 10:09 2.87
1.21 40:01 10:53 09:00 09:48 4.08

4.07mi, 42:31, 29 MAY 18, Springfield, Virginia

iThink:
Touché Amoré, "Palm Dreams"

WX at 6 AM (10) May 29 69 (21) 68 (20) 30.01 (1016) Calm mist RH 94

Odometer 18: 321.7mi

Z3. Average/max heart rate = 141/160

Still dead legs, which makes me think I need to take it a little easier, but I still need to burn lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 12:58 12:58 10:54 10:54 1.19
0.83 21:23 08:25 10:09 10:35 2.02
0.84 30:46 09:23 11:10 10:45 2.86
1.21 42:31 11:45 09:43 10:27 4.07

7.07mi, 68:44, 28 MAY 18, Springfield, Virginia

iThink:
Philip Glass, "Opening"
Touché Amoré, "Benediction"

WX at 8 AM (12) May 28 63 (17.2) 62 (16.6) 30.05 (1017.9) Calm RH 96

Odometer 18B: 28.8mi

Z4. Average/max heart rate = 156/172

Dead legs today, a run I didn't really feel like doing, but I really, really had to do after the last few days. Also, it's Memorial Day, so I needed to get one in on principle.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:15 12:15 10:07 10:07 1.21
0.64 18:03 05:49 09:05 09:46 1.85
0.63 24:32 06:29 10:17 09:54 2.48
1.29 36:53 12:21 09:34 09:47 3.77
1.64 52:51 15:58 09:44 09:46 5.41
1.25 64:17 11:27 09:09 09:39 6.66
0.41 68:44 04:27 10:51 09:43 7.07

7.02mi, 77:35, 26 MAY 18, Springfield, Virginia

iThink:
Touche Amore, "Home Away From Here"

WX at 8 AM (12) May 26 74.5 (23.6) 67.5 (19.7) 29.89 (1012) SW 3 RH 78

Odometer 18B: 21.7mi

Z3. Average/max heart rate = 141/~160

The Garmin Forerunner's HRM is inaccurate, but I wasn't too concerned about measurements today as I felt like complete crap. I still got at it today, which was useful since I would've slept in otherwise and I couldn't afford to do that if I had taken off since Wednesday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:58 14:58 10:11 10:11 1.47
4.13 63:08 48:10 11:40 11:16 5.60
1.42 77:35 14:27 10:10 11:03 7.02

7.07mi, 78:44, 22 MAY 18, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at 6 AM (10) May 22 66.0 (18.9) 57.9 (14.4) 30.11 (1019) Variable 3 RH 75

Odometer 18B: 13.4mi

Z3 easy. Average/max heart rate = 140/160

Starting to warm up in earnest now, so it's summer clothing from here on out, it seems. Another run with no chest strap, although today's readings were nowhere close to the ludicrous numbers that were being clocked yesterday. I'm going to make a judgment call, but the Garmin doesn't eliminate instrumentation swings of the kind that I saw yesterday and a little less of today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 14:47 14:47 10:00 10:00 1.48
4.12 63:24 48:37 11:48 11:19 5.60
1.47 78:44 15:19 10:26 11:08 7.07

6.66mi, 65:52, 21 MAY 18, Springfield, Virginia

iThink:
Sara Bareilles, "You Matter To Me"
Above and Beyond feat. Oceanlab, "On A Good Day"
Touche Amore, "Home Away From Here"

WX at 6 AM (10) May 21 68.0 (20.0) 61.2 (16.2) 30.15 (1020) Calm RH 78

Odometer 18B: 6.66mi

Z4. Average/max heart rate = 154/189

The heart rate monitor on the Garmin Forerunner 235 is a bit off. It tends to read high, which is annoying since I got it partly to not have to wear a chest strap. Oh well.

Large chunks of this run were spent trying to dislodge the first iThink earworm

Also new shoes, first time I've worn neutral shoes in a long time.  They certainly feel different.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:11 12:11 10:04 10:04 1.21
0.63 18:15 06:03 09:37 09:55 1.84
0.64 25:18 07:04 11:02 10:12 2.48
1.29 37:56 12:38 09:48 10:04 3.77
1.64 54:24 16:28 10:02 10:03 5.41
1.25 65:52 11:27 09:10 09:53 6.66

6.66mi, 63:24, 19 MAY 18, Springfield, Virginia

iThink:
50FootWave, "Lavender"
50FootWave, "Dog Days"
Chrissy Meyer, "All I Want" instrumental cover of the song by A Day to Remember

WX at 8 AM (12) May 19 57.7 (14.3) 56.7 (13.7) 30.16 (1021) Calm light rain; mist RH 96

Odometer 18: 317.6mi

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

First solo run in a while. I wanted to go faster, but it is apparent that my anaerobic threshold heart rate has decreased (as I age). Still, it was enough to elevate my max VO2 figures, so that's never a bad thing.

The 50FootWave songs are a reflection of many things in my life lately.  The Chrissy Meyer cover of the ADTR song, less grim.

Best part of it was the weather, without a doubt. Light rain, not too cold. I adore running in the rain, something I indulge rarely.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:57 11:57 09:58 09:58 1.20
0.63 17:35 05:38 08:56 09:37 1.83
0.64 24:16 06:40 10:26 09:49 2.47
1.29 36:29 12:13 09:28 09:42 3.76
1.65 52:14 15:45 09:33 09:39 5.41
1.25 63:24 11:10 08:56 09:31 6.66

7.01mi, 81:40, 16 MAY 18, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"
The Lemonheads< "Steve's Boy"
Descendents, "'Murican"

WX at 6 AM (10) May 16 66 (19) 66 (19) 29.99 (1015) ESE 3 light drizzle RH 100

Odometer 18: 311.0mi

Z2. Average/max heart rate = 134/150

Holy crap, I felt like dragging ass today. I am really tired, but it hit me hard this morning. Tomorrow needs to be a Do Nothing But Eat day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:56 15:56 10:50 10:50 1.47
4.12 65:48 49:52 12:06 11:46 5.59
1.42 81:40 15:52 11:10 11:39 7.01

7.24mi, 76:01, 15 MAY 18, Springfield, Virginia

iThink:
Zedd feat. Foxes, "Clarity"

WX at 6 AM (10) May 15 61.9 (16.6) 61.0 (16.1) 29.97 (1014) Calm RH 96

Odometer 18: 303.5mi

Z3 low, Z3 high ingress/egress. Average/max heart rate = 145/168

Running with the Running Partner is causing my max VO2 to decrease. I'm okay with that right now as I've been experimenting with seeing what the effects of this much long slow distance actually is. I recognize sometime in August-September I need to start running hard again, but I'm not in a rush right now.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 13:35 13:35 09:18 09:18 1.46
4.31 62:10 48:35 11:16 10:47 5.77
1.47 76:01 13:50 09:25 10:30 7.24

1.5 + 7.37mi, 9:38 + 89:46, 12 MAY 18, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at 8 AM (12) May 12 70.5 (21.4) 61.0 (16.1) 30.06 (1017) Calm RH 72

Odometer 18: 295.7mi

Z3. Average/max heart rate = 138/158

Day of slow wogging to convince the Running Partner that it's possible to go 11km. Took a bit but was well within capabilities.  For me, it was just burning lard, so not a bad thing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.50 14:27 14:27 09:38 09:38 1.50

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.38 16:35 16:35 12:01 12:01 1.38
0.75 25:43 09:08 12:11 12:04 2.13
3.85 73:43 48:00 12:28 12:20 5.98
1.39 89:46 16:03 11:33 12:11 7.37

Sometimes A Great Notion

"Did I ever tell you about my summers with my uncle when I was a kid? Foxes would attack his henhouse all the time. Really pissed him off. He'd wake me up. We'd go with his hounds at night up into the hills looking for the fox. When the dogs smelled the scent, they'd go crazy. The pack would become a team. Force the fox...toward the river."

"So what would the foxes do? 

"Half would turn and fight. The other half would try to swim across. But my uncle told me about a few that...they'd swim halfway out, turn with the current, and ride it all the way out to sea. Fishermen would find them a mile offshore. Just swimming."

"Because they wanted to drown."

"Maybe.  Or maybe they were just...tired."

"Well, Godsdamn it, Bill. We can't swim out to sea. I am the XO of this ship, you are the Commanding Officer. How is putting a bullet in your head gonna help Dee? It sure as frak isn't gonna help all the others who are thinking about doing the same Godsdamned thing. And what are they gonna do without the old man here to lead them?"

"Lead them where, Saul?"

6.94mi, 78:25, 10 MAY 18, Springfield, Virginia

iThink:
Rush, "The Analog Kid"
Steve Aoki and Walk Off The Earth, "Home We'll Go (Take My Hand)"

WX at 6 AM (10) May 10 58.8 (14.9) 55.6 (13.1) 30 (1015) SSE 6 RH 88

Odometer 18: 286.8mi

Z3. Average/max heart rate = 139/162

I was overdressed for the task at hand today, as the temp actually went up rather than down as it has the last few days. Looking like time to shift back to shorter sleeves.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:04 15:04 10:15 10:15 1.47
4.06 63:15 48:11 11:52 11:26 5.53
1.41 78:25 15:10 10:45 11:18 6.94

7.04mi, 81:07, 9 MAY 18, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"

WX at 6 AM (10) May 09 47.8 (8.8) 46.4 (8.0) 30.16 (1021) Calm RH 94

Odometer 18: 278.7mi

Z2. Average/max heart rate = 133/153

Seven miles of wogging. I'm good with that, as little sleep as I'm getting, but it was primarily to train the Running Partner how to do a recovery run properly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 15:48 15:48 10:49 10:49 1.46
4.11 65:33 49:45 12:06 11:46 5.57
1.47 81:07 15:34 10:36 11:31 7.04

7.06mi, 74:06, 8 MAY 18, Springfield, Virginia

iThink:
For Against, "Outside A Heart"
Mary Lou Lord, "The Wind Blew All Around Me"

WX at 6 AM (10) May 08 51.4 (10.8) 50.4 (10.2) 30.19 (1022) Calm RH 96

Odometer 18: 271.0mi

Z3. Average/max heart rate = 141/164

Tempo run for the Running Partner, a first but unquestionably the fastest one for that distance and course. I followed up with a remarkably fast return leg, which offset the slow ingress leg.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:34 15:34 10:35 10:35 1.47
4.12 60:07 44:33 10:49 10:45 5.59
1.47 74:06 13:59 09:31 10:30 7.06

7.06mi, 75:31, 7 MAY 18, Springfield, Virginia

iThink:
that dog., "Never Say Never"

WX at 6 AM (10) May 07 53.2 (11.8) 51.8 (11.0) 29.99 (1015) Calm RH 94

Odometer 18: 263.3mi

Z3. Average/max heart rate = 141/161

Late start as I almost slept thru my alarm. The message from the Running Partner woke me up and I got a 15 minute late start. Still better than sleeping in, and the Running Partner got a faster-than-usual run in, so bonus.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 13:47 13:47 09:27 09:27 1.46
4.13 61:03 47:16 11:27 10:55 5.59
1.47 75:31 14:28 09:50 10:42 7.06

7.01mi, 77:29, 3 MAY 18, Springfield, Virginia

iThink:
Bruce Springsteen, "The River"

WX at 6 AM (10) May 03 55.8 (13.2) 52.0 (11.1) 30.09 (1018) Calm RH 87

Odometer 18: 256.1mi

Z2-3, Z4 ingress only. Average/max heart rate = 138/165

Warmer day for once, and a nice enough day, but it's going to get hot today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 13:40 13:40 09:21 09:21 1.46
4.09 62:48 49:08 12:01 11:19 5.55
1.46 77:29 14:41 10:04 11:03 7.01

7.05mi, 76:03, 2 MAY 18, Springfield, Virginia

iThink:
Throwing Muses, "Mania"

WX at 6 AM (10) May 02 45.1 (7.3) 42.6 (5.9) 30.15 (1020) Calm RH 90

Odometer 18: 248.8mi

Z2-Z3 start-midpoint, Z4 return. Average/max heart rate = 138/169

I decided to take the return hard after chatting too long with the Running Partner afterwards.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 13:36 13:36 09:15 09:15 1.47
4.12 62:37 49:01 11:54 11:12 5.59
1.46 76:03 13:26 09:12 10:47 7.05

7.02mi, 77:51, 1 MAY 18, Springfield, Virginia

iThink:
Bruce Springsteen, "The River"

WX at 6 AM (10) May 01 38.8 (3.8) 36.1 (2.3) 30.16 (1021) Calm RH 89

Odometer 18: 241.7mi

Z2-Z3. Average/max heart rate = 136/156

Easy run, feeling under the weather. But I needed to get one in after the last few days.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:11 15:11 10:20 10:20 1.47
4.09 62:40 47:29 11:37 11:16 5.56
1.46 77:51 15:11 10:24 11:05 7.02

6.0mi, 56:07, 26 APR 18, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 9 AM (13) Apr 26 54.5 (12.5) 36.7 (2.6) 29.89 (1012) NW 15 RH 51

Odometer 18: 234.7mi

Z4. Average/max heart rate = 159/172

Fairly hard run that I needed to do to offset the others this week, and while not particularly fast, it was fairly hard. And breezy. Last leg was recovery to back off of the hard grinding that was in the rest of the run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.25 11:23 11:23 09:06 09:06 1.25
0.58 16:12 04:49 08:18 08:51 1.83
0.64 22:34 06:22 09:58 09:08 2.47
1.34 34:46 12:12 09:06 09:07 3.81
1.61 50:13 15:27 09:36 09:16 5.42
0.58 56:07 05:54 10:10 09:21 6.00

7.05mi, 78:36, 25 APR 18, Springfield, Virginia

iThink:
Disturbed, "Land of Confusion"

WX at 6 AM (10) Apr 25 55 (13) 55 (13) 29.79 (1008) Calm light drizzle; mist RH 100

Odometer 18: 228.7mi

Z2-Z3 low. Average/max heart rate = 138/160

Easy run, feeling very slow, although some of the slowness was probably being overdressed for weather that was both warmer and more humid than I originally anticipated. For running as much as I have this week, slow is not necessarily bad, although I'm hardly at the point where I can say I'm running junk miles since I so rarely get out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:47 14:47 10:03 10:03 1.47
4.12 63:11 48:24 11:45 11:18 5.59
1.46 78:36 15:26 10:34 11:09 7.05

7.06mi, 77:00, 24 APR 18, Springfield, Virginia

iThink:
Disturbed, "Land of Confusion"

WX at 6 AM (10) Apr 24 54.3 (12.4) 39.9 (4.4) 30.28 (1025) E 5

Odometer 18: 221.6mi

Z3. Average/max heart rate = 138/160

Easy run but the weather was warmer right before a forecast rainstorm. No rain, so a good day for a run. I otherwise might've bagged it were it not for the standard requirement not to stand the Running Partner up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:35 14:35 09:55 09:55 1.47
4.12 62:38 48:03 11:40 11:12 5.59
1.47 77:00 14:22 09:46 10:54 7.06

7.07mi, 78:26, 23 APR 18, Springfield, Virginia

iThink:
Avicii, "Levels"

WX at 6 AM (10) Apr 23 45.0 (7.2) 38.5 (3.6) 30.41 (1029) Calm RH 77

Odometer 18: 214.6mi

Z. Average/max heart rate = 135/153

Easy run coming off a weekend of not doing a damn thing. I should feel guilty, but I don't. So I didn't.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 15:36 15:36 10:33 10:33 1.48
4.12 63:24 47:47 11:36 11:19 5.60
1.47 78:26 15:03 10:14 11:06 7.07

7.06mi, 81:10, 20 APR 18, Springfield, Virginia

iThink:
(none)

WX at 6 AM (10) Apr 20 36.9 (2.7) 23.0 (-5.0) 30.27 (1025) WNW 7 RH

Odometer 18: 207.5mi

Z3. Average/max heart rate = 134/153

Easy run throughout, and it was chilly. So probably a recovery run all around, which was probably a good idea.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 15:50 15:50 10:37 10:37 1.49
4.11 65:07 49:17 11:59 11:38 5.60
1.46 81:10 16:03 11:00 11:30 7.06

7.07mi, 75:34, 19 APR 18, Springfield, Virginia

iThink:
Let's Active, "Whispered News"

WX at 6 AM (10) Apr 19 49.8 (9.9) 38.8 (3.8) 29.64 (1003) Calm RH 65

Odometer 18: 200.5mi

Z3/Z5 finish. Average/max heart rate = 143/176

Very slow ingress to a slow run with the Running Partner, then a long break before a hard return because I was late. Oops. But it was fast.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:07 14:07 09:36 09:36 1.47
4.12 62:51 48:45 11:50 11:15 5.59
1.48 75:34 12:43 08:35 10:41 7.07

6.62mi, 65:15, 17 APR 18, Springfield, Virginia

iThink:
Michael Kamen, opening and closing credits from From The Earth to the Moon
For Against, "Outside A Heart"

WX at 6 AM (10) Apr 17 39.6 (4.2) 23.0 (-5.0) 29.81 (1009) W 5 RH 51

Odometer 18: 193.4mi

Z3. Average/max heart rate = 150/165

My legs didn't feel very responsive, but I spent a good chunk of yesterday evening feeling the fatass transformation, so I knew it was time to get at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:05 12:05 10:04 10:04 1.20
0.63 17:58 05:53 09:20 09:49 1.83
0.64 24:49 06:51 10:42 10:03 2.47
1.29 37:27 12:38 09:48 09:58 3.76
1.65 53:45 16:18 09:53 09:56 5.41
1.21 65:15 11:30 09:30 09:51 6.62

4.07mi, 37:34, 13 APR 18, Springfield, Virginia

iThink:
Dos Gringos, "Jeremiah Weed"
Dos Gringos, "Going In For Guns"

WX at 9 AM (10) Apr 11 70.9 (21.7) 47.0 (8) Calm RH 42

Odometer 18: 186.8mi

Z4. Average/max heart rate = 154/173

Hard run due to time constraints. Didn't feel very fast, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:18 11:18 09:25 09:25 1.20
0.83 19:03 07:44 09:20 09:23 2.03
0.84 27:13 08:10 09:44 09:29 2.87
1.20 37:34 10:21 08:38 09:14 4.07

4.09mi, 38:00, 11 APR 18, Springfield, Virginia

iThink:
Rick Astley, "Never Gonna Give You Up" (Yes. Really.)
For Against, "Outside A Heart"

WX at 6 AM (10) Apr 11 37.2 (2.9) 25.7 (-3.5) Calm RH 62

Odometer 18: 182.7mi

Z3 start-Z4 finish. Average/max heart rate = 150/166

Late start and a very unexpected quick run after the first leg. Can't argue.

I needed to dislodge the first iThink but it wouldn't budge for the first mile and a half.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:45 11:45 09:47 09:47 1.20
0.84 19:21 07:36 09:03 09:29 2.04
0.84 27:27 08:05 09:37 09:32 2.88
1.21 38:00 10:33 08:43 09:17 4.09

4.1mi, 42:07, 10 APR 18, Springfield, Virginia

iThink:
Let's Active, "Talking To Myself"
Randy Edelman, "Armistead is Hit"

WX at 6 AM (10) Apr 10 33 (1) 32 (0) 30.19 (1022) Calm mist

Odometer 18: 178.6mi

Z3. Average/max heart rate = 142/157

Easy run. Lack of sleep virtually dictated it. I have a reasonable explanation for the first iThink as I've been reading about Let's Active, a band I binged out on as a kid. The second I have no explanation for whatsoever.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:41 12:41 10:29 10:29 1.21
0.84 21:07 08:26 10:02 10:18 2.05
0.84 30:14 09:07 10:51 10:28 2.89
1.21 42:07 11:53 09:50 10:16 4.10

7.07mi, 74:10, 7 APR 18, Springfield, Virginia

iThink:
Let's Active, "Horizon"
Let's Active, "Every Dog Has Its Day"

WX at 1 PM (17) Apr 07 41.4 (5.2) 21.0 (-6.1) 29.97 (1014) NNW 10 RH 43 occasional snow

Odometer 18: 174.5mi

Z3. Average/max heart rate = 143/169 (lap two 138/151)

Easy run with the Running Partner, who has been away from hitting the road as of late, but jumped at the opportunity. Glad I got one in!

Occasional snow in April. I'll leave it at that.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 13:02 13:02 08:48 08:48 1.48
4.12 61:00 47:58 11:39 10:54 5.60
1.47 74:10 13:10 08:57 10:29 7.07

5.34mi, 52:33, 5 APR 18, Springfield, Virginia

iThink:
Lost Luggage, "On The Ropes"

WX at 6 AM (10) Apr 05 36.0 (2.2) 15.1 (-9.4) 30.16 (1021) WNW 9 RH 41

Odometer 18: 167.4mi

Z3. Average/max heart rate = 144/158

I didn't feel very motivated to get out the door, but I knew if I didn't, I'd start doing the Fat-Ass Transformation. I was surprised at how low the relative heart rate was compared to other runs, and it showed in a one point increase in max VO2.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:15 12:15 10:12 10:12 1.20
1.28 25:08 12:53 10:04 10:08 2.48
1.65 41:27 16:19 09:53 10:02 4.13
1.21 52:33 11:07 09:11 09:51 5.34

Record APFT, 292 points, 3 APR 18, Washington DC

iThink:
Touche Amore, "Home Away From Here"

WX at 7 AM (11) Apr 03 44.1 (6.7) 37.0 (2.8) 30.13 (1020) SSE 8 RH 75

Odometer 18: 162.0mi

Z5.  Average/max heart rate = no reading

I have no idea why I feel trepidation when I do these.  This one was in LBJ Memorial Park, rather than Gravelly Park.  This is technically DC, although it's a footbridge away from the Pentagon.

As before, first two events went quick and remarkably easy.  The other reason why I did the first PT test offered is the small size.  I usually get ready for it and knock it out, and few people show up for the first one because they're waiting for the last one.  I couldn't ask for better weather than today, full stop.

I have apparently grown enough to get my half inch back on the scale.  I still taped.  Yay.

200 points going into the run, without fail.  Then I ran my fastest run I've done in a long while.  I was pleasantly surprised, but I have no rational explanation.  Based on OpenStreetMap data, the course is accurate, so there's the improbable likelihood that I actually got that much faster.

Pig out time.

Splits
Pushups: 67
Situps: 75
2MR: 15:00

5.0mi, 49:12, 31 MAR 18, Springfield, Virginia

iThink:
deadmau5, "There Might Be Coffee"
Metallica, "Creeping Death"

WX at 11 AM (15) Mar 31 52.3 (11.3) 28.0 (-2.2) 30.35 (1027) Calm RH 39

Odometer 18: 159.0mi

Z3-Z4. Average/max heart rate = 145/162

Today almost didn't happen. I was feeling so out of sorts today that I didn't really want to go but I knew I needed to get one in. Dead legs, so I'm taking the rest of the days off until Tuesday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:14 12:14 10:07 10:07 1.21
1.29 24:54 12:40 09:49 09:58 2.50
1.29 38:01 13:07 10:10 10:02 3.79
1.21 49:12 11:11 09:15 09:50 5.00

4.08mi, 43:38, 30 MAR 18, Springfield, Virginia

iThink:
Death Cab For Cutie, "Title and Registration"

WX at 6 AM (10) Mar 30 67.3 (19.6) 54.7 (12.6) 29.73 (1006) S 6 RH 63

Odometer 18: 154.0mi

Z3. Average/max heart rate = 126/156

I almost slept in. I had to force myself to get out the door. Glad I did, but it was fugly. At least it felt that way.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:30 13:30 11:10 11:10 1.21
0.84 22:27 08:56 10:39 10:57 2.05
0.84 31:37 09:10 10:55 10:56 2.89
1.20 43:38 12:01 10:01 10:40 4.09

4.09mi, 40:37, 28 MAR 18, Springfield, Virginia

iThink:
Velocity Girl, "Finest Hour"

WX at 6 AM (10) Mar 28 42.3 (5.7) 38.7 (3.7) 30.07 (1018) Calm RH 86

Odometer 18: 149.9mi

Z3. Average/max heart rate = 145/161

Not easy, but not particularly hard. I was somewhat surprised at the heart rates because I expected to go slower for what relative effort I was pushing. I also didn't run yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:26 12:26 10:17 10:17 1.21
0.84 20:30 08:04 09:36 10:00 2.05
0.83 29:13 08:43 10:30 10:09 2.88
1.21 40:37 11:24 09:26 09:56 4.09

4.09mi, 41:37, 26 MAR 18, Springfield, Virginia

iThink:
Leo Moracchioli, "Hello"

WX at 6 AM (10) Mar 26 27.5 (-2.5) 27.0 (-2.8) calm RH 97

Odometer 18: 145.8mi

Z3. Average/max heart rate = 144/160

I can't say I was feeling very motivated, but I needed to get something in on a matter of principle. If I didn't, I'd probably pay for it later, and in any event, I need to burn lard. As a result, any run is better than none, no matter how slow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:55 12:55 10:40 10:40 1.21
0.83 21:14 08:19 10:02 10:25 2.04
0.84 30:14 09:00 10:43 10:30 2.88
1.21 41:37 11:23 09:25 10:11 4.09

5.0mi, 51:06, 25 MAR 18, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" Ft. Zedd (Jon Electra Remix)

WX at 4 PM (20) Mar 25 46.9 (8.3) 25.5 (-3.6) NE 6 RH 42

Odometer 18: 141.7mi

Z3. Average/max heart rate = 146/162

Easy recovery run, and one that paid off as I ran mostly negative splits (and the first one was particularly indicative of how I really felt) but was fully loosened up by the end, and thus a good recovery. I think.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:02 13:02 10:52 10:52 1.20
1.29 26:21 13:18 10:19 10:35 2.49
1.28 39:24 13:03 10:12 10:27 3.77
1.22 51:06 11:43 09:36 10:15 5.00

6.66mi (6.15mi recorded), 57:11, 24 MAR 18, Springfield, Virginia

iThink:
Belinda Carlisle, "Mad About You" (yes.)
Motörhead, "The Ace of Spades"
The Connells, "Fun & Games"

WX at 1 PM (17) Mar 24 48.0 (8.9) 18.0 (-7.8) 30.19 (1022) NW 10 RH 29

Odometer 18: 136.7mi

Z4. Average/max heart rate = 158/172

Glad I waited until later in the day. Amazing, beautiful weather for a run. I was experimenting with pace and tempo and had better luck with a more fluid foot strike, although I've also taken my orthotics out and that markedly changes how the shoes react

The negative splits at the back end are particularly encouraging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.35 12:35 12:35 09:20 09:20 1.35
0.63 19:08 06:33 10:23 09:40 1.98
1.29 30:42 11:34 08:58 09:23 3.27
1.66 46:20 15:38 09:25 09:24 4.93
1.22 57:11 10:51 08:53 09:18 6.15

3,000m on Concept2 Model D, 13:18.5, 22 MAR 18, Springfield, Virginia

iThink: none.

WX at      6 AM (10) Mar 22     34.3 (1.3)     23.7 (-4.6)     29.9 (1012)     NW 14G23 RH 64 WC 24 (-4)

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 141/153

I was astoundingly lacking in motivation today and my legs were pretty sore.  First 1km was done at an abnormally high drag factor that turned out to be too high.  Next 2km was done in between that and my usual 110.  I still called it quits at 3km because I didn't feel like going any further.

Splits
Distance:    1000
Time:    04:24.0
Avg/500m:    02:12.0
Drag Factor:    173
Per Mile:    00:07:05

Distance:    2000
Time:    08:54.4
Avg/500m:    02:13.6
Drag Factor:    138
Per Mile:    00:07:10

642+10,000m on Concept2 Model D, 2:59.5, DATE, Springfield, Virginia

iThink:
none as I was watching the Princeton-Penn lacrosse game on TV while cranking away.

WX at 1 PM (17) Mar 21     34.0 (1.1)     30.6 (-0.8)     29.66 (1004)     NNW 9     light snow; mist RH 87 WC 26 (-3)

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 131/150

Given the heavy snow, there will be no run.  For that, I'm glad to have the erg.  The rest of the afternoon will be taken up with snow shoveling.

I didn't want to go hard, but I'd also preceded it with a 40/35/35/30 and 45/40/35/30 sequence of situps respectively.

Splits
Distance:    642
Time:    02:59.5
Avg/500m:    02:19.8
Drag Factor:    113
Per Mile:    00:07:30

Distance:    10000
Time:    48:31.3
Avg/500m:    02:25.6
Drag Factor:    113
Per Mile:    00:07:49

10,000m on Concept2 Model D, 21:54/44:37.2, 20 MAR 18, Springfield, Virginia

iThink:
Leo Moracchioli, "Hello"

WX at      6 AM (10) Mar 20     37.9 (3.3)     33.3 (0.7)     29.81 (1009)     Calm     light rain RH 83

Odometer 14B: 411.0mi

Z3-Z4.  Average/max heart rate = 152/166

Light rain my ass.  I went outside and said "nope."

Then I cranked out 10km on the erg.  First 5km was fairly hard; the remainder was done much less ambitiously.

The amazing disappearance of March astounds me, personally.

Splits
Distance:    first 5000
Time:    21:54.0
Avg/500m:    02:11.4
Drag Factor:    123
Per Mile:    00:07:03

Distance:    overall 10000
Time:    44:37.2
Avg/500m:    02:13.9
Drag Factor:    113
Per Mile:    00:07:11

Some words of warning

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"

4.08mi, 41:58, 18 MAR 18, Springfield VA

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

WX at 4 PM (20) Mar 18 56.5 (13.6) 17.1 (-8.3) 29.94 (1013) NW 7 RH 21

Odometer 18: 130.1mi

Z3. Average/max heart rate = 144/152

Easy recovery run. My legs were not on good shape but the last mile and a half were surprisingly quick for a run that I deliberately did not take above anaerobic threshold. I need to start doing pushups and situps again after taking most of last week off because I was so fucking beat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:24 12:24 10:20 10:20 1.20
0.84 20:35 08:11 09:44 10:05 2.04
0.84 29:48 09:13 10:58 10:21 2.88
1.20 41:58 12:10 10:09 10:17 4.08

9.4mi, 94:57, 17 MAR 18, Springfield, Virginia

iThink:
MaX, "Aim"
Philip Glass, "Pruitt Igoe"
"Johnny Hopkins On To Victory"

WX at 1 PM (17) Mar 17 42.8 (6.0) 18.9 (-7.3) 29.93 (1013) S 7 RH 37

Odometer 18: 126.0mi

Z4. Average/max heart rate = 150/171

Today's run was ugly with a hard zone 4 start for slow speed. I was still out of gas and forced myself to grind out two laps of the course, no matter how bad I felt. I also had enough pride to not walk any portion of something so short.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.85 27:51 27:51 09:46 09:46 2.85
1.86 46:54 19:02 10:13 09:57 4.71
2.81 75:23 28:29 10:09 10:01 7.52
1.91 94:57 19:34 10:15 10:04 9.43

5.35mi, 59:45, 16 MAR 18, Springfield, Virginia

iThink:
Throwing Muses, "Mania"
The Cure, "Taking Off"
The Smiths, "What Difference Does It Make?"

WX at 6 AM (10) Mar 16 27.3 (-2.6) 21.4 (-5.9) 29.8 (1009) Calm RH 78

Odometer 18: 116.6mi

Z3. Average/max heart rate = 139/153

Chronic dead legs all the way thru the run. They would not shake loose, period. I ground it out, but it's been a while since I've done a run where I'm so out of gas.

At least I burned some lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:06 13:06 10:55 10:55 1.20
1.29 27:47 14:41 11:23 11:10 2.49
1.65 46:41 18:53 11:27 11:16 4.14
1.21 59:45 13:04 10:48 11:10 5.35

5.54mi, 55:09, 14 MAR 18, Springfield, Virginia

iThink:
Warren Zevon, "Johnny Strikes Up The Band"
Warren Zevon, "Roland the Headless Thompson Gunner"

WX at 6 AM (10) Mar 14 25.0 (-3.9) 18.1 (-7.7) 29.85 (1010) Calm RH 74

Odometer 18: 111.3mi

Z3-Z4. Average/max heart rate = 148/166

Not hard, but better than nothing at all. I didn't feel like I had to pry myself out of bed, but I wasn't very motivated to get out the door either.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.13 11:40 11:40 10:20 10:20 1.13
1.90 30:56 19:16 10:08 10:13 3.03
1.29 43:44 12:47 09:55 10:07 4.32
1.22 55:09 11:25 09:21 09:57 5.54

6.62mi, 61:31, 13 MAR 18, Springfield, Virginia

iThink:
Aly & AJ, "Chemicals React"
Johnny Cash, "God's Gonna Cut You Down"

WX at 7 AM (11) Mar 13 32.9 (0.5) 18.1 (-7.7) 29.82 (1009) NNW 16G23 RH 54 WC 23 (-5)

Odometer 18: 105.8mi

Z4. Average/max heart rate = 157/173

Faster than usual, but also partly because of inconsistency over the last few days actually getting at it. Not sure what to think of these times as a result.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:32 11:32 09:37 09:37 1.20
0.63 17:12 05:40 08:59 09:24 1.83
0.64 23:38 06:27 10:05 09:34 2.47
1.29 35:30 11:51 09:11 09:26 3.76
1.65 51:01 15:31 09:24 09:26 5.41
1.21 61:31 10:30 08:41 09:18 6.62

9.2mi, 88:38, 10 MAR 18, Springfield, Virginia

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

WX at 1 PM (18) Mar 10 43.5 (6.4) 18.3 (-7.6) 30.02 (1016) SSE 9 RH 35

Odometer 18: 99.2mi

Z4. Average/max heart rate = 165/175

I deliberately did not go particularly hard but I was trying to avoid eating away what I ran today. Forgot to do the last split on time, though.

This past week has sucked royally.  Next week promises no better.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.76 26:29 26:29 09:36 09:36 2.76
1.89 44:23 17:54 09:28 09:33 4.65
4.55 88:38 44:15 09:44 09:38 9.20

5.51mi, 53:26, 8 MAR 18, Springfield, Virginia

iThink:
Bloody Beetroots and Greta Svabo Bech, "Chronicles of a Fallen Love"

WX at 6 AM (11) Mar 08 33.4 (0.8) 14.9 (-9.5) 29.89 (1012) W 9 WC 26 (-3) RH 46

Odometer 18: 91.0mi

Z3 high. Average/max heart rate = 150/172

Dead legs from lack of sleep and generally feeling run down. This has been a bad week, worse than most.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:16 12:16 10:08 10:08 1.21
1.29 24:54 12:39 09:48 09:58 2.50
1.98 43:49 18:55 09:33 09:47 4.48
1.03 53:26 09:36 09:20 09:42 5.51

3.0mi, 33:56, 6 MAR 18, Springfield, Virginia

iThink:
deadmau5 feat. Rob Swire, "Ghosts N Stuff"

WX at 6 AM (11) Mar 05 30.4 (-0.9) 9.5 (-12.5) 30.17 (1021) NW 10 RH 40

Odometer 18: 85.5mi

Z3. Average/max heart rate = 137/153

When I meant easy recovery run, I meant it. Limited distance, limited pace.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.00 33:56 33:56 11:19 11:19 3.00

9.14mi, 87:04, 4 MAR 18, Springfield, Virginia

iThink:
Turboslash, "Rush"

WX at 5 PM (22) Mar 04 48.9 (9.4) 11.7 (-11.3) 30.16 (1021) NNW 14G23 RH 21

Odometer 18: 82.5mi

Z4 hard-Z5. Average/max heart rate = 165/182

I've taken the last few days off. Last two days of the work week were crushed by work and Saturday was shot when there was a power outage Friday evening.

What I didn't expect was to run most of this well inside zone 4 and to turn this into time trial pace. I was surprised as hard as I was running today - when I'm holding well into 165-167bpm, and running the pace I was running, it was a good run but one that's going to require a deliberate recovery plan.

Literally the hardest run I've done in training in a long while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.68 26:23 26:23 09:51 09:51 2.68
1.78 43:11 16:48 09:26 09:41 4.46
2.66 67:40 24:29 09:12 09:30 7.12
1.83 84:33 16:53 09:13 09:27 8.95
0.19 87:04 02:32 13:19 09:32 9.14

6.66mi, 61:42, 27 FEB 18, Springfield, Virginia

iThink:
Johnny Cash, "God's Gonna Cut You Down"
Anberlin, "Cold War Transmissions"

WX at 9 AM (14) Feb 27 44.8 (7.1) 27.7 (-2.4) 30.47 (1031) Calm RH 50

Odometer 18: 73.3mi

Z4. Average/max heart rate = 158/175

Today was unexpectedly fast. And I went in hard in ways that I didn't really expect to go. In any event, it was worth it, although my legs felt pretty beat this morning in spite of relative speed.

Also, 666. Perhaps even more apropos given the first iThink.  Ha, ha, ha.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:39 11:39 09:43 09:43 1.20
0.63 17:11 05:32 08:47 09:23 1.83
0.63 23:31 06:20 10:03 09:33 2.46
1.29 35:18 11:47 09:08 09:25 3.75
1.64 50:31 15:13 09:17 09:22 5.39
1.27 61:42 11:11 08:48 09:16 6.66

23,019m on Concept2 Model D, 1:47:59, 25 FEB 18, Springfield, Virginia

iThink: none as I was watching a rerun of the Virginia-Princeton lacrosse game from yesterday.

WX at 5 PM (22) Feb 25     52.3 (11.3)     51.3 (10.7)     29.95 (1014)     Calm RH 96

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 137/147

Today is a day that I probably should've run, but I wanted to sit through a full game, and I was going to experiment with whether I could get through an entire lacrosse game (skipping through commercials and halftime) while erging the entire time.

My goal was to hold about 700kcal/hr or more, or 2:20/500m, whichever was on.  I don't know whether that was actually comparable, but it started getting a lot harder by the third quarter as I wasn't really used to erging much over 15km.

I am sure I'm going pay for this in spades, but this might be the way I get around not seeing any movies.  I will have to use subtitles since the Concept2 drowns out the sound.

Splits
Distance:    23019
Time:    1:47:59.0
Avg/500m:    02:20.7
Drag Factor:    108
Per Mile:    00:07:33

4.1mi, 43:23, 23 FEB 18, Springfield, Virginia

iThink:
Anberlin, "Cold War Transmissions"

WX at 6 AM (11) Feb 23 41 (5) 39 (4) 30.57 (1035) Calm mist RH 93

Odometer 18: 66.7mi

Z3. Average/max heart rate = 138/154.

Today is a good example of forcing myself to get outside even though I had an overpowering case of the fuckits this AM. It is rare that I've had such an active desire not to get at it, but I had to ironman my way through a day where I really wanted to sleep in. I don't think my caloric intake can afford it, personally. Thus, I ran.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:24 13:24 10:59 10:59 1.22
0.84 22:01 08:37 10:15 10:41 2.06
2.05 43:23 21:23 10:26 10:33 4.11

5.0mi, 49:38, 21 FEB 18, Springfield, Virginia

iThink:
Johnny Cash, "God's Gonna Cut You Down"

WX at 6 AM (11) Feb 21 61.0 (16.1) 58.6 (14.8) 30.34 (1027) S 3 RH 91

Odometer 18: 62.6mi

Z3. Average/max heart rate = 146/162.

Wasn't sure how I was going to feel as I was pretty tired and almost slept in. Glad I got one in as I'd probably regret it later. I was deliberately controlling pace to not blow 160bpm too hard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:52 12:52 10:38 10:38 1.21
1.29 25:51 13:00 10:04 10:21 2.50
1.29 38:31 12:40 09:49 10:10 3.79
1.21 49:38 11:07 09:11 09:56 5.00

5.35mi, 53:38, 20 FEB 18, Springfield, Virginia

iThink:
Johnny Cash, "God's Gonna Cut You Down"

WX at 6 AM (11) Feb 20 52.5 (11.4) 50.9 (10.5) 30.36 (1028) S 3 RH 94

Odometer 18: 57.6mi

Z3 high, Z4 finish. Average/max heart rate = 148/167.

Tired legs at the start, so I didn't feel very ambitious. I was wanting to run under 10min/mi by the time I hit my first split, and largely achieved that by mile 2. The rest was making up for the slower start that I had at the beginning.

Push-up and sit-up season encroaches.  It's one of those two times of the year.  Time to get at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:56 12:56 10:42 10:42 1.21
1.29 26:13 13:16 10:17 10:29 2.50
1.65 42:36 16:23 09:56 10:16 4.15
1.20 53:38 11:02 09:11 10:01 5.35

7.07mi, 78:23, 18 FEB 18, Springfield, Virginia

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

WX at 2 PM (19) Feb 18 50.7 (10.4) 27.9 (-2.3) 30.4 (1029) N 3 RH 40

Odometer 18: 82.3mi

Z3. Average/max heart rate = 142/157.

Easy, and I mean easy recovery run. The only easier I could've taken it is if I were walking. I took the Running Partner out for the usual run but it went harder than usual for relative effort, so my recovery run was guaranteed today, bar none. That's good because my legs are totally beat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 15:29 15:29 10:23 10:23 1.49
4.10 62:32 47:03 11:29 11:11 5.59
1.48 78:23 15:52 10:43 11:05 7.07

9.01mi, 87:22, 17 FEB 18, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" Ft. Zedd (Sebastian Wibe Remix)
Ariana Grande, "Break Free" Ft. Zedd (Jon Electra Remix)

WX at 1 PM (18) Feb 17 42.4 (5.8) 26.1 (-3.3) 30.24 (1024) SSE 7 RH 51

Odometer 18: 75.2mi

Z4. Average/max heart rate = 156/171

Not sure how I was going to feel, and it started getting cooler, but I'm glad I got in two laps of Burke Lake Park today. Not slow, not bad, and my goal was to run generally below 10:00/mi at below 160bpm.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.51 43:56 43:56 09:44 09:44 4.51
4.50 87:22 43:27 09:39 09:42 9.01

5.41mi, 55:17, 16 FEB 18, Springfield, Virginia

iThink:
Motörhead, "The Ace of Spades"
Foo Fighters, "White Limo"

WX at 6 AM (11) Feb 16 61.9 (16.6) 55.9 (13.3) 29.7 (1005) NW 8 light rain RH 80

Odometer 18: 66.2mi

Z3. Average/max heart rate = 145/161

I wanted to run 666 this morning, but didn't quite get to.

I've had a nagging nosebleed the last week or so. It won't go away and it comes up at inconvenient times, like when I was on my run this morning. I guess I was glad I was wearing a red shirt this morning and it was dark.

My legs were dead at start, and I was really tired, even though I've been averaging more sleep than usual by an hour or two. I was okay by mile 4, but I need to pay attention to that trend.

Still better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:20 12:20 10:16 10:16 1.20
0.63 18:24 06:04 09:38 10:03 1.83
0.63 25:40 07:16 11:33 10:26 2.46
1.72 43:29 17:49 10:22 10:24 4.18
1.23 55:17 11:48 09:36 10:13 5.41

Song of the Day

6.66mi, 65:27, 14 FEB 18, Springfield, Virginia

iThink:
U2, "I Will Follow"

WX at 6 AM (11) Feb 14 30 (-1) 28 (-2) 30.43 (1030) Calm RH 92

Odometer 18: 60.8mi

Z3 high-Z4. Average/max heart rate = 151/167.

I couldn't pass up the temptation to run 6.66mi on Valentine's Day, when I'm generally my grouchiest. Also, I adore running 666.A lot.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:06 12:06 10:05 10:05 1.20
0.63 17:55 05:49 09:13 09:47 1.83
0.63 24:42 06:48 10:47 10:03 2.46
1.28 37:24 12:41 09:55 10:00 3.74
1.67 53:49 16:25 09:50 09:57 5.41
1.25 65:27 11:38 09:19 09:50 6.66

4.1mi, 46:12, 12 FEB 18, Springfield, Virginia

iThink:
Leo Moracchioli, "Hello" (yes, the metal cover.)

WX at 6 AM (11) Feb 12 48 (9) 39 (4) 30.2 (1022) NNW 15G28 light rain RH 70

Odometer 18: 54.1mi

Z3 low-mid. Average/max heart rate = 137/155.

A proper recovery run after yesterday's long run. It was a bit colder than I expected and even warming up after a mile and a half didn't help as much. No matter.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:48 13:48 11:24 11:24 1.21
0.84 22:57 09:09 10:54 11:12 2.05
0.84 32:57 10:00 11:55 11:24 2.89
1.21 46:12 13:15 10:57 11:16 4.10

10.16mi, 100:54, 11 FEB 18, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" Ft. Zedd (Sebastian Wibe Remix)
Ariana Grande, "Break Free" Ft. Zedd (Jon Electra Remix)

WX at 3 PM (20) Feb 11 65.1 (18.4) 62.1 (16.7) 29.86 (1011) SSW 6 RH 89

Odometer 18: 50.0mi

Z3 high-Z4. Average/max heart rate = 156/181

Someday I'm going to have the discipline to actually run a long run at zone 3 all the way through. It is much, much harder than it sounds. I ran fairly steady effort all the way back, but consistent with my long history running distance, my default level of effort is anaerobic threshold unless I spend effort to stay below or above it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.52 24:52 24:52 09:52 09:52 2.52
2.57 50:12 25:21 09:52 09:52 5.09
2.55 75:33 25:21 09:56 09:53 7.64
2.52 00:54 25:21 10:04 09:56 10.16

5.34mi, 51:10, 9 FEB 18, Springfield, Virginia

iThink:
Simon and Garfunkel, "Homeward Bound"
Ariana Grande, "Break Free" (Jon Electra Remix)

WX at 6 AM (11) Feb 09 22.1 (-5.5) 19.4 (-7.0) 30.52 (1033) Calm RH 89

Odometer 18: 39.9mi

Z4. Average/max heart rate = 151/170.

Not sure how I was going to feel today, but better after the first two miles. First mile didn't start so great.  This week at work has been brutal, so I probably needed this.

It didn't help that I had a gusher of a nosebleed at 1am this morning, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 11:54 11:54 10:00 10:00 1.19
1.29 24:28 12:33 09:44 09:52 2.48
1.66 40:22 15:54 09:35 09:45 4.14
1.20 51:10 10:48 09:00 09:35 5.34

5.35mi, 51:12, 6 FEB 18, Springfield, Virginia

iThink:
disappear fear, "Kiss the World"
disappear fear, "Boxers"

WX at 6 AM (11) Feb 06 23.0 (-5.0) 20.3 (-6.5) 30.29 (1025) Calm RH

Odometer 18: 34.6mi

Z3 start, Z4 finish. Average/max heart rate = 150/166.

Not sure how I was going to feel for the first run in a while, but it was okay. I just needed to get at it. The lack of wind was a blessing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:03 12:03 10:03 10:03 1.20
1.29 24:30 12:26 09:39 09:50 2.49
1.65 40:10 15:41 09:30 09:42 4.14
1.21 51:12 11:02 09:07 09:34 5.35

10,000m on Concept2 Model D, 43:25.4, 5 FEB 18, Springfield, Virginia

iThink:
Stephen Sondheim, "The Ballad of Sweeney Todd"

WX at 6 AM (11) Feb 05     35.2 (1.8)     34.0 (1.1)     29.93 (1013)     NW 18G33 RH 95

Odometer 14B: 411.0mi

Z3 first half, Z4 second half.  Average/max heart rate = 154/170

I'd planned on erging this morning, but looking at the weather report, that just reinforces having the good sense not to go outside this morning.

I wasn't sure how I was going to feel even after a day off because I've been so beat lately, but today was a good erg.  I'm feeling some basic improvements coming back insofar as I may be working about the same level, but I don't feel like I'm having to grind it out mentally as I was having to do a few weeks ago to get these times.

Today's iThink was particularly apropos: "Attend the tale of Sweeney Todd, who served a dark and a hungry god..."  The tempo and the demeanor fit this morning.

Splits
Distance:    10000
Time:    43:25.4
Avg/500m:    02:10.3
Drag Factor:    113
Per Mile:    00:06:59

5,000m on Concept2 Model D, 22:53.7, 3 FEB 18, Springfield, Virginia

iThink: none.  Was watching an episode of Battlestar Galactica on disk as I wasn't planning on going very hard.

WX at      7 AM (12) Feb 03     11.3 (-11.5)     6.6 (-14.1)     30.52 (1033)     Calm RH 81

Odometer 14B: 411.0mi

Z3.  Max heart rate = 155 but most was under anaerobic threshold.

I briefly thought about running.  Then I saw the temperature and decided to row instead.  Then I was planning on rowing 15km.  Then 10km.  Then I just called it at 5km. 

Not feeling it today.

Splits
Distance:    5000
Time:    22:53.7
Avg/500m:    02:17.4
Drag Factor:    113
Per Mile:    00:07:22

10,000m on Concept2 Model D, 43:04.3, 2 FEB 18, Springfield, Virginia

iThink:
Throwing Muses "Flood"
Sascha Collisson, "Ablaze"

WX at 6 AM (11) Feb 02     36.3 (2.4)     24.1 (-4.4)     30.02 (1016)     NW 18G30 RH 60

Odometer 14B: 411.0mi

Z4.  Average/max heart rate = 162/179

I never know what to think when I erg.  Today ran fast because for some reason, I started fast and just stayed that way.  It meant that a sizeable chunk of the session today was rowed at the top end of zone 4 and the majority of the last 2500m was, for all intents and purposes, in the zone 4-zone 5 threshold.  THe finish was the same hard dash for the finish.

I didn't feel like running given the weather, and also because I'd already made preparations to erg for this morning.

Splits
Distance:    10000
Time:    43:04.3
Avg/500m:    02:09.2
Drag Factor:    112
Per Mile:    00:06:56

6.23mi, 59:51, 1 FEB 18, Springfield, Virginia

iThink:
Armor for Sleep, "Car Underwater"
Metallica, "Creeping Death"

WX at 6 AM (11) Feb 01 39.7 (4.3) 20.1 (-6.6) 30.02 (1016) S 5 RH 44

Odometer 18: 29.3mi

Z4. Average/max heart rate = 153/172.

There goes January, like a kidney stone. Except fast.

Today's run was a window of opportunity before the weather goes sour again. I was angry because the OPFOR Cdr's dog got into my study and tore things up. This is a dog I neither asked for and neither wanted, and I've been fairly pointed in my commentary on pets, telling my kids "any pet I would've had when I was living by myself would have starved to death," as to why I don't want pets. I have other things to do.

This run reflected the usual pattern of slow start to progressively faster and harder finish.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 11:57 11:57 10:03 10:03 1.19
0.63 17:42 05:45 09:08 09:44 1.82
0.63 24:23 06:41 10:36 09:57 2.45
1.29 36:48 12:25 09:38 09:50 3.74
1.28 49:02 12:14 09:33 09:46 5.02
1.21 59:51 10:49 08:57 09:36 6.23

10,000m on Concept2 Model D, 43:32.8, 30 JAN 18, Springfield, Virginia

iThink:
Juliana Hatfield, "Get Off Your Knees"
Soul Asylum, "Somebody to Shove"

WX at 6 AM (11) Jan 30     35.6 (2.0)     28.2 (-2.1)     30.02 (1016)     WNW 17G26 RH 74

Odometer 14B: 411.0mi

Z3-Z4-Z5 finish.  Average/max heart rate = 155/180

It was blustery and rainy this morning, so I decided to chicken out and erg instead.  I wasn't sure how I was going to feel, so I started the first third under lactate threshold.  The next 5km or so was just past anaerobic threshold, but the last quarter was fully anaerobic culminating in a full-on sprint to finish at end.

I haven't done a stress test, but how I felt at the end of today was as good an indicator as any.


I have no rational explanation for the assault of the 1990s that ensued in today's iThink.

Splits
Distance:    10000
Time:    43:32.8
Avg/500m:    02:10.6
Drag Factor:    112
Per Mile:    00:07:00

Song of the Day

Of all the things to stick in my head this morning, it was this, which I honestly haven't listened to in earnest in over three decades.

9.34mi, 90:45, 27 JAN 18, Springfield, Virginia

iThink:
Turboslash, "Rush"

WX at 1 PM (18) Jan 27 60.4 (15.8) 40.1 (4.5) 30.41 (1029) S 8 RH 46

Odometer 18: 23.0mi

Z4. Average/max heart rate = 156/174.

I didn't feel that great today. It was preferable to a day of Doing Nothing But Eating, but I will probably pay for this later on.

In terms of timings, I probably felt worse than I ran, but I didn't feel that motivated to go - except for the fact that I had taken so much time off this week due to lack of sleep.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.40 14:06 14:06 10:04 10:04 1.40
2.23 35:47 21:41 09:43 09:51 3.63
0.99 45:33 09:46 09:52 09:52 4.62
1.06 55:44 10:11 09:36 09:49 5.68
2.23 77:15 21:31 09:39 09:46 7.91
1.43 90:45 13:30 09:26 09:43 9.34

2.98mi, 33:18, 25 JAN 18, Springfield, Virginia

iThink:
U2, "I Will Follow"

WX at 6 AM (11) Jan 25 30.7 (-0.7) 18.9 (-7.3) 30.35 (1027) WNW 8 RH 60 WC 23 (-5)

Odometer 18: 13.7mi

Z3. Average/max heart rate = 134/153

I was so exhausted that I almost quit at the 1.2mi mark, but decided to grind it out for about 3mi. Tomorrow needs to be a sleep in day in spite of all the day I've lost in the last week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.98 33:18 33:18 11:10 11:10 2.98

4.1mi, 39:41, 24 JAN 18, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"
Motörhead, "The Ace of Spades"

WX at 6 AM (11) Jan 24 38.8 (3.8) 27.0 (-2.8) 30.01 (1016) Calm

Odometer 18: 10.7mi

Z3-Z4 finish. Average/max heart rate = 147/166.

Almost slept in today but realized I'd taken two days off and couldn't afford to take any more. So I compromised with a short run, mostly at just under anaerobic threshold.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:01 12:01 10:01 10:01 1.20
0.84 20:04 08:02 09:34 09:50 2.04
0.84 28:37 08:33 10:11 09:56 2.88
1.22 39:41 11:04 09:04 09:41 4.10

6.6mi, 67:12, 21 JAN 18, Springfield, Virginia

iThink:
Sasha Collisson, "Ablaze"

WX at 4 PM (21) Jan 21 61.7 (16.5) 39.6 (4.2) SE 5 RH 43

Odometer 18: 6.6mi

Z4. Average/max heart rate = 153/178

The day was nice enough to warrant a run - too nice to pass up but my legs were definitely not up to form today. New shoes, the first time I've run in Asics GT-1000-series shoes in something like over a decade, so today was a little stop and go.  By mile 5 or so, however, they had settled in and felt mostly normal.

I was on the fence as to whether I wanted to fork out for the New Balance 860V8, but the reality is that the GT-1000 was $30 cheaper and while it amortizes to some insignificant amount, I have a plan regardless for these shoes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:51 12:51 10:37 10:37 1.21
0.62 19:09 06:19 10:11 10:28 1.83
0.63 26:17 07:08 11:19 10:41 2.46
1.29 39:24 13:07 10:10 10:31 3.75
1.64 55:55 16:30 10:04 10:22 5.39
1.21 67:12 11:17 09:20 10:11 6.60

7.03mi, 73:31, 20 JAN 18, Springfield, Virginia

iThink:
Robert Pollard and The Ascended Masters, "Drag Days"
For Against, "Outside A Heart"

WX at 11 AM (16) Jan 20 48.4 (9.1) 19.9 (-6.7) SSE 5 RH 32

Odometer 17B: 388.6mi

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

Warmest day in a while and I was overdressed for task. The Running Partner, however, would be the determinant of pace, and so I wasn't tempted to go too fast. My legs are tired, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 14:00 14:00 09:28 09:28 1.48
4.10 59:35 45:35 11:07 10:41 5.58
1.45 73:31 13:56 09:36 10:27 7.03

5.0mi, 48:57, 19 JAN 18, Springfield, Virginia

iThink:
For Against, "Outside A Heart"
Nadia Quinn, "I'm Sorry"

WX at 6 AM (11) Jan 19 18.5 (-7.5) 14.2 (-9.9) 30.11 (1019) Calm RH 82

Odometer 17B: 381.5mi

Z4. Average/max heart rate = 152/172.

Neither easy nor hard, but frankly kind of slow. Still better than nothing, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:19 12:19 10:11 10:11 1.21
1.29 25:05 12:45 09:53 10:02 2.50
1.29 37:53 12:48 09:55 10:00 3.79
1.21 48:57 11:04 09:09 09:47 5.00

Song of the Day

This is the most mellow song I can think of today coming into work.

5.0mi, 48:19, 17 JAN 18, Springfield, Virginia

iThink:
Anberlin, "Cold War Transmissions"

WX at 6 AM (11) Jan 17 26 (-3) 19 (-7) 30.39 (1029) NW 8 light snow RH 73 WC 17 (-8)

Odometer 17B: 376.5mi

Z4. Average/max heart rate = 155/172

First run in a while and I almost slept in. The snowfall wasn't so heavy that it was dangerous going but it's always a little different running on thin loose pack snow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:07 12:07 10:01 10:01 1.21
1.29 24:23 12:16 09:30 09:45 2.50
1.29 37:13 12:50 09:57 09:49 3.79
1.21 48:19 11:06 09:11 09:40 5.00

Song of the Day

Walking into the Pentagon, I heard "Every day is horrible."

10,000m on Concept2 Model D, 47:23.6, 15 JAN 18, Springfield, Virginia

iThink: none.

WX at Noon (17) Jan 15     27.7 (-2.4)     14.0 (-10.0)     30.57 (1035)     NW 3 RH

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 135/154

Easy erg to burn lard as I didn't feel like running outside.  Continuing to watch The Marvelous Mrs. Maisel, although I don't see myself continuing beyond the first season because of the plot twists and characters.  Just not my kind of show.  I'll finish it, but I just don't go for comedies.

Splits
Distance:    10000
Time:    47:23.6
Avg/500m:    02:22.2
Drag Factor:    110
Per Mile:    00:07:38

~10,000m on Concept2 Model D, time indeterminate, 14 JAN 18, Springfield, Virginia

iThink: None.

WX at      1 PM (18) Jan 14     25.7 (-3.5)     -2.9 (-19.4)     30.65 (1037)     N 7 RH 27 WC 17 (-8)

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 138/165

Watching more of The Marvelous Mrs. Maisel today, but interrupted by a number of stops since the OPFOR Commander was on the warpath today about her computer.

I wasn't working particularly hard inasmuch as I just wanted to watch the show and wanted to get some return on investment.  So it goes with closed captions and the Concept2.  Also, a dozen doughnuts from Krispy Kreme is going for $5.00 this weekend, so I need to hit it.

No splits.

15,000m on Concept2 Model D, 72:36.2, 13 JAN 18, Springfield, Virginia

iThink: none.

WX at Noon (17) Jan 13     33.3 (0.7)     17.1 (-8.3)     30.06 (1017)     NW 17G24 WC 23(-5)

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 139/153

I was bingewatching parts of The Marvelous Mrs. Maisel, which I admit to watching only because of Rachel Brosnahan.  Some of the elements of comedy in the show fall flat for me, but for some reason I keep watching. I find people with major personality quirks more tedious than anything else. Sorry.  I'm not representative of the standard viewing demographic.

The narrative parts of the main character trying to sort out her life after her husband leaves her is interesting, though.

Splits
Distance:    15000
Time:    1:12:36.2
Avg/500m:    02:25.2
Drag Factor:    109
Per Mile:    00:07:47

7.09mi, 76:46, 12 JAN 18, Springfield, Virginia

iThink:
Roy Glover, theme music to the old Atari 800 game M.U.L.E.
Tommy Keene, "Running For Your Life"

WX at 6 AM (11) Jan 12 62 (17) 60 (16) 29.89 (1012) SE 7 light rain RH 93

Odometer 17B: 371.5mi

Z3. Average/max heart rate = not accurate, but roughly 140/158.

I should be more wary of the wrist heart rate monitor of the Forerunner 235, and today was no exception. It was reading a heart rate in the high 180s for something where I was barely breathing hard.

The Running Partner is still having to work on consistency. I just need to get more sleep.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 14:34 14:34 09:51 09:51 1.48
4.12 61:43 47:08 11:26 11:01 5.60
1.49 76:46 15:03 10:06 10:50 7.09

7.07mi, 75:46, 11 JAN 17, Springfield, Virginia

iThink:
Adele - Hello (metal cover by Leo Moracchioli)
Jacob Narverud, "Lunar Lullaby"

WX at 6 AM (11) Jan 11 38.7 (3.7) 32.4 (0.2) 30.36 (1028) Calm RH 77

Odometer 17B: 364.4mi

Z3. Average/max heart rate = 143/161.

First run in a while, mostly for reasons of weather.  Lots of folks out on the road, probably for the same reason.  Man, did today not feel great.  The Running Partner's pace was highly variable probably for having taken off as much time as I did.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 14:09 14:09 09:42 09:42 1.46
4.13 60:33 46:24 11:14 10:50 5.59
1.48 75:46 15:13 10:17 10:43 7.07

10,000m on Concept2 Model D, 45:54.7, 8 JAN 18, Springfield, Virginia

iThink: None.

WX at 6 AM (11) Jan 08     19.4 (-7.0)     1.9 (-16.7)     30.28 (1025)     SE 6 RH 45 WC 10 (-12)

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 143/152

Nothing ambitious, just 10km at just short of anaerobic threshold pace.  For the most part, I think I was successful, as the erg turned into two competing demands - how do I meet target time (which in this case was short of 46 minutes) without blowing anaerobic threshold pace.  I did go over for parts of it but not much.

Splits
Distance:    10000
Time:    45:54.7
Avg/500m:    02:17.7
Drag Factor:    110
Per Mile:    00:07:23

15,000m on Concept2 Model D, 81:57.9, 6 JAN 18, Springfield, Virginia

iThink: none.

WX at 7 PM (0) Jan 06     14.9 (-9.5)     -7.2 (-21.8)     30.52 (1033)     WNW 10 RH 36 WC 3 (-16)

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 135/144

The goal was 15km of light zone 3 erging, so I decided to put in season 1, disk 2 of The Rat Patrol, a show I used to try to watch when I was a kid when it was on reruns on WTBS.  I bought it on disk years ago but have never binged it out except by exception like today.

The freezing weather has really drive me to the erg, but this is, after all, the reason why I got it in the first place. 


Splits
Distance:    15000
Time:    1:11:57.9
Avg/500m:    02:23.9
Drag Factor:    108
Per Mile:    00:07:43

10,000m on Concept2 Model D, 44:25.7, 5 JAN 18, Springfield, Virginia

iThink:
Hilary Duff, "Come Clean"

WX at 6 AM (11) Jan 05     11.8 (-11.2)     -5.4 (-20.8)     30.04 (1017)     WNW 8 RH 44 WC 0 (-18)

Odometer 14B: 411.0mi

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

I have no idea why the song that stuck actually stuck.  There was another unlikely leitmotif that stuck in my mind when I woke up that I now can't remember.

I was starting intending to stay below anaerobic threshold as long as I could.  At some point, I should probably do a threshold row for long distance (at least 15km) but that's a project for another day.

Splits
Distance:    10000
Time:    44:25.7
Avg/500m:    02:13.3
Drag Factor:    108
Per Mile:    00:07:09

10,000m on Concept2 Model D, 43:53.9, 3 JAN 18, Springfield, Virginia

iThink:
James Horner, "Operation Reciprocity"
Peter Oldroyd, "Fragile"

WX at      6 AM (11) Jan 03     4.3 (-15.4)     0.1 (-17.7)     30.35 (1027)     Calm RH 82

Odometer 14B: 411.0mi

Z4-Z5.  Average/max heart rate = 161/176

I didn't think I was going to grind as hard as I did.  I put a basic target out on the erg, since it was single digits outside and I didn't feel like running in sub-freezing temperatures.  What I didn't plan to do was to crank away at zone 4 high/zone 5 for over half of the row.  Of course, this is the first time I've erged in a while, so I had it coming.

The Garmin Forerunner is saying rest for 72 hrs, but I can't take that much time off.

Splits
Distance:    10000
Time:    43:53.9
Avg/500m:    02:11.7
Drag Factor:    109
Per Mile:    00:07:04