4.54mi, 47:22, 17 SEP 18, Springfield, Virginia

iThink:
Snippets of "My Shot" from the musical Hamilton. Really.

WX at 5 AM (9) Sep 17 72.0 (22.2) 69.1 (20.6) 30.09 (1018) ENE 9 RH 91

Odometer 18B: 308.4mi

Z3 high. Average/max heart rate = 145/166

I felt quicker than usual, but the Running Partner was fast today relative to usual pace. Chalk that one up to indignant rage.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.80 07:55 07:55 09:54 09:54 0.80
2.92 39:35 31:40 10:51 10:38 3.72
0.82 47:22 07:47 09:30 10:26 4.54

4.18mi, 50:52, 15 SEP 18, Springfield, Virginia

iThink:
None.

WX at 8 AM (12) Sep 15 69 (21) 66 (19) 30.16 (1021) Calm RH

Odometer 18B: 303.4mi

Z3. Average/max heart rate = 133/156

I got up earlier than I usually like on Saturdays, but was meeting the Running Partner for a slow conversational run on hills, which then becomes a little slower and a little harder.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.18 50:52 50:52 12:10 12:10 4.18

4.61mi, 52:54, 12 SEP 18, Springfield, Virginia

iThink:
Stu Philips, opening credits music to Battlestar Galactica
Touché Amoré, "Whale Belly"

WX at 5 AM (9) Sep 12 69 (21) 69 (21) 30.16 (1021) Calm RH 100

Odometer 18B: 299.0mi

Z3. Average/max heart rate = 135/155

Slow run as the Running Partner was hung over. I didn't feel like running, but I was also somewhat in a snit. Whatever.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.85 08:52 08:52 10:26 10:26 0.85
2.94 44:04 35:12 11:59 11:38 3.79
0.82 52:54 08:50 10:46 11:29 4.61

4.6mi, 53:26, 11 SEP 18, Springfield, Virginia

iThink:
Ariana Grande, "Break Free"
Z. Randall Stroope, "Homeland"
Corrosion of Conformity, "Happily Ever After"

WX at 6 AM (10) Sep 11 71 (22) 71 (22) 30.05 (1017) Calm mist RH 100

Odometer 18B: 294.1mi

Z3. Average/max heart rate = 135/151

Draggy and slow, and the weather was oppressively humid and foggy. I did not feel very fast and it bears out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.84 09:24 09:24 11:12 11:12 0.84
2.93 44:11 34:46 11:52 11:43 3.77
0.83 53:26 09:15 11:09 11:37 4.60

5.0mi, 51:06, 9 SEP 18, Springfield, Virginia

iThink:
Touché Amoré, "Palm Dreams"

WX at 5 PM (21) Sep 09 66 (19) 64 (18) 30.02 (1016) NE 5 RH 93

Odometer 18B: 289.5mi

Z4. Average/max heart rate = 158/171

Not a hard run, but one I was trying to run at anaerobic threshold. The return ended up being a little harder than that, though.

The weather remains cool and a little rainy too, so bonus.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:48 12:48 10:40 10:40 1.20
1.29 25:56 13:08 10:11 10:25 2.49
1.28 39:14 13:17 10:23 10:24 3.77
1.23 51:06 11:52 09:39 10:13 5.00

4.99mi, 48:02, 8 SEP 18, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 5 PM (21) Sep 08 66 (19) 66 (19) 30.04 (1017) N 5 RH 100

Odometer 18B: 284.5mi

Z4. Average/max heart rate = 158/171

First run in 3 days. A little tightness in the back, a little twitch in the right leg. I've become paranoid to anything that might suggest something else going wrong. I have my reasons.

At least the weather was overcast and cool for once.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:27 11:27 09:32 09:32 1.20
1.29 23:50 12:23 09:36 09:34 2.49
1.29 36:48 12:57 10:03 09:44 3.78
1.21 48:02 11:15 09:18 09:38 4.99

4.59mi, 54:25, 4 SEP 18, Springfield, Virginia

iThink:
Malcolm Dalglish, "New Waltz"
Touché Amoré, "Home Away From Here"

WX at 06 AM (10) Sep 04 72 (22) 70 (21) 30.25 (1024) Calm RH 93

Odometer 18B: 279.5mi

Z3. Average/max heart rate = 138/160

Continuing the experiment of easy runs chained back to back days. Some upper back tightness continues that didn't really improve yesterday but I think I can stretch out.

At least the weather wasn't as terrible as yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.84 10:18 10:18 12:16 12:16 0.84
1.00 22:22 12:04 12:04 12:09 1.84
1.93 45:53 23:31 12:11 12:10 3.77
0.82 54:25 08:32 10:25 11:51 4.59

4.47mi, 53:33, 4 SEP 18, Springfield, Virginia

iThink:
Foo Fighters, "Big Me"

WX at 06 AM (10) Sep 04 75 (24) 75 (24) 30.11 (1019) Calm RH 100

Odometer 18B: 274.9mi

Z3. Average/max heart rate = 135/157

Recovery run only. Some upper back tightness that I need to stretch out before it gets worse.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.84 09:09 09:09 10:54 10:54 0.84
2.93 45:36 36:27 12:26 12:06 3.77
0.70 53:33 07:57 11:22 11:59 4.47

4.98mi, 51:50, 3 SEP 18, Springfield, Virginia

iThink:
Michael Kamen, "Band Of Brothers (Suite Two)"

WX at 09 AM (13) Sep 03 78 (26) 77 (25) 30.15 (1020) Calm RH 97

Odometer 18B: 270.0mi

Z4. Average/max heart rate = 157/175

Slow and hard. I'm going to chalk some of that up to the heat, although the second leg was trying to keep up with someone who was distinctly going faster than I was. I need to stretch and rehydrate after this one in a bad way.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:51 12:51 10:37 10:37 1.21
1.28 25:28 12:37 09:52 10:14 2.49
1.28 39:21 13:52 10:50 10:26 3.77
1.21 51:50 12:30 10:20 10:25 4.98

4.99mi, 52:14, 1 SEP 18, Springfield, Virginia

iThink:
Scott Cossu with Eugene Friesen, "Wedding at Jenny Lake"
The Smiths, "Some Girls are Bigger Than Others" (Instrumental)

WX at 11 AM (15) Sep 01 80 (27) 77 (25) 30.24 (1024) Calm RH 88

Odometer 18B: 265.0mi

Z3. Average/max heart rate = 154/176

Still trying to figure out how I'd feel for a slow run. It was hot enough so I still got some work in. We'll see tomorrow, I guess.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:50 12:50 10:41 10:41 1.20
1.30 26:06 13:16 10:12 10:26 2.50
1.28 39:55 13:50 10:48 10:34 3.78
1.21 52:14 12:19 10:11 10:28 4.99

3.13mi, 35:33, 30 AUG 18, Springfield, Virginia

iThink:
Allegro non troppo, Dmitri Shotakovich, Symphony No. 5 in d minor

WX at 6 AM (10) Aug 30 71 (22) 71 (22) 30.02 (1016) SE 3 RH 100

Odometer 18B: 260.0mi

Z3 low. Average/max heart rate = 137/156

Back hurts some after yesterday's run, so I decided to go easier today. It is embarrassing to go this slow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.13 35:33 35:33 11:22 11:22 3.13

3.11mi, 30:48, 29 AUG 18, Springfield, Virginia

iThink:
deadmau5, "there might be coffee"

WX at 6 AM (10) Aug 29 75 (24) 77 (24) 30.06 (1017) Calm mist RH 100

Odometer 18B: 256.9mi

Z3. Average/max heart rate = 150/167

Back still hurts. I'm taking reduced mileage at the suggestion of the physical therapist, and hoping to see if it's proximate to back pain.

Goodbye, aerobic base.  Didn't take long.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.11 30:48 30:48 09:54 09:54 3.11

5.59mi, 61:36, 25 AUG 18, Springfield, Virginia

iThink:
Thomas Dolby, "I Love You Goodbye"

WX at 9 AM (13) Aug 25 71.6 (22.0) 65.5 (18.6) 30.28 (1025) Calm RH 81

Odometer 18B: 253.8mi

Z3. Average/max heart rate = 139/154

Back still hurts. Could be worse, but I am very slow today. And tired.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:21 15:21 10:26 10:26 1.47
4.12 61:36 46:15 11:13 11:01 5.59

4.59mi, 50:08, 21 AUG 18, Springfield, Virginia

iThink:
Thomas Dolby, "I Love You Goodbye"
Trey Parker, "America, Fuck Yeah" (from Team America: World Police)

WX at 5 AM (9) Aug 22 69 (21) 69 (21) 29.78 (1008) Calm mist RH 100

Odometer 18B: 247.7mi

Z3. Average/max heart rate = 142/161

Still slow and draggy. Legs tired, but it was very thick this morning. At least stretching is helping for the back.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.84 08:51 08:51 10:33 10:33 0.84
2.93 42:08 33:17 11:21 11:11 3.77
0.82 50:08 08:00 09:45 10:55 4.59

5.71mi, 66:50, 20 AUG 18, Springfield, Virginia

iThink:
Dear Nora, "The Flats of Irony"
Rise Against, "Help Is on the Way"

WX at 5 AM (9) Aug 21 73 (23) 69 (21) 30.02 (1016) ESE 6 RH 88

Odometer 18B: 243.1mi

Z3. Average/max heart rate = 138/154

Slow and draggy, my back still hurts.  Not dead legs, just no gas in the tank.  Also not getting enough sleep.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 15:52 15:52 10:44 10:44 1.48
3.51 59:11 43:18 12:20 11:52 4.99
0.72 66:50 07:39 10:37 11:42 5.71

4.63mi, 49:29, 20 AUG 18, Springfield, Virginia

iThink:
Hüsker Dü, "Real World"
Thomas Dolby, "I Live In A Suitcase"

WX at 5 AM (9) Aug 20 69 (21) 69 (21) 30.06 (1017) Calm rain RH 100

Odometer 18B: 248.1mi

Z3. Average/max heart rate = 146/163

Not a good run as my back is still hurt. The Running Partner needs to work on pacing as it is very inconsistent. The rain was a tease - started beforehand, stopped during the run, then started again after finishing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.79 07:55 07:55 10:01 10:01 0.79
3.05 41:35 33:40 11:02 10:50 3.84
0.79 49:29 07:54 10:00 10:41 4.63

7.05mi, 77:00, 14 AUG 18, Springfield, Virginia

iThink:
The Bats, "Green"

WX at 6 AM (10) Aug 14 65.3 (18.5) 64.0 (17.8) 29.93 (1013) Calm RH 95

Odometer 18B: 243.0mi

Z3. Average/max heart rate = 143/171

Cooler today, and a mostly aerobic pace, but in the last mile, I decided to turn on the gas. That didn't translate into speed, but it was gratifying to push the uphill hard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:29 15:29 10:32 10:32 1.47
4.11 62:08 46:39 11:21 11:08 5.58
1.47 77:00 14:52 10:07 10:55 7.05

4.47mi, 50:20, 13 AUG 18, Springfield, Virginia

iThink:
The Bats, "Courage"

WX at 6 AM (10) Aug 13 68 (20) 68 (20) 29.99 (1015) Calm mist RH 100

Odometer 18B: 235.5mi

Z3. Average/max heart rate = 141/161

Hard to believe it's almost mid-month.

Continued easy run as I get back into the saddle. I decided to go much less based on wanting to exercise some discretion, so today was it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.83 09:06 09:06 10:58 10:58 0.83
3.06 44:45 35:39 11:39 11:30 3.89
0.58 50:20 05:34 09:36 11:16 4.47

7.0mi, 86:41, 11 AUG 18, Springfield, Virginia

iThink:
Touché Amoré, "Blue Angels"

WX at 7 AM (11) Aug 11 72.9 (22.7) 72.9 (22.7) 29.9 (1012) Calm RH 100

Odometer 18B: 230.5mi

Z3 low. Average/max heart rate = 139/166

First run in a while as my lower back was hurt. I needed to get back at it but decided to concentrate on LSD and building base again just to make sure I didn't throw out my back. That's probably prudent, and reflects in the relative times.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.14 25:12 25:12 11:47 11:47 2.14
2.32 55:48 30:36 13:11 12:31 4.46
2.54 86:41 30:53 12:10 12:23 7.00

5.36mi, 53:54, 31 JUL 18, Springfield, Virginia

iThink:
For Against, "Outside A Heart"

WX at 6 AM (10) Jul 31 69 (21) 69 (21) 30.1 (1019) Calm RH 100

Odometer 18B: 223.5mi

Z3, Z4 finish. Average/max heart rate = 151/171

I am exhausted from work but I had to get this one in. Slow, gritty start that didn't level off until about 35 minutes in, when I was fully warmed up and proceeded to accelerate. Ugh.

I am starting to hate my job.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:50 12:50 10:42 10:42 1.20
1.28 25:48 12:57 10:07 10:24 2.48
1.65 42:30 16:42 10:07 10:17 4.13
1.23 53:54 11:25 09:17 10:03 5.36

5.83mi, 67:02, 28 JUL 18, Springfield, Virginia

iThink:
Me First and the Gimme Gimmes, "The Boxer"

WX at 8 AM (12) Jul 28 73.6 (23.1) 69.4 (20.8) 30.01 (1016) Calm RH 87

Odometer 18B: 217.7mi

Z3. Average/max heart rate = 142/165

Slow run, but I was tired. Out of gas.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
5.83 67.02 67:02 11:30 11:30 5.83

7.06mi, 74:35, 27 JUL 18, Springfield, Virginia

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

WX at 6 AM (10) Jul 27 70.3 (21.3) 70.3 (21.3) 29.95 (1014) Calm RH 100

Odometer 18B: 211.9mi

Z3 start, Z4 finish. Average/max heart rate = 146/178

This week has been horrifically bad at work, as I expected.

Next week promises little better. I hope to run more, though.  I feel like I'm starting to lard out, except that I've been so exhausted at work that it doesn't feel that way.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 14:05 14:05 09:31 09:31 1.48
0.68 22:28 08:22 12:19 10:24 2.16
3.44 60:07 37:39 10:57 10:44 5.60
1.46 74:35 14:28 09:55 10:34 7.06

7.05mi, 76:29, 23 JUL 18, Springfield, Virginia

iThink:
Minor Threat, "Salad Days"

6 AM (10) Jul 23 75 (24) 75 (24) 29.89 (1012) Calm light drizzle; mist RH 100

Odometer 18B: 204.4mi

Z3 start, Z4 finish. Average/max heart rate = 146/179

This morning's weather was oppressively miserable. It was in between a torrential rainstorm the day prior and a rainstorm that is rolling as I type this.  The air was completely still and man, did it suck.

I still needed to get something in because this week at work is going to be a bad one.

Splits

SGMT AGGRGT SEGMT PERMI AVGPC DIST
1.48 15:27 15:27 10:26 10:26 1.48
4.11 61:49 46:22 11:17 11:03 5.59
1.46 76:29 14:41 10:03 10:51 7.05

8.2mi, 88:42, 21 JUL 18, Springfield, Virginia

iThink:
Anberlin, "Cold War Transmissions
Minor Threat, "Salad Days"

WX at 9 AM (13) Jul 21 73 (23) 68 (20) 29.96 (1014) ESE 3 light drizzle RH 83

Odometer 18B: 196.7mi

Z3. Average/max heart rate = 144/169

I'd forgotten that I ran on the 18th. Doesn't feel like it, as hellish as work was this past week.Two runs in the last seven days. Ugh.

This run was deliberately slow to see how I'd feel after being out of the saddle most of the week. It felt ugly, but it's better than nothing.

Splits

SGMT AGGRGT SEGMT PERMI AVGPC DIST
1.47 14:15 14:15 09:41 09:41 1.47
5.26 74:05 59:50 11:23 11:00 6.73
1.47 88:42 14:37 09:56 10:49 8.20

4.08mi, 39:51, 18 JUL 18, Springfield, Virginia

iThink:
Minor Threat, "Salad Days"
Circle Jerks, "Beat Me Senseless"

WX at 6 AM (10) Jul 18 68.7 (20.4) 61.5 (16.4) 29.92 (1013) NW 6 RH 77

Odometer 18B: 188.5mi

Z3. Average/max heart rate = 144/175

Not on tired legs for once, but exhausted after two days of insane work. I needed to get something in to offset the lack of exercise, so today's run was required no matter how little sleep I got.

Splits

SGMT AGGRGT SEGMT PERMI AVGPC DIST
1.20 12:18 12:18 10:15 10:15 1.20
0.83 20:14 07:56 09:34 09:58 2.03
0.83 28:39 08:25 10:09 10:01 2.86
1.22 39:51 11:12 09:11 09:46 4.08

8.8mi, 1:40:55, 14 JUL 18, Springfield, Virginia

iThink:
None.

WX at 9 AM (13) Jul 14 76.1 (24.5) 60.6 (15.9) 30.19 (1022) SSW 3 RH 59

Odometer 18B: 184.4mi

Z3. Average/max heart rate = 142/165

Easy run, but long. This was an attempt to keep the Running Partner sufficiently disciplined to not run at redline pace for that distance. My legs are tired, though.

Splits

SGMT AGGRGT SEGMT PERMI AVGPC DIST
1.46 14:40 14:40 10:03 10:03 1.46
5.13 75:42 01:01 11:54 11:29 6.59
2.12 99:44 24:02 11:20 11:27 8.71
0.09 100:37 00:54 09:57 11:26 8.80

4.07mi, 40:55, 12 JUL 18, Springfield, Virginia

iThink:
John Scott, opening credits music from the film The Final Countdown
Metallica, "Creeping Death"

WX at 6 AM (10) Jul 12 67.8 (19.9) 55.9 (13.3) 30.1 (1019) Calm RH 65

Odometer 18B: 175.6mi

Z3. Average/max heart rate = 142/165

Easy run, but not quite recovery. I needed to get something that's more rigorous than just wogging, but not as long as the usual 7.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:22 13:22 10:57 10:57 1.22
0.81 21:14 07:52 09:43 10:28 2.03
0.84 29:33 08:19 09:54 10:18 2.87
1.20 40:55 11:22 09:29 10:03 4.07

7.06mi, 77:59, 11 JUL 18, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"

WX at 6 AM (10) Jul 11 73.6 (23.1) 65.1 (18.4) 29.92 (1013) W 3 RH 74

Odometer 18B: 171.5mi

Z3. Average/max heart rate = 139/159

My legs are starting to get tired in spite of the slow relative pace. That's a function of accumulated mileage given that my low weeks are in the low 20mpw-range, and my heavy weeks are almost 30mpw. That's a lot more than I've run in the past, although it hasn't translated into weight loss that I'd like.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 14:20 14:20 09:41 09:41 1.48
4.11 62:37 48:17 11:45 11:12 5.59
1.47 77:59 15:22 10:27 11:03 7.06

7.06mi, 75:18, 10 JUL 18, Springfield, Virginia

iThink:
deadmau5, "there might be coffee"

WX at 6 AM (10) Jul 09 63.7 (17.6) 63 (17) 29.93 (1013) Calm RH 97

Odometer 18B: 163.9mi

Z3. Average/max heart rate = 138/163

Weather was still good in spite of relative lack of sleep last night. The hard part was getting the Running Partner to go slowly enough to do a proper recovery. That requires degrees of discipline that seem paradoxical.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 14:37 14:37 09:52 09:52 1.48
4.11 60:43 46:06 11:13 10:52 5.59
1.47 75:18 14:36 09:56 10:40 7.06

7.01mi, 72:00, 9 JUL 18, Springfield, Virginia

iThink:
deadmau5, "there might be coffee"

WX at 6 AM (10) Jul 09 55.2 (12.9) 54.7 (12.6) 30.27 (1025) Calm RH 98

Odometer 18B: 155.8mi

Z3. Average/max heart rate = 142/166

The weather was a delightful change from the last week, and the pace reflected. I hadn't hydrated the night before so the beginning of today was gritty. The return leg, on the other hand, felt much better and reflected some of the water I drank this morning finally settling in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.42 13:48 13:48 09:43 09:43 1.42
4.16 58:24 44:36 10:43 10:28 5.58
1.43 72:00 13:35 09:30 10:16 7.01

7.03mi, 82:07, 6 JUL 18, Springfield, Virginia

iThink:
Dos Gringos, "Going In For Guns"
Jack Say, "Brass Bonanza" (as in the Hartford Whalers fight song, yes.)

WX at 66 AM (10) Jul 06 78.8 (26.0) 74.1 (23.4) 30.1 (1019) SSW 5 RH 85

Odometer 18B: 155.8mi

Z3. Average/max heart rate = 139/158

Feeling even more run down than normal, but I needed to work off last night's dinner. But I am really, really tired. And the times reflect, even when the relative humidity is below 100 percent.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.44 16:31 16:31 11:28 11:28 1.44
4.12 65:48 49:16 11:58 11:50 5.56
1.47 82:07 16:20 11:06 11:41 7.03

7.05mi, 76:56, 5 JUL 18, Springfield, Virginia

iThink:
Anberlin, "Cold War Transmissions"

WX at 6 AM (10) Jul 05 74.7 (23.7) 74.7 (23.7) 30.28 (1025) Calm RH 100

Odometer 18B: 147.9mi

Z3. Average/max heart rate = 148/168

I am tiring of this 100% humidity weather, but when it's hot outside, you still have to train. I took yesterday off, but by the end of the day, it was plainly apparent I needed to get back at it today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 14:59 14:59 10:16 10:16 1.46
4.11 61:26 46:27 11:18 11:02 5.57
1.48 76:56 15:31 10:29 10:55 7.05

7.06mi, 79:38, 3 JUL 18, Springfield, Virginia

iThink:
Chris Stamey, "14 Shades of Green"

WX at 6 AM (10) Jul 03 75 (24) 75 (24) 30.11 (1019) Calm mist RH 100

Odometer 18B: 138.8mi

Z3. Average/max heart rate = 144/164

I felt horrid today, but still ground out a slow sucky run. Goddamn does the weather absolutely suck.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:53 15:53 10:48 10:48 1.47
4.12 64:12 48:19 11:44 11:29 5.59
1.47 79:38 15:27 10:30 11:17 7.06

7.08mi, 79:21, 2 JUL 18, Springfield, Virginia

iThink:
Rise Against, "Help Is On The Way"

WX at 6 AM (10) Jul 02 72.3 (22.4) 72.3 (22.4) 30.05 (1017) Calm mist RH 100

Odometer 18B: 131.2mi

Z3. Average/max heart rate = 140/164

What a miserable day for weather. Hot, still, super-humid, but at least I got something in. Today is going to be hot as balls.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:08 15:08 10:18 10:18 1.47
4.13 63:33 48:25 11:43 11:21 5.60
1.48 79:21 15:49 10:41 11:12 7.08

3.08mi, 32:31, 28 JUN 18, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"

WX at 11 AM (15) Jun 28 84.2 (29.0) 70.2 (21.2) 29.83(1010) NW 7 RH 62

Odometer 18B: 124.1mi

Z3. Average/max heart rate = 146/165

Slow run but much later start than expected. Today was going to be recovery regardless, so distance might not matter as much but controlled pace would.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.08 32:31 32:31 10:34 10:34 3.08

5.34mi, 50:54, 27 JUN 18, Springfield, Virginia

iThink:
Randy Edelman, "Armistead is Hit"

WX at 11 AM (15) Jun 27 75 (24) 69 (21) 30.02 (1016) S 6 RH 83

Odometer 18B: 121.0mi

Z4 high. Average/max heart rate = 158/178

I didn't feel great but this was a hard run that I desperately needed to do. I didn't enjoy it, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:31 11:31 09:36 09:36 1.20
1.29 23:41 12:10 09:26 09:31 2.49
1.65 39:38 15:58 09:40 09:34 4.14
1.20 50:54 11:16 09:23 09:32 5.34

7.07mi, 79:00, 25 JUN 18, Springfield, Virginia

iThink:
For Against, "Outside A Heart"
Aly & AJ, "In A Second"

WX at 8 AM (12) Jun 25 74.7 (23.7) 65.3 (18.5) 30.02 (1016) NW 7 RH 74

Odometer 18B: 115.6mi

Z2-Z3 low. Average/max heart rate = 134/160

Still not feeling back up to snuff, but at the very least I was able to get something in, which is far better than yesterday. First start was not auspicious, the return leg far more so.

I have managed to crush out the lateral sides of the heel of these shoes after only 100 miles. I might have to go back to stability shoes for the next ones.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 15:06 15:06 10:08 10:08 1.49
4.11 64:36 49:30 12:03 11:32 5.60
1.47 79:00 14:24 09:47 11:10 7.07

2.96mi, 32:54, 24 JUN 18, Springfield, Virginia

iThink:
Andante from Mozart, Symphony No. 40 in g minor
Elaine Hagenberg, "As the Rain Hides the Stars"

WX at 11 AM (15) Jun 24 80.1 (26.7) 73.2 (22.9) 29.87 (1011) Calm

Odometer 18B: 107.3mi

Z3 low. Average/max heart rate = 132/155

The incoming iThink was a throwback to something I listened to a lot as a kid; I had a LP of the Herbert von Karajan Berlin Philharmonic 1978 performance when I was a middle schooler and for the summer of 1985, this was quite possibly my most played tape in my collection.

Dead legs in a bad way. I decided to exercise some discretion. I have not felt this dead in a long, long time.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 16:37 16:37 11:18 11:18 1.47
1.49 32:54 16:17 10:56 11:07 2.96

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