4.10mi, 41:47, 31 MAR 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"

WX at N7 PM (23) Mar 31 50.0 (10.0) 22.6 (-5.2) 29.97 (1014) NW 21H32 RH 33

Odometer 19: 4.1mi

Z3. Average/max heart rate = 148/159

Recovery run today, but also breaking in new shoes. Going back to New Balance 880s after the Asics Gel-Cumulus 20s I had. I'll phase in the new shoes, as I have some time left on the old ones, but I needed an easy shift after yesterday's harder run. It's all downshift until the PT test on Thursday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 12:46 12:46 10:44 10:44 1.19
0.85 21:11 08:26 09:55 10:23 2.04
0.85 30:14 09:03 10:38 10:28 2.89
1.21 41:47 11:33 09:33 10:11 4.10

6.04mi, 58:52, 30 MAR 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"

WX at Noon (16) Mar 30 66.9 (19.4) 42.4 (5.8) 29.99 (1015) SE 6 RH 40

Odometer 18B: 345.5mi

Z4. Average/max heart rate = 157/172

Today was tough! What I wasn't prepared for was a temperature 30F above what I've been used to running the last few weeks. Add the sun to that and I ran somewhat inconsistent pace, but still better than what I might've expected otherwise. I can't argue based on the splits.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 11:46 11:46 09:43 09:43 1.21
2.34 34:31 22:46 09:44 09:43 3.55
1.28 47:23 12:52 10:03 09:49 4.83
1.21 58:52 11:28 09:29 09:45 6.04

5.46mi, 53:56, 28 MAR 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"

WX at 6 AM (10) Mar 28 29.1 (-1.6) 26.2 (-3.2) 30.44 (1030) Calm RH 88

Odometer 18B: 339.5mi

Z3 high. Average/max heart rate = 150/166

I did not want to sally forth, as I'm tired. My job has been crushing me into the ground and home is not great. I got at it, but my heart is empty.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:05 12:05 10:04 10:04 1.20
1.29 24:54 12:49 09:56 10:00 2.49
1.65 41:26 16:32 10:01 10:01 4.14
1.32 53:56 12:30 09:28 09:53 5.46

4.85mi, 51:08, 26 MAR 19, Springfield, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 6 AM (10) Mar 26 42.6 (5.9) 28.4 (-2.0) 30.15 (1020) N 7 RH 56

Odometer 18B: 333.8mi

Z3. Average/max heart rate = 145/164

Slow run, partly out of being tired, partly because I didn't completely purge myself before rolling out and there aren't any places to go along the way. Oops.

It was surprisingly breezy today, so in spite of the temperature, snivel gear was warranted.

Today's iThink is sadly appropriate to my life right now.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:43 12:43 10:30 10:30 1.21
1.29 26:15 13:32 10:30 10:30 2.50
1.29 39:35 13:21 10:21 10:27 3.79
1.06 51:08 11:32 10:53 10:32 4.85

5.0mi, 47:26, 23 MAR 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"

WX at 8 AM (12) Mar 23 36.3 (2.4) 18.5 (-7.5) 30.04 (1017) WNW 16G22 RH 47

Odometer 18B: 329.0mi

Z4. Average/max heart rate = 154/171

First run in a few days, partly because of weather, partly because of lack of motivation.

Also, I've been struck by a particularly virulent case of the fuckits lately.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:03 12:03 09:57 09:57 1.21
1.28 24:15 12:12 09:32 09:44 2.49
1.30 36:40 12:25 09:33 09:41 3.79
1.21 47:26 10:46 08:54 09:29 5.00

4.09mi, 41:15, 20 MAR 19, Springfield, Virginia

iThink:
The Goo Goo Dolls, "Stop the World"
Journey, "Only the Young"

WX at 6 AM (10) Mar 20 28.2 (-2.1) 22.3 (-5.4) 30.39 (1029) Calm RH 78

Odometer 18B: 324.0mi

Z3. Average/max heart rate = 148/163

I almost didn't make it out. It was like pulling teeth. Followup running gait analysis says the increased cadence is right on target.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:37 12:37 10:31 10:31 1.20
0.84 20:55 08:18 09:53 10:15 2.04
0.84 29:52 08:57 10:40 10:22 2.88
1.21 41:15 11:23 09:25 10:05 4.09

5.36mi, 58:34, 17 MAR 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"
Death Cab for Cutie, "Northern Lights"

WX at 4 PM (20) Mar 17 51.8 (11.0) 14.2 (-9.9) 30.16 (1021) WNW 8 RH 21

Odometer 18B: 319.9mi

Z3. Average/max heart rate = 145/160

Easy recovery run, deliberately so, especially after yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:25 13:25 11:05 11:05 1.21
1.29 27:58 14:33 11:17 11:11 2.50
1.65 46:07 18:09 11:00 11:07 4.15
1.21 58:34 12:27 10:17 10:56 5.36

7.52mi, 71:07, 16 MAR 19, Springfield, Virginia

iThink:
The Goo Goo Dolls, "Stop the World"

WX at 1 PM (17) Mar 16 51.1 (10.6) 17.4 (-8.1) 30.14 (1020) NW 18H26 RH 26

Odometer 18B: 314.5mi

Z4 high. Average/max heart rate = 164/176

First run in a few days. I jackrabbitted the first leg and paid for it later, but the weather is amazing and I couldn't pass it up. I will pay for this later, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.79 16:10 16:10 09:02 09:02 1.79
0.90 25:11 09:01 10:01 09:22 2.69
2.33 47:22 22:10 09:31 09:26 5.02
1.29 59:59 12:38 09:47 09:30 6.31
1.21 71:07 11:08 09:12 09:27 7.52

4.07mi, 42:57, 14 MAR 19, Springfield, Virginia

iThink:
Ennio Morricone, "The Untouchables"

WX at 6 AM (10) Mar 14 46.0 (7.8) 34.5 (1.4) 30.17 (1021) S 5 RH 63

Odometer 18B: 314.5mi

Z3 high. Average/max heart rate = 145/160

Not fast, and I wanted to sleep in, but I had to get this one in. I felt better in the last mile, but this is a "have to do" more really than a "want to do."

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 13:02 13:02 10:57 10:57 1.19
0.84 21:42 08:40 10:20 10:41 2.03
0.83 30:57 09:15 11:08 10:49 2.86
1.21 42:57 12:00 09:55 10:33 4.07

5.36mi, 51:02, 13 FEB 19, Springfield, Virginia

iThink:
The Connells, "Upside-Down"
Saint Raymond, "Dancing"

WX at 6 AM (10) Mar 13 27.0 (-2.8) 22.5 (-5.3) 30.34 (1027) Calm RH 82

Odometer 18B: 310.4mi

Z4. Average/max heart rate = 154/172

All in all, the splits were faster than usual, although it's literally been six days since I last ran because work has been absolutely fucking murder and I have been trading exercise for sleep I have to have.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 11:36 11:36 09:36 09:36 1.21
1.29 23:53 12:17 09:31 09:33 2.50
1.64 39:56 16:02 09:47 09:39 4.14
1.22 51:02 11:06 09:06 09:31 5.36

4.1mi, 42:42, 7 MAR 19, Springfield, Virginia

iThink:
The Bats, "Flowers and Trees"

WX at 6 AM (11) Mar 07 21.9 (-5.6) 14.2 (-9.9) 30.36 (1028) Calm RH 71

Odometer 18B: 305.1mi

Z3. Average/max heart rate = 143/163

Easy run, very tired. I needed to get one out, no matter how draggy I felt. It was difficult getting out of bed.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:01 13:01 10:46 10:46 1.21
0.84 21:48 08:47 10:27 10:38 2.05
0.84 31:03 09:15 11:01 10:45 2.89
1.21 42:42 11:39 09:38 10:25 4.10

6.81mi, 63:35, 5 MAR 19, Springfield, Virginia

iThink:
Bob Mould, "The End of Things"
Bob Mould, "The Descent"

WX at 9 AM (14) Mar 05 31.1 (-0.5) 10.6 (-11.9) 30.14 (1020) NW 3 RH 41

Odometer 18B: 301.0mi

Z4. Average/max heart rate = 158/171

Hard run, didn't feel very fast, although the legs suggest I was being more consistent than I thought. This did not feel good, though, and the HRM is the proof.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.78 16:20 16:20 09:11 09:11 1.78
0.90 25:02 08:42 09:40 09:20 2.68
1.28 36:59 11:57 09:20 09:20 3.96
1.65 52:48 15:49 09:35 09:25 5.61
1.20 63:35 10:47 08:59 09:20 6.81

8,000m on Concept2 Model D, 35:22.4, 4 MAR 19, Springfield, Virginia

iThink: Hilary Duff, "Wake Up"

WX at 05:56    NW 9 G 23    10.00    Mostly Cloudy    SCT023 BKN031    35    28             75%    28    NA    29.85    1011.2   

Odometer 14B: 411.0mi

Z3 high.  Average/max heart rate = 148/161

Reconstructed listing as I forgot to post the erg yesterday.  Not great, not slow, but better than nothing.  First half was run hard, but the second was surprisingly not much slower than the second, as I was warmed up already.

Splits
Distance:    8000
Time:    35:22.0
Avg/500m:    02:12.6
Drag Factor:    110
Per Mile:    00:07:07

5.93mi, 61:43, 28 FEB 19, Springfield, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 6 AM (11) Feb 28 39.7 (4.3) 33.1 (0.6) 30.03 (1016) N 3 RH 76

Odometer 18B: 294.2mi

Z3. Average/max heart rate = 143/157

Today kind of sucked. I needed to run, but had no gas in the tank.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.42 25:06 25:06 10:22 10:22 2.42
1.39 40:00 14:55 10:44 10:30 3.81
2.12 61:43 21:43 10:14 10:24 5.93

4.10mi, 40:45, 26 FEB 19, Springfield, Virginia

iThink:
For Against, "Outside A Heart"

WX at 6 AM (11) Feb 26 25.2 (-3.8) 17.4 (-8.1) 30.4 (1029) ESE 3 RH 72

Odometer 18B: 288.3mi

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

Not far, but not seemingly easy or hard, as the cadence/tempo experiment continues. This might be junk miles, but any miles are useful these days.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:34 12:34 10:29 10:29 1.20
0.84 20:47 08:13 09:46 10:11 2.04
0.84 29:40 08:53 10:35 10:18 2.88
1.22 40:45 11:05 09:05 09:56 4.10

4.1mi, 40:36, 24 FEB 19, Springfield, Virginia

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

WX at 5 PM (22) Feb 24 62.2 (16.8) 46.4 (8.0) 29.48 (998) W 7 RH 56

Odometer 18B: 284.2mi

Z3. Average/max heart rate = 149/164

Easy recovery, one that semed to go well, but the weather was as good as it'll get. More experiments with tempo and cadence, which seem to be working.

A good recovery run, although it might've been too fast for a true recovery run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:10 12:10 10:08 10:08 1.20
0.84 20:22 08:12 09:46 09:59 2.04
0.84 29:13 08:51 10:32 10:09 2.88
1.22 40:36 11:23 09:20 09:54 4.10

6.83mi, 64:24, 23 FEB 19, Springfield, Virginia

iThink:
For Against, "Outside A Heart"
The Smiths, "There Is A Light That Never Goes Out" (instrumental) from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 1 PM (18) Feb 23 39.0 (3.9) 33.6 (0.9) 30.36 (1028) Calm light rain RH 80

Odometer 18B: 280.1mi

Z. Average/max heart rate = 158/170

I was experimenting with tempo as I had a gait analysis done on Thursday; the takeaway was that I had an imbalanced stride (to the right side) and my foot strike cadence was a little slow (about 165spm versus the 174spm that was recommended).

Today was certainly faster but I'm not sure if it's just because of not having worked out in a while or what.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.79 16:01 16:01 08:57 08:57 1.79
0.91 24:57 08:56 09:49 09:14 2.70
1.28 36:59 12:02 09:24 09:18 3.98
1.65 53:06 16:07 09:46 09:26 5.63
1.20 64:24 11:18 09:25 09:26 6.83

16,500m on Concept2 Model D, 82:28.6, 20 FEB 19, Springfield, Virginia

iThink: None as I was watching the UNC-Harvard lacrosse game

WX at Noon (17) Feb 20     30 (-1)     28 (-2)     30.48 (1032)     Calm     ice pellets; mist

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 135/155

I'm probably going to regret cranking away on the erg for almost 90 minutes, but I needed to do something other than sit in the house and be a fat piece of shit.


I should've watched a more exciting game than UNC vs. Harvard, though.

Splits
Distance:    16500
Time:    1:22:28.6
Avg/500m:    02:30.0
Drag Factor:    111
Per Mile:    00:08:03

7.0mi, 71:37, 18 FEB 19, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" (Jon Electra remix)"

WX at 1 PM (18) Feb 18 49.5 (9.7) 31.1 (-0.5) 30 (1015) NNW 13 RH 48

Odometer 18B: 271.8mi

Z4. Average/max heart rate = 151/167

Ugly start as before, hard run, and slower than before, but not as gritty.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.94 20:01 20:01 10:19 10:19 1.94
0.91 29:48 09:48 10:46 10:28 2.85
1.29 42:55 13:06 10:09 10:22 4.14
1.65 59:46 16:52 10:13 10:19 5.79
1.21 71:37 11:51 09:47 10:14 7.00

6.6mi, 67:22, 16 FEB 19, Springfield, Virginia

iThink:
Touché Amoré, "Benediction"

WX at Noon (17) Feb 16 39.9 (4.4) 16.9 (-8.4) 29.93 (1013) N 7

Odometer 18B: 264.8mi

Z4. Average/max heart rate = 150/167

This run was a hard run but slow. I don't think I've worked as hard not to quit as I did in the first 3 miles of this run. I am probably more exhausted than I think.

Many different iThink selections, but none would stick except one.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.93 19:09 19:09 09:55 09:55 1.93
0.91 29:01 09:52 10:50 10:13 2.84
2.73 56:50 27:49 10:12 10:12 5.57
1.02 67:22 10:31 10:19 10:13 6.59

4.10mi, 42:00, 13 FEB 19, Springfield, Virginia

iThink:
D.R.I., "Couch Slouch"

WX at 6 AM (11) Feb 13 35 (2) 33 (1) 29.78 (1008) Calm RH 93

Odometer 18B: 258.2mi

Z3 anaerobic threshold-Z4. Average/max heart rate = 148/165

I don't think I ever would've envisioned today's iThink, but stranger things have happened.

I was overdressed for today's run, so it was ugly and kind of slow. That's still preferable to no run at all.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:53 12:53 10:39 10:39 1.21
0.84 21:17 08:25 10:01 10:23 2.05
0.84 30:18 09:01 10:44 10:29 2.89
1.21 42:00 11:41 09:40 10:15 4.10

8,000m on Concept2 Model D, 38:47.1, 11 FEB 19, Springfield, Virginia

iThink:
various snippets of the concert my kids sang in last Friday and Saturday

WX at 7 AM (12) Feb 11     32.7 (0.4)     30.9 (-0.6)     30.26 (1024)     Calm     light rain RH 92

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 130/137

Easy recovery erg after yesterday's long run.  Also needed to do some mobility work for hamstrings as they were tight from doing single-leg dummbell lunges, which always leaves me sore.

Splits
Distance:    8000
Time:    38:47.1
Avg/500m:    02:25.4
Drag Factor:    110
Per Mile:    00:07:48

9.13mi, 91:11, 10 FEB 19, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" (Jon Electra remix)"
Ariana Grande, "Break Free" (Sebastian Wibe remix)"

WX at 4 PM (21) Feb 10 39.0 (3.9) 13.6 (-10.2) 30.49 (1032) SSE 7 RH 34

Odometer 18B: 254.1mi

Z3 threshold-Z4. Average/max heart rate = 153/169

First run since Wednesday. It was that bad of a week. So I decided on 9 miles at about anaerobic threshold, and it was a pretty good run, especially the last two miles, where I started to really pick it up.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.21 22:07 22:07 10:00 10:00 2.21
1.46 37:01 14:54 10:12 10:05 3.67
1.63 54:06 17:06 10:29 10:12 5.30
2.06 74:16 20:10 09:47 10:05 7.36
1.77 91:11 16:55 09:33 09:59 9.13

4.08mi, 42:46, 6 FEB 19, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life

WX at 6 AM (11) Feb 06 41 (5) 39 (4) 30.14 (1020) Calm mist RH 93

Odometer 18B: 245.0mi

Z3. Average/max heart rate = 140/157

Recovery run. Preferable to sleeping in, which almost did this morning. I am suffering from a chronic case of lack of motivation.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:47 12:47 10:39 10:39 1.20
0.84 21:27 08:40 10:19 10:31 2.04
0.85 30:40 09:13 10:50 10:37 2.89
1.19 42:46 12:06 10:11 10:29 4.08

6.42mi, 68:57, 5 FEB 19, Springfield, Virginia

iThink:
Chris Roe, "Aerial Ballet"
Chris Roe, "The Fastest Men in the World"

WX at 6 AM (11) Feb 05 34.9 (1.6) 32.2 (0.1) 29.98 (1015) SE 5 RH 89 WC 30 (-1)

Odometer 18B: 240.9mi

Z4. Average/max heart rate = 145/166

Today almost turned out poorly as I needed to stop around the 4-mile mark for a pit stop. Once I got that outo fthe way I felt a lot better. I spent a substantial amount of time walking, although I didn't do as much mobility work before starting as I did in previous days.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:04 12:04 09:58 09:58 1.21
1.28 25:23 13:19 10:25 10:12 2.49
2.01 49:40 24:17 12:05 11:02 4.50
1.02 59:54 10:14 10:02 10:51 5.52
0.90 68:57 09:03 10:03 10:44 6.42

5.59mi, 57:56, 2 FEB 19, Springfield, Virginia

iThink:
The Smiths, "There Is A Light That Never Goes Out" (instrumental) from Complete Soundcheck at Glasgow Barrowlands, 1986
Game Theory and Perry Como (alternating versions), "Seattle"

WX at Noon (17) Feb 02 31.5 (-0.3) 18.3 (-7.6) 30.34 (1027) SSE 7 RH 57

Odometer 18B: 234.5mi

Z3 high-Z4. Average/max heart rate = 147/160

Dead legs almost the entire run. I have RockTape on my knees and was probably overdressed for pants, given the temperature, but the local temperature was closer to 35 rather than 31. Holy shit did today suck monkey balls.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.71 28:02 28:02 10:21 10:21 2.71
0.83 36:33 08:31 10:16 10:19 3.54
0.84 45:48 09:15 11:00 10:27 4.38
1.21 57:56 12:09 10:02 10:22 5.59

10,000m on Concept2 Model D, 44:52.7, 1 FEB 19, Springfield, Virginia

iThink:
Richard Canavan, "Amongst the Stars"

WX at      6 AM (11) Feb 01     21 (-6)     5 (-15)     30.44 (1030)     E 3     light snow RH 48

Odometer 14B: 411.0mi

Z3, Z4 briefly.  Average/max heart rate = 146/158

It's snow showers outside.  There is no way I'm running outside.

Splits
Distance:    10000
Time:    44:52.7
Avg/500m:    02:14.6
Drag Factor:    111
Per Mile:    00:07:13

5.36mi, 53:34, 29 JAN 19, Springfield, Virginia

iThink:
Bob Mould, "Pray for Rain"
Sugar, "Tilted"

WX at 6 AM (11) Jan 29 29.7 (-1.3) 23.4 (-4.8) 29.93 (1013) ESE 3 RH 77

Odometer 18B: 228.9mi

Anaerobic threshold to Z4. Average/max heart rate = 153/172

Today felt easier. Might've been that I took yesterday off, or that I've been better about stretching and doing mobility work. It sure felt better at the start, so that's my hope that there is less suckage.

The iThink is a telling indicator of things at home.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:23 12:23 10:14 10:14 1.21
1.30 25:13 12:50 09:53 10:03 2.51
1.64 41:55 16:42 10:11 10:06 4.15
1.21 53:34 11:40 09:38 10:00 5.36

5.04mi, 54:55, 27 JAN 19, Springfield, Virginia

iThink:
Touché Amoré, "Palm Dreams"

WX at 2 PM (19) Jan 27 47.7 (8.7) 21.9 (-5.6) 29.98 (1015) SSW 6 RH 35

Odometer 18B: 223.5mi

Z3. Average/max heart rate = 148/162

Recovery run as my back was in armed rebellion all day after yesterday's run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:22 13:22 11:03 11:03 1.21
1.31 27:32 14:10 10:49 10:56 2.52
1.31 42:20 14:47 11:17 11:03 3.83
1.21 54:55 12:35 10:24 10:54 5.04

8.18mi, 82:02, 26 JAN 19, Springfield, Virginia

iThink:
Chris Roe, "Aerial Ballet"

WX at 2 PM (19) Jan 26 38.7 (3.7) 8.4 (-13.1) 30.18 (1022) WSW 5 RH 28

Odometer 18B: 218.4mi

Z3-Z4. Average/max heart rate = 155/171

First run in days and very slow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 20:54 20:54 09:57 09:57 2.10
0.74 28:30 07:36 10:16 10:02 2.84
2.49 53:51 25:22 10:11 10:06 5.33
1.65 70:25 16:34 10:02 10:05 6.98
1.20 82:02 11:37 09:41 10:02 8.18

4.09mi, 41:45, 22 JAN 19, Springfield, Virginia

iThink:
Richard Canavan, "Amongst the Stars"
James Horner, "Battle in the Mutara Nebula"

WX at 6 AM (11) Jan 22 11.8 (-11.2) 2.7 (-16.3) 30.69 (1039) Calm RH 65

Odometer 18B: 210.2mi

Z3-Z4. Average/max heart rate = 145/163

Unimpressive run, but the first in a while. I needed it, but needed to get out there and actually hit it rather than staying inside and erging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:37 12:37 10:26 10:26 1.21
0.83 20:59 08:21 10:04 10:17 2.04
0.84 29:52 08:53 10:34 10:22 2.88
1.21 41:45 11:53 09:50 10:12 4.09

10,000m on Concept2 Model D, 45:24.0, 21 JAN 19, Springfield, Virginia

iThink: None

WX at      11 AM (16) Jan 21     18.0 (-7.8)     -9.8 (-23.2)     30.35 (1027)     NW 29G39

Odometer 14B: 411.0mi

Z3 start, Z4 finish.  Average/max heart rate = 149/167


It was entirely too cold and windy to run.  So I erged instead.

Average HR is a little high because it started 10 minutes into the erg.  I was watching the documentary Spitfire, and as I was finishing up, I found I was cranking harder during the air combat maneuvering sequences.  Appropriate enough.

Splits
Distance:    10000
Time:    45:24.0
Avg/500m:    02:16.2
Drag Factor:    110
Per Mile:    00:07:18

15,000m on Concept2 Model D, 70:02.05, 20 JAN 19, Springfield, Virginia

iThink: None.

WX at      1 PM (18) Jan 20     34.5 (1.4)     19.6 (-6.9)     29.58 (1001)     WNW 23G40

Odometer 14B: 411.0mi

Z3 mostly, Z4 finish.  Average/max heart rate = 140/166

I was thinking about running but decided not to due to the wind.  15km, easy row, but on higher drag factor.

Splits
Distance:    15000
Time:    1:10:02.5
Avg/500m:    02:20.1
Drag Factor:    109
Per Mile:    00:07:31

10,000m on Concept2 Model D, 44:07.5, 18 JAN 19, Springfield, Virginia

iThink:
Let's Active, "Edge of the World"

WX at      6 AM (11) Jan 18     32.9 (0.5)     31.1 (-0.5)     30.07 (1018)     Calm

Odometer 14B: 411.0mi

Z3 start, Z4 mid-high finish.  Average/max heart rate = 154/171

I was shocked to crank 44:07 this morning.  I was not thinking I was going to be able to turn something of that speed, but I did.  I found that once I settled into that speed, it was not too difficult to hold it, until I got to about the 160-165 bpm range, at which point, it starts to become both endurance and power.

But being able to do this for the first time in a while was encouraging.  Today's iThink was pretty unusual, though.

Splits
Distance:    10000
Time:    44:07.5
Avg/500m:    02:12.4
Drag Factor:    101
Per Mile:    00:07:06

4.0+0.5mi, 42:16, 15 JAN 19, Springfield, Virginia

iThink:
AC/DC, "Thunderstruck"

WX at 9 AM (14) Jan 15 21.7 (-5.7) 19.2 (-7.1) 30.23 (1023) Calm...so I ran indoors!

Odometer 18B: 206.1mi

Z4. Average/max heart rate = 159/174

I wasn't sure how I was going to feel, but I was glad that I got in 4.5mi, at a pace that didn't feel very relaxed, and by mile 4, started to show some more signs of life! As usual, once I got through the first 25 minutes or so, I was starting to run negative splits, and that felt pretty good. Also, better than doing nothing!

The last 0.5 miles was a cooldown and that was deliberately run super slow to get heart rate down to a reasonable level before returning to the shitshow that has been work from time to time.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:52 08:52 08:52 08:52 1.00
1.00 17:58 09:06 09:06 08:59 2.00
1.00 27:00 09:03 09:03 09:00 3.00
1.00 35:38 08:37 08:37 08:54 4.00
0.50 42:16 06:39 13:17 09:24 4.50

15,000m on Concept2 Model D, 71:11.0, 14 JAN 19, Springfield, Virginia

iThink: none

WX at      3 PM (20) Jan 14     36.7 (2.6)     17.8 (-7.9)     30.23 (1023)     NW 5 RH 45

Odometer 14B: 411.0mi

Z3 high-Z4.  Average/max heart rate = 146/163

It's snowy outside, so I decided for a long erg while watching Tombstone on DVD.  Not fast, but that's not the point of a 15km erg.

Splits
Distance:    15000
Time:    1:11:11.0
Avg/500m:    02:22.4
Drag Factor:    100
Per Mile:    00:07:38

5.11mi, 51:47, 10 JAN 19, Springfield, Virginia

iThink:
Chris Stamey, "Universe-Sized Arms"

WX at 6 AM (11) Jan 10 29.5 (-1.4) 10.8 (-11.8) 29.93 (1013) WNW 17G28 RH 44 WC 17 (-8)

Odometer 18B: 201.6mi

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

I spent almost 30 minutes doing mobility work before I even got out the door. Ugh. At least I got in more than 5.

Wind made a substantial difference today, and the wind chill did not help.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:02 13:02 10:41 10:41 1.22
1.34 26:31 13:29 10:04 10:21 2.56
1.34 40:17 13:46 10:17 10:20 3.90
1.21 51:47 11:30 09:30 10:08 5.11

3.21mi, 34:28, 8 JAN 19, Springfield, Virginia

iThink:
The Police, "Truth Hits Everybody"
George Sanger, "Prince Thrakhath's Theme" (yes, the one from Wing Commander II.

WX at 6 AM (11) Jan 08 39.4 (4.1) 35.8 (2.1) 30.08 (1018) SSE 6 RH 86

Odometer 18B: 196.5mi

Z3. Average/max heart rate = 136/152

Slow run, recovery pace, late start. I didn't feel like much more.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.21 34:28 34:28 10:44 10:44 3.21

4.1mi, 40:56, 7 JAN 19, Springfield, Virginia

iThink:
Morten Lauridsen, "O Magnum Mysterium"
Z. Randall Stroope, "Homeland"

WX at 6 AM (11) Jan 07 35.2 (1.8) 22.8 (-5.1) 30.44 (1030) Calm RH 60

Odometer 18B: 193.3mi

Z3 high-Z4. Average/max heart rate = 142/155

Quick run to get something in before rolling out for work. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:24 12:24 10:15 10:15 1.21
0.84 20:31 08:07 09:40 10:00 2.05
0.85 29:22 08:52 10:26 10:08 2.90
1.20 40:56 11:33 09:38 09:59 4.10

4.0mi, 36:04, 4 JAN 19, Arlington, Virginia

iThink:
U2, "I Will Follow"

WX at 9 AM (14) Jan 04 35 (2) 33 (1) 30.07 (1018) Calm but indoors, so reference only.

Odometer 18B: 189.2mi

Z4. Average/max heart rate = 157/167

I did my rehab workout (albeit abbreviated and with very little time in between events), then I did four miles on the indoor track at the Pentagon.

I don't know if the track is short or if the surface makes me run faster or if I'm just faster than I thought. But I was holding my own, although the second mile I can chalk up to not being very comfortable. The last two miles were most definitely faster than the first two.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:04 09:04 09:04 09:04 1.00
1.00 18:14 09:11 09:11 09:07 2.00
1.00 27:16 09:02 09:02 09:05 3.00
1.00 36:04 08:48 08:48 09:01 4.00

5.01mi, 56:09, 3 JAN 19, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 11 AM (16) Jan 03 50.9 (10.5) 32.4 (0.2) 30.01 (1016) NW 14 RH 49

Odometer 18B: 184.2mi

Z3. Average/max heart rate = 136/150

Slow recovery run as my legs are tired and my knees hurt. Emphasis on staying below anaerobic threshold, which I did.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:39 13:39 11:12 11:12 1.22
1.29 28:24 14:45 11:26 11:19 2.51
1.29 43:11 14:46 11:27 11:22 3.80
1.21 56:09 12:58 10:43 11:12 5.01

8.41mi, 83:02, 2 JAN 19, Springfield, Virginia

iThink:
Foo Fighters, "Breed"
Touché Amoré, "Home Away From Here"

WX at 1 PM (18) Jan 02 45.9 (7.7) 34.7 (1.5) 30.27 (1025) SE 5 RH 64

Odometer 18B: 179.2mi

Z3 high-Z4. Average/max heart rate = 148/164

Today was ugly and slow, although it felt better in the last four miles. Uphill is not fun. But I need to burn lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 20:38 20:38 09:49 09:49 2.10
0.73 27:58 07:20 10:03 09:53 2.83
2.72 55:02 27:04 09:57 09:55 5.55
1.65 71:30 16:28 09:59 09:56 7.20
1.21 83:02 11:32 09:32 09:52 8.41

5.37mi, 54:11, 31 DEC 18, Springfield, Virginia

iThink:
Janice Whaley, "There Is A Light That Never Goes Out"
The Smiths, "There Is A Light That Never Goes Out" (instrumental) from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 7 AM (12) Dec 31 37.2 (2.9) 34.3 (1.3) 30.28 (1025) Calm RH 89

Odometer 18B: 170.8mi

Z3 high-Z4. Average/max heart rate = 148/164

No easy run yesterday, but I didn't feel very fast, in spite of progressively loosening up. The negative splits were very pronounced, so it's a good thing I got out there today, this last day of 2018. May next year be better.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:50 12:50 10:41 10:41 1.20
1.29 25:57 13:08 10:10 10:25 2.49
1.66 42:36 16:39 10:02 10:16 4.15
1.22 54:11 11:34 09:29 10:05 5.37

6.99mi, 71:22, 29 DEC 18, Springfield, Virginia

iThink:
The Bats, "Courage"
For Against, "Stranded in Greenland"
Ariana Grande, "Break Free" (Jon Electra remix)"

WX at 1 PM (18) Dec 29 57.4 (14.1) 36.7 (2.6) 30.12 (1019) N 7 RH 45

Odometer 18B: 170.8mi

Z4. Average/max heart rate = 154/166

Today did not feel good. I was feeling the hip flexors in a bad way after two consecutive days of GHD situps, so I need to space them out a little more. At first I thought it'd go well, then I was largely out of gas.

Easy run or rest tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.82 29:15 29:15 10:22 10:22 2.82
1.29 42:16 13:00 10:05 10:17 4.11
1.64 59:11 16:56 10:19 10:18 5.75
1.24 71:22 12:11 09:49 10:13 6.99

5.0mi, 54:16, 27 DEC 18, Springfield, Virginia

iThink:
Randy Edelman, "Armistead Is Hit"
The Smiths, "Bigmouth Strikes Again" (instrumental) from Complete Soundcheck at Glasgow Barrowlands, 1986
Cobalt 60, "Darwin Was Right"

WX at 6 AM (11) Dec 27 27 (-3) 25 (-4) 30.43 (1030) Calm RH 92

Odometer 18B: 163.8mi

Z3. Average/max heart rate = 141/158

After hitting the GHD situp bench for the first time in years, I was gauging how my back would feel. Today was an easy run after the last two days, mostly to see how I'd go. I was loosened up by the end, so not bad. But not fast at all.

Running progressive negative splits was particularly encouraging, though, so today was a good day in that respect.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 14:01 14:01 11:35 11:35 1.21
1.29 28:12 14:11 11:00 11:17 2.50
1.29 42:18 14:06 10:56 11:10 3.79
1.21 54:16 11:58 09:53 10:51 5.00

5.38mi, 55:16, 26 DEC 18, Springfield, Virginia

iThink:
Courage My Love, "Bridges"

WX at 6 AM (11) Dec 26 23.9 (-4.5) 21.2 (-6.0) 30.5 (1032) Calm RH 89

Odometer 18B: 163.8mi

Z3 high. Average/max heart rate = 145/160

For some reason I can't hold much harder than anaerobic threshold pace even when I push. I need to do a run that's harder but that requires intervals that I'm not sure if I want to do. I'm also balancing between how my back and knees are feeling versus how hard I want to try to come back.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 12:45 12:45 10:27 10:27 1.22
1.29 26:13 13:28 10:26 10:27 2.51
1.66 43:26 17:13 10:23 10:25 4.17
1.21 55:16 11:50 09:47 10:16 5.38

9.05mi, 90:00, 24 DEC 18, Springfield, Virginia

iThink:
Dos Gringos, "Going In For Guns"

WX at 11 AM (16) Dec 24 44.2 (6.8) 24.3 (-4.3) 30.2 (1022) WNW 18G25 RH 44

Odometer 18B: 158.4mi

Z4. Average/max heart rate = 151/163

First long run in forever. I was running mostly at anaerobic threshold in the beginning, then had to work a lot harder at the end. Still happy that I made it that far.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:28 14:28 09:51 09:51 1.47
1.96 33:55 19:27 09:56 09:53 3.43
2.13 55:45 21:49 10:15 10:02 5.56
1.99 75:31 19:46 09:56 10:00 7.55
1.50 90:00 14:29 09:39 09:57 9.05

10,000m on Concept2 Model D, 46:05.3, 22 DEC 18, Springfield, Virginia

iThink:
None, as I was watching TV.

WX at     20:56    NW 7    10.00    Fair    CLR    42    29             58%    38    NA    30.06    1018.3      

Odometer 14B: 411.0mi

Z3 high.  Average/max heart rate = 142/156

Instead of running, I decided to get 10km in on the erg.  I used it as a way to force myself to sit through the last episode of season two of The Marvelous Mrs. Maisel.  Probably good, or I wouldn't have gotten thru it.

Nothing ambitious, just burning lard.


Splits
Distance:    10000
Time:    46:05.3
Avg/500m:    02:18.3
Drag Factor:    102
Per Mile:    00:07:25

3.71mi, 36:50, 20 DEC 18, Springfield, Virginia

iThink:
Lee Jackson's arrangement of Albinoni's Adagio in g minor from the computer game Rise of the Triad

WX at 6 AM (11) Dec 20 32.4 (0.2) 29.5 (-1.4) 30.07 (1018) WC 28 (-2) S 5 RH 88

Odometer 18B: 149.4mi

Z4 high. Average/max heart rate = 144/161

I needed to do some mobility work but also catch upon sleep, so I went to sleep a little earlier last night, but still ran a shorter run than usual as I was on the foam roller for some release work prior to starting. I attribute the iThink today to my usual x-moose malaise and to the fact that I was thinking about the movie Rollerball (the 1975 one) last night.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:23 12:23 10:14 10:14 1.21
0.65 18:41 06:17 09:41 10:03 1.86
0.65 25:19 06:38 10:13 10:05 2.51
1.20 36:50 11:30 09:35 09:56 3.71

3.01mi, 29:35, 19 DEC 18, Springfield, Virginia

iThink:
The Lemonheads, "Tenderfoot"
Limp Bizkit and DMX, "Rollin'" (Urban Assault mix)

WX at 6 AM (11) Dec 19 24.1 (-4.4) 21.6 (-5.8) 30.2 (1022) Calm RH 89

Odometer 18B: 145.7mi

Z4 high. Average/max heart rate = 148/162

Late start as I was up late and I need sleep. But I need to run. So today's run was short, in part because I decided to do some preparatory work with the foam roller beforehand and I think it helped.

I'll leave aside the reality that I am running slow as shit relative to what relative effort might've felt like. Or I'm old as shit. Or both.  The constrasting iThinks today (to include snippets of yesterday's) might've been an indicator.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.01 29:35 29:35 09:50 09:50 3.01

5.34mi, 52:19, 18 DEC 18, Springfield, Virginia

iThink:
Elaine Hagenberg, "As The Rain Hides the Stars"

WX at 6 AM (11) Dec 18 38.5 (3.6) 20.5 (-6.4) 30.09 (1018) NW 9 RH 47

Odometer 18B: 142.7mi

Z3 high. Average/max heart rate = 146/165

Today was surprisingly fast and remarkably enough, I didn't run that hard, relatively speaking. I'm glad I went for a run, although I'm hurting on sleep. In all, a good day. Surprisingly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:17 12:17 10:14 10:14 1.20
1.28 25:08 12:51 10:02 10:08 2.48
1.64 41:19 16:11 09:52 10:02 4.12
1.22 52:19 10:59 09:00 09:48 5.34

6,000m on Concept2 Model D, 27:36.6, 15 DEC 18, Springfield, Virginia

iThink: none

WX at      4 PM (21) Dec 15     53 (12)     51 (11)     29.96 (1014)     NNW 6     heavy rain; mist

Odometer 14B: 411.0mi

Z3 threshold.  Average/max heart rate = 151/160

First time erging in, well, pretty much forever.  First 5km were done pretty hard, and the last 1km was done mostly as recovery.  It's raining and I didnt' feel like venturing outside.  So the erg it is.

Splits
Distance:    6000
Time:    27:36.6
Avg/500m:    02:18.0
Drag Factor:    101
Per Mile:    00:07:24

5.35mi, 56:23, 14 DEC 18, Springfield, Virginia

iThink:
Rush, "Subdivisions"
Rush, "Middletown Dreams"

WX at 6 AM (11) Dec 14 30.6 (-0.8) 28.6 (-1.9) 30.4 (1029) Calm RH 92

Odometer 18B: 137.3mi

Z3. Average/max heart rate = 145/163

Unambitious run with not much desire to push hard. I needed to run off my sins from yesterday, and to work off my seething unease at some of the scorching lack of leadership I've seen in my work lately. Thus the iThink.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:22 13:22 11:08 11:08 1.20
1.33 27:50 14:28 10:52 11:00 2.53
1.60 44:29 16:39 10:24 10:46 4.13
1.22 56:23 11:54 09:46 10:32 5.35

5.35mi, 54:26, 13 DEC 18, Springfield, Virginia

iThink:
The Connells, "Fun & Games"

WX at 6 AM (11) Dec 13 36.0 (2.2) 28.2 (-2.1) 30.22 (1023) Calm RH 73

Odometer 18B: 132.0mi

Z3 high. Average/max heart rate = 149/167

Didn't feel great, but it's a step towards the road to recovery. I guess that's better than sleeping in, and I was sorely tempted to do the latter this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:35 12:35 10:30 10:30 1.20
1.28 25:44 13:09 10:16 10:23 2.48
1.66 42:46 17:02 10:16 10:20 4.14
1.21 54:26 11:40 09:38 10:11 5.35

2.98mi, 29:56, 12 DEC 18, Springfield, Virginia

iThink:
Jackson Browne, "For America"
Bear McCreary, "Passacaglia"
Bear McCreary, "Capricoperatica"

WX at 6 AM (11) Dec 12 23.7 (-4.6) 20.5 (-6.4) 30.16 (1021) Calm RH 87

Odometer 18B: 126.6mi

Z3 high. Average/max heart rate = 148/166

Unremarkable short run, truncated by the fact that I snoozed a little bit this morning and had to shave some mileage off to compensate before rolling out to work. At least I got out the door, so there's that, at least.

The first iThink is a trending indicator of current events.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.98 29:56 29:56 10:03 10:03 2.98

4.10mi, 41:07, 10 DEC 18, Springfield, Virginia

iThink:
The Bats, "Courage"

WX at 6 AM (11) Dec 10 31.3 (-0.4) 15.6 (-9.1) 30.11 (1019) N 6 RH 51 WC 24 (-4)

Odometer 18: 123.6mi

Z3-Z4. Average/max heart rate = 148/167

Respectable run, for my back hurting. Things were decidedly better on the return leg in spite of the slower splits as it's mostly uphill on the 3rd leg. It was not as chilly as the temperatures might suggest.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:42 12:42 10:35 10:35 1.20
0.84 20:55 08:13 09:47 10:15 2.04
0.85 29:38 08:43 10:15 10:15 2.89
1.21 41:07 11:28 09:29 10:02 4.10

7.7mi, 91:41, 8 DEC 18, Springfield, Virginia

iThink:
Dos Gringos, "Has Anybody Seen My Wingman?"

WX at 1 PM (18) Dec 08 39.0 (3.9) 13.6 (-10.2) 30.52 (1033) WNW 10 RH 34

Odometer 18: 119.5mi

Z3-Z4. Average/max heart rate = 145/168

I was trading running for sleep, because I needed the sleep, badly. First run in a while, and it was slow, but I was overdressed for the temperature, and the Running Partner was feeling particularly slow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.50 14:33 14:33 09:42 09:42 1.50
4.13 60:40 46:07 11:10 10:47 5.63
0.60 76:22 15:42 26:10 12:16 6.23
1.47 91:41 15:18 10:25 11:54 7.70

7.64mi, 87:06, 5 DEC 18, Springfield, Virginia

iThink:
Nikolai Rimsky-Korsakov, "Procession of the Nobles"
Simon Preston, "Our Corporate Anthem" from the 1975 film Rollerball

WX at 7 AM (12) Dec 05 32.9 (0.5) 22.1 (-5.5) 30.08 (1018) Calm RH 64

Odometer 18: 111.8mi

Z3-Z4. Average/max heart rate = 137/166

First run since last Thursday. This is fucking embarrassing. I just can't discipline myself enough to sleep on time, and I'm staying up too late. When that happens, I have to sleep. At least today's run was worthwhile.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:03 15:03 10:15 10:15 1.47
4.13 62:01 46:58 11:22 11:05 5.60
0.56 72:33 10:32 18:48 11:47 6.16
1.48 87:06 14:32 09:49 11:24 7.64

8.38mi, 83:37, 29 NOV 18, Fort Sam Houston, Texas

iThink:
Tommy Keene, "Running For Your Life"

WX at 9 AM (14) Nov 29 54.0 (12.2) 53.1 (11.7) 29.94 (1013) NW 3 fog RH 96

Odometer 18B: 104.2mi

Z4. Average/max heart rate = 154/168

Long run to put a down payment on the amount of eating I'm going to do today. And for yesterday. It started out ugly, then warmed up around the 25-28 minute point, and then around the 5-mile mark, got surprisingly more efficient. Down side was that I was on a track, running laps. It was a long track, but it's still a track.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
7.34 71:19 71:19 09:43 09:43 7.34
1.04 83:37 12:18 11:50 09:59 8.38

6.91mi, 82:08, 28 NOV 18, Springfield, Virginia

iThink:
"Mouse With the Giant Head" from Pinky and the Brain

WX at 7 AM (12) Nov 28 33.4 (0.8) 13.8 (-10.1) 29.77 (1008) NW 22G33 RH 43 WC 21(-6)

Odometer 18B: 95.8mi

Z3. Average/max heart rate = 137/158

Slow run to burn lard but necessary if I want to maintain momentum. The Running Partner is trying to work back up, but I need to run slowly enough where I'm not dead in between days and can continue to run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.34 14:47 14:47 11:02 11:02 1.34
3.52 55:27 40:40 11:33 11:24 4.86
0.57 66:07 10:40 18:43 12:11 5.43
1.48 82:08 16:01 10:50 11:53 6.91

4.04mi, 39:57, 27 NOV 18, Carlisle Barracks, Pennsylvania

iThink:
"My Shot" and "The Schuyler Sisters" from the musical Hamilton.


WX at 8 AM (13) Nov 27 39.0 (3.9) 25.0 (-3.9) 29.6 (1002) WNW 10G23

Odometer 18B: 88.9mi

Z3. Average/max heart rate = 151/162

Ugly run after a lot of physical therapy scraping and chiropractor work yesterday. On the other hand, it was the first time I'd had the time to do the entire corrective physical exercise set I'd been prescribed. Better late than never.

I have no explanation for the iThink this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.04 39:57 39:57 09:53 09:53 4.04

4.10mi, 44:10, 26 NOV 18, Springfield, Virginia

iThink:
The Bats, "Courage"

WX at 6 AM (11) Nov 26 45.5 (7.5) 45.5 (7.5) 29.77 (1008) SE 5 RH 100

Odometer 18B: 84.8mi

Z3. Average/max heart rate = 145/159

Easy recovery run today after yesterday's longer run. Continuing to stretch beforehand and it seems to help, although the dead legs were less prevalent than I would've expected - which may be the foam rolling work I'm also doing in conjunction with stretching. Continuing to work off lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:37 13:37 11:21 11:21 1.20
0.84 22:22 08:45 10:25 10:58 2.04
0.84 31:39 09:17 11:03 10:59 2.88
1.22 44:10 12:32 10:16 10:46 4.10

7.58mi, 85:59, 25 NOV 18, Springfield, Virginia

iThink:
Descendents, "'Merican"

WX at 4 PM (21) Nov 25 60.6 (15.9) 45.7 (7.6) 29.91 (1012) S 3 RH 57

Odometer 18B: 80.7mi

Z3-Z4. Average/max heart rate = 144/170

The extensive stretching I did beforehand seems to have worked; I ran pain-free today. I also hit the scales at 202, so I have some weight loss I need to do in the future. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:13 14:13 09:40 09:40 1.47
4.12 60:57 46:43 11:20 10:54 5.59
0.53 71:34 10:37 20:02 11:42 6.12
1.46 85:59 14:25 09:52 11:21 7.58

5.02mi, 58:51, 23 NOV 18, Springfield, Virginia

iThink:
Descendents, "'Merican"

WX at 11 AM (16) Nov 23 30.7 (-0.7) 12.9 (-10.6) 30.59 (1035) ESE 5 RH 47 WC 24 (-4)

Odometer 18B: 73.1mi

Z3. Average/max heart rate = 139/171

Tired legs today again. I need to stretch out my legs today as they're still sore.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.04 11:24 11:24 10:58 10:58 1.04
2.94 44:38 33:13 11:18 11:13 3.98
1.04 58:51 14:14 13:41 11:43 5.02

7.0mi, 70:55, 22 NOV 18, Springfield, Virginia

iThink:
Metallica, "St. Anger"

WX at 10 AM (15) Nov 22 33 (1) 14 (-10) 30.52 (1033) NNW 13 RH 43 WC 23 (-5)

Odometer 18B: 68.5mi

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

Tired legs today, coming from yesterday, where my right hip and IT band were very tight, causing enough pain where I needed sleep aids to go to sleep. It was cold, but today is Thanksgiving, and I need to put a down payment on the dietary sins I'm going to commit today. Also, for a variety of reasons, today's iThink is particularly appropriate.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.78 18:05 18:05 10:10 10:10 1.78
1.05 29:08 11:03 10:31 10:18 2.83
1.29 42:13 13:05 10:09 10:15 4.12
1.66 59:12 16:58 10:13 10:14 5.78
1.22 70:55 11:44 09:37 10:08 7.00

6.72mi, 87:31, 19 NOV 18, Springfield, Virginia

iThink:
that dog., "Being With You"
Metallica, "Creeping Death"

WX at 6 AM (11) Nov 19 33.4 (0.8) 33.3 (0.7) 30.13 (1020) Calm RH 99

Odometer 18B: 61.5mi

Z2-Z3 low. Average/max heart rate = 126/148

Tired but not dead legs after yesterday. The Running Partner is attempting to get back in the saddle and so today was an easy day while getting back at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.34 15:07 15:07 11:17 11:17 1.34
3.50 58:39 43:31 12:26 12:07 4.84
0.57 71:27 12:48 22:28 13:12 5.41
1.31 87:31 16:04 12:16 13:01 6.72

6.85mi, 70:54, 18 NOV 18, Springfield, Virginia

iThink:
that dog., "Being With You"
Metallica, "Creeping Death"

WX at 8 AM (13) Nov 18 30.0 (-1.1) 29.8 (-1.2) 30.38 (1028) Calm RH 99

Odometer 18B: 54.8mi

Z3-Z4. Average/max heart rate = 147/165

Today's run was ugly, and slow. First run in a week for mostly work reasons, and it was hard to get any momentum. I could feel my legs start to loosen up by 3 miles in, but there was no real speed this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.98 20:55 20:55 10:34 10:34 1.98
0.72 28:45 07:50 10:52 10:39 2.70
1.29 42:08 13:24 10:23 10:34 3.99
1.65 59:04 16:55 10:15 10:28 5.64
1.21 70:54 11:51 09:47 10:21 6.85

10.45mi, 1:52:46, 11 NOV 2018, Nashville, Tennessee

iThink:
Tommy Keene, "Running For Your Life"

WX at 4 PM (21) Nov 11 52.0 (11.1) 30.0 (-1.1) 30.25 (1024) ENE 5 RH 43

Odometer 18B: 47.9mi

Z4. Average/max heart rate = 158/181

Holy crap, did I not intend to run 10.45mi!!! I was running the pavement loop at Percy Warner Park and didn't think the distance was long enough but discovered I was signing up to run the entire loop back when I headed back. I felt good, though, and am happy I could grind it out. There were all kinds of hills, and the weather was absolutely perfect.

q Splits

SGMT AGGRGT SEGMT PERMI AVGPC DIST
4.99 053:54 53:54 10:48 10:48 4.99
5.13 108:56 55:02 10:44 10:46 10.12
0.33 112:46 03:51 11:39 10:48 10.45

6.33mi, 71:21, 9 NOV 18, Nashville, Tennessee

iThink:
Tommy Keene, "Deep Six Saturday"

WX at 1600 40 14 30.38 1029.0 winds N 6 RH 35

Odometer 18B: 37.4mi

Z3/Z4. Average/max heart rate = 151/176

This past week was fucking horrific. There was just no day I could get loose long enough to get a run in because I had to be in early on multiple occasions.

A lot of walking that day because I didn't realize the trails weren't rated for running. I walked some of the trails, then found some pavement where I could run. I just needed to work off the amount of food I've eaten in the last few days.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.28 42:27 42:27 12:57 12:57 3.28
3.05 71:21 28:54 09:29 11:16 6.33

4.1mi, 41:47, 4 NOV 18, Springfield, Virginia

iThink:
The Connells, "Fun & Games"

WX at 5 PM (22) Nov 04 54.3 (12.4) 39.4 (4.1) 30.4 (1029) ESE 3 RH 57

Odometer 18B: 29.1mi

Z3. Average/max heart rate = 149/163

Recovery run, not too fast, but not too light either. My back is holding up better than it did a few weeks ago, so I guess that's a good sign.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:43 12:43 10:31 10:31 1.21
0.84 21:05 08:21 09:57 10:17 2.05
0.84 30:02 08:58 10:40 10:24 2.89
1.21 41:47 11:45 09:43 10:12 4.10

7.16mi, 68:54, 3 NOV 18, Springfield, Virginia

iThink:
Bob Mould, "The Descent"

WX at 11 AM (15) Nov 03 56.3 (13.5) 42.1 (5.6) 29.97 (1014) W 18 RH 59

Odometer 18B: 25.0mi

Z4. Average/max heart rate = 160/174

Long run, much harder than it felt at times, but ugly start. By about 4 miles in, I felt better, but not a fan of these shoes.

The iThink is particular apropos given the last year of work.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.27 22:10 22:10 09:46 09:46 2.27
0.74 29:32 07:21 09:56 09:49 3.01
1.29 41:48 12:16 09:31 09:43 4.30
1.64 57:48 15:59 09:45 09:44 5.94
1.22 68:54 11:07 09:06 09:37 7.16

5.13mi, 52:25, 1 NOV 18, Springfield, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 6 AM (10) Nov 01 50.7 (10.4) 50.7 (10.4) 29.91 (1012) Calm mist RH 100

Odometer 18B: 25.0mi

Z3 high. Average/max heart rate = 149/164

I forced myself to get out there, although my physical therapist doctor mentioned that my IT band and adductors are inflamed, which might explain why my knees hurt walking up stairs.

Today felt slow and hard, and part of it might be the shoes. This is the first time running in the Asics Cumulus (version 20 of the shoe, in this case) and they run much harder than the New Balance 880s they replaced. Probably going back after I run these out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.34 13:48 13:48 10:18 10:18 1.34
1.29 26:56 13:08 10:11 10:15 2.63
1.29 40:25 13:29 10:27 10:19 3.92
1.21 52:25 12:00 09:55 10:13 5.13

4.08mi, 46:10, 29 OCT 18, Springfield, Virginia

iThink:
Bob Mould, "You Say You"
Bob Mould, "Pray for Rain"

WX at 6 AM (10) Oct 29 50.5 (10.3) 47.1 (8.4) 29.8 (1009) Calm RH 87

Odometer 18B: 19.9mi

Z3 mid. Average/max heart rate = 140/158

Easy recovery run after yesterday. The goal was to hold at below anaerobic threshold pace, which was mostly successful.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 14:08 14:08 11:46 11:46 1.20
0.83 23:20 09:12 11:05 11:29 2.03
0.84 33:22 10:02 11:57 11:38 2.87
1.21 46:10 12:48 10:35 11:19 4.08

6.67mi, 64:37, 28 OCT 18, Springfield, Virginia

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

WX at 2 PM (18) Oct 28 58.3 (14.6) 45.0 (7.2) 29.85 (1010) W 9 RH 61

Odometer 18B: 15.8mi

Z4. Average/max heart rate = 158/175

First run in a few days. Inconsistency is the watchword, but at least I got one in. Could've been much worse, and the weather was okay.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 11:55 11:55 09:51 09:51 1.21
0.63 17:41 05:46 09:10 09:37 1.84
0.64 24:30 06:49 10:39 09:53 2.48
1.29 37:01 12:31 09:42 09:49 3.77
1.65 52:58 15:57 09:40 09:46 5.42
1.25 64:37 11:39 09:19 09:41 6.67

4.1mi, 39:48, 23 OCT 18, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
Basil Poledouris, "Rock Shop" from the RoboCop OST

WX at 6 AM (10) Oct 25 32.2 (0.1) 32.0 (0.0) 30.25 (1024) Calm RH 99

Odometer 18B: 9.1mi

Z4. Average/max heart rate = 155/171

The road to recovery beckons. For once, two runs in a row where I didn't feel bad. Of course, they were punctuated by a rest day. Still, better than nothing!

Maybe it might even warrant a longer run this weekend. Positive steps. Also, the weather was excellent, so bonus.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:18 12:18 10:10 10:10 1.21
0.84 20:10 07:52 09:22 09:50 2.05
0.84 28:41 08:31 10:08 09:55 2.89
1.21 39:48 11:08 09:12 09:43 4.10

4.1mi, 39:04, 23 OCT 18, Springfield, Virginia

iThink:
Descendents, "Spineless and Scarlet Red"

WX at 5 AM (9) Oct 23 39.2 (4.0) 39.2 (4.0) 30.1 (1019) Calm RH 100

Odometer 18: 377.0mi

Z4. Average/max heart rate = 155/170

First run in a long while and a reasonably quick one. This is good given my back the last few weeks.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:03 12:03 09:57 09:57 1.21
0.84 19:44 07:41 09:09 09:38 2.05
0.84 28:04 08:20 09:55 09:43 2.89
1.21 39:04 11:01 09:06 09:32 4.10

5.0mi, 52:00, 13 OCT 18, Springfield, Virginia

iThink:
Touché Amoré, "Palm Dreams"
Sugarcult, "Dead Living"

WX at 3 PM (19) Oct 13 58.6 (14.8) 43.5 (6.4) 30 (1015) NW 10 RH 57

Odometer 18B: 5.0mi

Z4. Average/max heart rate = 149/164

Beautiful weather, and the deadest legs I've run on in a minor eternity. Fuck.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:11 13:11 10:54 10:54 1.21
1.29 26:49 13:38 10:34 10:43 2.50
1.29 40:18 13:29 10:27 10:38 3.79
1.21 52:00 11:42 09:40 10:24 5.00

5.0mi, 51:00, 12 OCT 18, Springfield, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 6 AM (10) Oct 12 58.5 (14.7) 48.7 (9.3) 29.71 (1006) NNW 8 RH 70

Odometer 18: 373.0mi

Z3-Z4. Average/max heart rate = 144/159

This is what I've been reduced to for a "good" run. At least the weather was amazing. For once.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:54 12:54 10:39 10:39 1.21
1.29 26:10 13:17 10:18 10:28 2.50
1.29 39:22 13:12 10:14 10:23 3.79
1.21 51:00 11:37 09:36 10:12 5.00

4.63mi, 54:35, 11 OCT 18, Springfield, Virginia

iThink:
"The Schuyler Sisters" from the musical Hamilton. Yes, really.


WX at 6 AM (10) Oct 11 74 (24) 73 (23) 29.75 (1007) SE 7 light rain RH 98

Odometer 18: 368.0mi

Z3. Average/max heart rate = 134/155

Not fast, not ambitious, and I kind of don't care. but better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.83 09:50 09:50 11:51 11:51 0.83
2.94 46:08 36:18 12:21 12:14 3.77
0.86 54:35 08:27 09:49 11:47 4.63

4.57mi, 56:19, 9 OCT 18, Springfield, Virginia

iThink:
Bob Mould, "The Descent"
Bob Mould, "You Say You"

WX at 6 AM (10) Oct 09 71 (22) 69 (21) 30.31 (1026) Calm RH 93

Odometer 18: 363.0mi

Z2-Z3. Average/max heart rate = 129/146

Back hurts from walking around yesterday most of the day. Stretching helps but only so much. Today was a slow and were I not meeting the Running Partner, I would've slept in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.81 09:55 09:55 12:15 12:15 0.81
2.93 46:36 36:41 12:31 12:28 3.74
0.83 56:19 09:42 11:41 12:19 4.57

4.1mi, 40:14, 8 OCT 18, Springfield, Virginia

iThink:
U2, "I Will Follow"
Sugarcult, "Dead Living"

WX at 8 AM (12) Oct 08 72 (22) 71 (21) 30.19 (1022) Calm RH 100

Odometer 18: 358.4mi

Z4. Average/max heart rate = 152/169

Hard start to a rough run for relative effort. I was okay considering my back, but nothing to write home about. Also nothing to cry about either given the last few months.

Surprisingly, for the amount of mileage I've put on these shoes (New Balance 880V8), my knees don't hurt, and that's surprising. If I'd been in my usual Asics GT-2000-series shoes, I think the outcome would be very different.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 12:06 12:06 09:55 09:55 1.22
0.83 20:08 08:02 09:40 09:49 2.05
0.83 28:51 08:43 10:31 10:01 2.88
1.22 40:14 11:22 09:19 09:49 4.10

7.49mi, 93:15, 6 OCT 18, Springfield, Virginia

iThink:
None.

WX at 10 AM (14) Oct 06 68 (20) 68 (20) 30.21 (1023) Calm RH 100

Odometer 18B: 354.3mi

Z3. Average/max heart rate = 136/154

Slow run for recovery, also because of distance and humidity.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.26 02:45 02:45 10:33 10:33 0.26
7.16 92:30 29:45 12:32 12:28 7.42
0.07 93:15 00:45 10:43 12:27 7.49

5.0mi, 56:18, 3 OCT 18, Springfield, Virginia

iThink:
Descendents, "Spineless and Scarlet Red"

WX at 6 AM (10) Oct 03 69 (21) 69 (20) 29.94(1014) Calm RH 95

Odometer 18B: 346.8mi

Z3. Average/max heart rate = 140/155

Not quite a recovery run, but a deliberate pace to hold below anaerobic threshold. My legs were feeling yesterday's run so today needed to be a day of some discretion.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 14:06 14:06 11:45 11:45 1.20
1.29 28:25 14:19 11:06 11:25 2.49
1.29 43:14 14:49 11:29 11:26 3.78
1.22 56:18 13:04 10:43 11:16 5.00

4.10mi, 40:38, 2 OCT 18, Springfield, Virginia

iThink:
The Lemonheads, "Steve's Boy"


WX at 6 AM (10) Oct 02 63 (17) 63 (17) 30.2 (1022) Calm mist RH 100

Odometer 18B: 341.8mi

Z4. Average/max heart rate = 152/165

Faster run, ran deliberately into zone 4, back didn't hurt for once. I could feel my legs being tired, though. Still, what a difference a day makes!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:18 12:18 10:10 10:10 1.21
0.84 20:21 08:03 09:35 09:55 2.05
0.83 28:58 08:37 10:23 10:03 2.88
1.22 40:38 11:40 09:34 09:55 4.10

4.10mi, 43:21, 1 OCT 18, Springfield, Virginia

iThink:
For Against, "Outside A Heart"
Ariana Grande, "Break Free" (Jon Electra remix)
New Order, "Dream Attack"

WX at 6 AM (10) Oct 01 62 (16) 61 (16) 30.29 (1025) Calm RH 95

Odometer 18B: 337.7mi

Z3. Average/max heart rate = 145/161

Recovery run, somewhat. Not run at completely recovery pace, but tried to stay below anaerobic threshold most of the time. I can feel it in my legs, but I need to get back at it so I can start getting back into form.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:08 13:08 10:52 10:52 1.21
0.83 21:48 08:40 10:27 10:41 2.04
0.84 30:59 09:10 10:55 10:45 2.88
1.22 43:21 12:23 10:09 10:34 4.10

5.26mi, 54:29, 30 SEP 18, Springfield, Virginia

iThink:
Touche Amore, "Home Away From Here"
Panzerlied (yes, really.)

WX at 2 PM (18) Sep 30     76 (24)     54.0 (12)     30.33 (1027)     S 7  RH 59

Odometer 18B: 333.6mi

Z4. Average/max heart rate = 156/171

Ugly, ugly, ugly run, first in five days. Not much power in the legs and I will need to stretch out my back in a big way in the next half hour.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.10 12:33 12:33 11:24 11:24 1.10
1.29 25:25 12:52 09:58 10:38 2.39
1.66 42:46 17:22 10:28 10:34 4.05
1.21 54:29 11:43 09:41 10:21 5.26

5.27mi, 57:28, 25 SEP 18, Springfield, Virginia

iThink:
Chris Richards, "Don't Forget About Love"

WX at 6 AM (10) Sep 25 68 (20) 68 (20) 30.23 (1023) Calm RH 100

Odometer 18B: 328.3mi

Z3. Average/max heart rate = 136/159

I didn't do any pushups or planks last night but I need to stretch out my back Today was faster than yesterday, but that's not saying much these days.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 08:30 08:30 09:53 09:53 0.86
2.94 40:51 32:20 11:00 10:45 3.80
0.66 49:32 08:41 13:09 11:06 4.46
0.81 57:28 07:57 09:49 10:54 5.27

5.06mi, 56:27, 24 SEP 18, Springfield, Virginia

iThink:
The Lemonheads, "Tenderfoot"

WX at 5 AM (9) Sep 24 63 (17) 63 (17) 30.25 (1024) Calm RH 100

Odometer 18B: 323.0mi

Z3. Average/max heart rate = 136/159

My back remains tricky. I think I can run, but if I do pushups, I'm going to pay the day afterwards. I didn't feel very fast, in spite of the weather, which was quite nice.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.70 06:38 06:38 09:28 09:28 0.70
2.93 39:54 33:16 11:21 10:59 3.63
0.62 48:40 08:47 14:09 11:27 4.25
0.81 56:27 07:47 09:37 11:09 5.06

4.27mi, 46:35, 20 SEP 18, Springfield, Virginia

iThink:
Rush, "YYZ"

WX at 6 AM (10) Sep 20 67 (19) 67 (19) 29.98 (1015) Calm RH 100

Odometer 18B: 317.7mi

Z3. Average/max heart rate = 142/162

My back was tight last night, which I stretched out, but wasn't sure how I'd feel. I slept okay, but still felt slow. I still felt better than two days ago, although that may not be saying much. I note the time is markedly better than the last few days, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.85 08:48 08:48 10:22 10:22 0.85
2.58 38:28 29:40 11:30 11:13 3.43
0.84 46:35 08:07 09:40 10:55 4.27

4.49mi, 53:58, 18 SEP 18, Springfield, Virginia

iThink:
"Let It Go" from Frozen according to Google Translate

WX at 5 AM (9) Sep 17 75 (23) 75 (23) 29.68 (1005) Calm RH 100

Odometer 18B: 313.4mi

Z2-Z3. Average/max heart rate = 132/150

I felt like shit emotionally, and didn't feel like running fast.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.84 09:56 09:56 11:49 11:49 0.84
2.93 45:18 35:23 12:05 12:01 3.77
0.72 53:58 08:39 12:01 12:01 4.49

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