6.66mi, 84:59, 4 OCT 24, Springfield, Virginia

iThink:
Touché Amoré, "Available" (cover of The National song)

WX at 5 PM (21) Oct 04 76.8 (24.9) 66.7 (19.3) 30.1 (1019) SE 6 RH 71

Odometer 24B: 154.7mi
TE 3.2/0.0. Average/max heart rate = 137/153

Easy base run. My legs are STILL tired even after a day off and easy running since Monday's hard run. At least it was the right distance.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.35 16:10 16:10 11:59 11:59 1.35
1.06 30:09 13:59 13:12 12:31 2.41
0.57 37:07 06:58 12:14 12:27 2.98
1.73 59:04 21:57 12:41 12:32 4.71
0.55 65:55 06:51 12:27 12:32 5.26
1.40 84:59 19:04 13:37 12:46 6.66

5.34mi, 71:32, 2 OCT 24, Springfield, Virginia

iThink:
Karl Casey, "Spitting Acid"

WX at 7 PM (23) Oct 02 68.4 (20.2) 65.3 (18.5) 29.96 (1014) Calm RH 90

Odometer 24B: 148.0mi
TE 2.0/0.0. Average/max heart rate = 133/146

Finally, a proper zone 2 run. My legs are tired and I am pretty beat, even with today's easy effort, so tomorrow's a day off. Not sure what to think of the measurements as today's run wasn't that much different than yesterday's and the distances were distinctly different.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.99 25:50 25:50 12:59 12:59 1.99
2.09 54:28 28:38 13:42 13:21 4.08
1.26 71:32 17:04 13:33 13:24 5.34

5.32mi, 68:12, 1 OCT 24, Springfield, Virginia

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

WX at 7 PM (23) Oct 01 66.9 (19.4) 64.8 (18.2) 29.94 (1013) Calm mist RH 92

Odometer 24B: 142.6mi

TE 3.0/0.3. Average/max heart rate = 135/149

Easy recovery run, marred by some haywire HRM readings at the front, but there were some legitimately higher than intended HRM readings going uphill. However, if a 135 average BPM will do for what I wanted.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.98 24:14 24:14 12:14 12:14 1.98
2.07 51:38 27:24 13:14 12:45 4.05
1.27 68:12 16:34 13:03 12:49 5.32

8.26mi, 90:06, 30 SEP 24, Marine Corps Base Quantico, Virginia

iThink:
The Killers, "Run For Cover"

WX at 11 AM (15) Sep 30 66 (19) 64 (18) 29.99 (1015) Calm light rain RH 93

Odometer 24B: 137.3mi

TE 4.5/0.3. Average/max heart rate = 151/161

Today was supposed to be a long run. I was undisciplined and held pace rather than heart rate as I wanted to finish faster. It means that I ran well into zone 3 and held it for a long while. I was pretty beat afterwards, which suggests maybe I went too damn hard. But I wanted to make up for Saturday and Sunday off. Still, I'm pretty happy to hold 10:50/mi for eight miles on a track.

My watch crapped out near the end of mile 6, so I stopped until it reacquired. My ConnectIQ fields were toast afterwards, so I should probably restart again just to be sure.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:48 10:48 10:48 10:48 1.00
1.00 21:49 11:01 11:01 10:54 2.00
1.00 32:42 10:53 10:53 10:54 3.00
1.00 43:33 10:51 10:51 10:53 4.00
1.00 54:16 10:43 10:43 10:51 5.00
1.00 64:56 10:40 10:40 10:49 6.00
1.00 75:46 10:50 10:50 10:49 7.00
1.00 86:40 10:54 10:54 10:50 8.00
0.26 90:06 03:26 13:12 10:54 8.26

5.64mi, 72:16, 27 SEP 24, Springfield, Virginia

iThink:
The Killers, "Run For Cover"

WX at 6 PM (22) Sep 26 78.3 (25.7) 73.0 (22.8) 29.98 (1015) Calm RH 84

Odometer 24B: 129.0mi

TE 3.1/0.0. Average/max heart rate = 141/153

More recovery run, as my right hip was twitching a bit.I didn't sleep well last night, or for that matter most of this week, but I want to maintain momentum.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.19 26:54 26:54 12:17 12:17 2.19
2.03 53:46 26:52 13:14 12:44 4.22
1.42 72:16 18:30 13:02 12:49 5.64

5.7mi, 76:08, 26 SEP 24, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 7 PM (23) Sep 22 71.6 (22.0) 64.8 (18.2) 29.97 (1014) Calm RH 79

Odometer 24B: 129.0mi

TE 2.9/0.0. Average/max heart rate = 134/145

Recovery run, and taking it easy today because my knees and ankles are acting up - and I had both flu and COVID-19 vaccinations today and I didn't want to go too hard. Supposedly, I'll get better vaccine reactions, but today I just felt pretty beat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.18 28:51 28:51 13:14 13:14 2.18
2.04 56:57 28:06 13:46 13:30 4.22
1.48 76:08 19:11 12:58 13:21 5.70

6.66mi on dreadmill+lift, 68:43, 25 SEP 24, Fort Belvoir, Virginia

iThink:
The Killers, "Run For Cover"

WX at 9 PM (1) Sep 25 71.6 (22.0) 69.4 (20.8) 30.03 (1016) ESE 5

Odometer 24B: 123.4mi

TE 4.4/0.0. Average/max heart rate = 150/167

The watch told me to do max VO2 work. I wasn't feeling intervals, so today was a tempo run that was actually anaerobic threshold, so this will do. I was taking off about 10-20 seconds per mile pace every mile, and the negative splits bear out. Today was hard, but rewarding.

Today's iThink was selected for its pace - "Run For Cover" is 165 bpm. Touché Amoré's "Lament" is 167, another good choice. My cadence ranges from around 163 to 166 based on what I've seen so far. That is driving the iThink choices for sure.

Lifting today:
Military Press 10/10/10 @65
Barbell Row 10/10/10 @95
Lat Pulldown 10 @100, 10/10 @110
Barbell Deadlift 10/10/10 @135

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:59 10:59 10:59 10:59 1.00
1.01 21:41 10:42 10:36 10:47 2.01
0.99 31:57 10:16 10:22 10:39 3.00
1.00 42:13 10:16 10:16 10:33 4.00
1.00 52:20 10:07 10:07 10:28 5.00
1.00 62:16 09:56 09:56 10:23 6.00
0.66 68:43 06:27 09:46 10:19 6.66

6.0mi on dreadmill+lift, 67:43, 23 SEP 24, Fort Belvoir, Virginia

iThink:
Illusive Mind, "Digital Revolution"
Touché Amoré, "Lament"

WX at 10 PM (2) Sep 17 71 (22) 68 (20) 30.04 (1017) Calm light rain

Odometer 24B: 116.7mi

TE 3.3/0.0. Average/max heart rate = 139/147

My knees informed me in no uncertain terms that I need to be careful with leg extensions and leg presses. It also looks like the path to less pain if I can develop those a bit better. Easy run tonight as I was running for base after yesterday's tempo run.

Lifting today:
Leg Extensions 10/10/10 @60
Leg Curl 10/10/10 @60
Military Press 10/10/10 @65
Barbell Row 10/10/10 @95
Barbell Deadlift 10/10/10 @135

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:30 11:30 11:30 11:30 1.00
1.00 22:50 11:20 11:20 11:25 2.00
1.00 34:09 11:19 11:19 11:23 3.00
1.00 45:29 11:20 11:20 11:22 4.00
1.00 56:36 11:07 11:07 11:19 5.00
1.00 67:43 11:07 11:07 11:17 6.00

6.67mi, 78:36, 22 SEP 24, Springfield, Virginia

iThink:
Apollo 440, "Don't Fear the Reaper"

WX at 7 PM (23) Sep 22 71.6 (22.0) 64.8 (18.2) 29.97 (1014) Calm RH 79

Odometer 24B: 110.5mi

TE 3.8/0.0. Average/max heart rate = 147/161

Today was unexpectedly hard, unexpectedly fast, but I was able to hold a higher level of intensity than what I expected. Today ended up being a tempo run, rather than base. Good run, but I probably need to go easier tomorrow. The watch is saying I set a mile record of 10:35, although I'm not sure where that happened.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.35 15:01 15:01 11:07 11:07 1.35
1.06 27:23 12:22 11:40 11:22 2.41
0.56 33:36 06:13 11:07 11:19 2.97
1.73 53:19 19:43 11:24 11:21 4.70
0.55 59:47 06:28 11:45 11:23 5.25
1.42 78:36 18:49 13:15 11:47 6.67

6.66mi on dreadmill, 70:47, 20 SEP 24, Fort Belvoir, Virginia

iThink:
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)"

WX at 10 PM (2) Sep 20 66.9 (19.4) 64.8 (18.2) 29.94 (1013) Calm

Odometer 24B: 103.8mi

TE 3.6/0.0. Average/max heart rate = 141/152

Feeling some pain in the knees and in the arch of the right foot. Still glad I got this one in, although I was trying to run tempo and the watch says I only ran base.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.66 07:31 07:31 11:23 11:23 0.66
1.00 18:23 10:52 10:52 11:04 1.66
1.00 28:32 10:09 10:09 10:44 2.66
1.00 38:40 10:08 10:08 10:34 3.66
1.00 48:50 10:10 10:10 10:29 4.66
1.00 59:01 10:11 10:11 10:26 5.66
1.00 70:47 11:46 11:46 10:38 6.66

6.66mi, 84:51, 18 SEP 24, Springfield, Virginia

iThink:
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)"

WX at 8 PM (0) Sep 19 73.9 (23.3) 66.9 (19.4) 29.84 (1010) Calm RH 79

Odometer 24B: 97.1mi

TE 3.2/0.0. Average/max heart rate = 137/155

Legs still a little tired. THe watch was telling me to do a tempo run, but I didn't feel up to it. I am definitely feeling some patellar pain syndrome in the right knee more so than the left, and some impact pain in the ankle.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.35 16:28 16:28 12:12 12:12 1.35
1.06 30:46 14:18 13:29 12:46 2.41
0.59 37:58 07:12 12:12 12:39 3.00
1.71 59:21 21:23 12:30 12:36 4.71
0.54 66:01 06:40 12:21 12:34 5.25
1.41 84:51 18:50 13:21 12:44 6.66

6.66mi on dreadmill+lift, 74:52, 17 SEP 24, Fort Belvoir, Virginia

iThink:
Illusive Mind, "Digital Revolution"
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)"

WX at 10 PM (2) Sep 17 71 (22) 68 (20) 30.04 (1017) Calm light rain

Odometer 24B: 97.1mi

TE 3.3/0.0. Average/max heart rate = 139/147

Light lifting but running at high base - not the zone 2 run I expected, but also not going too hard either. First time on the dreadmill with the Garmin Forerunner 955, and I am pretty stoked at the ability to calibrate the treadmill running setting for what it really was.

It's an indicator that I don't think I'm going as hard as I think and I am running a few minutes faster on the treadmill than I did just three weeks ago-- with no section even approaching zone 4. This is definitely good progress on aerobic base.

Probably taking tomorrow off as I have some things to do that'll preclude anything I want to do (and to give my ankle and knees a break).

Lifting today:
Military Press 10/10/10 @65
Barbell Row 10/10/10 @95
Barbell Deadlift 10/10/10 @135
Lat Pulldown 10/10/10 @100

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:27 11:27 11:27 11:27 1.00
1.00 22:46 11:19 11:19 11:23 2.00
1.00 34:07 11:21 11:21 11:22 3.00
1.00 45:25 11:18 11:18 11:21 4.00
1.00 56:44 11:19 11:19 11:21 5.00
1.00 67:55 11:11 11:11 11:19 6.00
0.66 74:52 06:57 10:32 11:14 6.66

6.66mi, 79:57, 16 SEP 24, Springfield, Virginia

iThink:
Sabaton, "Into The Fire"

WX at 1 PM (17) Sep 15 78.8 (26.0) 59.2 (15.1) 30.28 (1025) E 6 RH 51

Odometer 24B: 90.4mi

TE 3.4/0.0. Average/max heart rate = 140/155

Legs still tired but not as horrible as yesterday. Still being judicious about training based on how beat my legs feel.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.36 15:06 15:06 11:06 11:06 1.36
1.06 28:18 13:12 12:27 11:42 2.42
0.56 34:53 06:35 11:45 11:42 2.98
1.74 55:34 20:41 11:53 11:46 4.72
0.54 62:09 06:35 12:11 11:49 5.26
1.40 79:57 17:48 12:43 12:00 6.66

5.21mi, 71:51, 15 SEP 24, Springfield, Virginia

iThink:
Death Cab for Cutie, "I Miss Strangers"

WX at Noon (16) Sep 15 76.1 (24.5) 59.7 (15.4) 30.29 (1025) Calm RH 57

Odometer 24B: 83.8mi

TE 2.7/0.0. Average/max heart rate = 131/152

I took a recovery day but had unbelievably dead legs. I was going to go 8. Then 6. Then I decided to cut it to the easiest route I could take and about 5. I'll see how I feel tomorrow. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.33 16:53 16:53 12:42 12:42 1.33
1.05 32:00 15:07 14:24 13:27 2.38
0.80 43:49 11:49 14:46 13:47 3.18
0.89 56:54 13:05 14:42 13:59 4.07
1.14 71:51 14:57 13:07 13:47 5.21

6.2mi+lift, 78:16, 13 SEP 24, Marine Corps Base Quantico and Springfield, Virginia

iThink:
Alvvays "After the Earthquake"
Chvrches, "Gun"

WX at Noon (16) Sep 13 75 (24) 66 (19) 30.22 (1023) Calm
WX at 8 PM (0) Sep 13 72.9 (22.7) 64.8 (18.2) 30.15 (1020) Calm RH 76

Odometer 24B: 78.6mi

TE 3.3/0.0. Average/max heart rate = 138/154

First lift in a while, although today marked the first leg extensions and leg curls in a long while. This is my attempt to do some remedy for my patellar pain syndrome, which has really flared up the last two weeks. Easy running today seven hours later, although not as easy as I probably should've gone.

Lifting today:
Barbell Deadlift 10/10/10 @135
Military Press 10/10/10 @65
Barbell Row 10/10/10 @95
Leg press 15/12/10 @368
Leg Extensions 10/10/10 @70
Leg Curl 10/10/10 @80
Alternating Dumbbell Chest Press 10/8/6 @115
GHD Situp 15/12/10
Overhead Row 10 @90 10/10 @140

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.33 15:34 15:34 11:42 11:42 1.33
0.53 22:02 06:28 12:12 11:51 1.86
1.74 43:52 21:50 12:33 12:11 3.60
0.56 51:20 07:28 13:19 12:20 4.16
0.89 63:36 12:16 13:47 12:36 5.05
1.15 78:16 14:40 12:45 12:37 6.20

6.0mi, 72:28, 12 SEP 24, Springfield, Virginia

iThink:
Sabaton, "Into The Fire"

WX at 6 PM (22) Sep 12 80.4 (26.9) 53.2 (11.8) 30.15 (1020) ESE 7 RH 39

Odometer 24B: 72.4mi

TE 3.5/0.0. Average/max heart rate = 142/156

Today was a suggested tempo run, which I didn't really feel like, but by the halfway mark, that's exactly what it became, especially after the tough hill on the last leg, a 6.6% grade for .35 miles. I'm actually pretty glad I can do that entire uphill without stopping.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.56 17:34 17:34 11:16 11:16 1.56
1.44 36:17 18:43 13:00 12:06 3.00
1.45 53:24 17:07 11:48 12:00 4.45
1.55 72:28 19:04 12:18 12:05 6.00

4.39mi, 56:19, 10 SEP 24, Springfield, Virginia

iThink:
Max, "Aim"

WX at Noon (16) Sep 10 80.8 (27.1) 50.5 (10.3) 30.11 (1019) W 7 RH 34

Odometer 24B: 66.4mi

TE 2.9/0.0. Average/max heart rate = 132/149

Holy crap, really dead legs. I'm taking tomorrow off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.20 27:31 27:31 12:30 12:30 2.20
2.19 56:19 28:48 13:09 12:50 4.39

4.0mi, 54:01, 9 SEP 24, Springfield, Virginia

iThink:
Machinae Supremacy, "Shopmusic"

WX at 10 AM (14) Sep 09 68.2 (20.1) 48.2 (9.0) 30.18 (1022) Calm RH 48

Odometer 24B: 62.0mi

TE 2.6/0.0. Average/max heart rate = 126/144

Easy recovery run after yesterday's hard run. The wrist HRM on the Forerunner 955 is a lot more accurate and consistent than the one on the Forerunner 935.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.99 26:07 26:07 13:07 13:07 1.99
2.01 54:01 27:54 13:53 13:30 4.00

8.25mi, 93:10, 8 SEP 24, Springfield, Virginia

iThink:
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)" instrumental

WX at Noon (16) Sep 08 68.0 (20.0) 43.3 (6.3) 30.11 (1019) NW 6 RH 41

Odometer 24B: 58.0mi

TE 4.6/0.7. Average/max heart rate = 145/162

The weather was amazing and I went out hard. Probably too hard, and I'll regret it later, but today was almost time-trial in its level of intensity. But it was a productive run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.32 14:10 14:10 10:44 10:44 1.32
1.05 26:16 12:06 11:31 11:05 2.37
0.56 32:15 05:59 10:41 11:00 2.93
1.73 51:35 19:20 11:11 11:04 4.66
0.53 57:33 05:58 11:15 11:05 5.19
1.06 70:00 12:27 11:45 11:12 6.25
0.89 80:42 10:42 12:01 11:18 7.14
1.11 93:10 12:28 11:14 11:18 8.25

6.4mi, 79:42, 6 SEP 24, Springfield, Virginia

iThink:
The Connells, "Something to Say"
Sugarcult, "Dead Living"

WX at 8 PM (0) Sep 06 68.4 (20.2) 63.0 (17.2) 29.95 (1014) Calm RH 83

Odometer 24B: 49.7mi

TE 3.3/0.7. Average/max heart rate = 142/156

Today was faster than I expected, but the weather was pretty awesome. This was a good 11 minutes faster than the same route I ran in July when it was beastly hot. I just started late and it got dark fast. My hips and back are bothering me, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.26 15:02 15:02 11:56 11:56 1.26
1.02 28:26 13:24 13:08 12:28 2.28
0.58 34:55 06:29 11:11 12:13 2.86
1.69 55:47 20:52 12:21 12:16 4.55
0.52 62:12 06:24 12:19 12:16 5.07
1.34 79:42 17:30 13:04 12:26 6.41

3.39mi, 42:50, 4 SEP 24, Springfield, Virginia

iThink:
Crystal Castles, "Doe Deer"

WX at 5 PM (21) Sep 04 76.8 (24.9) 50.7 (10.4) 30.35 (1027) ESE 9 RH 40

Odometer 24B: 43.3mi

TE 3.0/1.5. Average/max heart rate = 140/168

Holy shit, today was hard. Really, really, hard. If I was running well into zone 3 on flat segments, it's time for a break. Last segment was almost entirely uphill and run at high zone 4.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.10 14:30 14:30 13:11 13:11 1.10
0.89 24:57 10:27 11:44 12:32 1.99
1.03 37:29 12:32 12:10 12:25 3.02
0.37 42:50 05:21 14:28 12:38 3.39

2.0mi on dreadmill+lift, 22:23, 3 SEP 24, Fort Belvoir, Virginia

iThink:
MxPx, "I Will Follow"

WX at 11 PM (3) Sep 03 55.4 (13.0) 50.4 (10.2) 30.32 (1026) Calm

Odometer 24: 423.4mi

TE 3.1/0.0. Average/max heart rate = 144/149 but probably inaccurate

Lifting after taking a few days off, but finishing with a two mile run to top it off. It was late, so I didn't go very long.

Lifting today:
Barbell Deadlift 10/10/10 @135
Military Press 10/10/10 @65
Barbell Row 10/10/10 @85
Leg press 15/15/15 @368
Lat Pulldown 10/10/10 @100
Bench Press 10/8/6 @115

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 22:23 22:23 11:11 11:11 2.00

8.34mi, 1:44:10, 2 SEP 24, Springfield, Virginia

iThink:
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)"

WX at 6 PM (22) Sep 02 78.8 (26.0) 48.0 (8.9) 30.07 (1018) NW 9G16 RH 34

Odometer 24B: 36.3mi

TE 3.1/0.4. Average/max heart rate = 140/155

With today's weather, and because the gyms were closed (federal holiday), I decided a long run was in order. This was awesome, and is really encouraging. Pace was not bad (and certainly faster than yesterday), although I went harder than I had originally intended. Still, this was a good day on the trail.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.52 17:50 17:50 11:44 11:44 1.52
1.04 31:20 13:30 12:59 12:14 2.56
0.45 36:43 05:23 11:57 12:12 3.01
1.77 58:41 21:58 12:25 12:17 4.78
0.52 65:11 06:30 12:31 12:18 5.30
1.05 79:00 13:49 13:10 12:26 6.35
0.89 91:00 12:00 13:29 12:34 7.24
1.10 104:10 13:10 11:58 12:29 8.34

4.42mi, 58:12, 1 SEP 24, Springfield, Virginia

iThink:
MxPx, "I Will Follow"

WX at 7 PM (23) Sep 01 78 (26) 73 (23) 29.86 (1011) Calm light rain RH 83

Odometer 24B: 27.9mi

TE 2.5/0.2. Average/max heart rate = 136/155

Easy recovery run after the hard run on Friday night. My right ankle and right knee are definitely feeling having gone that hard as they're a bit tender to impact in some places. The goal today was to run as much as I could in zones 2 and 3, although there were some uphills that went harder than that. I also am not sure how much credence I want to give my wrist HRM versus a chest strap.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.20 27:50 27:50 12:39 12:39 2.20
2.22 58:12 30:22 13:41 13:10 4.42

6.66mi on dreadmill, 69:30, 30 AUG 24, Fort Belvoir, Virginia

iThink:
Sabaton, "Into the Fire"

WX at 9 PM (1) Aug 30 73 (23) 69 (21) 30.14 (1020) Calm

Odometer 24B: 23.5mi

TE 4.9/2.4. Average/max heart rate = 146/168

I felt out of sorts tonight, so I decided, since I'm taking tomorrow off, that I was going to go hard at my standard distance. Fastest one I've done in a while and one where I was simply going to speed up as I got to the end. This is one of the few where I started in zone 3 and ended up running well into zone 4 at the end. Surprisingly enough, I felt like I could've gone faster.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:55 10:55 10:55 10:55 1.00
1.00 21:25 10:30 10:30 10:43 2.00
1.00 31:57 10:32 10:32 10:39 3.00
1.00 42:30 10:33 10:33 10:37 4.00
1.00 52:44 10:14 10:14 10:33 5.00
1.00 62:55 10:11 10:11 10:29 6.00
0.66 69:30 06:35 09:58 10:26 6.66

6.66mi on dreadmill+lift, 75:27, 28 AUG 24, Fort Belvoir, Virginia

iThink:
Journey, "Only the Young"
John Waite, "Change"
Touché Amoré, "I'll Be Your Host"
WX at 2 PM (18) Aug 28 97.2 (36.2) 66.4 (19.1) 29.98 (1015) NW 10

Odometer 24B: 16.8mi

TE 3.5/0.8. Average/max heart rate = 137/144

Recovering after getting the shingles vaccine on Monday. Holy crap did that knock me flat. Today was going to be brutal hot so I decided to stay inside. The third iThink is a reaction to hearing the song "Ebony and Ivory" on the PA.

Lifting today:
Barbell Deadlift 10/10/10 @135
Military Press 10/10/8 @65
Barbell Row 10/10/10 @85
Alternating Dumbbell Chest Press 7/6/5 @30
Leg press 15/12/10 @388
Lat Pulldown 10/10/10 @100

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:30 11:30 11:30 11:30 1.00
1.00 22:50 11:20 11:20 11:25 2.00
1.00 34:12 11:22 11:22 11:24 3.00
1.00 45:29 11:17 11:17 11:22 4.00
1.00 56:50 11:21 11:21 11:22 5.00
1.00 68:09 11:19 11:19 11:22 6.00
0.66 75:27 07:18 11:04 11:20 6.66

6.66mi on dreadmill+lift, 75:37, 25 AUG 24, Fort Belvoir, Virginia

iThink:
Journey, "Only the Young"
John Waite, "Change"

WX at 1 PM (17) Aug 25 84.0 (28.9) 59.7 (15.4) 30.23 (1023) S 7

Odometer 24: 411.3mi

TE 3.3/0.0. Average/max heart rate = 135/139

First lift in a while, and a very deliberate run at a specific speed to not go beyond zone 3. I moderated my working load on the bar based on not having done it in almost a month and a half.

Lifting today:
Barbell Deadlift 10/10/10 @135
Military Press 10 @65, 10/8 @70
Barbell Row 10/10/10 @85
Leg press 15/12/10 @368
Lat Pulldown 10/10/10 @100
Alternating Dumbbell Chest Press 7/6/5 @30

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:30 11:30 11:30 11:30 1.00
1.00 22:51 11:21 11:21 11:25 2.00
1.00 34:09 11:18 11:18 11:23 3.00
1.00 45:28 11:19 11:19 11:22 4.00
1.00 56:48 11:20 11:20 11:22 5.00
1.00 68:09 11:21 11:21 11:22 6.00
0.66 75:37 07:28 11:19 11:21 6.66

6.66mi, 81:57, 24 AUG 24, Springfield, Virginia

iThink:
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)"

WX at 11 AM (15) Aug 24 76.3 (24.6) 59.9 (15.5) 30.28 (1025) WSW 6 RH 57

Odometer 24B: 10.1mi

TE 3.4/0.6. Average/max heart rate = 139/157

Today was remarkably quicker than I expected. Weather was great and breezy enough where it was nice. I did sweat a lot, but that's also a function of the length of the run. I don't know if this is just representative of the weather or if I'm really that recovered, or both, but today, I'll take it.

It's fascinating to see how times have varied over the last few months of running this distance. Certainly there is a lot of improvement from this spring, but I was also very deliberately running in zone 2 and I've been honestly less disciplined about that in the past. For that, I might have to get back on the dreadmill if I want to be that disciplined about pace.

And now I have my standard route for my favorite run distance!!!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.53 17:54 17:54 11:42 11:42 1.53
1.05 31:20 13:26 12:48 12:09 2.58
0.46 36:41 05:21 11:38 12:04 3.04
1.91 60:07 23:26 12:16 12:09 4.95
0.41 65:16 05:09 12:34 12:11 5.36
1.30 81:57 16:41 12:50 12:18 6.66

4.0mi, 50:05, 22 AUG 24, Springfield, Virginia

iThink:
Corrosion of Conformity, "What(?)"
Jamie Christopherson, "A Stranger I Remain (Maniac Agenda Mix)"

WX at Noon (16) Aug 22 75.2 (24.0) 45.7 (7.6) 30.23 (1023) WNW 13 RH 35

Odometer 24: 404.6mi

TE 3.0/0.5. Average/max heart rate = 139/153

Easier run over a slightly shorter version of yesterday's course. I could've run a little earlier, but this'll do.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.98 23:57 23:57 12:06 12:06 1.98
2.02 50:05 26:08 12:56 12:31 4.00

4.4mi, 49:32, 21 AUG 24, Springfield, Virginia

iThink:
Cheap Trick, "Mighty Wings"

WX at Noon (16) Aug 21 72.5 (22.5) 45.5 (7.5) 30.14 (1020) WNW 12

Odometer 24B: 4.4mi

TE 3.9/2.1. Average/max heart rate = 144/159

Holy crap, fall weather continuing - as in it's cooler outside than inside! Today was fast. Like way faster than normal fast.

Plan was to go less than 5, but I had mapped out a course that was entirely pavement, and I think that also had something to do with the faster times today as I was running more efficiently on a surface with more traction. My knees might hate me later today, though. New shoes are now in use.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.19 23:53 23:53 10:54 10:54 2.19
2.21 49:32 25:39 11:36 11:15 4.40

8.15mi, 99:43, 20 AUG 24, Springfield, Virginia

iThink:
The Police, "Synchronicity I"
Sugarcult, "Dead Living"

WX at Noon (16) Aug 20 71.8 (22.1) 51.1 (10.6) 29.98 (1015) NNW 8 RH 48
WX at 11 AM (15) Aug 20 72.0 (22.2) 50.0 (10.0) 29.98 (1015) NW 15 RH 46

Odometer 24: 400.6mi

TE 3.8/1.8. Average/max heart rate = 142/156

Holy crap, fall weather!

With today's weather, I had to go long. This is my chance to see how I'd feel on a longer run (longest one I've taken since returning to Virginia), and this is the run that probably retires my shoes as I can chuck them as 400 miles of over 200lb runner is probably hard on the midsole. Certainly the outsole is worn smooth in places.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.29 14:37 14:37 11:20 11:20 1.29
1.02 27:55 13:18 13:02 12:05 2.31
0.47 33:20 05:25 11:32 12:00 2.78
1.80 55:01 21:41 12:03 12:01 4.58
0.53 61:32 06:30 12:16 12:02 5.11
1.05 75:01 13:29 12:50 12:11 6.16
0.89 86:46 11:45 13:12 12:18 7.05
1.10 99:43 12:57 11:46 12:14 8.15

4.02mi, 52:52, 18 AUG 24, Springfield, Virginia

iThink:
Marilyn Manson, "The Beautiful People" (Full Metal Jacket remix)
Rob Zombie, "Feel So Numb"

WX at 2 PM (18) Aug 18 86 (30) 69 (21) 29.75 (1007) SE 6 RH 57

Odometer 24: 392.4mi

TE 3.0/0.1. Average/max heart rate = 140/159

Deliberately slow run as it's the first time I'm doing runs on back-to-back days. I was surprised at the speeds I was running at the start but I wasn't concerned about the pace. I was more concerned about the heart rate,m which remained partly under control but still went into zone 5 going uphill at times.

I was pleasantly surprised at the slightly negative split at the very back end, which is indicative of a disciplined run today. I'll give a few more runs with the heart rate monitor strap as I think the wrist monitor is giving wonky readings.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.12 14:25 14:25 12:52 12:52 1.12
0.89 25:56 11:31 12:56 12:54 2.01
0.88 38:32 12:36 14:19 13:20 2.89
1.13 52:52 14:20 12:41 13:09 4.02

6.07mi, 77:39, 17 AUG 24, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at Noon (16) Aug 17 82 (28) 71 (22) 29.91 (1012) SE 8 RH 69

Odometer 24: 388.4mi

TE 3.8/1.0. Average/max heart rate = 149/170

Elevated humidity made for a tougher run. I also think my wrist-mounted HRM was reading off today as I had HRM readings well in excess of perceived effort, so next run I'll go out with the chest strap on for the first time in a while.

I'll run on these until I blow 400mi on them, then it'll be time to finally retire these faithful companions on the trail.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.30 15:08 15:08 11:38 11:38 1.30
0.53 21:24 06:16 11:49 11:42 1.83
1.80 44:45 23:21 12:58 12:20 3.63
0.44 50:51 06:06 13:52 12:30 4.07
0.90 63:29 12:38 14:02 12:46 4.97
1.10 77:39 14:10 12:53 12:48 6.07

6.06mi, 77:15, 15 AUG 24, Springfield, Virginia

iThink:
Dentist, "Random Numbers Shapes and Colors"

WX at 11 AM (15) Aug 15 82.9 (28.3) 61.0 (16.1) 30.11 (1019) N 10 RH 48

Odometer 24: 382.3mi

TE 3.5/1.1. Average/max heart rate = 146/170

First longer run. I wouldn't call 6.1mi a long run but it's at least not a short one. HR is still elevated but I was being pretty disciplined about not running abnormally hard. WIth luck things will improve a bit as I rebuild mitochondria that I had lost over the last few weeks. Today's iThink was a little slow to come, but once it did, it stuck.

Next week I'll start working on cutting rest days but not overtraining if I can avoid it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.29 15:41 15:41 12:09 12:09 1.29
0.55 22:21 06:40 12:07 12:09 1.84
1.78 45:25 23:04 12:58 12:33 3.62
0.45 51:31 06:07 13:34 12:40 4.07
0.89 64:02 12:31 14:04 12:55 4.96
1.10 77:15 13:13 12:01 12:45 6.06

4.33mi, 54:11, 13 AUG 24, Springfield, Virginia

iThink:
Hilary Duff, "Wake Up"

WX at 10 AM (14) Aug 13 78.6 (25.9) 57.2 (14.0) 30.06 (1017) NNW 3 RH 48

Odometer 24: 376.2mi

TE 3.2/0.2. Average/max heart rate = 138/161

Starting earlier to take advantage of the morning temps before it heats up. I also reversed my short route to see how it felt, and I think that actually works better for recovery as it gives me more time in the Z2-Z3 before I have to take my inevitable uphill that puts me into Z4-Z5.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.09 13:35 13:35 12:28 12:28 1.09
0.88 24:18 10:43 12:11 12:20 1.97
1.04 37:15 12:57 12:27 12:23 3.01
1.32 54:11 16:56 12:50 12:31 4.33

4.35mi, 57:57, 11 AUG 24, Springfield, Virginia

iThink:
R.E.M., "Driver 8"

WX at 7 PM (23) Aug 11 85.1 (29.5) 56.7 (13.7) 29.96 (1014) Calm RH 38

Odometer 24: 371.8mi

TE 2.6/0.0. Average/max heart rate = 135/150

Had to take advantage of the weather, which was warmer than I thought it was - it was cooler this morning but my goal was to run at zone 3 or less. For the most part, I was able to do that, less some of the shorter and sharper uphills. The weather will get oppressive soon enough, so I had to get it in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.30 16:17 16:17 12:32 12:32 1.30
1.05 30:27 14:10 13:30 12:57 2.35
0.90 43:09 12:42 14:07 13:17 3.25
1.10 57:57 14:48 13:27 13:19 4.35

4.0mi on dreadmill, 46:43, 9 AUG 24, Fort Belvoir, Virginia

iThink:
VØJ, Narvent, NUEKI, TOLCHONOV, "AURORA"

WX at 7 PM (23) Aug 07 82.6 (28.1) 75.0 (23.9) 29.82 (1009) ESE 9 RH 78

Odometer 24: 371.8mi

TE 3.6/0.0. Average/max heart rate = 136/147

First dreadmill run, very deliberate pace to try to avoid going into zone 3 too far. Which I failed to do. But at least I didn't go into zone 4 or 5. Recovery from COVID is going to take a while.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:04 12:04 12:04 12:04 1.00
1.00 23:37 11:33 11:33 11:48 2.00
1.00 35:09 11:32 11:32 11:43 3.00
1.00 46:43 11:34 11:34 11:41 4.00

4.35mi, 54:27, 7 AUG 24, Springfield, Virginia

iThink:
Sugar, "Tilted"

WX at 7 PM (23) Aug 07 82.6 (28.1) 75.0 (23.9) 29.82 (1009) ESE 9 RH 78

Odometer 24: 367.8mi

TE 3.5/0.4. Average/max heart rate = 151/171

Today's run was an attempt to find a run route with less insane uphill than my normal route. I thought I had one, but I was absolutely dead wrong. There is no path off the trail I run that won't generate monster uphill somewhere along the line. Leg 3 is where the uphill was, as the pace per segment indicates. Leg 2 was also mostly uphill, although

What was previously zone 2-3 is now zone 4-5. I may have to seriously taper my recovery at the rate things are going.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.29 15:27 15:27 11:59 11:59 1.29
1.13 30:04 14:37 12:56 12:25 2.42
0.82 40:47 10:43 13:04 12:35 3.24
1.11 54:27 13:40 12:19 12:31 4.35

4.67mi, 62:57, 6 AUG 24, Springfield, Virginia

iThink:
Tim Carleton & Darrick Deel, "Opus No. 1"
John Waite, "Change"

WX at Noon (16) Aug 06 86.7 (30.4) 74.3 (23.5) 29.94 (1013) S 7 RH 67

Odometer 24: 363.4mi

TE 4.4/3.3 Average/max heart rate = 147/173

First run in literally over two weeks. I had a cold before, but at some point I picked up COVID-19 for the first time and was in isolation for a week+ as I waited for the symptoms (cold symptoms only in this case) to go away. I never had a fever, I never had any loss of taste, but I was super-positive on the rapid antigen test I took, and I'll take that as a sign.

Today's run illustrated how much base I've managed to lose. I spent a LOT of time in zone 5, which I did not expect to do.Running in the mid-day was rough, but the temperature wasn't as bad as it could've been - although the humidity was also a factor. At least I'm back on the trail again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.28 16:20 16:20 12:46 12:46 1.28
1.04 30:30 14:10 13:37 13:09 2.32
1.04 44:29 13:59 13:27 13:14 3.36
1.31 62:57 18:28 14:06 13:29 4.67

6.5mi, 87:19, 23 JUL 24, Springfield, Virginia

iThink:
Illusive Mind, "Digital Revolution"

WX at 1 PM (17) Jul 23 85.6 (29.8) 65.3 (18.5) 30.05 (1017) WSW 7 RH 51

Odometer 24: 358.7mi

TE 3.6/1.3. Average/max heart rate = 148/165

I've been sick the last few days with a cold. I wanted to get a run in but I was definitely feeling some of it out there. What was unusual about today's run was that in terms of the actual work, it didn't feel that hard. My heart rate monitor, on the other hand, said I was working MUCH harder than normal. At least I burned some lard as my calorie count for that run was 993. It's an indicator that running at 80F doesn't bother me and it didn't feel like 85F this summer. I guess I'm heat acclimated now.

Replacement shoes should be in within a few days. These have been faithful servants, but they are starting to show their wear.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.31 15:54 15:54 12:08 12:08 1.31
1.04 30:07 14:13 13:40 12:49 2.35
0.46 36:05 05:58 12:59 12:51 2.81
1.81 60:16 24:11 13:22 13:03 4.62
0.53 67:52 07:36 14:20 13:11 5.15
1.35 87:19 19:27 14:24 13:26 6.50

4.0mi on dreadmill+lift, 46:59, 20 JUL 24, Marine Corps Base Quantico, Virginia

iThink:
Illusive Mind, "Digital Revolution"
Crystal Castles, "Not In Love"
Chvrches, "Forever"

WX at 4 PM (20) Jul 20 77.0 (25.0) 70.0 (21.1) 30.07 (1018) Calm

Odometer 24: 352.2mi

TE 3.6/0.6. Average/max heart rate = 140/148

Easier run today but had to switch treadmills as the first was shaky. Lifting was an experiment in lifting heavier, which was touchy for the deadlifts and potentially catastrophic for the military press. I need to be more judicious. Run was straightforward, though, but I went too hard for heart rate. I was being backed up to when the gym closed, so speed mattered.

Lifting today:
Military Press 10 @75, 10 @80, 9 @75
Barbell Row 10/10/10 @85
Barbell Deadlift 10/10/10 @155
Leg extension 10/10/10 @70
Leg curl 10/10/10 @70
Leg press 15/12/10 @255
Lat Pulldown 10/10/10 @120
GHD Situp 15/12/10


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:39 11:39 11:39 11:39 1.00
1.00 23:26 11:47 11:47 11:43 2.00
1.00 35:12 11:46 11:46 11:44 3.00
1.00 46:59 11:47 11:47 11:45 4.00

6.4mi, 80:18, 19 JUL 24, Springfield, Virginia

iThink:
Illusive Mind, "Digital Revolution"

WX at 3 PM (19) Jul 19 86.4 (30.2) 61.9 (16.6) 30.09 (1018) Calm RH 44

Odometer 24: 348.2mi

TE 3.4/0.1. Average/max heart rate = 144/160

Deliberate effort to run hard outside since the heatwave was breaking. I can't believe I think 86 is tolerable for an outside run, but it is compared to the last few weeks. Today actually felt pretty good except for some weak parts going uphill early on. The rest was pretty predictable, although GPS readings were twitchy at times.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.31 14:49 14:49 11:19 11:19 1.31
1.04 28:19 13:30 12:59 12:03 2.35
0.43 33:49 05:30 12:48 12:10 2.78
1.79 56:16 22:27 12:33 12:19 4.57
0.52 63:05 06:48 13:05 12:24 5.09
1.31 80:18 17:13 13:09 12:33 6.40

6.66mi on dreadmill, 74:06, 17 JUL 24, Fort Belvoir, Virginia

iThink:
Crystal Castles, "Not In Love" feat. Robert Smith
Sugarcult, "Dead Living"

WX at 6 PM (22) Jul 17 78 (26) 75 (24) 29.82 (1009) WSW 12 thunder in the vicinity; rain

Odometer 24: 341.8mi

TE 4.0/0.0. Average/max heart rate = 139/155

I was going to lift, but got a late start. Running only, 6.66mi as I planned. Last mile was done in zone 5, the remainder at the top end of zone 2.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:41 11:41 11:41 11:41 1.00
1.00 23:00 11:19 11:19 11:30 2.00
1.00 34:20 11:20 11:20 11:27 3.00
1.33 49:33 15:13 11:26 11:27 4.33
1.00 60:52 11:19 11:19 11:25 5.33
1.00 71:32 10:40 10:40 11:18 6.33
0.33 74:46 03:14 09:48 11:14 6.66

4.0mi on dreadmill, 44:01, 16 JUL 24, Fort Belvoir, Virginia

iThink:
Machinae Supremacy, "Shopmusic"
Kinetica and Dreamy, "Remember Me" (Original Mix)

WX at 6 PM (22) Jul 16 99.0 (37.2) 68.0 (20.0) 29.74 (1007) S 12

Odometer 24: 335.0mi

TE 3.9/0.7. Average/max heart rate = 143/156

Three below threshold and the last fairly hard. Shorter than I wanted, but I'll make up for it tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:31 11:31 11:31 11:31 1.00
1.00 22:47 11:16 11:16 11:23 2.00
1.00 33:45 10:58 10:58 11:15 3.00
1.00 44:01 10:16 10:16 11:00 4.00

4.0mi on dreadmill, 47:56, 15 JUL 24, Fort Belvoir, Virginia

iThink:
Crystal Castles, "Not In Love" feat. Robert Smith

WX at 3 PM (19) Jul 15 97.7 (36.5) 66.9 (19.4) 29.86 (1011) SSW 8

Odometer 24: 331.0mi

TE 3.3/0.0. Average/max heart rate = 132/141

Very deliberate effort to not go into zone 3 too far, although the last mile I was pushing to finish faster, so my impatience was my undoing. Still, an easier effort from yesterday, which I needed to do. So long as the heatwave continues, the dreadmill will also continue.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:09 12:09 12:09 12:09 1.00
1.00 24:08 11:59 11:59 12:04 2.00
1.00 36:08 12:00 12:00 12:03 3.00
1.00 47:56 11:48 11:48 11:59 4.00

6.66mi on dreadmill+lift, 77:18, 14 JUL 24, Fort Belvoir, Virginia

iThink:
Illusive Mind, "Digital Revolution"
Crystal Castles, "Not In Love"
Alvvays, "Forever"

WX at 6 PM (22) Jul 14 97.2 (36.2) 63.1 (17.3) 29.92 (1013) S 6

Odometer 24: 327.0mi

TE 3.9/0.9 out. Average/max heart rate = 140/157

Lifting getting stronger in general, but the leg press might've been a bit more addition than was warranted as I didn't think 400 was going to be that hard. Run started slow but I was trying hard to run below threshold. Today was most definitely not in zone 2 and I need to do that tomorrow. The residual knee pain is something I need to pay attention to. Today might've been a bit too hard.

Lifting today:
Military Press 10/10/10 @75
Barbell Row 10/10/10 @85
Linear Leg press 15/12/10 @400
Alternating dumbbell bench press 7/6/5 @35
Alternating dumbbell row 10/10/10 @35
Single-arm standing cable fly 10/10 @15
Barbell Deadlift 10/10/10 @155
Lat Pulldown 10/10/8 @120


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:40 11:40 11:40 11:40 1.00
1.00 23:24 11:44 11:44 11:42 2.00
1.00 35:16 11:52 11:52 11:45 3.00
1.00 46:56 11:40 11:40 11:44 4.00
1.00 58:34 11:38 11:38 11:43 5.00
1.00 67:34 09:00 09:00 11:16 6.00
0.66 77:18 09:44 14:45 11:36 6.66

6.41mi, 90:44, 13 JUL 24, Springfield, Virginia

iThink:
Crystal Castles, "Kerosene"

WX at 1 PM (17) Jul 13 86 (30) 73 (23) 30.1 (1019) Calm RH 65

Odometer 24: 318.2mi

TE 2.8/0.5. Average/max heart rate = 138/164

Run to make up for the last two days of doing nothing but eating. I felt pretty tired, which might also be a function of not using my CPAP machine. Today was a very controlled run for zone. Fair amount of work at zone 5 to go up hill in the last leg, though. I started a bit later than I probably should've as I was napping on the couch beforehand. Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.28 16:39 16:39 13:00 13:00 1.28
1.04 32:21 15:42 15:06 13:57 2.32
0.46 38:34 06:13 13:30 13:52 2.78
1.79 63:54 25:20 14:09 13:59 4.57
0.52 71:40 07:46 14:56 14:05 5.09
1.32 90:44 19:04 14:27 14:09 6.41

5.41mi, 76:53, 10 JUL 24, Springfield, Virginia

iThink:
The Connells, "Universal Glue"
The Connells, "Fun & Games"

WX at8 PM (0) Jul 10 80 (27) 75 (24) 29.74 (1007) S 12 heavy rain with thunder RH 83
WX at 7 PM (23) Jul 10 91 (33) 73 (23) 29.73 (1006) S 5 thunder RH 56

Odometer 24: 311.8mi

TE 2.3/0.0. Average/max heart rate = 130/152

I saw thunderstorms rolling in and judged I'd be out when the rain hit. And boy, did it hit. I like running in the rain, but I was a bit unprepared for the torrential downpour that hit me. Still, based on the weather readings, it was the right call. First few miles were pretty sucktastic given that I was just trying to not croak in the heat.

Taking a few days off as my legs were definitely feeling it today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.28 17:07 17:07 13:22 13:22 1.28
1.43 38:23 21:16 14:52 14:10 2.71
1.42 57:33 19:10 13:30 13:56 4.13
1.28 76:53 19:20 15:06 14:13 5.41

6.0mi on dreadmill, 66:22, 9 JUL 24, Fort Belvoir, Virginia

iThink:
Illusive Mind, "Digital Revolution"
Cobalt 60, "Darwin Was Right"

WX at 11 PM (3) Jul 09 85.1 (29.5) 77.7 (25.4) 29.88 (1011) SE 3

Odometer 24: 306.4mi

TE 4.1/0.0. Average/max heart rate = 145/155

Leaving it at 6.0 even today as I didn't start until late. Really late. I was going to take a rest day but I realized Thursday and Friday will probably become that so I will continue the streak until then. No lifting as I was somewhat pressed for time and I just wanted to burn lard. The level of effort was a bit more than intended for that, but I also wanted to finish quickly. Can't have it both ways. On the other hand, for running at this intensity on the dreadmill, I've adapted, but the alternative is to run in punishing heat, even at 11pm. So the dreadmill it is. I did tinker a bit with a USB-powered fan that I plugged into the machine, and that helped a bit. Still didn't stop me from sweating up a storm, though.

I realize I have run 49mi this month alone (on top of 100mi in June). That is a lot. Surprisingly, I don't feel wrecked. This is good.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:18 11:18 11:18 11:18 1.00
1.00 22:24 11:06 11:06 11:12 2.00
1.00 33:32 11:08 11:08 11:11 3.00
1.00 44:40 11:08 11:08 11:10 4.00
1.00 55:44 11:04 11:04 11:09 5.00
1.00 66:22 10:38 10:38 11:04 6.00

6.0mi on dreadmill, 64:56, 8 JUL 24, Fort Belvoir, Virginia

iThink:
For Against, "The Pennines"

WX at 5 PM (21) Jul 08 95.2 (35.1) 70.3 (21.3) 29.94 (1013) SE 7

Odometer 24: 300.4mi

TE 3.7/0.0. Average/max heart rate = 143/157

I was thinking about going 6.66 again. I decided to call it at 6.0 even. THe last 3 miles were lump sum as I forgot to restart my watch when I started running again, so the time had to be interpolated. I soaked through all of my clothing. I attribute some of that to a cotton shirt. Other aspects I chalk up to not being in a place where I was getting any breeze off a fan. First 3 miles were fairly straightforward, and then the last mile starting getting real fast as I was in a hurry to finish and I wanted to either sit in zone 2 (which I wasn't going to be able to do at the end) or crank it up all the way into zone 4+. Running for a long time in zone 3 is something I'm trying to avoid.

Time to start thinking about new shoes, although I have some time.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:06 11:06 11:06 11:06 1.00
1.00 22:02 10:56 10:56 11:01 2.00
1.00 32:56 10:54 10:54 10:59 3.00
3.00 64:56 32:00 10:40 10:49 6.00

6.66mi on dreadmill+lift, 79:55, 7 JUL 24, Fort Belvoir, Virginia

iThink:
Crystal Castles, "Sad Eyes"
Tommy Keene, "Running For Your Life"
The Smiths, "There Is A Light That Never Goes Out"

WX at 8 PM (0) Jul 07 90.0 (32.2) 66.4 (19.1) 29.96 (1014) SSE 3

Odometer 24: 294.4mi

TE 2.7/0.0 out. Average/max heart rate = 139 /148

Lifting - which is improving as I'm getting incrementally stronger, but followed by 6.66mi of dreadmill at 12:00/mi pace. The goal for today was to burn lard after mobility work. To ensure that I'm not woken up in the middle of the night, I made sure to do my usual stretching afterwards. Fingers crossed.

I briefly thought about running outside, but realized I needed to lift, so lift + dreadmill it was.

Lifting today:
Barbell Deadlift 10/10/10 @135
Military Press 10/10/10 @75
Linear Leg press 15/15/15 @370
Lat Pulldown 10/10/10 @120
Alternating dumbbell bench press 7 @30, 6/5 @35
Alternating dumbbell row 10/10/10 @35


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:02 12:02 12:02 12:02 1.00
1.00 24:07 12:05 12:05 12:03 2.00
1.00 36:07 12:00 12:00 12:02 3.00
1.00 48:08 12:01 12:01 12:02 4.00
1.00 00:09 12:01 12:01 12:02 5.00
1.00 12:09 12:00 12:00 12:01 6.00
0.66 19:55 07:46 11:46 12:00 6.66

6.66mi on dreadmill, 76:20, 6 JUL 24, Fort Belvoir, Virginia

iThink:
Illusive Mind, "Digital Revolution"
Sugarcult, "Dead Living"
Crystal Castles, "Sad Eyes"

WX at 5 PM (21) Jul 06 97.0 (36.1) 69.1 (20.6) 29.83 (1010) S 12

Odometer 24: 287.7mi

TE 3.4/0.0. Average/max heart rate = 142/160

Yet another day on the dreadmill. Instead of holding to the hour limit on the dreadmill, I broke it into two parts so I could run my standard 6.66mi distance. I stretched again in the hopes that my pain-free streak away from the gym continues.

Do I feel better for running 6.66mi today? Hell yeah.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:56 11:56 11:56 11:56 1.00
1.00 23:52 11:56 11:56 11:56 2.00
1.00 35:27 11:35 11:35 11:49 3.00
1.00 47:14 11:47 11:47 11:48 4.00
1.00 58:38 11:24 11:24 11:44 5.00
1.00 69:49 11:11 11:11 11:38 6.00
0.66 76:20 06:31 09:52 11:28 6.66

5.25mi on dreadmill, 60:02, 5 JUL 24, Fort Belvoir, Virginia

iThink:
whatever music that Japan Lacrosse uses in their videos

WX at 8 PM (0) Jul 05 91.9 (33.3) 75.9 (24.4) 29.76 (1007) S 9

Odometer 24: 281.0mi

TE 3.3/0.0. Average/max heart rate = 142/164

Today was insanely hot and humid. I wasn't going outside with a heat index of 107F, which it hit today. This one was without the chest strap, and the HRM readings off the wrist seemed to be good enough once I had my Garmin Forerunner 935 tight to my wrist. As was the case yesterday, my watch thinks I'm going MUCH faster than the treadmill was.

The other thing I did was to stretch my hip flexors, IT band, hamstrings, and piriformis before leaving the gym. I was in enough back pain last night that I woke up and couldn't get to sleep, and I am hoping this will defuse it before it happens again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:41 11:41 11:41 11:41 1.00
1.00 23:13 11:32 11:32 11:36 2.00
1.00 34:45 11:32 11:32 11:35 3.00
1.00 46:04 11:19 11:19 11:31 4.00
1.01 57:36 11:32 11:25 11:30 5.01
0.24 60:02 02:26 10:08 11:26 5.25

5.56mi on dreadmill+lift, 60:04, 4 JUL 24, Fort Belvoir, Virginia

iThink:
Velocity Girl, "Labrador"
Illusive Mind, "Digital Revolution"

WX at 4 PM (20) Jul 04 86.0 (30.0) 73.0 (22.8) 29.88 (1011) ESE 9

Odometer 24: 275.7mi

TE 2.1/0.0 out. Average/max heart rate = 140/155

First time on a dreadmill in a long while but it was 92 degrees outside and I wasn't going to run in that kind of heat and humidity. I need to leave my HRM chest strap off as the running mechanics are all wrong. There is absolutely no way I'm running 8:34/mi like it was saying I was. Lifting is getting stronger, but I can really feel a lot of tightness in the right IT band and back, so lifting today was a must.

Lifting today:
Barbell Deadlift 10/10/10 @145
Military Press 10/10/10 @75
Linear Leg press 15 @240 15/15 @250
Lat Pulldown 10/10/10 @120
Alternating dumbbell bench press 8/7/6 @30
Alternating dumbbell row 10/10/10 @35


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:26 11:26 11:26 11:26 1.00
1.00 22:44 11:18 11:18 11:22 2.00
1.00 33:34 10:50 10:50 11:11 3.00
2.00 54:59 21:25 10:42 11:00 5.00
0.56 00:04 05:05 09:05 10:48 5.56

6.37mi, 84:43, 3 JUL 24, Springfield, Virginia

iThink:
Alvvays, "Pecking Order"
Janice Whaley, "There Is A Light That Never Goes Out"

WX at Noon (16) Jul 03 82.9 (28.3) 62.1 (16.7) 30.19 (1022) SSE 13 RH 50

Odometer 24: 269.1mi

TE 2.9/0.0. Average/max heart rate = 142/168

Today was also pleasantly cooler than I would expect for July. What made it easier was the breeze and the fact that most of my route is under shade. I don't think I'd run in the mid-day without that shade, in particular. Continuing to march. The second iThink was VERY unexpected.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.30 16:03 16:03 12:21 12:21 1.30
1.04 30:07 14:04 13:32 12:52 2.34
0.45 35:59 05:52 13:02 12:54 2.79
1.76 59:19 23:20 13:15 13:02 4.55
0.53 66:17 06:58 13:10 13:03 5.08
1.29 84:43 18:26 14:17 13:18 6.37

6.4mi, 79:35, 1 JUL 24, Springfield, Virginia

iThink:
Alvvays, "After the Earthquake"
Alvvays, "In Undertow"

WX at 6 PM (22) Jul 01 80.6 (27.0) 50.4 (10.2) 30.08 (1018) NNW 8 RH 35

Odometer 24: 262.7mi

TE 3.3/0.1. Average/max heart rate = 142/161

I couldn't pass up the weather today. It was pleasant and breezy, everything yesterday wasn't. I had to go again, and I decided to run most of it zone 2, although I was going zone 3 uphill, and decided to go pretty hard on the last mile. Today was a good run!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.28 15:08 15:08 11:49 11:49 1.28
1.03 28:59 13:51 13:27 12:33 2.31
0.46 34:35 05:36 12:10 12:29 2.77
1.78 57:07 22:32 12:40 12:33 4.55
0.53 63:40 06:34 12:22 12:32 5.08
1.32 79:35 15:55 12:03 12:26 6.40

6.27mi+lift, 93:44, 30 JUN 24, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"

WX at 2 PM (18) Jun 30 91.4 (33.0) 75.0 (23.9) 29.91 (1012) SSE 7 RH 59

Odometer 24: 256.3mi

TE 2.1/0.0 out. Average/max heart rate = 140/155

First time on the linear leg press in a while and it's helping with the back pain. I ran in the mid-day, which might've been foolish, but I also wanted to get something in, no matter how insanely hot it was (and it was).

Lifting today:
Linear Leg press 15/15/15 @225
Military Press 10/10/6 @75
Barbell Deadlift 10/10/10 @135/135/135
Lat Pulldown 10/10/10 @100
Alternating dumbbell bench press 8/7/6 @30
Alternating dumbbell row 12/12/12 @30


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.28 17:23 17:23 13:35 13:35 1.28
1.04 33:11 15:48 15:12 14:18 2.32
0.45 39:44 06:33 14:33 14:21 2.77
1.89 67:50 28:06 14:52 14:33 4.66
0.43 74:29 06:39 15:28 14:38 5.09
1.18 93:44 19:15 16:19 11:53 6.27

1.02+6.66mi, 12:30+84:34, 27 JUN 24, Carlisle, Pennsylvania

iThink:
Velocity Girl, "Labrador"

WX at 10 PM (2) Jun 27 78.1 (25.6) 53.1 (11.7) 29.94 (1013) N 9 RH 41

Odometer 24: 250.0mi

TE 3.0/0.0. Average/max heart rate = 141/162

First mile was a quick return as I realized the shorts I was wearing are going to have to be returned. They just don't fit right. The remainder was my last run from my place in Carlisle before I move out tomorrow. I decided to go a bit harder on the back end, and felt pretty good, in spite of it all. The weather helped a lot.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.02 12:30 12:30 12:15 12:15 1.02

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 20:47 20:47 12:45 12:45 1.63
1.19 36:34 15:47 13:16 12:58 2.82
2.19 64:17 27:43 12:39 12:50 5.01
1.65 84:34 20:17 12:18 12:42 6.66

6.66mi+lift, 88:42, 26 JUN 24, Carlisle, Pennsylvania

iThink:
Crystal Castles, "Sad Eyes"
Crystal Castles, "Doe Deer"

WX at 9 PM (1) Jun 26 75.9 (24.4) 69.1 (20.6) 29.71 (1006) W 5 RH 79

Odometer 24: 242.3mi

TE 2.5/0.0 out. Average/max heart rate = 137/150

Lifted a few hours before the run because my back is bothering me. Almost all of my stuff is on its way into storage, but I have time to kill, so I'm actually going for a few runs before I leave, contrary to what I thought last week. Today was rough, although the last two days I haven't gotten much sleep, and it was also after lifting, so going for my usual 6.66mi was probably slower for good reason.

Lifting today:
Barbell Deadlift 10/10/10 @135/135/135
Military Press 10@65, 10/10 @70
Landmine Squat 10/10/10/10 @90
Alternating dumbbell bench press 8/7/6 @30
Alternating dumbbell row 12/12/12 @30
Lat Pulldown 10/10/10 @95
GHD situp 15/15/12

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 21:19 21:19 13:05 13:05 1.63
1.19 37:40 16:21 13:44 13:21 2.82
2.19 66:30 28:50 13:10 13:16 5.01
1.65 88:42 22:12 13:27 13:19 6.66

6.66mi, 96:27, 21 JUN 24, Carlisle, Pennsylvania

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

WX at 10 PM (2) Jun 21 90.0 (32.2) 64.0 (17.8) 30.08 (1018) SSW 7 RH 42

Odometer 24: 236.7mi

TE 2.0/0.0. Average/max heart rate = 135/151

Still 90 degrees at 10pm means today was going to be slow, and for good reason. This is the last run I do from Carlisle - I really need to buckle down and pack.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 22:44 22:44 13:52 13:52 1.64
1.18 40:17 17:33 14:52 14:17 2.82
2.20 72:33 32:16 14:40 14:27 5.02
1.64 96:27 23:54 14:34 14:29 6.66

7.01mi+lift, 19:07+47:34+21:31, 20 JUN 24, Carlisle, Pennsylvania

iThink:
Crystal Castles, "Kerosene"
Max, "Aim"
Crystal Castles, "Doe Deer"

WX at 8 PM (0) Jun 20 89.1 (31.7) 64.9 (18.3) 30.22 (1023) S 3 RH 44

Odometer 24: 229.8mi

TE 2.2/0.0 out. Average/max heart rate = 134/145
TE 3.7/0.0 indoors. Average/max heart rate = 148/159
TE 1.5/0.0 back. Average/max heart rate = 137/145

Started just before the gym closed to try to avoid the heat as much as I could without starting too late. I wasn't really going to lift too much, but since I was at the gym, I got in the normal core work that I really need.

Lifting today:
Barbell Deadlift 10/10/10 @135/135/135
Military Press 10/10/10 @70
Landmine Squat 10/10/10/10 @90
GHD situp 15/13/12

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 19:07 19:07 12:40 12:40 1.51

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:07 12:07 12:07 12:07 1.00
1.00 24:01 11:54 11:54 12:00 2.00
1.00 35:50 11:49 11:49 11:57 3.00
1.00 47:34 11:44 11:44 11:53 4.00

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.50 21:31 21:31 14:21 14:21 1.50

3.0mi+lift, 39:43, 18 JUN 24, Carlisle, Pennsylvania

iThink:
Crystal Castles, "Kerosene"
The Cure, "A Forest"

WX at 7 PM (23) Jun 18 91.0 (32.8) 69.1 (20.6) 30.19 (1022) S 9 RH 49

Odometer 24: 222.7mi

TE 2.2/0.0 out. Average/max heart rate = 134/147
TE 1.9/0.0 back. Average/max heart rate = 140/151

First lifting in a while. It was insanely hot and my legs were toast, even on the ingress. I started getting some abdominal cramps so I didn't do any GHD situps this time. I'm taking tomorrow off.

Lifting today:
Barbell Deadlift 10/10/10 @135/135/135
Military Press 10/10/8 @65
Landmine Squat 10/10/10/10 @80
Lat Pulldown 10/10/10 @90
Alternating Dumbbell Chest press 7/6/5 @30
Alternating Dumbbell Row 12/11/10 @30

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 18:45 18:45 12:35 12:35 1.49
1.51 39:43 20:58 13:53 13:14 3.00

4.31mi, 53:40, 17 JUN 24, Carlisle, Pennsylvania

iThink:
Max, "Aim"

WX at 7 PM (23) Jun 17 91.0 (32.8) 64.0 (17.8) 30.09 (1018) S 9 RH 40

Odometer 24: 219.7mi

TE 2.9/0.0. Average/max heart rate = 139/154

Holy crap today was hot. I was going to go to the gym and lift, but my ID card wouldn't get me in, so a task for tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.13 26:00 26:00 12:12 12:12 2.13
2.18 53:40 27:40 12:41 12:27 4.31

7.65mi, 95:14, 16 JUN 24, Carlisle, Pennsylvania

iThink:
Journey, "Only The Young"
John Waite, "Change"

WX at 9 PM (1) Jun 16 79.0 (26.1) 54.0 (12.2) 30.13 (1020) SSE 8 RH 42

Odometer 24: 222.1mi

TE 3.1/0.0. Average/max heart rate = 138/146

I did not plan on going very hard today, but I didn't expect the relative speed today that I had. I did take the last two days off and that might be a factor but with today's heat, I was pleasantly surprised. Today's Vision Quest iThink was a nice surprise too.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 19:30 19:30 11:58 11:58 1.63
2.18 46:07 26:37 12:13 12:06 3.81
2.19 73:28 27:21 12:29 12:15 6.00
1.66 95:14 21:46 13:07 12:26 7.66

7.65mi, 1:42:48, 13 JUN 24, Carlisle, Pennsylvania

iThink:
The Goo Goo Dolls, "Can't Stop The World"
The Goo Goo Dolls, "There You Are"

WX at 1 PM (17) Jun 13 86.0 (30.0) 62.1 (16.7) 29.99 (1015) Variable 7 RH 44

Odometer 24: 215.4mi

TE 2.5/0.1. Average/max heart rate = 140/161

Started out as a zone 2 run, but became markedly harder as I started to sweat out water mass. Last two miles really turned into a grinder of a run. Zone 3 finish for sure, with a little dip into zone 4 at the top of the big hill prior to finish.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 20:03 20:03 12:18 12:18 1.63
1.80 44:29 24:26 13:34 12:58 3.43
1.16 60:20 15:51 13:40 13:09 4.59
1.42 80:03 19:43 13:53 13:19 6.01
1.64 102:48 22:45 13:52 13:26 7.65

7.06mi, 94:28, 11 JUN 24, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Running For Your Life"
Tommy Keene, "Lover's Lies"
Dentist, "Random Numbers Shapes and Colors"

WX at 8 PM (0) Jun 11 71.1 (21.7) 50.0 (10.0) 29.97 (1014) NW 7 RH 47

Odometer 24: 207.7mi

TE 2.6/0.0. Average/max heart rate = 128/144

I was going to go to the gym, but the weather convinced me to run again today as it was amazingly cool for June. Easy, and I mean easy recovery run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 21:53 21:53 13:26 13:26 1.63
1.96 48:36 26:43 13:38 13:32 3.59
1.81 72:12 23:36 13:02 13:22 5.40
1.65 94:28 22:16 13:30 13:24 7.05

6.67mi, 83:38, 10 JUN 24, Carlisle, Pennsylvania

iThink:
MxPx, "I Will Follow"
The Cure, "A Forest"

WX at 8 PM (0) Jun 10 73.0 (22.8) 50.0 (10.0) 29.75 (1007) WNW 9 RH 44

Odometer 24: 200.6mi

TE 3.4/0.0. Average/max heart rate = 137/159

Weather was really pleasant for early June. Easy Zone 2 until the last 1.5mi, which was zone 3 and eventually zone 4 in the finish. I was going to go to the gym but I decided to just run instead.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 20:09 20:09 12:22 12:22 1.63
1.19 36:00 15:51 13:19 12:46 2.82
2.20 64:29 28:29 12:57 12:51 5.02
1.65 83:38 19:09 11:36 12:32 6.67

6.66mi, 90:39, 8 JUN 24, Carlisle, Pennsylvania

iThink:
Alvvays, "After the Earthquake"

WX at 8 PM (0) Jun 08 79.0 (26.1) 48.9 (9.4) 29.79 (1008) W 5 RH 34

Odometer 24: 193.9mi

TE 2.5/0.0. Average/max heart rate = 133/144

Deliberate Zone 2 easy run. I was targeting 135 and was generally disciplined about that except on some uphills. My legs were definitely feeling yesterday's run, so the easy run was important.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.62 22:05 22:05 13:38 13:38 1.62
1.19 38:51 16:46 14:05 13:50 2.81
2.19 67:33 28:42 13:06 13:31 5.00
1.66 90:39 23:06 13:55 13:37 6.66

7.84mi, 91:53, 7 JUN 24, Carlisle, Pennsylvania

iThink:
Illusive Mind, "Digital Revolution"

WX at 1 PM (17) Jun 07 82.0 (27.8) 52.0 (11.1) 29.63 (1003) WSW 15G31 RH 35

Odometer 24: 180.2mi

TE 4.1/0.0. Average/max heart rate = 149/162

This was decidedly NOT a zone 2 base run. I was going to go a bit harder today, but today turned almost into a time trial at my long distance and I think I'm actually reaping some real benefits from all the zone 2 work I've done based on average. Also, in spite of my dumb intent to run in the mid-day, the humidity was low and the wind was gusty and that saved my ass.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:44 18:44 11:30 11:30 1.63
1.96 41:47 23:03 11:46 11:38 3.59
1.16 55:08 13:21 11:31 11:36 4.75
1.44 72:12 17:04 11:51 11:40 6.19
1.65 91:53 19:41 11:56 11:43 7.84

7.86mi, 1:20:27, 5 JUN 24, Carlisle, Pennsylvania

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

WX at 1 PM (17) Jun 05 75.9 (24.4) 66.9 (19.4) 29.87 (1011) ESE 8 haze RH 73

Odometer 24: 187.3mi

TE 3.1/0.0. Average/max heart rate = 138/149

Was running earlier than usual but the temperature was okay and the sky was completely overcast, so I thought I'd take the opportunity while I could. My knees are feeling today's run, so I need to probably stretch them out some.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 19:46 19:46 12:03 12:03 1.64
1.96 44:30 24:44 12:37 12:22 3.60
1.16 59:10 14:40 12:39 12:26 4.76
1.44 77:58 18:48 13:03 12:35 6.20
1.66 100:27 22:29 13:33 12:47 7.86

8,016m on Concept2 Model D, 38:06.0, 4 JUN 24, Carlisle, Pennsylvania

 iThink: none as I was watching the Hopkins-Virginia game on demand from the NCAA quarterfinals.

WX at 10 PM (2) Jun 04     78.1 (25.6)     57.9 (14.4)     29.95 (1014)     ESE 13     

Odometer 14B: 411.0mi

TE 2.7/0.0, Z2.4, max Z3.1.  Average/max heart rate = 135/145

It was too late to get a run out so I decided to unlimber the erg and get in 10km. I was feeling really tired at the 8k mark so I called it early. I don't want to push too hard for something I don't routinely do.

Splits
Distance:    8016
Time:    38:06.0
Avg/500m:    02:22.6
Drag Factor:    113
Per Mile:    00:07:39

7.85mi, 1:50:44, 3 JUN 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Pomeranian Spinster"
Velocity Girl, "Labrador"

WX at 4 PM (20) Jun 03 84 (29) 57 (14) 29.91 (1012) NNW 8 RH 39

Odometer 24: 179.5mi

TE 2.2/0.0. Average/max heart rate = 136/150

Zone 2 base run. Training Effect 2.2 is highly misleading as I did not factor in hydration and was running dry for the last third of the run. I'm also not used to running in the heat, which is why I decided to go for LSD today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 22:23 22:23 13:44 13:44 1.63
1.97 50:07 27:44 14:05 13:55 3.60
1.16 66:30 16:23 14:07 13:58 4.76
1.43 86:37 20:07 14:04 14:00 6.19
1.66 110:44 24:07 14:32 14:06 7.85

7.07mi, 94:33, 1 JUN 24, Carlisle, Pennsylvania

iThink:
Cobalt 60, "Darwin Was Right"
Dayglow, "Can I Call You Tonight?"

WX at 9 PM (1) Jun 01 77.0 (25.0) 48.9 (9.4) 30.1 (1019) Calm RH 37

Odometer 24: 171.6mi

TE 2.4/0.0. Average/max heart rate = 137/147

Zone 2 recovery run. I could feel a little bit of tightness in the left hamstring and right behind the knee, so I stopped to stretch, but I was trying to be mostly disciplined to not run too hard. Weather was nice tonight after a warm day today. Leg 3 was encouragingly faster, although I was transitioning back to pavement from trail and was running much more efficiently.

Garmin Connect is telling me I've run almost 32 miles in the last week. That is more than I thought!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 21:11 21:11 12:55 12:55 1.64
1.90 47:15 26:04 13:43 13:21 3.54
1.87 72:00 24:45 13:14 13:19 5.41
1.66 94:33 22:33 13:35 13:22 7.07

6.66mi, 75:07, 31 MAY 24, Carlisle, Pennsylvania

iThink:
Max, "Aim"

WX at 4 PM (20) May 31 78.1 (25.6) 37.9 (3.3) 30.18 (1022) Variable 6 RH 23

Odometer 24: 164.5mi

TE 4.1/0.3. Average/max heart rate = 153/167

I was pressed for time, so I decided to go hard. I'll check the numbers but I was encouraged that I was holding speed and strength on the uphill. I definitely need a day of Zone 2 recovery tomorrow. But today was a good day!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.62 17:44 17:44 10:57 10:57 1.62
1.19 31:34 13:50 11:37 11:14 2.81
2.18 55:54 24:20 11:10 11:12 4.99
1.67 75:07 19:13 11:30 11:17 6.66

1.52+4.5mi+lift, 18:26+62:48, 29 MAY 24, Carlisle, Pennsylvania

iThink:
Alvvays, "After the Earthquake"

WX at 7 PM (23) May 29 66.0 (18.9) 55.9 (13.3) 29.92 (1013) SW 3 thunder in the vicinity RH 70

Odometer 24: 157.9mi

TE 2.4/0.0 in. Average/max heart rate = 136/144
TE 2.2/0.0 out. Average/max heart rate = 139/148

Lifting for my lower back. Also got in some LSD afterwards to burn more lard.

Lifting today:
Deadlift 10/10/10 @135
Military Press 10/10/10 @65
Landmine squat 10/10/10/10 @80
Lat Pulldown 10@70, 10/10 @90
Alternating dummbell row 10/10/10 @30
Alternating dumbbell press 7/6/5 @30
GHD situp 10/10/10

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.52 18:26 18:26 12:08 12:08 1.52

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.60 36:11 36:11 13:55 13:55 2.60
1.90 62:48 26:37 14:01 13:57 4.50

5.55mi, 74:07, 28 MAY 24, Carlisle, Pennsylvania

iThink:
VØJ+Narvent, "Memory Reboot"

WX at 8 PM (0) May 28 73.9 (23.3) 52.0 (11.1) 29.86 (1011) NW 12 RH 46

Odometer 24: 151.7mi

TE 2.3/0.0. Average/max heart rate = 136/147

Another day of Zone 2 training. Lower back is acting up, so I need to go to the gym and do strength work.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 20:22 20:22 12:30 12:30 1.63
1.12 35:43 15:21 13:42 12:59 2.75
1.14 51:02 15:19 13:26 13:07 3.89
1.65 74:07 23:05 13:59 13:23 5.54

6.67mi, 85:30, 27 MAY 24, Carlisle, Pennsylvania

iThink:
Machinae Supremacy, "Shopmusic"
Z. Randall Stroope, "Homeland"

WX at 2 PM (18) May 27 79.0 (26.1) 64.9 (18.3) 29.7 (1005) S 14 RH 62

Odometer 24: 146.1mi

TE 2.8/0.0. Average/max heart rate = 140/149

First run in 6 days. Continuing my Zone 2 experiment, after a week of crazy as I was doing my retirement ceremony and had to deal with the insane number of people I'd have to deal with. I was so exhausted after the ceremony that I was smoked for three days. Time to get back to work.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 19:21 19:21 11:52 11:52 1.63
1.20 34:29 15:08 12:37 12:11 2.83
2.19 62:48 28:19 12:56 12:31 5.02
1.65 85:30 22:42 13:45 12:49 6.67

6.67mi, 88:13, 21 MAY 24, Carlisle, Pennsylvania

iThink:
Joseph Conlan, opening credits music to Tour of Duty
Sugarcult, "Dead Living"
Z. Randall Stroope, "Homeland"

WX at 8 PM (0) May 21 82.9 (28.3) 54.0 (12.2) 29.93 (1013) S 6 RH 37

Odometer 24: 139.4mi

TE 2.4/0.0. Average/max heart rate = 139/153

Easy run, with some experimenting to see if I could just breathe through my nose at Zone 2. Also into low zone 3, as it turns out. Last run for a few days as I get ready to retire from the Army after 30 years.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 20:16 20:16 12:21 12:21 1.64
1.20 35:46 15:30 12:55 12:36 2.84
2.17 64:52 29:06 13:25 12:57 5.01
1.66 88:13 23:21 14:04 13:14 6.67

6.66mi, 88:16, 20 MAY 24, Carlisle, Pennsylvania

iThink:
Kitchens of Distinction, "Smiling"
Alvvays, "After the Earthquake"
Ariana Grande, "Break Free" (Sebastian Wibe remix)

WX at 7 PM (23) May 20 84.0 (28.9) 59.0 (15.0) 29.96 (1014) SSW 5 RH 43

Odometer 24: 132.7mi

TE 2.2/0.0. Average/max heart rate = 138/146

Another day of Zone 2 training. A little bit of pain in the right hip and ankle, so I'm being careful.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 20:41 20:41 12:41 12:41 1.63
1.18 36:20 15:39 13:16 12:56 2.81
2.19 65:23 29:03 13:16 13:05 5.00
1.66 88:16 22:53 13:47 13:15 6.66

6.66mi, 85:12, 15 MAY 24, Carlisle, Pennsylvania

iThink:
For Against, "The Pennines"

WX at 1 PM (17) May 15 64.9 (18.3) 59.0 (15.0) 29.79 (1008) E 6 haze RH 81

Odometer 24: 126.1mi

TE 2.5/0.0. Average/max heart rate = 134/145

Trying my hand at Zone 2 training. Partly because I need to burn off lard, I need to not thrash my knees, and going into the summer, it might not actually cause me to bag off runs.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 20:10 20:10 12:22 12:22 1.63
1.19 35:28 15:18 12:51 12:35 2.82
2.18 63:41 28:13 12:57 12:44 5.00
1.66 85:12 21:31 13:02 12:49 6.66

4.5mi, 54:23, 13 MAY 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Lollipop"
Sugarcult, "Dead Living"
Courage My Love, "Bridges"

WX at 4 PM (20) May 13 77.0 (25.0) 48.9 (9.4) 29.97 (1014) SSE 8 RH 37

Odometer 24: 119.5mi

TE 3.0/0.0. Average/max heart rate = 142/157

Dead legs continue, but I also didn't eat breakfast and have been drinking fluids inconsistently. Also, I went out in the middle of the day, even on a day that was dry and breezy. Still doesn't change the effects of running under the sun.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.23 27:02 27:02 12:07 12:07 2.23
2.27 54:23 27:21 12:03 12:05 4.50

7.55mi, 93:50, 11 MAY 24

iThink:
Alvvays, "After the Earthquake"
George Sanger, "Torpedo Run" from the game Wing Commander II

WX at Noon (16) May 11 53 (12) 48 (9) 29.7 (1005) ENE 15 RH 81

Odometer 24: 115.0mi

TE 2.9/0.0. Average/max heart rate = 138/151

Dead legs for sure. Going uphill was a task today. Didn't help that I was bloated on water and ran most of the way desperately having to go. But more problematically, the dead legs were a problem almost the entire time. A day off wasn't enough, but I might chalk that up to overtraining the few days prior too. I needed to get this in before it starts raining today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.12 13:44 13:44 12:16 12:16 1.12
2.15 42:11 28:27 13:14 12:54 3.27
1.10 55:30 13:19 12:06 12:42 4.37
2.18 81:19 25:49 11:51 12:25 6.55
1.00 93:50 12:31 12:31 12:26 7.55

5.06mi, 56:26, 9 MAY 24

iThink:
Dayglow, "Can I Call You Tonight?"

WX at 5 PM (21) May 09 55 (13) 42 (6) 29.79 (1008) ENE 7 RH 62

Odometer 24: 107.5mi

TE 3.4/0.0. Average/max heart rate = 144/156

I was going to bag off today, but the weather was cool, and I might not get to run tomorrow. So I got one in, and while I didn't feel great at first, I had a very strong finish, which felt pretty gratifying. I could feel that I was getting stronger, especially since the last mile was done at pretty hard but productive work. However, my resting heart rate has gone from 55 to over 60 in the last few days, so I'm definitely taking tomorrow off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.38 15:37 15:37 11:19 11:19 1.38
0.93 26:38 11:01 11:51 11:32 2.31
1.21 41:23 14:45 12:11 11:45 3.52
1.34 56:26 15:03 11:14 11:37 4.86

4.86mi, 56:26, 8 MAY 24

iThink:
Sugar, "Tilted"
Alvvays, "Not My Baby"
The National, "Available"

WX at 11 AM (15) May 08 68 (20) 50 (10) 29.51 (999) W23G29 RH 53

Odometer 24: 102.4mi

TE 3.3/0.0. Average/max heart rate = 142/153

Recovery run after yesterday. Still some parts that didn't quite feel it. Uphills remain not so fun. I might take tomorrow off from running, depending on the weather.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.38 15:37 15:37 11:19 11:19 1.38
0.93 26:38 11:01 11:51 11:32 2.31
1.21 41:23 14:45 12:11 11:45 3.52
1.34 56:26 15:03 11:14 11:37 4.86

6.3mi, 79:22, 7 MAY 24

iThink:
Tommy Keene, "Running For Your Life"

WX at 2 PM (18) May 07 59 (15) 48 (9) 29.8 (1009) E 10 RH 67

Odometer 24: 97.6mi

TE 3.0/0.0. Average/max heart rate = 138/154

Recovery run after yesterday, but it might not've been on. Leg 3 was slow, walking slow due to the slope since it was almost entirely uphill. Nonetheless, if the Garmin Forerunner 935 is an indicator, I am running consistently faster, although I'm not really whittling off much weight (although it seems I'm consistently 3-4lbs less than last week). We'll see. At least the weather is pretty awesome. Running uphill, on the other hand, not so awesome.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 17:26 17:26 11:42 11:42 1.49
1.35 33:12 15:46 11:41 11:41 2.84
1.53 54:47 21:35 14:06 12:32 4.37
1.93 79:22 24:35 12:44 12:36 6.30

8.1mi+lift, 94:35, 6 MAY 24

iThink:
MxPx, "I Will Follow"
For Against, "The Pennines"

WX at 2 PM (18) May 06 53 (12) 44 (7) 30.02 (1016) S 8 RH 71

Odometer 24: 91.3mi

TE 3.7/1.0. Average/max heart rate = 147/161

A little bit of lifting for the back, but I had to take advantage of the amazing weather to get a long run in. I'm not sure what to think of the splits as it did not feel markedly faster than the last few days. Either that, or I got magically faster, which I find frankly hard to believe. The unusual per mile splits are because of waiting for traffic lights to change.

Lifting today:
Barbell Deadlift 10/10/10 @135/135/135
Military Press 10/10/10 @70
Standing Barbell Row 10/10/10 @70


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.93 10:45 10:45 11:34 11:34 0.93
2.15 35:20 24:35 11:26 11:28 3.08
0.93 46:01 10:41 11:29 11:29 4.01
0.89 57:36 11:35 13:01 11:45 4.90
2.19 82:14 24:38 11:15 11:36 7.09
1.01 94:33 12:19 12:12 11:40 8.10

7.08mi, 83:03, 2 MAY 24, Carlisle, Pennsylvania

iThink:
Velocity Girl, "Labrador"
Alvvays, "After the Earthquake"
Dan McKie, "Tears" (Audioscape instrumental dub)

WX at 8 PM (0) May 02 82.9 (28.3) 39.9 (4.4) 29.91 (1012) WSW 3 RH 21
WX at 7 PM (23) May 02 89.1 (31.7) 39.0 (3.9) 29.89 (1012) NW 3 RH 17

Odometer 24: 83.2mi

TE 3.4/0.0. Average/max heart rate = 147/160

Today was shockingly fast. Not sure why, but I tried to hold pace, and did, and today was pretty high payoff as a result. I'm listing two hours worth of weather observations because of how much the temperature dropped as soon as the sun went down.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 19:03 19:03 11:33 11:33 1.65
1.96 42:15 23:12 11:50 11:42 3.61
1.81 63:33 21:18 11:46 11:44 5.42
1.66 83:03 19:30 11:45 11:44 7.08

7.06mi, 87:19, 30 APR 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Alimony"

WX at 7 PM (23) Apr 30 77.0 (25.0) 57.0 (13.9) 29.83 (1010) NW 10G20 RH 50

Odometer 24: 76.1mi

TE 3.0/0.0. Average/max heart rate = 141/155

Legs were pretty tired today, so I decided to do some LSD. What surprised me was the consistency of pace. I was running in Z3 for sure, and not trying to push hard, mostly to burn lard, and I was able to burn off 925 kcal, so not bad. I was hoping to get rained on, but the system going through the East Coast gapped just as it was coming through Carlisle. At least it cooled off considerably from the hot and dry it was earlier today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 20:07 20:07 12:11 12:11 1.65
1.96 44:44 24:37 12:34 12:24 3.61
1.80 66:55 22:10 12:19 12:22 5.41
1.65 87:19 20:25 12:22 12:22 7.06

5.0mi+lift, 66:05, 28 APR 24, Carlisle, Pennsylvania

iThink:
Deadmau5, "There Might Be Coffee"
Above and Beyond feat. Oceanlab, "On A Good Day" (Daniel Kandi Remix)
The Cure, "A Forest"

WX at 2 PM (18) Apr 28 71.1 (21.7) 55.9 (13.3) 30.13 (1020) N 6

Odometer 24: 69.0mi

TE 3.7/0.0. Average/max heart rate = 149/155

Some quality time lifting, followed by five miles on the indoor track. Running indoors is always more effort, but I was looking for more intensity, rather than speed, so this is fine.

Lifting today:
Barbell Deadlift 10/10/10 @135/135/135
Military Press 10/10/8 @70
Landmine squat 10/10/10/10 @35
Landmine t-bar row 10/10/10/10 @50
Lat Pulldown 10@90, 10/10 @95
Rope handle 30-degree pulldown 10/10/10 @39
Iso dumbbell chest press 7/6/5 @30
GHD situp 15/15/10

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:56 12:56 12:56 12:56 1.00
1.00 25:46 12:50 12:50 12:53 2.00
1.00 38:40 12:54 12:54 12:53 3.00
1.00 51:25 12:45 12:45 12:51 4.00
1.00 64:13 12:48 12:48 12:51 5.00

6.66mi, 86:29, 26 APR 24, Carlisle, Pennsylvania

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day" (Jer Martin Remix)
Aly & AJ, "Chemicals React"

WX at 9 PM (1) Apr 26 57.9 (14.4) 28.9 (-1.7) 30.4 (1029) SSE 12 RH 33

Odometer 24: 64.0mi

TE 2.5/0.0. Average/max heart rate = 135/147

Legs were dead, so today was just wogging. I'm taking tomorrow off. I was playing around a bit with gait, and a little of effort to stretch the length of stride seems to have some good payoff, if I can remember to do so.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 20:33 20:33 12:32 12:32 1.64
2.23 50:19 29:46 13:21 13:00 3.87
1.12 64:45 14:26 12:53 12:59 4.99
1.67 86:29 21:44 13:01 12:59 6.66

7.05mi, 82:33, 25 APR 24, Carlisle, Pennsylvania

iThink:
no recollection as a day late on logging.

WX at 2 PM (19) Apr 25 59 (15) 35 (1.6) 30.29 (1025.8) Calm RH 41

Odometer 24: 57.3mi

TE 3.4/0.0. Average/max heart rate = 147/159

Surprisingly quick today, which might've been for weather reasons, honestly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:37 18:37 11:17 11:17 1.65
1.87 40:37 22:00 11:46 11:32 3.52
1.87 62:33 21:56 11:44 11:36 5.39
1.66 82:33 20:00 12:03 11:43 7.05

3.0mi+lift, 37:12, 23 APR 24, Carlisle, Pennsylvania

iThink:
MxPx, "I Will Follow"
Jacqueline Schwab, "The Minstrel Boy"

WX at 7 PM (23) Apr 23 70.0 (21.1) 30.0 (-1.1) 29.89 (1012) S 13 RH 23

Odometer 24: 50.2mi

TE 2.5/0.0 in. Average/max heart rate = 137/152
TE 2.1/0.0 in. Average/max heart rate = 138/150

After a few days, repeating the workout, while adding in a bit more. I felt a lot better afterwards than I did the first time. Legs are pretty tired, more so than usual, although yesterday's long run is undoubtedly also a contributor.

Lifting today:
Deadlift 10/10/10 @135
Military Press 10/10/10 @65
Landmine squat 10/10/10/10 @70
Alternating dummbell row 10/10/10 @35
Alternating dumbbell press 7@35, 6/5 @30
Lat Pulldown 10@70, 10/10 @90
GHD situp 15/12/10

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 17:34 17:34 11:38 11:38 1.51
1.51 37:12 19:38 13:00 12:19 3.02

7.06mi, 89:54, 21 APR 24, Carlisle, Pennsylvania

iThink:
Alvvays, "After the Earthquake"
Alvvays, "Alimony"

WX at 7 PM (23) Apr 22 64.0 (17.8) 21.9 (-5.6) 30.04 (1017) N 7 RH 19

Odometer 24: 47.2mi

TE 2.7/0.0. Average/max heart rate = 141/152

Today felt off, and I decided to go for LSD, which today was. My legs are still tired from a day or two ago, on top of the aggregated work from last week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 20:19 20:19 12:19 12:19 1.65
2.08 46:41 26:22 12:40 12:31 3.73
1.67 68:35 21:54 13:07 12:42 5.40
1.66 89:54 21:19 12:51 12:44 7.06

4.02mi+lift, 49:23, 20 APR 24, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Running For Your Life"
Escape the Fate, "One For The Money"
Perturbator, "Raining Steel"

WX at 9 PM (1) Apr 20 57.0 (13.9) 28.0 (-2.2) 29.99 (1015) NNW 13

Odometer 24: 37.5mi

TE 3.6/0.0. Average/max heart rate = 150/159

First time lifting. I didn't feel like running in the dark, so I decided to check my access card at the gym at Carlisle Barracks and lift, then run four. I'm going to take tomorrow off based on accumulated work this week.

Lifting today:
Barbell Deadlift 10/10/10 @135/135/135
Overhead Barbell Press 10/10/10 @65
Iso dumbbell row 10/10/10 @35
Lat Pulldown 10/10/10 @85
Landmine squat 10/10/10/10 @20
Iso dumbbell chest press 7/6/5 @30
GHD situp 15/15/10

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:11 12:11 12:11 12:11 1.00
1.00 24:33 12:22 12:22 12:16 2.00
1.00 36:58 12:25 12:25 12:19 3.00
1.02 49:23 12:25 12:10 12:17 4.02

6.93mi, 83:04, 18 APR 24, Carlisle, Pennsylvania

iThink:
At 1980, "Still In Love"
For Against, "Stranded in Greenland"

WX at 3 PM (19) Apr 18 62.1 (16.7) 52.0 (11.1) 30.03 (1016) ENE 8 RH 69

Odometer 24: 33.5mi

TE 3.3/0.0. Average/max heart rate = 149/164

Legs are tired but I'm trying to get more base work in. Better than nothing for sure.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 19:13 19:13 11:39 11:39 1.65
1.83 41:01 21:48 11:55 11:47 3.48
1.80 62:25 21:24 11:53 11:49 5.28
1.65 83:04 20:39 12:31 11:59 6.93

7.05mi, 87:03, 16 APR 24, Carlisle, Pennsylvania

iThink:
Courage My Love, "Bridges"
The Cure, "A Forest"
The Connells, "Universal Glue"
John Waite, "Change"

WX at 8 PM (0) Apr 16 71.1 (21.7) 39.9 (4.4) 30.09 (1018) S 5 RH 32

Odometer 24: 26.5mi

TE 3.0/0.0. Average/max heart rate = 145/159

I'm taking tomorrow off. My legs were smoked, but I couldn't pass up the weather, so I got out there for some LSD. Mostly on the S part of it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 19:18 19:18 11:46 11:46 1.64
1.89 42:50 23:32 12:27 12:08 3.53
1.88 66:12 23:22 12:26 12:14 5.41
1.64 87:03 20:51 12:43 12:21 7.05

5.46mi, 29:38+32:25, 15 APR 24, Carlisle, Pennsylvania

iThink:
Circle Jerks, "I, I, and I"
Alvvays, "He's On The Beach"
Alvvays, "Pecking Order"

WX at 3 PM (19) Apr 15 79.0 (26.1) 48.0 (8.9) 29.82 (1009) N 10 RH 33 rain

Odometer 24: 19.5mi

TE 3.2/0.0. Average/max heart rate = 150/163 in TE 3.1/0.0. Average/max heart rate = 159/167 out

First mid-day run, and it was hot under direct sunlight. Fortunately, there were rain clouds and a sizeable chunk of the return run was in rain, which was a lifesaver.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.98 10:17 10:17 10:30 10:30 0.98
1.70 29:38 19:21 11:23 11:03 2.68

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.90 21:40 21:40 11:24 11:24 1.90
0.88 32:25 10:45 12:13 11:40 2.78

5.05mi, 61:14, 10 APR 24, Carlisle, Pennsylvania

iThink:
Alvvays, "Alimony"

WX at 7 PM (23) Apr 10 71.1 (21.7) 54.0 (12.2) 29.94 (1013) E 3 RH 54

Odometer 24: 14.0mi

TE 3.1/0.0. Average/max heart rate = 144/159

I came back from my 30th college reunion hitting the scale at 215. Heaviest I've ever been, and I know I need to get serious for real. Today started out rough, but I think I was still geting used to the new shoes. By mile 3 I was fine. Generally negative splits on the way back, and that was encouraging. I need to be consistent.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 19:46 19:46 12:03 12:03 1.64
0.95 31:45 11:59 12:37 12:16 2.59
0.82 41:29 09:44 11:52 12:10 3.41
1.64 61:14 19:45 12:03 12:08 5.05

4.31mi, 47:21, 4 APR 24, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Running For Your Life"

WX at Noon (16) Apr 04 52.0 (11.1) 37.0 (2.8) 29.42 (996) SW 7 RH 56

Odometer 23: 197.1mi

TE 3.7/0.0. Average/max heart rate = 145/162

Today was faster than expected, maybe a by-product of the work last week, but maybe also the lifting.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.20 24:19 24:19 11:03 11:03 2.20
2.11 47:21 23:02 10:55 10:59 4.31

4.0mi indoors+lift, 44:15, 2 APR 24, Carlisle, Pennsylvania

iThink:
Alvvays, "After the Earthquake"
Alvvays, "Belinda Says"
Alvvays, "Pressed"
The Connells, "Universal Glue"

WX at 3 PM (19) Apr 02 48.9 (9.4) 45.0 (7.2) 29.7 (1005) ESE 15 mist

Odometer 24: 8.9mi

TE 3.4/0.0 in. Average/max heart rate = 145/150

First time lifting in a bit. I could feel the deadlifts in the upper shoulder. I was definitely feeling the back later in the run. It's raining, so I didn't feel like running outside.

Lifting today:
Deadlift 10/10/10 @135
Overhead Barbell Press 10/10/10 @65
Landmine squat 10/10/10/10 @60
GHD situp 15/12/10

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:01 11:01 11:01 11:01 1.00
1.00 21:58 10:57 10:57 10:59 2.00
1.00 33:05 11:07 11:07 11:02 3.00
1.00 44:15 11:10 11:10 11:04 4.00