4.48mi at 60#, 72:36, 17 DEC 07, Fort Leavenworth, KS

iThink: a variety of x-moose songs and "Jester" from the old computer game Terminal Velocity

WX at 1000: 27.0 (-2.8) BP 19.9 (-6.7) DP 30.18 (1022) SSW 9 RH 74

Odometer B1: 17mi

Z3.

For it being below freezing, I had to take off my hat because I was sweating so much.

It also didn't help that there was all sorts of ice all over the ground from the ice storm last weekend and a few days prior.

I'm not sure how much credence to give these splits as I was going faster later on.

Weights were 35# for body armor, 25# for rucksack. The ruck sure didn't feel like only 25 lbs...it felt lighter.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 04:06 04:06 15:14 15:14 0.27
2.09 32:51 28:45 13:45 13:55 2.36
2.09 68:18 35:27 16:58 15:21 4.45
0.27 72:36 04:18 15:56 16:13 4.48

30min on elliptical, 13 DEC 07, Clarksville TN

Michael Manring, "Blue Orleans"

WX at 1100: 46.0 (7.8) DP 44.1 (6.7) BP 30.13 (1020) WNW 6 RH 92

Odometer 4: 330mi estimate

Z3.
Average heart rate = 141, Max HR = 180

I woke up late, and had to do something. I need to stop doing these "do nothing but eat" days because they're not helping me!

30 minutes is about all I could spare. Nothing too hard, but nothing particularly easy either.

5.1mi, 46:27, 11 DEC 07, Clarksville TN

Kristin Hersh, "Peggy Lee"
"Girl From Ipanema" (various covers)
Everlast, "All Along the Watchtower" (yes, the one from Ghost Recon: Advanced Warfighter, which I don't play)

WX at 0700: 52.0 (11.1) DP 51.1 (10.6) BP 30.21 (1023) SE 3 mist RH 96

Odometer 1: 78.3mi

Z3.

Today was not quite a day of wogging - but pretty close. I think the initial pace reflected that, although the continuous negative splits (less the first leg) was an indicator that as I loosened up, I'm in better shape than I'd originally thought.

That I was running sub-8 by the end at the same relative effort was actually a good sign.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.21 01:52 01:52 09:06 09:06 0.21
1.35 14:39 12:47 09:30 09:27 1.55
1.01 24:11 09:32 09:26 09:27 2.56
1.01 33:14 09:03 08:58 09:19 3.57
1.35 44:47 11:33 08:33 09:06 4.92
0.21 46:27 01:40 07:56 09:03 5.13

45min on elliptical, 10 DEC 07, Clarksville TN

Bear McCreary, "One Year Later"

WX at 0800: 45.0 (7.2) DP 44.1 (6.7) BP 30.27 (1025) N 6 mist RH 96

Odometer B1: 12mi

Z4.
Avg heart rate = 144, max = 170

It was drizzling outside. I didn't feel very industrious, or more properly, brave.

So I ellipticaled. No problem.

I might go for an easy run tomorrow as I've back-to-backed two hard days on the elliptical.

60min on elliptical, 9 DEC 07, Clarksville TN

Bear McCreary, "Dirty Hands"

WX at 1200: 68.0 (20.0) DP 64.9 (18.3) BP 30.21 (1023) SW 12 RH 89

Odometer 4: 327.0mi estimate

Z4.
Average heart rate = 153, max 178

It was raining, so I decided to chicken out instead of putting the Big Green Tick on. So...I decided to go high on resistance and went for 60 minutes.

I'm probably at the point where I could grind out a 12-mile road march...but it'd be ugly. But it can be done.

Add some heavy lifting today for the first time in about five days. Better than Doing Nothing But Eat, admittedly.

5.13mi, 41:25, 4 DEC 07, Clarksville TN

Chris Stamey, "On The Radio (For Ray Davies)"
For Against, "Stranded in Greenland"

WX at 0700: 26.1 (-3.3) DP 21.0 (-6.1) BP 30.1 (1019) Calm RH 81

Odometer 4: 321.9mi

Z4.

At last, the Girl From Ipanema leaves me alone, atleast this morning...
...although I did have have that song suck in my head most of yesterday at work.

Today was a crapshoot after yesterday. I was pleasantly surprised to be running sub-8-minute pace this morning, although I suspect I can attribute some of that to the usual 25-minute warmup period. Still, I didn't feel like I was particuarly going VERY hard to keep the pace leading in...so I guess I shouldn't be too bent out of shape.

It is, however, winter, and I always run faster in the cold than in the heat.

And...I also did some lifting this morning not - mostly to keep myself honest on some of that too.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.21 01:40 01:40 08:08 08:08 0.21
1.35 12:50 11:10 08:18 08:17 1.55
1.01 21:11 08:21 08:16 08:16 2.56
1.01 29:16 08:05 08:00 08:12 3.57
1.35 39:48 10:32 07:48 08:05 4.92
0.21 41:25 01:37 07:42 08:04 5.13

5.1mi at 45#, 74:38, 3 DEC 07, Clarksville TN

in the iThink:
Girl From Ipanema (again)
Michael Kamen, Band of Brothers Suite No. 2

WX at 0800: 28.9 (-1.7) DP 21.9 (-5.6) BP 30.42 (1030) NW 8 RH 74

Odometer B2: 5.1mi

Z3.

I felt like I was shuffling but not going particularly fast. That's not a big deal, but I thought it was interesting that I was still holding sub-15 minute pace with 45 pounds, which is a good (but not excessively heavy) working load.

No weapon, no helmet.

I did break my rucksack frame. Time to replace it, grr...

I'll probably ramp up the weight at some point, but the speed is encouraging, mostly.

The last split was due to a late stop on the watch.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.21 02:57 02:57 14:23 14:23 0.21
1.35 22:33 19:36 14:34 14:33 1.55
1.01 37:21 14:48 14:39 14:35 2.56
1.01 52:02 14:41 14:32 14:35 3.57
1.35 61:18 19:16 14:16 14:30 4.92
0.21 74:38 03:20 15:52 14:33 5.13

5.31mi, time indeterminate, 1 DEC 07, Brentwood TN

Katee Sackhoff's rendition of "Girl from Ipanema" from the Battlestar Galactica Season 3 Gag Reel

WX at 1500: 57.9 (14.4) DP 28.0 (-2.2) BP 30.2 (1022) E 6 RH 32

Odometer 4: 316.4mi

Z4.

Ordinarily I don't consider hashes hard runs, but a look at the terrain around the start meant that I was going to be working for every splash of hash on the ground.

I FRBed today - although it was mostly out of dumb serendipity rather than actual skill. The hills were killing me...which might underscore that I need to get back on the stick and start working again.

I cannot describe in words the massive cognitive dissonance at running uphill, hard, and having "Girl from Ipanema" stuck in the back of my head. It was the gift that truly would keep on giving...

30min on elliptical, 30 NOV 07, Clarksville TN

George Gershwin, 'Rhapsody in Blue' (from some United Airlines commercial this morning on the Glass Tit)

WX at 0800: 28.0 (-2.2) DP 25.0 (-3.9) BP 30.39 (1029) W 3 RH 88

Odometer 4: 311.0mi equivalent

Z3.
Heart rate Average ~ 160

I was thinking about running this morning, but after seeing the forecast, I chickened out and only lifted and ellipticaled this morning.

I'll run tomorrow. But not at 7:00am.

4.68mi at 35#, 64:22, 29 NOV 07, Fort Campbell KY

Bear McCreary, "Refugees Arrive"

WX at 0700: 37.6 (3.1) DP 23.2 (-4.9) BP 30.35 (1027) Variable 2 RH 56

Odometer B1: 8.1mi

Z3.

I put the Big Green Tick on for this one and threw in two boxes of sodas to increase the working load, so 35# is an estimate.

The times are promising, but I have yet to hit a distance above 5 miles, so perhaps this weekend I'll try something different.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.43 19:53 19:53 13:54 13:54 1.43
0.91 32:29 12:36 13:51 13:53 2.34
0.91 45:45 13:16 14:35 14:05 3.25
1.43 64:22 18:37 13:01 13:45 4.68

3.42mi at ~40#, 49:37, 20 NOV 07, Fort Campbell KY

Bear McCreary, "Violence and Variations"

WX at 0800: 58 DP 51, BP 30.15 (1020.7), S 8 Overcast RH 77

Odometer B1: 3.42mi since start

Z3.

I was split between whether to put on the Big Green Tick (which is not even remotely loaded up to the weight it needs) or to load up with my full suite of body armor less helmet, which weighs in at about 40 pounds. I was thinking I was regularly going to be going faster than 15:00/mile but I found I had to really bust my ass to get that speed.

This is not encouraging, but the speed I'm clocking isn't a completely glum sign either.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.87 12:45 12:45 14:39 14:39 0.87
0.87 25:36 12:51 14:46 14:43 1.74
0.84 38:22 12:46 15:12 14:52 2.58
0.84 49:37 11:15 13:24 14:30 3.42

4.0mi on the dreadmill, 33:55, 19 NOV 07, Clarksville TN

Michael Manring, "Blue Orleans"

WX at 0700: 59.0 (15.0) DP 57.9 (14.4) BP 30.24 (1024) S 5 mist RH 96

Odometer 4: 308.4mi

Z4.

For some reason, I was working a lot harder when I had instrumentation in front of me. This is also a function of running on the dreadmill, but I hadn't planned on running outside (overcast, mist, and 4-lane high-speed roadway = death wish) and the ellipticals were in use.

"Blue Orleans" makes for a bizarrely inconsistent running mantra, but it would not budge. This is not to say that I don't like Michael Manring's guitar work (q.v. 1986's 'Unusual Weather') but I don't normally associate running to it, either.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:47 08:47 08:47 08:47 1.00
1.00 17:21 08:34 08:34 08:41 2.00
1.00 25:55 08:34 08:34 08:38 3.00
1.00 33:55 08:00 08:00 08:29 4.00

5.1mi, 57:28, 18 NOV 07, Clarksville TN

Bear McCreary, "All Along the Watchtower"

WX at 1100: 55.9 (13.3) DP 46.0 (7.8) BP 30.2 (1022) SE 6 RH 69

Odometer 1: 73.0mi

Z3-4.

I didn't think I was working that hard relative to any other run at Dunbar Cave State Park. I wasn't, if I think I was running mostly negative splits (versus the last time where I went balls out and ended up running all positive splits because I was so dead after the first lap).

I was working off the sins of the last week where I did very little PT. This is a start.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.70 19:27 19:27 11:26 11:26 1.70
1.70 38:43 19:16 11:20 11:23 3.40
1.70 57:28 18:45 11:02 11:16 5.10

4.3mi, time indeterminate, 18 NOV 07, Nashville TN

Nothing in the iThink.

WX at 1500: 63.0 (17.2) BP 44.1 (6.7) DP 29.95 (1014) SW 7 RH 50

Odometer 4: 304.3mi

Z3 high.

This was an urban hash with very little terrain but being Nashville, quite a bit of hills.

I didn't think I was going to be the FRB - but ultimately ended up being since I decided not to knuckle under in a quick finish.

I was sucking going uphill, though. That was unencouraging.

Splits
First leg 2.96mi aggregate
Second leg 4.32mi aggregate

45 min on elliptical, 16 NOV 07, Clarksville TN

traditional, "The Navy Hymn"
Bear McCreary, "Refugees Arrive"

WX at 0700: 27.0 (-2.8) DP 25.0 (-3.9) BP 30.2 (1022) Calm RH 92

Odometer 4: 300mi equivalent.

Z3 high.
Average HR 143

It was cold outside, and I didn't feel like being hard. There's no incentive for being tough.

Besides, I was going to do some weight work, but I think I'll pass on that one.

I have no idea why "Eternal Father" was stuck in my head this morning...especially since I'm not in the Navy.

4.7mi, 40:14, 11 NOV 07, Fort Leavenworth KS

Dope, "Die Motherfucker Die"
Bear McCreary, "Storming New Caprica"

WX at 1000: 64.9 (18.3) DP 59.0 (15.0) BP 29.84 (1010) S 17 haze RH 81

Odometer 4: 294.7mi

Z3 high.

This was originally going to be a recovery run, but turned into somewhat of a catharsis run.

Any run where the first song to stick in my head is "Die Motherfucker Die" is usually not a good sign of levelheadedness. Transitioning the iThink to something which isn't nearly as overtly about fucking people up wholesale - but still provides plenty of grist for the mill when I want to go fuck people up wholesale - is perhaps more constructive, although maybe less cathartic.

Still, I ran generally negative splits, so it's not all zero sum.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:23 02:23 08:52 08:52 0.27
1.24 13:09 10:46 08:41 08:43 1.51
0.85 20:29 07:20 08:38 08:41 2.36
1.24 30:46 10:17 08:18 08:33 3.60
0.85 37:59 07:13 08:29 08:32 4.45
0.27 40:14 02:15 08:20 08:31 4.72

6.0mi, 48:54, 10 NOV 07, Fort Leavenworth KS

Bear McCreary, "All Along the Watchtower"
Ludwig van Beethoven, Symphony No. 3, Scherzo-Vivace (as in the “LtCol T.C. McQueen Workout Video,” from the Space: Above and Beyond episode “The Angriest Angel”)

WX at 1000: 52.0 (11.1) DP 33.1 (0.6) BP 30.1 (1019) SSE 18 RH 48

Odometer 4: 290.0mi

Z4.

This was a surprisingly fast iteration of a run which I've traditionally called the Teardrop of Suck, because it resembles a teardrop on the map and includes some punishingly long uphill segments.

The weather was about as good as it gets for fast running, albeit windy.

Methinks my lifting has actually led to some benefits in my running. I won't debate the faster speed I've had since I started, though.

This is unquestionably the fastest Teardrop of Suck I've ever run - ever. Virtually every split today was from 45-60 seconds faster per mile than any other time that I've run it in the past. I guess I can be gratified now.

The Beethoven stemmed from some odd recollection of the opening credits to "The Angriest Angel," definitely my favorite episode of S:AAB.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.32 02:41 02:41 08:23 08:23 0.32
0.89 10:19 07:38 08:38 08:34 1.21
0.68 15:28 05:09 07:33 08:12 1.89
0.67 20:45 05:17 07:56 08:08 2.55
2.24 40:38 19:53 08:52 08:28 4.80
0.86 46:54 06:16 07:15 08:17 5.66
0.32 48:54 02:00 06:16 08:11 5.98

5.1mi, approx 43:30, 7 NOV 07, Clarksville TN

Bear McCreary, "Prelude to War"
W.G. Snuffy Walden, opening credits to My So-Called Life (re-released on DVD 30 Oct!)

WX at 0700: 28.0 (-2.2) DP 23.0 (-5.0) BP 30.4 (1029) Calm RH 81

Odometer 4: 280.0mi

Z3 high.

The cognitive dissonance this morning comes from finding out that My So-Called Life, one of my favorite TV shows - ever (and perhaps a manifestation of a predilection to redheads), has been re-released on disk.

Funny, it sure didn't feel like 28 degrees F this morning, but the windows on the White Sled are fully frosted over.

I'm feeling the spin yesterday as well as the ruckmarch on Monday, which is not necessarily a bad sign.

I'm going back to Kansas this weekend. Whee!

Splits
1.35 0:11:29 11:29 08:32 56:01 0.21
1.01 0:20:11 08:42 08:37 13:01 1.55
1.01 0:29:05 08:54 08:49 11:22 2.56
1.35 0:39:58 10:53 08:04 11:12 3.57
0.21 0:41:46 01:48 08:34 08:29 4.92

5,000m on Concept2 Model C, 21:33, 6 NOV 07, Fort Campbell KY

Bear McCreary, "Battlestar Sonatica" (admittedly an incongruous pick)

WX at 0700: 38.3 (3.5) DP 24.8 (-4.0) BP 30.25 (1024) WNW 6 RH 58

Odometer 1: 67.9mi

Z3.

I was working hard but not killer hard. It could be because I was only spinning 5000, rather than the usual 10,000. It was productive, and I even had someone comment on my form, saying like I looked like I knew what I was doing (yay me).

I was pleasantly surprised that I was cranking away at 2:09/500m at a drag factor as high as it was. Maybe I'm actually getting stronger - since I don't think I have any major changes in form lately. I'm certainly not getting any lighter.

Then I lifted, and I think I strained my upper back trying to incline press right after bench pressing heavy weight to build raw power. I'll see how I feel tomorrow, I think.

On a down side, the check engine light came on this morning driving in to the gym. Grr. As much as I want to get rid of the White Sled, I think I'm stuck with it for a while.

Splits
Distance: 5000
Time: 0:21:33
Per 500m: 02:09
Drag Factor : 189
Per Mile: 0:06:56

4.24mi at 15-18#, 58:53, 5 NOV 07, Fort Campbell KY

Bear McCreary, "Storming New Caprica"
Bear McCreary, "All Along the Watchtower"

WX at 0700: 51.4 (10.8) DP 41.7 (5.4) BP 29.99 (1015) S 13 RH 69

Odometer B2: 4.24 since start

Z3.

First time putting the big green tick on my back in a while, otherwise known as ruckmarching.

I didn't realize how light the packing list actually was until I put it on. I need to put more in the ruck. If I can hold sub-14-minute pace with a ruck, I need to load it up a little more. I was gratified to go that speed, but I need more weight to get my legs stronger.

Oh, and the soundtrack is indeed, the Battlestar Galactica Season 3 soundtrack. I haven't jumped on an album that fast to beat it to death since, well, the JudyBats' Native Son some 16 years ago. No shit!

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 12:17 12:17 14:17 14:17 0.86
0.90 24:50 12:33 13:57 14:07 1.76
1.26 41:51 17:01 13:30 13:51 3.02
1.22 58:53 17:02 13:58 13:53 4.24