6.3mi, 62:45, 18 MAR 15, Tampa, Florida

iThink:
Depeche Mode, "Get the Balance Right!"

WX at 17:53 W 9 10.00 Partly Cloudy SCT035 SCT250 82 60 47% NA 82 29.95 1014.0

Odometer 14B: 359.3mi

Z4. Average/max heart rate = 161/173

Long run around the hotel. First 1.6mi was with the usual running partner, but it was hot and humid enough that his running prosthesis wasn't holding, so he bailed out. I decided to go for a longer stretch and proceeded to experience what it feels like to not be acclimated to heat and humidity some 50F higher than what I usually run. 

Take the pain.  Take it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:20 10:20 10:20 10:20 1.00
1.00 21:10 10:50 10:50 10:35 2.00
1.00 30:34 09:24 09:24 10:11 3.00
1.00 40:21 09:47 09:47 10:05 4.00
1.00 50:03 09:41 09:41 10:01 5.00
1.00 59:58 09:56 09:56 10:00 6.00
0.30 02:46 02:47 09:18 09:58 6.30

4.0mi, 41:48, 17 MAR 15, Tampa, Florida

iThink: None.

WX at 17:53 W 13 10.00 A Few Clouds FEW300 77 62 60% NA 79 30.00 1016.0

Odometer 14B: 353.0mi

Z4. Average/max heart rate = 158/177

Another run with my wounded warrior coworker, this time along Bayshore Drive. We decided to go for four miles, and it was a solid run - and quite unintentionally, a chat with an old coworker from Afghanistan who's down here in Tampa. It was great to catch up, and the run was good. The weather was pleasant and the trail was picturesque. He finished at a brisk 8:00/mi at the end. 

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:24 10:24 10:24 10:24 1.00
1.00 19:41 09:17 09:17 09:51 2.00
1.00 29:37 09:56 09:56 09:52 3.00
1.00 41:48 12:11 12:11 10:27 4.00

3.29mi, 35:23, 16 MAR 15, Tampa, Florida

iThink:
Bear McCreary, "When I Am Dead"

WX at 16:53 W 14 10.00 A Few Clouds FEW015 FEW040 82 63 53% NA 83 30.08 1018.5

Odometer 14B: 349.0mi

Z3. Average/max heart rate = 151/166

Down in Tampa for temporary duty. First time back there in a very long while, and I forgot what it's like being in Florida this time of the year. It's nice. It's a big change from freezing temperatures around DC and Afghanistan, that's for sure.

Easy run for one of my coworkers. He has a distinct disadvantage since he's missing his right leg from the knee down. That's the reason for the second mile being longer since we stopped so he could adjust his prosthesis.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:04 10:04 10:04 10:04 1.00
1.00 22:45 12:41 12:41 11:22 2.00
1.00 32:32 09:47 09:47 10:51 3.00
0.29 35:23 02:51 09:51 10:45 3.29

7.01mi, 69:13, 16 MAR 15, Annandale, Virginia

iThink:
The Replacements, "Alex Chilton"
The Replacements, "Left of the Dial"

WX at 05:58 Calm 10.00 A Few Clouds FEW160 30 28 91% NA NA 30.12 1020.3

Odometer 15A: 46.0mi

Z4. Average/max heart rate = 153/173

First act of penance after a sybaritic weekend of Eat Until You Explode. I drove down to Chesapeake to see a hockey tournament, and then had a discussion with the Younger about Attack Helicopter parenting from the sidelines and what it means for the kids. I also ate gargantuan amounts of shit this weekend, so I'm making up for it. Partially.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:10 10:10 10:10 10:10 1.00
1.00 19:59 09:49 09:49 09:59 2.00
1.00 29:55 09:56 09:56 09:58 3.00
1.00 39:35 09:40 09:40 09:54 4.00
1.00 49:23 09:48 09:48 09:53 5.00
1.00 59:11 09:48 09:48 09:52 6.00
1.01 09:13 10:02 09:56 09:52 7.01

7.0mi, 72:17, 13 MAR 15, Annandale, Virginia

iThink:
Maritime, "Pearl"

WX at 05:58 Vrbl 2 10.00 Fair CLR 28 24 84% NA NA 30.59 NA

Odometer 14B: 345.7mi

Z3. Average/max heart rate = 153/173

I ran trails, which in the dark means slower times. I also needed to make a pit stop that I had to defer to the end of the run, so that didn't help either. Also, it was fucking cold as balls. For March.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:01 11:01 11:01 11:01 1.00
1.00 21:27 10:26 10:26 10:43 2.00
1.00 31:16 09:49 09:49 10:25 3.00
1.00 42:07 10:51 10:51 10:32 4.00
1.00 52:05 09:58 09:58 10:25 5.00
1.00 62:07 10:02 10:02 10:21 6.00
1.00 72:17 10:10 10:10 10:20 7.00

8.30mi, 78:26, 11 MAR 15, Annandale, Virginia

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day"
The Replacements, "Alex Chilton"

WX at 05:58 Calm 3.00 Light Rain Fog/Mist BKN065 OVC120 45 45 97% NA NA 30.00 1016.2

Odometer 14B: 338.7mi

Z4. Average/max heart rate = 158/175

Long run, but more importantly, first run in shorts in a very long while back here. Gritty start, but a better run, and an easy finish to warm down.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:09 09:09 09:09 09:09 1.00
1.00 18:47 09:38 09:38 09:24 2.00
1.00 28:25 09:38 09:38 09:28 3.00
1.00 37:44 09:19 09:19 09:26 4.00
1.00 47:03 09:19 09:19 09:25 5.00
1.00 56:21 09:19 09:19 09:24 6.00
1.00 05:43 09:21 09:21 09:23 7.00
1.00 15:03 09:20 09:20 09:23 8.00
0.30 18:27 03:24 11:20 09:27 8.30

4.15mi, 45:14, 9 MAR 15, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 05:58 Calm 10.00 Fair CLR 33 29 86% NA NA 30.15 1021.3

Odometer 14B: 330.3mi

Z2-Z3. Average/max heart rate = 139/161

I woke up and my legs were sore. Big time sore. I needed to run this morning and today was a textbook example of why the first thing I should do in the mornings is to work out. If I hadn't done this recovery run this morning, I don't think I would've done a damn thing - and my legs feeling what they did underscores why I need to do a recovery run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:47 10:47 10:47 10:47 1.00
1.00 21:40 10:54 10:54 10:50 2.00
1.00 32:47 11:06 11:06 10:56 3.00
1.00 43:45 10:58 10:58 10:56 4.00
0.15 45:14 01:29 09:56 10:54 4.15

7.25mi, 68:17, 8 MAR 15, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Alice in Chains, "Them Bones" (mostly because of playing Doom II)

WX at 12:58 NW 7 10.00 Fair CLR 53 29 39% NA NA 30.16 1021.7

Odometer 14B: 326.1mi

Z3-Z4. Average/max heart rate = 156/179

First run in a very long while, mostly because of weather. I didn't go very hard, as it was the first, but after the snows of the last week, it was 50F and I couldn't pass up the opportunity to run outside in shorts and a t-shirt.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:58 08:58 08:58 08:58 1.00
1.00 18:30 09:32 09:32 09:15 2.00
1.00 27:58 09:28 09:28 09:19 3.00
1.00 37:41 09:43 09:43 09:25 4.00
1.00 46:56 09:15 09:15 09:23 5.00
1.00 56:15 09:19 09:19 09:23 6.00
1.00 65:43 09:28 09:28 09:23 7.00
0.25 68:17 02:34 10:15 09:25 7.25

15,000m on Concept2 Model D, 68:05.5, 5 MAR 15, Springfield, Virginia

iThink: None

WX at 12:58    NW 13    1.00    Light Snow Fog/Mist    VV012    32    28             87%    22    NA    30.18    1022.4            0.15

Odometer 14B: 318.8mi

Z3-Z4.  Average/max heart rate = 154/167

There's no way I'd do anything other than row on a day where it's forecasted to drop 6 to 10 inches of snow outside.  I decided to go for 15km easy, and that was the right decision after the last few days of nothing.

Splits
Distance:    15000
Time:    68:05.5
Avg/500m:    02:16.2
Drag Factor:    108
Per Mile:    00:07:18

10,000m on Concept2 Model D, 43:06.5, 2 MAR 15, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 05:58    Calm    10.00    Fair    CLR    26    19             77%    NA    NA    30.44    1031.2   

Odometer 14B: 318.8mi

Z4.  Average/max heart rate = 165/177

I wasn't sure how I was going to feel, but holding 2:07/500m for the first 2km was encouraging, so I was holding it as long as I could.  It lasted maybe halfway through, then I started slowing down as I usually do.  I was working hard to hold 2:11/500m in the last 4000m, then at the end started cranking harder, knowing it was close to the end, and ended up pulling more along the lines of 2:08/500m at the end.

I recognize this is not that fast by competition standards...but the only person I'm competing against is myself.  Also, I didn't feel like getting outside and running today.  Having the erg is a very useful alternative.

Splits
Distance:    10000
Time:    43:05.5
Avg/500m:    02:09.3
Drag Factor:    109
Per Mile:    00:06:56

10,000m on Concept2 Model D, 44:12.8, 27 FEB 15, Springfield, Virginia

iThink: none.

WX at     05:58    NW 2    10.00    Mostly Cloudy    BKN025 BKN030 BKN041    32    25             75%    NA    NA    30.28    1025.8       

Odometer 14B: 318.7mi

Z3 high.  Average/max heart rate = 151/161

I probably should've run, but I didn't feel like getting out of the house.  Having the Concept2 now gives an option that I otherwise wouldn't be able to exercise.  No pun intended.  I don't think I would've gone very hard had I run, and I didn't on the erg.

Splits
Distance:    10000
Time:    44:12.8
Avg/500m:    02:12.6
Drag Factor:    103
Per Mile:    00:07:07

7.0mi, 69:07, 25 FEB 15, Annandale, Virginia

iThink:
Velvet Crush, "Drive Me Down"

WX at 05:58 NW 1 10.00 Fair CLR 13 9 84% NA NA 29.88 1012.3

Odometer 15A: 39.0mi

Z3. Average/max heart rate = 154/174

Not hard but not recovery. First run in about two weeks and good god did I need it bad. I wanted a run where I'd feel okay, but not one that would leave be utterly trashed the rest of the day. I have lard I have to lose, at least 8 pounds of it if not more.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:55 09:55 09:55 09:55 1.00
1.00 19:56 10:01 10:01 09:58 2.00
1.00 29:54 09:58 09:58 09:58 3.00
1.00 39:41 09:47 09:47 09:55 4.00
1.00 49:31 09:50 09:50 09:54 5.00
1.00 59:15 09:44 09:44 09:52 6.00
1.00 69:07 09:52 09:52 09:52 7.00

8,000m on Concept2 Model D, 35:34.8, 24 FEB 15, Springfield, Virginia

iThink:
"Give Up" parody cover of Idina Menzel's "Let It Go"

WX at     05:58    S 1    10.00    Fair    CLR    7    -4             60%    NA    NA    30.35    1028.2   

Odometer 14B: 318.7mi

Z4 low.  Average/max heart rate = 158/168

Nothing hard today.  My hands are a little blistered up, though, while they start toughening in response to more rowing.  I didn't want to do two 10,000s in a row yet.

When it snowed a few days ago, the first thing the Elder wanted me to watch with her was Frozen.  I was thinking along different lines as I was watching "The Breaking Point" from Band of Brothers instead until I went to the living room to watch Frozen with her.

Splits
Distance:    8000
Time:    35:34.8
Avg/500m:    02:13.4
Drag Factor:    102
Per Mile:    00:07:09

10,000m on Concept2 Model D, 43:28.3, 23 FEB 15, Springfield, Virginia

iThink:
Normie Rowe, "Who Cares, Anyway"

WX at 05:58    Vrbl 6    10.00    Overcast    OVC049    37    25             63%    32    NA    30.28    1025.8          

Odometer 14B: 318.7mi

Z4.  Average/max heart rate = 161/173

First workout in a while.  I was in Afghanistan or on the road the last two weeks and I ran once.  My appetite continued unabated, so I need to start my penance.  It snowed this weekend, so it's wet and nasty, so I was glad I cranked out my 10,000 on the erg.  Oh man, did it suck at first.  Then I buckled down and got at it.

The iThink owes to my having watched The Odd Angry Shot recently.  What a great movie.

Splits
Distance:    10000
Time:    43:28.3
Avg/500m:    02:10.4
Drag Factor:    103
Per Mile:    00:07:00

8.16mi, time indeterminate, 15 FEB 15, Bagram, Afghanistan

iThink: none.

WX at 1330: 4 AM (9) Feb 15 55 (13) 23 (-5) 30.03 (1017) N 5 light rain showers

Odometer 14B: 318.6mi

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

I found myself back at Bagram for the first time in a few months, against my expectations.  Being there,I felt compelled to do what I usually did, which was run the perimeter.  The absence of instrumentation owes to the fact that my Garmin 310XT crapped out a mile after starting up.  Surprisingly, I felt kind of quick, which was unexpected.

Now that the Afghanistan campaign has transitioned to 2015, there are much fewer people at Bagram than when I was there last.  It was inevitable, but it was shocking.  No matter.  The war continues.

No splits.

5,000m on Concept2 Model D, 21:32.7, 9 FEB 15, Springfield, VA

iThink:
Letters to Cleo, "Veda Very Shining"

WX at 05:58    Vrbl 6    10.00    Overcast    OVC100    40    34             81%    36    NA    29.84    1010.8   

Odometer 14B: 310.4mi

Z4.  Max heart rate = 168, best guess on average about 155.

First morning workout, but I was late waking up, so I only did 5k.  I was still pretty happy with what I ground out, but there's plenty of room for improvement.

Splits
Distance:    5000
Time:    21:32.7
Avg/500m:    02:09.3
Drag Factor:    104
Per Mile:    00:06:56

8.01mi, 79:49, 6 FEB 15, Annandale, Virginia

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
AC/DC, "Big Gun" BFG remix


WX at 05:58 Calm 10.00 Partly Cloudy SCT140 11 4 75% NA NA 30.37 1028.9

Odometer 15A: 32.0mi

Z3. Average/max heart rate = 154/165

It was cold today, so I decided on nothing particularly ambitious. Eight miles, easy, but it was still cold as hell.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:52 09:52 09:52 09:52 1.00
1.00 20:05 10:12 10:12 10:02 2.00
1.00 30:07 10:02 10:02 10:02 3.00
1.00 40:09 10:03 10:03 10:02 4.00
1.00 50:09 10:00 10:00 10:02 5.00
1.00 59:57 09:48 09:48 09:59 6.00
1.00 69:44 09:47 09:47 09:58 7.00
1.00 79:49 10:05 10:05 09:59 8.01

8.0mi, 78:08, 4 FEB 15, Annandale, Virginia

iThink:
Robert Prince, "I Sawed the Demons" (E2M1 background music from the game Doom. Yes.
AC/DC, "Big Gun" remix

WX at 05:58 SE 1 10.00 A Few Clouds FEW180 26 19 75% NA NA 30.25 1024.8

Odometer 14B: 310.4mi

Z3-Z4. Average/max heart rate = 155/170

Today was quicker than usual, but the course was dry, and not too dark. There was the usual care I took not to turn ankles on trails at night, and that was a tempering influence. But today was a good run. Time for a double-shot of Celebrex, though, for the ankles.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:12 10:12 10:12 10:12 1.00
1.00 19:27 09:15 09:15 09:43 2.00
1.00 29:07 09:40 09:40 09:42 3.00
1.00 38:45 09:38 09:38 09:41 4.00
1.00 48:34 09:48 09:48 09:43 5.00
1.00 58:19 09:45 09:45 09:43 6.00
1.00 68:06 09:47 09:47 09:44 7.00
1.00 78:08 10:02 10:02 09:46 8.00

6.04mi, 69:17, 2 FEB 15, Annandale, Virginia

iThink:
The Smiths, "The Draize Train"
The Smiths, "Money Changes Everything"
The Sisters of Mercy, "Temple of Love '92"

WX at 05:58 Calm 10.00 Overcast BKN019 OVC025 37 36 93% NA NA 29.50 999.3

Odometer 14B: 302.4mi

Z3. Average/max heart rate = no reading

Wogging for distance and lard burn as my legs were totally trashed from yesterday's long run. Some unseemly iThinks, but all were tailored to tempo and foot strike.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:49 11:49 11:49 11:49 1.00
1.00 23:24 11:35 11:35 11:42 2.00
1.00 35:48 12:24 12:24 11:56 3.00
1.00 46:59 11:10 11:10 11:45 4.00
1.00 58:10 11:11 11:11 11:38 5.00
1.00 68:54 10:44 10:44 11:29 6.00
0.04 69:17 00:23 09:45 11:28 6.04

11.39mi, 1:44:59, 1 FEB 15, Springfield, Virginia

iThink:
The Smiths, "There Is A Light That Never Goes Out" from Complete Soundcheck at Glasgow Barrowlands, 1986
Rush, "Middletown Dreams"

WX at 14:58 S 5 10.00 Mostly Cloudy FEW043 BKN120 41 15 36% 38 NA 30.13 1020.7
WX at 13:58 E 5 10.00 Partly Cloudy SCT075 40 14 35% 36 NA 30.15 1021.4

Odometer 15A: 24.0mi

Z4. Average/max heart rate = 159/173

I wasn't sure how I was going to feel today, as it's been a while since I've kicked out a run of this length. I didn't want to go at redline pace, but I was certainly not going to have enough patience to go wogging my fat ass for 11 miles. Ultimately, I was happy enough when I was running about 9:00-9:30/mi. That discretion was important for the killer uphill on trails that I eat about 2.5 miles out from finish.

My other reason for wanting to run 11 is the fact that today's Super Bowl Sunday, and as usual, this is my not giving a shit about football.

Splits

SGMT AGGRG  SEGMT PERMI AVGPC DIST
1.00 08:51  08:51 08:51 08:51 1.00
1.00 17:57  09:06 09:06 08:58 2.00
1.00 26:52  08:55 08:55 08:57 3.00
1.00 36:11  09:20 09:20 09:03 4.00
1.00 45:28  09:16 09:16 09:06 5.00
1.00 54:30  09:02 09:02 09:05 6.00
1.00 63:54  09:24 09:24 09:08 7.00
1.00 73:06  09:11 09:11 09:08 8.00
1.00 82:13  09:07 09:07 09:08 9.00
1.00 92:13  10:00 10:00 09:13 10.00
1.00 101:31 09:18 09:18 09:14 11.00
0.39 104:59 03:28 08:54 09:13 11.39