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

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

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

Odometer 18B: 61.5mi

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

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

Splits

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

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

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

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

Odometer 18B: 54.8mi

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

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

Splits

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

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

iThink:
Tommy Keene, "Running For Your Life"

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

Odometer 18B: 47.9mi

Z4. Average/max heart rate = 158/181

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

q Splits

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

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

iThink:
Tommy Keene, "Deep Six Saturday"

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

Odometer 18B: 37.4mi

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

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

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

Splits

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

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

iThink:
The Connells, "Fun & Games"

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

Odometer 18B: 29.1mi

Z3. Average/max heart rate = 149/163

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

Splits

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

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

iThink:
Bob Mould, "The Descent"

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

Odometer 18B: 25.0mi

Z4. Average/max heart rate = 160/174

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

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

Splits

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

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

iThink:
Rush, "Middletown Dreams"

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

Odometer 18B: 25.0mi

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

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

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

Splits

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

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

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

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

Odometer 18B: 19.9mi

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

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

Splits

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

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

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

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

Odometer 18B: 15.8mi

Z4. Average/max heart rate = 158/175

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

Splits

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

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

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

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

Odometer 18B: 9.1mi

Z4. Average/max heart rate = 155/171

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

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

Splits

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

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

iThink:
Descendents, "Spineless and Scarlet Red"

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

Odometer 18: 377.0mi

Z4. Average/max heart rate = 155/170

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

Splits

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

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

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

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

Odometer 18B: 5.0mi

Z4. Average/max heart rate = 149/164

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

Splits

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

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

iThink:
Rush, "Middletown Dreams"

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

Odometer 18: 373.0mi

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

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

Splits

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

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

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


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

Odometer 18: 368.0mi

Z3. Average/max heart rate = 134/155

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

Splits

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

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

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

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

Odometer 18: 363.0mi

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

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

Splits

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

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

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

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

Odometer 18: 358.4mi

Z4. Average/max heart rate = 152/169

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

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

Splits

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

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

iThink:
None.

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

Odometer 18B: 354.3mi

Z3. Average/max heart rate = 136/154

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

Splits

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

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

iThink:
Descendents, "Spineless and Scarlet Red"

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

Odometer 18B: 346.8mi

Z3. Average/max heart rate = 140/155

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

Splits

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

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

iThink:
The Lemonheads, "Steve's Boy"


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

Odometer 18B: 341.8mi

Z4. Average/max heart rate = 152/165

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

Splits

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

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

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

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

Odometer 18B: 337.7mi

Z3. Average/max heart rate = 145/161

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

Splits

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