4.0mi at 55#, 66:12, 29 APR 07, Fort Leavenworth KS

Hannah Montana, "Just Like You" (I am so embarrassed to have this as an iThink mantra.)

WX at 1100: 75.0 (23.9) 53.1 (11.7) 30.11 (1019) WSW 12 sunny RH 47

Odometer B1: 8.0mi

Z2-3.

First substantive PT in a WEEK! Now that the PT test is done, I can concentrate on roadmarching...and maybe some weight loss as well.

I had the Princess in a Baby Jogger II, so I was pushing almost the same amount as I was rucking. Yay.

It's progress. Can't say no to that.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 13:38 13:38 15:56 15:56 0.86
0.73 26:10 12:32 17:10 16:30 1.59
0.98 42:15 16:05 16:21 16:26 2.57
0.78 54:57 12:42 16:17 16:24 3.35
0.65 66:12 11:15 17:18 16:33 4.00

Record APFT, 282 points, Fort Leavenworth, KS

Morrissey, "You're the One For Me, Fatty"

WX at 1000: 69.1 (20.6) DP 46.0 (7.8) BP 30.07 (1018) S 18 clear RH 44

Odometer 4: 54.4mi

Z4.

Slowest PT test I've ever run, again. The goal was to exceed 70 points, which I did. This is fucking pathetic. I did remark on the windspeed this morning, so that probably had something to do with it also.

My single parenting has destroyed my running, and today was testament to that destruction. I can pass the PT test. I can max, with comparative ease, the first two events, so that has not changed, much.

I find it ultimately ironic that the event that should be my weakest (push-ups, which is supposed to measure upper-body strength) is by far and away my strongest. The event on which I work the most is the one by far and away my weakest. What the fuck?

15:22, holy fucking shit.

Still, the standard is 180. I exceeded 60 points in every event, and I really have no pride in results, so fuck it. I passed, that's the only thing that matters.

Splits

Pushups: 78 in 1:01 (voluntary stop)
Situps: 78 in 1:42 (voluntary stop)

2 Mile Run:
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 07:23 07:23 07:23 07:23 1.00
1.00 15:22 07:59 07:59 07:41 2.00

The Coolest Thing Ever

I got into a lot of trouble, when I was a captain, for quoting John Boyd. I guess my brigade commander at the time didn't like what I had to say.

In return, I've turned into one of Boyd's biggest disciples. Those who have been sitting in classes with me have had Boyd crammed down their throat on at least one or two occasions, by yours truly.

So, when I found out there was an OODA Loop at Maxwell AFB, I had to find a photo.

An interesting tribute to a guy who was persona non grata in the Air Force for so long.

3.7mi, 32:23, 17 APR 07, Fort Leavenworth KS

Trey Parker, "America, Fuck Yeah"
Random background music from some military instructional videos

WX at 1400: 70.0 (21.1) DP 41.0 (5.0) BP 29.9 (1012) SSE 8 overcast RH 34

Odometer 3: 262.0mi

Z3.

The weather was as good as it's been, ever, for an easy run.

I probably should be doing an easier taper, but I'm trying to get at least a little easy work in to offset the utter lack of training I've done in the last month.

The last few years, my physical fitness test scores have been in the 295 or so out of 300. This year, I think I'll be exceedingly thankful to get a 270. The lack of running has been that devastating.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 07:15 07:15 08:28 08:28 0.86
0.73 13:47 06:32 08:57 08:41 1.59
1.01 22:46 08:59 08:52 08:45 2.60
0.83 29:59 07:13 08:42 08:44 3.43
0.27 32:23 02:24 08:53 08:45 3.70

3.7mi, 31:13, 16 APR 07, Fort Leavenworth KS

Chris Cornell, "You Know My Name"

WX at 0700: 44.1 (6.7) DP 33.1 (0.6) BP 30.15 (1020) SSW 6 clear RH 65

Odometer 4: 50.4mi

Z3-4.

I took the entire weekend off starting Friday. My parents were in town and I was flying solo with the Princess and Sledgehammer. For a variety of reasons, Household6 and I are going along separate, but probably eventually convergent paths. Life is eventful.

A surprisingly fast start led to positive splits during the entire run. I should've known better.

Still, I needed to finish fast, so I started fast. The other contributor to positive splits was a growing realization that I needed to get to a latrine Real Soon Now. That never helps.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 06:42 06:42 07:50 07:50 0.86
0.73 12:50 06:08 08:24 08:05 1.59
0.98 21:15 08:25 08:34 08:16 2.57
0.86 28:50 07:35 08:48 08:24 3.43
0.27 31:13 02:23 08:50 08:26 3.70

3.0mi, 28:05, 12 APR 07, Tampa FL

No iThink- all conversation this morning.

WX at 0700 at KTPA: 70.2 (21.2) DP 68.4 (20.2) BP 29.9 (1012) S 7 mostly cloudy RH 94

Odometer 3: 258.3mi

Z2.

Nothing fancy, nothing fast. I was feel most definitely slow after a lot of beer last night and some pointed professional discussion with a bunch of my friends and classmates at SAMS.

I may not run tomorrow; I have an early plane flight. If I do I have to wake up very, very early.

This is probably a good taper for my PT test next week, though. Slow first lap was from a long break at an intersection when I forgot to stop the clock.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.25 03:16 03:16 13:04 13:04 0.25
1.59 17:22 14:06 08:52 09:26 1.84
0.15 18:38 01:16 08:37 09:23 1.99
1.04 28:05 09:27 09:06 09:17 3.03

4.5mi, 39:21, 11 APR 07, Tampa FL

Bear McCreary, "The Shape of Things to Come"
Bear McCreary, "All Along the Watchtower"

WX at 0700 at KTPA: 64 (18) DP 62 (17) BP 29.82 (1009) NNE 3 mist RH 93

Odometer 3: 254.3mi

Z3.

Nothing fancy, and my legs were dead. I did drink a little more beer last night than usual, which is kind of routine for temporary duty. No big deal, but I was going to run it out, and that largely happened. It's damned humid here in Tampa, but it was raining cats and dogs yesterday and it's been a while since I've run in 60-some degree weather.

I may also be feeling Sunday's intervals.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.22 02:05 02:05 09:28 09:28 0.22
1.35 13:58 11:53 08:48 08:54 1.57
1.35 25:53 11:55 08:50 08:52 2.92
1.35 37:28 11:35 08:35 08:46 4.27
0.22 39:21 01:53 08:34 08:46 4.49

Another lost friend

Captain Jon Grassbaugh, a 2003 Johns Hopkins graduate, died three days ago of an IED strike in Iraq.

I'm sure more details will shake out; the official casualty report will probably go out later today.

This is another sad instance of someone now lost for who I'd like to think I had some, however small, influence. He and I had talked about the nature of life in the 82d Airborne as an armor officer, a commonality which he and I had once shared, although at different times. He and I were both members of the Pershing Rifles military honor society during our years at Hopkins, which was how I ended up meeting him in the first place.

Jon is the second person I've found out about in the last four days who has died in Diyala Province, an area for which I had some nominal planning responsibility when I was in Iraq a year ago as a division strategic planner.

Some errata: Jon graduated from Hopkins in 2003, not 2002. I hadn 't realized he was regimentally affiliated to the 7th Cavalry, an organization whose history I actually know well...having been a member once.

I wonder, from time to time, if he stuck out at Philips Exeter Academy because he contemplated joining the military...something which I don't really associate with the prep school crowd. It was certainly the exception rather than the rule in the Virginia prep school I attended for twelve years.

On the web:
The New Hampshire Union-Leader
The Johns Hopkins Gazette

5.5mi including 8x407 intervals, 9 APR 07, Fort Leavenworth KS

The Connells, "Fun & Games"
that dog., "Retreat From The Sun"

WX at 0700: 30.0 (-1.1) DP 18.0 (-7.8) BP 30.07 (1018) SSE 6 overcast RH 60 WC 23 (-5)

Odometer 4: 46.7mi

Z4 high intervals, Z1 finishing wog.

407m intervals come from running in lane 2 the entire time; better to run slower intervals than to run faster ones for length of distance. This will be better when I actually do the distance for record.

First interval work in a long, long time. These splits are really not promising, but they're better than nothing else at all.

I found that I could reasonably hold 104 seconds/lap and not completely kill myself - it was when I started speeding up to 100/lap that the rest times started going noticeably longer.

By lap 8, I was pretty well done.

I took about 20 minutes of wogging (to expend lactic acid buildup) afterwards, so I'll estimate that at about 2 miles or so.

Splits (split/rest)
1: 104/78
2: 102/89
3: 104/98
4: 100/97
5: 105/107
6: 104/102
7: 100/95
8: 107/123

A eulogy for one of my old soldiers

The ongoing war - and yes, America, there is a war - is a pervasive aspect of my daily life. There are, however, none more pervasive than when someone I know personally shows up in the news for the wrong reasons.

Sergeant Jason Swiger, of the 5th Squadron, 73d Cavalry, died on 25 March when a suicide bomber attacked his convoy in Baqubah, Diyala Province.

I've known personally a few people who have died in combat in Operation IRAQI FREEDOM. Some of them I knew relatively well, some less so. I was then-Private Swiger's first troop commander when he got out to the force from Fort Knox, where he did his basic and advanced individual training. He was, like many of my paratroopers, a bit brash, but young, with the enthusiasm that comes with youth and perceived indestructibility.

He was not a model soldier all the time - and reading about his life from before he came into the Army, I can see where he got his wry streak. Sometimes it would get him in trouble. I remember, very dispassionately at the time, having to administer nonjudicial punishment for not showing up to work on time. Some soldiers would take that as victimization, and not move beyond it. Jason Swiger was not one of those people. He eventually grew the maturity to go beyond his childhood and become the leader of men that he eventually became. He would make his rank back before too long, and he did.

It doesn't surprise me that he died handing out candy to children; behind his smartass exterior was a truly good heart.

The last time I saw him, he was a specialist, two ranks above that which I had once reduced him. I'd been gone from the troop two years by then; I was visiting to see how some of the old troops were that were still there from my term as commander. Then-Specialist Swiger and I had a nice chat. He still had his irrepressible energy - and told me with great (and greatly deserved) pride that he had passed his promotion board and was getting ready to be promoted to sergeant.

For the uninitiated, this is a big deal. Troops can hide out as a specialist and shirk authority. Once those soldiers become sergeants, though, and don their "hard stripes," as the idiom goes, they are in a position of authority, and as a commander, I leaned hard on my sergeants to exercise that leadership.

I regret that I never did find out when his promotion ceremony was. I very much would have liked to have congratulated him on his hard stripes, which he earned in spades in his salad days.

He went back, of his own accord, to talk to students from his high school about life in the Army, and about the war. I think talking about the war to that generation carries a lot more credence coming from someone like Jason than it would from me, who is now old enough to be part of the Establishment.

As the Army goes into its fourth year of combat in Iraq, I wonder where we get patriots like Jason Swiger. I think his legacy will be in all the soldiers he touched in his all-too-brief time on this earth. I know that the world is a lesser place for his untimely passing, and only now, recognize the truly great privilege it had been to have once been his commanding officer.

Rest easy, Jason. You earned it.

On the web:
From the Portland, Maine Press-Herald
From the Falmouth, Maine Forecaster
From WCSH, NBC affiliate in Portland, Maine

4.7mi, 41:28, 8 APR 07, Fort Leavenworth KS

The Millions, "Be Good to Me"

WX at 0600: 21.0 (-6.1) DP 10.0 (-12.2) BP 30.21 (1023) WNW 6 clear RH 61 WC 14 (-10)

Odometer 3: 249.8mi

Z3.

First run in about a week of ANY kind. Today was run conservatively as a result - and for good reason.

In spite of it, the splits were not so bad - the fact that the second lap was markedly faster than the first was encouraging - and that I can breathe again now that the Cold From Hell is almost completely gone is a good sign as well.

I can't believe it's been below freezing most of the last three days. It's April. This place was over 100F last summer. What gives?

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:23 02:23 08:52 08:52 0.27
1.24 13:04 10:41 08:37 08:39 1.51
0.85 20:50 07:46 09:08 08:50 2.36
1.24 31:37 10:47 08:42 08:47 3.60
0.85 39:06 07:29 08:48 08:47 4.45
0.27 41:28 02:22 08:46 08:47 4.72

3.0mi on the dreadmill, 26:13, 30 MAR 07, Fort Leavenworth KS

No iThink recollection.

No WX reading, late entry.

Odometer 3: 245.1mi

Z3.

Very late entry. Forgot to put this in on Friday.

I was still pacing energy at this point, knowing that I'd run on the dreadmill before and it just killed me. It bothers me to leave it to 3 miles, but that's a management of calculated risk.

I'm also recovering from the Cold From Hell - so this probably should not have killed me.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:48 08:48 08:48 08:48 1.00
1.00 17:36 08:48 08:48 08:48 2.00
1.00 26:13 08:37 08:37 08:44 3.00

4.2mi, time indeterminate, 27 MAR 07, Carlisle Barracks PA

Extended BSG Opening Credits, again...

WX at 0600: 53.1 (11.7) DP 46.0 (7.8) BP 30.01 (1016) W 6 haze RH 77

Odometer 4: 41.2mi

Z3-Z4.

Today was a productive but painful run. I was somewhat pleased at being able to hold 8:44 but noticed I was seriously hurting anytime I was running upslope or uphill. The Cold From Hell may be starting to abate, but my legs are toast and I have become weak.

Splits after the first mile are broken since I hit the wrong buttons on my watch.

On the road to recovery...

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.12 09:47 09:47 08:44 08:44 1.12

2.0mi + 6,000m on Concept2 Model D, 25:32, 26 MAR 07, Carlisle Barracks PA

Mindy Hester, "Keep On Rockin' In The Preschool"

WX at 1800: 60.1 (15.6) DP 43.0 (6.1) BP 30.14 (1020) S 9 clear RH 53

Odometer 4: 37.0mi

Z4.

I was frankly surprised at my relative speed of erging given my massive suck when running. I could not believe how bad I was running.

I need to be judicious so I don't overtrain right away. Still, the erg speed was encouraging - the run speeds were horrifying bad, though. At least I did something. The Cold From Hell is abating, I hope.

Not sure why. It's sure nice to be back at Carlisle Barracks, where I'm presenting my experiences in Iraq from last year.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:16 10:16 10:16 10:16 1.00

Distance: 6000
Time: 0:25:32
Per 500m: 02:08
Drag Factor : UNK
Per Mile: 0:06:51

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 20:57 10:41 10:41 10:29 2.00

3.5mi on the dreadmill, 29:25, 23 MAR 07, Fort Leavenworth KS

Cruiserweight, "Burst My Bubble"

WX at 1000: 62 (17) DP 59 (15) BP 30.02 (1016) SSW 8 overcast
...but it was most certainly NOT 62F in the room. Probably a lot closer to 80F...which might explain the far greater workload in today's run.

Odometer 4: 35.0mi

Z4.

Today was a vain thought that I was healthy enough to run again at speed. I started at 8:34/mi and started to accelerate.

I ended up cutting it off at 3.5mi because I was right at redline for the workout.

I have, subsequently, felt like utter and complete ass for the remainder of the day...which has a hazard of potentially reigniting my Cold From Hell. And the iThink is presciently accurate...again.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:28 08:28 08:28 08:28 1.00
1.00 16:47 08:19 08:19 08:24 2.00
1.00 25:09 08:22 08:22 08:23 3.00
0.50 29:25 04:16 08:32 08:24 3.50

4.0mi on the dreadmill, 34:42, 22 MAR 07, Fort Leavenworth KS

The Teddybears Stockholm and Iggy Pop, "Punkrocker"

WX at 1700: 57.0 (13.9) DP 51.1 (10.6) BP 30 (1015) ESE 12 overcast RH 80

Odometer 3: 241.1mi

Z3 high.

Today's iThink was appropriate - given that I used to be a lot faster than I am now...now that I'm older, fatter, all that stuff.

Yesterday was another day of forced workout. I didn't think it was going to be very good, or very productive, but if I don't start getting back on the stick when opportunity presents (i.e., when The Princess is in gymnastics class) then there's no way I'll be able to run the Brew-to-Brew without dropping dead.

Incline was initially set at 1.5 degrees, then decrementing .5 degree each mile. This made the finish a little easier, I must say. I should be thankful for small mercies - like negative splits.

I'm not sure how much the codeine is working for me at night when it's having to ioffset the effects of extended release pseudoephedrine tablets., They seem to work better than the phenylephedrine that didn't really do much for me.

It's still embarrassing to kill myself for an 8:30 mile, though.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:45 08:45 08:45 08:45 1.00
1.00 17:27 08:42 08:42 08:43 2.00
1.00 26:09 08:42 08:42 08:43 3.00
1.00 34:42 08:33 08:33 08:41 4.00

4.7mi, 45:47, 21 MAR 07, Fort Leavenworth KS

Unknown extended BSG opening credits music
The Go! Team, "Huddle Formation"

WX at 0900: 62.1 (16.7) 55.0 (12.8) 29.93 (1013) S 18 overcast RH 77

Odometer 3: 237.1mi

Z4.

I've been largely dormant due to the worst sinus infection I've ever had. Ever. I've been laid up and it got to the point where I ended up going to the doctor to get a determination of whether it was something worse. As it turns out, I've been prescribed extended release guaifensin, extended release pseudoephedrine, Tessalon, a medication which I have to swallow whole or it'll do bad things to my throat, and the whammy, straight codeine to keep the coughing down at night. It's really that bad.

Today's run was predictably slow. It was even slower owing to the fact that I was running the Sledgehammer in our Baby Jogger II in the prevailing winds. The hood, when raised, along with the rest of the Baby Jogger, acts as a wind scoop of considerable resistance.

All things being equal, between being ill and dealing with winds, I was completely fucking beat at the end. The acid test will be tomorrow. The last run I did was near the onset of this illness and I was levelled the next day with nary a spark of energy.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:37 02:37 09:44 09:44 0.27
1.24 14:05 11:28 09:14 09:20 1.51
0.85 22:23 08:18 09:46 09:29 2.36
1.24 34:09 11:46 09:29 09:29 3.60
0.85 42:53 08:44 10:16 09:38 4.45
0.27 45:47 02:54 10:44 09:42 4.72

7.0mi on the dreadmill, 59:50, 16 MAR 07, Fort Leavenworth KS

Maria Taylor, "A Good Start"
The Connells, "Fun & Games"

WX at 1100: 37.9 (3.3) DP 25.0 (-3.9) BP 30.45 (1031) N 6 pcdy RH 59

Odometer 4: 31.5mi

Z3.

The Princess is at school and the Sledgehammer had two back-to-back gymnastics classes. This allowed me to run two legs of 4 and 3 respectively on the dreadmill, whic is the first running I've done since Monday.

This single parent-with-two kids thing has seriously cut into my running.

My pushups and situps continue intermittently. This morning was 100 pushups in three blocks, and a single block of 78 situps. More later tomorrow. I may start doing pushups and situps at night as well in an attempt to get stronger before my inevitable PT test in April. I'm pretty sure I won't be running the 13:36 I need to max the 2-mile run, but I can walk away with enough pushups and situps to max those events as well.

The Maria Taylor song is an unlikely running mantra, but a useful one when I'm trying not to watch Fox News (which I normally don't watch out of principle) at the gym.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 17:32 17:32 08:46 08:46 2.00
1.00 26:06 08:34 08:34 08:42 3.00
1.00 34:40 08:34 08:34 08:40 4.00
1.00 43:04 08:24 08:24 08:37 5.00
1.00 51:24 08:20 08:20 08:34 6.00
1.00 59:50 08:26 08:26 08:33 7.00

The Dumbing Down of America

Perish the thought that we might have questions on the Glass Tit that might actually make people feel guilty about the eroding state of education in this country!!!

I swear I cannot make this shit up.

5.65mi, 49:11, 12 MAR 07, Fort Leavenworth KS

The All-American Rejects, "It Ends Tonight"

WX at 1500: 70.0 (21.1) DP 50.0 (10.0) BP 30.1 (1019) SW 18 clear RH 49

Odometer 4: 24.5mi

Z4 high.

Today started out very, very fast relative to other runs. Then I fucking faded. Surprisingly, I feel very little lactic acid so far. Maybe more tomorrow. My hip flexors were hurting.

I was also out pushing the Sledgehammer in the Baby Jogger we own. That was some work.

Long story, too long to say here as I am too busy, but I had to take the Sledgehammer to get checked out after she accidentally scratched her eyeball in an incident unrelated to the run, but involving the baby jogger, which has a very high center of gravity. So much for the rest of the day.

Between that and the fact that Household6 is out to take care of her mother, today just sucked ass. Started promising and just went downhill from there.

Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:03 02:03 07:36 07:36 0.27
1.24 12:10 10:07 08:10 08:03 1.51
0.86 19:18 07:08 08:18 08:09 2.37
0.65 25:37 06:19 09:43 08:29 3.02
0.27 28:04 02:27 09:04 08:32 3.29
1.24 38:36 10:32 08:30 08:31 4.53
0.85 46:41 08:05 09:31 08:41 5.38
0.27 49:11 02:30 09:16 08:42 5.65