4.51mi, 43:43, 21 AUG 13, Springfield, Virginia

iThink:
The Bats, "The Looming Past"
The Chills, "Heavenly Pop Hit"

WX at 05:58 Calm 2.50 Fog/Mist CLR 68 68 100% NA NA 30.18 1022.3

Odometer 13B: 15.9mi

Z3. Average/max heart rate = 145/163

Dead legs today, so all wogging today. I didn't sit around on the computer for an hour as was my custom waiting to get ready for the run, and maybe that had something to do with it, but I need to get more efficient in the mornings and not spend as much time wasting time.

Of course, I was unable to figure out the name of the first iThink, as many times as I've heard it - just not being able to place it as the song isn't one of the ones I normally put into heavy rotation.

ed: "The Looming Past," the last song on their 1991 album Fear of God.

Maybe tomorrow. But today was definitely not my day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:28 09:28 09:28 09:28 1.00
1.00 19:39 10:11 10:11 09:49 2.00
1.00 29:23 09:44 09:44 09:48 3.00
1.00 38:55 09:32 09:32 09:44 4.00
0.51 43:43 04:48 09:25 09:42 4.51

4.48mi, 40:23, 20 AUG 13, Springfield, Virginia

iThink:
The Goo Goo Dolls, "Another Second Time Around"
The Goo Goo Dolls, "Girl Right Next to Me"
The Goo Goo Dolls, "Naked"

WX at 05:58 Calm 1.25 Fog/Mist CLR 63 63 100% NA NA 30.12 1020.3

Odometer 13A: 141.9mi

Z3. Average/max heart rate = 151/169

Still not sleeping enough, so woke up about 30 minutes late. The weather was misty but worth the run as it was cool albeit humid. More of the same, although the average HR was deceptive. My legs are still tired, although after 2.5 miles they were better.

The first two iThinks chained together are a function of moving onto the next song I remember from an album, in this case, Superstar Car Wash, which is my favorite Goo Goo Dolls album.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:55 08:55 08:55 08:55 1.00
1.00 18:23 09:28 09:28 09:11 2.00
1.00 27:34 09:11 09:11 09:11 3.00
1.00 36:16 08:42 08:42 09:04 4.00
0.48 40:23 04:07 08:35 09:01 4.48

11.40mi, 1:44:49, 18 AUG 13, Springfield, Virginia

iThink:
Keene Brothers, "Death of the Party"
The Goo Goo Dolls, "Naked"
The Goo Goo Dolls, "Stop the World"

WX at 08:58 Calm 7.00 Light Rain BKN029 65 63 95% NA NA 30.24 1024.3 0.02

Odometer 13B: 11.4mi

Z3 high/Z4. Average/max heart rate = 156/169

Today was too inviting a day to not get in the customary long run. The only thing that could've made it better was a little more rain and a little bit cooler temperatures. As a result, I think I was able to get a much more productive run in, although I stopped for water at about the 7.5mi mark, but was back up and running by the 9-mile mark.

What made today's run notable was not the raw splits itself, but rather, the relative efforts. I had rough spots, but no places where I was sucking badly enough where I had to stop. That was significant in itself.

At least I got it in - one thing I usually need to do that I've gotten done. Time to get to other priorities of work.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:01 09:01 09:01 09:01 1.00
1.00 0:18:26 09:25 09:25 09:13 2.00
1.00 0:27:22 08:56 08:56 09:07 3.00
1.00 0:36:56 09:34 09:34 09:14 4.00
1.00 0:46:12 09:16 09:16 09:14 5.00
1.00 0:55:22 09:10 09:10 09:14 6.00
1.00 1:04:52 09:30 09:30 09:16 7.00
1.00 1:13:58 09:06 09:06 09:15 8.00
1.00 1:22:36 08:38 08:38 09:11 9.00
1.00 1:32:32 09:56 09:56 09:15 10.00
1.00 1:41:21 08:49 08:49 09:13 11.00
0.40 1:44:49 03:28 08:40 09:12 11.40

5.03mi, 46:19, 16 AUG 13, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 05:58 Calm 10.00 Fair CLR 54 54 99% NA NA 30.16 1021.6

Odometer 12C: 405.7mi

Z3. Average/max heart rate = 148/166

I didn't feel really up to a run but didn't want to squander what would be an unparalleled day for running, so I got at it. I've had enough rest days this week where I think I'll be okay. My plantar fascitis is flaring up in my right foot as I get started, but after two miles, I felt fine. I should probably do something about it, of course.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:41 09:41 09:41 09:41 1.00
1.00 19:22 09:41 09:41 09:41 2.00
1.00 28:01 08:39 08:39 09:20 3.00
1.00 37:03 09:02 09:02 09:16 4.00
1.03 46:19 09:16 09:00 09:12 5.03

5.05mi, 43:05, 15 AUG 13, Springfield, Virginia

iThink:
Aly & AJ, "Chemicals React"

WX at 05:58 NW 3 10.00 Fair CLR 59 52 77% NA NA 30.15 1021.3 24.00

Odometer 12C: 400.7mi

Z4. Average/max heart rate = 155/173

I slept in yesterday, thinking I needed it, and in doing so, missed out on a premiere running weather day. I wasn't going to make the same mistake today, which was almost identical. However, as I started late, this run turned into a hard run to get done in time. But it was worth it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:22 08:22 08:22 08:22 1.00
1.00 17:18 08:56 08:56 08:39 2.00
1.00 25:33 08:15 08:15 08:31 3.00
1.00 34:00 08:27 08:27 08:30 4.00
1.05 43:05 09:05 08:39 08:32 5.05

4.13mi, 38:48, 13 AUG 13, Springfield, Virginia

iThink:
that dog., "Being With You"

WX at 05:58 SW 1 10.00 Fair CLR 77 74 91% NA 78 29.81 1009.7

Odometer 12C: 395.6mi

Z3. Average/max heart rate = 150/169

Dead legs on four hours of sleep, broken by the weather alarm going off at the third hour. Blechh. At least I still ran. The finish was at least okay, so I know I got something out of this run, but the first three miles were ugly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:06 09:06 09:06 09:06 1.00
1.00 18:58 09:52 09:52 09:29 2.00
1.00 28:34 09:36 09:36 09:31 3.00
1.00 37:44 09:10 09:10 09:26 4.00
0.13 38:48 01:04 08:12 09:24 4.13

11.41mi, 1:50:35, 11 AUG 13, Springfield, Virginia

iThink:
MaX, "Aim"
Josh Woodward, "Fast Food Fantasy"

WX at 09:58 W 2 10.00 A Few Clouds FEW075 77 70 79% NA 79 30.12 1020.2

Odometer 13A: 137.4mi

Z3 high. Average/max heart rate = 153/174

Today started with tired legs. I was thinking of an article I'd seen recently that advised, instead of a rest day, taking a long slow run. However, after the run I am absolutely beat. I need to take a few hours off as I'm totally out of gas. I'll see the wisdom of 11.4 miles of LSD tomorrow to see how I feel.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:24 09:24 09:24 09:24 1.00
1.00 0:19:13 09:49 09:49 09:36 2.00
1.00 0:28:41 09:28 09:28 09:34 3.00
1.00 0:38:40 09:59 09:59 09:40 4.00
1.00 0:48:34 09:54 09:54 09:43 5.00
1.00 0:58:24 09:50 09:50 09:44 6.00
1.00 1:08:15 09:51 09:51 09:45 7.00
1.00 1:17:21 09:06 09:06 09:40 8.00
1.00 1:26:49 09:28 09:28 09:39 9.00
1.00 1:36:54 10:05 10:05 09:41 10.00
1.00 1:46:46 09:52 09:52 09:42 11.00
0.41 1:50:35 03:49 09:19 09:42 11.41

a small blip

from Juliana Hatfield's blog:

he said: do you think I’m crazy to be going now to drive an hour just to give my girlfriend a kiss goodnight? I told him: no way. I think you’re so sane. I think you are a good boyfriend. Drive carefully.

This says an awful lot about that guy. By inference, it also says a fair amount about something that's been on my mind some lately too.

4.35mi, 39:51, 8 AUG 13, Springfield, Virginia

iThink:
MaX, "Aim"

WX at 05:58 S 5 10.00 Fair CLR 74 73 96% NA NA 30.03 1017.2

Odometer 12C: 391.5mi

Z3 start, Z4 finish. Average/max heart rate = 151/171

Today was a challenge inasmuch as I was fighting the Blerch.

So I got at it. There is a lot of snark in Matthew Inman's webcomic, which of course makes it one of my favorites ever, but today was a good example of run or pay later. So I ran. Bumpy start as always, but a creditable finish, so it was a good run (especially given the negative splits at the end). Just not at the start, but they never are.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:16 09:16 09:16 09:16 1.00
1.00 18:49 09:33 09:33 09:24 2.00
1.00 28:16 09:27 09:27 09:25 3.00
1.00 37:04 08:48 08:48 09:16 4.00
0.35 39:51 02:47 07:57 09:10 4.35

4.50mi, 45:44, 6 AUG 13, Springfield, Virginia

iThink:
Juliana Hatfield, "Perfection"
Game Theory, "Room For One More, Honey"

WX at 05:58 SE 5 10.00 Light Drizzle SCT060 BKN110 68 NA NA NA NA 30.03 1017.2

Odometer 12C: 387.2mi

Z3 low. Average/max heart rate = 140/156

Today was a recovery run, which was probably the only prudent thing to do. It was more noticeably humid, partly because of the drizzle, but after the last few days, I thought an easy run would be a better idea than sleeping in. Keeping this momentum is a whole lot better than the massive inconsistency of the last few weeks.

The first iThink is perhaps my favorite Juliana Hatfield song ever - and more notably, a song about dysfunctional relationships. The Game Theory song is from a time in my life that I had hitched great hopes of salvaging a relationship that was probably going to come apart, but I had fought (perhaps not in the right way) to try to keep the inevitable from happening. Ironically, it's a song I consider an elegantly hopeful one. But not in its context for me.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:09 10:09 10:09 10:09 1.00
1.00 20:27 10:18 10:18 10:13 2.00
1.00 30:35 10:08 10:08 10:12 3.00
1.00 40:42 10:07 10:07 10:11 4.00
0.50 45:44 05:02 10:04 10:10 4.50

5.05mi, 45:58, 5 AUG 13, Springfield, Virginia

iThink:
Juliana Hatfield, "Perfection"

WX at 05:58 NW 2 10.00 Fair CLR 59 57 93% NA NA 30.08 1018.9

Odometer 12C: 382.7mi

Z3 start, Z4 finish. Average/max heart rate = 151/173

I wasn't sure how I'd feel given that I'd spent the better part of 5 hours on my feet at Brickfair Virginia at the Dulles Expo Center in Chantilly. My legs were certainly beat by the time I was done - I can only imagine how trashed out the wife and kids were.

Today was not bad, and the weather certainly helped a lot. It would've been a crime not to go out and get at it this morning, so I did. I felt a lot better, and really stretched it out for speed at the end. Unsurprisingly, I was attempting to burn someone, in the interests of transparency, so I had an ulterior motive.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:11 09:11 09:11 09:11 1.00
1.00 19:05 09:54 09:54 09:32 2.00
1.00 27:47 08:42 08:42 09:16 3.00
1.00 36:45 08:58 08:58 09:11 4.00
1.05 45:58 09:13 08:47 09:06 5.05

3.00mi, 28:06, 4 AUG 13, Springfield, Virginia

iThink: MaX, "Aim"

WX at 08:58 NW 9 10.00 Fair CLR 72 63 74% NA NA 29.98 1015.5

Odometer 12C: 377.6mi

Z3. Average/max heart rate = 146/163

Recovery run that was faster than it probably should've been. Off to go see BrickFair in Chantilly since the kids are big Lego fans. Also didn't count on doing two hours' worth of rowing yesterday at Burke Lake Park when the Younger and I rented a boat to meet one of her school friends. It's all good.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:27 09:27 09:27 09:27 1.00
1.00 18:53 09:26 09:26 09:26 2.00
1.00 28:06 09:13 09:13 09:22 3.00

11.36mi, 1:47:14, 3 AUG 13, Springfield, Virginia

iThink:
The Mission UK, "Like A Child Again"
MxPx, "I Will Follow"
The Connells, "Fun & Games"

WX at 08:58 E 2 10.00 A Few Clouds FEW170 69 58 67% NA NA 29.99 1015.8

Odometer 13A: 126.0mi

Z3. Average/max heart rate = 155/170

The first iThink owes to something I was reading about WHFS, a FM station that used to be on 99.1 MHz in the DC-Baltimore Area. Had I grown up in Northern Virginia, it's probably a safe bet I would've listened to it, something I certainly did in the early 90s when WHFS was an amazing station. WHFS also used to play the hell out of that Mission UK song.  Admittedly, as parochial as I thought Richmond was, I was more than happy to go to anywhere more cosmopolitan.  Baltimore/DC was a huge step up in that department.

Today was a very disciplined run. I was looking to run exactly at anaerobic threshold pace, and did so or just below. It meant that I was able to run fairly strong all the way through, and the uphill trail run that usually wipes me out on the way back was uneventful. In that sense it was a good run. It doesn't make up for all the days I didn't run this week, but at least I was able to get my customary long run in this weekend up front.

It almost didn't happen as I woke up at about 12:30am last night with nausea so bad it was coming out both ends. The only good thing was that I was able to drink water without a whole lot of additional handwringing.  That's good, if only because of the length of the run.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:17 09:17 09:17 09:17 1.00
1.00 0:18:54 09:37 09:37 09:27 2.00
1.00 0:28:07 09:13 09:13 09:22 3.00
1.00 0:37:24 09:17 09:17 09:21 4.00
1.00 0:46:37 09:13 09:13 09:19 5.00
1.00 0:55:41 09:04 09:04 09:17 6.00
1.00 1:05:08 09:27 09:27 09:18 7.00
1.00 1:14:33 09:25 09:25 09:19 8.00
1.00 1:23:48 09:15 09:15 09:19 9.00
1.00 1:33:58 10:10 10:10 09:24 10.00
1.00 1:43:51 09:53 09:53 09:26 11.00
0.36 1:47:14 03:23 09:24 09:26 11.36

5.02mi, 48:16, 31 JUL 13, Springfield, Virginia

iThink:
Juliana Hatfield, "Perfection"

WX at 05:58 Calm 5.00 Mostly Cloudy with Haze BKN075 64 59 83% NA NA 30.16 1021.6

Odometer 13A: 114.6mi

Z3 low. Average/max heart rate = 147/168

I felt really beat, mostly because I've been averaging 4 hours of sleep a night the last few nights. Not because I'm being industrious (with one exception, an article for publication I'm trying to bring to closure) but because my mind is all over the place by 8pm after dinner and the LAST thing I want to do is veg out in front of the TV.

I think my biggest basic difference between me and the OPFOR CDR is the basis in how to recharge. I can't do it in front of the TV because most TV programming pisses me off or insults my intelligence. I think that's about it. The other is that the TV I really want to watch, I don't really want to watch in front of the kids, and the OPFOR CDR probably isn't interested in those shows.

So I got out for a slow recovery run that I'm not sure I felt much more up to than that. This might fit into the category of junk mileage, but in some ways, ANY mileage isn't junk because of how inconsistently I run lately and my constant need to burn lard. Also, I didn't sit my customary half hour in front of the computer reading stuff, so I wasn't particularly woken up either until about 2.5 miles in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:45 09:45 09:45 09:45 1.00
1.00 19:57 10:12 10:12 09:58 2.00
1.00 29:09 09:12 09:12 09:43 3.00
1.00 38:27 09:18 09:18 09:37 4.00
1.02 48:16 09:49 09:37 09:37 5.02

11.33mi, 1:48:36, 28 JUL 13, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"
Iron Maiden, "The Trooper"
The Sisters of Mercy, "Temple of Love '92"

WX at 09:58 S 6 10.00 Overcast BKN013 OVC019 75 69 80% NA NA 29.93 1013.8

Odometer 13A: 109.6mi

Z3 high. Average/max heart rate = 153/170

I knew this one was going to hurt but I saw this morning's temperature and thought I'd be able to get one in. Today turned out to be a better run than expected but it was still hard by any standard. What surprised me the most was being able to run most of the way uphill on trails in the last three miles. I knew I was going to be in the hurt box, but wanted to see how much pain I could run through as a function of getting the run in.

Better to try than to sleep in, especially after last week. I truly think this is the one thing weekly that keeps me honest, because I know I can't just do this off no mileage base, in spite of my lack of any substantive effort during the week to maintain it.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:25 09:25 09:25 09:25 1.00
1.00 0:19:09 09:44 09:44 09:34 2.00
1.00 0:28:11 09:02 09:02 09:24 3.00
1.00 0:37:52 09:41 09:41 09:28 4.00
1.00 0:47:25 09:33 09:33 09:29 5.00
1.00 0:57:08 09:43 09:43 09:31 6.00
1.00 1:06:45 09:37 09:37 09:32 7.00
1.00 1:16:16 09:31 09:31 09:32 8.00
1.00 1:25:18 09:02 09:02 09:29 9.00
1.00 1:35:58 10:40 10:40 09:36 10.00
1.00 1:45:31 09:33 09:33 09:36 11.00
0.33 1:48:36 03:05 09:21 09:35 11.33

5.08mi, 46:34, 27 JUL 13, Springfield, Virginia

iThink:
Juliana Hatfield, "Perfection"

WX at 10:58 S 9 10.00 A Few Clouds FEW048 80 68 66% NA 82 30.04 1017.5

Odometer 12C: 374.6mi

Z3. Average/max heart rate = 151/169

Not a hard run, but not an easy one either. I wasn't going to go very hard since tomorrow's still intended to be a long run. I needed this run after sleeping in yesterday. It's an indicator when I sleep through five snoozes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:04 09:04 09:04 09:04 1.00
1.00 18:13 09:09 09:09 09:07 2.00
1.00 27:56 09:43 09:43 09:19 3.00
1.00 36:52 08:56 08:56 09:13 4.00
1.08 46:34 09:42 08:59 09:10 5.08

5.02mi, 43:14, 25 JUL 13, Springfield, Virginia

iThink:
Keene Brothers, "When Others Fail"

WX at 04:58 N 6 10.00 Overcast OVC085 69 46 45% NA NA 29.94 1014.1

Odometer 12C: 369.5mi

Z4. Average/max heart rate = 155/177

First early run in a while and I was rewarded by pleasant weather. Yes!!!

Never mind it's my first run since, oh, SUNDAY.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:41 08:41 08:41 08:41 1.00
1.00 17:39 08:58 08:58 08:49 2.00
1.00 25:59 08:20 08:20 08:40 3.00
1.00 34:32 08:33 08:33 08:38 4.00
1.02 43:14 08:42 08:32 08:37 5.02

10.18mi, 1:46:16, 21 JUL 13, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"

WX at 10:58 NW 7 10.00 Fair CLR 88 68 53% NA 92 29.95 1014.5
09:58 Vrbl 2 10.00 Fair CLR 85 67 54% NA 87 29.95 1014.5
08:58 E 1 10.00 Fair CLR 82 66 58% NA 84 29.94 1014.1

Odometer 13A: 98.3mi

Z4. Average/max heart rate = 158/174

I went out thinking it was only 72F degrees, by which time it had actually gone up to 82F. By the time I was done it had gone up to 88F and what I was thinking wasn't going to be so bad turned into a full up death run.

Today was going to be bad, so I packed a Camelbak full up. What I didn't realize was that I was packing 100oz of water, not 70oz. Next time I'm taking out one of my legacy Camelbaks (as in first generation one) that only holds 70oz. The water was a lifesaver but I took too much (I had half of it left by the end).  I walked large chunks of today, as hard as I went.  Of course, if I'd realized it was going to be 88F by the time I finished, maybe I would've practiced some discretion instead.

I hurt. I'm going to continue to hurt for a while today after that run.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:23 09:23 09:23 09:23 1.00
1.00 0:18:58 09:35 09:35 09:29 2.00
1.00 0:28:17 09:19 09:19 09:26 3.00
1.00 0:38:35 10:18 10:18 09:39 4.00
1.00 0:48:30 09:55 09:55 09:42 5.00
1.00 0:59:08 10:38 10:38 09:51 6.00
1.00 1:09:10 10:02 10:02 09:53 7.00
1.00 1:20:38 11:28 11:28 10:05 8.00
1.00 1:32:26 11:48 11:48 10:16 9.00
1.00 1:44:26 12:00 12:00 10:27 10.00
0.18 1:46:16 01:50 10:11 10:26 10.18

4.48mi, 41:04, 20 JUL 13, Springfield, Virginia

iThink:
The Chills, "Heavenly Pop Hit"

WX at 07:58 Vrbl 1 8.00 A Few Clouds FEW160 79 63 83 79 59% NA 81 29.91 1013.1

Odometer 12C: 364.5mi

Z3 high. Average/max heart rate = 155/175

Nothing hard today, but today was sufficiently hot, humid, and windless as to be a harder run than I wanted to do. I'm hoping to go more than 8 tomorrow, but it would have to be early to get it in. Better this than nothing after all the days I took off this week, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:07 09:07 09:07 09:07 1.00
1.00 18:27 09:20 09:20 09:13 2.00
1.00 27:49 09:22 09:22 09:16 3.00
1.00 36:42 08:53 08:53 09:11 4.00
0.48 41:04 04:22 09:06 09:10 4.48

5.04mi, 45:47, 19 JUL 13, Springfield, Virginia

iThink:
Juliana Hatfield, "Perfection"

WX at 06:58 Calm 6.00 Fog/Mist CLR 76 72 88% NA 76 30.02 1016.8

Odometer 13A: 88.1mi

Z4. Average/max heart rate = 159/181

I wasn't really intending on going the level of intensity I did today, since I'd driven to North Carolina on Wednesday night and back yesterday afternoon, which in itself is not a big deal, but I deliberately didn't get too crazy when the OPFOR CDR, who is not used to driving in the DC area during high traffic, started really getting assed up.

However, there was one person who was running in front of me this morning and so turned into a pacer. However, that person was faster than me on level ground, so I was working hills more intensively to try to close the gap. Didn't happen before our respective routes diverged, but it made today's run surprisingly productive. And hard. The last mile was spent recovering from the hotdogging I was doing trying to keep up in miles 2, 3, and 4.

It's supposed to be hot today. Crazy hot:

Scattered showers and thunderstorms after 4pm. Mostly sunny and hot, with a high near 97. Heat index values as high as 107. Light southwest wind becoming south 5 to 9 mph in the morning. Chance of precipitation is 30%. New rainfall amounts of less than a tenth of an inch, except higher amounts possible in thunderstorms.

Yay.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:25 09:25 09:25 09:25 1.00
1.00 18:29 09:04 09:04 09:15 2.00
1.00 26:50 08:21 08:21 08:57 3.00
1.00 35:39 08:49 08:49 08:55 4.00
1.04 45:47 10:08 09:45 09:05 5.04