8.34mi, 83:18, 30 APR 16, Springfield, Virginia

iThink:
Courage My Love,"For Now"
The Cure, "A Forest" (off Concert)
Joy Division, "Love Will Tear Us Apart"

WX at 12:58 Vrbl 5 10.00 Overcast OVC021 56 47 74% NA NA 30.21 1023.3

Odometer 15B: 339.7mi

Z4 low. Average/max heart rate = 154/171

Slow, and a bit slower as I was scouting a new route that I hadn't run before. Glad I did it although great for flora, bad for fauna. Second (and most dominant) iThink was very apropos as it was overcast.

I'm deliberately trying to kill 15B as fast as I can as the shoes are old and I need to replace them but I also want to get my mileage out of them.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:19 10:19 10:19 10:19 1.00
1.00 19:56 09:38 09:38 09:58 2.00
1.00 29:44 09:48 09:48 09:55 3.00
1.00 39:48 10:04 10:04 09:57 4.00
1.00 49:53 10:05 10:05 09:59 5.00
1.00 60:00 10:07 10:07 10:00 6.00
1.00 70:05 10:06 10:06 10:01 7.00
1.00 79:54 09:48 09:48 09:59 8.00
0.34 83:18 03:24 10:01 09:59 8.34

5,000m on Concept2 Model D, 21:59.9, 29 APR 16, Springfield, Virginia

iThink: None.

WX at 05:58    Vrbl 1    9.00    Light Drizzle    OVC005    48    46             94%    NA    NA    30.03    1017.3   

Odometer 14B: 410.1mi

Z3 start, Z4 finish.  Average/max heart rate = 145/164

Short, as I started late, but I'm pretty tired after helping run a conference this week.  At least the pace was respectable in the end - holding about 2:07-2:08/500m at the end.

Splits
Distance:    5000
Time:    21:59.9
Avg/500m:    02:12.0
Drag Factor:    121
Per Mile:    00:07:05

6450m on Concept2 Model D, 28:52.5, 25 APR 16, Springfield, Virginia

iThink:
Touché Amore, "Home Away From Here"

WX at 05:58    Calm    10.00    Fair    CLR    44    42             93%    NA    NA    30.02    1016.9   

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 145/155

Abbreviated erg as I have to take the Younger to school.  Better than nothing!  Ugly start due to yesterday's long run.

Splits
Distance:    6450
Time:    28:52.5
Avg/500m:    02:14.3
Drag Factor:    121
Per Mile:    00:07:12

8.41mi, 82:48, 24 APR 16, Springfield, Virginia

iThink:
The Bats, "Dancing As The Boat Goes Down"

WX at 11:58 Vrbl 7 10.00 Fair CLR 61 20 20% NA NA 30.14 1020.9

Odometer 15B: 331.3mi

Z3-Z4. Average/max heart rate = 154/171

I deliberately went out at what I felt to be zone 3 and held generally constant at that speed for the whole run. Not slow, but not fast either, but I'm glad I did it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:51 09:51 09:51 09:51 1.00
1.00 20:02 10:11 10:11 10:01 2.00
1.00 29:53 09:51 09:51 09:58 3.00
1.00 39:43 09:50 09:50 09:56 4.00
1.00 49:51 10:08 10:08 09:58 5.00
1.00 60:07 10:16 10:16 10:01 6.00
1.00 69:48 09:41 09:41 09:58 7.00
1.00 79:01 09:13 09:13 09:53 8.00
0.41 82:48 03:47 09:14 09:51 8.41

8,000m on Concept2 Model D, 34:47.1, 23 APR 16, Springfield, Virginia

iThink:
"Jerusalem."  Yes, the hymn.  I was watching Chariots of Fire recently on TV and it stuck.  Oops.

WX at 11:58    N 3    6.00    Light Rain Fog/Mist    FEW015 SCT026 OVC030    61    58             91%    NA    NA    29.90    1012.8    0.07   

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 158/174

First erg in a while, but the battery on the C2 was running low, so I needed to get one in.  Also, something different than running, and I could feel it in the shoulders as I cranked for the first time in weeks.

Splits
Distance:    8000
Time:    34:47.1
Avg/500m:    02:10.4
Drag Factor:    120
Per Mile:    00:07:00

6.12mi, 58:31, 22 APR 16, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 07:58 Vrbl 7 10.00 Partly Cloudy SCT130 65 58 68 64 79% NA NA 29.95 1014.5

Odometer 15B: 322.9mi

Z3-Z4. Average/max heart rate = 155/175

This was a very unremarkable, slow run. I needed to do it, but didn't feel very motivated to do so. I still need to do it. The road to recovery is long and slow in my case.

My lack of PT lately is troubling but I am too tired.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:36 09:36 09:36 09:36 1.00
1.00 18:56 09:20 09:20 09:28 2.00
1.00 28:43 09:47 09:47 09:34 3.00
1.00 38:02 09:19 09:19 09:30 4.00
1.00 47:30 09:28 09:28 09:30 5.00
1.00 57:27 09:57 09:57 09:34 6.00
0.12 58:31 01:04 08:52 09:34 6.12

3.0mi+1.5mi, 28:44, 20 APR 16, Springfield, Virginia

iThink:
Cruiserweight, "To Be Quite Honest"
Tommy Keene, "Sleeping on a Rollercoaster"

WX at 05:58 W 2 10.00 Fair CLR 44 29 57% NA NA 30.25 1024.7

Odometer 15B: 316.7mi

Z3. Average/max heart rate = 150/164

First run in over a week. For real. Then a short run with the Younger, her best yet.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:38 09:38 09:38 09:38 1.00
1.00 19:13 09:35 09:35 09:36 2.00
1.00 28:31 09:18 09:18 09:30 3.00
0.02 28:44 00:13 10:50 09:31 3.02

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.52 18:07 18:07 11:55 11:55 1.52

Record APFT, 286 points, 11 APR 16, Fort McNair, DC

iThink:
John Waite, "Change" (I was channeling my inner Louden Swain from the film Vision Quest.)

WX at 09:52    S 14    10.00    Overcast    OVC095    51    36             56%    NA    NA    30.20    1022.5       

Odometer 15C: 99.8mi

Z5. Average/max heart rate = no reading

As before, I decided to just get this out of the way. 76 pushups, 76 situps. I keep forgetting that my pushup max is actually 66 now.  Pushups were done in just over a minute. The situps closer to about 1:40. No GPS, so no good sense of pacing, but I hurt, and that was indicator enough. 

I totally didn't lose weight and I was tired as hell the last few months going in.  189 rather than 191 for weight.  Yay.

286 is good enough.

Pig out time.

SGMT    AGGRG    SEGMT    PERMI    AVGPC    DIST
1.00    07:45    07:45    07:45    07:45    1.00
1.00    15:38    07:53    07:53    07:49    2.00

4.1mi, 42:59, 5 APR 16, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Tommy Keene, "Battle Lines"

WX at 05:59 N 14 G 26 10.00 Mostly Cloudy SCT037 SCT050 BKN065 33 18 54% 23 NA 30.22 1023.7

Odometer 15C: 96.0mi

Z3. Average/max heart rate = 136/152

Today was dangerously close to "quit after a mile" because I was tired. I didn't, and was glad I didn't, but I am beat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 10:43 10:43 10:43 10:43 1.00
1.00 21:05 10:21 10:21 10:32 2.00
1.00 31:37 10:33 10:33 10:32 3.00
1.00 42:04 10:27 10:27 10:31 4.00
0.10 42:59 00:55 09:14 10:29 4.10

4.9mi, 46:57, 4 APR 16, Springfield, Virginia

iThink:
Escape the Fate, "One for the Money"
Tommy Keene, "Running For Your Life"

WX at 05:58 Vrbl 3 10.00 Fair CLR 52 30 42% NA NA 29.87 1011.8

Odometer 15B: 313.2mi

Z3. Average/max heart rate = 148/166

Not fast, not slow, and not very auspicious going into a PT test month. I just can't grind out much more speed than what I have.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:48 09:48 09:48 09:48 1.00
1.00 20:04 10:16 10:16 10:02 2.00
1.00 29:00 08:56 08:56 09:40 3.00
1.00 38:33 09:34 09:34 09:38 4.00
0.90 46:57 08:24 09:20 09:35 4.90

4.25mi, 40:34, 1 APR 16, Springfield, Virginia

iThink:
Escape the Fate, "One for the Money"

WX at 05:58 Vrbl 6 10.00 Overcast OVC023 68 62 82% NA NA 29.69 1005.7

Odometer 15C: 91.9mi

Z3. Average/max heart rate = 149/165

I am fucking exhausted. I slept 8 hours last night, and all I can eke out is what I did today. Fuck.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:18 09:18 09:18 09:18 1.00
1.00 18:48 09:30 09:30 09:24 2.00
1.00 28:53 10:05 10:05 09:38 3.00
1.00 38:26 09:33 09:33 09:36 4.00
0.25 40:34 02:08 08:34 09:33 4.25

4.24mi, 38:37, 31 MAR 16, Springfield, Virginia

iThink:
Courage My Love, "We're Not In Kansas Anymore"

WX at 04:59 Vrbl 7 10.00 Fair CLR 55 46 70% NA NA 30.03 1017.2

Odometer 15B: 308.3mi

Z4. Average/max heart rate = 156/170

I got up early because the Younger said she wanted to run...then welched. I was frankly a little pissed because if someone is going to ask me to get up early and run, then I'm going early to get my own work in - and in this case, cut it short because of the other person. That's why I was pissed. Only consolation was that today was harder than most days, but not very fast.

I'm commuting in and out due to traffic for the nuclear summit in DC today, so I'll get a little collateral effort in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:09 09:09 09:09 09:09 1.00
1.00 18:03 08:54 08:54 09:02 2.00
1.00 27:38 09:35 09:35 09:13 3.00
1.00 36:41 09:03 09:03 09:10 4.00
0.24 38:37 01:55 08:01 09:06 4.24

10,000m on Concept2 Model D, 44:15.4, 29 MAR 16, Springfield, Virginia

iThink:
Cruiserweight, "This Ain't No Beach Party"

WX at 04:58    NW 10    10.00    Mostly Cloudy    BKN050    48    31             51%    44    NA    30.02    1016.9          

Odometer 15B: 304.0mi

Z3.  Average/max heart rate = 150/164

March went by pretty quickly.  Today was deliberately not hard, but not easy.  It's been a little while since I've erged, and while I'm trying to minimize rowing as it makes me run slower, I'm not running with the Younger only without getting a preparatory erg first.

Splits
Distance:    10000
Time:    44:15.4
Avg/500m:    02:12.8
Drag Factor:    120
Per Mile:    00:07:07

17:07.7 for 1.29mi wogging.

8.38mi, 79:27, 25 MAR 16, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 11:58 Calm 10.00 Fair CLR 51 30 44% NA NA 30.31 1026.7

Odometer 15C: 87.6mi

Z4. Average/max heart rate = 159/172

Things were good until midway, then I kind of crashed. The return leg turned into a grit festival, but at least I got in a long run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:49 08:49 08:49 08:49 1.00
1.00 17:58 09:10 09:10 08:59 2.00
1.00 27:12 09:14 09:14 09:04 3.00
1.00 36:22 09:10 09:10 09:05 4.00
1.00 46:09 09:48 09:48 09:14 5.00
1.00 55:35 09:26 09:26 09:16 6.00
1.00 65:57 10:21 10:21 09:25 7.00
1.00 75:50 09:53 09:53 09:29 8.00
0.38 79:27 03:37 09:32 09:29 8.38

5.62mi, 54:07, 25 MAR 16, Springfield, Virginia

iThink:
MxPx, "I Will Follow"
Cruiserweight, "This Ain't No Beach Party"

WX at 06:58 Vrbl 6 10.00 Mostly Cloudy FEW029 BKN037 66 57 73% NA NA 29.71 1006.3

Odometer 15C: 79.4mi

Z3-Z4. Average/max heart rate = 153/173

Holy fuck did I feel dead today, even after two rest days. That's an indicator in itself.

First day running with orthotics in 15C, and my right ankle can feel it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:48 09:48 09:48 09:48 1.00
1.00 19:29 09:41 09:41 09:45 2.00
1.00 29:15 09:46 09:46 09:45 3.00
1.00 38:25 09:09 09:09 09:36 4.00
1.00 48:05 09:40 09:40 09:37 5.00
0.62 54:07 06:02 09:44 09:38 5.62

5.51mi, 51:18, 22 MAR 16, Springfield, Virginia

iThink:
Courage My Love, "The Bridge"

WX at 08:58 Calm 10.00 Fair CLR 36 28 72% NA NA 30.25 1024.7

Odometer 15C: 73.8mi

Z4. Average/max heart rate = 150/170

First run in a little while, but I felt better, maybe because I've gotten more sleep. I needed it, but I needed this run too.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:24 09:24 09:24 09:24 1.00
1.00 18:36 09:12 09:12 09:18 2.00
1.00 28:07 09:31 09:31 09:22 3.00
1.00 37:05 08:57 08:57 09:16 4.00
1.00 46:28 09:24 09:24 09:18 5.00
0.51 51:18 04:49 09:27 09:19 5.51

10,000m on Concept2 Model D, 43:33.9, 21 MAR 16, Springfield, Virginia

iThink:
Rob Zombie, "Feel So Numb"

WX at 04:59    Vrbl 2    10.00    Overcast    OVC080    36    32             85%    NA    NA    29.90    1012.9   

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 149/165

I had a hard reset day on Saturday.  I was dead.  It is rare that I take three full rest days, but I was exhausted.  I'm still not getting enough sleep, but that's trying to work off some of the stuff that's accumulated in the last year at work.

Time for some easy wogging with the Younger. 1.62mi in 23:15.

Splits
Distance:    10000
Time:    43:33.9
Avg/500m:    02:10.7
Drag Factor:    120
Per Mile:    00:07:01

10,000m on Concept2 Model D, 43:43.1, 17 MAR 16, Springfield, Virginia

iThink:
Courage My Love, "The Bridge"

WX at 04:58 Calm 10.00 Fair CLR 43 42 94% NA NA 29.90 1012.8

Odometer 14B: 410.1mi

Z4.  Average/max heart rate = 153/169

First time erging 10,000 in a while.  I cranked out a middling starting pace but nothing impressive.  However, I was planning on running with the Younger, so I needed to get something else in - thus, 10,000 at zone 4 - especially a high zone 4 finish at the end.

I knew it was going to suck when I could feel the lactate buildup and it was short of wanting to woof.  Fortunately, I didn't go that hard and didn't go over the edge on that one.

The Younger chumped the run this morning.  Guess I'm glad I went 10,000.

Splits
Distance: 10000
Time: 43:43.1
Avg/500m: 02:11.2
Drag Factor: 121
Per Mile: 00:07:02

5.54mi, 52:36, 16 MAR 16, Springfield, Virginia

iThink:
A Day to Remember, "All I Want"

WX at 05:58 Calm 10.00 Fair CLR 44 42 95% NA NA 29.83 1010.5

Odometer 15C: 68.3mi

Z3 high. Average/max heart rate = 148/167

Today run was necessary, but tempered by the reality that I need to roll early because the entire DC metro rail system is off line. It was also tempered by prematurely trying new orthotics and running on two hot spots right in the arch. Suck.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:40 09:40 09:40 09:40 1.00
1.00 18:55 09:16 09:16 09:28 2.00
1.00 28:35 09:39 09:39 09:32 3.00
1.00 37:48 09:13 09:13 09:27 4.00
1.00 47:30 09:42 09:42 09:30 5.00
0.54 52:36 05:06 09:26 09:30 5.54

5,000m on Concept2 Model D, 22:50.2, 14 MAR 16, Springfield, Virginia

iThink:
Michael Manring, "Thunder Tactics"

WX at     05:58    N 5    8.00    Overcast    OVC005    49    47             94%    47    NA    29.93    1013.9       

Odometer 14B: 410.1mi

Z3.  Average/max heart rate = 131/141

Easy erg since I woke up late and I am still tired from the daylight savings time shift.  I was trying not to go over 140bpm on the heart rate monitor, but didn't quite get there.

Not sure where I got a Michael Manring tune that, while written in the 1980s, was really imprinted in the summer of 1991 when I listened the hell out of Unusual Weather when I was at summer school in Korea.


Splits
Distance:    5000
Time:    22:50.2
Avg/500m:    02:17.0
Drag Factor:    121
Per Mile:    00:07:21