5.0mi, 47:48, 31 OCT 17, Springfield, Virginia

iThink:
Jacob Narverud, "Lunar Lullaby"

WX at 6 AM (10) Oct 31 37.6 (3.1) 36.0 (2.2) 30.04 (1017) Calm RH 93

Odometer 17B: 157.8mi

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

Not exceedingly hard, but not easy. The times this morning were particularly unimpressive given how I felt.

Today was a day to think about my professional future as I have become increasingly disenchanted with my current work - to the point where I would consider retirement. That is the tipping point that most officers approach, but my disenchantment is becoming particularly pointed at a time where I have much less agency over my life than I thought.

Splits

SGMT AGGRG SEGMT PERMI AVGPC
1.20 12:28 12:28 10:23 10:23
1.30 25:28 13:00 10:00 10:11
1.29 38:29 13:01 10:05 10:09
1.21 49:49 11:20 09:22 09:58

5.0mi, 47:48, 30 OCT 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"
Tommy Keene, "Highwire Days"
Daft Punk, "End of Line"

WX at 6 AM (10) Oct 30 48 (9) 37 (3) 29.5 (998) WNW 17 RH 66

Odometer 17B: 152.8mi

Z4. Average/max heart rate = no reading.

First legitimate hard run in a while as the Running Partner is on a rest week for tendinitis.

I didn't feel very great starting out, as evidenced by the first mile split. Some of that might be attributed to my general malaise at work lately given that I have two more years left in my job. Another reason might be just accumulated stress. Nonetheless, by the last lap I was feeling much better, so I guess that's a better sign.

Nonetheless, my general lack of motivation is giving way to the realization that I'm starting to lard out, so it's time to get at it again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:00 12:00 10:00 10:00 1.20
1.30 24:06 12:06 09:18 09:38 2.50
1.29 36:52 12:46 09:54 09:44 3.79
1.21 47:48 10:56 09:02 09:34 5.00

7.21mi, 81:41, 26 OCT 17, Springfield, Virginia

iThink:
The Wombats, "Give Me A Try"

WX at 6 AM (10) Oct 26 50 (10) 37 (3) 29.83 (1010) NW 10 light rain RH 61

Odometer 17B: 147.8mi

Z2-Z3. Average/max heart rate = no reading.

Light wogging, even on the return leg. My legs are tired but I need to burn lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 16:02 16:02 10:37 10:37 1.51
4.19 65:39 49:37 11:50 11:31 5.70
1.51 81:41 16:02 10:37 11:19 7.21

7.21mi, 75:16, 25 OCT 17, Springfield, Virginia

iThink:
Game Theory, "No Love"

WX at 6 AM (10) Oct 25 51.6 (10.9) 44.6 (7.0) 29.82 (1009) Calm RH 76

Odometer 17B: 140.6mi

Z3. Average/max heart rate = no reading.

Better than yesterday, but I got more sleep and was mentally in a better place than I was yesterday. Progress.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:23 14:23 09:32 09:32 1.51
4.19 61:00 46:37 11:08 10:42 5.70
1.51 75:16 14:16 09:27 10:27 7.21

7.24mi, 81:07, 24 OCT 17, Springfield, Virginia

iThink:
Game Theory, "No Love"

WX at 6 AM (10) Oct 24 60 (16) 59 (15) 29.75 (1007) Variable 3 RH 93

Odometer 17B: 133.4mi

Z2-Z3. Average/max heart rate = no reading.

I am mentally spent (and completely burnt the fuck out at work) but needed to get at it since I agreed to meet the Running Partner this AM. Otherwise I would've slept in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 16:45 16:45 11:06 11:06 1.51
4.22 65:24 48:39 11:32 11:25 5.73
1.51 81:07 15:43 10:25 11:12 7.24

5.0mi, 48:03, 21 OCT 17, Springfield, Virginia

iThink:
The Wombats, "Give Me A Try"

WX at 9 AM (13) Oct 21 50.7 (10.4) 49.1 (9.5) 30.35 (1027) Calm RH 94

Odometer 17B: 126.1mi

Z3. Average/max heart rate = no reading.

Not slow but not fast. I had to get out because I was starting to feel like a fat piece of shit and that is my usual signal to get back at it.

I was physically wrecked almost all week after my PT test.  I have never felt so destroyed, ever.

The Wombats song I attribute to a recruiting short film on YouTube for the St Andrews University Women's Shinty club (that I found after reading some story on the BBC News site about rural Scotland). As in the St Andrews University in Scotland. The utterly weird things I find on the Internet never cease to boggle the mind. Also, I had attended a briefing that St Andrews gave when I was in 10th grade and I seriously thought about it for a short while. I gave it up when I realized I couldn't be in a precomissioning program for the US military in a non-US university and it never occurred to me to go to OCS instead.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:31 11:31 09:36 09:36 1.20
1.30 24:17 12:46 09:49 09:43 2.50
1.29 37:10 12:53 09:59 09:48 3.79
1.21 48:03 10:53 09:00 09:37 5.00

Record APFT, 287 points, 17 OCT 17, Arlington, VA

iThink:
Journey, "Only the Young"

WX at      6 AM (10) Oct 17     48.0 (8.9)     36.0 (2.2)     30.33 (1027)     N 7 RH 60

Odometer 17B: 121.1mi

Z5.  Average/max heart rate = no reading

First two events went quick and remarkably easy.  In no small part because of weather, the run went quicker than I expected.  I've shrunk another half inch from last time and that possibly affected my weigh-in, but I get taped every time anyway.  Prep was better than the last time, and it paid off.

I never remember how many situps I have to do to max, so I gave myself a lot of padding.  I don't think that affected my run, but it doesn't matter since I met my basic standard anyway.  200 points going into the run, without fail.




Pig out time.

Splits
Pushups: 70
Situps: 80
2MR: 15:36

5.0mi, 49:43, 15 OCT 17, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 11 AM (15) Oct 15 68.0 (20.0) 64.0 (17.8) 30.07 (1018) S 6 RH 87

Odometer 17B: 118.1mi

Z3. Average/max heart rate = no reading.

Slow easy run for a day where I had largely taken the last few days off from running (or for that matter, much of anything) and I forced myself to get an easy run so I didn't completely lard out.

On the bright side, nothing but negative splits. Of course, I didn't feel that great starting out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:40 12:40 10:33 10:33 1.20
1.30 25:38 12:58 09:58 10:15 2.50
1.29 38:20 12:42 09:51 10:07 3.79
1.21 49:43 11:23 09:24 09:57 5.00

7.27mi, 80:36, 11 OCT 17, Springfield, Virginia

iThink:
Israel Kamakawiwoʻole, "Somewhere Over the Rainbow"

WX at 6 AM (10) Oct 11 73 (23) 71 (22) 30.04 (1017) Calm RH 94

Odometer 17B: 113.1mi

Z2-Z3 low. Average/max heart rate = no reading.

Easy run. I have no earthly idea why today's iThink stuck, but it would not dislodge. This was made easier because I am trying to teach the Running Partner to run recovery runs properly, which is not too hard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 15:42 15:42 10:24 10:24 1.51
4.25 65:06 49:24 11:37 11:18 5.76
1.51 80:36 15:30 10:16 11:05 7.27

9.38mi, 100:45, 9 OCT 17, Springfield, Virginia

iThink:
James Horner, "Combat Drop"
James Horner, "Stealing the Enterprise"

WX at 10 AM (14) Oct 09 75 (24) 73 (23) 29.88 (1011) S 9 light rain RH 94

Odometer 17: 399.2mi

Z3. Average/max heart rate = no reading.

This was a time trial for the Running Partner, who went hard yesterday and is now paying for it. Today's rough run (albeit not for me) was a function of not hydrating enough before the start.

Finally, time to retire these shoes.

Splits

SGMT AGGRGT SEGMT PERMI AVGPC DIST
1.51 15:05 15:05 09:59 09:59 1.51
6.36 85:37 10:32 11:05 10:52 7.87
1.51 100:45 15:08 10:01 10:44 9.38

10,000m on Concept2 Model D, 46:13.3, 8 OCT 17, Springfield, Virginia

iThink: none.

WX at 3 PM (19) Oct 08     80.6 (27.0)     72.7 (22.6)     29.95 (1014)     SSE 8 RH 76

Odometer 14B: 411.0mi

Z3 high.  Average heart rate = 152

I didn't feel very motivated to do much, but I needed to get something in, so I decided to go 10km on the erg.  I've gotten slower, which is sort of to be expected as I concentrate less on strength.  Working out is not the therapy for me that it is for others.  I could care, but I don't give a shit.  I do what I have to do.

Splits
Distance:    10000
Time:    46:13.3
Avg/500m:    02:18.7
Drag Factor:    109
Per Mile:    00:07:26

7.21mi, 78:12, 6 OCT 17, Springfield, Virginia

iThink:
Johnny Marr, "Getting Away With It (Live)"
Electronic, "Tighten Up"

WX at 6 AM (10) Oct 06 59.9 (15.5) 58.8 (14.9) 30.12 (1019) Calm RH 96

Odometer 17B: 105.9mi

Z4 ingress, Z3 remainder. Average/max heart rate = no reading.

Recovery run for the Running Partner was not disciplined and run too fast. I took a leisurely return leg as my ingress was kind of quick.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:59 13:59 09:16 09:16 1.51
4.19 62:44 48:45 11:38 11:01 5.70
1.51 78:12 15:28 10:15 10:51 7.21

7.21mi, 73:39, 5 OCT 17, Springfield, Virginia

iThink:
Ariana Grande, "Break Free" (Jon Electra Remix)

WX at 6 AM (10) Oct 05 50.4 (10.2) 49.3 (9.6) 30.21 (1023) Calm RH 96

Odometer 17: 389.8mi

Z3. Average/max heart rate = no reading.

After taking the last few days off, today went better, but I was running too much last week. I also continue to chump sleep and need to figure out how to go to sleep earlier when everyone else is up until midnight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 14:08 14:08 09:22 09:22 1.51
4.19 59:26 45:18 10:49 10:26 5.70
1.51 73:39 14:13 09:25 10:13 7.21

7.02mi, 82:18, 2 OCT 17, Springfield, Virginia

iThink:
Zolof the Rock and Roll Destroyer, "Can't Stand It"
The Lemonheads, "Tenderfoot"

WX at 6 AM (10) Oct 02 44.1 (6.7) 42.8 (6.0) 30.36 (1028) Calm RH 95

Odometer 17B: 98.7mi

Z3 low. Average/max heart rate = no reading.

Recovery run on beat legs. Taking tomorrow off.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.40 16:31 16:31 11:48 11:48 1.40
4.22 66:04 49:33 11:45 11:45 5.62
1.40 82:18 16:14 11:36 11:44 7.02

9.31mi, 97:56, 1 OCT 17, Springfield, Virginia

iThink:
The Descendents, "Coolidge"
Sugarcult, "Dead Living"

WX at 10 AM (14) Oct 01 59.0 (15.0) 44.6 (7.0) 30.41 (1029) Calm RH 59
WX at 9 AM (13) Oct 01 55.2 (12.9) 42.8 (6.0) 30.4 (1029) Calm RH 63

Odometer 17: 382.6mi

Z3. Average/max heart rate = no reading.

Long slow run, and I am seriously beat up from yesterday's run. I was tired yesterday, and I could feel it today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.52 14:30 14:30 09:32 09:32 1.52
1.89 34:28 19:58 10:34 10:06 3.41
1.31 48:21 13:53 10:36 10:15 4.72
3.19 82:35 34:14 10:44 10:26 7.91
1.40 97:56 15:21 10:58 10:31 9.31

7.71mi, 74:20, 30 SEP 17, Springfield, Virginia

iThink:
The Cure, "A Forest" from Concert
Ricky Mears, "Threads"

WX at 4 PM (20) Sep 30 66.4 (19.1) 41.9 (5.5) 30.25 (1024) NNW 9 RH 40

Odometer 17B: 91.7mi

Z4. Average/max heart rate = no reading.

Last few days have been days off that I probably shouldn't have taken, but I was tired. I am still tired, but I had to get something in today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.42 13:32 13:32 09:32 09:32 1.42
2.25 35:39 22:07 09:50 09:43 3.67
2.06 56:10 20:31 09:58 09:48 5.73
0.55 61:16 05:06 09:16 09:45 6.28
1.43 74:20 13:04 09:08 09:38 7.71

7.21mi, 83:59, 27 SEP 17, Springfield, Virginia

iThink:
John Barry, "Space March (Capsule In Space)" AURALNAUTS Remix

WX at 6 AM (10) Sep 27 72.0 (22.2) 66.6 (19.2) 29.88 (1011) NNW 5 RH 83

Odometer 17: 373.3mi

Z4 ingress and return, Z3 midleg. Average/max heart rate = no reading.

Forced recovery run for me and for the Running Partner, who is not familiar with pacing on recovery runs. The challenge for inexperienced runners is that they want to push all the time. The hardest thing to do, then, is to take recovery days properly.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 15:52 15:52 10:30 10:30 1.51
4.19 68:05 52:13 12:28 11:57 5.70
1.51 83:59 15:54 10:32 11:39 7.21

7.21mi, 72:57, 26 SEP 17, Springfield, Virginia

iThink:
John Barry, "Space March (Capsule In Space)" AURALNAUTS Remix

WX at 6 AM (10) Sep 26 62.6 (17.0) 61.3 (16.3) 29.98 (1015) Calm RH 95

Odometer 17: 366.1mi

Z4 ingress and return, Z3 midleg. Average/max heart rate = no reading.

Fast start, fast finish, and a surprising fast run for the Running Partner. I'm sure I'll pay for this later this week, because the outbound and return was surprising for the distance I went yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.51 13:28 13:28 08:55 08:55 1.51
4.19 59:23 45:55 10:58 10:25 5.70
1.51 72:57 13:34 08:59 10:07 7.21

8.38mi, 90:02, 25 SEP 17, Springfield, Virginia

iThink:
John Barry, "Space March (Capsule In Space)" AURALNAUTS Remix

WX at 6 AM (10) Sep 25 63.7 (17.6) 62.8 (17.1) 30.02 (1016) Calm RH 96

Odometer 17B: 84.0mi

Z4 ingress and return, Z3 low midleg. Average/max heart rate = no reading.

Took the Running Partner for a longer-than usual, but much more hilly run. Ingress and egress were fast, but that's what happens when you take two full days off. The easy leg during the middle was pretty important, though, coming back from overtraining.

Still not getting enough sleep, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.38 13:13 13:13 09:35 09:35 1.38
5.62 77:20 04:07 11:25 11:03 7.00
1.38 90:02 12:42 09:12 10:45 8.38

5.0mi, 49:08, 22 SEP 17, Springfield, Virginia

iThink:
Kyle Richards, "Jester" from the video game Terminal Velocity
Better than Ezra, "In The Blood"

WX at 9 AM (13) Sep 22 71.6 (22.0) 64.4 (18.0) 30.08 (1018) NW 3 RH 78

Odometer 17: 358.9mi

Z3 start, Z4 finish. Average/max heart rate = no reading.

I think I may be overtrained! I spent the last two days doing absolutely nothing and having no energy. The presence of two psychotic dogs and not enough rest might be a factor too, but still. The last mile represents some redemption for this run, which did not start promising.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:21 12:21 10:17 10:17 1.20
1.30 25:09 12:48 09:51 10:04 2.50
1.29 38:01 12:52 09:58 10:02 3.79
1.21 49:08 11:07 09:11 09:50 5.00