5.36mi, 53:54, 31 JUL 18, Springfield, Virginia

iThink:
For Against, "Outside A Heart"

WX at 6 AM (10) Jul 31 69 (21) 69 (21) 30.1 (1019) Calm RH 100

Odometer 18B: 223.5mi

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

I am exhausted from work but I had to get this one in. Slow, gritty start that didn't level off until about 35 minutes in, when I was fully warmed up and proceeded to accelerate. Ugh.

I am starting to hate my job.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:50 12:50 10:42 10:42 1.20
1.28 25:48 12:57 10:07 10:24 2.48
1.65 42:30 16:42 10:07 10:17 4.13
1.23 53:54 11:25 09:17 10:03 5.36

5.83mi, 67:02, 28 JUL 18, Springfield, Virginia

iThink:
Me First and the Gimme Gimmes, "The Boxer"

WX at 8 AM (12) Jul 28 73.6 (23.1) 69.4 (20.8) 30.01 (1016) Calm RH 87

Odometer 18B: 217.7mi

Z3. Average/max heart rate = 142/165

Slow run, but I was tired. Out of gas.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
5.83 67.02 67:02 11:30 11:30 5.83

7.06mi, 74:35, 27 JUL 18, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"
Touché Amoré, "Pathfinder"
Sugar, "Gift"

WX at 6 AM (10) Jul 27 70.3 (21.3) 70.3 (21.3) 29.95 (1014) Calm RH 100

Odometer 18B: 211.9mi

Z3 start, Z4 finish. Average/max heart rate = 146/178

This week has been horrifically bad at work, as I expected.

Next week promises little better. I hope to run more, though.  I feel like I'm starting to lard out, except that I've been so exhausted at work that it doesn't feel that way.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 14:05 14:05 09:31 09:31 1.48
0.68 22:28 08:22 12:19 10:24 2.16
3.44 60:07 37:39 10:57 10:44 5.60
1.46 74:35 14:28 09:55 10:34 7.06

7.05mi, 76:29, 23 JUL 18, Springfield, Virginia

iThink:
Minor Threat, "Salad Days"

6 AM (10) Jul 23 75 (24) 75 (24) 29.89 (1012) Calm light drizzle; mist RH 100

Odometer 18B: 204.4mi

Z3 start, Z4 finish. Average/max heart rate = 146/179

This morning's weather was oppressively miserable. It was in between a torrential rainstorm the day prior and a rainstorm that is rolling as I type this.  The air was completely still and man, did it suck.

I still needed to get something in because this week at work is going to be a bad one.

Splits

SGMT AGGRGT SEGMT PERMI AVGPC DIST
1.48 15:27 15:27 10:26 10:26 1.48
4.11 61:49 46:22 11:17 11:03 5.59
1.46 76:29 14:41 10:03 10:51 7.05

8.2mi, 88:42, 21 JUL 18, Springfield, Virginia

iThink:
Anberlin, "Cold War Transmissions
Minor Threat, "Salad Days"

WX at 9 AM (13) Jul 21 73 (23) 68 (20) 29.96 (1014) ESE 3 light drizzle RH 83

Odometer 18B: 196.7mi

Z3. Average/max heart rate = 144/169

I'd forgotten that I ran on the 18th. Doesn't feel like it, as hellish as work was this past week.Two runs in the last seven days. Ugh.

This run was deliberately slow to see how I'd feel after being out of the saddle most of the week. It felt ugly, but it's better than nothing.

Splits

SGMT AGGRGT SEGMT PERMI AVGPC DIST
1.47 14:15 14:15 09:41 09:41 1.47
5.26 74:05 59:50 11:23 11:00 6.73
1.47 88:42 14:37 09:56 10:49 8.20

4.08mi, 39:51, 18 JUL 18, Springfield, Virginia

iThink:
Minor Threat, "Salad Days"
Circle Jerks, "Beat Me Senseless"

WX at 6 AM (10) Jul 18 68.7 (20.4) 61.5 (16.4) 29.92 (1013) NW 6 RH 77

Odometer 18B: 188.5mi

Z3. Average/max heart rate = 144/175

Not on tired legs for once, but exhausted after two days of insane work. I needed to get something in to offset the lack of exercise, so today's run was required no matter how little sleep I got.

Splits

SGMT AGGRGT SEGMT PERMI AVGPC DIST
1.20 12:18 12:18 10:15 10:15 1.20
0.83 20:14 07:56 09:34 09:58 2.03
0.83 28:39 08:25 10:09 10:01 2.86
1.22 39:51 11:12 09:11 09:46 4.08

8.8mi, 1:40:55, 14 JUL 18, Springfield, Virginia

iThink:
None.

WX at 9 AM (13) Jul 14 76.1 (24.5) 60.6 (15.9) 30.19 (1022) SSW 3 RH 59

Odometer 18B: 184.4mi

Z3. Average/max heart rate = 142/165

Easy run, but long. This was an attempt to keep the Running Partner sufficiently disciplined to not run at redline pace for that distance. My legs are tired, though.

Splits

SGMT AGGRGT SEGMT PERMI AVGPC DIST
1.46 14:40 14:40 10:03 10:03 1.46
5.13 75:42 01:01 11:54 11:29 6.59
2.12 99:44 24:02 11:20 11:27 8.71
0.09 100:37 00:54 09:57 11:26 8.80

4.07mi, 40:55, 12 JUL 18, Springfield, Virginia

iThink:
John Scott, opening credits music from the film The Final Countdown
Metallica, "Creeping Death"

WX at 6 AM (10) Jul 12 67.8 (19.9) 55.9 (13.3) 30.1 (1019) Calm RH 65

Odometer 18B: 175.6mi

Z3. Average/max heart rate = 142/165

Easy run, but not quite recovery. I needed to get something that's more rigorous than just wogging, but not as long as the usual 7.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 13:22 13:22 10:57 10:57 1.22
0.81 21:14 07:52 09:43 10:28 2.03
0.84 29:33 08:19 09:54 10:18 2.87
1.20 40:55 11:22 09:29 10:03 4.07

7.06mi, 77:59, 11 JUL 18, Springfield, Virginia

iThink:
Touché Amoré, "Home Away From Here"

WX at 6 AM (10) Jul 11 73.6 (23.1) 65.1 (18.4) 29.92 (1013) W 3 RH 74

Odometer 18B: 171.5mi

Z3. Average/max heart rate = 139/159

My legs are starting to get tired in spite of the slow relative pace. That's a function of accumulated mileage given that my low weeks are in the low 20mpw-range, and my heavy weeks are almost 30mpw. That's a lot more than I've run in the past, although it hasn't translated into weight loss that I'd like.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 14:20 14:20 09:41 09:41 1.48
4.11 62:37 48:17 11:45 11:12 5.59
1.47 77:59 15:22 10:27 11:03 7.06

7.06mi, 75:18, 10 JUL 18, Springfield, Virginia

iThink:
deadmau5, "there might be coffee"

WX at 6 AM (10) Jul 09 63.7 (17.6) 63 (17) 29.93 (1013) Calm RH 97

Odometer 18B: 163.9mi

Z3. Average/max heart rate = 138/163

Weather was still good in spite of relative lack of sleep last night. The hard part was getting the Running Partner to go slowly enough to do a proper recovery. That requires degrees of discipline that seem paradoxical.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 14:37 14:37 09:52 09:52 1.48
4.11 60:43 46:06 11:13 10:52 5.59
1.47 75:18 14:36 09:56 10:40 7.06

7.01mi, 72:00, 9 JUL 18, Springfield, Virginia

iThink:
deadmau5, "there might be coffee"

WX at 6 AM (10) Jul 09 55.2 (12.9) 54.7 (12.6) 30.27 (1025) Calm RH 98

Odometer 18B: 155.8mi

Z3. Average/max heart rate = 142/166

The weather was a delightful change from the last week, and the pace reflected. I hadn't hydrated the night before so the beginning of today was gritty. The return leg, on the other hand, felt much better and reflected some of the water I drank this morning finally settling in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.42 13:48 13:48 09:43 09:43 1.42
4.16 58:24 44:36 10:43 10:28 5.58
1.43 72:00 13:35 09:30 10:16 7.01

7.03mi, 82:07, 6 JUL 18, Springfield, Virginia

iThink:
Dos Gringos, "Going In For Guns"
Jack Say, "Brass Bonanza" (as in the Hartford Whalers fight song, yes.)

WX at 66 AM (10) Jul 06 78.8 (26.0) 74.1 (23.4) 30.1 (1019) SSW 5 RH 85

Odometer 18B: 155.8mi

Z3. Average/max heart rate = 139/158

Feeling even more run down than normal, but I needed to work off last night's dinner. But I am really, really tired. And the times reflect, even when the relative humidity is below 100 percent.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.44 16:31 16:31 11:28 11:28 1.44
4.12 65:48 49:16 11:58 11:50 5.56
1.47 82:07 16:20 11:06 11:41 7.03

7.05mi, 76:56, 5 JUL 18, Springfield, Virginia

iThink:
Anberlin, "Cold War Transmissions"

WX at 6 AM (10) Jul 05 74.7 (23.7) 74.7 (23.7) 30.28 (1025) Calm RH 100

Odometer 18B: 147.9mi

Z3. Average/max heart rate = 148/168

I am tiring of this 100% humidity weather, but when it's hot outside, you still have to train. I took yesterday off, but by the end of the day, it was plainly apparent I needed to get back at it today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.46 14:59 14:59 10:16 10:16 1.46
4.11 61:26 46:27 11:18 11:02 5.57
1.48 76:56 15:31 10:29 10:55 7.05

7.06mi, 79:38, 3 JUL 18, Springfield, Virginia

iThink:
Chris Stamey, "14 Shades of Green"

WX at 6 AM (10) Jul 03 75 (24) 75 (24) 30.11 (1019) Calm mist RH 100

Odometer 18B: 138.8mi

Z3. Average/max heart rate = 144/164

I felt horrid today, but still ground out a slow sucky run. Goddamn does the weather absolutely suck.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:53 15:53 10:48 10:48 1.47
4.12 64:12 48:19 11:44 11:29 5.59
1.47 79:38 15:27 10:30 11:17 7.06

7.08mi, 79:21, 2 JUL 18, Springfield, Virginia

iThink:
Rise Against, "Help Is On The Way"

WX at 6 AM (10) Jul 02 72.3 (22.4) 72.3 (22.4) 30.05 (1017) Calm mist RH 100

Odometer 18B: 131.2mi

Z3. Average/max heart rate = 140/164

What a miserable day for weather. Hot, still, super-humid, but at least I got something in. Today is going to be hot as balls.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 15:08 15:08 10:18 10:18 1.47
4.13 63:33 48:25 11:43 11:21 5.60
1.48 79:21 15:49 10:41 11:12 7.08

3.08mi, 32:31, 28 JUN 18, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"

WX at 11 AM (15) Jun 28 84.2 (29.0) 70.2 (21.2) 29.83(1010) NW 7 RH 62

Odometer 18B: 124.1mi

Z3. Average/max heart rate = 146/165

Slow run but much later start than expected. Today was going to be recovery regardless, so distance might not matter as much but controlled pace would.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.08 32:31 32:31 10:34 10:34 3.08

5.34mi, 50:54, 27 JUN 18, Springfield, Virginia

iThink:
Randy Edelman, "Armistead is Hit"

WX at 11 AM (15) Jun 27 75 (24) 69 (21) 30.02 (1016) S 6 RH 83

Odometer 18B: 121.0mi

Z4 high. Average/max heart rate = 158/178

I didn't feel great but this was a hard run that I desperately needed to do. I didn't enjoy it, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 11:31 11:31 09:36 09:36 1.20
1.29 23:41 12:10 09:26 09:31 2.49
1.65 39:38 15:58 09:40 09:34 4.14
1.20 50:54 11:16 09:23 09:32 5.34

7.07mi, 79:00, 25 JUN 18, Springfield, Virginia

iThink:
For Against, "Outside A Heart"
Aly & AJ, "In A Second"

WX at 8 AM (12) Jun 25 74.7 (23.7) 65.3 (18.5) 30.02 (1016) NW 7 RH 74

Odometer 18B: 115.6mi

Z2-Z3 low. Average/max heart rate = 134/160

Still not feeling back up to snuff, but at the very least I was able to get something in, which is far better than yesterday. First start was not auspicious, the return leg far more so.

I have managed to crush out the lateral sides of the heel of these shoes after only 100 miles. I might have to go back to stability shoes for the next ones.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.49 15:06 15:06 10:08 10:08 1.49
4.11 64:36 49:30 12:03 11:32 5.60
1.47 79:00 14:24 09:47 11:10 7.07

2.96mi, 32:54, 24 JUN 18, Springfield, Virginia

iThink:
Andante from Mozart, Symphony No. 40 in g minor
Elaine Hagenberg, "As the Rain Hides the Stars"

WX at 11 AM (15) Jun 24 80.1 (26.7) 73.2 (22.9) 29.87 (1011) Calm

Odometer 18B: 107.3mi

Z3 low. Average/max heart rate = 132/155

The incoming iThink was a throwback to something I listened to a lot as a kid; I had a LP of the Herbert von Karajan Berlin Philharmonic 1978 performance when I was a middle schooler and for the summer of 1985, this was quite possibly my most played tape in my collection.

Dead legs in a bad way. I decided to exercise some discretion. I have not felt this dead in a long, long time.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 16:37 16:37 11:18 11:18 1.47
1.49 32:54 16:17 10:56 11:07 2.96

8.19mi, 88:56, 23 JUN 18, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 11 AM (15) Jun 23 71 (22) 69 (21) 29.83 (1010) Calm mist RH 93

Odometer 18B: 104.3mi

Z3. Average/max heart rate = 144/159

Easy run today after a few days of going at redline pace at work. I was tired but the longer run was okay and getting out there was important.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.47 14:49 14:49 10:04 10:04 1.47
5.25 74:12 59:24 11:19 11:03 6.72
1.47 88:56 14:44 10:01 10:52 8.19