4.08mi, 46:10, 29 OCT 18, Springfield, Virginia

iThink:
Bob Mould, "You Say You"
Bob Mould, "Pray for Rain"

WX at 6 AM (10) Oct 29 50.5 (10.3) 47.1 (8.4) 29.8 (1009) Calm RH 87

Odometer 18B: 19.9mi

Z3 mid. Average/max heart rate = 140/158

Easy recovery run after yesterday. The goal was to hold at below anaerobic threshold pace, which was mostly successful.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 14:08 14:08 11:46 11:46 1.20
0.83 23:20 09:12 11:05 11:29 2.03
0.84 33:22 10:02 11:57 11:38 2.87
1.21 46:10 12:48 10:35 11:19 4.08

6.67mi, 64:37, 28 OCT 18, Springfield, Virginia

iThink:
Above and Beyond feat. Oceanlab, "On A Good Day"

WX at 2 PM (18) Oct 28 58.3 (14.6) 45.0 (7.2) 29.85 (1010) W 9 RH 61

Odometer 18B: 15.8mi

Z4. Average/max heart rate = 158/175

First run in a few days. Inconsistency is the watchword, but at least I got one in. Could've been much worse, and the weather was okay.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 11:55 11:55 09:51 09:51 1.21
0.63 17:41 05:46 09:10 09:37 1.84
0.64 24:30 06:49 10:39 09:53 2.48
1.29 37:01 12:31 09:42 09:49 3.77
1.65 52:58 15:57 09:40 09:46 5.42
1.25 64:37 11:39 09:19 09:41 6.67

4.1mi, 39:48, 23 OCT 18, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
Basil Poledouris, "Rock Shop" from the RoboCop OST

WX at 6 AM (10) Oct 25 32.2 (0.1) 32.0 (0.0) 30.25 (1024) Calm RH 99

Odometer 18B: 9.1mi

Z4. Average/max heart rate = 155/171

The road to recovery beckons. For once, two runs in a row where I didn't feel bad. Of course, they were punctuated by a rest day. Still, better than nothing!

Maybe it might even warrant a longer run this weekend. Positive steps. Also, the weather was excellent, so bonus.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:18 12:18 10:10 10:10 1.21
0.84 20:10 07:52 09:22 09:50 2.05
0.84 28:41 08:31 10:08 09:55 2.89
1.21 39:48 11:08 09:12 09:43 4.10

4.1mi, 39:04, 23 OCT 18, Springfield, Virginia

iThink:
Descendents, "Spineless and Scarlet Red"

WX at 5 AM (9) Oct 23 39.2 (4.0) 39.2 (4.0) 30.1 (1019) Calm RH 100

Odometer 18: 377.0mi

Z4. Average/max heart rate = 155/170

First run in a long while and a reasonably quick one. This is good given my back the last few weeks.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:03 12:03 09:57 09:57 1.21
0.84 19:44 07:41 09:09 09:38 2.05
0.84 28:04 08:20 09:55 09:43 2.89
1.21 39:04 11:01 09:06 09:32 4.10

5.0mi, 52:00, 13 OCT 18, Springfield, Virginia

iThink:
Touché Amoré, "Palm Dreams"
Sugarcult, "Dead Living"

WX at 3 PM (19) Oct 13 58.6 (14.8) 43.5 (6.4) 30 (1015) NW 10 RH 57

Odometer 18B: 5.0mi

Z4. Average/max heart rate = 149/164

Beautiful weather, and the deadest legs I've run on in a minor eternity. Fuck.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:11 13:11 10:54 10:54 1.21
1.29 26:49 13:38 10:34 10:43 2.50
1.29 40:18 13:29 10:27 10:38 3.79
1.21 52:00 11:42 09:40 10:24 5.00

5.0mi, 51:00, 12 OCT 18, Springfield, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 6 AM (10) Oct 12 58.5 (14.7) 48.7 (9.3) 29.71 (1006) NNW 8 RH 70

Odometer 18: 373.0mi

Z3-Z4. Average/max heart rate = 144/159

This is what I've been reduced to for a "good" run. At least the weather was amazing. For once.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:54 12:54 10:39 10:39 1.21
1.29 26:10 13:17 10:18 10:28 2.50
1.29 39:22 13:12 10:14 10:23 3.79
1.21 51:00 11:37 09:36 10:12 5.00

4.63mi, 54:35, 11 OCT 18, Springfield, Virginia

iThink:
"The Schuyler Sisters" from the musical Hamilton. Yes, really.


WX at 6 AM (10) Oct 11 74 (24) 73 (23) 29.75 (1007) SE 7 light rain RH 98

Odometer 18: 368.0mi

Z3. Average/max heart rate = 134/155

Not fast, not ambitious, and I kind of don't care. but better than nothing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.83 09:50 09:50 11:51 11:51 0.83
2.94 46:08 36:18 12:21 12:14 3.77
0.86 54:35 08:27 09:49 11:47 4.63

4.57mi, 56:19, 9 OCT 18, Springfield, Virginia

iThink:
Bob Mould, "The Descent"
Bob Mould, "You Say You"

WX at 6 AM (10) Oct 09 71 (22) 69 (21) 30.31 (1026) Calm RH 93

Odometer 18: 363.0mi

Z2-Z3. Average/max heart rate = 129/146

Back hurts from walking around yesterday most of the day. Stretching helps but only so much. Today was a slow and were I not meeting the Running Partner, I would've slept in.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.81 09:55 09:55 12:15 12:15 0.81
2.93 46:36 36:41 12:31 12:28 3.74
0.83 56:19 09:42 11:41 12:19 4.57

4.1mi, 40:14, 8 OCT 18, Springfield, Virginia

iThink:
U2, "I Will Follow"
Sugarcult, "Dead Living"

WX at 8 AM (12) Oct 08 72 (22) 71 (21) 30.19 (1022) Calm RH 100

Odometer 18: 358.4mi

Z4. Average/max heart rate = 152/169

Hard start to a rough run for relative effort. I was okay considering my back, but nothing to write home about. Also nothing to cry about either given the last few months.

Surprisingly, for the amount of mileage I've put on these shoes (New Balance 880V8), my knees don't hurt, and that's surprising. If I'd been in my usual Asics GT-2000-series shoes, I think the outcome would be very different.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 12:06 12:06 09:55 09:55 1.22
0.83 20:08 08:02 09:40 09:49 2.05
0.83 28:51 08:43 10:31 10:01 2.88
1.22 40:14 11:22 09:19 09:49 4.10

7.49mi, 93:15, 6 OCT 18, Springfield, Virginia

iThink:
None.

WX at 10 AM (14) Oct 06 68 (20) 68 (20) 30.21 (1023) Calm RH 100

Odometer 18B: 354.3mi

Z3. Average/max heart rate = 136/154

Slow run for recovery, also because of distance and humidity.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.26 02:45 02:45 10:33 10:33 0.26
7.16 92:30 29:45 12:32 12:28 7.42
0.07 93:15 00:45 10:43 12:27 7.49

5.0mi, 56:18, 3 OCT 18, Springfield, Virginia

iThink:
Descendents, "Spineless and Scarlet Red"

WX at 6 AM (10) Oct 03 69 (21) 69 (20) 29.94(1014) Calm RH 95

Odometer 18B: 346.8mi

Z3. Average/max heart rate = 140/155

Not quite a recovery run, but a deliberate pace to hold below anaerobic threshold. My legs were feeling yesterday's run so today needed to be a day of some discretion.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 14:06 14:06 11:45 11:45 1.20
1.29 28:25 14:19 11:06 11:25 2.49
1.29 43:14 14:49 11:29 11:26 3.78
1.22 56:18 13:04 10:43 11:16 5.00

4.10mi, 40:38, 2 OCT 18, Springfield, Virginia

iThink:
The Lemonheads, "Steve's Boy"


WX at 6 AM (10) Oct 02 63 (17) 63 (17) 30.2 (1022) Calm mist RH 100

Odometer 18B: 341.8mi

Z4. Average/max heart rate = 152/165

Faster run, ran deliberately into zone 4, back didn't hurt for once. I could feel my legs being tired, though. Still, what a difference a day makes!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:18 12:18 10:10 10:10 1.21
0.84 20:21 08:03 09:35 09:55 2.05
0.83 28:58 08:37 10:23 10:03 2.88
1.22 40:38 11:40 09:34 09:55 4.10

4.10mi, 43:21, 1 OCT 18, Springfield, Virginia

iThink:
For Against, "Outside A Heart"
Ariana Grande, "Break Free" (Jon Electra remix)
New Order, "Dream Attack"

WX at 6 AM (10) Oct 01 62 (16) 61 (16) 30.29 (1025) Calm RH 95

Odometer 18B: 337.7mi

Z3. Average/max heart rate = 145/161

Recovery run, somewhat. Not run at completely recovery pace, but tried to stay below anaerobic threshold most of the time. I can feel it in my legs, but I need to get back at it so I can start getting back into form.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:08 13:08 10:52 10:52 1.21
0.83 21:48 08:40 10:27 10:41 2.04
0.84 30:59 09:10 10:55 10:45 2.88
1.22 43:21 12:23 10:09 10:34 4.10

5.26mi, 54:29, 30 SEP 18, Springfield, Virginia

iThink:
Touche Amore, "Home Away From Here"
Panzerlied (yes, really.)

WX at 2 PM (18) Sep 30     76 (24)     54.0 (12)     30.33 (1027)     S 7  RH 59

Odometer 18B: 333.6mi

Z4. Average/max heart rate = 156/171

Ugly, ugly, ugly run, first in five days. Not much power in the legs and I will need to stretch out my back in a big way in the next half hour.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.10 12:33 12:33 11:24 11:24 1.10
1.29 25:25 12:52 09:58 10:38 2.39
1.66 42:46 17:22 10:28 10:34 4.05
1.21 54:29 11:43 09:41 10:21 5.26

5.27mi, 57:28, 25 SEP 18, Springfield, Virginia

iThink:
Chris Richards, "Don't Forget About Love"

WX at 6 AM (10) Sep 25 68 (20) 68 (20) 30.23 (1023) Calm RH 100

Odometer 18B: 328.3mi

Z3. Average/max heart rate = 136/159

I didn't do any pushups or planks last night but I need to stretch out my back Today was faster than yesterday, but that's not saying much these days.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 08:30 08:30 09:53 09:53 0.86
2.94 40:51 32:20 11:00 10:45 3.80
0.66 49:32 08:41 13:09 11:06 4.46
0.81 57:28 07:57 09:49 10:54 5.27

5.06mi, 56:27, 24 SEP 18, Springfield, Virginia

iThink:
The Lemonheads, "Tenderfoot"

WX at 5 AM (9) Sep 24 63 (17) 63 (17) 30.25 (1024) Calm RH 100

Odometer 18B: 323.0mi

Z3. Average/max heart rate = 136/159

My back remains tricky. I think I can run, but if I do pushups, I'm going to pay the day afterwards. I didn't feel very fast, in spite of the weather, which was quite nice.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.70 06:38 06:38 09:28 09:28 0.70
2.93 39:54 33:16 11:21 10:59 3.63
0.62 48:40 08:47 14:09 11:27 4.25
0.81 56:27 07:47 09:37 11:09 5.06

4.27mi, 46:35, 20 SEP 18, Springfield, Virginia

iThink:
Rush, "YYZ"

WX at 6 AM (10) Sep 20 67 (19) 67 (19) 29.98 (1015) Calm RH 100

Odometer 18B: 317.7mi

Z3. Average/max heart rate = 142/162

My back was tight last night, which I stretched out, but wasn't sure how I'd feel. I slept okay, but still felt slow. I still felt better than two days ago, although that may not be saying much. I note the time is markedly better than the last few days, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.85 08:48 08:48 10:22 10:22 0.85
2.58 38:28 29:40 11:30 11:13 3.43
0.84 46:35 08:07 09:40 10:55 4.27

4.49mi, 53:58, 18 SEP 18, Springfield, Virginia

iThink:
"Let It Go" from Frozen according to Google Translate

WX at 5 AM (9) Sep 17 75 (23) 75 (23) 29.68 (1005) Calm RH 100

Odometer 18B: 313.4mi

Z2-Z3. Average/max heart rate = 132/150

I felt like shit emotionally, and didn't feel like running fast.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.84 09:56 09:56 11:49 11:49 0.84
2.93 45:18 35:23 12:05 12:01 3.77
0.72 53:58 08:39 12:01 12:01 4.49

4.54mi, 47:22, 17 SEP 18, Springfield, Virginia

iThink:
Snippets of "My Shot" from the musical Hamilton. Really.

WX at 5 AM (9) Sep 17 72.0 (22.2) 69.1 (20.6) 30.09 (1018) ENE 9 RH 91

Odometer 18B: 308.4mi

Z3 high. Average/max heart rate = 145/166

I felt quicker than usual, but the Running Partner was fast today relative to usual pace. Chalk that one up to indignant rage.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.80 07:55 07:55 09:54 09:54 0.80
2.92 39:35 31:40 10:51 10:38 3.72
0.82 47:22 07:47 09:30 10:26 4.54

4.18mi, 50:52, 15 SEP 18, Springfield, Virginia

iThink:
None.

WX at 8 AM (12) Sep 15 69 (21) 66 (19) 30.16 (1021) Calm RH

Odometer 18B: 303.4mi

Z3. Average/max heart rate = 133/156

I got up earlier than I usually like on Saturdays, but was meeting the Running Partner for a slow conversational run on hills, which then becomes a little slower and a little harder.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.18 50:52 50:52 12:10 12:10 4.18