4.10mi, 41:47, 31 MAR 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"

WX at N7 PM (23) Mar 31 50.0 (10.0) 22.6 (-5.2) 29.97 (1014) NW 21H32 RH 33

Odometer 19: 4.1mi

Z3. Average/max heart rate = 148/159

Recovery run today, but also breaking in new shoes. Going back to New Balance 880s after the Asics Gel-Cumulus 20s I had. I'll phase in the new shoes, as I have some time left on the old ones, but I needed an easy shift after yesterday's harder run. It's all downshift until the PT test on Thursday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 12:46 12:46 10:44 10:44 1.19
0.85 21:11 08:26 09:55 10:23 2.04
0.85 30:14 09:03 10:38 10:28 2.89
1.21 41:47 11:33 09:33 10:11 4.10

6.04mi, 58:52, 30 MAR 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"

WX at Noon (16) Mar 30 66.9 (19.4) 42.4 (5.8) 29.99 (1015) SE 6 RH 40

Odometer 18B: 345.5mi

Z4. Average/max heart rate = 157/172

Today was tough! What I wasn't prepared for was a temperature 30F above what I've been used to running the last few weeks. Add the sun to that and I ran somewhat inconsistent pace, but still better than what I might've expected otherwise. I can't argue based on the splits.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 11:46 11:46 09:43 09:43 1.21
2.34 34:31 22:46 09:44 09:43 3.55
1.28 47:23 12:52 10:03 09:49 4.83
1.21 58:52 11:28 09:29 09:45 6.04

5.46mi, 53:56, 28 MAR 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"

WX at 6 AM (10) Mar 28 29.1 (-1.6) 26.2 (-3.2) 30.44 (1030) Calm RH 88

Odometer 18B: 339.5mi

Z3 high. Average/max heart rate = 150/166

I did not want to sally forth, as I'm tired. My job has been crushing me into the ground and home is not great. I got at it, but my heart is empty.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:05 12:05 10:04 10:04 1.20
1.29 24:54 12:49 09:56 10:00 2.49
1.65 41:26 16:32 10:01 10:01 4.14
1.32 53:56 12:30 09:28 09:53 5.46

4.85mi, 51:08, 26 MAR 19, Springfield, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 6 AM (10) Mar 26 42.6 (5.9) 28.4 (-2.0) 30.15 (1020) N 7 RH 56

Odometer 18B: 333.8mi

Z3. Average/max heart rate = 145/164

Slow run, partly out of being tired, partly because I didn't completely purge myself before rolling out and there aren't any places to go along the way. Oops.

It was surprisingly breezy today, so in spite of the temperature, snivel gear was warranted.

Today's iThink is sadly appropriate to my life right now.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:43 12:43 10:30 10:30 1.21
1.29 26:15 13:32 10:30 10:30 2.50
1.29 39:35 13:21 10:21 10:27 3.79
1.06 51:08 11:32 10:53 10:32 4.85

5.0mi, 47:26, 23 MAR 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"

WX at 8 AM (12) Mar 23 36.3 (2.4) 18.5 (-7.5) 30.04 (1017) WNW 16G22 RH 47

Odometer 18B: 329.0mi

Z4. Average/max heart rate = 154/171

First run in a few days, partly because of weather, partly because of lack of motivation.

Also, I've been struck by a particularly virulent case of the fuckits lately.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:03 12:03 09:57 09:57 1.21
1.28 24:15 12:12 09:32 09:44 2.49
1.30 36:40 12:25 09:33 09:41 3.79
1.21 47:26 10:46 08:54 09:29 5.00

4.09mi, 41:15, 20 MAR 19, Springfield, Virginia

iThink:
The Goo Goo Dolls, "Stop the World"
Journey, "Only the Young"

WX at 6 AM (10) Mar 20 28.2 (-2.1) 22.3 (-5.4) 30.39 (1029) Calm RH 78

Odometer 18B: 324.0mi

Z3. Average/max heart rate = 148/163

I almost didn't make it out. It was like pulling teeth. Followup running gait analysis says the increased cadence is right on target.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:37 12:37 10:31 10:31 1.20
0.84 20:55 08:18 09:53 10:15 2.04
0.84 29:52 08:57 10:40 10:22 2.88
1.21 41:15 11:23 09:25 10:05 4.09

5.36mi, 58:34, 17 MAR 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"
Death Cab for Cutie, "Northern Lights"

WX at 4 PM (20) Mar 17 51.8 (11.0) 14.2 (-9.9) 30.16 (1021) WNW 8 RH 21

Odometer 18B: 319.9mi

Z3. Average/max heart rate = 145/160

Easy recovery run, deliberately so, especially after yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:25 13:25 11:05 11:05 1.21
1.29 27:58 14:33 11:17 11:11 2.50
1.65 46:07 18:09 11:00 11:07 4.15
1.21 58:34 12:27 10:17 10:56 5.36

7.52mi, 71:07, 16 MAR 19, Springfield, Virginia

iThink:
The Goo Goo Dolls, "Stop the World"

WX at 1 PM (17) Mar 16 51.1 (10.6) 17.4 (-8.1) 30.14 (1020) NW 18H26 RH 26

Odometer 18B: 314.5mi

Z4 high. Average/max heart rate = 164/176

First run in a few days. I jackrabbitted the first leg and paid for it later, but the weather is amazing and I couldn't pass it up. I will pay for this later, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.79 16:10 16:10 09:02 09:02 1.79
0.90 25:11 09:01 10:01 09:22 2.69
2.33 47:22 22:10 09:31 09:26 5.02
1.29 59:59 12:38 09:47 09:30 6.31
1.21 71:07 11:08 09:12 09:27 7.52

4.07mi, 42:57, 14 MAR 19, Springfield, Virginia

iThink:
Ennio Morricone, "The Untouchables"

WX at 6 AM (10) Mar 14 46.0 (7.8) 34.5 (1.4) 30.17 (1021) S 5 RH 63

Odometer 18B: 314.5mi

Z3 high. Average/max heart rate = 145/160

Not fast, and I wanted to sleep in, but I had to get this one in. I felt better in the last mile, but this is a "have to do" more really than a "want to do."

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 13:02 13:02 10:57 10:57 1.19
0.84 21:42 08:40 10:20 10:41 2.03
0.83 30:57 09:15 11:08 10:49 2.86
1.21 42:57 12:00 09:55 10:33 4.07

5.36mi, 51:02, 13 FEB 19, Springfield, Virginia

iThink:
The Connells, "Upside-Down"
Saint Raymond, "Dancing"

WX at 6 AM (10) Mar 13 27.0 (-2.8) 22.5 (-5.3) 30.34 (1027) Calm RH 82

Odometer 18B: 310.4mi

Z4. Average/max heart rate = 154/172

All in all, the splits were faster than usual, although it's literally been six days since I last ran because work has been absolutely fucking murder and I have been trading exercise for sleep I have to have.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 11:36 11:36 09:36 09:36 1.21
1.29 23:53 12:17 09:31 09:33 2.50
1.64 39:56 16:02 09:47 09:39 4.14
1.22 51:02 11:06 09:06 09:31 5.36

4.1mi, 42:42, 7 MAR 19, Springfield, Virginia

iThink:
The Bats, "Flowers and Trees"

WX at 6 AM (11) Mar 07 21.9 (-5.6) 14.2 (-9.9) 30.36 (1028) Calm RH 71

Odometer 18B: 305.1mi

Z3. Average/max heart rate = 143/163

Easy run, very tired. I needed to get one out, no matter how draggy I felt. It was difficult getting out of bed.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:01 13:01 10:46 10:46 1.21
0.84 21:48 08:47 10:27 10:38 2.05
0.84 31:03 09:15 11:01 10:45 2.89
1.21 42:42 11:39 09:38 10:25 4.10

6.81mi, 63:35, 5 MAR 19, Springfield, Virginia

iThink:
Bob Mould, "The End of Things"
Bob Mould, "The Descent"

WX at 9 AM (14) Mar 05 31.1 (-0.5) 10.6 (-11.9) 30.14 (1020) NW 3 RH 41

Odometer 18B: 301.0mi

Z4. Average/max heart rate = 158/171

Hard run, didn't feel very fast, although the legs suggest I was being more consistent than I thought. This did not feel good, though, and the HRM is the proof.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.78 16:20 16:20 09:11 09:11 1.78
0.90 25:02 08:42 09:40 09:20 2.68
1.28 36:59 11:57 09:20 09:20 3.96
1.65 52:48 15:49 09:35 09:25 5.61
1.20 63:35 10:47 08:59 09:20 6.81

8,000m on Concept2 Model D, 35:22.4, 4 MAR 19, Springfield, Virginia

iThink: Hilary Duff, "Wake Up"

WX at 05:56    NW 9 G 23    10.00    Mostly Cloudy    SCT023 BKN031    35    28             75%    28    NA    29.85    1011.2   

Odometer 14B: 411.0mi

Z3 high.  Average/max heart rate = 148/161

Reconstructed listing as I forgot to post the erg yesterday.  Not great, not slow, but better than nothing.  First half was run hard, but the second was surprisingly not much slower than the second, as I was warmed up already.

Splits
Distance:    8000
Time:    35:22.0
Avg/500m:    02:12.6
Drag Factor:    110
Per Mile:    00:07:07

5.93mi, 61:43, 28 FEB 19, Springfield, Virginia

iThink:
Rush, "Middletown Dreams"

WX at 6 AM (11) Feb 28 39.7 (4.3) 33.1 (0.6) 30.03 (1016) N 3 RH 76

Odometer 18B: 294.2mi

Z3. Average/max heart rate = 143/157

Today kind of sucked. I needed to run, but had no gas in the tank.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.42 25:06 25:06 10:22 10:22 2.42
1.39 40:00 14:55 10:44 10:30 3.81
2.12 61:43 21:43 10:14 10:24 5.93

4.10mi, 40:45, 26 FEB 19, Springfield, Virginia

iThink:
For Against, "Outside A Heart"

WX at 6 AM (11) Feb 26 25.2 (-3.8) 17.4 (-8.1) 30.4 (1029) ESE 3 RH 72

Odometer 18B: 288.3mi

Z3 high. Average/max heart rate = 152/169

Not far, but not seemingly easy or hard, as the cadence/tempo experiment continues. This might be junk miles, but any miles are useful these days.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:34 12:34 10:29 10:29 1.20
0.84 20:47 08:13 09:46 10:11 2.04
0.84 29:40 08:53 10:35 10:18 2.88
1.22 40:45 11:05 09:05 09:56 4.10

4.1mi, 40:36, 24 FEB 19, Springfield, Virginia

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

WX at 5 PM (22) Feb 24 62.2 (16.8) 46.4 (8.0) 29.48 (998) W 7 RH 56

Odometer 18B: 284.2mi

Z3. Average/max heart rate = 149/164

Easy recovery, one that semed to go well, but the weather was as good as it'll get. More experiments with tempo and cadence, which seem to be working.

A good recovery run, although it might've been too fast for a true recovery run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:10 12:10 10:08 10:08 1.20
0.84 20:22 08:12 09:46 09:59 2.04
0.84 29:13 08:51 10:32 10:09 2.88
1.22 40:36 11:23 09:20 09:54 4.10

6.83mi, 64:24, 23 FEB 19, Springfield, Virginia

iThink:
For Against, "Outside A Heart"
The Smiths, "There Is A Light That Never Goes Out" (instrumental) from Complete Soundcheck at Glasgow Barrowlands, 1986

WX at 1 PM (18) Feb 23 39.0 (3.9) 33.6 (0.9) 30.36 (1028) Calm light rain RH 80

Odometer 18B: 280.1mi

Z. Average/max heart rate = 158/170

I was experimenting with tempo as I had a gait analysis done on Thursday; the takeaway was that I had an imbalanced stride (to the right side) and my foot strike cadence was a little slow (about 165spm versus the 174spm that was recommended).

Today was certainly faster but I'm not sure if it's just because of not having worked out in a while or what.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.79 16:01 16:01 08:57 08:57 1.79
0.91 24:57 08:56 09:49 09:14 2.70
1.28 36:59 12:02 09:24 09:18 3.98
1.65 53:06 16:07 09:46 09:26 5.63
1.20 64:24 11:18 09:25 09:26 6.83

16,500m on Concept2 Model D, 82:28.6, 20 FEB 19, Springfield, Virginia

iThink: None as I was watching the UNC-Harvard lacrosse game

WX at Noon (17) Feb 20     30 (-1)     28 (-2)     30.48 (1032)     Calm     ice pellets; mist

Odometer 14B: 411.0mi

Z3.  Average/max heart rate = 135/155

I'm probably going to regret cranking away on the erg for almost 90 minutes, but I needed to do something other than sit in the house and be a fat piece of shit.


I should've watched a more exciting game than UNC vs. Harvard, though.

Splits
Distance:    16500
Time:    1:22:28.6
Avg/500m:    02:30.0
Drag Factor:    111
Per Mile:    00:08:03

7.0mi, 71:37, 18 FEB 19, Springfield, Virginia

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

WX at 1 PM (18) Feb 18 49.5 (9.7) 31.1 (-0.5) 30 (1015) NNW 13 RH 48

Odometer 18B: 271.8mi

Z4. Average/max heart rate = 151/167

Ugly start as before, hard run, and slower than before, but not as gritty.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.94 20:01 20:01 10:19 10:19 1.94
0.91 29:48 09:48 10:46 10:28 2.85
1.29 42:55 13:06 10:09 10:22 4.14
1.65 59:46 16:52 10:13 10:19 5.79
1.21 71:37 11:51 09:47 10:14 7.00

6.6mi, 67:22, 16 FEB 19, Springfield, Virginia

iThink:
Touché Amoré, "Benediction"

WX at Noon (17) Feb 16 39.9 (4.4) 16.9 (-8.4) 29.93 (1013) N 7

Odometer 18B: 264.8mi

Z4. Average/max heart rate = 150/167

This run was a hard run but slow. I don't think I've worked as hard not to quit as I did in the first 3 miles of this run. I am probably more exhausted than I think.

Many different iThink selections, but none would stick except one.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.93 19:09 19:09 09:55 09:55 1.93
0.91 29:01 09:52 10:50 10:13 2.84
2.73 56:50 27:49 10:12 10:12 5.57
1.02 67:22 10:31 10:19 10:13 6.59