4.98mi, 52:13, 28 SEP 19, Springfield, Virginia

iThink:
Delain, "Such A Shame"

WX at 11 AM (15) Sep 28 73.9 (23.3) 68.0 (20.0) 30.13 (1020) S 7 RH 82

Odometer 19B: 36.4mi

Z3. Average/max heart rate = 145/163

Ugly but slow run, but I was tired and didn't really want to get at it. I do have to, and this is my last taper (effectively) before PT test. This one is gonna suck.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 13:06 13:06 11:01 11:01 1.19
1.29 26:49 13:43 10:38 10:49 2.48
1.29 40:14 13:25 10:24 10:40 3.77
1.21 52:13 12:00 09:55 10:29 4.98

4.1mi, 42:50, 26 SEP 19, Springfield, Virginia

iThink:
Bear McCreary, "Prelude to War"
Bear McCreary, "Assault on the Colony"

WX at 6 AM (10) Sep 26 66.0 (18.9) 60.1 (15.6) 29.82 (1009) SW 6 RH 81

Odometer 19: 179.1mi

Z3 high. Average/max heart rate = 139/159

Not quite a recovery run, but I was going to take this one easier since I wanted to sustain a bit of from yesterday's run without it being a rest day. I wanted to sleep in, personally, but I need to run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:52 12:52 10:38 10:38 1.21
0.84 21:34 08:42 10:22 10:31 2.05
0.84 30:45 09:11 10:56 10:39 2.89
1.21 42:50 12:05 09:59 10:27 4.10

5.38mi, 51:59, 25 SEP 19, Springfield, Virginia

iThink:
Aly & AJ - Chemicals React(Remix)[Instrumental]

WX at 6 AM (10) Sep 25 62.1 (16.7) 51.1 (10.6) 29.95 (1014) SSW 3 RH 67

Odometer 19: 175.3mi

Z3-Z4. Average/max heart rate = 151/167

First run in a long while where I've actually felt pretty strong. This is unusual, but I'll take it. The weather was quite nice today, actually dipping to 56F where I was versus what the sensors at Fort Belvoir are reading. I'll see how my back feels later, though.

The iThink started as Bear McCreary's "Worthy of Survival," but the eventual iThink settled as I'd found it online, surprisingly after all this time.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:17 12:17 10:09 10:09 1.21
1.29 24:49 12:32 09:43 09:56 2.50
1.65 40:54 16:05 09:45 09:51 4.15
1.22 52:00 11:05 09:05 09:41 5.37

6.15mi, 62:53, 22 SEP 19, Springfield, Virginia

iThink:
Death Cab for Cutie, "Lowell, MA"
Metallica, "Creeping Death"

WX at 9 AM (13) Sep 22 73.9 (23.3) 66.0 (18.9) 30.18 (1022) SSE 3 RH 71

Odometer 19B: 31.4mi

Z4. Average/max heart rate = 149/170

First run in a few days. It was ugly at the start but finished relatively okay. Relatively. PT test is looming.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:33 12:33 10:23 10:23 1.21
1.29 25:47 13:13 10:15 10:19 2.50
2.43 51:14 25:27 10:28 10:23 4.93
1.22 62:53 11:39 09:33 10:13 6.15

3.06mi, 29:06, 15 SEP 19, Springfield, Virginia

iThink:
Death Cab for Cutie, "Transatlanticism"
Maritime, "German Engineering"

WX at 7 AM (11) Sep 17 73.0 (22.8) 68.0 (20.0) 30.04 (1017) NE 14 RH 84

Odometer 19B: 25.2mi

Z3. Average/max heart rate = 132/146

My ass hurts and my legs are sore. Therefore, day of short wogging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.06 35:25 35:25 11:35 11:35 3.06

5.36mi, 55:24, 16 SEP 19, Springfield, Virginia

iThink:
A Day to Remember, "City of Ocala"
Courage My Love, "Bridges"

WX at 6 AM (10) Sep 16 61.9 (16.6) 59.9 (15.5) 30.07 (1018) Calm

Odometer 19: 169.9mi

Z3 high-Z4. Average/max heart rate = 143/160

Ah, day of emo iThink. I have no idea why, but it worked this morning. I had set out not to go very hard, and with the temperature what it was, I decided to progressively accelerate as I felt better. The fact that I pulled that acceleration even on uphill segments is encouraging, but it might also be an indicator of how much I've lost from last year.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:14 13:14 11:02 11:02 1.20
1.29 26:43 13:29 10:27 10:44 2.49
1.71 44:14 17:31 10:14 10:32 4.20
1.16 55:24 11:10 09:37 10:20 5.36

3.0mi on dreadmill, 29:06, 15 SEP 19, Quantico, Virginia

iThink:
None.

WX at Noon (16) Sep 15 82.0 (27.8) 62.1 (16.7) 30.19 (1022) NNE 9

Odometer 19: 164.5mi

Z4. Average/max heart rate = 160/187

3 miles on the dreadmill after some heavy lifting. Just to squeeze in some cardio after lifting for collateral benefit. Not really fast, but didn't need to be today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:43 09:43 09:43 09:43 1.00
1.00 19:28 09:45 09:45 09:44 2.00
1.00 29:06 09:38 09:38 09:42 3.00

7.62mi, 82:51, 14 SEP 19, Springfield, Virginia

iThink:
"Requiem" from the Original Broadway Cast Recording of Dear Evan Hansen

WX at 10 AM (14) Sep 14 71.1 (21.7) 64.2 (17.9) 30.3 (1026) SE 6 RH 79

Odometer 19B: 22.1mi

Z3-Z4. Average/max heart rate = 144/160

Long, slow, and hard, is probably the best way to characterize today's run. My legs were dead and I was not feeling awesome. Feeling slower, but I was going to grind out today's run, even if it felt like I was hitting the wall.

Today's iThink has been lodged in my head for two days now.  A song I like but it is an emotional meatgrinder to listen to.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.40 15:22 15:22 10:59 10:59 1.40
2.51 42:37 27:15 10:51 10:54 3.91
2.28 67:25 24:49 10:53 10:54 6.19
1.42 82:51 15:26 10:52 10:53 7.61

5.0mi, 50:09.94, 12 SEP 19, Springfield, Virginia

iThink:
John Williams, "The Battle of Endor III"
Metallica, "Creeping Death"

WX at 6 AM (10) Sep 12 68.9 (20.5) 67.6 (19.8) 30.06 (1017) Calm RH 95

Odometer 19B: 14.5mi

Z4. Average/max heart rate = 150/165

Pushing harder than I normally would, but also trying to add a little bit for the upcoming PT test. I also missed a run yesterday that I couldn't really afford to skip. I'm not even trying to max the run; not a chance. I do want to pass, and I've gotten noticeably slower in the last year between back pain, substantially increased muscle mass, and just basic aging.

The difference in shoes between the NB880V8 and ASICS Gel-Cumulus 20s is really staggering when I look at it. I think had I run in the NBs, it would've been a very different run as the Cumulus is much more responsive, whereas the 880 has a much more cushioned ride.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:12 12:12 10:10 10:10 1.20
1.29 25:05 12:53 10:00 10:05 2.49
1.29 38:25 13:20 10:20 10:10 3.78
1.22 50:10 11:45 09:38 10:02 5.00

4.97mi, 51:29, 10 SEP 19, Springfield, Virginia

iThink:
Belly, "Slow Dog"
Belly, "Now They'll Sleep"
John Williams, "The Battle of Endor III"

WX at 6 AM (10) Sep 10 62.8 (17.1) 60.6 (15.9) 30.29 (1025) Calm RH 92

Odometer 19: 160.5mi

Z3-Z4. Average/max heart rate = 141/159

I put some old orthotics into the NB880s and they seems to holding up for once. Not super happy with how it finally turned out but at least the shoes are salvageable. Today's run was almost all negative splits. I didn't really want to run as I was tired, but I need to run. No getting around it.

Today's iThink was strange since the first isn't one I normally associate with running.  The second a bit more so, and the last one was quite a surprise, which stuck for the last 2/3 of the run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:23 13:23 11:09 11:09 1.20
1.28 26:59 13:36 10:37 10:53 2.48
1.29 40:11 13:12 10:14 10:40 3.77
1.20 51:30 11:19 09:26 10:22 4.97

7.12mi, 75:54, 7 SEP 19, Springfield, Virginia

iThink:
Iron Maiden, "Aces High"

WX at 10 AM (14) Sep 07 75.6 (24.2) 58.6 (14.8) 29.9 (1012) WNW 10 RH 55

Odometer 19: 155.5mi

Z3-Z4. Average/max heart rate = 147/160

Day of LSD, first one in a while. I think my experiment running in NB880s is going to have to come to an end. The shoes are just not right for me as they don't provide enough support, even with orthotics in. I'll try one old set of orthotics in the hope it will be stable enough, but after that, probably game over, which is kind of a shame.

The weather was also probably a factor for the first real long run in a while, and I probably should've started earlier.  However, as the fall cools off, this promises an opportunity to get back into the saddle.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.41 14:18 14:18 10:08 10:08 1.41
2.25 38:25 24:07 10:43 10:30 3.66
3.46 75:54 37:30 10:50 10:40 7.12

4.09mi, 40:17, 6 SEP 19, Springfield, Virginia

iThink:
Tommy Keene, "Running For Your Life"

WX at 6 AM (10) Sep 06 69.8 (21.0) 58.8 (14.9) 29.86 (1011) NNE 6 RH 68

Odometer 19B: 9.5mi

Z3-Z4. Average/max heart rate = 147/164

Today was quicker than most, and I attribute that in no small part to weather. It was pleasantly breezy and the humidity was not bad at all. Based on that, today was going to be a more efficient run than I otherwise would've expected. I can't argue, and pushed hard today to some reward.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 12:30 12:30 10:25 10:25 1.20
0.84 20:31 08:01 09:32 10:03 2.04
0.84 29:11 08:40 10:19 10:08 2.88
1.21 40:17 11:06 09:11 09:51 4.09

5.37mi, 56:34, 4 SEP 19, Springfield, Virginia

iThink:
Green Day, "Holiday"

WX at 6 AM (10) Sep 04 68.5 (20.3) 67.1 (19.5) 30 (1015) Calm RH 95

Odometer 19: 148.4mi

Z3-Z4. Average/max heart rate = 147/163

I was kind of disappointed in today because it was slower, but I was glad I got something in. I'm really affected more by temperature than I thought while exercising, but I also spent a sizeable chunk of my run hoping I wouldn't blow it out of my ass. So it was going to be slow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.22 12:46 12:46 10:28 10:28 1.22
1.28 26:16 13:29 10:32 10:30 2.50
1.66 43:51 17:36 10:36 10:33 4.16
1.21 56:34 12:43 10:30 10:32 5.37

5.36mi, 55:54, 30 AUG 19, Springfield, Virginia

iThink:
Bob Mould, "I Fought"
The All-American Rejects, "It Ends Tonight"

WX at 6 AM (10) Aug 30 56.8 (13.8) 55.0 (12.8) 30.05 (1017) Calm RH 93

Odometer 19B: 5.4mi

Z3 high-Z4. Average/max heart rate = 145/157

I was tired, but I wanted to check new shoes, and they seems to work (albeit with the right orthotics in). The weather was fine and I was more disciplined about finishing out. There's an uphill that artificially blows up the max heart rate, so I decided to see what happened if I ran at controlled pace at finish.

We'll see how my back feels later today, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:55 12:55 10:41 10:41 1.21
1.29 26:32 13:37 10:33 10:37 2.50
1.65 43:53 17:21 10:31 10:34 4.15
1.21 55:55 12:02 09:57 10:26 5.36

4.1mi, 42:17, 28 AUG 19, Springfield, Virginia

iThink:
Corrosion of Conformity, "What(?)"
Sugarcult, "Dead Living"

WX at 6 AM (10) Aug 28 66 (19) 64 (18) 29.91 (1012) Calm RH 93

Odometer 19: 143.0mi

Z3 high-Z4. Average/max heart rate = 145/166

I almost slept in. I did a fair amount of ab and upper body work yesterday with some additional legs, but didn't run or row.

I'm glad I didn't weenie out, though. My hips flexors are tired, probably to be expected.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 13:02 13:02 10:47 10:47 1.21
0.84 21:44 08:41 10:21 10:36 2.05
0.84 30:46 09:02 10:46 10:39 2.89
1.21 42:17 11:31 09:31 10:19 4.10

5.35mi, 55:37, 26 AUG 19, Springfield, Virginia

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

WX at 6 AM (10) Aug 26 62 (17) 59 (15) 30.19 (1022) Calm RH 88

Odometer 19: 138.9mi

Z3 high-Z4. Average/max heart rate = 144/162

After a day of lifting that involved a fair amount of leg work, I was iffy about running, but the weather virtually dictated that I get out and do it. Can't pass up weather like this, especially in August.

I hope this is a path towards some more discipline in exercise and diet so I can burn off the pounds I've managed to accumulate in the last year and a half. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 13:16 13:16 11:09 11:09 1.19
1.29 26:45 13:29 10:27 10:47 2.48
1.66 43:55 17:09 10:20 10:36 4.14
1.21 55:38 11:43 09:41 10:24 5.35

6.43mi, 70:27, 24 AUG 19, Springfield, Virginia

iThink:
Sugarcult, "Dead Living"
John Scott, "Laurel and Owen" from The Final Countdown Original Soundtrack

WX at 8 PM (0) Aug 24 70.7 (21.5) 54.7 (12.6) 30.17 (1021) Calm RH 56

Odometer 19: 133.5mi

Z3 high-Z4. Average/max heart rate = 147/163

Same shoes, different insoles, much softer with some motion control. I think these will work as my heels don't hurt anywhere near as much as they did on the last run.

The amount of work I'm doing for squats and lunges means that running is going hard. That is okay so long as I don't have to run very fast, but right now, I don't run very fast. Today's run was geared towards lard expenditure, and I think it was mostly successful.

The sunset I was running towards was the reason for iThink track number two, which is about as 180 out from the first as any I can think of.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.20 13:33 13:33 11:17 11:17 1.20
1.28 27:56 14:23 11:15 11:16 2.48
2.73 58:13 30:17 11:05 11:10 5.21
1.22 70:27 12:14 10:02 10:57 6.43

5,000m on Concept2 Model D, 21:55.2, 23 AUG 19, Springfield, Virginia

iThink: none

WX at      6 PM (22) Aug 20     82 (28)     68 (20)     30.02 (1016)     NW 9     light rain with thunder

Odometer 19: 126.8mi

Z3 high-Z4.  Average/max heart rate = no reading

This time was unexpected, as I was tired from some lifting, but I am getting stronger.  I am somewhat unencouraged at a BodPod measurement of 30.8% body fat, which I will start working on...but not tonight.

I am completely exhausted.

Splits
Distance:    5000
Time:    21:55.2
Avg/500m:    02:11.5
Drag Factor:    103
Per Mile:    00:07:03

6.02mi, 65:35, 20 AUG 19, Springfield, Virginia

iThink:
Metallica, "Creeping Death"

WX at 8 PM (0) Aug 20 73 (23) 69 (21) 30.08 (1018) Calm light rain RH 88

Odometer 19: 124.8mi

Z3 high-z4. Average/max heart rate = 151/166

First run in a while. My New Balance 880s are definitely not the right shoe for me, but I think it's amplified by the orthotics I have in there, which have a high arch (they were for plantar fasciitis) but are so hard in the back (they're six years old) that my heels were definitely not feeling great a few miles in.

Object of today's run was to run at threshold, which I did for the most part. First mile was uuuuuuuugly, but by the end of mile 2, I felt better. I need to be more diligent about matching run with lift days to complement each other, or to figure out a good work/rest interval for this.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.19 13:23 13:23 11:15 11:15 1.19
1.28 27:29 14:06 11:01 11:08 2.47
2.33 53:10 25:40 11:01 11:05 4.80
1.22 65:36 12:26 10:11 10:54 6.02

4.0mi, 38:54, 16 AUG 19, Arlington, Virginia

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

WX at 3 PM (19) Aug 16 87.1 (30.6) 71.1 (21.7) 29.99 (1015) Calm

Odometer 19: 118.8mi

Z3 high-z4. Average/max heart rate = inaccurate

Four miles easy on the indoor track, but it's easy to lose track of laps if I'm not hitting them every time. 4.0mi at moderate but not wogging pace makes up for not running this morning.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.00 38:54 38:54 09:43 09:43 4.00