6.01mi, 60:29, 30 OCT 19, Arlington, Virginia

iThink:
The Bats, "Courage"

WX at 3 PM (19) Oct 30 66.9 (19.4) 57.0 (13.9) 30.18 (1022) SSW 6

Odometer 19B: 69.0mi

Z4. Average/max heart rate = 154/177

First real run in a long while. I wasn't sure how I'd feel, and this was largely unknown terrain, but it was useful to get back at it, especially during the middle of the day.  My right calf was cramping but that was after a day of heavy lifting the day prior.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.99 19:51 19:51 09:59 09:59 1.99
1.70 36:57 17:06 10:04 10:01 3.69
1.21 48:56 11:59 09:54 09:59 4.90
1.11 60:29 11:33 10:24 10:04 6.01

2.0mi on dreadmill, 17:40, 26 OCT 19, Fort Belvoir, Virginia

iThink:
The Lemonheads, "Tenderfoot"

WX at 7 PM (23) Oct 26 61.7 (16.5) 52.2 (11.2) 30.13 (1020) Calm

Odometer 19: 186.1mi

Z3-Z4. Average/max heart rate = 152/163

Dreadmill to continue lard burnage after lifting. I was thinking I was going to try to run Sunday, but it depends on weather and how I feel. The second lap was markedly faster than the first as I was geared up and just decided to run it out.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:01 09:01 09:01 09:01 1.00
1.00 17:40 08:38 08:38 08:50 2.00

2.5mi, 23:41.2, 22 OCT 19, Arlington, Virginia

iThink:
Journey, "Only The Young"

WX at 1 PM (17) Oct 22 63.0 (17.2) 57.0 (13.9) 29.89 (1012) S 13

Odometer 19B: 62.0mi

Z3. Average/max heart rate = 149/167

Easy run after lifting. My legs are throbbing, but so long as I can squeeze cardio after lifting, it will increase the burn.

Splits

SGMT AGGRG SEGMNT PERMI AVGPC DIST
0.25 02:33 2:33.1 10:12 10:12 0.25
0.25 05:08 2:35.4 10:22 10:17 0.50
0.25 07:40 2:31.3 10:05 10:13 0.75
0.25 10:05 2:24.9 09:40 10:05 1.00
0.25 12:26 2:20.9 09:24 09:57 1.25
0.25 14:46 2:20.2 09:21 09:51 1.50
0.25 17:01 2:15.6 09:02 09:44 1.75
0.25 19:15 2:13.1 08:52 09:37 2.00
0.25 21:34 2:19.1 09:16 09:35 2.25
0.25 23:41 2:07.3 08:29 09:28 2.50

8,000+2,000m on Concept2 Model D, 43:44.7, 21 OCT 19, Springfield, Virginia

iThink:
Green Day, "Boulevard of Broken Dreams"
Green Day, "Holiday"

WX at      7 PM (23) Oct 21     57.0 (13.9)     52.9 (11.6)     30.05 (1017)     Calm

Odometer 14B: 411.0mi

Z3-Z4.  Average/max heart rate = 152/165

First time on the erg in just about forever.  I was looking to go hard for a set amount and then force out a cooldown, that in practice, wasn't much of a cool-down.  I realize the kind of stepdown pace I have to do in order to really cool down was slower than I was willing to go.  So I was a bit undisciplined, but I didn't feel like going 10km full bore.  I was pretty happy about the first 8k, though.

I didn't make it out to the gym today, although today probably should've been a rest day.  I wasn't going to completely let it slide, and I was meaning to run, but I didn't.  Oops.  Or not.

Splits
Distance:    8000
Time:    34:35.8
Avg/500m:    02:09.7
Drag Factor:    149
Per Mile:    00:06:58

Distance:    2000
Time:    09:08.8
Avg/500m:    02:17.2
Drag Factor:    149
Per Mile:    00:07:22

3.2mi, 30:00, 20 OCT 19, Quantico, Virginia

iThink:
Sacha Collisson, "Ablaze"

WX at Noon (16) Oct 20 57.9 (14.4) 55.0 (12.8) 29.86 (1011) NE 18 rain; mist

Odometer 19: 183.1mi

Z3-Z4. Average/max heart rate = 157/176

Heavy lifting this morning, with some added running at the back side to continue burning lard. Weight is at its lowest in a while, 194.6, so I've been getting leaner and I am pretty happy with that. I was completely smoked this afternoon, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:50 09:50 09:50 09:50 1.00
1.00 19:14 09:24 09:24 09:37 2.00
1.00 28:13 08:59 08:59 09:24 3.00
0.20 30:00 01:47 08:55 09:23 3.20

2.0mi recovery run, 19:32, 18 OCT 19, Arlington, Virginia

iThink:
can't remember a few days out, but I'm guessing Touché Amoré, "Palm Dreams"

WX at 16:56 NW 14 G 18 10.00 Fair CLR 64 34 32% NA NA 29.97 1015.2

Odometer 18B: somewhere around 390mi

Z3. Average/max heart rate = 148/158

Easy recovery run this time as I did a fair amount of lifting beforehand but I have been sleep deprived most of the week and I am exhausted.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.50 04:50 04:50 09:41 09:41 0.50
0.50 09:50 04:59 09:59 09:50 1.00
0.50 14:45 04:55 09:50 09:50 1.50
0.50 19:32 04:47 09:34 09:46 2.00

4+1mi, 35:20+10:23, 16 OCT 19, Arlington, Virginia

iThink:
Sugarcult, "Dead Living"

WX at Noon (16) Oct 16 61.0 (16.1) 59.0 (15.0) 29.67 (1004) W 7 heavy rain; mist

Odometer 19B: 59.0mi

Z3-Z4. Average/max heart rate = 155/177

Some lifting to attack some nagging back pain, followed by four miles at just above threshold pace, then an easier recovery mile, then some work with the foam roller, for which it's been a while (and I felt it for sure). Still, some athletic catharsis is a good thing.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:16 09:16 09:16 09:16 1.00
1.00 18:04 08:49 08:49 09:02 2.00
1.00 26:51 08:47 08:47 08:57 3.00
1.00 35:20 08:30 08:30 08:50 4.00
1.00 45:44 10:23 10:23 09:09 5.00

4.0mi, 35:26, 15 OCT 19, Arlington, Virginia

iThink:
Journey, "Only the Young"

WX at 09:56 Calm 9.00 Fair CLR 62 48 60% NA NA 30.18 1022.3

Odometer 19B: 54.0mi

Z3 high. Average/max heart rate = unknown

Easy run after some heavy lifting but it was also just to shake some of the cobwebs off. As usual, this is on the indoor track in the Pentagon, which has some form of energy return and I run faster on it than I do outside.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.00 35:26 35:26 08:51 08:51 4.00

5.0mi, 49:40, 9 OCT 19, Springfield, Virginia

iThink:
Maritime, "Pearl"

WX at 6 AM (10) Oct 09 56.7 (13.7) 48.0 (8.9) 30.2 (1022) N 6 RH 72

Odometer 19B: 50.0mi

Z3-Z4. Average/max heart rate = supposedly 147/167

First run since Sunday. I felt okay, although this is coming after a day of lifting yesterday that included, among other things, deadlifts in anticipation of the Army's upcoming Crossfit-gone-wild PT test.

Not slow, but not blindingly fast, although the weather helped a lot.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.21 12:06 12:06 10:00 10:00 1.21
1.29 25:09 13:02 10:07 10:04 2.50
1.29 38:14 13:04 10:08 10:05 3.79
1.22 49:40 11:27 09:23 09:55 5.01

4.0mi on dreadmill, 36:36, 6 OCT 19, Quantico, Virginia

iThink:
The Bats, "Courage"

WX at 11 AM (15) Oct 06 68.0 (20.0) 57.9 (14.4) 30.3 (1026) SSW 6

Odometer 19B: 45.0mi

Z3. Average/max heart rate = supposedly 167/177, but probably not

First workout after a radio frequency ablation this past wednesday of my L4, L5, and S1 nerve clusters. The pain relief is still apparent after going to the gym and I had forgotten to take my daily meds so I was working off no NSAIDS beforehand. I am mildly encouraged that things that would've induced crippling back pain didn't. So there's that.

Dreadmill went okay once I got it programmed. Weight work preceding was just where I left off last week!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 09:33 09:33 09:33 09:33 1.00
1.00 18:40 09:07 09:07 09:20 2.00
1.00 27:45 09:05 09:05 09:15 3.00
1.00 36:36 08:51 08:51 09:09 4.00

Record APFT, 287/293 points, 1 OCT 19, Arlington, VA

iThink:
Bob Mould, "I Fought"

WX at 6 AM (10) Oct 01 70.0 (21.1) 62.1 (16.7) 30.16 (1021) S 5

Odometer 19B: 40.0mi

Z4 high, Z5 finish. Average/max heart rate = 170/180

First and possibly the last APFT I take in the 47-51 age bracket, depending on whether the Army embarks on their damn fool expedition of a Crossfit-gone-wild PT test.

I was pleasantly surprised at the time I ran because I'm guessing my increased speed stems from some of the squats and leg presses I've been doing, which increased some of my power, giving better speed.

My streak of 200 points in the first two events remains unbroken on active duty, not counting my forays at Ranger School.

What made this morning's test unusual was a discrepancy in grading; my grader missed one of my laps and I had to run 17 before he called me finished. Ironically, that 17th lap still finished me well before I expected, given my bad back. Had I been called at the 16th lap, I would've gotten a 293. Still, I can live with a 287, even with the error in grading.

I am done overachieving.

Splits
Pushups: 60
Situps: 70
Time: 15:13 or 15:58

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.13 00:55 54.9 07:19 07:19 0.13
0.13 01:49 53.9 07:11 07:15 0.25
0.13 02:43 54.5 07:16 07:15 0.38
0.13 03:40 57.0 07:36 07:21 0.50
0.13 04:36 55.4 07:23 07:21 0.63
0.13 05:32 56.5 07:32 07:23 0.75
0.13 06:30 58.0 07:44 07:26 0.88
0.13 07:27 56.9 07:35 07:27 1.00
0.13 08:24 57.4 07:39 07:28 1.13
0.13 09:23 58.6 07:49 07:30 1.25
0.13 10:23 59.9 07:59 07:33 1.38
0.13 11:21 58.3 07:46 07:34 1.50
0.13 12:19 57.8 07:42 07:35 1.63
0.13 13:19 59.6 07:57 07:36 1.75
0.13 14:15 56.5 07:32 07:36 1.88
0.13 15:13 57.7 07:42 07:36 2.00
0.13 15:58 45.3 06:02 07:31 2.13

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