7.65mi, 84:32, 31 JUL 22, Carlisle, Pennsylvania

iThink:
Lord Huron, "Meet Me In The Woods"
New Model Army, "Running In The Rain"
New Model Army, "Whirlwind"

WX at 9 PM (1) Jul 31 69.1 (20.6) 66.0 (18.9) 30.11 (1019) Calm heavy rain; mist RH 90

Odometer 21B: 245.6mi

Z4.3. Average/max heart rate = 151/163

Heavy rain made for a delightful run albeit in the dark. It was the first time I'd had the pleasure of running in the rain for a while and the rain helped a lot with heat management.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:48 17:48 10:51 10:51 1.64
2.15 41:19 23:31 10:56 10:54 3.79
2.22 65:23 24:04 10:50 10:53 6.01
1.64 84:32 19:09 11:41 11:03 7.65

7.58mi, 87:13, 27 JUL 22, Carlisle, Pennsylvania

iThink:
Alan McKean, title music to the old PC video game A-10 Tank Killer

WX at 9 PM (1) Jul 26 75.9 (24.4) 62.1 (16.7) 30 (1015) SSW 5 RH 62

Odometer 22: 16.2mi

Z3.6. Average/max heart rate = 145/156

LSD with a very deliberate effort to stay under anaerobic threshold. I do need to hit up with the massage gun or foam roller or both. The iThink was unexpected but kind of apropos.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:19 18:19 11:06 11:06 1.65
2.13 43:18 24:59 11:44 11:27 3.78
2.16 67:40 24:22 11:17 11:24 5.94
1.64 87:13 19:33 11:55 11:30 7.58

4.56mi, 52:56, 19 JUL 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 10 PM (2) Jul 19 81.0 (27.2) 64.0 (17.8) 29.83 (1010) W 6 RH 56

Odometer 22: 8.6mi

Z4.3. Average/max heart rate = 151/166

I should have lifted today but I only did 3 x dumbbell deadlifts (3x10@40/45/50). I wanted to get a run in before it was too late and I'm glad I did, even though I ran through a cloud of bugs. Keeping the streak going.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.28 26:03 26:03 11:26 11:26 2.28
2.28 52:56 26:53 11:47 11:36 4.56

7.62mi, 87:03, 18 JUL 22, Carlisle, Pennsylvania

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

WX at 10 PM (2) Jul 18 78.1 (25.6) 64.9 (18.3) 29.82 (1009) W 8 RH 64

Odometer 21B: 238.0mi

Z4.2. Average/max heart rate = 153/164

I wanted to take advantage of the temperature before it got hot again, and decided to go for a long run - which felt better than I expected, but I need to be careful not to overtrain. I was trying not to exceed lactate threshold, which according to my Garmin Forerunner is around 156. That actually feels about right, even though my zones aren't quite in the right spot. I've adjusted the watch to compute from lactate threshold heart rate rather than the percentage of max heart rate, which has always not been quite right for me.

Also, I have lard to burn.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:18 18:18 11:05 11:05 1.65
2.15 42:59 24:41 11:29 11:19 3.80
2.17 68:20 25:21 11:41 11:27 5.97
1.65 87:03 18:43 11:20 11:25 7.62

1.57mi+lift, 36:59, 17 JUL 22, Carlisle, Pennsylvania

iThink:
Kelly Clarkson "Catch My Breath"

WX at 8 PM (0) Jul 17 79.0 (26.1) 72.0 (22.2) 29.99 (1015) SE 3 thunder in the vicinity; light rain RH 79

Odometer 21B: 230.4mi

Z3.7. Average/max heart rate = 144/161

First gym visit in forever. I could feel the lactate really building up to the point where I started to get nauseous. Return run was fugly.

Lifting today:

Overhead barbell press 10/8/6 @65
Dumbbell bench iso press 6@35, 6/5 @30
Dumbbell row 10/10/10 @30
Linear leg press 15/12/10 @205
Deadlift 10/8/6 @135


Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.55 16:48 16:48 10:50 10:50 1.55
1.52 36:59 20:11 13:17 12:03 3.07

7.01mi, 80:42, 16 JUL 22, Carlisle, Pennsylvania

iThink:
The Hold Steady, "Navy Sheets"
The Hold Steady, "Stay Positive"

WX at 1 PM (17) Jul 16 81.0 (27.2) 69.1 (20.6) 30.07 (1018) E 8 RH 67

Odometer 21B: 217.3mi

Z4.3. Average/max heart rate = 154/173

OMFG today was a slow run even though it was overcast the entire time. My legs are tired but I'm also out of shape.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:28 18:28 11:12 11:12 1.65
3.73 61:23 42:55 11:30 11:25 5.38
1.63 80:42 19:19 11:51 11:31 7.01

5,000m on Concept2 Model D, 44:44.9, 10 JUL 22, Carlisle, Pennsylvania

 iThink: none as I was watching stage 10 of the Tour de France

WX at 10 PM (2) Jul 10     75.0 (23.9)     59.0 (15.0)     30 (1015)     S 9     

Odometer 14B: 411.0mi

Z3.4.  Average/max heart rate = 144/158

First time rowing in a while, and it felt inauspicious. I was gratified to finish inside 46 min, but I know I'm going to be feeling it because I'm so out of shape.

Splits
Distance:    10000
Time:    44:44.9
Avg/500m:    02:14.2
Drag Factor:    111
Per Mile:    00:07:12

5.17mi, 60:24, 4 JUL 22, Chantilly, Virginia

iThink:
Sugarcult, "Dead Living"
Kelly Clarkson, "Catch My Breath"

WX at 11 AM (15) Jul 04 82.0 (27.8) 57.0 (13.9) 30.21 (1023) Variable 3 RH 42

Odometer 21B: 210.3mi

Z3.3. Average/max heart rate = 143/162

My legs started tired. I don't think my mom gets the irony of "you're growing a gut" and then completely failure to regulate what she feeds, but I don't think that cognitive dissonance ever factors in. At least I got in 5.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
0.62 07:32 07:32 12:09 12:09 0.62
0.86 17:26 09:54 11:31 11:47 1.48
1.06 29:58 12:32 11:49 11:48 2.54
1.07 42:43 12:45 11:55 11:50 3.61
1.56 60:24 17:41 11:20 11:41 5.17

Dislocation

I was reminded of something tonight, being around places I used to live but no longer can call home. This is about something totally different, but the notion of the future opening like a black cone has something that resonated with me when I first read this book 25 years ago.

There was a bang from above him. Abbado thought for an instant that the SPs were shooting; then he saw a spark curving in the direction of the cops' flashing party hat. "What the fuck was that?" he demanded. 

Methie looked down from the cupola. "We got two anti-emitter missiles with the bus," he said. "I figured this was a good time to use one." 

The red light spun like a flipped coin and vanished from the sky. Abbado didn't see the flash of an explosion. He felt the future opening before him like a black cone: a complete absence of experience, stretching on forever. 

- David Drake, Redliners

 

I believe I will land on my feet, but getting to the future has been an exercise in just surviving sometimes.  

3.95mi, 43:17, 3 JUL 22, Chantilly, Virginia

iThink:
Sabaton, "Into the Fire"
Dynamedion, "We Are Loud"

WX at 10 AM (14) Jul 03 80.1 (26.7) 66.0 (18.9) 30.05 (1017) N 9 RH 62

Odometer 21B: 205.1mi

Z3.5. Average/max heart rate = 142/162

First run in literally 8 days. Some of this is work exhaustion and some of this is just lack of discipline. I also need to shed lard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.01 22:26 22:26 11:10 11:10 2.01
1.94 43:17 20:51 10:45 10:57 3.95

4.0mi, 43:03, 21 JUN 22, Carlisle, Pennsylvania

iThink:
For Against, "Outside A Heart"

WX at 9 PM (1) Jun 21 81.0 (27.2) 60.1 (15.6) 30.03 (1016) S 6 RH 49

Odometer 22: 4.0mi

Z3.9. Average/max heart rate = 150/166

First workout of just about any kind in a while. Work has been nuts but I needed to take care of it before it overran me.

Running with a new pair of ASICS GT-IIs that I haven't seen in their form (minus the different insole) in literally 35 years. They felt light and honestly just like what I remember from high school. Wow.

I don't know if the pace today was just not having run in a while, or new shoes, or something, but it didn't feel particularly hard. So that was not so bad.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 21:13 21:13 10:36 10:36 2.00
2.00 43:03 21:50 10:55 10:46 4.00

4.04mi, 44:04, 14 JUN 22, Carlisle, Pennsylvania

iThink:
Velvet Crush, "Drive Me Down"

WX at 7 AM (11) Jun 14 70.0 (21.1) 64.0 (17.8) 29.91 (1012) E 7 light rain RH 81

Odometer 21B: 198.8mi

Z3.3. Average/max heart rate = 142/161

Not a great or long run, but not a bad one, and at least I got one in first thing this morning. Otherwise it would've been a loss.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.02 21:56 21:56 10:51 10:51 2.02
2.02 44:04 22:08 10:57 10:54 4.04

6.62mi, 73:26, 11 JUN 22, Carlisle, Pennsylvania

iThink:
The Cure, "Lament"
Hüsker Dü, "I Will Never Forget You"

WX at 10 PM (2) Jun 11 64.0 (17.8) 54.0 (12.2) 29.95 (1014) Calm RH 69

Odometer 21B: 194.8mi

Z3.5. Average/max heart rate = 145/159

First run in a bit. I had hoped to run last night but I was too tired and I almost bagged off tonight's except for the fact that I had bagged off last night's. I'm not sure what triggered my attack of high school musical standbys.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 18:11 18:11 11:09 11:09 1.63
2.15 41:54 23:43 11:02 11:05 3.78
1.19 54:49 12:55 10:51 11:02 4.97
1.65 73:26 18:37 11:17 11:06 6.62

4.59mi, 50;35, 8 JUN 22, Bethesda, Maryland

iThink:
The Primitives, "Crash"

WX at 10 AM (14) Jun 08 77.0 (25.0) 68.0 (20.0) 29.93 (1013) NE 5 RH 73

Odometer 21B: 188.2mi

Z4.3. Average/max heart rate = 155/171

Bethesda and Chevy Chase has some scenery. There is no way I could afford to live here. Also, there are some mean hills in the area too, which I sorely regretted.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
4.59 50:35 50:35 11:01 11:01 4.59

7.0mi, 79:22, 5 JUN 22, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 7 PM (23) Jun 05 79.0 (26.1) 35.1 (1.7) 29.97 (1014) E 3 RH 20

Odometer 21B: 183.6mi

Z4.2. Average/max heart rate = 153/166

Slow and difficult start meant that I was going to be tired. I realized just how tired it was going to be when I was holding well into zone 4 for most of the run just to stay going.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 18:24 18:24 11:13 11:13 1.64
1.89 40:03 21:39 11:27 11:21 3.53
1.84 60:47 20:44 11:16 11:19 5.37
1.63 79:22 18:35 11:24 11:20 7.00

4.03mi, 42:37, 3 JUN 22, Carlisle, Pennsylvania

iThink:
Hilary Duff, "Wake Up"

WX at 9 PM (1) Jun 03 73.9 (23.3) 48.0 (8.9) 29.85 (1010) W 8 RH 40

Odometer 21B: 176.6mi

Z3.9. Average/max heart rate = 150/169

Weather was delightful, after yesterday's rain and the oppressive heat earlier this week. I needed this run, although I didn't expect to go the speed I did, a pleasant surprise.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 21:20 21:20 10:40 10:40 2.00
2.03 42:37 21:17 10:29 10:34 4.03

4.24mi, 47:19, 1 JUN 22, Carlisle, Pennsylvania

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

WX at 9 PM (1) Jun 01 86.0 (30.0) 62.1 (16.7) 29.78 (1008) WSW 6 RH 44

Odometer 21B: 172.6mi

Z3.8. Average/max heart rate = 149/167

First run in a while. I have to do something or I'm going to turn into Jabba the Hutt. It's also become rapidly hot and humid, and there was little time for adjustment. No matter. Gotta get at it.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.12 23:20 23:20 11:00 11:00 2.12
2.12 47:19 23:59 11:19 11:10 4.24

6.55mi, 74:53, 27 MAY 22, Carlisle, Pennsylvania

iThink:
Above and Beyond feat. Oceanlab, "Alone Tonight"

WX: no reading

Odometer 21B: 168.2mi

Z3.8. Average/max heart rate = 148/166

Not awesome, but I am having to rebuild base from scratch. So it's going to be ugly. At some point the crazy train backs off, but not this month.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 18:26 18:26 11:14 11:14 1.64
1.67 37:34 19:08 11:27 11:21 3.31
1.59 55:43 18:09 11:25 11:22 4.90
1.64 74:53 19:10 11:41 11:27 6.54

5.36mi, 58:43, 19 MAY 22, Carlisle, Pennsylvania

iThink:
The Smiths, "Some Girls Are Bigger Than Others"

WX at 9 PM (1) May 19 75.0 (23.9) 53.1 (11.7) 29.77 (1008) WSW 5 RH 46

Odometer 21B: 161.7mi

Z4.0. Average/max heart rate = 151/168

First run in a bit, but I was working a lot harder than I expected. It was also markedly warmer than the last few days, so I am still trying to adapt to the heat.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 17:42 17:42 10:48 10:48 1.64
1.01 28:36 10:54 10:48 10:48 2.65
1.06 40:13 11:37 10:58 10:50 3.71
1.65 58:43 18:30 11:13 10:57 5.36

8,000m on Concept2 Model D, 36:15.8, 18 MAY 22, Carlisle, Pennsylvania

iThink: none as I was watching Georgetown-Delaware in the first round of the NCAA Division I lacrosse tournament on demand.

WX at 11 PM (3) May 18     61.0 (16.1)     54.0 (12.2)     29.88 (1011)     SE 5     light rain

Odometer 14: 411.0mi

Z3.6.  Average/max heart rate = 146/166

First erg in a long time. It was too late to run, so I decided to row while watching lacrosse. My arms are tired as they are pretty weak. Ouch. I guess I should erg more.

Splits
Distance:    8000
Time:    36:15.8
Avg/500m:    02:16.0
Drag Factor:    124
Per Mile:    00:07:18