5.06mi, 59:59.8, 31 AUG 23, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"


WX at 8 PM (0) Aug 31 75.9 (24.4) 46.0 (7.8) 30.06 (1017) N 6 RH 34

Odometer 23: 34.5mi

TE 3.4/0.0. Average/max heart rate = 145/156

Normally I wouldn't run two days in a row but today's weather was so uncharacteristically nice (and not humid) for August that I had to go. I was rewarded with a remarkably fast run relative to what I've done, which I chalk up to the weather.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 19:19 19:19 11:51 11:51 1.63
1.78 40:25 21:06 11:51 11:51 3.41
1.65 60:00 19:35 11:52 11:51 5.06

5.05mi, 61:29, 30 AUG 23, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"


WX at 8 PM (0) Aug 30 78.1 (25.6) 55.0 (12.8) 29.81 (1009) WNW 12 RH 45

Odometer 23: 29.5mi

TE 3.2/0.0. Average/max heart rate = 149/160

Weather was quite nice for this time of the year - I was disciplined about not going too hard, but today felt better than other runs this week.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.63 19:10 19:10 11:46 11:46 1.63
1.78 40:53 21:43 12:12 11:59 3.41
1.64 61:29 20:36 12:34 12:10 5.05

8,000m on Concept2 Model D, 37:19, 29 AUG 23, Carlisle, Pennsylvania

 iThink: none as I was watching the film Rise of the Synths as I was erging.

WX at 9 PM (1) Aug 27     81.0 (27.2)     63.0 (17.2)     29.95 (1014)     NE 7

Odometer 21B: ~340mi

TE 3.2/0.0, Z2.9, max Z3.7.  Average/max heart rate = 141/150

Another 10k that was cut at 8k. I didn't feel like going further as I could feel it in the top of my back - I don't want to go too hard too fast and get injured. But what I did like was being able to pull 8k without stopping. I was tempted to hold at the 4k split, but decided to keep pulling, and I'm glad I did. Taking a day or two off in between seems to be working.

Splits
Distance:    8000
Time:    37:19.0
Avg/500m:    02:19.9
Drag Factor:    127
Per Mile:    00:07:30

5.07mi, 62:15, 28 AUG 23, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"
The Smiths, "There Is A Light That Never Goes Out" (soundcheck at the Barrowlands)

WX at 9 PM (1) Aug 28 77.0 (25.0) 62.1 (16.7) 30 (1015) S 6 RH 60

Odometer 23: 24.4mi

TE 3.2/0.0. Average/max heart rate = 149/164

A bit later than I wanted, but I was able to get one in anyway, and that worked out. My legs were tired, which is to be expected, but I need to maintain momentum. Working thru the plantar fasciitis, which remains nagging.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 19:48 19:48 12:04 12:04 1.64
1.79 41:46 21:58 12:16 12:11 3.43
1.64 62:15 20:29 12:29 12:17 5.07

8,000m on Concept2 Model D, 38:43, 27 AUG 23, Carlisle, Pennsylvania

 iThink: none as I was watching the film RED as I was erging.

WX at 9 PM (1) Aug 27     81.0 (27.2)     63.0 (17.2)     29.95 (1014)     NE 7

Odometer 21B: ~340mi

TE3.3/0.1, Z2.7, max Z4.1.  Average/max heart rate = 139/154

First erg in a bit. I wasn't feeling very strong, so I didn't go the 10km I plugged in - I quit at the 8k mark. I figure if I feel better later, then I'll try that distance, but going 10km from cold start is rarely a good idea.

Splits
Distance:    8000
Time:    38:43.0
Avg/500m:    02:25.2
Drag Factor:    123
Per Mile:    00:07:47

5.52mi, 65:46, 26 AUG 23, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Running For Your Life"

WX at 9 PM (1) Aug 26 77.0 (25.0) 64.0 (17.8) 29.88 (1011) SW 3 RH 64

Odometer 23: 19.4mi

TE 3.8/0.1. Average/max heart rate = 154/170

Longest run so far, but I forced myself to get out the door. It could have very easily turned out the other way, so I'm glad I went. Not fast, and it was dark when I started. The only reason leg 3 was fast was because I was trying to catch up to someone in front of me. I'd been slacking the last few days, so I needed to get back in the groove again.

Plantar fasciitis is bothering me, and it's been nagging. Time for the orthotics again.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.64 19:10 19:10 11:41 11:41 1.64
1.11 32:27 13:17 11:58 11:48 2.75
1.13 45:40 13:13 11:42 11:46 3.88
1.64 65:46 20:06 12:15 11:55 5.52

5.02mi, 58:58, 22 AUG 23, Carlisle, Pennsylvania

iThink:
Dentist, "New Dress"


WX at 2 PM (18) Aug 22 81.0 (27.2) 53.1 (11.7) 30.12 (1019) Variable 6 RH 38

Odometer 23: 13.9mi

TE 4.0/0.1. Average/max heart rate = 153/169

First five-mile run in a long while. Normally I never run in the mid-day during August, but today's weather was unheard of, so I went. No walking today, that's a good sign. Lots of time spent in zone 4, though.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.65 18:59 18:59 11:30 11:30 1.65
1.73 39:06 20:07 11:38 11:34 3.38
1.64 58:58 19:52 12:07 11:45 5.02

4.05mi, 49:22, 19 AUG 23, Carlisle, Pennsylvania

iThink:
Paramore, "That's What You Get"
Paramore, "Emergency"
Sugarcult, "Dead Living"

WX at 3 PM (19) Aug 19 82.9 (28.3) 50.0 (10.0) 30.04 (1017) WNW 7 RH 31

Odometer 23: 8.9mi

TE 3.7/0.4. Average/max heart rate = 148/170

First four-mile run in a while, which I couldn't pass up because of the weather (the coolest day I have seen in an August in a long while). Not fast, not especially hard until the last uphill, but I really needed this run.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.02 24:28 24:28 12:07 12:07 2.02
2.03 49:22 24:54 12:16 12:11 4.05

3.2mi, 40:09, 16 AUG 23, Carlisle, Pennsylvania

iThink:
Sugarcult, "Dead Living"

WX at 8 PM (0) Aug 16 81.0 (27.2) 63.0 (17.2) 29.94 (1013) SW 3 RH 54

Odometer 23: 8.1mi

TE 3.3/0.0. Average/max heart rate = 146/165

First run in a LONG while. Knees hurt noticeably at first, but settled in after a bit over a mile. I hope I'm not sucking ass tomorrow as a result of this run. Slow, but the point of this one was to get out the door and I didn't feel like rowing tonight.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.58 20:01 20:01 12:40 12:40 1.58
1.62 40:09 20:08 12:26 12:33 3.20

5,000m on Concept2 Model D, 22:54.3, 15 AUG 23, Carlisle, Pennsylvania

 iThink: none as I was watching the film Lyubov as I was erging.

WX at 10 PM (2) Aug 15     82.0 (27.8)     66.9 (19.4)     29.82 (1009)     Calm     

Odometer 21B: ~340mi

TE3.8, Z3.6, max Z5.1.  Average/max heart rate = 149/164

It's easier if I'm saying I just have to erg for 25 minutes; it feels less daunting to start. I felt better today, although I might be getting re-limbered up after yesterday's effort. I was rowing a bit inside anaerobic threshold for most of it, but decided for some dumb reason to sprint in the finish in the last 200m. I should eventually get back to my usual 10km, but this week is not the week for it. Maybe once I get more used to work.

Still, better than nothing, so I'll take it.

Splits
Distance:    5000
Time:    22:54.3
Avg/500m:    02:17.4
Drag Factor:    127
Per Mile:    0:07:22

5,000m on Concept2 Model D, 22:53.0, 14 AUG 23, Carlisle, Pennsylvania

 iThink: none as I was watching Atlas-Waterdogs on ESPN+ on demand.

WX at      10 PM (2) Aug 14     79.0 (26.1)     70.0 (21.1)     29.82 (1009)     ESE 7     

Odometer 21B: ~340mi

TE3.9, Z3.9, max Z5.3.  Average/max heart rate = 152/167

This is literally the first workout I have done since 27 June. Work got worse in the meantime. I've been judicious about my knees because after running, I feel it, bad. So tonight was a night of erging, and watching lacrosse on TV.

I am insanely out of shape. But I need to be disciplined about getting back in the groove or it will get worse.

Splits
Distance:    5000
Time:    22:53.0
Avg/500m:    02:17.3
Drag Factor:    124
Per Mile:    0:07:22

4.87mi, 58:51, 27 JUN 23, Carlisle, Pennsylvania

iThink:
The Cure, "Taking Off"
The Bats, "Courage"

WX at 9 PM (1) Jun 27 70.0 (21.1) 66.0 (18.9) 29.74 (1007) ESE 5 thunder in the vicinity RH 87

Odometer 23: 4.9mi

TE 3.4/0.0. Average/max heart rate = 145/162

First run in a while. Work has been bad again. When I started running, my skin started to itch a little bit, but my joints and ankles really started to hurt noticeably. After about a mile, it went away, and by 2.5mi, I felt better. I needed this run.

New shoes, another set of Asics GT-IIs, as they were cheap, and honestly, they seem to do about as well as the GT-IIs I ran in when I was in 10th grade.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.20 26:12 26:12 11:55 11:55 2.20
2.67 58:51 32:39 12:14 12:05 4.87

3.99mi, 49:11 aggregate, 21 JUN 23, Carlisle, Pennsylvania

iThink:
Dayglow, "Can I Call You Tonight?"

WX at 7 AM (11) Jun 21 64.0 (17.8) 53.1 (11.7) 30.19 (1022) ENE 12 RH 68
WX at 9 PM (1) Jun 21 62.1 (16.7) 55.0 (12.8) 30.2 (1022) SE 14 RH 78 light rain

Odometer 22: 200.5mi

TE 2.6/0.0. Average/max heart rate = 143/164

Running to work because traffic is bad and it's actually faster to run to work even as slow as I am than to drive. For real.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.00 24:50 24:50 12:25 12:25 2.00
1.99 49:11 24:21 12:14 12:20 3.99

6.38mi, 69:00 aggregate, 14 JUN 23, Carlisle, Pennsylvania

iThink:
For Against, "The Pennines"
Perturbator, "Raining Steel"

WX at 7 AM (11) Jun 14 61.0 (16.1) 55.9 (13.3) 29.58 (1001) Calm light rain RH 83

Odometer 22: 196.5.1mi

TE 3.8/0.0. Average/max heart rate = 143/169

Mandatory Army Birthday fun run. I was going to see how I was going to feel but I was definitely feeling it in the right knee on the return. I was not expecting to run the speed I did in the main part of the run, though!

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.53 16:52 16:52 11:01 11:01 1.53
3.33 50:52 34:00 10:13 10:28 4.86
1.52 69:00 18:08 11:56 10:49 6.38

7.49mi, 87:06, 8 JUN 23

iThink:
Goo Goo Dolls, "There You Are"
Sugarcult, "Los Angeles"
Max, "Aim"

WX at 3 PM (19) Jun 08 64 (18) 44 (7) 29.77 (1008) NNW 13 RH 48

Odometer 22: 189.1mi

TE 4.0/2.3. Average/max heart rate = 151/164

Second long run back to back, against my better judgment, but my legs felt better after about a mile and a half of loosening up. More burning lard, although the course was far less hilly than yesterday.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:02 11:02 11:02 11:02 1.00
2.73 43:49 32:47 12:01 11:45 3.73
2.81 76:15 32:26 11:33 11:40 6.54
0.95 87:06 10:51 11:25 11:38 7.49

6.75mi, 82:37, 7 JUN 23

iThink:
Sugarcult, "Dead Living"

WX at 4 PM (20) Jun 07 69 (21) 35 (2) 29.72 (1006) NW 21 RH 28

Odometer 22: 181.6mi

TE 4.1/2.1. Average/max heart rate = 150/171

First run in a while, and one that was longer because I got lost along the way and took the wrong path. This is okay. Mostly burning lard more than anything else.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.48 16:42 16:42 11:17 11:17 1.48
1.64 35:27 18:45 11:26 11:22 3.12
2.47 68:50 33:23 13:31 12:19 5.59
1.16 82:37 13:47 11:53 12:14 6.75

8,000m on Concept2 Model D, 37:10.0, 6 JUN 23

 iThink: none

WX at 6 PM (22) Jun 06     71 (22)     39 (4)     29.77 (1008)     NNW 17     smoke

Odometer 22: 172.8mi

TE3.9/0.0.  Average/max heart rate = 149/168

I was thinking about running, but decided to erg instead. I felt a lot better than I expected for not doing much. I felt better after the first 2,500. Strong finish relative to what I've normally done, but I've also been slacking in trying to get back in the groove.

Splits
Distance:    8000
Time:    37:10.0
Avg/500m:    02:19.4
Drag Factor:    104
Per Mile:    00:07:29

5.32mi, 78:47, 29 MAY 23, Carlisle, Pennsylvania

iThink:
Tommy Keene, "Running For Your Life"

WX at 8 PM (0) May 29 77.0 (25.0) 50.0 (10.0) 30.01 (1016) E 16G23 RH 38

Odometer 22: 172.8mi

TE 2.9/0.1. Average/max heart rate = 147/166

This is a little misleading as I probably should be using the hiking setting, but Garmin Connect thinks I'm detraining as I'm not going hard enough. If the relative effort going uphill is any indicator, I am most certainly not detraining.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.70 42:34 42:34 15:46 15:46 2.70
2.62 78:47 36:13 13:49 14:49 5.32

6.91mi, 1:49:27, 27 MAY 23, Carlisle, Pennsylvania

iThink:
Kitchens of Distinction, "Railwayed"
The Connells, "Universal Glue"
For Against, "The Pennines"

WX at 8 PM (0) May 27 73.9 (23.3) 39.9 (4.4) 30.22 (1023) S 3 RH 29

Odometer 22: 168.5mi (I ran in trail shoes that I don't monitor for mileage)

TE 3.3/0.0. Average/max heart rate = 149/172

I was thinking I was going to run up the north wall of the Appalachian Trail from the trailhead just north of Carlisle. I didn't get to the top as I was pushing 172bpm just walking up some of the segments. Ugh. But I got out there and worked 1000 calories, so not ugh.

Work has precluded my doing any real exercise this past week, so ugh.

Splits

SGMT AGGRGT SEGMT PERMI AVGPC DIST
0.19 02:35 02:35 13:37 13:37 0.19
3.26 53:57 51:22 15:45 15:38 3.45
0.01 54:43 00:46 17:00 15:49 3.46
3.45 109:27 54:44 15:52 15:50 6.91

3.57mi, 45:06, 22 MAY 23, Carlisle, Pennsylvania

iThink:
Citizen, "The Summer"

WX at 8 PM (0) May 22 75.0 (23.9) 50.0 (10.0) 30.16 (1021) Calm RH 41

Odometer 22: 168.5mi

TE 2.5/0.0. Average/max heart rate = 134/146

Wogging today just to get a run in. Otherwise I was going to bag it. I hope I can maintain some veneer of momentum. I don't think the heart rate was accurate, but maybe I'm just tired.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
3.57 45:06 45:06 12:38 12:38 3.57