4.25mi, 53:36, 27 MAY 25, Lorton, Virginia

iThink:
John Williams - The Asteroid Field (84 bpm)
Michael Kamen - Band of Brothers Suite Two (80 bpm)
Metallica - Creeping Death (101 bpm)

WX at 6 PM (22) May 27 63.0 (17.2) 53.1 (11.7) 30.31 (1026) SW 7 light rain RH 70
Odometer 25A: 375.8.mi
TE 3.1/0.0. Exercise Load 71. Average/max heart rate = 132/142

I am tired and decided not to chance a long run. 4.25 was about right but longer than that would've been playing with fire.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.12 27:22 27:22 12:55 12:55 2.12
2.13 53:36 26:14 12:19 12:37 4.25

Roll Call

A day late and correcting an error I had made for years. I am embarrassed that I got it wrong; John Engeman deserved better.

Gone, but not forgotten:

2LT Tom Witt - Fort Hood, Texas, 3 April 1995
CW2 Aaron Weaver - Fallujah, al-Anbar governorate, Iraq, 8 January 2004
SFC Don Eacho - Ramadi, al-Anbar governorate, Iraq, 4 March 2005
CW4 Matt Lourey - Buhriz, Diyala governorate, Iraq, 27 May 2005
MAJ Matt Worrell - Yusufiyah, Baghdad governorate, Iraq, 14 May 2006
CW4 John Engeman - Baghdad, Baghdad governorate, Iraq, 14 May 2006
SGT Jason Swiger - Baqubah, Diyala governorate, Iraq, 25 March 2007
CPT Jon Grassbaugh - Zaganiyah, Diyala governorate, Iraq, 7 April 2007
SGT Eric Holke - Tallil, Dhi Qar governorate, Iraq, 15 July 2007
SFC Gary Vasquez - Yakchal, Helmand province, Afghanistan, 29 September 2008
MAJ Brian Mescall - Qalat, Zabul province, Afghanistan, 9 January 2009
CW4 Niall Lyons - Darreh-ye Bum, Baghdis province, Afghanistan, 26 October 2009
CPT Dan Whitten - near Forward Operating Base Sweeney, Zabul province, Afghanistan, 2 February 2010
LTC Rob Baldwin - Ayatalah, Zabul province, Afghanistan, 21 September 2010
CPT Dan Utley - Bamako, Mali, 20 April 2012
MG Harold Greene - Kabul, Kabul province, Afghanistan, 5 August 2014
SFC Matt Leggett - Kabul, Kabul province, Afghanistan, 20 August 2014
COL June Cho - Bethesda, Maryland, 13 September 2018
COL Tristan Higgins - Bucharest, Romania, 11 March 2021

7.7mi, 93:12, 23 MAY 25, Lorton, Virginia

iThink:
The Beaches - Takes One To Know One (79 bpm)

WX at 5 PM (21) May 23 68 (20) 37 (3) 29.89 (1012) WNW 17G25 RH 32
Odometer 25A: 371.5.mi
TE 3.9/0.1. Exercise Load 140. Average/max heart rate = 137/154

Slow start and the usual fast return for this distance. The degree of negative splits is surprising but gratifying. First long run in a while but I have been short of sleep the last two weeks and I've been feeling it. I was experimenting with trying to raise my knees a bit more as I was running on level ground, and it really seemed to help with speed.

Time to start rotating in new shoes as this is probably the last long run I do in these shoes.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.05 25:46 25:46 12:34 12:34 2.05
1.80 48:46 23:00 12:47 12:40 3.85
1.80 70:06 21:20 11:51 12:24 5.65
2.05 93:12 23:06 11:16 12:06 7.70

4.0mi on dreadmill, 47:07, 21 MAY 25, Lorton, Virginia

iThink:
Nothing as I was watching the first half of the Princeton-Syracuse lacrosse game from last wekeend.

WX at 8 PM (0) May 21 57 (14) 55 (13) 29.81 (1009) Calm rain; mist RH 93
Odometer 25A: 363.8.mi
TE 3.3/0.0. Exercise Load 89. Average/max heart rate = 136/145

Not a hard run, but I didn't feel like running in the rain and getting soggy. So the dreadmill it was.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 12:00 12:00 12:00 12:00 1.00
1.00 24:00 12:00 12:00 12:00 2.00
1.00 35:47 11:47 11:47 11:56 3.00
1.00 47:07 11:20 11:20 11:47 4.00

4.2mi+lift, 51:56, 18 MAY 25, Lorton and Fort Belvoir, Virginia

iThink:
The Beaches - Last Girls At The Party (173 bpm)
The Get Up Kids - Ten Minutes (170 bpm)

WX at 8 PM (0) May 18 75.2 (24.0) 50.5 (10.3) 29.74 (1007) W 10 RH 41
Odometer 25A: 359.8mi
Lift TE 1.9/1.4. Exercise Load 34 Average/max heart rate = 108/141
Run TE 3.2/0.0. Exercise Load 81 Average/max heart rate = 135/146

It was time to get to the gym as my lower back was acting up while I was doing stuff around the kitchen. I can ignore it, or it'll get a lot worse later. I feel much better now.

Easy run, a bit harder than I intended, but not too hard. I need to get in some LSD tomorrow or Tuesday, so it'll require some investment of time.

Lifting today:
Barbell Deadlift 10 @135 10/10 @155
Barbell Overhead Press 10/10/8 @75
Barbell Row 10/10/10 @115
Lat Pulldown 10/10/10 @120
Leg Extension 10 @25 10/10 @20
Dumbbell Bench Press 10/10/10 @40
Leg press 15/15/15 @403

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 26:44 26:44 12:44 12:44 2.10
2.10 51:56 25:12 12:00 12:22 4.20

4.2mi, 56:10, 15 MAY 25, Lorton, Virginia

iThink:
soccer mommy - Abigail (117 bpm)
Daffo - Absence Makes the Heart Grow (140 bpm)
AC/DC - If You Want Blood (You Got It) (141 bpm)

WX at 6 PM (22) May 15 79.3 (26.3) 63.7 (17.6) 29.78 (1008) S 8 RH 58
Odometer 25A: 355.6mi
TE 2.7/0.0. Exercise Load 48. Average/max heart rate = 133/148

Proper recovery run, although offset by some of the heat outside as it was warmer than I'd run in before. Occupational hazard.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.10 28:34 28:34 13:36 13:36 2.10
2.10 56:10 27:36 13:09 13:22 4.20

10,000m on Concept2 Model D, 47:52.0, 14 MAY 25, Lorton, Virginia

 iThink: none as I was watching The Sandbaggers.

WX at 6 PM (22) May 14     71 (22)     66 (19)     29.85 (1010)     Calm     thunder in the vicinity

Odometer 14B: 411.0mi
TE 3.1/0.0   Exercise load 76  Avg/Max Power 124/170W  Avg/Max HR 132/148

I'd planned on running today, but not while it was pouring or during a potential lightning storm. So, 10km on the erg, and it was time well spent although still not entirely recovery as I had intended the run to be.

I did accelerate some at the last third.

Splits
Distance:    10000
Time:    47:52.0
Avg/500m:    02:23.6
Drag Factor:    103
Per Mile:    00:07:42

4.0mi on dreadmill, 47:46, 13 MAY 25, Lorton, Virginia

iThink:
None as I was watching the old British TV show The Sandbaggers on streaming.

WX at 8 PM (0) May 13 66.4 (19.1) 64.0 (17.8) 29.9 (1012) E 10
Odometer 25A: 351.4mi
TE 3.8/0.0. Exercise Load 127. Average/max heart rate = 141/148

Today was harder than I planned - 12 minute pace on the dreadmill put me well into Zone 3. Ugh.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 11:48 11:48 11:48 11:48 1.00
2.00 35:45 23:57 11:59 11:55 3.00
1.00 47:46 12:01 12:01 11:56 4.00

7.68mi, 93:07, 12 MAY 25, Lorton, Virginia

iThink:
The Beaches - Takes One to Know One (75 bpm)
The Beaches - Everything is Boring (79 bpm)

WX at 7 PM (23) May 12 72.5 (22.5) 63.7 (17.6) 30.13 (1020) E 6 RH 73
Odometer 25A: 347.4mi
TE 3.9/0.2. Exercise Load 134. Average/max heart rate = 138/152

First run in a while. Went harder than I intended, and I need to do some wogging tomorrow to offset. I cannot afford for tomorrow to be a rest day.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.04 25:03 25:03 12:17 12:17 2.04
1.80 47:15 22:12 12:20 12:18 3.84
1.80 69:22 22:07 12:17 12:18 5.64
2.04 93:07 23:45 11:39 12:07 7.68

Lift only, 9 MAY 25, New York City, New York

iThink:
Daffo - Absence Makes the Heart Grow (140 bpm)

WX at 10 PM (2) May 09 54.0 (12.2) 50.0 (10.0) 29.91 (1012) W 12
Odometer 25A: N/A
Lift TE 1.4/0.2. Exercise Load 18 Average/max heart rate = 110/135


I will be on my feet a good chunk of tomorrow, so I decided to get in a lift since my sister's condo has a squat rack and an olympic bar. I am more convinced I need to eventually get my own at some point. I did have some mild nausea as I was doing the squats, which I don't normally do. I don't know if that's from pressure on the spine, but I gave it more time in between sets.

I forgot to do lat pulldowns.

Lifting today:
Barbell Deadlift 10 @135, 10/10 @155
Barbell Overhead Press 10 @70, 10/8 @75
Barbell Row 10/10/10 @115
Bench Press 10/10/8 @115
Squat 10/10/10 @95

7.68mi, 89:46, 6 MAY 25, Lorton, Virginia

iThink:
Maritime - German Engineering (190 bpm)

WX at 7 PM (23) May 06 71.6 (22.0) 46.6 (8.1) 29.93 (1013) S 3 RH 41
Odometer 25A: 339.7mi
TE 4.1/0.0. Exercise Load 152. Average/max heart rate = 139/154\

First run in a while. I was fairly well rested (if not in terms of sleep, at least in terms of not working) and It showed on the run. I'll probably feel it tomorrow, but this was a good one to pull it out some and see what a high zone 3 run felt like in places.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.04 24:18 24:18 11:55 11:55 2.04
1.80 46:03 21:45 12:05 12:00 3.84
1.80 66:56 20:53 11:36 11:52 5.64
2.04 89:46 22:50 11:12 11:41 7.68

6.21mi, 77:30, 1 MAY 25, Lorton, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)

WX at 8 PM (0) May 01 75.7 (24.3) 66.4 (19.1) 29.86 (1011) SE 5 RH 73
Odometer 25A: 332.0mi
TE 3.4/0.0. Exercise Load 104. Average/max heart rate = 135/146

Legs not dead but definitely tired. I was experimenting with trying to raise my knees in the stride and I think it was working but certainly it's harder than running at my standard zone 2 shuffle. I need to work through some harder training but I'm also cognizant that I don't want to beat my knees up too much. Next few days are going to be off except maybe if I decide to go lifting or stretching if the opportunity permits.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.80 22:21 22:21 12:25 12:25 1.80
1.29 38:14 15:53 12:19 12:22 3.09
1.31 55:22 17:08 13:05 12:35 4.40
1.81 77:30 22:08 12:14 12:29 6.21

6.03mi, 78:19, 29 APR 25, Lorton, Virginia

iThink:
A Day to Remember - All I Want (160bpm)

WX at 7 PM (23) Apr 29 81.0 (27.2) 58.8 (14.9) 29.95 (1014) SSE 8 RH 46
Odometer 25A: 325.8mi
TE 3.1/0.0. Exercise Load 79. Average/max heart rate = 130/143

JTFC DEAD LEGS FML. I need to run very light tomorrow, but even running zone 2 was an ordeal today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 24:13 24:13 13:18 13:18 1.82
1.20 39:38 15:25 12:51 13:07 3.02
1.20 55:27 15:49 13:11 13:08 4.22
1.81 78:19 22:52 12:38 12:59 6.03

7.14mi+lift, 91:10, 27 APR 25, Lorton and Fort Belvoir, Virginia

iThink:
The Get Up Kids, Ten Minutes (170 bpm)

WX at 7 PM (23) Apr 27 70.7 (21.5) 25.2 (-3.8) 30.11 (1019) NW 10 RH 17
Odometer 25A: 319.8mi
Lift TE 1.3/0.7. Exercise Load 24 Average/max heart rate = 106/145
Run TE 3.4/0.0. Exercise Load 103 Average/max heart rate = 134/148

Lifting, but no leg extensions as the machine was out of order. Lat pulldowns are a bit harder (and I don't want to strain my elbow tendons in doing so either) and the leg press I'm getting stronger. Overhead press was at the limits of ability.

Run was a predictable slow start. Return leg was much faster, mostly from downhill, but also from being warmed up full on the return leg, which I most definitely was not on the outbound.

Lifting today:
Barbell Deadlift 10/10/10 @135
Barbell Overhead Press 10/10/10 @70
Barbell Row 10/10/10 @115
Lat Pulldown 10/10/10 @120
Leg press 10 @230 on machine, 15 @348, 15/15 @368
Dumbbell Bench Press 12/10/10 @35

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.05 27:24 27:24 13:22 13:22 2.05
1.53 47:10 19:46 12:55 13:11 3.58
1.52 66:22 19:12 12:38 13:01 5.10
2.04 91:09 24:47 12:09 12:46 7.14

lift only, 23 APR 25, Fort Belvoir, Virginia

iThink:
None.

WX at 8 PM (0) Apr 23 64 (18) 44 (7) 30.19 (1022) Calm
Odometer: N/A
Lift TE 1.2/0.1. Exercise Load 16 Average/max heart rate = 107/130


Lifting only to put in a deposit to my back doesn't bug me later on.

Lifting today:
Barbell Deadlift 10/10/10 @135
Barbell Row 10/10/10 @115
Barbell Overhead Press 10/10/10 @70
Leg press 15/15/15 @368
Lat Pulldown 10/10/10/10 @120
Dumbbell Bench Press 12/10/10 @35
Leg Extension 10@40, 10 each @20, 10 each @15

5.0mi, 60:14, 22 APR 25, Lorton, Virginia

iThink:
The Smiths - Vicar In A Tutu (125bpm)
The Smiths - There Is A Light That Never Goes Out (136bpm)

WX at 8 PM (0) Apr 22 75.7 (24.3) 40.3 (4.6) 30 (1015) NW 7 RH 28
Odometer 25A: 312.6mi
TE 3.2/0.0. Exercise Load 90. Average/max heart rate = 133/147

Started easy, then went faster. I should lift tomorrow. At least the weather was pleasant after it being warm (82F/28C) this afternoon.

These two songs are back-to-back on the album The Queen is Dead. Where one goes, the other follows.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.50 31:02 31:02 12:25 12:25 2.50
2.50 60:14 29:12 11:41 12:03 5.00

6.66mi, 84:46, 21 APR 25, Lorton, Virginia

iThink:
Veruca Salt - Seether (136bpm)
Deep Forest With Peter Gabriel - While The Earth Sleeps (120bpm)

WX at 9 PM (1) Apr 21 69.6 (20.9) 61.3 (16.3) 29.99 (1015) Calm RH 74
Odometer 25A: 307.6mi
TE 3.2/0.0. Exercise Load 91. Average/max heart rate = 130/145

Deliberately not hard as I didn't want to bang up my knees too much. I should go back to the gym no later than Wednesday, though, as an insurance policy.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.82 23:25 23:25 12:52 12:52 1.82
1.49 42:14 18:49 12:38 12:46 3.31
1.34 60:15 18:01 13:27 12:57 4.65
2.01 84:46 24:31 12:12 12:44 6.66

lift only, 18 APR 25, Fort Belvoir, Virginia

iThink:
None

WX at 8 PM (0) Apr 18 76.6 (24.8) 46.9 (8.3) 30.02 (1016) SSE 6
Odometer N/A
Lift TE 1.8/0.8. Exercise Load 30 Average/max heart rate = 109/138

Back and knee pain was really bad and I needed to get to the gym tonight, so I did.
After yesterday, no running today. Legs were really banged up.

Lifting today:
Barbell Deadlift 10/10/10 @135
Barbell Row 10/10/10 @115
Barbell Overhead Press 10 @65, 10/10 @70
Lat Pulldown 10 @100, 10/10 @120
Leg press 15/15/15/15 @368
Alternating Dumbbell Chest Press 7/6/5 @30
Leg Extension 10/10/10 @25

4.64mi, 60:01, 17 APR 25, Lorton, Virginia

iThink:
Touché Amoré - I'll Be Your Host (82bpm)

WX at 7 PM (23) Apr 17 64.0 (17.8) 24.4 (-4.2) 30.16 (1021) SE 5 RH 21
Odometer 25A: 300.9mi
TE 3.0/0.0. Exercise Load 68. Average/max heart rate = 133/143

Legs tired, but more significantly, knees hurting. I need to stretch tonight or there'll be hell to pay tomorrow.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.57 33:31 33:31 13:02 13:02 2.57
2.07 60:01 26:30 12:48 12:56 4.64

6.32mi, 78:15, 16 APR 25, Lorton, Virginia

iThink:
The Offspring - Coming For You (139bpm)

WX at 8 PM (0) Apr 16 58.5 (14.7) 22.8 (-5.1) 29.94 (1013) WNW 12G22 RH 25
Odometer 25A: 296.2mi
TE 3.4/0.0. Exercise Load 106. Average/max heart rate = 136/158

I was absolutely smoked yesterday, so I took that day off. I got back from work and zonked for an hour in my desk chair, which I did not expect. I forced myself to get out there even if I was dragging ass. And yes, I was absolutely not running at my best today.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
2.95 36:26 36:26 12:21 12:21 2.95
3.37 78:15 41:49 12:25 12:23 6.32