Running Journal - 2024-05-17

Time: 9:55-10:51 a.m. (56 minutes) 
Resting heart rate: 110 (15 minutes after exercise)
Weight (after run; clothed): 82.46 kg (181.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,997 cal/day
Distance (running): 8.13 km (5.05 miles)
Cumulative distance (2024; ignores XT days): 555.38 km (345.10 mi)
Calories burned: 650
Average heart rate: 132 bpm
Max heart rate: 158 bpm
Weather: sunny ☀️ 17° C (62.6° F), Humidity 65% Wind: 9 km/h
Terrain: 95 ft elevation gain
Avg Pace: 11'06" /mile
Best pace: 10'34" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Pretty good mid-morning maintenance run. After feeling out how my recovery was, I tried running at 10:15/mile pace with 1 minute walk breaks. Felt good enough that had to keep reminding myself to slow down. This run covered ground I was familiar with, but it was the first time I ran the segments in one contiguous maintenance run. It worked out pretty good and will probably use it again in the future. Weather was pretty good. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ My right knee felt...OK (?) It was not a problem. Tried to focus on engaging my upper leg muscles to flex the right knee more while running.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee a bit achy but better than before
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x2), banana

Running Journal - 2024-05-16 (XT - Stationary Recumbent Cycle)

Time: 8:39-9:29 p.m. (50 minutes) 
Resting heart rate: 82 (15 minutes after exercise)
Weight (after run; clothed): 83.19 kg (183.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,008 cal/day
Distance (running): 8.05 km (5.00 miles)
Cumulative distance (2024; ignores XT days): 547.26 km (340.05 mi)
Calories burned: 344
Average heart rate: 89 bpm
Max heart rate: 108 bpm
Weather: sunny ☀️ 16° C (60.8° F), Humidity 68% Wind: 11 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Week #16 more than half-way done. Exercised my upper legs today using squats and lunges for the first time. Using this video by Amanda Bisk as reference on how to do so without stressing the knees. Recumbent bike was no problem today. Early start. Two others came in during my workout (1 man & one woman). Workout was #6 intensity and did a bit above-average workout. Listened to a podcast and an audiobook. On Wednesday, picked up the bib & jersey for the 111th running of San Francisco's Bay to Breakers, which we will run for the first time this weekend.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (16 oz), plain bagel & Kirkland Signature Organic Chunky Guacamole (2.5 oz), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, baked salmon & Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, blackberries

Running Journal - 2024-05-15

Time: 6:56-7:36 p.m. (40 minutes) 
Resting heart rate: 87 (15 minutes after exercise)
Weight (after run; clothed): 83.28 kg (183.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,010 cal/day
Distance (running): 5.05 km (3.14 miles)
Cumulative distance (2024; ignores XT days): 547.26 km (340.05 mi)
Calories burned: 384
Average heart rate: 110 bpm
Max heart rate: 130 bpm
Weather: sunny ☀️ 22° C (71.6° F), Humidity 77% Wind: 19 km/h
Terrain: 138 ft elevation gain
Avg Pace: 12'45" /mile
Best pace: 12'24" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Actively ran with more focus on activating my right upper-leg muscles. Right knee felt much better. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (16 oz), baked chicken & Maya Kaimal Foods Organic Indian Everyday Dal - Black Lentil & Tomato & Cumin with Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, baked salmon & Seeds of Change Organic Quinoa and Brown Rice - 8.5 oz, Ghirardelli Dark Chocolate Sea Salt Square (15g), Anna Olivia Bakes - Blueberry scone with clotted cream & lemon curd (x0.5), apple, banana, raspberries, blueberries, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz

Running Journal - 2024-05-14

Time: 6:42-7:38p.m. (56 minutes) 
Resting heart rate: 81 (15 minutes after exercise)
Weight (after run; clothed): 83.64 kg (184.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.3 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,015 cal/day
Distance (running): 6.90 km (4.29 miles)
Cumulative distance (2024; ignores XT days): 542.20 km (336.91 mi)
Calories burned: 500
Average heart rate: 116 bpm
Max heart rate: 148bpm
Weather: sunny ☀️ 22° C (71.6° F), Humidity 54% Wind: 15 km/h
Terrain: 207 ft elevation gain
Avg Pace: 13'04" /mile
Best pace: 12'25" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Pleasant late-afternoon run with Dawn. Felt pretty good today, other than my right knee feeling achy. Slept OK on Monday night. Passed a handful of neighborhood cat sunning themselves. A handful of elderly residents seem to have a spot sitting on a low retaining wall along the sidewalk, and we have passed them a few times. Dawn wore her orchid-colored Garmin vívoactive 5 smartwatch for the first time today, so spent a bit of time configuring it. Ran/walk in 3-minute/1-minute increments. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee a bit achy; toes a bit sore from callus/blister
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (16 oz), Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Anna Olivia Bakes - Nutella Stuffed Browned-Butter Salted Chocolate-Chip Cookie (x0.5), Bolani Spinach-Filled Flatbread, Knudsen Lowfat Cottage Cheese - Small Curd (small portion), plain bagel & Kirkland Signature Organic Chunky Guacamole (2.5 oz), plain bagel & Kuze Fuku & Sons - Yuzu Fruit Spread, plain bagel sandwich with chicken & salsa, Tropical Fields Durian Mochi (15g; x2), The Republic of Tea - Decaf Ginger Peach Black Tea, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz,

Running Journal - 2024-05-13 (XT - Stationary Recumbent Cycle)

Time: 11:35-12:25 p.m. (50 minutes)
Resting heart rate: 73 bpm (~15 minutes after exercise)
Weight (after run; clothed): 84.01 kg (185.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,021 cal/day
Distance (cycling): 5.63 km (3.50 mi)
Cumulative distance (2024; ignores XT days): 535.30 km (332.62 mi)
Calories burned: 261 kcal
Average heart rate: 77 bpm
Max heart rate: 89 bpm
Weather: sunny ☀️ 21° C (69.8° F), Humidity 54% Wind: 16 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Cross-training day. One person in the gym using the kettle bells. Asked her if OK to use the recumbent cycle and she said no problem, she was just finishing. No one else arrived. I had tried using the bike around 10:30 a.m., but someone else was there. Dealing with a random issue arising late Sunday night, so rather knackered today 😴 Very light workout at setting #6.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Oatmeal with blueberries & raspberries & blackberries & flax seed, Bizzy Cold Brew Organic Espresso Blend (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, baked salmon & Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz,

Running Journal - 2024-05-12 (Mile Repeats x6)

Manresa Bread to-go sticker with hand-drawn message [sic.] "Kevin Turky"

Time: 11:19-12:57 p.m. (1 hour, 38 minutes) 
Resting heart rate: 79 (1.5 hours after exercise)
Weight (after run; clothed): 83.28 kg (183.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,010 cal/day
Distance (running): 9.66 km (6.00 miles)
Cumulative distance (2024; ignores XT days): 535.30 km (332.62 mi)
Calories burned: 792
Average heart rate: 137 bpm
Max heart rate: 153 bpm
Weather: sunny ☀️ 22° C (71.6° F), Humidity 57% Wind: 19 km/h
Terrain: 0 ft elevation gain
Avg Pace: 10'30" /mile
Best pace: 10'30" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (not stinky)
Comments: Week 15 (of 26) ✅ Ran mile repeats x6 at the Campbell Community Center track. In the grassy center two female teams played soccer. It felt hotter than the weather report suggests 🤔 Right knee felt achy but not painful. After a few loops it felt OK. We warmed up with 5 minutes walk, 5 minutes slow jog, 5 minutes comfortable jog, and 4 acceleration gliders. Drank Powerade after #2 and #4 mile repeats. The sun was bright and the few shady spots on the track were partially occupied by soccer players and supporters 😛 One time we had to alert them to our presence, and another time a woman helpfully warned them to watch out 👏🏼 My calluses were a bit sore today on my toes; at home I discovered a blister on the left one. I applied a Dr. Scholl's Callus Remover to each toe tonight. Will research better ways to protect them (e.g., moleskin). The run went OK--the loops were a bit boring, but went by quickly. The use of my smart watch was better this time, with each mile repeat represented by a separate activity. Most of the six were at about the 10'40"/mile pace, with the last one at 10'30", and a few in the 10'50"/mile pace. 👍🏼 After we visited downtown Campbell and Manresa Bread and had coffee & dessert. 😋
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee felt a bit achy; blister on left toe, callus on both toes
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8oz), Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Powerade - Mixed Berry (20 oz), Manresa Bread - Pistachio latte & mushroom-leek quiche (x0.5) & turkey pesto sandwich (x0.5), Anna Olivia Bakes - Brookie (x0.5), leftovers - mango chicken & green-chile burrito & Dumpling Capital - Bei Jing Bean Paste Noodle (Pork),

Running Journal - 2024-05-11 (Off day)

Nathan - QuickStart 2.0 6 L Hydration Pack

Time: 5:30 p.m. 
Resting heart rate: 70
Weight (after run; clothed): 85.09 kg (187.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,037 cal/day
Distance (running): 0
Cumulative distance (2024; ignores XT days): 525.64 km (326.62 mi)
Calories burned: N/A
Average heart rate: N/A
Max heart rate: N/A
Weather: sunny ☀️ 26° C (78° F), Humidity 40% Wind: 19 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A
Best pace: N/A
Stinkiness air level (0=No smell; 10=☣️): 1/10 (not stinky)
Comments: Off day. Visited Portola Valley area. Stopped at Konditorei Cafe for coffee. First time visit to Alice's Restaurant where we had lunch. The scene at Alice's was bustling and a bit chaotic, with lots of motorcycles & muscle cars (McLaren, etc.) mixed in with more family-friendly vehicles. Stovepipe smoke was continuously vented into the air above the restaurant. Everyone was respectful. 1970's & 1980's rock music was playing (Europe, Steve Winwood, Bon Jovi, etc.). The staff serviced everyone efficiently and with friendliness. On the wall, tee shirts supported Alice's Restaurant & Ukraine, with proceeds supporting their efforts to remain independent. The drive there was full of switchbacks and we took care to go slowly, in case we overtook cyclists. Reminded me of a wild west establishment, without the bawdiness & gratuitous gunfire. After that we visited REI and purchased hydration vests for long runs. I got a Nathan - QuickStart 2.0 6 L Hydration Pack. The pack has a 1.5 L bladder in the back, and the 6 L moniker seems to mean it has 6 L total storage. Trying it out as we enter warmer days & longer runs (though we still have access to electrolytes from convenience stores along the way, this will help in-between). Also purchased 2 more bags of Tailwind Nutrition Recovery Drink Mix - Chocolate, and a Slow Loris  Hiking Tortoise T-Shirt. Shopped for groceries at Costco and returned home. On Sunday we run 6 1-mile repeats at 10:15/mile pace with 2:30 run & 30-second walk break.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Konditorei Cafe - maple cinnamon latte & homemade brownie (x0.5), Alice's Restaurant - Farmer's Burger with cheese + chips & plain fries (x0.5) & Anderson Valley Oatmeal Stout (pint), Kirkland Signature Sparkling Water - Grapefruit (12 Oz),