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),

Running Journal - 2024-05-10

Time: 6:13-7:09 p.m. (56 minutes)
Resting heart rate: 90 bpm (~15 minutes after exercise)
Weight (after run; clothed): 82.74 kg (182.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,001 cal/day
Distance (running): 6.65 km (4.13 mi)
Cumulative distance (2024; ignores XT days): 525.64 km (326.62 mi)
Calories burned: 500 kcal
Average heart rate: 112 bpm
Max heart rate: 133 bpm
Weather: sunny ☀️ 27° C (80.6° F), Humidity 53% Wind: 22 km/h
Terrain: 210 ft elevation gain
Avg Pace: 13'35" /mile
Best pace: 13'12" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Warm today, so extra-slow run. Spent the afternoon putting together an IKEA HEMNES TV media cabinet, so a bit tired. The run was fine. Knees felt a bit achy, but no pain. Still have not started strength training via reverse lunges & squats. Lowest recorded weight of the year, so far.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Everything bagel with turkey slices (x2), Organic Split Pea Soup - 16.5 oz (x0.5), Snack Factory Organic Original Pretzel Crisps, vodka & tonic, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry),

Running Journal - 2024-05-09 (XT - Stationary Recumbent Cycle)

Time: 1:19-2:09 p.m. (50 minutes)
Resting heart rate: 72 bpm (~15 minutes after exercise)
Weight (after run; clothed): 84.46 kg (186.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,027 cal/day
Distance (cycling): 6.76 km (4.20 mi)
Cumulative distance (2024; ignores XT days): 519.00 km (322.49 mi)
Calories burned: 332 kcal
Average heart rate: 86 bpm
Max heart rate: 110 bpm
Weather: sunny ☀️ 28° C (82.4° F), Humidity 26% Wind: 13 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 weight bench for the first 20 minutes, then I was by myself. Felt OK and pretty exercised at the end. Weather is warm but not unpleasant. Wore my new 2nd pair of Under Armour speed pocket shorts, which arrived on Wednesday.
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), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Everything bagel with turkey slices

Running Journal - 2024-05-08

Time: 6:31-7:19 p.m. (48 minutes)
Resting heart rate: 73 bpm (~15 minutes after exercise)
Weight (after run; clothed): 84.37 kg (186.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,026 cal/day
Distance (running): 5.87 km (3.65 mi)
Cumulative distance (2024; ignores XT days): 519.00 km (322.49 mi)
Calories burned: 450 kcal
Average heart rate: 116 bpm
Max heart rate: 138 bpm
Weather: sunny ☀️ 23° C (73.4° F), Humidity 22% Wind: 14 km/h
Terrain: 164 ft elevation gain
Avg Pace: 13'12" /mile
Best pace: 12'09" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Warm wind but pleasant weather. Shorter maintenance run. Thought again tonight (thought I forgot to write it down on Sunday) about the discrepancy between my phone & my Garmin smartwatch was about 1 mile over the course of a 20-mile run. Got my other pair of Under Armour speed pocket shorts. Remembered again about checking to see if compression shorts with side pocket. A bit thirsty today.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired, Right knee just a touch achey
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso double shot, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Vicini's New York City Pizzeria - Veggie Garbage Pie & garlic knots, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry),

Running Journal - 2024-05-07

Time: 6:40-7:36 p.m. (56 minutes)
Resting heart rate: 78 bpm (~15 minutes after exercise)
Weight (after run; clothed): 83.91 kg (185.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,019 cal/day
Distance (running): 6.92 km (4.30 mi)
Cumulative distance (2024; ignores XT days): 513.12 km (318.84 mi)
Calories burned: 534 kcal
Average heart rate: 116 bpm
Max heart rate: 138 bpm
Weather: sunny ☀️ 17° C (62.6° F), Humidity 44% Wind: 16 km/h
Terrain: 367 ft elevation gain
Avg Pace: 13'04" /mile
Best pace: 12'37" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Felt OK today, other than still a bit creaky from Sunday 20-mile run. Had a big bowl of noodles for lunch. Knees felt OK today. The right knee feels a bit unsettled (?) I am not sure how to describe it. Not hurting, but it feels a bit noticeable. Started out running a bit slow, then we picked up the pace and was running 10'30/mile pace for the 3-minute running portions, followed by a 1-minute walk break. The faster pace felt OK and was running it without feeling huffing and puffing. The Under Armour SpeedPocket 5" shorts kept my phone/keys/ID snug with no rattling 💯 Quite a few people walking with pets, or walking with family, or kids playing. Saw quite a few neighborhood cats in the usual spots. Have not yet looked into shorts with pockets. Weather was perfect.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, chocolate-chip cookie (x0.5), A-Sha Foods USA - Meteor Noodles with Zha Jiang Sauce (x2 packets), Tropical Fields Durian Mochi (x2 at 15g each), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Snickers Fun Size Chocolate Candy Bar - 10.59oz, Kirkland Signature Sparkling Water - Grapefruit (12 Oz),

Running Journal - 2024-05-06 (XT - Stationary Recumbent Cycle)

Time: 11:17-12:07 p.m. (50 minutes)
Resting heart rate: 62 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): 6.12 km (3.8 mi)
Cumulative distance (2024; ignores XT days): 506.20 km (314.54 mi)
Calories burned: 292 kcal
Average heart rate: 76 bpm
Max heart rate: 91 bpm
Weather: sunny ☀️ 17° C (62.6° F), Humidity 48% Wind: 10 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: Light XT day after 20-mile run on Sunday. First time visiting the gym someone was using the stationary recumbent cycle, so returned about an hour later and found it unused, but two other women just ending their workout. After that the gym was empty except for me. Overall feeling pretty OK. Hopefully the 2nd day after the long run feels better.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired, sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso shot (x2),

Running Journal - 2024-05-05 (20-Mile Long Run)

Gatorade Gatorlyte Electrolyte Beverage - Lime Cucumber (20 ounce) & peanut butter cookie

Time: 7:52-12:58 p.m. (5 hours, 6 minutes)
Resting heart rate: 90 bpm (~15 minutes after exercise)
Weight (after run; clothed): 84.19 kg (185.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,023 cal/day
Distance (running): 32.83 km (20.40 mi)
Cumulative distance (2024; ignores XT days): 506.20 km (314.54 mi)
Calories burned: 2,509 kcal
Average heart rate: 112 bpm
Max heart rate: 141 bpm
Weather: sunny ☀️ 14° C (57.2° F), Humidity 44% Wind: 15 km/h
Terrain: 367 ft elevation gain
Avg Pace: 15'16" /mile
Best pace: 13'31" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: 500+ kilometers & 300+ miles ✅ Ran two 10-mile loops to complete the first 20+ mile run in a long time. Arose around 7:00 a.m., out the door before 8:00 a.m. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Had an issue with my Garmin Forerunner 965 smartwatch (probably user error, but ?): I noticed after starting the structured interval training repeats, it immediately displayed the yellow pause symbol. I resumed, but the watch did not stop at the 3-minute mark. So after 0.25 miles, I saved the run. I forget the details, but the watch then ... reset (blue triangle, then eventually the splash screen). After I once again started the interval repeats and all was well 🤷🏼 Realized I forgot my Bluetooth ear buds, so no audiobook listening for me. Ran really slow today, mostly to be proactively gentle on my knee. Coyote Lagoon at Don Edwards was wonderful: baby ducks & geese, lots of waterfowl. Noticed what might be swallows making mud nests under a nearby abandoned bridge (we later saw a feral black cat crossing it). A cluster of memorial candles were still alight at one point of the sidewalk. On the second passing, noticed a "ghost bike (also referred to as a ghostcycle or WhiteCycle) is a bicycle roadside memorial, placed where a cyclist has been killed or severely injured." Observed a CyberTruck near the Fremont Tesla Factory. Stopped at the usual spots and got electrolyte drinks. Avoided some construction as they enhance pedestrian crossings. Keep forgetting to check out the nearby BART station. Ate a peanut butter cookie at a convenience store this time instead of bringing it home. On the 2nd passing, I got a chocolate-chip cookie and did bring it home. Enjoyed the shady susurration of trees along a stretch going home. At the 10-mile mark I got home and re-applied sunblock & changed into a short-sleeve technical shirt and changed socks. This was the first long run with my new blue Under Armour SpeedPocket 5" shorts. Wore over my compression leggings. The SpeedPocket keeps the phone snug ✅ The one negative: I keep my mask, ID, & credit card with it, so it all gets a bit jumbled. Makes it a bit weird to pull out the camera when I might want to snap a quick photo (e.g., of baby ducks). Dawn has leggings with a phone pocket 🤔 Might be something to look into. The 2nd loop with Dawn was much more interesting as we talked and motivated each other. As we approached noon, noticed more traffic & people, and the temperature edged a bit higher. Made sure to run at least 0.1 miles farther than 20 miles so my Garmin would not mark it as 16.99 miles--as it did 2 weeks ago 😝 Overall, this was a successful run: 3 miles extended from previous long run; started early; succeeded in running slow to avoid injury. Soaking in a salt bath tonight & ate food to celebrate the Americanized Cinco de Mayo.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee was mostly OK but not confident in it
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Gatorade Gatorlyte Electrolyte Beverage Glacier Freeze & Lime Cucumber & Lemon Lime & Fruit Punch - all 20 Oz, peanut butter cookie, Peanut Butter M&M'S Mega - 8.6oz, K On The Go - Brown Sugar Latte (HOT (mr.), with decaf coffee (2s), decaf coffee, honey boba) & Pita Chicken Melt Sandwich (x0.5), De Los Altos Grill - Veggie Burrito & Asada Fries (0.25), pear brandy cordial (x2)

Running Journal - 2024-05-04

Time: 7:45 p.m.
Resting heart rate: 68 bpm
Weight (after run; clothed): 84.91 kg (187.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,034 cal/day
Cumulative distance (2024; ignores XT days): 473.37 km (294.14 mi)
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Off day. Rainy. Ran an errand and got coffees. Sunday is the first 20-mile run in a long time. Time commitment & seriousness of endurance increasing. Planning to get up early and run 10 miles, then run 10 miles with Dawn.
Any irregular feelings, aches, pains, heart rate, and so forth?: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8 oz), Hops and Beans Cafe - almond croissant (x0.5) & Island Latte (Ritual Seasonal Espresso, Holy Kakow Organic Macadamia and Coconut Syrup, Milk), Jeonju K-Cuisine - Iron Plate Vegetable Pancake (x0.5) & Ramen Tofu Soup

Running Journal - 2024-05-03

Time: 5:58-6:54 p.m. (56 minutes)
Resting heart rate: 78 bpm (~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): 6.81 km (4.23 mi)
Cumulative distance (2024; ignores XT days): 473.37 km (294.14 mi)
Calories burned: 525 kcal
Average heart rate: 117 bpm
Max heart rate: 136 bpm
Weather: sunny ☀️ 20° C (68° F), Humidity 49% Wind: 16 km/h
Terrain: 197 ft elevation gain
Avg Pace: 13'14" /mile
Best pace: 13'02" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Pleasant Friday late-afternoon run with Dawn.
Any irregular feelings, aches, pains, heart rate, and so forth?: Very slight knee pain on the return
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (12 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, leftovers

Running Journal - 2024-05-02 (XT - Stationary Recumbent Cycle)

Time: 10:19-11:09 a.m. (50 minutes)
Resting heart rate: 73 bpm (~15 minutes after exercise)
Weight (after run; clothed): 83.82 kg (184.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,018 cal/day
Distance (cycling): 5.79 km (3.60 mi)
Cumulative distance (2024; ignores XT days): 466.56 km (289.91 mi)
Calories burned: 269 kcal
Average heart rate: 76 bpm
Max heart rate: 87 bpm
Weather: sunny ☀️ 21° C (69.8° F), Humidity 45% Wind: 13 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A
Best pace: N/A
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Feeling a bit tired today. Pretty easy cycle session. Caught up on social media. Listened to an audiobook at the end. No one else came in. Weather is a perfect spring day.
Any irregular feelings, aches, pains, heart rate, and so forth?: Knees a bit creaky at start; bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (22 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz,

Running Journal - 2024-05-01

Time: 7:26-8:20 p.m. (54 minutes)
Resting heart rate: 100 bpm (~15 minutes after exercise)
Weight (after run; clothed): 83.37 kg (183.80 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): 7.31 km (4.54 mi)
Cumulative distance (2024; ignores XT days): 466.56 km (289.91 mi)
Calories burned: 601 kcal
Average heart rate: 128 bpm
Max heart rate: 146 bpm
Weather: sunny ☀️ 12° C (53.6° F), Humidity 67% Wind: 6 km/h
Terrain: 49 ft elevation gain
Avg Pace: 11'56" /mile
Best pace: 11'09" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Early morning run. Up at 6:00 a.m., had coffee & cereal. Dropped off car at mechanic, then ran. Did my best to run at 10'15"/mile pace. However, lots of traffic & stop lights eroded that pace. Felt pretty good. Minimal knee pain. Stutter-step when I start seems to help. Weather was comfortable. Had a recovery chocolate drink & coffee after as a reward. Listened to an audiobook. Two maintenance runs within about 12 hours of each other, and they both seem to have gone OK. My toes felt a bit sore 🤔 Not sure how to counter-act that. We have some blister tape, I think. I have never used it, but maybe this represents the time.
Any irregular feelings, aches, pains, heart rate, and so forth?: A bit sore in left hamstring, but pretty good. Toes felt a bit beaten up/callused.
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (14 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz,

Running Journal - 2024-04-30

Time: 6:20-7:02 p.m. (42 minutes)
Resting heart rate: 92 bpm (~15 minutes after exercise)
Weight (after run; clothed): 83.37 kg (183.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,011 cal/day
Distance (running): 5.36 km (3.33 mi)
Cumulative distance (2024; ignores XT days): 459.26 km (285.37 mi)
Calories burned: 417 kcal
Average heart rate: 121 bpm
Max heart rate: 137 bpm
Weather: sunny ☀️ 18° C (64.4° F), Humidity 45% Wind: 24 km/h
Terrain: 164 ft elevation gain
Avg Pace: 12'37" /mile
Best pace: 12'31" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Late afternoon spring run with Dawn. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Lots of rest and seemed to eat enough today. Felt pretty good. Maybe a hint of knee pain in my right knee but stutter-stepping seemed to help. This week we switched the runs a bit to accommodate a personal appointment early on Wednesday morning. Forgot I still had the interval training mode set to 2:30 run & 30 second walk, so we just went with that. It seemed OK. Weight seems to oscillate a bit up and down, but the overall trend is definitely descending. Started in January around 189.0 lbs and now am around 185.0 lbs, on average. Considering this most likely involves swapping fat for muscle, feeling pretty good about it. On Monday I watched a few videos about reverse lunges & squats. I might try doing them on XT days (Mon & Thu). This weekend is 20 miles, or 3 miles more than last long run. 😝 Getting up in mileage and starting to be a longer commitment. I.e., starting earlier. Last Sunday I wondered if I should run early and then run the last leg with Dawn. 🤔 Might be easier to do the 2nd half with someone.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Original Cereal with nonfat milk, banana, Bizzy Cold Brew Organic Espresso Blend (14 oz), Signature Select Extreme Moose Tracks Ice Cream Sandwich, mixed salad greens with baked salmon & cherry tomatoes & croutons, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), plain bagel with Kirkland Signature Organic Hummus - 2.5 oz, Maya Kaimal Foods Organic Indian Everyday Dal - Black Lentil & Tomato & Cumin with Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, Stonefire Mini Naan Flatbread (x1.5), baked chicken breast (x0.5), apple

Running Journal - 2024-04-29 (XT - Stationary Recumbent Cycle)

Time: 11:54-12:44 p.m. (50 minutes)
Resting heart rate: 81 bpm (~15 minutes after exercise)
Weight (after run; clothed): 84.37 kg (186.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,026 cal/day
Distance (cycling): 5.95 km (3.70 mi)
Cumulative distance (2024; ignores XT days): 453.90 km (282.04 mi)
Calories burned: 298 kcal
Average heart rate: 84 bpm
Max heart rate: 96 bpm
Weather: sunny ☀️ 17° C (62.6° F), Humidity 52% Wind: 13 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A
Best pace: N/A
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Week 14 (of 26) begins with a XT day on the stationary recumbent cycle. Watched YouTube videos to help with researching a clunking noise in the front of our car. One person came in when I had about 20 minutes left. They seemed disappointed to not have access to the recumbent cycle--first trying the upright stationary cycle, and when discovering it had a faulty console, moved to the elliptical. I left first (after cleaning it), so hopefully they had a chance to use it if they still wanted to. Overall a pretty easy/medium-effort workout. Knee feels a bit sore today but OK. When I first started it felt like it took a few revolutions before it settled-in (slight discomfort). 🤔 Ordered some new running shorts from Under Armour using a 40% off discount from the Oakland Marathon. I do not have a running top yet, but I am excited to see if the front pocket of the shorts can comfortably hold my phone.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, banana (x0.5), Bizzy Cold Brew Organic Espresso Blend (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Safeway deli veggie sushi tray (brown rice, avocado, cucumber)

Running Journal - 2024-04-28 (Mile Repeats x4)

Another clowder or a glaring of 3 cats we passed

Time: 11:37-12:59 p.m. (82 minutes)
Resting heart rate: 92 bpm (~15 minutes after exercise)
Weight (after run; clothed): 84.01 kg (185.2 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,021 cal/day
Distance (running): 7.53 km (4.68 mi)
Cumulative distance (2024; ignores XT days): 453.90 km (282.04 mi)
Calories burned: 610 kcal
Average heart rate: 129 bpm
Max heart rate: 151 bpm
Weather: sunny ☀️ 18° C (64.4° F), Humidity 64% Wind: 26 km/h
Terrain: 206 ft elevation gain
Avg Pace: 11'05" /mile
Best pace: 10"49" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: First weekend I am implementing the mile repeats with some forethought. Four mile-repeats this weekend. We started with a slow warmup for about 15 minutes. Then we attempted to run at a 10'15"/mile pace on a 2:30 run and 30 second walk interval. Per Galloway's advice, we ran the first 1 or 2 mile-repeats at a slower pace. Ran with Dawn, who was feeling a bit sore from her hike on Saturday. Due to car trouble, we ran locally instead of at a track. This meant on asphalt and a bit up and down, but mostly flat. The wind came in off the SF Bay and was nice. The weather was actually quite nice. Birds chirping. Flowers in bloom. Families playing, cleaning their cars, walking dogs, etc. It was a bit hard to dial-in the pace. I set my Garmin Forerunner 965 smartwatch to intervals and scrolled down two or three screens while running, to the one showing "Lap Pace". After running for a bit, it would settle down to about the 10'15"/mile pace we wanted. When we started, we would start a bit fast (getting to about 9'30"/mile pace, etc.) and then have to slow down. Today--after a rest day--felt pretty good at 10'15"/mile pace. 👍🏼 I do not know if sustaining it for an entire marathon seems reasonable to expect, but we ran about 4 miles at that pace today, and I felt OK. Some cautiously optimistic news: I found that stutter-stepping when I begin running helps mitigate the pain in my right knee. After I get going, the pain subsides a bit as my main upper-leg muscles & calves take over, but that initial start sometimes feels sore 😛 Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Overall, pretty successful first attempt at mile-repeat training. I think I get the idea and so far it seems OK. After exercise, we ordered dessert to celebrate from a local shop.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee: a bit of pain when starting/stopping
Foods eaten today: Kashi GO Original Cereal with nonfat milk, banana, Bizzy Cold Brew Organic Espresso Blend (10 oz), Jtown Pizza Co. - Cheesy Garlic Pizza Strips, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Signature Select Extreme Moose Tracks Ice Cream Sandwich (x0.5), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, plain bagel with Just Jan's Spiced Plum butter, K On The Go - Guava Sparkling with Mango Jelly (x0.75) & Original Bagel W/ Berry Cream Cheese (x0.5)

Running Journal - 2024-04-27 (Off day)

Time: 7:45 p.m. 
Resting heart rate: N/A
Weight (after run; clothed): 86.36 kg (188.2 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,021 cal/day
Distance (running): N/A
Cumulative distance (2024; ignores XT days): 446.37 km (277.36 mi)
Calories burned: N/A
Average heart rate: N/A
Max heart rate: N/A
Weather: mostly sunny 🌤️ 17° C (62.6° F), Humidity 38% Wind: 9 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A
Best pace: N/A
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Off day. Spent it mostly feeling cooked. Really needed a rest day, it seems. Shopped a bit at Costco, had an issue with the front suspension on the car 😝 Decided to order in pizza and call it a day. Watched Foundation TV series.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, banana (x0.5), Bizzy Cold Brew Organic Espresso Blend (10 oz), Tilamook - Mudslide Ice Cream, Jtown Pizza Co. - Jtown Street (Okonomiyaki) Pizza & Cheesy Garlic Pizza Strips, Kirkland Signature Canadian Whiskey (3 oz), Skinny Pop Popcorn - 0.65 oz, Kirkland Signature Sparkling Water - Grapefruit (12 Oz)

Running Journal - 2024-04-26

A clowder or a glaring of cats we passed 🤔

Time: 6:07-7:03 p.m. (56 minutes)
Resting heart rate: 75 bpm (~15 minutes after exercise)
Weight (after run; clothed): 83.73 kg (184.6 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,016 cal/day
Distance (running): 6.74 km (4.19 mi)
Cumulative distance (2024; ignores XT days): 446.37 km (277.36 mi)
Calories burned: 509 kcal
Average heart rate: 113 bpm
Max heart rate: 135 bpm
Weather: mostly sunny 🌤️ 16° C (60.8° F), Humidity 59% Wind: 22 km/h
Terrain: 200 ft elevation gain
Avg Pace: 13'23" /mile
Best pace: 13'05" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Spent the day cleaning and doing odd jobs around the house. Bar Keepers Friend was my friend today, as was Sprayway glass cleaner, soap & water, Isopropyl alcohol, etc. By the time I went for the run, I felt relatively tired. Also had not fueled properly during the day, so not great. Finished, then we watched TV while we had dinner. The weather was wonderful: humid, cool breeze on the way back, lovely clouds & sun & shadow. All is lush and flowering. The right knee pain is disquieting though. I did not feel it earlier in the week, but perhaps overexerting myself today was too much.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee: a bit of pain when starting/stopping
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso double shot (x3), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Trader Joe's Organic Yellow Corn Tortilla Chip Rounds, Signature Select Extreme Moose Tracks Ice Cream Sandwich, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Amy's Cheddar Cheese, Bean & Rice Burrito with salsa & avocado, baked chicken (small amount), apple, banana (x0.5), Sun Tropics - Thai Vegetable Curries with Jasmine Rice,

Running Journal - 2024-04-25 (XT - Stationary Recumbent Cycle)

Time: 8:30-9:20 a.m. (50 minutes)
Resting heart rate: 77 bpm (~15 minutes after exercise)
Weight (after run; clothed): 84.28 kg (185.8 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,025 cal/day
Distance (running): 7.72 km (4.80 mi)
Cumulative distance (2024; ignores XT days): 439.62 km (273.17 mi)
Calories burned: 379 kcal
Average heart rate: 125 bpm
Max heart rate: 153 bpm
Weather: partly sunny 🌥️ 13° C (55.4° F), Humidity 77% Wind: 0 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A
Best pace: N/A
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Early exercise. One other person in the gym, on the treadmill; they must have been on a call of some sort as they were talking intermittently. I left before they did. Listened to audiobook. Felt pretty strong today: level = 7, seat setting at #20. Coffee-exercise-coffee routine works. Last night I found two pairs of shorts by Under Armour with front pockets for phones.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today:Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso double shot (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Trader Joe's Organic Yellow Corn Tortilla Chip Rounds, Bolani Spinach-Filled Flatbread, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz,

Running Journal - 2024-04-24

Time: 12:17-12:52 p.m. (35 minutes)
Resting heart rate: 90 bpm (~15 minutes after exercise)
Weight (after run; clothed): 84.10 kg (185.4 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,022 cal/day
Distance (running): 4.73 km (2.94 mi)
Cumulative distance (2024; ignores XT days): 439.62 km (273.17 mi)
Calories burned: 379 kcal
Average heart rate: 125 bpm
Max heart rate: 153 bpm
Weather: mostly overcast ☁️ 16° C (60.8° F), Humidity 51% Wind: 6 km/h
Terrain: 141 ft elevation gain
Avg Pace: 11'55" /mile
Best pace: 11'31" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Today I tried to run a 10'15"/mile pace after warm-up jogging & 4 acceleration gliders. I started this at the 1.47 mile mark and did intervals: ran for 2:30 and walked for 1:00. I thought I did OK but perhaps walking for only 30 seconds would have been better. My heart rate got into the 140-bpm range during my 10'15"/mile pace segments. It felt doable, but strenuous. Which seems to indicate I may need to moderate my 4:40 goal. It was a nice feeling on Sunday to run 17 miles! I felt OK at the end (other than the disquieting right-knee pain). Just 9.22 miles more to marathon goal. 🤔 Glad I am calibrating and dialing-in my time expectations sooner rather than later though...running at 10'15"/mile pace today with hills was not easy: huffing and puffing a bit.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso double shot (x3), Sogo Japanese Arare Rice Crackers - 7.05 oz, Slice of Homage Pizza - Cheese bread (x2), The Pizza Guy (Sicilian; x2 slices), Signature Select Extreme Moose Tracks Ice Cream Sandwich, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Kirkland Signature Sparkling Water - Grapefruit (12 Oz),

Running Journal - 2024-04-23

Time: 6:29-7:24 p.m. (56 minutes)
Resting heart rate: 79 bpm (~15 minutes after exercise)
Weight (after run; clothed): 84.37 kg (186.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,026 cal/day
Distance (running): 6.61 km (4.11 mi)
Cumulative distance (2024; ignores XT days): 428.28 km (266.12 mi)
Calories burned: 504 kcal
Average heart rate: 113 bpm
Max heart rate: 131 bpm
Weather: mostly sunny 🌤️ 17° C (62.6° F), Humidity 52% Wind: 13 km/h
Terrain: 240 ft elevation gain
Avg Pace: 13'37" /mile
Best pace: 13'25" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Lovely late-afternoon run with Dawn. Weather was just right. Lots of people out walking dogs, exercising, playing. No problems at all with my right knee 😮‍💨 A bit tired still from Sunday, but overall OK. Gnats were less a problem, probably due to temperature. The crosswalk button seems to work again this evening. We ran for 2:30, then walked for 1 minute. When we did rin/walk of 4:00/1:00, we got a bit farther in the same amount of time. 55 minutes is a bit less conducive to 3:30 intervals (~15.7), so we just went for 16. Good way to destress a bit after a long day. The nearby foothills looked particularly nice with the handful of clouds casting light and shadow, and all the spring flowers have bloomed. My toes felt a bit sore--still recovering from Sunday. My shoes are at ~40% done with their estimated lifespan of 400 miles. We will go to a Red Wing shoes store in the near future and I hope to get my feet imaged using their Ultimate Fit Experience which "Accurately measures your feet with a 3D scan and stride analysis". I think we saw something similar at Fleet Feet in Menlo Park.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired, feet under my toes sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso double shot (x2), Slice of Homage Pizza - The Pizza Guy (Sicilian; x3 slices), Maison Alyzee - The Lady in Black (On a thin Almond Sable biscuit, a Choux Pastry with Yuzu Confit, Black Sesame Chantilly, Black Sesame Praline, a few Black Sesame seeds; x0.5), glass of red wine, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, leftover pad kee mao & broccoli chicken with Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, apple, Dick Taylor Craft Chocolate - Tanzania microbatch (x1 sqaure),

Running Journal - 2024-04-22 (XT - Stationary Recumbent Cycle)

Time: 11:50-12:40 p.m. (50 minutes)
Resting heart rate: 85 bpm (~10 minutes after exercise)
Weight (after run; clothed): 84.91 kg (187.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,034 cal/day
Distance (cycling): 6.28 km (3.90 mi)
Cumulative distance (2024; ignores XT days): 428.28 km (266.12 mi)
Calories burned: 282 kcal
Average heart rate: 76 bpm
Max heart rate: 89 bpm
Weather: sunny ☀️ 22° C (71.6° F), Humidity 65% Wind: 13 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (a bit stinky)
Comments: Remembered my Garmin HRM-Pro Plus Heart Rate Monitor ✅ Very light day on the recumbent stationary cycle. One other person on the elliptical when I arrived and they after about 10 minutes. Played mobile games and listened to an audiobook. Weight shot back up today, which seems to imply most of the weight loss on Sunday was from water. Overall feeling OK. Bed felt so good this morning and hard to pull myself out. Muscles definitely feeling exercised and still rebuilding. But definitely feeling OK for having run 17 miles on Sunday. Right knee occasionally a bit sore but not bothering me today (yet). Nothing like the occasional aches on Sunday. One note on pockets for phone: on Sunday, Dawn tried out a new pocket and it was really tough to fit the phone in it. So the smaller pockets not so great for easy retrieval. She wondered why they did not put elastic pockets on the sides (?) Missed opportunity. Something to think about for my own gear.
Any irregular feelings, aches, pains, heart rate, and so forth?: Tired
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, banana, espresso double shot, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz,

Running Journal - 2024-04-21 (17-Mile Long Run)

La Fontaine Restaurant (Mountain View, California) - Blackberry Mojito and Chocolate Martini

Time: 10:27-3:14 p.m. (4 hours 47 minutes; 3h 57m moving time)
Resting heart rate: 122 bpm (~15 minutes after exercise)
Weight (after run; clothed): 82.83 kg (182.6 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,003 cal/day
Distance (running): 27.36 km (17.00 mi)
Cumulative distance (2024; ignores XT days): 428.28 km (266.12 mi)
Calories burned: 2169 kcal
Average heart rate: 121 bpm
Max heart rate: 157 bpm
Weather: sunny ☀️ 24° C (75.2° F), Humidity 45% Wind: 7 km/h
Terrain: 325 ft elevation gain
Avg Pace: 14'44" /mile
Best pace: 12'32" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (a bit stinky)
Comments: Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Ran with Dawn the first 10 miles, then solo for the last 7 miles. The pain in my right knee was disquieting. It lasted for a few steps, then went away. On my solo run, I felt it a bit at the beginning and then not so much. Not great. The temperature was well above 60 F today, so we went pretty slow to start. The heat seems to activate some of the aromatic wood mulches which I enjoyed. Coyote Lagoon at Don Edwards quickly becoming my favorite place: bird watching, cattails, water, and not smelly (so far). Stopped at the usual places for electrolytes. We ran 2:30 and walked 1 minute, which helped quite a bit with keeping overall exertion below maximum (was 4:00 minutes run followed by 1 minute walk in previous long runs). After 10 miles I re-applied sunblock, had a caffeinated electrolyte powder, and recharged my phone a bit. On the solo run, I found a pet cemetery. From a bit of research, it was established in the 1970's and now seems to rest on about 2 acres of land adjacent to an overpass and an office parking lot. The graves seemed cared for, and several had plush animals and other decorations. Later, I noticed a piece of corporate exterior art in a deserted parking lot and departed the sidewalk to take a photo. As I looked around the base of the art for an artist plaque, a speaker on the building squawked to life with static and then I heard a female voice say "Attention, Attention, You are on private property and are being recorded and monitored live". I shook my head and continued back to the sidewalk. Pretty good security though on a sleepy Sunday 🏆 The new route I explored had lots of green space and almost zero traffic, which I enjoyed. The rest of the run was uneventful, which was great. I kept having to slow myself down in the final miles. I was running in the 11-minute/mile pace range and forced myself to relax. My right instep was sore and I kept trying to adjust my foot inside the shoe to relieve the pressure, to mixed results. My one whimsical thought: would vampires be great food delivery drivers, assuming recipients might invite them in to deliver the food (though most would not)? 😅 After finishing, I walked for about 0.5 miles, showered, and then we went out to celebrate a personal occasion in Mountain View. Overall I made it through 17 miles without too much complication, though getting out earlier will become more important as mileage continues to increase.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee (front) felt painful a few times when starting; some light-headed feelings when stopped; right instep sore in later miles; outside of toes sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, banana (x0.5), Bizzy Cold Brew Organic Espresso Blend (10 oz), Gatorade Gatorlyte Electrolyte Beverage Cherry Lime - 20 Oz & Mixed Berry - 20 Oz, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x2), Tailwind Endurance Fuel (Caffeinated Raspberry, x1), La Fontaine restaurant - prosciutto melone & ginger carrot soup & bread & spaghetti bolognese & blackberry mojito, Maison Alyzée - Signature Harmony (Valrhona chocolate and hazelnut mousse, dark chocolate brownie, crushed hazelnuts, and Valrhona chocolate cremeux on a crunchy hazelnut praliné), Skinnypop Microwave Sea Salt Popcorn (x0.5)

Running Journal - 2024-04-20 (Off Day)

Time: 7:45 p.m.
Resting heart rate: 73 bpm (~10 minutes after exercise)
Weight (after run; clothed): 86.36 kg (190.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,056 cal/day
Distance (off day): N/A
Cumulative distance (2024; ignores XT days): 400.92 km (249.12 mi)
Calories burned: 0 kcal
Average heart rate: N/A bpm
Max heart rate: N/A bpm
Weather: sunny ☀️ 17° C (62.6° F), Humidity 38% Wind: 9 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 2/10 (a bit stinky)
Comments: Off day. Catching up on movies. Resting up for 17-mile run on Sunday 😅 Couch potato day so eating a lot and weight is way back up to what it was when I started in January. My right knee has occasionally felt a bit pained when I step wrong the last day or two.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired; right knee a bit clunky
Foods eaten today: Blueberry scone with clotted cream & lemon curd, banana (x0.5), Bizzy Cold Brew Organic Espresso Blend (6 oz), plain bagel with Kirkland Signature Organic Hummus - 2.5 oz, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry; x2), Bolani Spinach-Filled Flatbread (x2), Tilamook - Mudslide Ice Cream, pear brandy cordial, mixed-greens salad with baked chicken breast & cherry tomatoes & garlic-cheese croutons & strawberry vinaigrette,

Running Journal - 2024-04-19

Time: 5:31-6:26 p.m. (55 minutes)
Resting heart rate: 95 bpm (~10 minutes after exercise)
Weight (after run; clothed): 84.28 kg (185.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,025 cal/day
Distance (running): 4.31 km (6.94 mi)
Cumulative distance (2024; ignores XT days): 400.92 km (249.12 mi)
Calories burned: 548 kcal
Average heart rate: 126 bpm
Max heart rate: 145 bpm
Weather: sunny ☀️ 21° C (69.8° F), Humidity 54% Wind: 14 km/h
Terrain: 203 ft elevation gain
Avg Pace: 12'46" /mile
Best pace: 12'23" /mile
Stinkiness air level (0=No smell; 10=☣️): 2/10 (a bit stinky)
Comments: Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Felt relatively recovered and had a nice run with Dawn. Temperatures were pleasant. Gnats not as bad tonight. Stopped and got a drink of water at Booster Park, where we briefly watched a group playing cricket on the baseball diamond infield. At the other side of the park, about a half-dozen people lined up at an unmarked van to collect a delivery of something we could not make out. I did not run at 10:15/mile pace between walk breaks, and I am wondering if I am going to make it to 4:40 marathon finish if I do not. I am sort of at peace with that, though my competitive side wants to push things. My right knee hurt just a bit while starting a few times.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired; right knee (front) felt overextended a bit starting from a walk
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, banana, Bizzy Cold Brew Organic Espresso Blend (10 oz), cheese bagel with Kirkland Signature Organic Hummus - 2.5 oz, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, leftover Pho & Bun - Phở Đặc Biệt (Rare Steak, Beef Flank, Meat Ball, Grill Beef Rib), Sogo Japanese Arare Rice Crackers - 7.05 oz, blueberries, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Signature Select Extreme Moose Tracks Ice Cream Sandwich, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz

Running Journal - 2024-04-18 (XT - Stationary Recumbent Cycle)

Time: 11:28-12:18 p.m. (50 minutes)
Resting heart rate: 85 bpm (~10 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 (cycling): 7.24 km (4.50 mi)
Cumulative distance (2024; ignores XT days): 393.98 km (244.81 mi)
Calories burned: 373 kcal
Average heart rate: 95 bpm
Max heart rate: 128 bpm
Weather: sunny ☀️ 21° C (69.8° F), Humidity 62% Wind: 3 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 3/10 (somewhat stinky)
Comments: Time: 6:20-7:00 p.m. (40 minutes)
Resting heart rate: 80 bpm (~10 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): 2,016 cal/day
Distance (running): 4.80 km (2.98 mi)
Cumulative distance (2024; ignores XT days): 393.98 km (244.81 mi)
Calories burned: 367 kcal
Average heart rate: 113 bpm
Max heart rate: 133 bpm
Weather: mostly sunny 🌤️ 24° C (75.2° F), Humidity 53% Wind: 24 km/h
Terrain: 135 ft elevation gain
Avg Pace: 13'25" /mile
Best pace: 13'25" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Remembered my Garmin HRM-Pro Plus Heart Rate Monitor ✅
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Cross-training day. Listened to an audiobook. Felt fairly recovered so exercised more vigorously than on Monday. Set the seat to position #20 (felt a bit overextended using #22). Read on Wednesday about race pace training. For mile repeats (on select Sundays), Galloway suggests running at a 10'15"/mile pace for a 4:40 marathon goal, with intervals = run 2:30/walk 30s. He writes "This prepares you for the pace you'll be running between walk breaks in the marathon." Mile repeats are defined as "measured segments run at a pace slightly faster than marathon goal pace and followed by a rest interval." Continuing: "Each mile should be run ~30 seconds faster than you want to run in the race itself...." Galloway also notes for relaxing between mile repeats: "If you have a heart rate monitor, keep walking until the heart rate goes below 70 percent of your maximum heart rate." For marathon pace running on weekday maintenance sessions, Galloway suggests running 1-3 miles at 10'50"/mile pace, with run 2:30/walk 1 minute. I think here he means "complete each mile in 10:50" rather than "run at 10:15/mile pace between walk breaks". In both I think the end result is the same--to finish in 4 hours and 40 minutes, it requires a 10:40-10:50/mile pace. Galloway suggests slowing down "30 seconds per mile for every 5-degree increase above 60 °F. E.g., today was 75 °F, so instead of 10'40"/mile, I might run 90 seconds slower, or 12'10"/mile pace. Bottom-line: weather and recovery permitting, run at 10'15"/mile pace during training. This gets me used to 4:40 race pace. And if too tough, will need to adjust. Spent time this afternoon reading about the Paavo Nurmi Marathon in Hurley, Wisconsin. I have a conflict this year, but perhaps I can run it next August if health and work allows.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left leg slightly sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, banana, Bizzy Cold Brew Organic Espresso Blend (10 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, plain bagel with Kirkland Signature Organic Hummus - 2.5 oz, apple, Tropical Fields Durian Mochi (x2 at 15g each), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz,  Safeway Roll N Wrap Roll - Avocado Salad (7.1 oz), leftover "Three's Company" sandwich (Cater2.me, x0.25), Sogo Japanese Arare Rice Crackers - 7.05 oz, blueberries, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Newtons Soft and Fruit Chewy Fig Cookies (15g, x20),

Running Journal - 2024-04-17

Time: 6:20-7:00 p.m. (40 minutes)
Resting heart rate: 80 bpm (~10 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): 2,016 cal/day
Distance (running): 4.80 km (2.98 mi)
Cumulative distance (2024; ignores XT days): 393.98 km (244.81 mi)
Calories burned: 367 kcal
Average heart rate: 113 bpm
Max heart rate: 133 bpm
Weather: mostly sunny 🌤️ 24° C (75.2° F), Humidity 53% Wind: 24 km/h
Terrain: 135 ft elevation gain
Avg Pace: 13'25" /mile
Best pace: 13'25" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Light maintenance late afternoon run. Did 2 of 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Skipped anti-chafing as shorter run. Warm temps so lots of sweat. I failed to find the exact spot I stumbled on Tuesday. 🤷🏼 Lots of gnats. 😛 People walking dogs, a few cats exploring, kids playing, etc. 17 miles coming up on Sunday. Remarked recently that I am running a half marathon every other week. The black compression leggings look a bit ratty after my tumble on Tuesday. With the warmer weather they also feel a bit stuffy. So looking into something better for summer. Also curious about the 2.5 run/30 seconds walk intervals I think I read about in the Galloway book. Homework.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso double shot (x2), mixed salad greens with baked chicken & tomatoes & croutons & balsamic vinaigrette, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), kettle popcorn (medium bowl), Tropical Fields Durian Mochi (x2 at 15g each), Sogo Japanese Arare Rice Crackers - 7.05 oz, Sanders Dark Chocolate Sea Salt Caramel Egg, Signature Select Extreme Moose Tracks Ice Cream Sandwich (x0.5), Trader Joe's Organic Yellow Corn Tortilla Chip Rounds, salmon & Seeds of Change Organic Quinoa and Brown Rice - 8.5 oz

Running Journal - 2024-04-16

Time: 6:18-7:13 p.m. (55 minutes)
Resting heart rate: 91 bpm (~10 minutes after exercise)
Weight (after run; clothed): 83.73 kg (184.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,016 cal/day
Distance (running): 6.69 km (4.16 mi)
Cumulative distance (2024; ignores XT days): 389.19 km (241.83 mi)
Calories burned: 511 kcal
Average heart rate: 115 bpm
Max heart rate: 138 bpm
Weather: partly sunny ⛅ 19° C (66.2° F), Humidity 60% Wind: 11 km/h
Terrain: 171 ft elevation gain
Avg Pace: 13'39" /mile
Best pace: 13'10" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (a bit stinky)
Comments: Sidewalk tumble & scrapes 🙃 Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Light run with Dawn today. Was in the last minute and clipped a seam in the sidewalk while navigating back onto the sidewalk. Was avoiding a sign to the left of the sidewalk and took a tumble. My phone went flying (it was OK) and scraped up my hands a bit. Thankfully nothing too bad--some blood but no need for stitches. Compression leggings torn a bit on the right knee but gladly trade that for saving my legs from scrapes. Overall could have been a lot worse. The Garmin Forerunner 965 smartwatch Safety and Tracking Feature "Incident Tracking" triggered as expected--first time correctly. Disabled it from sending an alert in time. Other than the fall, enjoyable run. Slight soreness in my left hamstring still, so taking it easy. Gnats--lots of them. Felt a bit like human flypaper. Lots of people walking and enjoying the warm weather. I've logged ~130 miles on my HOKA Challenger 7 shoes, or about 1/3 of their expected life of 400 miles (since March 3, 2024, or about 6 weeks).
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired, minor scrapes from fall on fingers & right knee, left hamstring somewhat tight
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso double shot (x3), cheese bagel with Kirkland Signature Organic Hummus - 2.5 oz, mixed salad greens with baked salmon, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Newtons Soft and Fruit Chewy Fig Cookies (15g, x20), kettle popcorn (medium bowl), blueberries, Tropical Fields Durian Mochi (x2 at 15g each), Dindigul Thalappakatti Restaurant - leftover kola biriyani, Anna Olivia Bakes - Peanut Butter Millionaire’s Shortbread bar (x0.5)

Running Journal - 2024-04-15 (XT - Stationary Recumbent Cycle)

Time: 12:39-1:29 p.m. (50 minutes)
Resting heart rate: 71 bpm (~10 minutes after exercise)
Weight (after run; clothed): 83.91 kg (185.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,019 cal/day
Distance (cycling): 5.63 km (3.50 mi)
Cumulative distance (2024; ignores XT days): 382.49 km (237.67 mi)
Calories burned: 314 kcal
Average heart rate: 86 bpm
Max heart rate: 95 bpm
Weather: mostly sunny 🌤️ 18° C (64.4° F), Humidity 57% Wind: 8 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (a bit stinky)
Comments: XT day. Felt a bit off on Sunday due to left hamstring soreness, so taking an easy day today (plus a bit tired from only fair sleep). Listened to an audiobook. I was the only one in the gym for most of the time, until a maintenance person arrived and began reviewing the treadmills & elliptical equipment. I thought about mentioning the issues with the stationary cycles but decided to skip it. I'm guessing he is there to do whatever he was sent there for and is probably well aware of the electronic issues with the old equipment. They spent most of their time just sitting and looking at their phone.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired, but mostly OK
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8 oz, x2), banana, Trader Joe's Garlic Indian Style Flatbread with turkey slices, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Sogo Japanese Arare Rice Crackers - 7.05 oz, Sun Tropics - Thai Vegetable Curries with Jasmine Rice, Sanders Dark Chocolate Sea Salt Caramel Egg, broccoli, cottage cheese, Kirkland Signature Sparkling Water - Lime (12 Oz), apple

Running Journal - 2024-04-14 (Magic Mile Time Trials)

"Fishin' with Roger" (2004) - artist Cork Marcheschi, San Francisco, California, in the reflection ponds in front of the Heritage Theatre

Time: 10:50-noon (~70 minutes)
Resting heart rate: 72 bpm (~60 minutes after exercise)
Weight (after run; clothed): 83.91 kg (185.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,021 cal/day
Distance (running): 7.93 km (4.93 mi)
Cumulative distance (2024; ignores XT days): 382.49 km (237.67 mi)
Calories burned: 603 kcal
Average heart rate: 110 bpm
Max heart rate: 127 bpm
Weather: partly sunny ⛅ 10.6° C (51° F), Humidity 77% Wind: 6 km/h
Terrain: 0 ft elevation gain
Avg Pace: 13'58" /mile
Best pace: 10'17" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (a bit stinky)
Comments: Week 11 is in the books. Recovery week Sunday today. Cooler & bit windy. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Ran my first Jeff Galloway Magic Mile Time Trials (MM) at the Campbell Community Center, in Campbell, California. They have a synthetic surface track. It was relatively busy, but less so as we got closer to noon. The inner 2 lanes are designated for runners only. In the grassy inner area, young women played soccer. The facilities are a bit tired but perfectly adequate, and they have drinking fountains, bathrooms, outdoor exercise equipment, and a small section of bleachers with steps. Per Galloway's book, we ran the 1st MM at a normal pace and then ended the last lap a bit faster. I did not feel exhausted at the end. Regrettably, I did not think through how to record the MM separately from the warm-up. However, my watch said I had a daily personal record for the one mile at 10'17", so I am going to roll with that as my time. After the MM, we walked for a few minutes, then ran around the Campbell Community Center grounds a few times. The facility also has a large grassy field, tennis courts, a theater, a pool, and more. Afterward, we visited Manresa Bread in downtown Campbell, where we discovered a farmers market. After drinking coffees and eating a light dessert, we bought English scones & desserts, and also kettle popcorn for later. According to the MM calculator on the Jeff Galloway web site, a 10'17" MM = 5:50 marathon finish. That would be fine. I think I messed it up though, running too slow (though in his book he does suggest running the first one at a normal pace). He writes, "finish feeling that you couldn’t have run more than a football field at the same pace." That definitely was not the case--I could have run much farther. So 5:50 marathon finish is likely a very conservative metric. Regrettably, I do not have my expected marathon pace dialed in (yet). I'm training for a 4:40 finish. We liked the Campbell Community Center, though it does represent a 20-minute drive. This weeks joke: the CCC is next to a KFC restaurant, which we smelled as we ran past, and they have a big street-level sign out front with their logo of Colonel Sanders, and we joked that if we were in a dream every time we looked back it would be getting closer, like a Weeping Colonel. Other tidbits I learned while reading about MM: taking a short break after 800 meters is OK (we walked for 30 seconds, possibly too long); most runners only improve 3-5% per season; the MM predicts the fastest (i.e., a very hard pace) one might run; and Tue should be a bit slower and Wed/Fri can be used as 10'50"/mile pace runs with 2:30 running & 1:00 walking.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left hamstring a bit sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, banana (x0.5), Bizzy Cold Brew Organic Espresso Blend (8 oz), banana (x0.5), Manresa Bread - Pistachio latte & chocolate-chip cookie (x0.5) & croissant (x0.5), mixed-greens salad with baked chicken breast & cherry tomatoes & garlic-cheese croutons & strawberry vinaigrette, Tropical Fields Durian Mochi (x2 at 15g each), Kirkland Signature Sparkling Water - Grapefruit (12 Oz),

Running Journal - 2024-04-13 (Off day)

Time: 2:30 p.m.
Resting heart rate: 71 bpm
Weight: 84.91 kg (187.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,034 cal/day
Distance (running): 0 km (0 mi)
Cumulative distance (2024; ignores XT days): 374.56 km (232.74 mi)
Calories burned: N/A kcal
Average heart rate: N/A bpm     
Max heart rate: N/A bpm
Weather: rainy ☔ 11° C (51.8° F), Humidity 69% Wind: 23 km/h
Terrain: N/A 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: Went out for coffees. Resetting house for the coming week: cleaned espresso machine, two loads of laundry, soaking and drying an air plant, cleaned litter boxes, refilled a shampoo bottle, light vacuuming, grocery shopping, using Bar Keepers Friend on our pizza pan to make it look like new again (personal preference), and soaked a shower head in vinegar to remove limescale. Rainy day, so indoors. On Sunday is a 5-mile day with "magic mile". Magic mile is a "a running pace calculator developed by Jeff Galloway, a world-renowned running coach, author and former Olympic runner. The Magic Mile is a simple, yet effective tool that helps runners determine their optimal running pace and is used by thousands of runners worldwide." So will read up on that in a bit.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired (mediocre sleep)
Foods eaten today: Kashi GO Original Cereal with nonfat milk, banana (x0.5), Hops and Beans Cafe - chocolate croissant (x0.5) & Cafe Borgia (Ritual Seasonal Espresso, Holy Kakow Organic Chocolate Sauce and Orange Syrup, Milk),

Running Journal - 2024-04-12

Time: 5:59-6:48 p.m. (49 minutes)
Resting heart rate: 79 bpm (~60 minutes after exercise)
Weight (after run; clothed): 84.01 kg (185.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,021 cal/day
Distance (running): 6.00 km (3.73 mi)
Cumulative distance (2024; ignores XT days): 374.56 km (232.74 mi)
Calories burned: 455 kcal
Average heart rate: 111 bpm
Max heart rate: 126 bpm
Weather: mostly sunny 🌤️ 15° C (59° F), Humidity 55% Wind: 13 km/h
Terrain: 194 ft elevation gain
Avg Pace: 13'09" /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (a bit stinky)
Comments: Cooler & windy. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Spent the day cleaning & maintaining our rental. Installed a new monitor, a Samsung 27" ViewFinity S9 5K Smart Monitor with Thunderbolt 4. Pizza for supper. 😋 Weight on Thursday was lowest since January, but rebounded a bit today.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle a bit sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso double shot (x2), banana, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Maya Kaimal Foods Organic Indian Everyday Dal - Yellow Lentils, Tomato & Garlic with Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, apple, Sogo Japanese Arare Rice Crackers - 7.05 oz, Sanders Dark Chocolate Sea Salt Caramel Egg, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Asian pear (x0.5), Kirkland Signature Cheese Pizza - 18.25 oz with added sliced black olives & artichoke hearts (x0.5)