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,