Time: 1:56-2:51 p.m. (55 minutes)
Resting heart rate (wake-up): 55 bpm
Weight (running clothes): 84.10 kg (185.40 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): 7.39 km (4.59 mi)
Cumulative distance (2024; ignores XT days): 1,433.52 km (890.75 mi)
Calories burned: 444 kcal
Average heart rate: 137 bpm
Max heart rate: 157 bpm
Weather at start: Sunny ☀️ 22° C (71.6° F), Humidity 29% Wind: 19 km/h
Terrain: 105 ft elevation gain
Avg Pace: 12'02" /mile
Best pace: 11'37" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: Election Day 2024 run. Feeling OK, but still a bit sore. Ran a bit slow the first half, then sped up in the 2nd half.
Any
irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods
eaten today: Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x2), Kashi GO Original Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, Trader Joe's French Vanilla Ice Cream, Trader Joe's Spicy Lentil Wrap with Spicy Tahini Sauce, Clif Bar - Chocolate Brownie
Tuesday, November 05, 2024
Monday, November 04, 2024
Running Journal - 2024-11-04 (XT - Stationary Recumbent Cycle)
Time: 8:58-9:48 a.m. (50 minutes)
Resting heart rate (wake-up): 54 bpm
Weight (running clothes): 85.28 kg (188.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,040 cal/day
Distance (running): 5.05 km (3.14 mi)
Cumulative distance (2024; ignores XT days): 1,426.14 km (886.16 mi)
Calories burned: 402 kcal
Average heart rate: -- bpm
Max heart rate: -- bpm
Weather at start: Sunny ☀️ 17° C (62.6° F), Humidity 34% Wind: 6 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: Uneventful cross-training day. Light exercise. Two other people came in near the end. Read social media and cycled at level #21 setting.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle sore, hamstrings sore
Foods eaten today: Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x1), Kashi GO Original Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz,
Resting heart rate (wake-up): 54 bpm
Weight (running clothes): 85.28 kg (188.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,040 cal/day
Distance (running): 5.05 km (3.14 mi)
Cumulative distance (2024; ignores XT days): 1,426.14 km (886.16 mi)
Calories burned: 402 kcal
Average heart rate: -- bpm
Max heart rate: -- bpm
Weather at start: Sunny ☀️ 17° C (62.6° F), Humidity 34% Wind: 6 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: Uneventful cross-training day. Light exercise. Two other people came in near the end. Read social media and cycled at level #21 setting.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle sore, hamstrings sore
Foods eaten today: Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x1), Kashi GO Original Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz,
Sunday, November 03, 2024
Running Journal - 2024-11-03 (Mile Repeats x12)
Time: 10:29-1:19 p.m. (50minutes)
Resting heart rate (wake-up): 62 bpm
Weight (running clothes): 84.73 kg (186.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,031 cal/day
Distance (running): 19.31 km (12.00 mi)
Cumulative distance (2024; ignores XT days): 1,426.14 km (886.16 mi)
Calories burned: 1,551 kcal
Average heart rate: 124 bpm
Max heart rate: 143 bpm
Weather at start: Sunny ☀️ 17° C (62.6° F), Humidity 52% Wind: 18 km/h
Terrain: 436 ft elevation gain
Avg Pace: 14'01" /mile
Best pace: 10'29" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: Did the 5 things I should always do on longer runs: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; 4) Sunblock; and 5) Headband ✅ Windy conditions. Today was scheduled as 12 1-mile repeats at goal pace. However, it ended up mostly as a long run. Ran the first ~4.5 miles with Dawn at an easy pace. After a hydration break, ran 3 1-mile repeats. Unfortunately, my body began telling me to slow down: hamstrings, left ankle, general fatigue. Switched to a 1-minute run/walk interval for the remaining distance. I ate a lot of salty foods on Saturday. My heart rate was elevated when I awoke (62 vs. normal low 50's). I felt a bit out-of-sorts on Saturday as well, so possibly just needing more recovery time. The weather is beautiful, but the winds fought me on north-bound miles (and helped on south-bound miles). One driver zoomed did not see me as they turned right through a red light even though I had the signal to cross. 🤬 Always exercise caution. Listened to an audiobook. Afterward went out for dessert at K on the Go and tried their new Strawberry Cheesecake drink 👍🏼 Found a big blister on my right foot second-smallest toe 🤔 My last mile repeat day was September 22, 2024, and I had a fairly mediocre day that time as well. In the last mile or so, I really used my upper-body strength to relieve some leg tension. This helped in a small way, allowing me to finish the intervals at slightly better pace. Neighborhood is post-Halloween, so homeowners and businesses in transition of decorations. My phone battery was down to 2% at the end 👀 I am finding it challenging to stay focused/prioritized on running/maintenance. E.g., hydrating/fueling/resting properly day before. Love the post-exercise high. Also enjoying the ability to eat whatever I want with minimal guilt. I ran 28 miles last week, and I think I may have not fully recovered yet. When I awoke, I felt maybe only 75% recovered. The elevated heart rate was a good indication I needed to reset my expectations, but I did not check it before running (lesson learned). Running with Dawn was enjoyable. Running solo was OK--I revisited the neighborhood water fountain which helped with hydration. Overall though, I did not feel 100%. More recovery needed.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle sore, blister right foot second-smallest toe, hamstrings sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Pumpkin Spice Cold Brew Coffee from concentrate (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, K on the Go - Strawberry Cheesecake drink & White Chocolate Raspberry Cake (x0.5), Clif Bar - Chocolate Brownie, Vöost Hydrate supplement - Black Cherry, Must Be Thai - Hot Mama (x0.5) & Pad Kee Mao (x0.5) & Trumer Pils
Resting heart rate (wake-up): 62 bpm
Weight (running clothes): 84.73 kg (186.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,031 cal/day
Distance (running): 19.31 km (12.00 mi)
Cumulative distance (2024; ignores XT days): 1,426.14 km (886.16 mi)
Calories burned: 1,551 kcal
Average heart rate: 124 bpm
Max heart rate: 143 bpm
Weather at start: Sunny ☀️ 17° C (62.6° F), Humidity 52% Wind: 18 km/h
Terrain: 436 ft elevation gain
Avg Pace: 14'01" /mile
Best pace: 10'29" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: Did the 5 things I should always do on longer runs: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; 4) Sunblock; and 5) Headband ✅ Windy conditions. Today was scheduled as 12 1-mile repeats at goal pace. However, it ended up mostly as a long run. Ran the first ~4.5 miles with Dawn at an easy pace. After a hydration break, ran 3 1-mile repeats. Unfortunately, my body began telling me to slow down: hamstrings, left ankle, general fatigue. Switched to a 1-minute run/walk interval for the remaining distance. I ate a lot of salty foods on Saturday. My heart rate was elevated when I awoke (62 vs. normal low 50's). I felt a bit out-of-sorts on Saturday as well, so possibly just needing more recovery time. The weather is beautiful, but the winds fought me on north-bound miles (and helped on south-bound miles). One driver zoomed did not see me as they turned right through a red light even though I had the signal to cross. 🤬 Always exercise caution. Listened to an audiobook. Afterward went out for dessert at K on the Go and tried their new Strawberry Cheesecake drink 👍🏼 Found a big blister on my right foot second-smallest toe 🤔 My last mile repeat day was September 22, 2024, and I had a fairly mediocre day that time as well. In the last mile or so, I really used my upper-body strength to relieve some leg tension. This helped in a small way, allowing me to finish the intervals at slightly better pace. Neighborhood is post-Halloween, so homeowners and businesses in transition of decorations. My phone battery was down to 2% at the end 👀 I am finding it challenging to stay focused/prioritized on running/maintenance. E.g., hydrating/fueling/resting properly day before. Love the post-exercise high. Also enjoying the ability to eat whatever I want with minimal guilt. I ran 28 miles last week, and I think I may have not fully recovered yet. When I awoke, I felt maybe only 75% recovered. The elevated heart rate was a good indication I needed to reset my expectations, but I did not check it before running (lesson learned). Running with Dawn was enjoyable. Running solo was OK--I revisited the neighborhood water fountain which helped with hydration. Overall though, I did not feel 100%. More recovery needed.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle sore, blister right foot second-smallest toe, hamstrings sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Pumpkin Spice Cold Brew Coffee from concentrate (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, K on the Go - Strawberry Cheesecake drink & White Chocolate Raspberry Cake (x0.5), Clif Bar - Chocolate Brownie, Vöost Hydrate supplement - Black Cherry, Must Be Thai - Hot Mama (x0.5) & Pad Kee Mao (x0.5) & Trumer Pils
Saturday, November 02, 2024
Running Journal - 2024-11-02 (Off day)
 |
| ASICS Gel-Kayano 31, Style: Steel Grey/Piedmont Grey (#197298495509) |
Off day. Ran errands. Purchased a new pair of running shoes at Fleet Feet in Menlo Park, California: ASICS Gel-Kayano 31 #197298495509 Style: STEEL GREY/PIEDMONT GREY.
My current shoes--New Balance 860v14 Fresh Foam X--have 382.3 of 400 mi (~95%). They're OK, but I noticed they feel a bit too "low" in the front for my right foot. So trying ASICS for my next pair. I'm going to wear the New Balance for a few more runs and then donate them.
Friday, November 01, 2024
Running Journal - 2024-11-01
Time: 6:22-7:12 p.m. (50minutes)
Resting heart rate (wake-up): 52 bpm
Weight (running clothes): 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): 5.33 km (3.31 mi)
Cumulative distance (2024; ignores XT days): 1,406.82 km (874.16 mi)
Calories burned: 305 kcal
Average heart rate: 117 bpm
Max heart rate: 126 bpm
Weather at start: Clear 🌑 18° C (60.8° F), Humidity 50% Wind: 3 km/h
Terrain: 0 ft elevation gain
Avg Pace: 17'35" /mile
Best pace: 17'35" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: Getting darker earlier, so another evening run in the local community gym.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slightly sore Achilles & ankles, stiff left leg
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Pumpkin Spice Cold Brew Coffee from concentrate (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, Sprouts Farmer's Market - Organic English Breakfast black tea, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x1), cheese bagel with Trader Joe's Pumpkin Spice cream cheese,
Resting heart rate (wake-up): 52 bpm
Weight (running clothes): 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): 5.33 km (3.31 mi)
Cumulative distance (2024; ignores XT days): 1,406.82 km (874.16 mi)
Calories burned: 305 kcal
Average heart rate: 117 bpm
Max heart rate: 126 bpm
Weather at start: Clear 🌑 18° C (60.8° F), Humidity 50% Wind: 3 km/h
Terrain: 0 ft elevation gain
Avg Pace: 17'35" /mile
Best pace: 17'35" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: Getting darker earlier, so another evening run in the local community gym.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slightly sore Achilles & ankles, stiff left leg
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Pumpkin Spice Cold Brew Coffee from concentrate (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, Sprouts Farmer's Market - Organic English Breakfast black tea, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x1), cheese bagel with Trader Joe's Pumpkin Spice cream cheese,
Thursday, October 31, 2024
Running Journal - 2024-10-31 (XT - Stationary Recumbent Cycle)
Time: 3:13-4:03 p.m. (50 minutes)
Resting heart rate (wake-up): 52 bpm
Weight (running clothes): 84.82 kg (187.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,033 cal/day
Distance (running): 6.57 km (4.08 mi)
Cumulative distance (2024; ignores XT days): 1,401.50 km (870.85 mi)
Calories burned: 587 kcal
Average heart rate: 88 bpm
Max heart rate: 120 bpm
Weather at start: Sunny ☀️ 18° C (64.4° F), Humidity 50% Wind: 13 km/h
Terrain: 0 ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: Mid-afternoon cycling. No one else came in today. Maintenance staff have replaced the pedal straps with slightly deeper allowances for sneakers...but still not enough, so I flip them and just pedal using the opposite side. Listened to an audiobook.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slightly sore left hamstring
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, Sprouts Farmer's Market - Organic English Breakfast black tea, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x2), cheese bagel with Trader Joe's Pumpkin Spice cream cheese, Trader Joe's Garlic naan with ham slices, Trader Joe's pumpkin biscotti,
Resting heart rate (wake-up): 52 bpm
Weight (running clothes): 84.82 kg (187.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,033 cal/day
Distance (running): 6.57 km (4.08 mi)
Cumulative distance (2024; ignores XT days): 1,401.50 km (870.85 mi)
Calories burned: 587 kcal
Average heart rate: 88 bpm
Max heart rate: 120 bpm
Weather at start: Sunny ☀️ 18° C (64.4° F), Humidity 50% Wind: 13 km/h
Terrain: 0 ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: Mid-afternoon cycling. No one else came in today. Maintenance staff have replaced the pedal straps with slightly deeper allowances for sneakers...but still not enough, so I flip them and just pedal using the opposite side. Listened to an audiobook.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slightly sore left hamstring
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, Sprouts Farmer's Market - Organic English Breakfast black tea, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x2), cheese bagel with Trader Joe's Pumpkin Spice cream cheese, Trader Joe's Garlic naan with ham slices, Trader Joe's pumpkin biscotti,
Wednesday, October 30, 2024
Running Journal - 2024-10-30
Time: 6:11-6:56 p.m. (45 minutes)
Resting heart rate (wake-up): 52 bpm
Weight (running clothes): 84.10 kg (185.40 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): 4.41 km (2.74 mi)
Cumulative distance (2024; ignores XT days): 1,401.50 km (870.85 mi)
Calories burned: 423 kcal
Average heart rate: 121 bpm
Max heart rate: 161 bpm
Weather at start: Clear 🌘 16° C (60.8° F), Humidity 51% Wind: 17 km/h
Terrain: 0 ft elevation gain
Avg Pace: 17'17" /mile
Best pace: 12'05" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: Early-evening run in the local community gym. Ran at 4.0/mph pace for 42 minutes and 6.0/mph pace for 3 minutes. Feeling pretty good.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slightly sore Achilles & ankles, stiff left leg
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Pumpkin Spice Cold Brew Coffee from concentrate (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, Sprouts Farmer's Market - Organic English Breakfast black tea, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz,
Resting heart rate (wake-up): 52 bpm
Weight (running clothes): 84.10 kg (185.40 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): 4.41 km (2.74 mi)
Cumulative distance (2024; ignores XT days): 1,401.50 km (870.85 mi)
Calories burned: 423 kcal
Average heart rate: 121 bpm
Max heart rate: 161 bpm
Weather at start: Clear 🌘 16° C (60.8° F), Humidity 51% Wind: 17 km/h
Terrain: 0 ft elevation gain
Avg Pace: 17'17" /mile
Best pace: 12'05" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: Early-evening run in the local community gym. Ran at 4.0/mph pace for 42 minutes and 6.0/mph pace for 3 minutes. Feeling pretty good.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slightly sore Achilles & ankles, stiff left leg
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Pumpkin Spice Cold Brew Coffee from concentrate (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, Sprouts Farmer's Market - Organic English Breakfast black tea, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz,
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