Running Journal - 2024-11-19

Time: 5:52-6:22 p.m. (30 minutes)
Resting heart rate (wake-up): 55 bpm
Weight (running clothes): 85.46 kg (188.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,042 cal/day
Distance (running): 3.22 km (2.00 mi)
Cumulative distance (2024; ignores XT days): 1,490.08 km (925.89 mi)
Calories burned: 253 kcal
Average heart rate: 116 bpm
Max heart rate: 127 bpm
Weather at start: Clear 🌖 12° C (53.6° F), Humidity 58% Wind: 0 km/h
Terrain: 0 ft elevation gain
Avg Pace: 15'00" /mile
Best pace: 15'00" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Treadmill run for 30 minutes at 4.0 mile/hour pace. There was a guy on the middle treadmill, so Dawn and I ran on the outer treadmills. It turns out he was finishing-up, and he started talking to himself with earbuds in. He seemed running way too fast and was struggling and generally did not seem like he was having a good time. Weird. He left and the rest of the run was uneventful. Felt OK. Chilly in the evenings. For the rest of the calendar year, I do not have a training schedule yet. After the last half marathon, the recovery week was modeled after the marathon recovery week. Off days and light running days. I am a bit adrift in my exercise schedule at the moment. About six weeks left in this calendar year. Thinking ahead to goals for 2025.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: N/A

Running Journal - 2024-11-18 (Walking)

Time: 8:14-8:44 p.m. (30 minutes)
Resting heart rate (wake-up): 46 bpm
Weight (running clothes): 85.91 kg (189.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,049 cal/day
Distance (running): 1.61 km (1.00 mi)
Cumulative distance (2024; ignores XT days): 1,486.86 km (923.89 mi)
Calories burned: 106 kcal
Average heart rate: 80 bpm
Max heart rate: 99 bpm
Weather at start: Clear 🌖 10° C (50.0° F), Humidity 62% Wind: 9 km/h
Terrain: 0 ft elevation gain
Avg Pace: 30'00" /mile
Best pace: 30'00" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Very light treadmill walk for 30 minutes at 2.0 mile/hour pace. 
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit sore
Foods eaten today: N/A

Running Journal - 2024-11-17 (Berkeley Half Marathon 2024)

Berkeley Half Marathon 2024 unofficial Finisher Certificate (accessed 11/18/2024)

Time: 7:36-10:07 a.m. (unofficial chip time: 2:31:19) 
Resting heart rate (wake-up): 57 bpm
Weight (street clothes, evening): 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): 21.23 km (13.19 mi)
Cumulative distance (2024; ignores XT days): 1,486.86 km (923.89 mi)
Calories burned: 1,719 kcal
Average heart rate: 141 bpm
Max heart rate: 166 bpm
Weather at start: partly sunny ⛅ 9° C (48.2° F), Humidity 66% Wind: 2 km/h
Terrain: 620 ft elevation gain
Avg Pace: 11'28" /mile
Best pace: 10'36" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Berkeley Half Marathon done ✅ Mostly pleased with the result 🙂 My 2nd official half marathon race. Still under-trained. Managed a respectable pace with hills and only moderate effort. Eventual goal: 10:40/mile overall pace. Weather was a bit chilly, but not unpleasant once running. Feeling slightly exhausted afterward (hamstrings sore), but no injuries. 

This was the 10th running (or the 12th-anniversary/Annual?) of the Berkeley Half Marathon. Organizers held the inaugural race in 2013. They canceled in two years: 1) 2008, per wildfire smoke; and 2) 2020, per COVID-19 global pandemic. They deferred the November 2021 race to February 2022, also per the COVID-19 global pandemic. Since then, they have resumed the traditional November race schedule in 2022, 2023, and 2024. COVID-19 now has vaccines, thankfully, but has regrettably reached endemic status ⚠️ 😝 😷

Berkeley Half Marathon - Race History (2013–2024)

#	Year	Canceled Y/N	Deferred Y/N	Race Date	Running	Anniversary (Annual?)	Notes
1	2013	N	N	November 2013	Inaugural	1st
2	2014	N	N	November 2014	2nd	2nd
3	2015	N	N	November 2015	3rd	3rd
4	2016	N	N	November 2016	4th	4th
5	2017	N	N	November 2017	5th	5th
6	2018	Y	N	--	--	6th	Canceled (Smoke from wildfires)
7	2019	N	N	November 2019	6th	7th
8	2020	Y	N	--	--	8th	Canceled (COVID-19 pandemic)
9	2021	N	Y	February 2022	7th	9th	Deferred (from November 2021 to February 2022, per COVID-19 pandemic)
10	2022	N	N	November 2022	8th	10th
11	2023	N	N	November 2023	9th	11th
12	2024	N	N	November 2024	10th	12th

Pre-race

Race cold-weather gear laid out the day before (note: did not end up using GU Gel, gloves, and leggings)

Packing checklist: Ear buds & charging case; Wallet; Keys; Socks; Shoes; Shorts; Shirt; Headband; Heart rate monitor; Nipeaze; Body glide; Sunblock; Laptop & bag; Phone & charging cable; Watch & charging cable; Clif bars.

We stayed at Hotel Aiden by Best Western Berkeley, on the 2nd floor facing Sacramento Street. The room was clean & new. The walls seemed a bit thin. We heard some people stomping around above us, and street noises were muted but somewhat audible. The hotel had a QR code-style tipping service (https://thanx.com, I think). Valet parking used a 1st-floor secure garage which they accessed via a lobby door. The valet charge was via additional nightly fee. They advertised 5-minute car service and it was friendly and very fast. Offered a tip and they declined (I tipped later via QR code). We did not try the ala carte-style breakfast, which was requested via paper forms delivered to the front desk, and allowed for pickup or room delivery from 5:00-9:00 a.m.. They did have complimentary coffee & tea in the lobby. Staff were friendly and helped us with to-go utensils for our delivery order the first night. It is a relatively small hotel, with rooms on 2nd & 3rd floors. 

On Saturday, we brought back a breakfast snack from nearby Jaffa Coffee Roasters. 

Jaffa Coffee Roasters, 1701 University Ave, Berkeley (mural shows "the “shamouti” orange (Arabic: ‏برتقال يافا), a new variety from the sweet orange (C. sinensis). This eventually became known as the world renown “Jaffa orange”)

We ate the pastries from Jaffa Coffee Roasters on the Hotel Aiden 4th floor patio.

Hotel Aiden - 4th floor rooftop patio facing east on 11/16/2024, showing mid-morning view

Great views of Central Berkeley & Berkeley Hills. However, most of the patio furniture seemed covered in clear plastic tarp for the season.🤷🏼

We drove to the race expo nearby at Sports Basement Berkeley. Collected our bibs & shirts. After a bit of confusion, found the right table and collected our 2024 Bay Area Challenge medals 🏅 "Participants can complete any distance in the San Francisco Marathon, Giant Race, Berkeley Half Marathon, Oakland Marathon, as well as the San Jose Half Marathon & 8K.  Challenge participants who complete each event (any distance) once during the 2024-2025 challenge cycle will earn a unique Challenge medal."

Our 2024 Bay Area Challenge journey:

1. The Oakland Marathon (10K): March 2024
2. The San Jose Half & 8K (8K virtual race): June 2024
3. San Francisco Marathon (Kevin: Marathon; Dawn: 5K): July 2024
4. The Giant Race (Kevin: Half Marathon; Dawn: 10K): August 2024
5. The Berkeley Half Marathon (Kevin: Half Marathon; Dawn: 5K): November 2024
   

Did some shopping at Sports Basement due to discounts and race event discount. Eventually we may join the Sports Basement Basementeers program for a one-time $25 fee, which would give an additional percentage off. Briefly looked to see if they had another pair of my shoes in-stock, but no. Ended up buying some 3/4-length and full-length leggings, as well as a pair of KÜHL shorts. Dawn found a purple sweater. We also tried a Nut Butter peanut butter bar. Brunch was at Gypsy's Trattoria Italiana at 2519 Durant Ave, near UC Berkeley campus. I had the Chicken Piccata (Chicken breast sautèed in a light buttery lemon, Capers, White wine sauce over Linguine) and Dawn tried the Gypsy's Chicken (Chicken, Garlic, Mushrooms, Cream & Parmigiano cheese tossed w/ Penne). Finding parking was next to impossible due to a football game between Cal & Syracuse. 😝 After brunch we walked back to the car on Telegraph Avenue and through UC Berkeley campus. We heard a drummer playing on a full kit setup near the Eucalyptus Grove/Grinnell Natural Area. 

Night before: Pinned the bib to my shirt and added credit card, ID, and hotel room key to back pocket of my shorts. Switched Android phone Battery Protection setting from Maximum (stops charging at 80%) to Basic (charges to 100%).✅ Relaxed in bed through the late afternoon and evening, hydrating and eating Clif bars. Asleep by 10:30-11:00 p.m. Took ibuprofen and used magnesium cream on my Achilles & calves.

For most of Saturday morning & afternoon, I felt drained and relatively lethargic. 😩 Stress? Not recovering enough? Not sure. However--Greatly enjoyed sitting in bed & browsing social media! 📱 Hydrating, eating, etc.

Race Day

Awoke around 5:00 a.m. Drank water. Showered, shaved. Did the 5 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; 4) Headband; and 5) Sunblock ✅ Skipped a shower. In my front shorts pocket I placed a phone, a mask, earbuds, and a Clif Bar. Brewed a coffee using the in-room single-serving pod coffee maker. Ate a Clif Bar (Chocolate Chip) from a Safeway 10-pack.

Dawn and I signed-up for this race. However, her race began at 8:30 a.m., so I made my way to the 7:30 a.m. starting line solo, departing around 6:25 a.m.. In the hotel lobby, I asked the attendant how we might request a late checkout, but they said it was up to the morning shift supervisor to decide, and they did not arrive until 7:00 a.m. The weather was chilly (~7 C or 45 F). I used the Gear Check service for the first time, checking my blue hoodie, gloves, charging case for my ear buds, and purple jogging pants.

Sticky Art Lab entrance sign

The walk to the starting line was uneventful and quiet. I passed the door of the Sticky Art Lab with cute drawings.

Starting line area was relatively sparse when I arrived around 6:50 a.m. The street & sidewalk began filling up quickly. I walked around, got a gear check bag with my bib number written on it with black marker, then walked around with it while I stayed warm and explored. Portable bathrooms had very long lines. 

Utility service pedestal with one side dedicated to musician Phil Lesh, who passed away October 25, 2024 (aged 84)

Outside the Berkeley High School building, I observed a utility service pedestal with dilapidated artwork of musician Phil Lesh and other Berkeley celebrities. 

There was just the one corral, roped-off into sections A, B, and C. Our bibs indicated our Corral, but enforcement for Corral B was nonexistent. I noticed pacers with signs reading 2:45, 2:30, and 2:20 in Corral B, so figured I was in the right spot. The 2:20-sign pacer was near the front of Corral B, near the back of Corral A. The 3:00-sign pacer was near the front of Corral C.

Man & woman race announcers at the starting line, 7:06 a.m.

At the starting line, two familiar race announcers shared jokes and raised the energy levels of attendees. I forget their names--I did find them once but cannot now--but I think they operate an independent small business that handles race announcer duties at multiple races in the area. They announced at the San Francisco 5K & Marathon events in July 2024. The woman has an accent (Australian?). The first song played over the speakers was "All I Want for Christmas Is You" by American singer-songwriter Mariah Carey. They may have played others. We stood at attention for the national anthem.

At 7:30 a.m., the first entrant was a wheelchair participant. 40 seconds later, the first wave departed (elites, I think), then Corral A, then Corral B (me).

Miles 1-3 (Starting Line, UC Berkeley Campus, & Shattuck Avenue)

Starting line, end of Corral B, 7:31 a.m.

The sun had risen at 6:52 a.m., so plenty bright. The asphalt street surfaces were, for the most part, mediocre. I had to look down to ensure I did not stumble over cracks, etc.. I ran 2:30/1:00 run/walk intervals, staying to the right to take walk breaks. Went slow and with the flow for the first several miles, warming up. Glad I had stashed my warm clothing--running was feeling comfortable, temperature-wise. I pushed up the sleeves of my long-sleeved race shirt. Got my audiobook going (There's Always This Year: On Basketball and Ascension (2024) - Hanif Abdurraqib). Ran at a relaxed run pace. Really did not care how the race went, I just wanted to finish and end healthy and in good spirits. In the first 1-2 miles, someone in an Adam West Batman costume was cheering people on--I believe the music at the moment was Eye of the Tiger by Survivor. Realized belatedly I was running down Telegraph Avenue. 👀 Have traversed Telegraph many times over the years (including on Saturday), but never like this. 🌟 At the first water stop near the start of Mile 2, I mistakenly grabbed a cup of clear Nuun Hydration liquid. Made a mental note to only grab water from the white, non-branded cups for the rest of the race. From what I have read, once a runner begins taking electrolytes during a race, they should continue doing so for the rest of the race. I figured one small cup-full was not enough to worry about though. 

Along Telegraph Avenue, I leapfrogged with a 2:45 pace group as I alternately ran/walked. Eventually I sped up and they never passed me again. 

There are 3 sections of elevation gain in the race: 1) UC Berkeley campus; 2) Shattuck Avenue as it runs north; and 3) Last 3 miles moving away from the ocean. Crossing into the UC Berkeley campus, the first noticeably steep incline was up South Drive toward upper campus, just after passing the Sather Gate. Ran around the Campanile & Hearst Mining Circle. I was feeling pretty relaxed. Ran fast down the hill toward the base of campus, past Memorial Glade, the Bancroft Library, and finally past the Eucalyptus Grove/Grinnell Natural Area. 

Chez Panisse race day photo opportunity, 1517 Shattuck Ave., Berkeley 💜

The 2nd section of elevation gain begins at Shattuck Avenue. This was, prior to 2019, known colloquially as the Gourmet Ghetto, "known as the birthplace of California cuisine". Since then, the North Shattuck Association has deprecated the term. (An aside: the history of the moniker Gourmet Ghetto). The area includes the first Peet's Coffee location, Chez Panisse, Poulet (now closed, since July 2023 💔), and the Cheese Board Collective. 😋 Stopping for a race-day photo in front of Chez Panisse was a guilty pleasure and a (very) minor reason for my slower race time. 😜 "The name Chez Panisse is a tribute to Honoré Panisse, a character in the 1930s Marseille trilogy by Marcel Pagnol. The name is also a homage to the films' comedy, sentiment, and informality."

A signboard announced the 10K-turnaround point at the plateau of a hill at the intersection of Shattuck & Amador. At the end of Mile 3 is a water station. I began taking two cups of water at each water stop.

Miles 4-6 (Shattuck Avenue to 4th Street) 

The 2nd section of elevation gain ends at The Fountain at the Circle, after passing Live Oak Park on Shattuck Avenue and then via several ups and downs on side streets. I think this represents North Berkeley neighborhood, as well as the south-west corner of the Berkeley Hills. Picturesque neighborhood with tree canopy. At Marin Avenue, the descent begins. Mile 6 ends on 4th Street. We pass through Westbrae and into West Berkeley neighborhoods. I honestly do not have strong memories of the latter part of this segment--just overtaking people during my run intervals, then watching them pass me during my walk intervals.

Miles 7-10 (4th Street to Aquatic Park)

The Fourth Street shopping district in West Berkeley surprised me, in a good way. Holiday lights were strung above the street. The area seemed full of premier retail shops. This was in contrast to the blocks of light-industrial buildings we had just emerged from. Passed Spenger's Fresh Fish Grotto. A water station (still grabbing 2 waters at each stop) and then up and over Interstate 580 via one closed overpass lane on University Avenue. 

We turned onto West Frontage Road for miles 8-10. I passed race pacers holding signs who were returning from the out-and-back: 1:50, 2:00, 2:10, etc. At some point the 2:20 and 2:30 pace runners must have passed me, but I missed seeing them.

Aquatic Park (Berkeley) - Barkley Beach turnaround, with view of San Francisco skyline

Running through the Aquatic Park, I took a moment to appreciate the view of the San Francisco skyline at the Barkley Beach turnaround. After the turnaround near the start of Mile 9, I decided I had enough reserves remaining to increase my pace and cadence. This was mostly successful, though I never consistently made my marathon run pace of ~9:00/mile. Re-crossed I-580 on the overpass. The last section of elevation gain of the race began here and continued until the finish line. At the end of Mile 10 we entered the Southwest Berkeley residential neighborhood.

Miles 11-13.1 (Southwest Berkeley to Finish Line at Berkeley High School) 

I remember this area as a nice neighborhood. The streets were once again mediocre, which required my attention to not stumble on. The elevation gain was noticeable but manageable. I felt fatigued but not exhausted (see: the San Francisco Marathon, the Giant Race - San Francisco 🙂). My hamstrings felt sore. Otherwise I was in moderately good mood and running OK. I considered eliminating the walk breaks but the uphill running meant I welcomed them each time. I passed the wheelchair entrant a few blocks before the finish. Amazing endurance and he was powering through the final uphills. We ran through Central Berkeley near the end. I remember thinking as I passed Mile 13 marker: Wow, that seems too far to be just 0.10 mile 😅 I found Dawn in the finishing chute and we hugged. She had texted me with photos of her 5K finish & medal 🌟💜 Crossed the finish and didn't notice my time.

The post-race exit had bananas and Costco fare (Snyder's of Hanover Mini Pretzels, 0.9 oz; bananas, water bottles, Nature's Bakery Fig Bar, 2 oz). It took a minute for Dawn and I to find each other due to the crush of runners congregating outside the finisher chute. 

Vendors at the finish line festival (partial list): Polar, Cyclebar, Celsius. We collected a small cardboard box and placed our various goodies in it. The line for the Trumer Pils beer garden was long and we skipped it.

Post-race with medals, in front of Berkeley High School entrance

Post-race vendor handouts: pretzels, fig bars, waters

 

Walked to the Gear Check tents and had a friendly interaction with a woman shouting numbers and descriptions of bags to volunteers who hunted for the bags. They quickly found ours. I was very impressed with the efficiency of how it was handled 🌟 We then sat for a minute while I dressed back into my hoodie & runner pants to stay warm. 

Neither of us knew whether the hotel would let us have a late checkout (spoiler: they did), so we walked back. The sun had come out and the weather continued to warm. 

Post-Race / Reflections

Walked back to the hotel, got a late checkout (noon), showered, checked-out, and went for brunch at Gather near the UC Berkeley campus. Dawn got french toast; I got the Fall Vegetable Frittata (cheese & smashed potatoes & local lettuces salad) & Thanksgiving blend coffee. Sat outside on the heated patio. Food tasted great. 😋 Drove home, hugged our cats, did laundry, and reset the house for the coming week.

What worked:

• Anti-chafing: legs
• Race prep: laying out everything the night before
• Masking
• Hotel & logistics
• Audiobook
• Weather: bit chilly
  
• Magnesium lotion: relaxed Achilles & muscles night before the race (also could have used after the race)
• Watch fully charged and drained to about 40-50%
• Charged phone to 100%
• Finished feeling pretty good
  
• Water consumption (2 cups per station--white cups only for plain water)
  
• Earbuds lasted the 2+ hours
• Toes protected on downhills via heel-lock lacing
• Corral chute positioning was probably perfect
  

Improvements:

• Review fueling for continuous marathon goal distance (i.e., without assuming access to convenience store/home)
• Hill training (build-up quads, etc.)
• Shorts with more pockets (?)
• Pace: Review course hills & determine if better to Conserve energy on the hilly
• Plain white cups if only water and not Nuun hydration (both may look clear)
• Replace Santori freebie headband 😅
• Cold-weather warmups (I started "cold")
  

Splits

Mile	Pace	Elevation	Time
1	11:46	11	0:11:46
2	11:52	93	0:23:38
3	11:40	-20	0:35:18
4	12:02	34	0:47:20
5	11:40	-34	0:59:00
6	10:36	-160	1:09:36
7	11:13	-73	1:20:49
8	11:43	-5	1:32:32
9	11:40	-8	1:44:12
10	11:16	-1	1:55:28
11	10:39	24	2:06:07
12	11:16	66	2:17:23
13	11:25	52	2:28:48
0.1	10:49	8	2:31:19

Any irregular feelings, aches, pains, heart rate, and so forth?: Sore hamstrings, slightly nauseous stomach
Foods eaten today: Clif Bar - Chocolate Chip (x2), banana, Gather restaurant - Fall Vegetable Frittata (cheese & smashed potatoes & local lettuces salad) & Thanksgiving blend coffee, Tasty Curry Pizza - Butter Chicken pizza, Kirkland Signature Sparkling Water - Lime (12 oz), Polar Seltzer'ade - Blueberry Lemonade,

Running Journal - 2024-11-15

Time: 12:04-12:34 p.m. (30 minutes)
Resting heart rate (wake-up): 50 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): 3.22 km (2.00 mi)
Cumulative distance (2024; ignores XT days): 1,465.63 km (910.70 mi)
Calories burned: 231 kcal
Average heart rate: 111 bpm
Max heart rate: 125 bpm
Weather at start: Mostly sunny 🌤️ 13° C (55.4° F), Humidity 51% Wind: 5 km/h
Terrain: 0 ft elevation gain
Avg Pace: 15'00" /mile
Best pace: 15'00" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Treadmill maintenance run day. Beautiful day, but cold weather tightening my muscles. Felt some right knee pain when starting my run, which went away after a few minutes. Not a great feeling and unexpected on my tapering week. Had the gym to myself. Finished my audiobook. Will have a new one for the race.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, Trader Joe's Spicy Lentil Wrap with Spicy Tahini Sauce, Clif Bar - Chocolate Brownie,

Running Journal - 2024-11-13

Screenshot of circle with 900-mile radius, centered on Fremont, California

Time: 6:04-6:34 p.m. (30 minutes)
Resting heart rate (wake-up): 53 bpm
Weight (running clothes): 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): 3.22 km (2.00 mi)
Cumulative distance (2024; ignores XT days): 1,462.41 km (908.70 mi)
Calories burned: 173 kcal
Average heart rate: 114 bpm
Max heart rate: 123 bpm
Weather at start: Mostly clear 🌔 14° C (57.2° F), Humidity 77% Wind: 6 km/h
Terrain: 0 ft elevation gain
Avg Pace: 15'01" /mile
Best pace: 15'01" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Treadmill maintenance run day. Continuing a rather chill tapering week. One more 30-minute run on Friday. Dawn had the foresight to remind me to do the run during the day on Friday. Thinking ahead to this Sunday and the half-marathon. Feeling rather relaxed about it. However, I imagine once I am running, I will go through all the usual emotions and insecurities as people of all different ages and abilities travel the course with me. The course will have about 3 segments of ~200 feet of elevation gain each, so roughly 500-600 feet overall. The San Francisco Marathon had 1,700 feet of elevation gain over 26.22 miles. My weight over the last year has fluctuated, reaching a low of 179.2 pounds in early June. I'm roughly back to about where I was in January, with a year-to-date trendline of ~186 pounds. Joked with Dawn this evening that I like to imagine I have traded fat for muscle, but maybe that is wishful thinking😅 Have about 4-5 miles on the new ASICS Gel-Kayano 31 shoes--hopefully that is enough to break them in before Sunday. Per Fleet Feet staff, I need stability running shoes, and so far I have had no issues with bumping my toes against the top of the toe box, unlike my previous pair. 👍🏼 Above, I have used a map radius tool to plot a circle with a radius of 900-miles centered at my town--it reaches from Canada to Baja California to Colorado. This represents the approximate running distance I have traveled, year-to-date. I have added a screenshot of the circle above.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x2), banana, M&S Collection Chocolate Pine Cones (x2), Trader Joe's Pumpkin Biscotti, mixed vegetables (8 oz), baked salmon & Iris Foods Premium Cooked White Rice Bowls - 6.3 oz, Winter Welcome Ale - Samuel Smiths Brewery (550 mL, x0.5), Bigelow Lavender Chamomile Herbal Plus Probiotics Tea, caramel, Trader Joe's Candy Cane Joe-Joe's Ice Cream (x0.25), leftovers: Costco chicken noodle soup & shrimp dim sum (x0.25) & Sandwich Spot - "Three's Company" sandwich (x0.25),

Running Journal - 2024-11-11

Time: 10:35-11:15 a.m. (40 minutes)
Resting heart rate (wake-up): 55 bpm
Weight (running clothes): 85.18 kg (187.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,038 cal/day
Distance (running): 4.26 km (2.65 mi)
Cumulative distance (2024; ignores XT days): 1,459.19 km (906.70 mi)
Calories burned: 319 kcal
Average heart rate: 115 bpm
Max heart rate: 131 bpm
Weather at start: Rainy 🌧️ 16° C (60.8° F), Humidity 77% Wind: 14 km/h
Terrain: 0 ft elevation gain
Avg Pace: 15'01" /mile
Best pace: 15'01" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (slightly stinky)
Comments: Veterans Day, so both Dawn & I had the day off from work. Exercised at the local community gym due to rain. Neither of us mind running in the rain. However, I did not want my first run with my new ASICS Gel-Kayano 31 shoes to be in the rain, hoping to keep them fresh for the race on Sunday. Ran on a treadmill instead, and listened to Animal Crossing rainy music and chatted with Dawn. Had the gym to ourselves. Afterward, we cleaned up and drove to a new-to-us coffee shop, Cafe Big Mug in Santa Clara. The coffee was decent but the croissant sandwich we tried sounded good in theory but the execution was a soggy mess. Otherwise, service was friendly, they had trays with free stickers, and it had a nice vibe (though a bit stuffy/tired). Lots of tables for relaxing and working. Drove home and I finished laundry & spent a bit of time ripping/transcoding 1080p Blu Ray discs. Investigated targeting H.266 VVC but I...do not think much hardware natively supports it yet. Maybe for 4K UHD. Watched movie
Marcel the Shell with Shoes On (2021) and put together two mini Pusheen puzzles. Feeling relatively OK. Slightly tired. Neck feels a bit sore. Looking forward to a good nights sleep and an off day on Tuesday.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x0.5), Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, Kirkland Signature Sparkling Water - Lime (12 oz), Aidells Smoked Chicken Sausage & sauerkraut & Trader Joe's dill mustard & brioche bun, Cafe Big Mug - Ginger Macchiato & pretzel bun croissant sandwich (x0.5) & banana loaf (x0.5), Trader Joe's Cornbread Stuffing (x0.25), pumpkin bagel with Philadelphia cream cheese, pear (x0.5), banana (x2),

Running Journal - 2024-11-10 (7-mile Long Run)

Time: 10:54-12:28 p.m. (1 hour 34 minutes)
Resting heart rate (wake-up): 56 bpm
Weight (running clothes): 85.18 kg (187.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,038 cal/day
Distance (running): 11.28 km (7.01 mi)
Cumulative distance (2024; ignores XT days): 1,454.93 km (904.05 mi)
Calories burned: 874 kcal
Average heart rate: 117 bpm
Max heart rate: 149 bpm
Weather at start: Sunny ☀️ 16° C (60.8° F), Humidity 42% Wind: 1 km/h
Terrain: 230 ft elevation gain
Avg Pace: 13'32" /mile
Best pace: 11'43" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (slightly stinky)
Comments: Week 41 complete ✅ Two milestones reached: 1) Surpassed 900 running miles this year; and 2) Last day--after 400 miles--of my New Balance - Fresh Foam X 860v14 (Grey Matter with Black and Ginger Lemon) trainers. Donated to TRANSCON 2024 : DEADSKOUT (donation to Child Mind Institute; I skipped the SF Marathon Long Sleeve Shirt). Pretty incredible to have watched him run across America these last 8 weeks--almost done 💜  Today I ran 7 miles at easy pace. Intervals were 90 seconds running followed by 1 minute walking. Ran the first 4-5 miles with Dawn, then the last bit on my own. Did 4 of 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 (UV index was 2 and climbing); and 5) Headband ✅ Wore my long-sleeve SF Marathon 2024 finisher shirt, but rolled-up the sleeves. Not sure why but Google reported the weather when I looked as in the low 50's F, when in reality it was ~60 F. Oh well. Listened to an audiobook on the 2nd segment. Woke up feeling a bit tired but better than Saturday. Still not feeling fully recovered. Not in the habit yet of checking my heart rate to see what to do for the day. Hamstrings feeling a bit sore. Thinking about what stretches and such to do after warming up. Achilles felt a bit sore when walking to the start. My final scheduled half-marathon race of the calendar year next Sunday. Switching to my new shoes, ASICS Gel-Kayano 31. Hopefully will have them mostly broken-in by then. Need to do heel-lock lacing. Tapering week: I plan to run Monday, Wednesday, and Friday, with off days on Tuesday, Thursday, and Saturday. Exercise has helped keep me mentally focused this week 💜 Physically, the knuckles of my left hand are healing after the bad scrape they took on my Sunday run 2 weeks ago. I have kept them bandaged and used antibiotic ointment. Reviewing my weight: it declined in the 1st half of the calendar year, then it has increased back to baseline in the 2nd half.
Any irregular feelings, aches, pains, heart rate, and so forth?: Hamstrings slightly sore, lower back slightly sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, K on the Go - Nutella Smores drink & Raspberry Chocolate cheesecake (x0.5), Vöost Hydrate supplement - Black Cherry, M Dumpling leftovers - Fry Sesame Ball (x4) & Vegetable Steam Dumpling (x5) & Spicy Chicken Soup Dumpling (x3), Costco chicken noodle soup & Trader Joe's Olive Fougasse bread (x0.25), plain bagel with turkey slices, M&S Collection Chocolate Pine Cones (x1), Kirkland Signature Sparkling Water - Lime (12 oz), Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), Skinny Pop Popcorn - 0.65 oz,