- Nicola Matteis' "Bizzarrie on the Sarabande and Chaconne ''La Vecchia"", featuring Daniel Hope on violin, on the DG label (#001399302). Audio (note: this is not the version heard on KDFC).
- Helen Jane Long's "Eclipse", with Helen Jane Long on piano and Jonathan Hill on violin, on the WARNER label (#69972). Audio.
- Joseph Canteloube's "Chants d'Auvergne: Bailero", performed by the Prague Philharmonic orchestra, with Sol Gabetta, cello, Charles Olivieri-Munroe conducting, on the RCA label (#735962). Audio.
- Gretchen Yanover's "Will", with Gretchen Yanover on cello, on Gretchen's self-published web site album. Audio.
- Felix Mendelssohn's "On Wings of Song, Op.34 #2", featuring Bertrand Chamayou, piano, on the NAIVE label (# 5131). Audio (note: this is not the version heard on KDFC)
- John Williams' "E.T.: Flying Theme" performed by the Boston Pops orchestra, John Williams conducting, on the PHILIPS label (#432 050). Audio.
- Helen Habershon's "Million Years Ago", composed by Helen Habershon, performed by John Lenahan, piano, on the CD BABY label (#345502). Audio sample.
- Camille Saint-Saens' finale to "Carnival of the Animals", performed by the Chicago Symphony Orchestra, James Levine conducting, on the Disney label (#60986). Audio (note: this is not the version heard on KDFC).
- Traditional "Estonian Flatfoot Dance", featuring Kristo Kao, guitar and Ardo Vastrik, cello, on the CD BABY label, (#330155). Audio sample.
- Jules Massenet's "Werther: Pourquois me reveiller", performed by the Orchestra of St.Luke's, with Joshua Bell on violin, with Michael Stern, conducting, on the Sony label (#97779). Audio.
Sunday, September 26, 2010
Radio Songs
Via KDFC, 102.1 FM, out of San Francisco, CA:
Monday, September 20, 2010
Life Behind A Young Mother on the Light Rail
I looked up from my list of vocabulary words. Three young women had entered the Sacramento Regional Transit light rail car, one holding a child to her chest. Their conversation contrasted with the relative calm of the other passengers. The woman with the child sat in the seat immediately in front of me, her friends to her right.
The doors closed, the muffled chimes sounded, and we departed north-east toward the American River.
The mother was investigating the source of a smell she had detected. "Oh, I've never seen so much!" she exclaimed. "It is all the way up his butt crack." The little boy was old enough to stand on his own, with short, curly hair and lots of energy. "Don't sit down, honey," the mother exclaimed, "You'll smoosh it; here, sit on your knees." The young boy did not want to sit on his knees and look out the window, so he faced forward and exclaimed, "Bike!" Toward the front of the car, two bikes were visible. "And I didn't bring any wipes, either," the mother exclaimed.
About five minutes passed. "You're shitty," she exclaimed with a smile in her voice. The mother's friend nearest to the aisle, also relatively young, leaned over and viewed the contents of the diaper, laughing.
The young boy then vomited onto the metal backplate of the seat in front of him. The young mother assisted him as her two friends abandoned her for the front of the car. "How can you stand it?" they asked her, to which she responded, "If it wasn't my own, I don't think I could. It's mine though, so I can stand it." She removed her child's tee shirt and proceeded to ask him where it hurt, wiping down his mouth and nose.
The atmosphere of the car changed. The mother's pluck and the plight of her child changed us from strangers to community members. To my right, a young man sat quietly watching. To the front of the seat the mother's two friends had recently vacated, a young man inquired if the mother wanted water from his hydration backpack. "He only has to bite down on the tube," he helpfully offered, to which the mother politely declined, "No thank you; I live only a short ways from the light rail stop; we'll have plenty of water there." Another man two seats forward turned and offered the mother a large tee shirt with which to assist with cleanup. "No thank you," she declined.
The mother's two friends returned from the front of the car, shirts over their noses, to see how the boy was doing. The mother had finished cleaning him. "It must have been the burrito," she said, "It's the oil." Her friend suggested maybe the burrito simply set him off. The mother swiftly rejected the idea. "No, it did not set him off. It was the oil."
Her friend, standing, casually suggested it was OK for me to move. The mother also turned to me, and said with a genuine, but slightly embarrassed, smile, "Feel free to move; there'll be no disrespecting." I thanked her and said I was fine; and I was. The mother slung the child over her shoulder and I smiled briefly when he looked at me, then I went back to my reading, keeping my eyes on the pool on the floor, which moved to and fro with the trains movement, but never within reach of my seat area.
They departed at the Roseville Road station. Two minutes later, we reached the end of the line and everyone in the car disembarked. The car was coincidentally taken out of service.
That was my ride home on the light rail this evening. It is what it is: a young mother, a sick child, her two young, childless friends, and the people traveling with them.
The doors closed, the muffled chimes sounded, and we departed north-east toward the American River.
The mother was investigating the source of a smell she had detected. "Oh, I've never seen so much!" she exclaimed. "It is all the way up his butt crack." The little boy was old enough to stand on his own, with short, curly hair and lots of energy. "Don't sit down, honey," the mother exclaimed, "You'll smoosh it; here, sit on your knees." The young boy did not want to sit on his knees and look out the window, so he faced forward and exclaimed, "Bike!" Toward the front of the car, two bikes were visible. "And I didn't bring any wipes, either," the mother exclaimed.
About five minutes passed. "You're shitty," she exclaimed with a smile in her voice. The mother's friend nearest to the aisle, also relatively young, leaned over and viewed the contents of the diaper, laughing.
The young boy then vomited onto the metal backplate of the seat in front of him. The young mother assisted him as her two friends abandoned her for the front of the car. "How can you stand it?" they asked her, to which she responded, "If it wasn't my own, I don't think I could. It's mine though, so I can stand it." She removed her child's tee shirt and proceeded to ask him where it hurt, wiping down his mouth and nose.
The atmosphere of the car changed. The mother's pluck and the plight of her child changed us from strangers to community members. To my right, a young man sat quietly watching. To the front of the seat the mother's two friends had recently vacated, a young man inquired if the mother wanted water from his hydration backpack. "He only has to bite down on the tube," he helpfully offered, to which the mother politely declined, "No thank you; I live only a short ways from the light rail stop; we'll have plenty of water there." Another man two seats forward turned and offered the mother a large tee shirt with which to assist with cleanup. "No thank you," she declined.
The mother's two friends returned from the front of the car, shirts over their noses, to see how the boy was doing. The mother had finished cleaning him. "It must have been the burrito," she said, "It's the oil." Her friend suggested maybe the burrito simply set him off. The mother swiftly rejected the idea. "No, it did not set him off. It was the oil."
Her friend, standing, casually suggested it was OK for me to move. The mother also turned to me, and said with a genuine, but slightly embarrassed, smile, "Feel free to move; there'll be no disrespecting." I thanked her and said I was fine; and I was. The mother slung the child over her shoulder and I smiled briefly when he looked at me, then I went back to my reading, keeping my eyes on the pool on the floor, which moved to and fro with the trains movement, but never within reach of my seat area.
They departed at the Roseville Road station. Two minutes later, we reached the end of the line and everyone in the car disembarked. The car was coincidentally taken out of service.
That was my ride home on the light rail this evening. It is what it is: a young mother, a sick child, her two young, childless friends, and the people traveling with them.
Thursday, September 16, 2010
Running Journal, Thursday, 2010-09-16: Urban Ghost Towns
Running Journal, Thursday, 2010-09-16
Resting heart rate: 60 bpm (60 second test, several hours after exercise)
Body Mass Index (BMI): ? (kilograms/(meters^2))
Resting Metabolic Rate (RMR): ? calories
Weather: civil twilight well into nautical twilight
Temp: 24 C (75 F)
Time: ~7:30-8:15 a.m.
Terrain: flat
Comments: Urban ghost towns this evening. Ran locally this evening, the same circuit as on Tuesday morning. I really enjoy running down the middle of the low-traffic residential streets. I passed people taking out their garbage bins, talking with neighbors, fellow joggers, dog-walkers, packs of walkers in the park, tennis players. I met a friendly cat who insisted on being petted. A small, white dog on a leash straining to meet me. The weather was perfect. No pain. It is such a thrill to run down the middle of empty streets. The practical benefit is the street is the most level at the middle; the slope near the bike lanes can cause injury. Running on concrete sidewalks is tough on the body. It seems so surreal to pass by all these houses with people inside, and the streets are perfectly still and I have them all to myself.
Goal Time: n/a
Distance (running): 3.5-4.0 miles
Weight: 79.6 kg (175.5 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: oatmeal + raisins + banana, egg-white sandwich on white bread, hummus + whole-wheat pita, V-8, almonds, walnuts, green tea (2), Siggi's vanilla yogurt, spinach salad + dressing + tomatoes + croutons + shredded carrots + micro greens + pine nuts, faux hot dog w/ketchup + relish, cranberry-raspberry juice
Resting heart rate: 60 bpm (60 second test, several hours after exercise)
Body Mass Index (BMI): ? (kilograms/(meters^2))
Resting Metabolic Rate (RMR): ? calories
Weather: civil twilight well into nautical twilight
Temp: 24 C (75 F)
Time: ~7:30-8:15 a.m.
Terrain: flat
Comments: Urban ghost towns this evening. Ran locally this evening, the same circuit as on Tuesday morning. I really enjoy running down the middle of the low-traffic residential streets. I passed people taking out their garbage bins, talking with neighbors, fellow joggers, dog-walkers, packs of walkers in the park, tennis players. I met a friendly cat who insisted on being petted. A small, white dog on a leash straining to meet me. The weather was perfect. No pain. It is such a thrill to run down the middle of empty streets. The practical benefit is the street is the most level at the middle; the slope near the bike lanes can cause injury. Running on concrete sidewalks is tough on the body. It seems so surreal to pass by all these houses with people inside, and the streets are perfectly still and I have them all to myself.
Goal Time: n/a
Distance (running): 3.5-4.0 miles
Weight: 79.6 kg (175.5 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: oatmeal + raisins + banana, egg-white sandwich on white bread, hummus + whole-wheat pita, V-8, almonds, walnuts, green tea (2), Siggi's vanilla yogurt, spinach salad + dressing + tomatoes + croutons + shredded carrots + micro greens + pine nuts, faux hot dog w/ketchup + relish, cranberry-raspberry juice
Tuesday, September 14, 2010
Running Journal, Tuesday, 2010-09-14
Running Journal, Tuesday, 2010-09-14
Resting heart rate: 55 bpm (60 second test, around 6:00 a.m.)
Body Mass Index (BMI): ? (kilograms/(meters^2))
Resting Metabolic Rate (RMR): ? calories
Weather: early morning, clear skies
Temp: 12 C (53.6 F)
Time: ~6:00-6:45 a.m.
Terrain: gentle inclines
Comments: The Belt of Venus was visible along the horizon this morning as I left; I finished with the sunrise. A perfect 45 minute run, to the second, from start to finish. That has never happened before. The area of Arden Arcade in Sacramento is currently considering a ballot measure which will determine whether or not the area remains a part of Sacramento County, or incorporates into a new city. The area I run through decidedly shows support for remaining a part of Sacramento County. I saw my first pro-incorporation sign today, however. Connected briefly with a few people also out in the early morning air, simply through "hello" and "good morning." The air was cold with a slight breeze; after I began running, it felt perfect. I noticed my right back area became sore toward the second half of the run. Running on the sloped streets may be the cause. I stretched when I returned home and it helped, but resting that muscle group will be the course of action for today and Wednesday.
Goal Time: n/a
Distance (running): 3.5-4.0 miles
Weight: 79.6 kg (175.5 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Right upper back sore; area behind left knee felt a bit stiff but no problems after warming up
Foods eaten today: oatmeal + raisins, banana
Resting heart rate: 55 bpm (60 second test, around 6:00 a.m.)
Body Mass Index (BMI): ? (kilograms/(meters^2))
Resting Metabolic Rate (RMR): ? calories
Weather: early morning, clear skies
Temp: 12 C (53.6 F)
Time: ~6:00-6:45 a.m.
Terrain: gentle inclines
Comments: The Belt of Venus was visible along the horizon this morning as I left; I finished with the sunrise. A perfect 45 minute run, to the second, from start to finish. That has never happened before. The area of Arden Arcade in Sacramento is currently considering a ballot measure which will determine whether or not the area remains a part of Sacramento County, or incorporates into a new city. The area I run through decidedly shows support for remaining a part of Sacramento County. I saw my first pro-incorporation sign today, however. Connected briefly with a few people also out in the early morning air, simply through "hello" and "good morning." The air was cold with a slight breeze; after I began running, it felt perfect. I noticed my right back area became sore toward the second half of the run. Running on the sloped streets may be the cause. I stretched when I returned home and it helped, but resting that muscle group will be the course of action for today and Wednesday.
Goal Time: n/a
Distance (running): 3.5-4.0 miles
Weight: 79.6 kg (175.5 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Right upper back sore; area behind left knee felt a bit stiff but no problems after warming up
Foods eaten today: oatmeal + raisins, banana
Monday, September 13, 2010
Running Journal, Monday, 2010-09-13
Running Journal, Monday, 2010-09-13
Resting heart rate: 54 bpm (60 second test, around 11:00 p.m.)
Body Mass Index (BMI): ? (kilograms/(meters^2))
Resting Metabolic Rate (RMR): ? calories
Weather: sunny, pleasant
Temp: 27 C (80 F)
Time: to/from light rail
Terrain: gentle inclines
Comments: Stayed up late this evening after hearing a kitten's cries from our backyard. Dawn and I each went out to investigate, only to find the kitten vanish. Dawn returned to her studies, and I decided to give it a go, again. At regular intervals, I attempted to mimic its cry. We played call and response for several minutes; then it's cries became more distinct as it rounded our garage. It eventually made its way up to the top of our backyard porch step, its head and back just cresting the deck. My initial mistake was to put the food dish only several feet from myself. In my attempt to move it closer, the cat scampered away. Leaving the dish at the steps which she had reached, I returned to my original position and waited. Crickets chirped rhythmically in the trees and grasses. A few stars shone valiantly through the sodium light pollution of the surrounding city. The dark canopies of the Chinese Elm, the Catalpa, and the Pear trees were still. I continued attempts to mimic the kitten's cries at regular intervals. The kitten responded and we played call and response for a short while. She eventually approached to the edge of the light cast from within the house. We sat like this for another ten minutes or more. I continued to mimic her cries, taking breaks to rest my voice. After experimenting with increasing the volume and the frequency, she got up, slowly but surely made her way to the deck, and disappeared out of sight. Then the kitten bounded back to the safety of the darker portions of the yard. I continued. The kitten walked through the light cast from the house. The kitten walked to our garden's edge. Then it came back and began eating. Mosquitos silently had been biting me in the dark; they are not like giant midwest mosquitos. After the kitten finished eating, it meowed several times. I was not sure how to respond, so I mimicked its cries again. It spent some time grooming itself. Then it slinked a few feet away; I blinked, and lost sight of it.
Goal Time: n/a
Distance (running): ~3.0 miles (11.0 mi)
Weight: ? kg (? lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: A bit fatigued today, but overall well
Foods eaten today: oatmeal + raisins + banana, grapefruit, Siggi's grapefruit yogurt, egg-salad sandwich, almonds, walnuts, chocolate meal-replacement shake, whole wheat pita + hummus, spinach salad + cilantro dressing + pine nuts + feta cheese + cherry tomatoes + croutons + shredded carrots + microgreens
Resting heart rate: 54 bpm (60 second test, around 11:00 p.m.)
Body Mass Index (BMI): ? (kilograms/(meters^2))
Resting Metabolic Rate (RMR): ? calories
Weather: sunny, pleasant
Temp: 27 C (80 F)
Time: to/from light rail
Terrain: gentle inclines
Comments: Stayed up late this evening after hearing a kitten's cries from our backyard. Dawn and I each went out to investigate, only to find the kitten vanish. Dawn returned to her studies, and I decided to give it a go, again. At regular intervals, I attempted to mimic its cry. We played call and response for several minutes; then it's cries became more distinct as it rounded our garage. It eventually made its way up to the top of our backyard porch step, its head and back just cresting the deck. My initial mistake was to put the food dish only several feet from myself. In my attempt to move it closer, the cat scampered away. Leaving the dish at the steps which she had reached, I returned to my original position and waited. Crickets chirped rhythmically in the trees and grasses. A few stars shone valiantly through the sodium light pollution of the surrounding city. The dark canopies of the Chinese Elm, the Catalpa, and the Pear trees were still. I continued attempts to mimic the kitten's cries at regular intervals. The kitten responded and we played call and response for a short while. She eventually approached to the edge of the light cast from within the house. We sat like this for another ten minutes or more. I continued to mimic her cries, taking breaks to rest my voice. After experimenting with increasing the volume and the frequency, she got up, slowly but surely made her way to the deck, and disappeared out of sight. Then the kitten bounded back to the safety of the darker portions of the yard. I continued. The kitten walked through the light cast from the house. The kitten walked to our garden's edge. Then it came back and began eating. Mosquitos silently had been biting me in the dark; they are not like giant midwest mosquitos. After the kitten finished eating, it meowed several times. I was not sure how to respond, so I mimicked its cries again. It spent some time grooming itself. Then it slinked a few feet away; I blinked, and lost sight of it.
Goal Time: n/a
Distance (running): ~3.0 miles (11.0 mi)
Weight: ? kg (? lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: A bit fatigued today, but overall well
Foods eaten today: oatmeal + raisins + banana, grapefruit, Siggi's grapefruit yogurt, egg-salad sandwich, almonds, walnuts, chocolate meal-replacement shake, whole wheat pita + hummus, spinach salad + cilantro dressing + pine nuts + feta cheese + cherry tomatoes + croutons + shredded carrots + microgreens
Sunday, September 12, 2010
Running Journal, Sunday, 2010-09-12
Running Journal, Sunday, 2010-09-12
Resting heart rate: 60 bpm (60 second test, around 11:00 a.m.)
Body Mass Index (BMI): 22.546 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,846 calories
Weather: sunny, warm, slight breeze
Temp: 32 C (89.6 F)
Time: ~12:45-3:45 p.m.
Terrain: gentle inclines save the steep grade of Hazel Avenue Bridge
Comments: This weekend I have slept in both days. Making up for last week's concert which dropped me like a stone into bed at 2:00 a.m. on Friday morning. We parked at the north parking lot for Sunrise Bar, in the shade. Lots of people inflating rafts, riding all varieties of bats, and on the way back I passed a pack of people jumping from the west side of Jim's Bridge. The seasons along the Parkway slowly transition from one to the next. The summer heat is waning a bit, but still warm enough to impact running performance. Trees show the most visible signs of approaching winter, as some leaves are just beginning to change color. Other signs exist: the American River's waterline has receded dramatically and the vines weigh heavily with ripe purple grapes. I noticed new acorns on one Interior Live Oak. The length of the days are receding as well, with sunset now approximately 7:15 p.m. The Nimbus Fish Hatchery raceways are full of water and young fish in anticipation of the late fall and early winter salmon spawning season. Last year, the State canceled the American River Salmon Festival; I cannot find any info as to whether this year will be different. The Nimbus Fish Hatchery gate had a sign on it today stating they will be closed on the 2nd, 3rd, and 4th Fridays of each month, per the Governor's order. I did not see much wildlife today. Given the heat and time of day, most animals were likely resting to stay cool. The best times are early morning or early evening, when temperatures are cool and visibility is just enough to offer some degree of confidence regarding predators. One interesting phenomenon I frequently encounter while running is echoed footsteps. It sounds like someone is approaching me from behind, when in fact, it is the proximity of bushes and/or rising slopes which reflect the sound of my feet striking the path. I noted this experience today while running along miles 21.0-22.5. The California Capital Airshow occurred this weekend, so as I ran I had the opportunity to see formations of planes flying overhead. Most of the time, I heard distant roars of engines without seeing the planes. On the return run, I noticed a plume of black smoke about 10 miles to the west. My immediate thought was perhaps something had gone wrong with the Airshow; my personal opinion is running these acrobatic air displays over heavily populated areas is completely insane. Cool, to be sure, but catastrophic when things go wrong. Post-run news reports show nothing out of the ordinary, thankfully. Nimbus Lake was beautiful as ever today; one sailboat graced the waters, along with many people in boats. I forgot my watch today. This is really a major oversight, since I use it to time my run/walk breaks. Instead, I decided to run really slow for one-half mile, then walk for a ways (ended up being about 1/8th of a mile, I think), then run to the next one-half mile marker. This worked out so well I decided to extend my run from the planned 8.0 miles to 11.0 miles. Since last week was only 6.0 miles, by the end of today's run I felt tired. I think I judged my endurance pretty accurately. If it was not for the Hammer Nutrition gels I brought along, however, the run would likely have ended much differently. I took one at the half-way point and another with about two miles left. Running up the Hazel Avenue Bridge's pedestrian walkway was pretty easy today. I remember when I first started running on the Parkway, in the cool and wet winter rains of 2006, how great it felt to make the ~80-100 feet of elevation gain. Running on the Parkway year after year I notice small changes in the signs. Most things have stayed the same. I tried two ripe grapes from the vine this afternoon; they were semi-sweet. I doused my head at the 22.5 mile marker water fountain with plenty of cold water, both on the way out and the way back. And that is about all that happened today. A solid run, later than it should have been, but I am happy with the results.
Goal Time: n/a
Distance (running): 17.65 km (11.0 mi) http://www.gmap-pedometer.com/?r=4035306
Weight: 78.0 kg (171.96 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Right shoulder stiff and a bit sore
Foods eaten today: oatmeal + raisins + banana, grapefruit, Hammer Nutrition Gel (2): Vanilla + Apple-Cinnamon, home-made smoothie
Resting heart rate: 60 bpm (60 second test, around 11:00 a.m.)
Body Mass Index (BMI): 22.546 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,846 calories
Weather: sunny, warm, slight breeze
Temp: 32 C (89.6 F)
Time: ~12:45-3:45 p.m.
Terrain: gentle inclines save the steep grade of Hazel Avenue Bridge
Comments: This weekend I have slept in both days. Making up for last week's concert which dropped me like a stone into bed at 2:00 a.m. on Friday morning. We parked at the north parking lot for Sunrise Bar, in the shade. Lots of people inflating rafts, riding all varieties of bats, and on the way back I passed a pack of people jumping from the west side of Jim's Bridge. The seasons along the Parkway slowly transition from one to the next. The summer heat is waning a bit, but still warm enough to impact running performance. Trees show the most visible signs of approaching winter, as some leaves are just beginning to change color. Other signs exist: the American River's waterline has receded dramatically and the vines weigh heavily with ripe purple grapes. I noticed new acorns on one Interior Live Oak. The length of the days are receding as well, with sunset now approximately 7:15 p.m. The Nimbus Fish Hatchery raceways are full of water and young fish in anticipation of the late fall and early winter salmon spawning season. Last year, the State canceled the American River Salmon Festival; I cannot find any info as to whether this year will be different. The Nimbus Fish Hatchery gate had a sign on it today stating they will be closed on the 2nd, 3rd, and 4th Fridays of each month, per the Governor's order. I did not see much wildlife today. Given the heat and time of day, most animals were likely resting to stay cool. The best times are early morning or early evening, when temperatures are cool and visibility is just enough to offer some degree of confidence regarding predators. One interesting phenomenon I frequently encounter while running is echoed footsteps. It sounds like someone is approaching me from behind, when in fact, it is the proximity of bushes and/or rising slopes which reflect the sound of my feet striking the path. I noted this experience today while running along miles 21.0-22.5. The California Capital Airshow occurred this weekend, so as I ran I had the opportunity to see formations of planes flying overhead. Most of the time, I heard distant roars of engines without seeing the planes. On the return run, I noticed a plume of black smoke about 10 miles to the west. My immediate thought was perhaps something had gone wrong with the Airshow; my personal opinion is running these acrobatic air displays over heavily populated areas is completely insane. Cool, to be sure, but catastrophic when things go wrong. Post-run news reports show nothing out of the ordinary, thankfully. Nimbus Lake was beautiful as ever today; one sailboat graced the waters, along with many people in boats. I forgot my watch today. This is really a major oversight, since I use it to time my run/walk breaks. Instead, I decided to run really slow for one-half mile, then walk for a ways (ended up being about 1/8th of a mile, I think), then run to the next one-half mile marker. This worked out so well I decided to extend my run from the planned 8.0 miles to 11.0 miles. Since last week was only 6.0 miles, by the end of today's run I felt tired. I think I judged my endurance pretty accurately. If it was not for the Hammer Nutrition gels I brought along, however, the run would likely have ended much differently. I took one at the half-way point and another with about two miles left. Running up the Hazel Avenue Bridge's pedestrian walkway was pretty easy today. I remember when I first started running on the Parkway, in the cool and wet winter rains of 2006, how great it felt to make the ~80-100 feet of elevation gain. Running on the Parkway year after year I notice small changes in the signs. Most things have stayed the same. I tried two ripe grapes from the vine this afternoon; they were semi-sweet. I doused my head at the 22.5 mile marker water fountain with plenty of cold water, both on the way out and the way back. And that is about all that happened today. A solid run, later than it should have been, but I am happy with the results.
Goal Time: n/a
Distance (running): 17.65 km (11.0 mi) http://www.gmap-pedometer.com/?r=4035306
Weight: 78.0 kg (171.96 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Right shoulder stiff and a bit sore
Foods eaten today: oatmeal + raisins + banana, grapefruit, Hammer Nutrition Gel (2): Vanilla + Apple-Cinnamon, home-made smoothie
Thursday, September 09, 2010
Running Journal, Wednesday, 2010-09-09
Running Journal, Wednesday, 2010-09-09
Resting heart rate: 75 bpm (60 second test, 6:30 a.m.)
Body Mass Index (BMI): 23.37 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,871 calories
Weather: n/a
Temp: 12 C (53.6 F)
Time: n/a
Terrain: n/a
Comments: It raised last night. Today is a walking day; my walk will be going to the light-rail and back, which takes about 35 minutes round-trip. My heart rate is down from yesterday, but still high. I would like to see it in the low 60's range. I keep meaning to take my pulse right when I awake to get the lowest possible number, but always forget.
Goal Time: n/a
Distance (running): n/a
Weight: 80.0 kg (176.4 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today:
Resting heart rate: 75 bpm (60 second test, 6:30 a.m.)
Body Mass Index (BMI): 23.37 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,871 calories
Weather: n/a
Temp: 12 C (53.6 F)
Time: n/a
Terrain: n/a
Comments: It raised last night. Today is a walking day; my walk will be going to the light-rail and back, which takes about 35 minutes round-trip. My heart rate is down from yesterday, but still high. I would like to see it in the low 60's range. I keep meaning to take my pulse right when I awake to get the lowest possible number, but always forget.
Goal Time: n/a
Distance (running): n/a
Weight: 80.0 kg (176.4 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today:
Wednesday, September 08, 2010
Running Journal, Wednesday, 2010-09-08
Running Journal, Wednesday, 2010-09-08
Resting heart rate: 89 bpm (60 second test, about 40 minutes after exercise)
Body Mass Index (BMI): 23.26 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,864 calories
Weather: Moderate, breezy. Nice running weather.
Temp: 16 C (60.8 F)
Time: 5:15-6:03 a.m. (48 minutes)
Terrain: flat
Comments: There was a person on the street this morning I passed twice. The first time, I think they started talking to the air. I had crossed to the other side of the street so as to minimize any possible perception of danger on their part. The second time it was on Engle Road, without incident. The sky was overcast and dark this morning. The first hints of lightening began to occur as I completed my run. I ran on the crown of the road whenever the opportunity presented itself. For the most part, the streets are empty this time of day, save the main thoroughfares such as Cypress Avenue and Walnut Avenue. Compared to Monday, 30 degrees F makes a big difference. My heart rate is about 10 bpm slower, my overall enjoyment is also higher. Sort of a strange, lonely, senseless feeling again, running from street lamp to street lamp, giving way to the blinding lights of approaching vehicles.
Goal Time: n/a
Distance (running): 6.56 km (4.1 mi), http://www.gmap-pedometer.com/?r=4024052
Weight: 79.6 kg (175.5 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today:
Resting heart rate: 89 bpm (60 second test, about 40 minutes after exercise)
Body Mass Index (BMI): 23.26 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,864 calories
Weather: Moderate, breezy. Nice running weather.
Temp: 16 C (60.8 F)
Time: 5:15-6:03 a.m. (48 minutes)
Terrain: flat
Comments: There was a person on the street this morning I passed twice. The first time, I think they started talking to the air. I had crossed to the other side of the street so as to minimize any possible perception of danger on their part. The second time it was on Engle Road, without incident. The sky was overcast and dark this morning. The first hints of lightening began to occur as I completed my run. I ran on the crown of the road whenever the opportunity presented itself. For the most part, the streets are empty this time of day, save the main thoroughfares such as Cypress Avenue and Walnut Avenue. Compared to Monday, 30 degrees F makes a big difference. My heart rate is about 10 bpm slower, my overall enjoyment is also higher. Sort of a strange, lonely, senseless feeling again, running from street lamp to street lamp, giving way to the blinding lights of approaching vehicles.
Goal Time: n/a
Distance (running): 6.56 km (4.1 mi), http://www.gmap-pedometer.com/?r=4024052
Weight: 79.6 kg (175.5 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today:
Monday, September 06, 2010
Running Journal, Monday, 2010-09-06
Running Journal, Monday, 2010-09-06
Resting heart rate: 100 bpm (60 second test, about 75 minutes after exercise)
Body Mass Index (BMI): 23.02 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,852 calories
Weather: brilliant sun, low humidity. Tough running weather.
Temp: 33 C (91 F)
Time: 1:30-2:15 p.m. (45 minutes)
Terrain: flat
Comments: Very high heart rate today after running. Ran a circuit of the American River College campus combined with a lap around the soccer fields. We are transitioning from Safeway's Sport sunscreen to ones which do not possibly cause cancer; so today we ran out and used some of the Badger sunblock. It is thick and difficult to apply to large areas such as legs and arms. Brought my GPS unit along, and about five minutes into the run the clip which holds the arm strap broke. The unit came with a belt clip, but I am hesitant to add additional weight to my running shorts. Perhaps I can MacGuyver something. ARC's new library seems open to students now. It feels very nice to get exercise. Tomorrow morning (Tuesday) I hope to go for a 45-minute walk in the early morning cool.
Goal Time: n/a
Distance (running): 5.9 km (3.72 mi), http://www.gmap-pedometer.com/?r=4020214
Weight: 78.8 kg (173.72 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Banana + oatmeal + raisins, grapefruit, homemade smoothie: boysenberry yogurt + three-berry frozen berries + walnuts + vanilla whey protein powder + Trader Joe's green mix
Resting heart rate: 100 bpm (60 second test, about 75 minutes after exercise)
Body Mass Index (BMI): 23.02 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,852 calories
Weather: brilliant sun, low humidity. Tough running weather.
Temp: 33 C (91 F)
Time: 1:30-2:15 p.m. (45 minutes)
Terrain: flat
Comments: Very high heart rate today after running. Ran a circuit of the American River College campus combined with a lap around the soccer fields. We are transitioning from Safeway's Sport sunscreen to ones which do not possibly cause cancer; so today we ran out and used some of the Badger sunblock. It is thick and difficult to apply to large areas such as legs and arms. Brought my GPS unit along, and about five minutes into the run the clip which holds the arm strap broke. The unit came with a belt clip, but I am hesitant to add additional weight to my running shorts. Perhaps I can MacGuyver something. ARC's new library seems open to students now. It feels very nice to get exercise. Tomorrow morning (Tuesday) I hope to go for a 45-minute walk in the early morning cool.
Goal Time: n/a
Distance (running): 5.9 km (3.72 mi), http://www.gmap-pedometer.com/?r=4020214
Weight: 78.8 kg (173.72 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Banana + oatmeal + raisins, grapefruit, homemade smoothie: boysenberry yogurt + three-berry frozen berries + walnuts + vanilla whey protein powder + Trader Joe's green mix
Saturday, September 04, 2010
Radio Songs
Via KDFC, 102.1 FM, out of San Francisco, CA:
- Helen Jane Long's "Expression", featuring Helen Jane Long on piano and Jonathan Hill on violin, on the Warner label (#69972). Audio.
- Helen Habershon's "For Rowena", from her 2009 album "Found In the Rain", on the CD Baby label (#345502). Audio.
- Arthur Sullivan's "Cello Concerto In D Major" (third movement). Audio.
- Howard Hanson's Merry Mount suite, performed by the Nashville Symphony, Kenneth Schermerhorn, conducting, on the Naxos label (#8559072). Not sure what part we heard, but I believe it involved what sounded like horse hooves.
- John Williams' "Olympic Fanfare and Theme". Audio. Still gives me chills to hear it.
Why Do People Paint the Bottom of Trees White?
Hmm:
http://www.ehow.com/about_5415717_do-paint-bottom-trees-white.html
Apparently:
http://www.ehow.com/about_5415717_do-paint-bottom-trees-white.html
Apparently:
- Helps prevent sunscald
- Protecting against sunscald can prevent openings for tree boring insects
- Prevent splitting of the bark in cold weather
Random Product Links
During a recent vacation, we noted a number of products worth following-up on:
The Foodie Handbook: The (Almost) Definitive Guide to Gastronomy, by Pim Techamuanvivit (ISBN-13: 978-0811868532)
Ex Officio Soy'r Clothing
Laughing Elephant, specifically the text "Optimism"
The store Accoutrements in Ashland, Oregon, had interesting clarinet ornaments which looked sort of like this one.
Many of the gifts above were discovered at Pico's Worldwide in Jacksonville, Oregon.
The Foodie Handbook: The (Almost) Definitive Guide to Gastronomy, by Pim Techamuanvivit (ISBN-13: 978-0811868532)
Ex Officio Soy'r Clothing
Baskets of Cambodia
Corinthian Bells Windchimes (a huge model with beautiful bass notes)
Earth Creations
Corinthian Bells Windchimes (a huge model with beautiful bass notes)
Earth Creations
Laughing Elephant, specifically the text "Optimism"
The store Accoutrements in Ashland, Oregon, had interesting clarinet ornaments which looked sort of like this one.
Many of the gifts above were discovered at Pico's Worldwide in Jacksonville, Oregon.
World Centric Compostables
A number of businesses (for example, the Ashland Food Co-operative) in Ashland, Oregon, utilize the products of World Centric compostable plastics:
http://www.worldcentric.org/biocompostables/utensils
They work great and are indistinguishable from normal plastic cutlery.
Running Journal, Saturday, 2010-09-04
Running Journal, Saturday, 2010-09-04
Resting heart rate: 82 bpm (60 second test, about 75 minutes after exercise)
Body Mass Index (BMI): 23.02 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,852 calories
Weather: brilliant sun, low humidity. Tough running weather.
Temp: 30-32 C (86-90 F)
Time: About 90 minutes (~16 min/mi)
Terrain: Mostly flat; highest to lowest point is about 15 feet
Comments: Returned to the Parkway for the first time since early July. This weekend is Labor Day weekend, so the parking lots at Sunrise Bar and Bridge Street were fairly full around 1:00-3:00 p.m. Many families and friends launching rafts, inflating rafts, bringing ice chests and gear to the riverside. Noticed a few tips: (1) bring a bag of grocery store ice and break it along the beach before putting it into the raft; (2) the water will cool the air inside the raft, which may deflate the raft a bit; (3) the few people using hand-pumps to inflate their rafts seemed worn out; (4) use ropes to tether rafts together, if desired; (5) your pet may need an inflatable life jacket. One person was jumping into the river from the middle of Jim's Bridge near Sunrise Bar. Many families were swimming; one had a pop-up tent for portable shade. We parked at the north side of the river, at Sunrise Bar, so Dawn would have a shady spot while I ran. We started from the 19.5 mile marker. Almost immediately, we saw a young black-tailed deer dart across the bike path, nearly bowling over an approaching bicyclist. We heard a rustling to our right and saw one additional black-tailed deer. Then, a coyote, tongue lolling, trotted out of the small bushy area and away from us. I tailed it for a moment, but it avoided us. Continuing, we found ripe wild grapes on the vine. We noticed a small fire had damaged vegetation on the bikepath just past Sunrise Avenue. A stream of water was rushing into the American River just beneath the fire-damaged area, creating a waterfall. At the one-half mile point, I continued alone, as Dawn began to feel a bit of soreness. Just past the Bridge Street parking lot, I heard a very strange bird call, which I do not recall hearing before. The first three miles out I took slow and easy. The salmon spawning channel, flowing just two months ago, now is overwhelming dry. Signs were also erected to inform users salmon spawning stones would be placed in the river during the month of September. After mile 21, much of the left side of the trail was in open sun. The Illinois Avenue boat launch was similarly busy. It was really hard to enjoy the first half of the run; running slow is relatively less interesting, but necessary. Just before the Nimbus Fish Hatchery, construction has been completed on two massive retaining walls, which is great, since the placer deposit stones frequently rolled right to the edge of the bikepath. Now there is a well-defined trail on both sides. On the run back, I noticed some small, red flowers. Beautiful purple flowers were noticed. Running into a headwind cooled me considerably. I began to run a faster pace, although running 15-16 minute miles in 90 F heat is still rough. I finished a bit tired but strong.
Goal Time: To finish
Distance (running): 9.88 km (6.14 mi), http://www.gmap-pedometer.com/?r=4014800
Weight: 78.8 kg (173.72 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Right leg a touch sore. Nothing else.
Foods eaten today: Banana + oatmeal + raisins, cottage cheese, Gu Energy Gel Vanilla Gingerbread, homemade smoothie: boysenberry yogurt + three-berry frozen berries + walnuts + vanilla whey protein powder + green mix from Trader Joe's
Resting heart rate: 82 bpm (60 second test, about 75 minutes after exercise)
Body Mass Index (BMI): 23.02 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,852 calories
Weather: brilliant sun, low humidity. Tough running weather.
Temp: 30-32 C (86-90 F)
Time: About 90 minutes (~16 min/mi)
Terrain: Mostly flat; highest to lowest point is about 15 feet
Comments: Returned to the Parkway for the first time since early July. This weekend is Labor Day weekend, so the parking lots at Sunrise Bar and Bridge Street were fairly full around 1:00-3:00 p.m. Many families and friends launching rafts, inflating rafts, bringing ice chests and gear to the riverside. Noticed a few tips: (1) bring a bag of grocery store ice and break it along the beach before putting it into the raft; (2) the water will cool the air inside the raft, which may deflate the raft a bit; (3) the few people using hand-pumps to inflate their rafts seemed worn out; (4) use ropes to tether rafts together, if desired; (5) your pet may need an inflatable life jacket. One person was jumping into the river from the middle of Jim's Bridge near Sunrise Bar. Many families were swimming; one had a pop-up tent for portable shade. We parked at the north side of the river, at Sunrise Bar, so Dawn would have a shady spot while I ran. We started from the 19.5 mile marker. Almost immediately, we saw a young black-tailed deer dart across the bike path, nearly bowling over an approaching bicyclist. We heard a rustling to our right and saw one additional black-tailed deer. Then, a coyote, tongue lolling, trotted out of the small bushy area and away from us. I tailed it for a moment, but it avoided us. Continuing, we found ripe wild grapes on the vine. We noticed a small fire had damaged vegetation on the bikepath just past Sunrise Avenue. A stream of water was rushing into the American River just beneath the fire-damaged area, creating a waterfall. At the one-half mile point, I continued alone, as Dawn began to feel a bit of soreness. Just past the Bridge Street parking lot, I heard a very strange bird call, which I do not recall hearing before. The first three miles out I took slow and easy. The salmon spawning channel, flowing just two months ago, now is overwhelming dry. Signs were also erected to inform users salmon spawning stones would be placed in the river during the month of September. After mile 21, much of the left side of the trail was in open sun. The Illinois Avenue boat launch was similarly busy. It was really hard to enjoy the first half of the run; running slow is relatively less interesting, but necessary. Just before the Nimbus Fish Hatchery, construction has been completed on two massive retaining walls, which is great, since the placer deposit stones frequently rolled right to the edge of the bikepath. Now there is a well-defined trail on both sides. On the run back, I noticed some small, red flowers. Beautiful purple flowers were noticed. Running into a headwind cooled me considerably. I began to run a faster pace, although running 15-16 minute miles in 90 F heat is still rough. I finished a bit tired but strong.
Goal Time: To finish
Distance (running): 9.88 km (6.14 mi), http://www.gmap-pedometer.com/?r=4014800
Weight: 78.8 kg (173.72 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Right leg a touch sore. Nothing else.
Foods eaten today: Banana + oatmeal + raisins, cottage cheese, Gu Energy Gel Vanilla Gingerbread, homemade smoothie: boysenberry yogurt + three-berry frozen berries + walnuts + vanilla whey protein powder + green mix from Trader Joe's
Wednesday, September 01, 2010
Running Journal, Wednesday, 2010-09-01: Donate Blood, Lose Three Turns
Running Journal, Wednesday, 2010-09-01
Resting heart rate: 57 bpm (60 second test)
Body Mass Index (BMI): (kilograms/(meters^2))
Resting Metabolic Rate (RMR): calories
Weather: warm, sunny
Temp: high of 34 C (93.2 F)
Time: n/a
Terrain: n/a
Comments: Donated blood at work on Tuesday; so no strenuous exercise for 72 hours. I walked six miles today to and from work after dropping my car off at a muffler shop (Muffler Express) which got high marks on Yelp. Everything went fine, although I covered the 5K (~3.1 mi) walk back in about 35 minutes, which is (was) insane. But I had to get there before 5:00 p.m. Our car had a small crack in the muffler flex pipe, which was venting a small amount of exhaust into the passenger cabin. West Sacramento is a very interesting place, full of old and new.
Goal Time: n/a
Distance (running): n/a
Weight: 79.4 kg (175.05 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Banana + oatmeal + raisins, Siggi's Pomegranate and Ginger yogurt, blackberries, Trader Joe's spicy egg-white sandwich, cottage cheese, spinach salad + non-fat feta cheese + cherry tomatoes + pine nuts + pear dressing + shredded carrots + micro greens + croutons, cranberry-pomegranate juice, green tea + lemon juice, almonds, walnuts, chocolate meal replacement shake, vanilla bean yogurt, Sicilian olives
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