Running Journal, Monday, 2011-01-31: Exhileration

Running Journal, Monday, 2011-01-31
Resting heart rate: 55 bpm (60 second test, upon waking)
Body Mass Index (BMI): 22.5 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,827 calories
Weather: mostly clear and moonless; 0 km/h (0 m/h) winds; 86% humidity; 102 KPA (30.20 inches pressure)
Temp: 8.3 C (47 F)
Time: 7:30-8:24 p.m.
Terrain: flat; +/- 11 m (36 ft)
Comments: One of my favorite runs. Started out quite stiff in the leg muscles. Instead of using mainly my calves, I opened up with my upper leg muscles, keeping my core tight. Perfect running weather--cool, no wind. Took about 12 ounces of water with me and took water breaks every mile or so. Stars looked bright and clear. Kept hearing distant popping noises from what seemed like the north-east. Gunshots? Fireworks? A bit early for the Chinese New Year on February 3. The popping noises came in clusters over an interval of maybe 30 minutes. Passed by the Mission Oaks Community Center Auditorium again this evening, where the "Fun and Fitness" class exercised. Closed doors this evening, which muffled the music. This is the first run after my 16.5 mile outing on Saturday. I felt buoyant, powerful, running in a trance with no sense of exertion. At Mira Loma, I felt strong, so I added another half-mile, looping around Sunnyvale Avenue and back on West Way. If only every night felt this strong; might pay for this later, though--these are supposed to be easy runs. Yet, running faster feels great. Maybe this is what the runner's high feels like? I have never felt it; just a general sense of strength. Noticed tonight my gmap-pedometer.com links dating back to late 2010 have been pointing to the route near the 24 Hour Fitness gym instead of my local Mira Loma route. Copy/past errors.
Goal Time: n/a
Distance (running): ~6.44 km (~4.0 miles); http://www.gmap-pedometer.com/?r=4265714 ; ~585 calories burned
Weight (after run): 77.0 kg (169.76 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: muscles stiff starting out
Foods eaten today: oatmeal + bananas + raisins, egg-white salad on French wheat bread, applesauce, tomato juice, walnuts, almonds, green tea + lemon juice, Greek Gods Reduced Fat Vanilla Cinnamon Orange Yogurt, tortelloni + alfredo sauce, mixed vegetables, kiwis x infinity, milk, protein powder drink

Kindle Research

Via http://bit.ly/eRX0kM :

Should I Buy a Kindle? (July 1, 2010)
http://news.ycombinator.com/item?id=1478887

• "...get an iPad and use the Kindle App - it's 1000x better than the hardware Kindle. Since the Kindle App became available for iPhone, my hardware Kindle has gathered dust - and now with the iPad, I can read on a large- or smaller-format device. It's great for illustrations, too - all the drawbacks of the hardware-based Kindles disappear when you use the Kindle App on the iPad."
  
• Not great for technical books
  
• DRM

Kindle Is OK (July 29, 2010)
http://news.ycombinator.com/item?id=1557352

• Lighter than iPad (if reading for several hours...)
  
• Battery life lasts for weeks if 3G turned off
  
• "...flipping through technical references is painful to the point of despair, and was one of the key reasons I fell in love with my iPad."
  
• "As one who has read about 30 novels on my K1/K2 - I can attest that your brain / eyes actually seem to go into a wait state when you change the page, such that you don't ever seem to recall changing pages while reading long fiction."
  
• "The Kindle is best at reading straight-forward linear text with minimal formatting, like novels. You can't go wrong with a Kindle if you read plenty of novels, especially if you read outside.
  
  OTOH, the iPad is far superior for heavily formatted text and graphical content. Even the Kindle DX has terrible support for PDFs and the eInk screen is inherently bad for graphics, so for the person who wants to carry textbooks, technical papers, other structured PDFs, or comic books, the iPad is the only viable option."
  
• "Students at Reed College complained of the slow refresh rate of e-Ink displays, problematic input, inability to load PDFs over the network, and inability to view more than one text at a time as major sticking points. Reed faculty found converting documents to work well on the Kindle to be particularly difficult in most cases.
  
  Students participating in the test at Darden School of Business, while loving the Kindle for personal reading, overwhelmingly felt the Kindle didn't pass muster in its current state for academic use -- about 4 out of 5 would not recommend a Kindle DX to incoming MBA students."
  
• Vs. iPad: "It's also nice that I don't get distracted playing "Plants vs. Zombies" or "We Rule" on it when I intend to be reading."
  
• Vs. Nook/Kobo: "eInk is far better for reading"
  
• "I have the Kindle App on the ipad as well, it doesn't afford the same pleasure or ease."
  
• "Most Kindle books have poor typography slapped on them by the Kindle software (even on other platforms)."
  
• "My girlfriend has a kindle 2, and I have an iphone. I've found that the iphone has one killer feature that the kindle doesn't: It's in my pocket all the time.For whatever reason, my reading happens in 15 minute spurts while waiting for someone or something. The kindle app for the iphone allows me to do that, along with all the book options that amazon provides (and synced up to my girlfriend's kindle too, so we share books)."
  
• Kindle supports MOBI/PRC/AZW but not ePUB. You could use the free conversion tool calibre and batch convert your books from ePUB.
  
• Sony also has a reader

Send to Kindle... (Jan 20, 2011)

http://news.ycombinator.com/item?id=2123571

• All books appear almost the same, little or no typesetting
  
• The note taking interface is shockingly primitive, e.g. just to get a questions mark requires several clicks
  
• AFAIK, pagination depends on you display, so bookmarks may change place among Kindle readers on different devices.
  
• My criticisms of the Kindle are for its page transitions and poor interface. The Kindle is really like the Blackberry of of digital readers. The interface is beyond clunky compared to simple taps and swipes that much more closely emulate the act of reading a physical book.
  
• I have a Kindle, Ipad, and android phone (Droid X). Kindle: Pro: One great thing about the kindle is battery life and how easy it is on the eyes. For reading fiction, it's great. Con: It is horrible for technical work--pdfs in particular. If you're like me and you jump around in a book, it's impractical to do so on a kindle given the slow page refresh rate. Pro: The nice thing about the kindle app on the android phone is the convenience--when I'm standing in line at the grocery store (or am on the subway), I can catch up on some light reading and have finished a number of books this way that I wouldn't have ordinarily. Con: Screensize. I used to use the kindle app on the ipod touch and find the screensize of the Droid X to be a much better experience--but it's still small.
  
  Ipad: Pro: The screensize is great and bookmarking pages is intuitive. Also, for technical books, I can get them in pdf form and use GoodReader.
  
  Con: Battery life--for international flights, if you don't have power, you can survive, but the kindle wins with battery life hands down.

Myopia, Astigmatism - 2011

Results of my test on Friday from the CostCo Citrus Heights Pharmacy:

SRX (Spectacle Prescription)

O.D. (Oculus Dexter, my right eye):

1. SPH: plano (no refractive error)
2. CYL: -1.00
3. AXIS: 0.78
4. ADD: n/a
5. PRISM/BASE: n/a

O.S. (Oculus Sinister, my left eye):

1. SPH: -0.75
2. CYL: -0.25
3. AXIS: 0.80
4. ADD: n/a
5. PRISM/BASE: n/a

All measurements represented in units of dioptres, a unit that represents focusing power. More dioptres mean more focusing power--so if the numbers get big, that means you need a "stronger" prescription to see clearly.

SPH means sphere--a positive number represents farsightedness and a negative number represents nearsightedness. Why? In a farsighted eye, the curve of the cornea is flatter than the curve of a normal cornea, so the correction involves "adding" to the farsighted eye to get it back to normal. In a nearsighted eye, the curve of the cornea extends farther than the curve of the normal cornea, so the correction involves "subtracting" from that curve to bring it back to a normal curvature. The point being to get the cornea back to focusing light on the retina like a normally curved cornea does. The larger the number (positive or negative) the larger the deviation from the normal curvature of the cornea, and the blurrier the vision.

CYL means cylinder, and represents the amount of power needed to correct a cornea with astigmatism (a cornea that's oval-shaped, which causes blurring (see the picture at the top), as opposed to a normal cornea that's symmetrically round like a basketball)--DS means no astigmatism. In my right eye, I need one dioptre of focusing power correction. In my left eye, I need 0.25 dioptres of correction.

AXIS, for astigmatic eyes, represents a line passing through the middle of the oval-shaped cornea--in my case through the longer side. In my right eye, I need minus-one dioptre of correction along the axis specified (see the Wikipedia article for an explanation of why it's not "078" like the prescription says). I believe reducing the focusing power of the longer part of the oval-shaped cornea helps the cornea focus in a more spherical manner.

20/20 vision means the ability to read a character 8.84 mm high at a distance of 20 feet.

I last had my vision checked in 2008.

I forgot to request measurement of my Pupillary Distance (PD), which would make it easier to look up glasses online. I measured it at home using a ruler at approximately 67 mm. One of those things to get right, though, so I will see about going in to a local place and asking if they would be willing to measure it for me.

CostCo measured my PD for me: 32.5 for each eye, for a total of 65.

Lanna's suggestions on glasses frame colors: navy, light blue, plum

Running Journal, Saturday, 2011-01-29: Trainspotting

Running Journal, Saturday, 2011-01-29
Resting heart rate: 76 bpm (60 second test, about two hours after running)
Body Mass Index (BMI): 22.32 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,821 calories
Weather: overcast; 4-6 km/h (2.5-3.7 m/h) winds; 82% humidity; 102 KPA (30.08 inches pressure)
Temp: 11 C (59 F)
Time: 12:00-3:48 p.m. (~3:48:00; 13:49 min/mi pace)
Terrain: flat; +/- 8 m (~25 ft)
Comments: Waved at a Union Pacific train and received a wave back and a horn blast from the conductor. This occurred at the trestle track running along the east side of CostCo and REI at Exposition Boulevard. I had no idea where I was, at that point, however, as the levee completed blocked my view. Ran 2.0 miles farther than my recent previous best from two weeks ago. I found the weather very agreeable. Saw riders on two black horses, one at a moderate trot. This was followed by a flock of ducks gliding into the river. Great visuals with which to start a run. The area between Watt Avenue and Howe Avenue remains one of my favorite stretches of the bike trail--long stretches adjacent to the water, with lush greens and lots of tree canopy. Just beyond the line of trees next to the bike path, a large grassy open space exists, ending at the levee. Passed under Howe Avenue bridge and next reached CSUS. The paint of the Guy West bridge looks really faded. A private firm, in 1966, modeled the pedestrian-only bridge after the Golden Gate Bridge in San Francisco, even (I believe) originally painting it the same color, orange vermillion, also called international orange. Unfortunately, since they used lead-based paint, it will need to be removed before repainting, at a cost of $2 million. The bridge cost $636,000 to build, in 1967. Farther along, I discovered one of the world's most dangerous places to eat--the hundred Canadian Geese grazing on the fairways of the Campus Commons Golf Course. No geese were harmed during my run, to my knowledge. I got to see four more miles of the Parkway, from mile markers seven to three, ending at the Highway 160 overpass. I started using the Hammer Nutrition gels at the mile eight marker. The run back took a lot out of me. It was all muscular exhaustion, though, which I will take over joint pain any day. Forgot how lonely and boring running on the Parkway can be. Not a lot of people, and away from the American River, it just gets really closed in between the levee and blackberry bushes. The County of Sacramento needs to repair the shoulders of the bike path, as they have slopes, making it taxing to run on for extended periods. Passed one or two people who appeared homeless, as well as two men carrying weed trimmers over their shoulders. People fished in the American River from boats; others played with their dogs in the shallows. Watched a red-tailed hawk dive into the grasses of the levee, then fly up and retreat as two crows approached. I stopped and watched the spray-painted murals on the sides of the train as it passed. I also walked under the trestle as it passed, to listen. One read, "RIP Juan Diaz". Some were very good. Around mile markers 3-5, there are pools of water very close to the trail, and I passed a pair of Canadian Geese sitting quietly on the exposed branches of fallen, submerged trees. Watched the Regional Transit light rail pass by; each day I ride it and get a very different view of the bike path. I found an abandoned watercolor artwork. At the end of my run, just as I returned to mile marker 11, a woman who appeared to be in her 60's or 70's walked onto the shoulder ahead of me and began running. As a testament to how fast I was running, I kept pace with her! I walked one mile, took another Hammer Nutrition gel pack, and felt much better.
Goal Time: n/a
Distance (running): ~26.52 km (~16.5 miles); http://www.gmap-pedometer.com/?r=4261502; ~2299 calories burned
Weight (after run): 76.4 kg (168.4 lbs); ??% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Muscular soreness
Foods eaten today: oatmeal + raisins + banana, banana, four Hammer Nutrition Gel packs, LL Cool J Ultimate Smoothie

Running Journal, Wednesday, 2011-01-26: Fetch

Running Journal, Wednesday, 2011-01-26

Resting heart rate: 52 bpm (60 second test, upon waking)
Body Mass Index (BMI): 22.5 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,827 calories

Weather: mostly clear skies; moonless; light fog; 0 km/h (0 m/h) winds; 100% humidity; 102 KPA (30.21 inches pressure)
Temp: 6 C (43 F)
Time: 7:08-7:53 p.m.

Terrain: flat; +/- 11 m (36 ft)

Comments: Extremely tired this evening. Yet, and this has happened before, I felt pretty good while running. Mental acuity noticeably lower. As I ran past Mira Loma High School, I passed a whooping group of male high school students attempting to enter a locked Folsom Cordova school bus. Presumably the away team was victorious? Passed two people waiting, as still as statues, for the #82 bus--in the light fog and complete stillness it was a bit surreal. Quite a few people out enjoying a walk. At Gibbons Park, I passed the same exercise team as on Monday evening. A man had entered the southern tennis courts and was playing fetch by throwing a tennis ball for his dog to retrieve. Clever. When I neared the end of my run, I noticed I still had about five minutes to go, so I tacked on an additional two minute out and two minute back run, then ran the last one minute of the course. Is there a word for the fear of being mistakenly identified as a suspect by a passing police helicopter absently shining its spotlight around the neighborhood? I wonder, sometimes, about things like that!
Goal Time: n/a
Distance (running): ~6.44 km (~4.0 miles); http://www.gmap-pedometer.com/?r=4205834; ~580 calories burned
Weight (after run): 77.0 kg (169.76 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: a bit tired--most likely from lack of sleep
Foods eaten today: oatmeal + bananas + raisins, vegetable soup, whole wheat pita x 2, hummus, can of tomato juice, walnuts, almonds, green tea + lemon juice, applesauce, garden burger + toppings + whole wheat wrap, milk

Running Journal, Monday, 2011-01-24: Fahrenheit 451

Running Journal, Monday, 2011-01-24

Resting heart rate: 55 bpm (60 second test, upon waking)
Body Mass Index (BMI): 22.62 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,768 calories
Weather: clear and moonless; 4 km/h (3 m/h) winds from the ESE; 82% humidity; 102 KPA (30.13 inches pressure)
Temp: 10 C (50 F)
Time: 7:20-8:05 p.m.

Terrain: flat; +/- 11 m (36 ft)

Comments: Gibbons Drive reminded me of Fahrenheit 451 this evening; quiet, empty, dark skies, stars. Imagined myself as protagonist Guy Montag, running from unseen pursuers, while numbed, conformist homeowners watch the pursuit on their video screens. Hearing some rough voices while running through Gibbons Park may have put me in this state of mind. The Gibbons Park Community Center had about a dozen people exercising to Lady Gaga's song, "Poker Face." On my way out, near Mira Loma, I passed a woman in the dark, near the field; she was raising and lowering her arms, like the wings of a bird. On the return, near the intersection of Norris Avenue and Engle Road, I passed another woman singing a song. Several homeowners on Kimberley Way were remodeling the room adjacent to their open garage. Ran slowly. Felt fine when I finished. 16 mile run coming up this Saturday. Thought about how intimidating that sounds, to me; then I remembered how easy the 14 mile run went. With the maintenance runs, I feel bored with the current route. Will have to take some time to find an alternate one.

Goal Time: n/a

Distance (running): ~6.44 km (~4.0 miles); http://www.gmap-pedometer.com/?r=4205834 ~580 calories burned

Weight (after run): 77.4 kg (170.64 lbs), ?% body fat; 1,158 calories burned

Any irregular feelings, aches, pains, heart rate, and so forth?: tired, from lack of sleep

Foods eaten today: oatmeal + bananas + raisins, egg-white salad on whole wheat bread, applesauce, tomato juice, walnuts, almonds, green tea + lemon juice x 2, tomato soup + corn bread, milk

Running Journal, Saturday, 2011-01-22: KREEPSHOW RADIO

Running Journal, Saturday, 2011-01-22

Resting heart rate: 53 bpm (60 second test, upon waking)
Body Mass Index (BMI): 22.38 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,821 calories
Weather: sunny and clear; 11 km/h (7 m/h) winds; 48% humidity; 102 KPA (29.98 inches pressure)
Temp: 19.4 C (67 F)
Time: 12:25-1:55 p.m. (~1:30:00; 12:51 min/mi pace)

Terrain: flat; +/- 10 m (33 ft)

Comments: Seriously, I have to write KREEPSHOW RADIO that way, because it is the way it is consistently displayed at the DJ's web site. Kind of curious why the most recent broadcast seems from October, 2010, though. Hope everything is OK. Passed the van pictured above on my run, today. Very well-done graphics job all-around the van. Felt a bit self-conscious of taking pictures of the license plate area, since the front window was open. Passed the pond area with the geese and peacocks. The peacocks were way in the back of the pond, today. Temperatures reached into the high-60's, today! Elected to wear just an UnderArmour shell top and leggings, leaving my outer light-weight jacket and gloves at home. The shiny navy-blue 2001 Porsche Boxster Cabriolet remains on the lot. Waved hello to some drivers on the quiet streets, especially Park Road, with its horse ranches and farm atmosphere. People generally wave back. One curious establishment along Orange Grove Avenue--Bob Stanaland Shower Pans, Inc., now run by Bob's son, Robert. What is a shower pan? Apparently, the shower pan represents the floor of the shower and ensures water leaklessly exits the shower area via the drain(s). Because knowing is half the battle. On Myrtle Way, a homeowner had tied two dogs to stakes and left them in their front yard. Running seven miles today seemed very short after last Saturday's 14 mile run. Passed roofers on Cypress Avenue who had a container-lift truck to deliver/remove materials from the roof. Very impressive. At the north end of Gibbons Park, I passed the small fenced-yard with geese and chickens. A dog charged out, barking, and ran with me along the length of the fence. At the end of my run, along Edison Avenue and Norris Avenue, I picked up a lot of trash, placing it into various bins I passed. Took a few photos, today. Felt pretty good after the run, although the crazy temperature swing meant I overheated.

Goal Time: n/a

Distance (running): ~11.27 km (~7.0 miles); http://www.gmap-pedometer.com/?r=4247575; ~1038 calories burned
Weight (after run): 76.6 kg (168.87 lbs); 16% body fat

Any irregular feelings, aches, pains, heart rate, and so forth?: Bit of soreness in my lower-left back

Foods eaten today: Nature's Path Pomegran Plus waffles x 4 + real maple syrup, orange juice, nuun U Natural Hydration - Tangerine Ginger, banana, tortellini with alfredo sauce, yaki onigiri x 3, Straus Family Creamery Caramel Toffee Crunch Ice Cream, milk

Running Journal, Wednesday, 2011-01-19: Winter Clear

Running Journal, Wednesday, 2011-01-19

Resting heart rate: 52 bpm (60 second test, upon waking)
Body Mass Index (BMI): 22.62 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,768 calories
Weather: clear skies with nearly full moon; 33 km/h (21 m/h) winds, from the NNW; 47% humidity; 102 KPA (30.03 inches pressure)
Temp: 14 C (58 F)
Time: 7:00-7:45 p.m.

Terrain: flat; +/- 11 m (36 ft)

Comments: Complete exhaustion this evening only half-way through my run. Had half of a glass of red wine and a wrap about 15-30 minutes before the run. I guess the wine is out from now on. Felt thirsty, as well. Made it through to the end, though I had to slow down. The high winds, moderate temperatures, and the nearly full moon made for some electric weather. I found a large palm tree branch in the street and moved it to the curb. There is a very friendly, collar-less calico cat on Kimberly Way just before Wingate Drive, and it was out again tonight, so I stopped and scritched it's back. Prior to the run, Dawn and I took our binoculars outside and moon-gazed for several minutes as the moon rose over the horizon. It looked magnificent and enormous at sunset. Hoping tonight's exhaustion does not indicate a return of the previous week's cold. 

Goal Time: n/a

Distance (running): ~6.44 km (~4.0 miles); http://www.gmap-pedometer.com/?r=4205834 ~580 calories burned

Weight (after run): 77.4 kg (170.64 lbs), ?% body fat; 1,158 calories burned

Any irregular feelings, aches, pains, heart rate, and so forth?: complete exhaustion after half the run

Foods eaten today: oatmeal + bananas + raisins, corn bread, blackberries, egg-white salad on whole wheat, can of tomato juice, walnuts, almonds, green tea + lemon juice x 2, applesauce, half glass red wine, whole wheat wrap + faux chicken strips + avocado hummus + spinach + carrots, limoncello gelato

Running Journal, Monday, 2011-01-17: Limited Visibility

Running Journal, Monday, 2011-01-17

Resting heart rate: 52 bpm (60 second test, upon waking)
Body Mass Index (BMI): 22.85 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,846 calories
Weather: overcast and moonless, with patches of dense fog; 9 km/h (6 m/h) winds; 96% humidity; 102 KPA (30.17 inches pressure)
Temp: 9 C (49 F)
Time: 7:30-8:15 p.m.

Terrain: flat; +/- 11 m (36 ft)

Comments: Honoring Martin Luther King, Jr., today, on my run. Dense fog means cool spray while running. Felt great. Just a touch of a struggle on the run this evening; I could tell I had an active weekend and Monday--lots of cleaning, moving household items, cooking, and so forth. I feel a bit vulnerable running in the fog; harder to see what is coming. Relatively quiet tonight, very little traffic. Did pass about four or five people, however, out for walks. I gave everyone a wide berth, just to ensure I was not invading their bubble. All holiday decorations have been removed from houses. As I ran east, I gained just enough elevation for the fog to lift. The mid part of my run was mostly clear. At the end of the run, I noted (as I did last Monday) the run only took about 42 minutes. So I ran a bit more to extend it to 45. Feeling pretty good overall.

Goal Time: n/a

Distance (running): ~6.44 km (~4.0 miles); http://www.gmap-pedometer.com/?r=4205834 ~580 calories burned

Weight (after run): 78.2 kg (172.43 lbs), ?% body fat

Any irregular feelings, aches, pains, heart rate, and so forth?: None

Foods eaten today: oatmeal + bananas + raisins, corn bread, corn bread stuffing, instant mashed potatoes, tomato soup, milk, orange juice, grapefruit, protein powder + water

Running Journal, Saturday, 2011-01-15: Locked Gates, A Porsche, And A Violin Shop

Running Journal, Saturday, 2011-01-15

Resting heart rate: 58 bpm (60 second test, upon waking)

Body Mass Index (BMI): 22.2 (kilograms/(meters^2))

Resting Metabolic Rate (RMR): 1,821 calories

Weather: overcast with light fog; partly sunny; 3-4 km/h (2-3 m/h) winds primarily from the N; 88-81% humidity; 103 KPA (30.27 inches pressure)

Temp: 9-12 C (49-54 F)

Time: 10:04-13:04 p.m. (~3:00), ~12:24/miles

Terrain: mostly flat, with some rolling hills near the mid-section; +/- 32 m (~105 ft)

Comments: Woke up to a pulse of 58; Friday morning, it was 51, so quite a jump day-over-day. I decided to take it slower than usual, today, per advice. Near-perfect running weather. Discovered my new watch has interval timer functionality. Eureka! I set the first timer to five minutes, the second timer to one minute, set the second timer to repeat automatically, and, voila, my watch did all the work for me. It runs down five minutes, beeps, automatically switches to the second timer, runs down one minute, beeps, then repeats. I do not have to worry about stressing the band by holding the reset button in for several seconds during the long runs. Just beautiful. Separate from the interval timer functionality is the ability to have a stopwatch timer. I used that to time my 45 minute stretches between fueling breaks with the Hammer Nutrition Gels. On top of all that, I used the chrono functionality to time my entire run. I am loving this watch. Ran past the peacocks, swan, and ducks on Park Road, then swung north on Auburn to Orange Grove. At the corner, a very tall bucket lift had raised a (presumably) Sacramento Valley LP technician 35.7 m (117 ft) to the very top of the Verizon pole antenna there. Sacramento Valley LP is a wholly-owned subsidiary of Verizon Wireless. Really enjoyed the next stretch on Orange Grove to Hamilton Street Park, part of the Arcade Creek Recreation and Park District. Saw a truck loaded down with stickers about skateboarding. I do not remember them all, but remembered the word "Foundation" which appears to refer to Foundation Skateboards, which gives away free stickers and sells equipment as well as shoes and other apparel. Very cool. Went the whole way today with only a 12-ounce water bottle containing one tablet of nuun U Natural Hydration - Tangerine Ginger. At the corner of Myrtle Avenue and Auburn Boulevard, I passed a car sales lot operated by ASB Auto Wholesale. In the lot they had a shiny navy-blue 2001 Porsche Boxster Cabriolet, for $11,000. Drool; yes, please. At the American River College, I turned north on Walnut Avenue and reached King Arthur Place. According to Google Maps, this was supposed to provide through access to Creek View Way. Well, it turns out, no. Met a repairman doing some work on the small bridge as I crossed it. He laughed and said something like, "Was supposed to be sun, today." :o) Really positive attitude. This detour, while pleasant visually and socially, added about 0.6 miles to my run, which is primarily why I ended up at roughly 14.5 miles, today. Lots of homeowners outside of their homes today doing maintenance on their homes. For example, pruning, taking down holiday decorations, mowing lawns, digging in the dirt. Remembered, as I saw the large number of vehicles in the American River College parking lot, today represents the first day of classes for the spring semester. My run takes me around and through the north end of the Arcade Creek Nature Area, also part of the Arcade Creek Recreation and Park District, which borders the American River College to the east. As I cross Verde Cruz creek on Garfield, there is a graffiti inscription saying something to the effect of, "and there is always a light at the end of the tunnel." Continued a winding path to Winding Way, then east to Manzanita. There, I noticed Sacramento Violins, a strip-mall shop focusing on violins, violas, and cellos, featuring work by local Bulgarian-native master builder Yuriy Hristev Tchechmedjiev. Dawn wants to learn to play the cello, someday, so this sounds like a great starting point. Continuing east, I passed the previous point of return, Barrett Road, and climbed up Winding Way until it reached San Juan Avenue. From here, I turned south. I noticed a sign near Sumter Drive, which read, "Schweitzer Grove Nature Area". It turns out this is a 17.2 acre nature area with disc golf and walking trails. It is part of the Carmichael Recreation and Park District and it even has its own community-initiated blog page. Turning back west on Lincoln Avenue, I ran for about 2 km when I felt a minor pain in my right ankle area. I had stopped and adjusted my shoe's tongue about 7 km earlier, to relieve pressure. Kept running; Manzanita, Garfield, Walnut, then Gibbons Park and the flock of kept geese adjacent to the park. At the corner of Cypress Avenue and Edison Avenue, a woman and her children sold bags of oranges to passers-by. Perhaps the foul smell I notice running past that point in the evenings is refuse left over from the ad hoc business? Probably not; it smells more like a broken sewage pipe. The persimmons on the tree on Edison Avenue look very ripe but sadly out of reach. My legs, by this point, felt sore and tight. I was out of water. And then I was done. I walked a mile to cool down and felt my legs loosening considerably. By the time I reached home, I felt pretty loose. For running so far, I felt really, really, great. Other times running 14 miles: 2010-07-03 (strained my Achilles tendon); 2006-05-13 (complete disaster; only completed seven miles); 2006-02-18 (sore muscles and exhaustion). Looking back over the first ramping up I did in 2006, I remembered all the mistakes I made (see 2006-05-13, above). I must have made every single one. Feeling good this time likely means I am more serious and experienced, so it is going as it "should". 

Goal Time: to finish

Distance (running): ~23.3 km (~14.5 miles); plus one-mile cool-down walk; http://www.gmap-pedometer.com/?r=4235280; ~1,900 calories burned

Weight (after run): 76.0 kg (167.6 lbs), ?% body fat

Any irregular feelings, aches, pains, heart rate, and so forth?: Occasional pin-pricks in my knees near the end; legs stiffened up considerably in the last two miles or so. Some discomfort in my right ankle near km 16-18.

Foods eaten today: Pomegranate waffles x 4 + real maple syrup, Hammer Nutrition Gel x 3 (Apple Cinnamon, Chocolate, Raspberry), LL Cool J ultimate smoothie, nuun U Natural Hydration - Tangerine Ginger, whole wheat pita x 2 + hummus, Trader Joe's mac & cheese, red wine

Running Journal, Wednesday, 2011-01-12: "I'll Just Let Him Get His Exercise"

Running Journal, Wednesday, 2011-01-12
Resting heart rate: 58 bpm (60 second test, upon waking)

Body Mass Index (BMI): 22.5 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,827 calories
Weather: mostly clear; 0 km/h (0 m/h) winds; 85% humidity; 103 KPA (30.36 inches pressure)
Temp: 8 C (46 F)
Time: 7:30-8:15 p.m.

Terrain: flat; +/- 11 m (36 ft)
Goal Time: n/a

Comments: Heart rate a bit higher than normal when I woke, so took it easy this evening. Lots of people in attendance at the gym, tonight, so Dawn and I parked around the corner from the entrance. After I began running, Dawn headed toward the exterior corner of the gym, where she noticed a security guard intently watching me running off. She asked him, "What do you see?" The guard replied, "Saw some guy running off. I'll just let him get his exercise." To which she said, "My husband is going for a jog while I go for the gym; that might be him." I love it--the guard probably thought I was a thief attempting to bust into cars in the parking lot. Still sick; on a scale of 1 to 100, with 100 being perfectly healthy and 0 being dead, I feel about a 65. Congestion, so I talk funny, and feeling drained. This Saturday I run 14 miles. Attempted to keep my back straighter and seemed to succeed from feeling pain. The last time I ran 14 miles, about 6.5 months ago, I pulled my Achilles tendon after gulping down a Hammer Nutrition gel and running too fast and the way back. The last time I ran 14 miles, I also started just before 4:00 a.m. to beat the early-July summer heat. How far away those temperatures seem, now! No need to start at 4:00 a.m., this Saturday, to beat the heat. Projected low for Saturday morning is 4 C (39 F). Running out in the dark and back in the dawn light was exhilarating, though. Not sure whether I will run at the Parkway or in the local neighborhood. Will see how I feel. The skies were mostly clear, this evening, allowing clear visibility of the stars and the moon, which is approaching half-fullness. Near the end of the run, a cloud in the shape of a giant wing floated across the sky and passed in front of the moon, illuminating it in white. Other, alto-cumulus clouds, were also present, but farther away from the moon, and bathed in an orange light from the sodium-vapor lamps of the city.

Distance (running): ~6.44 km (~4.0 miles); http://www.gmap-pedometer.com/?r=4205867 ; ~580 calories burned
Weight (after run): 77.0 kg (169.76 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Sick, but no muscle aches

Foods eaten today: cup green tea with lemon juice x 2, oatmeal + raisins, garlic hummus + whole wheat pita, yaki onigiri x 3, egg-white salad sandwich on whole wheat bread, apple sauce cup, cherries,

Running Journal, Monday, 2011-01-10: Cheshire Moon

Running Journal, Monday, 2011-01-10

Resting heart rate: 66 bpm (60 second test, ~35 minutes after exercise)
Body Mass Index (BMI): 22.5 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,827 calories
Weather: mostly clear; 0 km/h (0 m/h) winds; 85% humidity; 102 KPA (30.22 inches pressure)
Temp: 3 C (37 F)
Time: 8:15-9:00 p.m.

Terrain: flat; +/- 11 m (36 ft)

Comments: Still on the mend from this weekend's illness. Coldest run of the year, to-date. Felt fine in double-layers and gloves. Feeling my way through keeping my back straight while running. After about 15-20 minutes, I start to hit my stride, keeping my core stabilized. Back felt fine when I finished, no problems. I did something wrong, tonight, though, because after 25-30 minutes, my right shoulder and right elbow felt tight and mildly sore. Slowing down relieved the soreness. Passed another runner near Mira Loma High School, otherwise the streets were empty of pedestrians. Granted, 8:15-9:00 p.m. is not prime-time for suburban walking, especially in the cold. Weight down to 77.0 kg again; I have lost weight while sick due to lack of appetite. Running in the semi-dark is almost perfect--cool weather, minimal distractions, and minimal visibility (enough to navigate by but not enough to see how far is left to go). Running without water, lately, and so far, no problems. Noticed I ran the ~4.0 miles in ~41 minutes, or 10:15/mile pace. The schedule calls for 30-45 minutes of running. Will think about whether or not to extend the run. The moon is waxing, again. Last night it seemed like just the slightest sliver. Tonight, a cat's eye partially opened.

Goal Time: n/a

Distance (running): ~6.44 km (~4.0 miles); http://www.gmap-pedometer.com/?r=4205834 ~580 calories burned

Weight (after run): 77.0 kg (169.76 lbs), ?% body fat

Any irregular feelings, aches, pains, heart rate, and so forth?: Right shoulder a bit stiff; also, sick.

Foods eaten today: cup green tea with lemon juice x 2, oatmeal + bananas + raisins, garlic hummus + whole wheat pita, tomato and red pepper soup + polenta, protein powder + water, yaki onigiri x 3, chocolate square, hot chocolate + marshmallows 

Timex Ironman Sleek 50-Lap Full-Size

My new watch, purchased on Tuesday, January 4, at REI for ~$65.

Timer and chrono features only, unlike my previous watch, which had GPS functionality (via a separate unit).

Working great, so far.

Running Journal, Saturday, 2011-01-08: Running While Sick, or, "Use Your Arms"

Running Journal, Saturday, 2011-01-08

Resting heart rate: 56 bpm (60 second test, ~45 minutes after exercise)
Body Mass Index (BMI): 22.67 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,839 calories
Weather: cloudy; 0 km/h (0 m/h) winds; 89% humidity; 102 KPA (30.06 inches pressure)
Temp: 4 C (39 F)
Time: ~3:22-4:35 p.m. (1:13) ; 12:10/miles

Terrain: flat; +/- 8 m (~23 ft)

Comments: Upper respiratory congestion, today. Ran six miles. Saw five peacocks, one duck, and two swans on Park Road. First long run with my new watch; I prefer a one-button timer reset, whereas this watch requires the user to hold the button for three seconds to reset the timer. Not a deal-breaker, but adds additional strain to the watch band. Otherwise everything worked out fine. Several weeks into winter, so temperatures are approaching the lowest points of the year. Coming from Wisconsin, however, this still seems fairly mild (-10 F expected, there, this evening). As I ran south on Mission Avenue, I passed a teenager on the opposite side of the street. "Use your arms," he suggested, reinforcing the message by moving his arms in an exaggerated motion. I laughed and said, "It's less strenuous this way." When I run, I minimize movement in my arms as much as possible. Every bit helps on long-distance runs. I passed a street called "Libby Way" which reminded me of a friend. Perhaps I will have a camera in hand on a future run to capture it. Read this week in Galloway's Book on Running tightness in the lower back can occur from leaning too far forward while running. So, this week, I ran with a straighter posture, and, voila, no back pain. Beautiful. My legs chafed, however, so, next week I will have to remember to apply Body Glide.

Goal Time: n/a

Distance (running): ~11.15 km (~6.0 miles); http://www.gmap-pedometer.com/?r=4223159; ~407 calories burned

Weight (after run): 77.6 kg (171.11 lbs), ?% body fat

Any irregular feelings, aches, pains, heart rate, and so forth?: No (!)

Foods eaten today: cup green tea with lemon juice, pomegranate toaster waffles x 4 + real maple syrup, milk, cornbread square x infinity

Class Schedule Spring 2011

Coming up for air and looking at local class schedules for Spring 2011.

Looks like a repeat of Fall 2010.

CSUS Spring 2011 Class Availability

1. CSC 132 - Computing Theory (3 Units)
   
   
• TR 4:00-5:15 p.m.; Meiliu Lu; 0/30 seats available
  
  
2. CSC 139 - Operating System Principles (3 Units)
   
   
• TR 3:00-4:15 p.m.; Du Zhang; 0/30 seats available
  
  
3. STAT 50 - Intro Probability+Stat (4 Units)

• MWF 10:00-10:50 a.m.; T 10:30-11:20 a.m.; Coskun Cetin; 0/30 seats available
  
  
• MWF 1:00-1:50 p.m.; T 1:30-2:20 p.m.; Coskun Cetin; 1/30 seats available

CSUS Open University cost per credit for Spring 2011 is $221/unit. So, either $663 or $884, for one semester-length class.

UC-Davis offers a similar program, called Open Campus. They charge $250/unit, so maybe $750 or $1,000 for one quarter-length class.

What About Matriculating As A Conditionally Classified Graduate Student?

• Costs rise 317% for one Spring 2011 three-credit class: $2,102 for 1-6 units. For 6.1+ units, it costs $3,251. CSUS requires 30 units to graduate, so, if working full time and taking two classes each semester: ($2,102 / 6) = $350 * 30 = $10,500
  
  
• Matriculation for Spring 2011 occurred last Fall; matriculation for Fall 2011 remains open until March 1, 2011.
  

What About Taking The Classes At UC-Davis And Transferring Them to CSUS?

• Neither UC-Davis nor Los Rios Community College offers a comparable course for STAT 50.
  
  
• Neither UC-Davis nor Los Rios Community College offers comparable courses for CSC 132 or CSC 139.

What About Graduate School At UC-Davis Instead?

• ...

What About Graduate School Via Accredited Online School?

• Possibly...

Running Journal, Wednesday, 2011-01-05: Running Without a Net, New Watch, and the Pros and Cons of Public Farting

Running Journal, Wednesday, 2011-01-05

Resting heart rate: 56 bpm (60 second test, ~60 minutes after exercise)
Body Mass Index (BMI): 22.67 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,839 calories
Weather: clear; 0 km/h (0 m/h) winds; 92% humidity; 103 KPA (30.28 inches pressure)
Temp: 5 C (41 F)
Time: ~8:00-8:50 p.m.

Terrain: flat; +/- 6 m (~20 ft)

Comments: So, may as well get the two public farting events out of the way first--neither of which involving me directly, thankfully. Near the corner of Rowena Way and Maison Way, I ran past a group of about five or six people standing outside laughing, as though they were saying their extended goodbyes after socializing. Another man exited the house, remarking about how he had really "dropped one" inside. This stimulated a round of good-natured accusations and joking back and forth about the topic. Fun. The second incident occurred just after I ran past a man who probably weighed well over 200 pounds, near Jonas Larkspur Park. About 10 seconds later, I hear from him a very loud farting noise. Funny? Disgusting? I will let you, dear reader, judge for yourself. I forgot my water and directions, so in effect, I was running without a net this evening. Everything went fine, however--sighting in Orion in the southeast helped immensely with my sense of navigation. Re-running Berkshire Way, as it starts out going south and then twists slowly to the east, I was conscious of the changing direction and mentally was prepared for running across the north/south Morse Avenue. At several points I passed homeowners standing quietly near their properties; this has the potential to be somewhat surprising, since I go for miles without seeing anyone at all. It takes my eyes a few moments to adjust as I run between well-lit yards and darker ones, so I may not always notice them immediately. I usually make the attempt to say hello. I purchased a new watch on Tuesday evening, and am wearing it for the first run this evening. I did not really use any functionality other than the clock, but the Indiglo feature works great. Have felt really drained these past few days. I assume from my near-half-marathon on Saturday, but not 100% sure. My lower-left back has been just a bit sore, enough to notice, these past few days. Qualms come and go in my mind; I am remembering why I quit running back in 2007. Definite warning signs then, which I was right to heed. So feeling some soreness now gives me pause. When I run faster, like I did at the end of tonight's run, I do not feel the soreness in my back, which is good. It may be my body producing endorphins which masks it, however. I should have a better idea of how it feels on Thursday, after any rush has worn off. I did a better job hydrating throughout the day, today, and I ate a bit more before running, which I think helped. Felt strong at the end. Running in other peoples' neighborhoods is not as interesting to me as running around my own. Things seem pretty much the same in suburbia, no matter which area I am in. There is one home at the corner of Joseph Avenue and Jonas Avenue which looks like a palatial palace, however, complete with bubbling fountain. A real pleasure to run past. I enjoyed running past the four parks this evening, as well: Deterding, Crabtree, Winterstein Community, and Jonas-Larkspur. Lots of people getting home or leaving friends' homes. The sight of two quick amber flashes as some unseen person unlocks their car in the distance; a garage door opening, revealing a homeowner and their personal sense of organization; a family hauling their trash to the curb for pickup. Most people either have taken down their holiday displays of lights or leave them unplugged. Have noticed during the day I have not felt as hungry these past two days; at times, feeling uncomfortably overfull. At the same time, forcing myself to drink lots of water (~20-40 ounces over the course of a few hours) at first seems uncomfortable (after all, why drink water if feeling full?) but then feels really good, as though it helps my body work through whatever it needs to do. Still eating less than normal, though; not sure if it means I have a touch of illness, not getting enough sleep, or maybe a combination of the two.

Goal Time: n/a

Distance (running): ~6.44 km (~4.0 miles); http://www.gmap-pedometer.com/?r=4205867 ; ~580 calories burned

Weight (after run): 77.6 kg (171.11 lbs), ?% body fat

Any irregular feelings, aches, pains, heart rate, and so forth?: Lower-left back still somewhat sore from Saturday's run; felt sore during slow first half of the run, but better when I started running faster near the end...not sure what to make of this

Foods eaten today: oatmeal + raisins + banana, egg-salad sandwich on whole wheat bread, green tea + lemon juice x 2 cups, whole-wheat pita + hummus, yaki onigiri x 3, Oskri Organics original coconut bar

Marathons on April 30, 2011

My current training schedule has me reaching marathon-striking distance around April 30, 2011. So what marathons fall on that day?

1. Country Music Marathon (12th Annual), Nashville, TN
2. Muddy Marathon (3rd Annual), Newfoundland, NJ
3. Kentucky Derby Festival Marathon (10th Annual), Louisville, KY
4. Run For the Lakes Marathon (4th Annual), Nisswa, MN
5. The Deleware Trail Marathon (14th Annual), Newark, DE
6. Waushara County Crime Stoppers JailBreak Marathon (3rd Annual), Wautoma, WI
7. Christie Clinic Illinois Marathon (3rd Annual), Champaigne/Urbana, IL

Hmm.

Running Journal, Monday, 2011-01-03: Orion In The Southeast

Running Journal, Monday, 2011-01-03

Resting heart rate: 57 bpm (60 second test, 40 minutes after exercise)
Body Mass Index (BMI): 22.85 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,846 calories
Weather: mostly clear with light fog; 0 km/h (2 m/h) winds from the NE; 90% humidity; 102 KPA (30.17 inches pressure)
Temp: 4 C (39 F)
Time: ~8:05-9:05 p.m.

Terrain: flat; +/- 6 m (~20 ft)

Comments: Dropped Dawn off at the gym this evening and ran the local route I planned last Monday. The first mile went fine; the second mile, however, with the gradually turning, darkened Berkshire Way, completely disoriented me. I started straight south, and ended up turning and running east, with the street, until I crossed Morse Avenue. My memory of Morse Avenue from last Monday was only the portion south of Hurley Way; it took me a minute to remember Morse Avenue runs north-south and also extends north of Hurley Way. Once I grasped this, I continued east and found the next street on my list of directions. A momentary hiccup, but an unpleasant feeling, nonetheless. The feeling continued as I made my twisting way through Dom Way to Rushden Drive to Greenhills Road to Sebastian Way to Gladstone Drive and back to Greenhills Road. Doing it once, the next time will be a snap. Felt drained, this evening, most likely from Saturday's near-half marathon run. Ran slowly as a result. About halfway through the run, I realized sighting the constellation Orion in the south-east would greatly reduce the sensation of disorientation I felt as I twisted this way and that on my run. And it did. Noticed my pulse seems lower than usual, this evening, for having run for 45+ minutes; this may be from the slow pace I ran. Near the end of the run, near Jonas Larkspur Park, I saw a thick layer of ground fog. I decided to run through it, but after hitting a few steps of heavily wet grass, decided against it. Tonight's run represents a major improvement in safety over last Monday's run. Will probably keep running it in the future.

Goal Time: n/a

Distance (running): ~6.44 km (~4.0 miles); http://www.gmap-pedometer.com/?r=4205867 ; ~580 calories burned

Weight (after run): 78.2 kg (172.43 lbs), ?% body fat

Any irregular feelings, aches, pains, heart rate, and so forth?: feeling more tired than usual

Foods eaten today: buckwheat pancakes with berries and real maple syrup, blackberries, milk, egg-salad sandwich on country potato bread, hard-boiled egg, whole wheat pita with hummus, green tea with lemon juice

Home Energy Usage - Oct 2007 - Jan 2011

Random data nerd analysis I did this week. Select the image for a larger version.

Notes

• Electricity usage relatively stable
  
  
• We use gas for heating purposes, which spikes costs in the winter months
  
  
• Our property manager recently (within last three months) contracted with Brower Mechanical out of Rocklin, CA, to participate in the SMUD Home Performance Program.
  
  
• New insulation layer in the attic (not sure how thick)
  
  
• New, insulated ductwork in the attic
  
  
• New attic vents
  
  
• Sealed many open-air spots in the attic
  
  
• Two bedroom, one-story duplex, no basement; about 750 square feet

Running Journal, Saturday, 2011-01-01: OMG Ponies

Running Journal, Saturday, 2011-01-01

Resting heart rate: 66 bpm (60 second test, 75 minutes after exercise)
Body Mass Index (BMI): 22.5 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,827 calories
Weather: overcast with minor precipitation; 8 km/h (5 m/h) winds from the NE; 92% humidity; 102 KPA (30.18 inches pressure)
Temp: 6 C (43 F)
Time: 11:30-1:54 p.m. (~2:24), ~11:30/miles

Terrain: flat; +/- 24 m (~80 ft)

Comments: Happy New Year! :o) Originally had hoped to get up before the sunrise and see the first light of the new year. I ended up staying up late and sleeping in. However, it was just as well--the cloudy and misty day obscured any direct sight of the sun anyway. I ran 2.5 miles farther than last Saturday, for a total of 12.5 miles. Thought I was only going about 12.0 miles. Struggled a bit; I think I need to improve on hydration and fueling the day before the long run, now. After I started using the Hammer Nutrition Gels, I felt (much) better. Starting to look into 5K races on March 5 (Sacramento Trail Run Series 5K), March 26 (nothing on the 26th, yet; on the 27th is the Nutrition Fuels Fitness 5K), and April 16 (no 5K events locally, yet; in Stockton there is the Spear-It 5K in conjunction with the Asparagus Festival :o)). I have run 43 consecutive days--really feeling strong. Pulling out my Galloway's books on Running and Marathon for tips and advice, again. Saw a sign on a garage on Park Road which said "Whoa" (area of horse barns and such). Saw the peacock and two swans at the home on the eastern end of Park Road. Kept my waterproof list of directions safely within my pocket this time. I love the fresh smells and humidity after a rain. Discovered Mason Lane near American River College; turned out to offer some lush views of the opposite side of Winding Way, near the larger estates in that area. It connects with Hope Lane, which Google Maps says goes through to Walnut Avenue, but in reality has a gated fence preventing motorized vehicle access. At the corner of Hope Lane and Walnut I passed two very friendly, fenced-in miniature horses. I used an analog watch I received as a gift at work to to record my run/walk breaks. It did not work very well. I ended up running for six minute increments most of the time, with one-minute breaks. Roughly. There was one stretch from California Avenue to Grant Avenue (just under 1/2 mile) where I completely forgot to look at my watch. After I reached the stopping point, I meandered back through Mira Loma high school campus. I saw a homeless man sleeping in the small entrance to the women's lavatory, his bike propped up against the door. In the middle of the commons, someone had piled together approximately 30 grey plastic garbage cans, upside-down.

Goal Time: n/a

Distance (running): ~21.33 km (~12.5 miles); http://www.gmap-pedometer.com/?r=4211483; ~1,700 calories burned

Weight (after run): 77.0 kg (169.76 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Occasional pin-pricks in my left knee

Foods eaten today: half serving of oatmeal + raisins, banana (two), Hammer Nutrition Gel x 2 (Apple Cinnamon), LL Cool J ultimate smoothie, hard-boiled egg