Running Journal, Monday, 2011-02-28: Urban Camping

Running Journal, Monday, 2011-02-28
Resting heart rate: n/a (forgot)
Body Mass Index (BMI): 22.2 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 2,722 caloriesWeather: clear; calm; 81% humidity; 102.22kPa (30.19 inches pressure)
Temp: 5 C (41 F)
Time: 19:00-19:45 p.m.
Terrain: flat
Comments: Urban camping--that is what running through darkened suburban streets reminds me of. My parents took me "camping" (think: 24-foot camper with full hookups) and I remember exploring the paved campground roads at night. The other, random, thought which popped into my head this evening was American Beauty--who knows what dysfunction and violence goes on in the homes I pass? Felt a bit blah, tonight. Ate before running, then had to deal with legs still recovering from Saturday's 21.5 mile run. Went slow, running out of time before I finished my circuit. At the end, I felt more limber, so I completed the run with a strong increase in speed, even though Galloway cautions against it. The croaking of thousands of frogs at the end in the area around Jonas-Larkspur Park is really something to experience. Love it.
Goal Time: n/a
Distance (running): ~4.0 miles
Weight: 77.2 kg (170.2 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: sore and stiff legs
Foods eaten today: oatmeal + raisins + banana, tomato juice, walnuts, almonds, green tea, fried rice, chow mein, eggplant and tofu, green beans in black bean sauce, broccoli, fortune cookie, Trader Joe's mac and cheese, Mikawaya chocolate mochi, Straus Family Creamery Organic Dutch Chocolate Ice Cream, milk, protein powder drink

Running Journal, Saturday, 2011-02-26: Thousands of Gulls Overhead

Running Journal, Saturday, 2011-02-26
Resting heart rate: n/a (forgot)
Body Mass Index (BMI): 22.2 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 2,722 calories
Weather: sunny; winds from the WNW at 18.5 km/h (11.5 m/h); 40% humidity; 101.07kPa (29.85 inches pressure)
Temp: 7-8 C (44.6-46.4 F)
Time: 12:30-17:48 (5:18:00, ~4 mph, 9:06/km, 14:39 min/mi; 2:46:00 @ mile 11/2:32:00 @ finish)
Terrain: flats, then hills, some 7% grade and higher; +/- 89 m (292 ft)
Comments: A magnificent run, today. Per guidance from Jeff Galloway's books, I wore leggings, racing shorts, my 2007 Big Sur Marathon long-sleeved technical shirt, and cotton gloves. While I felt a bit chilly at the beginning as I walked from the car the starting point, I felt just right when I began running. On Friday night, I had mapped my route, choosing to run east into hilly terrain and conquer the hill which exhausted me in May 2006, due to lack of preparation. Adding hills to my long run was a calculated risk; it reduces the margin of error for conserving resources but would prove I had it in me to make it to the top. I had hoped to make it all the way to Folsom Lake, but ended up one mile short of Beal's Point State Park, at the U.S. Department of the Interior's Bureau of Reclamation, Mid-Pacific Region's "The American River Water Education Center at Folsom Dam." Took along six Hammer Nutrition Gel Shots and started using them every 45 minutes, from the beginning. Left the camera at home due to weight and I think the jostling and heat may have swelled the battery cartridge. Was able to bend my sunglasses back into shape, so I took them along in my back pocket, but used them only for a short period of time. I prefer unaided vision, especially on some of the sun-dappled parts of the Parkway which pass in-and-out of sunlight frequently. At every opportunity, I used the restrooms; first at Nimbus Flat State Park, near the CSUS Aquatic Center; second, at Negro Bar State Park, heading east; third, and finally, at Negro Bark State Park, heading west. At the second stop, a cyclist stopped and chatted with me as I filled up my water bottle. The unexpected gush of water from the spigot had pushed the bottle out of my hand and onto the ground. I laughed and he must have heard me. He was, in his words, "puttering around the lake" with his family. He caught up to me a few minutes later, then took a right onto the historic truss bridge (Walker Bridge). I started my run from the Bridge Street pedestrian bridge, at mile marker 20. Knowing the hills awaited me and the knowledge glycogen-conservation would keep my legs fresh as much as possible, I went out super-slow. When I hit hills, I would slow down even more. I passed people fishing in the salmon spawning channel at mile 20.5. At mile marker 22.5, I stopped and refilled my water bottle, knowing this would be one of the last opportunities for the next 6.5 miles. Really liked the taste of the nuun U Natural Hydration Lemon Chai tablets. Different enough to make it interesting. I had placed two extra tablets in my pocket within a plastic bag, to protect them from getting wet. Heading east, I smelled the creosote of the Alder Creek Bridge beams near mile marker 24.0, then looked up at the tall pines heavy with cones. As I continued east toward the Willow Creek Launching Facility, I looked up and saw an amazing sight. Overhead, thousands of white gulls circled like a school of ocean fish, catching drafts of air and slowly drifting in a cloud across the sky. At one point, they soared so high, the aerosols in the air began to discolor them to a dirty gray, to the point where they became obscured. Listened to the rhythmic squeak of the  Willows Creek bridge as I ran across it. Running slowly is an exercise in patience and resolution. I carefully monitored my breathing for exertion and reduced pace when I started to breath quickly. At one point, several miles in, I felt some fatigue in my calves and this irrational thought immediately sprang into my mind: "You are starting to feel tired--run faster so you will finish faster!" Happily, I slowed down a bit, corrected my running form to shift exertion to my upper thighs, and successfully reduced the stress on my calves. I found one benefit of running slow--a heightened awareness of the area around me and increased mental cognitive ability. The brain runs on glycogen, so exerting oneself starves the brain. Running slowly allows the body to flush away all the results of exertion so muscles stay loose and the brain stays engaged. As I found out today, bathroom breaks help the body clear out waste, as does regular sips of water (preferably with electrolytes) and regularly-timed gel shots. Finally figured out the purpose of the floating dock in Lake Natoma--an outhouse! Running slow also gave me a chance to do double-duty and clean up various bits of trash along the Parkway. Collected too many empty gel shot shells--of all the people using the Parkway, I had hoped athletes would be the most conscientious of the idea of "pack it in, pack it out." Found some odd items--a plastic coffee mug and an exploded basketball. The more general things--various paper and plastic bits, bottles, and gloves. Heading west just past Negro Bar State Park, I passed a mini-fridge someone had apparently tossed from the tall bluffs overhead. This area, with just a thin ledge of trail between the glass-like Nimbus Lake and the 60+ m (200+ ft) bluffs overhead, is one of my favorite stretches--and apparently that of a cyclist, as well, who I overheard remarking to her partner as she entered the area. As I left this stretch, I passed two women, one who looked backwards to see two runners approaching. She remarked to her companion, in a negative tone, "Here come those two runners again." The run to the top of the Folsom Dam went fine--I took it really slow, stayed within the limits I had trained for, and made it without too much trouble. Said hello to a man digging post-holes on the embankment near the Mountain Oak Court overpass. My hopes of taking the Folsom Dam Road to the top of the dam to see Folsom Lake were dashed--think cyclone fencing topped with serious razor-wire. Did pass underneath the newly completed ( March, 2009) Folsom Lake Crossing bridge. At the 11-mile turn-arountd point, I noticed something pleasantly surprising--my legs, far from feeling tight and tired, felt loose, warmed-up, and responsive, after completing the most demanding part of the run, no less! Heading back west into the setting sun, I put on my sunglasses, but took them off after a mile or two, as the transitions into and out of shade just contributed to blackout as my eyes struggled to continually dilate. I remembered many of the stretches of trail from my previous runs--now I viewed them from a perspective of strength, rather than exhaustion, and found many more things to enjoy. A hummingbird, possibly attracted to my red technical long-sleeved shirt, hovered, then darted, hovered, then darted around me several times more. Earlier in the run, I had encountered a red-tailed hawk flying low just over my head, crying out as it swooped away into the trees after what seemed to be another bird. The cry may have solved another question I have had, regarding a bird cry I hear from time-to-time. Coming down off the hill, I made pretty good time. The views of the steep decline to the bottom of the dam are dramatic. Taking an alternate way back to the starting point--this makes a huge difference, mentally. Instead of once again passing the dry, unicolor, post-Gold Rush Era dredgings of stone, I found myself exploring new terrain. Even the Mississippi Bar area, where the trail departs from Lake Natoma, and which I have traveled through many times, seemed fresh and new from a perspective of strength. Slow going, to be sure, but I felt solid and confident of my ability to continue. Saw the silhouettes of two people atop this hill with a flat top. As the mile markers decreased in number, I began to feel bolder. I had planned to stop my run at mile marker 21.0, which would make 20.0 miles, roughly. However, I began to also feel some qualms about the setting sun. Park personnel may begin closing gates at sunset, something Dawn and I found out one rainy day in May, 2010. With only three miles to go, I began picking up the pace and found my muscles responding. Even after nearly 20 miles, I had energy to spare. I crossed the Hazel Avenue Bridge and retraced my route to the mile marker 21.0. The sun now almost set, I decided to keep going. I ran my fastest mile of the day that last mile and felt fine. I ended tired, but strong. As I walked back to the parking lot north of Jim's Bridge, I saw the game warden and partner had detained three people who presumably had been fishing off the bridge. I found the gate unlocked and drove home happily. 
Goal Time: n/a
Distance (running): ~34.9 km (~21.7 miles); http://www.gmap-pedometer.com/?r=4316388 ; ~2,748 calories burned
Weight: 76.0 kg (167.6 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: calves a bit sore
Foods eaten today: oatmeal + bananas + raisins, hard-boiled eggs x 2, banana x 2, Hammer Nutrition Gel Shots x 5, nuun U Natural Hydration tablets - Lemon Chai x 4, 

Running Journal, Wednesday, 2011-02-23: "I Don't Want To Be A Lonely"

Running Journal, Wednesday, 2011-02-23
Resting heart rate: n/a (forgot)
Body Mass Index (BMI): ? (kilograms/(meters^2))
Resting Metabolic Rate (RMR): ? calories
Weather: n/a
Temp: - (- F)
Time: 6:40-7:25 p.m.
Terrain: flat: -
Comments: Ran around the area of Hurley and Fulton this evening. Beautiful night, heard the frogs croaking again. Ran out of gas after a few miles--did not eat before going out. Worked on my form a bit. Felt a slight soreness in my inner left knee at the beginning. Calves felt tight, especially my right calf. Went really slow, so slow I was not even really exerting myself. Finished about four miles in 45 minutes. The nice thing about going slow is I am more alert and aware of what is going on around me. No back pain. Wore leggings, racing shorts, technical shirt and technical jacket, which felt just right. Found the small Japanese-inspired garden at the corner of Sebastian and Gladstone, which was different than reported a few weeks ago. Seeing some regularity on my runs--the janitor leaves the gymnasium door open at Thomas A Edison Elementary School; a man sits alone on his porch near Sebastian Way and Greenhills Drive; Wednesday represents the night before trash pickup, so people roll out their bins to the curb. Usually the Winterstein Community Center parking lot is full, but tonight it was empty. On the way home, we listened to Terry Gross on NPR's Fresh Air. Her interviewee talked about why she had a second child: in part, because her daughter said she "did not want to be a lonely." By which, she meant, "only". Cute.
Goal Time: n/a
Distance (running): ~4.0 miles
Weight: ? kg (? lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: none
Foods eaten today: 

Running Journal, Monday, 2011-02-21: Big Sky

Running Journal, Monday, 2011-02-21
Resting heart rate: n/a (forgot)
Body Mass Index (BMI): ? (kilograms/(meters^2))
Resting Metabolic Rate (RMR): ? calories
Weather: mostly sunny; winds from the SSE at 11.1 km/h (6.9 m/h); 62% humidity; 100.94kPa (29.81 inches pressure)
Temp: - (- F)
Time: 12:15-1:00 p.m.
Terrain: flat: -
Comments: Ran today, but too tired to fill in the details. Really enjoyed a relaxed run during the day. Finishing at Mira Loma High School, the expansiveness of the wide-open sky impressed me. Another runner, a woman, passed me, then headed west on Pasadena. Lots of people in Gibbons Park walking dogs, playing with children, playing tennis. Wore leggings, a technical shirt, and a technical jacket. Was glad to have the long sleeves when the winds picked up, but felt warm during the lulls. Worked on my running form, keeping my back straight and my hips forward. Felt better, and no back pain.
Goal Time: n/a
Distance (running): ~4.0 miles
Weight: ? kg (? lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: none
Foods eaten today: 

Running Journal, Saturday, 2011-02-19: Hi Hi, Bye Bye

Running Journal, Saturday, 2011-02-19
Resting heart rate: n/a (forgot)
Body Mass Index (BMI): 22.2 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 2,722 calories
Weather: sunny; winds from the SSE at 11.1 km/h (6.9 m/h); 62% humidity; 100.94 kPa (29.81 inches pressure)
Temp: 9 C (48.2 F)
Time: 12:20-2:20 p.m. (2:00:00, 5 mph)
Terrain: flat; +/- 23 m (76 ft)
Comments: Ran ten miles today with relative ease. Almond trees are blossoming everywhere. Some sad scenes--one of the swans at the pond on Park Road has died; I found it floating in the water. It's partner walked out of the water and came up to the fence and bit at the wooden railing.   A duck also walked up and let out a cry for food. A peacock walked by without stopping. I found another duck later in the run, near the north end of Gibbons Park. So, some brushes with death, today. Wore leggings, racing shorts, technical shirt and jacket. Felt just a bit warm out of the wind, but glad I had the long sleeves when I hit the chilly, windy spots, heading south. For the most part, I ran pretty slow, maybe 12 min/mile pace. Not much exertion until the last two miles, when I opened up and started running maybe a 9-10 min/mile pace. On Cypress Avenue, I passed two girls on the other side of the street with matching shirts that said "HI" on the front and "BYE" on the back. One girl's shirt was white with black lettering and the other's shirt was black with white lettering. Fun. Started taking gel shots at the first 45 minute mark and it seemed to work out well. The post-storm clouds were amazing--high contrast between dark grays and puffy white, lots of layers and formations. The ASB Auto Wholesale company at the corner of Myrtle and Auburn seems to have sold their Porsche, even though I saw it, today. Assisted a couple with directions as I crossed Garfield at Winding Way. The older gentleman said, "Hey! Where is Walnut?" And I pointed them west. Overall a very relaxed, easy run. Realized how much I prefer loop runs rather than out-and-back. Might try the 20 mile run locally, next Saturday. 
Goal Time: n/a
Distance (running): ~16.15 km (~10.0 miles); http://www.gmap-pedometer.com/?r=4301726 ; ~1,271 calories burned
Weight: 76.0 kg (167.6 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: left knee felt a bit sore, for a bit; lower back has felt a bit sore.
Foods eaten today: oatmeal + bananas + raisins, raspberries, Hammer Nutrition Gel packs (Montana Huckleberry) x 2, 1/2 bar chocolate, spinach and artichoke quiche, milk, mashed potatoes

Running Journal, Wednesday, 2011-02-16: Wild

Running Journal, Wednesday, 2011-02-16
Resting heart rate: 55 bpm (60 second test, upon waking)
Body Mass Index (BMI): 22.56 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,833 calories
Weather: partly clear, waxing gibbous moon; winds from the ESE at 5.1 km/h (3 m/h); 82% humidity; 101.21 KPA (29.89 inches pressure) and risingTemp: 7.2 C (45 F)
Time: 6:30-7:15 p.m.
Terrain: flat; +/- 15 m (27 ft)
Comments: Electricity in the air, tonight--a nearly full, silvery moon, illuminated clouds, a stiff wind blowing them into cotton snow drifts. A fresh rain remained on the pavement and lawns. At Deterding Park's Community Center, I heard drumbeats, rhythmic and steady. A flock of white birds flew north in a high-elevation V-formation, an occasional honk the only audible indication of their passing. Experienced a bit of a dangerous trip over a protruding seam in the concrete sidewalk; two stomps and I came back into control. Ran slow the first half, felt bored, so I ran stronger in the last mile, enjoying the exertion. Ran around the Hurley Way area so Dawn could exercise at the gym. Feeling more comfortable running along the darkened streets. I hear homeowners closing doors, see them moving garbage cans to the curb, watch garage doors open or shut, and watch people pull into or out of their driveways. It seems the same no matter where I run: same lawns, same driveways, same vehicles, same empty streets. A cute, friendly dog trotted up to me as I walked back to Hurley Way; the owner apologized but I enjoyed the opportunity to scratch the dog's ears. A cool night, with the wind--wore leggings, racing shorts, underarmour core, a technical jacket, and gloves; this felt about right.
Goal Time: n/a
Distance (running): ~7.2 km (~4.5 miles); http://www.gmap-pedometer.com/?r=4295699; ~631 calories burned
Weight: 77.6 kg (170.2 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: after I tripped, felt a bit of soreness in my right leg. This disappeared by the end of my run. My lower back feels a bit sore.
Foods eaten today: oatmeal + bananas + raisins, tomato juice, walnuts, almonds, apple, green tea + lemon juice x 2, milk, heart-shaped pastas with marinara sauce, tropical yogurt, blueberries, cornbread, banana cream pudding

Running Journal, Monday, 2011-02-14: Night Sounds

Running Journal, Monday, 2011-02-14
Resting heart rate: 47 bpm (60 second test, upon waking)
Body Mass Index (BMI): 22.56 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,833 calories
Weather: overcast; winds from the SE at 4.8 km/h (3 m/h); 83% humidity; 102 KPA (30.10 inches pressure)
Temp: 13.6 C (56.5 F)
Time: 8:30-9:15 p.m.
Terrain: flat; +/- 15 m (27 ft)
Comments: I think today may represent one of my lowest resting heart rates, ever. Ran really slow, after reading about how running slow promotes fat burning rather than glycogen burning. Overexertion = glycogen burning. Ran under a pair of blossoming trees this evening on my way through Gibbons Park. The smell was faint but sweet. Night sounds: croaking frogs; creaking gates; clattering of large palm tree fronds; rustling of smaller palm trees and grasses; a Mira Loma night custodian loudly playing choral music on a radio while taking a cigarette break, just off school grounds; sudden whirring and clicking of a bicyclist passing by; a cough identifying a couple on a bench in Gibbons Park, huddled together in the moonlight. Wore leggings, racing shorts, underarmour core, and a light technical jacket, which seemed just right. Felt a bit drained, today, possibly a touch of my body fighting off some minor illness. This evening, I feel strong, again. Celebrated Valentines Day with dessert at Sweeties and dinner at Whole Foods. 
Goal Time: n/a
Distance (running): ~7.9 km (~4.9 miles); ~631calories burned
Weight: 77.2 kg (170.2 lbs), ?% body fatAny irregular feelings, aches, pains, heart rate, and so forth?: none
Foods eaten today: oatmeal + bananas + raisins, chocolate meal replacement shake, Iced Gingerbread Clif Bar, apple, walnuts, almonds, green tea + lemon juice, panini from Whole Foods, split pea soup, orange juice, raspberry chocolate cake

Weather Underground (weather service)

Found the Weather Underground weather service today and it looks really great:

http://www.wunderground.com/
http://en.wikipedia.org/wiki/Weather_Underground_(weather_service)

One thing I like--it keeps historical data. For other sites like AccuWeather and Weather Channel, it seems quite impossible to find historical data, even for the previous day!

It also seems quite democratic--they include weather data from anyone with the means to purchase and maintain a small weather station kit. Quite exciting.

Also, too, the WunderMap: http://www.wunderground.com/wundermap/

Running Journal, Saturday, 2011-02-12: Bridge to Bridge

Longboat, CSUS Aquatic Center

Running Journal, Saturday, 2011-02-12
Resting heart rate: n/a bpm (forgot)
Body Mass Index (BMI): 22.03 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,808 calories
Weather: sunny; wind from the SSW at 12.9 km/h (8 m/h); 29% humidity; 102 kPa (29.95 inches pressure)
Temp: 20 C (68 F)
Time: 13:04-17:00 (~3:56:00, with 14:57 split time; 12:42 min/mi pace)
Terrain: hilly; +/- 46 m (~150 ft)
Comments: Caught myself thinking, today, "Only seven miles to go." Miles tick down like dominoes, every step bringing me closer to the goal. Ran from the Bridge Street pedestrian bridge near Sunrise Avenue to the three bridges area of Folsom. Took the southern route. Both routes have magnificent views of Nimbus Lake, but the southern route seems a bit fresher, to me. Perhaps the northern route, another time. Noticed new, pink flowers on a few trees in Folsom. Saw Folsom State Prison, in the distance, at the turnaround point, as well as a view of the beginning of the incline I took on an aborted run in May of 2006. Since that day, I have run into Folsom in May of 2007 and that seems about it. Saw people fishing today in salmon channels and in the pool below Nimbus Dam. Nimbus Dam has four freshly painted gates. Smelled lots of aromatic pine needles as I gained elevation. Lots of people out on the Parkway, today, so I did not feel lonely like two weeks ago. More people can mean a wider spectrum of obstacles, however. Many people walked on the wrong side of the trail or took up the entire lane. Some bikers drove too fast for conditions in a number of spots. Some people did not want to move over past the yellow line, even though the bike path was empty. I pick up trash when I can; the most interesting was a hand-held 500 mL Pinot Grigio wine box, much like an over sized juice box. At the Negro Bar park, I welcomed the site of a restroom and water fountain. I doused my head several times with water, which was very refreshing. I had run from mile 22.5 to mile 28 (5.5 miles) with about 20 ounces of water. I took five gel packs with me and used them all. Started with every 45 minutes, then, for the last two, every 30 minutes. Felt a bit ill in the last several miles. My legs were cooked and I struggled to complete the run. I extended my walk breaks by 30-60 seconds and then, through sheer will, started running again. I knew if I kept walking I would not want to start running again. The miles ticked down with each step and then I was done. I gulped big breaths of air in those last miles while simultaneously slowing down. At the end, I passed a group of people in swimming attire listening to country music as they returned to their vehicles. They appeared drunk and I overheard them say, "She had nice cheeks." Had not heard that one before. Also overheard one biker say to his companion as they rode past, near Nimbus Lake, "This is all in our backyard, awesome!" People were feeding ducks and gulls at various points. I wore leggings, racing shorts, and a technical shirt, and felt a bit warm at times. On the way back, I wore my sunglasses as I ran into the sun. As I sat down in my car, I felt them compress as I sat down exhaustedly. So, I need a new, cheap pair of sunglasses to replace these. Lessons learned? Adding two miles to my long run as well as hills means cooked legs--yet I did it, so I know I can challenge myself and do it, too. Slow, slow, slow--my maintenance run times of mid-9:00 minutes/mile excited me and I probably should have run a bit more conservatively. Sunglasses really helped on the return, when I ran facing the sun. Gels saved my butt. After I got home, I read in Galloway's book on running the brain reserves glycogen stores for itself when quantities get low--I wonder if this is why I get into a "trance" when I run? Brought a camera along and took pictures: http://www.flickr.com/photos/schultkl/sets/72157626036595278/
Goal Time: n/a
Distance (running): ~29.86 km (~18.5 miles); http://www.gmap-pedometer.com/?r=4287620; ~2395 calories burned
Weight: 75.4 kg (166.2 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Intermittent touch of soreness in lower back on return, cooked legs on return
Foods eaten today: oatmeal + raisins + banana, banana, Hammer Nutrition Gel x 5, nuun U Natural Hydration - Tangerine Ginger, Garcia's restaurant vegetable fajitas + chips and dips + "Big Dawg" Negro Medolo, Straus Family Creamery Brown Sugar Banana ice cream, protein powder drink

Running Journal, Wednesday, 2011-02-09: "I Beat You!"

Running Journal, Wednesday, 2011-02-09
Resting heart rate: n/a
Body Mass Index (BMI): 22.67 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,839 caloriesWeather: clear and sliver of a waxing moon; winds from the N at 4 km/h (4 m/h) winds; 57% humidity; 102 KPA (30.03 inches pressure)
Temp: 9 C (48 F)
Time: 6:23-7:08 p.m.
Terrain: flat; +/- 15 m (27 ft)
Comments: Had to check my schedule to make sure...but yes, 18 miles on Saturday. I have come a long way since my first run in late November! Tonight went well; a bit slower than on Monday evening, mainly due to lack of sleep. Wore leggings, technical shirt, and racing shorts, and felt a bit chilled at the start but fine at the end. Have been really spoiled this past week with warm weather. I ran an average 5:58 minute/km (9:35 minute/mile) over a bit shorter distance, this evening. Which is entirely *not* the point of the maintenance runs! I really enjoy running about that speed, though. Smells of smoke and grilling meats as I ran on surface streets through suburban areas. Over near Deterding Park, on Gladstone Drive, I passed a mother pushing a stroller and a girl with flashing lights in the soles of her shoes. I had moved to the left side of the street to give them space, when I noticed the girl had decided to run along with me, on the other side of the street. After about one-half blocks of running, she stopped and, turning back, declared, "I beat you!" Fun. I laughed and replied, "Thank you," and continued running. As I continued on, I heard her urging her companions to catch up. Heard male voices laughing from the playground equipment at Jonas-Larkspur park. Frogs did not make as much noise, this evening, though the area near the intersection of Jonas Avenue and Joseph Avenue struck me with a cool, dark, and humid sensation again, which I really liked. Not sure what pace I will try running on Saturday for my long run. Will probably head back to the Parkway because it has semi-regular water fountains...I dislike the loneliness of it, but perhaps running faster will help keep my mind from boredom.Goal Time: n/a
Distance (running): ~7.6 km (~4.7 miles); http://www.gmap-pedometer.com/?r=4282060 ; ~614 calories burned
Weight (after run): 77.6 kg (171.11 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: ball of foot by big toe building up calluses, very small cut on left foot; felt tired but strong at finish
Foods eaten today: oatmeal + raisins, Joe's Crab Shack clam chowder and house salad + ranch, walnuts, almonds, green tea + lemon juice, milk, Mikawaya chocolate mochi, Trader Joe's yaki onigiri x3, baked squash, corn and lemongrass soup + polenta, chocolate square, hummus + whole wheat pita, donut

Running Journal, Monday, 2011-02-07: Running-You're Doing it...Right?

Running Journal, Monday, 2011-02-07
Resting heart rate: 55 bpm (60 second test, upon waking)
Body Mass Index (BMI): 22.56 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,833 calories
Weather: clear and sliver of a waxing moon; winds from the NNW at 8 km/h (5 m/h) winds; 77% humidity; 102 KPA (30.03 inches pressure)
Temp: 12 C (54 F)
Time: 6:50-7:35 p.m.
Terrain: flat; +/- 15 m (27 ft)
Comments: For the first time in...forever?...I ran an average 5:48 minute/km (9:20 minute/mile) over nearly eight km (five miles), this evening. I can't remember ever running that fast. Ever. So, pretty good, right? Well, sort of--I have this sneaking suspicion I am running too fast. I feel like I am really enjoying myself, though. Thus, my qualms. Another beautiful "winter" day here in Sacramento. Wore my leggings, racing shorts, and technical shirt and felt very comfortable. Drove Dawn to the gym and ran on surface streets in the local neighborhood. Lots of people out of their homes, enjoying the spring-like conditions, even though we are just six weeks into winter. Aerosols in the sky reflected the sodium-vapor lights, obscuring Orion. Passed a few cats, heard lots of barking dogs through front screen doors, and saw a beautiful front-yard Japanese-esque garden on Ardenridge Way across from Crabtree Park. Just as I was coming up on Jonas-Larkspur Park, I heard a chorus of frogs chirping and croaking in the cool, damp night air. Delicious. Finished a full eight minutes ahead of schedule, so I ran around to Howe Avenue, then back down to Larkspur Lane and back up to Matheson Way, twice. Felt like I really exercised my rear leg muscles, to the point where I felt them just barely sore at the end. When I walked afterward to cool down, my legs seemed to keep going of their own accord. Thought of Zig Ziglar this evening, and his epiphany of reframing running from a sacrifice to something he enjoyed the benefits of--health, strength, energy, attitude. I sort of feel like I am really getting somewhere. Over the past few weeks, I think I have finally figured out how people run decent race paces--they use the main upper-leg muscle groups, rather than relying so much on the calf muscles. The difference in running is amazing. For most of my first six marathons, I was most likely doing it wrong. Now, it feels right.
Goal Time: n/a
Distance (running): ~7.9 km (~4.9 miles); http://www.gmap-pedometer.com/?r=4278295 ; ~631calories burned
Weight: 77.2 kg (170.2 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: muscles stiff starting out; ball of foot by big toe building up calluses, very small cut on left foot; felt tired but strong at finish
Foods eaten today: oatmeal + bananas + raisins, apple, egg-white salad on French wheat bread, applesauce, walnuts, almonds, green tea + lemon juice x2, milk, Mikawaya chocolate mochi, Trader Joe's yaki onigiri x2.5, Tofurkey beer brat faux-dog on French brioche hot-dog bun, chocolate square, orange juice, protein powder drink

Scholarship Links For Dawn

Via : http://www.umbc.edu/cwit/financial_aid.html




The Google Anita Borg Memorial Scholarship

• be a female student entering her senior year of undergraduate study or be enrolled in a graduate program in the 2011-2012 academic year at a university in the United States;
• be enrolled in Computer Science or Computer Engineering program, or a closely related technical field as a full-time student for the 2011-2012 academic year;
• maintain a cumulative GPA of at least 3.5 on a 4.0 scale or 4.5 on a 5.0 scale or equivalent in your current program.

Link: http://www.google.com/anitaborg/

The Association for Women in Science (AWIS) Educational Committee

• Enrolled in a degree program in one of the STEM fields
• Either an American citizen or attending a college/university in the United States
• Planning a science-based career including research or teaching
• Applying for an AWIS award for the first time

They offer an Undergraduate Award: "For college students in their second or third year of study with at least one additional year remaining to complete their undergraduate degree. The application process includes a resume, essay, and two letters of reference. (Note: Freshmen and seniors are not eligible.)"

Link: http://www.awis.org/displaycommon.cfm?an=1&subarticlenbr=67

The Gates Millenium Scholars Program

No--only for Asian-Pacific Islander, African American, and Hispanic students.

IEEE Student Scholarships and Fellowships

No--mostly graduate student scholarships.

Link: http://www.ieee.org/membership_services/membership/students/awards/index.html

The Society of Women Engineers

• The SWE Scholarship Program provides financial assistance to women admitted to accredited baccalaureate or graduate programs, in preparation for careers in engineering, engineering technology and computer science. In fiscal year 2010, SWE disbursed more than 170 new and renewed scholarships valued at almost $500,000.
  
• ABET, Inc. has accredited UC-Davis

Link: http://societyofwomenengineers.swe.org/index.php?option=com_content&task=view&id=222&Itemid=111 

Also: The Golden West local section: http://swe-goldenwest.org/index.htm

The American Physical Society (APS)/IBM Research Internship for Undergraduate Women

• Must be female with sophomore or junior standing at a U.S. college or university at the time of application
• Must be majoring in chemistry, physics, materials science or engineering, computer science or engineering, chemical, electrical, mechanical engineering, or biology, if it has an emphasis on one of the other areas listed
• Must have a minimum 3.0 GPA
• No citizenship restriction.

Application Deadline: February 1, 2011

Link: http://www.aps.org/programs/women/scholarships/ibm/index.cfm

Microsoft Scholarships for Women and Under-Represented Minorities


?--requires winners spend 12 weeks as an intern at Microsoft? Seems mostly for Computer Science undergrads, though they seem to invite CE undergrads as well.

Link: http://www.microsoft.com/about/diversity/programs/college.mspx#schol

Motivating Undergraduatesin Science and Technology (MUST) 


Seems out--must be rising junior, which means we missed the deadline.

• --Must be a U.S. citizen.
• --Must be enrolled full-time at an accredited university in the U.S. or U.S. Territory.
• --Must be a rising sophomore or junior.
• --Must have earned and must maintain a minimum cumulative 3.0 GPA on a 4.0 scale.
• --Must be pursuing a degree in science, technology, engineering or mathematics.

Application Deadline: Nov 1 - Feb 1
Link: http://www.nasa.gov/offices/education/programs/descriptions/Motivating_Undergraduates_Science_Technology.html

National SMART Grant


No--seems limited to those eligible for a Pell grant


Link: http://www.salliemae.com/before_college/students_plan/free_money/grants/smart-grant.htm 

The Jeannette Rankin Foundation Women's Education Fund


No--must be first undergraduate degree.

Link: http://www.rankinfoundation.org/

Soroptimist Women's Opportunity Awards


No--must be female head of household

Link: http://www.soroptimist.org/awards/awards.html

Talbots Women's Scholarship Fund

• Be women currently residing in the United States or Canada;
• Be women who earned a high school diploma or their GED on or before September 2001;
• Be enrolled or planning to enroll in a full- or part-time undergraduate course of study at an accredited two-, three- or four-year college or university in the United States or Canada;
• Be attending the full 2011-12 academic year and receiving a degree no earlier than May 2012; and
• Have at least two semesters (24 credit hours or more) remaining to complete an undergraduate* degree as of the beginning of the 2011 fall academic term.

Link: https://www.scholarshipamerica.org/talbotswomen/instructions.php

Tau Beta Phi Engineering Scholarships

Note: must be initiated member of Tau Beta Phi
Link: http://www.tbp.org/pages/About/Programs/Scholarship/ScholarshipFAQ.cfm

The Vanguard Women in Information Technology Scholarship Program


"The Vanguard Women in Information Technology Scholarship Program provides merit-based scholarships of up to $10,000 to female students entering their junior or senior year of college during the 2010-2011 school year. The program’s goal is to remove financial barriers for female students who demonstrate academic excellence and are pursuing studies in computer science, computer engineering, web design or other IT-related disciplines. Scholarship checks can be used for tuition, fees, books and supplies."


Check back in August 2011.
Link: http://www.sms.scholarshipamerica.org/vanguardwomenintechnology/

The Anita Borg Systers Pass-It-On (PIO) Awards
Applications open in August 2011.
Application Deadline: October 2011.
Link: http://anitaborg.org/initiatives/systers/pass-it-on-grants-program/

Requesting Official Transcripts - UWEC

In person, by mail or fax: Past students may request a transcript by coming to the Registrar's Office (Schofield 128) during business hours or by mailing or faxing a request (FAX--715-836-3846). In order to make your request easier you may want to download a Transcript Request form. Transcripts are available the following business day after 11:00 AM at the Registrar's Office, Schofield Hall 128.

Link: http://www.uwec.edu/registrar/student/transcripts.htm 

Requesting Official Transcripts - University of Surrey

"If you require a copy of your transcript there is a charge of £30 for 1 to 6 copies but you must make it clear how many you want at the time of request. If you require more than 6 copies there is an additional charge of £3 for each additional copy."

Link: http://portal.surrey.ac.uk/portal/page?_pageid=719,469327&_dad=portal&_schema=PORTAL 

Requesting Official Transcripts - Century College

Link: http://www.century.edu/currentstudents/records/transcripts.aspx

Requesting Official Transcripts - Los Rios Community College

Link: https://lrccd-web.losrios.edu/transcript.aspx

FAFSA


Link: https://www1.salliemae.com/get_student_loan/apply_student_loan/understanding/financial_aid/fafsa/

RIP Teena Marie (1956-2010)

Heard her name as an obit from December 26, 2010; sounded familiar, and it was--I heard "Square Biz" for the first time in January 2010 on V101 (KHYL) out of Sacramento and immediately loved the horns and the song.

She apparently suffered from seizures from 2005 onward, when, according to Wikipedia, as "...Marie lay sleeping in a hotel room when a large picture frame fell and struck her in the head. The blow caused a serious concussion that would result in momentary seizures for the rest of her life." She died, apparently, of natural causes.

So, in honor of Lady T, here is the song I liked best:

Radio Songs & News

Heard on KXPR 88.9 out of Sacramento: Czech-born Johann Stamitz's "Clarinet Concerto in Bb major", performed by the Academy of St. Martin's in the Field, featuring soloist Sabine Meyer, Iona Brown, conducting, on the EMI Classics label (54842). Audio of the first movement.

Heard on KKDO 94.7 out of Sacramento: Stockholm, Sweden-based Peter Bjorn And John's "Young Folks," from their 2006 album, "Writer's Block," on the Wichita Recordings label. Video.

Heard on ??: Moscow, Russia-based t.A.T.u.'s "Not Gonna Get Us," from their 2003 album, "200 km/h in the Wrong Lane," on the Universal/Interscope labels. Video.

Heard on KDVS 90.3 out of Davis: Manhattan, New York-based Antony and the Johnsons' "Fletta," featuring Björk, from his 2010 album, "Swanlights," on the Secretly Canadian album. Audio.

Heard on KYDS 91.5 out of Sacramento: Chicago-based Kanye West's "Runaway," from his 2010 album, "My Beautiful Dark Twisted Fantasy," on the Roc-A-Fella/Def Jam labels. Video (starts at 13:34).

Heard on KQEI 89.3 out of Sacramento: City Arts and Lectures' interview with Jonah Lehrer, "Jonah Lehrer writes extensively on the relationship between science and the humanities. With double majors in neuroscience and English from Columbia University, and a stint as a Rhodes Scholar, his resume also includes work in the lab of neuroscientist and Nobel Laureate Eric Kandel, studying at Oxford with British literary critic Hermione Lee, and working as a cook at the famed French restaurant Le Bernardin in New York. Lehrer is editor-at-large at Seed Magazine, and a contributing editor at Wired. He also edits the "Mind Matters" blog for Scientific American. His first book, "Proust Was a Neuroscientist," argued that art and science offer different but complimentary views of the world. Lehrer's latest, "How We Decide," explores factors that influence decision-making and combines medical diagnostic data with real-life examples. Jonah Lehrer appears in conversation with Roy Eisenhardt." Someday, it will be available online via Oskicat, to UC-Berkeley campus listeners.

Heard on 90.9 KXJZ out of Sacramento: Bologna, Italy-born Ottorino Respighi's "The Birds," performed by the Atlanta Symphony Orchestra, Louis Lane, conducting, on the Telarc label (#80443). Audio.

Heard on 90.9 KXJZ out of Sacramento: John Cassidy's Tuesday, November 23, 2010 interview on American Public Media's "Marketplace," talking about his article in the New Yorker, "What Good Is Wall Street: Much of what investment bankers do is socially worthless."

Running Journal, Saturday, 2011-02-05: Winter?

Running Journal, Saturday, 2011-02-05
Resting heart rate: 60 bpm (60 second test, upon waking)
Body Mass Index (BMI): 22.56 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,833 calories
Weather: mostly sunny; wind from WNW at 19.31 km/h (12 m/h); 57% humidity; 102 kPa (30.16 inches pressure)
Temp: 19 C (66 F)
Time: 4:15-5:37 p.m. (~1:22:00; 10:56 min/mi pace)
Terrain: flat; +/- 10 m (~33 ft)
Comments: Seriously, winter, what is up? Six weeks in and it feels like a day in late spring. Beautiful, perfect running day. Wore leggings, racing shorts, and my San Francisco Marathon 2006 technical shirt. After last Saturday's struggle, I pushed myself a bit faster in the first half to limited success. Ran through my neighborhood instead of at the lonely American River Parkway, enjoying the distractions. As I returned through Gibbons Park, I momentarily took my eyes off the sidewalk to watch a pick-up basketball game and tripped on an elevated slab of concrete. Down I went, scraping my right hand and leaving it bloody. My leggings protected my right knee and leg from getting bloody as well, so I am really glad I wore them. Only left with a faint red scrape on my right knee. The guys playing basketball, far from pointing and laughing, actually seemed cool about it, asking if I was OK and making light of what was something of an embarrassment, for me. Ah, well, it happens. I went into the restroom and washed up a bit, but spent the rest of the run sucking on the wounds to help them close up. Passed two women selling Mandarin oranges by the side of the road, one at the north end of Gibbons Park at Edison Avenue and the other at the intersection of Engle Road and Eastern Avenue. Lots of people out walking dogs, playing tennis, watching their children play, or just enjoying themselves with friends. Running in the late afternoon sun reveals a lot more of the homes I pass than in the evenings. I spotted many residents outside their homes. One man and his two sons were going for a walk. I passed a group of three men building or repairing some kind of four-inch high, astroturf-covered wooden stage, maybe four by four feet in size. They seemed unhappy and I heard some cursing as I passed. One home near Kimberley Way and Engle Road had a cigarette advertisement sign on their front lawn--the kind one might see outside a gas station and convenience store. Strange. When I returned home, I realized I ran only about 7.5 miles instead of 8.0. Oh well.
Goal Time: n/a
Distance (running): ~12.1 km (~7.5 miles); http://www.gmap-pedometer.com/?r=4273869; ~931 calories burned
Weight: 77.2 kg (170.2 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Upper leg felt a bit sore going out; after that, no pain.
Foods eaten today: oatmeal + raisins + banana, raspberries, salad: greens + tomatoes + shredded carrots + croutons + cucumbers + ranch dressing, minestrone soup, cornbread, 1/2 slice of chocolate mousse cake, Tofurkey beer brat faux-dog + some kind of new hot dog bun from Whole Foods, NadaMoo! Lotta Mint Chip coconut + agave non-dairy frozen dessert (yum)