Running Journal - 2024-02-29 (XT - Stationary Recumbent Cycle)

Resting heart rate: 77 bpm
Weight (after run; clothed): 84.64 kg (186.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,030 cal/day
Distance (cycling): 5.63 km (3.50 mi)
Cumulative distance (2024; ignores XT days): 172.31 km (107.07 mi)
Calories burned: 300 kcal
Average heart rate: 81 bpm     
Max heart rate: 94 bpm
Weather: overcast ☁️ 17 °C (62.6 °F), Humidity 60% Wind: 30 km/h
Time: 12:01-12:51 p.m. (50m)
Terrain: Flat; +/- 0 ft elevation
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Pretty easy cross-training day on the stationary recumbent cycle. Windy out; rain in the forecast for the next day or two, so Friday run will have to see if I can find a dry window. Remembered my Garmin HRM-Pro Plus Heart Rate Monitor today ✅ Little gym was empty and no one else showed up. I'm using the Vision Fitness R2750HRT stationary recumbent cycle, c. 2009. Today I tried replacing its 9V battery to see if it would give more time to save the current training session before turning off (e.g., so I might open the door for someone without losing my current session), but both batteries I tried had no effect--the cycle console powered down after only a few moments. It is quite possible the batteries were old, however. Also possible: the console no longer works as it did 15 years ago. 😛 Really easy session today, barely broke a sweat. Started listening to a new audiobook, " HOW TO SAY BABYLON: A MEMOIR" (2023) - Safiya Sinclair, using the Libby app. It seems like a long read (~17 hours), but in this case I can listen at ~3x speed, as the author/narrator speaks in a slower, more expressive pace conducive to speedup. So hopefully can complete it before it is due in 10 days. Otherwise, my mind wanders while cycling. Two recessed overhead lights out. One recessed light is cool white, the rest are warm white. Drivers come and go. After, I wipe down the cycle using tear off wet wipes from a 3-foot tall stainless metal container in the corner. Oh--we signed up for Bay to Breakers in May, for the 12K (~7.5 miles). This represents our virgin run. I asked Dawn if she wanted to, and she enthusiastically yelled "YES!" from the other room. She had heard about it years ago and always wanted to participate, but it was always out-of-reach before (distance, cost, training level, etc.). It coincides nicely with my planned off-week run of 6 mi w/MM. No progress yet on figuring out my SF Marathon running outfit (probably just usual gear for Bay to Breakers), or what to do about new shoes. In 2006, I went to Fleet Feet in Davis, California, per recommendation they have training in watching me run and looking for pronation, etc.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Honey Almond Flax Crunch with nonfat milk, espresso shot (x1), Girl Scouts Tagalogs (x6), Le Chic Pâtissier Heart Macaron (x2), Ayo West African Foods - Jollof Rice, green olives with pimento (x6), Nature's Bakery Fig Bar - 2 oz twin pack (Blueberry), Ito En Oi Ocha Unsweetened Green Tea - 16.9 fl oz

Running Journal - 2024-02-28

Resting heart rate: 95 bpm (5 minutes after exercise)
Weight (after run; clothed): 85.09 kg (187.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,037 cal/day
Distance (running): 3.80 km (2.36 mi)
Cumulative distance (2024; ignores XT days): 172.31 km (107.07 mi)
Calories burned: 302 kcal
Average heart rate: 121 bpm     
Max heart rate: 141 bpm
Weather: sunny ☀️ 21° C (69.8° F), Humidity 29% Wind: 6 km/h
Time: 12:46-1:16 p.m. (30 minutes)
Terrain: Flat; +/- 16 ft elevation
Avg Pace: 12'49" /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (mildly stinky)
Comments: Pretty good maintenance run. Finished my audiobook. Remembered everything: sunblock, anti-chafing, & Garmin HRM-Pro Plus Heart Rate Monitor. Average pace was pretty dialed-in to where it needs to be to run 2-minutes/mile slower than 10:40 pace for a 4:40 marathon. Probably should be training harder due to San Francisco being a relatively hillier course, but for now going to celebrate the small win. Started the run with the intervals workout, so no shenanigans with the warmup walk counting against my mile pace results. I ran the intervals in mid-to-high 11'/mile pace (e.g., 11:42/mile pace), so that seems like my target for training moving forward. It felt doable. Even if I completed in a 12'40"/mile pace, that represents a 5.5-hour marathon result. Which would be completely OK. I'm wanting to finish feeling better than I did in 2006, when I was so tired I never did finish writing-up a blog post about the experience 😅. I remember starting it, but it seems lost to history now. My memories of the 2006 SF marathon were the Golden Gate Bridge, Golden Gate Park (e.g., Stow Lake), descending from The Haight, and ending up past the ballpark and finishing, where I remember showering & changing in the local Embarcadero YMCA, sitting on the bench in the locker room hunched over and feeling completely exhausted. The finishing time: 5:45:05, a 13'10"/mile pace. That was my 2nd marathon, which was an improvement on my 1st: a 5:55:16, or 13'33"/mile pace result at Grandma's Marathon in Duluth, Minnesota 🙂 But oof. The SF marathon was tough for me. I was 18 years younger then, too. Training a bit smarter this time, hopefully. Had a recovery drink right after running. It seems to help.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso shot (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Girl Scouts Lemon-Ups cookies (x2), Girl Scouts Thin Mints coookies (x8), Bolani Spinach-Filled Flatbread with Bolani Garlic Mint Yogurt, Le Chic Pâtissier Heart Macaron (x2), A Love Story Czech Dark Lager - 16oz,

Running Journal - 2024-02-27

Brooks Levitate 3 Road-Running Shoes - Men's, in White/Grey/Blue

Resting heart rate: 106 bpm (5 minutes after exercise)
Weight (after run; clothed): 83.82 kg (184.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,018 cal/day
Distance (running): 6.02 km (3.74 mi)
Cumulative distance (2024; ignores XT days): 168.51 km (104.71 mi)
Calories burned: 501 kcal
Average heart rate: 120 bpm     
Max heart rate: 150 bpm
Weather: sunny ☀️ 16°C (60.8°F), Humidity 39% Wind: 13 km/h
Time: 1:14-2:04 p.m. (50 minutes)
Terrain: Flat; +/- 144 ft elevation
Avg Pace: 13'26" /mile
Best pace: 13'05" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Pretty good maintenance run. Wind in my face going uphill on the way out. I'm liking my Garmin Forerunner 965 smartwatch and how it shows the current pace/mile. Helps with linking how I'm doing with expectations. The running portions today seemed consistently at 12:40/mile pace or better. I ended with more like 10:30/mile pace. When I looked at the post-workout review, it seems the average pace includes the 6-minute warmup (walking to the starting point). I can select tab Stats > Workout Intervals and review the Run Pace (11:31/mile today), but that does not include the walking portions. 🤔 Not bad, but not great. Oh well, lesson learned: do not include a warmup in the intervals workout, just start the workout when I begin running. Just realized I forgot the Garmin HRM-Pro Plus Heart Rate Monitor today 🙃 Sad. Remembered sunblock and anti-chafing. ✅ Listened to audiobook as I ran. Feeling a bit of a confidence boost at seeing my ability to run at a bit faster pace. Hoping the extra investment in cross-training and recovery is helping. Still have to figure out how I can an outfit similar to what I had back in 2006, since RaceReady is no more. 😛 Wondering when good time to get new pair of shoes. Currently using an existing pair of Brooks Levitate 3 (purchased c. February 2022). I was not running in 2022-2023, but did put in miles during lots of walks. They still feel pretty decent.
Any irregular feelings, aches, pains, heart rate, and so forth?: Sore calves at first, bit tired
Foods eaten today:Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Girl Scouts Lemon-Ups cookies (x2),

Kevin Voted Today (By Mail)

 

Alameda County (California) flyer with "I Voted" sticker, on a maple desk

Federal Contests

• President of the United States: Joe Biden
• United States Senator (Full term): Katie Porter
  
• United States Senator (Partial/Unexpired Term): Katie Porter
• United States Representative, 17th Congressional District: Ro Khanna
  

State Contests

• State Assembly, 24th District: Alex Lee

State Ballot Measures

1. Proposition 1 will establish a $6.4 billion bond to fund an increase in the number of treatment beds and housing units the state provides to individuals struggling with mental health and addiction, and to direct counties to reallocate their Mental Health Services Act funding to address the local housing shortage.: Y

County

Alameda County Ballot Measures

• A - Charter Amendment - Notification of Period of Civil Service Examinations: Y
  
• B - Charter Amendment - Adopting State Law Recall Procedures for Use in Alameda County: Y

Supervisor

• 2nd District, Short Term: Elisa Márquez
  

Nonpartisan Offices

Judge of the Superior Court

• Superior Court Judge, Office #5: Terry Wiley
  
• Superior Court Judge, Office #12: Mark Fickes

School

• Member, Board of Education, 6th Trustee Area: Eileen McDonald
   

RESOURCES

https://progressivevotersguide.com/california/?cd=17th&sd=10thth&county=Alameda&city=Fremont&ad=24th&enhanced=2  

Running Journal - 2024-02-26 (XT - Stationary Recumbent Cycle)

Hummingbird nesting

Resting heart rate: 63 bpm
Weight (after run; clothed): 84.91 kg (187.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,034 cal/day
Distance (cycling): 7.72 km (4.80 mi)
Cumulative distance (2024; ignores XT days): 162.50 km (100.97 mi)
Calories burned: 336 kcal
Average heart rate: 93 bpm     
Max heart rate: 120 bpm
Weather: partly-sunny & overcast with intermittent light rain 🌦️ 16 °C (60.8 °F), Humidity 80% Wind: 39km/h
Time: 2:57-3:47 p.m. (50m)
Terrain: Flat; +/- 0 ft elevation
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 3/10 (slightly stinky 😛)
Comments: A hummingbird has nested in a small tree in a secluded nook around our house. 💜  Felt in control of my quads today near the end. Listened to an audiobook. A bit later in the day because in the morning I drove into San Francisco to retrieve a car key fob I had mistakenly left at a parking garage (chaotic situation after local event, lots of people waiting, attendant wasn't clear about where they left the key). On the way back I stopped for the first time at Brenda's French Soul Food (652 Polk St, San Francisco), which had me at "Beignet Flight" (One each: Crawfish, plain, apple, & chocolate) 😋 Also tried their Succotash omelet, grits, and muffin, all excellent. It was all amazing. Remembered the Garmin HRM-Pro Plus Heart Rate Monitor ✅ It seems the heart rate monitor of the stationary recumbent cycle tracked pretty closely to the Garmin HRM. Figured out the one unidentified switch on the wall of the small community gym controls the central air conditioning. Gym was mostly empty save one other woman who used the treadmill. I think I forgot to mention on Sunday that the Garmin Forerunner 965 smartwatch just does not seem able to do structured intervals (e.g., 4 minutes then 1 minute) and auto-lap every mile. It seems to treat intervals as laps, as I thought it might. I'm not 100% certain but will continue to double-check. Felt pretty good today, considering Sunday was a long run day. Slept a bit shorter than I wanted, as could not fall asleep until after midnight. The intermittent light rain seemed unexpected, but welcome. The foothills nearby are turning lush green as the grasses grow. Oh, before I forget, I think the seat setting today was at #20, and the level was #6 for most of the exercise, then bumped up to 7 near the end.
Any irregular feelings, aches, pains, heart rate, and so forth?: Tiny bit tired, but felt pretty good
Foods eaten today: Kashi GO Crunch Cereal with nonfat milk, Girl Scouts Lemon-Ups (x1), Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x2), Waterloo sparkling water (Peach) - 12 oz, Brenda's French Soul Food - Beignet flight (1 bite of each; ~x1.0 total) & Succotash omelet & muffin & grits

Running Journal - 2024-02-25

Door latch securing little community library along running route

Resting heart rate: 58 bpm (evening, hours after exercise)
Weight (after run; clothed): 85.09 kg (187.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,037 cal/day
Distance (running): 14.63 km (9.09 mi)
Cumulative distance (2024; ignores XT days): 162.50 km (100.97 mi)
Calories burned: 1134 kcal
Average heart rate: 111 bpm     
Max heart rate: 134 bpm
Weather: sunny ☀️ 17°C (62.6°F), Humidity 58% Wind: 7 km/h
Time: 11:11-1:42 p.m. (~2.5h)
Terrain: Flat; +/- 548 ft elevation
Avg Pace: 15'14" /mile
Best pace: 10'51" /mile
Stinkiness air level (0=No smell; 10=☣️): 2/10 (slightly stinky at first; not so much later)
Comments: 4 weeks & 100 miles cumulative distance completed ✅ Last scheduled hill-repeat day. Did 10 repeats at ~160 meters and 4-5% grade (side 1) and ~190 meters starting at 4-8% for 125 meters, then gradually flattening out as it reached the top. It took me until the last 4 repeats to remember Galloway's suggestion to increase turnover, keep feet low, and try to glide. This really helped. It was a lovely little neighborhood to run up and down their asphalt side streets. People seemed friendly and the houses were immaculate. Probably the last time we will visit in the near future. The run today was split into 2 parts (9 miles total): 1) A belated 10K virtual race for the Giant Race 2024 in Scottsdale, Arizona, which was held on Saturday, February 24, and commemorates "the Opening Day of Spring Training in the middle of historic Old Town at Scottsdale Stadium"; and 2) 10 hill repeats (~3 miles total). The Chicago Cubs ended up defeating the San Francisco Giants on Saturday, 8-4 😅 I ran the 10K with Dawn, and we went slow. I'm shooting for a 4:40 marathon pace (10'41"/mile), so per Galloway I am training at a pace ~2 minutes slower than that (namely, 12'41"/mile pace). We went out slow and really enjoyed it. No injury, felt decent when done, lots of positives. We did faster on the way back, as it was mostly downhill. One downside: while waiting to cross a street near the end, my Garmin Forerunner 965 smartwatch activated Incident Detection mode! I do not know what I did. We started crossing the street and I noticed the watch face was saying it was going to send an alert to my contacts (just Dawn, who was next to me). I accidentally pushed the wrong button, and sent the alert. I immediately saw it appear on my phone, and I selected button "I'm OK". This unfortunately had the downside of canceling my run at the 5.99 mile mark, just short of the 10K. 🤬 Did I absentmindedly hold the watch incorrectly against my side while waiting? Was it triggered by stepping off the curb (a vehicle was to my left but had stopped)? No clue. At home, we rested and split a recovery drink. Then we drove to the nearby neighborhood and ran the hill repeats. Weather was beautiful. During the 10K run, we ran by several parks, where families were playing little league baseball, tennis, and basketball. There is a water fountain and we took the opportunity to hydrate. After finishing both the 10K and hill repeats, we split another recovery drink, then headed to SF for Ghirardelli Square brownie sundae.
Any irregular feelings, aches, pains, heart rate, and so forth?: Pretty good, considering not falling asleep until 2:00 a.m.
Foods eaten today: Kashi GO Crunch Cereal with nonfat milk, Girl Scouts Lemon-Ups (x1), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x0.5), Ghirardelli Lands End Salted Caramel Brownie Sundae (x0.5), In-N-Out Burgers - Double-Double (x1.0) and fries (x1.0) & Barq's root beer (x0.5), Waterloo sparkling water (Peach) - 12 oz

Running Journal - 2024-02-24 (Off day)

 This was just an off day. Recording for completeness.

Running Journal - 2024-02-23

Jarritos Mandarin (Orange) in a glass bottle 😋

Resting heart rate: 63 bpm
Weight (after run; clothed): 85.64 kg (188.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,045 cal/day
Distance (running): 6.60 km (4.10 mi)
Cumulative distance (2024; ignores XT days): 147.87 km (91.88 mi)
Calories burned: 521 kcal
Average heart rate: 118 bpm     
Max heart rate: 149 bpm
Weather: partly sunny ⛅ 13°C (71°F), Humidity 71% Wind: 0 km/h
Time: 10:24-11:19 p.m. (55m)
Terrain: Flat; +/- 45 ft elevation
Avg Pace: 13'26" /mile
Best pace: ??? /mile (#?)
Stinkiness air level (0=No smell; 10=☣️): 0/10
Comments: Successful test of 2 things: 1) Intervals (run 4m, walk 1m) using the Garmin Forerunner 965 smartwatch; and 2) the Garmin HRM-Pro Plus Heart Rate Monitor. The smartwatch uses audio and haptic feedback to communicate the start/stop of the intervals, which is nice. While running, the watch face displays the current pace (per mile), as well as interval time remaining and a colorful "fuse" timer that shortens as the interval decreases. One post-running difference: Garmin intervals do not seem to show pace/mile (e.g., 12'00"/mile #1, 11'30"/mile #2)--instead, it shows pace/interval (e.g., 12'00"/0.xy miles - interval #1, 11'30"/0.xy miles - interval #2). An "auto lap" feature exists which I can configure at 1-mile increments, but I suspect this is not what I want 😛 I guess I will find out on my next running day. I learned I have three user interfaces: 1) The watch itself; 2) Garmin Connect mobile app (on my phone); and 3) Garmin Connect on the web. The heart rate monitor was fine, very comfortable and no problems. The band was easy to adjust via sliders. One band-end has a loop which slips over a metal prong on the other band-end. Easy. Will clean once a week. The run itself was OK--ran around parking lots and explored odds and ends a bit. Stopped at a local Mexican-American restaurant and got take out after the exercise: Pozole & a burrito. The latter filled me up, so set aside the pozole for later. What I forgot today: listening to an audiobook. What I remembered: anti-chafing stick, sunblock. Tomorrow is our virtual 10K race for the Giant Race 2024 in Scottsdale, Arizona.
Any irregular feelings, aches, pains, heart rate, and so forth?: Back slightly sore, muscles behind knees slightly sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso (x2), Girl Scouts Lemon-Ups (x4), take-out burrito (beef, American cheese, beans, lettuce, and tomatoes), Jarritos Mandarin (Orange; 370 mL/12.5 Fl Oz)

Running Journal - 2024-02-22 (XT - Stationary Recumbent Cycle)

Resting heart rate: 78 bpm
Weight (after run; clothed): 84.82 kg (187.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,033 cal/day
Distance (running): 6.76 km (4.20 mi)
Cumulative distance (2024; ignores XT days): 141.27 km (87.78 mi)
Calories burned: 307 kcal
Average heart rate: 87 bpm     
Max heart rate: 105 bpm
Weather: sunny 🌤️ 17 °C (62.6 °F), Humidity 54% Wind: 15 km/h
Time: 4:35-5:25 p.m. (50m)
Terrain: Flat; +/- 0 ft elevation
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10
Comments: First exercise session with the Garmin Forerunner 965 smartwatch. So I think I figured out how to start an indoor cycling session on the watch itself, but have not figured out how to start the session in the Garmin Connect mobile app yet (if possible). It at least captures heart rate, time, and a few other bits. From a brief bit of research it seems some newer stationary bikes support ANT+ connectivity, which would let me connect the device to them. This gym has equipment from 2009, however, so ... probably not, but will look at their user manual and confirm. A bit later today as a work-related issue came up. Felt a bit tired. Overtraining? Afternoon sun streamed in, making it difficult to look forward. Another person was on the treadmill to my left, then he moved to the weight machine, then left. Figured out 3 of the 4 switches in the gym and the banks of lights & fans they control. There is one more switch which I am not sure about (climate control (?)). Masked up and wonder if I am protecting myself adequately. Flo mask (?) Listened to an audiobook but it was really educational and so was struggling to keep up with all the info. Today I received the Garmin HRM-Pro Plus Heart Rate Monitor, so on Friday I will try it out for the first time. Apparently it monitors heart rate much more accurately than even the smart watch. This afternoon (2 days before the race) I got the email on how to do the virtual 10K race for the Giant Race 2024 in Scottsdale, Arizona. There are 3 steps: 1) "Join the Giant Race Strava Run Club (Note: *Before you start emailing us that you don't use the Strava App, simply skip Step 2 and move on to Step 3. We'll still believe you even if you don't post the evidence of your run)"; 2) "Go for a run on Saturday, February 24th (or when most convenient to you) & record your distance on the Strava Page"; and 3) "Wait patiently for your well-deserved finisher medal, t-shirt, & bib. Race goodies will arrive in 1-3 weeks AFTER the conclusion of the event and will only be mailed domestically, unless special arrangements have been made". So, it's all for fun and if people pay the entry fee they get the swag. ✅ This Saturday is my last hill repeat day: 9-10 hills (9 miles total). Last time I ran too much, so this time will run a bit shorter distance and remember to completely recover between repeats. My Friday run this week (50 minutes) will have 2 firsts: 1) Run/walk intervals with the watch; and 2) Heart rate monitor.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired. Left knee a bit sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Girl Scouts Adventurefuls (x2), Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), everything bagel with 4 turkey slices

Running Journal - 2024-02-21

Garmin Forerunner 965 smartwatch (Whitestone and Powder Gray) - manufactured in Taiwan

Resting heart rate: 108 bpm
Weight (after run; clothed): 84.46 kg (186.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,027 cal/day
Distance (running): 4.02 km (2.50 mi)
Cumulative distance (2024; ignores XT days): 141.27 km (87.78 mi)
Calories burned: 290 kcal
Average heart rate: 123 bpm     
Max heart rate: 149 bpm
Weather: mostly sunny 🌤️ 17 °C (62.6 °F), Humidity 53% Wind: 6 km/h
Time: 11:47-12:17 p.m. (30m)
Terrain: Flat; +/- 45 ft elevation
Avg Pace: 12'01" /mile
Best pace: 12'08" /mile (#2)
Stinkiness air level (0=No smell; 10=☣️): 3/10, definitely mildly stinky smell
Comments: New smartwatch arrived: Garmin Forerunner 965 (Whitestone and Powder Gray). As mentioned on Tuesday, this represents my third running watch and first Garmin (previously: Timex 5B501 Speed + Distance Watch (2006; $150); and a Timex Ironman Sleek 50-Lap Full-Size (2011; $65)). First impressions: mixed. It looks and feels great. Setup was easy. However, our financial institutions do not support Garmin Pay. 😛 Found a workaround via a mobile app (Revolut); will see how it goes. I ended up going with Garmin to support an American company (though they are domiciled in Switzerland for what seems like corporate tax-avoidance reasons 😛). Garmin seems to have manufacturing facilities in China, Taiwan, the UK, and the United States. The back of my Garmin Forerunner 965 watch says "Taiwan". Today I ran 30 minutes, another shorter mid-week maintenance run. Weather was pleasant. Ran around local streets; nothing really of interest happened. Finished one audiobook and started another.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired but OK
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso (x2), banana, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, Kirkland Signature Organic Dried Mango (x10), Girl Scouts Thin Mints (x8),

Gookinaid ERG (now Vitalyte)

Gookinaid Hydralyte wordmark (c. 2004)

Photo of Bill Gookin and youngest daughter, Jo Christine (c. late-1980's or early-1990's) which appeared on the product

Reference example of the "kilo canister" of Gookinaid Hydralyte

Gookinaid E.R.G. (Energy Replacement with Glucose) was the recovery drink I used during my first marathons in 2006. I purchased a kilo tub of it at a local REI store without knowing its history.

After getting back into running again at several points since then, I was unable to find it. Then for a time I forgot what it was--I just had a vague memory of it.  

Today I found a reference to it in some of my old blog posts.

It seems the founder, Bill Gookin, died on January 28, 2019, aged 86. Remembrances of his life can be found at the Times of San Diego and at the Legacy.com.

Vitalyte now represents the name of his electrolyte replacement drink. 

The name change seems to have occurred around 2007 or so. 

The following is just some research notes on digging around to find more info, likely only of interest to myself.

DETAILS

Wayback Archive Gookinaid.com web site captures, 2001-2007 (after 2008, domain hosting seems gone):

https://web.archive.org/web/20240000000000*/http://www.gookinaid.com/

Wayback Archive Vitalyte.com web site captures, 2008+:

https://web.archive.org/web/20080701000000*/http://www.vitalyte.com/

The California Secretary of State business search documents incorporation of Gookinaid ERG, Inc. in Nevada on October 14, 2005 (filed in California in December 2005). On September 12, 2011, the corporation amended its Nevada Articles of Incorporation to change its name to Vitalyte Sports Nutrition, Inc. (filed in California in April 2012):

https://bizfileonline.sos.ca.gov/search/business, search for "Vitalyte", then select "View History", then expand the various sections, then select "Download".

Running Journal - 2024-02-20

Calico neighborhood cat seen along run

Resting heart rate: 108 bpm
Weight (after run; clothed): 84.73 kg (186.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,031 cal/day
Distance (running): 6.44 km (4.00 mi)
Cumulative distance (2024; ignores XT days): 137.24 km (85.28 mi)
Calories burned: 595 kcal
Average heart rate: 144 bpm     
Max heart rate: 170 bpm
Weather: light rain 🌧️ 17 °C (62.6 °F), Humidity 50% Wind: 22 km/h
Time: 12:04-12:54 p.m. (50m)
Terrain: Flat; +/- 26 ft elevation
Avg Pace: 12'29" /mile
Best pace: 12'03" /mile (#1)
Stinkiness air level (0=No smell; 10=☣️): 0/10
Comments: Felt pretty strong today. Monday was a relaxed holiday (Presidents' Day) with a relatively light day & better sleep last night. Had two shots of espresso in the morning so possibly cruising on that boost. Weather was pleasant but overcast. Felt some light sprinkles toward the end but mostly dry. Ran around some less-traveled streets in the neighborhood, just randomly running streets until time was up. Met one standoffish calico cat. Listened to audiobook. Had one encounter with a vehicle zooming around a corner as I crossed the street, causing me to spring off with my right foot reflexively (had looked twice but they were speeding). There was minimal danger but good reminder to always triple-check for traffic. Some news: I ordered a smart watch: Garmin Forerunner 965 (Whitestone band). This is my 3rd watch, after a Timex 5B501 Speed + Distance Watch (2006; $150), and a Timex Ironman Sleek 50-Lap Full-Size (2011; $65). After listening to the audiobook Chip War, thought it a good idea to support an American company rather than Coros, which has its roots in China. It could have gone either way, and it was forced a bit by wanting to get it for our "virtual 10K" this weekend: the Giant Race 2024 in Scottsdale, Arizona, which commemorates "the Opening Day of Spring Training in the middle of historic Old Town at Scottsdale Stadium." Their web site is...not yet updated for the virtual race (?) I get the sense everything virtual-related is on the honor system anyway, so not so important. It appears to allow for uploading race times via Strava or RunKeeper mobile apps. 🤔 In any case, this is just the 1st of 2 SF Giants-related races, with the 2nd in August. We signed up for this to complete the "Doubleheader Challenge".
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired but OK
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso (x2), banana, Girl Scouts Thin Mints (x6), mixed salad greens with baked salmon & cherry tomatoes & croutons, Ito En Oi Ocha Unsweetened Green Tea - 16.9 fl oz, Le Chic Pâtissier Heart Macaron (x2)

Running Journal - 2024-02-19 (XT - Stationary Recumbent Cycle)

Resting heart rate: 64 bpm
Weight (after run; clothed): 86.64 kg (191.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,060 cal/day
Distance (cycling): 6.76 km (4.2 mi)
Cumulative distance (2024; ignores XT days): 130.81 km (81.28 mi)
Calories burned: N/A kcal
Average heart rate: N/A bpm     
Max heart rate: N/A bpm
Weather: rainy ☔ 16 °C (60.8 °F), Humidity 67% Wind: 26 km/h
Time: 11:55-12:45 p.m. (50m)
Terrain: Flat; +/- 0 ft elevation
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10
Comments: Easy 50 minutes in recumbent. Listened to audiobook. Eyes felt sleepy. Read today about hill training. Adjusted a bit in expectations. Started reading about magic miles speed training.
Any irregular feelings, aches, pains, heart rate, and so forth?: Tired, but sore legs 
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x0.5), banana, 

Running Journal - 2024-02-18

Resting heart rate: 67 bpm
Weight (after run; clothed): 85.46 kg (188.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,042 cal/day
Distance (running): 11.99 km (7.45 mi)
Cumulative distance (2024; ignores XT days): 130.81 km (81.28 mi)
Calories burned: 1043 kcal
Average heart rate: 115 bpm     
Max heart rate: 161 bpm
Weather: mostly sunny 🌤️ 18 °C (64.4 °F), Humidity 58% Wind: 28 km/h
Time: 10:50-1:00 p.m. (2h 10m)
Terrain: Flat; +/- 108 ft elevation
Avg Pace: 17'59" /mile
Best pace: 14'33" /mile (#1)
Stinkiness air level (0=No smell; 10=☣️): 0/10
Comments: Perfect running weather between two rainy weather systems: balmy & breezy. Today was a long run, but with 8 hill repeats. We found a local place nearby on a quiet neighborhood street and ran up one side, then down the other (continuing on the same street), then turned around and repeated but in reverse. We did this four times for 8 total hill repeats. Side #1 was 5% grade, and side #2 was 6-7% in the first half & then slowly reducing to 0% at the top. Each side was approximately 200 meters (0.14 miles) with an elevation of ~9 m (~30 feet). The smells from the wet vegetation & earth were lovely. After this we ran for about another 2 miles, then we walked the last 1.5 miles. Remembered sunblock but forgot the body glide, so felt just mildly chafed. Overall a good day. Humor: saw cows and imagined call & response with them using moo-moo-zelas 🙃 (humor in the moment, maybe not so good after). This concludes week #3 (of 26)! Next week is 9-10 hills (9 mi total). I'm needing to cross-check to see if we ran the hills a bit too long of a distance 🤔 One part of Galloway's book says 60 meters, another says a bit different length (a block?). In any case, next week is the last week for hills. We wanted something more challenging since the San Francisco marathon has some steep parts. However, since only 1 more week of hills, will just try to get stronger and tackle them like I did last time. Next week is also a virtual race with the Giant Race - Scottsdale (10K). We're doing this as part of the "Doubleheader" challenge for The Scottsdale Giant Race & The San Francisco Giant Race (in August). Both include tickets to the baseball game after, with the Scottsdale one coinciding with kicking off spring training against the Chicago Cubs, and the August 18 matchup against the Oakland A's at Oracle Park in SF. The doubleheader challenge allows for a virtual race for the Scottsdale event, but we will run the SF race in-person (half marathon for me). The idea is the half marathon falls 3 weeks after the SF marathon, so is about the time I hopefully am recovered enough to go the distance. The Scottsdale virtual run does not even require submitting a time, but allows for doing so through Strava or RunKeeper, I think. We can run it at any time over the course of the weekend.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee felt a bit sore. Bit sore in lower-left back. Legs mildly chafed.
Foods eaten today: Cooked rolled oats (1/2 c) with water (1.5 c) & blueberries + blackberries + banana, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x0.5),  Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz,  K On The Go - Dalgona Coffee & Cookies + Cream Cheesecake (x0.5)

Running Journal - 2024-02-17 (Off day)

Dick Taylor Craft Chocolate - Lemon Raspberry Dark Chocolate Microbatch

Resting heart rate: 60 bpm
Weight (after run; clothed): 85.73 kg (189.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,047 cal/day
Distance (running): 0 km (0 mi)
Cumulative distance (2024; ignores XT days): 118.82 km (73.83 mi)
Calories burned: N/A kcal
Average heart rate: 60 bpm     
Max heart rate: N/A bpm
Weather: rainy 🌧️ 13 °C (55.4 °F), Humidity 75% Wind: 10 km/h
Time: N/A
Terrain: Flat; +/- 0 ft elevation
Avg Pace: N/A /mile
Best pace: N/A /mile (#1)
Stinkiness air level (0=No smell; 10=☣️): 0/10, rainy
Comments: Rainy day. Sunday is a 7.5 mile long run with 7-9 hill repeats. Looking like rain through this Wednesday 😛
Any irregular feelings, aches, pains, heart rate, and so forth?: Pretty good; slightly tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x0.5), banana (x0.5), Dick Taylor Craft Chocolate - Lemon Raspberry Dark Chocolate Microbatch (1 square)

Running Journal - 2024-02-16

Pink blossoms on flowering tree branches

Resting heart rate: 101 bpm, about ten minutes after exercise
Weight (after run; clothed): 85.18 kg (187.8 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,038 cal/day
Distance (running): 6.02 km (3.74 mi)
Cumulative distance (2024; ignores XT days): 118.82 km (73.83 mi)
Calories burned: 453 kcal
Average heart rate: 121 bpm     
Max heart rate: 146 bpm
Weather: cloudy ☁️ 14 °C (57.2 °F), Humidity 69% Wind: 7 km/h
Time: 10:43-11:33p.m. (30 minutes)
Terrain: Flat; +/- 100 ft elevation
Avg Pace: 13'27" /mile
Best pace: 12'56" /mile (#1)
Stinkiness air level (0=No smell; 10=☣️): 3/10, slightly stinky
Comments: Picked a direction and headed off in a new direction. Explored a few side streets. Lots of businesses. Flowers of trees have begun blossoming. I am not sure exactly what varietal the pink flowers represent. A bit slower today as I explored rather than just followed a known path. Felt pretty good. Was huffing & puffing through a few spots but mostly just coasted along listening to an audiobook "Chip Wars". Weather was pleasant. A few people standing around outside chatting with each other or working together. A 13-minute pace represents a 5 hour 40 minute marathon mark. I'm training for 4:40, but honestly just finishing will feel great.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired but overall OK. Top of left foot near the sneaker tongue a bit sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, banana, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Le Chic Pâtissier Heart Macaron (x2), Korean Soul Food Premium Rice Cookie Collection - Yugwa (Costco; x4), mixed salad greens with strawberry vinaigrette & cherry tomatoes & croutons, Waterloo sparkling water (Peach) - 12 oz, Trader Joe's Garlic Indian Style Flatbread with Kirkland Signature Organic Hummus - 2.5 oz, Rustichella d'Abruzzo's classic panettoncino (x0.5), mug of tea (The Republic of Tea - Decaf Ginger Peach Black Tea x2), Galerie Milk Chocolate Rose (x1)

Running Journal - 2024-02-15 (XT - Stationary Recumbent Cycle)

Rainbow on steps, from light scattered by vase in the kitchen

Resting heart rate: 86 bpm, about 5 minutes after exercise
Weight (after exercise; clothed): 85.18 kg (187.80 lb)
Body Mass Index (BMI; note criticisms of BMI; Overweight = 25–29.9): 24.8
Resting Metabolic Rate (RMR): 2,038 cal/day
Distance (cycling): 7.72 km (4.80 mi)
Cumulative distance (2024; ignores XT days): 112.80 km (70.09 mi)
Calories burned: 378 kcal (? unclear--bike measurements not great)
Average heart rate: N/A bpm     
Max heart rate: N/A bpm
Weather: partly sunny ⛅ 18 °C (64.4 °F), Humidity: 48% Wind: 0 km/h
Time: 12:36-1:26 p.m. (50 minutes)
Terrain: Flat; +/- ~0 ft elevation
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10, slightly stinky
Comments: Listened to audiobook today. Masked up and cycling on recumbent bike. This felt like a pretty strong exercise session. Centered sneakers on the pedals via loosening the pedal straps a bit and this was such a better experience. Turned on all the lights & fans for the first time today. Thought about bringing a 9v battery for the bike so it might not forget all the data when the pedals stop (?)
Any irregular feelings, aches, pains, heart rate, and so forth?:  None (!)
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso (x2), banana, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, slice of Bibo's NY Pizza (Mediterranean - Zahtar (blended middle eastern spices), feta cheese, fresh tomatoes, Kalamata olives; x2), Bibo's NY Pizza brownie wedge, The Greek Gods - Black Cherry With Honey Flavored Yogurt

Running Journal - 2024-02-14

The Greek Gods - Black Cherry Greek Yogurt 😋

Resting heart rate: 56 bpm, about an hour after exercise
Weight (after run; clothed): 85.09 kg (187.6 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,037 cal/day
Distance (running): 3.94 km (2.45 mi)
Cumulative distance (2024; ignores XT days): 112.80 km (70.09 mi)
Calories burned: 284 kcal
Average heart rate: 121 bpm     
Max heart rate: 157 bpm
Weather: cloudy ☁️ 14 °C (57.2 °F), Humidity 69% Wind: 17 km/h
Time: 10:20-10:50 p.m. (30 minutes)
Terrain: Flat; +/- 100 ft elevation
Avg Pace: 12'21" /mile
Best pace: 12'21" /mile (#1)
Stinkiness air level (0=No smell; 10=☣️): 1/10, maybe a bit stinky
Comments: Felt pretty decent today. Shorter maintenance run. Dialed my pace back a bit when I felt myself getting a bit winded. Otherwise cloudy & a touch on the cool side per a moderate breeze, but otherwise pleasant. Wore long sleeve technical shirt, running technical pants, shorts, and sunblock. Researching watches, and marathon gear choices. Last time I ran in red. RaceReady had a cool singlet with buttons for the race bib, so no need for safety pins. Hopefully something like that exists from another vendor. Looking through watches, I am currently using a Xiaomi Mi Band 3. It collects (mediocre (?)) heart rate, distance, & steps, all via the Zepp Life mobile app I use on my mobile device. Trying to decide between a fitness tracker (e.g., Fitbit Inspire 3) or a smart watch (e.g., Coros Pace 3). The former seems to represent something smaller which might feel more comfortable wearing all the time. The latter seems more sophisticated for collecting accurate running data. I currently measure intervals manually by eyeballing the time elapsed in Zepp Life. This requires holding my mobile device in my hand as I run. However, I'd rather stash the phone and have haptic feedback or audible feedback let me know when to run or take walk breaks. "Pay once, pain once", "You get what you pay for", etc., vs. "Buy what you need". Last night I was ready to buy the Coros Pace 3, but hesitated as was not sure I wanted the Track Edition (red) or the white nylon band version. It's all sort of interrelated as I rebuild my running wardrobe. The red is fun for running. Still figuring it out if I want to wear a red watch around all day. 🤔 Maybe?
Any irregular feelings, aches, pains, heart rate, and so forth?: OK; slightly tired
Foods eaten today: Kashi GO cereal with nonfat milk, espresso (x1), banana, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz

Running Journal - 2024-02-13

Rustichella d'Abruzzo's classic panettoncino

Resting heart rate: 95 bpm, about 10 minutes after exercise
Weight (after run; clothed): 85.37 kg (188.2 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,041 cal/day
Distance (running): 6.44 km (4.00 mi)
Cumulative distance (2024; ignores XT days): 108.86 km (67.64 mi)
Calories burned: 561 kcal
Average heart rate: 138 bpm     
Max heart rate: 167 bpm
Weather: partly sunny ⛅ 17 °C (62.6 °F), Humidity 69% Wind: 17 km/h
Time: 2:44-3:34 p.m. (50 minutes)
Terrain: Flat; +/- 60 ft elevation
Avg Pace: 12'31" /mile
Best pace: 12'23" /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 1/10, maybe a bit stinky
Comments: Started new audiobook, The Vaster Wilds (2023), by Lauren Groff. Listening at 2.5x speed and so grateful for audiobooks, as it keeps the momentum through parts where I might otherwise get bogged down with dedicating all my attention to the written words. I miss some things, but it seems like I'm pulled along instead of having to pull myself through a work. It sort of illuminates also some of the parts of the book which work or do not work, or what the author spends a good deal of words with. The run itself was uneventful. Did my civic duty and collected one or two items of refuse and placed it where it would be picked up. Ended up running a bit later this afternoon but it worked out as it was a bit warmer. I wore two layers on top, my SF Marathon technical shirt, and a Patagonia lightweight windbreaker. I felt a bit warm at the end but it was helpful in the early & middle due to the modest wind today.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired, knees felt a bit fragile, but no issues once running
Foods eaten today: Kashi GO cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, banana, can of Amy's Organic Fire Roasted Southwestern Vegetable Soup over a bowl of Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, peppermint tea with Wooden Table Baking Co. Traditional Alfajores (x1) & Rustichella d'Abruzzo's classic panettoncino (x0.5),

Running Journal - 2024-02-12 (XT - Stationary Recumbent Cycle)

Resting heart rate: 72 bpm, about 5 minutes after exercise
Weight (after exercise; clothed): 85.09 kg (187.6 lb)
Body Mass Index (BMI; note criticisms of BMI; Overweight = 25–29.9): 24.8
Resting Metabolic Rate (RMR): 2,037 cal/day
Distance (cycling): 6.44 km (4.00 mi)
Cumulative distance (2024; ignores XT days): 102.42 km (63.64 mi)
Calories burned: 272 kcal (? unclear--bike measurements not great)
Average heart rate: 67 bpm     
Max heart rate: 113 bpm
Weather: partly sunny ⛅ 14 °C (57.2 °F), Humidity: 69% Wind: 7 km/h
Time: 11:30-12:20 p.m. (50 minutes)
Terrain: Flat; +/- ~0 ft elevation
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10, no problem
Comments: XT day on the cycle. Started out easy, gradually increasing pace as I went. Completed audiobook at about the same time I finished exercise. Still not sure if I have my feet properly clipped into the buckles. Focused on exercising my quads.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slightly tired; slightly sore behind knees.
Foods eaten today: Kashi GO cereal with nonfat milk, illy Cold Brew Latte Macchiato (250 mL), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Waterloo sparkling water (Cherry Limeade) - 12 oz, Trader Joe's Organic Blue Corn Tortilla Chips & spicy guacamole, banana, plain bagel with Kirkland Signature Organic Hummus - 2.5 oz, German potato salad (Vacaville - Pure Grain Bakery)

Running Journal - 2024-02-11

Dog (with tongue sticking out) lawn ornament on light-colored gravel

Resting heart rate: 58 bpm, in the evening after running
Weight (after run; clothed): 84.46 kg (186.2 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,027 cal/day
Distance (running): 11.28 km (7.01 mi)
Cumulative distance (2024; ignores XT days): 102.42 km (63.64 mi)
Calories burned: 965 kcal
Average heart rate: 124 bpm     
Max heart rate: 162 bpm
Weather: sunny ☀️ 14 °C (57.2 °F), Humidity 64% Wind: 0 km/h
Time: 11:18-1:00 p.m. (1 hour, 2 minutes)
Terrain: Flat; +/- 49 ft elevation
Avg Pace: 14'29" /mile
Best pace: 13'08" /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no problem
Comments: Pleasant long run jog. Ran with Dawn. Saw a number of dogs. Recycled a Heineken bottle carelessly left in the grass. Found a local elementary school & water fountains. When entering an unknown street and did not see a "No Outlet" sign, came up with slogan, "No sign is not a bad sign". Pushing off with more of the balls of my feet seems much cushier; still a work in progress. 3 minutes running, 1 minute walking. Kept things light today, minimized huffing and puffing. And just like that--2 weeks of training completed. 24 weeks to go until the SF Marathon. Speaking of which, I am all signed-up and I think I have all the other races and such planned out for 2024. Things that can derail plans: family emergencies, COVID, injury, (?)
Any irregular feelings, aches, pains, heart rate, and so forth?: Slight discomfort in left knee at end (mild tingle/warmth), probably from turning and looking over shoulder while running (?)
Foods eaten today: Kashi GO cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x0.5), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Waterloo sparkling water (Peach) - 12 oz (x0.5), salmon filet over a bowl of "Bibigo, Cooked Sticky White Rice Bowls, Medium Grain - 7.4 oz", Ghirardelli Signature Sweetheart Premium Praline Chocolate Truffle (x3), Venchi Gianduia Chocoviar (Dark Chocolate with Hazelnut, 20g nugget, x0.5), 6 fried chicken wings with small side salad, hot ginger tea/latte

Running Journal - 2024-02-10 (Off Day)

Resting heart rate: 66 bpm
Weight (after run; clothed): 85.64 kg (188.8 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,045 cal/day
Distance (running): 0 km (0 mi)
Cumulative distance (2024; ignores XT days): 91.14 km (56.63 mi)
Calories burned: N/A kcal
Average heart rate: N/A bpm     
Max heart rate: N/A bpm
Weather: sunny ☀️ 13 °C (55.4 °F), Humidity 50% Wind: 6 km/h
Time: N/A (0 minutes)
Terrain: Flat; +/- 0 ft elevation
Avg Pace: N/A /mile
Best pace: N/A /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no problem
Comments: It is chillier than usual here and feeling muscles tightened up. Off day today. Woke up slightly fatigued but better than Friday. Calves feel like they have a bit of life in them after night of rest. Used my heated electric pad last night for the first time in a while and the warmth felt soooo good.
Any irregular feelings, aches, pains, heart rate, and so forth?: Calves tight from cold, slightly tired
Foods eaten today: Kashi GO cereal, banana, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz,

Running Journal - 2024-02-09

Resting heart rate: 104 bpm, about 5 minutes after exercise
Weight (after run; clothed): 85.0 kg (187.4 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,036 cal/day
Distance (running): 6.39 km (3.97 mi)
Cumulative distance (2024; ignores XT days): 91.14 km (56.63 mi)
Calories burned: 550 kcal
Average heart rate: 136 bpm     
Max heart rate: 162 bpm
Weather: partly sunny ⛅ 9 °C (48.2 °F), Humidity: 74% Wind: 0 km/h
Time: 10:19-11:09 a.m. (50 minutes)
Terrain: Flat; +/- ~52 ft elevation
Avg Pace: 12'35" /mile
Best pace: 12'09" /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no problem
Comments: Beautiful running day. Bit disquieting to feel dull pain in left knee, but it went away after slowing down 🤔 It has been cold and muscles felt tight, especially so my right calf muscle. Slowing down made everything more enjoyable--but also I was going downhill primarily on the return, so always psychologically boosting. Ran across the street when long stretch of no traffic, but then realized still had to cross one more time, so not sure if that great a time-saver. Passed crews of laborers repairing fences after the heavy rain & wind last weekend. One interesting feeling was landing my feet on the full pad of the balls of my feet; something to remember for next time. Remembered sunblock 👍🏼but forgot body glide 😛 Listened to audiobook which has been a really great way to enjoy the run.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slight pain in left knee (went away about halfway), tight right calf muscle, bit tired
Foods eaten today: Kashi GO cereal, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, pumpkin-spice espresso latte, banana, Lake Champlain Salted Caramel Latte Chocolate Heart, dried mango slices, pumpkin mole tamale with rice & black beans & avocado, blueberries, Waterloo sparkling water (Peach) - 12 oz, Sogo Japanese Arare Rice Crackers - 7.05 oz, Le Chic Pâtissier Heart Macaron (x2), green olives with pimento, Andronico's Community Markets deli veggie sushi tray (brown rice, avocado, cucumber) & inari sushi tray

Running Journal - 2024-02-08 (XT - Stationary Recumbent Cycle)

Resting heart rate: 70 bpm, about 5 minutes after exercise
Weight (after run; clothed): 85.91 kg (189.4 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,049 cal/day
Distance (cycling): 6.44 km (4.00 mi)
Cumulative distance (2024; ignores XT days): 84.75 km (52.66 mi)
Calories burned: 300 kcal (? unclear--bike display not great)
Average heart rate: 114 bpm     
Max heart rate: 135 bpm
Weather: partly sunny ⛅ 11 °C (51.8 °F), Humidity: 59% Wind: 7 km/h
Time: 10:45-11:35 a.m. (50 minutes)
Terrain: Flat; +/- ~0 ft elevation
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10, no problem
Comments: Very relaxed, light cross-training day. Focused on driving the pedals using quads and relaxing the calves & ankles. Helped a couple with a stroller enter as they also struggled with the automated door entry controls. Listened to audiobook. Weather is beautiful today, clear but a bit chilly. After finishing, felt exercised but not exhausted. 👍🏼 When I arrived two women in their 50's+ were exercising on the treadmill & weighted balls while talking happily in what sounded like Chinese. Wore my mask. Sister Rosetta Tharpe was mentioned on my audiobook, the "godmother of rock & roll". The audiobook also talked about gun rights & their use by minority groups in the 1960's & 1970's to help protect themselves. It sounds like such a turbulent time in American history--I have heard of it and know the importance to civil rights, but hearing about it again brings the stories to life again.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired; muscles behind knees slightly sore
Foods eaten today: Kashi GO cereal, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, espresso shot, pumpkin-spice espresso latte, spiral pasta with chicken & black olives & artichoke hearts & marinara sauce

Running Journal - 2024-02-07

Hail collected along the run

Resting heart rate: 96 bpm, about 5 minutes after exercise
Weight (after run; clothed): 86.09 kg (189.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,052 cal/day
Distance (running): 4.18 km (2.60 mi)
Cumulative distance (2024; ignores XT days): 84.75 km (52.66 mi)
Calories burned: 353 kcal
Average heart rate: 142 bpm     
Max heart rate: 171 bpm
Weather: partly sunny ⛅, then rain & hail ☔ 🌨️ 10 °C (50 °F), Humidity: 80% Wind: 16 km/h
Time: 2:53-3:23 p.m. (30 minutes)
Terrain: Flat; +/- ~69 ft elevation
Avg Pace: 11'32" /mile
Best pace: 11'22" /mile (#2)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no problem
Comments: Hail! Smaller than a pea and lasted only less than a minute, but it happened. Rain messed with touchscreen on my mobile device, as well as ... my Bluetooth earbuds (?) The audiobook skipped around a bit as my wet blue windbreaker bumped them. Then the sun came out and all was well. Dodged puddles and stayed on the sidewalks. Got lots of rest before the run today. Felt more recovered than on Tuesday.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired; muscles behind knees slightly sore
Foods eaten today: Kashi GO cereal, banana, Bolani Spinach-Filled Flatbread, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, blueberries, apple, espresso shot, mixed salad greens with baked salmon

Running Journal - 2024-02-06

Resting heart rate: 101 bpm, about 5 minutes after exercise
Weight (after run; clothed): 84.46 kg (186.2 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,027 cal/day
Distance (running): 6.02 km (3.74 mi)
Cumulative distance (2024; ignores XT days): 80.56 km (50.06 mi)
Calories burned: 536 kcal
Average heart rate: 136 bpm     
Max heart rate: 165 bpm
Weather: partly sunny ⛅ 15 °C (59 °F), Humidity: 60% Wind: 11 km/h
Time: 12:58-1:48 p.m. (50 minutes)
Terrain: Flat; +/- ~72 ft elevation
Avg Pace: 13'21" /mile
Best pace: 13'04" /mile (#2)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no problem
Comments: Really enjoying Tailwind Nutrition Recovery Drink Mix (Chocolate). One 16-ounce drink after exercise & shower, then another about an hour or so later. Pretty fatigued today. Not much spring in my steps. Additionally, I do not think I timed it quite right, re: fueling & caffeine. Felt low energy even though I ate a fig bar pack. Got it done though, and also remembered sunblock habit building. The post-storm weather is still moody and beautiful: a mix of very dark clouds, blue skies, white highlights, and comfortable temperatures. Hills keep getting greener. Also--just like that, the first week of training in the books. Half-year of training in total, so week #2 of 26.
Any irregular feelings, aches, pains, heart rate, and so forth?: Fatigued, calves a bit sore
Foods eaten today: Kashi GO cereal, banana, German potato salad (Vacaville - Pure Grain Bakery), Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, apple, Bolani Spinach-Filled Flatbread, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x2), blueberries

Running Journal - 2024-02-05 (XT - Stationary Recumbent Cycle)

Resting heart rate: 75 bpm, about 5 minutes after exercise
Weight (after run; clothed): 86.18 kg (190.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,053 cal/day
Distance (cycling): 7.24 km (4.5 mi)
Cumulative distance (2024; ignores XT days): 74.54 km (46.32 mi)
Calories burned: 260 kcal
Average heart rate: 73 bpm     
Max heart rate: 74 bpm
Weather: Overcast ☁️, then rain ☔; 14 °C (57.2 °F), Humidity: 71% Wind: 6 km/h
Time: 2:04-2:54 p.m. (50 minutes)
Terrain: Flat; +/- ~0 ft elevation
Avg Pace: N/A /mile
Best pace: N/A /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 1/10, thought I caught a slight whiff, but only once
Comments: REI visit on Sunday and got Tailwind Nutrition Recovery Drink Mix (Chocolate). I like it, possibly too much 😅 One 16-ounce drink at breakfast and another after exercise. Tired legs today. Easy first-half on the stationary recumbent cycle, then a moderate exertion on the 2nd half. Felt decently exercised, but tired. Weather has calmed a bit--one intermittent shower in the mid-afternoon, and winds back to normal. Trying to get more rest at night.
Any irregular feelings, aches, pains, heart rate, and so forth?: Legs recovering from long run, tired & sore
Foods eaten today:Kashi GO cereal, espresso pumpkin spice latte, mixed salad greens with baked salmon, Chin Chin Assam milk tea, banana, German potato salad (Vacaville - Pure Grain Bakery), Tailwind Nutrition Recovery Drink Mix - Chocolate (x2)

Running Journal - 2024-02-04

Resting heart rate: 90 bpm, about 5 minutes after exercise
Weight (after run; clothed): 85.46 kg (188.4 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,042 cal/day
Distance (running): 11.27 km (7.00 mi)
Cumulative distance (2024; ignores XT days): 74.54 km (46.32 mi)
Calories burned: 963 kcal
Average heart rate: 122 bpm     
Max heart rate: 164 bpm
Weather: Partly sunny ⛅, then heavy rain ☔, very high winds; 16 °C (60.8 °F), Humidity: 73% Wind: 50 km/h
Time: 4:13-5:58 p.m. (105 minutes)
Terrain: Flat; +/- ~62 ft elevation
Avg Pace: 14'52" /mile
Best pace: 13'54" /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no smell
Comments: Hill day; learning as I go. Joint run. Researched local hill grades using MapOMeter web site. Lots of low-grade slopes. Per Galloway, hills training for beginners is about one-half of a city block at about 1-2% grade. We also experimented with what Galloway calls acceleration gliders, basically trying to increase turnover rate for about one-half city block, then relax. We did what we could with acceleration gliders about 4 times, then did what we thought were hill repeats about 3 times. Then we continued running (Dawn ~5 miles and me about 7 miles). The context on Sunday was the weather--very high wind gusts (to 50 km/h) and eventually heavy downpour. Not ideal for practicing new training tools 😅 The hill repeats were OK, but we reached consensus that our normal route just sprinkles hills into the mix anyway, so I guess the main goal is to just focus on them for a burst of time. Preceding the acceleration gliders seems like a way to focus the mind on increasing turnover rate before the hill play, as a way to apply the same technique to going uphill. As an aside, we researched the elevation gain & grade of Dawn's hometown killer hill, on Fillmore St: it gets as high as 16.1% grade. So to train for the SF Marathon hills (gradient unknown, but steep), we will need a steeper gradient. However, Galloway seems to suggest stopping hill play once speedwork is introduced. The formal chart of days lists 3 more weeks of hill play in the next month or so of the 4:40 time goal program. It was a start, however. Wrapped up the run by myself in a cloudburst. It was fine for the most part, but carrying my phone I kept accidentally stopping my Mi Band tracker (Zepp Life app). So that was annoying but not so bad. Completely soaked by the time getting home though, but in decent spirits, all things considered. The whole day was pretty much rainy and high wind gusts, except for the small window in the afternoon which we took. Rainbow was spotted 🌈
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired; muscles behind knees slightly sore
Foods eaten today: Banana, eggs benedict (Vacaville - Pure Grain Bakery), raspberry blended latte - 16 oz, plain bagel with turkey slices & american cheese, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), Waterloo sparkling water (Peach) - 12 oz

Running Journal - 2024-02-03 (Off Day)

Resting heart rate: 59 bpm at noon
Weight (after run; clothed): 86.73 kg (191.2 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,062 cal/day
Distance (cycling): 0 km (0 mi)
Cumulative distance (2024; ignores XT days): 63.28 km (39.32 mi)
Calories burned: 0 kcal
Average heart rate: 59 bpm
Max heart rate:N/A bpm
Weather: Overcast 12 °C (53.6 °F), Humidity: 65% Wind: 8 km/h
Time: Noon
Elevation Change (+/-, in ft): 0
Avg Pace: N/A /mile
Best pace: N/A /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no smell
Comments: Cooler day. Feeling a bit creaky in the legs and calves. Hopefully getting lots of rest today for Sunday long run.
Any irregular feelings, aches, pains, heart rate, and so forth?: Sore legs & calves
Foods eaten today: Kashi GO Crunch cereal, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz. plain bagel with yuzu fruit spread, Tony's Chocolonely Dark Milk Chocolate With Brownie Bar - half a row,

Running Journal - 2024-02-02

 

Faint rainbow - before the rain & hail (filter applied to help with visibility)

Resting heart rate: 104 bpm, about 5 minutes after exercise
Weight (after run; clothed): 85.64 kg (188.8 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,045 cal/day
Distance (running): 7.00 km (4.35 mi)
Cumulative distance (2024; ignores XT days): 63.28 km (39.32 mi)
Calories burned: 617 kcal
Average heart rate: 143 bpm     
Max heart rate: 172 bpm
Weather: Partly sunny with passing heavy rain shower (with light hail!) 12 °C (53.6 °F), Humidity: 93% Wind: 10 km/h
Time: 11:23-12:15 p.m. (50 minutes)
Terrain: Flat; +/- ~58 ft elevation
Avg Pace: 11'55" /mile
Best pace: 11'13" /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no smell
Comments: Remembered sunblock & body glide (for chafing) ✅ Hail! About 20 minutes into the run, a passing rainshower drenched the area, and even had some small light hail pellets bouncing off me. Not so bad, but it messed with my phone screen & earbuds a bit. The runoff water made it a bit tricky. Caught a rainbow on photo. Began listening to new audiobook, which suggested listening to Earth, Wind & Fire's That's the Way of the World. Oh man, I hit play on that and was transported for the next 6 minutes, running on air. Of course I had heard it before, but it hit different on the home stretch and was so nice. Directly led to my best pace of the run, ha.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired; muscles behind knees slightly sore
Foods eaten today: Kashi GO Crunch cereal, espresso latte (x1) with nonfat milk, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), plain bagel with slice of American cheese & 4 slices turkey, mixed salad greens with strawberry vinaigrette & cherry tomatoes & croutons, Waterloo sparkling water (Peach) - 12 oz, Sogo Japanese Arare Rice Crackers - 7.05 oz