Running Journal - 2024-03-31

Muscovy Duck (Domestic type) Cairina moschata - Hidden Lake Park, Milpitas, California

Time: 11:52-12:59 p.m. (1hour 7 minutes)
Resting heart rate: 84 bpm (10 minutes after exercise)
Weight (after run; clothed): 84.10 kg (185.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,022 cal/day
Distance (running): 8.08 km (5.02 mi)
Cumulative distance (2024; ignores XT days): 311.01 km (193.25 mi)
Calories burned: 644 kcal
Average heart rate: 115 bpm     
Max heart rate: 144 bpm
Weather: sunny 🌞 17° C (62.6° F), Humidity 54% Wind: 6 km/h
Terrain: 138 ft elevation gain
Avg Pace: 13'27" /mile
Best pace: 12'44" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Found a Muscovy Duck (seems like an adult drake) on our first visit to Hidden Lake Park in Milpitas today. Maintenance long run: 5 miles. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Felt drained at the start--but OK after running; it is like I gave my body something to do, and it said, Fine. Adjusted lower shoe laces before the run to help keep my feet more centered in the toe box area: pulled one side tighter and then pulled up the slack to the top repeatedly until done. This seemed better, but noticed a bit of movement a bit higher, near the ankle, so will tweak further next time. Weather was great. Finished without injury and feeling pretty good. Went out for post-run dessert. Finished the day watching Bad Batch and catching up on a few maintenance tasks. Pace was slower than the 12'40"/mile target pace for 3 of 5 miles, but 3rd & 5th mile ended close enough to the target (12'44" & 12'50", respectively). I think this includes wait times at stop lights though, as just now seeing the Run Settings has Auto Pause = Off. Subscribed to Strava Premium on a monthly rate, just for the map suggestions it provides. My favorite runs have wildlife & get away from the urban areas. Next week = 15 mile long run. Will probably reach consensus with Dawn about running a segment together, then I will tackle the rest of the distance solo. I am not aware of a course nearby with mile markers, so Strava map suggestions based on miles & terrain help with figuring out what to do in an efficient fashion. Charging the Garmin Forerunner 965 smartwatch overnight--was down to 9%. One consideration Wirecutter suggested (vs. the Coros Pace 3) was battery life, estimating ~24 days for the Coros Pace 3. Honestly though, I charge the Garmin Forerunner 965 smartwatch once a week and...it is fine. It has a 420 mAh battery. Garmin lists the expected longevity per various usage scenarios. Charging is pretty quick. Attached to my laptop via the USB-C cable, I've gone from 9% to 30% in maybe 10 minutes. I noticed the battery icon was low before heading out today, and the watch still lasted OK for the whole day. Really happy with the watch so far. The only quibble is interval running--still manually drilling down into the "training" sub-menu to get to structured repeats each time. I just do not care enough to make it a deal-breaker though. I use Strava & Zepp Life as workarounds to manage mile repeats on my phone, so no problem.
Any irregular feelings, aches, pains, heart rate, and so forth?: Partly drained feeling
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, banana (x0.5), Bizzy Cold Brew Organic Espresso Blend (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, K On the Go - Taro Latté (16 oz) & chocolate cheesecake dessert (x0.5), De Afghanan Cuisine - Shola (Afghan sticky rice made with short grain rice, mung bean and the meat from a lambshank) & Kabob Sampler (Chaplee Patty and 3 pieces of chicken, teka and lamb kabob), gin & tonic, Skinnypop Microwave Sea Salt Popcorn (x0.5), Trader Joe's Organic Yellow Corn Tortilla Chip Rounds, Tropical Fields Durian Mochi (x3 at 15g each), Ben & Jerry's Mint Chocolate Chance, Nature's Bakery Fig Bar - 2 oz twin pack (Blueberry)

Running Journal - 2024-03-30 (Off day)

Time: 9:26 p.m.
Resting heart rate: 54 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): 0 km (0 mi)
Cumulative distance (2024; ignores XT days): 302.93 km (188.23 mi)
Calories burned: N/A kcal
Average heart rate: N/A bpm     
Max heart rate: N/A bpm
Weather: rainy ☔
Terrain: N/A ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Off day. Got coffee at a new place, then visited Kinokuniya San José (near Mitsuwa Marketplace), where I picked up The Art of Kiki's Delivery Service. At home I worked on a few projects. Replaced my home office desk with a six-foot surface (was four feet)--so the cats could have a stable shelf to look out the window. Dawn played clarinet. I also made our reservation for the hotel for the San Francisco marathon in late July. Costco Travel actually was pretty helpful, and they currently have a promotional 20% off their already good pricing (had to call but they were really helpful). So that's all sorted. Noticed my heart rate was 54 beats per minute, which was pretty great. Ended the day with take-out from Fremont Restaurant Week specials from De Afghanan Cuisine. Weather was intermittently rainy.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, banana (x0.5), Kirkland Signature Sparkling Water - Lime (12 Oz), Croissante - Matcha Chocolate croissant (x0.5) & Chocolate Ganache Tart (x0.5), T-Square Coffee & Tea - Iced Malt Beer Flavor Oat Espresso (alcohol-free) 12oz, De Afghanan Cuisine - Shola (Afghan sticky rice made with short grain rice, mung bean and the meat from a lambshank) & Kabob Sampler (Chaplee Patty and 3 pieces of chicken, teka and lamb kabob) & baklava (x0.5) & Firni (Milk pudding topped with ground pistachios), Rascal Wine - 2022 Rascal Oregon Pinot Noir (1 glass), Dick Taylor Microbatch #65: Extra Virgin Olive Oil Chocolate (1 square)

Running Journal - 2024-03-29

Time: 11:51-12:41 p.m. (50 minutes)
Resting heart rate: 84 bpm (10 minutes after exercise)
Weight (after run; clothed): 83.64 kg (184.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.3 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,015 cal/day
Distance (running): 6.39 km (3.97 mi)
Cumulative distance (2024; ignores XT days): 302.93 km (188.23 mi)
Calories burned: 503 kcal
Average heart rate: 121 bpm     
Max heart rate: 141 bpm
Weather: overcast/slightly wet 🌧️ 15° C (59° F), Humidity 48% Wind: 35 km/h
Terrain: 243 ft elevation gain
Avg Pace: 12'36" /mile
Best pace: 12'14" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: 300 kilometers today ✅ Got our run in before the rains, though some very light sprinkles started as we ran. Pretty windy, but once we got our temperatures up it was not as chilly. Felt pretty rested, running a pace about what Galloway suggested for training. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8 oz), Sogo Japanese Arare Rice Crackers - 7.05 oz, banana, mixed salad greens with baked salmon, plain bagel with Kirkland Signature Organic Hummus - 2.5 oz, Girl Scout Cookies - Trefoils (x4), Nature's Bakery Fig Bar - 2 oz twin pack (Blueberry), York Peppermint Patty (1.4 oz), Pumpkin tamale with black beans & rice, Korean japchae, Indian soda Limca (300 mL), Trader Joe's Organic Yellow Corn Tortilla Chip Rounds

Running Journal - 2024-03-28 (XT - Stationary Recumbent Cycle)

Time: 4:48-5:38 p.m. (50 minutes)
Resting heart rate: 74 bpm (15 minutes after exercise)
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): 6.04 km (3.75 mi)
Cumulative distance (2024; ignores XT days): 296.54 km (184.26 mi)
Calories burned: 300 kcal
Average heart rate: 89 bpm     
Max heart rate: 98 bpm
Weather: partly sunny ⛅ 16° C (60.8° F), Humidity 46% Wind: 26 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Doctor appointment in the morning, so did not free up to exercise today until last afternoon. Listened to an audiobook. Pretty relaxing session. Level = 8.
Any irregular feelings, aches, pains, heart rate, and so forth?: Tired
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8 oz, x2), Sogo Japanese Arare Rice Crackers - 7.05 oz, banana, mixed salad greens with baked salmon, plain bagel with Kirkland Signature Organic Hummus - 2.5 oz, Girl Scout Cookies - Trefoils (x4), Nature's Bakery Fig Bar - 2 oz twin pack (Blueberry), York Peppermint Patty (1.4 oz), Pumpkin tamale with black beans & rice, Korean japchae, Indian soda Limca (300 mL), Trader Joe's Organic Yellow Corn Tortilla Chip Rounds

Running Journal - 2024-03-27

Time: 6:23-6:58 p.m. (50 minutes)
Resting heart rate: 78 bpm (10 minutes after exercise)
Weight (after run; clothed): 84.19 kg (185.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,023 cal/day
Distance (running): 4.44 km (2.76 mi)
Cumulative distance (2024; ignores XT days): 296.54 km (184.26 mi)
Calories burned: 345 kcal
Average heart rate: 120 bpm     
Max heart rate: 138 bpm
Weather: overcast/wet 🌧️ 16° C (60.8° F), Humidity 67% Wind: 13 km/h
Terrain: 105 ft elevation gain
Avg Pace: 12'40" /mile
Best pace: 11'50" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: More energy today; slept decently. Late afternoon run with Dawn. Weather was pleasant. No gnats (they seem to like warmth & sun). Somewhat wet conditions from some passing rain earlier in the day, but mostly dry from the breeze. Lots of people walking dogs. Talked about hotel for the upcoming San Francisco marathon: pros & cons of different rooms, prices, what we might like, etc.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slight soreness in throat?
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, espresso double shot (x3), Ghirardelli Macchiato Coffee Dark Chocolate Square (15g), Sogo Japanese Arare Rice Crackers - 7.05 oz, banana, mixed salad greens with baked salmon, plain bagel with Kirkland Signature Organic Hummus - 2.5 oz, SOJO Ramen (Beef Sukiyaki Ramen in pork broth with sliced beef, onion, poached egg, pickled ginger), Choya Sparkling Yuzu Drink - 11.5 fl oz (x0.5), Kirkland Signature Sparkling Water - Lime (12 Oz), Girl Scout Cookies - Do-si-dos (Peanut Butter Sandwich; x5)

Running Journal - 2024-03-26

Time: 6:23-7:13 p.m. (50 minutes)
Resting heart rate: 77 bpm (10 minutes after exercise)
Weight (after run; clothed): 84.19 kg (185.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,023 cal/day
Distance (running): 5.87 km (3.65 mi)
Cumulative distance (2024; ignores XT days): 292.10 km (181.50 mi)
Calories burned: 438 kcal
Average heart rate: 112 bpm     
Max heart rate: 130 bpm
Weather: mostly sunny 🌤️ 15° C (59° F), Humidity 61% Wind: 22 km/h
Terrain: 0 ft elevation gain
Avg Pace: 13'43" /mile
Best pace: 13'40" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Tired today from poor sleep. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Also remembered to play my mobile game. Ran with Dawn in the late afternoon golden hour. Pleasant in every way. Woke up and the muscles behind my right knee felt sore. It got better over the course of the day, and no trouble while running. My left ankle also felt a bit off when I awoke, but no trouble while running. I don't think I've mentioned this before, but there are spots on the run which have clouds of gnats. 😖 Not great. At least we get through and then it is over. Wore compression leggings today, as I figured I should keep using them if I saw a benefit. All went well. My next long run is in 2 weeks, a 15-mile day. There are 3 local trail half marathons on Sat, April 6: 1) Golden Gate Headlands Marathon, Half Marathon & 10K (2,112' Up, 2,108' Down; by Marin Headlands); 2) Diablo Trails Challenge 50k Half Marathon 10k & 5k (+2,399 ft / -2,399 ft; by Mt. Diablo); and 3) Santa Teresa King Richard Annual Trail Run (5K, 10K, 10 Mile, Half Marathon; 2,552ft Ascent; by south San Jose). On Sun, Apr 7, I see 1 local half marathon: Annadel Half Marathon 10k & 5k (1,702 ft; up by Petaluma). That elevation gain is something to think about 😅 ⛰️
Any irregular feelings, aches, pains, heart rate, and so forth?: Pretty tired from lack of sleep. Muscles behind right knee sore (going easy today)
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Bizzy Cold Brew Organic Espresso Blend (8 oz), falafel plate leftovers: pita bread & hummus & falafel & rice, Girl Scout Cookies - Do-si-dos (Peanut Butter Sandwich; x5) & Samsosa (x2), Ito En Oi Ocha Unsweetened Green Tea - 16.9 fl oz, Ghirardelli Macchiato Coffee Dark Chocolate Square (15g), Sogo Japanese Arare Rice Crackers - 7.05 oz, Kirkland Signature Sparkling Water - Lime (12 Oz), Trader Joe's Organic Yellow Corn Tortilla Chip Rounds, Hyderabad Dum Biryani - Hyderabadi Paneer Biryani, Bolani Spinach-Filled Flatbread, apple

Running Journal - 2024-03-25 (XT - Stationary Recumbent Cycle)

Time: 11:50-12:40 p.m. (50 minutes)
Resting heart rate: 85 bpm (15 minutes after exercise)
Weight (after run; clothed): 84.10 kg (185.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,022 cal/day
Distance (cycling): 7.72 km (4.80 mi)
Cumulative distance (2024; ignores XT days): 286.22 km (177.85 mi)
Calories burned: 386 kcal
Average heart rate: 94 bpm     
Max heart rate: 134 bpm
Weather: partly sunny ⛅ 16° C (60.8° F), Humidity 57% Wind: 15 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: XT recumbent cycling day. Started a bit slow for 5-10 minutes, then settled in at "level 8" (of 20). Seat setting was #22. Remembered my Garmin HRM-Pro Plus Heart Rate Monitor, and skipped anti-chafing & sunblock (indoors). ✅ No one stopped by while I exercised. Weather outside seems a bit transitional after a rainy weekend. Some patches of blue sky. Finished my audiobook. Pleasantly surprised by the amount of energy in my legs; felt like a 7-8 out of 10 workout, in terms of intensity. Wiped down equipment after with the provided wet wipes. Reflecting on the Sunday half-marathon long run this morning, it occurred to me choosing the Under Armour compression leggings maybe was not the best idea, given the length of the run. I had used them in the past but they caused my athletic shorts at the time to slide down. This time I better secured them, plus the choice of lighter shorts seemed to work just fine. I just made sure to fully pull them up as far as I could. Given the intensity I am currently able to do at the end of a 13-mile run, and what I was able to do today, I am feeling cautiously optimistic about possibly trying to run a bit more on-pace for a 4:40 marathon finish. For maintenance runs, that means about a 11:40/mile pace, so the result with walk breaks is a 12:40/mile pace. For the marathon itself--10:40/mile pace--That might mean a 9:40/mile running pace (?) Maybe 4:40 is too optimistic. This calculator hints at my needing to run a 9:40/mile pace, if walk breaks = 19:59/mile pace. On Sunday, the actual walk break pace was even slower, about 21-minutes/mile pace. It suggests I run approximately a 5.5 miles per hour pace, on average. 9:40/mile pace is pretty fast though, for me. Hrm. I'd feel more confident about race day if the math penciled out--right now, I'm not sure I'm training properly to hit 4:40. Just finishing and not feeling overcooked (as I was in 2006), however, would also be great.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slightly sore/tired from Sunday
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso shots (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x1.5), banana, Kirkland Signature Sparkling Water - Lime (12 Oz), Trader Joe's Spicy Lentil Wrap with Spicy Tahini Sauce, baked chicken breast (x0.5)

Running Journal - 2024-03-23 (Long Run - 13 miles)

Coyote Lagoon at Don Edwards - what looks like a Snowy/Great Egret at left & Double-crested Cormorant at right, along with other waterbirds

Time: 10:44-1:38 p.m. (2h 54m)
Resting heart rate: 113 bpm
Weight (after run; clothed): 83.91 kg (185.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,019 cal/day
Distance (running): 21.11 km (13.12 mi)
Cumulative distance (2024; ignores XT days): 286.22 km (177.85 mi)
Calories burned: 1,628 kcal
Average heart rate: 118 bpm     
Max heart rate: 170 bpm
Weather: mostly sunny & windy 🌤️ 🍃 14° C (57.2° F), Humidity 72% Wind: 22 km/h
Terrain: 299 ft elevation gain
Avg Pace: 13'16" /mile
Best pace: 7'45" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (not stinky)
Comments: Half-marathon milestone ✅ Eight weeks of training complete (of 26) ✅ Ran around Coyote Creek Lagoon Trail with Dawn which was lovely. Lots of nature: water, waterfowl, views of SF Bay. I had forgotten the lovely sound of birds chirping loudly while flocking together in marshes & cattails. Such a nice getaway from concrete & asphalt and vehicles. Running on gravel was a bit more challenging, but not too bad. Passed a few friendly people also out enjoying the day. We passed a patio furniture chair someone had placed on the edge of the creek for their own uses, and it reminded Dawn of "Angry Chair", a 1992 song by the American rock band Alice in Chains. It was windy! Steady winds of ~22 km/h with gusts up to 33 km/h. We faced the headwinds early on the way north. We stopped at two gas station convenience stores and hydrated with electrolyte drinks. Lots of new housing, some of which is still under construction. At Lila Bringhurst Community Park, we observed a sizeable crowd of people celebrating the Hindu Holi festival by throwing water & colorful powders on each other. Wikipedia says these are called Gulal or abir (Bengali: আবীর) or abhir (Odia: ଅଭୀର). After getting home after 10 miles, I had half of a recovery drink, re-applied sunblock, then headed out solo to finish 3 more miles. These went really well. I think the recovery drink helped, as did resting frequently. My legs felt really warmed up and after about a mile or so I really went all out, getting to a pace of 7:45/mile, which felt pretty good. I had the wind at my back during this section. However, when running into the wind in the next interval, I was also in the ~8-minute/mile pace range, which was nice. The three miles ended and I walked just a block or two home. Another recovery drink, shower, and then a little treat: visiting 99% Tea House - ChaChaCha for the first time to get a sticker for Fremont Restaurant Week 😋 The Einspänner Coffee (Viennese Coffee) had a double shot of espresso, so that will likely keep me up late 🙃 The 10 Won PPang (mochi waffle with mozzarella cheese) was about as delicious as you can imagine, and it was fun to watch them use the waffle maker. They offer other fillings: corn, bacon, Nutella, and red bean paste. 👍🏼 Ran a few errands and just crashing for the rest of the night. Feeling...OK for having run a half-marathon. Especially feeling positive about having a lot of extra energy at the end for the last three miles.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle felt slightly sore, lower-right back slightly sore, feet: inner soles by toes a bit sore, top of left toe a bit sore, some toes a bit sore (tighten laces?)
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x1.5), banana, Gatorade Gatorlyte Elerolyte Beverage Glacier Freeze - 20 Oz (x0.5) & Cherry Lime - 20 Oz (x0.5), 99% Tea House - ChaChaCha - Einspänner Coffee (Viennese Coffee) - Nutty Brown style & 10 Won PPang (mochi waffle with cheese; x0.5), Hyderabad Dum Biryani - Hyderabadi Paneer Biryani & Veg Ball Manchurian

Running Journal - 2024-03-23 (Off day)

Time: 9:00 p.m.
Resting heart rate: 77 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): 0 km (0 mi)
Cumulative distance (2024; ignores XT days): 265.11 km (164.73 mi)
Calories burned: N/A kcal
Average heart rate: N/A bpm     
Max heart rate: N/A bpm
Weather: rainy ☔ 10° C (50° F), Humidity 81% Wind: 2 km/h
Terrain: N/A ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Off day. Got coffee & dessert in the morning, then went out for local restaurant in the evening. Spent a few hours doing light house maintenance (cleaned bathroom overhead fans of dust) & laundry. Felt tired today, probably from lack of sleep. Kittens playing woke me up in the morning around 5-6 a.m. Tomorrow is 13 miles.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired, probably from not sleeping enough
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Kirkland Signature Sparkling Water - Lime (12 Oz), glass of white wine (Kirkland Signature Friuli Grave Pinot Grigio - 2022), Tamper Room - Tomato Mozzarella Croffle (toasted croffle with mozzarella cheese, grape tomatoes, olive oil, and fresh basil, x0.5) & Ube Latte, Hyderabad Dum Biryani - Bullet Naan & Gulab Jamun & Samosa & Hyderabadi Paneer Biryani & Veg Ball Manchurian

Running Journal - 2024-03-22

Time: 5:44-6:34 p.m. (50 minutes)
Resting heart rate: 77 bpm (15 minutes after exercise)
Weight (after run; clothed): 85.00 kg (187.40 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): 6.47 km (4.02 mi)
Cumulative distance (2024; ignores XT days): 265.11 km (164.73 mi)
Calories burned: 503 kcal
Average heart rate: 120 bpm     
Max heart rate: 141 bpm
Weather: overcast ☁️ 17° C (62.6° F), Humidity 62% Wind: 22 km/h
Terrain: 207 ft elevation gain
Avg Pace: 12'26" /mile
Best pace: 12'08" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Got the run in before the rains started this evening. A few sprinkles, but mostly just cool welcome winds blowing in from the south. We ran a fairly brisk pace and ended up with an average pace about where I think I should be for the 4h:40m result. I'm not 100% but I think that makes sense. I walked a lot today before the run, about 10K steps. I had dropped my vehicle off for repairs and then walked around the neighborhood. Found Pop's Cafe, run by the son of a kickboxer coach. Their drip coffee was not great, but the rest of the menu looked decent. Spent the greater part of the day at a cafe and had a delicious french toast stack & pistachio latte. Did NOT like the amber ale: too hoppy for me. But it was the darkest they had. Next time I'll try something else. The run itself seemed fine. Still not sure what I'll do for a 13-mile run. I talked with Dawn today and we think we'll probably do something around 9 miles, then I'll finish with a 4-mile run solo. That way we can run together for a distance that stays within the limits of her arches. Crashed at home after and watched Three Body on streaming video.
Any irregular feelings, aches, pains, heart rate, and so forth?: Outer left ankle slightly sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, banana, Ghirardelli Macchiato Coffee Dark Chocolate Square (15g), Sogo Japanese Arare Rice Crackers - 7.05 oz, Kirkland Signature Sparkling Water - Lime (12 Oz), Girl Scout cookies - Adventurefuls (x5), Hops and Beans Cafe - pistachio latte & Orange Blueberry Stack (2 Texas Toast dipped in French toast batter. Filling made of: Mascarpone cheese, whipping cream and strawberry smoothie mix) & Zorro Castaño - King Cong Brewing Co.: a hoppy amber ale, Organic Split Pea Soup & Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, leftovers: Chipotle Lime Chicken Salad (x0.5) & Grilled Tofu Papaya Salad (x0.5), Pacific Redwood Organic Red wine (1 glass), Skinnypop Microwave Sea Salt Popcorn

Running Journal - 2024-03-21 (XT - Stationary Recumbent Cycle)

Time: 3:29-4:19 p.m. (50 minutes)
Resting heart rate: 92 bpm (15 minutes after exercise)
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 (cycling): 4.02 km (2.50 mi)
Cumulative distance (2024; ignores XT days): 258.64 km (160.71 mi)
Calories burned: 250 kcal
Average heart rate: 95 bpm     
Max heart rate: 125 bpm
Weather: sunny ☀️ 21° C (69.8° F), Humidity 53% Wind: 20 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Cycling XT day. Remembered my Garmin HRM-Pro Plus Heart Rate Monitor, and skipped anti-chafing & sunblock. Moderate exercise at level 7 or 8, then more aggressive in the last 5 minutes or so. Spent some time on Strava looking at ~13-mile courses for this Sunday. Rain in the forecast on Friday afternoon & Saturday & Sunday morning, but hopefully Sunday will have an opening for a run. The 11-mile run went mostly well and I enjoyed taking breaks at various spots for recovery drinks. I'd like to explore new areas too, especially trails with views of the SF Bay. Also the possibility to split my runs into a morning & an afternoon run. That would let me relax a bit and recover.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle felt slightly sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, banana, Bizzy Cold Brew Organic Espresso Blend (8 oz; x2), Ghirardelli Macchiato Coffee Dark Chocolate Square (15g), Sogo Japanese Arare Rice Crackers - 7.05 oz, Kirkland Signature Sparkling Water - Lime (12 Oz), cheese bagel with turkey slices & cheese, Girl Scout cookies - Trefoils (x5), Ito En Oi Ocha Unsweetened Green Tea - 16.9 fl oz

Running Journal - 2024-03-20

Time: 5:44-6:19 p.m. (35 minutes)
Resting heart rate: 86 bpm (15 minutes after exercise)
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): 4.35 km (2.70 mi)
Cumulative distance (2024; ignores XT days): 258.64 km (160.71 mi)
Calories burned: 332 kcal
Average heart rate: 111 bpm     
Max heart rate: 136 bpm
Weather: sunny ☀️ 15° C (59.0° F), Humidity 56% Wind: 10 km/h
Terrain: 49ft elevation gain
Avg Pace: 12'59" /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Late afternoon golden-hour run 💯 Pretty easy pace, but a bit faster than on Tuesday. We ran around the local neighborhood. Today we ran into an ungated community for what seems like older people. I had run in it multiple times, but this time we happened to pass the manager, and he smiled, introduced himself, and let us know it was private property 🙃 It was pretty friendly. So that is a bit disappointing, as I enjoyed running around and seeing the plants & lawn decorations. But fair. Feeling pretty good overall. My shoulder muscles must have been the ones which had the spasm on Tuesday, as today they feel a bit sore when I put them under strain. I think they will heal OK in a few days though. One thing Galloway seems to do is take the heart rate (in beats-per-minute) at the same time each day. Currently, I'm taking it after the run. 🤔
Any irregular feelings, aches, pains, heart rate, and so forth?: Pretty OK. Shoulder muscles a bit sore.
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, banana, Bizzy Cold Brew Organic Espresso Blend (8 oz), apple, Ghirardelli Macchiato Coffee Dark Chocolate Square (15g), Sogo Japanese Arare Rice Crackers - 7.05 oz, Goodles "Down the Hatch", Kirkland Signature Sparkling Water - Lime (12 Oz), plain bagel with turkey slices & cheese, Tropical Fields Durian Mochi (x3 at 15g each), Girl Scout cookies - Trefoils & Adventurefuls, Ito En Oi Ocha Unsweetened Green Tea - 16.9 fl oz, Ayo Foods Waakye beans & rice bowl (8.0 oz), Knudsen Lowfat Cottage Cheese - Small Curd (half-bowl)

Running Journal - 2024-03-19

Time: 5:54-6:44 p.m. (50 minutes)
Resting heart rate: 85 bpm (15 minutes after exercise)
Weight (after run; clothed): 84.73 kg (186.8 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): 6.15 km (3.82 mi)
Cumulative distance (2024; ignores XT days): 254.29 km (158.01 mi)
Calories burned: 475 kcal
Average heart rate: 119 bpm     
Max heart rate: 142 bpm
Weather: sunny ☀️ 18° C (64.4° F), Humidity 61% Wind: 19 km/h
Terrain: 180 ft elevation gain
Avg Pace: 13'06" /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Golden hour run 🌟 Ran with Dawn. Nice and easy pace. Was cleaning windows on Monday and as I twisted and stretched felt a spasm in my upper back muscles 😝 Felt pretty good today but a few muscles still feel slightly sore. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Also remembered to play my mobile game. Ran around local parks. Talked about where we might go to run part of the 13-mile long run on Sunday. Shoes: already have logged 46 out of suggested 400 miles (~11%; since March 3, 2024, a bit over 2 weeks). Time flies. At this pace, I think they will still have some life in them by July (?) Hrm. 18 weeks left, so 9 * 11% = 99% (?) Looks like they will be reaching end-of-life about the time of the marathon 🤔 Or maybe sooner, as I am ramping up the mileage as I get closer. Good to track. Was mentioning while we ran that the running "honeymoon" is over and it feels a bit more like a grind. Part of that I think is the desire to get to the 4:40 marathon pace, so I push myself harder. Galloway says this is counterproductive, however. So today we just went out and did the time in an easy fashion. We ran faster on the return, going mostly downhill. It felt pretty good. I still have an open question as to what Galloway means when he says to run the maintenance runs 2-minutes/mile slower than the race pace (4:40 = 10'40"/mile pace)...does he mean run the run portions at 12'40"? Because overall the average pace ends up slower than 12'40" due to the walk breaks. Or does he mean run the run portions faster than 12'40", so--with the walk breaks--the overall pace is 12'40" (?) On Wednesday, March 13, I ran an average 12'45"/mile pace, with an overall average running pace of 11'44"/mile. On Friday, March 8, I ran an average 12'46"/mile pace, with an overall average running pace of 11'50"/mile. So that seems like the target for when I'm running, if Galloway means to complete the maintenance runs with an overall average pace two minutes/mile slower. Pretty easy to remember: 12'40"/mile pace, run ~11'40"/mile pace with walk breaks.
Any irregular feelings, aches, pains, heart rate, and so forth?: Upper back a bit sore
Foods eaten today: Kashi GO Chocolate Crunch Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, banana, Bizzy Cold Brew Organic Espresso Blend (8 oz), Burmese Chicken Curry with Potatoes & brown rice (x0.25), apple, Ghirardelli Macchiato Coffee Dark Chocolate Square (15g), Sogo Japanese Arare Rice Crackers - 7.05 oz, Punkin Ale - Dogfish Head Craft Beers - 12 oz, Goodles "Down the Hatch" & "Here Comes Truffle", Kirkland Signature Sparkling Water - Lime (12 Oz), plain bagel with Kirkland Signature Organic Hummus - 2.5 oz

Running Journal - 2024-03-18 (XT - Stationary Recumbent Cycle)

Time: 9:58-10:48 a.m. (50 minutes)
Resting heart rate: 76 bpm (15 minutes after exercise)
Weight (after run; clothed): 84.37 kg (186.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,026 cal/day
Distance (cycling): 5.47 km (3.40 mi)
Cumulative distance (2024; ignores XT days): 248.14 km (154.19 mi)
Calories burned: 405 kcal
Average heart rate: 109 bpm     
Max heart rate: 134 bpm
Weather: sunny ☀️ 14° C (57.2° F), Humidity 60% Wind: 0 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Cycling day. Starting week 8 (of 26). Set recumbent seat setting to #22 & exercised at level = 8 today. One other man running who left after about 10 minutes. Finished one audiobook and started a new one. This was a moderately-hard exercise, with legs feeling somewhat rubbery after. Remembered the Garmin HRM-Pro Plus Heart Rate Monitor, but skipped sunblock & anti-chafing. Overall feeling pretty good today after Sunday race.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slight irritation in right inner ankle
Foods eaten today: Kashi GO Chocolate Crunch Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, banana, Bizzy Cold Brew Organic Espresso Blend (8 oz, x2)

Running Journal - 2024-03-17 (Oakland 10K Race - Oakland Marathon)

2024 Oakland Marathon - 10K Finisher Medal

"Designer Blakely Dadson honored the Coastal Live Oak Acorn and the energy it has provided the region"

Time: 8:30-9:45 a.m. (1 hour, 15 minutes)
Resting heart rate: 69 bpm (several hours after exercise)
Weight (after run; clothed): 84.64 kg (186.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,030 cal/day
Distance (running): 10.04 km (6.24 mi)
Cumulative distance (2024; ignores XT days): 248.14 km (154.19 mi)
Calories burned: 784 kcal
Average heart rate: 127 bpm     
Max heart rate: 148 bpm
Weather: sunny ☀️11° C (51.8° F), Humidity 97% Wind: 6 km/h
Terrain: 108 ft elevation gain
Avg Pace: 12'02" /mile
Best pace: 11'52" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Results of the Oakland 10K race (Oakland Marathon 2024): Chip Elapsed Time 1:15:00; Overall Pace 12:05/mile; Age Place 47th (M45 - 49); Gender Place 538th; Race Place 1074th of 1617. This was a fun run and we ran mostly comfortably without stopping to walk. We awoke around 4:30 a.m., got out of the house by 5:30 p.m., and arrived in downtown Oakland around 6:10-6:15 a.m. Our parking destination was the Alcopark Parking Garage, on Jackson Street, between 13th & 14th Street, as suggested by the race web site. We took the I-880 41A exit, crossing Oak Street and continuing on 6th Street. Traffic was gridlocked. It seemed cars had converged from every direction and for whatever reason traffic was backed up and not moving. After maybe 30-40 minutes we had succeeded in turning right onto Jackson Street and crossed 7th Street. It was bad. We gave up and turned left onto 8th Street, drove up about 2.5 blocks and found plenty of free on-street parking (we parked next to Saint Anna Coffee Shop & across from Green Fish Seafood Market (E&F inc). Walked a few blocks to Cafe Uccello on 14th Street and got coffees and admired the art. Cafe Uccello encourages visitors to use provided markers to decorate the walls with art & messages 💜 Left Cafe Uccello around 7:05 a.m. and walked with coffees down an empty 14th Street, past the Little Stars Pre-School & Oakland Public Library & Alameda County Superior Courthouse & Oakland Museum of California, arriving at Lake Merritt & the Henry J. Kaiser Convention Center. Some of the small businesses we passed on the way reminded us of the small business Haruki Murakami started--we started listening to their 2015 audiobook Novelist as a Vocation. We watched the start of the Half-Marathon which had apparently started late. Stood around and took a few selfies in front of the event social media walls. It was a bit confusing as we did not know where to wait; we ended up waiting about where we should have, by the steps to the Oakland Museum of California at the intersection of 11th Street & Lake Merritt Boulevard. People-watched. Looked at branded clothing in a vendor tent (Under Armour "UA Qualifier Run 2.0 1/2 Zip" in turquoise) but ultimately decided against buying it. A number of people warmed-up aggressively, others leisurely. Dawn stretched her knees. I played mobile phone games & setup my watch for the run. Forgot to apply sunblock before leaving the car 😛 Remembered the other 2 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing. Oakland District 3 (which seems to encircle Lake Merritt) Council Member Carroll Fife spoke a few words. Our race started just a bit late, with a puff of white smoke at the starting line. The initial countdown was a bit off--we heard "3, 2, " and then it cut off. After a minute or so delay the race started with the smoke. We ran without stopping. Runners sorted themselves and eventually we had a relatively stable group around us at our pace. Lake Merritt was very pretty today. The announcers said the 2023 race was rainy and muddy. Volunteer tables were well staffed and we got electrolytes several times along the way. Live music: there was an ensemble playing jazz (trombone, etc.--wish I knew the tune), at least two DJ's, a drum corps, and of course amplified music at the start/finish. A person in an inflatable Garfield the cat costume was by one of the DJ locations. A number of men with denim biker jackets with large patches on the back reading "Survivor" (sp?) helped with security. We ran by gentrified areas and not-so-gentrified areas. Lots and lots of beautifully colorful graffiti artwork. Then we rounded the last corner. The finishing line was crowded by lots of people, so many it was unclear whether we had enough room for all of the people around us to fit. Finished without injury, and a bit winded, but feeling OK. After finishing, we walked around a bend to the area with refreshments: Gatorade, Open Water ("Canned water for clean oceans"), and bananas. It was very crowded as people collected medals. Eventually we realized we had to switch to the 10K line. We had not seen its sign clearly through the many crowd members. Volunteers started handing out ribboned medals to anyone who wanted one. The marathon medals had purple ribbons, half-marathon was red, 10K was gold/yellow, and 5K was cyan/blue. All medals seemed the same design. We used the toilets, then walked through the vendor tables and to the entrance of the Henry J. Kaiser Convention Center. One of the signs had advertised "Beer Garden", for which each runner had a ticket for a free beer. However, we guessed that the long, non-moving line was for this free beer, and we had had enough of lines for one day. We exited out onto 10th Street and walked back to our car. We recharged our phones, and decided to celebrate at a German restaurant, Brotzeit Lokal Biergarten in Oakland. I had challah French toast & shared a Nutella cheesecake. For drinks I had a Russian River Imperial Stout (1 pint) and Dawn had a Lokal margarita. The drive home afterward was uneventful and also very slow on I-880.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired (mostly from lack of sleep)
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (4 oz), electrolytes (x4), GU Vanilla Bean energy gel (1.1 oz), banana, coffee latte - 16 oz (Cafe Uccello), Brotzeit Lokal Biergarten - challah French toast & Nutella cheesecake & Russian River Imperial Stout (1 pint), Kirkland Signature Sparkling Water - Lime (12 Oz), plain bagel with Kirkland Signature Organic Hummus - 2.5 oz

Running Journal - 2024-03-16 (Off Day)

Time: 8:00 p.m.
Resting heart rate: 72 bpm (several hours after exercise)
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): 0 km (0 mi)
Cumulative distance (2024; ignores XT days): 238.10 km (147.95 mi)
Calories burned: 70 kcal
Average heart rate: N/A bpm     
Max heart rate: N/A bpm
Weather: night - 17° C (62.6° F), Humidity 57% Wind: 11 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Picked up race-day packet for our race on Sunday. Ate at a few local restaurants. Drive back home was so slow. Picked up a book, "Galloway's Book on Running" (3rd revised edition). Early morning on Sunday! One downside of the yellow bib dye--it slightly stained Dawn's white technical shirt. A quick wash sorted it (pre-treated with stain remover). Relaxed on the couch for the evening and watched Rome: Empire Without Limit with Mary Beard, which was excellent.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Chocolate Crunch Cereal with nonfat milk, banana (x0.5), Bizzy Cold Brew Organic Espresso Blend (8 oz), Kirkland Signature Sparkling Water (12 Oz), Delah Coffee, Oakland - Rose Delah Latte & Turkish Delights (saffron), Desta Cafe, Oakland - Atakilt Wot & Misir wot & sambussa, Kyoto Matcha IPA, Sour strawberry belts (Heritage Candy Company, x6), Girl Scout Cookies - Tagalongs (x1.5)

Running Journal - 2024-03-15

Time: 6:13-7:03 p.m. (50 minutes)
Resting heart rate: 83 bpm (several hours after exercise)
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): 5.81 km (3.61 mi)
Cumulative distance (2024; ignores XT days): 238.10 km (147.95 mi)
Calories burned: 445 kcal
Average heart rate: 117 bpm     
Max heart rate: 132 bpm
Weather: sunny ☀️ 23° C (73.4° F), Humidity 21% Wind: 11 km/h
Terrain: 180 ft elevation gain
Avg Pace: 13'51" /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Late afternoon run. Weather was slightly warm but pleasant. Golden hour. Lots of people playing, walking, etc. Ran with Dawn. We took it easy as I wanted to continue recovering after feeling tired. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Also remembered to play my mobile game. It was nice having a running partner 💜 Spent the afternoon cleaning so pretty good upper-body workout too.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Chocolate Crunch Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, banana (x0.5), Bizzy Cold Brew Organic Espresso Blend (8 oz, x2), plain bagel with three slices of turkey, Skinnypop Microwave Sea Salt Popcorn, meatballs with mashed potatoes & gravy & green beans, Rikita's Global Grains Organic Cilantro Lime Rice (8.8 Oz), Kirkland Signature Sparkling Water (12 Oz, x3), Discretion Brewing Oh Black Lager 19.2oz, Nature's Bakery Fig Bar - 2 oz twin pack (Blueberry), Ghirardelli Macchiato Coffee Dark Chocolate Square (15g)

Running Journal - 2024-03-14 (XT - Stationary Recumbent Cycle)

 

Resting heart rate: 67 bpm (15 minutes after exercise)
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 (cycling): 5.31 km (3.30 mi)
Cumulative distance (2024; ignores XT days): 232.29 km (144.34 mi)
Calories burned: 252 kcal
Average heart rate: 80 bpm     
Max heart rate: 99 bpm
Time: 10:19-11:09 a.m. (50 minutes)
Weather: sunny ☀️ 16° C (60.8° F), Humidity 29% Wind: 19 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Cycling day. Kittens woke me up again around 4:00-5:00 a.m. 😩 Really light day. Listened to audiobook. Two other women on the elliptical were chatting animatedly. Yesterday I laced my shoes in the topmost eyelet. My foot feels a bit off-center in the left shoe, like my big toe is slightly over the edge of the sole. Masked. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor--but I skipped anti-chafing & sunblock as it was an indoor session. Weather is beautiful. Felt strong at the end but overall overtired.
Any irregular feelings, aches, pains, heart rate, and so forth?: Tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, banana, Bizzy Cold Brew Organic Espresso Blend (8 oz)

Running Journal - 2024-03-13

Time: 10:53-11:28 p.m. (35 minutes)
Resting heart rate: 92 bpm (15 minutes after exercise)
Weight (after run; clothed): 84.37 kg (186.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,026 cal/day
Distance (running): 4.43 km (2.75 mi)
Cumulative distance (2024; ignores XT days): 232.29 km (144.34 mi)
Calories burned: 342 kcal
Average heart rate: 115 bpm     
Max heart rate: 143 bpm
Weather: sunny ☀️ 22.5° C (72.5° F), Humidity 57% Wind: 14 km/h
Terrain: 36 ft elevation gain
Avg Pace: 13'04" /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Ordinary run around local neighborhood. Weather was pleasant. Finished listening to one audiobook. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Forgot to play my mobile game today though 😛 Overall feeling a bit tired but OK. Woke up a bit earlier due to our two cats playing. Catching up on running journal entries. Here it is already the 7th week (of 26). This weekend we have our first in-person race, a 10K. We do not have any races in April, but we do have a 12K in May.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired.
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8 oz) x2, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, banana

Running Journal - 2024-03-12

Resting heart rate: 79 bpm (15 minutes after exercise)
Weight (after run; clothed): 83.46 kg (184.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.3 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,012 cal/day
Distance (running): 6.08 km (3.78 mi)
Cumulative distance (2024; ignores XT days): 227.87 km (141.59 mi)
Calories burned: 468 kcal
Average heart rate: 110 bpm     
Max heart rate: 147 bpm
Time: 1:18-2:08 p.m. (50 minutes)
Weather: sunny ☀️ 25.4° C (77.72° F), Humidity 66% Wind: 18 km/h
Terrain: 78 ft elevation gain
Avg Pace: 13'13" /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Ordinary run around local neighborhood. Weather was pleasant. Said hello to a few older people. Listened to audiobook. Recovery after the 11-mile run on Sunday has been good. Doing this journal entry a bit late, so did not record some details.
Any irregular feelings, aches, pains, heart rate, and so forth?: Just sore
Foods eaten today: N/A

Running Journal - 2024-03-11 (XT - Stationary Recumbent Cycle)

Resting heart rate: 78 bpm (15 minutes after exercise)
Weight (after run; clothed): 85.18 kg (187.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,038 cal/day
Distance (cycling): 7.56 km (4.70 mi)
Cumulative distance (2024; ignores XT days): 221.78 km (137.81 mi)
Calories burned: 368 kcal
Average heart rate: 99 bpm     
Max heart rate: 136 bpm
Time: 4:52-5:42 p.m. (50 minutes)
Weather: sunny ☀️ 15° C (59° F), Humidity 55% Wind: 22 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Just a cycling day. Later in the day due to other priorities. Moderate difficulty cycle. One other older man entered and used the treadmill, then left.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: N/A

Running Journal - 2024-03-10

Resting heart rate: 98 bpm (15 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): 17.70 km (11.00 mi)
Cumulative distance (2024; ignores XT days): 221.78 km (137.81 mi)
Calories burned: 1,306 kcal
Average heart rate: 110 bpm     
Max heart rate: 147 bpm
Time: 11:36-2:22 p.m. (2 hours 46 minutes)
Weather: sunny ☀️ 26.7° C (80.06° F), Humidity 40% Wind: 3 km/h
Terrain: 236 ft elevation gain
Avg Pace: 15'10" /mile
Best pace: 14'09" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Dawn and I ran somewhere between 9-10 miles and then walked the rest. We stopped along the way at two spots: 1) Safeway; and 2) a gas station convenience store. Both times we got Gatorlyte Zero, trying the Strawberry Kiwi & Lime Cucumber flavors, both were fine. Also had some Peanut Butter M&M'S Mega, which seemed about the size of peanut M&M's, but with creamy peanut butter. 🤷🏼 They were OK. The weather was pleasant. Stopping was nice. Passed a few water fountains, but they all seemed to have relatively low water pressure, so no good for drinking. Ran for 4 minutes, then walked for 1 minute, until around the 9-mile mark, when we began walking more and running less. Used a Strava route which was OK. It took us around our neighborhood in a direction we had not explored. After the run, we went out for desserts & coffees.
Any irregular feelings, aches, pains, heart rate, and so forth?: Just sore
Foods eaten today: N/A

Running Journal - 2024-03-09

Resting heart rate: N/A bpm
Weight (after run; clothed): N/A kg (N/A lb)
Body Mass Index (BMI; note criticisms of BMI): N/A (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): N/A cal/day
Distance (running): 0 km (0 mi)
Cumulative distance (2024; ignores XT days): 204.08 km (126.81 mi)
Calories burned: N/A kcal
Average heart rate: N/A bpm     
Max heart rate: N/A bpm
Time: N/A
Weather: N/A
Terrain: 0 ft elevation gain
Avg Pace: N/A  /mile
Best pace: N/A  /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Just an off day. We visited Fleet Feet Sports Menlo Park to see about running outfits. Nothing jumped out. Smiled at several ChicknLegs running shorts designs. Looked at Nathan Sports gear, including running belts & hydration vests. The store had a special 3-D scanning tool for feet and ankles, presumably to help with identifying arch supports needed. I think the owner asked if I needed help, but was friendly and was no pressure. Got Korean food for takeout from a local place and it was amazing.
Any irregular feelings, aches, pains, heart rate, and so forth?: Tired
Foods eaten today: N/A

Running Journal - 2024-03-08

Resting heart rate: 115 bpm (15 minutes after exercise)
Weight (after run; clothed): 83.46 kg (184.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.3 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,012 cal/day
Distance (running): 6.31 km (3.92 mi)
Cumulative distance (2024; ignores XT days): 204.08 km (126.81 mi)
Calories burned: 511 kcal
Average heart rate: 128 bpm     
Max heart rate: 158 bpm
Time: 12:09-12:59 p.m. (50 minutes)
Weather: sunny ☀️ 18° C (64.4° F), Humidity 40% Wind: 0 km/h
Terrain: 187 ft elevation gain
Avg Pace: 12'46" /mile
Best pace: 13'10" /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: 200 km run ✅ Needed extra sleep this morning. Awoke around briefly around 5 and again at 6 a.m. as cats played on the bed 🙃 Shut them out and fell back asleep until around 8:00 a.m., then slept again until 10:25 a.m. 😪 Really needed it, but still felt tired enough that I started out going slow. Got caught up in my audiobook and noticed I was running better than I expected. Ended up with an average pace about where it should be--2 minutes/mile pace slower than race day pace of 10:40/mile pace. emembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Also remembered to play my mobile game today, which tracks steps. I started my old mobile fitness app, Zepp Life (Formerly MiFit), which gave me mile-repeat breakdowns 😀 I had never thought about tracking my run with both the Garmin & Zepp Life, but it works OK. I use the Garmin smartwatch for interval repeats and Zepp Life for its real-time GPS map & mile splits. My weight is down to 184 lbs, its lowest in ~6 weeks of tracking 🤔 About 3.6 lbs lower than yesterday. I guess I did not eat as much as I needed to (?) Burning calories. Weather was perfect: sunny, pleasant, not stinky. Ended the run with a strong finish. One vehicle slightly startled me as it was about to pull out of its driveway but thankfully saw me. One nice thing about the Garmin smartwatch software is gear tracking--I have already run 14.5 of 400 miles in my new shoes, or 3.6% of its expected use. Goes by fast. 🏃🏼‍♂️
Any irregular feelings, aches, pains, heart rate, and so forth?: Fairly well rested and feeling some life in my muscles again, but also tired enough to warrant going a bit slow; one inflamed gum slightly painful
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (~6 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Ito En Oi Ocha Unsweetened Green Tea - 16.9 fl oz

Running Journal - 2024-03-07 (XT - Stationary Recumbent Cycle)

Resting heart rate: 65 bpm
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 (cycling): 6.44 km (4.00 mi)
Cumulative distance (2024; ignores XT days): 197.77 km (122.89 mi)
Calories burned: 296 kcal
Average heart rate: 85 bpm     
Max heart rate: 95 bpm
Weather: overcast ☁️ 14 °C (57.2 °F), Humidity 69% Wind: 7 km/h
Time: 11:39-12:29 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: Light day today to help with recovery. For the first time I found the stationary recumbent cycle in use. Walked home and returned an hour later and was able to complete my exercise. Listened to my audiobook. One other person on the treadmill today.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired from lack of sleep
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, chicken noodle soup, Nature's Bakery Fig Bar - 2 oz twin pack (Blueberry)

Running Journal - 2024-03-06

Resting heart rate: 92 bpm (10 minutes after exercise)
Weight (after run; clothed): 85.37 kg (188.20 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): 3.98 km (2.47 mi)
Cumulative distance (2024; ignores XT days): 197.77 km (122.89 mi)
Calories burned: 316 kcal
Average heart rate: 121 bpm     
Max heart rate: 141 bpm
Time: 10:14-10:44 a.m. (30 minutes)
Weather: overcast ☁️ 13° C (55.4° F), Humidity 97% Wind: 0 km/h
Terrain: 30 ft elevation gain
Avg Pace: 12'10" /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 4/10 (moderately stinky)
Comments: 2nd day of running in a row, so a bit less energy today, but overall OK. Forgot to do one thing in an online game I play. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Forming those good habits. Ran with long-sleeve Patagonia top today and that was just right. Left a bit earlier than usual to beat approaching rain, though it looks like the rains have not yet arrived in full force. There was no rain during my run, but clouds to the west looked puffy-white and tall. A major auto maker is near me and I observed them demoing some of their products in an employee parking lot. Not sure what the full story was, and the lot is secured, so did not bother to investigate. Ran around behind some new office buildings, one had a massive loading dock which was impressive in its scale. The stinky smell was noticeable today when I left home, but not so much after running a bit. Nose blindness, perhaps. I skipped warm-up and felt OK. My right knee was mildly sore when I got up. I'm not sure, but possibly I slept in a weird position (?) I went out a bit slower today and did not feel any pain while running. Coffee before and after, plus recovery drink. Started listening to a new audiobook, only at 2x speed, per the pace/voice of the narrator. Hard to believe it, but next week we run our first in-person 10K of the year. 🏃🏼‍♂️ Still no progress on race outfit, per other priorities. New shoes slowly getting broken-in. My sleep the last two nights--per my smartwatch--seems on the upswing. Started out a bit slower, then sped up, running ~10.5-minute/mile pace for 10 minutes. Felt a bit tired so slowed down to 11.5-minute/mile pace for the next 10 minutes, then finished with a final 10.5-minute/mile pace interval. Per Galloway, this still is probably too fast and not helpful. 🤔 Reminding myself again to slow down and trust the program. When I feel strong in the moment, it is hard.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee somewhat sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso (x1), pumpkin-spice latte (x1), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz,

Running Journal - 2024-03-05

Resting heart rate: 83 bpm (5 minutes after exercise)
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 (running): 6.76 km (4.20 mi)
Cumulative distance (2024; ignores XT days): 193.80 km (120.42 mi)
Calories burned: 557 kcal
Average heart rate: 127 bpm     
Max heart rate: 150 bpm
Time: 10:29-11:19 a.m. (50 minutes)
Weather: overcast ☁️ 14° C (57.2° F), Humidity 62% Wind: 20 km/h
Terrain: 187 ft elevation gain
Avg Pace: 11'56" /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: Ran under an overall 12-minute/mile pace today for the first time (including walk breaks). This felt a bit strenuous and at the end my legs felt drained, but not exhausted. The fastest 4-minute running intervals were 6 x 10.5-minute/mile pace, with the first and last 2 a bit slower, in the 11-minute/mile pace range. Today did feel a bit too fast--overall Galloway suggests a 12'40"/mile pace, or 2-minutes/mile slower than the race day 10'40"/mile pace. I'm not sure how I'd ever get to that pace though--I guess the idea is to build up more than enough stamina and then get that burst of extra strength to overachieve on race day (?) Really enjoying getting feedback as I go. In 2006, I had the armband GPS unit to tell me my pace/mile, but nothing as sophisticated as to tell me my mile pace. Remembered all 3 things: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ I've taken to leaving the HRM in my drawer with my running outfit, so I see it when getting changed. 💡 The run itself was fine. Weather was great and a slight breeze at my back going uphill. The woman who walks her 3 dogs greeted me and I returned it. Passed 2 older men with walkers. Finished my audiobook, so tomorrow will begin a new one. My new shoes are a bit tight, so still need to loosen my laces a bit. Had a coffee drink before running, then recovery drink, then another coffee drink. I read someone online suggest that as a strategy for getting their energy level up before and after exercise, and I think that seems like a good idea. Watch interval training is working out OK. Wish Garmin would make run/walk a first-class citizen, but using structured repeats is OK. Not feeling confident yet about getting to my target 10'40"/mile pace by marathon day. However, I do feel stronger while running--my legs respond and seem stronger and with the smartwatch mile pace feedback, I can have some confidence in what I'm doing. This weekend is 11 miles. Still need to figure out where to locally run; I have an idea but will need to do some more research.
Any irregular feelings, aches, pains, heart rate, and so forth?: Shoes a bit tight; left knee mildly sore; legs a bit drained at end
Foods eaten today: Kashi GO Original Cereal with nonfat milk, High Brew Coffee Mexican Vanilla Cold-Brew Coffee - 8 oz, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz,

Running Journal - 2024-03-04 (XT - Stationary Recumbent Cycle)

Garmin Forerunner 965 smartwatch showing Heart Rate after exercise & cool down

Resting heart rate: 72 bpm
Weight (after run; clothed): 85.28 kg (188.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,040 cal/day
Distance (cycling): 8.37 km (5.20 mi)
Cumulative distance (2024; ignores XT days): 187.04 km (116.22 mi)
Calories burned: 391 kcal
Average heart rate: 100 bpm     
Max heart rate: 130 bpm
Weather: partly sunny ⛅ 14 °C (57.2 °F), Humidity 46% Wind: 0 km/h
Time: 11:59-12:51 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=☣️): 2/10 (mildly stinky)
Comments: Forgot my Garmin HRM-Pro Plus Heart Rate Monitor today : P Even though I felt a bit tired, my physical body seemed to respond to exercise, and it was a moderately-hard workout. Listened to an audiobook. One other person came in and walked on the treadmill, then left. One issue with the new HOKA Challenger 7 shoes: they have a thicker sole, so the pedal straps on the stationary recumbent cycle are just a bit too short to comfortably wrap around them. Otherwise the exercise went well. A few days ago I added an clear ArmorSuit protector to the watch face, and it has come in handy already, possibly saving it from a few scrapes. Today I updated the Garmin Connect calendar with all the remaining races we plan to participate in (just 2 more added). Thought again about the running outfit, but no time so far to research--Sunday was "weekly reset" day. This week is hopefully the last week of physical rehab for our gray kitten, who broke his leg in mid-January. We currently keep him in the cage unless we can monitor him (e.g., overnight, or when we go out). So far so good--if all goes well next Monday, we can put away the 4-foot cage and free up space and time spent maintaining it. Still want to complete reading Jeff Galloway's book Marathon: You Can Do It! The local bookstore was able to find another supplier for Galloway's other book on running, "Galloway's Book on Running" 😅 So that should arrive in the next week or two. I drank two Tailwind chocolate recovery drinks today, about an hour apart. Hoping it fuels recovery more than the past few days. My Garmin watch this morning said I slept not great, giving me a 62 of 100 score. This matches my own experience--I got to sleep again around 1:00 a.m. and awoke around 7:30 a.m. Not great. Really do not know why I did not feel tired--I was done when I crawled into bed, and fell asleep until around 11:30 p.m., then could not fall back asleep. No alcohol involved. 🤷🏼 Looking forward to a good nights rest tonight.
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 (x2), banana, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x2), Girl Scout Thin Mints cookies (x1 sleeve 😛), Bolani Spinach-Filled Flatbread, apple, Nature's Bakery Fig Bar - 2 oz twin pack (Blueberry)

Running Journal - 2024-03-03

HOKA Challenger 7 (ceramic / vibrant orange)

Resting heart rate: 79 bpm (5 minutes after exercise)
Weight (after run; clothed): 84.82 kg (187.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,033 cal/day
Distance (running): 6.44 km (4.00 mi)
Cumulative distance (2024; ignores XT days): 187.04 km (116.22 mi)
Calories burned: 494 kcal
Average heart rate: 112 bpm     
Max heart rate: 134 bpm
Time: 12:09-1:03 p.m. (54 minutes)
Weather: overcast ☁️ 13° C (55.4° F), Humidity 64% Wind: 0 km/h
Terrain: 174 ft elevation gain
Avg Pace: 13'24" /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 3/10 (slightly stinky)
Comments: New shoes: the HOKA Challenger 7 (in ceramic / vibrant orange) shown above. Found them on clearance at REI on Saturday--right size and width, and liked the flashy colors. I'm a little confused by the color Ceramic--it seems like it must represent the turquoise or other blues; seems like a strange naming choice to me. In any case, learned the company Hoka One One (stylized as HOKA) was founded in France, then was headquartered in Richmond, California (not far from me) until it was acquired by the same company who owns Tuva & UGG, and now HOKA is headquartered in Goleta, California (down by Santa Barbara). "[HOKA is] named after the Māori language phrase meaning "to fly"." Its logo has a flying bird. Today's run was shorter than most weekday maintenance runs, only 4 miles. We took it a bit slow. I did not get to sleep until after midnight, even though I felt tired last night. Overtraining (?) Felt a bit tired this morning. Woke up around 7:00 a.m. and then lightly dozed until getting out of bed around 10:00 a.m. Lazy day. The run was uneventful. Weather was a bit warmer so we took off our outer light jackets and tied around the waist. Got back before the intermittent light rains began. With the purchase of the shoes my running outfit starts to take shape. Other than running, today was busy resetting the household: laundry, weekly plant & appliance maintenance, etc. Treated ourselves to a dessert drink and did some light grocery shopping at a nearby Japanese grocery. Five weeks in the books! 21 weeks to go.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired/drained
Foods eaten today: Kashi GO Honey Almond Flax Crunch with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x0.5), banana (x0.5), Tailwind Nutrition Endurance Fuel Drink Mix - Berry - 20 oz (x0.5), Happy Lemon Banana Matcha Smoothie, Sen Dai Sushi - Tofu Curry Special (x0.5) & Miso Soup (x0.5), Safeway veggie sushi, Girl Scout Adventurefuls cookies (x3)

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

The Giant Race - Scottsdale 2024 (held February 24, 2024) finisher swag, showing front & back of the technical shirt, medal, and racing bib.

Resting heart rate: 56 bpm (5 minutes after exercise)
Weight (after run; clothed): 85.18 kg (187.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,038 cal/day
Distance (upright cycle): ~1.61 km (~1.0 mi)
Cumulative distance (2024; ignores XT days): 180.60 km (112.22 mi)
Calories burned: 100 kcal
Average heart rate: N/A bpm     
Max heart rate: N/A bpm
Time: 11:00-11:45 a.m. (45minutes)
Weather: light rain ☔ 9° C (48.2° F), Humidity 66% Wind: 24 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Off day. Feeling a bit drained/tired. Lightly cycled in our little community gym as I sat next to Dawn exercising. Wore our The Giant Race - Scottsdale 2024 finisher swag technical shirts today. They are lightweight and moderately colorful.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Honey Almond Flax Crunch with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x0.5), banana (x0.5)

Running Journal - 2024-03-01

Metal lawn ornament of single-propeller airplane (blue fuselage; rest is yellow--each wing has a blue star in a white circle at its tip) piloted by a cartoonish cat & mouse

Resting heart rate: 110 bpm (5 minutes after exercise)
Weight (after run; clothed): 84.28 kg (185.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,025 cal/day
Distance (running): 6.68 km (4.15 mi)
Cumulative distance (2024; ignores XT days): 178.99 km (107.07 mi)
Calories burned: 554 kcal
Average heart rate: 128 bpm     
Max heart rate: 153 bpm
Time: 11:07-11:57 a.m. (50 minutes)
Weather: overcast ☁️ 16° C (60.8° F), Humidity 62% Wind: 13 km/h
Terrain: 105 ft elevation gain
Avg Pace: 12'05" /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Bit tired today. Remembered all 3 things: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Ran around local business parking lots. Found various employee recreational areas: portable basketball hoops & basketball, a net on a small grassy patch (badminton or volleyball?), and pull-up bars. Some of the fencelines between businesses have spaces for employees to slip through (e.g., to the shared volleyball net). There is an aircraft maintenance building near here which I passed, spotting gleaming planes inside. On its outside in a fenced-in area were some spare parts: nose cones, helicopter rotor mount, a stripped-down fuselage. Some of the businesses have surprising features for their employees; e.g., picnic tables by a small bridge over an artificial waterfall. I say surprising because for the most part it all feels very corporate and sterile. It warms my heart a bit to see these features used by employees. I ran before the rains set in today. The weather was perfect, just at 60-degrees F. I ended up running a bit too fast, getting an average 12'05"/mile pace, instead of the target 12'40"/mile pace. It felt good though, and I ended feeling strong. Dawn said she saw me as she was going to or from lunch 😅 Oh--the swag arrived for the 10K virtual race for the Giant Race 2024 in Scottsdale, Arizona, which was on February 24, 2024. The finisher medal is massive and paperweight-worthy. The technical shirt is nice, but feels so big. 👕 Overall an above-average run. Listened to an audiobook at 3x speed. Held my phone--still need to figure out my running outfit so I can stash it somewhere while running. 😛 I'm thinking of getting a FlipBelt, but want the color to match my outfit. 🤔 Anyway, the slight soreness in my lower-back and left knee concerns me a bit. As the mileage increases, really want to keep that in check.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slight soreness in lower back (left), slight pain in left knee (inside)
Foods eaten today: Plain bagel, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Girl Scouts Tagalongs cookies (x4), Chicken breast (x0.5), leftover quinoa rice with broccoli, Waterloo sparkling water (Cherry Limeade) - 12 oz,