Running Journal - 2024-05-31

Time: 10:31-11:31 a.m. (60 minutes) 
Resting heart rate: 124 (10 minutes after exercise)
Weight (running clothes): 82.10 kg (181.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 23.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,992 cal/day
Distance (running): 7.61 km (4.73 miles)
Cumulative distance (2024; ignores XT days): 642.87 km (399.46 mi)
Calories burned: 620 kcal
Average heart rate: 129 bpm
Max heart rate: 159 bpm
Weather at start: sunny ☀️24° C (75.2° F), Humidity 50% Wind: 11 km/h
Terrain: 95 ft elevation gain
Avg Pace: 12'35" /mile
Best pace: 12'05" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (a bit stinky)
Comments: Mid-morning maintenance run. Felt a bit warm so slower overall, decided not to try a 10:15/mile pace. No major pain or joint issues. Toes felt a bit sore from calluses. Just ran as I felt comfortable, with fastest mile split in mile 4, though it felt like I was pushing it a bit. 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?: Calluses on toes a bit sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Garden Lites Veggies Made Great Spinach Egg White Frittatas (57g, x5) & two slices whole wheat toast, Bizzy Cold Brew Organic Espresso Blend (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz,

Running Journal - 2024-05-30 (XT - Stationary Recumbent Cycle)

Time: 3:06-3:56 p.m. (50 minutes) 
Resting heart rate: 57 (4 hours after exercise)
Weight (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 (cycling): 7.72 km (4.80 miles)
Cumulative distance (2024; ignores XT days): 635.26 km (394.73 mi)
Calories burned: 361 kcal
Average heart rate: 93 bpm
Max heart rate: 116 bpm
Weather: sunny ☀️ 26° C (78.8° F), Humidity 42% 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: XT cycling day. A bit later than I preferred. Started listening to a new audiobook. Two others came in to use the community gym, one on treadmill and the other on weights. Exercise was pretty good. Slept well last night.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Tropical Fields Durian Mochi (15g; x2), Maya Kaimal Foods Organic Indian Everyday Dal - Black Lentil & Tomato & Cumin with Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, plain bagel with turkey slices (x3) & american cheese, Aura Bora - Ginger Meyer Lemon Herbal Sparkling Water (12 oz), Canada Dry Ginger Ale (12 oz), raspberries, blueberries

Running Journal - 2024-05-29

Time: 5:50-6:30 p.m. (40 minutes) 
Resting heart rate: 106 (20 minutes after exercise)
Weight (running clothes): 81.47 kg (179.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 23.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,982 cal/day
Distance (hiking): 4.94 km (3.07 miles)
Cumulative distance (2024; ignores XT days): 635.26 km (394.73 mi)
Calories burned: 376 kcal
Average heart rate: 114 bpm
Max heart rate: 139 bpm
Weather at start: sunny ☀️24° C (75.2° F), Humidity 34% Wind: 24 km/h
Terrain: 52 ft elevation gain
Avg Pace: 13'22" /mile
Best pace: 13'01" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Today had elective medical procedure. Got up at 3:00 a.m., had the procedure at 8:00 a.m., and home around 10:30 a.m. Recovering and felt good enough to have a light maintenance run day. Weather was warm with a breeze. Skipped the running pants again. Lightest weight on record so far this year, most likely due to dehydration. The run was OK. Breeze was lovely, even though the temperature was warmer.
Any irregular feelings, aches, pains, heart rate, and so forth?: Medical procedure recovery day; tired. Left butt and upper-left leg felt a bit sore at the end.
Foods eaten today: Coffee (12 oz), Suprep, saltine crackers (x4), Kashi GO Toasted Berry Crisp Cereal with nonfat milk, banana, Garden Lites Veggies Made Great Spinach Egg White Frittatas (57g, x3), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry),

Running Journal - 2024-05-28

Time: 12:01-12:51 p.m. (50 minutes) 
Resting heart rate: 88 (20 minutes after exercise)
Weight (running clothes): 82.46 kg (181.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,997 cal/day
Distance (hiking): 6.00 km (3.73 miles)
Cumulative distance (2024; ignores XT days): 630.32 km (391.66 mi)
Calories burned: 454 kcal
Average heart rate: 112 bpm
Max heart rate: 136 bpm
Weather at start: sunny ☀️22° C (71.6° F), Humidity 49% Wind: 14 km/h
Terrain: 52 ft elevation gain
Avg Pace: 13'30" /mile
Best pace: 13'13" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Ran without running pants today and felt much cooler. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Weather was pretty great--warm with a breeze. I feel pretty good. Some soreness in my left butt, probably from a steep section of the hike on Monday (?) Still sore, but recovering nicely from Sunday 23-mile run. Listened to audiobook.
Any irregular feelings, aches, pains, heart rate, and so forth?: Sore left butt
Foods eaten today: Bizzy Cold Brew Organic Espresso Blend (16 oz), JELL-O gelatin (Lime), Gatorade Zero Sugar Thirst Quencher (Glacier Cherry, 12 Fl Oz)

Running Journal - 2024-05-27 (Hiking)

Girl and cow - cover art on El Torito menu

Time: 2:25-2:53 p.m. (28 minutes) 
Resting heart rate: 61 (at home later in the afternoon)
Weight (running clothes): 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 (hiking): 1.66 km (1.03 miles)
Cumulative distance (2024; ignores XT days): 624.31 km (387.93 mi)
Calories burned: 127 kcal
Average heart rate: 77 bpm
Max heart rate: 107 bpm
Weather at start: sunny ☀️19° C (66.2° F), Humidity 60% Wind: 28 km/h
Terrain: 157 ft elevation gain
Avg Pace: 27'26" /mile
Best pace: 15'12" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (a bit stinky)
Comments: Memorial Day - I tried twice to use the stationary recumbent cycle in the small community gym, so we ended up going for a hike instead at Coyote Hills Regional Park. Legs feel pretty sore today, including behind the knees. Once I start walking not so bad. We really liked the park--marshes, several moderate hills, great views of San Francisco Bay, etc. Going up a hill was no problem, but it was very steep coming down the other side, so we decided to head back to the parking lot. After we drove to Ardenwood Historic Farm, but since it was 45 minutes before closing time, decided not to go in. On the way home we switched plans and headed for margaritas at El Torito. Service was terribly slow (understaffed; not a ding on the server who was OK) and margaritas were mediocre (probably would not come again), but street fries were pretty good. Overall a beautiful day of weather and spending time with someone I love.
Any irregular feelings, aches, pains, heart rate, and so forth?: Very sore legs
Foods eaten today: Garden Lites Veggies Made Great Spinach Egg White Frittatas (57g, x3), Bizzy Cold Brew Organic Espresso Blend (8 oz), cottage cheese (small bowl), Columbus ABF Turkey Breast (Herb Roasted, Nitrite Free, Sliced; x3 slices), El Torito - signature margarita & street fries, Aura Bora - Ginger Meyer Lemon Herbal Sparkling Water (12 oz), Caffe Bene - Drip coffee, Sugar Mama's Bakeshop - double scoop of Fresh Durian & Blue Milk + ice cream sandwich (x0.5) + Oreo ice cream sandwich

Running Journal - 2024-05-26 (23-mile Long Run)

"It is not BELL" - label on cover of gas station emergency shut-off switch

Time: 5:59-11:16 a.m. (5 hours, 17 minutes) 
Resting heart rate: 106 (15 minutes after exercise)
Weight (running clothes): 82.92 kg (182.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,004 cal/day
Distance (running): 37.22 km (23.13 miles)
Cumulative distance (2024; ignores XT days): 624.31 km (387.93 mi)
Calories burned: 2,826 kcal
Average heart rate: 117 bpm
Max heart rate: 152 bpm
Weather at start: sunny ☀️ 9° C (48.2° F), Humidity 81% Wind: 6 km/h
Terrain: 479 ft elevation gain
Avg Pace: 13'43" /mile
Best pace: 13'05" /mile
Stinkiness air level (0=No smell; 10=☣️): 2/10 (a bit stinky)
Comments: 23-mile long run to end week 17 (of 26). Smelled the mud of Coyote Creek Lagoon trail, watched baby geese, and a dance of two snowy egrets flapping their wings and jumping with their chests toward each other, then flying away. Started early, just after sunrise. Lots of gnats near the lagoon. Stopped after each 10 miles and swapped socks & shirt, had electrolytes, re-applied sunblock. Dawn played Beastie Boys - Sure Shot. Ran solo the first 20, then Dawn joined me for the last 3 miles, which was also enjoyable. Listened to my audiobook using Skullcandy Sesh Evo earbuds, which lasted the whole time. Stopped for electrolytes after each 5 miles. The run was mostly uneventful. However, at one point a car had stopped in the middle of a major intersection; it seemed the driver had panicked and was paralyzed and didn't know what to do (they should have cleared the intersection when safe to do so). Weather was good. Very slow running. Felt fairly strong at the end, but legs felt sore. Behind the knees was sore, etc. Afterward celebrated at K on the Go cafe, and watched Dune 2.
Any irregular feelings, aches, pains, heart rate, and so forth?: Sore legs; bit more tired than last long run
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8 oz), Tailwind Nutrition Endurance Fuel Drink Mix - Mandarin (20 oz) & Tropical (20 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, K On The Go - Coffee milk tea, leftovers - Koja Kitchen - Koja Chicken sandwich (Korean BBQ chicken, sesame vinaigrette lettuce, tomato, cilantro, spicy gochujang sauce, sesame seeds, lemon wedge), leftovers - Home Eat (Fremont): Chow Fun with Beef 干炒牛河 & A Choy with Garlic 蒜炒A菜 & Combination Fried Rice 什锦炒饭,

Running Journal - 2024-05-25 (Off day)

Time: 8:30 p.m.
Resting heart rate: 68 
Weight (non-athletic clothing): 85.28 kg (188.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,040 cal/day
Distance (running): 0
Cumulative distance (2024; ignores XT days): 587.09 km (364.80 mi)
Calories burned: 0 kcal
Average heart rate: N/A
Max heart rate: N/A
Weather: clear 🌖 13° C (55.4° F), Humidity 68% Wind: 14 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A
Best pace: N/A
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Off day. Thinking about 23-mile run on Sunday. Will probably split it into two parts of ~10 miles each, then add on the extra 3 miles (?) I have a roughly 10-mile loop with rest points for hydration which has worked out well. Hopefully my legs & knees hold up. Probably solo run as Dawn resting her Achilles. I started my last long run of 20 miles around 8:00 a.m., and finished around 1:00 p.m., so I am guessing it will take me roughly at least that amount. Will probably start earlier, which means getting up before sunrise...maybe 5:00 a.m. (?) 😝 Will see about taping my toes/moleskin after the 1st 10 miles. Was mentioning to Dawn how 23 miles (just short of a marathon) seems like another goal to meet. These long run days go slow on purpose, as main goal is injury-free completion, to build up the base. Will be on the cool side, only breaking 60 F after 10:00 a.m. or so 👍🏼 We spent the day today trying Pineapple King Bakery for the 1st time, arriving just past its opening time at noon at the Fremont location, where we had to compete for parking spots and also the line was maybe a dozen people long. The line moved quickly. The Hong Kong-style pineapple mini-buns tasted chewy with crumbly crusts & various fillings/butters. We had initially seen the Pineapple King Bakery location (with even longer lines) in San Francisco several years ago, when we visited Mochi Donut and e-Tea restaurant just off Golden Gate Park. Then we went to the Westfield Mall San Jose and walked around a bit, then CVS to get a birthday card, then a restaurant for dinner, and finally home, where we watched The Mads Are Back episode for May 2024.
Any irregular feelings, aches, pains, heart rate, and so forth?: Legs a bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Pineapple King Bakery - 熱鴛鴦 Hot Coffee Milk Tea (Yuanyang; 12 oz) & pineapple puffs (matcha x0.5, custard x0.5) & pineapple butter mini-bun (chocolate marshmallow x0.5, Original Butter x0.5), Venchi Gianduia Chocoviar (Dark Chocolate with Hazelnut, 20g nugget, x0.5), cheese bagel, Spin-A-Yarn restaurant - New York Steak with mashed potatoes & green beans + side car cocktail + tiramisu (x0.5), Canada Dry ginger ale (12 oz)

Running Journal - 2024-05-24

Time: 6:35-7:26 p.m. (51 minutes) 
Resting heart rate: 81 (15 minutes after exercise)
Weight (after shower; 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): 6.12 km (3.80 miles)
Cumulative distance (2024; ignores XT days): 587.09 km (364.80 mi)
Calories burned: 456 kcal
Average heart rate: 105 bpm
Max heart rate: 127 bpm
Weather: partly sunny ⛅ 15° C (59° F), Humidity 63% Wind: 15 km/h
Terrain: 217 ft elevation gain
Avg Pace: 13'30" /mile
Best pace: 12'54" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (a bit stinky)
Comments: Light maintenance run. Cooler weather. A few people playing cricket on a nearby baseball field. Lots of people walking dogs. Ended a bit early as Dawn felt soreness in her Achilles.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (16 oz), Elmer Chocolate - Premium Chocolates (x6), Tropical Fields Durian Mochi (15g; x2), Bibigo Cooked Sticky White Rice Medium Grain (7.4 oz) & Organic Chicken & Vegetable Dumpling Potstickers (x12), Bibigo Cooked Sticky White Rice Medium Grain (7.4 oz; x0.5)  & leftover Rooh, leftover De Los Altos Grill - chicken burrito (x0.2), Aura Bora, Ginger Meyer Lemon Herbal Sparkling Water (12 oz), cheese bagel & sliced turkey & slice of American cheese, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz,

Running Journal - 2024-05-23 (XT - Stationary Recumbent Cycle)

Time: 2:05-2:55 p.m. (50 minutes) 
Resting heart rate: 76 (2 hours after exercise)
Weight (after shower; 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 (cycling): 5.47 km (3.40 miles)
Cumulative distance (2024; ignores XT days): 580.97 km (361.00 mi)
Calories burned: 257 kcal
Average heart rate: 78 bpm
Max heart rate: 87 bpm
Weather: sunny ☀️ 19° C (66.2° F), Humidity 60% 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: Mid-afternoon cycling cross-training day. Relaxed as feeling a bit tired and want to recover for a 23-mile run this weekend. Weather is perfect.
Any irregular feelings, aches, pains, heart rate, and so forth?: Muscles a bit sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8 oz), De Los Altos Grill - veggie burrito & chips/salsa, Soleil Sparkling Water Berry - (12 Oz), Elmer Chocolate - Premium Chocolates (x2), Tropical Fields Durian Mochi (15g; x2),

Running Journal - 2024-05-22

 

Time: 9:30-10:10 a.m. (40 minutes) 
Resting heart rate: 74(45 minutes after exercise)
Weight (after shower; 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): 5.71 km (3.55 miles)
Cumulative distance (2024; ignores XT days): 580.97 km (361.00 mi)
Calories burned: 462 kCal
Average heart rate: 129 bpm
Max heart rate: 158 bpm
Weather: sunny ☀️ 18° C (64.4° F), Humidity 58% Wind: 6 km/h
Terrain: 43 ft elevation gain
Avg Pace: 11'17" /mile
Best pace: 11'05" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (a bit stinky)
Comments: Wednesday maintenance run. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Started a bit earlier than yesterday because of the warming temperatures. Beautiful weather. Passed 2 food trucks. First 3:00 run/1:00 walk interval was a bit slower, then increased speed to 10:15/mile pace for the rest of the run. Not sure why but overall pace still 11'15"/mile+ 🤔 A bit disheartening. Must be the 1:00 walk breaks. I thought that was factored-in to the 10'40"/mile pace (?) Or maybe I am not fully understanding the pace I'm monitoring on my watch (?) E.g., if it is the overall average and not point-in-time average (?) Homework for me. Saw a "cow kitty" today--white with large black spots. I had seen it one time while on the recumbent stationary bike. Overtook a woman walking & wearing headphones and felt bad because she seemed a bit startled (there was a railing at this point and a wall so just barely enough room to get by); I apologized--probably should have said "on your left", etc. When space permits I yield to walkers by going on grass or the shoulder of the road. Felt pretty good at the end of the run. In the last interval or so, increased pace to maybe 9:30/mile pace. Today for the first time I took the HRM-Pro Plus Heart Rate Monitor into the shower to give it a rinse. I also have taken to wearing my watch in the shower to rinse away sweat, etc. I had noticed a bit of red residue from sweat, oil, and dirt, so on the advice of Redditors, have taken to rinsing in the shower post-run, for a light wash of soap & rinse, then dry.
Any irregular feelings, aches, pains, heart rate, and so forth?: Muscles a bit sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x2),

Running Journal - 2024-05-21

Time: 10:02-:10:58 a.m. (56 minutes) 
Resting heart rate: 113 (15 minutes after exercise)
Weight (after shower; clothed): 83.28 kg (183.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,010 cal/day
Distance (running): 7.58 km (4.71 miles)
Cumulative distance (2024; ignores XT days): 575.26 km (357.45 mi)
Calories burned: 607
Average heart rate: 129 bpm
Max heart rate: 160 bpm
Weather: sunny ☀️ 21° C (69.8° F), Humidity 50% Wind: 8 km/h
Terrain: 108 ft elevation gain
Avg Pace: 11'54" /mile
Best pace: 11'34" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (not stinky)
Comments: Tuesday maintenance run. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Felt a bit sore today so started a bit slow, then picked up the pace a bit as I felt able to. Ended strong. Ran a loop and it ended right about where I had hoped. Weather was pleasant, if just a bit warm. Toes felt a bit sore (callus, etc.).
Any irregular feelings, aches, pains, heart rate, and so forth?: Muscles a bit sore, one of pain in the left knee, toes a bit callused
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x2), banana

Running Journal - 2024-05-20 (XT - Stationary Recumbent Cycle)

Time: 1:56-2:46 a.m. (50 minutes) 
Resting heart rate: 76 (15 minutes after exercise)
Weight (after shower; 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 (cycling): 5.79 km (3.60 miles)
Cumulative distance (2024; ignores XT days): 567.68 km (352.74 mi)
Calories burned: 282
Average heart rate: 81 bpm
Max heart rate: 93 bpm
Weather: sunny ☀️ 22° C (71.6° F), Humidity 41% 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: Light maintenance recumbent cycling day. Had the small community gym to myself. Listened to an audiobook. Felt a bit tired after the Bay to Breakers race on Sunday, so took it easy.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (16 oz), Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, baked chicken breast (x0.5) & homemade mashed potatoes, Stonefire Mini Naan Flatbread (x3) & Wholly Organic Smashed Avocado (2 oz) & Kirkland Signature Organic Hummus (2.5 oz), Ghirardelli Dark Chocolate Sea Salt Square (15g), Rivals Stuffed Snacks - Late Night Pizza (28g), Bibigo Cooked Sticky White Rice Medium Grain (7.4 oz) & can of Amy's Organic Fire Roasted Southwestern Vegetable Soup, leftover burrito

Running Journal - 2024-05-19 (Bay to Breakers Race)

Time: 8:29-10:04 a.m. (1 hour 35 minutes) 
Resting heart rate: 82 (several hours after exercise)
Weight (after shower; clothed): 84.19 kg (185.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,023 cal/day
Distance (running): 12.30 km (7.64 miles)
Cumulative distance (2024; ignores XT days): 567.68 km (352.74 mi)
Calories burned: 947
Average heart rate: 121 bpm
Max heart rate: 158 bpm
Weather: mostly sunny 🌤️ 12° C (53.6° F), Humidity 81% Wind: 11 km/h
Terrain: 476 ft elevation gain
Avg Pace: 12'26" /mile
Best pace: 11'43" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: 2024 Bay to Breakers race, celebrating its 113th year and its 111th in-person running (2020 & 2021 had virtual runs due to COVID-19). Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Woke at 4:00 a.m., showered, got ready, had cereal & a banana, then headed to Emeryville Amtrak to catch our shuttle. An aside: we bought shuttle tickets as 1st time & unsure about logistics about getting to start. Details on how to get to the Emeryville "Park and ride" or "park & ride" are not detailed on the Bay to Breakers web site, so here is what happened: we parked at the 5959 Horton public parking garage (on the same side of the tracks as the station--literally just to the north across a sidewalk). Keep the entrance ticket and validate it inside the Amtrak station using a little kiosk on the right. We arrived at 5:45 a.m. or so and initially started to feel disquiet because no one was there--no buses, no runners, no signage. 😰 Googling "park and ride" for Emeryville was...unhelpful. The Amtrak attendant re-assured us, saying the buses would arrive but they did not tell her anything (frustrating). And right at 6:00 a.m., 3 or 4 motor coaches did arrive, pulling up to the curb outside the Amtrak station, just as the attendant had said. 🌟 We walked around to the 1st one and got on. The driver did not scan our QR codes and just waved us on. The bus eventually filled. At 6:15 a.m. or so, we departed. The ride there was quick and we got there around 6:45 a.m. or so. We got coffee at Philz Coffee - 5 Embarcadero Ctr. Then walked to the Ferry Building and Dawn used the public restrooms. I watched the coffee--and the restroom lines grow and grow. Dawn finished and I decided not to wait for that bathroom break, did not need it so much. We snagged a nice sunrise selfie with the Oakland Bay Bridge in the background. Then walked back to Corral F, for those of us running 12+ minute/mile pace. Another aside: we passed a lot of people not running their mile-pace, and that was OK! We were honest about our pace, but it is not enforced. No one cares. We first observed, then experienced the tortilla-toss tradition: people toss soft-shell tortillas of various diameters through the air, striking participants. It was...a bit unpleasant, but I guess it does pass the time 😛 We also observed people bouncing inflatable beach balls. Lots of people-watching opportunities. Costumes were all over the place: Mario, Toy Story, The Fairly OddParents, tacos, animals, butterflies, ninja turtles, Frida Kahlo, 80's fashion, lifeguards, T-rex, crayons, Winnie the Pooh, Stitch, dessert, lots of ballerina tutus, drag, nudity, "tube man", Kool-aid man, meteor, the earth, diva singers, sequined dresses, capes, lobsters, etc. Creativity was overwhelming. Dawn and I were Bay to Breakers virgins, and wore twinsies event shirts & almost matching outfits. If/when we run again, we will do something more. The event claims 30,000+ people registered, and the events page indicates about 14,000+ participants finished. The emcee kept saying it was the 113th race which I was confused about since I was thinking it was the 111th running of Bay to Breakers...but it turns out they were right--it started in 1912, which makes 2024 the 113th year, and the 111th running of the race (due to COVID-19). When our corral finally was released, we basically shuffled along for a while due to people walking. There were fundamentalist religious extremist provocateurs just past the starting line, which we ignored. We had planned to run/walk, but ended up just running straight through. Along the way, people cheered from the sidewalk. There were Mission-ary Burritos, a child barker advertising burritos for sale, a "Pit Stop" where a crew sat people down and gave them what might have been a jello shot, a gauntlet of people with inflatable bats but they really cheered us on, a live brass band, the Muppets Statler and Waldorf (two disagreeable old men) puppet show, bubble blowers, the chain of people dressed as a salmon running upstream, DJ's, public art in Golden Gate Park, etc. Honestly it all feels like a dream due to lack of sleep and running. Hayes Hill was OK--a bit tough and glad it was over. We saw a few buffalo resting on the ground in Golden Gate Park. At mile 7, we stopped to walk for a few minutes and catch our breath. After finishing, we grabbed (too many) snacks, got medals, and rested. The shuttle back to Emeryville was slated to start boarding at 11:30 a.m., so we had about an hour or so to wait. The line to get into the beer garden area was very long, so we skipped (a good idea, given how we felt and our plans for the rest of the day). It looked fun though and the live music stage was high-energy. At the shuttle area, we showed our tickets (now soggy & torn), but the people controlling access to the gated area did not scan the QR codes, just waving us through. We walked through the winding security barriers, which separated people going downtown in one direction and those of us going elsewhere in another--and found ourselves right back out where we started, basically 😛 We walked around the queue of buses and admired the ocean, until we overheard an attendant direct another person to the Emeryville buses a few blocks further down the road 🙃 Once we got there, we got on immediately. The bus filled-up and left around 11:15 a.m., a bit earlier than the 11:30 a.m. scheduled departure. We arrived back at the Amtrak station around 12:15 p.m. I think, used the restrooms, and walked to the car. It felt soooo cold after sitting (perhaps due to dehydration). The drive back was uneventful. We showered, ate, and relaxed. Overall a fun experience. Not 100% my cup of tea, but it was a bucket list item and will never forget it.
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), Philz Coffee - Silken Splendor Medium blend (small), GU Energy Chews (2 small bags), Ghost electrolyte drink (2 cups), banana (x3), Rivals Stuffed Snacks - Extra Chedda' Mac (28g) & Spicy Street Taco (28g), Dave's Killer Breat - Double Chocolate Coconut Bar (54g), homemade mashed potatoes, baked chicken breast (x0.5), De Los Altos Grill - veggie burrito & chips/salsa & Negro Modelo & Alfajore, Kirkland Signature Sparkling Water - Lime (12 oz)

Running Journal - 2024-05-18 (Off day)

Time: N/A
Resting heart rate: N/A
Weight (after run; clothed): N/A
Body Mass Index (BMI; note criticisms of BMI): N/A
Resting Metabolic Rate (RMR): N/A
Distance (running): N/A
Cumulative distance (2024; ignores XT days): 555.38 km (345.10 mi)
Calories burned: N/A
Average heart rate: N/A bpm
Max heart rate: N/A bpm
Weather: N/A (sunny)
Terrain: 0 ft elevation gain
Avg Pace: N/A
Best pace: N/A
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Beautiful spring day. Felt drained and legs sore from Friday maintenance run at marathon-goal pace. We went out for coffee and then to restaurant ROOH in Palo Alto, which was very good.
Any irregular feelings, aches, pains, heart rate, and so forth?: Felt drained, low-energy
Foods eaten today: N/A

Running Journal - 2024-05-17

Time: 9:55-10:51 a.m. (56 minutes) 
Resting heart rate: 110 (15 minutes after exercise)
Weight (after run; clothed): 82.46 kg (181.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,997 cal/day
Distance (running): 8.13 km (5.05 miles)
Cumulative distance (2024; ignores XT days): 555.38 km (345.10 mi)
Calories burned: 650
Average heart rate: 132 bpm
Max heart rate: 158 bpm
Weather: sunny ☀️ 17° C (62.6° F), Humidity 65% Wind: 9 km/h
Terrain: 95 ft elevation gain
Avg Pace: 11'06" /mile
Best pace: 10'34" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Pretty good mid-morning maintenance run. After feeling out how my recovery was, I tried running at 10:15/mile pace with 1 minute walk breaks. Felt good enough that had to keep reminding myself to slow down. This run covered ground I was familiar with, but it was the first time I ran the segments in one contiguous maintenance run. It worked out pretty good and will probably use it again in the future. Weather was pretty good. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ My right knee felt...OK (?) It was not a problem. Tried to focus on engaging my upper leg muscles to flex the right knee more while running.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee a bit achy but better than before
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x2), banana

Running Journal - 2024-05-16 (XT - Stationary Recumbent Cycle)

Time: 8:39-9:29 p.m. (50 minutes) 
Resting heart rate: 82 (15 minutes after exercise)
Weight (after run; clothed): 83.19 kg (183.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,008 cal/day
Distance (running): 8.05 km (5.00 miles)
Cumulative distance (2024; ignores XT days): 547.26 km (340.05 mi)
Calories burned: 344
Average heart rate: 89 bpm
Max heart rate: 108 bpm
Weather: sunny ☀️ 16° C (60.8° F), Humidity 68% 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: Week #16 more than half-way done. Exercised my upper legs today using squats and lunges for the first time. Using this video by Amanda Bisk as reference on how to do so without stressing the knees. Recumbent bike was no problem today. Early start. Two others came in during my workout (1 man & one woman). Workout was #6 intensity and did a bit above-average workout. Listened to a podcast and an audiobook. On Wednesday, picked up the bib & jersey for the 111th running of San Francisco's Bay to Breakers, which we will run for the first time this weekend.
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 (16 oz), plain bagel & Kirkland Signature Organic Chunky Guacamole (2.5 oz), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, baked salmon & Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, blackberries

Running Journal - 2024-05-15

Time: 6:56-7:36 p.m. (40 minutes) 
Resting heart rate: 87 (15 minutes after exercise)
Weight (after run; clothed): 83.28 kg (183.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,010 cal/day
Distance (running): 5.05 km (3.14 miles)
Cumulative distance (2024; ignores XT days): 547.26 km (340.05 mi)
Calories burned: 384
Average heart rate: 110 bpm
Max heart rate: 130 bpm
Weather: sunny ☀️ 22° C (71.6° F), Humidity 77% Wind: 19 km/h
Terrain: 138 ft elevation gain
Avg Pace: 12'45" /mile
Best pace: 12'24" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Actively ran with more focus on activating my right upper-leg muscles. Right knee felt much better. 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 Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (16 oz), baked chicken & Maya Kaimal Foods Organic Indian Everyday Dal - Black Lentil & Tomato & Cumin with Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, baked salmon & Seeds of Change Organic Quinoa and Brown Rice - 8.5 oz, Ghirardelli Dark Chocolate Sea Salt Square (15g), Anna Olivia Bakes - Blueberry scone with clotted cream & lemon curd (x0.5), apple, banana, raspberries, blueberries, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz

Running Journal - 2024-05-14

Time: 6:42-7:38p.m. (56 minutes) 
Resting heart rate: 81 (15 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): 6.90 km (4.29 miles)
Cumulative distance (2024; ignores XT days): 542.20 km (336.91 mi)
Calories burned: 500
Average heart rate: 116 bpm
Max heart rate: 148bpm
Weather: sunny ☀️ 22° C (71.6° F), Humidity 54% Wind: 15 km/h
Terrain: 207 ft elevation gain
Avg Pace: 13'04" /mile
Best pace: 12'25" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Pleasant late-afternoon run with Dawn. Felt pretty good today, other than my right knee feeling achy. Slept OK on Monday night. Passed a handful of neighborhood cat sunning themselves. A handful of elderly residents seem to have a spot sitting on a low retaining wall along the sidewalk, and we have passed them a few times. Dawn wore her orchid-colored Garmin vívoactive 5 smartwatch for the first time today, so spent a bit of time configuring it. Ran/walk in 3-minute/1-minute increments. 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?: Right knee a bit achy; toes a bit sore from callus/blister
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (16 oz), Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Anna Olivia Bakes - Nutella Stuffed Browned-Butter Salted Chocolate-Chip Cookie (x0.5), Bolani Spinach-Filled Flatbread, Knudsen Lowfat Cottage Cheese - Small Curd (small portion), plain bagel & Kirkland Signature Organic Chunky Guacamole (2.5 oz), plain bagel & Kuze Fuku & Sons - Yuzu Fruit Spread, plain bagel sandwich with chicken & salsa, Tropical Fields Durian Mochi (15g; x2), The Republic of Tea - Decaf Ginger Peach Black Tea, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz,

Running Journal - 2024-05-13 (XT - Stationary Recumbent Cycle)

Time: 11:35-12:25 p.m. (50 minutes)
Resting heart rate: 73 bpm (~15 minutes after exercise)
Weight (after run; clothed): 84.01 kg (185.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,021 cal/day
Distance (cycling): 5.63 km (3.50 mi)
Cumulative distance (2024; ignores XT days): 535.30 km (332.62 mi)
Calories burned: 261 kcal
Average heart rate: 77 bpm
Max heart rate: 89 bpm
Weather: sunny ☀️ 21° C (69.8° F), Humidity 54% Wind: 16 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: Cross-training day. One person in the gym using the kettle bells. Asked her if OK to use the recumbent cycle and she said no problem, she was just finishing. No one else arrived. I had tried using the bike around 10:30 a.m., but someone else was there. Dealing with a random issue arising late Sunday night, so rather knackered today 😴 Very light workout at setting #6.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Oatmeal with blueberries & raspberries & blackberries & flax seed, Bizzy Cold Brew Organic Espresso Blend (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, baked salmon & Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz,

Running Journal - 2024-05-12 (Mile Repeats x6)

Manresa Bread to-go sticker with hand-drawn message [sic.] "Kevin Turky"

Time: 11:19-12:57 p.m. (1 hour, 38 minutes) 
Resting heart rate: 79 (1.5 hours after exercise)
Weight (after run; clothed): 83.28 kg (183.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,010 cal/day
Distance (running): 9.66 km (6.00 miles)
Cumulative distance (2024; ignores XT days): 535.30 km (332.62 mi)
Calories burned: 792
Average heart rate: 137 bpm
Max heart rate: 153 bpm
Weather: sunny ☀️ 22° C (71.6° F), Humidity 57% Wind: 19 km/h
Terrain: 0 ft elevation gain
Avg Pace: 10'30" /mile
Best pace: 10'30" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (not stinky)
Comments: Week 15 (of 26) ✅ Ran mile repeats x6 at the Campbell Community Center track. In the grassy center two female teams played soccer. It felt hotter than the weather report suggests 🤔 Right knee felt achy but not painful. After a few loops it felt OK. We warmed up with 5 minutes walk, 5 minutes slow jog, 5 minutes comfortable jog, and 4 acceleration gliders. Drank Powerade after #2 and #4 mile repeats. The sun was bright and the few shady spots on the track were partially occupied by soccer players and supporters 😛 One time we had to alert them to our presence, and another time a woman helpfully warned them to watch out 👏🏼 My calluses were a bit sore today on my toes; at home I discovered a blister on the left one. I applied a Dr. Scholl's Callus Remover to each toe tonight. Will research better ways to protect them (e.g., moleskin). The run went OK--the loops were a bit boring, but went by quickly. The use of my smart watch was better this time, with each mile repeat represented by a separate activity. Most of the six were at about the 10'40"/mile pace, with the last one at 10'30", and a few in the 10'50"/mile pace. 👍🏼 After we visited downtown Campbell and Manresa Bread and had coffee & dessert. 😋
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee felt a bit achy; blister on left toe, callus on both toes
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8oz), Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Powerade - Mixed Berry (20 oz), Manresa Bread - Pistachio latte & mushroom-leek quiche (x0.5) & turkey pesto sandwich (x0.5), Anna Olivia Bakes - Brookie (x0.5), leftovers - mango chicken & green-chile burrito & Dumpling Capital - Bei Jing Bean Paste Noodle (Pork),

Running Journal - 2024-05-11 (Off day)

Nathan - QuickStart 2.0 6 L Hydration Pack

Time: 5:30 p.m. 
Resting heart rate: 70
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): 0
Cumulative distance (2024; ignores XT days): 525.64 km (326.62 mi)
Calories burned: N/A
Average heart rate: N/A
Max heart rate: N/A
Weather: sunny ☀️ 26° C (78° F), Humidity 40% Wind: 19 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A
Best pace: N/A
Stinkiness air level (0=No smell; 10=☣️): 1/10 (not stinky)
Comments: Off day. Visited Portola Valley area. Stopped at Konditorei Cafe for coffee. First time visit to Alice's Restaurant where we had lunch. The scene at Alice's was bustling and a bit chaotic, with lots of motorcycles & muscle cars (McLaren, etc.) mixed in with more family-friendly vehicles. Stovepipe smoke was continuously vented into the air above the restaurant. Everyone was respectful. 1970's & 1980's rock music was playing (Europe, Steve Winwood, Bon Jovi, etc.). The staff serviced everyone efficiently and with friendliness. On the wall, tee shirts supported Alice's Restaurant & Ukraine, with proceeds supporting their efforts to remain independent. The drive there was full of switchbacks and we took care to go slowly, in case we overtook cyclists. Reminded me of a wild west establishment, without the bawdiness & gratuitous gunfire. After that we visited REI and purchased hydration vests for long runs. I got a Nathan - QuickStart 2.0 6 L Hydration Pack. The pack has a 1.5 L bladder in the back, and the 6 L moniker seems to mean it has 6 L total storage. Trying it out as we enter warmer days & longer runs (though we still have access to electrolytes from convenience stores along the way, this will help in-between). Also purchased 2 more bags of Tailwind Nutrition Recovery Drink Mix - Chocolate, and a Slow Loris  Hiking Tortoise T-Shirt. Shopped for groceries at Costco and returned home. On Sunday we run 6 1-mile repeats at 10:15/mile pace with 2:30 run & 30-second walk break.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Konditorei Cafe - maple cinnamon latte & homemade brownie (x0.5), Alice's Restaurant - Farmer's Burger with cheese + chips & plain fries (x0.5) & Anderson Valley Oatmeal Stout (pint), Kirkland Signature Sparkling Water - Grapefruit (12 Oz),

Running Journal - 2024-05-10

Time: 6:13-7:09 p.m. (56 minutes)
Resting heart rate: 90 bpm (~15 minutes after exercise)
Weight (after run; clothed): 82.74 kg (182.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,001 cal/day
Distance (running): 6.65 km (4.13 mi)
Cumulative distance (2024; ignores XT days): 525.64 km (326.62 mi)
Calories burned: 500 kcal
Average heart rate: 112 bpm
Max heart rate: 133 bpm
Weather: sunny ☀️ 27° C (80.6° F), Humidity 53% Wind: 22 km/h
Terrain: 210 ft elevation gain
Avg Pace: 13'35" /mile
Best pace: 13'12" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Warm today, so extra-slow run. Spent the afternoon putting together an IKEA HEMNES TV media cabinet, so a bit tired. The run was fine. Knees felt a bit achy, but no pain. Still have not started strength training via reverse lunges & squats. Lowest recorded weight of the year, so far.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Everything bagel with turkey slices (x2), Organic Split Pea Soup - 16.5 oz (x0.5), Snack Factory Organic Original Pretzel Crisps, vodka & tonic, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry),

Running Journal - 2024-05-09 (XT - Stationary Recumbent Cycle)

Time: 1:19-2:09 p.m. (50 minutes)
Resting heart rate: 72 bpm (~15 minutes after exercise)
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 (cycling): 6.76 km (4.20 mi)
Cumulative distance (2024; ignores XT days): 519.00 km (322.49 mi)
Calories burned: 332 kcal
Average heart rate: 86 bpm
Max heart rate: 110 bpm
Weather: sunny ☀️ 28° C (82.4° F), Humidity 26% Wind: 13 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: Cross-training day. One person in the gym using the weight bench for the first 20 minutes, then I was by myself. Felt OK and pretty exercised at the end. Weather is warm but not unpleasant. Wore my new 2nd pair of Under Armour speed pocket shorts, which arrived on Wednesday.
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 (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Everything bagel with turkey slices

Running Journal - 2024-05-08

Time: 6:31-7:19 p.m. (48 minutes)
Resting heart rate: 73 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): 5.87 km (3.65 mi)
Cumulative distance (2024; ignores XT days): 519.00 km (322.49 mi)
Calories burned: 450 kcal
Average heart rate: 116 bpm
Max heart rate: 138 bpm
Weather: sunny ☀️ 23° C (73.4° F), Humidity 22% Wind: 14 km/h
Terrain: 164 ft elevation gain
Avg Pace: 13'12" /mile
Best pace: 12'09" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Warm wind but pleasant weather. Shorter maintenance run. Thought again tonight (thought I forgot to write it down on Sunday) about the discrepancy between my phone & my Garmin smartwatch was about 1 mile over the course of a 20-mile run. Got my other pair of Under Armour speed pocket shorts. Remembered again about checking to see if compression shorts with side pocket. A bit thirsty today.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired, Right knee just a touch achey
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso double shot, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Vicini's New York City Pizzeria - Veggie Garbage Pie & garlic knots, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry),

Running Journal - 2024-05-07

Time: 6:40-7:36 p.m. (56 minutes)
Resting heart rate: 78 bpm (~15 minutes after exercise)
Weight (after run; clothed): 83.91 kg (185.00 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): 6.92 km (4.30 mi)
Cumulative distance (2024; ignores XT days): 513.12 km (318.84 mi)
Calories burned: 534 kcal
Average heart rate: 116 bpm
Max heart rate: 138 bpm
Weather: sunny ☀️ 17° C (62.6° F), Humidity 44% Wind: 16 km/h
Terrain: 367 ft elevation gain
Avg Pace: 13'04" /mile
Best pace: 12'37" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Felt OK today, other than still a bit creaky from Sunday 20-mile run. Had a big bowl of noodles for lunch. Knees felt OK today. The right knee feels a bit unsettled (?) I am not sure how to describe it. Not hurting, but it feels a bit noticeable. Started out running a bit slow, then we picked up the pace and was running 10'30/mile pace for the 3-minute running portions, followed by a 1-minute walk break. The faster pace felt OK and was running it without feeling huffing and puffing. The Under Armour SpeedPocket 5" shorts kept my phone/keys/ID snug with no rattling 💯 Quite a few people walking with pets, or walking with family, or kids playing. Saw quite a few neighborhood cats in the usual spots. Have not yet looked into shorts with pockets. Weather was perfect.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, chocolate-chip cookie (x0.5), A-Sha Foods USA - Meteor Noodles with Zha Jiang Sauce (x2 packets), Tropical Fields Durian Mochi (x2 at 15g each), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Snickers Fun Size Chocolate Candy Bar - 10.59oz, Kirkland Signature Sparkling Water - Grapefruit (12 Oz),

Running Journal - 2024-05-06 (XT - Stationary Recumbent Cycle)

Time: 11:17-12:07 p.m. (50 minutes)
Resting heart rate: 62 bpm (~15 minutes after exercise)
Weight (after run; clothed): 84.01 kg (185.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,021 cal/day
Distance (cycling): 6.12 km (3.8 mi)
Cumulative distance (2024; ignores XT days): 506.20 km (314.54 mi)
Calories burned: 292 kcal
Average heart rate: 76 bpm
Max heart rate: 91 bpm
Weather: sunny ☀️ 17° C (62.6° F), Humidity 48% Wind: 10 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: Light XT day after 20-mile run on Sunday. First time visiting the gym someone was using the stationary recumbent cycle, so returned about an hour later and found it unused, but two other women just ending their workout. After that the gym was empty except for me. Overall feeling pretty OK. Hopefully the 2nd day after the long run feels better.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired, sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso shot (x2),

Running Journal - 2024-05-05 (20-Mile Long Run)

Gatorade Gatorlyte Electrolyte Beverage - Lime Cucumber (20 ounce) & peanut butter cookie

Time: 7:52-12:58 p.m. (5 hours, 6 minutes)
Resting heart rate: 90 bpm (~15 minutes after exercise)
Weight (after run; clothed): 84.19 kg (185.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,023 cal/day
Distance (running): 32.83 km (20.40 mi)
Cumulative distance (2024; ignores XT days): 506.20 km (314.54 mi)
Calories burned: 2,509 kcal
Average heart rate: 112 bpm
Max heart rate: 141 bpm
Weather: sunny ☀️ 14° C (57.2° F), Humidity 44% Wind: 15 km/h
Terrain: 367 ft elevation gain
Avg Pace: 15'16" /mile
Best pace: 13'31" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: 500+ kilometers & 300+ miles ✅ Ran two 10-mile loops to complete the first 20+ mile run in a long time. Arose around 7:00 a.m., out the door before 8:00 a.m. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Had an issue with my Garmin Forerunner 965 smartwatch (probably user error, but ?): I noticed after starting the structured interval training repeats, it immediately displayed the yellow pause symbol. I resumed, but the watch did not stop at the 3-minute mark. So after 0.25 miles, I saved the run. I forget the details, but the watch then ... reset (blue triangle, then eventually the splash screen). After I once again started the interval repeats and all was well 🤷🏼 Realized I forgot my Bluetooth ear buds, so no audiobook listening for me. Ran really slow today, mostly to be proactively gentle on my knee. Coyote Lagoon at Don Edwards was wonderful: baby ducks & geese, lots of waterfowl. Noticed what might be swallows making mud nests under a nearby abandoned bridge (we later saw a feral black cat crossing it). A cluster of memorial candles were still alight at one point of the sidewalk. On the second passing, noticed a "ghost bike (also referred to as a ghostcycle or WhiteCycle) is a bicycle roadside memorial, placed where a cyclist has been killed or severely injured." Observed a CyberTruck near the Fremont Tesla Factory. Stopped at the usual spots and got electrolyte drinks. Avoided some construction as they enhance pedestrian crossings. Keep forgetting to check out the nearby BART station. Ate a peanut butter cookie at a convenience store this time instead of bringing it home. On the 2nd passing, I got a chocolate-chip cookie and did bring it home. Enjoyed the shady susurration of trees along a stretch going home. At the 10-mile mark I got home and re-applied sunblock & changed into a short-sleeve technical shirt and changed socks. This was the first long run with my new blue Under Armour SpeedPocket 5" shorts. Wore over my compression leggings. The SpeedPocket keeps the phone snug ✅ The one negative: I keep my mask, ID, & credit card with it, so it all gets a bit jumbled. Makes it a bit weird to pull out the camera when I might want to snap a quick photo (e.g., of baby ducks). Dawn has leggings with a phone pocket 🤔 Might be something to look into. The 2nd loop with Dawn was much more interesting as we talked and motivated each other. As we approached noon, noticed more traffic & people, and the temperature edged a bit higher. Made sure to run at least 0.1 miles farther than 20 miles so my Garmin would not mark it as 16.99 miles--as it did 2 weeks ago 😝 Overall, this was a successful run: 3 miles extended from previous long run; started early; succeeded in running slow to avoid injury. Soaking in a salt bath tonight & ate food to celebrate the Americanized Cinco de Mayo.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee was mostly OK but not confident in it
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, Gatorade Gatorlyte Electrolyte Beverage Glacier Freeze & Lime Cucumber & Lemon Lime & Fruit Punch - all 20 Oz, peanut butter cookie, Peanut Butter M&M'S Mega - 8.6oz, K On The Go - Brown Sugar Latte (HOT (mr.), with decaf coffee (2s), decaf coffee, honey boba) & Pita Chicken Melt Sandwich (x0.5), De Los Altos Grill - Veggie Burrito & Asada Fries (0.25), pear brandy cordial (x2)

Running Journal - 2024-05-04

Time: 7:45 p.m.
Resting heart rate: 68 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
Cumulative distance (2024; ignores XT days): 473.37 km (294.14 mi)
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Off day. Rainy. Ran an errand and got coffees. Sunday is the first 20-mile run in a long time. Time commitment & seriousness of endurance increasing. Planning to get up early and run 10 miles, then run 10 miles with Dawn.
Any irregular feelings, aches, pains, heart rate, and so forth?: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8 oz), Hops and Beans Cafe - almond croissant (x0.5) & Island Latte (Ritual Seasonal Espresso, Holy Kakow Organic Macadamia and Coconut Syrup, Milk), Jeonju K-Cuisine - Iron Plate Vegetable Pancake (x0.5) & Ramen Tofu Soup

Running Journal - 2024-05-03

Time: 5:58-6:54 p.m. (56 minutes)
Resting heart rate: 78 bpm (~15 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): 6.81 km (4.23 mi)
Cumulative distance (2024; ignores XT days): 473.37 km (294.14 mi)
Calories burned: 525 kcal
Average heart rate: 117 bpm
Max heart rate: 136 bpm
Weather: sunny ☀️ 20° C (68° F), Humidity 49% Wind: 16 km/h
Terrain: 197 ft elevation gain
Avg Pace: 13'14" /mile
Best pace: 13'02" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Pleasant Friday late-afternoon run with Dawn.
Any irregular feelings, aches, pains, heart rate, and so forth?: Very slight knee pain on the return
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (12 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, leftovers

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

Time: 10:19-11:09 a.m. (50 minutes)
Resting heart rate: 73 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 (cycling): 5.79 km (3.60 mi)
Cumulative distance (2024; ignores XT days): 466.56 km (289.91 mi)
Calories burned: 269 kcal
Average heart rate: 76 bpm
Max heart rate: 87 bpm
Weather: sunny ☀️ 21° C (69.8° F), Humidity 45% Wind: 13 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A
Best pace: N/A
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Feeling a bit tired today. Pretty easy cycle session. Caught up on social media. Listened to an audiobook at the end. No one else came in. Weather is a perfect spring day.
Any irregular feelings, aches, pains, heart rate, and so forth?: Knees a bit creaky at start; bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (22 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz,

Running Journal - 2024-05-01

Time: 7:26-8:20 p.m. (54 minutes)
Resting heart rate: 100 bpm (~15 minutes after exercise)
Weight (after run; clothed): 83.37 kg (183.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,008 cal/day
Distance (running): 7.31 km (4.54 mi)
Cumulative distance (2024; ignores XT days): 466.56 km (289.91 mi)
Calories burned: 601 kcal
Average heart rate: 128 bpm
Max heart rate: 146 bpm
Weather: sunny ☀️ 12° C (53.6° F), Humidity 67% Wind: 6 km/h
Terrain: 49 ft elevation gain
Avg Pace: 11'56" /mile
Best pace: 11'09" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Early morning run. Up at 6:00 a.m., had coffee & cereal. Dropped off car at mechanic, then ran. Did my best to run at 10'15"/mile pace. However, lots of traffic & stop lights eroded that pace. Felt pretty good. Minimal knee pain. Stutter-step when I start seems to help. Weather was comfortable. Had a recovery chocolate drink & coffee after as a reward. Listened to an audiobook. Two maintenance runs within about 12 hours of each other, and they both seem to have gone OK. My toes felt a bit sore 🤔 Not sure how to counter-act that. We have some blister tape, I think. I have never used it, but maybe this represents the time.
Any irregular feelings, aches, pains, heart rate, and so forth?: A bit sore in left hamstring, but pretty good. Toes felt a bit beaten up/callused.
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (14 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz,