Running Journal - 2024-06-30 (Magic Mile Time Trials)

Time: 9:45-11:17 a.m. (1 hour 32 minutes) 
Resting heart rate: 81 (90 minutes after exercise)
Weight (running clothes): 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): 8.05 km (5.00 mi)
Cumulative distance (2024; ignores XT days): 812.72 km (505.00 mi)
Calories burned: 462 kcal
Average heart rate: 124 bpm
Max heart rate: 158 bpm
Weather at start: sunny ☀️ 27° C (80.6° F), Humidity 38% Wind: 7 km/h
Terrain: 23 ft elevation gain
Avg Pace: 11'54" /mile
Best pace: 8'14" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Week 22 (of 26) is done ✅ Ran my 3rd Jeff Galloway Magic Mile Time Trials (MM) at the Campbell Community Center, in Campbell, California.  I ran the mile in 8:15, with a 30-second walk break every 2:30. The split was ~4:04. It was warm. Mentally, immediately got negative thoughts about how it felt uncomfortable. My left hamstring felt tight, so I intentionally did not go all out, in an effort to avoid injury. The MM predicts the fastest (i.e., a very hard pace) one might run during the marathon. According to the MM calculator on the Jeff Galloway web site, a 8'15" MM = projected 4:41:12 marathon finish (10:43 per mile). This is pretty close to the time predicted 3 weeks ago, which continues to represent the best marathon finish I would ever have, to-date. After the MM, we ran slowly around the neighborhood. We ended after running ~2 miles and walked back, due to the heat and to protect Dawn's Achilles heel. We treated ourselves to coffee & brunch at Manresa Bread, after walking through the crowded Farmers Market popup tents lining the street. This was the first day wearing the new shoes, and they seemed to work well. I might tighten the laces a bit next time. Hoping this helps resolve any callus/blisters too.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left hamstring tight
Foods eaten today:Kashi GO Original Cereal with nonfat milk, Trader Joe's Organic French Roast Cold Brew Coffee (8 oz), Diet Coke (16 oz), banana, Manresa Bread - Drip coffee (12 oz) & broccoli quiche slice (x0.5) & chocolate cookie (x0.25)

Running Journal - 2024-06-29 (Off Day & New Shoes)

 New Balance - Fresh Foam X 860v14 (Grey Matter with Black and Ginger Lemon)

Time: 5:30 p.m. (0 minutes) 
Resting heart rate: 63
Weight (running clothes): 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 (running): --
Cumulative distance (2024; ignores XT days): 804.67 km (500.00 mi)
Calories burned: 0 kcal
Average heart rate: N/A bpm
Max heart rate: N/A bpm
Weather at start: sunny 🌤️ 27° C (80.6° F), Humidity 43% Wind: 11 km/h
Terrain: 0 ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Off day. New shoes: New Balance - Fresh Foam X 860v14 (Grey Matter with Black and Ginger Lemon). Purchased at Fleet Feet - Menlo Park, where an assistant scanned my feet with a Volumental scanner. It turned out I need a bit wider shoe, so have a 2E now. Tried 4 pairs. The assistant mentioned my feet point inward and after doing a knee-flex bounce test (stand on one foot and slightly squat down so the knee flexes), noticed the knee moves inward. He thought that might explain some chafing/callous on my toes. I.e., pronating inward. Immediately felt so much better than my old pair of HOKA Challenger ATR 7. The assistant explained the shoe I was using was meant more for trail running (hello 💡 That explains why on sale at REI). Sunday is magic mile time trials, for total of 6 miles.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Organic French Roast Cold Brew Coffee (4 oz), Gatorade Gatorlyte Electrolyte Beverage - Lemon Lime (20 oz), Roma restaurant Menlo Park - Burrata appetizer (x0.5) & Gnocchi Pesto & pint of Menabrea beer, Qamaria Coffee - Mufawaar (Medium Roast Coffee with Cardamom & Cream) & rose Milk Cake (x0.5), lemonade (8 oz)

Running Journal - 2024-06-28

Time: 6:23-7:18 p.m. (55 minutes) 
Resting heart rate: 88 (15 minutes after exercise)
Weight (running clothes): 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): 6.55 km (4.07 miles).
Cumulative distance (2024; ignores XT days): 804.67 km (500.00 mi)
Calories burned: 497 kcal
Average heart rate: 111 bpm
Max heart rate: 133 bpm
Weather at start: sunny 🌤️ 27° C (80.6° F), Humidity 39% Wind: 21 km/h
Terrain: 184 ft elevation gain
Avg Pace: 13'32" /mile
Best pace: 13'01" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: 800+ kilometers & 500.00 miles cumulative year-to-date ✅ Late-afternoon maintenance run with Dawn. Remembered the 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) Moleskin; and 4) Sunblock ✅ It was hot and a bit less breeze than I had hoped for. Lots of Friday-night smells of backyard cooking, smells from kitchens, etc. A group of women in traditional Hindu dress were singing softly with kids at the playground we passed again, which was cute.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Trader Joe's Organic French Roast Cold Brew Coffee (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, banana, everything bagel with deli turkey slices, leftover ahi shoyu Hawaiian poke & rice, Gatorade Gatorlyte Electrolyte Beverage - Lemon Lime (20 Oz), banana, apple, Tropical Fields Durian Mochi (15g; x2),

Running Journal - 2024-06-27 (XT - Stationary Recumbent Cycle)

Time: 10:02-10:52  a.m. (50 minutes) 
Resting heart rate: 77 (15 minutes after exercise)
Weight (running clothes): 83.73 kg (184.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,016 cal/day
Distance (cycling): 7.24 km (4.50 miles)
Cumulative distance (2024; ignores XT days): 798.12 km (495.93 mi)
Calories burned: 311 kcal
Average heart rate: 91 bpm
Max heart rate: 105 bpm
Weather at start: sunny ☀️ 19° C (66.2° F), Humidity 60% Wind: 1 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Maintenance day on the stationary recumbent cycle in local community gym. Found it empty on my second visit. After starting two women came in and used the elliptical and laughed and chatted. I watched a podcast and listened to an audiobook. Toward the end a couple came in and the man helped the woman begin on the treadmill, then left. Pulled up the last of the tub of cleaning towelettes from the tub. The workout was moderately difficult, and the video podcast/audiobook helped it go by quickly. Overall feeling OK, though sleep could have been better. Woke up to a cat meowing for food 😅
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today:Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Trader Joe's Organic French Roast Cold Brew Coffee (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, banana,

Running Journal - 2024-06-26

Time: 8:56-9:37 a.m. (41 minutes) 
Resting heart rate: 78 (15 minutes after exercise)
Weight (street clothes): 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 (running): 5.84 km (3.63 miles).
Cumulative distance (2024; ignores XT days): 798.12 km (495.93 mi)
Calories burned: 458 kcal
Average heart rate: 124 bpm
Max heart rate: 156 bpm
Weather at start: mostly sunny 🌤️ 18° C (64.4° F), Humidity 67% Wind: 7 km/h
Terrain: 49 ft elevation gain
Avg Pace: 11'21" /mile
Best pace: 11'08"/mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: 40-minute mid-week maintenance run. A homeless person has taken up shelter under the pedestrian light rail underpass, so I try to respect them and walk quietly by. Construction takes up one section of sidewalk and a portion of the road (trenching between the sidewalk and the building; the orange safety cones protect their construction equipment parked on the street). Felt pretty good today, and decided to run at my marathon pace of 10:15/mile. With a 1-minute walk break, I am not getting the 10:40/mile pace, regrettably--even when I run faster run intervals. Caught myself running into the 9-minute/mile pace and forced myself to slow down. Remembered the 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) Moleskin; and 4) Sunblock ✅ The moleskin seems to really help with chafing on my toes/ball of the feet. Played a mobile game for the first 15 minutes, then listened to audiobook for the rest.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Trader Joe's Organic French Roast Cold Brew Coffee (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, banana, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz,

Running Journal - 2024-06-25

Time: 8:22-9:18 a.m. (56 minutes) 
Resting heart rate: 91 (15 minutes after exercise)
Weight (running clothes): 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): 7.29 km (4.53 miles).
Cumulative distance (2024; ignores XT days): 792.28 km (492.30 mi)
Calories burned: 567 kcal
Average heart rate: 119 bpm
Max heart rate: 151 bpm
Weather at start: partly sunny ⛅ 21° C (69.8° F), Humidity 61% Wind: 5 km/h
Terrain: 79 ft elevation gain
Avg Pace: 12'23" /mile
Best pace: 11'28"/mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments:  Week 22 (of 26) continues. Hot and muggy early run. Went out with moderate pace. In the last interval I ran close to fast as I could and got up to ~7:30/mile pace. Passed people mowing and the smell of freshly-cut grass & gasoline brought me back, like Proust and a madeleine cake dipped in tea. Partly sunny, and noticeably cooler when the sun passed behind a cloud. 😎 Listened to an audiobook. Saw a Tesla Cybertruck with a Texas license plate. Remembered the 3 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) Moleskin; and 4) Sunblock ✅ Overall felt pretty good, though a bit tired. The moleskin seems to help nicely on chafing for my toes. My weight loss since January is ~6 lbs on average, with more muscle.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Organic French Roast Cold Brew Coffee (14 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Tropical Fields Durian Mochi (15g; x2), banana

Running Journal - 2024-06-24 (XT - Stationary Recumbent Cycle)

Time: 6:55-7:45 a.m. (50 minutes) 
Resting heart rate: 77 (15 minutes after exercise)
Weight (running clothes): 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 (cycling): 6.12 km (3.80 miles)
Cumulative distance (2024; ignores XT days): 784.99 km (487.77 mi)
Calories burned: 281 kcal
Average heart rate: 80 bpm
Max heart rate: 93 bpm
Weather at start: sunny ☀️ 16° C (60.8° F), Humidity 82% Wind: 0 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Light maintenance day on the stationary recumbent cycle in local community gym. One person came in after me and used the treadmill, then left. Maybe earliest I have gotten to the gym.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Organic French Roast Cold Brew Coffee (16 oz), banana, Tropical Fields Durian Mochi (15g; x2), cheese bagel with ham slices (x2) & american cheese slice,

Running Journal - 2024-06-23 (Mile Repeats x10)

Sunrise, June 23, 2024, from Coyote Creek Trail (Don Edwards San Francisco Bay National Wildlife Refuge), looking east toward foothills of Mission Peak Regional Preserve

Time: 5:48-10:02 a.m. (5 hours 14 minutes) 
Resting heart rate: 109 (15 minutes after exercise)
Weight (running clothes): 82.37 kg (181.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,996 cal/day
Distance (running): 23.82 km (14.80 miles)
Cumulative distance (2024; ignores XT days): 784.99 km (487.77 mi)
Calories burned: 1,260 kcal
Average heart rate: 131 bpm
Max heart rate: 146 bpm
Weather at start: sunny ☀️ 16° C (60.8° F), Humidity 82% Wind: 0 km/h
Terrain: 209 ft elevation gain
Avg Pace: 11'03" /mile
Best pace: 10'31" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Mile repeats x 10, plus 4.8 miles of warmup & cool down. Got up before sunrise, had cereal & coffee, cared for the cats, then headed out. Coolest part of the day was about 61 F, with a high of 85 F forecast in the afternoon. It was important to get out early so most comfortable to run. Wore short sleeve technical top & shorts. Remembered the 3 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) Moleskin; and 4) Sunblock ✅ Also wore NipEaze today for the first time (ever? at least in years), just in case the extended run caused friction burns. After I started I realized I had not changed the custom workout to 2:30 run / 0:30 walk, instead it was 2:30/1:00 (which is what I will do during the marathon). So I manually ended each recovery segment after 30 seconds. Running past an abandoned bridge, I watched hundreds of swallows diving to feed on insects. In the golden grasses on the opposite bank, I watched the silhouette of a cat slink past in hunt of a meal. I reached the Coyote Creek Trail (part of the Don Edwards San Francisco Bay National Wildlife Refuge) and watched the sun rise over the foothills. The "angry chair"--a patio chair we have observed--was once again occupied and this time I saw what looked like a fishing pole. One fellow person was exercising on the trail, quickly shuffling. Carefully ran past a handful of adult geese. Listened to audiobook "World Travel: An Irreverent Guide (2021) - Anthony Bourdain (with Laurie Woolever, posthumously published)". I raised my arms as a flock of what looked like seagulls lazily flapped by overhead, heading east. It seems a bit more difficult to keep up the pace on gravel. Reaching asphalt again was nice. Stopped and had an electrolyte drink at a convenience store. Mile repeats mess up planning a bit as I walk 5-10 minutes between them, and they also require about a mile of warmup (today was almost 1.5 miles). I had 3 miles done at this point. The next few miles were uneventful, running the usual route. Pass 2 homeless tarps under an overpass, a BART station, new housing construction, etc. Traffic was light, so treated stop lights as optional if all looked safe. Got home with 8 mile repeats completed. The 8th was partially done around my housing complex. At home I cleaned off dust & gnats, re-applied sunblock, changed shirts, had an electrolyte drink & banana, and headed back out with Dawn to run another few miles & the last 2 mile repeats. We decided to run around the local neighborhood route, which we know well. The first 2.5 miles we ran a bit slower, heading slightly uphill. Near the stopping point we hydrated at a school water fountain. On the way back we increased to 10'15"/mile pace, generally downhill but with some extended slightly uphill grades. People were already playing volleyball, walking dogs, cleaning garages & cars. We saw a handful of cats. After the 2 mile repeats, we finished the distance back with a slightly slower pace, then cooled down with a walk. At home, hydration, showers, then off to celebrate at K on the Go for a light lunch & dessert. Overall everything went well today. The moleskin...sort of worked. Per Dawn's suggestion I wrapped a thin strip around my toe, and also put some on the balls of my feet. My feet still felt pretty beaten up--blisters, etc. Getting out early before the temperatures reached the 75 F mark at 10:30 a.m. was also great. I slept OK the night before--much better than the 26-mile run. This marks the end of week 21 (of 26) ✅
Any irregular feelings, aches, pains, heart rate, and so forth?: Left knee a bit sore, blisters on toes
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Organic French Roast Cold Brew Coffee (8 oz), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Dish N Dash - falafal wrap (x0.5), K on the Go - Ube Flan Frappe with Puff Cream & lemon macaron & Turkey Pesto & Mozzarella Croissant (x0.5) & Chocolate Raspberry Cheesecake (x0.5), banana (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Mio Sport Liquid Water Enhancer - Lemon Lime (16 ounces prepared), Ben & Jerry's - Chubby Hubby, Gatorade Gatorlyte Electrolyte Beverage - Glacier Freeze (20 oz)

Running Journal - 2024-06-22 (Off day)

Time: 7:21 p.m.
Resting heart rate: 71
Weight (street clothes): 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 (running): 0
Cumulative distance (2024; ignores XT days): 761.17 km (472.97 mi)
Calories burned: 0 kcal
Average heart rate: --
Max heart rate: --
Weather at start: sunny ☀️ 28° C (82.4 F), Humidity 40% Wind: 14 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Sunday schedule is 10 x 1-mile repeats. That means running 2:30 run/30-second walk with a target goal of 10:40/mile pace overall. I think that means running at a 10:15/mile pace while running. On June 3 I ran 8 miles and it was a bit weird because of the intersections, etc.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Organic French Roast Cold Brew Coffee (10 oz), Roy's Station coffee - drip coffee & berry tart (x0.5), cheese bagel & ham & american cheese, banana, Ben & Jerry's - Chubby Hubby, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Dish N Dash - lentil soup & kibbeh & falafal wrap (x0.5) & baklava dessert, Waterloo sparkling water (Cherry Limeade) - 12 oz,

Running Journal - 2024-06-21

Time: 5:49-6:45 p.m. (56 minutes) 
Resting heart rate: 83 (15 minutes after exercise)
Weight (street clothes): 83.82 kg (184.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,018 cal/day
Distance (running): 6.78 km (4.21 miles)
Cumulative distance (2024; ignores XT days): 761.17 km (472.97 mi)
Calories burned: 517 kcal
Average heart rate: 114 bpm
Max heart rate: 136 bpm
Weather at start: sunny ☀️ 26° C (78.8° F), Humidity 49% Wind: 19 km/h
Terrain: 197 ft elevation gain
Avg Pace: 13'22" /mile
Best pace: 13'05" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Had the day off from work today. Got about 7 hours of sleep and felt tired all day. Cleaned the oven, played with the cats, did a few other chores. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅  I think I need to append a 4th item: hydrating with electrolytes about an hour before running. Had a Gatorade 20 oz drink today and it seems to help a lot with hot weather.
Any irregular feelings, aches, pains, heart rate, and so forth?: Tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Ready To Drink Cold Brew Coffee (4 oz), Trader Joe's Organic French Roast Cold Brew Coffee (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, homemade mashed potatoes, everything bagel & one-half chicken breast & salsa, apple, banana, Ben & Jerry's ice cream - Chubby Hubby, Otter Pop - Louie-Bloo Raspberry, leftover Scoiattolo Ravioli Pesto with parmigiano reggiano (3 oz) & pasta sauce, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, cherries

Running Journal - 2024-06-20 (XT - Stationary Recumbent Cycle)

 Time: 1:04-1:54 p.m. (50 minutes) 
Resting heart rate: 80 (15 minutes after exercise)
Weight (street clothes): 83.64 kg (184.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,015 cal/day
Distance (running): 6.44 km (4.00 miles)
Cumulative distance (2024; ignores XT days): 754.40 km (468.76 mi)
Calories burned: 289 kcal
Average heart rate: 82 bpm
Max heart rate: 94 bpm
Weather at start: partly sunny ⛅ 22° C (71.6° F), Humidity 47% Wind: 14 km/h
Terrain: 0 ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: XT day. Waited until the afternoon until going to the community gym. Awkward moment while entering. Masked and scanned-in using my phone, then held the door open for the person next to me. The gym was empty, so the awkwardness was waiting to see what equipment the person wanted to use. They ended up using the weights, so I biked. Finished listening to an audiobook. The other person left after 15 minutes and had the gym to myself for the rest of the time. Pretty easy workout. Forced myself to go a bit slower. Re: shoes--Dawn has a project through the end of June, so will wait until she frees up before going shoe shopping. I have decided to replace my HOKA Challenger 7 trainers.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Ready To Drink Cold Brew Coffee (8 oz; x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, homemade mashed potatoes, cheese bagel & Wholly Organic Smashed Avocado (2 oz), apple, banana, Canada Dry Ginger Ale

Running Journal - 2024-06-19

Time: 9:40-10:20 a.m. (40 minutes) 
Resting heart rate: 78 (15 minutes after exercise)
Weight (street clothes): 83.64 kg (184.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,015 cal/day
Distance (running): 5.49 km (3.41 miles)
Cumulative distance (2024; ignores XT days): 754.40 km (468.76 mi)
Calories burned: 419 kcal
Average heart rate: 106 bpm
Max heart rate: 133 bpm
Weather at start: sunny ☀️ 17° C (62.6° F), Humidity 58% Wind: 5 km/h
Terrain: 151 ft elevation gain
Avg Pace: 13'49" /mile
Best pace: 13'05" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (slightly stinky)
Comments: Maintenance run. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Running with Dawn always better than solo runs. Weather was pleasant; felt a bit stuffier due to lack of breeze. Toward the end felt a bit of a twinge in my right knee, so slowed my pace a bit and it was fine. Saw lots of cats lounging in the usual spot.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee a bit sore
Foods eaten today:Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Trader Joe's Ready To Drink Cold Brew Coffee (8 oz), banana (x0.5), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, homemade mashed potatoes, K on the Go - choco-banana cake (x0.5) & iced Flan Coffee with coffee jelly, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz,

Running Journal - 2024-06-18

Time: 5:51-6:46 p.m. (55 minutes) 
Resting heart rate: 85 (45 minutes after exercise)
Weight (street clothes): 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): 7.15 km (4.44 miles)
Cumulative distance (2024; ignores XT days): 748.91 km (465.35 mi)
Calories burned: 560 kcal
Average heart rate: 119 bpm
Max heart rate: 142 bpm
Weather at start: sunny ☀️ 25° C (77° F), Humidity 35% Wind: 26 km/h
Terrain: 187 ft elevation gain
Avg Pace: 12'24" /mile
Best pace: 12'02" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Day #2 of week 21 (of 26). Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Breezy day, which offset the warmer temperature. Felt great. Rare maintenance day where no pain. Lots of energy. Did not push myself to full marathon pace of 10:15/mile running (10:40/mile overall when walks included), but the run was a success to me. 2 days ago I ran a marathon and today I felt normal 👀 Left shoe insert felt wonky again on my left foot. Like the outer edge of my foot is rubbing on the lip of the shoe insert. After adjusting the laces a bit it felt much better. Listened to an audiobook while I ran.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Trader Joe's Ready To Drink Cold Brew Coffee (12 oz), banana, English Breakfast tea, leftover Cater2me - Chicken Wrap (x0.5) & Chicken mini tacos (x0.75), Trader Joe's Spicy Lentil Wrap with Spicy Tahini Sauce, apple, Gatorade Gatorlyte Electrolyte Beverage - Lemon Lime (20 Oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz,

Marathon Training History

Notes on my personal marathon training history (last updated 2024-07-29):

• 2006:
• Trained to 28.07 miles (May) 
  
• Grandma's Marathon (30th Annual)
  
• Time: 5:55:16
• Pace: 13:34/mile
  
• City: Duluth, Minnesota
• Date: 2006-06-17
  
• Weather at finish: 26° C (78° F), humidity 83%, wind 9 km/h
  
• Placing:
• Overall: 6,592 (of 6,911)
• Sex: 4,161 (of 4,306)
  
• Division (M 19–34): 1,410 (of 1,459)
• Note: My contemporary results capture
  
• Results link: https://www.mtecresults.com/runner/show?race=3255&rid=5445
  
• San Francisco Marathon (29th Annual)
  
• Time: 5:45:05
• Pace: 13:10/mile
  
• City: San Francisco, California
• Date: 2006-07-30
  
• Weather at finish: 21° C (70° F), humidity 57% , wind 17 km/h
• Place:
• Overall: 3,654 (of 4,076)
  
• Sex: 2,531 (of 2,701)
• Division (M 25–29): 315 (of 337)
• Note: no personal contemporary results capture
  
• Results link: https://www.athlinks.com/event/1403/results/Event/11305/Course/16610/Bib/1927
  
• Whistlestop Marathon (9th Annual)
  
• Time: 5:29:43
• Pace: 12:34/mile
  
• City: Ashland, Wisconsin
• Date: 2006-10-14
• Weather at finish: 4° C (39°F), humidity 45% , wind 33 km/h
  
• Place:
• Overall: 589 (of 607)
  
• Sex: 364 (of 378)
• Division (M 25–29): 29 (of 31)
• Note: My contemporary results capture differs from above 🤔
  
• Results link: https://www.athlinks.com/event/3097/results/Event/14913/Course/22026/Bib/497
• New York City Marathon (36th Annual)
  
• Time: 5:43:46
• Pace: 13:07/mile
  
• City: New York City, New York
• Date: 2006-11-05
• Weather at finish: 9° C (48° F), humidity 37% , wind 15 km/h
  
• Place:
• Overall: 35,071 (of 37,880)
  
• Gender: 24,240 (of 25,55)
• Division (M 25–29): 2,163 (of 2,240)
  
• Note: My contemporary results capture
  
• Results link: https://results.nyrr.org/event/a61105/result/45593
  
• California International Marathon (CIM) (23rd Annual)
  
• Time: 5:27:35
• Pace: 12:30/mile
  
• City: Sacramento, California
  
• Date: 2006-12-03
• Weather at finish: 14° C (41° F), humidity 41% , wind 11 km/h
  
• Place:
• Overall: 3,558 (of 3,788)
  
• Gender: 2,205 (of 2,313)
• Division (M 25–29): 205 (of 210)
  
• Note: No personal contemporary results capture
• Results link: https://www.athlinks.com/event/3241/results/Event/15733/Course/23259/Bib/3080
  
• 2007:
• Trained to 28 miles (April)
  
• Big Sur International Marathon (21st Annual)
• Time: 5:35:40
• Pace: 12:49/mile
  
• City: Carmel, California
  
• Date: 2007-04-29
• Weather at finish: 13° C (55° F), humidity 77% , wind 13 km/h
  
• Place:
• Overall: 2,992 (of 3,157)
  
• Gender: 1,839 (of 1,903)
• Division (M 25–29): 212 (of 216)
  
• Note: My unofficial contemporary results capture differs from above (and another a few days later)
  
• Results link: https://www.athlinks.com/event/22927/results/Event/23293/Course/35460/Entry/30894958
• 2008:
• Trained to 12.0 miles (late fall/early winter)
  
• 2009: No data
• 2010:
• Trained to 14 miles (late winter-summer)
• Injured Achilles (on run above)
  
• Trained to 11 miles (late fall-winter)
  
• First used Petzl headlamp for pre-sunrise run
  
• 2011:
• Trained to 24 miles; interrupted by sickness, back pain
  
• 2012: No data
• 2013:
• Running at American River College
• Trained to ~12-16 miles (late fall/winter)
• Experimented with Xero shoe flats 
• 2014: No data
• 2015: No data
• 2016: No data
• 2017: No data
• 2018:
• Trained to 3.0 miles (July)
  
• 2019: No data
• 2020: 
• Trained to ~4.5 miles (April)
  
•  2021:
• Trained to ~4.5 miles (May)
• 2022: No data
• 2023: No data
• 2024:
• Trained to 28.02 miles (July & October)
• San Francisco Marathon (47th Annual)
• Time: 5:28:58
• Pace: 12:33/mile
  
• City: San Francisco, California
• Date: 2024-07-28
  
• Weather at finish: 18° C (64° F), humidity 70% , wind 6 km/h
• Place (retrieved 2024-08-21):
• Overall: 4,916 (of 5,694)
  
• Sex: 3,659 (of 4,128)
• Division (M 45–49): 215 (of 259)
• Note: My contemporary results capture
  
• Results link: https://www.athlinks.com/event/1403/results/Event/1072999/Course/2441955/Bib/1007
• San Francisco Giant Race Half Marathon (15th Annual)
• Time: 2:20:03
• Pace: 10:41/mile
  
• City: San Francisco, California
• Date: 2024-08-18
  
• Weather at finish: 17° C (63° F), humidity 81% , wind 15 km/h
• Place (retrieved 2024-08-27):
• Overall: 812 (of 1,220)
  
• Sex: 568 (of 734)
• Division (M 45–49): 56 (of 73)
• Note: My contemporary results capture
  
• Results link: 
• RunSignup: https://runsignup.com/Race/Results/134704/IndividualResult/cRxx?resultSetId=479854#U90908130
  
• Athlinks: https://www.athlinks.com/event/85597/results/Event/1088711/Course/2510431/Bib/1568 
  
• Berkeley Half Marathon (12th Anniversary)
• Time: 2:31:19
• Pace: 11:33/mile
  
• City: Berkeley, California
• Date: 2024-11-17
  
• Weather at finish: 12° C (54° F), humidity 49% , wind 7 km/h
• Place (unofficial; retrieved 2024-11-22):
• Overall: 2,314 (of 2,725)
  
• Sex: 1,493 (of 1,647)
• Division (M 40–49): 311 (of 350)
• Note: My contemporary results capture
  
• Results link: https://www.athlinks.com/event/95041/results/Event/1093947/Course/2528352/Bib/4755

Personal Records (PR) - Officially timed:

• Marathon: 
• #1: 5:27:35 (2006 California International Marathon)
• #2: 5:28:58 (2024 San Francisco Marathon)
• #3: 5:29:43 (2006 Whistlestop Marathon)
  
• Half-marathon:
• #1: 2:20:03 (2024 San Francisco Giant Race)
• #2: 2:31:19 (2024 Berkeley Half Marathon)
  
• 10K:
• #1 57:13 (2004 Davis Turkey Trot)
  
• #2 1:15:00 (2024 Oakland Running Festival - 10K Run)
• 5K:
• #1 27:33 (2006 Run Against Pain 10K/5K)
• #2 35:07 (2024 Run to Feed the Hungry)
  
• #3 46:37 (2000 Sacramento Zoo Zoom)

Garmin - Workouts with More Than 99 Interval Repeats

How to create a Garmin Workout with more than 99 interval repeats:

1. Cable the Garmin device to your computing device (e.g., a laptop)
2. (Note: you might optionally have to first confirm the connection in Garmin Express and access Garmin Connect via that application?)
   
3. Logon to Garmin Connect (https://connect.garmin.com/)
4. From the Home screen, access the left-hand menu and select "Training & Planning" > Workouts
   
5. On the Workouts screen:
1. Select "Run" from dropdown list "Select a Workout Type"
2. Select button "Create a Workout"
6. Edit the Workout name (e.g., Run Workout - 120 Intervals)
7. Edit the Workout using button "Add a Repeat" on the right-hand side
1. Each Repeat section allows for 2-40 intervals
2. Select Edit Step for the Run step
3. Set Duration > Type = Time
   
4. Set the time (e.g., to 2:30)
5. Select button Done when finished
6. Repeat #3-#6 for the Recovery step (e.g., setting the time to 1:00)
8. Repeat adding "Add a Repeat" sections in increments of 40 repetitions until the desired number is reached (e.g., 40 x 3 = 120 repeats)
   
9. Delete any Workout steps you do not want in the Workout (e.g., the first "Run" step of 1.0 mile distance, or the Warm up/Cool down)
10. Select button Save Workout when finished making edits
11. Select button "Send to Device" to update the Garmin device
12. On the popup window, once again select button "Send to Device" (this may need to start Garmin Express)
13. Done
    

To delete a Workout: 

1. Cable the Garmin device to your computing device (e.g., a laptop)
2. (Note: you might optionally have to first confirm the connection in Garmin Express and access Garmin Connect via that application?)
   
3. Logon to Garmin Connect (https://connect.garmin.com/)
4. From the Home screen, access the left-hand menu and select "Training & Planning" > Workouts
   
5. On the Workouts screen:
1. Select the "shishkabob" (three vertical dots) menu > Delete Workout
2. Select button "Delete" on the popup window
6. The screen will display message "Your workout was successfully deleted."
   

Use:

For marathons, I run/walk in 2:30/1:00 increments. I use a Garmin Forerunner 965 smartwatch, for reference. I cable it to a laptop USB-C port. The built-in user interface allows for up to 99 intervals. The built-in Structured Interval repeats of 1-99 work fine--for me--for roughly 24-26 mile runs. I have a 28-mile run however that I am not confident I can complete in under 99 run/walk intervals, thus the desire to manually create a new workout with multiple x40 structured interval sections.

For completeness, here is how to edit the number of repeats for Structured Intervals training manually (i.e., up to 99 repeats): Select upper-right button "Start/Stop", then Run. Select the Run settings menu via the left-hand shishkabob menu (vertical three dots; i.e., the "Up" button on the left), then > Training > Intervals > Structured Repeats, then Edit Workout (via the right-hand button Start/Stop), then edit setting "Repeat", which supports values from 1-99. 

Hat tip:

https://forums.garmin.com/sports-fitness/sports-fitness/f/forerunner-230-235/120960/greater-than-99-intervals 

Running Journal - 2024-06-17 (XT - Stationary Recumbent Cycle)

Time: 12:56-1:49 p.m. (53 minutes) 
Resting heart rate: 79 (several hours after exercise)
Weight (street clothes): 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): 7.56 km (4.70 miles)
Cumulative distance (2024; ignores XT days): 741.76 km (460.91 mi)
Calories burned: 333 kcal
Average heart rate: 90 bpm
Max heart rate: 107 bpm
Weather at start: sunny ☀️ 24° C (75.2° F), Humidity 33% Wind: 18 km/h
Terrain: 0 ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: New week started: Number 21 (of 26). Recovery day after Sunday marathon training run. Exercised on the recumbent stationary cycle in the local community gym. Listened to an audiobook. Everything was pretty boring--I was the only one in the gym this session. Worked up a good sweat. It takes a while for the air conditioner to bring the temperatures down, but it helps. Accidentally forgot to stop at the 50th minute, so exercised through a 3-minute cool down. Felt pretty good overall--though a bit sore getting off the bike from Sunday. Barring injury or over-training, feeling pretty good overall for my performance for the official marathon time. The only missing piece is probably hill training, but for my first marathon in 17 years, I am not stressing out about it. Sunday had about 600-700 feet of elevation gain. The official marathon has ~1,700 feet of elevation gain, more than double. I last ran it in 2006, and it wrecked me. I have no written record of it other than my memory. However, I am in a much better place now than back then, performance-wise, I think. We will see after the race, however. 😜 This afternoon I figured out a way to test what happens when the Garmin Forerunner 965 smartwatch exceeds the number of intervals. Using the Garmin Connect web site, I can cable the Garmin Forerunner 965 to my laptop and add a custom workout with multiple repeating steps of 2:30 run/1:00 walk. Each step can repeat from 2-40 times. As a test, I added a test workout with 2 repeats of 2-times each. I'll try that when the watch stops charging, to confirm it will continue the workout. I think 120 repeats will be enough to get me through 28 miles in 3 weeks. 😅 I'm also needing a new pair of trainers/sneakers. I'm not 100% happy with the HOKA Challenger 7 which I bought randomly on discount at REI. I have the volumetric data from visiting Red Wing shoes a month or two back, so thinking that may be helpful in figuring out what shoes to purchase. 🤔 Might also visit a local Fleet Feet store--there was one in Menlo Park that we visited which also seems to have the same volumetric scanner that the Red Wing store had. A long time ago I visited a Fleet Feet store in Davis, California, and they observed me running and recommended shoes accordingly.
Any irregular feelings, aches, pains, heart rate, and so forth?: Legs & feet sore (but recovering)
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Trader Joe's Black Cold Brew Coffee (8 oz), espresso shot, homemade mashed potatoes, Tropical Fields Durian Mochi (15g; x2), Waterloo sparkling water (Cherry Limeade) - 12 oz, Trader Joe's Creamy Hummus & Vegetable Wrap (10.6 oz),

Running Journal - 2024-06-16 (26.22-mile Marathon Long Run)

Sunrise, June 16, 2024, looking toward foothills of Mission Peak Regional Preserve

Mother duck and 7 ducklings, Coyote Creek Lagoon Trail

Meyer lemon, collected near the end of the run

Mission Pizza - partially consumed to-go box of large pizza (half "Angel’s Heavenly Hawaiian" & half "Kim’s Hearts & Garlic")

Mission Pizza - 2 pints of beer: 1) Old No. 38 Stout Stout - Irish Dry (North Coast Brewing Company, Fort Bragg, CA); and 2) Chocolate Hazelnut Porter (Heretic Brewing Company, Fairfield, CA)

Time: 5:54-12:16 p.m. (6 hours 22 minutes) 
Resting heart rate: 116 (15 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 (running): 42.23 km (26.24 miles)
Cumulative distance (2024; ignores XT days): 741.76 km (460.91 mi)
Calories burned: 3,161 kcal
Average heart rate: 115 bpm
Max heart rate: 152 bpm
Weather at start: sunny ☀️ 22° C (71.6° F), Humidity 40% Wind: 22 km/h
Terrain: 646 ft elevation gain
Avg Pace: 14'35" /mile
Best pace: 13'29" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Marathon - unofficial training run completed 💯 This represents the first marathon since my 2007 Big Sur International marathon. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Sleep the night before was poor. Our cats slept on the bed and I was a bit wired from the day, so did not fall asleep until near midnight. The cats sleeping on the bed was welcome, especially our medium-haired cat who we want to encourage to be affectionate & friendly. That left a handful of hours for sleep; I woke around 4:45 a.m. (alarm was 5:00 a.m.), took a shower, shaved, had a bowl of cereal, cleaned the cat boxes while I still felt good, had a can of cold brew coffee, then relaxed for a minute until the sky seemed bright enough. Sunrise was approximately 5:47 a.m., and I started walking as a warmup around then, beginning the run at 5:54 a.m. Sometimes I just feel a bit physically drained, and I knew today was going to be like that due to lack of sleep. As an aside, I was proud of myself to not have alcohol at a meal the night before. I wore my lightweight, long-sleeve black technical top and shorts, which was OK. A short-sleeved shirt would have been ideal, I think. Temperature at the start was about 12 C (54 F) and it rose to 21-24 C (70-75 F) by mid-day. I listened to an audiobook, a non-fiction book by Jonathan Rosen. One technical hiccup with my Garmin Forerunner 965 smartwatch: I started my run with intervals accidentally set to 3:00 run/1:00 walk. I paused it and edited the time to 2:30/1:00. Then I started running and zoned out, listening to my audiobook. Later, I would notice it telling me to 3:00 run/1:00 walk 🤔 So either I messed up, or it just applied the edit to the 1st interval, or (?) In any case, it had a silver lining: I almost ran out of intervals today, reaching 96 of 99. 👀 So running longer for each interval may have inadvertently helped. My watch allows for 99 intervals, so I am not sure what happens when that result is reached...I assume the workout auto-ends, which would be terrible for my 28-mile long run in 3 weeks. The sun crested the nearby foothills as I approached the 3-mile mark. In the Coyote Creek Lagoon, where the chairs usually sit empty, I noticed two people sitting in them. I could not discern their activity (fishing, homeless, bird watching, etc.). I saw several large rabbits on the trail, two families of baby ducks with their mother (1 of which was bobbing for food in the shallows), and all the usual cast of waterfowl. Stopped at the 5-mile mark and had a Cucumber Lime Gatorade. As I passed a nearby factory, there must have been a shift change as there was a steady stream of cars queuing at the stop lights to exit. At a nearby BART station, I departed from my usual route and attempted to see if I might cross the tracks at the station instead of going around via sidewalks. However, I arrived too early--the doors to the escalators & stairs were secured and shuttered, and about a dozen people awaited their opening. The rest of the 1st 10 miles was uneventful. At home I washed my face, re-applied sunblock, changed socks, shorts, & shirt, and was joined by Dawn for the 2nd 10-mile stretch. She had lots of energy and it was nice to have a partner. My left foot had begun to throb while I ran, eventually subsiding. I think my left sneaker was too tight--I had tightened the laces around the toe box in an attempt to prevent sliding & blisters, but I think I over-tightened, as my left pinky toe was in pain. I chose to keep running, perhaps foolishly. It felt less painful when I ran. A bit of color that only really matters to Dawn and me: one of the stoplights has a partially-broken "red hand" walk sign that looks like it is missing some fingers (like Jerry Garcia). We also call the chairs in Coyote Lagoon where the people were sitting today the Angry Chair per Dawn's familiarity with the Alice in Chains song. This was Dawn's first 10-mile run in many weeks. The yellow flowers along Coyote Creek trail are mostly gone. We did see the duck family. Just before the 5-mile rest point we decided a sign reading "G.N.B." meant "Ginormous Nutter Butter". Stopping at the 5-mile mark was a welcome hydration rest. I also purchased a chocolate cake square as I felt pretty hungry. We had left home at 9:00 a.m. for the 2nd 10-mile stretch, and the day was warming into the mid-60's. All of the new Tesla cars no longer seem stored at the BART parking lot--not a one. As we approached the 2nd convenience store stop, we began extending the walk breaks to 2:00 run/2:00 walk. This suited me as my foot hurt. I got two cookies at the stop, 1 peanut butter & 1 chocolate chip. The run home was uneventful, other than foot pain. Dawn felt pretty rough so we just shuffled along. I left Dawn at the corner by our home, gave her the house keys & the cookies, and took off to complete the last 6 miles without rest/refuel. I felt impatient and in relatively good shape. I stopped and loosened my toe box laces which helped a lot with the pain. What I wish I had done: collected my ear buds & have a gel pack/electrolyte drink. The last 6 miles was quiet, hot, and boring. It was Father's Day, and no one was around. At the 23-mile mark, I hydrated in a local park. What a slog those last miles were--at least the return was mostly downhill. There came a time when the remaining distance was under a mile, then under a half-mile, and my attitude rallied. Near the end, I passed a plastic to-go bag full of what looked like a giveaway Meyer lemons sitting on the curb, and I collected one to take with me. During the last segment, I watched the mileage tick until I had gone well past the 26.2 mark (26.4), just to ensure the distance was marked properly. Walked home, hydrated, showered, then we celebrated at K on the Go, a local tea & dessert place. Later, after napping/resting, we got pizza & beer and called it a night after watching the latest Doctor Who episode. Pretty happy to finally run an unofficial marathon distance again--I think the last time was many years ago in Sacramento and I got up to 22 or 24 miles before stopping due to over-training. This run was hampered a bit by stopping for stoplights, running intentionally slow, etc., but overall I am recovering well. No injuries. My left pinky toe was very red and chafed, but it did not seem to be bruised/injured, thankfully. I think recommendations for next time: close the bedroom door so no cats; keep shoelaces looser; do not skip hydration/fueling, even if impatient; figure out what happens with the Garmin smartwatch when intervals exceed 99. I also need to figure out new shoes--my current pair of HOKA Challenger 7 have 350 miles (of suggested 400 miles). One note: when we stopped at the 2nd gas station, a man remarked in a good-natured way, "This time you're running with a partner". I seem to have been noticed!
Any irregular feelings, aches, pains, heart rate, and so forth?: Pinky toe (shoe-tightness throbbing pain), blisters on balls of feet near big toes
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk,  Trader Joe's Black Cold Brew Coffee (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, banana (x2), Tropical Fields Durian Mochi (15g; x2), Tailwind Endurance Fuel (Lemon, x1), Gatorade Gatorlyte Electrolyte Beverage Lime Cucumber (20 oz, x1) & Kiwi Strawberry (20 Oz, x0.25), K on the Go - Ube Flan Frappe & everything bagel with salmon (lox) + cream cheese + capers, Mission Pizza - large pizza (half "Angel’s Heavenly Hawaiian" & half "Kim’s Hearts & Garlic") & pint of beer - Old No. 38 Stout Stout - Irish Dry

Running Journal - 2024-06-15 (Off day)

Time: 3:46 p.m.
Resting heart rate: 77
Weight (street clothes): 83.73 kg (184.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,016 cal/day
Distance (running): 0
Cumulative distance (2024; ignores XT days): 699.53 km (434.67 mi)
Calories burned: 0 kcal
Average heart rate: --
Max heart rate: --
Weather at start: sunny ☀️ 25° C (77 F), Humidity 35% Wind: 19 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Charging smart watch for 26-mile Sunday long run. Slept a bit less than I'd prefer so feel a bit tired. Got dessert at Amia Bakery in Fremont, then groceries at Trader Joe's. Warmer today but pleasant. Sunday sunrise: 5:47 a.m. 🥱 Temperatures will climb from 13° C (54 F) to 23° C (73 F) at noon. Idea is to run 10 miles starting at sunrise, then run 10 miles with Dawn starting at ~8:00 a.m., then finish with 6 miles solo. Alternatively, run 2x 10-miles solo, then last 6.2188 miles with Dawn (~10K) starting around 10:00 a.m. Running the full marathon distance represents more of a mental challenge than a physical one. I trust my body can do it if I go slow and steady like the turtle. 🐢
Any irregular feelings, aches, pains, heart rate, and so forth?: Right upper-rear leg sore
Foods eaten today: Oatmeal with blackberries & flax seed & blueberries, espresso (x2), plain bagel & Wholly Organic Smashed Avocado (2 oz), banana (x0.5), Waterloo sparkling water (Cherry Limeade) - 12 oz, leftover Cater2Me mole tamale (x0.5), Amia Bakery - strawberry & raspberry fruit danish (x0.5) & mini chocolate layer cake (x0.5)

Running Journal - 2024-06-14

Time: 6:46-7:41 p.m. (55 minutes) 
Resting heart rate: 90 (15 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): 6.79 km (4.22 miles)
Cumulative distance (2024; ignores XT days): 699.53 km (434.67 mi)
Calories burned: 512 kcal
Average heart rate: 111 bpm
Max heart rate: 129 bpm
Weather at start: sunny ☀️ 19° C (66.2° F), Humidity 44% Wind: 16 km/h
Terrain: 203 ft elevation gain
Avg Pace: 13'03" /mile
Best pace: 12'50" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Perfect weather for an evening run. Cool, breezy. Lots of people walking dogs, playing cricket, etc. Gnats noticeably almost gone. 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?: Legs a bit sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, plain bagel & Wholly Organic Smashed Avocado (2 oz), banana, Kirkland Signature Tuscan Chicken Wrap with Sauce (x1 wrap), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Waterloo sparkling water (Cherry Limeade) - 12 oz,

Running Journal - 2024-06-13 (XT - Stationary Recumbent Cycle)

Time: 1:32-2:22 p.m. (50 minutes) 
Resting heart rate: 85 (15 minutes after exercise)
Weight (running clothes): 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): 6.44 km (4.00 miles)
Cumulative distance (2024; ignores XT days): 692.74 km (430.45 mi)
Calories burned: 299 kcal
Average heart rate: 85 bpm
Max heart rate: 144 bpm
Weather at start: sunny ☀️ 23° C (73.4° F), Humidity 50% Wind: 23 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Cycling cross-training day on the stationary recumbent machine. Had the gym to myself. It was stuffy, but felt a bit better after the hour was up per the air conditioning. Tried the trick I had noticed last time, focusing on posture and using my upper legs. It worked for awhile. It required I focus on my core strength to stabilize my posture. In the last 2 minutes I increased the intensity to #10 (from #6) and ended with a strenuous cycling, increasing my heart rate. Listened to audiobook. When I cycle it usually represents a visually static scene, so I make up trivial games where I align the window panes with objects in the background (e.g., the street sign) to pass the time. After I am done, I use the provided disposable cleaning cloths to wipe down the surfaces of the cycle, hopefully leaving it better than I found it. There is not too much activity while I cycle. There are a few people I see on a regular basis: a woman walking on the grass; people walking their dogs; couples walking together. The people vary so much I do not usually recognize them. Weather is cooler today, but still warm. Overall I am feeling in pretty good shape. I have not felt knee pain in some time.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, plain bagel with ham & american cheese, plum, apple, banana,

Running Journal - 2024-06-12

Time: 08:11-08:51 a.m. (40 minutes) 
Resting heart rate: 71 (15 minutes after exercise)
Weight (running clothes): 83.82 kg (184.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 23.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,018 cal/day
Distance (running): 5.68 km (3.53 miles)
Cumulative distance (2024; ignores XT days): 692.74 km (430.45 mi)
Calories burned: 484 kcal
Average heart rate: 125 bpm
Max heart rate: 154 bpm
Weather at start: sunny ☀️ 18° C (64.4° F), Humidity 74% Wind: 11 km/h
Terrain: 33 ft elevation gain
Avg Pace: 11'21" /mile
Best pace: 10'57" /mile
Stinkiness air level (0=No smell; 10=☣️): 3/10 (noticeably stinky)
Comments: Early morning run. Listened to audiobook. Remembered only 2 of 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Humid. Noticed more traffic as during rush hour. Looking forward, rest of week seems cooler. Felt pretty good. After warming up, ran at roughly 10'15"/mile pace for 3 minutes, then walked for 1 minute. Sweated a lot. Feet felt OK. Running at pace was a bit challenging but not so bad for 40 minutes (10 intervals). The farthest I will run at pace is the 12 x 1-mile repeats in a few weeks (~35 intervals, or 3.5x). And I think I run those at 2:30 run/30-second walk, so a bit more challenging as less recovery, and more intervals. I forget if I run 2:30/1 or 2:30/30-second. In gear-related news, I have logged 319 miles on my current HOKA Challenger 7's. With a 26- & 28-mile long run, that leaves 400-54 = 46 miles left, which I will definitely exceed over the next six weeks. Time for a new pair, it seems.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz (x2),

Running Journal - 2024-06-11

Time: 10:53-11:48 a.m. (55 minutes) 
Resting heart rate: 99 (1 hour after exercise)
Weight (street clothes): 82.19 kg (181.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 23.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,993 cal/day
Distance (running): 7.11 km (4.42 miles)
Cumulative distance (2024; ignores XT days): 687.06 km (426.92 mi)
Calories burned: 620 kcal
Average heart rate: 114 bpm
Max heart rate: 138 bpm
Weather at start: sunny ☀️ 27° C (80.6° F), Humidity 48% Wind: 8 km/h
Terrain: 95 ft elevation gain
Avg Pace: 12'36" /mile
Best pace: 12'25" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Warm maintenance run. Easy pace due to heat. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Listened to new audiobook. Sweated profusely. Legs felt sore/stiff, most likely from Sunday run. One minor issue: my Garmin HRM-Pro Plus Heart Rate Monitor...did not capture anything (?) At the end of the run my watch said something like "Attempting to get stored heart rate data". And my average heart rate & calories were wildly wrong. 🤔
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, leftover Sandwich Spot - "The Spartan" sandwich (Cater2.me, x0.5),

Running Journal - 2024-06-10 (XT - Stationary Recumbent Cycle)

Time: 1:13-2:03 p.m. (50 minutes) 
Resting heart rate: 60 (15 minutes after exercise)
Weight (running clothes): 82.01 kg (180.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 23.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,990 cal/day
Distance (cycling): 6.92 km (4.30 miles)
Cumulative distance (2024; ignores XT days): 679.95 km (422.50 mi)
Calories burned: 307 kcal
Average heart rate: 85 bpm
Max heart rate: 100 bpm
Weather at start: sunny ☀️ 27° C (80.6° F), Humidity 45% Wind: 9 km/h
Terrain: 0 ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Week 20 (of 26) begins ✅ Cross-training day. Found a comfortable, better way to sit in the recumbent stationary cycle seat, not sure how to describe it (sort of like sitting on my tailbone, but on the bony parts on the bottom of the hip). Sort of the pivot point on the butt/hip. The cycling motion felt more transferred to the upper leg muscles and everything felt less strenuous. Just me in the community gym today. Watched the lawn maintenance crew and a few people walking their dogs. Have not yet solved the problem of taping my feet during runs to alleviate blisters/pain. 🤔 Woke up feeling a bit stiff in my legs. After exercising felt better. Finished an audiobook. On Sunday evening I wore my race shirt from the San Jose Half Marathon & 8K race held on June 2, 2024, and a passerby walking his dog stopped and we had a short conversation over their in-person participation in the race. They thought the mariachi band was not as good as they expected, but it seemed they otherwise had a good time. Still feels a bit unreal to be in marathon shape again. These 6 months have gone by quickly. My weight on Sunday was the lowest year-to-date ✅
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Snowfox sushi (Costco) - Spicy Maki Trio (Spicy California Roll, Spicy Veggie Roll, Spicy Salmon Roll; x0.5), banana, Läderach chocolate - Tablet Single Origin Trinidad 80% (x0.1)

Running Journal - 2024-06-09 (Magic Mile Time Trials)

Skeletons enjoying Tiki Bar - front lawn, Campbell, California

Time: 10:58-12:45 p.m. (1 hour, 47 minutes) 
Resting heart rate: 94 (2 hours after exercise)
Weight (running clothes): 81.28 kg (179.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 23.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,979 cal/day
Distance (running): 10.65 km (6.62 miles)
Cumulative distance (2024; ignores XT days): 679.95 km (422.50 mi)
Calories burned: 812 kcal
Average heart rate: 126 bpm
Max heart rate: 150 bpm
Weather at start: sunny ☀️ 22° C (71.6° F), Humidity 46% Wind: 3 km/h
Terrain: 43 ft elevation gain
Avg Pace: 13'31" /mile
Best pace: 13'01" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Week 19 (of 26) is done ✅ Ran my 2nd Jeff Galloway Magic Mile Time Trials (MM) at the Campbell Community Center, in Campbell, California. This time, I correctly recorded the time trial separately from the warmup. I ran the mile in 8:07, with a 30-second walk break at the half-mile mark. The split was 3:50, but I was flagging. Took me 4:17 to finish the 2nd half. I slowed a bit also as I felt a soreness in my left upper-leg, so didn't want to injure it. The MM predicts the fastest (i.e., a very hard pace) one might run during the marathon. According to the MM calculator on the Jeff Galloway web site, a 8'07" MM = projected 4:36:39 marathon finish (10:33 per mile). That would be perfect and what I am training to accomplish, but as I mentioned on April 14, just finishing would be great. Anything sub-5 hours would be my personal record. After the MM, we walked for a few minutes, then ran 5 more miles to complete the remote running challenge for the San Jose Half Marathon & 8K, which was held on Sunday, June 2. We completed that in about 1 hour and 7 minutes (13'31"/mile pace). My leg muscles felt pretty tight at first from running the MM, but after an hour or so I felt more limber. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅  Once again passed the Weeping Colonel. Afterward, we visited downtown Campbell farmers market, where we did not find the Anna Olivia Bakes vendor tent (looks like they visit bi-weekly), instead trying a Manresa Bread biscuit & strawberry jam, which was excellent 😋 Manresa Bread has metal outdoor cafe tables, but only 1 seat each 😛 Next weekend: 26 mi easy 😅 First marathon in a looong time. In random personal health update news: had a bout of constipation for about 1-2 days. This is very unusual for me (maybe the first time?), and has given me a new-found empathy for people experiencing it. I blame a decision to gorge on 10 McDonald's chicken nuggets & a chicken sandwich, while also eating a bunch of other cheesy foods 😝 Thankfully taking 2 Colace stool softener & hydrating worked.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired, dehydrated
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso shot, Manresa Bread - 12 oz latte & slice of quiche lorraine (x0.5) & biscuit with jam (x0.5), Canada Dry Ginger Ale (12 oz), banana (x0.5)

Running Journal - 2024-06-08 (Off day)

Time: 2:52 p.m.
Resting heart rate: 59
Weight (running clothes): 84.73 kg (186.80 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): --
Cumulative distance (2024; ignores XT days): 669.29 km (415.88 mi)
Calories burned: -- kcal
Average heart rate: -- bpm
Max heart rate: -- bpm
Weather at start: sunny ☀️ 22° C (71° F), Humidity 54% Wind: 13 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Feeling a bit drained again today. Taking it easy. Got coffee and walked around Costco & Target. Did some cooking & light chores to reset the house for the coming week. Tomorrow is magic mile again, with six miles total. Last day of week 19 (of 26)!
Any irregular feelings, aches, pains, heart rate, and so forth?: Felt a bit tired; backed up a bit 😝
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, large drip coffee, spicy sushi (x5), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz,

Running Journal - 2024-06-07

Time: 7:12-8:08 p.m. (56 minutes) 
Resting heart rate: 80(2 hours after exercise)
Weight (running clothes): 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): 6.87 km (4.27 miles)
Cumulative distance (2024; ignores XT days): 669.29 km (415.88 mi)
Calories burned: 526 kcal
Average heart rate: 114 bpm
Max heart rate: 138 bpm
Weather at start: sunny ☀️ 18° C (64.4° F), Humidity 68% Wind: 19 km/h
Terrain: 200 ft elevation gain
Avg Pace: 13'08" /mile
Best pace: 12'32" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Remembered 2 of 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Cooler. Felt a bit drained so ran a relaxed pace, picking it up a bit toward the end. A string of four cats crossed a suburban quiet street in lazy fashion. Locals used a local baseball diamond as a cricket pitch. Dogs took their owners for walks. The nearby foothills have accelerated their transition from green to gold.
Any irregular feelings, aches, pains, heart rate, and so forth?: Felt a bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso shot (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Verb Energy Caffeinated Bars - Peanut Butter Crunch (26g), banana (x3), blackberries (x15), cheese bagel & Kirkland Signature Organic Hummus (2.5 oz),

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

Time: 1:35-2:25 p.m. (50 minutes) 
Resting heart rate: 71 (15 minutes after exercise)
Weight (running clothes): 82.83 kg (182.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,003 cal/day
Distance (cycling): 6.28 km (3.90 miles)
Cumulative distance (2024; ignores XT days): 662.42 km (411.61 mi)
Calories burned: 284 kcal
Average heart rate: 82 bpm
Max heart rate: 100 bpm
Weather at start: sunny ☀️ 26° C (78.8° F), Humidity 47% Wind: 23 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 cross-training day. Listened to an audiobook. Pretty light workout until last 15 minutes. Warm today, though the small community gym was comfortably cool.
Any irregular feelings, aches, pains, heart rate, and so forth?: Felt a bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso shot (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Verb Energy Caffeinated Bars - Peanut Butter Crunch (26g), banana (x3), blackberries (x15), cheese bagel & Kirkland Signature Organic Hummus (2.5 oz),

Running Journal - 2024-06-05

Time: 6:50-7:45 p.m. (55 minutes) 
Resting heart rate: 74 (2 hours after exercise)
Weight (running clothes): 83.10 kg (183.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,007 cal/day
Distance (running): 6.68 km (4.15 miles)
Cumulative distance (2024; ignores XT days): 662.42 km (411.61 mi)
Calories burned: 504 kcal
Average heart rate: 115 bpm
Max heart rate: 135 bpm
Weather at start: sunny ☀️ 25° C (77° F), Humidity 54% Wind: 9 km/h
Terrain: 200 ft elevation gain
Avg Pace: 13'17" /mile
Best pace: 13'05" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Felt like the hottest run, to-date. 🥵 Reporting the weather from Mountain View, but it seemed hotter than that, to be honest (maybe 85° F). We finished! Remembered 2 of 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ 😛 Running in the shade was better, and a slight breeze coming in from the SF Bay. Sweated a lot.
Any irregular feelings, aches, pains, heart rate, and so forth?: Felt a bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk (x2), espresso shot (x3), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Läderach chocolate - Tablet Single Origin Trinidad 80% (x0.1), Gatorade Zero Sugar Thirst Quencher (Glacier Cherry, 12 Fl Oz), cheese bagel & Wholly Organic Smashed Avocado (2 oz), leftover chicken karahi meal (x0.5), Waterloo sparkling water (Peach) - 12 oz, Everyday Dal - Black Lentil & Tomato & Cumin with Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz,

Running Journal - 2024-06-03 (Mile Repeats x8)

Don Edwards - Coyote Creek Lagoon Trail: Looking west past a dilapidated wooden observation deck

Time: 9:23-11:22 a.m. (1 hour, 59 minutes) 
Resting heart rate: 103 (15 minutes after exercise)
Weight (running clothes): 82.28 kg (181.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 23.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,994 cal/day
Distance (running): 12.87 km (8.00 miles)
Cumulative distance (2024; ignores XT days): 655.74 km (407.46 mi)
Calories burned: 1,117 kcal
Average heart rate: 132 bpm
Max heart rate: 145 bpm
Weather at start: overcast ☁️ 19° C (66.2° F), Humidity 78% Wind: 20 km/h
Terrain: 112 ft elevation gain
Avg Pace: 10'56" /mile
Best pace: 10'30" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Week 19 (of 26) begins. Rescheduled the mile repeats x 8 from Sunday to today. We traveled this past weekend and though we got back around noon, we had a few other higher priorities to celebrate/do. The weather today was relatively cool, humid, and overcast. I ran for 2 minutes & 30 seconds, then walked for 30 seconds. Slept pretty well. Warmed up with walking, then slow jog, then acceleration gliders. Overall I probably ran/walked closer to 10 miles, I suppose, if I include the warmup. Stopped for an electrolyte drink around the 5.5 mile mark. Listened to an audiobook. Ran the Don Edwards- Coyote Creek Lagoon Trail for a section. Instead of turning toward the parking lot, I explored a new-to-me section. Passed the closed anti-vehicle gate, ran on the dirt path, crossed a short pedestrian bridge in disrepair, continued as the path turned into a grassy, overgrown single-track, then reached the end: a short hill looking across the water toward the east. Probably will not run that way again, but glad I explored. On the return trip, watched a pedestrian almost get bumped as the rear wheels of some kind of construction truck swung down. Not great. Running on a weekday morning offered a bit more to see, in terms of construction crews, etc. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Overall a success. Even though I felt tired, my legs seemed responsive and able to run the 8 miles at approximately the desired race pace (namely, 10'40"/mile). Today was ~31% of a marathon. My shoes are at ~75% of the 400 miles mark, so will likely want a new pair in the near future. One note: we had signed-up to run the 8K (~5 mi) - San Jose 8K & Half Marathon, but switched to a virtual run instead due to a higher priority conflict. So I think we will run the virtual 5 miles or so this week (possibly on Tuesday). I am not sure how to log the virtual run yet. Sad to miss the mariachi bands and run through Santana Row, but we had a pleasant weekend instead. The San Jose 8K is the 2nd (of 5) events comprising the Bay Area Challenge. This challenge allows for virtual runs for some of the events.
Any irregular feelings, aches, pains, heart rate, and so forth?: Sore legs; slight bit of discomfort in right knee
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, Aura Bora - Ginger Meyer Lemon Herbal Sparkling Water (12 oz), Canada Dry Ginger Ale (12 oz), Goodles - Mover & Shaker macaroni (x0.5), apricot ginger scone (x0.5), Safeway deli veggie sushi tray (white rice, avocado, cucumber), Läderach chocolate - Tablet Single Origin Trinidad 80% (x0.2), Gatorade Gatorlyte Electrolyte Beverage - Strawberry Kiwi (20 oz)