Running Journal - 2024-09-30 (XT - Stationary Recumbent Cycle)

Time: 9:31-10:21 a.m. (50 minutes)
Resting heart rate (wake-up): 51 bpm
Weight (running clothes): 85.82 kg (189.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,048 cal/day
Distance (running): 5.02 km (3.12 mi)
Cumulative distance (2024; ignores XT days): 1,252.31 km (778.15 mi)
Calories burned: 442 kcal
Average heart rate: 83 bpm
Max heart rate: 98 bpm
Weather at start: sunny ☀️ 21° C (69.8° F), Humidity 45% Wind: 3 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 stationary recumbent cycling day. Listened to an audiobook. A male/female couple came in about halfway through and used the treadmills. No problem with competition on the cycle this time. 
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 Pumpkin Spice Cold Brew Coffee from concentrate (16 oz), banana (x0.5), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Hershey's Miniatures (assorted, x5), Trader Joe's Sparkling Water - Raspberry Lime (12 oz), Trader Joe's Spicy Lentil Wrap with Spicy Tahini Sauce, popcorn

Running Journal - 2024-09-29 (Magic Mile Time Trials)

Time: 11:39-11:49 a.m. (~10 minutes)
Resting heart rate (wake-up): 55 bpm
Weight (running clothes): 84.10 kg (185.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,022 cal/day
Distance (running): 9.66 km (6.00 mi)
Cumulative distance (2024; ignores XT days): 1,252.31 km (778.15 mi)
Calories burned: 728 kcal
Average heart rate: 143 bpm
Max heart rate: 170 bpm
Weather at start: sunny ☀️ 21° C (69.8° F), Humidity 45% Wind: 3 km/h
Terrain: 0 ft elevation gain
Avg Pace: 8'26" /mile
Best pace: 8'26" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Did not push myself as much this time, as felt a bit sore in my weak links (ankle, lower back, knee). Sped up during the course of the mile. Even stopped momentarily to bump a wayward soccer ball back onto the field. Felt OK at the end. Had warmed up with 1-2 walking laps, then jogging for another 2 laps, I think. Lots of people playing soccer, as usual. Weather was pleasant. Getting cooler. After the laps, we parked near downtown and got dessert & coffees. Back at home, we continued our run to get to the 6 miles total. Nothing unusual. A bit warmer in the afternoon, but overall not too bad. Heat wave is coming, but today was OK.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: N/A

Running Journal - 2024-09-28 (Off day)

Visited the San Francisco Zoo & Gardens. Visited years ago. Weather was overcast, slightly foggy, and cool with a mild breeze. Walked a bit then visited Neighborhood Pizza Guy (Menlo Park, California) for dinner. Live music by trio Radio Rail was just starting on the back patio, and was above average 🌟 They covered "When I Paint My Masterpiece" (1971) by The Band (written by Bob Dylan).

Running Journal - 2024-09-27

Time: 9:35-10:30 a.m. (55 minutes)
Resting heart rate (wake-up): 55 bpm
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): 7.89 km (4.90 mi)
Cumulative distance (2024; ignores XT days): 1,242.65 km (772.15 mi)
Calories burned: 664 kcal
Average heart rate: 139 bpm
Max heart rate: 160 bpm
Weather at start: sunny ☀️ 21° C (69.8° F), Humidity 62% Wind: 5 km/h
Terrain: 79 ft elevation gain
Avg Pace: 11'14" /mile
Best pace: 10'39" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Felt tired due to lack of sleep, but got out the door to get the run in before the high temps in the afternoon. Only had a coffee; just not enough. Felt tired by about halfway through, so slowed down in the 2nd half and just ran at a pace which didn't cause me to feel panting and exhausted. The 1st half I ran at ~9:15/mile run pace, which was my adjusted pace due to ~60 seconds a mile slower due to it being 70 F (i.e., 30 seconds slower for each 5 F above 60 F). Overall my pace was ~30 seconds/mile faster, so I could have ran slower. Listened to an audiobook. 
Any irregular feelings, aches, pains, heart rate, and so forth?: Tired, woke up with right knee feeling a bit sore, but no problems when running
Foods eaten today: Trader Joe's Pumpkin Spice Cold Brew Coffee from concentrate (8 oz),

Running Journal - 2024-09-26 (XT - Stationary Recumbent Cycle)

Time: 12:56-1:46 p.m. (50 minutes)
Resting heart rate (wake-up): 51 bpm
Weight (running clothes): 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): 7.21 km (4.48 mi)
Cumulative distance (2024; ignores XT days): 1,234.77 km (767.25 mi)
Calories burned: 727 kcal
Average heart rate: 94 bpm
Max heart rate: 123 bpm
Weather at start: mostly sunny 🌤️ 20° C (68.0° F), Humidity 68% Wind: 5 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: Moderate cycling day. Focused on driving with quads. No one else came in. Afterward, briefly looked at new weight machine. They do have a squat exercise, so may try that in the future. Still wondering if some way to attach a 3rd-party device to the hand sensors and give feedback to the recumbent stationary cycle.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Original Cereal with nonfat milk, banana (x0.5), Trader Joe's Pumpkin Spice Cold Brew Coffee from concentrate (24 oz),

Red-winged blackbird (Favorite Bird)

Red-winged blackbird

Love the sound of the red-winged blackbird 💜 (example)

Making a post as I always forget its name 😅

Running Journal - 2024-09-25

Time: 8:52-9:47 a.m. (55 minutes)
Resting heart rate (wake-up): 57 bpm
Weight (running clothes): 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): 8.29 km (5.15 mi)
Cumulative distance (2024; ignores XT days): 1,234.77 km (767.25 mi)
Calories burned: 655 kcal
Average heart rate: 131 bpm
Max heart rate: 159 bpm
Weather at start: sunny ☀️ 16° C (60.8° F), Humidity 89% Wind: 11 km/h
Terrain: 85 ft elevation gain
Avg Pace: 10'43" /mile
Best pace: 10'24" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Morning run went well today. Cool weather finally. Drank coffee and ran without eating breakfast. Still felt full from Tuesday. Listened to an audiobook. Tried to run at ~9:00/mile run pace, aiming for an overall 10:40/mile pace. A few thoughts as I ran: I could feel the muscles in my quads; I increased turnover on the uphills; I tried to keep my posture straighter.
Any irregular feelings, aches, pains, heart rate, and so forth?: Achilles heels a bit stiff at beginning
Foods eaten today: Trader Joe's Pumpkin Spice Cold Brew Coffee from concentrate (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz

Running Journal - 2024-09-24

Murmuration of birds flying between tree canopies

Time: 10:53-11:27 a.m. (34 minutes)
Resting heart rate (wake-up): 51 bpm
Weight (running clothes): 84.28 kg (185.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,025 cal/day
Distance (running): 3.83 km (2.38 mi)
Cumulative distance (2024; ignores XT days): 1,226.48 km (762.10 mi)
Calories burned: 300 kcal
Average heart rate: 120 bpm
Max heart rate: 137 bpm
Weather at start: sunny ☀️ 28° C (82.4° F), Humidity 43% Wind: 3 km/h
Terrain: 112 ft elevation gain
Avg Pace: 14'19" /mile
Best pace: 14'21" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Did 3 of 5 things to remember on mid-day runs: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; 4) Sunblock; and 5) Headband ✅ Today the coolest part of the day around sunrise was 21° C (69.8° F) 😛 Dawn had the day off work so we went for a very, very easy run. At about the halfway point we saw a murmuration of birds flowing between tall trees in a park, all chirping excitedly. Saw a few cats lazing in the shade. One tree trimming service was raking the dirt of a front lawn (presumably where the roots of a tree or vegetation once was), dumping an enormous amount of dust in the air 😝 Overall it was a nice light run...about as good as could be done unless we got outside closer to sunrise.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee muscles a bit sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, banana (x0.5), Trader Joe's Pumpkin Spice Cold Brew Coffee from concentrate (24 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz

Running Journal - 2024-09-23 (XT - Stationary Recumbent Cycle)

Time: 1:06-1:56 p.m. (50 minutes)
Resting heart rate (wake-up): 55 bpm
Weight (running clothes): 84.73 kg (186.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,031 cal/day
Distance (cycling): 5.86 km (3.64 mi)
Cumulative distance (2024; ignores XT days): 1,222.65 km (759.72 mi)
Calories burned: 472 kcal
Average heart rate: 85 bpm
Max heart rate: 102 bpm
Weather at start: sunny ☀️ 28° C (82.4° F), Humidity 37% 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: Moderate cycling maintenance day. One person came in but otherwise pretty quiet. Browsed social media because I forgot my earbuds.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso (x2), Trader Joe's Creamy Hummus & Vegetable Wrap (10.6 oz; x0.5), banana, Kirkland Signature Cheese Pizza - 18.25 oz with added sliced black olives & artichoke hearts (x0.5), Trader Joe's Pumpkin Bagel with pumpkin spice cream cheese, Elysian Brewing Company - Punkuccino Coffee Pumpkin Ale (12 oz), Late July blue tortilla chips, watermelon chunks, La Croix sparkling water (12 oz), Trader Joe's Pumpkin Biscotti (x1),

Running Journal - 2024-09-22 (Mile Repeats x8)

Tree I admired with standout height & canopy, near Supermicro Building 7, Fremont, California

Time: 11:56-2:37 p.m. (2 hours 41 minutes)
Resting heart rate (wake-up): 52 bpm
Weight (running 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): 12.87 km (8.00 mi)
Cumulative distance (2024; ignores XT days): 1,222.65 km (759.72 mi)
Calories burned: 1,108 kcal
Average heart rate: 145 bpm
Max heart rate: 158 bpm
Weather at start: sunny ☀️ 26° C (78.8° F), Humidity 49% Wind: 13 km/h
Terrain: 103 ft elevation gain
Avg Pace: 10'37" /mile
Best pace: 9'34" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: First mile repeats day since July 14, 2024 (i.e., pre-San Francisco Marathon). Did the 5 things I should always do on longer runs: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; 4) Sunblock; and 5) Headband ✅ Ran the first miles too fast for conditions. Temperature increased during the run from 21° C to 26° C (69.8° F to 78.8° F). Humidity dropped from 67% to 49%. Wind picked up from 6 km/h to 13 km/h. My legs were cooked in the last mile: dropped to 13-minute mile 😛 I hydrated at the 4-mile mark (ate a Clif bar as well here) & again at the 7-mile mark. Walked 5 minutes between miles. Surface was pretty flat (streets & sidewalks). Started late (around noon). Ran during the hotter part of the day. Despite all this...I made my marathon 4:40 pace time goal 🥳 I.e., 10'40"/mile overall pace. I warmed up for about 1 mile at an easy pace. Afterward, I walked home ~1 mile for a cooldown. I eased off on the last mile as I felt lightheaded when I stopped to rest at a street crossing. 😛 Red flag. Legs felt cooked, so not hard choice. Listened to audiobook. Used Samsung Pay to purchase items as I had forgotten my credit card. The Skullcandy Sesh Evo earbuds lasted the entire run. Still need to figure out a better solution for longer runs. Passed one couple running the other way and waved hello. Otherwise very empty light industrial area. Tried to keep to the shade from trees & structures. It did not feel too difficult to manage a 9:30/mile run pace. Enjoyed the aromatic smells of wood mulch and plants. Crossed the street to give a snowy egret some space. Glimpsed the San Francisco Bay during a few stretches, which reminded me of how lucky I am to live here. White birds lazily circled in the middle distance. Water plants flattened by water runoff. Cars waiting patiently in line for the automatic car wash. A man in a wheelchair pushing past me as I walked between miles, then turning onto the Coyote Creek Lagoon Trail entrance. Two employees with "YES" logos on their black backpacks and badges swinging heading into work on a Sunday, as a waterfall cascades and gurgles. The detritus from a likely abandoned homeless dwelling under a light-rail overpass. Another homeless tent location where the person had their wrenches laid out for bicycle...activities. Also saw one location where a homeless tent may have been off the ground in a tree. I should note I mention this only to give color, not to be mean-spirited. The area is extremely safe to run in. It borders liminal spaces: the Don Edwards SF Bay National Wildlife Refuge, freeway ramps, railways. I wish our society housed them and met their needs. Public outdoor exercise strength-training stations, part of a circuit training course, but long unmaintained and the signs faded or missing. E.g., there is one with an overhead beam that is slanting upward, and I cannot figure out what it is. My left big toenail is still all black. I cannot wait until it starts growing back with healthy nail, if for no other reason than to give me an idea of how long it will take. My lower back still feels slightly sore. I have been exercising lighter and getting more sleep, just in case I am overtraining. Today was the first day of Fall 2024. Listened to the Grateful Dead - U.S. Blues while folding laundry tonight, and the lyric was "Summertime done, come and gone, my, oh, my."
Any irregular feelings, aches, pains, heart rate, and so forth?: Lower back a bit sore, big toes a bit numb
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Pumpkin Spice Cold Brew Coffee from concentrate (24 oz), banana (x0.5), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Clif Bar - White Chocolate Macadamia Nut, Trader Joe's Olive Fougasse (x0.5), Trader Joe's Pumpkin Gnocchi with Caramelized Onion Sauce (x0.3) & cottage cheese, Costco deli turkey slices (x3), La Croix sparkling water (12 oz), K on the Go - Ube Flan Frappe with Puff Cream & black truffle cheesecake (x0.3), Gatorade Gatorlyte Electrolyte Beverage - x2: Cherry Lime & Orange (20 Oz), cubed watermelon (x5)

Running Journal - 2024-09-20

Time: 6:04-6:39 p.m. (35 minutes)
Resting heart rate (wake-up): 53 bpm
Weight (running clothes): 84.64 kg (186.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,030 cal/day
Distance (running): 4.12 km (2.56 mi)
Cumulative distance (2024; ignores XT days): 1,209.78 km (751.72 mi)
Calories burned: 310 kcal
Average heart rate: 109 bpm
Max heart rate: 125 bpm
Weather at start: sunny ☀️ 23° C (73.4° F), Humidity 59% Wind: 16 km/h
Terrain: 112 ft elevation gain
Avg Pace: 13'41" /mile
Best pace: 13'25" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Light maintenance run with Dawn. Beautiful weather.
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 Pumpkin Spice Cold Brew Coffee from concentrate (24 oz), Elysian Brewing Company - Night Owl Pumpkin Ale (12 oz), Trader Joe's Pumpkin Biscotti (x2), banana, plain bagel with turkey slices & tomato & Velveeta American cheese slice, Sogo Japanese Arare Rice Crackers - 7.05 oz, Nongshim, Tonkotsu Ramen Bowl - 3.56 oz & two slices of ham, Tropical Fields Peanut Butter Mochi (15g; x2), Hershey's Miniatures (assorted, x5),

Running Journal - 2024-09-19 (XT - Stationary Recumbent Cycle)

Time: 3:51-4:41 p.m. (50 minutes)
Resting heart rate (wake-up): 51 bpm
Weight (running clothes): 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 (cycling): 4.06 km (2.52 mi)
Cumulative distance (2024; ignores XT days): 1,205.66 km (749.16 mi)
Calories burned: 346 kcal
Average heart rate: 77 bpm
Max heart rate: 87 bpm
Weather at start: sunny ☀️ 21° C (69.8° F), Humidity 45% Wind: 10 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 bike ride. A maintenance person was in the gym, but had my back to them. One or two other people came in to use the elliptical equipment. Browsed social media and watched amateur drone enthusiasts outside on the lawn. Beautiful weather. Fall is almost here.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso (x2),  Late July Thin Crispy Organic Tortilla Chips Blue Corn, Elysian Brewing Company - Night Owl Pumpkin Ale (12 oz), Trader Joe's Turkey Apple Cheddar Sandwich (x0.5), Trader Joe's Pumpkin Biscotti (x2), Donsuemor Traditional Madeleines Cake - 1 oz, banana

Running Journal - 2024-09-18

Time: 6:34-7:08 p.m. (34 minutes)
Resting heart rate (wake-up): 49 bpm
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 (cycling): 4.12 km (2.56 mi)
Cumulative distance (2024; ignores XT days): 1,205.66 km (749.16 mi)
Calories burned: 312 kcal
Average heart rate: 107 bpm
Max heart rate: 124 bpm
Weather at start: partly sunny ⛅ 21° C (69.8° F), Humidity 71% Wind: 13 km/h
Terrain: 118 ft elevation gain
Avg Pace: 13'27" /mile
Best pace: 13'17" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Off day on Tuesday to run a personal errand. Slept well last night. Light maintenance run in the late afternoon with Dawn. Sunset was lovely. Lots of dogs and cats seen. Park was full of kids & parents. One woman playing volleyball in the park seemed injured and was sitting on the ground, but was surrounded by her companions so in good hands. We saw the gentle orange tom cat again. I'm gaining weight.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slightly sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso (x2), plain bagel & Trader Joe's Pumpkin Spice Cream Cheese Spread, banana, leftover Teske's Octoberfest sausages & sauerkraut & potato salad, Late July blue tortilla chips, plain bagel with grilled chicken strips & Velveeta American cheese slice & Late July salsa, La Croix sparkling water (12 oz),

Running Journal - 2024-09-16 (XT - Stationary Recumbent Cycle)

Time: 5:06-5:56 p.m. (50 minutes)
Resting heart rate (wake-up): 61 bpm
Weight (running clothes): 86.27 kg (190.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,055 cal/day
Distance (cycling): 4.97 km (3.09 mi)
Cumulative distance (2024; ignores XT days): 1,201.54 km (746.60 mi)
Calories burned: 378 kcal
Average heart rate: 76 bpm
Max heart rate: 83 bpm
Weather at start: partly sunny ⛅ 19° C (66.2° F), Humidity 62% Wind: 18 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 bike ride. Recovering pretty well from Sunday long run.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle slightly sore
Foods eaten today: Kashi GO Chocoate Crunch Cereal with nonfat milk, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, espresso (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x2), Eastern Winds Chinese Restaurant - Ma Po Tofu & Sesame Balls (x3), Trader Joe's Creamy Hummus & Vegetable Wrap (10.6 oz; x0.5), banana (x0.5), Zapp's Kettle Potato Chips Voodoo,

Running Journal - 2024-09-15 (23-Mile Long Run)

White egret walking in small stream

ONE Coffee Shop Caramel Macchiato Flavored Protein Bar

X logo graffiti on wall near Warm Springs / South Fremont station, Bay Area Rapid Transit - BART

Time: 8:35-1:50 p.m. (3 hours 15 minutes)
Resting heart rate (wake-up): 58 bpm
Weight (running clothes): 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): 37.05 km (23.02 mi)
Cumulative distance (2024; ignores XT days): 1,201.54 km (746.60 mi)
Calories burned: 2,885 kcal
Average heart rate: 119 bpm
Max heart rate: 153 bpm
Weather at start: partly sunny ⛅ 22° C (71.6° F), Humidity 57% Wind: 10 km/h
Terrain: 469 ft elevation gain
Avg Pace: 13'43" /mile
Best pace: 11'40" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: 23-mile long run today. Did all the 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; 4) Sunblock; and 5) Headband ✅ The last one was so helpful today. Just no more sweat getting in my eyes. I had trouble sleeping the night before, so got out the door a bit later than I'd prefer (~8:30 a.m.). The weather however was pleasant--in the 60's F all morning, pretty much. I skipped sunblock for the first segment, as the UV Index was 1. However, I later decided to do a 15-mile run instead, so was out in the sun for an extended period when UV Index was > 3 😛 Not great. The next segment was a 3-mile run with Dawn. Did use sunblock for that (UV Index = 6). That left about 5 miles remaining. We showered, went out for dessert & shopping, then came home. The final 5-mile run went pretty good. Weather was cloud cover & UV Index = 1, so skipped the sunblock. With a 23-mile run, I took my time and ran a very easy pace. Most of the time my Garmin heart rate was in the blue "Easy" range to start each run interval, and maybe getting into the beginning of green "Aerobic" stage by the end. Ran a 2:30 run pace and 1:00 walk pace. Stopped by convenience stores for electrolytes and snacks. Overall I feel pretty good. Some weak links feel sore (left knee & ankle). I think I tied my heel-lock laces a bit tight on my left shoe, in an overzealous effort to keep my bit toe from bumping the front of the shoe. As much as I like these New Balance - Fresh Foam X 860v14 shoes, I'm thinking the other options I tried will have a bigger toe box. These shoes actually felt a bit tight in the store, but I thought I could work with it. They are about 61% used up, considering a 400-mile lifespan. So maybe in a few months I will return to Fleet Feet Menlo Park and get a different pair. My Skullcandy Sesh Evo earbuds lasted most of the 15-mile run, but around the 11-mile mark they reported "battery low", so I stopped listening to the audiobook and just used them intermittently to tell me when to run/walk. The left earbud eventually powered off, but the right one lasted all the way home. They recharged while I ran with Dawn. Wildlife today was filled with birds: the white egret above, a silhouette of a very large bird on top of a transmission tower, various ducks in a stream, etc. I skipped the Don Edwards- Coyote Creek Lagoon Trail today, as I am tired of cleaning the dust off my sneakers. Instead I ran an alternate route on side streets and through the empty parking lots of corporate light-industrial buildings. Peaceful. This was the first 23-mile run since May 26, 2024 (I did run 3 other 26+ mile runs between then and now). So I wondered if I had it in me to reach that distance, but I feel pretty good. Taking a break and tackling the last mileage late in the day does help me somewhat balance the long run with other more enjoyable activities--though it does feel a bit like cheating to have my dessert before finishing. I noticed on Strava that a lot of local segments have "all time" leaders. One local segment is a 0.62-mile flat segment several people have completed in 3:16 👀 (5:15/mile, I think).
Any irregular feelings, aches, pains, heart rate, and so forth?: Left knee sore, left ankle sore
Foods eaten today: Kashi GO Chocoate Crunch Cereal with nonfat milk, STōK Cold Brew coffee - flavor "Black Espresso Unsweetened" (8 ounces), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x2), Chargel gel drink (180g, Apple), K on the Go - Ube Flan Frappe with Puff Cream & pecan cheesecake (x0.3), Eastern Winds Chinese Restaurant - Ma Po Tofu & Sesame Balls (x3), Clif Bar - Oatmeal Raisin Walnut, Gatorade Gatorlyte Electrolyte Beverage - Cherry Lime (20 Oz; x2), ONE Coffee Shop Caramel Macchiato Flavored Protein Bar (60g), Trader Joe's Creamy Hummus & Vegetable Wrap (10.6 oz; x0.5)

Running Journal - 2024-09-13

Time: 6:52-7:29 p.m. (37 minutes)
Resting heart rate (wake-up): 52 bpm
Weight (running clothes): 84.28 kg (185.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,025 cal/day
Distance (cycling): 4.28 km (2.66 mi)
Cumulative distance (2024; ignores XT days): 1,164.49 km (723.58 mi)
Calories burned: 326 kcal
Average heart rate: 106 bpm
Max heart rate: 124 bpm
Weather at start: mostly sunny 🌤️ 20° C (68.0° F), Humidity 73% Wind: 13 km/h
Terrain: 121 ft elevation gain
Avg Pace: 14'07" /mile
Best pace: 14'00" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Very light maintenance run with Dawn. Weather was pleasant.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee slightly tight, left ankle slightly sore
Foods eaten today: N/A

Running Journal - 2024-09-12 (XT - Stationary Recumbent Cycle)

Time: 3:39-4:29 p.m. (50 minutes)
Resting heart rate (wake-up): 57 bpm
Weight (running clothes): 84.64 kg (186.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,030 cal/day
Distance (cycling): 4.60 km (2.86 mi)
Cumulative distance (2024; ignores XT days): 1,160.21 km (720.92 mi)
Calories burned: 364 kcal
Average heart rate: 71 bpm
Max heart rate: 79 bpm
Weather at start: mostly sunny 🌤️ 26° C (78.8° F), Humidity 45% 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: Light recumbent cycling day. Listened to an audiobook. Did not sleep well so pedaled with my eyes closed most of the session. One person came in to use the elliptical near the mid-point. I asked the vendor of the Star Trac equipment whether they could point me to a third-party USB-A heart rate monitor to connect the USB-A port on the bike, but they said no such device exists.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, pumpkin spice latte (10 ounces), banana (x2), espresso, Amy's Cheddar Cheese, Bean & Rice Burrito with salsa & Wholly Organic Smashed Avocado (2 oz), Honolulu Cookie Company - Guava shortbread cookies (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz,

76th Cannes Film Festival Movies to Watch

Palme dlOr: Anatomy of a Fall by Justine Triet
Grand Prix: The Zone of Interest by Jonathan Glazer
Jury Prize: Fallen Leaves by Aki Kaurismäki
Best Director: Tran Anh Hung for The Taste of Things
Best Actress: Merve Dizdar for About Dry Grasses
Best Actor: Köji Yakusho for Perfect Days
Best Screenplay: Yuji Sakamoto for Monster

September 10: Second presidential debate (ABC, Philadelphia)

Notes jotted down while watching the September 10: Second presidential debate (ABC, Philadelphia):

https://en.wikipedia.org/wiki/2024_United_States_presidential_debates#September_10:_Second_presidential_debate_(ABC,_Philadelphia)

General:

• Harris & Walz: Golden American flag pins
• Trump white-knuckling sides of podium
• Trump not looking at Harris. Mugging for the camera.

Video & Transcript:

https://abcnews.go.com/Politics/harris-trump-presidential-debate-transcript/story?id=113560542

My notes with rough timestamps:

10:45: Trump: catches himself saying "company" instead of "country"
15:00-ish Harris: dynamic, practiced expressions & poses while Trump attacking. Not just taking it.
20:00-ish: Harris impassioned abortion rebuttal
28:00: Harris says people leave Trump rallies & his reaction 👀
29:30: "Eating the pets" the next segment by Trump
30:30: Harris look of concern as Trump keeps doubling-down on the pets "seeing on TV"
31:00: Harris lists former admin not endorsing
35:30: Harris - Trump criminally prosecuted & has court date in November. Turn the page.
42:15: Trump "I'm talking now. Does that sound familiar?" Harris: ? ("Why?" )...strong "Proceed, Governor" vibes
49:45: Trump: Let's leave. "She's so bad it's so ridiculous" re: border
53:30: Harris - Trump was fired by 81 million people. World leaders are laughing at Trump. Trump's in denial about the election and deeply troubling.
54:00: Trump - Orban
59:00: Trump - Putin would have never invaded. Harris "hates Israel"
1:01:00: Harris - Trump is weak and wrong on ntl sec and foreign policy (Trump shrugs). "It is well known...." lists examples. "Can manipulate you with flattery & favors".
1:02:00: Trump - "No she's the one...."
1:04:00: "Do you want Ukraine to win?" Trump dodges
1:05:30: Trump - "Our country has gone to hell" "Where is our President? ... He doesn't know he's alive" "We have to stop human lives being destroyed"
1:07:00: Harris - You're running against me, not Biden. Trump would just give up.
1:08:00: Harris - 800K Poland people in PA
1:09:00: Trump to Harris "Quiet please" in reaction to what Harris said (?)
Trump weird smirk as Harris talks about Afghanistan, eyes open.
1:17:00: Harris - tragedy presidential aspirant divides by race
1:20:00: Harris - I offer new generation. Trump smiles & bows shaking head.
1:21:30: Harris - "I have a plan...."
1:26:00: Harris - Remember what it was liked to get denied for pre-existing conditions?

Running Journal - 2024-09-11

Time: 6:25-6:52 p.m. (27 minutes)
Resting heart rate (wake-up): 52 bpm
Weight (running clothes): 86.27 kg (190.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,055 cal/day
Distance (running): 3.20 km (1.99 mi)
Cumulative distance (2024; ignores XT days): 1,160.21 km (720.92 mi)
Calories burned: 652 kcal
Average heart rate: 108 bpm
Max heart rate: 128 bpm
Weather at start: mostly sunny 🌤️ 21° C (69.8° F), Humidity 69% Wind: 19 km/h
Terrain: 108 ft elevation gain
Avg Pace: 13'39" /mile
Best pace: 13'13" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Breezy & pleasant temperatures. Ran around the neighborhood at a leisurely pace with Dawn. UV Index was 1, so ignored sunblock.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle a bit sore; lower back a bit sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, STōK Cold Brew coffee - flavor "Black Espresso Unsweetened" (16 ounces), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Belgian Boys Bite-Sized Pancakes (x20) & maple syrup, honey wheat bagel & Good & Gather Whipped Strawberry Cream Cheese Spread, leftover pasta with marinara sauce & black olives & artichoke hearts & grilled chicken, blackberries, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, banana

Running Journal - 2024-09-10

Time: 9:35-10:30 a.m. (55 minutes)
Resting heart rate (wake-up): 55 bpm
Weight (running clothes): 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): 7.93 km (4.93 mi)
Cumulative distance (2024; ignores XT days): 1,157.01 km (718.93 mi)
Calories burned: 652 kcal
Average heart rate: 133 bpm
Max heart rate: 158 bpm
Weather at start: sunny ☀️ 16° C (60.8° F), Humidity 77% Wind: 7 km/h
Terrain: 85 ft elevation gain
Avg Pace: 11'10" /mile
Best pace: 10'49" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Perfect weather for a morning run: cool temperatures & overcast. Did the things I should always do for maintenance runs: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ I watched a YouTube video on sunblock by Lab Muffin Beauty recently which cited Australian guidance to take the UV Index into account, and using sunblock if the UV Index is >= 3. This morning, the UV Index was 0 (zero) when I started my run. I still used sunblock out of habit, but in the future I may forego, depending on time of day & UV Index. The run started at a leisurely pace while I warmed up. After about 10 minutes, I started increasing the pace to about 9:00-10:00/mile run pace. I slowed when I occasionally felt slight pain in my knees. My left ankle and my lower back feel slightly sore as well, so did not push myself as hard. Branched out onto a side street I have seen in past runs, and it was a welcome alternative route with almost no traffic. Construction crews shoveled asphalt and repaired roads, making one section a bottleneck & rather treacherous to navigate, as there was no shoulder. Made sure to double-check for traffic & only proceed when clear for some distance. Felt pretty good at the end.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle a bit sore; lower back a bit sore, knees a bit sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, honey wheat bagel with heirloom tomato & Velveeta American cheese slice, UCC Ueshima Coffee Co. Black Coffee Unsweetened - 288 mL, STōK Cold Brew coffee - flavor "Black Espresso Unsweetened" (8 ounces), banana

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

Time: 2:52-3:42 p.m. (50 minutes)
Resting heart rate (wake-up): 52 bpm
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 (cycling): 4.07 km (2.53 mi)
Cumulative distance (2024; ignores XT days): 1,149.07 km (714.00 mi)
Calories burned: 347 kcal
Average heart rate: 75 bpm
Max heart rate: 82 bpm
Weather at start: sunny ☀️ 23° C (73.4° F), Humidity 60% Wind: 11 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Cross-training day on the stationary recumbent cycle in the local community gym. Realized today I had misunderstood how the air conditioning controls work, which led to the first pleasantly cool workout session in a few weeks. The recumbent cycle is in the far corner, away from the timed light & fan switches. So after 15 minutes of inactivity, they turn off. Thankfully the cold air kept blowing today. Moderately light workout, as still feeling not fully recovered. Scrolled through social media. No one else came in, though I think I saw someone looking in at the door, but then they left. The Star Trac 4RB recumbent cycle does not seem to have an external power source, so if I stop pedaling, the device turns off 😛 This makes it inconvenient to get up, let someone in, then return and re-enter the setup screens to resume the workout. I usually try to be helpful though, if they knock. Trimmed my nails on Sunday. Felt pretty good after I finished, but still the initial first few steps surprised me--the workout was perhaps not as light as I thought, or I am still a bit winded. The bruised toenails from July 27 (about 6.5 weeks ago) still have not begun showing healed nail beds yet. 😝 My doctor said it will take about 1 year for the nail to fully heal. On Saturday I stopped by a local bookstore and picked up a copy of Cross-Country Running, by Jeff Galloway. Fellrnr's wiki page "Galloway Run Walk Paces" listed Galloway's other book, The Run-Walk-Run Method, as the source for their calculations. I have the new edition on pre-order, so will pick it up when they let me know it is ready. Fellrnr also has other sections of their web site which I am now seeing: taping, nutrition, etc. 🙂
Any irregular feelings, aches, pains, heart rate, and so forth?: Lower back a bit sore, big toes a bit numb
Foods eaten today: Kashi GO Original Cereal with nonfat milk, STōK Cold Brew coffee - flavor "Black Espresso Unsweetened" (16 ounces)), banana, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Trader Joe's Garlic Indian Style Flatbread & Kirkland Signature Black Forest Ham & Velveeta American cheese slice, Costco Ahi Tuna Wasabi Poke & Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Clif Bar - Chocolate Brownie, Dick Taylor Chocolate - Chocolate Almond Coconut Granola, Belgian Boys Bite-Sized Pancakes (x20) & maple syrup, Maxim KANU Decaffeinated Latte (12 oz), Donsuemor Traditional Madeleines Cake - 1 oz, Trader Joe's Olive Fougasse (x0.25)

Running Journal - 2024-09-08 (Magic Mile Time Trials)

Time: 12:07-1:04 p.m. (57 minutes)
Resting heart rate (wake-up): 49 bpm
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 (running): 9.66 km (6.00 mi)
Cumulative distance (2024; ignores XT days): 1,149.07 km (714.00 mi)
Calories burned: 766 kcal
Average heart rate: 138 bpm
Max heart rate: 159 bpm
Weather at start: sunny ☀️ 27° C (80.6° F), Humidity 49% Wind: 10 km/h
Terrain: 89 ft elevation gain
Avg Pace: 12'28" /mile
Best pace: 12'05" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Magic Mile day. Ran a 8:18 mile at maybe 85% of what I might run a mile at all-out run pace. Slept better but still felt tired. As I ran the 3rd & 4th laps I felt more "into" it. My last magic mile was on June 30, at 8:15/mile pace. My fastest was on June 9, at 8:07/mile pace. After a rest I jogged a bit and then decided to call it a morning--just felt low energy and drained (?) We got coffee & pastries, then drove home. Around noon, I went out for a 4.6 mile run around the local neighborhood, with a walking cool down after. I figure I easily made 6 miles today, so logging it that way. The weather was warm around noon, but a moderate breeze helped.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle slightly sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Lookout Coffee Campbell - cold brew coffee & almond croissant (x0.75), banana, Costco Ahi Tuna Wasabi Poke & Iris Foods Premium Cooked White Rice Bowls - 6.3 oz,

Pulling HDMI Cable Through Wall Conduit

Jotting down a few resources for future remembrance:

Wire Pulling Half Hitching Prep:
https://www.youtube.com/watch?v=qAKK9QJoyBk

Tutorial on The Sheet Bend:
https://www.youtube.com/watch?v=sm1BC65s_2Y

Our rental had two 1-inch conduits running from behind the TV mount to a nearby alcove. The conduit pull line extended about six inches out of each end of the conduit. Knotted each end of the conduit pull line to another section of pull line. An aside: after tightening one end, I accidentally yanked the other end into the conduit 😝 Luckily, was able to suction the conduit pull line back to the opening using the hose of our vacuum cleaner. 😅 

HDMI Cable:

Cable Matters Unidirectional CL2 Rated (in-Wall Installation) Active 8K @60Hz Fiber Optic HDMI 2.1 Cable 24.6 ft / 7.5m - Support 4K@120Hz HDR

The eventual goal: get an audio/visual system in place (receiver, speakers, etc.). This first step allows for removal of the Nintendo Switch to the alcove, where all the A/V gear will eventually reside.

Running Journal - 2024-09-07

 Just an off day. Did maybe 5,000 steps walking around Los Altos, California.

Running Journal - 2024-09-06

Time: 6:24-6:51 p.m. (27 minutes)
Resting heart rate (wake-up): 50 bpm
Weight (running clothes): 84.91 kg (187.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,034 cal/day
Distance (running): 3.27 km (2.03 mi)
Cumulative distance (2024; ignores XT days): 1,139.42 km (708.00 mi)
Calories burned: 248 kcal
Average heart rate: 108 bpm
Max heart rate: 125 bpm
Weather at start: sunny ☀️ 29° C (84.2° F), Humidity 33% Wind: 14 km/h
Terrain: 108 ft elevation gain
Avg Pace: 13'37" /mile
Best pace: 13'13" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Heat wave still in the process of moving through. Late afternoon run with Dawn.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle slightly sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Renegade by Devout Coffee - Espresso shot & chocolate babka (x0.5) & vegetable quiche, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Otter Pop - Poncho Punch, apple, Maxim KANU Decaffeinated Latte (12 oz), everything bagel with turkey slices & heirloom tomato & american cheese slice & romaine lettuce,

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

Time: 1:54-2:44 p.m. (50 minutes)
Resting heart rate (wake-up): 47 bpm
Weight (running clothes): 84.64 kg (186.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,030 cal/day
Distance (cycling): 10.41 km (6.47 mi)
Cumulative distance (2024; ignores XT days): 1,136.15 km (705.97 mi)
Calories burned: 969 kcal
Average heart rate: 121 bpm
Max heart rate: 151 bpm
Weather at start: sunny ☀️ 31° C (87.8° F), Humidity 38% 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: First recumbent stationary cycle cross-training exercise since last Wednesday. Once again used my Garmin HRM-Pro Plus Heart Rate Monitor to target an aerobic exercise zone (green). After about 20 minutes of cycling, I got into the target zone. Felt like I was cycling quickly (resistance level 28).
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle slightly sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, STōK Cold Brew coffee - flavor "Black Espresso Unsweetened" (8 ounces), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, leftover pad thai & Trader Joe's Habenero Sauce, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Otter Pop - Louie-Bloo Raspberry

Running Journal - 2024-09-04

Time: 11:40-12:35 p.m. (55 minutes)
Resting heart rate (wake-up): 54 bpm
Weight (running 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): 7.42 km (4.61 mi)
Cumulative distance (2024; ignores XT days): 1,136.15 km (705.97 mi)
Calories burned: 619 kcal
Average heart rate: 132 bpm
Max heart rate: 157 bpm
Weather at start: sunny ☀️ 27° C (80.6° F), Humidity 51% Wind: 8 km/h
Terrain: 95 ft elevation gain
Avg Pace: 12'01" /mile
Best pace: 11'49" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Mid-day run before the worst of the heat. Overall pretty good, though felt like I have not recovered fully. Listened to an audiobook. Forgot my headband and really missed it.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, La Colombe Triple Draft Latte (9 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, leftovers: Sandwich Spot - The Spartan & chicken shawarma, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz

Running Journal - 2024-09-03

Time: 6:58-7:19 p.m. (21 minutes)
Resting heart rate (wake-up): 52 bpm
Weight (running clothes): 85.73 kg (189.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,047 cal/day
Distance (running): 2.43 km (1.51 mi)
Cumulative distance (2024; ignores XT days): 1,128.73 km (701.36 mi)
Calories burned: 184 kcal
Average heart rate: 107 bpm
Max heart rate: 124 bpm
Weather at start: sunny ☀️ 28° C (28° F), Humidity 57% Wind: 15 km/h
Terrain: 62 ft elevation gain
Avg Pace: 13'53" /mile
Best pace: 13'50" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Heat wave rolling through. Felt a bit tired tonight so kept things short. Weather in the shade felt almost pleasant. Surpassed 700 miles running calendar-year-to-date. ✅
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee slightly sore, left ankle slightly sore, muscles mildly sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, STōK Cold Brew coffee - flavor "Black Espresso Unsweetened" (8 ounces), Slice of Homage Pizza - Cheese bread (x2), The Pizza Guy (Sicilian; x2 slices), Waterloo sparkling water (Cherry Limeade) - 12 oz, La Colombe - Oatmilk Double Draft Latte, Sogo Japanese Arare Rice Crackers - 7.05 oz, banana, Silo StreetFood Korean Japchae,

Running Journal - 2024-09-02

Time: 2:00-3:19 p.m. (1 hours 19 minutes)
Resting heart rate (wake-up): 50 bpm
Weight (street clothes): 85.91 kg (189.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,012 cal/day
Distance (walking): 5.91 km (3.67 mi)
Cumulative distance (2024; ignores XT days): 1,126.30 km (699.85 mi)
Calories burned: 403 kcal
Average heart rate: 77 bpm
Max heart rate: 89 bpm
Weather at start: sunny ☀️ 23° C (73.4° F), Humidity 53% Wind: 31 km/h
Terrain: 154 ft elevation gain
Avg Pace: 21'34" /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Walking day. Breezy & warm. Watched US Open 2024 tennis before & after. My big toes no longer feel numb ✅ Noticed that a day or two ago. Callouses also going away. Thanks to the new shoes (New Balance 860v14 Fresh Foam X) for solving much of my foot-related issues. Since I got them in late June 2024, I have logged just under 200 miles. 👀 About 50% of expected 400 miles. Leaves continuing to dry out and fall in our neighborhood--fall is coming. Had planned to do cross-training on the stationary recumbent cycle today, but opted for a walk with Dawn instead. Talked about future vacations and possible destination marathon trips. Iceland? New Zealand? In the morning we drove to Capitol Square Mall for coffees at a unionized Starbucks. The mall was tired and dying, with lots of noticeable trash. 😞 The Starbucks was fine. Never felt unsafe, just disappointed I guess. 🤷🏼 Tuesday is a light maintenance run.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle slightly sore, left big toe slightly sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Starbucks (unionized) - Iced Pumpkin Cream Chai & Pumpkin & Pepita Loaf (x0.5), STōK Cold Brew coffee - flavor "Black Espresso Unsweetened" (8 ounces), banana, Slice of Homage Pizza - Cheese bread (x2), The Pizza Guy (Sicilian; x3 slices), Waterloo sparkling water (Cherry Limeade) - 12 oz, Dick Taylor Chocolate - Passionfruit chocolate (x0.25), negroni, spicy tortilla chips,

Running Journal - 2024-09-01

Gatorade Gatorlyte Electrolyte Beverage - Lime Cucumber (20 Oz), Clif Bar - Blueberry Almond Crisp (68g)

Time: 4:20-6:27 p.m. (2 hours 7 minutes)
Resting heart rate (wake-up): 57 bpm
Weight (running 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): 24.17 km (15.02 mi)
Cumulative distance (2024; ignores XT days): 1,126.30 km (699.85 mi)
Calories burned: 1,966 kcal
Average heart rate: 117 bpm
Max heart rate: 139 bpm
Weather at start: sunny ☀️ 24° C (75.2° F), Humidity 51% Wind: 23 km/h
Terrain: 105 ft elevation gain
Avg Pace: 12'58" /mile
Best pace: 11'55" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Two runs today: 1) 5-mile 9:00 a.m. run; and 2) 10-mile 4:20 p.m. run. Did 4 of 4 habits due to longer run: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ New: Wore a white Suntory headband swag giveaway from the San Francisco Marathon expo. It worked well, keeping the sweat out of my eyes. Dawn mentioned it may cause me to have an uneven suntan on my forehead (like Rafael Nadal) 😅 The morning run was a bit unscripted, my Garmin Forerunner 965 smartwatch was only at 15%, and I was just not feeling it. 😛 After recovering during the day, felt better and decided to try run #2, a 10-miler. This went very well. The weather was hotter but a nice breeze made it very enjoyable. The Coyote Creek Trail (Don Edwards San Francisco Bay National Wildlife Refuge) was a bit more sedate in late afternoon, but still lots of birds flying and swimming. Passed a photographer with a telephoto lens. Listened to an audiobook and got into it, which really helped. Ran at what felt like a comfortable, relaxed pace. Tried to follow the Galloway-recommended initialism C-H-P: Chest-Hips-Posture; I think it helped. Stopped and grabbed refreshments at a convenience store near mile 5. Around mile 6 I finally had an opportunity to run through a BART station 🙂 Up the escalator, through the breezeway, down the escalator. Around this time I started feeling a bit of pain in my right knee when starting to run after a walk break. It never got any worse, however. 😮‍💨 Rest of the run went smoothly. Ended the day watching US Open 2024 tennis 🎾
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle slightly sore, right knee slightly sore at times, left big toe slightly sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x2), K on the Go - Mango Strawberry Slushie & chocolate raspberry cheesecake (x0.5), Safeway deli veggie sushi tray (white rice, avocado, cucumber), chocolate squares (x2), STōK Cold Brew coffee - flavor "Black Espresso Unsweetened" (16 ounces), banana, Gatorade Gatorlyte Electrolyte Beverage - Lime Cucumber (20 Oz), Clif Bar - Blueberry Almond Crisp (68g),