Running Journal - 2024-12-25 🎄

Time: 11:53-12:35 p.m. (42 hour)
Resting heart rate (wake-up): 46 bpm
Weight (exercise clothes): 84.55 kg (186.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,028 cal/day
Distance (running): 5.02 km (3.12 mi)
Cumulative distance (2024; ignores XT days): 1,647.50 km (1,023.71 mi)
Calories burned: 377 kcal
Average heart rate: 110 bpm
Max heart rate: 133 bpm
Weather at start: 🌥️ 11° C (51.8 F), Humidity 76% Wind: 3 km/h
Terrain: 148 ft elevation gain
Avg Pace: 13'20" /mile
Best pace: 13'09" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (slightly stinky)
Comments: Ran with Dawn around the neighborhood. Slept better the night before. Legs felt more elasticity/energy at the end. One man said "Merry xmas". After the run we dressed our cats in holiday sweaters for a short while. Dinner in Mountain View at Scratch.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Espresso shot (x2), cranberry scone, Clif Bar - Chocolate Brownie (x0.5), spritz cookie, snowball cookie, turkey dinner (chestnut soup & North Pole nightcap & brussels sprouts & mashed potatoes & sweet potatoes & cranberry sauce & pumpkin pie)

Running Journal - 2024-12-24

Time: 11:35-12:35 p.m. (1 hour)
Resting heart rate (wake-up): 46 bpm
Weight (exercise clothes): 84.50 kg (186.30 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,028 cal/day
Distance (running): 7.05 km (4.38 mi)
Cumulative distance (2024; ignores XT days): 1,642.48 km (1,020.59 mi)
Calories burned: 519 kcal
Average heart rate: 106 bpm
Max heart rate: 138 bpm
Weather at start: ☔ 13° C (55.4 F), Humidity 82% Wind: 0 km/h
Terrain: 194 ft elevation gain
Avg Pace: 13'35" /mile
Best pace: 12'57" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (slightly stinky)
Comments: Ran with Dawn around the neighborhood. Started a bit chilly and lightly misting. After 15 minutes the sun came out and the rain stopped. Took care with slippery spots. All went well.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee a bit sore
Foods eaten today: Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, Espresso shot, chocolate biscotti, cranberry scone, plain bagel with grilled chicken & Wholly Organic Smashed Avocado (2 oz), spritz cookie, gingersnap cookie, oatmeal cookie, snowball cookie, La Croix sparkling water (12 oz), Little Sky Bakery - Pistachio cake slice (x0.5), Goodles Mac & Cheese Shella Good & grilled chicken & Trader Joe's Olive Fougasse bread (x0.25), pear (x0.5),

Running Journal - 2024-12-23 (XT - Stationary Recumbent Cycle)

Time: 12:01-12:51 p.m. (50 minutes)
Resting heart rate (wake-up): 49 bpm
Weight (exercise clothes): 84.55 kg (186.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,029 cal/day
Distance (cycling): 5.46 km (3.39 mi)
Cumulative distance (2024; ignores XT days): 1,635.43 km (1,016.21 mi)
Calories burned: 535 kcal
Average heart rate: 82 bpm
Max heart rate: 98 bpm
Weather at start: partly sunny 🌥️ 16° C (60.8 F), Humidity 83% Wind: 7 km/h
Terrain: 0 ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (slightly stinky)
Comments: Easy cycling day. Listened to Twitch video game streamer LethalFrag, then finished listening to an audiobook. Several people had just finished a group exercise session when I entered, so I had the gym to myself the entire time. Weather today was unseasonably warm and humid--pleasant. We have had intermittent wet weather. After the cycling session I walked ~1.5 miles around the local community.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, banana, De Los Altos Grill - Grilled chicken burrito (x0.2) & Asada Fries with grilled chicken (x0.4), Trader Joe's Josephsbrau Winter Brew (Dark Double Bock Lager), holiday cookies, Casa Sanchez Habanero Lime Spicy Tortilla Chips, Safeway Signature Select - Spicy Wasabi Mix, raspberries

Running Journal - 2024-12-22 (Magic Mile Time Trials)

Mistletoe and red bows - Entrance to Rengstorff House (Mountain View, California)

Time: 12:00-1:05 p.m. (1 hour 5 minutes)
Resting heart rate (wake-up): 59 bpm
Weight (street clothes): 84.55 kg (186.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,029 cal/day
Distance (running): 9.66 km (6.00 mi)
Cumulative distance (2024; ignores XT days): 1,635.43 km (1,016.21 mi)
Calories burned: 622 kcal
Average heart rate: 111 bpm
Max heart rate: 133 bpm
Weather at start: ☔ 17° C (62.6 F), Humidity 83% Wind: 0 km/h
Terrain: 0 ft elevation gain
Avg Pace: 13'29" /mile
Best pace: 12'57" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (slightly stinky)
Comments: Magic Mile Time Trials (MM) day--but mostly will ignore this one as did not run full pace. The MM predicts the fastest (i.e., a very hard pace) one might run during the marathon. Ran with Dawn today, and finished in 10:37 mile. Felt like I ran at ~65% of what I might run a mile at all-out run pace. Asleep at 2:00 a.m., up around 9:15 a.m. Slept OK. Warmed up by walking 1-2 laps, then jogging 1-2 laps. Stretched my left hamstrings a bit by touching my toes. According to the MM calculator on the Jeff Galloway web site, a 10'37" MM = projected 6:1:52 marathon finish (13:48 per mile). My last magic mile was on October 20, at 8:17/mile pace. Afterward, we visited the Campbell downtown farmers market. Bought brownies from Olivia Bakes, then coffees & treats from Manresa Bread, then walked to the bookstore to look at a sleeping Max the cat, who has a spot in the window. We then drove to the Shoreline Lake recreation area. Finished out the 6 miles total for the day by running on the Bay Trail. Weather was lovely: humid, overcast, but cool. Shoes update: ASICS Gel-Kayano 31 are ~28% done. Working well so far. Next weekend is a 28-mile long run.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x0.5), banana, Manresa Bread - Pumpkin spice latte & Gingerbread Loaf Slice (x0.5) & Cranberry Orange Buckwheat Scone (x0.5), De Los Altos Grill - Veggie burrito & Asada Fries with grilled chicken (x0.1), Trader Joe's Josephsbrau Winter Brew (Dark Double Bock Lager),

Running Journal - 2024-12-21 (Off day)

Time: 2:56-4:26 p.m. (90 minutes)
Resting heart rate (wake-up): 52 bpm
Weight (street clothes): 86.73 kg (191.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,062 cal/day
Distance (running): 5.31 km (3.30 mi)
Cumulative distance (2024; ignores XT days): 1,625.78 km (1,010.21 mi)
Calories burned: 367 kcal
Average heart rate: 68 bpm
Max heart rate: 85 bpm
Weather at start: ☔ 17° C (51.8 F), Humidity 72% Wind: 7 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace:  -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Walked around Rancho San Antonio County Park & Open Space Preserve, and Deer Hollow Farm. Farm animals seen: Cows Henrietta and Jellybean (ingesting green hay); 1 of the 2 Mangalica (pronounced mang-a-leet-sa) pigs--George (?); New 4-month-old pig Dottie "a crossbreed between Berkshire and Old Spot"; and various sheep. Farm staff had already led the goats into the barn. We did not see cats Canvas or Sprite--we hoped they had somewhere warm. Weather was cool and humid with occasional fine mist. Also saw wild turkeys and black-tailed deer. Mushrooms were visible along parts of the path. Not sure what long run for Sunday yet.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, banana, everything bagel & Kirkland Signature Sous Vide Egg Bites (x2) & Wholly Organic Smashed Avocado (2 oz), La Croix sparkling water (12 oz), baked salmon & Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, plain bagel with Just Jan's Spiced Plum butter and Mackays Lemon Curd (x0.5), Honolulu Cookie Company Ube Mini Bites – Premium Shortbread Cookies (x4), Safeway Signature Select - Spicy Wasabi Mix, raspberries

Running Journal - 2024-12-20

Time: 6:45-7:40 p.m. (55 minutes)
Resting heart rate (wake-up): 58 bpm
Weight (exercise 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 (running): 5.86 km (3.64 mi)
Cumulative distance (2024; ignores XT days): 1,625.78 km (1,010.21 mi)
Calories burned: 547 kcal
Average heart rate: 107 bpm
Max heart rate: 128 bpm
Weather at start: 🌖 11° C (51.8 F), Humidity 87% Wind: 0 km/h
Terrain: 0 ft elevation gain
Avg Pace: 15'00" /mile
Best pace:  15'00" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Treadmill running in the local gym with Dawn. One person came in and then immediately left, so perhaps they forgot something, or heard us talking and left, or (?) In the community room next door, a number of families had gathered to celebrate with snacks and soft drinks, while projecting a game of what looked like Mario Kart. Run went pretty well tonight. So nice to talk the time away. Just one more week left in the calendar year 👀
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, banana, everything bagel & Kirkland Signature Sous Vide Egg Bites (x2) & Wholly Organic Smashed Avocado (2 oz), La Croix sparkling water (12 oz), baked salmon & Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, plain bagel with Just Jan's Spiced Plum butter and Mackays Lemon Curd (x0.5), Honolulu Cookie Company Ube Mini Bites – Premium Shortbread Cookies (x4), Safeway Signature Select - Spicy Wasabi Mix, raspberries

Running Journal - 2024-12-19 (XT - Stationary Recumbent Cycle)

Time: 2:00-2:50 p.m. (50 minutes)
Resting heart rate (wake-up): 59 bpm
Weight (exercise clothes): 84.96 kg (187.30 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,035 cal/day
Distance (cycling): 5.26 km (3.27 mi)
Cumulative distance (2024; ignores XT days): 1,619.92 km (1,006.57 mi)
Calories burned: 413 kcal
Average heart rate: 88 bpm
Max heart rate: 139 bpm
Weather at start: Sunny ☀️ 16° C (60.8 F), Humidity 64% 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: Relaxed cross-training day in the local community gym, on the stationary recumbent cycle. Set the resistance value to 21. After about 15 minutes or so, one person entered and began using the weights. After another 15 minutes, another person entered and began using the elliptical/cross-trainer (still not sure what it is). After the session, I finally rescued a tennis ball from the branches of a shrub outside the gym window. 😇
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Cereal Peanut Butter Crunch with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, La Croix sparkling water (12 oz), baked salmon & spring green mix & croutons, Trader Joe's Salted Maple Ice Cream (x0.1),

Running Journal - 2024-12-18

Time: 6:16-6:56 p.m. (40 minutes)
Resting heart rate (wake-up): 54 bpm
Weight (exercise clothes): 84.41 kg (186.10 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,027 cal/day
Distance (running): 4.26 km (2.65 mi)
Cumulative distance (2024; ignores XT days): 1,619.92 km (1,006.57 mi)
Calories burned: 317 kcal
Average heart rate: 116 bpm
Max heart rate: 135 bpm
Weather at start: 🌖 9° C (48.2 F), Humidity 74% Wind: 1 km/h
Terrain: 0 ft elevation gain
Avg Pace: 15'00" /mile
Best pace:  15'00" /mile
Stinkiness air level (0=No smell; 10=☣️): 2/10 (slightly stinky)
Comments: Treadmill running in the local gym with Dawn. Three other people came in after about 15-20 minutes, so we mostly ran the rest of the time in silence. Felt pretty good when finished.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Cereal Peanut Butter Crunch with nonfat milk, espresso shot (x3), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, banana (x0.5), dried apricots, Sogo Japanese Arare Rice Crackers - 7.05 oz, Pastelaria Adega - Bolo rei (x0.1), leftovers - noodles & chicken with rice,

Running Journal - 2024-12-17

Time: 6:22-7:18 p.m. (55 minutes)
Resting heart rate (wake-up): 48 bpm
Weight (exercise clothes): 84.05 kg (185.30 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): 5.86 km (3.64 mi)
Cumulative distance (2024; ignores XT days): 1,615.65 km (1,003.92 mi)
Calories burned: 379 kcal
Average heart rate: 113 bpm
Max heart rate: 122 bpm
Weather at start: 🌖 11° C (51.8 F), Humidity 83% Wind: 2 km/h
Terrain: 0 ft elevation gain
Avg Pace: 15'00" /mile
Best pace:  15'00" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Treadmill running in the local gym with Dawn. Several people using weights & cardio equipment until the last 15 minutes or so. Read social media while running which passed the time. Forgot my headband. This led to me bumping my hip into the safety rail while wiping sweat away from my eyes, which was a red flag, as my right foot stepped nearly off the belt. Future Kevin: use earbuds to listen to an audiobook instead, or just focus on the running.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left hamstring spasming once or twice, mildly
Foods eaten today: Kashi GO Cereal Peanut Butter Crunch with nonfat milk, espresso shot (x3), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, Two Bite Pumpkin Spice Madeleine (8 oz, x2), banana, baked salmon & spring green mix & salsa, dried apricots, Sogo Japanese Arare Rice Crackers - 7.05 oz, Pastelaria Adega - Bolo rei (x0.1),

Running Journal - 2024-12-15 (8-mile long run)

Visible Wildlife interpretive sign - Bay Trail

Why Ponds? interpretive sign - Bay Trail

Time: 1:04-2:57 p.m. (1 hour 53 minutes)
Resting heart rate (wake-up): 51 bpm
Weight (exercise clothes): 83.87 kg (184.90 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): 12.91 km (8.02 mi)
Cumulative distance (2024; ignores XT days): 1,609.79 km (1,000.28 mi)
Calories burned: 961 kcal
Average heart rate: 113 bpm
Max heart rate: 138 bpm
Weather at start: Mostly sunny 🌤️ 13° C (55.4 F), Humidity 67% Wind: 24G39 km/h
Terrain: 72 ft elevation gain
Avg Pace: 14'09" /mile
Best pace:  12'57" /mile
Stinkiness air level (0=No smell; 10=☣️): 4/10 (pretty bad in spots)
Comments: 1,000 miles run year-to-date 🙂 Our 2nd visit to the San Francisco Bay Trail. Again started at the Sunnyvale Water Pollution Control Plant. En route, we passed a long line of drivers entering The Twin Creeks Sports Complex, host of the MVLA Winter Cup 2024 🥅⚽ Parked in the same spot on Caribbean Drive. Had a rough go walking on the muddy earth road, due to rain. Something which sounded like generators were running. Unknown to us at the time, Moffett Channel seems to run by the area we walked. We started our run around the ~85-foot (nameless?) hill, then down the stairs on the far corner, where we rejoined the Bay Trail. Ran by the Sunnyvale WPCP West Pond. On our left, there was a dilapidated wooden walkway next to a transmission tower, and I imagined the mild impulse to run to its end and swan dive into the tall cattail clusters. 🤔 About 1-2 miles in, Dawn suggested we try for 8 miles: 4 miles out and back. The red rotating radar tower looked the same. This YouTube video identifies it as, "Moffett Field dual horn Radar - ASR-9 (AN/GPN-30) Airport surveillance Radar antenna" (c. 2013). Passed the fenced-off Lockheed Martin facility. Next, we heard the clack noise of club strikes as we passed The Golf Club at Moffett Field. Dawn mentioned she imagined NASA executives spending their leisure time there, in years past. Pond A3W was on our right, then "The Devils Slough". We noticed the airstrip for Moffett Field, and Dawn (who has studied landing systems) wondered what the red-and-white striped equipment was used for. The Bay Trail juts out into Pond A2E, then makes a 90-degree turn back toward shore. We reached Stevens Creek, and chose to run to our right. As we reached Ponds AB1 & AB2, we passed a handful of vehicles on the shoulder. Small boats lined the shore. Several men wearing camouflage walked out to a waterfowl blind. We continued a bit further before reaching our 4-mile turnaround point. Intermittently, we heard waterfowl hunters firing shotguns, usually in clusters of three shots. A bit unnerving. For the first time, we noted a string of widely-separated waterfowl blinds in the water. One person in a boat was motoring across Pond A2E, then turned around and headed back. I guessed maybe they had to take their boat for some distance to exercise the motor. We saw one brown-orange decoy duck floating near the Bay Trail, likely it had gotten lost from its owner. Stopped for a minute to peer through a tower viewer (binoculars). The return went slower. Weather was pleasant. Lots of birds. Dawn spotted a jackrabbit with its enormous ears monitoring us. A number of runners & cyclists, but otherwise a pleasant, uninterrupted run. After we visited Happy Lemon for drinks, then home to relax.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left hamstring spasming mildly
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x0.5), Costco chicken noodle soup & everything bagel, Happy Lemon - Strawberry Shortcake Smoothie, Pastelaria Adega - Bolo rei (x0.1), La Croix sparkling water (12 oz),

Running Journal - 2024-12-13

Time: 4:08-5:03 p.m. (55 minutes)
Resting heart rate (wake-up): 54 bpm
Weight (exercise clothes): 84.46 kg (186.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,027 cal/day
Distance (walkning): 8.37 km (5.20 mi)
Cumulative distance (2024; ignores XT days): 1,596.89 km (992.26 mi)
Calories burned: 698 kcal
Average heart rate: 146 bpm
Max heart rate: 162 bpm
Weather at start: Cloudy ☁️ 14° C (57.2 F), Humidity 67% Wind: 24G39 km/h
Terrain: 115 ft elevation gain
Avg Pace: 10'39" /mile
Best pace: 9'43" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Personal Record 55-minute run of the year 🥇 Have run 5+ miles in 55 minutes on two other occasions: 1) May 17; and 2) September 25. Weather was pleasant. Ran without walk breaks, as I have run maintenance runs recently on the treadmill. Windy conditions: on the way out, I had the wind at my back, and ran a 9'43"/mile. On the way back I faced the headwinds and was also feeling a bit tired. Sunset was at 4:51 p.m. By the time I got home, it was rapidly getting dark. The spasming in my left leg hamstring was slightly disquieting, but manageable.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left hamstring spasming mildly
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x2), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, Two Bite Pumpkin Spice Madeleine (8 oz, x2), banana, Costco Kirkland Signature Cranberry Walnut Bread (x0.10), baked salmon & Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz,

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

Time: 11:13-12:03 p.m. (50 minutes)
Resting heart rate (wake-up): 49 bpm
Weight (exercise clothes): 85.14 kg (187.70 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,038 cal/day
Distance (walkning): 4.82 km (7.76 mi)
Cumulative distance (2024; ignores XT days): 1,588.52 km (987.06 mi)
Calories burned: 632 kcal
Average heart rate: 96 bpm
Max heart rate: 121 bpm
Weather at start: Rainy 🌧️ 14° C (57.2 F), Humidity 63% Wind: 0 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: Raining off-and-on. Moderate exercise mid-day on the stationary recumbent cycle in our small community gym. One person was inside when I arrived, using the Star Trac cross-trainer or elliptical (I can not remember which the gym has). They left, then two others came in briefly and left after using weights. Watched people rushing by the window as they got caught in a rain shower. One woman carried her small white dog. Outside my window is a tennis ball caught in the bush. I keep meaning to retrieve it and put it back into play on the lawn. We have kids who play pick-up cricket, which might explain how it ended up trapped by the window. The calendar year is winding down, and I'm thinking ahead to 2025 and possible running goals. Yesterday I read an inspiring story (to me) of one woman who completed the CIM 2024 and qualified for the Boston Marathon 2025. The lesson I took away was: increased mileage  = faster pace. She ran ~40-55 miles per week this year. I'm averaging ~21-22 miles per week (roughly, 986 running miles / 45 weeks). 👀
Any irregular feelings, aches, pains, heart rate, and so forth?: A bit tired
Foods eaten today: Kashi GO Honey Almond Flax Crunch Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x2), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, Leftovers - Chicken wrap & avocado & salsa, Two Bite Pumpkin Spice Madeleine (8 oz, x2), banana, Costco Kirkland Signature Cranberry Walnut Bread (x0.10)

Running Journal - 2024-12-11

Time: 6:50-7:30 p.m. (40 minutes)
Resting heart rate (wake-up): 50 bpm
Weight (exercise clothes): 84.41 kg (186.10 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,027 cal/day
Distance (walkning): 4.30 km (2.67 mi)
Cumulative distance (2024; ignores XT days): 1,588.52 km (987.06 mi)
Calories burned: 309 kcal
Average heart rate: 115 bpm
Max heart rate: 129 bpm
Weather at start: Clear 🌔 10° C (50.0 F), Humidity 71% Wind: 0 km/h
Terrain: 0 ft elevation gain
Avg Pace: 15'00" /mile
Best pace: 15'00" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: 40 minutes on the treadmill in the local community gym. One other person working on weights besides Dawn and I tonight. Read news until the other person left then chatted with Dawn. Recovery feels like it is going OK.
Any irregular feelings, aches, pains, heart rate, and so forth?: Mildly sore legs
Foods eaten today: Kashi GO Honey Almond Flax Crunch Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x2), leftovers - ahi poke with rice, Girl Scout Tin Mint Treasures in Memory Box (x2), Tattooed Chef - Organic Acai Smoothie Bowl (6.25 oz), Sprouts Farmer's Market - Organic English Breakfast black tea, Nyåkers original gingersnap cookies (x5), walnuts, Clif Bar - Peanut Butter Banana with Dark Chocolate, Amy's Organic Split Pea Soup & Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, cheese bagel

Running Journal - 2024-12-10

Time: 6:34-7:04p.m. (30 minutes)
Resting heart rate (wake-up): 52 bpm
Weight (exercise clothes): 84.69 kg (186.70 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,031 cal/day
Distance (walkning): 3.22 km (2.00 mi)
Cumulative distance (2024; ignores XT days): 1,584.22 km (984.39 mi)
Calories burned: 248 kcal
Average heart rate: 114 bpm
Max heart rate: 126 bpm
Weather at start: Clear 🌔 11° C (51.8 F), Humidity 71% Wind: 0 km/h
Terrain: 0 ft elevation gain
Avg Pace: 15'00" /mile
Best pace: 15'00" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: 30 minutes on the treadmill in the local community gym. Three other people besides Dawn and I exercising tonight. Read news on my mobile to pass the time. 16 miles to go until I get to 1,000 miles for the year 👀
Any irregular feelings, aches, pains, heart rate, and so forth?: Mildly sore legs
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x2), Kalesa Restaurant - Pancit Miki Bihon (Rice noodles with thick egg noddles, shrimp, chicken & veggies wok fried in soy sauce and spices; x0.25), Two Bite Pumpkin Spice Madeleine (8 oz, x2), La Colombe Pumpkin Spice Draft Latte (9 oz),  Sprouts Farmer's Market - Organic English Breakfast black tea, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, banana, La Croix sparkling water (12 oz), Safeway Signature Select Ice Cream Alaskan Classics Premium Mint Moose Tracks,

Running Journal - 2024-12-09 (Walking)

Time: 6:56-7:26 p.m. (30 minutes)
Resting heart rate (wake-up): 48bpm
Weight (exercise clothes): 85.96 kg (189.50 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,050 cal/day
Distance (walkning): 1.85 km (1.15 mi)
Cumulative distance (2024; ignores XT days): 1,581.00 km (982.39 mi)
Calories burned: 160 kcal
Average heart rate: 74 bpm
Max heart rate: 82 bpm
Weather at start: Clear 🌔 14° C (57.2 F), Humidity 28% Wind: 11 km/h
Terrain: 0 ft elevation gain
Avg Pace: 26'05" /mile
Best pace: 26'05" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Very light 30 minute treadmill walk in local gym with Dawn.
Any irregular feelings, aches, pains, heart rate, and so forth?: Sore legs
Foods eaten today: Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x2), Clif Bar - Peanut Butter Banana with Dark Chocolate, Kalesa Restaurant - Pancit Miki Bihon (Rice noodles with thick egg noddles, shrimp, chicken & veggies wok fried in soy sauce and spices; x0.25), Two Bite Pumpkin Spice Madeleine (8 oz, x2), La Colombe Pumpkin Spice Draft Latte (9 oz),  Sprouts Farmer's Market - Organic English Breakfast black tea, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, banana, La Croix sparkling water (12 oz),

Running Journal - 2024-12-08 (~27-mile Long Run)

Fall foliage blankets the sunrise-lit path; on South Grimmer Boulevard near the Warm Springs / South Fremont BART station

Alviso Marina County Park, Pond A9 mirroring the mid-day sky & the ridge of the Mission Peak Regional Preserve (part of the Diablo Range) - San Jose, California

Time: 4:25-10:43 a.m. (6 hours 18 minutes)
Resting heart rate (wake-up): 52 bpm
Weight (running 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): 42.78 km (26.58 mi)
Cumulative distance (2024; ignores XT days): 1,581.00 km (982.39 mi)
Calories burned: 2,427 kcal
Average heart rate: 129 bpm
Max heart rate: 161 bpm
Weather at start: Overcast ☁️ 🌓 8° C (46.4 F), Humidity 93% Wind: 0 km/h
Terrain: 361 ft elevation gain
Avg Pace: 14'14" /mile
Best pace: 13'17" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Wrapped training week #45 with a ~27-mile, easy-pace long run. ✅ Almost 1,000 running miles year-to-date. 👀 Woke at 3:30 a.m., followed by a simple breakfast of a Clif Bar & a cold-brew coffee. Dressed in a long-sleeve technical shirt & shorts. Did 5 things I should always do for night long runs: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; 4) Headband; and 5) Petzl E49 TacTikka Plus LED Headlamp (c. 2012) ✅ Fed our cats. The previous evening I had prepped by downloading an extra audiobook, replacing the batteries of the headlamp, and partially filling & burping the bladder of my Nathan - QuickStart 2.0 6 L Hydration Pack. Packed a Clif Bar in its right-front vest pocket for easy access. In the back zippered storage, packed another Clif Bar and the "Petzl Poche Carry Case for Tikka Series Headlamps". My left-front vest pocket stored my Skullcandy Sesh Evo earbuds charging case. Routed the drinking tube down the left vest, then across my chest, and then finally back up along the right vest, securing the locking bite valve to the hose clip. ✅ To-date this represents the best solution I've used to wrangle the hose. In my back zippered shorts pocket I stashed an ID & credit card for emergencies, as well as a house key. Wore my Petzl headlamp over my Suntory ALL-FREE swag headband from the San Francisco Marathon 2024 expo. I felt relatively OK with ~3-4 hours sleep--not great, but better than the ~1 hour of sleep on my October 27 long run when I had trouble focusing on the ground as I ran. 😵‍💫

The start at ~4:30 a.m. was chilly. To my northeast in the Central Valley near Folsom, runners were perhaps just opening their eyes--if they managed to sleep at all--and beginning to prepare for the California International Marathon (CIM). The humid air around me was hazily lit by street lamps and the odd passing car. Exhaled breaths of water vapor quickly condensed and turned white in my headlamp's beam. Listened to an audiobook and began running slow, building trust with the light of the headlamp. The Petzl helped immensely with navigating obstacles. Not one stumble today, aside from bumping a lightweight fallen branch. I still ran relatively slowly though. 

Fueling--I ate as I felt hungry, instead of by time/mileage. This really helped. I think I nibbled my way through one bar by mile 12, and about 3/4 of the 2nd bar by mile 20. So ~1.75 bars after ~5 hours. Next time a 3rd bar might help further.

I followed a familiar route, noting the usual hazards. 

Copper wire theft has darkened a long section of street lights along my route 🏴‍☠️ Coincidentally, this represents where I fell and scraped my knuckles in October 🤬 Copper thieves also leave dangerous and invisible sidewalk holes when they remove, damage, or only partially-replace the covers of streetlight electrical vaults. 😰 In several spots they also have littered the sidewalk with long strands of thick heavyweight electrical cable. 😝

Dark outlines of barely-visible trees next to sidewalks also represent a visual hint to take extra care, as their hidden roots may raise the concrete sidewalk slabs unevenly, creating a trip hazard. One solution is to smooth the concrete by grinding it down.

Navigated all the hazards without major stumbles this time, thanks to experience & the headlamp. 😮‍💨

The four stages of sunrise began, barely perceptively at first: 1) Astronomical Twilight, at 5:38 a.m. (my ~5-6 mile mark); 2) Nautical Twilight at 6:08 a.m. (~7-8 mile mark); Civil Twilight at 6:41 a.m. (~9.75 mile mark); and 4) Sunrise at 7:10 a.m. (~12.5 mile mark). The sky was visibly brightening by 6:40 a.m., when I reached a Walmart Supercenter along my route (it opens at 6:00 a.m.). After 2 hours of very little human activity, I found myself dodging shoppers and carts as I ran by the entrance. The rest of the McCarthy Ranch Shopping Center seemed closed. 

Leaving the shopping center behind, the sky had brightened enough to allow for stowing the headlamp in my back zippered storage. For the first time, I decided to skip returning home and retrace my route, finishing with ~20-21 miles completed instead of 14-15 miles. 🙂 I had not stumbled & injured myself. Fueling seemed to have gone better--eating Clif Bars somewhat more frequently and as I felt hungry seemed to keep my energy and mood elevated. I was only sipping water. Though I was sweating, the chilly conditions and slower pace kept me from losing too much. My earbuds began reporting "Battery Low" as they did on past long runs, so I began quick-charging them one at a time. Per the Skullcandy web site, "10 Minutes of charge for the earbuds will provide 2+ hours of playtime". 👀 

It was so lovely to run with full visibility. I'd like to say at this point that my pace rapidly accelerated, but sadly, no--it did not, as my upper leg & butt muscles felt sore. However, I did find I could run slightly faster and certainly with more confidence. Anecdotally, I want to say I had a negative split--my run intervals seemed faster. I finished one audiobook and began another I had prepped the night before. 

The fall foliage was lovely, though with recent wind & rain, the trees have dropped much of their leaves.

At home, I rested and recharged. Hydrated with an electrolyte disc. Dawn was up and had breakfast. We drove to the Alviso Marina County Park and continued our run along the trail next to the ponds. We went slow, continuing the 1:00/1:00 run/walk intervals. A woman was walking quickly ahead of us and we kept pace with her, finally losing sight of her after we turned back at the 3.5-mile mark. One person was wearily carrying heavy weights on their back. An unleashed dog barked toward them as it passed and they told the couple walking with the dog to leash it. Apparently not only was the dog unleashed, but the park prohibits dogs on the trail. This was not the only dog we saw, for what it is worth. We like seeing dogs, but can understand having them potentially running after wildlife in a wildlife sanctuary does not represent the best outcome. The wind was calmer, so the ponds looked like mirrors. No rustling tule grasses or lapping waves. I reached 26.22 miles on the return to the car. We ran a bit farther, then walked the last mile. The weather was perfect--high 50's F and sunny. After we visited Teaspoon for the first time in several years, treating ourselves to dessert drinks. At home we showered and relaxed for the rest of the day. For supper I had the strongest craving for tavern-style pizza (ala Chicago or Milwaukee), but already had my pj's on, so we ended up ordering-in Filipino food. 😋

Overall the run went better than I expected. I attribute this to fueling during the run, as well as slightly better sleep/rest the day before. Lots of room to keep improving. My shoes now have 79.6 miles (of 400) used up (19.9%). Overall--my legs feel moderately sore, but I did it 💪🏼
Any irregular feelings, aches, pains, heart rate, and so forth?: Legs moderately sore, bit tired
Foods eaten today: Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, Clif Bar - Chocolate Chip (x2) & Chocolate Brownie (x1), Vöost Hydrate supplement - Black Cherry, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), Kalesa Restaurant - Pancit Miki Bihon (Rice noodles with thick egg noddles, shrimp, chicken & veggies wok fried in soy sauce and spices; x0.25), Nyåkers original gingersnap cookies (x2), La Croix sparkling water (12 oz), Two Bite Pumpkin Spice Madeleine (8 oz, x2), Safeway Signature Select Ice Cream Alaskan Classics Premium Mint Moose Tracks, Teaspoon - Dirty Ube (Coconut infused Ube with organic coffee and organic milk) & brownie (x0.25)

Running Journal - 2024-12-07 (Off day)

Time: 2:15 p.m.
Resting heart rate (wake-up): 53 bpm
Weight (street 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): --
Cumulative distance (2024; ignores XT days): 1,538.23 km (955.81 mi)
Calories burned: -- kcal
Average heart rate: -- bpm
Max heart rate: -- bpm
Weather at start: Sunny ☀️ 18° C (64.4° F), Humidity 50% 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: Ran errands in the morning, laundry day, eating & hydrating consciously in preparation for a long run on Sunday. Will see how far I end up going. Charging my watch. Queuing another audiobook.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left hamstring mildly achy
Foods eaten today: Kashi GO Original Cereal with 1% milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x0.5), banana, Renegade by Devout Coffee - David Solano (Washed, Guatemala) pour over & Grilled Cheese Sandwich + Creamy Tomato Soup (x0.5)

Running Journal - 2024-12-06

Time: 6:24-7:19 p.m. (55 minutes)
Resting heart rate (wake-up): 51 bpm
Weight (running clothes): 84.50 kg (186.30 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,028 cal/day
Distance (running): 5.92 km (3.68 mi)
Cumulative distance (2024; ignores XT days): 1,538.23 km (955.81 mi)
Calories burned: 503 kcal
Average heart rate: 120 bpm
Max heart rate: 138 bpm
Weather at start: Clear 🌒 14° C (57.2° F), Humidity 72% Wind: 0 km/h
Terrain: 0 ft elevation gain
Avg Pace: 15'00" /mile
Best pace: 15'00" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Treadmill day. Dawn and I ran next to each other in the local gym. No one else came in so we talked and played music from a social game we play, which helped pass distract & pass time. Mentally gearing up to possibly run a marathon Sunday morning. Or should I relax my training (?) 🤔 My weight seems stable and looking at all the snacks I eat I can see why 😅
Any irregular feelings, aches, pains, heart rate, and so forth?: Left hamstring occasionally mildly sore
Foods eaten today: Kashi GO Original Cereal with 1% milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x2), banana, leftovers - Cheesecake Factory: California Omelette (English muffin & breakfast potatoes & substitute egg whites) & Street Corn (x0.75), Safeway Signature Select Ice Cream Alaskan Classics Premium Mint Moose Tracks, Girl Scout Tin Mint Treasures in Memory Box (x1), Two Bite Pumpkin Spice Madeleine (8 oz, x2), Tropical Fields Peanut Butter Mochi (15g; x2), Rishi Tea & Botanicals - Cinnamon Tulsi Spice, Renegade by Devout Coffee - David Solano (Anaerobic; Guatemala) pour over & Smoked Salmon Toast & Pear & Pistachio Kouign-Amann (x0.5)

Running Journal - 2024-12-05 (XT - Stationary Recumbent Cycle)

Time: 9:38-10:28 a.m. (50 minutes)
Resting heart rate (wake-up): 50 bpm
Weight (running clothes): 84.37 kg (186.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,026 cal/day
Distance (running): 4.83 km (3.00 mi)
Cumulative distance (2024; ignores XT days): 1,532.30 km (952.13 mi)
Calories burned: 219 kcal
Average heart rate: 80 bpm
Max heart rate: 98 bpm
Weather at start: Sunny ☀️ 11° C (51.8° F), Humidity 82% Wind: 0 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: Light cross-training on the stationary recumbent cycle. Listened to an audiobook. Had the gym to myself. Experimented with getting steps by holding my phone on my leg as I cycled. Result: mediocre. Had an earthquake several hours north of here (did not feel it). The authorities announced a tsunami warning which caused widespread anxiety, but it was subsequently canceled. 😮‍💨
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Original Cereal with 1% milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x2), banana, leftovers - Ike's Sandwich (x0.3) & chicken shawarma (x0.25) & Orphan Breakfast - Pumpkin pancakes (x0.2)

Running Journal - 2024-12-04

Time: 6:12-6:52 p.m. (40 minutes)
Resting heart rate (wake-up): 52 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 (running): 4.26 km (2.65 mi)
Cumulative distance (2024; ignores XT days): 1,532.30 km (952.13 mi)
Calories burned: 304 kcal
Average heart rate: 114 bpm
Max heart rate: 130 bpm
Weather at start: Clear 🌒 14° C (57.2° F), Humidity 67% Wind: 0 km/h
Terrain: 0 ft elevation gain
Avg Pace: 15'00" /mile
Best pace: 15'00" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Treadmill day. Dawn and I ran next to each other in the local gym. Another person had just entered so we did not talk as much as the previous night. Felt a bit hungry. Browsed social media and played a mobile game. This helped pass the time relatively quickly, but probably not great if distracting me from running on the treadmill. 😰
Any irregular feelings, aches, pains, heart rate, and so forth?: Slightly sore muscles
Foods eaten today: Kashi GO Original Cereal with 1% milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x2), banana (x0.5), Curry Pizza House - Aloo Chaat pizza (3 slices)

Running Journal - 2024-12-03

Time: 6:39-7:34 p.m. (55 minutes)
Resting heart rate (wake-up): 63 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): 5.86 km (3.64 mi)
Cumulative distance (2024; ignores XT days): 1,528.04 km (949.48 mi)
Calories burned: 418 kcal
Average heart rate: 117 bpm
Max heart rate: 126 bpm
Weather at start: Clear 🌒 13° C (55.4° F), Humidity 67% Wind: 0 km/h
Terrain: 0 ft elevation gain
Avg Pace: 15'00" /mile
Best pace: 15'00" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Treadmill day. Dawn and I ran next to each other in the local gym. We talked about memories of winter and pizza. 🙂 Closing in on 1,000 miles for the calendar year.
Any irregular feelings, aches, pains, heart rate, and so forth?: Muscles a bit sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with 1% milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x2), banana, everything bagel with turkey slices, Nyåkers original gingersnap cookies (x3)

Running Journal - 2024-12-02 (Walking)

Time: 6:46-7:31 p.m. (45 minutes)
Resting heart rate (wake-up): 52 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 (walking): 2.67 km (1.66 mi)
Cumulative distance (2024; ignores XT days): 1,522.18 km (945.84 mi)
Calories burned: 182 kcal
Average heart rate: 69 bpm
Max heart rate: 82 bpm
Weather at start: Clear 🌒 13° C (55.4° F), Humidity 62% Wind: 0 km/h
Terrain: 0 ft elevation gain
Avg Pace: 23'20" /mile
Best pace: 23'20" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Very light maintenance day with a treadmill walk. Caught up on social media. Got busy during the day so visited the local community gym in the early evening with Dawn.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x3), banana, everything bagel with turkey slices,

Running Journal - 2024-12-01 (4.5-mile Long Run)

Reflective water and diffuse light, Sunnyvale, California

Black-necked stilt (detail), Sunnyvale, California

Adult & juvenile Black-necked stilts (general view), Sunnyvale, California

Happy Lemon - drinks & bubble waffle

Time: 11:38-12:40 p.m. (1 hour 2 minutes)
Resting heart rate (wake-up): 55 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): 4.76 km (7.66 mi)
Cumulative distance (2024; ignores XT days): 1,522.18 km (945.84 mi)
Calories burned: 585 kcal
Average heart rate: 116 bpm
Max heart rate: 138 bpm
Weather at start: Partly sunny ⛅ 16° C (60.8° F), Humidity 51% Wind: 7 km/h
Terrain: 13 ft elevation gain
Avg Pace: 13'03" /mile
Best pace: 12'43" /mile
Stinkiness air level (0=No smell; 10=☣️): 2/10 (somewhat stinky)
Comments: First visit to the San Francisco Bay Trail - Sunnyvale East & West Pond Loops. "The San Francisco Bay Trail makes a detour and follows the perimeter of the two ponds at the Sunnyvale Water Pollution Control Plant. The wide dirt paths offer panoramic views, and the ponds are thriving with wildlife. This is a great place for birders." The nearby plant notwithstanding, this was a lovely day for a run by the Sunnyvale Baylands Park Guadalupe Slough. The spinning red FAA air traffic control radar tower makes a regular mechanical noise, easily audible from the adjacent trail. Warning signs read "Invisible Dangers" which tickled me (they refer to dangerous currents in the waterways). Wild fennel fragrances reminded me of anise candies or black licorice. Lots of white egrets and other shorebirds. We ran counter-clockwise around both the east & west ponds. The trail was flat and easy to run on. Passed a handful of people fishing, some fly fishing and some with fixed pole. The 2 new 5-story Google buildings at West Caribbean Drive in Sunnyvale were just across the street, still fenced-off. They will have one million square feet of office space when fully opened. We ended the run feeling a bit tired but in good spirits. Finished the outing with a stop at Happy Lemon for drinks and a bubble waffle. I tried the Strawberry Shortcake Smoothie. For whatever reason, I was mistakenly under the impression I was to run a 26-mile long run. However, I ran a 28-mile long run on 10/27/2024, then 3 weeks later the Berkeley Half Marathon on 11/17/2024, so technically I guess maybe next Sunday is time to book a marathon-length long run. I am not sure whether to feel relief or (?) My training schedule is not set yet for the rest of the calendar year, so will see. My left hamstring seems to spasm intermittently while running, which is not ideal.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left hamstring intermittent spasm, small blisters left pinky toe & left foot outer edge
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x0.5), banana (x0.5), Happy Lemon - Bubble Waffle (x0.5) & Strawberry Shortcake Smoothie