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