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,