Running Journal - 2025-06-08 (11-mile Long Run)

Screenshot of out-and-back run, starting at Shoreline Lake and turning around at Baylands Golf Links

Time: 10:34-1:18 p.m. (2 hours 44 minutes)
Resting heart rate: 53 bpm
Weight (several hours later, after eating, etc.): 86.36 kg (190.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,056 cal/day
Distance (running): 17.86 km (11.10 mi)
Cumulative distance (2025; ignores XT days): 420.97 km (261.58 mi)
Calories burned: 1,352 cal
Average/Max heart rate: 112/130 bpm
Weather: sunny ☀️ 19° C (66.2° F), Humidity 68% Wind: 7km/h
Terrain: 108 ft elevation gain
Avg Pace: 14'46" /mile
Best pace: 14'03" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Long run of 11 miles along the Bay Trail, starting at Shoreline Lake in Mountain View, California. Brought hydration vests and 2 Clif bars. Ran north along the trail for 5.5 miles. Someone piloted a motorized inflatable boat between single-person sailboats on Shoreline Lake, possibly checking-in to make sure training was OK. Snowy Egrets waded in the clear shallows. Activity was muted from a few weeks ago, which made navigating the paths much easier. Followed the Adobe Creek Loop Trail, rounding Charleston Slough, Soap Pond, and past a great congregation of white seagulls and pelicans. Passed Hooks Island on the right and the Pole Field installation, arriving at Byxbee Park public restroom area, where we stopped to drink chilled water and relax. Continuing on the white sands we passed the Environmental Volunteers EcoCenter and Duck Pond, then the Lucy Evans Baylands Nature Interpretive Center. Someday we will stop and explore a bit. Continued on the San Francisquito Creek Trail, passing the Palo Alto Airport, then followed San Francisquito Creek past the northern edge of Baylands Golf Links, where we watched a number of players navigating holes #13 & #12. Turned around at the 5.5-mile mark. On the return trip one sleek-looking plane caught our eye, as it made a distinct whooshing noise and its rotor seemed to revolve faster than the lumbering other planes. It had an insect-sounding noise. From a cursory Google search, it sort of looked like a single-engine low-wing propeller plane, maybe like a Piper PA-28R Arrow. Didn't care enough to take a photo. Smelled perfume of fennel, pepperweed, coyote bush. So wonderful. Shadows of planes as they approached, landed, or took off around us. Used the bathroom at the Byxbee Park public restroom. Tried to give way to cyclists overtaking us, and most appreciated it with saying Thank you, which was great. Retrieved one plastic bottle from the side of the trail; it was wrapped in fishing line. Passed one man wearing a bucket hat with the Ukrainian Trident (Tryzub), and then our run interval ended. He walked around us, then we leapfrogged him when we ran again. He had earbuds in and hopefully we didn't aggro him too much. Overall a beautiful run. Afterward, we drove to Mountain View and had boba tea, then later we ordered-in Greek food to celebrate.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slightly sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, banana (x2), Kirkland Signature Sparkling Water - Lime (12 oz), Clif Bar (x0.5), take-out from Miknons Grill (Greek): salmon plate (x0.5), spanakopita (x0.25), dolmathes (x2), Nuggets chocolates (x3), Yifang Taiwan Fruit Tea - Sesame Black Tea Latte with boba

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 - 2024-12-08 (~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 - 2024-12-01 (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

Running Journal - 2024-11-10 (7-mile Long Run)

Time: 10:54-12:28 p.m. (1 hour 34 minutes)
Resting heart rate (wake-up): 56 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 (running): 11.28 km (7.01 mi)
Cumulative distance (2024; ignores XT days): 1,454.93 km (904.05 mi)
Calories burned: 874 kcal
Average heart rate: 117 bpm
Max heart rate: 149 bpm
Weather at start: Sunny ☀️ 16° C (60.8° F), Humidity 42% Wind: 1 km/h
Terrain: 230 ft elevation gain
Avg Pace: 13'32" /mile
Best pace: 11'43" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (slightly stinky)
Comments: Week 41 complete ✅ Two milestones reached: 1) Surpassed 900 running miles this year; and 2) Last day--after 400 miles--of my New Balance - Fresh Foam X 860v14 (Grey Matter with Black and Ginger Lemon) trainers. Donated to TRANSCON 2024 : DEADSKOUT (donation to Child Mind Institute; I skipped the SF Marathon Long Sleeve Shirt). Pretty incredible to have watched him run across America these last 8 weeks--almost done 💜  Today I ran 7 miles at easy pace. Intervals were 90 seconds running followed by 1 minute walking. Ran the first 4-5 miles with Dawn, then the last bit on my own. Did 4 of 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 (UV index was 2 and climbing); and 5) Headband ✅ Wore my long-sleeve SF Marathon 2024 finisher shirt, but rolled-up the sleeves. Not sure why but Google reported the weather when I looked as in the low 50's F, when in reality it was ~60 F. Oh well. Listened to an audiobook on the 2nd segment. Woke up feeling a bit tired but better than Saturday. Still not feeling fully recovered. Not in the habit yet of checking my heart rate to see what to do for the day. Hamstrings feeling a bit sore. Thinking about what stretches and such to do after warming up. Achilles felt a bit sore when walking to the start. My final scheduled half-marathon race of the calendar year next Sunday. Switching to my new shoes, ASICS Gel-Kayano 31. Hopefully will have them mostly broken-in by then. Need to do heel-lock lacing. Tapering week: I plan to run Monday, Wednesday, and Friday, with off days on Tuesday, Thursday, and Saturday. Exercise has helped keep me mentally focused this week 💜 Physically, the knuckles of my left hand are healing after the bad scrape they took on my Sunday run 2 weeks ago. I have kept them bandaged and used antibiotic ointment. Reviewing my weight: it declined in the 1st half of the calendar year, then it has increased back to baseline in the 2nd half.
Any irregular feelings, aches, pains, heart rate, and so forth?: Hamstrings slightly sore, lower back slightly sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, K on the Go - Nutella Smores drink & Raspberry Chocolate cheesecake (x0.5), Vöost Hydrate supplement - Black Cherry, M Dumpling leftovers - Fry Sesame Ball (x4) & Vegetable Steam Dumpling (x5) & Spicy Chicken Soup Dumpling (x3), Costco chicken noodle soup & Trader Joe's Olive Fougasse bread (x0.25), plain bagel with turkey slices, M&S Collection Chocolate Pine Cones (x1), Kirkland Signature Sparkling Water - Lime (12 oz), Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), Skinny Pop Popcorn - 0.65 oz,

Running Journal - 2024-10-27 (28-mile Long Run)

Fall foliage: red, orange, and green

All done ✅ 👍🏼

Time: 1:20 a.m.-2:35 p.m. (running time: 7:07:16)
Resting heart rate (wake-up): 71 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): 45.09 km (28.02 mi)
Cumulative distance (2024; ignores XT days): 1,397.09 km (868.11 mi)
Calories burned: 3,397 kcal
Average heart rate: 117 bpm
Max heart rate: 156 bpm
Weather at start: Clear 🌘 16° C (60.8° F), Humidity 94% Wind: 7 km/h
Terrain: 623 ft elevation gain
Avg Pace: 15'15" /mile
Best pace: 14'07" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: Wrapping the 39th week of the year with an easy-pace 28.0-mile long run. Finished just shy of mileage marker 1,400 km for the calendar year. Temperatures were moderate (60-70 F). Started my run during the night hours; i.e., at the coolest part of the day. The downside was the lack of sleep. I put my head on my pillow around 11:00 p.m. Awoke around 12:15 a.m. from a dream. Got dressed. Did 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Headband ✅ No sunblock needed. Fed the cats, had some cold brew coffee. Realized I was short on Clif Bars. Had cereal instead. Filled & put on the Nathan - QuickStart 2.0 6 L Hydration Pack. The pack has a 1.5 L bladder in the back, and the 6 L moniker seems to mean it has 6 L total storage. In the back zippered storage I put 1 Clif bar, 2 GU gel packs (which I ended up not using) and my mask. In the front-left zippered pouch I put my house key and my Skullcandy Sesh Evo earbuds charging case. In the front-right un-zippered pouch I stored the partially-eaten Clif Bar as I ran. I had forgotten how to manage my drinking hose, so initially stashed the tube tip in my right vest mesh pocket 😛 Saw the hose clip later in the morning. Watching a video on how to clean the pack, I now see an optional way: feed the tube down the left vest, across the chest, and up through the hose clip, so the hose is closer to the mouth 🤔 Sounds good. Turned the bladder upside-down and sucked the air out (they called it burping it, I think), so I did this as well in an attempt to stop sloshing noises. Headed outside. My muscles felt relatively OK. Traffic was minimal. Listened to an audiobook and ran. Ran slow. The early miles were mostly devoid of traffic. I did not pass homeless persons today. Unlike last time, I mostly obeyed stop lights at minor intersections. Early on, a cyclist yelled something, and a mini SUV pulled into a storage building cut-out in front of me. I was not sure what had happened, so I kept running (maybe the driver narrowly missed the cyclist?). The darkness continued to pose some challenges. At the 7-mile mark, I tripped on a raised asphalt patch in the bike lane. 😝 Scraped my left knuckles. Otherwise just minor scrapes, thankfully. About a mile later, I was running on the sidewalk, and stumbled on a raised sidewalk seam. I caught myself, but felt a strain in my left hamstring. 😓 It was not a sharp pain, but it did limit my range of movement, further slowing the run. I had 20 miles to go, and felt flustered and disquiet. I thought I was taking care, first on the bike lane (i.e., avoiding sidewalk seams), and then on the sidewalk (i.e., avoiding oncoming traffic). However, in both cases I was unable to avoid injuring myself. The lack of sleep seemed to play a role--I had trouble focusing on the ground as I ran, and I was shuffling due to running slow, which caused issues with lifting my feet over the uneven paths. Made a note to myself to equip the Petzl head lamp I have stored somewhere, and use it on future runs. The overall run was to be broken into two parts: 1) 14 miles (or longer); and 2) 14 miles. Now I was slightly injured. I resolved to at least finish out the first 14 miles. Hitting the 10-mile mark and getting into double-digits helped mentally. Ran past an Amazon warehouse, then through the empty parking lot of a shopping complex. No security guard sitting at an outdoor patio table this time. The Walmart parking lot was partially full with people sleeping in vehicles, so I ran instead past the front doors. Walmart allows individual store managers to determine if they want to let people park overnight in their parking lots, and I did not want to disturb them by running close to them. At roughly the 12.5-mile mark, I reached a point where I had to determine whether to go home or do another 8-mile loop. I decided to go home and take care of my scrapes, rest, and refuel. This decision was bolstered by my Sesh Evo earbuds reporting "Battery Low" a few minutes later. Looking back I can see how I thought it might make sense to keep pushing through, but I am glad to have decided to rest. Finished mile 14 around 4:45 a.m., at home. Showered, hydrated, bandaged my scrapes, took ibuprofen, and slept for a few hours. The sun was visible when I woke. Overall, felt sore. Had another bowl of cereal & cup of coffee. Decided to go on a run with Dawn around the neighborhood and see if my left leg would let me continue/finish the long run. Applied sunblock and changed into fresh exercise clothes. At first, it was slow going, but after about a mile, I felt warmed up and relatively OK. We stopped and said hello to the cats near one house, and said hello to the woman who came out to check on us interacting with them. One white cat had vivid blue eyes. Big thanks to Dawn for helping me get back out there and through the feelings of discouragement and caution. Finished this exploratory run after about 4-5 miles, which left about 10 miles to go. Leaving home solo, I headed on a repeat 10-mile loop. Traffic was moderate, but no problems (in fact drivers seemed considerate on several occasions). At a light-rail underpass, observed a man sitting under it with their bicycle parked below them along the path. Gave them as much distance as I could so they might not feel alarmed at getting their bicycle taken. The barriers have been removed on the street leading to the light rail station. Ate a honey striker for energy. These miles went by like a blur. I looked for where I had stumbled. There were a few spots in the bike lane that had blisters of asphalt, so not 100% sure of the exact spot. The audiobook was engaging and helped take my mind off the run. Ran faster mile splits on this 2nd half, but nothing close to the pace I'd hope for during a marathon 😛 Finished near home, and walked for about 0.5 miles before showering, hydration, etc. This was my first 28-mile run since July 7, 2024 (about 16 weeks ago), in the run-up to the San Francisco 2024 Marathon on July 28 (~13 weeks ago). My shoes now have 365 miles (of 400) used up (91%). Overall--my ankles hurt, my legs hurt, but I did 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, Trader Joe's Pumpkin Spice Cold Brew Coffee from concentrate (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, Aidells Smoked Chicken Sausage & sauerkraut & Trader Joe's dill mustard & brioche bun (x2), Vicini's Pizza - slice of The Vodka Pie & garlic knot, K on the Go - Ube Flan Frappe with Puff Cream & lemon cheesecake (x0.5), Clif Bar - peanut butter crunch (x2), Vöost Hydrate supplement - Black Cherry,

Running Journal - 2024-10-06 (26.22-Mile Long Run)

Molex company entrance illuminated sharply in red, against a twilight morning sky

Post-sunrise fall sky in closing miles

Time: 1:34-7:43 a.m. (6 hours 9 minutes)
Resting heart rate (wake-up): 55 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): 42.20 km (26.22 mi)
Cumulative distance (2024; ignores XT days): 1,309.31 km (813.57 mi)
Calories burned: 2,468 kcal
Average heart rate: 127 bpm
Max heart rate: 167 bpm
Weather at start: Clear 🌒 22° C (71.6° F), Humidity 45% Wind: 5 km/h
Terrain: 453 ft elevation gain
Avg Pace: 14'05" /mile
Best pace: 12'57" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Wrapping the 36th week of the year with an easy-pace marathon long run. Crossed mileage markers 1,300 km and 800 miles for the calendar year. Heat wave crested over the weekend with projected temperatures reaching 38° C (100.4° F) by 4:00 p.m. on Sunday. With that in mind, took wisdom from American runner and author Dean Karnazes' book "Ultramarathon Man: Confessions of an All-Night Runner" (2005), and ran my marathon during the night hours; i.e., at the coolest part of the day. Which--on a day reaching such high temperatures--was 22° C (71.6° F) just before sunrise 😛 The downside was the lack of sleep. I put my head on my pillow around 9:00 p.m., but could not fall asleep soundly. Awoke around 12:45 a.m. and decided to just get up and go. No use sleeping until 2:00 a.m. Got dressed. Did 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Headband ✅ No sunblock needed on this run. Fed the cats, had some cold brew coffee and a Clif Bar. Reviewed Fellrnr's wiki page suggesting a 11:00/mile run pace for an overall 12:41 training (+2 minutes) pace, with 1:00/1:00 run/walk intervals. Given the slightly elevated temperatures, I gave myself some leeway for running a bit easier pace). Today for the first time on a run I wore my Nathan - QuickStart 2.0 6 L Hydration Pack. The pack has a 1.5 L bladder in the back, and the 6 L moniker seems to mean it has 6 L total storage. On Saturday night I chilled the water bladder in the fridge. In the back zippered storage I put 2 Clif bars and my mask. In the front-left zippered pouch I put my house key and my Skullcandy Sesh Evo earbuds charging case. In the front-right un-zippered pouch I stored the partially-eaten Clif Bar as I ran. One anonymous Redditor suggested pushing the extra hose length into the bladder storage compartment (thank you), which kept it at the right length as I ran. Another Redditor suggested turning the bladder upside-down and sucking the air out (they called it burping it, I think), so I did this as well in an attempt to stop sloshing noises. After breakfast, I re-inserted the bladder into the pack, adjusted the hose, cinched the straps to what seemed like a reasonable length, and headed out to the street. Usually when I start early I can usually see civil twilight, when the sun is nearest the horizon. Starting at 1:30 a.m., this night was moonless and black, but clear with twinkling stars. The earliest twilight--Astronomical twilight, when the sun is between 18° and 12° below the horizon--would not begin until 5:41 a.m. My muscles felt relatively recovered. City streetlamps illuminated the roadway. Traffic was minimal. I knew most of the paved paths well. Started listening to an audiobook and ran. It took a few intervals to adjust to the 1:00/1:00 run/walk pace. It was nice to have plenty of walk breaks. A nagging part of me wanted to run faster, but the experienced part of me remembered it is the feeling at the end that matters (when training at least), not the beginning of a multi-hour run. I felt relief to have so many hours of night "buffer" on a day with high temperatures. The earth had cooled from the high of the previous day to its coolest point around 1:00-2:00 a.m., and would stay that way until sunrise at 7:09 a.m. By 8:00-9:00 a.m., the temperatures would increase rapidly to almost 27° C (80.6° F), a much more punishing heat. So 1:00-2:00 a.m. was about the sweet spot to start. The early miles were mostly devoid of traffic. I passed a homeless person adjusting their camping spot next to a bank by a major intersection. If safe, I ignored stop lights at minor intersections. A few empty vehicle-carrier semis pulled into and out of a side street I had not suspected as leading anywhere. At one such stoplight, I pushed the crosswalk button, then waited a few seconds, then continued as it was safe. There were two vehicles, one in the southbound left-turn lane across from me, the other going straight in the northbound lane to my right. I.e., neither crossing the crosswalk I was using. As the vehicle turning left started their turn, I noticed it was a police vehicle 😛 To my relief, it completed the turn and accelerated rapidly away. The darkness posed some challenges. I ran along the bike lane instead of the sidewalk for railway underpasses. I did trip once (much later) on a raised seam of concrete and thankfully had the soft cushion of grass to fall onto, though I did stub my right toe and lightly scrape my left palm & right forearm. To my embarrassment, that concrete seam was well-illuminated, but I was focused on navigating up the curving accessible path and dodging an adjacent streetlight pole. Ah well, lesson learned--don't miss the seams. The overall run was broken into two parts: 1) 14 miles; and 2) 12.22 miles. Having the Nathan - QuickStart 2.0 6 L Hydration Pack was like having a cheat code--in theory, I felt unrestricted and wondered how far I might run without stopping. On past long runs, I was tied to hydration rest points, which in practice meant convenience stores or home. At most I ran ~5 miles, then hydrated/refueled. Night runs mean many convenience stores are closed. However, with hydration & fuel on my back, I was able to continuously care for myself as I went. The downsides: sloshing noise, added weight, and restriction on cooling the back. My earbuds canceled the noise, the added weight turned out to not be a problem for me, and the cooling was minimized by the nighttime temperatures. The ability to carry the charging case for my Skullcandy Sesh Evo earbuds meant I could alternately quick-charge them when they reported "Battery Low". I continued to store my phone in the SpeedPocket of my Under Armour SpeedPocket 5" shorts, and ID & credit card in its back zippered pocket. Hitting 10-mile mark and getting into double-digits helped mentally, as did getting to the halfway point. Ran past an Amazon warehouse, then through the empty parking lot of a shopping complex. Passed a security guard sitting at an outdoor patio table reading their phone, while their security vehicle was parked nearby--they didn't even bother to look up at me as I went by. Surprisingly (to me), I encountered quite a bit of traffic while I ran through a Walmart parking lot. Walmart allows individual store managers to determine if they want to let people park overnight in their parking lots. Unfortunately--I don't think they saw me--a vehicle began taking a shortcut by threading their way through painted lanes and parked vehicles, heading straight for me. I paused and stepped to my right toward a parked car. I guess they finally saw me, as they changed course to continue wherever they had decided they wanted to go. Such an odd experience to have almost no other human interaction for hours, then have an unintentional human vs. vehicle game of chicken in a Walmart parking lot at 3:00 a.m. 😅 I finished traversing the rest of the parking lot without incident. Noted the contrast of activity of people in their vehicles: engines running, running lights illuminated, etc. This was my first time running this path at night, and the rest of the surrounding area was peaceful: lawn misters, street lights, and not much else. Finished mile 14 around 4:45 a.m., at home. Tried Vöost Hydrate supplement - Black Cherry tablet for the first time. The 16 ounces of hydration was helpful after sipping small amounts of water. Ate a Clif bar. I had used up nearly my entire water supply, so refilled and headed back out. I ran the 2nd 12-mile segment in reverse, alternating the sides of the roads I ran on for a bit different experience. Stuck to streets as non-illuminated trails seemed dangerous. Smelled the chlorinated humidity of a corporate office park waterfall. Around mile 18, the sky was getting detectably brighter. In my mind, I was thinking, ok, just keep ticking down the miles--just 8 more. Traffic was increasing. Passed the Fremont Tesla factory and had to wait at the main entrance stoplight as workers came and went. Ran through the new adjacent housing, passing people walking their dogs. Run, walk. Run, walk. Started alternately charging the earbuds. A driver turning right ignored me entering the crosswalk 🤬 The sky was bright. Sunrise had occurred but the sun had not yet crested the foothills to the east. Disquietingly, on the last mile or so, my right ankle began feeling slightly sharp pains. Possibly due to frequency of run/walk breaks? I had felt a bit sore intermittently the night before in my right Achilles area, but the pricks of sharp pain were not great. They went away as I ran, thankfully (and did not feel them again later). Reached home and ran the last 0.4 miles around a parking lot. The sun was finally visible. Overall, felt sore but OK--mostly sore in my gluts & upper back quads. Toes were OK, other than the stubbed right toe. Showered, then slept a few hours. This was my first marathon since the San Francisco 2024 Marathon on July 28 (~10 weeks ago). It went OK. My shoes now have 311 miles (of 400) used up (78%).
Any irregular feelings, aches, pains, heart rate, and so forth?: Right Achilles/ankle intermittently painful
Foods eaten today: Trader Joe's Pumpkin Spice Cold Brew Coffee from concentrate (8 oz), Clif Bar - Chocolate Chip (x3), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Vöost Hydrate supplement - Black Cherry

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 - 2024-09-01

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),

Running Journal - 2024-08-25 (10-Mile Long Run)

Wild fennel (mature fruit)

Time: 6:19-8:26 a.m. (2 hours 7 minutes) 
Resting heart rate: 81 (15 minutes after exercise)
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): 16.11 km (10.01 mi)
Cumulative distance (2024; ignores XT days): 1,085.66 km (674.60 mi)
Calories burned: 1,247 kcal
Average heart rate: 117 bpm
Max heart rate: 172 bpm
Weather at start: sunny ☀️ 15° C (59.0° F), Humidity 74% Wind: 2 km/h
Terrain: 174 ft elevation gain
Avg Pace: 12'39" /mile
Best pace: 12'39" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (slightly stinky)
Comments: 10-mile long 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 ✅ Pre-dawn start. Civil twilight began at 6:06 a.m., with the sunrise at 6:31 a.m. (though obscured for a bit longer due to foothills). Listened to audiobook "Arthur Ashe: A life" Slow start: ran a 14-minute mile #1. Then picked up the pace a bit. Target pace was 12:40/mile overall pace ✅ Fellrnr's wiki page suggests 2 alternatives for training two minutes slower than marathon overall 10:40/mile pace: 1) 12:41/mile overall pace at 9:17/mile run pace in 1:00/1:00 run/walk intervals; and 2) 12:49/mile overall pace at 9:26/mile run pace in 0:30/0:30 run/walk intervals. I did the former. Probably slightly faster, as I neglected to pause my watch while taking photos along the Coyote Creek Trail (part of the Don Edwards San Francisco Bay National Wildlife Refuge). Today I saw two hares. Also passed several dozen snowy egrets. "A congregation of egrets has many collective names including skewer, siege, sedge, wedge, and congregation." No gnats today, thankfully. Successfully used the wallet feature on my Garmin Forerunner 965 smartwatch (via Revolut credit card I have linked to Garmin Pay, with pre-loaded funds). My hamstrings felt sore in the 2nd half. Tried to focus on Galloway-recommended initialism C-H-P: Chest-Hips-Posture. It does help when I extend myself vertically: I can feel my core and upper body muscles engaged which seems to free up the lower half for striding more easily. Passed someone working early on a bucket lift, lifted next to an electrical line.
Any irregular feelings, aches, pains, heart rate, and so forth?: Sore hamstrings; left ankle a bit sore; lower back slightly sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, STōK Cold Brew coffee - flavor "Extra Bold Black" (8 ounces), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x2), Clif Bar - Peanut Butter Banana with Dark Chocolate (68g), Gatorade Gatorlyte Electrolyte Beverage - Cherry Lime (20 Oz), ONE BARS Maple Glazed Doughnut Flavored Protein Bar (60g)

Running Journal - 2024-08-04 (10-mile Long Run)

Stance Run Light Tab (Jade) socks

 Feetures Elite Max Cushion No Show Tab (Atmospheric Blue) socks

Aromatic wood mulch

Time: 5:56-8:03 a.m. (2 hours 7 minutes) 
Resting heart rate: 59 (hours after exercise)
Weight (street 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): 16.11 km (10.01 mi)
Cumulative distance (2024; ignores XT days): 1,026.01 km (637.53 mi)
Calories burned: 1,245 kcal
Average heart rate: 119 bpm
Max heart rate: 153 bpm
Weather at start: overcast ☁️ 15-16° C (59.0-60.8° F), Humidity 88% Wind: 0-9 km/h
Terrain: 154ft elevation gain
Avg Pace: 12'43" /mile
Best pace: 12'22" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: 10-mile long run--first since San Francisco Marathon last Sunday. Did all 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ Listened to an audiobook. Started before sunrise. This run snuck up me. One week has already passed since the San Francisco 2024 marathon 👀 Where does the time go? Weather this morning was perfect: cool & humid. Rebooted Garmin Forerunner 965 smartwatch & my phone before I heard the workout interval voice announce the interval. Not sure why, but sometimes it does not seem to work (?) After that no trouble. On Saturday, visited Fleet Feet Menlo Park and purchased three pairs of socks: 1)  Stance - Run Light Tab (Jade) #190107548182; 2) Feetures Elite Max Cushion No Show Tab #840557157938 (Atmospheric Blue); and 3) Feetures Elite Light Cushion No Show Tab #840557157655 (Atmospheric Blue). Also got a pack of GU Energy Chews Singles. Today I tried socks #2, with max cushion. It was OK. My feet felt cushioned but a bit sweaty. Due to prescription medication, did not have cereal & milk before I left home, but did have water & GU energy gel - Espresso Love. It was OK. At mile 5, I stopped at a convenience store and purchased a 20-ounce mixed berry electrolyte drink and had a Clif Energy Gel. Trying both energy gel flavors for the first time--both OK. Adjusted my form a bit today after re-reading Galloway's "Marathon - You Can Do It!" and also watching video "2024 San Francisco Marathon First Place Winner Female" which showed the running form of winner Jenna Wolfrum. Her cadence sounded like a horse clip-clop. Galloway recommended initialism C-H-P: Chest-Hips-Posture. I worked to keep my hips forward and my chest a bit higher, and not lean forward or backward. I forgot about the puppet metaphor but that might have also helped. Whether or not it all helped, I am not sure just yet, but I did try to stay mindful & focused on my form. I used run/walk intervals of 2:30/1:00. The run pace of my run/walk intervals was ~11:00/mile. This represents the first long run at this new run pace, in response to clarification from Fellrnr's wiki page "Galloway Run Walk Paces": For a 4:40 marathon time goal, it lists a marathon race pace of 10:41/mile overall pace (8:59/mile run pace & 20:00 walk pace). Galloway recommends running long runs 2-minutes slower. I extrapolated from this and ran a 12:40/mile overall pace (11:00/mile run pace in 2:30/1:00 intervals). However, I see now Fellrnr's wiki page suggests running the 12:41/mile overall pace with a 9:17/mile run pace in 1:00/1:00 run/walk intervals. This actually sounds more reasonable to me--I always wondered how one trains to run faster without really running faster, and this seems to answer it. I run almost as fast (9:17/mile in training, and 8:59/mile in the race), which seems like just an incremental difference--not 2:00/mile difference. So moving forward I will adopt this as my run/walk strategy. This also requires way more intervals: so will need to update my workout to add more 40-repeat intervals blocks 😅 I had just enough for 28-mile long run with 2:30/1:00 run/walk intervals, so 1:00/1:00 run/walk intervals will presumably require many more. Back to the run itself: the focus on form, combined with the run pace left me feeling sore in my gluts at about the 5-mile point. My right knee also felt a bit sore. These eventually subsided (and tonight I am OK). Hydration and another energy gel (Chocolate) helped, but I still felt a bit sore. I had no problem maintaining the pace to the end though. I included a photo of a pile of aromatic mulch that I enjoyed just after the halfway point. 💜 Smelled the fennel plants again. Pressed my hand against large fan palms. Today I attempted to use the wallet feature on my Garmin Forerunner 965 smartwatch, but the card was declined. 😛 Luckily still had my physical card. Turns out the Revolut credit card I have linked to Garmin Pay did not have funds loaded. So fixed that tonight. Garmin Pay is not as widely supported by banks (full list). The Coyote Creek Lagoon Trail (2.18 miles), part of the Don Edwards San Francisco Bay National Wildlife Refuge, was wonderful as always. Lots of gnats (which did not notice on my calves until I got home 😝). Passed only one pedestrian smoking a cigarette near a sluice gate (possibly fishing). Finished the run and walked for about a half-mile. 
Any irregular feelings, aches, pains, heart rate, and so forth?: Right hamstring sore, right knee a bit sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, GU Energy Gel - Espresso Love, Clif Shot Energy Gel - Chocolate, Gatorade Gatorlyte Electrolyte Beverage - Mixed Berry (20 Oz), Westfield Valley Fair - Caffé Central: Cappuccino & Bacon & cheese quiche (x0.5) with beet salad & salted caramel brownie (x0.5), banana (x0.5), Kirkland Signature Cheese Pizza - 18.25 oz with added sliced black olives & artichoke hearts (x0.5), Kirkland Signature Sparkling Water - Lime (12 oz), Hershey's Miniatures (assorted, x5), Tropical Fields Peanut Butter Mochi (15g; x2), pear brandy cordial,

Running Journal - 2024-07-21 (7-mile Long Run)

Time: 9:41-11:02 a.m. (1 hour 21 minutes) 
Resting heart rate: 98 (15 minutes after exercise)
Weight (running clothes): 82.55 kg (182.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,999 cal/day
Distance (running): 11.28 km (7.01 mi)
Cumulative distance (2024; ignores XT days): 944.23 km (586.72 mi)
Calories burned: 937 kcal
Average heart rate: 136 bpm
Max heart rate: 167 bpm
Weather at start: sunny ☀️ 22° C (71.6° F), Humidity 59% Wind: 6 km/h
Terrain: 121 ft elevation gain
Avg Pace: 11'31" /mile
Best pace: 11'13" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (slightly stinky)
Comments: Remembered 3 of the 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ Listened to an audiobook. Weather was pleasant--bit humid, but relatively cooler. Slept pretty well the night before. Ran without stopping for hydration. Seemed OK. Took a detour at the end and explored an apartment complex & nearby park. Cricket players used a baseball infield for their pitch. Tennis players affixed their tennis bags to the chain-link fence with a carabiner. Shoes crunched on broken rectangular window glass. Ran past the corporate artwork again and nothing happened--no amplified warning message like last time. Traffic was calm and minimal. A nearby defunct hotel now has wooden covers over its 1st-floor windows. I enjoy running by the manicured, empty corporate campuses. Welcomed: humidity and smell of grass, or the woody smell of mulch. This represents the last long run before my first 2024 marathon next Sunday.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right big toe slightly numb
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Chromatic Coffee Company - Heart's Delight Cold Brew (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz,

Running Journal - 2024-07-07 (28-mile Long Run)

"Jerry Garcia's hand" crossing light signal

Time: 5:17-2:17 p.m. (~9 hours; 6 hours 50 minutes of which was active exercise) 
Resting heart rate: 126 (15 minutes after exercise)
Weight (running clothes): 81.47 kg (179.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 23.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,982 cal/day
Distance (running): 45.09 km (28.02 mi)
Cumulative distance (2024; ignores XT days): 876.06 km (544.36 mi)
Calories burned: 3,504 kcal
Average heart rate: 118 bpm
Max heart rate: 166 bpm
Weather at start: mostly sunny, then sunny 🌤️ ☀️ 18-31° C (64-88° F), Humidity 85 to 40% Wind: 2-10 km/h
Terrain: 663 ft elevation gain
Avg Pace: 14'38" /mile
Best pace: 13'45" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: 28 mile day 💪🏼 Week 23 done (of 26) ✅ This represents my 3rd 28-mile run! The others: 1) May 29, 2006; and 2) April 7, 2007. Re-reading those posts brings back so many details I had forgotten 💜 On both previous 28-mile runs, it took about the same amount of time as it did today 😅 Remembered the 5 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) Moleskin on feet; 4) Sunblock; and 5) NipEaze ✅ Awoke at 4:45 a.m. Ate, cared for cats, had a bit of coffee. Goal was to begin at first light and I tink I did pretty good. Traffic was very light. Listened to audiobooks. Passed 2 men sitting on a bus-stop bench and smoking weed. Stopped at a convenience store at mile 5 and drank Gatorade. The most extreme temperature days of the heat wave last week has passed. However, this morning was still warm--65 F to start, well above the preferred 60 F. Very humid also until after 9:00 a.m.. The Coyote Creek Lagoon Trail was mostly empty. Passed a gaggle of geese. Watched large-eared jackrabbits bounding in the tall golden grasses. A possum (!) sighting, my first in recent memory. It wandered about and eventually crawled under a fence. Gnats were a nuisance on the gravel path, but avoided most by staying on the right-hand side. The sun had crested the foothills. I think a fisherman was seated in the "Angry Chair" but I am not 100% sure. Back on the sidewalk I passed a few early-morning runners. The sparrows were feasting on bugs near the abandoned bridge. At home, Dawn and I got ready for a 5-mile run. This worked out pretty good--it breaks up the 8-mile remainder after 2 x 10-mile loops. I washed the dust and gnats off my face & calves, re-applied all the sunblock, changed clothes, and off we went. It was really nice to have company. It still felt humid, but it was slowly burning off. It was 68 F I think when we started. Warm, but not overly so (yet). We ran to Warm Springs Community Center & Park, stopping for water at the ballpark fountain. One person was practicing tennis serves. Lots of people setting-up for church, or walking dogs, or just talking. We cut a bit of distance off the run so Dawn could get to a celebration with friends. During this changeover, I took a quick shower, washing my hair & shaving, re-applying sunblock, changing shirt. At this point I had roughly 12 miles left. I re-ran the 10-mile loop. It was getting noticeably hot--stepping out the door and feeling the heat was a warning. It is tempting to run faster in order to finish sooner--but it is easier to slow down and avoid injury. My legs started to feel less responsive. The sun had risen higher. Shade becomes more difficult to find. When possible, I detoured a bit to run in parking lots as shade was present. It was so much more pleasant! Accidentally beaned my head on a branch which turned out to be more sturdy than anticipated. 😝 It bruised slightly, but not so bad. Passed a student driver practicing parking and reversing. After ~2 miles, I stopped and bought a banana and a Gatorade. This was helpful, given how much I was sweating. About halfway to the next convenience store, I realized I had forgotten to resume my smart watch after waiting at a stoplight. 🤬 I think it was only 0.1-0.2 miles, but it was frustrating. Passed a man who was illegally affixing a vinyl sign advertising his business on a chain-link fence. Got a 28-ounce Gatorade & a cheese stick (should have gotten two to better fuel). I thought at first 28 ounces was overkill, but I downed it all and was grateful. Passed a stand of large fennel plants which smelled like anise candies my mom when I was a child. 😊 Saw two pelicans on the Coyote Creek Lagoon Trail 💜 No gnats on the 2nd time through. Saw one person on a side-trail observing something, and one person fishing on one side of an inlet-outlet gate, and a snowy egret on the other 😅 Both looking for fish. In the distance the areas toward the bay looked white--unclear to me why. This was a tough stretch to get through--it felt hot, and my body was not responding as I preferred. I love running through this trail though, which helped. The rest of the run home was uneventful. I had debated tacking-on another 2 miles before getting home, but I decided to play it safe and take a break, then finish the remainder. This worked out well. I refueled, cleaned up, re-applied sunblock, changed clothing, cooled down, then headed out again. The last 2.5 miles was local; about 1.5 out and 1 back, then walked home to cool down. I found my morale rallying and was able to pick up the pace a bit, but then relaxed and finished at a slower pace. Several times I had felt a bit light-headed on the last 5 or so miles, while waiting. When I got home I had more Gatorade, then sat on the stairs and just rested for a few minutes. Took a shower, then a cool-water bath. Then relaxed in bed. To celebrate, we ordered-in Mexican-American 😋 🌯 Overall, it went OK--I think I might have fueled better. Hydration was great; food needed improvement. Clothing changes was great. Breaking up the runs was great. Audiobooks were great. The worst part was heat & humidity. Health & hills were not an issue. Shoes worked great (3 weeks ago was very painful), though my left foot felt a bit chafed on top, and the usual issue with toes hurting a bit. My right knee was a bit sore, but overall OK. The total time lasted about nine freaking hours. 🙃 The total running time was less--6 hours, 50 minutes. Which was acceptable for an "easy" paced long run. This extended my previous long run by 2 miles. Dawn mentioned the Western States 100-Mile Endurance Run was last weekend during the heat wave 😭 🌡️ I have not read the reviews but hoping everyone stayed healthy.
Any irregular feelings, aches, pains, heart rate, and so forth?: Toes sore, right knee slightly sore, exhausted overall
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Trader Joe's Organic French Roast Cold Brew Coffee (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x3), banana (x2.5), Gatorade Thirst Quencher - Cool Blue (20 oz) & Glacier Freeze (28 oz), Gatorade Gatorlyte Electrolyte Beverage - Glacier Cherry & Mixed Berry (20 Oz), Sargento Pepper Jack Natural Cheese Snack Stick, De Los Altos Taqueria - Veggie Burrito & Carne Asada French Fries (x0.2), River City Root Beer (12 oz)

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

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

Mother duck and 7 ducklings, Coyote Creek Lagoon Trail

Meyer lemon, collected near the end of the run

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

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

Time: 5:54-12:16 p.m. (6 hours 22 minutes) 
Resting heart rate: 116 (15 minutes after exercise)
Weight (running clothes): 81.47 kg (179.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 23.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,982 cal/day
Distance (running): 42.23 km (26.24 miles)
Cumulative distance (2024; ignores XT days): 741.76 km (460.91 mi)
Calories burned: 3,161 kcal
Average heart rate: 115 bpm
Max heart rate: 152 bpm
Weather at start: sunny ☀️ 22° C (71.6° F), Humidity 40% Wind: 22 km/h
Terrain: 646 ft elevation gain
Avg Pace: 14'35" /mile
Best pace: 13'29" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Marathon - unofficial training run completed 💯 This represents the first marathon since my 2007 Big Sur International marathon. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Sleep the night before was poor. Our cats slept on the bed and I was a bit wired from the day, so did not fall asleep until near midnight. The cats sleeping on the bed was welcome, especially our medium-haired cat who we want to encourage to be affectionate & friendly. That left a handful of hours for sleep; I woke around 4:45 a.m. (alarm was 5:00 a.m.), took a shower, shaved, had a bowl of cereal, cleaned the cat boxes while I still felt good, had a can of cold brew coffee, then relaxed for a minute until the sky seemed bright enough. Sunrise was approximately 5:47 a.m., and I started walking as a warmup around then, beginning the run at 5:54 a.m. Sometimes I just feel a bit physically drained, and I knew today was going to be like that due to lack of sleep. As an aside, I was proud of myself to not have alcohol at a meal the night before. I wore my lightweight, long-sleeve black technical top and shorts, which was OK. A short-sleeved shirt would have been ideal, I think. Temperature at the start was about 12 C (54 F) and it rose to 21-24 C (70-75 F) by mid-day. I listened to an audiobook, a non-fiction book by Jonathan Rosen. One technical hiccup with my Garmin Forerunner 965 smartwatch: I started my run with intervals accidentally set to 3:00 run/1:00 walk. I paused it and edited the time to 2:30/1:00. Then I started running and zoned out, listening to my audiobook. Later, I would notice it telling me to 3:00 run/1:00 walk 🤔 So either I messed up, or it just applied the edit to the 1st interval, or (?) In any case, it had a silver lining: I almost ran out of intervals today, reaching 96 of 99. 👀 So running longer for each interval may have inadvertently helped. My watch allows for 99 intervals, so I am not sure what happens when that result is reached...I assume the workout auto-ends, which would be terrible for my 28-mile long run in 3 weeks. The sun crested the nearby foothills as I approached the 3-mile mark. In the Coyote Creek Lagoon, where the chairs usually sit empty, I noticed two people sitting in them. I could not discern their activity (fishing, homeless, bird watching, etc.). I saw several large rabbits on the trail, two families of baby ducks with their mother (1 of which was bobbing for food in the shallows), and all the usual cast of waterfowl. Stopped at the 5-mile mark and had a Cucumber Lime Gatorade. As I passed a nearby factory, there must have been a shift change as there was a steady stream of cars queuing at the stop lights to exit. At a nearby BART station, I departed from my usual route and attempted to see if I might cross the tracks at the station instead of going around via sidewalks. However, I arrived too early--the doors to the escalators & stairs were secured and shuttered, and about a dozen people awaited their opening. The rest of the 1st 10 miles was uneventful. At home I washed my face, re-applied sunblock, changed socks, shorts, & shirt, and was joined by Dawn for the 2nd 10-mile stretch. She had lots of energy and it was nice to have a partner. My left foot had begun to throb while I ran, eventually subsiding. I think my left sneaker was too tight--I had tightened the laces around the toe box in an attempt to prevent sliding & blisters, but I think I over-tightened, as my left pinky toe was in pain. I chose to keep running, perhaps foolishly. It felt less painful when I ran. A bit of color that only really matters to Dawn and me: one of the stoplights has a partially-broken "red hand" walk sign that looks like it is missing some fingers (like Jerry Garcia). We also call the chairs in Coyote Lagoon where the people were sitting today the Angry Chair per Dawn's familiarity with the Alice in Chains song. This was Dawn's first 10-mile run in many weeks. The yellow flowers along Coyote Creek trail are mostly gone. We did see the duck family. Just before the 5-mile rest point we decided a sign reading "G.N.B." meant "Ginormous Nutter Butter". Stopping at the 5-mile mark was a welcome hydration rest. I also purchased a chocolate cake square as I felt pretty hungry. We had left home at 9:00 a.m. for the 2nd 10-mile stretch, and the day was warming into the mid-60's. All of the new Tesla cars no longer seem stored at the BART parking lot--not a one. As we approached the 2nd convenience store stop, we began extending the walk breaks to 2:00 run/2:00 walk. This suited me as my foot hurt. I got two cookies at the stop, 1 peanut butter & 1 chocolate chip. The run home was uneventful, other than foot pain. Dawn felt pretty rough so we just shuffled along. I left Dawn at the corner by our home, gave her the house keys & the cookies, and took off to complete the last 6 miles without rest/refuel. I felt impatient and in relatively good shape. I stopped and loosened my toe box laces which helped a lot with the pain. What I wish I had done: collected my ear buds & have a gel pack/electrolyte drink. The last 6 miles was quiet, hot, and boring. It was Father's Day, and no one was around. At the 23-mile mark, I hydrated in a local park. What a slog those last miles were--at least the return was mostly downhill. There came a time when the remaining distance was under a mile, then under a half-mile, and my attitude rallied. Near the end, I passed a plastic to-go bag full of what looked like a giveaway Meyer lemons sitting on the curb, and I collected one to take with me. During the last segment, I watched the mileage tick until I had gone well past the 26.2 mark (26.4), just to ensure the distance was marked properly. Walked home, hydrated, showered, then we celebrated at K on the Go, a local tea & dessert place. Later, after napping/resting, we got pizza & beer and called it a night after watching the latest Doctor Who episode. Pretty happy to finally run an unofficial marathon distance again--I think the last time was many years ago in Sacramento and I got up to 22 or 24 miles before stopping due to over-training. This run was hampered a bit by stopping for stoplights, running intentionally slow, etc., but overall I am recovering well. No injuries. My left pinky toe was very red and chafed, but it did not seem to be bruised/injured, thankfully. I think recommendations for next time: close the bedroom door so no cats; keep shoelaces looser; do not skip hydration/fueling, even if impatient; figure out what happens with the Garmin smartwatch when intervals exceed 99. I also need to figure out new shoes--my current pair of HOKA Challenger 7 have 350 miles (of suggested 400 miles). One note: when we stopped at the 2nd gas station, a man remarked in a good-natured way, "This time you're running with a partner". I seem to have been noticed!
Any irregular feelings, aches, pains, heart rate, and so forth?: Pinky toe (shoe-tightness throbbing pain), blisters on balls of feet near big toes
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk,  Trader Joe's Black Cold Brew Coffee (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, banana (x2), Tropical Fields Durian Mochi (15g; x2), Tailwind Endurance Fuel (Lemon, x1), Gatorade Gatorlyte Electrolyte Beverage Lime Cucumber (20 oz, x1) & Kiwi Strawberry (20 Oz, x0.25), K on the Go - Ube Flan Frappe & everything bagel with salmon (lox) + cream cheese + capers, Mission Pizza - large pizza (half "Angel’s Heavenly Hawaiian" & half "Kim’s Hearts & Garlic") & pint of beer - Old No. 38 Stout Stout - Irish Dry