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 - 2024-10-20 (Magic Mile Time Trials)

Time: 9:40-11:39 p.m. (119 minutes)
Resting heart rate (wake-up): 60 bpm
Weight (running clothes): 85.73 kg (189.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,047 cal/day
Distance (running): 9.66 km (6.00 mi)
Cumulative distance (2024; ignores XT days): 1,342.82 km (834.39 mi)
Calories burned: 664 kcal
Average heart rate: 150 bpm
Max heart rate: 175 bpm
Weather at start: Sunny ☀️ 20° C (68.0° F), Humidity 28% Wind: 7 km/h
Terrain: 0 ft elevation gain
Avg Pace: 8'17" /mile
Best pace: 8'17" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: Magic Mile Time Trials (MM) day. The MM predicts the fastest (i.e., a very hard pace) one might run during the marathon. Ran a 8:17 mile. Gave it maybe 90% of what I might run a mile at all-out run pace. Slept OK. As I ran the 3rd & 4th laps I felt more "into" it. According to the MM calculator on the Jeff Galloway web site, a 8'17" MM = projected 4:42:20 marathon finish (10:46 per mile). My last magic mile was on September 8, at 8:18/mile pace. Experimented today with first running 3 miles around our local neighborhood before the MM. It occurred to me later this was a good way to warm up but a bad way to time myself...I had skipped breakfast due to taking prescribed medication and had only two cups of coffee in me, so felt bit hungry/drained. 😛 The split was ~4:06, so ran a bit slower in the 2nd half. After a rest I bought a cherry Coke from the vending machine (Powerade was sold out) and relaxed, then jogged another mile to complete the mileage for the day. We had skipped sunblock for our 3-mile run, and applied a bit of sunblock (not enough) to our faces before the magic mile, as the UV Index was 3. Should have used more, though. We drove over to downtown Campbell to get coffee & pastries. However, the final day of Campbell Oktoberfest meant the closest parking spot was about six blocks away. 👀 Walk was pleasant. We even found a signal-controlled pedestrian crossing at N First St & Civic Center Dr--usually we cross on N 3rd St, but drivers do not yield consistently 🤬 Got pumpkin spice latte & nitro flash brew coffee from Manresa Bread. Purchased from vendor The Kibler Elf 2 snacks: 1) Pumpkin Coffee Cake; and 2) Smore’s Brownie. Looked for vendor Anna Olivia Bakes but it looks like she did not attend, or had sold out and left by the time we arrived (~noon). Saw people taking photos with a mascot of the Campbell water tower. One vendor sold Octoberfest merchandise: Bavarian clothing items, steins, etc. Saw Max the cat napping in the window at Recycle Bookstore Campbell, which celebrated its 20th anniversary this year. Their Instagram page mentions "The Murray Book" which seems to refer to Murray Bowles, longtime San Francisco Bay Area punk photographer. Almost time for new shoes: 330.9 of 400 mi--82.5% done. Will probably not get the New Balance 860v14 Fresh Foam X again, as the toe box just feels too tight. Or...maybe upsize? I'll have to discuss with Fleet Feet staff to see what they think. Otherwise the sneakers seem fine.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit hungry
Foods eaten today: Trader Joe's Pumpkin Spice Cold Brew Coffee from concentrate (16 oz), Knudsen Lowfat Cottage Cheese - Small Curd (bowl), Manresa Bread - Nitro flash cold brew coffee (12 oz) & potato/leek quiche slice (x0.5) & gingerbread load flice (x0.5), La Croix sparkling water (12 oz),

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

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

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

Time: 12:07-1:04 p.m. (57 minutes)
Resting heart rate (wake-up): 49 bpm
Weight (running clothes): 83.64 kg (184.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.3 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,015 cal/day
Distance (running): 9.66 km (6.00 mi)
Cumulative distance (2024; ignores XT days): 1,149.07 km (714.00 mi)
Calories burned: 766 kcal
Average heart rate: 138 bpm
Max heart rate: 159 bpm
Weather at start: sunny ☀️ 27° C (80.6° F), Humidity 49% Wind: 10 km/h
Terrain: 89 ft elevation gain
Avg Pace: 12'28" /mile
Best pace: 12'05" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Magic Mile day. Ran a 8:18 mile at maybe 85% of what I might run a mile at all-out run pace. Slept better but still felt tired. As I ran the 3rd & 4th laps I felt more "into" it. My last magic mile was on June 30, at 8:15/mile pace. My fastest was on June 9, at 8:07/mile pace. After a rest I jogged a bit and then decided to call it a morning--just felt low energy and drained (?) We got coffee & pastries, then drove home. Around noon, I went out for a 4.6 mile run around the local neighborhood, with a walking cool down after. I figure I easily made 6 miles today, so logging it that way. The weather was warm around noon, but a moderate breeze helped.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle slightly sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Lookout Coffee Campbell - cold brew coffee & almond croissant (x0.75), banana, Costco Ahi Tuna Wasabi Poke & Iris Foods Premium Cooked White Rice Bowls - 6.3 oz,

Running Journal - 2024-06-30 (Magic Mile Time Trials)

Time: 9:45-11:17 a.m. (1 hour 32 minutes) 
Resting heart rate: 81 (90 minutes after exercise)
Weight (running clothes): 83.28 kg (183.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,010 cal/day
Distance (running): 8.05 km (5.00 mi)
Cumulative distance (2024; ignores XT days): 812.72 km (505.00 mi)
Calories burned: 462 kcal
Average heart rate: 124 bpm
Max heart rate: 158 bpm
Weather at start: sunny ☀️ 27° C (80.6° F), Humidity 38% Wind: 7 km/h
Terrain: 23 ft elevation gain
Avg Pace: 11'54" /mile
Best pace: 8'14" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Week 22 (of 26) is done ✅ Ran my 3rd Jeff Galloway Magic Mile Time Trials (MM) at the Campbell Community Center, in Campbell, California.  I ran the mile in 8:15, with a 30-second walk break every 2:30. The split was ~4:04. It was warm. Mentally, immediately got negative thoughts about how it felt uncomfortable. My left hamstring felt tight, so I intentionally did not go all out, in an effort to avoid injury. The MM predicts the fastest (i.e., a very hard pace) one might run during the marathon. According to the MM calculator on the Jeff Galloway web site, a 8'15" MM = projected 4:41:12 marathon finish (10:43 per mile). This is pretty close to the time predicted 3 weeks ago, which continues to represent the best marathon finish I would ever have, to-date. After the MM, we ran slowly around the neighborhood. We ended after running ~2 miles and walked back, due to the heat and to protect Dawn's Achilles heel. We treated ourselves to coffee & brunch at Manresa Bread, after walking through the crowded Farmers Market popup tents lining the street. This was the first day wearing the new shoes, and they seemed to work well. I might tighten the laces a bit next time. Hoping this helps resolve any callus/blisters too.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left hamstring tight
Foods eaten today:Kashi GO Original Cereal with nonfat milk, Trader Joe's Organic French Roast Cold Brew Coffee (8 oz), Diet Coke (16 oz), banana, Manresa Bread - Drip coffee (12 oz) & broccoli quiche slice (x0.5) & chocolate cookie (x0.25)

Running Journal - 2024-06-09 (Magic Mile Time Trials)

Skeletons enjoying Tiki Bar - front lawn, Campbell, California

Time: 10:58-12:45 p.m. (1 hour, 47 minutes) 
Resting heart rate: 94 (2 hours after exercise)
Weight (running clothes): 81.28 kg (179.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 23.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,979 cal/day
Distance (running): 10.65 km (6.62 miles)
Cumulative distance (2024; ignores XT days): 679.95 km (422.50 mi)
Calories burned: 812 kcal
Average heart rate: 126 bpm
Max heart rate: 150 bpm
Weather at start: sunny ☀️ 22° C (71.6° F), Humidity 46% Wind: 3 km/h
Terrain: 43 ft elevation gain
Avg Pace: 13'31" /mile
Best pace: 13'01" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Week 19 (of 26) is done ✅ Ran my 2nd Jeff Galloway Magic Mile Time Trials (MM) at the Campbell Community Center, in Campbell, California. This time, I correctly recorded the time trial separately from the warmup. I ran the mile in 8:07, with a 30-second walk break at the half-mile mark. The split was 3:50, but I was flagging. Took me 4:17 to finish the 2nd half. I slowed a bit also as I felt a soreness in my left upper-leg, so didn't want to injure it. The MM predicts the fastest (i.e., a very hard pace) one might run during the marathon. According to the MM calculator on the Jeff Galloway web site, a 8'07" MM = projected 4:36:39 marathon finish (10:33 per mile). That would be perfect and what I am training to accomplish, but as I mentioned on April 14, just finishing would be great. Anything sub-5 hours would be my personal record. After the MM, we walked for a few minutes, then ran 5 more miles to complete the remote running challenge for the San Jose Half Marathon & 8K, which was held on Sunday, June 2. We completed that in about 1 hour and 7 minutes (13'31"/mile pace). My leg muscles felt pretty tight at first from running the MM, but after an hour or so I felt more limber. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅  Once again passed the Weeping Colonel. Afterward, we visited downtown Campbell farmers market, where we did not find the Anna Olivia Bakes vendor tent (looks like they visit bi-weekly), instead trying a Manresa Bread biscuit & strawberry jam, which was excellent 😋 Manresa Bread has metal outdoor cafe tables, but only 1 seat each 😛 Next weekend: 26 mi easy 😅 First marathon in a looong time. In random personal health update news: had a bout of constipation for about 1-2 days. This is very unusual for me (maybe the first time?), and has given me a new-found empathy for people experiencing it. I blame a decision to gorge on 10 McDonald's chicken nuggets & a chicken sandwich, while also eating a bunch of other cheesy foods 😝 Thankfully taking 2 Colace stool softener & hydrating worked.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired, dehydrated
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso shot, Manresa Bread - 12 oz latte & slice of quiche lorraine (x0.5) & biscuit with jam (x0.5), Canada Dry Ginger Ale (12 oz), banana (x0.5)

Running Journal - 2024-04-14 (Magic Mile Time Trials)

"Fishin' with Roger" (2004) - artist Cork Marcheschi, San Francisco, California, in the reflection ponds in front of the Heritage Theatre

Time: 10:50-noon (~70 minutes)
Resting heart rate: 72 bpm (~60 minutes after exercise)
Weight (after run; clothed): 83.91 kg (185.0 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): 7.93 km (4.93 mi)
Cumulative distance (2024; ignores XT days): 382.49 km (237.67 mi)
Calories burned: 603 kcal
Average heart rate: 110 bpm
Max heart rate: 127 bpm
Weather: partly sunny ⛅ 10.6° C (51° F), Humidity 77% Wind: 6 km/h
Terrain: 0 ft elevation gain
Avg Pace: 13'58" /mile
Best pace: 10'17" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (a bit stinky)
Comments: Week 11 is in the books. Recovery week Sunday today. Cooler & bit windy. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Ran my first Jeff Galloway Magic Mile Time Trials (MM) at the Campbell Community Center, in Campbell, California. They have a synthetic surface track. It was relatively busy, but less so as we got closer to noon. The inner 2 lanes are designated for runners only. In the grassy inner area, young women played soccer. The facilities are a bit tired but perfectly adequate, and they have drinking fountains, bathrooms, outdoor exercise equipment, and a small section of bleachers with steps. Per Galloway's book, we ran the 1st MM at a normal pace and then ended the last lap a bit faster. I did not feel exhausted at the end. Regrettably, I did not think through how to record the MM separately from the warm-up. However, my watch said I had a daily personal record for the one mile at 10'17", so I am going to roll with that as my time. After the MM, we walked for a few minutes, then ran around the Campbell Community Center grounds a few times. The facility also has a large grassy field, tennis courts, a theater, a pool, and more. Afterward, we visited Manresa Bread in downtown Campbell, where we discovered a farmers market. After drinking coffees and eating a light dessert, we bought English scones & desserts, and also kettle popcorn for later. According to the MM calculator on the Jeff Galloway web site, a 10'17" MM = 5:50 marathon finish. That would be fine. I think I messed it up though, running too slow (though in his book he does suggest running the first one at a normal pace). He writes, "finish feeling that you couldn’t have run more than a football field at the same pace." That definitely was not the case--I could have run much farther. So 5:50 marathon finish is likely a very conservative metric. Regrettably, I do not have my expected marathon pace dialed in (yet). I'm training for a 4:40 finish. We liked the Campbell Community Center, though it does represent a 20-minute drive. This weeks joke: the CCC is next to a KFC restaurant, which we smelled as we ran past, and they have a big street-level sign out front with their logo of Colonel Sanders, and we joked that if we were in a dream every time we looked back it would be getting closer, like a Weeping Colonel. Other tidbits I learned while reading about MM: taking a short break after 800 meters is OK (we walked for 30 seconds, possibly too long); most runners only improve 3-5% per season; the MM predicts the fastest (i.e., a very hard pace) one might run; and Tue should be a bit slower and Wed/Fri can be used as 10'50"/mile pace runs with 2:30 running & 1:00 walking.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left hamstring a bit sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, banana (x0.5), Bizzy Cold Brew Organic Espresso Blend (8 oz), banana (x0.5), Manresa Bread - Pistachio latte & chocolate-chip cookie (x0.5) & croissant (x0.5), mixed-greens salad with baked chicken breast & cherry tomatoes & garlic-cheese croutons & strawberry vinaigrette, Tropical Fields Durian Mochi (x2 at 15g each), Kirkland Signature Sparkling Water - Grapefruit (12 Oz),