Running Journal, Wednesday, 2010-07-07: Fo' Shizzle My Achizzle

Running Journal, Wednesday, 2010-07-07
Resting heart rate: 54 bpm (60 second test, after waking)
Body Mass Index (BMI): 23.49 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,877 calories
Weather: warm, sunny
Temp: high of 32 C (89.6 F) between 5:00-6:00 p.m., 3 m/s SW wind
Time: n/a
Terrain: flat
Comments: The minor pain I felt in my right calf on Saturday morning returned this afternoon. It is on the inside of the lower calf area, about the area where the Achilles tendon attaches to the calf muscles. I am going with the Achilles tendon, since the others seem more obscure, have funny names, and I have not researched them fully, yet. So, no maintenance run tonight. Mandatory 3-5 days off to start healing, followed by light running until I feel better.
Goal Time: n/a
Distance (running): n/a
Weight: 80.4 kg (177.25 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Right muscle group below calves sore
Foods eaten today: Oatmeal + raisins + banana, grapefruit, cottage cheese, Bing cherries, apricots, green tea (2 cups), chocolate meal replacement shake, V-8, handful of almonds and walnuts, Greek Gods fig yogurt, mashed potatoes with basil, sliced, fresh tomato sandwich with sea salt and pepper on toasted whole wheat (2), blueberries, cilantro and jalapeno hummus with whole wheat pita, protein powder + water

Radio Songs

Via KDFC, 102.1, out of San Francisco, CA:

• Dijon, France-born Jean-Philippe Rameau's Pygmalion Overture, performed by the European Union Baroque Orchestra, Roy Goodman conducting, on the Naxos label (#8.557490). Audio (note: not the recording heard on KDFC).
  
  
• Genoa, Italy-born Nicolo Paganini's Violin Concerto #1 in D, Op. 6, performed by the Philadelphia Orchestra, Wolfgang Sawallisch conducting, with super-star prodigy violinist Sarah Chang, on the EMI label (#55026). Outstanding. Audio 1, 2, and 3 (note: not the recording heard on KDFC).
  
  
• Şipotele Sucevei, Bukovina-born (now Shepit, Putyla Raion, Ukraine) Ciprian Porumbescu's Ballade for Violin and Orchestra, performed by the Cluj-Napoca Philharmonic Orchesstra, Emil Simon conducting, with violinist Stefan Ruha, on the Tuxedo label (#5033). Audio (note: not the recording heard on KDFC).

Running Journal, Tuesday, 2010-07-06: Minor Repairs And Restocking

Running Journal, Tuesday, 2010-07-06
Resting heart rate: 53 bpm (60 second test, after waking)
Body Mass Index (BMI): 23.32 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,871 calories
Weather: warm, sunny
Temp: high of 30 C (86 F) between 5:00-6:00 p.m., 3 m/s WSW wind
Time: n/a
Terrain: flat
Comments: Day off from running today to give me time to prepare all the vegetables from our Soil Born Farm CSA box. Our next-door neighbor who usually shares the vegetables with us is on vacation, leaving us the full box. This means about three hours of washing the vegetables, cooking the vegetables, eating the vegetables, then kitchen clean-up. So worth it. The veggies are out-of-the-park delicious. I am slowly getting better at preparing them. The potatoes and green beans this week go really well with butter. The other steamed veggies were outstanding as-is. And now we have prepared veggies for the rest of the week. Minor repairs today: (1) discovered Macy's has a watch/jewelry repair shop on the third floor of the Downtown Plaza mall, so I successfully replaced the band on my Timex 5B501 Speed + Distance watch for only $7; and (2) I shipped my pair of RaceReady shorts back to the company for repair (the elastic cord came loose on Monday as I put them on). Did I mention how great RaceReady is? You should buy gear from them. Heh. We purchased new running shoes on Monday as well, from Fleet Feet in Fair Oaks. For me, the ASICS Gel-Evolution 5. Also loaded up on Hammer Nutrition gel packets, so next time I do not run out of energy in the last few miles. Purchased some Body Glide anti-chafe balm to give it a try in protecting against chafing during long runs. Last time I was pretty sore from shorts chafing after 14 miles. Am also trying out Nuun's 'U' Natural Hydration Tangerine Ginger electrolyte tablets. Seems ok so far. On my last long run, I put two extra tablets in my shorts pocket. After 11 miles, the tablets had heated and rubbed together so much they had begun dissolving. So, I need to figure out another way to carry them. Shouldn't be too hard, but too tired this evening to figure out a way. Early morning run on Wednesday before work, so signing off to get some sleep.
Goal Time: n/a
Distance (running): n/a
Weight: 79.8 kg (175.9 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Oatmeal + raisins, grapefruit, cottage cheese, Bing cherries, apricots, green tea (2 cups), fried egg sandwich + avocado, V-8, handful of almonds and walnuts, Siggi's blueberry yogurt, steamed vegetables: summer squash + carrots + beets, mashed potatoes with basil, steamed green beans, Greek Gods fig yogurt

Running Journal, Monday, 2010-07-05: It Is A Dry Heat

Running Journal, Monday, 2010-07-05
Resting heart rate: 81 bpm (60 second test, 40 minutes after exercise)
Body Mass Index (BMI): 23.43 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,877 calories
Weather: very hot, sunny
Temp: 28 C (96.8 F), 3 m/s W wind
Time: 11:55-12:40 p.m.
Terrain: flat
Comments: It is a dry heat. Ran a very slow 45 minute maintenance run around the perimeter of the American River College soccer fields. The ARC track team was finishing their practice. A few people were playing tennis and a number of others were practicing baseball at the adjacent field. One or two people slowly cycled past on the dirt maintenance road behind the fields. A welcome breeze helped keep the sweat down while running west and south. The ARC facilities team have locked the parking lot gates for the summer recess, leaving only the main entrance open. While putting on my shorts this morning, the elastic drawstring cord snapped loose from the rear of my shorts, where it is tacked down. I wrote RaceReady before I left and when I returned, they had already offered to repair it for me if I return the shorts to them. I am very impressed with their customer service and I told them so, and now I am telling you and the world. What a great company who make great products and stand behind them. On a separate issue, I purchased a replacement Garmin GPS unit from eBay today for my Timex 5B501 Speed + Distance watch. Am thinking of wearing it on my arm instead of my shorts so as to not put any more weight on them. Heh. Reading the injury section in Galloway's Book On Running and discovered the soreness I felt on my left side on Saturday morning was probably my Iliotibial band (IB band). Apparently, this can be caused by poor shoes as well as running on the slopes of crowned roadways. This confirms my suspicions about the roadways and it also re-emphasizes the need for new shoes, which I have not replaced since 2007.
Goal Time: n/a
Distance (running): ~3-4 miles
Weight: 80.2 kg (176.8 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Right Achilles tendon feeling a bit sore. Otherwise fairly good.
Foods eaten today: Oatmeal + raisins + banana, grapefruit

Kincho Tee Shirts

While at Zachary's Chicago Pizza, Inc. in Berkeley on Saturday, I noticed someone wearing a tee shirt with the inscription "www.kincho.co.jp" on the back. Seem to be a distributor.

Sconehenge Scones

Enjoying Sconehenge whole-wheat raspberry scones this afternoon. We purchased them yesterday at Andronico's Solano Market in Berkeley.

Running Journal, Saturday, 2010-07-03: First Pre-Daybreak Run

Wildflowers, American River Parkway south of Nimbus Lake, near mile marker 26.5.

Running Journal, Saturday, 2010-07-03
Resting heart rate: n/a bpm (60 second test)
Body Mass Index (BMI): 23.49 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1877 calories
Weather: Pre-dawn to dawn; sunny; moderately humid; perfect for running
Temp: 16-20 C (60.8-68 F)
Time: 3:49 (3:54-7:43 a.m.); split at 5:48; (229 minutes / 14) = 16.4 minute/mile
Terrain: Mostly flat; about 200 feet elevation gain/loss
Comments: First day running in pre-dawn summer temperatures. Awoke at 3:00 a.m. with a little help from our cat. Arrived at Fair Oaks village around 3:40 a.m. Walked without using the Petzl headlamp from Fair Oaks village, down Bridge Street to the pedestrian bridge, and across the American River. The waning half-moon directly overhead provided mostly adequate illumination in the open spaces, with street lamps and home illumination making up the difference. The Parkway was mostly silent, the only sounds were crickets chirping and my own footsteps on the slats of the bridge. The American River reflected the moonlight. I turned on my Petzl headlamp once I reached the south embankment. The weather felt perfect. Instead of the predicted 12-13 C (54-55 F), the temperature instead dropped only to 16-17 C (61-63 F), with humidity around 65-75%. A Fair Oaks rooster crowed once from the north side of the river just as I started at 3:54 a.m. I stopped almost immediately as my shorts threatened to fall down from the weight in my pockets; I spent about 5 minutes cinching up the drawstring cord to a point where my shorts would stay put. I saw no other people on the Parkway until around 2.0 miles in, at 4:28 a.m., when a lone cyclist passed by, heading west. I did, however, encounter pre-dawn animal sightings. A jackrabbit loped across the bike path, just at the range of the headlamp's economy mode setting. It stopped at the right side of the road; as I shone my light on it, it ran back to the left side of the road. We repeated this zig-zag game one or two more times, then I intentionally kept the light away from it. It ended up bounding away into the brush (this same encounter would play out with another jackrabbit, at mile 23.5). At mile 22.0, I noticed two bright reflective eyes peering at me from the brush to my left; every so often, they would blink. Cat? Jackrabbit? My breath in the pre-dawn, cool humidity was visible in my lamp's illumination, if I forced my breath out in a certain way. At several points between mile markers 20.0 and 22.0, the sound of rushing water from the American River was heard to my left: the salmon channel and the picnic areas near mile 22.0. Running in the dark with a headlamp felt both exhilarating and senseless; the thrill of being the only person on the bike path accompanied with the senselessness of only having limited visual range and a relatively quiet environment. I stumbled a bit only once, as I tramped over a large piece of flat bark. For the most part, the bike path is flat and easy to navigate with minimal lighting. At mile 22.0, I found a trail closure sign (Measure A) indicating the dates had been shifted to Jul 6-Aug 1. I reached the CSUS Aquatic Center around 4:48 a.m. The pre-dawn brightening was now noticeably visible to the east. An orange light near the beach at Nimbus Flat blinked repetitively; I am not sure what it signified. At mile 23.5 I encountered the first Folsom Firecracker 10K race aid station: a rectangular pop-up table, several multi-gallon jugs, and folding chairs. I would see two more deserted aid stations, including one first aid station at mile 25.5. Chalk markings and signs were common between miles 23.5 and 27.0 for the Folsom Firecracker race. At first I felt upset because the 700 expected runners would interrupt my run; then I realized it started at 8:00 a.m. and it was currently ~5:00 a.m. So, as luck would have it, getting started early saved my run. By the time I reached the pedestrian bridge at mile marker 24.0, the pre-dawn sky was noticeably brighter. Noticed the digital billboard at the now defunct Folsom Auto Mall displayed the contact group: Skyhawk Outdoor. At mile marker 24.5, I turned off the Petzl headlamp and stowed it in my back pocket. I felt good; the brightening of the sky had a concomitant effect on my mood. The music in my head at this point was Matthew Wilder's "Break My Stride" (audio). Every minute or two I stopped to capture photos of the Parkway during sunrise. A Hammer Nutrition chocolate gel packet boosted energy levels higher. I pushed past the Willow Creek boat launch facility, cruised past the office park edging mile 26, and followed the electrical towers along the bike path until I reached mile 27.0, my half-way point. It was around mile 26.0, or about 5:30 a.m., before I encountered the first runner on the bike path. Just prior to mile 27.0, I discovered a relatively elaborate rope swing on a moderate bluff overlooking the south shore. Nailed blocks of wood on a pine tree formed a ladder to retrieve/hang a long swinging rope. I felt less impressed with the pile of empty, alcoholic cans littering the ground. The blackberry bushes at the mile 27.0 marker were just on the cusp of ripening. I ate a few ripe ones in response to hearing my stomach gurgling, but remembered how I ate too many on one unfortunate run in 2006-07 and felt uncomfortably stuffed. Ate my last Hammer Nutrition Apple-Cinnamon gel packet, felt the energy rush, and began flying through the miles back. I remember thinking, "I feel great. This is the way runs should be." The sun broke over the horizon, bathing everything in a warm light. The soreness in my left hip, which I had felt a few miles in, disappeared. The wildlife activity in the early morning hours explodes. I encountered, up-close, California quail (one sounding an alarm at my approach while the other foraged), a red-tailed hawk with a fresh-caught mouse in its cluth, another red-tailed hawk calling from a tree-top, wild turkeys scratching the ground, and Mallard ducks, all feeding in the cool, post-dawn light. One nice thing about running out (in an out-and-back run) in the darkness, I realized, is everything on the way back seems fresh and new. At mile 25.0, the effects of the Hammer Nutrition gel began wearing off. The soreness in my left leg re-appeared and my right calf began feeling sore. At mile 23.0, two women runners wearing Fleet Feet shirts stopped me and asked about the southern trail around Nimbus Lake. My answers satisfied them, and they were off; they had always taken the bike path around the north side of Nimbus Lake, but thought (incorrectly, as it turned out) the Hazel Avenue pedestrian crossing to the north side of Nimbus Lake was closed. The number of people on the bike path by 7:15 a.m. was exponentially growing. People were filing into the CSUS Aquatic Center parking lot, stretching, laughing. A father taught his son how to ride a bicycle. A man tossed objects into the water for his dog to retrieve, in the shallows just below the Nimbus Dam. I said hello to just about everyone who seemed to want encouragement. My legs were feeling sore, though, especially my right calf. At mile 20.5, after re-starting my run after taking photos, my right-calf began feeling a touch of pain, and I decided to play it safe and walk the remaining one-half mile. Sometimes running it out works, and sometimes it only makes it worse; this seemed like an example of the latter. Walking helped a lot. By the time I reached my car in Fair Oaks, I felt looser. Overall, an overall positive first experience with pre-dawn runs, with a lesson learned in fueling properly. The Hammer Nutrition gels, which did not seem to make much of an impact the first time, definitely did make a difference today. I think the heat may have been the deciding factor, last time.
Goal Time: To finish
Distance (running): 14.0 mi, http://www.gmap-pedometer.com/?r=3852881
Weight: 80.4 kg (177.25 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Left hip felt sore, right lower calf muscle seized up during last one-half mile. Feeling a bit exhausted later in the day, after the run.
Foods eaten today:

Running Journal, Friday, 2010-07-02

Running Journal, Friday, 2010-07-02
Resting heart rate: 64 bpm (60 second test)
Body Mass Index (BMI): 23.90 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,896 calories
Weather: n/a
Temp: 24 C (75.2 F)
Time: n/a
Terrain: flat
Comments: 14.0 mile run tomorrow morning. Forecast predicts temperatures bottoming out at 13 C (55 F) tonight, with a high of 34 C (93 F) on Saturday, with early morning humidity between 40-60%. Excited to use my new headlamp but the sky is brightening by 5:00 a.m. Will see what time I get out there, heh. Wondering how I will feel after the run tomorrow; we are planning to go the East Bay for a symphony concert and hoping I have enough gas left in the tank for the round-trip. Last minute panic: just remembered the signs indicating the trail closure near mile 22. Conveniently, the County of Sacramento's Municipal Services Agency has posted info on the closure on their web site: http://www.msa2.saccounty.net/Documents/Updated%20Detour%20Map%206-29-10.pdf. The detour is only for a short section near the Nimbus Fish Hatchery and I know the area like the back of my hand. No worries. Route for tomorrow's run: http://www.gmap-pedometer.com/?r=3852881 .
Goal Time: n/a
Distance (running): n/a
Weight: 81.8 kg (180.3 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Feeling good.
Foods eaten today:

Running Journal, Thursday, 2010-07-01

Running Journal, Thursday, 2010-07-01
Resting heart rate: 67 bpm (60 second test, 60 minutes after running)
Body Mass Index (BMI): 23.67 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,889 calories
Weather: sunny, 2.5 m/s SE wind
Temp: 13 C (55.4 F)
Time: 48 minutes
Terrain: flat
Comments: My first early morning, prepared-for, run. Felt really good this morning, probably due to the boatload of carbs I ate for dinner on Wednesday evening (mashed potatoes, stuffing, veggies, and so forth). Skipped breakfast and ran without feeling any hunger. Took a Hammer Nutrition gel with me, but never used it. The weather was a bit cool and windy right before daybreak. Wished I had a long-sleeve technical shirt with me to start, but by 6:00 a.m., things had warmed a bit. No pain in my legs this morning like on Tuesday; I think running closer to the middle of the road greatly reduces the angle of the roadway, so one leg is not forced to extend farther than the other. I am seeing a few signs for the "Save Sacramento" campaign in yards (http://www.savesac.com/). I honestly do not know anything about it, other than a vague sense it involves incorporation.
Goal Time: n/a
Distance (running): 4.17 miles (11 minute/mile) http://www.gmap-pedometer.com/?r=3848694
Weight: 81.0 kg (178.57 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Feeling good.
Foods eaten today:

Radio Songs

Via KDFC, 102.1, out of San Francisco, CA:

• Rodrigo's Concierto Andaluz.
  
  
• Paderewski's Piano Concerto in a, Op. 17, Third Movement (Audio)
  
  
• Tchaikovsky's 1812 Overture. (Audio)
  

Running Journal, Tuesday, 2010-06-29

Running Journal, Tuesday, 2010-06-29
Resting heart rate: 88 bpm (60 second test, 10 minutes after running)
Body Mass Index (BMI): 23.43 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,877 calories
Weather: sunny, 2 m/s SE wind
Temp: 19 C (66.2 F)
Time: 45 minutes
Terrain: flat
Comments: Early morning run to beat the heat. Skipped a walk Monday evening because the heat still felt oppressive at 7:00 p.m. My left leg felt sore during the second half of the run. I suspect the sloping asphalt (for drainage) may have had something to do with it. I may have ran too fast. This evening, I purchased the Petzl TakTicca Plus E49-P headlamp. Tried it out briefly this evening outside and it seems like it will do the trick. Scared our neighbor's cat, heh. Every time I think about it, I think it is one of the greatest inventions. This evening at REI, I helped someone else make the same decision on which one to buy. The REI headlamp display shows about a dozen Petzl models; REI also carries models from Black Mountain and some generics. Too overwhelming. Looked to see whether REI has Vibram KSO shoes in stock, but no luck. Only the Flow.
Goal Time: n/a
Distance (running): 4.14 miles (11 minute/mile)
Weight: 80.2 kg (176.8 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Muscles a bit tired, right knee a bit sensitive, but no pain. Took a shower, rest of day felt fine.
Foods eaten today: Greek Gods pomegranate yogurt, Hammer Nutrition gel (tropical flavor), banana, Nuun electrolyte tablets, low-fat cottage cheese, smoothie, Bing cherries

Radio Songs

Via KDFC, 102.1, out of San Francisco, CA:

• Antonin Dvorak's Symphony #9 in e minor "From the New World", Third Movement. Video. Duel of the Fates, anyone? I guess a benefit of ripping off Dvorak is it flattens the learning curve for most of your classically trained musicians.
  
  
• Zequinha de Abreu's Tico-Tico no Fubá. Video. Very fun.

KDFC also currently advertises a new compilation of Arvo Pärt music, performed by Angèle Dubeau: https://www.analekta.com/en/news?id=101. Angèle plays the "Des Rosiers" Stradivarius violin (1733).

The Citrus Heights Dog Kicking Street Pole Banner

The city of Citrus Heights, California, a suburb of Sacramento, has a new 2009 citywide street pole banners campaign:

The second street pole banner from the left looks like a man about to punt a puppy. Once observed, I have a hard time un-seeing it.

I guess it is better than the street pole banner with the Lindsay Lohan lookalike, but please, Citrus Heights, be nice to your dogs.

Petzl E49 TacTikka Plus LED Headlamp

Looking at running during early Saturday/Sunday morning and the Petzl E49 Tactikka Plus LED headlamp seems to come out tops.

Running Journal, Sunday, 2010-06-27

Running Journal, Sunday, 2010-06-27
Resting heart rate: 71 bpm (60 second test, 60-second test, four hours after running)
Body Mass Index (BMI): 23.258 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1864 calories
Weather: brilliant sun, 1 m/s NW wind
Temp: 31 C (87.8 F)
Time: Forgot my watch, but approximately two hours.
Terrain: mostly flat with a steep grade at 3.0 mile mark; http://www.gmap-pedometer.com/?r=3839274
Comments: The brilliant summer heat is at last upon Sacramento. With a high of 100 F today, beginning my two-hour run around 10:30 a.m. was an unwise move. By 12:30 p.m., the temperature was nearly 90 F. The heat severely degraded my performance. It felt like a smothering blanket. Seriously considering getting a headlamp to assist with beginning my run early, especially when the runs get longer in length and time. I remember my seven-hour long runs from 2006-07, from 8:00-2:00 p.m., and how absolutely baked I would have been today. Running in the heat is no joke. There is no cheating. The voices in my head are upset I started so late; I have been warning myself the last few weeks about it, based on previous experience. The moderate temps and winds have allowed me to skate by a bit, however. Today was my first high-heat, low-wind running day, and I am lucky it was on a maintenance long-run. Unfortunately, I got to sleep late on Saturday, and it felt really good to sleep in until 9:30 a.m. this morning. The Hammer Nutrition fuel I brought with me (Tropical flavor) was just OK. I took one serving after approximately 3.5 miles, and felt an instant rush of energy/caffeine, but it faded within a half-mile. Not sure what to make of that result. The Nuun electrolyte tablets really help. Lots of sunblock sweating into my eyes today, which stung. As long as I kept moving, the airflow from movement seemed to help keep me cooled enough. When I stopped to take pictures a few times, however, the sweat started pouring down my forehead. The pavement in open sunshine is like a giant reflector for heat. Notable events from today's run: (1) seeing a string of horses and riders near the mile 22.0 mark; (2) seeing the clear waters of the American River from the Bridge Street pedestrian bridge; (3) finding a downed birds nest near mile marker 22.0; (4) running up the pedestrian walkway on the east side of Hazel Avenue (stopping to take lots of pictures of the construction); and (5) seeing an old sign post with a sticker advertising the American Discovery Trail, of which the American River Parkway appears to be (or have been, at one time) a part. No pain in joints or muscles today, which is fantastic. The water levels of the American River seem to remain high, maybe a bit lower than in previous weeks. Someone had built a D-shaped mini-rock structure at the beach near mile marker 20.5. I found a pair of neatly folded pants near mile marker 22.5 (Weird? Yes.). A crush of people out on the River today with rafts. The Chicago Avenue and Bridge Street boat launches were packed. At the beginning of the run, we saw a Sacramento Fire boat being launched. At about the same time, we saw a Coast Guard chopper fly low overhead. Overall, avoided a disastrous run today, and managed to survive with only minor tiredness. Next weekend I run 14 miles, and will have to bring my A-game or suffer needlessly.
Goal Time: to finish
Distance (running): 6.0 miles (9.66 km)
Weight: 79.6 kg (175.49 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Muscles a bit tired, right knee a bit sensitive, but no pain.
Foods eaten today: Greek Gods pomegranate yogurt, Hammer Nutrition gel (tropical flavor), banana, Nuun electrolyte tablets, low-fat cottage cheese, smoothie, Bing cherries

Running Journal, Friday, 2010-06-25

Running Journal, Friday, 2010-06-25
Resting heart rate: 53 bpm (60 second test)
Body Mass Index (BMI): 23.49 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1877 calories
Weather: sunny, 3 m/s NW wind
Temp: 29 C (84.2 F)
Time: n/a
Terrain: n/a
Comments: Six mile run on Saturday. After running on fumes during Wednesday evening's run, have taken two days off to fully recover. Getting out early tomorrow to beat the projected 36 C (96 F) heat. I have been doing really well and feeling good about eating several small meals throughout the day. Logistics planning is a bit more intense while I find my rhythm of what I like and what works, but I like the results so far. Getting enough sleep on weeknights is also a challenge; running in the evenings means I eat a late dinner and get to bed around 10:30 p.m. When the fall semester hits, I hopefully will have two classes on top of this. Something's got to give; until then, I am trying to build up my base.
Goal Time: n/a
Distance (running): n/a
Weight: 80.4 kg (177.25 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired; no joint/muscle pain.
Foods eaten today: oatmeal + raisins, cherry tomatoes, white nectarine, low-sodium V-8, Greek Gods pomegranate yogurt, egg white salad sandwich, green tea (2 cups), handfuls of walnuts + almonds, smoothie, apple sauce, Bing cherries

CSUS and Joe Gunchi

A CSUS alumni told me recently the CS professors there used to use a fictitious person named Joe Gunchi as a model for things not to do, in the same vein as Highlights' Goofus and Gallant.

Classical Music Comparisons: Dvorak Vs. Lord of The Rings

Listening to KDFC today and struck by similarities between the finale to Dvorak's Symphony Number Nine and the main overture of the soundtrack to The Lord of the Rings.

UPDATE: Also, Jaws. That is all.

Running Journal, Wednesday, 2010-06-23

Running Journal, Wednesday, 2010-06-23
Resting heart rate: 65 bpm (60 second test, 60 minutes after exercise)
Body Mass Index (BMI): 23.49 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1877 calories
Weather: mostly sunny, sunset, 4 m/s W wind
Temp: 26 C (78.8 F)
Time: 8:05-8:50 p.m.
Terrain: flat
Comments: Well, everything started out well. Solo running tonight, so the boredom of running ovals set in around the 20 minute mark. About the same time, I ran out of gas. Had eaten a yogurt and some apricots around 4:00 p.m., then a banana when I got home around 6:00 p.m. By 8:15 p.m., it was all gone and the last 30 minutes was a slog. Ran a bit low on water as well. So still fine-tuning the fueling of these runs. On the upside of things, the weather tonight was perfect, absolutely fantastic. The waxing moon is almost full and rose in the south-east over the stadium track, a bright disc above the dark greens, burnt umber of the track, and light poles. Near the end of the run, the slightly overcast skies became a sunset-light show, with deeply saturated pinks and purples. A family arrived and let their kids play in the long-jump sand pits and ignored the "stay off" signs to play soccer on the vacant football field. Lots of athletes running up the grass hills to the sides of the bleachers. Others run up and down the bleacher steps. Seeing familiar faces over the course of this week and last which is nice for a sense of community. A baseball game and a tennis match (a wheelchair match, no less) was going on, so my run was punctuated with pings of metal bats and lops of tennis rackets. The frog at the north end of the track started chirp-croaking again as the air cooled. In a nutshell, a very slow run, running on fumes, but I am glad I was able to struggle through it. Lesson reinforced to fuel better before the next outing.
Goal Time: n/a
Distance (running): n/a
Weight: 80.4 kg (177.25 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: oatmeal + raisins, low-fat cottage cheese, blueberries, apricots (2), egg white salad sandwich, Siggi's blueberry yogurt, green tea (2 cups), handfuls of walnuts + almonds, salad with kalamata olives + feta cheese + shredded carrots + cilantro dressing + croutons + cherry tomatoes + microgreens, apple juice, spinach bolani

Running Journal, Tuesday, 2010-06-22

Running Journal, Tuesday, 2010-06-22
Resting heart rate: 55 bpm (60 second test)
Body Mass Index (BMI): 23.55 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1883 calories
Weather: Clear, sunset, 3 m/s SW wind
Temp: 33 C (91.4 F)
Time: 7:45-8:30 p.m.
Terrain: flat
Comments: One con of running on the balls of my feet has been just a bit of soreness today in that part of my foot. Night off tonight. Quite warm today; I think we may have finally crossed the threshold into summer. o_O;;;
Goal Time: n/a
Distance (running): n/a
Weight: 80.6 kg (177.69 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Bottom of feet just a bit sore
Foods eaten today: oatmeal + raisins + banana, low-fat cottage cheese, blueberries, apricots (2), egg white salad sandwich, Siggi's orange and ginger yogurt, green tea (2 cups), handfuls of walnuts, almonds, meal replacement shake, home-made mashed potatoes (reds + blues with loads of butter, basil, salt, pepper, and sour cream), kale, salad with kalamata olives + feta cheese + shredded carrots + cilantro dressing + croutons + cherry tomatoes + microgreens, milk, lemon balm tea

Running Journal, Monday, 2010-06-21

Running Journal, Monday, 2010-06-21
Resting heart rate: 68 bpm (60 second test, 60 minutes after exercise)
Body Mass Index (BMI): 23.78 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1889 calories
Weather: Clear, sunset, 2.5 m/s W wind
Temp: 27 C (80.6 F)
Time: 7:50-8:35 p.m.
Terrain: flat
Comments: Summer officially begins! And with it, the longest day of the year. Just another perfect running evening. Felt great tonight. At the end of the 45 minutes I was running smoothly, breathing steadily, and covering ground quickly. A number of American River College track athletes on the stadium track this evening. They have amazing musculature. Just wow. Maybe someday, for me. Ran ovals this evening and heard a frog chirp-croaking again, after the sun set behind the western bleachers, as the shadows grew a bit deeper and the shaded air cooler. Two not-so-pleasant bits: the portable toilets at the north and south end of the track seem to exude an off smell. Faint, but noticeable. Ran faster the last three laps and finally felt like I was pushing myself to exhaustion, but not quite to that point. Feeling very mellow today, relaxed. Probably all the classical music at work: KDFC out of the Bay area. Even better--I am running pain free. Just all around really enjoying getting back into running.
Goal Time: n/a
Distance (running): n/a
Weight: 81.4 kg (179.45 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Knees felt just a bit stiff today until I got running, then everything felt great.
Foods eaten today: oatmeal + raisins + banana, low-fat cottage cheese, Bing cherries, meal replacement shake, Siggi's grapefruit yogurt, strawberries, bananas (2), Panda raspberry licorice, blueberry + blackberry smoothie, green tea (2 cups), handfuls of walnuts, almonds

Running Journal, Sunday, 2010-06-20

Running Journal, Sunday, 2010-06-20
Resting heart rate: 57 bpm (60 second test)
Body Mass Index (BMI): 23.78 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1889 calories
Weather: Sunny, 3 m/s SW wind
Temp: 27 C (80.6 F)
Time: 2:30-3:15 p.m.
Terrain: flat
Comments: Walk day today. Ate at Opa Opa's; still digesting all that good food seven hours later. Just fantastic weather this past week. Perfect temperature, wind adds some drama to the surroundings, and sunshine galore. Finished skimming LL Cool J's latest book, "LL Cool J's Platinum 360 Diet and Lifestyle: A Full-Circle Guide to Developing Your Mind, Body, and Soul." Lots of great recipes and info on nutrition I want to dive into further. Thinking about how I can integrate the meals into my work environment. And lots of encouragement and wisdom to boot. A great, easy-to-read book. Feeling overwhelmed with the choices but the best way to do it is to begin.
Goal Time: to finish
Distance (running): n/a
Weight: 81.4 kg (179.45 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Muscles feel a bit tired. Otherwise fine.
Foods eaten today: oatmeal + raisins + banana, Greek Gods vanilla + cinnamon yogurt, Bing cherries, Opa Opa's "A Little of This And A Little Of That" (salads: Orzo, Horiatiki, and Tabouli) + falafel and hummus add-on (4), Opa Opa garlic fries, Siggi's Vanilla yogurt, kettle corn microwave popcorn

Running Journal, Saturday, 2010-06-19

Running Journal, Saturday, 2010-06-19
Resting heart rate: 60 bpm (60 second test, 65 minutes after exercise)
Body Mass Index (BMI): 23.55 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1877 calories
Weather: Sunny, 3 m/s SW wind
Temp: 22 C (71.6 F)
Time: 9:22-12:46 p.m. (3:24, or 17-minute miles)
Terrain: flat
Comments: Another perfect day for running. Have been really lucky these past two weekends. On Bridge Street, the owner of the Fair Oaks apothecary stepped outside to feed a mother hen and her chick. She smiled and was friendly. A house on Bridge Street is for sale: $370,000. Found a sake bottle and a matching shot glass on the pedestrian bridge. Not sure what to make of that. The water is high. Hundreds of bikers riding in packs today with "Team" on their jerseys. I believe it is Team in Training. The biggest impressions on me today: (1) seeing a red-tailed hawk up close; and (2) seeing an active great heron rookery (nesting and mating area) in the grey pines. Felt a bit tired today throughout, although the slower I went, the more pleasant the run became. Overall, the camera helps me slow it down and gives me some creative outlet. I think, "What do I want to share with Dawn?" So I attempt to share things which seem interesting. Ran past Willow Creek launching facility for the first time in years. I am running the horse trails and exploring more. Staying on the bike path leads me away from the water, which means heat and relatively boring landscape. Running past the fragrance of pine needle beds is fantastic. 12 mile run means I am pushing farther and farther east towards Folsom. Pretty soon the terrain will be getting higher and higher. This is something I am looking forward to. I want to do hill training. Saw a remembrance photo for a young boy at the tree with the swinging rope I saw last weekend. A fresh flower lay by it. I have no further info on the history of the boy. The Hazel Avenue bridge is open again, and along with it pedestrian access to the north side trail around Nimbus Lake. I prefer the south side though, as it stays closer to the lake shore. There is a sign stating the bike path near the Nimbus Fish Hatchery will be closed June 29-July 25. It is strange but the miles seem shorter now, somehow, than they did when I was running in 2006. I guess the slower pace makes for a much more enjoyable experience.
Goal Time: to finish
Distance (running): 12.0 miles
Weight: 80.6 kg (177.7 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Somewhat sore muscles. No joint pain.
Foods eaten today: oatmeal + raisins + banana, cottage cheese, Panda black licorice, Nuun electrolyte tablets (3), strawberry smoothie + vanilla protein, cherries, homemade pizza with pesto + fresh basil + artichoke hearts + mozzarella + mushrooms, plum wine

Running Journal, Friday, 2010-06-18

Running Journal, Friday, 2010-06-18
Resting heart rate: 60 bpm (60 second test after day off from exercise)
Body Mass Index (BMI): 23.667 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1889 calories
Weather: Sunny, 5 m/s SW wind
Temp: 26 C (78.8 F)
Time: n/a
Terrain: flat
Comments: Off day today. Twelve mile long run tomorrow. Brought out Jeff Galloway's book "Marathon" from the garage book pile. Have been re-reading portions of it again. Ordered his book "Galloway's Book on Running" from Amazon for $10, shipping included. Ridiculously cheap for what seems like a great tome. The 12-mile run came as a bit of a surprise because I was expecting a shorter run than the 10-mile run from last Saturday. Planning to get up early to beat the heat; last week's 11:00 a.m. start would have killed me with mid-day heat if not for the wind. Will bring the camera again. Going to go real slow again and see how I feel. Hoping I will feel as good as I did last weekend, even though it took me three hours because I kept stopping to take pictures. Felt down today because the Sacramento French Film Festival is going on. The impulsive Kevin wanted to buy a $50 full-festival pass and bury myself in the Crest Theater for 16 films over two weekends. The responsible Kevin realized this would negatively impact a whole number of other goals, like studying for the GRE, Saturday's long run, getting Dawn to an eye checkup appointment, grocery shopping, and so forth. So, even though I have felt down, I think being responsible (for now, heh) is the right thing to do. Commitment.
Time: n/a
Goal Time: n/a
Distance (running): n/a
Weight: 81.0 kg (178.6 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Grapefruit, cottage cheese, oatmeal + raisins, low-sodium V-8, slice of carrot cake with raisins and frosting (heh), green tea (2 cups), blueberries, strawberries, yaki onigiri, plum wine, mochi candy, toasted egg sandwich with American cheese and ketchup

Running Journal, Thursday, 2010-06-17

Running Journal, Thursday, 2010-06-17
Resting heart rate: 76 bpm (60 second test, 90 minutes after exercise)
Body Mass Index (BMI): 23.9 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1902 calories
Weather: Sunny, 2 m/s NW wind
Temp: 30 C (86 F)
Time: 7:45-8:30 p.m.
Terrain: flat
Comments: Ran ovals at the American River College stadium track this evening. The voices in my head were telling me, "Not enough gas in the tank," this evening. So I think I am needing to prepare better during the day for exercise in the evening: more hydration; better eating habits. When I throttled down to a comfortable speed, I found myself relaxing and enjoying the jog. A small frog croak-chirped near the handicap-walkway on the north side. When we arrived a group of people were cooling down with stretches. Three men were talking within the oval on the south side. A female runner had laid down four cones around the innermost lane; she ran between two cones, then walked to the next cone, then ran to the fourth cone, then walked back to the first cone. Apparently one of the men was a trainer and thought the cones belonged to a friend. She noticed him taking one and swiftly corrected him. The baseball field lights were blazing and just visible above the hill upon which the eastern bleachers sit. The sound of two tennis players could be heard on the courts adjacent to the north end. One person was assisting his companion, who seemed to weigh significantly more than he, with walking down the steep slope of the hill on the western side, adjacent to the bleachers on that slope. The men slowly walked step-by-step down the steep slope; the first man claimed it is good for the legs, which I imagine it is. Taking walk breaks helps break up the monotony of the run and affords interaction with Dawn. I have not been feeling any pain while running or after. Still getting used to the mechanics of putting on the Injinji socks; unlike traditional socks, it takes a bit more work to align my toes with the individual toes of the socks. I am still working out my running schedule for the next few months. I need to take into consideration my upcoming classes for this fall; this will be the first time I am working full-time and taking two classes. I am feeling some anxiety and wondering if I am going to be able to pull it off and get the 'A' I am wanting. Until then, I can feel the immediate physical benefits of running. I think there is a mental component to it as well. I think I think more clearly when I am exercising. It helps to be outside, connecting with nature and my community.
Time: 45 minutes
Goal Time: n/a
Distance (running): ? km (? mi)
Weight (after run): 81.8 kg (180.34 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Grapefruit, oatmeal + raisins, meal replacement chocolate shake, low-sodium V-8, green tea (2 cups), blueberries, strawberry smoothie, salad with feta cheese + cherry tomatoes + cheese and garlic croutons + shredded carrots + sunflower microgreens

Sunblock Controversy

Revisiting sunblock brands for the first time since 2006, when I experimented.

I swore off Banana Boat Sport Ultra Sweatproof UVA/UVB SPF 30, because, after running, it left "blotches of white on my skin where the sunblock has reappeared."For the most part, I have been using Safeway's Sport Sunblock SPF 30 since that time.

The Safeway Sunblock contains the active ingredient Oxybenzone (4.0%). In addition, it contains Homosalate (10%), Octinoxate (7.5%), and Octisalate (5.0%). Wikidpedia states Oxybenzone "may be linked to increased risks of malignant melanoma, a rarer but more deadly form of skin cancer." However, the article concludes, "Most health authorities and medical associations have concluded that on the whole, sunscreen use is beneficial, but there is not yet a thorough consensus."

The primary claim with ingredients like Oxybenzone seems to be (again, from Wikipedia) "free radical generation by sunscreen chemicals that have penetrated into the skin." According to a study by the Centers for Disease Control, 97% of Americans have it in our skin.

The Environmental Working Group lists a number of their concerns here: http://www.ewg.org/node/26212.

So, the obvious question is, what to replace it with? I do not have the answer, as of yet, but will be investigating alternatives.

Tamalpais Walking: Poetry, History, and Prints

While at Muir Woods on Sunday, I drooled over this book (ISBN-13: 978-1-59714-097-3). The artist created the images using wood cuts. Outstanding.

Link: http://tomkillion.com/gallery/show?keyword=tam

Running Journal, Tuesday, 2010-06-15

Running Journal, Tuesday, 2010-06-15
Resting heart rate: 57 bpm (60 second test morning after exercise)
Body Mass Index (BMI): 23.55
Weather: sunny, pleasant
Temp: n/a
Time: 7:45-8:30 p.m.
Distance: n/a
Terrain: flat

Comments: Ran at the American River College stadium track this evening. I normally dislike running ovals, but last night I started out slow then built up speed after 15 minutes or so. I ran fairly strong and smooth. Felt strong when I finished, with no pain. Watched a little girl run to her sister; very cute.

Weight: 80.6 kg (177.69 lb)
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: oatmeal with banana and raisins, cherry tomatoes, green tea (2), salad with feta cheese + cherry tomatoes + cheese and garlic croutons + shredded carrots + sunflower microgreens, orange juice, apple juice, mashed potatoes, steamed vegetables, pluot, Nutella sandwich on buttermilk bread.

King Mountain and Dawn Falls Trail Hike

We started our Sunday hike near the town of Larkspur, CA, continuing around King Mountain and to twenty-foot Dawn Falls. The Falls is part of Larkspur Creek, which, had we checked, runs primarily during the winter months. We arrived to find only an owl sitting in a tree high above the dry creek bed. The highlight of the trip for me was mimicking the owl's hoot and it calling back to me. The scenery is very dramatic throughout and beautiful and we both enjoyed exploring the area.

Hike route (roughly): http://www.gmap-pedometer.com/?r=3809592

Running Journal, Monday, 2010-06-14

Running Journal, Monday, 2010-06-14
Resting heart rate: 61 bpm (60 second test 30 minutes after exercise)
Body Mass Index (BMI): 24.02
Weather: Astronomical twilight (description)
Temp: 22 C (71.6 F)
Time: 8:15-9:00 p.m.
Distance: 2.0 miles
Terrain: flat

Comments: Tired today but decided to take a stroll for 45 minutes to get it in and also because Dawn wanted to try out the new black Vibram KSOs we purchased on Saturday. The one-step size larger shoes seemed more roomy with the Injinji socks, which reduce chafing. I tried out a pair of Injinji micro crew socks I purchased as well. They feel odd, a bit tight. Dawn says they will adjust a bit as I wear them. Today was warm, but the cool Delta breezes were delicious. The moon is just a sliver waxing crescent and the first few stars poked out. We passed a few cats which seemed friendly but going their own way. Back home exactly at 45 minutes, so probably will try this route again.

Weight: 82.2 kg (181.22 lb)
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: oatmeal with banana and raisins, cherry tomatoes, green tea (2), orange juice + protein powder, brown rice + pav baji sauce, frozen mixed veggies, whole wheat naan bread, salad with feta cheese + cherry tomatoes + cheese and garlic croutons + shredded carrots + sunflower microgreens, orange juice, apple juice, Nutella sandwich on buttermilk bread.

Running Journal, Saturday, 2010-06-12: Caterpillars' Windy Emergence

Running Journal, Saturday, 2010-06-12
Resting heart rate: 80 bpm (60 second test 70 minutes after exercise)
Body Mass Index (BMI): 23.258
Weather: sunny, bright, warm
Temp: 31 C (87.8 F)
Time: 10:00-12:58 p.m. (2:58:00)
Distance: 9.5 miles + 1.5-2.5 miles walking to and from car
Terrain: flat with mild hills; http://www.gmap-pedometer.com/?r=3803493

Comments: Felt so good to sleep in today we got to the Parkway starting point around 10:00 a.m. If it was not for the strong gusts of north-westerly wind, today would have been a very bad run. Instead, it turned out to be one of the best runs I have had. I brought my camera along today and pictures may be found here: http://www.flickr.com/photos/schultkl/sets/72157624260856210/with/4694550734/. Realized at the half-way point, munching down Panda Raspberry licorice, I enjoyed running away from Sacramento more than I do into it. Starting from mile 20, running east brings me past the Nimbus Fish Hatchery, the CSUS Aquatic Center, then into the first elevation gains as the trees turn from oak to pine. Carpets of pine needles smell great as I jog over them. Nimbus Lake is a brilliant deep blue in the bright sunshine. At the 25 mile marker on the south side of the Lake, I noticed the Regional Transit Gold Line train departing from the other side of Highway 50. I took the horse trails to stay close to the Lake, which was a good idea given the heat. The Lake cooled the wind and accelerated it as it blew up the side of the hill and past me. At the mile 22.5 marker, a man on a recumbent bike took his time pulling up to the drinking fountain. He angled his bike this way and that, finally getting in position. After several minutes of cooling himself off, he slowly angled this way and that to get back onto the bike path. He noticed me and we had a short conversation. He remarked, "If I do not get water on my head underneath my baseball cap, it is like running a car without a radiator." The Hazel Avenue Bridge is completely closed until Monday, June 14. This forced me to take the south trail around Nimbus Lake, which turned out to be fine. I took my camera with me and seemed to stop every few hundred yards to take a photo or video. Highlights: (1) video of a songbird just several feet away; (2) blackberries are ripening quickly and should be ready within weeks; and (3) the emergence of the Swallowtail caterpillars, the first I have seen this season. In a few weeks, the trails will be littered with those who failed to make it across, either by baking in the sun, smooshing, or other disasters. Those that do make their way to the Dutchman's Pipe vine to feast and eventually make their chrysalis. Today's run went very well. No pain to speak of. Hardly any bother at all. It took me 50% longer than I anticipated, but I feel 200% better than I normally do. So I like it. I lose the weight, build muscle, and feel great. Who cares if it takes longer? Well, to be honest, I will, when the mileage gets higher. Will have to see what to do.

Weight (70 minutes after exercise): 79.6 kg (175.5 lb)
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Greek Gods pomegranate yogurt, banana, strawberry, pineapple, and banana smoothie from the Sunflower Drive-In, home-made LL Cool J Platinum smoothie, Panda raspberry licorice, Nuun-flavored water.

Running Journal, Wednesday, 2010-06-09

Running Journal, Wednesday, 2010-06-09
Resting heart rate: 60 bpm (60 second test)
Body Mass Index (BMI): 23.55
Weather: sunny, pleasant
Temp: 16 C (60.8 F)
Time: 7:45-8:30 a.m.
Distance: 4 miles
Terrain: flat

Comments: Morning run before work to Gibbons Park and back. Stayed on asphalt and grass as much as possible. Passed a few students returning from summer school, I think, as well as random neighborhood people out for a stroll in the morning sunshine. A tennis instructor was drilling an older gentleman on one of the two courts at the Park. The dew was fresh in some places but did not seem to dampen my shoes too much. Overall a decent run and the first exploration of my local area for maintenance runs. Noticed my heart rate is down this evening, which is good to see.

Weight (evening): 81.8 kg (180.34 lb)
Any irregular feelings, aches, pains, heart rate, and so forth?: Sore middle back after a day at work
Foods eaten today: platinum smoothie, raisins, meal replacement shake, low-sodium v-8, green tea (2), salad, cottage cheese, orange juice

Radio Songs

Heard this evening on 94.7 KSSJ out of Sacramento, CA:

Melbourne, Australia-based The Temper Trap's "Sweet Disposition" from their 2009 album "Conditions" on the Liberation and Infectious Records labels. Video.

Heard this evening on 101.1 KHYL out of Sacramento, CA:

Bronx-based The Chantels' "Maybe" from their 1958 single of the same name on the End Records label. Video. The song breaks your heart; amazing vocals.

New York City-based Blondie's "The Tide Is High" from their 1980 album "Autoamerican" on the Chrysalis Records label. Video.

Dipsea Trail Hike 2010-06-06

• Started at Old Mill Park. Found a parking spot right near the starting point.
• Walked right past the starting point and in the wrong direction for about 10 minutes.
• Wore cotton tee shirt; next time will wear technical fabric

Radio Song: Gaspar Sanz's "Canarios"

Heard on 102.1 KDFC out of San Francisco on Wednesday:

17th century University of Salamanca professor Gaspar Sanz's "Canarios" for the classical baroque guitar. Video. A fun, lively piece to drive through the Golden Gate National Recreation Area to.

Super bonus trivia: The canarie, apparently, in addition to being a bird, is/was a dance from the Renaissance and Baroque eras. Both bird and dance are named after the Canary Islands, their place of origin.

Running Journal, Thursday, 2010-06-03

Running Journal, Thursday, 2010-06-03
Resting heart rate: 68 bpm (60 second test about three hours after exercise)
Body Mass Index (BMI): 23.55
Weather: overcast, humid, warm wind
Temp: 24 C (75.2 F)
Time: 7:15-8:15 p.m.
Distance: 3-4 miles
Terrain: flat

Comments: Fast-pitch amateur baseball at American River College's Beaver Field and also amateur soccer tonight. I am a complete loss to tell how old the players were; high-school, maybe? Overcast day so did not want to drive 15-20 minutes to the American River Parkway and have it get dark too soon. Ran around the perimeter of the grass soccer field for 45 minutes. The perimeter is about 0.5 miles (thank you Google Maps Distance Measurement Tool). Unusually humid this evening, it feels sort of like mild, pre-storm weather which never breaks. There is a rainstorm cutting through NW California tonight; perhaps we got the very edge. Caught myself getting bored with the easy pace several times. It is hard to restrain myself from breaking out into a faster run. The only thing which holds me back is knowing I have 20-25 minutes left. That sobers me up fairly reliably. And sure enough, my out-of-shape self at minute 40 was feeling burning calves and heavier breathing than my out-of-shape self at minute 20. Every time I ran past the wall of the Beaver Field outfield, I felt edgy, anticipating getting beaned by a home-run. The wall is opaque, about five-six feet tall, and so I cannot see pitches or the ball until I hear the clink of the metal bat and see the trajectory. Very small crowd in the bleachers but the concession stand was open. On my last lap I noticed the game had ended. A golf cart meandered its way around the outfield wall to the scoreboard display. I heard the driver throw a breaker to turn it off. Ka-chunk. It was a very fast operation. On the last lap I navigated the monkey bars. Finally figured out how to time my advance to keep a steady pendulum-like rhythm across the bars. The grass was nice and soft this evening, easy on my joints and legs after the short hike up to the east peak of Mount Tamalpais and walking around San Francisco's Fisherman's Wharf and Fort Mason areas on Wednesday. Time to give my legs a rest. Also, discovered the other night having my digital bathroom scale zero itself on top of the bath mat gives a lower weight than when on the solid bathroom floor. So have been thinking I am a number of pounds lighter than I am.

Weight (after exercise): 81.8 kg (180.34 lb)
Any irregular feelings, aches, pains, heart rate, and so forth?: Sore calves; knees a bit sore
Foods eaten today: oatmeal + raisins + banana, multi-vitamin, cherry tomatoes, meal replacement shake, green tea, raisins, spinach salad with pear vinaigrette dressing + shredded carrots + cherry tomatoes + cheesy-garlic croutons + sprouts, orange juice, Greek Gods honey yogurt, strawberry smoothie

Stevens Trail Hike, 2010-05-30

Bathed my feet in the north fork of the American River this afternoon. It drops 1,300 feet in about 4.5 miles. And then you walk out. A few hair-raising steps across waterfalls but for the most part it was fairly good trail. I am really proud of Dawn for making the full, impromptu trip.

Took us 90 minutes to reach the bottom, and about 135 minutes to hike out. Packed way too much gear and too little water and food. The timing, however, was just right; started at 4:00 p.m. and ended about 7:15 p.m. The heat of the day was waning by then and walking in the shadow of the Sierra Nevadas was a luxury. The trail was fairly deserted. We passed about 10 groups on the way down and only three or four groups on the way out. Everyone was pleasant.

Photos (not mine): http://www.pbase.com/jenn_dox/stevens_trail

Running Journal, Saturday, 2010-05-29

Running Journal, Saturday, 2010-05-29
Resting heart rate: 87 bpm (60 second test about two hours after exercise)
Body Mass Index (BMI): 23.55
Weather: pleasant, sunny
Temp: 27 C (80.6 F)
Time: 6:15-8:05 p.m. (1:50:00)
Distance: eight miles
Terrain: flat

Comments: We passed a mother wild turkey and her flock of eight children on the trip down Pennsylvania Avenue toward the American River. I turned down the car fan and we listened to the noises of the chicks walking through the straw on the hillside. On Jim's Bridge a line of fishers plied the waters. A small boy, pants and lower shirt wet, charged into the water to chase the mallard ducks away from shore. No Dutchman's Pipe that I could see. I ran about eight miles today, from mile 20.0 to 24.0 and back. They (SACDOT) are really tearing up the Hazel Avenue bridge; it will be completely shut down from June 11-14. The run up the bridge over the American River is challenging but the run up to the top coming back even more so; really steep those last few meters. On Nimbus Lake a row of white pitched canopies was the only thing left of the NCAA Women's National Rowing Championships, which concluded today. The bluffs of the American River are such dramatic backdrops for training. After turning around, running back down the Hazel Avenue bridge felt great. I coasted across to the Nimbus Fish Hatchery and mile marker 22.5 and kept going, thinking my legs would last forever. For one four-minute block of time, I ran a half-mile. The next half-mile, not so much--about six minutes. At that point my calves were killing me, so I slowed it way down and coasted. At mile 20.5 I thought, screw it, I'm going to finish strong, and ran all-out for the last half-mile, completing it in four minutes. My calves were killing me but walking to Sunrise Bar and across Jim's Bridge helped. The bugs were out tonight after the sun set. A small girl walking across Jim's Bridge noticed a great egret near the shore and exclaimed, "Daddy, look, a swan! Can I go down there?" Responding to her father's denial, she responded, "There are probably sharks and stuff down there, right?" Her father and I laughed. The fishers were swarmed by bugs as I walked past. An young asian girl asked her partner, "Hey, check if The Karate Kid opens tonight!" (it doesn't; June 11). On the north shore, two Slavic fishers were returning and exchanging parting farewells. The water fountains was not connected at Sunrise Bar, so I had to wait until I got home before refilling. So glad I did not do 10 miles; it would have been really late and I probably would have been locked in again by the rangers, not to mention how crappy I would have felt with two additional miles on my poor out-of-shape legs. I am really getting interested in identifying all the various flora and fauna around the parkway.

Weight (after exercise): 80.6 kg (177.69 lb), 18% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Sore calves
Foods eaten today: oatmeal + raisins + banana, multi-vitamin, grapefruit, cottage cheese, pumpkin-filled bolani, spinach salad with non-fat feta cheese + pear vinaigrette dressing + shredded carrots + cherry tomatoes + cheesy-garlic croutons + sprouts + sunflower microgreens, orange juice + vanilla whey protein powder, Siggi's Orange and Ginger skyr yogurt (Icelandic; holy 16g of protein, Batman)

1,000 Posts

Wow.

Running Journal, Thursday, 2010-05-27

Running Journal, Thursday, 2010-05-27
Resting heart rate: 90 bpm (60 second test about two hours after exercise)
Body Mass Index (BMI): 23.725
Weather: calm, ending with light rain
Temp: 13 C (55.4 F)
Time: 8:05-9:05 p.m.
Distance: four miles
Terrain: flat

Comments: The word of the evening is petrichor, the smell of nature following a rain shower. Breathing it all in at the American River Parkway was a glorious way to end the day. The air was cool and humid, the sun set, the clouds partly-sunny. Driving into the Bridge Street parking lot, we passed a few wild turkeys and a silflaying black-tailed deer. But for a pair of runners and a biker or two, we had the Parkway to ourselves. The ground was still wet and the water in the river is high. The channel built to give the returning salmon a nesting ground now has water flowing through it. It is a period of transition, expansion. The wildflowers are in full bloom: purple vetch, the last of the golden California poppy, Star thistle (purple, now), and something that looks like a yellow daisy. At mile 20.5, a flock of Canadian geese silflayed along the salmon channel. We ran together for one-half mile, then I continued alone. I forgot the mental challenges of the first 15 minutes of exertion, as the body exhausts its ready store of energy. It is after the first 15-20 minutes that fat-burning begins and things begin feeling good. The Parkway was quiet save the rushing water and birds roosting for the night. The sky got darker and darker as I headed east. At mile 21.0, an antlered black-tailed deer galloped across the bike path toward the river, maybe 100 feet ahead of me. At the Nimbus Fish Hatchery, I stopped to take a drink and noticed the parking lot gates were already shut. Run-roh. On the return trip I encountered a scampering skunk. Happily I saw it some distance off, approximately 30 feet or so. I stopped to see what it chose to do. After noticing me, it bounded back up the private Gold River walkway. At the 21 mile marker, my long-sleeve cotton shirt (which seemed like a good idea earlier, given the cool evening air) came off and I ran topless. By this time the illumination of the trail was more dark than light. I could barely distinguish the wildflowers I wanted to pick for Dawn. The clouds overhead, once illuminated by the sun, now took on an off-colored tint from the sodium lights coming on in the neighboring suburbs. Two events occurred in the stretch between the 21.5 and 21.0 mile markers: (1) I noticed someone with a bright halogen/xenon headlamp navigating a trail near the river; and (2) a jackrabbit nearly bowled me over as it dashed across the trail, nearly ten feet away. There are campsites between the bike path and the river along that stretch, so it may be the person was camping for the night. A few drops from the sky now turned into a light rain and continued for the remainder of the run. It was lovely, perfect. At mile 20.5, I stopped and walked back to the Bridge Street parking lot. The dark was nearly total. Dawn had turned on the interior car light and was listening to the radio. It was approximately 9:00 p.m. We got in the car, I handed Dawn wildflowers I had picked for her, and we headed to the entrance. Locked in! . The sign says 9:30 p.m., but at 9:05 p.m we found the gate locked. In fairness, it was well past sunset and quite dark. It would have been nice if the county employee had inquired with Dawn first, as they drove right past her as she sat in the car. After swallowing a moment of panic, we drove under Sunrise Avenue via connecting parking lots and exited via the Sunrise Bar parking lot, which was partially closed. They have one-way traffic control spikes to prevent ingress traffic. Whew. The rain had stopped and the ride home was cheerful. I ran on the balls of my feet tonight and really felt how out-of-shape I am. I stopped three or four times to take in water and relax. My right arm felt tight and my left leg felt a bit sore (perhaps from running on the uneven shoulder of the bike path). Dropping my arms and focusing on keeping them loose helped with the former issue significantly. This was a run I will never forget. It reminds me of when I first started, way back in spring of 2006, when the American River swelled past the banks and swallowed up whole sections of the bike path along mile 20-21.

Weight (after exercise): 81.2 kg (179.02 lb), 18% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: oatmeal + raisins + banana, almonds, walnuts, multi-vitamin, hard-boiled egg (2), cup of green tea (2), low-sodium V-8, Costco chocolate weight-loss meal-replacement drink, spinach salad with non-fat feta cheese + pear vinaigrette dressing + shredded carrots + cherry tomatoes + cheesy-garlic croutons + sprouts, orange juice + vanilla whey protein powder, Greek Gods honey yogurt, mochi candy

Running Journal, Wednesday, 2010-05-26

Running Journal, Wednesday, 2010-05-26
Resting heart rate: 59 bpm (60 second test)
Body Mass Index (BMI): 23.96
Weather: lightly raining, calm
Temp: n/a (indoor)
Time: 6:30-7:30 p.m.
Terrain: flat
Distance: one lap around the mall

Comments: "Never wear light pants to a potluck." Advice preferred by a fellow attendee at a potluck lunch where I piled way too much food on my plate. No accidents, happily. After work, Dawn and I visited the Fox & Goose pub and restaurant to belatedly celebrate Towel Day. I visit there so infrequently, I think I order the same thing each time, the vegetable pasty with beer-cheese sauce. It is delicious. No alcohol, unfortunately, as I was driving. Afterward, we stopped at the Arden Fair mall and walked for 45-60 minutes. Heart rate is down, which is good. Weight is up, which is bad.

Weight (after exercise): 82.6 kg (182.10 lb), 18% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: oatmeal + raisins + banana, almonds, walnuts, multi-vitamin, Costco pizza (one slice), deviled egg, salad, bean salad, fruit, brownie, lemonade, fruit tart, crackers, pasta salad, apple sauce cup, Fox & Goose vegetable pasty, espresso cheesecake

Running Journal, Tuesday, 2010-05-25

Running Journal, Tuesday, 2010-05-25
Resting heart rate: 68 bpm (60 second test right after exercise)
Body Mass Index (BMI): 23.96
Weather: lightly raining, calm
Temp: 13 C (55.4 F)
Time: 9:00-9:45 p.m.
Terrain: flat
Distance: two laps running around the parking lot; two laps walking

Comments: Tying my shoes on the porch before the run, I listened to the sounds of water dripping down into the water barrel from the gutter drain. It was a peaceful, echoing, repetitive sound. Everything around was still in the dark; all the animals had bedded down to weather the extended shower this afternoon. At American River College, we discovered the stadium track entrance locked. A sign reads, "Track closed May 15 - June 10". So we walked and ran around the parking lot instead. My core itched as I began exercising the muscles I have not been using in so long. I still do not understand why they itch but sometimes they do until they have warmed up. I ran on the balls of my feet for two laps. It went well. Most of the water had drained from the surface of the parking lot and so my feet stayed relatively dry. After one lap, I took off my shirt and ran bare-chested in the night air, a very refreshing experience. The rain began lightly sprinkling again. We walked around one final lap to cool down, then drove home. A great experience and made me wish it rained in Sacramento more frequently.

Weight (after exercise): 82.0 kg (180.78 lb), 18% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: oatmeal + raisins, cherry tomatoes, almonds, walnuts, low-sodium V-8, Annie Chun's Miso Soup, multi-vitamin, two hard-boiled eggs, fresh salad mix with butter lettuce + non-fat feta cheese + cilantro dressing + shredded carrots + cherry tomatoes + cheesy-garlic croutons + sprouts + sunflower sprouts, chocolate milk, mochi candy

Weekend Random Notes

The tallest bridge in California, Foresthill Bridge, near Auburn, CA, near the confluence of the North and South forks of the American River.

Summer is here! :o) School is out!

Today we visited the confluence of the North and South forks of the American River.

The confluence is a special place. We sat and read for over an hour after eating a picnic lunch. The Sierra Nevadas as a backdrop and rushing waters in the foreground. After hiking down to the riverbed and back, we discovered our keys locked in the car. Happily, a motorist offered us his jumper cables (!) which provided just enough extension for my hand to reach the door latch through the cracked window. :o) My forearm will be bruised for awhile, and from now on I will be carrying a key in my wallet. Afterward we walked around Auburn, stopping at Old Town Dessert Cafe.

Came home, made a gourmet meal: steamed beets and turnips plus greens; instant (ok, not that gourmet ;o) mashed potatoes with fresh chives and parsley from just outside our front door; stuffed bell peppers with a filling of mozzarella, one bulb of garlic (!), ketchup, stewed tomatoes, and fresh parsley; braised dino kale and chard. So full. x_x Millions of dishes to clean.

We were at REI on Friday evening looking at watches. The Timex Speed + Distance 5B501 I purchased in 2006 is pretty tired looking. The watch electronics work great but the resin case long ago lost its veneer. I also messed up one of the holes in the resin case while removing the watch band. :oX I am going to call Timex this week to see what they can do. One of the coolest things about this watch is (was) the GPS unit which provides the aforementioned speed/distance in real time. Unfortunately, a thief made off with mine in 2008 while I participated in a highway cleanup. >:( So I need a new one of those too. All in all, in seems like time for a new watch. I got the Timex Speed + Distance 5B501 combo for $75 new, and I doubt I can find that price again.

Heard on Click and Clack this morning a caller remarked about how they are wondering if they should go to a rebuilt engine for their 1993 Miata. They had three leaks (rear main seal, valve cover gasket, oil can gasket). Since our car currently has nearly 190,000 miles, that got me to thinking about rebuilding our engine. One quote comes in at $1,800.

Also looking for a purple bike for Dawn. The color is very important. ;o)

Whole Foods Best Deal

Whole Foods (http://www.wholefoodsmarket.com/) half-sandwich and soup for supper:

spinach
grilled onion
tomatoes
cucumbers
roasted peppers
pickles
pepper jack
sun-dried tomato aioli spread

toasted in a panini press. Yummmmmm. :o)

For $5, the woman at the grill claimed it was the best deal in the entire store. After tasting it I think she is quite right!

Radio Song

Heard on 90.3 KDVS out of Davis, CA:

Los Angeles-native Tom Russell's "American Rivers" from his 2009 album "Blood And Candle Smoke" on the Shout Factory label. Video. His voice was so experienced and the lyrics so detailed I thought it might be (to my ignorant ears) Waylon Jennings.

Notes on My Notes on the Record Setting PCT Trip

Some thoughts after the epic blog post below:

• Experience: As Adam says throughout his journal entries, Bink (also known as Scott Williamson) was invaluable for knowledge of the trail: (1) water sources and water management; (2) local color; (3) setting the pace; (4) sharing food; (5) shelter locations; (6) sharing gear; (7) best routes through sections/avoidance of problems (for example, avalanches); (8) relaxation points at swimming holes; (9) colorful stories; (10) interaction with locals; and I am sure many other things I am overlooking here.
  This is not to knock Adam; he assisted Scott throughout as well and Scott said he would not have made it without him. It goes both ways when both partners work as a team.
  
• Physical Preparation: The second trip was much easier for Adam because of the preparation. As I have read, getting to the trailhead is the hardest part, and I believe it. Their second longest day was 47.6 miles (!) on July 5. The longest day was the last day, for 51.2 miles, but they pushed through the night on that one to finish.
  
• Support Network: Both men had partners willing to support them through the trip. Forgotten PCT through hiker permit? A cell phone call and it's on its way.
  
• Gear Preparation: The resupplies were managed fantastically well. Shoes and socks wear out, different sections need different gear, and so forth. Bugs, especially, were noted frequently (DEET, anyone?). Other, lesser things, were helpful in a pinch: ear plugs for windy nights; eye drops for errantly sprayed DEET. Big ticket gear items helped consistently: Adam's bivy, shoes, and pack, for example.
• Food Preparation: Variety to break up the monotony seemed to be noted frequently. :o) Otherwise, the most noteworthy points involved gorging at businesses along the way. Other things were marks of experience: caffeine pills to stay perky in the heat;
  
• Water Management: One of the biggest challenges, it seemed to me. Run out of purified water and things spin out of control rapidly.
• Friendly Faces: Lots of folks on the trail out to help with trail magic and caches.
• Luck: Hard to quantify this; but it seems some things did just come down to luck. River crossings, trail magic/caches, fortuitous weather, run-ins with friends, speedy resupplies, and so forth.
• Perseverance: Injuries, illness, mental challenges ("90% of it is mental"), exhausting physical challenges--as Adam says, "I go from being my lowest mentally to my highest in one day; lack of will is transitory"
• Focus: there were a lot of hikers on the trail. This had pros and cons; because Scott was so well-known, lots of "happy jacking" went on. To a point, I sensed both hikers appreciated this, but there was a point when it became wearisome and a point for avoidance to meet their own personal goals.
• Goal: I sensed one of the things which kept them focused and helped them persevere was setting an epic goal. Knowing they were making it inspired them to keep going on to new heights. Things went well on this trip and they made it; things might have turned out differently, and several times almost did--falls; illnesses; run-ins with wildlife; and so forth.
• Passion: count the number of times Adam says "killer" ;o)
  

I might think of other things to add later....