Monday, July 12, 2010

2010 6th Annual Japanese Film Festival of Sacramento


Additional goody-bag printed scalloped paper medallions (affixed to chocolate mint candies)

We attended the 6th Sacramento Japanese Film Festival at the Crest Theater this Friday, Saturday, and Sunday. The films this year (descriptions from the festival guide):
  • Departures (2008)

    "Daigo Kobayashi (Masahiro Motoki) is a young cellist in a small Tokyo orchestra that goes belly up. Unemployed, he sells his precious 18 million yen cello, and returns to live in his boyhood home which is inherited from his mother. Thinking it’s for a travel agency, Daigo answers a want ad “Working with Departures.” The ad is for “an encoffiner” or funeral worker who cleans and grooms bodies for burial in front of the deceased’s family. The pay is very good but the job, called “nokanshi” is not respected. Daigo takes the job and doesn’t tell his wife, Mika (Ryoko Hirosue). At first, he is sickened by the process. He learns that the ceremony which is done with grace and skill, gives dignity to the dead and comfort to the bereaved. A young girl gets her mother’s favorite lipstick to use, and a grieving husband tells Daigo that his wife “has never looked so beautiful.” Through his wise and kind boss, Sasaki (Tsutomu Yamasaki), who can enjoy a huge meal afterwards, Daigo begins to feel what Roger Egbert calls, “a deep and unsensational acceptance that the Japanese have of death.” Director Yojiro Takita’s use of flashbacks show Daigo’s relationship with the father who abandoned him and make the younger man’s self discovery and forgiveness of that parent believable. The film’s humorous episodes offer a relief from the exploring of bonds between the departed and those of us who are still engaged with the process of living. Departures is a wise, funny, and poignantly absorbing movie."

  • K-20: Legend of the Mask (2008)

    "A big action, super hero adventure movie that rewrites history. World War II never happened because Japan and the U.S. negotiated peace. Tokyo is called Teito. It is 1949, the nobility rule, and society is divided into the haves and have nots. A phantom thief K-20 has 20 disguises which enable him to steal priceless art and jewels. K-20 also wants the Tesla Transmitter, a wireless energy device, which can reduce Teito to ashes and conquer the world. K-20 frames the hero, a poor circus acrobat, Heikichi (Takeshi Kaneshiro), to take the rap and go to jail as the captured K-20. Heikichi’s prison pals spring him from jail, and Heikichi makes use of his acrobatic skills to climb buildings, soar from bridges and wage war against K-20 to clear his name and bring down K-20. The final showdown will keep viewers riveted to their seats."

  • Throne of Blood (1957)

    "Akira Kurosawa created a cinematic masterpiece in Throne of Blood by blending Shakespeare’s MacBeth plot with Japanese Noh Theater. Noh drama uses masks, symbols, dance and music, and Kurosawa puts these elements in the film. The saga begins when two warriors, Washizu (Toshiro Mifune) and Miki (Minoru Chiaki) lose their way in a forest during a raging storm. They meet an old hag who prophesizes military victories. Washizu’s ambitious, power hungry wife, Asaji (Isuzu Yamada) pushes her husband to ruthlessly kill his rivals. Washizu’s bloodstained rule creates opposition and his destruction fulfills the old woman’s prophecy. The character Lady Asaji is unforgettable. Her immobile face is like a Noh Mask; and she gracefully glides across the screen in Noh’s stylized manner. Lord Washizu’s inevitable end surrounded by phalanx of arrows is one of the great moments of cinema."

  • White on Rice (2009)

    "Jimmy (Hiroshi Watanabe) is a clueless 40-year old from Japan who relocates to Salt Lake City to live with his married sister, Aiko (Nae). He wants a new wife because his supply of frozen cooked meals from his ex has run out. White On Rice’s non-stop laughs come from Jimmy’s social denseness at work, at home, and with women. Aiko’s husband, Tak (Mio Takada) wants Jimmy to go away and his marriage to be what it once was. Nephew Bobby (Justin Kwong) and Jimmy are room mates and the boy has more on the ball than the Uncle. Bobby is the entrepreneur who mows lawns and washes cars for pay and the gifted kid who is bored in class. Jimmy mentors Bobby saying, “… after puberty you will be as tall as the girls!” Director-writer Dave Boyle loves his characters and infuses White On Rice with the guilelessness and the warmth of spirit reminiscent of Laurel and Hardy and Jacques Tati’s Mr. Hulot."

  • Memories of Matsuko (2006)

    "Matusko’s nephew, Sho, arrives to clean out his aunt’s apartment. Matsuko (Miki Nakatani) has been discovered murdered in a field. Sho (Eito) pieces together the life of a woman he never knew through a neighbor, former lover, and loyal friend- a punk rocker, a yakusa, and a successful porn star. Memories of Matsuko is funny, tragic, scary, joyous, and uplifting. Through flashbacks covering 40 years, Matsuko’s life is relived through painfully realistic scenes, Japanese rap, and Hollywood, Bob Fosse style musical extravaganzas. School teacher, to call girl, to gangster’s moll, and prison inmate, Matsuko is a woman who looked for love with the wrong men in all the wrong places. Scenes of domestic abuse and prison life are blended with Disney singing birds, hip hop prison songs, and Christian hymns. Sho concludes that life becomes worthwhile when we give. Matsuko gave throughout her life until the end; therefore her life was successful. Memories of Matsuko is a tremendously innovative cinematic accomplishment with deeper meanings, outstanding musical sequences, and over the top cinematography. Miki Nakatani won the 2007 Best Actress Award from the Japanese Academy Awards, the Asian Film Awards, the Mainichi Film Concours, and the Kinema Junpo Awards. Memories of Matsuko has sexual and violent scenes."
My favorites, in order, starting with my most favorite:
  1. Departures

    Wow; just wow. Yōjirō Takita knocked it out of the park with this one. Highly recommended, A++, would buy again.

  2. Throne of Blood

    A classic adaptation of Shakespeare's Macbeth. Toshirō Mifune is just a giant of an actor (see, also, Seven Samurai, Rashomon). Isuzu Yamada is his equal as wife Asaji. Downsides: Tedious at times; did we really need five minutes of Washizu and Miki riding horses through the fog? Highly recommended.

  3. Memories of Matsuko

    Violence. Dysfunction. Debasement. Pain. Loneliness. Abandonment. A few rays of happiness shine through the thunderclouds in Matsuko's first few decades of life. Instead of breaking, the storm subsides into unending scuddy gray winter skies that eventually break her. A tragedy, for sure. Or is it? Did I mention it is a musical? Memories of Matsuko takes Julie Andrews' Maria Ranier character from The Sound of Music and puts her into a noir pachinko game/meat-grinder, challenging the viewer to remain indifferent. The religious message of "salvation through works" seems tacked-on and unsatisfying. Overall, a monster of a film with catchy songs and an incredible performance from Miki Nakatani, who won a well-deserved 2007 Japanese Academy Award for Best Actress.

  4. K-20: The Legend of the Mask

    Great action sequences and special effects, with about as much plot and dialogue as one might expect from a blockbuster action film. This film never really gets us to care about the characters, but who cares? Things blow up, there is a giant Tesla machine threatening to turn the world to ash, and lots of acrobatics and action keep the pace moving. This is Bud Light, not micro-brew, if you will, and sometimes that is just fine on a hot summer night.

  5. White on Rice

    Hiroshi Watanabe puts in a fine performance as Jimmy, a recently divorced, 40-year-old man-child who gets by on the increasingly tenuous patience of his sister Aiko's family. Jimmy starts and ends the movie in pre-pubescence, his comedic naiveté the only interruption in his host family's life of boredom and monotony. Eventually, Jimmy's obsessive attraction to Aiko's niece goes too far, and it starts the predictable PG-rated road-to-redemption story. By movie's-end, Jimmy magically ends up with an attractive, got-it-together girl ready to follow him anywhere as attendant. Funny moments exist: after Aiko's husband slips and falls on a knife, the hospital ER doc thinks he attempted to commit seppuku, causing Aiko to burst into fits of giggles. The film dips just enough into creepy stalker territory with Jimmy to make the audience catch its breath. Then things get better. Overall, a well-executed film, with mostly believable characters (save Jimmy and Bob, Aiko's 10-year-old wunderkind son).
Festival Notes
  • Just made the connection Isuzu Yamada (Asaji, from Throne of Blood) was the woman who played the role of Omocha in the movie The Sisters of the Gion, which Dawn and I saw earlier this spring. Ms. Yamada is still alive at the age of 93. Amazing.

  • Noticable lack of political sponsorship this year. Where are you, Doris Matsui?

  • The event staff are so friendly. All class.

  • We sat in better seats this year and saved our necks. In previous years, we sat in the lower section.

  • The festival broke up the five movies this year over three days. Instead of an opening night film and four films on Saturday, there was an opening night film and two films each day on Saturday and Sunday. I think this worked out well.

  • The festival was moved from mid-May to mid-July this year, due to scheduling problems at the Crest Theater. I think this worked out better for students. We missed the fourth annual festival because of school pressures. I hope this continues in 2011.

  • The vendor tables at this year's event featured origami paper cranes and cards, which were pretty cool.

  • Speakers announced the festival pulls in only 40% of its funds from ticket sales. The remainder comes from private and corporate donors.

  • Corporate donors this year did not surpass the Silver Screen Circle ($250 - $499) of sponsorship. Times are tough all-around, it seems.

  • A number of volunteers from the Sacramento Japanese United Methodist Church donated big bucks to underwrite the Saturday and Sunday films. I think they were the ones introducing the films on stage. They are the people really keeping this festival alive, so hats off to you!
Overall, another great festival year. Thanks so much to the Festival committee for making it happen.

Links to Previous Years

Sunday, July 11, 2010

Radio Songs

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

Saturday, July 10, 2010

2010 6th Annual Japanese Film Festival of Sacramento Opening Night Goody Bags



The 6th Annual Japanese Film Festival of Sacramento once again provided goodie bags on opening night:
The 2010 goodie bag was a small #3 brown paper shopping bag (for example, http://www.zoolybag.com/kraft-bags.html) with a paper twisted handle and a 3"x3" sticker on the front with promotional images for each of the five films.

Goody bag contents from opening nights of years past:

Wednesday, July 07, 2010

Radio Songs


Gustav Mahler, born 150 years ago today, on 7 July, 1860

Via KDFC, 102.1, out of San Francisco, CA:
  • London, UK-born John Rutter's "Meditations for Orchestra #2", performed by the Royal Philharmonic Orchestra, John Rutter conducting, on the Decca label (#B0001821).

  • Banchory, Scotland-born James Scott Skinner's "Hector the Hero", performed by Grammy-award winning Caroline Goulding, violin and Janine Randall, piano, on the Telarc label (#80744). Video (note: not the recording heard on KDFC).

  • Bergen, Norway-born Edvard Grieg's "Piano Concerto in a, Op.16" (second movement), performed by the Rotterdam Philharmonic Orchestra, Valery Gergiev conducting, with pianist Jean-Yves Thibaudet, on the Decca label (#467 093). Video (note: not the recording heard on KDFC).

OBD-II Error Code P0420: Catalyst Efficiency Below Threshold (Bank 1)

When the Check Engine light comes on, the error code(s) can be read from a vehicle's OBD-II interface, using a code reader; I own an AutoXray CodeScout AX700 reader (user manual). The error code experienced today is "P0420" (I just got the 420 connection, after looking at it for days).
  • Error code P0420 means, "Catalyst Efficiency Below Threshold (Bank 1)". This means the onboard computer determined an error exists in the emissions system of the car.

  • Each error code is made up of several sub-codes: (1) "P0": indicates the problem is in the powertrain; (2) '4': is a vehicle-specific system indicator; (3) "20": specific fault designation.

  • This usually indicates one or more of three things is broken: (1) the catalytic converter, which scrubs emissions from the engine exhaust; (2) the oxygen sensor before the catalytic converter; or (3) the oxygen sensor after the catalytic converter

  • There is no way to know which component is bad until a mechanic does further testing

  • Buying a catalytic converter in California is a whole new world. For more information, see http://www.arb.ca.gov/msprog/aftermktcat/aftermktcat.htm

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

Tuesday, July 06, 2010

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

Monday, July 05, 2010

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

Sunday, July 04, 2010

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.

Saturday, July 03, 2010

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:

Friday, July 02, 2010

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:

Thursday, July 01, 2010

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:

Wednesday, June 30, 2010

Radio Songs

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

Tuesday, June 29, 2010

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

Monday, June 28, 2010

Radio Songs

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

Sunday, June 27, 2010

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

Friday, June 25, 2010

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

Thursday, June 24, 2010

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.

Wednesday, June 23, 2010

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

Tuesday, June 22, 2010

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

Monday, June 21, 2010

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

Sunday, June 20, 2010

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

Saturday, June 19, 2010

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

Friday, June 18, 2010

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

Thursday, June 17, 2010

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.

Wednesday, June 16, 2010

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.

Monday, June 14, 2010

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.

Saturday, June 12, 2010

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.

Wednesday, June 09, 2010

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

Sunday, June 06, 2010

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

Thursday, June 03, 2010

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

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