Running Journal, Saturday, 2011-01-15: Locked Gates, A Porsche, And A Violin Shop

Running Journal, Saturday, 2011-01-15

Resting heart rate: 58 bpm (60 second test, upon waking)

Body Mass Index (BMI): 22.2 (kilograms/(meters^2))

Resting Metabolic Rate (RMR): 1,821 calories

Weather: overcast with light fog; partly sunny; 3-4 km/h (2-3 m/h) winds primarily from the N; 88-81% humidity; 103 KPA (30.27 inches pressure)

Temp: 9-12 C (49-54 F)

Time: 10:04-13:04 p.m. (~3:00), ~12:24/miles

Terrain: mostly flat, with some rolling hills near the mid-section; +/- 32 m (~105 ft)

Comments: Woke up to a pulse of 58; Friday morning, it was 51, so quite a jump day-over-day. I decided to take it slower than usual, today, per advice. Near-perfect running weather. Discovered my new watch has interval timer functionality. Eureka! I set the first timer to five minutes, the second timer to one minute, set the second timer to repeat automatically, and, voila, my watch did all the work for me. It runs down five minutes, beeps, automatically switches to the second timer, runs down one minute, beeps, then repeats. I do not have to worry about stressing the band by holding the reset button in for several seconds during the long runs. Just beautiful. Separate from the interval timer functionality is the ability to have a stopwatch timer. I used that to time my 45 minute stretches between fueling breaks with the Hammer Nutrition Gels. On top of all that, I used the chrono functionality to time my entire run. I am loving this watch. Ran past the peacocks, swan, and ducks on Park Road, then swung north on Auburn to Orange Grove. At the corner, a very tall bucket lift had raised a (presumably) Sacramento Valley LP technician 35.7 m (117 ft) to the very top of the Verizon pole antenna there. Sacramento Valley LP is a wholly-owned subsidiary of Verizon Wireless. Really enjoyed the next stretch on Orange Grove to Hamilton Street Park, part of the Arcade Creek Recreation and Park District. Saw a truck loaded down with stickers about skateboarding. I do not remember them all, but remembered the word "Foundation" which appears to refer to Foundation Skateboards, which gives away free stickers and sells equipment as well as shoes and other apparel. Very cool. Went the whole way today with only a 12-ounce water bottle containing one tablet of nuun U Natural Hydration - Tangerine Ginger. At the corner of Myrtle Avenue and Auburn Boulevard, I passed a car sales lot operated by ASB Auto Wholesale. In the lot they had a shiny navy-blue 2001 Porsche Boxster Cabriolet, for $11,000. Drool; yes, please. At the American River College, I turned north on Walnut Avenue and reached King Arthur Place. According to Google Maps, this was supposed to provide through access to Creek View Way. Well, it turns out, no. Met a repairman doing some work on the small bridge as I crossed it. He laughed and said something like, "Was supposed to be sun, today." :o) Really positive attitude. This detour, while pleasant visually and socially, added about 0.6 miles to my run, which is primarily why I ended up at roughly 14.5 miles, today. Lots of homeowners outside of their homes today doing maintenance on their homes. For example, pruning, taking down holiday decorations, mowing lawns, digging in the dirt. Remembered, as I saw the large number of vehicles in the American River College parking lot, today represents the first day of classes for the spring semester. My run takes me around and through the north end of the Arcade Creek Nature Area, also part of the Arcade Creek Recreation and Park District, which borders the American River College to the east. As I cross Verde Cruz creek on Garfield, there is a graffiti inscription saying something to the effect of, "and there is always a light at the end of the tunnel." Continued a winding path to Winding Way, then east to Manzanita. There, I noticed Sacramento Violins, a strip-mall shop focusing on violins, violas, and cellos, featuring work by local Bulgarian-native master builder Yuriy Hristev Tchechmedjiev. Dawn wants to learn to play the cello, someday, so this sounds like a great starting point. Continuing east, I passed the previous point of return, Barrett Road, and climbed up Winding Way until it reached San Juan Avenue. From here, I turned south. I noticed a sign near Sumter Drive, which read, "Schweitzer Grove Nature Area". It turns out this is a 17.2 acre nature area with disc golf and walking trails. It is part of the Carmichael Recreation and Park District and it even has its own community-initiated blog page. Turning back west on Lincoln Avenue, I ran for about 2 km when I felt a minor pain in my right ankle area. I had stopped and adjusted my shoe's tongue about 7 km earlier, to relieve pressure. Kept running; Manzanita, Garfield, Walnut, then Gibbons Park and the flock of kept geese adjacent to the park. At the corner of Cypress Avenue and Edison Avenue, a woman and her children sold bags of oranges to passers-by. Perhaps the foul smell I notice running past that point in the evenings is refuse left over from the ad hoc business? Probably not; it smells more like a broken sewage pipe. The persimmons on the tree on Edison Avenue look very ripe but sadly out of reach. My legs, by this point, felt sore and tight. I was out of water. And then I was done. I walked a mile to cool down and felt my legs loosening considerably. By the time I reached home, I felt pretty loose. For running so far, I felt really, really, great. Other times running 14 miles: 2010-07-03 (strained my Achilles tendon); 2006-05-13 (complete disaster; only completed seven miles); 2006-02-18 (sore muscles and exhaustion). Looking back over the first ramping up I did in 2006, I remembered all the mistakes I made (see 2006-05-13, above). I must have made every single one. Feeling good this time likely means I am more serious and experienced, so it is going as it "should". 

Goal Time: to finish

Distance (running): ~23.3 km (~14.5 miles); plus one-mile cool-down walk; http://www.gmap-pedometer.com/?r=4235280; ~1,900 calories burned

Weight (after run): 76.0 kg (167.6 lbs), ?% body fat

Any irregular feelings, aches, pains, heart rate, and so forth?: Occasional pin-pricks in my knees near the end; legs stiffened up considerably in the last two miles or so. Some discomfort in my right ankle near km 16-18.

Foods eaten today: Pomegranate waffles x 4 + real maple syrup, Hammer Nutrition Gel x 3 (Apple Cinnamon, Chocolate, Raspberry), LL Cool J ultimate smoothie, nuun U Natural Hydration - Tangerine Ginger, whole wheat pita x 2 + hummus, Trader Joe's mac & cheese, red wine

Running Journal, Wednesday, 2011-01-12: "I'll Just Let Him Get His Exercise"

Running Journal, Wednesday, 2011-01-12
Resting heart rate: 58 bpm (60 second test, upon waking)

Body Mass Index (BMI): 22.5 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,827 calories
Weather: mostly clear; 0 km/h (0 m/h) winds; 85% humidity; 103 KPA (30.36 inches pressure)
Temp: 8 C (46 F)
Time: 7:30-8:15 p.m.

Terrain: flat; +/- 11 m (36 ft)
Goal Time: n/a

Comments: Heart rate a bit higher than normal when I woke, so took it easy this evening. Lots of people in attendance at the gym, tonight, so Dawn and I parked around the corner from the entrance. After I began running, Dawn headed toward the exterior corner of the gym, where she noticed a security guard intently watching me running off. She asked him, "What do you see?" The guard replied, "Saw some guy running off. I'll just let him get his exercise." To which she said, "My husband is going for a jog while I go for the gym; that might be him." I love it--the guard probably thought I was a thief attempting to bust into cars in the parking lot. Still sick; on a scale of 1 to 100, with 100 being perfectly healthy and 0 being dead, I feel about a 65. Congestion, so I talk funny, and feeling drained. This Saturday I run 14 miles. Attempted to keep my back straighter and seemed to succeed from feeling pain. The last time I ran 14 miles, about 6.5 months ago, I pulled my Achilles tendon after gulping down a Hammer Nutrition gel and running too fast and the way back. The last time I ran 14 miles, I also started just before 4:00 a.m. to beat the early-July summer heat. How far away those temperatures seem, now! No need to start at 4:00 a.m., this Saturday, to beat the heat. Projected low for Saturday morning is 4 C (39 F). Running out in the dark and back in the dawn light was exhilarating, though. Not sure whether I will run at the Parkway or in the local neighborhood. Will see how I feel. The skies were mostly clear, this evening, allowing clear visibility of the stars and the moon, which is approaching half-fullness. Near the end of the run, a cloud in the shape of a giant wing floated across the sky and passed in front of the moon, illuminating it in white. Other, alto-cumulus clouds, were also present, but farther away from the moon, and bathed in an orange light from the sodium-vapor lamps of the city.

Distance (running): ~6.44 km (~4.0 miles); http://www.gmap-pedometer.com/?r=4205867 ; ~580 calories burned
Weight (after run): 77.0 kg (169.76 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Sick, but no muscle aches

Foods eaten today: cup green tea with lemon juice x 2, oatmeal + raisins, garlic hummus + whole wheat pita, yaki onigiri x 3, egg-white salad sandwich on whole wheat bread, apple sauce cup, cherries,

Running Journal, Monday, 2011-01-10: Cheshire Moon

Running Journal, Monday, 2011-01-10

Resting heart rate: 66 bpm (60 second test, ~35 minutes after exercise)
Body Mass Index (BMI): 22.5 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,827 calories
Weather: mostly clear; 0 km/h (0 m/h) winds; 85% humidity; 102 KPA (30.22 inches pressure)
Temp: 3 C (37 F)
Time: 8:15-9:00 p.m.

Terrain: flat; +/- 11 m (36 ft)

Comments: Still on the mend from this weekend's illness. Coldest run of the year, to-date. Felt fine in double-layers and gloves. Feeling my way through keeping my back straight while running. After about 15-20 minutes, I start to hit my stride, keeping my core stabilized. Back felt fine when I finished, no problems. I did something wrong, tonight, though, because after 25-30 minutes, my right shoulder and right elbow felt tight and mildly sore. Slowing down relieved the soreness. Passed another runner near Mira Loma High School, otherwise the streets were empty of pedestrians. Granted, 8:15-9:00 p.m. is not prime-time for suburban walking, especially in the cold. Weight down to 77.0 kg again; I have lost weight while sick due to lack of appetite. Running in the semi-dark is almost perfect--cool weather, minimal distractions, and minimal visibility (enough to navigate by but not enough to see how far is left to go). Running without water, lately, and so far, no problems. Noticed I ran the ~4.0 miles in ~41 minutes, or 10:15/mile pace. The schedule calls for 30-45 minutes of running. Will think about whether or not to extend the run. The moon is waxing, again. Last night it seemed like just the slightest sliver. Tonight, a cat's eye partially opened.

Goal Time: n/a

Distance (running): ~6.44 km (~4.0 miles); http://www.gmap-pedometer.com/?r=4205834 ~580 calories burned

Weight (after run): 77.0 kg (169.76 lbs), ?% body fat

Any irregular feelings, aches, pains, heart rate, and so forth?: Right shoulder a bit stiff; also, sick.

Foods eaten today: cup green tea with lemon juice x 2, oatmeal + bananas + raisins, garlic hummus + whole wheat pita, tomato and red pepper soup + polenta, protein powder + water, yaki onigiri x 3, chocolate square, hot chocolate + marshmallows 

Timex Ironman Sleek 50-Lap Full-Size

My new watch, purchased on Tuesday, January 4, at REI for ~$65.

Timer and chrono features only, unlike my previous watch, which had GPS functionality (via a separate unit).

Working great, so far.

Running Journal, Saturday, 2011-01-08: Running While Sick, or, "Use Your Arms"

Running Journal, Saturday, 2011-01-08

Resting heart rate: 56 bpm (60 second test, ~45 minutes after exercise)
Body Mass Index (BMI): 22.67 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,839 calories
Weather: cloudy; 0 km/h (0 m/h) winds; 89% humidity; 102 KPA (30.06 inches pressure)
Temp: 4 C (39 F)
Time: ~3:22-4:35 p.m. (1:13) ; 12:10/miles

Terrain: flat; +/- 8 m (~23 ft)

Comments: Upper respiratory congestion, today. Ran six miles. Saw five peacocks, one duck, and two swans on Park Road. First long run with my new watch; I prefer a one-button timer reset, whereas this watch requires the user to hold the button for three seconds to reset the timer. Not a deal-breaker, but adds additional strain to the watch band. Otherwise everything worked out fine. Several weeks into winter, so temperatures are approaching the lowest points of the year. Coming from Wisconsin, however, this still seems fairly mild (-10 F expected, there, this evening). As I ran south on Mission Avenue, I passed a teenager on the opposite side of the street. "Use your arms," he suggested, reinforcing the message by moving his arms in an exaggerated motion. I laughed and said, "It's less strenuous this way." When I run, I minimize movement in my arms as much as possible. Every bit helps on long-distance runs. I passed a street called "Libby Way" which reminded me of a friend. Perhaps I will have a camera in hand on a future run to capture it. Read this week in Galloway's Book on Running tightness in the lower back can occur from leaning too far forward while running. So, this week, I ran with a straighter posture, and, voila, no back pain. Beautiful. My legs chafed, however, so, next week I will have to remember to apply Body Glide.

Goal Time: n/a

Distance (running): ~11.15 km (~6.0 miles); http://www.gmap-pedometer.com/?r=4223159; ~407 calories burned

Weight (after run): 77.6 kg (171.11 lbs), ?% body fat

Any irregular feelings, aches, pains, heart rate, and so forth?: No (!)

Foods eaten today: cup green tea with lemon juice, pomegranate toaster waffles x 4 + real maple syrup, milk, cornbread square x infinity

Class Schedule Spring 2011

Coming up for air and looking at local class schedules for Spring 2011.

Looks like a repeat of Fall 2010.

CSUS Spring 2011 Class Availability

1. CSC 132 - Computing Theory (3 Units)
   
   
• TR 4:00-5:15 p.m.; Meiliu Lu; 0/30 seats available
  
  
2. CSC 139 - Operating System Principles (3 Units)
   
   
• TR 3:00-4:15 p.m.; Du Zhang; 0/30 seats available
  
  
3. STAT 50 - Intro Probability+Stat (4 Units)

• MWF 10:00-10:50 a.m.; T 10:30-11:20 a.m.; Coskun Cetin; 0/30 seats available
  
  
• MWF 1:00-1:50 p.m.; T 1:30-2:20 p.m.; Coskun Cetin; 1/30 seats available

CSUS Open University cost per credit for Spring 2011 is $221/unit. So, either $663 or $884, for one semester-length class.

UC-Davis offers a similar program, called Open Campus. They charge $250/unit, so maybe $750 or $1,000 for one quarter-length class.

What About Matriculating As A Conditionally Classified Graduate Student?

• Costs rise 317% for one Spring 2011 three-credit class: $2,102 for 1-6 units. For 6.1+ units, it costs $3,251. CSUS requires 30 units to graduate, so, if working full time and taking two classes each semester: ($2,102 / 6) = $350 * 30 = $10,500
  
  
• Matriculation for Spring 2011 occurred last Fall; matriculation for Fall 2011 remains open until March 1, 2011.
  

What About Taking The Classes At UC-Davis And Transferring Them to CSUS?

• Neither UC-Davis nor Los Rios Community College offers a comparable course for STAT 50.
  
  
• Neither UC-Davis nor Los Rios Community College offers comparable courses for CSC 132 or CSC 139.

What About Graduate School At UC-Davis Instead?

• ...

What About Graduate School Via Accredited Online School?

• Possibly...

Running Journal, Wednesday, 2011-01-05: Running Without a Net, New Watch, and the Pros and Cons of Public Farting

Running Journal, Wednesday, 2011-01-05

Resting heart rate: 56 bpm (60 second test, ~60 minutes after exercise)
Body Mass Index (BMI): 22.67 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,839 calories
Weather: clear; 0 km/h (0 m/h) winds; 92% humidity; 103 KPA (30.28 inches pressure)
Temp: 5 C (41 F)
Time: ~8:00-8:50 p.m.

Terrain: flat; +/- 6 m (~20 ft)

Comments: So, may as well get the two public farting events out of the way first--neither of which involving me directly, thankfully. Near the corner of Rowena Way and Maison Way, I ran past a group of about five or six people standing outside laughing, as though they were saying their extended goodbyes after socializing. Another man exited the house, remarking about how he had really "dropped one" inside. This stimulated a round of good-natured accusations and joking back and forth about the topic. Fun. The second incident occurred just after I ran past a man who probably weighed well over 200 pounds, near Jonas Larkspur Park. About 10 seconds later, I hear from him a very loud farting noise. Funny? Disgusting? I will let you, dear reader, judge for yourself. I forgot my water and directions, so in effect, I was running without a net this evening. Everything went fine, however--sighting in Orion in the southeast helped immensely with my sense of navigation. Re-running Berkshire Way, as it starts out going south and then twists slowly to the east, I was conscious of the changing direction and mentally was prepared for running across the north/south Morse Avenue. At several points I passed homeowners standing quietly near their properties; this has the potential to be somewhat surprising, since I go for miles without seeing anyone at all. It takes my eyes a few moments to adjust as I run between well-lit yards and darker ones, so I may not always notice them immediately. I usually make the attempt to say hello. I purchased a new watch on Tuesday evening, and am wearing it for the first run this evening. I did not really use any functionality other than the clock, but the Indiglo feature works great. Have felt really drained these past few days. I assume from my near-half-marathon on Saturday, but not 100% sure. My lower-left back has been just a bit sore, enough to notice, these past few days. Qualms come and go in my mind; I am remembering why I quit running back in 2007. Definite warning signs then, which I was right to heed. So feeling some soreness now gives me pause. When I run faster, like I did at the end of tonight's run, I do not feel the soreness in my back, which is good. It may be my body producing endorphins which masks it, however. I should have a better idea of how it feels on Thursday, after any rush has worn off. I did a better job hydrating throughout the day, today, and I ate a bit more before running, which I think helped. Felt strong at the end. Running in other peoples' neighborhoods is not as interesting to me as running around my own. Things seem pretty much the same in suburbia, no matter which area I am in. There is one home at the corner of Joseph Avenue and Jonas Avenue which looks like a palatial palace, however, complete with bubbling fountain. A real pleasure to run past. I enjoyed running past the four parks this evening, as well: Deterding, Crabtree, Winterstein Community, and Jonas-Larkspur. Lots of people getting home or leaving friends' homes. The sight of two quick amber flashes as some unseen person unlocks their car in the distance; a garage door opening, revealing a homeowner and their personal sense of organization; a family hauling their trash to the curb for pickup. Most people either have taken down their holiday displays of lights or leave them unplugged. Have noticed during the day I have not felt as hungry these past two days; at times, feeling uncomfortably overfull. At the same time, forcing myself to drink lots of water (~20-40 ounces over the course of a few hours) at first seems uncomfortable (after all, why drink water if feeling full?) but then feels really good, as though it helps my body work through whatever it needs to do. Still eating less than normal, though; not sure if it means I have a touch of illness, not getting enough sleep, or maybe a combination of the two.

Goal Time: n/a

Distance (running): ~6.44 km (~4.0 miles); http://www.gmap-pedometer.com/?r=4205867 ; ~580 calories burned

Weight (after run): 77.6 kg (171.11 lbs), ?% body fat

Any irregular feelings, aches, pains, heart rate, and so forth?: Lower-left back still somewhat sore from Saturday's run; felt sore during slow first half of the run, but better when I started running faster near the end...not sure what to make of this

Foods eaten today: oatmeal + raisins + banana, egg-salad sandwich on whole wheat bread, green tea + lemon juice x 2 cups, whole-wheat pita + hummus, yaki onigiri x 3, Oskri Organics original coconut bar

Marathons on April 30, 2011

My current training schedule has me reaching marathon-striking distance around April 30, 2011. So what marathons fall on that day?

1. Country Music Marathon (12th Annual), Nashville, TN
2. Muddy Marathon (3rd Annual), Newfoundland, NJ
3. Kentucky Derby Festival Marathon (10th Annual), Louisville, KY
4. Run For the Lakes Marathon (4th Annual), Nisswa, MN
5. The Deleware Trail Marathon (14th Annual), Newark, DE
6. Waushara County Crime Stoppers JailBreak Marathon (3rd Annual), Wautoma, WI
7. Christie Clinic Illinois Marathon (3rd Annual), Champaigne/Urbana, IL

Hmm.

Running Journal, Monday, 2011-01-03: Orion In The Southeast

Running Journal, Monday, 2011-01-03

Resting heart rate: 57 bpm (60 second test, 40 minutes after exercise)
Body Mass Index (BMI): 22.85 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,846 calories
Weather: mostly clear with light fog; 0 km/h (2 m/h) winds from the NE; 90% humidity; 102 KPA (30.17 inches pressure)
Temp: 4 C (39 F)
Time: ~8:05-9:05 p.m.

Terrain: flat; +/- 6 m (~20 ft)

Comments: Dropped Dawn off at the gym this evening and ran the local route I planned last Monday. The first mile went fine; the second mile, however, with the gradually turning, darkened Berkshire Way, completely disoriented me. I started straight south, and ended up turning and running east, with the street, until I crossed Morse Avenue. My memory of Morse Avenue from last Monday was only the portion south of Hurley Way; it took me a minute to remember Morse Avenue runs north-south and also extends north of Hurley Way. Once I grasped this, I continued east and found the next street on my list of directions. A momentary hiccup, but an unpleasant feeling, nonetheless. The feeling continued as I made my twisting way through Dom Way to Rushden Drive to Greenhills Road to Sebastian Way to Gladstone Drive and back to Greenhills Road. Doing it once, the next time will be a snap. Felt drained, this evening, most likely from Saturday's near-half marathon run. Ran slowly as a result. About halfway through the run, I realized sighting the constellation Orion in the south-east would greatly reduce the sensation of disorientation I felt as I twisted this way and that on my run. And it did. Noticed my pulse seems lower than usual, this evening, for having run for 45+ minutes; this may be from the slow pace I ran. Near the end of the run, near Jonas Larkspur Park, I saw a thick layer of ground fog. I decided to run through it, but after hitting a few steps of heavily wet grass, decided against it. Tonight's run represents a major improvement in safety over last Monday's run. Will probably keep running it in the future.

Goal Time: n/a

Distance (running): ~6.44 km (~4.0 miles); http://www.gmap-pedometer.com/?r=4205867 ; ~580 calories burned

Weight (after run): 78.2 kg (172.43 lbs), ?% body fat

Any irregular feelings, aches, pains, heart rate, and so forth?: feeling more tired than usual

Foods eaten today: buckwheat pancakes with berries and real maple syrup, blackberries, milk, egg-salad sandwich on country potato bread, hard-boiled egg, whole wheat pita with hummus, green tea with lemon juice

Home Energy Usage - Oct 2007 - Jan 2011

Random data nerd analysis I did this week. Select the image for a larger version.

Notes

• Electricity usage relatively stable
  
  
• We use gas for heating purposes, which spikes costs in the winter months
  
  
• Our property manager recently (within last three months) contracted with Brower Mechanical out of Rocklin, CA, to participate in the SMUD Home Performance Program.
  
  
• New insulation layer in the attic (not sure how thick)
  
  
• New, insulated ductwork in the attic
  
  
• New attic vents
  
  
• Sealed many open-air spots in the attic
  
  
• Two bedroom, one-story duplex, no basement; about 750 square feet

Running Journal, Saturday, 2011-01-01: OMG Ponies

Running Journal, Saturday, 2011-01-01

Resting heart rate: 66 bpm (60 second test, 75 minutes after exercise)
Body Mass Index (BMI): 22.5 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,827 calories
Weather: overcast with minor precipitation; 8 km/h (5 m/h) winds from the NE; 92% humidity; 102 KPA (30.18 inches pressure)
Temp: 6 C (43 F)
Time: 11:30-1:54 p.m. (~2:24), ~11:30/miles

Terrain: flat; +/- 24 m (~80 ft)

Comments: Happy New Year! :o) Originally had hoped to get up before the sunrise and see the first light of the new year. I ended up staying up late and sleeping in. However, it was just as well--the cloudy and misty day obscured any direct sight of the sun anyway. I ran 2.5 miles farther than last Saturday, for a total of 12.5 miles. Thought I was only going about 12.0 miles. Struggled a bit; I think I need to improve on hydration and fueling the day before the long run, now. After I started using the Hammer Nutrition Gels, I felt (much) better. Starting to look into 5K races on March 5 (Sacramento Trail Run Series 5K), March 26 (nothing on the 26th, yet; on the 27th is the Nutrition Fuels Fitness 5K), and April 16 (no 5K events locally, yet; in Stockton there is the Spear-It 5K in conjunction with the Asparagus Festival :o)). I have run 43 consecutive days--really feeling strong. Pulling out my Galloway's books on Running and Marathon for tips and advice, again. Saw a sign on a garage on Park Road which said "Whoa" (area of horse barns and such). Saw the peacock and two swans at the home on the eastern end of Park Road. Kept my waterproof list of directions safely within my pocket this time. I love the fresh smells and humidity after a rain. Discovered Mason Lane near American River College; turned out to offer some lush views of the opposite side of Winding Way, near the larger estates in that area. It connects with Hope Lane, which Google Maps says goes through to Walnut Avenue, but in reality has a gated fence preventing motorized vehicle access. At the corner of Hope Lane and Walnut I passed two very friendly, fenced-in miniature horses. I used an analog watch I received as a gift at work to to record my run/walk breaks. It did not work very well. I ended up running for six minute increments most of the time, with one-minute breaks. Roughly. There was one stretch from California Avenue to Grant Avenue (just under 1/2 mile) where I completely forgot to look at my watch. After I reached the stopping point, I meandered back through Mira Loma high school campus. I saw a homeless man sleeping in the small entrance to the women's lavatory, his bike propped up against the door. In the middle of the commons, someone had piled together approximately 30 grey plastic garbage cans, upside-down.

Goal Time: n/a

Distance (running): ~21.33 km (~12.5 miles); http://www.gmap-pedometer.com/?r=4211483; ~1,700 calories burned

Weight (after run): 77.0 kg (169.76 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Occasional pin-pricks in my left knee

Foods eaten today: half serving of oatmeal + raisins, banana (two), Hammer Nutrition Gel x 2 (Apple Cinnamon), LL Cool J ultimate smoothie, hard-boiled egg

Running Journal, Wednesday, 2010-12-29: Last Run of the Year, Windy Clearings, Orion Ascending

Running Journal, Wednesday, 2010-12-29

Resting heart rate: 70 bpm (60 second test, 15 minutes after exercise)
Body Mass Index (BMI): 22.73 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,846 calories
Weather: windy, moonless, perfectly clear night skies; 14 km/h (9 m/h) winds; 60% humidity; 29.87 inches pressure
Temp: 6 C (43 F)
Time: 7:30-8:15 p.m.

Terrain: flat; +/- 11 m (36 ft)

Comments: The last run of this year met me with relatively cool and perfectly clear night skies. Rains and winds over the last two days have cleared the air of aerosols and clouds. I saw about a dozen newly- and previously-topped trees on my run. The aesthetics repulses me. The bulbous stumps remind me of amputations, while the frantic regrowth of suckers and sprouts reminds me of a witch's broom. About half-way through my run, however, I caught myself in judgments and attempted to find compassion for the homeowners maintaining their properties. My intuition tells me most people, given adequate time, money, education, and/or energy, might tackle tree maintenance in a way much healthier for the tree. It becomes a win-win: healthy trees mean higher property values and easier tree maintenance in the long run. So what can be done? Something I will be thinking about over the next weeks, for sure. As I passed the Aldar Academy, I saw two people crossing the empty parking lot, followed by screeching of metal on metal as an unseen gate opened to allow them access. A fair number of homeowners failed to turn on their yard displays this evening. Some, but not many, yard displays suffered damage during the high winds on Tuesday evening. Above me, to the east, I noticed the constellation Orion for what seemed like the first time this season. Beautiful. The other constellations remain unidentifiable to me, presently. The running seemed easy this evening. I forgot my water bottle, which allowed me to focus on running unencumbered. My Timex 5B501 Speed + Distance watch's display no longer works, though I replaced the battery on Dec 11. So I will need something to replace it with before this Saturday's run of 12 miles. All I really need is a watch which can time my run while simultaneously counting down six minute intervals. What is the benefit of 150 laps on a Timex watch? I do not understand. I guess you can store your last 150 times, sort of like a portable spreadsheet. Makes sense. Still looking for a watch, but out of time tonight.

Goal Time: n/a

Distance (running): ~6.44 km (~4.0 miles); http://www.gmap-pedometer.com/?r=4205834 ~580 calories burned

Weight (after run): 77.8 kg (171.5 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None

Foods eaten today: oatmeal + raisins + banana, walnuts, almonds, See's Peanut Brittle, V-8, Kirkland Chocolate Meal Replacement Shake, whole wheat pita + hummus, faux-chicken strips + hummus + spinach whole wheat tortilla wrap, green tea with lemon juice (two cups), hard-boiled egg, orange, Fuji apple, Siggi's Vanilla Bean yogurt

Topped Trees in Sacramento

A beautifully windy and wet walk, tonight.

Have observed on many occasions, while walking and running, trees without branches in front yards. Just about every time, I wonder why homeowners choose to do this. Invariably, by the time I get home, other priorities arise and I forget to investigate. I have theorized various explanations:

• Height control
  
  
• Root control (sidewalks, foundations, and so forth)
  
  
• Overall tree health--perhaps the prevalence with which it seems to occur means it falls under proper tree maintenance practices

It seems a simpler answer exists--homeowners, for whatever reason, are systematically mutilating their trees.

Resources

1. City of Sacramento, "Why Topping Hurts Trees (PDF)": http://www.cityofsacramento.org/transportation/urbanforest/uf-media/why-topping-hurts-trees.pdf
   
   
2. Sacramento Tree Foundation: http://www.sactree.com/treetip.aspx?7 (reprinted via http://www.plantamnesty.org/stoptopping/5reasons.aspx, "5 Reasons to Stop Topping Trees")
   
   
3. http://agnewsarchive.tamu.edu/dailynews/stories/FRSC/Feb0907a.htm

Notes

• "Topping is a kind word for the indiscriminate butchering of a tree," Johnson said. "It is the most harmful tree-pruning practice known, yet is very common." (http://agnewsarchive.tamu.edu/dailynews/stories/FRSC/Feb0907a.htm)
  
  
• The above article suggests hiring a qualified tree trimmer certified by the International Society of Arboriculture, or visiting ISA's Web site at http://www.treesaregood.com

Running Journal, Monday, 2010-12-27: Quiet Morse Avenue

Running Journal, Monday, 2010-12-27

Resting heart rate: 61 bpm (60 second test, 50 minutes after exercise)
Body Mass Index (BMI): 22.73 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,846 calories
Weather: mostly moon-y; calm 4 km/h (3 m/h) winds
Temp: 9 C (47 F)
Time: 7:30-8:15 p.m.

Terrain: flat; +/- 11 m (36 ft)

Comments: A bit of a dangerous time of transition, as the rhythms of my schedule have changed this week to allow Dawn the opportunity to attend classes at the 24 Hour Fitness gym near our home. Dangerous only because there is power in the established routine--changing schedules opens the possibility to excuses for not exercising. So, while Dawn attended yoga for the first time this evening, I struck out on a hastily-prepared may from http://gmap-pedometer.com to explore the area bounded roughly by Fulton Avenue on the west, Watt Avenue on the east, Fair Oaks Boulevard on the south, and Hurley Way on the north. It turns out Hurley Way and Fair Oaks Boulevard do not offer much in the way of walkability, at least in this area. Limited to no sidewalks, narrow "bike path" shoulders just a few feet wide, little street lighting, and 35-40 mph traffic. At night, this makes for a dangerous mix. The residential areas on San Ysidro Way, Castec Drive, and La Sierra Drive were quiet and pleasant. I passed a father and son rolling furniture on a dolly from their house to a truck parked on the street. I tried hard to smell the great food available at Danielle's Creperie at the corner of Watt Avenue and Fair Oaks Boulevard, but to no avail. At Morse Ave, I turned north. A number of small estates lie along the stretch between Fair Oaks Boulevard and Hurley Way and the quiet and their silent presence impressed me greatly as I ran. The Winterstein Community Center and the Kenesset Israel Torah Center call Morse Avenue home. I ended my run at the corner of Morse Avenue and Hurley Way, across from the "Hurley Plaza" strip mall featuring "Price Cutter Market," "Hurley Cleaners," a "Hurley Mailbox and Postal Service," and "Hurley Water World". The Soil Born Farm Urban Agriculture Project -- Hurley Way Farm‎ exists right at this corner as well. This is where we pick up our Community Supported Agriculture box of vegetables each week. In terms of Walkability Score, the area ranges from 49 ("Car Dependent") at the corner of Fair Oaks Boulevard and Morse Avenue, to 75 ("Very Walkable") at the corner of Fulton Avenue and Howe Avenue. Watt Avenue ranges from 51 ("Somewhat Walkable") at Hurley Way to 65 ("Somewhat Walkable") at Fair Oaks Boulevard. Somewhat ironically, the Walkability Score depends on walkable access to resources, not how pleasant it is to walk in an area. The suburban area I enjoyed running in so much this evening, for example, gets a score of 35 ("Car Dependent") even though it is right next to Arden Park. The sky overhead this evening was mostly clear (no moon) with mottled clouds reflecting the orange sodium-vapor lights of the city. I only passed one other person on the streets, a biker with no reflective gear or lights. I also passed the first (of many, most likely) discarded Christmas tree of the season on Hurley Way this evening, a few strands of tinsel still hanging from its boughs. I think my next run will likely avoid Hurley Way and Fair Oaks Boulevard as much as possible, sticking to the quieter, residential streets and even four parks in the Arden Manor Recreation and Park District: Deterding, Crabtree, Winterstein Community, and Jonas Larkspur. The only downside is getting home a bit later. The upside is the opportunity to do cross-training on alternate nights...will investigate.

Goal Time: n/a

Distance (running): ~6.44 km (~4.0 miles); http://www.gmap-pedometer.com/?r=4205834 ~580 calories burned

Weight (after run): 77.8 kg (171.5 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: oatmeal + raisins + banana, walnuts, almonds, V-8, egg-salad sandwich on potato bread, whole wheat pita + hummus, faux-chicken strips + hummus + spinach whole wheat tortilla wrap, green tea with lemon juice, non-alcoholic Bailey's Irish Creme-flavored black tea

Kentucky's Bybee Pottery

Last night a friend shared some Bybee pottery she purchased many decades ago, from her younger years in Kentucky.

It turns out Bybee Pottery claims to be "The oldest existing pottery west of the Alleghenies...."

Back in the day, so to speak, the owner of Bybee Pottery made her a few custom pieces. She says they sell "seconds" but even the "perfect" pieces have imperfections because they are hand-made.

http://www.bybeepottery.com/history.html

Noting for the future.

UPDATE: Also, "Blue Monday" candy, via. Would love to try some Bourbon Balls. :o)

Also, "wooling", an expression meaning to needle someone to the point of exasperation. I hadn't heard that one before.

Amtrak: Sacramento to Chicago

Crazy train? (obligatory link)

Amtrak - Cost of One-way Sacramento to Iowa Trip

Two, one-way coach tickets for Friday, May 20, between Sacramento, CA and Osceola, IA, currently costs $258 ($232.20 with AAA discount).

Adding a two-bed Roomette adds $457, bringing the cost to $715 ($689.20 with AAA discount). With the purchase of a Roomette, Amtrak includes three meals per day.

http://amtrak.com

Amtrak - My Solo Trip Experiences In 2003

In 2003, I traveled solo from Sacramento, California, to Osceola, Iowa. From there I took a Greyhound bus north to the Lake Superior region.

The good:

• The trip took 42.5 hours, a decent pace.
  
  
• I loved the views and spent most of my time in the observation car.
  
  
• During the corridor between Sacramento and Truckee, docents from the Sacramento Railroad Museum narrate points of interest. While wandering around the snack car, I had an opportunity to spend some time talking with two of them in-person, which was fun and overwhelming at the same time.
  
  
• Food is decent
  
  
• The "Big 10 curve" descent at dusk into Denver, Colorado still remains as one of the most beautiful sites I have seen; city lights in the hills against a sunset to die for.
  
  
• Views, views, views
  
  
• No Transportation Security Administration security checkpoints

The bad:

• Coach seating, with reclining 40-degree seats, felt cramped, and I slept poorly.
  
  
• Going solo was lonely
  
  
• Coach means open seating; you may or may not have a companion next to you. My first night, empty seat. The second night, a woman returning from visiting her husband who had recently taken a job in Colorado.
  
  
• Limited dining space means you share a table; hit or miss. Met an interesting gentleman who chose rail because of a fear of flying.

The ugly:

• A failed latch on a sliding door between railcars meant the door slid back and forth all night long

Amtrak - Other Sites

http://seat61.com/california-zephyr.htm - This was the site which re-kindled my interest this evening

http://wikitravel.org/en/Amtrak - Details some of the politics and history behind Amtrak

Running Journal, Saturday, 2010-12-25: Hidden Path

Running Journal, Saturday, 2010-12-25

Resting heart rate: 54 bpm (60 second test, nine hours after exercise)
Body Mass Index (BMI): 22.38 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,821 calories
Weather: overcast with pre-downpour sprinkles; 8 km/h (5 m/h) winds
Temp: 12 C (50 F)
Time: 11:00-12:50 p.m., (1:50), ~11:00/miles

Terrain: mostly flat; +/- 27 m (88 ft)

Comments: Today's subtitle is adapted from the second of three films in Director Yoji Yamada's award winning trilogy, "The Hidden Blade". An excellent film and you should see it. The hidden path I walked for the first time today exists as a private road between Cuevas Court and Hillcrest Way, near Mira Loma high school. I had no idea it existed until my next-door neighbor shared it's existence earlier this week. As I exited onto Cuevas Court, I saw hundreds of birds flocking together in a tall deciduous tree; a beautiful sight and a pleasure to hear. I think they realized something was happening, weather-wise, for about 45 minutes later a heavy downpour began. Happily, I was safely home by this time. Rewinding to the beginning of my run, I ran north of Harry Renfree Field, past the horse farms of Park Road, which is nestled just south of the Business-80 off ramp to Auburn Boulevard. At the end of Park Road lies a home with a magnificent pond and a collection of geese and three peacocks. Two of the peacocks were calling from their perch on the fence, while another sat nestled in the branches of a nearby tree. I turned north onto Auburn Boulevard, passing a string of decaying strip malls and crumbling surface streets. At Myrtle I swung east, passing American River College to the north, continuing onto Hemlock. At this point I realized I must have dropped my sheet of directions, or left it at home. I had a pretty good idea of where I was going, and managed to wind my way around the Arcade Creek Nature Area to Winding Way. The upper-right button on my watch stopped working after last Saturday's rain. I can time my interval run/walks, but only in increments of six minutes. So, I ran five minutes, reset the timer to six minutes, walked for one minute, and repeated. Not perfect, but it sufficed. I felt the most anxiety running east on Winding Way: was I supposed to cut down to Lincoln at Manzanita, or keep going? I knew I was supposed to spend two miles on Winding Way, so I kept going, not sure what street to choose, but hoping I would recognize it when I saw it. It began to lightly sprinkle. Jan Drive? Did not seem right. Barrett Road? Yes, that sounds about right--and it was. Barrett Road turned out to be somewhat hilly, which was a nice break. And at the end--Lincoln Avenue; I was home free. I used two Hammer Nutrition Gels this week, spaced about 45 minutes apart. They helped a lot--I slept in later than I expected and ate only two bananas and a brownie before departing, so I felt a bit tired by mile seven on Barrett Road. Just magical stuff--changes the run from dreary soreness to refreshed optimism. At Gibbons Park, I plucked what I thought was an orange from a tree overhanging a property fence. It turned out to be an under-ripe grapefruit, so I discarded it. Roads were nearly empty today; I had no problem crossing four lane streets as I needed to. A number of people were out on walks or walking their dogs. Some home-owners were wandering around their properties in various stages of undress. At a few places, I heard happy children playing with (presumably) new toys. At the corner of Alexon Way and Adelaide Way, I heard the strangest squawking--it sounded vaguely chicken-like, but it was a bit creepy. Found a few more yards with every square inch covered in holiday cheer. Found a home for sale on Lincoln Avenue with an asking price of $525,000--and not even that great, in my opinion. Felt a bit warm early on; unzipping my top layer kept me cool. Later, after my run ended, as the cold front from the approaching storm picked up, I appreciated the ability to zip-up and conserve heat. It is a bit hard to predict the weather in the winter. I would take it over the summer heat any day, though. Overall, a pretty easy run--the Hammer Nutrition gels probably saved my butt, again, though. I used only one 12-ounce bottle of water and electrolytes for the ten mile run. Exploring the local community is becoming a great source of variety for me--better even than the Parkway, I think, because it is a loop, not an out-and-back, so I only see things once. This run also marks the end of five consecutive weeks of running (!). I am really looking forward to using the "Seinfeld Method" to track my progress on a Microsoft Excel spreadsheet every time I complete a run or a walk during the week. The unbroken chain idea really works.

Goal Time: n/a
Distance (running): ~17.75 km (~10.0 miles); http://www.gmap-pedometer.com/?r=4204032 ~1,424 calories burned

Weight (after run): 76.6 kg (168.87 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: bananas (three), Hammer Nutrition Gel (Apple Cinnamon, Vanilla), nuun U Natural Hydration - Tangerine Ginger, homemade chocolate-pumpkin brownie, Barefoot Cabernet wine, Buca di Beppo's: Mediterranean panzanella salad + Mozzarella garlic bread + spaghetti with meatballs + penne san remo, Dreyer's chocolate chip ice cream + Smucker's Chocolate Fudge magic shell

Wikipedia - Fundraiser Appeal Graphics Design Fail

Every image of Mr. Wales in this campaign makes me want to scratch my eyes out; Mr. Wales looks like a washed-out weasel against pure-white backgrounds.

Running Journal, Wednesday, 2010-12-22: Welcome Winter, or, First Frogs

Running Journal, Wednesday, 2010-12-22

Resting heart rate: 62 bpm (60 second test, 50 minutes after exercise)
Body Mass Index (BMI): 22.91 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,852 calories
Weather: "where did the moon go?"-cloudy; 4 km/h (3 m/h) winds
Temp: 12 C (53 F)
Time: 7:00-7:45 p.m.

Terrain: flat; +/- 10 m (30 ft)

Comments: It's the second day of Solstice--winter has arrived. I heard the sound of chirping frogs this evening near Mira Loma high school, one of my favorite outdoor noises. No moon this evening; apparently it rose at 5:27 p.m. and will set on Thursday morning at 8:28 a.m.. Unlike Monday, the clouds completely obscure the overhead skies tonight. For a few minutes, I thought about next steps; education, career. Then something distracted me, probably a passing vehicle, and my attention shifted elsewhere--a persimmon tree I pass, the stinky corner near Cypress Ave and Pasadena Ave, the sodium-vapor security lights of Gibbons Park, breathing, vehicles, and so forth. I noticed people walking about this evening; one couple ran past with their dog on a leash; a man walked by talking on his cell phone; a few people talked at their front door; a UPS delivery driver dropped off packages. Felt a bit tired this evening; at the same time, I finished strong. I blame the dark chocolate gelato and homemade pumpkin/chocolate brownie sundae I ate before running. Ten miles on Saturday--realized my long run will be on Christmas day, so will have to get it done early, before going out to eat.

Goal Time: n/a
Distance (running): ~6.44 km (~4.0 miles); http://www.gmap-pedometer.com/?r=4201830; ~480 calories burned
Weight (after run): 78.4 kg (172.87 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: oatmeal + raisins, walnuts, almonds, V-8, egg-salad sandwich on potato bread, blueberries, faux-chicken strips + hummus + spinach whole wheat tortilla wrap, green tea with lemon juice (two cups), hard-boiled egg, dark chocolate gelato + homemade pumpkin-chocolate brownie sundae, yaki onigiri

Local Sacramento Banking Options

Looking at new, local banks:

1. The Merchant's National Bank
2. River City Bank
3. Tri Counties Bank
4. Schools Financial Credit Union
5. Sacramento Credit Union

#1 The Merchant's National Bank

Free checking; online banking; ATM/debit card; no transaction fees (?); $100 minimum to open; not sure about overdraft/NSF fees.

#2 River City Bank

Free checking; online banking; Visa ATM/debit card; $100 minimum to open; $28.50 each time an overdraft is paid

#3 Tri Counties Bank

Free checking; online banking; ATM/debit card; $100 minimum to open; $29.50 each time an overdraft is paid

#4 Schools Financial Credit Union

Free checking; online banking; ATM/debit card; $100 minimum to open; $25 each time an overdraft is paid

#5 Sacramento Credit Union

Free checking; online banking; ATM/debit card; $100 minimum to open; $24 each time an overdraft is paid

Running Journal, Monday, 2010-12-20: Sailor Moon, Farewell Fall

Running Journal, Monday, 2010-12-20

Resting heart rate: 79 bpm (60 second test, 15 minutes after exercise)
Body Mass Index (BMI): 23.37 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,871 calories
Weather: partly moony, 12 km/h (8 m/h) winds
Temp: 9 C (48 F)
Time: 7:15-8:00 p.m.

Terrain: flat
Comments: I think a great super-power in real-life would be the power to have horses whinny when someone says "Blücher". The run tonight went smoothly and swiftly. Immediately noticed bright, silvery-lined cloud-banks to the east, where the night sky shone like twilight. To the south and west, between the cloud-cover, lay inky patches of midnight blue. It was only after a few minutes, after I reached a clearing in the tree canopy near my home, when I realized tonight's full moon represented the source of the illumination. It appeared to me only twice this evening, a shining disk with lots of clouds to light up. Really grand. At Mira Loma high school, two kids asked me where Norris Avenue was. I pointed it out and continued. Every time I go out, I think about the smell of sewage as I pass near the corner of Gibbons Park, Pasadena, and Cypress Avenue. I think a pipe has burst underground near that location. I attempted to run a bit further forward this evening, with my feet striking the ground under my torso. Not sure how successful this became. I have been fighting a bit of a cold these past two days, so I think I felt it a bit this evening, in terms of struggling. I wondered as I ran through Gibbons Park why the north half has low-pressure sodium vaporo security lighting, while the southern half, near the community center, has high-pressure sodium vapor security lighting. There really is not a lot to think about while running, obviously. I noticed a giant inflatable polar bear, which is awesome, but I still like the 20-foot inflatable snowman the best. One driver failed to stop at the intersection of Gibbons Drive and Edison Avenue this evening. As I returned home, a person flagged down a passing truck with "Hooooo!" noise. The driver of the truck circled back and stopped to chat. As I walked past, the driver pulled the truck into the street, then reversed it into the person's driveway, grinding heavily as they shifted the gear into reverse. "Hooooo!" the person exclaimed. Near Mira Loma high school again, at the end of my run, I think I passed the same two kids from the beginning of my run. Everything ended well. No pain. As I came in the driveway, Dawn greeted me as she looked into the sky for signs of a lunar eclipse, which is supposed to occur this evening. Unfortunately, conditions have degraded and the clouds completely cover the moon. I started thinking about signing up for 5K races in a few weeks; not sure which ones are available, but it is a good indicator of how fast the eventual marathon might go. Also thought about the first 5K race I ran, way back on Saturday, April 22, 2006, and the song, "Your Song," by Elton John, which I heard on the way home that morning. It reminded me of Dawn. :o)

Goal Time: n/a
Distance (running): ~4.0 miles (~6.44 km)
Weight (after run): 80.0 kg (176.4 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: oatmeal + raisins + banana, walnuts, almonds, V-8, egg-salad sandwich on potato bread, blueberries, faux-chicken strips + hummus + spinach whole wheat tortilla wrap, green tea with lemon juice (two cups), Organic Food Bar's Kids Keerunch! Chocolate Brownie Crunch

Running Journal, Saturday, 2010-12-18: Pre-Winter Showers

Running Journal, Saturday, 2010-12-18

Resting heart rate: 59 bpm (60 second test, 6 hours after exercise)
Body Mass Index (BMI): 22.62 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,768 calories
Weather: steady pre-winter showers with winds moderate both in speed and temperature
Temp: 12.8 C (55 F)
Time: 2:00-3:47 p.m.

Terrain: flat; +/- 14 m (50 ft)
Comments: The upcoming winter solstice marks the official beginning of that season. Fall, it seems, has decided to go out with a storm, releasing several inches of rain on California's Central Valley. Let me just get it out of the way--I can find no justification to persuade people to run extended amounts of time in rainfall. With soggy shoes, wet clothing, and wind-blown rain making for poor visibility, running for 115 minutes in the rain does not necessarily make for an exciting run. Upsides do include built-in temperature control, the smell of fresh rain, and sights seen only during rainfall. For example, as I ran past Mira Loma high school, I witnessed hundreds of gulls waiting patiently for earthworms to emerge from the rain-soaked soil. Birds chirped in trees and seemed to enjoy the free bath. As I ran, I unclogged a number of storm drains overrun with leaves. No dogs frequented the Carmichael Park Dog Corral today. Felt mentally quiet throughout the run, a likely product of lack of sleep and hydration, and perhaps a touch of illness. I distinctly remember standing at the corner of Fair Oaks Boulevard and Stanley Avenue, waiting for the walking signal, the wind pushing the temporarily heavy rains into a 45-degree angle, rain pelting my face. As I approached my neighborhood, the rains stopped temporarily. Homeowners and others began emerging. I felt tired but strong when I finished. My watch, unfortunately, may be on its last legs; it remains waterproof until someone pushes the buttons, which of course I did routinely to time my running and walk breaks. Now it is beeping strangely and randomly, presumably as it dries out. Also, the Indiglo light no longer works. Hopefully the beeping will stop when the humidity dries from the watch. Speaking of running and walking breaks, I ran six-minute sections today, in reaction to last week's runs, where I felt better when I ran longer sections. I felt just fine. When I get up to higher mileage, it might be a different story, but I am liking the extra time running, so far.

Goal Time: n/a
Distance (running): ~9.0 miles (~14.48 km), 7:23/km (11:53/mile) pace; http://www.gmap-pedometer.com/?r=4198103
Weight (after run): 77.4 kg (170.64 lbs), ?% body fat; 1,158 calories burned
Any irregular feelings, aches, pains, heart rate, and so forth?: Left neck and shoulder sore this week from extended working hours
Foods eaten today: oatmeal + raisins + banana, LL Cool J ultimate smoothie, hummus and pita, Opa! Opa!'s "A Little of This and a Little of That" salad with falafal, Barq's root beer, chocolate, banana, grapefruit

Running Journal, Wednesday, 2010-12-15: The Best Holiday Lights Are the Stars, Or, Ground Fog Appears

Running Journal, Wednesday, 2010-12-15

Resting heart rate: 59 bpm (60 second test, 30 minutes after exercise)
Body Mass Index (BMI): 22.546 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,846 calories
Weather: chilling and clear, some ground fog
Temp: 6 C (46 F)
Time: 8:00-8:45 p.m.
Terrain: flat
Comments: Ran through ground fog; found a patch running through the middle of Gibbons Park. The stars shone very clear this evening. The constellation Orion clearly shone; this reminded me of the phrase "Master of Orion", which I did not fully remember until I returned home this evening. I recalled Carl Sagan's series Cosmos, in which he displays how the stars will look to observers from Earth millions of years from now. Orion, per Wikipedia, will remain roughly the same for another 1-2 million years. That bright star in the sky near the moon is Jupiter, which, if you have a pair of decent binoculars, will allow you to see its moons. Remembered during my run how the local Regional Transit light-rail stations have poles with rings on them to hold banners, but I have never seen them utilized. Overall a pretty good run; felt pretty strong at the end. Most holiday lights strike me as either pretentious or perfunctory; the 20-foot snowman in my neighbors yard still entertains me the most. :o)

Goal Time: n/a
Distance (running): ~4.0 miles (~6.44 km)
Weight (after run): 78.0 kg (171.6 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Left neck felt sore a bit sore today
Foods eaten today: oatmeal + raisins, LL Cool J ultimate smoothie, walnuts, almonds, V-8, egg-salad sandwich on whole wheat, blueberries, hummus and pita, green tea with lemon juice (two cups), Fuji apple, Organic Food Bar's Kids Oohmega! Cherry Pie bar

Running Journal, Monday, 2010-12-13: Death to Sodium Vapor Security Lighting

Running Journal, Monday, 2010-12-13

Resting heart rate: 68 bpm (60 second test, 90 minutes after exercise)
Body Mass Index (BMI): 22.85 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,846 calories
Weather: cloudy, cooling
Temp: 13 C (55.4 F)
Time: 6:45-7:30 p.m.
Terrain: flat
Comments: The first run after a long run can be a struggle or a joy; this evening, despite a lack of adequate sleep on Sunday night, I found it the latter. Relatively smooth run, no pain (despite soreness all day in my left neck). I ran past lots of gimmicky lighting displays this evening: blinking "Santa Train"; blinking "North Pole" sign; a 20-foot tall inflatable snowman; an electronic music and light display playing barely passable holiday tunes; all nature of lit wire-frame yard animals; icicle lights, icicle lights, icicle lights (come on people); and so forth. I think I like the 20-foot snowman the best; it stands magnificently just behind the five permanently parked vehicles on the home's front lawn. No pretentiousness; just raw, unmatched power. Overall, I do see signs of localized "arms races". I run past another home with a Chevy Blazer, sporting two stickers: "Who Is John Galt?" and "I *heart* My Carbon Footprint". Their front yard matches their independence; they display the most lighting for blocks. One new smell this evening--the wonderful smell (to me) of fresh plywood, as I ran past a home near Wingate and Engle which the owner must have boarded up. Times are tough all around right now; though I poke fun at pretension, I applaud everyone who sincerely celebrates the season of lights. I enjoy running down the middle of empty, silent, suburban streets. It reminds me of urban camping, much like when I camped as a child near lakes in Wisconsin, walking at night on the pavement.

Goal Time: n/a
Distance (running): ~4.0 miles (~6.44 km)
Weight (after run): 78.2 kg (172.43 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Left neck felt sore yesterday and today; possibly from sleeping improperly on Saturday plus slouching on couch on Sunday
Foods eaten today: oatmeal + raisins + banana, LL Cool J ultimate smoothie, walnuts, almonds, V-8, egg-salad sandwich on whole wheat, blueberries, hummus and pita, green tea with lemon juice (two cups)

Timex 5B501 Speed + Distance Battery Change Fail

Purchased a battery, replaced everything, double-checked connections, shorted the battery to the case to reset it (multiple times), watch reboots (all LCD segments black; then "OPTIONS 0011"; then "518110 1.0 P1"; then "Mon 1 - 1 12:00:00 AM" and begins incrementing seconds), but now none of the five buttons work.

UPDATE: Brilliant; I also somehow managed to put it into demo mode; according to the manual:

"Watch Battery Replacement: To avoid the possibility of permanently damaging the watch, TIMEX STRONGLY RECOMMENDS TAKING YOUR WATCH TO A LOCAL RETAILER OR JEWELER TO HAVE THE BATTERY REPLACED. After battery replacement, a DEMO mode will appear after TIME OF DAY mode. This mode is used to demonstrate features at point-of-sale and will disappear once TIME OF DAY has been set"

I can now repeatedly place it into Demo Mode after shorting the battery to another metallic portion of the watch: wait for the 12:00:00 screen to appear, then press the lower-left button once to enter demo mode. So the buttons work....

I can also repeatedly place it into "Hold to Set Time" mode after shorting the battery: wait for the 12:00:00 screen to appear, then press the upper-right button once to receive message "Hold to Set Time".

After either of these post-shorting button pushes, the buttons no longer work.

Also very cool: managed to remove the watch "core" from the band for the first time, tonight. Everything appears OK at first glance.

UPDATE #2: Picked it up this evening (Sunday) and...the buttons work again. Maybe I shorted it wrong and it took a while for things to get back to normal. However, all is well, again.

Running Journal, Saturday, 2010-12-11: Carmichael Canine Corral

Running Journal, Saturday, 2010-12-11

Resting heart rate: 67 bpm (60 second test, 60 minutes after exercise)
Body Mass Index (BMI): 22.73 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,846 calories
Weather: cloudy, mildly warm
Temp: 15 C (59 F)
Time: 10:39-12:19 p.m.
Terrain: flat
Comments: Re-discovered the Carmichael Canine Corral (Dog Park) today: German shepherds, labs, beagles, a greyhound, spaniels, a collie, and numerous other dogs mingled. This is something cat owners, obviously, just do not do, and looks like a great socializing opportunity. Passed the defunct public pool (since 2004) in Carmichael Park. Winter citrus and other fruit hangs heavy on trees--grapefruits, oranges, lemons, and persimmons. At approximately the half-way point, my Timex 5B501 Speed + Distance watch began randomly beeping continuously. When I pressed the button, it would resume. This repeated several times, until, with one long beep, it no longer responded to button presses; the display also no longer updated. Strikes me as likely a problem with the battery. This presented a minor problem--timing my run and walk breaks. Turned out just fine running as far as I felt comfortable, then walking a short distance. The lushness of the old growth trees and their canopy on Walnut Avenue near Winding Way greeted me, as did the goat from last Saturday; today it seemed interested in chewing on a post. The Hammer Nutrition Gel I stowed in my pocket helped immensely as I entered the seventh mile. People drove past with trees on their roofs or in the beds of pickups. A couple near our home hauled lights out of storage for placement on the exterior of their home. On Whitney Avenue, as I approached Carmichael Park, one home's decorations in particular struck me as grotesque. One note--I seemed to feel more sore from running slowly, with walk breaks, in the first half, than I did in the second half when I (presumably; I lacked a functioning watch) extended my running time, and also slightly increased my speed. Running slow, at first, helps with warming up muscles; perhaps, however, it might help to run a bit longer distances next Saturday, when I run nine miles.

Goal Time: n/a
Distance (running): ~8.0 miles (~14.5 km)
Weight (after run): 77.8 kg (171.5 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Right hip felt a bit of soreness; after taking the Hammer Nutrition Gel - Chocolate, no pain.
Foods eaten today: oatmeal + raisins + banana, LL Cool J ultimate smoothie, Hammer Nutrition Gel - Chocolate, nuun U Natural Hydration - Tangerine Ginger

Running Journal, Wednesday, 2010-12-08: Between Rains

Running Journal, Wednesday, 2010-12-08

Resting heart rate: 62 bpm (60 second test, 60 minutes after exercise)
Body Mass Index (BMI): 22.91 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,852 calories
Weather: cloudy
Temp: 12 C (54 F)
Time: 8:15-9:00 p.m.
Terrain: flat
Comments: Wood smoke and petrichor; running between rainfalls this evening. Splash! I hit a puddle about one-half mile in, partially soaking my right foot. Ran slowly tonight to rest my muscles a bit for this weekend. At the beginning of my run, my brain seemed active; I recited vocabulary words I have been studying for my GRE test. By the half-way point, my brain has quieted down a bit; it is a bit like running in a trance. I suppose, physiologically, my body re-routes blood from my brain to my muscles, while it kicks out endorphins at the same time. At the north end of Gibbons Park, I passed someone waiting; always sort of awkward, since I wear mostly black and must appear to come out of nowhere. At the south end of the Park, a homeowner continues his work on a raised-truck. One or two other people had their garage doors open as I passed, working quietly. The run back west on Engle home was uneventful; noting the various street names. Actually, come to think of it, I did realize one thing--I am finally understanding the route of the Regional Transit 82 bus. When I attended CSUS in the fall of 2009, I took the 82 bus to the corner of Watt and Whitney. Apparently, it continues east on Whitney, then swings north to Engle, then west on Engle to Eastern, then north on Eastern to Edison, then east on Edison to Pasadena to Cypress, and then on to American River College. It confused me a bit, because I run east on Edison, and I would see the 82 bus, then I run west on Engle, and I would see...the 82 bus. I think I have it all figured out, now. All was quiet at Mira Loma as I finished. Came home and took a long, hot shower. My lower, left back felt a bit of discomfort this evening, which probably indicates I need more rest. Running purely on asphalt and concrete must also take its toll. It saves so much time from driving, however; it really breaks down one of the biggest barriers to running--time involved. This weekend, eight miles, one mile longer than last weekend. Slowly but surely increasing my mileage. It feels satisfying to color in my square each day I walk or run. Noticing my appetite has increased during the workday.

Goal Time: n/a
Distance (running): ~4.0 miles (~6.44 km)
Weight (after run): 78.4 kg (172.87 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: oatmeal + raisins + banana, apple, green tea (one cup), various potluck lunch items, can of V-8, almonds, walnuts, whole wheat pita pocket with hummus, Lindt Smooth Dark chocolate square, hard-boiled egg, LL Cool J ultimate smoothie

Running Journal, Monday, 2010-12-06: XMas Lights Make It Easy to Spot the Atheists (Or Not?)

Running Journal, Monday, 2010-12-06

Resting heart rate: 76 bpm (60 second test, 35 minutes after exercise)
Body Mass Index (BMI): 23.02 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,852 calories
Weather: clear and inky
Temp: 10 C (50 F)
Time: 7:15-8:00 p.m.
Terrain: flat
Comments: Having fun with the titles of these running journal posts, as (I hope) is apparent. Sort of in the vein of odd song names created by musicians. For example (these are real): "Evelyn, a Modified Dog" (Frank Zappa); "Barnacle Bill the sailor" (Bix Beiderbecke); "The Madrig Speaks, The Panter Walks" (Eric Dolphy). Like I said, weird names. Not that this blog even remotely approximates anything close to the genius of these people. So--really enjoyed running this evening. The temperature was pleasant, the streets were wet but not slick, smells of wet leaves filled the air. Overhead, stars were visible. To my sides, numerous holiday decorations of suburbia. It is a spectrum, really. One yard near our home nauseates me with the quantity of decorations--it really is as though someone filmed as part of the A&E television show "Hoarders" only hoarded holiday decorations and for six weeks a year dumps the contents of their home onto the yard. Most houses practice moderation and the results come out aesthetically better (in my opinion). I hit my stride at about the 20 minute mark. Efficient striding, minimal arm movement, and it seemed like I ran fairly quickly. The streets are so empty. As I passed soggy and faded flyers tacked to utility poles, the thought occurred to me (it happens, occasionally) why they remain despite being so close to people's homes--homeowners do not seem to be out walking around much. If they were, they would take more pride in the aesthetics of the environment beyond the prim nature of their yards. The site Walkability seems to back up this idea: http://www.walkscore.com/score/edison-and-becerra-way-sacramento-ca with a 35 out of 100 score. Anyway, everything went pretty well, tonight. Time for rest.

Goal Time: n/a
Distance (running): ~4.0 miles (~6.44 km)
Weight: 78.8 kg (173.72 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: oatmeal + raisins + banana, apple, green tea (two cups), egg salad sandwich on whole wheat bread, blueberries, can of V-8, almonds, walnuts, vanilla Siggi's yogurt, whole wheat pita pocket with hummus, Ferrero Rocher chocolate, Lindt Smooth Dark chocolate square,

Running Journal, Saturday, 2010-12-04: Wishing All CIM Participants a Successful Run

Running Journal, Saturday, 2010-12-04

Resting heart rate: 70 bpm (60 second test, 75 minutes after exercise)
Body Mass Index (BMI): 22.56 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,833 calories
Weather: mostly cloudy; light rain
Temp: 13 C (55 F)
Time: 12:30-2:15 p.m.
Terrain: flat
Comments: Late autumn resurgence: pleasantly warm, a slight breeze, a touch of sunshine through mostly overcast skies, transitioning to cooling temperatures and a light rain as I completed the run. A goat (!) watched me lope by on Walnut Avenue. Many property owners own animals, and near the American River College lot sizes trend larger, leaving room for lush canopies, large homes, and, apparently, goats. This represents the first time I have run to the American River College, a milestone of sorts. Not a long trip, really, but in the past I did my long runs along the American River Parkway. Felt a bit bored running my usual loop around the College; some wonderful smells wafted in the air from the culinary classes in session though. Drool. This marks the successful completion of two full weeks of running. I am using the "Seinfeld Method" to track my progress on a Microsoft Excel spreadsheet. Feeling a sense of satisfaction each day I mark down a successful walk or run. Ramping up mileage at a slower pace than this summer, in an attempt to reduce likelihood of injury. As I ended my run, a light rain began to fall. Very pleasant, actually. I walked past two homeowners decorating their eaves and yards, holiday music playing from radios. I believe one was Aaron Neville's "Let It Snow". Also noticed today people with black rooftops--how insane is that, in Sacramento? Listened to the pattering of rain on a tall canopy for sheltering an RV. Discovered this evening "Mira Loma" (high school) translates roughly to, "view of the hills" in English (literally, "Look--hill"). Overall, a relatively slow run, felt overheated due to overdressing, but good at the end. Update: forgot to run with walk-breaks x_x
Goal Time: n/a
Distance (running): 7.0+ miles (11.26 km)
Weight: 77.2 kg (170.2 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Right ankle and calf just a bit sore
Foods eaten today: banana (two), smoothie, Ferrero Rocher chocolate

Running Journal, Wednesday, 2010-12-01: Don't Call the Cops, Bro

Running Journal, Wednesday, 2010-12-01
Resting heart rate: 65 bpm (60 second test, 75 minutes after exercise)
Body Mass Index (BMI): 23.02 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,852 calories
Weather: clear chill
Temp: 7 C (44.6 F)
Time: 7:15-8:00 p.m.
Terrain: flat
Comments: "Don't call the cops, bro," slurred one of two obviously inebriated men. He had stumbled into the street ahead of me, carelessly laughing and talking loudly to his partner. At my approach, he sheepishly shuffled back to the sidewalk, suddenly very self-conscious of a perceived vulnerability to arrest. "No worries, my friend," I replied, and kept going. The event bookended a day which also began with an overheard conversation about drugs while on light rail. A recovering drug dealer discussed with a fellow commuter the benefits of being perceived as a non-user when selling drugs to users: "You can see it in the way they look at you, you know? They won't try to trade you this or that drug; they know all you want is the money." He had opened his conversation by evangelizing the importance of continuing going to meetings to stay clean. Tonight's run--otherwise uneventful. Felt a bit tired the last mile or so. Might be from lack of sleep, lack of fueling prior, or running too fast on Monday night. Passed a large group of men and women strolling through Gibbons Park. Sparks flew from a garage attached to a home at the south end of the Park as a man and a partner worked on a lifted truck. "I think we will have to make a cut..." and then I was out of hearing range. Near Mira Loma High School, a driveway was crowded with vehicles, one of which had the hood open and a flood lamp illuminating the engine bay. As I ran back past Mira Loma High School, I once again passed an elderly woman out for a stroll. She saw me approaching from some distance and seemed to quickly put a safe buffer between herself and my projected running path. Many homeowners have put up holiday decorations. More on that another night, perhaps.
Goal Time: n/a
Distance (running): ~4.0 miles (~6.44 km)
Weight: 78.8 kg (173.72 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee faintly sore
Foods eaten today: oatmeal + raisins + banana, apple, green tea (two cups), egg salad sandwich on potato bread, blueberries, can of V-8, almonds, walnuts, spinach salad with cherry tomatoes + feta cheese + shredded carrots + champagne-pear vinaigrette + croutons, apple juice, smoothie, hard-boiled egg