Running Journal - 2024-02-22 (XT - Stationary Recumbent Cycle)

Resting heart rate: 78 bpm
Weight (after run; clothed): 84.82 kg (187.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,033 cal/day
Distance (running): 6.76 km (4.20 mi)
Cumulative distance (2024; ignores XT days): 141.27 km (87.78 mi)
Calories burned: 307 kcal
Average heart rate: 87 bpm     
Max heart rate: 105 bpm
Weather: sunny 🌤️ 17 °C (62.6 °F), Humidity 54% Wind: 15 km/h
Time: 4:35-5:25 p.m. (50m)
Terrain: Flat; +/- 0 ft elevation
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10
Comments: First exercise session with the Garmin Forerunner 965 smartwatch. So I think I figured out how to start an indoor cycling session on the watch itself, but have not figured out how to start the session in the Garmin Connect mobile app yet (if possible). It at least captures heart rate, time, and a few other bits. From a brief bit of research it seems some newer stationary bikes support ANT+ connectivity, which would let me connect the device to them. This gym has equipment from 2009, however, so ... probably not, but will look at their user manual and confirm. A bit later today as a work-related issue came up. Felt a bit tired. Overtraining? Afternoon sun streamed in, making it difficult to look forward. Another person was on the treadmill to my left, then he moved to the weight machine, then left. Figured out 3 of the 4 switches in the gym and the banks of lights & fans they control. There is one more switch which I am not sure about (climate control (?)). Masked up and wonder if I am protecting myself adequately. Flo mask (?) Listened to an audiobook but it was really educational and so was struggling to keep up with all the info. Today I received the Garmin HRM-Pro Plus Heart Rate Monitor, so on Friday I will try it out for the first time. Apparently it monitors heart rate much more accurately than even the smart watch. This afternoon (2 days before the race) I got the email on how to do the virtual 10K race for the Giant Race 2024 in Scottsdale, Arizona. There are 3 steps: 1) "Join the Giant Race Strava Run Club (Note: *Before you start emailing us that you don't use the Strava App, simply skip Step 2 and move on to Step 3. We'll still believe you even if you don't post the evidence of your run)"; 2) "Go for a run on Saturday, February 24th (or when most convenient to you) & record your distance on the Strava Page"; and 3) "Wait patiently for your well-deserved finisher medal, t-shirt, & bib. Race goodies will arrive in 1-3 weeks AFTER the conclusion of the event and will only be mailed domestically, unless special arrangements have been made". So, it's all for fun and if people pay the entry fee they get the swag. ✅ This Saturday is my last hill repeat day: 9-10 hills (9 miles total). Last time I ran too much, so this time will run a bit shorter distance and remember to completely recover between repeats. My Friday run this week (50 minutes) will have 2 firsts: 1) Run/walk intervals with the watch; and 2) Heart rate monitor.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired. Left knee a bit sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Girl Scouts Adventurefuls (x2), Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), everything bagel with 4 turkey slices

Running Journal - 2024-02-21

Garmin Forerunner 965 smartwatch (Whitestone and Powder Gray) - manufactured in Taiwan

Resting heart rate: 108 bpm
Weight (after run; clothed): 84.46 kg (186.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,027 cal/day
Distance (running): 4.02 km (2.50 mi)
Cumulative distance (2024; ignores XT days): 141.27 km (87.78 mi)
Calories burned: 290 kcal
Average heart rate: 123 bpm     
Max heart rate: 149 bpm
Weather: mostly sunny 🌤️ 17 °C (62.6 °F), Humidity 53% Wind: 6 km/h
Time: 11:47-12:17 p.m. (30m)
Terrain: Flat; +/- 45 ft elevation
Avg Pace: 12'01" /mile
Best pace: 12'08" /mile (#2)
Stinkiness air level (0=No smell; 10=☣️): 3/10, definitely mildly stinky smell
Comments: New smartwatch arrived: Garmin Forerunner 965 (Whitestone and Powder Gray). As mentioned on Tuesday, this represents my third running watch and first Garmin (previously: Timex 5B501 Speed + Distance Watch (2006; $150); and a Timex Ironman Sleek 50-Lap Full-Size (2011; $65)). First impressions: mixed. It looks and feels great. Setup was easy. However, our financial institutions do not support Garmin Pay. 😛 Found a workaround via a mobile app (Revolut); will see how it goes. I ended up going with Garmin to support an American company (though they are domiciled in Switzerland for what seems like corporate tax-avoidance reasons 😛). Garmin seems to have manufacturing facilities in China, Taiwan, the UK, and the United States. The back of my Garmin Forerunner 965 watch says "Taiwan". Today I ran 30 minutes, another shorter mid-week maintenance run. Weather was pleasant. Ran around local streets; nothing really of interest happened. Finished one audiobook and started another.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired but OK
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso (x2), banana, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, Kirkland Signature Organic Dried Mango (x10), Girl Scouts Thin Mints (x8),

Gookinaid ERG (now Vitalyte)

Gookinaid Hydralyte wordmark (c. 2004)

Photo of Bill Gookin and youngest daughter, Jo Christine (c. late-1980's or early-1990's) which appeared on the product

Reference example of the "kilo canister" of Gookinaid Hydralyte

Gookinaid E.R.G. (Energy Replacement with Glucose) was the recovery drink I used during my first marathons in 2006. I purchased a kilo tub of it at a local REI store without knowing its history.

After getting back into running again at several points since then, I was unable to find it. Then for a time I forgot what it was--I just had a vague memory of it.  

Today I found a reference to it in some of my old blog posts.

It seems the founder, Bill Gookin, died on January 28, 2019, aged 86. Remembrances of his life can be found at the Times of San Diego and at the Legacy.com.

Vitalyte now represents the name of his electrolyte replacement drink. 

The name change seems to have occurred around 2007 or so. 

The following is just some research notes on digging around to find more info, likely only of interest to myself.

DETAILS

Wayback Archive Gookinaid.com web site captures, 2001-2007 (after 2008, domain hosting seems gone):

https://web.archive.org/web/20240000000000*/http://www.gookinaid.com/

Wayback Archive Vitalyte.com web site captures, 2008+:

https://web.archive.org/web/20080701000000*/http://www.vitalyte.com/

The California Secretary of State business search documents incorporation of Gookinaid ERG, Inc. in Nevada on October 14, 2005 (filed in California in December 2005). On September 12, 2011, the corporation amended its Nevada Articles of Incorporation to change its name to Vitalyte Sports Nutrition, Inc. (filed in California in April 2012):

https://bizfileonline.sos.ca.gov/search/business, search for "Vitalyte", then select "View History", then expand the various sections, then select "Download".

Running Journal - 2024-02-20

Calico neighborhood cat seen along run

Resting heart rate: 108 bpm
Weight (after run; clothed): 84.73 kg (186.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,031 cal/day
Distance (running): 6.44 km (4.00 mi)
Cumulative distance (2024; ignores XT days): 137.24 km (85.28 mi)
Calories burned: 595 kcal
Average heart rate: 144 bpm     
Max heart rate: 170 bpm
Weather: light rain 🌧️ 17 °C (62.6 °F), Humidity 50% Wind: 22 km/h
Time: 12:04-12:54 p.m. (50m)
Terrain: Flat; +/- 26 ft elevation
Avg Pace: 12'29" /mile
Best pace: 12'03" /mile (#1)
Stinkiness air level (0=No smell; 10=☣️): 0/10
Comments: Felt pretty strong today. Monday was a relaxed holiday (Presidents' Day) with a relatively light day & better sleep last night. Had two shots of espresso in the morning so possibly cruising on that boost. Weather was pleasant but overcast. Felt some light sprinkles toward the end but mostly dry. Ran around some less-traveled streets in the neighborhood, just randomly running streets until time was up. Met one standoffish calico cat. Listened to audiobook. Had one encounter with a vehicle zooming around a corner as I crossed the street, causing me to spring off with my right foot reflexively (had looked twice but they were speeding). There was minimal danger but good reminder to always triple-check for traffic. Some news: I ordered a smart watch: Garmin Forerunner 965 (Whitestone band). This is my 3rd watch, after a Timex 5B501 Speed + Distance Watch (2006; $150), and a Timex Ironman Sleek 50-Lap Full-Size (2011; $65). After listening to the audiobook Chip War, thought it a good idea to support an American company rather than Coros, which has its roots in China. It could have gone either way, and it was forced a bit by wanting to get it for our "virtual 10K" this weekend: the Giant Race 2024 in Scottsdale, Arizona, which commemorates "the Opening Day of Spring Training in the middle of historic Old Town at Scottsdale Stadium." Their web site is...not yet updated for the virtual race (?) I get the sense everything virtual-related is on the honor system anyway, so not so important. It appears to allow for uploading race times via Strava or RunKeeper mobile apps. 🤔 In any case, this is just the 1st of 2 SF Giants-related races, with the 2nd in August. We signed up for this to complete the "Doubleheader Challenge".
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired but OK
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso (x2), banana, Girl Scouts Thin Mints (x6), mixed salad greens with baked salmon & cherry tomatoes & croutons, Ito En Oi Ocha Unsweetened Green Tea - 16.9 fl oz, Le Chic Pâtissier Heart Macaron (x2)

Running Journal - 2024-02-19 (XT - Stationary Recumbent Cycle)

Resting heart rate: 64 bpm
Weight (after run; clothed): 86.64 kg (191.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,060 cal/day
Distance (cycling): 6.76 km (4.2 mi)
Cumulative distance (2024; ignores XT days): 130.81 km (81.28 mi)
Calories burned: N/A kcal
Average heart rate: N/A bpm     
Max heart rate: N/A bpm
Weather: rainy ☔ 16 °C (60.8 °F), Humidity 67% Wind: 26 km/h
Time: 11:55-12:45 p.m. (50m)
Terrain: Flat; +/- 0 ft elevation
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10
Comments: Easy 50 minutes in recumbent. Listened to audiobook. Eyes felt sleepy. Read today about hill training. Adjusted a bit in expectations. Started reading about magic miles speed training.
Any irregular feelings, aches, pains, heart rate, and so forth?: Tired, but sore legs 
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x0.5), banana, 

Running Journal - 2024-02-18

Resting heart rate: 67 bpm
Weight (after run; clothed): 85.46 kg (188.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,042 cal/day
Distance (running): 11.99 km (7.45 mi)
Cumulative distance (2024; ignores XT days): 130.81 km (81.28 mi)
Calories burned: 1043 kcal
Average heart rate: 115 bpm     
Max heart rate: 161 bpm
Weather: mostly sunny 🌤️ 18 °C (64.4 °F), Humidity 58% Wind: 28 km/h
Time: 10:50-1:00 p.m. (2h 10m)
Terrain: Flat; +/- 108 ft elevation
Avg Pace: 17'59" /mile
Best pace: 14'33" /mile (#1)
Stinkiness air level (0=No smell; 10=☣️): 0/10
Comments: Perfect running weather between two rainy weather systems: balmy & breezy. Today was a long run, but with 8 hill repeats. We found a local place nearby on a quiet neighborhood street and ran up one side, then down the other (continuing on the same street), then turned around and repeated but in reverse. We did this four times for 8 total hill repeats. Side #1 was 5% grade, and side #2 was 6-7% in the first half & then slowly reducing to 0% at the top. Each side was approximately 200 meters (0.14 miles) with an elevation of ~9 m (~30 feet). The smells from the wet vegetation & earth were lovely. After this we ran for about another 2 miles, then we walked the last 1.5 miles. Remembered sunblock but forgot the body glide, so felt just mildly chafed. Overall a good day. Humor: saw cows and imagined call & response with them using moo-moo-zelas 🙃 (humor in the moment, maybe not so good after). This concludes week #3 (of 26)! Next week is 9-10 hills (9 mi total). I'm needing to cross-check to see if we ran the hills a bit too long of a distance 🤔 One part of Galloway's book says 60 meters, another says a bit different length (a block?). In any case, next week is the last week for hills. We wanted something more challenging since the San Francisco marathon has some steep parts. However, since only 1 more week of hills, will just try to get stronger and tackle them like I did last time. Next week is also a virtual race with the Giant Race - Scottsdale (10K). We're doing this as part of the "Doubleheader" challenge for The Scottsdale Giant Race & The San Francisco Giant Race (in August). Both include tickets to the baseball game after, with the Scottsdale one coinciding with kicking off spring training against the Chicago Cubs, and the August 18 matchup against the Oakland A's at Oracle Park in SF. The doubleheader challenge allows for a virtual race for the Scottsdale event, but we will run the SF race in-person (half marathon for me). The idea is the half marathon falls 3 weeks after the SF marathon, so is about the time I hopefully am recovered enough to go the distance. The Scottsdale virtual run does not even require submitting a time, but allows for doing so through Strava or RunKeeper, I think. We can run it at any time over the course of the weekend.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee felt a bit sore. Bit sore in lower-left back. Legs mildly chafed.
Foods eaten today: Cooked rolled oats (1/2 c) with water (1.5 c) & blueberries + blackberries + banana, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x0.5),  Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz,  K On The Go - Dalgona Coffee & Cookies + Cream Cheesecake (x0.5)

Running Journal - 2024-02-17 (Off day)

Dick Taylor Craft Chocolate - Lemon Raspberry Dark Chocolate Microbatch

Resting heart rate: 60 bpm
Weight (after run; clothed): 85.73 kg (189.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,047 cal/day
Distance (running): 0 km (0 mi)
Cumulative distance (2024; ignores XT days): 118.82 km (73.83 mi)
Calories burned: N/A kcal
Average heart rate: 60 bpm     
Max heart rate: N/A bpm
Weather: rainy 🌧️ 13 °C (55.4 °F), Humidity 75% Wind: 10 km/h
Time: N/A
Terrain: Flat; +/- 0 ft elevation
Avg Pace: N/A /mile
Best pace: N/A /mile (#1)
Stinkiness air level (0=No smell; 10=☣️): 0/10, rainy
Comments: Rainy day. Sunday is a 7.5 mile long run with 7-9 hill repeats. Looking like rain through this Wednesday 😛
Any irregular feelings, aches, pains, heart rate, and so forth?: Pretty good; slightly tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x0.5), banana (x0.5), Dick Taylor Craft Chocolate - Lemon Raspberry Dark Chocolate Microbatch (1 square)

Running Journal - 2024-02-16

Pink blossoms on flowering tree branches

Resting heart rate: 101 bpm, about ten minutes after exercise
Weight (after run; clothed): 85.18 kg (187.8 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,038 cal/day
Distance (running): 6.02 km (3.74 mi)
Cumulative distance (2024; ignores XT days): 118.82 km (73.83 mi)
Calories burned: 453 kcal
Average heart rate: 121 bpm     
Max heart rate: 146 bpm
Weather: cloudy ☁️ 14 °C (57.2 °F), Humidity 69% Wind: 7 km/h
Time: 10:43-11:33p.m. (30 minutes)
Terrain: Flat; +/- 100 ft elevation
Avg Pace: 13'27" /mile
Best pace: 12'56" /mile (#1)
Stinkiness air level (0=No smell; 10=☣️): 3/10, slightly stinky
Comments: Picked a direction and headed off in a new direction. Explored a few side streets. Lots of businesses. Flowers of trees have begun blossoming. I am not sure exactly what varietal the pink flowers represent. A bit slower today as I explored rather than just followed a known path. Felt pretty good. Was huffing & puffing through a few spots but mostly just coasted along listening to an audiobook "Chip Wars". Weather was pleasant. A few people standing around outside chatting with each other or working together. A 13-minute pace represents a 5 hour 40 minute marathon mark. I'm training for 4:40, but honestly just finishing will feel great.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired but overall OK. Top of left foot near the sneaker tongue a bit sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, banana, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Le Chic Pâtissier Heart Macaron (x2), Korean Soul Food Premium Rice Cookie Collection - Yugwa (Costco; x4), mixed salad greens with strawberry vinaigrette & cherry tomatoes & croutons, Waterloo sparkling water (Peach) - 12 oz, Trader Joe's Garlic Indian Style Flatbread with Kirkland Signature Organic Hummus - 2.5 oz, Rustichella d'Abruzzo's classic panettoncino (x0.5), mug of tea (The Republic of Tea - Decaf Ginger Peach Black Tea x2), Galerie Milk Chocolate Rose (x1)

Running Journal - 2024-02-15 (XT - Stationary Recumbent Cycle)

Rainbow on steps, from light scattered by vase in the kitchen

Resting heart rate: 86 bpm, about 5 minutes after exercise
Weight (after exercise; clothed): 85.18 kg (187.80 lb)
Body Mass Index (BMI; note criticisms of BMI; Overweight = 25–29.9): 24.8
Resting Metabolic Rate (RMR): 2,038 cal/day
Distance (cycling): 7.72 km (4.80 mi)
Cumulative distance (2024; ignores XT days): 112.80 km (70.09 mi)
Calories burned: 378 kcal (? unclear--bike measurements not great)
Average heart rate: N/A bpm     
Max heart rate: N/A bpm
Weather: partly sunny ⛅ 18 °C (64.4 °F), Humidity: 48% Wind: 0 km/h
Time: 12:36-1:26 p.m. (50 minutes)
Terrain: Flat; +/- ~0 ft elevation
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10, slightly stinky
Comments: Listened to audiobook today. Masked up and cycling on recumbent bike. This felt like a pretty strong exercise session. Centered sneakers on the pedals via loosening the pedal straps a bit and this was such a better experience. Turned on all the lights & fans for the first time today. Thought about bringing a 9v battery for the bike so it might not forget all the data when the pedals stop (?)
Any irregular feelings, aches, pains, heart rate, and so forth?:  None (!)
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso (x2), banana, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, slice of Bibo's NY Pizza (Mediterranean - Zahtar (blended middle eastern spices), feta cheese, fresh tomatoes, Kalamata olives; x2), Bibo's NY Pizza brownie wedge, The Greek Gods - Black Cherry With Honey Flavored Yogurt

Running Journal - 2024-02-14

The Greek Gods - Black Cherry Greek Yogurt 😋

Resting heart rate: 56 bpm, about an hour after exercise
Weight (after run; clothed): 85.09 kg (187.6 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,037 cal/day
Distance (running): 3.94 km (2.45 mi)
Cumulative distance (2024; ignores XT days): 112.80 km (70.09 mi)
Calories burned: 284 kcal
Average heart rate: 121 bpm     
Max heart rate: 157 bpm
Weather: cloudy ☁️ 14 °C (57.2 °F), Humidity 69% Wind: 17 km/h
Time: 10:20-10:50 p.m. (30 minutes)
Terrain: Flat; +/- 100 ft elevation
Avg Pace: 12'21" /mile
Best pace: 12'21" /mile (#1)
Stinkiness air level (0=No smell; 10=☣️): 1/10, maybe a bit stinky
Comments: Felt pretty decent today. Shorter maintenance run. Dialed my pace back a bit when I felt myself getting a bit winded. Otherwise cloudy & a touch on the cool side per a moderate breeze, but otherwise pleasant. Wore long sleeve technical shirt, running technical pants, shorts, and sunblock. Researching watches, and marathon gear choices. Last time I ran in red. RaceReady had a cool singlet with buttons for the race bib, so no need for safety pins. Hopefully something like that exists from another vendor. Looking through watches, I am currently using a Xiaomi Mi Band 3. It collects (mediocre (?)) heart rate, distance, & steps, all via the Zepp Life mobile app I use on my mobile device. Trying to decide between a fitness tracker (e.g., Fitbit Inspire 3) or a smart watch (e.g., Coros Pace 3). The former seems to represent something smaller which might feel more comfortable wearing all the time. The latter seems more sophisticated for collecting accurate running data. I currently measure intervals manually by eyeballing the time elapsed in Zepp Life. This requires holding my mobile device in my hand as I run. However, I'd rather stash the phone and have haptic feedback or audible feedback let me know when to run or take walk breaks. "Pay once, pain once", "You get what you pay for", etc., vs. "Buy what you need". Last night I was ready to buy the Coros Pace 3, but hesitated as was not sure I wanted the Track Edition (red) or the white nylon band version. It's all sort of interrelated as I rebuild my running wardrobe. The red is fun for running. Still figuring it out if I want to wear a red watch around all day. 🤔 Maybe?
Any irregular feelings, aches, pains, heart rate, and so forth?: OK; slightly tired
Foods eaten today: Kashi GO cereal with nonfat milk, espresso (x1), banana, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz

Running Journal - 2024-02-13

Rustichella d'Abruzzo's classic panettoncino

Resting heart rate: 95 bpm, about 10 minutes after exercise
Weight (after run; clothed): 85.37 kg (188.2 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,041 cal/day
Distance (running): 6.44 km (4.00 mi)
Cumulative distance (2024; ignores XT days): 108.86 km (67.64 mi)
Calories burned: 561 kcal
Average heart rate: 138 bpm     
Max heart rate: 167 bpm
Weather: partly sunny ⛅ 17 °C (62.6 °F), Humidity 69% Wind: 17 km/h
Time: 2:44-3:34 p.m. (50 minutes)
Terrain: Flat; +/- 60 ft elevation
Avg Pace: 12'31" /mile
Best pace: 12'23" /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 1/10, maybe a bit stinky
Comments: Started new audiobook, The Vaster Wilds (2023), by Lauren Groff. Listening at 2.5x speed and so grateful for audiobooks, as it keeps the momentum through parts where I might otherwise get bogged down with dedicating all my attention to the written words. I miss some things, but it seems like I'm pulled along instead of having to pull myself through a work. It sort of illuminates also some of the parts of the book which work or do not work, or what the author spends a good deal of words with. The run itself was uneventful. Did my civic duty and collected one or two items of refuse and placed it where it would be picked up. Ended up running a bit later this afternoon but it worked out as it was a bit warmer. I wore two layers on top, my SF Marathon technical shirt, and a Patagonia lightweight windbreaker. I felt a bit warm at the end but it was helpful in the early & middle due to the modest wind today.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired, knees felt a bit fragile, but no issues once running
Foods eaten today: Kashi GO cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, banana, can of Amy's Organic Fire Roasted Southwestern Vegetable Soup over a bowl of Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, peppermint tea with Wooden Table Baking Co. Traditional Alfajores (x1) & Rustichella d'Abruzzo's classic panettoncino (x0.5),

Running Journal - 2024-02-12 (XT - Stationary Recumbent Cycle)

Resting heart rate: 72 bpm, about 5 minutes after exercise
Weight (after exercise; clothed): 85.09 kg (187.6 lb)
Body Mass Index (BMI; note criticisms of BMI; Overweight = 25–29.9): 24.8
Resting Metabolic Rate (RMR): 2,037 cal/day
Distance (cycling): 6.44 km (4.00 mi)
Cumulative distance (2024; ignores XT days): 102.42 km (63.64 mi)
Calories burned: 272 kcal (? unclear--bike measurements not great)
Average heart rate: 67 bpm     
Max heart rate: 113 bpm
Weather: partly sunny ⛅ 14 °C (57.2 °F), Humidity: 69% Wind: 7 km/h
Time: 11:30-12:20 p.m. (50 minutes)
Terrain: Flat; +/- ~0 ft elevation
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10, no problem
Comments: XT day on the cycle. Started out easy, gradually increasing pace as I went. Completed audiobook at about the same time I finished exercise. Still not sure if I have my feet properly clipped into the buckles. Focused on exercising my quads.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slightly tired; slightly sore behind knees.
Foods eaten today: Kashi GO cereal with nonfat milk, illy Cold Brew Latte Macchiato (250 mL), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Waterloo sparkling water (Cherry Limeade) - 12 oz, Trader Joe's Organic Blue Corn Tortilla Chips & spicy guacamole, banana, plain bagel with Kirkland Signature Organic Hummus - 2.5 oz, German potato salad (Vacaville - Pure Grain Bakery)

Running Journal - 2024-02-11

Dog (with tongue sticking out) lawn ornament on light-colored gravel

Resting heart rate: 58 bpm, in the evening after running
Weight (after run; clothed): 84.46 kg (186.2 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,027 cal/day
Distance (running): 11.28 km (7.01 mi)
Cumulative distance (2024; ignores XT days): 102.42 km (63.64 mi)
Calories burned: 965 kcal
Average heart rate: 124 bpm     
Max heart rate: 162 bpm
Weather: sunny ☀️ 14 °C (57.2 °F), Humidity 64% Wind: 0 km/h
Time: 11:18-1:00 p.m. (1 hour, 2 minutes)
Terrain: Flat; +/- 49 ft elevation
Avg Pace: 14'29" /mile
Best pace: 13'08" /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no problem
Comments: Pleasant long run jog. Ran with Dawn. Saw a number of dogs. Recycled a Heineken bottle carelessly left in the grass. Found a local elementary school & water fountains. When entering an unknown street and did not see a "No Outlet" sign, came up with slogan, "No sign is not a bad sign". Pushing off with more of the balls of my feet seems much cushier; still a work in progress. 3 minutes running, 1 minute walking. Kept things light today, minimized huffing and puffing. And just like that--2 weeks of training completed. 24 weeks to go until the SF Marathon. Speaking of which, I am all signed-up and I think I have all the other races and such planned out for 2024. Things that can derail plans: family emergencies, COVID, injury, (?)
Any irregular feelings, aches, pains, heart rate, and so forth?: Slight discomfort in left knee at end (mild tingle/warmth), probably from turning and looking over shoulder while running (?)
Foods eaten today: Kashi GO cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x0.5), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Waterloo sparkling water (Peach) - 12 oz (x0.5), salmon filet over a bowl of "Bibigo, Cooked Sticky White Rice Bowls, Medium Grain - 7.4 oz", Ghirardelli Signature Sweetheart Premium Praline Chocolate Truffle (x3), Venchi Gianduia Chocoviar (Dark Chocolate with Hazelnut, 20g nugget, x0.5), 6 fried chicken wings with small side salad, hot ginger tea/latte

Running Journal - 2024-02-10 (Off Day)

Resting heart rate: 66 bpm
Weight (after run; clothed): 85.64 kg (188.8 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,045 cal/day
Distance (running): 0 km (0 mi)
Cumulative distance (2024; ignores XT days): 91.14 km (56.63 mi)
Calories burned: N/A kcal
Average heart rate: N/A bpm     
Max heart rate: N/A bpm
Weather: sunny ☀️ 13 °C (55.4 °F), Humidity 50% Wind: 6 km/h
Time: N/A (0 minutes)
Terrain: Flat; +/- 0 ft elevation
Avg Pace: N/A /mile
Best pace: N/A /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no problem
Comments: It is chillier than usual here and feeling muscles tightened up. Off day today. Woke up slightly fatigued but better than Friday. Calves feel like they have a bit of life in them after night of rest. Used my heated electric pad last night for the first time in a while and the warmth felt soooo good.
Any irregular feelings, aches, pains, heart rate, and so forth?: Calves tight from cold, slightly tired
Foods eaten today: Kashi GO cereal, banana, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz,

Running Journal - 2024-02-09

Resting heart rate: 104 bpm, about 5 minutes after exercise
Weight (after run; clothed): 85.0 kg (187.4 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,036 cal/day
Distance (running): 6.39 km (3.97 mi)
Cumulative distance (2024; ignores XT days): 91.14 km (56.63 mi)
Calories burned: 550 kcal
Average heart rate: 136 bpm     
Max heart rate: 162 bpm
Weather: partly sunny ⛅ 9 °C (48.2 °F), Humidity: 74% Wind: 0 km/h
Time: 10:19-11:09 a.m. (50 minutes)
Terrain: Flat; +/- ~52 ft elevation
Avg Pace: 12'35" /mile
Best pace: 12'09" /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no problem
Comments: Beautiful running day. Bit disquieting to feel dull pain in left knee, but it went away after slowing down 🤔 It has been cold and muscles felt tight, especially so my right calf muscle. Slowing down made everything more enjoyable--but also I was going downhill primarily on the return, so always psychologically boosting. Ran across the street when long stretch of no traffic, but then realized still had to cross one more time, so not sure if that great a time-saver. Passed crews of laborers repairing fences after the heavy rain & wind last weekend. One interesting feeling was landing my feet on the full pad of the balls of my feet; something to remember for next time. Remembered sunblock 👍🏼but forgot body glide 😛 Listened to audiobook which has been a really great way to enjoy the run.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slight pain in left knee (went away about halfway), tight right calf muscle, bit tired
Foods eaten today: Kashi GO cereal, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, pumpkin-spice espresso latte, banana, Lake Champlain Salted Caramel Latte Chocolate Heart, dried mango slices, pumpkin mole tamale with rice & black beans & avocado, blueberries, Waterloo sparkling water (Peach) - 12 oz, Sogo Japanese Arare Rice Crackers - 7.05 oz, Le Chic Pâtissier Heart Macaron (x2), green olives with pimento, Andronico's Community Markets deli veggie sushi tray (brown rice, avocado, cucumber) & inari sushi tray

Running Journal - 2024-02-08 (XT - Stationary Recumbent Cycle)

Resting heart rate: 70 bpm, about 5 minutes after exercise
Weight (after run; clothed): 85.91 kg (189.4 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,049 cal/day
Distance (cycling): 6.44 km (4.00 mi)
Cumulative distance (2024; ignores XT days): 84.75 km (52.66 mi)
Calories burned: 300 kcal (? unclear--bike display not great)
Average heart rate: 114 bpm     
Max heart rate: 135 bpm
Weather: partly sunny ⛅ 11 °C (51.8 °F), Humidity: 59% Wind: 7 km/h
Time: 10:45-11:35 a.m. (50 minutes)
Terrain: Flat; +/- ~0 ft elevation
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10, no problem
Comments: Very relaxed, light cross-training day. Focused on driving the pedals using quads and relaxing the calves & ankles. Helped a couple with a stroller enter as they also struggled with the automated door entry controls. Listened to audiobook. Weather is beautiful today, clear but a bit chilly. After finishing, felt exercised but not exhausted. 👍🏼 When I arrived two women in their 50's+ were exercising on the treadmill & weighted balls while talking happily in what sounded like Chinese. Wore my mask. Sister Rosetta Tharpe was mentioned on my audiobook, the "godmother of rock & roll". The audiobook also talked about gun rights & their use by minority groups in the 1960's & 1970's to help protect themselves. It sounds like such a turbulent time in American history--I have heard of it and know the importance to civil rights, but hearing about it again brings the stories to life again.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired; muscles behind knees slightly sore
Foods eaten today: Kashi GO cereal, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, espresso shot, pumpkin-spice espresso latte, spiral pasta with chicken & black olives & artichoke hearts & marinara sauce

Running Journal - 2024-02-07

Hail collected along the run

Resting heart rate: 96 bpm, about 5 minutes after exercise
Weight (after run; clothed): 86.09 kg (189.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,052 cal/day
Distance (running): 4.18 km (2.60 mi)
Cumulative distance (2024; ignores XT days): 84.75 km (52.66 mi)
Calories burned: 353 kcal
Average heart rate: 142 bpm     
Max heart rate: 171 bpm
Weather: partly sunny ⛅, then rain & hail ☔ 🌨️ 10 °C (50 °F), Humidity: 80% Wind: 16 km/h
Time: 2:53-3:23 p.m. (30 minutes)
Terrain: Flat; +/- ~69 ft elevation
Avg Pace: 11'32" /mile
Best pace: 11'22" /mile (#2)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no problem
Comments: Hail! Smaller than a pea and lasted only less than a minute, but it happened. Rain messed with touchscreen on my mobile device, as well as ... my Bluetooth earbuds (?) The audiobook skipped around a bit as my wet blue windbreaker bumped them. Then the sun came out and all was well. Dodged puddles and stayed on the sidewalks. Got lots of rest before the run today. Felt more recovered than on Tuesday.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired; muscles behind knees slightly sore
Foods eaten today: Kashi GO cereal, banana, Bolani Spinach-Filled Flatbread, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, blueberries, apple, espresso shot, mixed salad greens with baked salmon

Running Journal - 2024-02-06

Resting heart rate: 101 bpm, about 5 minutes after exercise
Weight (after run; clothed): 84.46 kg (186.2 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,027 cal/day
Distance (running): 6.02 km (3.74 mi)
Cumulative distance (2024; ignores XT days): 80.56 km (50.06 mi)
Calories burned: 536 kcal
Average heart rate: 136 bpm     
Max heart rate: 165 bpm
Weather: partly sunny ⛅ 15 °C (59 °F), Humidity: 60% Wind: 11 km/h
Time: 12:58-1:48 p.m. (50 minutes)
Terrain: Flat; +/- ~72 ft elevation
Avg Pace: 13'21" /mile
Best pace: 13'04" /mile (#2)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no problem
Comments: Really enjoying Tailwind Nutrition Recovery Drink Mix (Chocolate). One 16-ounce drink after exercise & shower, then another about an hour or so later. Pretty fatigued today. Not much spring in my steps. Additionally, I do not think I timed it quite right, re: fueling & caffeine. Felt low energy even though I ate a fig bar pack. Got it done though, and also remembered sunblock habit building. The post-storm weather is still moody and beautiful: a mix of very dark clouds, blue skies, white highlights, and comfortable temperatures. Hills keep getting greener. Also--just like that, the first week of training in the books. Half-year of training in total, so week #2 of 26.
Any irregular feelings, aches, pains, heart rate, and so forth?: Fatigued, calves a bit sore
Foods eaten today: Kashi GO cereal, banana, German potato salad (Vacaville - Pure Grain Bakery), Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, apple, Bolani Spinach-Filled Flatbread, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x2), blueberries

Running Journal - 2024-02-05 (XT - Stationary Recumbent Cycle)

Resting heart rate: 75 bpm, about 5 minutes after exercise
Weight (after run; clothed): 86.18 kg (190.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,053 cal/day
Distance (cycling): 7.24 km (4.5 mi)
Cumulative distance (2024; ignores XT days): 74.54 km (46.32 mi)
Calories burned: 260 kcal
Average heart rate: 73 bpm     
Max heart rate: 74 bpm
Weather: Overcast ☁️, then rain ☔; 14 °C (57.2 °F), Humidity: 71% Wind: 6 km/h
Time: 2:04-2:54 p.m. (50 minutes)
Terrain: Flat; +/- ~0 ft elevation
Avg Pace: N/A /mile
Best pace: N/A /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 1/10, thought I caught a slight whiff, but only once
Comments: REI visit on Sunday and got Tailwind Nutrition Recovery Drink Mix (Chocolate). I like it, possibly too much 😅 One 16-ounce drink at breakfast and another after exercise. Tired legs today. Easy first-half on the stationary recumbent cycle, then a moderate exertion on the 2nd half. Felt decently exercised, but tired. Weather has calmed a bit--one intermittent shower in the mid-afternoon, and winds back to normal. Trying to get more rest at night.
Any irregular feelings, aches, pains, heart rate, and so forth?: Legs recovering from long run, tired & sore
Foods eaten today:Kashi GO cereal, espresso pumpkin spice latte, mixed salad greens with baked salmon, Chin Chin Assam milk tea, banana, German potato salad (Vacaville - Pure Grain Bakery), Tailwind Nutrition Recovery Drink Mix - Chocolate (x2)

Running Journal - 2024-02-04

Resting heart rate: 90 bpm, about 5 minutes after exercise
Weight (after run; clothed): 85.46 kg (188.4 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,042 cal/day
Distance (running): 11.27 km (7.00 mi)
Cumulative distance (2024; ignores XT days): 74.54 km (46.32 mi)
Calories burned: 963 kcal
Average heart rate: 122 bpm     
Max heart rate: 164 bpm
Weather: Partly sunny ⛅, then heavy rain ☔, very high winds; 16 °C (60.8 °F), Humidity: 73% Wind: 50 km/h
Time: 4:13-5:58 p.m. (105 minutes)
Terrain: Flat; +/- ~62 ft elevation
Avg Pace: 14'52" /mile
Best pace: 13'54" /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no smell
Comments: Hill day; learning as I go. Joint run. Researched local hill grades using MapOMeter web site. Lots of low-grade slopes. Per Galloway, hills training for beginners is about one-half of a city block at about 1-2% grade. We also experimented with what Galloway calls acceleration gliders, basically trying to increase turnover rate for about one-half city block, then relax. We did what we could with acceleration gliders about 4 times, then did what we thought were hill repeats about 3 times. Then we continued running (Dawn ~5 miles and me about 7 miles). The context on Sunday was the weather--very high wind gusts (to 50 km/h) and eventually heavy downpour. Not ideal for practicing new training tools 😅 The hill repeats were OK, but we reached consensus that our normal route just sprinkles hills into the mix anyway, so I guess the main goal is to just focus on them for a burst of time. Preceding the acceleration gliders seems like a way to focus the mind on increasing turnover rate before the hill play, as a way to apply the same technique to going uphill. As an aside, we researched the elevation gain & grade of Dawn's hometown killer hill, on Fillmore St: it gets as high as 16.1% grade. So to train for the SF Marathon hills (gradient unknown, but steep), we will need a steeper gradient. However, Galloway seems to suggest stopping hill play once speedwork is introduced. The formal chart of days lists 3 more weeks of hill play in the next month or so of the 4:40 time goal program. It was a start, however. Wrapped up the run by myself in a cloudburst. It was fine for the most part, but carrying my phone I kept accidentally stopping my Mi Band tracker (Zepp Life app). So that was annoying but not so bad. Completely soaked by the time getting home though, but in decent spirits, all things considered. The whole day was pretty much rainy and high wind gusts, except for the small window in the afternoon which we took. Rainbow was spotted 🌈
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired; muscles behind knees slightly sore
Foods eaten today: Banana, eggs benedict (Vacaville - Pure Grain Bakery), raspberry blended latte - 16 oz, plain bagel with turkey slices & american cheese, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), Waterloo sparkling water (Peach) - 12 oz

Running Journal - 2024-02-03 (Off Day)

Resting heart rate: 59 bpm at noon
Weight (after run; clothed): 86.73 kg (191.2 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,062 cal/day
Distance (cycling): 0 km (0 mi)
Cumulative distance (2024; ignores XT days): 63.28 km (39.32 mi)
Calories burned: 0 kcal
Average heart rate: 59 bpm
Max heart rate:N/A bpm
Weather: Overcast 12 °C (53.6 °F), Humidity: 65% Wind: 8 km/h
Time: Noon
Elevation Change (+/-, in ft): 0
Avg Pace: N/A /mile
Best pace: N/A /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no smell
Comments: Cooler day. Feeling a bit creaky in the legs and calves. Hopefully getting lots of rest today for Sunday long run.
Any irregular feelings, aches, pains, heart rate, and so forth?: Sore legs & calves
Foods eaten today: Kashi GO Crunch cereal, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz. plain bagel with yuzu fruit spread, Tony's Chocolonely Dark Milk Chocolate With Brownie Bar - half a row,

Running Journal - 2024-02-02

 

Faint rainbow - before the rain & hail (filter applied to help with visibility)

Resting heart rate: 104 bpm, about 5 minutes after exercise
Weight (after run; clothed): 85.64 kg (188.8 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,045 cal/day
Distance (running): 7.00 km (4.35 mi)
Cumulative distance (2024; ignores XT days): 63.28 km (39.32 mi)
Calories burned: 617 kcal
Average heart rate: 143 bpm     
Max heart rate: 172 bpm
Weather: Partly sunny with passing heavy rain shower (with light hail!) 12 °C (53.6 °F), Humidity: 93% Wind: 10 km/h
Time: 11:23-12:15 p.m. (50 minutes)
Terrain: Flat; +/- ~58 ft elevation
Avg Pace: 11'55" /mile
Best pace: 11'13" /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no smell
Comments: Remembered sunblock & body glide (for chafing) ✅ Hail! About 20 minutes into the run, a passing rainshower drenched the area, and even had some small light hail pellets bouncing off me. Not so bad, but it messed with my phone screen & earbuds a bit. The runoff water made it a bit tricky. Caught a rainbow on photo. Began listening to new audiobook, which suggested listening to Earth, Wind & Fire's That's the Way of the World. Oh man, I hit play on that and was transported for the next 6 minutes, running on air. Of course I had heard it before, but it hit different on the home stretch and was so nice. Directly led to my best pace of the run, ha.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired; muscles behind knees slightly sore
Foods eaten today: Kashi GO Crunch cereal, espresso latte (x1) with nonfat milk, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), plain bagel with slice of American cheese & 4 slices turkey, mixed salad greens with strawberry vinaigrette & cherry tomatoes & croutons, Waterloo sparkling water (Peach) - 12 oz, Sogo Japanese Arare Rice Crackers - 7.05 oz

Running Journal - 2024-02-01 (XT - Stationary Recumbent Cycle)

Resting heart rate: 88 bpm, ~15 minutes after exercise
Weight (after run; clothed): 85.09 kg (187.6 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,037 cal/day
Distance (cycling): 7.89 km (4.9 mi)
Cumulative distance (2024; ignores XT days): 56.28 km (34.97 mi)
Calories burned: 287 kcal
Average heart rate: 93 bpm
Max heart rate:137 bpm
Weather: Mostly sunny (preceded by rain showers) 14 °C (57.2 °F), Humidity: 73% Wind: 10 km/h
Time: 11:37-12:27 p.m. (~50 minutes)
Elevation Change (+/-, in ft): 0
Avg Pace: N/A /mile
Best pace: N/A /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no smell
Comments: First time recumbent cycling as form of cross-training (XT). The residential gym has two stationary exercise cycles, one upright (several buttons do not work), and the one I used (recumbent, buttons work). It is a Vision Fitness R2750HRT (c. 2009). The heart-rate sensors no longer seem to work reliably (it just blinks "HA", I think? 😅), but everything else seems to work OK. Listened to my audiobook which helped pass the time. Wore a KN95 mask in case anyone else showed up, but it was just me. They have two mounted displays on the wall, but no signal when I turn them on. The dispenser for hand sanitizer was empty. They did have paper towels, which I used to wipe down the equipment afterward. I felt really exercised afterward, even after a 5 minute cooldown. Felt good.
Any irregular feelings, aches, pains, heart rate, and so forth?: Felt really exercised after; barely any discomfort
Foods eaten today: Kashi GO Toasted Berry Crisp breakfast cereal, banana, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, half banana, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry)

Running Journal - 2024-01-31

Resting heart rate: 105 bpm, about 5 minutes after exercise
Weight (after run; clothed): 86.09 kg (189.8 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,052 cal/day
Distance (running): 3.93 km (2.44 mi)
Cumulative distance (2024; ignores XT days): 56.28 km (34.97 mi)
Calories burned: 333 kcal
Average heart rate: ??? bpm (watch not connected?)
Max heart rate: ??? bpm (watch not connected?)
Weather: Overcast, very light rain 15.83 °C (60.5 °F), Humidity: 53% Wind: 27 km/h
Time: 2:08-2:38 p.m. (30 minutes)
Terrain: Flat; +/- ~65 ft elevation
Avg Pace: 12'17" /mile
Best pace: 12'22" /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no smell
Comments: Forgot sunblock again 😛 Thought I was going to do cycling but it was a run day. I'm switching from "to finish" to "4:40 goal". The last time I ran the SF Marathon I finished under time cutoff but was wrecked physically. So making a choice to train harder this go-around. A bit of very slight rain intermittently toward the end. A bit windy. Temperature was comfortable. Need to work on chafing.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired; muscles behind knees slightly sore
Foods eaten today: Kashi GO Toasted Berry Crisp breakfast cereal, banana, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, mixed salad with strawberry vinaigrette & cherry tomatoes & croutons, Trader Joe's Garlic Indian Style Flatbread with Kirkland Signature Organic Hummus - 2.5 oz, plain bagel with yuzu marmalade, Ito En Oi Ocha Unsweetened Green Tea - 16.9 fl oz, cup of peppermint tea

Running Journal - 2024-01-30

Resting heart rate: 109 bpm, about 5 minutes after exercise
Weight (after run; clothed): 84.73 kg (186.8 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,031 cal/day
Distance (running): 7.03 km (4.37 mi)
Cumulative distance (2024; ignores XT days): 52.35 km (32.53 mi)
Calories burned: 659 kcal
Average heart rate: 144 bpm
Max heart rate: 165 bpm
Weather: Partly sunny, 18.33 °C (65 °F), Humidity: 53% Wind: 3 km/h
Time: 11:28-12:23 p.m. (55m)
Terrain: Flat; +/- ~65 ft elevation
Avg Pace: 12'35" /mile
Best pace: 12'02" /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no smell
Comments: Forgot sunblock. Weather was perfect. Tried "puppet on a string" again. Saw a male & female mallard duck. Enjoyed perfume of mock orange. Said hello or waved hello to a few people that seemed friendly. Found a trail to skip a traffic crossing light. Felt pretty good, but tired in the evening.
Goal Time: 55 minutes (maintenance exercise)
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired; muscles behind knees slightly sore
Foods eaten today: Kashi GO Cinnamon Crisp Breakfast Cereal, banana, espresso shot (x1), mixed salad with baked chicken breast, plain bagel with plain bagel with Kirkland Signature Organic Hummus - 2.5 oz, Ito En Oi Ocha Unsweetened Green Tea - 16.9 fl oz, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), potato pierogi with marinara sauce, Chocolonely squares, key lime beer, cheetohs, slice of toast with yuzu marmalade (x2)

Running Journal - 2024-01-29 (Walking Day)

Resting heart rate: 58 bpm, about 5 minutes after exercise
Weight (after run; clothed): 86.6 kg (189.2 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,048 cal/day
Distance (walking): 3.62 km (2.25 mi)
Cumulative distance (2024; ignores XT days): 45.32 km (28.16 mi)
Calories burned: 527 kcal
Average heart rate: 104 bpm
Max heart rate: 122 bpm
Weather: Sunny, 17 °C (62 °F), Humidity: 52% Wind: 0 km/h
Time: 10:15-11:00 a.m. (~45 minutes)
Terrain: Flat; ~70 ft +/- elevation
Avg Pace: 15'28" /mile
Best pace: ?? /mile
Stinkiness air level (0=No smell; 10=☣️): 2/10, slightly stinky
Comments: Walked around local residential areas. Smelling orange perfume from mock orange bushes. Listened to audiobook. No sunblock (lazy), but only face exposed (wore hat). Tree trimming going on next door. Weather pleasant and buoyed spirits. Misreported cumulative distances for a few posts so created a spreadsheet to track things to avoid that mistake moving forward. Had copied a post and made edits but forgot to get the latest cumulative values. All corrected now. While creating the spreadsheet calculations, realized my RMR values really seem to include calories for digestion (e.g., BMR + digestion/etc.).
Goal Time: N/A (maintenance walk)
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired (not enough sleep)
Foods eaten today:Kashi GO Cinnamon Crisp Breakfast Cereal, banana, espresso shot (x2), Trader Joe's Spicy Lentil Wrap with Spicy Tahini Sauce, Costco "Korean Soul Food" Premium Rice Cookie Collection - Strawberry yugwa

Running Journal - 2024-01-28

Resting heart rate: 82 bpm, about 5 minutes after exercise
Weight (after run; clothed): 84.4 kg (186.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,026 cal/day
Distance (running): 11.27 km (7.00 mi)
Cumulative distance (2024; ignores XT days): 45.32 km (28.16 mi)
Calories burned: 963 kcal
Average heart rate: 128 bpm
Max heart rate: 162 bpm
Weather: Partly sunny, 18°C (65 °F), Humidity: 61% Wind: 3 km/h
Time: 11:45-1:20 p.m. (1h 37m)
Terrain: Flat; +/- ~60 ft elevation
Avg Pace: 13'49" /mile
Best pace: 12'59"/mile (#5)
Stinkiness air level (0=No smell; 10=☣️): 3/10, slightly stinky
Comments: Remembered sunblock. Weather was pleasant. Tried "puppet on a string" thoughts to stay straighter and have quicker turnover in the later miles. Seemed to help. Ran 2 minutes then walked 1 minute. Dawn and I ran together the first 4.5 miles, then I ran the last 2.5 miles solo. Do not remember much from this run, so I guess that means it went well. After a shower & ibuprofen, went to K On the Go Café Patisserie & Tea House for drinks, cheesecake, and an everything bagel with lox & capers.
Goal Time: N/A (maintenance exercise)
Any irregular feelings, aches, pains, heart rate, and so forth?: Muscles behind knees slightly sore.
Foods eaten today: Kashi GO Cinnamon Crisp Breakfast Cereal, half of a banana, half of a can of Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, K On the Go: 1) Chocolate Raspberry Cheesecake; 2) Iced Flan Coffee (+Coffee Jelly & House Flan); and 3) Everything Bagel W/ Smoked Salmon, Cream Cheese

Running Journal - 2024-01-26

Resting heart rate: 89 bpm, about 5 minutes after exercise
Weight (after run; clothed): 84.8 kg (187.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,033 cal/day
Distance (running): 5.78 km (3.59 mi)
Cumulative distance (2024; ignores XT days): 34.05 km (21.16 mi)
Calories burned: 472 kcal
Average heart rate: 135 bpm
Max heart rate: 162 bpm
Weather: Partly sunny, 15°C (59 °F), Humidity: 61% Wind: 3 km/h
Time: 11:30-12:15 a.m. (~45 minutes)
Terrain: Flat; +/- ~75 ft elevation
Avg Pace: 12'46" /mile
Best pace: 11'55"/mile (#3)
Comments: I've added a new metric to track: Stinkiness air level. Today just slightly. We live in Fremont, near "sewage treatment plants, landfills, garbage dumps, petrochemical plants, and other industrial facilities". Most days not so bad! Other days it is noticeable. Thankfully, indoors never noticeable. Where did all my energy today come from? Felt a bit hungry before the run so had 2 fig bars (1 pack). Had a coffee earlier. Got a decent amount of sleep. I had actually started a shower when I remembered I was supposed to go running. So perhaps the sense of jumping into it without overthinking it. Plus adequate recovery. Also going to start labeling journal entries by "walking" or "running" moving forward. Saw a few cows grazing in the distance on the top of the foothills.
Stinkiness air level: Slightly stinky
Goal Time: N/A (maintenance exercise)
Any irregular feelings, aches, pains, heart rate, and so forth?: Slightly fatigued, but not so much as previous days
Foods eaten today: Kashi GO Crunch cereal, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, Ito En Oi Ocha Unsweetened Green Tea - 16.9 fl oz (x2), Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry)

Running Journal - 2024-01-25 (Walking Day)

Resting heart rate: 65 bpm, about 15 minutes after exercise
Weight (after run; clothed): 86.6 kg (191.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,061 cal/day
Distance (walking): 3.48 km (2.16 mi)
Cumulative distance (2024; ignores XT days): 28.28 km (17.57 mi)
Calories burned: 527 kcal
Average heart rate: 140 bpm
Max heart rate: 160 bpm
Weather: Sunny, 14 °C (58 °F), Humidity: 70% Wind: 8 km/h
Time: 10:45-11:30 a.m. (~45 minutes)
Terrain: Flat; ~50 ft elevation gain/loss
Avg Pace: 21'12" /mile
Best pace: ?? /mile
Comments: Slept from ~11:00 p.m. to 5:30 a.m., then back to bed until ~7:30 a.m. Did not feel like enough sleep. Feeling some exhaustion perhaps from over-training after an extended period of not exercising, combined with lack of enough recovery. The walk today was pleasant and am listening to audiobook (at 2.5x-speed) "Humanly Possible: Seven Hundred Years of Humanist Freethinking, Inquiry, and Hope (2023) - Sarah Bakewell". Walking around neighborhood planned communities. Everything is nicely maintained and no road noise. Wore puffy coat and felt a bit warm but not too bad (contributed to elevated heart bpm?).
Goal Time: N/A (maintenance walk)
Any irregular feelings, aches, pains, heart rate, and so forth?: Pretty fatigued. Legs a bit sore but not too bad.
Foods eaten today: Kashi GO Crunch cereal, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, Ito En Oi Ocha Unsweetened Green Tea - 16.9 fl oz (x2), Amy's Organic Fire Roasted Southwestern Vegetable Soup over a bowl of 'Bibigo, Cooked Sticky White Rice Bowls, Medium Grain - 7.4 oz', plain bagel with Kirkland Signature Organic Hummus - 2.5 oz

Running Journal - 2024-01-24

Resting heart rate: 72 bpm, about 30 minutes after exercise
Weight (after run; clothed): 85.7 kg (187.2 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,035 cal/day
Distance (walking): 6.44 km (4.00 mi)
Cumulative distance (2024; ignores XT days): 28.28 km (17.57 mi)
Calories burned: 663 kcal
Average heart rate: 105 bpm
Max heart rate: 173 bpm
Weather: From overcast to partly sunny, 14 °C (57 °F), Humidity: 79% Wind: 19 km/h
Time: 10:40-11:35 p.m. (~55 minutes)
Terrain: Flat; ~50 ft elevation gain/loss
Avg Pace: 14'20" /mile
Best pace: ?? /mile
Comments: Post-rain run. Smelled grilled meats sold by a friendly, sign-less vendor from a portable grill behind their truck which was parked in front of a local cemetery front office. Unexpected; will have to see if I can learn more and circle back another day. Explored some of the light industrial side roads, parking lots, & a tired-looking shopping center. Foothills in the medium distance slowly transitioning from gold to an emerald green.
Goal Time: N/A (maintenance run)
Any irregular feelings, aches, pains, heart rate, and so forth?: Fatigued this morning (not enough sleep). Calves a bit sore. Legs a bit achy.
Foods eaten today: Kashi GO Crunch cereal, coffee espresso shot (x2), mixed salad & baked salmon

Running Journal - 2024-01-23 (Walking Day)

Resting heart rate: 60 bpm, about 15 minutes after exercise
Weight (after run; clothed): 85.7 kg (189.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,047 cal/day
Distance (walking): 3.85 km (2.39 mi)
Cumulative distance (2024; ignores XT days): 21.84 km (13.57 mi)
Calories burned: 351 kcal
Average heart rate: 105 bpm
Max heart rate: ?? bpm
Weather: From overcast to partly sunny, 13 °C (56 °F), Humidity: 85% Wind: 8 km/h
Time: 11:00-11:45 p.m. (~45 minutes)
Terrain: Flat; ~90 ft elevation gain/loss
Avg Pace: 22' /mile
Best pace: ?? /mile
Comments: Walked around local area, passing employees leaving for lunch. Weather is transitional between rains. Hills covered in low clouds/fog, burning off around noon with beautiful light & shadow on the greening grasses. Weather pleasant.
Goal Time: N/A (maintenance run)
Any irregular feelings, aches, pains, heart rate, and so forth?: A bit tired from lack of sleep. Muscles behind knees a bit stiff.
Foods eaten today: Kashi GO Crunch cereal, coffee latte, espresso shot, Ito En Oi Ocha Unsweetened Green Tea - 16.9 fl oz

Running Journal - 2024-01-22

Resting heart rate: 82 bpm, about 15 minutes after exercise
Weight (after run; clothed): 85.1 kg (187.6 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,037 cal/day
Distance (running): 5.18 km (3.22 mi)
Cumulative distance (2024; ignores XT days): 21.84 km (13.57 mi)
Calories burned: 510 kcal
Average heart rate: 140 bpm
Max heart rate: 160 bpm
Weather: overcast with intermittent moderate rainshowers, 15 °C (59 °F), Humidity: 85% Wind: 5 km/h
Time: 11:00-11:45 p.m. (~45 minutes)
Terrain: Flat; ~190 ft elevation gain/loss
Avg Pace: 14'20" /mile
Best pace: ?? /mile
Comments: Run/walk 45 minute maintenance run. Wore my Patagonia windbreaker with hood to shed rain. Took it easy when cornering with slick surfaces ("I keep warning you. Doors and corners, kid. That's where they get you."). Apartment complex nearby looked to have some localized flooding outside the 1st floor facing the street 🙀 Trash day so lots of tubs collecting water. Vegetation looks amazing. A few people out walking dogs or playing with kids. Citrus trees seem heavy with fruit. Ended with partly sunny skies and in relatively good spirits.
Goal Time: N/A (maintenance run)
Any irregular feelings, aches, pains, heart rate, and so forth?: Tired from lack of sleep. Slight pain in left knee (front). Muscles behind knees a bit stiff.
Foods eaten today: Kashi GO Crunch cereal, Kirkland Signature Colombian Cold Brew Coffee 11 fl oz

Running Journal - 2024-01-20

Resting heart rate: 77 bpm, about 20 minutes after exercise

Weight (after run; clothed): 85.2 kg (187.8 lb)
Body Mass Index (BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,039 cal/day

Distance (running): 5.29 km (3.29 mi)

Cumulative distance (2024; ignores XT days): 16.66 km (10.35 mi)

Calories burned: 467 kcal

Average heart rate: 126 bpm

Max heart rate: 158 bpm

Weather: overcast with tiny pockets of blue sky, 15 °C (59 °F), Humidity: 79% Wind: 21 km/h

Time: 11:00-11:45 p.m. (~50 minutes)

Terrain: Flat; ~90 ft elevation gain/loss

Avg Pace: 14'53" /mile

Best pace: ?? /mile

Comments: Perfect weather. Humid, warm breeze, in-between rain showers but surfaces mostly dry, cool enough weather so short sleeves feel great. Greeted a woman walking three dogs on leashes. Ran in quiet neighborhood asphalt surface streets, 2 minutes running, 1 minute walking. Felt good at end, no injuries. Felt stiff muscles behind knees after waking up, but after warming up not noticeable. Forecast seemed to predict solid rain for the weekend but so far no rain.

Goal Time: N/A (3 mile run)

Any irregular feelings, aches, pains, heart rate, and so forth?: Muscles behind knees stiff, slight fatigue

Foods eaten today: Kashi GO Crunch cereal, Kirkland Signature Colombian Cold Brew Coffee 11 fl oz, banana

Running Journal 2024-01-19 (Walking Day)

Resting heart rate: 106 bpm, right after exercise; 62 bpm later in the evening

Weight (after run; clothed): 86.8 kg (191.4 lb)
Body Mass Index (BMI): 25.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,063 cal/day

Distance (running): 3.67 km (2.28 mi)

Cumulative distance (2024; ignores XT days): 11.36 km (7.06 mi)

Calories burned: 331 kcal

Average heart rate: 106 bpm

Max heart rate: 158 bpm

Weather: overcast, then light rain

Time: 2:00-2:45 p.m. (~45 minutes)

Terrain: Flat; ~62 ft elevation gain/loss

Avg Pace: 20'04" /mile

Best pace: 13'54" /mile

Comments: Walked around local neighborhood. Saw local scruffy feral cat. Light rain about halfway. Nothing remarkable today really.

Goal Time: 45 minutes

Any irregular feelings, aches, pains, heart rate, and so forth?: Muscles behind knees stiff, felt fatigue

Foods eaten today: Kashi GO Crunch cereal, Kirkland Signature Colombian Cold Brew Coffee 11 fl oz, banana, veggie cauliflower-crust pizza, everything bagel with hummus, milk chocolate, glass of red wine, fig bars

Running Journal 2024-01-18

Resting heart rate: 107 bpm, right after exercise; 71 bpm 3 hours after exercise
Weight (after run; clothed): 85.0 kg (187.4 lb)
Body Mass Index (BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,036 cal/day
Distance (running): 5.38 km (3.34 mi)
Cumulative distance (2024; ignores XT days): 11.36 km (7.06 mi)
Calories burned: 504 kcal
Average heart rate: 142 bpm
Max heart rate: 166 bpm
Weather: overcast, 13 °C (55 °F), Humidity: 70% Wind: 3 km/h
Time: 10:22-11:07 a.m. (~45 minutes)
Terrain: Mostly flat; ~137 ft elevation gain/loss
Avg Pace: 13'29" /mile
Best pace: ?? /mile (for some reason it says 06'17" /mile which is fabulously incorrect)
Comments: 2 minutes running, 1 minute walking. Touch of dizziness but almost not noticeable. Seems like I just ran too fast too soon on Tuesday, maybe hyperventilated a bit. Weather was overcast but pleasant. Passed dog walkers, people walking with children, said hello to a man with a walker who smiled and returned the greeting. The sour smell from the south SF Bay dump was present today 🤢 It came and went, so not great, but not a deal breaker. Indoors not a problem but noticeable outside. One thought that crossed my mind: this first week running around the neighborhood represents the most novel time for absorbing the new sights...soon I will get jaded.
Goal Time: 45 minutes
Any irregular feelings, aches, pains, heart rate, and so forth?: None; muscles a bit sore
Foods eaten today: Kashi GO Crunch cereal, Kirkland Signature Colombian Cold Brew Coffee 11 fl oz

Running Journal 2024-01-17 (Walking Day)

Resting heart rate: 65 bpm, ~15 minutes after exercise
Weight (after run; clothed): 86.4 kg (190.4 lb)
Body Mass Index (BMI): 25.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,057 cal/day
Distance (running): 3.88 km (2.41 mi)
Calories burned: 309 kcal
Average heart rate: 97 bpm
Max heart rate: 121 bpm
Weather: sunny
Temp: 16 C (60 F) 6 km/h
Time: 2:05-3:00 p.m. (~50 minutes)
Terrain: Flat
Avg Pace: ?? /mile
Best pace: 13'52"/mile
Comments: Explored a new part of the neighborhood for the first time on foot. Noisy due to street traffic in spots. Listened to audiobook All Systems Red (The Murderbot Diaries) (2017) - Martha Wells. Felt a bit warm but not too bad.
Goal Time: n/a
Any irregular feelings, aches, pains, heart rate, and so forth?: None; muscles a bit sore
Foods eaten today:coffee (3 shots espresso), Kashi GO Original cereal, apple, banana, Nature's Bakery fig bars (2 in one wrapper), Ito En Oi Ocha Unsweetened Green Tea 16.9 fl oz, homemade pasta w/chicken + black olives + artichoke heart + sauce

Running Journal 2024-01-16

Resting heart rate: 72 bpm, ~3.5 hours after running
Body Mass Index (BMI): 25.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,058 cal/day
Calories burned: 533 kcal
Average heart rate: 146 bpm
Max heart rate: 166 bpm
Weather: misting light rain
Temp: 18 C (64.4 F) no wind
Time: 3:55-4:40 p.m. (45 minutes)
Terrain: Slight uphill on way out, reverse on way back (+/- 88 ft)
Avg Pace: 12'14"/mile
Best pace: 8'46"/mile
Comments: First solo run in a long, long time. Not sure if I will continue with posting Google Map Pedometer maps anymore. Ran around neighborhood. Dawn & I ran it a few days ago and just ran the same route. It was misting light rain, so sidewalks and streets were slick. Felt dizzy when I relaxed my shoulders and waited to cross the street near the end. Not great. Probably overdid it. Felt good though--ran the whole 45 minutes straight. Found what looked like a short fire road entrance between 2 houses into a nearby park, so fun to explore a bit on my own. Passed a few people walking their dogs, but otherwise pretty quiet.
Goal Time: n/a
Distance (running): 5.98 km (3.72 mi)
Weight (after run; clothed): 86.5 kg (190.6 lb)
Any irregular feelings, aches, pains, heart rate, and so forth?: Dizziness while waiting to cross the street afterward 😵‍💫
Foods eaten today:coffee (3 shots espresso), Kashi GO Original cereal, apple, mini naan x2 & hummus cup, leftover butter chicken & rice (small amount), Nature's Bakery fig bars (2 in one wrapper), green olives w/pimento, Ito En Oi Ocha Unsweetened Green Tea 16.9 fl oz, whiskey shot, homemade pasta w/chicken + black olives + artichoke heart + sauce

Ukraine wood-burning stove

Safe Passage 4 All staff have contracted to have a stove (which we funded) installed it in the Ukraine region of Kherson:

https://www.paypal.com/donate?campaign_id=CGVRMVP2EH68Y

Full details:

https://www.reddit.com/r/ukraine/s/jE7DObCN9c

I requested SP4All staff recommend a plaque message, and they suggested a quote by Taras Shevchenko, one of the most famous Ukrainian authors.

Medium-sized wood-burning metal stove with plaque, in a warehouse next to others.

I suggested a humanist adaptation, but am OK with staff leaving the quote as-is.

The plaque reads:

Ukrainian alphabet:
#39 "Борітеся - поборете! Вам Бог помагає! За вас правда, за вас слава і воля святая!"

Romanized Ukrainian:
#39 "Boritesya - poborete! Vam Boh pomahaye! Za vas pravda, za vas slava i volya svyataya!"

Translation to English, via Google Translate:

#39 "Fight - you will win! God helps you! For you is truth, for you is glory and holy will!"

Original passage (translated to English):

Keep fighting-you are sure to win!
God helps you in your fight!
For fame and freedom march with you
And right is on your side!

Photos of several stoves after delivery:

https://www.reddit.com/r/ukraine/s/6JS9qYwEdO