Running Journal - 2024-04-24

Time: 12:17-12:52 p.m. (35 minutes)
Resting heart rate: 90 bpm (~15 minutes after exercise)
Weight (after run; clothed): 84.10 kg (185.4 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,022 cal/day
Distance (running): 4.73 km (2.94 mi)
Cumulative distance (2024; ignores XT days): 439.62 km (273.17 mi)
Calories burned: 379 kcal
Average heart rate: 125 bpm
Max heart rate: 153 bpm
Weather: mostly overcast ☁️ 16° C (60.8° F), Humidity 51% Wind: 6 km/h
Terrain: 141 ft elevation gain
Avg Pace: 11'55" /mile
Best pace: 11'31" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Today I tried to run a 10'15"/mile pace after warm-up jogging & 4 acceleration gliders. I started this at the 1.47 mile mark and did intervals: ran for 2:30 and walked for 1:00. I thought I did OK but perhaps walking for only 30 seconds would have been better. My heart rate got into the 140-bpm range during my 10'15"/mile pace segments. It felt doable, but strenuous. Which seems to indicate I may need to moderate my 4:40 goal. It was a nice feeling on Sunday to run 17 miles! I felt OK at the end (other than the disquieting right-knee pain). Just 9.22 miles more to marathon goal. 🤔 Glad I am calibrating and dialing-in my time expectations sooner rather than later though...running at 10'15"/mile pace today with hills was not easy: huffing and puffing a bit.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso double shot (x3), Sogo Japanese Arare Rice Crackers - 7.05 oz, Slice of Homage Pizza - Cheese bread (x2), The Pizza Guy (Sicilian; x2 slices), Signature Select Extreme Moose Tracks Ice Cream Sandwich, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Kirkland Signature Sparkling Water - Grapefruit (12 Oz),

Running Journal - 2024-04-23

Time: 6:29-7:24 p.m. (56 minutes)
Resting heart rate: 79 bpm (~15 minutes after exercise)
Weight (after run; clothed): 84.37 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): 6.61 km (4.11 mi)
Cumulative distance (2024; ignores XT days): 428.28 km (266.12 mi)
Calories burned: 504 kcal
Average heart rate: 113 bpm
Max heart rate: 131 bpm
Weather: mostly sunny 🌤️ 17° C (62.6° F), Humidity 52% Wind: 13 km/h
Terrain: 240 ft elevation gain
Avg Pace: 13'37" /mile
Best pace: 13'25" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Lovely late-afternoon run with Dawn. Weather was just right. Lots of people out walking dogs, exercising, playing. No problems at all with my right knee 😮‍💨 A bit tired still from Sunday, but overall OK. Gnats were less a problem, probably due to temperature. The crosswalk button seems to work again this evening. We ran for 2:30, then walked for 1 minute. When we did rin/walk of 4:00/1:00, we got a bit farther in the same amount of time. 55 minutes is a bit less conducive to 3:30 intervals (~15.7), so we just went for 16. Good way to destress a bit after a long day. The nearby foothills looked particularly nice with the handful of clouds casting light and shadow, and all the spring flowers have bloomed. My toes felt a bit sore--still recovering from Sunday. My shoes are at ~40% done with their estimated lifespan of 400 miles. We will go to a Red Wing shoes store in the near future and I hope to get my feet imaged using their Ultimate Fit Experience which "Accurately measures your feet with a 3D scan and stride analysis". I think we saw something similar at Fleet Feet in Menlo Park.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired, feet under my toes sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso double shot (x2), Slice of Homage Pizza - The Pizza Guy (Sicilian; x3 slices), Maison Alyzee - The Lady in Black (On a thin Almond Sable biscuit, a Choux Pastry with Yuzu Confit, Black Sesame Chantilly, Black Sesame Praline, a few Black Sesame seeds; x0.5), glass of red wine, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, leftover pad kee mao & broccoli chicken with Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, apple, Dick Taylor Craft Chocolate - Tanzania microbatch (x1 sqaure),

Running Journal - 2024-04-22 (XT - Stationary Recumbent Cycle)

Time: 11:50-12:40 p.m. (50 minutes)
Resting heart rate: 85 bpm (~10 minutes after exercise)
Weight (after run; clothed): 84.91 kg (187.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,034 cal/day
Distance (cycling): 6.28 km (3.90 mi)
Cumulative distance (2024; ignores XT days): 428.28 km (266.12 mi)
Calories burned: 282 kcal
Average heart rate: 76 bpm
Max heart rate: 89 bpm
Weather: sunny ☀️ 22° C (71.6° F), Humidity 65% Wind: 13 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (a bit stinky)
Comments: Remembered my Garmin HRM-Pro Plus Heart Rate Monitor ✅ Very light day on the recumbent stationary cycle. One other person on the elliptical when I arrived and they after about 10 minutes. Played mobile games and listened to an audiobook. Weight shot back up today, which seems to imply most of the weight loss on Sunday was from water. Overall feeling OK. Bed felt so good this morning and hard to pull myself out. Muscles definitely feeling exercised and still rebuilding. But definitely feeling OK for having run 17 miles on Sunday. Right knee occasionally a bit sore but not bothering me today (yet). Nothing like the occasional aches on Sunday. One note on pockets for phone: on Sunday, Dawn tried out a new pocket and it was really tough to fit the phone in it. So the smaller pockets not so great for easy retrieval. She wondered why they did not put elastic pockets on the sides (?) Missed opportunity. Something to think about for my own gear.
Any irregular feelings, aches, pains, heart rate, and so forth?: Tired
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, banana, espresso double shot, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz,

Running Journal - 2024-04-21 (17-Mile Long Run)

La Fontaine Restaurant (Mountain View, California) - Blackberry Mojito and Chocolate Martini

Time: 10:27-3:14 p.m. (4 hours 47 minutes; 3h 57m moving time)
Resting heart rate: 122 bpm (~15 minutes after exercise)
Weight (after run; clothed): 82.83 kg (182.6 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,003 cal/day
Distance (running): 27.36 km (17.00 mi)
Cumulative distance (2024; ignores XT days): 428.28 km (266.12 mi)
Calories burned: 2169 kcal
Average heart rate: 121 bpm
Max heart rate: 157 bpm
Weather: sunny ☀️ 24° C (75.2° F), Humidity 45% Wind: 7 km/h
Terrain: 325 ft elevation gain
Avg Pace: 14'44" /mile
Best pace: 12'32" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (a bit stinky)
Comments: Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Ran with Dawn the first 10 miles, then solo for the last 7 miles. The pain in my right knee was disquieting. It lasted for a few steps, then went away. On my solo run, I felt it a bit at the beginning and then not so much. Not great. The temperature was well above 60 F today, so we went pretty slow to start. The heat seems to activate some of the aromatic wood mulches which I enjoyed. Coyote Lagoon at Don Edwards quickly becoming my favorite place: bird watching, cattails, water, and not smelly (so far). Stopped at the usual places for electrolytes. We ran 2:30 and walked 1 minute, which helped quite a bit with keeping overall exertion below maximum (was 4:00 minutes run followed by 1 minute walk in previous long runs). After 10 miles I re-applied sunblock, had a caffeinated electrolyte powder, and recharged my phone a bit. On the solo run, I found a pet cemetery. From a bit of research, it was established in the 1970's and now seems to rest on about 2 acres of land adjacent to an overpass and an office parking lot. The graves seemed cared for, and several had plush animals and other decorations. Later, I noticed a piece of corporate exterior art in a deserted parking lot and departed the sidewalk to take a photo. As I looked around the base of the art for an artist plaque, a speaker on the building squawked to life with static and then I heard a female voice say "Attention, Attention, You are on private property and are being recorded and monitored live". I shook my head and continued back to the sidewalk. Pretty good security though on a sleepy Sunday 🏆 The new route I explored had lots of green space and almost zero traffic, which I enjoyed. The rest of the run was uneventful, which was great. I kept having to slow myself down in the final miles. I was running in the 11-minute/mile pace range and forced myself to relax. My right instep was sore and I kept trying to adjust my foot inside the shoe to relieve the pressure, to mixed results. My one whimsical thought: would vampires be great food delivery drivers, assuming recipients might invite them in to deliver the food (though most would not)? 😅 After finishing, I walked for about 0.5 miles, showered, and then we went out to celebrate a personal occasion in Mountain View. Overall I made it through 17 miles without too much complication, though getting out earlier will become more important as mileage continues to increase.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee (front) felt painful a few times when starting; some light-headed feelings when stopped; right instep sore in later miles; outside of toes sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, banana (x0.5), Bizzy Cold Brew Organic Espresso Blend (10 oz), Gatorade Gatorlyte Electrolyte Beverage Cherry Lime - 20 Oz & Mixed Berry - 20 Oz, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x2), Tailwind Endurance Fuel (Caffeinated Raspberry, x1), La Fontaine restaurant - prosciutto melone & ginger carrot soup & bread & spaghetti bolognese & blackberry mojito, Maison Alyzée - Signature Harmony (Valrhona chocolate and hazelnut mousse, dark chocolate brownie, crushed hazelnuts, and Valrhona chocolate cremeux on a crunchy hazelnut praliné), Skinnypop Microwave Sea Salt Popcorn (x0.5)

Running Journal - 2024-04-20 (Off Day)

Time: 7:45 p.m.
Resting heart rate: 73 bpm (~10 minutes after exercise)
Weight (after run; clothed): 86.36 kg (190.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,056 cal/day
Distance (off day): N/A
Cumulative distance (2024; ignores XT days): 400.92 km (249.12 mi)
Calories burned: 0 kcal
Average heart rate: N/A bpm
Max heart rate: N/A bpm
Weather: sunny ☀️ 17° C (62.6° F), Humidity 38% Wind: 9 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 2/10 (a bit stinky)
Comments: Off day. Catching up on movies. Resting up for 17-mile run on Sunday 😅 Couch potato day so eating a lot and weight is way back up to what it was when I started in January. My right knee has occasionally felt a bit pained when I step wrong the last day or two.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired; right knee a bit clunky
Foods eaten today: Blueberry scone with clotted cream & lemon curd, banana (x0.5), Bizzy Cold Brew Organic Espresso Blend (6 oz), plain bagel with Kirkland Signature Organic Hummus - 2.5 oz, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry; x2), Bolani Spinach-Filled Flatbread (x2), Tilamook - Mudslide Ice Cream, pear brandy cordial, mixed-greens salad with baked chicken breast & cherry tomatoes & garlic-cheese croutons & strawberry vinaigrette,

Running Journal - 2024-04-19

Time: 5:31-6:26 p.m. (55 minutes)
Resting heart rate: 95 bpm (~10 minutes after exercise)
Weight (after run; clothed): 84.28 kg (185.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,025 cal/day
Distance (running): 4.31 km (6.94 mi)
Cumulative distance (2024; ignores XT days): 400.92 km (249.12 mi)
Calories burned: 548 kcal
Average heart rate: 126 bpm
Max heart rate: 145 bpm
Weather: sunny ☀️ 21° C (69.8° F), Humidity 54% Wind: 14 km/h
Terrain: 203 ft elevation gain
Avg Pace: 12'46" /mile
Best pace: 12'23" /mile
Stinkiness air level (0=No smell; 10=☣️): 2/10 (a bit stinky)
Comments: Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Felt relatively recovered and had a nice run with Dawn. Temperatures were pleasant. Gnats not as bad tonight. Stopped and got a drink of water at Booster Park, where we briefly watched a group playing cricket on the baseball diamond infield. At the other side of the park, about a half-dozen people lined up at an unmarked van to collect a delivery of something we could not make out. I did not run at 10:15/mile pace between walk breaks, and I am wondering if I am going to make it to 4:40 marathon finish if I do not. I am sort of at peace with that, though my competitive side wants to push things. My right knee hurt just a bit while starting a few times.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired; right knee (front) felt overextended a bit starting from a walk
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, banana, Bizzy Cold Brew Organic Espresso Blend (10 oz), cheese bagel with Kirkland Signature Organic Hummus - 2.5 oz, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, leftover Pho & Bun - Phở Đặc Biệt (Rare Steak, Beef Flank, Meat Ball, Grill Beef Rib), Sogo Japanese Arare Rice Crackers - 7.05 oz, blueberries, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Signature Select Extreme Moose Tracks Ice Cream Sandwich, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz

Running Journal - 2024-04-18 (XT - Stationary Recumbent Cycle)

Time: 11:28-12:18 p.m. (50 minutes)
Resting heart rate: 85 bpm (~10 minutes after exercise)
Weight (after run; clothed): 83.19 kg (183.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,008 cal/day
Distance (cycling): 7.24 km (4.50 mi)
Cumulative distance (2024; ignores XT days): 393.98 km (244.81 mi)
Calories burned: 373 kcal
Average heart rate: 95 bpm
Max heart rate: 128 bpm
Weather: sunny ☀️ 21° C (69.8° F), Humidity 62% Wind: 3 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 3/10 (somewhat stinky)
Comments: Time: 6:20-7:00 p.m. (40 minutes)
Resting heart rate: 80 bpm (~10 minutes after exercise)
Weight (after run; clothed): 83.64 kg (184.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.3 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,016 cal/day
Distance (running): 4.80 km (2.98 mi)
Cumulative distance (2024; ignores XT days): 393.98 km (244.81 mi)
Calories burned: 367 kcal
Average heart rate: 113 bpm
Max heart rate: 133 bpm
Weather: mostly sunny 🌤️ 24° C (75.2° F), Humidity 53% Wind: 24 km/h
Terrain: 135 ft elevation gain
Avg Pace: 13'25" /mile
Best pace: 13'25" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Remembered my Garmin HRM-Pro Plus Heart Rate Monitor ✅
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Cross-training day. Listened to an audiobook. Felt fairly recovered so exercised more vigorously than on Monday. Set the seat to position #20 (felt a bit overextended using #22). Read on Wednesday about race pace training. For mile repeats (on select Sundays), Galloway suggests running at a 10'15"/mile pace for a 4:40 marathon goal, with intervals = run 2:30/walk 30s. He writes "This prepares you for the pace you'll be running between walk breaks in the marathon." Mile repeats are defined as "measured segments run at a pace slightly faster than marathon goal pace and followed by a rest interval." Continuing: "Each mile should be run ~30 seconds faster than you want to run in the race itself...." Galloway also notes for relaxing between mile repeats: "If you have a heart rate monitor, keep walking until the heart rate goes below 70 percent of your maximum heart rate." For marathon pace running on weekday maintenance sessions, Galloway suggests running 1-3 miles at 10'50"/mile pace, with run 2:30/walk 1 minute. I think here he means "complete each mile in 10:50" rather than "run at 10:15/mile pace between walk breaks". In both I think the end result is the same--to finish in 4 hours and 40 minutes, it requires a 10:40-10:50/mile pace. Galloway suggests slowing down "30 seconds per mile for every 5-degree increase above 60 °F. E.g., today was 75 °F, so instead of 10'40"/mile, I might run 90 seconds slower, or 12'10"/mile pace. Bottom-line: weather and recovery permitting, run at 10'15"/mile pace during training. This gets me used to 4:40 race pace. And if too tough, will need to adjust. Spent time this afternoon reading about the Paavo Nurmi Marathon in Hurley, Wisconsin. I have a conflict this year, but perhaps I can run it next August if health and work allows.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left leg slightly sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, banana, Bizzy Cold Brew Organic Espresso Blend (10 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, plain bagel with Kirkland Signature Organic Hummus - 2.5 oz, apple, Tropical Fields Durian Mochi (x2 at 15g each), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz,  Safeway Roll N Wrap Roll - Avocado Salad (7.1 oz), leftover "Three's Company" sandwich (Cater2.me, x0.25), Sogo Japanese Arare Rice Crackers - 7.05 oz, blueberries, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Newtons Soft and Fruit Chewy Fig Cookies (15g, x20),

Running Journal - 2024-04-17

Time: 6:20-7:00 p.m. (40 minutes)
Resting heart rate: 80 bpm (~10 minutes after exercise)
Weight (after run; clothed): 83.64 kg (184.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.3 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,016 cal/day
Distance (running): 4.80 km (2.98 mi)
Cumulative distance (2024; ignores XT days): 393.98 km (244.81 mi)
Calories burned: 367 kcal
Average heart rate: 113 bpm
Max heart rate: 133 bpm
Weather: mostly sunny 🌤️ 24° C (75.2° F), Humidity 53% Wind: 24 km/h
Terrain: 135 ft elevation gain
Avg Pace: 13'25" /mile
Best pace: 13'25" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Light maintenance late afternoon run. Did 2 of 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Skipped anti-chafing as shorter run. Warm temps so lots of sweat. I failed to find the exact spot I stumbled on Tuesday. 🤷🏼 Lots of gnats. 😛 People walking dogs, a few cats exploring, kids playing, etc. 17 miles coming up on Sunday. Remarked recently that I am running a half marathon every other week. The black compression leggings look a bit ratty after my tumble on Tuesday. With the warmer weather they also feel a bit stuffy. So looking into something better for summer. Also curious about the 2.5 run/30 seconds walk intervals I think I read about in the Galloway book. Homework.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso double shot (x2), mixed salad greens with baked chicken & tomatoes & croutons & balsamic vinaigrette, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), kettle popcorn (medium bowl), Tropical Fields Durian Mochi (x2 at 15g each), Sogo Japanese Arare Rice Crackers - 7.05 oz, Sanders Dark Chocolate Sea Salt Caramel Egg, Signature Select Extreme Moose Tracks Ice Cream Sandwich (x0.5), Trader Joe's Organic Yellow Corn Tortilla Chip Rounds, salmon & Seeds of Change Organic Quinoa and Brown Rice - 8.5 oz

Running Journal - 2024-04-16

Time: 6:18-7:13 p.m. (55 minutes)
Resting heart rate: 91 bpm (~10 minutes after exercise)
Weight (after run; clothed): 83.73 kg (184.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,016 cal/day
Distance (running): 6.69 km (4.16 mi)
Cumulative distance (2024; ignores XT days): 389.19 km (241.83 mi)
Calories burned: 511 kcal
Average heart rate: 115 bpm
Max heart rate: 138 bpm
Weather: partly sunny ⛅ 19° C (66.2° F), Humidity 60% Wind: 11 km/h
Terrain: 171 ft elevation gain
Avg Pace: 13'39" /mile
Best pace: 13'10" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (a bit stinky)
Comments: Sidewalk tumble & scrapes 🙃 Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Light run with Dawn today. Was in the last minute and clipped a seam in the sidewalk while navigating back onto the sidewalk. Was avoiding a sign to the left of the sidewalk and took a tumble. My phone went flying (it was OK) and scraped up my hands a bit. Thankfully nothing too bad--some blood but no need for stitches. Compression leggings torn a bit on the right knee but gladly trade that for saving my legs from scrapes. Overall could have been a lot worse. The Garmin Forerunner 965 smartwatch Safety and Tracking Feature "Incident Tracking" triggered as expected--first time correctly. Disabled it from sending an alert in time. Other than the fall, enjoyable run. Slight soreness in my left hamstring still, so taking it easy. Gnats--lots of them. Felt a bit like human flypaper. Lots of people walking and enjoying the warm weather. I've logged ~130 miles on my HOKA Challenger 7 shoes, or about 1/3 of their expected life of 400 miles (since March 3, 2024, or about 6 weeks).
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired, minor scrapes from fall on fingers & right knee, left hamstring somewhat tight
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso double shot (x3), cheese bagel with Kirkland Signature Organic Hummus - 2.5 oz, mixed salad greens with baked salmon, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Newtons Soft and Fruit Chewy Fig Cookies (15g, x20), kettle popcorn (medium bowl), blueberries, Tropical Fields Durian Mochi (x2 at 15g each), Dindigul Thalappakatti Restaurant - leftover kola biriyani, Anna Olivia Bakes - Peanut Butter Millionaire’s Shortbread bar (x0.5)

Running Journal - 2024-04-15 (XT - Stationary Recumbent Cycle)

Time: 12:39-1:29 p.m. (50 minutes)
Resting heart rate: 71 bpm (~10 minutes after exercise)
Weight (after run; clothed): 83.91 kg (185.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,019 cal/day
Distance (cycling): 5.63 km (3.50 mi)
Cumulative distance (2024; ignores XT days): 382.49 km (237.67 mi)
Calories burned: 314 kcal
Average heart rate: 86 bpm
Max heart rate: 95 bpm
Weather: mostly sunny 🌤️ 18° C (64.4° F), Humidity 57% Wind: 8 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (a bit stinky)
Comments: XT day. Felt a bit off on Sunday due to left hamstring soreness, so taking an easy day today (plus a bit tired from only fair sleep). Listened to an audiobook. I was the only one in the gym for most of the time, until a maintenance person arrived and began reviewing the treadmills & elliptical equipment. I thought about mentioning the issues with the stationary cycles but decided to skip it. I'm guessing he is there to do whatever he was sent there for and is probably well aware of the electronic issues with the old equipment. They spent most of their time just sitting and looking at their phone.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired, but mostly OK
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8 oz, x2), banana, Trader Joe's Garlic Indian Style Flatbread with turkey slices, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Sogo Japanese Arare Rice Crackers - 7.05 oz, Sun Tropics - Thai Vegetable Curries with Jasmine Rice, Sanders Dark Chocolate Sea Salt Caramel Egg, broccoli, cottage cheese, Kirkland Signature Sparkling Water - Lime (12 Oz), apple

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

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

Time: 10:50-noon (~70 minutes)
Resting heart rate: 72 bpm (~60 minutes after exercise)
Weight (after run; clothed): 83.91 kg (185.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,021 cal/day
Distance (running): 7.93 km (4.93 mi)
Cumulative distance (2024; ignores XT days): 382.49 km (237.67 mi)
Calories burned: 603 kcal
Average heart rate: 110 bpm
Max heart rate: 127 bpm
Weather: partly sunny ⛅ 10.6° C (51° F), Humidity 77% Wind: 6 km/h
Terrain: 0 ft elevation gain
Avg Pace: 13'58" /mile
Best pace: 10'17" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (a bit stinky)
Comments: Week 11 is in the books. Recovery week Sunday today. Cooler & bit windy. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Ran my first Jeff Galloway Magic Mile Time Trials (MM) at the Campbell Community Center, in Campbell, California. They have a synthetic surface track. It was relatively busy, but less so as we got closer to noon. The inner 2 lanes are designated for runners only. In the grassy inner area, young women played soccer. The facilities are a bit tired but perfectly adequate, and they have drinking fountains, bathrooms, outdoor exercise equipment, and a small section of bleachers with steps. Per Galloway's book, we ran the 1st MM at a normal pace and then ended the last lap a bit faster. I did not feel exhausted at the end. Regrettably, I did not think through how to record the MM separately from the warm-up. However, my watch said I had a daily personal record for the one mile at 10'17", so I am going to roll with that as my time. After the MM, we walked for a few minutes, then ran around the Campbell Community Center grounds a few times. The facility also has a large grassy field, tennis courts, a theater, a pool, and more. Afterward, we visited Manresa Bread in downtown Campbell, where we discovered a farmers market. After drinking coffees and eating a light dessert, we bought English scones & desserts, and also kettle popcorn for later. According to the MM calculator on the Jeff Galloway web site, a 10'17" MM = 5:50 marathon finish. That would be fine. I think I messed it up though, running too slow (though in his book he does suggest running the first one at a normal pace). He writes, "finish feeling that you couldn’t have run more than a football field at the same pace." That definitely was not the case--I could have run much farther. So 5:50 marathon finish is likely a very conservative metric. Regrettably, I do not have my expected marathon pace dialed in (yet). I'm training for a 4:40 finish. We liked the Campbell Community Center, though it does represent a 20-minute drive. This weeks joke: the CCC is next to a KFC restaurant, which we smelled as we ran past, and they have a big street-level sign out front with their logo of Colonel Sanders, and we joked that if we were in a dream every time we looked back it would be getting closer, like a Weeping Colonel. Other tidbits I learned while reading about MM: taking a short break after 800 meters is OK (we walked for 30 seconds, possibly too long); most runners only improve 3-5% per season; the MM predicts the fastest (i.e., a very hard pace) one might run; and Tue should be a bit slower and Wed/Fri can be used as 10'50"/mile pace runs with 2:30 running & 1:00 walking.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left hamstring a bit sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, banana (x0.5), Bizzy Cold Brew Organic Espresso Blend (8 oz), banana (x0.5), Manresa Bread - Pistachio latte & chocolate-chip cookie (x0.5) & croissant (x0.5), mixed-greens salad with baked chicken breast & cherry tomatoes & garlic-cheese croutons & strawberry vinaigrette, Tropical Fields Durian Mochi (x2 at 15g each), Kirkland Signature Sparkling Water - Grapefruit (12 Oz),

Running Journal - 2024-04-13 (Off day)

Time: 2:30 p.m.
Resting heart rate: 71 bpm
Weight: 84.91 kg (187.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,034 cal/day
Distance (running): 0 km (0 mi)
Cumulative distance (2024; ignores XT days): 374.56 km (232.74 mi)
Calories burned: N/A kcal
Average heart rate: N/A bpm     
Max heart rate: N/A bpm
Weather: rainy ☔ 11° C (51.8° F), Humidity 69% Wind: 23 km/h
Terrain: N/A ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Went out for coffees. Resetting house for the coming week: cleaned espresso machine, two loads of laundry, soaking and drying an air plant, cleaned litter boxes, refilled a shampoo bottle, light vacuuming, grocery shopping, using Bar Keepers Friend on our pizza pan to make it look like new again (personal preference), and soaked a shower head in vinegar to remove limescale. Rainy day, so indoors. On Sunday is a 5-mile day with "magic mile". Magic mile is a "a running pace calculator developed by Jeff Galloway, a world-renowned running coach, author and former Olympic runner. The Magic Mile is a simple, yet effective tool that helps runners determine their optimal running pace and is used by thousands of runners worldwide." So will read up on that in a bit.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired (mediocre sleep)
Foods eaten today: Kashi GO Original Cereal with nonfat milk, banana (x0.5), Hops and Beans Cafe - chocolate croissant (x0.5) & Cafe Borgia (Ritual Seasonal Espresso, Holy Kakow Organic Chocolate Sauce and Orange Syrup, Milk),

Running Journal - 2024-04-12

Time: 5:59-6:48 p.m. (49 minutes)
Resting heart rate: 79 bpm (~60 minutes after exercise)
Weight (after run; clothed): 84.01 kg (185.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,021 cal/day
Distance (running): 6.00 km (3.73 mi)
Cumulative distance (2024; ignores XT days): 374.56 km (232.74 mi)
Calories burned: 455 kcal
Average heart rate: 111 bpm
Max heart rate: 126 bpm
Weather: mostly sunny 🌤️ 15° C (59° F), Humidity 55% Wind: 13 km/h
Terrain: 194 ft elevation gain
Avg Pace: 13'09" /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (a bit stinky)
Comments: Cooler & windy. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Spent the day cleaning & maintaining our rental. Installed a new monitor, a Samsung 27" ViewFinity S9 5K Smart Monitor with Thunderbolt 4. Pizza for supper. 😋 Weight on Thursday was lowest since January, but rebounded a bit today.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle a bit sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso double shot (x2), banana, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Maya Kaimal Foods Organic Indian Everyday Dal - Yellow Lentils, Tomato & Garlic with Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, apple, Sogo Japanese Arare Rice Crackers - 7.05 oz, Sanders Dark Chocolate Sea Salt Caramel Egg, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Asian pear (x0.5), Kirkland Signature Cheese Pizza - 18.25 oz with added sliced black olives & artichoke hearts (x0.5)

Running Journal - 2024-04-11

Time: 4:56-5:59 p.m. (1 hours 3 minutes)
Resting heart rate: 81 bpm (~15 minutes after exercise)
Weight (after run; clothed): 82.83 kg (182.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,025 cal/day
Distance (running): 7.48 km (4.65 mi)
Cumulative distance (2024; ignores XT days): 368.56 km (229.01 mi)
Calories burned: 649 kcal
Average heart rate: 126 bpm
Max heart rate: 148 bpm
Weather: sunny ☀️ 19° C (66.2° F), Humidity 49% Wind: 19 km/h
Terrain: 82 ft elevation gain
Avg Pace: 13'30" /mile
Best pace: 12'52" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (a bit stinky)
Comments: Ran to the garage to pick up our car after repairs. Windy and warm. Felt strong but knees a bit sore. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Went with Coppertone Sport SPF Sunscreen Lotion today. My Garmin Forerunner 965 smartwatch Safety and Tracking Feature "Incident Tracking" kept going off as I waited at the stoplight. I was using Intervals (Structured Repeats) and if I was waiting at a stoplight when it flipped from a "Rest" session to a "Run" session, it seems to initiate the Incident Detected alert 😝 It was so frustrating because it happened maybe 6 times. At least I have some sense of what triggers it. The workaround is to hold any button to disable the incident--before the countdown finishes. So I have to watch out for it. I really want to keep it activated after reading anecdotes from people who report its usefulness. However, it's clearly buggy still. I want to mention one thing I really like about the Garmin Forerunner 965 smartwatch--its watchband. It is a silicone band and looks and feels great. I also really appreciate the 5 buttons. The learning curve is moderate but I think I am finally getting the hang of things. Today I ran during afternoon rush hour, and it felt more chaotic. One driver had a sunhat on and they exited a shopping center curb cut without stopping at the sign--I do not think they even saw me, as they looked the other way for oncoming cars. Really run defensively, obey traffic signals, use the buttons to cross when indicated, etc. The weather felt warm and wore my short sleeve technical shirt and compression leggings. Ended the run feeling pretty strong. Listened to an audiobook. Due to the unpredictability of the mechanic, this week I cycled on Wednesday and will run Thursday & Friday instead. Mile repeats on Sunday (magic mile).
Any irregular feelings, aches, pains, heart rate, and so forth?: Knees felt a bit creaky, bit tired, but mostly OK
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso double shot (x2), banana, Trader Joe's Garlic Indian Style Flatbread with turkey slices, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz (x2), Sogo Japanese Arare Rice Crackers - 7.05 oz, Amy's Cheddar Cheese, Bean & Rice Burrito with salsa, leftover Dongwon Rabokki Tapokki Tteokbokki - Traditional Korean Rice Cake and Ramen With Spicy Sauce

Running Journal - 2024-04-10 (XT - Stationary Recumbent Cycle)

Time: 9:49-10:39 p.m. (50 minutes)
Resting heart rate: 70 bpm (~10 minutes after exercise)
Weight (after run; clothed): 84.73 kg (186.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,031 cal/day
Distance (cycling): 6.28 km (3.90 mi)
Cumulative distance (2024; ignores XT days): 361.07 km (224.36 mi)
Calories burned: 326 kcal
Average heart rate: 87 bpm
Max heart rate: 94 bpm
Weather: clear 🌃 17° C (62.6° F), Humidity 68% Wind: 3 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (a bit stinky)
Comments: Switched a cycling day as car was not ready. Will hopefully run on Thursday instead. Exercise was uneventful and easy pace. One other person using the weights but otherwise alone. Night was a bit less fun--less energy, not much to see out the windows. Finished one audiobook and reserved another.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired, but mostly OK
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8 oz, x2), banana, Trader Joe's Garlic Indian Style Flatbread with turkey slices, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Sogo Japanese Arare Rice Crackers - 7.05 oz, Sun Tropics - Thai Vegetable Curries with Jasmine Rice, Sanders Dark Chocolate Sea Salt Caramel Egg, broccoli, cottage cheese, Kirkland Signature Sparkling Water - Lime (12 Oz), apple

Running Journal - 2024-04-09

Time: 7:21-8:25 p.m. (1 hours 4 minutes)
Resting heart rate: 108 bpm (~15 minutes after exercise)
Weight (after run; clothed): 84.28 kg (185.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,025 cal/day
Distance (running): 7.72 km (4.80 mi)
Cumulative distance (2024; ignores XT days): 361.07 km (224.36 mi)
Calories burned: 655 kcal
Average heart rate: 127 bpm
Max heart rate: 157 bpm
Weather: sunny ☀️ 11° C (51.8° F), Humidity 70% Wind: 7 km/h
Terrain: 59 ft elevation gain
Avg Pace: 13'20" /mile
Best pace: 12'10" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (a bit stinky)
Comments: Ad hoc run today. Dropped off vehicle at mechanic for maintenance, then...ran home. As one does. Remembered my Garmin HRM-Pro Plus Heart Rate Monitor, and intentionally skipped anti-chafing & sunblock. ✅ All went well--it seems less chafing with the Under Armour compression leggings, which is good to know. Felt strong, though minutes/mile pace includes time stopped at traffic lights. There was one case where I had the crossing signal and a lone driver with sunglasses just turned right on red and failed to yield. Sad. Weather was perfect. Listened to an audiobook en route. Part of the segment (aside: Strava uses the term segment, so I have adopted it) I had not run before was known to me from driving. The rest we ran on Sunday. A few spots had aromatic plants which smelled wonderful. The garage will have the vehicle overnight, so plan to run back on Wednesday. On Sunday we watched an episode of show "Superhumans", "Hammer Head" (Season 1, 2010) featuring Dean Karnazes. It was interesting. Skipped the rest of the show as the production seemed rather light on science and more geared toward high-energy circus promotion. I wish they had stayed with Karnazes and dived more into of the findings and what makes him so different. Relatedly, we found a recent book by Karnazes on the Libby app, "A Runner's High" (2021). So will listen to that jointly at some point. Got home, started laundry, showered, drank recovery drink. Collected a furniture delivery (they had called during the run to coordinate) and all is well, except feeling sleepy due to poor sleep.
Any irregular feelings, aches, pains, heart rate, and so forth?: Instep a bit sore, left toenail slightly sore, left hamstring a bit sore at times, sleepy
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Bizzy Cold Brew Organic Espresso Blend (8 oz), banana

Running Journal - 2024-04-08 (XT - Stationary Recumbent Cycle)

Time: 11:58-12:48 p.m. (50 minutes)
Resting heart rate: 80 bpm (10 minutes after exercise)
Weight (after run; clothed): 84.64 kg (186.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,030 cal/day
Distance (cycling): 7.24 km (4.50 mi)
Cumulative distance (2024; ignores XT days): 353.35 km (219.56 mi)
Calories burned: 369 kcal
Average heart rate: 94 bpm
Max heart rate: 127 bpm
Weather: sunny ☀️ 19° C (66.2° F), Humidity 40% Wind: 14 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Start of week #11 (of 26). Listened to audiobook and did a moderately hard workout. No one else used the gym. Weather is pleasant. Remembered my Garmin HRM-Pro Plus Heart Rate Monitor, and skipped anti-chafing & sunblock (indoors). ✅ Looking into why the Garmin smartwatch might have such a large GPS difference from the Samsung S21. This weekend is 5 miles (with "magic mile"). Magic mile is a "a running pace calculator developed by Jeff Galloway, a world-renowned running coach, author and former Olympic runner. The Magic Mile is a simple, yet effective tool that helps runners determine their optimal running pace and is used by thousands of runners worldwide." Got my teeth cleaned this morning, the dental hygienist was friendly and we talked about dogs vs. cat people, and how her friend in HR told her about an employee who attempted to live in Ohio but draw a California salary (note: this seems fine to me!) Overall feel a bit tired--woke up once or twice due to kittens.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired, feet still a bit callused
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Bizzy Cold Brew Organic Espresso Blend (8 oz),

Running Journal - 2024-04-07 (15-Mile Long Run)

Graffiti of a royal heart with a macaroni-noodle smile on a utility pole

Time: 11:44-3:10 p.m. (3 hours 10 minutes)
Resting heart rate: 112 bpm (~15 minutes after exercise)
Weight (after run; clothed): 83.73 kg (184.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,016 cal/day
Distance (running): 24.16 km (15.01 mi)
Cumulative distance (2024; ignores XT days): 353.35 km (219.56 mi)
Calories burned: 1,887 kcal
Average heart rate: 121 bpm
Max heart rate: 136 bpm
Weather: sunny ☀️ 15° C (59° F), Humidity 49% Wind: 15 km/h
Terrain: 390 ft elevation gain
Avg Pace: 13'44" /mile
Best pace: 11'51" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (a bit stinky)
Comments: 15-mile long run to complete week 10 ✅ Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Went with Coppertone Sport SPF Sunscreen Lotion today. Various songs stuck in my head today, but started with U2 - One. We did the same route as our 13-mile run on March 23, which took us through the Coyote Lagoon at Don Edwards. We started about an hour later for a longer run this time, which represents something will need to improve on as the long runs ramp up. Weather was pleasant and the breeze was lovely. While running through Coyote Lagoon at Don Edwards two successive flocks of birds whooshed and swept above us and around us, something right out of a Studio Ghibli animation. Highlight of the day. 💜 Forgot the Auto Stop setting on my Garmin watch, and it seemed like I wasn't able to reconfigure on-the-go. Will add to my pre-run checklist. Various memories from the run: Sunblock on fabric of my long-sleeved technical quarter-zip shirt after a while; a family in a cemetery celebrating at the grave of a loved one: bbq, music, and alcohol while sitting in folding chairs; a family celebrating Holi in their front yard while playing music and throwing powders on each other; and dark gray clouds over the nearby foothills which eventually dissipated. My laces felt tight today around the tongue of the shoe near my ankle. I made adjustments but was only partially successful. By the end of the run today my instep felt sore (more sore while walking). Not enough to stop exercising, but not great. My toes also felt callused and sore, and at times some irritation between the smaller toes. Maybe tape them or adjust the laces to tighten the toe box of the shoes (?) My lower back felt a bit sore at the end; not enough to stop running, but just generally sore when bending, etc. My left hamstring felt a bit sore during the last five miles when going uphill, but it seemed to go away after a while. The run ended with my last mile one of my fastest. Running in urban areas is such a trouble because of waiting at stop lights, but it also helps slow the pace and give us more chances to rest. We stopped at the same two gas stations and got Gatorade drinks, which helped a lot. At the last stop, the cashier recommended a plate of homemade cookies, so I got a chocolate-chip & a peanut-butter, then carried them home. 😋 She was very nice grandmotherly woman and they looked amazing. Dawn ran with me the first 10 miles, then I ran the last 5 miles solo. The stop at home took about 15 minutes--recharge phone a bit, drink a Tailwind recovery drink, re-apply sunblock, and then back out. One oddity--the Garmin smartwatch GPS distance differed by 0.4 miles (Zepp Life) & 0.6 miles (Strava). No idea how such a big discrepancy, except the Garmin smartwatch was low on battery power, which may have affected how well it tracked (?) Seems like a huge difference. But I went with the Garmin because I believe it has a better GPS than my Samsung S21 Galaxy. Overall ended the run tired but without injury--just moderately tired. Had enough energy left to go for a dessert treat, grocery shopping, and pick up a prescription.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left hamstring a bit sore, tight feeling in front by shoe tongue, lower back a bit sore, toes callused
Foods eaten today: Oatmeal with blueberries & flax seed, Bizzy Cold Brew Organic Espresso Blend (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Gatorade Thirst Quencher Fruit Punch - 28 fl oz (x0.5), Gatorade Gatorlyte Cherry Lime - 20 Oz (x0.5), K On The Go - Chocolate latte, Kirkland Signature Cheese Pizza - 18.25 oz with added sliced black olives & artichoke hearts (x0.5), Kirkland Signature Sparkling Water - Lime (12 Oz), Skinnypop Microwave Sea Salt Popcorn (x0.5), Local Union 271 - Palo Alto, CA: take-out slice of cherry pie

Running Journal - 2024-04-06 (Off day)

Time: 6:45 p.m.
Resting heart rate: 77 bpm
Weight: 85.91 kg (189.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,049 cal/day
Distance (running): 0 km (0 mi)
Cumulative distance (2024; ignores XT days): 329.19 km (204.55 mi)
Calories burned: N/A kcal
Average heart rate: N/A bpm     
Max heart rate: N/A bpm
Weather: sunny ☀️ 13° C (56° F), Humidity 48% Wind: 21 km/h
Terrain: N/A ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Off day. Lazy Saturday morning. Felt pretty good--lots of rest. Most noticeable is the return of willpower and initiative--e.g., cleaning the cat boxes, taking out recycling--lots of energy to do the tasks and it all feels rather effortless, unlike other days when it feels like more friction, as my body tries to tell me it needs rest. Spent the afternoon getting coffee and early dinner in Mountain View & Palo Alto. Weather is pleasant. Looking into a 10-mile run for Sunday and then I will continue on with a 5-mile run to finish the 15 miles for the day. A bit chilly with the gusting breezes, but pleasant today.
Any irregular feelings, aches, pains, heart rate, and so forth?: Muscles behind right knee slightly sore, but feeling above average--lots of rest
Foods eaten today: Bizzy Cold Brew Organic Espresso Blend (8 oz), Clocktower Coffee Roasting Company - cappuccino & caramel brownie (x0.5) & pizza bagel with cream cheese (x0.5), Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), Local Union 271 - Palo Alto, CA: Spicy Blackberry (Herradura Tequila | Blackberry | Jalapeno | Lime | Agave) & Black Rye Mule & Bacon & Truffle Deviled Eggs Platter (grilled rustic bread, four deviled eggs, and one of each bacon: 1) Neuske Applewood Triple Thick Cut Bacon; 2) Benton’s Hickory Smoked Country Bacon; and 3) Hobb’s Bacon. Sauce: sriracha aioli) & Truffle Cavatappi Mac & Cheese (gouda | cheddar | panko)

Running Journal - 2024-04-05

Time: 6:50-7:45 p.m. (55 minutes)
Resting heart rate: 80 bpm (~15 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): 6.87 km (4.27 mi)
Cumulative distance (2024; ignores XT days): 329.19 km (204.55 mi)
Calories burned: 527 kcal
Average heart rate: 121 bpm
Max heart rate: 136 bpm
Weather: cloudy & windy ☁️ 🍃 12° C (53.6° F), Humidity 76% Wind: 26 km/h
Terrain: 203 ft elevation gain
Avg Pace: 12'54" /mile
Best pace: 12'38" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (a bit stinky)
Comments: Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Windy & chill post-storm weather.
Any irregular feelings, aches, pains, heart rate, and so forth?: Little tired from cleaning but mostly OK
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, espresso double shot (x2), Sogo Japanese Arare Rice Crackers - 7.05 oz, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), leftover pasta with marinara sauce & black olives & artichoke hearts & chicken, plain bagel with Kirkland Signature Organic Hummus - 2.5 oz, apple

Running Journal - 2024-04-04 (XT - Stationary Recumbent Cycle)

Time: 11:44-12:34 p.m. (50 minutes)
Resting heart rate: 82 bpm (10 minutes after exercise)
Weight (after run; clothed): 83.37 kg (183.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,011 cal/day
Distance (running): 7.08 km (4.40 mi)
Cumulative distance (2024; ignores XT days): 322.32 km (200.28 mi)
Calories burned: 365 kcal
Average heart rate: 94 bpm
Max heart rate: 122 bpm
Weather: rainy 🌧️ 12° C (53.6° F), Humidity 76% Wind: 26 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Listened to audiobook and did a moderately light workout, picking up the pace in the last 5 minutes or so. Intermittent rain. One woman held the door open so I could enter, but that was the only other person I saw. Kids played cricket on the lawn nearby, which is cool to see. Beautiful towering white & gray puffy clouds. Chilly & windy.
Any irregular feelings, aches, pains, heart rate, and so forth?: Pretty good today
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Sogo Japanese Arare Rice Crackers - 7.05 oz, cheese bagel with turkey slices, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), Rikita's Global Grains Organic Cilantro Lime Rice (8.8 Oz) & bibigo Organic Chicken & Vegetable Dumpling Potstickers,Kirkland Signature Sparkling Water - Lime (12 Oz), World Market Chocolate Of The World Cherry Dark Chocolate Bar, Kirkland Signature Canadian Whiskey (3 oz),

Running Journal - 2024-04-03

Time: 6:35-7:15 p.m. (40 minutes)
Resting heart rate: 86 bpm (10 minutes after exercise)
Weight (after run; clothed): 83.46 kg (184.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.3 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,012 cal/day
Distance (running): 4.94 km (3.07 mi)
Cumulative distance (2024; ignores XT days): 322.32 km (200.28 mi)
Calories burned: 373 kcal
Average heart rate: 114 bpm
Max heart rate: 129 bpm
Weather: cloudy & windy ☁️ 🍃 12° C (53.6° F), Humidity 76% Wind: 26 km/h
Terrain: 138 ft elevation gain
Avg Pace: 13'03" /mile
Best pace: 13'01" /mile
Stinkiness air level (0=No smell; 10=☣️): 2/10 (a bit stinky)
Comments: Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Windy & chill weather with dark-gray low clouds. A storm front approaching the SF Bay area which will break and give some rain in the next day or so. Ran with Dawn. Completed 200 cumulative miles for 2024 with today's run. In week 10 (of 26). Once again entertained the thought of running in the Brazen Racing on Mount Diablo half-marathon challenge this Saturday, but yeah, it just seems too short notice to get all the gear & logistics sorted.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left hamstring slightly sore; ankles a bit creaky (cold?)
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, espresso double shot (x3), Sogo Japanese Arare Rice Crackers - 7.05 oz, Girl Scout Cookies - (Trefoils, x4), Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), salmon filet over a bowl of "Bibigo, Cooked Sticky White Rice Bowls, Medium Grain - 7.4 oz"

Running Journal - 2024-04-02

Time: 6:00-6:50 p.m. (50 minutes)
Resting heart rate: 74 bpm (10 minutes after exercise)
Weight (after run; clothed): 85.09 kg (187.60 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): 6.37 km (3.96 mi)
Cumulative distance (2024; ignores XT days): 317.38 km (197.21 mi)
Calories burned: 494 kcal
Average heart rate: 118 bpm
Max heart rate: 136 bpm
Weather: sunny 🌞 22° C (71.6° F), Humidity 43% Wind: 19 km/h
Terrain: 177 ft elevation gain
Avg Pace: 12'37" /mile
Best pace: 12'37" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: 50-minute maintenance run went well today. Ran with Dawn. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Weather was warm but not unpleasant. Average pace was spot-on for maintenance runs (target: 12'40"). Cat sightings (~3) and 2 Corgis, plus a few other dogs. Lots of kids & parents out enjoying the late afternoon. Some smells of cooking reminded us of smores--caramelizing sugars. No injuries and ended feeling pretty good. We have a local route that we complete just about in 50 minutes time. Gnat swarms, but not as bad as previous weeks. Lots of cut grass clumps which smelled lovely. It is nice to have company while running.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle tiniest bit sore; lower-right back a bit sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, espresso double shot (x2), Sogo Japanese Arare Rice Crackers - 7.05 oz, leftover SOJO Ramen (Beef Sukiyaki Ramen in pork broth), Girl Scout Cookies - (Trefoils, x6), apple, leftover Sandwich Spot - Flyin' Hawaiian sandwich (x0.2), leftover pasta with marinara sauce & black olives & artichoke hearts & chicken

Running Journal - 2024-04-01 (XT - Stationary Recumbent Cycle)

Time: 11:50-12:40 p.m. (50 minutes)
Resting heart rate: 90 bpm (15 minutes after exercise)
Weight (after run; clothed): 84.10 kg (185.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,022 cal/day
Distance (cycling): 8.85 km (5.50 mi)
Cumulative distance (2024; ignores XT days): 311.01 km (193.25 mi)
Calories burned: 439 kcal
Average heart rate: 107 bpm     
Max heart rate: 143 bpm
Weather: sunny ☀️ 21° C (69.8° F), Humidity 36% Wind: 15 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: New month and new week--#9 of 26. More than 1/3 of the training finished. XT recumbent cycling day: "level 8" (of 20) & seat setting #22. Remembered my Garmin HRM-Pro Plus Heart Rate Monitor, and skipped anti-chafing & sunblock (indoors). ✅ Three others used weights & cardio machines. Listened to an audiobook. Pleasantly surprised by the amount of energy in my legs. Pretty intense workout; maybe an 8 out of 10, in terms of intensity. Wiped down equipment after with the provided wet wipes. Neglected to engage the air conditioning & overhead ceiling fans when entering, per seeing others in the room. However, after they left I chose to not interrupt the session on the recumbent cycle because it has a faulty console module--as soon as I stop pedaling, it loses power after only a few seconds (despite changing the battery). So ended the session drenched in sweat. Have felt drained & a bit light-headed in the few hours after, so probably needing more rest. 😴 Took 600mg ibuprofen to help reduce inflammation. Mentioned to Dawn recently how a bit relieved to not have signed up for the various half-marathon trail races this Saturday. I think I have a good chance to get through it, but it would be a lot more difficult than what I have trained for so far.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit light-headed after (poor sleep?)
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, banana, espresso shot (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, apple, mixed salad greens with baked salmon, plain bagel with Kirkland Signature Organic Hummus - 2.5 oz, Kirkland Signature Sparkling Water - Lime (12 Oz)

Running Journal - 2024-03-31

Muscovy Duck (Domestic type) Cairina moschata - Hidden Lake Park, Milpitas, California

Time: 11:52-12:59 p.m. (1hour 7 minutes)
Resting heart rate: 84 bpm (10 minutes after exercise)
Weight (after run; clothed): 84.10 kg (185.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,022 cal/day
Distance (running): 8.08 km (5.02 mi)
Cumulative distance (2024; ignores XT days): 311.01 km (193.25 mi)
Calories burned: 644 kcal
Average heart rate: 115 bpm     
Max heart rate: 144 bpm
Weather: sunny 🌞 17° C (62.6° F), Humidity 54% Wind: 6 km/h
Terrain: 138 ft elevation gain
Avg Pace: 13'27" /mile
Best pace: 12'44" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Found a Muscovy Duck (seems like an adult drake) on our first visit to Hidden Lake Park in Milpitas today. Maintenance long run: 5 miles. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Felt drained at the start--but OK after running; it is like I gave my body something to do, and it said, Fine. Adjusted lower shoe laces before the run to help keep my feet more centered in the toe box area: pulled one side tighter and then pulled up the slack to the top repeatedly until done. This seemed better, but noticed a bit of movement a bit higher, near the ankle, so will tweak further next time. Weather was great. Finished without injury and feeling pretty good. Went out for post-run dessert. Finished the day watching Bad Batch and catching up on a few maintenance tasks. Pace was slower than the 12'40"/mile target pace for 3 of 5 miles, but 3rd & 5th mile ended close enough to the target (12'44" & 12'50", respectively). I think this includes wait times at stop lights though, as just now seeing the Run Settings has Auto Pause = Off. Subscribed to Strava Premium on a monthly rate, just for the map suggestions it provides. My favorite runs have wildlife & get away from the urban areas. Next week = 15 mile long run. Will probably reach consensus with Dawn about running a segment together, then I will tackle the rest of the distance solo. I am not aware of a course nearby with mile markers, so Strava map suggestions based on miles & terrain help with figuring out what to do in an efficient fashion. Charging the Garmin Forerunner 965 smartwatch overnight--was down to 9%. One consideration Wirecutter suggested (vs. the Coros Pace 3) was battery life, estimating ~24 days for the Coros Pace 3. Honestly though, I charge the Garmin Forerunner 965 smartwatch once a week and...it is fine. It has a 420 mAh battery. Garmin lists the expected longevity per various usage scenarios. Charging is pretty quick. Attached to my laptop via the USB-C cable, I've gone from 9% to 30% in maybe 10 minutes. I noticed the battery icon was low before heading out today, and the watch still lasted OK for the whole day. Really happy with the watch so far. The only quibble is interval running--still manually drilling down into the "training" sub-menu to get to structured repeats each time. I just do not care enough to make it a deal-breaker though. I use Strava & Zepp Life as workarounds to manage mile repeats on my phone, so no problem.
Any irregular feelings, aches, pains, heart rate, and so forth?: Partly drained feeling
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, banana (x0.5), Bizzy Cold Brew Organic Espresso Blend (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, K On the Go - Taro Latté (16 oz) & chocolate cheesecake dessert (x0.5), De Afghanan Cuisine - Shola (Afghan sticky rice made with short grain rice, mung bean and the meat from a lambshank) & Kabob Sampler (Chaplee Patty and 3 pieces of chicken, teka and lamb kabob), gin & tonic, Skinnypop Microwave Sea Salt Popcorn (x0.5), Trader Joe's Organic Yellow Corn Tortilla Chip Rounds, Tropical Fields Durian Mochi (x3 at 15g each), Ben & Jerry's Mint Chocolate Chance, Nature's Bakery Fig Bar - 2 oz twin pack (Blueberry)

Running Journal - 2024-03-30 (Off day)

Time: 9:26 p.m.
Resting heart rate: 54 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): 0 km (0 mi)
Cumulative distance (2024; ignores XT days): 302.93 km (188.23 mi)
Calories burned: N/A kcal
Average heart rate: N/A bpm     
Max heart rate: N/A bpm
Weather: rainy ☔
Terrain: N/A ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Off day. Got coffee at a new place, then visited Kinokuniya San José (near Mitsuwa Marketplace), where I picked up The Art of Kiki's Delivery Service. At home I worked on a few projects. Replaced my home office desk with a six-foot surface (was four feet)--so the cats could have a stable shelf to look out the window. Dawn played clarinet. I also made our reservation for the hotel for the San Francisco marathon in late July. Costco Travel actually was pretty helpful, and they currently have a promotional 20% off their already good pricing (had to call but they were really helpful). So that's all sorted. Noticed my heart rate was 54 beats per minute, which was pretty great. Ended the day with take-out from Fremont Restaurant Week specials from De Afghanan Cuisine. Weather was intermittently rainy.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, banana (x0.5), Kirkland Signature Sparkling Water - Lime (12 Oz), Croissante - Matcha Chocolate croissant (x0.5) & Chocolate Ganache Tart (x0.5), T-Square Coffee & Tea - Iced Malt Beer Flavor Oat Espresso (alcohol-free) 12oz, De Afghanan Cuisine - Shola (Afghan sticky rice made with short grain rice, mung bean and the meat from a lambshank) & Kabob Sampler (Chaplee Patty and 3 pieces of chicken, teka and lamb kabob) & baklava (x0.5) & Firni (Milk pudding topped with ground pistachios), Rascal Wine - 2022 Rascal Oregon Pinot Noir (1 glass), Dick Taylor Microbatch #65: Extra Virgin Olive Oil Chocolate (1 square)

Running Journal - 2024-03-29

Time: 11:51-12:41 p.m. (50 minutes)
Resting heart rate: 84 bpm (10 minutes after exercise)
Weight (after run; clothed): 83.64 kg (184.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.3 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,015 cal/day
Distance (running): 6.39 km (3.97 mi)
Cumulative distance (2024; ignores XT days): 302.93 km (188.23 mi)
Calories burned: 503 kcal
Average heart rate: 121 bpm     
Max heart rate: 141 bpm
Weather: overcast/slightly wet 🌧️ 15° C (59° F), Humidity 48% Wind: 35 km/h
Terrain: 243 ft elevation gain
Avg Pace: 12'36" /mile
Best pace: 12'14" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: 300 kilometers today ✅ Got our run in before the rains, though some very light sprinkles started as we ran. Pretty windy, but once we got our temperatures up it was not as chilly. Felt pretty rested, running a pace about what Galloway suggested for training. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8 oz), Sogo Japanese Arare Rice Crackers - 7.05 oz, banana, mixed salad greens with baked salmon, plain bagel with Kirkland Signature Organic Hummus - 2.5 oz, Girl Scout Cookies - Trefoils (x4), Nature's Bakery Fig Bar - 2 oz twin pack (Blueberry), York Peppermint Patty (1.4 oz), Pumpkin tamale with black beans & rice, Korean japchae, Indian soda Limca (300 mL), Trader Joe's Organic Yellow Corn Tortilla Chip Rounds

Running Journal - 2024-03-28 (XT - Stationary Recumbent Cycle)

Time: 4:48-5:38 p.m. (50 minutes)
Resting heart rate: 74 bpm (15 minutes after exercise)
Weight (after run; clothed): 84.91 kg (187.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,034 cal/day
Distance (cycling): 6.04 km (3.75 mi)
Cumulative distance (2024; ignores XT days): 296.54 km (184.26 mi)
Calories burned: 300 kcal
Average heart rate: 89 bpm     
Max heart rate: 98 bpm
Weather: partly sunny ⛅ 16° C (60.8° F), Humidity 46% Wind: 26 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Doctor appointment in the morning, so did not free up to exercise today until last afternoon. Listened to an audiobook. Pretty relaxing session. Level = 8.
Any irregular feelings, aches, pains, heart rate, and so forth?: Tired
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8 oz, x2), Sogo Japanese Arare Rice Crackers - 7.05 oz, banana, mixed salad greens with baked salmon, plain bagel with Kirkland Signature Organic Hummus - 2.5 oz, Girl Scout Cookies - Trefoils (x4), Nature's Bakery Fig Bar - 2 oz twin pack (Blueberry), York Peppermint Patty (1.4 oz), Pumpkin tamale with black beans & rice, Korean japchae, Indian soda Limca (300 mL), Trader Joe's Organic Yellow Corn Tortilla Chip Rounds

Running Journal - 2024-03-27

Time: 6:23-6:58 p.m. (50 minutes)
Resting heart rate: 78 bpm (10 minutes after exercise)
Weight (after run; clothed): 84.19 kg (185.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,023 cal/day
Distance (running): 4.44 km (2.76 mi)
Cumulative distance (2024; ignores XT days): 296.54 km (184.26 mi)
Calories burned: 345 kcal
Average heart rate: 120 bpm     
Max heart rate: 138 bpm
Weather: overcast/wet 🌧️ 16° C (60.8° F), Humidity 67% Wind: 13 km/h
Terrain: 105 ft elevation gain
Avg Pace: 12'40" /mile
Best pace: 11'50" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: More energy today; slept decently. Late afternoon run with Dawn. Weather was pleasant. No gnats (they seem to like warmth & sun). Somewhat wet conditions from some passing rain earlier in the day, but mostly dry from the breeze. Lots of people walking dogs. Talked about hotel for the upcoming San Francisco marathon: pros & cons of different rooms, prices, what we might like, etc.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slight soreness in throat?
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, espresso double shot (x3), Ghirardelli Macchiato Coffee Dark Chocolate Square (15g), Sogo Japanese Arare Rice Crackers - 7.05 oz, banana, mixed salad greens with baked salmon, plain bagel with Kirkland Signature Organic Hummus - 2.5 oz, SOJO Ramen (Beef Sukiyaki Ramen in pork broth with sliced beef, onion, poached egg, pickled ginger), Choya Sparkling Yuzu Drink - 11.5 fl oz (x0.5), Kirkland Signature Sparkling Water - Lime (12 Oz), Girl Scout Cookies - Do-si-dos (Peanut Butter Sandwich; x5)

Running Journal - 2024-03-26

Time: 6:23-7:13 p.m. (50 minutes)
Resting heart rate: 77 bpm (10 minutes after exercise)
Weight (after run; clothed): 84.19 kg (185.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,023 cal/day
Distance (running): 5.87 km (3.65 mi)
Cumulative distance (2024; ignores XT days): 292.10 km (181.50 mi)
Calories burned: 438 kcal
Average heart rate: 112 bpm     
Max heart rate: 130 bpm
Weather: mostly sunny 🌤️ 15° C (59° F), Humidity 61% Wind: 22 km/h
Terrain: 0 ft elevation gain
Avg Pace: 13'43" /mile
Best pace: 13'40" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Tired today from poor sleep. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Also remembered to play my mobile game. Ran with Dawn in the late afternoon golden hour. Pleasant in every way. Woke up and the muscles behind my right knee felt sore. It got better over the course of the day, and no trouble while running. My left ankle also felt a bit off when I awoke, but no trouble while running. I don't think I've mentioned this before, but there are spots on the run which have clouds of gnats. 😖 Not great. At least we get through and then it is over. Wore compression leggings today, as I figured I should keep using them if I saw a benefit. All went well. My next long run is in 2 weeks, a 15-mile day. There are 3 local trail half marathons on Sat, April 6: 1) Golden Gate Headlands Marathon, Half Marathon & 10K (2,112' Up, 2,108' Down; by Marin Headlands); 2) Diablo Trails Challenge 50k Half Marathon 10k & 5k (+2,399 ft / -2,399 ft; by Mt. Diablo); and 3) Santa Teresa King Richard Annual Trail Run (5K, 10K, 10 Mile, Half Marathon; 2,552ft Ascent; by south San Jose). On Sun, Apr 7, I see 1 local half marathon: Annadel Half Marathon 10k & 5k (1,702 ft; up by Petaluma). That elevation gain is something to think about 😅 ⛰️
Any irregular feelings, aches, pains, heart rate, and so forth?: Pretty tired from lack of sleep. Muscles behind right knee sore (going easy today)
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Bizzy Cold Brew Organic Espresso Blend (8 oz), falafel plate leftovers: pita bread & hummus & falafel & rice, Girl Scout Cookies - Do-si-dos (Peanut Butter Sandwich; x5) & Samsosa (x2), Ito En Oi Ocha Unsweetened Green Tea - 16.9 fl oz, Ghirardelli Macchiato Coffee Dark Chocolate Square (15g), Sogo Japanese Arare Rice Crackers - 7.05 oz, Kirkland Signature Sparkling Water - Lime (12 Oz), Trader Joe's Organic Yellow Corn Tortilla Chip Rounds, Hyderabad Dum Biryani - Hyderabadi Paneer Biryani, Bolani Spinach-Filled Flatbread, apple

Running Journal - 2024-03-25 (XT - Stationary Recumbent Cycle)

Time: 11:50-12:40 p.m. (50 minutes)
Resting heart rate: 85 bpm (15 minutes after exercise)
Weight (after run; clothed): 84.10 kg (185.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,022 cal/day
Distance (cycling): 7.72 km (4.80 mi)
Cumulative distance (2024; ignores XT days): 286.22 km (177.85 mi)
Calories burned: 386 kcal
Average heart rate: 94 bpm     
Max heart rate: 134 bpm
Weather: partly sunny ⛅ 16° C (60.8° F), Humidity 57% Wind: 15 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: XT recumbent cycling day. Started a bit slow for 5-10 minutes, then settled in at "level 8" (of 20). Seat setting was #22. Remembered my Garmin HRM-Pro Plus Heart Rate Monitor, and skipped anti-chafing & sunblock (indoors). ✅ No one stopped by while I exercised. Weather outside seems a bit transitional after a rainy weekend. Some patches of blue sky. Finished my audiobook. Pleasantly surprised by the amount of energy in my legs; felt like a 7-8 out of 10 workout, in terms of intensity. Wiped down equipment after with the provided wet wipes. Reflecting on the Sunday half-marathon long run this morning, it occurred to me choosing the Under Armour compression leggings maybe was not the best idea, given the length of the run. I had used them in the past but they caused my athletic shorts at the time to slide down. This time I better secured them, plus the choice of lighter shorts seemed to work just fine. I just made sure to fully pull them up as far as I could. Given the intensity I am currently able to do at the end of a 13-mile run, and what I was able to do today, I am feeling cautiously optimistic about possibly trying to run a bit more on-pace for a 4:40 marathon finish. For maintenance runs, that means about a 11:40/mile pace, so the result with walk breaks is a 12:40/mile pace. For the marathon itself--10:40/mile pace--That might mean a 9:40/mile running pace (?) Maybe 4:40 is too optimistic. This calculator hints at my needing to run a 9:40/mile pace, if walk breaks = 19:59/mile pace. On Sunday, the actual walk break pace was even slower, about 21-minutes/mile pace. It suggests I run approximately a 5.5 miles per hour pace, on average. 9:40/mile pace is pretty fast though, for me. Hrm. I'd feel more confident about race day if the math penciled out--right now, I'm not sure I'm training properly to hit 4:40. Just finishing and not feeling overcooked (as I was in 2006), however, would also be great.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slightly sore/tired from Sunday
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso shots (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x1.5), banana, Kirkland Signature Sparkling Water - Lime (12 Oz), Trader Joe's Spicy Lentil Wrap with Spicy Tahini Sauce, baked chicken breast (x0.5)

Running Journal - 2024-03-23 (Long Run - 13 miles)

Coyote Lagoon at Don Edwards - what looks like a Snowy/Great Egret at left & Double-crested Cormorant at right, along with other waterbirds

Time: 10:44-1:38 p.m. (2h 54m)
Resting heart rate: 113 bpm
Weight (after run; clothed): 83.91 kg (185.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,019 cal/day
Distance (running): 21.11 km (13.12 mi)
Cumulative distance (2024; ignores XT days): 286.22 km (177.85 mi)
Calories burned: 1,628 kcal
Average heart rate: 118 bpm     
Max heart rate: 170 bpm
Weather: mostly sunny & windy 🌤️ 🍃 14° C (57.2° F), Humidity 72% Wind: 22 km/h
Terrain: 299 ft elevation gain
Avg Pace: 13'16" /mile
Best pace: 7'45" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (not stinky)
Comments: Half-marathon milestone ✅ Eight weeks of training complete (of 26) ✅ Ran around Coyote Creek Lagoon Trail with Dawn which was lovely. Lots of nature: water, waterfowl, views of SF Bay. I had forgotten the lovely sound of birds chirping loudly while flocking together in marshes & cattails. Such a nice getaway from concrete & asphalt and vehicles. Running on gravel was a bit more challenging, but not too bad. Passed a few friendly people also out enjoying the day. We passed a patio furniture chair someone had placed on the edge of the creek for their own uses, and it reminded Dawn of "Angry Chair", a 1992 song by the American rock band Alice in Chains. It was windy! Steady winds of ~22 km/h with gusts up to 33 km/h. We faced the headwinds early on the way north. We stopped at two gas station convenience stores and hydrated with electrolyte drinks. Lots of new housing, some of which is still under construction. At Lila Bringhurst Community Park, we observed a sizeable crowd of people celebrating the Hindu Holi festival by throwing water & colorful powders on each other. Wikipedia says these are called Gulal or abir (Bengali: আবীর) or abhir (Odia: ଅଭୀର). After getting home after 10 miles, I had half of a recovery drink, re-applied sunblock, then headed out solo to finish 3 more miles. These went really well. I think the recovery drink helped, as did resting frequently. My legs felt really warmed up and after about a mile or so I really went all out, getting to a pace of 7:45/mile, which felt pretty good. I had the wind at my back during this section. However, when running into the wind in the next interval, I was also in the ~8-minute/mile pace range, which was nice. The three miles ended and I walked just a block or two home. Another recovery drink, shower, and then a little treat: visiting 99% Tea House - ChaChaCha for the first time to get a sticker for Fremont Restaurant Week 😋 The Einspänner Coffee (Viennese Coffee) had a double shot of espresso, so that will likely keep me up late 🙃 The 10 Won PPang (mochi waffle with mozzarella cheese) was about as delicious as you can imagine, and it was fun to watch them use the waffle maker. They offer other fillings: corn, bacon, Nutella, and red bean paste. 👍🏼 Ran a few errands and just crashing for the rest of the night. Feeling...OK for having run a half-marathon. Especially feeling positive about having a lot of extra energy at the end for the last three miles.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle felt slightly sore, lower-right back slightly sore, feet: inner soles by toes a bit sore, top of left toe a bit sore, some toes a bit sore (tighten laces?)
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x1.5), banana, Gatorade Gatorlyte Elerolyte Beverage Glacier Freeze - 20 Oz (x0.5) & Cherry Lime - 20 Oz (x0.5), 99% Tea House - ChaChaCha - Einspänner Coffee (Viennese Coffee) - Nutty Brown style & 10 Won PPang (mochi waffle with cheese; x0.5), Hyderabad Dum Biryani - Hyderabadi Paneer Biryani & Veg Ball Manchurian