Running Journal, Thursday, 2010-06-17

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

Sunblock Controversy

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

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

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

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

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

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

Tamalpais Walking: Poetry, History, and Prints

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

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

Running Journal, Tuesday, 2010-06-15

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

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

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

King Mountain and Dawn Falls Trail Hike

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

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

Running Journal, Monday, 2010-06-14

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

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

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

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

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

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

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

Running Journal, Wednesday, 2010-06-09

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

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

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

Radio Songs

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

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

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

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

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

Dipsea Trail Hike 2010-06-06

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

Radio Song: Gaspar Sanz's "Canarios"

Heard on 102.1 KDFC out of San Francisco on Wednesday:

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

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

Running Journal, Thursday, 2010-06-03

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

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

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

Stevens Trail Hike, 2010-05-30

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

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

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

Running Journal, Saturday, 2010-05-29

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

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

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

1,000 Posts

Wow.

Running Journal, Thursday, 2010-05-27

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

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

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

Running Journal, Wednesday, 2010-05-26

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

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

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

Running Journal, Tuesday, 2010-05-25

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

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

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

Weekend Random Notes

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

Summer is here! :o) School is out!

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

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

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

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

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

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

Whole Foods Best Deal

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

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

toasted in a panini press. Yummmmmm. :o)

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