Kincho Tee Shirts

While at Zachary's Chicago Pizza, Inc. in Berkeley on Saturday, I noticed someone wearing a tee shirt with the inscription "www.kincho.co.jp" on the back. Seem to be a distributor.

Sconehenge Scones

Enjoying Sconehenge whole-wheat raspberry scones this afternoon. We purchased them yesterday at Andronico's Solano Market in Berkeley.

Running Journal, Saturday, 2010-07-03: First Pre-Daybreak Run

Wildflowers, American River Parkway south of Nimbus Lake, near mile marker 26.5.

Running Journal, Saturday, 2010-07-03
Resting heart rate: n/a bpm (60 second test)
Body Mass Index (BMI): 23.49 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1877 calories
Weather: Pre-dawn to dawn; sunny; moderately humid; perfect for running
Temp: 16-20 C (60.8-68 F)
Time: 3:49 (3:54-7:43 a.m.); split at 5:48; (229 minutes / 14) = 16.4 minute/mile
Terrain: Mostly flat; about 200 feet elevation gain/loss
Comments: First day running in pre-dawn summer temperatures. Awoke at 3:00 a.m. with a little help from our cat. Arrived at Fair Oaks village around 3:40 a.m. Walked without using the Petzl headlamp from Fair Oaks village, down Bridge Street to the pedestrian bridge, and across the American River. The waning half-moon directly overhead provided mostly adequate illumination in the open spaces, with street lamps and home illumination making up the difference. The Parkway was mostly silent, the only sounds were crickets chirping and my own footsteps on the slats of the bridge. The American River reflected the moonlight. I turned on my Petzl headlamp once I reached the south embankment. The weather felt perfect. Instead of the predicted 12-13 C (54-55 F), the temperature instead dropped only to 16-17 C (61-63 F), with humidity around 65-75%. A Fair Oaks rooster crowed once from the north side of the river just as I started at 3:54 a.m. I stopped almost immediately as my shorts threatened to fall down from the weight in my pockets; I spent about 5 minutes cinching up the drawstring cord to a point where my shorts would stay put. I saw no other people on the Parkway until around 2.0 miles in, at 4:28 a.m., when a lone cyclist passed by, heading west. I did, however, encounter pre-dawn animal sightings. A jackrabbit loped across the bike path, just at the range of the headlamp's economy mode setting. It stopped at the right side of the road; as I shone my light on it, it ran back to the left side of the road. We repeated this zig-zag game one or two more times, then I intentionally kept the light away from it. It ended up bounding away into the brush (this same encounter would play out with another jackrabbit, at mile 23.5). At mile 22.0, I noticed two bright reflective eyes peering at me from the brush to my left; every so often, they would blink. Cat? Jackrabbit? My breath in the pre-dawn, cool humidity was visible in my lamp's illumination, if I forced my breath out in a certain way. At several points between mile markers 20.0 and 22.0, the sound of rushing water from the American River was heard to my left: the salmon channel and the picnic areas near mile 22.0. Running in the dark with a headlamp felt both exhilarating and senseless; the thrill of being the only person on the bike path accompanied with the senselessness of only having limited visual range and a relatively quiet environment. I stumbled a bit only once, as I tramped over a large piece of flat bark. For the most part, the bike path is flat and easy to navigate with minimal lighting. At mile 22.0, I found a trail closure sign (Measure A) indicating the dates had been shifted to Jul 6-Aug 1. I reached the CSUS Aquatic Center around 4:48 a.m. The pre-dawn brightening was now noticeably visible to the east. An orange light near the beach at Nimbus Flat blinked repetitively; I am not sure what it signified. At mile 23.5 I encountered the first Folsom Firecracker 10K race aid station: a rectangular pop-up table, several multi-gallon jugs, and folding chairs. I would see two more deserted aid stations, including one first aid station at mile 25.5. Chalk markings and signs were common between miles 23.5 and 27.0 for the Folsom Firecracker race. At first I felt upset because the 700 expected runners would interrupt my run; then I realized it started at 8:00 a.m. and it was currently ~5:00 a.m. So, as luck would have it, getting started early saved my run. By the time I reached the pedestrian bridge at mile marker 24.0, the pre-dawn sky was noticeably brighter. Noticed the digital billboard at the now defunct Folsom Auto Mall displayed the contact group: Skyhawk Outdoor. At mile marker 24.5, I turned off the Petzl headlamp and stowed it in my back pocket. I felt good; the brightening of the sky had a concomitant effect on my mood. The music in my head at this point was Matthew Wilder's "Break My Stride" (audio). Every minute or two I stopped to capture photos of the Parkway during sunrise. A Hammer Nutrition chocolate gel packet boosted energy levels higher. I pushed past the Willow Creek boat launch facility, cruised past the office park edging mile 26, and followed the electrical towers along the bike path until I reached mile 27.0, my half-way point. It was around mile 26.0, or about 5:30 a.m., before I encountered the first runner on the bike path. Just prior to mile 27.0, I discovered a relatively elaborate rope swing on a moderate bluff overlooking the south shore. Nailed blocks of wood on a pine tree formed a ladder to retrieve/hang a long swinging rope. I felt less impressed with the pile of empty, alcoholic cans littering the ground. The blackberry bushes at the mile 27.0 marker were just on the cusp of ripening. I ate a few ripe ones in response to hearing my stomach gurgling, but remembered how I ate too many on one unfortunate run in 2006-07 and felt uncomfortably stuffed. Ate my last Hammer Nutrition Apple-Cinnamon gel packet, felt the energy rush, and began flying through the miles back. I remember thinking, "I feel great. This is the way runs should be." The sun broke over the horizon, bathing everything in a warm light. The soreness in my left hip, which I had felt a few miles in, disappeared. The wildlife activity in the early morning hours explodes. I encountered, up-close, California quail (one sounding an alarm at my approach while the other foraged), a red-tailed hawk with a fresh-caught mouse in its cluth, another red-tailed hawk calling from a tree-top, wild turkeys scratching the ground, and Mallard ducks, all feeding in the cool, post-dawn light. One nice thing about running out (in an out-and-back run) in the darkness, I realized, is everything on the way back seems fresh and new. At mile 25.0, the effects of the Hammer Nutrition gel began wearing off. The soreness in my left leg re-appeared and my right calf began feeling sore. At mile 23.0, two women runners wearing Fleet Feet shirts stopped me and asked about the southern trail around Nimbus Lake. My answers satisfied them, and they were off; they had always taken the bike path around the north side of Nimbus Lake, but thought (incorrectly, as it turned out) the Hazel Avenue pedestrian crossing to the north side of Nimbus Lake was closed. The number of people on the bike path by 7:15 a.m. was exponentially growing. People were filing into the CSUS Aquatic Center parking lot, stretching, laughing. A father taught his son how to ride a bicycle. A man tossed objects into the water for his dog to retrieve, in the shallows just below the Nimbus Dam. I said hello to just about everyone who seemed to want encouragement. My legs were feeling sore, though, especially my right calf. At mile 20.5, after re-starting my run after taking photos, my right-calf began feeling a touch of pain, and I decided to play it safe and walk the remaining one-half mile. Sometimes running it out works, and sometimes it only makes it worse; this seemed like an example of the latter. Walking helped a lot. By the time I reached my car in Fair Oaks, I felt looser. Overall, an overall positive first experience with pre-dawn runs, with a lesson learned in fueling properly. The Hammer Nutrition gels, which did not seem to make much of an impact the first time, definitely did make a difference today. I think the heat may have been the deciding factor, last time.
Goal Time: To finish
Distance (running): 14.0 mi, http://www.gmap-pedometer.com/?r=3852881
Weight: 80.4 kg (177.25 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Left hip felt sore, right lower calf muscle seized up during last one-half mile. Feeling a bit exhausted later in the day, after the run.
Foods eaten today:

Running Journal, Friday, 2010-07-02

Running Journal, Friday, 2010-07-02
Resting heart rate: 64 bpm (60 second test)
Body Mass Index (BMI): 23.90 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,896 calories
Weather: n/a
Temp: 24 C (75.2 F)
Time: n/a
Terrain: flat
Comments: 14.0 mile run tomorrow morning. Forecast predicts temperatures bottoming out at 13 C (55 F) tonight, with a high of 34 C (93 F) on Saturday, with early morning humidity between 40-60%. Excited to use my new headlamp but the sky is brightening by 5:00 a.m. Will see what time I get out there, heh. Wondering how I will feel after the run tomorrow; we are planning to go the East Bay for a symphony concert and hoping I have enough gas left in the tank for the round-trip. Last minute panic: just remembered the signs indicating the trail closure near mile 22. Conveniently, the County of Sacramento's Municipal Services Agency has posted info on the closure on their web site: http://www.msa2.saccounty.net/Documents/Updated%20Detour%20Map%206-29-10.pdf. The detour is only for a short section near the Nimbus Fish Hatchery and I know the area like the back of my hand. No worries. Route for tomorrow's run: http://www.gmap-pedometer.com/?r=3852881 .
Goal Time: n/a
Distance (running): n/a
Weight: 81.8 kg (180.3 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Feeling good.
Foods eaten today:

Running Journal, Thursday, 2010-07-01

Running Journal, Thursday, 2010-07-01
Resting heart rate: 67 bpm (60 second test, 60 minutes after running)
Body Mass Index (BMI): 23.67 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,889 calories
Weather: sunny, 2.5 m/s SE wind
Temp: 13 C (55.4 F)
Time: 48 minutes
Terrain: flat
Comments: My first early morning, prepared-for, run. Felt really good this morning, probably due to the boatload of carbs I ate for dinner on Wednesday evening (mashed potatoes, stuffing, veggies, and so forth). Skipped breakfast and ran without feeling any hunger. Took a Hammer Nutrition gel with me, but never used it. The weather was a bit cool and windy right before daybreak. Wished I had a long-sleeve technical shirt with me to start, but by 6:00 a.m., things had warmed a bit. No pain in my legs this morning like on Tuesday; I think running closer to the middle of the road greatly reduces the angle of the roadway, so one leg is not forced to extend farther than the other. I am seeing a few signs for the "Save Sacramento" campaign in yards (http://www.savesac.com/). I honestly do not know anything about it, other than a vague sense it involves incorporation.
Goal Time: n/a
Distance (running): 4.17 miles (11 minute/mile) http://www.gmap-pedometer.com/?r=3848694
Weight: 81.0 kg (178.57 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Feeling good.
Foods eaten today:

Radio Songs

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

• Rodrigo's Concierto Andaluz.
  
  
• Paderewski's Piano Concerto in a, Op. 17, Third Movement (Audio)
  
  
• Tchaikovsky's 1812 Overture. (Audio)
  

Running Journal, Tuesday, 2010-06-29

Running Journal, Tuesday, 2010-06-29
Resting heart rate: 88 bpm (60 second test, 10 minutes after running)
Body Mass Index (BMI): 23.43 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,877 calories
Weather: sunny, 2 m/s SE wind
Temp: 19 C (66.2 F)
Time: 45 minutes
Terrain: flat
Comments: Early morning run to beat the heat. Skipped a walk Monday evening because the heat still felt oppressive at 7:00 p.m. My left leg felt sore during the second half of the run. I suspect the sloping asphalt (for drainage) may have had something to do with it. I may have ran too fast. This evening, I purchased the Petzl TakTicca Plus E49-P headlamp. Tried it out briefly this evening outside and it seems like it will do the trick. Scared our neighbor's cat, heh. Every time I think about it, I think it is one of the greatest inventions. This evening at REI, I helped someone else make the same decision on which one to buy. The REI headlamp display shows about a dozen Petzl models; REI also carries models from Black Mountain and some generics. Too overwhelming. Looked to see whether REI has Vibram KSO shoes in stock, but no luck. Only the Flow.
Goal Time: n/a
Distance (running): 4.14 miles (11 minute/mile)
Weight: 80.2 kg (176.8 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Muscles a bit tired, right knee a bit sensitive, but no pain. Took a shower, rest of day felt fine.
Foods eaten today: Greek Gods pomegranate yogurt, Hammer Nutrition gel (tropical flavor), banana, Nuun electrolyte tablets, low-fat cottage cheese, smoothie, Bing cherries

Radio Songs

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

• Antonin Dvorak's Symphony #9 in e minor "From the New World", Third Movement. Video. Duel of the Fates, anyone? I guess a benefit of ripping off Dvorak is it flattens the learning curve for most of your classically trained musicians.
  
  
• Zequinha de Abreu's Tico-Tico no Fubá. Video. Very fun.

KDFC also currently advertises a new compilation of Arvo Pärt music, performed by Angèle Dubeau: https://www.analekta.com/en/news?id=101. Angèle plays the "Des Rosiers" Stradivarius violin (1733).

The Citrus Heights Dog Kicking Street Pole Banner

The city of Citrus Heights, California, a suburb of Sacramento, has a new 2009 citywide street pole banners campaign:

The second street pole banner from the left looks like a man about to punt a puppy. Once observed, I have a hard time un-seeing it.

I guess it is better than the street pole banner with the Lindsay Lohan lookalike, but please, Citrus Heights, be nice to your dogs.

Petzl E49 TacTikka Plus LED Headlamp

Looking at running during early Saturday/Sunday morning and the Petzl E49 Tactikka Plus LED headlamp seems to come out tops.

Running Journal, Sunday, 2010-06-27

Running Journal, Sunday, 2010-06-27
Resting heart rate: 71 bpm (60 second test, 60-second test, four hours after running)
Body Mass Index (BMI): 23.258 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1864 calories
Weather: brilliant sun, 1 m/s NW wind
Temp: 31 C (87.8 F)
Time: Forgot my watch, but approximately two hours.
Terrain: mostly flat with a steep grade at 3.0 mile mark; http://www.gmap-pedometer.com/?r=3839274
Comments: The brilliant summer heat is at last upon Sacramento. With a high of 100 F today, beginning my two-hour run around 10:30 a.m. was an unwise move. By 12:30 p.m., the temperature was nearly 90 F. The heat severely degraded my performance. It felt like a smothering blanket. Seriously considering getting a headlamp to assist with beginning my run early, especially when the runs get longer in length and time. I remember my seven-hour long runs from 2006-07, from 8:00-2:00 p.m., and how absolutely baked I would have been today. Running in the heat is no joke. There is no cheating. The voices in my head are upset I started so late; I have been warning myself the last few weeks about it, based on previous experience. The moderate temps and winds have allowed me to skate by a bit, however. Today was my first high-heat, low-wind running day, and I am lucky it was on a maintenance long-run. Unfortunately, I got to sleep late on Saturday, and it felt really good to sleep in until 9:30 a.m. this morning. The Hammer Nutrition fuel I brought with me (Tropical flavor) was just OK. I took one serving after approximately 3.5 miles, and felt an instant rush of energy/caffeine, but it faded within a half-mile. Not sure what to make of that result. The Nuun electrolyte tablets really help. Lots of sunblock sweating into my eyes today, which stung. As long as I kept moving, the airflow from movement seemed to help keep me cooled enough. When I stopped to take pictures a few times, however, the sweat started pouring down my forehead. The pavement in open sunshine is like a giant reflector for heat. Notable events from today's run: (1) seeing a string of horses and riders near the mile 22.0 mark; (2) seeing the clear waters of the American River from the Bridge Street pedestrian bridge; (3) finding a downed birds nest near mile marker 22.0; (4) running up the pedestrian walkway on the east side of Hazel Avenue (stopping to take lots of pictures of the construction); and (5) seeing an old sign post with a sticker advertising the American Discovery Trail, of which the American River Parkway appears to be (or have been, at one time) a part. No pain in joints or muscles today, which is fantastic. The water levels of the American River seem to remain high, maybe a bit lower than in previous weeks. Someone had built a D-shaped mini-rock structure at the beach near mile marker 20.5. I found a pair of neatly folded pants near mile marker 22.5 (Weird? Yes.). A crush of people out on the River today with rafts. The Chicago Avenue and Bridge Street boat launches were packed. At the beginning of the run, we saw a Sacramento Fire boat being launched. At about the same time, we saw a Coast Guard chopper fly low overhead. Overall, avoided a disastrous run today, and managed to survive with only minor tiredness. Next weekend I run 14 miles, and will have to bring my A-game or suffer needlessly.
Goal Time: to finish
Distance (running): 6.0 miles (9.66 km)
Weight: 79.6 kg (175.49 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Muscles a bit tired, right knee a bit sensitive, but no pain.
Foods eaten today: Greek Gods pomegranate yogurt, Hammer Nutrition gel (tropical flavor), banana, Nuun electrolyte tablets, low-fat cottage cheese, smoothie, Bing cherries

Running Journal, Friday, 2010-06-25

Running Journal, Friday, 2010-06-25
Resting heart rate: 53 bpm (60 second test)
Body Mass Index (BMI): 23.49 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1877 calories
Weather: sunny, 3 m/s NW wind
Temp: 29 C (84.2 F)
Time: n/a
Terrain: n/a
Comments: Six mile run on Saturday. After running on fumes during Wednesday evening's run, have taken two days off to fully recover. Getting out early tomorrow to beat the projected 36 C (96 F) heat. I have been doing really well and feeling good about eating several small meals throughout the day. Logistics planning is a bit more intense while I find my rhythm of what I like and what works, but I like the results so far. Getting enough sleep on weeknights is also a challenge; running in the evenings means I eat a late dinner and get to bed around 10:30 p.m. When the fall semester hits, I hopefully will have two classes on top of this. Something's got to give; until then, I am trying to build up my base.
Goal Time: n/a
Distance (running): n/a
Weight: 80.4 kg (177.25 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired; no joint/muscle pain.
Foods eaten today: oatmeal + raisins, cherry tomatoes, white nectarine, low-sodium V-8, Greek Gods pomegranate yogurt, egg white salad sandwich, green tea (2 cups), handfuls of walnuts + almonds, smoothie, apple sauce, Bing cherries

CSUS and Joe Gunchi

A CSUS alumni told me recently the CS professors there used to use a fictitious person named Joe Gunchi as a model for things not to do, in the same vein as Highlights' Goofus and Gallant.

Classical Music Comparisons: Dvorak Vs. Lord of The Rings

Listening to KDFC today and struck by similarities between the finale to Dvorak's Symphony Number Nine and the main overture of the soundtrack to The Lord of the Rings.

UPDATE: Also, Jaws. That is all.

Running Journal, Wednesday, 2010-06-23

Running Journal, Wednesday, 2010-06-23
Resting heart rate: 65 bpm (60 second test, 60 minutes after exercise)
Body Mass Index (BMI): 23.49 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1877 calories
Weather: mostly sunny, sunset, 4 m/s W wind
Temp: 26 C (78.8 F)
Time: 8:05-8:50 p.m.
Terrain: flat
Comments: Well, everything started out well. Solo running tonight, so the boredom of running ovals set in around the 20 minute mark. About the same time, I ran out of gas. Had eaten a yogurt and some apricots around 4:00 p.m., then a banana when I got home around 6:00 p.m. By 8:15 p.m., it was all gone and the last 30 minutes was a slog. Ran a bit low on water as well. So still fine-tuning the fueling of these runs. On the upside of things, the weather tonight was perfect, absolutely fantastic. The waxing moon is almost full and rose in the south-east over the stadium track, a bright disc above the dark greens, burnt umber of the track, and light poles. Near the end of the run, the slightly overcast skies became a sunset-light show, with deeply saturated pinks and purples. A family arrived and let their kids play in the long-jump sand pits and ignored the "stay off" signs to play soccer on the vacant football field. Lots of athletes running up the grass hills to the sides of the bleachers. Others run up and down the bleacher steps. Seeing familiar faces over the course of this week and last which is nice for a sense of community. A baseball game and a tennis match (a wheelchair match, no less) was going on, so my run was punctuated with pings of metal bats and lops of tennis rackets. The frog at the north end of the track started chirp-croaking again as the air cooled. In a nutshell, a very slow run, running on fumes, but I am glad I was able to struggle through it. Lesson reinforced to fuel better before the next outing.
Goal Time: n/a
Distance (running): n/a
Weight: 80.4 kg (177.25 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: oatmeal + raisins, low-fat cottage cheese, blueberries, apricots (2), egg white salad sandwich, Siggi's blueberry yogurt, green tea (2 cups), handfuls of walnuts + almonds, salad with kalamata olives + feta cheese + shredded carrots + cilantro dressing + croutons + cherry tomatoes + microgreens, apple juice, spinach bolani

Running Journal, Tuesday, 2010-06-22

Running Journal, Tuesday, 2010-06-22
Resting heart rate: 55 bpm (60 second test)
Body Mass Index (BMI): 23.55 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1883 calories
Weather: Clear, sunset, 3 m/s SW wind
Temp: 33 C (91.4 F)
Time: 7:45-8:30 p.m.
Terrain: flat
Comments: One con of running on the balls of my feet has been just a bit of soreness today in that part of my foot. Night off tonight. Quite warm today; I think we may have finally crossed the threshold into summer. o_O;;;
Goal Time: n/a
Distance (running): n/a
Weight: 80.6 kg (177.69 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Bottom of feet just a bit sore
Foods eaten today: oatmeal + raisins + banana, low-fat cottage cheese, blueberries, apricots (2), egg white salad sandwich, Siggi's orange and ginger yogurt, green tea (2 cups), handfuls of walnuts, almonds, meal replacement shake, home-made mashed potatoes (reds + blues with loads of butter, basil, salt, pepper, and sour cream), kale, salad with kalamata olives + feta cheese + shredded carrots + cilantro dressing + croutons + cherry tomatoes + microgreens, milk, lemon balm tea

Running Journal, Monday, 2010-06-21

Running Journal, Monday, 2010-06-21
Resting heart rate: 68 bpm (60 second test, 60 minutes after exercise)
Body Mass Index (BMI): 23.78 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1889 calories
Weather: Clear, sunset, 2.5 m/s W wind
Temp: 27 C (80.6 F)
Time: 7:50-8:35 p.m.
Terrain: flat
Comments: Summer officially begins! And with it, the longest day of the year. Just another perfect running evening. Felt great tonight. At the end of the 45 minutes I was running smoothly, breathing steadily, and covering ground quickly. A number of American River College track athletes on the stadium track this evening. They have amazing musculature. Just wow. Maybe someday, for me. Ran ovals this evening and heard a frog chirp-croaking again, after the sun set behind the western bleachers, as the shadows grew a bit deeper and the shaded air cooler. Two not-so-pleasant bits: the portable toilets at the north and south end of the track seem to exude an off smell. Faint, but noticeable. Ran faster the last three laps and finally felt like I was pushing myself to exhaustion, but not quite to that point. Feeling very mellow today, relaxed. Probably all the classical music at work: KDFC out of the Bay area. Even better--I am running pain free. Just all around really enjoying getting back into running.
Goal Time: n/a
Distance (running): n/a
Weight: 81.4 kg (179.45 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Knees felt just a bit stiff today until I got running, then everything felt great.
Foods eaten today: oatmeal + raisins + banana, low-fat cottage cheese, Bing cherries, meal replacement shake, Siggi's grapefruit yogurt, strawberries, bananas (2), Panda raspberry licorice, blueberry + blackberry smoothie, green tea (2 cups), handfuls of walnuts, almonds

Running Journal, Sunday, 2010-06-20

Running Journal, Sunday, 2010-06-20
Resting heart rate: 57 bpm (60 second test)
Body Mass Index (BMI): 23.78 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1889 calories
Weather: Sunny, 3 m/s SW wind
Temp: 27 C (80.6 F)
Time: 2:30-3:15 p.m.
Terrain: flat
Comments: Walk day today. Ate at Opa Opa's; still digesting all that good food seven hours later. Just fantastic weather this past week. Perfect temperature, wind adds some drama to the surroundings, and sunshine galore. Finished skimming LL Cool J's latest book, "LL Cool J's Platinum 360 Diet and Lifestyle: A Full-Circle Guide to Developing Your Mind, Body, and Soul." Lots of great recipes and info on nutrition I want to dive into further. Thinking about how I can integrate the meals into my work environment. And lots of encouragement and wisdom to boot. A great, easy-to-read book. Feeling overwhelmed with the choices but the best way to do it is to begin.
Goal Time: to finish
Distance (running): n/a
Weight: 81.4 kg (179.45 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Muscles feel a bit tired. Otherwise fine.
Foods eaten today: oatmeal + raisins + banana, Greek Gods vanilla + cinnamon yogurt, Bing cherries, Opa Opa's "A Little of This And A Little Of That" (salads: Orzo, Horiatiki, and Tabouli) + falafel and hummus add-on (4), Opa Opa garlic fries, Siggi's Vanilla yogurt, kettle corn microwave popcorn

Running Journal, Saturday, 2010-06-19

Running Journal, Saturday, 2010-06-19
Resting heart rate: 60 bpm (60 second test, 65 minutes after exercise)
Body Mass Index (BMI): 23.55 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1877 calories
Weather: Sunny, 3 m/s SW wind
Temp: 22 C (71.6 F)
Time: 9:22-12:46 p.m. (3:24, or 17-minute miles)
Terrain: flat
Comments: Another perfect day for running. Have been really lucky these past two weekends. On Bridge Street, the owner of the Fair Oaks apothecary stepped outside to feed a mother hen and her chick. She smiled and was friendly. A house on Bridge Street is for sale: $370,000. Found a sake bottle and a matching shot glass on the pedestrian bridge. Not sure what to make of that. The water is high. Hundreds of bikers riding in packs today with "Team" on their jerseys. I believe it is Team in Training. The biggest impressions on me today: (1) seeing a red-tailed hawk up close; and (2) seeing an active great heron rookery (nesting and mating area) in the grey pines. Felt a bit tired today throughout, although the slower I went, the more pleasant the run became. Overall, the camera helps me slow it down and gives me some creative outlet. I think, "What do I want to share with Dawn?" So I attempt to share things which seem interesting. Ran past Willow Creek launching facility for the first time in years. I am running the horse trails and exploring more. Staying on the bike path leads me away from the water, which means heat and relatively boring landscape. Running past the fragrance of pine needle beds is fantastic. 12 mile run means I am pushing farther and farther east towards Folsom. Pretty soon the terrain will be getting higher and higher. This is something I am looking forward to. I want to do hill training. Saw a remembrance photo for a young boy at the tree with the swinging rope I saw last weekend. A fresh flower lay by it. I have no further info on the history of the boy. The Hazel Avenue bridge is open again, and along with it pedestrian access to the north side trail around Nimbus Lake. I prefer the south side though, as it stays closer to the lake shore. There is a sign stating the bike path near the Nimbus Fish Hatchery will be closed June 29-July 25. It is strange but the miles seem shorter now, somehow, than they did when I was running in 2006. I guess the slower pace makes for a much more enjoyable experience.
Goal Time: to finish
Distance (running): 12.0 miles
Weight: 80.6 kg (177.7 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Somewhat sore muscles. No joint pain.
Foods eaten today: oatmeal + raisins + banana, cottage cheese, Panda black licorice, Nuun electrolyte tablets (3), strawberry smoothie + vanilla protein, cherries, homemade pizza with pesto + fresh basil + artichoke hearts + mozzarella + mushrooms, plum wine

Running Journal, Friday, 2010-06-18

Running Journal, Friday, 2010-06-18
Resting heart rate: 60 bpm (60 second test after day off from exercise)
Body Mass Index (BMI): 23.667 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1889 calories
Weather: Sunny, 5 m/s SW wind
Temp: 26 C (78.8 F)
Time: n/a
Terrain: flat
Comments: Off day today. Twelve mile long run tomorrow. Brought out Jeff Galloway's book "Marathon" from the garage book pile. Have been re-reading portions of it again. Ordered his book "Galloway's Book on Running" from Amazon for $10, shipping included. Ridiculously cheap for what seems like a great tome. The 12-mile run came as a bit of a surprise because I was expecting a shorter run than the 10-mile run from last Saturday. Planning to get up early to beat the heat; last week's 11:00 a.m. start would have killed me with mid-day heat if not for the wind. Will bring the camera again. Going to go real slow again and see how I feel. Hoping I will feel as good as I did last weekend, even though it took me three hours because I kept stopping to take pictures. Felt down today because the Sacramento French Film Festival is going on. The impulsive Kevin wanted to buy a $50 full-festival pass and bury myself in the Crest Theater for 16 films over two weekends. The responsible Kevin realized this would negatively impact a whole number of other goals, like studying for the GRE, Saturday's long run, getting Dawn to an eye checkup appointment, grocery shopping, and so forth. So, even though I have felt down, I think being responsible (for now, heh) is the right thing to do. Commitment.
Time: n/a
Goal Time: n/a
Distance (running): n/a
Weight: 81.0 kg (178.6 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Grapefruit, cottage cheese, oatmeal + raisins, low-sodium V-8, slice of carrot cake with raisins and frosting (heh), green tea (2 cups), blueberries, strawberries, yaki onigiri, plum wine, mochi candy, toasted egg sandwich with American cheese and ketchup