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

Running Journal, Monday, 2010-12-20

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

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

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

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

Running Journal, Saturday, 2010-12-18

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

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

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

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

Running Journal, Wednesday, 2010-12-15

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

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

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

Running Journal, Monday, 2010-12-13

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

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

Timex 5B501 Speed + Distance Battery Change Fail

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

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

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

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

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

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

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

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

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

Running Journal, Saturday, 2010-12-11

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

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

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

Running Journal, Wednesday, 2010-12-08

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

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

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

Running Journal, Monday, 2010-12-06

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

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

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

Running Journal, Saturday, 2010-12-04

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

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

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

Running Journal, Monday, 2010-11-29: Midnight Blues Overhead

Running Journal, Monday, 2010-11-29
Resting heart rate: 60 bpm (60 second test, 75 minutes after exercise)
Body Mass Index (BMI): 22.966 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,852 calories
Weather: clear chill
Temp: 4 C (39 F)
Time: 7:00-8:45 p.m.
Terrain: flat
Comments: Midnight blue skies overhead this evening, with a few stars shining through the luminous umbrella of city light. I can still smell smoke on my clothing from (presumably) wood burning stoves, even after coming indoors. My shoes felt damp from Saturday's rain-soaked run. This morning I met the first frost of the season; even in Sacramento an ice-scraper is occasionally necessary to clear the minimal frost from a vehicle. The cold continued into this evening. I think this is the coldest I have felt running outside, to date. In Gibbons Park a woman exited a vehicle by the north entrance and leap-frogged an anti-traffic barrier post. At the south end of the park, three youths sat at a picnic table, one of them attempting to convince the other, "No one can make you say anything you do not want to." Near Engle Road, an orange truck with a faux-California State Seal reading "Department of Redundancy Department" sat passively outside a home. I passed by Mira Loma High School, where a swimming coach (water acrobatics?) used amplification to boost her voice and the musical score for their current number, a sort of jazzy number. "Push your butt in the air on the third beat," I heard from across the football fields at the end of my run. Tonight I ran a bit faster than normal, and felt pretty good. My body seems recovered and stronger from Saturday's run, ready for more.
Goal Time: n/a
Distance (running): ~4.0 miles (~6.44 km)
Weight: 78.6 kg (173.28 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: oatmeal + raisins, green tea (two cups), egg salad sandwich on potato bread, blueberries, raspberries, can of V-8, spinach salad with cherry tomatoes + feta cheese + shredded carrots + champagne-pear vinaigrette + croutons, milk, blackberries, smoothie, hard-boiled egg

Potty Training Cats

I think every cat owner, upon hearing of the idea, at least momentarily considers the idea of toilet-training their pet:

• Time saved cleaning litter boxes
• Time saved sweeping tracked litter
• Money saved purchasing litter

However, horror stories abound. Reading through the one- and two-star reviews of products like Citi Kitty and Litter Kwitter remind owners real life often thwarts the best laid plans.

Still deciding for myself how to approach this issue, if at all.

Notes

1. Moving litter box too quickly can cause cats to hold in their waste, leading to urinary tract infection and accidents (for example, bathroom floor, bathtub, and/or other rooms).
   
   
2. Some cats may use it most of the time but not all the time (random #2 next to the toilet)
   
   
3. Training multiple cats at a time represents a different challenge than a single cat, as each may have a different learning curve
   
   
4. Some people recommend purchasing big turkey roasting pans and cutting holes in them as your cat progresses, ala The Toilet Trained Cat: "The premise of The Toilet Trained Cat is that you use an aluminum foil roasting pan within the toilet, and put a small hole in it. Unlike Litter Kwitter, you put the hole in the corner, not the center. Gradually, you increase the hole size until the cat needs to balance on the toilet while going in the litter/water. Further, the idea of this system is that the cat will eventually "miss", which means they will go in the toilet. Litter Kwitter assumes that a cat is immediately willing to go in the water and not the litter." (link)
   
   
5. Removal of the last one or two rings seems to be the hardest stage
   
   
6. Cats "falling in" to the toilet will set back the process...obviously

Commercial kits:

Litter Kwitter

Citi Kitty

Cat Seat

Links:

Make article on toilet training a cat: http://www.make-digital.com/make/vol20/?pg=146&pm=2&u1=friend#pg146

Toxoplasma Gondii and Sea Otter Deaths

Jotting down a few notes....

After reading up on the sad case of sea otter deaths linked to feline-transmitted parasite toxoplasma gondii:

• Not a problem for domestic indoor-only cats
  
  
• Feral and indoor/outdoor cats represent highest risk because of exposure to birds/rats/other animals carrying the parasite
  
  
• Even these cats seem to become immune to passing on the parasite more than once

California passed a law in 2006 requiring litter bags to warn users about flushing litter down the drain. Presumably, the intent was to prevent transmission of T. gondii. However, it seems to miss several points:

• Follow-up studies seem to have detected concentrations of T. gondii in storm water runoff, streams, and so forth, but not in sewage treatment plant runoff
  
  
• This seems to imply feral and indoor/outdoor cats account for the majority of the transmission, not domestic cats
  
  
• Litter bagged and shipped to landfills is eventually broken down and made available to carriers of the parasite

Links:

http://www.kqed.org/quest/blog/2007/02/06/discuss-the-whats-killing-the-sea-otters-tv-segment/

http://www.magazine.noaa.gov/stories/mag72.htm

Running Journal, Saturday, 2010-11-27: Post-Thanksgiving Recovery

Running Journal, Saturday, 2010-11-27
Resting heart rate: 70 bpm (60 second test, 45 minutes after exercise)
Body Mass Index (BMI): 22.91 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,852 calories
Weather: rain
Temp: 8 C (47 F)
Time: ~12:30-2:00 p.m.
Terrain: flat
Comments: Wet afternoon for running; bundled up in leggings, Under Armour core, Patagonia lightweight windbreaker and shorts. Brought with me, out of habit, a pen and paper with directions for today's run, lip balm, and identification. The rain pelted me and felt cold running from my head down my neck. I find running in rain both exhilarating and challenging: smells and sounds of the rain competes with avoidance of pooled water and (after a while) wet shoes. I saw a large white crane resting in a school's soccer field, presumably waiting for lunch to emerge from the water-clogged earth. Water gurgled and rushed into storm drains, an otherwise relaxing noise amidst the cool wind and rain. I prefer quiet streets and safe paths when possible; today's new route was a mix. The safety of smooth surfaces and low traffic allows me time to think rather than constantly focus my attention on traffic, pooled water, and uneven surfaces. Felt strong when I arrived at the end of the run; I chose six miles today as a starting point. Given the weather, I welcomed the end, even though I had another mile or two in me.
Goal Time: n/a
Distance (running): 6.0 miles (~9.7 km)
Weight: 78.4 kg (172.8 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: oatmeal + raisins + banana, smoothie

Random notes from past weeks

The time to live is now

Feral cats at Marconi Arcade light rail station

Curiosity + intelligence

August 2nd was Ice Cream Sandwich Day

Inverse world map

Has anyone given a credit card to a homeless person to track what they spend on?

How have people found their "voice"?

60-beat per minute music (ala http://www.musicintheclassroom.com/index.htm)

Chair for desk

Fixes for car: re-staple upholstery; fix cruise control

Hand lotion for car

Halloween Party 2011

Due to Lanna's illness, did not have time to do this; recording as a possibility for next year:

Minestrone soup

Lasagna (meatless)

Entree: chicken/veal/sole/lamb/rabbit

antipasto or salad or veggie

dessert (torta di ricotta)

Possibly decorate pumpkins

Tung Oil

Another house-keeping blog post, this time the schedule to apply tung-oil to our kitchen island:

Once/week for 1-2 months

Once/month for six months, after

Once/year, after

Ashland, Oregon Shakespeare Festival Costs

Reviewing costs associated with our Aug 6-16 2010 trip to Ashland, Oregon to see the Oregon Shakespeare Company's plays:

Total: ~$1,171

Fuel: $140

Shopping: $60 (sweater) + $10 (book) + $12.00 (Crater Lake)

Food: $9 (coffee shops) + $260 (Ashland Co-Op Grocery) + $216 (Restaurant)

Lodging: $95 (Glenyan campground)

Tickets: $370 ($60 two-year membership + seven plays @ 2 * $20/play, + three pre-play orientations @ 2 * $5/each)

Radio Songs

Heard over the past few weeks:

Doylestown, Pennsylvania-born Pink's "Raise Your Glass" from her 2010 album "Greatest Hits...So Far!!!" on the LaFace label. Video. "Wrong in all the right ways...."

Derry, Northern Ireland-born Phil Coulter's "An Cail N Fionn (Natasha)" from his 1997 collaboration with James Galway on their album "Legends" on the RCA Victor label. Audio.

Hamburg, Germany-born Felix Mendelssohn's "Hebrides Overture in B minor Opus 26" performed by the London Symphony Orchestra, Claudio Abbado conducting, on the Deutsche Grammophon label (#423104). Audio.

Michael Kamen's "Robin Hood, Prince of Thieves: Main Title", performed by the Cincinnati Pops orchestra, Erich Kunzel conducting, on the TelArc label (#80342). Audio.

Lucca, Tuscany, Italy-born Giacomo Puccini's "Gianni Schicci: O Mio Babbino Caro", performed by the Cincinnati Pops orchestra, Erich Kunzel conducting, on the TelArc label (#80260). Audio.

Brittany, France-born Guillaume Yann Tiersen's "La valse d'Amélie (Original version)" from his 2001 soundtrack album "Amélie" on the EMI label (#62514). Audio.

Żelazowa Wola, Poland-born Frédéric Chopin's "Piano Concerto #1 In e minor, Op. 11", performed by the Warsaw National Philharmonic Orchestra, with primary soloist Garrick Ohlsson, Kazimierz Kord conducting, on the Arabesque label (#6702). Video.

Paris, France-born Alexandre Desplat's "The Meadow'' from the soundtrack to the 2009 movie "Twilight: New Moon" on the BSX Records label. Audio.

Glendale, California-born Paul Cantelon's "Finale" from the 2008 album "The Other Boleyn Girl: Original Soundtrack", performed by the Czech Philharmonic Chamber Orchestra, Paul Cantelon conducting, on the Varese Sarabande label. Audio.

Lucca, Tuscany, Italy-born Giacomo Puccini's "Gianni Schicci: O Mio Babbino Caro", performed by the Academy of St. Martin-in-the-Fields, with primary soloist Joshua Bell, Michael Stern conducting, on the Sony label (#87894). Audio.

Los Angeles, California-born Thomas Newman's "Route" from the soundtrack to the 2008 film "Revolutionary Road" from on the NoneSuch label (#517387). Audio.

Halle, Brandenburg-Prussia-born George Frederick Handel's "Water Music: Dances" performed by the Philharmonia Baroque Orchestra, Nicholas McGegan conducting, on the HARMONIA MUNDI label (#907010). Audio.

Arcachon, France-born Carlos Salzedo's "Rumba" from his 1943 "Suite of Eight Dances". Video.

Saint Petersburg, Russia-born Dmitri Shostakovich's "Jazz Suite #2", performed by the Royal Concertgebouw Orchestra, Riccardo Chailly conducting, on the Decca label (#470 933). Audio.

Vienna, Austria-born Fritz Kreisler's "Tambourin Chinois", performed by the Cincinnati Pops Orchestra, with primary soloist Robert McDuffie, Erich Kurzel conducting, on the TelArc label (#80402). Video (w/Joshua Bell).

Venice, Republic of Venice-born Tomasso Albinoni's "Adagio in g minor", featuring a bluesy-take by Chris Botti, trumpet / Dave Grusin, keyboards / Lee Ritenour, guitar, on the Decca label (#001100502). Audio (not the one I heard on KDFC).

Bronx, New York-born Jay Ungar's "Ashokan Farewell" featuring James Galway on flute, on the RCA label (#742201). Audio.

Vienna, Austria-born Franz Schubert's "Piano Quintet in A, D.667 "Trout"", with soloists Braley/Capucon/Capucon/Causse/Posch, on the Virgin label (#45563). Audio (not the version heard on KDFC).

Lucca, Tuscany, Italy-born Giacomo Puccini's "La Boheme: Sono andati?" featuring John Bayless, piano, on the Angel label (#79214). Audio.

Leonard Cohen's "Hallelujah", performed by the Time for Three orchestra, on the Koch label (#2035). Audio.

Craig Armstrong's and AR Rahman's "Opening", featuring Catherine Bott (Soprano), Clio Gould (Violin), from the soundtrack to the 2007 film "Elizabeth: The Golden Age" on the Decca label (#B0009829). Audio. Not sure if this was the specific song heard....

Ħamrun, Malta-born Charles Camilleri's "Concertino #1 for Clarinet and Strings" performed by the Bournemouth Symphony Orchestra, featuring David Campbell on clarinet, Julian Clayton conducting, on the ASV label (#426392). Audio.

Hamburg, Germany-born Felix Mendelssohn's "Octet in E-Flat, Op.20" performed by the Emerson String Quartet, on the DG label (#B0003888). Audio.

Turin, Piedmont, Italy-born Ludovico Einaudi's "I Giorni (The Days)" from his 2001 album "I Giorni" on the Ponderosa label (#030). Audio.

Kitchen Organization

Via our neighbor Lanna, based on IKEA zones of the kitchen:

1. "Marketing"
2. Prep
3. Cooking
4. Washing
5. Dining
6. Comfort Zone