Running Journal, Wednesday, 2011-02-16: Wild

Running Journal, Wednesday, 2011-02-16
Resting heart rate: 55 bpm (60 second test, upon waking)
Body Mass Index (BMI): 22.56 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,833 calories
Weather: partly clear, waxing gibbous moon; winds from the ESE at 5.1 km/h (3 m/h); 82% humidity; 101.21 KPA (29.89 inches pressure) and risingTemp: 7.2 C (45 F)
Time: 6:30-7:15 p.m.
Terrain: flat; +/- 15 m (27 ft)
Comments: Electricity in the air, tonight--a nearly full, silvery moon, illuminated clouds, a stiff wind blowing them into cotton snow drifts. A fresh rain remained on the pavement and lawns. At Deterding Park's Community Center, I heard drumbeats, rhythmic and steady. A flock of white birds flew north in a high-elevation V-formation, an occasional honk the only audible indication of their passing. Experienced a bit of a dangerous trip over a protruding seam in the concrete sidewalk; two stomps and I came back into control. Ran slow the first half, felt bored, so I ran stronger in the last mile, enjoying the exertion. Ran around the Hurley Way area so Dawn could exercise at the gym. Feeling more comfortable running along the darkened streets. I hear homeowners closing doors, see them moving garbage cans to the curb, watch garage doors open or shut, and watch people pull into or out of their driveways. It seems the same no matter where I run: same lawns, same driveways, same vehicles, same empty streets. A cute, friendly dog trotted up to me as I walked back to Hurley Way; the owner apologized but I enjoyed the opportunity to scratch the dog's ears. A cool night, with the wind--wore leggings, racing shorts, underarmour core, a technical jacket, and gloves; this felt about right.
Goal Time: n/a
Distance (running): ~7.2 km (~4.5 miles); http://www.gmap-pedometer.com/?r=4295699; ~631 calories burned
Weight: 77.6 kg (170.2 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: after I tripped, felt a bit of soreness in my right leg. This disappeared by the end of my run. My lower back feels a bit sore.
Foods eaten today: oatmeal + bananas + raisins, tomato juice, walnuts, almonds, apple, green tea + lemon juice x 2, milk, heart-shaped pastas with marinara sauce, tropical yogurt, blueberries, cornbread, banana cream pudding

Running Journal, Monday, 2011-02-14: Night Sounds

Running Journal, Monday, 2011-02-14
Resting heart rate: 47 bpm (60 second test, upon waking)
Body Mass Index (BMI): 22.56 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,833 calories
Weather: overcast; winds from the SE at 4.8 km/h (3 m/h); 83% humidity; 102 KPA (30.10 inches pressure)
Temp: 13.6 C (56.5 F)
Time: 8:30-9:15 p.m.
Terrain: flat; +/- 15 m (27 ft)
Comments: I think today may represent one of my lowest resting heart rates, ever. Ran really slow, after reading about how running slow promotes fat burning rather than glycogen burning. Overexertion = glycogen burning. Ran under a pair of blossoming trees this evening on my way through Gibbons Park. The smell was faint but sweet. Night sounds: croaking frogs; creaking gates; clattering of large palm tree fronds; rustling of smaller palm trees and grasses; a Mira Loma night custodian loudly playing choral music on a radio while taking a cigarette break, just off school grounds; sudden whirring and clicking of a bicyclist passing by; a cough identifying a couple on a bench in Gibbons Park, huddled together in the moonlight. Wore leggings, racing shorts, underarmour core, and a light technical jacket, which seemed just right. Felt a bit drained, today, possibly a touch of my body fighting off some minor illness. This evening, I feel strong, again. Celebrated Valentines Day with dessert at Sweeties and dinner at Whole Foods. 
Goal Time: n/a
Distance (running): ~7.9 km (~4.9 miles); ~631calories burned
Weight: 77.2 kg (170.2 lbs), ?% body fatAny irregular feelings, aches, pains, heart rate, and so forth?: none
Foods eaten today: oatmeal + bananas + raisins, chocolate meal replacement shake, Iced Gingerbread Clif Bar, apple, walnuts, almonds, green tea + lemon juice, panini from Whole Foods, split pea soup, orange juice, raspberry chocolate cake

Weather Underground (weather service)

Found the Weather Underground weather service today and it looks really great:

http://www.wunderground.com/
http://en.wikipedia.org/wiki/Weather_Underground_(weather_service)

One thing I like--it keeps historical data. For other sites like AccuWeather and Weather Channel, it seems quite impossible to find historical data, even for the previous day!

It also seems quite democratic--they include weather data from anyone with the means to purchase and maintain a small weather station kit. Quite exciting.

Also, too, the WunderMap: http://www.wunderground.com/wundermap/

Running Journal, Saturday, 2011-02-12: Bridge to Bridge

Longboat, CSUS Aquatic Center

Running Journal, Saturday, 2011-02-12
Resting heart rate: n/a bpm (forgot)
Body Mass Index (BMI): 22.03 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,808 calories
Weather: sunny; wind from the SSW at 12.9 km/h (8 m/h); 29% humidity; 102 kPa (29.95 inches pressure)
Temp: 20 C (68 F)
Time: 13:04-17:00 (~3:56:00, with 14:57 split time; 12:42 min/mi pace)
Terrain: hilly; +/- 46 m (~150 ft)
Comments: Caught myself thinking, today, "Only seven miles to go." Miles tick down like dominoes, every step bringing me closer to the goal. Ran from the Bridge Street pedestrian bridge near Sunrise Avenue to the three bridges area of Folsom. Took the southern route. Both routes have magnificent views of Nimbus Lake, but the southern route seems a bit fresher, to me. Perhaps the northern route, another time. Noticed new, pink flowers on a few trees in Folsom. Saw Folsom State Prison, in the distance, at the turnaround point, as well as a view of the beginning of the incline I took on an aborted run in May of 2006. Since that day, I have run into Folsom in May of 2007 and that seems about it. Saw people fishing today in salmon channels and in the pool below Nimbus Dam. Nimbus Dam has four freshly painted gates. Smelled lots of aromatic pine needles as I gained elevation. Lots of people out on the Parkway, today, so I did not feel lonely like two weeks ago. More people can mean a wider spectrum of obstacles, however. Many people walked on the wrong side of the trail or took up the entire lane. Some bikers drove too fast for conditions in a number of spots. Some people did not want to move over past the yellow line, even though the bike path was empty. I pick up trash when I can; the most interesting was a hand-held 500 mL Pinot Grigio wine box, much like an over sized juice box. At the Negro Bar park, I welcomed the site of a restroom and water fountain. I doused my head several times with water, which was very refreshing. I had run from mile 22.5 to mile 28 (5.5 miles) with about 20 ounces of water. I took five gel packs with me and used them all. Started with every 45 minutes, then, for the last two, every 30 minutes. Felt a bit ill in the last several miles. My legs were cooked and I struggled to complete the run. I extended my walk breaks by 30-60 seconds and then, through sheer will, started running again. I knew if I kept walking I would not want to start running again. The miles ticked down with each step and then I was done. I gulped big breaths of air in those last miles while simultaneously slowing down. At the end, I passed a group of people in swimming attire listening to country music as they returned to their vehicles. They appeared drunk and I overheard them say, "She had nice cheeks." Had not heard that one before. Also overheard one biker say to his companion as they rode past, near Nimbus Lake, "This is all in our backyard, awesome!" People were feeding ducks and gulls at various points. I wore leggings, racing shorts, and a technical shirt, and felt a bit warm at times. On the way back, I wore my sunglasses as I ran into the sun. As I sat down in my car, I felt them compress as I sat down exhaustedly. So, I need a new, cheap pair of sunglasses to replace these. Lessons learned? Adding two miles to my long run as well as hills means cooked legs--yet I did it, so I know I can challenge myself and do it, too. Slow, slow, slow--my maintenance run times of mid-9:00 minutes/mile excited me and I probably should have run a bit more conservatively. Sunglasses really helped on the return, when I ran facing the sun. Gels saved my butt. After I got home, I read in Galloway's book on running the brain reserves glycogen stores for itself when quantities get low--I wonder if this is why I get into a "trance" when I run? Brought a camera along and took pictures: http://www.flickr.com/photos/schultkl/sets/72157626036595278/
Goal Time: n/a
Distance (running): ~29.86 km (~18.5 miles); http://www.gmap-pedometer.com/?r=4287620; ~2395 calories burned
Weight: 75.4 kg (166.2 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Intermittent touch of soreness in lower back on return, cooked legs on return
Foods eaten today: oatmeal + raisins + banana, banana, Hammer Nutrition Gel x 5, nuun U Natural Hydration - Tangerine Ginger, Garcia's restaurant vegetable fajitas + chips and dips + "Big Dawg" Negro Medolo, Straus Family Creamery Brown Sugar Banana ice cream, protein powder drink

Running Journal, Wednesday, 2011-02-09: "I Beat You!"

Running Journal, Wednesday, 2011-02-09
Resting heart rate: n/a
Body Mass Index (BMI): 22.67 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,839 caloriesWeather: clear and sliver of a waxing moon; winds from the N at 4 km/h (4 m/h) winds; 57% humidity; 102 KPA (30.03 inches pressure)
Temp: 9 C (48 F)
Time: 6:23-7:08 p.m.
Terrain: flat; +/- 15 m (27 ft)
Comments: Had to check my schedule to make sure...but yes, 18 miles on Saturday. I have come a long way since my first run in late November! Tonight went well; a bit slower than on Monday evening, mainly due to lack of sleep. Wore leggings, technical shirt, and racing shorts, and felt a bit chilled at the start but fine at the end. Have been really spoiled this past week with warm weather. I ran an average 5:58 minute/km (9:35 minute/mile) over a bit shorter distance, this evening. Which is entirely *not* the point of the maintenance runs! I really enjoy running about that speed, though. Smells of smoke and grilling meats as I ran on surface streets through suburban areas. Over near Deterding Park, on Gladstone Drive, I passed a mother pushing a stroller and a girl with flashing lights in the soles of her shoes. I had moved to the left side of the street to give them space, when I noticed the girl had decided to run along with me, on the other side of the street. After about one-half blocks of running, she stopped and, turning back, declared, "I beat you!" Fun. I laughed and replied, "Thank you," and continued running. As I continued on, I heard her urging her companions to catch up. Heard male voices laughing from the playground equipment at Jonas-Larkspur park. Frogs did not make as much noise, this evening, though the area near the intersection of Jonas Avenue and Joseph Avenue struck me with a cool, dark, and humid sensation again, which I really liked. Not sure what pace I will try running on Saturday for my long run. Will probably head back to the Parkway because it has semi-regular water fountains...I dislike the loneliness of it, but perhaps running faster will help keep my mind from boredom.Goal Time: n/a
Distance (running): ~7.6 km (~4.7 miles); http://www.gmap-pedometer.com/?r=4282060 ; ~614 calories burned
Weight (after run): 77.6 kg (171.11 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: ball of foot by big toe building up calluses, very small cut on left foot; felt tired but strong at finish
Foods eaten today: oatmeal + raisins, Joe's Crab Shack clam chowder and house salad + ranch, walnuts, almonds, green tea + lemon juice, milk, Mikawaya chocolate mochi, Trader Joe's yaki onigiri x3, baked squash, corn and lemongrass soup + polenta, chocolate square, hummus + whole wheat pita, donut

Running Journal, Monday, 2011-02-07: Running-You're Doing it...Right?

Running Journal, Monday, 2011-02-07
Resting heart rate: 55 bpm (60 second test, upon waking)
Body Mass Index (BMI): 22.56 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,833 calories
Weather: clear and sliver of a waxing moon; winds from the NNW at 8 km/h (5 m/h) winds; 77% humidity; 102 KPA (30.03 inches pressure)
Temp: 12 C (54 F)
Time: 6:50-7:35 p.m.
Terrain: flat; +/- 15 m (27 ft)
Comments: For the first time in...forever?...I ran an average 5:48 minute/km (9:20 minute/mile) over nearly eight km (five miles), this evening. I can't remember ever running that fast. Ever. So, pretty good, right? Well, sort of--I have this sneaking suspicion I am running too fast. I feel like I am really enjoying myself, though. Thus, my qualms. Another beautiful "winter" day here in Sacramento. Wore my leggings, racing shorts, and technical shirt and felt very comfortable. Drove Dawn to the gym and ran on surface streets in the local neighborhood. Lots of people out of their homes, enjoying the spring-like conditions, even though we are just six weeks into winter. Aerosols in the sky reflected the sodium-vapor lights, obscuring Orion. Passed a few cats, heard lots of barking dogs through front screen doors, and saw a beautiful front-yard Japanese-esque garden on Ardenridge Way across from Crabtree Park. Just as I was coming up on Jonas-Larkspur Park, I heard a chorus of frogs chirping and croaking in the cool, damp night air. Delicious. Finished a full eight minutes ahead of schedule, so I ran around to Howe Avenue, then back down to Larkspur Lane and back up to Matheson Way, twice. Felt like I really exercised my rear leg muscles, to the point where I felt them just barely sore at the end. When I walked afterward to cool down, my legs seemed to keep going of their own accord. Thought of Zig Ziglar this evening, and his epiphany of reframing running from a sacrifice to something he enjoyed the benefits of--health, strength, energy, attitude. I sort of feel like I am really getting somewhere. Over the past few weeks, I think I have finally figured out how people run decent race paces--they use the main upper-leg muscle groups, rather than relying so much on the calf muscles. The difference in running is amazing. For most of my first six marathons, I was most likely doing it wrong. Now, it feels right.
Goal Time: n/a
Distance (running): ~7.9 km (~4.9 miles); http://www.gmap-pedometer.com/?r=4278295 ; ~631calories burned
Weight: 77.2 kg (170.2 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: muscles stiff starting out; ball of foot by big toe building up calluses, very small cut on left foot; felt tired but strong at finish
Foods eaten today: oatmeal + bananas + raisins, apple, egg-white salad on French wheat bread, applesauce, walnuts, almonds, green tea + lemon juice x2, milk, Mikawaya chocolate mochi, Trader Joe's yaki onigiri x2.5, Tofurkey beer brat faux-dog on French brioche hot-dog bun, chocolate square, orange juice, protein powder drink

Scholarship Links For Dawn

Via : http://www.umbc.edu/cwit/financial_aid.html




The Google Anita Borg Memorial Scholarship

• be a female student entering her senior year of undergraduate study or be enrolled in a graduate program in the 2011-2012 academic year at a university in the United States;
• be enrolled in Computer Science or Computer Engineering program, or a closely related technical field as a full-time student for the 2011-2012 academic year;
• maintain a cumulative GPA of at least 3.5 on a 4.0 scale or 4.5 on a 5.0 scale or equivalent in your current program.

Link: http://www.google.com/anitaborg/

The Association for Women in Science (AWIS) Educational Committee

• Enrolled in a degree program in one of the STEM fields
• Either an American citizen or attending a college/university in the United States
• Planning a science-based career including research or teaching
• Applying for an AWIS award for the first time

They offer an Undergraduate Award: "For college students in their second or third year of study with at least one additional year remaining to complete their undergraduate degree. The application process includes a resume, essay, and two letters of reference. (Note: Freshmen and seniors are not eligible.)"

Link: http://www.awis.org/displaycommon.cfm?an=1&subarticlenbr=67

The Gates Millenium Scholars Program

No--only for Asian-Pacific Islander, African American, and Hispanic students.

IEEE Student Scholarships and Fellowships

No--mostly graduate student scholarships.

Link: http://www.ieee.org/membership_services/membership/students/awards/index.html

The Society of Women Engineers

• The SWE Scholarship Program provides financial assistance to women admitted to accredited baccalaureate or graduate programs, in preparation for careers in engineering, engineering technology and computer science. In fiscal year 2010, SWE disbursed more than 170 new and renewed scholarships valued at almost $500,000.
  
• ABET, Inc. has accredited UC-Davis

Link: http://societyofwomenengineers.swe.org/index.php?option=com_content&task=view&id=222&Itemid=111 

Also: The Golden West local section: http://swe-goldenwest.org/index.htm

The American Physical Society (APS)/IBM Research Internship for Undergraduate Women

• Must be female with sophomore or junior standing at a U.S. college or university at the time of application
• Must be majoring in chemistry, physics, materials science or engineering, computer science or engineering, chemical, electrical, mechanical engineering, or biology, if it has an emphasis on one of the other areas listed
• Must have a minimum 3.0 GPA
• No citizenship restriction.

Application Deadline: February 1, 2011

Link: http://www.aps.org/programs/women/scholarships/ibm/index.cfm

Microsoft Scholarships for Women and Under-Represented Minorities


?--requires winners spend 12 weeks as an intern at Microsoft? Seems mostly for Computer Science undergrads, though they seem to invite CE undergrads as well.

Link: http://www.microsoft.com/about/diversity/programs/college.mspx#schol

Motivating Undergraduatesin Science and Technology (MUST) 


Seems out--must be rising junior, which means we missed the deadline.

• --Must be a U.S. citizen.
• --Must be enrolled full-time at an accredited university in the U.S. or U.S. Territory.
• --Must be a rising sophomore or junior.
• --Must have earned and must maintain a minimum cumulative 3.0 GPA on a 4.0 scale.
• --Must be pursuing a degree in science, technology, engineering or mathematics.

Application Deadline: Nov 1 - Feb 1
Link: http://www.nasa.gov/offices/education/programs/descriptions/Motivating_Undergraduates_Science_Technology.html

National SMART Grant


No--seems limited to those eligible for a Pell grant


Link: http://www.salliemae.com/before_college/students_plan/free_money/grants/smart-grant.htm 

The Jeannette Rankin Foundation Women's Education Fund


No--must be first undergraduate degree.

Link: http://www.rankinfoundation.org/

Soroptimist Women's Opportunity Awards


No--must be female head of household

Link: http://www.soroptimist.org/awards/awards.html

Talbots Women's Scholarship Fund

• Be women currently residing in the United States or Canada;
• Be women who earned a high school diploma or their GED on or before September 2001;
• Be enrolled or planning to enroll in a full- or part-time undergraduate course of study at an accredited two-, three- or four-year college or university in the United States or Canada;
• Be attending the full 2011-12 academic year and receiving a degree no earlier than May 2012; and
• Have at least two semesters (24 credit hours or more) remaining to complete an undergraduate* degree as of the beginning of the 2011 fall academic term.

Link: https://www.scholarshipamerica.org/talbotswomen/instructions.php

Tau Beta Phi Engineering Scholarships

Note: must be initiated member of Tau Beta Phi
Link: http://www.tbp.org/pages/About/Programs/Scholarship/ScholarshipFAQ.cfm

The Vanguard Women in Information Technology Scholarship Program


"The Vanguard Women in Information Technology Scholarship Program provides merit-based scholarships of up to $10,000 to female students entering their junior or senior year of college during the 2010-2011 school year. The program’s goal is to remove financial barriers for female students who demonstrate academic excellence and are pursuing studies in computer science, computer engineering, web design or other IT-related disciplines. Scholarship checks can be used for tuition, fees, books and supplies."


Check back in August 2011.
Link: http://www.sms.scholarshipamerica.org/vanguardwomenintechnology/

The Anita Borg Systers Pass-It-On (PIO) Awards
Applications open in August 2011.
Application Deadline: October 2011.
Link: http://anitaborg.org/initiatives/systers/pass-it-on-grants-program/

Requesting Official Transcripts - UWEC

In person, by mail or fax: Past students may request a transcript by coming to the Registrar's Office (Schofield 128) during business hours or by mailing or faxing a request (FAX--715-836-3846). In order to make your request easier you may want to download a Transcript Request form. Transcripts are available the following business day after 11:00 AM at the Registrar's Office, Schofield Hall 128.

Link: http://www.uwec.edu/registrar/student/transcripts.htm 

Requesting Official Transcripts - University of Surrey

"If you require a copy of your transcript there is a charge of £30 for 1 to 6 copies but you must make it clear how many you want at the time of request. If you require more than 6 copies there is an additional charge of £3 for each additional copy."

Link: http://portal.surrey.ac.uk/portal/page?_pageid=719,469327&_dad=portal&_schema=PORTAL 

Requesting Official Transcripts - Century College

Link: http://www.century.edu/currentstudents/records/transcripts.aspx

Requesting Official Transcripts - Los Rios Community College

Link: https://lrccd-web.losrios.edu/transcript.aspx

FAFSA


Link: https://www1.salliemae.com/get_student_loan/apply_student_loan/understanding/financial_aid/fafsa/

RIP Teena Marie (1956-2010)

Heard her name as an obit from December 26, 2010; sounded familiar, and it was--I heard "Square Biz" for the first time in January 2010 on V101 (KHYL) out of Sacramento and immediately loved the horns and the song.

She apparently suffered from seizures from 2005 onward, when, according to Wikipedia, as "...Marie lay sleeping in a hotel room when a large picture frame fell and struck her in the head. The blow caused a serious concussion that would result in momentary seizures for the rest of her life." She died, apparently, of natural causes.

So, in honor of Lady T, here is the song I liked best:

Radio Songs & News

Heard on KXPR 88.9 out of Sacramento: Czech-born Johann Stamitz's "Clarinet Concerto in Bb major", performed by the Academy of St. Martin's in the Field, featuring soloist Sabine Meyer, Iona Brown, conducting, on the EMI Classics label (54842). Audio of the first movement.

Heard on KKDO 94.7 out of Sacramento: Stockholm, Sweden-based Peter Bjorn And John's "Young Folks," from their 2006 album, "Writer's Block," on the Wichita Recordings label. Video.

Heard on ??: Moscow, Russia-based t.A.T.u.'s "Not Gonna Get Us," from their 2003 album, "200 km/h in the Wrong Lane," on the Universal/Interscope labels. Video.

Heard on KDVS 90.3 out of Davis: Manhattan, New York-based Antony and the Johnsons' "Fletta," featuring Björk, from his 2010 album, "Swanlights," on the Secretly Canadian album. Audio.

Heard on KYDS 91.5 out of Sacramento: Chicago-based Kanye West's "Runaway," from his 2010 album, "My Beautiful Dark Twisted Fantasy," on the Roc-A-Fella/Def Jam labels. Video (starts at 13:34).

Heard on KQEI 89.3 out of Sacramento: City Arts and Lectures' interview with Jonah Lehrer, "Jonah Lehrer writes extensively on the relationship between science and the humanities. With double majors in neuroscience and English from Columbia University, and a stint as a Rhodes Scholar, his resume also includes work in the lab of neuroscientist and Nobel Laureate Eric Kandel, studying at Oxford with British literary critic Hermione Lee, and working as a cook at the famed French restaurant Le Bernardin in New York. Lehrer is editor-at-large at Seed Magazine, and a contributing editor at Wired. He also edits the "Mind Matters" blog for Scientific American. His first book, "Proust Was a Neuroscientist," argued that art and science offer different but complimentary views of the world. Lehrer's latest, "How We Decide," explores factors that influence decision-making and combines medical diagnostic data with real-life examples. Jonah Lehrer appears in conversation with Roy Eisenhardt." Someday, it will be available online via Oskicat, to UC-Berkeley campus listeners.

Heard on 90.9 KXJZ out of Sacramento: Bologna, Italy-born Ottorino Respighi's "The Birds," performed by the Atlanta Symphony Orchestra, Louis Lane, conducting, on the Telarc label (#80443). Audio.

Heard on 90.9 KXJZ out of Sacramento: John Cassidy's Tuesday, November 23, 2010 interview on American Public Media's "Marketplace," talking about his article in the New Yorker, "What Good Is Wall Street: Much of what investment bankers do is socially worthless."

Running Journal, Saturday, 2011-02-05: Winter?

Running Journal, Saturday, 2011-02-05
Resting heart rate: 60 bpm (60 second test, upon waking)
Body Mass Index (BMI): 22.56 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,833 calories
Weather: mostly sunny; wind from WNW at 19.31 km/h (12 m/h); 57% humidity; 102 kPa (30.16 inches pressure)
Temp: 19 C (66 F)
Time: 4:15-5:37 p.m. (~1:22:00; 10:56 min/mi pace)
Terrain: flat; +/- 10 m (~33 ft)
Comments: Seriously, winter, what is up? Six weeks in and it feels like a day in late spring. Beautiful, perfect running day. Wore leggings, racing shorts, and my San Francisco Marathon 2006 technical shirt. After last Saturday's struggle, I pushed myself a bit faster in the first half to limited success. Ran through my neighborhood instead of at the lonely American River Parkway, enjoying the distractions. As I returned through Gibbons Park, I momentarily took my eyes off the sidewalk to watch a pick-up basketball game and tripped on an elevated slab of concrete. Down I went, scraping my right hand and leaving it bloody. My leggings protected my right knee and leg from getting bloody as well, so I am really glad I wore them. Only left with a faint red scrape on my right knee. The guys playing basketball, far from pointing and laughing, actually seemed cool about it, asking if I was OK and making light of what was something of an embarrassment, for me. Ah, well, it happens. I went into the restroom and washed up a bit, but spent the rest of the run sucking on the wounds to help them close up. Passed two women selling Mandarin oranges by the side of the road, one at the north end of Gibbons Park at Edison Avenue and the other at the intersection of Engle Road and Eastern Avenue. Lots of people out walking dogs, playing tennis, watching their children play, or just enjoying themselves with friends. Running in the late afternoon sun reveals a lot more of the homes I pass than in the evenings. I spotted many residents outside their homes. One man and his two sons were going for a walk. I passed a group of three men building or repairing some kind of four-inch high, astroturf-covered wooden stage, maybe four by four feet in size. They seemed unhappy and I heard some cursing as I passed. One home near Kimberley Way and Engle Road had a cigarette advertisement sign on their front lawn--the kind one might see outside a gas station and convenience store. Strange. When I returned home, I realized I ran only about 7.5 miles instead of 8.0. Oh well.
Goal Time: n/a
Distance (running): ~12.1 km (~7.5 miles); http://www.gmap-pedometer.com/?r=4273869; ~931 calories burned
Weight: 77.2 kg (170.2 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Upper leg felt a bit sore going out; after that, no pain.
Foods eaten today: oatmeal + raisins + banana, raspberries, salad: greens + tomatoes + shredded carrots + croutons + cucumbers + ranch dressing, minestrone soup, cornbread, 1/2 slice of chocolate mousse cake, Tofurkey beer brat faux-dog + some kind of new hot dog bun from Whole Foods, NadaMoo! Lotta Mint Chip coconut + agave non-dairy frozen dessert (yum)

Running Journal, Monday, 2011-01-31: Exhileration

Running Journal, Monday, 2011-01-31
Resting heart rate: 55 bpm (60 second test, upon waking)
Body Mass Index (BMI): 22.5 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,827 calories
Weather: mostly clear and moonless; 0 km/h (0 m/h) winds; 86% humidity; 102 KPA (30.20 inches pressure)
Temp: 8.3 C (47 F)
Time: 7:30-8:24 p.m.
Terrain: flat; +/- 11 m (36 ft)
Comments: One of my favorite runs. Started out quite stiff in the leg muscles. Instead of using mainly my calves, I opened up with my upper leg muscles, keeping my core tight. Perfect running weather--cool, no wind. Took about 12 ounces of water with me and took water breaks every mile or so. Stars looked bright and clear. Kept hearing distant popping noises from what seemed like the north-east. Gunshots? Fireworks? A bit early for the Chinese New Year on February 3. The popping noises came in clusters over an interval of maybe 30 minutes. Passed by the Mission Oaks Community Center Auditorium again this evening, where the "Fun and Fitness" class exercised. Closed doors this evening, which muffled the music. This is the first run after my 16.5 mile outing on Saturday. I felt buoyant, powerful, running in a trance with no sense of exertion. At Mira Loma, I felt strong, so I added another half-mile, looping around Sunnyvale Avenue and back on West Way. If only every night felt this strong; might pay for this later, though--these are supposed to be easy runs. Yet, running faster feels great. Maybe this is what the runner's high feels like? I have never felt it; just a general sense of strength. Noticed tonight my gmap-pedometer.com links dating back to late 2010 have been pointing to the route near the 24 Hour Fitness gym instead of my local Mira Loma route. Copy/past errors.
Goal Time: n/a
Distance (running): ~6.44 km (~4.0 miles); http://www.gmap-pedometer.com/?r=4265714 ; ~585 calories burned
Weight (after run): 77.0 kg (169.76 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: muscles stiff starting out
Foods eaten today: oatmeal + bananas + raisins, egg-white salad on French wheat bread, applesauce, tomato juice, walnuts, almonds, green tea + lemon juice, Greek Gods Reduced Fat Vanilla Cinnamon Orange Yogurt, tortelloni + alfredo sauce, mixed vegetables, kiwis x infinity, milk, protein powder drink

Kindle Research

Via http://bit.ly/eRX0kM :

Should I Buy a Kindle? (July 1, 2010)
http://news.ycombinator.com/item?id=1478887

• "...get an iPad and use the Kindle App - it's 1000x better than the hardware Kindle. Since the Kindle App became available for iPhone, my hardware Kindle has gathered dust - and now with the iPad, I can read on a large- or smaller-format device. It's great for illustrations, too - all the drawbacks of the hardware-based Kindles disappear when you use the Kindle App on the iPad."
  
• Not great for technical books
  
• DRM

Kindle Is OK (July 29, 2010)
http://news.ycombinator.com/item?id=1557352

• Lighter than iPad (if reading for several hours...)
  
• Battery life lasts for weeks if 3G turned off
  
• "...flipping through technical references is painful to the point of despair, and was one of the key reasons I fell in love with my iPad."
  
• "As one who has read about 30 novels on my K1/K2 - I can attest that your brain / eyes actually seem to go into a wait state when you change the page, such that you don't ever seem to recall changing pages while reading long fiction."
  
• "The Kindle is best at reading straight-forward linear text with minimal formatting, like novels. You can't go wrong with a Kindle if you read plenty of novels, especially if you read outside.
  
  OTOH, the iPad is far superior for heavily formatted text and graphical content. Even the Kindle DX has terrible support for PDFs and the eInk screen is inherently bad for graphics, so for the person who wants to carry textbooks, technical papers, other structured PDFs, or comic books, the iPad is the only viable option."
  
• "Students at Reed College complained of the slow refresh rate of e-Ink displays, problematic input, inability to load PDFs over the network, and inability to view more than one text at a time as major sticking points. Reed faculty found converting documents to work well on the Kindle to be particularly difficult in most cases.
  
  Students participating in the test at Darden School of Business, while loving the Kindle for personal reading, overwhelmingly felt the Kindle didn't pass muster in its current state for academic use -- about 4 out of 5 would not recommend a Kindle DX to incoming MBA students."
  
• Vs. iPad: "It's also nice that I don't get distracted playing "Plants vs. Zombies" or "We Rule" on it when I intend to be reading."
  
• Vs. Nook/Kobo: "eInk is far better for reading"
  
• "I have the Kindle App on the ipad as well, it doesn't afford the same pleasure or ease."
  
• "Most Kindle books have poor typography slapped on them by the Kindle software (even on other platforms)."
  
• "My girlfriend has a kindle 2, and I have an iphone. I've found that the iphone has one killer feature that the kindle doesn't: It's in my pocket all the time.For whatever reason, my reading happens in 15 minute spurts while waiting for someone or something. The kindle app for the iphone allows me to do that, along with all the book options that amazon provides (and synced up to my girlfriend's kindle too, so we share books)."
  
• Kindle supports MOBI/PRC/AZW but not ePUB. You could use the free conversion tool calibre and batch convert your books from ePUB.
  
• Sony also has a reader

Send to Kindle... (Jan 20, 2011)

http://news.ycombinator.com/item?id=2123571

• All books appear almost the same, little or no typesetting
  
• The note taking interface is shockingly primitive, e.g. just to get a questions mark requires several clicks
  
• AFAIK, pagination depends on you display, so bookmarks may change place among Kindle readers on different devices.
  
• My criticisms of the Kindle are for its page transitions and poor interface. The Kindle is really like the Blackberry of of digital readers. The interface is beyond clunky compared to simple taps and swipes that much more closely emulate the act of reading a physical book.
  
• I have a Kindle, Ipad, and android phone (Droid X). Kindle: Pro: One great thing about the kindle is battery life and how easy it is on the eyes. For reading fiction, it's great. Con: It is horrible for technical work--pdfs in particular. If you're like me and you jump around in a book, it's impractical to do so on a kindle given the slow page refresh rate. Pro: The nice thing about the kindle app on the android phone is the convenience--when I'm standing in line at the grocery store (or am on the subway), I can catch up on some light reading and have finished a number of books this way that I wouldn't have ordinarily. Con: Screensize. I used to use the kindle app on the ipod touch and find the screensize of the Droid X to be a much better experience--but it's still small.
  
  Ipad: Pro: The screensize is great and bookmarking pages is intuitive. Also, for technical books, I can get them in pdf form and use GoodReader.
  
  Con: Battery life--for international flights, if you don't have power, you can survive, but the kindle wins with battery life hands down.

Myopia, Astigmatism - 2011

Results of my test on Friday from the CostCo Citrus Heights Pharmacy:

SRX (Spectacle Prescription)

O.D. (Oculus Dexter, my right eye):

1. SPH: plano (no refractive error)
2. CYL: -1.00
3. AXIS: 0.78
4. ADD: n/a
5. PRISM/BASE: n/a

O.S. (Oculus Sinister, my left eye):

1. SPH: -0.75
2. CYL: -0.25
3. AXIS: 0.80
4. ADD: n/a
5. PRISM/BASE: n/a

All measurements represented in units of dioptres, a unit that represents focusing power. More dioptres mean more focusing power--so if the numbers get big, that means you need a "stronger" prescription to see clearly.

SPH means sphere--a positive number represents farsightedness and a negative number represents nearsightedness. Why? In a farsighted eye, the curve of the cornea is flatter than the curve of a normal cornea, so the correction involves "adding" to the farsighted eye to get it back to normal. In a nearsighted eye, the curve of the cornea extends farther than the curve of the normal cornea, so the correction involves "subtracting" from that curve to bring it back to a normal curvature. The point being to get the cornea back to focusing light on the retina like a normally curved cornea does. The larger the number (positive or negative) the larger the deviation from the normal curvature of the cornea, and the blurrier the vision.

CYL means cylinder, and represents the amount of power needed to correct a cornea with astigmatism (a cornea that's oval-shaped, which causes blurring (see the picture at the top), as opposed to a normal cornea that's symmetrically round like a basketball)--DS means no astigmatism. In my right eye, I need one dioptre of focusing power correction. In my left eye, I need 0.25 dioptres of correction.

AXIS, for astigmatic eyes, represents a line passing through the middle of the oval-shaped cornea--in my case through the longer side. In my right eye, I need minus-one dioptre of correction along the axis specified (see the Wikipedia article for an explanation of why it's not "078" like the prescription says). I believe reducing the focusing power of the longer part of the oval-shaped cornea helps the cornea focus in a more spherical manner.

20/20 vision means the ability to read a character 8.84 mm high at a distance of 20 feet.

I last had my vision checked in 2008.

I forgot to request measurement of my Pupillary Distance (PD), which would make it easier to look up glasses online. I measured it at home using a ruler at approximately 67 mm. One of those things to get right, though, so I will see about going in to a local place and asking if they would be willing to measure it for me.

CostCo measured my PD for me: 32.5 for each eye, for a total of 65.

Lanna's suggestions on glasses frame colors: navy, light blue, plum

Running Journal, Saturday, 2011-01-29: Trainspotting

Running Journal, Saturday, 2011-01-29
Resting heart rate: 76 bpm (60 second test, about two hours after running)
Body Mass Index (BMI): 22.32 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,821 calories
Weather: overcast; 4-6 km/h (2.5-3.7 m/h) winds; 82% humidity; 102 KPA (30.08 inches pressure)
Temp: 11 C (59 F)
Time: 12:00-3:48 p.m. (~3:48:00; 13:49 min/mi pace)
Terrain: flat; +/- 8 m (~25 ft)
Comments: Waved at a Union Pacific train and received a wave back and a horn blast from the conductor. This occurred at the trestle track running along the east side of CostCo and REI at Exposition Boulevard. I had no idea where I was, at that point, however, as the levee completed blocked my view. Ran 2.0 miles farther than my recent previous best from two weeks ago. I found the weather very agreeable. Saw riders on two black horses, one at a moderate trot. This was followed by a flock of ducks gliding into the river. Great visuals with which to start a run. The area between Watt Avenue and Howe Avenue remains one of my favorite stretches of the bike trail--long stretches adjacent to the water, with lush greens and lots of tree canopy. Just beyond the line of trees next to the bike path, a large grassy open space exists, ending at the levee. Passed under Howe Avenue bridge and next reached CSUS. The paint of the Guy West bridge looks really faded. A private firm, in 1966, modeled the pedestrian-only bridge after the Golden Gate Bridge in San Francisco, even (I believe) originally painting it the same color, orange vermillion, also called international orange. Unfortunately, since they used lead-based paint, it will need to be removed before repainting, at a cost of $2 million. The bridge cost $636,000 to build, in 1967. Farther along, I discovered one of the world's most dangerous places to eat--the hundred Canadian Geese grazing on the fairways of the Campus Commons Golf Course. No geese were harmed during my run, to my knowledge. I got to see four more miles of the Parkway, from mile markers seven to three, ending at the Highway 160 overpass. I started using the Hammer Nutrition gels at the mile eight marker. The run back took a lot out of me. It was all muscular exhaustion, though, which I will take over joint pain any day. Forgot how lonely and boring running on the Parkway can be. Not a lot of people, and away from the American River, it just gets really closed in between the levee and blackberry bushes. The County of Sacramento needs to repair the shoulders of the bike path, as they have slopes, making it taxing to run on for extended periods. Passed one or two people who appeared homeless, as well as two men carrying weed trimmers over their shoulders. People fished in the American River from boats; others played with their dogs in the shallows. Watched a red-tailed hawk dive into the grasses of the levee, then fly up and retreat as two crows approached. I stopped and watched the spray-painted murals on the sides of the train as it passed. I also walked under the trestle as it passed, to listen. One read, "RIP Juan Diaz". Some were very good. Around mile markers 3-5, there are pools of water very close to the trail, and I passed a pair of Canadian Geese sitting quietly on the exposed branches of fallen, submerged trees. Watched the Regional Transit light rail pass by; each day I ride it and get a very different view of the bike path. I found an abandoned watercolor artwork. At the end of my run, just as I returned to mile marker 11, a woman who appeared to be in her 60's or 70's walked onto the shoulder ahead of me and began running. As a testament to how fast I was running, I kept pace with her! I walked one mile, took another Hammer Nutrition gel pack, and felt much better.
Goal Time: n/a
Distance (running): ~26.52 km (~16.5 miles); http://www.gmap-pedometer.com/?r=4261502; ~2299 calories burned
Weight (after run): 76.4 kg (168.4 lbs); ??% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Muscular soreness
Foods eaten today: oatmeal + raisins + banana, banana, four Hammer Nutrition Gel packs, LL Cool J Ultimate Smoothie

Running Journal, Wednesday, 2011-01-26: Fetch

Running Journal, Wednesday, 2011-01-26

Resting heart rate: 52 bpm (60 second test, upon waking)
Body Mass Index (BMI): 22.5 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,827 calories

Weather: mostly clear skies; moonless; light fog; 0 km/h (0 m/h) winds; 100% humidity; 102 KPA (30.21 inches pressure)
Temp: 6 C (43 F)
Time: 7:08-7:53 p.m.

Terrain: flat; +/- 11 m (36 ft)

Comments: Extremely tired this evening. Yet, and this has happened before, I felt pretty good while running. Mental acuity noticeably lower. As I ran past Mira Loma High School, I passed a whooping group of male high school students attempting to enter a locked Folsom Cordova school bus. Presumably the away team was victorious? Passed two people waiting, as still as statues, for the #82 bus--in the light fog and complete stillness it was a bit surreal. Quite a few people out enjoying a walk. At Gibbons Park, I passed the same exercise team as on Monday evening. A man had entered the southern tennis courts and was playing fetch by throwing a tennis ball for his dog to retrieve. Clever. When I neared the end of my run, I noticed I still had about five minutes to go, so I tacked on an additional two minute out and two minute back run, then ran the last one minute of the course. Is there a word for the fear of being mistakenly identified as a suspect by a passing police helicopter absently shining its spotlight around the neighborhood? I wonder, sometimes, about things like that!
Goal Time: n/a
Distance (running): ~6.44 km (~4.0 miles); http://www.gmap-pedometer.com/?r=4205834; ~580 calories burned
Weight (after run): 77.0 kg (169.76 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: a bit tired--most likely from lack of sleep
Foods eaten today: oatmeal + bananas + raisins, vegetable soup, whole wheat pita x 2, hummus, can of tomato juice, walnuts, almonds, green tea + lemon juice, applesauce, garden burger + toppings + whole wheat wrap, milk

Running Journal, Monday, 2011-01-24: Fahrenheit 451

Running Journal, Monday, 2011-01-24

Resting heart rate: 55 bpm (60 second test, upon waking)
Body Mass Index (BMI): 22.62 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,768 calories
Weather: clear and moonless; 4 km/h (3 m/h) winds from the ESE; 82% humidity; 102 KPA (30.13 inches pressure)
Temp: 10 C (50 F)
Time: 7:20-8:05 p.m.

Terrain: flat; +/- 11 m (36 ft)

Comments: Gibbons Drive reminded me of Fahrenheit 451 this evening; quiet, empty, dark skies, stars. Imagined myself as protagonist Guy Montag, running from unseen pursuers, while numbed, conformist homeowners watch the pursuit on their video screens. Hearing some rough voices while running through Gibbons Park may have put me in this state of mind. The Gibbons Park Community Center had about a dozen people exercising to Lady Gaga's song, "Poker Face." On my way out, near Mira Loma, I passed a woman in the dark, near the field; she was raising and lowering her arms, like the wings of a bird. On the return, near the intersection of Norris Avenue and Engle Road, I passed another woman singing a song. Several homeowners on Kimberley Way were remodeling the room adjacent to their open garage. Ran slowly. Felt fine when I finished. 16 mile run coming up this Saturday. Thought about how intimidating that sounds, to me; then I remembered how easy the 14 mile run went. With the maintenance runs, I feel bored with the current route. Will have to take some time to find an alternate one.

Goal Time: n/a

Distance (running): ~6.44 km (~4.0 miles); http://www.gmap-pedometer.com/?r=4205834 ~580 calories burned

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?: tired, from lack of sleep

Foods eaten today: oatmeal + bananas + raisins, egg-white salad on whole wheat bread, applesauce, tomato juice, walnuts, almonds, green tea + lemon juice x 2, tomato soup + corn bread, milk

Running Journal, Saturday, 2011-01-22: KREEPSHOW RADIO

Running Journal, Saturday, 2011-01-22

Resting heart rate: 53 bpm (60 second test, upon waking)
Body Mass Index (BMI): 22.38 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,821 calories
Weather: sunny and clear; 11 km/h (7 m/h) winds; 48% humidity; 102 KPA (29.98 inches pressure)
Temp: 19.4 C (67 F)
Time: 12:25-1:55 p.m. (~1:30:00; 12:51 min/mi pace)

Terrain: flat; +/- 10 m (33 ft)

Comments: Seriously, I have to write KREEPSHOW RADIO that way, because it is the way it is consistently displayed at the DJ's web site. Kind of curious why the most recent broadcast seems from October, 2010, though. Hope everything is OK. Passed the van pictured above on my run, today. Very well-done graphics job all-around the van. Felt a bit self-conscious of taking pictures of the license plate area, since the front window was open. Passed the pond area with the geese and peacocks. The peacocks were way in the back of the pond, today. Temperatures reached into the high-60's, today! Elected to wear just an UnderArmour shell top and leggings, leaving my outer light-weight jacket and gloves at home. The shiny navy-blue 2001 Porsche Boxster Cabriolet remains on the lot. Waved hello to some drivers on the quiet streets, especially Park Road, with its horse ranches and farm atmosphere. People generally wave back. One curious establishment along Orange Grove Avenue--Bob Stanaland Shower Pans, Inc., now run by Bob's son, Robert. What is a shower pan? Apparently, the shower pan represents the floor of the shower and ensures water leaklessly exits the shower area via the drain(s). Because knowing is half the battle. On Myrtle Way, a homeowner had tied two dogs to stakes and left them in their front yard. Running seven miles today seemed very short after last Saturday's 14 mile run. Passed roofers on Cypress Avenue who had a container-lift truck to deliver/remove materials from the roof. Very impressive. At the north end of Gibbons Park, I passed the small fenced-yard with geese and chickens. A dog charged out, barking, and ran with me along the length of the fence. At the end of my run, along Edison Avenue and Norris Avenue, I picked up a lot of trash, placing it into various bins I passed. Took a few photos, today. Felt pretty good after the run, although the crazy temperature swing meant I overheated.

Goal Time: n/a

Distance (running): ~11.27 km (~7.0 miles); http://www.gmap-pedometer.com/?r=4247575; ~1038 calories burned
Weight (after run): 76.6 kg (168.87 lbs); 16% body fat

Any irregular feelings, aches, pains, heart rate, and so forth?: Bit of soreness in my lower-left back

Foods eaten today: Nature's Path Pomegran Plus waffles x 4 + real maple syrup, orange juice, nuun U Natural Hydration - Tangerine Ginger, banana, tortellini with alfredo sauce, yaki onigiri x 3, Straus Family Creamery Caramel Toffee Crunch Ice Cream, milk

Running Journal, Wednesday, 2011-01-19: Winter Clear

Running Journal, Wednesday, 2011-01-19

Resting heart rate: 52 bpm (60 second test, upon waking)
Body Mass Index (BMI): 22.62 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,768 calories
Weather: clear skies with nearly full moon; 33 km/h (21 m/h) winds, from the NNW; 47% humidity; 102 KPA (30.03 inches pressure)
Temp: 14 C (58 F)
Time: 7:00-7:45 p.m.

Terrain: flat; +/- 11 m (36 ft)

Comments: Complete exhaustion this evening only half-way through my run. Had half of a glass of red wine and a wrap about 15-30 minutes before the run. I guess the wine is out from now on. Felt thirsty, as well. Made it through to the end, though I had to slow down. The high winds, moderate temperatures, and the nearly full moon made for some electric weather. I found a large palm tree branch in the street and moved it to the curb. There is a very friendly, collar-less calico cat on Kimberly Way just before Wingate Drive, and it was out again tonight, so I stopped and scritched it's back. Prior to the run, Dawn and I took our binoculars outside and moon-gazed for several minutes as the moon rose over the horizon. It looked magnificent and enormous at sunset. Hoping tonight's exhaustion does not indicate a return of the previous week's cold. 

Goal Time: n/a

Distance (running): ~6.44 km (~4.0 miles); http://www.gmap-pedometer.com/?r=4205834 ~580 calories burned

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?: complete exhaustion after half the run

Foods eaten today: oatmeal + bananas + raisins, corn bread, blackberries, egg-white salad on whole wheat, can of tomato juice, walnuts, almonds, green tea + lemon juice x 2, applesauce, half glass red wine, whole wheat wrap + faux chicken strips + avocado hummus + spinach + carrots, limoncello gelato

Running Journal, Monday, 2011-01-17: Limited Visibility

Running Journal, Monday, 2011-01-17

Resting heart rate: 52 bpm (60 second test, upon waking)
Body Mass Index (BMI): 22.85 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,846 calories
Weather: overcast and moonless, with patches of dense fog; 9 km/h (6 m/h) winds; 96% humidity; 102 KPA (30.17 inches pressure)
Temp: 9 C (49 F)
Time: 7:30-8:15 p.m.

Terrain: flat; +/- 11 m (36 ft)

Comments: Honoring Martin Luther King, Jr., today, on my run. Dense fog means cool spray while running. Felt great. Just a touch of a struggle on the run this evening; I could tell I had an active weekend and Monday--lots of cleaning, moving household items, cooking, and so forth. I feel a bit vulnerable running in the fog; harder to see what is coming. Relatively quiet tonight, very little traffic. Did pass about four or five people, however, out for walks. I gave everyone a wide berth, just to ensure I was not invading their bubble. All holiday decorations have been removed from houses. As I ran east, I gained just enough elevation for the fog to lift. The mid part of my run was mostly clear. At the end of the run, I noted (as I did last Monday) the run only took about 42 minutes. So I ran a bit more to extend it to 45. Feeling pretty good overall.

Goal Time: n/a

Distance (running): ~6.44 km (~4.0 miles); http://www.gmap-pedometer.com/?r=4205834 ~580 calories burned

Weight (after run): 78.2 kg (172.43 lbs), ?% body fat

Any irregular feelings, aches, pains, heart rate, and so forth?: None

Foods eaten today: oatmeal + bananas + raisins, corn bread, corn bread stuffing, instant mashed potatoes, tomato soup, milk, orange juice, grapefruit, protein powder + water