Running Journal - 2024-02-05 (XT - Stationary Recumbent Cycle)

Resting heart rate: 75 bpm, about 5 minutes after exercise
Weight (after run; clothed): 86.18 kg (190.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,053 cal/day
Distance (cycling): 7.24 km (4.5 mi)
Cumulative distance (2024; ignores XT days): 74.54 km (46.32 mi)
Calories burned: 260 kcal
Average heart rate: 73 bpm     
Max heart rate: 74 bpm
Weather: Overcast ☁️, then rain ☔; 14 °C (57.2 °F), Humidity: 71% Wind: 6 km/h
Time: 2:04-2:54 p.m. (50 minutes)
Terrain: Flat; +/- ~0 ft elevation
Avg Pace: N/A /mile
Best pace: N/A /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 1/10, thought I caught a slight whiff, but only once
Comments: REI visit on Sunday and got Tailwind Nutrition Recovery Drink Mix (Chocolate). I like it, possibly too much 😅 One 16-ounce drink at breakfast and another after exercise. Tired legs today. Easy first-half on the stationary recumbent cycle, then a moderate exertion on the 2nd half. Felt decently exercised, but tired. Weather has calmed a bit--one intermittent shower in the mid-afternoon, and winds back to normal. Trying to get more rest at night.
Any irregular feelings, aches, pains, heart rate, and so forth?: Legs recovering from long run, tired & sore
Foods eaten today:Kashi GO cereal, espresso pumpkin spice latte, mixed salad greens with baked salmon, Chin Chin Assam milk tea, banana, German potato salad (Vacaville - Pure Grain Bakery), Tailwind Nutrition Recovery Drink Mix - Chocolate (x2)

Running Journal - 2024-02-04

Resting heart rate: 90 bpm, about 5 minutes after exercise
Weight (after run; clothed): 85.46 kg (188.4 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,042 cal/day
Distance (running): 11.27 km (7.00 mi)
Cumulative distance (2024; ignores XT days): 74.54 km (46.32 mi)
Calories burned: 963 kcal
Average heart rate: 122 bpm     
Max heart rate: 164 bpm
Weather: Partly sunny ⛅, then heavy rain ☔, very high winds; 16 °C (60.8 °F), Humidity: 73% Wind: 50 km/h
Time: 4:13-5:58 p.m. (105 minutes)
Terrain: Flat; +/- ~62 ft elevation
Avg Pace: 14'52" /mile
Best pace: 13'54" /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no smell
Comments: Hill day; learning as I go. Joint run. Researched local hill grades using MapOMeter web site. Lots of low-grade slopes. Per Galloway, hills training for beginners is about one-half of a city block at about 1-2% grade. We also experimented with what Galloway calls acceleration gliders, basically trying to increase turnover rate for about one-half city block, then relax. We did what we could with acceleration gliders about 4 times, then did what we thought were hill repeats about 3 times. Then we continued running (Dawn ~5 miles and me about 7 miles). The context on Sunday was the weather--very high wind gusts (to 50 km/h) and eventually heavy downpour. Not ideal for practicing new training tools 😅 The hill repeats were OK, but we reached consensus that our normal route just sprinkles hills into the mix anyway, so I guess the main goal is to just focus on them for a burst of time. Preceding the acceleration gliders seems like a way to focus the mind on increasing turnover rate before the hill play, as a way to apply the same technique to going uphill. As an aside, we researched the elevation gain & grade of Dawn's hometown killer hill, on Fillmore St: it gets as high as 16.1% grade. So to train for the SF Marathon hills (gradient unknown, but steep), we will need a steeper gradient. However, Galloway seems to suggest stopping hill play once speedwork is introduced. The formal chart of days lists 3 more weeks of hill play in the next month or so of the 4:40 time goal program. It was a start, however. Wrapped up the run by myself in a cloudburst. It was fine for the most part, but carrying my phone I kept accidentally stopping my Mi Band tracker (Zepp Life app). So that was annoying but not so bad. Completely soaked by the time getting home though, but in decent spirits, all things considered. The whole day was pretty much rainy and high wind gusts, except for the small window in the afternoon which we took. Rainbow was spotted 🌈
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired; muscles behind knees slightly sore
Foods eaten today: Banana, eggs benedict (Vacaville - Pure Grain Bakery), raspberry blended latte - 16 oz, plain bagel with turkey slices & american cheese, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), Waterloo sparkling water (Peach) - 12 oz

Running Journal - 2024-02-03 (Off Day)

Resting heart rate: 59 bpm at noon
Weight (after run; clothed): 86.73 kg (191.2 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,062 cal/day
Distance (cycling): 0 km (0 mi)
Cumulative distance (2024; ignores XT days): 63.28 km (39.32 mi)
Calories burned: 0 kcal
Average heart rate: 59 bpm
Max heart rate:N/A bpm
Weather: Overcast 12 °C (53.6 °F), Humidity: 65% Wind: 8 km/h
Time: Noon
Elevation Change (+/-, in ft): 0
Avg Pace: N/A /mile
Best pace: N/A /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no smell
Comments: Cooler day. Feeling a bit creaky in the legs and calves. Hopefully getting lots of rest today for Sunday long run.
Any irregular feelings, aches, pains, heart rate, and so forth?: Sore legs & calves
Foods eaten today: Kashi GO Crunch cereal, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz. plain bagel with yuzu fruit spread, Tony's Chocolonely Dark Milk Chocolate With Brownie Bar - half a row,

Running Journal - 2024-02-02

 

Faint rainbow - before the rain & hail (filter applied to help with visibility)

Resting heart rate: 104 bpm, about 5 minutes after exercise
Weight (after run; clothed): 85.64 kg (188.8 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,045 cal/day
Distance (running): 7.00 km (4.35 mi)
Cumulative distance (2024; ignores XT days): 63.28 km (39.32 mi)
Calories burned: 617 kcal
Average heart rate: 143 bpm     
Max heart rate: 172 bpm
Weather: Partly sunny with passing heavy rain shower (with light hail!) 12 °C (53.6 °F), Humidity: 93% Wind: 10 km/h
Time: 11:23-12:15 p.m. (50 minutes)
Terrain: Flat; +/- ~58 ft elevation
Avg Pace: 11'55" /mile
Best pace: 11'13" /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no smell
Comments: Remembered sunblock & body glide (for chafing) ✅ Hail! About 20 minutes into the run, a passing rainshower drenched the area, and even had some small light hail pellets bouncing off me. Not so bad, but it messed with my phone screen & earbuds a bit. The runoff water made it a bit tricky. Caught a rainbow on photo. Began listening to new audiobook, which suggested listening to Earth, Wind & Fire's That's the Way of the World. Oh man, I hit play on that and was transported for the next 6 minutes, running on air. Of course I had heard it before, but it hit different on the home stretch and was so nice. Directly led to my best pace of the run, ha.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired; muscles behind knees slightly sore
Foods eaten today: Kashi GO Crunch cereal, espresso latte (x1) with nonfat milk, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), plain bagel with slice of American cheese & 4 slices turkey, mixed salad greens with strawberry vinaigrette & cherry tomatoes & croutons, Waterloo sparkling water (Peach) - 12 oz, Sogo Japanese Arare Rice Crackers - 7.05 oz

Running Journal - 2024-02-01 (XT - Stationary Recumbent Cycle)

Resting heart rate: 88 bpm, ~15 minutes after exercise
Weight (after run; clothed): 85.09 kg (187.6 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,037 cal/day
Distance (cycling): 7.89 km (4.9 mi)
Cumulative distance (2024; ignores XT days): 56.28 km (34.97 mi)
Calories burned: 287 kcal
Average heart rate: 93 bpm
Max heart rate:137 bpm
Weather: Mostly sunny (preceded by rain showers) 14 °C (57.2 °F), Humidity: 73% Wind: 10 km/h
Time: 11:37-12:27 p.m. (~50 minutes)
Elevation Change (+/-, in ft): 0
Avg Pace: N/A /mile
Best pace: N/A /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no smell
Comments: First time recumbent cycling as form of cross-training (XT). The residential gym has two stationary exercise cycles, one upright (several buttons do not work), and the one I used (recumbent, buttons work). It is a Vision Fitness R2750HRT (c. 2009). The heart-rate sensors no longer seem to work reliably (it just blinks "HA", I think? 😅), but everything else seems to work OK. Listened to my audiobook which helped pass the time. Wore a KN95 mask in case anyone else showed up, but it was just me. They have two mounted displays on the wall, but no signal when I turn them on. The dispenser for hand sanitizer was empty. They did have paper towels, which I used to wipe down the equipment afterward. I felt really exercised afterward, even after a 5 minute cooldown. Felt good.
Any irregular feelings, aches, pains, heart rate, and so forth?: Felt really exercised after; barely any discomfort
Foods eaten today: Kashi GO Toasted Berry Crisp breakfast cereal, banana, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, half banana, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry)

Running Journal - 2024-01-31

Resting heart rate: 105 bpm, about 5 minutes after exercise
Weight (after run; clothed): 86.09 kg (189.8 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,052 cal/day
Distance (running): 3.93 km (2.44 mi)
Cumulative distance (2024; ignores XT days): 56.28 km (34.97 mi)
Calories burned: 333 kcal
Average heart rate: ??? bpm (watch not connected?)
Max heart rate: ??? bpm (watch not connected?)
Weather: Overcast, very light rain 15.83 °C (60.5 °F), Humidity: 53% Wind: 27 km/h
Time: 2:08-2:38 p.m. (30 minutes)
Terrain: Flat; +/- ~65 ft elevation
Avg Pace: 12'17" /mile
Best pace: 12'22" /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no smell
Comments: Forgot sunblock again 😛 Thought I was going to do cycling but it was a run day. I'm switching from "to finish" to "4:40 goal". The last time I ran the SF Marathon I finished under time cutoff but was wrecked physically. So making a choice to train harder this go-around. A bit of very slight rain intermittently toward the end. A bit windy. Temperature was comfortable. Need to work on chafing.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired; muscles behind knees slightly sore
Foods eaten today: Kashi GO Toasted Berry Crisp breakfast cereal, banana, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, mixed salad with strawberry vinaigrette & cherry tomatoes & croutons, Trader Joe's Garlic Indian Style Flatbread with Kirkland Signature Organic Hummus - 2.5 oz, plain bagel with yuzu marmalade, Ito En Oi Ocha Unsweetened Green Tea - 16.9 fl oz, cup of peppermint tea

Running Journal - 2024-01-30

Resting heart rate: 109 bpm, about 5 minutes after exercise
Weight (after run; clothed): 84.73 kg (186.8 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,031 cal/day
Distance (running): 7.03 km (4.37 mi)
Cumulative distance (2024; ignores XT days): 52.35 km (32.53 mi)
Calories burned: 659 kcal
Average heart rate: 144 bpm
Max heart rate: 165 bpm
Weather: Partly sunny, 18.33 °C (65 °F), Humidity: 53% Wind: 3 km/h
Time: 11:28-12:23 p.m. (55m)
Terrain: Flat; +/- ~65 ft elevation
Avg Pace: 12'35" /mile
Best pace: 12'02" /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no smell
Comments: Forgot sunblock. Weather was perfect. Tried "puppet on a string" again. Saw a male & female mallard duck. Enjoyed perfume of mock orange. Said hello or waved hello to a few people that seemed friendly. Found a trail to skip a traffic crossing light. Felt pretty good, but tired in the evening.
Goal Time: 55 minutes (maintenance exercise)
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired; muscles behind knees slightly sore
Foods eaten today: Kashi GO Cinnamon Crisp Breakfast Cereal, banana, espresso shot (x1), mixed salad with baked chicken breast, plain bagel with plain bagel with Kirkland Signature Organic Hummus - 2.5 oz, Ito En Oi Ocha Unsweetened Green Tea - 16.9 fl oz, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), potato pierogi with marinara sauce, Chocolonely squares, key lime beer, cheetohs, slice of toast with yuzu marmalade (x2)

Running Journal - 2024-01-29 (Walking Day)

Resting heart rate: 58 bpm, about 5 minutes after exercise
Weight (after run; clothed): 86.6 kg (189.2 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,048 cal/day
Distance (walking): 3.62 km (2.25 mi)
Cumulative distance (2024; ignores XT days): 45.32 km (28.16 mi)
Calories burned: 527 kcal
Average heart rate: 104 bpm
Max heart rate: 122 bpm
Weather: Sunny, 17 °C (62 °F), Humidity: 52% Wind: 0 km/h
Time: 10:15-11:00 a.m. (~45 minutes)
Terrain: Flat; ~70 ft +/- elevation
Avg Pace: 15'28" /mile
Best pace: ?? /mile
Stinkiness air level (0=No smell; 10=☣️): 2/10, slightly stinky
Comments: Walked around local residential areas. Smelling orange perfume from mock orange bushes. Listened to audiobook. No sunblock (lazy), but only face exposed (wore hat). Tree trimming going on next door. Weather pleasant and buoyed spirits. Misreported cumulative distances for a few posts so created a spreadsheet to track things to avoid that mistake moving forward. Had copied a post and made edits but forgot to get the latest cumulative values. All corrected now. While creating the spreadsheet calculations, realized my RMR values really seem to include calories for digestion (e.g., BMR + digestion/etc.).
Goal Time: N/A (maintenance walk)
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired (not enough sleep)
Foods eaten today:Kashi GO Cinnamon Crisp Breakfast Cereal, banana, espresso shot (x2), Trader Joe's Spicy Lentil Wrap with Spicy Tahini Sauce, Costco "Korean Soul Food" Premium Rice Cookie Collection - Strawberry yugwa

Running Journal - 2024-01-28

Resting heart rate: 82 bpm, about 5 minutes after exercise
Weight (after run; clothed): 84.4 kg (186.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,026 cal/day
Distance (running): 11.27 km (7.00 mi)
Cumulative distance (2024; ignores XT days): 45.32 km (28.16 mi)
Calories burned: 963 kcal
Average heart rate: 128 bpm
Max heart rate: 162 bpm
Weather: Partly sunny, 18°C (65 °F), Humidity: 61% Wind: 3 km/h
Time: 11:45-1:20 p.m. (1h 37m)
Terrain: Flat; +/- ~60 ft elevation
Avg Pace: 13'49" /mile
Best pace: 12'59"/mile (#5)
Stinkiness air level (0=No smell; 10=☣️): 3/10, slightly stinky
Comments: Remembered sunblock. Weather was pleasant. Tried "puppet on a string" thoughts to stay straighter and have quicker turnover in the later miles. Seemed to help. Ran 2 minutes then walked 1 minute. Dawn and I ran together the first 4.5 miles, then I ran the last 2.5 miles solo. Do not remember much from this run, so I guess that means it went well. After a shower & ibuprofen, went to K On the Go Café Patisserie & Tea House for drinks, cheesecake, and an everything bagel with lox & capers.
Goal Time: N/A (maintenance exercise)
Any irregular feelings, aches, pains, heart rate, and so forth?: Muscles behind knees slightly sore.
Foods eaten today: Kashi GO Cinnamon Crisp Breakfast Cereal, half of a banana, half of a can of Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, K On the Go: 1) Chocolate Raspberry Cheesecake; 2) Iced Flan Coffee (+Coffee Jelly & House Flan); and 3) Everything Bagel W/ Smoked Salmon, Cream Cheese

Running Journal - 2024-01-26

Resting heart rate: 89 bpm, about 5 minutes after exercise
Weight (after run; clothed): 84.8 kg (187.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,033 cal/day
Distance (running): 5.78 km (3.59 mi)
Cumulative distance (2024; ignores XT days): 34.05 km (21.16 mi)
Calories burned: 472 kcal
Average heart rate: 135 bpm
Max heart rate: 162 bpm
Weather: Partly sunny, 15°C (59 °F), Humidity: 61% Wind: 3 km/h
Time: 11:30-12:15 a.m. (~45 minutes)
Terrain: Flat; +/- ~75 ft elevation
Avg Pace: 12'46" /mile
Best pace: 11'55"/mile (#3)
Comments: I've added a new metric to track: Stinkiness air level. Today just slightly. We live in Fremont, near "sewage treatment plants, landfills, garbage dumps, petrochemical plants, and other industrial facilities". Most days not so bad! Other days it is noticeable. Thankfully, indoors never noticeable. Where did all my energy today come from? Felt a bit hungry before the run so had 2 fig bars (1 pack). Had a coffee earlier. Got a decent amount of sleep. I had actually started a shower when I remembered I was supposed to go running. So perhaps the sense of jumping into it without overthinking it. Plus adequate recovery. Also going to start labeling journal entries by "walking" or "running" moving forward. Saw a few cows grazing in the distance on the top of the foothills.
Stinkiness air level: Slightly stinky
Goal Time: N/A (maintenance exercise)
Any irregular feelings, aches, pains, heart rate, and so forth?: Slightly fatigued, but not so much as previous days
Foods eaten today: Kashi GO Crunch cereal, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, Ito En Oi Ocha Unsweetened Green Tea - 16.9 fl oz (x2), Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry)

Running Journal - 2024-01-25 (Walking Day)

Resting heart rate: 65 bpm, about 15 minutes after exercise
Weight (after run; clothed): 86.6 kg (191.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 25.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,061 cal/day
Distance (walking): 3.48 km (2.16 mi)
Cumulative distance (2024; ignores XT days): 28.28 km (17.57 mi)
Calories burned: 527 kcal
Average heart rate: 140 bpm
Max heart rate: 160 bpm
Weather: Sunny, 14 °C (58 °F), Humidity: 70% Wind: 8 km/h
Time: 10:45-11:30 a.m. (~45 minutes)
Terrain: Flat; ~50 ft elevation gain/loss
Avg Pace: 21'12" /mile
Best pace: ?? /mile
Comments: Slept from ~11:00 p.m. to 5:30 a.m., then back to bed until ~7:30 a.m. Did not feel like enough sleep. Feeling some exhaustion perhaps from over-training after an extended period of not exercising, combined with lack of enough recovery. The walk today was pleasant and am listening to audiobook (at 2.5x-speed) "Humanly Possible: Seven Hundred Years of Humanist Freethinking, Inquiry, and Hope (2023) - Sarah Bakewell". Walking around neighborhood planned communities. Everything is nicely maintained and no road noise. Wore puffy coat and felt a bit warm but not too bad (contributed to elevated heart bpm?).
Goal Time: N/A (maintenance walk)
Any irregular feelings, aches, pains, heart rate, and so forth?: Pretty fatigued. Legs a bit sore but not too bad.
Foods eaten today: Kashi GO Crunch cereal, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, Ito En Oi Ocha Unsweetened Green Tea - 16.9 fl oz (x2), Amy's Organic Fire Roasted Southwestern Vegetable Soup over a bowl of 'Bibigo, Cooked Sticky White Rice Bowls, Medium Grain - 7.4 oz', plain bagel with Kirkland Signature Organic Hummus - 2.5 oz

Running Journal - 2024-01-24

Resting heart rate: 72 bpm, about 30 minutes after exercise
Weight (after run; clothed): 85.7 kg (187.2 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,035 cal/day
Distance (walking): 6.44 km (4.00 mi)
Cumulative distance (2024; ignores XT days): 28.28 km (17.57 mi)
Calories burned: 663 kcal
Average heart rate: 105 bpm
Max heart rate: 173 bpm
Weather: From overcast to partly sunny, 14 °C (57 °F), Humidity: 79% Wind: 19 km/h
Time: 10:40-11:35 p.m. (~55 minutes)
Terrain: Flat; ~50 ft elevation gain/loss
Avg Pace: 14'20" /mile
Best pace: ?? /mile
Comments: Post-rain run. Smelled grilled meats sold by a friendly, sign-less vendor from a portable grill behind their truck which was parked in front of a local cemetery front office. Unexpected; will have to see if I can learn more and circle back another day. Explored some of the light industrial side roads, parking lots, & a tired-looking shopping center. Foothills in the medium distance slowly transitioning from gold to an emerald green.
Goal Time: N/A (maintenance run)
Any irregular feelings, aches, pains, heart rate, and so forth?: Fatigued this morning (not enough sleep). Calves a bit sore. Legs a bit achy.
Foods eaten today: Kashi GO Crunch cereal, coffee espresso shot (x2), mixed salad & baked salmon

Running Journal - 2024-01-23 (Walking Day)

Resting heart rate: 60 bpm, about 15 minutes after exercise
Weight (after run; clothed): 85.7 kg (189.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,047 cal/day
Distance (walking): 3.85 km (2.39 mi)
Cumulative distance (2024; ignores XT days): 21.84 km (13.57 mi)
Calories burned: 351 kcal
Average heart rate: 105 bpm
Max heart rate: ?? bpm
Weather: From overcast to partly sunny, 13 °C (56 °F), Humidity: 85% Wind: 8 km/h
Time: 11:00-11:45 p.m. (~45 minutes)
Terrain: Flat; ~90 ft elevation gain/loss
Avg Pace: 22' /mile
Best pace: ?? /mile
Comments: Walked around local area, passing employees leaving for lunch. Weather is transitional between rains. Hills covered in low clouds/fog, burning off around noon with beautiful light & shadow on the greening grasses. Weather pleasant.
Goal Time: N/A (maintenance run)
Any irregular feelings, aches, pains, heart rate, and so forth?: A bit tired from lack of sleep. Muscles behind knees a bit stiff.
Foods eaten today: Kashi GO Crunch cereal, coffee latte, espresso shot, Ito En Oi Ocha Unsweetened Green Tea - 16.9 fl oz

Running Journal - 2024-01-22

Resting heart rate: 82 bpm, about 15 minutes after exercise
Weight (after run; clothed): 85.1 kg (187.6 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,037 cal/day
Distance (running): 5.18 km (3.22 mi)
Cumulative distance (2024; ignores XT days): 21.84 km (13.57 mi)
Calories burned: 510 kcal
Average heart rate: 140 bpm
Max heart rate: 160 bpm
Weather: overcast with intermittent moderate rainshowers, 15 °C (59 °F), Humidity: 85% Wind: 5 km/h
Time: 11:00-11:45 p.m. (~45 minutes)
Terrain: Flat; ~190 ft elevation gain/loss
Avg Pace: 14'20" /mile
Best pace: ?? /mile
Comments: Run/walk 45 minute maintenance run. Wore my Patagonia windbreaker with hood to shed rain. Took it easy when cornering with slick surfaces ("I keep warning you. Doors and corners, kid. That's where they get you."). Apartment complex nearby looked to have some localized flooding outside the 1st floor facing the street 🙀 Trash day so lots of tubs collecting water. Vegetation looks amazing. A few people out walking dogs or playing with kids. Citrus trees seem heavy with fruit. Ended with partly sunny skies and in relatively good spirits.
Goal Time: N/A (maintenance run)
Any irregular feelings, aches, pains, heart rate, and so forth?: Tired from lack of sleep. Slight pain in left knee (front). Muscles behind knees a bit stiff.
Foods eaten today: Kashi GO Crunch cereal, Kirkland Signature Colombian Cold Brew Coffee 11 fl oz

Running Journal - 2024-01-20

Resting heart rate: 77 bpm, about 20 minutes after exercise

Weight (after run; clothed): 85.2 kg (187.8 lb)
Body Mass Index (BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,039 cal/day

Distance (running): 5.29 km (3.29 mi)

Cumulative distance (2024; ignores XT days): 16.66 km (10.35 mi)

Calories burned: 467 kcal

Average heart rate: 126 bpm

Max heart rate: 158 bpm

Weather: overcast with tiny pockets of blue sky, 15 °C (59 °F), Humidity: 79% Wind: 21 km/h

Time: 11:00-11:45 p.m. (~50 minutes)

Terrain: Flat; ~90 ft elevation gain/loss

Avg Pace: 14'53" /mile

Best pace: ?? /mile

Comments: Perfect weather. Humid, warm breeze, in-between rain showers but surfaces mostly dry, cool enough weather so short sleeves feel great. Greeted a woman walking three dogs on leashes. Ran in quiet neighborhood asphalt surface streets, 2 minutes running, 1 minute walking. Felt good at end, no injuries. Felt stiff muscles behind knees after waking up, but after warming up not noticeable. Forecast seemed to predict solid rain for the weekend but so far no rain.

Goal Time: N/A (3 mile run)

Any irregular feelings, aches, pains, heart rate, and so forth?: Muscles behind knees stiff, slight fatigue

Foods eaten today: Kashi GO Crunch cereal, Kirkland Signature Colombian Cold Brew Coffee 11 fl oz, banana

Running Journal 2024-01-19 (Walking Day)

Resting heart rate: 106 bpm, right after exercise; 62 bpm later in the evening

Weight (after run; clothed): 86.8 kg (191.4 lb)
Body Mass Index (BMI): 25.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,063 cal/day

Distance (running): 3.67 km (2.28 mi)

Cumulative distance (2024; ignores XT days): 11.36 km (7.06 mi)

Calories burned: 331 kcal

Average heart rate: 106 bpm

Max heart rate: 158 bpm

Weather: overcast, then light rain

Time: 2:00-2:45 p.m. (~45 minutes)

Terrain: Flat; ~62 ft elevation gain/loss

Avg Pace: 20'04" /mile

Best pace: 13'54" /mile

Comments: Walked around local neighborhood. Saw local scruffy feral cat. Light rain about halfway. Nothing remarkable today really.

Goal Time: 45 minutes

Any irregular feelings, aches, pains, heart rate, and so forth?: Muscles behind knees stiff, felt fatigue

Foods eaten today: Kashi GO Crunch cereal, Kirkland Signature Colombian Cold Brew Coffee 11 fl oz, banana, veggie cauliflower-crust pizza, everything bagel with hummus, milk chocolate, glass of red wine, fig bars

Running Journal 2024-01-18

Resting heart rate: 107 bpm, right after exercise; 71 bpm 3 hours after exercise
Weight (after run; clothed): 85.0 kg (187.4 lb)
Body Mass Index (BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,036 cal/day
Distance (running): 5.38 km (3.34 mi)
Cumulative distance (2024; ignores XT days): 11.36 km (7.06 mi)
Calories burned: 504 kcal
Average heart rate: 142 bpm
Max heart rate: 166 bpm
Weather: overcast, 13 °C (55 °F), Humidity: 70% Wind: 3 km/h
Time: 10:22-11:07 a.m. (~45 minutes)
Terrain: Mostly flat; ~137 ft elevation gain/loss
Avg Pace: 13'29" /mile
Best pace: ?? /mile (for some reason it says 06'17" /mile which is fabulously incorrect)
Comments: 2 minutes running, 1 minute walking. Touch of dizziness but almost not noticeable. Seems like I just ran too fast too soon on Tuesday, maybe hyperventilated a bit. Weather was overcast but pleasant. Passed dog walkers, people walking with children, said hello to a man with a walker who smiled and returned the greeting. The sour smell from the south SF Bay dump was present today 🤢 It came and went, so not great, but not a deal breaker. Indoors not a problem but noticeable outside. One thought that crossed my mind: this first week running around the neighborhood represents the most novel time for absorbing the new sights...soon I will get jaded.
Goal Time: 45 minutes
Any irregular feelings, aches, pains, heart rate, and so forth?: None; muscles a bit sore
Foods eaten today: Kashi GO Crunch cereal, Kirkland Signature Colombian Cold Brew Coffee 11 fl oz

Running Journal 2024-01-17 (Walking Day)

Resting heart rate: 65 bpm, ~15 minutes after exercise
Weight (after run; clothed): 86.4 kg (190.4 lb)
Body Mass Index (BMI): 25.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,057 cal/day
Distance (running): 3.88 km (2.41 mi)
Calories burned: 309 kcal
Average heart rate: 97 bpm
Max heart rate: 121 bpm
Weather: sunny
Temp: 16 C (60 F) 6 km/h
Time: 2:05-3:00 p.m. (~50 minutes)
Terrain: Flat
Avg Pace: ?? /mile
Best pace: 13'52"/mile
Comments: Explored a new part of the neighborhood for the first time on foot. Noisy due to street traffic in spots. Listened to audiobook All Systems Red (The Murderbot Diaries) (2017) - Martha Wells. Felt a bit warm but not too bad.
Goal Time: n/a
Any irregular feelings, aches, pains, heart rate, and so forth?: None; muscles a bit sore
Foods eaten today:coffee (3 shots espresso), Kashi GO Original cereal, apple, banana, Nature's Bakery fig bars (2 in one wrapper), Ito En Oi Ocha Unsweetened Green Tea 16.9 fl oz, homemade pasta w/chicken + black olives + artichoke heart + sauce

Running Journal 2024-01-16

Resting heart rate: 72 bpm, ~3.5 hours after running
Body Mass Index (BMI): 25.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,058 cal/day
Calories burned: 533 kcal
Average heart rate: 146 bpm
Max heart rate: 166 bpm
Weather: misting light rain
Temp: 18 C (64.4 F) no wind
Time: 3:55-4:40 p.m. (45 minutes)
Terrain: Slight uphill on way out, reverse on way back (+/- 88 ft)
Avg Pace: 12'14"/mile
Best pace: 8'46"/mile
Comments: First solo run in a long, long time. Not sure if I will continue with posting Google Map Pedometer maps anymore. Ran around neighborhood. Dawn & I ran it a few days ago and just ran the same route. It was misting light rain, so sidewalks and streets were slick. Felt dizzy when I relaxed my shoulders and waited to cross the street near the end. Not great. Probably overdid it. Felt good though--ran the whole 45 minutes straight. Found what looked like a short fire road entrance between 2 houses into a nearby park, so fun to explore a bit on my own. Passed a few people walking their dogs, but otherwise pretty quiet.
Goal Time: n/a
Distance (running): 5.98 km (3.72 mi)
Weight (after run; clothed): 86.5 kg (190.6 lb)
Any irregular feelings, aches, pains, heart rate, and so forth?: Dizziness while waiting to cross the street afterward 😵‍💫
Foods eaten today:coffee (3 shots espresso), Kashi GO Original cereal, apple, mini naan x2 & hummus cup, leftover butter chicken & rice (small amount), Nature's Bakery fig bars (2 in one wrapper), green olives w/pimento, Ito En Oi Ocha Unsweetened Green Tea 16.9 fl oz, whiskey shot, homemade pasta w/chicken + black olives + artichoke heart + sauce

Ukraine wood-burning stove

Safe Passage 4 All staff have contracted to have a stove (which we funded) installed it in the Ukraine region of Kherson:

https://www.paypal.com/donate?campaign_id=CGVRMVP2EH68Y

Full details:

https://www.reddit.com/r/ukraine/s/jE7DObCN9c

I requested SP4All staff recommend a plaque message, and they suggested a quote by Taras Shevchenko, one of the most famous Ukrainian authors.

Medium-sized wood-burning metal stove with plaque, in a warehouse next to others.

I suggested a humanist adaptation, but am OK with staff leaving the quote as-is.

The plaque reads:

Ukrainian alphabet:
#39 "Борітеся - поборете! Вам Бог помагає! За вас правда, за вас слава і воля святая!"

Romanized Ukrainian:
#39 "Boritesya - poborete! Vam Boh pomahaye! Za vas pravda, za vas slava i volya svyataya!"

Translation to English, via Google Translate:

#39 "Fight - you will win! God helps you! For you is truth, for you is glory and holy will!"

Original passage (translated to English):

Keep fighting-you are sure to win!
God helps you in your fight!
For fame and freedom march with you
And right is on your side!

Photos of several stoves after delivery:

https://www.reddit.com/r/ukraine/s/6JS9qYwEdO