Running Journal - 2024-07-20 (Off day)

  This was just an off day. Recording for completeness.

Running Journal - 2024-07-19

Time: 8:00-8:45 a.m. (45 minutes) 
Resting heart rate: 95 (15 minutes after exercise)
Weight (running clothes): 83.19 kg (183.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,008 cal/day
Distance (running): 6.12 km (3.80 mi)
Cumulative distance (2024; ignores XT days): 932.95 km (579.71 mi)
Calories burned: 488 kcal
Average heart rate: 125 bpm
Max heart rate: 164 bpm
Weather at start: sunny ☀️ 18° C (64.4° F), Humidity 72% Wind: 0 km/h
Terrain: 39 ft elevation gain
Avg Pace: 11'53" /mile
Best pace: 11'13" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (slightly stinky)
Comments: Remembered 3 of the 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ Listened to an audiobook. Did not sleep 100%, so felt not fully recovered. Overall was OK. Humid, but relatively cool. Ran faster on the back end. Nothing unusual happened. Watched freeway traffic and local traffic. In the background, my partner tested negative for COVID today, which means I am suspending use of the Flo Mask Pro. Will continue to test and resume masking if the testing turns positive again.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Chromatic Coffee Company - Heart's Delight Cold Brew (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, banana, cheese bagel with shredded rotisserie chicken, Peet's Cold Brew Oat Milk Latte (20 oz),

Running Journal - 2024-07-18 (XT - Stationary Recumbent Cycle)

Time: 11:19-12:09 p.m. (50 minutes)
Resting heart rate: 81 (15 minutes after exercise)
Weight (running clothes): 83.19 kg (183.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,008 cal/day
Distance (cycling): 6.36 km (3.95 mi)
Cumulative distance (2024; ignores XT days): 926.84 km (575.91 mi)
Calories burned: 318 kcal
Average heart rate: 78 bpm
Max heart rate: 95 bpm
Weather at start: sunny ☀️ 21° C (69.8° F), Humidity 69% Wind: 7 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Cross-training day on the Star Trac 4-RB Recumbent stationary cycle in the little community gym. The overhead lights & fans turned off after a bit again. Envisioning configuring the Leviton sensors to maximize their detection angles & timer. Just me in the gym today. Listened to an audiobook. The difficulty level felt light: 15, then 18. I wish the cycle had heart-rate monitor metal grips on the lower handlebars--keeping my arms elevated is not my preference. Also, I am not sure if I have ever gotten an accurate heart rate detection using the metal handlebars. Weather is warmer today but still pleasant.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Chromatic Coffee Company - Heart's Delight Cold Brew (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Safeway deli veggie sushi tray (white rice, avocado, cucumber), blueberry raisin bagel with fruit preserves, Samanco Fish Shaped Waffle Ice Cream Cone (chocolate), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, banana,

Running Journal - 2024-07-17

Time: 9:24-9:44 a.m. (20 minutes) 
Resting heart rate: 94 (15 minutes after exercise)
Weight (running clothes): 83.82 kg (184.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,018 cal/day
Distance (running): 2.64 km (1.64 mi)
Cumulative distance (2024; ignores XT days): 926.84 km (575.91 mi)
Calories burned: 206 kcal
Average heart rate: 118 bpm
Max heart rate: 158 bpm
Weather at start: sunny ☀️ 17° C (62.6° F), Humidity 75% Wind: 8 km/h
Terrain: 23 ft elevation gain
Avg Pace: 12'13" /mile
Best pace: 12'32" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Tapering in weeks #25–26. Ran 20 instead of 25 minutes (misremembered), but otherwise all was well. Felt a bit tired after the harder run on Monday. Listened to an audiobook. The commuting vehicles all line up at the stoplight. Ran past the collection of items a homeless person assembled in the light-rail pedestrian underpass. Felt sore at the beginning, but after warming up felt a bit more flexibility. Weather today feels amazing.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Chromatic Coffee Company - Heart's Delight Cold Brew (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz,

Running Journal - 2024-07-16

Time: 12:05-12:50 p.m. (45 minutes) 
Resting heart rate: 114 (15 minutes after exercise)
Weight (running clothes): 82.55 kg (182.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,999 cal/day
Distance (running): 6.69 km (4.16 mi)
Cumulative distance (2024; ignores XT days): 924.20 km (574.27 mi)
Calories burned: 556 kcal
Average heart rate: 139 bpm
Max heart rate: 165 bpm
Weather at start: sunny ☀️ 22° C (71.6° F), Humidity 56% Wind: 11 km/h
Terrain: 39 ft elevation gain
Avg Pace: 10'50" /mile
Best pace: 10'44" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Felt pretty good. Ran aggressively. Remembered 3 of the 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ Weather was glorious. Listened to audiobook. Held phone to play a mobile game. Good to feel in perhaps the best physical conditioning in my life.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee a bit sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Equator Pure Black Cold Brew Coffee (8.5 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, spicy spinach Indian & Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz & bagel & slice of American cheese, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz (x1.5), Otter Pop - Louie-Bloo Raspberry, Kirkland Signature Sparkling Water - Lime (12 oz), poppyseed bagel & turkey slices, Tropical Fields Peanut Butter Mochi (15g; x1), negroni

Running Journal - 2024-07-15 (XT - Stationary Recumbent Cycle)

Time: 2:42-3:32 p.m. (50 minutes)
Resting heart rate: 77 (15 minutes after exercise)
Weight (running clothes): 84.01 kg (185.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,021 cal/day
Distance (cycling): 3.44 km (2.14 mi)
Cumulative distance (2024; ignores XT days): 917.50 km (570.11 mi)
Calories burned: 214 kcal
Average heart rate: 74 bpm
Max heart rate: 86 bpm
Weather at start: sunny ☀️ 24° C (75.2° F), Humidity 54% Wind: 21 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: The pedals on the Star Trac 4-RB Recumbent stationary cycle in the little community gym are only big enough for my front feet. The old Vision Fitness R2750HRT stationary recumbent cycle (c. 2009) was better in this regard. The overhead lights & fans turned off after a bit, and waving my arms did not re-activate them. 😛
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Chromatic Coffee Company - Heart's Delight Cold Brew (16 oz), banana, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, spicy spinach Indian & Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz & bagel, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz (x1.5), Hershey's Miniatures (assorted, x5), raspberries

Running Journal - 2024-07-14 (Mile Repeats x12)

Post-run selfie 📸

Time: 8:30-12:51 p.m. (4 hours 21 minutes total; ~1-2 miles warmup and 2h 15m 14s running) 
Resting heart rate: 122 (15 minutes after exercise)
Weight (running clothes): 81.37 kg (179.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 23.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,981 cal/day
Distance (running): 20.92 km (13.00 miles)
Cumulative distance (2024; ignores XT days): 917.50 km (570.11 mi)
Calories burned: 1,672 kcal
Average heart rate: 139 bpm
Max heart rate: 158 bpm
Weather at start: sunny ☀️ 17° C (62.6° F), Humidity 80% Wind: 8 km/h
Terrain: 255 ft elevation gain
Avg Pace: 11'16" /mile
Best pace: 10'53" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (slightly stinky in spots)
Comments: Mile repeats x 12, plus at least 1-2 miles of warmup & cool down. Overall 2h 15m for 12 miles, which if I can do it on race day would mean my personal best. Each mile-repeat was separated by at least 5 minutes walking, and I also took extended 10-15 minute breaks after miles #5 & #8. I guess on race day I will just power through? Today I took 30-second walk breaks, but during the race I think I will take 1-minute walk breaks? Cooler today, so started well after sunrise. Remembered the 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ Note: skipping the moleskin now that I have properly-fitting shoes. Listened to audiobooks. Ran 2:30 and walked for 30 seconds. I reached the Coyote Creek Trail (part of the Don Edwards San Francisco Bay National Wildlife Refuge) and avoided geese, watched baby ducks. Between mile repeats, I walk for 5-10 minutes. Took a panorama photo of the bay. As I did so, another runner shuffled past. Instead of following & overtaking them, I ran back the way I came. I was carrying Dawn's phone for a mobile game. The "angry chair"--a patio chair we have observed--was not occupied today. Instead of stopping at the convenience store, I just ran home, finishing 5 1x-mile repeats. Had a GU gel & Gatorade. Returned Dawn's phone. Changed shirts. Headed out again for the remaining 7x 1-mile repeats. The weather was still pretty good, though my legs felt sore from running at marathon pace. After 3 miles, stopped at the convenience store and had a Gatorade. Then ran the last 4 1x-mile repeats home. When running it felt OK, but felt sore when walking. Celebrated with K on the Go. This marks the end of week 24 (of 26) ✅ In non-running news: mid-week, Dawn tested positive for COVID-19. She is OK and on Paxlovid. I have tested daily for 4 days and so far still negative. Masking at home with a Flo Mask Pro. So far so good 💜
Any irregular feelings, aches, pains, heart rate, and so forth?: Sore upper gluts
Foods eaten today:Kashi GO Original Cereal with nonfat milk, Chromatic Coffee Company - Heart's Delight Cold Brew (8 oz), K on the Go - Mint Mojito Latte, GU Chocolate Outrage Energy Gel, Gatorade Gatorlyte Electrolyte Beverage - Glacier Freeze (20 oz), Gatorade Zero Sugar Thirst Quencher (Glacier Cherry, 12 Fl Oz), banana

Running Journal - 2024-07-13 (Off day)

Time: 4:55 p.m.
Resting heart rate: 81
Weight (street clothes): 84.10 kg (185.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,022 cal/day
Distance (running): --
Cumulative distance (2024; ignores XT days): 896.58 km (557.11 mi)
Calories burned: -- kcal
Average heart rate: -- bpm
Max heart rate: -- bpm
Weather at start: mostly sunny 🌤️ 27° C (80.6° F), Humidity 49% Wind: 18 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Off day. Lazy day. Relaxing, watched the S1E1 episode of Anthony Bourdain: Parts Unknown. Opened the windows to enjoy the cooler weather. Sunday is 12 x 1-mile repeats. Morning weather looks good: mid-to-high 60's F.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Chromatic Coffee Company - Heart's Delight Cold Brew (16 oz), Kirkland Signature Sparkling Water - Lime (12 oz; x2), Otter Pop - Louie-Bloo Raspberry, leftover Indian food (2 naan, cauliflower, jasmine rice), Kazoo Japanese Restaurant - miso soup & side salad & gyoza (x3) & oyako donburi (x0.5) & veggie roll & shiitake maki roll & futomaki roll, Safeway fruit tart (x0.25)

Running Journal - 2024-07-12

Time: 9:22-10:17 a.m. (55 minutes)
Resting heart rate: 123 (15 minutes after exercise)
Weight (running clothes): 82.10 kg (181.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 23.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,992 cal/day
Distance (running): 7.63 km (4.74 mi)
Cumulative distance (2024; ignores XT days): 896.58 km (557.11 mi)
Calories burned: 657 kcal
Average heart rate: 140 bpm
Max heart rate: 168 bpm
Weather at start: sunny ☀️ 23° C (73.4° F), Humidity 65% Wind: 3 km/h
Terrain: 105 ft elevation gain
Avg Pace: 11'36" /mile
Best pace: 11'22" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Maintenance run today. Hot! Ran 2:30/30 intervals as I felt able. All seemed to go OK. Listened to an audiobook. My feet in the new shoes are healing, slowly. My knee felt a bit sore; I read recently it may be called Patellofemoral pain. Noting for future research.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee a bit sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Chromatic Coffee Company - Heart's Delight Cold Brew (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Negroni, Trader Joe's Korean Beefless Bulgogi & Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, Heirloom tomato sandwich - Dave's Killer Bread 21 Whole Grains and Seeds & heirloom tomato, Tillamook Ice Cream - Chocolate Mudslide,

Running Journal - 2024-07-11 (XT - Stationary Recumbent Cycle)

Time: 10:53-11:43 p.m. (50 minutes)
Resting heart rate: 74 (15 minutes after exercise)
Weight (running clothes): 83.82 kg (184.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,018 cal/day
Distance (cycling): 4.22 km (2.62 mi)
Cumulative distance (2024; ignores XT days): 888.95 km (552.37 mi)
Calories burned: 244 kcal
Average heart rate: 70 bpm
Max heart rate: 80 bpm
Weather at start: sunny ☀️ 29° C (84.2° F), Humidity 47% Wind: 10 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (slightly stinky)
Comments: First day on the new Star Trac 4-RB Recumbent stationary cycle in the little community gym. This replaces the Vision Fitness R2750HRT stationary recumbent cycle (c. 2009). As mentioned on Wednesday, it does not support Bluetooth data tracking or app connectivity with my Garmin Forerunner 965 smartwatch. The phone holder obscures the bottom of the phone. Also, the pedals seem smaller. In good news: it works. The cycling session went well. I first tried around 8:30 a.m. and found the door propped open and a woman warming up. I asked if she was using the cycle and she said yes, so it was an amicable way to come back later. The second try it was empty, though after a while a maintenance person came in to change the overhead air filter using a ladder. I had turned on the fans & lights, etc., so hopefully did not disturb them--if they were working on the A/C unit. Weather is warming up again. Dawn tested positive for COVID today, so also testing myself.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired, legs a bit sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Chromatic Coffee Company - Heart's Delight Cold Brew (24 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz,

Running Journal - 2024-07-10

Time: 1:04-1:44 p.m. (40 minutes)
Resting heart rate: 105 (15 minutes after exercise)
Weight (running clothes): 82.83 kg (182.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,003 cal/day
Distance (running): 3.54 km (5.70 mi)
Cumulative distance (2024; ignores XT days): 888.95 km (552.37 mi)
Calories burned: 474 kcal
Average heart rate: 137 bpm
Max heart rate: 164 bpm
Weather at start: sunny ☀️ 31° C (87.8° F), Humidity 43% Wind: 13 km/h
Terrain: 52 ft elevation gain
Avg Pace: 11'19" /mile
Best pace: 11'05" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Early afternoon run. Tried to beat the high temperature and only marginally succeeded. The run went OK. Legs felt sore but responsive. Ran too fast for the conditions. Galloway recommends running 30 seconds/mile slower for every 5 degrees F over 60 F. For 85-90 F, that means 25-30 F above 60, or 5-6 times 30 seconds slower = 2:30-3:00 minute/mile slower. That would have been 10'40 + the adjustment, or 13'10"-13'40/mile adjusted pace. However, I chose to test myself, and it worked. Listened to an audiobook. Saw an orange CyberTruck. We have so many nearby I have seen them in a variety of colors now. My partner came down with a bad cold--possibly COVID--on Tuesday. Taking care of her and also trying to protect myself. Wearing a FloMask, ordered COVID test kits, replaced batteries in the digital thermometer & pulse oximeter. This represents the first time we have had a serious COVID scare. We have all the vaccinations and boosters. After the run I noticed the community gym was empty. I entered and observed all new equipment. This includes two new Star Trac stationary cycles: 1) 4-RB Recumbent; and 2) 4-UB Upright. They have the "Full Color LCD Display, non-touch" displays. Regrettably, that seems to mean it does not support Bluetooth data tracking or app connectivity with my Garmin Forerunner 965 smartwatch. 😛 Oh well.
Any irregular feelings, aches, pains, heart rate, and so forth?: Tired due to lack of sleep, toes a bit numb but a bit better
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Chromatic Coffee Company - Heart's Delight Cold Brew (16 oz), cheese bagel &  Kirkland Signature Organic Hummus (2.5 oz), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz (x1.5), Trader Joe's Garlic Indian Style Flatbread with turkey slices, Dick Taylor Chocolate - Smores (irregular piece), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz,  Kirkland Signature Sparkling Water - Lime (12 oz; x2), Ben & Jerry's Ice Cream - Coffee Heath Bar Crunch, blackberries,

Running Journal - 2024-07-09

Time: 6:11-7:06 p.m. (55 minutes)
Resting heart rate: 92 (15 minutes after exercise)
Weight (running clothes): 83.37 kg (183.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,011 cal/day
Distance (running): 7.19 km (4.47 mi)
Cumulative distance (2024; ignores XT days): 883.26 km (548.83 mi)
Calories burned: 565 kcal
Average heart rate: 124 bpm
Max heart rate: 160 bpm
Weather at start: sunny ☀️ 24° C (75.2° F), Humidity 59% Wind: 23 km/h
Terrain: 213 ft elevation gain
Avg Pace: 12'20" /mile
Best pace: 11'28" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (stinky once or twice in spots)
Comments: Looking into the community gym again--I think I saw two cycles in the far-left corner 🙂 The new equipment to the right of the door is definitely a resistance-cord trainer of some sort. Did not go in because I did not want to bug people. Good news for cross-training days, perhaps. Did 3 of the 5 things I usually do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) Moleskin on feet; 4) Sunblock; and 5) NipEaze ✅ Skipped the moleskin today as my toes felt numb and I wondered if the moleskin might have contributed to it a bit. 🤔 Laced up my shoes a bit tighter. All seemed OK. I felt pretty good while running. With Monday an off day and Tuesday pretty relaxed, my body seemed responsive. Weather was ~75 F at the start and cooling, with a nice breeze--great running weather. Dawn had a work outing so I was on my own for this one. Nothing really remarkable while running. At one park, a group of photography enthusiasts with high-power telephoto camera lenses once again have their tripods and cameras out. Listened to an audiobook. During the downhill portion, I focused on pushing more with my upper legs, trying to keep my feet striking behind my knees. Probably lots more I can teach myself about proper running form. 😅 I have definitely learned as I go. The slight prickly feeling in my toes was a bit disquieting--have not felt that before. I read about different shoe lacings which might also help with keeping the toe box stable--but I have not had time nor energy to research fully. Looking at the training schedule, next week begins the 2-week tapering leading up to the marathon.
Any irregular feelings, aches, pains, heart rate, and so forth?: Toes sore (some prickly feelings at one point), right knee creaky/sore, exhausted overall during the day but OK while running
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Trader Joe's Organic French Roast Cold Brew Coffee (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x3), banana (x2.5), Gatorade Thirst Quencher - Cool Blue (20 oz) & Glacier Freeze (28 oz), Gatorade Gatorlyte Electrolyte Beverage - Glacier Cherry & Mixed Berry (20 Oz), Sargento Pepper Jack Natural Cheese Snack Stick, De Los Altos Taqueria - Veggie Burrito & Carne Asada French Fries (x0.2), River City Root Beer (12 oz)

Running Journal - 2024-07-08 (XT - Stationary Recumbent Cycle)

Time: 12:50 p.m. (0 minutes)
Resting heart rate: 67
Weight (running clothes): 83.64 kg (184.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.3 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,015 cal/day
Distance (cycling): --
Cumulative distance (2024; ignores XT days): 876.06 km (544.36 mi)
Calories burned: -- kcal
Average heart rate: -- bpm
Max heart rate: -- bpm
Weather at start: sunny ☀️ 28° C (82° F), Humidity 50% Wind: 10 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Start of week #24 (of 26). Feeling fatigued after Sunday 28-mile run. Some hamstring soreness, some numbness in my toes. Otherwise, slept great last night and feeling energy levels decent. Weather is cooler 😎 Opened the windows and let the fresh air in. Our local community gym was different today--no upright nor recumbent stationary bicycles. I did not go inside, but in the corner was a new piece of equipment. I have a sinking feeling the property management has removed the cycles permanently. That means no more XT on the cycles. Will have to think about next steps.
Any irregular feelings, aches, pains, heart rate, and so forth?: Sore upper legs & hamstrings, toes slightly numb
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Trader Joe's Organic French Roast Cold Brew Coffee (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, banana, De Los Altos Taqueria - leftover Carne Asada French Fries (x0.5), Daisy Low Fat Cottage Cheese, Will's Fresh Foods San Francisco Potato Salad, Otter Pop - Little Orphan Orange

Running Journal - 2024-07-07 (28-mile Long Run)

"Jerry Garcia's hand" crossing light signal

Time: 5:17-2:17 p.m. (~9 hours; 6 hours 50 minutes of which was active exercise) 
Resting heart rate: 126 (15 minutes after exercise)
Weight (running clothes): 81.47 kg (179.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 23.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,982 cal/day
Distance (running): 45.09 km (28.02 mi)
Cumulative distance (2024; ignores XT days): 876.06 km (544.36 mi)
Calories burned: 3,504 kcal
Average heart rate: 118 bpm
Max heart rate: 166 bpm
Weather at start: mostly sunny, then sunny 🌤️ ☀️ 18-31° C (64-88° F), Humidity 85 to 40% Wind: 2-10 km/h
Terrain: 663 ft elevation gain
Avg Pace: 14'38" /mile
Best pace: 13'45" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: 28 mile day 💪🏼 Week 23 done (of 26) ✅ This represents my 3rd 28-mile run! The others: 1) May 29, 2006; and 2) April 7, 2007. Re-reading those posts brings back so many details I had forgotten 💜 On both previous 28-mile runs, it took about the same amount of time as it did today 😅 Remembered the 5 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) Moleskin on feet; 4) Sunblock; and 5) NipEaze ✅ Awoke at 4:45 a.m. Ate, cared for cats, had a bit of coffee. Goal was to begin at first light and I tink I did pretty good. Traffic was very light. Listened to audiobooks. Passed 2 men sitting on a bus-stop bench and smoking weed. Stopped at a convenience store at mile 5 and drank Gatorade. The most extreme temperature days of the heat wave last week has passed. However, this morning was still warm--65 F to start, well above the preferred 60 F. Very humid also until after 9:00 a.m.. The Coyote Creek Lagoon Trail was mostly empty. Passed a gaggle of geese. Watched large-eared jackrabbits bounding in the tall golden grasses. A possum (!) sighting, my first in recent memory. It wandered about and eventually crawled under a fence. Gnats were a nuisance on the gravel path, but avoided most by staying on the right-hand side. The sun had crested the foothills. I think a fisherman was seated in the "Angry Chair" but I am not 100% sure. Back on the sidewalk I passed a few early-morning runners. The sparrows were feasting on bugs near the abandoned bridge. At home, Dawn and I got ready for a 5-mile run. This worked out pretty good--it breaks up the 8-mile remainder after 2 x 10-mile loops. I washed the dust and gnats off my face & calves, re-applied all the sunblock, changed clothes, and off we went. It was really nice to have company. It still felt humid, but it was slowly burning off. It was 68 F I think when we started. Warm, but not overly so (yet). We ran to Warm Springs Community Center & Park, stopping for water at the ballpark fountain. One person was practicing tennis serves. Lots of people setting-up for church, or walking dogs, or just talking. We cut a bit of distance off the run so Dawn could get to a celebration with friends. During this changeover, I took a quick shower, washing my hair & shaving, re-applying sunblock, changing shirt. At this point I had roughly 12 miles left. I re-ran the 10-mile loop. It was getting noticeably hot--stepping out the door and feeling the heat was a warning. It is tempting to run faster in order to finish sooner--but it is easier to slow down and avoid injury. My legs started to feel less responsive. The sun had risen higher. Shade becomes more difficult to find. When possible, I detoured a bit to run in parking lots as shade was present. It was so much more pleasant! Accidentally beaned my head on a branch which turned out to be more sturdy than anticipated. 😝 It bruised slightly, but not so bad. Passed a student driver practicing parking and reversing. After ~2 miles, I stopped and bought a banana and a Gatorade. This was helpful, given how much I was sweating. About halfway to the next convenience store, I realized I had forgotten to resume my smart watch after waiting at a stoplight. 🤬 I think it was only 0.1-0.2 miles, but it was frustrating. Passed a man who was illegally affixing a vinyl sign advertising his business on a chain-link fence. Got a 28-ounce Gatorade & a cheese stick (should have gotten two to better fuel). I thought at first 28 ounces was overkill, but I downed it all and was grateful. Passed a stand of large fennel plants which smelled like anise candies my mom when I was a child. 😊 Saw two pelicans on the Coyote Creek Lagoon Trail 💜 No gnats on the 2nd time through. Saw one person on a side-trail observing something, and one person fishing on one side of an inlet-outlet gate, and a snowy egret on the other 😅 Both looking for fish. In the distance the areas toward the bay looked white--unclear to me why. This was a tough stretch to get through--it felt hot, and my body was not responding as I preferred. I love running through this trail though, which helped. The rest of the run home was uneventful. I had debated tacking-on another 2 miles before getting home, but I decided to play it safe and take a break, then finish the remainder. This worked out well. I refueled, cleaned up, re-applied sunblock, changed clothing, cooled down, then headed out again. The last 2.5 miles was local; about 1.5 out and 1 back, then walked home to cool down. I found my morale rallying and was able to pick up the pace a bit, but then relaxed and finished at a slower pace. Several times I had felt a bit light-headed on the last 5 or so miles, while waiting. When I got home I had more Gatorade, then sat on the stairs and just rested for a few minutes. Took a shower, then a cool-water bath. Then relaxed in bed. To celebrate, we ordered-in Mexican-American 😋 🌯 Overall, it went OK--I think I might have fueled better. Hydration was great; food needed improvement. Clothing changes was great. Breaking up the runs was great. Audiobooks were great. The worst part was heat & humidity. Health & hills were not an issue. Shoes worked great (3 weeks ago was very painful), though my left foot felt a bit chafed on top, and the usual issue with toes hurting a bit. My right knee was a bit sore, but overall OK. The total time lasted about nine freaking hours. 🙃 The total running time was less--6 hours, 50 minutes. Which was acceptable for an "easy" paced long run. This extended my previous long run by 2 miles. Dawn mentioned the Western States 100-Mile Endurance Run was last weekend during the heat wave 😭 🌡️ I have not read the reviews but hoping everyone stayed healthy.
Any irregular feelings, aches, pains, heart rate, and so forth?: Toes sore, right knee slightly sore, exhausted overall
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Trader Joe's Organic French Roast Cold Brew Coffee (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x3), banana (x2.5), Gatorade Thirst Quencher - Cool Blue (20 oz) & Glacier Freeze (28 oz), Gatorade Gatorlyte Electrolyte Beverage - Glacier Cherry & Mixed Berry (20 Oz), Sargento Pepper Jack Natural Cheese Snack Stick, De Los Altos Taqueria - Veggie Burrito & Carne Asada French Fries (x0.2), River City Root Beer (12 oz)

Running Journal - 2024-07-06 (Off day)

Time: 4:21 p.m.
Resting heart rate: 73
Weight (running clothes): 84.73 kg (186.80 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): --
Cumulative distance (2024; ignores XT days): 830.97 km (516.34 mi)
Calories burned: -- kcal
Average heart rate: -- bpm
Max heart rate: -- bpm
Weather at start: sunny ☀️ 34.5° C (94° F), Humidity 32% Wind: 16 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Preparing for what will likely be--if all goes well--the longest long run of the year on Sunday: 28 miles. 💪🏼 Sunday forecast: high of  31° C (88° F). First light: 5:23 a.m.; sunrise: 5:54 a.m. Lowest temperatures around 5:00-6:00 a.m.: 18° C (64° F), with 76% humidity & slight wind. If only it was that temperature the whole time. Instead, it gets hotter and more difficult/unpleasant the longer it takes. Today is an off day. Coffee at Chromatic Coffee in San Jose. Our 2nd visit. Interior much more built-out now. Relaxed outside in the shade at a wobbly table, enjoying coffees & pastries. Going to get up and get running by first light on Sunday, hopefully. If I can finish 10 miles every ~2 hours, hoping to get done in 7-8 hours, including breaks for re-applying sunblock, hydration, etc. Noon temperatures projected to be 28° C (82° F), so the sooner the better. 😛 Not quite "real" for me yet: 3 weeks from tomorrow is the SF Marathon I have trained for since January. My sore hamstrings have me a bit cautious about going out too fast. I wondered last night as I fell asleep: might a stressful sleeping position be the cause? I sleep on my side some nights, so trying to relax my legs a bit intentionally last night. Last night I also took a hot bath with salts, then magnesium body lotion to also help. Today feels better. Saturday I am being a couch potato. Watching a new Rambalac Japan walking tour video "Narita Taiko Festival overview". Made a Negroni for the first time in memory of Anthony Bourdain. Have my audiobooks queued for the run--will finish my current book and start a new one. This represents the first long run in my new New Balance 860 shoes. My feet feel so much better in them, and I am hopeful that the calluses and feet pain issues of the past few months will subside. Not yet planned: what my training schedule will look like after the SF Marathon. I have a few weeks planned out as recovery weeks.
Any irregular feelings, aches, pains, heart rate, and so forth?: Hamstrings slightly sore
Foods eaten today: Banana (x0.5), Ben & Jerry's Ice Cream - Impretzively Fudged, Negroni, Kashi GO Original Cereal with nonfat milk, Trader Joe's Organic French Roast Cold Brew Coffee (8 oz), Chromatic Coffee - Banana Bread (x0.5) & Marzipan Scone (x0.5) & cold brew coffee (16 oz), leftover french fries, Will's Fresh Foods San Francisco Potato Salad

Running Journal - 2024-07-05

Time: 9:24-10:19 a.m. (55 minutes) 
Resting heart rate: 76 (15 minutes after exercise)
Weight (running clothes): 82.92 kg (182.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,004 cal/day
Distance (running): 6.57 km (4.08 mi)
Cumulative distance (2024; ignores XT days): 830.97 km (516.34 mi)
Calories burned: 502 kcal
Average heart rate: 115 bpm
Max heart rate: 161 bpm
Weather at start: mostly sunny 🌤️ 24° C (75.2° F), Humidity 54% Wind: 2 km/h
Terrain: 200 ft elevation gain
Avg Pace: 13'30" /mile
Best pace: 12'46" /mile
Stinkiness air level (0=No smell; 10=☣️): 3/10 (noticeably stinky)
Comments: Remembered the 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) Moleskin; and 4) Sunblock ✅ Heatwave diminishing but still hot. Hamstrings really sore. Especially after driving. After walking for awhile, they are fine. Both had the day off so we visited Delah Coffee in Oakland, then the Legion of Honor in San Francisco to see exhibition "Japanese Prints in Transition: From the Floating World to the Modern World" (through August 18). Saw a print of Under the Wave off Kanagawa (The Great Wave), by Katsushika Hokusai (1760–1849). In 2007, we filled a wall with it. Seeing it in person was a bit anti-climactic. However, seeing all the other prints was a very pleasant way to spend a few hours. We had the unexpected company of an older gentleman who was sharing insights with others. It turned out he had some connection to the exhibit, as he mentioned acquiring a number of the prints! Perhaps a member of the Achenbach Foundation (?) He was extremely informed and offered measured commentary, which was a pleasure to overhear. Ended the afternoon in Mountain View with spicy ramen, then a bookstore visit where I bought a 1000-piece puzzle of Edward Gorey, and the book 1177 B.C.: The Year Civilization Collapsed, by Eric Cline. Ending tonight with a soak in epsom salts. 😛
Any irregular feelings, aches, pains, heart rate, and so forth?: Hamstrings really sore
Foods eaten today: Banana (x2), Equator Coffee black coffee (4.25 oz), Ramen Izakaya Yu-Gen - Chicken Karaagre (x0.5) & Kakuni Ramen & Sapporo Black, Delah Coffee - Sana'Ani coffee & chocolate cheesecake (x0.5) & spinich pie (x0.5), Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry; x0.5), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Will's Fresh Foods San Francisco Potato Salad

Running Journal - 2024-07-04 (Off day)

July 4th Shoreline Fireworks Concert with SF Symphony

Off day - Happy Fourth of July! (walked a few miles to/from Shoreline Amphitheatre)

Running Journal - 2024-07-03

Time: 6:40-7:20 a.m. (40 minutes) 
Resting heart rate: 81 (afternoon after exercise)
Weight (street clothes): 83.73 kg (184.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,016 cal/day
Distance (running): 5.04 km (3.13 mi)
Cumulative distance (2024; ignores XT days): 824.40 km (512.26 mi)
Calories burned: 384 kcal
Average heart rate: 111 bpm
Max heart rate: 135 bpm
Weather at start: sunny ☀️ 23° C (73.4° F), Humidity 47% Wind: 3 km/h
Terrain: 138 ft elevation gain
Avg Pace: 13'05" /mile
Best pace: 12'57" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (slightly stinky)
Comments: Remembered the 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) Moleskin; and 4) Sunblock ✅ Heat wave peaking today--37° C (99° F)--and then decreasing through Sunday. Tomorrow is Independence Day holiday here in the USA. New shoes working well (New Balance 860). Enjoy early morning runs, especially with Dawn. Neighborhood cats were out and about. One Siamese cat rolled around in dirt of yard, but most watched us with slightly disinterested expressions. Forgot to weigh myself until the afternoon.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right hamstring slightly sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Organic French Roast Cold Brew Coffee (16 oz), banana, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Cheese bagel & Kirkland Signature Sous Vide Egg Bites (x2) & salsa, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Otter Pop - Little Orphan Orange, raspberries,

Running Journal - 2024-07-02

Time: 6:43-7:38 a.m. (55 minutes) 
Resting heart rate: 85 (15 minutes after exercise)
Weight (running clothes): 83.19 kg (183.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,008 cal/day
Distance (running): 6.65 km (4.13 mi)
Cumulative distance (2024; ignores XT days): 819.37 km (509.13 mi)
Calories burned: 503 kcal
Average heart rate: 109 bpm
Max heart rate: 134 bpm
Weather at start: sunny ☀️ 18° C (64.4° F), Humidity 77% Wind: 0 km/h
Terrain: 203 ft elevation gain
Avg Pace: 13'21" /mile
Best pace: 13'09" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Week 23 (of 26) underway ✅ Remembered the 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) Moleskin; and 4) Sunblock ✅ Hot day forecast, so started just as the sun rose over the foothills. Humid, but cool enough to have a pleasant go. Ran with Dawn. On Monday night set my alarm for 5:00 a.m., then canceled it. As expected, I awoke around sunrise. Cared for the cats, emptied the dishwasher, had coffee, and then off we went. A few people also doing early-morning activities: walking dogs, washing vehicles, etc. We saw a bunch of cats, including "cow cat" as we returned home. Dawn's Achilles was sore but not painful as on Friday. Hamstrings felt much better today, which helps ameliorate the disquiet I've felt the last 2 nights--as I contemplate running 28 miles on Sunday. Speaking of which, I will probably start before sunrise to ensure I get as much time in the cool air as possible. Note: replaced the battery today on my Garmin HRM-Pro Plus Heart Rate Monitor. It takes a CR2032 lithium coin cell battery and the procedure was pretty straightforward. I used it for the first time (new) on February 23, 2024. The battery lasted ~4 months.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slightly sore hamstrings
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Organic French Roast Cold Brew Coffee (24 oz), banana, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Belgian Boys Bite-Sized Pancakes (x20)

Running Journal - 2024-07-01 (XT - Stationary Recumbent Cycle)

Time: 12:07-12:57 p.m. (50 minutes) 
Resting heart rate: 82 (15 minutes after exercise)
Weight (running clothes): 82.55 kg (182.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,999 cal/day
Distance (cycling): 6.12 km (3.80 miles)
Cumulative distance (2024; ignores XT days): 812.72 km (505.00 mi)
Calories burned: 234 kcal (note: approximate)
Average heart rate: 78 bpm
Max heart rate: 91 bpm
Weather at start: sunny ☀️ 27° C (80.6° F), Humidity 51% Wind: 15 km/h
Terrain: 0 ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Leading edge of a heat wave this week. Had the gym to myself. The gardening crew was breaking for lunch in the shade of the overhang by the entrance. Listened to a new audiobook. Hamstrings feeling pretty creaky today after the fast Sunday run. Taking it easy.
Any irregular feelings, aches, pains, heart rate, and so forth?: Both hamstrings sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Organic French Roast Cold Brew Coffee (16 oz), Diet Coke (16 oz), banana, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Ben & Jerry's Ice Cream - Mint Chocolate Chance, everything bagel & Kirkland Signature Sous Vide Egg Bites (x2) & salsa, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz,