Running Journal, Sunday, 2007-04-29

Running Journal, Sunday, 2007-04-29
Resting heart rate: n/a (forgot)
Body Mass Index (BMI): (kilograms/(meters^2)) not available
Weather: n/a
Temp: n/a
Time: 06:48-12:23
Terrain: coastal hills, lots of elevation gains and losses (high of 560 feet, low of 40 feet)

Comments:
Exercise Time: 5:35

Goal Time: n/a
Distance (running): 42.16 km (26.20 mi)
Total Running Distance For Year: 597.83 km (382.49 mi)
Weight (after exercise): not available
Any irregular feelings, aches, pains, heart rate, and so forth?: none
Foods eaten today: strawberry dessert, black tea, Carb Boom gels, Gu gels, fruit cup, banana, apple, Round Table Pizza, chocolate cake

Running Journal, Wednesday, 2007-04-25

Running Journal, Wednesday, 2007-04-25
Resting heart rate: n/a (forgot)
Body Mass Index (BMI): (kilograms/(meters^2)) 22.790
Weather: n/a
Temp: n/a
Time: 19:00-19:30
Terrain: flat

Comments: A 5.0 mph run before the marathon.
Exercise Time: 30 minutes

Goal Time: n/a
Distance (running): 4.02 km (2.5 mi)
Total Running Distance For Year: 555.67 km (356.29 mi)
Weight (after exercise): 78.0 kg (171.99 lbs), 16% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: none
Foods eaten today:

Running Journal, Monday, 2007-04-23

Running Journal, Monday, 2007-04-23
Resting heart rate: n/a (forgot)
Body Mass Index (BMI): (kilograms/(meters^2)) 22.790
Weather: n/a
Temp: n/a
Time: 19:00-19:30
Terrain: flat

Comments: Dawn and I arrived around sundown at the California Family Fitness center in Orangevale to find the gym busy. My schedule calls for tapering off my exercise this week, so I ran 30 minutes tonight. I chose a treadmill without a television and enjoyed the run, letting my mind wander. Afterwards, Dawn and I relaxed in the hot tub.
Exercise Time: 30 minutes

Goal Time: n/a
Distance (running): 4.02 km (2.5 mi)
Total Running Distance For Year: 551.65 km (353.79 mi)
Weight (after exercise): 78.0 kg (171.99 lbs), 16% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: lower back tight
Foods eaten today: orange juice, english muffin with egg & cheese, cinnamon toasted oats and honey cereal with soy milk, chocolate, peanut butter sandwich, apple slices, Honest Tea Gold Rush Cinnamon, sandwich with mayo, sprouts, tomato, and white mushrooms, smoothie

Bonsai Sekiyu Kai

The local Carmichael newspaper noted the annual Bonsai Sekiyu Kai bonsai and viewing stone show celebrating its thirtieth anniversary this year. It's led by Sensai Johnny Uchida, a native of Kagoshima, Japan. The Agricultural Society of Japan honored him in 2001, and the California Golden State Bonsai Federation gave Sensai Uchida its Circle of Sensai award in 2003. He carries a Life Credential, one of the few vocational credentials issued for bonsai instruction in California.

For more information, contact chairperson Harry Noguchi at 424-1379.

Radio Song

Montréal-based Arcade Fire's "Keep the Car Running" from their 2007 album Neon Bible, on the Merge/Rough Trade labels. Video (live)

Running Journal, Friday, 2007-04-20

Running Journal, Friday, 2007-04-20
Resting heart rate: n/a (forgot)
Body Mass Index (BMI): (kilograms/(meters^2))
Weather: n/a
Temp: n/a
Time: 18:25-19:20
Terrain: flat

Comments: More hockey tonight--the Buffalo Sabres eliminated the NY Islanders. The Sharks were tied up with the Nashville Predators when I finished. Afterward Dawn and I relaxed in the hot tub.
Exercise Time: 55 minutes

Goal Time: n/a
Distance (running): 7.38 km (4.58 mi)
Total Running Distance For Year: 547.63 km (351.29 mi)
Weight (after exercise): kg ( lbs), 16% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee tight
Foods eaten today: orange juice, Special K Red Berries cereal with soy milk, bagel with cheese and egg, half bagel with apricot spread, peanut butter sandwich, cottage cheese

Running Journal, Thursday, 2007-04-19

Running Journal, Thursday, 2007-04-19
Resting heart rate: n/a (forgot)
Body Mass Index (BMI): (kilograms/(meters^2)) 22.790
Weather: n/a
Temp: n/a
Time: 21:47-22:27
Terrain: flat

Comments: Really easy elliptical exercise this evening because I feel so tired. Relaxed in the hot tub afterward. Watched more hockey--the Dallas Stars beat the Vancouver Canucks in overtime, 1-0.
Exercise Time: 45 minutes

Goal Time: n/a
Distance (elliptical): n/a
Total Running Distance For Year: 540.25 km (346.71 mi)
Weight (after exercise): 78.0 kg (171.99 lbs), 16% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee tight
Foods eaten today: orange juice, mixed berries yogurt, Special K Red Berries cereal with soy milk, banana, carrots, pizza, banana bread, quiche, peanut butter sandwich

Running Journal, Wednesday, 2007-04-18

Running Journal, Wednesday, 2007-04-18
Resting heart rate: 61 bpm (60-second test, late afternoon)
Body Mass Index (BMI): (kilograms/(meters^2))
Weather: n/a
Temp: n/a
Time: 21:47-22:27
Terrain: flat

Comments: Ran at 5.0 mph this evening and everything went smoothly. Watched hockey recaps on the Versus channel, then shut off the television and thought for awhile. Afterward soaked in the hot tub.
Exercise Time: 40 minutes

Goal Time: n/a
Distance (running): 5.36 km (3.33 mi)
Total Running Distance For Year: 540.25 km (346.71 mi)
Weight (after exercise): kg ( lbs), 16% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee tight
Foods eaten today: orange juice, mixed berries yogurt, Special K Red Berries cereal with soy milk, banana, cheese curds, mac & cheese, carrots

Running Journal, Tuesday, 2007-04-17

Running Journal, Tuesday, 2007-04-17
Resting heart rate: n/a (forgot)
Body Mass Index (BMI): (kilograms/(meters^2)) 22.557
Weather: n/a
Temp: n/a
Time: 21:00-21:55
Terrain: flat

Comments: Right knee feeling tight today, so I ran at 5.0 mph this evening. Went by relatively slowly. Watched the Stanley Cup quarter-finals game between the Calgary Flames and the Detroit Red Wings. I felt happy watching--it's sort of a comfort sport for me, reminds me of watching the Boston Bruins during high school. All the game rules came back to me as I watched--icing, offsides, faceoffs, penalties. After the game ended, I watched the end of Rocky III. I'm thinking the 6.0-mph runs combined with the two recent marathon distances have resulted in my tight right knee. I'm reducing my workouts to 5.0-mph in the next two weeks before the Big Sur marathon to ensure I don't injure myself.
Exercise Time: 55 minutes

Goal Time: n/a
Distance (running): 7.38 km (4.58 mi)
Total Running Distance For Year: 534.89 km (343.38 mi)
Weight (after exercise): 77.2 kg (170.23 lbs), 16% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee tight
Foods eaten today: orange juice, mixed berries yogurt, Special K Red Berries cereal with soy milk, banana, cheese curds, mac & cheese, carrots

Running Journal, Monday, 2007-04-16

Running Journal, Monday, 2007-04-16
Resting heart rate: n/a (forgot)
Body Mass Index (BMI): (kilograms/(meters^2)) 22.849
Weather: n/a
Temp: n/a
Time: 21:05-21:38
Terrain: flat

Comments: I didn't run last night so tonight I did the scheduled long run--a 5K race. I ran at 8.0 mph (7:30 mile) for 3.1 miles, or 28:15.
Exercise Time: 28:15 minutes

Goal Time: n/a
Distance (running): 5.0 km (3.1 mi)
Total Running Distance For Year: 527.51 km (338.80 mi)
Weight (after exercise): 78.2 kg (172.43 lbs), 16% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee tight
Foods eaten today: orange juice, bagel with apricot jam, crumpet with apricot spread, banana, tomato soup, grilled cheese sandwiches, carrots, soy milk, chocolate, Trader Joe's mexican quiche

SunRocket + Panasonic KX-FP145 Fax Machine

In a pinch, I purchased the Panasonic KX-FP145 fax-machine last week so I might reliably send and receive faxes from my home. I use SunRocket VOIP service, and purchased it after reviewing their web site for compatibility. SunRocket uses G.711 for VOIP and fax. It also supports T.38 for fax transmissions in cases where a phone company doesn't support G.711.

The KX-FP145 doesn't come with a pass-through line, so on the advice of a friend I installed a line-cord splitter into the port on the Gizmo AC-211. One line-cord from the splitter goes to the fax machine and the other goes to the phone system (in my case, two SunRocket-provided Uniden DCT746 telephones). Panasonic provides a digital version of the KX-FP145 manual here (PDF, 7MB) if you want to refer to it while reading the following.

I performed these steps to configure it to work with SunRocket:

1. Insert a line-cord splitter into port Phone 1 on the gizmo. Connect line-cords from the splitter to the existing phone system and fax machine.
   
2. Configure fax machine:
   
1. Assign your extra phone number (SunRocket's Signature Account number) to be the fax machine number. See the KX-FP145 manual, page 23, for details. If you don't know your extra phone number, log-in to the SunRocket web site or call SunRocket customer support.
   
2. Set up the fax to use Distinctive Ring mode. When someone calls the extra phone number, the fax machine will recognize the distinctive ring and know it's a fax. See the KX-FP145 manual, page 17, for details.
1. Note: In FAX ONLY mode, the answering machine picks up every call.
   
3. Activate Distinctive Ring. See KX-FP145 manual, page 38, for details.
4. Set up the fax to answer after four rings--see page 51 of the manual (Code #06: Changing the ring setting in TAM/FAX mode (Telephone Answering Machine/Fax mode)).
3. Configure SunRocket:
1. Change voice-mail for Household Account number to three rings.
2. Change distinctive ring for Signature Account number to two-four.
   

That's it!

Advantages of this setup:

• Use fax machine and external telephone(s) independently on same SunRocket line
• Use SunRocket voice-mail instead of fax machine's answering machine
  

Disadvantages of this setup:

• Reduces SunRocket's rings-to-answer to three to bypass the fax machine's answering machine. The fax machine's answering machine picks up after four rings--even if the call is placed to the telephone number.

Notes:

• SunRocket's distinctive rings map to the Panasonic KX-FP145 distinctive rings like this:
• SunRocket Ring 1 -> KX-FP145 Ring A (one long ring)
  
• SunRocket Ring 2 -> KX-FP145 Ring B (two short rings)
  
• SunRocket Ring 3 -> KX-FP145 Ring D (short-short-long rings)
  
• SunRocket Ring 4 -> KX-FP145 Ring C (short-long-short rings)

Happy Tunes

When Dawn feels happy or playful she sings these songs, sometimes with substituted words:

• Yellow Submarine (video)
  
• (Shake Shake Shake) Your Booty (video)
  
• Silver Bells (video)
• Frosty The Snowman (video)
  
• Marine's Hymn (video)
  
• Oscar Mayer Bologna Jingle (video)
  
• Super Mario Brothers Jingle (video)
  
• Hail To The Chief (video)
  
• Alouette (video)
  
• Camptown Races (video)
  
• Meow-Mix Jingle (video)
  
• Sailing, Sailing (Over The Bounding Main)
• Rawhide (video)
  
• Toreador (video)
  
• Home on the Range (video)
  

Radio Songs

Boston-based The Pixies' "Here Comes Your Man" from their 1989 album Doolittle on the Elektra Records label. Video.

East Brunswick, New Jersey-based Streetlight Manifesto's "A Moment of Silence" from their 2003 album "Everything Goes Numb" on the The RISC Group and Victory Records labels. Video.

Running Journal, Friday, 2007-04-14

Running Journal, Friday, 2007-04-14
Resting heart rate: n/a (forgot)
Body Mass Index (BMI): (kilograms/(meters^2)) 22.790
Weather: mostly moony
Temp: 10.6-11.7 C (51-53 F)
Time: 22:40-23:35
Terrain: flat

Comments: Ran at American River College this evening under the stars. The California Family Fitness gym in Orangevale closed at 21:00, and we got back later than that due to an outing. I completed two rough loops of the campus, plus another third of a mile or so before time ran out. It's been a long time since I've ran on campus but not much has changed.
Exercise Time: 55 minutes

Goal Time: n/a
Distance (running): 9.66 km (6.0 mi)
Total Running Distance For Year: 522.51 km (335.70 mi)
Weight (after exercise): 78.0 kg (171.99 lbs), 16% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee tight
Foods eaten today: granola cereal with soy milk, toaster waffles with maple syrup, crumpet with apricot jam, orange juice, Okami vegetable rolls, leftover black beans and rice and pasta with marinara sauce and vegetables, mushroom risotto, Spring Valley Fire House cheese curds

Cedar Waxwings

While eating lunch about 12 birds descended on the vegetation outside our kitchen window, eating the small berries. Dawn suggested we look them up in our birding book--after watching them for several minutes we identified them as Cedar Waxwings. Cedar Waxwings have yellow tail-tip markings, red wing-tip markings, mask-like blackness around their eyes, and a reddish-tan swept-back tuft on their heads.

We used the book All the Birds of North America (American Bird Conservancy's Field Guide), which contains an identification guide as well as seasonal, geographic, and migratory information on all birds listed.

It tickled me to use the book to successfully identify the birds...I enjoyed putting the book to use after several months of having it sit on the shelf.

Running Journal, Wednesday, 2007-04-11

Running Journal, Wednesday, 2007-04-11
Resting heart rate: n/a (forgot)
Body Mass Index (BMI): (kilograms/(meters^2))
Weather: overcast
Temp: n/a
Time: 09:25-10:20
Terrain: flat

Comments: Exercised with Dawn at California Family Fitness in Orangevale. Watched a new cartoon (to me), Courage the Cowardly Dog (season one, episode 07, King Ramses' Curse). I turned the channel after the first 15 minutes and watched Futurama (season two, episode 10, A Clone Of My Own) for the remainder of my run.
Exercise Time: 40 minutes

Goal Time: n/a
Distance (running): 5.36 km (3.33 mi)
Total Running Distance For Year: 512.85 km (329.70 mi)
Weight (after exercise): kg (171.11 lbs), % body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Lower back sore
Foods eaten today:

Test

Ever have that nightmare, the one where you walk into the test at school unprepared? Well, that happened to me this evening. I had in my head a test date of Thursday, so when I walked into class at 18:57 this evening and saw everyone quiet, heads down, looking at the same handout, my first thought was, oh, Dr. Tak's giving us another practice exam--because that's what it said on the top. I took a seat in the back row and as everyone remained quiet that bad feeling crept in. This wasn't practice, this was the real thing.

For some reason, though only 14 students have showed up to classes for the past few weeks, 17 students including myself showed up for the test. So Dr. Tak was short one test--mine. He hurriedly ran out to get another, promising me extra time. I used the time to gear up psychologically and physically for the test, organizing notes (open book test), jotting down common bits of code to get them onto paper for reference.

The test was characteristically challenging--since much of the test centered on the homework I finished two weeks ago, much of the material seemed fresh. With my class notes, I completed 5 of 6 questions, leaving the 6th one blank. Since Dr. Tak includes one extra credit question on the exam, this doesn't mean I can't get an A--but it does make it a lot harder.

Running Journal, Tuesday, 2007-04-10

Running Journal, Tuesday, 2007-04-10
Resting heart rate: n/a (forgot)
Body Mass Index (BMI): (kilograms/(meters^2)) 22.673
Weather: overcast
Temp: n/a
Time: 09:25-10:20
Terrain: flat

Comments: After feeling fatigue these past few days I decided to run at 5.0 mph today. This went without any trouble. I watched the end of a martial arts movie, then switched to a Sacramento Kings basketball game. Afterward Dawn and I relaxed in the hot tub. I submerged myself up to my neck...it feels great to soak my upper body too.
Exercise Time: 55 minutes

Goal Time: n/a
Distance (running): 7.38 km (4.58 mi)
Total Running Distance For Year: 507.49 km (326.37 mi)
Weight (after exercise): 77.6 kg (171.11 lbs), 16% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Lower back sore
Foods eaten today: bowl of Mango Passion Granola cereal with fresh strawberries and soy milk, banana, orange juice, peanut butter sandwich, banana bread, bean and cheese burritos, strawberries, pear sauce (like apple sauce)

Song Endings

In the car, tuning through the frequencies to find songs we like--only to discover the ends of songs we want to hear.

Wouldn't Tivo for radio be nice? Find a song, press the start-over button, and it begins again.

Or, as Dawn suggests, have a radio with a format specifically playing nothing but song endings. Possible jingle: The best variety of song endings!

Thai Hot

Dawn and I visited the Thai Hut restaurant on Saturday to celebrate a new personal best distance.

I felt curious about how hot Thai Hot tasted (the restaurants rates their dishes as Mild, Medium, Hot, and Thai Hot), so I requested this of the waitress. I've eaten at Mexican restaurants a number of times and never communicated successfully that I like it really hot. Tuk (pronounced like took) paused, then smiled nervously, replying, Little boy is going to cry! After triple-checking with me, she accepts my request. When she returned with the appetizer, she repeated the above warning. I smiled in a tired sort of way. I didn't have much energy to interact with her.

The meal arrives, and I begin eating small bites. I felt surprise when it tasted hot, but bearable. It tasted wonderful. Tuk approached me after I finished and inquired how I found the spiciness level. I shared my mild disappointment and she informed me at that point that what I had was not Thai Hot, but Hot. Tuk invited me back soon to try Thai Hot for real--I had passed her test, it seemed. I felt a mixture of relief and disappointment--I had paid for Thai Hot, so disappointment I didn't get what I ordered--and relief because I'm happy to know that Thai Hot is hotter than what I had.

For an appetizer we ordered #2, Mun-Tod (Fried Sweet Potatoes), which consists of deep fried sweet potatoes dipped in coconut butter, served with sweet & sour and ground peanuts. Yum!

For the main courses, I ordered #27, Kaeng Panang, which comes with bell pepper, carrots, green beans, shredded kefir leaves simmered in coconut milk and panang curry (and meat if so inclined--chicken, pork, or beef). Dawn ordered #52, Pad See-Ew (Big Noodles) which comes with pan-fried rice noodles, garlic, broccoli, egg & black soy sauce (and chicken).