I just sort of guess.  I estimate the quantity of the stuff for which
I have calorie information (blue cheese, bread, tapenade, pate,
walnuts).  If it's something I don't have now and wouldn't expect to
find online, like a mini puffed pastry with spiced apple in it, I just
substitute something I do have that seems of a similar size and
nature.  In this case I used a mini cream puff -- similar size, more
fat in the filling but less in the pastry, so I figure it sort of
balances out.  After all, it doesn't matter that much if I get it all
right.  It's what I eat that counts, not what I write down.  But I
like to make the effort to try to understand what I'm eating.  I think
my awareness continues to grow over time as a result of this exercise.

This sounds wise.  Running is a bad idea if your knees hurt.

My easy run pace is 4.6.  I'm pretty short-legged, so this is a little
faster for me than for some people.  (Once there was a really tall
long-legged guy on the treadmill next to me running at 8.0 and he was
moving his legs about as fast as me, just twice as far :-) .)  And I
haven't been doing much more cardio lately than occasional 1-mile runs
at 4.6, as its not something one emphasizes during competition season.
So I wasn't sure of a good pace for a 15 minute run (and that is
running for the full 15 minutes, so it's more than a mile; I don't
count any prior or post walking in that.)  But this was too slow for
something that's supposed to be a max effort, so I will work up.  I
had told myself that I just wanted to keep my heart rate below 170 (as
a way of judging if it's too much), and it never got over 155 and
mostly hovered more around 150.  

I find it hard to judge how much exertion I can safely handle.  I once
tried to run a mile at 6.0 and backed off after about 7-8 minutes; it
just felt too hard.  But perhaps I could have done it if I just pushed
myself more or had a greater tolerance for discomfort.  It's just that
my body tells me it doesn't want to keep going :-).  I mean, it's not
like I can judge my max intensity by going until I fall off the
treadmill and then saying, "Okay, it must be just under this."

I don't warm up before lifting unless I'm actually cold, in which case
I might bike for a couple of minutes.  There are varying schools of
thought about whether warmup before lifting is important, but none of
the lifters I know really do any significant warmup.  I also do some
shoulder stuff if I'm doing OL, because of my rotator cuff injury --
just various range-of-motion stuff holding light weights.  (Since you
hang out on mfw, you might like to ask people there about pre-lifting
warmup.)

Chris