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| "Fishin' with Roger" (2004) - artist Cork Marcheschi, San Francisco, California, in the reflection ponds in front of the Heritage Theatre |
Time: 10:50-noon (~70 minutes)
Resting heart rate: 72 bpm (~60 minutes after exercise)
Weight (after run; clothed): 83.91 kg (185.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,021 cal/day
Distance (running): 7.93 km (4.93 mi)
Cumulative distance (2024; ignores XT days): 382.49 km (237.67 mi)
Calories burned: 603 kcal
Average heart rate: 110 bpm
Max heart rate: 127 bpm
Weather: partly sunny ⛅ 10.6° C (51° F), Humidity 77% Wind: 6 km/h
Terrain: 0 ft elevation gain
Avg Pace: 13'58" /mile
Best pace: 10'17" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (a bit stinky)
Comments: Week 11 is in the books. Recovery week Sunday today. Cooler & bit windy. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Ran my first Jeff Galloway Magic Mile Time Trials (MM) at the Campbell Community Center, in Campbell, California. They have a synthetic surface track. It was relatively busy, but less so as we got closer to noon. The inner 2 lanes are designated for runners only. In the grassy inner area, young women played soccer. The facilities are a bit tired but perfectly adequate, and they have drinking fountains, bathrooms, outdoor exercise equipment, and a small section of bleachers with steps. Per Galloway's book, we ran the 1st MM at a normal pace and then ended the last lap a bit faster. I did not feel exhausted at the end. Regrettably, I did not think through how to record the MM separately from the warm-up. However, my watch said I had a daily personal record for the one mile at 10'17", so I am going to roll with that as my time. After the MM, we walked for a few minutes, then ran around the Campbell Community Center grounds a few times. The facility also has a large grassy field, tennis courts, a theater, a pool, and more. Afterward, we visited Manresa Bread in downtown Campbell, where we discovered a farmers market. After drinking coffees and eating a light dessert, we bought English scones & desserts, and also kettle popcorn for later. According to the MM calculator on the Jeff Galloway web site, a 10'17" MM = 5:50 marathon finish. That would be fine. I think I messed it up though, running too slow (though in his book he does suggest running the first one at a normal pace). He writes, "finish feeling that you couldn’t have run more than a football field at the same pace." That definitely was not the case--I could have run much farther. So 5:50 marathon finish is likely a very conservative metric. Regrettably, I do not have my expected marathon pace dialed in (yet). I'm training for a 4:40 finish. We liked the Campbell Community Center, though it does represent a 20-minute drive. This weeks joke: the CCC is next to a KFC restaurant, which we smelled as we ran past, and they have a big street-level sign out front with their logo of Colonel Sanders, and we joked that if we were in a dream every time we looked back it would be getting closer, like a Weeping Colonel. Other tidbits I learned while reading about MM: taking a short break after 800 meters is OK (we walked for 30 seconds, possibly too long); most runners only improve 3-5% per season; the MM predicts the fastest (i.e., a very hard pace) one might run; and Tue should be a bit slower and Wed/Fri can be used as 10'50"/mile pace runs with 2:30 running & 1:00 walking.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left hamstring a bit sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, banana (x0.5), Bizzy Cold Brew Organic Espresso Blend (8 oz), banana (x0.5), Manresa Bread - Pistachio latte & chocolate-chip cookie (x0.5) & croissant (x0.5), mixed-greens salad with baked chicken breast & cherry tomatoes & garlic-cheese croutons & strawberry vinaigrette, Tropical Fields Durian Mochi (x2 at 15g each), Kirkland Signature Sparkling Water - Grapefruit (12 Oz),
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