Running Journal - 2024-04-28 (Mile Repeats x4)

Another clowder or a glaring of 3 cats we passed

Time: 11:37-12:59 p.m. (82 minutes)
Resting heart rate: 92 bpm (~15 minutes after exercise)
Weight (after run; clothed): 84.01 kg (185.2 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): 7.53 km (4.68 mi)
Cumulative distance (2024; ignores XT days): 453.90 km (282.04 mi)
Calories burned: 610 kcal
Average heart rate: 129 bpm
Max heart rate: 151 bpm
Weather: sunny ☀️ 18° C (64.4° F), Humidity 64% Wind: 26 km/h
Terrain: 206 ft elevation gain
Avg Pace: 11'05" /mile
Best pace: 10"49" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: First weekend I am implementing the mile repeats with some forethought. Four mile-repeats this weekend. We started with a slow warmup for about 15 minutes. Then we attempted to run at a 10'15"/mile pace on a 2:30 run and 30 second walk interval. Per Galloway's advice, we ran the first 1 or 2 mile-repeats at a slower pace. Ran with Dawn, who was feeling a bit sore from her hike on Saturday. Due to car trouble, we ran locally instead of at a track. This meant on asphalt and a bit up and down, but mostly flat. The wind came in off the SF Bay and was nice. The weather was actually quite nice. Birds chirping. Flowers in bloom. Families playing, cleaning their cars, walking dogs, etc. It was a bit hard to dial-in the pace. I set my Garmin Forerunner 965 smartwatch to intervals and scrolled down two or three screens while running, to the one showing "Lap Pace". After running for a bit, it would settle down to about the 10'15"/mile pace we wanted. When we started, we would start a bit fast (getting to about 9'30"/mile pace, etc.) and then have to slow down. Today--after a rest day--felt pretty good at 10'15"/mile pace. 👍🏼 I do not know if sustaining it for an entire marathon seems reasonable to expect, but we ran about 4 miles at that pace today, and I felt OK. Some cautiously optimistic news: I found that stutter-stepping when I begin running helps mitigate the pain in my right knee. After I get going, the pain subsides a bit as my main upper-leg muscles & calves take over, but that initial start sometimes feels sore 😛 Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Overall, pretty successful first attempt at mile-repeat training. I think I get the idea and so far it seems OK. After exercise, we ordered dessert to celebrate from a local shop.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee: a bit of pain when starting/stopping
Foods eaten today: Kashi GO Original Cereal with nonfat milk, banana, Bizzy Cold Brew Organic Espresso Blend (10 oz), Jtown Pizza Co. - Cheesy Garlic Pizza Strips, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Signature Select Extreme Moose Tracks Ice Cream Sandwich (x0.5), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, plain bagel with Just Jan's Spiced Plum butter, K On The Go - Guava Sparkling with Mango Jelly (x0.75) & Original Bagel W/ Berry Cream Cheese (x0.5)