Running Journal - 2024-02-04

Resting heart rate: 90 bpm, about 5 minutes after exercise
Weight (after run; clothed): 85.46 kg (188.4 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,042 cal/day
Distance (running): 11.27 km (7.00 mi)
Cumulative distance (2024; ignores XT days): 74.54 km (46.32 mi)
Calories burned: 963 kcal
Average heart rate: 122 bpm     
Max heart rate: 164 bpm
Weather: Partly sunny ⛅, then heavy rain ☔, very high winds; 16 °C (60.8 °F), Humidity: 73% Wind: 50 km/h
Time: 4:13-5:58 p.m. (105 minutes)
Terrain: Flat; +/- ~62 ft elevation
Avg Pace: 14'52" /mile
Best pace: 13'54" /mile (#3)
Stinkiness air level (0=No smell; 10=☣️): 0/10, no smell
Comments: Hill day; learning as I go. Joint run. Researched local hill grades using MapOMeter web site. Lots of low-grade slopes. Per Galloway, hills training for beginners is about one-half of a city block at about 1-2% grade. We also experimented with what Galloway calls acceleration gliders, basically trying to increase turnover rate for about one-half city block, then relax. We did what we could with acceleration gliders about 4 times, then did what we thought were hill repeats about 3 times. Then we continued running (Dawn ~5 miles and me about 7 miles). The context on Sunday was the weather--very high wind gusts (to 50 km/h) and eventually heavy downpour. Not ideal for practicing new training tools 😅 The hill repeats were OK, but we reached consensus that our normal route just sprinkles hills into the mix anyway, so I guess the main goal is to just focus on them for a burst of time. Preceding the acceleration gliders seems like a way to focus the mind on increasing turnover rate before the hill play, as a way to apply the same technique to going uphill. As an aside, we researched the elevation gain & grade of Dawn's hometown killer hill, on Fillmore St: it gets as high as 16.1% grade. So to train for the SF Marathon hills (gradient unknown, but steep), we will need a steeper gradient. However, Galloway seems to suggest stopping hill play once speedwork is introduced. The formal chart of days lists 3 more weeks of hill play in the next month or so of the 4:40 time goal program. It was a start, however. Wrapped up the run by myself in a cloudburst. It was fine for the most part, but carrying my phone I kept accidentally stopping my Mi Band tracker (Zepp Life app). So that was annoying but not so bad. Completely soaked by the time getting home though, but in decent spirits, all things considered. The whole day was pretty much rainy and high wind gusts, except for the small window in the afternoon which we took. Rainbow was spotted 🌈
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired; muscles behind knees slightly sore
Foods eaten today: Banana, eggs benedict (Vacaville - Pure Grain Bakery), raspberry blended latte - 16 oz, plain bagel with turkey slices & american cheese, Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), Waterloo sparkling water (Peach) - 12 oz