Running Journal - 2024-02-18

Resting heart rate: 67 bpm
Weight (after run; clothed): 85.46 kg (188.40 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): 11.99 km (7.45 mi)
Cumulative distance (2024; ignores XT days): 130.81 km (81.28 mi)
Calories burned: 1043 kcal
Average heart rate: 115 bpm     
Max heart rate: 161 bpm
Weather: mostly sunny 🌤️ 18 °C (64.4 °F), Humidity 58% Wind: 28 km/h
Time: 10:50-1:00 p.m. (2h 10m)
Terrain: Flat; +/- 108 ft elevation
Avg Pace: 17'59" /mile
Best pace: 14'33" /mile (#1)
Stinkiness air level (0=No smell; 10=☣️): 0/10
Comments: Perfect running weather between two rainy weather systems: balmy & breezy. Today was a long run, but with 8 hill repeats. We found a local place nearby on a quiet neighborhood street and ran up one side, then down the other (continuing on the same street), then turned around and repeated but in reverse. We did this four times for 8 total hill repeats. Side #1 was 5% grade, and side #2 was 6-7% in the first half & then slowly reducing to 0% at the top. Each side was approximately 200 meters (0.14 miles) with an elevation of ~9 m (~30 feet). The smells from the wet vegetation & earth were lovely. After this we ran for about another 2 miles, then we walked the last 1.5 miles. Remembered sunblock but forgot the body glide, so felt just mildly chafed. Overall a good day. Humor: saw cows and imagined call & response with them using moo-moo-zelas 🙃 (humor in the moment, maybe not so good after). This concludes week #3 (of 26)! Next week is 9-10 hills (9 mi total). I'm needing to cross-check to see if we ran the hills a bit too long of a distance 🤔 One part of Galloway's book says 60 meters, another says a bit different length (a block?). In any case, next week is the last week for hills. We wanted something more challenging since the San Francisco marathon has some steep parts. However, since only 1 more week of hills, will just try to get stronger and tackle them like I did last time. Next week is also a virtual race with the Giant Race - Scottsdale (10K). We're doing this as part of the "Doubleheader" challenge for The Scottsdale Giant Race & The San Francisco Giant Race (in August). Both include tickets to the baseball game after, with the Scottsdale one coinciding with kicking off spring training against the Chicago Cubs, and the August 18 matchup against the Oakland A's at Oracle Park in SF. The doubleheader challenge allows for a virtual race for the Scottsdale event, but we will run the SF race in-person (half marathon for me). The idea is the half marathon falls 3 weeks after the SF marathon, so is about the time I hopefully am recovered enough to go the distance. The Scottsdale virtual run does not even require submitting a time, but allows for doing so through Strava or RunKeeper, I think. We can run it at any time over the course of the weekend.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee felt a bit sore. Bit sore in lower-left back. Legs mildly chafed.
Foods eaten today: Cooked rolled oats (1/2 c) with water (1.5 c) & blueberries + blackberries + banana, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x0.5),  Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz,  K On The Go - Dalgona Coffee & Cookies + Cream Cheesecake (x0.5)