Running Journal - 2024-02-25

Door latch securing little community library along running route

Resting heart rate: 58 bpm (evening, hours after exercise)
Weight (after run; clothed): 85.09 kg (187.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,037 cal/day
Distance (running): 14.63 km (9.09 mi)
Cumulative distance (2024; ignores XT days): 162.50 km (100.97 mi)
Calories burned: 1134 kcal
Average heart rate: 111 bpm     
Max heart rate: 134 bpm
Weather: sunny ☀️ 17°C (62.6°F), Humidity 58% Wind: 7 km/h
Time: 11:11-1:42 p.m. (~2.5h)
Terrain: Flat; +/- 548 ft elevation
Avg Pace: 15'14" /mile
Best pace: 10'51" /mile
Stinkiness air level (0=No smell; 10=☣️): 2/10 (slightly stinky at first; not so much later)
Comments: 4 weeks & 100 miles cumulative distance completed ✅ Last scheduled hill-repeat day. Did 10 repeats at ~160 meters and 4-5% grade (side 1) and ~190 meters starting at 4-8% for 125 meters, then gradually flattening out as it reached the top. It took me until the last 4 repeats to remember Galloway's suggestion to increase turnover, keep feet low, and try to glide. This really helped. It was a lovely little neighborhood to run up and down their asphalt side streets. People seemed friendly and the houses were immaculate. Probably the last time we will visit in the near future. The run today was split into 2 parts (9 miles total): 1) A belated 10K virtual race for the Giant Race 2024 in Scottsdale, Arizona, which was held on Saturday, February 24, and commemorates "the Opening Day of Spring Training in the middle of historic Old Town at Scottsdale Stadium"; and 2) 10 hill repeats (~3 miles total). The Chicago Cubs ended up defeating the San Francisco Giants on Saturday, 8-4 😅 I ran the 10K with Dawn, and we went slow. I'm shooting for a 4:40 marathon pace (10'41"/mile), so per Galloway I am training at a pace ~2 minutes slower than that (namely, 12'41"/mile pace). We went out slow and really enjoyed it. No injury, felt decent when done, lots of positives. We did faster on the way back, as it was mostly downhill. One downside: while waiting to cross a street near the end, my Garmin Forerunner 965 smartwatch activated Incident Detection mode! I do not know what I did. We started crossing the street and I noticed the watch face was saying it was going to send an alert to my contacts (just Dawn, who was next to me). I accidentally pushed the wrong button, and sent the alert. I immediately saw it appear on my phone, and I selected button "I'm OK". This unfortunately had the downside of canceling my run at the 5.99 mile mark, just short of the 10K. 🤬 Did I absentmindedly hold the watch incorrectly against my side while waiting? Was it triggered by stepping off the curb (a vehicle was to my left but had stopped)? No clue. At home, we rested and split a recovery drink. Then we drove to the nearby neighborhood and ran the hill repeats. Weather was beautiful. During the 10K run, we ran by several parks, where families were playing little league baseball, tennis, and basketball. There is a water fountain and we took the opportunity to hydrate. After finishing both the 10K and hill repeats, we split another recovery drink, then headed to SF for Ghirardelli Square brownie sundae.
Any irregular feelings, aches, pains, heart rate, and so forth?: Pretty good, considering not falling asleep until 2:00 a.m.
Foods eaten today: Kashi GO Crunch Cereal with nonfat milk, Girl Scouts Lemon-Ups (x1), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz (x0.5), Ghirardelli Lands End Salted Caramel Brownie Sundae (x0.5), In-N-Out Burgers - Double-Double (x1.0) and fries (x1.0) & Barq's root beer (x0.5), Waterloo sparkling water (Peach) - 12 oz