Running Journal - 2024-02-28

Resting heart rate: 95 bpm (5 minutes 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): 3.80 km (2.36 mi)
Cumulative distance (2024; ignores XT days): 172.31 km (107.07 mi)
Calories burned: 302 kcal
Average heart rate: 121 bpm     
Max heart rate: 141 bpm
Weather: sunny ☀️ 21° C (69.8° F), Humidity 29% Wind: 6 km/h
Time: 12:46-1:16 p.m. (30 minutes)
Terrain: Flat; +/- 16 ft elevation
Avg Pace: 12'49" /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (mildly stinky)
Comments: Pretty good maintenance run. Finished my audiobook. Remembered everything: sunblock, anti-chafing, & Garmin HRM-Pro Plus Heart Rate Monitor. Average pace was pretty dialed-in to where it needs to be to run 2-minutes/mile slower than 10:40 pace for a 4:40 marathon. Probably should be training harder due to San Francisco being a relatively hillier course, but for now going to celebrate the small win. Started the run with the intervals workout, so no shenanigans with the warmup walk counting against my mile pace results. I ran the intervals in mid-to-high 11'/mile pace (e.g., 11:42/mile pace), so that seems like my target for training moving forward. It felt doable. Even if I completed in a 12'40"/mile pace, that represents a 5.5-hour marathon result. Which would be completely OK. I'm wanting to finish feeling better than I did in 2006, when I was so tired I never did finish writing-up a blog post about the experience 😅. I remember starting it, but it seems lost to history now. My memories of the 2006 SF marathon were the Golden Gate Bridge, Golden Gate Park (e.g., Stow Lake), descending from The Haight, and ending up past the ballpark and finishing, where I remember showering & changing in the local Embarcadero YMCA, sitting on the bench in the locker room hunched over and feeling completely exhausted. The finishing time: 5:45:05, a 13'10"/mile pace. That was my 2nd marathon, which was an improvement on my 1st: a 5:55:16, or 13'33"/mile pace result at Grandma's Marathon in Duluth, Minnesota 🙂 But oof. The SF marathon was tough for me. I was 18 years younger then, too. Training a bit smarter this time, hopefully. Had a recovery drink right after running. It seems to help.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso shot (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Girl Scouts Lemon-Ups cookies (x2), Girl Scouts Thin Mints coookies (x8), Bolani Spinach-Filled Flatbread with Bolani Garlic Mint Yogurt, Le Chic Pâtissier Heart Macaron (x2), A Love Story Czech Dark Lager - 16oz,