Running Journal - 2024-03-05

Resting heart rate: 83 bpm (5 minutes after exercise)
Weight (after run; clothed): 84.91 kg (187.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,034 cal/day
Distance (running): 6.76 km (4.20 mi)
Cumulative distance (2024; ignores XT days): 193.80 km (120.42 mi)
Calories burned: 557 kcal
Average heart rate: 127 bpm     
Max heart rate: 150 bpm
Time: 10:29-11:19 a.m. (50 minutes)
Weather: overcast ☁️ 14° C (57.2° F), Humidity 62% Wind: 20 km/h
Terrain: 187 ft elevation gain
Avg Pace: 11'56" /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: Ran under an overall 12-minute/mile pace today for the first time (including walk breaks). This felt a bit strenuous and at the end my legs felt drained, but not exhausted. The fastest 4-minute running intervals were 6 x 10.5-minute/mile pace, with the first and last 2 a bit slower, in the 11-minute/mile pace range. Today did feel a bit too fast--overall Galloway suggests a 12'40"/mile pace, or 2-minutes/mile slower than the race day 10'40"/mile pace. I'm not sure how I'd ever get to that pace though--I guess the idea is to build up more than enough stamina and then get that burst of extra strength to overachieve on race day (?) Really enjoying getting feedback as I go. In 2006, I had the armband GPS unit to tell me my pace/mile, but nothing as sophisticated as to tell me my mile pace. Remembered all 3 things: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ I've taken to leaving the HRM in my drawer with my running outfit, so I see it when getting changed. 💡 The run itself was fine. Weather was great and a slight breeze at my back going uphill. The woman who walks her 3 dogs greeted me and I returned it. Passed 2 older men with walkers. Finished my audiobook, so tomorrow will begin a new one. My new shoes are a bit tight, so still need to loosen my laces a bit. Had a coffee drink before running, then recovery drink, then another coffee drink. I read someone online suggest that as a strategy for getting their energy level up before and after exercise, and I think that seems like a good idea. Watch interval training is working out OK. Wish Garmin would make run/walk a first-class citizen, but using structured repeats is OK. Not feeling confident yet about getting to my target 10'40"/mile pace by marathon day. However, I do feel stronger while running--my legs respond and seem stronger and with the smartwatch mile pace feedback, I can have some confidence in what I'm doing. This weekend is 11 miles. Still need to figure out where to locally run; I have an idea but will need to do some more research.
Any irregular feelings, aches, pains, heart rate, and so forth?: Shoes a bit tight; left knee mildly sore; legs a bit drained at end
Foods eaten today: Kashi GO Original Cereal with nonfat milk, High Brew Coffee Mexican Vanilla Cold-Brew Coffee - 8 oz, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz,