Running Journal - 2024-03-06

Resting heart rate: 92 bpm (10 minutes after exercise)
Weight (after run; clothed): 85.37 kg (188.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,041 cal/day
Distance (running): 3.98 km (2.47 mi)
Cumulative distance (2024; ignores XT days): 197.77 km (122.89 mi)
Calories burned: 316 kcal
Average heart rate: 121 bpm     
Max heart rate: 141 bpm
Time: 10:14-10:44 a.m. (30 minutes)
Weather: overcast ☁️ 13° C (55.4° F), Humidity 97% Wind: 0 km/h
Terrain: 30 ft elevation gain
Avg Pace: 12'10" /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 4/10 (moderately stinky)
Comments: 2nd day of running in a row, so a bit less energy today, but overall OK. Forgot to do one thing in an online game I play. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Forming those good habits. Ran with long-sleeve Patagonia top today and that was just right. Left a bit earlier than usual to beat approaching rain, though it looks like the rains have not yet arrived in full force. There was no rain during my run, but clouds to the west looked puffy-white and tall. A major auto maker is near me and I observed them demoing some of their products in an employee parking lot. Not sure what the full story was, and the lot is secured, so did not bother to investigate. Ran around behind some new office buildings, one had a massive loading dock which was impressive in its scale. The stinky smell was noticeable today when I left home, but not so much after running a bit. Nose blindness, perhaps. I skipped warm-up and felt OK. My right knee was mildly sore when I got up. I'm not sure, but possibly I slept in a weird position (?) I went out a bit slower today and did not feel any pain while running. Coffee before and after, plus recovery drink. Started listening to a new audiobook, only at 2x speed, per the pace/voice of the narrator. Hard to believe it, but next week we run our first in-person 10K of the year. 🏃🏼‍♂️ Still no progress on race outfit, per other priorities. New shoes slowly getting broken-in. My sleep the last two nights--per my smartwatch--seems on the upswing. Started out a bit slower, then sped up, running ~10.5-minute/mile pace for 10 minutes. Felt a bit tired so slowed down to 11.5-minute/mile pace for the next 10 minutes, then finished with a final 10.5-minute/mile pace interval. Per Galloway, this still is probably too fast and not helpful. 🤔 Reminding myself again to slow down and trust the program. When I feel strong in the moment, it is hard.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee somewhat sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso (x1), pumpkin-spice latte (x1), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz,