Running Journal - 2024-03-19

Time: 5:54-6:44 p.m. (50 minutes)
Resting heart rate: 85 bpm (15 minutes after exercise)
Weight (after run; clothed): 84.73 kg (186.8 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,031 cal/day
Distance (running): 6.15 km (3.82 mi)
Cumulative distance (2024; ignores XT days): 254.29 km (158.01 mi)
Calories burned: 475 kcal
Average heart rate: 119 bpm     
Max heart rate: 142 bpm
Weather: sunny ☀️ 18° C (64.4° F), Humidity 61% Wind: 19 km/h
Terrain: 180 ft elevation gain
Avg Pace: 13'06" /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Golden hour run 🌟 Ran with Dawn. Nice and easy pace. Was cleaning windows on Monday and as I twisted and stretched felt a spasm in my upper back muscles 😝 Felt pretty good today but a few muscles still feel slightly sore. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Also remembered to play my mobile game. Ran around local parks. Talked about where we might go to run part of the 13-mile long run on Sunday. Shoes: already have logged 46 out of suggested 400 miles (~11%; since March 3, 2024, a bit over 2 weeks). Time flies. At this pace, I think they will still have some life in them by July (?) Hrm. 18 weeks left, so 9 * 11% = 99% (?) Looks like they will be reaching end-of-life about the time of the marathon 🤔 Or maybe sooner, as I am ramping up the mileage as I get closer. Good to track. Was mentioning while we ran that the running "honeymoon" is over and it feels a bit more like a grind. Part of that I think is the desire to get to the 4:40 marathon pace, so I push myself harder. Galloway says this is counterproductive, however. So today we just went out and did the time in an easy fashion. We ran faster on the return, going mostly downhill. It felt pretty good. I still have an open question as to what Galloway means when he says to run the maintenance runs 2-minutes/mile slower than the race pace (4:40 = 10'40"/mile pace)...does he mean run the run portions at 12'40"? Because overall the average pace ends up slower than 12'40" due to the walk breaks. Or does he mean run the run portions faster than 12'40", so--with the walk breaks--the overall pace is 12'40" (?) On Wednesday, March 13, I ran an average 12'45"/mile pace, with an overall average running pace of 11'44"/mile. On Friday, March 8, I ran an average 12'46"/mile pace, with an overall average running pace of 11'50"/mile. So that seems like the target for when I'm running, if Galloway means to complete the maintenance runs with an overall average pace two minutes/mile slower. Pretty easy to remember: 12'40"/mile pace, run ~11'40"/mile pace with walk breaks.
Any irregular feelings, aches, pains, heart rate, and so forth?: Upper back a bit sore
Foods eaten today: Kashi GO Chocolate Crunch Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, banana, Bizzy Cold Brew Organic Espresso Blend (8 oz), Burmese Chicken Curry with Potatoes & brown rice (x0.25), apple, Ghirardelli Macchiato Coffee Dark Chocolate Square (15g), Sogo Japanese Arare Rice Crackers - 7.05 oz, Punkin Ale - Dogfish Head Craft Beers - 12 oz, Goodles "Down the Hatch" & "Here Comes Truffle", Kirkland Signature Sparkling Water - Lime (12 Oz), plain bagel with Kirkland Signature Organic Hummus - 2.5 oz