Running Journal - 2024-03-22

Time: 5:44-6:34 p.m. (50 minutes)
Resting heart rate: 77 bpm (15 minutes after exercise)
Weight (after run; clothed): 85.00 kg (187.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,036 cal/day
Distance (running): 6.47 km (4.02 mi)
Cumulative distance (2024; ignores XT days): 265.11 km (164.73 mi)
Calories burned: 503 kcal
Average heart rate: 120 bpm     
Max heart rate: 141 bpm
Weather: overcast ☁️ 17° C (62.6° F), Humidity 62% Wind: 22 km/h
Terrain: 207 ft elevation gain
Avg Pace: 12'26" /mile
Best pace: 12'08" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Got the run in before the rains started this evening. A few sprinkles, but mostly just cool welcome winds blowing in from the south. We ran a fairly brisk pace and ended up with an average pace about where I think I should be for the 4h:40m result. I'm not 100% but I think that makes sense. I walked a lot today before the run, about 10K steps. I had dropped my vehicle off for repairs and then walked around the neighborhood. Found Pop's Cafe, run by the son of a kickboxer coach. Their drip coffee was not great, but the rest of the menu looked decent. Spent the greater part of the day at a cafe and had a delicious french toast stack & pistachio latte. Did NOT like the amber ale: too hoppy for me. But it was the darkest they had. Next time I'll try something else. The run itself seemed fine. Still not sure what I'll do for a 13-mile run. I talked with Dawn today and we think we'll probably do something around 9 miles, then I'll finish with a 4-mile run solo. That way we can run together for a distance that stays within the limits of her arches. Crashed at home after and watched Three Body on streaming video.
Any irregular feelings, aches, pains, heart rate, and so forth?: Outer left ankle slightly sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, banana, Ghirardelli Macchiato Coffee Dark Chocolate Square (15g), Sogo Japanese Arare Rice Crackers - 7.05 oz, Kirkland Signature Sparkling Water - Lime (12 Oz), Girl Scout cookies - Adventurefuls (x5), Hops and Beans Cafe - pistachio latte & Orange Blueberry Stack (2 Texas Toast dipped in French toast batter. Filling made of: Mascarpone cheese, whipping cream and strawberry smoothie mix) & Zorro Castaño - King Cong Brewing Co.: a hoppy amber ale, Organic Split Pea Soup & Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, leftovers: Chipotle Lime Chicken Salad (x0.5) & Grilled Tofu Papaya Salad (x0.5), Pacific Redwood Organic Red wine (1 glass), Skinnypop Microwave Sea Salt Popcorn