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| Coyote Lagoon at Don Edwards - what looks like a Snowy/Great Egret at left & Double-crested Cormorant at right, along with other waterbirds |
Time: 10:44-1:38 p.m. (2h 54m)
Resting heart rate: 113 bpm
Weight (after run; clothed): 83.91 kg (185.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,019 cal/day
Distance (running): 21.11 km (13.12 mi)
Cumulative distance (2024; ignores XT days): 286.22 km (177.85 mi)
Calories burned: 1,628 kcal
Average heart rate: 118 bpm
Max heart rate: 170 bpm
Weather: mostly sunny & windy 🌤️ 🍃 14° C (57.2° F), Humidity 72% Wind: 22 km/h
Terrain: 299 ft elevation gain
Avg Pace: 13'16" /mile
Best pace: 7'45" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (not stinky)
Comments: Half-marathon milestone ✅ Eight weeks of training complete (of 26) ✅ Ran around Coyote Creek Lagoon Trail with Dawn which was lovely. Lots of nature: water, waterfowl, views of SF Bay. I had forgotten the lovely sound of birds chirping loudly while flocking together in marshes & cattails. Such a nice getaway from concrete & asphalt and vehicles. Running on gravel was a bit more challenging, but not too bad. Passed a few friendly people also out enjoying the day. We passed a patio furniture chair someone had placed on the edge of the creek for their own uses, and it reminded Dawn of "Angry Chair", a 1992 song by the American rock band Alice in Chains. It was windy! Steady winds of ~22 km/h with gusts up to 33 km/h. We faced the headwinds early on the way north. We stopped at two gas station convenience stores and hydrated with electrolyte drinks. Lots of new housing, some of which is still under construction. At Lila Bringhurst Community Park, we observed a sizeable crowd of people celebrating the Hindu Holi festival by throwing water & colorful powders on each other. Wikipedia says these are called Gulal or abir (Bengali: আবীর) or abhir (Odia: ଅଭୀର). After getting home after 10 miles, I had half of a recovery drink, re-applied sunblock, then headed out solo to finish 3 more miles. These went really well. I think the recovery drink helped, as did resting frequently. My legs felt really warmed up and after about a mile or so I really went all out, getting to a pace of 7:45/mile, which felt pretty good. I had the wind at my back during this section. However, when running into the wind in the next interval, I was also in the ~8-minute/mile pace range, which was nice. The three miles ended and I walked just a block or two home. Another recovery drink, shower, and then a little treat: visiting 99% Tea House - ChaChaCha for the first time to get a sticker for Fremont Restaurant Week 😋 The Einspänner Coffee (Viennese Coffee) had a double shot of espresso, so that will likely keep me up late 🙃 The 10 Won PPang (mochi waffle with mozzarella cheese) was about as delicious as you can imagine, and it was fun to watch them use the waffle maker. They offer other fillings: corn, bacon, Nutella, and red bean paste. 👍🏼 Ran a few errands and just crashing for the rest of the night. Feeling...OK for having run a half-marathon. Especially feeling positive about having a lot of extra energy at the end for the last three miles.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle felt slightly sore, lower-right back slightly sore, feet: inner soles by toes a bit sore, top of left toe a bit sore, some toes a bit sore (tighten laces?)
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 (x1.5), banana, Gatorade Gatorlyte Elerolyte Beverage Glacier Freeze - 20 Oz (x0.5) & Cherry Lime - 20 Oz (x0.5), 99% Tea House - ChaChaCha - Einspänner Coffee (Viennese Coffee) - Nutty Brown style & 10 Won PPang (mochi waffle with cheese; x0.5), Hyderabad Dum Biryani - Hyderabadi Paneer Biryani & Veg Ball Manchurian
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