Running Journal - 2024-03-25 (XT - Stationary Recumbent Cycle)

Time: 11:50-12:40 p.m. (50 minutes)
Resting heart rate: 85 bpm (15 minutes after exercise)
Weight (after run; clothed): 84.10 kg (185.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,022 cal/day
Distance (cycling): 7.72 km (4.80 mi)
Cumulative distance (2024; ignores XT days): 286.22 km (177.85 mi)
Calories burned: 386 kcal
Average heart rate: 94 bpm     
Max heart rate: 134 bpm
Weather: partly sunny ⛅ 16° C (60.8° F), Humidity 57% Wind: 15 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: XT recumbent cycling day. Started a bit slow for 5-10 minutes, then settled in at "level 8" (of 20). Seat setting was #22. Remembered my Garmin HRM-Pro Plus Heart Rate Monitor, and skipped anti-chafing & sunblock (indoors). ✅ No one stopped by while I exercised. Weather outside seems a bit transitional after a rainy weekend. Some patches of blue sky. Finished my audiobook. Pleasantly surprised by the amount of energy in my legs; felt like a 7-8 out of 10 workout, in terms of intensity. Wiped down equipment after with the provided wet wipes. Reflecting on the Sunday half-marathon long run this morning, it occurred to me choosing the Under Armour compression leggings maybe was not the best idea, given the length of the run. I had used them in the past but they caused my athletic shorts at the time to slide down. This time I better secured them, plus the choice of lighter shorts seemed to work just fine. I just made sure to fully pull them up as far as I could. Given the intensity I am currently able to do at the end of a 13-mile run, and what I was able to do today, I am feeling cautiously optimistic about possibly trying to run a bit more on-pace for a 4:40 marathon finish. For maintenance runs, that means about a 11:40/mile pace, so the result with walk breaks is a 12:40/mile pace. For the marathon itself--10:40/mile pace--That might mean a 9:40/mile running pace (?) Maybe 4:40 is too optimistic. This calculator hints at my needing to run a 9:40/mile pace, if walk breaks = 19:59/mile pace. On Sunday, the actual walk break pace was even slower, about 21-minutes/mile pace. It suggests I run approximately a 5.5 miles per hour pace, on average. 9:40/mile pace is pretty fast though, for me. Hrm. I'd feel more confident about race day if the math penciled out--right now, I'm not sure I'm training properly to hit 4:40. Just finishing and not feeling overcooked (as I was in 2006), however, would also be great.
Any irregular feelings, aches, pains, heart rate, and so forth?: Slightly sore/tired from Sunday
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso shots (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x1.5), banana, Kirkland Signature Sparkling Water - Lime (12 Oz), Trader Joe's Spicy Lentil Wrap with Spicy Tahini Sauce, baked chicken breast (x0.5)