Running Journal - 2024-03-31

Muscovy Duck (Domestic type) Cairina moschata - Hidden Lake Park, Milpitas, California

Time: 11:52-12:59 p.m. (1hour 7 minutes)
Resting heart rate: 84 bpm (10 minutes after exercise)
Weight (after run; clothed): 84.10 kg (185.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,022 cal/day
Distance (running): 8.08 km (5.02 mi)
Cumulative distance (2024; ignores XT days): 311.01 km (193.25 mi)
Calories burned: 644 kcal
Average heart rate: 115 bpm     
Max heart rate: 144 bpm
Weather: sunny 🌞 17° C (62.6° F), Humidity 54% Wind: 6 km/h
Terrain: 138 ft elevation gain
Avg Pace: 13'27" /mile
Best pace: 12'44" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Found a Muscovy Duck (seems like an adult drake) on our first visit to Hidden Lake Park in Milpitas today. Maintenance long run: 5 miles. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Felt drained at the start--but OK after running; it is like I gave my body something to do, and it said, Fine. Adjusted lower shoe laces before the run to help keep my feet more centered in the toe box area: pulled one side tighter and then pulled up the slack to the top repeatedly until done. This seemed better, but noticed a bit of movement a bit higher, near the ankle, so will tweak further next time. Weather was great. Finished without injury and feeling pretty good. Went out for post-run dessert. Finished the day watching Bad Batch and catching up on a few maintenance tasks. Pace was slower than the 12'40"/mile target pace for 3 of 5 miles, but 3rd & 5th mile ended close enough to the target (12'44" & 12'50", respectively). I think this includes wait times at stop lights though, as just now seeing the Run Settings has Auto Pause = Off. Subscribed to Strava Premium on a monthly rate, just for the map suggestions it provides. My favorite runs have wildlife & get away from the urban areas. Next week = 15 mile long run. Will probably reach consensus with Dawn about running a segment together, then I will tackle the rest of the distance solo. I am not aware of a course nearby with mile markers, so Strava map suggestions based on miles & terrain help with figuring out what to do in an efficient fashion. Charging the Garmin Forerunner 965 smartwatch overnight--was down to 9%. One consideration Wirecutter suggested (vs. the Coros Pace 3) was battery life, estimating ~24 days for the Coros Pace 3. Honestly though, I charge the Garmin Forerunner 965 smartwatch once a week and...it is fine. It has a 420 mAh battery. Garmin lists the expected longevity per various usage scenarios. Charging is pretty quick. Attached to my laptop via the USB-C cable, I've gone from 9% to 30% in maybe 10 minutes. I noticed the battery icon was low before heading out today, and the watch still lasted OK for the whole day. Really happy with the watch so far. The only quibble is interval running--still manually drilling down into the "training" sub-menu to get to structured repeats each time. I just do not care enough to make it a deal-breaker though. I use Strava & Zepp Life as workarounds to manage mile repeats on my phone, so no problem.
Any irregular feelings, aches, pains, heart rate, and so forth?: Partly drained feeling
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, banana (x0.5), Bizzy Cold Brew Organic Espresso Blend (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, K On the Go - Taro Latté (16 oz) & chocolate cheesecake dessert (x0.5), De Afghanan Cuisine - Shola (Afghan sticky rice made with short grain rice, mung bean and the meat from a lambshank) & Kabob Sampler (Chaplee Patty and 3 pieces of chicken, teka and lamb kabob), gin & tonic, Skinnypop Microwave Sea Salt Popcorn (x0.5), Trader Joe's Organic Yellow Corn Tortilla Chip Rounds, Tropical Fields Durian Mochi (x3 at 15g each), Ben & Jerry's Mint Chocolate Chance, Nature's Bakery Fig Bar - 2 oz twin pack (Blueberry)