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| Graffiti of a royal heart with a macaroni-noodle smile on a utility pole |
Time: 11:44-3:10 p.m. (3 hours 10 minutes)
Resting heart rate: 112 bpm (~15 minutes after exercise)
Weight (after run; clothed): 83.73 kg (184.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,016 cal/day
Distance (running): 24.16 km (15.01 mi)
Cumulative distance (2024; ignores XT days): 353.35 km (219.56 mi)
Calories burned: 1,887 kcal
Average heart rate: 121 bpm
Max heart rate: 136 bpm
Weather: sunny ☀️ 15° C (59° F), Humidity 49% Wind: 15 km/h
Terrain: 390 ft elevation gain
Avg Pace: 13'44" /mile
Best pace: 11'51" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (a bit stinky)
Comments: 15-mile long run to complete week 10 ✅ Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Went with Coppertone Sport SPF Sunscreen Lotion today. Various songs stuck in my head today, but started with U2 - One. We did the same route as our 13-mile run on March 23, which took us through the Coyote Lagoon at Don Edwards. We started about an hour later for a longer run this time, which represents something will need to improve on as the long runs ramp up. Weather was pleasant and the breeze was lovely. While running through Coyote Lagoon at Don Edwards two successive flocks of birds whooshed and swept above us and around us, something right out of a Studio Ghibli animation. Highlight of the day. 💜 Forgot the Auto Stop setting on my Garmin watch, and it seemed like I wasn't able to reconfigure on-the-go. Will add to my pre-run checklist. Various memories from the run: Sunblock on fabric of my long-sleeved technical quarter-zip shirt after a while; a family in a cemetery celebrating at the grave of a loved one: bbq, music, and alcohol while sitting in folding chairs; a family celebrating Holi in their front yard while playing music and throwing powders on each other; and dark gray clouds over the nearby foothills which eventually dissipated. My laces felt tight today around the tongue of the shoe near my ankle. I made adjustments but was only partially successful. By the end of the run today my instep felt sore (more sore while walking). Not enough to stop exercising, but not great. My toes also felt callused and sore, and at times some irritation between the smaller toes. Maybe tape them or adjust the laces to tighten the toe box of the shoes (?) My lower back felt a bit sore at the end; not enough to stop running, but just generally sore when bending, etc. My left hamstring felt a bit sore during the last five miles when going uphill, but it seemed to go away after a while. The run ended with my last mile one of my fastest. Running in urban areas is such a trouble because of waiting at stop lights, but it also helps slow the pace and give us more chances to rest. We stopped at the same two gas stations and got Gatorade drinks, which helped a lot. At the last stop, the cashier recommended a plate of homemade cookies, so I got a chocolate-chip & a peanut-butter, then carried them home. 😋 She was very nice grandmotherly woman and they looked amazing. Dawn ran with me the first 10 miles, then I ran the last 5 miles solo. The stop at home took about 15 minutes--recharge phone a bit, drink a Tailwind recovery drink, re-apply sunblock, and then back out. One oddity--the Garmin smartwatch GPS distance differed by 0.4 miles (Zepp Life) & 0.6 miles (Strava). No idea how such a big discrepancy, except the Garmin smartwatch was low on battery power, which may have affected how well it tracked (?) Seems like a huge difference. But I went with the Garmin because I believe it has a better GPS than my Samsung S21 Galaxy. Overall ended the run tired but without injury--just moderately tired. Had enough energy left to go for a dessert treat, grocery shopping, and pick up a prescription.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left hamstring a bit sore, tight feeling in front by shoe tongue, lower back a bit sore, toes callused
Foods eaten today: Oatmeal with blueberries & flax seed, Bizzy Cold Brew Organic Espresso Blend (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Gatorade Thirst Quencher Fruit Punch - 28 fl oz (x0.5), Gatorade Gatorlyte Cherry Lime - 20 Oz (x0.5), K On The Go - Chocolate latte, Kirkland Signature Cheese Pizza - 18.25 oz with added sliced black olives & artichoke hearts (x0.5), Kirkland Signature Sparkling Water - Lime (12 Oz), Skinnypop Microwave Sea Salt Popcorn (x0.5), Local Union 271 - Palo Alto, CA: take-out slice of cherry pie
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