Running Journal - 2024-04-18 (XT - Stationary Recumbent Cycle)

Time: 11:28-12:18 p.m. (50 minutes)
Resting heart rate: 85 bpm (~10 minutes after exercise)
Weight (after run; clothed): 83.19 kg (183.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,008 cal/day
Distance (cycling): 7.24 km (4.50 mi)
Cumulative distance (2024; ignores XT days): 393.98 km (244.81 mi)
Calories burned: 373 kcal
Average heart rate: 95 bpm
Max heart rate: 128 bpm
Weather: sunny ☀️ 21° C (69.8° F), Humidity 62% Wind: 3 km/h
Terrain: 0 ft elevation gain
Avg Pace: N/A /mile
Best pace: N/A /mile
Stinkiness air level (0=No smell; 10=☣️): 3/10 (somewhat stinky)
Comments: Time: 6:20-7:00 p.m. (40 minutes)
Resting heart rate: 80 bpm (~10 minutes after exercise)
Weight (after run; clothed): 83.64 kg (184.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.3 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,016 cal/day
Distance (running): 4.80 km (2.98 mi)
Cumulative distance (2024; ignores XT days): 393.98 km (244.81 mi)
Calories burned: 367 kcal
Average heart rate: 113 bpm
Max heart rate: 133 bpm
Weather: mostly sunny 🌤️ 24° C (75.2° F), Humidity 53% Wind: 24 km/h
Terrain: 135 ft elevation gain
Avg Pace: 13'25" /mile
Best pace: 13'25" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Remembered my Garmin HRM-Pro Plus Heart Rate Monitor ✅
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Cross-training day. Listened to an audiobook. Felt fairly recovered so exercised more vigorously than on Monday. Set the seat to position #20 (felt a bit overextended using #22). Read on Wednesday about race pace training. For mile repeats (on select Sundays), Galloway suggests running at a 10'15"/mile pace for a 4:40 marathon goal, with intervals = run 2:30/walk 30s. He writes "This prepares you for the pace you'll be running between walk breaks in the marathon." Mile repeats are defined as "measured segments run at a pace slightly faster than marathon goal pace and followed by a rest interval." Continuing: "Each mile should be run ~30 seconds faster than you want to run in the race itself...." Galloway also notes for relaxing between mile repeats: "If you have a heart rate monitor, keep walking until the heart rate goes below 70 percent of your maximum heart rate." For marathon pace running on weekday maintenance sessions, Galloway suggests running 1-3 miles at 10'50"/mile pace, with run 2:30/walk 1 minute. I think here he means "complete each mile in 10:50" rather than "run at 10:15/mile pace between walk breaks". In both I think the end result is the same--to finish in 4 hours and 40 minutes, it requires a 10:40-10:50/mile pace. Galloway suggests slowing down "30 seconds per mile for every 5-degree increase above 60 °F. E.g., today was 75 °F, so instead of 10'40"/mile, I might run 90 seconds slower, or 12'10"/mile pace. Bottom-line: weather and recovery permitting, run at 10'15"/mile pace during training. This gets me used to 4:40 race pace. And if too tough, will need to adjust. Spent time this afternoon reading about the Paavo Nurmi Marathon in Hurley, Wisconsin. I have a conflict this year, but perhaps I can run it next August if health and work allows.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left leg slightly sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, banana, Bizzy Cold Brew Organic Espresso Blend (10 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, plain bagel with Kirkland Signature Organic Hummus - 2.5 oz, apple, Tropical Fields Durian Mochi (x2 at 15g each), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz,  Safeway Roll N Wrap Roll - Avocado Salad (7.1 oz), leftover "Three's Company" sandwich (Cater2.me, x0.25), Sogo Japanese Arare Rice Crackers - 7.05 oz, blueberries, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Newtons Soft and Fruit Chewy Fig Cookies (15g, x20),