Running Journal - 2024-04-23

Time: 6:29-7:24 p.m. (56 minutes)
Resting heart rate: 79 bpm (~15 minutes after exercise)
Weight (after run; clothed): 84.37 kg (186.0 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,026 cal/day
Distance (running): 6.61 km (4.11 mi)
Cumulative distance (2024; ignores XT days): 428.28 km (266.12 mi)
Calories burned: 504 kcal
Average heart rate: 113 bpm
Max heart rate: 131 bpm
Weather: mostly sunny 🌤️ 17° C (62.6° F), Humidity 52% Wind: 13 km/h
Terrain: 240 ft elevation gain
Avg Pace: 13'37" /mile
Best pace: 13'25" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Lovely late-afternoon run with Dawn. Weather was just right. Lots of people out walking dogs, exercising, playing. No problems at all with my right knee 😮‍💨 A bit tired still from Sunday, but overall OK. Gnats were less a problem, probably due to temperature. The crosswalk button seems to work again this evening. We ran for 2:30, then walked for 1 minute. When we did rin/walk of 4:00/1:00, we got a bit farther in the same amount of time. 55 minutes is a bit less conducive to 3:30 intervals (~15.7), so we just went for 16. Good way to destress a bit after a long day. The nearby foothills looked particularly nice with the handful of clouds casting light and shadow, and all the spring flowers have bloomed. My toes felt a bit sore--still recovering from Sunday. My shoes are at ~40% done with their estimated lifespan of 400 miles. We will go to a Red Wing shoes store in the near future and I hope to get my feet imaged using their Ultimate Fit Experience which "Accurately measures your feet with a 3D scan and stride analysis". I think we saw something similar at Fleet Feet in Menlo Park.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired, feet under my toes sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso double shot (x2), Slice of Homage Pizza - The Pizza Guy (Sicilian; x3 slices), Maison Alyzee - The Lady in Black (On a thin Almond Sable biscuit, a Choux Pastry with Yuzu Confit, Black Sesame Chantilly, Black Sesame Praline, a few Black Sesame seeds; x0.5), glass of red wine, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, leftover pad kee mao & broccoli chicken with Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, apple, Dick Taylor Craft Chocolate - Tanzania microbatch (x1 sqaure),