Running Journal - 2024-04-24

Time: 12:17-12:52 p.m. (35 minutes)
Resting heart rate: 90 bpm (~15 minutes after exercise)
Weight (after run; clothed): 84.10 kg (185.4 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): 4.73 km (2.94 mi)
Cumulative distance (2024; ignores XT days): 439.62 km (273.17 mi)
Calories burned: 379 kcal
Average heart rate: 125 bpm
Max heart rate: 153 bpm
Weather: mostly overcast ☁️ 16° C (60.8° F), Humidity 51% Wind: 6 km/h
Terrain: 141 ft elevation gain
Avg Pace: 11'55" /mile
Best pace: 11'31" /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 ✅ Today I tried to run a 10'15"/mile pace after warm-up jogging & 4 acceleration gliders. I started this at the 1.47 mile mark and did intervals: ran for 2:30 and walked for 1:00. I thought I did OK but perhaps walking for only 30 seconds would have been better. My heart rate got into the 140-bpm range during my 10'15"/mile pace segments. It felt doable, but strenuous. Which seems to indicate I may need to moderate my 4:40 goal. It was a nice feeling on Sunday to run 17 miles! I felt OK at the end (other than the disquieting right-knee pain). Just 9.22 miles more to marathon goal. 🤔 Glad I am calibrating and dialing-in my time expectations sooner rather than later though...running at 10'15"/mile pace today with hills was not easy: huffing and puffing a bit.
Any irregular feelings, aches, pains, heart rate, and so forth?: Bit tired
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso double shot (x3), Sogo Japanese Arare Rice Crackers - 7.05 oz, Slice of Homage Pizza - Cheese bread (x2), The Pizza Guy (Sicilian; x2 slices), Signature Select Extreme Moose Tracks Ice Cream Sandwich, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Kirkland Signature Sparkling Water - Grapefruit (12 Oz),