Running Journal - 2024-04-30

Time: 6:20-7:02 p.m. (42 minutes)
Resting heart rate: 92 bpm (~15 minutes after exercise)
Weight (after run; clothed): 83.37 kg (183.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,011 cal/day
Distance (running): 5.36 km (3.33 mi)
Cumulative distance (2024; ignores XT days): 459.26 km (285.37 mi)
Calories burned: 417 kcal
Average heart rate: 121 bpm
Max heart rate: 137 bpm
Weather: sunny ☀️ 18° C (64.4° F), Humidity 45% Wind: 24 km/h
Terrain: 164 ft elevation gain
Avg Pace: 12'37" /mile
Best pace: 12'31" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Late afternoon spring run with Dawn. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Lots of rest and seemed to eat enough today. Felt pretty good. Maybe a hint of knee pain in my right knee but stutter-stepping seemed to help. This week we switched the runs a bit to accommodate a personal appointment early on Wednesday morning. Forgot I still had the interval training mode set to 2:30 run & 30 second walk, so we just went with that. It seemed OK. Weight seems to oscillate a bit up and down, but the overall trend is definitely descending. Started in January around 189.0 lbs and now am around 185.0 lbs, on average. Considering this most likely involves swapping fat for muscle, feeling pretty good about it. On Monday I watched a few videos about reverse lunges & squats. I might try doing them on XT days (Mon & Thu). This weekend is 20 miles, or 3 miles more than last long run. 😝 Getting up in mileage and starting to be a longer commitment. I.e., starting earlier. Last Sunday I wondered if I should run early and then run the last leg with Dawn. 🤔 Might be easier to do the 2nd half with someone.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Original Cereal with nonfat milk, banana, Bizzy Cold Brew Organic Espresso Blend (14 oz), Signature Select Extreme Moose Tracks Ice Cream Sandwich, mixed salad greens with baked salmon & cherry tomatoes & croutons, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), plain bagel with Kirkland Signature Organic Hummus - 2.5 oz, Maya Kaimal Foods Organic Indian Everyday Dal - Black Lentil & Tomato & Cumin with Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, Stonefire Mini Naan Flatbread (x1.5), baked chicken breast (x0.5), apple