Running Journal - 2024-05-26 (23-mile Long Run)

"It is not BELL" - label on cover of gas station emergency shut-off switch

Time: 5:59-11:16 a.m. (5 hours, 17 minutes) 
Resting heart rate: 106 (15 minutes after exercise)
Weight (running clothes): 82.92 kg (182.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.1 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,004 cal/day
Distance (running): 37.22 km (23.13 miles)
Cumulative distance (2024; ignores XT days): 624.31 km (387.93 mi)
Calories burned: 2,826 kcal
Average heart rate: 117 bpm
Max heart rate: 152 bpm
Weather at start: sunny ☀️ 9° C (48.2° F), Humidity 81% Wind: 6 km/h
Terrain: 479 ft elevation gain
Avg Pace: 13'43" /mile
Best pace: 13'05" /mile
Stinkiness air level (0=No smell; 10=☣️): 2/10 (a bit stinky)
Comments: 23-mile long run to end week 17 (of 26). Smelled the mud of Coyote Creek Lagoon trail, watched baby geese, and a dance of two snowy egrets flapping their wings and jumping with their chests toward each other, then flying away. Started early, just after sunrise. Lots of gnats near the lagoon. Stopped after each 10 miles and swapped socks & shirt, had electrolytes, re-applied sunblock. Dawn played Beastie Boys - Sure Shot. Ran solo the first 20, then Dawn joined me for the last 3 miles, which was also enjoyable. Listened to my audiobook using Skullcandy Sesh Evo earbuds, which lasted the whole time. Stopped for electrolytes after each 5 miles. The run was mostly uneventful. However, at one point a car had stopped in the middle of a major intersection; it seemed the driver had panicked and was paralyzed and didn't know what to do (they should have cleared the intersection when safe to do so). Weather was good. Very slow running. Felt fairly strong at the end, but legs felt sore. Behind the knees was sore, etc. Afterward celebrated at K on the Go cafe, and watched Dune 2.
Any irregular feelings, aches, pains, heart rate, and so forth?: Sore legs; bit more tired than last long run
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8 oz), Tailwind Nutrition Endurance Fuel Drink Mix - Mandarin (20 oz) & Tropical (20 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, K On The Go - Coffee milk tea, leftovers - Koja Kitchen - Koja Chicken sandwich (Korean BBQ chicken, sesame vinaigrette lettuce, tomato, cilantro, spicy gochujang sauce, sesame seeds, lemon wedge), leftovers - Home Eat (Fremont): Chow Fun with Beef 干炒牛河 & A Choy with Garlic 蒜炒A菜 & Combination Fried Rice 什锦炒饭,