Running Journal - 2024-06-23 (Mile Repeats x10)

Sunrise, June 23, 2024, from Coyote Creek Trail (Don Edwards San Francisco Bay National Wildlife Refuge), looking east toward foothills of Mission Peak Regional Preserve

Time: 5:48-10:02 a.m. (5 hours 14 minutes) 
Resting heart rate: 109 (15 minutes after exercise)
Weight (running clothes): 82.37 kg (181.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,996 cal/day
Distance (running): 23.82 km (14.80 miles)
Cumulative distance (2024; ignores XT days): 784.99 km (487.77 mi)
Calories burned: 1,260 kcal
Average heart rate: 131 bpm
Max heart rate: 146 bpm
Weather at start: sunny ☀️ 16° C (60.8° F), Humidity 82% Wind: 0 km/h
Terrain: 209 ft elevation gain
Avg Pace: 11'03" /mile
Best pace: 10'31" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Mile repeats x 10, plus 4.8 miles of warmup & cool down. Got up before sunrise, had cereal & coffee, cared for the cats, then headed out. Coolest part of the day was about 61 F, with a high of 85 F forecast in the afternoon. It was important to get out early so most comfortable to run. Wore short sleeve technical top & shorts. Remembered the 3 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) Moleskin; and 4) Sunblock ✅ Also wore NipEaze today for the first time (ever? at least in years), just in case the extended run caused friction burns. After I started I realized I had not changed the custom workout to 2:30 run / 0:30 walk, instead it was 2:30/1:00 (which is what I will do during the marathon). So I manually ended each recovery segment after 30 seconds. Running past an abandoned bridge, I watched hundreds of swallows diving to feed on insects. In the golden grasses on the opposite bank, I watched the silhouette of a cat slink past in hunt of a meal. I reached the Coyote Creek Trail (part of the Don Edwards San Francisco Bay National Wildlife Refuge) and watched the sun rise over the foothills. The "angry chair"--a patio chair we have observed--was once again occupied and this time I saw what looked like a fishing pole. One fellow person was exercising on the trail, quickly shuffling. Carefully ran past a handful of adult geese. Listened to audiobook "World Travel: An Irreverent Guide (2021) - Anthony Bourdain (with Laurie Woolever, posthumously published)". I raised my arms as a flock of what looked like seagulls lazily flapped by overhead, heading east. It seems a bit more difficult to keep up the pace on gravel. Reaching asphalt again was nice. Stopped and had an electrolyte drink at a convenience store. Mile repeats mess up planning a bit as I walk 5-10 minutes between them, and they also require about a mile of warmup (today was almost 1.5 miles). I had 3 miles done at this point. The next few miles were uneventful, running the usual route. Pass 2 homeless tarps under an overpass, a BART station, new housing construction, etc. Traffic was light, so treated stop lights as optional if all looked safe. Got home with 8 mile repeats completed. The 8th was partially done around my housing complex. At home I cleaned off dust & gnats, re-applied sunblock, changed shirts, had an electrolyte drink & banana, and headed back out with Dawn to run another few miles & the last 2 mile repeats. We decided to run around the local neighborhood route, which we know well. The first 2.5 miles we ran a bit slower, heading slightly uphill. Near the stopping point we hydrated at a school water fountain. On the way back we increased to 10'15"/mile pace, generally downhill but with some extended slightly uphill grades. People were already playing volleyball, walking dogs, cleaning garages & cars. We saw a handful of cats. After the 2 mile repeats, we finished the distance back with a slightly slower pace, then cooled down with a walk. At home, hydration, showers, then off to celebrate at K on the Go for a light lunch & dessert. Overall everything went well today. The moleskin...sort of worked. Per Dawn's suggestion I wrapped a thin strip around my toe, and also put some on the balls of my feet. My feet still felt pretty beaten up--blisters, etc. Getting out early before the temperatures reached the 75 F mark at 10:30 a.m. was also great. I slept OK the night before--much better than the 26-mile run. This marks the end of week 21 (of 26) ✅
Any irregular feelings, aches, pains, heart rate, and so forth?: Left knee a bit sore, blisters on toes
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Organic French Roast Cold Brew Coffee (8 oz), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Dish N Dash - falafal wrap (x0.5), K on the Go - Ube Flan Frappe with Puff Cream & lemon macaron & Turkey Pesto & Mozzarella Croissant (x0.5) & Chocolate Raspberry Cheesecake (x0.5), banana (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Mio Sport Liquid Water Enhancer - Lemon Lime (16 ounces prepared), Ben & Jerry's - Chubby Hubby, Gatorade Gatorlyte Electrolyte Beverage - Glacier Freeze (20 oz)