Running Journal - 2024-06-26

Time: 8:56-9:37 a.m. (41 minutes) 
Resting heart rate: 78 (15 minutes after exercise)
Weight (street clothes): 84.01 kg (185.20 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,021 cal/day
Distance (running): 5.84 km (3.63 miles).
Cumulative distance (2024; ignores XT days): 798.12 km (495.93 mi)
Calories burned: 458 kcal
Average heart rate: 124 bpm
Max heart rate: 156 bpm
Weather at start: mostly sunny 🌤️ 18° C (64.4° F), Humidity 67% Wind: 7 km/h
Terrain: 49 ft elevation gain
Avg Pace: 11'21" /mile
Best pace: 11'08"/mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: 40-minute mid-week maintenance run. A homeless person has taken up shelter under the pedestrian light rail underpass, so I try to respect them and walk quietly by. Construction takes up one section of sidewalk and a portion of the road (trenching between the sidewalk and the building; the orange safety cones protect their construction equipment parked on the street). Felt pretty good today, and decided to run at my marathon pace of 10:15/mile. With a 1-minute walk break, I am not getting the 10:40/mile pace, regrettably--even when I run faster run intervals. Caught myself running into the 9-minute/mile pace and forced myself to slow down. Remembered the 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) Moleskin; and 4) Sunblock ✅ The moleskin seems to really help with chafing on my toes/ball of the feet. Played a mobile game for the first 15 minutes, then listened to audiobook for the rest.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, Trader Joe's Organic French Roast Cold Brew Coffee (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, banana, Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz,