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| Post-run selfie 📸 |
Time: 8:30-12:51 p.m. (4 hours 21 minutes total; ~1-2 miles warmup and 2h 15m 14s running)
Resting heart rate: 122 (15 minutes after exercise)
Weight (running clothes): 81.37 kg (179.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 23.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,981 cal/day
Distance (running): 20.92 km (13.00 miles)
Cumulative distance (2024; ignores XT days): 917.50 km (570.11 mi)
Calories burned: 1,672 kcal
Average heart rate: 139 bpm
Max heart rate: 158 bpm
Weather at start: sunny ☀️ 17° C (62.6° F), Humidity 80% Wind: 8 km/h
Terrain: 255 ft elevation gain
Avg Pace: 11'16" /mile
Best pace: 10'53" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (slightly stinky in spots)
Comments: Mile repeats x 12, plus at least 1-2 miles of warmup & cool down. Overall 2h 15m for 12 miles, which if I can do it on race day would mean my personal best. Each mile-repeat was separated by at least 5 minutes walking, and I also took extended 10-15 minute breaks after miles #5 & #8. I guess on race day I will just power through? Today I took 30-second walk breaks, but during the race I think I will take 1-minute walk breaks? Cooler today, so started well after sunrise. Remembered the 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ Note: skipping the moleskin now that I have properly-fitting shoes. Listened to audiobooks. Ran 2:30 and walked for 30 seconds. I reached the Coyote Creek Trail (part of the Don Edwards San Francisco Bay National Wildlife Refuge) and avoided geese, watched baby ducks. Between mile repeats, I walk for 5-10 minutes. Took a panorama photo of the bay. As I did so, another runner shuffled past. Instead of following & overtaking them, I ran back the way I came. I was carrying Dawn's phone for a mobile game. The "angry chair"--a patio chair we have observed--was not occupied today. Instead of stopping at the convenience store, I just ran home, finishing 5 1x-mile repeats. Had a GU gel & Gatorade. Returned Dawn's phone. Changed shirts. Headed out again for the remaining 7x 1-mile repeats. The weather was still pretty good, though my legs felt sore from running at marathon pace. After 3 miles, stopped at the convenience store and had a Gatorade. Then ran the last 4 1x-mile repeats home. When running it felt OK, but felt sore when walking. Celebrated with K on the Go. This marks the end of week 24 (of 26) ✅ In non-running news: mid-week, Dawn tested positive for COVID-19. She is OK and on Paxlovid. I have tested daily for 4 days and so far still negative. Masking at home with a Flo Mask Pro. So far so good 💜
Any irregular feelings, aches, pains, heart rate, and so forth?: Sore upper gluts
Foods eaten today:Kashi GO Original Cereal with nonfat milk, Chromatic Coffee Company - Heart's Delight Cold Brew (8 oz), K on the Go - Mint Mojito Latte, GU Chocolate Outrage Energy Gel, Gatorade Gatorlyte Electrolyte Beverage - Glacier Freeze (20 oz), Gatorade Zero Sugar Thirst Quencher (Glacier Cherry, 12 Fl Oz), banana
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