Running Journal - 2024-08-31

 Off day : )

Running Journal - 2024-08-30

Time: 6:40-7:27 p.m. (47 minutes) 
Resting heart rate (wake-up): 54
Weight (running clothes): 84.19 kg (185.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,023 cal/day
Distance (running): 6.52 km (4.05 mi)
Cumulative distance (2024; ignores XT days): 1,102.13 km (684.83 mi)
Calories burned: 512 kcal
Average heart rate: 126 bpm
Max heart rate: 166 bpm
Weather at start: sunny ☀️ 24° C (75.2° F), Humidity 54% Wind: 19 km/h
Terrain: 177 ft elevation gain
Avg Pace: 11'35" /mile
Best pace: 10'03" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Very pleasant evening run. Did 2 of 4 habits due to shorter run: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ Over 1,100 kilometers this year. Today I learned I can edit some of the Sleep Score results from the previous evening. Last night I felt wired and was up until 1:30 a.m. However, my Garmin Forerunner 965 smartwatch recorded my sleep start as 9:45 p.m. Using the Garmin Connect app, I was able to manually edit the sleep start time. This boosted my sleep score from ~55 to ~75. Still not great, but better. Today was an off day from work, so I ended up cleaning, catching up on admin, etc. Watched US Open 2024 tennis in the evening.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left big toe a bit sore; right calf a bit tight at start; left ankle a bit sore
Foods eaten today:Kashi GO Original Cereal with nonfat milk, Maxim KANU Decaffeinated Latte (12 oz), banana, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x2), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, everything bagel with turkey slices, Otter Pop - Sir Isaac Lime, Everyday Dal - Black Lentil & Tomato & Cumin with Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz & Trader Joe's Garlic Indian Style Flatbread & Velveeta American cheese slice, Waterloo sparkling water (Cherry Limeade) - 12 oz, watermelon slices, Tropical Fields Peanut Butter Mochi (15g; x2), The Republic of Tea - Decaf Ginger Peach Black Tea, Skinny Pop Popcorn - 0.65 oz, Ghirardelli Milk Chocolate Pumpkin Spice Caramel square

Running Journal - 2024-08-29

Time: 6:25-6:49 p.m. (24 minutes) 
Resting heart rate (wake-up): 52
Weight (running clothes): 84.82 kg (187.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,033 cal/day
Distance (running): 2.83 km (1.76 mi)
Cumulative distance (2024; ignores XT days): 1,095.61 km (680.78 mi)
Calories burned: 218 kcal
Average heart rate: 108 bpm
Max heart rate: 125 bpm
Weather at start: sunny ☀️ 23° C (73.4° F), Humidity 57% Wind: 21 km/h
Terrain: 89 ft elevation gain
Avg Pace: 13'49" /mile
Best pace: 14'03" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Shorter maintenance run to aid in recovery. Did 2 of 4 habits due to shorter run: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ Weather was very nice due to the breeze.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle slightly sore; right knee slightly sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, coffee latte (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x2), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Safeway deli veggie sushi tray (white rice, avocado, cucumber), plain bagel with Good & Gather Whipped Strawberry Cream Cheese Spread, everything bagel & Kirkland Signature Sous Vide Egg Bites (x2) & salsa, Sogo Japanese Arare Rice Crackers - 7.05 oz, banana (x0.5), Silo StreetFood Korean Japchae, Bibigo Bulgogi Style Rice Balls - Vegan 100g - NikanKitchen (日韓台所), Waterloo sparkling water (Cherry Limeade) - 12 oz, Let Them Eat Cake cupcake

Running Journal - 2024-08-28 (XT - Stationary Recumbent Cycle)

Time: 1:20-2:10 p.m. (50 minutes) 
Resting heart rate (wake-up): 57
Weight (exercise clothes): 84.37 kg (186.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,026 cal/day
Distance (cycling): 5.87 km (3.65 mi)
Cumulative distance (2024; ignores XT days): 1,092.78 km (679.02 mi)
Calories burned: 651 kcal
Average heart rate: 99 bpm
Max heart rate: 152 bpm
Weather at start: --
Terrain: -- ft elevation gain
Avg Pace: --
Best pace: --
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: XT day. Light workout first half. 2nd half: set resistance to #30 and spun harder until heart rate in aerobic (green) on Garmin smartwatch. Hard workout, but ended feeling OK. Listened to audiobook.
Any irregular feelings, aches, pains, heart rate, and so forth?: None
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, STōK Cold Brew coffee - flavor "Extra Bold Black" (8 ounces), banana, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, plain bagel with Good & Gather Whipped Strawberry Cream Cheese Spread,

Running Journal - 2024-08-27

Time: 11:17-12:14 p.m. (57 minutes) 
Resting heart rate (wake-up): 58
Weight (running clothes): 83.28 kg (183.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,010 cal/day
Distance (running): 7.11 km (4.42 mi)
Cumulative distance (2024; ignores XT days): 1,092.78 km (679.02 mi)
Calories burned: 569 kcal
Average heart rate: 122 bpm
Max heart rate: 149 bpm
Weather at start: sunny ☀️ 28° C (82.4° F), Humidity 42% Wind: 6 km/h
Terrain: 82 ft elevation gain
Avg Pace: 12'55" /mile
Best pace: 12'32" /mile
Stinkiness air level (0=No smell; 10=☣️): 3/10 (noticeably stinky)
Comments: 10-mile long run ✅ Did 2 of 4 habits due to shorter run: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ Hot weather 🥵 My weight was back in line with my trendline average today (water loss?). It was ~188 pounds in January and not is ~184 pounds. Lots more muscle now 💪🏼 Metric tracking update: Galloway recommends monitoring heart rate at a consistent time each day. He suggests wake-up time as one time to record the heart rate. If it is higher than average, he suggests skipping exercise or performing lighter exercise. I keep forgetting to do so--still working on making it a habit. However, today I noticed my Garmin Forerunner 965 smartwatch records heart rate and also indicates the wake-up time. So all I have to do is access the Garmin Connect web app on my desktop to see the value. The web app lets me select a section of the graph and zoom in, making it easy to see the 2-minute heart rate interval for the wake-up time. 👍🏼 The Garmin Connect mobile app allows me to see 2-minute interval values when I long-press and move my finger left or right. However, it does not seem to show the time I woke up, only the wake-up icon (⏰). It also does not seem to let me zoom in. Oh well--still can get a guesstimate. Today it was a jump in heart rate: the wake-up time was 7:25 a.m. and the 2-minute interval from 7:24-7:26 a.m. was 51 bpm; the next 2-minute interval from 7:26-7:28 a.m. was 58 bpm. So obviously as I rolled around or woke up my heart rate accelerated by 10-15%. It mostly stayed around the low 50's though. A 7-day average should let me establish a baseline. Anyway...the run today was hot. Initially I only intended to run a light run for 30-45 minutes. Went out slowly. Weather was 82 F, which is 22 degrees F over 60 F. Galloway suggests reducing target run pace by 30 seconds for each 5 degrees F over 60 F, so for 82 F, that is 82-60 = 22 / 5 = 4.4, or 2:12 slower than either ~9:00/mile run pace (marathon race pace; target = 10:50/mile overall pace) or ~9:15/mile run pace (maintenance pace; target = 12:50/mile overall pace). Winging it, I ended up with a 12:55/mile overall pace 😅 So right about where I should have been for the mid-day heat. Used leftover mineral sunscreen from vacation, so was whiter than usual, and the sweat beaded as I sweated profusely. The run felt mostly pleasant, however. Ended feeling pretty good. As I walked to warm up a bit, my right knee felt a bit tight. This went away almost right away and was not a problem. My left ankle still feels a bit sore. My lower back feels a bit sore. Still feeling dizzy at times when getting up or laying down 😵‍💫 Have not done Epley maneuvers due to forgetting. It does not happen all the time, and the dizziness goes away after I walk around. During the run, observed a vehicle pull safely to the shoulder along Interstate 880, with hazard lights flashing. They had tinted windows and it was impossible to see if they were in distress, so kept going. Took a bit of a new route away from the major streets through a residential area. Probably will do that again moving forward.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee slightly tight, left ankle a bit sore, lower back slightly sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, STōK Cold Brew coffee - flavor "Extra Bold Black" (24 ounces), banana, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Hershey's Miniatures (assorted, x5), Hawaiian Host Kona Coffee Milk Chocolate Macadamias (x4), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Costco Ahi Tuna Wasabi Poke & Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, Sierra Nevada - Oktoberfest 2024 Collaboration Festbier (12 oz), apple

Running Journal - 2024-08-26 (Off day)

Time: --
Resting heart rate: -- (15 minutes after exercise)
Weight (running clothes): --
Body Mass Index (BMI; note criticisms of BMI): -- (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): -- cal/day
Distance (running): --
Cumulative distance (2024; ignores XT days): 1,085.66 km (674.60 mi)
Calories burned: --
Average heart rate: --
Max heart rate: --
Weather at start: --
Terrain: --
Avg Pace: --
Best pace: --
Stinkiness air level (0=No smell; 10=☣️): --
Comments: Off day to recover a bit more after Sunday. All is well 🙂
Any irregular feelings, aches, pains, heart rate, and so forth?: --
Foods eaten today: --

Running Journal - 2024-08-25 (10-Mile Long Run)

Wild fennel (mature fruit)

Time: 6:19-8:26 a.m. (2 hours 7 minutes) 
Resting heart rate: 81 (15 minutes after exercise)
Weight (running clothes): 84.64 kg (186.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,030 cal/day
Distance (running): 16.11 km (10.01 mi)
Cumulative distance (2024; ignores XT days): 1,085.66 km (674.60 mi)
Calories burned: 1,247 kcal
Average heart rate: 117 bpm
Max heart rate: 172 bpm
Weather at start: sunny ☀️ 15° C (59.0° F), Humidity 74% Wind: 2 km/h
Terrain: 174 ft elevation gain
Avg Pace: 12'39" /mile
Best pace: 12'39" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (slightly stinky)
Comments: 10-mile long run ✅ Did 4 of 4 habits due to longer run: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ Pre-dawn start. Civil twilight began at 6:06 a.m., with the sunrise at 6:31 a.m. (though obscured for a bit longer due to foothills). Listened to audiobook "Arthur Ashe: A life" Slow start: ran a 14-minute mile #1. Then picked up the pace a bit. Target pace was 12:40/mile overall pace ✅ Fellrnr's wiki page suggests 2 alternatives for training two minutes slower than marathon overall 10:40/mile pace: 1) 12:41/mile overall pace at 9:17/mile run pace in 1:00/1:00 run/walk intervals; and 2) 12:49/mile overall pace at 9:26/mile run pace in 0:30/0:30 run/walk intervals. I did the former. Probably slightly faster, as I neglected to pause my watch while taking photos along the Coyote Creek Trail (part of the Don Edwards San Francisco Bay National Wildlife Refuge). Today I saw two hares. Also passed several dozen snowy egrets. "A congregation of egrets has many collective names including skewer, siege, sedge, wedge, and congregation." No gnats today, thankfully. Successfully used the wallet feature on my Garmin Forerunner 965 smartwatch (via Revolut credit card I have linked to Garmin Pay, with pre-loaded funds). My hamstrings felt sore in the 2nd half. Tried to focus on Galloway-recommended initialism C-H-P: Chest-Hips-Posture. It does help when I extend myself vertically: I can feel my core and upper body muscles engaged which seems to free up the lower half for striding more easily. Passed someone working early on a bucket lift, lifted next to an electrical line.
Any irregular feelings, aches, pains, heart rate, and so forth?: Sore hamstrings; left ankle a bit sore; lower back slightly sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, STōK Cold Brew coffee - flavor "Extra Bold Black" (8 ounces), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x2), Clif Bar - Peanut Butter Banana with Dark Chocolate (68g), Gatorade Gatorlyte Electrolyte Beverage - Cherry Lime (20 Oz), ONE BARS Maple Glazed Doughnut Flavored Protein Bar (60g)

Running Journal - 2024-08-24 (Off day)

Time: 10:33 p.m.
Resting heart rate: 58
Weight (running clothes): 85.73 kg (189.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,047 cal/day
Distance (running): --
Cumulative distance (2024; ignores XT days): 1,069.55 km (664.59 mi)
Calories burned: -- kcal
Average heart rate: -- bpm
Max heart rate: -- bpm
Weather at start: clear 🌖 18° C (64.4° F), Humidity 77% Wind: 8 km/h
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Off day. Early morning run for coffee to a unionized Starbucks in downtown San Jose. Then shopping at Cost Plus World Market, then Target, then back to San Pedro Square for lunch, then Costco, then home. Watched The Color Purple, then sat on the couch and watched random Doctor Who reruns on the free with ads channel ("The Ribos Operation"). Have not planned what my Sunday run will look like. Maybe something like a 7-10 mile maintenance run. Fellrnr's wiki page suggests 2 alternatives for training two minutes slower than marathon overall 10:40/mile pace: 1) 12:41/mile overall pace at 9:17/mile run pace in 1:00/1:00 run/walk intervals; and 2) 12:49/mile overall pace at 9:26/mile run pace in 0:30/0:30 run/walk intervals.
Any irregular feelings, aches, pains, heart rate, and so forth?: Lower back a bit sore, big toes a bit numb
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Hershey's Miniatures (assorted, x5), cheese bagel with Philadelphia Reduced Fat Cream Cheese, ham & cheese sandwich (x0.5), Amy's Cheddar Cheese, Bean & Rice Burrito with salsa & Wholly Organic Smashed Avocado (2 oz), Jora Peruvian food - fried plantains (x0.5) & Chicha Morada (x0.5) & Maracuya (x0.5) & Combinado (1/2 Mazamorra + 1/2 Rice Pudding) (x0.5) & Chicken & Cilantro (Aguadito De Pollo) (x0.5) & vegetarian empenadas (x0.5), Starbucks - Cappucino & butter croissant, Zapp's Kettle Potato Chips Evil Eye (x0.25),

Running Journal - 2024-08-23

Time: 5:49-6:29 p.m. (40 minutes) 
Resting heart rate: 79 (15 minutes after exercise)
Weight (running clothes): 84.64 kg (186.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,030 cal/day
Distance (running): 4.36 km (2.71 mi)
Cumulative distance (2024; ignores XT days): 1,069.55 km (664.59 mi)
Calories burned: 318 kcal
Average heart rate: 104 bpm
Max heart rate: 131 bpm
Weather at start: partly sunny ⛅ 21° C (69.8° F), Humidity 56% Wind: 19 km/h
Terrain: 108 ft elevation gain
Avg Pace: 14'56" /mile
Best pace: 14'30" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (slightly stinky)
Comments: Pleasantly breezy & humid late-afternoon run. Did 2 of 4 habits, skipping 2 as shorter run: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ Ran with Dawn. This was an easy jogging pace around the neighborhood. Dawn's Achilles flared up a bit about halfway through, so we walked as needed. Ended running. Looking forward, not sure what this Sunday will bring. Have not thought about mileage. I ran a half marathon last Sunday, so something about half that distance seems about right. Maybe 7 miles.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle a bit sore; big toes still a bit numb; lower back a bit sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, STōK Cold Brew coffee - flavor "Extra Bold Black" (16 ounces), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, banana, Kirkland Signature Sparkling Water - Lime (12 oz), Hershey's Miniatures (assorted, x5), plain bagel with Good & Gather Whipped Strawberry Cream Cheese Spread, plain bagel with deli turkey slices & Wholly Organic Smashed Avocado (2 oz)

Running Journal - 2024-08-22 (Off day)

 Just an off day to recover a bit more.

Running Journal - 2024-08-21

Flowering trees

Time: 10:53-11:48 a.m. (55 minutes) 
Resting heart rate: 73 (hours afterward)
Weight (street clothes): 83.91 kg (185.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,019 cal/day
Distance (running): 7.50 km (4.66 mi)
Cumulative distance (2024; ignores XT days): 1,065.19 km (661.88 mi)
Calories burned: 615 kcal
Average heart rate: 132 bpm
Max heart rate: 169 bpm
Weather at start: sunny ☀️ 24° C (75.2° F), Humidity 46% Wind: 11 km/h
Terrain: 98 ft elevation gain
Avg Pace: 11'48" /mile
Best pace: 11'34" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: First running day since the half marathon on Sunday. Did 3 of 4 habits: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ Weather was pleasant. Ran through perfume from flowering trees along the route 💜 Guessed at what run pace to do for a mid-week maintenance run, settling on 9:17/mile pace in a 1:00/1:00 run/walk interval. Kept running too fast 😛 Fellrnr's wiki page suggests 2 alternatives for training two minutes slower than marathon overall 10:40/mile pace: 1) 12:41/mile overall pace at 9:17/mile run pace in 1:00/1:00 run/walk intervals; and 2) 12:49/mile overall pace at 9:26/mile run pace in 0:30/0:30 run/walk intervals. I chose the former, but ended up with an average 11'48"/mile overall pace, not 12'41"/mile overall pace. Remembered the Galloway-recommended initialism C-H-P: Chest-Hips-Posture. This helps. Felt pretty good throughout the run. Running faster felt pretty good in 1-minute intervals. Bit surreal when I pause and think about my body actually strong enough to sustain a 10'40"/mile overall pace like it did on Sunday. Remembering my 2006-07 running efforts and how 12-minute/mile pace felt tough. I am a bit "off-schedule" at the moment. I am through my initial goal of the San Francisco Marathon, and the secondary goal of the San Francisco Giant Race Half Marathon. Nothing left on the schedule until another race in November. Took some time to look at upcoming races. A few seem like rough fits. I'm not sure how to properly recover/prepare between marathons & half marathons 3 weeks apart. 🤔 I'm feeling mostly OK. Still a bit dizzy--could it be related to tension in my upper back?
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle a bit sore; big toes still a bit numb
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, espresso (x2), plain bagel with Good & Gather Whipped Strawberry Cream Cheese Spread, blackberries, Sierra Nevada - Oktoberfest 2024 Collaboration Festbier (12 oz), banana, leftover chicken green curry, leftover grilled chicken amigos bowl, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz,

Running Journal - 2024-08-20 (Off day)

 Just an off day to recover a bit more. Looked up a few races in the coming weeks.

Running Journal - 2024-08-19 (Walking)

Time: 6:37-7:22 p.m. (45 minutes) 
Resting heart rate: 82 (sometime in the mid-afternoon)
Weight (street clothes): 85.64 kg (188.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,045 cal/day
Distance (running): 3.06 km (1.90 mi)
Cumulative distance (2024; ignores XT days): 1,057.69 km (657.22 mi)
Calories burned: 209 kcal
Average heart rate: 76 bpm
Max heart rate: 86 bpm
Weather at start: sunny ☀️ 23° C (73.4° F), Humidity 38% Wind: 13 km/h
Terrain: 49 ft elevation gain
Avg Pace: 23'18" /mile
Best pace: 23'18" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Just a walking day around the neighborhood with Dawn.

Running Journal - 2024-08-18 (San Francisco Giant Race - Half Marathon)

Time: 7:01-9:21 a.m. (2 hours 20 minutes; unofficial chip time: 2:20:03) 
Resting heart rate: 67 (several hours after exercise)
Weight (street clothes): 84.73 kg (186.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,031 cal/day
Distance (running): 21.32 km (13.25 mi)
Cumulative distance (2024; ignores XT days): 1,057.69 km (657.22 mi)
Calories burned: 1,760 kcal
Average heart rate: 149 bpm
Max heart rate: 185 bpm
Weather at start: mostly sunny 🌤️ 16° C (60.8° F), Humidity 95% Wind: 5 km/h
Terrain: 197 ft elevation gain
Avg Pace: 10'35" /mile
Best pace: 10'19" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: San Francisco Giant Race - Half Marathon done ✅ Pleased with the result 🙂 My first half marathon. As mentioned after the San Francisco Marathon, I have under-trained the last six months. This represents the first race I have completed at an overall pace of 10:41/mile. Weather was perfect. Feeling slightly exhausted afterward, but no injuries. 

Pre-race

Race gear laid out the day before

Night before: Pinned the bib to my shirt and already added my credit card, ID, and hotel room key to the back pocket. Remembered to switch my Android phone Battery Protection setting from Maximum (stops charging at 80%) to Basic (charges to 100%).✅Asleep around 10:30-11:00 p.m. 

Awoke at 5:00 a.m. Drank water. Showered, shaved. Did the 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ In my front shorts pocket I placed two bags of GU Energy gummies, a phone, a mask, and earbuds. Brewed a coffee using the in-room single-serving pod coffee maker. Ate a Clif Bar (Chocolate Brownie) we had picked up in Newark at Safeway on the way to SF the day before. 

Dawn and I signed-up for this race. We made our way to the hotel lobby around 6:15 a.m., with the goal of arriving at the starting line around 6:30 a.m. The coffee shop (Twyne) in the hotel lobby was already open and serving customers. We had thought it opened at 6:30 a.m., so it must have opened early. Hotel Luma uses robots to deliver items to hotel rooms. They have several Relay Robotics Hotel Delivery Robots. Almost everything in Hotel Luma has their branding: cups, robes, slippers, etc. Video of Hotel Luma robot in action. We reserved the room a few days before the race via Expedia. It was just a few blocks from the race start. Room was new and very thoughtfully appointed with automatic shutters, climate control, outlets, charging, etc. 

Weather was pleasant and fine for short-sleeved tee shirt and shorts. At the starting line we passed a rather long line of runners paying for race-day bib pickup. One person handled the payment ($30 or $20 per bib, I saw two different prices listed). Another table distributed the bibs. 

There was just the one corral, divided into A (< 8:00/mile pace), B (8:00-11:00/mile pace), and C (everyone else). One person on a handcycle briefly waited by us before moving ahead to Corral A. We chose to stand on the right behind the very loud speaker. This meant we did not clearly hear the talent as they spoke, but it was OK. We watched people shake out, they played the national anthem, etc., and started the race right on time. Ate the first of my GU energy gummies about 10 minutes before the race started. Dawn and I kissed goodbye and I was off. She planned to walk the 10K distance due to lingering Achilles pain. 

Miles 1-3 (Starting Line to Fort Mason)

Starting at Oracle Park, it took about 1 mile to get to the starting line of the San Francisco Marathon, by the Ferry Building. The sun had risen at 6:27 a.m., so plenty bright. Easy to see the cobblestones. I stayed right and ran along sidewalks again. Went with the flow for the first 10 minutes or so, warming up. Got my audiobook going (Arthur Ashe). Ran with 2:30/1:00 run/walk intervals. Ran at a 9:00/mile run pace. Got up to this pace around the 4th or 5th interval and did pretty well maintaining it. Coit Tower top was fogged-in. The course split off from the Embarcadero around Pier 39. We ran up a block at Hyde St (past the Hyde St & Beach St Cable Car turnaround), then up Polk St, then up a block at Van Ness. Some guy was out on their balcony yelling at the top of their lungs at people walking up the hill. WTF. 👀 Ran fast downhill on Bay Street 🙂 Hoped my heel lock lacing held up and protected the toenails on my big toes (it seems to have done so). At the 45-minute mark, ate more GU energy gummies. They suggested 5 minutes before and every 45 minutes thereafter. Finished the pack and threw away the wrapper in a can by the the 7-minute "The Fitness Court" public outdoor exercise gym.

Miles 4-6 (Fort Mason to turn-around at Golden Gate Bridge to Torpedo Wharf / Crissy Field) 

This is my third race at Crissy Field in 2 months. Very familiar 😅 Still beautiful. A flock of Canadian geese flew overhead in formation. The Golden Gate Bridge was fogged-in, but lifting. A fog horn sounded periodically. During miles 4-5 I felt a bit of soreness in my right hamstring. Continued hoping it would go away (it did). The turnaround point was just past Torpedo Wharf--felt a bit of pleasant surprise at this as I had expected (without checking) that the turnaround would happen at the end of Marina Drive, like during the SF Marathon. Near Torpedo Wharf we split from the original paved path and took the San Francisco Bay Trail. This was noticeably more difficult to maintain my run pace on, but did the best I could. Before doing this I grabbed another water from the aid station 🙂 I took water at every stop. I sweated a lot, but did not feel dehydrated.

Miles 7-10 (Crissy Field to Pier 29)

After Crissy Field Marsh, we rejoined Mason Street via Javowitz Street. Back to paved roads ✅ Honestly do not remember much from this section. I was fading a bit. Passed people getting coffees from Equator Coffees at Fort Mason. Then ascended the hill of Great Meadow Park at Fort Mason. I thankfully had a walk break as I went up the hill 🙂 Humbled by several people with energy to zoom past. Zoomed down the relatively steep road toward the Aquatic Park Pier. At Aquatic Cove, I believe people used the stone seats to change in/out of cold-water gear. Spotted a number of people swimming. Ran back by Fisherman's Wharf, which now had noticeably more pedestrians wandering around, waiting for shops to open. Mentally, reaching this distance and ticking down the miles makes a big difference. Even getting to "just" 6 miles left--that is a 10K 🙂 My energy here starts flagging. When I run, I am not hitting my run pace target.

Miles 11-13.1 (Pier 29 to Finish Line at SF Giants Stadium) 

This section had shade from the various pier buildings, which felt very nice. The Salesforce tower was fogged-in at the top, and the sunlight reflections shone through the fog. 🌫️ During one walk break near the end, a woman ran past and encouraged me--"the end is just there, keep going!" 🙂 It was very sweet. The next run section I zoomed ahead. Before the ballpark, I took a quick walk break to catch my breath, then ran around the back side and entered a nondescript door 👀 It led directly to the outfield warning track, and there was the finish line just a few more meters ahead. Dawn saw me first and was waving. Very happy to see her again! Crossed the finish and didn't notice my time. Got the finisher medal. Walked around the ballfield with Dawn, taking selfies and watching the Tube Man flapping around (they were illustrated with various players from various years). Walked up the stadium steps to the concourse level. Looked for the solutions table to inquire about the Doubleheader challenge medals. Collected snacks. Exited out to Willie Mays Plaza where someone had directed us and the solutions table said they would mail the Doubleheader challenge medals. Remember feeling pretty good emotionally at the finish. I had made my time goal ✅ The night before I had some doubts as to whether I might have enough endurance to maintain a 10:40/mile overall pace for a half marathon (~2:20 finish). I had run a 2:28 half marathon during the SF Marathon, about 8 minutes over--but with a challenging hilly course. Just did not know until I did it. 🙂 

Post-Race / Reflections

Walked back to the hotel, showered, checked-out, and went for brunch. Hosts told us Plow had a 1.5-2 hour wait 😛 So we went a block further to Parker Potrero. It was slow but the food tasted great. 😋 Drove home, did laundry, and reset the house for the coming week. No rest!

What worked:

• Anti-chafing: legs & chest 
• Race prep: laying out everything the night before
• Masking
• Hotel & logistics
• Audiobook
• Weather: perfect
• Magnesium lotion: relaxed Achilles & muscles after the race (also could have used it the night before)
  
• Watch fully charged and drained to about 70%
• Charged phone to 100%
• Ran overall target pace
• Fueled better via GU energy gummies
• Earbuds lasted the 2+ hours
• Toes protected on downhills via heel-lock lacing
• Corral chute positioning was OK 
• Race your pace: Remembered as I began to race my pace, as lots of runners only going 5K/10K distance
  

Improvements:

• Review fueling for continuous marathon goal distance (i.e., without assuming access to convenience store/home)
• Hill training (build-up quads, etc.)
• Shorts with more pockets (?)
• Pace: Review course hills & determine if better to Conserve energy on the hilly

Any irregular feelings, aches, pains, heart rate, and so forth?: Big toes still a bit numb, slight soreness in right hamstring, Achilles slightly sore
Foods eaten today: Keurig pod coffee maker - Starbucks Pike Place Roast (8 oz), Clif Bar - Chocolate Brownie, GU Energy Chews (Strawberry x1, Pomegranate Blueberry x1), banana, Rivals Stuffed Snacks - Late Night Pizza (28g), Parker Potrero - coffee (16 oz) & pesto Benedict with smoked salmon

Running Journal - 2024-08-16

Time: 6:27-6:54 p.m. (27 minutes) 
Resting heart rate: 80 (15 minutes after exercise)
Weight (running clothes): 84.37 kg (186.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,026 cal/day
Distance (running): 2.96 km (1.84 mi)
Cumulative distance (2024; ignores XT days): 1,036.37 km (643.97 mi)
Calories burned: 219 kcal
Average heart rate: 105 bpm
Max heart rate: 119 bpm
Weather at start: sunny ☀️ 24° C (75.2° F), Humidity 41% Wind: 22 km/h
Terrain: 92 ft elevation gain
Avg Pace: 14'43" /mile
Best pace: 14'30" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Last pre-race maintenance run. Did 2 of 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ Ran with Dawn. Easy pace. Was up late last night. Spent my day resetting the house: vacuuming, laundry, etc. Soaked in our tub with bath salts for a while, then napped until Dawn came home. Challenging to pull myself out the door. The run was fine though. Dawn felt soreness in her Achilles, so we walked a the last 3-5 minutes, which ended up being just fine. Tomorrow is the race expo which begins at 9:00 a.m. Tonight is packing & preparation.
Any irregular feelings, aches, pains, heart rate, and so forth?: Big toes still a bit numb
Foods eaten today: Oatmeal & raspberries & blueberries, espresso, everything bagel with salmon & Wholly Organic Smashed Avocado (2 oz), Waterloo sparkling water (Cherry Limeade) - 12 oz, Sierra Nevada - Oktoberfest 2024 Collaboration Festbier (12 oz), banana, blackberries, Everyday Dal - Black Lentil & Tomato & Cumin with Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz & Stonefire Mini Naan Flatbread (x2), Maui Fruit Jewels - Lahaina - Collection of Hawaii Fruits, Wines and Spices (x1)

Running Journal - 2024-08-15 (Off day)

Roark - Alta 5" Shorts (Color: Costa)

Time: 11:00 p.m.
Resting heart rate: 57 
Weight (street clothes): 85.46 kg (188.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,042 cal/day
Distance (running): --
Cumulative distance (2024; ignores XT days): 1,033.41 km (642.13 mi)
Calories burned: -- kcal
Average heart rate: -- bpm
Max heart rate: -- bpm
Weather at start: --
Terrain: -- ft elevation gain
Avg Pace: -- /mile
Best pace: -- /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Taking an off day. Thought about XT on the stationary recumbent cycle, but too busy. Probably OK to taper as I prepare for Sunday half-marathon. Booked hotel & parking. Realized due to schedule conflict we may have to pickup our bibs on race day for an extra fee 😛 We will not be able to make the Saturday race expo, which runs from 9:00-4:00 p.m. Updated my Garmin smartwatch workouts to note the run pace for each. ✅ Hard to believe it has been 3 weeks since the SF Marathon! Reviewed my "improvement" notes from the SF Marathon, and realized I still do not have a reliable fueling strategy. No time to really establish one. I have energy gummies. Shown above is the Roark - Alta 5" Shorts (Color: Costa;  Item #207190) I purchased on August 5 from REI--just before vacation. Out of many shorts we looked at, this one actually has a roomy back pocket for a phone. It also has roomy back-side pockets for keys & credit cards. I wore them on Wednesday and they seem to work OK. I did not try putting my phone in the back pocket as I was monitoring a mobile game. We had gone to REI buy new boots for Dawn, to give her toes some relief. At that time, I also purchased: Honey Stinger Waffle & Honey Stinger Gluten-Free Waffle, and GU Energy Chews (Strawberry). Also purchased 2 bags of Tailwind Nutrition - Recovery Drink Mix (Chocolate). Nice thing about using the REI credit card--many of these purchases are offset by the kickbacks given by the credit card companies. 😛
Any irregular feelings, aches, pains, heart rate, and so forth?: N/A
Foods eaten today: Oatmeal & raspberries & blueberries, espresso (x2), everything bagel with Bonne Maman Four Fruits Preserves, Waterloo sparkling water (Cherry Limeade) - 12 oz, mixed salad greens with baked salmon & cherry tomatoes & croutons, Sun Tropics - Thai Vegetable Curries with Jasmine Rice, Sierra Nevada - Oktoberfest 2024 Collaboration Festbier (12 oz), Nature's Bakery Fig Bar - 2 oz twin pack (Blueberry), everything bagel with Wholly Organic Smashed Avocado (2 oz), Trader Joe's Spanish Manzanilla Olives with Pimento Paste (x10), banana, blackberries

Running Journal - 2024-08-14

Time: 6:42-7:37 p.m. (55 minutes) 
Resting heart rate: 95 (15 minutes after exercise)
Weight (running 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): 7.40 km (4.60 mi)
Cumulative distance (2024; ignores XT days): 1,033.41 km (642.13 mi)
Calories burned: 590 kcal
Average heart rate: 129 bpm
Max heart rate: 156 bpm
Weather at start: sunny ☀️ 23° C (73.4° F), Humidity 54% Wind: 16 km/h
Terrain: 98 ft elevation gain
Avg Pace: 12'03" /mile
Best pace: 11'52" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: First post-vacation maintenance run. For about 9 days I have mostly rested. Did 2 of 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ Listened to an audiobook. Got out to the street and realized I had not refreshed my memory on what workout to choose. I noticed the 1:00/1:00 run-walk workout was added, so I guessed that was the choice, at a 9:00/mile run pace. However, I see now Fellrnr's wiki page suggests 2 alternatives for training two minutes slower than marathon overall 10:40/mile pace: 1) 12:41/mile overall pace at 9:17/mile run pace in 1:00/1:00 run/walk intervals; and 2) 12:49/mile overall pace at 9:26/mile run pace in 0:30/0:30 run/walk intervals. Based on my body feedback, I am not (yet) up to a 9:00/mile run pace for 2:30/1:00 run/walk pace = 10:40/mile overall marathon race pace. I can do it for about an hour, but it feels like I am straining. I'm adding a note to update the titles of these Garmin workouts on my watch to clarify the run pace. Forgot about the Galloway-recommended initialism C-H-P: Chest-Hips-Posture. I had tried that 1.5 weeks ago but did not review before the run. Due to work, cleaning, & post-vacation unpacking, etc., I was busy all day. I have a half-marathon coming up Sunday which I am pretty confident I can do...possibly not at 2 hours 20 minutes overall time, but (?) At least it is flat. After this weekend, my next half-marathon race is in mid-November. I have a blank training schedule after this week, heh. After the mid-November race, I have nothing else scheduled (yet) through the end of the calendar year.
Any irregular feelings, aches, pains, heart rate, and so forth?: Big toes still a bit numb, hamstrings a bit sore
Foods eaten today: Oatmeal & maple syrup, espresso (x2), Tropical Fields Peanut Butter Mochi (15g; x2), everything bagel with Just Jan's Spiced Plum butter, everything bagel with Wholly Organic Smashed Avocado (2 oz), lemonade (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Organic Chicken & Vegetable Dumpling Potstickers (x12) & Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, Waterloo sparkling water (Cherry Limeade) - 12 oz, Dick Taylor Chocolate - Milk choclate malt balls (x4)

Running Journal - 2024-08-04 (10-mile Long Run)

Stance Run Light Tab (Jade) socks

 Feetures Elite Max Cushion No Show Tab (Atmospheric Blue) socks

Aromatic wood mulch

Time: 5:56-8:03 a.m. (2 hours 7 minutes) 
Resting heart rate: 59 (hours after exercise)
Weight (street clothes): 84.73 kg (186.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.6 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,031 cal/day
Distance (running): 16.11 km (10.01 mi)
Cumulative distance (2024; ignores XT days): 1,026.01 km (637.53 mi)
Calories burned: 1,245 kcal
Average heart rate: 119 bpm
Max heart rate: 153 bpm
Weather at start: overcast ☁️ 15-16° C (59.0-60.8° F), Humidity 88% Wind: 0-9 km/h
Terrain: 154ft elevation gain
Avg Pace: 12'43" /mile
Best pace: 12'22" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: 10-mile long run--first since San Francisco Marathon last Sunday. Did all 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ Listened to an audiobook. Started before sunrise. This run snuck up me. One week has already passed since the San Francisco 2024 marathon 👀 Where does the time go? Weather this morning was perfect: cool & humid. Rebooted Garmin Forerunner 965 smartwatch & my phone before I heard the workout interval voice announce the interval. Not sure why, but sometimes it does not seem to work (?) After that no trouble. On Saturday, visited Fleet Feet Menlo Park and purchased three pairs of socks: 1)  Stance - Run Light Tab (Jade) #190107548182; 2) Feetures Elite Max Cushion No Show Tab #840557157938 (Atmospheric Blue); and 3) Feetures Elite Light Cushion No Show Tab #840557157655 (Atmospheric Blue). Also got a pack of GU Energy Chews Singles. Today I tried socks #2, with max cushion. It was OK. My feet felt cushioned but a bit sweaty. Due to prescription medication, did not have cereal & milk before I left home, but did have water & GU energy gel - Espresso Love. It was OK. At mile 5, I stopped at a convenience store and purchased a 20-ounce mixed berry electrolyte drink and had a Clif Energy Gel. Trying both energy gel flavors for the first time--both OK. Adjusted my form a bit today after re-reading Galloway's "Marathon - You Can Do It!" and also watching video "2024 San Francisco Marathon First Place Winner Female" which showed the running form of winner Jenna Wolfrum. Her cadence sounded like a horse clip-clop. Galloway recommended initialism C-H-P: Chest-Hips-Posture. I worked to keep my hips forward and my chest a bit higher, and not lean forward or backward. I forgot about the puppet metaphor but that might have also helped. Whether or not it all helped, I am not sure just yet, but I did try to stay mindful & focused on my form. I used run/walk intervals of 2:30/1:00. The run pace of my run/walk intervals was ~11:00/mile. This represents the first long run at this new run pace, in response to clarification from Fellrnr's wiki page "Galloway Run Walk Paces": For a 4:40 marathon time goal, it lists a marathon race pace of 10:41/mile overall pace (8:59/mile run pace & 20:00 walk pace). Galloway recommends running long runs 2-minutes slower. I extrapolated from this and ran a 12:40/mile overall pace (11:00/mile run pace in 2:30/1:00 intervals). However, I see now Fellrnr's wiki page suggests running the 12:41/mile overall pace with a 9:17/mile run pace in 1:00/1:00 run/walk intervals. This actually sounds more reasonable to me--I always wondered how one trains to run faster without really running faster, and this seems to answer it. I run almost as fast (9:17/mile in training, and 8:59/mile in the race), which seems like just an incremental difference--not 2:00/mile difference. So moving forward I will adopt this as my run/walk strategy. This also requires way more intervals: so will need to update my workout to add more 40-repeat intervals blocks 😅 I had just enough for 28-mile long run with 2:30/1:00 run/walk intervals, so 1:00/1:00 run/walk intervals will presumably require many more. Back to the run itself: the focus on form, combined with the run pace left me feeling sore in my gluts at about the 5-mile point. My right knee also felt a bit sore. These eventually subsided (and tonight I am OK). Hydration and another energy gel (Chocolate) helped, but I still felt a bit sore. I had no problem maintaining the pace to the end though. I included a photo of a pile of aromatic mulch that I enjoyed just after the halfway point. 💜 Smelled the fennel plants again. Pressed my hand against large fan palms. Today I attempted to use the wallet feature on my Garmin Forerunner 965 smartwatch, but the card was declined. 😛 Luckily still had my physical card. Turns out the Revolut credit card I have linked to Garmin Pay did not have funds loaded. So fixed that tonight. Garmin Pay is not as widely supported by banks (full list). The Coyote Creek Lagoon Trail (2.18 miles), part of the Don Edwards San Francisco Bay National Wildlife Refuge, was wonderful as always. Lots of gnats (which did not notice on my calves until I got home 😝). Passed only one pedestrian smoking a cigarette near a sluice gate (possibly fishing). Finished the run and walked for about a half-mile. 
Any irregular feelings, aches, pains, heart rate, and so forth?: Right hamstring sore, right knee a bit sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, GU Energy Gel - Espresso Love, Clif Shot Energy Gel - Chocolate, Gatorade Gatorlyte Electrolyte Beverage - Mixed Berry (20 Oz), Westfield Valley Fair - Caffé Central: Cappuccino & Bacon & cheese quiche (x0.5) with beet salad & salted caramel brownie (x0.5), banana (x0.5), Kirkland Signature Cheese Pizza - 18.25 oz with added sliced black olives & artichoke hearts (x0.5), Kirkland Signature Sparkling Water - Lime (12 oz), Hershey's Miniatures (assorted, x5), Tropical Fields Peanut Butter Mochi (15g; x2), pear brandy cordial,

Running Journal - 2024-08-02

Time: 9:08-10:06 a.m. (58 minutes) 
Resting heart rate: 76 (15 minutes after exercise)
Weight (street clothes): 84.37 kg (186.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,026 cal/day
Distance (running): 3.36 km (2.09 mi)
Cumulative distance (2024; ignores XT days): 1,009.90 km (627.52 mi)
Calories burned: 229 kcal
Average heart rate: 74 bpm
Max heart rate: 86 bpm
Weather at start: sunny ☀️ 19° C (66.2° F), Humidity 76% Wind: 5 km/h
Terrain: 46 ft elevation gain
Avg Pace: 27'49" /mile
Best pace: 19'50" /mile
Stinkiness air level (0=No smell; 10=☣️): 2/10 (slightly stinky)
Comments: Just a walking day. Groceries.
Any irregular feelings, aches, pains, heart rate, and so forth?: Toes still bit sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso (x2),

Running Journal - 2024-08-01

Time: 9:42-10:22 a.m. (40 minutes) 
Resting heart rate: 90 (15 minutes after exercise)
Weight (running clothes): 84.37 kg (186.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.5 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,026 cal/day
Distance (running): 6.05 km (3.76 mi)
Cumulative distance (2024; ignores XT days): 1,009.90 km (627.52 mi)
Calories burned: 502 kcal
Average heart rate: 144 bpm
Max heart rate: 165 bpm
Weather at start: sunny ☀️ 18° C (64.4° F), Humidity 82% Wind: 3 km/h
Terrain: 82 ft elevation gain
Avg Pace: 10'42" /mile
Best pace: 10'36" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (slightly stinky)
Comments: First maintenance run after realizing I was under-training. It was a bit of a stretch, but completed 👍🏼 Ran ~9:00/mile run pace and walked ~20:00/mile walk pace in 2:30/1:00 minute intervals. This resulted in the desired ~10:40/mile overall marathon goal pace 🌟 To improve: run a bit slower to warm up for longer (maybe ~1 mile at 9:30/mile run pace?). It was above 60 F with high humidity, so maybe also dial back a bit as needed. Did 3 of the 4 things I should always do--skipping 1 due to shorter time/distance: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ Forgot my earbuds so no audiobook. Left hamstring felt a bit tight. This run felt more like a run instead of jogging. I saw the doctor on Monday about my bruised toenails. He diagnosed it as OK: subungual hematoma. 90% chance the toenail will just grow out normally. We decided not to make a hole in the toenail (trephination!) and drain the blood, as it may slightly risk infection. It might take up to 1 year to fully grow out the toenail. I wonder if my New Balance 860v14 Fresh Foam X shoes are a half-size too small. I had noticed my left toenail slightly brushing the toe box while trying them on in the store, even though we agreed there seemed plenty of room. I've already logged 125 of 400 miles on these shoes (~31%) since purchasing them on June 29. With the heel lock lacing, I have had reduced pain from my foot shifting in the toe box. 👍🏼
Any irregular feelings, aches, pains, heart rate, and so forth?: Slightly sore right calf & knee, sore quads
Foods eaten today: Kashi GO Original Cereal with nonfat milk, espresso (x2),Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz