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