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,