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)