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,