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)