Running Journal - 2024-08-27

Time: 11:17-12:14 p.m. (57 minutes) 
Resting heart rate (wake-up): 58
Weight (running clothes): 83.28 kg (183.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.2 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,010 cal/day
Distance (running): 7.11 km (4.42 mi)
Cumulative distance (2024; ignores XT days): 1,092.78 km (679.02 mi)
Calories burned: 569 kcal
Average heart rate: 122 bpm
Max heart rate: 149 bpm
Weather at start: sunny ☀️ 28° C (82.4° F), Humidity 42% Wind: 6 km/h
Terrain: 82 ft elevation gain
Avg Pace: 12'55" /mile
Best pace: 12'32" /mile
Stinkiness air level (0=No smell; 10=☣️): 3/10 (noticeably stinky)
Comments: 10-mile long run ✅ Did 2 of 4 habits due to shorter run: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ Hot weather 🥵 My weight was back in line with my trendline average today (water loss?). It was ~188 pounds in January and not is ~184 pounds. Lots more muscle now 💪🏼 Metric tracking update: Galloway recommends monitoring heart rate at a consistent time each day. He suggests wake-up time as one time to record the heart rate. If it is higher than average, he suggests skipping exercise or performing lighter exercise. I keep forgetting to do so--still working on making it a habit. However, today I noticed my Garmin Forerunner 965 smartwatch records heart rate and also indicates the wake-up time. So all I have to do is access the Garmin Connect web app on my desktop to see the value. The web app lets me select a section of the graph and zoom in, making it easy to see the 2-minute heart rate interval for the wake-up time. 👍🏼 The Garmin Connect mobile app allows me to see 2-minute interval values when I long-press and move my finger left or right. However, it does not seem to show the time I woke up, only the wake-up icon (⏰). It also does not seem to let me zoom in. Oh well--still can get a guesstimate. Today it was a jump in heart rate: the wake-up time was 7:25 a.m. and the 2-minute interval from 7:24-7:26 a.m. was 51 bpm; the next 2-minute interval from 7:26-7:28 a.m. was 58 bpm. So obviously as I rolled around or woke up my heart rate accelerated by 10-15%. It mostly stayed around the low 50's though. A 7-day average should let me establish a baseline. Anyway...the run today was hot. Initially I only intended to run a light run for 30-45 minutes. Went out slowly. Weather was 82 F, which is 22 degrees F over 60 F. Galloway suggests reducing target run pace by 30 seconds for each 5 degrees F over 60 F, so for 82 F, that is 82-60 = 22 / 5 = 4.4, or 2:12 slower than either ~9:00/mile run pace (marathon race pace; target = 10:50/mile overall pace) or ~9:15/mile run pace (maintenance pace; target = 12:50/mile overall pace). Winging it, I ended up with a 12:55/mile overall pace 😅 So right about where I should have been for the mid-day heat. Used leftover mineral sunscreen from vacation, so was whiter than usual, and the sweat beaded as I sweated profusely. The run felt mostly pleasant, however. Ended feeling pretty good. As I walked to warm up a bit, my right knee felt a bit tight. This went away almost right away and was not a problem. My left ankle still feels a bit sore. My lower back feels a bit sore. Still feeling dizzy at times when getting up or laying down 😵‍💫 Have not done Epley maneuvers due to forgetting. It does not happen all the time, and the dizziness goes away after I walk around. During the run, observed a vehicle pull safely to the shoulder along Interstate 880, with hazard lights flashing. They had tinted windows and it was impossible to see if they were in distress, so kept going. Took a bit of a new route away from the major streets through a residential area. Probably will do that again moving forward.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee slightly tight, left ankle a bit sore, lower back slightly sore
Foods eaten today: Kashi GO Toasted Berry Crisp Cereal with nonfat milk, STōK Cold Brew coffee - flavor "Extra Bold Black" (24 ounces), banana, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Hershey's Miniatures (assorted, x5), Hawaiian Host Kona Coffee Milk Chocolate Macadamias (x4), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Costco Ahi Tuna Wasabi Poke & Bibigo Cooked Sticky White Rice Medium Grain - 7.4 oz, Sierra Nevada - Oktoberfest 2024 Collaboration Festbier (12 oz), apple