Running Journal - 2024-09-01

Gatorade Gatorlyte Electrolyte Beverage - Lime Cucumber (20 Oz), Clif Bar - Blueberry Almond Crisp (68g)

Time: 4:20-6:27 p.m. (2 hours 7 minutes)
Resting heart rate (wake-up): 57 bpm
Weight (running clothes): 83.46 kg (184.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.3 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,012 cal/day
Distance (running): 24.17 km (15.02 mi)
Cumulative distance (2024; ignores XT days): 1,126.30 km (699.85 mi)
Calories burned: 1,966 kcal
Average heart rate: 117 bpm
Max heart rate: 139 bpm
Weather at start: sunny ☀️ 24° C (75.2° F), Humidity 51% Wind: 23 km/h
Terrain: 105 ft elevation gain
Avg Pace: 12'58" /mile
Best pace: 11'55" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Two runs today: 1) 5-mile 9:00 a.m. run; and 2) 10-mile 4:20 p.m. 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 ✅ New: Wore a white Suntory headband swag giveaway from the San Francisco Marathon expo. It worked well, keeping the sweat out of my eyes. Dawn mentioned it may cause me to have an uneven suntan on my forehead (like Rafael Nadal) 😅 The morning run was a bit unscripted, my Garmin Forerunner 965 smartwatch was only at 15%, and I was just not feeling it. 😛 After recovering during the day, felt better and decided to try run #2, a 10-miler. This went very well. The weather was hotter but a nice breeze made it very enjoyable. The Coyote Creek Trail (Don Edwards San Francisco Bay National Wildlife Refuge) was a bit more sedate in late afternoon, but still lots of birds flying and swimming. Passed a photographer with a telephoto lens. Listened to an audiobook and got into it, which really helped. Ran at what felt like a comfortable, relaxed pace. Tried to follow the Galloway-recommended initialism C-H-P: Chest-Hips-Posture; I think it helped. Stopped and grabbed refreshments at a convenience store near mile 5. Around mile 6 I finally had an opportunity to run through a BART station 🙂 Up the escalator, through the breezeway, down the escalator. Around this time I started feeling a bit of pain in my right knee when starting to run after a walk break. It never got any worse, however. 😮‍💨 Rest of the run went smoothly. Ended the day watching US Open 2024 tennis 🎾
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle slightly sore, right knee slightly sore at times, left big toe slightly sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x2), K on the Go - Mango Strawberry Slushie & chocolate raspberry cheesecake (x0.5), Safeway deli veggie sushi tray (white rice, avocado, cucumber), chocolate squares (x2), STōK Cold Brew coffee - flavor "Black Espresso Unsweetened" (16 ounces), banana, Gatorade Gatorlyte Electrolyte Beverage - Lime Cucumber (20 Oz), Clif Bar - Blueberry Almond Crisp (68g),