Running Journal - 2024-09-15 (23-Mile Long Run)

White egret walking in small stream

ONE Coffee Shop Caramel Macchiato Flavored Protein Bar

X logo graffiti on wall near Warm Springs / South Fremont station, Bay Area Rapid Transit - BART

Time: 8:35-1:50 p.m. (3 hours 15 minutes)
Resting heart rate (wake-up): 58 bpm
Weight (running clothes): 84.82 kg (187.00 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,033 cal/day
Distance (cycling): 37.05 km (23.02 mi)
Cumulative distance (2024; ignores XT days): 1,201.54 km (746.60 mi)
Calories burned: 2,885 kcal
Average heart rate: 119 bpm
Max heart rate: 153 bpm
Weather at start: partly sunny ⛅ 22° C (71.6° F), Humidity 57% Wind: 10 km/h
Terrain: 469 ft elevation gain
Avg Pace: 13'43" /mile
Best pace: 11'40" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: 23-mile long run today. Did all the 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; 4) Sunblock; and 5) Headband ✅ The last one was so helpful today. Just no more sweat getting in my eyes. I had trouble sleeping the night before, so got out the door a bit later than I'd prefer (~8:30 a.m.). The weather however was pleasant--in the 60's F all morning, pretty much. I skipped sunblock for the first segment, as the UV Index was 1. However, I later decided to do a 15-mile run instead, so was out in the sun for an extended period when UV Index was > 3 😛 Not great. The next segment was a 3-mile run with Dawn. Did use sunblock for that (UV Index = 6). That left about 5 miles remaining. We showered, went out for dessert & shopping, then came home. The final 5-mile run went pretty good. Weather was cloud cover & UV Index = 1, so skipped the sunblock. With a 23-mile run, I took my time and ran a very easy pace. Most of the time my Garmin heart rate was in the blue "Easy" range to start each run interval, and maybe getting into the beginning of green "Aerobic" stage by the end. Ran a 2:30 run pace and 1:00 walk pace. Stopped by convenience stores for electrolytes and snacks. Overall I feel pretty good. Some weak links feel sore (left knee & ankle). I think I tied my heel-lock laces a bit tight on my left shoe, in an overzealous effort to keep my bit toe from bumping the front of the shoe. As much as I like these New Balance - Fresh Foam X 860v14 shoes, I'm thinking the other options I tried will have a bigger toe box. These shoes actually felt a bit tight in the store, but I thought I could work with it. They are about 61% used up, considering a 400-mile lifespan. So maybe in a few months I will return to Fleet Feet Menlo Park and get a different pair. My Skullcandy Sesh Evo earbuds lasted most of the 15-mile run, but around the 11-mile mark they reported "battery low", so I stopped listening to the audiobook and just used them intermittently to tell me when to run/walk. The left earbud eventually powered off, but the right one lasted all the way home. They recharged while I ran with Dawn. Wildlife today was filled with birds: the white egret above, a silhouette of a very large bird on top of a transmission tower, various ducks in a stream, etc. I skipped the Don Edwards- Coyote Creek Lagoon Trail today, as I am tired of cleaning the dust off my sneakers. Instead I ran an alternate route on side streets and through the empty parking lots of corporate light-industrial buildings. Peaceful. This was the first 23-mile run since May 26, 2024 (I did run 3 other 26+ mile runs between then and now). So I wondered if I had it in me to reach that distance, but I feel pretty good. Taking a break and tackling the last mileage late in the day does help me somewhat balance the long run with other more enjoyable activities--though it does feel a bit like cheating to have my dessert before finishing. I noticed on Strava that a lot of local segments have "all time" leaders. One local segment is a 0.62-mile flat segment several people have completed in 3:16 👀 (5:15/mile, I think).
Any irregular feelings, aches, pains, heart rate, and so forth?: Left knee sore, left ankle sore
Foods eaten today: Kashi GO Chocoate Crunch Cereal with nonfat milk, STōK Cold Brew coffee - flavor "Black Espresso Unsweetened" (8 ounces), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz (x2), Chargel gel drink (180g, Apple), K on the Go - Ube Flan Frappe with Puff Cream & pecan cheesecake (x0.3), Eastern Winds Chinese Restaurant - Ma Po Tofu & Sesame Balls (x3), Clif Bar - Oatmeal Raisin Walnut, Gatorade Gatorlyte Electrolyte Beverage - Cherry Lime (20 Oz; x2), ONE Coffee Shop Caramel Macchiato Flavored Protein Bar (60g), Trader Joe's Creamy Hummus & Vegetable Wrap (10.6 oz; x0.5)