Running Journal - 2024-11-03 (Mile Repeats x12)

Time: 10:29-1:19 p.m. (50minutes)
Resting heart rate (wake-up): 62 bpm
Weight (running clothes): 84.73 kg (186.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,031 cal/day
Distance (running): 19.31 km (12.00 mi)
Cumulative distance (2024; ignores XT days): 1,426.14 km (886.16 mi)
Calories burned: 1,551 kcal
Average heart rate: 124 bpm
Max heart rate: 143 bpm
Weather at start: Sunny ☀️ 17° C (62.6° F), Humidity 52% Wind: 18 km/h
Terrain: 436 ft elevation gain
Avg Pace: 14'01" /mile
Best pace: 10'29" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (slightly stinky)
Comments: Did the 5 things I should always do on longer runs: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; 4) Sunblock; and 5) Headband ✅ Windy conditions. Today was scheduled as 12 1-mile repeats at goal pace. However, it ended up mostly as a long run. Ran the first ~4.5 miles with Dawn at an easy pace. After a hydration break, ran 3 1-mile repeats. Unfortunately, my body began telling me to slow down: hamstrings, left ankle, general fatigue. Switched to a 1-minute run/walk interval for the remaining distance. I ate a lot of salty foods on Saturday. My heart rate was elevated when I awoke (62 vs. normal low 50's). I felt a bit out-of-sorts on Saturday as well, so possibly just needing more recovery time. The weather is beautiful, but the winds fought me on north-bound miles (and helped on south-bound miles). One driver zoomed did not see me as they turned right through a red light even though I had the signal to cross. 🤬 Always exercise caution. Listened to an audiobook. Afterward went out for dessert at K on the Go and tried their new Strawberry Cheesecake drink 👍🏼 Found a big blister on my right foot second-smallest toe 🤔 My last mile repeat day was September 22, 2024, and I had a fairly mediocre day that time as well. In the last mile or so, I really used my upper-body strength to relieve some leg tension. This helped in a small way, allowing me to finish the intervals at slightly better pace. Neighborhood is post-Halloween, so homeowners and businesses in transition of decorations. My phone battery was down to 2% at the end 👀 I am finding it challenging to stay focused/prioritized on running/maintenance. E.g., hydrating/fueling/resting properly day before. Love the post-exercise high. Also enjoying the ability to eat whatever I want with minimal guilt. I ran 28 miles last week, and I think I may have not fully recovered yet. When I awoke, I felt maybe only 75% recovered. The elevated heart rate was a good indication I needed to reset my expectations, but I did not check it before running (lesson learned). Running with Dawn was enjoyable. Running solo was OK--I revisited the neighborhood water fountain which helped with hydration. Overall though, I did not feel 100%. More recovery needed.
Any irregular feelings, aches, pains, heart rate, and so forth?: Left ankle sore, blister right foot second-smallest toe, hamstrings sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Pumpkin Spice Cold Brew Coffee from concentrate (8 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, K on the Go - Strawberry Cheesecake drink & White Chocolate Raspberry Cake (x0.5), Clif Bar - Chocolate Brownie, Vöost Hydrate supplement - Black Cherry, Must Be Thai - Hot Mama (x0.5) & Pad Kee Mao (x0.5) & Trumer Pils