Running Journal - 2024-11-10 (7-mile Long Run)

Time: 10:54-12:28 p.m. (1 hour 34 minutes)
Resting heart rate (wake-up): 56 bpm
Weight (running clothes): 85.18 kg (187.80 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.8 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,038 cal/day
Distance (running): 11.28 km (7.01 mi)
Cumulative distance (2024; ignores XT days): 1,454.93 km (904.05 mi)
Calories burned: 874 kcal
Average heart rate: 117 bpm
Max heart rate: 149 bpm
Weather at start: Sunny ☀️ 16° C (60.8° F), Humidity 42% Wind: 1 km/h
Terrain: 230 ft elevation gain
Avg Pace: 13'32" /mile
Best pace: 11'43" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (slightly stinky)
Comments: Week 41 complete ✅ Two milestones reached: 1) Surpassed 900 running miles this year; and 2) Last day--after 400 miles--of my New Balance - Fresh Foam X 860v14 (Grey Matter with Black and Ginger Lemon) trainers. Donated to TRANSCON 2024 : DEADSKOUT (donation to Child Mind Institute; I skipped the SF Marathon Long Sleeve Shirt). Pretty incredible to have watched him run across America these last 8 weeks--almost done 💜  Today I ran 7 miles at easy pace. Intervals were 90 seconds running followed by 1 minute walking. Ran the first 4-5 miles with Dawn, then the last bit on my own. Did 4 of 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 (UV index was 2 and climbing); and 5) Headband ✅ Wore my long-sleeve SF Marathon 2024 finisher shirt, but rolled-up the sleeves. Not sure why but Google reported the weather when I looked as in the low 50's F, when in reality it was ~60 F. Oh well. Listened to an audiobook on the 2nd segment. Woke up feeling a bit tired but better than Saturday. Still not feeling fully recovered. Not in the habit yet of checking my heart rate to see what to do for the day. Hamstrings feeling a bit sore. Thinking about what stretches and such to do after warming up. Achilles felt a bit sore when walking to the start. My final scheduled half-marathon race of the calendar year next Sunday. Switching to my new shoes, ASICS Gel-Kayano 31. Hopefully will have them mostly broken-in by then. Need to do heel-lock lacing. Tapering week: I plan to run Monday, Wednesday, and Friday, with off days on Tuesday, Thursday, and Saturday. Exercise has helped keep me mentally focused this week 💜 Physically, the knuckles of my left hand are healing after the bad scrape they took on my Sunday run 2 weeks ago. I have kept them bandaged and used antibiotic ointment. Reviewing my weight: it declined in the 1st half of the calendar year, then it has increased back to baseline in the 2nd half.
Any irregular feelings, aches, pains, heart rate, and so forth?: Hamstrings slightly sore, lower back slightly sore
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Kirkland Signature Colombian Cold Brew Coffee - 11 fl oz, Tailwind Nutrition Recovery Drink Mix - Chocolate - 8 oz, K on the Go - Nutella Smores drink & Raspberry Chocolate cheesecake (x0.5), Vöost Hydrate supplement - Black Cherry, M Dumpling leftovers - Fry Sesame Ball (x4) & Vegetable Steam Dumpling (x5) & Spicy Chicken Soup Dumpling (x3), Costco chicken noodle soup & Trader Joe's Olive Fougasse bread (x0.25), plain bagel with turkey slices, M&S Collection Chocolate Pine Cones (x1), Kirkland Signature Sparkling Water - Lime (12 oz), Nature's Bakery Fig Bar - 2 oz twin pack (Raspberry), Skinny Pop Popcorn - 0.65 oz,