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

Running Journal - 2024-09-22 (Mile Repeats x8)

Tree I admired with standout height & canopy, near Supermicro Building 7, Fremont, California

Time: 11:56-2:37 p.m. (2 hours 41 minutes)
Resting heart rate (wake-up): 52 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): 12.87 km (8.00 mi)
Cumulative distance (2024; ignores XT days): 1,222.65 km (759.72 mi)
Calories burned: 1,108 kcal
Average heart rate: 145 bpm
Max heart rate: 158 bpm
Weather at start: sunny ☀️ 26° C (78.8° F), Humidity 49% Wind: 13 km/h
Terrain: 103 ft elevation gain
Avg Pace: 10'37" /mile
Best pace: 9'34" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: First mile repeats day since July 14, 2024 (i.e., pre-San Francisco Marathon). 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 ✅ Ran the first miles too fast for conditions. Temperature increased during the run from 21° C to 26° C (69.8° F to 78.8° F). Humidity dropped from 67% to 49%. Wind picked up from 6 km/h to 13 km/h. My legs were cooked in the last mile: dropped to 13-minute mile 😛 I hydrated at the 4-mile mark (ate a Clif bar as well here) & again at the 7-mile mark. Walked 5 minutes between miles. Surface was pretty flat (streets & sidewalks). Started late (around noon). Ran during the hotter part of the day. Despite all this...I made my marathon 4:40 pace time goal 🥳 I.e., 10'40"/mile overall pace. I warmed up for about 1 mile at an easy pace. Afterward, I walked home ~1 mile for a cooldown. I eased off on the last mile as I felt lightheaded when I stopped to rest at a street crossing. 😛 Red flag. Legs felt cooked, so not hard choice. Listened to audiobook. Used Samsung Pay to purchase items as I had forgotten my credit card. The Skullcandy Sesh Evo earbuds lasted the entire run. Still need to figure out a better solution for longer runs. Passed one couple running the other way and waved hello. Otherwise very empty light industrial area. Tried to keep to the shade from trees & structures. It did not feel too difficult to manage a 9:30/mile run pace. Enjoyed the aromatic smells of wood mulch and plants. Crossed the street to give a snowy egret some space. Glimpsed the San Francisco Bay during a few stretches, which reminded me of how lucky I am to live here. White birds lazily circled in the middle distance. Water plants flattened by water runoff. Cars waiting patiently in line for the automatic car wash. A man in a wheelchair pushing past me as I walked between miles, then turning onto the Coyote Creek Lagoon Trail entrance. Two employees with "YES" logos on their black backpacks and badges swinging heading into work on a Sunday, as a waterfall cascades and gurgles. The detritus from a likely abandoned homeless dwelling under a light-rail overpass. Another homeless tent location where the person had their wrenches laid out for bicycle...activities. Also saw one location where a homeless tent may have been off the ground in a tree. I should note I mention this only to give color, not to be mean-spirited. The area is extremely safe to run in. It borders liminal spaces: the Don Edwards SF Bay National Wildlife Refuge, freeway ramps, railways. I wish our society housed them and met their needs. Public outdoor exercise strength-training stations, part of a circuit training course, but long unmaintained and the signs faded or missing. E.g., there is one with an overhead beam that is slanting upward, and I cannot figure out what it is. My left big toenail is still all black. I cannot wait until it starts growing back with healthy nail, if for no other reason than to give me an idea of how long it will take. My lower back still feels slightly sore. I have been exercising lighter and getting more sleep, just in case I am overtraining. Today was the first day of Fall 2024. Listened to the Grateful Dead - U.S. Blues while folding laundry tonight, and the lyric was "Summertime done, come and gone, my, oh, my."
Any irregular feelings, aches, pains, heart rate, and so forth?: Lower back a bit sore, big toes a bit numb
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Pumpkin Spice Cold Brew Coffee from concentrate (24 oz), banana (x0.5), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Clif Bar - White Chocolate Macadamia Nut, Trader Joe's Olive Fougasse (x0.5), Trader Joe's Pumpkin Gnocchi with Caramelized Onion Sauce (x0.3) & cottage cheese, Costco deli turkey slices (x3), La Croix sparkling water (12 oz), K on the Go - Ube Flan Frappe with Puff Cream & black truffle cheesecake (x0.3), Gatorade Gatorlyte Electrolyte Beverage - x2: Cherry Lime & Orange (20 Oz), cubed watermelon (x5)

Running Journal - 2024-07-14 (Mile Repeats x12)

Post-run selfie 📸

Time: 8:30-12:51 p.m. (4 hours 21 minutes total; ~1-2 miles warmup and 2h 15m 14s running) 
Resting heart rate: 122 (15 minutes after exercise)
Weight (running clothes): 81.37 kg (179.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 23.7 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,981 cal/day
Distance (running): 20.92 km (13.00 miles)
Cumulative distance (2024; ignores XT days): 917.50 km (570.11 mi)
Calories burned: 1,672 kcal
Average heart rate: 139 bpm
Max heart rate: 158 bpm
Weather at start: sunny ☀️ 17° C (62.6° F), Humidity 80% Wind: 8 km/h
Terrain: 255 ft elevation gain
Avg Pace: 11'16" /mile
Best pace: 10'53" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (slightly stinky in spots)
Comments: Mile repeats x 12, plus at least 1-2 miles of warmup & cool down. Overall 2h 15m for 12 miles, which if I can do it on race day would mean my personal best. Each mile-repeat was separated by at least 5 minutes walking, and I also took extended 10-15 minute breaks after miles #5 & #8. I guess on race day I will just power through? Today I took 30-second walk breaks, but during the race I think I will take 1-minute walk breaks? Cooler today, so started well after sunrise. Remembered the 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) NipEaze; and 4) Sunblock ✅ Note: skipping the moleskin now that I have properly-fitting shoes. Listened to audiobooks. Ran 2:30 and walked for 30 seconds. I reached the Coyote Creek Trail (part of the Don Edwards San Francisco Bay National Wildlife Refuge) and avoided geese, watched baby ducks. Between mile repeats, I walk for 5-10 minutes. Took a panorama photo of the bay. As I did so, another runner shuffled past. Instead of following & overtaking them, I ran back the way I came. I was carrying Dawn's phone for a mobile game. The "angry chair"--a patio chair we have observed--was not occupied today. Instead of stopping at the convenience store, I just ran home, finishing 5 1x-mile repeats. Had a GU gel & Gatorade. Returned Dawn's phone. Changed shirts. Headed out again for the remaining 7x 1-mile repeats. The weather was still pretty good, though my legs felt sore from running at marathon pace. After 3 miles, stopped at the convenience store and had a Gatorade. Then ran the last 4 1x-mile repeats home. When running it felt OK, but felt sore when walking. Celebrated with K on the Go. This marks the end of week 24 (of 26) ✅ In non-running news: mid-week, Dawn tested positive for COVID-19. She is OK and on Paxlovid. I have tested daily for 4 days and so far still negative. Masking at home with a Flo Mask Pro. So far so good 💜
Any irregular feelings, aches, pains, heart rate, and so forth?: Sore upper gluts
Foods eaten today:Kashi GO Original Cereal with nonfat milk, Chromatic Coffee Company - Heart's Delight Cold Brew (8 oz), K on the Go - Mint Mojito Latte, GU Chocolate Outrage Energy Gel, Gatorade Gatorlyte Electrolyte Beverage - Glacier Freeze (20 oz), Gatorade Zero Sugar Thirst Quencher (Glacier Cherry, 12 Fl Oz), banana

Running Journal - 2024-06-23 (Mile Repeats x10)

Sunrise, June 23, 2024, from Coyote Creek Trail (Don Edwards San Francisco Bay National Wildlife Refuge), looking east toward foothills of Mission Peak Regional Preserve

Time: 5:48-10:02 a.m. (5 hours 14 minutes) 
Resting heart rate: 109 (15 minutes after exercise)
Weight (running clothes): 82.37 kg (181.60 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.0 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,996 cal/day
Distance (running): 23.82 km (14.80 miles)
Cumulative distance (2024; ignores XT days): 784.99 km (487.77 mi)
Calories burned: 1,260 kcal
Average heart rate: 131 bpm
Max heart rate: 146 bpm
Weather at start: sunny ☀️ 16° C (60.8° F), Humidity 82% Wind: 0 km/h
Terrain: 209 ft elevation gain
Avg Pace: 11'03" /mile
Best pace: 10'31" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Mile repeats x 10, plus 4.8 miles of warmup & cool down. Got up before sunrise, had cereal & coffee, cared for the cats, then headed out. Coolest part of the day was about 61 F, with a high of 85 F forecast in the afternoon. It was important to get out early so most comfortable to run. Wore short sleeve technical top & shorts. Remembered the 3 4 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; 3) Moleskin; and 4) Sunblock ✅ Also wore NipEaze today for the first time (ever? at least in years), just in case the extended run caused friction burns. After I started I realized I had not changed the custom workout to 2:30 run / 0:30 walk, instead it was 2:30/1:00 (which is what I will do during the marathon). So I manually ended each recovery segment after 30 seconds. Running past an abandoned bridge, I watched hundreds of swallows diving to feed on insects. In the golden grasses on the opposite bank, I watched the silhouette of a cat slink past in hunt of a meal. I reached the Coyote Creek Trail (part of the Don Edwards San Francisco Bay National Wildlife Refuge) and watched the sun rise over the foothills. The "angry chair"--a patio chair we have observed--was once again occupied and this time I saw what looked like a fishing pole. One fellow person was exercising on the trail, quickly shuffling. Carefully ran past a handful of adult geese. Listened to audiobook "World Travel: An Irreverent Guide (2021) - Anthony Bourdain (with Laurie Woolever, posthumously published)". I raised my arms as a flock of what looked like seagulls lazily flapped by overhead, heading east. It seems a bit more difficult to keep up the pace on gravel. Reaching asphalt again was nice. Stopped and had an electrolyte drink at a convenience store. Mile repeats mess up planning a bit as I walk 5-10 minutes between them, and they also require about a mile of warmup (today was almost 1.5 miles). I had 3 miles done at this point. The next few miles were uneventful, running the usual route. Pass 2 homeless tarps under an overpass, a BART station, new housing construction, etc. Traffic was light, so treated stop lights as optional if all looked safe. Got home with 8 mile repeats completed. The 8th was partially done around my housing complex. At home I cleaned off dust & gnats, re-applied sunblock, changed shirts, had an electrolyte drink & banana, and headed back out with Dawn to run another few miles & the last 2 mile repeats. We decided to run around the local neighborhood route, which we know well. The first 2.5 miles we ran a bit slower, heading slightly uphill. Near the stopping point we hydrated at a school water fountain. On the way back we increased to 10'15"/mile pace, generally downhill but with some extended slightly uphill grades. People were already playing volleyball, walking dogs, cleaning garages & cars. We saw a handful of cats. After the 2 mile repeats, we finished the distance back with a slightly slower pace, then cooled down with a walk. At home, hydration, showers, then off to celebrate at K on the Go for a light lunch & dessert. Overall everything went well today. The moleskin...sort of worked. Per Dawn's suggestion I wrapped a thin strip around my toe, and also put some on the balls of my feet. My feet still felt pretty beaten up--blisters, etc. Getting out early before the temperatures reached the 75 F mark at 10:30 a.m. was also great. I slept OK the night before--much better than the 26-mile run. This marks the end of week 21 (of 26) ✅
Any irregular feelings, aches, pains, heart rate, and so forth?: Left knee a bit sore, blisters on toes
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Trader Joe's Organic French Roast Cold Brew Coffee (8 oz), Ito En Oi Ocha Cold Brew Matcha Green Tea - 16.9 fl oz, Dish N Dash - falafal wrap (x0.5), K on the Go - Ube Flan Frappe with Puff Cream & lemon macaron & Turkey Pesto & Mozzarella Croissant (x0.5) & Chocolate Raspberry Cheesecake (x0.5), banana (x2), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Mio Sport Liquid Water Enhancer - Lemon Lime (16 ounces prepared), Ben & Jerry's - Chubby Hubby, Gatorade Gatorlyte Electrolyte Beverage - Glacier Freeze (20 oz)

Running Journal - 2024-06-03 (Mile Repeats x8)

Don Edwards - Coyote Creek Lagoon Trail: Looking west past a dilapidated wooden observation deck

Time: 9:23-11:22 a.m. (1 hour, 59 minutes) 
Resting heart rate: 103 (15 minutes after exercise)
Weight (running clothes): 82.28 kg (181.40 lb)
Body Mass Index (BMI; note criticisms of BMI): 23.9 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 1,994 cal/day
Distance (running): 12.87 km (8.00 miles)
Cumulative distance (2024; ignores XT days): 655.74 km (407.46 mi)
Calories burned: 1,117 kcal
Average heart rate: 132 bpm
Max heart rate: 145 bpm
Weather at start: overcast ☁️ 19° C (66.2° F), Humidity 78% Wind: 20 km/h
Terrain: 112 ft elevation gain
Avg Pace: 10'56" /mile
Best pace: 10'30" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: Week 19 (of 26) begins. Rescheduled the mile repeats x 8 from Sunday to today. We traveled this past weekend and though we got back around noon, we had a few other higher priorities to celebrate/do. The weather today was relatively cool, humid, and overcast. I ran for 2 minutes & 30 seconds, then walked for 30 seconds. Slept pretty well. Warmed up with walking, then slow jog, then acceleration gliders. Overall I probably ran/walked closer to 10 miles, I suppose, if I include the warmup. Stopped for an electrolyte drink around the 5.5 mile mark. Listened to an audiobook. Ran the Don Edwards- Coyote Creek Lagoon Trail for a section. Instead of turning toward the parking lot, I explored a new-to-me section. Passed the closed anti-vehicle gate, ran on the dirt path, crossed a short pedestrian bridge in disrepair, continued as the path turned into a grassy, overgrown single-track, then reached the end: a short hill looking across the water toward the east. Probably will not run that way again, but glad I explored. On the return trip, watched a pedestrian almost get bumped as the rear wheels of some kind of construction truck swung down. Not great. Running on a weekday morning offered a bit more to see, in terms of construction crews, etc. Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Overall a success. Even though I felt tired, my legs seemed responsive and able to run the 8 miles at approximately the desired race pace (namely, 10'40"/mile). Today was ~31% of a marathon. My shoes are at ~75% of the 400 miles mark, so will likely want a new pair in the near future. One note: we had signed-up to run the 8K (~5 mi) - San Jose 8K & Half Marathon, but switched to a virtual run instead due to a higher priority conflict. So I think we will run the virtual 5 miles or so this week (possibly on Tuesday). I am not sure how to log the virtual run yet. Sad to miss the mariachi bands and run through Santana Row, but we had a pleasant weekend instead. The San Jose 8K is the 2nd (of 5) events comprising the Bay Area Challenge. This challenge allows for virtual runs for some of the events.
Any irregular feelings, aches, pains, heart rate, and so forth?: Sore legs; slight bit of discomfort in right knee
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (16 oz), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, Aura Bora - Ginger Meyer Lemon Herbal Sparkling Water (12 oz), Canada Dry Ginger Ale (12 oz), Goodles - Mover & Shaker macaroni (x0.5), apricot ginger scone (x0.5), Safeway deli veggie sushi tray (white rice, avocado, cucumber), Läderach chocolate - Tablet Single Origin Trinidad 80% (x0.2), Gatorade Gatorlyte Electrolyte Beverage - Strawberry Kiwi (20 oz)

Running Journal - 2024-05-12 (Mile Repeats x6)

Manresa Bread to-go sticker with hand-drawn message [sic.] "Kevin Turky"

Time: 11:19-12:57 p.m. (1 hour, 38 minutes) 
Resting heart rate: 79 (1.5 hours after exercise)
Weight (after run; clothed): 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): 9.66 km (6.00 miles)
Cumulative distance (2024; ignores XT days): 535.30 km (332.62 mi)
Calories burned: 792
Average heart rate: 137 bpm
Max heart rate: 153 bpm
Weather: sunny ☀️ 22° C (71.6° F), Humidity 57% Wind: 19 km/h
Terrain: 0 ft elevation gain
Avg Pace: 10'30" /mile
Best pace: 10'30" /mile
Stinkiness air level (0=No smell; 10=☣️): 1/10 (not stinky)
Comments: Week 15 (of 26) ✅ Ran mile repeats x6 at the Campbell Community Center track. In the grassy center two female teams played soccer. It felt hotter than the weather report suggests 🤔 Right knee felt achy but not painful. After a few loops it felt OK. We warmed up with 5 minutes walk, 5 minutes slow jog, 5 minutes comfortable jog, and 4 acceleration gliders. Drank Powerade after #2 and #4 mile repeats. The sun was bright and the few shady spots on the track were partially occupied by soccer players and supporters 😛 One time we had to alert them to our presence, and another time a woman helpfully warned them to watch out 👏🏼 My calluses were a bit sore today on my toes; at home I discovered a blister on the left one. I applied a Dr. Scholl's Callus Remover to each toe tonight. Will research better ways to protect them (e.g., moleskin). The run went OK--the loops were a bit boring, but went by quickly. The use of my smart watch was better this time, with each mile repeat represented by a separate activity. Most of the six were at about the 10'40"/mile pace, with the last one at 10'30", and a few in the 10'50"/mile pace. 👍🏼 After we visited downtown Campbell and Manresa Bread and had coffee & dessert. 😋
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee felt a bit achy; blister on left toe, callus on both toes
Foods eaten today: Kashi GO Original Cereal with nonfat milk, Bizzy Cold Brew Organic Espresso Blend (8oz), Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Powerade - Mixed Berry (20 oz), Manresa Bread - Pistachio latte & mushroom-leek quiche (x0.5) & turkey pesto sandwich (x0.5), Anna Olivia Bakes - Brookie (x0.5), leftovers - mango chicken & green-chile burrito & Dumpling Capital - Bei Jing Bean Paste Noodle (Pork),

Running Journal - 2024-04-28 (Mile Repeats x4)

Another clowder or a glaring of 3 cats we passed

Time: 11:37-12:59 p.m. (82 minutes)
Resting heart rate: 92 bpm (~15 minutes after exercise)
Weight (after run; clothed): 84.01 kg (185.2 lb)
Body Mass Index (BMI; note criticisms of BMI): 24.4 (Overweight = 25–29.9)
Resting Metabolic Rate (RMR): 2,021 cal/day
Distance (running): 7.53 km (4.68 mi)
Cumulative distance (2024; ignores XT days): 453.90 km (282.04 mi)
Calories burned: 610 kcal
Average heart rate: 129 bpm
Max heart rate: 151 bpm
Weather: sunny ☀️ 18° C (64.4° F), Humidity 64% Wind: 26 km/h
Terrain: 206 ft elevation gain
Avg Pace: 11'05" /mile
Best pace: 10"49" /mile
Stinkiness air level (0=No smell; 10=☣️): 0/10 (not stinky)
Comments: First weekend I am implementing the mile repeats with some forethought. Four mile-repeats this weekend. We started with a slow warmup for about 15 minutes. Then we attempted to run at a 10'15"/mile pace on a 2:30 run and 30 second walk interval. Per Galloway's advice, we ran the first 1 or 2 mile-repeats at a slower pace. Ran with Dawn, who was feeling a bit sore from her hike on Saturday. Due to car trouble, we ran locally instead of at a track. This meant on asphalt and a bit up and down, but mostly flat. The wind came in off the SF Bay and was nice. The weather was actually quite nice. Birds chirping. Flowers in bloom. Families playing, cleaning their cars, walking dogs, etc. It was a bit hard to dial-in the pace. I set my Garmin Forerunner 965 smartwatch to intervals and scrolled down two or three screens while running, to the one showing "Lap Pace". After running for a bit, it would settle down to about the 10'15"/mile pace we wanted. When we started, we would start a bit fast (getting to about 9'30"/mile pace, etc.) and then have to slow down. Today--after a rest day--felt pretty good at 10'15"/mile pace. 👍🏼 I do not know if sustaining it for an entire marathon seems reasonable to expect, but we ran about 4 miles at that pace today, and I felt OK. Some cautiously optimistic news: I found that stutter-stepping when I begin running helps mitigate the pain in my right knee. After I get going, the pain subsides a bit as my main upper-leg muscles & calves take over, but that initial start sometimes feels sore 😛 Remembered the 3 things I should always do: 1) Garmin HRM-Pro Plus Heart Rate Monitor; 2) Anti-chafing; and 3) Sunblock ✅ Overall, pretty successful first attempt at mile-repeat training. I think I get the idea and so far it seems OK. After exercise, we ordered dessert to celebrate from a local shop.
Any irregular feelings, aches, pains, heart rate, and so forth?: Right knee: a bit of pain when starting/stopping
Foods eaten today: Kashi GO Original Cereal with nonfat milk, banana, Bizzy Cold Brew Organic Espresso Blend (10 oz), Jtown Pizza Co. - Cheesy Garlic Pizza Strips, Kirkland Signature Sparkling Water - Grapefruit (12 Oz), Signature Select Extreme Moose Tracks Ice Cream Sandwich (x0.5), Tailwind Nutrition Recovery Drink Mix - Chocolate - 16 oz, plain bagel with Just Jan's Spiced Plum butter, K On The Go - Guava Sparkling with Mango Jelly (x0.75) & Original Bagel W/ Berry Cream Cheese (x0.5)