Some questions

1. After a longer period of jogging, I find I get some mucus in my throat. There's a bit of it in my nose too sometimes. Anyone know why the mucus is produced?

2. I'm going to do an 8 week training for a 5K created by a pro. The thing is some of the sessions in later weeks are quite complicated, with many different phases. I have just a simple interval timer app. Any recommendations for a timer that can handle more complex sessions?

3. I feel like my form might be off. I'm supposed to be lifting up the knee and landing on the midfoot. I might be doing a 40% lift. Any exercises to help fix this?

4. Any recommendations for devices that can track runs? (Distance, cadence, HR, calories burned, etc.) What has been your experience with running data?
have you looked at your air quality index recently?