Average pace: 6:08/km
Location: Burnaby Lake (CW)
Start: 1:16 pm
Distance: 5:03 km
Weight: 169.2 pounds
Total distance to date: 4585 km
Devices: Apple Watch, iPhone 8
Nearly three months after my last outdoor run, I finally returned to Burnaby Lake, eager (?) to see how the long layoff would affect my effort.
And it did affect my effort. But there was good news and bad news.
Good news: I finished the full 5K without any difficulty. I never felt like I was pushing too hard, never had any cramps (one on the abdomen threatened at one point, but never materialized) and my first km was a reasonably zippy 5:41/km. It was also cool, but sunny and with no wind at all. Once I got underway, it actually was quite comfortable. Best of all, my knees behaved. The left knee did start to twinge a little about two-thirds of the way through, but this was more of a “not used to running like this” thing and not related to the sore knee tragedy of 2018. I also picked up steam, with the last two km being faster than the first three.
Bad news: My BPM was up to 177. Yikes. That is a lot higher than I’d like to see. By comparison, my run on October 20, 2018 had a BPM of 167. I am also nearly four pounds heavier than that run, too (working on it). My overall pace was a sloth-like 6:08/km, a full 14 seconds off the October run, but about what I expected.
As noted, conditions were good, though I was heading into the sun at the start and the Avalon Trail was covered with a glistening mud that was shining so brightly I actually had to shield my eyes. Once I got onto the main part of the loop, it was fine, and the trail overall was in good shape,. with only a bit of a muddy stretch leading up to the athletic fields.
After, the knees still seem to be holding together. though I’ll see how everything feels tomorrow. It could be a thousand agonies, or one agony or maybe no agony at all. I really can’t say. But I am pooped. It’s a lot (when you also add the 14 km or so of walking) after only a handful of treadmill runs leading up to it.
Still, I am pleased that I managed the full 5 km without any difficulties. I kept a more deliberate pace and it seemed to work. As I get in more runs, I expect my BPM to drop, but it’s definitely the thing I’ll be watching closest over the new few runs.