Distance: 11.66 km
Weather: Sunny
Temp: 22ºC
Wind: none
Calories burned: 815
Average pace: 5:18/km
Total distance to date: 1000.27 km
I didn’t run for a full week due to a persistent energy-sapping cold. I approached tonight’s run knowing that I was not going to be anywhere close to fast. I only wanted to reach Nike level Blue — 1,000 km logged. I needed to run about 11.39 km to do it.
I set out and was immediately struck by how very humid it was. Not good, since humid conditions tend to sap my energy and my reserves were already low. Despite a decent first km my time fell off in big chunks over the middle part of the run, due to both conditions and light cramping. The latter half was steadier as the cramps eased and I established a workable pace. I finished with a sluggish time of 5:18/km. It’s funny how a year ago that would have been a record-setting time and now it’s a disappointment.
By the end my shins, especially the left one, were tender enough to give me pause. But I did achieve two milestones as I evaluate whether I’ll be in shape for the next scheduled run:
1) I did my longest run to date at 11.66 km. My next goal, logically, is 12 km. That would only require a minor extension of my usual run, so it shouldn’t be difficult.
2) I reached the Nike level Blue, which means I’ve now tracked 1,000 km on my Nike+ sensor. Not bad for a lazy slob who didn’t run at all for over 20 years! The next Nike level is Purple at 2,500 km. It will be…awhile before I reach that.
Chart (All runs at Burnaby Lake except those in blue which are at China Creek):
| km | Aug 26 | Aug 19 | Aug 15 | Aug 11 | Aug 8 | Aug 4 | Aug 1 | Jul 27 | Jul 20 |
|---|---|---|---|---|---|---|---|---|---|
| 1 km | 4:51 | 4:50 | 4:55 | 4:54 | 5:04 | 4:51 | 4:51 | 4:56 | 4:53 |
| 2 km | 4:55 | 4:54 | 4:57 | 4:55 | 5:05 | 4:54 | 4:52 | 4:54 | 4:56 |
| 3 km | 4:58 | 4:57 | 4:58 | 4:58 | 5:07 | 4:59 | 4:56 | 4:55 | 4:55 |
| 4 km | 5:01 | 5:00 | 5:02 | 5:00 | 5:09 | 5:04 | 4:58 | 4:56 | 5:00 |
| 5 km | 5:05 | 5:01 | 5:05 | 5:02 | 5:11 | 5:07 | 5:00 | 5:00 | 5:01 |
| 6 km | 5:08 | 5:03 | 5:06 | 5:03 | 5:12 | 5:09 | 5:01 | 5:02 | 5:02 |
| 7 km | 5:10 | 5:05 | 5:08 | 5:04 | 5:14 | 5:11 | 5:04 | 5:04 | 5:03 |
| 8 km | 5:12 | 5:07 | 5:09 | 5:06 | 5:16 | 5:13 | 5:06 | 5:06 | 5:05 |
| 9 km | 5:14 | 5:09 | 5:11 | 5:08 | 5:16 | 5:14 | 5:07 | 5:07 | 5:06 |
| 10 km | 5:16 | 5:11 | 5:13 | 5:08 | 5:17 | 5:15 | 5:09 | 5:09 | 5:06 |
| 11 km | 5:18 | 5:12 | 5:14 | — | 5:17 | 5:16 | 5:10 | 5:10 | — |
