Today I decided to finally edge out past my summer of 5K runs, to see if the knees would survive a longer run. My goal was to run at a more modest pace and to go 7..5 km. As a bonus, this would, combined with my 2.5(ish) km mini-run last week, allow my stats to once again be nice round numbers in terms of distance (I did fudge the numbers a little, but by actually under-reporting, to make things neat ‘n tidy).
I found a nice pace and kept at it fairly steadily throughout the run, resulting in a BPM of 151, just shy of my preferred target of 150. This gave me an overall average pace of 5:50/km, which, while slower than I’ve been lately, is still perfectly cromulent.
In terms of stamina, there was no issue at all. I could have done 10 km, but didn’t want to overly stress the knees by doubling my usual distance. So far they seem to have come through without exploding or anything. The hip was relatively well-behaved during the run, too.
Weather-wise, it was close to ideal: 13C, cloudy and with only a very light breeze. The trail was also much emptier than Monday. which was nice. I did pass a cyclist on the Cottonwood Trail, but she was moving slowly and had her head down, as if she knew she was being a Bad Person, so it didn’t bother me much. Worse was one of those bite-size dogs getting under my feet post-run as I climbed the staircase between Lower and Upper Hume Park. It was off-leash and the owner was definitely a Bad Person.
Overall, though, a fine run, and I’m hoping to do a full 10K soon™.
Stats:
Run 815 Average pace: 5:50/km Training status: Productive Location: Burnaby Lake (CW) Start: 10:31 a.m. Distance: 7:51 km Time: 43:51 Weather: Cloudy Temp: 13-14ºC Humidity: 85% Wind: light BPM: 151 Weight: 168.1 Total distance to date: 5955 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: HOKA Speedgoat 5 (90/175.5/265.5 km)
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