Average pace: 5:15/km
Location: Burnaby Lake (CW)
Distance: 5.05 km
Weather: Sunny
Temp: 23ºC
Wind: light
Calories burned: 400
Total distance to date: 2632 km
For my second post-flu run I decided to stick to another 5K and follow the same route as before, allowing for easy comparison.
I was encourages early with the hip feeling better after avoiding sleeping on my right side for several nights. It was quite warm again and buggy (one flew directly into my mouth and banged into the back of my throat. I expelled it with impressive vigor and precision) but I pressed on and ended with a pace of 5:15/km, a bit slow for a 5K but a solid eight seconds better than Tuesday’s effort, a solid showing that I am on the mend and all that.
Bonus: My shoe laces stayed tied.
Other bonus: no geese hissed at me. This has happened twice recently.
My next run will likely be Sunday. Here’s to it being hip in a good way.
Average pace: 5:23/km
Location: Burnaby Lake (CW)
Distance: 5.05 km
Weather: Sunny
Temp: 21ºC
Wind: light
Calories burned: 400
Total distance to date: 2627 km
How tonight’s run sucked, let me count the ways:
Warm. 21ºC seems balmy but it was surprisingly humid. Admittedly it wasn’t a huge issue.
My shoelace came untied yet again, this time in the first km and on the left shoe for variety.
Bugs. They were out in force, probably because of the combo of recent rain and now warm temperatures. Bonking off my head and face.
Old man hip. Not as bad as it’s been but still sore. It got better as I ran, with surprising results (see below).
Post-flu. Probably the biggest factor. Two days ago I was bedridden with a nasty case of stomach flu. I missed Sunday’s run and didn’t want to miss another, so today I ran, anyway.
Given the flu and hip points, I opted for a 5K again and came in at a positively sluggish pace of 5:23/km. The first km has a strange drop in it which may be where I stopped to retie my lace. I didn’t pause the run because the last time I did that I screwed up and killed the run altogether. The untied lace is the third time this has happened and is pretty bad for a pair of top-end shoes. Adidas obviously thinks you should replace their sucky laces with better ones. I will do this soon, being careful not to use Adidas laces in the process.
The post-flu had probably the biggest effect on the run. I just didn’t have the usual gas, even taking into account the hip. The next run should be better.
As for the hip, it felt better than the previous run but still not great. As I warmed up it became less of an issue and I finished with a truly rare finish–my final km was the fastest, with an average of 5:13/km compared to the 5:21/km of the first km.
Average pace: 5:12/km
Location: Brunette River trail, Burnaby Lake (CCW)
Distance: 5.1 km
Weather: Partly cloudy
Temp: 15ºC
Wind: light
Calories burned: 404
Total distance to date: 2622 km
With the hip being anything but I elected to play it safe and do a shorter run, nipping down the river trail and around the first two loops of the lake before circling back on the main trail to complete 5 km. My pace was a bit slow for a 5K at 5:12/km but not unexpected, given my dippy hip. I may go in to have it prodded and poked if it doesn’t start improving soon. The left upper leg muscles are also a bit sore after I started extending my runs, so I can appreciate the variety of different problems on different legs.
Endurance was fine and I actually had a decent finish after I warmed up. Not bad overall, given the circumstances.
Average pace: 5:14/km
Location: Brunette River trail, Burnaby Lake (CCW)
Distance: 8.13 km
Weather: Sunny
Temp: 18ºC
Wind: light
Calories burned: 644
Total distance to date: 2617 km
Conditions were pleasant for tonight’s run, unlike the extremes of the previous two runs. My leg muscles were a little sore from the first 11K run of the year but worse was the soreness of the right hip as the spirit of some cranky old man apparently invaded again. I felt sluggish starting out and was generally a bit tired, anyway.
I decided to do a shorter route that would take me along the river trail, over the north side of Burnaby Lake to Still Creek and from there to the Burnaby Lake SkyTrain station. This turned out to be a little over 8 km, which is still respectable for a weeknight run. My pace was a tad better than the monsoon run at 5:14/km but slower than my best 7K (5:10/km).
On the good side I did manage to maintain a very steady pace and felt much better toward the end, finishing with my usual final km push. On the bad side was the hip. I would love to know what’s going on there. Bruised bone? Achy muscle? Voodoo? I’m not concerned at making it worse by continuing to run at this point but I am keeping a watch on it.
I’m undecided on what to do on Thursday: skip the run to rest up, do a shorter 5K or just go all-out and see what the heck happens.
Average pace: 5:15/km
Location: Burnaby Lake (CW)
Ran Spruce and Conifer Loops and Piper Mill Trail
Distance: 11.05 km
Weather: Heavy rain
Temp: 10ºC
Wind: light
Calories burned: 876
Total distance to date: 2609 km
The Weather Underground site cheerfully described today’s weather as “light rain”. Perhaps they define light differently than most people. When I stepped outside for my run today a steady rain was falling. It continued to fall on the walk to the lake, the run around the lake and the walk up to the SkyTrain station because there was no freaking way I was walking all the way back home, even though it was impossible for me to get more drenched than I already was.
The rain actually got heavier as the run progressed. The trees around the trail roared as the fresh spring leaves got continuously pelted by the drops. Because it was raining before I even headed out I opted to put my fare card in a plastic baggie and wore my water-treated running jacket.
By the third block from the condo I could already feel the rain soaking through the sleeves. In the end I’d have been no worse off to just wear my long-sleeved t-shirt.
It was also unseasonably cool, around 10ºC for the run. This wasn’t a problem once I got started but my hands felt legitimately cold at the start. After the run, the cool temperatures turned my damp skin clammy and cool. I was glad to get home and into a nice warm tub.
The run itself went fine. Stamina was not an issue with the cooler temperature, and the only small issues were my right hip feeling a bit sore midway, though it worked out (still no idea how I tweaked it) and the left foot was just starting to get a little cranky at the end but never became a problem.
My pace for the 11.05 km was 5:15/km, three seconds better than the previous 7K run and only five seconds slower than my best 7K. Not bad for my first full loop around the lake.
Average pace: 5:18/km
Location: Burnaby Lake (CCW)
Distance: 7.03 km
Weather: Sunny
Temp: 27-29ºC
Wind: light to nil
Calories burned: 557
Total distance to date: 2597 km
I love to complain about the heat when I’m running. Heat is bad. It makes you sweat excessively, slows you down and makes a normal run feel much harder (because it is). But during the summer of 2012 I found that by sticking to my routine I was able to acclimate to the hotter temperatures and while I can’t say I’m a fan of running when it’s in the high 20s or around 30 degrees, it no longer makes much difference to my pace.
But the process of acclimation is one that has to build up each year. This normally happens naturally, as temperatures slowly rise through April, May and June. By the time summer officially begins we are near maximum temperature, barring a few token heatwaves lasting a couple of days.
Such acclimation has not been possible with the temperature freakishly high the past few days. While it was much warmer than usual for Tuesday’s run, today’s was downright uncomfortable, with the temperature ranging from about 27 to 29ºC. I would normally expect to have two more months to build up to these sorts of temperatures.
All of this is to say tonight’s run was yucky.
My feet and legs behaved themselves but I felt sluggish. The air along the trail had that mid-summer thickness in places, where just breathing seems harder than it should be. For the first time in a long time I simply wanted the run to be over. When it ended my pace was 5:18/km, a full eight seconds slower than the previous run.
It looks to be cooler for the weekend so my time should improve. On the other hand I’m planning on a full loop around the lake so my time will probably be worse. But at least Mother Nature will not be to blame this time.
Average pace: 5:10/km
Location: Burnaby Lake (CCW)
Ran Distance: 7.03 km
Weather: Sunny
Temp: 25ºC
Wind: light
Calories burned: 558
Total distance to date: 2590 km
We are in the middle of a strange mini-heatwave, with temperatures climbing into the mid-20s. I wore my long-sleeve t-shirt tonight and felt way overdressed. The strangely warm weather didn’t slow me down appreciably as I ventured out on my second 7K run, this time tackling a combo of the Brunette River trail and the northern (CCW) side of the trail at Burnaby Lake.
Overall, the run was very similar to the previous one, with the average pace one second faster at 5:10/km. After the usual faster start then dip in the second km I actually picked up the pace on the third km and was otherwise steady the rest of the way out, with the customary final km sprint-like part.
The legs and feet behaved themselves, so endurance was more of an issue, though it wasn’t too warm to affect me much.
Thursday is another 7K, probably matching the same route.
My stats for the month of April 2014:
12 runs
64.52 km
5:11/km average pace
Not bad for my first full month of running for the year. Hopefully the second and third stats will improve in May. Excelsior!
Average pace: 5:11/km
Location: Burnaby Lake (CW)
Distance: 7.03 km
Weather: Partly cloudy
Temp: 11-12ºC
Wind: light to breezy
Calories burned: 558
Total distance to date: 2576 km
In celebration of today’s Vancouver Sun Run I went for a run.
But not in Vancouver.
Instead I went on my first official 7K run of the year, clockwise around Burnaby Lake. The weather was a mix of sun and cloud and was a bit cool with a fairly good breeze blowing. I had to go like no one’s business by the time I got there and after relieving myself I felt oddly indifferent about the actual run.
I headed off, pulling back a bit deliberately on the first km to make sure I had enough gas for the extra 2 km and overall the run went fine. A stitch threatened around the 5K mark but never fully materialized and the tendons on both feet were a bit sore to start but warmed up nicely and were fine after.
The only negative was again the left foot being sore on the walk after. It is annoying but so far is not affecting the runs themselves.
My prediction of a 5:18/km pace was off as I came in at 5:11/km. I’m satisfied with that for my first longer run. The plan now is to do another 7K on Tuesday and Thursday, then move on to an actual 10K next weekend.
Average pace: 5:05/km
Location: Brunette River trail
Distance: 5.05 km
Weather: Partly cloudy
Temp: 11ºC
Wind: light
Calories burned: 400
Total distance to date: 2576 km
I think it would probably scare me to watch video footage of what I do in bed.
I mean while I’m sleeping.
The reason I say this is because I woke up with what can only be described as old man’s hip. For whatever reason my right hip was sore, a ghostly premonition of what it might feel like when I’m 85. If it was a hint that I’ll make it to at least 85 I’m okay with that.
But for a run an old man hip is not hip, not at all.
Fortunately I was able to work it out and managed to maintain a decent pace along the river. My left calf was feeling a bit tender/sore around the shin so I’m not sure if I’m unconsciously shifting my weight to it or if it’s also going through some other old man thing. The right leg and foot continue to be fine.
With the allegedly energy boosting shoes remaining firmly tied I managed an average pace of 5:05/km, one second off the previous run and a bit short of my best but still second fastest for the year.
My next run on the weekend should be an uninterrupted 7K. I’m expecting the average pace to shoot up with the longer length and will venture a prediction now of around 5:18/km.
Average pace: 5:06/km
Location: Burnaby Lake (CCW)
Distance: 5.05 km
Weather: Partly cloudy
Temp: 11ºC
Wind: light to moderate
Calories burned: 401
Total distance to date: 2571 km
I decided to try a 7K run on for size with my spiffy new shoes today. The plan was to run the Brunette River trail then continue to Burnaby Lake and run to Still Creek. From there I’d walk to the Sperling SkyTrain station and catch a ride back home.
And I did do just that, yet I only ended up with a 5K run.
On the weekend I bought a SPIbelt because I wanted to test out using my phone and its GPS for my runs. I opted to just carry the phone and use my iPod and use the run as a chance to see how securely the belt would hold the phone in place.
I changed my mind and used the phone. The good news is the belt worked great. The phone didn’t budge and I barely noticed it there. The not-so-good news is my times were suddenly and drastically slower. It paced my two km along the river trail at around 5:25/km. This leads to a few possibilities:
the phone is way out of whack
the iPod/Nike sensor is way out of whack
I suddenly became much slower despite not really feeling it
While I think it’s possible the iPod may be overly generous on times, it has been calibrated and it’s nothing if not consistent. I’m going to calibrate the phone/Nike app at a track to see just how accurately it is gauging distance. It seems like it may be off.
Horrified at the prospect of suddenly having pokey paces posted, I switched off the phone app and returned to the iPod once I got to the lake. This meant my run was split in two, with several minutes of walking (about 200-300m) between the first 2 km and the last 5 km.
The “real” run went well. A stitch threatened but never manifested so I was able to keep a good pace. The last two km my left shoe came untied, which is disappointing with the new shoes. but the lace did feel a little loose on the walk down, so it’s partly my fault. My overall pace for the 5K was 5:06/km, my second-best of the year.
I’ll do a calibration run on the weekend with the phone but my next one or two runs will be using the iPod as per usual.
Average pace: 5:01/km
Location: Burnaby Lake (CW)
Distance: 5.06 km
Weather: Overcast, occasional light shower
Temp: 11-13ºC
Wind: light
Calories burned: 401
Total distance to date: 2565 km
Yesterday I went to the Running Room and spent about an hour or so trying on lots of different shoes after determining that the minimalist shoes were being cruel and unusual to my feet and legs. The staff member I dealt with was very helpful and in the end I settled on a pair of Adidas Energy Boost 2.0 shoes. They feature energy boost, as you may have suspected.
boost™’s energy-returning properties keep every step charged with an endless supply of light, fast energy
I hate to say this, but the shoes do not actually supply endless energy. If they did I’d use them to power the toaster. However, they did apparently provide a nice boost to my energy during the run because I went from a slog-awful pace of 5:18/km two days ago to my best run of the year today, coming in at 5:01/km.
No stitches, no cyclists, no discomfort to speak of.
The only downside came on the walk back when my left foot once again was sore as heck. If I could replace it with a sleek robot foot I probably would.
I think I may try transitioning to longer runs now by stretching from 5K to 7K and then to 10K.
But for the moment I shall bask in the warm fuzzy feeling of coming so close to breaking the 5:00 minute mark, something I never did last year (not counting the goofy mis-calibrated runs before I started using the sensor again).
Average pace: 5:18/km
Location: Burnaby Lake (CCW)
Ran Spruce and Conifer Loops and Piper Mill Trail
Distance: 5.05 km
Weather: Sunny
Temp: 13-14ºC
Wind: light
Calories burned: 400
Total distance to date: 2561 km
After avoiding a run yesterday due to the day-long downpour, I ventured out today under sunny skies and in mild conditions. I once again wore my New Balance MT100s, hoping to improve on my previous pace with the minimalist shoes.
As I walked along the Brunette River trail I noticed something odd on the trail up ahead. After a few moments I realized it was a tree. Trees are not normally found on the trail. Along the trail, yes. Right across them, not so much.
Apparently a combination of soggy soil and perhaps just enough wind was enough to cause a very tall tree on the other side of the river bank to topple over. It was tall enough to reach across the rover, the opposite bank, the trail (which is actually a gravel service road) and then some. It had cracked apart in several places after thudding onto the ground.
I hopped over and hoped it was not a sign.
It wasn’t. But I had a lousy run, anyway.
I started out slower again but the first km was actually three seconds better than the previous run–a good sign! Then at exactly the 1 km mark (it was just announced on the iPod) I was struck by a nasty stitch in my left side. I slowed but it persisted and by the end of the second km I was six seconds off the previous pace. Later I developed a stitch in my right shoulder, of all places.
I ended up with a mediocre pace of 5:18/km. The last four runs look like this:
5:07
5:12
5:14
5:18
This is not a good trend. I dislike it.
The shoes didn’t feel too bad, actually, but clearly my legs and feet are still adjusting as I could feel my upper leg muscles getting worked out, no doubt due to the different stance I was using/forced into.
The walk home was less than pleasant as the pad of my left foot acted up and without sufficient support from the shoe it was fairly cranky most of the way back.
I’m going to put the MT110s back on the shelf for now and get a nice pair of regular trail runners to replace my wearing-out Nikes. Eventually, maybe after I’m comfortably doing 10K runs again, I may try going back to the minimalist shoes.
Re: the cyclists. I am seeing multiple cyclists pretty much every time I run at the lake now. This annoys me because more of them are riding fast, which is the perfect way for collisions to happen, as cyclists ARE NOT SUPPOSED TO BE ON THE TRAILS AROUND THE LAKE.
Clearly the many signs saying “No bicycles” are no longer working. My concern is that as word gets around that you can bike around the lake without consequence, more people will do so. I don’t think the Parks Board is doing any actual enforcement or they’re busting people (“Set your bike down and put your hands on that tree!”) when I’m not there.
Anyway, it’s annoying. There are very few places where bikes are not permitted and this is one of them. It’s one of the things I like about Burnaby Lake–I never have to keep an eye out for some idiot madly whizzing by on a bike. It seems that’s come to an end now. Alas.
