Outdoor runs

The interruptions run

Location: Burnaby Lake, CCW
Distance: 11.5 km
Weather: Overcast, humid
Temp: 17ºC
Wind: light to none
Calories burned: 815
Average pace: 4:56/km
Total distance to date: 1370.33 km

Ran: Conifer Loop and Spruce Loop.

Today’s run I planned to ease up a bit as a precaution against injury and the weather helped me in that regard. It was mild but after the rain yesterday and in the morning the lake was quite humd and much of the run felt like running through soup. Thin soup but soup all the same. The extra work on breathing resulted in a naturally slower pace and I finished at 4:56/km — still my second best run to date. The Nike+ site erroneously records it as 4:57 because somehow when I pressed the center button on the iPod (with End Workout selected) it instead simply gave me an update and kept the clock running. I walked for a number of seconds before realizing this and by the time it shut off properly it recorded the last .05 km at a stupidly slow speed of 6:20/km (because I was walking).

I am beginning to dislike the clickwheel on the iPod and by extension the iPod itself more as time passes.

The interruptions on the run came in three forms:

Man: When I saw fresh grass trimmings along the side of the trail I figured there would be a parks worker ahead and sure enough there was, safely nestled inside a giant mowing machine. He saw me and pulled over as much he could. I threaded by, trying not to fall in the bramble.

Nature: One section of trail by the fields usually floods after a good rain and it was flooded today. I usually cut to the right onto the field itself but opted to take the narrow little hill to the left that parallels the fence. This little trail-ette was obviously made by someone as a bypass for just such an occasion. Today I had no sense of balance for some reason and twice as I picked my way over what amounts to little more than a hump of dirt, I nearly fell off. To my left, brambles and bog, to my right a large pool of mucky water. I managed to get over without incident.

Bird: Further up I came around a corner and the goose family was there, spread out all over the trail. The goslings are definitely growing up but most of them were chilling out as I approached. Upon seeing them I immediately slowed and gave them as much clearance as I could. The parents hissed until I was safely past. The goslings are adorable, as always.

The most unexpected event of the run occurred as I was nearing the end of the Conifer Loop, the second optional loop. A dog about 30 feet or so ahead of me started running as I approached but strangely took off into the brush. As I got nearer I realized it was actually a coyote. Yikes! Still, it ran, so it would seem it was not in the mood to socialize. I’m okay with that.

I felt a few brief tinges in the left shin but nothing more than that and the legs were fine after and during the run, otherwise. The left foot was a little creaky again but the creakiness didn’t show up until late.

This is pretty close to exactly what the coyote looked like:

Chart (average pace is bolded if different than the last km):

km Jun 1 May 30 May 28 May 24 May 22 May 18 May 16 May 14 May 11
1 4:42 4:37 4:48 4:46 4:42 4:42 4:54 4:51 4:50
2 4:46 4:45 4:51 4:51 4:47 4:47 4:57 4:55 4:56
3 4:49 4:48 4:52 4:53 4:51 4:51 4:59 4:59 4:59
4 4:51 4:49 4:53 4:53 4:53 4:53 5:00 5:02 5:01
5 4:51 4:50 4:54 4:54 4:54 4:54 5:01 5:03 5:02
6 4:52 4:50 4:55 4:54 4:55 4:56 5:01 5:05 5:02
7 4:53 4:51 4:55 4:55 4:56 4:57 5:02 5:06 5:04
8 4:54 4:52 4:56 4:56 4:57 4:59 5:03 5:08 5:05
9 4:55 4:52 4:57 4:57 4:58 5:00 5:04 5:07 5:05
10 4:56 4:53 4:57 4:58 4:59 5:01 5:04 5:07 5:06
11 4:56 4:52 4:57 4:58 4:58 5:02 5:04 5:07 5:06

May running summary

Here’s my running summary for the month of May, which I declare a Good Month™ for jogging.

Total runs: 12
Fastest run: 4:52/km (May 30th)
Slowest run: 5:20/km (May 20th)
Difference between average pace of fastest and slowest runs: 28 seconds/km
Fastest 1st km: 4:37/km (May 30th)
Slowest 1st km: 4:58 (May 2nd)

Total distance: 135.72 km
Average pace: 5:03/km

May vs. April:

Total runs: 12/10
Fastest run: 4:52/5:13
Slowest run: 5:20/5:59
Difference between average pace of fastest and slowest runs: 28/46 seconds
Fastest 1st km: 4:37/4:59/km
Slowest 1st km: 4:58/5:17/km

Total distance: 135.72/102.32
Average pace: 5:03/5:35/km

May was an improvement across the board and notable for finally breaking the 5:00 minute mark for average pace, getting in under 5:00 minutes on every first km, setting a new record for first km and getting in 12 runs vs. 10, though admittedly I was out for a week in April due to hurting my lower back. May was also the first full month wearing my new trail runners and have no doubt contributed positively to the results.

Onward to June!

The 4:52/km run!

Location: Burnaby Lake, CW
Distance: 11.04 km
Weather: Overcast
Temp: 16ºC
Wind: light to none
Calories burned: 783
Average pace: 4:52/km <– personal record
Total distance to date: 1358.82 km

Ran all three optional loops: Piper Mill, Conifer Loop and Spruce Loop.

Good news: My feet and legs felt fine during the run.

Not so good news: my left calf again felt sore after but recovered quickly enough. I have no idea why my runs always seem harder on my left leg.

The weather was mild and overcast today and the threatened chance of showers did not materialize until some hours after I finished my run. It is funny how often my bladder determines in which direction I go around the lake. If I end up having to use the loo when I get to the lake I cross over the parking lot, use the strangely odor-free port-o-potty then head out from there in a clockwise direction, starting along the south shore. My default is counter-clockwise but since my bladder is tiny I end up mixing things up often, which is good for variety and hopefully good for reducing injuries from repetition.

The first km did not strike me as unusually fast and yet I came in at a new pace of 4:37/km. I apparently had some spring in my step. I eased up to a more reasonable 4:45 for the second km and maintained a consistent pace from the third km on, as has been the pattern lately. I was pushing a little harder today when it became clear that my legs were holding up but never over-extended myself, keeping control of my breathing and remaining cramp-free.

And the field had an adorably large group of goslings with their parents in it. One parent slept, as did most of the goslings, while the other remained vigilant against threats. So very cute.

I flagged a wee bit at the 10 km mark then redoubled my effort for a strong finish and managed to shave that extra second off as I got to the Cariboo Dam. I was rewarded with another personal record, shaving five seconds off my previous best and coming in at 4:52/km.

All told, I was pleased by today’s run and it was a fine way to end the month of May, running-wise.

Chart (average pace is bolded if different than the last km):

km May 30 May 28 May 24 May 22 May 18 May 16 May 14 May 11 May 9
1 4:37 4:48 4:46 4:42 4:42 4:54 4:51 4:50 4:55
2 4:45 4:51 4:51 4:47 4:47 4:57 4:55 4:56 5:03
3 4:48 4:52 4:53 4:51 4:51 4:59 4:59 4:59 5:06
4 4:49 4:53 4:53 4:53 4:53 5:00 5:02 5:01 5:08
5 4:50 4:54 4:54 4:54 4:54 5:01 5:03 5:02 5:08
6 4:50 4:55 4:54 4:55 4:56 5:01 5:05 5:02 5:10
7 4:51 4:55 4:55 4:56 4:57 5:02 5:06 5:04 5:10
8 4:52 4:56 4:56 4:57 4:59 5:03 5:08 5:05 5:11
9 4:52 4:57 4:57 4:58 5:00 5:04 5:07 5:05 5:12
10 4:53 4:57 4:58 4:59 5:01 5:04 5:07 5:06 5:12
11 4:52 4:57 4:58 4:58 5:02 5:04 5:07 5:06 5:12

The Man Meets Mower run

Location: Burnaby Lake, CCW
Distance: 11.44 km
Weather: Overcast, some sun
Temp: 16ºC
Wind: light to none
Calories burned: 811
Average pace: 4:57/km <– personal record
Total distance to date: 1347.78 km

Ran all three optional loops: Piper Mill, Conifer Loop and Spruce Loop.

On Saturday’s walk around Burnaby Lake I felt three different instances of pain flash quickly through my left shin. The shin otherwise was fine but it was enough to cause some concern as I got ready for today’s run.

The weather was nice for running — mild and mainly cloudy but no threat of rain. I felt nothing unusual on the walk to the lake and that helped set me a bit at ease. The first km I eased up slightly — my pace was 4:48 — but after that and without experiencing any pain I maintained my usual rate and ended up with an average pace of 4:57/km, my fastest to date. Even better, the Nike+ site did not round up the result. Woo!

The Burnaby parks people were out in force today with weed whackers, leaf blowers and tractors (one of which bore down on me, causing a brief moment of DEAR LORD I’M GOING TO GET RUN OVER ON A NATURE TRAIL). Where the trail wasn’t being groomed I found it to be pleasant and occasionally a bit muggy after the rain of the past few days.

The left foot, which has been getting to nearly fully recovered, did start acting up a little in the last few km but it was a mere annoyance. My left calf felt a little sore after the run but quickly recovered.

I am still mindful of shin splints and will probably apply an ice pack after the next run.

Chart (average pace is bolded if different than the last km):

km May 28 May 24 May 22 May 18 May 16 May 14 May 11 May 9 May 7
1 4:48 4:46 4:42 4:42 4:54 4:51 4:50 4:55 4:52
2 4:51 4:51 4:47 4:47 4:57 4:55 4:56 5:03 4:59
3 4:52 4:53 4:51 4:51 4:59 4:59 4:59 5:06 5:04
4 4:53 4:53 4:53 4:53 5:00 5:02 5:01 5:08 5:07
5 4:54 4:54 4:54 4:54 5:01 5:03 5:02 5:08 5:09
6 4:55 4:54 4:55 4:56 5:01 5:05 5:02 5:10 5:10
7 4:55 4:55 4:56 4:57 5:02 5:06 5:04 5:10 5:12
8 4:56 4:56 4:57 4:59 5:03 5:08 5:05 5:11 5:15
9 4:57 4:57 4:58 5:00 5:04 5:07 5:05 5:12 5:17
10 4:57 4:58 4:59 5:01 5:04 5:07 5:06 5:12 5:19
11 4:57 4:58 4:58 5:02 5:04 5:07 5:06 5:12 5:20

The brown and somewhat uncomfortable but still zippy run

Location: Burnaby Lake, CW
Distance: 11.05 km
Weather: Sun and cloud
Temp: 15ºC
Wind: moderate to none
Calories burned: 783
Average pace: 4:58/km <– personal record (tied)
Total distance to date: 1336.34 km

Ran all three optional loops: Piper Mill, Conifer Loop and Spruce Loop.

Today’s run was preceded by a few changes o’ pace: I got up early, had breakfast and lunch before heading out and found myself in the awkward position of having to use the port-o-potty at the parking lot for *everything* after having a physical in the morning. On the plus side this meant I was theoretically lighter.

The weather was back to being decent and was mostly sunny but with cooler temperatures. A few spots still seemed muggy. The heavy rains of the past few days meant that the streams feeding into the lake were rather brown and yucky-looking with all the sediment and mud stirred up.

I felt a little creaky starting out and my initial km was four seconds slower than the prior run — there were moments when I felt flashes of pain in my shins but fortunately they were fleeting. I also felt a more general soreness in my calves and this is perhaps not surprising given how I have been pushing lately.

I was fully expecting to come in slower so was surprised when the announced time at the end of the run was 4:57/km — a second faster than my best-ever pace on Tuesday. The Nike+ site did its usual rounding up, though, so I officially tied my best pace of 4:58, which is still pretty spiffy, so I’ll take it.

I may run on Saturday to keep the three-per-week thing intact but am still undecided. I will probably ease off a bit if I do go. I do not want to overextend myself at this point.

Chart (average pace is bolded if different than the last km):

km May 24 May 22 May 18 May 16 May 14 May 11 May 9 May 7 May 4
1 4:46 4:42 4:42 4:54 4:51 4:50 4:55 4:52 4:42
2 4:51 4:47 4:47 4:57 4:55 4:56 5:03 4:59 4:50
3 4:53 4:51 4:51 4:59 4:59 4:59 5:06 5:04 4:54
4 4:53 4:53 4:53 5:00 5:02 5:01 5:08 5:07 4:55
5 4:54 4:54 4:54 5:01 5:03 5:02 5:08 5:09 4:56
6 4:54 4:55 4:56 5:01 5:05 5:02 5:10 5:10 4:57
7 4:55 4:56 4:57 5:02 5:06 5:04 5:10 5:12 4:58
8 4:56 4:57 4:59 5:03 5:08 5:05 5:11 5:15 4:59
9 4:57 4:58 5:00 5:04 5:07 5:05 5:12 5:17 5:00
10 4:58 4:59 5:01 5:04 5:07 5:06 5:12 5:19 5:00
11 4:58 4:58 5:02 5:04 5:07 5:06 5:12 5:20 5:01

The under 5:00/km run!

Location: Burnaby Lake, CCW
Distance: 11.33 km
Weather: Cloud and showers
Temp: 15ºC
Wind: moderate to none
Calories burned: 804
Average pace: 4:58/km <– personal record
Total distance to date: 1325.29 km

Note: I ran all three optional loops today: Piper Mill, Conifer Loop and Spruce Loop.

Due to being up late on the Victoria Day weekend (installing a near-release DVD of Vista on my old PC and then sitting through 5+ hours of downloads and updates) I was too tired to run as per usual on Monday. But not wanting to slack off, I ran today instead, curious to see how the extra day off would affect me. Sometimes it makes the run harder, oddly enough.

With the forecast offering a 60% chance of showers (translation: 100% chance, just a matter of when) and the temperature a mild 15ºC, I set out and quickly fell into my usual starting pace, clocking the first km again at 4:42. For the first seven km it remained dry but then it started to spit. The spitting became a steady shower in short order and it persisted for about 3 km before easing up. I was almost dry by the end of the run. This was the sky’s cue to open up and it poured on me on the walk home, insuring I would arrive cold and soaked. At least it stood in contrast to the dry and slightly parched runs of the past few weeks. Variety and all that.

I noticed few geese today. Maybe they were hiding from the rain. Also hiding was the train, which is usually trundling by as I run the Cottonwood Trail section. Today I had passed the midway point and was starting alongside the athletic fields when I heard a loud rumbling that I first thought was a helicopter. I looked back and over and saw the train rumbling by in the distance. Apparently my pace has picked up to where I am now getting through the Cottonwood Trail before it arrives.

And speaking of pace, I had a breakthrough today. After coming teasingly close several times I finally cracked the 5:00 minute mark and finished with an average pace of 4:58/km, beating my old record by three seconds. It also marked the first time I’d run 10K in under 50 minutes. Better yet, my legs are feeling good, not creaky, afterward.

I’m undecided if I will shift my schedule by a day for the rest of the week or try running again tomorrow. For now, I bask in my new personal best!

(Also, Lance Armstrong came on and incorrectly congratulated me for my longest — rather than my fastest — run to date. The sentiment was still appreciated.)

Chart (average pace is bolded if different than the last km):

km May 22 May 18 May 16 May 14 May 11 May 9 May 7 May 4 May 2
1 4:42 4:42 4:54 4:51 4:50 4:55 4:52 4:42 4:58
2 4:47 4:47 4:57 4:55 4:56 5:03 4:59 4:50 5:00
3 4:51 4:51 4:59 4:59 4:59 5:06 5:04 4:54 5:02
4 4:53 4:53 5:00 5:02 5:01 5:08 5:07 4:55 5:04
5 4:54 4:54 5:01 5:03 5:02 5:08 5:09 4:56 5:05
6 4:55 4:56 5:01 5:05 5:02 5:10 5:10 4:57 5:05
7 4:56 4:57 5:02 5:06 5:04 5:10 5:12 4:58 5:05
8 4:57 4:59 5:03 5:08 5:05 5:11 5:15 4:59 5:06
9 4:58 5:00 5:04 5:07 5:05 5:12 5:17 5:00 5:06
10 4:59 5:01 5:04 5:07 5:06 5:12 5:19 5:00 5:06
11 4:58 5:02 5:04 5:07 5:06 5:12 5:20 5:01 5:06

The let your (stupid) dog run free run

Location: Burnaby Lake, CW
Distance: 11.52 km
Weather: Cloud and sun
Temp: 15ºC
Wind: strong with occasional gusts
Calories burned: 817
Average pace: 5:02/km
Total distance to date: 1313.95 km

Note: I ran all three optional loops today: Piper Mill, Conifer Loop and Spruce Loop.

The start of today’s run my left shin felt a little creaky but once I’d warmed up it was fine. Conversely, my right foot toward the end of the run was hurting a bit, probably due to a pair of ingrown toenails (yuck) that I had trimmed earlier. It wasn’t too bad but I could tell I was shifting weight around to compensate. Everything seems okay now so there shouldn’t be any lasting damage. Time, as always, will tell.

I tied my best opening km today at 4:42/km — again, this was not intentional. It seems that some days I just have a lot of pent-up energy that comes out when I start. Fortunately I don’t wilt after these fast starts anymore so it doesn’t seem like as much an issue anymore. I also put in my second fastest pace overall: 5:02/km. This is only one second behind my best pace. If I had known I was going to be that close I would have pushed a tiny bit harder. Oh well, it’s nice to have goals.

Weather-wise it was a mix of sun and cloud and seasonal temperatures, with a strong wind blowing. This combination insured I would not overheat, so I’m not complaining.

As for the dogs, let me say this: grr. A lot of dog owners had their dogs off-leash today (because their dogs are always well-behaved, y’know). A larger one nearly bowled into me as it veered across the trail toward me. The couple who owned the dog seemed to find it mildly amusing. Another guy had a pair of dogs, a larger one on a leash (hooray) and what looked like a Mexican Hairless off leash. I nearly stomped the Mexican Hairless as it charged straight at me. I don’t blame it, given that its view of the world is about two inches above the ground but come on, dog owners, leashing your dog not only protects others, it protects your easily squishable dogs, too!

While passing the fields I noticed two families of geese, each with a pair of goslings. Since I had previously seen one family in the same general area with six goslings I am hoping these weren’t among the group because losing 4 of 6 goslings would be pretty harsh for momma and poppa goose.

For the first time I used the pedometer in my iPod to track the walk to and from the lake — about 38 minutes each way, a combined 9560 steps and 415 calories burned in addition to the 817 from the run. Not bad!

Chart (average pace is bolded if different than the last km):

km May 18 May 16 May 14 May 11 May 9 May 7 May 4 May 2 Apr 30
1 4:42 4:54 4:51 4:50 4:55 4:52 4:42 4:58 5:02
2 4:47 4:57 4:55 4:56 5:03 4:59 4:50 5:00 5:11
3 4:51 4:59 4:59 4:59 5:06 5:04 4:54 5:02 5:13
4 4:53 5:00 5:02 5:01 5:08 5:07 4:55 5:04 5:13
5 4:54 5:01 5:03 5:02 5:08 5:09 4:56 5:05 5:13
6 4:56 5:01 5:05 5:02 5:10 5:10 4:57 5:05 5:12
7 4:57 5:02 5:06 5:04 5:10 5:12 4:58 5:05 5:12
8 4:59 5:03 5:08 5:05 5:11 5:15 4:59 5:06 5:13
9 5:00 5:04 5:07 5:05 5:12 5:17 5:00 5:06 5:13
10 5:01 5:04 5:07 5:06 5:12 5:19 5:00 5:06 5:13
11 5:02 5:04 5:07 5:06 5:12 5:20 5:01 5:06 5:13

The it’s-not-really-the-sun-it’s-the-heat run

Location: Burnaby Lake, CCW
Distance: 11.51 km
Weather: Sun
Temp: 19ºC
Wind: moderate
Calories burned: 819
Average pace: 5:04/km
Total distance to date: 1302.43 km

Temperatures today were only slightly above normal and with a steady breeze I wasn’t overly concerned about getting parched on the run. I opted to skip any hydration and it turned out fine. My mouth was a tad dry by the end but it was fine overall. I established a comfortable pace early on and held on throughout, using the slightly cooler temperature to boost my pace a bit to a new second-best ever at 5:04/km. I also passed the 1300 km mark, which was nice. And Joan congratulated me for 500 more km completed, which was just Joan doing her thing.

Other than that, there’s not much else to add. The run was smooth and uneventful, just the way I like it. My cranky left foot is feeling that much better and my calves and shins are holding up, too.

I ran the Spruce and Conifer Loops but skipped Piper Mill.

Chart (average pace is bolded if different than the last km):

km May 16 May 14 May 11 May 9 May 7 May 4 May 2 Apr 30
1 4:54 4:51 4:50 4:55 4:52 4:42 4:58 5:02
2 4:57 4:55 4:56 5:03 4:59 4:50 5:00 5:11
3 4:59 4:59 4:59 5:06 5:04 4:54 5:02 5:13
4 5:00 5:02 5:01 5:08 5:07 4:55 5:04 5:13
5 5:01 5:03 5:02 5:08 5:09 4:56 5:05 5:13
6 5:01 5:05 5:02 5:10 5:10 4:57 5:05 5:12
7 5:02 5:06 5:04 5:10 5:12 4:58 5:05 5:12
8 5:03 5:08 5:05 5:11 5:15 4:59 5:06 5:13
9 5:04 5:07 5:05 5:12 5:17 5:00 5:06 5:13
10 5:04 5:07 5:06 5:12 5:19 5:00 5:06 5:13
11 5:04 5:07 5:06 5:12 5:20 5:01 5:06 5:13

The you-got-your-early-July-in-my-mid-May run

Location: Burnaby Lake, CCW
Distance: 11.67 km
Weather: Sun
Temp: 25ºC
Wind: moderate
Calories burned: 828
Average pace: 5:06/km
Total distance to date: 1290.92 km

I knew today was going to be interesting with the temperature about nine degrees (!) above normal for this time of year. Looking back to last Monday’s run and how horrible that felt, I was feeling more than a bit of trepidation. As I stepped outside the heat was immediately apparent and though, mercifully, there was a decent breeze blowing, it was not cool as it has been on the previous few runs. I girded myself and set out.

Two km in I was doing fine and opted to skip the water fountain at the Nature House. I hit the 5K mark as I was crossing the bridge near the athletic fields, which surprised me, as it indicated a better-than-average pace. Further on and in one of the stretches where there is no shelter from the sun I began to feel a lot more parched but fought to maintain my pace. Despite my mouth drying out I was still breathing comfortably. Two more times I had the urge to stop but fought through them and even experienced the proverbial runner’s high at around the 8K mark. It felt a bit surreal to have this renewed energy while at the same time being ready to kill someone for a drink of water.

In another odd turn I completed the 10K while on the second walkway on the south side of the lake, again suggesting a decent pace. I soldiered on, determined to get to 11K at the very least.

I made it to the parking lot, which is right beside the damn and stopped there. To my surprise I was informed I had run 11.67 km (best for the year) at a pace of 5:06/km (tied for second best pace ever). I was pleased as punch by this but more than that, I wanted some punch or water or anything.

Fortunately a kindly soul showed me how to get water from the spigot near the dam. Apparently I hadn’t been yoinking the level up hard enough. Once done the water gushed mightily (think if your kitchen faucet only had two settings: off or on full blast. I took a few grateful mouthfuls from it and felt immediately better. I did the same at the fountain in Hume Park while noting that the water play area had its big sprinkler running, something you would almost never see in the first half of May. Weather is weird.

My calves are a little sore after the run but not hurtfully so. I am pondering if they just had to work that much harder today, if the muscles are stretching and growing or maybe just stretching and breaking. I’ll know soon enough. For now I am happy that my stamina has improved enough that a very warm run did not slow me down. And also that so much of the trail of Burnaby Lake is in the blissful shade.

Note: I ran the Spruce and Conifer Loops today but skipped Piper Mill.

Chart (average pace is bolded if different than the last km):

km May 14 May 11 May 9 May 7 May 4 May 2 Apr 30
1 4:51 4:50 4:55 4:52 4:42 4:58 5:02
2 4:55 4:56 5:03 4:59 4:50 5:00 5:11
3 4:59 4:59 5:06 5:04 4:54 5:02 5:13
4 5:02 5:01 5:08 5:07 4:55 5:04 5:13
5 5:03 5:02 5:08 5:09 4:56 5:05 5:13
6 5:05 5:02 5:10 5:10 4:57 5:05 5:12
7 5:06 5:04 5:10 5:12 4:58 5:05 5:12
8 5:08 5:05 5:11 5:15 4:59 5:06 5:13
9 5:07 5:05 5:12 5:17 5:00 5:06 5:13
10 5:07 5:06 5:12 5:19 5:00 5:06 5:13
11 5:07 5:06 5:12 5:20 5:01 5:06 5:13

The sun ain’t so bad (with a little wind) run

Location: Burnaby Lake, CCW
Distance: 11.5 km
Weather: Sun
Temp: 14-16ºC
Wind: moderate, up to 15 km/h
Calories burned: 815
Average pace: 5:06/km
Total distance to date: 1279.24 km

With not a cloud in the sky I was wary once again of getting baked by the sun but it turned out to be a little cooler than forecast (14-16ºC depending on your source) and there was a moderate breeze blowing that helped quite a bit. I started on a counter-clockwise course and tried to set a careful pace but still burned through the first km in 4:50. I did slow and settle shortly after and cruised to a tie for my second-best pace overall at 5:06/km. I’m quite pleased with the result and my fear of the sun has abated somewhat.

I opted to start CCW because the north side of the trail is more shaded than the south and I figured this would allow me to get settled in before hitting the hotter stretches. I think the strategy was successful.

Bird-wise, the two geese families were out with their young ‘uns again and for the first time I came across a robin sitting in the middle of the trail sunning itself. I don’t know if it was afraid of trees or what but it was a little weird to see. I felt guilty in passing by close enough to make it move.

I skipped the Piper Mill trail but took the Conifer and Spruce Loops. Running from the south side of the dam and back around to the north I came in at 11.5 km, so it would appear the Piper Mill Trail adds about 40 or 50 m to the run.

The left shin is feeling a little tender if I poke at it but regular contact and walking/running are not an issue. Still, it’s something I will be monitoring. Left foot continues to mend slowly.

Chart:

km May 11 May 9 May 7 May 4 May 2 Apr 30
1 4:50 4:55 4:52 4:42 4:58 5:02
2 4:56 5:03 4:59 4:50 5:00 5:11
3 4:59 5:06 5:04 4:54 5:02 5:13
4 5:01 5:08 5:07 4:55 5:04 5:13
5 5:02 5:08 5:09 4:56 5:05 5:13
6 5:02 5:10 5:10 4:57 5:05 5:12
7 5:04 5:10 5:12 4:58 5:05 5:12
8 5:05 5:11 5:15 4:59 5:06 5:13
9 5:05 5:12 5:17 5:00 5:06 5:13
10 5:06 5:12 5:19 5:00 5:06 5:13
11 5:06 5:12 5:20 5:01 5:06 5:13

The wind at my back (and front and sides) run

Location: Burnaby Lake, CW
Distance: 11.03 km
Weather: Sun
Temp: 13ºC
Wind: heavy, up to 28 km/h
Calories burned: 819
Average pace: 5:12/km
Total distance to date: 1267.73 km

After the parched run on Monday I was leery of another sunny run and today it was indeed sunny once again. However, instead of being unseasonably warm it was actually a few degrees off the norm and on top of that a heavy wind was blowing most of the day. Normally the wind is my arch-nemesis on a run (after rain) but today it actually served to keep me from overheating, especially in the more exposed parts of the trail.

As a result I didn’t feel like curling up into a ball 2 km in nor did I have to re-adjust my pace at any point. While I was still slower than Friday’s torried pace, I came in at 5:12/km, which is perfectly respectable. I also did all three optional loops and by starting and finishing on either side of the Cariboo Dam came in at 11.54 km, my longest run for the year. Joan, of course, was there to congratulate me for the extra 488.46 km I didn’t realize I had also completed.

My pacing, though slower, was back to being remarkably consistent in the second half of the run.

The left foot is proving stubborn in recovering but is still not being a factor in the runs. The walk home was better than the last run so it is improving.

No snakes today, just ducks, robins and that adorable goose family that is apparently nesting somewhere near the dam.

Chart:

km May 9 May 7 May 4 May 2 Apr 30
1 4:55 4:52 4:42 4:58 5:02
2 5:03 4:59 4:50 5:00 5:11
3 5:06 5:04 4:54 5:02 5:13
4 5:08 5:07 4:55 5:04 5:13
5 5:08 5:09 4:56 5:05 5:13
6 5:10 5:10 4:57 5:05 5:12
7 5:10 5:12 4:58 5:05 5:12
8 5:11 5:15 4:59 5:06 5:13
9 5:12 5:17 5:00 5:06 5:13
10 5:12 5:19 5:00 5:06 5:13
11 5:12 5:20 5:01 5:06 5:13

The strangely muggy run with bonus snake

Location: Burnaby Lake, CCW
Distance: 11.03 km
Weather: Hazy sun, sun
Temp: 15ºC
Wind: light
Calories burned: 782
Average pace: 5:20/km
Total distance to date: 1256.19 km

My plan today was to ease back on the pace a bit, to reduce the risk of strain/shin splints (my legs feel fine when walking and running but the shins are a bit on the tender side). The weather was very much the opposite of Friday, with the temperature a relatively balmy 15ºC (warmest of the year, run-wise) and hazy sun in a mostly clear sky.

Ah yes, the sun, my nemesis. There hasn’t been much sun this spring so I’m not accustomed to running in it. I put in a pace of under 5:00/km for the first 2 km of the run and found myself gasping for breath. This is not good. It is, in fact, bad. The warmer temperature, sun and generally mugginess was all adding up to extra strain. I eased off a bit and still found it difficult to find a pace I could maintain. By the 6K mark I had to take about 30 seconds out to recover. As it was, it ended up being an old-style run with 2-3 seconds added every km and a final pace of 5:20, a full 19 seconds short of Friday.

Still, as I get used to the sun again, the times should start going back down. I am also pondering shifting my runs to the cooler morning.

Joan still congratulated me for another 500 km.

My left foot was feeling slightly creaky after the run, which was another disappointment.

But for the first time at Burnaby Lake I saw a (vibrant green and yellow) garter snake slither across the trail ahead of me. Neat.

The highlight of the run came after, when I got home. I felt something on my neck and brushed at it and a small black bug fell to the kitchen floor. It had probably hitched a ride back from the lake. It crawled for no more than a second or two before a spider darted out and made a meal of it. Ah, nature.

Chart:

km May 7 May 4 May 2 Apr 30
1 4:52 4:42 4:58 5:02
2 4:59 4:50 5:00 5:11
3 5:04 4:54 5:02 5:13
4 5:07 4:55 5:04 5:13
5 5:09 4:56 5:05 5:13
6 5:10 4:57 5:05 5:12
7 5:12 4:58 5:05 5:12
8 5:15 4:59 5:06 5:13
9 5:17 5:00 5:06 5:13
10 5:19 5:00 5:06 5:13
11 5:20 5:01 5:06 5:13