I’m going to start doing a brief monthly summary of my runs because I loves me some stats and it will help to make improvements, etc. easier to see.
In April I ran 10 times. I missed a full week of runs after hurting my back, otherwise I’d have had 13 runs. Showing nice progress, my fastest run was the most recent.
My slowest opening km was done on a run that was also my second fastest overall for the month, reinforcing that the key is to not have a fast start, but to find a good pace and stick to it.
Stats:
Total runs: 10
Fastest run: 5:13/km (April 30)
Slowest run: 5:59/km (April 16th — this was after a back injury 9 days prior and a 15 km hike the previous day)
Difference between average pace of fastest and slowest runs: 46 seconds/km
Fastest 1st km: 4:59/km (April 23)
Slowest 1st km: 5:17/km (April 4 and 27)
Location: Burnaby Lake, CW
Distance: 11.03 km
Weather: Overcast, occasional sun
Temp: 14ºC
Wind: light
Calories burned: 771
Average pace: 5:13/km
Total distance to date: 1223.09 km
Déjà vu! Another run, another personal best for the year to date, another ‘500 km’ completed according to Joan Benoit Samuelson.
The main difference today was my left foot felt better but still a bit sore after resting for the weekend. It did not hurt on the walk to the lake, bothered me on for the first few km and was not an issue on the walk back. I’m hoping by the end of the week it will be back to normal or close to it. My left calf is a bit sore — not sore in the muscles torn/rent asunder sense, more sore in that I think the soreness of the foot is making me compensate a bit with the lower leg muscles, so they’re being worked a bit harder than normal. This, too, should ease up over the week.
It was overcast but never rained, so conditions were close to ideal for the run. I had to use the loo first and opted to run clockwise since I was already on the southern side of the lake, anyway. I had a good start with a 5:02 pace, expectedly fell back a bit to 5:11 for the second km, then hit 5:13 for the third km. And then something weird happened — with the exception of two km where I was actually faster at 5:12/km (an that itself is unusual) I maintained that 5:13 pace for the rest of the run — 7 of the 11 km run. I don’t think I’ve ever had such a remarkably steady run.
I pushed myself a little but not much, certainly nowhere close to the ‘lungs on fire’ pace I’ve tried a few times. Mostly I just pushed to maintain my pace and it appears I succeeded!
It had been raining prior to the run and so the trail, especially around the athletic fields, was a bit waterlogged. In fact at one point the entire trail was underwater and with nowhere to turn I had to go straight through, giving the new shoes their first official dunking. They seem to have come through fine. I am liking how light and flexible they are. The minimal padding is probably helping my form.
Having lopped off a full 13 seconds from Friday’s run, I am skeptical I can hit the same mark on Wednesday but it was certainly a nice way to round out the month.
Location: Burnaby Lake, CCW
Distance: 11.02 km
Weather: High cloud, some sun
Temp: 14ºC
Wind: light
Calories burned: 770
Average pace: 5:26/km
Total distance to date: 1212.06 km
Another run, another personal best for the year to date, another ‘500 km’ completed according to Joan Benoit Samuelson (she has congratulated me on the last four runs, which, if accurate, would mean I had completed 2,000 km. As you may suspect, this is not entirely accurate) and more sore feet. So mostly good news.
Although it started out mild, high cloud and a strong breeze convinced me to wear a long-sleeved shirt for the run. This was the right call for the first part of the run but overall I’d have been fine in a regular t-shirt.
With the sore feet it went like this: no real issues on the walk to the lake. Once at the lake the right foot was pretty much fine but the left foot was sore. It took several km to get past the initial soreness to where the bloodflow/endorphins/magicke started kicking in and I could more effectively ignore it. This is reflected in my slow first km — 5:17. However, I hit my plateau fairly quickly (I don’t recall the last instance where I posted the same time for three different km) and ran steady from there forward, so I ended up two seconds faster than Wednesday and five seconds faster than Monday. The incremental improvements are nice.
Knowing from the last run that the feet would be feeling it more once I resumed walking I pushed on for an extra km, turning in my first 11K run since last summer. Even better, I shaved a second off my 10K pace in the process. The walk back was a bit of a trial but once more my feet recovered quickly after I got home and was able to get off them. I’m hopeful that a weekend of relative inactivity will go a good way toward the healing process.
Location: Burnaby Lake, CW
Distance: 10.03 km
Weather: Rain, light to heavy
Temp: 12ºC
Wind: light
Calories burned: 701
Average pace: 5:28/km
Total distance to date: 1201.4 km
The good news: the new shoes continue to hold up well, even in squishy wet weather like today’s run featured.
The bad news: my feet are still sore.
The better news: this isn’t affecting my times.
I hit two milestones today. I have now crossed the 1200 km mark with the Nike+, finishing today’s run at 1201.4 km. I also had my best run of the year, finishing under 5:30 for the first time, ending with an average pace of 5:28/km.
It was already raining when I headed out so I wore a long sleeved t-shirt and it worked fine. The rain eased up to a light shower partway through, so it wasn’t so bad. To keep the iPod nano functional (the clickwheel may be innovative but it doesn’t take much for it to stop working) I put in in a plastic baggie then put it in my shorts pocket. This actually worked!
My feet were sore again and it bothers me but not enough to slow me down. With the left foot in particular I had to make an effort to keep the toes splayed out flat instead of bunching them up. After getting off the feet for a bit post-run it doesn’t take them long to feel okay again so I’m hoping they’ll toughen up/recover fairly quickly.
As for the goslings, there were two geese families on the trail. The first I came across around a corner where the trail abuts the lake directly — they were at the water’s edge and heading in. The mother briefly did that COME AT ME BRO thing but I dashed by too quickly to cause much concern. The second set I saw from a distance and I eased off my pace a bit so as to not alarm them. I don’t know why I did this as I doubt the geese had a clue what I was doing, I was just a scary biped running toward their precious young. They ambled a bit to the side but did not otherwise panic.
Given the weather, it is no surprise I covered 4 km before I saw another person. What was surprising is it wasn’t a fellow jogger, just someone out getting drenched on a walk.
Location: Burnaby Lake, CCW
Distance: 10.04 km
Weather: High cloud
Temp: 14ºC
Wind: light
Calories burned: 702
Average pace: 5:31/km
Total distance to date: 1191.01 km
Today was the first day running with my New Shoes. I am tagging this post so I will be able to track how many kilometers I end up putting on them but I think it’s probably safe that regular running will make replacing them in six months a reasonable proposition.
With high cloud, a light breeze and mild temperatures I opted for my first run wearing a t-shirt. This was the right call as it was pleasantly warm throughout, though it cooled a bit on the walk back. The Brunette River trail in particular felt almost muggy heading toward the lake.
My feet were still sore going in so I knew I wouldn’t get a completely accurate feel for the new shoes but I ended up turning in my best performance of the year, with a 5:31/km average and a first km that broke the 5:00/km mark for the first time in quite awhile, coming in at 4:59/km. I was not trying to run harder than usual (that marathon vs. sprint thing) but hey, new shoes, you get excited. I think they’re going to work out fine.
I felt the ghost of a cramp a few times but moderated my pace and came out fine there. There was a lone goose on the edge of the trail at one point but he merely took a single step to the side rather than hissing and acting like I’d just eaten his entire family for dinner.
I’m hoping that with the new shoes my feet will recover quickly and I’ll have a better assessment of how they are handling but first impressions are decent.
According to this article, running shoes are generally expected to last 300-500 miles or up to six months. The pair of New Balance shoes I am using are the same ones I started with back in May 2009 (three years ago) and I’ve put about 1200 km on them (roughly 745 miles).
Which is to say I am way past the point where they should have been replaced. With my feet actually getting sore in the last two runs (the first time this has happened in three years of jogging) it was time to finally get some new shoes.
By coincidence, Mountain Equipment Coop had just sent out a newsletter highlighting running gear and when I followed the link a vibrant pair of New Balance trail running shoes were staring back at me. I went to the store, tried on a pair of New Balance size 8½ MT110s and fell in love with the stubby soles. As a bonus, the laces are not three times longer than they need to be. The laces are orange and bright enough that the inclination is to avoid making direct eye contact with them.
Unlike my current shoes, these are designed specifically for trail use, which should help with the somewhat uneven terrain I typically face. Also unlike my current shoes, these are a more minimalist design, with less padding and bulk. They are noticeably lighter, something else I should appreciate.
Location: Burnaby Lake, CCW
Distance: 10.02 km
Weather: Sunny
Temp: 13ºC
Wind: light
Calories burned: 700
Average pace: 5:37/km
Total distance to date: 1180.97 km
The good news: no hail!
Better news: It was mild and sunny, perfect conditions for running.
Bad news: both of my feet were sore and cranky by the end of the run. It actually hurt more to walk after so I was half-tempted to keep running home (that would have added 4+ km so I ultimately decided against it).
I am almost certain that the soreness in my feet is not due to last Sunday’s hike, doing weird things to my feet while I sleep or a result of alien visitation. What I do think is a distinct possibility is that my trusty New Balance shoes, which I have been using since May 2009, may finally and officially be wearing out. On the Nike+ alone I have tracked 1180 km on them and I ran from May to September 2009 before getting the Nike+ setup, so that’s probably enough to put me past 1200 km. On one pair of shoes.
So getting new shoes is a top priority. I’m not going to try those wacky Five Fingers or a variant because at this point I’m more interested in getting back to peak condition than having my feet cry even more but it’s an option for further down the road (or trail).
As for the actual run, I conducted a bit of an experiment and while the end result is one I’m not happy with, it was not unexpected, so I consider it a success.
If you look at the chart below, specifically my most recent 5:33/km runs you’ll see that my pace is slower in the first half but flattens out nicely in the second. Today I tried — and succeeded — in bringing up my times in the first half of the run. I could feel my lungs working harder and the vague threat of a cramp here and there. By doing so, however, I tapped out my reserves for the second half and while the pace flattened, it did so at longer intervals, leading to a slower pace of 5:37/km. From this point forward I think I’m going to stick to starting at a moderate pace and build toward a stronger finish.
Overall, I am pleased that I was able to complete another week of runs without any major incidents.
Location: Burnaby Lake, CW
Distance: 10.07 km
Weather: Rain, heavy at time, hail, cloud
Temp: 11ºC
Wind: moderate with some gusts
Calories burned: 703
Average pace: 5:33/km
Total distance to date: 1170.94 km
The weather today was looking unsettled. For this time of year that is not unusual. Forty-five minutes before my run the sky was brightening and the sun was poking out. Just prior to heading out it was the opposite. As I walked along the Brunette River trail the sun came out again, albeit briefly. The sky remained overcast until I reached about the midway point of the run.
At that time the sky opened up and it began raining hard. It quickly then changed to hail, which I’ve never run in before. The hail persisted for about 2 km before changing back to straight rain and the rain continued all the way home, though it eventually tapered off to a light shower by the end of the run itself.
I am glad I wore a long-sleeved shirt for the run. The hail wasn’t Texas-sized golf balls or anything but I could feel them pelting off me as I kept up the pace. I can’t say I’m eager to experience more of the same any time soon.
As happens during a deluge, my iPod got a bit wet, more so since I did not have it in its protective case. I knew what this would lead to and sure enough, at the end of the 10K the slippery clickwheel would not cooperate. I ended up running a total of 10.7 km before I could finally stop the workout.
The good news is the extra run time was not a problem. With Tuesday’s rest I was feeling much less sore and more energetic for the run. I went in with the mindset of running a marathon, not a sprint and paced myself deliberately. By the 4K mark I reached a comfort zone that allowed me to continue without losing much time at all. I ended right back where I was on the last Friday before hurting my back, with an average pace of 5:33/km. I am pleased by this.
I was less pleased by my left foot feeling a bit sore. I’m not sure if I twisted it in my sleep or what it was but it was an annoyance throughout. It didn’t slow me down and I don’t think it’s anything serious but it bears mentioning.
Location: Burnaby Lake, CCW
Distance: 10.03 km
Weather: Cloud and sun
Temp: 13ºC
Wind: light with some gusts
Calories burned: 700
Average pace: 5:59/km
Total distance to date: 1160.87 km
Ten days after my last run, nine days after hurting my back and one day after a rather strenuous hike that left my legs sore and tired, I returned to my regular running schedule. I knew it was going to be hard — and it was!
The first two km were not overly fast — 5:15 and 5:23 but just shy of the 2K mark I was breathing hard and obviously overextending myself. I paused to catch my breath and continued at a deliberate pace for the remainder. Stamina was not an issue going forward but with about 1 km left my legs were feeling more tired than I can ever recall. I maintained pace and finished but even the brisk walk home (around 5 km itself) was a challenge, especially taking the steps up in Hume Park.
Joanne, naturally, congratulated me again for another 500 km completed. I believe I have covered half the distance to Mars by her estimates. Such a nice if incorrect lady.
I also had my first pausetastrophe. At the 1.8K mark I paused the workout to catch my breath and instead of hitting pause to resume the workout I hit the center button on the iPod, which ends the workout. Eek. I quickly hit the pause button and the workout cooperatively resumed. The Nike+ site seems to have simply added a 1.8K mark in addition to the regular ones for each regular km completed, so all is well.
While I am not happy about having such a sluggish pace (5:59/km, my slowest 10K ever), considering all the extenuating circumstances I am happy to have simply completed it. I will begin the work of moving back toward peak condition with Wednesday’s run. I am fairly confident I will better today’s time.
Location: Burnaby Lake, CCW < NEW
Distance: 10.02 km
Weather: Cloud and sun
Temp: 9ºC
Wind: light
Calories burned: 700
Average pace: 5:33/km
Total distance to date: 1150.84 km
The weather for today’s run was a bit of a reverse from Wednesday, with it sunny to start and cloudy to finish. It remained mild throughout and a t-shirt probably would have sufficed.
Given the Good Friday holiday and benevolent sky (can a sky be benevolent? It can now!) there were quite a few people at Burnaby Lake. I counted 24 vehicles in the parking lot and roughly a million people on the trail, a mix of walkers (some in large groups), joggers and a few obnoxious types letting their dogs run all over sans leash. My favorite, though, was a pair of women coming toward me. One had a dog off leash, the other was on a bike. They occupied the entire width of the trail (off-leash dogs and bikes are both verboten as the lake is classified as an environmentally sensitive habitat). I remained polite, not even offering a dirty look. I may have muttered something unkind under my breath in passing, however. On the last stretch leading back to the parking lot I passed a woman on a horse. This isn’t too unusual, as that particular part of the trail is mixed use but it was the first time I’d seen someone on a horse that was galloping. Given that the path is not especially wide it seemed odd. Maybe the horse had to pee.
The run was remarkably similar to Wednesday’s, although I managed to shave three more seconds off my pace, a modest but welcome improvement. With an average of 5:33/km I have an unofficial target of beating 5:30. I hope to do so next week as I continue to increase my endurance.
Location: Burnaby Lake, CCW < NEW
Distance: 10.02 km
Weather: Cloud and sun
Temp: 9ºC
Wind: light
Calories burned: 701
Average pace: 5:36/km
Total distance to date: 1140 km
It felt rather cool this afternoon under a cloudy but non-threatening sky. I opted to wear my jacket and initially it was a wise choice. About midway through the run the sun came out and by the 6K mark I was warm enough that I doffed it but it was nice not to be all chilly for the first stretch of the run.
I opted for a CCW router today and set a deliberate pace. After Monday’s slog I was merely hoping to improve. If you look at my initial km below it may look like I backslid even more, coming in at a poky 5:17/km, a full 14 seconds slower than on Monday. However, if you look at the next km you’ll see I only dropped by two seconds to 5:19/km. This was the difference. I maintained a much steadier overall pace today and ended up with an average time of 5:36/km, 17 seconds better than the 5:53 on my previous run. I am quite pleased by this.
I did experience some light cramps but elected to just keep going steady and let them subside instead of breaking.
As for conditions, it was entirely pleasant once the sun came out and crews were out again spreading fresh gravel along the northern stretch. And in a sure sign of spring I spotted the first black slug of the season on the trail, a little baby one maybe 1/4 the size of a mommy or daddy slug. It was about as cute as something that leaves a trail of slime behind it can be.
Unlike the last two runs the left pad of my foot did not feel sore after the run. I’m not sure if I had been favoring it or if something else was happening but it felt fine today, so that’s also a bit of good news.
Distance: 10.02 km
Weather: Sun and cloud
Temp: 9ºC
Wind: light
Calories burned: 700
Average pace: 5:53/km
Total distance to date: 1130 km
Despite a weather forecast calling for rain it turned out to be pleasantly sunny and mild for the run today. I chose to run Burnaby Lake clockwise or the ‘easy’ way (the north side of the trail slopes in a more downwardly direction if you go clockwise) but the week off took its toll and I found the first half of the run especially hard to manage. The second half was easier as I fell into a slow, steady pace that insured I would not be fighting cramps (or for my own breath).
Various observations:
no, you silly bug, my nose is not a secret shortcut; please stay out
a goose was sitting dead center on the trail. It moved as a I approached but ruefully. I could tell it was comfy.
despite the nice weather I did not see anyone for over the first 4 km
the titular skunk cabbage is indeed starting to bloom again and certain patches are beginning to live up to its name. Without prevailing winds it’s not so bad — yet!
With an average pace of 5:53/km I have backslid again. That’s the bad news. The good news is it’s no worse than my previous low so I’m at least treading water, so to speak. My first km reversed the trend of slower starts by being quite a bit quicker — 5:03/km vs. the last run’s 5:13/km. This was not planned so it’s nice to see.
