Outdoor runs

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

The all weather run

Location: Burnaby Lake, CW
Distance: 11.03 km
Weather: EVERYTHING (cloud, sun, rain, hail)
Temp: 11ºC
Wind: light
Calories burned: 771
Average pace: 5:01/km <– PERSONAL RECORD
Total distance to date: 1245.15 km

Not quite déjà vu this time: another run, another personal best for the year to date (and overall!), but Joan congratulated me for the latter rather than another 500 km completed.

The forecast today was 11ºC with a 40% chance of isolated showers (< 1 mm). It was indeed around 11 and it felt rather chilly for early May (average would be 15) — I could see my breath as I walked to the lake.

It started to shower as I got to Hume Park and by the time I was ready to run it had turned into pretty much a downpour. I’m fairly confident the 1 mm total precipitation was reached in about 30 seconds. Since I had to pee I crossed over the dam and used the port-o-potty at the parking lot and opted for a clockwise circuit. Technically I started my run in the outhouse because when I stepped out of it my iPod was already wet enough that the clickwheel had gone into Not Working No Way mode. I went back in, grabbed some toilet paper, wiped it down and managed to get the workout started.

I kept the toilet paper clenched in my right hand in case I needed to use it at the end of the run. It turned out my hand is not waterproof.

After about a km of solid rain the weather changed to solid hail. Unlike the last time this hail meant business and came down hard. It actually stung a little. This made me miffed, which improved my pace. The sooner I finished the sooner I could get out of this miserable weather. The hail changed back to rain and continued for the first half of the run. It eased up and finally stopped by the end of the run, allowing the wad of toilet paper to dry sufficiently that I was able to wipe down the iPod again and stop the workout on time. There was also a bit of sun in there, too, sometimes with and sometimes without accompanying rain.

I took the Piper Mill trail but skipped the other two optional loops. Because of this I didn’t hit the 11K mark until after I had passed the dam and was running on pavement. Not optimal but not horrible, either. I’ll know to take at least two of the three loops for future runs.

Pace-wise, my fear of not keeping up with Wednesday’s run was unfounded as I not only kept up, I eclipsed my previous best pace by five seconds, coming in at 5:01/km. The soggy first km was a mere 4:42/km. I apparently really wanted to get out of that weather.

Overall I am very pleased with this week’s runs. I may ease off a bit next week as I was pushing a little harder this week but we’ll see. The left foot was a very minor issue on the walk back.

Chart:

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

The nearly run down twice run

Location: Burnaby Lake, CCW
Distance: 11.02 km
Weather: Overcast, some light rain
Temp: 13ºC
Wind: moderate
Calories burned: 771
Average pace: 5:06/km <– PERSONAL RECORD (tie)
Total distance to date: 1234.12 km

Yes, it’s déjà vu yet again: another run, another personal best for the year to date, another ‘500 km’ completed according to Joan Benoit Samuelson.

The left foot is a minor annoyance now, so it seems to mending nicely.

The wind made the walk and start of the run a bit chilly but I warmed up soon enough. I extended my run a bit by adding in the Conifer and Spruce Loops. I got to the halfway mark a short way past the bridge, just alongside the start of the athletic fields. I always feel a bit intimidated doing a follow-up to a run where I knock a good chunk off my average pace and today was no exception. I pushed a little harder than I might have in the hope that I could at least equal Monday’s effort and at the end came in at a pace of 5:06/km, knocking seven seconds off Monday’s run and tying my best runs to date. Now I’m really intimidated for Friday’s run — but in a good way!

Weather-wise it was cloudy and a light rain began at around the 6K mark that persisted for about the next four km. By the end it had stopped and the sun came out so I arrived home as dry as I’d left. I liked that.

Vehicles were my bane today. The construction of the Brunette River habitat continues and as I approached the construction site a dump truck with trailer was trying to execute a tricky back-up around a tight corner, occupying the entire roadway in the process. The woman guiding the driver asked me to move back a bit at one point and I happily obliged, as that was preferable to being smooshed by a giant dump truck. The third time was the charm and I continued to the lake.

On the run itself I got onto the long straight stretch of the Cottonwood Trail that parallels the train tracks. I heard a rumble behind me and glanced back, thinking it was a train (I’m all logical like that). It was actually a park vehicle bearing down on me. I nimbly moved further to the side of the trail and let it pass. It stopped to collect the garbage from a nearby trashcan and I stepped on the gas a bit to gain some distance before it could terrorize me again. Okay, I was more startled than terrorized but go with it. The same vehicle sneaked up behind me at the end of the run. It was the stuff of nightmares. Very mild nightmares. Mostly I don’t expect vehicles on the trail.

Some additional remedial work has been done on the trail, shoring up parts where pipes allow water to pass under it. The parts that get boggy in the rain haven’t received the same treatment but here’s hoping.

Chart:

km May 2 Apr 30
1 4:58 5:02
2 5:00 5:11
3 5:02 5:13
4 5:04 5:13
5 5:05 5:13
6 5:05 5:12
7 5:05 5:12
8 5:06 5:13
9 5:06 5:13
10 5:06 5:13
11 5:06 5:13

April 2012 run summary

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)

The soggy new shoes run

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.

Chart:

km Apr 30 Apr 27 Apr 25 Apr 23 Apr 20 Apr 18 Apr 16 Apr 6 Apr 4 Apr 2
1 5:02 5:17 5:06 4:59 5:09 5:12 5:15 5:12 5:17 5:03
2 5:11 5:21 5:15 5:11 5:12 5:21 5:23 5:19 5:19 5:17
3 5:13 5:23 5:19 5:17 5:18 5:25 5:31 5:23 5:24 5:25
4 5:13 5:22 5:20 5:20 5:22 5:28 5:36 5:25 5:26 5:30
5 5:13 5:23 5:22 5:22 5:25 5:29 5:41 5:26 5:27 5:33
6 5:12 5:23 5:24 5:22 5:27 5:30 5:45 5:28 5:29 5:37
7 5:12 5:24 5:25 5:25 5:29 5:31 5:49 5:29 5:31 5:41
8 5:13 5:25 5:26 5:27 5:33 5:32 5:53 5:30 5:33 5:46
9 5:13 5:26 5:28 5:29 5:35 5:33 5:57 5:32 5:35 5:50
10 5:13 5:26 5:28 5:31 5:37 5:33 5:59 5:33 5:36 5:53
11 5:13 5:25 — — — — — — — —

The dusty run

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.

Chart:

Apr 27 Apr 25 Apr 23 Apr 20 Apr 18 Apr 16 Apr 6 Apr 4 Apr 2
1 km 5:17 5:06 4:59 5:09 5:12 5:15 5:12 5:17 5:03
2 km 5:21 5:15 5:11 5:12 5:21 5:23 5:19 5:19 5:17
3 km 5:23 5:19 5:17 5:18 5:25 5:31 5:23 5:24 5:25
4 km 5:22 5:20 5:20 5:22 5:28 5:36 5:25 5:26 5:30
5 km 5:23 5:22 5:22 5:25 5:29 5:41 5:26 5:27 5:33
6 km 5:23 5:24 5:22 5:27 5:30 5:45 5:28 5:29 5:37
7 km 5:24 5:25 5:25 5:29 5:31 5:49 5:29 5:31 5:41
8 km 5:25 5:26 5:27 5:33 5:32 5:53 5:30 5:33 5:46
9 km 5:26 5:28 5:29 5:35 5:33 5:57 5:32 5:35 5:50
10 km 5:26 5:28 5:31 5:37 5:33 5:59 5:33 5:36 5:53
11 km 5:25 — — — — — — — —

The soggy gosling run (not Ryan Gosling)

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.

Chart:

Apr 25 Apr 23 Apr 20 Apr 18 Apr 16 Apr 6 Apr 4 Apr 2
1 km 5:06 4:59 5:09 5:12 5:15 5:12 5:17 5:03
2 km 5:15 5:11 5:12 5:21 5:23 5:19 5:19 5:17
3 km 5:19 5:17 5:18 5:25 5:31 5:23 5:24 5:25
4 km 5:20 5:20 5:22 5:28 5:36 5:25 5:26 5:30
5 km 5:22 5:22 5:25 5:29 5:41 5:26 5:27 5:33
6 km 5:24 5:22 5:27 5:30 5:45 5:28 5:29 5:37
7 km 5:25 5:25 5:29 5:31 5:49 5:29 5:31 5:41
8 km 5:26 5:27 5:33 5:32 5:53 5:30 5:33 5:46
9 km 5:28 5:29 5:35 5:33 5:57 5:32 5:35 5:50
10 km 5:28 5:31 5:37 5:33 5:59 5:33 5:36 5:53

The New Shoes run

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.

Chart:

Apr 23 Apr 20 Apr 18 Apr 16 Apr 6 Apr 4 Apr 2
1 km 4:59 5:09 5:12 5:15 5:12 5:17 5:03
2 km 5:11 5:12 5:21 5:23 5:19 5:19 5:17
3 km 5:17 5:18 5:25 5:31 5:23 5:24 5:25
4 km 5:20 5:22 5:28 5:36 5:25 5:26 5:30
5 km 5:22 5:25 5:29 5:41 5:26 5:27 5:33
6 km 5:22 5:27 5:30 5:45 5:28 5:29 5:37
7 km 5:25 5:29 5:31 5:49 5:29 5:31 5:41
8 km 5:27 5:33 5:32 5:53 5:30 5:33 5:46
9 km 5:29 5:35 5:33 5:57 5:32 5:35 5:50
10 km 5:31 5:37 5:33 5:59 5:33 5:36 5:53

I am excited about new shoes

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.

I shall be trying them out on Monday.

The ‘it only hurts when I run’ run

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.

Chart:

Apr 20 Apr 18 Apr 16 Apr 6 Apr 4 Apr 2
1 km 5:09 5:12 5:15 5:12 5:17 5:03
2 km 5:12 5:21 5:23 5:19 5:19 5:17
3 km 5:18 5:25 5:31 5:23 5:24 5:25
4 km 5:22 5:28 5:36 5:25 5:26 5:30
5 km 5:25 5:29 5:41 5:26 5:27 5:33
6 km 5:27 5:30 5:45 5:28 5:29 5:37
7 km 5:29 5:31 5:49 5:29 5:31 5:41
8 km 5:33 5:32 5:53 5:30 5:33 5:46
9 km 5:35 5:33 5:57 5:32 5:35 5:50
10 km 5:37 5:33 5:59 5:33 5:36 5:53

The “oh hail” run

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.

Chart:

Apr 18 Apr 16 Apr 6 Apr 4 Apr 2 Mar 23 Mar 19 Mar 16 Mar 7
1 km 5:12 5:15 5:12 5:17 5:03 5:13 5:10 5:08 5:06
2 km 5:21 5:23 5:19 5:19 5:17 5:22 5:20 5:22 5:22
3 km 5:25 5:31 5:23 5:24 5:25 5:28 5:26 5:32 5:30
4 km 5:28 5:36 5:25 5:26 5:30 5:34 5:31 5:37 5:33
5 km 5:29 5:41 5:26 5:27 5:33 5:37 5:34 5:42 5:35
6 km 5:30 5:45 5:28 5:29 5:37 5:40 5:36 5:47 5:38
7 km 5:31 5:49 5:29 5:31 5:41 5:43 5:38 5:49 5:40
8 km 5:32 5:53 5:30 5:33 5:46 5:46 5:41 5:51 5:42
9 km 5:33 5:57 5:32 5:35 5:50 5:49 5:43 5:52 5:45
10 km 5:33 5:59 5:33 5:36 5:53 5:50 5:44 5:53 5:47

The ‘it only hurts when I stop’ run

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.

Chart:

Apr 16 Apr 6 Apr 4 Apr 2 Mar 23 Mar 19 Mar 16 Mar 7
1 km 5:15 5:12 5:17 5:03 5:13 5:10 5:08 5:06
2 km 5:23 5:19 5:19 5:17 5:22 5:20 5:22 5:22
3 km 5:31 5:23 5:24 5:25 5:28 5:26 5:32 5:30
4 km 5:36 5:25 5:26 5:30 5:34 5:31 5:37 5:33
5 km 5:41 5:26 5:27 5:33 5:37 5:34 5:42 5:35
6 km 5:45 5:28 5:29 5:37 5:40 5:36 5:47 5:38
7 km 5:49 5:29 5:31 5:41 5:43 5:38 5:49 5:40
8 km 5:53 5:30 5:33 5:46 5:46 5:41 5:51 5:42
9 km 5:57 5:32 5:35 5:50 5:49 5:43 5:52 5:45
10 km 5:59 5:33 5:36 5:53 5:50 5:44 5:53 5:47