Outdoor runs

Silent running

Distance: 11.08 km
Weather: Sunny
Temp: 20ºC
Wind: slight
Calories burned: 774
Average pace: 5:19/km
Total distance to date: 1053 km

I have discovered of late that the longer I go between runs the harder it is, as if I lose my conditioning faster by not running as frequently. On the plus side I have also noticed that I recover quicker than before in terms of soreness/achiness and the like.

And so with four days off since my last run I knew it wasn’t going to be pretty and it wasn’t. In terms of discomfort it was probably the worst run I’ve had in quite awhile — and yet I still managed to beat my previous run by three seconds on average, probably due to the lower temperature and running Burnaby Lake clockwise, which slopes more downwardly. And despite the lower temperature I still felt hot and sweaty. A rare light breeze came up but only long enough to be a tease. It felt like a portent of changing weather.

Along the way I felt a nagging pain in my right shin but has subsided dramatically over the course of 24 hours, leading me to cautiously believe that it was sore and not hurt. I also had a weird phantom twinge of pain flare up during the first half of the run in my left upper thigh. It came out of nowhere and left the same way. I think it may have been responsible for the absolutely huge drop between my first and second km — 8 seconds, which may be some kind of record. By the end of the run I had my stamina back and was starting to feel a bit better but overall it was a dismal affair.

I knew things were not going to go well when I could not select a playlist at the start of the run. Apparently my iPod did not sync properly so I had to run for 60 minutes with only the sound of my own wheezing to serenade me. I did not prefer this to music.

Here is hoping the next run is an all around more pleasant experience.

Chart (All runs at Burnaby Lake except those in blue which are at China Creek):

km Sep 12 Sep 7 Sep 2 Aug 31 Aug 26 Aug 19 Aug 15 Aug 11 Aug 8
1 km 4:49 4:52 4:52 4:51 4:51 4:50 4:55 4:54 5:04
2 km 4:57 4:56 4:57 4:53 4:55 4:54 4:57 4:55 5:05
3 km 5:02 4:59 5:00 4:57 4:58 4:57 4:58 4:58 5:07
4 km 5:05 5:02 5:02 4:58 5:01 5:00 5:02 5:00 5:09
5 km 5:07 5:06 5:03 4:59 5:05 5:01 5:05 5:02 5:11
6 km 5:09 5:08 5:04 5:01 5:08 5:03 5:06 5:03 5:12
7 km 5:12 5:11 5:06 5:03 5:10 5:05 5:08 5:04 5:14
8 km 5:14 5:13 5:07 5:05 5:12 5:07 5:09 5:06 5:16
9 km 5:16 5:16 5:08 5:06 5:14 5:09 5:11 5:08 5:16
10 km 5:17 5:18 5:09 5:08 5:16 5:11 5:13 5:08 5:17
11 km 5:19 5:20 5:10 5:10 5:18 5:12 5:14 — 5:17
12 km — 5:22 5:10 5:11 — — — — —

The weirdly warm early September run

Distance: 12.73 km
Weather: Sunny
Temp: 25ºC
Wind: none
Calories burned: 890
Average pace: 5:21/km
Total distance to date: 1042 km

It seems summer was shifted forward one month. After a tepid and cloudy July, August was pretty nice and September so far has been spectacular, with temperatures well above normal for this time of year. That’s the good news. The less-good-news is the run at Burnaby Lake was very warm (25ºC when I started), very humid and generally uncomfortable until the final few km when the lateness of the hour meant it finally started to cool a little.

I decided to run counter-clockwise (the usual way) and after having done the previous two runs clockwise I can now say with certainty that clockwise is easier. The south side of the lake has a low but steady uphill slope which serves as a braking mechanism in the latter part of the run. Going in the other direction, the north side of the lake has one much steeper but shorter climb and nothing else noteworthy, being mostly flat. I suspect my sluggish pace would have had a few seconds lopped off it had I run clockwise.

And sluggish it was. Despite starting with a typical 4:52/km I immediately gained four seconds on the next km and added three or four seconds for every km after until the 5 km mark, dooming my overall time (at 5 km my pace was a lowly 5:06/km). I plodded on and on the plus side my shins did not feel nearly as tender as on the previous run and I’m only experiencing some minor soreness now. I also managed my longest run once again, adding 400 m for a total distance of 12.73 km, so that was pretty good. The number of slugs was down, too.

I also had a train running alongside me on the north side of the trail for the first time. Weird that it hasn’t happened before. The clacking of the wheels on the track is oddly soothing. I also jogged by a horsey near the end of the run. Yes, a horsey. And apparently there is a law forbidding men from having horses now because every one I see has a woman attached to it.

Chart (All runs at Burnaby Lake except those in blue which are at China Creek):

km Sep 7 Sep 2 Aug 31 Aug 26 Aug 19 Aug 15 Aug 11 Aug 8 Aug 4
1 km 4:52 4:52 4:51 4:51 4:50 4:55 4:54 5:04 4:51
2 km 4:56 4:57 4:53 4:55 4:54 4:57 4:55 5:05 4:54
3 km 4:59 5:00 4:57 4:58 4:57 4:58 4:58 5:07 4:59
4 km 5:02 5:02 4:58 5:01 5:00 5:02 5:00 5:09 5:04
5 km 5:06 5:03 4:59 5:05 5:01 5:05 5:02 5:11 5:07
6 km 5:08 5:04 5:01 5:08 5:03 5:06 5:03 5:12 5:09
7 km 5:11 5:06 5:03 5:10 5:05 5:08 5:04 5:14 5:11
8 km 5:13 5:07 5:05 5:12 5:07 5:09 5:06 5:16 5:13
9 km 5:16 5:08 5:06 5:14 5:09 5:11 5:08 5:16 5:14
10 km 5:18 5:09 5:08 5:16 5:11 5:13 5:08 5:17 5:15
11 km 5:20 5:10 5:10 5:18 5:12 5:14 — 5:17 5:16
12 km 5:21 5:10 5:11 — — — — — —

The 12.33K run

Distance: 12.33 km
Weather: Sunny
Temp: 19ºC
Wind: none
Calories burned: 862
Average pace: 5:10/km
Total distance to date: 1029 km

I knew I would feel more discomfort in my shins tonight because of the two back-to-back runs a few days back and sure enough that is how tonight’s run began. In fact they felt so tender I wondered if I would even complete the run at all. You can see this early on where despite starting with a decent time I add an impressive five seconds after the first km. The achiness never got worse so I managed to keep my pace stable. Then something weird happened.

The endorphins kicked in, I found my zone or something clicked because I managed to make up for that slow stretch over the rest of the run and recovering from a sluggish start is something that doesn’t happen very often. By the end of the run I not only managed to match my previous pace, I ended up exceeding it (the iPod actually said my average pace was 5:09/km before the Nike+ site cruelly rounded it up to 5:10). With the pain receding and my energy bursting I felt like I could have kept on going strong (my pace for the 12-12.33 km stretch was 4:44) but knowing I might regret this performance in the coming days I cooled my jets.

I ran the loop in reverse again and am almost leaning toward preferring it this way, though I can’t say exactly why just yet. During the 12+ km stretch there is only one small spot where you have to cross a road that leads to the rowing center and it’s usually dead quiet there. Tonight as I emerged from around a blind corner (carefully, as it is a blind corner) a motorcycle came roaring around with the driver evidently one of those “There can’t possibly be anyone else ever on the road!” types, as he came far too close to me for my liking. I later nearly had a fellow jogger smoosh into me doing the same thing on another blind corner. Pay attention, people! Please. 🙂

Chart (All runs at Burnaby Lake except those in blue which are at China Creek):

km Sep 2 Aug 31 Aug 26 Aug 19 Aug 15 Aug 11 Aug 8 Aug 4 Aug 1
1 km 4:52 4:51 4:51 4:50 4:55 4:54 5:04 4:51 4:51
2 km 4:57 4:53 4:55 4:54 4:57 4:55 5:05 4:54 4:52
3 km 5:00 4:57 4:58 4:57 4:58 4:58 5:07 4:59 4:56
4 km 5:02 4:58 5:01 5:00 5:02 5:00 5:09 5:04 4:58
5 km 5:03 4:59 5:05 5:01 5:05 5:02 5:11 5:07 5:00
6 km 5:04 5:01 5:08 5:03 5:06 5:03 5:12 5:09 5:01
7 km 5:06 5:03 5:10 5:05 5:08 5:04 5:14 5:11 5:04
8 km 5:07 5:05 5:12 5:07 5:09 5:06 5:16 5:13 5:06
9 km 5:08 5:06 5:14 5:09 5:11 5:08 5:16 5:14 5:07
10 km 5:09 5:08 5:16 5:11 5:13 5:08 5:17 5:15 5:09
11 km 5:10 5:10 5:18 5:12 5:14 — 5:17 5:16 5:10
12 km 5:10 5:11 — — — — — — —

The 12K run

Distance: 12.04 km
Weather: Sunny
Temp: 19ºC
Wind: none
Calories burned: 841
Average pace: 5:11/km
Total distance to date: 1017 km

This was the first time I’d done back to back runs in, well, so long that I don’t recall the last time I did it. Sometime during the Jurassic era, I think. I was curious to see how I would feel and happily the consecutive run days did not have any negative effects that I can detect.

With my energy level improving I opted to shake things up a little at Burnaby Lake by running the loop in reverse. Overall it didn’t feel much different though it may be slightly easier in reverse as the ground tends to slop more downhill this way. I took one minor wrong turn but it only extended the run by a very small amount. I almost made a wrong turn down the path to the Nature House and while it sounds terribly quaint it is also very much the wrong way to go. I made a quick u-turn and felt a bit like one of those tankers having to turn in a narrow strait. This was more due to my speed and limited space than girth, however. I barely missed stepping into the ditch. That also would have been the wrong way to go.

I was at the 5 km mark before I started to feel anything at all in my legs and the achiness was fairly minor tonight. I pressed on and did my first 12K run, finishing with an average pace of 5:11 (5:08 for 10K). I’m pretty pleased with the result.

Chart (All runs at Burnaby Lake except those in blue which are at China Creek):

km Aug 31 Aug 26 Aug 19 Aug 15 Aug 11 Aug 8 Aug 4 Aug 1 Jul 27
1 km 4:51 4:51 4:50 4:55 4:54 5:04 4:51 4:51 4:56
2 km 4:53 4:55 4:54 4:57 4:55 5:05 4:54 4:52 4:54
3 km 4:57 4:58 4:57 4:58 4:58 5:07 4:59 4:56 4:55
4 km 4:58 5:01 5:00 5:02 5:00 5:09 5:04 4:58 4:56
5 km 4:59 5:05 5:01 5:05 5:02 5:11 5:07 5:00 5:00
6 km 5:01 5:08 5:03 5:06 5:03 5:12 5:09 5:01 5:02
7 km 5:03 5:10 5:05 5:08 5:04 5:14 5:11 5:04 5:04
8 km 5:05 5:12 5:07 5:09 5:06 5:16 5:13 5:06 5:06
9 km 5:06 5:14 5:09 5:11 5:08 5:16 5:14 5:07 5:07
10 km 5:08 5:16 5:11 5:13 5:08 5:17 5:15 5:09 5:09
11 km 5:10 5:18 5:12 5:14 — 5:17 5:16 5:10 5:10
12 km 5:11 — — — — — — — —

A wee run

I opted to do a sort of remedial 5K run today, basically to see how the legs/body would feel without putting as much stress on them as a full 10/11K run would.

For a change of pace and because it’s conveniently close, I ran along the Brunette River trail as seen in this BlurryTech™ iPod nano video still:

The run gently slopes uphill on the way in but it’s so gentle it hardly counts. It’s otherwise flat and mostly shaded by the trees. The sun was just coming out as I ran and in the exposed parts of the trail where the sun hit it was hot as all get-out. Other than that, it was comfortable enough.

The first km was fairly brisk — 4:47/km — but after that my times fell off a cliff. At the 2 km mark I felt like I was plodding along. Mostly just tired and still feeling the effects of the cold. I finished with a pace of 5:01 which, if extrapolated over a full 10K would probably have ended up as a decent 5:11 or 5:12.

The legs seem to be holding up after the run, which is the main thing I was looking for, so I rate this one a qualified success.

Times:

km time
1 km 4:47
2 km 4:52
3 km 4:57
4 km 5:00
5 km 5:01

1000.27 km!

Distance: 11.66 km
Weather: Sunny
Temp: 22ºC
Wind: none
Calories burned: 815
Average pace: 5:18/km
Total distance to date: 1000.27 km

I didn’t run for a full week due to a persistent energy-sapping cold. I approached tonight’s run knowing that I was not going to be anywhere close to fast. I only wanted to reach Nike level Blue — 1,000 km logged. I needed to run about 11.39 km to do it.

I set out and was immediately struck by how very humid it was. Not good, since humid conditions tend to sap my energy and my reserves were already low. Despite a decent first km my time fell off in big chunks over the middle part of the run, due to both conditions and light cramping. The latter half was steadier as the cramps eased and I established a workable pace. I finished with a sluggish time of 5:18/km. It’s funny how a year ago that would have been a record-setting time and now it’s a disappointment.

By the end my shins, especially the left one, were tender enough to give me pause. But I did achieve two milestones as I evaluate whether I’ll be in shape for the next scheduled run:

1) I did my longest run to date at 11.66 km. My next goal, logically, is 12 km. That would only require a minor extension of my usual run, so it shouldn’t be difficult.
2) I reached the Nike level Blue, which means I’ve now tracked 1,000 km on my Nike+ sensor. Not bad for a lazy slob who didn’t run at all for over 20 years! The next Nike level is Purple at 2,500 km. It will be…awhile before I reach that.

Chart (All runs at Burnaby Lake except those in blue which are at China Creek):

km Aug 26 Aug 19 Aug 15 Aug 11 Aug 8 Aug 4 Aug 1 Jul 27 Jul 20
1 km 4:51 4:50 4:55 4:54 5:04 4:51 4:51 4:56 4:53
2 km 4:55 4:54 4:57 4:55 5:05 4:54 4:52 4:54 4:56
3 km 4:58 4:57 4:58 4:58 5:07 4:59 4:56 4:55 4:55
4 km 5:01 5:00 5:02 5:00 5:09 5:04 4:58 4:56 5:00
5 km 5:05 5:01 5:05 5:02 5:11 5:07 5:00 5:00 5:01
6 km 5:08 5:03 5:06 5:03 5:12 5:09 5:01 5:02 5:02
7 km 5:10 5:05 5:08 5:04 5:14 5:11 5:04 5:04 5:03
8 km 5:12 5:07 5:09 5:06 5:16 5:13 5:06 5:06 5:05
9 km 5:14 5:09 5:11 5:08 5:16 5:14 5:07 5:07 5:06
10 km 5:16 5:11 5:13 5:08 5:17 5:15 5:09 5:09 5:06
11 km 5:18 5:12 5:14 — 5:17 5:16 5:10 5:10 —

The longest run

Distance: 11.61 km
Weather: Sunny
Temp: 22ºC
Wind: none
Calories burned: 811
Average pace: 5:12/km
Total distance to date: 988 km

It was warm and a bit on the muggy side as I set out tonight. While I experienced no cramps or weird tendon issues, the heat and pace left me tired and dried out. You know it’s going to be a dry run when you start smacking your lips less than 1 km in.

My shins felt a bit tender after and I am now seriously considering strengthening exercises on my off-days, especially as I’m focusing more on distance and form for the next while rather than just improving my speed. To that end I ran my longest run to date tonight, coming in at 11.61 km. It was also my first run to come in at over an hour at 1:00:26 to be precise. Despite theextra distance and not running with the aim of setting a PR I finished with a decent pace of 5:12/km (5:11/km for 10K).

Chart (All runs at Burnaby Lake except those in blue which are at China Creek):

km Aug 19 Aug 15 Aug 11 Aug 8 Aug 4 Aug 1 Jul 27 Jul 20 Jul 17
1 km 4:50 4:55 4:54 5:04 4:51 4:51 4:56 4:53 4:56
2 km 4:54 4:57 4:55 5:05 4:54 4:52 4:54 4:56 4:54
3 km 4:57 4:58 4:58 5:07 4:59 4:56 4:55 4:55 4:58
4 km 5:00 5:02 5:00 5:09 5:04 4:58 4:56 5:00 4:58
5 km 5:01 5:05 5:02 5:11 5:07 5:00 5:00 5:01 5:00
6 km 5:03 5:06 5:03 5:12 5:09 5:01 5:02 5:02 5:02
7 km 5:05 5:08 5:04 5:14 5:11 5:04 5:04 5:03 5:04
8 km 5:07 5:09 5:06 5:16 5:13 5:06 5:06 5:05 5:06
9 km 5:09 5:11 5:08 5:16 5:14 5:07 5:07 5:06 5:08
10 km 5:11 5:13 5:08 5:17 5:15 5:09 5:09 5:06 5:09
11 km 5:12 5:14 — 5:17 5:16 5:10 5:10 — 5:10

The could-have-been-worse run

Distance: 11.41 km
Weather: Sunny
Temp: 19ºC
Wind: none
Calories burned: 798
Average pace: 5:14/km
Total distance to date: 977 km

With my shins feeling a bit tender after the last run I planned on a deliberately slower pace tonight. What I didn’t plan was a pulled tendon partway through that guaranteed a slower run and almost an early finish. I finished with an average of 5:14/km, which is perfectly acceptable given the conditions and as a bonus I did my longest run ever by taking on all three extra loops along the north side of the lake, coming in at 11.41 km. Joan even correctly congratulated me! The shins and in particular the right one, did start to hurt a bit partway through and you can see how my pace slowed down a notch or two when this happened but I persisted and as my legs armed up the soreness diminished. Stamina was never an issue. Somewhere between the 6K and 10K mark a tendon in the back of my left knee got pulled. There were a few times where it hurt noticeably as it stretched out again and I seriously considered stopping the run at the 10K point or even sooner. I risked giving it a bit to sort itself out, reckoning that it wasn’t a serious pull and happily it settled down and I finished without a precipitous drop in my pace. I’m going to focus less on speed and more on distance over the next few runs. Since I’m only 23 km from reaching 1,000 km (blue on the Nike+ site) I’ll need to cover at least 12K to do it in the next two — a reasonable goal, I think. It may also be time to start working on some leg exercises to give my calves extra strength.

Chart (blue indicates the run was done clockwise; purple= Burnaby Lake):

km Aug 15 Aug 11 Aug 8 Aug 4 Aug 1 Jul 27 Jul 20 Jul 17 Jul 14
1 km 4:55 4:54 5:04 4:51 4:51 4:56 4:53 4:56 4:45
2 km 4:57 4:55 5:05 4:54 4:52 4:54 4:56 4:54 4:47
3 km 4:58 4:58 5:07 4:59 4:56 4:55 4:55 4:58 4:56
4 km 5:02 5:00 5:09 5:04 4:58 4:56 5:00 4:58 4:54
5 km 5:05 5:02 5:11 5:07 5:00 5:00 5:01 5:00 4:54
6 km 5:06 5:03 5:12 5:09 5:01 5:02 5:02 5:02 4:59
7 km 5:08 5:04 5:14 5:11 5:04 5:04 5:03 5:04 5:00
8 km 5:09 5:06 5:16 5:13 5:06 5:06 5:05 5:06 5:02
9 km 5:11 5:08 5:16 5:14 5:07 5:07 5:06 5:08 5:04
10 km 5:13 5:08 5:17 5:15 5:09 5:09 5:06 5:09 5:06
11 km 5:14 — 5:17 5:16 5:10 5:10 — 5:10 5:01

The redemption run

Distance: 10.07 km
Weather: Sunny
Temp: 17-20ºC
Wind: light
Calories burned: 704
Average pace: 5:08/km
Total distance to date: 965 km

My goal tonight was simple: run without cramping and beat the (now) pathetic time of my previous run, which averaged 5:17/km.

First, I broke my vow of not drinking Coke Zero before the run. I imbibed a glass but finished it a full five hours beforehand. If that was going to affect me, I’d need to have a serious talking to my digestive system.

Because Jeff was off to North Van for a bike ride I opted to return to China Creek and its dusty trail. I am happy to report no dog incidents, though there were dogs (and joggers and soccer players and plenty of other people) about. The soccer players presented the closest to a hazard, as several balls got punted onto the path ahead of me, none underfoot, fortunately.

One soccer guy who was mixing in some sprints came up and passed me on one lap. Shortly after passing he came to a stop in the middle of the path and began pinwheeling his arms horizontally because, you know, I totally wasn’t right behind him, even though he had just passed me. He didn’t seem to have much energy so the arms came down before one could bap me in the head.

The good news is I remained cramp-free for the entire run. This one was hard, though. I worked to keep on pace and the air at China Creek is very dry, so my mouth is parched pretty much the whole time. I felt myself flag slightly toward the end and that may have cost me a second or two but I still finished with my second best time overall — 5:08/km. I feel I’m back on track now after the last two crampaloozas.

Chart (blue indicates the run was done clockwise; purple = Burnaby Lake):

km Aug 11 Aug 8 Aug 4 Aug 1 Jul 27 Jul 20 Jul 17 Jul 14 Jul 11 Jul 9
1 km 4:54 5:04 4:51 4:51 4:56 4:53 4:56 4:45 4:54 4:58
2 km 4:55 5:05 4:54 4:52 4:54 4:56 4:54 4:47 4:56 4:58
3 km 4:58 5:07 4:59 4:56 4:55 4:55 4:58 4:56 4:51 4:58
4 km 5:00 5:09 5:04 4:58 4:56 5:00 4:58 4:54 5:01 5:07
5 km 5:02 5:11 5:07 5:00 5:00 5:01 5:00 4:54 5:03 5:10
6 km 5:03 5:12 5:09 5:01 5:02 5:02 5:02 4:59 5:03 5:12
7 km 5:04 5:14 5:11 5:04 5:04 5:03 5:04 5:00 5:04 5:15
8 km 5:06 5:16 5:13 5:06 5:06 5:05 5:06 5:02 5:06 5:17
9 km 5:08 5:16 5:14 5:07 5:07 5:06 5:08 5:04 5:08 5:19
10 km 5:08 5:17 5:15 5:09 5:09 5:06 5:09 5:06 5:10 5:20
11 km — 5:17 5:16 5:10 5:10 — 5:10 5:01 4:59 —

The slow start run

Distance: 11.03 km
Weather: Sunny
Temp: 21ºC
Wind: none
Calories burned: 771
Average pace: 5:17/km
Total distance to date: 955 km

Bleah: The Sequel.

Tonight’s run was pretty much a repeat of the previous, with a few minor variations that ultimately led to a near-identical result.

I got a cramp very near the start of the run and as a result the opening km was a (now) sluggish 5:04/km. To put this in perspective, this is only two seconds off my fastest overall pace. The cramp persisted for more than the first half of the run and returned in slightly milder form for the last 1+ km. I kept pushing steady through the cramping, though, and managed to hold myself to a time of 5:17/km when it could have been much worse.

On the plus side, it wasn’t quite as warm or buggy as the previous run. If I can get a decent start next time and avoid cramping up I should be in good shape. I had some Coke Zero in the afternoon before running but I didn’t think it was close enough to affect me. I’ll be skipping it altogether next run day, so I’ll find out then.

Chart (blue indicates the run was done clockwise; purple = Burnaby Lake):

km Aug 8 Aug 4 Aug 1 Jul 27 Jul 20 Jul 17 Jul 14 Jul 11 Jul 9 Jul 6
1 km 5:04 4:51 4:51 4:56 4:53 4:56 4:45 4:54 4:58 5:08
2 km 5:05 4:54 4:52 4:54 4:56 4:54 4:47 4:56 4:58 5:11
3 km 5:07 4:59 4:56 4:55 4:55 4:58 4:56 4:51 4:58 5:03
4 km 5:09 5:04 4:58 4:56 5:00 4:58 4:54 5:01 5:07 5:17
5 km 5:11 5:07 5:00 5:00 5:01 5:00 4:54 5:03 5:10 5:20
6 km 5:12 5:09 5:01 5:02 5:02 5:02 4:59 5:03 5:12 5:22
7 km 5:14 5:11 5:04 5:04 5:03 5:04 5:00 5:04 5:15 5:25
8 km 5:16 5:13 5:06 5:06 5:05 5:06 5:02 5:06 5:17 5:27
9 km 5:16 5:14 5:07 5:07 5:06 5:08 5:04 5:08 5:19 5:30
10 km 5:17 5:15 5:09 5:09 5:06 5:09 5:06 5:10 5:20 5:31
11 km 5:17 5:16 5:10 5:10 — 5:10 5:01 4:59 — —

The head-down, cramped-up run

Distance: 11.02 km
Weather: Sunny
Temp: 24ºC
Wind: none
Calories burned: 770
Average pace: 5:16/km
Total distance to date: 944 km

Bleah.

It was quite warm tonight and there was no wind at all at Burnaby Lake so the canopied sections of the trail were especially humid. This alone would have likely shaved a few seconds off my pace but what really did me in tonight was a cramp that showed up early and persisted through about 3 km. My start time was fine — 4:51 through the first km, then it dipped by 3, 5 and 5 seconds over the successive km, torpedoing any chance of finishing with a decent time. Once the cramp cleared my pace held up much better and in fact I generally only lost a second per km over the second half, which is pretty good, especially given that the southern part of the trail is more uphill.

Given the pleasant (for walking) weather, there were a few more people out but no incidents to report. The buggy section of the run was indeed super-buggy but keeping my head down managed to spare me ingesting a hundred gnats, though I felt a few plink off my forehead and face as I pushed through the clouds of ’em.

Here’s hoping the next run is a little more in-line with what I expect. Also, note to self: no Coke Zero an hour before a run.

Chart (blue indicates the run was done clockwise; purple = Burnaby Lake):

km Aug 4 Aug 1 Jul 27 Jul 20 Jul 17 Jul 14 Jul 11 Jul 9 Jul 6 Jul 4
1 km 4:51 4:51 4:56 4:53 4:56 4:45 4:54 4:58 5:08 4:58
2 km 4:54 4:52 4:54 4:56 4:54 4:47 4:56 4:58 5:11 5:02
3 km 4:59 4:56 4:55 4:55 4:58 4:56 4:51 4:58 5:03 5:08
4 km 5:04 4:58 4:56 5:00 4:58 4:54 5:01 5:07 5:17 5:12
5 km 5:07 5:00 5:00 5:01 5:00 4:54 5:03 5:10 5:20 5:14
6 km 5:09 5:01 5:02 5:02 5:02 4:59 5:03 5:12 5:22 5:15
7 km 5:11 5:04 5:04 5:03 5:04 5:00 5:04 5:15 5:25 5:17
8 km 5:13 5:06 5:06 5:05 5:06 5:02 5:06 5:17 5:27 5:19
9 km 5:14 5:07 5:07 5:06 5:08 5:04 5:08 5:19 5:30 5:21
10 km 5:15 5:09 5:09 5:06 5:09 5:06 5:10 5:20 5:31 5:21
11 km 5:16 5:10 5:10 — 5:10 5:01 4:59 — — —

The buggy run

Distance: 11.18 km
Weather: Sunny
Temp: 22ºC
Wind: none
Calories burned: 781
Average pace: 5:10/km
Total distance to date: 933 km

Back to Burnaby Lake tonight. With the temperature still 22ºC at 7 p.m. I expected it to be warm and humid and it was. I also expected the bug-filled parts of the trail near the western tip of the lake to be especially bug-filled, given the rain from yesterday morning and the prevailing conditions. And it was very buggy.

I’m pretty sure I inhaled more than one. At one point it felt like I got something lodged in my windpipe and I tried clearing my throat. That didn’t seem to work so I coughed a few times. As I passed over a bridge I suddenly was taken with the urge to retch. This is not what one would call optimal running conditions. Fortunaqtely I did not retch, my stomach settled down and I finished thew run without further incident.

At times my shins felt a bit tender but I believe it was a combination of form (as the feeling went away when I concentrated on my form) and another five day layoff. This one was unintended, as other events ended up squeezing out my running time. I should be good to go again in two days, though.

Despite the mid-run glitch (between 6-7 km, — you can see my pace fall off by three seconds there) I turned in a solid 5:10/km average — identical to my last run, which was also after five days off. I got that consistency thing going.

And I must commend a polite and observant dog owner. She was walking two dogs, one on each side of her. The one on her left was stretched out on its leash, effectively blocking the path. I had to clear my throat as I approached and it served as a cue to her. She glanced back, saw me and neatly pulled the one dog close to her so I could pass. I waved and offered thanks as I did so. Why can’t all dog owners be like this? Thank you, nice lady!

Chart (blue indicates the run was done clockwise; purple = Burnaby Lake):

km Aug 1 Jul 27 Jul 20 Jul 17 Jul 14 Jul 11 Jul 9 Jul 6 Jul 4
1 km 4:51 4:56 4:53 4:56 4:45 4:54 4:58 5:08 4:58
2 km 4:52 4:54 4:56 4:54 4:47 4:56 4:58 5:11 5:02
3 km 4:56 4:55 4:55 4:58 4:56 4:51 4:58 5:03 5:08
4 km 4:58 4:56 5:00 4:58 4:54 5:01 5:07 5:17 5:12
5 km 5:00 5:00 5:01 5:00 4:54 5:03 5:10 5:20 5:14
6 km 5:01 5:02 5:02 5:02 4:59 5:03 5:12 5:22 5:15
7 km 5:04 5:04 5:03 5:04 5:00 5:04 5:15 5:25 5:17
8 km 5:06 5:06 5:05 5:06 5:02 5:06 5:17 5:27 5:19
9 km 5:07 5:07 5:06 5:08 5:04 5:08 5:19 5:30 5:21
10 km 5:09 5:09 5:06 5:09 5:06 5:10 5:20 5:31 5:21
11 km 5:10 5:10 — 5:10 5:01 4:59 — — —