Outdoor runs

The after five run

Distance: 11.15 km
Weather: Cloudy
Temp: 17ºC
Wind: light
Calories burned: 779
Average pace: 5:10/km
Total distance to date: 922 km

After 5 p.m. and after five days off, to be exact.

I hadn’t planned on five days off but my shins were feeling tender (though it’s never hurt for walking or post-run) so when my schedule didn’t line up for a run at the usual time I decided to give myself a little extra recovery time.

I returned to Burnaby Lake under a dreary gray sky (standard fare this summer). There was some slight humidity but nothing like the last run. My legs felt a big creaky, I had some light, persistent cramping but stamina was not an issue and overall I did about as expected given the time off, finishing with a 5:10/km pace — my second best time overall.

Prior to the run I had received two new mosquito bites on my left calf. I think these were from Amazonian mosquitoes or something because these suckers (ho ho) itched like nobody’s business.  Jeff slathered the bites with calamine and then dusted both legs with some Off to insure further bites would not occur. The good news is the number of bites did indeed remain constant. The bad news is each step taken with my left foot jarred the calf and the bites and was a source of irritation. Now imagine how many times you step over the course of 11.15 km. Yeah.

The trail was sparsely populated, no surprise given the weather. I had one encounter with an IEDO (ill-educated dog owner). Ahead of me was a couple with their dog — unleashed (bad!) on their left. Normally I pass on the non-dog side but this time there was more room on the left and the dog seemed to be moving on a steady, predictable course. As I got close the woman turned to the dog and, seeing me, suddenly called its name. The dog immediately froze in place, which happened to be directly in front of me. I nearly ran into it but managed to nimbly skirt to the left just in time. Had the woman said nothing I would have passed without incident. Had the dog been properly leashed nothing would have happened. People!

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

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

 

 

The return to China Creek run

Distance: 10.02 km
Weather: Cloudy
Temp: 17ºC
Wind: light with occasional gusts
Calories burned: 701
Average pace: 5:06/km
Total distance to date: 911 km

After three fast runs at Burnaby Lake I returned to the familiar stomping grounds of China Creek park for today’s run. With the temperature in the early evening hovering around 17ºC and the sky overcast, there was no chance of overheating. As is usually the case in summer (technically it is summer, despite the weather) there were dual baseball games in session. Ominously as I started the run the very first ball struck landed close to the trail. Fortunately that would be the only one.

I started out strong but was curious to see if my improved pace was the change of scenery or if I was really just running faster. Due to possibly sleeping funny last night my left leg felt a bit janky in a few spots it normally doesn’t, around the hip and upper thigh but it was very minor. My calves and shins both felt it during much of the run but it was more ‘yep, those are my muscles getting worked out’ than ‘OMG the flesh is tearing from the bone and I shall soon crumple in a heap’. I was walking fine after the run so I’m hoping I am still working the legs hard without actually injuring them.

I felt stronger in the second half of the run, with my stamina holding up nicely and that’s reflected in the times as I only lost five seconds between 5 and 10 km. In the end I matched my best pace to date at 5:06/km — 11 full seconds than my previous best at China Creek. I am tentatively ready to say my overall pace has just plain improved, though maybe the runs at Burnaby Lake provided incentive/inspiration to pick up the pace.

There was a guy doing a pretty intense workout that showed up about halfway through my run. His face reminded me of a young Clark Kent and he had man boobs that looked like they had been sculpted from granite. I was a little jealous.

Irony: ball players sitting around and smoking after their game has ended.

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

km Jul 20 Jul 17 Jul 14 Jul 11 Jul 9 Jul 6 Jul 4 Jul 1 Jun 28
1 km 4:53 4:56 4:45 4:54 4:58 5:08 4:58 5:04 4:58
2 km 4:56 4:54 4:47 4:56 4:58 5:11 5:02 5:06 5:03
3 km 4:58 4:56 4:51 4:58 5:03 5:14 5:08 5:07 5:05
4 km 5:00 4:58 4:54 5:01 5:07 5:17 5:12 5:09 5:08
5 km 5:01 5:00 4:54 5:03 5:10 5:20 5:14 5:11 5:11
6 km 5:02 5:02 4:59 5:03 5:12 5:22 5:15 5:12 5:13
7 km 5:03 5:04 5:00 5:04 5:15 5:25 5:17 5:14 5:15
8 km 5:05 5:06 5:02 5:06 5:17 5:27 5:19 5:16 5:16
9 km 5:06 5:08 5:04 5:08 5:19 5:30 5:21 5:17 5:18
10 km 5:06 5:09 5:06 5:10 5:20 5:31 5:21 5:17 5:19
11 km — 5:10 5:01 4:59 — — — 5:19 —

It’s not the heat, it’s the humidity run

Distance: 11.29 km
Weather: Overcast, light drizzle
Temp: 19ºC
Wind: none
Calories burned: 789
Average pace: 5:10/km
Total distance to date: 901 km

Today I completed the third part of my Burnaby Lake loop trilogy after a couple of days’ rest and achieved two new milestones (or kilometerstones as we call them in Canada):

  • I officially passed 900 km on the Nike+
  • Had my longest run to date at 11.29 km

The conditions were a fair bit different for today’s run vs. that of Thursday. To wit:

  • I ran in the early afternoon (1 p.m.) instead of the evening
  • I ran on only one meal instead of three
  • There was absolutely no wind at all
  • It was extremely humid
  • The slugs had mysteriously vanished
  • I ran past a horse

The run was much harder than the previous one and at times I really felt myself laboring to continue but I pressed on and even ran an extra (but short) leg just to make sure it would be my longest run to date, if not the quickest.

I still finished the 10K portion with a second best-ever pace of 5:09/km and an overall pace of 5:10 (or 5:11 depending on which part of Nike+ you believe), so my performance was still good despite the struggle. My shins are feeling a bit tender now but I am unsure if it’s due to the intensity of the runs or if they’re getting hurt. I’ll know better tomorrow on my day off.

One of the important things here, I think, is to not run after just a single meal (breakfast). After the run my caloric intake for the day is actually negative as I burn off all the calories from breakfast and then some. This would be handy if I was trying to lose weight, but I’m not. I’ll also keep in mind the conditions at Burnaby Lake for future runs there. There was a heavy rain yesterday and today the air was thick, warm and heavy — very unappealing for a run. I sweated not unlike the proverbial pig.

Interestingly, I had a rare instance of my second km being faster than my first. No idea how that happened.

Chart (blue indicates the run was done clockwise):

km Jul 17 Jul 14 Jul 11 Jul 9 Jul 6 Jul 4 Jul 1 Jun 28 Jun 26
1 km 4:56 4:45 4:54 4:58 5:08 4:58 5:04 4:58 4:59
2 km 4:54 4:47 4:56 4:58 5:11 5:02 5:06 5:03 5:05
3 km 4:56 4:51 4:58 5:03 5:14 5:08 5:07 5:05 5:10
4 km 4:58 4:54 5:01 5:07 5:17 5:12 5:09 5:08 5:13
5 km 5:00 4:54 5:03 5:10 5:20 5:14 5:11 5:11 5:15
6 km 5:02 4:59 5:03 5:12 5:22 5:15 5:12 5:13 5:19
7 km 5:04 5:00 5:04 5:15 5:25 5:17 5:14 5:15 5:21
8 km 5:06 5:02 5:06 5:17 5:27 5:19 5:16 5:16 5:23
9 km 5:08 5:04 5:08 5:19 5:30 5:21 5:17 5:18 5:25
10 km 5:09 5:06 5:10 5:20 5:31 5:21 5:17 5:19 5:27
11 km 5:10 5:01 4:59 — — — 5:19 — —

Slug run 2: Electric Boogaloo

Distance: 11.05 km
Weather: Overcast, light drizzle
Temp: 16ºC
Wind: light breeze
Calories burned: 772
Average pace: 5:06/km
Total distance to date: 889 km

I look forward to doing it again, though I suspect it will be awhile before I can beat my 5:10 pace.

As it turned out, ‘awhile’ ended up being three days later, as I repeated the Burnaby Lake loop under similar conditions (overcast, early evening) and ended up shaving another four seconds off my average pace, bringing it down to a spiffy 5:06/km. This is also the first time I’ve finished 6 km with a pace of under 5 minutes.

I successfully dodged another army of black slugs. Apparently they project some kind of field that repels feet because I have yet to see one that has been squashed.

The highlight of tonight’s run, apart from the general zippiness, is that I successfully avoided the wrong turns of the first run, meaning the only pavement I saw was the brief mandatory sprint across a small parking lot as you come around toward the long southern stretch of the trail. Toward the end a light drizzle began to fall but it was kind of nice run-wise, even if it served to remind me that summer has been off to a hobbling start around these parts.

Just before the 1 km mark I had a USI (Untied Lace Incident) and shortly after addressing that I had a SBI (Swallowed Bug Incident). I’m pretty sure I swallowed a bug. Maybe even a couple of them. For the next few km I tried clearing my throat, coughing and carrying on to dislodge whatever got lodged in my windpipe. Fortunately this was on the part of the trail that moves away from the bog so I did not ingest yet more bugs as I worked to remove the ones already inside.

I did not pass any other joggers running the same way this time, though I did pass by a number of others running clockwise, including a large group of young guys that reminded me of those junior high P.E. runs where you had the few hardcore up front, a large middle group and a few stragglers usually walking far at the back with that ‘What, me exercise?’ attitude happening. The part that bugs me is even the guys in the latter group have incredibly toned bodies. No fair, I say.

Chart (blue indicates the run was done clockwise):

km Jul 14 Jul 11 Jul 9 Jul 6 Jul 4 Jul 1 Jun 28 Jun 26 Jun 21
1 km 4:45 4:54 4:58 5:08 4:58 5:04 4:58 4:59 5:00
2 km 4:47 4:56 4:58 5:11 5:02 5:06 5:03 5:05 5:04
3 km 4:51 4:58 5:03 5:14 5:08 5:07 5:05 5:10 5:07
4 km 4:54 5:01 5:07 5:17 5:12 5:09 5:08 5:13 5:11
5 km 4:54 5:03 5:10 5:20 5:14 5:11 5:11 5:15 5:14
6 km 4:59 5:03 5:12 5:22 5:15 5:12 5:13 5:19 5:15
7 km 5:00 5:04 5:15 5:25 5:17 5:14 5:15 5:21 5:17
8 km 5:02 5:06 5:17 5:27 5:19 5:16 5:16 5:23 5:19
9 km 5:04 5:08 5:19 5:30 5:21 5:17 5:18 5:25 5:20
10 km 5:06 5:10 5:20 5:31 5:21 5:17 5:19 5:27 5:21
11 km 5:01 4:59 — — — 5:19

Bad running weather: the list

Here is a list of the worst types of weather to run in, according to me (since I’m the one who has to run in it), from least worst to worst worst:

14. Overcast and light breeze. This is actually ideal conditions. It is usually never too cold or warm when the weather is like this.
13. Moderate wind. Moderate wind can be a tad annoying, especially if I don’t have my cap on securely.
12. Warm sun. If it’s warm, I get hot and sweaty but it’s manageable.
11. Light rain. The only issue with light rain is that sometimes my iPod gets wet straight through my shorts’ pocket.
10. Snow. I’ve only run once in light snow and it was fun. I’m thinking a foot of snow would probably be less so.
9. Cold rain. Cold rain means cold hands and if you wear gloves they need to be waterproof.
8. Hard rain. Getting soaked to the skin is kind of refreshing. Unfortunately if it’s raining hard, it’s almost always cold, too. Not so refreshing. iPod also gets drenched.
7. Hail. I’ve never run in hail. I imagine getting pelted with little ice rocks is less than pleasant.
6. Extreme cold. I’ve run in sub-freezing conditions and been fine. I’m thinking Arctic tundra-type cold here.
5. Heavy wind. The resistance means you work a lot harder to achieve the same result and my cap has to be on tight enough to cut off circulation so it doesn’t fly away.
4. Hot sun. I wilt on hot days. My body feels like a furnace and I’m left parched as all get-out. Dry mouth and lips are yucky.
3. Hard rain and heavy wind. Likeliest weather to make me wonder to myself, ‘What was I thinking?’ when on the run.
2. Hot sun and heavy wind. Heat dries you out, the wind makes it harder to run and dries you out even more. Bleah.

And the worst weather to run in is:

1. Dogs. See here.

The slug run (at Burnaby Lake)

Distance: 11.21 km
Weather: Sun, cloud, light shower
Temp: 17ºC
Wind: light breeze
Calories burned: 784
Average pace: 5:10/km
Total distance to date: 878 km

UPDATE, November 7, 2025:

Yes, I am updating this post over 14 years later after randomly coming across it. In particular, I wanted to make note that back in 2011 I ran using a pedometer strapped to one of my running shoes--the Nike one that worked with an app on my iPod nano. This was never as accurate as GPS-based tracking, but it was off more than I realized at the time.

In 2011, the Burnaby Lake loop did not have any distance markers. When they were added a few years after this run was recorded, it revealed that starting and ending a run at the 0K marker would be a total of 10.3 km, much less than the 11.21 km I thought I'd run.

Using the description of where I started and stopped the run, I am reasonably confident I began the run at what is now the 0K marker and ended it just shortly past the 10K marker. This means, with a total time of 58 minutes, my overall pace was not an amazing 5:10/km, but actually closer to 5:48/km, which is slower than my usual runs as of November 2025. The copious slugs remain accurate, however.

After more than two years of running at China Creek park I finally tried something new. Tonight, Jeff and I drive to Burnaby Lake and I did my run on the trail that circumnavigates the lake, a distance of approximately 11 km. I started at the parking lot near the Burnaby Equestrian Centre and ran counter-clockwise, finishing with a total distance of 11.21 km and a time of one second under 58 minutes.

There are two remarkable things about this run. The first was the huge number of black slugs on the trail. It was like a 1950s science fiction movie where black slugs invaded the Earth, except the slugs were normal-sized and not really invading. I successfully dodged all of them.

The other remarkable thing was my time. I finished with an overall pace of 5:10/km. This is a full seven seconds better than my previous best pace, and it was also the only time I’ve come in under 5 minutes on the first three km (and the fourth was only one second over). I’m not really sure why my pace was so much better. Was it running in the early evening after three full meals? Was it the excitement of a new course? The variety on not looping around the same path a dozen and a half times? Alignment of the planets? All of these things?

I did my usual — keeping the pace steady and there are several long straight stretches that made it easier to maintain speed (the northern Cottonwood Trail stands out in that regard), but I also had my share of miscues. One time I mistakenly turned down a path to a viewpoint and had to swing back onto the main trail. When the trail turns south it enters a stretch I hadn’t anticipated where it crosses a road, parallels another, goes over a parking lot and generally looks very un-trail-like. It also doesn’t help that most of the trail affords no view of the lake at all, so you can’t use it as a navigation aid except to know that it’s ‘somewhere over that way’.

The trail itself is fairly good for running. It’s not too hard-packed and the stretches over concrete and pavement are brief. There are a couple of points on the southern side where you have to run along wooden boardwalks built over top of the bog but they’re in good condition. It’s all very scenic and woodsy.

I look forward to doing it again, though I suspect it will be awhile before I can beat my 5:10 pace.

Chart (blue indicates the run was done clockwise):

kmJul 11Jul 9Jul 6Jul 4Jul 1Jun 28Jun 26Jun 21Jun 18
1 km4:544:585:084:585:044:584:595:004:53
2 km4:564:585:115:025:065:035:055:045:01
3 km4:585:035:145:085:075:055:105:075:04
4 km5:015:075:175:125:095:085:135:115:09
5 km5:035:105:205:145:115:115:155:145:13
6 km5:035:125:225:155:125:135:195:155:15
7 km5:045:155:255:175:145:155:215:175:18
8 km5:065:175:275:195:165:165:235:195:21
9 km5:085:195:305:215:175:185:255:205:23
10 km5:105:205:315:215:175:195:275:215:24
11 km4:59———5:19

The unexpected run

Distance: 10.02 km
Weather: Sunny
Temp: 20ºC
Wind: light breeze
Calories burned: 701
Average pace: 5:20/km
Total distance to date: 867 km

The unexpected part of this run is how it turned out much better than I had hoped.

I decided to wait an extra day after Wednesday’s run because my right shin, though not hurting at all to walk, was a bit sensitive when pressure was applied in the right (or wrong, according to my shin) spot. I have been erring on the side of caution this year to prevent injury so instead of running on Friday I ran today.

Because I had plans in the evening, I broke my usual rule and ran in the mid-afternoon sun. It was 20ºC so not hot but when the breeze died down it still felt plenty warm. I knew after the first two km that I had started out too fast and was concerned that I would lag in the middle part of the run and have a slower overall time as a result. I had also made the mistake of not eating lunch beforehand (I was thinking of having it after the run), which meant I was running with minimal fuel. This, combined with the warmth, made the run feel much harder. By the time I got to the last km I really wanted it to be over.

My hunch on the start was correct — I posted a brisk 4:58/km on the first km and then did the exact same on the second. I then dropped five seconds from 2K to 3K and another four going from 3K to 4K, so I did indeed start flagging in the middle. However, I managed to find a steadier rhythm after that and ended with an overall pace of 5:20/km, a quite good result (third fastest 10K, only 3 seconds off my best run) and a full 11 seconds better than my last effort.

A group of people doing some kind of weird orienteering/weigh-in/whatever thing were annoyingly clustering on one part of the trail a number of times through the run but other than that there were no other unusual events to report.

Chart (blue indicates the run was done clockwise):

km Jul 9 Jul 6 Jul 4 Jul 1 Jun 28 Jun 26 Jun 23 Jun 21 Jun 18
1 km 4:58 5:08 4:58 5:04 4:58 4:59 4:59 5:00 4:53
2 km 4:58 5:11 5:02 5:06 5:03 5:05 5:05 5:04 5:01
3 km 5:03 5:14 5:08 5:07 5:05 5:10 5:09 5:07 5:04
4 km 5:07 5:17 5:12 5:09 5:08 5:13 5:12 5:11 5:09
5 km 5:10 5:20 5:14 5:11 5:11 5:15 5:15 5:14 5:13
6 km 5:12 5:22 5:15 5:12 5:13 5:19 — 5:15 5:15
7 km 5:15 5:25 5:17 5:14 5:15 5:21 — 5:17 5:18
8 km 5:17 5:27 5:19 5:16 5:16 5:23 — 5:19 5:21
9 km 5:19 5:30 5:21 5:17 5:18 5:25 — 5:20 5:23
10 km 5:20 5:31 5:21 5:17 5:19 5:27 — 5:21 5:24
11 km — — — 5:19

The 25 degree run

Distance: 10.02 km
Weather: Sunny
Temp: 25ºC
Wind: light breeze
Calories burned: 700
Average pace: 5:31/km
Total distance to date: 857 km

Hot.

I waited until early evening to run and it was still 25ºC in the shade when I set out. As a result I started out sluggish, with a first km of 5:08 and maintained that slow-but-steady (and sweaty) pace throughout, finishing at a little over 55 minutes and with an average pace of 5:31/km. Normally I’d be disappointed but I’m actually pleased I kept at it and did the full 10K.

My calves were feeling sore toward the end and if I misstepped I could feel a twinge in my shins but the legs feel fine now. Complicating matters further were two near-identical insect bites, one each on the back of each calf — twins! They itched like mad but I couldn’t stop to scratch them and had nothing at the house to kill the itchiness before heading out.

Since I ran counter-clockwise I didn’t spend the majority of the run bobbing and weaving around others and the warmer temperature seemed to have frightened off most of the runners, anyway.

I had to take a whiz before the run and risked using the port-o-potty. Much like last year, it was strangely odor-free. However, being essentially a giant plastic tub sitting all day in the sun it was hot as all get-out inside and I had fleeting horror story thoughts of the door jamming and getting stuck in there, so I tinkled briskly.

Post-run there was a stupid bee at the water fountain. A few splashes seemed to convince it that it was raining and it left or perhaps it just went to gather the rest of the hive for revenge. I scooted off after taking a few sips before I could find out the answer.

Chart (blue indicates the run was done clockwise):

km Jul 6 Jul 4 Jul 1 Jun 28 Jun 26 Jun 23 Jun 21 Jun 18 Jun 16
1 km 5:08 4:58 5:04 4:58 4:59 4:59 5:00 4:53 5:05
2 km 5:11 5:02 5:06 5:03 5:05 5:05 5:04 5:01 5:09
3 km 5:14 5:08 5:07 5:05 5:10 5:09 5:07 5:04 5:13
4 km 5:17 5:12 5:09 5:08 5:13 5:12 5:11 5:09 5:16
5 km 5:20 5:14 5:11 5:11 5:15 5:15 5:14 5:13 5:19
6 km 5:22 5:15 5:12 5:13 5:19 — 5:15 5:15 —
7 km 5:25 5:17 5:14 5:15 5:21 — 5:17 5:18 —
8 km 5:27 5:19 5:16 5:16 5:23 — 5:19 5:21 —
9 km 5:30 5:21 5:17 5:18 5:25 — 5:20 5:23 —
10 km 5:31 5:21 5:17 5:19 5:27 — 5:21 5:24 —
11 km — — 5:19

The 180 degree run

Distance: 10.02 km
Weather: Sunny
Temp: 18-22ºC
Wind: light breeze
Calories burned: 700
Average pace: 5:21/km
Total distance to date: 847 km

Tonight’s run was frustrating for several reasons.

On the plus side, there were two ball games in progress and I did not get bonked by a baseball at any point. Yay! I also finished with a pace of 5:21/km, a time that a few weeks ago I would have considered awesome and now think of as merely good (it’s still my fourth fastest for a 10K and only four seconds off my previous — and fastest — run).

On the not-as-positive side I developed some cramping early on that really threw off my pace. It lasted for a few km and if you look at the chart below it’s remarkably clear where they hit. For the first 2 km my pace was actually better than my previous run but then I drop by a huge six seconds going into the third km. I drop another four seconds after that and it’s only after the cramps ease off midway through that I find my natural rhythm and finish stronger than I would have otherwise. I knew I’d regret eating those chicken samosas.

This was one of my clockwise runs but I didn’t actually run clockwise the entire way due to the heavy traffic on the trail tonight. There were people walking, people walking with dogs (on and off leash), people jogging, people jogging with dogs (on and off leash), a mother and her wee son, the latter of which was wobbly riding a similarly wee bike, plus a few bonus dogs just generally running about all dog-like.

None of this would normally be a problem, but in running clockwise I was heading toward the majority of them and nearly every one seemed baffled as to how to share the path with someone moving in the opposite direction. They would drift across the path, making it hard to pass. They would move directly into my way, they would stop for no apparent reason, they would toss balls across the path so their dogs could become tripping hazards. Shortly after the 5K mark and with the cramps cleared up, I pivoted around and changed direction, doing the second half counter-clockwise. It was a lot more relaxing. By coincidence, or perhaps feeling that they had won, most of the people disappeared at the same time.

My knee was a bit cranky but is fine now and my legs likewise felt a bit tired but seem to be recovering normally afterward.

Chart (blue indicates the run was done clockwise):

km Jul 4 Jul 1 Jun 28 Jun 26 Jun 23 Jun 21 Jun 18 Jun 16 Jun 13
1 km 4:58 5:04 4:58 4:59 4:59 5:00 4:53 5:05 5:02
2 km 5:02 5:06 5:03 5:05 5:05 5:04 5:01 5:09 5:07
3 km 5:08 5:07 5:05 5:10 5:09 5:07 5:04 5:13 5:10
4 km 5:12 5:09 5:08 5:13 5:12 5:11 5:09 5:16 5:14
5 km 5:14 5:11 5:11 5:15 5:15 5:14 5:13 5:19 5:18
6 km 5:15 5:12 5:13 5:19 — 5:15 5:15 — 5:20
7 km 5:17 5:14 5:15 5:21 — 5:17 5:18 — 5:21
8 km 5:19 5:16 5:16 5:23 — 5:19 5:21 — 5:22
9 km 5:21 5:17 5:18 5:25 — 5:20 5:23 — 5:24
10 km 5:21 5:17 5:19 5:27 — 5:21 5:24 — 5:25
11 km — — 5:19

The steady run

Distance: 10.02 km
Weather: Sun and cloud
Temp: 18ºC
Wind: light breeze
Calories burned: 700
Average pace: 5:17/km
Total distance to date: 837 km

What better way to celebrate the nation’s birthday than with a stinking long run?

As expected, it was pretty quiet when I got to China Creek late in the afternoon. It had been cloudy for much of the day but was clearing up as I got to the park and most of the run was done under the sun, though it was not warm enough to be a bother.

My initial km was a whopping six seconds shorter than my previous run, which surprised me as I didn’t feel I was that far off my pace. However, I felt good and kept my pace consistent. In the end the consistency paid off as I ended up beating my previous best of 5:19/km by two seconds (three on my iPod but the cursed Nike+ site rounded up, as usual). As you can see by the chart below it wasn’t until the halfway point that I caught up to Tuesday’s pace but then I did a better job of maintaining my pace. I stopped at 10K despite feeling good because my right shin had been feeling tender (hence the two day layoff since the last run) and I didn’t want to push it. Both legs held up fine, though.

Joan congratulated me incorrectly for my farthest run yet. Oh, Joan, you silly but well-meaning person!

Nothing unusual at the park today, which is kind of a change of pace.

Chart (blue indicates the run was done clockwise):

km Jul 1 Jun 28 Jun 26 Jun 23 Jun 21 Jun 18 Jun 16 Jun 13
1 km 5:04 4:58 4:59 4:59 5:00 4:53 5:05 5:02
2 km 5:06 5:03 5:05 5:05 5:04 5:01 5:09 5:07
3 km 5:07 5:05 5:10 5:09 5:07 5:04 5:13 5:10
4 km 5:09 5:08 5:13 5:12 5:11 5:09 5:16 5:14
5 km 5:11 5:11 5:15 5:15 5:14 5:13 5:19 5:18
6 km 5:12 5:13 5:19 — 5:15 5:15 — 5:20
7 km 5:14 5:15 5:21 — 5:17 5:18 — 5:21
8 km 5:16 5:16 5:23 — 5:19 5:21 — 5:22
9 km 5:17 5:18 5:25 — 5:20 5:23 — 5:24
10 km 5:17 5:19 5:27 — 5:21 5:24 — 5:25
11 km — 5:19

The 11K run

Distance: 11.04 km
Weather: Cloudy
Temp: 17-18ºC
Wind: light
Calories burned: 772
Average pace: 5:19/km
Total distance to date: 827 km

Tonight I felt like Goldilocks. With the temperature a comfy 18ºC, a light breeze from the east and the cooling of the night air, conditions were just right for today’s run. My biggest worry was getting conked by a baseball by one of the two games in progress. Fortunately none of the balls turned into noggin homing missiles.

Obligatory odd thing on the run: An old white lab was strolling and sitting about for most of my run and until the very end I never saw the owner. In fact, I’m still not sure the person I saw the dog with at the end was the owner. In any case, toward the end of the run the dog decided to lay down square in the middle of the path. From a distance he looked like a large white rock that had been dropped into place. On my first lap past him I hooked right. He stirred slightly. On the second lap I hooked left and he stirred not at all. Dogs are weird.

The other thing that stood out tonight was the large number of runners. There were half a dozen out at once and more than that over the length of my run. Nearly all were running counter-clockwise, so I felt a bit like someone driving down the right side of the road in England. No collisions to report, though I do roll my foot over an exposed root once as I dodged a fellow jogger.

The run itself went very well. I had a good start and a much better pace than the last run and felt no discomfort. Toward the end my second wind had kicked in nicely and I opted to do what I have never done before and go for that extra km. I finished with 11.04 km on the run and an average pace of 5:19/km — my best pace ever for a 10K. I am pleased. So was Joan, who, instead of giving me congrats for yet another phantom 500K completed, instead accurately acknowledged my farthest run to date. Thanks, Joan!

Chart (blue indicates the run was done clockwise):

km Jun 28 Jun 26 Jun 23 Jun 21 Jun 18 Jun 16 Jun 13
1 km 4:58 4:59 4:59 5:00 4:53 5:05 5:02
2 km 5:03 5:05 5:05 5:04 5:01 5:09 5:07
3 km 5:05 5:10 5:09 5:07 5:04 5:13 5:10
4 km 5:08 5:13 5:12 5:11 5:09 5:16 5:14
5 km 5:11 5:15 5:15 5:14 5:13 5:19 5:18
6 km 5:13 5:19 — 5:15 5:15 — 5:20
7 km 5:15 5:21 — 5:17 5:18 — 5:21
8 km 5:16 5:23 — 5:19 5:21 — 5:22
9 km 5:18 5:25 — 5:20 5:23 — 5:24
10 km 5:19 5:27 — 5:21 5:24 — 5:25
11 km 5:19

The soccer ball hazard run

Distance: 10.02 km
Weather: Sunny, hazy cloud
Temp: 20ºC
Wind: breezy
Calories burned: 701
Average pace: 5:27/km
Total distance to date: 816 km

It seemed like half the people at the park today had soccer balls and many of them went shooting off in random directions, like the Whitecaps desperately trying to tie yet another game. Fortunately I was never in any real danger of getting bopped — this time. The oddest use of a soccer ball was probably on the slide in the playground area. The slide is enclosed in a tube and a young father was tossing the ball up the tube so it could shoot out the top. His son would then attempt to catch it below. A couple of kids later tried a variation on this where one kid sat inside the top of the tube. This did not work so well. It worked even less well when the other boy, wearing a ribcage t-shirt, started tossing handfuls of gravel up the tube instead of the soccer ball.

Kids are weird.

Speaking of weird, I saw one of the weirder things at the park. A large group were apparently filing some thing that involved copious numbers of beachballs being jettisoned down the large hill at the west end of the park (this was also the site of last summer’s waterslide) while running down dressed as wizards or possibly monks. They had big beards so I’m thinking wizards. Or possibly Moses and his clones. Several people were also wearing clown wigs. One rode down in a toy car and later observed that the driver-side door had opened, as if it was some kind of rule violation. I never did get exactly what the whole thing was about. A jogger ahead of me came closest to getting caught as they all barreled down the hill.

As for the run itself, I had decided to take it slow and steady due to my right ankle feeling a little tender after the last run. The good news is the ankle came through fine. My left knee complained a little but it, too, is fine now. The baqd news is I had my worst 10K time since resuming them. I started out well and then had a 5-second drop off by the 3rd km. I had another 4-second drop off at the 6 km mark and these combined to give me a mediocre pace of 5:27/km. Still, it was sunny for most of the run and I had that mini-furnace thing going for a good portion of it, so the time isn’t awful. And Joan spotted me another bonus 500 km. Thanks, Joan!

Chart (blue indicates the run was done clockwise):

km Jun 26 Jun 23 Jun 21 Jun 18 Jun 16 Jun 13
1 km 4:59 4:59 5:00 4:53 5:05 5:02
2 km 5:05 5:05 5:04 5:01 5:09 5:07
3 km 5:10 5:09 5:07 5:04 5:13 5:10
4 km 5:13 5:12 5:11 5:09 5:16 5:14
5 km 5:15 5:15 5:14 5:13 5:19 5:18
6 km 5:19 — 5:15 5:15 — 5:20
7 km 5:21 — 5:17 5:18 — 5:21
8 km 5:23 — 5:19 5:21 — 5:22
9 km 5:25 — 5:20 5:23 — 5:24
10 km 5:27 — 5:21 5:24 — 5:25