Exercise

The Detour run

Location: Burnaby Lake, CW
Distance: 11.59 km
Weather: High cloud
Temp: 16ºC
Wind: light to moderate
Calories burned: 822
Average pace: 4:49/km <– tied personal record
Total distance to date: 1437 km

Conditions were good today, with high cloud and mild temperatures well-suited for running. I opted to go clockwise and noticed something a bit different as I approached the fork where the Avalon Trail splits off to form the South Shore Trail to the right. Specifically there was a big honking yellow temporary fence blocking the South Shore Trail. On it was a sign that read DANGER NO ACCESS. I had to think on my feet and quickly decide what to do, which basically meant guessing at how far along the trail was blocked and whether it was worth taking the detour by continuing along the Avalon Trail, knowing I could eventually get back onto the lake trail at some unknown point.

I decided to keep going and ventured along the Avalon Trail as it turned into the Freeway Trail, so named because it parallels Highway 1 for a ways. As you might guess this is not especially scenic or quiet but you’re at least far enough from the traffic that you don’t feel like you’re part of it.

The trail is more on an actual dirt road here and is softer, probably because it gets used a lot less often. It’s also very uneven, with lots of dips and the dips often filled with especially squishy dirt. After some time the trail rounded an electrical tower and headed back into the woods and I reconnected with the lake trail. The other end of the South Shore route was also blocked here.

I had no idea whether the detour had added to or shortened my usual run. It was like my brain simply couldn’t do the math while I was still moving. I completed a couple more km before I figured I had run farther. I opted to skip the three optional loop along the north shore and when I finished had covered 11.59 km.

The one negative of the run was again my left foot. It bothered me a little more than usual and I also felt a small stitch starting to develop but I pushed all minor pain and annoyances aside and came in tied for my best pace ever, 4:49/km. I additionally set new personal bests for 1K, 5K, 10K and the mile. They key here may have been the detour, as I was almost feeling winded while running along it. I was mildly paranoid that a construction crew would come along in a truck (I passed one on the way) and the road really has no shoulders so I’d be plunging into the scrub to get out of the way.

Also my per km times are bouncing all over the place. I don’t know if this is due to the way the times are being calculated on the updated Nike+ site or if the sensor is going wacky (it’s nearly three years old) but I may stop listing the individual km times, especially since they are still available on the Nike+ site.

Chart:

km Jun 18 Jun 16 Jun 13 Jun 11 Jun 6 Jun 4 Jun 1 May 30
1 4:29 4:34 4:35 4:34 4:37 4:37 4:42 4:37
2 4:43 4:45 4:48 4:47 4:45 4:42 4:46 4:45
3 4:41 4:50 4:54 4:56 4:49 4:45 4:49 4:48
4 4:50 4:52 4:51 4:57 4:51 4:47 4:51 4:49
5 4:51 4:51 4:50 5:03 4:49 4:49 4:51 4:50
6 4:53 4:48 4:49 5:01 4:49 4:51 4:52 4:50
7 4:54 4:54 4:51 5:07 4:51 4:52 4:53 4:51
8 4:55 4:56 4:55 5:10 4:54 4:53 4:54 4:52
9 4:55 4:54 4:58 5:14 4:53 4:53 4:55 4:52
10 4:54 4:58 4:57 5:15 4:52 4:54 4:56 4:53
11 4:52 4:52 4:58 5:09 4:45 4:54 4:56 4:52

The low-flying run

Location: Burnaby Lake, CCW
Distance: 11.3 km
Weather: High cloud, somewhat humid
Temp: 20ºC
Wind: light to moderate
Calories burned: 802
Average pace: 4:51/km
Total distance to date: 1426 km

Ran: Piper Mill Trail, Conifer and Spruce Loop.

June continues to be Random Weather Month. Where Wednesday was unseasonably cool and drizzly, today was warm and humid. The only common factor was no real sun to speak of (we’re at about half the usual sun for the month, apparently).

I maintained a decent pace for the first half of the run and may have bested my record but the second half felt a lot harder with the humidity. There was a point where I definitely felt I was pushing hard to maintain the stamina needed to keep up the pace. It was the kind of condition that I would probably adapt to fairly quickly except, as I said, June runs give you something different weather-wise every time you go out.

The left foot felt better overall today and was reduced again to mild irritant for just the last stretch of the run.

The title comes from the model airplane guy who was flying his plane again out in the athletic fields. I’ve seen him a number of times but while running by I’ve never managed to catch sight of the actual plane — until today! I watched as he circled it low and brought it in for a landing. It touched down on the grass, rolled forward slightly then flipped over, tail over nose. Since it was almost at a standstill I’m going to guess it was not damaged at all by this. Had it been a real plane mayhem and death would have been much more likely. What’s odd is that as I was walking down Fader Street en route to the lake, a mere block from home, I noticed someone putting a large model plane into the back of an SUV and driving off. Unless New West has a sudden influx of model airplane fliers I’m pretty sure it was the same guy down at the field. The plane itself appeared to be based on a WWII fighter, though I couldn’t ascertain the actual model. Something British or American seemed likely based on what I was able to glimpse. The wingspan was probably over a meter.

Apart from the model aircraft the run was otherwise unremarkable. Several stretches of the trail have been transformed into Cottonwood seed hell (or heaven, depending on how you regard cottonwood seeds). Let’s just say if each of those seeds successfully grew there would be a strong lobby to change the name of the planet to Cottonwood. Fortunately the zany high number of seeds did not cause a repeat of the mysterious throat incident of the last two runs and I finished with my second best pace to date at 4:51.

Tiger Woods also piped up at the end of the run: “This is Tiger Woods. Congratulations, you’re faster than me being chased by my ex-wife!” I may be paraphrasing a little but apparently I put in (or tied) my fastest mile at 7:29. I also noticed my fastest 5K is now under 24 minutes at 23:54.

Chart:

km Jun 15 Jun 13 Jun 11 Jun 6 Jun 4 Jun 1 May 30
1 4:34 4:35 4:34 4:37 4:37 4:42 4:37
2 4:45 4:48 4:47 4:45 4:42 4:46 4:45
3 4:50 4:54 4:56 4:49 4:45 4:49 4:48
4 4:52 4:51 4:57 4:51 4:47 4:51 4:49
5 4:51 4:50 5:03 4:49 4:49 4:51 4:50
6 4:48 4:49 5:01 4:49 4:51 4:52 4:50
7 4:54 4:51 5:07 4:51 4:52 4:53 4:51
8 4:56 4:55 5:10 4:54 4:53 4:54 4:52
9 4:54 4:58 5:14 4:53 4:53 4:55 4:52
10 4:58 4:57 5:15 4:52 4:54 4:56 4:53
11 4:52 4:58 5:09 4:45 4:54 4:56 4:52

The non-drizzle run

Location: Burnaby Lake, CW
Distance: 11.1 km
Weather: Cloudy
Temp: 15ºC
Wind: none
Calories burned: 792
Average pace: 4:52/km
Total distance to date: 1415 km

Ran: Piper Mill Trail, Conifer and Spruce Loop.

I checked the iPod twice before heading out to make sure it had, indeed, synced properly. I did not want to spend another run listening to my breathing. And it worked, thankfully. Even better, I had given the run mix a refresh and the new songs provided a little extra lift.

I ran clockwise today after making a quick detour to the port-o-potty and conditions, as befits June, were quite different than Monday, with the temperature being cooler and a light drizzle falling. The drizzle let up by the time I got to the lake so the run was dry, which was nice. I still had my iPod in a baggie just in case and after accidentally brushing the clickwheel while pocketing it, which resulted in the volume dropping way too low, I spent probably the first 300m fiddling with it to get it back to where it should be.

The run went much better than Monday’s with no fatigue to note. I even had enough gas to give a little extra push in the final km — not much but a little. I spent a good part of the north trail with a girl jogging far ahead of me. After probably a km or more I finally caught up and passed her. I’d say it was less than 30 seconds later before she then passed me. I was apparently the incentive she needed to pick up the pace. 😛 Shortly after I turned off onto the Piper Mill Trail and our would-be competition ended.

The left foot felt much better today. It did not really become noticeable until the last few km and even then it did not hurt in the same way it had on Monday. Everything else was otherwise fine and the 4:52 pace remains tied for second best overall.

Chart:

km Jun 13 Jun 11 Jun 6 Jun 4 Jun 1 May 30
1 4:35 4:34 4:37 4:37 4:42 4:37
2 4:48 4:47 4:45 4:42 4:46 4:45
3 4:54 4:56 4:49 4:45 4:49 4:48
4 4:51 4:57 4:51 4:47 4:51 4:49
5 4:50 5:03 4:49 4:49 4:51 4:50
6 4:49 5:01 4:49 4:51 4:52 4:50
7 4:51 5:07 4:51 4:52 4:53 4:51
8 4:55 5:10 4:54 4:53 4:54 4:52
9 4:58 5:14 4:53 4:53 4:55 4:52
10 4:57 5:15 4:52 4:54 4:56 4:53
11 4:58 5:09 4:45 4:54 4:56 4:52

Silent Running: The Sequel

Location: Burnaby Lake, CCW
Distance: 11.4 km
Weather: High cloud, a little sun
Temp: 20ºC
Wind: light to moderate
Calories burned: 808
Average pace: 5:02/km
Total distance to date: 1403 km

Ran: Conifer and Spruce Loop.

An interview messed with my run schedule and so I ended up missing Friday’s run and opted for a few extra days of rest instead of trying to make it up. That meant that I ran today on four days of rest. With the temperature much warmer and the short layoff I was expecting the run to be harder — and it was.

The shins came through fine but my left foot was bothering me again. I may need to get it looked at to find out what exactly is going on.

A little sun early on disappeared quickly enough and high cloud took over, which was probably a good thing considering how warm it was. I actually started off at a terrific pace, clocking my fastest 1K to date — 4:34. The Nike+ site also informs me that I ran my best mile, too at 7:29.

But I could not sustain the pace given the conditions and ended up with a still-respectable 5:02/km average. A few weeks ago that would have been a PR, now it’s just okay. Such is the way of improvement.

The run started off with a repeat of an annoyance I last experienced at China Creek — the iPod did not sync properly, so I had to run sans music. I do not like this. At least the woman’s voice counting off the km did not scare the wits out of me when she piped up.

While there were no coyotes to be seen, I did have another snake slither across the trail ahead of me, vibrantly yellow and black-striped. This one was on the north side, proving the snakes are everywhere. EVERYWHERE. And for the first time I actually saw one of the western painted turtles to be found in the area. It was out on the path near the dam and was slowly heading off toward to picnic area, probably not the best place for a turtle to be. Hopefully someone gave it a lift back to the river’s edge.

The other annoyance during the run — and this was worse than the silence — happened at around the 2K mark. I very clearly felt something go into my mouth, probably some kind of bug or one of the billions of cottonwood seeds still floating around. These things happen, you swallow (since the force of the ingestion is usually such that spitting it out won’t work) and continue on. Except this time whatever it was lodged in my throat. I tried clearing my throat to get it out. No good. I then started coughing up a lung. Still nothing. For the better part of two km this whatever-it-was was seriously irritating my throat and coughing loudly and at length is not optimal for running. It finally disappeared after maybe 10 minutes or so. Bleah.

The rest of the run was otherwise unremarkable. I plodded along, only picking up the pace in the final km. I’m pleased my time was as good as it was, though under 5:00 would have been my preference.

A note on the chart below: either the new Nike site is calculating things differently or my speed is fluctuating in ways it normally wouldn’t. Most of the time there is a gradual decline in speed over a run but as you can see looking at the June 11 entry below it’s all over the place. To quote William Shatner, ‘weird or what?’

Chart:

km Jun 11 Jun 6 Jun 4 Jun 1 May 30
1 4:34 4:37 4:37 4:42 4:37
2 4:47 4:45 4:42 4:46 4:45
3 4:56 4:49 4:45 4:49 4:48
4 4:57 4:51 4:47 4:51 4:49
5 5:03 4:49 4:49 4:51 4:50
6 5:01 4:49 4:51 4:52 4:50
7 5:07 4:51 4:52 4:53 4:51
8 5:10 4:54 4:53 4:54 4:52
9 5:14 4:53 4:53 4:55 4:52
10 5:15 4:52 4:54 4:56 4:53
11 5:09 4:45 4:54 4:56 4:52

The 4:49/km run!

Location: Burnaby Lake, CW
Distance: 11.1 km
Weather: High cloud, a little sun
Temp: 15ºC
Wind: moderate to strong
Calories burned: 787
Average pace: 4:49/km <– personal record
Total distance to date: 1392.58 km

Ran: Piper Mill Trail.

With the cloud cover and strong wind it was actually a bit chilly heading out on the run today — par for the course when it comes to June weather. By about the halfway point my hands and arms finally started warming up, though they got cold again on the walk home after.

The cottonwood snowfall continued today, with the wind whipping off billions and billions of seed-covered twigs, littering them about the trails. There is something ridiculous and sad about seeing a black slug covered in cottonwood seeds. Many a slug was so decorated today.

I ran clockwise to mix things up and felt a little creaky to start but still tied my fastest pace for the first 1K at 4:37. The left shin behaved itself and was not a factor. Annoyingly the left foot was hurting more but again it did not slow me down. In general I feel like I am riding an edge where I get through these various ailments or one of them turns for the worse. I am hoping for the former, obviously.

I felt like my pace was going decently but not spectacularly. Specifically it felt like I was maybe lagging a bit in the middle and I resolved to put in a little more effort for the final km. This resulted in my fastest finish ever — 4:45/km and brought down my average pace to another personal record, 4:49/km, the first time I’ve dipped under 4:50 and three seconds off my previous best. The finish actually built up from the 8K mark where my times actually reversed and got faster instead of slower. I apparently hit my stride.

I am especially happy with the strong finish, particularly with the crankiness I was experiencing with the foot. Legs and feet are both feeling better now, which makes me cautiously optimistic.

Also, the new Nike+ site went live today (no more Flash, woo) and my early impression is that it’s much more improved over the previous iteration. I can even cut and paste my run times like so:

4’37″/km
4’45″/km
4’49″/km
4’51″/km
4’49″/km
4’49″/km
4’51″/km
4’54″/km
4’53″/km
4’52″/km
4’45″/km

Now if I could figure out a way to conveniently convert that data into my ongoing table I’d be set.

Chart:

km Jun 6 Jun 4 Jun 1 May 30
1 4:37 4:37 4:42 4:37
2 4:45 4:42 4:46 4:45
3 4:49 4:45 4:49 4:48
4 4:51 4:47 4:51 4:49
5 4:49 4:49 4:51 4:50
6 4:49 4:51 4:52 4:50
7 4:51 4:52 4:53 4:51
8 4:54 4:53 4:54 4:52
9 4:53 4:53 4:55 4:52
10 4:52 4:54 4:56 4:53
11 4:45 4:54 4:56 4:52

The cottonwood snow run

Location: Burnaby Lake, CCW
Distance: 11.16 km
Weather: Overcast
Temp: 14ºC
Wind: light
Calories burned: 791
Average pace: 4:54/km
Total distance to date: 1381.49 km

Ran: Piper Mill Trail.

Last night my sinuses had that ‘getting a cold’ thing going on and I was not feeling so hot. This morning my sinuses were closer to normal but I had a pressure headache and as I write this I’m still unsure if I’m coming down with something or not. For the run this meant I was feeling a bit off but headed out all the same.

Because it was cooler than normal, with the temperature hovering between 13-14ºC I opted to wear my long-sleeved t-shirt. THIS WAS A MISTAKE. I am putting that in all caps hoping that I will not overdress yet again. Although it was cooler there was little breeze and halfway through the run my arms were sweating, which I don’t especially like.

I admit to being slightly spooked by the coyote sighting on Friday and because I was not 100% opted to do a shorter run, skipping the Spruce and Conifer Loops and doing only Piper Mill instead. With an overcast sky the densely canopied areas of the trail were especially gloomy, even a bit creepy, as if you’d suddenly hear the cry of a lone wolf. Or coyote.

I did not see any coyotes. I did see many black slugs.

And speaking of the forest, there was a copious amount of white fluff floating about, at times swirling about so densely it almost looked like snow. I wondered where exactly it was coming from and my answer arrived as if from Heaven in the form of a twig that dropped straight down onto the trail in front of me, festooned with the fluff. The area is filled with cottonwood trees and this is apparently the time of year they shed their fluffy white seeds. All on the same day, it seems.

Meanwhile, on the south side of the trail a pair of Parks workers were trimming back the brush near to the western-most walkway and had been so thorough that the clippings completely covered the path. I’m not sure they really needed to cut that much but hey, they had to rake it up by hand so I’m sure they did what was needed.

Despite a call for showers, I escaped with no rainfall. That was nice.

Despite feeling off, I managed to finish the run with my second-best time, coming in at 4:54/km. After the trouble getting the iPod to stop the workout properly on Friday I decided to stop 20 or 30 meters before the dam today and the run concluded without incident but still comfortably past the 11K mark.

My left foot was acting cranky again, as it had over the weekend, so it seems that’s going to take longer than hoped to get back to normal. Also of concern was my left shin. I felt it at a few points during the run. It was not painful, more a sensation of where it is tender and it did not occur during the entire run nor did it persist when walking briskly afterward. I’m hoping this means it’s just tender and not injured. I’ll ice after the next ruin if the same thing happens.

All told, a pretty good run despite not feeling especially jazzed to be out there.

Chart:

km Jun 4 Jun 1 May 30
1 4:37 4:42 4:37
2 4:42 4:46 4:45
3 4:45 4:49 4:48
4 4:47 4:51 4:49
5 4:49 4:51 4:50
6 4:51 4:52 4:50
7 4:52 4:53 4:51
8 4:53 4:54 4:52
9 4:53 4:55 4:52
10 4:54 4:56 4:53
11 4:54 4:56 4:52

The interruptions run

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

Ran: Conifer Loop and Spruce Loop.

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

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

The interruptions on the run came in three forms:

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

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

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

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

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

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

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

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

May running summary

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

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

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

May vs. April:

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

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

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

Onward to June!

The 4:52/km run!

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

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

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

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

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

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

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

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

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

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

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

The Man Meets Mower run

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

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

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

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

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

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

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

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

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

The brown and somewhat uncomfortable but still zippy run

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

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

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

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

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

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

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

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

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

The under 5:00/km run!

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

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

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

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

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

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

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

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

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

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