Exercise

The let your (stupid) dog run free run

Location: Burnaby Lake, CW
Distance: 11.52 km
Weather: Cloud and sun
Temp: 15ºC
Wind: strong with occasional gusts
Calories burned: 817
Average pace: 5:02/km
Total distance to date: 1313.95 km

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

The start of today’s run my left shin felt a little creaky but once I’d warmed up it was fine. Conversely, my right foot toward the end of the run was hurting a bit, probably due to a pair of ingrown toenails (yuck) that I had trimmed earlier. It wasn’t too bad but I could tell I was shifting weight around to compensate. Everything seems okay now so there shouldn’t be any lasting damage. Time, as always, will tell.

I tied my best opening km today at 4:42/km — again, this was not intentional. It seems that some days I just have a lot of pent-up energy that comes out when I start. Fortunately I don’t wilt after these fast starts anymore so it doesn’t seem like as much an issue anymore. I also put in my second fastest pace overall: 5:02/km. This is only one second behind my best pace. If I had known I was going to be that close I would have pushed a tiny bit harder. Oh well, it’s nice to have goals.

Weather-wise it was a mix of sun and cloud and seasonal temperatures, with a strong wind blowing. This combination insured I would not overheat, so I’m not complaining.

As for the dogs, let me say this: grr. A lot of dog owners had their dogs off-leash today (because their dogs are always well-behaved, y’know). A larger one nearly bowled into me as it veered across the trail toward me. The couple who owned the dog seemed to find it mildly amusing. Another guy had a pair of dogs, a larger one on a leash (hooray) and what looked like a Mexican Hairless off leash. I nearly stomped the Mexican Hairless as it charged straight at me. I don’t blame it, given that its view of the world is about two inches above the ground but come on, dog owners, leashing your dog not only protects others, it protects your easily squishable dogs, too!

While passing the fields I noticed two families of geese, each with a pair of goslings. Since I had previously seen one family in the same general area with six goslings I am hoping these weren’t among the group because losing 4 of 6 goslings would be pretty harsh for momma and poppa goose.

For the first time I used the pedometer in my iPod to track the walk to and from the lake — about 38 minutes each way, a combined 9560 steps and 415 calories burned in addition to the 817 from the run. Not bad!

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

km May 18 May 16 May 14 May 11 May 9 May 7 May 4 May 2 Apr 30
1 4:42 4:54 4:51 4:50 4:55 4:52 4:42 4:58 5:02
2 4:47 4:57 4:55 4:56 5:03 4:59 4:50 5:00 5:11
3 4:51 4:59 4:59 4:59 5:06 5:04 4:54 5:02 5:13
4 4:53 5:00 5:02 5:01 5:08 5:07 4:55 5:04 5:13
5 4:54 5:01 5:03 5:02 5:08 5:09 4:56 5:05 5:13
6 4:56 5:01 5:05 5:02 5:10 5:10 4:57 5:05 5:12
7 4:57 5:02 5:06 5:04 5:10 5:12 4:58 5:05 5:12
8 4:59 5:03 5:08 5:05 5:11 5:15 4:59 5:06 5:13
9 5:00 5:04 5:07 5:05 5:12 5:17 5:00 5:06 5:13
10 5:01 5:04 5:07 5:06 5:12 5:19 5:00 5:06 5:13
11 5:02 5:04 5:07 5:06 5:12 5:20 5:01 5:06 5:13

The it’s-not-really-the-sun-it’s-the-heat run

Location: Burnaby Lake, CCW
Distance: 11.51 km
Weather: Sun
Temp: 19ºC
Wind: moderate
Calories burned: 819
Average pace: 5:04/km
Total distance to date: 1302.43 km

Temperatures today were only slightly above normal and with a steady breeze I wasn’t overly concerned about getting parched on the run. I opted to skip any hydration and it turned out fine. My mouth was a tad dry by the end but it was fine overall. I established a comfortable pace early on and held on throughout, using the slightly cooler temperature to boost my pace a bit to a new second-best ever at 5:04/km. I also passed the 1300 km mark, which was nice. And Joan congratulated me for 500 more km completed, which was just Joan doing her thing.

Other than that, there’s not much else to add. The run was smooth and uneventful, just the way I like it. My cranky left foot is feeling that much better and my calves and shins are holding up, too.

I ran the Spruce and Conifer Loops but skipped Piper Mill.

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

km May 16 May 14 May 11 May 9 May 7 May 4 May 2 Apr 30
1 4:54 4:51 4:50 4:55 4:52 4:42 4:58 5:02
2 4:57 4:55 4:56 5:03 4:59 4:50 5:00 5:11
3 4:59 4:59 4:59 5:06 5:04 4:54 5:02 5:13
4 5:00 5:02 5:01 5:08 5:07 4:55 5:04 5:13
5 5:01 5:03 5:02 5:08 5:09 4:56 5:05 5:13
6 5:01 5:05 5:02 5:10 5:10 4:57 5:05 5:12
7 5:02 5:06 5:04 5:10 5:12 4:58 5:05 5:12
8 5:03 5:08 5:05 5:11 5:15 4:59 5:06 5:13
9 5:04 5:07 5:05 5:12 5:17 5:00 5:06 5:13
10 5:04 5:07 5:06 5:12 5:19 5:00 5:06 5:13
11 5:04 5:07 5:06 5:12 5:20 5:01 5:06 5:13

The you-got-your-early-July-in-my-mid-May run

Location: Burnaby Lake, CCW
Distance: 11.67 km
Weather: Sun
Temp: 25ºC
Wind: moderate
Calories burned: 828
Average pace: 5:06/km
Total distance to date: 1290.92 km

I knew today was going to be interesting with the temperature about nine degrees (!) above normal for this time of year. Looking back to last Monday’s run and how horrible that felt, I was feeling more than a bit of trepidation. As I stepped outside the heat was immediately apparent and though, mercifully, there was a decent breeze blowing, it was not cool as it has been on the previous few runs. I girded myself and set out.

Two km in I was doing fine and opted to skip the water fountain at the Nature House. I hit the 5K mark as I was crossing the bridge near the athletic fields, which surprised me, as it indicated a better-than-average pace. Further on and in one of the stretches where there is no shelter from the sun I began to feel a lot more parched but fought to maintain my pace. Despite my mouth drying out I was still breathing comfortably. Two more times I had the urge to stop but fought through them and even experienced the proverbial runner’s high at around the 8K mark. It felt a bit surreal to have this renewed energy while at the same time being ready to kill someone for a drink of water.

In another odd turn I completed the 10K while on the second walkway on the south side of the lake, again suggesting a decent pace. I soldiered on, determined to get to 11K at the very least.

I made it to the parking lot, which is right beside the damn and stopped there. To my surprise I was informed I had run 11.67 km (best for the year) at a pace of 5:06/km (tied for second best pace ever). I was pleased as punch by this but more than that, I wanted some punch or water or anything.

Fortunately a kindly soul showed me how to get water from the spigot near the dam. Apparently I hadn’t been yoinking the level up hard enough. Once done the water gushed mightily (think if your kitchen faucet only had two settings: off or on full blast. I took a few grateful mouthfuls from it and felt immediately better. I did the same at the fountain in Hume Park while noting that the water play area had its big sprinkler running, something you would almost never see in the first half of May. Weather is weird.

My calves are a little sore after the run but not hurtfully so. I am pondering if they just had to work that much harder today, if the muscles are stretching and growing or maybe just stretching and breaking. I’ll know soon enough. For now I am happy that my stamina has improved enough that a very warm run did not slow me down. And also that so much of the trail of Burnaby Lake is in the blissful shade.

Note: I ran the Spruce and Conifer Loops today but skipped Piper Mill.

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

km May 14 May 11 May 9 May 7 May 4 May 2 Apr 30
1 4:51 4:50 4:55 4:52 4:42 4:58 5:02
2 4:55 4:56 5:03 4:59 4:50 5:00 5:11
3 4:59 4:59 5:06 5:04 4:54 5:02 5:13
4 5:02 5:01 5:08 5:07 4:55 5:04 5:13
5 5:03 5:02 5:08 5:09 4:56 5:05 5:13
6 5:05 5:02 5:10 5:10 4:57 5:05 5:12
7 5:06 5:04 5:10 5:12 4:58 5:05 5:12
8 5:08 5:05 5:11 5:15 4:59 5:06 5:13
9 5:07 5:05 5:12 5:17 5:00 5:06 5:13
10 5:07 5:06 5:12 5:19 5:00 5:06 5:13
11 5:07 5:06 5:12 5:20 5:01 5:06 5:13

The sun ain’t so bad (with a little wind) run

Location: Burnaby Lake, CCW
Distance: 11.5 km
Weather: Sun
Temp: 14-16ºC
Wind: moderate, up to 15 km/h
Calories burned: 815
Average pace: 5:06/km
Total distance to date: 1279.24 km

With not a cloud in the sky I was wary once again of getting baked by the sun but it turned out to be a little cooler than forecast (14-16ºC depending on your source) and there was a moderate breeze blowing that helped quite a bit. I started on a counter-clockwise course and tried to set a careful pace but still burned through the first km in 4:50. I did slow and settle shortly after and cruised to a tie for my second-best pace overall at 5:06/km. I’m quite pleased with the result and my fear of the sun has abated somewhat.

I opted to start CCW because the north side of the trail is more shaded than the south and I figured this would allow me to get settled in before hitting the hotter stretches. I think the strategy was successful.

Bird-wise, the two geese families were out with their young ‘uns again and for the first time I came across a robin sitting in the middle of the trail sunning itself. I don’t know if it was afraid of trees or what but it was a little weird to see. I felt guilty in passing by close enough to make it move.

I skipped the Piper Mill trail but took the Conifer and Spruce Loops. Running from the south side of the dam and back around to the north I came in at 11.5 km, so it would appear the Piper Mill Trail adds about 40 or 50 m to the run.

The left shin is feeling a little tender if I poke at it but regular contact and walking/running are not an issue. Still, it’s something I will be monitoring. Left foot continues to mend slowly.

Chart:

km May 11 May 9 May 7 May 4 May 2 Apr 30
1 4:50 4:55 4:52 4:42 4:58 5:02
2 4:56 5:03 4:59 4:50 5:00 5:11
3 4:59 5:06 5:04 4:54 5:02 5:13
4 5:01 5:08 5:07 4:55 5:04 5:13
5 5:02 5:08 5:09 4:56 5:05 5:13
6 5:02 5:10 5:10 4:57 5:05 5:12
7 5:04 5:10 5:12 4:58 5:05 5:12
8 5:05 5:11 5:15 4:59 5:06 5:13
9 5:05 5:12 5:17 5:00 5:06 5:13
10 5:06 5:12 5:19 5:00 5:06 5:13
11 5:06 5:12 5:20 5:01 5:06 5:13

The wind at my back (and front and sides) run

Location: Burnaby Lake, CW
Distance: 11.03 km
Weather: Sun
Temp: 13ºC
Wind: heavy, up to 28 km/h
Calories burned: 819
Average pace: 5:12/km
Total distance to date: 1267.73 km

After the parched run on Monday I was leery of another sunny run and today it was indeed sunny once again. However, instead of being unseasonably warm it was actually a few degrees off the norm and on top of that a heavy wind was blowing most of the day. Normally the wind is my arch-nemesis on a run (after rain) but today it actually served to keep me from overheating, especially in the more exposed parts of the trail.

As a result I didn’t feel like curling up into a ball 2 km in nor did I have to re-adjust my pace at any point. While I was still slower than Friday’s torried pace, I came in at 5:12/km, which is perfectly respectable. I also did all three optional loops and by starting and finishing on either side of the Cariboo Dam came in at 11.54 km, my longest run for the year. Joan, of course, was there to congratulate me for the extra 488.46 km I didn’t realize I had also completed.

My pacing, though slower, was back to being remarkably consistent in the second half of the run.

The left foot is proving stubborn in recovering but is still not being a factor in the runs. The walk home was better than the last run so it is improving.

No snakes today, just ducks, robins and that adorable goose family that is apparently nesting somewhere near the dam.

Chart:

km May 9 May 7 May 4 May 2 Apr 30
1 4:55 4:52 4:42 4:58 5:02
2 5:03 4:59 4:50 5:00 5:11
3 5:06 5:04 4:54 5:02 5:13
4 5:08 5:07 4:55 5:04 5:13
5 5:08 5:09 4:56 5:05 5:13
6 5:10 5:10 4:57 5:05 5:12
7 5:10 5:12 4:58 5:05 5:12
8 5:11 5:15 4:59 5:06 5:13
9 5:12 5:17 5:00 5:06 5:13
10 5:12 5:19 5:00 5:06 5:13
11 5:12 5:20 5:01 5:06 5:13

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