Exercise

The ‘it only hurts when I run’ run

Location: Burnaby Lake, CCW
Distance: 10.02 km
Weather: Sunny
Temp: 13ºC
Wind: light
Calories burned: 700
Average pace: 5:37/km
Total distance to date: 1180.97 km

The good news: no hail!

Better news: It was mild and sunny, perfect conditions for running.

Bad news: both of my feet were sore and cranky by the end of the run. It actually hurt more to walk after so I was half-tempted to keep running home (that would have added 4+ km so I ultimately decided against it).

I am almost certain that the soreness in my feet is not due to last Sunday’s hike, doing weird things to my feet while I sleep or a result of alien visitation. What I do think is a distinct possibility is that my trusty New Balance shoes, which I have been using since May 2009, may finally and officially be wearing out. On the Nike+ alone I have tracked 1180 km on them and I ran from May to September 2009 before getting the Nike+ setup, so that’s probably enough to put me past 1200 km. On one pair of shoes.

So getting new shoes is a top priority. I’m not going to try those wacky Five Fingers or a variant because at this point I’m more interested in getting back to peak condition than having my feet cry even more but it’s an option for further down the road (or trail).

As for the actual run, I conducted a bit of an experiment and while the end result is one I’m not happy with, it was not unexpected, so I consider it a success.

If you look at the chart below, specifically my most recent 5:33/km runs you’ll see that my pace is slower in the first half but flattens out nicely in the second. Today I tried — and succeeded — in bringing up my times in the first half of the run. I could feel my lungs working harder and the vague threat of a cramp here and there. By doing so, however, I tapped out my reserves for the second half and while the pace flattened, it did so at longer intervals, leading to a slower pace of 5:37/km. From this point forward I think I’m going to stick to starting at a moderate pace and build toward a stronger finish.

Overall, I am pleased that I was able to complete another week of runs without any major incidents.

Chart:

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

The “oh hail” run

Location: Burnaby Lake, CW
Distance: 10.07 km
Weather: Rain, heavy at time, hail, cloud
Temp: 11ºC
Wind: moderate with some gusts
Calories burned: 703
Average pace: 5:33/km
Total distance to date: 1170.94 km

The weather today was looking unsettled. For this time of year that is not unusual. Forty-five minutes before my run the sky was brightening and the sun was poking out. Just prior to heading out it was the opposite. As I walked along the Brunette River trail the sun came out again, albeit briefly. The sky remained overcast until I reached about the midway point of the run.

At that time the sky opened up and it began raining hard. It quickly then changed to hail, which I’ve never run in before. The hail persisted for about 2 km before changing back to straight rain and the rain continued all the way home, though it eventually tapered off to a light shower by the end of the run itself.

I am glad I wore a long-sleeved shirt for the run. The hail wasn’t Texas-sized golf balls or anything but I could feel them pelting off me as I kept up the pace. I can’t say I’m eager to experience more of the same any time soon.

As happens during a deluge, my iPod got a bit wet, more so since I did not have it in its protective case. I knew what this would lead to and sure enough, at the end of the 10K the slippery clickwheel would not cooperate. I ended up running a total of 10.7 km before I could finally stop the workout.

The good news is the extra run time was not a problem. With Tuesday’s rest I was feeling much less sore and more energetic for the run. I went in with the mindset of running a marathon, not a sprint and paced myself deliberately. By the 4K mark I reached a comfort zone that allowed me to continue without losing much time at all. I ended right back where I was on the last Friday before hurting my back, with an average pace of 5:33/km. I am pleased by this.

I was less pleased by my left foot feeling a bit sore. I’m not sure if I twisted it in my sleep or what it was but it was an annoyance throughout. It didn’t slow me down and I don’t think it’s anything serious but it bears mentioning.

Chart:

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

The ‘it only hurts when I stop’ run

Location: Burnaby Lake, CCW
Distance: 10.03 km
Weather: Cloud and sun
Temp: 13ºC
Wind: light with some gusts
Calories burned: 700
Average pace: 5:59/km
Total distance to date: 1160.87 km

Ten days after my last run, nine days after hurting my back and one day after a rather strenuous hike that left my legs sore and tired, I returned to my regular running schedule. I knew it was going to be hard — and it was!

The first two km were not overly fast — 5:15 and 5:23 but just shy of the 2K mark I was breathing hard and obviously overextending myself. I paused to catch my breath and continued at a deliberate pace for the remainder. Stamina was not an issue going forward but with about 1 km left my legs were feeling more tired than I can ever recall. I maintained pace and finished but even the brisk walk home (around 5 km itself) was a challenge, especially taking the steps up in Hume Park.

Joanne, naturally, congratulated me again for another 500 km completed. I believe I have covered half the distance to Mars by her estimates. Such a nice if incorrect lady.

I also had my first pausetastrophe. At the 1.8K mark I paused the workout to catch my breath and instead of hitting pause to resume the workout I hit the center button on the iPod, which ends the workout. Eek. I quickly hit the pause button and the workout cooperatively resumed. The Nike+ site seems to have simply added a 1.8K mark in addition to the regular ones for each regular km completed, so all is well.

While I am not happy about having such a sluggish pace (5:59/km, my slowest 10K ever), considering all the extenuating circumstances I am happy to have simply completed it. I will begin the work of moving back toward peak condition with Wednesday’s run. I am fairly confident I will better today’s time.

Chart:

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

Diez Vistas hike -or- Why I wish I was a mountain goat

Today Jeff and I set out for our first official™ hike in a year and Jeff opted to take us along the Diez Vistas trail, as 15 km trek above and between Buntzen Lake to the east and Indiand Arm to the west. It took us just under five hours to complete. It is described thusly on the BC Hydro website:

This route is recommended for experienced and fit hikers only. Spanish for “ten views”, the Diez Vistas Trail is aptly named. Offering spectacular views of Vancouver’s waterways and mountains, the Diez Vistas Trail commences near the floating bridge. Travelling uphill into the forest, cross the powerline and pipeline and continue along a series of switchbacks until the trail forks. The left trail leads to a viewpoint overlooking Indian Arm and the right leads to a view of South Beach and across to Eagle Ridge. After reaching the high point where the trails reunite, you travel along a forest trail that terminates at a BC Hydro service road. Keep right and follow the service road and transmission line (the Old Buntzen Lake Trail) back to the Buntzen Lake Trail, where a left turn will take you to the suspension bridge leading to North Beach. From here, follow either Powerhouse Road or the Buntzen Lake Trail back to South Beach.

And now the stats:

  • 15 km hiked
  • 3.1 km/hr average pace
  • 740 m of elevation gained
  • one billion calories burned (okay, more in the range of 2400)

Considering that neither of us are in peak condition and I was coming off a week of not running, not to mention having a still slightly sore back, this was probably more than we should have tackled but it was a fun challenge, even if by the end our feet were aching, our stomachs were grumbling and we both felt very tired.

Living up to its name, Diez Vistas (10 vistas) has lots of viewpoints along the way, though we didn’t check out all of them. The ones we did had spectacular views of Burrard Inlet and Salmon Arm, with the Lower Mainland and Vancouver Island spread out far below.

Much of the ascent and descent is fairly steep and it’s the kind of hiking where you often have to pick where to place your feet, as the path is covered in rock and twisted roots. We each slipped a few times but neither of us fell, something of a miracle for me given my unerring sense of imbalance. We encountered at least a couple dozen people during the hike, not surprising given that it was a Sunday and conditions were mild (the two previous times we hiked in this area it was freezing and pouring with rain, respectively). A pair of smart alecks even jogged past us at one point while we were exhausted enough to be tripping over on our feet. Dang kids young adults.

Click the first image below to view them all in sequence or visit the gallery here at your leisure.

[nggallery id=35]

The people and dogs and a horse run

Location: Burnaby Lake, CCW < NEW
Distance: 10.02 km
Weather: Cloud and sun
Temp: 9ºC
Wind: light
Calories burned: 700
Average pace: 5:33/km
Total distance to date: 1150.84 km

The weather for today’s run was a bit of a reverse from Wednesday, with it sunny to start and cloudy to finish. It remained mild throughout and a t-shirt probably would have sufficed.

Given the Good Friday holiday and benevolent sky (can a sky be benevolent? It can now!) there were quite a few people at Burnaby Lake. I counted 24 vehicles in the parking lot and roughly a million people on the trail, a mix of walkers (some in large groups), joggers and a few obnoxious types letting their dogs run all over sans leash. My favorite, though, was a pair of women coming toward me. One had a dog off leash, the other was on a bike. They occupied the entire width of the trail (off-leash dogs and bikes are both verboten as the lake is classified as an environmentally sensitive habitat). I remained polite, not even offering a dirty look. I may have muttered something unkind under my breath in passing, however. On the last stretch leading back to the parking lot I passed a woman on a horse. This isn’t too unusual, as that particular part of the trail is mixed use but it was the first time I’d seen someone on a horse that was galloping. Given that the path is not especially wide it seemed odd. Maybe the horse had to pee.

The run was remarkably similar to Wednesday’s, although I managed to shave three more seconds off my pace, a modest but welcome improvement. With an average of 5:33/km I have an unofficial target of beating 5:30. I hope to do so next week as I continue to increase my endurance.

Chart:

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

The itty bitty black slug run

Location: Burnaby Lake, CCW < NEW
Distance: 10.02 km
Weather: Cloud and sun
Temp: 9ºC
Wind: light
Calories burned: 701
Average pace: 5:36/km
Total distance to date: 1140 km

It felt rather cool this afternoon under a cloudy but non-threatening sky. I opted to wear my jacket and initially it was a wise choice. About midway through the run the sun came out and by the 6K mark I was warm enough that I doffed it but it was nice not to be all chilly for the first stretch of the run.

I opted for a CCW router today and set a deliberate pace. After Monday’s slog I was merely hoping to improve. If you look at my initial km below it may look like I backslid even more, coming in at a poky 5:17/km, a full 14 seconds slower than on Monday. However, if you look at the next km you’ll see I only dropped by two seconds to 5:19/km. This was the difference. I maintained a much steadier overall pace today and ended up with an average time of 5:36/km, 17 seconds better than the 5:53 on my previous run. I am quite pleased by this.

I did experience some light cramps but elected to just keep going steady and let them subside instead of breaking.

As for conditions, it was entirely pleasant once the sun came out and crews were out again spreading fresh gravel along the northern stretch. And in a sure sign of spring I spotted the first black slug of the season on the trail, a little baby one maybe 1/4 the size of a mommy or daddy slug. It was about as cute as something that leaves a trail of slime behind it can be.

Unlike the last two runs the left pad of my foot did not feel sore after the run. I’m not sure if I had been favoring it or if something else was happening but it felt fine today, so that’s also a bit of good news.

Chart:

Apr 4 Apr 2 Mar 23 Mar 19 Mar 16 Mar 7 Mar 5 Feb 6 Feb 3
1 km 5:17 5:03 5:13 5:10 5:08 5:06 5:02 5:06 5:06
2 km 5:19 5:17 5:22 5:20 5:22 5:22 5:17 5:15 5:21
3 km 5:24 5:25 5:28 5:26 5:32 5:30 5:24 5:21 5:31
4 km 5:26 5:30 5:34 5:31 5:37 5:33 5:30 5:25 5:37
5 km 5:27 5:33 5:37 5:34 5:42 5:35 5:33 5:28 5:39
6 km 5:29 5:37 5:40 5:36 5:47 5:38 — — —
7 km 5:31 5:41 5:43 5:38 5:49 5:40 — — —
8 km 5:33 5:46 5:46 5:41 5:51 5:42 — — —
9 km 5:35 5:50 5:49 5:43 5:52 5:45 — — —
10 km 5:36 5:53 5:50 5:44 5:53 5:47 — — —

Burnaby Lake runs: A pictorial guide

Reading about my runs is pretty dry for everyone but me and sometimes even I find it a bit dry. There’s only so many ways to wax poetic about exercise you do multiple times a week.

On August 18, 2011 my partner and I went for a stroll around Burnaby Lake. A full circuit around the lake takes about two hours when walking and covers a little over 10 km. I chronicled our walk in pictures that day and have (8 months later!) sorted them out for perusal.

Burnaby Lake is the largest urban lake in the Lower Mainland/Metro Vancouver area and has more lilypads than any other place on Earth. Or at least it seems that way. There are always plenty of birds splashing about, sunning, eating and doing generally bird-like things, copious numbers of black slugs in the warmer months and apparently turtles and fish, though I have yet to see a single turtle or fish and regard their presence at the lake as the stuff of myth and legend.

This is a modified copy of the lake map where I’ve superimposed my running route (the original is available here as a PDF). Click on it to see the detail better. My route is in red with a red dot marking the parking lot that serves as the starting point. I generally run the traditional counter-clockwise though I sometimes mix it up and run clockwise because I can be crazy like that.

Here are a few random highlights from the gallery. Click to embiggen each image.
[singlepic id=436 w=400 h=300 float=none] Cariboo Dam.
[singlepic id=460 w=400 h=300 float=none] View of the lake from one of the bridges.
[singlepic id=453 w=400 h=300 float=none] If you want to touch trees, you’ve come to the right place.

Full gallery of Burnaby Lake which guides you around the lake counter-clockwise. It’s like going for a jog without any of the effort or sweating.

The skunk cabbage is in bloom run

Distance: 10.02 km
Weather: Sun and cloud
Temp: 9ºC
Wind: light
Calories burned: 700
Average pace: 5:53/km
Total distance to date: 1130 km

Despite a weather forecast calling for rain it turned out to be pleasantly sunny and mild for the run today. I chose to run Burnaby Lake clockwise or the ‘easy’ way (the north side of the trail slopes in a more downwardly direction if you go clockwise) but the week off took its toll and I found the first half of the run especially hard to manage. The second half was easier as I fell into a slow, steady pace that insured I would not be fighting cramps (or for my own breath).

Various observations:

  • no, you silly bug, my nose is not a secret shortcut; please stay out
  • a goose was sitting dead center on the trail. It moved as a I approached but ruefully. I could tell it was comfy.
  • despite the nice weather I did not see anyone for over the first 4 km
  • the titular skunk cabbage is indeed starting to bloom again and certain patches are beginning to live up to its name. Without prevailing winds it’s not so bad — yet!

With an average pace of 5:53/km I have backslid again. That’s the bad news. The good news is it’s no worse than my previous low so I’m at least treading water, so to speak. My first km reversed the trend of slower starts by being quite a bit quicker — 5:03/km vs. the last run’s 5:13/km. This was not planned so it’s nice to see.

Chart:

Apr 2 Mar 23 Mar 19 Mar 16 Mar 7 Mar 5 Feb 6 Feb 3
1 km 5:03 5:13 5:10 5:08 5:06 5:02 5:06 5:06
2 km 5:17 5:22 5:20 5:22 5:22 5:17 5:15 5:21
3 km 5:25 5:28 5:26 5:32 5:30 5:24 5:21 5:31
4 km 5:30 5:34 5:31 5:37 5:33 5:30 5:25 5:37
5 km 5:33 5:37 5:34 5:42 5:35 5:33 5:28 5:39
6 km 5:37 5:40 5:36 5:47 5:38 — — —
7 km 5:41 5:43 5:38 5:49 5:40 — — —
8 km 5:46 5:46 5:41 5:51 5:42 — — —
9 km 5:50 5:49 5:43 5:52 5:45 — — —
10 km 5:53 5:50 5:44 5:53 5:47 — — —

 

The ‘I have a bad feeling about this’ run

Distance: 10.05 km
Weather: Sunny!
Temp: 7-8ºC
Wind: light
Calories burned: 702
Average pace: 5:50/km
Total distance to date: 1120 km

I again ran clockwise today but I had a feeling this was not going to be a great run, despite the weather being absolutely perfect. I opted to not wear a jacket and that was wise, as I would have overheated, especially with the sun out.

The day started out with me oversleeping. I had a late breakfast and set off to run a few hours later. Despite the excess sleep, I actually felt a little tired just doing the 4K walk to the lake. Hence the whole ‘I have a bad feeling’ thing. I started off and my initial 1 km was off by a full three seconds — 5:13/km. There’s pacing yourself and then there’s just plain slow. I pressed on and finished with an overall pace of 5:50/km, six seconds off my previous run. I’m not too happy with that but I’ll chalk it up to mitigating factors (excuses!):

  • the sun was out; the sun also tuckers me out a little when I’m not used to it
  • I was over-rested and felt ‘off’ because of it
  • I missed Wednesday’s run due to hail (!), making it harder to build off of Monday’s run
  • I experienced some cramps

I stopped briefly to pause two times. The first was when I came upon a truck on the path that had two men shoveling out gravel to fill in potholes (I had already passed the woman running a small tractor that was smoothing down the gravel). It seemed safer to carefully walk by than continue running. And it was a convenient way to catch my breath. I next paused at about the 6K mark and that was because I was plain pooped. I pressed on after that till the end, though. The whole run felt hard.

Still, I am obviously far off peak condition so I accept this as just another step to getting there. Excelsior!

Chart:

Mar 23 Mar 19 Mar 16 Mar 7 Mar 5 Feb 6 Feb 3
1 km 5:13 5:10 5:08 5:06 5:02 5:06 5:06
2 km 5:22 5:20 5:22 5:22 5:17 5:15 5:21
3 km 5:28 5:26 5:32 5:30 5:24 5:21 5:31
4 km 5:34 5:31 5:37 5:33 5:30 5:25 5:37
5 km 5:37 5:34 5:42 5:35 5:33 5:28 5:39
6 km 5:40 5:36 5:47 5:38 — — —
7 km 5:43 5:38 5:49 5:40 — — —
8 km 5:46 5:41 5:51 5:42 — — —
9 km 5:49 5:43 5:52 5:45 — — —
10 km 5:50 5:44 5:53 5:47 — — —

 

Avoiding the goose-stepping run

Distance: 10.02 km
Weather: Sun and cloud mix
Temp: 5ºC
Wind: calm
Calories burned: 700
Average pace: 5:44/km
Total distance to date: 1110 km

Today’s run was much the same as Friday’s but with one change — I ran counter-clockwise. I was interested to compare this to my last few runs because CCW around the lake requires a smidgen more effort as it is has a fair bit more uphill parts.

This turned out to have no impact, as I easily beat my previous average pace by 9-10 seconds (iPod =10, Nike+ site= 9, me=wishing Nike would fix this nonsense so the two would agree with each other).

Animal-wise, the geese were back. No hissing incidents though a (likely mated) pair crossed in front of me when the trail intersected a path leading to a viewpoint on the lake. There was enough space between them to charge forward but I moved around instead because I wasn’t in the mood to test how quickly a goose can snap its head forward and pack me in the leg. The clouds of bugs were back in the usual spots and I swear they have mutated to giant size. Yuck. I’d say I hope the cold kills them off but that’s mean and spring starts tomorrow so also quite unlikely.

Not that it felt overly spring-like. A mix of mostly cloud and a little sun and hovering around 5-6ºC, still unseasonably cold for this time of year. The last few km of the run were hard but I worked to maintain pace and managed to stave off cramps though I felt a little bloaty because I foolishly drank a little Coke Zero before heading out.

Chart:

Mar 19 Mar 16 Mar 7 Mar 5 Feb 6 Feb 3
1 km 5:10 5:08 5:06 5:02 5:06 5:06
2 km 5:20 5:22 5:22 5:17 5:15 5:21
3 km 5:26 5:32 5:30 5:24 5:21 5:31
4 km 5:31 5:37 5:33 5:30 5:25 5:37
5 km 5:34 5:42 5:35 5:33 5:28 5:39
6 km 5:36 5:47 5:38 — — —
7 km 5:38 5:49 5:40 — — —
8 km 5:41 5:51 5:42 — — —
9 km 5:43 5:52 5:45 — — —
10 km 5:44 5:53 5:47 — — —

Bonus chart! It seems the Nike+ site now shows split times for your runs. Neat. No idea how accurate the data is but here it is, anyway. I have used a new plugin to generate the table called Websimon tables in the vain hope that it would make table creation a bit easier. What would be nice is if the Nike+ site allowed you to export your data to…anything. Maybe in the summer.

[ws_table id=”1″]

The Goosed Run

Yes, I have been bad. I fell off not one wagon but two of them. The first was posting something every day to the blog. My fear of spamming nonsense and/or haikus in an effort to get something, anything up froze me not unlike the proverbial deer in the headlights and I ended up posting not a thing. In fact, that will be my next topic — drafts of posts that have never seen the light of day and why they were kept shuttered away.

The second wagon I fell off of smells of sweat — running. I had one day with a good excuse when having the blood samples taken left me seriously woozy for the better part of the afternoon. But the next two days I had no such excuse, I simply didn’t run. I have made amends and am back on schedule.

Like my previous run I did the approximate 19 km route:

  • briskl walk 4 km to Burnaby Lake
  • run 10K around the lake
  • briskl walk 5 km back home

This is good for about 1200 or so calories burned, which if I keep to my schedule, should help in keeping me slim ‘n trim. That and declaring Doritos an enemy of the state.

First the usual stats:

Distance: 10.02 km
Weather: Sun and cloud mix
Temp: 7ºC
Wind: initially brisk then light
Calories burned: 700
Average pace: 5:53/km
Total distance to date: 1100 km

Overall the run went well. I was again primarily concerned with cramping up and moderated my pace to prevent that from happening. This resulted in my average pace being six seconds slower than the previous run, which is disappointing but understandable. And it certainly beats having to deal with cramps. Plus this was with a week and a half between runs and that’s just enough time to start losing the edge again. Given that I was still planning on doing 5Ks at this time I’m not going to beat myself up over a few seconds.

And man, I really start feeling it on the uphill parts of the walk back home. It brings to mind that R.E.M. song, ‘Feeling Gravity’s Pull’.

I have noticed that the black slugs I encountered in the past are missing, either gone for the season or wiped out in some great black slug extinction event I never heard about. I suspect the former. We’ll see as the days get warmer. In their place, however, is an abundance of geese. One pair were standing on the edge of the trail as I rounded a corner and the closest took umbrage at my presence, hissing and fluffing out his wings as I strode by. I captured this moment as best I could, Internet meme-style:

 

Temperature-wise I again didn’t need the gloves I took and the jacket could have been shed. It was a touch warmer than the last run but still not warm.

Chart as usual below (and a lusty boo to the Nike+ website, which currently is producing a Firefox-crashing script bug, forcing me to use Chrome to view or edit my running stats. To Nike’s credit they are promising a revamped site come the summer, one of the bullet points for which is ‘No more Flash’. I’m going to guess they are not heavily invested in Adobe stock).

Mar 16 Mar 7 Mar 5 Feb 6 Feb 3
1 km 5:08 5:06 5:02 5:06 5:06
2 km 5:22 5:22 5:17 5:15 5:21
3 km 5:32 5:30 5:24 5:21 5:31
4 km 5:37 5:33 5:30 5:25 5:37
5 km 5:42 5:35 5:33 5:28 5:39
6 km 5:47 5:38 — — —
7 km 5:49 5:40 — — —
8 km 5:51 5:42 — — —
9 km 5:52 5:45 — — —
10 km 5:53 5:47 — — —

The back to the bugs run

Distance: 10.02 km
Weather: Sun and cloud mix
Temp: 6ºC
Wind: light
Calories burned: 700
Average pace: 5:47/km
Total distance to date: 1090 km

With conditions about as good as you can get for the first week of March, I set off on my second return run today and I had a nutty plan.

I was originally planning on running 5Ks this week to work on getting my stamina back up but I felt surprisingly good after Monday’s run so I devised a plan that would encourage me to run a full 10K.

First, I set the actual Nike+ sensor to track a 10K run instead of 5K. I’ve done this before and nothing bad happens if you don’t run the full length, you just don’t get the countdown in the last km if you quit early and your run report shows it was set for 10K when you only did 5K, you wimp.

Next, I plotted my route. Unlike Monday I did not take the SkyTrain to Burnaby Lake. Instead I walked there, a distance of about 4K. Once there I chose to start out on the south side of the lake and would quickly reach a point of decision: I could either run 2.5 km, turn around and get the 5K that way or I could keep running to get the 5K and if I was too tired to continue could walk the rest. But that would put me halfway around the lake and mean I’d have about a 10 km walk back home (and no transit tickets or money to cheat my way out of it). So this would encourage me to keep running to…avoid walking.

And it worked!

As the chart below indicates, my pace was slower even from the start vs. my 5K on Monday but that was deliberate. I wanted to avoid cramps if possible and the more measure pace did just that. You can also see after the initial few km of ‘oh god this is what it feels like to be running again’ my pace moderated and settled down.

In comparison to my first-ever 10K on December 30, 2009, I was actually three seconds faster — not bad for not running one in six months (and considering that first 10K was just the capper on regular runs that had me going up to 8K).

Temperature-wise I didn’t need the gloves I took and the jacket was probably optional, though I wasn’t overly warm wearing it. The air still had that last kick of winter in it. As the title of this post suggests, though, it is now warm enough for the bugs to be back. I had to wave them out of my face a few times but had no intake incidents.

Chart:

Mar 7 Mar 5 Feb 6 Feb 3
1 km 5:06 5:02 5:06 5:06
2 km 5:22 5:17 5:15 5:21
3 km 5:30 5:24 5:21 5:31
4 km 5:33 5:30 5:25 5:37
5 km 5:35 5:33 5:28 5:39
6 km 5:38 — — —
7 km 5:40 — — —
8 km 5:42 — — —
9 km 5:45 — — —
10 km 5:47 — — —