Exercise

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

The New Shoes run

Location: Burnaby Lake, CCW
Distance: 10.04 km
Weather: High cloud
Temp: 14ºC
Wind: light
Calories burned: 702
Average pace: 5:31/km
Total distance to date: 1191.01 km

Today was the first day running with my New Shoes. I am tagging this post so I will be able to track how many kilometers I end up putting on them but I think it’s probably safe that regular running will make replacing them in six months a reasonable proposition.

With high cloud, a light breeze and mild temperatures I opted for my first run wearing a t-shirt. This was the right call as it was pleasantly warm throughout, though it cooled a bit on the walk back. The Brunette River trail in particular felt almost muggy heading toward the lake.

My feet were still sore going in so I knew I wouldn’t get a completely accurate feel for the new shoes but I ended up turning in my best performance of the year, with a 5:31/km average and a first km that broke the 5:00/km mark for the first time in quite awhile, coming in at 4:59/km. I was not trying to run harder than usual (that marathon vs. sprint thing) but hey, new shoes, you get excited. I think they’re going to work out fine.

I felt the ghost of a cramp a few times but moderated my pace and came out fine there. There was a lone goose on the edge of the trail at one point but he merely took a single step to the side rather than hissing and acting like I’d just eaten his entire family for dinner.

I’m hoping that with the new shoes my feet will recover quickly and I’ll have a better assessment of how they are handling but first impressions are decent.

Chart:

Apr 23 Apr 20 Apr 18 Apr 16 Apr 6 Apr 4 Apr 2
1 km 4:59 5:09 5:12 5:15 5:12 5:17 5:03
2 km 5:11 5:12 5:21 5:23 5:19 5:19 5:17
3 km 5:17 5:18 5:25 5:31 5:23 5:24 5:25
4 km 5:20 5:22 5:28 5:36 5:25 5:26 5:30
5 km 5:22 5:25 5:29 5:41 5:26 5:27 5:33
6 km 5:22 5:27 5:30 5:45 5:28 5:29 5:37
7 km 5:25 5:29 5:31 5:49 5:29 5:31 5:41
8 km 5:27 5:33 5:32 5:53 5:30 5:33 5:46
9 km 5:29 5:35 5:33 5:57 5:32 5:35 5:50
10 km 5:31 5:37 5:33 5:59 5:33 5:36 5:53

I am excited about new shoes

According to this article, running shoes are generally expected to last 300-500 miles or up to six months. The pair of New Balance shoes I am using are the same ones I started with back in May 2009 (three years ago) and I’ve put about 1200 km on them (roughly 745 miles).

Which is to say I am way past the point where they should have been replaced. With my feet actually getting sore in the last two runs (the first time this has happened in three years of jogging) it was time to finally get some new shoes.

By coincidence, Mountain Equipment Coop had just sent out a newsletter highlighting running gear and when I followed the link a vibrant pair of New Balance trail running shoes were staring back at me. I went to the store, tried on a pair of New Balance size 8½ MT110s and fell in love with the stubby soles. As a bonus, the laces are not three times longer than they need to be. The laces are orange and bright enough that the inclination is to avoid making direct eye contact with them.

Unlike my current shoes, these are designed specifically for trail use, which should help with the somewhat uneven terrain I typically face. Also unlike my current shoes, these are a more minimalist design, with less padding and bulk. They are noticeably lighter, something else I should appreciate.

I shall be trying them out on Monday.

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 — — —