Exercise

Under a sky of veiled sunshine and with the trail dry (re: free of puddles) I completed my run amidst a fairly large group of walkers, joggers and people out with their dogs. At one point I had to thread my way between two elderly ladies on the right and a guy walking his dog on the left. Fortunately I remained nimble enough at that point to do so.

I had a few minor moments of cramping and discomfort but nothing major. However, after the first few km my legs began to feel like they had sleek invisible lead weights attached to them. I pressed on as best I could and fought to not give up early. By the time I finished I was feeling a bit better and my endurance was fine, as usual. I think this was the real test day for getting back into a regular routine and I seem to have come through it okay. The best part may have been at the end when I discovered the fountain was once again working. Cold and fresh post-run water, hooray!

This incredibly cute guy with a shaved head was walking a little white ball of fluff again. He has one of those insanely radiant smiles. Just thought I’d mention this for no particular reason.

My results ended up being identical to Wednesday in terms of average pace, coming in at 5:31/km. Much of the run was faster, however, so it seems I slowed more down the stretch, due to the whole legs-turning-to-lead thing. It will be interesting to see how Monday’s run compares after two days of rest.

Results:

Total distance: 10.02 km (previous: 10.03 km)
Average time/km: 5:31/km (previous: 5:31/km)
Best time/km: 4:58/km (previous: 5:07/km)

Mostly because when you see them they’re so darned cute you want to stop and say “Aw” and it disrupts your aggressive, manly running routine.

I saw such a puppy today but soldiered on.

After the long layoff I found all of my leg muscles rather sore yesterday and today, their protest at being forced into action again. Despite this I completed my run under sunny skies, a 9ºC temperature and a rather brisk wind gusting up to 28km/hr coming from the northwest that kept threatening to turn my cap into a flying object.

My goal was simple: to improve on Monday’s run and get closer to my previous best. I achieved this goal by shaving four seconds off my average pace. My legs will scream their appreciation tomorrow morning, I am sure.

Total distance: 10.03 km (previous: 10.03 km)
Average time/km: 5:31/km (previous: 5:35/km)
Best time/km: 5:07/km (previous: 5:01/km)

You lose 15 seconds off your best pace. Not exactly a big surprise.

My last run was on March 5th but my last 10k run was back on February 26th, when the Winter Olympics were still underway. It feels like ages ago.

My goal today was to simply shake off the rust and get back into the game and I succeeded, as the run proceeded without any difficulty, it was just sluggish (but still better than some other previous times). The trail was muddy in places but not terrible, the sky was overcast and the temperature was an early year high of around 12ºC. A light breeze was welcome.

The corner with the sewer stench still smelled like a sewer but the odor covered a larger area. I’m wondering if it’s due to nearby construction. A fine member of the Parks Board also drove a tractor down one half of the trail, leaving deep ruts in the soft dirt/mulch that makes up the trail. Thanks, mister!

For the rest of the week my goal is to start getting my times back to where they should be. I’m also planning on entering the Sun Run for the first time when it takes place on May 9th. As I don’t run on roads, I’m hoping it will not be too painful on my piggies.

Results:

Total distance: 10.03 km (previous: 10.05 km)
Average time/km: 5:35/km (previous: 5:20/km)
Best time/km: 5:01/km (previous: 4:54/km)

After the disaster of my 2.61k run I was determined to do better and I did, but not by much.

The conditions were good, if a bit breezy and I got off to a good start. I flagged badly after, though, adding six seconds to the third and fourth km. My calves began to ache and around 4k I began experiencing cramps, as well. By the 5k mark the cramps had eased up a bit but I still bailed, only completing half a run. Still better than the previous but my next goal will be to get back to a full 10k.

A few brief appearances by a couple of other joggers but the light rain and muddy conditions kept most people from the park today. As the rain eased off a few dogs came out to let their owners go for a walk.

With the temperature again close to the 10ºC mark, I think it’s pretty much officially shorts weather until the fall. I did wear a jacket but may opt to just get a bit soaked in a single layer next time.

I got off to a good start and was determined to stick to my plan to keep up the pace. This was evidenced by being four seconds ahead of the previous run at the halfway mark. By coincidence I also had a burning desire to quit at 5k but pressed on and managed to hit that velvety smooth runner’s high shortly afterward. While not precisely easy the rest of the run went smoothly and my overall pace leveled off, which seems to be a nice trend (as opposed to the pace getting longer and longer each km).

I ended up with a pace of 5:20/km, beating my previous best by three seconds. I am now closing in on the pace I had on my original 5k runs. This was also my first run to come in under 54 minutes.

Because we’ve had some rain the last few days the usual muddy parts of the trail were, well, muddy again, with a few puddles here and there. Rather than jog around it, I decided to meet the puddle at the SE corner head-on and try jumping it. I picked where I wanted my foot to land but the spot was gooshier than I anticipated, causing mud and water to spray up my leg, as depicted below.

After one impressive plunge I noticed a rather septic-like odor and at first dismissed it as coming from one of the many trucks in the area. But there it was again when I splashed through the puddle on the next lap. It very clearly smelled like poo. For the remainder of my run I stretched just that much further to clear the puddle and its foul material entirely.

A few laps short of finishing my right shoelace came untied due to getting loosened by the constant jog/wet cycle, forcing me to stop and retie the filthy, soggy thing, thus getting questionable puddle water on my hands (along with rather gritty mud). I managed not to run my eyes for the rest of the run. I finished the run by jogging slightly farther than normal because the iPod was not popping up the menu when I hit the menu button and it took me 0.02 km to trick it into working. I gently curse technology again.

Results:

Total distance: 10.05 km (previous: 10.02 km)
Average time/km: 5:20/km (previous: 5:25/km) <– best to date
Best time/km: 4:54/km (previous: 5:03/km)

I once again eye my iPod with suspicion. Even though I clocked in an entirely decent 4:54 for the first km of my run today it seemed to announce it past the mark where 1 km would physically be at. I am more convinced that the Nike+ sensor is not working quite right. I plan on doing a calibration at Kerrisdale Park next week. I also have a back-up sensor if I find the current one is indeed wonky.

And speaking of wonky, I abandoned my run early today, covering only 7.26 km instead of the usual 10. Around the 3-4 km mark I began feeling quite logie but this is not unusual, it’s where I typically lose the initial burst of steam. I pressed on as I normally do but around 6 km I began feeling cramping in my lungs. This happens occasionally as well and typically goes away fairly quickly and while it doesn’t exactly feel spiffy, it usually doesn’t affect my overall time or performance. Today, though, it was persisting through the 7 km mark and I found my breath hitching slightly. I’ve long since learned that if there’s any pain in a workout that persists you don’t ignore it, and so I stopped the run. I’ll shoot for the full 10 km on Monday and console myself that this run came at the end of my first week back to working out every day except Saturday.

On the plus side, the weather was gorgeous. It was about 10ºC and sunny. Shortly into the run I actually took my jacket off because of the sun. My overall performance was moving along decently and I was probably on target to beat my previous average pace of 5:31/km.

Truncated results:

Total distance: 7.26 km
Best km: 4:54/km
Average km: 5:25/km

And here’s a pictorial example of what the conditions are like at China Creek Park right now, in the middle of February and with the Winter Olympics in full swing here in Vancouver:

Because of workshops this week taking place in my usual afternoon jogging time I am switching over to what is a (relatively) early morning running schedule for this week.

I got out at 9:30 a.m. and it was 5ºC with some high cloud that gave way to sun toward the end of the run. The trail was dry but the muddy parts were a bit slick.

Despite the feeling that I was dogging it after the previous day’s workout with 15 pound dumbbells, I managed to shave 3 seconds off my previous average pace, bringing it down to 5:31/km. Still way off my 5:23 runs, but I’m heading in the right direction again. For now, at least.

Results:

Total distance: 10.02 km (previous: 10.02 km)
Average time/km: 5:31/km (previous: 5:34/km)
Best time/km: 5:01/km (previous: 4:59/km)

With the opening ceremonies of the 2010 Winter Olympics mere hours away, I ran for the second time post-weight lifting resumption. I was hoping to at least equal my 5:29 pace but fell short and only managed 5:34. What’s odd is that I actually felt pretty good for the run and felt I had a fairly good start, only to find I barely came in under 5 minutes. I find it hard to believe that I was nearly 10 seconds off the starting pace and yes, I’m almost ready to blame the iPod/sensor for not tracking things properly. 😛 I plan to calibrate it soon at the track at Kerrisdale Park, just to be on the safe side.

The Good: I dodged the rain again, though the sky was dark and foreboding and it was very mild once again, 10ºC. I noticed petals on the trail and realized that the trees along the edge of the park are beginning to bud and flower. As noted above, I had no particular problems during the run and the stiffness from the weightlifting didn’t seem to be a factor.

The Bad: Despite all the positives, I was still slower than I felt I should have been. If these speeds continue into next week I am not going to be very happy and when I’m not very happy, well, nothing really happens, but I still hate it.

Results:

Total distance: 10.02 km (previous: 10.02 km)
Average time/km: 5:34/km (previous: 5:29/km)
Best time/km: 4:59/km (previous: 4:51/km)

Today was my first run as part of my new weights/running combo where I alternate weight-lifting one day with running the next. I was still sore from my workout (see previous post) and it affected my run, as expected.

Conditions were a mixed bag — mild but breezy and with rain starting partway through — but the trail was in good shape, with no puddles and the mud being relatively firm. As expected, my pace was pretty slow. The first km clocked in at a downright leisurely 5:14/km, more than 20 seconds off my current pace. Because of the soreness I opted to cut the run down to 5k and even then my overall pace was only 5:36/km, worse than a slower 10k run. I expect things will improve on Friday when I am closer to my usual limber self.

No strange objects or other incidents to otherwise report during the run. There was a slow shuffle-jogger that I passed a few times, but that was about it.

Pretty much the same story. Somehow I lagged again and finished with the same slower pace as my previous run – 5:29/km. It’s not bad, really, but disappointing after two 5:23 runs.

Weather was quite mild — 10ºC — and I wore my shorts for the first time since the fall. A single layer would have sufficed, as well.

Another good start, so-so finish. Trail was a bit muddy and I had to bypass the SE corner but overall not too bad.

Total distance: 10.02 km (previous: 10.03 km)
Average time/km: 5:29/km (previous: 5:29/km)
Best time/km: 4:51/km (previous: 4:50/km)