Average pace: 4:31/km Location: Brunette River trail
Distance: 5.06 km
Weather: Sunny
Temp: 12ºC
Wind: light
Calories burned: 355
Total distance to date: 2075 km
The weather was about perfect for today’s run and it was my first of the month where I wore a short-sleeved shirt (and didn’t feel cold, to boot).
I was again mindful of how my stamina is not quite there yet and paced myself deliberately for the first km or so. The last few again felt much better and I finished with my best time to date of the four 5K runs this month, coming in at 4:31/km.
The only note of caution was my right ankle feeling a bit tweaked. This isn’t related to the tendon and I’m pretty sure it was just strained because I had spent a lot of time today at work crouched down while working on computers. Everything feels fine now that I’ve rested and there was never any pain, just soreness. Still, worth noting now in case it does become an issue. Heck, I’ll even add the ‘stupid ankle’ tag just for the heck of it.
Average pace: 4:36/km Location: Brunette River trail
Distance: 5.03 km
Weather: Overcast, light rain
Temp: 8-6ºC
Wind: moderate to strong
Calories burned: 355
Total distance to date: 2070 km (adjusted to what Nike+ is reporting–this may be taking into account a few walks that were uploaded)
I skipped the planned run on Thursday because I got home a little late and the weather at the time was a torrential downpour and with only two real runs in this year I couldn’t muster the desire to go out and get soaked to the butt. I also don’t have a proper weather-treated top yet, which I should probably do, since the chance of having rain-free runs for the rest of the year is approximately zero (times infinity).
As for the run itself, I charged out a little faster than I should have and as a result the second km left me feeling a bit more winded than I would have liked. I moderated my pace and felt fine for the remainder, though. It was rather brisk and the temperature actually dropped 2 degrees over the course of the run. It was warmer three weeks ago in March but April is often a blah month when it comes to weather.
I ended with a pace of 4:36/km, two seconds better than the previous run, so it’s nice to see I’m at being fairly consistent. The right foot is still not presenting any issues, also a plus.
I plan on doing two more 5Ks this week on Tuesday and Thursday, then I may try my first 10K on the weekend.
Amusingly, the iPod Nike+ app is still using Lance “Yes, perhaps I used steroids a lot” Armstrong’s voice to offer congratulations but they’ve surgically removed the bit where he identifies himself. If you don’t know his voice, it seems like some random guy saying “Good job!”
Tiger “I’ll trade my wife for 12 of yours” Woods, by comparison, still identifies himself because his transgression was outside the actual sport he plays in. If he starts cheating in golf Nike may have to start canvassing for new voices for the Nike+ app.
Average pace: 4:38/km Location: Brunette River trail
Distance: 5.02 km
Weather: Sunny
Temp: 14ºC
Wind: light
Calories burned: 354
Total distance to date: 2043.5 km
Today was the first time this year I followed up a run with another two days later, as per my normal running schedule. After getting home from work I donned my jogging duds and set off for a 5 km run down the Brunette River trail. The weather was sunny and pleasantly mild.
Foot-wise it was similar to Sunday, with the right foot feeling a bit sore early on but improving dramatically after warming up and feeling fine afterward.
Stamina-wise I ended up a bit slower — 4:38/km instead of 4:34/km, but I think that was mainly due to my body adjusting to the shorter gap between runs (or rather, doing runs plural at all). I again avoided any outright discomfort from cramping and whatnot.
Overall, a good stepping stone on the road to running recovery. Mmm, mixed metaphors.
Average pace: 4:34/km Location: Burnaby Lake (CCW)
Distance: 5.02 km
Weather: Partly sunny
Temp: 7-9ºC
Wind: light
Calories burned: 357
Total distance to date: 2048.5 km
Today was my first official™ run of the year. With the wind light, the sky nor threatening rain and no handy excuses for not heading out, I donned shorts, t-shirt and cap and set off for Burnaby Lake. My plan was to walk to the lake, run 5 km (or make a brave attempt) then walk the remainder of the lake and back home.
The one warning sign I had heading out was a certain level of discomfort in my left foot, where the pad and the toes join up. This is also the part that hits the ground when walking. It was sore because without my footrest I sometimes stupidly slouch in the computer chair and press the foot into the wall in a way that is, shall we say, sub-optimal.
I arrived at the lake, set the shiny new iPod to 5 km and set off on a pace that was deliberately deliberate. I was going to be extra-careful about overdoing it.
Much to my surprise I kept up a consistent pace and reached the 5K mark in a little under 23 minutes, finishing with a pace of 4:34, impressive even for 5 km. While my chest felt like it was going to cramp for most of the run it never did and though each incline felt like tiny anchors were suddenly attached to my feet I kept up the pace. Overall I’m pleasantly surprised and pleased by the performance.
The right foot also felt fine. While the bump where the tendon was hurt can be felt it’s not at all painful and was fine before and after the run. My left foot (not to be confused with the movie) hurt like almighty heck on the 10 km or so walk back home, though. Holy cats it was bad. I may need to set up some kind of electro-shock thing to make sure I never ever slouch and press my foot against the wall again.
It feels mostly fine now.
The most notable thing about the run was probably the debris left over from yesterday’s storm (which featured rather intense hail at one point). On the top stairway leading down to Lower Hume Park a tree had collapsed, smashing through the railing but thoughtfully landing in such a way that it didn’t block the stairs. At about the 8 km mark of the Burnaby Lake trail another tree had snapped and managed to plunge itself top-end first into the trail itself (probably a good 20-30 cm into the earth), the rest sticking up at about a 45 degree angle. It was a rather bizarre sight. A number of other trees look like they are set to give way and some recently chainsawed pieces were evidence that more still had recently come down.
My next run is set for Tuesday after work and I’m planning on another 5K to see how that goes. Excelsior!
Today under sunny skies and with the temperature a positively balmy 15ºC I headed back to Mercer Stadium to do one more calibration run.
My plan was to do four laps or 1.6 km and I completed the run with a corrected pace of 4:59/km. Pretty slow compared to a typical pace but being able to clock under five minutes after four months off is not too bad. The little Achilles tendon lump in my foot could be felt for the first lap or so but I didn’t notice it for the rest of the laps. My stamina felt a wee bit improved over the last calibration and this time I was able to calibrate to the actual distance I ran so in theory it should be accurate as all get-out.
The only incident of note was when a small kid (maybe 3 or 4) stood by the inner lane on the playing field. I watched as he was poised to directly enter my path. He father, a distance away, was calling for him to come over. The kid did exactly what you’d expect–he stepped off the field and into my path just as I approached. Fortunately I had expected the worst case scenario and scooted by in the next lane over without incident.
It still amazes me that any kid survives long enough to become an adult.
My next planned run is on Monday and will probably be a 2 km gate-to-gate dealie at the Brunette River trail. This will be my first official™ run of the year.
Take 2 of my calibration attempt was made under sunny skies at Mercer Stadium again. Once more, I opted for 800 m (two laps) and reminded myself to not screw up the calibration like last time.
In a hopeful sign, my lungs, while still burning fiercely, took ever-so-slightly longer to do do. Even better I actually set the calibration properly. The only point of concern is that calibration can only be set within a certain range. I ran exactly 800 m (on the inside lane, just as they recommend) but I could only adjust the calibration up to 770 m. This is still fairly accurate and I can probably boost the accuracy by running farther so I may adjust it again sometime in the weeks ahead. I was a bit surprised that it was off by as much as it was, reporting 200-300 m to go as I finished. My pace was 4:43/km, not bad for 4+ months off, except my fastest km is 4:15/km. Rusty!
The right foot is still sore from the injury (meaning if I press a finger into it I can feel it) but it seems to be a build-up of some sort and my doctor is convinced that stretching and running should be okay. It doesn’t hurt while I’m running so I’ll keep ramping up for now. Next time I’ll see if I can run for over five whole minutes!
Today was the day I finally started my road back to jogging regularly. Which is somewhat ironic, given that I don’t jog on roads.
Instead Jeff took me up to the zany looking track at Mercer Stadium (pictured below courtesy Google Maps, as I lack a blimp with which to fly over the track to take my own photos).
After four months to nurse my right Achilles tendon back to health my goal tonight was simple: don’t break anything and complete a couple of 400 m laps to calibrate my new iPod nano.
Some observations:
It felt great to be running again.
The actual running felt like agony, with my lungs on fire after a piddly 400 m lap.
I defeated the entire purpose of the run by screwing up the calibration at the end. I had set the distance to 0.8 km (two laps) and at the end of the run when it pulled up what it thought I’d run vs. what I’d really run, I adjusted it to 0.40 km, exactly half the intended total. I couldn’t bear the thought of running again to fix it so it will have to wait until the next time, probably in a few days. My real pace was around 4:20/km, which is remarkably good for a four month layoff (and probably explains the lungs of fire, too).
The problematic right foot did not hurt, though I could feel where it had been hurt. Ominous sign? Perhaps. The good news is it feels perfectly fine now.
No more clickwheel. Woo!
Here’s hoping that the next run goes smoothly, that I calibrate my iPod properly and that the properly-calibrated data uploads to the Nike+ site without blowing everything up.
I did one more Big Walk® around Burnaby Lake before my first tentative steps back into running next weekend.
The weather was sunny after several days of monsoon-like weather thanks to the Pineapple Express. I took advantage and found it to be mild, with little wind and most of the big puddles already having dried up along the trail. Even the cyclists and dogs off-leash didn’t bug me. It was a nice hint that spring is on the way after The Rains.
My favorite “rules are not for me!” moment came when crossing north on Roberts Street, near the rowing pavilion. As you approach the resumption of the trail on the other side of the road there is an especially giant sign that states DOGS MUST BE LEASHED AT ALL TIMES. I watched a woman stop and remove the leash from her dog in front of this sign. I don’t know if she was going for bonus irony points or what. At least the dog was well-behaved.
I used the iPod pedometer to track my pace and came in with the following stats:
2:23:53 duration
17.6 km distance
898 calories burned
18,746 steps taken
I was walking fast enough that any faster would have been a light jog. Things seem to have held together nicely both during and after the walk. Next weekend I’m heading to the resplendent gold and blue Mercer Stadium Track to do a simple calibration run fort the new iPod. It will probably be 2-4 laps or 800-1600 meters, enough to get the calibration and see if my Achilles tendon will weep in protest or behave itself. From there I will be doing a few short runs per week, starting with some 2Ks, moving up to 5Ks and finally back to my usual 10-11.5K runs. I don’t have a set schedule in mind, I’ll just ramp things up based on my stamina and pain/discomfort after each run. If all goes well I’m going to aim to beat last year’s mark by running 1,000K. Since I’ve already missed two months, I’l need to hit at least 100K each month going forward. If I stay healthy I can do it. If not, I can always lie lie lie.
There’s nothing quite like the sensation of laying down to sleep and finding yourself unable to breathe. This happened a few nights ago when my über-cold left my nose completely stuffed up. I had to breathe through my mouth, which made me dizzy. I eventually fell asleep probably due to exhaustion. When I awoke in the middle of the night one of my nostrils had kindly opened up enough to permit semi-normal breathing.
Worst cold ever.
Also the last post I’m making about it. Colds are pretty boring to read about and if I could capture the misery of the past week in a way that was truly entertaining, I’d be rich. Hmm. I may have to think about this.
Onward to the rest of what should hopefully be a healthy remainder of 2013:
Valentine’s Day is coming up. My favorite manufactured holiday when I was a kid because of the candy. I was especially fond of chocolate-covered marshmallow hearts. Mmm. Now I prefer the day after when all the candy gets marked down 50%. I usually treat myself to something small that I can work off without too much guilt/effort.
Running: This is probably still about three weeks off. I’m going to start stretching exercises to make sure my tendon is ready. The first run will be a short test that will also serve to calibrate my new iPod nano. The best thing about it, apart from the electric green case…
…is that it incorporates the Nike+ sensor/receiver so I don’t need to attach any extra hardware to my shoe (or the iPod). An added bonus is no more infernal clickwheel to deal with, especially one that refuses to function in the slightest bit of rain, making the end of a jog unusually difficult to, well, end. The test run will be done at a track to ensure maximum accuracy for the calibration. In the meantime I’ll try to return to the pool/gym at least a few times each week until the runs resume. Excelsior!
Diet: My weight has steadied out around 156-157 but should start going back down soon as I start packing a modest lunch to work and resist the siren song of the donut. My goal is to be back to my usual weight by my next physical, probably a few months from now.
This site: I have found a few themes I may be able to hammer into something serviceable for my needs. This is a long term project so I’ll probably work away at it a little at a time. I am planning on having a revamped site up before the end of the year.
While I am still not quite ready to return to running I decided to take advantage of the mild ‘n dry weather and do a simulated run around Burnaby Lake by walking the route. I estimated it would take around 3 hours and the pedometer on the iPod said it took 3:04 hours, so I trucked along much as I had anticipated. I even stretched the walk out a bit by taking the freeway trail (which I used for three weeks last summer when one of the boardwalks on the lake was being replaced). By the time I was heading back alongside the Brunette River I was getting tired and a little cranky.
The rounds on the elliptical are helping but I’m clearly not in prime condition. Also I didn’t wear my spiffy new running shoes and instead wore my cheap-o ones that are designed for maximum discomfort. In all, not my best-planned effort but it’s always nice to eat ice cream guilt-free.
I managed to start the sequel to the head cold I had over Christmas last night and like many sequels, it sucks. It didn’t affect my walk but here in the evening I’m feeling tuckered and my throat is irritating me, even more than when I try to sing. I’ll probably head off to bed early and dream of the wonderfully creative things I may have done if I didn’t feel like poop.
In the meantime, here is a stock image of my new running shoes, the Minimus 1010s. They are much like my previous pair but are blue instead of glow-in-the-dark orange. I kind of miss the orange, actually. Reading reviews on the New Balance site, it sounds like I may be looking for another pair shortly after I resume my runs. That would be rather disappointing, as my last two pairs of New Balance shoes have been very durable.
Don’t worry, I still have my calves. They’re right where they should be–above my ankles and below my knees. I am remembering them in particular due to my first trip to the gym last Wednesday. My partner and I headed over to the Canada Games Pool here in New Westminster to do a basic cardio workout that would not stress my Achilles tendon but would help get my flabby self back in shape before I resume my runs.
The pool has a full-featured gym so I paid $48 for a 10-pack of visits and in return got a shiny ID card with requisite horrible photo that could be scanned upon entry. I did my first scan and was set.
The gym area was surprisingly busy but we managed to find a pair of free ellipticals next to each other. Jeff also found a nice young instructor named Ryan who went over the basics of using the machine, as I had never been on one before. It seemed pretty straightforward. I got on, started the timer and began a 25 minute workout. I raised the tension up a bit to 3 (from 1) and reduced the incline down to 3 (from some value I can’t recall). This was done to better simulate a cross-country run instead of a jog up the side of a cliff. Within five minutes my calves were aflame. This is why you exercise regularly, to avoid your muscles crying out in horror at what you are doing to them. Fortunately they warmed up quickly and were fine the next day. I experienced a bit of minor soreness in my upper leg muscles but that was all. Given that my last run was in mid-November I consider this a rousing success.
I opted for only 20 minutes of workout instead of the full 25, not wanting to max it out the first night. I burned 173 calories–enough to take care of the ice cream I’d had for dessert earlier. I burned a few more when Jeff and I played a few rounds of ping pong, shot some hoops and then sweated in the whirlpool. In all it was actually kind of fun and I’m looking forward to our next trip. I may bring my iPod along for the elliptical part, though. It will distract me from constantly looking at the timer counting down, the analogy for which is indeed a watched pot that never boils.
The good news is I should be running again in about a month, with my Achilles tendon all healed up and ready to go.
The bad news is that means a lot more boring posts about running for everyone to read! At least I’m honest enough to admit I’m the only one fascinated by them.
Despite ending on an injured note, 2012 was by far my best year for running. I improved in every area and ran every month except for December. My only regret is that I missed hitting 1,000 km by a single measly run. So close!
The stats, as pulled from my Nike+ profile:
988.96 km total distance 4:57/km average pace 68,844 calories burned
73% of runs in the afternoon
15% in the morning
12% in the evening
Number of months I ran 100+ km: 7
Month when my overall average pace dropped below 5:00/km: June
Best month: September (4:38 average)
I don’t know why I added the random bold. I just like it.
