Run 635 Average pace: 5:51/km Location: Burnaby Lake (CCW) Start: 11:19 am Distance: 10.02 km Time: 58:36 Weather: Clouds and sun Temp: 15-17ºC Humidity: 75% Wind: light to nil BPM: 158 Weight: 164.8 pounds Total distance to date: 4760 km Devices: Apple Watch Series 2, iPhone 8 Shoes: Saucony Switchback ISO (120 km)
I set out to do an actual 10K run today and I did, yay.
My last 10K was before all the knee business started last spring. I checked and found it happened on February 3, 2018–594 days ago. Yikes.
On the encouraging side, my pace today of 5:51/km–which is almost exactly what I was expecting–is actually six seconds faster than that run 594 days ago. BPM and weight are both lower now, too, so it seems I am heading in the right direction.
This was also the first run after my birthday. I think 55 is still considered early retirement age, so perhaps I should be waving a cane and yelling at clouds, but the run went fairly well instead.
I started on the south side of the lake, just before the 0K marker. I did this because I expected to be slow and wanted to avoid the possibility of having to start a second loop to hit 10K. My devious plan worked. Because I had to run uphill and over a slippery dam and down narrow wooden stairs, I did not come flying out of the gate. In fact, it wasn’t until the third km that I actually came in close to my overall average pace. My best km was the last one at 5:32/km, when I applied a little gas to end on a high note.
I debated on how to dress before the run. The temperature was forecast to be around 17ºC, which was accurate, but there was also a chance of rain. I opted to risk that by sticking to a short-sleeved shirt and was glad I did because a long-sleeved shirt would have been seriously overdressed.
With high humidity but lower temperatures, I didn’t have to worry about dry mouth and though I was sweaty around the forehead, my upper body stayed surprisingly dry. Stamina was not an issue at all–I deliberately avoided pushing at any point, choosing to stick to a comfy pace and as I moved past the 5K mark where I’d usually end a run I was confident I could go the full 10K.
The knees did not hurt exactly, but I could feel them, especially on the back half of the run, but the stiffness was pretty minor. I even did some running on the shorter walk back from the lake.
The sky was cloudy at the start of the run, but the weather improved as I kept going and the sun eventually came out. Although we are still a few days away from the official start of fall, the sun has already lost that “gonna make you sweat like crazy” feel. It felt a bit warm, but that was all. A few more signs of impending fall are also on view–the lily pads are starting a slow retreat that will accelerate over the next month, and some trees are sporting copious numbers of yellow leaves, though The Great Shedding has not yet begun.
Despite being a weekday morning, there were a fair number of people on the trail, though there were no traffic issues, save for one jogger coming toward me on the same side of the trail. I was on the right side (in both senses) and did not alter course. She switched over, but seemed to do so reluctantly. Escalator rules, lady! Also, one big dog off-leash came up to me but fortunately did not impeded my progress. I was too in the zone to even offer a look to the dog’s owner.
Overall, I am very pleased at how the run went and now realize I could have been doing 10Ks earlier. I don’t regret the wait, though, because you have to be physically and mentally ready and the mental part was definitely not there yet. I am tentatively planning another 10K on Sunday, though the forecast is calling for rain and a 10K run in the rain would be poopy. But we’ll see.