fast legs

The sun ain’t so bad (with a little wind) run

Location: Burnaby Lake, CCW
Distance: 11.5 km
Weather: Sun
Temp: 14-16ºC
Wind: moderate, up to 15 km/h
Calories burned: 815
Average pace: 5:06/km
Total distance to date: 1279.24 km

With not a cloud in the sky I was wary once again of getting baked by the sun but it turned out to be a little cooler than forecast (14-16ºC depending on your source) and there was a moderate breeze blowing that helped quite a bit. I started on a counter-clockwise course and tried to set a careful pace but still burned through the first km in 4:50. I did slow and settle shortly after and cruised to a tie for my second-best pace overall at 5:06/km. I’m quite pleased with the result and my fear of the sun has abated somewhat.

I opted to start CCW because the north side of the trail is more shaded than the south and I figured this would allow me to get settled in before hitting the hotter stretches. I think the strategy was successful.

Bird-wise, the two geese families were out with their young ‘uns again and for the first time I came across a robin sitting in the middle of the trail sunning itself. I don’t know if it was afraid of trees or what but it was a little weird to see. I felt guilty in passing by close enough to make it move.

I skipped the Piper Mill trail but took the Conifer and Spruce Loops. Running from the south side of the dam and back around to the north I came in at 11.5 km, so it would appear the Piper Mill Trail adds about 40 or 50 m to the run.

The left shin is feeling a little tender if I poke at it but regular contact and walking/running are not an issue. Still, it’s something I will be monitoring. Left foot continues to mend slowly.

Chart:

km May 11 May 9 May 7 May 4 May 2 Apr 30
1 4:50 4:55 4:52 4:42 4:58 5:02
2 4:56 5:03 4:59 4:50 5:00 5:11
3 4:59 5:06 5:04 4:54 5:02 5:13
4 5:01 5:08 5:07 4:55 5:04 5:13
5 5:02 5:08 5:09 4:56 5:05 5:13
6 5:02 5:10 5:10 4:57 5:05 5:12
7 5:04 5:10 5:12 4:58 5:05 5:12
8 5:05 5:11 5:15 4:59 5:06 5:13
9 5:05 5:12 5:17 5:00 5:06 5:13
10 5:06 5:12 5:19 5:00 5:06 5:13
11 5:06 5:12 5:20 5:01 5:06 5:13

The wind at my back (and front and sides) run

Location: Burnaby Lake, CW
Distance: 11.03 km
Weather: Sun
Temp: 13ºC
Wind: heavy, up to 28 km/h
Calories burned: 819
Average pace: 5:12/km
Total distance to date: 1267.73 km

After the parched run on Monday I was leery of another sunny run and today it was indeed sunny once again. However, instead of being unseasonably warm it was actually a few degrees off the norm and on top of that a heavy wind was blowing most of the day. Normally the wind is my arch-nemesis on a run (after rain) but today it actually served to keep me from overheating, especially in the more exposed parts of the trail.

As a result I didn’t feel like curling up into a ball 2 km in nor did I have to re-adjust my pace at any point. While I was still slower than Friday’s torried pace, I came in at 5:12/km, which is perfectly respectable. I also did all three optional loops and by starting and finishing on either side of the Cariboo Dam came in at 11.54 km, my longest run for the year. Joan, of course, was there to congratulate me for the extra 488.46 km I didn’t realize I had also completed.

My pacing, though slower, was back to being remarkably consistent in the second half of the run.

The left foot is proving stubborn in recovering but is still not being a factor in the runs. The walk home was better than the last run so it is improving.

No snakes today, just ducks, robins and that adorable goose family that is apparently nesting somewhere near the dam.

Chart:

km May 9 May 7 May 4 May 2 Apr 30
1 4:55 4:52 4:42 4:58 5:02
2 5:03 4:59 4:50 5:00 5:11
3 5:06 5:04 4:54 5:02 5:13
4 5:08 5:07 4:55 5:04 5:13
5 5:08 5:09 4:56 5:05 5:13
6 5:10 5:10 4:57 5:05 5:12
7 5:10 5:12 4:58 5:05 5:12
8 5:11 5:15 4:59 5:06 5:13
9 5:12 5:17 5:00 5:06 5:13
10 5:12 5:19 5:00 5:06 5:13
11 5:12 5:20 5:01 5:06 5:13

The all weather run

Location: Burnaby Lake, CW
Distance: 11.03 km
Weather: EVERYTHING (cloud, sun, rain, hail)
Temp: 11ºC
Wind: light
Calories burned: 771
Average pace: 5:01/km <– PERSONAL RECORD
Total distance to date: 1245.15 km

Not quite déjà vu this time: another run, another personal best for the year to date (and overall!), but Joan congratulated me for the latter rather than another 500 km completed.

The forecast today was 11ºC with a 40% chance of isolated showers (< 1 mm). It was indeed around 11 and it felt rather chilly for early May (average would be 15) — I could see my breath as I walked to the lake.

It started to shower as I got to Hume Park and by the time I was ready to run it had turned into pretty much a downpour. I’m fairly confident the 1 mm total precipitation was reached in about 30 seconds. Since I had to pee I crossed over the dam and used the port-o-potty at the parking lot and opted for a clockwise circuit. Technically I started my run in the outhouse because when I stepped out of it my iPod was already wet enough that the clickwheel had gone into Not Working No Way mode. I went back in, grabbed some toilet paper, wiped it down and managed to get the workout started.

I kept the toilet paper clenched in my right hand in case I needed to use it at the end of the run. It turned out my hand is not waterproof.

After about a km of solid rain the weather changed to solid hail. Unlike the last time this hail meant business and came down hard. It actually stung a little. This made me miffed, which improved my pace. The sooner I finished the sooner I could get out of this miserable weather. The hail changed back to rain and continued for the first half of the run. It eased up and finally stopped by the end of the run, allowing the wad of toilet paper to dry sufficiently that I was able to wipe down the iPod again and stop the workout on time. There was also a bit of sun in there, too, sometimes with and sometimes without accompanying rain.

I took the Piper Mill trail but skipped the other two optional loops. Because of this I didn’t hit the 11K mark until after I had passed the dam and was running on pavement. Not optimal but not horrible, either. I’ll know to take at least two of the three loops for future runs.

Pace-wise, my fear of not keeping up with Wednesday’s run was unfounded as I not only kept up, I eclipsed my previous best pace by five seconds, coming in at 5:01/km. The soggy first km was a mere 4:42/km. I apparently really wanted to get out of that weather.

Overall I am very pleased with this week’s runs. I may ease off a bit next week as I was pushing a little harder this week but we’ll see. The left foot was a very minor issue on the walk back.

Chart:

km May 4 May 2 Apr 30
1 4:42 4:58 5:02
2 4:50 5:00 5:11
3 4:54 5:02 5:13
4 4:55 5:04 5:13
5 4:56 5:05 5:13
6 4:57 5:05 5:12
7 4:58 5:05 5:12
8 4:59 5:06 5:13
9 5:00 5:06 5:13
10 5:00 5:06 5:13
11 5:01 5:06 5:13

The nearly run down twice run

Location: Burnaby Lake, CCW
Distance: 11.02 km
Weather: Overcast, some light rain
Temp: 13ºC
Wind: moderate
Calories burned: 771
Average pace: 5:06/km <– PERSONAL RECORD (tie)
Total distance to date: 1234.12 km

Yes, it’s déjà vu yet again: another run, another personal best for the year to date, another ‘500 km’ completed according to Joan Benoit Samuelson.

The left foot is a minor annoyance now, so it seems to mending nicely.

The wind made the walk and start of the run a bit chilly but I warmed up soon enough. I extended my run a bit by adding in the Conifer and Spruce Loops. I got to the halfway mark a short way past the bridge, just alongside the start of the athletic fields. I always feel a bit intimidated doing a follow-up to a run where I knock a good chunk off my average pace and today was no exception. I pushed a little harder than I might have in the hope that I could at least equal Monday’s effort and at the end came in at a pace of 5:06/km, knocking seven seconds off Monday’s run and tying my best runs to date. Now I’m really intimidated for Friday’s run — but in a good way!

Weather-wise it was cloudy and a light rain began at around the 6K mark that persisted for about the next four km. By the end it had stopped and the sun came out so I arrived home as dry as I’d left. I liked that.

Vehicles were my bane today. The construction of the Brunette River habitat continues and as I approached the construction site a dump truck with trailer was trying to execute a tricky back-up around a tight corner, occupying the entire roadway in the process. The woman guiding the driver asked me to move back a bit at one point and I happily obliged, as that was preferable to being smooshed by a giant dump truck. The third time was the charm and I continued to the lake.

On the run itself I got onto the long straight stretch of the Cottonwood Trail that parallels the train tracks. I heard a rumble behind me and glanced back, thinking it was a train (I’m all logical like that). It was actually a park vehicle bearing down on me. I nimbly moved further to the side of the trail and let it pass. It stopped to collect the garbage from a nearby trashcan and I stepped on the gas a bit to gain some distance before it could terrorize me again. Okay, I was more startled than terrorized but go with it. The same vehicle sneaked up behind me at the end of the run. It was the stuff of nightmares. Very mild nightmares. Mostly I don’t expect vehicles on the trail.

Some additional remedial work has been done on the trail, shoring up parts where pipes allow water to pass under it. The parts that get boggy in the rain haven’t received the same treatment but here’s hoping.

Chart:

km May 2 Apr 30
1 4:58 5:02
2 5:00 5:11
3 5:02 5:13
4 5:04 5:13
5 5:05 5:13
6 5:05 5:12
7 5:05 5:12
8 5:06 5:13
9 5:06 5:13
10 5:06 5:13
11 5:06 5:13

The soggy new shoes run

Location: Burnaby Lake, CW
Distance: 11.03 km
Weather: Overcast, occasional sun
Temp: 14ºC
Wind: light
Calories burned: 771
Average pace: 5:13/km
Total distance to date: 1223.09 km

Déjà vu! Another run, another personal best for the year to date, another ‘500 km’ completed according to Joan Benoit Samuelson.

The main difference today was my left foot felt better but still a bit sore after resting for the weekend. It did not hurt on the walk to the lake, bothered me on for the first few km and was not an issue on the walk back. I’m hoping by the end of the week it will be back to normal or close to it. My left calf is a bit sore — not sore in the muscles torn/rent asunder sense, more sore in that I think the soreness of the foot is making me compensate a bit with the lower leg muscles, so they’re being worked a bit harder than normal. This, too, should ease up over the week.

It was overcast but never rained, so conditions were close to ideal for the run. I had to use the loo first and opted to run clockwise since I was already on the southern side of the lake, anyway. I had a good start with a 5:02 pace, expectedly fell back a bit to 5:11 for the second km, then hit 5:13 for the third km. And then something weird happened — with the exception of two km where I was actually faster at 5:12/km (an that itself is unusual) I maintained that 5:13 pace for the rest of the run — 7 of the 11 km run. I don’t think I’ve ever had such a remarkably steady run.

I pushed myself a little but not much, certainly nowhere close to the ‘lungs on fire’ pace I’ve tried a few times. Mostly I just pushed to maintain my pace and it appears I succeeded!

It had been raining prior to the run and so the trail, especially around the athletic fields, was a bit waterlogged. In fact at one point the entire trail was underwater and with nowhere to turn I had to go straight through, giving the new shoes their first official dunking. They seem to have come through fine. I am liking how light and flexible they are. The minimal padding is probably helping my form.

Having lopped off a full 13 seconds from Friday’s run, I am skeptical I can hit the same mark on Wednesday but it was certainly a nice way to round out the month.

Chart:

km Apr 30 Apr 27 Apr 25 Apr 23 Apr 20 Apr 18 Apr 16 Apr 6 Apr 4 Apr 2
1 5:02 5:17 5:06 4:59 5:09 5:12 5:15 5:12 5:17 5:03
2 5:11 5:21 5:15 5:11 5:12 5:21 5:23 5:19 5:19 5:17
3 5:13 5:23 5:19 5:17 5:18 5:25 5:31 5:23 5:24 5:25
4 5:13 5:22 5:20 5:20 5:22 5:28 5:36 5:25 5:26 5:30
5 5:13 5:23 5:22 5:22 5:25 5:29 5:41 5:26 5:27 5:33
6 5:12 5:23 5:24 5:22 5:27 5:30 5:45 5:28 5:29 5:37
7 5:12 5:24 5:25 5:25 5:29 5:31 5:49 5:29 5:31 5:41
8 5:13 5:25 5:26 5:27 5:33 5:32 5:53 5:30 5:33 5:46
9 5:13 5:26 5:28 5:29 5:35 5:33 5:57 5:32 5:35 5:50
10 5:13 5:26 5:28 5:31 5:37 5:33 5:59 5:33 5:36 5:53
11 5:13 5:25 — — — — — — — —

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 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 — — —

The 12K run

Distance: 12.04 km
Weather: Sunny
Temp: 19ºC
Wind: none
Calories burned: 841
Average pace: 5:11/km
Total distance to date: 1017 km

This was the first time I’d done back to back runs in, well, so long that I don’t recall the last time I did it. Sometime during the Jurassic era, I think. I was curious to see how I would feel and happily the consecutive run days did not have any negative effects that I can detect.

With my energy level improving I opted to shake things up a little at Burnaby Lake by running the loop in reverse. Overall it didn’t feel much different though it may be slightly easier in reverse as the ground tends to slop more downhill this way. I took one minor wrong turn but it only extended the run by a very small amount. I almost made a wrong turn down the path to the Nature House and while it sounds terribly quaint it is also very much the wrong way to go. I made a quick u-turn and felt a bit like one of those tankers having to turn in a narrow strait. This was more due to my speed and limited space than girth, however. I barely missed stepping into the ditch. That also would have been the wrong way to go.

I was at the 5 km mark before I started to feel anything at all in my legs and the achiness was fairly minor tonight. I pressed on and did my first 12K run, finishing with an average pace of 5:11 (5:08 for 10K). I’m pretty pleased with the result.

Chart (All runs at Burnaby Lake except those in blue which are at China Creek):

km Aug 31 Aug 26 Aug 19 Aug 15 Aug 11 Aug 8 Aug 4 Aug 1 Jul 27
1 km 4:51 4:51 4:50 4:55 4:54 5:04 4:51 4:51 4:56
2 km 4:53 4:55 4:54 4:57 4:55 5:05 4:54 4:52 4:54
3 km 4:57 4:58 4:57 4:58 4:58 5:07 4:59 4:56 4:55
4 km 4:58 5:01 5:00 5:02 5:00 5:09 5:04 4:58 4:56
5 km 4:59 5:05 5:01 5:05 5:02 5:11 5:07 5:00 5:00
6 km 5:01 5:08 5:03 5:06 5:03 5:12 5:09 5:01 5:02
7 km 5:03 5:10 5:05 5:08 5:04 5:14 5:11 5:04 5:04
8 km 5:05 5:12 5:07 5:09 5:06 5:16 5:13 5:06 5:06
9 km 5:06 5:14 5:09 5:11 5:08 5:16 5:14 5:07 5:07
10 km 5:08 5:16 5:11 5:13 5:08 5:17 5:15 5:09 5:09
11 km 5:10 5:18 5:12 5:14 — 5:17 5:16 5:10 5:10
12 km 5:11 — — — — — — — —

The return to China Creek run

Distance: 10.02 km
Weather: Cloudy
Temp: 17ºC
Wind: light with occasional gusts
Calories burned: 701
Average pace: 5:06/km
Total distance to date: 911 km

After three fast runs at Burnaby Lake I returned to the familiar stomping grounds of China Creek park for today’s run. With the temperature in the early evening hovering around 17ºC and the sky overcast, there was no chance of overheating. As is usually the case in summer (technically it is summer, despite the weather) there were dual baseball games in session. Ominously as I started the run the very first ball struck landed close to the trail. Fortunately that would be the only one.

I started out strong but was curious to see if my improved pace was the change of scenery or if I was really just running faster. Due to possibly sleeping funny last night my left leg felt a bit janky in a few spots it normally doesn’t, around the hip and upper thigh but it was very minor. My calves and shins both felt it during much of the run but it was more ‘yep, those are my muscles getting worked out’ than ‘OMG the flesh is tearing from the bone and I shall soon crumple in a heap’. I was walking fine after the run so I’m hoping I am still working the legs hard without actually injuring them.

I felt stronger in the second half of the run, with my stamina holding up nicely and that’s reflected in the times as I only lost five seconds between 5 and 10 km. In the end I matched my best pace to date at 5:06/km — 11 full seconds than my previous best at China Creek. I am tentatively ready to say my overall pace has just plain improved, though maybe the runs at Burnaby Lake provided incentive/inspiration to pick up the pace.

There was a guy doing a pretty intense workout that showed up about halfway through my run. His face reminded me of a young Clark Kent and he had man boobs that looked like they had been sculpted from granite. I was a little jealous.

Irony: ball players sitting around and smoking after their game has ended.

Chart (blue indicates the run was done clockwise; purple = Burnaby Lake):

km Jul 20 Jul 17 Jul 14 Jul 11 Jul 9 Jul 6 Jul 4 Jul 1 Jun 28
1 km 4:53 4:56 4:45 4:54 4:58 5:08 4:58 5:04 4:58
2 km 4:56 4:54 4:47 4:56 4:58 5:11 5:02 5:06 5:03
3 km 4:58 4:56 4:51 4:58 5:03 5:14 5:08 5:07 5:05
4 km 5:00 4:58 4:54 5:01 5:07 5:17 5:12 5:09 5:08
5 km 5:01 5:00 4:54 5:03 5:10 5:20 5:14 5:11 5:11
6 km 5:02 5:02 4:59 5:03 5:12 5:22 5:15 5:12 5:13
7 km 5:03 5:04 5:00 5:04 5:15 5:25 5:17 5:14 5:15
8 km 5:05 5:06 5:02 5:06 5:17 5:27 5:19 5:16 5:16
9 km 5:06 5:08 5:04 5:08 5:19 5:30 5:21 5:17 5:18
10 km 5:06 5:09 5:06 5:10 5:20 5:31 5:21 5:17 5:19
11 km — 5:10 5:01 4:59 — — — 5:19 —

Slug run 2: Electric Boogaloo

Distance: 11.05 km
Weather: Overcast, light drizzle
Temp: 16ºC
Wind: light breeze
Calories burned: 772
Average pace: 5:06/km
Total distance to date: 889 km

I look forward to doing it again, though I suspect it will be awhile before I can beat my 5:10 pace.

As it turned out, ‘awhile’ ended up being three days later, as I repeated the Burnaby Lake loop under similar conditions (overcast, early evening) and ended up shaving another four seconds off my average pace, bringing it down to a spiffy 5:06/km. This is also the first time I’ve finished 6 km with a pace of under 5 minutes.

I successfully dodged another army of black slugs. Apparently they project some kind of field that repels feet because I have yet to see one that has been squashed.

The highlight of tonight’s run, apart from the general zippiness, is that I successfully avoided the wrong turns of the first run, meaning the only pavement I saw was the brief mandatory sprint across a small parking lot as you come around toward the long southern stretch of the trail. Toward the end a light drizzle began to fall but it was kind of nice run-wise, even if it served to remind me that summer has been off to a hobbling start around these parts.

Just before the 1 km mark I had a USI (Untied Lace Incident) and shortly after addressing that I had a SBI (Swallowed Bug Incident). I’m pretty sure I swallowed a bug. Maybe even a couple of them. For the next few km I tried clearing my throat, coughing and carrying on to dislodge whatever got lodged in my windpipe. Fortunately this was on the part of the trail that moves away from the bog so I did not ingest yet more bugs as I worked to remove the ones already inside.

I did not pass any other joggers running the same way this time, though I did pass by a number of others running clockwise, including a large group of young guys that reminded me of those junior high P.E. runs where you had the few hardcore up front, a large middle group and a few stragglers usually walking far at the back with that ‘What, me exercise?’ attitude happening. The part that bugs me is even the guys in the latter group have incredibly toned bodies. No fair, I say.

Chart (blue indicates the run was done clockwise):

km Jul 14 Jul 11 Jul 9 Jul 6 Jul 4 Jul 1 Jun 28 Jun 26 Jun 21
1 km 4:45 4:54 4:58 5:08 4:58 5:04 4:58 4:59 5:00
2 km 4:47 4:56 4:58 5:11 5:02 5:06 5:03 5:05 5:04
3 km 4:51 4:58 5:03 5:14 5:08 5:07 5:05 5:10 5:07
4 km 4:54 5:01 5:07 5:17 5:12 5:09 5:08 5:13 5:11
5 km 4:54 5:03 5:10 5:20 5:14 5:11 5:11 5:15 5:14
6 km 4:59 5:03 5:12 5:22 5:15 5:12 5:13 5:19 5:15
7 km 5:00 5:04 5:15 5:25 5:17 5:14 5:15 5:21 5:17
8 km 5:02 5:06 5:17 5:27 5:19 5:16 5:16 5:23 5:19
9 km 5:04 5:08 5:19 5:30 5:21 5:17 5:18 5:25 5:20
10 km 5:06 5:10 5:20 5:31 5:21 5:17 5:19 5:27 5:21
11 km 5:01 4:59 — — — 5:19

The slug run (at Burnaby Lake)

Distance: 11.21 km
Weather: Sun, cloud, light shower
Temp: 17ºC
Wind: light breeze
Calories burned: 784
Average pace: 5:10/km
Total distance to date: 878 km

After more than two years of running at China Creek park I finally tried something new. Tonight Jeff and I drive to Burnaby Lake and I did my run on the trail that circumnavigates the lake, a distance of approximately 11 km. I started at the parking lot near the Burnaby Equestrian Centre and ran counter-clockwise, finishing with a total distance of 11.21 km and a time one second under 58 minutes.

There are two remarkable things about this run. The first was the huge number of black slugs on the trail. It was like a 1950s science fiction movie where black slugs invaded the Earth, except the slugs were normal-sized and not really invading. I successfully dodged all of them.

The other remarkable thing was my time. I finished with an overall pace of 5:10/km. This is a full seven seconds better than my previous best pace and it was also the only time I’ve come in under 5 minutes on the first three km (and the fourth was only one second over). I’m not really sure why my pace was so much better. Was it running in the early evening after three full meals? Was it the excitement of a new course? The variety on not looping around the same path a dozen and a half times? Alignment of the planets? All of these things?

I did my usual — keeping the pace steady and there are several long straight stretches that made it easier to maintain speed (the northern Cottonwood Trail stands out in that regard), but I also had my share of miscues. One time I mistakenly turned down a path to a viewpoint and had to swing back onto the main trail. When the trail turns south it enters a stretch I hadn’t anticipated where it crosses a road, parallels another, goes over a parking lot and generally looks very un-trail-like. It also doesn’t help that most of the trail affords no view of the lake at all, so you can’t use it as a navigation aid except to know that it’s ‘somewhere over that way’.

The trail itself is fairly good for running. It’s not too hard-packed and the stretches over concrete and pavement are brief. There are a couple of points on the southern side where you have to run along wooden boardwalks built over top of the bog but they’re in good condition. It’s all very scenic and woodsy.

I look forward to doing it again, though I suspect it will be awhile before I can beat my 5:10 pace.

Chart (blue indicates the run was done clockwise):

km Jul 11 Jul 9 Jul 6 Jul 4 Jul 1 Jun 28 Jun 26 Jun 21 Jun 18
1 km 4:54 4:58 5:08 4:58 5:04 4:58 4:59 5:00 4:53
2 km 4:56 4:58 5:11 5:02 5:06 5:03 5:05 5:04 5:01
3 km 4:58 5:03 5:14 5:08 5:07 5:05 5:10 5:07 5:04
4 km 5:01 5:07 5:17 5:12 5:09 5:08 5:13 5:11 5:09
5 km 5:03 5:10 5:20 5:14 5:11 5:11 5:15 5:14 5:13
6 km 5:03 5:12 5:22 5:15 5:12 5:13 5:19 5:15 5:15
7 km 5:04 5:15 5:25 5:17 5:14 5:15 5:21 5:17 5:18
8 km 5:06 5:17 5:27 5:19 5:16 5:16 5:23 5:19 5:21
9 km 5:08 5:19 5:30 5:21 5:17 5:18 5:25 5:20 5:23
10 km 5:10 5:20 5:31 5:21 5:17 5:19 5:27 5:21 5:24
11 km 4:59 — — — 5:19