Distance: 11.41 km
Weather: Sunny
Temp: 19ºC
Wind: none
Calories burned: 798
Average pace: 5:14/km
Total distance to date: 977 km
With my shins feeling a bit tender after the last run I planned on a deliberately slower pace tonight. What I didn’t plan was a pulled tendon partway through that guaranteed a slower run and almost an early finish. I finished with an average of 5:14/km, which is perfectly acceptable given the conditions and as a bonus I did my longest run ever by taking on all three extra loops along the north side of the lake, coming in at 11.41 km. Joan even correctly congratulated me! The shins and in particular the right one, did start to hurt a bit partway through and you can see how my pace slowed down a notch or two when this happened but I persisted and as my legs armed up the soreness diminished. Stamina was never an issue. Somewhere between the 6K and 10K mark a tendon in the back of my left knee got pulled. There were a few times where it hurt noticeably as it stretched out again and I seriously considered stopping the run at the 10K point or even sooner. I risked giving it a bit to sort itself out, reckoning that it wasn’t a serious pull and happily it settled down and I finished without a precipitous drop in my pace. I’m going to focus less on speed and more on distance over the next few runs. Since I’m only 23 km from reaching 1,000 km (blue on the Nike+ site) I’ll need to cover at least 12K to do it in the next two — a reasonable goal, I think. It may also be time to start working on some leg exercises to give my calves extra strength.
Chart (blue indicates the run was done clockwise; purple= Burnaby Lake):
| km | Aug 15 | Aug 11 | Aug 8 | Aug 4 | Aug 1 | Jul 27 | Jul 20 | Jul 17 | Jul 14 |
|---|---|---|---|---|---|---|---|---|---|
| 1 km | 4:55 | 4:54 | 5:04 | 4:51 | 4:51 | 4:56 | 4:53 | 4:56 | 4:45 |
| 2 km | 4:57 | 4:55 | 5:05 | 4:54 | 4:52 | 4:54 | 4:56 | 4:54 | 4:47 |
| 3 km | 4:58 | 4:58 | 5:07 | 4:59 | 4:56 | 4:55 | 4:55 | 4:58 | 4:56 |
| 4 km | 5:02 | 5:00 | 5:09 | 5:04 | 4:58 | 4:56 | 5:00 | 4:58 | 4:54 |
| 5 km | 5:05 | 5:02 | 5:11 | 5:07 | 5:00 | 5:00 | 5:01 | 5:00 | 4:54 |
| 6 km | 5:06 | 5:03 | 5:12 | 5:09 | 5:01 | 5:02 | 5:02 | 5:02 | 4:59 |
| 7 km | 5:08 | 5:04 | 5:14 | 5:11 | 5:04 | 5:04 | 5:03 | 5:04 | 5:00 |
| 8 km | 5:09 | 5:06 | 5:16 | 5:13 | 5:06 | 5:06 | 5:05 | 5:06 | 5:02 |
| 9 km | 5:11 | 5:08 | 5:16 | 5:14 | 5:07 | 5:07 | 5:06 | 5:08 | 5:04 |
| 10 km | 5:13 | 5:08 | 5:17 | 5:15 | 5:09 | 5:09 | 5:06 | 5:09 | 5:06 |
| 11 km | 5:14 | — | 5:17 | 5:16 | 5:10 | 5:10 | — | 5:10 | 5:01 |