Location: Burnaby Lake, CCW
Distance: 11.02 km
Weather: High cloud, some sun
Temp: 14ºC
Wind: light
Calories burned: 770
Average pace: 5:26/km
Total distance to date: 1212.06 km
Another run, another personal best for the year to date, another ‘500 km’ completed according to Joan Benoit Samuelson (she has congratulated me on the last four runs, which, if accurate, would mean I had completed 2,000 km. As you may suspect, this is not entirely accurate) and more sore feet. So mostly good news.
Although it started out mild, high cloud and a strong breeze convinced me to wear a long-sleeved shirt for the run. This was the right call for the first part of the run but overall I’d have been fine in a regular t-shirt.
With the sore feet it went like this: no real issues on the walk to the lake. Once at the lake the right foot was pretty much fine but the left foot was sore. It took several km to get past the initial soreness to where the bloodflow/endorphins/magicke started kicking in and I could more effectively ignore it. This is reflected in my slow first km — 5:17. However, I hit my plateau fairly quickly (I don’t recall the last instance where I posted the same time for three different km) and ran steady from there forward, so I ended up two seconds faster than Wednesday and five seconds faster than Monday. The incremental improvements are nice.
Knowing from the last run that the feet would be feeling it more once I resumed walking I pushed on for an extra km, turning in my first 11K run since last summer. Even better, I shaved a second off my 10K pace in the process. The walk back was a bit of a trial but once more my feet recovered quickly after I got home and was able to get off them. I’m hopeful that a weekend of relative inactivity will go a good way toward the healing process.
Chart:
| Apr 27 | Apr 25 | Apr 23 | Apr 20 | Apr 18 | Apr 16 | Apr 6 | Apr 4 | Apr 2 | |
|---|---|---|---|---|---|---|---|---|---|
| 1 km | 5:17 | 5:06 | 4:59 | 5:09 | 5:12 | 5:15 | 5:12 | 5:17 | 5:03 |
| 2 km | 5:21 | 5:15 | 5:11 | 5:12 | 5:21 | 5:23 | 5:19 | 5:19 | 5:17 |
| 3 km | 5:23 | 5:19 | 5:17 | 5:18 | 5:25 | 5:31 | 5:23 | 5:24 | 5:25 |
| 4 km | 5:22 | 5:20 | 5:20 | 5:22 | 5:28 | 5:36 | 5:25 | 5:26 | 5:30 |
| 5 km | 5:23 | 5:22 | 5:22 | 5:25 | 5:29 | 5:41 | 5:26 | 5:27 | 5:33 |
| 6 km | 5:23 | 5:24 | 5:22 | 5:27 | 5:30 | 5:45 | 5:28 | 5:29 | 5:37 |
| 7 km | 5:24 | 5:25 | 5:25 | 5:29 | 5:31 | 5:49 | 5:29 | 5:31 | 5:41 |
| 8 km | 5:25 | 5:26 | 5:27 | 5:33 | 5:32 | 5:53 | 5:30 | 5:33 | 5:46 |
| 9 km | 5:26 | 5:28 | 5:29 | 5:35 | 5:33 | 5:57 | 5:32 | 5:35 | 5:50 |
| 10 km | 5:26 | 5:28 | 5:31 | 5:37 | 5:33 | 5:59 | 5:33 | 5:36 | 5:53 |
| 11 km | 5:25 | — | — | — | — | — | — | — | — |
