Cunningham Seawall 10K

It’s been a long time since I’ve run a race—I kind of just stopped running in 20121.

I got back into doing something fitness related in June 2015 with CrossFit, which has been a boon for me…especially with all my travel I’ve done this year2. I signed up to run a 10K with Rachel and some friends in Vancouver, BC some months ago and that’s what got me really running again. With help from Coach Monica at Twenty Pound Hammer I got a running plan together to make this my best race yet.

After doing lots of free runs and looking at the data, I set a goal pace of 5:30 min/km ± 15 seconds3. For me, this amounts to around 80 strides a minute. I built a playlist around this pace that I trained with and raced to.

It’s also cool to see how far technology has come in the last few years. I used to run with a Nike+ sensor that I placed on my shoe to detect steps and eventually moved up to using their iPhone app. I recently switched to using iSmoothRun with Smashrun and Strava and I get so much more data…which is what also helped me pick my goal pace.

I also have sinus tachycardia …nothing serious, just something I have to keep an eye on. I’ve found through trial and error that so long as I can keep my HR below 190 I don’t get winded such that I have to slow down (e.g. think about how long you can run a sprint). This seems to put me at around 5:30 min/km on flat surfaces, though with more training I’m hoping to best this.

Official Stats:

10K time: 58:40 (5:52 min/km)

5K time: 27:54 (5:35 min/km)

Overall ranking: 850 / 3071

Division Ranking (Male 30-34): 81 / 1424

Gender (Male): 467 / 1048



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  1. 2012 July 2nd was my last recorded run 

  2. but that’s a another story 

  3. 8:51 min/mi 

  4. Sabo finished 79th and Charlie 80th…even though I didn’t run with them 

Three PBs1 yesterday at @Crossfitbmouth: overhead squat: 62 kg; bench press: 63 kg; and clean: 81 kg. Not bad for a Monday.

  1. personal bests 

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