I wasn’t sure what I would do for today’s run, but with it in single digits before I headed out, I wore my Echo hoodie again. The temperature began rising fairly rapidly and by the end of the run–before 11 a.m.–it was already up to 14°C, but I didn’t feel as overdressed as I did on Wednesday. My Performance Condition was rated at a fairly mediocre -2 starting out, but I felt good, more relaxed and not pushing, just moving along at an agreeable pace. By the second km, that pace was 6:02/km, so I did put a little more effort in, but especially on the final km, I focused more on extending my stride than raw speed.

I ended with an overall pace of 5:56/km and BPM of 148. Both are fine.

Conditions were decent–it was sunny, but cool, with almost no wind at all. Humidity was lower than Wednesday, so sweating was minimal. I didn’t have any issues.

The trail was relatively lightly populated, given conditions. I saw a semi-regular runner I am calling Hopper, because he runs with a distinct limp on one leg. I’m not sure if it’s an old injury, a difference in length or something else, but it doesn’t seem to slow him down at all.

Along the river trail before the run I watched a few salmon heading upstream to spawn. One was trying mightily to transfer from the Brunette River to Stoney Creek, but couldn’t quite make it. I had to keep moving, but I’m sure the salmon emerged victorious. I mean, until it actually spawns, then dies. What a life.

Anyway, a good run to end the week.

Stats:

Run 1,077
Average pace: 5:56/km
Training status: Maintaining
Performance Condition: -2
Location: Burnaby Lake (CW)
Start: 10:26 a.m.
Distance: 5.03 km
Time: 29:53
Weather: Sunny
Temp: 13–14°C
Humidity: 73–69%
Wind: low
BPM: 148
Weight: 173.0 pounds
Total distance to date: 7,185 km
Devices: Garmin Forerunner 265, Samsung Galaxy S26, AirPods (3rd generation)
Shoes: Scarpa Golden Gate ATR 2 (165/335/500)

Music: Beauty and the Beat, The Go-Go's

It showered earlier in the morning, so I dressed for it just in case, but even though it was only 14°C I still ended up feeling slightly overdressed. I paused the run briefly between the 1 and 2K mark to roll up my sleeves to avoid the unsightly problem of forearm sweat. The trail was also pretty much dry by the time I got to the lake and I only had to dodge a few puddles, mostly early on. It was and stayed very humid for the run.

I saw another runner who I think I’ve seen before and may be a new regular. I don’t have a name for him yet, but tentatively shall call him White Cap. In general I didn’t see many runners or walkers, and the ones out seemed to fall into two groups: taking the dog out or walking as part of a group. Some people that were part of the latter were surprisingly oblivious, not really seeing me even though I was running directly at them. One was lost in their phone (of course), but another was lost in his feet, somehow.

Generally, though, people were not a problem. My left knee was also not a problem, but for the first time in a long while I could feel it, a little. But only near the beginning, so I think it was working out kinks. No one likes kinky knees. Well, some probably do. I do not.

I started the run feeling a bit sluggish and came in at 6:02/km. OTOH, my Performance Condition was a zesty +3, so I picked up the pace a little and came in with an overall pace of 5:53/km and a nice BPM of 148. These stats are in line with my recent runs, so I feel like I’ve hit a plateau. I must ponder what to do next. Try another 7.5K? Do a 10K? Invest in a Jacuzzi and screw all this running? So many options!

In all, a perfectly decent midweek effort.

Stats:

Run 1,076
Average pace: 5:53/km
Training status: Maintaining
Performance Condition: +3
Location: Burnaby Lake (CCW, short loop)
Start: 11:03 a.m.
Distance: 5.03 km
Time: 29:36
Weather: Cloudy
Temp: 14°C
Humidity: 90–87%
Wind: low
BPM: 148
Weight: 172.3 pounds
Total distance to date: 7,180 km
Devices: Garmin Forerunner 265, Samsung Galaxy S26, AirPods (3rd generation)
Shoes: Scarpa Golden Gate ATR 2 (160/322/482)

Music: Shuffle play

I knew the trail would be busier because of the Thanksgiving holiday and sunny weather, but at one point I was jogging in place because the trail had become so clogged with people in both directions that I couldn’t even pass. It was a little annoying.

There was also someone with a bike–but he was actually walking it! Both weird and nice.

As for the run, when I wasn’t dodging half a dozen people on one of the boardwalks, it went pretty well. No issues of note and I finished strong. I ran the same route as Friday and added +1 to my BPM (150) but also came in three seconds faster with an overall pace of 5:51/km.

I wore my Echo hoodie and while I probably would have been fine without it, I also didn’t feel overdressed at 13°C. Most of the other runners–and they were legion, too–were wearing a mix of short/t-shirts or long-sleeved shirts/light jackets, with not much in the way of jogging pants yet.

The crazy winds of Friday were but a memory and, even better, the park workers had cleaned the leaves off the trail, making navigation a lot easier.

In all, a fine fall run to start the week.

Stats:

Run 1,075
Average pace: 5:51/km
Training status: Maintaining
Performance Condition: +2
Location: Burnaby Lake (CW)
Start: 11:14 a.m.
Distance: 5.03 km
Time: 29:22
Weather: Sunny
Temp: 13°C
Humidity: 65–56%
Wind: low
BPM: 150
Weight: 172.3 pounds
Total distance to date: 7,175 km
Devices: Garmin Forerunner 265, Samsung Galaxy S26, AirPods (3rd generation)
Shoes: Scarpa Golden Gate ATR 2 (155/314/469)

Music: Eye in the Sky, The Alan Parsons Project