Brunette River, pre-run: Calm, and not that humid.
Well. It’s not just a deep subject.
My plan today was to scale back my effort because my runs are consistently being declared as Overreaching, even though I’m just doing what my watch tell me to do (more or less).
I headed out relatively early, at 9:30 a.m., to beat the heat, and tracked my 1.5 km walk to the river trail. The watch declared this as Unproductive. It’s literally a 15-minute walk. I harumped to myself, then decided to forgo the planned 5K in lieu of a gentler 2.5K.
But the 2.5K was declared Overreaching like most of my post-surgery exercise. Well.
The other stats were also not great. Just before the 1K mark the performance rating popped up: -3. Not good! My BPM was higher despite today’s run being shorter, cooler and after two days of not-running: 152. I was also two seconds slower on average at 6:26/km, though that was in part due to me trying to “run gently”. I also had a few issues with phlegm, which I now associate in my mind with the river trail, though it wasn’t as bad as before. I took my li’l water bottle with me, though didn’t drink from it until post-run.
It occurs to me when I run at the lake, I get a drink from the fountain before heading off, which may help.
I didn’t experience any particular issues, other than the phlegm, the only real highlight. As I type this a little over 45 minutes after getting home, it feels like I’ve hardly exercised at all.
My next run will be 2.5K to keep my OCD in check, but I think after that I’m just going to do whatever feels right to my body, rather than strictly follow the dictates of the watch. I won’t be a slave to technology!
Now to jog around the condo for 20 minutes to feel like I’ve done a workout.
The river, post-run: Increasingly shallow as we head deeper into summer.
Stats:
Run 1,044 Average pace: 6:26/km Training status: Overreaching Location: Brunette River Trail Start: 9:45 a.m. Distance: 5.03 km Time: 32:10 Weather: Sunny Temp: 18–19°C Humidity: 51–52% Wind: light BPM: 152 Weight: 171.6 pounds Total distance to date: 7,032.5 km Devices: Garmin Forerunner 265, Samsung Galaxy S26, AirPods (3rd generation) Shoes: Scarpa Golden Gate ATR 2 (12.5/25/37.5)
My watch said I overdid it, all but calling me dumb.
So today I am mostly taking it easy, but here are a few more shots of Still Creek I took yesterday after overdoing it. Conveniently, my run ends right about where Still Creek is at its most photogenic.
All shot on my not-decrepit Samsung Galaxy S26.
Still Creek, from the footbridge.Creek under a cloudy sky.Pacific coastal mountains looming in the background.Not Still Creek! This is the lake and the rowing pavilion, where something fancy was happening.
View from Cariboo Dam, pre-run. Cloudy and humid again.
I headed out a bit later than usual, under cloudy skies and pretty much no wind at all (which would have actually been nice later in the run).
I was somewhat surprised when my 4 km walk to the lake was categorized by my Garmin Forerunner as “unproductive”, which a site describes thusly:
Load is elevated, but VO2 max is flat or declining. Consistent with accumulated fatigue or insufficient recovery between sessions.
It’s been three days since I ran, so I’m assuming I was sufficiently recovered, and I’m just generally flabby and soft. I know this will eventually improve.
I opted to go clockwise and wanted to do my first full 5K since the surgery in May. I started out at a moderate pace of 6:17/km, then got maybe a bit too casual after that, slipping to 6:31/km. Yoinks. I actually did not feel bad, though it was humid, and I was all sweaty ‘n such. I picked up the pace for the third and fourth km, and slipped only a tad for the final stretch, during which I had to leap over four (!) large puddles on the very floody part of the trail past the rowing pavilion.
Speaking of rowing, they were having some kind of event and there were tents and people and lots of skiffs or whatever they can their boats. I also, for the first time ever, jogged past a line of porta-potties.
My overall pace was 6:24/km, which is four seconds slower than Tuesday’s run, but it was also my first 5K, so the pace seems reasonable. If I hadn’t slacked so much during the second km, it’s possible my pace would have beaten Tuesday’s. Regardless, it’s fine. I am still out of shape and performance will improve.
The right shin was very slightly tender to start, but settled down fairly quickly and did not impact my pace. Once home, it seems like I might have a Baker’s cysts behind my right knee, which would be weird given how little I’ve run since the surgery. I’ll wait and see if it still seems to be there later. It did not have any impact on my run (the knee and leg both felt fine, apart from the initial tenderness in the shin).
I also saw a turtle. Neat! But it was an invasive Red-Eared Slider, which normally live in the U.S. southeast. They have taken residence at Burnaby Lake mostly through people abandoning them as pets here. Boo for the people doing that. They generally aren’t doing damage or anything, though apparently the young might gobble up some of the food local species might eat. The native Western Painted Turtles don’t mind, though, because they apparently hang out together.
A rare case where I paused the run to take a photo.
I also saw two topless joggers, one of which inevitably was wearing a heart rate monitor. The topless joggers love showing those off.
In all, I’m glad I got the 5K in and I am hoping the runs going forward are uneventful, apart from maybe seeing more topless runners. Or turtles. But not topless turtles.
Still Creek, post-run, looking especially still.
Stats:
Run 1,043 Average pace: 6:24/km Training status: Overreaching Location: Burnaby Lake (CW) Start: 12:01 p.m. Distance: 5.03 km Time: 32:10 Weather: Cloudy Temp: 20–21°C Humidity: 67–63% Wind: light BPM: 149 Weight: 169.8 pounds Total distance to date: 7,030 km Devices: Garmin Forerunner 265, Samsung Galaxy S26, AirPods (3rd generation) Shoes: Scarpa Golden Gate ATR 2 (10/20/30)
Two words you don’t want associated with a run, yet here we are!
I opted to run the river trail today, after missing yesterday due to strata hijinks (and stupidly hot weather) in order to get a run in before it could get too hot (the high today is supposed to be 26C, and I am missing six weeks of acclimating to the temperatures getting warmer).
There was the smell of smoke near the start of the river trail, but I don’t think it was wildfire smoke, as it seemed to diminish as I got farther down the trail.
The run started decently, or so I thought, then about halfway through the first km, I cleared my throat a bit too aggressively, which managed to apparently move phlegm into my gag reflex zone. I coughed violently three times, thought about pausing, but kept on and made a note to not aggressively clear my throat for the remainder of the run. As I neared the 1K mark, I thought to check my current stats and noticed the watch face was showing the time with a green play button superimposed over it. This is not normal. I checked, and it seemed that I had queued up the run, but someone either didn’t start it, or started it and somehow immediately paused it.
What this meant is I’d run a km and the watch hadn’t tracked any of it. I pondered what to do and just started the “official” run there, adding another 2.5 km. The good news is I had no trouble doing 3.5 km, so I’m probably ready to tackle a 5K next, assuming it’s not Africa hot or something.
This is not to say I was fast or that the run was fun (in a bun, or otherwise). I was slow, and my BPM was all the way up to 158 because of the relative heat. But I got through and a slightly stronger breeze actually felt nice.
The river, post-run.
Stats:
Run 1,042 Average pace: 6:20/km Training status: Overreaching Location: Brunette River Trail Start: 10:20 a.m. Distance: 2.51 km Time: 15:51 Weather: Mostly sunny Temp: 20–21°C Humidity: 52–48% Wind: light to moderate BPM: 158 Weight: 168.8 pounds Total distance to date: 7,025 km Devices: Garmin Forerunner 265, Samsung Galaxy S26, AirPods (3rd generation) Shoes: Scarpa Golden Gate ATR 2 (5/12/17)
Where: Blakeburn Lagoons Park (Port Coquitlam), Blackie Spit (Surrey), Piper Spit, Burnaby Lake (Burnaby) Weather: Mostly sunny, 17–20°C
In which I wore sunblock and did not get roasted.
Blakeburn Lagoons Park
One of the lagoons, framed by wildflowers.
We returned to Blakeburn to take in the baby Grebes again and this time we arrived in the morning, which was apparently nap time, because all the waterfowl, Mallards, and Grebes alike, were mostly dozing. But after a short time they started stirring and soon enough the Grebelings began chasing a parent, desperate for food. We observed one getting a big ol’ fishy from the parent and watched as it horked it down in about three gulps.
We also saw a heron–but not a green one, just the great blue kind. It flew right past in front of us. I got a blurry action shot.
Elsewhere around the lagoon, we spied a Northern Flicker, a robin hanging out by a sewer grate and lots of pollinators. It was unofficial Pollinator Day.
At the second lagoon, we heard invisible frogs and once more saw a single American Coot, probably the same one we saw last week. It did a weird kind of coot bobbing thing a few times but mostly ate copious amounts of greenery, which at times looked more like something it was throwing up rather than nomming on.
In all, a nice beginning and I think I got better shots of the grebes this time, so woo for that.
Blackie Spit
A boat plies through the narrow band of water off Blackie Spit.
We then spent 10 hours travelling south to Blackie Spit, thanks to Google Maps directing us to busy highway intersections without traffic lights and asking us to then turn left. Once there, we heard but didn’t see (or did we?) Savannah Sparrows, but we did get shots of a House Finch impersonating one. There were also a lot of sand wasps here, furiously digging burrows as they do.
We hoped for a repeat of seeing a California Scrub Jay after a guy on a scooter advised us of some in the area, but alas, we didn’t see any. We saw lots of pollinators again, though.
The tide was extremely low, which in itself made for some interesting scenery shots.
When we left, I marvelled at how my skin had not turned crimson.
Piper Spit, Burnaby Lake
A goose-rich view of Piper Spit.
We rounded out the day at Piper Spit, where the level of the lake was almost as high as the piles of seeds from all the criminal bird feeders. When not telling girls destined to be sociopaths not to kick at pigeons, we saw pigeons, blackbirds, and a Song Sparrow that kind of looked like it had exploded, but didn’t seem to mind. The ducks were mostly avoiding the pier and hanging out in Eagle Creek.
There were a lot of Canada Geese around and some of the babbies have become sullen teens with mostly adult colours and bad attitudes.
When we left, after silently cursing the people with seed, I was just grateful karma didn’t put us behind a 150-car train before we could head out.
But the weather was nice!
In all, a fine day with maybe a bit too much travelling (but no U-turns), but redeemed by all those grebes.
The Shots
All photos shot with a Canon EOS R7 with 18–150 mm kit lens and 100–400 mm telephoto unless otherwise noted.
Despite appearance, this American Coot is eating, not barfing.
This is the coot just being a coot.
Bumblebee doing some upside down pollinating.
Mallard appearing to rest her head on a lily pad.
Northern Flicker on the path.
Parent and a slightly clingy youngster who maybe wants food RIGHT NOW.
Parent and child on the move.
Pied-billed Grebe family portrait.
A young Pied-billed Grebe gulping down a fish brought by the parent on the left.
A young grebe yawning or, likelier, demanding food.
Grebe, some day to fly.
Nothing yummier than slimy greens, straight from the pond.
A Hover Fly on a flower, pretending to be a bee.
A ladybug on a leaf.
A grasshopper of some sort, between hops.
House Finch in a tree.
Decrepit pier over absent water.
A boat traverses a narrow strip of water during low tide.
Red-winged Blackbird voicing opinions.
A Cackling Goose. Like a Canada Goose but smaller and less horrible.
Female Brown-headed Cowbird looking off quizzically.
A cowbird after having a bath.
A Song Sparrow with tufted feathers that looks like they exploded or something. The sparrow seemed unperturbed.
A gull and a goose walk into a bar...
Sand wasp on a tansy.
Terrifying close up of a sand wasp.
A Rock Pigeon on full alert.
Snoozing Mallard with some of his shiny green still intact.
Male Wood duck in shadow, still handsome.
Eastern Kingfisher, chilling out between diving attacks on possible prey.
I actually couldn’t remember how to do it in Windows because it had been so long. I’d used iTunes to rip most of my CD collection way back and haven’t had iTunes installed for years (and currently don’t have it installed). The first step was digging out my portable LG DVD drive, since none of my PCs have had DVD drives in them going back well over a decade now. I figured Windows Media Player (née Groove) might still support ripping CDs and it does. The process was relatively straightforward, but I had to direct it to information online to correctly tag the album, artists, and songs.
This CD ripping adventure started when I installed Deezer on my Galaxy S26, which has replaced Apple Music for me (I’ll post later about how de-Appled I am now). I prefer music to be onboard the device locally rather than chew up cell data and rely on sometimes spotty connectivity when out and aboot listening to tunes. It was when I downloaded Tales of Mystery and Imagination by The Alan Parsons Project that I remembered I’d bought the (second) CD remaster some years back and this particular edition had both the original 1987 remaster in which Parsons tweaked with some of the songs and the album fairly liberally, but also included a straight remaster of the 1976 original, altering none of the music and just cleaning up the sound quality.
Because the two versions are quite different, I wanted to go back and listen to the original again to see if I might prefer it. On Deezer this was a simple download. On the PC I use a different music program, not Deezer, so I dug out my Giant Binder of Music, found the relevant CD and let ‘er rip.
I can now listen to the original version of Tales of Mystery and Imagination at home and when on the go and in some ways, it’s better, mainly because all the new guitar bits added in the 1987 remaster feel superfluous, but I have to admit, the restored Orson Welles narration and the organ used to bridge what was once the two sides of the album into a seamless whole, both work really well.
I’m glad to have both readily available now and have even contemplated re-ripping some of my CDs at a higher bitrate now that know how to do it again. But it’s a lot of CDs and my ears are terrible, so it’s probably not worth the effort.
I still have visible scars where the two incisions were made
I still have visible marks where the chest tube was inserted
Both of the above will continue to heal, but there is a chance some of the scarring will be permanent and I will invent bear/shark-wrestling stories to explain them as needed
The surgery area still has a bit of numbness and definitely still feels like a place where surgery happened, though it’s in no way painful or anything like that. I think the “full recovery” on this may take further weeks or even a few more months.
But I have recovered enough that I am pretty much back to living what passes for a normal life again, with normal sleep (finally) and all the rest. I will stop the daily entries on my post-surgery experience and only mention it when it seems relevant.
The bad (but not really that bad) news is I went a bit overboard on the steps today, walking so much before my run that I turned my 5K into a 2.5K (see previous running post for details) after slogging along for 16 minutes. The good news is that despite all the steps, I’m not totally exhausted or anything. During the run it was muggy, and I was slow. At one point I felt a bit of a stitch coming on, but it retreated, and I was fine.
I think I mentioned this before, but as I hit the six-week mark, I’m not feeling in any way restricted in what I can do now, but it does feel like it will be weeks yet or perhaps even months until the surgery carve-out in my chest feels normal(ish) again.
One more day before my daily post-surgery reports turn intermittent!
Here is the Six Million Dollar Man running. Today, six million dollars would buy you a bionic fingernail.
Holy cats, look at the fur. It was the ’70s, baby.
