Exercise

It’s my first regular follow-up run in about a hundred years, woo (meaning a run two days after the previous). The well-timed is in reference to carefully watching the forecast and heading out early in the afternoon after morning showers ended. Not only did I get to skip the rain, the trail was in pretty decent shape, other than the occasional easily navigated puddle.

I flipped the course today, doing another short loop, but going counter-clockwise this time. I shaved five seconds off my pace, which is not bad. BPM was a bit higher, but fine at 150. I definitely felt I was pushing harder than on Monday.

Likely because of the earlier rain, the trail was largely empty, though more people appeared toward the end of the run.

I didn’t experience any issues at all and a single layer would likely have sufficed, but I wanted two in case the showers came back while I was out and aboot.

In all, a fine mid-week effort. Friday is currently looking wet, so we’ll see if I can squeeze in another run between showers.

Stats:

Run 1,013
Average pace: 5:42/km
Training status: Productive
Location: Burnaby Lake (CCW, short loop)
Start: 1:18 p.m.
Distance: 5.03 km
Time: 28:38
Weather: Cloudy
Temp: 10°C
Humidity: 81-80%
Wind: light
BPM: 150
Weight: 169.7 pounds
Total distance to date: 6,890 km
Devices: Garmin Forerunner 265, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 15 (160/241/401)

Music: Eat to the Beat, Blondie

I opted to revert to a 5K run after three days off, to allow myself to warm up a bit before trying 10K again, but I will do 10K again soon™.

In the meantime I ran a short loop at the lake and it was downright spring-like, with a temperature of 11C, little wind and lots of sun. My stats were decent, but not earth-shattering, as my running schedule has been a tad erratic lately. Besides, it’s probably better to not shatter the earth, anyway. Still, BPM of 148 and a pace of 5:47/km is perfectly fine.

I also experienced no issues, though midway through the run I felt a bit tired–perhaps related to my “non-restorative” sleep last night. In any case, I picked up in the last few km.

Overall, a decent start to the week. The weather forecast suggest The Rains are about to return, but hopefully I can find a few patches of dry(ish) conditions to run during the rest of the week.

Stats:

Run 1,012
Average pace: 5:47/km
Training status: Productive
Location: Burnaby Lake (CW, short loop)
Start: 12:41 p.m.
Distance: 5.03 km
Time: 29:06
Weather: Sunny
Temp: 11°C
Humidity: 64-61%
Wind: light
BPM: 148
Weight: 170.3 pounds
Total distance to date: 6,885 km
Devices: Garmin Forerunner 265, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 15 (155/233/388)

Music: Even in the Quietest Moments, Supertramp

Today’s run was notable for two things:

• It was windy as heck, which is quite unusual for Burnaby Lake
• I did my first 10K in over two years!

After doing the 7.5K run on Monday, I knew it would feel like a regression to go back to a 5K, and I was curious to see how a 10K would feel. The weather looked decent–8C and dry–so I headed to the lake and like Monday, started at a slower pace, heading clockwise, with the idea of a 10K in mind.

I knew by the time I approached the 5K mark (oddly, my slowest lap) I would keep going, so then it was a question of 7.5K or 10K. That got answered when I hit 8K and knew I’d keep going. I even had enough pep to offset my slow pace at the halfway mark.

The last time I did a 10K was on November 6, 2023 (Run 826). Weirdly, there is only a one-second difference in the average pace then vs. today, so I’m apparently pretty consistent.

I had no difficulty doing 10 km today. At no point did I start wishing the run was over or shift to WHY IS THIS RUN STILL HAPPENING GOD I WANT TO LAY DOWN. In fact, my stats were perfectly cromulent, with a faster pace than the 7.5K run and an average BPM of 151.

In all, I’m very pleased knowing I can still pull off 10 km.

The other notable part of today’s run was the wind. Burnaby Lake is usually pretty calm. It’s often dead calm, as the water at Still Creek illustrates. But not today. At one point near the start of the run I had to tug my cap down to keep it from getting blown off my head. Even though I only wore two layers again, it was still sufficient, even with the wind.

Overall, I am happy with today’s result. We’ll see if the legs/knees are also happy in a few days.

Stats:

Run 1,011
Average pace: 5:56/km
Training status: Productive
Location: Burnaby Lake (CCW)
Start: 10:30 a.m.
Distance: 10 km
Time: 59:30
Weather: Cloudy
Temp: 8-9°C
Humidity: 85-81%
Wind: light to strong
BPM: 151
Weight: 169.8 pounds
Total distance to date: 6,880 km
Devices: Garmin Forerunner 265, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 15 (150/225/375)

Music: New Adventures in Hi-Fi, R.E.M.

Going into today’s run, I was facing the following:

• Four days off (one more than I’d like)
• Several nights of mediocre sleep and stress
• Still not back into a regular running cadence

And the proof was in the running, with a slower average pace of 5:54/km, my BPM weirdly spiking to 167 at peak around the 2K mark and my average BPM being 154, higher than normal (though the cold might account for some of this).

Despite the mediocre stats, I didn’t have any issues, but I felt the lack of energy in the final km. I wanted to push, but the tank was already empty. Still, considering my worst km was 6:03 (!), the overall average was not that bad.

I also saw my first regular in a while–the spitfire!

Conditions were fine. It was cool, but dry and with little wind. In fact, I almost felt overdressed wearing my running pants and three layers, possibly because the humidity also remained fairly high.

Anyway, it was good to get out. I will try to stick to a more regular routine and hopefully see better stats going forward.

Stats:

Run 1,008
Average pace: 5:54/km
Training status: Productive
Location: Burnaby Lake (CCW, short loop)
Start: 10:33 a.m.
Distance: 5.03 km
Time: 29:37
Weather: Mostly cloudy
Temp: 4°C
Humidity: 79-77%
Wind: light
BPM: 154
Weight: 170.1 pounds
Total distance to date: 6,870 km
Devices: Garmin Forerunner 265, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 15 (130/201/331)

Music: About Face, David Gilmour

My watch suggested a rest day yesterday, so I obeyed it. I then decided to run today for a few reasons:

• To minimize the gap between runs (to three days)
• The forecast for my usual run day of Friday is poo (well, rain)

So I set off to do a short loop at the lake and fought the urge to do more (I did not do more).

I wore three layers because it was a little cooler and there was a bit of a breeze. This turned out to be OK for the walk to the lake and the run itself, though two layers would have sufficed, but it came in handy on the walk back as I cooled off and the wind picked up again.

As for the run, I chose to go clockwise because I could hear what sounded like wood being cut nearby and I was intrigued. It turned out that half of the Avalon parking lot was closed off for a big ol’ tree chipping ceremony. They were spreading the chips in the forested bit between the parking lot and the trail, maybe as a bed for the bugs and critters or something. I assume the trees being fed into the chipper were sick/dead or had fallen.

Possibly due to the cooler temperature, the lack of energizing sunshine or not stretching beforehand (there was clutter in my usual stretching spot and I was too lazy to move the stuff, which is ironic considering I went out and ran 5K immediately after), I was slower, but my pace of 5:46/km is cromulent. I didn’t experience any issues. And the trail was much more sparsely populated compared to Sunday.

In the last km I did something I rarely do–I started to stretch out my gait, effectively speeding up without necessarily putting more energy into the run. I started this with only about 20 seconds left, so it had no effect on my pace, but it felt good and I may experiment more with this in the future.

Overall, a perfectly fine outing.

Stats:

Run 1,007
Average pace: 5:46/km
Training status: Productive
Location: Burnaby Lake (CW, short loop)
Start: 11:26 a.m.
Distance: 5.03 km
Time: 28:59
Weather: Cloudy
Temp: 7°C
Humidity: 76-73%
Wind: light
BPM: 151
Weight: 168.8 pounds
Total distance to date: 6,865 km
Devices: Garmin Forerunner 265, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 15 (125/193/318)

Music: Accelerate, R.E.M.

I went running for the first time since Monday and it went surprisingly well. In fact, I posted my best pace in some time (5:37/km). I think there were several factors here:

• Mild temperature–10C!
• Sunny (so warm in the sun I had to shed a layer)
• I was obviously well-rested

Because I went on a Sunday and it was sunny after a day of steady rain yesterday, the trail was fairly packed, but it was actually fine. There was only one real traffic jam and I managed to avoid it. Despite the rain, the trail had enough time to largely dry out, so there was no puddle dodging required.

I originally planned a short loop, but changed my mind and just ran a straight 5K. I started planning ahead, thinking how I’d have to loop back a bit to complete all 5 km, in order to avoid the flooded areas along the sports field.

And that’s when I saw it, The Miracle:

Yes, since the last time I was here, a park crew came in and resurfaced the entire floody stretch of trail next to the sports field. And so far it seems to be working, as the water was still getting right up to the edge of the trail but so far, not spilling onto it:

This may not seem like a big deal, but I’ve been running at Burnaby Lake for 15 years, and they have never resurfaced this stretch, so it is a cause for celebration.

Being able to finish a good run without having to dodge around muck and mire and massive puddles was a very nice way to end today’s exercise.

Stats:

Run 1,006
Average pace: 5:37/km
Training status: Productive
Location: Burnaby Lake (CCW)
Start: 12:21 p.m.
Distance: 5.03 km
Time: 28:16
Weather: Sunny
Temp: 10°C
Humidity: 75-72%
Wind: light
BPM: 151
Weight: 170.4 pounds
Total distance to date: 6,860 km
Devices: Garmin Forerunner 265, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 15 (120/185/305)

Music: About Face, David Gilmour

A later start today due to various things happening in the morning, but I headed out in my shorts…then immediately came back in and changed into my running pants. For the run itself, I think the shorts would have been fine, but the pants were definitely nice, especially on the longer 9 km walk back after.

And yes, I talked myself into doing a full run/walk around the lake when I originally thought of just doing a run on the river trail. This decision changed the amount of walking from 3 km to 13 km, but I missed Friday’s run and it seemed right to push a bit to get back in the saddle or whatever metaphor you like.

Conditions were very similar to the last run, with the biggest change being clouds instead of sun. This meant no strobing effect with the sun shining through the bare tree branches, so in a way, it was better. The clouds portent a change in the weather and likely rain, so boo on that.

I started out a bit slow but picked up by the third km and finished with the same pace as last time, 5:46/km. My BPM was almost identical, too, at 149. The range was much tighter today, peaking at only 153.

Despite the rain-free weather and later start, it was pretty quiet on the trail. Sections were a bit mucky from the cycle of freezing/thawing, but at least there were no massive puddles to negotiate. Parks crews have been shoring up some of the worst stretches with fresh gravel. The area next to the sports field remains neglected and unloved, though.

As for the laces–they stayed tied! The whole 5K! Amazing! I think I’m going to start looking for my next pair of shoes early, as I doubt I’ll stick with the Peregrines. The weirdly untying laces are like no other shoe I’ve seen. Maybe I’m tying them wrong.

In all, a good start to the week.

Stats:

Run 1,004
Average pace: 5:46/km
Training status: Maintaining
Location: Burnaby Lake (CCW)
Start: 12:43 p.m.
Distance: 5.03 km
Time: 29:00
Weather: Cloudy
Temp: 3-4°C
Humidity: 74-72%
Wind: light
BPM: 149
Weight: 169.1 pounds
Total distance to date: 6,850 km
Devices: Garmin Forerunner 265, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 15 (110/172/282)

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