Exercise

Two things I wasn’t as a teenager.

My goals today were:

• Start a bit earlier
• Pretty much maintain the same easier pace as Monday
• Get back before possible showers

I achieved two out of three. But it’s not what you might expect.

I got my Garmin Forerunner 255 about two years ago (November 2022) and it has been tracking my runs dutifully since. Today I got two new records on it, one for fastest 1K and another for fastest 5K. How did this happen? I’m not entirely sure!

When I headed out, I mulled just doing the river trail, in a sort of “just get it done” way. Someone had a large dog off-leash, though, and though the dog seemed well-behaved, they can act differently/squirrelly when you are running, so I kept walking to the lake. I initially chose to do a short loop clockwise, but partly through it, and with the skies actually mostly sunny, I decided to just keep going and did a regular 5K.

My first surprise came at the 1K mark, with a pace of 5:33/km, much zippier than expected. My second km was 5:39/km, but the surprises just kept coming. I must emphasize that I was not trying to run faster at all. Conditions were obviously better (the performance rating for the run was +3) and temperatures were lower at 13-14C (which is perfectly comfortable for a run), but still.

The fourth km came in at 5:26/km, which made my eyebrows pop in surprise, possibly with a cartoon sound effect. I normally push just a little for the final stretch, and my last km came in at 5:19/km–the record 1K pace.

The overall pace was 5:30/km, which is 16 full seconds faster than Monday’s run. Which is a lot.

I obviously didn’t encounter any issues during the run. I did encounter other runners, including a topless guy (I mean, 13-14C is fine, but I’m not sure I’d want to do it topless) and the spitfire (technically post-run). My legs felt slightly stiff toward the end of the walk back, but seem fine as I type this. We’ll find out tomorrow.

For now, I will bask in this brief moment of glory.

Stats:

Run 893
Average pace: 5:30/km (record with Garmin Forerunner 255)
Training status: Strained
Location: Burnaby Lake
Start: 11:04 a.m.
Distance: 5.03 km
Time: 27:39
Weather: Mostly sunny
Temp: 13-14°C
Humidity: 82-80%
Wind: light
BPM: 153
Weight: 167.3
Total distance to date: 6,325 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (110/215/325)

1. Strained is defined as “Your training load is optimal, but your HRV status indicates accumulated fatigue. Be sure to give yourself enough time to recover.” ↩︎

I was back to a morning run today, albeit a late morning. I pondered whether to give myself an extra rest day, as I was surprisingly sore after Saturday’s run, but in the end I couldn’t resist the call of sunny, summer-like weather.

My plan was to do a short loop and to run at a more relaxed pace. Mission accomplished on both counts, with my pace coming in at 5:46/km, three seconds slower than Saturday. Unlike recent runs, I didn’t sag midway through, but actually picked up the pace after the second km, and had a stronger finish (5:37).

No issues to report: well-behaved dogs and dog people, no bikes, no crazy number of slugs to dodge. It was unusually warm, but only for this time of year. It felt nice, and this may be one of the last warm-feeling runs of the season, so I savoured the sun instead of cursing it, as I sometimes do in the summer.

I can tell I’m going to be a bit sore again, but hopefully not as much as after Saturday’s run, so I should be okay to go again Wednesday.

In all, a perfectly cromulent start to the week.

Stats:

Run 892
Average pace: 5:46/km
Training status: Maintaining
Location: Burnaby Lake
Start: 11:41 a.m.
Distance: 5.03 km
Time: 29:02
Weather: Mostly sunny
Temp: 18-19°C
Humidity: 62-59%
Wind: light
BPM: 154
Weight: 167.0
Total distance to date: 6,320 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (105/202/307)

I didn’t run at all last week. I had reasons, some good, some not so good.

Today, I opted out of birding and by mid-afternoon I felt I should run, which would make it almost seem like I’d run on Friday. I headed off under cloudy skies and conditions that were otherwise similar to the last run.

I definitely felt the difference in having a week off, with a slower pace, higher BPM and feeling the burn just a little more. But it was fine, and I’ll get my proverbial groove back if I resume my regular schedule again.

A few things of note:

• The trail was busier, as I started at 3:26 p.m. on a Saturday afternoon. This wasn’t an issue, though.
• There were horses! Specifically, two. One was being walked by the rider, the other had the rider on it and was near the start of the Avalon Trail. She saw me coming, stopped the horse and let me pass, which was nice. It got weird shortly after when I heard the sound of rapid clip-clopping. When I looked behind me, the horse was…not exactly galloping, but definitely moving faster than a trot. I was wondering if she was now trying to pass me. I’ve never seen anyone ride a horse like this on the Avalon Trail before. It weirded me out. I picked up the pace and hoped she would move down one of the horsey trails, which she did. This led me to deciding to go all the way around the lake rather than run a short loop, to avoid more horses on return. I don’t mind horses, but they are big and scary, and I am just a frail little runner.
• I started fast, got slower till the fourth km, then picked up the pace to finish. Pretty standard after some time away.
• About 2 km into the walk back, I experienced a lot of abdominal cramping. It went away after maybe 120 minutes or so, but was rather unpleasant.
• No dog incidents for a change. Yay.

In all, a decent run on a decent day and a decent return.

Stats:

Run 891
Average pace: 5:43/km
Training status: Recovery
Location: Burnaby Lake
Start: 3:26 p.m.
Distance: 5.03 km
Time: 28:44
Weather: Cloudy
Temp: 17°C
Humidity: 63%
Wind: light (basically none)
BPM: 156
Weight: 166.4
Total distance to date: 6,315 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (100/194/294)

Good news! Only two dogs tried to attack me. Wait, that’s not good news, that’s terrible news.

Lousy dog owners.

The real good news is both dogs were on leash and I had enough room to keep clear.

As for the run itself, it was full of surprise and adventure, even when dogs weren’t wanting to tear chunks from me for unknown reasons.

First, I had my keys secured in the zippered back pocket of my shorts, as usual. The pocket keeps them very secure–they don’t move at all while I run. Except today they did. It felt odd. I wondered why they were moving. At one point it was clear they had shimmied to the mid-point and were starting to tickle just above my butt, which proved a bit distracting. But not for long!

Because shortly after that, I felt the keys shift, drop and fall onto the trail. I picked them up, felt the new hole in the back pocket, then put them into the zippered pouch with my phone, where they stayed for the remainder of the run. Bottom line: I need new shorts. Or duct tape.

Adventure: I got my orthotics way back in 2016. They should probably have been serviced, or whatever the term is, about two years later. Eight years later they still haven’t been and are getting beaten and worn. Today I opted to not wear them for the first time in those eight years, and instead wore a pair of Dr. Scholl’s Walk Longer™® insoles. My feet felt fine for the run. The walk back the left foot felt…different, but not achy or horrible. Now that I’m home and typing this, both feet feel fine, so I’ll keep the insoles in the shoes for now and see how it goes (my secret theory is the orthotic in my left shoe was actually contorting my toes in a way that may not have been good for them, as they seem less sensitive than before).

Conditions today were much nicer than earlier in the week, with near-seasonal temperatures and a pleasing mix of sun and cloud. My pace flagged around the 4K mark, but I compensated even more than I anticipated in the final km with a blazing pace of 5:24/km. My overall pace was 5:39/km, my best for the week.

Overall, I am pleased with another full week of running under my virtual belt.

Stats:

Run 890
Average pace: 5:39/km
Training status: Productive
Location: Burnaby Lake
Start: 12:52 p.m.
Distance: 5.03 km
Time: 28:25
Weather: Sun and scattered cloud
Temp: 18°C
Humidity: 67-64%
Wind: light
BPM: 149
Weight: 165.9
Total distance to date: 6,310 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (95/181/276)

More leaves are self-explanatory. There are a lot of leaves that ain’t waiting till fall officially gets underway. Fortunately, the worst spots seemed to be on the post-run parts of the trail, but it did make me wonder if fallen leaves were on my list of worst trail running weather conditions. They are not! Probably because the hazard has been more potential than realized.

I had another nutty idea on starting the run. I originally planned a short loop and my idea was to go CCW, but start rough 1 km further back, so that by the time I cleared the Piper Mill Trail, I could just immediately circle back on the regular part of the trail. But as I neared the 0 km marker (the “official” beginning of the lake loop), I realized I was dumb, because I had assumed there was a one km gap between the 10K and 0K markers¹My brain tries to be logical to a fault, sometimes.. There is not! It is more like 0.38 km. With this realization, and the weather being pleasant, I decided to just go all the way around the lake (but still only a 5K run).

The results were nearly identical to Monday, just a tad faster. I am good with that.

Again, there were a fair number of people out, a mix of walkers, joggers and people with dogs, but no issues encountered. Plus, I got a chance to feel “fast” when I eventually caught up and passed someone on the Cottonwood Trail. If he had been a little farther ahead, I would have probably finished my run before catching up to him. I take these victories where I can.

Finally, the last of the 50s: My birthday is tomorrow, so this is the last run I’ll do as a 50-something. The fact that I am still running is reason enough to celebrate, as far as I’m concerned. Go me!

Stats:

Run 887
Average pace: 5:41/km
Training status: Productive
Location: Burnaby Lake (CCW)
Start: 11:01 a.m.
Distance: 5.03 km
Time: 28:34
Weather: Sunny, some cloud
Temp: 17°C
Humidity: 78-75%
Wind: light
BPM: 151
Weight: 165.9
Total distance to date: 6,295 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (80/174/254)

With apologies to DEVO.

Conditions were slightly warmer and slightly sunnier today (though high cloud blocked the sun most of the time), but not enough to make a difference compared to the last few runs.

What did make a difference was my spontaneous decision to veer off the usual course taking me down the Southshore Trail and to continue straight ahead instead down the Freeway Trail. I’m not sure why I did this, but it may have been that I was planning a short loop and realized this was one way to make it more of an actual loop, instead of simply backtracking the way I’d come. Variety, and all that.

It would also have the effect of slowing me down, which I wanted to do, so I don’t push my legs/knees/miscellaneous organs too hard as I get back into a regular run routine. The Freeway trail is more uneven and hilly than the lake trail, so it would either slow me down (yes) or I’d have to push extra hard to compensate (haha, no). I probably ran around 2 km or so on it before diverting back to the regular trail.

The diversion also had the added benefit of getting me away from the crowds, because it felt unusually busy for a Monday morning. I don’t know if it was my slightly later start or people panicking and trying to get in activity before summer ends, but after the weird absence of people last Wednesday, it’s been People++ since then. No issues, though, which is nice.

The Freeway Trail did indeed slow me down, as my pace was 5:49/km along that stretch, which brought my overall pace to 5:42/km, which is still perfectly fine. The legs and knees held up, with no pain or discomfort. The shins are still adjusting, but again, no real issues.

Overall, a perfectly cromulent start to the week.

P.S. There was a BDI¹Bad Dog Incident post-run and I was going to detail it, but I’ve decided to just let it go. No one got hurt, so I’m not going to dwell on it.

Stats:

Run 886
Average pace: 5:42/km
Training status: Productive
Location: Burnaby Lake (CW, short loop)
Start: 10:42 a.m.
Distance: 5.03 km
Time: 28:39
Weather: Sun with high cloud
Temp: 17-18°C
Humidity: 71-69%
Wind: light to moderate
BPM: 151
Weight: 165.9
Total distance to date: 6,290 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (75/161/236)

My two goals today:

• Adopt a more moderate pace, to reduce the possibility of injury
• Finish before The Rains moved in, as they were forecast to do this afternoon

Success on both counts, if only technically. My overall pace was 5:37/km, which is slower than the 5:35/km on Wednesday, but in practical terms, it’s not really much different. I did start out slower, with my initial lap being 5:41/km, and felt kind of weird/off, as if I hadn’t eaten enough (I ate a normal breakfast before heading out). Whatever it was, I shook it off and caused a weird reversal, as my 3rd and 4th km were faster than the first two, which happens approximately never. But it happened today!

Conditions were quite similar to the previous run, and my BPM dropped another smidgen, right to 150. Once I shook off the initial weirdness, I felt fine and picked up the pace without really trying to, which was nice.

And unlike Wednesday, there were people on the trail today, probably because I headed out later. There was a large walking group, but they were spread out, and I managed to pass them without incident.

And leaves. There were bunches of leaves here and there, a reminder that fall is officially only nine days away.

As for The Rains, they started just minutes after I got back home. I would have stayed dry for the run itself, but would have been soggy on the walk back, so woo for keeping dry.

Overall, a good way to wrap up a full week of running.

Stats:

Run 885
Average pace: 5:37/km
Training status: Productive
Location: Burnaby Lake (CCW)
Start: 12:16 p.m.
Distance: 5.04 km
Time: 28:19
Weather: Cloudy
Temp: 16-17°C
Humidity: 78-75%
Wind: light to moderate
BPM: 150
Weight: 166.4
Total distance to date: 6,285 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (70/153/223)

My original plan today was to take it a bit easy, as my right shin felt just a little tender after Monday’s run. This is pretty normal–when I’m starting to run regularly again, the shins go through a phase where they are a bit tender before adjusting to the increased workload. I did not execute my plan, but I sort of had a reason–the weather.

It was cooler at 16C, and had showered just before (it stayed dry for my run), which meant it would be “easier” to run. I proved this with a snappy starting pace of 5:32/km. I did slow toward the middle, but by the last km, I felt energized and lengthened my stride to finish, coming in at a brisk 5:27/km. My overall pace ended up 5:35/km, which is pretty good. My legs are holding together fine as I write this summary.

The showers must have scared off everyone, because for the 5 km that I ran I encountered not a single person. I was like The Omega Man, if he jogged. I did encounter many slugs, however, and they provided extra challenge as I dodged and skirted around them. I did see two people on the trail post-run, but also nearly at the very beginning. The solitude was kind of nice. As was not having to wear sunblock.

In all, a fine mid-week effort.

Stats:

Run 884
Average pace: 5:35/km
Training status: Productive
Location: Burnaby Lake (CW, short loop)
Start: 11:34 a.m.
Distance: 5.03 km
Time: 28:07
Weather: Cloudy
Temp: 16°C
Humidity: 77-79%
Wind: light
BPM: 151
Weight: 166.8
Total distance to date: 6,280 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (65/140/205)