I kind of missed three runs in a row. I am a bad runner.
I made amends today!
I waited till early afternoon to hit the river trail, where it was still only 5C, as winter is determined to go out with a big ol’ hissy fit. At least it wasn’t raining (or snowing).
My expectations were to just get in and out without any complications. Success! I started with what would be my average pace of 5:51/km, then dropped to a lowly 6:03/km. This incentivized me to pick up the pace enough that my last lap was a brisk 5:37/km.
Everything remained in working order and despite the nine days between runs, I felt pretty decent throughout. I am pleased.
Friday is calling for a high of 6C with rain, so I am not overly enthused about that, but we’ll see. Maybe the forecast will completely change to something delightful in the next two days.
The river, post-run, dressed for the last few weeks of winter.
Stats:
Run 854
Average pace: 5:51/km
Training status: Maintaining
Location: Brunette River Trail
Start: 1:32 p.m.
Distance: 5:03 km
Time: 29:25
Weather: Mixed cloud and sun
Temp: 5ºC
Humidity: 62%
Wind: light to moderate
BPM: 152
Weight: 170.7
Total distance to date: 6160 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 5 (295/542/837 km)
View from Cariboo Dam, pre-run: Actual ripples on the water!
I didn’t run for the past week, but I have reasons!
Last Wednesday I was dealing with condo nonsense and had no time.
Last Friday I went birding because the weather was good. And I also walked over 28,000 steps, so it’s not like I was lazing on the couch eating Ding Dongs.
Regardless, as I headed out this morning, my training status had sunk to Detraining. Ouch.
By the time I had walked to the lake I had already lifted myself back up to Recovery mode and at the conclusion of the run I was back to Maintaining. Yay.
For a week off, the run went quite well. I had no issues, felt fine and while my pace was slower at 5:49/km, it’s still perfectly respectable, especially given the conditions. While it was sunny, it was also cool–only 4C–and unusually windy, with gusts up to 25 km/h. It definitely made the walk to the lake a little chillier than normal. The run itself wasn’t too bad, though.
The trail was surprisingly busy for a Monday morning, but I suspect the nice weather drew out more people than normal.
There was one odd moment during the run. I was on the main trail and ahead of me was a song sparrow, pecking around on the trail, as they do. Normally as I approach birds on the trail, they scatter as I get near, because I am a lumbering giant moving at a higher-than-normal speed. The song sparrow did not move. I entered what I considered its personal birb space, and it still didn’t move. At the last second, I cut sharp to the left, because if I hadn’t, there seemed a good chance that my right foot would have come down either on top of the song sparrow or very close to it. Just as I did this, it finally flew off.
I cannot remember ever having to alter my course to get around any kind of songbird. It happens regularly with Canada geese, because they own the place and you want to avoid the geese, not the other way around, but little bitty sparrows? Never!
Until this morning.
Anyway, it was a good run to start the week, even with the wind and the near-smooshing of an innocent song sparrow.
View of the lake, post-run. Still more ripples!
Run 853
Average pace: 5:49/km
Training status: Maintaining
Location: Burnaby Lake (CCW, short loop)
Start: 10:20 a.m.
Distance: 5:04 km
Time: 29:18
Weather: Sunny
Temp: 4ºC
Humidity: 70-66%
Wind: moderate, gusts up to 25 km/h (!)
BPM: 157
Weight: 170/9
Total distance to date: 6155 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 5 (290/538/828 km)
View from Cariboo Dam, pre-run: Calm and mostly clear.
I went birding instead of running on Friday, so this was my first run after four days off. In my favour: The conditions were good, with little wind, mild (for winter) temperatures and partly sunny skies.
Working against me: It’s Family Day, a stat holiday, and that meant the trail was packed with roving groups of people who only ever visit the lake on stat holidays. We’ll next meet again on Easter Monday!
Fortunately, it wasn’t that bad. Despite the crowds, I never had trouble navigating around others. And even the [colourful euphemism here] people who decided it was a good idea to go jogging with their off-leash dogs didn’t present any issues.
I wasn’t sure how it would go, but the walk to the lake was surprisingly nimble, so I was hopeful for a decent effort. Shortly before heading off clockwise, an older guy jogged by, and I figured I might see him once I started. Sure enough, I caught sight of him on the Avalon Trail, but for an older guy, he was keeping up a very good pace. I felt like I might be closing the gap, but only by tiny increments.
Somewhere past the 3K mark, the gap did genuinely begin to close. I wasn’t really pushing hard, so he must have started slowing. I finally made the decision to pass and put on the boosters, passed, then kept up the boosted speed for another 10 seconds or so before going back to my normal pace.
About a minute or so later, he passed me. The nerve! He apparently was determined to not be passed again, because the gap between us started to increase again. Right near the end I feel it was starting to once again close, but he went left and I went right, so there was no way to know who might have passed whom again. I’ll just pretend it was me!
All this extra effort had two effects: A year’s-best pace of 5:42/km for me, along with a higher-than-normal BPM of 159 (which is actually fine). Pleasingly, I experienced no issues, despite putting the proverbial pedal to the metal.
Overall, a better-than-expected start to the week and proof that my competitive spirit still burbles under the surface.
Still Creek, post-run. Awaiting its spring awakening.
Stats:
Run 852
Average pace: 5:42/km
Training status: Maintaining
Location: Burnaby Lake (CW)
Start: 9:47 a.m.
Distance: 5:03 km
Time: 28:41
Weather: Partly sunny
Temp: 6-7ºC
Humidity: 78-75%
Wind: light
BPM: 159
Weight: 171.1
Total distance to date: 6150 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 5 (285/530/815 km)
I missed Monday’s run because I spent most of the day working on time-sensitive stuff. This meant I had four days off between runs, and the casual observer might think, “That means you should be well-rested and do great!” But what it really means is it puts me right on the edge where my fitness level starts to dip just a bit because I’ve taken too long between workouts. That’s right, your body punishes you for getting too much rest by making your next workout feel harder! This is why people give up on New Year resolutions.
But I was undeterred. It was milder than Friday, the sun was out again, and again due to time, I opted for a run on the river trail. I hit a complication even before I started. One of the last things I do before a run is check the temperature and humidity. When I went to do this, my iPhone 12 reported no cell connection. I have no idea why. Power-cycling the phone1Really, any time you have a tech problem, always try turning it off and back on first. It’s a meme, but it also fixes a surprising number of issues! fixed the issue, and I was off.
I had opted to wear two layers because it was 5C when I headed out and this ended up being a good call, because, as a change of pace, it was windy and in mid-February, the wind is still pretty cold! The humidity was also much lower than normal, around 40% or so. This had no real effect, other than my lips being very slightly drier than normal.
There were two minor issues on this run:
At one point, I threatened to develop a stitch. It resolved itself in a few seconds, though. (Stitches usually mean I’m running too fast.)
At another point, I felt a bit of a kink in my right knee. This seems unrelated to my knee issues last year, I think it was just an artifact from stretching or something. It was very intermittent and didn’t affect my pace.
Overall, this was a pretty good run. I had a good pace, solid BPM and no dogs off leash!
Brunette River, post-run.
Run 851
Average pace: 5:44/km
Training status: Maintaining
Location: Brunette River Trail
Start: 11:09 a.m.
Distance: 5:03 km
Time: 28:52
Weather: Sunny
Temp: 7-8ºC
Humidity: 43-40%
Wind: moderate
BPM: 152
Weight: 171.6
Total distance to date: 6145 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 5 (280/517/797 km)
I set off a little bit earlier for a run where conditions were similar to the previous in terms of weather (sunny) but a bit cooler by two degrees. This and going the “hard” way around Burnaby Lake meant my pace was a tad slower and my BPM a tad higher, but both were still fine.
I did something that made my right hip a bit sore yesterday (not a run day) and was concerned it might affect my run, but I think jogging actually helped it, because it wasn’t an issue and feels better (for now, at least).
The only off-note was another Off-leash Friday. Whether it’s a coincidence or not, it seems like people are more likely to have dogs off-leas on Fridays. At least they proved to not be problematic. The only one that approached me was post-run, and it was a tiny white furball.
Overall, it was nice to end the week with a full-deal run and to experience no issues. Here’s to getting slimmer, getting stronger and tackling 10Ks again, possibly as we shift over to spring next month.
Still Creek and bridge, post-run.
Run 850
Average pace: 5:47/km
Training status: Productive
Location: Burnaby Lake (CCW)
Start: 120:58 a.m.
Distance: 5:03 km
Time: 29:07
Weather: Sunny
Temp: 5-6ºC
Humidity: 72-68%
Wind: light
BPM: 153
Weight: 172.0
Total distance to date: 6140 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 5 (275/513/788 km)
Brunette River, pre-run. Maybe looking just a smidgen like early spring.
Quite often it happens this way: I don’t feel like running, I faff about doing other stuff, I finally convince myself to get out, then have a really good run.
That basically happened today. By the time I headed out, it was just past 11 a.m. But it was unexpectedly sunny, and the temperature had warmed to a relatively mild 7C, so conditions were good. In the interest of time, I ran the river trail, and it was fairly quiet, despite the later hour.
I came out of the gate a little hot with a pace of 5:38/km, which led to a bit of a sag for the next two km, but recovered for the final two and ended with a flourish, with my overall pace being 5:44/km, besting my last two runs. My BPM also edged down a little lower at 149. I was almost two pounds lighter than on Monday’s run, so I was slightly more aerodynamic, too.
With no issues to report, this was a perfectly fine mid-week run.
Brunette River, post-run.
Run 849
Average pace: 5:44/km
Training status: Productive
Location: Brunette River Trail
Start: 11:19 a.m.
Distance: 5:03 km
Time: 28:51
Weather: Sunny
Temp: 7-8ºC
Humidity: 70%
Wind: light
BPM: 149
Weight: 172.3
Total distance to date: 6135 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 5 (270/500/770 km)
View from Cariboo Dam, pre-run. It got progressively cloudier as I jogged.
Today’s run was weird and a bit contradictory, but in a good sort of way.
First, it was cooler–only 5C. I wore two layers up top, and it was a little chilly walking to the lake, but tolerable, and I was fine for the run. I did try my windbreaker before heading out, but it’s a little too snug due to my current blimp-like shape. But I’ll be able to wear it again, probably by the time the weather warms up and I won’t need it.
Normally cooler weather means I need to work harder, yet my BPM of 150 was actually lower than Friday’s run, when it was a balmy 9C. Yet it felt like I was working harder, as if my heart rate and stamina have someone become disassociated from each other. Like I said, weird.
Once again, no issues on the run, though I started lagging a lot on the 4th km, with my pace drooping to 5:59/km. This surprised me, so I put in a little more effort on the final km (5:33/km) and ended up matching Friday’s pace of 5:48/km. I’m happy with that.
The trail was pretty empty for the most part, with only a few other joggers and a couple others out walking. The only doggo was on a leash and jogging alongside its owner (who I’ve seen several times now, possibly a new regular).
Overall, a good way to start the week.
Brunette River, post-run, about 2.5 km east of the dam
Run 848
Average pace: 5:48/km
Training status: Strained
Location: Burnaby Lake (CW, short loop)
Start: 9:45 a.m.
Distance: 5:03 km
Time: 29:10
Weather: Cloudy
Temp: 5ºC
Humidity: 75%
Wind: light
BPM: 150
Weight: 174.2
Total distance to date: 6130 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 5 (265/496/761 km)
Overdressed alert: I actually came back in after stepping outside and put on a second layer. It turned out I didn’t need it, though it was probably nice to have for the walk to the lake. It had started to lightly sprinkle, and I was thinking of cold rain, but the shower eased up and it stayed dry for the run.
My original plan was to do a quick one-hour workout by running the river trail. I managed to talk myself into doing a short loop at the lake and then, while running, talked myself into going all the way around the lake.
When I finished the run, my watch declared my training status as Productive. Yay! When I completed the 5K walk around the lake, it declared my training status Overreaching. Whoopsie!
The run went fine, with no issues other than me just slowly getting back into shape. Unlike Wednesday, there was no danger of me coming in over 6:00/km, and my overall pace of 5:48/km was a seven-second improvement. My BPM was even slightly lower. The only complication was a dry catch in my throat around the 3 km mark. As this point in a run I am breathing through my mouth (insert joke here), which means I was pulling in air onto this dry patch in my throat, which made it worse. It settled down after a few minutes, but was a bit annoying in the interim.
What wasn’t annoying were the people and dogs on the trail. Every dog was leashed, and all the owners saw me coming and made room for me to pass. Everyone was so friendly and polite! It almost threw me off. I almost expected a dragon or something to appear later to compensate.
But no dragons appeared.
And then on the river trail coming back I spotted extremely early blooms. We’re only halfway through winter. This is weird, but pleasant.
Riverside blooms, an unexpected sight in early February.
Overall, I’m pleased with my first full week back running. Here’s hoping my knees and other assorted body parts cooperate as I rebuild my stamina for an eventual return to 10K outings.
Stats:
Run 847
Average pace: 5:48/km
Training status: Overreaching (oops)
Location: Burnaby Lake (CCW)
Start: 10:44 a.m.
Distance: 5:03 km
Time: 29:11
Weather: Cloudy
Temp: 9ºC
Humidity: 88-89%
Wind: light
BPM: 153
Weight: 175.4
Total distance to date: 6125 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 5 (260/488/748 km)
View from Cariboo Dam, pre-run. Gloomy but once again very mild.
Conditions were nearly identical to Monday, with temperatures still well above normal. I wore my long-sleeved shirt because light rain was in the forecast. For the run itself, it was unnecessary, but it helped on the walk to the lake and back.
I originally planned to do a short loop clockwise, but once I started I abandoned the plan and just kept running. Why?
I generally don’t like doubling back the same way I’ve come. The lake trail works great for this because it’s over 10 km long.
I was curious to see the damage on the rest of the trail.
I felt I need to keep pushing to get myself back into shape (but not too hard–still sticking to 5K runs for now. I remember The Knees of 2023).
The run went well. I managed my goal, which was to be under 6:00/km, coming in at 5:55/km. It was close on the fourth km, where my time edged up to 5:59/km, but I tapped my inner reserve of magic running whatsit and got through. No issues to report, either, other than being a bit tired because I’m still getting used to my regular run routine again.
Most of the run was dry and when it did rain, it was more an intermittent drizzle, which was perfectly tolerable. The trail is mostly in good shape, but several sections were washed out, and I noticed a few more ex-trees that had been cleared away. The last few winters have been merciless on this place.
Still, it was good to be out again, and I’m looking forward to it feeling a little easier. I know the mild weather won’t last, but here’s hoping, even if it means horrible climate change or something.
Post-run, I noticed a lot of buds trail-side. I would not have expected this in January!
Stats:
Run 846
Average pace: 5:55/km
Training status: Productive
Location: Burnaby Lake (CW)
Start: 11:09 a.m.
Distance: 5:03 km
Time: 29:45
Weather: Cloudy with intermittent drizzle and light rain
Temp: 12-13ºC
Humidity: 83%
Wind: light
BPM: 154
Weight: 174.9
Total distance to date: 6120 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 5 (255/475/730 km)
View from Cariboo Dam, pre-run. A bit misty but very mild.
I am still soft and flabby, but at least the snow is gone. In fact, not only was the snow gone from the trail, it was up to 5 degrees above normal–and this is in the morning, hours before the high temperature for the day. It’s kind of weird running in January and having it feel more like early April.
I opted to wear my summer running clothes: shirts and a t-shirt. And it was fine! Even a long-sleeved shirt would have felt overdressed.
I did a short loop counter-clockwise and got to see the latest havoc the rains have wreaked on the trail, with several areas washed out and traffic cones in place.
A couple of trees were down, though they had already been cleared. We have gone from unusually warm to unusually cold and back to unusually warm all in the space of weeks, so it’s probably playing quite the number on the soil and vegetation.
As for the actual run, no issues encountered, and I felt OK–less tired than the previous run. My pace was a bit slower, as expected, on the more technical lake trail, sitting a little over 6:00/km. I managed 5:48/km for the last km, which brought my overall pace to 6:00/km even, the same as my last run (total times between the runs separated by only one second, which is a little freaky).
My training status has also jumped back up to Productive. My Garmin watch is happy again.
There were more people than usual out waling, probably due to the mild and, for the moment, dry conditions, but the extra bodies resulted in no issues.
Overall, it was good to be back on the trail, to run without dressing in multiple layers, and to not get soaked to my butt. I probably won’t escape getting damp on the next run, but for now I am content.
The lake, post-run. Glassy water, mist and light cloud.
Stats:
Run 845
Average pace: 6:00/km
Training status: Productive
Location: Burnaby Lake (CCW, short loop)
Start: 9:55 a.m.
Distance: 5:03 km
Time: 30:10
Weather: Cloudy
Temp: 12-13ºC
Humidity: 89%
Wind: light
BPM: 154
Weight: 175.3
Total distance to date: 6115 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 5 (250/462/712 km)
Between the snow and other stuff, it has been 22 days since I last ran outside (I did do a 5K treadmill run last week). With the snow finally melted enough, I took to the river trail (along with about three other guys) to get in a 5K run.
And even though my BPM was a perfectly fine 151, it felt a lot harder than it looked. My training status, per my Garmin watch, has been Strained for a week or so now, and today’s run did not change that, though it should hopefully shift to Recovery soon™.
Although most of the snow is gone, there’s enough slush along the trail to still require threading the slush at times, and one spot in particular it was still mysteriously forming a pancake-like patch to slip on. I figure it should finally be completely gone in the next few days. It made today’s run more challenging, but mostly more annoying.
The first km started fine, then on the second km, something happened. I’m not sure what, exactly, but my pace cratered. Observe:
Every km before and after was in the 5:52-5:55 range. Maybe I was having trouble navigating the slush? Maybe I just wanted to curl up in a ball?
Overdressed alert: At the 2K mark, I came to the conclusion that I had overdressed. I saw another guy wearing shorts and a long-sleeved short and thought that was the right way to do it (though he was also wearing gloves, and 7C is way too warm for gloves unless wind chill is like -10C or something). I wore my Nike shirt, OR jacket and running pants. When I reached 2K, I paused the run to tie my jacket around my waist, and it made me feel lighter and faster. I mean, I was faster than the second km, so maybe it worked! I will keep this in mind for the next run. The light rain was inconsequential in terms of how I dressed.
As I was nearing the 1 km mark, I encountered a group of people that had spread themselves across the entire width of the trail. Three of them were in my “lane” and I wasn’t going to move. The first two moved aside as I neared. The last one, a guy holding an umbrella, actually exclaimed (a loud sound of being startled) and literally leapt out of the way. It was the kind of thing you normally only see in a sitcom. It amused me. Maybe it threw me off and affected my pace. Maybe comedy and running don’t mix.
Anyway, it was good to finally get out again, even if conditions were kind of bleah. Hopefully the trails will at least be free of snow the next time.
Stay in your slushy lane
Run 844
Average pace: 6:00/km
Training status: Strained
Location: Brunette River Trail
Start: 12:02 p.m.
Distance: 5:03 km
Time: 30:09
Weather: Light rain
Temp: 7ºC
Humidity: 93%
Wind: light
BPM: 151
Weight: 173.4
Total distance to date: 6110 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 5 (245/454/699 km)
View from Cariboo Dam, pre-run. Calm, cool, colourless.
Sorry for the non-imaginative title.
Yes, today was my first run of the Year 2024, and what a kooky and possibly terrible year it may be!
But today’s run was fine. I ran on another odd day, as I opted for two days of rest after Saturday’s run. It was cool, so I wore two layers, but I beat the forecast light showers, so remained dry for my short loop clockwise at the lake.
My BPM was the same as the previous run at 157, but my pace improved by seven seconds, to 5:41/km, which was nice to see (I am not trying to run fast at this point). The knees felt fine, the left hip was a bit cranky, but tolerable. I should probably get it looked ta, as I suspect it is not going to magically improve as I keep getting older.
Conditions were good–the trail was dry, there was little wind and while it was 6C, it never felt cold.
Overall, a perfectly cromulent start to the new year, running-wise.
View of Avalon Trail, post-run: low bridge!
Stats:
Run 843
Average pace: 5:41/km
Training status: Maintaining
Location: Burnaby Lake (CW, short loop)
Start: 9:48 a.m.
Distance: 5:04 km
Time: 28:35
Weather: Cloudy, some very light drizzle
Temp: 6ºC
Humidity: 83-84%
Wind: light
BPM: 157
Weight: 172.0
Total distance to date: 6105 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 5 (240/450/690 km)
