Outdoor runs

UPDATE, later that evening: The right knee ain't right. It is very stiff and will not flex back like the left one, which is relatively fine. There is also a mass on the back of it that is either inflammation, fluid buildup or an incubating alien. I'll be setting up an appointment with my doctor to have it probed. I suspect inflammation, as applying a heat pack to it seems to have reduced it, though the knee itself is still sore/stuff. Exciting (and terrible) times in Kneeville!

I missed my last two runs:

• Friday: My nose was busy torturing me, so I opted to skip.
• Monday (yesterday): I wanted another day to recover from the pummelling at the, uh, hands of my nose

Which means the last time I ran was last Wednesday, nearly a week ago. I would be rusty, but only planned for a 5K, and deliberately waited until late morning to head out, hoping the warmer weather would further incentivize me to take it slow ‘n steady–and it did!

In fact, it was 20C, which is exactly double what it was last Wednesday. I actually sweated. I felt a little tired after the 4K mark. I was glad I was not running 10K.

The humidity level was way down, too, at around 50%¹Weirdly, the Garmin app reported humidity as 80%, which is way wrong, and also reported the temperature as 14C, also way wrong. The actual Forerunner watch had the temperature right, at least. This meant that I experienced for the first time in a very long time the dreaded DMS (Dry Mouth Syndrome). It wasn’t that bad, but I was looking forward to slurping from the drinking fountain by the playground, conveniently just past the 5K mark where I would be stopping. Except they were literally demolishing the playground and the fountain–if it was even still working–was fenced off and inaccessible. I was sad. Several kids were standing nearby, bawling their eyes out²OK, not really.

I slathered myself liberally with sunblock before heading out, so escaped an embarrassing early spring burn, and my knees also survived. However, on the walk back, I discovered a certain walking pace (on the faster side) made the knees start to actually hurt. Adjusting the speed down a little made a significant difference, so I think I found the magic spot where the muscles and tendons get stretched in a way they really don’t like right now. Noted for future reference.

The actual run part went reasonably fine. I had a BPM of 151–I was finding it difficult to keep it down, probably due to a combination of it being much warmer and me being flabby and having to work harder. But still, perfectly cromulent. And the sun actually felt nice, not oppressive. It looks like it will be cooler and possibly damper for my next run.

Bonus post-run shot of the lake, now getting covered in baby lily pads:

Stats:

Run 775
Average pace: 5:54/km
Location: Burnaby Lake (CCW)
Start: 12:47 p.m.
Distance: 5.03 km
Time: 29:40
Weather: Sunny
Temp: 20ºC
Humidity: 50%
Wind: low
BPM: 151
Weight: 167.3
Total distance to date: 5760 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (432 km)

The weather was slightly warmer today, but with the sun tucked behind the clouds, it still felt a bit chilly, so two layers did not feel over-dressed.

I opted to do a regular 5K around the lake and walk the rest of the way out–what I had planned to do on my aborted Friday run.

It went well, for the most part. Again, I did not feel any real stiffness while running, but tried to keep my pace reasonable. I mostly did this, though was faster than last Wednesday. My legs did start feeling stiff post-run, but strangely, around the last km or so the stiffness suddenly started dissipating, as if the muscles were magically starting to limber up.

If I had to guess, I’d say I should be able to run on Wednesday. The Forerunner classified today’s run as “strained”, like it knew something was up!

As for limbs, while mine remained intact, there’s a tree just before the second boardwalk (when heading clockwise) that has a very big branch that has been leaning more and more precariously over the trail. I already had to swing over to the left to avoid bonking my head on it (I prefer not to duck ‘n run if I can help it). Today, that branch is gone! It has been sent to tree heaven courtesy a parks worker and their chainsaw.

Overall, I didn’t feel bad, though obviously the shorter and more intermittent runs of late mean I’m not exactly at peak performance right now. I’m content to slowly build back up as the weather (hopefully) improves.

I’m undecided on Wednesday. I will probably wait to see how I feel that morning.

Bonus view of Still Creek, post-run:

Stats:

Run 773
Average pace: 5:45/km
Location: Burnaby Lake (CW)
Start: 11:43 a.m.
Distance: 5.04 km
Time: 28:59
Weather: Cloudy
Temp: 9-10ºC
Humidity: 87%
Wind: low
BPM: 153
Weight: 165.8
Total distance to date: 5750 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (422 km)

UPDATE, April 20: The muscles and tendons around the knees were feeling stiff post-run and it probably didn't help that I walked to the store after instead of just resting. Today (the 20th) the stiffness is easing, and I have applied some Voltaren for the first time to help my legs feel better and sexier. I am still planning for a run on Friday (tomorrow). We'll see how that goes!

After giving myself some extra time to rest and recovery, I went out for another short-loop 5K run at the lake today.

I started out a bit too fast, as per usual, but managed to dial it down sooner than on previous runs, which helped keep the pace a little more moderate. My overall BPM was actually slightly higher than the last run at 152, but that’s more a reflection of the significantly cooler weather and higher peaks.

Speaking of weather, the last run was gloriously sunny and mild. Today it was unseasonably cool, cloudy and breezy. But at least it didn’t rain!

I ran an oddball route, starting from the Jiffy John™ and going past the 3K marker, down to Phillips Point, then skipping all three side trails on the way back. Just for variety, really. There were more people out than I expected, but it was lunch hour, too.

I feel that wearing two layers was the right call, but I may have been okay with just one. Maybe.

As for the knees, they held up fine. I felt a bit creaky at the start, but that was just from having extra days off, the knees never hurt at all during the run.

My plan for Friday is to do another 5K, but to go halfway around the lake and walk the rest of the way out, then back to 10K runs next week.

Stay tuned to see if my body remains intact!

Stats:

Run 772
Average pace: 5:49/km
Location: Burnaby Lake (CCW)
Start: 12:52 p.m.
Distance: 5.04 km
Time: 29:16
Weather: Cloudy
Temp: 7ºC
Humidity: 72%
Wind: low to moderate
BPM: 152
Weight: 164.8
Total distance to date: 5745 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (417 km)

After my last tw0 10K runs, I noticed the muscles around my knees were feeling stiff. I actually felt fine during each run, but there was some lingering stiffness in both legs for days after. I did the suggested workout on Monday, skipped Wednesday’s run, then did a 5K today to see how it would go.

I aimed for a BPM of 150 to make sure the pace was slower (averaged 151) and for the first km, came in at 5:37/km, which is not slow. I managed to get more on track after that.

And with the later afternoon start, some sun and mild temperatures, conditions were quite pleasant. The knees actually felt fine during the run and while I could feel some stiffness in the walk after (more so in the right knee than the left), they actually don’t feel any worse than before. I think as long as I don’t overdo it, they will be okay. I’ll try some massages and cold/hot compression between runs and see how that helps, too.

Overall, I am encouraged, because I have only ever had knee issues with running once before, so it’s not a normal thing at all.

After I hit the turnaround point at 3 km, I debated briefly about going on and finishing the 5K halfway around the lake, which would also necessitate a 5K walk around the rest of the lake. This would not be taking it easy in any way. Sense prevailed, and I turned back at the 3.13 km mark. It does speak to how I felt fine, though.

I also wore a single layer, which was plenty. We are getting close to t-shirt weather. Gotta work on that farmer’s tan!

Stats:

Run 771
Average pace: 5:41/km
Location: Burnaby Lake (CW, then CCW)
Start: 1:46 p.m.
Distance: 5.03 km
Time: 28:36
Weather: Sunny
Temp: 13ºC
Humidity: 67%
Wind: low
BPM: 151
Weight: 164.8
Total distance to date: 5740 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (412 km)

The original title of this post was going to be April showers, but it stopped raining about two km in. The sun even threatened to come out, but it was only a threat.

The skunk cabbage is now at the stage where it earns its moniker. It’s not terrible, but when you move past a large clump of them, you definitely notice the odour. At least I was running.

My goal today was to do a more casual run, to just take it easy. I kind of broke my own promise on that. I did start a little bit slower, but then went on to finish with a pace very close to Monday’s.

It was busier than I expected, too, especially given the weather, though it was a stat holiday (Good Friday). A lot of people were running, many of them overdressed. I almost felt overdressed wearing two layers up top.

I did have one minor complication in the final km when my left hip started feeling a bit wacky, but it worked itself fairly quickly and did not affect my pace.

I had to dodge a few puddles, but it wasn’t that bad, and when I stopped to tie my right lace just short of the 5K mark, I noticed someone running ahead of me–the spitfire! In all the years I’ve seen her running, I have never actually been behind her. I kept pace past the fields and down the Cottonwood Trail, but once the trail started getting windy, I lost sight of her, as she had enough distance on me. She was also pulling away a bit near the end because I tend to go into cruise control on the Cottonwood Trail, and she apparently does not.

I did not see her at the end, which made me very slightly sad.

Overall, it was a fine run, even if I did break my own promise on how to run it.

Oh, and another sign of spring: They finally unlocked the fountain. Yay! The water was very cold and delicious.

Stats:

Run 769
Average pace: 5:41/km
Location: Burnaby Lake (CW)
Start: 11:00 a.m.
Distance: 10:03 km
Time: 57:04
Weather: Showers and cloudy
Temp: 8ºC
Humidity: 92%
Wind: low
BPM: 153
Weight: 164.8
Total distance to date: 5725 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (397 km)

The forecast today was Mostly Sunny but for the first 4 km of the run it was Completely Cloudy and a bit on the chilly side. Then it did clear up and the forecast became accurate. The difference in how warm it felt was remarkable, even if the temperature didn’t actually change much. I’m still glad I wore two layers.

As a slight change of pace, I decided to skip the Piper Mill Trail, partly because I started well back of the 0K marker and really, just to be a different.

I established a good pace early and managed to maintain it throughout, even in parts where I’d normally flag a bit. My BPM was going into the mid-150s, but today I was okay with that. My overall BPM ended up being a perfectly fine 153 and my pace of 5:39/km is my best 10K performance since I started running 10Ks again last year¹Actually, I also hit 5:39/km on Feb. 8th, but that was running clockwise, or the “easy” way around the lake..

No issues at all, really, and I even set up a playlist, so the music wouldn’t abruptly end with 2 km left.

There were perhaps more people on the trail than expected, but I had no problems with navigating around them, and even the trail itself is in better shape, with some of the sunken bits patched up and all the stabby branches now pruned away, at least until the next big storm hits.

This was also my first run after ditching the Apple Watch, and it was nice to just go out instead of fiddling with a watch on each wrist.

Overall, I am quite pleased.

Stats:

Run 768
Average pace: 5:39/km
Location: Burnaby Lake (CCW)
Start: 11:34 a.m.
Distance: 10:04 km
Time: 56:48
Weather: Cloud and sun mix
Temp: 7ºC
Humidity: 61%
Wind: low to moderate
BPM: 153
Weight: 164
Total distance to date: 5715 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (387 km)

I got the urge to do some kind of exercise today and didn’t want to be stuck mid-evening on the treadmill, so off I went for a late afternoon 5K run on the weekend, something I basically never do.

And it was fine!

I did a short loop counter-clockwise, running to the 3K marker, then turning back. I had a decent BPM of 152 and matched my last 5K pace of 5:38/km, with only the second “okay, put on the brakes a bit” km being the outlier at 5:52/km.

No issues at all and despite wearing two layers, I didn’t feel overdressed, as there was a bit of a chill in the air, especially with the sun hiding behind the clouds most of the time.

The OCD part: My total distance to date had been 5695 km prior to today’s run, meaning every time I ran 10K, it would never be a nice, even number. By doing a 5K today, it now stands at not just a nice even number, but one that’s easy to remember: 5700 km. Woo!

Stats:

Run 766
Average pace: 5:38/km
Location: Burnaby Lake (CCW)
Start: 4:03 p.m.
Distance: 5:04 km
Time: 28:21
Weather: Cloudy
Temp: 9ºC
Humidity: 71%
Wind: low
BPM: 152
Weight: 163.5
Total distance to date: 5700 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (372 km)

First, the weird part: Without planning it in any way, I started today’s run at 11:58 a.m.–the exact same time I started Monday’s run. Freaky.

It was a gorgeous day and I think we may, barring a weird cold front, be firmly into one-layer territory. I probably would have been okay even wearing a regular t-shirt. The sun was nice, I actually sweated!

And speaking of sweating, I can’t say why, exactly, but this run tuckered me out by the end. I was aiming to stay around 150(ish) for BPM and the first half went fine, but by the 8th km my pace drooped to 6:03/km. I didn’t feel bad, nothing felt like it was going to fall off, but I was clearly not gliding along effortlessly. I picked up the pace for the last km and ended with an overall pace of 5:50/km and a BPM of 153, both of which are perfectly cromulent.

These stats also match my last 10K–another weird coincidence–except there, I was superfast at the 8K mark, not super-slow. Maybe dropping the frequency of the runs has left me slightly out of tune. Or it’s somehow spring allergies. Or aliens.

It was a bit busier on the trail, no doubt due to the near-perfect conditions. I did pass three people, too! One was a younger couple running and to be fair to them, they were pretty casual (when I first saw them ahead they were walking). I still felt a tiny ego boost passing them, though. The other person was on a bike (boo) and as I passed, I noted to them that bikes were not allowed on the trail. She responded by laughing because that’s what bike-riding rebels do, I guess.

Shortly after this, I emerged onto the parking lot by the rowing club, which bifurcates¹Fancy $10 word! the trail. I paused the run where the trail resumes, to see if she would attempt to continue, but when she emerged into the parking lot, she appeared to amble off toward the rowing club itself. I don’t know if it was a ruse or not, but considering I’d already passed her once, I chose not to stick around.

Then I came home and napped after cleaning up, which I almost never do after a run anymore. I almost feel like going back to nap right now. But I won’t!

I am curious to see how Friday goes, though. The weather looks worse and I may head out earlier as it won’t make much difference.

Stats:

Run 765
Average pace: 5:50/km
Location: Burnaby Lake (CCW)
Start: 11:58 a.m.
Distance: 10:03 km
Time: 58:32
Weather: Sunny
Temp: 12-13ºC
Humidity: 63%
Wind: low
BPM: 153
Weight: 163.0
Total distance to date: 5695 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (367 km)

I decided to start the week with a li’l 5K run and after getting to the lake, made the decision to go on a short loop clockwise after seeing multiple people with dogs going counter-clockwise. I was willing to risk unknown dogs vs. known dogs.

It was a good call, as there was only one dog and it was well-behaved. Good boy! (or girl)

Because I was only doing 5K, I didn’t try too hard to stick to 150 BPM and ended up with the exact same BPM as my last run, 153, though my pace was much faster at 5:38/m. I got an award for my fastest 1K, woo (5:25/km, almost like the olden days).

Weather-wise, it was mostly drizzle, and it lasted most of the run, but it wasn’t bad. I wore two layers, but without any real wind, it didn’t feel cold at all.

Overall, I felt zippy and had no issues, so a good start to the week.

Stats:

Run 764
Average pace: 5:38/km
Location: Burnaby Lake (CW)
Start: 11:58 a.m.
Distance: 5:03 km
Time: 28:21
Weather: Cloudy, light showers
Temp: 8-10ºC
Humidity: 86%
Wind: low
BPM: 153
Weight: 163.5
Total distance to date: 5685 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (357 km)