Run 442 Average pace: 5:48/km
Location: Brunette River trail and Burnaby Lake (CCW)
Distance: 7.03 km
Time: 40:47
Weather: Sunny
Temp: 27-24ºC
Wind: light to moderate
BPM: 154
Stride: n/a
Weight: 159.7 pounds
Total distance to date: 3528
Device used: Apple Watch and iPhone 6
I skipped my usual Thursday run so to keep on track I ran today instead. It was sunny and quite warm, so I expected to be slower and was duly rewarded with a pace of 5:48/km. On the plus side my BPM was down from 160 to 154. On the snake side, I had my first snake of summer slither across the trail in front of me. It’s funny because I had just been thinking about how I hadn’t seen any snakes this year. On my next run I’m going to think about how I haven’t seen a pot of gold this year.
My right calf was stiff and a little sore heading out but I don’t think this affected my pace as much as the heat and copious sweating as I worked to maintain a respectable pace. I never struggled, exactly, but much of the run felt labored. Did I mention the sweat? I sweated a lot.
The calf was sore even before the run, so I think I had one of those weird night things where your body contorts unnaturally while you’re sleeping (yes, sleeping). It doesn’t feel bad now so I’m not overly concerned.
The trail was sparsely populated tonight, possibly due to the people having vacated for the long weekend or maybe just the “it’s finally hot, let’s stay inside and bask in the AC” effect.
I’m now on my summer vacation so I’m switching my run time and days to mornings and Monday, Wednesday and Friday. The first run of last year’s vacation resulted in an injury that ended my running for the rest of the year. I’m hoping that doesn’t happen again this year. Or ever again. I’ll even trade a pot of gold to make sure it doesn’t.
Overall, not a bad run given the conditions, but I’m looking forward to running mornings when the temperatures are more temperate.
Run 441 Average pace: 5:37/km
Location: Brunette River trail and Burnaby Lake (CCW)
Distance: 7.04 km
Time: 39:34
Weather: Sunny
Temp: 20-22ºC
Wind: light
BPM: 160
Stride: n/a
Weight: 159.3 pounds
Total distance to date: 3521
Device used: Apple Watch and iPhone 6
I changed things up a little today, running another 7K but starting at the river trail and carrying over to the lake. I also started earlier, with the run beginning around 9 a.m. (I had a commitment later that meant I had to take the day off of work, so chose to use the time for a run, though the pull to watch cat videos instead was strong).
The early start meant I successfully dodged the hottest part of the day, with it being warm but still comfortable. I also dramatically improved my pace over the previous 7K, lending credence to the idea that something about the river is either really easy or something about the lake is really hard, though the last km at the lake matched my general performance at the river. I slowed in the middle, as has usually been the case this past month. The overall pace of 5:37/km was an 11 second improvement over Sunday’s.
The right leg felt slightly stiff to start but was fine otherwise.
My entrance into Burnaby Lake Park was memorable in that the sewer (there is a sewer that parallels the course of the Brunette River and at certain key points you can often catch a whiff of it–it smells just like you’d expect a sewer to) was producing a barf-inducing stench not unlike a metric tonne or two of rotten eggs. Keep in mind that at this point I am nearly 2.5 km into the run as I go by and am sucking in air greedily, except now the air is foul beyond description. Once I passed the dam the odor disappeared but it was literally gag-inducing at the time. I’m not even using “literally” in the bizarre new opposite sense where I actually mean “figuratively.” I did actually feel my gag reflex kick in. It doesn’t seem it should ever smell that bad when you’re outside of the actual sewer but I’m no sewerologist.
As expected, getting out in the morning on a weekday meant I encountered far fewer people, only a couple of other joggers and the rest mostly people with their dogs, many off-leash but strangely well-behaved. The trail definitely had a different vibe.
Speaking of the trail, they started work on another section of the Southshore trail. In fact the li’l earth mover was still there, idling at the side of the trail as I scooted past it. A lot of the new gravel had been dumped but not spread out, making for semi-tricky navigation that would have been a lot trickier had I still been running at that point. The section of the trail that splits off Avalon and was closed for a few weeks a couple of years back was again closed, apparently for replacement of the surface and a bridge. The same bridge they replaced a few years ago? That would seem odd, given how new the current bridge is. Either way, I was forced to detour onto the Freeway trail, just like back in 2012. I got impatient with the unexpected extension of my walk back and ended up jogging most of it. This meant my total walk back came in at just over 10 km, which is a pretty decent hike on its own. By the end I was definitely ready for a refreshment and the option of sitting/laying down/napping.
And the rabbit? Along the same stretch of trail as Sunday, although possibly a little farther along, I again encountered a brown rabbit sitting on the trail. Was it the same rabbit? Was I constantly invading his favorite spot to sit and contemplate bunny thoughts? This time the rabbit was more decisive and immediately peeled off into the brush.
I definitely felt I had more energy at the end of today’s run. I’m undecided on what to do for Thursday’s but it is interesting to see more verification that the river trail is apparently a lot easier to run than the lake. With the work on the Southshore trail, I know I will probably stick to running counter-clockwise for the next couple of weeks at least because the idea of running the Freeway trail under the glare of the summer sun does not make my socks roll up and down in delight.
Run 440 Average pace: 5:48/km
Location: Burnaby Lake (CCW)
Distance: 7.03 km
Time: 40:49
Weather: Sunny
Temp: 21-24ºC
Wind: light
BPM: 165
Stride: n/a
Weight: 159 pounds
Total distance to date: 3514
Device used: Apple Watch and iPhone 6
Although it was actually slightly cooler for today’s run vs. Wednesday’s, it felt warmer and I had sweat trickling down my face a little over a km in. After a fairly brisk walk to the lake, I saw the same weird shift in pace that has happened the last three times I’ve run at the lake, where my time is significantly slower, even when running the same distance.
Today I at least had the excuse that I was not running the same distance, as this was my first post-recovery run where I went beyond 5K, choosing to do a 7K run. The good news is I finished with no pain or discomfort (the right leg was a little stiff, especially to start but fine after and on the walk back). The less good is by about the 6 km mark I was beginning to feel the extra distance. I never quite fell to plodding along but the last two km were markedly slower than the rest. I slumped on the second km, too, though that was more by design as I was trying to conserve energy for the longer distance. The third to fifth km my pace actually improved and stayed fairly steady.
Oh, and in all the time I have run at Burnaby Lake I have never seen a rabbit, until today. A cute brown bunny was sitting out on the Spruce Loop trail, soaking up the sun. My approach sent it into a panic and it initially hopped down the trail, then, perhaps realizing I was catching up, began to dart back and forth, as if unable to decide what to do. It finally pelted left into the bush, just safely out of reach. I can now add rabbits to the list of wildlife encountered while running at the lake, which also includes snakes, turtles, coyotes and possibly a bear. And maybe Bigfoot, who knows.
While I’m not thrilled with my pace of 5:48/km, I realize I am still a ways off from getting back into peak form and finishing the run intact should be enough. And it is. Mostly.
I’m going to try to stick to a regular schedule now, with the next run on Tuesday. I am undecided on 5K or 7K. I’ll probably ask my watch to flip a coin, because it’s the future and my watch can totally do that.
Run 439 Average pace: 5:28/km
Location: Brunette River trail
Distance: 5.03 km
Time: 27:32
Weather: Sunny, humid
Temp: 26ºC
Wind: light
BPM: 158
Stride: n/a
Weight: 160.5 pounds
Total distance to date: 3507
Device used: Apple Watch and iPhone 6
Back to the river trail and my pace was almost identical to the previous river run, coming in at 5:28/km vs. 5:27/km previously. Conditions were warm and humid, though not as humid as Sunday’s run. My right calf was a little stiff before the run but oddly enough it limbered up and actually felt better after the run.
As I write this later in the evening the effect of a day of walking and the warm run have left me pretty tired. I think it’s a good tired.
There was a fair amount of activity on the trail, with a mix of other runners, cyclists, people walking dogs and people walking themselves. All were well-behaved, even friendly. It was weird but pleasant.
I felt no discomfort during the run, save for it being warm but it stayed tolerable, probably in large part to the sun not shining directly down on me for most of the run. I am pleased to see a bounce back to a better performance and now I’m curious as all get-out how the next run at the lake will be.
Run 438 Average pace: 5:44/km
Location: Burnaby Lake (CCW)
Distance: 5.04 km
Time: 28:58
Weather: Sun and cloud, humid
Temp: 23-25ºC
Wind: light to moderate
BPM: 166
Stride: n/a
Weight: 158.8 pounds
Total distance to date: 3502
Device used: Apple Watch and iPhone 6
After complaining about the lack of summer-like weather this summer, the weather today was a lot more summer-like. There was a mix of sun and cloud and it was pleasantly warm. This made for conditions slightly less than ideal for running but otherwise fine.
Except it was humid as all get-out. When running in the sun the air felt like it was baked. I felt like I was baked.
I started slower. flagged a bit through the first half then picked up the pace in the last couple of km, finishing with a pokey 5:44/km average. I’m not concerned because the legs felt fine (the right calf and knee were a bit stiff midway though but loosened u in the latter half) and judging from the amount of sweating, I was clearly working against the elements. In short, it felt like I was putting in more effort to do the same stuff.
Still, I’m not unhappy with the result. I expect the next run will see an improved pace again unless we get back to Africa Hot weather, which the forecast does not seem to be suggesting is likely. But it will be nice and that’s all I need.
Run 437 Average pace: 5:27/km
Location: Brunette River trail
Distance: 5.06 km
Time: 27:24
Weather: Sunny
Temp: 24ºC
Wind: light
BPM: 157
Stride: n/a
Weight: 160.3 pounds
Total distance to date: 3497
Device used: Apple Watch and iPhone 6
I skipped Tuesday’s run for assorted reasons but was convinced to make up for it today after the weather unexpectedly took a turn for the better. That it should take a turn for the better in mid-July is something but there it was. And so I headed off to the river trail under clear skies, a steady temperature of 24ºC and a slightly higher degree of humidity thanks to the previous night’s rain.
As always I tried to keep to a steady pace but somehow ended up with a much better performance compared to Sunday’s run. The first km was as per usual the fastest but while the other four were slower they were very consistent, varying only by a few seconds or not at all. I felt good throughout and both legs felt a bit stiff at times but were otherwise fine. I ended up with a pace of 5:27/km, besting Sunday’s by 11 seconds. Even better, my BPM plunged from 169 to 157. My doctor will be pleased. I am also pleased.
There’s not much to elaborate on–no runaway dogs, mad cyclists or anything, just a nice solid run with minimal fuss. I will probably shift my next run to Friday evening and see how it feels to get out with only a single full day of rest between runs.
Run 436 Average pace: 5:38/km
Location: Burnaby Lake (CCW)
Distance: 5.06 km
Time: 28:32
Weather: Sun and cloud mix
Temp: 21ºC
Wind: nil to light
BPM: 169
Stride: n/a
Weight: 158.8 pounds
Total distance to date: 3492
Device used: Apple Watch and iPhone 6
July has been pretty poop so far in terms of traditional summer weather (sunny, warm) but for running it’s actually been kind of nice.
After last Sunday’s run my right leg felt a bit stiff/sore over the next few days and even my daily walks were slower. I opted to take a week off and so didn’t run again until today. It seems to have had the desired effect as my pace is back to where it was prior to last Sunday and the right leg, although again stiff and a little sore, recovered quickly.
The first km was a decent and measured pace then the next two I fell off quite a bit before finding more pep for the 4th and 5th km. I ended with a pace of 5:38/km, basically equaling my best post-recovery runs. My plan right now is to do a pair of 5Ks over the week then try a 7K next weekend. We shall see how the week progresses.
As alluded to above, conditions were pleasant, 21ºC and little wind. The trail was a bit muddy in spots from an overnight rain and I had to navigate a few puddle remnants but the worst part was the South Shore trail. Park crews starting work on resurfacing it on July 4 and so far the main work has involved running heavy equipment over the trail, leaving huge, ankle-breaking ruts and dips. I nipped around those. Fortunately if I choose to run clockwise or do a full 10K it looks like I can use the same Freeway trail detour I ran in 2012 when they replaced the first boardwalk to entirely bypass the resurfacing work, at the cost of a longer run and a good stretch through an area completely without cover (not a real concern, given the amount of sun we’ve seen so far. A lightning strike is probably a greater risk than sunstroke at this point).
There was some Rocky-something Women’s Run taking place, hence the title of today’s post. It must have been nearing the end because by the time I got back to the dam the person standing there in Official Cheering Capacity had packed up and left. I felt a little guilty passing by so many other joggers but they were there for a good cause and I remember how hard it can be to run when you don’t do it regularly. In fact, on today’s run my mind shifted from the right knee area feeling stiff to more “hey, a week off does seem to affect your cardio” as the last few km, despite being faster, were also more effort.
In all, decent progress and encouraging to see no lingering ill effects in the aftermath of last week’s slowdown.
Run 435 Average pace: 5:44/km
Location: Burnaby Lake (CCW)
Distance: 5.08 km
Time: 29:10
Weather: Sunny
Temp: 23-24ºC
Wind: moderate to strong
BPM: 162
Stride: n/a
Weight: 160.1 pounds
Total distance to date: 3487
Device used: Apple Watch and iPhone 6
Today was the first post-recovery run with a normal downtime of one day between runs and the results were about what I expected. The muscles in the right leg were a little stiffer, I was a bit slower but recovered quickly again. It was also sunny and much warmer than on Friday, though a strong breeze offset that somewhat.
My BPM was also down again, to 162, another promising sign.
After I finished the run I was heading up the final hill to the dam and a guy who had run past me came down from the fountain there and warned me and another nearby guy that there was a bear. He didn’t specify where, precisely, but it seemed to be somewhere across the dam, as the runner was heading in the opposite direction. The other guy said he’d lived in the area for thirty years and the idea of bears would have been inconceivable back in the day. Since crossing the dam was required for me to get home without a long detour, I and the other guy slowly made our way across the dam. I pointed out someone approaching from the right and then more people from the left. It seemed unlikely that these people would be strolling so casually in the obvious presence of a bear.
“The bear would eat the kid,” the other guy said, gesturing to the family approaching from the left, as if to assure me. I continued on, keeping alert but remaining bear-free for the rest of my walk home. I hope to remain bear-free as if I’m on an actual run and encounter a bear I will already be engaged in about the worst possible activity for bear encounters. “But I’m just jogging!” is unlikely to be persuasive.
Meanwhile, I am planning on continuing my regular running schedule, so will see how Tuesday goes. According to the forecast I will not have to worry about it being Africa hot. 😛
Run 434 Average pace: 5:37/km
Location: Burnaby Lake (CCW)
Distance: 5.16 km
Time: 28:15
Weather: Overcast
Temp: 17-19ºC
Wind: light
BPM: 166
Stride: n/a
Weight: 160.1 pounds
Total distance to date: 3482
Device used: Apple Watch and iPhone 6
Also unofficial walk-your-dog-unleashed day based on the number of people I saw with their dogs off-leash (nearly every dog I saw).
Today was my second run after the six weeks off and the weather was near-perfect, though a bit poopy if you were just looking to go outside to celebrate Canada Day. The temperature stayed in the high teens and the sky was cloudy, making it a lot more comfortable than last Sunday’s run in the sun with unseasonably high temperatures.
I again worked to maintain a steady but not fast pace and the conditions allowed me to do so more easily today. I ended with a pace of 5:37/km, besting Sunday’s pace by 14 seconds. My BPM were also down to 166 from 169–still higher than what I’d expect when I’m conditioned but about right for this early in my renewed running.
My big concern was The Leg. The calf and muscles behind the knee (not the knee itself) of the right leg began to feel a bit sore midway through the run but the soreness peaked early, never getting worse nor getting bad enough to affect my pace. Even better, the soreness disappeared on the nine km walk back home, which was done at a fairly brisk clip of 8:42/km. I am pleased by this result, though I’d have preferred no soreness at all. I’m guessing I’d have needed to sit out for two to four months to guarantee that.
Still, I am happy with the progress made. I am tentatively planning on a third run on Sunday so we’ll see if things stay the same or improve. If they get worse instead I will be sad and make a sad face.
Run 433 Average pace: 5:51/km
Location: Burnaby Lake (CW)
Distance: 5.26 km
Time: 30:50
Weather: Sunny
Temp: 21-26ºC
Wind: light
BPM: 169
Stride: n/a
Weight: 161.1 pounds
Total distance to date: 3477
Device used: Apple Watch and iPhone 6
I held off running for longer than planned due to a combination of weather (resuming runs in the rain makes for fine alliteration but it’s hard to motivate yourself to begin again while getting soaked) and general trepidation (mainly the fear of resuming too soon and risking aggravation of injury).
But today I finally committed to myself to head out on a basic 5K for the first time in six weeks.
I started by sleeping in. Whoops.
I eventually headed out around noon and started the run clockwise at Burnaby Lake around 12:30. Today also happened to be the day the summer switch got flipped back to ON and it was 21ºC when I started and rose to 26º by the end. It felt quite warm and I was thirsty and sluggish and the idea of aggravating injuries seemed the stuff of fantasy because I felt like I was barely moving.
My pace turned out to be 5:51/km, ten seconds slower than my last run but in line with what I’d expect after the month and a half of inactivity. My heart rate was up significantly, from 160 bpm on the previous run to 169 bpm today, but that can be attributed to the heat and greater overall strain in running.
On the plus side the only negative effect was my left foot feeling a little sore but not enough to slow me down or really make a difference. It was more like an annoying bug you can’t swat away. That analogy sucks but mainly it wasn’t an issue. I did not feel any other pain or soreness during or after the run, so that was encouraging.
The current plan is to resume a regular set of 5K runs and see how they go and eventually move back to 10K. I’ll try another 5K on Tuesday and see if it goes well. If so then yay. If not, then boo. It’s pretty simple.
The trail was in good condition overall, most of the puddles having dried up after recent rains–except for one giant puddle that was hidden around the corner, at the end of the path that leads out to the athletic fields. This puddle was big enough to be unavoidable and had the curious effect of leaving my feet utterly soaked even as I felt as parched as a nomad wandering the desert without a handy bottle of Gatorade.
Overall I am pleased that I got through and got through without any pain. We will see what Tuesday brings.
Run 432 Average pace: 5:41/km
Location: Burnaby Lake (CW)
Distance: 10.01 km
Time: 56:57
Weather: Cloudy
Temp: 15ºC
Wind: light
BPM: 160
Stride: n/a
Weight: 162.9 pounds
Total distance to date: 3472
Device used: Apple Watch and iPhone 6
The FIRE DANGER signs are already up on the Brunette River trail and at Burnaby Lake, the earliest I’ve ever seen them, another sign (or two) that the climate is changing. It feels like summer has shifted forward by about a month.
Ironically, it was cloudy and cool today and we may get a shower or two soon, so the signs may come back down pretty quickly. In the meantime, the cooler weather made for pleasant running conditions.
As has been the case of late, I headed out with great trepidation, concerned about The Leg. I took a pre-emptive Advil before leaving and the walk to the lake was of no great consequence. My plan was still the same as weeks past, to maintain a steady but not speedy pace, to be as gentle as one can be when spending 50+ minutes pounding your feet on a gravel and dirt trail.
The first few km were fine and I was cautiously optimistic, but I’ve seen this happen before, only to get hit by the persistent aching shortly after.
Which is what happened. I adjusted my pace down and mulled ending the run at 5K. Instead I pushed on and in the end I don’t feel any worse for having done so. The soreness extended from the hip through the knee (though the knee itself was fine) and into the calves. The ankle, which I had previously feared may be injured, was fine, to my great relief.
The soreness is different than pain. Pain is not just unpleasant to run with, it debilitates. It makes you stop if you’re smart (I’m mostly smart) because it’s your body telling you something is broken and you need to lay off so the healing can begin. This refers to actual physical healing, not the kind politicians talk about. Persistently sore muscles simply make the run more unpleasant and tiring.
In the end I finished with a pace of 5:41/km, my second best pace for a 10K this year. This was not my intention, though at one point near the end I picked up the pace because it felt like doing so was shifting my gait enough to make the aches more tolerable. Looking at the splits, my pace is all over the place, a veritable roller coaster. I can’t say I noticed this while running, but it seems my body was making adjustments on a kind of auto-pilot. Cardio-wise I felt good for the entire run. If my right leg matched my cardio I’d probably feel like a super-powered being while jogging.
The trail was a lot less crowded due to the clouds, which was nice. There were stretches where I didn’t encounter anyone for several minutes. This may not seem like much but given the traffic the lake gets, it’s quite noticeable when you experience it. I wonder how it would feel to do an entire run without seeing anyone else. Would it feel spooky? Weird? Indescribably pleasant?
If seeing something cute at the end of a run is a good omen I should be set for the rest of the summer. Having just finished and walking toward the dam, I spotted a goose about to cross my path, heading to the river. Normally this close proximity would result in the goose hissing at me and possibly flapping its wings in a menacing gesture, as humans aren’t supposed to be part of goose planet and why are we here, anyway? Instead it continued to waddle across the trail. I gave it room and noticed about half a dozen goslings trailing behind it, with another adult goose bringing up the rear, acting as shepherd. It was adorable. It almost made me like geese. But not quite.
I’m going to use the runs this week to make a determination over whether to continue or take some real time off to allow proper healing to take place. So far things don’t seem to be getting worse, but if they’re getting better the pace may be a bit too slow to really count. I don’t want to take time off as this is peak running season, but if I do that should still give me time for the second half of summer. We shall see.
Run 431 Average pace: 5:28/km
Location: Brunette River trail
Distance: 5.01 km
Time: 27:24
Weather: Sunny
Temp: 20ºC
Wind: light
BPM: 157
Stride: n/a
Weight: 163.2 pounds
Total distance to date: 3462
Device used: Apple Watch and iPhone 6
After a week without runs (skipping Sunday and Tuesday) I decided to try out a mild 5K along the river tonight.
It went…okay. I improved my pace over my previous 5K by seven seconds, although 5:28/km is just a tad on the pokey side at this point in the season. The right leg felt sore but was tolerable and doesn’t feel any worse post-run. There were about four times during the run where my weight seemed to shift into the magic “no load-bearing weight” zone and the right leg would want to fold up. Keeping pace allowed me to plow through these brief, albeit unpleasant moments. Paradoxically, it seemed easier to not hit these points by running faster, as my gait would lengthen and change enough to avoid hitting that especially sensitive spot around the ankle.
Overall, I don’t regret going out and I don’t think I’m any worse for it. The run was not exactly fun, though. On the plus side, the weather was faboo, another eerily summer-like evening long before actual summer arrives. I know it’s probably just a foretelling of the doom to come as global warming ramps up, but it’s still nice for now.
I’m planning to go out again on Sunday but will wait until then to make a final call. If by Sunday my leg has inflamed to twice its regular size and causes enough pain to result in spontaneous blackouts I’ll probably skip the run and eat apple strudel instead.
