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.
Run 430 Average pace: 5:35/km
Location: Langara Golf Course trail (CCW)
Distance: 5.00 km
Time: 28:02
Weather: Sun with some cloud
Temp: 14ºC
Wind: light
BPM: 156
Stride: n/a
Weight: 164 pounds
Total distance to date: 3457
Device used: Apple Watch and iPhone 6
Straight-up, the right leg hurt on this run. At times it felt almost normal, at others I shifted just so on it and it almost felt like it might buckle. The good news is that while I can still feel it a little some hours later it’s not anywhere close to the pain of last August (it just feels a bit sore now) and stretching both before and after the run likewise did not cause any sort of pain.
Still, it is worrying. I will be very cautious on Sunday’s run and will stretch and do helpful stuff in the meantime.
The run itself felt very similar to the first one in terms of where I slowed and quickened my pace but overall the right leg left me with a more sluggish pace of 5:35/km vs. the first run with 5:26/km. Cardio-wise I probably felt a little better.
Weather-wise, it was entirely pleasant, with sun and a light breeze. The whole thing would have been fine if not for the leg. The large amount of uphill running is very different and a lot more demanding than my usual runs, though, so I suspect that was a factor in how the leg felt, too.
UPDATE, August 21, 2022: Updated to add more tags for easier searching, as this is one that features my late Tom Tom Runner Cardio watch.
Run 429 Average pace: 5:23/km Location: Brunette River trail Distance: 5.03 km Time: 27:10 Weather: Cloudy Temp: 17ºC Wind: light to moderate BPM: 156 Stride: 182 Weight: 164.1 pounds Total distance to date: 3452 Device used: Apple Watch and iPhone 6 and TomTom Runner Cardio
Tonight I headed out for a cautious run, with clouds overhead but otherwise unseasonably mild and with a nice breeze to keep things from getting too warm, which is not something you normally worry about here on May 3rd.
I also did my first Apple Watch vs. TomTom Runner Cardio test, wearing the Watch on my left wrist as per usual and the TomTom on my right wrist. I probably looked like a dork but that’s okay. Also, anyone who thinks the Apple Watch is bulky should really compare it to something like the TomTom because the Apple Watch looks downright petite next to it.
The results between the two devices were not outlandishly different but they were different. The actual timing of the run on each device is slightly shifted because I bobbled the start time on the Watch when Siri wouldn’t cooperate but the TomTom had already started tracking.
Stats:
Apple Watch
TomTom Runner Cardio
Time
27:10
26:42
Average pace
5:23/km
5:18/km
BPM
156
154
Distance
5:03 km
5:03 km
Calories
331
367
The biggest difference for me is pace. I haven’t looked into it but I suspect the Apple Watch is doing some kind of manipulation of the data where the TomTom simply presents it raw, as it was recorded (and is more accurate from that perspective). The TomTom is also hooked into my Strava and Nike+ accounts and each of those also interpreted the pace differently:
TomTom Runner Cardio
5:18/km
Apple Watch
5:23/km
Strava
5:27/km
Nike+
5:31/km
I’m officially™ going with the Apple Watch since I’ve been using it regularly and it still makes me look reasonably zippy.
As for the actual run, I set out a relatively gentle pace and this is reflected by the TomTom’s stride stat of 182. This is steps per minute and the ideal zone for most runners is between 160 and 190. Being at the upper end reflects the cautious approach I took, minimizing how much I stretched out as I ran. Surprisingly my pace was still essentially tied with my previous best 5K this year.
The right leg still felt a bit sore, especially around the upper area, but not enough to make running painful. By comparison, tonight’s run felt a lot more comfortable than Sunday’s.
I may try the dual-wielding watches again on Thursday if I run the Langara trail, as I’m curious to see the pace breakdown on a map. If Apple adds maps to the Fitness app, I would probably never switch away from it.
For tonight’s run, I’m pleased that I was able to get through without the right leg feeling worse and, in fact, feeling a bit better. I am guardedly hopeful that the muscles will heal up as I continue to run not like a cheetah.
Run 428 Average pace: 5:45/km
Location: Burnaby Lake (CCW)
Distance: 10.01 km
Time: 57:39
Weather: Suny and warm
Temp: 16-20ºC
Wind: light
BPM: 159
Stride: n/a
Weight: 164.1 pounds
Total distance to date: 3447
Device used: Apple Watch and iPhone 6
I had two concerns going into today’s run, one entirely cosmetic, the other a little more substantial.
The cosmetic one concerned my new shoes and the potential for “color migration.” The more significant concern was how my right leg would feel as it started feeling sore after last Tuesday’s run and has been a bit sore since.
There’s good news, iffy news and bad news.
Good news: I made it through the entire run and walk back. Although my pace was off last Sunday’s spectacularly fast average, at 5:45/km it was still better than previous runs despite the soreness. My more deliberate pace also meant a BPM on the lower side at 159.
Iffy news: The first few km the leg felt fine but starting aching during the 3-4 km stretch. I briefly thought of shortening the run to a 5K. I pressed on and somewhere around the 5-6K mark the endorphins kicked in and it didn’t feel too bad. It continued to not feel bad the rest of the way and I kept on at a steady pace through to the end. The soreness extends beyond the injury of last year, with what feels like multiple muscles affected. The good news is none of this comes anywhere close to the blowout that happened last August where I experienced very sharp pain that actively inhibited my ability to run altogether. It just aches like muscles that have been worked a bit harder than is ideal.
I’m hoping that by stretching and being careful not to push that the muscles will continue to slowly improve while I still run. I’ll take time off if I need to but I’m hoping that won’t be necessary.
Bad news: The new Speedgoats are a complete bust. Not only did the color bleed, it’s even worse than the first pair. My socks look like they’ve been tattooed or branded:
On top of that, the right shoe was chafing against one of my toes, leaving the skin raw. It actually hurt more than my leg. At this point I would refuse another replacement pair. I’ll just put up with these until the bleeding stops (8 or 9 runs) and then get a different brand next time. This sort of quality control (“lol quality control??”) is not acceptable.
I got out fairly early, starting the run at 9:53 a.m. It was already 16ºC and went up to 20 by the end of the run. I actually felt sweat run down my face, not something I normally expect for the first day of May.
The trail was not overly crowded and I’d say there may have been slightly more runners than walkers. Apparently some event was taking place at the rowing pavilion or nearby as its parking lot was completely full. Whatever it was, all the people were squirreled away off the trail, which was okay by me.
I’m not sure what to expect on Tuesday’s run and haven’t decided if I’ll try the less familiar Langara trail or go back to the Brunette River trail, which is a gentler run.
UPDATE, August 21, 2022: Replaced golf course image with newer, larger image, added some additional tags.
Run 427 Average pace: 5:26/km Location: Langara Golf Course trail (CCW) Distance: 5.05 km Time: 27:32 Weather: Sun and cloud Temp: 15ºC Wind: light BPM: 160 Stride: n/a Weight: 163.9 pounds Total distance to date: 3437 Device used: Apple Watch and iPhone 6
For the first time since last June I ran somewhere new. It was somewhat exciting!
I have long thought about running the trail around the Langara Golf Course. It’s next to my workplace, which means during the week I can run at lunch and not have to spend part of the evening jogging when I’d much rather be loafing. The course is just long enough at 2.7 km that I don’t get the sensation of running in circles, which sometimes happened with China Creek Park’s 550 m loop. Except for a small paved stretch near the tennis courts, it’s a combination of packed dirt and gravel.
On the negative side, there is always the chance of getting clobbered by a stray golf ball.
You can see parts of the trail below but most of it is hidden by trees (image taken from Google Maps):
Langara Trail
Running counter-clockwise (as I did), the lower-right corner is where the trail starts sloping uphill. It’s not a steep incline but it is longer than the ones I experience at Burnaby Lake. My first loop my legs felt ablaze as I tried to maintain speed. My second loop I was in more of a rhythm and handled it better. I will likely use my TomTom on the next run so I can get an actual map showing where my pace goes from “yay fast!” to “legs now hate me forever.” I should point out that the left (west) side of the trail is almost completely on a similar but downward slope, which is almost a zany treat for a runner.
My right leg felt a bit sore afterward (and felt a bit sore after Tuesday’s run, though it felt fine on the run itself). I’m not too concerned as I am stretching before and after runs now and it doesn’t feel like the muscles are on the verge of being blown out. I am prepared to eat crow (or possibly a running shoe) on this if I am proven wrong, however.
With a new course, I wasn’t sure what to expect and it felt like I started too fast. It took me probably half the run to really settle into a comfortable pace and the uphill portion is going to be a drag on my times until I get used to it. Overall, though, I was pleased by the effort and my average pace of 5:26/km was in line with my other recent 5K runs.
And I indeed enjoyed some sweet, sweet loafing tonight.
