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.
Run 426 Average pace: 5:30/km
Location: Brunette River trail and Burnaby Lake CCW
Distance: 7.02 km
Time: 38:38
Weather: Cloudy
Temp: 14ºC
Wind: light
BPM: 158
Stride: n/a
Weight: 163.9 pounds
Total distance to date: 3432
Device used: Apple Watch and iPhone 6
I was nodding off coming home from work on the SkyTrain today. It started fairly early, my head drooping somewhere between Main Street and Broadway stations. It was a run night and I wanted a nap night instead.
But I got home, had a slice of toast and peanut butter for fuel, changed and headed out for my first longer evening run, a 7K route ending near Still Creek at Burnaby Lake. I stretched before starting and encountered no issues on the run. Being both cloudy, cool and early evening, it was fairly quiet on the trail.
My overall pace of 5:30/km is right between my better 5K and 10K times, with the first km being close to breaking the 5 minute mark at 5:06 (I was not trying to break this mark, as steady ‘n safe remains my preferred run style for now).
When I finish this route I usually walk toward the Burnaby Lake SkyTrain station then do a little jog on the overpass, which is this thingy here:
It doesn’t look very tall and it’s not, really, but there’s something about the curving incline at the start (as you approach from Burnaby Lake) that triggers my latent acrophobia, so I usually dart over it. Tonight was the first time in awhile when I did not slow down nor feel winded after sprinting up the incline. Progress! I then missed the train, which arrived as I sprinted but left before I could close the gap. At least the fare gate played nice with my sweaty Compass card.
Overall, this was a pleasant run without surprises, either good or bad. I’ll take it.
Run 425 Average pace: 5:35/km
Location: Burnaby Lake CW
Distance: 10.01 km
Time: 56:01
Weather: Sun and cloud
Temp: 12ºC
Wind: moderate to strong
BPM: 163
Stride: n/a
Weight: 164.5 pounds
Total distance to date: 3425
Device used: Apple Watch and iPhone 6
Today was not a pseudo-summer day. In fact it was slightly cooler than normal. Such is life on a planet where the climate is pretty much doing whatever it wants these days. A good breeze convinced me to wear a long-sleeved shirt and it proved wise, even when the sun did pop out occasionally afterward.
I made an effort to run earlier and did a little better that usual on Sunday, wrapping the run up by 11:29. There were probably fewer walkers but there were even more runners. I had to wait for two to finish just to use the potty (note: they went separately). I spotted one or two dogs off-leash but most were secure and a number were jogging alongside their owners, which can look anywhere from cute to “I think that dog is about to expire.”
I again started with a deliberate pace in mind (and stretched before heading out). Just as I was reaching the bridge at Deer Lake Brook, my right leg started to hurt. Not a lot but enough to raise a tiny red flag. I moderated my pace and that seemed to help. Around 500 m later I bunched up with several other runners. One woman in particular was pretty much matching my pace so I had to quickly decide to either reduce my speed to let her get ahead and create a gap between us, or speed up, pass her and maintain speed long enough to create the same gap. The latter would be tougher and I was mindful of The Leg.
Still, that’s the way I went. But I did something a little different as I sped up–I lengthened my stride (this is where the TomTom would have been handy as I’d be able to see where it changed and by how much). My idea was to increase my speed without unduly straining my legs by increasing my stride without overextending it. I think it actually worked! For a time I felt lighter and faster and it was kind of neat. Then I got tired, the woman began gaining ground and before I was humbled by her sprinting by, we reached a split in the trail and she hooked left away from the lake.
The most surprising part of the run came at the end when I checked my time and pace. BPM was nearly identical to the last 10K but my total time was faster by a whopping 2:35 minutes. My average pace went from 5:50/km to 5:35/km. I’m not sure how I managed this dramatic improvement except the first km was zippier than normal at 5:10/km and the 5km mark was also significantly faster than the km before and after–this is where I turned on UltraPace mode. I was definitely beginning to tire in the last km but held it together long enough to keep the overall pace up.
Despite the warning signs from The Leg, this was still a very nice run. I will keep stretching and do what I can to minimize the risk of yet another injury.
Run 424 Average pace: 5:22/km
Location: Brunette River trail
Distance: 5.02 km
Time: 27:02
Weather: Sun and high cloud
Temp: 19ºC
Wind: low
BPM: 158
Stride: n/a
Weight: 166.9 pounds
Total distance to date: 3415
Device used: Apple Watch and iPhone 6
Another curiously warm early evening run. My goal was the same as it has been the last few runs, which is to maintain a steady but not especially blazing pace, all the better to keep my lower body intact. I figured since it was actually for-real warm out that I might naturally run slower anyway.
I was wrong. Instead, although I was fairly steady, I improved to an overall pace of 5:22/km, my best for a 5K this year. The right leg felt slightly creaky but not actually sore. Paradoxically, my BPM was back down again, to 158. I guess my body is finally getting used to running again.
Also, no dogs. Yay. Sorry, dogs, you’re just a tad too unpredictable in your unleashed state, which many of your silly owners leave you in.
Not much else to report, just generally pleased again by the results.
Note: The original post showed the temperature as 194ºC. This has been corrected to 19ºC. Running in temperatures approaching 200 Celsius is neither recommended nor endorsed.
Run 423 Average pace: 5:50/km
Location: Burnaby Lake CCW
Distance: 10.02 km
Time: 58:36
Weather: Sun and high cloud
Temp: 14ºC
Wind: low
BPM: 162
Stride: n/a
Weight: 166.2 pounds
Total distance to date: 3410
Device used: Apple Watch and iPhone 6
It was sunny and warm today and despite the official reported temperature of 14ºC both at the beginning and end of the run, I’m pretty sure the watch was being kooky and it was warmer than that, probably closer to 16 or 18. It was not overly warm, though, just enough to get a very light sweat going.
Today was the actual Vancouver Sun Run so I wasn’t sure how it would affect crowds at the lake. As it turns out there were quite a few people, walkers and joggers alike. And one cyclist who zoomed past me on the Avalon Trail. Grr. There were a few minor incidents of trail-clogging but nothing significant. The side trails proved to be a good choice today as I encountered no one on all three (note, unless otherwise stated, a full 10K loop of the lake will always include the three side trails as they generally get a lot less traffic).
My pace was a lot more deliberate vs. last Sunday as I didn’t want a repeat of the soreness in the upper right leg and on that count, I was successful, as the leg felt much better. I ended up only two seconds off last Sunday, which is still ahead of most of my longer runs this year, so it’s all good.
I also successfully changed music using Siri mid-run. This always feels like a major triumph to me because I expect Siri to automatically garble anything I say while jogging. Stranger still, I felt three of the ten taps that mark off the kilometers while running, the most ever. I also got an annoying Slack notification mid-run and am a bit puzzled why it practically vibrates the bone in my wrist while the ones specifically for running are these minimalist little taps. It seems legitimately backward. I’d say there’s probably a setting but the watch actually has very few and I’ve already turned all the “taptics” up to 11.
The left foot felt a little sore on the walk back but nothing major. My BPM was up slightly from the previous 10K but that is almost certainly due to the warmer weather and greater exertion required.
Overall, I am pleased with today’s effort. I’m also beginning to stretch now in an effort to reduce further injury. I’ll be sure to report any ironic stretching-related injuries here.
Run 422 Average pace: 5:26/km
Location: Brunette River trail
Distance: 5.03 km
Time: 27:27
Weather: Sun and cloud
Temp: 12ºC
Wind: moderate to high
BPM: 159
Stride: n/a
Weight: 167.3 pounds
Total distance to date: 3399
Device used: Apple Watch and iPhone 6
After the soreness of Sunday and the weird explosion of pain Tuesday morning, I headed out for tonight’s run with a bit of trepidation. Fortunately the right leg held up and only felt a bit stiff afterward.
It was brisk and a good breeze was blowing but it made no difference once I got started and got all sweaty and junk. I deliberately used caution, aiming for a slower but steady pace and in the end I paradoxically beat my last 5K pace (a statistical tie at 5:26/km but still). My BPM also dropped back down to 159, It seems the key to a good run is to not be stupid and macho. Who knew?
Run 421 Average pace: 5:48/km
Location: Burnaby Lake CW
Distance: 10.03 km
Time: 58:15
Weather: Cloudy
Temp: 11ºC
Wind: low
BPM: 161
Stride: n/a
Weight: 165.6 pounds
Total distance to date: 3394
Device used: Apple Watch and iPhone 6
Today I planned an 8K run then just before starting I thought I remembered today was Sun Run day so I wanted to participate by proxy and ended up doing my first 10K run of the year.
The Sun Run is on April 17th.
The weather was cooler and cloudy, which was actually nice for a longer run. I started out feeling comfy but by the midway point my right hip/groin was starting to ache. After several km it seemed to peak and then settled down into more of a distraction. To compensate my left calf/shin started to hurt. Clearly my legs are still adjusting to this whole regular running thing again.
By the end of the run the left leg was fine but the right hip still felt sore. It still feels a bit sore even now as I write this at 8 p.m., some eight hours after the run. It’s feeling better all the time, so I’m not overly concerned…yet.
The good news, though, is my pace was even better than last week’s 8K, breaking the 5:50/km mark for the first time this year at 5:48/km and in terms of cardio I never felt I was laboring or uncomfortable.
This also marked my first completely hands-free run. I started my music and run via Siri and when the music ended and I was still running, I was able to successfully tell Siri to start playing another album, proving technology can still be awfully handy at times, while also demonstrating that despite being in the middle of a run, I was able to speak and still be understood, as opposed to hoarsely gasping out gibberish while I struggled to keep moving.
Strangely, for the first time during a run I felt the tap from the watch indicating another km completed, but only once at the 3K mark. Why I felt it then and then only I cannot say.
The conditions attracted a lot of runners, some walkers (the human kind, not AT-STs) and one little kid shakily riding his bike downhill toward me. Parents, this is why bikes aren’t allowed on the trail. There were also a few dogs sans leash but fortunately no incidents to report.
Despite the sore hip, I’m still pleased overall that I’ve once again hit the 10K mark. I’m not overly concerned about speed or PRs as I was in the past so my main focus going forward is on staying comfortable, injury-free and getting out regularly, rather than going faster and faster until I blow something and sit out for another four to six months.
Run 420 Average pace: 5:27/km
Location: Brunette River trail
Distance: 5.01 km
Time: 27:24
Weather: Sunny
Temp: 16ºC
Wind: low
BPM: 158
Stride: n/a
Weight: 168.6 pounds
Total distance to date: 3384
Device used: Apple Watch and iPhone 6
A runner’s high, that is.
The early summer-like conditions returned and tonight’s run was close enough in terms of time/pace for me to call it a draw in comparison to Tuesday. On the improved side, my right leg did not bother me and I generally felt more comfortable and relaxed.
My BPM was up slightly at 158 but it’s still well below where it has been, so this may in fact not be an anomaly.
Only one dog off-leash tonight and it was reasonably well-behaved. I still secretly gave the owner a dirty look.
There’s not much to add so for a delightful change of pace I will not pad things out unnecessarily.
Run 419 Average pace: 5:25/km
Location: Brunette River trail
Distance: 5.04 km
Time: 27:21
Weather: Overcast, some drizzle
Temp: 10-11ºC
Wind: low
BPM: 154
Stride: n/a
Weight: 166.6 pounds
Total distance to date: 3379
Device used: Apple Watch and iPhone 6
The weirdly warm weather went away today and I ran under overcast skies, with temperatures hovering around 10 degrees or so. It was a bit drizzly at times but fortunately the rain held off and my nipples were saved*.
A few nice things about the run: In terms of cardio, I actually felt quite comfortable for most of the jog, falling into a steady pace fairly quickly. I bested my previous 5K pace by three seconds. My heart rate dropped an unusually large amount, from 165 BPM to 154 BPM. It seems suspiciously low compared to all the other runs but maybe I really was that much more in the proverbial zone.
Where I wasn’t in the zone was with my right leg. I could feel the muscles pulling and it felt a bit sore through much of the run. It’s fine now and didn’t hurt at all on the walk back but it is a reminder that I need to keep stretching and remain flexible to prevent injury.
Considering I nearly nodded off on the commute home from work and felt little motivation to run at all, I’m rather pleased by tonight’s results.
Oh, and I’ve been offered replacement Speedgoats. I look forward to runs soon where the color of the shoe and the color of my socks remain independent of each other.
