View from Cariboo Dam, pre-run. Slightly shifted to the right for a better view.
I missed two runs last week for not-great reasons, so I was determined to get out today, and I did!
As I headed out, the sky was overcast but it was already 20C. By the time I started my run, it had mostly cleared up, but the temperature actually stayed 20C, though it was a tad humid at 74%. Despite missing a few runs, I didn’t encounter any issues.
I adopted a more moderate pace and while I did beat my pace of a week ago by posting 6:05/km, it was still a bit pokey. I will probably start putting in a bit more effort next week, as the rest of this week looks Africa hot.
Speaking of hot, I took advantage of the fountain by the dam pre-run, the one by the playground post-run and the one at the Nature House, which is situated about three km after where I ended my run. It was, as they say, more the humidity than the heat.
There were people about, including one person running with a dog off-leash (tip: this is not a good idea), though the dog was at least focused. It seemed there was a fair amount of coyote poop about. I think. I am not a wild animal poop expert. But there were definitely piles of berry pits on the trail in poop-like piles.
In any case, it was good to be be back out.
Still Creek, post-run.
Stats:
Run 941 Average pace: 6:05/km Training status: Productive Location: Burnaby Lake (CW) Start: 10:07 a.m. Distance: 5.03 km Time: 30:34 Weather: Mostly sunny Temp: 20°C Humidity: 74-70% Wind: light to moderate BPM: 152 Weight: 167.6 Total distance to date: 6,537.5 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: ASICS Trabuco Terra 2 (132.5/275.5/408)
I pondered what to do today: Regular 5K? Wee 2.5K? 5K but short loop? In the end, I did a regular 5K but adopted a more moderate pace from the outset–the first km was a leisurely 6:13/km and I was remarkably consistent, only picking up the pace a bit for the final lap and ending with an overall pace of 6:11/km. Slower than usual, but it was also warmer and I am clearly not at 100% capacity for stamina post-chest cold yet.
I didn’t have any issues, though, thanks to the more modest pace.
A snake almost got squished, though, as the title notes. I was running through one of those patchy sun/shade areas and did not see a garter snake sunning itself in one of the sunny patches until the last moment. I lengthened my stride into a ind of step/jump to get over it, and it was only as I passed above that the snake finally moved and slithered off the trail. A lucky snake!
Large stretches of the run were curiously quiet, too. I don’t think I saw anyone else on the trail for the first 3 km, then a bunch of people appeared on the Cottonwood Trail, where we all baked a little in the unrelenting sun (don’t worry, showers are called for tomorrow).
I also took a brief break at the Nature House, about halfway through the run, to get a drink at the fountain. This had no appreciable effect on my pace, good or bad.
Overall, it was nice to get back to my regular routine, but this is the most tired I’ve felt post-run in a good while.
View from Deer Lake Brook bridge, post-run.
Stats:
Run 940 Average pace: 6:11/km Training status: Productive Location: Burnaby Lake (CCW) Start: 10:08 a.m. Distance: 5.03 km Time: 31:08 Weather: Sunny Temp: 21-22°C Humidity: 66-62% Wind: light BPM: 151 Weight: 165.8 Total distance to date: 6,532.5 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: ASICS Trabuco Terra 2 (127.5/262.5/390)
View from Cariboo Dam, pre-run: Warm, but pleasant.
Last Saturday, I got what turned out to be an early summer chest cold. How? No idea. Maybe I should stay in a giant plastic ball when I go outside. Anyway, this meant my chest got congested and I spent a lot of time coughing and trying not to cough. Monday and Wednesday’s runs were scrubbed, but I had tentative hope for Friday.
Friday is today and while I no longer sound like I’m going through puberty and the congestion is definitely clearing up, I originally planned to just walk to the lake and back, to get some exercise. Instead, I ended up doing a short 2.5K run, which seemed about right.
I managed a respectable pace of 5:45/km and a BPM of 150, which is a little higher than of late, but with good reason (and it’s still fine, even if I was totes healthy).
It was still humid enough that the sun was not an issue, and tree canopy shielded me much of the time, anyway. I made it almost to the first boardwalk, then turned around at about the 1.5 km mark, so I wouldn’t have far to walk back. I didn’t experience any issues and saw a garter snake sunning itself on the river trail afterward, which was nice. I crouched to take a photo and when I stood up, it slithered off. I felt bad, but maybe I saved its life by making it move and not getting run over by a mad cyclist.
In all, a nice way to wrap what was otherwise a not great week for exercise.
Garter snake sunning on the river trail, post-run (I ran, not the snake).
Stats:
Run 939 Average pace: 5:45/km Training status: Peaking Location: Burnaby Lake (CW, short loop) Start: 10:49 a.m. Distance: 2.50 km Time: 14:24 Weather: Sunny Temp: 20°C Humidity: 65% Wind: light BPM: 150 Weight: 167.1 Total distance to date: 6,527.5 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: ASICS Trabuco Terra 2 (122.5/249.5/372)
Today’s run was book ended by intermittent showers, but fortunately it stayed dry for the actual run itself. The continuing lousy early summer weather meant there were few people on the trail.
But I also started quite late, because I was very unmotivated in the morning. By the time I started the run, it was already just past 1 p.m. I didn’t have any particular plan, other than just doing a regular 5K to round out the week.
I started with a comfortable first km and a pace of 6:02/km. This seemed maybe too comfortable, so I picked it up, ending with a final lap of 5:27/km, a difference of 35 seconds between slowest and fastest km, probably one of the most extreme gaps I’ve ever had (hence the title).
Even with the stronger finish and a respectable overall pace of 5:47/km, my BPM was still only 147. It seems my stamina is finally getting better again, woo.
There’s not much else to report–no issues body-wise, no weird aberrations in the weather or on the trail. I did notice a very small tear in the upper of my left show. It’s possible it snagged on something, as the right shoe doesn’t have a mirror-image hole that would suggest a structural defect/weakness.
Onward to next week and possible days without rain.
Still Creek, post-run, with bonus honkers and hissers.
Stats:
Run 938 Average pace: 5:47/km Training status: Productive Location: Burnaby Lake (CCW) Start: 1:08 p.m. Distance: 5.03 km Time: 29:04 Weather: Cloudy Temp: 17°C Humidity: 72% Wind: light to moderate BPM: 147 Weight: 166.7 Total distance to date: 6,525 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: ASICS Trabuco Terra 2 (120/241.5/261.5)
Today’s run was also kind of weird, but generally not in weird ways that were also bad.
I ran two days in a row. This is definitely weird.
I ran 7.5 km. More on this below.
The weather promised clouds, but it actually showered for the first three km or so.
My OCD: I ran 2.5 km last night. This meant my total running distance now ended with .5 rather than a simple 5 or 0. This bugged my OCD, so I had to contemplate fixes to this:
I could run another 2.5K today to round up to a nice 5. But this would mean two short runs in a row.
I could run 5K and just ignore it for now.
I could run 7.5K, treat it as a prelude to running a full 10K and also sate my OCD at the same time.
I chose the latter option and so started at a slower pace than normal, to help conserve energy. I was also running with less recovery time than usual, too, though I had slept well.
The first km was 6:04/km and my pace stayed close to the six-minute mark for the first few km, then began improving. As I approached the fifth km, I kept the foot off the gas and just kept going. My pace remained pretty steady and I was mildly delighted to finish the full 7.5 km with a pace of 5:59/km.
I didn’t experience any issues, and my BPM was lower at 148. As mentioned, it lightly showered for the first 15 minutes or so, but the tree canopy mostly shielded me from the rain, and then it stopped. Later a bit of a breeze came up, but by then it felt kind of nice.
In terms of conditions, they were generally fine, but the weather meant I mostly encountered other joggers. I had to do a jump over a puddle on a narrow part of the trail just past the 5K mark, but did so with gazelle-like reflexes. Well, maybe not gazelle-like, but I did make the jump. The trail was otherwise dry, and most of the hazards were the slugs drawn out by the un-summerlike weather.
Overall, I’m pleased with the results. I didn’t have any issue extending the run, so I’m hopefully in good shape for my eventual return to 10K. I also got caught up after having a run deficit for the week.
Brunette River, pre-run. Cloudy but still very warm.
This was weird.
I decided to complete my steps today, a non-run-day, by doing a short run on the river trail.
Unlike the last few days, it was much warmer today and was still 22C when I started. That was one weird part. It affected my pace, I’m sure, because I’m used to temperatures that are much cooler.
Another weird part was the time of day, which led to a different mix of people, namely lots of people and lots of off-leash dogs, including one that was constantly bolting far ahead of its owner. A jogger ahead of me seemed to turn around and come back earlier than expected and as I drew up to where he had been, I saw four people spread across the trail, with three dogs–all off-leash.
I turned around upon seeing this, and I suspect the other jogger did the same, unwilling to try getting through the gauntlet. Apparently the early evening is the time of dog owner rebellion. “No one tells me to leash my dog!”
Yet one more bit of weirdness: I believe running not long after dinner and forgetting to stretch resulted in a kind of cap on my speed, because I could feel a stitch threatening when I tried to go faster.
Overall, this seemed like a bad idea, but it makes morning runs look all the better.
Stats:
Run 936 Average pace: 5:53/km Training status: Productive Location: Brunette River Trail Start: 7:12 p.m. Distance: 2.50 km Time: 14:43 Weather: Cloudy Temp: 22°C Humidity: 60% Wind: light BPM: 139 Weight: 166.9 Total distance to date: 6,512.5 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: ASICS Trabuco Terra 2 (107.5/218/325.5)
View of Brunette River, pre-run. Clouds and imminent showers ahoy.
Today is the first day of summer, but it is also the first day in a while in which there was a real chance of precipitation during my run, so I opted to wait a bit before heading out into the cooler-than-normal and cloudy conditions.
As I walked down the river trail, I pondered what to do. Having to run/walk all the way around the lake and back in the rain would kind of suck, so maybe I could just run the river trail to reduce the risk? About halfway down the trail, the weather made up my mind for me by starting to shower. I immediately started my run.
The shower tapered off at nearly the same time I finished the run. I want to think this is just a coincidence and that the planet doesn’t actually hate me.
On the plus side, the run went well! I ignored the suggested workout and ran at a normal pace, which felt fine and comfortable. In fact, my overall pace of 5:42/km saw a BPM of only 147. Nice. The river trail is always a good place to feel better about your running.
I saw a few other runners on the trail and some soggy cyclists. One of the runners smiled at me with that, “Yep, great weather!” look in his eyes. It wasn’t that bad and since it did taper off, I was mostly dry by the time I got home. Thank you, wicking fabric!
Anyway, it was a wet but not entirely unpleasant end to the running week.
Another view of the river, post-run and post-shower.
Stats:
Run 935 Average pace: 5:42/km Training status: Maintaining Location: Brunette River Trail Start: 11:57 a.m. Distance: 5.03 km Time: 28:41 Weather: Cloudy, showers Temp: 14°C Humidity: 82-79% Wind: light BPM: 147 Weight: 168.2 Total distance to date: 6,510 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: ASICS Trabuco Terra 2 (105/215/320)
My Garmin Forerunner 255 has an option called Suggested Workout where it will…suggest a workout when you start an activity. I have this set to on, because I’m curious what the machine thinks I should be doing. I always dismiss it and run my usual 5K, but this morning, I decided to follow the suggested workout:
8.5 km/h for 35 minutes
This works out to an average pace of just over 7 minutes/km, which is significantly slower than my usual pace.
I started out a few hours later than usual, to hopefully avoid showers in the morning. That part worked, as it was actually mostly sunny for the run itself, but fortunately still with temperatures in the mid-teens.
As I started, I noted that the workout has its own display rather than the one I usually see, showing three things:
Current pace Countdown timer Distance
This was different, but OK. The countdown made it seem a little exciting. Only 30 minutes to go! Only ten minutes! Only 5!
But remember where I said 7 minutes/km is much slower than my usual pace? The first km, the watch kept scolding me: TOO FAST. It will let you get above the desired pace for a bit, but if you stay a certain level above the acceptable range for too long, you get the warning. When you drop back into the accepted range, the watch lets you know you have done this, then goes back to the regular countdown view.
Trying to maintain the same speed is hard. Trying to do it when on a trail that constantly twists, turns and dips adds to the challenge. Trying to do it when it’s so much slower than your usual pace is…aggravating.
But I persevered and for most of the rest of the way, the TOO FAST alarms didn’t pop up very often. When I got to the final km–where I usually apply the gas a bit–the warnings began popping up, and for the last 30 seconds or so I just ignored everything and ran.
When the countdown reached zero, I was told the workout was concluded, but the run keeps going after that until you end it. I ran just a bit farther to hit 5K and stopped.
I got a grade for my effort: 88%, which it deemed Good. If I had hewed closer to 8.5 km/h I would have rated higher. I was then asked to rate two aspects of the run:
The effort. I chose Light. I pondered briefly on Moderate, but Light was right, because I had to force myself repeatedly to run slower.
How I felt. I chose Strong, because the challenge was in not going too fast.
As you can see by the stats below, they are quite a bit outside the norm. My pace is 6:53/km (TOO FAST), which is over a minute slower than my previous run (5:46) and my BPM was a mere 141. No issues experienced on the run, of course, though I did have to dodge some glass on the trail around the 3K mark. Not sure what was up with that.
Overall, an interesting experiment, but one I am not eager to try again.
A chill pigeon at Piper Spit, post-run.
Stats:
Run 934 Average pace: 6:53/km Training status: Maintaining Location: Burnaby Lake (CW) Start: 11:17 a.m. Distance: 5.0 km Time: 34:25 Weather: Partly sunny Temp: 15-17°C Humidity: 83-76% Wind: light to moderate BPM: 141 Weight: 167.2 Total distance to date: 6,505 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: ASICS Trabuco Terra 2 (100/210/310)
View from Cariboo Dam, pre-run: Plesant conditions.
It was a little warmer today and a little less humid, but fine.
I did not have any particular goal, but when my first km came in at a somewhat leisurely 5:51/km, I decided to step up the speed a little and finished with a nice Monday overall pace of 5:46/km, with the last one being 5:30.
For the first 1.5 km I did not see anyone else–no runners, walkers, coyotes, bears, pigeons, penguins. Nothing! After that I saw some people, but surprisingly few joggers.
The run itself went without incident. When I pushed I didn’t feel like I was overexerting and my BPM was 152–lower than last Friday, to go with the lower speed. It’s all logical up in the hizzy, as the kids say1I suspect few, if any kids, actually say this..
Well, there was one incident. Around 3 km or so into the run, a bug hit my face, right near my mouth. I swiped at it and it came off on my hand. I think I had murdered it, or maybe it struck me with lethal force. Either way, I wiped the ex-bug on my shorts and kept going. The only other stuff that hit me was cottonwood dander, of which there is still a surprising amount floating about, kind of like the flakes of snow you see before the start of a snowstorm. There was also a pile of poop right in the middle of the trail about 6 km in, and I suspect it was left by a coyote or bear. Bear signs are all over. I’ve even though about wearing a bell to make noise, like people do with cats so they can’t indulge in their natural instinct to murder birds. In this case it would be more to let any bears know I’m coming, so please just move along, preferably back up into the mountains.
Anyway, it was a fine start to the week, as far as running goes.
View from the bridge over Deer Lake Brook, post-run.
Stats:
Run 933 Average pace: 5:46/km Training status: Productive Location: Burnaby Lake (CCW) Start: 9:03 a.m. Distance: 5.03 km Time: 28:59 Weather: Partly sunny Temp: 15-16°C Humidity: 68-65% Wind: light BPM: 152 Weight: 168.4 Total distance to date: 6,500 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: ASICS Trabuco Terra 2 (95/197/292)
I missed Wednesday’s run for reasons, so had three days of rest going into today’s jog. Would the time off help or hinder? Either was possible!
It turns out it probably didn’t matter, because the important part was the weather–it was cloudy and only 14C, which is near-perfect running conditions. I opted to start out with a little more pep and ended with a flourish–my final lap was 5:28/km. My overall pace was 5:40/km, almost 20 seconds better than Monday’s run. My BPM was a bit higher, at 154, but given the effort, it’s understandable.
Also, I did not encounter any issues, despite the speedier effort. I also didn’t run into any bad luck, given that it’s Friday the 13th.
What I did run into were birds. I saw a strangely large number of birds. At one point, crossing a field post-run after using the drinking fountain by the playground, a barn swallow circled me a few times, flying low over the grass, his wings scissoring effortlessly through the air. In all, I saw:
American crow
American robin
Barn swallow
Canada goose
European starling
Rock pigeon
Mourning dove
Northern flicker
Song sparrow
Spotted towhee
Probably others I am forgetting
Anyway, it was a good way to end the week.
Looking south across the lake from the viewing platform, post-run.
Stats:
Run 932 Average pace: 5:40/km Training status: Productive Location: Burnaby Lake (CW) Start: 9:33 a.m. Distance: 5.03 km Time: 38:32 Weather: Cloudy Temp: 14°C Humidity: 73% Wind: light BPM: 154 Weight: 167.8 Total distance to date: 6,495 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: ASICS Trabuco Terra 2 (90/184/274)
Success on both counts, woo. Although my first three km were all around the six-minute mark, I finished stronger and barely slipped under, for an overall pace of 5:59/km. BPM was 152, which felt right, given it was a little warmer.
But not too warm, as I again began my run before 9 a.m. It got up to 20C during the run, which is fine.
There were no complications during the run, though there was a bizarrely high number of people with dogs in the first km or so, like everyone had decided to all go out at the same time. All the dogs were on leash and well-behaved, though.
And I got my first full-on look at a garter snake this spring, as it slithered directly across the trail in front of me, probably deciding to book it when it sensed me approaching, which was maybe not the best idea, because I had to dodge a bit to avoid stepping on it.
After the run, I saw this sign warning of bears with superior eyesight:
Overall, a good start to the week. Temperatures should be a bit more seasonal for the remainder of the week, but I’m going to keep in the habit of heading out early.
Still Creek, post-run, looking west.
Stats:
Run 931 Average pace: 5:59/km Training status: Productive Location: Burnaby Lake (CCW) Start: 8:56 a.m. Distance: 5.03 km Time: 30:06 Weather: Sunny Temp: 19-20°C Humidity: 77-73% Wind: light BPM: 152 Weight: 168.4 Total distance to date: 6,490 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: ASICS Trabuco Terra 2 (85/171/256)
View from Cariboo Dam, pre-run: early morning calm.
When I woke up this morning, I was surprised to see my Garmin watch was telling me it was a Rest Day. It will normally do this on a day after a run, but i did not run yesterday. I later realized it was likely due to my body battery being low. Two nights ago my sleep score was 57/100 (poor) and last night it was 68 (fair), meaning the ol’ body battery hadn’t recharged that much due to bad sleep.
As I started today’s run, it once again reminded me it was a rest day and only suggested making the run short and low intensity. Previously, I had decided that when my watch told me it was a Rest Day, I would obey it. OBEY THE MACHINE, and all that. Today, I really wanted to get out and run, so I compromised by running a full 5K, but doing so at a much more casual pace.
That pace ended up being 6:11/km, with every km being over the six-minute mark. And that’s fine. Somewhat amusingly, this much slower pace was achieved at the exact same BPM (151) as Wednesday’s run, which was 19 seconds faster on average. Due to this more casual gait, I did not experience any issues or complications. There was a sign early on warning of a mower ahead and when I came to the intersection between the regular trail and the Piper Mill Trail, I opted for the former, because it would be easier, and maybe I’d avoid the mower.
I did avoid the mower, in that I never saw it at all while completing a full loop around the lake. I have no idea where it went.
The trail was relatively quiet as I got off to my earliest start of the year, beginning my run at 8:46 a.m. This allowed me to beat the proverbial heat, as it stayed 17C for the entire run, and the sun was only notable along the Cottonwood Trail. On the walk back, around the 9-10 km stretch the number of people increased significantly. Maybe that’s peak walking time or something.
Anyway, it was a decent run. I don’t feel bad about adopting a slower pace and was even surprised (in a good way) when at the end the watch declared my training status as Productive and not what I was fearing (Overreaching). This afternoon, I rest!
View of the lake looking northeast, post-run. The liy pads have asserted their annual dominance.
Stats:
Run 930 Average pace: 6:11/km Training status: Productive Location: Burnaby Lake (CCW) Start: 8:46 a.m. Distance: 5.03 km Time: 31:03 Weather: Sunny Temp: 17°C Humidity: 78-76% Wind: light BPM: 151 Weight: 167.6 Total distance to date: 6,485 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: ASICS Trabuco Terra 2 (80/158/238)
