Outdoor runs

The very tiny miracle run

Average pace: 5:31/km
Location: Burnaby Lake (CCW)
Ran Spruce Loop and Conifer Loop
Distance: 7.04 km
Weather: Fog and low cloud
Temp: 3-5ºC
Wind: light to nil
Calories burned: 558
Total distance to date: 2501 km

I was going to run last weekend but both days we had monsoon-like rains and motivating yourself to do your second run after seven weeks off when there are monsoon-like rains is…challenging.

But today the weather was calm, with low fog and a brisk temperature that was only 3ºC. Still, no rain meant no excuses, so I headed out late in the morning.

My plan was to officially run 5K but to extend that if possible as I was only 6 km away from hitting the 2,500 km milestone (kilometerstone?) on Nike+. I would walk whatever was left and take the SkyTrain back from the Production Way station not too far from Burnaby Lake.

Since my last run was 13 days ago I figured my time would be worse and it was–5:31/km vs 5:22/km. Because I didn’t feel too bad while running and the time off I’m not overly concerned with the slower pace.

I also managed to push to 7 km total and really could have run farther but my leg muscles were starting to cry like a pair of kids that had their ice cream snatched away. This meant I did indeed pass the 2,500 km total. It would have been nice if I had done it while running blazing fast but I finished upright, so it’s all good.

The very tiny miracle was me passing a pair of women who were jogging ahead of me around the 4 km mark. Granted they were barely moving fast enough to qualify as running and I passed in the most deliberate way possible but still, it was nice to know I could still pass others.

I felt a stitch or two early on but nothing serious and although my left foot was a bit sore before I even headed out, it didn’t get any worse and was overall fine. The Achilles tendon was pleasantly a non-factor again. I think maybe it actually healed or something.

I’m looking forward to running more regularly and getting back into peak form again.

The light jacket and t-shirt proved sufficient despite the cool temperatures. It’s also nice to not have to bring gloves as my hands warm up fairly quickly without them. I saw a few other joggers that were bundled up like it was 40 below or something. Maybe they’re from anywhere other than the west coast.

Ghost running

Some racing games let you race against a ‘ghost’ opponent. This is usually depicted as a translucent figure/car because it’s not solid and you can move through it. The ghost is either another player’s recorded effort or one of your own earlier ones. The purpose is to give you a competitor that you can see and race against without actually needing the opponent to be there live. Plus to race against yourself would require cloning and that’s probably a good three or four years off yet.

I thought it would be neat if I could race against a ghost of myself when I’m out jogging. I can only imagine the psychological boost to be had by zipping ahead of myself, instantly knowing I was running better and faster. Sadly I can’t think of an easy way for this to be implemented without some crazy new tech that could be decades off.

On the plus side they’re also bound to have a decent smart watch by then, too.

The first run of 2014

Average pace: 5:22/km
Location: Burnaby Lake (CCW)
Ran Spruce Loop, Conifer Loop and Piper Mill Trail
Distance: 5.03 km
Weather: Sunny
Temp: 4ºC
Wind: light to nil
Calories burned: 399
Total distance to date: 2494 km

I had a simple goal in mind for today’s run: beat the sluggish pace of the previous run and get the new year off to a faster start.

As I’ve been waylaid by injury the past few winters I’ve not done a cold run in awhile but it was only 4ºC when I headed out early in the afternoon under sunny skies. Fortunately there was little wind but my hands still felt chilled even stuffed in my jacket pockets.

The jacket did not prove to be too much even after I warmed up but I was glad I skipped gloves because my hands were fine after a short distance and remained warm even on the walk after.

The run itself mirrored the pattern of the previous in that the first 500 meters was fairly zippy then my pace dropped precipitously and stayed fairly level for the remainder, ticking up slightly at the end. The major difference this time is that the pace leveled off sooner and came in at 5:22/km, 13 seconds better than the last run.

Surprisingly both feet felt fine right from the start. The Achilles tendon was feeling better than I can recall in quite awhile. The left foot showed signs of hurting after the run but never progressed much beyond that.

I could feel I was doing better once I got past the first km. I never felt winded or experienced any cramps. My biggest issue was probably how cold my butt was. Do you lose a lot of heat through your butt? It certainly felt like it.

Apart from that minor issue the run went well and I am pleased at the progress. It’s a good start to the year.

My next run will likely be my second attempt on the treadmill. I expect I will stop just shy of the next Nike+ milestone of 2,500 km, so I should hit that on my next “real” run during the coming weekend.

The slow as molasses last run of 2013

Average pace: 5:35/km
Location: Brunette River trail
Distance: 5.03 km
Weather: Cloudy
Temp: 8ºC
Wind: light to nil
Calories burned: 363
Total distance to date: 2489 km

I resolved to get in one last run before the end of the year. Knowing it had been over seven weeks since my last run (and that one being my first on a treadmill), I expected to be slow. Coupled with being out of shape was my new rounder shape–I’ve picked up about 12 (!) pounds since the last run. Egad.

I ran the Brunette River trail and had discovered on a walk a few days earlier that the entire roadway/trail had been resurfaced with fine gravel that was nicely compacted. This turned the trail from an obstacle course of potholes (some of near-epic size) that required constant zig-zagging to one you could run in an actual straight line. It’s nice!

It was around 8ºC and overcast, threatening showers but dry. There was no wind. I wore a jacket that I ended up not needing. I was never cold, thanks to the mild conditions and the extra layer of fat I’d developed over the last few months.

For the first 500 m it was like I hadn’t missed a day of running. My pace was around 4:31/km. After 500 m it felt like a thousand agonies. This continued until the last 500 m where in a nice bit of symmetry I was able to actually pick up the pace, though not quite to the level of 4:31/km.

My average pace was 5:35/km. To put this in perspective, my last regular run on October 25 had a pace of 5:06/km. However, if we go back four years to 2009 the pace of my run on December 29 (my first 10K, as it turns out, though my 24th run of the year) was 5:50/km so even when fat and way off peak condition I take solace that I’m still better than I was when I was only a few months into running.

Here’s hoping the next run will be a tiny bit easier.

The post-Nashville run

Average pace: 5:06/km
Location: Burnaby Lake (CW)
Distance: 5.03 km
Weather: Cloudy
Temp: 13ºC
Wind: light to nil
Calories burned: 364
Total distance to date: 2475 km

After another two weeks between runs, mainly due to a near week-long trip to Nashville on business, I approached today’s run with some trepidation. I headed off to the lake to do a wee 5K again and noticed a few changes. The Brunette River trail now has a permanent wooden fence built alongside the north area that was restored last year, completely blocking it off. The fence is short enough to be trivially easy to get over (I could do so without having to climb it) but it sends a clear message to keep out.

People will climb over it and trample everything anyway because that’s what people do.

I also noticed someone had parked a fancy Range Rover in front of the gate at the entrance to the trail. The gate with the “Do not park in front of gate” sign on it.

Then there was a handmade sign below the one warning about bears in the area saying it was some young bear’s one year birthday, along with a cartoon picture of the bear. Sadly I don’t recall the name of the bear. I also have no idea what the sign meant.

When I got to the lake I checked out the fish ladder at the dam and a bunch of salmon were gathered there, eagerly waiting to be let into the lake so they could die, as is their way at this time of year.

The trail was in fairly good shape as the weather has been dry and there weren’t a lot of leaves on it. As I started out I was immediately struck again by how incredibly stiff my right Achilles tendon was. It took most of the run to limber up. Worse than that, though, was my right hip which was also quite sore for some reason. It continued to ache for most of the run. No idea why and I’m hoping this was a one-time deal.

Despite feeling sluggish as all get-out, my pace ended up being 5:06/km, only three seconds off my previous. I consider this perfectly decent after two weeks of eating everything in sight and basically indulging in what can be described as anti-exercise.

A final note: I saw three (!) cyclists on the trail and all three were walking their bikes. I have never seen so many thoughtful cyclists all at once. I salute them!

I’m hoping to check out a treadmill at the Canada Games Pool in a few days as the sun is now setting before 6 p.m., effectively eliminating the possibility of running after work until the spring (weekends excepted).

A not-so-turkey turkey run

Average pace: 5:03/km
Location: Burnaby Lake (CCW)
Ran Spruce Loop, Conifer Loop and Piper Mill Trail
Distance: 5.04 km
Weather: Sunny
Temp: 10.5-16ºC
Wind: light
Calories burned: 364
Total distance to date: 2470 km

The Thanksgiving weekend has featured unusually pleasant weather given that mid-October is definitely into The Rains category. Today was no exception as I headed out on the first run in quite awhile to follow another on a normal schedule.

I started around the same time, a little past 11 a.m. and it was a touch cooler. Despite the temperature rising over 5ºC during the run I didn’t notice it much, mainly because even 16ºC is not exactly sizzlingly hot. It is, in fact, rather pleasant.

My goal on this run was to best my previous pace of 5:07/km. My secondary goal, as it turned out, was to not bump into other people as apparently everyone decided a sunny Thanksgiving was the perfect day for a stroll around the lake. While there were plenty of joggers, great roving bands of walkers were even more prevalent. A few times they even briefly blocked my way. That doesn’t sound like a big deal but it actually takes more than a few carefully positioned people to slow me down when running.

The run itself went fine. The left foot started out a bit sore again but it seems to level off a lot earlier now, so even at its worst it’s fine to run and even walk on, just annoying. Bollocks limbered up a lot quicker, too, and was not an issue. I achieved my target by setting an average pace of 5:03/km.

Sadly I am going away on a trip in another day that will last six days so I’m probably looking at another week between runs. Once back I should be able to get back into a more regular routine.

I look forward to some normalcy on my runs. Pretty please!

The cooler and faster run

Average pace: 5:07/km
Location: Burnaby Lake (CW)
Distance: 5.03 km
Weather: Sunny
Temp: 12ºC
Wind: light
Calories burned: 364
Total distance to date: 2465 km

My plan today was simple: run 5 km and do it faster than last week’s super-sluggish pace. I was not feeling especially motivated to get outside but the sunny weather provided just enough to get me off my duff and I headed out shortly past 11 a.m. with the temperature a brisk 12ºC.

With the lower temperature I opted to wear my long-sleeved shirt but this proved unnecessary. I wasn’t overdressed or uncomfortable, I simply would have been fine with a regular t-shirt as it wasn’t that cool and I warmed up quickly.

I ran clockwise, starting precisely at the 0 km sign by the parking lot. The first thing I noticed was how incredibly, distractingly stiff Bollocks was. I ran somewhere between one and two km before it finally started to limber up and once it had it was fine. I still find it a little weird how this happens. It’s like it needs to be worked out to feel ‘normal’.

My left foot was being a bother before the run and remained so throughout but it never got so bad that it slowed me down. As I walked the remainder of the lake and back to the SkyTrain station (around 6 km, in addition to the 4 km to get to the lake) I was able to maintain a very brisk pace. That pleased me.

In the end my average pace was 5:07/km, a huge 12 second improvement over my previous pace, even if it’s rather mediocre for a 5K run. My next goal will be to nip a few seconds off that as I continue to work back into better form.

Despite being a sunny early Saturday afternoon, the trail was not overly crowded and everyone was polite and friendly. Overall I was happy with the experience. Also there are a growing number of black and brown striped caterpillars on the trail. I’m not sure if they’re hostile invaders or I just never noticed them before but they are beginning to challenge the black slugs for supremacy. The geese seem to have moved on.

The flabby run

Average pace: 5:19/km
Location: Burnaby Lake (CCW)
Ran Piper Mill Trail, Conifer and Spruce Loops
Distance: 6.15 km
Weather: Sunny
Temp: 18ºC
Wind: light
Calories burned: 444
Total distance to date: 2460 km

It’s been over two weeks since my last run and with so few runs over the last month and a half I am officially in kind-of-out-of-shape territory.

Witness today’s run.

Conditions were surprisingly pleasant. Our early winter temporarily retreated and it was a balmy 18ºC and sunny, with a light breeze blowing. It was entirely comfortable, weather-wise.

I walked to Burnaby Lake and pondered whether to do 5K or 10K. I chose 10K but knew I’d probably bail partway through. The run started out fine, though I could feel I was definitely off my usual pace. By the second km I could feel much more clearly that I was slower. I even started developing a stitch, something that normally only happens when I’m pushing too hard, which was absolutely not happening. My pace fell 9% in that second km and I decided a shorter run would give me less depressing results than a 10 or 11K run.

I felt an odd sense of obligation to make up for lost time once I reached Still Creek and the halfway mark, so I continued on, deciding to stretch the run to 6K and then walk the rest of the way around the lake. That last km seemed to stretch on forever, partly because I misjudged where I’d be at the end and partly because I just really wanted to stop running. I wasn’t in pain, I was just tired.

I did improve my pace in the last km, ending on a high note but with a terrible overall pace of 5:19/km (my prior run on September 22 was 5:05). The only real way to fix this is to run more. It’s more complicated now with the sun setting so soon after I get home but some combination of running around the golf course at lunch (the college is next to it), combined with treadmill runs at the Canada Games Pool and maybe runs at a lit track may help during the week, with the usual longer run on the weekend.

It’s hard to imagine my times getting even worse unless I take even more time off but there’s always hope!

The first day of fall run (2013)

Average pace: 5:05/km
Location: Burnaby Lake (CCW)
Ran Piper Mill Trail, Conifer and Spruce Loops
Distance: 5.03 km
Weather: Cloudy, light showers
Temp: 15ºC
Wind: light
Calories burned: 364
Total distance to date: 2454 km

And 20 days later…

Having my next run delayed by a) a throat infection b( overtime at work and c) gorging myself at a birthday dinner, it was finally 20 days later that I took my first tentative steps back running. In that time we saw the end of summer (yesterday), which was a sunny and pleasantly warm day and the first day of fall (today) which was noticeably cooler and monsoon-like. The Rains have returned to the Lower Mainland.

As often on rainy days I held off, hoping to catch a break in the weather. By mind-afternoon such a break arrived and I headed out, opting to wear my newly water-proofed jacket, not because it was cold (15ºC is still pretty mild) but to ward off any incoming precipitation.

For the first 4 km it looked like it was actually clearing up and the jacket made me feel a bit warm, though not uncomfortably so. The last km it did start to shower but only lightly so the jacket was a bit of a wash, so to speak.

The biggest change I noticed today, apart from the changed weather (it was 26ºC and sunny on September 2, my last run day) were the leaves, Mainly they were everywhere, along with lots of branches freshly blown down by today’s storm.

Fortunately none of this proved to be a negative on the run. I did decide when I got to the lake to only do 5K to avoid pushing myself too hard and I switched back to my Nikes over the minimalist MT110s. I got off to a surprisingly strong start and held up fairly well, coming in with a 5:05/km pace that I deem perfectly acceptable. Bollocks was a non-issue, though the left foot was just starting to complain as I walked back to the Sperling/Burnaby Lake SkyTrain station.

Overall it was an encouraging return. Yay, I sez.

You don’t run on your throat (which is a good thing)

Another non-run update:

I didn’t run on Thursday as my recovering throat still felt a little too raw. At first blush it may seem odd that the condition of my throat would determine whether I run or not but consider: when I do an 11K run I am breathing at an accelerated pace for 54-60 minutes and the only way to reasonably scoop in the large amounts of oxygen I need to keep from toppling over is through my mouth, as my nose does not have elephant-sized nostrils (this is, on balance, preferable).

This means that for those 54-58 minutes my mouth and throat are exposed to a constant rush of air. A raw throat would move onto bloody raw after such treatment. Or so I suspect. I’m not willing to test my theory.

I do think I may finally be ready to head out Sunday, which will make it precisely two weeks since the last run, enough time to get me rested to the point of flabbiness. The forecast is for a high of 24ºC with the chance of precipitation starting low in the morning and climbing through the day. I’d likely run in the morning so it may be a bit warmer than seasonal but probably cloudy. Not too bad, then.

I still dread it.

And I finally get my feet/Bollocks looked at when my doctor is back from vacation on October 28th. I want a month-long vacation.

Just not the seven years of medical school.

The not-quite-running update, September 2013 edition

The last month has really sucked for running, as I’ve mentioned before.

I’ve only been out about once a week during this stretch instead of my more typical three times and this week when I was planning on getting back into a regular routine I got hit by a throat infection. I’m tentatively planning on resuming runs on Thursday, which will mark ten days since the last run. That’s enough to lose a decent bit of conditioning, although perhaps the rest will help offset some of that.

The current forecast for Thursday is for a high of 27ºC (unseasonably warm) and humid, the two things that go great together for a yucko run. But it would only be 5K so maybe it won’t be so bad. I’m hoping that writing this out will make this assessment seem more convincing. You know, I read it on the Internet, it must be true and all that.

The kind of tired of the humidity run

Average pace: 5:20/km
Location: Burnaby Lake (CCW)
Ran Piper Mill Trail, Conifer and Spruce Loops
Distance: 11.05 km
Weather: Partly sunny
Temp: 22-26ºC (felt like 23-28)
Wind: nil to light
Calories burned: 799
Total distance to date: 2449 km

What better way to celebrate Labor Day than to labor through a run? I started out later than usual, not leaving until around 11:30 and despite showers earlier in the morning it had cleared enough to convince hordes of people to head on down to the lake for a holiday stroll/jog.

I did indeed wear my new New Balance MT110s after using a second holder to move the Nike+sensor over to it. The results were mixed. On the one hand, I don’t feel the switch back to a minimalist shoe had any major effect on the run and yet my left foot was quite sore at the end, enough that I didn’t even entertain the idea of walking back, instead heading straight to the Production Way SkyTrain station.

However, my left foot was feeling a bit sore even before heading out, so I suspect the result may have been the same. I’m undecided on whether to switch back to the Nikes for my next run, which will probably be only 5K.

My time on the run was bad. After a lousy 5:16/km pace on Saturday, I was that much worse today, coming in at a pokey 5:20/km. The first km tells the story:

Saturday: 4:41
Monday: 4:57

Sixteen seconds is a dramatic difference. I started out like a tortoise and although I actually started to close the gap I still fell short. Why? Possibly the left foot, though it only really hurt after the run was over. Possibly the new shoes, though they actually felt fine to me. Possibly the stupidly high humidity.

Yes, that was the likely culprit. The humidity started out near 80% and though it dropped, it remained near 60% at the end of the run. That, combined with the sharp rise in temperature, generally being warmer and a breeze that was either minimal or non-existent made for rather unpleasant running conditions. I almost long for the days when it took several minutes just for my hands to warm up. Almost.

My only feeble hope at this point is that I can actually break the 5:00 minute mark on a 5K, though at this point even that may be beyond my reach.

This summer has kind of sucked for running.

UPDATE: The morning after the run and for the first time in quite awhile my calves are actually a bit sore. This is likely due to only running once for each of two weeks then doing two in three days. In other words I am falling out of shape. This may also have contributed to my lousy pace, though I’m still laying most of the blame for that on the Amazon-like humidity.