Outdoor run-walks

I headed out again a bit later than normal, though earlier than yesterday and once more the trail had people on it, but it was generally OK. The off-leash dogs behaved themselves, at least.

It was sunny and warmer, which would normally be nicer, but it made me feel a bit dope as I started the running part around the 4K mark. Then a shoelace came untied. Then I had to pee. I was concerned that someone might come across me today on the side trail that I use as a toilet (I swear it’s not as bad as it sounds). I’m not sure what I would do if that happened. Stopping mid-pee seems worse than not stopping, so I’d probably pivot slightly away so my back was more to them.

But I digress, this has never happened.

The odor of spray paint was in the air as I approached the overpass and I noticed two guys up near a pillar working on a cartoon dog in a suit. It was kind of cute, as one would expect. I’ll take a picture next time.

The run part started slow, but I warmed up and after that kept up a fairly torrid pace, with the second km coming in at 5:25/km, my fastest pace in quite awhile. As a bonus I didn’t feel like I was killing myself to achieve it.

I continued to run most of the way home and in the final block a guy ahead of me was smoking a joint, offering a new variation on the runner’s high.

I hate the smell of pot, for what it’s worth. Bleah.

Anyway, it was a good outing and I hope to have a similar one after work tomorrow.

Stats:

Walk 15
Average pace: 7:26/km
Location: Brunette River trail
Distance: 7.61 km
Time: 56:36
Weather: Sunny
Temp: 17ºC
Humidity: 62%
Wind: light
BPM: 130
Weight: 170.8 pounds
Total distance to date: 114.79 km
Devices: Apple Watch Series 5, iPhone 8

Today was somewhat interesting. I did not head out for my walk/run until about 4 p.m., which is on the late side for the weekend. As a result there were more people out and aboot and at first I was annoyed, then I realized it wasn’t a big deal and by the time I was running everything else melted away, as it should.

This was my second walk/run since my birthday and if you told me at age 20 that I would be running regularly at age 56 I would have laughed politely at your attempt to make a joke. But here I am, feeling totally smug and superior to the 20 year old version of me that was just starting to develop a belly that would expand and hang around for the next 22 years.

Conditions were similar to the last outing, though the wind was back to normal. I wasn’t sure how peppy I’d feel running but I turned in two km with a pace of 5:35/km for each, which is pretty good. Although I can still feel the left heel a bit, it has faded to where it’s not really registering, nor do I think it is keeping me from running as I normally would. This is also pretty good.

It started to sprinkle just a tiny bit on the last stretch when I was walking back home, and in a way I was disappointed to not experience a little shower, if only to feel manly or something for exercising regardless of the weather.

The running part meant my pace dropped from 7:50/km to 7:35/km, a nice improvement. Pretty good, one might say. I’ll try to get out again tomorrow. The forecast looks not bad at all, but we are entering the time where the weather can get a bit tricksy (observe today’s temperature and note that two weeks ago it was 30ºC.

Stats:

Walk 14
Average pace: 7:35/km
Location: Brunette River trail
Distance: 7.53 km
Time: 57:11
Weather: Cloudy
Temp: 14ºC
Humidity: 77%
Wind: light
BPM: 129
Weight: 171.6 pounds
Total distance to date: 107.18 km
Devices: Apple Watch Series 5, iPhone 8

The last few days has seen a shift in the weather, from delightfully warm and sunny to torrential rains and windy. Today saw a bit of a break from the rain after morning showers, so I donned my long-sleeve running shirt and headed out.

Given that it’s been a week since the last walk/run, I was expecting to be a bit slower–and I was, but only by a little (two seconds, to be exact).

The smoke haze was gone, and it was cooler, though it didn’t actually feel cool, even with a fairly strong breeze blowing (thanks to the long sleeve shirt, a rare case of me not overdressing). There were more people out than expected, perhaps because it was the first real break in the weather over the last few days, but not an issue in any way.

I felt a bit sluggish at the start of the run back but picked up momentum and saw a pace of 5:37/km on the second km, which is pretty zippy these days.

The area where the river mediation is being done is still roped off, but the workers were absent today, so I didn’t have to dodge any heavy machinery. Always a plus.

Overall it felt good to get out again and I am hoping to go 2/2 tomorrow.

Stats:

Walk 13
Average pace: 7:50/km
Location: Brunette River trail
Distance: 7.67 km
Time: 1:00:10
Weather: Cloudy
Temp: 16ºC
Humidity: 75%
Wind: strong
BPM: 128
Weight: 171.1 pounds
Total distance to date: 99.65 km
Devices: Apple Watch Series 5, iPhone 8

The smoke haze was about the same today as yesterday, which means it was better than the grossbuckets smoke a few days ago. It was also a few degrees cooler. BUT. The humidity was 70% and I sweated more (a lot more) than I have doing the same run when it was 30 degrees. Weather be crazy.

I pushed a little harder today and toward the end, on the running part, I could feel the burn in my chest. I’m undecided on whether it was from the exertion or the smoke coating my lungs in soot. I think it was the exertion. I turned in a fairly zippy 5:43/km pace on the second km, which was nice.

Overall, it went well. But regarding this:

Also, after posting signs back in August and then doing nothing for more than a month, they have finally started moving in equipment for the remedial work on the river. They were shut down when I went by, so hopefully the work won’t disrupt my workouts

Wrong! Well, somewhat wrong. The excavator was joined this afternoon by a car, pickup and two dump trucks, one which was being loaded with rock or other river stuff. Hopefully not turtles. I was able to get by without having to wait and while the first truck trundled off ahead of me as I headed back out, it was far enough ahead that the giant dust cloud it ,made had cleared by the time I caught up.

Also, semi-randomly, a lot of people are wearing masks outside now. I wonder if it’s more because of the smoke than the pandemic. I guess we’ll see when the smoke finally clears in a few months or whatever.

Anyway, it was a good, sweaty time, but I won’t object to a little lower humidity for the next outing.

Stats:

Walk 12
Average pace: 7:48/km
Location: Brunette River trail
Distance: 7.83 km
Time: 1:01:10
Weather: Light smoke haze
Temp: 22ºC
Humidity: 70% (!)
Wind: light
BPM: 127
Weight: 170.8 pounds
Total distance to date: 91.98 km
Devices: Apple Watch Series 5, iPhone 8

Today the sun could not penetrate the smoke haze but paradoxically, the smoke was lighter and less obnoxious, enough so that I opted to run on my return up the river trail.

My stats were still a bit slower than a typical walk/run because I kept to a more deliberate pace. While the air quality was better, it was still not exactly mountain spring fresh.

It was a bit cooler–and the breeze, when it rose, has a decided fall flavor to it–but the biggest difference other than less smoke was the humidity, which was significantly higher. That meant sweating was copious.

Also, after posting signs back in August and then doing nothing for more than a month, they have finally started moving in equipment for the remedial work on the river. They were shut down when I went by, so hopefully the work won’t disrupt my workouts, though I can’t imagine it will be near as active a worksite as it was back in the summer of 2012.

The stats are in line with a typical walk/run split, with a higher but fine BPM and a much better pace than yesterday.

Walk 11
Average pace: 8:00/km
Location: Brunette River trail
Distance: 7.6 km
Time: 1:00:46
Weather: Light smoke haze
Temp: 23ºC
Humidity: 66%
Wind: light
BPM: 123
Weight: 170.8 pounds
Total distance to date: 84.15 km
Devices: Apple Watch Series 5, iPhone 8

The wildfires along the west coast have pumped enough smoke into the Lower Mainland to make our air quality some of the worst in the world. Adding to this, the massive old pier in downtown New Westminster caught fire two days ago and has been belching smoke laced with creosote since. They expect to have it put out today or maybe tomorrow (the fire continues to burn underneath the pier).

Despite having the sun blotted from the sky for days, we got a smidgen of rain yesterday and today a smidgen of blue sky and actual high cloud appeared, not just more smoke.

I decided I’d try a walk, but figured I would just walk and not run, because sucking that noxious air into my lungs is probably not a good idea.

The parking lot outside the condo complex smelled so bad I almost turned around right there, but I figured the air would be better down at the river.

And it was! It was quite warm for the time of month and the air felt thick, but the actual smoke level was a fair bit lower. I did run a bit on the way back, but more like doing intervals, always switching back to a walk before I started breathing too hard.

In the end I was glad to get out. I will be even more glad when the fires are out and the air becomes genuinely breathable again. (One of the most disconcerting parts of the current smoke is this is the third of four summers where this has happened–and the smoke has come from both the north and the south. This does not bode well for the future.)

The stats:

Walk 10
Average pace: 8:45/km
Location: Brunette River trail
Distance: 7.67 km
Time: 1:07:10
Weather: Smoke haze
Temp: 26ºC
Humidity: 46%
Wind: light
BPM: 114
Weight: 171.2 pounds
Total distance to date: 76.55 km
Devices: Apple Watch Series 5, iPhone 8

My pace was a whopping 21 seconds slower today, as I once again struggled to get my walking pace under 9:00/km–which I finally managed by the fourth km, just before switching to running.

The first running km was over six minutes, but the second was a pretty zippy 5:35/km and I was satisfied with the fact that I was able to keep running the whole length of the trail, as it was 31ºC at the time. I was once again saved by low humidity (only 32%), the trail being mostly in the shade and the occasional breeze actually feeling a slight bit cool, almost fall-like.

The lower strain also meant a lower BPM. I actually felt pretty good overall, despite the heat.

I will probably try for another full 5K run the next time I am out. Excelsior!

Walk 9
Average pace: 8:15/km
Location: Brunette River trail
Distance: 7.55 km
Time: 1:02:16
Weather: Sunny
Temp: 31ºC
Humidity: 32%
Wind: light
BPM: 122
Weight: 169.6 pounds
Total distance to date: 68.88 km
Devices: Apple Watch Series 5, iPhone 8

For the second day in a row, my walking pace was curiously slow, never dipping below 9:00/km on the way down the river trail. On the other hand, when I did the run back, both km that I clocked came in at very respectable times of 5:50 and 5:38 (side note: I am noticing multi-second discrepancies between what my watch reports on the fly vs. what the app on the phone later reports, with the phone usually reporting longer times. This makes no sense as the phone GPS is doing the tracking, but oh well. Software!)

In the end my overall pace was a bit slower but still respectable. It was quite warm but humidity was actually quote low, so sweating was minimal and I was able to maintain pace without any difficulty.

Based on the results, I don’t feel yesterday’s loop around the lake had any negative impact. The heel still feels no worse for wear and so far everything else is holding together.

Stats:

Walk 8
Average pace: 7:54/km
Location: Brunette River trail
Distance: 7.55 km
Time: 59:40
Weather: Sunny
Temp: 28ºC
Humidity: 25%
Wind: light
BPM: 127
Weight: 171 pounds
Total distance to date: 61.33 km
Devices: Apple Watch Series 5, iPhone 8

My original thought today was to do my first full loop around Burnaby Lake after The Heel Incident, but as I headed out I began thinking it might be too much too soon and I could have another Heel Incident or some other random part of my body could act up.

So I did my usual 7.5ish walk/run along the river. I might try the lake loop for real on Sunday.

It was warmer but less humid today, so I was faster, which I guess makes sense because humidity bad. I thought on the return back up the trail I wouldn’t be able to run the full length, but it ended up going fairly well and I beat yesterday’s pace by two seconds. My BPM was also down a bit, but the overall numbers are pretty close. I’m just glad I could keep my stamina up when it was starting to approach 30ºC.

Stats:

Walk 7
Average pace: 7:42/km
Location: Brunette River trail
Distance: 7.67 km
Time: 59:03
Weather: Sunny
Temp: 28ºC
Humidity: 45%
Wind: light
BPM: 126
Weight: 172 pounds
Total distance to date: 53.78 km
Devices: Apple Watch Series 5, iPhone 8

It sounds like porn, but it’s true! Despite being hotter today, I actually found it cooler during the walk, especially the running part where I sweated far less. This was due to that whole “it’s not the heat, it’s the humidity” thing, as it was noticeably less muggy.

I ended up running the entire back half of the trail, which was nice. The lace on my right shoe came untied, which was less nice, but it was really my fault. I’m not used to having to tie my running shoes after using the lacing system on the Saucony shoes for so long.

Overall, I was faster, with attendant increase in BPM, but still perfectly normal for the activity.

It occurred to me today that I am now, to some degree, running every day, something I’ve never actually done in 11 years of running. I don’t know if I will ever start doing full runs every day, but I can dream of the impressive calves that would result.

Stats:

Walk 6
Average pace: 7:44/km
Location: Brunette River trail
Distance: 7.58 km
Time: 58:36
Weather: Sunny
Temp: 26ºC
Humidity: 50%
Wind: light
BPM: 129
Weight: 172.6 pounds
Total distance to date: 46.11 km
Devices: Apple Watch Series 5, iPhone 8

The day after my first 5K in three months I was expecting to be sore/achy and all that. To my surprise and delight, I was not!

But I am still taking at least a day off before doing another 5K. A day off from running, that is, because I am still sticking to my daily 30 minute exercise minimum.

The weather was pleasantly warm, but it was also rather humid, which meant a lot of sweating and energy depletion. I didn’t run as much, but I still ran for good stretches.

My pace was 7:56/km vs. 7:43/km on the previous walk, so a bit slower, but still generally speedy.

Overall, a solid effort.

Stats:

Walk 5
Average pace: 7:56/km
Location: Brunette River trail
Distance: 7.57 km
Time: 1:00:07
Weather: Sunny
Temp: 23ºC
Humidity: 59%
Wind: light
BPM: 122
Weight: 171.8 pounds
Total distance to date: 38.53 km
Devices: Apple Watch Series 5, iPhone 8

I almost decided to do a run today, but by the time I got to the river trail, I changed my mind. But then as I walked the trail I changed my mind again and ended up with a compromise. I walked past the end of the river trail so I would have at least a clear 2 km stretch before hitting the exit to North Road. Then I started to run, and kept running until I exited the trail.

I only have one full km segment of full-on running that was tracked, but in that one km I averaged a pace of 5:26/km, which kind of shocked me, because that’s a really good pace.

The heel held up fine, though it is, as it has been, a bit sore, especially if I have ironically stayed off it for awhile.

Because of the longer stretch of running, my total average pace was down to 7:43/km. BPM was up a bit, but to be expected with the extra running. Oddly I didn’t feel overly exerted. Maybe these daily walks are actually making me more fit. Who knew! I might also have been helped by the temperature, as it was 21ºC–not exactly frigid, but also not exactly hot, either.

Stats:

Walk 4
Average pace: 7:43/km
Location: Brunette River trail
Distance: 8.07 km
Time: 1:02:19
Weather: Sunny
Temp: 21ºC
Humidity: 42%
Wind: light
BPM: 130
Weight: 171.3 pounds
Total distance to date: 30.96 km
Devices: Apple Watch Series 5, iPhone 8