Outdoor run-walks

I’m not entirely sure if these count, but I did actually record them as Outdoor Walks on my watch and I did walk, and it was outdoors, even if I was just walking to the mall and back. But hey, it’s three km, and I never stopped along the way to eat ice cream.

Walk 75
Average pace: 9:51/km
Location: North Road and Lougheed Highway
Distance: 3.26 km
Time: 32:07
Weather: Partly sunny
Temp: 16ºC
Humidity: 56%
Wind: light
BPM: 106
Weight: 169.0 pounds
Devices: Apple Watch Series 5, iPhone 12
Total distance to date: 553.15 km

And the walk back, which is mysteriously shorter, even though I covered the same route, only in reverse. Maybe I started recording it later or something. Or perhaps I encountered a rift in space-time and never noticed.

Walk 76
Average pace: 10:04/km
Location: North Road and Lougheed Highway
Distance: 2.95 km
Time: 29:46
Weather: Partly sunny
Temp: 17ºC
Humidity: 55%
Wind: light
BPM: 99
Weight: 169.0 pounds
Devices: Apple Watch Series 5, iPhone 12
Total distance to date: 556.1 km

The twist is this was supposed to be one walk. The turn was me making a course change to Burnaby Lake to use the Jiffy John™ because I suddenly had to use the loo very badly and there was nowhere handy to go unless I wanted to make the act a public spectacle, which I did not.

In the end (not a bathroom joke, I swear) I did a 4K walk and a 5K walk with a little bit of running during the latter, even though I promised myself NO RUNNING because I wanted today to primarily be a recovery day.

It was mild and humid, and it did start to sprinkle a little on this, the first day of summer, but it didn’t amount to much. It was so nice to go out and be close to trees that I couldn’t resist a smidgen of running. The legs actually felt fine, other than a bit of stiffness in the upper thighs. My doughy old body is getting back in shape.

Stats, then more stats:

Walk 73
Average pace: 9:03/km
Location: Brunette River trail
Distance: 4.09 km
Time: 37:05
Weather: Overcast
Temp: 17ºC
Humidity: 67%
Wind: light
BPM: 112
Weight: 171.1 pounds
Devices: Apple Watch Series 5, iPhone 12
Total distance to date: 544.66 km

More:

Walk 74
Average pace: 8:39/km
Location: Brunette River trail
Distance: 5.23 km
Time: 45:18
Weather: Overcast
Temp: 18ºC
Humidity: 64%
Wind: light
BPM: 110
Weight: 171.1 pounds
Devices: Apple Watch Series 5, iPhone 12
Total distance to date: 549.89 km

After feeling incredibly unmotivated and laying on the bed staring at the ceiling, content to do absolutely as little as possible, I finally got up, changed and went out for some sort of exercise.

I settled on a walk, but ended up running quite a bit, enough that I lopped almost a full minute off the pace of my previous walk and over seven minutes in total time. I felt pretty good!

After a few drops at the start, the threat of rain ended, and it actually got sunny–and a tad muggy–in the latter half of the outing. I experienced no issues, but did notice my BPM getting to 163 during the second km of the running part, so I cooled the proverbial jets and brought it back down. The two full km of running saw paces of 5:57 and 5:40/km. Even the last km came in at 6:34/km, so generally zippy.

As I climbed the hills in Lower Hume Park and Fader Street, I no longer silently cried out for a giant friendly owl to gently pick me up and drop me off at the top. Instead, I got to the tops of the hills and just kept running. Crazy. I think my stamina is finally starting to notch up a little after its long pandemic slumber.

Stats:

Walk 72
Average pace: 7:38/km
Location: Brunette River trail
Distance: 8.03 km
Time: 61:20
Weather: Sun and cloud
Temp: 16ºC
Humidity: 64%
Wind: light
BPM: 130
Weight: 170.1 pounds
Devices: Apple Watch Series 5, iPhone 12
Total distance to date: 540.57 km

After wearing myself out yesterday, I mulled what to do for exercise today and decided to walk to the end of the river trail and back, which would provide a nice mild workout and not cause my legs to scream/cry in protest.

But as a bonus, I actually did run off and on during the return part of the trek and turned in a decent average pace of 8:36/km. My legs did not scream or cry.

I am still wearing my Brooks Caldera 5 shoes and even after all this time I am still annoyed at how strangely long the laces are and the way they tie up, which is just slightly different from pretty much any other running shoe with laces I’ve ever had. I have begun covetously eyeing the Hoka One One Speedgoat 5s. My last Speedgoats were great (other than the color-bleeding) and I’d like to have some nice cushy running shoes again.

Tomorrow, unless we are experiencing some combo of torrential rain/lightning/hail, I will attempt a 5K on the river trail and see how my legs hold up. Or if they will still hold me up.

Stats:

Walk 71
Average pace: 8:36/km
Location: Brunette River trail
Distance: 8.01 km
Time: 68:55
Weather: Sun and cloud
Temp: 18ºC
Humidity: 61%
Wind: light to moderate
BPM: 117
Weight: 172.2 pounds
Devices: Apple Watch Series 5, iPhone 12
Total distance to date: 532.54 km

It’s that time of the year and the cottonwood dander is flying again. Fortunately, I didn’t ingest any on today’s outing.

I decided to just do today’s walk/run in one big lump instead of dividing the walking and running bits, but my pace on the running section was strangely zippy–the first km came in at 5:36/km, by far my best pace so far this year.

The other thing of note was the temperature–a downright balmy 22C–balmy, at least compared to what we’ve been getting. It was cloudy and a bit humid, so I did not suffer any dry mouth, which was nice.

This was originally meant to be a full 5K run, but I started late. I ran around 3 km or so in total, so still not a bad effort. I’ll try doing a full run again on Friday. Overall, I am pleased with today’s results.

Stats:

Walk 70
Average pace: 7:46/km
Location: Brunette River trail
Distance: 7.59 km
Time: 58:59
Weather: Cloudy
Temp: 22ºC
Humidity: 48%
Wind: light
BPM: 131
Weight: 172.6 pounds
Devices: Apple Watch Series 5, iPhone 12
Total distance to date: 524.53 km

Today I did a slightly silly thing.

I walked to Costco.

Why is this slightly silly? Mainly because when people shop at a place like Costco, they are buying enough stuff to fill a skid and this requires some form of motorized transport to get home. Walking will only allow you to carry a couple of 10 kg jars of pickles, tops.

Still, I made the four km journey on foot, did my shopping, then filled my backpack and two grocery bags (no pickles), putting the heaviest stuff in the backpack. Then I did something that was also slightly sillier still.

I walked back home carrying all this stuff. At about the halfway point I stopped to adjust the straps on my backpack, because the weight of the items felt like it was trying to pull my shoulders off. Adjusting it so the backpack sat higher fixed this nicely. I’ll admit that trekking up the multiple flights of stairs in Hume Park was interesting, but I have enough stamina now to do these things without stopping. I did stop again, though, to rest my hands. The bag handles were digging into my flesh. I think this is because they don’t really expect you to normally carry heavy bags on 45-minute walks.

Also, I totally beat the rain. It was cloudy but warm when I went, and a few hours later our unfun soggy spring resumed its unfun soggy spring ways.

Stats, split in two for double the fun:

Walk 69, Part 1
Average pace: 9:42/km
Location: Brunette River trail and beyond
Distance: 4.13 km
Time: 40:06
Weather: Cloudy
Temp: 16ºC
Humidity: 60%
Wind: light
BPM: 106
Weight: 173.8 pounds
Devices: Apple Watch Series 5, iPhone 12
Total distance to date: 512.77 km

And the exact same route, in reverse, but with a thousand kilograms of bulk products from Costco along for the walk. Note the pace, calorie burn and BPM have risen accordingly.

Walk 69, Part 2
Average pace: 10:50/km
Location: Brunette River trail and beyond
Distance: 4.17 km
Time: 45:13
Weather: Cloudy
Temp: 18ºC
Humidity: 50%
Wind: light
BPM: 111
Weight: 173.8 pounds
Devices: Apple Watch Series 5, iPhone 12
Total distance to date: 516.94 km

I wasn’t ready to do a full run today but wanted to do something official-ish, so I did the following:

• Walked 4K on the river trail
• Ran 2K back
• Walked the remaining 2K home

So 6 km of walking and two of running. I am splitting the stats for the walk into two parts, and the run itself will be a run post. More stats = more fun! Woo.

After a shower in the morning (the rain kind, not the one you have in a bath tub or shower stall), the sun came out, so the weather was thoroughly pleasant for the outings. My right hip was feeling stiff but after about half a km or so it limbered up and was fine after that.

Stats:

Walk 68, Part 1
Average pace: 9:22/km
Location: Brunette River trail
Distance: 4.05 km
Time: 37:58
Weather: Sunny, some clouds
Temp: 15ºC
Humidity: 68%
Wind: light
BPM: 108
Weight: 173.5 pounds
Devices: Apple Watch Series 5, iPhone 12
Total distance to date: 506.56 km

For some reason, the weather didn’t record for the second walk, so let’s just pretend it was identical!

Walk 68, Part 2
Average pace: 8:39/km
Location: Brunette River trail
Distance: 2.08 km
Time: 18:00
Weather: Sunny, some clouds
Temp: 15ºC
Humidity: 68%
Wind: light
BPM: 125
Weight: 173.5 pounds
Devices: Apple Watch Series 5, iPhone 12
Total distance to date: 508.64 km

I decided that I’d keep the running to a minimum today to let my leg muscles further recover–I plan on running tomorrow after a couple of days off. Instead, I ran intermittently, but did a longer route, stretching out to just over 8 km (the previous walk was 7.5 km by comparison). I also ran uphill (but not both ways in the snow).

I also hit a mile (kilometer?) stone today by passing the 500 km mark on these walks. That’s a decent amount of hoofing it, I’d say.

The uphill parts were the usual bit on Fader Street, but also the long incline that connects Upper and Lower Hume Park. I actually managed to get to just where it starts to level off without collapsing into a puddle of goo.

Here’s a map of the new route, which takes me down alongside the off-leash area in Hume Park and then out past Cariboo Road to the train tracks, where I turn around and repeat the route in reverse (but not by actually walking backward). I was so close to Costco I could almost smell the 50 kg jars of mayonnaise.

Stats:

Walk 67
Average pace: 8:44/km
Location: Brunette River trail
Distance: 8.11 km
Time: 70:52
Weather: Cloudy
Temp: 14ºC
Humidity: 66%
Wind: light
BPM: 117
Weight: 175.2 pounds
Devices: Apple Watch Series 5, iPhone 12
Total distance to date: 502.51 km

I had planned on going out and taking photos of birds today, but the vehicle which was to convey me to the sanctuary did not start, so that got postponed to another day.

Instead, I muddled around for a bit, then got tired of looking at how beautiful it was out, and changed into my running clothes. Given that I was sore from yesterday’s workout I didn’t plan to actually do a run, but did end up doing some running, and more than planned, with my pace coming in at a pretty solid 8:14/km.

The most notable difference today came on the return back from the end of the river trail. I normally go through Lower Hume Park, then up the stairs than join lower to upper. Today I bypassed the lower section altogether and ran up the hill alongside the park, then cut it when I got to the upper entrance.

The view looks like this per Google Maps:

It’s not crazy steep, more of a steady incline. I kept jogging until it leveled off. I also jogged up the steeper but shorter part of Fader Street. Basically, if there was a hill, I ran up it.

I don’t know how much I will regret this tomorrow. Only a little, I think. But it was nice to get out again in sunny weather, and the urge to keep running instead of being a lazy so-and-so was welcome.

Stats:

Walk 66
Average pace: 8:14/km
Location: Brunette River trail
Distance: 7.50 km
Time: 61:43
Weather: Sunny
Temp: 18ºC
Humidity: 45%
Wind: low to moderate
BPM: 123
Weight: 174.9 pounds
Devices: Apple Watch Series 5, iPhone 12
Total distance to date: 494.40 km

Today, I wasn’t sure what I was going to do. I wasn’t even sure how to dress, other than not going out naked (it’s still a bit on the cool side). I finally opted for a double layer to protect against the wind, gambling that the rain would hold off–and it did!

My next decision was how much to walk vs. how much to run. What I ended up doing was this:

• Walked just under 4 km to the end of the river trail
• Ran the 2 km back to entrance of river trail
• Walked partway back up river trail, then home, a little under 3 km

This makes the stats a bit tricky, so what I’m doing for today only is listing the combined walk stats first, then the run stats after.

As for the outing, it was nice to get out and get moving again. The treadmill is fine, but it’s so much nicer to be outside and actually have full control of when you stop and start and how fast you move. I went a bit slow ‘n steady on the run part and came in at an even 6:00/km, which is okay given how little I’ve been running. No cramps or other issues. Even my shoe laces stayed tied!

Now I just need to go more often and maybe have the weather get a wee bit closer to seasonal.

Stats:

Walk 65
Average pace: 9:12/km and 8.02/km
Location: Brunette River trail
Distance: 3.79 km and 2.80 km
Time: 34:55 and 22.28
Weather: Cloudy, some sun
Temp: 12ºC
Humidity: 61%
Wind: moderate to high
BPM: 124 and 138
Weight: 173.9 pounds

And the run, only including stats that are different:

Average pace: 6:00/km
Distance: 2.05 km
Time: 12:19
BPM: 160
Total distance to date: 478.26 km
Devices: Apple Watch Series 5, iPhone 12
Total distance to date: 486.90 km

I had been cooped up too long, so went on a scenic walk to the mall via the Brunette river trail. It was nice. I have stats! And pictures.

Behold, the forest primeval:

The river, with signs of spring dotting the landscape:

Roots and ferns and stuff:

And finally, more pipeline destruction near Stoney Creek, Thanks, Transmountain!

And the stats. Not super hardcore, but I kept up a decent pace for walking (no running involved to avoid being stinky and sweaty when I got to the mall).

Walk 64
Average pace: 9:36/km
Location: Brunette River trail and beyond
Distance: 5.65 km
Time: 54:15
Weather: Cloudy
Temp: 5ºC
Humidity: 93%
Wind: light
BPM: 120
Weight: 177.4 pounds
Total distance to date: 478.26 km
Devices: Apple Watch Series 5, iPhone 12

Today’s run did not go as expected.

Original plan: 5K run at the lake or river trail.

Actual result: Walk to lake, run back along river trail.

Why: The freaking wind.

I normally check weather conditions before heading out for a run, especially as we get into the fall and winter, to make sure I am dressed properly for the outing. I had checked yesterday and it said it would be sunny and 8C. I figured two layers up top would be fine.

Before heading out, I looked out, confirmed clear skies, and set off.

What I didn’t realize and would have noticed if I had checked the forecast again, was the high wind, gusting up to 25 km/h. The temperature was lower than expected at 5C, but the windchill meant it felt like 0C. My arms (single layer) and upper body were thoroughly chilled on the walk to the lake, so much so that I could not bear the thought of running 2.5 km into that wind before being able to turn around and having it at my back.

Instead, I just ran back along the river trail. At one point I checked and my heart rate was a somewhat unnerving 170 BPM, due to the cold. I did my best to slow down, but am glad I didn’t go farther than I did.

I have learned my lesson. The next time it looks to be windy, I will wear my running jacket, which has worked well even in the rare cases of snow runs.

Since I didn’t plan this walk-run, it’s split between two walks of about 4 km each. I’ve combined the stats accordingly below.

Other than the cold, no other issues were encountered, but the cold was plenty enough. Brr.

Stats (combined):

Walk 63
Average pace: 8:28/km
Location: Brunette River trail
Distance: 8.21 km
Time: 69:55
Weather: Sunny
Temp: 5ºC
Humidity: 59%
Wind: moderate to strong
BPM: 130
Weight: 180.3 pounds (fat)
Total distance to date: 478.26 km
Devices: Apple Watch Series 5, iPhone 12