Exercise

With a rainfall warning advisory in effect from Environment Canada, I was not surprised to find myself greeted with torrential rain for today’s run. It was the kind of weather a duck might like. A mad duck.

But it was mild, at least — about 8ºC. I wore two layers and almost felt a single layer may have sufficed. Still need the gloves, though, even if they eventually got thoroughly soaked in the process.

I was startled to find another jogger running clockwise around the path when I began but she disappeared after about 10 minutes. Two others showed up but they both also left after only a brief stay. I can’t say I blame them as the first 6 km of the run was a very hard rain with gusting wind. Strangely, at the 6k mark the sky brightened and the sun came out for a few moments while the rain still pounded down. On each lap the trail morphed as puddles grew and spread. It became a virtual obstacle course by the 3/4 mark with me nimbly hopping around, over and sometimes just straight through the water. The rains eventually eased up and for a few km actually stopped. By the end they resumed but with most of their vigor gone.

Unlike the previous run, I felt good on this one and the last stretch did not seem interminable. I finished by running a wee bit father and a little bit faster, so I’m happy with the results.

My shoes and socks are thoroughly soaked and muddy. The people who make laundry detergent will be pleased.

And what’s a run in the park without some new weird object to behold? Today it was this in the middle of the field:

That would be a floor buffer. Looked to be on good shape, if a little damp. Again, people are weird.

Results:

Total distance: 10.08 km (previous: 10.03 km)
Average time/km: 5:44/km (previous: 5.50/km)
Best time/km: 5.22/km (previous: 5.10/km) — I blame the unpredictable condition of the trail for the slower time here. Took a few laps to fully suss out the best way to navigate the watery ways.

Today I decided to finally go ahead and try a 10k run, even though I have a head cold (apparently a bonus gift from traveling back from the island).

It was a relatively balmy 5ºC and mostly clear, with some high cloud and no breeze. Because of the warmer temperature the trail was firm but pliable, like a pair of breasts (or so I have been told).

I started out strong and although my overall time was slower than the previous run, my pace was fairly steady. However, the last 2 km it felt like the countdown announcements simply weren’t going to play on the iPod, as if time was stretching out and defying the laws of the universe. Kilometer 9 felt like about 3 km before I finally got the 1 km notification and then it felt longer still before the final series of countdowns began at 400m. I did not run any extra but I was nowhere near the starting line, so I didn’t cheese on the finish.

Afterward, I must confess to being slightly sore but not too bad there. I am tired as all get-out, though. The run took about 58 minutes.

There were a number of dog walkers and two other joggers at the park but the joggers were working at a fairly light pace. I saw three guys with a football and golf clubs (?), perhaps intent on creating the new hybrid sport, footgolf. They seemed to putt or chip or whatever in the field for a bit. A little later three more guys came by with baseball gloves and ball, because that pre-season can’t start too soon! I hadn’t expected to watch for baseballs in December. They kept them off the path.

Moving forward I will slowly begin working on my 10k time. I’m glad I did this before the end of the year. It’s a nice way to cap things off.

Results:

Total distance: 10.03 km (previous: 8.56 km)
Average time/km: 5:50/km (previous: 5.37/km)
Best time/km: 5.10/km (previous: 5.08/km)

Yeah, it isn’t easy to keep coming up with new titles for my jogging updates. 😛

Today’s run was under sunny skies with the temperature around 3ºC. After thawing and freezing for the past week the trail was hard and frosty in spots where it doesn’t get much sun with the rest being a little more pliable. The park crews had been by since my run last Monday as all of the leaves had been removed from the path. It had that new park feel.

I was curious to see how the six days off due to travel to the island would affect my performance but it turned out to be the best run of my last six, coming in at an average pace of 5.37/km. I also covered more ground than before, 8.56 km, edging closer to my New Year’s goal of 10k. Most importantly, I feel good after the run. I still haven’t heard Tiger come on, but Joan Benoit Samuelson congratulated me on my farthest run yet.

There were a few other joggers out and the usual assortment of dogs and their owners about. As expected the buggies had been cleared away but next to one tree was a not-insignificant pile of clothes. Perhaps someone was concerned the coyotes would get cold in this weather.

Results:

Total distance: 8.56 km (previous: 8.20 km)
Average time/km: 5:37/km (previous: 5.38/km)
Best time/km: 5.08/km (previous: 5.21/km)

Because winds were supposed to be gusting, I went with three layers today for the run but apparently the gusting stopped before I started. Still, at 4ºC I did not feel too overdressed. The weather was overcast, which was a nice change from the previous run’s torrential rain. As a result, the path was mushy but fully navigable. No ark needed.

I decided to run to a set distance today instead of time, choosing 8 km since my usual 45 minute runs seem to be in that range, anyway. I improved drastically on my previous run, as you’ll see below, and ran a little extra to get to the starting point. My pace was very consistent, which I’m happy to see. The calves both felt a bit sore as I ran but are fine now. I think they are adjusting to the longer distances but at this rate I suspect there will be no discomfort in the next run or two.

Today I was joined on the path by a couple of people with their dogs, a nice lady walking clockwise and, of course, a pair of shopping carts (said nice lady moved them, as both were originally on the path itself):

You may ask me, “Why would someone wheel a shopping cart into a park with a semi-smashed pumpkin in it?” and I would answer, “Because people are mental.” Since there were two carts (the other was sans pumpkin) I am left to wonder if this was a group effort (“Hey guys, I have this great idea…”) or someone with motivations even I cannot divine. I expect the carts to be gone next time but I thrill in anticipation of what may take their place!

Results:

Total distance: 8.20 km (previous: 8.01 km)
Average time/km: 5:38/km (previous: 5.53/km)
Best time/km: 5.21/km (previous: 5.31/km)

Errata: R.E.M.’s album Lifes Rich Pageant is a great album to jog to. Most of the songs are uptempo and unlike some of their albums, none of them is filler. It’s a bit short so I had to pad out the playlist with a few songs from Document.

I still have not heard Tiger Woods chime in on the iPod since his li’l scandal broke. A coincidence, probably, but it seems kind of funny.

“I expect I will do a bit better after a few days of rest.” Then again, maybe not!

Today’s (well, technically yesterday’s since it’s past midnight now) run was in a relatively balmy 9ºC and under very light drizzly conditions. I wore my gloves.

The flood at the park had almost entirely retreated so I was able to run along the path except for the one sunken SE corner. My calves were sore from the previous run so I took two days off and partway through this run they felt even more sore. I am fairly certain that I have not re-injured the right calf, as it is not getting worse and when I stopped running it doesn’t hurt (unlike before where the pain lingered even while walking). I think my legs are just complaining about upping the time from 35 to 45 minutes. I’ve added roughly 1.5 km to the run as a result.

Because of the soreness my pace was fairly steady but not very swift. Since i had come so close to 8km before I opted to push for it today. Unfortunately I was only at 7.64km at the 45 minute mark and it took two more minutes to get to 8km. Still, I did it and I’m still walking now, so yay and all that.

Results:

Total distance: 8.01 km
Average time/km: 5:53/km (previous: 5.45/km)
Best time/km: 5.31/km (previous: 5.21/km)

Notable incident: a pair of women were throwing a ball for a dog to catch. One of them had one of those ball scoop dealies that lets you pick up and throw the ball without getting dog slobber all over your hand. They mostly stayed off the trail but one lap they were on it and as I moved to pass them the one woman raised the ball scoop up and very nearly whacked me in the head with it. Her partner gently chided her. Good enough for me!

Today’s run was ugly.

Last night’s predicted big snow followed by rain didn’t happen in that the snow petered out quickly. By this morning it was completely gone, so I didn’t need to be concerned about running in piles of slush. Instead I faced this:

That’s the southeast corner where I enter the park and start my run. A long stretch along the northern part of the trail was similarly flooded, forcing me to run alongside it on the grass (which really isn’t so bad). The navigable parts of the trail were rather muddy, as my socks and sneakers will attest.

It was a relatively balmy 4ºC when I started out so I opted to wear only two layers (jacket + long sleeve shirt) and that was fine. I also chose to skip wearing my gloves, which was not so fine. My hands were numb by the end and even for the first few minutes in the shower the tops of them had this weird temperature inversion thing going on where the hot water hitting them felt very much cold. If I turned my palms up the water felt hot, as it should.

I probably walked as much yesterday as I had run on Sunday, if not more, which in retrospect was probably dumb. I should have rested my legs. This meant my calves were sore to start today and my initial pace was pretty sluggish. I didn’t force it, though. By the final few km I had my second wind and my legs were sufficiently limber that my pace improved remarkably.

For a long stretch I had all of China Creek Park to myself, save for the crows worming in the field and a parks board tractor blowing leaves off the path (and helpfully stopping each time I jogged by). At the 15 minute mark the rain started and by 20 minutes in had become a downpour. It eased off for about ten minutes then for the last 3 laps or so turned to a downpour again. There were occasional strong gusts blowing from the south/southeast, too. With about ten minutes to go another jogger showed up but I only ever saw him do a few stretching exercises. He seemed to have disappeared by the time I was leaving.

Results:

Total distance: 7.89 km
Average time/km: 5:45/km (slightly better than my 40 minute pace)
Best time/km: 5.21/km (full km), 4:43/km  (final .89 km)

You can see how my pace really picked up toward the end — 4:43 for nearly a full km is a remarkable time for me for the end of a run and I really didn’t feel I was pushing at all, just moving at a comfortable pace.

I expect I will do a bit better after a few days of rest.

I decided to walk 36 blocks before running today.

No, wait, my iPod actually decided for me.

The conditions on today’s run were similar to the previous day — about -2ºC and a mix of sun and cloud. I headed down to China Creek Park and selected my workout on the iPod (35 minutes) then went to choose a playlist. Curiously, there were no playlists available. A message said to sync the iPod to transfer music over. Chagrined, I figured I’d just use shuffle instead and got the same message. In fact, the iPod wasn’t showing any of the 2,000+ songs I had stored on it. I debated whether to do the run voice-only (the nice Nike woman just announcing the time intervals without any music) but the thought of listening to my own breathing for 35 minutes convinced me to go back and try to fix whatever issue it was.

I plugged the iPod in and it synced in just a few seconds. I checked after unplugging it from the PC and it looked good — everything was back. So I returned to the park and did my run. Going there and back twice meant I walked 48 blocks in total. That’s a fair bit of walking I hadn’t planned on. The only real downside was being a little extra chilly at the start of the run.

Still, I shake my fist at Apple. Now I know to check the iPod before heading out instead of just crazily assuming it will work.

The run itself went well and as I closed in on 35 minutes I decided to go for 40. This gave me my best overall distance yet and I only lost six seconds on my overall pace from last time. Not bad. The one downside was my upper back started to feel a bit sore by about the 38 minute mark. That may mean I need to work on my stride or posture, so it may turn out to be a good thing in the long term.

Results:

Total distance: 7.11 km
Average time/km: 5:40/km
Best time/km: 5.14/km

Today’s run was 35 minutes and I continued to improve my performance:

Total distance: 6.32 km
Average/km: 5:34
Best/km: 5:11

It was also officially™ below freezing but I am finding these temperatures to not be a problem. I heat up quickly and the sweat keeps me warm, if stinky.

There were three other joggers out this afternoon. A woman was running in a very casual manner and was easily passed. A male jogger with a nice red cap was also passed — twice! I assume he was doing the walk/run thing. The third jogger actually passed me around the 30 minute mark. I knew better than to try to catch up but I did notice his speed leveled off once he was safely by me and I kept pace for the rest of the time he was on the trail.

A guy was flying a small radio-controlled helicopter at one of the baseball diamonds, adding another potential threat to the list that includes soccer balls, dogd and gravel-throwing fat kids. I imagine the list of people who can claim to have been struck by a helicopter while jogging is a fairly short one.

The smashed VCR or whatever it was had been cleared away but the microwave was still sitting beside the trail. Curiously, the brown paper bag that had been sitting inside it was gone.

I contemplated going for 40 minutes but I think I’ll wait till next week for that. There was an unpleasant diesel or tar-like smell hanging in the air for the last 10 minutes or so that made the final stretch a bit unpleasant.

There is always something new to see when I go jogging in China Creek Park.

Today it was litter.

At one corner of the path was some kind of electronics device that had been smashed so all that was left were bits of black plastic and other unidentifiable parts. It may have been a VCR. Why would someone bring a VCR to the park and smash it to bits? I don’t know. Maybe it was an homage to Office Space.

There was also a microwave abandoned along the southern stretch, its door left open and, curiously, inside was a plate holding a brown paper bag. I shall not speculate on its contents.

As expected, today’s run was the coldest yet, with the temperature hovering right around the freezing mark. To spice things up further, wind gusts up to 24km/h were blowing. The trail, especially in the shade, has now become near rock-hard, which means the uneven muddy parts are like trying to navigate mini-stalagmites.

When is the only time you are surrounded by girls and yet have to watch for balls? When they’re playing soccer. Fortunately, none of their kicking sent the ball my way. The spectators were shouting mostly to keep warm, I think. At one point I smelled an odor that was very much reminiscent of a pulp mill and there are no pulp mills anywhere around so the only thought was that it was coming from the port-o-potty at the NW corner of the trail but there was no way someone using it could make it smell that bad. After I ran by the smell diminished, so I was wrong. They may want to put a biohazard sign on the door. Yikes.

The run went well and I kept going for 35 minutes instead of the planned 30. As expected, my pace is still well off what it once was but we’ll see how the next few runs stack up.

Notable stats:

Average pace: 5.42/km
Overall distance: 6.2 km
Best km: 5:18/km

3ºC again for today’s run but a bit of a breeze made it feel colder than that. By the time I got to the park I was looking forward to generating a little sweat to keep warm.

The run went well and I noted a small group of teens sitting on the playground equipment. The guys had their jackets off and were just wearing t-shirts. One had shorts. Several looked like they were ready to audition for the part of Jabba in Star Wars: The High School Musical, so I’m guessing they didn’t feel the cold quite the same way as me and my skinny ass.

They also had a very cute dog and the guys both found it so hilarious to pretend to throw the ball and watch the dog run out in the field and stand there confused that they did this repeatedly, including my final lap when one of the knuckleheads stepped right in front of me to throw it after another incredibly funny fake-out.

Still, I posted my best 30 minute run since returning and the right calf presented no issues. My distance for the last three 30 minute runs, with average speed/km (first to latest):

5.17 km, 5:50/km
5.25 km, 5:45/km
5.40 km, 5:35/km

I’m still well off my pre-injury pace but as long as I slowly improve I’m fine with that.

The first half of my run had me seriously considering a toque as my ears got a wee bit chilly but the second half they warmed up sufficiently. We’ll see what they say in my first sub-freezing run.