After several days of general loafing and skipping Friday’s run because my watch said so, I did an 8K walk/run today, with lots of running.
Surprisingly, despite the temperature feeling like 30C, it didn’t feel overly oppressive, thanks to a combination of a decent breeze and plenty of shade (the good kind of shade). The river trail was not very busy, perhaps because of my late afternoon start, but this also meant no dogs, which also means no dogs off leash. Woo.
Other than that, it was fine. I ran probably 3/4 of the way back and felt good. I had a sort of pleasant loping pace going.
Stats:
Walk 120 Average pace: 8:16/km Location: Brunette River trail/Burnaby Lake Distance: 8.02 km Time: 1:06:18 Weather: Sunny Temp: 28-27°C Humidity: 48-50% Wind: light BPM: 129 Weight: 167.2 pounds Devices: Garmin Forerunner 255 Total distance to date: 873.88 km
I am determined to exercise in some way every day, so late this morning I went out for walkies.
The summer weather has returned after a few days of intermittent showers and clouds, so it was already 26C when I headed out, and a bit humid. I kept up a brisk pace for the 4K walk to Burnaby Lake. When I got there, I decided to walk the approximate 2 km up the trail to find the nefarious tree root that I tripped on in a recent run. I set off, knowing the approximate location.
As I approached the area, I slowed and started scrutinizing the ground. At one point I even caught my toe on something. A-ha! I looked intently at the ground and could not find what I had snagged my toe on. I guess it was just a bump or something. It felt like it was too early for the tree root, so I pressed on. I observed that this area is perfect for nefarious tree roots, as there is a lot of canopy–ergo, shade–but the sun also pokes through in lots of areas, creating a dappled pattern that makes the ground hard to read.
I could not find the root.
I did find a large, smooth stone protruding a bit out of the trail, so it’s possible my foot happened to snag on it at just the right angle, but it feels like it’s a little too close to the middle of the trail, and I always run on the right. But maybe.
I walked to the bridge with the 8K marker and headed back, completing a second walk of 6 km and a very brisk pace of 9:01/km. I sweated a bit! It was nice to be out and touch trees, but not trip on them.
Foot bridge at the 8K marker.
Stats:
Walk 118 and 119 Average pace: 9:09 and 9:01/km Location: Brunette River trail/Burnaby Lake Distance: 4.02 and 6.02 km Time: 36:43 and 54:15 Weather: Sunny Temp: 26-28°C Humidity: 59-55% Wind: light BPM: 118 and 119 Weight: 166.6 pounds Devices: Garmin Forerunner 255 Total distance to date: 865.86 km
Monday’s run went sideways when I walked to the river trail (1.5 km) and realized I’d forgotten my SPI-belt™. It’s where I stash my phone when I run and keeping it in my pocket isn’t really practical, as it tugs on my shorts while jogging. I walked back (it was showering steadily at the time) and got the belt, but then decided to dry off a bit before heading back out, then ultimately put off the whole thing because at that point I was soaked and super unmotivated.
But today was different! It was merely cloudy, so off I went, planning and successfully executing a short counter-clockwise loop at the lake. I started late, but temperatures were still mild. What was not mild was the humidity, which started at 76% and only dropped slightly over the course of the run.
I was a bit droopy to start, with a pace of 5:58/km, then picked up a bit to 5:56/km, then an entire metaphorical wheel fell off as I slipped to 6:11/km. I ran to the 3K marker and decided to take a brief pause, by walking the short distance to Phillips Point, taking two photos, then walking back to the 3K marker and resuming the last 2K. This gave me my two best laps: 5:52 and 5:49/km. I was feeling a bit drained by the finish and I’ll admit to glancing at my watch a couple of times to see how much farther I had to go. But I managed to slip in under 6:00 minutes, with an average of 5:58/km. Woo (even with the cheating).
Interestingly, my BPM was lower at 151, likely because the humidity was moderating my pace. The trail was busier than expected, possibly due to my being out early afternoon instead of mid-morning, or maybe people were just excited to get out after two days of showers.
Also, summer is apparently “let your dog run free” time, if the river trail is any indication. That’s all I’ll say about that. [angry emoji here]
Overall, though, a decent effort and hopefully part of a successful return to regular runs.
Phillips Point, during the 3K break.
Stats:
Run 874 Average pace: 5:58/km Training status: Productive Location: Burnaby Lake (CCW, short loop) Start: 12:36 p.m. Distance: 5.03 km Time: 29:59 Weather: Mostly cloudy Temp: 21-22°C Humidity: 76-74% Wind: light BPM: 151 Weight: 166.9 Total distance to date: 6,230 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: HOKA Speedgoat 6 (15/34/49)
View of Burnaby Lake just west of Cariboo Dam, between walks.
A little slower today, but also a fair bit warmer and drier. I surprised myself by doing as much running as I did on the second walk.
Mr right ankle felt a bit stiff/janky at times when running, probably from lack of use. 😛 I did remember to stretch before heading out, though!
Being a Saturday, there were oodles of people at Hume Park, enjoying the pool, the shade and possibly alcohol, which can now be consumed in specific areas. Kids on swing sets on one side, drunk adults belching creatively on the other.
The river trail was relatively quiet, though, probably due to the heat (I did not pick an optimal time to go out), with no other joggers and no dogs at all. It was kind of nice.
Anyway, my steps are complete for another day.
Stats:
Walk 116 and 117 Average pace: 9:32 and 8:30/km Location: Brunette River trail/Burnaby Lake Distance: 4.02 and 4.04 km Time: 38:17 and 34:19 Weather: Sunny Temp: 29-30°C Humidity: 45-42% Wind: light BPM: 113 and 121 Weight: 167.0 pounds Devices: Garmin Forerunner 255 Total distance to date: 855.82 km
After missing yesterday’s run due to a toothache, I decided I needed some kind of exercise today, even though the tooth is still kind of hurting (I go to the dentists tomorrow).
I left late morning to avoid Xtreme Heat, and it was fine, with a nice breeze blowing. There were some off-leash dogs on the river trail, but fortunately well-behaved. There were no other incidents of note, and the walks were much like the previous–strictly walking on the way to the lake, with a good mix of walking and running on the way back. I felt fine and my mouth cooperated enough that it didn’t distract me.
And that’s about it!
The ever turtle-free Turtle Nesting Area, before starting back from Burnaby Lake.
Stats:
Walk 114 and 115 Average pace: 9:13 and 8:19/km Location: Brunette River trail/Burnaby Lake Distance: 4.02 and 4.03 km Time: 37:01 and 33:32 Weather: Sunny Temp: 23-25°C Humidity: 60-62% Wind: light BPM: 121 and 129 Weight: 167.4 pounds Devices: Garmin Forerunner 255 Total distance to date: 847.76 km
Today was the second half of the 5K run I started…a week ago. I swear I’ll be running regularly now!
My goal today was simple:
Start early to beat the heat (though the high today is 26C, which is not too bad)
Get an average pace under six minutes
Success!
I started near the Jiffy John® and had the following times for my abbreviated run:
1K: 5:54
2K: 5:59
3K: 5:52
After the second km, I knew I had very little wiggle room, so I put in a wee bit of extra effort and managed to get my average pace to a slow but still under six minute pace of 5:55/km. Woo.
The temperature and humidity were both fine, so no dry mouth or other discomfort, other than just being somewhat out of shape again.
I chose not to time the walk around the rest of the lake, but did time the walk back from the lake, with my Training Status going from Recovery to Maintaining. That’s also fine. Everything was fine, or fine-like.
This was the first run with my snazzy new Speedgoat 6 shoes, and they were…fine! They are basically the same as the Speedgoat 5s, so no real difference in terms of fit or feel, which is good.
Overall, a perfectly cromulent way to start the week.
View from Phillips Point, post-run.
Stats:
Run 872 Average pace: 5:55/km Training status: Maintaining Location: Burnaby Lake (CCW) Start: 10:08 a.m. Distance: 3.03 km Time: 17:56 Weather: Sunny Temp: 19-20°C Humidity: 71-70% Wind: light BPM: 156 Weight: 168.8 Total distance to date: 6,220 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: HOKA Speedgoat 6 (5/13/18)
I’m counting this as two walks, as I clocked them separately, due to the gap in between them.
I have been getting my daily steps in, but haven’t been doing a lot of capital “e” Exercise lately. It’s Sunday, so I didn’t want to run, but I do have my new orange and purple Speedgoat 6 trail runners, so I put them on and walked to the lake and walked/ran on the way back.
It was fairly warm at 28C, but most of the trek is in the shade or out of direct sunlight, so it wasn’t that bad. I didn’t experience any issues, and I got to watch two Douglas squirrels chase each other around a tree at Burnaby Lake. In all, a good excursion and test of my shoes.
The two Douglas squirrels referenced above.
Stats:
Walk 112 and 113 Average pace: 9:01 and 8:41/km Location: Brunette River trail/Burnaby Lake Distance: 3.02 and 4.02 km Time: 27:14 and 34:56 Weather: Sunny Temp: 28°C Humidity: 56% Wind: light BPM: 120 and 121 Weight: 167.2 pounds Devices: Garmin Forerunner 255 Total distance to date: 847.76 km
Last night I had a terrible sleep, getting hours less than normal and not doing great with the hours I did nominally sleep. I then had a terrible early morning. My Garmin Forerunner did something it’s never done before: Given me a rest day, not sue to overreaching on my workouts, but from lack of sleep.
I went out, anyway, leaving early to beat the proverbial (and real) heat. On this count, I succeeded, as it was 23C when I started and 24C when I ended, which is quite warm for mid-morning (and the humidity made it feel warmer), but much better than the early afternoon high of 32C.
When I select Run as a workout, the watch always has a suggested workout, which I inevitably skip, but I’m always interested in what it offers. Today the suggested workout was: Rest Day, due to “excessive fatigue.” It also offered something to the effect of, “If you insist on running, keep it short and gentle.”
Which I did.
I opted for a 2K run, as that would put me near the Nature House at the end, and close to a drinking fountain. I started at the fountain by the dam and ended the run just as I crossed the foot bridge at Eagle Creek, then visited the aforementioned fountain.
The run was slow, by design, with an average pace of 6:10/km, which is pretty slothful for a mere 2 km. But it went without issue and my training status was Productive afterwards.
I opted to not time any of the walk back because I knew the watch would yell at me, plus this would allow me to adopt a more leisurely pace and to stop and take photos and such. And that is exactly how it played out.
After the first five km or so (after the brief run, the walking part after would encompass about 12 km total), I began to feel tired. Later, I began to feel very tired.
I have remained very tired since. I do not remember the last time I was this very tired.
On the one hand, I’m glad I went out and did something–I needed to get out and touch trees. On the other, so very tired. I am hoping I sleep well tonight.
Bonus side note: I turned over my left running shoe and discovered this particular Speedgoat had a rather large hole in the bottom. I have no idea when it formed. I opted to wear my old Saucony Peregrine 13s, which have intact heels but are wearing out on the top, which is kind of strange, really.
But I was reminded how I don’t like them much–the laces tie in a way that the bow sits at the top point of my foot and tends to bind a bit. It’s not terrible, but it is annoying. I will have to search for new Speedgoats or a goat-like alternative.
Stats:
Run 871 Average pace: 5:53/km Training status: Productive Location: Burnaby Lake (CCW) Start: 9:26 a.m. Distance: 2.03 km Time: 12:30 Weather: Sunny Temp: 23-24°C Humidity: 63-60% Wind: light BPM: 148 Weight: 167.7 Total distance to date: 6,217 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: HOKA Speedgoat 5 (355/685/1,044 km) Saucony Peregrine 13
Today I got carried away with stuff in the morning and pondered putting off my usual Friday run. Instead, I opted to head out later than usual–at 1:30. This meant that it was already 27°C when I got to the lake.
Undaunted, and reasonably well-hydrated, I set off clockwise along the largely exposed Avalon Trail, knowing it would eventually lead me to the much more shady Southshore Trail with its pine trees and squirrels and such. My first km pace was 5:54/km–pretty slow, but fine, because:
I’m still out of shape from lack of running
I am not 100% recovered from my summer cold (lung capacity is reduced)
It was much warmer than what I am used to
Then, partway through the second km, I got a text message. It was strata stuff. I shouldn’t have looked, but I did. I paused to note I was on a run and to hold off on further notices. But the damage was done. I could no longer focus on the run, and the heat wasn’t helping, either. I stopped at 1.31 km total, with an average pace of 5:53/km. :sadtrombone:
However, I still got a Training Status of Productive after the short run. Yay! But then after the 4K walk back, it switched to Overreaching again. Whoops.
Anyway, I’m including the usual stats below, but I’ve opted not to count the run part in the total distance, because it would drive my OCD batty to have the total distance end in 1.31.
Post-run shot taken west of Cariboo Dam.
Run 870 Average pace: 5:53/km Training status: Productive (after run), Overreaching (after 4 km walk home) Location: Burnaby Lake (CW) Start: 2:21 p.m. Distance: 1.31 km Time: 7:41 Weather: Sunny Temp: 27°C Humidity: 47% Wind: light BPM: 148 Weight: 168.1 Total distance to date: 6,215 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: HOKA Speedgoat 5 (355/685/1,044 km)
Yes, in an amazing turn of events, I have run not once, but twice in the same week. Woo!
Today I opted to run the easier river trail, as a way of easing back into a semi-regular run routine. I was hoping for two things: lower BPM and a faster pace. And I got both. Also woo!
My BPM was 153 overall and my pace was 6:01/km, down seven seconds from Monday. I am slightly disappointed I didn’t break six minutes, but the first km pace was oddly the same as Monday–5:50–when I would have expected it to be faster. I can only assume I was subconsciously running slower to help conserve energy. Still, I’m pleased with the results.
Conditions were very similar to Monday, but the slightly cooler temperature and stronger breeze made it feel a bit more comfy, which was nice in the way a Jamaican patty is nice. And they are nice.
Also nice was the relative lack of other people, as it was just a regular weekday.
Overall, I’m happy with how it turned out. We’ll see how Friday goes, as it is looking to be Africa hot.
It is getting increasingly tricky to shoot the river over the incredibly lush vegetation.
Stats:
Run 869 Average pace: 6:01/km Training status: Overreaching (whoops) Location: Brunette River Trail Start: 10:56 a.m. Distance: 5.03 km Time: 30:13 Weather: Sunny Temp: 18-19°C Humidity: 68-67% Wind: light to moderate BPM: 153 Weight: 167.9 Total distance to date: 6,215 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: HOKA Speedgoat 5 (355/685/1,040 km)
It has been 18 days since my first 5K in two months. This was not my intention.
But after running on June 13th, I came down with a summer cold, curiously around the same time one struck last year. And so it was I had to wait until I was mostly recovered before officially tackling a 5K again. I knew that the combo of not running much plus not being 100% would affect my pace, and it did. I turned in my first 6+ minute pace in quite some time, coming in at 6:08/km.
Which wasn’t so bad vs. how I felt, because by the end that 5 km was feeling more like 500.
On the plus side, I am suffering no ill effects post-run, and didn’t have any issues while running, other than feeling very slow and tired. I completed the first km with a pace of 5:50, but could feel myself slowing in the second, where I dropped to 6:08. I dropped to 6:18 on the third and decided to cheat just a little.
At the 3K marker (the actual marker, I had already passed 3 km total), I paused the run, then walked to Phillips Point, which, according to Google Maps, is about a 168 m round-trip. There were a couple of people fishing there, which was a bit weird, so I only paused for a moment before heading back to the 3K marker and resuming the run. This allowed my heart rate to drop from 158 to 141, which definitely helped on the last two km, which had paces of 6:13 and 6:10.
After finishing the run, I made a beeline across the field to the drinking fountain at the playground and supped on it like a very thirsty runner.
Another plus: My training status went from Recovery to Productive. Woo!
Although humidity was high, my lips felt a bit dry, though I didn’t experience any notable dry mouth. I hate dry mouth.
And as it was Canada Day, the trail was more crowded than usual, but all dogs were leashed and people were attentive, even considerate! Hooray for polite Canadians.
Oh, and the title refers to the numerous potholes along the trail that have recently been patched. Some sections could still use a full resurfacing, but no signs of it yet. And speaking of resurfacing, of a sort, the first boardwalk as you go clockwise is canting at even more diverse angles than before. It is over two years since the signs there went up noting that “repairs are planned.” Hopefully they will happen before the boardwalk sinks into the marsh.
Overall, it was good to get back out, good to prove I could still do 5K, and hopefully the next run will be a bit easier and happen in a few days and not a few weeks.
A lake of lily pads, post-run.
Stats:
Run 868 Average pace: 6:08/km Training status: Productive Location: Burnaby Lake (CCW) Start: 11:29 a.m. Distance: 5.03 km Time: 30:51 Weather: Sunny Temp: 20°C Humidity: 68-66% Wind: light BPM: 155 Weight: 169.0 Total distance to date: 6,210 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: HOKA Speedgoat 5 (350/681/1031 km)
I pondered what to do today in terms of activity. Last week, I did not run due to a head/chest cold, which continues to linger on into this week. It came down to one of three options:
Take the camera and walk to Piper Spit. Round trip: 12 km.
Do a casual walk to the lake and back. Round trip: 8 km.
Do a walk to the lake, then another back, but dressed for a run and treating the walks as exercise. Round trip: 8 km.
I opted for option #3 and in fact ran a great deal of the second walk back. The weather was pleasant, with a light breeze and a mix of sun and cloud. I experienced no issues during the run part (but forgot to stretch before, whoopsie). When I first got to the lake, I briefly contemplated an actual run (even just 2.5 km) but ultimately decided I was not quite ready.
You can see a clear difference in the two walks, though, with average paces of 9:25/km and 7:39/km when I kicked it up the proverbial notch.
My Garmin watch was not overly impressed. After the walk to the lake, my training status went from Detraining to, well, it stayed at Detraining. But after the second walk (which involved a lot of running), it improved to…Unproductive. I suppose the next time it will get nudged, possibly, to Recovery.
It was nice to at least get out and get moving again.
Turtle Nesting Area at Burnaby Lake, where I have still yet to see a turtle.
Stats:
Walk 111 Average pace: 9:25 and 7:39/km Location: Brunette River trail/Burnaby Lake Distance: 4.02 and 4.04 km Time: 37:48 and 30:54 Weather: Sun and cloud Temp: 20°C Humidity: 53% Wind: light BPM: 116 and 130 Weight: 170.1 pounds Devices: Garmin Forerunner 255 Total distance to date: 840.71 km
