Exercise

First, this is my fourth regular run in a row, woo. And no cheating, also woo.

But I headed out later than planned and that meant it was sunny and humid, so boo (on me).

I opted to go clockwise again, figuring it would be shadier and also for the additional variety. This was fine, save for two things:

• It was strangely crowded in the first 300m or so. I have no idea why so many people were bunched up like that on a Monday morning. Maybe everyone is heading out because they feel summer is slipping away.
• I forgot they are resurfacing the trail from the bridge at Deer Lake Brook to the parking lot by the rowing pavilion. This seems a bit odd to me, as the section leading up to the bridge is still in very good condition and doesn’t need to be resurfaced (IMO), but I guess they have a set schedule or something. It looks like they may have started today, right from the bridge itself. They had done the first bit of compacting and the guy there seemed to be signalling me to go to the right, which would have been the ditch. This part of the trail essentially has no shoulders. I then ran across the non-compacted bit after, which had the consistency of semi-solid cement, leaving distinct footprints they probably had to fix. Oops. Still, I wasn’t going to go off into the ditch and risk twisting an ankle. Pedestrians are an occupational hazard when resurfacing a pedestrian trail.

The recent showers, combined with the sun and humidity, meant it would be muggy–and it was! This meant I worked harder to be slower, but I felt I turned in a solid performance. After getting progressively slower with each km, I managed to pick up the pace a bit at the end, for an overall pace of 5:49/km.

And I wore a new belt! Jeff picked up an $18 SPI-Belt knockoff and I wore it, and it worked surprisingly well, staying nice ‘n snug with my phone tucked inside. And unlike my old belt, I could have the phone on the front, where I could access volume controls easily. Which I did not do. But still, having a non-saggy belt was spiffy.

Overall, a good start to the week. If the forecast is accurate, Wednesday may be a bit damp. We’ll see!

Stats:

Run 879
Average pace: 5:49/km
Training status: Productive
Location: Burnaby Lake (CW)
Start: 11:11 a.m.
Distance: 5.03 km
Time: 29:13
Weather: Mostly sunny
Temp: 21-22°C
Humidity: 61-57%
Wind: light
BPM: 154
Weight: 166.9
Total distance to date: 6,255 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (40/80/120)

I succeeded in getting an earlier start today and was able to run under delightfully cloudy skies, with conditions remarkably similar to Monday. Checking the hourly forecast, I was probably safe from the sun trill 2 p.m., but I wasn’t taking any chances after messing it up on Wednesday.

I started out a bit slower than Monday and lagged a bit at the 3K mark, but cranked it up for the final two km and finished with an overall pace of 5:44/km, only two seconds off Monday’s pace. That’s pretty good, all things considered.

There were no issues on the run, my BPM was fine, people on the trail were relatively sparse and all dogs were leashed.

It feels like a long time since I’ve done three runs in one week. Hopefully it won’t be a rare thing going forward. I’m talking to you, right knee!

Stats:

Run 878
Average pace: 5:44/km
Training status: Productive
Location: Burnaby Lake (CW, short loop)
Start: 10:08 a.m.
Distance: 5.03 km
Time: 28:53
Weather: Cloudy
Temp: 18°C
Humidity: 68-66%
Wind: light
BPM: 152
Weight: 167.2
Total distance to date: 6,250 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (35/67/102)

I made a tactical error even before setting out for the run: I headed out about an hour later than intended. This notably meant that it would be a little warmer and that the sun would be out.

This turned out to be significant because, as the titles says, the sun makes you slower. While the conditions don’t seem all that different from Monday, the higher temperature, sun and humidity combined to make it feel a lot harder to get the same results. I started slower at 5:41/km, but that’s still pretty good. Dropped to 5:47/km for the second km, which is fine. But the third km my pace cratered to 6:04/km. That is a huge drop and even looking at the numbers now, it doesn’t seem possible.

When I hit that third km, I paused the run, walked forward and then back to where I had paused, probably about 30 seconds of walking in total, then resumed the run. This breather allowed my hart rate to drop to around 130 or so and gave me enough boost to finish with an overall average of 5:51/km. Kinda cheating, but I’ll take it.

Friday looks like it may be partly cloudy and a bit cooler. I’ll take it!

Other than the sun leaching all my atamina, the run was fine. My right leg felt a bit sore, mostly around the shi, on the walk back, but it settled down after a while and in the end it seems fine.

The trail weas unusually busy, especially in the area east of Piper Spit, with people all bunched up with dogs and kids and things. None of this presented any issue, though, which was nice.

The river trail was once again All Dogs Unleashed, but at least the dogs behaved themselves, even if the owners didn’t.

Stats:

Run 877
Average pace: 5:51/km
Training status: Productive
Location: Burnaby Lake (CCW, short loop)
Start: 11:13 a.m.
Distance: 5.03 km
Time: 29:25
Weather: Mostly sunny
Temp: 20-21°C
Humidity: 71-67%
Wind: light
BPM: 154
Weight: 167.3
Total distance to date: 6,245 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (30/59/89)

Weirdly, I started today’s run at almost the exact same time as the last one, off my only two minutes.

I was originally planning on running counter-clockwise, but changed my mind when I got to the lake and did a clockwise short loop, turning around just past the halfway mark–which is unusual for me, because I usually run about 3 km before turning back, as I like the little psychological boost of having less to run on the way back.

Conditions were different enough to be noticeable (listed in order of importance):

1. 18C instead of 22-24C
2. Cloudy instead of sunny
3. Humidity in the 70s instead of 60s

The higher humidity was effectively cancelled out by the cloud cover and cooler temperature. The combination made a huge difference in my energy level. Unlike the previous run, I did not try to store any reserves during the first km. I didn’t go all-out, either, I just ran at a steady pace. That pace turned out to be 5:31/km, which was a lot faster than I expected, but I maintained a pace of around 5:48 for the next three km, and wrapped up with 5:35/km on the final stretch, for an average of 5:42/km. This is a staggering 25 seconds faster than last Wednesday’s run, resulting in a total time more than two minutes shorter. Another indicator of how better the conditions were: My BPM dropped to 151 vs. 156 for the previous run. I was faster and didn’t even work as hard.

Clouds really do make you faster.

The energy boost even persisted through the walk home. It was weird, because I was actually concerned I would feel slow and tired. I am happy to be wrong!

There were a number of other runners out, but the trail was otherwise pretty quiet. Clouds make you faster, but they also scare away people. Some were dressed like it was suddenly mid-fall.

And while the lake trail was fine, the river trail was once again a Dogs Run Free zone, with multiple dogs running around sans leash. I’d call the city of Metro Vancouver or whatever, but know it’s pointless. It’s basically an honour system with no real enforcement, and about half of all dog owners seem to think their dogs are too precious for leashes. Whatever.

It still doesn’t take away from my buzz over such a pleasant and zippy run!

Stats:

Run 876
Average pace: 5:42/km
Training status: Productive
Location: Burnaby Lake (CW, short loop)
Start: 11:55 a.m.
Distance: 5.03 km
Time: 28:41
Weather: Cloudy
Temp: 18°C
Humidity: 76-74%
Wind: light
BPM: 151
Weight: 166.9
Total distance to date: 6,240 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (25/51/76)

I’m sure I’ve used that title before.

But it still fits! It was fairly humid and reasonably warm for today’s run. I started a little later than normal and only semi-cheated today, as I ran to the fountain at the Nature House (just over 2 km in) to grab a quick drink at the fountain.

I checked my watch multiple times in the last km. I wasn’t hurting, but I still wanted the run to end. I wanted to not run. I wanted to lay down in the warm, soft grass.

The starting km was at a more casual pace–I always think this will help me conserve energy for later in the run, but that never seems to happen, so it just drags down my overall pace. Speaking of pace, it was 6:02 in that first km, which is pretty dang slow. The good news is I at least maintained that pace for the second km.

But then I slipped to 6:13 for the third and sputtered to 6:18 for the fourth. I didn’t feel awful, I just had very little forward movement, which is necessary for running. I resolved to push a little for the final km, and did that one in my best overall of 5:58. This brought my overall average to 6:07/km, which is not good but is also not horrible.

The trail was fairly quiet, so I didn’t encounter many people. Between the second and third km, an excavator was digging out a ditch on the north side of the trail, presumably to help with drainage. There was a guy standing away from it on both sides, getting people to stop until they could signal to the excavator guy (EG) to stop digging. He did this by setting the shovel down gently on the trail, as if in solemn ceremony. I almost wanted to salute or bow or something. Instead, I just ran and offered a friendly little wave.

The day started with an early trip to the store, so at 2:47 p.m. I am already at 30,000+ steps. I think I may go lay down for a bit now.

Here’s to Friday’s run being hopefully a bit cooler and maybe a bit faster.

Stats:

Run 875
Average pace: 6:07/km
Training status: Productive
Location: Burnaby Lake (CCW)
Start: 11:53 a.m.
Distance: 5.03 km
Time: 30:44
Weather: Sunny
Temp: 23-24°C
Humidity: 67-65%
Wind: light to moderate
BPM: 155
Weight: 167.0
Total distance to date: 6,235 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (20/43/63)