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!
Wildflowers just south of the water fountain, near the dam.
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.
Brunette River, post-run. Not seen: all the dogs scampering about off-leash.
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)
View from Cariboo Dam, pre-run: Actual clouds and temperatures in the teens.
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):
18C instead of 22-24C
Cloudy instead of sunny
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!
Looking west, just past the Cariboo Dam, post-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)
Back on July 26 I tripped, a little, while on a run. This gave me PTSD flashbacks to the run in August 2016 when I tripped and fell, my right foot having found and lodged firmly against a not insubstantial tree root, which then caused me to twist and fall onto the trail, skidding across the gravel on my side, something I do not recommend.
After my run this past Wednesday, I returned to the scene of the trip-but-not-fall to better determine what my pesky right foot had snagged on this time.
I came away with some suspicions, but no irrefutable evidence.
First, the crime trip scene. This is the best place to trip, because it is a mix of sun and shade, which is difficult for your eyes to adjust to. Tree roots and other obstacles can hide in the shady bits, secretly waiting for you, given away only by their quiet sinister giggles.
Shade and sun: Perfect triping weather!
At first, I thought I might have hit an exposed stone. It’s large, but smooth, so it would make sense that I might trip on it, but not actually be dragged down by hitting it. But the stone is nearly in the middle of the path, I tripped on my right foot and I run on the right side of the trail. Even a bit of drift would not allow me to have encountered this stone of potential evil intent with my right foot.
This large exposed stone is likely innocent.
Then I noticed this small stone, which is close enough to be in the tripping zone, yet small enough to not haul me down.
Arrow provided in case it’s not obvious.
This was the only other suspect, so it was either this little stone, or something else that has since moved on, an invisible rock, gremlins, aliens or a forest poltergeist. Or maybe I just tripped for no reason at all. Bodies can be weird.
In any case, I’m still slightly paranoid to run this section of trail clockwise again, but I will, eventually.
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.
Bridge over Still Creek, post-run.
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)
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
