Exercise

Run 897: Full house

View from Cariboo Dam pre-run: Light rain amid gray skies.

Although the stats make today’s run look very similar to Monday’s, there are a few key differences:

  • I ran at the lake, not the river trail, which is a tougher course, so having a slightly better pace means I actually did more than a little better.
  • It showered lightly today, Monday was a constant downpour.
  • I actually got warm enough today that I took the jacket off halfway through the run (it came in handy on the walk back when the rain picked up, though).

I was hoping to beat the rain today, but alas, did not. Because it started right as I stepped outside, I came back in and switched from two layers to one layer + jacket. I need a lighter jacket for running that can still hold up to rain, though. As noted above, I doffed it partway through the run.

As for the run, the full house is in reference to my lap times:

  1. 5:41
  2. 5:41
  3. 5:36
  4. 5:36
  5. 5:36

I can’t remember the last time when I had so many laps match up like that. Kind of weird and random. The overall pace of 5:39/km was nice, as was the 150 BPM. I had no issues, though I admit I kept looking at my watch for the last km, so I may have been pushing a bit to maintain that 5:36 pace for three consecutive km.

The rain wasn’t too bad, though it’s always preferable to have no rain. As expected with this weather, the trail was pretty lightly populated.

Overall, a decent effort. I’m hoping that Friday’s run will be drier, but the current forecast makes that seem…unlikely. We’ll see!

Looking down on Stoney Creek, post-run. A few ex-salmon can be seen.

Stats:

Run 897
Average pace: 5:39/km
Training status: Productive
Location: Burnaby Lake (CCW, short loop)
Start: 10:58 a.m.
Distance: 5.03 km
Time: 28:21
Weather: Rain showers
Temp: 10°C (feels like 7)
Humidity: 74%
Wind: light to moderate
BPM: 150
Weight: 167.1
Total distance to date: 6,335 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (125/236/361)

Run 896: The two-step rule

Post-run: Some of the water that didn’t fall on me. Note the tease of blue sky in the background.

I hemmed, I hawed, I waited for too long to go for my run and when I did, I got what I deserved, as the sky darkened, the opened up.

It not only rained the entire time, it was a hard, steady rain. To further rub it in, the sky was clearing and brightening to the west and was clearly advancing, promising at least some run with no rain.

This did not happen.

It kept raining until and after I got home.

I wore two layers (smart) and got thoroughly drenched, but the run went well otherwise, slowing toward the third km, then picking up to finish. My overall pace was 5:40/km, with a BPM of 150, so very much typical, despite the yuck-o conditions.

The two-step rule is something I invented today: If a puddle requires two or more steps to get through, I will go around it. If it only requires one step, I’ll go through it. This rule was made after I realized there were too many puddles to avoid all of them. In fact, near the end of the run, several were so large I couldn’t even invoke the two-step rule.

On the walk back, a van hit a puddle on North Road and got me even more wet along my left side. I mean, I hardly noticed at that point, but it was a fitting end to the whole soggy affair.

Hopefully the next run will be drier.

Stats:

Run 896
Average pace: 5:40/km
Training status: Productive
Location: Brunette River Trail
Start: 3:51 p.m.
Distance: 5.03 km
Time: 28:32
Weather: Rain
Temp: 11°C
Humidity: 84%
Wind: light
BPM: 150
Weight: 167.2
Total distance to date: 6,335 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (120/228/348)

Run 895: Stinky river

Brunette River, pre-run. Back to normal levels, looking evermore fall-like.

I started out quite late today because a) I wasn’t really feeling it and b) I wrapped up a treadmill workout last night around 9:30 p.m. and didn’t want to head out for a run only 12 hours or so later.

But I did head out and remembered that I only had to do the “other half” of the 5K I started on Monday. I opted to do this on the river trail to save time.

I felt fine for the first km, and nearly hit the 2K mark at the other end of the trail. I zipped just past the gate, then turned around and wrapped things up. It was in this final 500 m or so that I began experiencing some mild cramping in my lower abdomen, but I felt something similar before getting up this morning, so I think it was not directly related to the running.

As for the running part, it went well! I finished with a very zippy pace of 5:31/km, a full 11 seconds improvement over Monday, so I am clearly improving in my recovery from the cold or whatever it is I had. I never pushed too hard, but I did try to maintain pace. My BPM was also lower than Monday, as befits the river trail, at 148, so that was nice to see, as well.

I wore my heavier long-sleeved MEC t-shirt, which proved to be more than needed. I think the lighter Nike shirt would have been fine, or even a short-sleeved shirt, as it was warmer than expected, and not windy.

Overall, though, a nice wrap-up for the week.

Oh, and the stinky river was due (I believe) to the increasing number of dead trout and salmon that have tried, but failed, to make it up to Burnaby Lake to spawn. I noticed several fishy corpses in the water, and there’s probably more along the shore I couldn’t see.

Trees no longer in the water.

Stats:

Run 895
Average pace: 5:31/km
Training status: Maintaining
Location: Brunette River Trail
Start: 3:01 p.m.
Distance: 2.50 km
Time: 13:49
Weather: Cloudy
Temp: 13°C
Humidity: 70%
Wind: light
BPM: 148
Weight: 167.1
Total distance to date: 6,330 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (115/224/339)

Treadmill workout: Mid-evening penance

Come 9 p.m. and I only had about 8,000 steps on the day. Inadequate! And I had just gotten another monthly badge for getting at least 10,000 steps per day. I could not break my streak and live in internal shame.

So I got on the treadmill and did a workout just like the last one, except for two things:

  • I did 3K, rather than 4K
  • I ramped up to 7.0 speed much faster

As a result, I burned nearly as many calories as the previous longer workout, got about 4,000 more steps and had a much higher overall BPM at 138, which is similar to a slow jog (which is kind of what this was, in a way).

The weather was fine, as it always is on the treadmill, so not much else to report. The shuffled music seemed to lean into a mix of R.E.M. and TMBG, which was fine by me.

And now I shower and sleep. But not at the same time.

Stats:

Speed: 6.5-7.0
Incline: 1

Pace: 8:45/km (8:47/km)
Time: 26:25 (35:17)
Distance: 3.02 km (4.02 km)
Calories burned: 299 (323)
BPM: 138 (121)

Run 894: Post-storm, post-cold, post-tree

View from Cariboo Dam, pre-run. Calm and cool.

Stuff happens and suddenly it’s been 12 days since I last ran.

Just hours after posting my best pace in two years, I felt a scratchiness in my throat and then got a full-blown cold, with all attendant symptoms. I pondered running this past Friday but decided I wasn’t ready.

Today, I was, but not quite fully ready. I opted to do a mini-run of 2.5 km to get back into it and it went well, but I can feel my lungs are still not back to 100%. I think I could have done 5 km, but didn’t want to push it and feel miserable after. My pace was 5:42/km, which is pretty decent after such a long layoff and not yet fully recovered.

Conditions were decent, with clouds and a few bits of blue sky poking out here and there. There was little wind, which helped, with the temperature being down to only 10C when I started. I wore a long-sleeved shirt and two layers, more concerned about not getting cold than I was being overdressed. I may have been fine with the long-sleeved shirt, but I was definitely not too warm.

Signs of the storm that swept through the last two days were everywhere, with twigs and other tree bits scattered all over the trail, some almost too big to move by hand (but which were not directly in the way). One exception came when I approached the intersection of the main trail and then turnoff to the Piper Mill Trail. A barricade was in place closing off the main trail due to “hazard tree”. Presumably, “hazard tree” being down and not yet cut up and moved out of the way.

TRAIL HAZARD CLOSED TREE

I am pretty sure I know which tree came down and if I’m right, it was a huge old tree that has been leaning over the trail at a 45-degree angle for many years. Every time I’ve walked under it, I’ve always thought it was one big storm away from coming down.

I’ll probably be able to confirm in the next few days.

Overall, though, the run went decently, particularly with so many days off. I’ll do the other 2.5 km next time, then go back to my regular routine. Here’s hoping I catch a few more breaks in the weather.

View from Piper Spit, post-run. Light and dark, with ducks.

Stats:

Run 894
Average pace: 5:42/km
Training status: Strained1
Location: Burnaby Lake
Start: 10:50 a.m.
Distance: 2.50 km
Time: 14:17
Weather: Cloudy
Temp: 10-11°C
Humidity: 89%
Wind: light
BPM: 151
Weight: 166.5
Total distance to date: 6,327.5 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (112.5/220/332.5)

Treadmill workout: Treadmill workout!

It’s been a while, but the weather is gross today (raining, around 9C) and I’m not 100% recovered, so I figured I’d do a nice ol’ walk on the treadmill. And I did!

I did 4 km and started at a speed of 6.5, but ramped up to 7.0 by the end, as I felt I was getting ahead of the machine. I even thought about ramping up to running speed. Maybe next time.

My training status is still Strained due to lack of proper sleep, which is affecting my HRV status (as has the last week of non-exercise). These things should right themselves soon™.

Stats:

Speed: 6.5-7.0
Incline: 1

Pace: 8:47/km (8:14/km)
Time: 35:17 (33:09)
Distance: 4.02 km (4.03 km)
Calories burned: 323 (387)
BPM: 121 (142)

Run 893: Cooler and faster

View from Cariboo Dam, pre-run. Looks summery, felt like fall.

Two things I wasn’t as a teenager.

My goals today were:

  • Start a bit earlier
  • Pretty much maintain the same easier pace as Monday
  • Get back before possible showers

I achieved two out of three. But it’s not what you might expect.

I got my Garmin Forerunner 255 about two years ago (November 2022) and it has been tracking my runs dutifully since. Today I got two new records on it, one for fastest 1K and another for fastest 5K. How did this happen? I’m not entirely sure!

When I headed out, I mulled just doing the river trail, in a sort of “just get it done” way. Someone had a large dog off-leash, though, and though the dog seemed well-behaved, they can act differently/squirrelly when you are running, so I kept walking to the lake. I initially chose to do a short loop clockwise, but partly through it, and with the skies actually mostly sunny, I decided to just keep going and did a regular 5K.

My first surprise came at the 1K mark, with a pace of 5:33/km, much zippier than expected. My second km was 5:39/km, but the surprises just kept coming. I must emphasize that I was not trying to run faster at all. Conditions were obviously better (the performance rating for the run was +3) and temperatures were lower at 13-14C (which is perfectly comfortable for a run), but still.

The fourth km came in at 5:26/km, which made my eyebrows pop in surprise, possibly with a cartoon sound effect. I normally push just a little for the final stretch, and my last km came in at 5:19/km–the record 1K pace.

The overall pace was 5:30/km, which is 16 full seconds faster than Monday’s run. Which is a lot.

I obviously didn’t encounter any issues during the run. I did encounter other runners, including a topless guy (I mean, 13-14C is fine, but I’m not sure I’d want to do it topless) and the spitfire (technically post-run). My legs felt slightly stiff toward the end of the walk back, but seem fine as I type this. We’ll find out tomorrow.

For now, I will bask in this brief moment of glory.

For some reason it lists the pace here as 5:32/km, but it was totes 5:30.
Still Creek, post-run, looking to the west(ish).

Stats:

Run 893
Average pace: 5:30/km (record with Garmin Forerunner 255)
Training status: Strained1
Location: Burnaby Lake
Start: 11:04 a.m.
Distance: 5.03 km
Time: 27:39
Weather: Mostly sunny
Temp: 13-14°C
Humidity: 82-80%
Wind: light
BPM: 153
Weight: 167.3
Total distance to date: 6,325 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (110/215/325)
  1. Strained is defined as “Your training load is optimal, but your HRV status indicates accumulated fatigue. Be sure to give yourself enough time to recover.” ↩︎

Run 892: A mellower Monday

View from Cariboo Dam, pre-run: Kind of like late summer.

I was back to a morning run today, albeit a late morning. I pondered whether to give myself an extra rest day, as I was surprisingly sore after Saturday’s run, but in the end I couldn’t resist the call of sunny, summer-like weather.

My plan was to do a short loop and to run at a more relaxed pace. Mission accomplished on both counts, with my pace coming in at 5:46/km, three seconds slower than Saturday. Unlike recent runs, I didn’t sag midway through, but actually picked up the pace after the second km, and had a stronger finish (5:37).

No issues to report: well-behaved dogs and dog people, no bikes, no crazy number of slugs to dodge. It was unusually warm, but only for this time of year. It felt nice, and this may be one of the last warm-feeling runs of the season, so I savoured the sun instead of cursing it, as I sometimes do in the summer.

I can tell I’m going to be a bit sore again, but hopefully not as much as after Saturday’s run, so I should be okay to go again Wednesday.

In all, a perfectly cromulent start to the week.

A Douglas squirrel noshing, post-run.

Stats:

Run 892
Average pace: 5:46/km
Training status: Maintaining
Location: Burnaby Lake
Start: 11:41 a.m.
Distance: 5.03 km
Time: 29:02
Weather: Mostly sunny
Temp: 18-19°C
Humidity: 62-59%
Wind: light
BPM: 154
Weight: 167.0
Total distance to date: 6,320 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (105/202/307)

Run 891: Saturday’s all right for running

View from Cariboo Dam, pre-run: Cloudy and calm.

I didn’t run at all last week. I had reasons, some good, some not so good.

Today, I opted out of birding and by mid-afternoon I felt I should run, which would make it almost seem like I’d run on Friday. I headed off under cloudy skies and conditions that were otherwise similar to the last run.

I definitely felt the difference in having a week off, with a slower pace, higher BPM and feeling the burn just a little more. But it was fine, and I’ll get my proverbial groove back if I resume my regular schedule again.

A few things of note:

  • The trail was busier, as I started at 3:26 p.m. on a Saturday afternoon. This wasn’t an issue, though.
  • There were horses! Specifically, two. One was being walked by the rider, the other had the rider on it and was near the start of the Avalon Trail. She saw me coming, stopped the horse and let me pass, which was nice. It got weird shortly after when I heard the sound of rapid clip-clopping. When I looked behind me, the horse was…not exactly galloping, but definitely moving faster than a trot. I was wondering if she was now trying to pass me. I’ve never seen anyone ride a horse like this on the Avalon Trail before. It weirded me out. I picked up the pace and hoped she would move down one of the horsey trails, which she did. This led me to deciding to go all the way around the lake rather than run a short loop, to avoid more horses on return. I don’t mind horses, but they are big and scary, and I am just a frail little runner.
  • I started fast, got slower till the fourth km, then picked up the pace to finish. Pretty standard after some time away.
  • About 2 km into the walk back, I experienced a lot of abdominal cramping. It went away after maybe 120 minutes or so, but was rather unpleasant.
  • No dog incidents for a change. Yay.

In all, a decent run on a decent day and a decent return.

West end of the lake, post-run. The lily pads are shrinking and turning yellow.

Stats:

Run 891
Average pace: 5:43/km
Training status: Recovery
Location: Burnaby Lake
Start: 3:26 p.m.
Distance: 5.03 km
Time: 28:44
Weather: Cloudy
Temp: 17°C
Humidity: 63%
Wind: light (basically none)
BPM: 156
Weight: 166.4
Total distance to date: 6,315 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (100/194/294)

Run 890: Holy shorts and orthotic-free

View from Cariboo Dam, pre-run: Return of blue skies.

Good news! Only two dogs tried to attack me. Wait, that’s not good news, that’s terrible news.

Lousy dog owners.

The real good news is both dogs were on leash and I had enough room to keep clear.

As for the run itself, it was full of surprise and adventure, even when dogs weren’t wanting to tear chunks from me for unknown reasons.

First, I had my keys secured in the zippered back pocket of my shorts, as usual. The pocket keeps them very secure–they don’t move at all while I run. Except today they did. It felt odd. I wondered why they were moving. At one point it was clear they had shimmied to the mid-point and were starting to tickle just above my butt, which proved a bit distracting. But not for long!

Because shortly after that, I felt the keys shift, drop and fall onto the trail. I picked them up, felt the new hole in the back pocket, then put them into the zippered pouch with my phone, where they stayed for the remainder of the run. Bottom line: I need new shorts. Or duct tape.

Adventure: I got my orthotics way back in 2016. They should probably have been serviced, or whatever the term is, about two years later. Eight years later they still haven’t been and are getting beaten and worn. Today I opted to not wear them for the first time in those eight years, and instead wore a pair of Dr. Scholl’s Walk Longer™® insoles. My feet felt fine for the run. The walk back the left foot felt…different, but not achy or horrible. Now that I’m home and typing this, both feet feel fine, so I’ll keep the insoles in the shoes for now and see how it goes (my secret theory is the orthotic in my left shoe was actually contorting my toes in a way that may not have been good for them, as they seem less sensitive than before).

Conditions today were much nicer than earlier in the week, with near-seasonal temperatures and a pleasing mix of sun and cloud. My pace flagged around the 4K mark, but I compensated even more than I anticipated in the final km with a blazing pace of 5:24/km. My overall pace was 5:39/km, my best for the week.

Overall, I am pleased with another full week of running under my virtual belt.

Reflective pond along the Brunette River, post-run.

Stats:

Run 890
Average pace: 5:39/km
Training status: Productive
Location: Burnaby Lake
Start: 12:52 p.m.
Distance: 5.03 km
Time: 28:25
Weather: Sun and scattered cloud
Temp: 18°C
Humidity: 67-64%
Wind: light
BPM: 149
Weight: 165.9
Total distance to date: 6,310 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (95/181/276)

Run 889: Fall, The Rains and The Run

Brunette River, pre-run. Significantly higher than yesterday!

I did not want to run today, hence the late start.

It was raining, I was concerned about my knees and did I mention it was raining steadily? Because it was.

But I still went out in the end.

The one advantage over Monday’s also-wet run is that on Monday it was more of a steady drizzle, which meant my glasses became impossible to see through. Today’s rain actually allowed for improved visibility. So yay for that.

I saw one other person on the river trail. He was wearing a raincoat and looked very wet. Perhaps unhappy, as well, though I might be projecting.

As for the run, it was fine! Surprisingly, my knees were not an issue at all. I started out a bit slower and had the same drop on the second and third km as Monday, but picked up the pace even more than the last time, to where my last km was 5:28/km. My overall pace was 5:40/km, also faster than Monday, though my BPM was up to 149, in part because of the faster running at the end, but also just generally working harder in yuckier, colder conditions.

That said, I am home now and drying out, so I’m glad I got out. Hopefully Friday will be a wee bit drier.

Xtreme waterfall, post-run.

Stats:

Run 889
Average pace: 5:40/km
Training status: Productive
Location: Brunette River Trail
Start: 12:48 p.m.
Distance: 5.03 km
Time: 28:29
Weather: Rain
Temp: 15°C
Humidity: 90%
Wind: light
BPM: 149
Weight: 165.3
Total distance to date: 6,305 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (90/173/263)

Run 888: Lucky 60

Brunnette River, pre-run.

Today’s run was a little weird because I got a late start and am pressed for time today, as I have an appointment mid-afternoon. I decided to run the river trail as it would be quicker, plus it was kind of drizzly and yucky, so I didn’t especially feel like walking through that to get to the lake, anyway.

With the weather as it was, I encountered very few people, but this was compensated for by the many puddles I met and had to dodge around instead. Also slugs.

My initial pace was strong, but I dropped on the second and third laps, after having four days off and growing fat and pudgy. I picked back up for the fourth and fifth km, though, with an overall pace of 5:43/km, which I think is fine given the circumstances. Weirdly, my heart rate was 142, which is quite a bit lower than usual (normally on the lake trail it’s in the 150-155 range). I assume this was because I lollygagged a bit on the 2nd and 3rd km, combined with the river trail being easier for running. Nice, but as I said, weird.

My right knee started feeling a bit twingy around the 4K mark, then felt better in the final stretch, then felt a bit twingy on the walk back. It doesn’t feel like the lump has grown, so it may just be some minor strain. I will monitor.

Otherwise, the run was fine, save for the drizzle misting my glasses and forcing me to look over the top of them for pretty much the entire run. One day we’ll have weatherproof optical wear. But not this day.

Also, this was my first run as a 60-year-old. I did okay for an old man. :oldmanemoji:.

Stats:

Run 888
Average pace: 5:43/km
Training status: Productive
Location: Brunette River Trail
Start: 11:35 a.m.
Distance: 5.03 km
Time: 28:42
Weather: Clouds, light drizzle
Temp: 17°C
Humidity: 89%
Wind: light
BPM: 142
Weight: 167.8
Total distance to date: 6,300 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (85/177/262)