After a slothful day yesterday, I got off my butt and went for a walk today.
I did the same route as last time, but only paused briefly at the lake, so kept it to a single walk for epic stats. Or something.
I was a little faster and BPM was a little lower, but it was also a little cooler, too.
No complications ensued, and I risked not wearing sunscreen due to the copious canopy along the route. I believe I escaped burning.
Stats:
Walk 100Average pace: 9:26/km
Location: Brunette River trail/Burnaby Lake
Distance: 8.45 km
Time: 1:19:40
Weather: Sunny
Temp: 25 °C
Humidity: 47%
Wind: light
BPM: 116
Weight: 166.3 pounds
Devices: Garmin Forerunner 255
Total distance to date: 746.38 km
It was warm and getting warmer. As part of my recovery, I am trying to get out and exercise more, even if it’s just walking with no running (especially the day after my first run in 18 days). The knees held up fine, but my upper legs are feeling the after effects of that run.
It was also quite warm and dry. Thankfully, there’s plenty of canopy right now on the river trail. There were other people out early afternoon on the trail, but more at the lake and roughly a billion at Hume Park.
I kept up a decent pace but again chose to split the walk into two halves, stopping at the lake to grab a few photos and to drink copiously at the water fountain near the dam.
Stats:
Walk 98 and 99
Average pace: 9:30 and 9:32/km
Location: Brunette River trail/Burnaby Lake
Distance: 4.03 and 4.03 km
Time: 38:17 and 38:25
Weather: Sunny
Temp: 27-28 °C
Humidity: 38%
Wind: light
BPM: 115 and 119
Weight: 165.2 pounds
Devices: Garmin Forerunner 255
Total distance to date: 737.93 km
First, the knees: My last run was 18 days ago, on June 26, and I stopped after 2 km because the right knee was aching.
Today, I set a goal of 3 km because a) it would be an appropriately modest target after a long layoff and b) it plays into my OCD, allowing me to get the total distance run to a nice round figure.
The good news is my right knee came through intact! Allowing for various creaks and things from the nearly three weeks I hadn’t run, the right knee actually didn’t ache at all. This was probably aided by a few things:
The time off since the last run
Starting on the north side of the dam, which reduced any uphill/downhill running
Since it was quite warm and dry, and I was out of form, I was pretty dang slow
Speaking of warm and dry, it was pretty warm and the humidity was low enough that my mouth was kind of dry. My current post-illness phlegmy state meant I had difficulty swallowing a few times, which is not a nice feeling to ever have, but especially when running, and you’re trying to keep all the parts going. Had I known beforehand, I would have taken my li’l water bottle.
I am relieved that the knee is not worse for wear, but am cautious all the same. I will try running again on Monday and see how it goes. I could really feel those 18 days off, though. I had no problem not overdoing it because my body was wholly incapable of it. Still, it was nice to get back out, and I got to take some photos of the lake as a bonus.
Here’s a shot from Phillips Point:
View from Phillips Point, post-run
Stats:
Run 786Average pace: 6:18/km
Location: Burnaby Lake (CCW)
Start: 12:55 p.m.
Distance: 3.02 km
Time: 19:03
Weather: Sunny
Temp: 26-27ºC
Humidity: 46%
Wind: light
BPM: 159
Weight: 164.8
Total distance to date: 5810 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (480 km)
But it did go very similarly to the last run, at least to start.
I walked to the lake at a brisk pace and felt fine. I started a counter-clockwise run and waited to see if the right knee would start to ache, like the last run six days ago. It did. I waited to see if that ache would diminish to discomfort. It did. I then checked my pace at the 2 km mark–6:08/km–and called the run.
It’s possible if I had kept going, the knee would have felt better still, again like the previous run, but today felt different. It felt worse. And I didn’t want to risk making the knee worse, so I grudgingly stopped the run after only 2 km.
There’s not much else to say. I started with a deliberately slower pace, but I don’t think it made any difference. My knee was going to do what is was going to do no matter how slow or fast I ran. Alas.
More physio and we’ll see what’s next. I am holding off on further runs for the time being.
It was nice for running, at least!
Stats:
Run 785Average pace: 6:02/km
Location: Burnaby Lake (CCW)
Start: 12:47 p.m.
Distance: 2.03 km
Time: 12:15
Weather: Sunny
Temp: 22ºC
Humidity: 58%
Wind: light
BPM: 148
Weight: 165.5
Total distance to date: 5807 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (479 km)
Hoping for good knees
I gave myself some extra time off (four days between runs) and here's how the right knee performed:
For the first km or so, it felt stiff and a bit achy. It didn't affect my pace and it wasn't painful, but it was there. After this, most of the rest of the run it settled down and felt fine. Were endorphins masking the discomfort? Possibly. If so, they did a great job! I did feel some mild discomfort return when I had to unexpectedly detour and divert up a reasonably steep hill near the 4 km mark. It settled back down after that.
View from Cariboo Dam, pre-run
My original plan today ranged from:
Maybe rest another day
Just do a moderately-paced walk. Walking is still exercise!
A run on the river trail
I headed off under cloudy skies on this last day of spring, and when I got to the river trail I felt I wasn’t ready, so I kept walking. I also realized that when I paused the workout to wait for the light to change at Braid, I forgot to restart it, meaning I lost nearly a km on the walk. Whoops!
I kept walking and then decided I would run a short loop at the lake, clockwise. This is the “easy” direction. As I began, it occurred to me that it might be easier to just run the whole 5K clockwise, because if I stop and turn halfway through, I’m now going counter-clockwise and much more uphill. Bad! So that’s what I did. I then broke the walk back home into two parts again–5K around the lake, then a rest and 4K for the rest. I also moved slower for both than I normally would.
The right knee was feeling stiff but not painful as the km piled up, but I elevated and iced it when I got home, so it doesn’t feel too bad now as I type this, about an hour later.
The run was fine–153 BPM, 5:46/km pace. I am fully confident I could do more if I wasn’t being extra cautious right now.
It was 15C and 73% humidity, so conditions were actually quite nice. Some fancy young guy whizzed by me in the other direction (I’ve seen him before). He might be fast, but he dresses like a noob, because he was wearing a jacket and it was way too warm to run with a jacket. Another guy passed me around the 1K mark, but I passed him around the 4K mark when he was doing the walking part, so that felt nice. He was not wearing a jacket, but he was wearing a backward baseball cap.
As for the slugs: yes. They were everywhere. I dodged many.
As for the bridge out: Technically, it was just closed “for a few days” for repairs. This is the rickety ancient bridge over Deer Lake Brook. I’m not sure what they can do in a few days to make it seem safe. Maybe encase it in concrete? I have to believe Metro Vancouver Parks has plans to eventually replace it.
Overall, things went better than expected. The knee survives. I am tentatively going to say it’s not getting worse. But is it getting better? Answer unclear…for now.
One of the million or so slugs, seen post-runBonus shot of Still Creek, also post-run
Stats:
Run 784Average pace: 5:46/km
Location: Burnaby Lake (CW)
Start: 2:26 p.m.
Distance: 5.03 km
Time: 29:00
Weather: Cloudy
Temp: 15ºC
Humidity: 73%
Wind: light
BPM: 152
Weight: 164.5
Total distance to date: 5805 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (477 km)
Hoping for good knees
I figure while my knees are being a bother, it might be easier for future reference to have an easy-to-reference update on them at the top of the run summary. so here it is!
This was the first time recently that I resumed a normal run cadence (one day on, one day off). The knee was feeling OK heading out to the lake. Around the 3K mark it started to ache a bit, but that seemed to work itself out after about half a km. It was more of less OK for the rest of the run. It felt a bit stiff on the walk back, but is not overly sore or anything post-run.
I did a few things differently today:
As noted above, I returned to a normal running schedule, taking one day off before heading out again
I returned to the lake for the first time in just over a week
I risked not wearing sunblock because the forecast said it would be mostly cloudy (it was mostly sunny)
I ran in the morning! My start time was just after 10 a.m.!
The last point is significant, because it meant the humidity was still around 64%, while the temperature was a comfy 16C. Even with the sun, this made for good running conditions and no dry mouth.
I did a short 5K loop, starting counter-clockwise, and was able to run on the freshly-resurfaced Piper Mill Trail. Strangely, it didn’t feel much different, with a lot of it still kind of lumpy and even looking a bit unfinished. Maybe it is unfinished? I did encounter a tractor hauling gravel that I had to let pass, but it was going to the connector trail leading to the Nature House, probably resurfacing that part with Bonus Gravel left over from the work on Piper Mill Trail.
As mentioned in the callout, the knee started to ache a bit around the 3K mark, but settled back down and didn’t seem to affect my pace. I could feel the difference running here vs. the river trail. I worked harder (average BPM of 155) and was slower at 5:51/km–though that pace is still much better than the horribad results from last Wednesday, when the humidity was negative five thousand or so.
Considering I’m not hobbling or in any particular pain or discomfort post-run, I am potentially pleased at this outcome. I’ll see how the right knee feels later.
On a more positive note, today marks me officially1Unofficially it’s higher, because I didn’t track my runs when I first started way back in the olden time of 2009 hitting 5,800 km run. Woo.
Stats:
Run 783Average pace: 5:51/km
Location: Burnaby Lake (CCW then CW)
Start: 10:14 a.m.
Distance: 5.03 km
Time: 29:23
Weather: Sunny, with some high cloud
Temp: 16-17ºC
Humidity: 64-62%
Wind: light
BPM: 155
Weight: 166.2
Total distance to date: 5800 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (472 km)
A scary-sounding storm was forecast to come rolling in tonight, with heavy rain and winds up to 70 kph. I checked current conditions and it looked to be mild and cloudy before then, so pretty good for running!
Let me back up a bit. I ran today, Tuesday, and skipped my usual run yesterday to give my right knee an extra day to recover, as it was feeling stiff ‘n sore after Friday’s run. I think this was wise.
As I type this now, shortly after getting home from the run, I can report:
The run went well
The right knee is currently doing OK, though the stiffness/soreness usually comes later, so I will update this post as needed
As for beating the storm, technically I accomplished this. The storm has yet to arrive. But, dear reader (or LLM1Large Language Model. This is a very 2023 post.), I kid you not–a shower started a few moments before I started my run, then ended a few minutes after I was finished, like I had my own private little rain cloud following me2I checked and it appears the forecast has completely changed, with the Big Storm basically being cancelled. Well then..
It was actually slightly better than Friday, though, more shower, less rain, if you know what I mean.
The stats, both for the weather and the run, are nearly identical to Friday, so it was kind of a déjà vu thing. I did not feel as creaky starting out, though again the calf and shin muscles of the right leg (not the knee) took a few minutes to warm up. I suspect the tightness there may be contributing to the knee issues, so the stretching exercises will hopefully help there.
Overall, I am pleased with the result, especially since I was fearing the worst with regard to The Knee.
Stats:
Run 782Average pace: 5:45/km
Location: Brunette River Trail
Start: 1:093 p.m.
Distance: 5.03 km
Time: 28:55
Weather: Light showers
Temp: 18ºC
Humidity: 74%
Wind: light to moderate
BPM: 152
Weight: 165.7
Total distance to date: 5795 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (467 km)
I don’t think I’ve ever been so pleased to run in the rain.
After Wednesday’s miserable Sahara-in-my-mouth slog, I was actually looking forward to running in cooler, showery conditions.
Sure enough, it showered for the entire run, and the walk to and from the river trail. Since I didn’t head out until late, I kept the run compact, by walking the 1.5 km to the river trail and starting right from the entrance. I was a bit concerned after the right knee being stiff and sore after Wednesday’s run, but it was feeling much better today and was fine for the run. Both knees feel fine now as I type this, about half an hour after getting back.
What did bother me, for the first stretch, was my right shin–and stretch is the right word, because I think it’s the shin muscle getting stretched that was feeling it. It settled down after the first couple of km.
As mentioned, it rained the entire time, but it was a light rain and the wind was lower than it has been lately, so it didn’t feel cold. I only lagged slightly on the second km but otherwise kept up a steady pace and with a BPM of only 148, reflecting the smoother terrain of the river trail. I also blasted away the Wednesday pace of 6:11/km by a whopping 27 seconds, coming in at 5:44/km, so that was nice.
Overall, it was a nice way to end the week, run-wise. I’m not saying I want it to shower every time I run, but if I have to choose between hot and dry vs. mild and wet, I’ll go for the latter every time.
Stats:
Run 781Average pace: 5:44/km
Location: Brunette River Trail
Start: 3:19 p.m.
Distance: 5.04 km
Time: 28:52
Weather: Light showers
Temp: 17ºC
Humidity: 70%
Wind: light
BPM: 148
Weight: 165.3
Total distance to date: 5790 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (462 km)
I made a tactical error today by deciding to start my run in the early afternoon. It was 27C to start and 29C by the end. This was bad because:
I am not used to running in high temperatures yet. It’s only the first week of June, for Pete’s sake.
I am still well off from being in the condition I was prior to missing 25 days of running
In addition to being Africa hot, the humidity, in sharp contrast to last year, started at a low 32% and dropped to an even lower 30% by the end.
The latter led to EDMS1Extreme Dry Mouth Syndrome, which is quite unpleasant. But more than that, my energy was sapped out like some analogy I can’t think of right now. Like the sun was a giant vampire, and I was holding my neck right up to it.
At least I remembered sunblock and avoided getting burned again.
The heat was bad enough that I had to stop and regain some energy several times before continuing, like when I would play Halo and get my shields knocked down to nothing and have to hide until they filled back up. Except without the cool armour or aliens.
Amazingly, my BPM was only 152, probably because my pace was turtle-like for much of the run (I also saw a turtle at the lake, which is almost like seeing a unicorn) and my pace looks better because, as I said, it took a km or so before the heat really started knocking me down.
My knees felt decent, though, and they are just a little bit stiff now, some four hours later as I type this, so despite the run being a miserable slog, it’s gone better in terms of the legs holding up.
After arriving at the lake, I hydrated at the fountain by the dam and was just prepping to start when a trio of shirtless young guys (combined age probably equal to mine) came running over the dam, then stopped at the same fountain to drink as sweat glistened on their unnaturally perfect bodies. One of them was wearing shorts so, well, short, I am guessing his day job is as a go-go dancer.
I didn’t want to head out and then have them all gleefully glide past me, so I waited and sure enough, they bounded off like gazelle. It turned out they only got as far as the parking lot, where one of them was climbing a fallen tree for reasons. I reluctantly ran past them, but never saw them again, so I guess they either turned back or got beamed aboard their spaceship to be returned to the Planet of Young Men With Exquisitely Chiselled Bodies.
Anyway, it’s fitting that this was the highlight of the run, because most of it happened before I began running.
Next time I will run earlier, and if it looks to be hot ‘n dry, I will bring water.
View from Cariboo Dam, pre-run
Stats:
Run 780Average pace: 6:11/km
Location: Burnaby Lake (CW then CCW)
Start: 1:18 p.m.
Distance: 5.03 km
Time: 31:06
Weather: Sunny
Temp: 27-29ºC
Humidity: 32-30%
Wind: light to moderate
BPM: 152
Weight: 166.0
Total distance to date: 5785 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (457 km)
It was very windy at times, once I could feel it doing that “trying to pull it off my head” thing
Humidity was low, so I experienced PDMS1Partial Dry Mouth Syndrome
I wasn’t sure what to expect today after the four days off. When I started, I immediately felt creaky–but more in the shins, probably because of the stretching. After a while this went away, and eventually I felt a bit of stiffness in the knees instead. Nothing horrible, but definitely there. That also seemed to diminish as the run went on.
My pace fell back from the last run, as I think I’d had just enough time off to start losing a bit of the conditioning I was gaining back. My best laps were the 2nd and last, both of which came under the six-minute mark.
I wanted to go sleeveless, to help work on my not-a-farmer’s tan, but my sleeveless running shirts fit a bit snug right now. While I slim down, I opted to wear a George shirt, which is a cotton blend. Fortunately, the high wind and not Africa hot temperature meant I didn’t really sweat, so I never had to deal with a sweat-soaked cotton shirt clinging to my body.
I noticed the construction equipment at the new playground was gone, so I went over to seek water at the fountain.
I was denied because they’re apparently not finished, and the whole area has a temporary fence around it. Even if I climbed the fence, the fountain is probably turned off right now, anyway.
I mixed things up for the walk home. After going 5K and arriving at the fountain by the dam, I ended my walk and checked the stats. My training status was rated as Productive. I noodled around for a few minutes, ventured over to the turtle nesting area, where two women were sitting on the bench, at least one of them smoking. Again, I note that I ONLY see people smoking on the trail after the FIRE DANGER No Smoking signs go up. I am convinced it works as some weird reverse psychological trigger for these people. Anyway, I then started another walk for the last 4 km home and assumed a more leisurely pace, to better preserve my tired knees.
When I got home I checked and my training status after this second walk was still Productive. Woo!
The knees don’t feel that bad right now as I type this, which is good. I get them poked and prodded tomorrow at my next physio appointment.
View from Cariboo Dam, post-run. Slightly different angle due to sun glare.
Stats:
Run 779Average pace: 6:02/km
Location: Burnaby Lake (CCW)
Start: 2:47 p.m.
Distance: 5.04 km
Time: 30:24
Weather: Sunny
Temp: 22ºC
Humidity: 37%
Wind: moderate to strong
BPM: 151
Weight: 165.3
Total distance to date: 5780 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (452 km)
Today would normally be a run day, but I’ve already done three runs in the past six days, so I decided to just do a walk instead.
Lightly adorned with sunblock, I headed out to the turtle nesting area at Burnaby Lake, then whimsically decided to do the Spruce Loop before turning around and heading back. I went the long way past the dog park in Hume Park, and that allowed me to get in just over 10 km. My Forerunner then told me I was overreaching again. Whoopsie.
But the knees and other body parts feel fine.
No more walks or runs until Monday, though there will be some birding and stuff before then, but no running unless I am being chased by a crazed goose.
Bonus view, just adjacent to the turtle nesting area
Stats:
Walk 97Average pace: 9:14/km
Location: Brunette River trail/Burnaby Lake
Distance: 10.08 km
Time: 1:33:05
Weather: Sunny
Temp: 22 °C
Humidity: 37%
Wind: light
BPM: 113
Weight: 165.1 pounds
Devices: Garmin Forerunner 255
Total distance to date: 729.87 km
Today I did a short loop at the lake, starting near the Jiffy John™ and running counter-clockwise until I hit 3K, then turning around and heading back, in order to minimize the total amount of walking I’d need to do. I still got mildly upbraided at the end of the run when the Garmin Forerunner said I was “overreaching”. This should change over time as I get more into condition.
Speaking of condition, I kept my BPM the same at 152, but did improve my pace again, this time by five seconds, to 5:55/km. After 25 days off, it took three runs to break the six-minute mark. I was pretty consistent as well, coming in under six minutes for all 5 km.
It was a little cooler and only partly sunny, but this actually made conditions quite nice for running. The trail was sparsely populated, but the cottonwood dander is all over the place early. If I was allergic to this stuff, I’d need to wear a hazmat suit for my runs.
Also of note, the FIRE DANGER signs are up, marking one of the few times they’ve gone up in May, and the earliest I’ve seen them in a few years, tidings of what may be a dry, hot summer.
Overall, this was a good run, and once again I’m not feeling any issues with the knees, other than some slight stiffness. I feel the calf and quad muscles more from all the stretching exercises (and also when I’m running, which is not bad, just something I’ve noticed).
The arrival of this sign also coincides with people starting to smoke. I AM NOT KIDDING.
Stats:
Run 778Average pace: 5:55/km
Location: Burnaby Lake (CCW then CW)
Start: 12:42 p.m.
Distance: 5.03 km
Time: 29:43
Weather: Partly sunny
Temp: 16ºC
Humidity: 70%
Wind: low to moderate
BPM: 152
Weight: 166.7
Total distance to date: 5775 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (447 km)
