I did a walk to the turtle nesting area at Burnaby Lake and back and today I saw no turtles at the nesting area (as usual), nor anywhere else. But there was also no sun for them to bask in, as conditions were cool and cloudy–which would have been nice for running (sob–see previous post).
Still, despite an apparently poor sleep, I managed a very decent pace of 9:07/km and experienced no pain, discomfort, heartbreak or ill-tempered dogs. So it was a nice walk. Even the geese never hissed at me. It seems several families have taken up camp between the dam and the turtle nesting area, so I suspect I’ll be seeing them regularly until the young ones can fly and become true poopmonsters. Speaking of poop, the amount in that area is…growing.
Oh, and on a technical note: If you haven’t connected a Bluetooth device in a while, expect problems. My AirPods refused to connect to my iPhone (“It just works!” has always been a filthy lie) and the issue did not fix itself until I restarted the phone. Technology!
Anyway, it was a nice little outing.
Stats:
Walk 96Average pace: 9:07/km
Location: Brunette River trail
Distance: 8.40 km
Time: 1:16:35
Weather: Cloudy
Temp: 15 °C
Humidity: 63%
Wind: light
BPM: 117
Weight: 166.4 pounds
Devices: Garmin Forerunner 255
Total distance to date: 719.79 km
This was a weird combo of guilt and not really wanting to go out for a walk. I had a serving of french fries as an afternoon snack, then immediately felt bad about it, so cast about for ideas and decided to do a half hour or so treadmill workout to make amends.
I turned all the fans up to max beforehand, got my bottle of water ready and watched a few videos on YouTube. It went fine. I paused several times due to the video having technical issues, which was slightly annoying. My knees seem okay, having gone through their briskest workout since my last run, but not nearly as impactful as an actual run.
My pace was a little slower today because I stopped and started a lot, mostly to take photos, sometimes to get a drink or observe various shenanigans.
The walk was a bit cooler today, but in a way it felt hotter because my good friend humidity was higher and making its presence known. Sweating was involved.
I wore my street shoes, which was a mistake. They just don’t feel as good for exercise-style walking, and one of the shoes actually came untied, which basically never happens. I was shocked. Shocked! Well, surprised, a little.
I saw geese, baby geese and another turtle (the same turtle?) sunning itself on a rock on the Brunette River again (third time I’ve seen a turtle there in the past week). It’s turtles all…across the river.
Overall, this was a pleasant and fine outing. My knees did not complain at all, so I am happy with that.
Stats:
Walk 95Average pace: 9:35/km
Location: Brunette River trail
Distance: 8.43 km
Time: 1:20:52
Weather: Sunny
Temp: 27 °C
Humidity: 49%
Wind: light
BPM: 121
Weight: 165.5 pounds
Devices: Garmin Forerunner 255
Total distance to date: 711.39 km
In the ongoing quest to Save the Knees™ I did a basic walk today to get some exercise and not overly stress the middle parts of my legs.
It was 31C, so even walking there was sweating to be had, but it wasn’t as bad as it could have been, as humidity was relatively low. They are saying summer will be hot and dry, so I wonder if last year’s Xtreme humidity will turn out to be an anomaly.
The walk went fine, the knees did not cry out, nor did any other part of my body. All dogs encountered were on leash and well-behaved. I saw another turtle on the river. I walked as far as the turtle nesting area at Burnaby Lake, where I have yet to see a turtle.
I was feeling zesty so wore a sleeveless t-shirt1Would these more properly be called o-shirts?, but made sure to slather myself liberally in sunblock to avoid an embarrassing and possibly cancerous early season burn.
Overall, it went well and it was nice to be out in the trees and stuff.
Stats:
Walk 94Average pace: 9:28/km
Location: Brunette River trail
Distance: 8.45 km
Time: 1:19:59
Weather: Sunny
Temp: 31 °C
Humidity: 32%
Wind: light
BPM: 120
Weight: 167 pounds
Devices: Garmin Forerunner 255
Total distance to date: 702.96 km
Instead of my usual Monday run, I did a Monday walk, the better to preserve my right knee until the appointment on Friday.
Good news: The knee is fine. Better news: I walked 8 km, equivalent to about what I would do for a 10K run, minus the 10K run.
It was entirely pleasant, but I insured I would not foolishly start running by wearing my street shoes. In reality, there was no real chance that I’d run, because I am rather concerned about making things worse and having to wait even longer before running again.
But it went well, I maintained a respectable pace and all that.
Stats:
Walk 93Average pace: 9:28/km
Location: Brunette River trail
Distance: 8.09 km
Time: 1:16:31
Weather: Partly cloudy
Temp: 17 °C
Humidity: 60%
Wind: light
BPM: 127
Weight: 166.1 pounds
Devices: Garmin Forerunner 255
Total distance to date: 694.51 km
UPDATE, later that evening: The right knee ain't right. It is very stiff and will not flex back like the left one, which is relatively fine. There is also a mass on the back of it that is either inflammation, fluid buildup or an incubating alien. I'll be setting up an appointment with my doctor to have it probed. I suspect inflammation, as applying a heat pack to it seems to have reduced it, though the knee itself is still sore/stuff. Exciting (and terrible) times in Kneeville!
I missed my last two runs:
Friday: My nose was busy torturing me, so I opted to skip.
Monday (yesterday): I wanted another day to recover from the pummelling at the, uh, hands of my nose
Which means the last time I ran was last Wednesday, nearly a week ago. I would be rusty, but only planned for a 5K, and deliberately waited until late morning to head out, hoping the warmer weather would further incentivize me to take it slow ‘n steady–and it did!
In fact, it was 20C, which is exactly double what it was last Wednesday. I actually sweated. I felt a little tired after the 4K mark. I was glad I was not running 10K.
The humidity level was way down, too, at around 50%1Weirdly, the Garmin app reported humidity as 80%, which is way wrong, and also reported the temperature as 14C, also way wrong. The actual Forerunner watch had the temperature right, at least. This meant that I experienced for the first time in a very long time the dreaded DMS (Dry Mouth Syndrome). It wasn’t that bad, but I was looking forward to slurping from the drinking fountain by the playground, conveniently just past the 5K mark where I would be stopping. Except they were literally demolishing the playground and the fountain–if it was even still working–was fenced off and inaccessible. I was sad. Several kids were standing nearby, bawling their eyes out2OK, not really.
I slathered myself liberally with sunblock before heading out, so escaped an embarrassing early spring burn, and my knees also survived. However, on the walk back, I discovered a certain walking pace (on the faster side) made the knees start to actually hurt. Adjusting the speed down a little made a significant difference, so I think I found the magic spot where the muscles and tendons get stretched in a way they really don’t like right now. Noted for future reference.
The actual run part went reasonably fine. I had a BPM of 151–I was finding it difficult to keep it down, probably due to a combination of it being much warmer and me being flabby and having to work harder. But still, perfectly cromulent. And the sun actually felt nice, not oppressive. It looks like it will be cooler and possibly damper for my next run.
Bonus post-run shot of the lake, now getting covered in baby lily pads:
Stats:
Run 775Average pace: 5:54/km
Location: Burnaby Lake (CCW)
Start: 12:47 p.m.
Distance: 5.03 km
Time: 29:40
Weather: Sunny
Temp: 20ºC
Humidity: 50%
Wind: low
BPM: 151
Weight: 167.3
Total distance to date: 5760 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (432 km)
My knees said, “Go for a run today, but be gentle!” so I did a 5K at the river, with only the walk to the river to warm up.
The weather was mild, so I wore one layer and it was sufficient. There was little wind today, too, which helped. It did shower a bit, but it was more an intermittent drizzle and wasn’t really a factor, other than being slightly annoying.
I tried to keep to a BPM of 150–and succeeded! Somehow the peaks and dips averaged out, with a pace of 5:43/km, which is about right for the river trail at that BPM. My knees and legs still feel fine after, so I’m hoping that I am officially on the mend from doing whatever it is I did to get the knees all bothered. I’ll do another 5K on Friday to round out the week, with the river or the lake being determined by what my knees tell me.
A bonus shot of some flowers blossoming along the river:
Stats:
Run 774Average pace: 5:45/km
Location: Burnaby Lake (CW)
Start: 11:07 a.m.
Distance: 5.03 km
Time: 28:48
Weather: Light showers, cloudy
Temp: 10ºC
Humidity: 83%
Wind: low
BPM: 150
Weight: 167.5
Total distance to date: 5755 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (427 km)
The weather was slightly warmer today, but with the sun tucked behind the clouds, it still felt a bit chilly, so two layers did not feel over-dressed.
I opted to do a regular 5K around the lake and walk the rest of the way out–what I had planned to do on my aborted Friday run.
It went well, for the most part. Again, I did not feel any real stiffness while running, but tried to keep my pace reasonable. I mostly did this, though was faster than last Wednesday. My legs did start feeling stiff post-run, but strangely, around the last km or so the stiffness suddenly started dissipating, as if the muscles were magically starting to limber up.
If I had to guess, I’d say I should be able to run on Wednesday. The Forerunner classified today’s run as “strained”, like it knew something was up!
As for limbs, while mine remained intact, there’s a tree just before the second boardwalk (when heading clockwise) that has a very big branch that has been leaning more and more precariously over the trail. I already had to swing over to the left to avoid bonking my head on it (I prefer not to duck ‘n run if I can help it). Today, that branch is gone! It has been sent to tree heaven courtesy a parks worker and their chainsaw.
Overall, I didn’t feel bad, though obviously the shorter and more intermittent runs of late mean I’m not exactly at peak performance right now. I’m content to slowly build back up as the weather (hopefully) improves.
I’m undecided on Wednesday. I will probably wait to see how I feel that morning.
Bonus view of Still Creek, post-run:
Stats:
Run 773Average pace: 5:45/km
Location: Burnaby Lake (CW)
Start: 11:43 a.m.
Distance: 5.04 km
Time: 28:59
Weather: Cloudy
Temp: 9-10ºC
Humidity: 87%
Wind: low
BPM: 153
Weight: 165.8
Total distance to date: 5750 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (422 km)
UPDATE, April 20: The muscles and tendons around the knees were feeling stiff post-run and it probably didn't help that I walked to the store after instead of just resting. Today (the 20th) the stiffness is easing, and I have applied some Voltaren for the first time to help my legs feel better and sexier. I am still planning for a run on Friday (tomorrow). We'll see how that goes!
After giving myself some extra time to rest and recovery, I went out for another short-loop 5K run at the lake today.
I started out a bit too fast, as per usual, but managed to dial it down sooner than on previous runs, which helped keep the pace a little more moderate. My overall BPM was actually slightly higher than the last run at 152, but that’s more a reflection of the significantly cooler weather and higher peaks.
Speaking of weather, the last run was gloriously sunny and mild. Today it was unseasonably cool, cloudy and breezy. But at least it didn’t rain!
I ran an oddball route, starting from the Jiffy John™ and going past the 3K marker, down to Phillips Point, then skipping all three side trails on the way back. Just for variety, really. There were more people out than I expected, but it was lunch hour, too.
I feel that wearing two layers was the right call, but I may have been okay with just one. Maybe.
As for the knees, they held up fine. I felt a bit creaky at the start, but that was just from having extra days off, the knees never hurt at all during the run.
My plan for Friday is to do another 5K, but to go halfway around the lake and walk the rest of the way out, then back to 10K runs next week.
Stay tuned to see if my body remains intact!
Stats:
Run 772Average pace: 5:49/km
Location: Burnaby Lake (CCW)
Start: 12:52 p.m.
Distance: 5.04 km
Time: 29:16
Weather: Cloudy
Temp: 7ºC
Humidity: 72%
Wind: low to moderate
BPM: 152
Weight: 164.8
Total distance to date: 5745 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (417 km)
After my last tw0 10K runs, I noticed the muscles around my knees were feeling stiff. I actually felt fine during each run, but there was some lingering stiffness in both legs for days after. I did the suggested workout on Monday, skipped Wednesday’s run, then did a 5K today to see how it would go.
I aimed for a BPM of 150 to make sure the pace was slower (averaged 151) and for the first km, came in at 5:37/km, which is not slow. I managed to get more on track after that.
And with the later afternoon start, some sun and mild temperatures, conditions were quite pleasant. The knees actually felt fine during the run and while I could feel some stiffness in the walk after (more so in the right knee than the left), they actually don’t feel any worse than before. I think as long as I don’t overdo it, they will be okay. I’ll try some massages and cold/hot compression between runs and see how that helps, too.
Overall, I am encouraged, because I have only ever had knee issues with running once before, so it’s not a normal thing at all.
After I hit the turnaround point at 3 km, I debated briefly about going on and finishing the 5K halfway around the lake, which would also necessitate a 5K walk around the rest of the lake. This would not be taking it easy in any way. Sense prevailed, and I turned back at the 3.13 km mark. It does speak to how I felt fine, though.
I also wore a single layer, which was plenty. We are getting close to t-shirt weather. Gotta work on that farmer’s tan!
Stats:
Run 771Average pace: 5:41/km
Location: Burnaby Lake (CW, then CCW)
Start: 1:46 p.m.
Distance: 5.03 km
Time: 28:36
Weather: Sunny
Temp: 13ºC
Humidity: 67%
Wind: low
BPM: 151
Weight: 164.8
Total distance to date: 5740 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (412 km)
Today’s stats look a little weird because today’s run was a little weird.
The Garmin Forerunner 255 has a “Daily Suggested Workout” feature you can toggle on, and it does just what it says–it gives you a suggested workout, taking into account your current condition/recovery state and the like.
I decided instead of my usual 10K to do whatever it suggested. It suggested this:
4x 8-minute runs, 6:00 min/km pace
4x 3-minute recovery segments, 8:00 min/km pace
1x 10-minute cooldown run, 7:00 min/km pace1Note: The recovery and cooldown paces may be slightly off because my mind was sufficiently traumatized by them, as will be explained below.
All of the above are at paces below what I normally run at. As an example, my Friday 10K run had an average pace of 5:41/km, so stepping that down to 6:00/km was surprisingly difficult. The watch constantly told me I was going too fast. It took most of the first segment to finally find something in the acceptable range.
For the 3-minute segments, I had to adopt a weird, very brisk walking pace, because any kind of running was too fast. For the cooldown at the end, I was able to run. In fact, I had to run, but only just barely. I felt like a horse trotting down the trail, but this was probably where the watch yelled at me the least.
You get a performance score at the end and it’s based on not how fast you move, but how much time you spent in the range for each segment. I got a 75/100, which is considered Good.
For the actual being outdoors part, the weather was fine–cloudy, but calm. Because it’s a holiday the trail was packed full of people, dogs and bikes, but everyone was well-behaved.
The tendons around my knees were straining a bit for the start, but felt fine after warming up. I think they’ll be okay, but may ice them a bit to keep down any potential swelling. There’s no pain, just some stiffness.
Tomorrow I would not normally run, but I’ll see what the daily suggested workout is and figure out if I want to do it or not.
Overall, it was a strange experience. My BPM was slightly higher than Friday at 154, but I think that was actually stress in trying to stay within the range of each segment. Physically, the run was no big deal, but I don’t think I’ve ever had to use my brain so much.
I’m counting this as a 10K run because it was close enough, plus I walked to and from the river trail. Also, I get to make the rules here!
Stats:
Run 770Average pace: 6:27/km
Location: Brunette River trail
Start: 9:50 a.m.
Distance: 9.48 km
Time: 1:01:11
Weather: Cloudy
Temp: 7ºC
Humidity: 97%
Wind: low
BPM: 154
Weight: 164.6
Total distance to date: 5735 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (407 km)
The original title of this post was going to be April showers, but it stopped raining about two km in. The sun even threatened to come out, but it was only a threat.
The skunk cabbage is now at the stage where it earns its moniker. It’s not terrible, but when you move past a large clump of them, you definitely notice the odour. At least I was running.
My goal today was to do a more casual run, to just take it easy. I kind of broke my own promise on that. I did start a little bit slower, but then went on to finish with a pace very close to Monday’s.
It was busier than I expected, too, especially given the weather, though it was a stat holiday (Good Friday). A lot of people were running, many of them overdressed. I almost felt overdressed wearing two layers up top.
I did have one minor complication in the final km when my left hip started feeling a bit wacky, but it worked itself fairly quickly and did not affect my pace.
I had to dodge a few puddles, but it wasn’t that bad, and when I stopped to tie my right lace just short of the 5K mark, I noticed someone running ahead of me–the spitfire! In all the years I’ve seen her running, I have never actually been behind her. I kept pace past the fields and down the Cottonwood Trail, but once the trail started getting windy, I lost sight of her, as she had enough distance on me. She was also pulling away a bit near the end because I tend to go into cruise control on the Cottonwood Trail, and she apparently does not.
I did not see her at the end, which made me very slightly sad.
Overall, it was a fine run, even if I did break my own promise on how to run it.
Oh, and another sign of spring: They finally unlocked the fountain. Yay! The water was very cold and delicious.
Stats:
Run 769Average pace: 5:41/km
Location: Burnaby Lake (CW)
Start: 11:00 a.m.
Distance: 10:03 km
Time: 57:04
Weather: Showers and cloudy
Temp: 8ºC
Humidity: 92%
Wind: low
BPM: 153
Weight: 164.8
Total distance to date: 5725 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (397 km)
