Exercise

Today’s run was almost an exact mirror of Monday’s, with an identical overall pace of 5:43/km and only one second difference in overall time. Kind of weird!

Also weird was how I did not see any regulars again, though almost every runner I passed waved, so it was an extra-friendly outing.

I’d been feeling the Baker’s cyst since Monday’s run, so was mulling various scenarios, ranging from not running, to running the river trail and so on. In the end I did a full loop as per usual and it was fine. I followed my pattern of late, where the first two km are slower, then the last three get significantly faster. The knee was feeling a bit stiff after, but is recovering nicely post-run, so I’m not overly concerned.

Conditions were similar to Monday, but it was a bit warmer and more humid. This might explain my higher BPM of 153 (also, the CCW route is a bit tougher than CW, due to overall elevation).

Oh, and the bear! I had finished the run and was approaching the second boardwalk. A little ways before the boardwalk, I spotted fresh droppings right in the middle of the trail (coyotes and bears always do this), so I was on Bear Alert™. Sure enough, I rounded a corner and there was a sizeable black bear right at the end of the boardwalk, snuffling around for berries or something. It didn’t notice me–I was probably about 30–40 feet away, so I quietly backed up, then lightly jogged back to where the trail splits and detoured along the Freeway Trail, which is precisely as scenic as it sounds. Observe:

EDIT: I have now added another bear map, to illustrate approximate distance between me and the bear. Per Google Maps, it was probably around 60 feet when I spotted it.

While I would prefer my runs to be bear-free, they have at least been courteous enough to not show up until after my run is complete. There’s probably a decent chance of more sightings for the next month or so yet.

Still, bear or not, this was a fine mid-week effort.

Stats:

Run 968
Average pace: 5:43/km
Training status: Maintaining
Location: Burnaby Lake (CCW)
Start: 9:52 a.m.
Distance: 5.03 km
Time: 28:44
Weather: Sunny
Temp: 15-16°C
Humidity: 88-84%
Wind: light
BPM: 153
Weight: 164.3 pounds
Total distance to date: 6,670 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (265/601/866)

Music: Jonathan Coulton (shuffle)

Today is the first day of fall and fittingly, it was 14C for the run, my coolest start in quite a while. But not too cool. And definitely not Fonzie cool.

Going clockwise for a change, right from the 0K marker, I started out slower as has been the pattern of late, but not as slow as Friday. I also finished faster (5:23/km), so my overall pace improved to 5:43/km. Even better, the cooler temperature allowed me to lower my BPM to 147. Nice.

I didn’t experience any issues during the run. The back of the right knee felt a bit sore walking home, but it resolved fairly quickly. I will inspect for fluid later, as I’m in full lazy mode now.

Weirdly, I did not see any of the regular runners again. Maybe they all run clockwise, too. I did see one guy running with his shirt off. I would not do that, even if I had killer abs. Well, maybe if I had killer abs.

Anyway, a good start to the week and to Fall 2025.

Stats:

Run 967
Average pace: 5:43/km
Training status: Maintaining
Location: Burnaby Lake (CW)
Start: 9:06 a.m.
Distance: 5.03 km
Time: 28:45
Weather: Sunny
Temp: 14°C
Humidity: 84-81%
Wind: light
BPM: 147
Weight: 164.3 pounds
Total distance to date: 6,665 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (260/588/848)

Music: Pop Stuff (playlist)

Today’s run was on a birthday, which is no big deal, but I was also dealing with some other baggage unrelated to my age, which was a bigger deal. At one point my Pop Stuff playlist played “Janie’s Got a Gun” by Aerosmith and the chorus of, “Run away, run away from the pain” was a bit on the nose.

I ended the first km at exactly 6:00/km and resigned myself to a slower run, but instead I managed to do a repeat of Monday and got faster as I went along, ending with 5:47/km overall, only one second off from Monday. Speaking of Monday, the conditions, start time, pace and pretty much everything else was nearly identical. A little weird.

But as a bonus, I saw three (!) guys running topless, something I did not expect to see at the tail end of summer. I also saw a cute brown bunny before it hopped back into the brush, plus a cute baby garter snake slithering across the trail while I was running. Shortly after I saw a full-grown snake near the side of the trail. It didn’t react to my presence, so I’m hoping it was just dozing and not, like, entering snake heaven.

I also saw fresh droppings, but no bears, coyotes or bobcats.

In terms of how I felt, I experienced no issues, everything held together. I skipped the run on Wednesday because my watch said Rest Day and I decided to obey, but it seems I’ve at least maintained after skipping it.

And now the weekend.

Stats:

Run 966
Average pace: 5:47/km
Training status: Maintaining
Location: Burnaby Lake (CCW)
Start: 9:56 a.m.
Distance: 5.03 km
Time: 29:06
Weather: Sunny
Temp: 17-18°C
Humidity: 80-75%
Wind: light
BPM: 153
Weight: 163.8 pounds
Total distance to date: 6,660 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (255/575/830)

Music: Pop Stuff (playlist)

Under most circumstances, the title of the blog post would be a good thing, but when it comes to running, clouds are usually better than sun.

But today was an exception and the sun was actually fine, probably because it was relatively cool and humidity was a bit lower, which made a difference I could actually feel (I also sweated much less copiously than last week’s runs).

My plan was to adopt a slower pace for the start of the week and as usual, when my first pace came in a bit too casual at 5:59/km, I picked the pace up a bit, closing the run with a lap of 5:29/km and an overall pace of 5:46/km. This was slower than Friday (5:41/km), so I guess mission accomplished!

Although it didn’t bother me, I could feel the lump on the back of my right knee, named after Baker and rhymes with the game Myst. I suppose running regularly is not helping it to go away, but I will keep running and elevating my leg at night unless things gets worse. It does make me wonder when I might next try doing a 10K. I feel I have the stamina for it now.

And in another sign of the changing seasons, the tennis courts near the sport fields has put back its marshmallow (inflated) roof, where it will remain until late spring 2026. I must ponder what to wear for cooler fall running.

Stats:

Run 965
Average pace: 5:46/km
Training status: Maintaining
Location: Burnaby Lake (CCW)
Start: 9:53 a.m.
Distance: 5.03 km
Time: 29:02
Weather: Sunny
Temp: 15-16°C
Humidity: 82-79%
Wind: light to moderate
BPM: 150
Weight: 163.8 pounds
Total distance to date: 6,655 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (250/562/812)

Music: Out of Time, R.E.M.

At first, I was going to take it easy on today’s run, as the suggested workout was a “recovery” run. Indeed, my first km was 5:50/km, which is a more relaxed pace.

But then I kept getting faster and by the end my final lap was a zippy 5:26/km and my overall pace ended up being 5:41/km.

I didn’t experience any issues, and even though humidity was an even higher 92% and only dipped slightly, the cooler temperature and clouds meant I did not sweat as much.

The trail felt lightly populated and I didn’t see any of the other jogging regulars–maybe I got in too early. The sun threatened to show between the 2nd and 3rd km and in those brief moments I could actually feel the air getting warmer, so I’m kind of glad the clouds moved back in.

Overall, it was a nice run and a good way to wrap up the week.

Stats:

Run 964
Average pace: 5:41/km
Training status: Maintaining
Location: Burnaby Lake (CCW)
Start: 9:09 a.m.
Distance: 5.03 km
Time: 28:33
Weather: Cloudy
Temp: 15°C
Humidity: 92-90%
Wind: light to moderate
BPM: 148
Weight: 164.3 pounds
Total distance to date: 6,650 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (245/549/794)

Music: Voices, Hall & Oates

I did not pass by another person on my run until about 4.75 km in, and the guy was the only person I passed before completing the run. For most of the time I was on the trail by myself and on a cloudy day, it felt almost a little spooky. But also nice. Nice and spooky.

My Garmin Forerunner 255 had a plan for today: Rest Day.

I defied it and headed to the lake. When I chose to start the run, it implored me to rest but if I insisted, to keep it short and lower intensity, due to fatigue. I did not keep it short, as I still ran 5K, but I did a short loop, which cut out 5 km of walking afterward. As for intensity, I eased up a bit (slowing to 6:00/km for the second lap, even), but kind of forgot toward the end and finished with a final lap of 5:37/km.

Partway through, I did actually feel a bit tired. It never felt like a slog, but it was very humid again. Fortunately, the sweatiness was the only real issue and the overall pace of 5:52/km is perfectly cromulent for a more relaxed start to the week.

Stats:

Run 963
Average pace: 5:52/km
Training status: Maintaining
Location: Burnaby Lake (CW, short loop)
Start: 9:30 a.m.
Distance: 5.03 km
Time: 29:28
Weather: Cloudy
Temp: 17-18°C
Humidity: 91-88%
Wind: light
BPM: 148
Weight: 164.1 pounds
Total distance to date: 6,645 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (240/536/776)

Music: Parallel Lines, Blondie

Today’s run promised to be mostly cloudy, and it was. Yay! It was even more humid than before at 88%, but the cooler temperatures meant I sweated less than on Friday.

I also got in one of my earliest starts, beginning the actual run at 9:05 a.m. It was quieter on the trail, too, which was nice.

I was curious how my pace would be after the first km and was mildly alarmed when the watch reported 5:51/km, as this seemed kind of slow. The second km improved by a second, which may not seem like much, but is actually significant, because I normally slow on the second lap. From there I transformed from the slower Dr. Jekyll to the zippy Mr. Hyde. I’m probably not using the right metaphor here, but the point is I got faster as the run progressed, getting all the way down to 5:24/km for the final lap and an overall pace of 5:41/km. I even managed a lower BPM, at only 148.

With no issues, other than a slowish start, this was a good run to start the week.

Stats:

Run 962
Average pace: 5:41/km
Training status: Maintaining
Location: Burnaby Lake (CCW)
Start: 9:05 a.m.
Distance: 5.03 km
Time: 28:35
Weather: Cloudy
Temp: 17-18°C
Humidity: 88-85%
Wind: light
BPM: 148
Weight: 164.8
Total distance to date: 6,640 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (235/528/763)

Music: Beauty and the Beat, The Go-Go's

With smoke haze blotting out most of the sun, I set out for my first run since Monday (I missed Wednesday due to a morning appointment and other errands) under conditions that were remarkably similar in terms of temperature and humidity.

The haze may have actually helped, because it kept the sun veiled, but was high enough that the air down at jogging level wasn’t smoky and awful.

I decided to start by the drinking fountain, after getting a drink, instead of at the 0K marker, which saved me having to start the run by going up a big hill. This may have put some extra pep in my step, as the first km was 5:38/km, quite speedy for me. I only dropped a little in the second km and maintained a zippy pace overall for an average 5:39/km, the first time I’ve hit under 5:40 in a good while. My BPM was up to 152, but given the higher humidity and effort, this was not surprising.

I experienced a few moments when the right shin said hello, but it was fleeting and other than that, no issues at all.

In all, a good way to end the week, despite the presence of the smoke haze.

Stats:

Run 961
Average pace: 5:39/km
Training status: Maintaining
Location: Burnaby Lake (CCW)
Start: 9:39 a.m.
Distance: 5.03 km
Time: 28:27
Weather: Sun, smoke haze
Temp: 19-20°C
Humidity: 87-84%
Wind: light
BPM: 152
Weight: 164.6
Total distance to date: 6,635 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (230/515/745)

Music: Eye in the Sky, The Alan Parsons Project

Today was a good run day.

Normally, I would have been a wee bit concerned about traffic on the trail, given that today is a statutory holiday–Labour Day. But thanks probably largely to cloudy skies, the crowds were smaller than they might have been. One small dog off-leash did smoosh its cold snout into my calf post-run, though.

I opted to go clockwise and got a strong start–and just kept going. The second km dip was small, then I improved each lap after, for an overall pace of 5:42/km, my best in a few weeks, and a BPM of 147, reflecting the more favourable conditions. Even the humidity, which started at an absurdly high 85%, didn’t slow me down, though sweating was constant and ongoing.

The right shin was almost back to normal, and I didn’t experience any other issues.

Overall, a very nice start to the week.

Stats:

Run 960
Average pace: 5:42/km
Training status: Maintaining
Location: Burnaby Lake (CW)
Start: 10:53 a.m.
Distance: 5.03 km
Time: 28:40
Weather: Cloudy
Temp: 19-20°C
Humidity: 85-82%
Wind: light
BPM: 147
Weight: 165.5
Total distance to date: 6,630 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (225/502/727)

Music: Lifes Rich Pageant (R.E.M.)

I started the day by oversleeping a little–not much, really. But the rest of my usual morning routine seemed to play in slow motion, so by the time I headed out for my run, I was two hours behind where I’d normally be. It was still morning, but getting late–and hot.

Well, not so much hot as muggy. Or rather, both. Huggy.

On paper conditions look similar to Wednesday–temperature a degree or two higher, humidity about the same. But it felt a lot muggier and the air quality was clearly (!) worse today, with visible haze.

Additionally, my Baker’s cyst® behind my right knee had made its presence known again after my last run, so I was a bit concerned how this run would play out, even under ideal weather conditions..

It turned out…okay! The right shin was mostly fine and the knee didn’t seem to be an issue. Pot-run, it felt a little creaky to start but by the time I got home, it again felt okay. I am tentatively not worried.

But I was very thirsty.

One benefit of starting the run around 11 a.m. is the Cottonwood Trail was mostly in shade. And that was the one and only benefit.

The run was unusual in one other way: interruptions. The first was by choice: I stopped at the fountain by the Nature House to have a drink, then used the loo for good measure. This gave me Bonus Rest #1.

Bonus Rest #2 came shortly into the fifth km when I paused the run to take a phone call. This took a few minutes and again gave me a small chance to rest.

I don’t think either break really made much difference to my pace, but you can see the little blips in my BPM, and overall BPM was a pretty low 147. My pace was a bit slower at 5:55/km, but this was mostly due to a stellar finish of 5:34/km, because the first two km were actually over six minutes each. Yikes.

Anyway, I’m looking forward to running in, like, normal weather again. Soon. Maybe.

Stats:

Run 959
Average pace: 5:55/km
Training status: Productive
Location: Burnaby Lake (CCW)
Start: 11:02 a.m.
Distance: 5.03 km
Time: 29:43
Weather: Sunny
Temp: 23-24°C
Humidity: 75-71%
Wind: light
BPM: 147
Weight: 164.4
Total distance to date: 6,625 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (220/489/709)

Music: Pop Stuff (playlist)

I contemplated various scenarios today, all of which involved avoiding bears. In the end, I decided to just stick to a regular counter-clockwise run around the lake, as a 5K run in this direction affords better lines-of-sight for bear sightings. I also paused my music when running through sections that were twistier, to better listen for a large shambling creature, be it a black bear, Bigfoot or just some really big hairy man.

The real danger turned out to be the humidity. It was a bit warmer at 22C, and the lake always feels more humid than the river trail, so I sweated like it was my life’s purpose. The combo of temperature and humidity also brought my pace way down to 5:54/km. OTOH, my BPM was only 148, because that’s the best I could muster in the conditions.

As for my body, the right shin continues to improve and provided nothing else falls apart, bursts or explodes, I may begin thinking about ramping back up to a 10K run again.

But we’ll see.

For now, I’ll just keep my eye open for bears, hope nothing breaks, and wait for the cooler temperatures of the fall to arrive.

Stats:

Run 958
Average pace: 5:54/km
Training status: Productive
Location: Burnaby Lake (CCW)
Start: 10:18 a.m.
Distance: 5.03 km
Time: 29:41
Weather: Sun with high cloud
Temp: 22°C
Humidity: 76-73%
Wind: light to nil
BPM: 148
Weight: 164.8
Total distance to date: 6,620 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (215/476/691)

Music: Pop Stuff (playlist)

Not literally beating bears, of course.

I had a few goals today:

• Avoid bears
• Beat the heat

I achieved both of these things by:

• Running on the river trail instead of at the lake
• Starting my run just before 9 a.m., almost two hours earlier than on Friday

Now, I have seen a bear on the river trail, but the trail is wide and open, with excellent sight lines, all of which is the opposite of the loop around the lake, so if you see a bear, it will likely be way up ahead and not when you suddenly confront it coming around a tight, narrow corner. As it turned out, I saw no bears, only one dog (on leash, yay) and a few cyclists, so it was pretty quiet overall.

It was 21C, which is pretty warm for 9 a.m. but not bad overall. Humidity was a sticky 78% and didn’t drop much, so sweating was copious and constant.

That said, the right shin, still a bit tender, is definitely starting to feel better, so I believe it’s officially on the mend. Because I always find a way to complicate things, last night I managed to pull at least one ab muscle, so I got to run with a mild ache on my right side. I don’t think it had much effect, other than just annoying me.

The switch to the river trail seemed to give me a little more pep, as I came in with a fairly zippy pace of 5:39/km, my first under 5:40 in a good while. Something that helped: Most of the trail was in the shade, with only one small section getting direct sunlight. Nice.

In all, a fine start to the week.

Stats:

Run 957
Average pace: 5:39/km
Training status: Productive
Location: Brunette River Trail
Start: 8:57 a.m.
Distance: 5.03 km
Time: 28:29
Weather: Sunny
Temp: 21°C
Humidity: 78-76%
Wind: light
BPM: 151
Weight: 165.7
Total distance to date: 6,615 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (210/463/673)

Music: Pop Stuff (playlist)