This was a short 2K run sandwiched between two walks. I was originally going to do a 5K today but my legs advised against it, so I said, “Okay, legs, you win this time!” Then I ran 2K on the river trail because it was nice out, and I figured 2K is short enough to not make the legs go, “WHAT ARE YOU DOING? I SAID NO RUNNING!”
I actually tried pulling back a bit around the midway point, then thought it’s only 2 km, do I really need to rein myself in? So I did, but only a little. The run was fine, no issues. As it was the river trail and a fair bit less than 5K, I managed to break the 6:00/km barrier. It’s still nice to do that, even with caveats.
Stats:
Run 677Average pace: 5:56/km
Location: Brunette River trail
Start: 2:01 p.m.
Distance: 2:04 km
Time: 12:06
Weather: Sunny with some high cloud
Temp: 15ºC
Humidity: 68%
Wind: light
BPM: 148
Weight: 173.5
Total distance to date: 4985 km
Devices: Apple Watch Series 5, iPhone 12, AirPods (3rd generation)
Shoes: Brooks Caldera 5 (100 km)
I wasn’t ready to do a full run today but wanted to do something official-ish, so I did the following:
Walked 4K on the river trail
Ran 2K back
Walked the remaining 2K home
So 6 km of walking and two of running. I am splitting the stats for the walk into two parts, and the run itself will be a run post. More stats = more fun! Woo.
After a shower in the morning (the rain kind, not the one you have in a bath tub or shower stall), the sun came out, so the weather was thoroughly pleasant for the outings. My right hip was feeling stiff but after about half a km or so it limbered up and was fine after that.
Stats:
Walk 68, Part 1
Average pace: 9:22/km
Location: Brunette River trail
Distance: 4.05 km
Time: 37:58
Weather: Sunny, some clouds
Temp: 15ºC
Humidity: 68%
Wind: light
BPM: 108
Weight: 173.5 pounds
Devices: Apple Watch Series 5, iPhone 12
Total distance to date: 506.56 km
For some reason, the weather didn’t record for the second walk, so let’s just pretend it was identical!
Walk 68, Part 2Average pace: 8:39/km
Location: Brunette River trail
Distance: 2.08 km
Time: 18:00
Weather: Sunny, some clouds
Temp: 15ºC
Humidity: 68%
Wind: light
BPM: 125
Weight: 173.5 pounds
Devices: Apple Watch Series 5, iPhone 12
Total distance to date: 508.64 km
I decided that I’d keep the running to a minimum today to let my leg muscles further recover–I plan on running tomorrow after a couple of days off. Instead, I ran intermittently, but did a longer route, stretching out to just over 8 km (the previous walk was 7.5 km by comparison). I also ran uphill (but not both ways in the snow).
I also hit a mile (kilometer?) stone today by passing the 500 km mark on these walks. That’s a decent amount of hoofing it, I’d say.
The uphill parts were the usual bit on Fader Street, but also the long incline that connects Upper and Lower Hume Park. I actually managed to get to just where it starts to level off without collapsing into a puddle of goo.
Here’s a map of the new route, which takes me down alongside the off-leash area in Hume Park and then out past Cariboo Road to the train tracks, where I turn around and repeat the route in reverse (but not by actually walking backward). I was so close to Costco I could almost smell the 50 kg jars of mayonnaise.
Stats:
Walk 67
Average pace: 8:44/km
Location: Brunette River trail
Distance: 8.11 km
Time: 70:52
Weather: Cloudy
Temp: 14ºC
Humidity: 66%
Wind: light
BPM: 117
Weight: 175.2 pounds
Devices: Apple Watch Series 5, iPhone 12
Total distance to date: 502.51 km
I normally never run on Sundays, but today the weather was very nice again and I was feeling wacky, so off I went to Burnaby Lake.
This time I chose to run clockwise and headed out under rare sunny skies. I knew after running Friday and doing a run/walk yesterday that I would want to dial it back a bit, so I adopted a more leisurely pace. I think it also helped that I was starting to feel genuinely a bit pooped from all the recent activity.
I experienced no issues and while the pace was a sloggy 6:27/km, I’m fine with that, as I was tired, it was warmer (up to 22C!) and my BPM reflected the gentler effort.
I’m not going to run tomorrow, though. For one, it’s a holiday and the trails always get really crowded. For another, I expect my legs to revolt if I dare to try.
But I’m glad I did today.
Also, another snake!
Stats:
Run 676Average pace: 6:27/km
Location: Burnaby Lake, CW
Start: 3:05 p.m.
Distance: 5:02 km
Time: 32.25
Weather: Sunny with some high cloud
Temp: 22ºC
Humidity: 41%
Wind: light
BPM: 152
Weight: 175.1
Total distance to date: 4983 km
Devices: Apple Watch Series 5, iPhone 12, AirPods (3rd generation)
Shoes: Brooks Caldera 5 (98 km)
I had planned on going out and taking photos of birds today, but the vehicle which was to convey me to the sanctuary did not start, so that got postponed to another day.
Instead, I muddled around for a bit, then got tired of looking at how beautiful it was out, and changed into my running clothes. Given that I was sore from yesterday’s workout I didn’t plan to actually do a run, but did end up doing some running, and more than planned, with my pace coming in at a pretty solid 8:14/km.
The most notable difference today came on the return back from the end of the river trail. I normally go through Lower Hume Park, then up the stairs than join lower to upper. Today I bypassed the lower section altogether and ran up the hill alongside the park, then cut it when I got to the upper entrance.
The view looks like this per Google Maps:
It’s not crazy steep, more of a steady incline. I kept jogging until it leveled off. I also jogged up the steeper but shorter part of Fader Street. Basically, if there was a hill, I ran up it.
I don’t know how much I will regret this tomorrow. Only a little, I think. But it was nice to get out again in sunny weather, and the urge to keep running instead of being a lazy so-and-so was welcome.
Stats:
Walk 66
Average pace: 8:14/km
Location: Brunette River trail
Distance: 7.50 km
Time: 61:43
Weather: Sunny
Temp: 18ºC
Humidity: 45%
Wind: low to moderate
BPM: 123
Weight: 174.9 pounds
Devices: Apple Watch Series 5, iPhone 12
Total distance to date: 494.40 km
It’s been more than three weeks since I last did a 5K run, so I once again opted to go slow ‘n steady. I suppose all the other walking and workouts in the meantime helped, as while my pace was slow (6:16/km), it was a fair bit peppier than the run on April 24, which followed the same route.
I did stop only a few hundred meters in, because there was a snake on the trail and I absolutely had to take a picture of it. Behold, snake:
This is a common garter snake of the valley variety. It casually slithered off after I took the photo (I cropped it–I tried not to get too close).
The first km of the run (post-snake) was perhaps faster than intended at 5:54/km. This often happens, as you start with boundless energy. By the second km I was deliberately holding back, and maybe went too far the other way, dropping to a sluggish 6:26/km. My pace held steady near the average for the last 3 km. I experienced no cramps or other issues, save for my left elbow being a bit sore. Why it was sore I don’t know. It didn’t seem to be from running, it’s just the swinging motion while running accentuated that it was sore. Maybe I slept on it.
As it was a weekday afternoon–and the weather was delightfully normal, which it hasn’t been for most of May–the trail was not crowded. I saw a few other runs, including a guy who was maybe around 20 and was running without a shirt to show off his ridiculously flat stomach. He didn’t have killer abs or anything, his mid-section was just utterly flat. It looked unnatural. I was jealous. He passed me a second time, still looking like the jog wasn’t causing him to expend any energy at all. This also made me jealous.
The geese were on the sports field, with gaggles of goslings in a variety of sizes. I didn’t see anything else other than a few squirrels and a pair of forlorn male wood ducks.
In all, it was nice to get out for another run, and the better pace was a pleasant bonus. I shall do this again soon. Not soon™, actual soon!
I am thinking of looking into new running shoes, though. The Calderas are fine, but I’m not crazy with the way they lace up. Also, the laces are weirdly super-long. I might check out reviews of the latest Speedgoats. I loved those things, other than how they dyed my socks new and interesting colors.
Stats:
Run 675Average pace: 6:16/km
Location: Burnaby Lake, CCW
Start: 1:06 p.m.
Distance: 5:03 km
Time: 31.33
Weather: Sunny with some high cloud
Temp: 17ºC
Humidity: 51%
Wind: light
BPM: 157
Weight: 173.2
Total distance to date: 4978 km
Devices: Apple Watch Series 5, iPhone 12, AirPods (3rd generation)
Shoes: Brooks Caldera 5 (98 km)
Today, I wasn’t sure what I was going to do. I wasn’t even sure how to dress, other than not going out naked (it’s still a bit on the cool side). I finally opted for a double layer to protect against the wind, gambling that the rain would hold off–and it did!
My next decision was how much to walk vs. how much to run. What I ended up doing was this:
Walked just under 4 km to the end of the river trail
Ran the 2 km back to entrance of river trail
Walked partway back up river trail, then home, a little under 3 km
This makes the stats a bit tricky, so what I’m doing for today only is listing the combined walk stats first, then the run stats after.
As for the outing, it was nice to get out and get moving again. The treadmill is fine, but it’s so much nicer to be outside and actually have full control of when you stop and start and how fast you move. I went a bit slow ‘n steady on the run part and came in at an even 6:00/km, which is okay given how little I’ve been running. No cramps or other issues. Even my shoe laces stayed tied!
Now I just need to go more often and maybe have the weather get a wee bit closer to seasonal.
Stats:
Walk 65
Average pace: 9:12/km and 8.02/km
Location: Brunette River trail
Distance: 3.79 km and 2.80 km
Time: 34:55 and 22.28
Weather: Cloudy, some sun
Temp: 12ºC
Humidity: 61%
Wind: moderate to high
BPM: 124 and 138
Weight: 173.9 pounds
And the run, only including stats that are different:
Average pace: 6:00/km
Distance: 2.05 km
Time: 12:19
BPM: 160
Total distance to date: 478.26 km
Devices: Apple Watch Series 5, iPhone 12
Total distance to date: 486.90 km
Dissatisfied already with the results I’ve been getting with the speed set to 6.7, I bumped it up to 6.8 around the 15-mniue mark of today’s workout. This works out to an average of 8:49/km, which is a pretty zippy walking pace. The incline is still set to 5, which translates to a 5% grade (it goes up to 15, which is very steep).
The result was an improved pace of 8:43/km. I should add that I read the following just now when looking up how the incline increments translate (I couldn’t recall if it was a one-to-one on percentage of incline, which it is):
Before you start tinkering with the incline knob or button on your treadmill, it’s important to first ensure your form is on point. A lot of people naturally feel the need to lean back in order to compensate for the increased incline. Still others hold onto the hand rails. Both are big no-nos say pros.
Hanging on to the machine reduces activation of the leg muscles, which essentially defeats the purpose of increasing incline. So, whether you are walking, running, or sprinting, you should never set the incline or speed so high that you can’t move hands-free with proper form.
Well, whoopsy-doodle, I have been holding onto the front-facing handles (that also measure heart rate) all this time because a speed of 6.5 or above is high enough that it’s hard to stay stable on the treadmill without doing so. How much have I been cheating myself out of a good workout? At least a little, it seems. Maybe I should go back to doing runs at a 1% incline. Or just go back outside. Things to ponder.
It was actually a nice day today, with the sun out and everything. It got to 17C, which is almost (almost!) the normal temperature. But because it was a day of chores and errands, I ended up doing another treadmill workout instead of a run. I only kind of regret it, mostly because the next time I go to do a run it will almost certainly be raining.
And then I was slower again today than the previous workout, despite not feeling tired like I did last time. I also forgot to set the speed to 6.7 and so the first part was 6.5, which may have also had a slight effect.
Today was the first time since I upped the speed that the workout felt like a real workout. Around the 3K mark, I began to feel tired, and my pace started to flag. I picked up toward the end, but as you’ll see my lightning pace of yesterday has been tempered somewhat.
I didn’t have any issues per se, just feeling tired partway through. I can’t say for sure why this happened. Too much exercise? Not enough sleep? Incubating an alien? Who can say?
The sun actually came out this afternoon, woo, and I thought about going out for a run! Yay, run!
Instead, I laid on the bed and had a bit of a nap, which is pretty much the opposite of running. Afterward I felt slightly refreshed, but significantly guilty, so I was off to the treadmill for a late afternoon workout.
The results were very similar to yesterday, though my pace was just a tad faster. Everything went fine, so there’s not much else to say.
It’s like January out there. Steady rain and only 9C in the middle of the afternoon. Global warming, amirite? (I am right.)
I did another morning workout when I couldn’t pick a task to focus on. A treadmill very much requires focus once you climb on and push the start button.
Today I set the speed to 6.7 from the start, curious to see how much of a difference it would make. Behold: My pace of 8:41/km, which is indeed my best pace yet! I also wore the orthotics in my shoes, and my left foot seems happier as a result. The faster pace led to a not-unexpected increase in BPM but it’s still low, so in all I am happy with the change. I’ll keep this setting for the next handful of workouts, then adjust the speed further (faster) if and when I start to plateau on this setting.
