Exercise

Run 674: Gloriously slow

Yes, I don’t normally use “gloriously” and “slow” together to describe my running pace, but today I am!

And it’s because this is only my second post-COVID run and I’ve only done one other so far this year (I am not counting my treadmill workouts, which are not actual runs). I wasn’t really planning to run at all, so I made an effort (ho ho) to stick to a conservative pace. I aced this because my overall average of 6:28/km is probably my slowest 5K run ever.

And it felt good.

I did actually experience a bit of a cramp on my left side just past the 2 km mark, probably because at that point I still had enough early energy to subconsciously push against the slower pace. The cramp went away quickly as I shifted to moving not-so-quickly.

Conditions were great at the lake. Despite being a Sunday, the trail was not at all crowded, the sun was out (but high up in the sky and not glaring into my eyes) and it was a balmy 18C. I experienced a touch of Dry Mouth™, something that normally doesn’t happen in April.

I also saw my first garter snake of the season, as it slithered off the trail and into the grass. The “Beware, bears!” signs are also back out, truly signaling that spring has arrived.

In all, I’m glad I made the effort. I may be a tad sore tomorrow, but I expect it to pass quickly.

Stats:

Run 674
Average pace: 6:28/km
Location: Burnaby Lake, CCW
Start: 1:12 p.m.
Distance: 5:02 km
Time: 32:27
Weather: Sunny with some high cloud
Temp: 18ºC
Humidity: 41%
Wind: light
BPM: 155
Weight: 173.5
Total distance to date: 4973 km
Devices: Apple Watch Series 5, iPhone 12, AirPods (3rd generation)
Shoes: Brooks Caldera 5 (93 km)

Treadmill workout 134: Some distraction

Right at the start of the workout, I heard a loud thump or crash above my head, the latest in an ongoing series of thumps, bangs and footsteps running around in the unit above. I chose to continue with the workout rather than investigate, and the remainder was quiet, leaving me to sweat and watch YouTube videos in relative peace.

The workout was fine, with no issues. Pace was a bit slower than yesterday, probably due to the distraction. That’s about it.

Stats:

Speed: 6.5
Incline: 5

Pace: 8:51/km (8:49/km)
Time: 48:43 (47:05)
Distance: 5.50 km (5.34 km)
Calories burned: 478 (335)
BPM: 130 (120)

Treadmill workout 133: Recovery mode unlocked

Today was the first time I felt like I wasn’t shaking off the effects of being sick (really hoping for no “long covid”) and felt like just a good, solid workout.

I watched videos, was alternately amused and informed, and am now sweaty and satisfied (innuendo here).

Stats:

Speed: 6.5
Incline: 5

Pace: 8:51/km (8:49/km)
Time: 48:43 (47:05)
Distance: 5.50 km (5.34 km)
Calories burned: 478 (335)
BPM: 130 (120)

Run 673: Post-COVID, with jacket

Today was my first run since recovering from everyone’s favorite global pandemic virus, COVID-19.

It showered the entire time, which was not great, but it did give me a chance to try my new Outdoor Research jacket. I give it a solid B+:

  • The pockets kept my phone and AirPods case nice and dry
  • My torso remained pretty dry, with only the top of my chest getting a bit damp, since I did not zip all the way up
  • The sleeves appear to have not held up as well, as my arms did get slightly damp (but not thoroughly soaked)

I think the jacket will also work well as a windbreaker for when it’s cold, though I shouldn’t need it for that until the fall.

This was also the first real rain in which I was using the third gen AirPods, and they worked fine, so thank you, Apple, for your still overpriced tech!

For the run, I opted to walk to the end of the river trail, run the 2 km back to the North Road entrance, then figure out if I wanted to call it there or continue. I opted to call it there because it was my first run in about three weeks, only my second run of the year, my first one after recovering from COVID, and also it was pouring rain.

Still, I didn’t experience any issues for those 2 km, so I am encouraged by the result. My BPM was a tad high, but not too high. My pace of 6:03/km is about what I’d expect for the amount of running I’ve done so far this year.

Stats:

Run 674
Average pace: 6:28/km
Location: Burnaby Lake, CCW
Start: 1:12 p.m.
Distance: 5:02 km
Time: 32:27
Weather: Sunny with some high cloud
Temp: 18ºC
Humidity: 41%
Wind: light
BPM: 155
Weight: 173.5
Total distance to date: 4973 km
Devices: Apple Watch Series 5, iPhone 12, AirPods (3rd generation)
Shoes: Brooks Caldera 5 (93 km)

Treadmill workout 132: Back to 5K

The virus may still be showing up in rapid tests, but other than being a tad phlegmy, I’ve been feeling better, so back to the treadmill for me.

I returned to my usual settings and found I was still a bit slower (though faster than the previous workout). I suppose since I am still technically sick or whatever, it makes sense. It still bugs me. But I completed the full workout without any issues, so woo for that.

Stats:

Speed: 6.5
Incline: 5

Pace: 8:51/km (8:49/km)
Time: 48:43 (47:05)
Distance: 5.50 km (5.34 km)
Calories burned: 478 (335)
BPM: 130 (120)

Treadmill workout 131: Slow but not lazy

The heart rate seemed to hiccup during my workout (not my actual heart, thankfully), resulting in some heart rate data probably getting missed. I think this also explains the overall slow pace, as I paused and futzed about trying to get it working again. I did get it running but was also basically at the end of my workout, and I’m not yet feeling groovy enough to commit to 5 km yet, so I just ended it and was all, “Oh well.”

Looking over the heart rate in the Fitness app, it looks like it stopped tracking BPM after about 11 minutes, then blipped on a few times intermittently before coming back on at the very end. So I suspect it was higher than the reported 102 below, but maybe not a whole lot. Technology!

The workout was otherwise fine. I may try running outside again in a few days, weather and health permitting.

Stats:

Speed: 6.5
Incline: 5

Pace: 8:51/km (8:49/km)
Time: 48:43 (47:05)
Distance: 5.50 km (5.34 km)
Calories burned: 478 (335)
BPM: 130 (120)

Treadmill workout 130: Recovery begins

I felt well enough today to try doing a shorter workout, though without the incline, because I’m not exactly 100%.

It went fairly well. I don’t feel horrible after, or at least not as of this writing.

Stats:

Speed: 6.5
Incline: 5

Pace: 8:51/km (8:49/km)
Time: 48:43 (47:05)
Distance: 5.50 km (5.34 km)
Calories burned: 478 (335)
BPM: 130 (120)

Treadmill workout 129: The effect of after-affects

UPDATE, April 2, 2022: As it turned out, I was probably already suffering from COVID-19 during this workout, so that probably had a wee bit of an effect on my performance, too. See here.

Here it is three days since I ran the 5K on Monday, and it is still affecting my workout performance. I am clearly not the iron man I thought I was. The solution is, I suppose, to run more.

But in the meantime there is today and on the positive side, I was able to run at the regular speed without my legs calling me nasty names, as well as do my now-usual 5K instead of the previous workout’s mere 3K. The downside was just generally being slower, as I’m obviously still not fully recovered from Monday. I am tentatively planning on running a 5K at the river tomorrow, but we’ll see if that happens and how it goes. The weather looks like it might be soggy, and I’m not sure if I’m prepared to run and suffer both sore muscles and rainfall.

As of today, I completed the month of March with 33 workouts. Pretty good! Note that a few were just outdoor walks where I’m walking at my usual manly pace, so not exactly beefing up the legs or anything. Still, averaging more than one per day is something I’m not likely to replicate reguarly.

Stats:

Speed: 6.5
Incline: 5

Pace: 8:51/km (8:49/km)
Time: 48:43 (47:05)
Distance: 5.50 km (5.34 km)
Calories burned: 478 (335)
BPM: 130 (120)

Treadmill workout 128: Baby steps

After making myself so very sore (see previous post), I opted to do a more namby-pamby version of my usual treadmill workout. At first I thought I’d just do a 30-minute workout and keep everything else the same, but when the treadmill ticked up to its full 6.5 speed, my legs said WHAT ARE YOU DOING WE ARE STILL VERY SORE. So I turned it down to 6 instead, which meant for a mellower, more soothing workout in which I sweated just a little. This is reflected in the stats below.

Since I was more limber by the time I did this workout (at around 8:30 p.m.) I’m hoping my legs will not be yelling at me in all caps tomorrow. We’ll find out soon!

Stats:

Speed: 6.5
Incline: 5

Pace: 8:51/km (8:49/km)
Time: 48:43 (47:05)
Distance: 5.50 km (5.34 km)
Calories burned: 478 (335)
BPM: 130 (120)

Run 672: First run of Spring 2022 with bonus poop

Today, I finally did what I had been planning for the last few weeks–I went running in the actual outside part of the world!

My overall pace was quite slow and I kind of cheated a bit unintentionally, but I did run a full 5K. Here are my observations in handy list form:

  • I changed from running the river trail to doing a loop back at Burnaby Lake as I headed out
  • The weather was quite pleasant–partly cloudy, light breeze, and a high of 15C
  • When I hit the halfway point I had to use the loo, but there was no loo in sight
  • I had to walk farther up the trail to find a spot discreet enough to attend to my biological needs
  • This had the effect of giving me a decent break halfway through the run
  • This break did not result in me being any faster, as I was slow
  • BPM was quite acceptable at 152

I deliberately kept to a slower pace, but I think I was still a little too enthusiastic in the first km, and this led to me burning out a bit afterward. In terms of how I felt, the legs were fine (not on fire), stamina obviously still has a ways to go–those slow burn treadmill workouts have not done much to help me there. My right hip did creak a bit in the latter half of the run. I think this will probably sort itself out as I limber up. Time will tell. As will my hip, but hopefully not by screaming WHAT ARE YOU DOING TO ME.

Overall, it was nice to be back out. I suspect I’ll be a bit sore tomorrow, but will be back on the treadmill then, with another run hopefully set for Wednesday.

Stats:

Run 674
Average pace: 6:28/km
Location: Burnaby Lake, CCW
Start: 1:12 p.m.
Distance: 5:02 km
Time: 32:27
Weather: Sunny with some high cloud
Temp: 18ºC
Humidity: 41%
Wind: light
BPM: 155
Weight: 173.5
Total distance to date: 4973 km
Devices: Apple Watch Series 5, iPhone 12, AirPods (3rd generation)
Shoes: Brooks Caldera 5 (93 km)

Treadmill workout 127: Lazy Sunday defeated

I lazed around most of the day and in the back of my head knew I would regret it at least a little because it would mean a late evening workout tyo complete my rings and not be a total fat slob.

And so here we are.

I kept tonight’s workout to 30 minutes, as this still put me at 10 p.m. with all the usual post-workout stuff to do, not to mention actual sleep at some point.

The workout went fine, though I have to admit 30 minutes (a little over 3 km) feels kind of short now.

Also, I’m running out of good videos to watch from my usual sources. I’m so demanding.

Stats:

Speed: 6.5
Incline: 5

Pace: 8:51/km (8:49/km)
Time: 48:43 (47:05)
Distance: 5.50 km (5.34 km)
Calories burned: 478 (335)
BPM: 130 (120)

Treadmill workout 126: Alternate reality

I was originally going to go outside and run out there today and indeed, the weather would have been great for it, as it’s partly sunny right now and 13C. But late this morning I found myself with a bad headache, so I took some Tylenol, laid down on the bed and dozed away an hour or so of the day. When I woke up, I felt fuzzy-brained and the headache was not fully gone, so I had some soup and took more Tylenol.

By mid-afternoon the idea of going out had little appeal but my guilty conscience told me I should do something–and the headache was successfully muted–so I got on the treadmill.

The workout went better today, with no weird slowdowns, and my BPM was I think the lowest it’s ever been, so that was nice.

Stats:

Speed: 6.5
Incline: 5

Pace: 8:51/km (8:49/km)
Time: 48:43 (47:05)
Distance: 5.50 km (5.34 km)
Calories burned: 478 (335)
BPM: 130 (120)