Exercise

Run 577: Sore knees, cramps, so very tired, but no plagues of locusts

Run 577
Average pace: 6:09/km
Location: Burnaby Lake (CW)
Start: 11:21 am
Distance: 5:05 km
Time: 31:11
Weather: Sunny
Temp: 18-20ºC
Humidity: 54%
Wind: light to moderate
BPM: 162
Weight: 165.8 pounds
Total distance to date: 4470 km
Devices: Apple Watch, iPhone 8

Well, I now have two back-to-back runs with a pace of six minutes per km or more. This is not a good thing, but it’s still better than collapsing halfway through the run because my knees exploded and getting carried off by a pack of dingoes.

First, the conditions. It was a lovely summer-like day, with warm temperatures, a light breeze, and clear sky. I actually sweated a little, but it wasn’t too bad, and the air wasn’t super-dry, so I didn’t feel parched. The sun did feel surprisingly toasty when I was out from under the tree canopy, though.

And the trail was not as busy as last Saturday, which was nice. A few unleashed dogs threatened but never quite got underfoot. Overall, a fine day for a jog.

But the walk to the lake left my knees feeling sore, which is not helpful when you are about to start running. My mantra was again to just go through and not push at all, not even for the first km, which is usually easy peasy.

A couple ran past me just before I was to start, so I milled a bit to give them some space. I didn’t want to catch up to them and pass, because that would require accelerating to pass, then running faster long enough to create enough space to keep them from being on my heels. My knees were in no mood for this.

My pace for the first km was a pokey 5:59/km, so I stayed true to my word. The second km was only slightly off because, as feared, I closed the gap on that couple and ended up having to pass them. Surprisingly, my knees were not really any worse for this, but I did begin experiencing some cramps shortly after. Normally cramps are a sign that I’m just plain running too fast, which is currently impossible, so it’s more likely a sign of, “LOL you are SO out of shape, slow down before you rupture something.” And I did slow down.

In fact, my pace for the third km fell through the proverbial floor, dropping a massive 22 seconds. Here are the splits for all five km:

1 km 5:59
2 km 6:02
3 km 6:24
4 km 6:25
5 km 6:07

I did pick up for the final stretch, but was definitely in that “please lord let it be over” state of mind. Well, maybe not that bad, but I was certainly glad to end the running part and go back to the walking part. The walk back was fine, though this time I didn’t have the energy to mix in any running, save for a bit during a few small stretches. Mostly I want to get back and have a nice bubble bath and pretend I had the world’s best knees.

Another positive from the run was a BPM of 162, about the same as the last run and well below the 170 max I try to stay under.

But much like my broken tooth that got infected and forced me to see the dentist instead of pretending they were mythical creatures, I am likely going to have to talk to my (new) doctor about the knees. Perhaps I can be outfitted with bionic replacements or given some miracle cure that will make them feel a hundred years younger. If the actual cure is “find some other exercise that doesn’t involve running” I will be sad and such.

I might try running on Tuesday. A 5K at the river will be a gentler experience and my pace might be better as a result. This could be a pleasant psychological boost. Now I just have to actually do it, instead of simply writing about it yet again.

Run 576: The allergic to everything run

Run 576
Average pace: 6:00/km
Location: Burnaby Lake (CCW)
Start: 1:21 pm
Distance: 5:04 km
Time: 30:19
Weather: Sunny
Temp: 20ºC
Humidity: 49%
Wind: moderate
BPM: 161
Weight: 167.3 pounds
Total distance to date: 4465 km
Devices: Apple Watch, iPhone 8

Exactly three weeks after my last run I headed out again to Burnaby Lake, where the temperature was almost twice what it was 21 days ago. It was pleasant and warm, but not hot. I only felt a slight trickle of sweat on my forehead on the walk back out.

The run itself was a labor, not of love, but of labor. The first km started slower than the average pace of my last run at 5:50/km and got slower from there, with a downright slothful pace of 6:00/km. On the plus side, I really was not trying to push things with the long time off, I was running while still suffering the effects of an allergic reaction to antibiotics, and my BPM was actually only 161, which it would not have been with three weeks off if I had been pushing.

The knees seemed fine. The right kneecap made its presence known, but it didn’t actually get sore or anything. Both knees felt a little sore on the walk back, which has been the case before. The walk back was a mix of running and walking, also similar to my last few 5Ks at the lake. I’ll walk until I feel rested, then jog until I no longer feel rested. I think it’s mostly because ending a 5K at the lake always leaves me feeling it will take days to walk the rest of the way, so I run partway instead.

The trail was in fine shape and packed with plenty of people due to the nice weather. No incidents to report, though traffic got a bit crowded a couple of times. Running Room had an event, but the actual run part was over, so I only saw the usual eight or so joggers. No one jogged past me, so I was saved the mild embarrassment of that.

The old bridge at Still Creek has been completely removed now. If you’re feeling tired, the new bridge presents a minor obstacle as it arches over the water instead of being completely flat. It’s a nice bridge, though. It’s shiny. I mean it’s literally shiny.

Geese were out with their goslings. The goslings are adorable. The preponderance of goose poop less so.

Overall, while a tad slower than I would have liked (I hate hitting the six minute mark), the run went about as well as expected given the time since the last one. Maybe this week I really will start running regularly again. We shall see.

Run 575: A new bridge, a new stink, knees and bonus running

Run 575
Average pace: 5:49/km
Location: Burnaby Lake (CCW)
Start: 12:15 pm
Distance: 5:03 km
Time: 29:17
Weather: Cloudy, some sun
Temp: 11ºC
Humidity: 64%
Wind: light to moderate
BPM: 167
Weight: 169.1 pounds
Total distance to date: 4460 km
Devices: Apple Watch, iPhone 8

Last week I did an elliptical/treadmill workout at the Canada Games Pool because the weather was poop and I didn’t feel like running in poop. That meant it’s been two weeks since my last outdoor run, so I was curious to see how it would go.

The weather was slightly cooler, but still mild and I ran counter-clockwise, but conditions were otherwise similar.

My average pace turned out to be identical–5:49/km. The knees held up, as before, and my mind was mostly mulling over where that thing called stamina went, as 5 km feels more like 500. Still, I got through without any issues and when I’d walked enough to cool off I began to run/walk the rest of the way to the trail exit, probably adding over 2 km of extra run time. Mt walking pace for the 9 km return trip was exactly 8:00/km, which is basically impossible at an actual walking pace.

The knees felt stiff during the walk back, which had the curious effect of making me want to run, as it was more comfortable.

My BPM was a bit higher at 167 but still below the 170 threshold.

The skunk cabbage has reached its stinky phase. Fortunately it never gets super-stinky, just kind of “yeah, wouldn’t want to be locked in a room with that” stinky.

The new bridge, which was in place but not open for the previous run, was now open and had a nice grippy concrete surface poured on it. The old bridge is mostly dismantled, with only some of the superstructure remaining. The new bridge feels very solid and has a sleek and sexy curve. We’ll see how it fares in slippery conditions.

Overall, I felt better than expected given the time off. I managed to keep to my previous pace, so that’s encouraging.

I make no promises now, but I will try to run before another week has passed.

Run 574: Geese, bikes, deforestation and a new bridge

Run 574
Average pace: 5:49/km
Location: Burnaby Lake (CW)
Start: 1:47 pm
Distance: 5:03 km
Time: 29:20
Weather: Clear, some cloud
Temp: 12-14ºC
Humidity: 40%
Wind: light to moderate
BPM: 163
Weight: 167.1 pounds
Total distance to date: 4455 km
Devices: Apple Watch, iPhone 8

Today’s run can be divided into Good and Bad.

Good:

  • the weather was pleasant and mild, the sun actually felt nice
  • my knees surprisingly didn’t bother me
  • I didn’t experience any other issues, though I could feel a bit of that “not-quite-in-shape” burn
  • two geese standing right next to the trail at an especially narrow point did not react as I passed close by, apart from one shifting slightly. There was no hissing or pecking, from either the geese or myself.
  • the bugs at Deer Lake Brook were gone, possibly having already died from old age
  • the new bridge is in at Still Creek

Bad:

  • I had the first taste of dry mouth for the season, as it was rather breezy
  • my knees actually felt worse on the walk back after the run, though they’re fine now
  • I was surprisingly slow at 5:49/km. I think the weekly pace (ie. running only once per week) is catching up to me. I plan on running on the holiday Monday to start getting into regular runs, totally for real this time.
  • the new bridge at Still Creek is closed, so you still have to use the old one. For now they co-exist peacefully.
  • a weirdly large number of cyclists on the trail getting in the way and such. Also briefly a horse, though the rider stopped just short of moving onto the “no horsey” part of the trail.

Signs of spring were all around, too:

  • the water fountain by the dam was awakened from its winter slumber
  • the “Icy conditions” signs have been removed
  • general increase in green, with trees budding and blooming all over

The skunk cabbage is also on the verge of blossoming, too. This is the time of year when it looks pretty and isn’t stinky.

Pretty before the stink.

Four (!) trees have been cut down since my last run at the lake, including several that had been leaning rather precariously. A fifth that had a large branch angled over the path, requiring you to either duck under or go around has also been amputated. This past winter has probably seen more trees come down (via storm or chainsaw) than in the seven years I’ve been running here.

Overall, I am left a bit nonplussed by the run. I was hoping to get a pace in the 5:30s range, but at least the knees were fine. Well, I shouldn’t say fine. I’ve come to realize that for awhile now (several years, at least) my knees have been very tender whenever I have to use them, like when I kneel on the floor to tie a shoe or scrub something off the kitchen tile. They feel weirdly sensitive. I can replicate this by going into a crouch. I have no idea if running caused this, or if it’s hereditary (my dad had bad knees) but I’ll keep running for as long as I’m able to or possibly get bionic knees.

One other positive was the BPM holding at 163. It’s been remarkably stable, which seems like a good thing. As I get in better shape it should go down. I just need to do more stuff to actually get in better shape. 😛

Run 573: A jiggly body part

Run 573
Average pace: 5:27/km
Location: Brunette River trail
Start: 5:25 pm
Distance: 5:05 km
Time: 27:34
Weather: Cloudy
Temp: 6ºC
Humidity: 75%
Wind: light
BPM: 162
Weight: 166.8 pounds
Total distance to date: 4450 km
Devices: Apple Watch, iPhone 8

I had another weird glitch with the music before starting my run. I told Siri, though my watch, “Hey Siri, shuffle R.E.M.” It processed the command and then…no music. I look and instead of R.E.M. it’s showing…Supertramp? I bring out the phone and there’s a pop-up that says something like “Ruh roh, where’s the internet??”, which was odd because I had a couple bars on my cell signal. I make sure the AirPods are connected and they are, so that’s good. The music app doesn’t show the Supertramp song, although the watch does. Instead it just says “Music”. No song title, nothing else. When I press play it actually plays. But it’s Supertramp.

So I just issue the command through the phone again and then…it works. No other issues after that.

Technology is weird. I wonder if the iPhone is hinky. Or maybe it’s cosmic rays.

It was also chilly out, so maybe it was that. The chill was making the phone cold and afraid to work properly.

It rained hard in the morning and I was not enthused about running, so I waited and all of a sudden it was 4:45 p.m. and I’m thinking I should go or I’m just going to slump on the couch, getting up only to use the bathroom and to fill my face with food (not from the bathroom). I wore my long-sleeve shirt, which was a wise move, but shorts were fine. It wasn’t windy, so that helped to keep it from feeling as unseasonably cool as it was.

I ran the river trail, again by first walking to the far end, then starting from the end. The left knee was fine, the right knee was a bit sore but not too bad and for the second half of the run it settled down much more than in the last run. But I did notice that at times it seemed to jiggle a bit–the actual kneecap. I’m thinking more than a compression sleeve is worth getting.

I tried not to push on the run, but did at one point when I was catching up on another jogger. She was on the left so I moved to the right. She had a giant phone strapped to her left arm. I don’t think I could ever do that, it just looks so awkward. Plus I’d feel like I was constantly tipping very slightly to the left. As I caught up to pass she suddenly looked over her shoulder, as if she intended to move over to the right. This created an awkward moment because I was in the space she wanted to move into. I turned on the afterburners and increased my pace for a few hundred meters. My lungs felt the fire. I mostly eased up after that and was pleasantly surprised by the final result, a 5:27/km pace, with the BPM at 162, no different than my much slower previous runs. Yay.

Here’s how the last three have gone:

5:57 > 5:38 > 5:27

So it’s a good trend. I should note that the river trail is not really a trail at all, but a very compacted gravel road. As such it’s a lot wider and smoother than the trail at Burnaby Lake, so I always tend to be faster on it. Still, an improvement is an improvement and I’ll take it.

I will once again promise myself to run during the week now that there is daylight to do so. We’ll see how it goes.

Run 572: Bugs, living and electronic

Run 572
Average pace: 5:38/km
Location: Burnaby Lake (CW)
Start: 12:56 pm
Distance: 5:04 km
Time: 29:37
Weather: Sunny
Temp: 11-12ºC
Humidity: 56%
Wind: light
BPM: 163
Weight: 167.8 pounds
Total distance to date: 4445 km
Devices: Apple Watch, iPhone 8

So close to having a total of 4444 km.

Today’s run had me filled with trepidation before heading out. The weather was gorgeous, with mild temperatures and sun, so it wasn’t that. It was those pesky knees.

My trepidation grew when I got to the lake. I could feel where the knees had gotten sore on last Saturday’s run. I put that aside and started up some jogging music…only to find the right AirPod was not playing. I did a few things to no avail. The right AirPod was running in a virtual cone of silence. I finally decided to try unpairing the AirPods. Just as I did this I remembered that pairing requires the charging case, which was sitting at home 4 km away. Oops.

And so began a rare music-free run. I could feel the knees almost immediately. Not good.

The left knee quickly settled down, though. I felt some of the usual stiffness toward the end, but it was fine otherwise. The right knee was definitely sore–not enough to stop or slow me down, but enough to notice. Then it spread down my shin and for a few minutes my whole lower right leg ached. This passed quickly and eventually even the right knee hit a point where it didn’t feel that bad. A bit sore, but no more.

I finished feeling less dread than when I started. I may try a compression sleeve on the right knee on the next run, as I’m fairly certain the soreness will persist unless I take a good long break from running. If it doesn’t get worse than it is now, I may be okay.

For the run itself, it again felt hard, but not as hard as last week. The start and end I pushed and felt the ol’ lung burn, but during the middle section my breathing settled (I kept the AirPods in my ears since that was the logical place for them, but could still hear my own rasping until the breeze picked up). Overall, it was a mix of struggle and Zen. Zuggle.

A sure sign of spring was in the air today, too. Specifically, clouds of bugs as I approached the bridge at Deer Lake Brook. I’d forgotten what fun it is to run into huge swarms of horrible little insects. I’ll be better prepared next time.

My BPM was the same as last week at 163, which was good. My time improved noticeably, going from 5:57/km to 5:38/km. Still on the slow side but under the circumstances pretty good.

I counted six people on bikes, but since I’ve forsaken complaining I will say nothing else about that, except to note there were no bike-related incidents.

In the end I am left a bit nonplussed. The improved performance was nice, the fact that my knees didn’t explode was good, but that fact that they hurt at all when they haven’t in over 4,000 km of running is concerning, because it’s unclear if this is the start of a trend or something temporary. I also wonder if my weight is a factor, since I’m not as svelte as I would normally be (167.8 now but finally starting to trend back down. This is still 14 pounds more than last October, before The Fattening began.)

With Daylight Saving Time underway, I may aim for a post-dinner run on Tuesday. We’ll see if the flatter, friendlier Brunette River trail is more forgiving on the knees.

Run 571: It’s all in the knees

Run 571
Average pace: 5:53/km
Location: Burnaby Lake (CCW)
Start: 12:29 pm
Distance: 5:03 km
Time: 29:37
Weather: Sunny
Temp: 9-11ºC
Humidity: 43%
Wind: light
BPM: 163
Weight: 168.5 pounds
Total distance to date: 4440 km
Devices: Apple Watch, iPhone 8

This is what happens when you take five days off between runs. You get sore knees. Actually, the sore knees is kind of new (both being sore, that is), which is a tad worrisome but we’ll see if they’re just creaky from lack of use or getting ready to fall apart when I resume a more regular running schedule.

Which should start happening soon as we switch to Daylight Saving Time tomorrow. Yay!

The bridge replacement at Still Creek is still being rescheduled so I took advantage and ran counter-clockwise. The mild conditions meant I wore my usual–t-shirt and shorts–and apart from the arms being a bit chilly early on, it was fine.

This run was curiously hard. I mean, I’m not in peak condition, obviously, and five days off between runs is not great, but still, it just seemed like more of an effort. The topper was ending up over two minutes slower than last Sunday’s run. Oy. I opted out of doing a full 10K as it seemed like it might be a special agony, but ended up jogging on and off regularly for the 9 km walk back home. The average pace of that walk was 8:33/km, which is approximately impossible at an actual walking pace.

While I didn’t suffer any issues during the run, I could feel my leg muscles already getting sore on the walk, home, much like the previous run. The knees also seemed achy, though that diminished significantly once I got home.

As good as I felt with the last run, this one has left me with more of a “Hmm” feeling. But I am going to try running more often now and that should help (?).

Run 570: Hello legs

Run 570
Average pace: 5:27/km
Location: Brunette River trail
Start: 2:06 pm
Distance: 5:03 km
Time: 27:29
Weather: Cloudy with some sun
Temp: 5ºC
Humidity: 72%
Wind: light
BPM: 162
Weight: 169 pounds
Total distance to date: 4435 km
Devices: Apple Watch, iPhone 8

Answering the question, “How well will a run go if I take three weeks off?” with “I’m pretty sure my legs are going to be super-stiff tomorrow but otherwise not bad!”

The only runs I’ve done since February 10th were three on the treadmill ranging from about 12-120 minutes total and the last of those was almost two weeks ago. Since then I’ve done almost no exercising at all while battling a cold.

The cold is largely vanquished now and I actually wasn’t feeling bad at all after yesterday’s unplanned 16 km walk, so I set off to the river under a semi-cloudy sky, bundled up with two layers up top because it hovered around 5ºC.

I had no expectations, I just wanted to get through and keep my BPM under 170. I ended with a pace of 5:27/km, only a few seconds off from February 10th’s run, which is pretty good, and my BPM was actually lower than that run, coming in at 162. I was also tubbier today, a fairly chunky 169 pounds. That’s like 500 stones or something. A lot of stones. The weight was a not-insignificant factor in prompting me to get out.

Along the way I felt a few minor creaks but nothing really of note. The left knee was fine. I experienced a bit of cramping right near the end, but that was probably a combination of me pushing to end the run and also an impending bowel movement. I swear my bodily functions are now wired directly to running.

Overall, a pleasing result after a long stint off. With Daylight Saving Time starting next week, I should be able to start doing runs after work pretty soon, too, so woot for that. 150 (pounds) here I come! (And also no more snacking, I swear-ish.)

Run 569: Short and chilled

Run 569
Average pace: 5:25/km
Location: Brunette River trail
Start: 1:53 pm
Distance: 5:02 km
Time: 27:15
Weather: Sunny with high cloud
Temp: 5ºC
Humidity: 54%
Wind: light
BPM: 174
Weight: 166.5 pounds
Total distance to date: 4430 km
Devices: Apple Watch, iPhone 8

Due to a very late start and being naughty again by not running during the week and also recovering from a pulled muscle in my mid-back, I opted to skip the full 10K run at the lake today for a 5K at the river. I did get some extra walking in by starting at the end of the trail first.

It was a rare sunny day but a brisk 5ºC so I wore two layers up top, but stuck to the shorts. It worked out fine.

I briefly experienced two issues: a cramp near my right shoulder that sorted itself quickly, and my left knee started feeling a bit stiff about 3.5 km in. The knee never got really sore and was not a factor, really, as my fastest pace was in the last km.

My overall pace was 5:25/km, which is not bad for a pudgy, out of shape 5K run. The BPM was 174, which is again too high, but perhaps understandable given the combination of cold, flabbiness, and exertion.

I may run again tomorrow, assuming I don’t wake up in the morning feeling like a broken pretzel.

The gate to gate distance on the river trail is said to be 1.9 km, so after I started my run, I checked when I got to the second gate and it was, to my surprise, showing 1.9 km. What’s weird is that the 5K ended with around 610m left. If you add up the two full lengths I ran–3.8 km–then add what is needed to hit 5K–1.2 km–that means there should have been about 700m left when I stopped running. Now, there was a delay of a few seconds after I stopped the run and started the walk, but not enough to account for 90m of walking. Still, it’s actually better than I expected, so maybe the GPS is in the iPhone 8 is magically improving or something.

Anyway, here’s to more runs and staying healthy in 2018.

Also no snow. Thanks.

Run 568: Like a bear in the woods

Run 568
Average pace: 5:57/km
Location: Burnaby Lake (CW)
Start: 12:29 pm
Distance: 10.03 km
Time: 59:41
Weather: Cloudy
Temp: 8-10ºC
Humidity: 86%
Wind: nil
BPM: 161
Weight: 166.6 pounds
Total distance to date: 4425 km
Devices: Apple Watch, iPhone 8

I was bad and did not run last weekend–but I was also good because I used an elliptical trainer for half an hour on both Saturday and Sunday. While the combined calorie burn is similar to a 10K, there is no doubt that it’s an easier experience, so I was ready for today to be a bit tougher.

Because there was a chance of rain I wore a long-sleeved shirt, but it stayed dry and was quite mild.

The iPhone 8 again was consistently reporting distances as shorter. Suddenly 4 km was not really 4m so to walk 4 km I had to walk more than 4 km. Kind of annoying but no so far out of whack that I feel compelled to spend time researching the issue. Plus a little extra walking and running is fine, anyway.

I was unsure of the status of the bridge at Still Creek–the original end of the replacement project is this month and as of two weeks ago they’d done essentially nothing–so I chose a clockwise route. This would allow me to get to 5K regardless, and allow me to turn back to get the other 5K. This didn’t prove to be necessary because while the project has advanced (new additions to signs note that Phase I began on January 25) the only change was several large piles of dangerous-looking rocks near the bridge, along the river bank.

Surprisingly, my legs felt pretty much fine, though I had a few moments of creakiness in my right knee (the good one). The lack of running may be having the side benefit of healing. I did feel some cramping in the abdomen and it persisted for awhile, though it wasn’t too severe. It was hard to imagine it was from running too fast because I did not feel too fast. Or fast.

Still, I kept going and there was no doubt I’d complete a full 10K, so even though the pace was pokey–5:57/km–the BPM was fine (161) and I generally felt okay.

The bear in the woods part came around the 9.27 km mark. I had used the bathroom before heading out (I’ve learned my lesson) and even took a quick whiz upon arrival, but a little over halfway through it became clear that I would have to commit to number 2. Just past the 9K mark the urge to go was becoming, let’s say, a force of nature. It would take me 6-7 minutes to finish the run and get to the Jiffy John™ and those minutes felt like hours. I made a bold decision.

I paused the run and leapt off the trail like a deer spooked by a poopmonster. Then I committed the deed behind a large tree. Just in time, as I passed someone shortly after resuming the run and frankly the big tree didn’t really provide as much cover as you would expect from a big tree.

The rest of the run felt much better.

I should also point out that my weight loss regime has gone completely bonkers and I weighed 3.2 pounds more at the start of today’s run vs. the last one. Yeesh. At least I finished lighter (TMI, I know. sorry.)

Overall I was glad to get back out again, and doubly glad to do so without being in the rain. Triply so for the BPM staying reasonable.

I can feel the legs already stiffening up. There will be a reckoning for all those regular runs I’ve skipped. Stiff legs, basically.

Still, progress! This time last year I was still not able to run outside at all due to the Snowpocalypse and the mild temperatures means there is little chance of a sudden repeat this year. Yay.

Run 567: The storm before the storm

Run 567
Average pace: 5:51/km

Location: Burnaby Lake (CW)
Start: 11:40 am
Distance: 10.05 km
Time: 58:51
Weather: Rain
Temp: 5ºC
Humidity: 91%
Wind: light
BPM: 168
Weight: 163.4 pounds
Total distance to date: 4415 km
Devices: Apple Watch, iPhone 8

I was bad and did not run during the week, so this was my first run since last weekend’s 10K. The good news is I’m still in decent enough shape to continue running 10Ks.

I dressed today expecting rain: two layers on top, nipples secured and shorts instead of running pants as the temperature was hovering around 5-6ºC.

Surprisingly, the walk to the lake was dry, though the sky looked somewhat ominous (the forecast called for winds up to 70+ km/h in the afternoon as a storm over Vancouver Island made its way east, but I was confident I’d be finished my run before it hit).

Also surprisingly I didn’t have to immediately relieve myself upon arrival at the lake. I set my music, started off…and the first few drops of rain began to fall. I pressed on, unconcerned. Within a few km it was a downpour and remained as such for the rest of the run. It was fine, really, though running in the rain is not my favorite thing.

The only issue was the condition of the trail. I’d noted on the river trail that the river was perhaps the highest I’ve ever seen it. It looked almost menacing. At the lake the trail had a lot of water on it. In the areas resurfaced over the past few years it wasn’t too bad but elsewhere there were plenty of trails-spanning puddles and mini-lakes. It felt more like a technical run, often having to carefully choose the rout forward. Or maybe it was more like a jumping puzzle in a video game. It kind of sucked in the same way that most of those do, too.

My pace still ended up slightly faster than last weekend, 5:51/km vs. 5:53/km and the iPhone 8 still seems to be messing up distance, though this week it was maybe a touch better. Still not sure what’s up with that. My BPM was also up (possibly due to the effort needed to maintain pace while navigating the puddles) but still below the 170 threshold at 168.

My knee didn’t bother me, possibly because my legs were sort of red and numb by about the mid-point of the run. The knee still didn’t hurt after I got home and thawed, so it seems the lack of running and walking in general may have given it some time to heal. Oddly, it got a bit creaky when I was slumping in a chair at home, but I shouldn’t have been doing that, so I consider the knee just acting as an EWS.

Overall, I am content with how the run went. Conditions were not nice, but I pressed on and got through without any problems.

Run 566: Sun, fog and the miracle knee

Run 566
Average pace: 5:53/km

Location: Burnaby Lake (CCW)
Start: 12:51 pm
Distance: 10.02 km
Time: 59:04
Weather: Sun and fog
Temp: 7ºC
Humidity: 86%
Wind: light
BPM: 156
Weight: 162.4 pounds
Total distance to date: 4405 km
Devices: Apple Watch, iPhone 8

I got off to a late start today, waking with a headache and unsure whether I would run at all. I took some Advil, had a bath and by noon had changed into shorts and a dual layer up top. I thought I’d do a 5K at the river but on the way changed my mind and instead did a full 10K at the lake.

In hindsight I probably would have been okay with a single layer, possibly even just a regular t-shirt, but certainly a long-sleeved one. Having two layers did not leave me excessively warm, though. I did sweat more than I normally would given the cooler temperature.

Conditions were interesting. The temperature hovered around 6-7ºC, but with little breeze I was fine wearing shorts. The first three km it was quite foggy, with everything in the distance obscured by mist. Kind of cool. Also literally kind of cool. Beyond that the sun burned through and it remained sunny for the remainder of the run. Puddles were minimal. The occasional goose honked.

This was the first run with my new iPhone 8 and while I assumed the GPS would be pretty close to that on the 6, it seemed off, as I had to run well past my usual stopping point and didn’t hit 10 km until I was at the dam–nearly a full loop around the lake. A full loop is officially 10.3 km and I run three side trails that extend it even more, so it seems the phone was still calibrating or some such. We’ll see how it compares over the next few runs.

Because of the extra length my run extended to 59 minutes and my pace was 5:53/km. I don’t think it would have been blazing fast otherwise, as I was trying to keep to a more moderate pace, but it would have been a bit speedier.

The run went fine, with the left knee feeling mysteriously untroubled. Perhaps the Advil worked its dark magic on it. Regardless, it was nice. The left butt muscle got a little stiff well into the run, but proved only a mild issue at best.

Due to the later start the trail was fairly busy, with lots of walkers, joggers, dogs, kids and flitting birds, but there were no problems with navigation at all, even when on the boardwalks with multiple people.

One saucy young guy did run past me early on. I stuck my tongue out at him as he went by, my way of wishing him well in his jog.

The more moderate pace did have a notable effect on my BPM, which dropped to a downright calm 156. Other than wondering briefly if I’d have to complete more than a full loop to hit 10K, the run went well. I am pleased.