Exercise

This was a weird one.

My Garmin Forerunner 255 has an option called Suggested Workout where it will…suggest a workout when you start an activity. I have this set to on, because I’m curious what the machine thinks I should be doing. I always dismiss it and run my usual 5K, but this morning, I decided to follow the suggested workout:

8.5 km/h for 35 minutes

This works out to an average pace of just over 7 minutes/km, which is significantly slower than my usual pace.

I started out a few hours later than usual, to hopefully avoid showers in the morning. That part worked, as it was actually mostly sunny for the run itself, but fortunately still with temperatures in the mid-teens.

As I started, I noted that the workout has its own display rather than the one I usually see, showing three things:

Current pace
Countdown timer
Distance

This was different, but OK. The countdown made it seem a little exciting. Only 30 minutes to go! Only ten minutes! Only 5!

But remember where I said 7 minutes/km is much slower than my usual pace? The first km, the watch kept scolding me: TOO FAST. It will let you get above the desired pace for a bit, but if you stay a certain level above the acceptable range for too long, you get the warning. When you drop back into the accepted range, the watch lets you know you have done this, then goes back to the regular countdown view.

Trying to maintain the same speed is hard. Trying to do it when on a trail that constantly twists, turns and dips adds to the challenge. Trying to do it when it’s so much slower than your usual pace is…aggravating.

But I persevered and for most of the rest of the way, the TOO FAST alarms didn’t pop up very often. When I got to the final km–where I usually apply the gas a bit–the warnings began popping up, and for the last 30 seconds or so I just ignored everything and ran.

When the countdown reached zero, I was told the workout was concluded, but the run keeps going after that until you end it. I ran just a bit farther to hit 5K and stopped.

I got a grade for my effort: 88%, which it deemed Good. If I had hewed closer to 8.5 km/h I would have rated higher. I was then asked to rate two aspects of the run:

• The effort. I chose Light. I pondered briefly on Moderate, but Light was right, because I had to force myself repeatedly to run slower.
• How I felt. I chose Strong, because the challenge was in not going too fast.

As you can see by the stats below, they are quite a bit outside the norm. My pace is 6:53/km (TOO FAST), which is over a minute slower than my previous run (5:46) and my BPM was a mere 141. No issues experienced on the run, of course, though I did have to dodge some glass on the trail around the 3K mark. Not sure what was up with that.

Overall, an interesting experiment, but one I am not eager to try again.

Stats:

Run 934
Average pace: 6:53/km
Training status: Maintaining
Location: Burnaby Lake (CW)
Start: 11:17 a.m.
Distance: 5.0 km
Time: 34:25
Weather: Partly sunny
Temp: 15-17°C
Humidity: 83-76%
Wind: light to moderate
BPM: 141
Weight: 167.2
Total distance to date: 6,505 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (100/210/310)

Music: Lifes Rich Pageant, R.E.M.

It was a little warmer today and a little less humid, but fine.

I did not have any particular goal, but when my first km came in at a somewhat leisurely 5:51/km, I decided to step up the speed a little and finished with a nice Monday overall pace of 5:46/km, with the last one being 5:30.

For the first 1.5 km I did not see anyone else–no runners, walkers, coyotes, bears, pigeons, penguins. Nothing! After that I saw some people, but surprisingly few joggers.

The run itself went without incident. When I pushed I didn’t feel like I was overexerting and my BPM was 152–lower than last Friday, to go with the lower speed. It’s all logical up in the hizzy, as the kids say¹I suspect few, if any kids, actually say this..

Well, there was one incident. Around 3 km or so into the run, a bug hit my face, right near my mouth. I swiped at it and it came off on my hand. I think I had murdered it, or maybe it struck me with lethal force. Either way, I wiped the ex-bug on my shorts and kept going. The only other stuff that hit me was cottonwood dander, of which there is still a surprising amount floating about, kind of like the flakes of snow you see before the start of a snowstorm. There was also a pile of poop right in the middle of the trail about 6 km in, and I suspect it was left by a coyote or bear. Bear signs are all over. I’ve even though about wearing a bell to make noise, like people do with cats so they can’t indulge in their natural instinct to murder birds. In this case it would be more to let any bears know I’m coming, so please just move along, preferably back up into the mountains.

Anyway, it was a fine start to the week, as far as running goes.

Stats:

Run 933
Average pace: 5:46/km
Training status: Productive
Location: Burnaby Lake (CCW)
Start: 9:03 a.m.
Distance: 5.03 km
Time: 28:59
Weather: Partly sunny
Temp: 15-16°C
Humidity: 68-65%
Wind: light
BPM: 152
Weight: 168.4
Total distance to date: 6,500 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (95/197/292)

Music: Eve, The Alan Parsons Project

I missed Wednesday’s run for reasons, so had three days of rest going into today’s jog. Would the time off help or hinder? Either was possible!

It turns out it probably didn’t matter, because the important part was the weather–it was cloudy and only 14C, which is near-perfect running conditions. I opted to start out with a little more pep and ended with a flourish–my final lap was 5:28/km. My overall pace was 5:40/km, almost 20 seconds better than Monday’s run. My BPM was a bit higher, at 154, but given the effort, it’s understandable.

Also, I did not encounter any issues, despite the speedier effort. I also didn’t run into any bad luck, given that it’s Friday the 13th.

What I did run into were birds. I saw a strangely large number of birds. At one point, crossing a field post-run after using the drinking fountain by the playground, a barn swallow circled me a few times, flying low over the grass, his wings scissoring effortlessly through the air. In all, I saw:

• American crow
• American robin
• Barn swallow
• Canada goose
• European starling
• Rock pigeon
• Mourning dove
• Northern flicker
• Song sparrow
• Spotted towhee
• Probably others I am forgetting

Anyway, it was a good way to end the week.

Stats:

Run 932
Average pace: 5:40/km
Training status: Productive
Location: Burnaby Lake (CW)
Start: 9:33 a.m.
Distance: 5.03 km
Time: 38:32
Weather: Cloudy
Temp: 14°C
Humidity: 73%
Wind: light
BPM: 154
Weight: 167.8
Total distance to date: 6,495 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (90/184/274)

Music: Greatest Hits, Fleetwood Mac

I had two goals today:

• Have a little more pep than the last run
• Get out before it got hot

Success on both counts, woo. Although my first three km were all around the six-minute mark, I finished stronger and barely slipped under, for an overall pace of 5:59/km. BPM was 152, which felt right, given it was a little warmer.

But not too warm, as I again began my run before 9 a.m. It got up to 20C during the run, which is fine.

There were no complications during the run, though there was a bizarrely high number of people with dogs in the first km or so, like everyone had decided to all go out at the same time. All the dogs were on leash and well-behaved, though.

And I got my first full-on look at a garter snake this spring, as it slithered directly across the trail in front of me, probably deciding to book it when it sensed me approaching, which was maybe not the best idea, because I had to dodge a bit to avoid stepping on it.

After the run, I saw this sign warning of bears with superior eyesight:

Overall, a good start to the week. Temperatures should be a bit more seasonal for the remainder of the week, but I’m going to keep in the habit of heading out early.

Stats:

Run 931
Average pace: 5:59/km
Training status: Productive
Location: Burnaby Lake (CCW)
Start: 8:56 a.m.
Distance: 5.03 km
Time: 30:06
Weather: Sunny
Temp: 19-20°C
Humidity: 77-73%
Wind: light
BPM: 152
Weight: 168.4
Total distance to date: 6,490 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (85/171/256)

Music: Savage, Eurythmics

When I woke up this morning, I was surprised to see my Garmin watch was telling me it was a Rest Day. It will normally do this on a day after a run, but i did not run yesterday. I later realized it was likely due to my body battery being low. Two nights ago my sleep score was 57/100 (poor) and last night it was 68 (fair), meaning the ol’ body battery hadn’t recharged that much due to bad sleep.

As I started today’s run, it once again reminded me it was a rest day and only suggested making the run short and low intensity. Previously, I had decided that when my watch told me it was a Rest Day, I would obey it. OBEY THE MACHINE, and all that. Today, I really wanted to get out and run, so I compromised by running a full 5K, but doing so at a much more casual pace.

That pace ended up being 6:11/km, with every km being over the six-minute mark. And that’s fine. Somewhat amusingly, this much slower pace was achieved at the exact same BPM (151) as Wednesday’s run, which was 19 seconds faster on average. Due to this more casual gait, I did not experience any issues or complications. There was a sign early on warning of a mower ahead and when I came to the intersection between the regular trail and the Piper Mill Trail, I opted for the former, because it would be easier, and maybe I’d avoid the mower.

I did avoid the mower, in that I never saw it at all while completing a full loop around the lake. I have no idea where it went.

The trail was relatively quiet as I got off to my earliest start of the year, beginning my run at 8:46 a.m. This allowed me to beat the proverbial heat, as it stayed 17C for the entire run, and the sun was only notable along the Cottonwood Trail. On the walk back, around the 9-10 km stretch the number of people increased significantly. Maybe that’s peak walking time or something.

Anyway, it was a decent run. I don’t feel bad about adopting a slower pace and was even surprised (in a good way) when at the end the watch declared my training status as Productive and not what I was fearing (Overreaching). This afternoon, I rest!

Stats:

Run 930
Average pace: 6:11/km
Training status: Productive
Location: Burnaby Lake (CCW)
Start: 8:46 a.m.
Distance: 5.03 km
Time: 31:03
Weather: Sunny
Temp: 17°C
Humidity: 78-76%
Wind: light
BPM: 151
Weight: 167.6
Total distance to date: 6,485 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (80/158/238)

Music: Private Eyes, Daryl Hall and John Oates

I got off to an even earlier start today, with the run beginning at exactly 9:30 a.m. It was cloudy, which was nice for the run, and stayed relatively humid.

I didn’t see many people until post-run, likely due to the early start, which was also nice.

My start was fine, at 5:49/km, but I was mildly alarmed when I slipped to 6:00/km for the second km, and made an effort to go a bit faster after, finishing with an average of 5:52/km, a few seconds slower than Monday, but also with a lower BPM. Overall, no issues and the run went well.

I am contemplating a 7.5 km run soon™, but want to get my average pace down a bit more, since this will add roughly 15 minutes to my current run time. Still, I suppose it’s a good sign that I’m even thinking of this.

Onto Friday next.

Stats:

Run 929
Average pace: 5:52/km
Training status: Productive
Location: Burnaby Lake (CW)
Start: 9:30 a.m.
Distance: 5.03 km
Time: 29:29
Weather: Cloudy
Temp: 16°C
Humidity: 76-73%
Wind: light
BPM: 151
Weight: 166.0
Total distance to date: 6,480 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (75/145/220)

Music: The Cars, The Cars (debut album)

I got an earlier start today and slapped on the ol’ sunscreen. The conditions were near ideal–mild, some high cloud, and I felt decent starting out, once again at a slightly more relaxed pace.

The good news is I was under the six-minute mark for each km and improved my post-stomach virus average to 5:50/km. By the fifth km, I was starting to feel a little bit tired, but in retrospect it’s because I was pressing so hard to keep from flagging that my pace for the final lap was 5:39/km. Nice!

Overall, no issues on the run, not as many people out, likely due to the earlier start, and generally, it went well. As my pace improves, I’ll begin planning an eventual increase to 7.5 km, which I’ll probably do twice, then make the leap to 10K, hopefully without any body parts exploding, imploding, falling off or swelling up.

Also, a little way after finishing the run, I saw a cute bunny noshing on grass on the side of the trail. I guess it was so consumed (!) by the food that it was unmoved by my presence, so I got a picture (it’s not a great picture, but it’s recognizably bunny):

Overall, a good start to the week. Here’s hoping I am not further plagued by misadventures and can just, you know, go for runs every other day like a normal, healthy human being.

Stats:

Run 928
Average pace: 5:50/km
Training status: Productive
Location: Burnaby Lake (CCW)
Start: 9:44 a.m.
Distance: 5.03 km
Time: 29:22
Weather: Sun with high cloud
Temp: 15-16°C
Humidity: 71-67%
Wind: light
BPM: 152
Weight: 168.9
Total distance to date: 6,475 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (70/132/202)

Music: Out of the Blue, ELO

I had no particular goal today, except to hopefully be faster than Tuesday–and I was!

With my BPM edging up only slightly to 151, I managed to shave 13 seconds off Tuesday’s pace and come in under six minutes, at 5:58/km. Not bad. The second km was the only one over six minutes, but as on Tuesday, I improved on the stretch.

I opted to go clockwise and apparently the resurfacing has moved over to the Freeway Trail, as I didn’t have to detour at all, which was a nice bonus. The weather forecast had it as mostly sunny and a high of 24, so for the first time this year, I slapped on some sunblock before heading out.

It turned out to be 18 and cloudy. Still, better safe than sorry. It was still humid enough to stave off any dry mouth and for the most part, the run was comfortable, with no issues. At one point I ingested a piece of cottonwood dander, which is suboptimal, but at least we’re no longer seeing giant clouds of the stuff.

Around the 3 km mark, I was approaching a bend in the trail and saw on the opposite side a tan-coloured dog. A moment later my brain corrected this to coyote, but it was adopting a very passive posture, so I just keep jogging. As I got nearer, it turned and casually walked just far enough off the trail to be tucked in the brush, but still visible. It watched me pass and probably re-emerged shortly after. It looked kind of mangy, but I’m not sure if that’s because they shed in the warmer months or because it was malnourished or something. I kind of felt bad for it. I’m not sure how much they have to eat around the lake. Plus, you can’t go far without bumping into people, which must be annoying for them. I mean, I’m annoyed by people.

Speaking of people, there were more than a few today and some were doing weird things, like crowding on the boardwalk and not making room or, as I approached from behind, splitting and forcing me to run between them (this is bad for several reasons). I also had to dodge around an off-leash dog. Despite these things, I remained unperturbed and maintained my zen.

In all, a good run to end the week.

Stats:

Run 927
Average pace: 5:58/km
Training status: Productive
Location: Burnaby Lake (CW)
Start: 10:34 a.m.
Distance: 5.03 km
Time: 30:00 (the watch said 29:58, so it must have rounded up later)
Weather: Cloudy
Temp: 18°C
Humidity: 58%
Wind: light
BPM: 151
Weight: 167.2
Total distance to date: 6,470 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (65/119/184)

Music: Ta-Dah, Scissor Sisters

A week ago I had a great run, with a good pace. I was hitting my stride. I noticed my stomach felt a bit funny as I walked home, but didn’t think much of it at the time.

By 8 p.m. I was violently ill.

Today was my first run (I skipped yesterday because I felt I was not quite ready and also tomorrow, which is a normal run day, is supposed to be weirdly hot, so I’m doing Tues/Thur instead of Mon/Wed) since then, so I approached with a bit of caution. The plan was to take it easy, which I did.

In fact, I found the first km downright pleasant and discovered that was likely due to a leisurely pace of 6:15/km. I then dipped further to 6:19/km before finally finding a little more mojo and finished thusly:

• 6:13
• 6:08
• 6:00

This gave me an average of 6:11/km, which is very slow, but fine. I didn’t want to push. My BPM was lower, too, at only 149. The weather was sunny, but pleasantly so, and it was humid enough to avoid DMS¹Dry Mouth Syndrome.

The resurfacing is continuing apace, and the detour on the Freeway Trail is much shorter now (I ran CCW, so was unaffected for the jogging part). They’ll likely switch from the Southshore Trail to the Freeway Trail soon, as they were patching potholes on the latter.

There were a decent number of people on the trail, as the weather was quite nice, including one naughty cyclist riding along the sports fields. A guy was walking ahead of me, post-run, and I angled myself a bit to force the cyclist over to the edge of the trail. He noticed this, as he muttered about mew not getting out of his way as he rode past. I informed him that cycling was not allowed on the trail. Hopefully he got attacked by the geese further up.

But in all, a rather pleasant run and a nice return.

Stats:

Run 926
Average pace: 6:11/km
Training status: Peaking
Location: Burnaby Lake (CCW)
Start: 10:33 a.m.
Distance: 5.03 km
Time: 31:05
Weather: Sunny
Temp: 16-17°C
Humidity: 58%
Wind: light
BPM: 149
Weight: 167.3
Total distance to date: 6,465 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (60/106/166)

Music: Fables of the Reconstruction, R.E.M.

I missed my usual Monday run (this is not becoming a pattern, I swear!), but like with Friday’s missed run, made up for it by going out the next day.

The forecast was around a 50% chance of light rain, but it didn’t look too bad, so I gambled and went out wearing just the usual t-shirt and shorts. It actually turned out to be partly sunny, so my gamble paid off, woo. Once I got to the lake, I opted to go clockwise, then remembered the detour on the Southshore Trail due to resurfacing…and went, anyway.

My first km was 5:49/km, which is not bad, but not fast. I felt fine, though, so just kept motoring along. My watch gave me a +7 on conditions for the run, which is possibly the highest it’s ever been. I was skeptical, but intrigued.

The second km was also 5:49/km, which is definitely a good sign. Shortly after this, I had to divert onto the Freeway Trail. The detour lasted a little over a km and I made it back onto the Southshore Trail just before the second boardwalk. My pace was 5:48–slightly faster!

By the time I was nearing the 4 km mark, I was feeling a little tired. I made a deal with myself: If my pace was slower, I’d briefly pause to rest, then continue. But my pace was 5:43/km–faster still! So I kept going, pushed a bit and ended with a final lap of 5:37/km, the first time I’ve gotten below 5:40 in a while. My overall pace was 5:46/km, eight seconds better than Saturday.

No issues experienced, though the lake was kind of overflowing, forcing me to divert slightly to avoid a few mega-puddles that had formed on the trail. Since it was an early afternoon run, I wasn’t sure what to expect in terms of crowds, but it was overall pretty quiet, likely due to the morning showers.

Overall, a good run. I attribute my success to the soothing stylings of The Moody Blues’ album Long Distance Voyager, which I listened to for the run.

Stats:

Run 925
Average pace: 5:46/km
Training status: Productive
Location: Burnaby Lake (CW)
Start: 1:10 p.m.
Distance: 5.02 km
Time: 28:58
Weather: Mostly cloudy
Temp: 13°C
Humidity: 72-69%
Wind: light to moderate
BPM: 150
Weight: 172.8
Total distance to date: 6,460 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: ASICS Trabuco Terra 2 (55/93/148)

Music: Long Distance Voyager, The Moody Blues