The best worst running conditions: 2016 edition

I like running. Sometimes I don’t much like the weather conditions I run in. This is a list of those conditions, ranked from “pretty good” to “please make it stop.”

The original list is here: Bad running weather: the list (July 13, 2011)

The first update to the list is here: Bad weather running: the list (updated) (July 10, 2012)

15. Overcast and light breeze. This is actually ideal conditions. It is usually never too cold or warm when the weather is like this.
14. Moderate wind. Moderate wind is fine. I have a cap that stays in place now.
13. Warm sun. Warm is no big thing. I’m talking about 20ºC or thereabouts.
12. Light rain. You might think light rain would be nice but it really isn’t. You still get soaked and in the summer there’s no real way to dress for it. And it still feels cold(ish), even in mid-July.
11. Snow. I’ve only run once in light snow and it was fun. I’m thinking a foot of snow would probably be less so.
10. Cold rain. Cold rain means cold hands and if you wear gloves they need to be waterproof. Cold rain is never fun. Plus my nipples are weirdly sensitive to the cold now and cold rain is like torturing them. Poor little nipples. 🙁
9. Hard rain. This is really just light rain but cutting to the chase. It also has the potential to wreak havoc with any non-waterproof items you may be carrying and it’s hard to see if you wear glasses. I wear glasses.
8. Extreme cold. I’ve run in sub-freezing conditions and been fine. I’m thinking Arctic tundra-type cold here.
7. Heavy wind. The resistance means you work a lot harder to achieve the same result and my cap has to be on tight enough to cut off circulation so it doesn’t fly away.
6. Hot sun. My body feels like a furnace and I’m left parched as all get-out. Dry mouth and lips are yucky. By hot I mean high 20s and low 30s. Bonus if it’s also really humid so it feels like there is also no breathable air.
5. Hard rain and heavy wind. Likeliest weather to make me wonder to myself, ‘What was I thinking?’ when running.
4. Hot sun and heavy wind. Or “What would it be like to do a run on a windy day in the Sahara?” Heat dries you out, the wind makes it harder to run and dries you out even more. Bleah. This combination is, however, very rare.
3. Hail. Getting pelted by little ice rocks is unpleasant. I’ve been caught in hail twice and did not like it either time. Hail has moved from #7 to #2 on the list as a result.
2. NEW Cyclists. I have grown to loathe anyone on a bicycle, especially since the area where I run most frequently–Burnaby Lake–forbids bicycles, but cyclists show up anyway, sometimes in packs. They tend to be either little kids who will wobble suddenly and unpredictably in front of you, or jerks who power through as fast as they can pedal, oblivious to the presence or safety of others.

And the worst weather to run in is:

1. Dogs. Still #1. See here. I’ve had a dog knock me down while running. The weather has never done this.

Run 426: A slightly longer evening run instead of a nap

Run 426
Average pace: 5:30/km
Location: Brunette River trail and Burnaby Lake CCW
Distance: 7.02 km
Time: 38:38
Weather: Cloudy
Temp: 14ºC
Wind: light
BPM: 158
Stride: n/a
Weight: 163.9 pounds
Total distance to date: 3432
Device used: Apple Watch and iPhone 6

I was nodding off coming home from work on the SkyTrain today. It started fairly early, my head drooping somewhere between Main Street and Broadway stations. It was a run night and I wanted a nap night instead.

But I got home, had a slice of toast and peanut butter for fuel, changed and headed out for my first longer evening run, a 7K route ending near Still Creek at Burnaby Lake. I stretched before starting and encountered no issues on the run. Being both cloudy, cool and early evening, it was fairly quiet on the trail.

My overall pace of 5:30/km is right between my better 5K and 10K times, with the first km being close to breaking the 5 minute mark at 5:06 (I was not trying to break this mark, as steady ‘n safe remains my preferred run style for now).

When I finish this route I usually walk toward the Burnaby Lake SkyTrain station then do a little jog on the overpass, which is this thingy here:

Burnaby Lake overpass
Pedestrian/cyclist overpass on Winston St. (photo courtesy of Average Joe Cyclist blog)

It doesn’t look very tall and it’s not, really, but there’s something about the curving incline at the start (as you approach from Burnaby Lake) that triggers my latent acrophobia, so I usually dart over it. Tonight was the first time in awhile when I did not slow down nor feel winded after sprinting up the incline. Progress! I then missed the train, which arrived as I sprinted but left before I could close the gap. At least the fare gate played nice with my sweaty Compass card.

Overall, this was a pleasant run without surprises, either good or bad. I’ll take it.

Run 425: Curiously faster

Run 425
Average pace: 5:35/km
Location: Burnaby Lake CW
Distance: 10.01 km
Time: 56:01
Weather: Sun and cloud
Temp: 12ºC
Wind: moderate to strong
BPM: 163
Stride: n/a
Weight: 164.5 pounds
Total distance to date: 3425
Device used: Apple Watch and iPhone 6

Today was not a pseudo-summer day. In fact it was slightly cooler than normal. Such is life on a planet where the climate is pretty much doing whatever it wants these days. A good breeze convinced me to wear a long-sleeved shirt and it proved wise, even when the sun did pop out occasionally afterward.

I made an effort to run earlier and did a little better that usual on Sunday, wrapping the run up by 11:29. There were probably fewer walkers but there were even more runners. I had to wait for two to finish just to use the potty (note: they went separately). I spotted one or two dogs off-leash but most were secure and a number were jogging alongside their owners, which can look anywhere from cute to “I think that dog is about to expire.”

I again started with a deliberate pace in mind (and stretched before heading out). Just as I was reaching the bridge at Deer Lake Brook, my right leg started to hurt. Not a lot but enough to raise a tiny red flag. I moderated my pace and that seemed to help. Around 500 m later I bunched up with several other runners. One woman in particular was pretty much matching my pace so I had to quickly decide to either reduce my speed to let her get ahead and create a gap between us, or speed up, pass her and maintain speed long enough to create the same gap. The latter would be tougher and I was mindful of The Leg.

Still, that’s the way I went. But I did something a little different as I sped up–I lengthened my stride (this is where the TomTom would have been handy as I’d be able to see where it changed and by how much). My idea was to increase my speed without unduly straining my legs by increasing my stride without overextending it. I think it actually worked! For a time I felt lighter and faster and it was kind of neat. Then I got tired, the woman began gaining ground and before I was humbled by her sprinting by, we reached a split in the trail and she hooked left away from the lake.

The most surprising part of the run came at the end when I checked my time and pace. BPM was nearly identical to the last 10K but my total time was faster by a whopping 2:35 minutes. My average pace went from 5:50/km to 5:35/km. I’m not sure how I managed this dramatic improvement except the first km was zippier than normal at 5:10/km and the 5km mark was also significantly faster than the km before and after–this is where I turned on UltraPace mode. I was definitely beginning to tire in the last km but held it together long enough to keep the overall pace up.

Despite the warning signs from The Leg, this was still a very nice run. I will keep stretching and do what I can to minimize the risk of yet another injury.

Run 424: A nice mid-June run in mid-April

Run 424
Average pace: 5:22/km
Location: Brunette River trail
Distance: 5.02 km
Time: 27:02
Weather: Sun and high cloud
Temp: 19ºC
Wind: low
BPM: 158
Stride: n/a
Weight: 166.9 pounds
Total distance to date: 3415
Device used: Apple Watch and iPhone 6

Another curiously warm early evening run. My goal was the same as it has been the last few runs, which is to maintain a steady but not especially blazing pace, all the better to keep my lower body intact. I figured since it was actually for-real warm out that I might naturally run slower anyway.

I was wrong. Instead, although I was fairly steady, I improved to an overall pace of 5:22/km, my best for a 5K this year. The right leg felt slightly creaky but not actually sore. Paradoxically, my BPM was back down again, to 158. I guess my body is finally getting used to running again.

Also, no dogs. Yay. Sorry, dogs, you’re just a tad too unpredictable in your unleashed state, which many of your silly owners leave you in.

Not much else to report, just generally pleased again by the results.

Note: The original post showed the temperature as 194ºC. This has been corrected to 19ºC. Running in temperatures approaching 200 Celsius is neither recommended nor endorsed.

Run 423: The Sun Run at Burnaby Lake

Run 423
Average pace: 5:50/km
Location: Burnaby Lake CCW
Distance: 10.02 km
Time: 58:36
Weather: Sun and high cloud
Temp: 14ºC
Wind: low
BPM: 162
Stride: n/a
Weight: 166.2 pounds
Total distance to date: 3410
Device used: Apple Watch and iPhone 6

It was sunny and warm today and despite the official reported temperature of 14ºC both at the beginning and end of the run, I’m pretty sure the watch was being kooky and it was warmer than that, probably closer to 16 or 18. It was not overly warm, though, just enough to get a very light sweat going.

Today was the actual Vancouver Sun Run so I wasn’t sure how it would affect crowds at the lake. As it turns out there were quite a few people, walkers and joggers alike. And one cyclist who zoomed past me on the Avalon Trail. Grr. There were a few minor incidents of trail-clogging but nothing significant. The side trails proved to be a good choice today as I encountered no one on all three (note, unless otherwise stated, a full 10K loop of the lake will always include the three side trails as they generally get a lot less traffic).

My pace was a lot more deliberate vs. last Sunday as I didn’t want a repeat of the soreness in the upper right leg and on that count, I was successful, as the leg felt much better. I ended up only two seconds off last Sunday, which is still ahead of most of my longer runs this year, so it’s all good.

I also successfully changed music using Siri mid-run. This always feels like a major triumph to me because I expect Siri to automatically garble anything I say while jogging. Stranger still, I felt three of the ten taps that mark off the kilometers while running, the most ever. I also got an annoying Slack notification mid-run and am a bit puzzled why it practically vibrates the bone in my wrist while the ones specifically for running are these minimalist little taps. It seems legitimately backward. I’d say there’s probably a setting but the watch actually has very few and I’ve already turned all the “taptics” up to 11.

The left foot felt a little sore on the walk back but nothing major. My BPM was up slightly from the previous 10K but that is almost certainly due to the warmer weather and greater exertion required.

Overall, I am pleased with today’s effort. I’m also beginning to stretch now in an effort to reduce further injury. I’ll be sure to report any ironic stretching-related injuries here.

Run 422: The no news is good news run

Run 422
Average pace: 5:26/km
Location: Brunette River trail
Distance: 5.03 km
Time: 27:27
Weather: Sun and cloud
Temp: 12ºC
Wind: moderate to high
BPM: 159
Stride: n/a
Weight: 167.3 pounds
Total distance to date: 3399
Device used: Apple Watch and iPhone 6

After the soreness of Sunday and the weird explosion of pain Tuesday morning, I headed out for tonight’s run with a bit of trepidation. Fortunately the right leg held up and only felt a bit stiff afterward.

It was brisk and a good breeze was blowing but it made no difference once I got started and got all sweaty and junk. I deliberately used caution, aiming for a slower but steady pace and in the end I paradoxically beat my last 5K pace (a statistical tie at 5:26/km but still). My BPM also dropped back down to 159, It seems the key to a good run is to not be stupid and macho. Who knew?

Run 421: Hey Siri, start a 10K run

Run 421
Average pace: 5:48/km
Location: Burnaby Lake CW
Distance: 10.03 km
Time: 58:15
Weather: Cloudy
Temp: 11ºC
Wind: low
BPM: 161
Stride: n/a
Weight: 165.6 pounds
Total distance to date: 3394
Device used: Apple Watch and iPhone 6

Today I planned an 8K run then just before starting I thought I remembered today was Sun Run day so I wanted to participate by proxy and ended up doing my first 10K run of the year.

The Sun Run is on April 17th.

The weather was cooler and cloudy, which was actually nice for a longer run. I started out feeling comfy but by the midway point my right hip/groin was starting to ache. After several km it seemed to peak and then settled down into more of a distraction. To compensate my left calf/shin started to hurt. Clearly my legs are still adjusting to this whole regular running thing again.

By the end of the run the left leg was fine but the right hip still felt sore. It still feels a bit sore even now as I write this at 8 p.m., some eight hours after the run. It’s feeling better all the time, so I’m not overly concerned…yet.

The good news, though, is my pace was even better than last week’s 8K, breaking the 5:50/km mark for the first time this year at 5:48/km and in terms of cardio I never felt I was laboring or uncomfortable.

This also marked my first completely hands-free run. I started my music and run via Siri and when the music ended and I was still running, I was able to successfully tell Siri to start playing another album, proving technology can still be awfully handy at times, while also demonstrating that despite being in the middle of a run, I was able to speak and still be understood, as opposed to hoarsely gasping out gibberish while I struggled to keep moving.

Strangely, for the first time during a run I felt the tap from the watch indicating another km completed, but only once at the 3K mark. Why I felt it then and then only I cannot say.

The conditions attracted a lot of runners, some walkers (the human kind, not AT-STs) and one little kid shakily riding his bike downhill toward me. Parents, this is why bikes aren’t allowed on the trail. There were also a few dogs sans leash but fortunately no incidents to report.

Despite the sore hip, I’m still pleased overall that I’ve once again hit the 10K mark. I’m not overly concerned about speed or PRs as I was in the past so my main focus going forward is on staying comfortable, injury-free and getting out regularly, rather than going faster and faster until I blow something and sit out for another four to six months.

Run 420: I’ve been high

Run 420
Average pace: 5:27/km
Location: Brunette River trail
Distance: 5.01 km
Time: 27:24
Weather: Sunny
Temp: 16ºC
Wind: low
BPM: 158
Stride: n/a
Weight: 168.6 pounds
Total distance to date: 3384
Device used: Apple Watch and iPhone 6

A runner’s high, that is.

The early summer-like conditions returned and tonight’s run was close enough in terms of time/pace for me to call it a draw in comparison to Tuesday. On the improved side, my right leg did not bother me and I generally felt more comfortable and relaxed.

My BPM was up slightly at 158 but it’s still well below where it has been, so this may in fact not be an anomaly.

Only one dog off-leash tonight and it was reasonably well-behaved. I still secretly gave the owner a dirty look.

There’s not much to add so for a delightful change of pace I will not pad things out unnecessarily.

Run 419: Comfortably uncomfortable

Run 419
Average pace: 5:25/km
Location: Brunette River trail
Distance: 5.04 km
Time: 27:21
Weather: Overcast, some drizzle
Temp: 10-11ºC
Wind: low
BPM: 154
Stride: n/a
Weight: 166.6 pounds
Total distance to date: 3379
Device used: Apple Watch and iPhone 6

The weirdly warm weather went away today and I ran under overcast skies, with temperatures hovering around 10 degrees or so. It was a bit drizzly at times but fortunately the rain held off and my nipples were saved*.

A few nice things about the run: In terms of cardio, I actually felt quite comfortable for most of the jog, falling into a steady pace fairly quickly. I bested my previous 5K pace by three seconds. My heart rate dropped an unusually large amount, from 165 BPM to 154 BPM. It seems suspiciously low compared to all the other runs but maybe I really was that much more in the proverbial zone.

Where I wasn’t in the zone was with my right leg. I could feel the muscles pulling and it felt a bit sore through much of the run. It’s fine now and didn’t hurt at all on the walk back but it is a reminder that I need to keep stretching and remain flexible to prevent injury.

Considering I nearly nodded off on the commute home from work and felt little motivation to run at all, I’m rather pleased by tonight’s results.

Oh, and I’ve been offered replacement Speedgoats. I look forward to runs soon where the color of the shoe and the color of my socks remain independent of each other.

* don’t ask

Run 418: The first 8K run of spring plus almost hot

Run 418
Average pace: 5:55/km
Location: Burnaby Lake CCW
Distance: 8.23 km
Time: 48:48
Weather: Sun and high cloud
Temp: 14ºC
Wind: low to nil
BPM: 162
Stride: n/a
Weight: 166.5 pounds
Total distance to date: 3382
Device used: Apple Watch and iPhone 6

I am gently pushing myself toward a full 10K run and today did my first 8K. Exercising (ho ho) caution, I deliberately set a more moderate pace, reflected in both a lower BPM and an average pace a few seconds higher than previous 7Ks. Still, 5:55/km for the first 8K is not shabby and I experienced no particular discomfort along the way.

It was warm, though. Even though the temperature was a little lower than on Thursday–14ºC vs. 17ºC–it felt warmer because I was in direct sunlight for longer periods, it was early afternoon and there was virtually no breeze. It was like a very early preview of the Africa hot days of summer.

The trail was also rather crowded, especially through the first half. Even the normally quiet Piper Mill Trail was packed full of people with ATV strollers. As I approached Eagle Creek bridge a large group of nature photographers were gathered, all of them pointing their cameras up at an animal sitting in the top of a tree adjacent to the trail. I didn’t stop but at a glance I thought it might have been a raccoon. Raccoons aren’t exactly exotic so would that many people stop to take pictures of one? Maybe. Or maybe it was some super-rare species and I totally missed out because I was too busy sweating and running.

Also, amazingly, every dog I saw on the trail was on leash for perhaps the only time ever.

There was one cyclist, she passed me just as I was nearing the exit of Avalon Trail (which is close to where I started). I gave her a dirty look she never saw. I shall cherish it.

The Hoka Speedgoats have apparently finished bleeding blue into my socks or the amount is now small enough for me to not notice. That’s good, I guess. It would have been better to have not happened at all but you takes what you can gets. I’m still thinking about getting some fancier laces like these as one or both of the shoes always feels like it’s on the verge of coming untied when I run, even when it never actually comes untied.

Overall today’s run was a nice step (!) toward getting to 10K.

Run 417: The weirdly warm river run

Run 417
Average pace: 5:28/km
Location: Brunette River trail
Distance: 5.02 km
Time: 27:31
Weather: Sunny
Temp: 17ºC
Wind: low
BPM: 165
Stride: n/a
Weight: 167.7 pounds
Total distance to date: 3374
Device used: Apple Watch and iPhone 6

Which is not to say I ran in the river, I ran next to it.

My first after-work run of the year went well. The weather–on the last day of March–was more like an early summer day, with the temperature a warm 17ºC.  The sun was still high enough to mostly be out of my eyes, though I had to duck my head a few times. All the more incentive to run faster so I could get to the end of the trail and run back with the sun behind me.

I tried pacing myself in the first km but felt positively springy. That changed to “lungs somewhat on fire” and I moderated until I found my rhythm.  I ended with an average pace of 5:28/km, significantly better than my first few 5Ks of the year, so that was nice.

The color leeching on the Hokas has almost given up after seven(?) runs. The shoes are otherwise performing well. I finished the 5K with no discomfort at all in the left foot, which was also nice.

I keep saying I’m going back to my TomTom Runner Cardio watch but the Apple Watch is already on my wrist and it’s just so convenient (and honestly, it’s easier to use, though the taps aren’t nearly as noticeable as the TomTom’s vibration alerts). Still, I may switch over on the weekend. Maybe.

Run 416: Old new shoes and I almost swallowed a bug

Run 416
Average pace: 5:51/km
Location: Burnaby Lake CCW
Distance: 7.12 km
Time: 41:41
Weather: Sunny with some high cloud
Temp: 9-11ºC
Wind: low
BPM: 166
Stride: n/a
Weight: 167.7 pounds
Total distance to date: 3369
Device used: Apple Watch and iPhone 6

A repeat of Friday’s run and the first time I’ve done multiple runs in a week all year, woo. The weather was nicer, with little wind and mostly sunny but still a bit on the chilly side. I wore my new long-sleeved running shirt (which is still much lighter than my old gray one, which is currently stinky and unwashed thanks to a broken washing machine) and it was a good call, at least on the walk to the lake.

Although the actual timing on the run was basically the same as Friday it felt better, with the last km not being “oh god please let it end.” I also switched back to the Hoka’s, which meant sacrificing another pair of socks. I need new socks, anyway. My left foot was grateful, though, and was remarkably well-behaved for the run. This, too, was a good call.

Despite primarily sunny skies I still encountered the worst weather while jogging–dogs. In this case it was one of those little dust mop dogs running around off-leash (shocking, I know). For reasons only it knows it veered from its side of the path and ran directly in front of mine. I had to put on the brakes to keep from stomping on it. Dear idiot who didn’t put his dog on a leash: This is why your dog should be on a leash, because dogs are dumb but humans are generally smarter. In this case it was more dumb and dumber. There were other holiday walkers out today and you can always tell them from people who regularly walk the trails because they will almost always fan out to block the entire path, then act surprised when they encounter other people who want to get by.It makes me long for the invention of the holodeck.

Overall, though, the run was fine. I felt decent and having a few days off instead of a week had no real effect on my performance.

And the bug? It hit my upper lip and bounced off, which is a good thing because that sucker was huge. It would have been a choking hazard.