Run 507 Average pace: 5:29/km
Location: Brunette River trail and Burnaby Lake (CCW)
Start: 6:47 p.m.
Distance: 7.03 km
Time: 38:37
Weather: Sunny
Temp: 21ºC
Humidity: 49%
Wind: light
BPM: 162
Weight: 163.3 pounds
Total distance to date: 3933 km
Devices: Apple Watch, iPhone
My first post-camping 7K saw me improve my pace from my previous best of 5:37/km to 5:29/km. Not too shabby. I started strong but was definitely feeling the effort by the midway point. I pressed on for a good finish and didn’t encounter any issues along the way, always a nice bonus.
Conditions were very similar to Tuesday’s run, though I had the breeze at my back instead of pleasantly blowing into my face.
There were a few walkers at the lake but it was fairly quiet overall, also a nice bonus.
I actually can’t think of more to add. This run definitely felt like it took more to keep a decent pace going but I stuck with it and got a decent payoff at the end. Onward to Saturday!
Run 506 Average pace: 5:18/km
Location: Brunette River trail
Start: 6:34 p.m.
Distance: 5.02 km
Time: 26:41
Weather: Sunny
Temp: 23ºC
Humidity: 43%
Wind: light
BPM: 161
Weight: 163.3 pounds
Total distance to date: 3926 km
Devices: Apple Watch, iPhone
My last run was 10 days ago, a few days before we left for our camping trip to Manning Park. I didn’t run while camping, though I did a lot of hiking (so much that it was usually impractical to try to fit a run in). Despite this, I was still concerned about how well I would do tonight.
It was sunny and warm, but not uncomfortably so and there was a light breeze that was especially nice when running eastward. In other words, conditions were entirely decent.
I felt I got off to a good start, likewise felt good about the last few km, but felt the pace dip a bit in the middle–kind of a typical performance for a good run. And indeed, that turned out to be the case, as my pace was a peppy 5:18/km, just three seconds off my best pace of the year (which happened just before I got that nasty cold in May).
The feet were fine and everything else held together nicely. My cadence felt especially good tonight for some reason, as if I had rediscovered a form I didn’t realize I’d lost. The third km saw me slow a little, but I think I was just tuckered from the pace of the opening km. I recovered and had a strong 4th and 5th km.
Overall I’m quite pleased that the time off didn’t impact my running. I’ll probably stretch to a 7K run next time, which should bring me back to earth a little. Until then I shall walk on sunshine.
Trails both open and closed, terrifying heights of terror
Day 2 started bright and early with a home-cooked breakfast of yummy pancakes and bacon. Thanks, Aunt Jemima!
Our first adventure of the day was to find internet. It turns out the boonies are much better equipped for booze than modern communications technology. Undaunted, we headed to the Cascades Lookout, a 16 km drive straight up the mountain (well, with a few switchbacks included) where a park ranger had promised the possibility of cell coverage, depending on provider.
The drive up was slow and terrifying for anyone with a fear of heights. Like me, for example. Once up top, we parked and indeed found we had two bars of coverage, enough to say hi on Facebook and sync all-important MyFitnessPal data. Those tasks completed, we set off on a couple of hikes, starting with the Paintbrush Trail, so-named because the trail is littered with discarded paintbrushes left by frustrated painters who came up to paint, only to find everything already painted in lush green alpine meadows and wildflowers.
Or maybe it’s because the meadows up here are filled with alpine blooms. We did see more than a few flowers but found out they are actually blooming later than usual this year due to the hard winter, so the big show will be missed, alas.
Standing on the Paintbrush Trail, contemplating paintbrushes. And trails.All hail technology (and two bars of cell coverage on top of a mountain)Jeff midway down the stairs taking a picture of me……while I take a picture of him from the top of the stairs.
After looping back around we saw a van pull up in the parking lot and, weirdly, the same Alpenhorn quintet, still in costume, came piling out with horns in tow.
Here’s hoping the fourth guy didn’t accidentally elbow the fifth guy. It was a long way down.
It turned out they actually had a second concert up here. It was announced and everything, though we missed the announcement. It was still bizarre to have them show up again. I’m waiting for their next sudden appearance.
We returned to the camp and had leftover pizza for lunch. It was surprisingly good. Waste not, want not and all that. After we resumed more hikes, heading along Lightning Lake to Flash Lake (the person who named the latter deserves a serious paddling). We had planned on looping Flash Lake until we met this little fellow:
Trail closed due to CAUTION sign in the way
We doubled back and headed over Rainbow Bridge. Midway across Jeff ran into a co-worker from UBC. Another weird coincidence. The Alpenhorn players did not suddenly appear, though. Not yet, anyway.
The total hike was still about 9 km in total. I used my watch to record it as a workout and brilliantly ended the workout early two times, so according to the watch, it was a long hike followed by a short hike followed by a “this is not really a hike” hike.
Before dinner, we went to the Manning Park Resort and Lodge and looked around the store for maps, souvenirs, and hidden Alpenhorn players. We found a map, I got a souvenir mug for Jeff, handy for imbibing liquids, and got a zippered hoodie for myself because I was dumb and forgot to bring a jacket. That wouldn’t be a problem if the whole night part of camping didn’t happen, but it does, so the hoodie will offer warmth as I remind myself not to forget things next time.
Seen at the Manning Park Resort: Statue recounting bear attacked by legendary nose-eating salmon
Dinner was BBQ chicken with potatoes and veggies and was extra yummy because were eating out in spectacular scenery up in the mountains instead of the couch, which offers little in the way of spectacular scenery. We made s’mores over the campfire after, fulfilling one of the mandatory camping requirements.
Later as it got dark we waited ’round the campfire for the stars to come out. Jeff eventually gave up waiting and went to bed. I kept waiting but when it was still light over an hour after sunset I also gave up. Stupid stars. I went to bed and dreamed about them coming out instead.
Heading out, the drive, the marmots, the Alpenhorns
Having never had a formal vacation together, Jeff and I decided to do a five day trip to Manning Park, about 220 km east of Vancovuer as the crow flies, assuming the crow flies along the highway.
Day One found us heading out on July 4, humming “America the Beautiful” to commemorate U.S. Independence Day.
We left New Westminster around 9:30 or so and conditions were near-perfect, with temperatures in the mid-20s under clear skies. We picked up the trailer in Langley (and brother, that thing is heavy), then began the first leg of our trek, which would take us to Chilliwack for gas and propane. There wasn’t much to see in Chilliwack but here’s a picture of Vedder Road, named after Pearl Jam vocalist Eddie Vedder, or so the legend goes.
The splendor of Chilliwack
And here’s a giant Canadian flag that was flying outside the service station. This ends the Chilliwack portion of our vacation:
A giant Canadian flag for the 4th of July
We headed off along Highway 3 (the Crow’s Nest, as it’s called, possibly because of something to do with crows) which became more snake-like than crow-like as it wound through the mountains.
Shortly after noon we arrived at Hope, a bustling metropolis with internet and everything. It was also windy enough that I saw dust devils forming in the Save-On Foods parking lot.
We had lunch at Home, a very busy restaurant, perhaps because people think it is their actual home and always go there to eat and wonder why mom comes around with a pad of paper to ask what you’re having for dinner instead of just cooking meatloaf again and telling you that you’ll like it.
Here is an obligatory shot of my hot turkey sandwich (I didn’t eat the cranberry sauce because it was cranberry sauce):
I don’t know why I was stabbing my sandwich with a knife
Jeff had a BLT sandwich, which you can see at the top of the photo. I want one now.
We bought a couple hundred dollars in groceries, enough for at least several meals. Jeff may or may not have acquired liquor.
And then we were off.
Leaving Hope behind
Around 3 p.m. we arrived at Lightning Lake Campground and meandered to our spot. It’s a nice spot. It has a picnic table, a fire ring to prevent people from burning down the entire forest, and a forest, which surrounds it. We set up without injury or incident.
The campsite!
We went on a hike around Lightning Lake, called, cleverly enough, the Lightning Lake Loop.
Heading off around Lightning Lake. It’s important to stay hydrated!Rainbow Bridge. Diving allowed–no. Bears–maybe.Jeff was well-hydrated by the end of the hike. And half-naked.
In the distance of the shot below you can see Mt. Frosty, the highest point in Manning Park, so-named as it is the burial site of Frosty the Snowman.
There were some pretty views of the lake as we made our way around it.
On the last leg of the loop we saw a place that rents canoes for $20 an hour, with an option to buy after four. We declined and instead admired the water from the shore.
There was also a field filled with marmots, roughly a million or so. Here’s just one:
The handsome knee you see is mine. Crouching down is marmot-speak for “may have food.”
One little kid was petting them. He probably has scurvy now or whatever it is you get from marmots.
They squeaked a lot. I did not pet them.
In the evening we went to the amphitheater to watch an Alpenhorn quintet in from Germany get eaten alive by mosquitoes. They also played their Alphenhorns. It was unique and interesting, even if a lot of the pieces sounded the same. I was mildly disappointed they did not end with “Stairway to Heaven.”
Alpenhorn quintet that flew in straight from Germany (and boy, were there arms tired).
We did not stay for the nature trivia quiz after. The parks person hosting it noted that there would be no cheating as there is no Wi-Fi at the campsite. I imagine some were doubly hurt, as the symbol for the amphitheater looks just like a Wi-Fi logo:
This is not a Wi-Fi sign.
We had hot dogs roasted on the campfire, as one is duty-bound to do when camping. Here’s our first fire, just getting started.
Campfire!
And then we slept, having survived an entire afternoon and evening without internet access. I only banged my head once getting up to use the loo, something I consider a minor triumph. I don’t do well in confined spaces.
Run 505 Average pace: 5:37/km
Location: Burnaby Lake (CCW)
Start: 10:55 pm
Distance: 7.03 km
Time: 39:35
Weather: Sunny
Temp: 18ºC
Humidity: 61%
Wind: light to moderate
BPM: 158
Weight: 163.2 pounds
Total distance to date: 3921 km
Devices: Apple Watch, iPhone
Patriotic in that it was July 1. I didn’t jog while draped in the Canadian flag or wrapped in back bacon or anything.
I headed out a bit later this morning compared to last Saturday, but it was also a little cooler, so temperature-wise it was fine, right around 18ºC, and a slightly stronger breeze helped through the exposed parts of the trail.
I started out fairly nimble, had a not-terrible second km drop-off, dropped off a little further by the third, then stayed remarkably consistent for the rest of the 7 km. By the 5K mark I was feeling good enough to keep going (and my pace briefly improved) but by the time I wrapped up at 7K I was happy to stop and declare it good.
There were no major issues on the run, I just felt a little sloggy compared to the zippy run on the river Thursday. On the plus side, I had no issue extending to 7K, unlike last Saturday, and the 5:37/km pace matches what I hit doing the combined river/lake run last week–an easier course.
Run 504 Average pace: 5:23/km
Location: Brunette River trail
Start: 6:52 pm
Distance: 5.03 km
Time: 27:09
Weather: Sunny
Temp: 25ºC
Humidity: 46%
Wind: light
BPM: 154
Weight: 164.9 pounds
Total distance to date: 3914 km
Devices: Apple Watch, iPhone
I ran a strange new variation of the river trail tonight, walking to the midway point, then running to the end (west), all the way back (east), returning to the midway point, then heading back to the start (east again). I did this mainly to avoid having to run past a large cluster of kids smoking some of that wacky tabacky.
The first few hundred meters were weird. It was warm and seemed more humid than it really was. I had some difficulty getting a regular breathing rhythm going. I even had a few moments where I wondered if I could even complete the 5K at all. I settled in not long after, but continued to feel the effort for most of the run.
As it turns out, this was because I was running much faster than I have been of late, coming in at a reasonably peppy 5:23/km, a full 14 seconds better than Tuesday’s (admittedly longer) run. It felt like the second km was much stronger than usual and that turned out to be the case. The first km was 5:19/km and the second km was only one second behind at 5:20. The last km was 5:18–the fastest–but overall this was my most consistent run in a fair while. Even my BPM was lower at 154.
The right heel felt a bit sore today but for the run it behaved and was not a factor.
The inevitable off-leash dogs behaved themselves. Cyclists provided a wide berth. All in all, a good run.
Run 503 Average pace: 5:37/km
Location: Brunette River trail and Burnaby Lake (CCW)
Start: 6:26 pm
Distance: 7.03 km
Time: 39:36
Weather: Sunny
Temp: 20ºC
Humidity: 52%
Wind: light
BPM: 158
Weight: 164.1 pounds
Total distance to date: 3909 km
Devices: Apple Watch, iPhone
I had some extra time to run tonight so I decided to do a combined river/lake run for a total of 7K. I hit the 7 km mark at a very convenient point, too, just a few steps off the bridge at Still Creek. That will make it easy peasy to compare future runs of the same distance.
The first leg (ho ho) of the run I felt a bit slow but not too bad (though the first km was a lot better than I’d have guessed at 5:09/km) but once I hit the lake trail my legs once again turned to lead-like things and the slog was on. Fortunately the last few km I got a second wind and felt more peppy. My average pace was 5:37/km, which is actually better than my 5K on Saturday so yay for that. My BPM was lower, too, at 158.
Even the feet were well-behaved, with the right heel pretty much a non-factor. I think it may actually be starting to heal up or something.
The trails were surprisingly quiet, the lake especially, with few pedestrians or runners encountered. It was a little strange, given how pleasant the weather was. But nice.
Overall, I’m pleased with tonight’s run. It could have been faster and I felt like I was struggling at times but I got through, felt fine at the end and bettered my previous (shorter) run.
Run 502 Average pace: 5:40/km
Location: Burnaby Lake (CW)
Start: 9:21 am
Distance: 5.03 km
Time: 28:36
Weather: Sunny
Temp: 21-23ºC
Humidity: 44%
Wind: light
BPM: 163
Weight: 166.2 pounds
Total distance to date: 3902 km
Devices: Apple Watch, iPhone
The forecast high for today was 31ºC, which is not only Africa hot, it’s especially hot for June. It’s also way hotter than I like for running. I’m not planning on doing a desert marathon so I’m good with running under milder conditions.
My plan was to get out earlier so I could finish my run while the temperature was still bearable. I headed out around 8:45 a.m. and started the run at 9:21. It was already 21ºC and rose to 23ºC over the run but that’s a fair bit better than 30 or 31.
And I still saw someone running in a jacket.
I felt a lot more energetic today compared to Thursday and this was reflected in the first km, by far my fastest (5:18/km). But I bogged down over the next two km and by the fourth felt a bit like a baked potato, my energy leaking out like a slowly-deflating balloon wearing jogging shorts.
It was around that point that I opted to stick to 5K instead of pushing to 7K. On the one hand I kind of regret not going farther because the temperature only rose a few more degrees (it’s since gone up to 28 now that it’s past noon) but there are times when you know it’s better to listen to the signals your body is giving you and this seemed like one of them.
My pace did improve in the last few km, so overall it was a mediocre-ish 5:40/km.
The trail was not too busy, just a few small groups of walkers and the occasional over-dressed jogger.
Weirdly, I’m almost tempted to go back tomorrow to try a 7K. I’d have to get up super-early to do it before the writing group, though, and the odds of that are…not great.
Run 501 Average pace: 5:52/km
Location: Burnaby Lake (CCW)
Start: 9:44 am
Distance: 7.03 km
Time: 41:23
Weather: Sunny
Temp: 18ºC
Humidity: 52%
Wind: light
BPM: 163
Weight: 166.2 pounds
Total distance to date: 3897 km
Devices: Apple Watch, iPhone
My stomach was not feeling quite right so I ended up not going into work today. After getting up things seemed okay so I thought I’d risk getting the run out of the way in the morning so I could spend the rest of the day working on my couch potato skills.
When I got to Burnaby Lake I had to use the Jiffy Potty. I think it’s called that because you don’t want to linger. I mean, you really don’t. This was somewhat ominous but I ended up being fine during the run, though the stomach/innards protested a few times on the walk home.
Despite a quite early start for me at 9:44 am the temperature still rose quickly and it was 18ºC for most of the run. Not too hot, though in mid-morning it somehow feels hotter. My plan was to set for a 5K but push out to a 7K if I felt up for it.
I started slow, even slower than normal for a lake run. I felt off. Not bad per se, and the right heel actually behaved itself nicely, but the energy clearly wasn’t there. At times my legs felt like lead poles. The fifth km was actually my fastest, which is rather unusual.
The GPS tracking of the iPhone also was off. I started at the 0K marker and ran the regular loop, skipping the side trails. As I passed the 1K marker I checked the watch and it reported 0.91 km. At the 5K marker it reported 4.78 km.
I’m going to try a few runs without the iPhone, which will force the Apple Watch to use its built-in GPS. I’ll be interested to see how it compares. The iPhone is over two and a half years old so it’s probably self-destructing with the hope of being upgraded to the fancy models Apple will reveal in September.
Back to the run, I felt good enough at 5K to press on and managed 7K without any complications. I’m sure I could have gone farther still, but 7K is good for now.
Other than the pace being sluggish the run went decently otherwise. My BPM was not too high, sweating was minimal and the trail wasn’t festooned with lots of people due to the early weekday hour. It was nice. Not that I hate people, I just prefer having the entire trail to myself.
One guy passed me at about the 3K mark, he said hello as he went by. He seemed nice. I didn’t mind him being faster as I know I’m well off peak condition. He disappeared after a couple of km so he either turned off the trail, got kidnapped by a bear or fell through a hole in the time/space continuum.
My next run is on Saturday and the forecast is mucho hot–30ºC! I’ll either try to run early or late, though earlier is probably the better choice. I’m aiming for another 7K. It’ll be fun! Fun-ish!
Run 500 Average pace: 5:32/km
Location: Brunette River trail
Start: 7:04 pm
Distance: 5.04 km
Time: 27:54
Weather: Sunny
Temp: 21ºC
Humidity: 47%
Wind: light
BPM: 160
Weight: 166.3 pounds
Total distance to date: 3890 km
Devices: Apple Watch, iPhone
I completely forgot this was run #500. Go me!
As runs go, it was better than Saturday’s pace by eight seconds–pretty good–but three seconds slower than the last river run, which is okay since three seconds is no big deal.
I again seemed to slip into a reasonable pace and didn’t budge from it until I gently put on the gas for the last few hundred meters. I didn’t see a massive collapse in the second km like on Saturday, just a more typical fall-off. Unlike the last few runs, the first km was actually the fastest at 5:20/km vs. 5:22/km for the last km.
My right heel and right foot in general felt a bit sore. Nothing painful, just painfully annoying. I don’t think it affected my pace but maybe it did, even if only a little. Toward the end of the run I was able to finally put the foot out of my mind. Er.
On the other…leg…the left knee behaved itself for the entire run. Hooray.
And now in celebration of run #500, a statistic:
I have run approximately 3890 km total over 500 runs for an average distance of 7.78 km per run. Not too shabby. This stat is boosted by my insane effort in 2012 when I ran almost 1,000 km and most of those runs were 10K or better.
Here’s to the next 500 runs and hopefully precious few of them will be tagged with damn [appendage].
Run 499 Average pace: 5:40/km
Location: Burnaby Lake (CW)
Start: 10:50 am
Distance: 5.03 km
Time: 28:33
Weather: Cloudy
Temp: 15-17ºC
Humidity: 60%
Wind: light
BPM: 165
Weight: 165.8 pounds
Total distance to date: 3885 km
Devices: Apple Watch, iPhone
I returned to the lake today after a longer-than-usual three-day layoff from running. I skipped Thursday to help take care of my sick partner (it was also coincidentally a monsoon for most of the day). Conditions were generally good–overcast skies meant no bright sun beating down on me, but the air felt a bit muggy with the lingering humidity from recent rain (see aforementioned monsoon).
The first km was not great but decent but the second km my pace dropped massively, mainly due to a cramp in my lower left side. Cramps mean I’m pushing too hard, so I eased up (apparently with relish). My pace recovered a bit and I finished once again with the final km being my best. Still, my overall pace was off at 5:40/km.
On the other hand, I got out, did the run and walked back without any real issue. Even the right heel mostly behaved itself. My walking pace on the route back was also snappier than usual.
I may have also been slowed the last two km or so by by my body’s klaxon letting me know I had a bowel movement pending. As you might guess, running and pooping do not really go well together. In fact, running tends to worsen the conditions that are optimal for a movement of one’s bowels. When I finished the run I crossed the athletic field and used the toilet in the “Men Joggers room” which is a change room with showers and a single toilet stall to fight over. Fortunately the room was empty so no fighting occurred. The walk back was about a million times better than it would have been otherwise.
Also, the poop monsters were out again with their young uns. This is the only time I think of geese as being kind of cuddly. Once the down feathers are gone they become full-fledged poop monsters, bad enough to be featured on the signs warning about wildlife alongside bears and bobcats.
Run 498 Average pace: 5:29/km
Location: Brunette River trail
Start: 6:41 pm
Distance: 5.03 km
Time: 27:39
Weather: Cloudy
Temp: 15ºC
Humidity: 66%
Wind: light
BPM: 169
Weight: 165.7 pounds
Total distance to date: 3880 km
Devices: Apple Watch, iPhone
I found a nice comfortable pace for tonight’s run and especially wanted to avoid pushing it, as my right heel was a bit sore today. The heel actually felt fine for most of the run (a tiny bit sore toward the end) and it was my left knee that again was more of a concern. Similar to a previous river run, it started feeling creaky about 3-3.5 km in but worked itself out after a minute or so and was fine after, so I’m not concerned…yet!
Conditions were similar to Saturday and while I might generally gripe about the cool, cloudy weather when we’re so close to summer being official, the reality is it’s near-perfect conditions for running.
My pace improved slightly over my last run by three seconds, coming in at 5:29/km. My best pace before that nasty May cold struck was 5:15/km, though I was definitely pushing on that one. I’ll be happy to draw closer to 5:20 for now.
I probably encountered more cyclists than people out walking because the sky looked a bit threatening and mean and cyclists don’t care about getting wet.
For music I listed to Queen’s A Night at the Opera which is still a seriously whack album. It works surprisingly well for running.