Exercise

Run 905: Outside!

Pre-run: Low cloud but nice ‘n dry otherwise.

For the first time in a week, I convinced myself to run outdoors, in nature and stuff. It was just past noon by the time I started, but thanks to chilly low clouds, it still felt like early morning. I wore my running pants and while shorts might have been fine, I didn’t feel overdressed.

I opted to start the week gently on the river trail, and my first lap was surprisingly swift at 5:31/km. I quickly ran out of proverbial steam, falling to 5:41, then 5:44 before picking up the pace and eventually ending where I started at 5:31/km. My overall was 5:37/km, which is perfectly cromulent. My BPM was 150, which is also fine.

There were a few people on the trail, but not many dogs. I don’t think I saw any on the trail. I did see two Great blue herons, but they were hanging out on the river, not the trail.

Overall, a good start to the week. It was nice to run outside and not get rained on. I will savour it while it lasts.

Post-run: Another shot of the river, but with bonus heron hanging out.

Stats:

Run 905
Average pace: 5:37/km
Training status: Maintaining
Location: Brunette River Trail
Start: 12:02 p.m.
Distance: 5.03 km
Time: 28:13
Weather: Low cloud
Temp: 6-7°C
Humidity: 79%
Wind: light
BPM: 150
Weight: 168.6
Total distance to date: 6,385 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (155/280/435)

Run 904: Also inside

Once again, I hemmed, I hawed, then it was too late to do a proper outdoor run, so I got on the treadmill and wrapped up my run inside less than 15 minutes before the sun set (if the sun had been out today). It is already getting dark.

The main reason for the H&H was the weather. It was chilly in the morning–about 4-5C, but I can dress for that. It was drizzly, but promised to be merely “mostly cloudy” later, but seemed to stay kind of drizzly. For running, drizzle is worse than rain because it is finer and mists over my glasses, making it hard to see. I did not relish facing the combo of cold and drizzle.

So I hit the treadmill again, so at least I was good and did my exercise. The only change was not ramping up the speed in the last km. This resulted in me having a faster pace at the end. Go figure.

I ended up with a faster pace than last time, but lower BPM, so that’s nice. Now I rest.

Stats:

Run 904 (treadmill)

Speed: 9.0 (9.0-9.3)
Incline: 1 (1)

Pace: 5:38/km (5:41/km)
Time: 28:19 (28:39)
Distance: 5.03 km (5.04 km)
Calories burned: 330 (338)
BPM: 140 (142)

Parenthetical numbers are from the previous treadmill run.

More stats (the only stat changed is total distance):

Run 902
Average pace: 5:34/km
Training status: Maintaining
Location: Burnaby Lake (CCW, short loop)
Start: 10:04 a.m.
Distance: 5.04 km
Time: 28:01
Weather: Cloudy
Temp: 5°C
Humidity: 86-83%
Wind: light
BPM: 153
Weight: 168.0
Total distance to date: 6,380 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (150/277/427)

Run 903: Inside

I accidentally overslept this morning. Having extra-refreshed myself, I dithered all morning and finally got changed for an early afternoon run, then dithered some more and finally it was too late before it gets dark (the sun sets at 4:19 today), so I just did a treadmill run again.

As this is the third in a row, I have decided to increment the run total on my outdoor run workouts, since I’m putting in roughly the same effort and distance on the treadmill.

The one disadvantage to the treadmill, other than being not nearly as interesting and varied as running outside, is I miss anywhere from 3 to 13 km of walking to and from where I run, which adds up! Perhaps I will step outside before dinner to touch a tree. In the meantime, stats!

I think the slower pace, longer time, lower BPM and calorie burn can all be attributed to how I started the run. On the previous run, I started the treadmill on a slower walking pace, then ramped up and only started timing the run once it was up to its max speed of 9. Today, I started the treadmill (when you push the start button, it defaults to moving at Speed 1), then pressed the Speed 9 button and started timing right after. I’m not sure how long it takes to go from 1 to 9, but my initial lap was 5:46/km and subsequent laps were all around 5:33-5:36 (except for the last one, see below).

Strangely, I tried ramping the speed up for the final lap again, to 9.3 (faster than previously) but still ended up slower. I’m not sure how I can run slower when setting the treadmill to move faster, but maybe I don’t understand physics. Or it’s just a hint to go back outside. Which I will totally do on Wednesday!

Stats:

Speed: 9.0-9.3 (9.0-9.2)
Incline: 1 (1)

Pace: 5:41/km (5:35/km)
Time: 28:39 (28:07)
Distance: 5.04 km (5.03 km)
Calories burned: 338 (347)
BPM: 142 (149)

Parenthetical numbers are from the previous treadmill run.

More stats (the only stats changed are total distance and the run stats for the shoes):

Run 902
Average pace: 5:34/km
Training status: Maintaining
Location: Burnaby Lake (CCW, short loop)
Start: 10:04 a.m.
Distance: 5.04 km
Time: 28:01
Weather: Cloudy
Temp: 5°C
Humidity: 86-83%
Wind: light
BPM: 153
Weight: 168.0
Total distance to date: 6,375 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (165/277/427)

Treadmill workout: Catching up on steps (again)

It doesn’t happen too often these days, but I again found myself short of my 10,000 steps daily goal and I have stinkin’ badges to earn.

I decided a 2 km walk on the treadmill would do the trick (it did), but ended up running for the second km (albeit at a slower speed of 8, rather than 9), which means I am growing increasingly tolerant of running on the treadmill. Probably a good thing with temperatures starting to get colder and the possibility of the “s” word getting higher.

The second km pace was 5:41/km, which is not bad for a planned walk.

Stats:

Speed: 6.7-8.0 (9.0-9.2)
Incline: 1 (1)

Pace: 7:26/km (5:35/km)
Time: 15:04 (28:07)
Distance: 2.03 km (5.03 km)
Calories burned: 159 (347)
BPM: 127 (149)

Parenthetical numbers are from the previous treadmill run.

Walk 129: Unplanned and mostly dry

Brunette River, pre-walk. Brightness before the next storm.

I went out to stretch my legs this afternoon and ended up walking to the lake. Since I was there, I figured why not make it an exercise walk coming back. So I did.

Since I wasn’t dressed for running, I didn’t do any running, but as a strict walk, my pace was pretty perky at 9:00/km. The weather was mild and cloudy, and it seems I just beat the incipient showers by the time I got back.

I took a lot of photos on the way to the lake, where I found the water fountain has been locked up for the winter (and probably a good chunk of early spring, if history repeats), but there were still some nice leaves here and there providing colour.

In all, a pleasant and unexpected bit of exercise.

Stats:

Walk 129
Average pace: 9:00/km
Location: Brunette River trail
Distance: 4.02 km
Time: 36:14
Weather: Cloudy
Temp: 9°C
Humidity: 84%
Wind: low
BPM: 114
Weight: 168.6 pounds
Devices: Garmin Forerunner 255
Total distance to date: 926.94 km

Treadmill run: Wind again

I mean, it looked windy outside, but it was probably 50-50 on it being strong enough for flying debris. Despite mild temperatures and no rain, I opted for another treadmill run.

It as the same as the last one, except I bumped the speed up from 9 to 9.1, then 9.2 for the last quarter km or so. Ironically, my pace slowed down. So much for science!

My overall performance was better, though, with a stronger start and more consistent overall pace.

I don’t want to do something crazy like get used to running on the treadmill, so I will probably try to run outdoors next time. I’m also curious to see if the fountain remains open because I get curious about weird little things like that.

Stats:

Speed: 9.0-9.2 (9.0)
Incline: 1 (1)

Pace: 5:35/km (5:47/km)
Time: 28:07 (29:08)
Distance: 5.03 km (5.03 km)
Calories burned: 347 (355)
BPM: 149 (148)

Parenthetical numbers are from the previous treadmill run.

Treadmill run: 10 months later

Yes, for the first time since January, I did an actual run on the treadmill.

I couldn’t recall the settings I used last time, so I just winged it. I knew to set the Incline to 1, which simulates the wind resistance you get when running outdoors. This is somewhat ironic, because the reason I’m running on the treadmill instead of outside on the trail is due to persistent high winds from the BOMB CYCLONE that came in over the area last night. The wind itself is not the issue, it’s more all the flying debris it creates, which I witnessed in one of the many recent windstorms and found somewhat terrifying.

I started the treadmill at a moderate walking pace (5), then switched to 9, which is apparently 6:40/km. At this point I had to run to avoid falling off the treadmill. As incentive, it works well. I completed 5K and curiously, the first lap nearly matched the stated pace, coming in at 6:38/km, which is really slow for me as a run pace. But every lap after that was more akin to my usual pace of late, ranging from 5:30 to 5:41. My BPM averaged 148, which is a bit lower than normal, but still close to normal.

I am satisfied with this, even though I still dislike running on a treadmill. Instead of scenery, I get this for 30 minutes:

Trees, river and wildlife provided by my fertile imagination.
Speed: 9.0 (8.7)
Incline: 1 (1)

Pace: 5:47/km (5:35/km)
Time: 29:08 (28:07)
Distance: 5.03 km (5.03 km)
Calories burned: 355 (348)
BPM: 148 (150)

Parenthetical numbers are from the previous treadmill run on January 18, 2024.

Run 902: The fountain of climate change

View from Cariboo Dam, pre-run. Cold and calm.

How has it been eight days since I last ran? Things have happened! But I’ve still done bits of running here and there, so it hasn’t been all lounging around and eating bacon.

The fountain by the dam is still open, which surprised me. I don’t think it’s ever been left open this late into November before, though I could be misremembering. To be fair, while it’s been cool during the day, we haven’t had temperatures drop below freezing overnight.

Today I headed out reasonably early and the temperature was a lot more brisk than the last time, sitting at 5C. Thankfully, there was little wind, so two layers were fine.

I opted to do a short CCW loop and experienced no issues. There were a surprising number of people out walking, including a walking group I thought I would cleverly avoid by taking the side trails.

They took the side trails.

But I managed to slip by everyone, including a pair of other joggers, woo (they were not jogging fast).

My pace dropped incrementally by four seconds until the fourth km, when I picked up the pace as I passed everyone. The cold didn’t seem to affect my speed, but my BPM ticked up a bit to 153, which is not unexpected.

The sun poked out a bit on the walk home. At the same time it started to sprinkle. As I neared home it changed to hail. I jogged to the building entrance to get under cover. Hail is one of my top worst running conditions.

Overall, a good start to what otherwise appears to be a cold and wet week.

Brunette River, post-run, looking unusually bright for a mid-November day.

Stats:

Run 902
Average pace: 5:34/km
Training status: Maintaining
Location: Burnaby Lake (CCW, short loop)
Start: 10:04 a.m.
Distance: 5.04 km
Time: 28:01
Weather: Cloudy
Temp: 5°C
Humidity: 86-83%
Wind: light
BPM: 153
Weight: 168.0
Total distance to date: 6,360 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (150/277/427)

Treadmill workout: I am the Night

Today the weather was very wet. I still went for a walk about an hour before sunset, which is to say 3:30, but by mid-evening I was still some 1500 or so steps short of my 10,000-step goal. I contemplated, not liking any of the options and kind of wishing I was on a tropical beach somewhere working on a nice tan. Since I am not magic, I went on the treadmill instead, figuring a 15-minute workout would net me the required steps.

It did! Even though I am very bad at math, it pushed me to 10,811 steps. The lateness of the workout also meant I got a new badge:

Stats:

Speed: 6.0-6.5
Incline: 1

Pace: 9:05/km (8:54/km)
Time: 15:00 (20:00)
Distance: 1.65 km (2.25 km)
Calories burned: 145 (185)
BPM: 119 (125)

Walk 127 and 128: Working through the laziness

Brunetter River, on the first leg: Remebering what blue sky looks like.

Yesterday was a run day, but I didn’t run, because the weather was poop. Not literal poop, though these days I don’t entirely rule out that possibility.

I contemplated doing a workout on the treadmill, but instead I just lazed around, stuffed my face, and finally barely hit my 10,000-step goal around 9:30 p.m.

I resolved to do better today and planned a walk to at least the end of the river trail and back. I ended up going to the lake and split the walk in two, which turned out to be handy, as each leg was quite different.

The first walk was brisk, with an overall pace of just under nine minutes per km. I felt perky, but had to use the loo when I got to the lake, so I declared the first walk done at 4.02 km.

After sipping some water at the fountain by the dam (still nort packed up for the winter yet, to my surprise[though it has been pretty mild[), I started off again, but upon reaching the river trail, I found myself wanting to run and I ran most of the way back from there, coming in with what amounts to a very slow running pace of 6:50/km. I had one km of pure running that was 5:44/km–not bad for a non-run!

Overall, with the mild conditions, gentle breeze and patchy blue sky, it was nice to get out and get some exercise in. Even the river was less stinky than it has been lately.

Tomorrow, I should do a proper run.

About 2.5 km upstream from the above shot: Two gates open at the dam as the Brunette begins its journey east. Fish ladder on the left.

Stats:

Walk 127
Average pace: 8:57/km
Location: Brunette River trail
Distance: 4.02 km
Time: 35:58
Weather: Cloudy
Temp: 10°C
Humidity: 84%
Wind: low
BPM: 116
Weight: 167.3 pounds
Devices: Garmin Forerunner 255
Total distance to date: 922.91 km

And:

Walk 128
Average pace: 6:50/km
Location: Brunette River trail
Distance: 4.03 km
Time: 27:32
Weather: Cloudy
Temp: 11°C
Humidity: 82%
Wind: low
BPM: 133
Weight: 167.3 pounds
Devices: Garmin Forerunner 255
Total distance to date: 922.91 km

Run 901: My way or the freeway (trail)

View from Cariboo Dam, pre-run. Apparently the calm before the storm.

The 10-day forecast can be surmised as: rain, with additional rain.

However, today–Sunday–we have a window of a few hours when it’s both mild and dry. I seized upon it and ran today, putting up with the extra people, their dogs and such in order to avoid getting drenched.

To further the goal of avoiding all other people and their pets, I ran clockwise, and chose to take the Freeway Trail, running on it until I got to the 2.7 km mark, where I turned back onto the main loop around the lake. This added variety, but also slowed me down a bit as the freeway trail has more hills than the lake loop and also I just seem to run slower on it. Maybe the nearby din of the highway traffic slightly unnerves me or something.

That said, I still had a very good overall pace of 5:34/km, and experienced no issues, other than having to pause for a few moments to step over a fallen tree on the final km. I would have taken a picture, but it was too far to go back post-run, and I was also paranoid about the weather ganging up on me.

The dogs on the trail were well-behaved, but the Weekend People™ had pretty much all dogs off-leash on the still-stinky river trail. Still, no incidents of note, just disapproving glances (from me).

Overall, a good way to end or start the week, depending on your perspective.

Brunette River, post-run. Colours above, stinky fish below.

Stats:

Run 901
Average pace: 5:34/km
Training status: Productive
Location: Burnaby Lake (CW, short loop)
Start: 11:49 a.m.
Distance: 5.03 km
Time: 27:58
Weather: Cloudy
Temp: 12-13°C
Humidity: 80%
Wind: light
BPM: 151
Weight: 167.4
Total distance to date: 6,355 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (145/269/414)

Run 900: 900 runs later and I am still bad at math

View from Cariboo Dam, pre-run. A brighter and milder day.

My only real goal today was to run and get back home before The Rains started. On that count, success!

As for the math, I decided to start my route at the dam, skip the side trails, then turn onto the Piper Mill Trail on my return and take the other side trails on my way back, finishing the run exactly where I started.

Except when I got to that point, I was at 4.7 km. I kept going, over the dam, past the fountain, past the 0K marker and finally hit 5K right by the Jiffy John™, which would have been convenient if I had to use the loo, but I did not.

I didn’t have as much gas in the tank for the final km, but if I had, this would have been my fastest 5K with the Garmin watch. I still had a strong pace of 5:32/km, only two seconds short of my best.

The weather was milder and the two layers were unnecessary, but I wanted to be on the safe side in case the rain moved in earlier than forecast. Somewhat unusually for a weekday, there were a fair number of people out walking, which led to a couple of bottlenecks. When you consider the overall loop is 10.3 km, any bottleneck is kind of weird. But no issues were had in navigation. All dogs were behaved.

The only incident I had was a mild bit of pain in one shin briefly along the Piper Mill Trail. It went away, and it feels fine now, so I think it’s just body weirdness.

Overall, a solid run to end the week. Now I eat gallons of ice cream! I kid, I kid. They’ll be litres, not gallons.

View from the turtle nesting area, post-run. As always, no turtles.
Note: 900 runs are official, but also inaccurate, as I didn't track my runs in the early days. I don't think I missed too many, though, so this should be reasonably close.

Stats:

Run 900
Average pace: 5:32/km
Training status: Productive
Location: Burnaby Lake (CCW, short loop)
Start: 10:59 a.m.
Distance: 5.03 km
Time: 27:51
Weather: Cloudy
Temp: 12°C
Humidity: 81-79%
Wind: light
BPM: 151
Weight: 166.6
Total distance to date: 6,350 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: HOKA Speedgoat 6 (140/261/401)