A slightly shorter and slightly faster run

Average pace: 4:39/km <– personal record (for runs over 10K)

Location: Burnaby Lake (CW), Brunette River trail and Lower Hume Park
Distance: 10.42 km
Weather: Cloudy, some sprinkles
Temp: 15ºC
Wind: light
Calories burned: 707
Total distance to date: 1778 km

I meant to do a more typical run tonight (around 11K) but miscalculated a bit on the distance so came in at 10.42 km, which is still respectable. It was cooler and cloudy and even a few sprinkles fell here and there.

For the course, I ran from Lower Hume Park down the Brunette River trail to Burnaby Lake then went clockwise just past the spanky new boardwalk. I should have continued on another 200 or 300 m but goofed a bit on distance as mentioned above.

On the plus side, the cooler conditions served me well as I finished with my best pace for a 10K+ run — 4:49/km and my fastest 10K to date at 46:26. No problems at all during the run.

Chart

Date Average Pace
August 29 4:39
August 27 4:40
August 25 4:44
August 22 4:37
August 20 4:47
August 18 4:51
August 15 4:46
August 13 4:55
August 10 4:48
August 8 4:45
August 6 4:58
August 3 4:56
August 1 4:50
July 30 4:57

The not as long but still record-breaking Monday run

Average pace: 4:40/km <– personal record (for runs over 10K)

Location: Burnaby Lake (CW), Brunette River trail and Lower Hume Park
Distance: 11.38 km
Weather: Sunny
Temp: 21-18ºC
Wind: light
Calories burned: 772
Total distance to date: 1767 km

Ran Piper Mill Trail, Conifer and Spruce Loops.

Tonight’s run was a more typical length but followed a similar route as Saturday’s. I walked to Lower Hume Park and started my run there. I continued down the Brunette River trail and on to Burnaby Lake where I ran to the western entrance to the Piper Mill Trail. I was over 5K at that point and turned back, following the three loops and continuing back to Lower Hume Park. I hit 11K just before exiting the river trail.

The changed route meant I still got in a full run (11.38 km) but with far less walking (24 minutes instead of 76) and my total time out dropped from approximately 129 minutes to 77 or 2:09 hours to 1:17 — a significant 52 minutes less. With the sun setting earlier this is good as it allows me to get a full run in before it starts to get dark and spooky.

As for the run, I came just shy of setting a new 1K record but I did set a few others:

  • fastest 5K
  • fastest 10K
  • fastest mile

And I also set a new record for fastest pace for a 10K+ run at 4:40/km, 4 seconds better than on Saturday and only three seconds off the pace set on my 8K run.

I felt good again throughout the run, with the change in route and scenery providing a nice lift. It will probably level off if I stick to this route but for now I am happy with the results.

Also there are more slugs and roving bands of joggers, both of which I attribute to the early evening shift in time for my runs.

Chart

Date Average Pace
August 27 4:40
August 25 4:44
August 22 4:37
August 20 4:47
August 18 4:51
August 15 4:46
August 13 4:55
August 10 4:48
August 8 4:45
August 6 4:58
August 3 4:56
August 1 4:50
July 30 4:57

The long and record-breaking Saturday run

Average pace: 4:44/km <– personal record (for runs over 10K)

Location: Burnaby Lake (CW), Brunette River trail and Lower Hume Park
Distance: 15.02 km
Weather: Sunny
Temp: 17-21ºC
Wind: light
Calories burned: 1019
Total distance to date: 1756 km

Ran Piper Mill Trail, Conifer and Spruce Loops.

I have pretty much decided one of my weekly runs will happen on Saturday and normally in the morning. This is good for three reasons:

  1. It frees up a weeknight evening.
  2. It lets me run in the morning when it’s cooler.
  3. It gets the run out of the way early so the rest of the day is free to laze around and eat nachos.

I headed out this morning at about 9:20 and started my run just after 10, with the temperature a pleasant 17ºC. It climbed to 21 over the course of the run and by the afternoon it was getting to where I was quite glad to have gone out early.

I did the full loop around the lake then continued on the same route as Wednesday, stretching the run to the Brunette River trail and into Lower Hume Park. I wanted to beat my previous best distance of 13K and did it by notching my first run over 15K — 15.02 km to be exact.

In the process I set personal bests in nearly every category there is. The one I didn’t break was Wednesday’s average pace of 4:37/km. I came in at 4:44, which is still a record for a 10K+ run, so I’m pleased with that. Other new records:

  • most calories burned
  • longest run, distance-wise
  • longest run, time-wise (1:11:04)
  • fastest 1K
  • fastest 5K
  • fastest 10K
  • fastest mile

I also passed the 1750 km mark, which Nike+ considers one of its milestones.

I felt good throughout the run and after the initial burst of speed my pace stayed very steady from the 8K mark forward, with the usual dip halfway between 10 and 11K (though smaller than normal).

While I had set out to break one record (for longest run) it is a very pleasant surprise to have broken so many others as well. Even the cyclists on the trail and unleashed dogs didn’t bother me. Much.

Chart

Date Average Pace
August 25 4:44
August 22 4:37
August 20 4:47
August 18 4:51
August 15 4:46
August 13 4:55
August 10 4:48
August 8 4:45
August 6 4:58
August 3 4:56
August 1 4:50
July 30 4:57

The shorter, zippier run

Average pace: 4:37/km <– personal record

Location: Burnaby Lake (CCW), Brunette River trail and Lower Hume Park
Distance: 8.03 km
Weather: Sunny
Temp: 21-18ºC
Wind: light to moderate
Calories burned: 545
Total distance to date: 1741 km

Ran Piper Mill Trail, Conifer and Spruce Loops.

Usually my runs are the time when I let all the other distractions fall away and my mind focuses on either the run or just drifts through various random thoughts, kind of like how you start on a Wikipedia page about barn owls and end up on one for moon landings. But tonight the distractions wouldn’t go away and I didn’t feel like committing to a full run. Instead I headed to Burnaby Lake, ran all three optional loops and when I came out from Piper Mill trail to the main trail I turned back. Shortly after passing the Cariboo dam starting point I hit 5K — not bad, but not enough. I decided to save time on the trip home by running much of the way back. After a brief pause to cross traffic-laden Cariboo Road I continued down the road to the RV park and then onto the 2 km-long Brunette River trail. I hit 7K there but kept running, across East Columbia and into Lower Hume Park. My destinations was two fold: the water fountain at the covered picnic area at the far end of the park and the 8K mark. I finished at 8.03 km and had a nice drink at the fountain.

It was strange to finish a run in only 37 minutes. It was also strange to have the temperature be lower at the end of the right instead of higher. I think the dog days of summer may be behind us now. The early evening is much nicer for running and that’s boosted my energy levels. Strangest of all was my average pace — a zippy 4:37/km, eight seconds better than my previous best. Granted that was with a shorter run but still, the change of route would seem to have had quite the positive effect on my speed.

This was further corroborated by two new records for fastest 5K and fastest mile. I missed fastest 1K by two seconds:

5K: 22:58 (finally breaking the 24 minute mark)
1 mile: 7:18

All told, an unexpected and unexpectedly good run.

Chart

Date Average Pace
August 22 4:37
August 20 4:47
August 18 4:51
August 15 4:46
August 13 4:55
August 10 4:48
August 8 4:45
August 6 4:58
August 3 4:56
August 1 4:50
July 30 4:57

The friendly Saturday morning run

Average pace: 4:51/km

Location: Burnaby Lake, CW
Distance: 11.8 km
Weather: Sunny, humid, warm
Temp: 20-22ºC
Wind: light to moderate
Calories burned: 800
Total distance to date: 1722 km

Ran Piper Mill Trail, Conifer and Spruce Loops.

Friday afternoon Environment Canada put out an ozone warning for the eastern part of the Lower Mainland, basically telling old and sick people to stay inside otherwise the air might kill them. Although I am neither sick nor elderly it seemed like good advice with temperatures still in the low 30s by early evening, so I opted to skip my usual Friday run in favor of a Saturday morning run.

I headed out today at 8 a.m. and it was still a pleasant 20ºC. It rose to 22ºC over the course of the run, which is still entirely manageable. Humidity was very high and that did slow me up a little but the lower temperatures made running overall much less difficult than on some recent days.

I don’t know if it’s a weekend or morning thing as I usually don’t run during either but no less than six people said hi or ‘good morning’ to me as I walked to the lake.Normally the number of people doing this is zero, so this was about the friendliest pre-run warm-up ever.

The run itself went fine for the most part. I got a bit gassy around the 7K mark and my pace took a notable dip but I recovered about one km later. I had a similar dip midway through the 10K mark due to Gas: The Sequel. But overall I found the pace of 4:51/km pretty decent for the conditions. I shudder to imagine what an afternoon run might have been like.

And the branches were moved off the trail. Woo! You may be thinking it was industrious beavers looking to fortify a dam but it appears someone finally just moved the branches over to the side. Thank you, branch movers!

Chart

Date Average Pace
August 18 4:51
August 15 4:46
August 13 4:55
August 10 4:48
August 8 4:45
August 6 4:58
August 3 4:56
August 1 4:50
July 30 4:57

The short, late and still Africa hot run

Average pace: 4:46/km

Location: Burnaby Lake, CCW
Distance: 5.14 km
Weather: Sun, hot
Temp: 30ºC
Wind: light to moderate
Calories burned: 349
Total distance to date: 1710 km

Ran Piper Mill Trail, Conifer and Spruce Loops.

Today it rose to about 32ºC by mid-afternoon, which is silly-hot for this area and way too warm to run in. I decided to wait until about 6 p.m. to head out, starting my run around 6:45 p.m. By then it had cooled all the way down to…30ºC.

But with the sun lower in the sky, it made enough of a difference to make the run bearable. The air was still thick and heavy and my mouth started drying out almost immediately. I think I could have done a full loop around the lake but without any hydration it would have been very uncomfortable. Instead, I opted for a brisk 5K jog, running along the north side of the trail to the midway point then coming back using the three optional side trails, forming a nice pseudo-loop. Even nice, the side trails were not crowed with groups of people. I had forgotten how much busier the main trails were in the early with packs of joggers, walkers and the occasional dog (sometimes even on a leash!)

At the end of the run Lance Armstrong congratulated me on my longest workout ever, which was nice. And completely wrong. It wasn’t even my fastest 5K (that one–23:16–was tucked inside an 11.5 km run on July 2nd).

I’m going to be busy during the days for a bit so my next batch o’ runs will be in the evening unless I switch to doing one or two on the weekend instead. We shall see how or if this affects my pace.

Chart

Date Average Pace
August 15 4:46
August 13 4:55
August 10 4:48
August 8 4:45
August 6 4:58
August 3 4:56
August 1 4:50
July 30 4:57

Writing exercise: Speak to Me, Part 1

I have been busy as all get-out and as such haven’t completed this exercise yet — but I will! In a way I’m hoping to get early feedback to see if it helps shape the rest of the story.

The exercise is taken from the thread Going on a power trip (A ‘what power would you choose?’ thought exercise) on Broken Forum. I chose the power described by Bahimiron in this post.

Speak to Me
by Stan James

Part 1.

When the alarm clock went off at 7 a.m. Paul Benson struck it with such force it flew off the nightstand, bounced off a dresser and tumbled to the floor. Thanks to a sturdy and extra-long electrical cord, it remained plugged in and continued to shriek that it was time to get up.

Paul rolled over and considered the now empty nightstand with a glare. His head was pounding with what felt like the worst headache ever. He had no idea where it had come from, he’d never woken with one before, not when sick, not when hungover. Probably a brain tumor, he thought as his eyes searched the semi-darkness for the clock. He spied it sitting upside down on a pair of balled-up socks. He rose out of bed and as he stood a hand automatically went to his temple and massaged it. This thing hurt good.

He bent down to shut the clock off and its buzzing felt like a physical force, a force that was pushing straight through the skin, bone and flesh of his forehead and drilling directly into his brain. He found himself wobbling on one bent knee, barely keeping upright. He thrust a hand out and felt the plastic casing of the clock. His grip tightened. He wanted to crush it in his hand and for a moment gave an attempt to do just that. No good. He settled on tossing it at the nearest wall but the cord held tight and the clock snapped back, nearly hitting in the face.

Karma, Paul thought. Karma has decided that today is the day I’m going to pay for every shitty little thing I’ve done in the first 29 years of my life. He considered. That would be a lot of things. But all of them little! He realized he was pleading his case to no one and the alarm clock was still doing its hellscream. He traced the cord to the wall and half-expected to find it had welded itself to the outlet in an act of machine rebellion but the plug popped out easily and the room fell into silence.

All the better to appreciate the throbbing in my head, Paul thought. He shuffled to the bathroom, grabbed two Advil from the medicine cabinet (he held the bottle up and saw the expiry date was a month past; fine, he was willing to work with a placebo effect) and washed them down with a glass of water that smelled of toothpaste.

He decided to skip breakfast, the headache had killed his appetite (this was a lie, his stomach was rumbling but there was no way he could go through the ritual of cooking a few eggs with his eyes nearly crossing from the pain). He’d grab a bagel and coffee on the way to the university.

After pulling on a pair of jeans, his trusty faded sneakers and a clean t-shirt he grabbed his shoulder bag and considered his face in the hall mirror. He looked about the way he felt. He tried a fake smile and when the mirror didn’t crack he nodded in mute satisfaction and headed off to the bus stop.

Arriving early he had time to kill and pulled out his phone but the thought of reading through the morning mail was actively unappealing. He needed a new prescription for his glasses and squinting at the small screen would only make the headache worse.

The Advil so far had done nothing. So much for the placebo.

He grateful that for the moment that no one else was there yet. He closed his eyes and exhaled slowly. Clear my mind, empty my thoughts and all that shit, he thought. That will help.

It did not. With his eyes closed the headache loomed larger, a kettle drum being thumped inside his head by some mad musician. He put a hand out to steady himself (how many times had he done this already?) but missed the intended pole by several inches and nearly toppled over. As he straightened up he found himself looking at a boy of about ten. He had a skateboard tucked under an arm like a briefcase and a similarly business-like look on his face.

“You don’t look so good,” he said to Paul, except to Paul’s ears the words were not said, they were shouted with the force of a hurricane. YOU DON’T LOOK SO GOOD. Jesus, no need to yell, he thought.

“No need to yell,” he repeated, aloud. His own voice was a booming echo.

The kid shrugged and headed off.

Over the next few minutes the stop filled with about half a dozen people, two of whom were a young couple, probably headed to the university. They were talking excitedly about dinner plans. Talking very loudly. Paul wanted to glare at them, to tell them to shut up but he knew they would give him the same look as the kid. He pulled the ear buds out of his shoulder bag and stuffed them into his ears. He wasn’t going to listen to music—no freaking way he was piping any kind of sound directly into his head—but these were in-ear and nicely blotted out environmental sound. The voices immediately switched to a muffled roar. This was acceptable.

When the bus pulled in Paul shuffled to the back—he was shuffling a lot this morning—and took a seat in the last row, next to the window, a cubbyhole that served him well for avoiding conversation with strangers. This was an express bus and only made a few stops on its way to the university. Paul chose to deviate from his usual ride routine and simply shut his eyes, the throb of the headache washing inside his skull like a pounding surf. Maybe he’d go to the campus infirmary and see if they had something stronger than his Advil. Or at least not expired.

When he felt the bus lurch forward Paul fluttered his eyes open for a quick survey. There was one row of seats directly in front of him, tow on each side of the aisle and then a row of side-facing seats beyond those, each row three-wide. He hated those seats, you’d sitting there looking directly into the faces of other passengers for the whole ride. It was creepy.

A pair of old Chinese women were sitting in the left side-facing seats, the third and final seat occupied by an insanely large and perfectly square wicker purse that belonged to the woman beside it. They were regulars and nothing about them immediately struck Paul as out of the norm. The one beside the massive purse wore a similarly massive straw hat, presumably to keep the sun off (not a bad idea, early summer was already being cruel and hot) and had a purple scarf hung loosely around her neck. Her pants were green. Always green. Paul called her Greenpants. The other woman was like the parallel universe version of Greenpants. She wore a scarf but hers was green and her pants were purple. She was Purplepants. Greenpants and Purplepants would converse very loudly for the entire trip, never looking directly at each other, shouting their words straight at the people sitting in the side-facing seats opposite them.

He could hear the conversation beginning now, muffled by the ear buds. He couldn’t understand anything they said as they spoke Cantonese and he knew not a word of it. That was fine. He doubted he would gain much by knowing what they said. Ignorance is bliss and all that.

Even with the ear buds the conversation was loud. Again Paul had the impression that the words were a force, a physical thing that hit the buds and then pressed against and around them, looking for purchase, a way to get in and make sure that headache would never leave.

The bud in Paul’s left ear suddenly popped out. This had never happened before and Paul was filled with a sudden unexplainable dread as he watched the bud fall and then rock back and forth on the concave cushion of the empty seat beside him. The volume of the conversation between Greenpants and Purplepants went from about 2 to 11 in the same instant and Paul’s hand shot to his left ear, trying to offer protection from the verbal bullets peppering it. He turned his head slowly to the pair of women. Their chatter often overlapped and he could see both of their mouths going to town. But there was something else.

He could understand what they were saying.

“I am not going to buy the fish today from Ako. I did not like the fish last time, it did not smell right. I think he has a new supplier and he is not very good. Maybe I will tell Ako this—“

“—then he said he was going to fix the roof but ha, I doubt he will do it. He is always a talker but he never does what he says. Maybe if he doesn’t talk so much he will do more things instead.”

The conversation was as banal as he had always suspected but that didn’t change the fact that he did not understand Cantonese and yet he clearly understood every uninteresting thing the two women were saying. Odder still, he was fairly certain they were not speaking English—the only language he knew if you didn’t count a few phrases he had managed to not forget from high school Spanish—but the understanding was there all the same, as if something was automatically translating the words for him.

A dream, Paul thought. This is a dream. That rang false, though. The headache was too real for this to merely be a dream and the details of everything were too accurate. Nothing was off-kilter, everything was exactly as it should be, except he suddenly knew what Greenpants and Purplepants were saying.

Thinking of the headache made Paul realize it had finally started to subside, which offered a small measure of relief even as panic began creeping up to take its place.

He decided to try something.

Her looked to the woman closest to him—Purplepants—and called to her. He didn’t know her name, of course, so all he could do was shout, “Hey lady!” like one of the Beastie Boys. She was oblivious so he leaned forward (the seat in front of him was still empty this early in the ride—the back of the bus was always the last to fill, something Paul relied on) and called to her again. Her constant stream of chatter shut off and she looked to him with opaque eyes.

“Yes?”

Paul opened his mouth. He knew what he wanted to say but didn’t know exactly how to say it. He wasn’t sure what would even come out of his mouth.

“Do you understand me?” he finally said.

She stared with her opaque eyes and said nothing. Greenpants was also now looking at Paul, her expression somewhat less inscrutable. A bit annoyed, if he had to guess.

Paul repeated the question.

Purplepants turned to Greenpants for the first time and opened her mouth but then closed it and looked back at Paul instead. Her eyes now mirrored those of her friend.

“You should not listen to conversations that do not concern you,” she said, pursing her lips together tightly.

“But you’re shouting. You’re right beside each other and you’re shouting! I can’t help but hear you!”

“It is rude to listen,” Purplepants told him. She nodded. The conversation was over.

She turned to Greenpants and her voice dropped down to what Paul considered a normal speaking tone. “Why is he suddenly talking to us?” she said. “He doesn’t even understand.”

Greenpants concurred. “I have always found him strange, sitting there by himself.”

Paul waved a hand. “Uh, I can still hear you.”

“See?” Purplepants shot a half-glance at him. “He still talks! Very odd.”

At which point they resumed exchanging the banalities of their daily lives again, ignoring Paul as they always had up until a few minutes ago.

Paul sat back in his seat. There was a difference when Purplepants spoke to him. Her voice sounded natural, the inflection and accent of the words were those of someone who spoke little English. But when she talked to Greenpants her voice took on that weird translated quality again. He realized they had no idea he could understand every word they said. He was a one-way translator. That didn’t seem very useful.

But it did freak him out.

He fished the ear bud off the seat and screwed it securely back into his left ear. Their conversation became a murmur again. Paul began to think.

(to be continued)

 

The warm Monday mini-snake run

Average pace: 4:55/km

Location: Burnaby Lake, CCW
Distance: 11.38 km
Weather: Sun, muggy and warm
Temp: 26ºC
Wind: light to moderate
Calories burned: 807
Total distance to date: 1705 km

Note: this post was made four days late because I forgot. Oops! As such it is light on details.

It was 26ºC for the run, higher than I like and on top of that it was pretty muggy, which made for a sluggish run. It seemed like every part of the trail where the sun shone down directly also had no wind at all, resulting in that icky feeling of ‘swimming’ through the air.

Despite the weather I still managed a pace of 4:55/km, not bad considering and a bit better than runs under similar conditions.

Other than the heat I had my fourth (!) encounter with a snake. This time it was an itty bitty one, which made it even harder to spot. My foot nearly came down on it as it slithered across the trail and into the grass. For having no legs snakes can really boogie. It was probably trying to get out of the sun, just like me.

Chart

Date Average Pace
August 13 4:55
August 10 4:48
August 8 4:45
August 6 4:58
August 3 4:56
August 1 4:50
July 30 4:57

The dodging around people run

Average pace: 4:48/km

Location: Burnaby Lake, CCW
Distance: 11.44 km
Weather: Hazy sun, sun
Temp: 22-24ºC
Wind: light to moderate
Calories burned: 811
Total distance to date: 1694 km

Ran Piper Mill Trail, Conifer and Spruce Loops.

It was warmer today but not uncomfortably so. As such I was able to maintain a decent pace and came in at 4:48/km, my third fastest run to date. I was feeling zesty and ran all three optional loops.

I had a few fleeting moments of heartburn/acid reflux which I attribute to some Coca Cola Zero shortly before the run. I need to stick to water (I had water, too) but other than that the run was trouble-free.

In terms of annoyances there was one biker on the trail and he was riding faster than he should have been, especially considering he wasn’t even supposed to be there to start with, but I managed to get by without incident and the rest of the run was mercifully free of unpredictable dogs and the like. There was a weird mini-trend of people walking three abreast and I had to duck around a few of these people blobs but again did so without incident.

The section of trail that had heaved off into the bog had traffic cones and tape around it today to keep onlookers from taking a tumble. I’m curious to see how they repair it. Some other parts of the trail have been shored up with planks to prevent erosion and it wouldn’t surprise me if they did that here. Or maybe they will move the fallen branches from the opposite shore over and use them to create a barrier!

Chart

Date Average Pace
August 10 4:48
August 8 4:45
August 6 4:58
August 3 4:56
August 1 4:50
July 30 4:57

The disappearing trail run

Average pace: 4:45/km <– ties personal best

Location: Burnaby Lake, CW
Distance: 11.21 km
Weather: High cloud, some sun
Temp: 20-22ºC
Wind: light to moderate
Calories burned: 795
Total distance to date: 1682 km

A big ol’ thunderstorm rolled through the area last night, bringing rain and, of course, lots of thunder. The rain had stopped by morning but the cloud cover persisted for most of the day, along with notably cooler temperatures. As such the run was done under mostly an overcast sky, with the sun only poking through briefly a few times.

The branches were still there. I think the park crew has determined that they will slowly decay on their own over time and as such do not require immediate removal, just a few hundred years for nature to do its thing. In better news the broken faucet by the Cariboo dam has already been fixed. Since I ran clockwise today I discovered this at the start of the run and headed out knowing I could drink like a horse after I’d wrapped it up.

The cooler temperature and lack of sun made a dramatic difference. I lopped a full 13 seconds off Monday’s pace, coming in at 4:45/km, tying my fastest-ever pace. There was no real downside during the run. I felt good throughout, despite sleeping lousy last night and waking up with some vague stomach nausea (that fortunately dissipated by the time I ate breakfast). The only real down part was at the very end when my naughty nano would not behave. Despite my hands being dry the clickwheel refused to acknowledge the touch of my fingers. This no longer amuses me. After some fiddling and wiping the iPod on my shorts in an attempt to dry it (which did cause it to activate) I finally managed to bring the run to a halt. Methinks the iPod is starting to wear out after three years of service (apart from the clickwheel being an inherently lousy design).

The title of this post refers to a section of the trail a few meters or so wide on the south side that had slid off and into the bog. I’m assuming this happened last night as a result of the storm and it’s the first time I’ve noticed the trail deteriorating because of the weather. The strip itself was fairly narrow so only the edge of the trail was affected but it definitely looks like more could slough off f it’s left unattended (like tree branches).

Chart

Date Average Pace
August 8 4:45
August 6 4:58
August 3 4:56
August 1 4:50
July 30 4:57

The can’t fool Mother Nature run

Average pace: 4:58/km

Location: Burnaby Lake, CCW
Distance: 11.32 km
Weather: High cloud, some sun, warm
Temp: 25-27ºC
Wind: light
Calories burned: 803
Total distance to date: 1671 km

The original forecast today was sunny and hot then changed to mostly cloudy and cooler, with a high of 27. The morning was sunny and clear, however, and I fully expected it to turn into a scorcher so I altered my schedule and left for my run at 10 a.m.

It was 25ºC then and rose to 27 over the course of the run. It clouded over and actually got cooler in the afternoon. Yes, by trying to beat the weather I went out of my way to run in what still turned out to be the hottest part of the day. Feh.

I also did an unplanned walk of around 11 km yesterday and that left me feeling a little more tired and my pace was a somewhat sluggish 4:58/km as a result.

Other than it still being hotter than I care for the run itself was unremarkable. Someone managed to bust the faucet by the Cariboo dam so I had to walk to Lower Hume Park for my post-run drink. That kind of sucked. And I still seem slower running counter-clockwise when it’s hot out. I’m not entirely sure why. But there were no dog, snake, bike or other incidents so I’m going to call this run a qualified success.

While walking yesterday I got a pic of the fallen branches that were still there today and will apparently be there forever:

Eternal branches at Burnaby Lake.

Chart

Date Average Pace
August 6 4:58
August 3 4:56
August 1 4:50
July 30 4:57

The hot and snaky run

Average pace: 4:56/km

Location: Burnaby Lake, CW
Distance: 11.31 km
Weather: Sunny and hot
Temp: 26-28ºC
Wind: light to strong
Calories burned: 820
Total distance to date: 1660 km

It was considerably warmer for today’s run and I figured my time would be about five seconds off Wednesday’s pace and was right, coming in at 4:55/km (rounded up on the Nike+ site to 4:56). That actually impressed me after experiencing just how hot it was. Though there was a strong breeze blowing at times it wasn’t consistent and a few parts of the trail felt like running through a furnace, the air still and hot.

I chose to run clockwise again and maintained a decent pace until the midway point. I had just hit the Cottonwood Trail somewhere between 6 and 7K and my pace felt absolutely plodding. I managed to find a reserve of energy and improved my pace dramatically for about half a km before settling back to a slower pace for the stretch. I skipped all three optional loops because by that point in the run I just wanted it to be over so I could attach my mouth to a faucet. That shaved about 500 m off but I still finished comfortably above 11 km.

I’m just glad I won’t be running tomorrow. The high is forecast to be above 30ºC. Yikes.

The dead branches were still on the trail but more park workers were out so maybe they’ll get to them eventually.

A family of four (mom, dad, boy, girl) were on the trail with their bikes. This is normally an annoying thing but they amazingly were walking their bikes — in single file, too. I was duly impressed! No dog incidents before, after or during the run was also nice.

The only animal incident came as I looped around the fields. A rather large garter snake appeared, heading from the sun-baked field to the shadier grass on the other side of the trail. I didn’t see it until the last moment when my foot almost landed on it. I did a quick jig to hop over it and shot a look back because it was quite a bit bigger than the other two snakes I’ve seen, though it was still the same color, a vibrant blend of yellow and black stripes.

Overall I am happy with how the run went, considering the warm conditions.

Chart

Date Average Pace
August 3 4:56
August 1 4:50
July 30 4:57