Return to Burnaby Lake: Run edition

I decided to wait an extra day before running again for two reasons: first, to give myself an extra day of recovery after my first run in Quite A Long While and second, to get myself back into the Monday/Wednesday/Friday pattern I had been following last summer.

I walked the 3.5 km or so to the Central Valley Greenway but once there was put off by the appearance of a tractor and pickup truck trundling along the narrow roadway. Since the construction crews are going to be working there for a good long time I walked the extra distance to Burnaby Lake proper, my old stomping/jogging ground of last summer, back when my stupid ankle was not being stupid.

I planned for a basic 5K and conditions were ideal: it was a few degrees cooler than Tuesday but well above freezing and the sky was completely cloud-free. There were several moments when I could feel the actual warmth of the sun. Spiffy. I brought along gloves but removed them shortly after starting the run. This time freezing up was not an issue.

My greatest moment of concern came at the 1.76 km mark. The cramps had returned and unlike the band these cramps were neither musical nor fun. I paused the workout and walked for about 10 seconds, getting my breath under control, then resumed at a deliberate pace. I managed fine the rest of the way and reached that magical point where I knew I could do the total 5K. I even tasted a wee bit of that old stamina.

I expect my calves to be sore as all get-out in the morning.

The ankle still feels fine.

My overall speed, as mentioned elsewhere, can be described as ‘brisk tortoise’ with an average pace of 5:39/km. I deliberately started out a bit slower in order to minimize cramping and you can see a couple of impressively massive dips in speed as my out-of-conditioned body plodded on. But plod I did and in the last few km you can see how I hit my plateau and the pace flattened out just like it ought to (only about 30 seconds slower than I’d prefer). I declare my second run of the year a success.

Stats:

Total time: 28:23
Distance: 5.02 km
Calories: 351 burned

1 km 5:06
2 km 5:21 (+15)
3 km 5:31 (+10)
4 km 5:37 (+6)
5 km 5:39 (+1)

A cold, wet and semi-triumphant return to running

(I’m writing this the day after the run to capture how my legs feel on…the day after.)

It was cool and a hard rain was blasting down from the heavens, as is often the case at this time of year. I waited and waited some more, aware of how much daylight I had left and how much time I would need.

By 3 p.m. the rain was still falling steadily but had eased up from moonsoon-like to merely light. I knew if I put off running again — I was already two weeks past my ‘all clear’ time frame — that I would keep finding excuses.

So I ran.

I wore a long-sleeved T-shirt and shorts and definitely did not feel underdressed. My hands, in fact, felt like blocks of ice shortly into the run. If I run again in similar conditions I’ll bring along a pair of gloves.

I chose to run the Brunetter River portion of the Central Valley Greenway, a 2km stretch illustrated below via Google Maps.


View Larger Map

I had planned on running 5K and the run started well. I had a spring in my step, I was listening to one of my most favorite songs evar (Guadalcanal Diary’s “Litany (Life Goes On)” and I felt good for just having made the commitment. By the 1 km mark my hands were numb, my lungs were ablaze and I was experiencing unpleasant cramps. None of this was surprising, really. Three and a half months is long enough to lose pretty much all of your conditioning. By the time I got back to the main gate I decided to call it quits with only 2K completed. While it’s quite a bit less than what I planned, it’s a start and I’m confident I’ll last longer next time (which should be Thursday).

As for how the legs feel: Goods new, everybody! /Farnsworth

The ankle is perfectly fine and I only feel some very light stiffness in the leg muscles. So far so good. Hopefully 2012 will be a good year for jogging, as long as the Mayans are wrong.

The meager stats:

1 km: 4:58 min/km
2 km: 5:16 min/km

Total time: 10:39 min. (woo, hardcore)

The first km is actually a pretty decent pace but the crash became very evident shortly after I passed the halfway mark and the reality of not running for 100 days caught up with me. But hey, even the 2K time is still better than some of my runs of yore so I’m still more fit than I was back in the pre-run days.

Tonight I did not swim

Today was another successful day of not-swimming. Like most people I was born with the talent of not-swimming. Unlike most, I went on to refine it by becoming more clumsy and even less buoyant in the water.

But tonight I agreed to go with Jeff and Jason to the Canada Games Pool in New Westminster. As you might guess from the name this is a rather large pool and it comes complete with amenities like a sauna, swirl pool, kiddie pool, a nutty water slide, basketball hoops and even ping pong tables. The ping pong tables are not in the water.

After changing into my swimming trunks, a newer pair that had never actually touched water, we padded out into the slightly muggy pool area. We shot some basketballs, which you aim at hoops that will keep score in 30 second increments to better prove how basketball is clearly not your thing (as in my case). Next we moved onto the ping pong and I’m reasonably good at this. There is a bit of a ramp-up effect where if someone hits the ball back a little hard it’s natural to do the same until someone sends it rocketing off into oblivion. We managed to avoid oblivion but did have to chase a few balls beyond the official perimeter.

At this point I was quite pleased with myself. I had not drowned! I had yet to get wet but that’s a minor detail. That was about to change, though, as we approached Big Thunder, the name of the water slide. They claim it’s the largest indoor slide in BC and I have no reason to doubt that. It’s essentially a giant green corkscrew that funnels you into a lane of water about half a meter deep at the end. Jason goes first, followed by Jeff who displaces about three bathtubs of water on the way down (Jason thoughtfully warned me of this in advance).

My turn came and instead of being nervous I just slid, sitting up at first but that was slow enough to feel like grandma mode, so I laid down and by the last turn I was feeling the force of a good rollercoaster as I whipped around and into the lane. I ended with a snootful of water but it was still good clean fun.

We next lounged around in the shallow pool (slightly over waist deep), tossing balls around and absolutely not peeing because no one ever pees in a public swimming pool. With time starting to wind down Jeff and I moved to the adults-only swirl pool while Jason moved to the kids pool (AKA the one pool where even I couldn’t flounder and go under). The swirl pool was nice and warm but not hot like I had expected. We shared it with a guy who was probably between 350-400 pounds. I’m calling it a gland condition because he actually seemed fitness-aware.

After the swirl pool we moved to the sauna. I read the warning sign on the way out, as I often do things backward like that. It didn’t tell me what I really already knew: I don’t like saunas. I felt like I was slowly suffocating and of course it’s really quite hot. I’ve always found saunas curious. Under the same conditions people would be turning on fans, activating air conditioners or pouring ice down their tops but the sauna is embraced for the same stupidly hot conditions. Yeah, it’s therapeutic or something. I’d rather lift weights. I left Jeff to sweat it out and returned to the more relaxing jets of the swirl pool.

As we had arrived late we ran out of time before long and had to depart, making a quick stop in the shower on the way out. As expected, about half the guys were au naturel while the rest showered with tier swim trunks on. Not that I was looking or anything but if tonight was any indication this is not a pool frequented by Adonis-like bodies. Still, it’s good to see people out doing that whole fitness/exercise kind of thing.

As I write this I smell of chlorine. I feel like I’ve been sanitized for your protection. It’s not entirely unpleasant, though my hands are a bit dry.

I enjoyed the evening. I want to play ping pong again. The slide was fun. The swirl pool was relaxing.

Water still terrifies me, though. Maybe I’ll consider lessons again, as long as the first lesson is titled “So You Want to Learn How to Swim But Water Scares the Living Crap Out of You”.

 

Book review: You Are Not so Smart

As part of the January Book of the Month Club thread on Broken Forum, I read You Are Not So Smart by David McRaney. This is a collection based on McRaney’s website of the same name. Here’s my review, which can also be read in the thread linked above.

I finished the book in about three weeks after setting it aside for most of a week. It’s one of those books that is very put down-able while still not being a bad book at all.

The concept of the book as described on amazon.com:

You believe you are a rational, logical being who sees the world as it really is, but journalist David McRaney is here to tell you that you’re as deluded as the rest of us. But that’s OK- delusions keep us sane. You Are Not So Smart is a celebration of self-delusion. It’s like a psychology class, with all the boring parts taken out, and with no homework.

Based on the popular blog of the same name, You Are Not So Smart collects more than 46 of the lies we tell ourselves everyday, including:

  • Dunbar’s Number – Humans evolved to live in bands of roughly 150 individuals, the brain cannot handle more than that number. If you have more than 150 Facebook friends, they are surely not all real friends.
  • Hindsight bias – When we learn something new, we reassure ourselves that we knew it all along.
  • Confirmation bias – Our brains resist new ideas, instead paying attention only to findings that reinforce our preconceived notions.
  • Brand loyalty – We reach for the same brand not because we trust its quality but because we want to reassure ourselves that we made a smart choice the last time we bought it.Packed with interesting sidebars and quick guides on cognition and common fallacies, You Are Not So Smart is a fascinating synthesis of cutting-edge psychology research to turn our minds inside out.

On the plus side, the book is an easy read, the conversational tone works well to draw the reader in and McRaney has done his homework on the subject. While a lot of what he writes about seems self-evident when it’s laid out for you, I still found it valuable in the general sense of knowing that your brain can be a tricksy thing and better understanding how it tries to trick you can be helpful when it does so in a way that can have negative or unintended consequences.

The last chapter, which chronicles the horrifying mock prison experiment, ends the book on a somber note compared to the overall tone and left me with the feeling that a deeper take on the subject might have worked better. The book betrays it roots as a series of blog posts and McRaney really does nothing to expand the book beyond a series of vignettes with nothing to tie it all together. I would have enjoyed it more if McRaney had adopted a specific angle on why he had collected these examples of how ‘we are not so smart’. There are hints of it here and there where he offers advice (from himself or others) on how to work against your brain’s need to shortcut or fill-in but the larger picture of what all this means and what we can all do about it is left mostly untouched.

In short, an enjoyable and easily digested book but I’d have preferred a more substantial take on the matter.

Day 88 of 84

This is the last day I’ll do this, I swear.

Today started with temperatures well below freezing and another blanket of snow fell (damn snow) but we saw the return of a more typical weather pattern follow than has been seen in recent years as temperatures slowly rose and that snow turned to freezing rain and then plain old-fashioned rain.

Torrents of it.

This left the roads and sidewalks seas of slush. I opted not to return to running. I’ll monitor the weather over the weekend but with warming temperatures and the relentless assault of ‘liquid sunshine’ I suspect the snow will not be an issue for more than the rest of today.

Day 85 of 84

The first day I can officially start running again and the ground is too icy to run on. Plus I had to wait for a bed to show up during the daylight hours.

On the plus side it’s a pretty nice bed.

Day 84 of 84!

At long last the three months of non-running officially comes to an end today. I am relieved more than anything.

I had joked that on the day that I was first able to resume running again we’d get a major snowstorm. It turns out I accidentally predicted the future as Environment Canada has issued a snowfall warning for Metro Vancouver tonight, warning of ‘significant snowfall’. Ho ho.

I’m also going to be busy doing that ‘wait for a vague but large block of time’ for delivery of a new bed tomorrow and on top of that am hoping to squeeze in the time to get to a career fair downtown, even though these things usually amount to a whole lot of not much.

So I can jog tomorrow but I’ll be up to my shins in snow and too busy, otherwise. Maybe I’ll jog in place inside for 10 minutes just to make the muscles know they’re there.

Day 79 of 84

Zounds, I am mere days away from being able to run again.

I am afraid and uncertain.

I will run either 2.5 or 5K to start. I expect to be sluggish and for my leg muscles to be sore afterward. I am going to wrap my ankles in titanium or something.

Burnaby Lake: The Duck edition

This afternoon Jeff and I did a brisk walk around Burnaby Lake, only the second time I’ve been out there since the last run I did back in September. It was raining when we headed out but I figured my winter coat and cap would be sufficient.

The trail around the lake was about what I expected — mostly dry with puddles and pools of water around the edges in numerous spots. There was only one place where we had to skirt along the edge of the trail proper to avoid slopping through a pool of water like an over-eager eight year old. We kept up a good pace, too, finishing up with 10.11 km covered at an average pace of 5.8 km/hr and taking 1:47 to do it. This was almost 15 minutes faster than our previous walk there. Zoom zoom. A few hardy walkers and joggers were out but I only noticed one person giving their dog a good soak in the downpour.

Speaking of which, the relentless rain did not ease up at all. By the end the bottom third of my jeans had absorbed every bit of water around, my cap was almost but not quite soaked through (keeping my head dry, woo) and my winter coat did in fact get soaked through to the point that my t-shirt underneath was wet. Stupid rain. I know it’s dumb to complain about it here but we seem to be getting downpours every time we plan on doing something outdoors. At least if it was snow it would be fluffy and kind of neat.

More City of Heroes character shots

Here are a few more shots of some of my many City of Heroes characters.

Katanatron is a Katana/Ninjitsu stalker and has had many previous incarnations using different secondaries as a scrapper. Even though I have remade this character more often than most would change their socks, I’m confident this version is the one that will endure.

For now.

The previously linked Mint Laser, a Beam Rifle/Electric Manipulation blaster, now has a second more minty costume. Compare below!

 

And here’s an example of how ragdoll really isn’t working right in the game at the moment. That is one twisty torso.

 

Day 73 of 84

Yes, a mere 11 days to go to reach the vaunted 12 week mark of No Jogging For You!

I was thinking about this earlier today but away from a calculator and my manual math skills being such that I’m a bit lost once I run out of fingers, I didn’t know exactly how many days I had left, just that it was less than two weeks. The feeling that first came to mind once I pushed aside the attempt to add/subtract/long divide or whatever it was I needed to do, was not one on anticipation but trepidation.

There is a part of my math-challenged brain that very legitimately fears that my little test run on January 17th will result in that ankle (the stupid one) feeling sore after. I’d probably give up on running altogether if that happened.

I hope that doesn’t happen.

2012: The Year -or- Day 69 0f 84

After managing a couple of bike rides and a hike without collapsing under my own weight (now a pudgy 160 pounds, 15 over my goal of 145) I am more assured that my return to running won’t be an embarrassment or worse, an embarrassment with injury. It’s hard to believe there are just 15 days left until I have completed my enforced sabbatical from jogging.

I am still expecting a huge snowstorm on the first day out.

Meanwhile, my lower legs were notably sore after the 500 steps hike but the right ankle seems to have come though in good shape. Getting back into running regularly in 2012 is one of my Big Goals, so this is a good sign. I think.

I’ll know in 15 more days.