After being prompted to update Adobe Flash Player (this is the patch that makes it fun slightly more secure), the Adobe website redirected me to this page:
You know, I just can’t say if I am interested in this product. Seems a little spartan.
Run 344
Average pace: 5:18/km
Location: Burnaby Lake (CCW)
Ran Spruce and Conifer Loops
Distance: 10.03 km
Weather: Sunny, very humid
Temp: 18-24ºC
Wind: nil
Calories burned: 772
Total distance to date: 2887
Conditions were nearly identical today vs. Friday except it was sunny, which meant it warmed up more over the course of the run. Humidity was very high again, starting around 85% and I sweated copiously as I am wont to do in these conditions.
I didn’t wilt quite as much, though, and managed to shave off two seconds, making my average pace a slow-but-still-improved 5:18/km. Another nice aspect was no weird pain or other glitches. I did begin flagging around the 8K mark but picked up nicely in the last km, finishing strongly. Weirdly, my third km was my fastest at 5:10 vs. 5:12 for both the first and second km. If it hadn’t been so muggy I probably could have turned in a much better time but alas.
After the run I saw what I’m pretty sure was the same coyote in the same spot along the Brunette River trail. He was on the other side of the fence this time and saw my approach so nimbly bounded…a short distance back. Then he turned and watched, with his head sticking up above the wild grass, as I walked back. Then he disappeared off into his coyote house or whatever it is they live in. He seems to have taken up residence, which is odd given the location is fairly well-traveled by walkers, joggers, park workers and CN employees. Maybe he wants to be adopted.
This is the lead-in to a news story on Ebola from the CBC News website:
Liberian officials fear Ebola could soon spread through the capital’s largest slum after residents raided a quarantine centre for suspected patients and took items including blood-stained sheets and mattresses.
Living in a slum sucks. Living in a slum where your neighbor has lifted blood-stained sheets and mattresses from an Ebola quarantine center probably does not improve things.
It will be interesting/terrifying to see how far Ebola has spread through Africa (and the world?) a year from now. Currently there is no cure for it, which is why it’s the go-to virus for a plague movie. Which we may now be living in.
Run 343
Average pace: 5:20/km
Location: Burnaby Lake (CW)
Ran Spruce and Conifer Loops
Distance: 10.03 km
Weather: Cloudy, very humid
Temp: 18-21ºC
Wind: nil
Calories burned: 771
Total distance to date: 2877
The threat of rain loomed over today’s run but as I headed out the sky brightened and the sun even made a brief appearance midway through the run. That was probably the highlight.
I noticed immediately upon stepping outside at 8 a.m. that it was a tad muggy. It turned out the humidity was over 80%. Today was a textbook example of the olde expression “it’s the heat, not the humidity” as the temperature for the run was a perfectly reasonable 18-21ºC.
For the first km it was fine and without the sky dumping great amounts of water on me, my pace was actually two seconds faster–5:04 vs 5:06/km. My fate was written in the next split, though, when my pace drooped an impressive 5%, to 5:17/km, five seconds slower than the previous run’s split. This doomed me to an overall slower average pace of 5:20/km, a disappointing way to end the week but considering I was jogging through liquid air, perhaps not too bad.
I had an amazing four separate encounters with one of those two-seater vehicles the park workers tool around the trails in. I passed it near the start of the run as the woman was placing back a pole she had removed to give the vehicle access to the Avalon Trail. Shortly after doing this she caught up to me, I moved aside and let her pass.
A km or two later and she came rolling up behind me again, having ventured off to the Freeway Trail before looping back to the trail I was on. I again let her pass as running ahead of her would have required bionic legs or something. Weirdly the third time she managed to be ahead of me but the fourth time I again managed to come out ahead of her and this time was headed toward the second boardwalk. I assumed she would not try to bring the vehicle on it, as it’s not really designed for vehicles. It still felt like a low-rent version of Duel.
Other than the stupid amount if humidity, the only other things of note on the run were:
Having seen my times go the wrong way this week, I am hoping next week is a) drier and b) drier.
Run 342
Average pace: 5:18/km
Location: Burnaby Lake (CCW)
Ran Spruce and Conifer Loops
Distance: 10.04 km
Weather: Heavy rain
Temp: 18-17ºC
Wind: light
Calories burned: 772
Total distance to date: 2867
I dedicate the following songs to today’s run:
Here Comes the Rain Again
Raindrops Keep Falling on my Head
The Rain is Falling
And of course:
Goodbye Blue Sky
I spent an hour this morning trying to out-wait the rain before giving up, going out and getting drenched. The light rain changed to a heavy rain well before I got to the lake and by the end of the run my shirt and shorts were clinging to me like very clingy things and it felt like I had picked up an extra ten pounds from the weight of the water in them.
I ended up a few seconds slower than the previous run, coming in at a pace of 5:18/km. This was likely due to the extra navigation required to maneuver around the copious number of puddles that grew even as I made my way around the lake. At several points the puddles were more pools than I just had to plow through.
I did experience a minute or so of light pain in a muscle somewhere between the left calf and knee but it appeared suddenly and left the same way. The legs felt fine afterward.
The lower temperature–it actually got cooler as I ran–meant I had enough energy to pick up the pace for a strong finish, which was nice to see.
A surprising number of people were out walking the loop, particularly along the Cottonwood Trail and near the start of the Avalon Trail. Regulars, perhaps. It was somewhat annoying because they all had giant umbrellas that effectively blocked any easy way to pass by. The roar of the rain also meant they were oblivious to my approach. I managed to avoid going in the ditch, though.
I also saw about half a dozen dedicated runners getting soaked to their collective hineys. Most were dressed like me in shorts and t-shirts but one was wearing a jacket. That sounds sensible for a run in heavy rain but at 17-18ºC it wasn’t cold so he probably ended up extra sweaty underneath. Kind of a lose-lose situation on a day like this, really.
Here’s hoping Friday’s run is a wee bit drier.
Run 341
Average pace: 5:14/km
Location: Burnaby Lake (CW)
Ran Spruce and Conifer Loops
Distance: 10.03 km
Weather: Mainly sunny, some high cloud
Temp: 16-26ºC
Wind: nil to light
Calories burned: 771
Total distance to date: 2857
Another early start to beat the heat and with the high forecast at a sizzling 36ºC I had plenty of motivation to get out there before the rubber started melting on the soles of my runners.
I had a strong start and this had me hopeful early on as I ran clockwise through the nicely shady Avalon trail. I kept up a good pace right through to the 5K mark. A dip at the 6K mark can be attributed to two factors: a stitch that was threatening (but never kicked in, fortunately) and the fact that this also coincided with one of the few uphill stretches of the run, just past Still Creek, ascending toward the Cottonwood trail.
At this point my pace settled in at a slightly slower level. The temperature, much like last Monday, was rising very rapidly by this point and the last few km I was beginning to tire, enough so that I couldn’t rally for the last 400 m push.
I did end up with an overall pace of 5:14/km, a full nine seconds better than the previous run and edging closer to my 5K times, so I am pleased overall with the results.
The weather this week appears to be very unsettled, with lower temperatures and the possibility of thunderstorms or good old-fashioned rain. Our Africa Hot summer may be winding down at last.
Bonus coyote sighting: I forgot to mention a few runs back I encountered not one but two gold and black snakes doing that slithering thing across the trail. The first had already crossed and was already in the grass (just like a snake). The second was only making his way across and actually seemed a bit sluggish, like he was feeling lazy. Can snakes feel lazy? Anyway, the point is there are animals out and aboot now.
This was made even more explicit as I walked back along the Brunette River trail. I spotted a dog walking along the trail ahead of me and saw no sign of any owner. The dog also seemed to be walking not like a dog. It’s hard to describe. A moment later I realized it was a coyote, about the size of a medium dog. I knew the exact moment it detected my presence because it suddenly started trotting toward the fence and slipped into the restoration area. It emerged atop a large upturned stump and watched warily as I passed by. I smiled at it. It probably thought I was an idiot.
After getting a safe distance past it got off the stump and disappeared off to do whatever coyotes do. Hunt lazy snakes, maybe.
It looked a bit like this one:
Run 340
Average pace: 5:23/km
Location: Burnaby Lake (CCW)
Ran Spruce and Conifer Loops
Distance: 10.03 km
Weather: Mainly sunny, some high cloud
Temp: 15-20ºC
Wind: nil to light
Calories burned: 772
Total distance to date: 2847
My goal today was to simply improve on Wednesday’s time and I did. Woo! My average pace was 5:23/km, still slower overall but five seconds better than my previous pace.
I ran counter-clockwise and skipped the Piper Mill Trail, as I knew I’d still finish well before reaching my starting point. Speaking of optional trails, yesterday I used the GPS-enabled RunKeeper app on my iPhone to do an exact circuit of my usual run loop at the lake and it came out to 10.5 km. This was even a little farther than my actual run route because I will normally start on one side of the dam and finish on the other. This means that running the three optional trails appears to be adding very little to my total run distance, perhaps only about 200 m or so. I’ll probably stick to them because the side trails tend to be a bit cooler and less traveled.
I didn’t encounter any issues during the run. As with the previous runs, the left foot felt a bit sore on the walk home afterward but was fine for the run itself. No stitches, cramps or other ailments came up.
My pace was probably helped by the coolest temperatures of the week, starting at 15ºC and rising only to 20ºC by the end. It actually felt a lot warmer when I got home to find the condo 25ºC with the AC running.
And with my first 30K week of running in a very long time behind me, I now take two days to rest and recover.
Run 339
Average pace: 5:28/km
Location: Burnaby Lake (CW)
Ran Spruce Loop, Conifer Loop and Piper Mill Trail
Distance: 10.03 km
Weather: Mainly sunny, some high cloud
Temp: 18-21ºC
Wind: nil to light
Calories burned: 771
Total distance to date: 2837
Today’s run was set up the same as Monday’s–same time, same direction. And the result? Almost identical, oddly enough. My average pace was 5:28/km, one whole second better than the prior run (and eight seconds faster in total: 54:54 vs. 55:02). Helping me achieve this tremendous speed improvement were slightly cooler temperatures and some high cloud that conveniently blotted out the sun on many of the exposed areas of the trail.
Other than that, it was pretty much a repeat of yesterday with a few kinks ironed out. I could feel a stitch threaten about the same point but it never materialized, and my feet and hip both held up nicely, especially considering I’ve walked about 60 km over the past five days alongside the two runs. The leg muscles are a little sore but that’s to be expected. My left foot was also a bit sore on the walk home but it was more an irritant than anything. I’m 99% convinced my foot issues were mainly due to the tight fit of the Adidas shoes.
Onward to Friday and hopefully the beginning of regaining some actual form. These times kind of suck.
Run 338
Average pace: 5:29/km
Location: Burnaby Lake (CW)
Ran Spruce Loop, Conifer Loop and Piper Mill Trail
Distance: 10.03 km
Weather: Sunny
Temp: 16-26ºC
Wind: nil to light
Calories burned: 771
Total distance to date: 2827
This was the earliest I’ve headed out on a run, taking advantage of my vacation time to skip sleeping in and run lots instead.
I headed out shortly before 8 a.m. and officially started my run at 8:33 a.m. The temperature was showing around 16ºC when I left, though it was probably a bit warmer by the time I started, and was up to 26ºC (!) when I finished, though it was perhaps a degree or two lower given how rapidly it was rising.
Still, it was noticeably cooler on the run–not actually cool, mind you, just cooler than the sweltering jungle-like heat that has persisted for such an unusually long time. I actually saw dew on shaded grass!
I started out clockwise and was perhaps not surprised to encounter many other joggers and walkers taking advantage of the early morning temperature. It seemed a bad omen when I encountered a cyclist right at the start but I spotted no others after that and apart from someone smoking (this seems inevitable once they post the “Fire Danger – No Smoking” signs, everyone else was being polite and such.
I could tell I was slower from the start but my objective today was not to break any land speed records, but to simply complete a full loop of the lake, something I hadn’t done since July 6–almost a full month ago. I was partly successful in that I did 10K and could have kept going but given my slower pace, the loop would have ended a bit shy of the 11K mark and I like even numbers so 10K it was.
If my pace improves even a small amount for the next run I should be able to so a full 11K.
Other than the slow pace of 5:29/km–and that was proportionally faster than my last 5K–the body held up fairly well. My left foot and hip both behaved and I only felt a slight stitch in my side for a few km toward the end. It affected my pace but probably not by more than a few seconds and wasn’t entirely unexpected given how long it’s been since I’ve done a full run.
Still, this leaves me confident that I can manage at least the same if not better on Wednesday. We shall see.
Run 337
Average pace: 5:22/km
Location: Burnaby Lake (CCW)
Ran Spruce Loop, Conifer Loop and Piper Mill Trail
Distance: 2.53 km
Weather: Sunny and very muggy
Temp: 31ºC
Wind: nil to light
Calories burned: 195
I thought I had my salvation with me for this run–a water bottle, woo! I tried using it with the included belt but the belt just felt too weird and bulky so I ended up just carrying the bottle. It wasn’t a big bother, I just switched off hands occasionally. As a bonus, each hand I switched from suddenly felt much lighter.
But having the water bottle ended up not helping because unlike Tuesday’s run, this one was much more humid, so I wasn’t drying out the same way. Instead I was sweating out my own body weight in, uh, sweat. It was so muggy and hot that I began to feel a little nauseous about 2 km in and decided to pull the plug at the halfway mark and walk the rest of the way.
Of the summers I’ve been jogging, this has been the Africa hot-iest by far. But with three weeks of vacation ahead I can now start running in the morning before the earth is fully baked. I’m hoping it makes for a welcome change.
Run 336
Average pace: 5:27/km
Location: Burnaby Lake (CCW)
Ran Spruce Loop, Conifer Loop (2) and Piper Mill Trail
Distance: 5.03 km
Weather: Sunny and very muggy
Temp: 27ºC
Wind: light
Calories burned: 387
Total distance to date: 2814
It was 27ºC when I headed out on tonight’s run. Warmer than I’d like but not as warm as some previous runs. I was hoping it would be semi-tolerable. I wore my New Balance MT110 minimalist shoes for the first time in a long time, to see if the extra room helped my accursed left foot.
The good news is I finished the run without fainting, throwing up or spontaneously exploding.
The other good news is the MT110s were fine. My foot started to feel a little sore after the run but only a little. I remember why I like minimalist shoes. They’re light, flexible and provide a firmer, more natural grip on the trail. I’ll keep wearing them for now.
The best news of all: the laces never came untied!
The bad news: this was the most uncomfortable run I’ve had all year. It was very warm but worse, very muggy. This is in part due to the time of day–between 5 and 6 p.m. the sun is low and the earth is fully baked, yet to to cool off for the evening. The wind also tends to die down late afternoon. I was sweating like crazy, my mouth was parched, my stamina was sucked away over the course of the 5 km like I had a vampire hanging off my neck the entire time. While km to km my time didn’t drop drastically (in the usual 2-3% range) I started out slow (5:14 for the first km) and added 4-8 seconds each km, ending with a dismal pace of 5:27/km.
This time it definitely wasn’t the equipment, it was all me. I almost packed it in at the 3K mark but pressed on, even as I felt queasy from the heat. I even managed a minor uptick in speed for the last 400 m.
If conditions are the same on Thursday I am taking water with me, even if I’m forced to wear one of those giant foam hats with the beer cans on the sides. Except using beer would probably not be a good idea.
On a scale of one to five collapsed joggers, I rate tonight’s jog four out of five collapsed joggers.
Apparently some pernicious low-lying clouds were passing over my hometown of Duncan, BC when the satellite photos used by Google maps were taken, because the whole town is covered in what looks like a white film, regardless of zoom level:
I discovered this when checking out a news story about a small plane crash on a golf course near the Cassidy airport south of Nanaimo. Whenever I check something on Google maps I always end up checking other places. I think Google wants this to happen because in some way they monetize this. Perhaps I should be booking a hotel on the island right now or something.