For today, I had no particular goal other than three basic things:
Run 10K
Go clockwise around the lake
Target around my usual 150 BPM
I achieved all of these things (my BPM was 151, which is pretty close!) and yet, somehow, I also had my fastest 10K in probably more than six years. My average pace was 5:39/km and my 3rd and 5th km came in at weirdly fast averages of 5:33 and 5:34/km.
I ponder over such a strong performance by thinking, “What was different?” The answer is: not much! A few things:
I logged just over 8 hours of sleep last night
Yesterday was a relatively low-impact day, with little exercise
I only ran a 5K on Monday
Instead of a bowl of Cheerios, I had a small glass of chocolate milk and a banana for lunch
I headed out later than usual, starting the run at 12:29 p.m.
Conditions were fairly mild (no rain, little wind, not especially cold)
My weight was down to its lowest of the month (162.1 pounds)
The only ones that really stand out to me are the full night of sleep and the later start. I have no idea if I can replicate today’s result, but since I didn’t actually push today (that 151 BPM) I guess we’ll find out soon enough!
I only had a couple of minor hitches during the run:
At the 5K mark a stitch threatened in my gut, but never really materialized
In the final km my left hip sent out a reminder, but it, too, didn’t amount to much
My left shin felt ever-so-slightly tender at the start of the run, but this went away as I warmed up
Overall, this was kind of kooky and unexpected, but nice. I’ll take it!
Stats:
Run 754Average pace: 5:39/km
Location: Burnaby Lake (CW)
Start: 12:29 p.m.
Distance: 10.04 km
Time: 56:45
Weather: Cloudy
Temp: 7ºC
Humidity: 80%
Wind: low to moderate
BPM: 151
Weight: 162.1
Total distance to date: 5600 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (272 km)
View from Cariboo Dam, pre-run. The snow is mostly gone, hooray.
I think this may have been my earliest run. I started at exactly 8:30 a.m. I didn’t have any particular goal, just to finish in under an hour, ideally. Which I did.
But it was obvious I was tired. I got up early this morning for reasons I won’t get into it and was cranky. I had breakfast and was out the door just a few minutes after the sun rose.
Along the river trail, I got consumed by my thoughts to a degree that hasn’t happened during a workout in quite some time–probably years. I was pretty much doing the opposite of what I should be doing on a run, getting stressed out and worked up.
I brought myself down, then went to the Jiffy John™, expecting to use the loo, but strangely I did not have to go, so I just started a clockwise run around the lake.
The trail had a few fringes of snow remaining, but was otherwise clear. I got off to a perhaps too-good start of 5:46/km, and that winded me. It took awhile to recover, but I ended nearly the same, at 5:48/km along the 10th km. My overall average was 5:56/km, a bit slow, particularly with the higher BPM of 155, but as mentioned, I was tired and stressed out. The run was really to work through the stress as much as the exercise.
In terms of issues, I did get one of those weird phantom pain flashes in my right hip in the 2nd km a few times, the kind that makes your leg twitch, as if it would buckle of the pain was worse. After a few hundred meters, this went away. Maybe I slept on it funny. I seem to sleep funny a lot.
I then had what I thought might be a UBE1Unexpected Bathroom Event with around 2 km to go, but it turned out to just be gas or something. It passed. Geddit??
Overall, not the worst run, not the best. I did three this week and no rain, so yay for that (but boo for the snow in the middle run).
Here’s to less stress, more rest and better runs (not the bathroom kind) next week.
Stats:
Run 752Average pace: 5:56/km
Location: Burnaby Lake (CW)
Start: 8:30 a.m.
Distance: 10.03 km
Time: 59:23
Weather: Cloudy
Temp: 3-5ºC
Humidity: 82%
Wind: low
BPM: 155
Weight: 163.9
Total distance to date: 5585 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (257 km)
Today’s run was kind of weird for a couple of reasons:
There was snow on the ground. I had not expected this after Monday’s run.
I had to pee–twice! I’ll later ask ChatGPT if the cold makes your bladder more sensitive. UPDATE: Here’s what ChatGPT said: “No, cold temperature does not affect the need to urinate. The sensation to urinate is controlled by the bladder filling and stretch receptors signalling to the brain. However, being in cold weather may make you feel the need to urinate more frequently due to the body trying to reduce heat loss by decreasing blood flow to the skin, which can cause a mild stimulation of the bladder.”
We received a dusting of snow yesterday, and I was hoping/expecting it would be pretty much gone by the time I went for my run today. And it is gone–from the roads and most sidewalks. But not from trails, where a thin patina remains. Fortunately, it’s above freezing now, so the snow hasn’t compacted and become crunchy, which made running on it possible.
Less fortunately, there’s just no way to get the same traction on snow, so even though I put in a similar effort (my BPM was 152, the same as Monday). ,y overall pace was 6:10/km, my slowest in quite some time. The only time I broke the 6:00/km mark was the final km at 5:56/km. That’s apparently when I finally figured out how to really move in the snow.
The first pit stop occurred just past the 1K mark, the second one just past the 7K mark, both happening near convenient and seldom-used side trails. No other issues presented themselves, though I can say the run just felt like more work today. The snow is marginally pretty, but it is pretty lousy to run in, really.
Hopefully it will be gone by Friday.
Clothing note: I wore three layers up top. With no real wind, I think two would have been fine for the run.
Here’s a bonus shot of the Avalon Trail, just after I finished the run:
Avalon Trail: The snows of Avalon.
Stats:
Run 751Average pace: 6:10/km
Location: Burnaby Lake (CCW)
Start: 10:24 a.m.
Distance: 10.03 km
Time: 1:01:51
Weather: Cloudy
Temp: 3ºC
Humidity: 93%
Wind: low
BPM: 152
Weight: 164.6
Total distance to date: 5575 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (247 km)
I wore three layers up top and my running pants and did not feel overdressed at all.
It also stayed below freezing for the entire run, starting at -3C and only warming up slightly over the course of my jog.
Despite the frosty conditions (I earned the Frosty badge on my Garmin Forerunner for my first sub-freezing walk), I didn’t experience any issues during the run. At first, I didn’t pay much attention to my BPM, just going with what felt right and assuming that it might track a little higher due to the cold. It did, but only by a very minor amount, coming in at 152 BPM and a pace of 5:56/km, which equals Friday’s pace when it was 11 degrees warmer.
The only real complication was the cold tends to agitate my WSB (World’s Smallest Bladder) and midway past the 7K mark, I approached the turnoff to Phillips Point and thought, “Hmm, Phillips Point or PP as one might call it. Pee pee…” and made a slight detour to heed nature’s call. I had a very nice view of the lake for the short time I was there.
In terms of traffic, my early start meant I encountered some other early risers, including two small groups of runners, all of them bundled to the hilt. The one wrinkles was a woman walking a black poodle about the size of a small horse and that was off-leash. It kind of got in my way and she said, “Sorry” but it would have been better if the dog had just been on leash and under proper control.
Still, it was a good start to the week, and while I can’t say I’m crazy about running in the cold, it went about as well as could be expected.
Stats:
Run 750Average pace: 5:56/km
Location: Burnaby Lake (CW)
Start: 9:19 a.m.
Distance: 10.03 km
Time: 59:31
Weather: Sunny
Temp: -3ºC
Humidity: 63%
Wind: low
BPM: 152
Weight: 163.5
Total distance to date: 5565 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (237 km)
Today’s run brings me to an official™ tracked total of 5555 km. Easy to remember!
The titular target was hitting an average heart rate of 150 BPM, which I did! This happened in a way that was kind of a fluke:
I had no weird spikes that would skew the average higher
I had some sections of the run where my BPM was surprisingly low, like 141 (I swear I was not lollygagging)
I had to stop to heed nature’s call between the 5th and 6th km. This allowed my heart to recover a little, also bringing down my average heart rate
Still, I’ll take it!
Again, no issues today. I was going to wear my long t-shirt and a base layer but stepped outside, decided it felt cold, and swapped to my windbreaker. I think if I could teleport to the lake, I’d be fine with the t-shirt, but the walk there can be quite cool. I didn’t feel overdressed in the jacket, but I probably need a new one. This one is about a size too small (it’s too short, not that I’m too girthy for it).
As mentioned, despite being 8C and little wind being present, it felt somehow colder and clammier. The sky was gloomy, but the “we promise, no rain” forecast stayed true. I’d say the Friday crowd was down a bit, and most people were fairly bundled up.
Overall, though, another good run.
Stats:
Run 749Average pace: 5:56/km
Location: Burnaby Lake (CCW)
Start: 12:07 p.m.
Distance: 10.03 km
Time: 59:34
Weather: Cloudy
Temp: 8ºC
Humidity: 91%
Wind: low
BPM: 150
Weight: 163.1
Total distance to date: 5555 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (227 km)
After skipping Monday’s run, I was eager(ish) to get out today. I checked the weather forecast and it said 5C and cloudy. I checked it again, because outside it looked like it had been raining recently. The forecast literally said 0% chance of precipitation. “You better not be wrong!” I told the weather app. The weather app said nothing in response.
But it was right. It didn’t rain. I wore my windbreaker jacket and Nike shirt and actually feel that two layers (long sleeve and sleeveless) would have been fine.
They are digging up right around the part of East Columbia Street where I cross to get to the river trail, part of my 4 km walk to the lake. There’s no real alternate route without making a very long diversion, so the construction is a bit annoying. On the other hand, they had flag people on the road right at the entrance to the river trail and they actually stopped traffic to let me cross. I felt a tiny bit special!
I ran clockwise, not realizing I had done so last time, but no big deal. It’s not like my body will forget how to turn to the left after two cockwise runs. If it does, I will report so after Friday’s run. I again aimed at an average BPM of 150 or so, and came pretty close at 152. My pace improved slightly to 5:53/km, but the Forerunner said I needed 73 hours to recover. I may have to fudge that a little.
During the third km, my BPM started climbing steadily again and I still have no idea why. It peaked at 171, I adjusted my pace slightly (I was never running “fast”) and it shortly dropped back down to the low 150s. Is the heart rate monitor being goofy? Is my heart being goofy? Replacing the Forerunner is a lot simpler than replacing the latter. Will see if this happens again.
Other than this glitch, no issues at all. Everything worked as intended. I even passed not one, but THREE different runners. Granted, the first one looked pretty old (good for him being out and running!), another was running with a dog and had actually paused when I passed her on the bridge at Deer Lake Brook, and the third was probably the only one close-ish to my age and was merely moving at a slower pace, not like dying or anything, so that one almost counted.
Still, passing other runners is rare and it secretly delights me.
Overall, another solid effort to start off the new year.
Stats:
Run 748Average pace: 5:53/km
Location: Burnaby Lake (CW)
Start: 10:23 a.m.
Distance: 10.03 km
Time: 59:04
Weather: Cloudy
Temp: 5ºC
Humidity: 94%
Wind: low
BPM: 152
Weight: 163.2
Total distance to date: 5545 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (217 km)
Today the plan was another Mellow Run™ and that is what I did!
First, I had to face a potential UBB (Unplanned Bathroom Break), but fortunately I got to the Jiffy John in time, and it was not occupied. The number of times it is occupied in the summer months may surprise you.
After taking care of business, I backed up all the way to the south side of the dam and started my run clockwise. Despite being a Friday, I didn’t encounter a lot of other runners, though a few people were out walking. Weather-wise, it was a bit chilly, but the clouds gave way to partly sunny skies about halfway through the run.
The “strobing” effect the sun produces in the winter when jogging along the Cottonwood Trail was not an issue today, thanks to my overall slower pace. It turns out that all you need to do is not run as fast, and the flicking light doesn’t flick as much. Who knew? Probably most people. And now I do, too!
No real complications on this run. Stamina-wise I felt pretty good, though my legs felt a wee bit tired by about the mid-point. I worked through it and the back half of the run felt like it went by pretty quickly. Probably the biggest complication came when I tried to adjust the music playback through the Garmin Forerunner. I pressed the lower right button (wrong) and this seemed to set an interval? I clicked a few more times, hoping to cancel (this is normally the “back” button) and set a whole bunch of intervals. What this meant is that while my run was still being tracked, it was no longer alerting me at 1 km intervals as it normally would. I felt kind of dumb for trying to do something when I obviously did not recall how. Let this be a lesson, kids. Runs are no place for experiments with your technology!
Anyway, I hot pretty close to my target BPM of 150, coming in at 151 and a perfectly fine pace of 5:57/km. It even said I should be ready to go by Monday, which is when I will be running next!
Stats:
Run 747Average pace: 5:57/km
Location: Burnaby Lake (CW)
Start: 11:50 a.m.
Distance: 10.01 km
Time: 59:36
Weather: Partly sunny
Temp: 5-6ºC
Humidity: 92%
Wind: low
BPM: 151
Weight: 162.2
Total distance to date: 5535 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (207 km)
Another run in The Rains, though it eased up to more of a sprinkle for the last two km, at least.
It was also a bit chillier at 6C, but I found I didn’t need to tuck my hands in at the start to keep them warm.
As for puddles, they were legion. The trail around the athletic fields was a series of equally bad choices. I went onto the field but it was so sodden it made no difference. My feet got wet.
I once again chose to keep a more moderate pace and finished slightly faster than Friday, but without the silly turboboost at the end, because this time no one passed me. In fact, I didn’t see anyone else out running, just a few people walking, some with dogs, some without. The trail was the lightest I’ve seen in some time, which is not surprising given how poopy the weather was.
In the final km, the left hip said hi, but that was all. The shins also seemed to hold up fine when I was dishing out the most punishment when going up or downhill. My pace varied quite a bit. My start was a bit sluggish, as I felt tired after a lousy night of sleep, with the second km coming in at 6:04/km, but by the Cottonwood Trail I had both eased my pace and cruised to a pace of 5:46/km. I ended with 5:55/km, which is perfectly fine. BPM ticked up slightly to 153, also fine.
I also figured out what the cryptic 4.02 alerts are, as they do indeed come up at the 4 and 8K marks. Why, you might ask? Isn’t 4K kind of random? It is! Until you convert to imperial, where it comes out as 2.5 miles, which may be one of the standard intervals. Why it would get converted to metric and shown to me when I’m running 5 or 10K runs, I don’t know, but at least I know what it is now. Maybe I can turn it off.
Overall, a perfectly cromulent run. I am hoping the next one will be a bit drier, but…
Stats:
Run 745Average pace: 5:55/km
Location: Burnaby Lake (CCW)
Start: 9:51 a.m.
Distance: 10.04 km
Time: 59:25
Weather: Rain
Temp: 6ºC
Humidity: 97%
Wind: low
BPM: 153
Weight: 163.4
Total distance to date: 5520 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (192 km)
Soggy view from Cariboo Dam, post-run. Time 9:49 a.m.
I dressed for rain (rain jacket) and that came in handy, as after some intermittent showers for the first four km, The Rains descended, and it poured for the rest of the run, and rained on the walk home. It’s raining now as I type this. But it was also super mild at 10C, which is well above normal.
Today I had only one goal. Well, two goals:
Avoid big puddles
Run at a slower pace, trying to stick closer to 150 BPM
On the first part, this became trickier as the run progressed and when I got to the athletic fields I cut a wide berth around the floody parts of the trail, successfully keeping my feet relatively dry.
On the latter, I came pretty close, with a pace of 152 BPM. I did go a bit faster in the latter half and again in the last km, but there were other times when I let my pace drop as low as 147.
The shins again felt a little tender to start, but held up fine. I think as long as I avoid excessive turbo mode, I’ll be good. Plus, I now have at least two days of recovery (one day less than my Garmin Forerunner recommends).
As for the giants, there was one. At about 3 km remaining, I suddenly had someone whiz by me, a man dressed in black shorts, short and cap. Not the ghost of Johnny Cash, but a runner probably less than half my age and probably about 12 feet tall. He was moving pretty good on those freakishly long legs. I thought of playing catch-up, but there was no way it was going to happen unless I magically transferred into my 30-year-old body and let’s face it, 30-year-old me was actually in worse shape than the current version of me. I ended up having him pass me again, but in the opposite direction–on the river trail. I’m going to imagine he just ran full speed for the entire day, doing a few dozen loops around the lake and general area.
And then it happened again! A young couple with good hips passed me on the final km, on the Conifer Loop. They didn’t seem as fast as the hill giant, so I did make an attempt to keep pace, but a few things occurred to me:
This was not keeping my BPM down. In fact, it climbed to 160.
I was nearly at the end of a 10K run. I’m pretty sure they were not.
We’ll see if they’re still doing this when they’re 58!
So as much as it pains me to have other, faster runners go by me, I let them go. I still ended with a pace of 5:57/km, which is fine for what I was setting out to do, and conditions were not great, so overall I’m pretty satisfied with the results.
Also, a lot more people than expected were out walking in pretty awful weather, including a pair of women who each had a pair of walking sticks and remained unmoved when I called out, “Behind you!” as I approached them. I ended up running off the trail to get around them. I have no idea how they could not have heard me. Maybe I am being deafist, though. Perhaps they literally could not hear! I still shot them a dirty look from further up, as I rounded a corner. I’ll assume their eyesight is as good as their hearing.
Also of note, this was my earliest run in a long time, perhaps ever! I headed out early for a coupler of reasons:
Vain hope to beat the rain. This only semi-worked.
I was up early due to noisy neighbours, so why not turn lemon into lemonade? Or something like that.
I was back by 10:30, which is earlier than I head out on some days. I actually was outside before the sun was even up (if you could have seen the sun). It was kind of neat!
Stats:
Run 744Average pace: 5:57/km
Location: Burnaby Lake (CW)
Start: 8:44 a.m.
Distance: 10.04 km
Time: 59:43
Weather: Rain
Temp: 10ºC
Humidity: 94%
Wind: low
BPM: 152
Weight: 163.4
Total distance to date: 5510 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (182 km)
For the first time in so long I can’t remember, I decided to bypass all three side trails:
Spruce Loop
Conifer Loop
Piper Mill Trail
This meant I’d do a “shorter” run and also hit my milestones much closer to the trail markers. In fact, I passed the 7K marker at the exact moment I hit 7 km. It felt weird!
The most notable thing about today’s run (other than lucking out and missing the rain entirely, which started about 15 minutes after I got back home), is speed. The side trails are a lot twistier, narrower and hillier than the main trail and perhaps because of this, I did the opposite of what I intended and instead of starting the week with a modest outing, I went all hells bells and by the third km I was feeling tired, which is something that, if it happens, doesn’t occur until maybe the 7th km or so. I confirmed by BPM were high, made an effort to slow on the Cottonwood Trail and managed to bring my BPM down without my pace falling down as well.
I still ended up setting Garmin records for faster 1K, 5K and 10K, plus had my best 10K pace since 2017 at 5:45/km. No real issues during the run, unlike the hip warning of Friday. This time, the watch only suggested 72 hours to recover, instead of 96!
It was cool and, in fact, it felt clammy enough leaving the building that I came back and swapped my dual layers for the long-sleeved shirt and running jacket. It was fine. It felt colder on the way to the river than at the river or lake, as a bit of breeze was blowing. The lake was as calm as ever.
Overall, an unintentionally good start to the week. For Wednesday, I plan on actually easing up for real and will resume running the side trails.
Stats:
Run 742Average pace: 5:45/km
Location: Burnaby Lake (CCW)
Start: 9:43 a.m.
Distance: 10.03 km
Time: 58:53
Weather: Cloudy
Temp: 6-7ºC
Humidity: 72%
Wind: low
BPM: 155
Weight: 162.6
Total distance to date: 5495 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (167 km)
My goal today was to actually make myself slow down and run at a more moderate pace. On Wednesday, my Garmin Forerunner told me I needed 96 hours of recovery time from my run, and I was all, “You’re not my mom!” but still, I thought it wise to pull back. And when I saw my BPM briefly spike around 170 at the 4K mark, I put on the brakes, then kept a steady, slower pace going forward (my overall BPM was 154, which is fine). My overall pace was still 5:56/km, which is perfectly cromulent.
I didn’t experience any issues until the last km, when my trick hip made a brief appearance. I suspect this has to do with how I sometimes sit at my computer desk and will make adjustments. It didn’t have any effect overall on the run, other than as a tiny red flag.
Weather-wise, I was hoping to beat the rain and mostly did. It showered a little, but for probably less than 10 minutes overall. I wore the two layers/shorts combo and again this was fine. It was much milder today–already 8C when I started, and the difference in temperature was noticeable.
Altogether, a nice conclusion for the week.
Stats:
Run 741Average pace: 5:56/km
Location: Burnaby Lake (CW)
Start: 10:05 a.m.
Distance: 10.03 km
Time: 58:53
Weather: Cloudy, intermittent showers
Temp: 8-9ºC
Humidity: 87%
Wind: low
BPM: 154
Weight: 163.2
Total distance to date: 5485 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (157 km)
With the weather being sunny (woo), I set out to do my first 10K in a few weeks. While there was a bit of a chilly breeze on the walk to the lake, it was quiet once I got there.
For clothing, I wore shorts and two layers up top. This was sufficient.
I set out and, just to be different, opted to skip the first two side trails, the Spruce and Conifer Loops. Before I made it to the 1K marker, I passed four other runners, which may be the densest ratio of other joggers I’ve ever seen (extrapolate that over my run and that would have been 40 other runners). None of them were running together, making it even weirder.
This wasn’t the only people-based weirdness, though. On at least three occasions I had two people walking ahead of me who were utterly unaware of my approach–even after I warned them verbally. Multiple times.
“Behind you!” No reaction.
“Behind you!” Still no reaction. Getting very close now.
“Excuse me!” No reaction.
“Coming through!” At this point I have to actually put on the brakes to avoid collision–this particular incident was on one of the boardwalks and there is literally no room to run around. The guy on the left fairly leapt out of his skin at my last warning and practically hopped out of the way. his friend said something funny, but I couldn’t make it out.
This happened several other times, where repeated warnings produced no reaction at all. I’m not sure how some people–especially when they’re with someone else, so clearly not lost in their own thoughts–can become so utterly oblivious to their environment when walking outdoors. What if I had been a hungry bear? A hungry jogging bear.
As for the parts where I was able to run without having to duck around others, it went well. No issues at all, and though I never felt tired, the last few km I could already feel my leg muscles reminding me that’s what a 10K run feels like.
I intended to make this an easy, mellow kind-of run, but instead just ran like I normally do and ended with a pace of 5:46/km, which is my fastest 10K in quite a long time. The Garmin app bestowed me with badges for fastest 1K, 5K and 10K. I like badges.
Post-workout, the Forerunner advised 96 hours to recover, which is twice as long as I would normally wait for my next run. I’ll mull its advice.
Overall, a good run and a nice return to 10K.
Stats:
Run 740Average pace: 5:46/km
Location: Burnaby Lake (CCW)
Start: 10:02 a.m.
Distance: 10.03 km
Time: 57:51
Weather: Sunny
Temp: 4-6ºC
Humidity: 79%
Wind: low
BPM: 154
Weight: 165.5
Total distance to date: 5475 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (147 km)
