5K

I talked myself out of doing a short loop at the lake and doing a full loop instead, though still only 5K for the running part.

It was the chilliest run of fall yet, starting at 6°C and rising only one degree by the end. I wore two layers, but swapped out my regular t-shirt for a long-sleeved one. In the end I think I was a bit overdressed–not for the walk to the lake, but for the actual run and then the walk back. Noted for next time. The humidity was high and didn’t budge during the run, which may have also factored in.

Bonus: you don’t have to wait for the water in the fountain to get cold. The fountains are still working.

At the end of the first km, I felt comfy, but my Performance Condition was a mere -1. Also, my pace was 6:05/km. I was running in grandpa mode–and continued to do so for the next two km. Technically it may have been the next three because the watch reported the 4th km as 5:59/km but the post-report rounded it up to 6:00/km. I did some math, which is probably dangerous for me when running, and figured if I put on the gas for the final km, I might manage to still get an overall pace under six minutes–and I did!

I came in at 5:38/km for the last lap, which gave me an overall average of 5:58/km.

I didn’t have any issues at all during the run, so I can’t explain the slow start, other than it was cold and maybe it just took me some time to literally warm up. The run was fine otherwise.

For some reason, nearly every dog owner had their dog (or multiple dogs) off-leash today, which is unusual for Burnaby Lake. Boo to them, I say. The owners, not the dogs, who were relatively well-behaved.

Also, post-run I saw two Douglass squirrels chirping at each, and saw some Steller’s Jays and a nuthatch bouncing about grabbing seed. In all, a good start to the week.

Stats:

Run 1,082
Average pace: 5:58/km
Training status: Maintaining
Performance Condition: -1
Location: Burnaby Lake (CW)
Start: 9:55 a.m.
Distance: 5.03 km
Time: 30:02
Weather: Mostly sunny
Temp: 6–7°C
Humidity: 88%
Wind: low
BPM: 147
Weight: 171.4 pounds
Total distance to date: 7,210 km
Devices: Garmin Forerunner 265, Samsung Galaxy S26, AirPods (3rd generation)
Shoes: Scarpa Golden Gate ATR 2 (190/387/577)

Music: Shuffle play

Conditions today were a bit warmer and less humid than Wednesday. The net effect was not much difference–the real change was post-run when it started to shower and got a bit chilly. The run started out sunny and got increasingly cloudy, but remained nice ‘n dry.

I started out at the dam today, in order to reduce the overall length of the walk back home. The only downside: fewer photos of Still Creek after the run. Worth the trade.

Starting out, I felt a bit sluggish but my pace was actually 5:51/km, and my performance condition was +4, both pretty good! However, I still dipped to 5:58/km for the second lap. Undeterred, but with a pleading bladder, I hit the 2K mark then diverted to the closed-for-the-season Nature House and its washrooms, because the Jiffy John® by my usual starting spot was being serviced. I stopped long enough to hydrate (a drink from the fountain) and, uh, dehydrate (by using the loo). This allowed my heart rate to drop to 116 or so, which somehow allowed me to get a pace of 5:39/km for lap 3. Yowza,

I finished with 5:46/5:44 for the 4th and 5th lap, and an overall pace of 5:48/km, with a BPM of 148. This is my best pace, post-surgery, so yay for that.

October is also the first month where my average pace dropped below 6:00 minutes, to 5:54.

My left knee felt a little hinky for a few minutes, like everything wasn’t quite locked in, but it sorted itself out. I’ll probably have the knee looked at eventually. The knee did not slow me down, obviously, and near the 4K mark I spotted a runner ahead of me. For a few moments I couldn’t tell if they were approaching or moving away, then they started getting closer–but it was because I was catching up, ho ho! I wondered if I might eventually pass then before finishing the run and very nearly did–but the guy stopped his run and started walking back toward me just moments before I would have passed. He looked like he was about 40 years younger. We gave each other a little jogger’s nod as we passed, me running and him walking.

The trail was relatively quiet, otherwise.

And it was a nice way to end the week.

Stats:

Run 1,081
Average pace: 5:48/km
Training status: Maintaining
Performance Condition: +4
Location: Burnaby Lake (CCW)
Start: 11:17 a.m.
Distance: 5.03 km
Time: 29:09
Weather: Cloudy, some sun
Temp: 9–11°C
Humidity: 79–72%
Wind: low
BPM: 148
Weight: 172.5 pounds
Total distance to date: 7,205 km
Devices: Garmin Forerunner 265, Samsung Galaxy S26, AirPods (3rd generation)
Shoes: Scarpa Golden Gate ATR 2 (185/374/559)

Music: Autoamerican, Blondie

I opted for a short loop at the lake today, figuring I’d start the week (I missed Monday’s run due to flu-like side effects from my vaccinations the day before) with less walking.

I ended coming in slightly faster than Friday’s run, with a slightly higher BPM of 149 (but only peaking at 153) and didn’t experience any issues.

Unlike Friday’s run, there were few others on the trail and most of the people I saw were fellow joggers. It was my first single digit temperature run of the fall, peaking at a mere 8°C. I still almost felt overdressed in two (light) layers because it was extremely humid. But generally,conditions were fine. It didn’t feel cold at all, really, likely because there was no breeze.

I had to dodge a few puddles because of earlier showers, but it remained cloudy only for the run. It showered a bit on the walk home, but by the time I entered the complex the sun was poking out. Typical mid-fall weather changing its mind every few minutes.

The river seemed unusually busy and while it’s unrelated to the run, I couldn’t help notice the Mallards, Hooded Mergansers, Great Blue Herons and some very old salmon all swimming or stalking about.

In all, a decent midweek effort.

Stats:

Run 1,080
Average pace: 5:53/km
Training status: Maintaining
Performance Condition: 0
Location: Burnaby Lake (CW, short loop)
Start: 10:38 a.m.
Distance: 5.03 km
Time: 29:36
Weather: Cloudy
Temp: 7–8°C
Humidity: 94–90%
Wind: low
BPM: 149
Weight: 171.5 pounds
Total distance to date: 7,200 km
Devices: Garmin Forerunner 265, Samsung Galaxy S26, AirPods (3rd generation)
Shoes: Scarpa Golden Gate ATR 2 (180/361/541)

Music: Parallel Lines, Blondie

I missed Wednesday’s run due to assorted shenanigans, but did a full loop around the lake today. By coincidence, conditions were nearly identical to Monday, with cool temperatures, plenty of sun and no wind.

After finishing the first km at a pace of exactly 6:00/km, my Performance Condition (PC) rating came up and was +6, which is quite high. I think my watch was happy I was running slower, because I always run faster than it wants. I also discovered that the PC gets tracked throughout the run, so you can check it out after:

Unsurprisingly, as you run, the PC declines. The last bit shown above is -1, which is still considered baseline. At that point I was also running faster (5th km pace was 5:47), so it makes sense. I dug into the stats a little more and found my best pace during the run was 4:46/km, which is a speed I probably last hit consistently over a decade ago. I suspect this happened when going down the hill after the Cottonwood Trail. I get going fast enough to usually apply the brakes a little. But it’s nice I can still hit those speeds, even if only for a few moments.

This run, the right foot behaved, but the left foot felt a bit off to start. It eventually sorted itself out and I’m pretty sure the issue was caused by poor posture when sitting in the chair I’m typing at right now! I will monitor my posture (and feet) moving forward.

As for the people: I headed out an hour late, which may have been why the number of people was higher, but the sheer volume took me by surprise. The trail, at multiple points, was fairly clogged, with at least one school group and several other large groups strolling about, appreciating the sunny fall weather. No incidents, but there was some dexterous moves involved in navigating around. And at the end there was also a horse. But it was a very nice horse. And it was hung like itself. I couldn’t help but look. It was hard not to look (no pun intended).

Anyway, it was a fine end to the week.

Stats:

Run 1,079
Average pace: 5:54/km
Training status: Maintaining
Performance Condition: +6 (!)
Location: Burnaby Lake (CCW)
Start: 10:57 a.m.
Distance: 5.03 km
Time: 29:41
Weather: Sunny
Temp: 11–12°C
Humidity: 74–72%
Wind: low
BPM: 147
Weight: 172.7 pounds
Total distance to date: 7,195 km
Devices: Garmin Forerunner 265, Samsung Galaxy S26, AirPods (3rd generation)
Shoes: Scarpa Golden Gate ATR 2 (175/353/528)

Music: Autoamerican, Blondie

I wasn’t sure what I would do for today’s run, but with it in single digits before I headed out, I wore my Echo hoodie again. The temperature began rising fairly rapidly and by the end of the run–before 11 a.m.–it was already up to 14°C, but I didn’t feel as overdressed as I did on Wednesday. My Performance Condition was rated at a fairly mediocre -2 starting out, but I felt good, more relaxed and not pushing, just moving along at an agreeable pace. By the second km, that pace was 6:02/km, so I did put a little more effort in, but especially on the final km, I focused more on extending my stride than raw speed.

I ended with an overall pace of 5:56/km and BPM of 148. Both are fine.

Conditions were decent–it was sunny, but cool, with almost no wind at all. Humidity was lower than Wednesday, so sweating was minimal. I didn’t have any issues.

The trail was relatively lightly populated, given conditions. I saw a semi-regular runner I am calling Hopper, because he runs with a distinct limp on one leg. I’m not sure if it’s an old injury, a difference in length or something else, but it doesn’t seem to slow him down at all.

Along the river trail before the run I watched a few salmon heading upstream to spawn. One was trying mightily to transfer from the Brunette River to Stoney Creek, but couldn’t quite make it. I had to keep moving, but I’m sure the salmon emerged victorious. I mean, until it actually spawns, then dies. What a life.

Anyway, a good run to end the week.

Stats:

Run 1,077
Average pace: 5:56/km
Training status: Maintaining
Performance Condition: -2
Location: Burnaby Lake (CW)
Start: 10:26 a.m.
Distance: 5.03 km
Time: 29:53
Weather: Sunny
Temp: 13–14°C
Humidity: 73–69%
Wind: low
BPM: 148
Weight: 173.0 pounds
Total distance to date: 7,185 km
Devices: Garmin Forerunner 265, Samsung Galaxy S26, AirPods (3rd generation)
Shoes: Scarpa Golden Gate ATR 2 (165/335/500)

Music: Beauty and the Beat, The Go-Go's

It showered earlier in the morning, so I dressed for it just in case, but even though it was only 14°C I still ended up feeling slightly overdressed. I paused the run briefly between the 1 and 2K mark to roll up my sleeves to avoid the unsightly problem of forearm sweat. The trail was also pretty much dry by the time I got to the lake and I only had to dodge a few puddles, mostly early on. It was and stayed very humid for the run.

I saw another runner who I think I’ve seen before and may be a new regular. I don’t have a name for him yet, but tentatively shall call him White Cap. In general I didn’t see many runners or walkers, and the ones out seemed to fall into two groups: taking the dog out or walking as part of a group. Some people that were part of the latter were surprisingly oblivious, not really seeing me even though I was running directly at them. One was lost in their phone (of course), but another was lost in his feet, somehow.

Generally, though, people were not a problem. My left knee was also not a problem, but for the first time in a long while I could feel it, a little. But only near the beginning, so I think it was working out kinks. No one likes kinky knees. Well, some probably do. I do not.

I started the run feeling a bit sluggish and came in at 6:02/km. OTOH, my Performance Condition was a zesty +3, so I picked up the pace a little and came in with an overall pace of 5:53/km and a nice BPM of 148. These stats are in line with my recent runs, so I feel like I’ve hit a plateau. I must ponder what to do next. Try another 7.5K? Do a 10K? Invest in a Jacuzzi and screw all this running? So many options!

In all, a perfectly decent midweek effort.

Stats:

Run 1,076
Average pace: 5:53/km
Training status: Maintaining
Performance Condition: +3
Location: Burnaby Lake (CCW, short loop)
Start: 11:03 a.m.
Distance: 5.03 km
Time: 29:36
Weather: Cloudy
Temp: 14°C
Humidity: 90–87%
Wind: low
BPM: 148
Weight: 172.3 pounds
Total distance to date: 7,180 km
Devices: Garmin Forerunner 265, Samsung Galaxy S26, AirPods (3rd generation)
Shoes: Scarpa Golden Gate ATR 2 (160/322/482)

Music: Shuffle play

I knew the trail would be busier because of the Thanksgiving holiday and sunny weather, but at one point I was jogging in place because the trail had become so clogged with people in both directions that I couldn’t even pass. It was a little annoying.

There was also someone with a bike–but he was actually walking it! Both weird and nice.

As for the run, when I wasn’t dodging half a dozen people on one of the boardwalks, it went pretty well. No issues of note and I finished strong. I ran the same route as Friday and added +1 to my BPM (150) but also came in three seconds faster with an overall pace of 5:51/km.

I wore my Echo hoodie and while I probably would have been fine without it, I also didn’t feel overdressed at 13°C. Most of the other runners–and they were legion, too–were wearing a mix of short/t-shirts or long-sleeved shirts/light jackets, with not much in the way of jogging pants yet.

The crazy winds of Friday were but a memory and, even better, the park workers had cleaned the leaves off the trail, making navigation a lot easier.

In all, a fine fall run to start the week.

Stats:

Run 1,075
Average pace: 5:51/km
Training status: Maintaining
Performance Condition: +2
Location: Burnaby Lake (CW)
Start: 11:14 a.m.
Distance: 5.03 km
Time: 29:22
Weather: Sunny
Temp: 13°C
Humidity: 65–56%
Wind: low
BPM: 150
Weight: 172.3 pounds
Total distance to date: 7,175 km
Devices: Garmin Forerunner 265, Samsung Galaxy S26, AirPods (3rd generation)
Shoes: Scarpa Golden Gate ATR 2 (155/314/469)

Music: Eye in the Sky, The Alan Parsons Project

I originally thought about doing a short loop going clockwise around the lake, but changed my mind and just ran the full 5K, then walked the rest of the way around.

I skipped Wednesday’s run because my watch declared it a Rest Day and I obey my watch when it tells me to rest. My obedience is more uncertain when it tells me to do other things.

The highlight (?) of today’s run was: wind! And plenty of it. Post-run the weather app on my phone said the wind was blowing 21 km/hour and I have no doubt it was gusting much higher than that at times. The trail was covered in leaves, twigs, branches and the occasional downed tree. This, combined with bright late morning sun, meant I had to be extra vigilant to avoid branches hiding amongst piles of leaves and such. I am happy to report I avoided all obstacles¹Well, I did get batted by leaves and small bits of debris multiple times, but nothing that could leave a mark and emerged unscathed.

I even managed to beat my slow start curse of late, managing to come in under the six-minute mark for all five km, with an overall pace of 5:54/km. My BPM was 149 and only edged to 153 at its peak. You might think the wind, when behind my back, may have helped me, but it did not. I distinctly remember a few times having it push directly against me, though.

There were some other runners out and some people strolling, but it felt like the numbers were lower, likely due to the tremendous wind.

In all, a somewhat odd but still kind of good end to the week (except for all the new ex-trees).

Stats:

Run 1,074
Average pace: 5:54/km
Training status: Maintaining
Performance Condition: 0
Location: Burnaby Lake (CW)
Start: 11:21 a.m.
Distance: 5.03 km
Time: 29:39
Weather: Sunny with high wind
Temp: 14–15°C (felt like 13°C)
Humidity: 64–51%
Wind: moderate to high
BPM: 149
Weight: 172.5 pounds
Total distance to date: 7,170 km
Devices: Garmin Forerunner 265, Samsung Galaxy S26, AirPods (3rd generation)
Shoes: Scarpa Golden Gate ATR 2 (150/301/451)

Music: Time, ELO

I had no specific plan today, but decided to start a little gentler and see how things would shake out. At the first km mark, I felt pretty good. My pace was 6:11/km, which explains why I felt pretty good–that’s downright casual jogging for me. I continued with 6:12 for the second km and resigned myself to a nice, casual start to the week, but my pace improved and I decided to see if I could still get a 5K run in under the six-minute mark. I fell short, coming in at 6:03/km overall, but my BPM was a nice 147 and only peaked at 153 (well below the new maximum HR I was alerted to after the run ended: 163).

I didn’t experience any issues on the run and saw one regular, Hangdog, which was nice. I sweated more than expected, given the temperature, but humidity was quite high at 84%.

In all, it was a respectable start for the week. But it was only the beginning, as it turned out! (See next post for details.)

Stats:

Run 1,072
Average pace: 6:03/km
Training status: Maintaining
Performance Condition: 0
Location: Burnaby Lake (CCW)
Start: 10:40 a.m.
Distance: 5.03 km
Time: 30:26
Weather: Mostly sunny
Temp: 14–15°C
Humidity: 84%
Wind: light
BPM: 147
Weight: 171.7 pounds
Total distance to date: 7,167.5 km
Devices: Garmin Forerunner 265, Samsung Galaxy S26, AirPods (3rd generation)
Shoes: Scarpa Golden Gate ATR 2 (147.5/301.5/449)

Music: A Rush of Blood to the Head, Coldplay (accidentally in shuffle mode)

Note: I missed Monday’s run due to waiting all day for a delivery that did not show up. Fun!

Today’s run was a bit weird. It is a stat holiday (National Day for Truth and Reconciliation), so I expected the trail to be busier than normal, especially since the weather was also sunny. And it was! But more than I expected. There were a lot of people out, walking, jogging, walking with dogs, jogging with dogs. All the dogs were leashed and well-behaved. The humans were less well-behaved, as I counted four (!) cyclists. Two rode directly past me post-run. The second stopped when I said bikes weren’t allowed on the trail. He said he didn’t know. LIAR. Then, strangely, he rode off. A couple approaching me after seeing this both shook their heads at me. Indeed. The first guy was riding way too fast and never stopped. I hope a coyote bites and punctures both his tires.

As mentioned, conditions were good. It started a tad cool at 13 and only rose to 14 over the run, but it was sunny throughout.

Apart from the crowds, the run went fine. I didn’t really find my mojo until the 4th km and turned in a respectable 5:57/km pace. My BPM was up a bit to 151, reflecting my lack of mojo, perhaps. I didn’t experience any issues, so that was good. In fact, once I picked up the pace, I felt pretty good for the rest and for the 9 km walk back home.

As I approached the end of the river trail, near North Road, a guy with a white beard standing just off the trail motioned to me. I muted my music and went over. Her gestured toward the trees that stood between us and the nearby Brunette River. He told me the woods were haunted and he could hear the voices of women talking. I pointed out a nearby trail that gives access to the river and how it’s not really far from us. He pondered this, speculated there could also be people under the bridge (also nearby) and seemed satisfied. I continued home before he could switch to some other topic.

Back to the run: I opted for a 5K (instead of another 7.5K) because of the aforementioned mojo deficiency, which means I still have that dangling 0.5 in my total run distance. I’ll live with it for now.

In all, not bad for a midweek effort.

Stats:

Run 1,070
Average pace: 5:57/km
Training status: Maintaining
Performance Condition: -1
Location: Burnaby Lake (CCW)
Start: 11:17 a.m.
Distance: 5.03 km
Time: 29:55
Weather: Sunny with some scattered clouds
Temp: 13–14°C
Humidity: 75–70%
Wind: light
BPM: 151
Weight: 171.9 pounds
Total distance to date: 7,157.5 km
Devices: Garmin Forerunner 265, Samsung Galaxy S26, AirPods (3rd generation)
Shoes: Scarpa Golden Gate ATR 2 (137.5/284.5/422)

Music: Shuffle play