5K

Today I did a short loop at the lake, starting near the Jiffy John™ and running counter-clockwise until I hit 3K, then turning around and heading back, in order to minimize the total amount of walking I’d need to do. I still got mildly upbraided at the end of the run when the Garmin Forerunner said I was “overreaching”. This should change over time as I get more into condition.

Speaking of condition, I kept my BPM the same at 152, but did improve my pace again, this time by five seconds, to 5:55/km. After 25 days off, it took three runs to break the six-minute mark. I was pretty consistent as well, coming in under six minutes for all 5 km.

It was a little cooler and only partly sunny, but this actually made conditions quite nice for running. The trail was sparsely populated, but the cottonwood dander is all over the place early. If I was allergic to this stuff, I’d need to wear a hazmat suit for my runs.

Also of note, the FIRE DANGER signs are up, marking one of the few times they’ve gone up in May, and the earliest I’ve seen them in a few years, tidings of what may be a dry, hot summer.

Overall, this was a good run, and once again I’m not feeling any issues with the knees, other than some slight stiffness. I feel the calf and quad muscles more from all the stretching exercises (and also when I’m running, which is not bad, just something I’ve noticed).

Stats:

Run 778
Average pace: 5:55/km
Location: Burnaby Lake (CCW then CW)
Start: 12:42 p.m.
Distance: 5.03 km
Time: 29:43
Weather: Partly sunny
Temp: 16ºC
Humidity: 70%
Wind: low to moderate
BPM: 152
Weight: 166.7
Total distance to date: 5775 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (447 km)

I headed out about an hour earlier today and, for the first time, after doing a full batch of stretching exercises, including the foam roller one designed to put your quad muscles into some kind of agony. As before, my plan was to adopt a moderate pace and just see how it went.

Conditions were very similar to Saturday, but I erred on the side of caution this time and wore sunblock.

Because it was a weekday, the trail was only lightly populated and all humans and dogs were well-behaved. I saw the spitfire again, but she was not running–or walking. She was actually standing, checking something on her phone. I’m wondering if she may have also injured herself and is just taking walks until she’s recovered.

Speaking of injuries, I felt no ill effects on the knees during or after the run. As I sit here a few hours later typing this, they don’t hurt or feel stiff. The quad muscles do, though (not hurt, but feel stiff).

My BPM dipped slightly to 152, which is nice but statistically insignificant. More significant is my pace dropped to 6:00/km, down an impressive eight seconds from Saturday. I’m shaking off the rust, woo.

Also, the field was replete with goslings. See below.

Overall, a solid second effort. I went from “maintaining” after the run to “overreaching” after the 9 km walk back. Undecided on whether I’ll run Wednesday or Thursday. But I will run!

Stats:

Run 777
Average pace: 6:00/km
Location: Burnaby Lake (CW)
Start: 12:42 p.m.
Distance: 5.03 km
Time: 30:10
Weather: Sunny
Temp: 20ºC
Humidity: 63%
Wind: low to moderate
BPM: 152
Weight: 166.1
Total distance to date: 5770 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (442 km)

After getting the go-ahead to resume runs from my doctor and physiotherapist, I headed out today, as the usual birding had been cancelled.

But before I ran, I did the first batch of new stretching exercises to help with my runner’s knee and to prevent additional runner’s knees from springing up like mushrooms after a rain.

The exercises were:

• Standing soleus stretching: Stand near the wall, bend your knee and hold for a few seconds. Pretty basic. I didn’t feel much from this, which made me wonder if I was doing it right.
• Calf stretch: Similar to above, but instead of bending the knee, you extend your calf back and out. Fine at first, you start to feel that burning sensation toward the end.
• Foam rolling quads: You lay belly-down on a foam roller and using your hands, you move your body over it, from just below the crotch to just above the knees, for 1–2 minutes. This one feels fine for the first 10 seconds or so, then it switches to feeling like you’re murdering your leg muscles after setting them on fire.

With the exercises out of the way, I mulled my run options (the bold option is what I went with):

• EASIEST: A 5K run along the river trail, starting as soon as I got there. About one hour total time.
• SLIGHTLY HARDER: The same as above, but walking to the end of the river trail and starting the run from there. Adds about 3 km to the walking part.
• MOAR WALKING: Run a short loop at Burnaby Lake, going 2.5 km before turning around and looping back. Ups the walking by another km.
• MOST DEFINITELY HARDER: Walk to the lake, do a 5K run, then walk around the lake and back. This is my usual 5K run and the walking part is around 13 km or so.
• THIS WOULD PROBABLY LEAVE ME CURLED UP ON THE GROUND: Do a full 10K run at the lake as if it hadn’t been 25 days since my last run.

I planned to run at a slower pace, which was fairly easy, since it had been over three weeks since my last run. My BPM was up a little to 153, which is still fine, and while I had no issues completing the 5K, I was definitely feeling a bit tired by the end. The knees felt fine during the run and more importantly, have remained intact since.

The walk back I also adopted a slower pace, with no additional running and that was also fine, though I was again feeling much more tired than usual, especially on all those pesky stairs.

Conditions were pretty good. It was sunny, but not overly warm, with a nice cooling breeze and humidity high enough to avoid Dry Mouth Syndrome™. Even though it was a Saturday, the trail was not too crowded, and I was able to navigate around people without issue.

Speaking of people, the spitfire was there…walking! She was clearly not dressed for running, so maybe she walks on the weekends (I normally do not run on the weekend).

Some other notes from the run:

• The Piper Mill Trail was closed due to resurfacing. This is the first time it’s been resurfaced since I started running at the lake in 2011. Maybe the first time it’s been resurfaced in 300 years. This leaves the little leg off the athletic field and a stretch along further along the field (both of which flood) as the last two remaining sections that have never been resurfaced since I started running here.
• The marshmallow roof on the tennis courts has been removed. Summer is officially unofficially here!
• The demolished playground has a shinier new playground going up in its place. No more bawling kids. Well, not over a lack of a playground, at least.
• The first boardwalk (as you run/walk counter-clockwise) has been in a state of disrepair for some time and someone apparently said, “Dis needs repairing!” because the splintered and broken railing have been completely replaced and at least a dozen or more boards have been replaced, giving the boardwalk a weird new/old look. The second boardwalk still has the “repairs are planned” signs up that have been there for at least the past year.
• A giant mob of geese and goslings were heading into Still Creek, and the goslings are now in a variety of sizes, with some starting to look kind of goofy as they outgrow their baby bodies.
• There was some kind of rowing competition up in the hizzy, as the rowing pavilion parking lot was completely full, and I could see skiffs¹Is that what they’re called? I’m not a rowingologist. plying the one section of lake that is carved out from all the lily pads.

Overall, it was good to be back out. My plan is to continue the daily stretches and hopefully go out for another run on Monday. Depending on how I feel, I may choose one of the easier options listed above, but definitely not the last one.

A bonus shot of Burnaby Lake, with the lily pads having completed their annual conquest:

Stats:

Run 776
Average pace: 6:06/km
Location: Burnaby Lake (CCW)
Start: 1:43 p.m.
Distance: 5.03 km
Time: 30:44
Weather: Sunny
Temp: 20ºC
Humidity: 69%
Wind: low to moderate
BPM: 153
Weight: 165.1
Total distance to date: 5765 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (437 km)

UPDATE, later that evening: The right knee ain't right. It is very stiff and will not flex back like the left one, which is relatively fine. There is also a mass on the back of it that is either inflammation, fluid buildup or an incubating alien. I'll be setting up an appointment with my doctor to have it probed. I suspect inflammation, as applying a heat pack to it seems to have reduced it, though the knee itself is still sore/stuff. Exciting (and terrible) times in Kneeville!

I missed my last two runs:

• Friday: My nose was busy torturing me, so I opted to skip.
• Monday (yesterday): I wanted another day to recover from the pummelling at the, uh, hands of my nose

Which means the last time I ran was last Wednesday, nearly a week ago. I would be rusty, but only planned for a 5K, and deliberately waited until late morning to head out, hoping the warmer weather would further incentivize me to take it slow ‘n steady–and it did!

In fact, it was 20C, which is exactly double what it was last Wednesday. I actually sweated. I felt a little tired after the 4K mark. I was glad I was not running 10K.

The humidity level was way down, too, at around 50%¹Weirdly, the Garmin app reported humidity as 80%, which is way wrong, and also reported the temperature as 14C, also way wrong. The actual Forerunner watch had the temperature right, at least. This meant that I experienced for the first time in a very long time the dreaded DMS (Dry Mouth Syndrome). It wasn’t that bad, but I was looking forward to slurping from the drinking fountain by the playground, conveniently just past the 5K mark where I would be stopping. Except they were literally demolishing the playground and the fountain–if it was even still working–was fenced off and inaccessible. I was sad. Several kids were standing nearby, bawling their eyes out²OK, not really.

I slathered myself liberally with sunblock before heading out, so escaped an embarrassing early spring burn, and my knees also survived. However, on the walk back, I discovered a certain walking pace (on the faster side) made the knees start to actually hurt. Adjusting the speed down a little made a significant difference, so I think I found the magic spot where the muscles and tendons get stretched in a way they really don’t like right now. Noted for future reference.

The actual run part went reasonably fine. I had a BPM of 151–I was finding it difficult to keep it down, probably due to a combination of it being much warmer and me being flabby and having to work harder. But still, perfectly cromulent. And the sun actually felt nice, not oppressive. It looks like it will be cooler and possibly damper for my next run.

Bonus post-run shot of the lake, now getting covered in baby lily pads:

Stats:

Run 775
Average pace: 5:54/km
Location: Burnaby Lake (CCW)
Start: 12:47 p.m.
Distance: 5.03 km
Time: 29:40
Weather: Sunny
Temp: 20ºC
Humidity: 50%
Wind: low
BPM: 151
Weight: 167.3
Total distance to date: 5760 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (432 km)

The weather was slightly warmer today, but with the sun tucked behind the clouds, it still felt a bit chilly, so two layers did not feel over-dressed.

I opted to do a regular 5K around the lake and walk the rest of the way out–what I had planned to do on my aborted Friday run.

It went well, for the most part. Again, I did not feel any real stiffness while running, but tried to keep my pace reasonable. I mostly did this, though was faster than last Wednesday. My legs did start feeling stiff post-run, but strangely, around the last km or so the stiffness suddenly started dissipating, as if the muscles were magically starting to limber up.

If I had to guess, I’d say I should be able to run on Wednesday. The Forerunner classified today’s run as “strained”, like it knew something was up!

As for limbs, while mine remained intact, there’s a tree just before the second boardwalk (when heading clockwise) that has a very big branch that has been leaning more and more precariously over the trail. I already had to swing over to the left to avoid bonking my head on it (I prefer not to duck ‘n run if I can help it). Today, that branch is gone! It has been sent to tree heaven courtesy a parks worker and their chainsaw.

Overall, I didn’t feel bad, though obviously the shorter and more intermittent runs of late mean I’m not exactly at peak performance right now. I’m content to slowly build back up as the weather (hopefully) improves.

I’m undecided on Wednesday. I will probably wait to see how I feel that morning.

Bonus view of Still Creek, post-run:

Stats:

Run 773
Average pace: 5:45/km
Location: Burnaby Lake (CW)
Start: 11:43 a.m.
Distance: 5.04 km
Time: 28:59
Weather: Cloudy
Temp: 9-10ºC
Humidity: 87%
Wind: low
BPM: 153
Weight: 165.8
Total distance to date: 5750 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (422 km)

UPDATE, April 20: The muscles and tendons around the knees were feeling stiff post-run and it probably didn't help that I walked to the store after instead of just resting. Today (the 20th) the stiffness is easing, and I have applied some Voltaren for the first time to help my legs feel better and sexier. I am still planning for a run on Friday (tomorrow). We'll see how that goes!

After giving myself some extra time to rest and recovery, I went out for another short-loop 5K run at the lake today.

I started out a bit too fast, as per usual, but managed to dial it down sooner than on previous runs, which helped keep the pace a little more moderate. My overall BPM was actually slightly higher than the last run at 152, but that’s more a reflection of the significantly cooler weather and higher peaks.

Speaking of weather, the last run was gloriously sunny and mild. Today it was unseasonably cool, cloudy and breezy. But at least it didn’t rain!

I ran an oddball route, starting from the Jiffy John™ and going past the 3K marker, down to Phillips Point, then skipping all three side trails on the way back. Just for variety, really. There were more people out than I expected, but it was lunch hour, too.

I feel that wearing two layers was the right call, but I may have been okay with just one. Maybe.

As for the knees, they held up fine. I felt a bit creaky at the start, but that was just from having extra days off, the knees never hurt at all during the run.

My plan for Friday is to do another 5K, but to go halfway around the lake and walk the rest of the way out, then back to 10K runs next week.

Stay tuned to see if my body remains intact!

Stats:

Run 772
Average pace: 5:49/km
Location: Burnaby Lake (CCW)
Start: 12:52 p.m.
Distance: 5.04 km
Time: 29:16
Weather: Cloudy
Temp: 7ºC
Humidity: 72%
Wind: low to moderate
BPM: 152
Weight: 164.8
Total distance to date: 5745 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (417 km)

After my last tw0 10K runs, I noticed the muscles around my knees were feeling stiff. I actually felt fine during each run, but there was some lingering stiffness in both legs for days after. I did the suggested workout on Monday, skipped Wednesday’s run, then did a 5K today to see how it would go.

I aimed for a BPM of 150 to make sure the pace was slower (averaged 151) and for the first km, came in at 5:37/km, which is not slow. I managed to get more on track after that.

And with the later afternoon start, some sun and mild temperatures, conditions were quite pleasant. The knees actually felt fine during the run and while I could feel some stiffness in the walk after (more so in the right knee than the left), they actually don’t feel any worse than before. I think as long as I don’t overdo it, they will be okay. I’ll try some massages and cold/hot compression between runs and see how that helps, too.

Overall, I am encouraged, because I have only ever had knee issues with running once before, so it’s not a normal thing at all.

After I hit the turnaround point at 3 km, I debated briefly about going on and finishing the 5K halfway around the lake, which would also necessitate a 5K walk around the rest of the lake. This would not be taking it easy in any way. Sense prevailed, and I turned back at the 3.13 km mark. It does speak to how I felt fine, though.

I also wore a single layer, which was plenty. We are getting close to t-shirt weather. Gotta work on that farmer’s tan!

Stats:

Run 771
Average pace: 5:41/km
Location: Burnaby Lake (CW, then CCW)
Start: 1:46 p.m.
Distance: 5.03 km
Time: 28:36
Weather: Sunny
Temp: 13ºC
Humidity: 67%
Wind: low
BPM: 151
Weight: 164.8
Total distance to date: 5740 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (412 km)

I got the urge to do some kind of exercise today and didn’t want to be stuck mid-evening on the treadmill, so off I went for a late afternoon 5K run on the weekend, something I basically never do.

And it was fine!

I did a short loop counter-clockwise, running to the 3K marker, then turning back. I had a decent BPM of 152 and matched my last 5K pace of 5:38/km, with only the second “okay, put on the brakes a bit” km being the outlier at 5:52/km.

No issues at all and despite wearing two layers, I didn’t feel overdressed, as there was a bit of a chill in the air, especially with the sun hiding behind the clouds most of the time.

The OCD part: My total distance to date had been 5695 km prior to today’s run, meaning every time I ran 10K, it would never be a nice, even number. By doing a 5K today, it now stands at not just a nice even number, but one that’s easy to remember: 5700 km. Woo!

Stats:

Run 766
Average pace: 5:38/km
Location: Burnaby Lake (CCW)
Start: 4:03 p.m.
Distance: 5:04 km
Time: 28:21
Weather: Cloudy
Temp: 9ºC
Humidity: 71%
Wind: low
BPM: 152
Weight: 163.5
Total distance to date: 5700 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (372 km)

I decided to start the week with a li’l 5K run and after getting to the lake, made the decision to go on a short loop clockwise after seeing multiple people with dogs going counter-clockwise. I was willing to risk unknown dogs vs. known dogs.

It was a good call, as there was only one dog and it was well-behaved. Good boy! (or girl)

Because I was only doing 5K, I didn’t try too hard to stick to 150 BPM and ended up with the exact same BPM as my last run, 153, though my pace was much faster at 5:38/m. I got an award for my fastest 1K, woo (5:25/km, almost like the olden days).

Weather-wise, it was mostly drizzle, and it lasted most of the run, but it wasn’t bad. I wore two layers, but without any real wind, it didn’t feel cold at all.

Overall, I felt zippy and had no issues, so a good start to the week.

Stats:

Run 764
Average pace: 5:38/km
Location: Burnaby Lake (CW)
Start: 11:58 a.m.
Distance: 5:03 km
Time: 28:21
Weather: Cloudy, light showers
Temp: 8-10ºC
Humidity: 86%
Wind: low
BPM: 153
Weight: 163.5
Total distance to date: 5685 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (357 km)

My first run since our latest (and hopefully final) snow of the season, and a few general observations:

• Mild! It was 9C, the warmest it’s been all year. It was nice. EDIT: I thought about this later and remembered we had some record high temperatures in January. I checked and on my January 13th run it was 10C (at 9:00 in the morning). So I actually had to wait almost two months for it to get nearly that warm again.
• Late! I didn’t actually start the run until 1:41 p.m., the latest in quite a while. I was just busy in the morning, and jogging when it would be milder in the afternoon had a certain appeal.
• Destruction! See below.

There was still some snow on the trail, as the photo below illustrates, with probably more being on the side trail and the south shore, but not enough to make the run unnavigable or anything, just a tad annoying in certain spots. It did help keep me from running too fast early on, though. The snow was both compacted, yet somewhat squishy, so there was no way to get a good grip on it.

I dressed in two layers and think I may have been fine in a long-sleeved t-shirt. Because of the week off, I chose on-the-fly to just do a 5K, and given the greater snow on the south side of the lake, I’m okay with that. I’ll do 10K next time, assuming we don’t have a blizzard in the interim.

As for destruction…yes! The heavy snow brought down more trees and branches, several of which were still down on the trail today, which is a little odd, given the snow happened last week. Multiple branches on the first boardwalk effectively made it one-lane in places, and a number of trees are leaning precariously over the trail, dangling their branches directly at head level, forcing you to bob around them. I mean, it keeps you focused, because you really don’t want to stab yourself in the face with a branch at a running pace.

I had no issues, other than the right ankle feeling a little creaky. Nothing serious, just kinks being worked out after the week-long layoff (the treadmill doesn’t really count).

In all, a decent run on an iffy trail. I’ll be glad when the weather is better, the trail is tidier, and I can focus just on running, not being stabbed by nature.

Stats:

Run 760
Average pace: 5:51/km
Location: Burnaby Lake (CCW)
Start: 1:41 p.m.
Distance: 5:03 km
Time: 29:28
Weather: Cloudy
Temp: 9ºC
Humidity: 57%
Wind: low
BPM: 151
Weight: 163.7
Total distance to date: 5650 km
Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation)
Shoes: Saucony Peregrine 12 (322 km)