I succeeded in getting an earlier start today and was able to run under delightfully cloudy skies, with conditions remarkably similar to Monday. Checking the hourly forecast, I was probably safe from the sun trill 2 p.m., but I wasn’t taking any chances after messing it up on Wednesday.
I started out a bit slower than Monday and lagged a bit at the 3K mark, but cranked it up for the final two km and finished with an overall pace of 5:44/km, only two seconds off Monday’s pace. That’s pretty good, all things considered.
There were no issues on the run, my BPM was fine, people on the trail were relatively sparse and all dogs were leashed.
It feels like a long time since I’ve done three runs in one week. Hopefully it won’t be a rare thing going forward. I’m talking to you, right knee!
Wildflowers just south of the water fountain, near the dam.
Stats:
Run 878 Average pace: 5:44/km Training status: Productive Location: Burnaby Lake (CW, short loop) Start: 10:08 a.m. Distance: 5.03 km Time: 28:53 Weather: Cloudy Temp: 18°C Humidity: 68-66% Wind: light BPM: 152 Weight: 167.2 Total distance to date: 6,250 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: HOKA Speedgoat 6 (35/67/102)
I made a tactical error even before setting out for the run: I headed out about an hour later than intended. This notably meant that it would be a little warmer and that the sun would be out.
This turned out to be significant because, as the titles says, the sun makes you slower. While the conditions don’t seem all that different from Monday, the higher temperature, sun and humidity combined to make it feel a lot harder to get the same results. I started slower at 5:41/km, but that’s still pretty good. Dropped to 5:47/km for the second km, which is fine. But the third km my pace cratered to 6:04/km. That is a huge drop and even looking at the numbers now, it doesn’t seem possible.
When I hit that third km, I paused the run, walked forward and then back to where I had paused, probably about 30 seconds of walking in total, then resumed the run. This breather allowed my hart rate to drop to around 130 or so and gave me enough boost to finish with an overall average of 5:51/km. Kinda cheating, but I’ll take it.
Friday looks like it may be partly cloudy and a bit cooler. I’ll take it!
Other than the sun leaching all my atamina, the run was fine. My right leg felt a bit sore, mostly around the shi, on the walk back, but it settled down after a while and in the end it seems fine.
The trail weas unusually busy, especially in the area east of Piper Spit, with people all bunched up with dogs and kids and things. None of this presented any issue, though, which was nice.
The river trail was once again All Dogs Unleashed, but at least the dogs behaved themselves, even if the owners didn’t.
Brunette River, post-run. Not seen: all the dogs scampering about off-leash.
Stats:
Run 877 Average pace: 5:51/km Training status: Productive Location: Burnaby Lake (CCW, short loop) Start: 11:13 a.m. Distance: 5.03 km Time: 29:25 Weather: Mostly sunny Temp: 20-21°C Humidity: 71-67% Wind: light BPM: 154 Weight: 167.3 Total distance to date: 6,245 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: HOKA Speedgoat 6 (30/59/89)
View from Cariboo Dam, pre-run: Actual clouds and temperatures in the teens.
Weirdly, I started today’s run at almost the exact same time as the last one, off my only two minutes.
I was originally planning on running counter-clockwise, but changed my mind when I got to the lake and did a clockwise short loop, turning around just past the halfway mark–which is unusual for me, because I usually run about 3 km before turning back, as I like the little psychological boost of having less to run on the way back.
Conditions were different enough to be noticeable (listed in order of importance):
18C instead of 22-24C
Cloudy instead of sunny
Humidity in the 70s instead of 60s
The higher humidity was effectively cancelled out by the cloud cover and cooler temperature. The combination made a huge difference in my energy level. Unlike the previous run, I did not try to store any reserves during the first km. I didn’t go all-out, either, I just ran at a steady pace. That pace turned out to be 5:31/km, which was a lot faster than I expected, but I maintained a pace of around 5:48 for the next three km, and wrapped up with 5:35/km on the final stretch, for an average of 5:42/km. This is a staggering 25 seconds faster than last Wednesday’s run, resulting in a total time more than two minutes shorter. Another indicator of how better the conditions were: My BPM dropped to 151 vs. 156 for the previous run. I was faster and didn’t even work as hard.
Clouds really do make you faster.
The energy boost even persisted through the walk home. It was weird, because I was actually concerned I would feel slow and tired. I am happy to be wrong!
There were a number of other runners out, but the trail was otherwise pretty quiet. Clouds make you faster, but they also scare away people. Some were dressed like it was suddenly mid-fall.
And while the lake trail was fine, the river trail was once again a Dogs Run Free zone, with multiple dogs running around sans leash. I’d call the city of Metro Vancouver or whatever, but know it’s pointless. It’s basically an honour system with no real enforcement, and about half of all dog owners seem to think their dogs are too precious for leashes. Whatever.
It still doesn’t take away from my buzz over such a pleasant and zippy run!
Looking west, just past the Cariboo Dam, post-run.
Stats:
Run 876 Average pace: 5:42/km Training status: Productive Location: Burnaby Lake (CW, short loop) Start: 11:55 a.m. Distance: 5.03 km Time: 28:41 Weather: Cloudy Temp: 18°C Humidity: 76-74% Wind: light BPM: 151 Weight: 166.9 Total distance to date: 6,240 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: HOKA Speedgoat 6 (25/51/76)
But it still fits! It was fairly humid and reasonably warm for today’s run. I started a little later than normal and only semi-cheated today, as I ran to the fountain at the Nature House (just over 2 km in) to grab a quick drink at the fountain.
I checked my watch multiple times in the last km. I wasn’t hurting, but I still wanted the run to end. I wanted to not run. I wanted to lay down in the warm, soft grass.
The starting km was at a more casual pace–I always think this will help me conserve energy for later in the run, but that never seems to happen, so it just drags down my overall pace. Speaking of pace, it was 6:02 in that first km, which is pretty dang slow. The good news is I at least maintained that pace for the second km.
But then I slipped to 6:13 for the third and sputtered to 6:18 for the fourth. I didn’t feel awful, I just had very little forward movement, which is necessary for running. I resolved to push a little for the final km, and did that one in my best overall of 5:58. This brought my overall average to 6:07/km, which is not good but is also not horrible.
The trail was fairly quiet, so I didn’t encounter many people. Between the second and third km, an excavator was digging out a ditch on the north side of the trail, presumably to help with drainage. There was a guy standing away from it on both sides, getting people to stop until they could signal to the excavator guy (EG) to stop digging. He did this by setting the shovel down gently on the trail, as if in solemn ceremony. I almost wanted to salute or bow or something. Instead, I just ran and offered a friendly little wave.
The day started with an early trip to the store, so at 2:47 p.m. I am already at 30,000+ steps. I think I may go lay down for a bit now.
Here’s to Friday’s run being hopefully a bit cooler and maybe a bit faster.
Bridge over Still Creek, post-run.
Stats:
Run 875 Average pace: 6:07/km Training status: Productive Location: Burnaby Lake (CCW) Start: 11:53 a.m. Distance: 5.03 km Time: 30:44 Weather: Sunny Temp: 23-24°C Humidity: 67-65% Wind: light to moderate BPM: 155 Weight: 167.0 Total distance to date: 6,235 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: HOKA Speedgoat 6 (20/43/63)
Monday’s run went sideways when I walked to the river trail (1.5 km) and realized I’d forgotten my SPI-belt™. It’s where I stash my phone when I run and keeping it in my pocket isn’t really practical, as it tugs on my shorts while jogging. I walked back (it was showering steadily at the time) and got the belt, but then decided to dry off a bit before heading back out, then ultimately put off the whole thing because at that point I was soaked and super unmotivated.
But today was different! It was merely cloudy, so off I went, planning and successfully executing a short counter-clockwise loop at the lake. I started late, but temperatures were still mild. What was not mild was the humidity, which started at 76% and only dropped slightly over the course of the run.
I was a bit droopy to start, with a pace of 5:58/km, then picked up a bit to 5:56/km, then an entire metaphorical wheel fell off as I slipped to 6:11/km. I ran to the 3K marker and decided to take a brief pause, by walking the short distance to Phillips Point, taking two photos, then walking back to the 3K marker and resuming the last 2K. This gave me my two best laps: 5:52 and 5:49/km. I was feeling a bit drained by the finish and I’ll admit to glancing at my watch a couple of times to see how much farther I had to go. But I managed to slip in under 6:00 minutes, with an average of 5:58/km. Woo (even with the cheating).
Interestingly, my BPM was lower at 151, likely because the humidity was moderating my pace. The trail was busier than expected, possibly due to my being out early afternoon instead of mid-morning, or maybe people were just excited to get out after two days of showers.
Also, summer is apparently “let your dog run free” time, if the river trail is any indication. That’s all I’ll say about that. [angry emoji here]
Overall, though, a decent effort and hopefully part of a successful return to regular runs.
Phillips Point, during the 3K break.
Stats:
Run 874 Average pace: 5:58/km Training status: Productive Location: Burnaby Lake (CCW, short loop) Start: 12:36 p.m. Distance: 5.03 km Time: 29:59 Weather: Mostly cloudy Temp: 21-22°C Humidity: 76-74% Wind: light BPM: 151 Weight: 166.9 Total distance to date: 6,230 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: HOKA Speedgoat 6 (15/34/49)
Today was the second half of the 5K run I started…a week ago. I swear I’ll be running regularly now!
My goal today was simple:
Start early to beat the heat (though the high today is 26C, which is not too bad)
Get an average pace under six minutes
Success!
I started near the Jiffy John® and had the following times for my abbreviated run:
1K: 5:54
2K: 5:59
3K: 5:52
After the second km, I knew I had very little wiggle room, so I put in a wee bit of extra effort and managed to get my average pace to a slow but still under six minute pace of 5:55/km. Woo.
The temperature and humidity were both fine, so no dry mouth or other discomfort, other than just being somewhat out of shape again.
I chose not to time the walk around the rest of the lake, but did time the walk back from the lake, with my Training Status going from Recovery to Maintaining. That’s also fine. Everything was fine, or fine-like.
This was the first run with my snazzy new Speedgoat 6 shoes, and they were…fine! They are basically the same as the Speedgoat 5s, so no real difference in terms of fit or feel, which is good.
Overall, a perfectly cromulent way to start the week.
View from Phillips Point, post-run.
Stats:
Run 872 Average pace: 5:55/km Training status: Maintaining Location: Burnaby Lake (CCW) Start: 10:08 a.m. Distance: 3.03 km Time: 17:56 Weather: Sunny Temp: 19-20°C Humidity: 71-70% Wind: light BPM: 156 Weight: 168.8 Total distance to date: 6,220 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: HOKA Speedgoat 6 (5/13/18)
Last night I had a terrible sleep, getting hours less than normal and not doing great with the hours I did nominally sleep. I then had a terrible early morning. My Garmin Forerunner did something it’s never done before: Given me a rest day, not sue to overreaching on my workouts, but from lack of sleep.
I went out, anyway, leaving early to beat the proverbial (and real) heat. On this count, I succeeded, as it was 23C when I started and 24C when I ended, which is quite warm for mid-morning (and the humidity made it feel warmer), but much better than the early afternoon high of 32C.
When I select Run as a workout, the watch always has a suggested workout, which I inevitably skip, but I’m always interested in what it offers. Today the suggested workout was: Rest Day, due to “excessive fatigue.” It also offered something to the effect of, “If you insist on running, keep it short and gentle.”
Which I did.
I opted for a 2K run, as that would put me near the Nature House at the end, and close to a drinking fountain. I started at the fountain by the dam and ended the run just as I crossed the foot bridge at Eagle Creek, then visited the aforementioned fountain.
The run was slow, by design, with an average pace of 6:10/km, which is pretty slothful for a mere 2 km. But it went without issue and my training status was Productive afterwards.
I opted to not time any of the walk back because I knew the watch would yell at me, plus this would allow me to adopt a more leisurely pace and to stop and take photos and such. And that is exactly how it played out.
After the first five km or so (after the brief run, the walking part after would encompass about 12 km total), I began to feel tired. Later, I began to feel very tired.
I have remained very tired since. I do not remember the last time I was this very tired.
On the one hand, I’m glad I went out and did something–I needed to get out and touch trees. On the other, so very tired. I am hoping I sleep well tonight.
Bonus side note: I turned over my left running shoe and discovered this particular Speedgoat had a rather large hole in the bottom. I have no idea when it formed. I opted to wear my old Saucony Peregrine 13s, which have intact heels but are wearing out on the top, which is kind of strange, really.
But I was reminded how I don’t like them much–the laces tie in a way that the bow sits at the top point of my foot and tends to bind a bit. It’s not terrible, but it is annoying. I will have to search for new Speedgoats or a goat-like alternative.
Stats:
Run 871 Average pace: 5:53/km Training status: Productive Location: Burnaby Lake (CCW) Start: 9:26 a.m. Distance: 2.03 km Time: 12:30 Weather: Sunny Temp: 23-24°C Humidity: 63-60% Wind: light BPM: 148 Weight: 167.7 Total distance to date: 6,217 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: HOKA Speedgoat 5 (355/685/1,044 km) Saucony Peregrine 13
Today I got carried away with stuff in the morning and pondered putting off my usual Friday run. Instead, I opted to head out later than usual–at 1:30. This meant that it was already 27°C when I got to the lake.
Undaunted, and reasonably well-hydrated, I set off clockwise along the largely exposed Avalon Trail, knowing it would eventually lead me to the much more shady Southshore Trail with its pine trees and squirrels and such. My first km pace was 5:54/km–pretty slow, but fine, because:
I’m still out of shape from lack of running
I am not 100% recovered from my summer cold (lung capacity is reduced)
It was much warmer than what I am used to
Then, partway through the second km, I got a text message. It was strata stuff. I shouldn’t have looked, but I did. I paused to note I was on a run and to hold off on further notices. But the damage was done. I could no longer focus on the run, and the heat wasn’t helping, either. I stopped at 1.31 km total, with an average pace of 5:53/km. :sadtrombone:
However, I still got a Training Status of Productive after the short run. Yay! But then after the 4K walk back, it switched to Overreaching again. Whoops.
Anyway, I’m including the usual stats below, but I’ve opted not to count the run part in the total distance, because it would drive my OCD batty to have the total distance end in 1.31.
Post-run shot taken west of Cariboo Dam.
Run 870 Average pace: 5:53/km Training status: Productive (after run), Overreaching (after 4 km walk home) Location: Burnaby Lake (CW) Start: 2:21 p.m. Distance: 1.31 km Time: 7:41 Weather: Sunny Temp: 27°C Humidity: 47% Wind: light BPM: 148 Weight: 168.1 Total distance to date: 6,215 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: HOKA Speedgoat 5 (355/685/1,044 km)
It has been 18 days since my first 5K in two months. This was not my intention.
But after running on June 13th, I came down with a summer cold, curiously around the same time one struck last year. And so it was I had to wait until I was mostly recovered before officially tackling a 5K again. I knew that the combo of not running much plus not being 100% would affect my pace, and it did. I turned in my first 6+ minute pace in quite some time, coming in at 6:08/km.
Which wasn’t so bad vs. how I felt, because by the end that 5 km was feeling more like 500.
On the plus side, I am suffering no ill effects post-run, and didn’t have any issues while running, other than feeling very slow and tired. I completed the first km with a pace of 5:50, but could feel myself slowing in the second, where I dropped to 6:08. I dropped to 6:18 on the third and decided to cheat just a little.
At the 3K marker (the actual marker, I had already passed 3 km total), I paused the run, then walked to Phillips Point, which, according to Google Maps, is about a 168 m round-trip. There were a couple of people fishing there, which was a bit weird, so I only paused for a moment before heading back to the 3K marker and resuming the run. This allowed my heart rate to drop from 158 to 141, which definitely helped on the last two km, which had paces of 6:13 and 6:10.
After finishing the run, I made a beeline across the field to the drinking fountain at the playground and supped on it like a very thirsty runner.
Another plus: My training status went from Recovery to Productive. Woo!
Although humidity was high, my lips felt a bit dry, though I didn’t experience any notable dry mouth. I hate dry mouth.
And as it was Canada Day, the trail was more crowded than usual, but all dogs were leashed and people were attentive, even considerate! Hooray for polite Canadians.
Oh, and the title refers to the numerous potholes along the trail that have recently been patched. Some sections could still use a full resurfacing, but no signs of it yet. And speaking of resurfacing, of a sort, the first boardwalk as you go clockwise is canting at even more diverse angles than before. It is over two years since the signs there went up noting that “repairs are planned.” Hopefully they will happen before the boardwalk sinks into the marsh.
Overall, it was good to get back out, good to prove I could still do 5K, and hopefully the next run will be a bit easier and happen in a few days and not a few weeks.
A lake of lily pads, post-run.
Stats:
Run 868 Average pace: 6:08/km Training status: Productive Location: Burnaby Lake (CCW) Start: 11:29 a.m. Distance: 5.03 km Time: 30:51 Weather: Sunny Temp: 20°C Humidity: 68-66% Wind: light BPM: 155 Weight: 169.0 Total distance to date: 6,210 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: HOKA Speedgoat 5 (350/681/1031 km)
I was bad/lazy and did not run on Monday or Wednesday. The forecast said today would be sunny and pleasant, and the next three days after would be wet and yucky. I pondered. And then decided I would go out today and do that 5K I had been promising myself I would do for weeks.
And I did!
Conditions were similar to the last run, and though it was a few degrees cooler, it felt about the same, due to slightly higher humidity. Dry mouth was not a big issue, however I did find myself wishing I had brought water with me, because I don’t just have dry mouth, I have DMAPT1Dry Mouth And Phlegmy Throat. I don’t know why I have so much phlegm in my throat and I may consult my doctor again to discuss it. What it means for running is that when I have a dry mouth, my throat is so filled with gunk that it becomes hard to swallow, which is already a bit of a challenge with regular dry mouth. It was only a notable issue at one point, but that was enough to make me pine for my water bottle.
Other than that, the run went pretty much as I expected. The knees were fine, my stamina was well off its peak. Each km I got slower until I just edged past 6:00/km on the fourth lap. I picked up the pace for Lap 5 to 5:55 and that lifted my overall pace to 5:53/km. Sluggish, but unsurprising. I actually didn’t find myself struggling, I just chugged along until I hit 5K.
My sometimes iffy right hip was also fine until the walk home. It is fine again now that I am not walking.
Several bad people had their dogs off-leash, but on the river trail, so my run was unaffected.
Overall, I’m glad I finally got another 5K in, even if it took almost exactly two months–my last 5K was on April 12, the day I re-injured the right knee. Yoinks.
Still Creek, post-run.
Stats:
Run 867 Average pace: 5:53/km Training status: Productive Location: Burnaby Lake (CW) Start: 10:35 a.m. Distance: 5.03 km Time: 29:37 Weather: Sunny Temp: 17°C Humidity: 59% Wind: light BPM: 156 Weight: 169.4 Total distance to date: 6,205 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: HOKA Speedgoat 5 (345/663/1008 km)
My goal today was simple: Run a short 2.5 km loop, completing the 5K I started on Wednesday.
I did this, but then:
Ignored the short loop part and just ran the full 2.5K, going clockwise.
I spotted myself 500 meters, then began tracking a 7K walk around the lake.
And obviously walked the 4 km back from the lake.
Conditions were pleasantly warm, around 20C, and humidity was high enough to stave off dry mouth. I started out with a spring 5:38/km pace, but knew that wouldn’t last. Fortunately, with only a 2.5 km run, it didn’t have to. My second km slipped to 5:48/km, and I ended with a perfectly cromulent average of 5:45/km. My BPM was slightly higher, likely due to a combo of the faster pace and higher temperature.
I spied several naughty cyclists on the trail–may they get double flats–and not one, but two mowers, each operating on either side of a footbridge along the Cottonwood Trail (which was very much littered with cottonwood dander). I am guessing the mowers would probably cause the bridge to collapse. The first mower was idling near the bridge, taking a break. The second was actively working, but saw me and paused. Prior to this, he was lifting the mower up very high, as if he wanted to mow the trees. I’m pretty sure you don’t mow trees.
My stamina is still pretty bad. I could really feel it toward the end of the run. Still, I plan on doing a full 5K on Monday. I’ll just pace myself. Slowly pace myself.
On the plus side, my training status went from Recovery to Maintaining to Productive over the combo of walks and the run. And as I type this, my knees seem OK. So maybe they are OK. Maybe.
Also, I hit a milestone of sorts–6,200 km tracked on runs!
A bunch of adult geese and their surly teens emerged from Still Creek post-run, but didn’t seem to mind me, so I was able to get this photo:
Poopmonsters and teen poopmonsters, emerging from Still Creek
Stats:
Run 866 Average pace: 5:45/km Training status: Maintaining Location: Burnaby Lake (CW) Start: 11:22 a.m. Distance: 2.50 km Time: 14:23 Weather: Sunny Temp: 20-21°C Humidity: 57-56% Wind: light BPM: 156 Weight: 169.1 Total distance to date: 6,200 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: HOKA Speedgoat 5 (340/650/990 km)
Whoops, it took me two weeks to do the second part of my split 5K. I think I am paranoid about the knees now. Or at least the right knee, aka The Bad Knee.
But today I went out and did the other 3K, and now my total run distance is a nice round number again, my OCD satisfied.
Also, my knees survived. As with the last time, it was more about the stamina and less about how my legs were doing. I started out with a fine pace of 5:42/km, then surprisingly maintained that pace for the second km, flagging a bit at the end at 5:51/km, for a still decent overall average of 5:46/km. I didn’t detect any issues while running, nor any immediately after, as I type this.
Conditions were very similar to two weeks ago, though there was a bit of puddle-dodging after it rained all day yesterday. It was once more an afternoon run, because I both hemmed and hawed before finally heading out. I was planning on taking the side trails and looping back on the main trail, but did the opposite because a person was jogging ahead of me, but was moving slower, so I knew I would pass her, but she was turning off onto the Spruce Loop and there were three people ahead of her, forming a big ol’ bottleneck. I opted to bypass the whole mess by sticking to the surprisingly free main trail.
I am doing weekday birding again on Friday, so unsure of the exact day I’ll head out next, but I’ll be doing a full 5K. We’ll see if my knees explode, implode, or just stay attached. For now, I am cautiously optimistic.
Shot from the starting location of the run. Squint and you can see the distant towers of Metrotown.
Stats:
Run 864 Average pace: 5:46/km Training status: Maintaining Location: Burnaby Lake (CCW, short loop) Start: 2:54 p.m. Distance: 3:03 km Time: 17:28 Weather: Sunny Temp: 16°C Humidity: 57% Wind: light to moderate BPM: 153 Weight: 168.9 Total distance to date: 6195 km Devices: Garmin Forerunner 255 Music, iPhone 12, AirPods (3rd generation) Shoes: HOKA Speedgoat 5 (335/626/961 km)
