fast legs

Run 523
Average pace: 5:36/km
Location: Burnaby Lake (CW)
Start: 12:08 pm
Distance: 10.03 km
Time: 56:17
Weather: Mainly sunny
Temp: 20-22ºC
Humidity: 54%
Wind: light to moderate
BPM: 151
Weight: 158.0 pounds
Total distance to date: 4073 km
Devices: Apple Watch, iPhone

After a copious amount of running and cycling the last few days (I did a 9.76 km ride last night–no falling, yay!) I decided today’s run–started a wee bit late again because my stomach was feeling off–would be a bit more on the slow and steady side.

It was both sunnier and breezier today, with the latter insuring the former wasn’t an issue, though it only got up to 22ºC, which is perfectly cromulent for this time of year.

I had to use the Jiffy John® yet again before the run so I’m pretty sure my body clock is now syncing my bowel with my running. I would prefer it to not do so. At least I didn’t have to wait this time.

I headed out clockwise and almost immediately encountered a cyclist just exiting off the trail. Hopefully her bike tires got punctured by rabid geese on the way out.

After that things settled into a semi-comfortable routine. There were stretches where I even felt that certain sort of Zen one can achieve when running and my lower BPM of 151 reflected this. I did encounter a runner on the left side of the trail approaching me. Clearly one of us would have to move to avoid collision. I saw it as a teaching moment for the wrong-side runner and she shifted over. Hooray!

Not long after that I was heading toward the bend leading onto the Cottonwood Trail when I was startled by the unexpected tooting of a train horn. It was unexpected because while the track parallels the Cottonwood Trail, there are no crossings, hence no need to toot. It turned out workers were gathered with digging equipment on the other line and the train was tooting to warn them to stay on their side to avoid being smooshed by a billion tonnes of metal or however much a typical train weights.

The trail is still blocked off where it splits at Spruce Loop but more piles of gravel near the trail entrance suggest work is being done. What’s weird is it’s been a week already, which is longer than it took them to replace the entire foot bridge on the Cottonwood Trail. Maybe there was a sinkhole or something.

With my pace of 5:36/km only being three seconds off Monday’s, I am perfectly happy with today’s result, with no real issues other than the legs being a wee bit stiff from all this nutty activity.

Run 522
Average pace: 5:33/km
Location: Burnaby Lake (CCW)
Start: 12:32 pm
Distance: 10.03 km
Time: 55:44
Weather: Mainly cloudy
Temp: 19-21ºC
Humidity: 51%
Wind: light to moderate
BPM: 162
Weight: 157.4 pounds
Total distance to date: 4063 km
Devices: Apple Watch, iPhone

I spent the morning contemplating whether I would do my regular Monday run or consider Sunday’s run in lieu and just resume again on Wednesday, but as the time ticked on by in its usual way I feared LMS (Lazy Monday Syndrome) might kick in, so I headed off shortly before noon, planing on not quite putting the proverbial pedal to the metal today, given only 24 hours of rest.

I arrived to conditions very similar to yesterday, but perhaps a little more cloudy–a good thing for running. When I got to the lake I felt the need to visit the Jiffy John®, which at this point is hardly unexpected. At least I didn’t feel the need to visit it at the 5K mark. As I approached yonder potty I noticed a red truck parked right in front of it? Who parks right in front of an outdoor potty? They’re generally thought of as stinky ans yucky.

Someone who is using it, it turns out. Using it very thoroughly. While a woman walked a dog back and forth along an adjacent bush, I waited–almost ten minutes. And it was already occupied when I got there. The only way I would spend ten minutes or more in a Jiffy John® is if I was forced to at gunpoint or something.

Anyway, the guy finally finished, they got into the red truck, and left. The potty had a Devil’s Tower of toilet paper covering up the business. I hate when people do that. The rolls they put in are not intended for Devil’s Tower emulation. It’s wasteful and silly. It’s a toilet. It’s going to have poo in it. Hiding it under ten pounds of toilet paper is fooling no one–but it is insuring someone is going to need to use the loo and find all the toilet paper is already stuffed into a great heap inside the potty.

Unlike yesterday I did not start the run by nearly plowing into someone. Instead, the theme of the day was the old favorite dogs unleashed/cyclists. The cyclists were paired off and the second pair came along at an especially inconvenient time. They were heading toward me, but I was also just about to pass a slow-moving couple on the right. Would I defer to the cyclists and let them go by first? I would not! Instead I moved left to pass the couple and forced the cyclists to nearly ride completely off the trail (which would technically have made their presence within the boundaries of the bylaw, I suppose). As always, I hope these jerks got flat tires, chased by rabid geese or some combination thereof.

Despite not intending to run as hard as yesterday I ended up with a similar pace–5:33/km vs. yesterday’s 5:31/km. I slowed through the 7-9 km stretch but put a little zing in for the final km.

There were more people out than I expected, possibly because I was running right around noon.

The main trail where it splits with Spruce Loop was still closed but I saw a small clue on what the issue might be, as a little putt-putt gravel truck trundled past me later on, heading in that direction. Possibly some repair work or shoring up around one of the footbridges. Still odd that the detour is there without any explanation, though.

The only complication during the run was a bit of discomfort along the right edge of my right foot, but I think this was caused by twisting the foot inward on a tree root before starting the run. It seems to be fine now.

Overall, this run was a solid follow-up to yesterday’s return-to-form. I might be a tiny bit sore tomorrow but as compensation my legs will look like tree stumps! Yes.

Run 521
Average pace: 5:31/km
Location: Burnaby Lake (CW)
Start: 1:47 pm
Distance: 10.02 km
Time: 55:27
Weather: Partly cloudy
Temp: 19-21ºC
Humidity: 57%
Wind: light to moderate
BPM: 156
Weight: 158.7 pounds
Total distance to date: 4053 km
Devices: Apple Watch, iPhone

Today is not a run day but I whimsically ran anyway, for two reasons:

1. After doing some tidying up of the junk in the living room, I feared I would be hit by LSS (Lazy Sunday Syndrome) and spend the rest of the afternoon sitting on my butt and doing very little of anything besides fulfilling basic bodily functions (more on those later).
2. With an actual shower last night and cooler temperatures today it was a chance to run in Real Weather™ and I just couldn’t resist.

So off I went in early afternoon (wholly inadvisable during the heatwave), first thinking I’d do a 5K on the river, then a 5K at the lake and finally what evolved into a full 10K at the lake.

My start was much stronger than the last few runs, though I almost collided at the first corner thanks to a shirtless jogger ignoring the “run/walk on the right” rule. I had to get out of his way. I saw him later and he was on the right side of the trail, so he may be one of those joggers who cuts in to take a corner, which is actually more dumb than just running on the left side of the trail. Also, being topless did not make him sexy.

Not long after that I encountered a dope on a bike (I now reflexively tell these people, “Bikes aren’t allowed on the trail” as I run by. I expect it to have no effect, but even if it makes them feel a tiny bit bad, it’s worth it). At this point I’m thinking maybe running on an “off” day was not a great idea. And indeed I encounter still more cyclists later. I chalk this mostly up to it being a Sunday. I haven’t run Sundays for awhile and today provided some guidance on why I would not miss doing so.

My improved pace did mean I was pushing hard, with a slightly higher BPM, and by the last few km I was slowing down, but my overall pace was still 5:31/km, not only besting my previous 10K by ten seconds, but also making it my best 10K of the year. All I had to do was wait for the terrible weather to end!

Speaking of weather, it was still fairly humid but it was a clean humidity, for lack of a better word. I sweated but not nearly as much as I have been, and the only effects I felt were those from simply putting in a good effort. The sun poked out from time to time but it was mostly cloudy, which was nice, and there was often a good and slightly cool breeze blowing, which was just as nice. It was a doubleplus nice run, a great day for an Orwellian jog. Or something.

Something strange happened after I began walking back, though. Almost immediately I was hit with cramps all through my lower abdomen, all weird and gassy and rumbly and unpleasant. I had no idea why it was happening, but glad it happened after I’d finished the run. By the time I got onto the river trail it became clear–my bowel was at it again. Somehow my bowel has tuned itself so that running = pooping. This is not a good combination. Today it was off, which allowed me to finish the run without the runs (ho ho), but instead I suddenly found I had to go RIGHT NOW and without a restroom in sight. Just trees and such. You know, nature. Desperate, I channeled my inner bear, spotted a path leading down to the creek under the bridge and shambled down as quickly yet carefully as I could.

I picked my way through branches, careful not to go into the drink (it wasn’t deep, but why soak your feet if you don’t need to?) and found a spot that was sufficiently out of view from the bridge (I had spotted someone in the distance approaching from the other direction and felt no need to give them a full viewing). I barely (bearly?) had time to yoink down my shorts before a full scale evacuation commenced. In retrospect I may have eaten something that disagreed with me because the word “diarrhea” occurred to me later. Running + diarrhea is also not a good combination. I also realized that the spot I picked did in fact have an unobstructed view back to the bridge. Oops. I guess I could have pretended I was doing squats. No one saw, fortunately.

I felt much better after that but I admit I’m getting a little paranoid now. This is almost becoming a pattern now. I don’t want my body to associate running with relieving myself. I want the two to remain separate, as nature intended. I will have a stern talk with my butt and see how it goes. Or if it goes.

Still, this run was a nice return to seasonal conditions. Now I need to decide if I take a day off tomorrow in lieu or head out again and stick to my normal schedule.

Run 511
Average pace: 5:34/km
Location: Burnaby Lake (CCW)
Start: 9:45 am
Distance: 10.02 km
Time: 55:52
Weather: Overcast, light showers
Temp: 17ºC
Humidity: 82%
Wind: light
BPM: 159
Weight: 160.9 pounds
Total distance to date: 3964 km
Devices: Apple Watch, iPhone

Today I planned to run my first 10K of the year. And I did.

Today the forecast said it might shower. And it did.

But I didn’t care! It actually didn’t start to shower until nearly the 9 km mark and even then it was more of a light drizzle than rain.

I headed out early because I knew it would be a lot harder to motivate myself if it did start to shower before I got outside. Once I’m out and heading to the run I’m committed, regardless of the weather. Well, I’d probably reconsider if the weather was erupting volcano or something.

I started around 9:45 a.m. and it was around 17ºC, so pretty comfy for running, especially without the sun beating down from above (not that I don’t love you, sun–you can come back now). It had sprinkled earlier so the air was still quite humid and I sweated copiously during the run. Again, this was different than sweating from the heat of the sun. I’m not sure how to describe the difference. It was wetter? Everything was wetter.

There were actually quite a few other runners out, including an entire gaggle that came running in together just before I started near the dam. Pedestrians were fewer but still more plentiful than expected, given the gloomy sky. I guess clouds aren’t as scary on weekends.

I started with a slower pace, knowing I was likely to commit to a full 10K, and kept the pace very steady, with no greater than a ten second variance at any point. In fact, here it is, straight from the Activity app:

I found some pep at the midway point and again in the final km, when the end was in sight, but stayed pretty consistent, otherwise. Even better, I had no issues at all–no cramping, no soreness in either foot. I had no real doubt I’d push through to 10K but the first long run of the year you never know until you’re actually out there. A pace of 5:34/km for the first 10K is pretty good for me. It’s better than some of the 7K times I’ve pulled recently.

Also I forgot to mention it, but I saw a cute brown bunny hop across the trail in front of me on Thursday’s run. I don’t think bunnies are supposed to be there, so it was probably a released pet or the offspring of the same. It was still very cute.

Overall, I’m pleased with today’s run and the week in total. This is the first time this year I’ve done an extended run all three days: 7K. 7K and 10K. My amazing math skills tell me that’s 24 km. Not too shabby.

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Run 510
Average pace: 5:27/km
Location: Brunette River trail and Burnaby Lake (CW)
Start: 6:25 pm
Distance: 7.03 km
Time: 38:23
Weather: Cloudy
Temp: 21ºC
Humidity: 48%
Wind: light
BPM: 156
Weight: 161.4 pounds
Total distance to date: 3954 km
Devices: Apple Watch, iPhone

A few things were different for tonight’s run. It was several degrees cooler and cloudy, so weather-wise it was much nicer for running. I decided to go clockwise on the lake portion instead of counter-clockwise like I normally would.

And the biggest difference: a much faster pace. Compared to Tuesday’s 5:41/km, tonight I came in at 5:27/km, a fairly substantial improvement. I started again with a not-pushing-it pace (5:18/km for the first km) and while I dipped toward the middle as I usually do, I never felt like I was bogging down and regained speed, ending with the last km at the same pace as the first.

The sun poked out for a few moments here and there but that was it.

The other remarkable feature of the run was the clouds apparently scared away everyone else. I saw a few people near the dam as I was starting out and then saw no one else until after I finished my run and was walking past the athletic fields. It gave the run a real Omega Man vibe. It was weird but also kind of nice. Who knew clouds were so scary?

Overall a good effort and a nice bounce back from Tuesday’s hot ‘n humid jog.

Run 509
Average pace: 5:41/km
Location: Brunette River trail and Burnaby Lake (CCW)
Start: 6:42 pm
Distance: 7.02 km
Time: 39:58
Weather: Sunny
Temp: 25ºC
Humidity: 36%
Wind: light
BPM: 161
Weight: 160.6 pounds
Total distance to date: 3947 km
Devices: Apple Watch, iPhone

The weather for tonight’s run looks very similar to Saturday’s but in this case looks are indeed deceiving as it felt much warmer than the 25ºC would seem to indicate. I took preemptive action by starting out at a slower, steady pace and then just tried to stick to it for the entire run. I did find myself slowing a bit more overall around the midway point–by coincidence the same time by body suddenly decided it was a good time to have a bowel movement, even though I told my bowel in a very stern tone to do its business before we headed out. As I’m sure I’ve mentioned before, jostling your innards about while running is not an optimal action when you gotta go.

But I put it out of mind and by the 5K point felt fine. I even felt fine as I wound up at the 7K mark, not nearly as tired and out of breath as on Saturday–a good thing!

I was actually a little concerned about my calves. I’ve been power-walking on my lunch breaks (walking at a pace around 8:45/km or so) and I can definitely feel the muscles stretching as they get worked over by my merciless pace. They were fine for the run, though. I may ease up a little on the walks, anyway. The irony of injuring my leg while walking would be a bit too rich.

Overall, not a fast run but a good run.

Run 507
Average pace: 5:29/km
Location: Brunette River trail and Burnaby Lake (CCW)
Start: 6:47 p.m.
Distance: 7.03 km
Time: 38:37
Weather: Sunny
Temp: 21ºC
Humidity: 49%
Wind: light
BPM: 162
Weight: 163.3 pounds
Total distance to date: 3933 km
Devices: Apple Watch, iPhone

My first post-camping 7K saw me improve my pace from my previous best of 5:37/km to 5:29/km. Not too shabby. I started strong but was definitely feeling the effort by the midway point. I pressed on for a good finish and didn’t encounter any issues along the way, always a nice bonus.

Conditions were very similar to Tuesday’s run, though I had the breeze at my back instead of pleasantly blowing into my face.

There were a few walkers at the lake but it was fairly quiet overall, also a nice bonus.

I actually can’t think of more to add. This run definitely felt like it took more to keep a decent pace going but I stuck with it and got a decent payoff at the end. Onward to Saturday!

Run 506
Average pace: 5:18/km
Location: Brunette River trail
Start: 6:34 p.m.
Distance: 5.02 km
Time: 26:41
Weather: Sunny
Temp: 23ºC
Humidity: 43%
Wind: light
BPM: 161
Weight: 163.3 pounds
Total distance to date: 3926 km
Devices: Apple Watch, iPhone

My last run was 10 days ago, a few days before we left for our camping trip to Manning Park. I didn’t run while camping, though I did a lot of hiking (so much that it was usually impractical to try to fit a run in). Despite this, I was still concerned about how well I would do tonight.

It was sunny and warm, but not uncomfortably so and there was a light breeze that was especially nice when running eastward. In other words, conditions were entirely decent.

I felt I got off to a good start, likewise felt good about the last few km, but felt the pace dip a bit in the middle–kind of a typical performance for a good run. And indeed, that turned out to be the case, as my pace was a peppy 5:18/km, just three seconds off my best pace of the year (which happened just before I got that nasty cold in May).

The feet were fine and everything else held together nicely. My cadence felt especially good tonight for some reason, as if I had rediscovered a form I didn’t realize I’d lost. The third km saw me slow a little, but I think I was just tuckered from the pace of the opening km. I recovered and had a strong 4th and 5th km.

Overall I’m quite pleased that the time off didn’t impact my running. I’ll probably stretch to a 7K run next time, which should bring me back to earth a little. Until then I shall walk on sunshine.

Run 504
Average pace: 5:23/km
Location: Brunette River trail
Start: 6:52 pm
Distance: 5.03 km
Time: 27:09
Weather: Sunny
Temp: 25ºC
Humidity: 46%
Wind: light
BPM: 154
Weight: 164.9 pounds
Total distance to date: 3914 km
Devices: Apple Watch, iPhone

I ran a strange new variation of the river trail tonight, walking to the midway point, then running to the end (west), all the way back (east), returning to the midway point, then heading back to the start (east again). I did this mainly to avoid having to run past a large cluster of kids smoking some of that wacky tabacky.

The first few hundred meters were weird. It was warm and seemed more humid than it really was. I had some difficulty getting a regular breathing rhythm going. I even had a few moments where I wondered if I could even complete the 5K at all. I settled in not long after, but continued to feel the effort for most of the run.

As it turns out, this was because I was running much faster than I have been of late, coming in at a reasonably peppy 5:23/km, a full 14 seconds better than Tuesday’s (admittedly longer) run. It felt like the second km was much stronger than usual and that turned out to be the case. The first km was 5:19/km and the second km was only one second behind at 5:20. The last km was 5:18–the fastest–but overall this was my most consistent run in a fair while. Even my BPM was lower at 154.

The right heel felt a bit sore today but for the run it behaved and was not a factor.

The inevitable off-leash dogs behaved themselves. Cyclists provided a wide berth. All in all, a good run.

Run 495
Average pace: 5:26/km
Location: Brunette River trail
Start: 6:22 pm
Distance: 5.04 km
Time: 27:28
Weather: Partly cloudy
Temp: 18ºC
Humidity: 60%
Wind: light
BPM: 165
Weight: 164.5 pounds
Total distance to date: 3865 km
Devices: Apple Watch, iPhone

It was cloudy but with seasonal temperatures today and the sun even shined briefly, so weather-wise it was pleasant enough for the run.

The arc of the run was about the same as it’s been lately, though the first km was a bit perkier than normal, followed by the usual slowdowns from the second to fourth km before picking up again for the last km, which was again my fastest at 5:14/km. This is not an entirely unwelcome trend, as it feels good to end on a high (or fast) note.

No real complications to speak of. The right heel was a bit sore but didn’t seem to affect my pace (it has helped me focus more on my form which is a good thing) and all of my other body parts co-operated.

Overall, a solid effort toward getting back to my pre-cold pace.

Run 491
Average pace: 5:15/km
Location: Brunette River trail
Start: 6:24 pm
Distance: 5.03 km
Time: 26:28
Weather: Cloudy
Temp: 12ºC
Wind: light to moderate
BPM: 172
Weight: 164.0 pounds
Total distance to date: 3845 km
Devices/apps: Apple Watch, iPhone

I know myself well enough to realize the best way to get back into regular after dinner runs is to not think about them.

In other words, just change and go. So I did.

I had incentive to run fast–it had been raining hard most of the day and the clouds overhead were fat and dark, just waiting to dump on me. I fairly boogied and kept up the torrid pace even on the walk back. By some miracle, I stayed dry.

I got off to what felt like a solid start and by the midpoint was actually feeling pretty good. I even turned up the pace in the final km, which was my fastest at 5:01/km. My overall pace was a peppy 5:15/km, nine seconds better than Tuesday and 32 (!) seconds faster than Saturday.

This is also the first time in awhile I’ve done three runs in a week, just like in the good old days.

Despite being 12ºC (hooray for yet more unseasonably cool weather), I actually felt pretty comfortable wearing just a t-shirt (well, and shorts. I’m not ready to start pantsless jogging quite yet).

I am pleased by the lack of cramps or other complications and by the general energy level I maintained. I was expecting a lot worse, really.

There were a lot of tiny black slugs on the trail. I have no idea why. The rain, perhaps. That also helped give the run that old-time feel, like when I would run at the lake and it felt less like jogging and more like “dodge the slug” because you don’t really want to squish a bunch of slugs when you’re running.

Overall, a very solid and encouraging effort. Excelsior!