fast legs

Run 426
Average pace: 5:30/km
Location: Brunette River trail and Burnaby Lake CCW
Distance: 7.02 km
Time: 38:38
Weather: Cloudy
Temp: 14ºC
Wind: light
BPM: 158
Stride: n/a
Weight: 163.9 pounds
Total distance to date: 3432
Device used: Apple Watch and iPhone 6

I was nodding off coming home from work on the SkyTrain today. It started fairly early, my head drooping somewhere between Main Street and Broadway stations. It was a run night and I wanted a nap night instead.

But I got home, had a slice of toast and peanut butter for fuel, changed and headed out for my first longer evening run, a 7K route ending near Still Creek at Burnaby Lake. I stretched before starting and encountered no issues on the run. Being both cloudy, cool and early evening, it was fairly quiet on the trail.

My overall pace of 5:30/km is right between my better 5K and 10K times, with the first km being close to breaking the 5 minute mark at 5:06 (I was not trying to break this mark, as steady ‘n safe remains my preferred run style for now).

When I finish this route I usually walk toward the Burnaby Lake SkyTrain station then do a little jog on the overpass, which is this thingy here:

It doesn’t look very tall and it’s not, really, but there’s something about the curving incline at the start (as you approach from Burnaby Lake) that triggers my latent acrophobia, so I usually dart over it. Tonight was the first time in awhile when I did not slow down nor feel winded after sprinting up the incline. Progress! I then missed the train, which arrived as I sprinted but left before I could close the gap. At least the fare gate played nice with my sweaty Compass card.

Overall, this was a pleasant run without surprises, either good or bad. I’ll take it.

Run 425
Average pace: 5:35/km
Location: Burnaby Lake CW
Distance: 10.01 km
Time: 56:01
Weather: Sun and cloud
Temp: 12ºC
Wind: moderate to strong
BPM: 163
Stride: n/a
Weight: 164.5 pounds
Total distance to date: 3425
Device used: Apple Watch and iPhone 6

Today was not a pseudo-summer day. In fact it was slightly cooler than normal. Such is life on a planet where the climate is pretty much doing whatever it wants these days. A good breeze convinced me to wear a long-sleeved shirt and it proved wise, even when the sun did pop out occasionally afterward.

I made an effort to run earlier and did a little better that usual on Sunday, wrapping the run up by 11:29. There were probably fewer walkers but there were even more runners. I had to wait for two to finish just to use the potty (note: they went separately). I spotted one or two dogs off-leash but most were secure and a number were jogging alongside their owners, which can look anywhere from cute to “I think that dog is about to expire.”

I again started with a deliberate pace in mind (and stretched before heading out). Just as I was reaching the bridge at Deer Lake Brook, my right leg started to hurt. Not a lot but enough to raise a tiny red flag. I moderated my pace and that seemed to help. Around 500 m later I bunched up with several other runners. One woman in particular was pretty much matching my pace so I had to quickly decide to either reduce my speed to let her get ahead and create a gap between us, or speed up, pass her and maintain speed long enough to create the same gap. The latter would be tougher and I was mindful of The Leg.

Still, that’s the way I went. But I did something a little different as I sped up–I lengthened my stride (this is where the TomTom would have been handy as I’d be able to see where it changed and by how much). My idea was to increase my speed without unduly straining my legs by increasing my stride without overextending it. I think it actually worked! For a time I felt lighter and faster and it was kind of neat. Then I got tired, the woman began gaining ground and before I was humbled by her sprinting by, we reached a split in the trail and she hooked left away from the lake.

The most surprising part of the run came at the end when I checked my time and pace. BPM was nearly identical to the last 10K but my total time was faster by a whopping 2:35 minutes. My average pace went from 5:50/km to 5:35/km. I’m not sure how I managed this dramatic improvement except the first km was zippier than normal at 5:10/km and the 5km mark was also significantly faster than the km before and after–this is where I turned on UltraPace mode. I was definitely beginning to tire in the last km but held it together long enough to keep the overall pace up.

Despite the warning signs from The Leg, this was still a very nice run. I will keep stretching and do what I can to minimize the risk of yet another injury.

Run 423
Average pace: 5:50/km
Location: Burnaby Lake CCW
Distance: 10.02 km
Time: 58:36
Weather: Sun and high cloud
Temp: 14ºC
Wind: low
BPM: 162
Stride: n/a
Weight: 166.2 pounds
Total distance to date: 3410
Device used: Apple Watch and iPhone 6

It was sunny and warm today and despite the official reported temperature of 14ºC both at the beginning and end of the run, I’m pretty sure the watch was being kooky and it was warmer than that, probably closer to 16 or 18. It was not overly warm, though, just enough to get a very light sweat going.

Today was the actual Vancouver Sun Run so I wasn’t sure how it would affect crowds at the lake. As it turns out there were quite a few people, walkers and joggers alike. And one cyclist who zoomed past me on the Avalon Trail. Grr. There were a few minor incidents of trail-clogging but nothing significant. The side trails proved to be a good choice today as I encountered no one on all three (note, unless otherwise stated, a full 10K loop of the lake will always include the three side trails as they generally get a lot less traffic).

My pace was a lot more deliberate vs. last Sunday as I didn’t want a repeat of the soreness in the upper right leg and on that count, I was successful, as the leg felt much better. I ended up only two seconds off last Sunday, which is still ahead of most of my longer runs this year, so it’s all good.

I also successfully changed music using Siri mid-run. This always feels like a major triumph to me because I expect Siri to automatically garble anything I say while jogging. Stranger still, I felt three of the ten taps that mark off the kilometers while running, the most ever. I also got an annoying Slack notification mid-run and am a bit puzzled why it practically vibrates the bone in my wrist while the ones specifically for running are these minimalist little taps. It seems legitimately backward. I’d say there’s probably a setting but the watch actually has very few and I’ve already turned all the “taptics” up to 11.

The left foot felt a little sore on the walk back but nothing major. My BPM was up slightly from the previous 10K but that is almost certainly due to the warmer weather and greater exertion required.

Overall, I am pleased with today’s effort. I’m also beginning to stretch now in an effort to reduce further injury. I’ll be sure to report any ironic stretching-related injuries here.

Run 422
Average pace: 5:26/km
Location: Brunette River trail
Distance: 5.03 km
Time: 27:27
Weather: Sun and cloud
Temp: 12ºC
Wind: moderate to high
BPM: 159
Stride: n/a
Weight: 167.3 pounds
Total distance to date: 3399
Device used: Apple Watch and iPhone 6

After the soreness of Sunday and the weird explosion of pain Tuesday morning, I headed out for tonight’s run with a bit of trepidation. Fortunately the right leg held up and only felt a bit stiff afterward.

It was brisk and a good breeze was blowing but it made no difference once I got started and got all sweaty and junk. I deliberately used caution, aiming for a slower but steady pace and in the end I paradoxically beat my last 5K pace (a statistical tie at 5:26/km but still). My BPM also dropped back down to 159, It seems the key to a good run is to not be stupid and macho. Who knew?

Run 420
Average pace: 5:27/km
Location: Brunette River trail
Distance: 5.01 km
Time: 27:24
Weather: Sunny
Temp: 16ºC
Wind: low
BPM: 158
Stride: n/a
Weight: 168.6 pounds
Total distance to date: 3384
Device used: Apple Watch and iPhone 6

A runner’s high, that is.

The early summer-like conditions returned and tonight’s run was close enough in terms of time/pace for me to call it a draw in comparison to Tuesday. On the improved side, my right leg did not bother me and I generally felt more comfortable and relaxed.

My BPM was up slightly at 158 but it’s still well below where it has been, so this may in fact not be an anomaly.

Only one dog off-leash tonight and it was reasonably well-behaved. I still secretly gave the owner a dirty look.

There’s not much to add so for a delightful change of pace I will not pad things out unnecessarily.

Run 419
Average pace: 5:25/km
Location: Brunette River trail
Distance: 5.04 km
Time: 27:21
Weather: Overcast, some drizzle
Temp: 10-11ºC
Wind: low
BPM: 154
Stride: n/a
Weight: 166.6 pounds
Total distance to date: 3379
Device used: Apple Watch and iPhone 6

The weirdly warm weather went away today and I ran under overcast skies, with temperatures hovering around 10 degrees or so. It was a bit drizzly at times but fortunately the rain held off and my nipples were saved*.

A few nice things about the run: In terms of cardio, I actually felt quite comfortable for most of the jog, falling into a steady pace fairly quickly. I bested my previous 5K pace by three seconds. My heart rate dropped an unusually large amount, from 165 BPM to 154 BPM. It seems suspiciously low compared to all the other runs but maybe I really was that much more in the proverbial zone.

Where I wasn’t in the zone was with my right leg. I could feel the muscles pulling and it felt a bit sore through much of the run. It’s fine now and didn’t hurt at all on the walk back but it is a reminder that I need to keep stretching and remain flexible to prevent injury.

Considering I nearly nodded off on the commute home from work and felt little motivation to run at all, I’m rather pleased by tonight’s results.

Oh, and I’ve been offered replacement Speedgoats. I look forward to runs soon where the color of the shoe and the color of my socks remain independent of each other.

* don’t ask

Run 417
Average pace: 5:28/km
Location: Brunette River trail
Distance: 5.02 km
Time: 27:31
Weather: Sunny
Temp: 17ºC
Wind: low
BPM: 165
Stride: n/a
Weight: 167.7 pounds
Total distance to date: 3374
Device used: Apple Watch and iPhone 6

Which is not to say I ran in the river, I ran next to it.

My first after-work run of the year went well. The weather–on the last day of March–was more like an early summer day, with the temperature a warm 17ºC.  The sun was still high enough to mostly be out of my eyes, though I had to duck my head a few times. All the more incentive to run faster so I could get to the end of the trail and run back with the sun behind me.

I tried pacing myself in the first km but felt positively springy. That changed to “lungs somewhat on fire” and I moderated until I found my rhythm.  I ended with an average pace of 5:28/km, significantly better than my first few 5Ks of the year, so that was nice.

The color leeching on the Hokas has almost given up after seven(?) runs. The shoes are otherwise performing well. I finished the 5K with no discomfort at all in the left foot, which was also nice.

I keep saying I’m going back to my TomTom Runner Cardio watch but the Apple Watch is already on my wrist and it’s just so convenient (and honestly, it’s easier to use, though the taps aren’t nearly as noticeable as the TomTom’s vibration alerts). Still, I may switch over on the weekend. Maybe.

Run 416
Average pace: 5:51/km
Location: Burnaby Lake CCW
Distance: 7.12 km
Time: 41:41
Weather: Sunny with some high cloud
Temp: 9-11ºC
Wind: low
BPM: 166
Stride: n/a
Weight: 167.7 pounds
Total distance to date: 3369
Device used: Apple Watch and iPhone 6

A repeat of Friday’s run and the first time I’ve done multiple runs in a week all year, woo. The weather was nicer, with little wind and mostly sunny but still a bit on the chilly side. I wore my new long-sleeved running shirt (which is still much lighter than my old gray one, which is currently stinky and unwashed thanks to a broken washing machine) and it was a good call, at least on the walk to the lake.

Although the actual timing on the run was basically the same as Friday it felt better, with the last km not being “oh god please let it end.” I also switched back to the Hoka’s, which meant sacrificing another pair of socks. I need new socks, anyway. My left foot was grateful, though, and was remarkably well-behaved for the run. This, too, was a good call.

Despite primarily sunny skies I still encountered the worst weather while jogging–dogs. In this case it was one of those little dust mop dogs running around off-leash (shocking, I know). For reasons only it knows it veered from its side of the path and ran directly in front of mine. I had to put on the brakes to keep from stomping on it. Dear idiot who didn’t put his dog on a leash: This is why your dog should be on a leash, because dogs are dumb but humans are generally smarter. In this case it was more dumb and dumber. There were other holiday walkers out today and you can always tell them from people who regularly walk the trails because they will almost always fan out to block the entire path, then act surprised when they encounter other people who want to get by.It makes me long for the invention of the holodeck.

Overall, though, the run was fine. I felt decent and having a few days off instead of a week had no real effect on my performance.

And the bug? It hit my upper lip and bounced off, which is a good thing because that sucker was huge. It would have been a choking hazard.

Run 413
Average pace: 5:56/km
Location: Burnaby Lake CCW
Distance: 7.05 km
Time: 41:55
Weather: Overcast, showers
Temp: 7-8ºC
Wind: moderate to strong
BPM: 168
Stride: n/a
Weight: 168.8 pounds
Total distance to date: 3348
Device used: Apple Watch and iPhone 6

I headed out earlier today to beat the rain and beat some of it.

The rest fell on me.

The day was cool and a strong breeze made it cooler still. The sky looked semi-threatening and the forecast indicated I’d complete my run before any real rain would start. Just over 2.5 km in, having just exited the Piper Mill Trail, a light sprinkle began. It remained much the same for the rest of the run, picking up a little toward the end.

After the run it turned into a downpour, so the last four km or so I got thoroughly soaked. It was the kind of weather that would have made it very difficult to motivate myself to get out in, so the decision to start early was wise indeed.

I opted to run 7K and managed it without issue, coming in with a slightly slower pace that pretty much equals out to the 5K pace of a few weeks ago. That’s nice to see.

The left foot was a tiny bit sore during the run but perfectly tolerable. I experienced no other issues.

There were no cyclists on the trail today. Hooray! There were several unleashed dogs. Boo! The runners started outnumbering the walkers as the weather worsened but other than a few dedicated walking groups, traffic was pretty light.

The strange crashing happened somewhere after the 9K mark when I was walking out, a few hundred meters shy of the Avalon Trail. I heard a loud crash just behind me and to my right. I snapped my head back (after leaping into the air) and couldn’t see anything immediately obvious but the woods here are marshy and filled with deadfall. There was a very large branch weighing down on other fallen timber and I suspect that may have been what I just heard. Recent storms with high winds and heavy rain have created optimal conditions for trees and branches to come down and there were several chainsawed trees along the trail that hadn’t been there last week. The fact that it seemed to be happening while I was there made me eye every slightly leaning tree for the rest of the trip around the lake.

Nearly every tree leans slightly at Burnaby Lake.

I escaped unscathed, apart from getting completely drenched and overall the run was a success. I increased my distance, maintained my pace and felt fine after. Now that Daylight Saving Time has kicked in, I should be able to start doing 5Ks after work soon™.

Note: The Speedgoats are still bleeding blue into my soaks for the fifth run in a row. I may pick up a different pair of shoes this week or at least see if I can exchange these ones as they’re clearly defective or my feet have new mutant color-absorbing abilities that coincidentally only activate when I’m wearing the Speedgoats.

Run 412
Average pace: 5:54/km
Location: Burnaby Lake CW
Distance: 6.06 km
Time: 35:50
Weather: Overcast
Temp: 11ºC
Wind: moderate
BPM: 166
Stride: n/a
Weight: 169.2 pounds
Total distance to date: 3341
Device used: Apple Watch and iPhone 6

The forecast thundershowers did not materialize for today’s run and though it sprinkled a little before and after the run, I once again lucked out by having the run itself stay dry. The recent rain meant the area around the fields required some nigh-impossible puddle-dodging, however. This is the last stretch of trail around Burnaby Lake that hasn’t been effectively shored up, so regular rain will often still produce mini-lakes that force you to go into the field to avoid. In this weather the field’s edges are bog-like, so it’s not much of an improvement. Basically, you don’t want to be wearing nice shoes here.

It was also 11ºC again, but with the wind gusting less, it felt much milder. It was nice.

Speaking of shoes, the fourth time out the Speedgoats still bled blue onto my socks, however the blue is a lot less prominent now and maybe in another half dozen runs or so it might stop. That’s still not really acceptable, but it is something to look forward to, sort of. The laces again felt loose on the walk back, but remained tied.

The skunk cabbage did not stink this week. It will stink again, though, as sure as spring officially arrives in two weeks.

Two cyclists rode past me as I began my walk back along the Cottonwood Trail. I thought evil thoughts as they went by (“Crash into each other!” “Get attacked by insane squirrels!”) but really, all I’d like is for people like them to use the roughly billion other trails and spaces in the lower mainland where cycling is allowed.

The run itself was largely a repeat of last week, with the pace within the mathematical margin of error at 5:54/km (it was 5:53 last week). However, I did push out to just over 6 km instead of the usual 5 km, so I was effectively faster. The extra km did not prove taxing so I’ll probably continue ramping up toward doing a full 10K loop again.

Overall, I was pleased with the effort. I can tell I’m making progress as much of my thought process during the run has shifted to various random things and away from “Dear god, when is this run going to end?”

Run 404
Average pace: 5:13/km
Location: Brunette River trail and Burnaby Lake (CCW)
Distance: 7.02 km
Time: 36:38
Weather: Sunny
Temp: 23ºC
Wind: light
BPM: 153
Stride: 180 strides/min
Weight: 153.9 pounds
Total distance to date: 3286
Device used: TomTom Runner Cardio

Tonight’s run was pretty much a repeat of Tuesday’s, with the temperature being slightly warmer (23 vs. 21ºC), the distance slightly shorter (7K vs. 8K) and the direction slightly opposite (counter-clockwise vs. clockwise).

Because of the previously mentioned slightly tender shins I originally planned to ease up a bit for this run but when I spied another runner ahead of me as I came off the Piper Mill trail I decided to keep pace with him (if I could) and did just that for roughly the last two km or so. I think I actually closed the gap a little, woo.

As with Tuesday’s run I got a nice bell curve going, with the slowest part of the run in the middle and then picking up speed again in the second half. In fact I came the closest yet to dipping below 5:00/km in the last km, coming in at 5:03. Hopefully my shins will forgive me.