Before sunrise this morning I headed out and completed the week 5, day 2 run for C25k, consisting of 8 minutes running, 5 minutes walking, and 8 minutes walking (with 5min warmup/cooldown, of course). I thought 8 minutes would be really challenging, but surprisingly enough it was quite doable - I didn't even work up much of a sweat.
Of course, it was only 14C outside this morning at 5:30am, so the lack of sweat probably had more to do with the cool temperatures than my fitness level...
I'm now past the halfway point for the C25K 9-week program, and I'm feeling pretty good about things. Time really flies - it feels like I just started yesterday.
Day 3, and my first extended (20 minute) running stretch will be on Wednesday.
I'm still using Runkeeper and Nike+ side-by-side (they run concurrently on the iPhone 3GS) but I'm not sure I'll keep using the Nike+ on an ongoing basis. One plus that it has over Runkeeper is that it has celebrities congratulating you on improvements - twice now I've had Lance Armstrong tell me that I've achieved a personal best for the mile. Sure, it's just a pre-recorded message, but it's cool nonetheless!
Monday, August 31, 2009
Saturday, August 29, 2009
Week 5 begins, target weight (almost) reached
Last year I decided to bring my weight down to 150, based on the rolling average calculated by the Hacker's Diet Online, and I set August 31, 2009 as the "target date" for that goal.
As of today I'm ever-so-slightly shy of my target - I'm at 150.6lb. For some strange reason, after losing nearly 40 pounds, it's the last half-pound that's giving me the most trouble. I'm not too worried about it, though - I'll just hit the target a week or two behind schedule.
That said, taking up running over the past month has helped accelerate my weight loss, and I'm feeling much better for it. For the first time in my life I'm able to run for an extended distance without getting out of breath.
It's brutally hot today (high of 29C) so I went for my run this morning while it was still relatively cool out. I've started week 5 of Couch-to-5k, which means that today's run was alternating between 5 minutes of running and 3 minutes of walking. By day 3 this week I'll be up to a 20-minute continuous run, which should be a pretty big accomplishment for a recovering couch potato such as myself...
As of today I'm ever-so-slightly shy of my target - I'm at 150.6lb. For some strange reason, after losing nearly 40 pounds, it's the last half-pound that's giving me the most trouble. I'm not too worried about it, though - I'll just hit the target a week or two behind schedule.
That said, taking up running over the past month has helped accelerate my weight loss, and I'm feeling much better for it. For the first time in my life I'm able to run for an extended distance without getting out of breath.
It's brutally hot today (high of 29C) so I went for my run this morning while it was still relatively cool out. I've started week 5 of Couch-to-5k, which means that today's run was alternating between 5 minutes of running and 3 minutes of walking. By day 3 this week I'll be up to a 20-minute continuous run, which should be a pretty big accomplishment for a recovering couch potato such as myself...
Thursday, August 27, 2009
Week 4 complete!
Today I finished week 4, day 3 of the Couch-to-5k program. I'm feeling good, my endurance seems to be improving slowly but surely, and I'm injury-free. The weather was absolutely perfect for a run tonight (23C, gentle breeze) and there were tons of people out walking dogs, rollerblading, and taking in a beautiful summer evening.
After a taxing day at work, it feels great to go for a run.
After a taxing day at work, it feels great to go for a run.
Tuesday, August 25, 2009
Social Media awesomeness...
So I post a quick review this evening comparing Nike+ and Runkeeper. I decide to send out a link to the review on Twitter. Within 10 minutes of tweeting the link, the developer of Runkeeper replies and states that one of the features I've suggested (posting status updates without map data) is "coming soon". How cool is that? It's great to hear back directly from a software developer, and it's great to see that features suggested by users are actually being incorporated into the product!
It's been over 30 minutes now since the blog post and tweet went live, and I have yet to have any response or commentary from the folks at Nike, and I don't really expect one will be forthcoming.
If you have an iPhone 3G/3GS and are a runner (or do any other sort of outdoor sport), pay the $10 and buy Runkeeper. Totally worth it, if anything just to support such a responsive developer.
It's been over 30 minutes now since the blog post and tweet went live, and I have yet to have any response or commentary from the folks at Nike, and I don't really expect one will be forthcoming.
If you have an iPhone 3G/3GS and are a runner (or do any other sort of outdoor sport), pay the $10 and buy Runkeeper. Totally worth it, if anything just to support such a responsive developer.
Nike+ versus Runkeeper showdown
Today's run was day 2, week 4 of the Couch-to-5k running program. As I'm now the proud owner of an iPhone 3GS, I've had the opportunity to compare the Nike+ tracking system with that of Runkeeper Pro. The former is a creation of Apple and Nike, two corporate powerhouses, and the latter is the creation of a small development firm in Boston.
The Equipment
Both tracking systems consist of an iPhone application and a corresponding web site where the data is uploaded. For Nike+, the required equipment is a shoe transmitter and a receiver. Receivers are built into the iPod Touch (2nd generation) and iPhone 3GS, and are available as an external add-on to the iPod Nano. The sensor is a small plastic button about the size of square of chocolate that is inserted into the sole of your left running shoe (assuming you have the corresponding Nike+ shoes), although it's possible to attach the sensor to any running shoe using third-party sensor-holders. The sensor supposedly lasts for 1000 hours of use, but as I found out with my first sensor, that isn't always the case. For Runkeeper, all that's required is an iPhone 3G or 3GS. No other sensor is required as Runkeeper uses the phone's GPS capabilities.
Cost
The cost of each system depends largely on what equipment you already have. If you have an iPhone 3G or 3GS, Runkeeper is only an extra $10 to purchase, and there is a free ad-supported version available. If you don't have an iPhone, though, then Runkeeper just isn't an option. Nike+ is available for a wider variety of hardware, but requires that you purchase a shoe sensor ($25CDN on its own) and have compatible shoes or an appropriate holder on your laces for the sensor. If you have an iPod Nano, a kit that includes the sensor and receiver costs $40CDN.
The running experience
I ran using both systems operational at the same time, so I received audio cues from both. Nike+ gives feedback periodically whenever you press the home button on the iPhone, listing pace, distance, and so on. Runkeeper does the same, and can be configured to provide periodic updates. For this run, I had the audio updates set for every 5 minutes.
At the end of the run, Nike+ reported a distance of 4.78km and a pace of 6m45s/km. Runkeeper reported a distance of 4.69km with a pace of 6m49s/km. All told, the readings from both systems are quite comparable, although I'm inclined to trust Runkeeper's measurements since they're based on GPS readings. The Nike+ system is based on a measurement of how long your foot is moving versus staying still, which provides a fairly accurate measurement of speed and pace, but can't tell where you're running. Accordingly, the Nike+ system will work even if you're running indoors on a treadmill - Runkeeper is pretty much useless indoors since it won't be able to get a GPS signal.
Website experience
Nike+ has a massive number of users, and the website is very feature-rich. That's also it's biggest drawback - it's an entirely flash-based site, it's slow, and it's difficult to navigate if you're looking for something specific. It does, however, have some great community features such as challenges between users (even those you don't know), goal setting and tracking, and an elaborate system of rankings, milestones, and "levels" that are designed to keep you motivated.
The Runkeeper website is more spartan, but has the advantage of showing not only where you've ran, but a chart showing the elevation change and speed over the course of a run.
Both systems have the opportunities to share run data publicly via social networking sites such as Twitter and Facebook, but one downside of Runkeeper is that any publicly shared runs show a full map of the run - I view this as a huge privacy concern, since it would advertise exactly where a runner lives (in most cases), since many people begin and end their runs at their homes. I've suggested to the developers that they make map-sharing optional, so that it's possible to share run data without sharing the exact trip taken.
Overall, I think my preference is for Runkeeper. It's nice to know that I won't need to replace sensors on an ongoing basis, and it's really neat to see exactly where I've run on a map. I'll still use the Nike+ system though, since I've already purchased a sensor and it lets me send run updates via Twitter (without a map, obviously).
Tomorrow's a rest day, which will be followed by the conclusion of week 4. Wish me luck!
The Equipment
Both tracking systems consist of an iPhone application and a corresponding web site where the data is uploaded. For Nike+, the required equipment is a shoe transmitter and a receiver. Receivers are built into the iPod Touch (2nd generation) and iPhone 3GS, and are available as an external add-on to the iPod Nano. The sensor is a small plastic button about the size of square of chocolate that is inserted into the sole of your left running shoe (assuming you have the corresponding Nike+ shoes), although it's possible to attach the sensor to any running shoe using third-party sensor-holders. The sensor supposedly lasts for 1000 hours of use, but as I found out with my first sensor, that isn't always the case. For Runkeeper, all that's required is an iPhone 3G or 3GS. No other sensor is required as Runkeeper uses the phone's GPS capabilities.
Cost
The cost of each system depends largely on what equipment you already have. If you have an iPhone 3G or 3GS, Runkeeper is only an extra $10 to purchase, and there is a free ad-supported version available. If you don't have an iPhone, though, then Runkeeper just isn't an option. Nike+ is available for a wider variety of hardware, but requires that you purchase a shoe sensor ($25CDN on its own) and have compatible shoes or an appropriate holder on your laces for the sensor. If you have an iPod Nano, a kit that includes the sensor and receiver costs $40CDN.
The running experience
I ran using both systems operational at the same time, so I received audio cues from both. Nike+ gives feedback periodically whenever you press the home button on the iPhone, listing pace, distance, and so on. Runkeeper does the same, and can be configured to provide periodic updates. For this run, I had the audio updates set for every 5 minutes.
At the end of the run, Nike+ reported a distance of 4.78km and a pace of 6m45s/km. Runkeeper reported a distance of 4.69km with a pace of 6m49s/km. All told, the readings from both systems are quite comparable, although I'm inclined to trust Runkeeper's measurements since they're based on GPS readings. The Nike+ system is based on a measurement of how long your foot is moving versus staying still, which provides a fairly accurate measurement of speed and pace, but can't tell where you're running. Accordingly, the Nike+ system will work even if you're running indoors on a treadmill - Runkeeper is pretty much useless indoors since it won't be able to get a GPS signal.
Website experience
Nike+ has a massive number of users, and the website is very feature-rich. That's also it's biggest drawback - it's an entirely flash-based site, it's slow, and it's difficult to navigate if you're looking for something specific. It does, however, have some great community features such as challenges between users (even those you don't know), goal setting and tracking, and an elaborate system of rankings, milestones, and "levels" that are designed to keep you motivated.
The Runkeeper website is more spartan, but has the advantage of showing not only where you've ran, but a chart showing the elevation change and speed over the course of a run.
Both systems have the opportunities to share run data publicly via social networking sites such as Twitter and Facebook, but one downside of Runkeeper is that any publicly shared runs show a full map of the run - I view this as a huge privacy concern, since it would advertise exactly where a runner lives (in most cases), since many people begin and end their runs at their homes. I've suggested to the developers that they make map-sharing optional, so that it's possible to share run data without sharing the exact trip taken.
Overall, I think my preference is for Runkeeper. It's nice to know that I won't need to replace sensors on an ongoing basis, and it's really neat to see exactly where I've run on a map. I'll still use the Nike+ system though, since I've already purchased a sensor and it lets me send run updates via Twitter (without a map, obviously).
Tomorrow's a rest day, which will be followed by the conclusion of week 4. Wish me luck!
Sunday, August 23, 2009
Week 4 begins
Tonight was the first run of week 4 of couch-to-5k, which consists of intervals as follows:
Tomorrow I'll definitely be taking a rest. I've been told that week 4 is a bit of a turning point in the C25K program - a point where many people drop out. I'm not gonna do that. For some bizarre reason, I feel accountable to the (likely nonexistent) readers of this blog to keep going. Even if there isn't anybody reading this, it's still a motivator for me.
- Jog 400m (or 3 minutes)
- Walk 200m (or 90 seconds)
- Jog 800m (or 5 minutes)
- Walk 400m (or 2-1/2 minutes)
- Jog 400m (or 3 minutes)
- Walk 200m (or 90 seconds)
- Jog 800m (or 5 minutes)
Tomorrow I'll definitely be taking a rest. I've been told that week 4 is a bit of a turning point in the C25K program - a point where many people drop out. I'm not gonna do that. For some bizarre reason, I feel accountable to the (likely nonexistent) readers of this blog to keep going. Even if there isn't anybody reading this, it's still a motivator for me.
Saturday, August 22, 2009
Week 3 complete!
I had a fantastic run tonight to top off Week 3 of Couch-to-5k. For part of my cooldown I decided to try Runkeeper, and I must say I'm quite impressed. I'll probably pick up the "pro" version just because it has built-in interval training with audio cues, which is exactly what I'd like for C25K.
I'm still waffling between tracking using Runkeeper or Nike+, but with the new iPhone I don't really need to choose - they will both run side-by-side.
I'm still waffling between tracking using Runkeeper or Nike+, but with the new iPhone I don't really need to choose - they will both run side-by-side.
Friday, August 21, 2009
New Nike+, new iPhone!
I returned my Nike+ sensor to the Apple store today, and replaced it with a brand new one. Hopefully this one lasts longer than a few weeks.
I also replaced my iPod touch with an iPhone 3GS. It'll be nice to use the voice control during runs in case I want to change playlists. I'm also going to give Runkeeper a try for tracking my runs via the iPhone's GPS. The web interface for Runkeeper seems a lot more streamlined than that for Nike+, but the Nike+ challenges are a nice touch... Time will tell which one fits better for me.
Tomorrow is week 3, day 3 of Couch-to-5k. Things are going great so far, and the muscle soreness I experienced in weeks 1 and 2 hasn't returned (touch wood).
I also replaced my iPod touch with an iPhone 3GS. It'll be nice to use the voice control during runs in case I want to change playlists. I'm also going to give Runkeeper a try for tracking my runs via the iPhone's GPS. The web interface for Runkeeper seems a lot more streamlined than that for Nike+, but the Nike+ challenges are a nice touch... Time will tell which one fits better for me.
Tomorrow is week 3, day 3 of Couch-to-5k. Things are going great so far, and the muscle soreness I experienced in weeks 1 and 2 hasn't returned (touch wood).
Thursday, August 20, 2009
Out of town for a few days
I just got back home from a quick trip to Regina. I did Week 3, day 2 of C25K on the treadmill at the hotel, and kept up with my daily fitness ladder exercises also.
Travelling has a draining effect on me, though. I'm sure I'll be feeling a bit exhausted tomorrow, but thankfully it's a scheduled rest day. W3D3 of couch-to-5k will be Saturday.
On a side note, my Nike+ sensor is still hobbling along but is giving low battery warnings. I'll probably return it to the Apple store tomorrow and get a new one.
Travelling has a draining effect on me, though. I'm sure I'll be feeling a bit exhausted tomorrow, but thankfully it's a scheduled rest day. W3D3 of couch-to-5k will be Saturday.
On a side note, my Nike+ sensor is still hobbling along but is giving low battery warnings. I'll probably return it to the Apple store tomorrow and get a new one.
Monday, August 17, 2009
#@$(*#$ Nike+ sensor...
So, my 2-week old Nike+ sensor died tonight. It gave me a "low battery" warning and then died part-way through my run. I've still got the receipt and packaging, so it's back to the Apple Store for me to get a replacement. Frustrating, though.
In any event, I completed week 3, day 1 of Couch-to-5k tonight. I'm planning to get an iPhone at some point in the near future, so I might switch my run-tracking over to something like Runkeeper.
In any event, I completed week 3, day 1 of Couch-to-5k tonight. I'm planning to get an iPhone at some point in the near future, so I might switch my run-tracking over to something like Runkeeper.
Sunday, August 16, 2009
Completed week 2!
I've completed week 2 of the Couch-to-5k program and I'm feeling pretty good about it. The runs are challenging but not so much that I'm exhausted, and I'm able to see a bit of progress.
My next thought is the possibility of signing up for a 5k in October.
My next thought is the possibility of signing up for a 5k in October.
Friday, August 14, 2009
Couch-to-5k Week 2 day 2
My week 2, day 2 run was tonight (90sec running, 2min walking repeated for 20min). It felt great, and I've slowly been improving my overall running pace. I'm now down to 6 minutes and 52 seconds per kilometer as an overall pace - my first run was 8 minutes and 15 seconds.
It doesn't really feel like I'm improving at all, but the numbers show a slow but steady improvement in my pace. I'm the first to admit that it's nothing spectacular, but it's a start.
It doesn't really feel like I'm improving at all, but the numbers show a slow but steady improvement in my pace. I'm the first to admit that it's nothing spectacular, but it's a start.
Thursday, August 13, 2009
Warm-ups do help...
For Tuesday's run I made it a point to thoroughly warm up and to do plenty of stretches before and after. Yesterday I cycled to work (11 miles each way) and this morning I'm feeling no stiffness at all! Yay!
Today was to be day 2 of the C25K, but I'll be going to the Eskimos football game tonight, so I'll do day 2 tomorrow and day 3 on Sunday. Better to have more rest days than not enough, especially while starting a new running program.
Today was to be day 2 of the C25K, but I'll be going to the Eskimos football game tonight, so I'll do day 2 tomorrow and day 3 on Sunday. Better to have more rest days than not enough, especially while starting a new running program.
Tuesday, August 11, 2009
C25K: Week 2 starts
Week 2 of Couch-to-5k started today. Up to 90 seconds of running followed by 2 minutes of walking (repeated for 30mins). Feeling pretty good - stretching helped get rid of the soreness.
Mental note: warm-ups and stretching are not optional...
Mental note: warm-ups and stretching are not optional...
Saturday, August 8, 2009
DOMS
A little searching has discovered that my stiffness and soreness has a technical name - Delayed Onset Muscle Soreness (DOMS). It's good to see that it's the body's normal way of adjusting to increased exercise.
I don't think I did an adequate warmup for the runs Wednesday or today, resulting in the excess stiffness and soreness. A cold compress and some ASA has helped to make things less painful, and I'm planning on having two rest days before my next run (Tuesday).
I don't think I did an adequate warmup for the runs Wednesday or today, resulting in the excess stiffness and soreness. A cold compress and some ASA has helped to make things less painful, and I'm planning on having two rest days before my next run (Tuesday).
End of week 1
I completed week 1, day 3 of the couch-to-5k plan this afternoon. A little stiffness, but nothing that can't be overcome with some stretching and lots of water.
Friday, August 7, 2009
Rest day today
Today was a scheduled rest day. Had a great dinner (Sunterra Friday
Night Feast) and a bottle of "Barefoot" Merlot with my super-awesome
wife.
Night Feast) and a bottle of "Barefoot" Merlot with my super-awesome
wife.
Week 1, day 3 of the couch-to-5k is tomorrow...
Thursday, August 6, 2009
Hacker's Diet chart
The Hacker's Diet online automatically charts my weight and fitness ladder progress. This is a chart of how things have progressed since I started in May of 2008. As I climbed the fitness ladder, my weight dropped. My weight has stayed around 153-155 or so for the past six months, but my goal is to bring it to a slimmer 150.
The blue line indicates my progress on the lifetime fitness ladder. At rung 36, I complete 545 steps of running on the spot, 70 jumping jacks, 49 "bend & bounce", 39 sit-ups, 56 prone lifts, and 29 push-ups. I do this once per day, first thing in the morning. The beauty of this fitness program is that it requires no equipment and takes no more than 15 minutes to complete - as a result it's really hard to come up with good excuses not to do it.
The yellow, grey, and red lines all reflect my weight. The yellow line is the target (150), the grey line shows the values each time I've weighed myself, and the red line is a weighted rolling average weight.
Couch to 5k
I've started going through the couch-to-5k running program to try to boost my endurance and get back into running regularly. My runs should automatically show up on my Twitter feed.
Yesterday's run was week 1, day 2. Today and tomorrow are rest days, and W1D3 will be on Saturday.
Yesterday's run was week 1, day 2. Today and tomorrow are rest days, and W1D3 will be on Saturday.
Wednesday, August 5, 2009
Nike+
I've started tracking my runs using the Nike+ system and my iPod touch. Delightfully geeky and functional at the same time.
It's not listed on my Hacker's Diet badge but I'm on rung 36 of the Lifetime Fitness Ladder (see the "What, me exercise?" chapter in the Hacker's Diet. I complete the rung every day (it takes about 15 minutes).
It's not listed on my Hacker's Diet badge but I'm on rung 36 of the Lifetime Fitness Ladder (see the "What, me exercise?" chapter in the Hacker's Diet. I complete the rung every day (it takes about 15 minutes).
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