Doing More With Less Since 1972
I once heard from a wise runner that it’s better to go into a race 10% undertrained than 1% overtrained. If that’s true (and I live like it is), I’ll be hitting my October 3 race in the sweet spot. Moving has cut into my training opportunities for the last couple of weeks, and at this point I’m hoping I can just maintain what I had long enough to make it to the taper.
I’m even having to cut my taper down to two weeks for this race. I generally like to taper for 2-3 months. 🙂
Filed under “Experiments With Bodily Functions”
I’ve been riding the spin bike a lot lately. I had some self-induced mechanical issues with my TT bike for a while. And it was hot. And I usually don’t get a chance to ride until after 10 pm anyway. So it’s been really convenient. But I’ve noticed that I have a really hard time getting my heart rate up on the spin bike. I’ve done some interval workout videos where the folks on the video are working in the mid to high 160s, while I’m at a perceived effort level of 4/5 and not getting over 140. And the averages for these rides are always in the 120s. I know what pushing feels like, and I “feel” like that’s what I’m doing, but the HRM doesn’t show this work I’m feeling. And when I’m just spinning at a perceived level of 1/5, I’m lucky to break 110.
Yesterday I went out on my TT bike for the first time in a looong time. Weird, but no problem getting my heart rate up there. I was sustaining ~160 on 3 minute intervals, and averaged 144 for the 20 mile ride. During the cool down portion of the ride, my heart rate was ~133, and that was with a perceived effort level of 1. I could have sung opera (if I could sing).
The one major difference between riding the spin bike inside and riding a real bike outside is temperature and humidity. With the spin bike, I ‘m sitting directly beneath an air conditioning vent and a ceiling fan. But still, riding in a cool and humidity-free environment couldn’t have that much effect. Or could it?
I must employ the scientific method to find out for sure–had to collect some data.
During lunch today, I put on my my HRM and sat in the floor, leaning against the sofa for one minute. I then started a split and collected HR for one minute, and got an average rate of 52.
Then I went out to the driveway and sat down, leaning against the car. I waited for 5 minutes…just long enough that my feet were no longer cool and I felt like I was about to start sweating. Another minute with my HRM, and I got an average rate of 67.
So it takes me 15 more beats per minute to do nothing in the heat than it does to do nothing in the cool! And it was only in the mid-80s today!
One thing I’m not exactly sure about is how I can accurately extrapolate that data based on temperature though. Do I use a constant change of ~15 bpm when comparing hot weather workouts to cold weather workouts, or do I use a percentage (30%?!?!) difference. I’m leaning towards the first option, but I probably need to collect more data.
That means more spin bike. Outside. In the heat.
Torture.
I first started running in 2003. Not that I didn’t run before that, but that’s when I became “a runner” (arguably). That’s when I started running with running performance as the end goal instead of running with rugby as the end goal. The first thing I did was seek out some people who were already runners and drain their brains of whatever info I could. One of the best pieces of advice I got was to keep a training log. Back then, lots of people who logged their training did so in a hand-written training diary, but I was lucky that I was beginning at a time when CoolRunning was already available. This meant I could have all of my training logged online without having to go back and re-enter old information.
CoolRunning was great–nice analysis tools, kept up with miles on shoes, etc. But then they sold out to Active, and I didn’t like the interface as much. So I started trying other sites like MapMyRun and Livestrong. It’s great to have the ability to map training courses, but they are all lacking something. There are either too many ads, not enough analysis tools, whatever. As a result, I have training data spread out across multiple logging sites, and what I really want is one place to keep all of my data.
Now I’m the one who has to re-enter old information when I find a logging tool I like.
I recently started using DailyMile, and I like it a lot. Sure, there are a couple of issues with it too. The analysis tools and interface are great. It’s also social–sort of like the “Facebook for training”. But you can’t go back and do analysis on lifetime data (yet). It’s also difficult to import old data. They have an API, and some guys have started a Java client library, but there’s still a lot of going back to the sites I used before and collecting the data.
What I’ve been doing is entering my new workouts as I do them, then going back and entering the data from the same date on previous years. If I have time, I’ll go back and enter some other old workouts as well. This seems like a hassle and something that would be best to do automatically.
But there’s an upside to doing it manually too. As I’m going back, I’m actually reading my old training logs and doing mental analysis on them. It’s helping with my current training. For instance, it’s encouraging to see how far I’ve come in the swim compared to the first swims I logged back in 2005. And holy crap…I was on a training tear in the summer of 2004. And while I feel like I’m so much slower right now than I was when I was marathon training in 2003, it’s nice to see that my times and splits are comparable to what they were then. I’ve also noticed that I was much more negative about my training back in 2003 (maybe pressing too hard?). I expected every outing to be a PR and to feel great all the time. That’s funny to me now, knowing how “normal” it is to go out and have crappy training days every once in a while.
What I’m getting at is that it’s great to keep a training log, but it also may be worth your time to go back and review it periodically so you can see your growth and improvement. That isn’t always going to show up in the calculated pace from the workouts. A big part of it will show up in the notes you kept. Even if you have hand-written training logs, it may be a good idea to spend a few minutes each day going back and reviewing your logs from the previous years on that exact date, just to help keep things in perspective.
Keeping a training log is a good tip. I’d say reading your training log is a good tip too.
I was chatting over email today with an old rugby buddy of mine about the benefits of spin class. One of the ones he pointed out was that “mean” instructor who you love. In his case, it’s a South African who reminds him a lot of our former rugby coach from SA. This guy was a real jerk. His name was Eugene. I don’t think I ever knew his last name. None of us liked him at all–at least not as a friend.
But we loved him as a coach. He squeezed more out of us as a team and individually than we could ever have imagined. We lived out of our comfort zone for the duration of every training session, and it made us better. We never knew from day to day what kind of crazy fitness drills he’d have us do or what new and creative way he’d contrived to expose our weaknesses and punish us for them.
Two of the things I really like about spin classes are that I never know what’s coming next, and there’s a little bit of an extra push implied just because someone else is telling me how to ride and what to do. So I was thinking, if I could create the ultimate spin class, what would it be like?
A lot like Fight Club.
Some of these are obviously a joke, but I think there’s some actual merit to an idea like this. If a gym offered a two hour class that you had to ride your way into and was super tough, there are plenty of people who’d be happy to subject themselves to that kind of suffering. Unfortunately, the gym I go to has a high population of older folks, and there probably wouldn’t be much of a market for it, but I can honestly say I’d pay by the class for a chance at that kind of punishment.
The plan for today’s swim was to warmup with a 300sw/100kick/100sw. Then some sprints, 4×200, and a 200 swim down. The warmup was so atrocious that I changed my plan–technique was all over the place and I felt like I was kicking to stand still on the kick part of the warmup. Instead of the 4×200 I decided to do a straight 800 and try to find an even stride. I sort of zoned out for the whole middle portion of the swim, so I guess it worked.
Patience.
When I finished my 800 and was checking my HR, the lifeguard at the pool asked me, “What’s your swim goal?” He was asking because he noticed my soft kick off the side at the end of each length, and once I told him I was training for open water tris he understood why I was taking it easy on the turns. But still, it was a good question, and it gave me some things to think about and focus on during my swim down.
What are my goals, really?
Ultimately, I would like to duplicate my best in-race swim ever if possible. The only thing I really remember about that swim was getting out of the water with a huge smile on my face and thinking, “This is really going to happen!”
But I may have some competition soon, because Foursquare is on the fast road to becoming the most boring, why-do-I-need-this app around. Ditto for every other location based check in app.
However, I have some ideas that would make these apps way better. I only do solution formulation, not implementation…
1) Allow custom groups
Example: The guys on my rugby team could start a group that allows people to check in to training sessions and matches at the different venues we use. You could even give bonus points for making both weekly training sessions, the match, and the after match social. Tie start times in as well. This would encourage people to not only show up to get their coveted attendance badge, but also to show up on time (big issue with rugby players).
2) Allow people to throw their support behind a mayoral candidate
Example: Let’s say I go to the gym four days a week, but I can’t oust the mayor of the local YMCA because he goes 11 times, five of those being just to shower before work in the morning so he doesn’t have to use his own hot water. It would be cool if I could rally The Missus and a workout partner to throw 1/2 of their check in points towards my campaign. This would encourage people who go to the same venues often to socialize with other people who attend a lot. It would also encourage competing factions, branded t-shirts, and eventually a #4sq civil war.
3) Custom badges
It’s 2010, and there still isn’t a “Mayor of Your Mom” badge. Where are our priorities? Put the community to work building new badges and throw them out on a badge marketplace. Let the usage of the users (they could give negative karma to a badge they don’t like/want) decide which badge getting missions are worthy of surviving.
True, I haven’t seen it yet, but here are a few excerpts from my prepared statements…
“See, I KNEW it!!!! I had that figured out during Season 1”
“Wow, didn’t see that coming.”
“They didn’t answer all of my questions. Of course, every question they answer would just lead to a new question.”
“It wasn’t as bad as the Seinfeld finale, but it wasn’t as good as The Wire’s finale.”
“Finally, I can concentrate on my unanswered questions from The Tudors…I have no idea what’s going to happen on that show.”
“That’s a lot of cheering.”
I may cut that last comment out of my remarks when I deliver them live.
You know how pirates and outlaws who rob stage coaches are romanticized in literature and stories? Is the same thing going to happen with car jackers and smash and grab robbers in the future?
Is there a smarter person in show business than Weird Al Yankovic? He doesn’t even have to come up with original ideas. As long as 7th grade girls are changing favorite pop songs every couple of weeks, there will be 7th grade boys who want to hear parodies of those songs.
These have been troubling me for while, and now the national collective brain trust should have time to work on them.
I’m really not trying to bully up on Facebook. Really, I’m not. Besides, I’m just one guy, and they have millions of users. But, again, the scariest thing about FB to me is that they just don’t seem competent enough to handle the responsibility of possessing your personal data:
“We were recently made aware of one case where if a user takes a specific route on the site, advertisers may see that they clicked on their own profile and then clicked on an ad,” the Facebook spokesman said. “We fixed this case as soon as we heard about it.”
I’m sure Google knows more about me than Facebook ever will, but there’s a (very slight) level of trust in their competence I don’t have with FB. I’m willing to let them slide on that initial Buzz snafu. Plus, the tools they provide are way more useful and powerful than Farmville and Mafia Wars.
Feel free to “Like” this post by the way. 😛
"I live in a world without corners" --Ian Loope (1987-2010)
I got the horrible news that a former rugby teammate of mine passed away. I knew it would happen at some point in time, but Ian was only 23 years old, so this was a huge surprise. He was a physically gifted player who was also lucky enough to have a mental aptitude for the game. He had an unbelievable amount of grit and fortitude as well. Ian started playing men’s club rugby at the age of 18, and I can’t remember him ever backing down for a second against more experienced and physically mature players. He was called on by our club very early on to contribute on the field in some very tough situations, and he always delivered.
And off the field…well, there has never been and there never will be another “Colonel Kurtz”. Two things were guaranteed when you talked to him: (1) you were going to laugh, and (2) you were going to learn something. He earned the nickname Colonel Kurtz on one of the first road trips he took with the club. After rumbling for an 80 meter try, single handedly demolishing the defense of one of our most bitter rivals, Ian spent the hours following the match waxing philosophical on subjects far beyond the comprehension of most of his audience.
But man, was it entertaining.
Guys like Ian personify the list of reasons I play rugby. His passing is a reminder to ruck the ones you love every chance you get.
Ian Loope–P4L+.
Does anyone look at organizations like this one that are doing good things in communities and think, “Why does this organization even exist? The government could perform this service with much more compassion and efficiency.”
Didn’t think so.
Don’t get me wrong. I love Earth Day. Earth Day 1990 gave me the opportunity to see The Bellamy Brothers, Roseanne Cash, and Rodney Crowell all at the same venue. For free! Can’t beat that.
Luckily, there will always be some sort of environmental scare going on, so even if they change over 40 years or so, we’ll still have the opportunity to listen to some good music while surrounded by chicks who marinate in paciulli.
Here’s my favorite part from Reason’s article:
Kenneth Watt was less equivocal in his Swarthmore speech about Earth’s temperature. “The world has been chilling sharply for about twenty years,” he declared. “If present trends continue, the world will be about four degrees colder for the global mean temperature in 1990, but eleven degrees colder in the year 2000. This is about twice what it would take to put us into an ice age.”
I guess the lesson here is that we did too good a job heeding this warning and should avoid overshooting the mark going forward?
Now that Google has purchased Picnik, presumably to try to better contest Flickr in the online photo sharing market, I’m hoping they take a huge step to offer something Flickr can’t come close to. They already offer amazing photo organization at home (Flickr doesn’t), but it’s not quite where it needs to be yet…
I absolutely love Picasa for the desktop. If you haven’t checked out its ability to do things like facial recognition, geotagging, nametags, etc you are in for a pleasant surprise. The one hangup for me is that there still isn’t a Picasa server I can run at home. We keep all of our photos on a NAS drive, which means that we have to install Picasa on every computer in the house in order to catalog them on each machine. And if I run facial recognition on one machine, those results don’t show up on another. What I’d really like to do is serve up the Picasa database  (not just the photos themselves) to any client machine on my network. With all the work Google is doing to empower the cloud, I’m hoping the next step for them is to help empower my local cloud (fog?).
I did find this solution, which looks like a pretty decent workaround, but I want the real thing. Maybe even add some accounts that let different users on my network comment and rate photos? Some accounts can edit, some can only view? Basically, I want to be able to do anything I can do on the web on a local server. Still, not complaining about this amazing (and free) software.
Inspired by this post via Instapundit, I thought I’d build a little Google Spreadsheets chart based on nothing but some semi-random words. People love charts, right?
Below are the number of Google results I got today from doing a search on “Obama is a _______”. I did this for my own amusement, and I wouldn’t put too much stock in these results. Everyone knows that popular opinion and popular vote count only matter on Wikipedia and if the guy you wanted to win the Presidency didn’t.
Feel free to suggest your own phrases in the comments, and I’ll update the chart.
I’ve been waiting patiently for Sprint to update the HTC Hero to Android v2.1. First it was going to happen in March. Then April 9 was the date. The latest date I’ve heard is April 16…we’ll see? Anyway, there are several apps I’ve wanted to grab for a while, but couldn’t get because I’m stuck on version 1.5. Yeah, I know I could root my phone and do it all now, but I have too many other things to do to waste time trying to fix my phone after I screw it up.
Turn by turn navigation is the big selling point. Sprint’s turn by turn navigation is atrocious. Ok, maybe that’s not fair. Once you have it running, it’s not too bad, but I’ve found it’s much more convenient to just use Google Maps without the turn by turn feature. Another reason it will be great to have Google Maps work with another little gem I want to grab as soon as I get the upgrade…
I haven’t given up on it yet. In fact, I think it still has the most potential. As soon as it will let me post Buzz->Twitter it will probably be my go-to social app. But right now I can’t even use the Buzz Widget. It’s sort of ironic that it’s already out there for the iPhone, but I have to blame Sprint/HTC for using such an old version of Android (hurry up with the update!)
It’s just a toy. But it’s one of my favorite toys to use on a computer. On second thought, maybe I don’t want this on my phone. The ability to multitouch and fly to your current location are very cool. I’ve been in a situation recently where I was trying to use landmarks to navigate (Maps and GPS fail), and this would have been very helpful. Again, the ability to apply layers is very cool, and I’m interested to see how well the multitouch navigation works with it.
FlyScreen will actually run on Android 1.6, so until the Sprint Hero is upgraded to 2.1 Â you can’t use it yet. But this is a really cool little app that replaces your stock lockscreen with stuff you use the most. That means fewer clicks/touches to do the things you do the most. Not a good app for people who always lock their phones, but for those of us who seldom leave the house, it’s perfect!
If you have fat fingers (literally) like I do, this app will make typing emails and texts on your touch screen a heckuva lot easier. It predicts which letters you are going to want to type next based on the letters you’ve already typed and enlarges them, making useless letters smaller. As someone who types reasonably fast on a standard QWERTY keyboard, I’m constantly frustrated by typing on that tiny screen.
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