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Relive your run, you masochist
March 13, 2018 2:05 PM | Posted in:

I'm a bit of a data junkie, and nowhere is this more evident than in the spreadsheets I've kept for decades detailing my workouts. I do this not because I have an accounting degree, nor because I'm OCD (although one of those things is definitely true and the other is probably true). I keep records as a motivational tool. The presence of blank rows on the spreadsheet is a reminder that I'm probably falling short of my workout goals...which aren't all that challenging but they do emphasize consistency.

For years I've tracked my running workouts with a phone app called MapMyRun. There's a similar app called MapMyRide for bicyclists, but I rely on my bike computer and rarely remember to turn on MapMyRide. I rely on MapMyRun to record time and distance; it also provides data on split times - which I generally don't care about - and elevation gain - which I care about now that I live in the Hill Country but the accuracy of which is questionable. It also has some social features that I absolutely don't use.

MapMyRun satisfies the data junkie in me, but life is more than data, right? (Feel free to discuss this burning question amongst yourselves; I'll wait.) Data can be enhanced by visualization, and I recently learned of yet another application that does just that for the workouts recorded by MapMyRun.

Relive is a free app that integrates rather seamlessly with MapMyRun (as well as other fitness apps such as Strava, Garmin, and others) to create a short video recapping your workout by unwinding the route onto a satellite map (said map is provided by ESRI, the good folks that make the gold-standard GIS software, ArcGIS). The aerial view doesn't exactly provide a virtual reality experience, but it is definitely an interesting way to relive (!) the workout. The app also drops a pin on the point of highest elevation on the route, then overlays some statistics at the end (duration, pace, mileage, elevation gain - which, again, should be taken with a grain of salt). The app also generates an elevation profile of the route that spools out along the top of the window as the video progresses.

Here are a couple of examples of my early efforts using the app.

Relive doesn't provide many options for the unpaid version of the app. You can specify whether the video will be automatically created as soon as you save your workout, vs. manually specifying when it should be created. You can do some minimal editing such as changing the title font or adding photos you took during the workout...and if you're coordinated enough to take pictures during a run, you have my admiration and respect. There's a paid upgrade (isn't there always?) that provides additional after-the-fact editing, but I haven't felt compelled to do that.

If you decide to try out the app, keep in mind that the app only retains 20 videos (I assume the paid version expands that number), and you must click the star icon to flag a video for saving. Otherwise, you can get back to the video only going to the link provided in the notification email, and that link is saved nowhere else (that I could find).

There's no compelling reason to make Relive a part of your suite of fitness apps, but it is an interesting concept. 

May God grant me the serenity to log the things I can, the discipline to avoid the things I can't, and the self-deception to think that it's all quite important.

Running Down the Rabbit Hole
March 10, 2017 3:14 PM | Posted in: ,

Wait. Is it really "down the rabbit hole," or is it "down the rabbit trail"? Or is it "bunny trail"? Hold that thought; it might become relevant later on.

I went for a run on Wednesday after work, the first one this year (in Midland). It know how sometimes you get into a workout and it starts out hard and you're feeling miserable but at some point you settle into a groove and it becomes almost effortless and you think you could just do it forever? This was nothing like that. It started out bad and basically stayed that way, until the point where it got worse. Which was almost immediately.

Visual contrasting the beginning of my workout with the ending
In all honesty, I didn't look this good at either the beginning or end.

In 45 minutes of running primarily on the trails around the neighborhood, I managed only a painful 4.3 miles, and I was dead tired when I got home. The next day, my legs — and my quadriceps in particular — were incredibly sore. I couldn't help wondering why running outside was so different than running on a treadmill, and why my frequent workout on an elliptical trainer didn't better prepare me for that run. Naturally, I turned to Mr. Google for answers, and he helpfully provided some potentially useful links.

The first one was a general discussion of the pros and cons of running on a treadmill, and the key takeaway is that there's really no difference other than the presence of wind resistance and the possibility of terrain changes when running outside. The article then offered this simple tip, via reference to a scientific study: set your treadmill on a 1% incline and it will provide exactly the same workout as running outside. Genius! Why didn't I think of that?

But I wasn't content to leave it there, so I followed some other links, including one on the respected Runner's World website. That article muddied the waters considerably, stating that the 1% guideline was "mostly urban myth." It in turn linked to this blog post by Dr. Casey Kerrigan. Kerrigan seems to be a fairly credible source, given her background as a distance runner, Harvard-educated physician, and noted researcher specializing in running biomechanics. 

With support from the National Institute of Health, she has done extensive studies on treadmill running. One of those studies demonstrated that there is absolutely no significant biomechanical differences in treadmill workouts done at slight inclines, declines, or when level. Her article also cited the results of this study concluding that treadmill workouts are more efficient than any other type of indoor exercise equipment (sorry, elliptical/stairmaster/rowing machine/exercise bike owners).

Winding my way down this rabbit hole (see what I did there?) made me feel better about running on a treadmill, but it did nothing to explain why that outdoor run was so challenging. So I have to offer my own theory. Neither the treadmill nor the elliptical can duplicate the challenges of running along a rutted trail where footing is often sketchy and the surface varies from sand to hard-packed caliche to loose rocks (and while it's a bit too early for this to be a big concern, later on I would be additionally distracted by the possibility of rattlesnakes in the road). I realized during the run that I was lifting my feet higher on the trail to navigate around and over the dips, ruts, and rocks, and I think this put a lot more stress on my legs than running indoors or on pavement.

In the end, it boils down to a simple rule - specificity of training. You can get aerobically fit by cycling...but cycling alone will not ensure that you can run a marathon. (The reverse is also true; running will not get you into cycling condition; your legs and lungs might be up to the task, but cycling stresses other parts of your body and you'll realize that after about 30 minutes on that narrow saddle). So, if I want to get more comfortable with trail running, I simply have to do more trail running.

The running adventures of an adventurous runner
November 1, 2014 2:48 PM | Posted in:

Editor's Note: I actually drafted this a couple of weeks ago, then promptly forgot about it. It's yet another post about running, so you may be excused if you have something better to do, like trim your toenails or re-roof your car. But be warned; I've now created a new category entitled "Running," so the dreariness is likely to continue.

Yesterday was like the perfect storm for running, although now that I think about it, storms are tumultuous and chaotic events and yesterday wasn't so that makes no sense. [rewind]

Conditions yesterday were ideal for a run: overcast, light winds, temperature in the mid-70s. I could see thunderheads on the horizon, but nothing threatening locally as I set out on what is becoming a regular route for my still-infrequent outdoor, non-cycling workouts.

I'm trying to get back into some semblance of running fitness after taking most of the summer off. I find no joy in running in 90°+ temperatures and I can't work heat-beating morning runs into my routine. But we've finally started to have some milder weather in West Texas and I've been taking advantage of it after work.

The last few runs have been brutal, as I'm reminded (again) that nothing really gets you in running shape like running. Hours on the elliptical trainer and bicycle will certainly help with the aerobic aspect, but they won't replicate the ground pounding that's a natural part of running. Conversely, running makes you run better, and I've paid a few dues lately that mean I can go longer, faster, albeit not much of either.

That doesn't mean it's easy, by any stretch. I'm challenged both physically and mentally to keep putting one foot in front of the other. One of my mental exercises is to lock in on the chorus of a song to help maintain a steady rhythm. (I don't listen to music when I run outside; that seems dangerous on the street, and unnatural on the trail.)

Interlude: Have you noticed I used a lot of parenthetical remarks? (Surely you have, being the observant and intelligent reader you are.) I'll try to do better. (Or not.)

However, I don't always choose wisely. Yesterday, for example, I covered about a mile with the chorus from Rich Mullins's Awesome God looping through my head, and while it's an uplifting mantra, after 50 or 75 repeats, it's no longer refreshing. My second choice - although "choice" isn't really accurate as I have no control over what my mind decides to do - was even weirder: Everything Little Thing She Does Is Magic by The Police.

If there's one thing Sting know how to do, it's crafting a catchy hook in the songs he writes, and this is a great example. But the grammar is infuriating, and I found myself arguing with myself about whether either of us should be fixated on a chorus with a line like Everything she do just turns me on. Admittedly, that argument was good for another quarter mile of distraction.

At one point I came across a horseshoe, with nails intact, laying in the middle of the trail. I ran past it and then circled back, picked it up without breaking stride, and hung it on a fence post, intending to grab it at the end of the run and take it home to craft into something...crafty. Unfortunately, when I passed by it again, the thought of carrying even a few extra ounces of iron was more than I could bear, so it's still hanging there.

Other than a few coveys of quail, I didn't run across any wildlife, although I could have passed a whole menagerie at times without noticing; some of the trail is pretty rutted and rocky and I need to focus my attention a few feet ahead to minimize the possibility that I might also throw a shoe like that poor horse.

However, I ended the run near the pond at the north part of our neighborhood and decided to cool down by walking back to the house. There was a lone duck on the far side of the pond, and my presence on the sidewalk apparently unnerved him, so he decided to take to the air. Displaying typical duck form, he furiously flapped his way across the entire length of the pond, rising ever so gradually before finally clearing the cattails at the end by a few feet. Then he inexplicably made a u-turn as if he had changed his mind and wanted to return to that small body of water.

Unfortunately, he misjudged his landing and executed a rather dramatic and undignified belly-flop onto the grass a few feet away from the way. (I don't think I've ever seen a duck land anywhere but in the I know why; webbed feet make poor landing gear.) That was followed by much thrashing and contorting as he regained his feet, at which point he looked around as if to say, "you guys, I totally meant to do that!" 

Indoor workouts have their place and value, but the price of missing scenes like that is a steep one.
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