Technology and Exercise

When I first caught the running and exercise bug back in the early 1980’s, I remember I would finish up a running workout, hop in my Datsun 210 wagon and drive the route I had just run to see how far I had traveled.

Today, we have a myriad of choices on how we can track our exercise. Steps, calories, mileage and heart rate a just a few of the items that can be recorded by small, powerful electronic devices that we can take along with us while we work out. Being a runner, the introduction of the GPS watch was a huge advancement in technology that affected not only how I ran but how I could use the data to improve my overall goal setting and training in general. I could now save and track my mileage, pace, elevation and routes. I could look for patterns in my training. I could see what was working and what was not, or if I was in a rut and burning myself out.

I am currently using my trusty old Garmin Forerunner 305 watch for my long runs and also the Strava App on my phone for my shorter runs. The Garmin synchs to the Strava App, so all my runs can be reviewed in one location.You can also check your health insurance company to see if they have any incentive programs, like Oscar Insurance. They give each one of their members a Misfit Flash watch that they can use like the Garmin and sync to the Oscar app to review all their runs and much more. Every day a member meets their goal they earn back cash rewards they can redeem each month. They are available in New York and New Jersey and you can check out their website for more information.

As much as I love all the data and numbers, I do go out for one run a week with no electronic tracking devices. I like to call this a “naked” run.  It feels rather liberating! It reminds me of the old days and it also allows me to just go out and enjoy my time running without caring about time, mileage or speed. The technology and devices are a great tool to track progress, but it can be very easy to lose yourself in all that data and forget that one of the main reasons people turn to exercise is to reduce stress from all the data, numbers and information that we receive from work, school and life on a daily basis!

So, embrace the technology, use it wisely, but don’t be afraid to take a break from it now and then.

In the end, it’s all about keeping moving and staying consistent. Don’t just focus on today’s workout. Look down the road and ask yourself: If I stay consistent with my exercise, where could I be with my fitness in a year from now?

Think about that on your next “Naked” run or workout.

Uwharrie Mountain 40 Miler 2015

After missing the lottery in 2014, my luck improved and I had made it back in to the 2015 Uwharrie Mountain 40 mile trail race. After a less than stellar outing in January at The Harbison 50K, I really focused on cleaning up my diet. More raw foods, minimal grain intake and no soda.  I had logged 226 miles in January, and was looking forward to running Uwharrie to see if the diet change and hard training would pay off.

The 40 mile race starts at 7am, followed by the start of the 20 miler at 8am and the 8 mile race at 9. The temps were chilly at the start, right at 24 degrees, but the forecast called for temps to warm up to around 50 by the afternoon. We arrived at the start via shuttle and shuffled around the fire while waiting for the call to the start line. I love the start of this race! You run for about 200 feet on road, the make a sharp right turn onto the trail and immediately start the first climb. By the time you summit the one mile climb, you are no longer cold!

I hung towards the back of the back, looking to settle in early and conserve some energy for the second half. The 40 mile is an out and back course, and I have seen many a runner ( including myself) go out to hard on the first 20 and struggle on the back half.

I ran right through the first aid station at mile five, since I was good on water/electrolyte and had my trusty Orange Mud HydraQuiver packed with UGo Bars and Energy Bits for fuel. The pack had thinned out a bit by then and I was hanging with a small group of runners at a comfortable pace. The next aid station I cam to was a mile 8, where we crossed Hwy 109. The lead pack of the 20 mile runners were catching us now, which meant stepping off the single track to let them by. I caught up with my buddy Dave and it was good to run and chat with him. The aid stations were basically 3 miles apart now, so I was getting my bottles topped of at each station, grabbing a quick snack, and getting on down the trail. Coming into the aid station at mile 14 I was feeling good, focusing on staying at a comfortable pace and concentrating on hydration and fueling.

When I hit the 20 turn around, it had just turned 12pm. I was happy to run the first half in 5 hours. I was still feeling fresh. I took off my jacket, changed beanies and got my water bottles filled and off I went. I was there for maybe 1 minute. I do not like to linger at aid stations!

The out and back course is one of my favorites to run. I like point to point as well. I always get a mental boost at the turn around of a race. This time it was no different. The weather was great in the afternoon and I was in a really good groove both physically and mentally.

Coming back, I saw many of the 20 mile folks in the home stretch of their race. We exchanged words of encouragement, and I reassured them they were close to the finish! 

As I got to some of the major climbs on the second half of the race, I began to catch some people. I was climbing really strong and power hiking the steeper climbs. At 3 pm, I came through the aid station at mile 32, sticking to my routine of getting my water bottles topped off. grabbing a quick snack and moving on. There were two aid stations left, one at mile 35 and the last one at mile 38. I came through 38 knowing I had one more big climb before we descended into the finish. When I  summited the last climb, I same a runner in front of me. I though I could catch him, but he looked back and saw me and started hauling ass! We both bombed down the final several hundred yards to the finish line. He had a strong kick, and I could not close on him. We both laughed and hugged it out at the finish, with the guy thanking me for pushing him at the end.

The bottom line: a 43 minute PR! 10 hours, 5 minutes and 51 seconds.
 My previous time from 2013 was 10:48
 I was 4 hours , 59 minutes on the first 20 miles and 5 hours, six minutes on the back 20.

 I was a happy boy.


So I will continue on the lean and green in 2015 campaign as I gear up for the Mount Mitchell Challenge on February 28th!

Equipment used:

Hoka Rapa Nui Trail shoes
Balega Socks
InKnBurn Haida Long sleeve Tech shirt
Nike Run long sleeve base layer
Virginian Lightweight Jacket
InknBurn "Lust"shorts
Orange Mud Beanie
Orange Mud HydraQuiver Pack
ProCompression and Sigvaris compression sleeves

Nutrition and Hydration:

Generation UCAN
Energy Bits
UGo Bars Anutter flavor
Elete Electrolytes Citrilyte

Rollin'

It's only 8:28pm, but it feels like 2am!

The day started at 5:30 am this morning when I taught boot camp class.I have a dedicated group of regulars that make the sacrifice and get into the gym for class every Wednesday morning at the crack of dawn so I can thrash them. I found time after class to actually get in a upper body circuit for myself! I debated about running right after that, but I decided to wait until the afternoon when conditions would be more desirable!

I felt tired on my way into Raleigh, where I was going to run before I had to be at Capital RunWalk running store at 2:30pm for a GenerationUCAN demo. The run got off to a rather sluggish start, (at least it sure felt like it!) as I set out from the North Carolina Museum of Art. My plan was to run from the Museum to the Trenton Gate entrance of Umstead State Park. By mile two I as feeling better and settled into a nice pace and wound up with a negative split for the run.

It was then off to teach a "Tone and Sculpt" class at 5:30pm. I got home at around 7pm, wolfed down some Vegan Mac & (Non) cheese, and avocado and some fruit. Since I had missed a few days of blogging as part of the #writeandRun31 Challenge, I knew if I did not sit down immediately after dinner and hammer this out, I would be out for the night.

Tomorrow it's up at 4am, first client at 5am. Multiple run Thursday!!

  

Fellowship of the Idiots Run

My friend and State RRCA rep Peter puts on the "Fellowship of the Idiots" run each year in January. People use it as a last long run before the Myrtle Beach Marathon in the second week of February. I was using it this year as a tune up for the Uwharrie Mountain 40 miler. The run is 19.7 miles, starting at the YMCA in Albemarle, NC and going to the summit of Morrow Mountain, then back again. The delightfully early start time of 5:30am is a nice touch!

This morning it was rainy and 35 degrees, which felt balmy compared to last year's temp of 15 at the start!

At the start with Steve and Amy!

At the summit!

On the way back

  I was happy with this years performance. I ran a lot more on the way back than I did last year, and did not feel too fatigued. The 2.5 hour car ride home was a little tough on the legs, but I stopped twice to stretch out.

My coveted sweatshirt from last year, when I was a "first time" Idiot!

The Running Bunker

The great thing about running a lot, be it in training or races, is that you accrue a lot of gear. Well, at least I do! Some might see my fondness for collecting running shoes as a bit of a problem, but I rationalize that I could be spending that money on meat and alcohol like I did in the old days. ( I quit both meat and beer/alcohol on the same day about seven years ago )
I have been lucky enough to have received some shoes and gear for free in exchange for reviewing them on the blog, and work with some really great companies that support me as well.

So, here are a few shots of what I call the "Running Bunker", a room downstairs in the house where I try to keep all my gear in a relatively organized manner! It also doubles as my office, so there are plenty of notes, training plans and books adorning the room as well.

Problem? What Problem?

Shirts!

Assorted hanging stuff

Books, compression and more!

A frequent visitor to the bunker!

The 1000 Mile Club

Last night at our North Carolina Roadrunners Club first quarter meeting we handed out shirts for everyone in the club who ran 1000 mile or more in 2014.

Although I am not in the picture, (Someone has to take it!) I did earn a shirt myself by logging 1,660 miles for 2014.

Do you guys have any mileage goals for 2015?

FYI: The dog in the picture is named Chester. He is a 1000 mile club member and actually had the highest overall mileage  for the club with 2,643.3 miles. Looks like I have some work to do to catch Chester in 2015!

The Top 10 Reasons I Run

Inspired by a writing prompt from Christine at Write and Run 31!

The top ten reasons I run: ( in no particular order)

10: It's cheaper than therapy

9: I like to eat

8:  I have three daughters. It is quiet in the woods

7:  I do not want to look like the older gentlemen in the water aerobics class at my gym

6:  It pairs perfectly with my Catholic guilt/suffering

5:  A new pair of running shoes is WAY cheaper than a new sports car (midlife crisis)

4: You get to wear tights in public!

3:  To inspire others! ( sorry, I had to have one "New Agey" response)

2: To quiet the voices

1:  To enjoy the beautifully simplistic act of running.


Why do you run?