You Vs. the Year 2017

My data is uploaded in a lot of places.  SportTracks is my primary tracker, I've been using it since 2010 and have over 14,000 miles recorded there.  My data is also uploaded to Suunto Movescount, Strava, TrainingPeaks, and MapMyRun.  And Les takes my data into Golden Cheetah for further analysis!  Each of these serve a purpose - Movescount is my Suunto Ambit2 collector and I also use it to set up my watch.  Strava is my social media spot, the place where I connect with other runners and cyclists (besides the blog world.)  I use TrainingPeaks when I'm following my marathon training plan.  And then there's MapMyRun...

I originally used MapMyRun to create routes.  This is especially helpful when planning long runs.  I can make sure I'm running near parks for water and potty breaks.  This also helps when I don't want to get home with two miles left on the plan.  I prefer to get as far from home as possible before making my way back.

In the past couple of years I have also joined lots of MapMyRun challenges.  My data syncs automatically, so there's nothing for me to do but go out and run, walk, or ride.  Unlike most Strava challenges, MapMyRun challenges have real prizes.  I haven't won anything big, but I have received several Under Armour gift cards and coupons.

Most of the challenges last about a month, but there is one called "You VS the Year 2017."  The goal is to run 1017km in 2017.  After my run this morning, I received an email letting me know I had crossed the 500km mark.  With 238 days remaining this year, I am feeling really good about accomplishing this goal.  For many runners this isn't much, but I have almost the same number of cycling miles as well.

Steady.  That's the word for me for 2017.  I'm setting some PRs here and there, but being consistent is really satisfying right now.

How do you track your miles?  Do you join challenges?

How Many Calories Did I REALLY Burn?

I've always read that running burns about 100 calories per mile.  That is a very arbitrary number.  There are so many factors involved and each individual is different.  I've had three different watches that read my heart rate from a heart rate monitor and calculated calories burned.  My first one in 2005 was a Polar and it seems like it showed 50-70 calories/mile.  Then I got a Garmin in 2010 and it usually was around 90-100 calories/mile.  I got my Suunto in 2013 and it is 50-80 calories/mile.

I ran three times last week and uploaded my file to Suunto Movescount, TrainingPeaks, Strava, and SportTracks.  Yes, I am a total data geek, what can I say!

Tuesday 7.12 miles:
Suunto  411
TrainingPeaks 1,137
Strava  891
SportTracks 623


Thursday 4.2 miles:
Suunto 302
TrainingPeaks  585
Strava 511
SportTracks  400


Saturday 22 miles:
Suunto 1,117
TrainingPeaks 3,467
Strava 2,676
SportTracks 1,944


On the low end, Suunto gave me 51-72 calories a mile, while TrainingPeaks gave me 139-160 calories a mile!  That's more than double, with Saturday's number being more than triple!  That's very scary to think about if you rely on "calories burned" to determine your calorie intake for the day.  Since I haven't seen much movement on the scale this year, I'm pretty sure my Suunto is the most accurate.  I can only imagine what my scale would be screaming at me if I had allowed myself all those extra calories!

Do you pay attention to "calories burned" after a workout to determine what you consume for the day?

Intervals, Mind Games and Hills

I've had two mornings off this week due to rain.  Monday was my planned rest day.  I was suppose to do intervals yesterday but it was coming down pretty hard so I stayed in bed.  Rain has been so rare around here that I just wanted to enjoy it.

I got up this morning and knew I had to get my intervals done.  I've been running them on a pretty flat route but decided to find some hills today.  I knew the pace wouldn't be as fast, but I was hoping to have a strong sustained effort.

I warmed up for about 2 miles then started my interval timer.  I use the Suunto Ambit Intervals App Designer to input my workout for the day then upload it to my watch.  It beeps at the end of each interval.  When I hit the lap button the next interval begins.

Today's workout:  1 x 400/1 x 800/1 x 1600/1 x 800/1 x 1600

1 x 400 @ 2:02, 1 x 800 @ 4:08.  I was actually a little surprised to see those paces.  Right where they were suppose to be even though I wasn't feeling super fast.  As my watch was beeping for my next lap, I hit Stop instead of Lap.  I'm not exactly sure what happened, but the workout stopped completely and the file was lost.  Ugh!  Now what to do? 

Naturally my legs said, "oh, just give up and go for any easy run."  My head said, "No!  I am going to do the rest of these intervals!"

1600 @ 8:08, 800 @ 4:11, and 1600 @ 8:48.  That last 1600 really hurt.  The road turned up and my legs were not happy about it.  But mind over matter won today.

Recovery and Strength Training

At the end of each workout I upload to my Suunto Ambit2 to Movescount and I get to review all my data.  One of the features I don't always pay attention to is "Recovery Time."  After a typical run or ride, it's 8-10 hours, so I know I'll be fine the next day.  After a long run it's usually more.  After Saturday's long run it was 73 hours!

I hobbled through a 2 mile walk on Sunday morning and wanted to cry any time I moved all day.  Using the foam roller was pure torture.  Before bed on Sunday night I applied Icy Hot to my legs (I like the No Mess roll on.)  Why didn't I do this on Saturday?

I did an easy bike ride yesterday morning, downshifting anytime I felt any pressure on my quads at all.  More Icy Hot and foam rolling.  My legs were a lot better.

This morning it is 73 hours later - my legs aren't completely recovered, but I could probably go for a short run.  I'm holding off one more day because of the blister on the inside of my left heel.  It is about the size of a quarter.  TrainingPeaks' advice on blisters, "Blisters aren't just painful and ugly. They may cause you to adjust your gait to avoid putting pressure on the sore spots, which can lead ot injury. They can also get infected. Ignore blisters smaller than the size of a pencil eraser. But if they're bigger, prick the side with a sterile needle and drain it. Don't remove the blister roof—cover it with an antibiotic ointment and a bandage."  I'm hoping the dead skin will come off in another day and I'll be good to go again.

On Sunday morning I Googled "Strength Training for Downhill Running."   There was an outstanding article by Runner's World (here.)  This quote describes me at the end of Saturday, "Downhill running can beat up your quads -- especially for a marathon -- leaving you hopelessly dead-legged in the final miles of the race when you need to charge to the finish line."  Since I was only at the 16 mile mark, I've got some work to do to be able to finish my marathon.  Not just finish strong, but finish at all!

So my goal for the next 8 weeks is to add in strength training, especially for my quads.  The two most common exercise are lunges and squats.  Plyometrics are also suggested.  I've always had a love/hate relationship with lunges, but I'll just have to embrace them once again!  My plan is to do my strength training immediately following my long runs and intervals.  That will give me the most time to recover from any soreness for key workouts.

I had thought about doing my 22 miler on the course, but I'm so glad I ran the course sooner!  I learned a lot more than I thought I would and have a lot to work on but time to do it.