RunforFood: Report card after 18 months

Reportcard-June13

Back to mix of run, swim and cycle in June 2013.

 

It has been awhile since I blog about my #RunforFood regiment. The ritual to run for food is still going strong, and in fact, I do find myself improving in my fitness over the last few weeks. In May, I managed to catch a few runs while I was on business trip to Geneva, Switzerland. It was a fantastic weather (under 15 deg C!) to run! In June, I continue my running regiment, and augment with cycling and swimming to combat the hazy weather.

Runningreportcard-June13

4 mins more to achieve 200 hours of running time!

 

Running pace vs Distance

Running pace vs Distance – Increase speed trend is a good sign of progression

 

record-june13

A couple of under 30 min 5km run in June proves that the timings are not a fluke.

 

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Run for food: Year end report card

Year end Report Card

Year end Report Card

Time flies, it seems just yesterday when I started to drag my near one-tenth of a tonne body to get some workouts. It  has been a year, and a year of running I am proud to say. Despite suffering a injured ankle ligament and still in process of recovery, I did not gave up like what I did 10 years ago where my fitness dove downhill after I suffer feet injury. I learnt that momentum must be built on, otherwise the inertia would be more than ten times of my weight.

More report cards

More report cards

December has been a slow month so far, I decide to go for shorter, but more frequent runs, as I frankly prefer to run more than swim and even cycling. Shorter run would give my feet more recovery time as I always feel the ankles losing its support after 45 minutes of run. A year have gone, I have chalked up nearly 1500km of distance, spending over 196 hours running, swimming and cycling, and consequently burning close to 131,000 of calories! Guess what? That’s equivalent of clearing calories gained for eating this super burger!

All in all, here’s the “score card”

Exercise Statistics Dashboard (as of 14th December  2012)

 Activity Type  Activity Counts  Activity Distance (km)
 Running  143  1041.48
 Cycling  14  356.24
 Swimming  62  91.4

Run for Food: 1000km milestone!

It has been more than 11 months since I started my running regiment. Today, I reached the milestone of completing 1000km of running. It is not a lot for a seasoned runner, but certainly a magic number for me. 11 months ago, I would not have thought I would clock a mileage of 100km, let alone 1000km.

 

 

From the chart, you can tell that I had cut down my running activities in Aug – Sept period. It was due to the injury I sustained in August, and in fact am still recovering from it. Thankfully, it didn’t hold me from attaining my goal.

Incidentally, I had curry fishhead for dinner, what a way to celebrate the goal accomplishment, and keep the motivation going!

Run for Food: Peak October and Lazy November

October is the peak month in terms of the duration and calories burnt. But I am expecting the level to tapper down to a more realistic one. The “3-2-1” regiment is not sustainable as I usually would feel tired up on Saturday to go for a 2 hours cycling routine. So it has been swim and run, and for the last 2 weeks, I have skipped “Wednesday” and declared that as a rest day. Getting lazy!

Ankle support

Fitness wise, I observed a steady improvement based on the outcome of some of the workouts. On running, I am doing more zone-3 running, and shorter distance interval training. I am not sure if that had helped in improving my fitness, as I could stay comfortable with running at an average pace of 6.30 min/km for 3-4 km before my heartbeat goes into zone-4. Something to improve on, i.e. keeping at that pace for a longer duration.  It helps that I am doing a more effective forefoot running now, which makes the run more efficient than heel foot running. I also attribute the improvement to better ankle support guard which I got recently. But the ankle still cannot sustain more than 45 minutes run, as my feet will start to feel the strain again, regardless of the ankle support I have.

Exercise Summary (Dec’11-Nov’12)

On swimming, I was pleasantly surprised that I completed a 1km freestyle swim under 25 minutes in one of the swim sessions. It is probably not something to shout about for most swimmers, but certainly for somebody like me who is not a natural swimmer. I also stretched my swimming distance to 3km on 27th October; The completion satisfaction level was high especially considering that I had to endure 86 minutes of mundane routine.

 

Exercise Statistics Dashboard (as of 23rd Nov  2012)

 Activity Type  Activity Counts  Activity Distance (km)
 Running  136  995.13
 Cycling  13  317.48
 Swimming  60  87.4

Run for Food: 3-2-1 Swim-Run-Cycle

Last week was a packed week, as far as exercise is concerned. I had decided to do less swim now, and more on running and/or cycling. That said, it all depends on whether my recovering feet and knees can take the physical stress. Based on how my body reacted after a “3 swims, 2 runs and 1 cycle” week, I do have to make some adjustment to my exercise regiment as I feel my left ankle and right knee are not completely recovered yet.

Tired leg after 1 week of exercise

Fitness seems to have improved steadily. I hit a top speed of 30.3km/h momentarily on my 16″ wheeler, but more importantly, I could consistently kept my speed between 20km/h and 24km/h,  throughout the 30km cycling route.

Exercise Statistics Dashboard (as of 26th October  2012)

 Activity Type  Activity Counts  Activity Distance (km)
 Running  128  936.1
 Cycling  11  284.5
 Swimming  40  68.6

Run for Food: Milestone reached for 1000km goal

RunKeeper dropped me an email yesterday, and I realised I am inching closer to my 1000km goal. I am just 100km away from my goal, but unless I can resume my 3 times a week running regiment, it is unlikely I can hit the goal before end of this year.

 

Exercise Statistics Dashboard (as of 18th October  2012)

 Activity Type  Activity Counts  Activity Distance (km)
 Running  125  902.62
 Cycling  8  220.5
 Swimming  31  60.6

Run for food: 100 nickels more to offload

How much is 500g

That will be equivalent to 500g of my body mass. If only it’s that easy to offload. Actually, it should not be too difficult, considering that I have been exercising almost on a daily basis, except on Sunday. But given that we are in the Mid Autumn festive season, I should count myself lucky for not having any weight increase after dumping in dozen of moon cakes!

Me while my virtual race partner is far in front of me, out of sight.

This has been a rather intense week as far as exercising is concerned. I ran 60 minutes of steadfast pace (6.52min/km) in the mid-week, with daily 2 km swim daily in between. The virtual race partner feature in Garmin Forerunner 910xt is interesting. It gives me a sense of how far behind (or ahead) I am from my virtual running partner as I run. A good feature for people like me who runs alone but need some pacer to keep me from slacking away. The Garmin’s lap swimming feature went through a stress test last week, having swam a total of 320 laps over 4 swimming sessions. While it is not 100% accurate, with an average of 1-2.5% miscount rate, I can now concentrate fully on my swim, rather than getting distracted by the tracking of the rubber bands. My main gripe now is the device has problem identifying my breast strokes, as it frequently detects them as backstroke instead. No problem with freestyle swim though.

Exercise Statistics Dashboard (as of 10th October  2012)

 Activity Type  Activity Counts  Activity Distance (km)
 Running  124  892.68
 Cycling  8  220.5
 Swimming  26  51.6

I mentioned previously that I like RunKeeper for its dashboard reporting feature. While Garmin tracks and reports all the possible details at activity level, it does not summarize all the activities like what RunKeeper does, such as the one below. Thankfully, RunKeeper is more than just a activity logging website with its strong social networking capability, particularly its support for third party app. With GarminSync, I am able to sync and post my Garmin activities to RunKeeper automatically. To the sports enthusiasts, RunKeeper is the Facebook of fitness.

Total distance and calories spent so far