Thursday night was one of those times. I was ill prepared for a long run, at lunch I went to buy a pre-run energy drink but I got pulled in for a meeting and ended up not drinking anything after lunch. I rushed out of the meeting due to organising to meet with Rich at 5:10 grabbed a flapjack an chucked my kit on as quick as possible. Not the best preparation for a run!

I think the lack of fluid combined with an almost threshold run the day before and an interval session on the Tuesday all meant that this run was going to seem hard. I cocked up with my Garmin (again!) fortunately Rich now has a new watch so I compared information. I ended up doing 13-14 miles by the end, giving up with a stitch at bank station. Looks like we averaged 8:36 which as it turns out wasn’t too bad but during the run it felt like I was running through treacle! Not good.

On Saturday we headed to Manchester for a party. Sam, Laura’s friend is a runner and offered to accompany me on a gentle bimble. Knowing I wasn’t going to be running again till Monday I thought it fine to go for a plod. We hadn’t specified a pace before leaving but agreed to run at a comfortable talking pace. Once again the run didn’t feel easy but we went at a reasonable pace. I logged an average pace of 8:15 for just shy of 10k. Sure it was no pb pace but still tough given everything that is in my legs. All of the splits were sub 8:30 which was good and it was nice to run somewhere different with company. I think I will be back up there in a couple of months for a race in December. That will be interesting as apparently the course is hilly and gets icy, something I’m not used to!!

Sort of recovery day Sunday then trainers back out in order to get to work whilst the tfl go on strike! Fortunately there was a sort of service which meant over the day I only needed to run 6 miles split up over 3 segments. The morning segment was tough my cold is moving south into the lungs and I think that it was showing then. When I got in I took on fruitfruitfruit and fortunately by 5pm I felt much better and my runs were much more comfortable.

Intervals today I think, gentle 7-10miler tomorrow, even gentler shorter run on Thursday then Royal Parks Half on Sunday, this is not a PB race, this is an opportunity to enjoy London and the crowds the plan is to run an 8:30-845 pace which would mean a race time of about 1:50:155. I will be waiting till spring next to push my half PB possibly at Silverstone again! Currently my body is possibly in a better shape than back then with a much lower heart rate on the whole however my speed isn’t where it was back then so there is no point trying!!

Till next time.

N

Pretty high up on the list of guidelines for times when not to run is when you have a cold. I ignored this, my cold clearly hadn’t reached the worst type of man flu levels and a quick squint at my heart rate earlier that day showed nothing abnormal. Couple that with a hard run on Wednesday when I has similar symptoms and performed fine, I was set to run.

Attempting a similar route to last week headed up-to regents canal. A nice little incline at the start getting the heart beating. As with last time I lost the canal at Islington and couldn’t find the route back so just free ran a bit. I figure if I point in the right direction eventually I’ll find somewhere I know!

After a little while I thought I was eventually lost, reaching Bethnal Green I knew where I was but couldn’t figure how to get back. Following buses I eventually made it, by total accident, to Mile End. I have run past Mile End countless time so I was back to familiar territory, head towards Stratford and then follow the Central Line back home.

Whilst running I took the opportunity to catch up on @MT, I have missed lots and lots of episodes recently but I’m gradually catching up! Unfortunately during the second episode Martin started talking about picking up the pace in the final third of the run. I tried to do this a bit but think this coupled with the gradual incline from Mile End to home finished me off!

Good run though, tough, but expected. There was the added benefit that it was done and I had the weekend to chillax, in particular I had the opportunity to see Chris at the Sports Clinic who sorted my legs!

As I write this(on Monday) I feel fully relaxed, plotting my running week ahead…

Till next time
N

Its midweek and since my long run on Friday night my running trainers have been sitting idle enjoying a rest. Obviously I was on my feet on Sunday for the Leadership in Running Course and I did do a spin session on Monday, however there has been no running.

On Tuesday I went out with my ipod loaded up with a new audiofuel track (review to follow shortly). This was a 43 minute stepped intervals session. After a 155 BPM warm up, you get 3 mins at 160 BPM, then a recovery, 3 mins at 170 BPM, then a recovery, and a 3 min sprint at 180 BPM, then a recovery. This pattern repeats twice. As you can imagine by the second time round things are getting tough and the final 180bpm pushed me HARD.

I tried to push myself equally throughout the run but with roads and crossing and evidently working on a gradient that didn’t turn out to be entirely consistent. That said I pushed my heart rate upto the high 160′s on 5/6 sessions so not too bad! At the end of the run I was suitably destroyed so I was happy!

Wednesday is “club” night and whilst we branched off from the club I still took the opportunity to use the routine of a run. I met up with Rich at his office in Horse Gaurds and having a quick tour whilst we waited for Ath. We set off for a 10miler at an 8:30-8:45 pace, heading around Hyde Park and the onto Sloane Square before heading back along the river. Looking at the splits at the end of the run it looks like we were certainly faster than the 8:30 average and baring a couple of outliers for traffic etc most splits were sub 8:15. Looking back to March time I seem to have done a lot more sub 8 runs however my heart rate now is a lot more stable and up until 8 miles my HR was below 160 in comparison to high 160′s from before.

Rest day today (Thursday) and i’m taking on lemsip to try to force away the cold that seems to be looming. Hope to go out tomorrow or the weekend and have a sports massage booked in for Saturday to get some of the rubbish out of my legs.

Till next time!

N

On Friday night I finally managed it out on a run I could test this app out on. I had already been informed of possibly poor results due to poor GPS on the 3G however the app seemed to do well.

As with the micoach the app was pretty intuitive to set up, the interface feels very similar and merely an extension to the old Nike+ footpod app. It seemed to hook into the satellite pretty quickly and before long I had queued up some music and was running.

To be honest, I don’t like playing or even touching my phone whilst running, I tend to try avoid taking it out as I don’t want to damage it as it’s an expensive bit of kit. With that in mind I shoved it in my pocket and let it be. I got updates through my earphones informing me I hit mile markers. These also informed me of my average pace, a nice touch meaning I didn’t have to play with buttons!

One thing that did annoy me was that when a text came through it seemed to pause the app. This is probably resolved with the newer iPhones that allow multi-tasking but for me I was left puzzled as to what was going on. If it doesn’t pause things on the new phones maybe its worth suggesting going to airplane mode but I guess that would stop the app working, will have to try that next time.

The app turned out to be respectably accurate. I think it came in at under half a mile difference to my Garmin or 10%. Didn’t pay attention to the battery indicator but I’m pretty certain it would have drained it. However, my phones life is already tiny with or without apps running! On completing the run I stopped the workout and it instantly transferred the data to nikeplus.

The nikeplus site is sleek but possibly lacking exact data. It could possibly do with some tables of splits etc as the graph is a bit clunky and basic? Whilst I think the graphs on the Garmin could do with being a little smoother using averages the nikeplus seems a little too smooth!

Anyway in conclusion a nice little app, sadly lacking heart rate functionality and also it still fails to store track listings as they are playing (please Nike just add this feature, I want to see what tracks I run faster too!). It’s a nice alternative to the MiCoach App but does not include voice coaching the main differential between the two.

Let’s see how the battle of running gps phone apps progress as I’m already aware of others in preparation!

N

Rather unsurprisingly and just over one month after the release of the adidas MiCoach GPS app Nike have released an alternative. This morning I got an email from nike informing me as a nike+ member I should be the first to know about the nike+ iphone gps app and like a sucker to technology I went off to read all about it and check it out.

I was hoping that this would be the first of the two to join Heart Rate Monitor and GPS as I assumed the newer iphonescould interact with the device but alas, this still seems to be lacking from the build. Although it has led me to question whether the iphone 3gs/4 has Heart Rate facility? Answer in the comments below if you know! Anyway, over to the app itself – oddly they have charged £1.19, peculiar considering the Adidas one is free, I also would have expected some hype and fanfare over the app maybe free for ‘x’ days to get people aware of it, maybe that campaign is still to come however if you had paid and then they made it free I guess you’d be a bit annoyed!

Following a foolish stumble out of the office door last night I am not able to get out and test this app with a run today as I may have liked to have done. Apparently the GPS on the iphone 3 is nowhere near as good as on the newer phones, however I guess it should be as accurate as the micoach review from before. I guess in order to get to the real detail with these reviews I need to get a play with the iPhone 4 but in order to do that the cost somewhat outweighs that of buying a new Garmin!

The install of the app was pretty easy, the user interface felt much like that I was used to from my Nike+ of old. Nike+ saw me through many miles and up until March time I used it almost religiously racking up over 1000miles on the system, however I stopped using it finding my Garmin a lot more usable and accurate – the GPS version *should* rectify this! Fortunately for Nike its website in my mind is spot on, funky and very neat. The graphs presented are clever, albeit a bit difficult to understand, they could show the results in a slightly more obvious manner. I always disliked the fact that it didn’t store information about what track was being played but other than that it did everything that could be expected from an accelerometer.

The iPhone app seems to mimic the colour scheme and feel of the website creating a simple to use experience. Within minutes I had logged onto my online profile and was ready to start the app going. I decided to “go for a run”, which actually meant walking back from lunch which apparently took me 0.2 miles just to see if it worked. The interface was good, allowing the phone to be locked whilst showing useful information, it also appeared that you can get information to be spoken to you in different intervals. Once i clicked stop on the app it seemed to upload it automatically and it appeared on my nikeplus.com profile.

Obviously have been playing with social media for quite some while feeding into twitter and facebook neatly and cleverly, something that adidas micoach to work on and also having a quick squint at the webpage I can get the information and build my own interface for it – Perfect!! Should be a good test when I next get out for a run. I’m sure it will kill my battery so its only going to get a 4miler or so and as mentioned already I’m not expecting too much from its accuracy due to the phone not the app. Update to feature soon when I have actually gone for a run!

Also when I get a few mins free time I think im going to dig out my API attempt last time to facilitate a wordpress plugin or sorts for it. If there is demand for this out there please comment and I’ll get it going sooner rather than later!

Till next time.

Last week I was fortunate to get a break from work and we headed away for our first (last minute) break of the school summer holiday.

We were off to Andalusia, in particular Marina Duquesa, a resort on the Spanish coast near to Gibraltar. It was to be a chilled holiday with few excursions booked so I took the opportunity to throw in my trainers and kit in the hope I’d get out once or twice.

On the day after arriving I kitted up for the first time. Opting for an afternoon jog i was soon to regret the choice. I think I set off at about 5pm and was running in a temperature of 30+ with the sun overhead and very little shade. Needless to say it was HOT. I ran along the coastal path for as long as possible whilst having to do detours around numerous dead ends. I called it a day at about 4 miles @ an average 8min/mi pace. I saw little point in killing myself in the heat.

A couple of days later I set off in the morning, aiming for 10 or so miles, I was out of the apartment by 8. At the start the temperature was manageable but by 830/9ish the sun was climbing and the heat rising. I cut my run short at 7miles. I figured that would make up for the missed serpentine 3 parks this week . My average pace was quite slow but I’m going to put this down to the heat again. Running in that temperature is certainly more of a challenge than our climate!

The final run I did was an interval session along the beach. Laura had packed her shoes and wanted to use them so I thought intervals would be the best idea. Whilst we wouldn’t be running together, at least we would be within a few hundred meters of each other. This time it was even later in the evening, about 730pm, fortunately the temperature was falling and running seemed easier. I set off doing interval lengths based on objects along the promenade we were running on. However after 15 mins of warmups, I decided to try out my new audiofuel interval track(review to follow). It was a brilliant session in the end. Heart rate tested and whilst only 3 or so miles were covered it was a great challenge.

Running in Spain was great, whilst I may seem to be complaining about the heat I don’t think it would take long to acclimatise out there. It was great to put on a vest and shades and run with the sea right next to me. I love running abroad as it’s totally different scenery and I find I see places I wouldn’t normally go. It’s not long till my next abroad session which I’m really looking forward too!

First of all before even using the tool I have to say well done Adidas – you got there first before Nike and Garmin and from the screenshots and initial load it looks good. Let’s hope it works well, if not you’ve still got a bit more time but I’m sure the competition will soon be on your heels!

Finally a well known brand releasing a GPS running application, offering voice coaching (which must relate to pace and unfortunately not Heart Rate like the pacer). The device is completely free and the user interface looks simple and neat.

At lunch I’m out for a run so will try the app out. I am also going to do some digging to see whether the two devices can be used together because at the moment it looks like I can either get pace based training with the iPhone or heart rate monitoring with the pacer and I want both!

Testing review to follow shortly, to get the iphone app click here or for the blackberry app here. If you have used the app already and have feedback please comment below!

As I write this post it feels like my week has been relatively quiet Having missed out on a long run last weekend and most likely will again this week I have had a relatively low mileage month-as the stats box on the right shows! However, whilst I haven’t done any long runs I have managed to get out and do some shorter distances, a couple of which were at high tempo.

On Monday I had the day off work as I was traveling back from a weekend break. Arriving back at the flat at about 2pm I took the opportunity to grab my shoes and go out for a 10k. The weather was HOT and I was running at the warmest part of the day. I had forgotten basic rules of fueling up having only had a couple of cups of tea all day – I would soon learn to regret this. Setting off at a fast pace I had intended on pushing myself and my Garmin suggested I was doing this, however I ran out of energy about 4miles in. My mouth dried up and I seriously needed liquid. From a sub 7:45min/mi average I dropped to 8min/mi in the last mile. Still a respectable time but considering the effort factor vs result it didn’t feel that great a run.

Tuesday morning, as routine, saw me head to the pool and so some weight work beforehand. Nothing substantial just trying to work on my core muscles a bit more to help with the running. I also went out with a colleague for a jog during the lunch break. As always was a nice plod for me at a very comfortable pace – I think during these runs my heart rate is below the +80% meaning I am in the fat burn zone as opposed to lactic zone.

Wednesday was an unexpected rest day due to unplanned circumstances so on Thursday I headed to Shep Bush Fitness First for a long gym session. I was unsure at the time whether to head outside for a run in the sun but eventually opted to push myself on the machines. First off the treadmill – I pushed myself for a sub 20min 5km, I don’t think I have done that before. Setting the base speed at 15km/h this would see me hit bang on 20mins. However, I opted to push myself even more adding half mile intervals ramping up to 18-20km/h. Needless to say this was tough and a challenge but not wanting to stop my session after 20mins I moved to the rowers. I had decided 10mins on these. As it turns out I did 2.5k in slightly over 10mins. Still heavily perspiring from the run I looked round the gym – what next? May as well do a mini tri and jump on the bike. Only a short stint on that racking up 10km. I don’t like exercise bikes as the mechanism seems so clunky and unsmooth. By the end of this ride I had formed a small pond around the bike and looking at my kit it looked like I had jumped into it too! Felt good though so guess that’s what really matters.

As I said at the start unsure when my next run is. I will be out with the serps next Wednesday as I have missed the last two runs. I need to start putting the miles in a bit more as I have been a bit naughty!

Till next time.
N

It’s been another poor week of running this week. That’s almost 2 back to back weeks with very little distance in my legs. Poor discipline is what I put it down to, that combined with spending time doing other sports in the gym.

As usual Monday was spin day, a real toughy this week. Jon got a new training cd and it seemed all the tracks were had a fast beat, including the hills. This session certainly got my heart rate up and as normal there was a nice puddle around my bike at the end!. On Tuesday and Thursday I headed to the pool, after 20mins of stretching I managed a 40mins swim before heading to work. I did do a little 40min jog with my colleague at lunchtime, however this was very short and came several days after the last run with him.

Wednesday is serpentine day. 3 parks decided as usual and as usual was pulled around by an ‘ill’ Rich. It was still fairly humid but we still managed an av speed of 7:40mile even with me sulking and getting an 8min section put in cause I was struggling! After about 3miles in I was the closest to bringing my lunch up I have been in months!! It’s amazing how much slower over the last few weeks I have become, the first week we managed an av 7:15min/mi not coming remotely close to that at the moment.

As I write this it’s Friday night and since weds I haven’t been for a run. I hope to fit something in over the weekend of mid distance. Hopefully 10miles or so just to stretch my legs out. That said it’s hot so that is going to be a challenge!

Sunday is the British 10k and whilst I’m not running it this year I hope all that are enjoy it and that it’s a bit better organised good luck all!

N

Competition for MiCoach…

The ultimate selling point of the MiCoach up until now has been the fact that it’s not just a foot pod it also harnesses Heart Rate technology to provide a much more rounded report. Whilst the review highlighted its cost the device still could offer more than the Nike+, until now that is.

If you have a recent ipod the likelihood is you have heard of Nike+ but you may not be familiar with what it is. In January I blogged about the handy little device but since I bought one many years ago not much has changed with it and in the light of more competition Nike have obviously decided to introduce some new features.

I haven’t seen much on this yet – looks like they are being sold on the Nike Store website for £40 which would bring the kit up to about £50, assuming you have an iPod of course.  They haven’t released audio coaching with HRM but suspect given time this will come too. All in all this must be a bit of a concern to Adidas but I think this will take a while to catch on and possibly Nike have entered the market too late.

Quite why the Nike+ software hasn’t been extended to harness the power of the iPhone 4 puzzles me. It has GPS technology built in yet they still chose to ignore it. When nike+ creates a gps, HRM application for the iphone the likes of Garmin et al will start to worry as people will switch. Nike+ can extend to cycling too offering the user the ability to have a multisport tool all under one shell. A Garmin Edge will set you back £200 to attach to your bike, an iphone holder for your frame as little as £10 from ebay, a forerunner is £200+ whilst a arm strap for your phone again, £10. Sure you need to have bought an iPhone which isn’t cheap but more and more people are moving to this device so come on Nike catch up and create the ultimate sports app!