Sunday 7th January
2km bimble around Royton as not wanting/able to do any mileage, it hit me as I ran around that this is what I would do for new runners back when I coached Run in England groups.
Nice and steady for beginners as the body needs to adapt to sustained heart rate and muscles not used to shifting you round, wake up.
The new trainers were very comfy and no right knee pain so far, which is reassuring.
The Strava app on my watch still did not record my heart rate (the watch does so still writes data back to phone)
Got back home and tried all the forum advice which is basically uninstall/re-install this however.
So logged a support ticket to see if what can be done.
Monday meant an early start to catch the train to London so had little chance of standing up for a couple of minutes every hour (Apple watch reminds you) made up by standing on the tube walking to head office for a quick visit and then a walk to Victoria for the train to Croydon (Train driver strike by Southern Rail not in evidence at mid morning).
After work checked into the hotel and got changed into my running gear and headed out for a “there and back”. Nearly made it to Selhurst Park but only needed to do around 20 minutes for the watch to calibrate for “indoor running” add to that niggles and fitness levels I don’t want to push things.
What did I forget? High Vis, thankfully the road I ran down is mostly closed due to roadworks so reduced risk of being run over!
Add to that I don’t have any running socks, not an issue for the kind of mileage I am doing right now but need to add to my shopping list.
When I got back to the hotel I tried to upload my Apple workout to Strava but the best it would do is a summary text.
A quick search and the solution is rungap, a free app to co-ordinate runs from all your apps. This was easy to setup and synced apps from Apple health and Strava. In order to upload to Strava however you need a “swag bag” costing £1.99 for 3 months, money handed over it was a doddle to upload the activity and all the data transferred perfectly.
Tuesday morning I did a stint on the treadmill in the hotel gym (treadmill, bike, resistance weights contraption and some exercise balls)
Last night I was getting aches that plagued me, managed to run them off, but my right foot is landing flat which is deafening in a small... fitness suite.
For my Wednesday morning run I ran the same out and back from Monday. I was 2 minutes faster and felt much better, it helps of course being rested but today I focused more on my running style in particular my right foot, making it roll rather than being flat footed!
The Anker SoundBuds are working well and thanks to Sheila at Strava, resolved the HR recording issue.
Thursday morning run was the best yet by far, much more actual running, fewer breaks for less time which is very encouraging.
Strava is working well and the prompts you get in ear are great.
So now it is more about evening the pace (never easy at first) and started thinking more about a training plan and setting goals.
Here is the Strava report:
Friday was a day of rest both from work and training, took the opportunity to dust off, wash and assess my much ignored Focus Cayo 105 road bike, stored under the stairs for many years, sadly a few spokes have snapped on the front wheel but apart from that it is not in too bad shape. Next pay day I will take it in for a service and get the wheel fixed.
I spent most of the day trying to get my Tacx Flow turbo trainer setup on my son's PC, sadly even though I upgraded it years ago to be able to plug via USB into a PC the software will no longer run on modern Windows and the world has moved on to have Bluetooth or Ant+ as the standard. So will save my pennies and get the updated version.
Tacx Flow Smart available at Decathlon
Sold at a reasonable £189, the old one can go on Ebay as still works if you have an older PC (I have no room or time for legacy equipment)
Saturday saw my return to Heaton parkrun, good to see so many friends like at Oldham, Duncan did the run brief and again I was embarrassed as he welcomed me back over the loudspeaker.
Heaton is very popular these days and the course has changed from when I was last involved, because of building works the start area is very congested and so stuck to the back knowing it would be a shuffle start. The course takes a sharp left around the hall so the congestion gets worse, my plan was stick to the 33 minute pacer (todays pace setters were from Prestwich AC cheers guys) as things went on though I felt happy keeping up with the 31 minute pace.
I was very pleased to have completed the course with out taking a walk break, everything stayed together, pace was even enough and chest fine. Working as hard as I could I came 462 and my time 30:11 (Strava time from crossing the start and finish line)
The training I did this week enabled me to get this run dome and the new running shoes working very well.
Sunday saw me bimble around Royton far a bit of a recovery run after a busy week and pushing hard at parkrun yesterday, legs were a bit heavy but expected that.
The fitness is starting to come back, so for short distances like I am doing not having to walk during runs which is my biggest highlight of the week.
Happy Running Everybody
Mark
Here is the Strava report:
Friday was a day of rest both from work and training, took the opportunity to dust off, wash and assess my much ignored Focus Cayo 105 road bike, stored under the stairs for many years, sadly a few spokes have snapped on the front wheel but apart from that it is not in too bad shape. Next pay day I will take it in for a service and get the wheel fixed.
I spent most of the day trying to get my Tacx Flow turbo trainer setup on my son's PC, sadly even though I upgraded it years ago to be able to plug via USB into a PC the software will no longer run on modern Windows and the world has moved on to have Bluetooth or Ant+ as the standard. So will save my pennies and get the updated version.
Tacx Flow Smart available at Decathlon
Sold at a reasonable £189, the old one can go on Ebay as still works if you have an older PC (I have no room or time for legacy equipment)
Saturday saw my return to Heaton parkrun, good to see so many friends like at Oldham, Duncan did the run brief and again I was embarrassed as he welcomed me back over the loudspeaker.
Heaton is very popular these days and the course has changed from when I was last involved, because of building works the start area is very congested and so stuck to the back knowing it would be a shuffle start. The course takes a sharp left around the hall so the congestion gets worse, my plan was stick to the 33 minute pacer (todays pace setters were from Prestwich AC cheers guys) as things went on though I felt happy keeping up with the 31 minute pace.
I was very pleased to have completed the course with out taking a walk break, everything stayed together, pace was even enough and chest fine. Working as hard as I could I came 462 and my time 30:11 (Strava time from crossing the start and finish line)
The training I did this week enabled me to get this run dome and the new running shoes working very well.
Sunday saw me bimble around Royton far a bit of a recovery run after a busy week and pushing hard at parkrun yesterday, legs were a bit heavy but expected that.
The fitness is starting to come back, so for short distances like I am doing not having to walk during runs which is my biggest highlight of the week.
Happy Running Everybody
Mark
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