I enjoy swimming. Really I do, I like being in the water and the way it feels, sounds and looks.
I get bored easily.
Swim training (when it’s not open water) involves a lot of back and forth laps in the pool. That can get boring, even for people like me.
I’m a tech-geek, and I probably wouldn’t get up to half the exercise and training that I do without toys to play with.
With that in mind, it’s easy to see why I’d invest in devices like those from H2O Audio. I started way back buying one of their earlier editions for the 2nd generation iPod.
Exhibit A: The Accused
My first problem was having the wrong generation iPod Nano… I had a Black 1st edition which I lost after putting it in a jacket pocket in the spring, then not using the jacket again for an entire season. I bought a 2nd generation one and was off into the water. The problem with this ‘Waterproof’ Case was that it relied on a rubber gasket to maintain the seal, and this gasket was not fastened to the case with any kind of adhesive; it was up to the user to make sure there would be a seal every time you put the iPod into the case. You can guess what happened…
Exhibit B: The Victim
Now normally, when burned by a poor quality product, I simply turn my back and walk away, but I guess my gear-head self wouldn’t give up on the concept when I saw later generations of the products.
I got what is now branded as the Amphibx Armband. What I liked about this piece was that different size devices could be fit into it; they kept in simple and it was easy and flexible to be able to connect the speaker/headphone jack.
Once the original iPod Nano had been recovered (it’s probably gone through at least another two cycles of long-term loss and recovery), it had been eclipsed by other devices as a prime music device. So it was a great candidate to be potentially sacrificed to the Water Gods in another experiment. No issues, the armband hasn’t leaked yet.
The problems weren’t over yet though. I still had the first generation earphones. These things looked like the speakers from a telephone, only somewhat miniaturized. They were hard to fit into my ears, and got uncomfortable after a while, but even worse, they’d let plenty water get between them and my ear canal.
My hands are pretty average size, so you get an idea of how big the speaker is…
So I would typically start playing music at a given volume, then start swimming. As water got in my ear, the volume would seem to go down to the point where I couldn’t really hear the music (I would have thought I’d hear the music better due to water being a denser medium than air, but I’m telling you what I experienced). I’d turn up the volume to compensate, but the second the water cleared (if I took my head out of the water for sighting, or to take a break or anything), the music would be deafening.
Someone told me there was a newer better model out so finally this year, I got a pair from Amazon*. The Surge Sportwraps seem to be marketed for Boardsports more than swimming (probably because the band around the back doesn’t play well with a swim cap), but I like that they hug the head; it’s what I look for in running earphones too.
On my last Trifecta Tuesday, I went for a swim. I was a little tired from a 16km run plus the Kyle’s Krusade Virtual Race 5k (PR!), so I decided I simply wanted to crank out 1.5km in the pool without drill sets or anything complicated. The perfect setting for the new kit.
Though I ended up stopping a few times in the first few hundred meters to adjust the phones in my ears and make the Sportwrap play nice with my goggles and swim cap, I can tell you the audio experience was better than ever before and the volume stayed at a fairly even level so I was able to enjoy music throughout the swim. I’ll revisit what effects that had on my swim experience in Part 2 of this series.
While I had initially planned on using the Yeti Snowshoe Race as my 5k for the Kyle’s Krusade Virtual Race (to Lisa of RunWiki.org’s great excitement), its cancellation left me looking for another 5k I could use. The Training Plan said that Monday was to be a 5.6km run, so that would have to do. The days had been cold of late, but my 16km run on Sunday had gone well so I decided to Race with a Capital ‘R’… even though there was no-one else there. If young Kyle had to fight cancer, could I offer any less than an all-out effort? I hoped for a sub 25 minute finish, but I had a few factors against me: I had left both my Garmin and my water bottle belt at home. I’d be relying on my Endomondo app to track my pace and distance. Figuring that I’d be working hard, I skipped a thermal layer, and didn’t bother with face protection. I can’t say that it was a mistake overall, but it did make the start a little uncomfortable. As I ticked off the kilometres, I stayed under 5 minutes per kilometre, which was what I needed to stay under 25 minutes overall. My lungs were burning a little, and some of the sharp turns were not ideal for ‘racing’. You can see the fatigue (and incline) kick in on the 4th kilometre, and for a few minutes I thought I’d have to overshoot my starting point due to some kind of miscalculation, but I heard the 5 km indicator right as I got to the intersection. 24:39, a personal best.
Me with my Race Bib after it’s finished
I want to thank Lisa for devoting her time and effort to such a worthy cause. Not everyone wants to do this kind of organization and logistics for the enjoyment of others. Kyle’s Krusade Virtual Races can be done all through February and you can do 5k, 10k or even a half-marathon. Or you call simply donate… just follow the links!
While I had initially planned on using the Yeti Snowshoe Race as my 5k for the Kyle’s Krusade Virtual Race (to Lisa of RunWiki.org’s great excitement), its cancellation left me looking for another 5k I could use. The Training Plan said that Monday was to be a 5.6km run, so that would have to do. The days had been cold of late, but my 16km run on Sunday had gone well so I decided to Race with a Capital ‘R’… even though there was no-one else there. If young Kyle had to fight cancer, could I offer any less than an all-out effort? I hoped for a sub 25 minute finish, but I had a few factors against me: I had left both my Garmin and my water bottle belt at home. I’d be relying on my Endomondo app to track my pace and distance. Figuring that I’d be working hard, I skipped a thermal layer, and didn’t bother with face protection. I can’t say that it was a mistake overall, but it did make the start a little uncomfortable. As I ticked off the kilometres, I stayed under 5 minutes per kilometre, which was what I needed to stay under 25 minutes overall. My lungs were burning a little, and some of the sharp turns were not ideal for ‘racing’. You can see the fatigue (and incline) kick in on the 4th kilometre, and for a few minutes I thought I’d have to overshoot my starting point due to some kind of miscalculation, but I heard the 5 km indicator right as I got to the intersection. 24:39, a personal best.
Me with my Race Bib after it’s finished
I want to thank Lisa for devoting her time and effort to such a worthy cause. Not everyone wants to do this kind of organization and logistics for the enjoyment of others. Kyle’s Krusade Virtual Races can be done all through February and you can do 5k, 10k or even a half-marathon. Or you call simply donate… just follow the links!
Disclaimer: I was provided a free sample by Hoorag in exchange for a review. I was not asked to write a positive review and these experiences and opinions are my own. Being outside especially while exercising can carry a lot of demands for clothing and accessories. You need to keep sweat out of your face and eyes. You need to tie back your hair. You need to protect your face and/or neck from the wind, or from the sun. Hoorags claim to be the better bandana.
My first run in a Hoorag was an easy run with a couple of hill repeats in light drizzle, just above freezing temperature with 20 km/h winds. I wanted head insulation, but didn’t feel like I’d need my winter hat or any other face protection, so I wore the Hoorag ‘Bandana’ style.
Pic not taken on run day.
It felt comfortable and did a good job of keeping me warm enough – I never felt the cold. It’s breathable so I didn’t overheat either, and it stayed on without me having to fiddle with it. I think it even looked OK on the day… this pic notwithstanding.
When temperatures dropped below freezing, I considered wearing it ‘Balaclava’ style (think ninja-mask) but I couldn’t get it to work… I ended up with extra material around the eyes mostly. That’s OK, because I’ve always wanted to look like Strider-Hiryu…
…minus the threatening sword…
The ‘Face Mask’ style is my favourite way to wear the Hoorag. I grew up using ‘Tube Sarves’ to protect my face (especially mouth and nose) from the cold and wind. The problem I always had was that the elastic was on only one end of the tube… wear the elastic at the top of the scarf and it cuts into your face – uncomfortable. Wear it at the bottom (the better choice) and the top of the scarf is somewhat loose and not protecting your face as well as you’d like.
Hoorag doesn’t have this problem – it’s stretchy top to bottom but both ends have a gentle elastic. I could get it to hug my face however I wanted; I got a peak right up to the bridge of my nose, but it sloped down past my cheekbones far enough that it wouldn’t interfere with my earphones if I wanted.
If I did any really heavy breathing (like sprints or hills), I found it interfered with my breathing and I would get gassed. The good news is I was usually warm by that point, and I could easily pull it down to my neck (known as the ‘Neck Gaiter’ style). On one occasion the moisture trapped in it from such breathing got flash-frozen when I pulled the mask away from my face; other than that, I like wearing it this way and do so for most of my winter runs.
I did try wearing a balaclava once for contrast; the full face mask is the protection of choice for the coldest of cold weather. Wearing a balaclava means extra headaches putting on headphones, and I found it interfered with my field of vision too, so I prefer the Hoorag, though if it gets cold enough, I wear both!
as well as a hat.
The Hoorag can be worn in ladies’ styles too. When I asked my wife to model it, she was a little overly concerned with how she’d look, and more pertinently: “When was the last time you washed that thing?”
I’m writing this under pretty extreme sleep deprivation so I’m going to keep this short and sweet. I missed a lot of training opportunities, and cross-training was the big victim. Here are the running miles I put in:
Date
1/27
1/28
1/29
1/30
1/31
2/1
2/2
TOTAL
km
11.9
6.4
8
7.2
33.5
A total of 33.5km compared to 34.8km expected. Not bad, but I really don’t like not getting my cross-training in. We’re fighting colds and ear infections in the house, and I had some corporate training to attend too.
Sunday’s run was in my old neighbourhood which was fun.
I did the Tempo Run on Thursday.
Saturday I did my 7.2km pushing the Chariot with the Lightning Kid. Afterwards he kept me company for some foam rolling. Best run of the week!
UPDATE: I’m also bummed that the Yeti Snowshoe Race was cancelled due to an extreme thaw this week. I’m going to do 5k on Monday as my Kyle’s Krusade race.
Due to the capricious nature of cold and flu season, I missed running and cross-training from Monday to Thursday this week. I don’t want to bore you with the details, but nights without sleeping sabotage both evening workouts and early mornings, and attending doctor’s appointments and such takes out my regular lunch slot too.
I tried to make up a little by running an indoor duathlon today. I wanted to hit my tempo run from the plan, but I shorted the warm-up from a mile to half a mile before hitting the main tempo section. Skipping the cool down, I jumped straight into a 40 minute spin class, then did another mile on the treadmill using a ‘random hill’ program in the Merrell Trail Glove/Minimalist shoes, to try and focus a little on form.
In the lead-up to planning this race, and signing up for it, my wife asked me: “When was the last time you snowshoed?” (I love that she didn’t ask me if I’d EVER snowshoed…). The answer? A sheepish “Junior High”. I’m fully prepared to make a fool of myself on this event, yet according to this video from Canadian Running Magazine, as long as I’m careful, I should find myself getting the hang of it. Starting off slowly and carefully is always standard operating procedure in a race.
I’ve chosen to use this race as a 5k ‘virtual run’ for a cause started by Lisa of RunWiki to help ‘Kyle’s Krusade’: Kyle’s Krusade Virtual 5K, 10K and Half Marathon is a race anyone, anywhere can participate in. You can walk, run, push a stroller, do it with a group or by yourself. The registration for this event is $10 a distance, you can sign up for one, two, or all three distances. 100% of your entry fee will go to The Talbert Family Foundation’s Kyle’s Krusade fund. In turn, to assist with the exorbitant costs associated with having a child with Cancer, they give 100% of their donations directly to the O’Connor family. – From the RunWiki.org website. Please consider doing a run (and donating of course) in February to help the O’Connor Family.
Saturday was the long run, in some very warm weather for the season. To avoid mud, I stuck to side-walks so my joints and Achilles tendons took more than the usual amount of pounding, I’d have to say. I was conservative on the way out, and more aggressive on the way back. Going slow feels weird because I have a time goal in mind for the race, but I think the structure might be paying off… 14.3km done.
We were out late seeing the movie Les Miserables, and Shark Boy didn’t get to bed on time either, so Crossfit on Sunday was sacrificed. Taking a rest day was probably smart.
Monday continued to be mild, but I figured it would be dry enough to run on trails. Almost right, my shoes got wet (though my Salomon XR Missions have done some good water protection for my feet this season) and at least once I had to wipe a big, heavy clump of mud off the soles. I hit the prescribed mileage, and the pace was slow as recommended (6:34min/kim)… at least on average. I think I did some walk breaks and speed bursts to keep that average pace.
Tuesday was meant to be a Trifecta Tuesday with an early morning swim, plus strength and 1 more activity that I hadn’t decided on (maybe Yoga), but when I got to the gym, I found the pool crowded, and I had forgotten a towel; I went home and had breakfast with the family instead. I managed to make it to the Etobicoke Olympium at lunch. The Olympic (50m) pool had been cut in half for lane swimming, but though there were a lot of people there too, the lane etiquette was roundly observed, and it was no problem getting a good workout in. In fact, I did my longest pool workout swim with 2.3km including drills, 4x75m intervals, 4x200m and another 4x75m.
Wednesday was my favourite run of the week. The trails were dry and the sun was out. I managed a 6:04min/km pace, and I began to see how a 2 hour half-marathon might be possible.
On Thursday, I did a Cross-training session in a group exercise class. PB Freakin Fit is run by Personal Best (who manages our corporate gym) and is structured much like a Crossfit Workout of the Day (WOD). Due to the equipment available and the space used, a lot of modifications need to be made. This workout was a warm-up of jumping jacks, skipping, jogging on the spot, then a countdown: run across the room and back then do 10 push-ups, repeat with 9, 8, 7 push-ups right down to 1. The first main set was 5 rounds for time (RFT): 20 Frog Jump Squats, 10 Renegade Rows with Mountain Climber, and 20 Hindu Pushups. The second set involved AMRAP (as many rounds as possible) in 10 minutes of 20 ski-jumps, 10 burpees with dumbbell shoulder press, and 20 wide-stance prisoner squats. I can still feel the effects as I write this on Sunday.
Friday was a tempo run on the treadmill; new distance (2 miles/3.2 km) at a speed of 6.8mph with a 1 mile warm-up and cool down
I took a rest day on Saturday, and on Sunday, in spite of freezing temperatures and 48 km/h winds, I got a new distance of 16km or 10 miles. That’s more than I’ve run in one sitting in at least 3 years.
I took a weigh-in toward the end of the week: 200lbs. Not great progress but heading in the right direction…
This was a week of new frontiers of distance, and I love seeing and feeling the progress.
Last week I linked to the Top 10 Sport Science Stories of 2012… Lance Armstrong’s fall was #1.
As I write this, the Lance Armstrong/Oprah interview has not aired yet, though people on the internet already seem to know that he has admitted to doping. I wanted to do a write-up on this situation (and it’s impact on triathlon) when the USADA first revealed its evidence against him but I didn’t get around to it, and again before 2012 was out I wanted to do a post as part of a end-of-year review. I’m a little late on that score, but this interview and new revelations will freshen it up a little.
Sifting through all the evidence brought by the USADA is more than some paid, professional journalists can handle, so I don’t like my chances at all. Still, at this stage, Lance Armstrong’s guilt of using performance-enhancing substances seems to be a foregone conclusion, so let’s run with that. Though I’d bet his defenders are getting harder and harder to come by now, as the court of public opinion was convicting him, I still saw statements like:
“It’s a shame the state of the sport gives these athletes the need to cheat”
Others would question if it’s really cheating when so many other advancements in our understanding of human physiology (and cycling technology) make things possible today that weren’t before. Still others point to Livestrong and the good it does against cancer – attacking Lance Armstrong is akin to attacking Livestrong. His tale of beating cancer (as detailed in It’s Not About the Bike) has inspired so many people, and they worship him as a hero.
This is all garbage.
It’s true that in sports, to succeed is to win. Athletes who want to get paid need to win, and winning means being better than the others – if the others cheat, you’ll need to cheat or else you go hungry, right? Wrong. In a world of adults with free will, you make choices and you’re responsible accepting the consequences of those actions. Need to get paid? GET A JOB. Those of us sitting under fluorescent lighting, waiting out the clock till we get a chance to do the same thing professional athletes get to do all day – PLAY GAMES – have little sympathy for those pros.
Should doping really be considered cheating above and beyond the enhancements that can be achieved through better science and medicine available from technology and nutrition? I’ll give you a hint: if you have to hide what you’re doing, it’s wrong and dishonest, and even worse, you obviously realize that.
And Livestrong? I’ve got a pair of shorts from them that I really like, and their website is a great overall resource for healthy living and fitness. What they aren’t doing it curing cancer. This expose from Outside Magazine purports that they’re in the business of building ‘Lance Awareness’. Let’s call that accusation the worst case scenario, but if they’re not funneling money into research, then what? Building awareness? How much more aware of cancer can we get when it touches the life of 1 in 3 people. Someone you know is in a fight with cancer or has been. There is a small space of work in the war on cancer in terms of support services and coordinating them to best help cancer patients. Personally, I think these services vary widely from location to location and might be better served with local organizations, but if Livestrong can help, more power to them and I wish them well.
As a former cancer patient who won his battle, Lance Armstrong has inspired a lot of people but the hard truth is – fighting cancer involves a lot of luck. Do you think everyone who has succumbed to the disease simply didn’t ‘want it bad enough’. That they didn’t put enough effort in? Certainly not taking your own steps in a cancer fight (making it to chemo treatments, improving your own nutrition, etc.) lessens your chances and not every cancer battle has the exact same adversities, but lauding those who make it without incorporating humility and acknowledging that luck, fate, the universe or God played a significant role is a smack in the face to those who weren’t so lucky.
I read a book once, The Diamond Age by Neal Stephenson. In it, the future society has taken on a Victorian moral code, telling them right and wrong along those old, puritanical lines. In that world, hypocrisy isn’t so bad; they look back at our society where hypocrisy is one of the worst sins, because the only moral code is the one each individual makes for him/herself. That’s the world we live in – make your own moral code and live by it.
Imagine a rock star. He womanizes, does drugs, smashes hotel rooms, that sort of standard, rock star stuff. It’s expected and we as a society won’t condemn it that much. When the televangelists of the 80s behaved in similar ways, it was a big deal – because their whole image and message was the exact opposite. If our imaginary rock star recorded Public Service Announcements decrying the use of illegal narcotics, and recorded preachy songs while supporting a drug habit, we’d be pretty incensed.
Which bring us back to Lance Armstrong. If he’d kept mum about doping like the average rock star does about drug abuse, it would have been one thing. But no, he’s “the most tested athlete in the world” (obviously those tests are essentially meaningless), and investigations into his doping were “witchhunts”. The charges were “baseless, motivated by spite and advanced through testimony bought and paid for by promises of anonymity and immunity.” And of course his famous Nike commercial: “I’m on my bike,… what are you on?” And that is why I have such a low opinion of him: he cast himself as some kind of angel while casting aspersions on all his peers, while being no better than them. And now, he’ll probably hope to regain some credibility through confessing to Oprah Winfrey. You won’t be worshipped any-more, Lance. This society worshipped you, they worship winners, and now your victories are tainted. This society doesn’t worship integrity, even though, apparently, it’s just as hard to achieve.
While putting a lot more running miles in the snow, you can’t help but wish for more traction. I used to have a pair of traction devices (the brand name of which I can’t remember now) that I could put on the soles of my shoes. They were made of rubber which would hug the outline of your sole, and had little studs on the bottom for gripping snow and ice. The problems were:
The studs felt funny when you weren’t on soft snow. When you run in the suburbs, you’ll be running over cleared sidewalks sometimes too. Whenever I was on harder surfaces, I could feel the little cleats pushing back into my feet, like some annoying acupuncture. I’d actually take them off and carry them or strap them to my running belt if I could see there would be cement for an extended stretch.
The little studs could break off.
Besides the elasticity of the rubber hugging the outside of the shoe, there was nothing keeping them attached. I eventually zoned out on a run, noticed one of them was missing, backtracked for nearly a kilometer, and gave up on trying to find it. I threw the other one in the garbage.
Still, I don’t think I can keep running in the snow without a little help, and based on a little research, more people seem to swear by Yaktrax than any other. I like the idea of Yaktrax, which puts steel spring coils running horizontally across the soles – I figured that would feel nicer than little pointy bits under my feet.
Yaktrax Run
I went to my local Running Room to buy a pair. I saw they have a model called the Yaktrax Run, but that had the pesky studs under the ball of the feet, so I stuck with the more basic, classic Yaktrax Pro.
Yaktrax Pro
I was really happy to see that strap on top, which would prevent me from losing them on the run, but how would they feel? Would they work? I took them out on a 12km run. What I noticed:
Running on cement or pavement did feel better than with the studs. You do notice the coils, but they’re not wholly unpleasant, just different than running without.
If the snow has been packed down by other people walking/running/skiing on it, and the terrain is flat, IT FEELS LIKE THERE’S NO SNOW AT ALL. The feeling of running on my usual trail was indistinguishable from when it’s dry. I step and move forward without any sideways lateral slipping, or lack of traction.
Going uphill is still tricky. As soon as the trail climbed a little, I had to step more carefully again and remember that running in the snow is still simply different, Yaktrax or not. I do think they helped me get up the hill (and back down again), the difference just wasn’t as stark as on the flats.
They can give you a little overconfidence. When the snow got deeper I simply carried on. There, the problems go beyond slipperiness and beyond what the Yaktrax can help you with. Deeper snow means wet shoes and feet, and the resistance of pushing snow aside as you stride. Another rude reminder that the snow changes your run.
The way this particular run turned out, I hit the deep snow at the furthest point from the start, and having to slow down nearly ruined my schedule; I wanted to be back home in time to go to a haircut appointment. In spite of the fact that it was supposed to be a long, slow distance run, I hauled it on the way back, and ran nearly a minute per kilometer faster. The Yaktrax held up fine; that doesn’t mean that you can use them for speed work necessarily, but I got a reasonable variety of paces out of them. If you’re going to run in snow and/or ice, these are the product I would recommend.
I haven’t made weight loss an explicit goal, but I figured if I followed a regular training plan (with a higher volume of exercise than I’d been doing previously) and I watched what I ate (mostly avoiding sweets and booze, with better portion control too), some weight should come off.
Oh well…
That’s pretty much what I peaked at during the full holiday craze. I was active during the holidays (relatively speaking), and I felt like I didn’t sin too much, but still I have nothing to show for week 1. Like I said, I didn’t make it an explicit goal, so I won’t get stressed out about it, but I think I’ll try to monitor it in the weekly training posts for posterity’s sake. Having a few less pounds to drag across the finish line should make me faster come race season though… I actually ran my long (12.2km) run on Saturday rather than Sunday, because on Sunday, I tried Crossfit (see my review here). It was clearly a beginner session, because we also took the kids tobogganing that afternoon and I was able to pull them along and up the hill.
After 7 straight training days, I took Monday off. This was more difficult than I thought, because I was feeling really good and strong and able to take on the world – everyone was posting motivation messages for ‘Motivation Monday’ (including me!). Still, the rest day should be observed; it’s just that the rest day is usually forced upon me by life interfering with my plans…
I moved Monday’s 5.6km run to Tuesday, and I found the missingBlackberry! Incredibly, it still worked, which means I’ll be able to recover my contacts and other info. Since it was Trifecta Tuesday, I also did 47 pushups from the 100 push-ups app and a Yoga workout before bed.
On Wednesday I did a 7.4km run on pavement. I was pretty pleased with my pace. I could almost feel myself getting faster and stronger. Due to some early morning toddler wake-up problems and a re-scheduled meeting, Thursday ended up being a rest day, unless you count air-guitar and dancing in the living room with the kids before dinner… I did my tempo run on the treadmill on Friday; I used an incline of 1.5 and it felt fine. A mile warm-up at 5mph, the tempo run of 1.5 miles at 6.8mph and a mile cool-down (again at 5mph).
Though I’m pleased with my running and mileage this week, I am a little disappointed with strength and cross-training. Cross-fit was tough and a great workout, and the re-structuring of the week was probably what threw everything else into disarray. I should try to figure this out since this weekend will probably also involve a Saturday long run and Sunday Crossfit.