Here are the plans for tracking my runs, as I alluded to in a previous entry. I’m using the Nike+ system, which you can get a look at on Apple’s website. It requires:
- iPod nano, iTouch 2.0 or IPhone 3GS
- Nike + iPod Sport Kit
- Nike + shoes
You don’t need to spend $150 or so on the shoes as a number of companies sell pouches that attach to the laces of whatever shoes you own, allowing you to insert the sensor in a secure fashion that prevents your wallet from crying, a definite bonus.
I have a nano and found setup very simple. I opted for the default female voice who perkily counts off the time in five minute increments and kept the distance to kilometers since I am working around the idea of 5k runs. My first run, set to 30 minutes, went without any hitches last Friday. This week I moved up to 35 minutes and created a few unofficial goals for myself based on Monday’s run. On that day I ran 6.48 km at an average pace of 5:27/km. My fastest pace was 5:12/km. On Friday I improved the distance to 6.53 km, the pace to 5.23/km and fastest pace to 5.01/km, just missing my goal of 5 minutes even.
Nothing comes without a price, though, and my calves, already stiff going into the run, were what scientists call “really really sore” even before I had completed the run. I definitely exerted them in a way I didn’t intend to, but now I have a much better idea of where my limits are and I can begin working toward improving my speed and time without yoinking my muscles silly in the process. On the plus side, my stamina held up nicely and if I had been running at a consistent pace instead of bursting the first and last few laps, I could have kept going without any problem.
I find one of the best motivators when jogging is to have someone on the path ahead of me. I always want to pass them. In most cases I do, so yay me. On Friday a guy started jogging ahead of me and I was already a good six or seven laps in, so not exactly bursting with energy. I decided to at least keep pace with him but eventually decided to pass. About half a lap later the cheeky bugger then passes me and it was on. If you pass someone and they later pass you, you are now dueling. It’s like the law of running. I picked up the pace, opting to get close to judge whether he would start flagging or not. He kept moving steadily along and we neared the northeast corner of the path where it dips down into a bend and then back up. There was a woman ahead of us doing the equivalent of Grandma driving below the speed limit. She was on the right, he was on the left and the gap between them was rapidly closing. I made my move and burst ahead into the dip, picking up speed and putting a little distance between myself and my duelist. I didn’t check back but I think he stopped not too long after. It didn’t matter. I had won. Woo!
This is what endorphins do to you.
I’m undecided on next week’s course of action, but will likely continue on the 35 minute runs, looking to improve my performance while avoiding injury. A summary of my last five runs is now available on the right side of the blog near the bottom. It looks just like this (and for some reason seems to gently inflate the results):