10km again (with a brand new heart rate monitor!)

Santa Claus (aka Mam & Dad) brought me a nice running watch with heart rate monitor. It's a very useful device that measures the heartbeat while running through a belt to be worn around the chest. The display shows different data, such as the maximum heart rate, information about calories and of course the time. The function that I find particularly useful is the percentage of maximum rate, as all over the last 6 months I've been training my aerobic endurance to increase my resistance in the medium-long distance (10km). My maximum heart rate is 181, so my training zone for the aim I set should be between 80% and 90% of this value (according to some theories), but I prefer to take into consideration the higher zone, between 90% and 100%. The watch helps me monitor my hear rate according to this parameter. 

My new HRM watch

This morning I ran 10 km in 49:22 (4:56 min/km) and I learned something interesting: I noticed that the first 1000 meters are quite stressful for my heart (it goes beyond 200 beats), but after 5 minutes the pace gets normal (around 80%). After the 7th km it reaches 100%, which is ok. The last 2 km the watch showed 101%, and during the last 500 meters, which I sprinted in around 2 minutes, the percentage reached the peak of 104. Now my (very hard) task is to keep the rate below 100% for longer distances, up to 21 km. Will our hero accomplish this mission?

7 km Personal Bests from August to December 2015

7K is an intersting distance to cover for a runner. On one hand, it's not that long and exhausting and can be run even in less than 30 minutes (if one is fit, of course), on the other hand it requires a certain effort, if the runner opts for a brisk pace (let's say, 4:30 minutes per km). Here below you can find the list of my best performances on this distance, from August to December. I decided to update the list today, after a satisfying session concluded with a decent time.

7 km Personal Bests

1. September, 22nd -  32:39

2. November, 3rd    -  32:59

3. August, 8th          -  33:00
4. December, 25th   -  33:00

5. December, 17th  -  33:45

6. December, 12th   - 34:25

Standard: 35:00 (5min/km)

Numb feet again: updated information

Do you remember my post about the "numb foot effect" after 35 minutes of running? Well, here it comes again! 

The last time I ran 10 km was October, 13th. Since that day, I haven't run more than 7 km and longer than 40 minutes without break, due to different reasons. Today I've resumed my long-distance running: my intention was to cover at least 8 km or even 10 km, but after 32 minutes (my pace was around 4:50 minutes per km) I perceived the same hitching sensation I used to feel some months ago, so I stopped. 

This fact corroborates my theory, according to which it takes constant long-distance exercise in order to avoid this annoying problem, that seems to reappear each time after 4-6 weeks of inactivity.  I will keep you posted about further development. 

How to combine job and running?

This is an open question. As you might have noticed, I haven't posted so many articles this month (actually zero, except this one). The reason is: I started working hard(er) as an online contents writer, which means, the more I write, the more I earn. This leaves me little time for my favorite hobby, namely running and this is the reason why I've been training less this month. Ok, ok, I admit it, it's just an alibi, a poor excuse...The fact is that outside it's pouring, windy and wet and I am afraid to catch a cold. What I need it's just a little more courage, isn't it?

Apart from that, I really didn't have any time at all last week. I coordinated an intercultural project (after 1 year of inactivity) and it was absolutely great! Unfortunately, such projects require a 24/7 commitment, therefore I could not train during the working days, even if I tried to wake up 1 or even 2 hours earlier than the rest of the group. Furthermore I spent many hours traveling (train, airplane, car). Therefore I repeat the question: how can we combine work and running? Suggestions are more than welcome!

Running style: spot the differences

Today I want to talk about running styles, or the "athletic aesthetic". A well trained and passionate runner is very easy to detect: slim, elegant, self-assured, as the man in red trousers on the picture above. What about the other guy on the left? Well, if you think he's Rowan Atkinson aka Mr. Bean you are mistaken: he's no less than the Italian Prime Minister himself, mr Renzi! 

The man is obsessed with the idea of constantly promoting his country wherever he goes. So here he is, running in Havana, in occasion of a business visit to Cuba, sporting a green-white-red (Italy flag colors) and blue outfit and accompanied by an athletic bodyguard.

Unfortunately none of his advisers had the courage to tell him the truth: he looks ridiculous. To make things worse, the PM's running style reveals both his lack of style and training. Let's go down into details:

1. Neck and head

Look at the man on the right: his neck is straight, he's looking into the horizon. The man on the left looks like he's going to attend to his dog's funeral. 

2. Shoulders

The position of head, neck and most of all shoulders says a lot about our anaerobic threshold, stamina and resistance to fatigue. In the picture above, the Italian PM seems to be running on empty.

3. Elbows

While running, many inexperienced runners keep their elbow in an inefficient position, that might cause energy consumption or more fatigue. The man on the right is a perfect example of an optimal arm running position.

4 & 5. Legs and feet

Whereas the man on the left is apparently crawling and his legs seem to be quite rigid, the real runner on the left is bending both his knees and ankles, sign of flexibility and elasticity. He looks much more tonic and reactive than his running partner. 

New Personal Bests

October has arrived, fall is here, leaves drop...and so do my personal bests!

Here are my four new achievements:

5 km
22:09 (average: 4:25 min/km) - October 31 (2nd PB) 

7 km 
32:39 (average: 4:39 min/km) - September 22 (new PB)

10km 
48:53 (average: 4:53 min/km) - September 26 (3rd PB)

10 km 
48:13 (average: 4:49 min/km) - October 13 (2nd PB) - wearing new shoes :)

Reebok Dash Runner after 700 km

In April 2015 I bought a pair of Reebok Dash Runner on Amazon. I chose these running shoes mainly for the combination of a cheap price and the so-called "vintage" style (how I hate this expression! Or maybe I am just growing old?). Anyway, I used my shoes over the whole summer. After 2 injuries, 6 months, around 700 km and several sessions on the woods, at the beach and on the road, it was about time to hang up these glorious shoes. Actually I did it reluctantly, because they were not so bad: elegant, nice colors, comfortable inside. Drawbacks: a bit too heavy if compared to the shoes I used to wear, and maybe too warm (but I ran with high temperatures, so I cannot give a fair judgement).

The main reason why I decided to change them was the excessive consumption on the outside, as you can see in the pictures (I am a supinator). Moreover, they were pretty worn-out inside, and  during my last sessions I started feeling more and more uncomfortable.

Even if the Reebok Dash Runner are out of production, I happened to stumble on a German/Polish online shop selling them for a low price (29 Euro). I didn't miss the chance and I ordered them. After a few days, here they were, the same "old" Reebok, this time black and yellow. The size of the old ones was 43, the new ones is 42,5. Actually I feel a small difference in the width of the shoes: I think that my left foot is slightly larger than my right foot, and wearing the new shoes I can feel it. Anyway, today I covered 10km...and I ran like the wind!

PS: I admit that I have a bad conscience, because the Reebok I bought are made in Vietnam, probably in a sweatshop. Hopefully they were not made by children. I know that we, as consumers, can have an impact on the market, and I will try to find a sustainable brand in the future.