Tabata Protocol (continued)

This was my second week doing the Tabata workouts. Still stuck at 4 cycles. The protocol calls for 20 seconds at 170% V02Max which, given the lack of access to a lab and/or proper equipment, is a bit difficult to do. The first time, I went all out and later on, calculated it using the Internet and some fuzzy logic. So, this is how I went about it. Using a 5:55 min/mile as my pace for 3K, which is the V02Max pace (by one of many accepted notions), gives me 710 seconds for 3k which implies 23.67 seconds per 100m. At 170%, I'd need to cover 170m in 23.67s. For 20s (as per the protocol), I need to cover 143m and from online maps, it looks like I'm covering around 140m. The fuzzy logic comes in because I'm doing the Tabata cycles on grass whereas the 5:55 min/mile pace that I used to calculate my V02Max was done on tar, concrete, and dirt. Add to that the fact that I'm using online maps to measure my runs. So, fuzzy gets a bit fuzzier.

Nonetheless, the workout itself is a killer. I can barely finish 4 cycles of the protocol whereas it calls for up to 8 cycles. My RHR these days is around 42-45 but even after 2+ hours of finishing one of these workouts, I'm still ticking away at 70+ beat/minute.

My experience with the Tabata Protocol

This week I started experimenting with the Tabata Protocol. It's a form of high intensity interval training. This is what Wikipedia says about it:

A popular regimen based on a 1996 study[2] uses 20 seconds of ultra-intense exercise (at 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.

On Monday, I tried and could only go up to 4 cycles before I could go at maximum intensity no more. On Wednesday, I tried again and this time I made it to 5 cycles before saying "Na mas". It is quite incredible how exhausting even 120 seconds of high intensity exercise can be. The main thing is to be able to go at high intensity for all cycles. The moment you feel yourself faltering is the time to stop. I'm going to keep at this for a while to see what benefits follow.

Does running make you sweat more easily especially when you eat spicy foods?

These days, if I eat spicy food, my body breaks into a sweat in less time than it takes Usain Bolt to run a 400m lap. No kidding. It's really strange but I think I know why, after all these years of trying to find the truth. Over the past decade since I started running I've noticed this change happen slowly but surely. Back then I could eat any spicy food, even raw green chillies, without breaking into a sweat. I still can, in the sense that I don't feel the need to reach for the nearest glass of water when eating anything spicy. My tongue doesn't feel as if it's on fire, my eyes do not turn red and watery, and there's no steam coming out of my ears like in the cartoons. However, my face becomes covered with sweat - almost instantaneously. It's bizarre and embarrassing especially when you have to explain it to your buddy or whoever is sitting across you at the table. So why does this happen?

Over the years, I've tried researching but haven't run into anything specific. Maybe there are studies but I just haven't seen them. What I've gathered from tidbits and anecdotes here and there and also from talking to a friend who happens to be a doctor is this: my running has resulted in a more efficient cooling system. The body sweats in response to a rise in the core temperature of the body. The more efficient this temperature sensing and subsequent cooling mechanism is, the earlier you sweat. For instance, if you watch the NBA basketball players on TV, they are covered in sweat after about a minute or two into the game. Same logic. Also, the sweat glands are probably more enlarged and possibly more in number as compared to a sedentary person.

The next time this happens to you, think of yourself as a lean, mean, sweating machine. :)

Have to go now, it's time for my afternoon snack - jalapeno Bhoot Jolokia poppers. But, if you have a similar experience to share, send me a few bytes.

Energy drinks work as soon as they touch your tongue

Interesting article on New Scientist. Energy drinks work as soon as they touch your tongue

Excerpt:

If you spit out an energy drink after taking a sip, it could still boost your strength. This pre-digestive effect is immediate and seems due to a newly discovered neural pathway that links taste buds to muscles.

London Marathon 2010, Virgin, and Open Source

I went searching for where I could watch tomorrow's London Marathon live on the internet. Universal Sports seem to be one option. It is not clear from the website but I think it's about $5-7 to watch. BBC seems to be the other option. However, the internet option seems to be available only for those in the UK.

At the time of searching, I also came across this article about how Virgin (the main sponsor) has started a charity site based on open source technology (MySQL, Apache, etc.). If they can use free technology, why can't they have a free live feed on the marathon website? As it is, they already have ads on that website. Putting in a live feed would not only bring in several thousand hits but would make thousands of runners outside the UK very happy. Thus, not only would they earn several thousands of pennies but also the love and admiration of many running fans worldwide.

I would have sent them an email regarding this but all they have on their "Contact Us" page is a UK phone number. If you know of a way to reach them via email, please let me know.

What is more popular - jogging or running?

Running vs jogging is a surefire way of sparking a debate, especially online. As for the difference, there are many theses out there, some of them particularly humorous. I decided to see what the search engines had to say by putting in some search words. These are the number of results I came up with:

Google:

• running - 379 million
  
• jogging - 12.6 million
  
• runner - 53.8 million
  
• jogger - 3.4 million
  

Bing:

• running - 265 million
  
• jogging - 10.6 million
  
• runner - 35.8 million
  
• jogger - 3.4 million
  

"running" is a common word with more meanings than simply running as in the physical activity. That's probably why it got so many more hits than "runner". The difference between "jogging" and "jogger" is not as big. In any case, the result is unanimous as per the search engines - "running" is more popular than "jogging".

2010 Carlsbad 5000 - The 25th anniversary

Click on any picture for a larger version.


Earlier today I went to see the Carlsbad 5000. This year was the 25th anniversary of the race which bills itself as the "World's Fastest 5K" and the home of 16 world records including the current 5K road race record. The main events started early in the day at 7 a.m. with the Masters races (40 and above age group) followed by the 30-39 age group races a couple of hours later and then the 29 and below races another hour or so later. All this is the build up towards the main event - the elite invitational run.



The men's race started at 12:20 p.m. It was supposed to have started at 12:15 p.m. but got delayed, apparently due to some high winds. I guess they were hoping for it to get better. Here are a few pics of them warming up. That's Marcos Geneti of Ethiopia (on the left) talking to Eliud Kipchoge on the right. Kipchoge was the pre-race favorite.



That's Alistair Cragg with his boar (?) tattoo. Kipchoge is next to him in the background.



That's eventual women's winner Meseret Defar on her way to the warmups. I got lucky that all of them passed by on the side of the road that I'd picked for my spot.



The national anthem was sung. A few seconds later, the men burst out, faster than jack rabbits. Apparently, there was a (real) pace rabbit but the winds were not too kind.



The women followed less than two minutes later. The three tiny women on the right in the picture were the eventual winners.

The finish line was only a couple of blocks away so that we could walk faster than the elites could run. Needless to say, they took a slightly longer route than we did. On the way we passed by the beer garden which is for all runners who participated. They get two free beers. If you thought beer doesn't smell, you haven't passed by a beer garden. This is when you truly understand the meaning of the old adage - "the sum of the parts is greater than the whole." It Stank and that's an understatement. The runners, however, seemed to be having fun and it was a warm and cloudy day.

Unlike the start which seemed bereft of spectators, the finish was packed tighter than the seals you can find near the Carlsbad coast. I was not able to get a good finish line picture of the winners.



That's the men's winners in the pic above. Dejen Gebremeskel of Ethiopia (2nd), Eliud Kipchoge of Kenya (1st), and Bekana Daba of Ethiopia (3rd) from left to right. The winning times were 13:11, 13:18, and 13:24.



Kipchoge seemed like a very nice guy. Here he's with someone important (I think). The announcer said something but it was hard to hear the words with all the crowds. He must have given a couple of hundred autographs easily. Below is one of him giving yet another autograph in the background while they were doing the women's presentations.





Above is the secret to running a 13:11 5K - a pair of Nike Zoom Air's with Chinese symbols for speed on it. This particular one belongs to Kipchoge.

The women's race was slower than expected. In the pic below, that's Aheza Kiros (2nd), Meseret Defar (1st), and Meskerem Assefa (3rd) - all from Ethiopia. The times were 15:04, 15:26, and 15:55. I tried to match the faces to the names using the website but it is difficult since the website has bib numbers number 101, 102, etc. whereas the runners were actually wearing bib numbers F1, F2, etc.



Defar became the first three-time champion at the Carlsbad 5000.



That's Simon Ndirangu of Kenya in the Superman T-shirt. This was after he finished. I don't think you'd want to run in a Superman T-shirt unless you are running a Halloween race. Ndirangu seemed like a very nice guy with a very big smile. I got this shot during the 7% of the time that he wasn't smiling.

Carlsbad was a fun outing. The traffic coordination and other logistics seemed to be well taken care of. Parking was not much of a problem, though we didn't go for the 7 a.m. races. Weather is usually nice at this time of the year. Making our way out from Carlsbad, we stopped the Carlsbad Flower Fields about 3 miles further south on the I-5. Here's one shot of the fields with the Pacific ocean in the distance.

Busted for peeing on a run

The next time you feel the urge to go pee while out on a run, keep this story in mind. It's from a poster on the Letsrun.com bulletin board:

I don't know what to do, this is awful.

I am a 35 year old man with a good job, wife and kids. I volunteer with about 8 local charities and consider myself a pretty decent person.

Last night at like 6:30 pm, I was about half way through a 10 miler and I had to go to the bathroom (#1). I was nowhere near a bathroom, but on a local paved trail that meanders through forest, neighborhoods, etc.

I was at a very secluded part of the trail, no one anywhere in sight. It was dark. I would say the closest house or street was at least 800 meters away. So I stop, step off the trail and begin to pee into the bushes.

Suddenly, a cop on a bike rounds the corner and literally treats me like I am trying to run from him after robbing a bank. He make me put my hands behind my back, get down on my knees and everything. I thought he was going to cuff me.

I tried to explain that I was just on a run, but he wouldn't listen.

Anyway, I got a fat PI ticket and I have to go to court. Is this something that is going to haunt me? My wife laughed at me, but I think it could end up being serious.

Yes, I finished my run with the ticket in my key pocket.

Bike cop with too much time on his hands? Ridiculous, to say the least. Anyway, just this week, the poster reported back with somewhat good news:

Well, I am happy to report that while I do have a misdemeanor offense and will have to do some community service, I was not charged with a sex crime.

The judge seemed to understand the situation. I ended up hiring a lawyer due to the severity of the charges, and I do not know if it was needed in retrospect. Better safe than sorry though, so it was well worth it in my opinion.

The cop showed up and was visibly upset with the decision to not charge me with something more substantial.

Running on the boardwalk

Every time I go to the beach, I see runners on the boardwalk pounding away merrily, chugging along at a leisurely pace which, in part, is influenced by the speed restrictions on the boardwalk. Every time I see them, I wonder, how much does the pounding on the boardwalk hurt in the long run? The slow speed definitely makes it easier on the legs but overall you're still pounding concrete and I think that has to hurt over a period of time. When I was in my 20s, I could run anywhere and the next day would still be the same. Now that I'm in my 30s, where I run and how long I run can and does affect how I feel the next day. Indeed, if I run on concrete and/or tar roads, I am more likely to have sore legs the next day than if I run on dirt trails. Especially, if I run hard.

The other problem with concrete running is the monotonicity of the surface. Over time, this can lead to weaknesses in muscles. Variety, as that found in trail running or running on other uneven surfaces, gives the muscles, ligaments, tendons, and other assorted unpronounceable parts, a chance to work out and in the process, strengthen themselves. Running on the boardwalk fails to provide this variety, unless of course, the boardwalk is covered with potholes or little sand dunes from overnight tides.

Nonetheless, this is all still anecdotal evidence. I wasn't able to find any studies on the effects of running on concrete for several years. A proper research study would definitely make for a stronger case. If you do know something like that, please drop me an email.

iPod on the run?

Is it a good idea? Listening to your iPod while out for a jog? Two incidents in the last week bear mention. First, the female runner who apparently was killed by wolves while out for a run in Chignik, a remote part of Alaska. Second, the beach jogger who was killed by a plane making an emergency landing in Hilton Head Island, South Carolina. In both cases, they were apparently listening to an iPod.

Now, it's hard to make a definitive statement that without the iPod, they might still be alive. The runner in Alaska was 4'11" and probably weighed less than a single wolf, much less a pack. Regardless of whether she was running with an iPod or not, if they had attacked, she probably would have stood no chance. In the beach case, apparently the plane had cut its engine and was gliding. Combined with the sound of the waves and wind, one can see how it's possible to not hear it come. Again, it's not clear how much of a difference the iPod would have made. On the other hand, it's possible that someone else saw the plane coming down and started yelling but the jogger didn't hear it because of his iPod. You can never know for sure unless you were there yourself.

Personally I never listen to music while out for a run. Safety being the first factor, but also because I don't like having things in my ears. Even if I did, I don't think I would do it while out on the streets. Maybe on trails.

Music might be helpful and in some cases, maybe even essential, for some people to go out and run. However, one should be aware of the fact that he/she is taking a risk while doing so. How much of a risk? It depends on the person and the environment. Some people have a tendency to get lost in music so much so that they lose track of what else is happening out there. That definitely puts them at a disadvantage when it comes to dealing with any unexpected turn of events.

The environment makes a big difference too. For example, city streets are definitely not the place to run while listening to music. Some people might argue that city streets are not the place to run. Period. Even out on trails, one needs to exercise caution and weigh the risk factors. A couple of years ago, I was in Katmai, Alaska which is another remote part of the country and a great place to see grizzly bears. Even though it was beautiful and very tempting to go for a run, I chose not to mainly because I didn't want to go alone. On the other hand, I've gone running in Yosemite out in the wilderness by myself. These were on plains where I could see the terrain far into the distance and it was in the middle of clear and sunny day.

In the end, it is a choice you make for yourself. Just be aware of your choices and the associated risks. Happy running and stay safe.

Can you get a running injury while driving?

That's what I asked myself a few times after I picked up an injury earlier this year. Internet sleuthing led to the conclusion that it was some kind of tendonitis of the foot. Funny thing is I had been running a consistent 35-45 miles a week for about two months. Then one week I couldn't run much at all. Instead there was a lot of driving, especially of the slow, stop-and-go type, where you're constantly rocking the gas pedal and the brake with your foot. The next week I went for a run and by the time I got back I could feel a niggle under my driving foot. Sure enough, another run confirmed there was something wrong.

I ruled out a bunch of factors. There was no ramp-up in mileage. I'd been at a consistent 35-45 mpw for over two months. Running terrain was the same. Shoes were in decent condition. That pretty much narrowed it to the driving. In retrospect, the other thing that I neglected to do was stretching. Usually, I do. However, this time I didn't.

For the past couple of months, I've been babying the foot. Lots of rest, icing, and a bit of compression. Also bought a new pair of shoes and an arnica-based gel to apply. Cut down running. Restricted myself to around a 9 minute pace. Been doing some walking. All this seems to be helping. I've been able to get some decent running in for the last couple of weeks. Just have to take it slow and steady.

Frustration is the enemy and patience is the weapon in this game of recovery.

Prefontaine Classic 2010 - tickets and lineup

Tickets went on sale yesterday for this year's meet. In about half an hour the best seats were gone. Sounds like a concert, doesn't it? Actually, it's better. Much better.

Interestingly, Section U was marked "unavailable". This is the one that is right in front of where the finish line for most track events is. You get a front facing view of the athletes breaking the tape as they finish. I have a feeling that this section is probably reserved for season ticket holders or someone; the website didn't make it clear.

As per a news release on their site, released much after the tickets went on sale, this year's athletes include Kenenisa Bekele, Yelena Isinbayeva, Tyson Gay, and Sanya Richards. Should be exciting.

PreClassic 2010 tickets on sale this week

Tickets for the Prefontaine Classic 2010 will go on sale on March 5. From personal experience, the best seats sell out on day 1. So, haste is the name of the game. Here's a map of Hayward Field. You want to try and get something close to the finish line.

The only little complaint I usually have is that they don't have a list of athletes announced by the time the tickets are on sale. It's like Priceline, in a way. But you can think of it as booking a 5-star hotel on Priceline. You know it will be good - the athletes are guaranteed to be of top most tier. I've been going to the Pre Classic for the last three years without knowing (at the time of booking tickets) who I'll get to see. So, who have I seen so far? Alan Webb, Kenenisa Bekele, Craig Mottram, Maria Mutola, Bernard Lagat, Sanya Richards, Jenny Barringer, Nick Symmonds, Kara Goucher, Matt Tegenkamp, Dathan Ritzenhein, Asafa Powell, Jeremy Wariner, Asbel Kiprop, Gelete Burka, Jen Rhines, Pamela Jelimo, Saif Shaheen, Shalane Flanagan, Shannon Rowbury, Meserat Defar, Nick Willis. Needless to say, you will not be disappointed.

Moreover, this year marks the first year of the IAAF Diamond League, and of the 14 worldwide meets that are part of this, Eugene and New York are the only ones from the United States. So, there is no better way to spend your July 4th weekend this year than this. Mark the date.

How long can you wear a merino wool shirt without washing?

I had read about people trying this on backpacking forums. So, I decided to try it out for myself. How many times did I wear my merino wool shirt without washing? The answer - 10.

10 times and yet no odor. No itches either. It was as if I'd picked up a fresh shirt each time I went for a run.

Could I have gone longer? I think so. Unfortunately, the weather wasn't cooperative. The winter rains set in, which means less time in between runs for the shirt to dry out completely. I could've let it dry out over a few days but I didn't happen to have too many extra shirts to alternate. Moreover, if you don't let it dry out completely, there is a little bit of a funky odor. Maybe next time, I'll shoot for over 10.

Prefontaine Classic - now in July

Just checked out the website for the Prefontaine Classic in Eugene, Oregon. Looks like they moved it to July starting this year. July 3th, Saturday. They used to have it in early June. This is great news. Moving it to the July 4th weekend is definitely a great move. Oregon usually has a bunch of other activities in the summer and more so in July than in June. This way it becomes easier to clump them together with a visit to Hayward Field to check out some of the greatest athletes in the world.

Watching the New York Marathon live online

Found a link yesterday on the letsrun.com message boards for watching the New York marathon live on the internet. The main site is channelsurfing.net. Universal Sports also had it online but for some reason, my Ubuntu machine wouldn't display it.

Are you ready for the marathon?

A funny take to help you decide whether you are ready to run a marathon. An item from the checklist:

Your freezer contains two packets of Bird’s Eye peas, NEITHER of which for are for consumption.

How to measure a marathon course

Here's an interesting read on how to measure a marathon course. An excerpt:

He says he approximately covers 10km in about one hour – meaning measuring marathon courses can take upwards of four hours, often in the early hours.

marathonguide.com - older than the Internet itself?

www.marathonguide.com is a good site if you want to get a listing of marathons in the US as well as as international. Apparently, it's been around for a long time, longer than the Internet itself. Check out this listing below - you can still run a marathon in Yugoslavia - a country that hasn't existed for a few years now.



But, below is the proof that marathonguide.com is older than the Internet. Check out Mumbai as shown by the black arrow in the screen capture below. It is listed as "British Indian Ocean Territory." Given that India gained independence in 1947 and that the Internet didn't exist back then, there is only one logical conclusion you can draw.



However, strangely enough, Bangalore is listed under "India".

Disposable version of ChampionChip?

Ran a 5K race today. Came through in 20:39. Splits was 6:43, 6:50 (1.1mile - 6:12 pace), and 7:04. Just over two minutes slower than my PR back in April. Got some work to do ahead of me.

One interesting aspect was this electronic tag that they gave us. We had to tie it to our shoe and it would register the time as we crossed the finish line. This is what it looks like from the front:



and the back:


Pretty neat stuff. Small, unobtrusive, and disposable. No more worrying about losing your tag and having to shell out 20 or 30 bucks.

I was able to make out "UPM Raflatac" on the back. A web search took me to this company that makes RFID devices: http://www.upmraflatac.com/northamerica/eng/. Wonder how this will affect the usage of ChampionChip tags? On one hand, the ChampionChip tags cost money, but on the other hand, they are environment-friendly in that that they can be used multiple times.