Category: Running

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Treadmill Intervals and Progression Runs with Zwift!

Disclaimer: I received a Zwift RunPod (to assist me in my review of Zwift Run) as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review, find, and write race reviews!

I tested the Zwift platform back in December of last year. I declared it was the greatest thing to happen to treadmills, and I still stand by that statement.

This time I have jumped deeper into the Zwift virtual world and have come away with even more appreciation for this form of training. In fact, I am considering buying a treadmill just so I have easy access to Zwift at home.

When testing last year, we had arranged some vitual 5Ks together, and that was fun, but it was only when we started running intervals and progression runs this time around, did I fully realize how effective this training platform could be.

We have been taking part in weekly training sessions on Zwift, called “Turn It Up Tuesdays” (Tuesdays at 7am EST), and these have been amazing.

Instead of just a steady treadmill run, these are interval runs (short intervals were you run faster, sandwiched by recovery periods) or progression runs (starting off slow and ending fast).

Within the virtual world, your route has “check-points” that you run through to complete each part of the training. It will then instruct you what speed to change your treadmill to for the next section. It could not be more straight-forward.

The last Turn It Up Tuesday workout we did was called “6×800 Hill Repeats”. I didn’t think anything of it until the first interval started and I was prompted to adjust treadmill to 2% incline, then 3%, then 4%, and so on.

I saw where this was going and was hoping the gym treadmill would not incline more than 5%. Unfortunately it did, and the final interval was at 7%. It nearly killed me.

I always have that “WHAT a great work-out” feeling after we’ve finished and I’m totally energized and ready for work! I’ve never really had the motivation to work that hard on a treadmill before. It feels more like an interval work-out that I’d have outdoors.

Zwift (@gozwiftrun) really is an effective training platform. I have no doubt about that.

Instead of struggling to view my iPhone screen, I’m using an iPad this time. The bigger screen definitely improves the experience. If I ever get a treadmill at home I plan to run Zwift on an Apple TV and put it up on a big screen in front of me.

The treadmill speed at the gym seemed to align very well with the speeds reported by the Zwift RunPod ($29.99 on the Zwift store) attached to my shoe. So much so, it made sense to use Zwift exclusively to update Garmin and Strava and not use my watch at all (you can connect apps to sync with using the Zwift Companion app).

This approach uploads a map of the virtual area in which you ran. I was able to fool many of my friends into believing I was in New York, running in Central Park. You can check out how the run looks on my Strava profile by clicking the map below.

Click on map to see run on Strava.

Zwift will not control your treadmill. Instead, directions appear on the screen, “Increase treadmill speed to 6.2mph”, “Increase incline to 5%”, etc. You have plenty of time to make the adjustments for each part of the workout.

Free To Run

Zwift is still free for runners, so the RunPod (or some alternative footpod) will be your only cost — provided you have access to a treadmill already. If you have a bluetooth enabled treadmill, you may not need a footpod at all.

It does appear at some stage Zwift will introduce a subscription service for running, similar to the model used for cycling. There is no pricing or time-frame information at the moment that I can find.

Zwift Apps

There are two apps (both available on iOS and Android) that you need to run on Zwift. One is “Zwift Companion”, and the other is “Zwift”. Search for the on your app store of choice. They are free to download.

The companion app is for account/device management and also for signing up to available events — like “Turn It Up Tuesdays!”. You can also give “Ride On”‘s to other Zwifters (the platform’s phrase for passing on encouragement).

The Zwift app is the actual “game” itself. It pairs with Zwift companion when apps share the same network/wifi connection.

Wouldn’t it be cool if…

While there are ample options for customizing your avatar, I wish there were more options to make you more unique and easily identifiable to your friends online.

Or what about allowing users to take their photo and super-impose it on the avatar’s face — see first photo above. 😉

Instead of “Ride On” — something more specific for runners would be very cool.

I was trying to follow along with someone and they took a different path and I lost them. So what about a way of indicating which direction someone else is going so you can follow!

What would you add here?

I think the Zwift (@gozwiftrun) platform is amazing, but wouldn’t it be cool if <insert your idea here>!

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2019 Bull City Race Fest, AKA Bull City Rain Fest

If I got washed away in a flash flood, my dets were on my Road-ID.

I think I’m just about dried out now from running Bull City Race Fest back on October 20th, 2019.

This was easily the wettest race I have ever participated in. The rain was coming so hard at the beginning of the race, that the road at the start line was a literal river, soaking everyone’s socks and shoes.

I’d ran Bull City Race Fest a couple of times before and have always had fantastic weather. Not this time.

Waiting in my poncho for the race to start

There was a poncho in our race packs, which I picked up the day before. This was very thoughtful, thank you! I did wear it while we waited for the race to start, and then threw it away when it was time to run.

I hadn’t run 13 miles since running a marathon back in March. The most I’d ran was 11 miles a couple of weeks prior to the race. So there was a little apprehension as to how I would perform.

Would I be able to run the distance? Would my injury come back? Could I finish it within 2 hours? Why did I not stay in bed? All these questions were running through my head.

You can see from the photo above, I did not manage to finish in under 2 hours. In fact, I was 15 mins slower than the previous year’s race, and 20 minutes slower than my half marathon PR.

In saying that, I was still OK(ish) with the 2:10 finish, and feel that without RunCanvas’ help, it would have been a lot worse. Janell’s coaching prepared me well for this race and I found it very beneficial.

Happy to have finished!

The rain pretty much washed out the usually great after party as well. All I wanted to do was go home. So I grabbed my beer and off home I went.

The rain was not the only disappointing part of this event. I did not like changes to the course this year. There were several turnarounds added deep within a Durham neighborhood. It felt like I was on a training run trying to fit in a couple of extra miles while staying close to my house.

I used to love this race because the route was mainly through the city streets, and it kind of lost that feel this year. I can’t see myself signing up to run it next year, which is a pity. Time to try some other races.

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Practice Doesn’t Make Perfect

You’ve probably heard the phrase, “practice makes perfect”. Well I’ve found that this is not entirely true, especially if you’re doing it wrong to begin with.

But it’s just running, right? Put one leg in front of the other and keep going. You’ll get better and faster very soon, you’ll often hear.

Nope. The reality is, you’ll see improvement for sure, but after a while you’ll most likely plateau after, or end up injured like me.

Where I Went Wrong

There I was, an amateur runner, training for a marathon with a plan I found on the internet. It seemed to work well initially, but my body started to show signs of fatigue. I stared to skip sessions to recover but then pushed myself on the weekend long runs.

I believe this was my downfall. I did not have enough miles in my legs to be running the scheduled weekend distances. Seven weeks before the marathon my peroneal tendon really inflamed to the point I could not comfortably run over 4 miles.

To make it worse, no-one was able to convince me to hold back, readjust the plan or delay my marathon attempt. Heck, I’d put in all this work already, I was going to run it anyway.

If only I had used a coach to guide me through my first marathon. Someone who could provide a range of strength and core exercises to support my running. Someone who could adjust my plan based on my feedback (good and bad).

Coach Janell

It was a few weeks after the marathon that Janell from RunCanvas Coaching reached out to me. Janell is a VDOTO2 certified coach (and also a fellow BibRave Pro), and offers coaching plans via the VDOT platform.

At the time, I had still some penance to endure in the boot, but I was convinced that this was the perfect opportunity to get me back on my feet. In exchange for some online publicity, Janell offered to coach me for an upcoming race. We decided to focus on a half marathon that I’m running on October 20th (Bull City Race Fest).

I filled out Janell’s questionnaire and was sure to provide all the details of my injury, expected recovery and what races I had in my calendar. Janell crafted the first couple of weeks of my training schedule, with full consideration of the injury included.

Avoiding Injury

My biggest fear was pushing myself too hard and ending back in the boot, and to be honest, initially the plan felt like it was pushing me above my comfort levels. I just had to trust my new coach and run with the plan.

It’s safe to say that Janell knew what she was doing. With nearly two months of training complete, I can say my injury is healing very nicely. It’s not 100% yet, and I’m not back where I was fitness or speed-wise, but I still have 6-7 weeks before the race.

Strength Training

Aside from the running aspect of the training plan, I love how Janell incorporates strength training, with exercises specifically aimed at strengthening my peroneal tendon. You don’t get that level of detail in a standard plan you download from the internet!

Flexibility

Janell was also a very flexible with my many “life happens” moments. She was able to rearrange my training schedule as needed, to work around those unforeseen events that can get in the way of training.

RunCanvas Coaching

I’m in no way a pro runner — not even close — but I want to get better at it. I used to think this could be achieved on my own, by simply running more and more. After this experience, I am now a firm believer in getting some help from a certified coach. I’ve seen it drastically improve the running abilities of friends, and as I’ve mentioned above, it has helped me get back on my feet with renewed confidence.

So without reservation, I have been recommending Janell from RunCanvas to all my running club friends. If you are looking for coach, look no further — speak to Janell today.

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Why do you run, Steve Daugherty?

About Steve

Welcome to a blog series called “Why do you run?“. I hope to publish inspiring insights from runners I know, on why they started running and continue to do so.

How do I know Steve? If you’ve read the About page on my blog, you’ll know I used to work for a church for a few years. Steve was (and still is) a teaching pastor for another church that supported us as we launched, and up through our early years. I don’t think either of us were runners back then — I wasn’t at least.

Maybe it was the shock of turning 40, or our wives’ running habits that made us feel bad, but I feel we entered the running arena under similar circumstances.

Aside from being a teaching pastor, Steve is also an author, (check out Experiments in Honesty: Meditations on Love, Fear and the Honest to God Naked Truth on Amazon), an excellent podcast host (Noises From The Attic), and organizes regular story-telling evenings in the area.

Surprisingly, I’ve yet to get a run in with Steve! Maybe I’ll have to pull a team together and run Ville to Ville? It won’t be 2020, as that appears to be sold out. 😲

Continue reading “Why do you run, Steve Daugherty?”
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AfterShokz Are Still My Favorite

Disclaimer: I received a pair of AfterShokz Trekz Air headphones to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to find and write race reviews!

I have reviewed AfterShokz Trekz Air headphones before, and recently when AfterShokz released a range of new colors, I got a second pair in Midnight Blue. I’m glad, because my original slate grey Trekz Air headphones kept disappearing every time my wife went to the gym. 🤣

In the relatively short time since I last reviewed the Trekz Air, I’ve noticed the headphones popularity explode in the various running facebook groups that I frequent. They are definitely becoming something of a runner’s staple.

I’m also noticing that a lot of races that previously banned headphones for safety reasons DO permit bone conduction headphones. This is huge for AfterShokz — their bone conduction technology is the best out there.

It terms of weight, battery life, build quality, and safety, AfterShokz really deliver. My original pair of Trekz Air are still like brand new. The charge still lasts well over a week’s worth of running and gym visits.

As for comfort, nothing has changed there for me. There’s no bounce, or noticeable movement while running or exercising. So this time I did some more in-depth scientific testing. I wanted to ensure it even stayed put on little heads. My wee assistant, Xander, was only too happy to help.

Check out the results below (from my Instagram channel).

The good news is that you can now grab a pair of Trekz Air headphones for less money than before. The Trekz Air headhones are currently $149 from the AfterShokz website.

Alternatively, you can use code BRBUNDLE and get the $50 off the Trekz Air Adventure Bundle at bibrave.aftershokz.com.

The Trekz Air Adventure Bundle
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Added: 2019 World Refugee Day 5k

Disclaimer: I’m promoting the 2019 World Refugee Day 5K Virtual Run as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to find and write race reviews!

This race is so special. When I heard about the World Refugee Day 5K and the story behind it I really wanted to be involved.

The World Refugee Day 5k virtual run is inspired by the World Refugee Day 5k run that has taken place in Uganda’s Nakivale Refugee Settlement for three years.

The only requirement to enter that race is to submit an idea – any idea to better their community and lift each other up.

Due to lack of funding, the Nakivale Refugee Settlement race was at risk of being dropped. That’s where Soul Focus comes in. They felt they could not let this race fade away. The youth of the Nakivale Refugee Settlement had reported that the race helps them to feel alive, to stay fit, active and positive amidst the daily challenges they face.

So, our good friends at Soul Focus have helped to create a virtual run, where YOU can join in on the fun and help support this very real and life-changing event.

This June 20th, the third annual World Refugee Day 5k in Nakivale Refugee Settlement will unite over 1,000 runners, from 13 different nations all headed for the finish line. Refugees, Ugandans and friends from all over the world come together to celebrate what’s possible. This one of a kind run shines a light on an often forgotten place, telling a story of hope and ideas, optimism and peace.

It’s not too late to register and run your 5K (use code BR5 for $5 OFF registration). I will be running my 5K on Wednesday, June 19th.

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Father’s Day Gifts for Dads that Run!

Image by skeeze from Pixabay

Does your dad like to run? Do you still need to pick up a gift for Father’s Day? You’re in luck! Here are some great gift ideas!

AfterShokz Headphones

These are fast becoming the runner’s choice and this week (until 16th June) you can save up to $30 on some models, during the AfterShokz Dads & Grads sale. I have a pair of Trekz Air Headphones, which I love. Read my review here.

FlipBelt

Hands down, the best way to carry your essentials when out for a run. It’ll carry your phone, car keys, credit cards, gel packs, etc. with no chafing or bouncing. I rarely go for a run without it. Check out their website for more information.

Oofos

The most comfortable footwear on the planet? I think so. I like to wear these lounging around the house, especially after a long run. They are designed to literally take the weight off your feet and accelerate recovery. I reviewed them a while ago — read it here.

BibBoards

I never run a race without these. They keep your race bib attached securely to your shirt or shorts without damage to the fabric. As an added bonus you can get a custom design made. I liked them so much I wrote a song about it.

Race Registration

Sign your dad up for a race, either something local, or splurge on something further afield. Don’t forget to check out the race discount page before you do and save some money!

Garmin

Every dad loves a Garmin. I think I just coined a new tag-line for Garmin’s next campaign. Anyway, I never run without my watch. Does your dad already have one? Then accessorize — add a running dynamics pod, or order a new strap, or just simply upgrade to a new model.

Car License Holder

This is something I recently did myself. I wanted to remove the free dealer advertising license plate holder and replace it with a custom one. I found a seller on Etsy who will put whatever text you like on there. I had one printed with my running club name on it.

Running Coach

I used to think people who used running coaches were maybe taking things a little too seriously, especially if they were not professional runners, or had any aspirations to go professional. Well, how wrong I was.

Running can be like going to the gym and not have any plan or idea how the machines work. You’re not going to get a lot of out it, nor are you likely to improve much and reach your potential.

That’s where a coach comes in. Get your dad a custom training plan, including core exercises to help him become a stronger runner. A training plan keeps us focused and can avoid over-training and injury.

I recently started working with Janell from runcanvas.com and can recommend her services! Janell uses the vdot platform to send through training plans. She is able to adjust them on the fly when my schedule starts to conflict.

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Why do you run, Dillon Partin?

About Dillon

Welcome to a blog series called “Why do you run?“. I hope to publish inspiring insights from runners I know, on why they started running and continue to do so.

I knew Dillon before I even started running, and before I knew that he was a runner.

We used to play in a band together now and again. He is a phenomenal bass player and you should definitely catch him live, in one of the many bands he plays in! I always loved the chance to make music with him.

I think one of the first events I bumped into him was the Race Across Durham. Turns out we both love trail running. Since then we’ve met at several different races.

Continue reading “Why do you run, Dillon Partin?”
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Why do you run, Thelma Fitzgerald?

About Thelma

Welcome to a blog series called “Why do you run?“. I hope to publish inspiring insights from runners I know, on why they started running and continue to do so.

I remember the morning Thelma turned up to run with MRC. It didn’t take more than one word from her for me to work out she came from Ireland, like myself.

Thelma trained with us when we were preparing for the Tobacco Marathon, even though she only planned to run the half. She would turn up for training runs, intending only to run 8-9 miles, and run 18 with the group. 🙂

When are you running a marathon, Thelma?!

Continue reading “Why do you run, Thelma Fitzgerald?”
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I’m taking off my boot and streaking!

Have you ever participated in a run streak? I haven’t, but that is changing from tomorrow. Along with my wife, Liz, a load of my running friends, and of course my BibRave family, I will be running at least one mile every day in May!

We want YOU to join us! All you need to do is log your run (or walk) on Strava and join the BibRave Run Club Strava group. Get YOUR friends involved too for some local support! I know it’s generating quite a bit of excitement among my running buddies.

I’m soooo looking forward to it to be honest, and a little nervous at the same time. I just got out of my aircast boot at the weekend. I had to wear it for 30 days to allow my peroneal tendon to heal after injuring it while training.

I’ll be taking it real easy starting out, to ensure I don’t end up back in the boot. My eventual aim is to get back to my regular 22-25 miles a week.

The most consecutive days I’ve ran without a break is around 8-9, so this will definitely be a challenge, but it couldn’t have come along at a better time.

So, are you in? If you post your runs to Instagram or Twitter also, you can use the tags #StravaRun and #BibChat.