Shaking Things Up – Time Over Distance – Bonus Content: Gout Can Eat my Ass and Balls

A brief summary of the key points in this post today:

  • I have gone over to the new Apple Watch, using the native workout app and Healthfit for syncing and export
  • I have recovered from another gout flare
  • I am tweaking my diet again
  • I have started running for speed
  • I have upgraded from Garmin Edge 1000 to the Edge 1030 sensor bundle for cycling

Details

So that list is quite a lot. Thankfully I have quite a lot to say so hopefully this will be a blog post of a kind most revelatory.

Apple Watch

I continually flirt with gear and currently I have left my Garmin Vivoactive HR aside and turned to the might of Apple with its Watch Series 6. I avoided Apple Watch for a while as the notifications are so annoying, however I have been able to turn most off so now it seems to be an option. Additionally, and I hate to sound shallow, but media functions matter to me. Running without a long form podcast or an audiobook is, for me, intolerable. Not only due to boredom but also I view it as a missed opportunity to work my brain whilst I exercise my body. Right now the best Garmin can do is sync media to its watches using a wired connection to a computer and I am sad to say that that is just not good enough. This is supposed to be cutting edge fitness and navigation technology. When Apple Watch will synchronise it all as I need, wirelessly whilst I sleep is Garmin really offering nothing better than a 25 year old method to get media to listen to? Plus, now that Apple has retired iTunes and separated music, podcasts and video I would have to wait for Garmin to update its sync software, to say nothing of the fact that the software that Audible provides for getting audiobooks onto devices looks like the ancient software I used to use when I owned a Palm PDA – now there is a retro tech reference for you.

It seems to me that for someone in my demographic Apple Watch is the best I can get, so I did. The options and apps available are superb and now that Healthfit (£3.99) will export everything I need and connect to Strava I have to say that I am sold on Apple Watch going forward. For massive day hikes such as the Yorkshire Three Peaks I have my Vivoactive HR ready to go but as an everyday device it is surpassed. Things can change in future as always, but that is my roadmap for the time being.

Health

Gout is garbage. I still curse my bad luck at being susceptible. Even my GP cannot believe it. A teetotal, outdoors-obsessed plant muncher should not be so unfortunate, but there we are. My body simply cannot process uric acid as efficiently as necessary and from time to time I will have to put up with this crap. This time I needed two courses of prednisolone to get rid of it, and be under no illusions about what a horrible drug that is. Naturally I have not done much exercise recently, until the last couple of days.

Diet

I am attempting to tweak my diet to see if I can get the drop on gout. The current view is to get my kidneys to flush – more efficiently – the uric acid, so I am consciously drinking even more water but also I am adding pomegranate juice and powder to my diet. Allegedly this can help. The science seems to suggest that free radicals are raised during a flare and pomegranate contains a powerful antioxidant that will counter this problem. I will also be creating a tincture out of which I will make a herbal infusion to drink daily.

Speed

Today I ran 2.5 miles, prioritising speed over distance for a change, and with relative ease ran my first and second fastest miles, and weirdly Strava said that, according to my heart rate, this was easier than usual, so I need to do some thinking on this front. I do remain convinced that my diet is affecting my performance massively however, and all for the better.

This is much faster than normal and I definitely felt I had more to give.

Cycling

I have upgraded my cycling computer to the Garmin Edge 1030 sensor bundle so I now have a cadence sensor, speed sensor and a heart rate strap. I plan to spend the next few weeks and blog posts going through the Garmin sensor metrics to which I now have access and see what I can do with it all to improve my performance. Stay tuned for that.

Tribute

Today is a day of sadness, and those who understand will appreciate a simple pictorial reference. Goodnight to the Mozart of the Electric Guitar.

Should Cyclists Run?

Today’s Ride

This is an interesting topic. I am inspired to think about this for several reasons. Firstly, I want to run and cycle so I need to ensure that I do each well and safely. Secondly, I am now about to hit double figures for running distances so I am ready to start alternating cycling and running days, mainly to spare my body the pain of daily recovery from an impact sport like running.

Why?

Well, I am not one of those gym bores who bangs on endlessly about targeting muscle groups and suchlike. If that is your bag then crack on but I don’t really envy you. I still love cycling with an indescribable passion, much more so than running or any other sport. I consider myself a cyclist first and hope that whatever else I do will contribute to my prowess on two wheels. That being said, it stands to reason that better runners will be better cyclists, and so I am experimenting with a complimentary approach. Right now I am at the beginning of collecting data and analysing patterns so this is all very new and with that in mind I have to remember several caveats.

  • I have a small data set gathered over only a few weeks
  • I am slightly over eight pounds lighter than a month ago
  • I currently cannot measure things like power whilst cycling

Clearly in future I will need power meter pedals, and a full suite of Garmin tools to measure everything. I will also be a great deal lighter by the time that comes around.

Okay, my bets are now hedged, so I can report early findings. Today I did the Crown Point circuit. I last did this exact route on August 30th this year so below is a chronological data comparison.

The difference is striking and glaringly obvious. In roughly 2.5 weeks have gained 1.4 mph in average speed over the same course. Below is the speed graph comparison from my Garmin Edge 1000.

The results are again obvious. I did not have a particularly fast downhill segment today – there was quite a headwind as it happens – rather I was just faster over the whole course. This suggests a major improvement in physical performance.

Reasons

Is it running that has generated such powerful results? Possibly, however I have also refined my diet from plant- based to whole plant-based. I do not count calories or macros as I have long been convinced that weight gain is caused not by calorie intake but insulin. My commitment to eating whole foods, low glycemic load meals and eating plenty in general means that I am likely gaining significant muscle mass at the expense of body fat. Eight pounds lost in under four weeks is no fluke.

Takeaway Thoughts

Right now several things appear to be working in my favour.

  • Eating a plant-based, whole food diet
  • Fasting at least 16/8, although I often try to reduce my feeding window
  • Varying exercise routines by type
  • Also, forgetting about how fast I run and running on trails that, whilst slow because of the terrain, I actually enjoy. This is better than pounding endless pavement trying to pick up speed and being bored out of my mind.

Clearly things are working. I am on target to be under 14 stones by Christmas, although there is many a slip twixt cup and lip so I am not treating that as a serious target. What I do know is that yes, I think that cyclists should run, and that fasting and eating whole plants rather than just plants is causing me to shed weight so quickly that I’d better be getting some new threads as Christmas gifts!

Approaching Double Figures, Ice Baths and Smoothie Bowls

My most recent two runs are below. I am making good progress. I also tried my first ice bath as an aid to recovery, and I screamed like a big girlie girl, especially when the water reached my nipples. In my defence it was so cold in there that it burned, however it seems to have been effective as my muscles are nowhere near as sore as they have been. This will be an interesting ongoing experiment. I will keep doing it to see what the effect is on my body. Right now I can tell you that it felt great afterwards. My whole body felt like my mouth does after brushing my teeth! Extreme cold exposure is linked to longevity and excellent health and muscles recovery so I hope that this will help me get fitter faster.

Strava Data

The eight mile one was agony but today I flew over a new route and trail. The first half was more or less nonstop climbing, but the second half was a beautiful trail. Photo below. You can see that my time vastly improved today, which is encouraging because I climbed a massive hill on the first half of the run.

Double figures for miles covered are imminent. I have my eye on a half marathon, then to pass my best ever distance, fifteen miles. Once that is done I am going all in to to complete a marathon-distance run.

Food

In the meantime I have been scoffing plenty of good food, recipes to come soon, and below are some lovely photos of my smoothie bowls. Be sure to check out my Instagram for more photos and recipes.