The New IKEA Veggie Hot Dog

I was at IKEA over the weekend and thought I'd try one (two, actually) of the new veggie hot dogs.  The short review is that they were very tasty, especially with the red cabbage, toasted onions and Swedish mustard, and I will definitely order them again.  Highly recommended.  When I went to log the meal in MyFitnessPal, I could not find an entry for the veggie dog.  Google turned up a bunch of press releases, articles and reviews, but no nutritional information.  One article said that the veggie dog has 226 calories and no other nutritional info.

I finally stumbled upon www.ikeafoodfacts.ca and it had everything I was looking for, but in separate tables for each element (dog, bun, mustard, cabbage and onions).   For your eating and food logging pleasure and convenience, here is the nutritional information for the IKEA veggie hot dog:

	Dog	Fried Onion	Red Cabbage	Swedish Mustard	Bun	Total
Calories	80	15	3	3	130	231
Fat (g)	4.5	1.5	0	0	1.5	7.5
Saturated Fat (g)	0.3	0	0	0	0.3	0.6
Trans Fat (g)	0	0	0	0	0	0
Cholesterol (mg)	0	0	0	0	0	0
Sodium (mg)	230	20	30	25	190	495
Carbohydrate (g)	7	1	1	1	24	34
Fibre (g)	2	0	0	0	1	3
Sugars (g)	1	0	1	1	2	5
Protein (g)	4	0.2	0	0.2	4	8.4
Vitamin A (%)	30	0	0	0	0	30
Vitamin C (%)	0	0	0	0	0	0
Calcium (%)	2	0	0	0	4	6
Iron (%)	6	0	0	0	10	16

I created the food in the MyFitnessPal app. 

My Runtastic Experiment - The Beginning

Why Runtastic?
First off, I need to declare that this experiment is completely of my own volition.  I am not being rewarded financially or in-kind by Runtastic or Adidas.  Apart from receiving the one-year premium subscription for free, the only benefit I will receive from this is from my own sweat equity.

I was musing a few years ago about switching to a new device and was doing a lot of reading about the Adidas mi Coach.  At the time I was doing a bunch of reading and research about run cadence and wanted something with a foot pod.  I had tried the Nike+ system and was reasonably pleased with it.  I had a bunch of Garmin Forerunners - all of which I liked - and thought about picking up one of the Garmin SDMn (n = 1, 2, 3 or 4) models.  All were compatible with the Forerunners I had at the time.

I was surfing Kijiji and found a Garmin SDM4 for sale, as well as a miCoach wrist unit and footpod for nearly the same price.  I created a miCoach account, downloaded the app and poked around the app and website as extensively as I could without having the devices connected, and I was pretty impressed.  What drove me to buy the Garmin footpod was the fact that I didn't want to have to start over with w new system.  I had already done that years ago when I switched from Polar to Garmin, and partially so when I received a TomTom Runner as a gift.  Once I had the new (to me) footpod, I didn't give miCoach a second thought, that is until I received a message from them in February...

In February Adidas replaced its miCoach service with Runtastic - a €220 million acquisition they made in August, 2015.  Apparently, everyone with a miCoach account received a one-year premium subscription to the Runtastic system.  Now I'm a guy who gets a lot out of the free subscriptions to fitness services (Strava, RunKeeper, DailyRunner, etc.), as well as the services offered by the device manufacturers (Garmin Connect and TomTomMySports), and have not really considered signing up for any service as a "Premium Member."  That being said, now that I had this subscription come to me, I didn't want to let it go to waste.

The Experiment
My plan was (and is) to exclusively use as many of the apps/services in the Runtastic system until the subscription runs out.  As I said in a previous post, I am pretty much done with training for running by just running and also want to have better all-around fitness.  This means having a healthy balance of resistance training and cardio.  Since run streak was halted in January due to illness, I had not done any exercise and needed to get busy doing something... anything.  These two realities (premium level fitness offering and complete lack of fitness) were colliding.

The Plan
The first thing I did was download all of the apps and log in with my miCoach credentials (I can't believe that I remembered them.)  I also logged in on the Runtastic web site.  I will admit at this point that I did not have any real method to assess the Runtastic system; my plan was to start with the Runtastic Results app - the one app that seems to be the hub for everything else Runtastic - and then build out from there.  The web site also aggregates all of the data collected through the various apps and presents everything in a common view.  I ran through the premium benefits that are available to me and was presented with an opportunity to build a custom 12-week workout plan, starting with a fitness test. 

As I was completely out of shape, the fitness test was tortuous, but I made it through.  I was put through four exercises and I had the record how many reps I could do.  At the end, I was presented with my plan where I could choose how many days per week I wanted to work out and I could commit to a certain number of minutes of cardio, which is measured through the Runtastic app.  On days when I ride or run, I use the Runstastic PushUps app for a bit of pre- or post-activity strength training.   I plan to install PullUps, SitUps and Squats apps down the road.  In addition, I want to see if I can pair my phone with the Bluetooth heart rate strap that came with the TomTom runner.  If so, I should be able to add heart rate monitoring to all of the Runtastic apps that support it (most likely Runtastic and Runtastic Results).

I just recently noticed that "free" training plans are a premium benefit, something Runtastic has in common with other services.  (They are "free" because you pay for the subscription, hence not really free.)  I just signed up for a half marathon plan that ends on September 17, which happens to be race day for the Army Run.   When I selected the plan, it only presented me with three possible end dates.  I would prefer to select my own race day.  That ought to be fixed.

My Impressions So Far
The thing that impresses me the most is how well the system is integrated.  The apps call home well and work well with each other.  I don't find that I have to go to one app for a particular piece of information and another app for other information.  Results has everything in one timeline.  That being said, it is a bit of a closed system.  I can connect it with Google Fit and Apple Health, but there are no options for connecting to other activity tracking apps outside the system (e.g. Strava).  I can export activity data in .gpx and import it into Garmin Connect and Strava, but it is a manual process.

Another thing I like is that it works with my Pebble watch.  With the announcement last December that Pebble has been subsumed by Fitbit, I know that the writing is on the wall for Pebble and that support has already started to disappear.  Strava hitched their wagon to the Apple Watch and don't offer Pebble connectivity from iOS.  The Pebble connectivity with Runtastic is flawless.

I need to log in to the Runtastic app every time I open it.  I don't need to do this with Results or PushUps, and I have no idea why things are different with Runtastic.  It's not a defect per se, but it is annoying and I think this also ought to be fixed.

UPDATE (May 24, 2017): This has been fixed.  My first ticket with Runtastic support ended when the support agent wrote that the issue has been escalated to the Product Managers and marked the ticket as 'Solved', which was a bit odd since the issue was not 'Solved.'  After advertising this blog post on Twitter, Runtastic replied, asking me to register another ticket.  I did and the helpful agent informed me that the issue was indeed resolved and that I would need to completely uninstall the app from my phone and re-install.  That worked and I can now stay logged in.  Thanks, Runtastic!

I have found many other systems do not allow for mixing strength training with cardio in one place.  In the past, I would go to one app to do strength training and the results would be stored there, and then use other app (or apps) to ride or run or ski or snowshoe and store the results there.  Perhaps there are apps out there that will aggregate the data, but I haven't found a good one.  The upside of a closed well-integrated system is that this is possible and the data is well aggregated and unified in presentation; the downside is that one is forced to completely buy-in to the closed system or manage fitness data in a collection of disparate  (best-of-breed) systems.

Next Steps
The first step is to complete the 12-week program to see where that takes me.  I have committed to 90 minutes of cardio each week (3x30min sessions).  My hope is that I will be leaner and in decent running shape by the August.  I am also considering doing a half or full marathon in late Autumn, but I am remaining cautious on that.

Once I start seeing measurable results, I will post them.  In the mean time, I recommend giving Runtastic a try.

My Ill-fated Run Ottawa Running Streak

When I saw that Run Ottawa was doing its second (?) annual run streak in January, I thought that this is exactly the kind of gimmick* I need to get off the "Couch of Doom" and kick-off my quest for fitness.

Pre-Streak
My pre-streak preparations involved too much time in a desk chair, car seat or living room couch.  When I decided to attempt the streak, I thought that I would do at least one run to see how I feel.  I got out on Christmas day for around 30 minutes so I know that I could do it.  I did another run early in the morning on New Year's Eve and the slow 5km felt great.  I wasn't trying to set land speed records with these runs.  I just wanted to make sure that I wouldn't be heading out with the best of intentions and then crawling home.

Days 1-10
January 1 was one of those glorious sunny winter days where the air was crisp and footing was treacherous. The rest of the week was just as cold and decreasingly treacherous.  Treachery was coming but not from the footing...

Days 11-20
The second ten days started great.  For the first seven, I was feeling invincible.  The persistent soreness in my legs left after day 14.  I was mixing indoor and outdoor runs.  The weather was clear and cold but I have good clothing, so it was not a factor.  On Day 18, I started getting a sore throat and by Day 20, I was in the throes of a full-blown flu.  I tried pushing through, but energy stores started running on E.

Day 21 - The Streak Ends
I think I made it to the back door and then asked myself, "What are you doing?".  That was it.  The streak ended for 2017.  There is always next year...



* I'm starting to wonder if I should switch from The Experimental Runner to The Gimmick Runner.  I'm not terribly scientific in the stuff that I try and seem to be drawn to gimmicks, gadgets and fads,  but that is a topic for another day...

What I Did Last Summer - Adding Cycling to the Mix

I have not written much about my other passion: cycling.  I have always had a bike and I loved riding it everywhere.  I was not always good at keeping the rubber side down, which is another story entirely.  I started as a runner in middle school and ran competitively until university, but my university did not have a track or cross country team.  I then walked on to a varsity rowing crew and did rather well at that.  All the way along, I kept riding my bike.  After university, I decided to try  my hand at bike racing and kept it up for a few years, but I was never a really good at it and eventually gave it up.  Now I do the odd tour or triathlon/duathlon, but cycling is more for recreation or for cross training.

To be completely open, I was not that fit as Spring passed into Summer.  Running was difficult, especially in the hot weather, but do-able.  Cycling had been starting to look more and more attractive, especially with our proximity to good trails nearby.  My MTBs ended up getting a good workout.

I like to build bikes as much as I like riding them (actually, maybe more) and a few years ago I built two great mountain bikes: one is a 3x9 geared hardtail and the other is a rigid singlespeed.  Both are a blast to ride, but I especially like the single because it run so quietly, and it became my bike of choice these days.  My goal had been to try to get in 45 minute rides three times per week, interspersed with running - again hopefully three times per week.  That worked for quite a few weeks.

Picking up cycling ended up working very well for me because I ended up with a pretty bad left calf strain at the end of July that I could not shake until Autumn.  (Remember how I said that I was finding running difficult.)  The injury didn't affect my cycling, but I couldn't run more than a few hundred metres.  I'm quite sure that it didn't stem from my running experiment (transitioning to minimalist shoes), but from some trauma that I (no pun intended) minimized and neglected to treat.  In any case, cycling was my go-to activity all Summer and fortunately, I didn't have to invest anything - no broken or worn-out parts, no repairs, no new clothing, shoes or accessories.  I just hopped on and rode.

Going forward, I believe that I am done with just running.  At my age, I need a mix of activities to get (and hopefully stay) fit: resistance training and cardio activities (i.e. more than one).  I am going to look for a resistance training program and enjoy a mix of running and cycling.

Vibram FiveFingers SeeYa: First (and second) Impressions

Since I know that I can run comfortably with the Spyridons (see the note below), I thought I would introduce the FiveFingers SeeYa's into the rotation. 



VFF SeeYa's ready for take off

Initial (Pre-Run) Observations:The fit is roughly the same as the Spyridons.  They slipped on just as easily and hugged my foot with exactly the same feel.  I am a bigger fan of laces than hook and loop straps.  That being said, the strap on the Spyridons is pretty comfortable and provides a good fit.  Even with laces, the SeeYa's are noticeably less shoe than the Spyridons, however.  The outsole is much thinner and the tread is less chunky.  The upper material is also thinner, i.e. nearly transparent.  In the hot weather we have been experiencing, this is definitely a good thing.  They may even ride a little lower on the ankle.  With these shoes on, I can forget that I'm wearing shoes.


Observations On The Run
I headed out to run on the packed gravel paths near my house.  They are softer than asphalt or concrete, yet firm enough for a good push off.  They are also not perfectly smooth.  I wanted to see how much ground I felt through the shoe.  I found my answer very quickly: much more than the Spyridons. 



Hot sun and not much shade

The shoes are definitely comfortable, but the thinner outsole let me feel everything that I was running over.  With the paths I was running on, this was not a problem.  I even ran over clumps of weeds that grow on the edges of the paths and over larger stones.  Apart from bits of weeds getting stuck between my toes, there were no problems I felt really well protected.   The thinner upper material was ideal on a day like today because the shoe was cooler temperature-wise.  I did just over 30 minutes and the shoes performed marvellously. 
Post-Run Observations
When I took the shoes off at home, I noticed a couple of abrasions on the top of my left big toe and on the main part of my foot close to the big toe.  Had I run any longer, they would have evolved into full-blown blisters.  I will need to keep an eye on this.  My calves, soleus, Achilles tendons and shins felt fine -no complaints there.  All in all, the SeeYa's felt great and I'm looking forward to running in them again.


Run #2 - the Next Day
Since I did fine in the SeeYa's yesterday, I thought I would give them a tray today.  The weather conditions were almost the same: hot, humid, bright sunshine.  Because I didn't want the abraded spots to blister, I applied Body Glide to the top of my right foot and toes.  I hear that this works, and I hoped that the experiment would succeed today.

Merely a flesh wound

The run felt great.  I stuck to the shady side of the path because the sun was punishing.  As they have been for the past couple of weeks, the deer flies were horrendous.  I was constantly harassed by them today.  I even managed to swallow one and I gagged so hard that I saw my breakfast again.  Not fun.  On the upside, I was detecting no pain from the hot spots on my feet that developed yesterday.  As it turns out, pain is not always an indicator.
Yesterday's hot spots became today's blisters, which opened up and I bled through the shoes.  I will treat the blisters and give the SeeYa's another shot.  Until then, I will switch back to the Spyridons until the blisters heal.




NOTE
This is how the blister issue with the Spyridons ended up being resolved:

1. I cinched in the strap tighter on the left shoe so that the spot where the d-ring is sewed to the upper does not move around as much.  Blisters are caused by friction (from rubbing) and the best way to eliminate friction is to stop things from moving around. 
2. The blistered area on my left instep has morphed into a small callous a little bigger than a thumb tack head.

Not-a-Minimal Collection of Minimalist Shoes

I received a few questions about the shoes that I mentioned (and had a photo of) in the previous post, specifically about how I didn't break the bank as I accumulated them.  Here are the details:

Shoes (enough to last a long, long time)
I have been stockpiling (nice word for hoarding) for a few years and this is what the stable looks like (clockwise from top left):

1. Vibram FiveFingers Spyridon's and SeeYa LS's (all size 41): - found all on a clearance rack at Sport Chek and marked down to $49.99CDN AND I managed to hit a BOGO sale = 4 new pairs for around $100CDN
2. Vibram FiveFingers Bikila (size 40) - bought barely used through Kijiji for $30CDN
3. Saucony Hattori's bought barely used (perhaps twice) through Kijiji for around $20CDN or $25CD.
4. Merrell Bare Access's which coincidentally have outsoles made by Vibram, bought cheap (around $40CDN, I think) on clearance at Sports Experts.

All in, I'm looking at an investment of something in the neighbourhood of $190CDN for 7 pairs of shoes, an average of just over $27CDN/pair.  Not too shabby.

I wanted a mix of VFF and shoes with a conventional tow box, as well as a mix of lace-ups and shoes with Velcro straps.  I may reserve the Merrell's and The Saucony's for cold weather running because they will accommodate sock better than the VFF's.


Toe socks (for running in the Winter or if the VFFs don't fit quite right)

• Injini rainbow socks were $5CDN at Platos Closet and still in the original packaging.  They are the best toe socks I own, but would run $15CDN or more if I bought them at full retail.

• The others were bought from the far east through Amazon and eBay for $2-$3CDN each.  they are not super high end socks, but they are comfy and will do the trick.
• I can use regular and toe socks in the Merrell's and the Saucony's.

Vibram FiveFingers Spyridon: First Impressions

After a couple of runs over the weekend in my Merrell Bare Access's with no negative side effects, I though I would break out a pair of my Vibram FiveFingers to see how they feel.  Of the four pairs I own, I very scientifically selected the only pair that didn't still have the tags attached and ended up with the Spyridons (the version released in June, 2012).  This would be my first run in VFF's that was longer than 200m or so.  This would also be the first run that I have ever done (to the best of my recollection) with no socks.

I will start with the shoes, which were terrific.  I am guessing that my slow transition to 0mm permitted me to change my running style so incrementally that they didn't feel very different.  The shoes are light and I can feel the ground, but the Spyridons have this great waffle-style tread on the outsole that protected me from anything pointy on the trail.  I even ran over a few rocks deliberately.  I felt the them as I ran over them, but it wasn't like they were jabbing into my foot.  This inspired a lot of confidence in the shoe. 

Second, I was expecting them to be really warm on my feet, and I was blissfully wrong.   While the Spyridons don't look like they are as breathable as other models, they performed very well in the heat, which was really intense (next paragraph).  They mostly black with green trim, and use this shiny fabric that looks plastic-y over a stretchy Lycra-like material.   The only negative I took away from the run shoe-wise was that I developed a small, yet painful blister on the inside of my left foot where the loop for the strap is sewn to the shoe.  For my next run in them, I will put a Band Aid on the spot or try a pair of Injini socks.

As for the run, the weather was stinkin' hot again (north of 30C), intense sun and a strong wind blowing from the southwest just ahead of a severe thunderstorm that was forecasted for the evening.  The plan was to go for 30 minutes out-and-back on a nearby recreational path and I decided to knock off another Zombies, Run! mission on my phone to help pass the time.  The wind didn't affect me at all - it was actually rather nice - but the heat did.  The path has very little shade.  I just kept it steady and enjoyed my playlist and the mission.  I ended up finishing the 'back' within a few seconds of the 'out', which actually felt pretty good.  I will definitely be back in the VFF's again soon.