Somehow need to get fit 2019

Was on a 6mth hiatus from running due to adjustment to new work envifenviro as a Frontline PM. Finally found my momentum to consistently jog. Mon and Tues are my best days and it had work for about 3 weeks now. First 2 months was really shitty, all muscle memory lost and jog like a bloody noob.

Just to keep my self motivation up.

Benefit of having both Mapmyrun & Endomondo

Here is another new thing i discovered today. I got this in my mailbox, that's the challenge i enrolled in with Maymyrun previously and it's being updated.

Really cool stuff , so this means that the apps are syncing between mapmyrun and endomondo records despite my using of Endomondo only for this week. In short, it's a 2-way update instead of just pushing old records from mapmyrun to endomondo, pretty thoughtful & neat stuff =)

The best part is, i don't even have Mapmyfitness downloaded at all before.

Sync your history workout from Mapmyrun to Endomondo

image via www.dcrainmaker.com

Was pondering on what i can do when i decided to hop onto Endomondo app after using Mapmyrun app for a while. So i gave it a long shot, drop the customer service a Request for help knowing that they are now under the same family UA. *Take note these are for Android app

That's quite a surprise now, even after i used my yahoo email for Mapmyrun and my gmail on Endomondo it still worked. Super cool, here is what i did.

1) Login to Endomondo website, sign in. Hover over my profile logo (top right) , a dropdown list will appear.

2) Click My Setting , Add my yahoo email into my profile.

3) From here click Connect. Check the box to include your previous workout.

Below the email reply that i get from Endomondo support team less than 15min after i sent it over.

Mucho gracias Solvi =)

Result of syncing my history. I got back up to my records so far, instead of starting over fresh since this Monday. Kudos and good job Endomondo. 

Now to go on with getfit2016 plan, added another app MyFitnessPlan. Get consistent with 5K target, min 4 runs per week and improve my speed/pace. Not so sure if this really helps yet.

getfit 2016: goodbye mapmyrun , hello endomondo

Just recently migrated to Endomondo. Mapmyrun is an excellent app, just changing to Endo for a fresh start & feel. Last week i upped the ante and started running everyday. So yay for the getfit2016 plan, and started using MYFitnessPal app as well as way to track. But it seems like everytime calrie count consumed is lower, so thats a bit funny so far.

Anyway, i took up a new challenge to finish 1000KM this year. See how it goes. 7.1mile so far fresh on Endomondo. History of Mapmyrun here.

Awesome form

My personal best so far , accompanied by superb songs from Limpbizkid, linkin park and Offspring. Now this is a pretty high benchmark for me to keep up with.

received many digital cakes haha 

Another milestone by baby E. Her art is pretty good, at least i see circles like a archery target, but she had difficulty explaining what she draws. Proud that mummy sticks it on the fridge LOL

Last week, say RIP to my imitation Nike. Time to make make way for new companion, Mizuno mushi mushi. 

SaltMarsh Running tips - Belt buckle, Belly Button, Ninja & Quick steps

Just sharing out again this simple, effective tips of "Belt buckle, Belly Button, Ninja & Quick steps" by SaltMarsh (click link to read full details).

Belt buckle.

Shoulders back, hips forward, head up, show their belt buckle off to the world.

Belly button.

Don't to let your swinging hands cross the midpoint of your body

source

Ninja.

Try to run quietly, and you’ll find that you rise up on your toes a bit, shorten your stride, and gain better control of your body. Ninjas move quietly. Try running like a ninja to improve your running economy.

Quick steps.

One of the most difficult things to learn as a distance runner is to shorten your stride and focus on quick steps to minimize injury. If you shorten your stride and focus on a quicker turnover you’ll be lighter on your feet and run longer with less effort. This is most apparent on hills. 

Quora: Running form, which one do you match?

Interesting read on running, Quora is the place to look for answers nowadays.

So far i got no injury, didn't push myself too hard & try to keep straight back posture, do warm up circuit before start. Might need to do some walk to warm down after hitting 4miles. Can feel a bit stress on lower back, but no pain yet. First 1 mile i usually try to push harder, by 2nd miles mind screams 'this is shit!' , and got back to normal by 3rd / 4th mile depending on amount of sleep I'm getting- >6hrs, usually i feel great and can go on quite consisently. Always run with earphones tucked in my ears so not sure if i make loud noises, I saw some runners run in 'floating' fluid motion, that's a nice form to use. Can't really go 'The unicorn' my feet just refuses when i tried before to increase pace LOL.

Excerpts from quora below:

"This will be a long answer but if you are a long distance runner, I know, you will endure."

First of all let me clarify one thing: there is no “best” technique for running. Yes, there are some “better” techniques but most of the time, the running techniques are subjective and depend upon your body structure & fitness, running distance, and running surface. So try various techniques and ease into one which you find most comforting.Following information is only for Long Distance Running and out of my own experiences as a Runner. - Mr Gurvinder

A good running technique is not only about proper foot landing and body posture. It is as much about how you are breathing and even what you are thinking while running!

Firstly, judge your current running technique on following parameters:

1. Do you experience joint pains (usually in knees and ankles) especially when you run on hard surfaces like roads etc.? -guess still young to experience any haha, have to be conservative & not overstress myself to the point of injury
2. Do you experience lower back pains after running? -no
3. Do you experience shoulder pains during running? -no
4. Do you generate excessive noise while taking steps during running? - need to observe
5. Do you feel sharp pains in lower left/right side of your abdomen?-no
6. Is your breathing erratic and arrhythmic while running? -no, not too sure actually
7. Does your mind give up even before you have reached your body’s limit? - sometimes yes, mind saying 'Screw this!' but usually im ok after a 10-45 sec rest. Don't give up i guess.
8. Or do you match any of the following (above diagram)  

Dan Baciu wrote some good stuff, here is a laundry list of more highlights I think about, top down.

• Head level
• Ears dry so headphones stay in -i wonder how to do this..its warm & humid in Malaysia..
• Only play awesome music -can relate to this, must have good bass/beatrate
• Relax your face - you mean smile?
• Breathe in your nose, out your mouth -really?
• Don't wear cotton shirts, wear polyester, it breathes better  

First and the foremost thing: Do a proper Warm-up routine. After that start the run with jogging and increase the pace. This prevents cramps during running.

• Avoid Over-Striding: Look for the alignment of knee and ankle upon initial contact. Ideally we’re looking for the knee to be flexing directly above the ankle on initial contact.
• Run Tall: Do not bend the waist. Run with slight forward lean keeping the back flat.
• Being Hydrated during running is very critical. Drink a glass of water 15 minutes before running. During running, drink half glass of water after every 20 minutes or sip some energy drinks.
• Eat a banana or some other fruit before one hour to get sufficient energy required for running.
• Control of Breathing: Breathe deeply as opposed to shallow breaths which increases oxygen intake. Stay relaxed and do not get excited while running.
• Relax Shoulders & Strengthen Glutes and Core during the run. Do not bounce or twist excessively.
• Have a target of certain number of minutes or distance for the day and increase it gradually. - <12min per mile, or 3.5 -4 miles depending on how i feel on the day.
• Before stopping, jog for about 2 minutes. Then perform a cool-down stretch routine which makes the muscles relaxed, improves the flexibility and makes you ready for the next day run - need to start this, consistency and injury free is my goal to good health

 -everything from Quora here.